Meal Prepping made easy

You’ve been asking for it and HERE  it is!!!!
I’m hosting an AMAZING 6 DAY Meal Planning & Meal Prepping WORKSHOP!!
Planning my menu and prepping my meals for the week has helped TREMENDOUSLY to keep me on track and set myself up for a successful healthy week! I cannot stress enough how important this positive habit is! Are you wanting to learn more about meal planning? Don’t know where to start? Just feel overwhelmed with the entire process? Needs some motivation and tips to get you started? Ideas on where to look for recipes? Accountability to get you going? I will also be doing a live Q&A at the end to help answers all your questions and address your biggest struggles when it comes to planning and prepping. I AM here for YOU.
PLEASE JOIN ME!! I’m super excited to HELP teach you what I’ve learned in hopes that it’ll make this journey much easier for you! Are you ready to take control of your health and incorporate food prep into the mix? Comment below if YOU ARE IN! I absolutely cannot wait!

Prepping and planning for after school snacks and dinners for the upcoming week

I start new classes for school this next week. I am excited and nervous like no other. The anticipation is ridiculous..haha. This past week was super busy and I didn't meal plan..which equaled a grumpy crazy mom and not the greatest selections for healthy dinners.  As I have heard before "FAIL TO PLAN, PLAN TO FAIL."  Planning your week out is super helpful and necessary. Things don't seem to magically appear done, I wish they did sometimes. Here are some of the recipes that I will be using. I usually plan for 3 to 4 dinners a week. That way I don't over shop and waste things that I buy.  If you have any tips that you like with your meals for the week. Feel free to share :-)

Snacks: 

Pumpkin No bake cookies

Ingredients

3/4 cup quick oats (60g)

1/2 cup oat flour (or make your own by blending oats in a food processor until they become powder. Measure after blending.) (75g)

1/4 tsp salt

1/4 tsp baking soda

1/4 cup xylitol or sugar (or coconut sugar or sucanat) (55g)

1/4 tsp cinnamon (optional: a pinch pumpkin pie spice as well)

optional: handful mini chocolate chips

1/3 cup canned pumpkin (or sweet potato puree) (80g)

2 to 2 1/2 tablespoons milk of choice, as needed

1 tablespoon oil (omit if you desire, but I can’t vouch for the results)

1/2 tsp pure vanilla extract

Instructions

No Bake Pumpkin Cookies Recipe: Combine all dry ingredients and stir very well. In a separate bowl, combine all liquid (including pumpkin). Then stir to combine, and form into balls or cookies. Or put in the fridge to firm up a little before forming cookies.

Healthy Pumpkin Zucchini Chocolate Chip Bread

 

Print

Prep time

10 mins

Cook time

50 mins

Total time

1 hour

 

A delicious and moist low fat healthy pumpkin bread with zucchini and chocolate chips! This is amazing!

Recipe type: Bread, Healthy, Low-fat

Serves: 12 slices

INGREDIENTS

• 1 1/2 cups whole wheat flour or white whole wheat flour
• 1 teaspoon baking soda
• 1/4 teaspoon salt
• 2 teaspoons cinnamon
• pinch of nutmeg
• pinch of cloves
• pinch of ginger
• 3/4 cup canned pumpkin
• 1 cup shredded zucchini, squeezed of excess moisture
• 1/3 cup honey
• 1 tablespoon olive or coconut oil
• 1 egg
• 1 teaspoon vanilla extract
• 1/2 cup almond milk
• 1/2 cup chocolate chips

INSTRUCTIONS

1. Preheat oven to 350 degrees F. Grease a 9 inch loaf pan with nonstick cooking spray.
2. In a large bowl, whisk together flour, baking soda, salt, cinnamon, nutmeg, cloves, and ginger.
3. In a separate large bowl combine pumpkin, zucchini, honey, oil, egg, and vanilla until well combined and smooth. Whisk in almond milk. Add wet ingredients to dry ingredients and mix until just combined. Gently fold in chocolate chips, reserving a few for sprinkling on top. Bake for 50-60 minutes or until toothpick comes out clean. Cool on wire rack for 10-15 minutes, then remove bread from pan and transfer to wire rack to finish cooling.

NOTES

You can also bake these into muffins, but may need to adjust baking time. I would check them at 20 minutes.

You can use different types of chocolate chips to make this bread your own. Add in a handful of toasted pecans or walnuts for healthy fats.

I love adding 1/2 cup of coconut to this bread to make it extra special.

Dinner:

Recipe for Slow Cooker White Bean and Chicken Chili

Makes 4 servings (this recipe can easily be doubled)

Ideal slow cooker size:  3 quart

Cooking time: 4-6 hours on low

2 cups water

2 tsp chicken bouillon (or 1 tsp if using Shirley J brand)

1 lb boneless, skinless chicken thighs or breasts (I added mine in frozen)

2 minced garlic cloves

1 teaspoon ground cumin

1 tsp dried oregano leaves

1/2 tsp salt

1/4 tsp ground red pepper

2 (14.5 oz) cans great northern beans

2 cups frozen corn 

1 1/2 Tbsp fresh lime juice

Chopped fresh cilantro, for garnish

Grated mozzarella cheese, for serving

1.  Add water, bouillon, chicken, garlic, cumin, oregano, salt, red pepper and beans (entire can, juices and all) to slow cooker.

2.  Cover and cook on LOW 4-6 hours.

3.  Remove chicken and shred on cutting board.  Stir the shredded chicken back into the soup.

4.  Add in corn and lime juice.  Let cook on high for another 10 mintues until corn is heated through.

5.  Ladle into serving bowls and top with cilantro and mozzarella.

ONE-POT PAPRIKA CHICKEN THIGHS

YIELD: 8

 

PREP TIME: 15 minutes

 

COOK TIME: 40 minutes

 

TOTAL TIME: 55 minutes

One-Pot Paprika Chicken Thighs, with potatoes and carrots, is flavorful, healthy, and good enough for company! Try it on served in rice, quinoa, or farro.

INGREDIENTS:

• 3 lb skinless, boneless chicken thighs, fat trimmed
• Kosher salt and freshly ground pepper
• Smokey paprika
• 2 Tbs. olive oil
• Pressed garlic
• 1 medium onion, finely chopped
• 2 cups sliced mushrooms
• 1 lb. red and white small potatoes, in 1-inch chunks
• 2 cups baby carrots
• 2 Tbs. flour
• 1 1/3 cups chicken broth
• 3/4 cup white wine
• 1 1/2 Tbs. fresh thyme, finely chopped

DIRECTIONS:

1. In a Ziploc bag, combine about 2 T. smokey paprika, 1 tsp. each of salt and pepper. Mix together and add 4-5 pieces of chicken at a time, lightly shaking. Pull the chicken pieces out and put on a large plate. Repeat the process, adding more spices if needed, until all the chicken has been coated.
2. In a large heavy frying pan, heat the oil over medium-high heat. Add the chicken and cook until brown, about 2 minutes on each side. Transfer the chicken to a plate. Repeat the process until all the chicken has been lightly cooked.
3. Add the garlic and onion to the frying pan, stirring for about 2 minutes. Add the mushrooms and stir another 2 minutes. Add the potatoes and carrots. Sprinkle with salt and pepper and sauté for about 5 minutes.
4. Gently whisk the flour into the wine. Gradually pour into the vegetable mixture. Bring to a boil, stirring frequently. Add the chicken stock; stir. Return the chicken to the pan and bring to a boil.
5. Cover the pan, and reduce the heat to medium-low, simmering until the chicken and vegetables are cooked. Cook for about 30 minutes. Right before serving, mix the chicken and vegetables; add in the thyme. Taste and adjust the seasoning with more salt and pepper. Serve on farro, rice, or quinoa.

Zoodles: Zucchini Noodles with Marinara and Meatballs

Ingredients

Zucchini (about 1 med zucchini per person)
2 Tbsp butter or olive oil, divided
1 pound bison
1 egg, lightly beaten
Homemade Marinara sauce (see below)

Directions

To Make the Meatballs and Sauce
In a bowl, squish together Italian bulk sausage and the egg. Roll small meatballs in your hand.

In a large, deep skillet, melt 1 Tbsp.
fat over medium heat. Add meatballs and brown on all sides. 

To Make the Zoodles
Using a spiralizer (I ordered mine off amazon) make zucchini noodles according to spiralizer directions. In another large skillet, sautee them over medium heat with a little olive oil or butter until tender, but still crisp (for about 2-4 minutes).

Put zoodles in a bowl, top with 2-3 meatballs and marinara. Sprinkle parmesan and serve.

Marinara

Ingredients

2 Tbsp. butter or olive oil
2 Tbsp. minced garlic
2. Tbsp. minced fresh basil
2 Tbsp. fresh parsley
1 Tbsp. fresh oregano
4 cups of blended tomatoes  (can replace with no salt added crushed tomatoes or tomato sauce depending on desired consistency)
1/4 tsp. salt
1/4 tsp. fresh ground black pepper
1 Tbsp. raw, unfiltered honey

Directions

In a 3 qt. saucepan, heat butter or olive oil and saute garlic until golden and fragrant. Stir in fresh herbs and tomatoes. Add salt and pepper and simmer the sauce for 20 minutes. A few minutes before the sauce is finished, add 1 Tbsp. honey.

Sloppy Joes

Homemade Sloppy Joe Mix

Yield – 4 servings

Preparation Time – 5 minutes

Cooking Time – 10 minutes to bubble with cooked meat

Ingredients

• 3 Tbsp brown sugar
• 1 Tbsp minced onion
• 1 Tbsp smoked paprika (regular paprika works too!)
• 1 tsp ground cumin
• 1 tsp garlic powder
• 1 tsp salt
• 1 tsp pepper
• MIX WITH…
• 1 lb.  ground beef (I used Bison)
• 15 oz. can tomato sauce, plus 1/2 cans worth of water
• 1 Tbsp mustard
• 2 1/2 Tbsp cider vinegar (regular distilled vinegar works too!)

Directions

• In a small bowl, combine the brown sugar, minced onion, ground cumin, smoked paprika, garlic powder,salt and pepper.
• Brown the ground beef, then stir in the tomato sauce plus about 1/2 cans worth of water (more if you plan on simmering it a long time), the mustard and cider vinegar. Add in the spices mixture and stir into the sauce. Let simmer for 5-10 minutes, giving time for the flavors and spices to infuse into the sauce.
• Serve Sloppy Joes on buns (or over rice) with favorite side dishes.
  

Buffalo Chicken Meatballs

Ingredients

Meatballs:
• 1 lb ground chicken
• 1 tsp Real salt
• 1 tsp black pepper
• 1 tsp garlic powder
Sauce:
• 3/4 cup chicken bone broth (I used low sodium chicken broth)
• 1/2-3/4 cup hot sauce (check ingredients-- I used Frank Sauce)
• 2 1/2 Tbsp dry ranch seasoning

Instructions

1. In a medium sauce pot, combine the chicken bone broth, hot sauce, and ranch seasoning (place on the stove for later use)
2. Mix together the ground chicken and spices until combined
3. Form into meatballs (approximately 20 small meatballs)
4. Heat 1-2 Tbsp of oil in a large skillet, over medium-high heat
5. Sear the meatballs for 6-8 minutes, turning the meatballs for an even sear.
6. While the meatballs are searing, bring the hot sauce mixture to a boil and allow to cook until it has reduced by half and thickened (about 6-8 minutes)
7. Add the sauce to the meatballs after they have been seared and cook for another 3-4 minutes or until the meatballs are cooked through.
   

What is your first thought....

I have found through working with my clients that nutrition is the hardest and scariest thing to change.  I can totally relate and understand. It's a big step out of our comfort zone. People generally don't know where to start, or what to think about it. Clean eating isn't easy or convenient, but what is??  There are so many diets and advice out there. How do you know what works for you??  Is fueling your body with the best nutrition you can find, worth it to you?? If you were a fancy sports car would you fill your car with the lowest grade of gas to keep it running in it's best condition?? These are all questions that you should ask yourself if you feel like you are not performing at your best. Chances are it's how you are fueling your bodies.  

 

What do theses words mean to you????

Banana Protein Muffins

My Kids are picky eaters when it comes to breakfast. Muffins are an easy to grab and healthy to eat. The best part is they love them and ask for them.  The recipe is simple and quick:

• 1/2 cup coconut flour
• 1/2 cup almond flour
• 1/4 cup vanilla protein powder (depending on your goals make sure it is clean protein with no add sugars or GMO)
• 1 tsp cinnamon
• 1/2 tsp baking soda
• 1/2 tsp baking powder

Add dry ingredients into a bowl and mix together.

• 4 ripe bananas (mashed)
• 1/4 cup melted coconut oil
• 4 eggs
• 1/2 tsp apple cider vinegar
• 1/2 tsp banana extract

Mix in wet ingredients and Bake on 350 for 18-20 minutes.
Options: add in walnuts and dark chocolate cocoa chips

Honey Sesame Chicken

INGREDIENTS:
6-8 boneless, skinless chicken thighs or 4 chicken breasts
Sea Salt and pepper
1/2 cup diced onion
2 cloves garlic, minced
1/2 cup honey
1/4 cup reduced sugar ketchup
1/4 cup liquid aminos
2 tablespoons sesame oil OR olive oil
1/4 teaspoon red pepper flakes
4 teaspoons rice flour
1/3 cup water
2 cups organic brown rice or quinoa 
1/2 tablespoon (or more) sesame seeds
3 scallions, chopped

DIRECTIONS:

1.  Place chicken in Crock Pot and lightly season both sides with salt and pepper.

2.  In a medium bowl, combine onion, garlic, honey, ketchup, liquid aminos, oil and red pepper flakes. Pour over chicken. Cook on low for 3-4 hours, or high for 2 hours.

3.  Remove chicken to a cutting board, leaving sauce in crock pot. Shred chicken into bite-sized pieces; set aside.

4.  Cook brown rice or quinoa according to  instructions.

5.  In a small bowl, dissolve 4 teaspoons whole wheat flour in 1/3 cup water; add to crock pot. Stir to combine with sauce. Cover and cook sauce on high for ten more minutes, or until slightly thickened.

6.  Place chicken on top of rice, then Sprinkle evenly with sesame seeds and chopped scallions.

Microwave Pumpkin Pie

Ingredients
1/3 cup plain pumpkin
1/2 scoop about time Pumpkin Spice protein powder
1/2 scoop Vanilla protein powder
1 egg
1/2 tsp baking powder
1 tsp DaVinci sf pumpkin spice syrup (optional: replace with vanilla stevia and pumpkin pie spice)
cinnamon
mix together
Cook in microwave safe bowl for 60 seconds at a time. Cook 2-3min. Let it cool and then top with frosting.

Frosting
1/4 cup 0% Fage yogurt
1/2 scoop  Vanilla Shakeology (or protein powder of choice)
mix together with vanilla stevia and cinnamon

Pumpkin protein bars

2 cups oats blended into oat flour

½ cup almond flour

2 scoops  vanilla protein

1 tsp baking powder

1 tsp baking soda

1 ½ tsp pumpkin pie spice

1 tsp cinnamon

½ tsp salt

½ cup applesauce (no sugar added)

2 cups Libby’s plain pumpkin

1 cup muscle egg whites (equals one egg and five egg whites)

½ cup almond milk

Vanilla Stevia drops (6-10) (or sweetener of choice)

¼ cup raisins

¼ cup Ghirardelli 60% cocoa chips

1.       Blend the oats into flour. Stir in almond flour, protein powder, baking soda, baking powder, salt, pumpkin spice, and cinnamon.

2.       Add in apple sauce, pumpkin, egg whites, and almond milk. Mix together. Stir in vanilla stevia, raisins, and cocoa chips.

3.       Bake in a greased 9x13 pan on 350 for 45 min.

Eat and Enjoy!

Game Day Chili

Tomorrow is the big Super Bowl. We are very excited to watch our SEAHAWKS play.  I have watched them since I was a kid (it's in my blood)....when they really weren't that great. We are rooting for a victory!!! On the menu is southwest bean salad, chili, hot dogs (for the kids), and fun family time. 

Ingredients

• 1 pound Low-fat Ground Turkey (I Used 99% Fat Free)
• 1 whole Onion, Chopped
• 1 whole Red Bell Pepper, Seeded And Chopped
• 2 cloves Garlic, Minced
• 1 whole Jalapeno Pepper, Minced (omit Seeds If You Want A Milder Flavor)
• 2 teaspoons Ground Cumin
• 1 teaspoon Ground Coriander
• 2 Tablespoons Chili Powder
• 1 teaspoon Balsamic Vinegar
• 1 can Crushed Tomatoes (15 Oz Can)
• 1 can Diced Tomatoes (15 Oz. Can)
• ¾ cups Beef Broth (or Water)
• p½ teaspoons Worcestershire Sauce
• 3 whole Canned Chipotle Chiles In Adobo Sauce, Minced (use Fewer For A Milder Chili)
• 1 can Kidney Beans (15 Oz. Can), Drained And Rinsed
• ½ teaspoons Salt, Or To Taste
• ½ teaspoons Pepper
• 2 Tablespoons Chopped Cilantro (optional)
• 1 cup Shredded Cheddar Cheese (optional)
• 2 teaspoons Fresh Lime Juice (optional)
• 
  

DIRECTIONS

In a large pot over medium heat, add half of the vegetable oil. Once oil is heated add the turkey and break apart. Cook 8-10 minutes or until cooked through. Stir often to break up the turkey. Remove the turkey from the pot.

Add remaining half of the oil to the pot over medium heat. Add the onion to the pot and cook for 2 minutes.

Add the red bell pepper, garlic and jalapeno pepper to the pot and cook for 1 minute. Add the cumin, coriander and chili powder and stir to combine. Cook 1 minute.

Add the balsamic vinegar, crushed tomatoes, diced tomatoes, beef broth, Worcestershire, chipotle peppers, kidney beans and salt and pepper. Stir well to combine.

Cover pot and bring to a low boil. Reduce heat to low and simmer for 30 minutes. Taste for seasoning.

Serve with cilantro and cheese on top and drizzle with lime juice.

Note: To make chili milder in heat you can do the following: remove the seeds and membrane from the jalapeno; use half of the jalapeno; and/or use only 2 chipotle chiles in adobo for a medium spiced and 1 chipotle chile for a milder. For very mild use just a half of a chipotle chile.

15.5 oz can black beans, rinsed and drained
9 oz cooked corn, fresh or frozen (thawed if frozen)
1 medium tomato, chopped
1/3 cup red onion, chopped
1 scallion, chopped
1 1/2 - 2 limes, juice of
1 tbsp olive oil
2 tbsp fresh minced cilantro (or more to taste)
salt and fresh pepper
1 medium hass avocado, diced 
1 diced jalapeno (optional)

Directions: 

In a large bowl, combine beans, corn, tomato, onion, scallion, cilantro, salt and pepper. Squeeze fresh lime juice to taste and stir in olive oil. Marinate in the refrigerator 30 minutes. Add avocado just before serving.