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!

PUMPKIN TURKEY CHILI

It is that time of year again...FALL!! I love this time of year. If you don't know that already, and I am obsessed with PUMPKIN...you probably already new that to. Two of my favorite things merged together, equals PERFECTION. Eat up and Enjoy!! Perfect for a busy weekend or week day.





Pumpkin Turkey Chili


Ingredients:
1 Tablespoon olive oil, divided
1 pound ground turkey
Salt and pepper, to season meat
1 medium onion, diced
1 bell pepper, diced
3 cloves garlic, chopped
1 Tablespoon ground cumin
2 Tablespoons chili powder
1 teaspoon dried oregano
1 teaspoon seasoned salt (I used Lowery's seasoned salt)
4 ounce can diced jalapenos
3 cups beef broth
1 (15-oz) can red kidney beans, rinsed
1 (15-oz) can black beans, rinsed 
1 can pumpkin puree (NOT pumpkin pie filling)
2 (14.5-oz) cans petite diced tomatoes with juice
Toppings for garnish (I used Pepper Jack cheese, plain Greek yogurt, and sliced jalapenos)


Directions:
Heat 1/2 tablespoon oil in a large heavy frying pan, add ground turkey, season with salt and pepper, and cook until the turkey is cooked throughout. Add cooked turkey to the crockpot.

Add the remaining 1/2 tablespoon oil to the frying pan .Add diced onion and greed bell pepper and cook about 3 minutes, until the onion and pepper is just starting to soften. Add garlic, cumin, chili powder, dried oregano, seasoned salt, and diced jalapenos. Saute a couple of minutes more. Put the onion mixture into the crockpot, then deglaze the pan with the beef broth and add that to the crockpot.

While the onions and peppers are cooking, drain the beans into a colander placed in the sink, and rinse with cold water until no more foam appears. Add beans to the crockpot. Add canned pumpkin and diced tomatoes (with juice).

Stir the mixture to combine ingredients, then cook on high for 4-6 hours (or on low for 8-10 hours), stirring a few times if you're home. 

Serve hot, topped with your desired toppings.

Source: adapted from Kalyin's Kitchen

PHOTO SOURCE:http://maryanna-bishop.blogspot.com/2011/10/pumpkin-turkey-chili.html

Health Junkie Training- a new way of life

QUINOA

I get asked a lot about what is "clean eating." Basically it is eating as close as possible to  mother nature, and choosing the right foods for your body. I usually get the excuse "but eating healthy is so expensive." Well, it isn't really and how much is your health worth to you??

Here are some benefits and recipes of quinoa. This is an inexpensive clean eating item that is very versatile, family and gluten free friendly!! Give it a try!!

CONTAINS 8 ESSENTIAL AMINO ACIDS, A COMPLETE PROTEIN SOURCE

HIGH IN FIBER- REDUCING HIGH BLOOD PRESSURE AND CHOLESTEROL

LOW GLYCEMIC INDEX- MAINTAINS A STABLE BLOOD SUGAR LEVEL

COMPLEX CARB FOR ENERGY

RICH IN MAGNESIUM- RELAXES BLOOD VESSELS, IMPROVES BONES AND TEETH

GLUTEN FREE

GOOD SOURCE OF CALCIUM HELPING BONES, TEETH, HEART, NERVE AND MUSCLE FUNCTION.

CONTAINS OTHER MINERALS THAT BENEFIT THE HEART, NERVES, AND MUSCLE FUNCTION

HIGH IN IRON INCREASING ENERGY, CONCENTRATION AND STABILIZES YOUR MOOD

ANTIOXIDANT- HELPS PREVENT ILLNESS AND DISEASE

Quinoa Stir Fry!
Source: JennaBlogs.com
Serves: 4-6

2 cups quinoa, rinsed well
2 cups water
2 cups finely chopped and peeled carrots
3/4 cup chopped cilantro
4 cloves of garlic, minced
3 Tablespoons finely chopped chives
1 teaspoon grated ginger
5 Tablespoons low sodium soy sauce
2 teaspoons sriracha
2 Tablespoons vegetable oil, DIVIDED

OPTIONAL: Grilled chicken breast, eggs, snow peas etc.

Directions:

Rinse quinoa well. This removes that waxy, nutty taste. Add quinoa and water to a pot. Bring to boil, reduce to simmer. Cook about 15-20 minutes, or until all the water is absorbed and quinoa is cooked through. Fluff with a fork. Set aside.

Mix soy sauce and sriracha together and set aside.

Add 1 Tablespoon oil to a skillet or wok. Add your carrots. Salt and pepper them, and cook over medium-high heat stirring frequently. Cook about 4 minutes and then add ginger and garlic. Cook 1-2 more minutes. Remove to a bowl and set aside. Heat remaining 1T of oil in the skillet/wok. Add your quinoa. Stir fry the quinoa for about 3-4 minutes, then add your carrot mixture back in. Cook another couple of minutes and then add in your soy sauce mixture. Cook another 1-2 minutes.

Remove from heat, and place quinoa in a bowl. Stir in your cilantro and chives.

Serve warm.

Apple Cinnamon Quinoa Breakfast Bake
(serves 2-4)

• 1 1/2 Cups (160g) Fuji or Granny Smith Apples - cored and chopped (peeled or unpeeled, depending on preference)
• 1 Cup (160g) Quinoa
• 1/3 Cup (60g) Raisins
• 2 1/2 Cups So Delicious^® Almond Plus Milk (OR So Delicious^® Coconut Milk Beverage)
• 1/2 Tbsp (7g) Coconut Oil
• 2 tsp Ground Cinnamon
• Pinch of Nutmeg
• 1/8 tsp Sea Salt
• 2-3 (20g) Pitted Dates (optional, for sweetening/add'l sweetening of the almond milk)

For the Topping:

• Maple Cinnamon Pumpkin Seeds (see below)
• So Delicious Vanilla Cultured Coconut Milk or Vanilla Greek-Style Cultured Coconut Milk

---

Strawberry baked oatmeal

1/2 cup oats

1/2 cup water

1/2 cup International egg white substitute

2 TBS cottage cheese

4-5 fresh strawberries chopped

NuNaturals Vanilla Stevia

Cinnamon

1/4 tsp. baking soda

mix oats,water,egg whites together in an oven safe bowl. Add in the rest and stir together. Bake on 350 for 30-35 min. Let it cool and enjoy. Its yummy warm or cold. Perfect for your on the go schedules.

Pumpkin Pie Oatmeal

1/2 cup oatmeal
1/4 cup plain pumpkin
1/2 cup Egg whites
2 TBS chopped walnuts
1/4 tsp pumpkin pie spice
1/8 tsp ginger
1 tsp ground cinnamon
1 tsp baking powder
1/2 cup water
2 TBS gingerbread coffee syrup (sugar free preferred)
Vanilla stevia

Mix together in an oven safe bowl.
Bake on 375 for 30-35 minutes

Protein topping
1/4 cup fage yogurt 0%
1-2 tbs vanilla protein
1 tbs chia seeds
vanilla stevia and cinnamon
Mix together and let it set up in the refrigerator for at least 30 minutes

Friday Fit and Frugal Chili

Thanks to pinterest I came across this Chili 

Ingredients

1

medium potato, cubed (2 cups) (I used sweet potatoes)

1

medium onion, chopped (1/2 cup)

1

small yellow bell pepper, chopped (1/2 cup)

1

tablespoon chili powder

1

teaspoon ground cumin

2

cans (14.5 oz each) Muir Glen® organic no-salt-added diced tomatoes, undrained

1

can (15 oz) Progresso® chick peas (garbanzo beans), drained, rinsed

1

can (15 oz) Progresso® black beans, drained, rinsed

1

can (8 oz) Muir Glen® organic tomato sauce

1 1/2

cups water

1

medium zucchini, cubed (1 cup)

• Step 1In 4-quart Dutch oven, place all ingredients except zucchini. Heat to boiling, stirring occasionally; reduce heat. Cover; simmer 13 minutes.
• Step 2Stir in zucchini. Cover; simmer 5 to 7 minutes longer or until zucchini is tender.

12 Days of Healthy Holiday Bites

Day 12: 2 Great Recipes from Lori Harder's cook book. Perfect for any party

Cheesy Bacon Endive Boats
Makes about 32 endive boats

Ingredients:
• 1 c. chopped purple onion (can use regular onion)
• 5-6 slices turkey bacon (natural, nitrate free)
• 1 can peas
• 1 c. low-fat or fat-free ricotta cheese
• 1/2 c. chopped cherry tomatoes
• 1/2 tsp. salt
• 3 heads of Belgian (yellow) or Belgian Red endive (red)

Directions:
Spray a frying pan lightly with olive oil. Add turkey bacon and red onion, and cook on low for 10 to 12 minutes until onions are soft and bacon is lightly browned. Set cooked bacon and onion aside. Next, take the can of peas and blend in a food processor or Magic Bullet® until smooth. Add a tablespoon or two of water if needed to make smooth. In a bowl, combine blended peas, turkey, bacon, ricotta and salt. Mix until smooth. Take your endive and cut off the end and rinse leaves. Take a teaspoon and fill each endive cup with a heaping scoop of the mix. Chop the cherry tomatoes and place a few on top of each endive bite for a light garnish. Arrange on a serving plate and enjoy!
 
No-Bake PB Pumpkin Balls
Makes about 28-32 mini balls.

Ingredients:
• 3/4 c. Quaker® Oats or quick oats
• 1/2 c. oat flour (or make your own by blending oats in Magic Bullet or food processor)
• 1/2 tsp. cinnamon
• 1/4 tsp. salt
• 1/4 tsp. baking soda
• 3 Tbsp. Truvia (10 packets) or you can substitute with 1/4 c. brown sugar or 1/4 c. honey
• 3 Tbsp. PB2 powder peanut butter (This can be found in some stores or online. You may also leave this out and the result will be more pumpkin flavored.)
• 1/3 c. canned pumpkin
• 1-2 Tbsp. of water if needed
• 1 Tbsp. olive oil or try adding your favorite nut oil such as hazelnut, walnut, etc.
• 1/2 tsp. pure vanilla extract

Directions:
Use two separate bowls for dry and wet ingredients. Make sure you stir the dry ingredients in one bowl and mix well. In the other bowl, be sure to mix all wet ingredients well. Next, add wet ingredients to the dry and mix well. You will need to refrigerate about 5 to 10 minutes before forming into mini balls. Once mixture is cold, take out and hand roll into balls. Place back in refrigerator until ready to serve. These are fabulous frozen treats as well! 

12 Days of Healthy Holiday Bites

Day 11: Grilled Bananas with Nuts and more

Grilled Bananas

2 bananas, quartered LEAVE PEELS ON

Cinnamon

Coconut oil (if desired)

Brush the open side of the banana with coconut oil if desired then sprinkle on cinnamon to taste.  Grill open side down (peel up) for 2-4 minutes, flip and grill peel down for another 2-4 minutes or until the peel starts to separate from the fruit.  Remove from the grill and serve.  It’s fun to eat it right out of the peel.

Add 1-2 Tbs of your favorite nut butter to half a banana and enjoy on a plain rice cake or small ezikel wrap. Check out your local health store for nuts 'n more

12 Days of Healthy Holiday Bites

Day 8: Garden Salad with Lime Cilantro (thank you Pinterest)

Ingredients:

1 head of lettuce, washed and leaves cut or torn into large pieces

2 tomatoes, sliced or quartered

½ red onion, thinly sliced

1 avocado, sliced or diced

1 tbs finely chopped cilantro

Juice of 2 limes

2 tbs olive oil

Salt and pepper to taste

Preparation:

1. To make the dressing whisk the chopped cilantro, lime juice, olive oil, salt and pepper together.
2. Combine the lettuce, tomatoes, onions and avocado in a large bowl.
3. Toss the salad with the dressing and serve.

12 Days of Healthy Holiday Bites

Day 5: Yam Powercake from here

We had breakfast for dinner. Perfect for a Christmas Brunch.

YAM POWERCAKE

1 cooked yam
350 degrees for about 35-40 minutes1 TB coconut flour
2 TB chopped red onion
2 TB Shredded Carrots
2 TB Shredded Zuchinni
Sea Salt & Pepper To Taste
3 egg white
(to hold it together)

Mix ingredients and form into a POWERCAKE
put into a medium heat pan with 1 tsp coconut oil
and cook on each side until browned!

The power of Coconut

The Benefits of Coconut in All its Forms




Great tips from Tosca Reno. To sign up for her newsletter click here.

Coconut water is very low in fat, sugars and cholesterol, and high in potassium. Potassium helps restore electrolytes in the body, so coconut water is a great choice for rehydrating after a tough workout. Coconut water makes a great accompaniment to a post-workout Clean meal.
Try it: Drink coconut water as is, with a slice of lime on the side for tart flavor.

I love coconut water after a long or intense run. The potassium and electrolytes are just what my body needs after the workout.

Coconut oil is high in lauric acid, which acts as an antibacterial and antiviral agent, helping the body fight diseases such as influenza. Lauric acid is also a cardiovascular protector, helping prevent high cholesterol and blood pressure. Coconut oil aids weight loss since it is a medium-chain triglyceride and helps maintain a healthy thyroid. Coconut oil also offers nutrition for hair and skin, keeping them clean and moisturized, and its antioxidant properties help prevent premature aging.
Try it: Include coconut oil in a sweet tropical smoothie