July 23, 2017

Instant Pot: Tomato, Bean & Lentil Bowl (Plus, 2 Recipes in 1!)

You won’t believe it. As I mentioned a couple days ago, I am still a newbie Instant Pot learner but let me just tell you that I made this recipe and then converted it into ANOTHER meal too! It was ligit a win/win recipe. Here’s what I liked about the recipe:

  1. Easy (literally, you just dump the items in)
  2. Quick (10-12 minutes)
  3. Healthy (all veggie… but you could certainly add animal protein! Very versatile)
  4. Can serve for more than one meal! (and/or leftovers)

I mean. Seriously. Just get ready to thank me. Yep, get ready.

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July 21, 2017

Instant Pot: Squash + Lentil Bowl

There’s two new things in my life that you should know about- 1. my Instant Pot, and 2. my love for lentils. Why? Because, despite the fact that I’m still on a learning curve with my Instant Pot, I’m seeing how helpful this kitchen item can be for me as our schedules get a little busier in a month. Plus! I believe lentils are the forgotten, nutrient-rich item that can be so easy to use in nearly anything!

Today I’m sharing how I’m using these two things together. (And heads up- Come back tomorrow for another recipe that actually is a 2-in-1 recipe! Yes, believe it.)

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June 5, 2017

Easiest (& Healthy) Guacamole

There are few things I enjoy more that a rock star guacamole. Since guacamole is so easy to make, I don’t often buy pre-made guac because I find there are unnecessary added ingredients & the flavor is just isn’t the same.

The real question is this: How has it taken me this long to post about this guacamole recipe that I’ve been making for YEARS?!!


The issue here is not eating all the guac before it’s supposed to be served but here’s the deal- I’m doing my due diligence in taste-testing. In fact, I’m doing a service in taste testing for others. People should be thanking me for taste testing and ensuring it’s suitable to consume, despite the fact that there is usually quite of bit less remaining for others to eat. That’s the sacrifice and part of the service. You are welcome.

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May 17, 2017

Summer Survival Eating Tips

HELLO summer! Even though we’re outside in the sunshine, going on vacations, and enjoying BBQ’s with friends, we can still eat healthy during the summer months.

Today is a guest post from my friend, Shannon! In the last year, Shannon & I have collaborated together on wellness events, speaking events, and just connecting really well. Since moving to South Dakota, Shannon has been a great friend and I’m so thankful for her.

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November 27, 2016

Recipe: White Chicken Powerhouse Chili

If you’ve been reading here for a while, you know that I will use a recipe once and then I’ll go off onto my own beaten path and create my own version of it. I will likely taste it along the way and add ingredients or spices to adjust it accordingly.
This recipe, however, came from the origination of me and whatever I had on hand. No recipe, even from memory, to recall from memory and guide my ingredients.
My kids LOVED this too. It was a family meal after we drove to a Christmas tree farm and cut down a tree, then decorated the house- inside and outside- for Christmas, and naturally watched some football. So basically it was an easy and healthy crock pot dinner after having the best day ever.
1 lbs. uncooked, raw skinless, boneless chicken breast
1 small can of diced tomatoes
1-2 chicken low sodium bouillon cubes (*your preference. I added one in the beginning, then after tasting it I added another one)
1 T. oregano
3 c. water
1/2 c. red onion, chopped
3/4 t. minced garlic
1 can white cannellini beans, drained and rinsed
1 1/2-2 cups of brown rice or quinoa- already cooked. (I used a quinoa, rice and flax seed blend found HERE– just dump the package in)
Start with the chicken first, but put everything into the crock pot (*depending how many bouillon cubes you start with). Cook on high for 3 hrs or 6-7 hours on low. 30 minutes before serving, shred the chicken and return it to the pot.
Optional: Sprinkle with cheese and/or a dollop of sour cream
So good. I even had it the next day for lunch. Enjoy!
September 2, 2016

Healthy Lunch On-The-Go

You know those days where you are running and running and running from thing to thing, or commitment to commitment, and you need lunch NOW? But you want it healthy and you want it quick? Often times, my go-to is tuna. Yes, canned tuna. All the people who hate tuna just said YUCK outloud. #Iheardyou. 
Now this is very simple. Like, so simple. But you know how sometimes you just need a reminder of how simple lunch can be?! Not rocket science. Just simple. 

But here me out- it’s quick and convenient, it’s healthy (hello, omega 3?!), and it’s cheap. It’s low in saturated fat and a great source of protein. Get the light tuna in water and you are good.to.go. (Heck, salmon would be awesome too!!)
The American Heart Association recommends two servings of fish per week: “Research has shown that omega-3 fatty acids decrease risk of arrhythmias (abnormal heartbeats), which can lead to sudden death.  Omega-3 fatty acids also decrease triglyceride levels, slow growth rate of atherosclerotic plaque, and lower blood pressure (slightly).” {link}

I usually put tuna on top of sliced cucumbers or sliced tomatoes, with pepper on top. Then I’ll have a side of something else- apple and almonds, and maybe a string cheese, for example. Because then, in one meal I’m getting a protein, veg, fruit, some healthy nuts, and maybe some dairy. 
Have a great long weekend!
Eat healthy, my friends. #moderation

August 31, 2016

4 Ingredient Dinner: Quick Chicken, Spinach and Potatoes

As I mentioned in my last post, I don’t like to follow recipes AND I like to use up leftovers. Therefore I’m often getting creative in the kitchen. 
This dish took a little different direction but I’m so glad it did!
Easy & Quick Chicken, Spinach and Potatoes
1- 1 1/2 cups cooked chicken (we used cooked, roasted chicken); chopped in big chunks
1- 1 1/2 cups of cooked/roasted potatoes 
2-3 large handfuls of fresh spinach
1/4 water
1 packet of Korr’s liquid chicken stock
Image result for knorr chicken stock
In your warm skillet on medium heat, put in your water and chicken stock. There’s no need to wait for it to dissolve. It will in time. Just add your chopped chicken, potatoes, and spinach. Cover for 15 minutes, stirring a couple times to prevent sticking. 
Done! (I know, easy- right?)
This was my first time using these little packets. Since it was serving a small family, I justified the sodium content divided amongst others and it’s ease was awesome. Everyone liked it. 
Serves 3 people. 
August 4, 2016

(Easy!) Grilled Lemon Pepper Salmon

This is a great, very easy recipe for grilling salmon. And healthy!
Even if you typically don’t like fish, try this!

Ingredients (per 5 oz fillet of salmon):
  • 1 fresh (not frozen) salmon fillet from your grocery
  • 1 lemon
  • Lemon pepper seasoning
  • Foil square
On your foil square, put your salmon in the middle. Lightly sprinkle lemon pepper seasoning on top. Cut your lemon into slices. Squeeze and drizzle some lemon juice from your lemon before putting a couple slices on top of the salmon fillet. Fold the foil together at the top and sides, and place on grill on low/medium heat. It won’t take long to cook- 5-8 minutes. When it’s done (you can peak in), the salmon should very easily fall apart into chucks when using a fork.
All done!
Add with a salad or fresh asparagus or green veggie! YUM!

May 3, 2016

Avocado Zucchini Grilled Cheese

This. is. delicious. 

Take my word for it and just make it soon. 
Ingredients per sandwich
2 slices of bread (I just used sandwich bread)
1-2 slices of cheese (I used colby jack)
1/2 avocado, chopped up
4 think slices of zucchini
1 T. soft butter or less (just enough to slightly cover one side of each piece of bread)
Prepare your hot skillet with a little Pam spray, olive oil, or butter. Lightly spread butter on one side of each slice of bread. Put one slice of bread on the skillet, with the butter side down. Then layer your avocado, zucchini, cheese then last piece of bread. See below…

Cook for a few minutes until medium brown color then flip to the other side. 
Done! Seriously- delish.

May 2, 2016

Italian Quinoa Spinach Chicken Soup

This is a great recipe for items you just happened to have in your kitchen- and my vegetarian friends, it’s still delicious if you leave out the chicken! That’s how this recipe was created- what what you have on hand. You can’t go wrong. We were craving homemade soup as a family and so I whipped this together based on what I had on hand. 

2 Chicken Breasts (this can be omitted for vegetarians); thawed
1 1/2-2 cups of quinoa or brown rice or a blend, already cooked (I used a quinoa/rice blend)
1 cup water
30 oz can of diced tomatoes
2-3 large handfuls of fresh spinach, torn up into smaler pieces
1/2 dry pkg of ranch seasoning
2 t. minced garlic
1 t. basil
1 t. oregano 
S & P
In a large saucepan, combine everything together except the spinach. Cooked at medium/high heat to cook the chicken for 15 minutes. Turn down heat to low and simmer for 10 minutes. Take out chicken only and shred, then return it to the saucepan. Then add fresh spinach. Cook for another 10 minutes. Adjust additional seasonings as desired. 
Sprinkle with a little cheese on top, and enjoy!

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