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Thursday, January 3, 2019

Quick and Easy Meal Prep for Breakfast + Lunch + Snacks!

Easy healthy dinners, family friendly meals, easy week night dinners, healthy family friendly meals, back to school dinners, 30 minute meals, Clean eating, easy clean eating recipes, meal prep

Ready for a SUPER quick and easy meal prep?! No joke, it took me longer to find all the lids to these containers than it did it prep my breakfast, lunch and snacks for the work week!!

Easy healthy dinners, family friendly meals, easy week night dinners, healthy family friendly meals, back to school dinners, 30 minute meals, Clean eating, easy clean eating recipes, meal prep

This prep could NOT get an easier:
  1. Breakfasts: Breakfast for me is always either Chocolate protein shake with either a banana or pineapple. I get my daily dose of superfoods and it's done in 2 minutes flat! If you aren't a shake person, try making these overnight oats!
  2. Snack 1: Cottage Cheese or Greek Yogurt and Frozen Berries. The frozen berries end up "melting" into the yogurt and it's soooo yummy! Fresh berries work too, obviously :)
  3. Snack 3: Veggies and Dressing. I like to cut up fresh veggies and portion them out for the week. I did celery and carrots this week with Bolthouse Farms Classic Ranch. I like to portion out dressing for the week so it's just grab and go!
  4. Lunches: Chicken Burgers with Simple Citrus Slaw. I love these Don Lee Chicken Burgers from Costco but any  lean, no antibiotic chicken burger will do! I just throw a frozen burger onto the slaw and I'm good to go! Here is the Simple Citrus Slaw Recipe--so easy!!

Simple Citrus Slaw
Ingredients
  • For the slaw:
  • 1 cup pre shredded carrots
  • 2 cups cole slaw mix or shredded cabbage
  • For the dressing:
  • 1/4 cup orange juice
  • 1 tablespoon honey
  • 1 tablespoon apple cider vinegar
  • 2 tablespoons olive oil
  • Salt and pepper to taste
Instructions
  1. Add the carrots and cole slaw to a large bowl.
  2. Whisk dressing ingredients together and pour over veggies.
  3. Season with salt and pepper to taste.

There you have it! Breakfast, lunch and snacks for the week!!

Easy healthy dinners, family friendly meals, easy week night dinners, healthy family friendly meals, back to school dinners, 30 minute meals, Clean eating, easy clean eating recipes, meal prep


Wednesday, January 2, 2019

Greek Turkey Burgers

Greek Turkey Burgers, Healthy Turkey Burgers, Easy Turkey Burgers

I LOVE me a good burger, let me tell you! These Greek Turkey Burgers are a lighter version is perfect for summer. I serve it up piled high with my delicious Tzatziki Sauce and a simple Cucumber and Tomato Salad. Serve it on a toasted bun, on lettuce leaves or just plain like mine!
This recipe serves 4-5 and is delicious the next day as well.

Ingredients
For Burgers:
1lb lean ground turkey
1/2 cup frozen chopped spinach, thawed and excess water squeezed out
1/2 cup plain bread crumbs
1 egg
1/2 teaspoon garlic powder
1/2 teaspoon oregano
1/2 teaspoon salt
For Cucumber Tomato Salad Tzatziki Sauce click HERE

Instructions
1. Preheat broiler.
2. Combine all ingredients in a large bowl. With your hands, mix together until everything is well mixed.
3. Form into (5) 5-inch burgers and place on baking sheet coated with cooking spray.
4. Broil for 5-7 minutes on each side, until cooked through.
5. Top with Tzatziki Sauce and serve with Cucumber Tomato Salad!

Greek Turkey Burgers, Easy turkey Burgers


Think You Can't Cook? Try These 3 Simple, Healthy Recipes!!

easy healthy recipes, clean eating recipes,

Hey Foodies!
So you might be really good at EATING and LOVING food, but how are you at cooking it?? Or maybe you just feel too tired and busy to make a healthy meal for your family every night.
Listen, I used to be a disaster in the kitchen!! And I never, ever have any extra "time" on my hands! But I've learned over the years that cooking a heathy meal doesn't have to be scary or time consuming! Just focus on:
  • Keeping things SIMPLE
  • Having a rough "dinner plan" for each day of the week. Get my weeknight meal plans HERE.
  • Focus on using REAL food vs. packaged and processed foods. Think chicken on the grill and veggies vs. Lean Cuisine :)
Here are THREE simple, healthy recipes you can make that your family will love...and they require VERY little (if any) actual "cooking."

1. 3 Ingredient Salsa Chicken: Easiest recipe on the planet and everyone in the house is happy! Put four chicken breasts in your crockpot with one container fresh salsa (from the deli) and a half a packet of low sodium taco seasoning. Cook on low 4-5 hours until chicken shreds easily. Serve in tortillas with lettuce, sour cream, avocado and whatever other taco toppings you love!

salsa chicken easy chicken recipes healthy chicken recipe clean eating chicken 

2. Sheet Pan Dinner: I LOVE sheet pan dinners because they leave VERY little to clean up and everything is done right on one pan. Mix and match your veggies and protein--i love Trader Joe's Chicken Sausage. If you want to make things even easier, nix all the seasonings and toss everything with a little store bought Pesto. This is my FAVE!

easy healthy meals sheet pan dinner clean eating meals easy 

3. Breakfast for Dinner: This is a family FAVE of ours! You can do it however your family likes, but this is what's usually on our menu:
  • Scrambled eggs with red pepper and cheese
  • Pancakes: We LOVE these whole grain protein cakes!
  • Turkey Sausage
  • A big fruit salad with mixed berries
Breakfast for dinner easy dinner easy healthy dinner

Check out this video and see how I used to be a disaster in the kitchen and how I turned it around!!

https://www.youtube.com/watch?v=q-DNFv3y53k

Easy Salad with Honey Mustard Dressing

easy salads easy chicken salad honey mustard dressing

If you're looking for a light, super easy, delicious and FILLING meal--look no further! You can whip up this easy salad with honey mustard dressing in minutes if you have leftover grilled chicken or rotisserie chicken on hand. I love it for a quick and easy lunch :)

Use whatever quantities of the items as you like--one of the beauties of cooking for yourself is being able to customize your meals to fit YOUR taste!

Ingredients
Salad:
Baby Mixed Greens
Chicken breast, cooked and chopped
Apples, chopped
Dried cranberries or raisins
Crumbled blue cheese
Dressing:
2 tablespoons Dijon mustard
2 tablespoons white wine vinegar
1 tablespoon honey
1 tablespoon extra virgin olive oil
Salt to taste

Instructions
1. Whisk all ingredients in the dressing and set aside.
2. Combine all salad ingredients, toss with the dressing and serve!

Enjoy this light summer meal!

8 Simple Fixes to Beat a Sugar Craving

Beating a sugar craving healthy low sugar snacks

Ever had a sugar craving??!! Of course you have! Who hasn't??! Sugar--we've been told by many that it's the enemy these days! The typical amount of sugar we are "supposed" to consume (a number set by the powers that be) is around 25 grams for women. The average person consumes over 82 grams! Wowza! And it's so easy to do--there is sugar in EVERYTHING--from bread to salad dressing.


We ALLLLL have those times times where we just need "a little something sweet." Usually this happens to me after dinner. Instead of wolfing down a huge piece of cake (55g of sugar) or a candy bar (35g of sugar) or a Starbucks Frappuchino (about 46g in a Tall)....here are some other options that won't blow your daily sugar intake out of the water!!


Fix #1: Peanut Butter + Chocolate Chip Energy Bites
They are small, but mighty! This is my go-to snack for a sugar craving! They are great to throw in your purse for a snack on the go!

Peanut Butter + Chocolate Energy Bites


Fix #2: Protein Shake
I am telling you this is the #1 thing I give credit to for curbing my sugar cravings all day! Plus it's packed with vitamins, superfoods and pre and pro biotics. Chocolate is my favorite when I get an afternoon sugar craving, but this Strawberry "Mojito" one rocks my world too!!!

shakeology sweet treat beating a sugar craving

Fix #3: Greek Yogurt Cookie Dough
This "dessert" is one of my very favorite sweet treats! You can pull it together in about 1 minute!

Greek yogurt cookie dough beating sugar cravings sweet treat

Fix #4: Peanut butter dip with apples
I mix 2 tablespoons of peanut butter with about 1 tablespoon of water....stir until water is incorporated and it's nice and smooth. Drizzle in honey and stir for a smooth, creamy and SWEET dip with apples!
PEANUT BUTTER DIP WITH APPLES BEATING A SUGAR CRAVING SWEET TREAT

Fix #5: Dried fruit
It doesn't get much easier than this! The bulk containers in the grocery store have endless options. Just be sure to get fruit without extra sugar added. My faves are pineapple and mango.
beating a sugar craving dried fruit sweet treat

Fix #6: Cinnamon apples with vanilla frozen yogurt
Throw some apples in the slow cooker with a little brown sugar (or coconut sugar), cinnamon and nutmeg and you have dessert for the whole week! Add a little vanilla frozen yogurt for an extra sweet treat!
Beating a sugar craving cinnamon apples 

Fix #7: Frozen Grapes
Nothing is easier! It's great to freeze grapes when they are on the verge of going bad--they're extra sweet when they come out of the freezer :)
[caption id="attachment_1377" align="aligncenter" width="400"]beating a sugar craving sweet treat frozen grapes


Fix #8: Healthy Dole Whip
I have never had REAL Dole Whip so I don't know the difference between this and the "real" version. All I know is that this is something I could eat every single day!!!
beating a sugar craving healthy dole whip sweet treats 

Super Easy Summertime Pineapple Salsa

Pineapple salsa easy summer recipes healthy salsa

Oh my goodness! How have I never had Pineapple Salsa before??! I cannot believe I have deprived myself for so long! This salsa is THE BOMB!!! I may or may not have eaten it by the spoonful when I made the first batch. It's suer versatile, too...serve with:
  • Tacos
  • Chips and salsa at a summertime party
  • Over grilled chicken, pork or fish
  • Nothing...and eat it by the spoonful like a salad or side dish :)

Ingredients
1 large, ripe pineapple, cut into small cubes
3 Roma tomatoes, diced
1/2 small red onion, diced
1 large jalapeno, diced (to your heat liking)
1/4 cup cilantro, finely chopped
Juice of one lime
Salt, to taste
  1. Combine all ingredients together, stir and adjust seasonings. Chill for about an hour to let the flavors marry together. It doesn't get much easier than that!

Easy Veggie Stir Fry

Vegetable stir fry stir fry vegetarian recipes clean eating


I absolutely LOVE stir fry!! They are slightly time consuming on the front-end with some chopping but what I LOVE:
  • You can prep the ingredients beforehand and keep them in the fridge until you are ready to cook--the meal comes together in minutes!
  • You can customize the ingredients any way you want!! This is my version but feel free to add any of your favorite veggies. It's one of the beauties of cooking at home :)
  • Stir fries make awesome leftovers for lunch the next day!
  • It's PRETTY! I mean, how pretty do these veggies look??!
stir fry clean eating easy stir fry



Ingredients
1/2 cup low sodium soy sauce
1/2 cup chicken or vegetable stock
2 tablespoons honey or brown sugar
1 tablespoon cornstarch
1 teaspoon sesame oil
1 tablespoon fresh ginger, minced
Sriracha or red pepper flakes, to taste
1 red bell pepper, chopped
1 yellow bell pepper, chopped
1 large zucchini, chopped
1/2 large onion, chopped
2 cups broccoli florets
3 cloves garlic, minced
Olive oil
Brown rice, noodles or zoodles (zucchini noodles) for serving

Instructions
1. Whisk together first 7 ingredients and set aside.
2. Heat a couple of teaspoons of olive oil in a skillet; add peppers and onions and stir until slightly soft.
3. Add zucchini and garlic; cook about one minute.
4. Add broccoli and the sauce; stir to coat. If the sauce gets too thick, add a little more stock.
5. Cook, stirring every so often until broccoli is crisp-tender and the other veggies are cooked.
6. Serve over quick cooking brown rice, noodles or zoodles!!

The Best Grilled Chicken Marinade

best chicken marinade grilled chicken marinade clean eating chicken recipes clean eating chicken recipes healthy

Hey friends!!! Well, summer might not "officially" be here, but the sun is out, the days are longer and that means it's GRILLING TIME!!! Living in California, we grill pretty much year round so frankly, it can get a little old and I run out of grilling recipes really fast!

After vacation last week, I knew I wanted something HEALTHY, so I whipped up this random grilled chicken marinade and it was a hit! I made the marinade Saturday mid morning at it was perfect at 5pm. This recipe is especially good when it's super hot out and you just need something light and healthy. I just served it alongside roasted broccoli, but you could easily throw some corn or mixed veggies on the grill and call it a night! A nice Pinot Grigio would be great, too :)


Tip: Grill up some extra chicken for lunches later in the week!

Ingredients
4 boneless, skinless chicken breasts
1 tablespoon veggie oil
1/4 cup low sodium soy sauce
3 tablespoons Worcestershire sauce
Juice and zest of 1 large lemon
2 tablespoons cilantro, chopped
2 tablespoons red wine vinegar
2 tablespoons dijon mustard
3 cloves garlic
2 tablespoons honey
Black pepper or crushed red pepper to taste

Instructions
1. Whisk all ingredients (minus the chicken!) in a small bowl.
2. Place chicken in a large zip top bag. Pour marinade over chicken and seal the bag. Place in fridge.
3. Marinade for 3-6 hours.
4. Grill the chicken breasts and serve alongside brown rice or veggies!

best chicken marinade grilled chicken marinade clean eating chicken recipes clean eating chicken recipes healthy

The BEST Summertime Salad ~ Orzo Salad

summer salad clean eating orzo salad picnic salad

If you follow me on Facebook HERE or HERE you know that last weekend I posted a picture of my absolute favorite salad to make in the summer -- this orzo salad is mayo-free, it's great for outdoor grilling and taking to parties. It's ALWAYS been a hit!! Lots of people wanted the recipe, so here it is!!

The great thing about this recipe is you can customize it any way you like..use more or less olives, more herbs, less cucumber, more dressing..it's really not fussy!

Ingredients
Salad:
1 lb package orzo
1 8 oz jar sun dried tomatoes (i like the flavor of the ones in olive oil but you want to go healthier, use without oil)
1 12 oz jar kalamata olives (halved or diced)
1/2 cup basil leaves, finely chopped
1/2 cup mint leaves, finely chopped
1 small cucumber, diced (optional)
2 cups cherry tomatoes, halved (optional)

Dressing:
1/2 cup red wine vinegar
1/4 cup fresh lemon juice (about 1 large lemon)
1 tablespoon honey
1/2 cup extra virgin olive oil
Salt and pepper to taste

Instructions
1. Cook orzo according to package instructions. Rinse to stop cooking and allow to cool.
2. Whisk all ingredients for dressing, taste and adjust flavors. Set aside.
3. In the meantime, add the sun dried tomatoes, olives, cucumber (if using) and tomatoes (if using) to a large bowl. Add cooled orzo.
4. Add as much dressing as you like and toss to coat.
5. Stir in basil and mint and toss. Cover with plastic wrap and chill until ready to serve!

Essential Tips for Eating Out and Staying Healthy

Eating out and staying healthy

My friends know I am a ((former)) health and fitness coach and they know I am always (usually) cooking healthy, working out and prepping my meals.  It's always funny to see their face when I order fries or something super unhealthy when we go out to eat.

Tips for eating out dieting clean eating moderation
For me, healthy eating (and healthy living!) is all about balance, not deprivation. I am sure you have heard--and experts have confirmed--80% of weight loss is diet and 20% is exercise. ((So that explains my inability to lose ONE POUND of baby weight by just going to the gym for years! HA!))
Here are my tips for eating out while still sticking to your nutrition plan:

    eating out and staying healthy clean eating
  • EAT OUT AS A TREAT: When you are trying to lose weight and stay healthy, eating out should be looked upon as a TREAT, not a regular occurrence. When you only eat out a few days a month, you can afford to splurge a little! Order the fries! Have the bread! When you are on track most days of the month, a few days of eating out won't spoil your weight loss progress.

  • GET YOUR WORKOUT IN: If you’re going out for a nice dinner, workout that morning and stick to healthy eating for breakfast and lunch. Enjoy your dinner and get back on track the next day.  Just because you eat ONE meal out, doesn't mean the entire day has to be unhealthy.
  • Insanity Max :30 workout clean eating meal plan
  • STICK TO SMALLER PORTIONS: Stick to smaller portions, take leftovers, and share dessert (if you have it at all). No matter how great it might taste at the moment, the bad post-meal feelings of eating too much just aren’t worth it. Sometimes just a bite or two of dessert is enough to give me my post-meal sweet fix.Need help with portion control?? Read about my Health and Fitness groups HERE! In my groups we learn ALLLL about portion control--it literally CHANGED the way I ate!eating out and staying healthy clean eating portion control

  • ASK FOR MODIFICATIONS: Don’t be afraid to ask the waiter for modifications to keep it healthy. Baked, grilled and broiled proteins are usually always an option.

  • LIMIT STARCHES: Instead of getting chips, rice AND beans...choose one or two and skip the other! Double up on protein if you can as it will keep you full longer.
  • Eating out and staying healthy portion control
  • DRINK UP: Unless you prefer to drink your calories (sometimes I do!! #wine), choose food calories over drink calories. Water is the best thing you can order....drinking water will help with digestion and help to fill you up--with NO extra calories :)
  • eating out and staying healthy portion control

  • ORDER FIRST: You'll be less tempted to change and be swayed by what others are getting.

  • USE COMMON SENSE (but be honest with yourself!!): Life (and food!) is meant to be enjoyed, so don't stress out about eating out or having a treat meal once in awhile. But also--BE HONEST WITH YOURSELF about your eating out habits. Are you eating out once in awhile as a treat or is it a more regular occurrence?  If it's more of a regular thing, maybe try your hand at having one or two more meals per month at home. I

Meal Plan Monday ~ Dinner Inspiration for Busy Moms

Meal Plan meal planning easy recipes clean eating

Welcome to Meal Plan Monday! One of the main reasons I can stay on track with good nutrition is taking a few minutes each weekend to plan out our meals and snacks. Each Monday I will be sharing our family's weeknight dinner plan with you!

Inspiration
I find inspiration for dinner in four main places:
  • Magazines: I love Cooking Light and Food Network Magazine. Most of their recipes are healthy, easy and family friendly.
  • Food Network: I love their website and if I see something good while I am watching a Food TV show, I can always look up the recipe! I love their ratings and reader reviews too!
  • Pinterest: I am constantly pinning healthy recipes! I've done the work for you--check out my Pinterest board here: https://www.pinterest.com/coachcaseyr/pins/
  • This Blog: LOL! Sounds weird but I often forget what healthy recipes I've made! This blog is a record of my family's faves. It's like my "best of the best" recipe file...because I don't share bad recipes with ya'll!!!
This Week
This week is similar to last week, crammed full of baseball and play rehearsals. I am looking forward to the following week when all (most) of the craziness ends!
This week is also my 40th birthday!! Arghhhhh!!! So Tuesday will be a takeout night!!

The Menu
Monday: Kung Pao Chicken
  • Inspiration: Food Network--I saw Pioneer Woman make this and knew I had to have it!!
  • Notes: Overall, this is one of her healthier dishes! I might lower the sugar a bit, but otherwise it's healthy! I will substitute chicken breasts for thighs and serve over brown rice.
meal plan kung pao chicken easy meal planing

Tuesday: My birthday!! Thai Takeout :)
  • Inspiration: I'm 40, I can eat what I want to! LOL!
  • Notes: Eating out is a "treat" for us (less than once a week), so I feel like if I am on track with my nutrition 5-6 days a week, I can afford to have zero guilt about eating out or special occassions!
Wednesday: Chicken Salad Sandwiches or Salad
  • Inspiration: Pinterest
  • Notes: Since my daughter and I won't be home for dinner, I wanted to make something I could make ahead and leave in the fridge for everyone to eat when they got around to it.  This chicken salad is perfect-plus, it gets better as it sits in the fridge :) I will have my chicken salad over mixed greens and hubs will probably have a sandwich! I will probably omit some of the ingredients (like parsley and red onion) to make it easier and use rotisserie chicken breast to save time!
easy chicken salad meal prep

Thursday: Portable Turkey Burritos
  • Inspiration: Pinterest search on "Healthy portable meals."
  • Notes: Baseball night! If I want to avoid the crap at the Snack Bar, I have to pack food! These burritos are portable--i can wrap them up and head to the ball park. I also like how you cook the veggies separately from the meat. I can customize the kid's burritos without veggies (sigh--i know, they aren't veggie lovers just yet).
turkey burritos portable meals meal planning

Friday: Chicken and Pesto Mini Pizzas
  • Inspiration: Pinterest search for "Healthy Pizza"
  • Notes: Friday night is ALWAYS pizza night at our house! I love this somewhat healthy take on pizza! Gotta mix it up sometimes! The kids will have their "Usual"--cheese!! BORING!! :) I LOVE LOVE these naan breads from Costco. If you can't find them, you can also use Flat Out wraps or even a whole wheat tortilla. I might even go crazy and throw on some kalamata olives!
easy chicken pesto pizza meal plan easy dinner



Delicious Baked Zucchini Tots

BAKED ZUCCHINI TOTS CLEAN EATING VEGETARIAN ZUCCHINI RECIPES

Today my obsession for zucchnni comes in the form of Baked Zucchini Tots. Have you tried these?? They are HEAVENLY- a little crispy and full of flavor! I may or may not have eaten the ENTIRE pan of them!! They are great dipped in a little Greek Yogurt or my favorite Trader Joes Ranch Dressing!

INGREDIENTS
2 zucchini, grated
1/2 cup sharp cheddar cheese (Parmesan is also great or ANY cheese you love)
1/2 cup Panko bread crumbs
1 egg
A few dashes of garlic powder
1/2 teaspoon each of salt and pepper

INSTRUCTIONS
1. Preheat oven to 400. Line a baking sheet with foil and spray well with cooking spray.
2. In a bowl, combine all ingredients and stir together until everything is well mixed.
3. Using your hands, form the mixture into small balls or "tots"--i usually make mine a little smaller than a golf ball.
4. Bake about 20 minutes until the tots are starting to get a little golden brown.

Serve with ketchup, Greek Yogurt or Greek Yogurt Ranch Dressing for dipping!!

Meal Plan Monday ~ Reheat & Eat

 Meal Plan meal planning easy recipes clean eating



Welcome to May and Meal Plan Monday! One of the main reasons I can stay on track with good nutrition is taking a few minutes each weekend to plan out our meals and snacks. Each Monday I will be sharing our family's weeknight dinner plan with you!

Inspiration
I find inspiration for dinner in four main places:
  • Magazines: I love Cooking Light and Food Network Magazine. Most of their recipes are healthy, easy and family friendly.
  • Food Network: I love their website and if I see something good while I am watching a Food TV show, I can always look up the recipe! I love their ratings and reader reviews too!
  • Pinterest: I am constantly pinning healthy recipes! I've done the work for you--check out my Pinterest board here: https://www.pinterest.com/coachcaseyr/pins/
  • This Blog: LOL! Sounds weird but I often forget what healthy recipes I've made! This blog is a record of my family's faves. It's like my "best of the best" recipe file...because I don't share bad recipes with ya'll!!!
This Week
So this week is going to be one of the craziest weeks we have had so far this year! My daughter has her school play this weekend and rehearsals every single night this week from 6-9pm! There are a few baseball games thrown in there, too so it will truly be a "divide of conquer" kind of week for hubs and I!

On these weeks where we won't all be eating together, I opt for "Heat (or REHEAT) and eat"- type meals. Meals that a good reheated or that we can just grab and eat whenever we get around to it.

The Menu
Monday: Grilled Steak with Pineapple Rice
  • Inspiration: Pinterest Search for "Healthy Summer Recipes"
  • Notes: I will have hubs grill this steak up on Sunday while he's grilling our Sunday dinner, so it's ready to go. I'll substitute brown rice for white. EASY PEASY! My kind of Monday!
Chili Steak with Hawaiian rice meal plan meal 
Source: Good Housekeeping
Tuesday: Korean Pork Lettuce Wraps
  • Inspiration: Pinterest Search for "Healthy Summer Recipes"
  • Notes: Since I work on Tuesdays, a crockpot meal is perfect! I will use a leaner cut of pork (like a tenderloin) and adjust the sriracha for the kids.
Korean pork lettuce wraps meal plan meal planning healthy summer recipes 
Source: Good Housekeeping
Wednesday: Crockpot Taco "Skillet"
  • Inspiration: My blog!
  • Notes: None! I figure the more Mexican food on Cinco de Mayo week, the better!
Crockpot Chicken Taco Skillet
Thursday: Cajun Shrimp and Rice
  • Inspiration: Food Network website. I searched "healthy shrimp recipes."
  • Notes: I will sub brown rice for white rice. I use Weber's Canjun seasoning. It's not too spicy :) Also, it's likely my kids won't eat this since they are not huge shrimp fans. So on nights like that, they will usually just have a Trader Joe's pizza or  Mac and Cheese and fruit. If it's a grab and go night, I might just make them a sandwich/fruit and pack it for them. I don't over complicate things if my kids aren't eating what we eat. I used to drive myself crazy stressing about them not eating everything but I've learned to give that up!
Cajun Shrimp and rice meal plan meal planning clean eating summer recipes shrimp recipes

Friday: Cinco de Mayo soooo... Chipotle Chicken Enchiladas! (you can never have enough Mexican food in one week!)
  • Inspiration: This month's Food Network Magazine
  • Notes: I will sub plain Greek yogurt for the sour cream
Chipotle Chicken Enchiladas 
Source: Food Network Magazine

Crockpot Taco Enchilada Soup

Crockpot Taco Enchilada Soup Healthy clean eating cinco de mayo

I posted this recipe on my Facebook Page a few weeks back and wanted you to have it to refer back to! This soup was a big hit with my family and a great alternative to plain old Taco Tuesday :)

Serves 6+

INGREDIENTS
1lb lean ground turkey
1 (15 oz) can black beans, drained and rinsed
1 (15oz) can cannelini beans, drained and rinsed (or any bean you like, really!)
1 (14 oz.) can diced fire roasted tomatoes with juices
1 cup frozen corn
1 can red enchilada sauce (about 14 oz.)
2 cups chicken stock
1 packet low sodium taco seasoning
Optional toppings: Plain Greek yogurt or sour cream, avocado, cilantro.


INSTRUCTIONS
1. In a skillet, brown meat, crumbling as you go.
2. Add meat to crockpot along will all other items. Give it a big stir!
3. Cook on LOW for 7-8 hours or on HIGH for 4-5 hours until it bubbles and thickens a bit.
4. Top with plain Greek Yogurt, cheese, avocado and cilantro, if desired. Enjoy!!

 

Another Simple, Easy Meal Prep

Easy meal prep clean eating meal prep meal plan



Here's a quick meal prep you can do this weekend when you have some extra time. I am telling you, this meal prep SAVED me a couple of weeks ago when we got home super late 3 night in a row! I just grabbed the prepped meal and dinner was on the table FAST!


In this meal prep, I made enough food for 3 dinners, 3 lunches using leftovers and several days worth of snacks for hubby and I:
  1. 4 burrito bowls (1 dinner + lunch leftovers)
  2. Sausage and peppers (1 dinner + lunch leftovers)
  3. Crockpot Greek Pitas, not pictured above (1 dinner + lunch leftovers)
  4. Hardboiled eggs for snacks
  5. Cut up celery to enjoy with PB for snack
All of these meals are VERY basic and take very little time to prepare.\

Burrito Bowls with Corn and Black Bean Salad

Corn and Black Bean Salad
1 package of frozen corn
1 can low sodium black beans, drained and rinsed
1 green bell pepper, chopped
1 red bell pepper, chopped
1 cup celery, chopped
Juice of 2 limes
1 tablespoon olive oil
1 teaspoon chili powder (or to taste)
Salt/pepper
  1. Mix all ingredients together in a large bowl. Chill for a few hours to allow the flavors to marry.
quick easy meal prep corn and black bean salad

Burrito Bowls
1 lb. ground turkey
1 package low sodium taco seasoning
1 cups (or more) cooked brown rice -- i love the quick cooking kind
Toppings: Guacamole or avocado, fresh salsa, plain Greek yogurt, lettuce
  1. Brown the turkey with taco seasoning until cooked through.
  2. Divide the ingredients in 4 bowls or containers: rice, cooked meat, and a scoop of the black bean corn salad. Refrigerate up to 3 days.
Chicken Sausage and Peppers
1 lb or package chicken sausage, sliced (I love these from Trader Joes)
1 medium onion, sliced
2 bell peppers, sliced (any color)
Salt/Pepper
Mustard
Whole wheat hot dog buns, optional
  1. Brown sausage until cooked through; remove from pan
  2. In the same skillet, add peppers and onions. Cook about 10 minutes until veggies are soft. Season with salt and pepper.
  3. Add in the sausage and cook a little more until heated through.
  4. Pile sausage and peppers on hot dog buns and top with lots of mustard OR serve without the bun--it's delicious this way also!
Greek Chicken Pita Pockets w/Cucumber and Tomato Salad
Get this DELICIOUS recipe HERE
easy meal prep crockpot greek chicken

It seems like a ton of food and prep but honestly, this prep took me ONE HOUR, aside from the crockpot cooking time! I am telling you, it SAVED us a few weeks ago--i know I would have opted for take out on those busy nights if I wouldn't have already made this food. Hope this helps you realize that meal prep DOES NOT have to be HOURS in the kitchen! Give it an hour on Sunday and you will thank yourself during the week!

Crockpot Greek Chicken Pitas with Tzatziki and Cucumber + Tomato Salad

Crockpot Greek Chicken PIta slow cooker clean eating


These ((CROCKPOT))Greek Chicken Pita Pockets are FULL of flavor and makes a great anytime meal! The Tzatziki sauce is to die for-it makes a veggie dip too!

INGREDIENTS
Chicken 
1 lb boneless, skinless chicken breasts
4 cloves garlic, minced
¼ cup lemon juice (preferably freshly squeezed)
1 tablespoon olive oil
1 teaspoon salt
2 tablespoons red wine vinegar
1 teaspoon dried oregano
Whole wheat pita pockets, for serving
Mixed greens or romaine lettuce, for serving

Tzatziki Sauce

¾ cup plain Greek yogurt
1 cup English or Persian cucumber, peeled (if desired) and diced
1 clove garlic, minced
1 teaspoon fresh dill, chopped
Juice of 1/2 a lemon (or more)
Salt, to taste

INSTRUCTIONS
  1. Combine tzatziki ingredients in a bowl and mix well. Chill about an hour before serving to allow the flavors to marry.
  2. Spray inside of the crockpot with cooking spray or use a liner; add chicken.
  3. Combine garlic, lemon juice, olive oil, salt, vinegar, and oregano; pour over chicken.
  4. Cook on high 2-3 hours or on low for 3-4 hours (do not overcook or chicken will get dry!). 
  5. When chicken is done, shred with a fork and toss in juices from the crockpot.
  6. Pile chicken into a pita pocket and top with mixed greens and lots of the tzatziki sauce!
  7. Serve cucumber and tomato salad on the side!
Cucumber and Tomato Salad
1 pint cherry tomatoes, halved
1 English cucumber, diced
2 tablespoons red wine vinegar
1 tablespoon olive oil
Salt and pepper to taste
  1. Toss all ingredients in a large bowl, season to taste and serve!

Crockpot Sweet Potatoes ~ Two Ways!

Crockpot Sweet Potatoes Recipe Clean Eating Slow cooker

Sweet potatoes -- i have heard them called "the healthiest food in the world!" They are packed with vitamin A, beta carotene, iron, vitamin D....the list goes ON and ON!

The real game changer was when I discovered you can cook them in the crockpot! Who wants to wait an hour of them to bake in the oven?? And sure the microwave is great but what if you want to cook more than 1 or 2 ?? The crockpot is the answer! It's SO flipping easy:

Crockpot Sweet Potatoes Slow cooker sweet potatoes recipes clean eating

Crockpot Sweet Potatoes

Ingredient
3-6 sweet potatoes or yams
Instructions
1. Wash and scrub sweet potatoes/yams well, making sure they have lots of water on them.
2. Place wet potatoes in the slow cooker (they need the water to help steam them).
3. Cook on high for 2.5 to 3 hours or low 4.5 to 5 hours until tender. DONE!
**You can store them wrapped in foil for up to 5 days in the fridge!
Here are two of my favorite ways to enjoy "baked" sweet potatoes!

Buffalo Sweet Potatoes
Ingredients
1 cooked sweet potato
1 cup cooked chicken, chopped (leftover grilled or rotisserie works great!)
1/2 cup plain Greek yogurt or cottage cheese**
1/4 cup (or more) prepared Buffalo Wing Sauce or other hot sauce
Blue cheese crumbles
Green onions, optional
**I know cottage cheese might sound so weird, but it's delish!
Instructions
1. Toss chicken with buffalo sauce.
2. Cut open potato and top with chicken/sauce, yogurt or cottage cheese, blue cheese crumbles and scallions. Enjoy!


buffalo chicken sweet potato slow cooker sweet potato crock pot

Broccoli and Cheddar Sweet Potato
Ingredients
1 cooked sweet potato
1 cup broccoli, chopped and steamed
1/2 cup sharp cheddar cheese
1/2 teaspoon lemon pepper (or to taste)
Salt (to taste)

Instructions
1. On a baking sheet or dish, cut open sweet potato. Sprinkle with lemon pepper and a little salt.
2. Stuff potato with broccoli and top with cheese.
3. Bake 7-10 minutes in a 400 degree oven until cheese is melted and bubbly.
**If you want to be extra sinful, sprinkle bacon on top!! YUM!
ROCCOLI AND CHEDDAR SWEET POTATO crockpot sweet potato clean eating
Photo Credit: Homemade Nutrition
Do you like sweet potatoes or yams? Have you ever cooked them in the crockpot?? Give it a try!!

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