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

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!!

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.

3.5.3226

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

Greek 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!

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

 

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!

 

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

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

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

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!

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!!!

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!

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!

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.

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!

 

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"]

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!!!

 

Super Easy Summertime Pineapple 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

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??!

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

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!

The BEST Summertime Salad ~ Orzo 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!

Delicious Baked Zucchini Tots

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!!

Crockpot Taco Enchilada Soup

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

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.

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

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

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!

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

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!

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!

Photo Credit: Homemade Nutrition

Do you like sweet potatoes or yams? Have you ever cooked them in the crockpot?? Give it a try!!

Simple 3 Day Detox

Just 3 days of super healthy eating can work WONDERS on your body. Basically, during a detox you cut back on food intake for a bit, eat super clean, drink a BOAT load of water and take a break from any strenuous working out or activity.

After just 3 days, I always feel WAY more energetic, healthy, my clothes fit better and my belly is flatter :) It's great for before or AFTER a vacation or if you just feel your diet hasn't been where it should be for a period of time. It's also great as a jump start before starting a new workout routine. I have lost between 4 and 7lbs with 3 Day Detoxes like this. Yes, some of it is water weight, but it just feels GREAT!

Simple 3 Day Detox

DAY 1
Daily: 100 oz of water

Breakfast: Choose ONE option (include black coffee sweetened with honey or Stevia, if you like!)
1. Protein Shake (your choice) + 1 cup almond milk blended with fruit (1 small banana or 1/2 cup berries)
2. Detox Smoothie: Combine -- 1/2 cup 2% plan Greek Yogurt, 1 tablespoon almond/peanut butter, 1/2 cup blueberries, 1/2 cup pineapple, 1 cup baby kale, 3/4 water (or more). Blend in a blender and enjoy!
3. 1 cup cooked oatmeal mixed with 1/2 cup berries + 12 unsalted raw nuts, chopped

AM Snack: 1/2 cup cottage cheese + 1/2 cup berries, herbal hot tea (Stevia sweetener, optional)
Lunch: Protein Shake (your choice) + 1 cup almond milk OR 
2 cups baby spinach + 1 cup chopped cucumber + 1/2 red bell pepper + 2 chopped hardboiled eggs, drizzled with lemon juice and 1 teaspoon olive oil.

Afternoon Snack: 1 slice whole grain toast with 1/2 banana + herbal hot tea (Stevia sweetener, optional)

Dinner: Coconut Steamed Veggies
1/2 cup water
1/2 fresh broccoli or green beans, chopped
1/2 carrot, sliced
1/2 cauliflower, chopped
1 teaspoon coconut oil
1/2 teaspoon sea salt

1. Add water to medium skillet
2. Add veggies and cook until crisp-tender
3. Stir in coconut oil and salt; toss to coat

DAY 2
Daily: 100 oz of water

Breakfast: Choose ONE option (include black coffee sweetened with honey or Stevia, if you like!)
1. Protein Shake (your choice) + 1 cup almond milk blended with fruit (1 small banana or 1/2 cup berries)
2. Detox Smoothie: Combine -- 1/2 cup 2% plan Greek Yogurt, 1 tablespoon almond/peanut butter, 1/2 cup blueberries, 1/2 pineapple, 1 cup baby kale, 3/4 water (or more). Blend in a blender and enjoy!
3. 1 cup cooked oatmeal mixed with 1/2 cup berries + 12 unsalted raw nuts, chopped

AM Snack: 1/2 cup cottage cheese + 1/2 cup berries, herbal hot tea (Stevia sweetener, optional)

Lunch: Protein Shake (your choice) + 1 cup almond milk OR
2 cups of mixed greens, 1/2 cup black beans, 1/2 cup shredded carrots, cherry tomatoes + drizzled with lemon juice and 1 teaspoon olive oil (sprinkle on chili powder--optional)

Afternoon Snack: 1 small apple + herbal hot tea (Stevia sweetener, optional)

Dinner: Spinach Salad
2 cups baby spinach
1/2 small cucumber, chopped
1/2 red bell pepper
1/4 cup alfalfa sprouts
1/2 tomato, chopped
1 tablespoon lemon juice
1 teaspoon olive oil

1. Combine all ingredients; toss to blend.

DAY 3
Daily: 100 oz of water

Breakfast: Choose ONE option (include black coffee sweetened with honey or Stevia, if you like!)
1. Protein Shake (your choice)+ 1 cup almond milk blended with fruit (1 small banana or 1/2 cup berries)
2. Detox Smoothie: Combine -- 1/2 cup 2% plan Greek Yogurt, 1 tablespoon almond/peanut butter, 1/2 cup blueberries, 1/2 pineapple, 1 cup baby kale, 3/4 water (or more). Blend in a blender and enjoy!
3. 1 cup cooked oatmeal mixed with 1/2 cup berries + 12 unsalted raw nuts, chopped

AM Snack: 1/2 cup cottage cheese + 1/2 cup berries, herbal hot tea (Stevia sweetener, optional)

Lunch: Choose one lunch from the previous 2 days to cut down on waste!

Afternoon Snack: Banana with 1 teaspoon peanut or almond butter + herbal hot tea (Stevia sweetener, optional)

Dinner: Veggie Stir Fry
1 teaspoon olive oil
1 clove garlic, minced
1 teaspoon fresh ginger, grated or finely chopped
1/2 cup fresh green beans
1/2 fresh carrot, sliced
1/2 cup red bell pepper, sliced
1/2 teaspoon salt
2-4 tablespoon veggie broth

1. Heat oil in medium skillet; add garlic and ginger and cook 1 minute until fragrant.
2. Add remaining ingredients.
3. Cook 5-7 minutes until veggies and crisp tender.

5 Ingredient Bruschetta Chicken

Ok, I lied.... it's actually SEVEN ingredients but I really don't think salt and pepper COUNT, so we're just going to call it 5 Ingredients and make it sound good, m'kay???

I had these amazing super ripe tomatoes from Costco leftover last week and I needed something to do with them. This Bruschetta Chicken was the perfect answer to using them up! You can whip up the Bruschetta and it's awesome over toasted sourdough baguette slices for a great appetizer. Drizzle a little balsamic glaze over the top and it's a party showstopper! { you can now buy balsamic glaze at most larger chain grocery stores--it's usually hiding in with the balsamic vinegar and olive oil }


Ingredients
4 medium, ripe tomatoes, diced
1/2 cup fresh basil, chopped
10-20 mini mozzarella cheese balls (Bocchini), halved
1-2 tablespoons good-quality extra virgin olive oil
Salt/pepper to taste
2 grilled chicken breasts

1. Combine all ingredients, except chicken. Allow 30 minutes or more for the flavors to marry.
2. Top grilled chicken with brushetta and enjoy!

**you can also add a tablespoon of regular balsamic vinegar to the tomato mixture OR drizzle on balsamic glaze



Tomatoes will be in season VERY soon, so keep a look out for great ones at the grocery store and whip this up on warm spring evening! XO

The Best Veggie Enchiladas You've Never Had!

I am NOT, repeat, NOT a vegetarian. Nor am I vegan (that is SO funny, I can't even stand it!!). However, when I tried these Veggie Enchiladas at the retreat I was on last weekend, I was shocked to learn that not only were they vegetarian, they were VEGAN!! #shutthefrontdoor

I loved these so much that I couldn't wait to come home and make them myself! I modified the recipe a bit from the original from Oh My Veggies, but it's very similar. The Cashew Cream Sauce..are you kidding me?? I was dipping veggies in it, putting in on my pizza, using at as salad dressing....it's sooooo delicious and not a DROP of cream to be found!

One "family friendly" tip with this recipe if you have picky kiddos or kids who can't eat nuts (2 out of 3 in my house!), just fill a smaller baking dish with a few enchiladas for the kids and top it with cheese vs. the Cashew Cream Sauce. Boom-everyone's happy! Here's the version I made for the kids--no extra work involved.

INGREDIENTS

Black Beans
1 can black beans
1/4 cup water
1/2 teaspoon ground coriander
1/2 teaspoon cumin
1/2 teaspoon smoked paprika
*Combine all ingredients for the black beans in a pan and simmer over medium heat for about 5 minutes. Drain beans but do no rinse.

Cashew Cream Sauce
1 1/2 cups roasted, unsalted cashews (soak in water for about 15 minutes)
1 12oz. jar of roasted red peppers, rough chopped
3/4 cup water
1 clove of garlic, roughly chopped
1/4 cup red onion, roughly chopped
1 tablespoon lemon juice
1 teaspoon salt + more to taste
*Add everything to a blender or food processor (I used my little Nutribullet) and blend until totally smooth. Season to taste.

Enchiladas
12 corn tortillas
1/2 cup chopped red onion
1 large zucchini, small dice
1 cup frozen corn
Black beans (from above)
2 cups red or green salsa (fresh from the deli, I used a combo of both red and green)
Fresh cilantro and avocado for topping, optional

INSTRUCTIONS
1. In a large skillet, heat 2 teaspoon of olive oil. Add zucchini and red onion and saute for 3-5 minutes until slightly soft. Add corn and stir until veggies are cooked a little more--about 3 more minutes.
2. Add drained black beans to the skillet, stir to combine and allow filling to cool for a few minutes.
3. Preheat oven to 400. Spray the bottom of a large baking dish with cooking spray. Pour a few tablespoons of salsa on the bottom of the dish to coat.
4. Divide veggie and bean mixture into each of the tortillas, roll, and place seam side down in the baking dish. Repeat for all tortillas (if the tortillas aren't pliable and keep breaking, heat them in the microwave for about 10-20 seconds until they are soft and warm).
5. Top enchiladas with the rest of the salsa(s) {or cheese for the kids} and bake about 20 minutes until heated through. Remove from oven and allow to cool for a few minutes.
6. Top enchiladas with the cashew cream. Garnish with cilantro and avocado, if desired.
There you have it! Probably one of the only VEGAN dishes I have eaten in my lifetime! I have to say, I am pretty impressed! Let me know what you think!

Family Friendly Fix ~ Cheeseburger Salad

One of the main questions/concerns I get is: "I don't have time to cook separate meals for both me AND my family. Are the meals family friendly?"

Great question!! First off--i don't have time to cook two meals, either!!

One of my go-to family friendly "everyone is happy" meals is this Cheeseburger Salad. We love grilling year round and everyone in my family LOVES burgers! For this dinner, my family has their nice big cheeseburgers and I (usually) opt for this DELICIOUS salad....but I also eat the whole cheeseburger sometimes, too! #keepinitreal

With this salad, I get all of the elements of a cheeseburger...but with my daily dose of veggies and without the carb-laden bun. It's delish...and filling!

INGREDIENTS
1 serving
Burger
1 cooked lean beef/turkey/chicken burger with cheese (approx. 1/4 lb)
3 cups romaine lettuce
1 small Roma tomato (chopped)
1 dill pickle, sliced
1/2 avocado, diced (or guacamole)
Grilled onions (optional)

Dressing
2 tablespoons Greek Yogurt
1 tablespoon ketchup (or to taste)
1 teaspoon mustard
1-2 small sweet pickles, finely chopped

INSTRUCTIONS
1. Whisk together dressing ingredients and set aside.
2. Cook burger to your liking (i like my burger medium)
3. Assemble all romaine, sliced pickle, tomato, avocado and onions in a large bowl. Toss with dressing and serve immediately!

Everyone's happy :)

Crockpot Meatballs + Zucchini Noodles

You know my obsession with Zoodles by now! I can really throw anything over the top of them and it tastes great!! :) These crockpot meatballs, though take the cake! A bowl of comforting spaghetti and meatballs...without ANY guilt!!!

If you don't have a spirializer, this is the one I have and it works great!
WonderVeg Spiralizer

Now on to the meal!! To be honest, I would double this recipe and freeze the leftovers or take them for lunch! The meatballs are great served over brown rice or just with a side of veggies or a salad. Enjoy!!

INGREDIENTS
1 lb. raw 93% lean ground turkey
1 tsp. sea salt
1 tsp. ground black pepper
1 large egg, lightly beaten
½ cup panko (Japanese-style breadcrumbs)
2 cloves garlic, finely chopped
2 Tbsp. grated Parmesan cheese
2 tsp. olive oil
1 small medium onion, finely chopped
1 (28-oz.) can whole tomatoes, crushed OR your favorite marinara sauce
1 tsp. dried oregano leaves

INSTRUCTIONS

1. Combine turkey, 1 teaspoon tsp. salt, pepper, egg, breadcrumbs, garlic, and cheese in a large bowl; mix well with clean hands.
2. Roll mixture into 1½-inch meatballs. Set aside.
3. Heat oil in large nonstick skillet over medium-high heat. Add half of meatballs; cook, turning occasionally, for 4 to 6 minutes, or until meatballs are browned on each side (they shouldn't be cooked all the way through, just browned)
4. Place browned meatballs in a 3-quart slow cooker. Repeat with the remaining meatballs. Set aside.
5. To the crockpot, add onion, tomatoes (or marinara), oregano, and season with salt, if needed; cook, covered, on low temperature for 5 to 6 hours, stirring once or twice.
6. Serve over zucchini noodles!

Crockpot Chicken Parmesan Soup

This delicious Chicken Parmesan Soup is literally like having a nice plate of Chicken Parmesan...in a bowl! :) I also love this crockpot recipe because it's a "dump and go" recipe! Throw everything into the crockpot, turn it on and a few hours later dinner is served!


Chicken Parmesan Soup
Serves 4-6
Ingredients

3 garlic cloves, minced
1 green bell pepper, chopped
1 can (14.5 ounces) crushed tomatoes
2 -3 (raw) boneless, skinless chicken breasts
3 cups chicken stock, plus additional if needed
1/2 cup chopped white onion
1/2 cup shredded Parmesan cheese, plus extra for garnish
1 tablespoon chopped fresh basil, chopped (plus more for serving)
2 teaspoons chopped fresh oregano (or 1 teaspoon dried)
1/8 teaspoon red pepper flakes (or more if you like it spicy!)
½ cup (uncooked) small pasta (whole wheat is best)
Chopped fresh basil or parsley, for garnish

Instructions
1. In slow cooker, stir together garlic, bell pepper, crushed tomatoes, chicken, broth, onion, 1/3 cup cheese, basil, oregano and red pepper flakes. Cook on high 3 1/ 2 hours or on low 5-6 hours.

2. Transfer chicken breasts to cutting board and coarsely shred; return to slow cooker. Stir in pasta. Cook on high 30 minutes longer or until pasta is cooked al dente. If soup becomes too thick after pasta is cooked, stir in additional broth until desired consistency is reached, and warm through.

3. Serve garnished with lots of extra Parmesan cheese and chopped basil.