Blog Posts

Garlic Roasted broccoli

11/16/2018

ROASTED AND BLACKENED GARLIC AND LEMON BROCCOLI

INGREDIENTS:

1 head broccoli, cut into small florets
1 tbsp olive oil
Juice of 1 lemon
2-3 cloves of garlic, minced
½ tbsp salt
Freshly ground black pepper

INSTRUCTIONS:

Preheat the oven to 450 degrees, and line a baking sheet with aluminum foil.
Chop the broccoli into small florets, discarding the stems.
In a large bowl, toss the broccoli with the remaining ingredients, coating evenly.
Spread broccoli in one layer on the baking sheet, making sure there is some space in-between the florets.
Roast the broccoli for 20 minutes, until the edges get black and the broccoli is fork tender.

ENJOY!

Simple Healthy Garlic Roasted Potatoes

11/16/2018

Serves: servings 4
INGREDIENTS:
4 russet potatoes or 8 yukon gold potatoes, peeled and diced into ½" cubes
2 tbsp olive oil
2 tsp salt
1 tsp black pepper
2 tsp dried thyme
2 tsp garlic powder
1/2 cup grated parmesan cheese

Preheat oven to 400 degrees.
Line a baking sheet with aluminum foil
Toss all ingredients in a large bowl to coat potatoes evenly, and spread out the potatoes in an even layer on the baking sheet. Bake the potatoes for 45 minutes until crispy and cooked through.
ENJOY!

Simple Crockpot Chicken Noodle Soup

10/27/2018

INGREDIENTS:

1 1/2 pounds boneless, skinless chicken breasts
salt and pepper, to taste
8 cups chicken broth
4 cloves garlic, minced
1 onion, diced
3 carrots, peeled and diced
3 stalks celery, diced
1/2 teaspoon dried thyme
1/2 teaspoon dried rosemary
2 bay leaves
8 ounces spaghetti, broken into thirds
Juice of 1 lemon
DIRECTIONS

Season chicken with salt and pepper, to taste. Place chicken into a 6-qt slow cooker.
Stir in chicken stock, garlic, onion, carrots, celery, thyme, rosemary and bay leaves; season with salt and pepper, to taste. Cover and cook on low heat for 6-8 hours.
Remove chicken from the slow cooker and shred
Stir in pasta and chicken into the slow cooker. Cover and cook on low heat for an additional 30-40 minutes, or until pasta is tender.
Stir in lemon juice

ENJOY!

Healthy Pumpkin Pie Breakfast Smoothie

10/20/2018

Ingredients:

1/4 cup pumpkin, canned (not pie filling)
1/2 banana
1/4 cup rolled oats
1/2 tsp. pumpkin spice seasoning
1 tsp. maple syrup
1/2 cup greek yogurt plain
3/4 cup low fat milk, coconut milk or almond milk

Instructions:

Place all ingredients in a blender and blend until smooth.

ENJOY!

Butternut Squash soup recipe

10/3/2018

Butternut Squash Soup Recipe
Ingredients:

1 large butternut squash (peeled and cut into chunks)
6 thin carrots
1 small yellow onion (diced)
1/2 tsp. cumin
1 Tbsp. butter or olive oil
32 oz container of vegetable broth
2 cups water (if needed)

Instructions:
1. Melt the butter or use oil on low heat in a saucepan. Add in the onion and cumin. Cook for about 5 minutes until onion is translucent.
2. Add in butternut squash, carrots, and vegetable broth.
3. Bring to a boil and then simmer on low heat with lid on top for about 30 minutes until vegetables are fully cooked.
4. Blend together soup with a hand blender. If the soup needs more liquid add more water to the mixture. Season with salt and pepper according to taste.

ENJOY!

Peanut Butter Energy Bites

9/20/2018

PEANUT BUTTER ENERGY BITES

A healthy protein packed breakfast or snack!

INGREDIENTS:

⅔ cup peanut butter or almond butter
½ cup cacao nibs or mini dark chocolate chips
1 cup old fashioned oats
½ cup ground flax seeds
3 tablespoons honey

INSTRUCTIONS:
*Combine all ingredients in a medium bowl.
*Stir to combine. Place in the refrigerator for 15 minutes to chill so they are easier to roll into bites.
*Roll into bites and store in the fridge the bites will last for up to a week.
ENJOY!

Veggie Quesadilla

7/7/2018

1/2 cup chopped red bell pepper
1/2 cup chopped zucchini
1/2 cup chopped yellow squash
1/4 cup chopped onion
1/2 cup chopped mushrooms

1 tablespoon olive oil
6 whole wheat or flour tortillas
1 cup shredded Cheddar cheese or Vegan cheese

1. In a large nonstick pan, cook red pepper, zucchini, yellow squash, onion, and mushrooms in olive oil over medium heat until tender. Remove vegetables from pan.
2. Coat the same pan with cooking spray, and place one tortilla in pan. Sprinkle cheese evenly over tortilla, and layer with the vegetable mixture. Cook until golden on both sides, for approximately 2 to 3 minutes per side. Remove quesadilla from pan, and repeat with remaining ingredients. Cut each quesadilla into triangles with a pizza cutter. Serve hot.
Enjoy!

Cilantro Grilled Shrimp Veggie Kabobs

6/14/2018

Grilled Shrimp and Veggie Kabobs with Cilantro Sauce
Ingredients:
1 pound of shrimp
2 Red Pepper
2 Zucchini
2 Yellow Squash
Cilantro Dressing (Trader Joes)
Salt and pepper to taste
Instructions:
Marinate Shrimp and Veggies in Cilantro Dressing for 10 Minutes
Preheat the grill to medium heat. Put the shrimp and veggies on skewers and place on the grill. Grill on each side for about three minutes or until no longer pink.

Chicken Quesadilia

5/22/2018

Ingredients:
2-3 boneless skinless chicken breasts
1 Jar of Salsa
1 avocado
1 cup shredded Mexican style cheese
large flour or whole grain tortillas
Directions:

Add chicken and favorite jar of salsa to slow cooker. Cover and cook on high for 4 hours or on low 6-8 hours.
Remove lid from slow cooker, use a fork and knife to shred chicken breasts.
Pre-heat a large greased pan or non-stick skillet over medium heat. Sprinkle tortilla with shredded cheese and spread with mashed avocado. Spread chicken mixture evenly on top of cheese. Cook the quesadilla over medium heat for about 2 minutes on each side or until cheese is melted.
Use a sharp knife or pizza cutter to slice quesadillas into triangles.

Enjoy!

Black Bean Sweet Potato QUESADILLAs

5/15/2018

Ingredients:

2 small sweet potatoes
1 tablespoon chili powder
1 tablespoon cinnamon
1 teaspoon cumin
1 teaspoon smoked paprika
1/2 teaspoon salt
1/2 teaspoon ground chipotle chili pepper
2 teaspoons extra virgin olive oil
1 medium yellow onion, diced
1 large red bell pepper, cored and diced
2 cloves minced garlic
1 (15-ounce) black beans, rinsed and drained
6 medium-sized 100% whole wheat flour tortillas
1 cup shredded cheddar cheese
Optional toppings avocado, salsa, chopped fresh cilantro

Directions:

Cut potatoes into cubes. Place in a large saucepan, cover with water, then bring to a boil. Continue boiling until the potato chunks are fork tender, about 10 minutes. Remove pot from heat, drain the potatoes, then return the potatoes to the pot and mash. Stir in the chili powder, cinnamon, cumin, smoked paprika, salt, and chipotle chili pepper
Heat olive oil in a large skillet. Add the onions and peppers and sauté until beginning to soften, about 3 minutes. Add the garlic Continue to sauté until onions are translucent. Stir the sautéed vegetables into sweet potato mix. Stir in black beans.
Heat a large skillet over medium heat, then lightly coat with cooking spray. Place a single tortilla in skillet, then spoon a heaping 1/2 cup of filling onto half of the tortilla and sprinkle cheese cook until the tortilla is lightly crispy.

Enjoy!

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