Tag: Clean Eating

Spicy Rice Bowl – Pick Your Meat

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Spicey Turkey Rice Bowl

Not sure what to do with the left over chicken or turkey? Here is something simple to make on those busy nights and it could double as lunch the next day! My family loved this idea. By the way, is the correct spelling spicy or spicey?

INGREDIENTS YOU NEED:

  • Broccoli
  • Cooked brown rice
  • Turkey or shredded chicken
  • 1 TBSP of Hot Sauce; Red Hot (*For a child who might not like hot sauce; you can set some meat aside for them and use Red Hot on the rest.)

WHAT YOU NEED TO DO:

1. Make the brown rice according to directions. The 10 minute brown rice is an option or you might have brown rice already made during your meal prep that you could use for this recipe.

2. Cook your frozen broccoli or steam fresh broccoli.

3. Place the meat into a pan and add the hot sauce; heat until warm.

4. Mix all ingredients together and serve. You can even serve separately if your child does not like everything mixed together.

5. Enjoy!

Each serving would equate to one green (broccoli), 1 yellow (rice), and 1 red (chicken or turkey). The hot sauce adds some additional salt, but otherwise would be a “free food” so I usually count this as 1 teaspoon and my orange. You could also top with some avocados (1 blue).

The color coded containers are available for purchase in my fitness shop.

For more tips, support, recipes, meal planning, and other health and wellness assistance, please apply here by completing my get support form!

Kung Pao Chickpeas

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Kung Pao Chickpeas

This is a great option for a vegetarian meal or even add chicken or broccoli.

INGREDIENTS YOU NEED:

Marinade:

  • 2 tablespoons reduced-sodium soy sauce
  • 2 tablespoons rice wine vinegar
  • 1 lime, juiced and zested
  • 1 tablespoon honey
  • 1 tablespoon cornstarch

Other:

  • 1 (14.5 ounce) can chickpeas, drained and rinsed
  • 2-3 garlic cloves, minced
  • 1 (1 inch) knob fresh ginger, grated
  • 1/2 teaspoon chili flakes or crushed red pepper
  • 1-2 tablespoon organic coconut oil, melted

Garnish:

  • 1 small bunch green onions, thinly sliced
  • Cashews

WHAT YOU NEED TO DO:

1. In a bowl, combine all the ingredients for the marinade. Add the chickpeas to the marinade, and stir well to coat.

2. Cover the chickpeas and allow them to marinate for at least 30 minutes.

3. In a large pan over medium heat, add the coconut oil 1-2 tablespoons, the marinated chickpeas, and the remaining ingredients for the chickpeas.

4. Sauté for about 6 to 8 minutes, until the chickpeas begin to caramelize and brown slightly.

5. Remove from the heat and allow the chickpeas to cool slightly.

6. Serve the warm chickpeas over steamed brown rice, and garnish with cashews and green onions.

7. Enjoy!

For more tips, support, recipes, meal planning, and other health and wellness assistance, please apply here by completing my get support form!

Grilled Salmon Salad

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Grilled Salmon Salad

My family absolutely loves this dinner option. The marinade is what makes this salmon delicious!

The grilled salmon was a hit that my husband and daughter both enjoyed. My daughter’s plate had salmon, watermelon, broccoli, orange peppers, and yellow cherry tomatoes. My husband and I made a salad using spinach from a local farm.

INGREDIENTS FOR THE MARINADE:

  • 1/3 cup soy sauce
  • 1/3 cup brown sugar
  • 1/3 cup water
  • 1/4 cup vegetable oil

WHAT TO DO:

1. Season salmon fillets with lemon juice (squeeze fresh lemon over fillets, sprinkle pepper, garlic powder, and salt (optional).

2. In a small bowl, stir together soy sauce, brown sugar, water, and vegetable oil until sugar is dissolved. Place fish in a large resealable plastic bag (or small glass baking dish with lid is what I use) with the soy sauce mixture and cover.

3. Refrigerate for at least 2 hours. (*I typically will prep the night before or in the morning before I leave for work.)

4. Preheat grill for medium heat (*Remember to clean grill off with wire brush once heated!)

5. Place salmon on the preheated grill and cook salmon for 6 to 8 minutes per side, or until the fish flakes easily with a fork.

6. You can combine salmon with your favorite vegetable or make as a salad.

Enjoy!

For more tips, support, recipes, meal planning, and other health and wellness assistance, please apply here by completing my get support form!

Garlic Chicken with Spinach over Whole Wheat Pasta

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dinner recipe, garlic chicken, spinachWHAT YOU NEED:

-6 garlic cloves, minced-1/4 teaspoon red pepper flakes (*This doesn’t add spiciness – just the right amount of flavor)

-6 tablespoons olive oil

-2-3 boneless, skinless chicken breasts (about 1 pound) (*Exclude chicken for a vegetarian meal option)

-Salt and pepper to taste

-1 pound penne pasta (*I used angel hair whole wheat pasta.)

-1 (5-ounce) bag baby spinach (*You can always use half a bag if you do not normally eat spinach; I easily adjusted to liking it and so did my daughter!)

-1/2 cup chopped fresh basil or 1 tablespoon dried

-6 tablespoons juice from 2 lemons

-1 cup grated parmesan cheese (*optional or use a half cup)

WHAT TO DO:
1. Bring 4 quarts of water to a boil in a large pot. Meanwhile, combine garlic, pepper flakes, and oil in a small microwave-safe bowl and microwave until garlic is golden and fragrant; about 1 minute.

2. Cut chicken into bite-size pieces or however you would like. I often prefer to boil the chicken and shred it in advance for the recipes that I will make during the week that require chicken.  Season with salt and pepper. Transfer 1 tablespoon of the garlic/red pepper oil to a large skillet and heat over medium heat until oil is rippling. Add chicken and cook until well browned and cooked through. Transfer to a plate and tent with foil.

3. Cook pasta accordingly and then drain pasta and return to the pot. Stir in chicken, spinach, basil, lemon juice, Parmesan, and remaining garlic mixture, adding reserved water as needed. Season with salt and pepper.

For more tips, support, recipes, meal planning, and other health and wellness assistance, please apply here by completing my get support form!

What is a Genetically Modified Organism (GMO)?

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Have you ever noticed the seal in my picture below on the food you buy?

Non-GMO, GMO

Why Non-GMO? Are GMOs even good for your body? As a consumer or parent…why should I care?

A GMO is a genetically modified organism. The genetic material has been ARTIFICIALLY manipulated in a laboratory through genetic engineering. This relatively new science creates unstable combinations of plant, animal, bacteria and viral genes that DO NOT occur in nature or through traditional crossbreeding methods.

For consumers, it can be difficult to stay up-to-date on food ingredients that are at-risk of being genetically modified, as the list of at-risk agricultural ingredients is frequently changing. The Non-GMO Project works diligently to maintain an accurate list of risk ingredients.

Agricultural products are segmented into two groups: (1) those that are HIGH-RISK of being GMO because they are currently in commercial production, and (2) those that have a MONITORED RISK because suspected or known incidents of contamination have occurred and/or the crops have genetically modified relatives in commercial production with which cross-pollination (and consequently contamination) is possible.

HIGH RISK:

  • Alfalfa
  • Canola
  • Corn (*I rarely eat corn because of this! Ask your farmer if they use non-GMO seeds for corn!)
  • Cotton
  • Papaya
  • Soy
  • Sugar Beets
  • Zucchini and Yellow Summer Squash

The sad truth is many of the foods that are most popular with children contain GMOs. Cereals, snack bars, snack boxes, cookies, processed lunch meats, and crackers all contain large amounts of high risk food ingredients. In North America, over 80% of our food contains GMOs. If you are not buying foods that are Non-GMO Project Verified, most likely GMOs are likely present at breakfast, lunch, and dinner unless you are actively trying to eat healthier, cleaner options.

When my daughter was born, I refused to feed her Cheerios! The yellow box is now supposed to NOT have GMOs in it! I do not have them in my house. I also try to avoid high fructose corn syrup; among other ingredients. Do you eat fruit that is packaged in high fructose corn syrup?

With anything it is important to slowly incorporate changes and take one step at a time. I want to create awareness for you with my post.

Typically, the food at eye level in the grocery store and on sale have GMOs in them. Big money backs GMOs like Pepsi, General Mills and more. Take action to make better choices for your family and you.

Note: An added bonus for me is that the bag of peppers in my picture above was $3.99 (total cost) at McGinnis Sisters! That is one whole pepper a day for me as snack 1; 6 days 67 cents per pepper!

http://www.nongmoproject.org/learn-…/understanding-our-seal/

For more tips, support, recipes, meal planning, and other health and wellness assistance, please apply here by completing my get support form!

Chicken Quesadillas – Made Your Way

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Chicken recipe, Chicken Quesadilla, Chicken lunch recipe, Chicken dinner recipe, 21 Day Fix, 21 Day Fix Extreme, The Master's Hammer and Chisel

Here is a lunch or dinner option for the entire family. I like this option because you can add few ingredients to a quesadilla for picky eaters (chicken and a little cheese), to sneaking in a few veggies for your kiddos, to an array of veggies added. I often will make these near the end of the week so that I can use up excess ingredients that would go perfect in the quesadilla. Also, instead of a whole wheat soft taco, you can use the same ingredients and place over sautéed spinach.

WHAT YOU NEED:
– Cooked chicken, shredded
– Mushrooms, chopped
– Peppers, chopped (*use whatever you have available)
– Spinach, sautéed (*easier to sneak in the added nutrition for the kids)
– Cherry Tomatoes, sliced
– Whole wheat soft taco

I sautéed the spinach first then proceeded to place a soft taco in the frying pan; layer half of the taco with your ingredients. After a couple minutes or until the ingredients are heated to your liking then fold over the soft taco and you are ready to serve with a side of veggies and a little fruit.

My daughter loves these and it is easy for her to help me make!

For more tips, support, recipes, meal planning, and other health and wellness assistance, please apply here by completing my get support form!

The Value in Meal Planning

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Meal planning is an important piece of the puzzle! If you choose not to attempt meal planning, you may find yourself leaning on excuse after excuse and that will not get you anywhere. I try to meal plan for the entire week and that includes weekends. Here are some reasons that I choose to meal plan:

1. Nutrition – I am able to eat balanced and healthy throughout the day. I use the concepts from the 21 Day Fix nutrition guide. It provides for a solid foundation for eating balanced as well as portion control. You will notice that my meal plans incorporate the count of each color coded container based on my calorie range. There is no such thing as counting calories or points; think healthy and simple!

  • Red: Protein
  • Green: Veggies
  • Purple: Fruit
  • Yellow: Carbs
  • Blue: Healthy Fats (avocado) and Cheeses
  • Orange: Nuts and Dressings

2. Money – I end up saving money by not buying all of the boxed processed foods. It will depend on your budget whether you choose to buy organic or not. Regardless, you will be eating healthier. There is less food wasted as a result of planning my meals.

3. Efficiency – I know exactly what I need when I go to the grocery store ahead of the time and this eliminates the need to go back to the store during the week. I focus on buying only the ingredients required to make each recipe since many of the ingredients you may already have in the pantry.

4. Simplicity – My dinners do incorporate more variety for my family; however, you will notice that breakfast, snack 1, and snack 2 may be consistent from day to day each week, but this is something that is easy for me as it relates to shopping and prepping. Each meal plan will vary depending on if you are only feeding yourself or if you are using the meal plan to feed your entire family. It will also depend on whether your kids are in school or not, etc. This is where we can spend more time and talk, individually, to further help you meal plan!

5. More Time for Family – I find that overall, I am less stressed during the week as I know exactly what there is to eat when I meal plan. Less time is spent cooking dinner and more time is spent together as a family; we have time to talk about our day or catch up on what happened in our daughter’s life.

Be prepared and you will be successful!

Tips:

  • Plan a crockpot meal on your busy day(s)
  • Chicken can be boiled and shredded on Sunday; then use for your recipes during the week
  • Allow for one cheat meal each week
  • Mashed up avocado in place of mayonnaise on burgers
  • Pay close attention to ingredients; especially High Fructose Corn Syrup
  • Eat frequently throughout the day (Breakfast, AM Snack, Lunch, PM Snack, Dinner)
  • If you are going on a road trip then pack a cooler with smarter food choices. Apples and almonds are a great on the go snack.
  • Drinking your shakeology before an event or running errands will help you avoid temptations!
  • Start meal planning by using recipes that you know that you enjoy and then each week browse Pinterest or my website to add a few new recipes. Keep the recipes that you enjoy in a binder or saved to your computer.
  • If you get in to a rut then always try to think simple. Perhaps steak and broccoli for dinner. If you did not eat all of your carbohydrates for the day then add some brown rice and make a stir fry!

For more tips, support, recipes, meal planning, and other health and wellness assistance, please apply here by completing my get support form!