Tag: side recipe

Asparagus Fries

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The asparagus fries are easy to make and something fun for my daughter to help make with me.

  • Line baking sheet with non-stick pan lining paper or spray with olive oil. This makes for easy clean-up.
  • Dip asparagus in whole wheat flour, egg (*2 eggs beaten), and then panko bread crumbs/Parmesan cheese mixture (*add 1/4 cup fresh Parmesan cheese along with salt and pepper to the 1 cup of panko bread crumbs).
  • Bake in oven at 425 degrees Fahrenheit for 10-12 minutes.

I enjoy dipping the asparagus fries in marinara sauce or honey mustard.

Asparagus Fries

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

Buffalo Cauliflower Bites

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I wanted to put an end to buying cauliflower and then doing nothing with it. Here is a recipe where you will not be able to stop popping the cauliflower bites in your mouth when they come out of the oven!

Buffalo Cauliflower Bites

INGREDIENTS YOU NEED:

  • 1 head of cauliflower, cut into bite sized florets
  • 1-2 tsp of olive oil
  • 1/4 tsp of sea salt
  • Dash of pepper
  • 2-3 cloves of garlic, minced
  • 1/3 to 2/3 cup of Red Hot

WHAT TO DO:

  1. Preheat oven to 350 degrees Fahrenheit. Line baking sheet with non-stick pan lining paper. This makes for easy clean-up.
  2. Combine all ingredients in a large bowl or ziplock freezer bag; shake until cauliflower is well coated.
  3. Place cauliflower on baking sheet. Bake in the oven for approximately 30-40 minutes until done. *An option can be to bake at 450 degrees Fahrenheit for 20-35 minutes. I prefer a slower baking time so that I can multi-task while the food bakes in the oven.
  4. Enjoy!

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

21 day fix portion for the buffalo cauliflower bites is 2 green containers. The color coded containers are available for purchase in my fitness shop.

Roasted Red Potatoes and Asparagus

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I wanted a recipe that I could bake asparagus and red potatoes together. Asparagus typically bakes in approximately 10-15 minutes; depending on the temperature. Time is limited and I wanted to make efficient use of time. I decided to use a lower temperature so that I could bake both the asparagus and red potatoes together. I made enough asparagus for more than one meal. Tip: Asparagus tastes delicious warm or cold; making for a great cold on the go snack! 

INGREDIENTS YOU NEED:

  • Asparagus
  • Red Potatoes, cubed
  • Olive Oil
  • Grated Parmesan cheese
  • Garlic, minced
  • Oregano
  • Parsley
  • Sea Salt

WHAT TO DO:

  1. Preheat oven to 350 degrees Fahrenheit. Line baking sheet with non-stick pan lining paper. This makes for easy clean-up.
  2. Place asparagus and red potatoes on baking sheet. Drizzle with olive oil and toss.
  3. Sprinkle asparagus and red potatoes with sea salt and garlic; toss.
  4. Add grated Parmesan cheese over asparagus. 21 day fix portion for cheese is 1/3 cup; blue container.IMG_8341[1]
  5. Add oregano and parsley over red potatoes.
  6. Bake in the oven for approximately 35 – 45 minutes until red potatoes are done. The asparagus can be covered the last 15 minutes or so with aluminum foil as the asparagus will be done before the red potatoes.

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

The color coded containers are available for purchase in my fitness shop. Below is an example of how I portion out my food per the 21 Day Fix nutrition guide. I paired the veggies with a pork loin cooked in the crockpot while I was at work.

*Pictures within this post were taken by M. Brown of LLHealthyFit.

 

 

Southwestern Quinoa Salad

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quinoa, side dish

INGREDIENTS YOU NEED:

  • 15-ounce can black beans (*rinsed very well and drained)
  • 1 cup cooked quinoa (*cook according to package directions)
  • 1 cup fresh or frozen corn
  • 1 small red bell pepper, chopped
  • 1 cup chopped fresh mango (*approximately 1 mango)
  • 1/4 cup finely chopped red onion
  • 1/2 cup chopped fresh cilantro
  • 1 small jalapeño pepper, seeded and finely diced (*optional)
  • juice from 1 medium lemon
  • 1 1/2 TBSP extra virgin olive oil
  • 2 garlic cloves, minced
  • 1 tsp ground cumin

WHAT TO DO:

  1. First you will want to cook the quinoa. (I typically cook the quinoa, in advance, during my weekly meal prep. I cook enough quinoa to make this recipe as well as any other recipe for the week that will use quinoa.) While the quinoa is cooking, rinse the black beans, cook the frozen corn, chop the red and jalapeño peppers, chop the mango and cilantro, and dice the onion.
  2. Add all items together in a large mixing bowl– the black beans, quinoa, corn, bell pepper, mango, onion, cilantro, and jalapeño. You want to make sure the quinoa is cool BEFORE adding the ingredients.
  3. Next, mix the lemon juice, olive oil, garlic, and cumin a small bowl and drizzle it over the mixture. You will want to stir well.
  4. Refrigerate until ready to serve.

(NOTE: This is best when mixed the night before so the flavors have the time to marinate! Also, I added 1 1/2 avocado to step 3 above. It made the dressing creamy.)

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

 

22 Minute Hard Corps – Week 2

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Week 2 of 22 Minute Hard Corps is almost complete! There were new moves added in the Resistance 2 and Cardio 2 workouts that added an additional challenge for this mama. I always recommend to modify when necessary. It is more important to do a move the correct way rather than to try and keep up with the number of reps being performed in the workout program. One thing for sure is if you keep at it…you will succeed!

22 Minute Hard Corps - Cardio 2

Workout:

Resistance 2 included: burpees, jump squats, chin-up L crunches, punch pulls, and corkscrew lifts. The Cardio 2 workouts included: mountain climbers, straight leg sprints, gorilla crawls, jimmie jumps, water bug, and burpees. I really do enjoy that the 22 minutes is fast paced and keeps my body moving. My blood pumping is an instant mood booster! Again, I feel the workouts are totally doable.

My workout schedule for week 2 looks something like this:

22 Minute Hard Corps - Week 2 Schedule

Week 2 Meal Plan:

When I make a meal plan for the week, I like to include dinner options that my husband and daughter will eat with me. There is no need to make separate meals from your family! I’m here to help if you find that meal planning is not going as easy as you thought. Keep your meal plan simple and easy with recipes that you know and then slowly add new recipes!

22 Minute Hard Corps - Week 2 Meal Plan

Check out the Balsamic Brussels Sprouts side option! The green portion container equivalent is 1 cup chopped or 5 medium Brussels Sprouts equals 1 green ration.

Balsamic Brussels

If you would like to join my Spring Training Bootcamp there is still time. Enrollment is open until March 20th. Just think that 8 weeks from now we are in SPRING weather and SUMMER is a month away! You truly do have 22 minutes to devote to yourself. You always find time for the things you want the most…why not make your health and wellness a priority?!

If you do not currently work with a Coach, please make sure to make me your FREE coach here.

Applesauce – Apples from an Orchard

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applesauce, apples picked from an orchard, homemade applesauce

Your mission (if you have not already had a chance) is to go to an apple orchard and pick your own apples with your loved ones! Every September, my family visits Simmons Farm with a lovely couple and we enjoy the gorgeous fall weather.

So what to do with all the apples you pick?! Try some homemade applesauce! Think about how fresh the applesauce is compared to buying at the convenience store and you don’t have to add any extra ingredients to keep the applesauce fresh. It is a great activity to involve your kids too. My little one enjoys helping by turning the handle to peel/spiral the apples. She then helps to place the apples in a pot (cover with a lid). The apples simmer on low until soft enough to mash. There is no need to add water in the pot while the apples simmer. Add cinnamon based on how much you desire and ENJOY!

What is your favorite apple that you use to make applesauce?

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Honey Crisp Apple, apple orchard