Rainbow Quinoa Summer Salad

August may be here, but it doesn't mean summer is over yet!! I recently reminded my private online health and fitness accountability group (and myself) about the superfood quinoa! If you take a little time to cook this during meal prep, you can use it throughout the week or even freeze it for later use.  However, if you are really short on time, you can find already cooked quinoa in most freezers at the grocery store; just check the ingredient label to make sure there aren't any preservatives in it.

I decided to make this refreshing, veggie and protein packed salad this week. The vegetables I used just happened to be what I had on hand; but you can sub what fresh vegetables you have to make it your own.

Here's the recipe:: Enjoy!

🌈Rainbow Quinoa Summer Salad

~1 cup dry quinoa-cooked per package directions

~1 orange pepper, finely chopped                                                    

~3 ears fresh corn 

~1 large tomato, diced

~1 medium cucumber, chopped

~1/2 cup red onion, chopped  

~1 T minced garlic  

~1 T fresh basil, finely diced                                       

~2 T. extra virgin olive oil

~Salt and pepper, to taste

Mix all ingredients and chill prior to serving.

Mason Jar Shepherd's Pie

Look no further for an on-the-go comfort meal! Try this take on Shepherd's Pie! This recipe has a few healthier "tweaks", such as using lean ground turkey instead of beef, and blending mashed cauliflower in with the mashed potatoes :) My kids didn't even notice!!

*Note: this recipe as prepared would make enough to fill 3 12 oz Mason Jars. Could also be placed in small (8x8) casserole dish. I personally tripled the recipe to have 6 Mason Jar portions PLUS a casserole. Hope you enjoy!

Ingredients

• 1 tsp. olive oil


• 12 oz. raw 93% lean ground turkey


• 1 medium onion, chopped


• 1 medium carrot, chopped


• 4 oz. sliced mushrooms


• 2 cloves garlic, finely chopped


• 1 tsp. fresh thyme, finely chopped


• 1 Tbsp. whole-wheat flour


• ½ cup low-sodium organic vegetable broth (or beef broth)


• ½ tsp. sea salt (or Himalayan salt), divided use


• ½ tsp. ground black pepper, divided use


• ½ cup frozen peas


• Hot water


• 12 oz. Yukon gold potatoes, peeled, cut into cubes


• ½ small head of cauliflower, cut into florets


• ¼ cup reduced-fat (2%) milk, warm


• 1 Tbsp. organic grass-fed butter

Instructions

Heat oil in large nonstick skillet over medium heat. Add turkey; cook, stirring frequently, for 4 to 5 minutes. Remove turkey from pan. Set aside. Add onion and carrot to same skillet; cook, over medium-high heat, stirring frequently, for 4 to 5 minutes, or until onion is translucent. Add mushrooms, garlic, and thyme; cook, stirring frequently, for 6 to 8 minutes, or until mushrooms are soft and most of the liquid has evaporated. Add turkey and flour; cook, stirring frequently, for 2 minutes. Add broth, ¼ tsp. salt, and ¼ tsp. pepper; bring to a boil, stirring frequently. Add peas; mix well. Evenly divide turkey mixture between 3 pint-size (16 oz.) Mason jars. Set aside.

Preheat oven to 350° F.

Boil water in steamer or large saucepan over high heat. Reduce heat to medium-high. Place potatoes in steamer basket; cook for 10 minutes. Add cauliflower; cook for 8 to 10 minutes, or until potatoes and cauliflower are tender. Remove from heat. Mash potatoes, cauliflower, milk, butter, remaining ¼ tsp. salt, and remaining ¼ tsp. pepper in a medium bowl with a potato masher until smooth. (Add additional milk if mixture is too dry.)

Evenly top meat mixture with potato mixture. Bake for 15 to 20 minutes, or until heated through.

Serve immediately or cover and refrigerate for up to 4 days.

Skyline Chili-Style Stuffed Spaghetti Squash

Chili Recipe:

~1 T olive oil

~ 1medium onion, finely diced

~ 1 lb lean ground turkey

~ 1 T chili powder

~ 1 tsp cumin

~ 1 tsp coriander

~ 1 tsp cinnamon

~ 1 tsp salt

~ 1 32 oz can pureed/crushed tomatoes

~ 1 can petite diced tomatoes

~ 2 cans of dark red kidney beans

~ 2 small spaghetti squash

Instructions:

Sauté onion in olive oil and set aside.  Brown turkey.  Combine the turkey, onion, and seasoning in a large pot.  add remaining ingredients.  Pierce squash with a knife four to five times and then put in the microwave for three minutes.  Turn over the squash and put back into the microwave another three minutes.  If the squash is finished you will be able to press your thumb into the outside of the squash.  If it is still hard put back into the microwave for a minute or two.  Cut squash length wise and allow the steam to escape.  Scoop out seeds and discard.  Use a fork to loosen the squash.  If the squash is still firm you can put it back into the microwave cut side down on a plate with a little water and microwave for another minute or two. (Oven option: Cut squash in half, scoop out seeds, drizzle with olive oil and bake @350 for 20-25 minutes).  Once you have loosened the squash with a fork lightly salt and then use a slotted spoon to add the chili mixture to the center of the squash.  Shred cheese on top and enjoy!

Zucchini Noodle Lasagna

Who LOVES lasagna?

Do I have a healthier version for ya!? That still tastes yummy!? Sure do! I'm just subbing out the noodles and meat for a lower carb, vegetarian version. OF COURSE cheese is still included :) This makes a HUGE dish that can be enjoyed for a Sunday dinner AND leftovers for your lunch. You can also make this up a few days ahead of time to be baked and enjoyed later in the week. I've included a few pictures of the layering process.

Zucchini Noodle Lasagna

4 Tbsp+2 tsp olive oil, divided use

10 cups peeled, 1/2 inch cubed eggplant (approx. 2 large eggplants)

1 tsp salt, divided use

1/2 tsp pepper

4 cups clean marinara sauce

4 large zucchini, ends removed, cut into 1/8 inch strips

4 cups part-skim ricotta cheese, divided use

1 1/2 cups part-skim mozzarella cheese

1 onion, diced

2 garlic cloves, minced

Preheat oven to 375. Grease bottom of 9"x13" casserole dish with 2 tsp olive oil (or spray). Set aside. Heat remaining olive oil in pan, sauté onion 1-2 min, add garlic, sauté another min. Add eggplant, season with 1/4 tsp salt and pepper, stirring frequently, until eggplant has begun to brown. Add marinara; cook stirring frequently 3-5 min, or until eggplant has begun to soften slightly. Remove from heat. Set aside. Place 8-10 zucchini slices , overlapping slightly, into bottom of casserole dish. Top evenly with 2 cups ricotta cheese, dash salt, and 3 cups eggplant mixture. Top with a second layer of zucchini slices (running crosswise, in opposite direction of first layer), then remaining 2 cups ricotta, remaining salt, and 3 cups eggplant mixture.  Add a 3rd layer of zucchini, sprinkle with mozzarella cheese. Bake for 30-40 minutes, turning once halfway through, or until lasagna is bubbling and mozzarella cheese is golden brown.  Allow to cool and set for 10-12 minutes. Enjoy!

(Note: this recipe was doubled for extra servings. Can be cut in half; switch to 8x8 casserole dish.)

ALTERNATIVE: If you would like this dish with meat, sub lean ground turkey for the eggplant.

Fixing Family Favorites

Dare I say fall is here? The leaves falling tells us it is :)  With that in mind, we start thinking about "fall" food recipes. That usually equals comfort food. Guess what? Comfort food does not have to equal carb and fat overload.

All it takes is a "healthier" twist on a family favorite recipe. AND here it is! Mac and cheese! Just add broccoli and chicken. Don't like broccoli? Sub another green vegetable!

You can even get the kids in on this one (because let's face it...what kid doesn't like mac n cheese?)

Macaroni and Cheese with Chicken and Broccoli

1 tbsp+1tsp unsalted organic butter

2 cloves garlic, finely chopped

2 tbsp whole wheat flour

1/2 tsp paprika

1  1/2 cups unsweetened almond milk (or low-fat milk)

1 1/4 cups freshly grated extra-sharp cheddar cheese (or cheese of choice-NOT processed)

4 cups whole-wheat elbow macaroni (or gluten-free)

3 cups chopped cooked chicken breast (skinless)

4 cups chopped steamed broccoli florets

1/2 tsp salt and pepper

Melt butter in saucepan over medium heat. Add garlic, cook stirring frequently for 1 minute. Add flour and paprika; cook, whisking constantly for 1 minute, or until light brown (avoid burning). Slowly whisk in milk; cook, whisking constantly for 1-2 minutes, or until mixture thickens and there are no lumps. Reduce heat to low. Add cheese; cook, whisking constantly, for 2-3 minutes, or until melted. Add macaroni, chicken, broccoli, salt and pepper; cook, stirring constantly for 1 minute or until heated through. Enjoy!

Strawberry Banana Oat Muffins

Oat Muffins...Summer edition :)

I decided to tweak my original  strawberry muffin recipe for this week! While I love seeing all the fresh fruit at the grocery store, as the season changes, strawberries don't look as appetizing. Guess what? You can buy freeze dried fruit~strawberries included! The local Kroger I shop at had a bag of strawberry and bananas mixed, so I thought it a perfect addition to my usual blender muffin recipe.

 The fam and I think they are pretty yummy.



I hope you'll try it in your meal prep this weekend.

Strawberry Banana Oat Muffins



Ingredients and Instructions:

1. Preheat Oven to 350 degrees. Lightly spray a 12 cup muffin tin with olive oil
cooking spray or line with paper liners, lightly spray them as well, set aside.

2. Blend Dry Ingredients and Set Aside in a bowl:
~2 Cups Whole Oats
~1 tsp baking soda
~1/2 tsp salt

3. Blend these ingredients and then mix into the above ingredients
~1 ripe banana
~2 eggs
~1T Honey
~Two individual containers of Fage Strawberry Greek Yogurt. Scoop in the side car
of strawberry fruit and the yogurt from both containers. You can also use plain Greek yogurt and use 1 tbsp. clean strawberry preserves.

4. Combine the wet and dry ingredients
5. Fold in 3/4 cup freeze dried strawberries and bananas, and spoon evenly into the 12 cup muffin pan.
6. Garnish each muffin with a small banana and strawberry slice. (optional)
7. Drizzle the top of each muffin with a tiny bit of honey.
8. Bake for 18 minutes, until the tops of the muffins set and a toothpick inserted in
the center comes out clean. Allow to cool.
9. Remove from the pan and enjoy or store in the fridge and enjoy throughout the
week. *Important to store in fridge as there is greek yogurt and no preservatives in
the ingredients.

Healthy Broccoli Cheese Soup

Healthy Broccoli & Cheese Soup

Hey there! It looks like summer is (finally) here; but there's been lots of rain in my area lately. That along with some leftover broccoli in the fridge inspired me to try this soup. It was delicious! Make this to pair with a salad or sandwich with lean protein. Heck, you could even add some diced chicken right into this soup for a protein boost.  And, save this recipe for when the weather turns chilly again!

Ingredients

~ 1 large bunch of broccoli

~ 1 medium onion, finely diced

~ 2T Olive Oil

~ ¼ cup of flour (or you can use arrowroot)

~ 32 oz container of low sodium Chicken Broth

~ ¼ tsp ground nutmeg

~ 1 cup extra sharp cheddar cheese, shredded

~ 1 tsp Worcestershire sauce

~ 1 cup of milk (I used 1%)

~ diced scallions for garnish

~ Salt & Pepper to taste (I added 1 tsp salt and ½ tsp ground pepper)

Directions

1. Separate the stems and the florets from the broccoli. Trim and discard the bottoms of the broccoli stems and peel the tough outer layers.  Finely chop the stems and set aside.  Coarsely Chop the florets and set aside in a separate bowl from the stems.


2. Add olive oil to a large soup pan over medium heat. Add the broccoli stems and onions, stirring, until softened 7-10 minutes. Add the flour and cook, stirring, until lightly toasted, about 2 minutes.  Stir in the broth and bring to a boil.  Reduce the heat to maintain a simmer and continue to cook, stirring occasionally, until thickened and the vegetables are tender, 12-15 minutes.


3. Meanwhile, combine the reserved florets and ½ cup water in a small saucepan. Bring to a boil, cover and continue to steam until the florets are bright green and crisp tender, about 5 minutes.  Add the entire contents of the pot with the florets to the soup.  Stir to combine.


4. Remove from heat. Add nutmeg, shredded cheddar cheese, Worcestershire, and milk.  Stir to combine.  Salt & Pepper to taste.


5. Garnish with scallions. Enjoy!

Sheet Pan Moroccan Chicken & Veggies

  

Sheet pan meals have become one of my favorite things. Have you guys tried them? They make a healthy dinner so much easier, and way less mess. This one has a great mix of spices (turmeric, coriander, ginger, and cinnamon), roasted veggies and chicken. You can serve with cooked brown rice, chopped cilantro and lemon wedges for garnish and make it extra delicious.

Here's the recipe. I hope you'll try it this week!

Ingredients

~1 tsp each turmeric, cumin, ground coriander, salt,

~1/2 tsp each cinnamon, ginger, cayenne, black pepper

~1 ½ lbs boneless, skinless chicken thighs or chicken breast

~4 Large carrots, cut into 1 inch round pieces

~1 Large onion, cut into chunks

~8 oz. baby bella mushrooms, quartered

~1 red, yellow, and orange pepper, cut into large chunks

~1 can (16 oz.) chickpeas, drained and rinsed

~4 T olive oil

Ingredients for Yogurt Sauce

~1 cup greek yogurt

~ ½ lemon, juiced

~ ½ cup diced cucumber

~ 2 garlic cloves, minced

Serve with

~cooked brown rice, chopped cilantro and lemon wedges for garnish

Instructions

~ Preheat oven to 450 degrees.  Mix all spices in a small bow; set aside.  Toss Chicken, carrots, onion, mushrooms, peppers, and chickpeas with olive oil.  Transfer to a couple foil lined sheet pans that have been sprayed with olive oil spray.  Sprinkle evenly with seasoning. Bake for 15 minutes

~Meanwhile in a medium bowl combine yogurt through garlic.  

~Once the timer dings and your dish has finished baking for 15 minutes, turn the oven to broil and finish the chicken and veggies with 10-15 minutes under the broiler.  Chicken should be cooked through (safe internal temp of 165 degrees).

~Serve over rice and drizzle with yogurt sauce.  Garnish with cilantro and lemon wedges. Enjoy immediately, refrigerate leftovers.  

Butternut Squash Soup

It's still winter... but on the bright side, it's still soup season! :) This soup is delicious, nutritious and easy to make. I hope you'll try it for your meal prep this weekend.

Ingredients

-2 Medium butternut squash, cut in half lengthwise, seeds removed

-1 T Olive Oil

-4 cloves of garlic

-32 oz Chicken or Vegetable broth

-1 tsp cinnamon

-½ tsp cumin

-½ tsp garlic powder

-½ tsp onion powder

-½ tsp salt

-pepper to taste


Instructions

1. Preheat Oven to 425 degrees


2. Lay squash skin side down on an oiled baking sheet


3. Lift up each squash and place one garlic clove into the seed pocket of each squash half.


4. Bake for 35-40 minutes, or until squash is soft, but not dried out.  Remove from the oven. Let squash rest until it is cool enough to handle.


5. Peel squash; discard skin.  


6. Place squash, ONE cup of broth, and one garlic clove into the blender and blend until smooth.  Pour into a large pot. Repeat this process until all of the squash broth, and garlic have been blended.


7. Mix spices in a separate bowl and then add to the pot.


8. Cover pot.  Cook on medium high heat for 5-8 minutes.  If soup is too thick you can add water.


9. Garnish with a dollop of greek yogurt  and a dash of cinnamon.

Lentil, Kale & Sweet Potato Stew

Hey everyone! I have a great warm stew recipe for you for these cold winter nights. It's full of plant-based protein from the lentils and lots of green leafy kale. Here's the recipe...I hope you'll try it for your meal prep this week!!

Ingredients

-1 tbsp olive oil
- 1 cup onion, diced
- 1 cup celery, diced
-1 cup carrots, diced
- 1 cup dry green lentils
-4 cups vegetables broth + more to thin if desired
- 1 tsp salt
- 1/2 tsp garlic powder
- 1/2 tsp cumin
-1/4 tsp coriander
- 1 large sweet potato, diced (about 1 1/2 cups)
- 4 cups kale, center rib removed and chopped finely
-2 tsp red wine vinegar
-Salt and pepper, to taste

Instructions

1. Heat olive oil in a heavy-bottomed pot over medium heat. Add onion, celery
and carrots and sauté until softened, about ten minutes.

2. Add lentils, broth, water, salt, garlic, cumin and coriander. Stir together and
bring to a boil. Once soup has reached a boil, reduce heat to low and simmer,
covered for 20 minutes.

3. Add chopped potatoes and simmer, covered for 15 more minutes or until
potatoes are fork tender.

4. Add kale and simmer, covered for 5 more minutes, or until kale is wilted.

5. Remove from heat and stir in red wine vinegar. Season to taste with salt and
pepper.

Broccoli Chicken Alfredo Casserole

Here’s a clean whole food ingredient for you: Alfredo! I only used 1/2 cup in the entire casserole and there are eight one cup servings per container.

Ingredients:

-1 head of broccoli

-3 cups cooked quinoa

-2 lb chicken

-one medium white onion, chopped

-1/2 cup shredded mozzarella

-1/2 cup Rama Alfredo

Instructions:

1. Roast one head of broccoli


2. Cook quinoa according to package directions


3. Grill and chunk two cups of chicken


4. Add half cup mozzarella and half cup of Rama Alfredo.


5. Enjoy!

Unstuffed Pepper Soup

Hi everyone!

Stuffed peppers are one of my favorite dinners to make. But when the weather gets cold, I just want to eat soup all the time! Who’s with me? So, this unstuffed pepper soup is the perfect cold weather food. Lean ground turkey, quinoa, fresh basil, and of course, peppers and onions makes into a super yummy, quick & easy meal.

Here’s the recipe. I hope you’ll try it for this week’s meal prep!

Ingredients

-1/2 cup uncooked quinoa or quick cooking brown rice

- 1 lb lean ground turkey

- 1T Olive Oil

- 2 large green peppers, chopped

-1 medium onion, finely diced

-3 cloves garlic, minced

-1 can (14.5 oz each) petite diced tomatoes

-1 28 oz large can of crushed tomatoes

-1 32oz container reduced sodium, chicken broth

-1T Italian Seasoning

- 1 tsp dried basil

- 1tsp salt (or to taste)

- ½ tsp fresh pepper (or to taste)

Instructions

~In a skillet cook lean ground turkey and separate into small pieces. Salt and

Pepper to taste and set aside.

~ Put olive oil in a large soup pot and allow to heat up. Add diced onion and

chopped peppers. Cook till softened. Add garlic and stir. Add remaining ingredients

including cooked lean ground turkey. Cook for 15-20 minutes until quinoa is fully

cooked. Enjoy!

Garlicky Shrimp Kebabs

Hey everyone!

I know you are going to love these Garlicy Shrimp Kebabs with peppers, onions, and mushrooms as much as Paul and I do. Shhh! The best part is it is SO simple.

Ingredients:

~2lb bag of JUMBO shrimp

~a red, orange, and yellow pepper, cut in bite-sized chunks

~a red onion, cut in bite-sized chunks

~8oz container of whole mushrooms cut in half

~a bottle of Garlic Expressions dressing (found usually near the fresh baked bread).

Prepare:

If you buy the shrimp raw you will need to thaw in cool water and then drop into a pot of boiling water for 5ish minutes until the shrimp turn pink. Peel the shrimp and skewer onto small wooden skewers. I put 8 jumbo shrimp per wooden skewer. Put the skewers in a shallow dish and drizzle the garlic expressions dressing over the shrimp to thoroughly coat. Grill the shrimp on the grill for a few minutes each side until seared. Wallha! Ready to eat!

For the Veggie side dish: Put all ingredients into a hot pan with a tablespoon of olive oil. Cook till crisp tender.  Drizzle a little of the garlic expressions dressing over the veggies and if you want a garlicy kick cut up a few of the garlic cloves from the bottom of the garlic expressions bottle (I used the skewer to retrieve the whole garlic cloves from the bottle). Cook until crisp tender. Serve as a side dish to the grilled shrimp kebab.

For dessert or for a mid day snack give these brownie chocolate chip oat muffins a try: http://www.trishzfitness.com/clean-eating-brownie-bite/

Grilled Chicken Caprese

Happy Friday everyone! Do you need a quick and easy weekend recipe? I have a great one for you! I love chicken caprese sandwiches, but this is a healthy evening option without the bread :)

Here's the recipe..I hope you'll try it! :)


Ingredients

-6 chicken breasts

-tomato slices

-mozzarella

-big handful of fresh basil

-marinara sauce

-mozzarella

1. Butterfly and grill chicken breast.


2. Stuff with thin sliced tomato and mozzarella and basil leaves to taste. I used a few large leaves per chicken breast.


3. Put a spoon of pasta sauce on top with a little grated mozzarella.


4. Bake in oven at 350 degrees till cheese is melted and sauce is warm.


5. Enjoy!

Grilled Teriyaki Chicken Rainbow Bowls.

Happy Wednesday, everyone! I have a great recipe for you all this week. We made this at our recent coach retreat and it was a hit. Some of the ladies even made it for their weekly meal prep... it was that good! And it's seriously easy to make, the hardest thing is chopping all the veggies. You could totally get your family involved in this meal, though: kiddos can chop veggies and my husband grills the meat. Here's the recipe... I hope you try it!

Ingredients:

-1/2 cup Low sodium Tamari

-1 tablespoon honey

-1 tablespoon minced ginger

-1 tablespoon rice vinegar

-1 tablespoon sesame oil

-2 teaspoons cornstarch or 1 teaspoon arrowroot powder

-1 teaspoon water

-2 lb boneless skinless chicken breasts

-1 cup long-grain white rice

-dash of salt

-2 tablespoons freshly chopped cilantro

-juice from 1 lime

-1 medium red bell pepper, chopped

-1/2 red onion, chopped

-1 tablespoon olive oil

-1 small zucchini, sliced

-4 slices pineapple

-salt and pepper

-sesame seeds, for garnish

Directions:

1. Create the sauce and marinate the chicken for 30 min in the refrigerator (use 3/4 of sauce)


2. Make cilantro-lime rice on the stovetop


3. Grill chicken, pineapple and veggie packets


4. Serve with sesame seeds and additional 1/4 of the teriyaki sauce

Cucumber & Tomato Salad

Hey everyone!! Happy weekend!!

I have a quick & easy recipe for you today. It's the perfect side dish for an end-of-summer party.

Here's the recipe:

 -1 tbsp apple cider vinegar or red wine vinegar

-1 tsp balsamic vinegar

-2 tsp fresh lemon juice

-1 tsp extra-virgin olive oil

-1/2 medium cucumber, halved, lengthwise,sliced

-1/2 cup cherry tomatoes, halved

-1 tbsp chopped red onion

-1 tbsp chopped fresh Italian parsley

-1 tbsp chopped fresh basil leaves

-1 dash Himalayan salt

1. Combine apple cider and balsamic vinegars, lemon juice, and oil in a small bowl; mix well. Set aside.


2. Combine cucumber, tomatoes, onion, parsley, basil, and salt in a large bowl; mix well.


3. Drizzle dressing over cucumber mixture; toss gently to blend.

That's it! I told you it was easy :) Have a great weekend everyone!

Stuffed Sweet Potatoes

Hey everyone! Happy Wednesday! I have a great lunch recipe for you today... hope you try it in your weekly meal prep :)

Ingredients

~3 large sweet potatoes

~1lb lean ground turkey

~1 small onion, diced

~1T olive oil

~1 red pepper, diced

~3T of Homemade Taco Seasoning

~5 ounces fresh spinach, diced

~1 tomato, diced

~1/2 cup shredded cheese

Directions

~Bake Sweet Potatoes at 400 degrees.  Time will depend on size.  I baked my three medium to large sweet potatoes for 50 minutes. Allow to cool.  Split in half.  Scoop out middle of sweet potato.  Set aside the scooped out sweet potatoes.

~Brown a pound of lean ground turkey.  Saute diced onions and peppers.  Combine the cooked lean ground turkey, peppers, and onions together with the taco seasoning.  Add entire package of fresh spinach and diced tomatoes.  Stir to combine.  Put a lid on the pot and allow to cook on medium heat.  DRAIN off liquid.

~Add scooped out sweet potatoes and cheese.  Stir to combine.

~Add 1/2 cup of the stuffing into the scooped out sweet potatoes.

*Optional:  add shredded cheese to the top

ENJOY!

**Homemade Taco Seasoning

~1/2 cup chili powder

~1/4 cup cumin

~4 tsp paprika

~4 tsp Salt

~2tsp Garlic Powder

~2tsp Onion Powder

~2tsp Oregano

Hotel Breakfast Meal Prep

Is it tough to eat healthy while traveling? I totally understand how it is! It is totally possible to make healthy choices while eating out and still treat yourself.

But the good thing is that YOU ⭐ can⭐ control how you start your day! Having consistent breakfasts really helps me to feel fueled and stay full until lunch. This is my favorite breakfast to pack when I'm staying in hotels. It's seriously SO easy to make.

Here's the recipe.

Put the following in a snack sized zip lock bag:

-1/2 cup oats,

-1/4 cup freeze dried berries (I like blueberries the most)

-1 tsp chia seeds (don't skip this step).

1, When you are in your hotel room use the provided paper cup and pour water into the coffee pot.

1. Allow the water to heat up and pour into your paper cup.


2. Open baggie and put contents into paper cup.


3. You can then add in extra sweetener if you like.  You can pack a honey bear or packets of Sweet Leaf Stevia or agave syrup packets.

5. Stir.  Allow to sit for a minute so that the chia seeds help to thicken the oatmeal and the freeze dried berries start to swell and soften..... enjoy!

The Best Roasted Veggies Ever

Hey everyone! As I was planning my meal prep this weekend, I really needed something quick and easy. It's too beautiful outside to spend all your time over a hot stove. 

A lot of you have heard of the "undiet" that I'm following and the main component of it is LOTS & LOTS of veggies.  Roasting veggies is so very easy and they make them taste like CANDY :) 復復復 Who knew?

Check out my how-to below:

1. Preheat the oven to 400°.


2. Prep two cookie sheets with aluminum foil. I spray the aluminum foil covered cookie sheets with olive oil spray.


3.  Wash and cut your veggies to the size you prefer and arranged on your cookie sheet. Do not crowd the veggies. Give them room to breathe.  Spray the veggies lightly with olive oil spray lightly salt and pepper the veggies. You could also put your favorite low salt or no salt seasoning on the veggies.


4. Set your timer for 6 minutes and pop the veggies in the oven.


5. When the timer goes off, flip the veggies over and pop back in the oven for another five or six minutes. Some veggies will require less time such as kale chips. Some foods that you roast will require more time such as baby potatoes. The key is to monitor closely and check frequently So that they cook but don’t burn.


6. Happily enjoy!!!