Chopped Salad with Grilled Chicken and Mango Dressing

As we start our trek back from vacation (we've been gone since June 26th!), my body is craving routine and fruits and veggies. Last year when we got back, by Nate's request, we had a salad week. I'm excited to add this one to our rotation for Salad week this year! It's loaded with chopped veggies, has a killer, homemade, mango dressing and is topped with grilled chicken breast....YUM! There are a few steps included in this recipe, but once it's all tossed together it's totally worth it. Let's do this!

Chopped Salad with Grilled Chicken and Mango Dressing, Serves 2

Dressing Ingredients

• 1 cup ripe mango, chopped 
• 1/2 cup cilantro leaves (packed if you would like more cilantro flavor) 
• 1 tsp red chili pepper paste 
• 3 cloves of garlic, chopped 
• 2 tbsp red wine vinegar 
• 3/4 tsp sea salt 
• 1/3 cup Extra Virgin Olive Oil 

Salad Ingredients

• 6 cups spring mix, divided 
• 2 boneless, skinless chicken breasts
• 2 mini cucumbers, diced 
• 1 bell pepper, sliced thinly, divided 
• 1 mini avocado, diced 
• 1/2 cup cilantro, chopped 
• 1/2 cup mango dressing, divided 
• 20 plantain chips, crushed and divided

Instructions (Dressing)

• Place mango, cilantro, chili pepper paste, garlic, red wine vinegar, and salt to your blender 
• Blend on low until combined 
• Slowly add the olive oil until dressing thickens to desired consistency

Instructions (Salad)

• Marinate the chicken in 1/2 cup of mango dressing for 30 minutes to overnight (the longer you marinate, the stronger the flavor) 
• Grill the chicken to an internal temperature of 165°, let chicken rest for 5 minutes
• Divide spring mix, 3 cups each, on serving plates 
• Add 1 chopped cucumber, 1/2 sliced bell pepper, 1/2 diced avocado, 1/4 cup of chopped cilantro to each plate. 
• Thinly slice chicken breast and place on top of the salad 
• Pour desired amount of remaining dressing salad 
• Top with crushed plantain chips
• Enjoy! 

The fresh flavors of this salad, and the homemade dressing, will leave you craving it over and over again. I wouldn't be surprised if you add it into your favorite rotations for summer like we do!

Crunchy Chicken Salad over Sweet and Tangy Slaw

I'm all about meals that I don't have to cook in the summer. I don't love turning on the oven or even cooking on the stovetop--especially when it's hot out. Yes, we have air conditioning... I'm just a baby when it comes to being too hot. Anything that I can whip together with ingredients from the fridge is a win in my book. This one is full of veggies and is a perfect lunch for a hot day.

Crunchy Chicken Salad Over Sweet and Tangy Slaw, Serves 1

Ingredients

• 2 Tbsp apple cider vinegar 
• 1 Tbsp olive oil 
• 1 tsp reduced-sodium soy sauce
• 1 tsp dijon mustard 
• 1 packet stevia (optional) 
• Sea salt and ground black pepper (to taste; optional) 
• 2 cups coleslaw mix
• 1 small apple, chopped, divided use
• 1 (5oz) can chicken breast (drained)* 
• 1/4 cup plain (0%) Greek Yogurt
• 1/4 cup chopped celery 
• 1/2 tsp garlic powder (optional) 

Instructions

• To make dressing: combine vinegar, oil, soy sauce, mustard, and stevia (if desired) in a small bowl; whisk to blend 
• Season with salt and pepper, if desired; whisk to blend. Set aside. 
• Combine coleslaw mix, half chopped apple, and dressing; toss gently to blend. Set aside. 
• Combine chicken, yogurt, celery, garlic powder (if desired), and remaining half appl in a medium bowl; mix well. 
• Top coleslaw mixture with chicken salad. Serve immediately. 

You could totally make a huge batch of the slaw as a topping for burgers or as a side dish for a potluck BBQ. As always--I'd love feedback if you try this recipe! It's one of our favorites in the summer.

*If you'd rather use tuna in this recipe you can definitely do that. Substitute your 5oz of chicken breast for 5oz of light albacore tuna packed in water, drained.

Grilled Peach Salad

I feel like there are two types of people. Those who love fruit on their salad, and those who don't. I'm definitely someone who LOVES to add fruit. The little bit of sweetness it brings to a salad is so good that I wind up craving salad all summer long. What better season to do it than summer?! When the fruit is fresh and when you can grill it to get a bit caramelized..... YUM!

This bed of spring mix and arugula is topped with grilled chicken, grilled peaches, goat cheese, blueberries, candied pecans, and a simple vinaigrette. It is refreshing and delicious and you need to try it!

Grilled Peach Salad, Serves 2 

Ingredients (Candied Pecans) 

• 1/4 cup chopped pecans 
• 1 Tbsp honey 
• 1/2 tsp cinnamon 
• 1 Tbsp water

Ingredients (Honey Vinaigrette)

• 1 Tbsp honey 
• 1 Tbsp extra virgin olive oil 
• 1 Tbsp apple cider vinegar 
• 1 Tbsp balsamic vinegar 
• a pinch of salt

Ingredients (Grilled Peach Salad)

• 2 ripe, firm peaches
• 1/2 tsp olive oil 
• 4 cups spring mix
• 2 cups arugula
• 1/2 cup blueberries
• 4 Tbsp crumbled goat cheese

I know! It seems like there are a lot of ingredients, but I PROMISE this salad is easy to throw together, and once you do it once, it'll be even easier the second time!

Instructions (Pecans)

• Place all ingredients into a small skillet on medium/high heat. 
• Allow honey mixture to boil and reduce until pan becomes dry 
• Add a touch of butter to let the pecans separate 
• Remove from the skillet and onto wax paper, spread to cool 

Instructions (Honey Vinaigrette) 

• Add all ingredients to a small dish or small mason jar, shake well to combine

Instructions (Grilled Peach Salad)

• Preheat Grill to high heat
• Cut peaches, and remove the pit, cut each peach into 4 wedges 
• Place the peaches in a bowl and toss with olive oil 
• Grill the peaches for 2 minute per side, remove gently
• Place the arugula and spring mix in the bowl with the candied pecans, blueberries, grilled peaches, and goat cheese
• Divide evenly among two serving dishes 
• Top with 2 Tbsp of honey vinaigrette
• Serve immediately

I hope you enjoy this salad. I love the combination of flavors. If you try it, it is sure to become a summer favorite! 

Healthy Taco Salad

Tacos Tacos Tacos! When we're not sure what to put on the menu for meal planning, tacos are always our go-to. These taco bowls last for two nights, and I get pumped when we have leftovers because it means I don't have to cook! They're super easy to throw together too--so even when you DO cook, it's a quick meal.



Taco Salad Bowls, Serves 4 

Ingredients

• 8 Cups, Hearts of Romaine Lettuce, chopped, divided use
• 1 lb Lean Ground Turkey
• 2 Tbsp Homemade, or Low-Sodium Taco Seasoning 
• 1 Bag Frozen Cauliflower Rice 
• 2 Cups, Grape Tomatoes, halved, divided use
• 1 Cup Pico De Gallo, divided use 
• 1/2 Cup 0% greek yogurt, divided use 
• 1/2 cup plantain chips, crushed (optional)
• Chopped fresh cilantro (optional) 

Instructions

• Brown ground turkey in a large skillet
• Add homemade taco seasoning (or packaged seasoning) and 1/4 cup water, reduce heat to medium/low
• Add 1 bag of frozen cauliflower rice
• Cook, uncovered, until heated through, about 7-8 minutes 
• Place two cups of chopped romaine on the bottom of your serving bowls
• Spoon in 1 cup of the taco mixture 
• Top with 1/4 cup grape tomatoes, 1/4 cup pico de gallo, 2 tbsp greek yogurt, and 2 tbsp plantain chips on top.
• Add chopped cilantro if desired

As you may have noticed, this taco salad skips the traditional crispy shell bowl and loads up on romaine and sliced grape tomatoes. Instead of rice, caulirice is used as a substitute, meaning that these taco bowls are truly veggies most! I promise, you won't even miss the rice or the crispy shell. You'll see...

White Bean and Basil Hummus

I could live off of snacks and so could Gabe. We love crunchy things, and we love to dip said crunchy things (plantain chips, carrots, cucumbers, veggies straws) into hummus. Our go-to hummus is the plain hummus from Trader Joe's; it's smooth and has a yummy, nutty flavor to it. However, I got a bunch of fresh herbs for Mother's Day and my birthday this year so I've been wanting to use them for fun new recipes! All of these things inspired this White Bean and Basil Hummus. Let's get started. 

Ingredients

• 15 ounce can low sodium white kidney beans
• 1/2 cup fresh basil leaves 
• 1/4 cup tahini 
• 3 Tbsp 100% lemon juice (or the juice of one fresh lemon) 
• 1/2 tsp sea salt 
• 1 clove garlic, minced 
• 2 Tbsp extra virgin olive oil 

Instructions

• Add all ingredients EXCEPT olive oil to a large blender or food processor
• Pulse ingredients a few times to start mixing the ingredients together 
• Add 1 Tbsp olive oil slowly and blend on high allowing the mixture to become smooth 
• Add in last Tbsp of olive oil and blend until the hummus reaches desired consistency 
• Place in a bowl and serve. 

That's it! This one is SUPER simple and it's a great side dish or snack dish to bring with vegetables to a party this summer. If you find that the consistency still isn't at its desired smoothness after 2 tbsp of olive oil, you can add up to 1 more Tbsp, 1/2 at a time. We found just two was perfect for us! You can definitely also play with different flavors. Chickpeas instead of white beans and different herbs instead of basil! Have fun!

Turkey Burgers with a Mediterranean Twist

These Mediterranean turkey burgers are juicy and delicious. The secret is the spinach. It helps to hold them together but also keeps the turkey tender as it cooks. The sun-dried tomatoes, garlic, oregano, and feta cheese give them their yummy Mediterranean flavor.

Ingredients

• 1lb lean, ground turkey 
• ½ onion, finely chopped
• ¼ cup sun-dried tomatoes, soaked in water and finely chopped
• 2 oz frozen spinach thawed, excess liquid squeezed out using paper towel
• 6 Tbsp. crumbled feta cheese
• 1 tsp dried oregano
• 1 clove minced garlic
• 1 large egg
• ½ cup whole grain bread crumbs
• sea salt and black pepper to taste 

Instructions

• Combine turkey, sun-dried tomatoes, spinach, chopped onion, feta, garlic, oregano, bread crumbs, and egg in a medium bowl. 
• Season with salt and pepper 
• Mix well with clean hands 
• Form turkey mixture into six evenly-sized patties 
• Turn broiler to high (or preheat grill) 
• Grill or broil patties for 5 minutes on each side, until they have an internal temp of 165°F
• Serve on sprouted grain bread with hummus and tomato 

These burgers are my favorite, because they make 6 patties we can have them for dinner and leftovers for lunch or dinner again the next day. We always roast veggies or have carrot fries as a side with these burgers to make it a full meal. 

Kid's Meal: Corn Dog Muffins

Gabe LOVES corn dogs. To be honest, so does Nate. If we're being real, we know that the packaged and frozen ones aren't that great of a choice nutrition wise. These are homemade. You will know and be able to pronounce every ingredient that you put into them. I promise, if Gabe loves them, your littles will too. 

Corn Dog Muffins

Ingredients

• 1 c all purpose flour 
• 1 c corn meal 
• 1½ tsp baking powder tsp 
• ¼ baking soda  
• ¼ cup and 2 Tbsp Coconut Sugar 
• ¾ tsp sea salt 
• 3 Tbsp extra-virgin coconut oil, melted
• 3 large eggs, room temperature, lightly beaten
• 1 cup buttermilk 
• 3 turkey or all-beef hot dogs, nitrate and nitrite free, cut into quarters 

Instructions

• Preheat oven to 375°F
• Coat a 12 cup muffin tin lightly with cooking spray, set aside
• Combine all dry ingredients (flour, corn meal, baking powder, baking soda, coconut sugar and sea salt) in a large bowl, mix well 
• Combine buttermilk, oil, and eggs in a medium bowl, whisk to blend together 
• Add wet ingredients slowly to dry ingredients, whisking until just blended 
• Fill muffin cups with corn muffin mix (about ¾ full) 
• Press hot dog quarter into the center of each muffin cup 
• Bake for 15-20 minutes, until golden brown and a toothpick inserted into the center comes out clean

These are a wonderful option for kids, but can also be great for tailgates, potlucks, or even game day at home! I hope they're as big of a hit at your house as they are at ours!

Almond Crusted Chicken with Sauteed Vegetables

This Almond-Crusted Chicken is a perfect and quick meal for dinner on a busy weeknight. The recipe makes 6 servings, so we often have it for dinner two nights and I'll bring leftovers in my lunch. It's just as yummy reheated! 

Ingredients for Chicken

• 1 cup almond flour 
• 1 1/2 tsp lemon zest 
• 1 tsp garlic powder 
• 1/2 tsp ground black pepper 
• 1 large egg, beaten 
• 1/4 cup water 
• 6 raw boneless, skinless chicken breasts 
• 1 tbsp olive oil 

Ingredients for Vegetables 

• 6 cups fresh vegetables of choice (we used Onion, Pepper, Asparagus, and Carrots) 
• 1 tbsp olive oil 
• 1 tsp minced garlic

Instructions for Chicken

• Preheat oven to 425°F
• Combine almond flour, lemon peel, garlic, salt, and pepper in a bowl; mix well and set aside 
• Combine egg and water in a shallow bowl; whisk to blend 
• Dip each chicken breast into the egg mixture, move it to the flour mixture and evenly coat the chicken, set aside.
• Heat Olive Oil in in a large skillet over medium-high heat
• Add chicken breasts and cook for 4 minutes on each side
• Move chicken from the skillet to a parchment-lined baking sheet; bake for 12-15 minutes until a cooking thermometer reads 165°F

Instructions for Vegetables

• While the chicken is baking, heat olive oil and garlic in skillet over medium heat
• Add chopped vegetables
• Cook the veggies, stirring frequently for 3 to 5 minutes, or until tender crisp. 

Serve one chicken breast and one cup of vegetables per serving.  Remember, these make great leftovers and lunches! It's a healthy meal, husband approved!

Ultimate Portion Fix Nutrition Program

Ultimate Portion Fix Nutrition Program

About 4 years ago, I learned about a new nutrition system. It's easy to follow and, best of all, it works! The 21 Day Fix introduced us all to the fun rainbow-colored portion control containers. yes! Those simple little color-coded containers help you to get a handle on your nutrition and lose and maintain weight.

Now, the creator, Autumn Calabrese has revamped the nutrition program to make it new, exciting, and even better than before!

Portion control containers helped me learn to eat healthy foods in the right quantities and combinations to help me achieve my ultimate health and wellness goals. However, portion control is just the beginning!

In the new and improved program, Autumn goes deeper into other nutrition principles including balanced macronutrients and eliminating processed foods from your diet as much as possible. No more frozen diet meals or packaged diet snacks to count your calories. The Ultimate Portion Fix will help you break your sugar addiction, and get your whole family on board with healthy eating. It will also teach you how to maximize your nutrition to fuel your body for your workouts.

The Ultimate Portion Fix is about giving your body exactly what it needs to operate at its best! No quick fixes, no fasting, no trendy fad, and NO starving! You get to enjoy food and get the most out of what you eat because you will learn to feed your body what it needs in the proper ratios. I know that for me, this was a GAME changer. I was proud of how we ate and my clean eating. Yet, when I was introduced to the containers, I found that I was eating TOO MUCH of some healthy foods and NOT ENOUGH of the others. This took out the guesswork for me. My weight loss and fitness results in just a week on the original program were amazing. I can't wai tto see what happens with the new and improved programs!

What's Included in the Ultimate Portion Fix Nutrition Program? 

• Over 30 new videos about the containers and principles of the nutrition plans 
• Portion control containers 
• A workbook and daily logbook 
• Fixate Volume 2 Cookbook with 102 new recipes 
• Access to over 200 episodes of the Fixate Cooking Show
• 75 Healthy Lunch Ideas for Kids PDF
• Tracking with the Nutrition+ and Beachbody On Demand Apps

Bonus: When you purchase the Ultimate Portion Fix before April 1st, you'll get real-time streaming of 21 Day FIx and 21 Day Fix Extreme workouts, so you can work out together with Autumn Calabrese and the cast starting April 1, 2019

The combo package will also include an Insulated Tote Bag that comes with large partitioned containers, ice packs, and plenty of storage so you can take your food with wherever you go.

But the BEST part of purchasing the Ultimate Portion Fix is that you get access to me as your coach as well as an invite to my Ultimate Portion Fix Accountability Group! 

When is the Ultimate Portion Fix Available? 

The program comes out March 18, 2019 for customers and live workouts will start April 1st. If you are interested in earning a discount or joining my team and making an income, you grab early access to the program on March 4, 2019 by signing up as a coach. If you're interested in learning more about coaching click here.

Why Should I Jump In With Kate? 

Anyone can try the Ultimate Portion Fix on their own, but I can tell you from experience that jumping into an accountability group is crucial for your success. We are more successful when we are surrounded by like-minded people! We will work together to keep each other on track and, along the way, I'll share my tips and tricks that will help make the program and life easier for you!

I'm interested in the Ultimate Portion Fix

Click the link above, fill out the form, and I'll be in touch soon!

Baked Oatmeal with Craisins and Walnuts

This baked oatmeal is the perfect on-the-go healthy breakfast. They're super easy to grab on your way out the door. They're the perfect mix of sweet and savory. The walnuts add a little crunch for the perfect finish.

Ingredients

• Nonstick cooking spray
• 2 large eggs, lightly beaten 
• 2 large, ripe bananas, mashed
• 1 Tbsp Honey
• 1 tsp pure vanilla extract
• 2 3/4 cups old-fashioned rolled oats 
• 1 Tbsp ground cinnamon 
• 1 1/2 tsp baking powder 
• 1 1/2 cups unsweetened almond milk 
• 3/4 cup chopped walnuts 
• 1/4 cup craisins

Instructions

• Preheat Oven to 350°F 
• Prepare 12 muffin cups, coat lightly with cooking spray, set aside 
• Combine lightly beaten eggs, mashed bananas, honey, and extract in a large bowl; mix well, set aside 
• Combine oats, cinnamon, and baking powder in a medium bowl, mix well 
• Add dry ingredients to the wet ingredients, mix well 
• Add almond milk and mix again 
• Divide mixture evenly between prepared muffin cups 
• Top with walnuts and craisins 
• Bake for 25-30 minutes or until golden brown and toothpick inserted into the center comes out clean

That's it! You have 12 servings of baked oatmeal!

Keep in an airtight container in the refrigerator. You can reheat them if you'd like to eat it warm. They also freeze very well. If you'd like it for breakfast the next morning, just pull it out of the freezer the night before and allow it to thaw in the refrigerator.

As always, enjoy!

Southwestern Lentil Bowls

These lentil bowls are as flavorful as they are beautiful. Plus they're a good option for my vegetarian friends! Lentils pack a good protein punch, so this is a great meal if you're looking for a meatless option. Topping them with avocado salsa and fresh salsa gives them a southwestern feel and a bit of a spicy kick.

Southwestern Lentil Bowls (Serves 4)

Ingredients:

• 4 cups spring mix 
• 1 cup avocado salsa
• 1 cup fresh tomato salsa
• 2 cups cooked lentils 
• 1 cup chopped green pepper 
• 1 cup chopped red bell pepper
• 1 cup cherry tomatoes, cut in quarters
• 1/2 cup shredded cheddar cheese

Instructions:

• Cook lentils according to package 
• Evenly divide spring mix between the four serving bowls 
• Evenly layer remaining ingredients in stripes (to make it pretty) ;) 

This meal is filling without weighing you down. It's a light and healthy meal that still gets you the protein you need. Enjoy!

Chocolate Peanut Butter Energy Bites

We make these every weekend. Gabe loves to help and Nate takes a couple in his lunch every day. They satisfy my sweet cravings without me feeling like I've gone overboard. All of the ingredients are pretty healthy so I'd say it's a win all around. Many people have reached out to ask for this recipe, so I'm happy to share it here!

Energy Bites

Ingredients

• 1 1/2 cups old-fashioned, rolled oats 
• 1/2 cup natural peanut butter (look for peanut butter that has only peanuts listed in the ingredients) 
• 1/3 cup pure maple syrup 
• 1/3 cup Dark Chocolate Chips (60%+ Cacao, or Cacao Nibs) 
• 2 Tbsp Flax Seeds 

Instructions

• Mix all ingredients together until thoroughly combined 
• Cover and chill in the refrigerator for 1-2 hours 
• Remove and roll into 18-20 energy balls 
• *Tip* dip your fingertips in water so the mix doesn't stick as much when you roll them into the bites.

I hope you enjoy these as much as we do! You can definitely use Cacao Nibs in place of the dark chocolate or Chia Seeds in place of the Flax. We use Dark Chocolate chips because they have a milder flavor and Gabe loves to eat them for a snack too!

Easy Bell Pepper Nachos

As I've said before I can eat tacos, nachos, taquitos, burritos...... etc every single night of the week if I could. However, I know that those things aren't always the healthiest choices. If you're looking for a healthy nacho recipe, look no further. These are loaded with veggies, and you won't even miss the chips (and if you do, I have a hack for that at the end of the recipe). 

Bell Pepper Nachos

Ingredients

• Olive oil cooking spray
• 1 medium onion, chopped 
• 8 oz (½lb) lean, ground turkey 
• 1 ½ cup cauliflower rice
• ½ cup black beans
• 3 tsp taco seasoning blend 
• ¼ cup water
• 2 medium bell peppers (orange and yellow are our favorites), sliced into one-inch wide slices. 
• ½ cup salsa 
• ¼ cup cheddar
• 4 tbsp greek yogurt, divided (optional) 
• 2 tbsp cilantro, chopped & divided (optional)
  

Instructions

• Slice bell peppers into one-inch wide slices and arrange them on a plate. These will be your "chips".
• Heat large skillet over medium-high heat. Spray evenly with cooking spray. 
• Add ground turkey and onion and cook through, until meat is browned. 
• Add in cauliflower rice and black beans, stir to combine 
• Season with taco seasoning and stir until well seasoned. 
• Add taco seasoning blend and water. Mix well; cook, stirring frequently, until water evaporates.
• Make sure everything is heated through 
• Transfer meat, cauliflower rice, and beans to the top of your bell pepper "chips". 
• Divide salsa, cheddar, greek yogurt, and cilantro and top each nacho dish. 
• Enjoy!

We love this meal, it's a great and healthy alternative to super cheesy nachos. IF you can't live without the crunch of chips. Cut two six inch corn tortillas into triangles, spray with olive oil cooking spray, and bake in a 425°F oven for 7-10 minutes (flipping at 5 minutes in). These chips are a little more friendly than the ones you'll find in the store. 

Spaghetti Squash Lasagna Bowl

This dinner is to die for! I am not a huge lasagna lover in general, but I love this. There is no meat and it swaps out big noodles with spaghetti squash. Veggies, sauce, and cheese. Yes, yes, yes!

Ingredients

• Nonstick cooking spray (olive oil spray is great!) 
• 1 tbsp olive oil
• 2 tsps minced garlic 
• salt and pepper to taste
• 1 large or 2 small spaghetti squashes 
• 3 cups natural marinara sauce
• 2 1/2 cups of part-skim ricotta cheese
• 1 cup grated parmesan cheese
• chopped basil, to taste 

Instructions

• Preheat oven to 425°F 
• Line a large baking sheet with parchment paper 
• Cut spaghetti squash in half lengthwise and remove seeds
• Drizzle inside of spaghetti squash with olive oil and season with salt, pepper, and minced garlic 
• Place spaghetti squash, cut side down on parchment paper. Bake for 45 minutes, until tender
• Remove cooked spaghetti squash and reduce oven temperature to 350°F
• Scrape spaghetti squash into "noodles" 
• Lightly coat 9x13" baking pan with cooking spray
• Evenly layer half of the spaghetti squash in the bottom of the pan, layer with half marinara sauce and half of the ricotta cheese. Repeat with a second layer 
• Evenly top with parmesan cheese
• Bake for 30 minutes, until bubbly and golden brown around the edges 
• Scoop into a bowl and garnish with chopped basil 

Sinfully good without weighing you down. Can't wait to hear your thoughts!

Baked Carrot Cake Oatmeal with Greek Yogurt "Frosting"

Carrot cake is my absolute FAVORITE dessert. I ask for it on my birthday, and I love having it as a treat on Easter. Sometimes, when I'm craving it, I make carrot cake cupcakes with a cream cheese frosting. YUM. The flavors and the texture are to die for. This baked oatmeal brings those same flavors and textures to life. Since we, sadly, cannot eat carrot cake every day.



Ingredients (Oatmeal)

• 3 cups old fashioned, rolled oats 
• 2 tsps ground cinnamon
• 1/2 tsp sea salt 
• 3/4 tsp ground ginger
• 2 tsps baking powder 
• 2 cups shredded carrots
• 3 cups unsweetened vanilla almond milk 
• 3/4 cup pure maple syrup
• 1 Tbsp pure vanilla extract
• 1/2 cup raisins 
• 1 cup chopped walnuts
  

Ingredients (Greek Yogurt Frosting)

• 1 cup 0% plain greek yogurt
• 1 tbsp honey 
• 1 tbsp unsweetened vanilla almond milk 

Instructions (Oatmeal)

• Preheat oven to 375°F, and lightly spray 9.5 x 13" rectangular pan with cooking spray
• In a medium bowl, combine dry ingredients (rolled oats, cinnamon, sea salt, ground ginger, and baking powder) 
• In a separate medium mixing bowl, whisk together wet ingredients (shredded carrots, almond milk, maple syrup, vanilla extract) 
• Add the wet mixture to the dry mixture and stir until combined
• Pour combined mixture into the prepared baking dish, smooth out with a spatula or the back of a spoon. Press down gently to make sure the oats sink into the mixture. 

• Sprinkle walnuts and raisins on top, press down gently with spatula again 

• Bake for 35 minutes, until edges are golden brown 
• Let stand for 10 minutes 
• Prepare the greek yogurt frosting: Combine all three ingredients with a whisk
• Slice into squares, drizzle greek yogurt frosting over the top, and serve

Leftovers may be kept in a fridge for 3 days. We enjoy this for breakfast or even lunch during the week. Enjoy, and happy holidays!

Chicken and "Rice" Soup

With fall comes crisp weather and soup season! I LOVE making a huge batch of homemade soup. Soup is hearty and comforting and it warms your soul. In this recipe we swap brown rice or quinoa with organic cauli-rice. Extra veggies!!! And I promise, you won't even miss the rice. (But if you do, feel free to swap the cauli-rice out for 1c brown rice or quinoa.)

Chicken and "Rice" Soup 

Ingredients

• 1 Tbsp Extra Virgin Olive Oil
• 3 cloves garlic, minced
• 2 chicken breasts, cooked and shredded
• 3-4 large carrots, thinly sliced
• 3-4 stalks of celery, thinly sliced 
• 1 large onion, diced 
• 2 32oz cartons low-sodium, chicken broth 
• 1 bag frozen cauli-rice
• salt, pepper, and Italian seasoning to taste

Instructions

• Thinly slice carrots and celery
  
• Dice onion
• Heat a large pot and 1 Tbsp EVOO over medium-high heat 
• Add garlic and diced vegetables, cook until soft, stirring occasionally (about 5-10 minutes) 
• Season with salt (minimal), pepper, and Italian Seasoning
  
• Add chicken broth, cooked chicken breast, and cauli-rice, bring to a boil
• Reduce heat and simmer for 15 minutes
• Taste and add seasoning if desired 
• Dish and Serve
  
• Keep leftovers refrigerated for up to 5 days

This is our go-to recipe. It's as delicious to eat as simple as it is to make. Enjoy and stay warm!

Carrot Fries

When we go out to eat at a restaurant french fries are something I love to treat myself with. Admittedly, they're my weakness. I LOVE any type of fry but I especially love Sweet Potato Fries. I also love that they're somewhat of a healthy alternative to regular, deep-fried french fries. They were my go-to at restaurants and I was always on the hunt to find the best ones in town. They were also our go-to when we grilled burgers. Until I met the carrot fry. I tried a few recipes and finally tailored one to my liking. I don't even miss regular fries OR sweet potato fries now. These are so delicious that they hit the spot. They're crispy, have a punch of flavor, and come with a side of greek yogurt dipping sauce. Win, win, win! 

Carrot Fries (serves 2)

Ingredients: Carrot Fries:

4-6 Large Carrots

1 ½  Tbsp Olive Oil

2 tsp garlic powder

½ tsp pepper

¼ cup grated parmesan cheese

Dipping Sauce:

4 Tbsp Greek Yogurt (0% plain)

1 Tbsp Lemon Juice

½ tsp minced garlic

½ tsp pepper

Instructions Dipping Sauce:

• Place all ingredients into a bowl and stir to combine

Instructions Carrot Fries:

• Preheat oven to 450°
• Line baking sheet with parchment paper
• Slice the top and bottom off of carrots then slice them in half, slice each half into thirds lengthwise.

• In large bowl mix together oil, garlic powder, pepper, and parmesan cheese with carrots

• Once thoroughly seasoned, move the carrots from the bowl to the parchment-lined baking sheet, place in the oven 

• Bake for 25-30 minutes (flipping/stirring at 15 minutes), depending on how crispy you want them.
• Serve with dipping sauce
  
  

These are honestly one of my favorite side dishes to serve when grilling food. We've shared the recipe with our families who also wholeheartedly approve. I can't wait for you to try them! 

Banana Muffins

We are busy, busy, busy during the week. Sometimes snacking can be a problem so we try to have healthy snacks on hand. These muffins are the perfect solution. They're gluten-free and made with almond flour. They're packed with banana flavor and so quick and easy to make.

Ingredients

• 2 Medium Bananas, Mashed 
• 1 Tbsp Unsalted Butter, Melted 
• 2 Large Eggs, Lightly Beaten
• 1½ cups almond flour 
• ¾ tsp. baking soda
• 1 dash sea salt (or Himalayan salt)
• Cooking Spray

Instructions

• Preheat oven to 350° F
• Line muffin pan with nine muffin papers and lightly coat with spray. Set aside. 
• Combine eggs, banana, and butter in a medium bowl; mix well. Set aside. 

• Combine almond flour, baking soda, and salt in a medium bowl; mix well.
  
  
  
  
• Add dry mixture to egg mixture; mix until blended. 
• Divide batter evenly between prepared muffin cups, ¾ full 

• Bake for 20 to 22 minutes, or until golden brown and toothpick inserted into the center comes out clean. 
• Transfer muffins to rack; cool.

Give them a try! You might just have a new favorite snack to grab on the go!

Pumpkin Chia Granola Crisps

There is something so satisfying about the texture and crunch of granola on a parfait. I love granola, but I know when it comes to ingredients and sugar I have to be careful with store-bought brands. These simple crisps are easy to make, have a hint of pumpkin spice flavor, and have a lot less guilt involved. Check them Out! 

Ingredients

• 1 Cup Gluten-Free Rolled Oats
• 1/2 Cup Unsweetened Coconut Flakes
• 1/3 Cup Brown Sugar
• 1/4 Cup Almond Flour 
• 3 Tbsp Natural Peanut Butter
• 1 Tbsp Pure Maple Syrup 
• 1/8 tsp baking soda
• 1 tsp Pumpkin Spice 
• 1 Tbsp Chia Seeds
• 1 Tbsp Flax Seeds

Instructions

• Preheat Oven to 325°F
• Spray mini cupcake pan with nonstick cooking spray
• In a medium-sized bowl, mix together all ingredients until slightly sticky

• Press mixture firmly into the cupcake pan; about 3/4 full 
• Bake 15 minutes until edges are golden brown 
• Allow to cool in pan for 15-20 minutes, mixture will harden as it cools. 

• Carefully pop granola crisps out with a fork 
• Store in an airtight container at room temperature

Use these crisps to top your favorite yogurt or even ice cream. This parfait is 0% plain greek yogurt with sliced strawberries and a packet of stevia.

The Secret's Out!

Fall means cozy sweaters, colorful leaves, football, and... yep, pumpkin! You all know from my last post that I'm a fan of all things pumpkin!!

That's why I can't keep this a secret any longer. My favorite Superfoods are going to be available in the BIGGEST and BEST flavor of the season! 

Pumpkin Spice Shakeology!

Starting on September 17, 2018 in the US and on October 11, 2018 in Canada, you can order Vegan Pumpkin Spice Shakeology in 14 single-serve packet boxes! 

This means you can enjoy the deliciousness of pumpkin spice (cinnamon, nutmeg, ginger) without derailing your health and fitness goals or your calorie intake! when you mix it with almond milk and frozen spinach or ice it tastes like a dessert!

Shakeology has many healthy benefits and is crafted with a blend of protein, probiotics, prebiotics, digestive enzymes, antioxidants, vitamins, and minerals. This magical shake makes my hair and nails grow like a weed, and allowed me to go from an abnormal stomach X-Ray in February, to having my digestive issues resolved by May.

Why Is Pumpkin Spice Shakeology Better? 

A latte can cost you at least 380 calories, is usually loaded with sugar, and has a very limited nutritional value.... don't get me wrong. I love to treat myself with at least one or two per season. That being said, I'm super excited that I may not have to do that! I can indulge in this pumpkin spice shake EVERY day without feeling guilty! It helps me fill any nutritional gaps I may have and it also helps me properly nourish my body.

Pumpkin Spice Shakeology is going to be one of the best ways to invest in my health with the business of back to school.

If you'd like to be the first to know when this treat is available please fill out the form below and I'll be in touch to give you more information!