Get ready guys, because nutritious eating/drinking is my JAM! And I’m about to be sharing quite a few recipes with you in the next couple of months. To kick start it all, I’m sharing a delicious *toddler approved* coconut and blueberry smoothie recipe.
Coconut is my favorite flavor EVER, and Aspen loves Blueberries. So this combination just made sense.
In a blender add:
1 cup unsweetened coconut milk
1/4 cup of frozen blueberries
1/2 a banana
1 Tablespoon of unsweetened shredded coconut
1 scoop of an organic and plant based vanilla protein powder (I used Tone It Up Protein)
Blend it all up, split with toddler, and enjoy!
Let me know your favorite smoothie flavors in the comments!
Every monday I go meatless. Actually, at the moment I am doing a three day cleanse where I am eating 100% plant based. But, even without the cleanse, #meatlessmonday has been a part of my weekly routine for a little over a year now.
This week’s monday menu was:
- 2 Nature’s Path Organic Chia waffles for breakfast
- dairy free yogurt with nuts and flax seeds for morning snack
- roasted veggie and kale salad for lunch
- green protein smoothie for afternoon snack
- remainder of salad for dinner
- fruit for dessert
ROASTED VEGGIE AND KALE SALAD
1 sweet potato, diced and roasted
handful of asparagus, cut into fourths and roasted
3 cups of chopped kale
1 tablespoon applecider vinegar
2 tablespoon olive oil
2 tablespoons roasted sunflower seeds
- preheat oven to 420 F. While it’s heating, dice sweet potato and chop asparagus.
- Drizzle 1 tablespoon of olive oil onto sweet potato and asparagus and cook in heated oven for 20 minutes.
- While veggies are roasting, chop kale into bite size pieces. Place into salad bowl with sunflower seeds, remainder of olive oil, and applecider vinegar.
- Once sweet potato and asparagus is done, place directly into salad bowl, this way the kale will wilt a little bit.
- Mix and serve!
In the past few years, the hashtag #meatlessmonday has accumulated 333,565 uses. And for good reason too. Some reasons being: curb obesity, fight heart desease, save personal money, and reduce green house gasses. Now, I’m not saying let’s all go vegetarian, because I’m not willing to do that myself. However, I am willing to give up meat one day out of the week, and it just so happens “Meatless Monday” is a pretty cute hashtag.
*For more information on the Meatless Monday movement, visit meatlessmonday.com*
On today’s menu:
M1- Van’s GF waffle + chobani yogurt with chia seeds
M2- 1 egg muffin
M3- protein packed french toast
M4- green smoothie
M5- curried chick pea salad.
(fun fact: chick peas contain 38.4 grams of protein per cup, or 2.4 per tablespoon)
1 can of chickpeas, drained and rinsed
1 tsp tumeric
haldful of chopped kale
1/4 c cooked quinoa
1 tablespoon sunflower seeds
1 tablespoon olive oil
dash of salt and pepper
- heat olive oil in pan on medium heat while rinsing and draining chick peas.
- Add chick peas and seasonings to pan. Cook for 7-10 minutes on medium heat.
- chop kale
- once chickpeas are cooked, combine all ingredients to a salad bowl and toss.
Okay, so I know I’m a little late to the game on this one, but it’s delicious enough to where I don’t even care. Spaghetti squash has been a pretty popular alternative to pasta for a while now, and for good reason. It has a very similar texture to angel hair pasta, contains potassium and B-6 vitamins, and is filling without the added bloat.
Spaghetti squash is a great subsitute for the pasta lover. If you’re like me, and eat pasta more than once a week, I would highly suggest replacing one of those meals with this alternative. Don’t get me wrong, traditional pasta will always remain close to my heart, but if you’re wanting a lighter meal to prep you for the warmer seasons, opt out for that spaghetti for this:
1. spaghetti squash
2. handfull of kale
3. half pound of ground turkey
4. half an onion
4. 4 basil leaves
5. marinara sauce
6. 1/2 tsp salt
7. 1/2 tsp pepper
- drizzle olive oil into pan, add onion and ground turkey and cook on medium high heat.
- while the turkey browns, puncture spaghetti squash with knife a few times. This will make sure the squash does not explode in microwave. Put spaghetti squash into a microwave safe dish and add half an inch of water. Cook in microwave for 5 minutes, turn spaghetti squash on opposite side, and cook in microwave for another 5 minutes.
- Once turkey is browned, add half a jar of marinara sauce. let simmer.
- chop kale and basil together, and add to the meat sauce.
- Add salt and pepper to meat sauce and stir.
- take spaghetti squash out of microwave and cut in half (vertically). Scoop out the seeds. Then scrape the inside with a fork to get spaghetti like strands.
- Dish onto plate, then add meat sauce on top.
With bacon, of course!
This recipe is beyond amazing, and such a great way to get your kids and man to eat a little extra greens.
1 bag frozen peas (defrost)
4 strips of bacon (chopped)
1 fennel (chopped)
1/2 sweet onion (chopped)
1 tsp garlic
1/2 tsp pepper
- put finely chopped bacon into pan and start to brown.
- add onion and fennel
- cook on medium high heat for five minutes or until all items in pan brown.
- add defrosted peas, garlic, and pepper and cook on medium high heat for three more mminutes.
- serve and enjoy!
Have you ever sneaked an ingredient into your meal that you know your spouse/children don’t like? Well I did that today. And it was curry. Scott has never tasted curry, but he has it stuck in his head that he doesn’t like it. So when he had to work late, I took it as an opportunity to be sneaky and creative. And he loved it. So here it is:
4 chicken breasts
1 bell pepper
1 small handful of french beans
2 tsp pepper
2 tsp curry powder
1 tsp ginger powder
1tsp garlic powder
1 tsp onion powder
1/4 c. butter
- melt butter into pan
- combine seasonings and add to melted butter. Stir.
- place thawed chicken breasts into pan. Cover and cook 5 minutes on one side on medium high heat.
- dice onion. Cut bell pepper and carrot into slivers. Add to pan. Flip chicken, and cook on medium high for five more minutes and cover.
- after five minutes, add french beans and cook on low for 4 minutes.
I have a secret. I’m not a fan of cow products. I’m not the biggest beef/cheese eater, and I’ve never been particularily fond of milk. So when I create and post a recipe with either of these products, then you KNOW it’s worth making.
Every now and then I like to make my husband something special. he’s one of those “meat and potatoes” kind of guys, which I’m sure you all can sympathize with. But the thing is, I’m not. Give me a brothy soup, salad and a bowl of pasta and I’m the happiest girl in the world. But knowing that the man of the house can only take so many obnoxiously healthy meals, I decided to make something with a little more substance to make his belly as happy as mine. It’s fall, anyways, which means we must make a batch of stew at some point.
2 pounds all natural chuck roast, cut into cubes
1 bottle red wine
3 cloves of garlic
all purpose flour
ground black pepper
1 onion, chopped
3 full carrots, chopped
4 red potatoes, chopped into cubes
3 cups chicken stock
1 swig of rosemary
1 cup of frozen peas
1/4 c. butter
1 Tablespoon itallian seasoning
2 tablespoons worcetershire sauce
- marinate beef in half the bottle of red wine, a teaspoon of salt, and a teaspoon of pepper. I used a blended red for the wine. Let marinate for 2-5 hours.
- preheat oven to 350
- in a seperate bowl, add a cup of flour mixed with a teaspoon of salt and pepper. Seperate the beef from the wine. Discard wine. Add beef to flour mixture and mix well.
- in a dutch oven, heat 1 tablespoon of olive oil and 1/4 c of butter. Add beef and brown for 4 minutes.
- Add chopped carrots, onion, and potato. Stir.
- Add chicken stock and 1 and 1/2 C. wine. Add in three cloves of chopped garlic, itallian seasoning, worcetershire sauce, and rosemary. Stir.
- Put dutch oven into oven for 1 hour.
- Once cooked, stir in frozen peas. Top with chopped scallions
Holy goodness. This was amazing.
rosemary fettuccini or regular fettuccini
1/4 c. minced garlic
1/4 c. olive oil
1/4 c. butter
1 tsp salt
1 tsp pepper
2 tsb itallian seasoning
1 package of fettuccini
1/4 c. shredded parmigiano reggiano
bring pot of water to boil. Add salt to season the water, then add futtuccini. Cook for 8-10 minutes or until al dente.
While pasta is cooking, mince 1/4 cup of garlic. in a seperate pan, add olive oil and butter until the butter is melted. once butter is completely melted, add garlic, slt and pepper, and add italian seasoning. mix well and cook on low heat until garlic is slightly browned.
once pasta is done, seperate it from the pasta water and add it to garlic sauce pan, then add the shredded cheese. mix well, until the pasta is coated in garlic sauce and cheese.
This recipe also works well with grilled chicken and grilled asparagus.