Quick Crazy-Night Dinner & Healthy Banana Muffins

Okay.  I'm totally freaked out.  I registered for the Huntsville Half-Monte Marathon in September!  Aahhhh!  I'm committed.  And scared.  And nervous.  And excited.  And I'm buying a training book as soon as Little Red is over.  I'm also re-reading another fitness nutrition book in preparation that I'll share with you at a later date.  Aaaaahhh!   Aaaahhhhh!  What have I done?

Here are a couple of great recipes from our group again!  I just love it when you tell me what to make.  Keep the ideas coming.  We all benefit from sharing.

Kelly sent the perfect quick balanced meal idea that is loaded with protein and healthy veggies.  Use Aidells Chicken Meatballs for healthy protein that is loaded with flavor.  She got hers at Costco, and I found mind at Smith's in the wall deli.  Score!

She roasted brussels sprouts, zucchini, and broccoli, baked a spaghetti squash, added a smidge of red pasta sauce and topped it with the meatballs.  Nutrition perfection!  Thanks, Kelly!  I'm headed to the store right now to grab some for tonight.

Nann brought these fabulous healthy banana muffins to our Work-It Circuit yesterday.  With bananas and applesauce for sweetener and to replace the oil, a reduced amount of natural sugar & honey, and whole wheat flour, you can feel really good about treating yourself to one of these.  I said one.  Obviously I cannot be trusted.  Someone please take them away from me.  After that killer workout I was ready to eat the whole platter!  Seriously delicious and moist.

Link to Recipe: Whole Wheat Banana Bread

Recipe from Sally's Baking Addiction

The only changes Nann made was to use raw sugar and almond milk.

Like Sally says: "No butter, no oil, 100% whole wheat, 100% actually tasting good."  

I'm sold.  Thanks, Nann!

Now you have a quick dinner and a healthy treat.  You just aced dinner time, my friend!

Make- It Monday: Green Pina Colada Protein Smoothie & Summer Marinades

Everyone loves tried and tested recipes.  Here's a delicious one from our group, from Tristan.  She should know what works, she's down every week, even if she is mad about it.  Eating healthy really does work, darn it!

Green Pina Colada

1 cup almond milk

Big handful of spinach

1 cup frozen pineapple 

1 T ground flax 

1/2 tsp coconut extract

1 scoop vanilla protein

Approximate Nutrition Information: 277 calories, 41g carbs, 14g fat, 25g protein, 26g sugar, 6g fiber

2 fruit/veggie servings

Since protein is our focus, here are two more marinades from group member, Tess.

1.  Mix equal parts medium salsa & Kroger Greek salad dressing.  Let meat marinate for several hours or overnight.

2.  2 tsp lemon pepper, 1/2 cup Greek yogurt, 2 tbsp lemon juice.  Add chicken to marinate or use as a bright Mediterranean salad dressing!

Thanks for your suggestions, and keep emailing me with all your great ideas!

Make It Monday...Even Though It's Tuesday: Chicken Marinades

Well.  Sometimes I get clear off track and preoccupied.  Not off track, per se, but on a track that takes longer and requires more concentration than expected.  Like my laundry room make-over.  Watch for that post Thursday.

I got three delicious chicken marinade recipes from my friend Ashlee.  Chicken is so healthy but can quickly become lack-luster and boring.  Marinades are a great way to stave off the chicken doldrums.  Don't panic when these marinades call for 1 cup of jam.  Remember, marinades impart flavor to your meats, and you aren't required to eat all the sauce.  Marinate your meat, shake off the excess, and grill or bake.  Or crock-pot all the ingredients and serve the chicken, with some of the clinging sauce for a smidgen of added calories with a ton of taste-bud-pleasing flavor.

Here we go:

Russian Chicken

4-6 chicken breasts

1 - 8 oz bottle Russian dressing

1 cup apricot jam (I used peach because I had it on hand)

1 - 8 oz can tomato sauce

1 pkg onion soup mix

Combine all ingredients and pour over chicken in 9x13" pan.  Bake covered at 350 for 1 hour.  OR cook in crockpot on high for 3-4 hours. Serve over white rice, brown rice, or a bed of salad greens.  

Summer's Marinade

1/2 cup oil, veg, canola, or olive

1 cup 7-Up, or other lemon-lime soda

1/2 cup soy sauce

1/2 Tbsp garlic powder

1 heaping Tbsp horseradish

Mix all ingredients together. Marinate for several hours or overnight.  Cook however you wish.  This also makes a delicious salad dressing if you set some aside and don't contaminate it with raw chicken.

Cilantro Lime Chicken

1 - 24 oz jar medium or mild salsa

juice from one lime

1/4 cup fresh cilantro, chopped

2 jalapenos, finely chopped, seeds out for less heat

Add 4-6 chicken breast halves (defrosted) to the slow cooker & coat with the salsa mixture.

Cover & cook on low for 6 hours.

Serve the chicken with mixture spooned over it, over white rice, brown rice, or salad greens.

This sauce is low fat and the heat makes it a metabolism booster!

I sure am enjoying this sunny weather!  I'm enjoying some cottage cheese with mixed berries, chia seeds, and nutritional yeast.  What is nutritional yeast? It is a deactivated yeast (no bacteria is allowed to grow) that is rich in B vitamins, particularly B-1 & B-2.  If it is fortified it provides B-12.   Two tablespoons contains 5g carbs, 4g fiber, 9g protein, and is a complete protein, which means it provides all nine amino acids that our bodies can't produce.  It is commonly used as a cheese substitute for vegans, which I am not.  It smells like yeast, and tastes nutty or creamy. 

So now you know...

Enjoy some delicious chicken tonight and boost that protein!

Make It Monday: Healthy Mexican Soup, Sweet Potato Noodles, a Spiralizer & a Dryer

Tomatoes are an amazing fruit...or is it vegetable?...and there are many reasons why you should be eating them, or drinking them.  Remember V8?  Perfect snack, and there are generic brands now, so they're lighter on the budget.

Here is an article that lists 20 health benefits of tomatoes.  Some include:

Vitamin & mineral rich

Improve digestion

Helps skin & hair

Strengthens bones

Increase fat burning capacity

Here's a recipe that is chuck-full of tomatoes!

Mexican Soup

from Ashlee

1 lb hamburger, browned with 1 onion, and drained well (you can substitute chicken)

1 - 46 oz can tomato juice

1 - 15 oz can crushed tomatoes

1 - 15 oz can corn (not creamed corn)

1 - 15 oz can kidney beans

Season with:

2 tsp salt

1 tsp pepper

1 tsp garlic powder

1/2 tsp cumin

1 tsp Italian seasoning

1 tsp oregano

Top with tortilla chips, cheese, sour cream, cilantro, & guacamole. (skip the chips, use fat-free sour cream, and go light on the guac to keep this lower in calories)

This soup easily gives you 2 vegetable servings for two cups, which fills you up and satisfies your taste buds!

Last week I told you about a new kitchen tool I purchased: it's a spiralizer.  I bought the Premium V Slicer on Amazon.com, and it was $16.  It is similar to an apple-peeler-corer-slicer, in that you spin the food item and it cuts using blades,  This is designed to make spaghetti-sized strands.  It is intended for people who do raw diets, meaning they eat 80% of their food raw, and 20% cooked.  This spiralizer produces "noodles" on which to serve raw vegetarian sauces.  Common vegetables to spiralize are sweet potato, zucchini, and broccoli stalks.

The first thing I chose to make was sweet potato (truly they are orange yams, but we can debate that later) noodles, with chicken and edamame.

I can tell already that I want the nicer spiralizer for $33. I just wish it was more compact.  My tiny kitchen has no space for occasional-use counter-top items.  The hand-held version worked well, but left a huge portion of the sweet potato un-spiraliz-able (word?).  But the orange curls sure were pretty!  You can dice the leftover cones and bake them for a side dish for another night.

UPDATE: If you don't have a spiralizer you can grate the sweet potato lengthwise on your large-holed grater.  It'll be more like hash than noodles, but with the same effect.

I blanched them in chicken broth for about 5 minutes to soften them to "al dente", or slightly crunchy.

I browned diced chicken in some olive oil, sauteed an onion, and added frozen shelled edamame.  At Smith's this is packaged as "mukimame" in the frozen vegetable case.

I browned the sweet potato a little to heat them up then tossed everything together.  It was delicious, flavorful, and beautifully colored.  The picture doesn't do it justice, but we're working on that.

Sweet Potato Noodles with Chicken & Edamame

from Emily

2 sweet potatoes (orange yams) spiralized

blanch in 1/2 cup chicken broth

1 large chicken breast, diced

1 onion, diced

1 cup frozen shelled edamame (mukimame)

1 tsp Italian seasoning or other dry seasoning mix (be creative!)

Brown diced chicken in 1 tbsp olive oil. Add onions toward end of chicken cooking, and cook until onions are clear.  Sprinkle on 1 tsp of Italian seasoning, or other seasoning mix.  Add shelled edamame and some of the chicken broth from the potatoes, and simmer until edamame is cooked, about 5 minutes.  Toss with the sweet potato curls and serve.  Makes 2 servings.

An important factor in eating a sustainably healthy diet is how good your food looks and tastes.  Food with color means it is full of vitamins & nutrients.  Food with taste means you are more likely to eat it and feel mentally satisfied.

There are lots of healthy ways to up the interest factor of your food.

• Blanch, saute, or boil veggies in chicken, beef, or vegetable broth.  Try regular or reduced sodium.
• Take a trip down the spice aisle.  There are a million+1 spice combinations in a bottle to sprinkle on your meat, veggies, or salads.
• Eat veggies that are deep in color. They are usually more flavorful.
• Use dry cheeses like Parmesan or Feta to dust your salads or vegetables. They have lots of pop!
• Use more black pepper.
• Fat-free dairy like sour cream & cottage cheese provide protein and calcium and are a great garnish for just about any dish.
• Try plant spices like ginger, garlic, horse-radish, & fennel (which tastes like black licorice).

I also have discovered a great thing: meal swapping.  I usually have left overs, and most of the time they sit in the fridge ignored, and boredom is a sure-fire way to derail your healthy diet.  But my neighbor, Ashlee, and I have been swapping a serving of whatever healthy meal we make for dinner.  It's brilliant!  I know she's cooking healthy too, and it's nice to have a change of pace, even though really I could eat the same thing for days.  I love trying new things and testing recipes, and this has been a fun way to do it.  So find a friend or neighbor and swap a meal!

In other news: our dryer died Saturday.  It was to be expected, since our washer went out a month ago and they are the same age.  For some reason the death of the dryer was much less traumatic for me than the washer.  We got the matching LG dryer and it will be delivered Thursday.  Luckily I had made it through most of the laundry when it went kaput, so I'm not in emergency mode.  I also made the leap and am paying a microscopic amount of money to have them take away the broken one.  No trailers for me this time. It feels positively luxurious.

Get creative today, and spice up your meal-time!

Power Breakfast: Overnight Oatmeal Pancakes

You must know by now breakfast is my favorite meal.  It's painfully obvious.  I'm not shy about favoring this meal.  Lunch...meh.  But every morning, I sit at the table for breakfast, crank open all the blinds, let the sun flood in (if it's up yet) and savor every minute of the beginning of my day.

You should also know by now that I'm a brave pioneer and love to try new recipes of any kind.  Thanks to those of you who are my testers, bless your brave kind souls.  I have tried many recipes, and many don't get repeated.   This leads to puzzled expressions if you ask my kids what their favorite thing I make is..."but she doesn't make anything twice...except lemon cake...".  Hmmm...

The first recipe I made is Overnight Steel Cut Oats + Quinoa from Mel's Kitchen Cafe.  Quinoa is an ancient whole grain that has all it's grainy parts attached and is also packed with protein, which is rare for a grain.  It is nutty and delicious, and combines so well with the steel cut oats.  I'm a roughage, nutty, rustic kind of gal and this sat perfectly with me.  Adding cinnamon, maple, bananas, and a dash of toasted coconut made it purely delightful.  I posted this on @fitnessinreality, so now here's the recipe!

The second is Overnight Oatmeal Cinnamon Pancakes, also from Mel's Kitchen Cafe.  Can you tell I'm obsessed with overnight?  Something magical happens when ingredients are allowed to really get to know each other in a close, confined, and cold environment.  Think "stave off hypothermia" kind of close.  This pancake recipe calls for only 3/4 cup whole-grain-wheat flour in addition to 2 cups oatmeal.  Complex carbohydrate win!  It was a cinch to make my own "buttermilk" using Mel's handy substitution recipes.  In addition I used plain Greek yogurt for another protein-packed breakfast.  The sweetener is honey which also makes the A-list for being natural and beneficial.  Top with raw natural peanut butter and no-sugar-added homemade applesauce and you've just graduated from The Perfect Plate 101!  I feel like I've won the breakfast lottery.

So that's my food post for the day.  Obnoxiously healthy?  Maybe.  A little laborious? Not more than usual.  The work is worth it when it helps me feel good about the food I prepare and eat, teaches my girls to eat well, and satisfies us all. 

Have a full and happy morning!

Make It Monday: Paleo Poppyseed Muffins & A Healthy Dinner

Today on the docket are two recipes.  One for grain-free & naturally sweetened muffins and the other a super simple healthy dinner idea from the group.

Katrina sent me this fantastic easy dinner idea:

1 Costco Turkey Burger, broiled or grilled

1 cup steamed broccoli

Add a small red potato, 1 cup sweet potato, or 1/2 cup brown rice to make it luxuriously yummy!

       

The nutrition info for the turkey burger puts it at 200 calories it has a monumental 35 grams of protein!  That's worth every bite!  Turkey is a great low-fat high-protein meat.  Thanks, Katrina!

The other recipe is one I found from the blog Civilized Caveman Cooking.  It's a blog dedicated to Paleo eating.  I got a hankering for poppyseed muffins after I made Challa bread, sprinkled with poppyseeds for dinner last night.

Without going into huge detail, Paleo is a hunter/gatherer way of eating, avoiding agricultural products & domesticated animal products.  The diet is heavy on animal protein, vegetables & fruits. There are many levels of Paleo, and I like some recipes for their lack of grains.  There are lots of Paleo desserts that look amazing. You can read more about Paleo on Diane Sanfilippo's website Balanced Bites, or read her outstanding book "Practical Paleo", found here.  Paleo diets in various forms are used to help solve health problems like diabetes, IBS, auto-immune disorders, and more. 

For baked goods Paleo recipes use almond flour or coconut flour.   Alternative flours lack gluten, which is what makes bread chewy and helps them rise.  So baking with almond or coconut flour results in a slightly different texture and crumb than you're used to.  Paleo baked goods typically have more protein than the usual, and while these flours are low in carbs, they are high in fats, albeit healthy ones. So just like always, moderation is key!

You can find the recipe for the Paleo Lemon Poppyseed Muffins I made today here, or below.  (And I'm still loving the date bites from last week.  So satisfying!)  As a testament to my weird pursuit of health foods of all types I had all the ingredients on hand.  You can find everything you need at your local store, usually in the health food aisle.

Ingredients

Lemon Poppy Seed Muffins

• 2 cups almond flour (185 grams)
• 3/4 cup coconut flour (90 grams)
• 1/2 teaspoon sea salt
• 1 tsp baking soda (3 grams)
• 2/3 cup raw honey, melted
• 2/3 cup coconut oil, melted
• 4 large eggs
• 1/2 cup plus 3 tablespoons unsweetened full-fat coconut milk
• 1-2 teaspoons pure lemon extract
• Zest of 1 lemon
• 1 tablespoon poppy seeds

Instructions

1. Preheat oven to 350 degrees Fahrenheit (176 Celsius).
2. Sift almond flour, coconut flour, sea salt and baking soda in a large mixing bowl and stir with a whisk to combine.
3. Place oil and honey in the bowl of a food processor and process for 2 minutes.
4. Add eggs, one at a time, mixing after each addition.
5. Add coconut milk, lemon extract, and lemon zest, and poppy seeds. Continue to process until well combined.
6. Make a well in the center of the dry ingredients and pour in the wet ingredients and thoroughly combine using a wooden spoon until smooth
7. Pour batter into muffin liners in a muffin pan and bake for 20 minutes
8. Remove from the oven, remove from the pan and let cool

This week I'm starting my 100-mile Little Red Riding Hood training in earnest. Time to commit!  You can read more about the non-competitive women-only Little Red 2015 event here.  I feel really strong with all the cross-training I've done, even though I haven't devoted a ton of time to the bike.  My neck and sit-bones are what need a lot of conditioning!  This week I'm looking at 5 hours on the bike, and 3 hours of cross training.  I couldn't find my training schedule for last year (boo), which was ideal and put me it terrific condition for the event, so I tried to recreate it as closely as possible.

The trick with training and trying to lose weight is to time my meals to fuel me throughout my workout, and to have a high-quality recovery meal after, particularly after long rides.  Wish me luck!  When I train like this I just start eating everything in sight!  The Summer Slim Down has definitely taught me some great skills in choosing healthier foods, rather than digging in for a handful of cold cereal 3 times in the afternoon.   

I had a cheat WEEKEND, and it was horrible!  I was gassy, bloated, lethargic, had a stomach ache, and a sore tongue.  Sugar and those darn refined grains are not all they're cracked up to be!  I really savored my eggs+cottage cheese+veggies & my whole grain+oat pancake this morning.  And a good helping of my daily water to wash it all down.  I feel better already!

So, what's on your agenda for the week?  Hopefully some healthy menu planning and a bunch of fun exercise!

Have a happy Monday and get back on that wagon!

Naturally Sweet Treats & A New Kitchen Tool

I think about food approximately 30% of my day.  Exercise 30%, and everything else 40%.  Maybe food is a wee bit higher than that...

Like most of you, I'm constantly on the hunt for delicious, family-friendly, & healthy recipes.  Heavy on healthy.  My kids groan no matter what I feed them.  I'm past feeling for them.  But not totally.

If you've read the blog lately you'll  find that I'm in the midst of a ten-week fitness challenge.  So exercise, health, & nutrition are even more on my mind.  Sorry.

For my fitness challenge group this week we are eschewing unhealthy foods: fried/fatty, sugary, processed, and fast-food.  Most of the women I've talked to are giving up sugar (except honey in moderation).  Saturday we're having our weekly weigh-in and I have scheduled a tasting table.  It's taken all week for me to decide, but I settled on sharing two naturally sweetened treats.

I saw this recipe about a month ago for Lemon Date Energy Bites on @tara_eats_whole & MyHeartRaces blog.  They caught my attention as being the perfect 3 pm sweet pick-me-up without the sugar and refined flour products that are usually lurking in my cupboard, waiting to be easily snatched up and gobbled down.  They'd also be great prior to or following a HIIT workout, or in a baggie for fuel on a long run or bike ride, as a way to stave off a "bonk".  Here's the recipe:

Lemon Date Energy Bites

2 cups pitted dates

1 cup raw almonds

1 cup raw cashews, pecans, or walnuts, (really any nut will work)

1/2 cup unsweetened shredded coconut + extra to roll balls in

1 T lemon zest

1 T fresh lemon juice

1 T chia seeds

In a food processor pulse nuts until chopped.  Add the rest of the ingredients and continue to mix until well combined.  Form 1 inch balls and roll coconut.  Store in an airtight container in the fridge for about 2 weeks.

The other recipe I decided to use for Saturday is the Whole Wheat Banana (Nut) Muffins from 100 Days of Real Food.  These I've done before, and I wanted to give me, my family, and my challenge group a taste of how good naturally sweet can be.  There's something boundlessly satisfying about eating a real muffin knowing it is 100% good for you.

UPDATE: I made a few modifications to the recipe, in italics as follows:

• 1½ cups whole-wheat flour
• ¾ teaspoon baking soda
• ½ teaspoon salt
• ¼ teaspoon baking powder
• 2 eggs
• 3 Tbsp butter + 1/2 cup plain yogurt
• ⅓ cup pure maple syrup
• 3 very ripe bananas, peeled (the riper they are the sweeter they'll be)
• ½ cup chopped walnuts (optional)

As with any treat, natural or not, moderation is key.  Even healthy sweets can be unhealthy in massive amounts.  One muffin will suffice, or 1-2 energy bites.  Practicing self-control and telling your brain, mouth, & stomach they've had enough is key to having a long-term healthy relationship with food, without feeling deprived and frustrated.

Today I made a kitchen purchase: a spiralizer, this one on amazon.com.  I'm super excited about it.  Stay tuned!

Fuel up on good food!

Make-It Monday: Deliciously Healthy & Simple Recipes

Here are some recipes from The Group this week.  Tried and tested they are sure to be a winning addition to your menu!

From Lori: Roasted Cauliflower with Parmesan & Bread Crumbs

(she says she can't stop herself from eating more!)

1 head cauliflower, cut into 1/2 -1 inch florets

1/2 cup fresh bread crumbs

1/4 cup freshly grated Parmesan 

1/4 cup olive oil  ( I have used 2 TB and it turns out just fine)

Salt and pepper to taste

Preheat oven to 400º.

Toss florets with olive oil, bread crumbs and cheese. Spread in a single layer on jelly roll sheet lined with nonstick foil. Season with salt and pepper.  Roast 30-40 minutes, until nicely browned!!!!

(I like mine very browned!!!)

Hint: Cut calories even further by reducing or eliminating the bread crumbs.  Use whole-grain bread crumbs.  Olive oil is a FANTASTIC fat just oozing with health benefits.  Eat up!

From Lori: Roasted Broccoli

Rinse broccoli ahead of time and lay on paper towels to dry a little before mixing with oil.  After rinsing broccoli, cut into small florets.  Preheat oven to 375.

In a Ziploc bag put 2 Tb olive oil 2-3 cloves of garlic, minced, and a few shakes of salt and pepper.  Add broccoli florets to bag and shake it up making sure all broccoli is covered.  Spread out on baking sheet lined with foil and bake for about 20 minutes till just starting to get browned.  But don’t let it get very browned.  

From Tess: Chicken & Veggie Soup

In a crock pot add: 

2-4 chicken breasts 

3-4 cans of chicken broth

4 cups of chopped carrots, onions, celery, squash, or other veggie

Cook for 8 hours on low or until chicken shreds easily

Refrigerate in 2 cup containers for an easy lunch or dinner serving.  Make it Monday and eat it all week for lunch.  Simple & no fore-thought requred!

From Emily: Protein Chocolate Malt Shake

8 oz of your favorite cow's, soy, or almond milk

1 scoop vanilla protein powder

1 scoop chocolate protein powder

Shake in a jar until WELL blended.  Add a teaspoon of peanut butter or PB2 peanut butter powder.

Hint:  Consuming protein powder is a simple and effective way to boost your protein intake.  It's a perfect afternoon snack or breakfast alternative.  Protein helps you feel fuller, longer.  If you are not leaning out on a 1500 calories diet, reduce carbs and increase protein.  Be sure not to drink all your meals in the form of meal replacement shakes.  Fiber and other "real" foods & nutrients are vital to your nutrition and satiety.

From Katrina: Lipton French Onion & Veggie Soup

1 packet of Lipton French Onion soup mix

2 cups of assorted veggies: onions, zucchini, carrots, broccoli, cauliflower, whatever you have on hand.

Cook until veggies are tender.

Hint: Sometimes we think that "dieting" has to be bland and flavorless.  Use some salt, & experiment with other spices that enhance your food and help you feel satisfied, happy, and excited about eating healthy food.

From Amy: Pepperoncini Beef

1 cheap lean beef roast

1 jar pepperoncinis

2-3 crushed cloves garlic

Cook in crock pot until beef shreds and is tender.  Serve on rolls (whole grain, of course!) with mozzarella cheese, or over mixed greens.  It has enough natural juice to serve as a "dressing".

Any way to make protein and veggies easy and delicious is worth doing!  No one loves bland food that is associated with the word "diet".  Use your imagination and ideas from women around you.  The word diet for our purposes only means "the food you consume", and does not refer in any way to restrictions, eliminations, or denial, only moderation and healthy choices. (except for this two week challenge: eliminating unhealthy foods) This is all about making healthy food choices, and training ourselves out of bad habits by replacing them with excellent habits!

Healthy Breakfast Ideas & Recipes

"20 Quick & Healthy Breakfasts" from Keep Your Diet Real

Breakfast is a necessity.  It gets your metabolism running, gets you fueled for a morning workout, and gets your blood sugar even so you feel like dealing with people and successfully getting them out the door on time.  Which is the toughest workout of all, sometimes.  Try one of these great ideas from the article above, or these recipes provided by ladies in our group:

From Leslee: Egg Sandwich

1/2 toasted English muffin (she likes Thomas Banana Bread English Muffin)

1 egg scrambled w/ 1/2 slice Swiss cheese, in microwave for 1 min, flip, then 30 sec.

1 tsp jam on the English muffin, top with egg.

*I do these for my kids and they love them!  Don't make one breakfast for your kids and one for you.  That's just silly.

From Kristin:  Make Ahead Oatmeal or Refrigerator Oatmeal

1 cup old fashioned oats

1 T. Chia seeds

1 cup vanilla almond milk

2 T. honey

1 cup plain Greek or low fat vanilla yogurt (I use 1/2 of each)

1 grated apple

1 t. fresh lemon juice

1/4 t. vanilla extract

Stir together.  Refrigerate overnight.

Top with berries, nuts, granola, peaches, pomegranate....endless possibilities!

UPDATE: Makes 6 servings.
Kristin put this into myfitnesspal and got the nutrition information:
126 calories
2.3 g fat
24.6 g carbs
3.4 g protein
Thanks Kristin!!

NOTE: I have slightly modified Kristin's recipe that serves 4 and packs a wallop of protein to start your day.  Click here for the printable recipe.

*I added a couple scoops of vanilla protein powder to mine & swapped maple for vanilla.  Cinnamon & pumpkin pie spice would also work nicely.  It's really like a blank canvas: anything goes.  After I tasted it, I thought about putting it in small jam jars (4 oz) & eat it as an evening clean eating dessert.  Yum!  I heart oatmeal.

From Katrina: Open Faced Veggie-Egg Sandwich

1 whole wheat toast

avocado mashed

fried egg

cherry tomatoes

Put it all on toast & eat!

From Anonymous: Crock Pot Oatmeal

Steel cut oats overnight topped with berries

Here's the base method from Bob's Red Mill.

I found this recipe that sounded delicious. Watch the butter and fat, though.  We're going for lean & mean, not dessert!

From Emily: Prepped Omelette Veggies

Cut up spinach, peppers, tomatoes, onions, & mushrooms and divide into small baggies, and freeze them. Saute before you add 2 eggs.  All the chopping is done making omelettes cinch.

You can always add protein powder to oatmeal, cream of wheat, or pancakes.  Protein helps you feel full and builds muscle, and helps you get lean.

Breakfast is your first meal of the day...choose wisely!

Dinner On The Double: Braided Sandwich

I learned this super simple dinner idea during an activity with the Young Women, 16-18 year-old-girls.  If you remember, I also learned these amazing Skillet Enchiladas.  It was a yummy activity!

This one is a Braided Sandwich.  Simple, easy, fast, and sure to impress.  All requirements met, since it's also super delicious!

Start with 1 lb of lunch meat, any kind; four slices of cheese, any flavor; Italian dressing, you only need a tablespoon or two; an egg white; and 1 lb of nice, soft roll, bread, or scone dough.  My local grocery store carries it ready to go in a baggie.  It's the bomb.

UPDATE: My friend gave me a super idea: use a frozen loaf of bread dough, Rhodes or some-such.  Just remember to defrost it before hand, or use the quick-method with some boiling water and a warm oven.  They call theirs Stromboli, and you could fill it with pepperoni, ham, sausage, peppers, onions, olives, pizza sauce, mozzarella, & cheddar.  The options are as limited as your imagination...which in my case is severely.  Aren't friends great!?

Preheat your oven to 350°.

Roll out your dough about 14" long and 8-10" wide.  This is easier the warmer your dough is.  Mine was fridge temp, and it made things slightly difficult once I got to the braid.

Pat your meat dry with paper towels.  Fold the sandwich meat into quarters (it only took me my whole life to realize that sandwich meat is much more tasty folded) and place on the dough, down the center.  I chose turkey.  

Drizzle a couple tablespoons of the dressing down the middle.  

Won't really need salt, but pepper is nice.  

Slice the edges of the dough, the same number of slices on each side (which I didn't do and it turned into a big pain).

Place the four slices of cheese on top of the meat and dressing.  I chose Swiss.

Fold the bottom up, then alternate folding the "fins" over the center, crossing to make a "braid".  Fancy look, easy as pie.  This is where warm, puffy dough is nice.  The braids will overlap better and cover all the meat if you start with room-temp dough.

When you get to the last two fins plus the top round section, fold the top down over the meat, then fold the fins, and tuck randomly in to keep the braided look.  That one extra fin was really bugging me right about now.

Whip up your egg white with a teaspoon of water until frothy, then brush it on with a pastry brush, coating all the exposed dough.  

Lay it on a greased cookie sheet, or line the sheet with parchment paper.  At this point you could let it sit and raise for a few extra minutes.  But seeing as I'm always doing the "dinner dash" mine had to go straight into the oven.

Pop it into the oven for 30 minutes, or until golden brown.  Darker than this is better; my ends were slightly doughy.

That was sure easy!  Despite the rush and the shortcuts I took today, it turned out pretty well.  No one ever need know how ridiculously simple this complicated-looking braid really was.  In expensive and a hit with kids.  Do you need any more reasons to try this Braided Sandwich?

Dinner time is Family time!

And thanks to Brooke at Pick Your Plum for featuring our 12 Simple Easter Crafts post on Facebook today!  Wow, did traffic soar!  And thanks to all of you who explored our little blog project.  We hope you really like it! 

Lemon Sugar Cookies with Lemon Royal Icing

My hunt for the perfect sugar cookie has been long and arduous.  Mr. wants a soft Loft House style cookie.  The kids want cut outs.  I like easy.  In typical family fashion, everyone can't be satisfied at the same time no matter what I make.  So I decided that the baker trumps all, so I set about testing for my own perfect sugar cookie.

I came across this versatile recipe several years ago and my favorite way to make it is rolled ball-style.  I don't want a large cookie, and shapes take a lot of work to make cute, and honestly, when I'm in the mood for a cookie it's usually to eat, not to satisfy my very dormant artistic penchant. If it's not to eat, then it's to give away, and then I'm mass-producing so why in the heck would I make the process harder by baking something I had to CAREFULLY decorate? I'm not crazy.

These two-bite drop cookies are my favorite!  The brightness of the lemon flavoring, combined with the crunch of the Royal icing make these a pure delight to eat.  They are a cinch to form, and so easy to frost!  The shiny icing makes them look fancy and scrumptious.  The color options are endless so have fun with pastels, brights, or holiday themes.

I'm still working on my artistic flair.  A couple years ago I made chocolate sugar cookies in letter shapes with some major decorating using varying consistencies of frosting.  This was the tutorial I used, from Sweet Sugar Belle.  She has videos showing the different consistencies of frosting, extremely helpful.  It was super fun and the kids & Mr. enjoyed it immensely, but it was a lot of work, and lots of cleaning out squeeze bottles.  I'll do it again soon, maybe for Easter.  If I can just find those Easter cookie cutters...

For our Lemon Sugar Cookies, the girls got an assembly line going, rolling, and rolling, and rolling...

This time we made St. Patrick's Day goodie bags, posted here, so we colored the frosting the colors of the rainbow.  I was pleased with how they turned out. We went for the "rustic" look.  (read: we frosted 140 cookies; we didn't have all day)

Lemon Sugar Cookies

1/2 cup shortening

1/2 cup butter

2 cups sugar

3 whole eggs

1 tsp lemon extract

1 tsp vanilla extract

1/2 tsp salt

5 Tbsp sour cream

5 cups all-purpose flour

1 tsp baking soda

Cream shortening, butter, sugar.  Add eggs, lemon, vanilla, & sour cream.  Mix until creamy.  Add sifted dry ingredients: salt, soda, & flour.  Chill for several hours or overnight.  Roll into balls about 1.5 Tbsp in size.  Leave in ball shape, do not flatten!  Bake at 350° for 12-14 min.  They should be lightly brown around the edges, but not too.  You don't want them to fall, but stay dome-shaped.  Makes approximately 60-70 cookies.

See how glossy the frosting is?  We used Wilton food coloring gels, or paste.  I love the vibrancy you get from paste, and a little goes a long way.  Also the paste helps keep the frosting consistency, rather than making it runny by using liquid coloring.  The icing hardens, gets shiny, and the color deepens even more. 

Lemon Royal Icing

1 bags (2 lbs) powdered sugar

1/2 cup + 2 Tbps Meringue Powder

2/3 - 3/4 cup warm water

1-2 Tbsp lemon extract

Combine sugar & meringue powder in bowl using whisk attachment.  

Add the extract to the warm water, then slowly add to the dry ingredients.

Mix on low, frosting will look liquid-like.

Turn up to medium and mix for 7-10 minutes until fluffy and peaks form.  Watch closely as times are approximate.  Stop when frosting becomes stiff.  Royal icing will keep for up to a month.  Keep in an extremely air-tight container, on the counter or in the fridge.

* note * This recipe frosts double of the cookie recipe above.

Add food coloring as desired and frost cookies.  Work quickly - Royal Icing hardens fast!

I am sure you'll love these as much as I do!  I'm pretty sure we ate our share of the 140 yesterday.  At two bites, you can easily lose count!

Enjoy!

Quick Meals: Skillet Chicken & Cheese Enchiladas

My kids love enchiladas.  Enchiladas require so much work, and I can never get out of making enough for an army, resulting in leftovers for days.  

This week I went to an activity where one of my Laurels shared this recipe.  We tested it, and it was a hit!  It was crazy delicious, ridiculously easy, and perfect for a budget.  While hubby calls them "lazy enchiladas", I'm over it.  We had them tonight, he asked for seconds, the kids all ate it, and NO LEFTOVERS!!

Try it soon, it'll become a staple!  Dinner success is yours!