Tasty Tuesday

This recipe is great on its own for a meal or you can up the protein by adding some chicken to it!  Either way, it's a great way to get in a TON of veggies but have it still taste indulgent!

Cheesy Veggie "Pasta" Bake

Ingredients

1 whole spaghetti squash
2 tablespoons olive oil
1 red pepper, diced
1 zucchini, diced
1 carrot, shredded
2 cloves garlic, minced
1 tomato, diced
16 ounces tomato sauce
4 ounces shredded mozzarella cheese
1/4 cup shredded Parmesan

Directions

1. Preheat oven to 350 degrees.
2. Poke spaghetti squash all over with a knife and cook in the microwave for eight to 12 minutes until soft. If you don't have a microwave, place the poked squash on a baking pan and bake at 375 degrees for 45 to 60 minutes. While that's cooking, add the oil, garlic, pepper, zucchini, and carrots to a pan, cooking over medium heat.
3. Cut the squash in half, scoop out the seeds, and with a fork, scrape the flesh from the peel. It should flake off easily in strings, resembling spaghetti. Place the spaghetti squash flesh in a casserole dish. Add the cooked veggies, diced tomato, sauce, and most of the cheese and mix well. Sprinkle leftover cheese on top and bake for 30 minutes or until the cheese is bubbly.
4. Allow to cool for five minutes, serve, and enjoy!

Information

Yield: 6 servings

 

Nutrition

Calories per serving: 208

Source:  Here

Motivation Monday

Is there really any other option?  Work hard and success will come!

Fit Friday

Let's attack those lower Abs!

Topic Thursday

Sometimes we need to hit the 'Reset' button and get back to basics.  Here are 6 easy tips for living your healthiest life...

Wellness Wednesday

Do you Yoga?  There are so many benefits of Yoga, if you haven't tried it before, check it out!  A great stress reliever! 
GVU Wellness offers Yoga on Tuesdays/Thursdays 11:30 - 12:00.  Come and try it out!

Tasty Tuesday

Here is a super easy and tasty crock-pot soup!  Perfect for cooler temps!

Yield: 8-10 servings

Ingredients

• 2 - 2 1/2 lbs. bone-in chicken pieces (I used 2 very large chicken breasts)
• 1 onion, chopped
• 3 garlic cloves, crushed
• 1 can chopped green chilies
• 1 lb. great northern beans, soaked
• 2 tsp. cumin
• 1 tsp. oregano
• 1/8 tsp. cayenne pepper
• 1/2 - 1 tsp. chili powder
• 1 (32oz) box chicken broth
• 2 cups water
• salt to taste
• 2 Tbs. cornmeal
• 1 cup milk

Instructions

1. Place all ingredients in the slow cooker, except the cornmeal and milk.
2. Cook on high 6-7 hours or low 8-9 hours.
3. Remove chicken from soup and shred.
4. Return chicken to soup.
5. Stir cornmeal and milk together and add to the soup to thicken.
6. Adjust seasonings and serve.

Source:  Here

Motivation Monday

I thought reading these 3 simple rules would start this week off right!

Fit Friday

This Late Night Workout is great to do if you had to skip the gym and need to fit something in before bed...or you can do it ANY TIME!  It's a great no-equipment-needed workout!!

Topic Thursday

Magnesium deficiency is on the rise.  Are you getting enough?  Most of us aren't.  Here are some great sources and information on this much needed vitamin!

Wellness Wednesday

Do you get enough sleep each night?  Why is sleep so important anyway???  See below for answers to these questions!

Tasty Tuesday

It seems like Fall outside...so let's have all things pumpkin!!  Here are a couple of yummy, healthy, pumpkin recipes to try out!



Healthy Oatmeal Pumpkin Muffins
Source: Here

For the Muffins

• 1 cup all-purpose flour
• 1/2 cup packed brown sugar
• 2 teaspoons baking powder
• 1 teaspoon pumpkin pie spice
• 1/2 teaspoon salt
• 1/4 teaspoon baking soda
• 1 egg, beaten
• 3/4 cup canned pumpkin
• 1/4 cup milk
• ½ cup applesauce
• 1 cup old-fashioned oats
• 1/2 cup nuts or chocolate chips

For the Streusel Topping

• 1/2 cup light or brown sugar
• 1/4 cup old fashioned oats
• 2 tablespoons all-purpose flour
• 1/4 teaspoon cinnamon
• 1 1/2 tablespoons butter

Instructions

• Preheat oven to 350 degrees fahrenheit.

The Muffins

• In a large bowl, combine the dry ingredients.
• Combine the beaten egg, pumpkin, milk, and applesauce; add wet ingredients to the dry ingredients just until moistened.
• Stir in oats and walnuts or chocolate chips.
• Fill greased muffin pan two-thirds full.

The Streusel

• In a small bowl, combine the brown sugar, oats, flour, and cinnamon. Cut in butter until crumbly. Sprinkle 1 rounded teaspoonful over each muffin.
• Bake for approx. 20 minutes and let cook completely before serving.

 

No-Bake Pumpkin Oatmeal Cookies

• 3/4 cup quick oats (60g)
• 1/2 cup oat flour (or make your own by blending oats in a food processor until they become powder. Measure after blending.) (75g)
• 1/4 tsp salt
• 1/4 tsp baking soda
• 1/4 cup xylitol or sugar (or coconut sugar or sucanat) (55g)
• 1/4 tsp cinnamon (optional: a pinch pumpkin pie spice as well)
• optional: handful mini chocolate chips
• 1/3 cup canned pumpkin (or sweet potato puree) (80g)
• 2 to 2 1/2 tablespoons milk of choice, as needed
• 1 tablespoon oil (omit if you desire, but I can’t vouch for the results)
• 1/2 tsp pure vanilla extract

Combine all dry ingredients and stir very well. In a separate bowl, combine all liquid (including pumpkin). Then stir to combine, and form into balls or cookies. Or put in the fridge to firm up a little before forming cookies.

Source:  Here

Motivation Monday

So true...

Fitness Friday

I think this would be a great way to start your day!!!

Topic Thursday

There are so many great benefits of protein powders (i.e. adding to smoothies to boost protein, post workout recover, etc.).  But figuring out which one to get (as there are SO many) can be tricky.  This guide give pros and cons to each type of protein powder!

Wellness Wednesday

The next time you're building your favorite sandwich, try putting that mayo away.  Here are some good (and not so good) swaps!

Tasty Tuesday

Here is a great recipe from Iowa Girl Eats that is perfect to bring to a tail gate or if you're watching some football at home (or any occasion really!).





Ingredients

• 15oz can black beans, drained and rinsed
• 15oz can corn, drained (or 1-3/4 cup fresh or frozen-then-thawed corn)
• 3 vine-ripened tomatoes, seeded and chopped
• 1 green bell pepper, chopped
• 1/2 red onion, chopped
• 1 jalapeno pepper, ribs and seeds removed then minced
• 1 clove fresh garlic, minced
• 1/4 cup chopped cilantro (or more or less)
• 1 teaspoon cumin
• salt and pepper
• 3/4 cup Zesty Italian salad dressing

Instructions

• Combine all ingredients in a bowl then mix to combine and serve with tortilla chips. Can be made a day ahead of time.

Motivation Monday

In my opinion, this quote applies not just to fitness but to every aspect of your life.  There is always someone watching you and you could be secretly motivating them by never giving up!  And if you do have kiddos, just remember that they are ALWAYS watching you! :-)  Be a great example!

Fit Friday

Here's a fun Crazy 8 workout!!  Try doing all 8 exercises 8 times!  Woo Hoo!

Topic Thursday

How often do you really read your food labels?  Here's a breakdown of what you should look for in your labels and what to avoid!

Wellness Wednesday

Do you eat breakfast EVERY day?  If not, you should!  Why is breakfast so important?  See below!

Tasty Tuesday

Here is a great end-of-summer salad recipe!  Tilapia is a very inexpensive fish that you can find at any supermarket!  Try it today!

INGREDIENTS

1 Tbsp. extra-virgin olive oil

8 oz. sliced baby bella mushrooms

1 cup sliced zucchini

1 pinch coarse salt and freshly ground pepper, plus more for seasoning fish

3 Tbsp. honey

1 Tbsp. fresh lime juice

2 fresh tilapia fillets

3 cups baby spinach

1 cup cherry tomatoes, halved

4 Tbsp. favorite bottled lime vinaigrette

DIRECTIONS

• Heat the oil in a medium skillet over medium high. Add the mushrooms and zucchini, season with a pinch of salt and pepper and sauté for about 5 minutes, until softened and starting to brown. Remove from pan and set aside to keep warm.
• In a small bowl, whisk the honey and lime juice together.
• Preheat an indoor or outdoor grill over medium high. Lightly coat with cooking spray. Season the fish on both sides with salt and pepper and place on the grill. Grill for about 3 minutes on each side, brushing the fish with the honey lime glaze.
• Divide the spinach leaves over two dinner plates. Arrange the grilled fish over the spinach, followed by the sautéed vegetables. Sprinkle the cherry tomatoes over the salads. Lightly dash with favorite lime vinaigrette.
• Serve immediately!

Motivation Monday

I just love this!