Tasty Tuesday

When the temps drop, nothing beats a warm bowl of soup!  This soup can be altered for your food preferences (use white rice or cauliflower rice, etc.). You can make this in an Insta-Pot or on the stove top!  Enjoy!



Stuffed Pepper Soup

INGREDIENTS

• 2 tablespoons garlic oil
• 2 pounds grass fed ground beef
• 1 teaspoon salt
• 2 teaspoons italian seasoning (check ingredients for no onion or garlic)
• 2 (14.5oz) cans diced fire roasted canned tomatoes
• 1 cup strained tomatoes (or tomato sauce if not low fodmap)
• 3 whole bell peppers (not green) chopped
• 1 bunch green onions chopped- about 1/2 cup
• 1/2 cup water (for stove-top)
• 3 cups white rice or cauliflower rice for Whole30

INSTRUCTIONS

INSTANT POT INSTRUCTIONS

• Press the "saute" button and add the oil, beef, salt, and seasoning and cook for 6-8 minutes, breaking up the meat and stirring regularly. Hit "cancel". 
• Add in the tomatoes, peppers, and green onion and stir well. 
• Place the lid on, make sure the valve is closed. Press the "manual" button and then adjust the time to 10 minutes. 
• Hit "cancel" and release the pressure. Serve with rice or cauliflower rice. 

STOVE-TOP INSTRUCTIONS

• Add garlic oil to a large skillet and cook the peppers over medium heat for 5 minutes, until tender. 
• Add the beef, salt, and seasoning and cook until browned, 5-7 minutes. Add in the tomatoes, green onions and water and cook 10 minutes. Add in the rice if using it. Serve hot. 

Source:  https://www.realfoodwithjessica.com/2017/12/31/paleo-whole30-stuffed-pepper-soup/

Tasty Tuesday

Here are some great healthier Halloween treat ideas!!

Tasty Tuesday

Here is a great way to incorporate fall's best flavor--pumpkin--into an easy healthy snack!

No-Bake Pumpkin Oatmeal Energy Balls

INGREDIENTS

• 1 1/2 to 2 cups dry, uncooked oatmeal
• 1/2 cup all-natural peanut butter or other nut or sun butter
• 1/2 cup pumpkin puree
• 1/4 cup chia seeds
• 1/4 cup quality honey
• 1 teaspoon vanilla extract
• 1/2 teaspoon cinnamon or pumpkin pie spice
• 1/2 cup mini dark chocolate chips

INSTRUCTIONS

1. In a medium bowl,a add 1 and 1/2 cups oats, peanut butter, pumpkin, chia seeds, honey, vanilla, and cinnamon. Stir to combine well. You want the mixture to be soft but not too sticky. If you pick up a generous spoonful, you should be able to roll it into a ball and only make a minimal mess (it should stick together when rolled but still feel tacky on your hands). Depending on the type of oats you used (old-fashioned or quick oats), you made need to add up to a half cup more oats and stir until you reach the desired consistency. Again, it’s ok if it’s a little sticky because the oats will absorb some of the moisture after a little time passes, but unworkable sticky isn’t the goal.
2. When the mixture is workable, add the chocolate chips and stir to combine. Scoop a large spoonful into your hand and roll into balls. Repeat with remaining dough. Keep these in the fridge for up to a week, or in the freezer for much longer.

Source: https://www.blessthismessplease.com/no-bake-pumpkin-oatmeal-energy-bites/

Tasty Tuesday

We can fall in a rut when it comes to snacks...here is a great list of healthy snacks you can reach for!

Tasty Tuesday

Here are some great snack box ideas for those of any age!  Kids and adults both will love these!

Tasty Tuesday

It's September so that means the intro of pumpkin season!  Here are some yummy homemade muffins your whole family will enjoy!

HEALTHY PUMPKIN MUFFINS

INGREDIENTS

• 3 cups old-fashioned oats*
• 1 tablespoon pumpkin pie spice, homemade or store-bought
• 1 1/2 teaspoons baking soda
• 3/4 teaspoon fine sea salt
• 2 eggs
• 1 cup unsweetened almond milk, plain or vanilla
• 1 cup pumpkin puree
• 1/2 cup maple syrup
• 3 tablespoons melted coconut oil (or any mild-flavored oil)
• 1 teaspoon vanilla extract
• optional: turbinado sugar for sprinkling

INSTRUCTIONS

1. Preheat oven to 375°F. Line a 12-cup muffin pan with parchment or cupcake liners, or lightly grease with cooking spray.  Set aside.
2. Puree oats in a blender or food processor until they reach a flour-like consistency.  Add in the pumpkin pie spice, baking soda and sea salt, and pulse until the mixture is evenly combined.  Set aside.
3. In a separate large mixing bowl, whisk together the eggs, milk, pumpkin puree, maple syrup, coconut oil and vanilla extract until evenly combined.  Fold the dry ingredients in with the wet ingredient mixture, and stir until the mixture is just combined.  (Try to avoid over-mixing.)
4. Portion the ingredients into prepared baking cups.  Then sprinkle a pinch of turbinado sugar on top of each muffin, if you would like.
5. Bake for 15-18 minutes, or until a toothpick inserted in the center of the muffins comes out clean.  Remove from the oven and place the pan on a cooling rack for 5 minutes.
6. Serve warm.  Or let the muffins cool to room temperature, then store in a sealed container for up to 3 days, or freeze for up to 3 months.

Source: https://www.gimmesomeoven.com/healthy-pumpkin-muffins/

Tasty Tuesday

Here is a great smoothie to get some fruit in and keep you cool in this summer heat!

Tasty Tuesday

Here is a great way to get in some more veggies (especially if you are participating in the June Veggie Challenge)...use that grill and enjoy this yummy side!

Ingredients

• 1 lb fresh green beans
• olive oil or non stick spray
• salt and pepper
• Foil

Instructions

1. Clean and cut the ends of the fresh green beans
2. Place them on a sheet of foil. (I use heavy duty foil)
3. Add olive oil (or non stick spray) and Season with Salt and pepper.
4. Fold into a foil pack.
5. Cook for 5 minutes on each side on direct flames.

Tasty Tuesday

Here is a great cheat sheet on roasting vegetables...roasting them brings them so much flavor!  What's your favorite veggies to roast?

Tasty Tuesday

Here is a great way to kick up boring ole chicken!  So good!  Break out that grill!

Ingredients

• 2 lemons juiced (about 1/4 cup)
• ¼ cup extra virgin olive oil
• 1 teaspoon dried basil
• 1 teaspoon dried oregano
• ½ teaspoon salt
• ½ teaspoon black pepper
• 3-4 garlic cloves crushed
• 4 boneless skinless chicken breasts

Instructions

• In a small bowl, whisk together lemon juice, olive oil, basil, oregano, salt, pepper, and garlic.
• Place chicken breasts into a large resealable plastic bag or shallow dish. Pour marinade over chicken.
• Marinate in the refrigerator for a minimum of 30 minutes, or up to 8 hours.
• Heat an outdoor grill over medium-high heat, about 400 degrees.
• Grill chicken for 5 to 7 minutes per side, or until internal temperature reaches 165 degrees F.
• Remove from grill and let rest 5 minutes before serving.

Tasty Tuesday

A little different post today...instead of a recipe, here is a reminder...

Tasty Tuesday

Here is a super yummy dip that you can use for fruit!  So good!!


Just alter these 3 ingredients until you get the taste you want!  So easy!

Tasty Tuesday

Here is a super easy, super yummy 2 ingredient pancake recipe for you to try!!

INGREDIENTS

• 2 eggs
• 1 banana
• Optional:
• 1/2 tsp cinnamon
• 2–4 Tbsp blueberries

INSTRUCTIONS

1. Whisk the eggs together in a medium bowl. Break the banana into chunks and mash or mix into the egg mixture. Whisk together until blended and few lumps remain.
2. Optional: add 1/4 tsp cinnamon or 2-4 Tbsp blueberries for variety.
3. Cook over medium heat until the edges begin to brown. Flip and cook for an additional 30-60 seconds or until cooked through.
4. Remove to a plate and serve as desired.

Tasty Tuesday

Here is a great make-ahead recipe for breakfast on the go or a healthier snack (better than store bought bars, etc.).  Kid approved!

INGREDIENTS

• 1 cup rolled oats (uncooked)
• 1/4 cup flour (can use wheat flour or sub with almond, coconut or GF blend flour)
• 1/2 tsp cinnamon
• 1/4 tsp baking powder
• 1/4 tsp baking soda
• 1/4 tsp salt
• 2 tbsp coconut oil
• 2 eggs
• 1/4 cup maple syrup
• 1/4 cup peanut butter (crunchy or creamy)
• 1/2 tsp vanilla
• 1/3 cup chocolate chip

INSTRUCTIONS

1. Preheat oven to 350 F and line a 8x8 pan with parchment paper. 
2. In a medium bowl, mix together the oats, flour, cinnamon, baking powder, baking soda and salt. Set aside.
3. In a microwave safe bowl, melt the coconut oil by putting it in the microwave for 15-20 seconds. Beat in the eggs. Add in the maple syrup, peanut butter and vanilla. Mix until combined. 
4. Pour the wet ingredients into the dry and mix until just combined. Use a rubber spatula to fold in the chocolate chips. Spread the mixture into the pan. Bake for 20-25 minutes or until golden brown. Let cool before cutting into bars. Store in an airtight container on the counter for up to 3-5 days.

Tasty Tuesday

Here is a great side dish (or could be a meal in itself) that is a spin on the regular twice baked potato!

Twice Baked Sweet Potatoes {Paleo, Whole30, Dairy-Free}

Ingredients

• 4 small/med sweet potatoes
• Coconut oil or ghee to coat before baking
• Sea salt for baking
• 6 slices nitrate free bacon sugar free for Whole30
• 1 large onion or 2 small sliced thin
• 2 tbsp ghee for caramelizing onion (you can also use rendered bacon fat if preferred)
• sprinkle sea salt for onions
• 5 oz fresh spinach chopped
• 3 Tbsp full fat coconut milk or coconut cream
• 1 Tbsp nutritional yeast
• 2 tsp spicy brown mustard check label for Whole30 compliance
• 1/4 tsp garlic powder optional
• Sea salt and pepper to taste

Instructions

1. Preheat your oven to 400 degrees F and line a baking sheet with aluminum foil or parchment paper. Scrub your potatoes and coat them in coconut oil or ghee with your hands, then sprinkle sea salt all around. Poke each with a fork a few times to release steam.
2. Bake potatoes in the preheated oven for 1 hour or until soft on the inside (times will vary depending on the thickness of your potatoes)
3. While potatoes bake, caramelize the onions (see below) and cook the bacon.
4. For bacon, heat a large, heavy skillet over medium-high heat until crisp; drain on paper towels and set aside. Reserve at least 1 Tbsp bacon fat to sauté the spinach.
5. To caramelize the onions, heat a non-stick skillet or well seasoned cast iron skillet over med-low/low heat and the ghee or coconut oil. Add all the onions, stirring to coat. Sprinkle with a bit of salt and cook over low or medium low heat, stirring every 5 minutes ago to prevent burning. Once onions have been cooking for about 25-30 minutes and are deep golden brown, remove from heat and transfer to a plate or bowl.
6. For spinach, place 1 tbsp bacon fat or other cooking fat in a large skillet (or simply use the same skillet that you cooked the bacon in) and heat over medium-high heat. Add all the spinach and stir or toss with tongs so it wilts evenly. Cook for about 2 minutes or until it’s soft and wilted.
7. Once potatoes have baked and are cool enough to handle, cut each one in half lengthwise and carefully scoop out the inside using a spoon, leaving a thin layer to avoid breaking the skin.
8. Place inside of potatoes in a mixing bowl and mash, then stir in the coconut milk, nutritional yeast, mustard and garlic powder until smooth. Crumble in the cooked bacon and stir in the caramelized onions and spinach, then season with salt and pepper to taste.
9. Spoon the mixture into the potato skins to fill all, then bake (at 400 degrees) for another 15-20 minutes until toasty. Serves 8 as a side dish or 4 as a meal. Store leftovers in the refrigerator for up to 4 days - reheat in the toaster oven or oven. Enjoy!

Tasty Tuesday

St. Patrick's Day is the perfect excuse for getting in some healthy 'green'...check this recipe out and add some green to your day!

5-Minute Avocado Ranch Dip with Greek Yogurt

Ingredients

• 2/3 cup mashed avocado (from about 1 - 1 1/2 avocados – see note)
• 1/2 cup nonfat plain Greek yogurt
• 3 tablespoons nonfat milk
• 2 teaspoons dried parsley
• 1 1/4 teaspoons white vinegar
• 3/4 teaspoon onion powder
• 1/2 - 3/4 teaspoon kosher salt (see note)
• 1/2 teaspoon dried dill
• 1/4 teaspoon garlic powder
• optional snipped fresh chives for garnish

Directions

Place all ingredients (except optional chive garnish) in a food processor and process until thoroughly combined, scraping down the sides as needed. Taste and adjust salt if desired (see note).

Serve immediately, alongside vegetables or whole-grain tortilla chips. 

Recipe Notes

Avocado: There's actually no need to mash the avocado before processing, except that it will help you make sure you get exactly the right amount. Avocados vary in size, which could affect the ratio of the other ingredients you'd need in order to get the right flavor profile. 

Salt: I typically adjust the amount of salt slightly, depending on whether I'm serving this Ranch Dip with vegetables, or with salty tortilla chips. If serving with veggies, you may like to add slightly more salt, to help the flavors pop, but since tortilla chips are salty already, you probably can get by with less salt in the dip in that case. I recommend starting with 1/2 teaspoon of salt, and tasting the dip along with your choice of dipper – then adding a little additional salt if needed.

Tasty Tuesday

Healthy Chicken Carnitas Burrito Bowl

iNGREDIENTS

• 1/4 cup Mexican slow cooker chicken carnitas, or any leftover shredded chicken
• 1/4 cup black beans, cooked
• 1/4 cup whole kernel corn, cooked
• 1/4 cup plum tomatoes, diced
• 1/2 avocado, thinly sliced
• 1/4 cup white rice, cooked
• 1/2 cup romaine lettuce, chopped

INSTRUCTIONS

• To make the Mexican slow cooker chicken carnitas, follow the recipe below. If you don't have the time, you can use any leftover chicken that you have in the fridge or even a prepared rotisserie chicken from your grocery store.
• In a large salad bowl, place each ingredient together side-by-side. 
• Top with freshly squeezed lime juice, cilantro and sour cream/Greek yogurt, if desired

FOR THE CHICKEN CARNITAS

• 2.5 lbs boneless, skinless chicken breasts or thighs
• 1.5 tsp cumin powder
• 1 tbsp minced garlic
• 1/2 tsp salt
• 1 tbsp chili powder
• 1 tbsp brown sugar
• 3 tbsp freshly squeezed lime juice (about 1.5 limes)
• 1/4 cup chopped cilantro

Tasty Tuesday

Here are some great snack ideas for kiddos and adults alike!

Tasty Tuesday

Here is a super easy, quick and delicious dinner idea that your whole family will love. Top these pizza boats with any toppings you like!


Zucchini Pizza Boats

Ingredients

2 

medium or 3 small zucchini

1⁄2 cup

 tomato based pasta sauce

1⁄2 cup

 shredded mozzarella cheese

2 Tablespoons

 Parmesan cheese

Directions

1. Heat oven to 350 degrees.
2. Wash zucchini. Trim ends and cut each in half lengthwise. Use a spoon to gently scrape out soft, seedy center of zucchini.
3. Place zucchini halves in a small baking dish. Spoon pasta sauce into zucchini halves. Top with mozzarella and parmesan cheeses.
4. Bake for 25 to 30 minutes or until zucchini can be pierced with a fork and cheese is bubbly and brown. Serve warm.
5. Refrigerate leftovers within 2 hours