Sunday, November 19, 2017

Thanksgiving Sweet Potato Casserole

This is my favorite dish during thanksgiving! Probably because of its sweetness! There is A LOT of added sugar to this dish BUT I have a great alternative for ya!



Ingredients
2 lb Sweet Potatos cooked (you can cheat and used canned in light syrup but it will add more sugar)
2/3 Cup Unsweetened Apple Sauce
Chopped pecans for topping
Dash nutmeg

Directions
1. Cook sweet potatoes until soft.
2. Scoop insides out and place in mixing bowl. Add the apple sauce and dash of nutmeg and blend with hand mixer
3. Greece baking dish and pour in dish. Top with pecans and spray top with Pam so they will roast
4. Bake at 350 for 30 min

Friday, November 17, 2017

Thanksgiving: Mashed Potatoes

Believe it or not I am NOT a mashed potatoes fan! I know call me crazy! But C loves Mashed Potatoes! To make them really smooth and creamy often calls for heavy cream, butter, and milk! But here is a great alternative to make it less calories, fat, and even more protein!

Ingredients:
6 large Idaho potatoes (use Yukon Gold but more of them)
2 Cups Greek Yogurt plain
1 TBS Garlic Powder
3 TBS Almond Milk (may need to add more)
Salt
Pepper

Directions:
1. Boil the potatoes until soft
2. Place in bowl and add Yogurt, almond milk, garlic powder, salt, pepper
3. Mix with hand mixer until smooth!


Thursday, November 16, 2017

One Pan Chicken and Broccoli

This is a GREAT quick and easy meal!! One of my go to when I need something healthy and quick!!


Ingredients:
4-8 chicken thighs (breast are better for ya!)
2 heads of broccoli
DASH seasoning *no salt so perfect taste without the sodium!
Olive oil
1/2 onion

Directions:
1. Pre heat oven to 375
2. Cut broccoli off head and into bite size pieces. Chop up onion and toss in olive oil
3. Spread parchment paper on pan for easy clean up! One 1/2 plan place chicken and sprinkle with DASH seasoning. The other 1/2 pour broccoli and onion
4. Bake for 40-45 min depending on sjze is chicken yoj may need to cook longer!

Thursday, November 2, 2017

Mac and Cheese-Comfort Food Done Healthier

So Tuesday night was Halloween and it was COLD!!! Snow and all! The clouds, the cold, the idea of winter quickly approaching had me CRAVING some comfort food, specifically Mac and Cheese! But I really didn't want all the carbs, the calories, etc!

So I put in the ingredients I planned on using into my food app and turns out a serving (3/4 cup) of this stuff is only 290 calories!! Talk about a WIN! 



So this mac and cheese nutrition value is as follows:

Total Fat: 20grams  
Carbs: 10.9g
Fiber 1.1 grams
Protein 8.2 grams
Sodium 239 mg 

A little high on fat but low on everything else!! Here is the recipe: 


Ingredients: 
2 Cups GF Rice Pasta (substitute whole wheat pasta) 
3 Cups chopped Cauliflower 
2 Cups Coconut Cream
2 TB Butter 
2 1/3 Cup Shredded Cheddar Cheese 
1/2 Onion Chopped 
2 ts Garlic Powder 
4 Slices Turkey Bacon 

Directions 
1. Preheat oven to 375 degrees
2. Cook pasta as directed by the box. When water boils also add in chopped cauliflower. After cooking drain the water and set aside. 
3.. In a separate sauce pan, melt 2 TBS of butter and place 1/2 chopped onion in the pan to sauté along with chopped up turkey bacon. Add garlic powder to cooked onions 
4. Once the onion is browned pour in 2 cups of coconut cream. Use only the cream part and let the cream mixture get warm. Once it is near boiling add in 2 cups of shredded cheese and mix untill the cheese is melted into the cream (it should turn yellow and no chunks of cheese left). Set aside the extra cheese to top the dish.
5. Pour sauce over top of noodles and cauliflower then pour into a pan to bake. Sprinkle leftover cheese on top and bake for 25-30 minutes or until cheese on top has melted and bubbled 
6. Cool and enjoy! 

Wednesday, October 25, 2017

Healthy Fall Chili (Crockpot)

If you are like me you make Chili almost every weekend! Haha because its SUPER easy and last for awhile! My neighbors and I just had a pumpkin carving party where we each made a chili! I went with my typical "healthier" option!




Check out the Recipe below! It even fits into the 21DF containers! 


Ingredients:
1lb Chicken shredded or Ground Turkey
1 Can Chicken Broth
1 28oz Can crushed or puree tomato 
1 Butternut Squash chopped 
1 Green pepper chopped
1 Red pepper chopped
1 Onion chopped 
1 can Chili Beans low sodium, drained and rinsed 
1 can White Northern beans, drained and rinsed 
3 dashes of Chili Powder 
2 dashes of Garlic Powder 
Salt 
Pepper 


Directions:
1. Place the chicken (raw) into the crockpot or if you are using ground turkey make sure to brown the turkey first! 
2. Place in the liquids, veggies, beans, and season! Cook on low for 6 hours or high for 3! 
3. Enjoy! 

You can serve with some shredded cheese or my favorite is with corn bread :) Yumm! 

Tuesday, October 17, 2017

Gluten Free Pumpkin Bread

So this might not be the most healthy recipe I post, but it is GOOD! It is also Gluten Free and Dairy Free :) Sometimes I just have to cave to all the fun fall things! For some reason, most of these fall foods are sweets! The Apple Crisp, Pumpkin Pie, Cheesecakes, Pumpkin Breads, you name it!



So here is a great take on a Gluten Free pumpkin bread inspired by Sweet Phi

Ingredients
3 Eggs 
1 Cup Sugar 
1/4 Cup Brown Sugar
1 1/4 tsp vanilla 
1 Cup Pumpkin
1/3 Cup Oil
1 1/2 Cup Gluten Free Flour
1 tsp Baking Soda
1/2 tsp Baking Powder
4 shakes (1 1/2 tsp?) Cinnamon
4 shakes (1 1/2 tsp?) Ground Ginger
1 tsp Salt
4 shakes (1 1/2 tsp?) Nutmeg
4 shakes (1 1/2 tsp?) Pumpkin Pie Spice
2/3 cup chocolate chips (optional)

Directions
1. Heat oven to 350 degrees
2. In Kitchen Aid mixer or hand mixer, mix Eggs, sugars, and vanilla for 1 minute
3. Add in Pumpkin and Oil and mix
4. In a separate bowl add GF flour, baking soda, baking powder, and the seasonings
5. When mixing, slowly add in the flour mixture
6. Pour into a loaf pan and cook for 50-60 min

Tuesday, October 10, 2017

Creamy Chicken Cauliflower Risotto

This is a really yummy, "fancy," comfort food that me and my husband LOVED! No dairy, no gluten, Paleo and Whole 30 friendly!








Ingredients:
1 package of Chicken Breast Tenderloins 
1 package of Portabella Mushroom (sliced) 
1/2 Onion chopped
2 cloves Garlic chopped
1 thing of Leaks (sliced)
1 can Coconut Cream 
1 package of Cauliflower Rice
4 slices of bacon (whole 30 approved if need be)  
2 TBS of mustard 
1/4 cup chicken stock
Salt 
Pepper 


Directions:
1. In a fry pan put a little bit of coconut oil (sub EVOO) and fry up the cauliflower rice for 5 min and put aside
2. Keep pan hot, season chicken with salt and pepper. Place in pan and "fry" for 5 min per side and set aside 
3. Place onions, garlic, mushrooms, leaks with oil and saute in a fry pan for about 8-10 minutes. Add in bacon and then add in chicken stock and let simmer for 2 more min. 
4. Now add in coconut cream (just the creamy part) and mustard. Put Chicken back pan with sauce, cover and simmer for 10-12 minutes
5. When finished pour over cauliflower rice!