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

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!

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!

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! 

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! 

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

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! 

Crockpot BBQ Chicken

Anyone else in love with BBQ?? Living here in Kansas City has us LOVING everything BBQ! Plus I think C would bathe in BBQ sauce if I let him! Here is a quick, easy, tasty recipe that requires VERY little work! 

Ingredients:

4-6 Chicken Breast 

1/4 cup Chicken broth 

1/2 Chopped onion

Jalapeno chopped (optional) 

Salt 

Pepper

6 Baked Potato 

BBQ Sauce (choose anyone you like or for a healthier option make your own!) 

Directions: 

1. Place chicken broth, chicken, as much BBQ sauce as you would like, onion, jalapeno, dash salt, dash pepper in crockpot. Cook on low for 5-6 hours or on high for 3 hours.

2. In the last hour, poke wholes in potato and place in a pre-heated oven of 400-425 degrees. Let cook for a full hour. To test, poke potato and make sure it is soft! I don't like to wrap mine in foil because it makes the outside a little crusty! 

3. When potato is done, cut in half, top with the BBQ chicken and any other topping you would like! 

Crockpot Honey Garlic Chicken

This one is EASY PEASY if you are in a hurry! When you serve the dish it will look like you have slaved over a hot stove allll day :) 

Ingredients

6 Chicken Thighs (use whatever part of a chicken you would like) 

Baby Redskin potato, cut in half 

2 cups baby carrots

2 cups green beans 

2 cloves garlic, diced

1 small sweet onion, chopped 

*Sauce*

1/2 cup soy sauce 

1/2 cup honey

3 TBS ketchup

1/2 cup water or chicken broth 

dash of basil 

dash of oregano

dash of red pepper flakes (optional) 

pepper 

salt 

 

Directions 

1. Combine all the ingredients to make the sauce in a small bowl

2. Place all ingredients in the crockpot and cover with sauce

3. Cook on high for 3 hours or low for 6 hours 

4. Serve and enjoy! 

*If at home, baste every hour! If not, no worries

**Place chicken under broiler to get a crispy outside after done cooking if wanted

Crockpot Ziti Bake

I love a good crockpot recipe on a cool fall day, especially one that includes PASTA!! Now, this may not be "healthy" completely, but it will come with a homemade sauce sooooo it will help! 

Ingredients: 

2 28oz can crushed tomato (make sure there is NO other added ingredients) 

1 6oz can tomato paste (once again, no other added ingredients) 

2 cloves diced garlic 

1 medium chopped sweet onion 

a few dashes Italian seasoning or basil, oregano, and garlic powder combo

1/4 cup red wine 

1lb ground turkey 

1 box pasta noodles (I eat gluten free so I usually grab rice noodles) 

      *Whole wheat pasta is SO much better for you 

Directions:

1. Brown ground turkey in fry pan

2. Add all ingredients BUT the pasta to crockpot. Cook on LOW for 6 hours or HIGH for 3 hours. 

3. The last 25-45 min add pasta noodles to crockpot (or when you get home from work)

4. Top with parmesan cheese and enjoy! 

Crockpot Chicken Fajita's

Well, by now you KNOW I love my Mexican dishes! Since its fall I am taking a NEW twist on crockpot recipes and going for an amazing Mexican dish that is VERY little effort!

Ingredients:

4 Chicken Breast (add more for more leftovers!) 

16-20 ounces Salsa (look at the ingredients for some that have NO sugar added) 

1 Onion sliced

1-2 Bell Peppers sliced

1 Packet of Fajita seasoning or Taco seasoning 

Recipe:

1. Place all the ingredients in a crockpot! Cook on low for 6-8 hours or on high for 4-6 

2. When finished, take two forks and shred the chicken in the crockpot! 

3. Scoop out the mixture on to whole-wheat or corn tortillas! Check out my homemade gluten-free/paleo friendly tortilla recipe if you are feeling fancy! 

4. Top with lettuce, cheese, guac, etc! 

Sorry, no pic for this one but it is coming! Enjoy!! 

Homemade Tortilla Shells

It's no surprise that I LOVE food! Especially Mexican food! It's always my go to cheat meal! I love the chips, the dips, margs, cheese! But man, it sure doesn't fit into most meal plans! The other issue is that I am gluten sensitive and I have some issues when I eat too much gluten! But those dang corn shells fall apart the second you move them!

So I found this recipe online and tweaked it to make it my own! So here ya go! Flour tortillas for those of us who can't eat the store bought ones!

Ingredients:

1 C Almond Flour 

1 3/4 C Tapioca Flour (Starch)  

1 tsp Xanthan Gum 

3 TBS honey 

2 tsp salt 

1/2 C warm water 

Directions:

1. In a Kitchen Aid mixer or mixing bowl mix together Almond flour, Tapioca flour, Xanthan Gum, honey, salt in a bowl. Gradually add in warm water.

2. You may need to add more Tapioca flour or water depending on consistency! It shouldn't be too sticky and it shouldn't crumble. Once you get it into a nice ball store with a wet paper towel covering.

3. Break the ball into 6-8 small balls. 

4. Flatten each smaller ball and then roll to desired size. Leave about 1/4 inch think

5. Put cast iron skillet on medium low heat. Place tortilla on skilled. Let it cook for about 45 seconds on the first side. You should see bubble start to form. Then flip and do about 30 seconds on the other side. 

6. Once done, store in air tight container or aluminum foil :) Good for a few days! 

Wine & Games

This weekend was a joy! From naps to friends and food and fun! Haha but for real it was a much needed weekend full of balance! 

Friday night we ended up across the street at the neighbors sipping wine until midnight! I can't remember the last time I've been up that late! 

Saturday was a struggle to wake up but once I peeled myself out of bed coffee and donuts were a must! So I headed to my favorite little cafe for some donuts and a latte ❤️

We spent our Saturday learning allll about the great organizations on post and the groups I plan on joining! 

But my favorite part of this weekend was game time with C! I went to the store and picked up some board games for a date night in! First off, what the heck happened to most normal Game of Life or Sorry!? Anyone else have the new version!? 

They added some new rules and things to it! It's still super fun but it took us forever to understand the new rules! Haha 

Sunday was church, delicious BBQ, and food prep for my new workout program I started! Due to injury I couldn't finish my second round of the shift shop :( But is started a weight lifting one and I LOVE it! Day 7 is going down today! And my Stronger for September group is underway!! 

Interested in hearing what the heck an accountability group is!? Just let me know! 

Hope you all have a GREAT Monday! 

Unplug and Unwind

This weekend was exactly what I needed!!!

Now, I LOVE what I do! I love running an at home business, helping people reach their health and fitness goals, motivating and inspiring others to follow their dreams, take risks, make mistakes and grow!! I LOVE it! 

But, and this is a BIG BUT, I realized this weekend I had come to my wits end! Saturday morning I had a slight meltdown because I felt overwhelmed! I felt like I wasn't doing enough! 

Often times, we are our biggest critic! We often look at the details in which we fail! Failed to wake up on time, failed to pack the kids lunch, failed to tell my husband I loved him, failed when I had an attitude with him for no reason. SO MANY FAILURES! 

And if you are ANYTHING like me we beat ourselves up! Thinking, "man I could have done this, that, this, that so much better!" And its a never ending cycle! If you are like me, we pour EVERYTHING we have into what we do! Our children, marriage, work, family, heck dinner and laundry! 

And often times we find ourselves exhausted, defeated, run-down, and think "but there is still SO much more I can do!"

Well, yes. That's probably true! BUT let me be real with you! 

YOU CAN'T POUR INTO OTHERS IF YOU HAVE NOTHING LEFT TO POUR! 

                                       

Reflect on that for a second! You can't give yourself to your children, spouse, work, house chores, pets, etc if you HAVE NOTHING TO POUR! 

How do we get the liquid to pour???? TAKE CARE OF OURSELVES! 

IT IS OKAY TO PUT YOURSELF FIRST! It is okay to take 30 min a day, lock yourself in your pantry like the licorice mom (view below). Go get your nails done, go for a run, read a book, whatever it is take time for YOU! 

Thats what I learned this weekend! I poured myself too thin this week and I ran out of liquid. So I took the weekend to unwind! I put my phone down, I didn't answer any work messages, and I had a BBQ with neighbors, church on Sunday, lunch with my husband Sunday after church, a few glasses of champaign AND a good nap. 

You know what! I am ready to pour again. Its all it takes!! Its doable! But if you find yourself thinking "I can do MORE!" Think o what you HAVE done! Think of the things going right and pour yourself a glass of bubbly and tell your self 

"Dangggg, I am the Queen of getting sh*t done!" You know what, YOU ARE! 

Link: BlovedBoston Hello Monday 

It's the FREAKING WEEKEND...bout to have me some fun!

Anyone else remember that song!? No, just me?? Lol why is that my title today...IDK! But I do know it has been a LONG and BUSY week! It has sure flown by though! So what the heck happened this week!? Honestly I can't quite remember haha but I do know it was a good one! Here is my 5 Favorites on Friday

1. Finished the Shift Shop 

This workout is one for the books! I really LOVED it and for me, the best part is that it is 21 days! I get bored so easily so this was perfect! From the 7 different workouts and only 21 days long it kept me engaged and going! I loved it :) 

2. Spouse Support 

This week was busy for C as he kicks off work! Wednesday we went to a work event for him! It was so nice meeting other military spouses and putting some names to faces! I love that we both support each other in all we do :) 

3. Signed up for a 5K

I decided to do two rounds of the shift shop! So to celebrate my completion at the end of the month I have signed up for a 5K with one of my blogging friends and neighbors! It will be the first race I have done in 3 years since my half marathon! I am so excited! 

4. Mexican Food 

I did SO good not cheating during the shift shop (I had one slip up with a donut) but other than that I said no to ALL wine during wine tasting, breads, drinks, cookies, everything! So Monday night C took me to a GREAT Mexican restaurant for delicious margaritas, chips and dips, and enchiladas...YUMM! 

5. Free Group

On Monday I am kicking off a FREE group called "Busy People, Easy Lunches!" 12 different easy lunch ideas to send to school with your kiddos or even to pack for yourself at work! Here is the link! Feel free to check it out (no strings attached!)

Click Here

Hope you all have a great weekend! We are hosting a BBQ tomorrow so I am busy today getting everything ready!

Links: Friday Favorites

Wedding Part One

Normally you would find my Recipe Wednesday here but I am switching it up today to bring you a 3 part post about our wedding!!

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Back Story: C and I met on E-harmony about 2.5 years ago! He was stationed in Louisiana and I was living in Houston Texas at the time. God was writing our love story by moving us to these locations! I was from Michigan and on a whim moved across country, where I knew no one, for a teaching job. C had 30 different options of where he was going to be stationed. Instead of the 30 options he got Louisiana...which wasn't even on the list! 

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Fast forward to 1.5 years of laughs and love, C took me to my favorite place in the U.S., DISNEY!! The guy nailed it!! On our last night at Disney I begged C to take me to see the fireworks (apparently he was planning on going but was making it seem like he didn't want to). After begging for HOURS he finally said yes! At the end of the firework show, right in front of Cinderella's castle, he got down on one knee and proposed! I said yes!! And here we are, June 17, 2017! 

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The best day of my life :)

Seriously, my mom is BEAUTIFUL! 

Here comes the water works! Makes me tear up to re-live it! 

I have been writing letters to my future husband since 2011 when I became a Christian. I put them all in a book for C to read :) He also wrote me a beautiful letter, cue the water works! 

Ceremony to come :) C and I didn't see each other till we walked down the isle! I can't wait to share! 

Accomplished

When you finish something you start there is always a sense of accomplishment! You did it! You put in the work! You put in the sweat! You put in the tears (and a couple curse words to the trainer! Sorry Chris)

Its why I LOVE my business! I know the wraps, the pills, the shakes as meals can work! But there is something about sticking to a nutrition plan! Something about waking up and working out that not only changes you PHYSICALLY but mentally as well! I personally believe you can't get that mental transformation by wraps, pills, etc! But that's just me :)

                            

Also, we live in a society of INSTANT gratification! We go to the gym, we work out, and we want to know WHY our body is achieving results! We want it INSTANTLY! After a few weeks, when we don't see it, we quit!

How many times have you done this? How many times have you said I am going to do X, you do it for two-three weeks, and then you don't see results so you ditch it!

                            

I am a CHRONIC quitter of health and fitness! But that is WHY I love these programs! I get 21 days! 21 days! I can do it! After 21 days when I accomplish it, I think, wow I could do another 21!

You see its small goals! Small progress! Increments and steady! Not just a I am going to lose 20lbs! But 3 weeks, you accomplish it, and you see results! That gives you the confidence to KEEP going!

The other part that is CRUCIAL that so many people miss is the nutrition component! This is KEY!! 70-80% of lifestyle changes come from what we EAT! You can workout ALL the time and not see results if you don't change your eating habits!

                     

I LOVED the nutrition plan of this program! It was SO easy to follow! From recipes, to recipe calendar, to even a grocery list! I knew exactly what to eat and when to eat it!

Even my husband enjoyed the meals!! I made them for my family because it allowed me to be an example to them! He even ate squash which he hates!

This week I actually went up in weight! But a lot of it was muscle growth! My shoulders, my arms, all lost inches and toned up! Same with my stomach!

The final of 21 days is.......

                    

Its progress not perfection! Yes I still need work but like I said, its 21 days of PROGRESS! So I am going to kick off ROUND 2! If you are interested in learning more about this program or other 21 day programs, working out from YOUR HOME for 30 min, or even a nutrition plan I would be HAPPY to chat :)

Links: BlovedBoston   Hello Monday  Weekly Wrap

https://www.facebook.com/erica.ashleyr1/videos/3578033410490/

Zucchini Boats

The thing I love about Zucchini is that it’s a cheap vegetable! The other night Craig and I were craving Mexican so I made these up with some leftover ingredients! Its basically like an enchilada without the shell! A great way to hide a veggie if you don't like them! 

Ingredients:

1 lb Ground Turkey (or beef) 

1 can chopped green chilis (jalapeños if you want to get spicy!) 

1 Taco seasoning 

1/2 cup chopped onion 

4 Zucchini 

Garlic powder 

Salt

Pepper

Shredded Cheese 

Hot Sauce 

Directions:

1. Pre-heat oven to 375

2. Cut your Zucchini in half! Spoon out the center so you can fill with the meat! I usually use a spoon and leave a little zucchini left so its not just skins! 

3. In a fry pan, cook up meat! Add a dash of salt, pepper, onion, and garlic powder to meat while cooking

4. Add in taco seasoning when ready along with green chili and mix together (use jalapeños if you want to get spicy!) 

4. Fill each Zucchini with the meat mixture and top with cheese 

5. Place in oven for 25 min 

6. Add hot sauce if you wish or even some enchilada sauce! and enjoy :) 

Top with Guac, Salsa, or any other hispanic dish toppings!