Dad's Butternut Squash Muffins!

One of my favorite things to do in the Fall is to get into the kitchen and BAKE! The Fall season is chock-full of some of the most delicious foods---apples, squash, root vegetables, galore! What's more? I'm super lucky to have a father who is a gentleman farmer! Every Fall, we are greeted by him with abundant deliveries of the finest organic fruits and vegetables: Asian pears, butternut squash, beets, turnips, eggplants, green beans. You name it, he grows it! And, we're not talking about your average backyard veggie garden, folks. We're talking about quantities that will carry our entire family through the winter months--with plenty of home grown fruits and vegetables.

Determined not to waste anything, Dad has become a mastermind of canning and freezing his harvest. This week, I had a bit of extra time, and decided to experiment in the kitchen with some butternut squash. The goal? To come up with a delicious, nutritious treat that I can put into my son's lunch box---in hopes of replacing some of the pricey convenience "veggie muffins" that I've been foolishly buying at the store (pictured right).

The result? These fantastic Butternut Squash Muffins. Including powerhouse ingredients like Dad's home grown butternut squash, plain greek yogurt, ground flax, and whole wheat flour---this recipe is a WINNER!!!
Try them out!

Dad's Butternut Squash Muffins

Ingredients:

1.5 cups butternut squash (peeled, cubed, steamed and mashed)

3 eggs

1/2 cup water

1/2 cup plain greek yogurt

1/2 cup sugar

1/2 cup brown sugar, packed

2 cups whole wheat flour

1 cup all-purpose flour

1 Tbsp ground flax seeds

1.5 tsp. baking powder

1.5 tsp. baking soda

1.5 tsp. ground cinnamon

1/2 tsp. salt

1/2 tsp. nutmeg

1/2 tsp. ground cloves

1/2 tsp. pumpkin pie spice

**Feel free to toss in 1/2 cup of your favorite chopped nuts or dried fruit!

Procedure:

1. Preheat oven to 400 degrees.
2. If your squash is not already cooked, you will need to peel, cube and steam the squash for about 10-15 minutes, or until the squash can easily be pierced with a fork. Otherwise, skip this step.
3. Measure 1.5 cups of squash into a large bowl. Mash eggs, water, yogurt, and sugars into the squash. add in the flours, baking powder, baking soda, flax and all spices, until the batter is well mixed. The batter will be thick and a bit lumpy. If using nuts or dried fruit, fold them into the batter as a last step.
4. Spoon batter into 18-20 prepared muffin cups. They should be about 2/3 full of batter.
5. Bake in the preheated oven until a toothpick inserted into the center of a muffin comes out clean--about 15 minutes. 
6. ENJOY after cooling on a wire rack for about 10 minutes....or put them into an air tight container and FREEZE for future delight. Frozen muffins should microwave or toast quite well!

Anytime Crustless Vegetable Quiche

Derived from Bisquick's "Impossible Garden Pie," I call this an "anytime" crustless quiche--and it's true. This is a quick and easy "go-to" to whip up for any season, and it pairs so well with a nice garden salad in the summer months or a cup of soup in the winter months. I just love the versatility of this dish. It can be served hot or cold, and you can tailor the veggies to your liking! This is one of those light meals that I rely on when I haven't had a chance to get to the grocery store---and supplies are limited in the house. My husband NEVER complains with this one, especially when I pair it with a tray of baked sweet potato fries. My favorite way to enjoy this dish, though, is in the summertime with our very first veggies from the back yard garden. The best!

Anytime Crustless Vegetable Quiche

Ingredients:

1 cup zucchini, chopped

1 cup roma tomatoes, chopped

1/2 cup onion, chopped

1/4 cup grated parmesan cheese

1 cup organic whole milk

1/2 cup of your favorite organic, whole grain, baking mix (I like Bob's Red Mill or similar)

2 eggs

Salt and pepper to taste

Procedure:

Prepare a 9 inch pie plate with cooking spar. Spread the veggies evenly into the plate and top with cheese. Then, beat the remaining ingredients in a separate bowl with a fork or electric mixer until well combined. Pour over the veggies and cheese in the pie plate.

Bake the dish for about 35 minutes or until the center of the pie is cooked (I use a toothpick to test). Serve warm or cold. Enjoy!

Copycat Chocolate Vitamuffins!

I love chocolate brownie Vitalicious Vitatop muffins. Have you ever had them? They're a pretty pricey treat at over $5 a box (4 muffins)....masked as a 100 calorie "health food" in your grocer's frozen food section. But, I assure you...they are not healthy.  A safer choice than some other desserts, for sure. But, healthy? Nah.

Don't believe me? Just read the back of the box. There are plenty of ingredients listed that I have a difficult time pronouncing, let alone identifying. Still, I find myself putting them into my shopping cart every so often. There's something a little evil about them--knowing that for a measly 100 calories, I can pop em into the microwave for 30 seconds--and end up with a plate of gooey chocolately deliciousness.

Recently, though....I found myself at a moral and ethical crossroads. I am a Beachbody coach. I teach people how to train mean and eat clean. And, my challengers have asked about these evil little critters more than once. My advice? "Steer clear of them. They aren't clean." Yet. I have a difficult time following my own advice! Until now.....

Check this out. A friend of mine was kind enough to share a copycat recipe for the Chocolate Brownie Vitamuffins that she found on an AWESOME blog entitled, "Chocolate Covered Katie." Katie--you are my new best friend. As soon as I saw it, I studied the ingredients....PRETTY DARN CLEAN (there is a minimal amount of sugar)! I knew I had to give it a shot.

The original recipe had a few different ingredient options to play around with--so, I tried the recipe a couple of different ways, tweaking things here and there. Also, the original recipe seemed a bit scant to me. Although it states that it makes 12 muffins, I really was only able to get 6 from the recipe given. So, I doubled it. Listed below is the final recipe that I ended up with---the one with the BEST final result. And, I'm SO THRILLED! These babies store wonderfully in the freezer, they adhere to my CLEAN EATING guidelines, and they are INEXPENSIVE! A total Godsend, considering that they Vitalicious muffins are super pricey and only contain 4 in a box. Typically, they are more than $1 for EACH MUFFIN. YIKES!

So, I make a batch.....allow them to cool. Store them in the freezer. And, when the craving hits--30 seconds in the microwave (wrapped in a paper fowl) and a dollop of plain greek yogurt on the side (if you like)....and  I'm in HEAVEN. Check it out!

Katie's Copycat Chocolate Vitamuffins

Ingredients:

4-5 tbsp milk of choice 

1/2 tbsp pure vanilla extract 

1 tbsp ground flax meal

1/2 cup organic packed pumpkin 

1/2 cup spelt or whole wheat flour

1/4 tsp baking soda

1/4 tsp salt

1/2 tsp baking powder

2 tbsp cocoa powder (10g)

3-4 tbsp sugar in the raw or honey 

1/4 cup 60% cacao chocolate chips or darker

optional: 2-4 chocolate chips per muffin, for decoration

Procedure:

Preheat oven to 350 F. 

Grease a standard-sized muffin pan. 

In a mixing bowl, combine first 4 ingredients and whisk together.

 In a separate bowl, combine all remaining ingredients (except the decorative chips), and stir well. 

Next, mix wet into dry and stir until just combined. Distribute batter evenly among 6 muffin cups, and—if desired—place two or three chocolate chips on the top of each muffin. Bake 15 minutes (or until center springs back when touched), then allow to cool 5-10 minutes before removing from the muffin tins.

YUM YUM YUM!!! Thank you, coveredbyKatie.com!

Escarole & Sausage Pizza

Pizza is probably my very favorite "cheat meal." However, I have to say--I rarely indulge in restaurant varieties. I find that there are so many different kinds of pizza that we can make at home--and with so many healthy modifications--that I like to save my outings for more sophisticated dishes. Nevertheless, we DO enjoy our pizza in the Roland residence! This one is a spin-off of a recipe that I found in the August 2014 subscription of Eating Well magazine. With escarole being one of my favorite greens, and HOT turkey sausage being one of my husband's favorite choices---I knew that this one would be a hit! With a whole wheat crust, all natural (nitrate-free) sausage, robust escarole and unsaturated EVOO--we can forgive a bit of cheese indulgence in the name of moderation.

Rest assured...this pizza is definitely a cleaner, more healthful choice than a great majority of the restaurant varieties that you my pass by your lips. And, I think you'll be in agreement when I say that it tastes better, too!

Escarole and Sausage Pizza

Ingredients:

3 links of all natural, nitrate-free turkey sausage (hot or sweet)

1-2 Tbsp. Extra virgin olive oil

3 cloves garlic, minced

1 medium head of escarole, chopped

sundried tomatoes or fire roasted red peppers (for topping)

2 tsp. cider vinegar

1 ball of whole wheat pizza dough (usually a pound)

1/4 cup shredded parmesan cheese

1/2 cup shredded gouda or fontina cheese

Procedure:

1. Preheat the oven to 450 degrees and place sausage in a small baking pan. Bake for about 20 minutes or until cooked, while the oven is preheating. You may also want to place your pizza stone or baking sheet into the oven to preheat, as well.
2. Meanwhile, heat 1 tablespoon of the oil in a large skillet over medium-high heat. Add in the garlic and escarole. Cook, stirring, until the escarole is wilted. Then, remove from the heat and immediately stir in the vinegar.
3. On a lightly floured surface, roll out the pizza dough with your bare hands--or using a roller. You want the dough to form a 12 x 14 rectangle or circle (approximate, to fit your baking pan or stone)
4. When the sausage is done baking, remove from the oven, along with the preheated pan/stone. Place the dough on your pan and lightly brush it with olive oil. Next, spread the escarole mixture across the dough, draining as much liquid as possible (to keep the dough from getting too soggy). Top with sundered tomatoes or fire roasted peppers. 
5. When cool enough, cut the sausage into about 1/4-1/2 inch slices and spread on top of the pizza. Finish with the cheeses. Bake for about 15 minutes or until the crust is crispy and golden--and the cheese is melted. 
6. Serve with a  side garden salad and enjoy! 

Chipotle Black Bean Burgers

When I was younger, I absolutely loved some of the more popular brands of frozen black bean veggie burger patties in our local supermarket. This, of course, was before I learned how processed they are----not to mention, how simple they are to make from scratch. It had been a long while since I made some, and tonight's clear, summer-like weather made for a perfect night to BBQ! Paired with some grilled artichoke and yogurt dipping sauce, these were a savory pleasure--without any guilt at all! Best of all? They are SUPER inexpensive to make!

Try 'em out!

Chipotle Black Bean Burgers

Ingredients:

1 can black beans, rinsed and drained

1/2 bell pepper, cut into chunks

1/2 vidalia onion, cut into wedges

3 cloves of garlic, peeled

1 egg

1 Tablespoon Chipotle Seasoning

1 tsp. Sriracha Sauce

1/2 cup whole wheat bread crumbs 

Procedure:

1. In a medium bowl, mash the black beans with the back of a fork.
2. Next, add the bell pepper, onion and garlic to a food processor and pulse until finely chopped. Stir in the mashed beans.
3. In a small bowl, stir together the egg, seasoning, sriracha sauce. Then, add to the bean mixture and stir. 
4. Mix in the bread crumbs until sticky, but able to hold together. Divide and shape into 4 patties.
5. Place the patties on wax paper and plate...and freeze until firm (about 1-2 hours)
6. If grilling, be sure to do so on aluminum foil---cook for about 8 minutes each side. Otherwise, these can also be baked on a baking sheet for about 10 minutes each side at 375 degrees.

***Awesome toppings for these burgers include: thick slices of heirloom tomatoes, grilled onions, avocado/guacamole, or salsa. 

Serve on a whole wheat bun, flat bread, pita or bed of greens and ENJOY!!

Tasty Greek Style Turkey Wraps

I had some extra ground turkey meat in my refrigerator, and I wasn't sure what to do with it. It's not that I don't have recipes that I refer to----but, my family has been ready for something different. So, I reached out to my Facebook friends for some ideas--and of course---SUCCESS! My girlfriend Lisa responded with a recipe for "Tasty Turkey Phyllo Wraps" from www.youvegotsupper.com. And, it looked right up my alley. I tweaked it a little bit by removing the phyllo and using lettuce as my wrap of choice, instead. And, what Greek-inspired dish doesn't include a delicious Tzatziki sauce, right? 

Here is what I came up with! My family and I were pretty thrilled with the tasty results! Enjoy!

Tasty Greek Style Turkey Wraps

Ingredients:

2 cloves garlic, minced

1-1.5lb lean ground turkey meat

1 bell pepper, diced

2 Tbsp. fresh squeezed lemon juice

2 tsp. dried oregano

1/2 tsp. ground cinnamon

1/2 tsp. ground nutmeg

4 oz reduced fat feta cheese, crumbled

1 head Boston or Butter lettuce leaves, separated, rinsed and patted with towel OR Ezekiel tortillas

Tzatki Sauce:

1 cup plain, low fat Greek yogurt

1/4 english cucumber, grated

1 clove garlic, minced

1 Tbsp. freshly squeezed lemon juice

1/2 tsp. grated lemon zest (optional)

1/2 tsp. dried dill or 

salt and pepper to taste

Procedure:

First, prepare the Tzatziki sauce by whisking all of the sauce ingredients together in a medium bowl, until smooth. Then, cover and refrigerate---until ready to use.

Next, Preheat the oven to 425 degrees.

Saute the garlic in a bit of olive oil. Stir in the turkey and cook until browned, about 5 minutes.

Add bell pepper, lemon juice, cinnamon and nutmeg. Cook for 1 more minute. Season with salt and pepper to taste. 

Remove from heat and drain off any excess fat. Allow to cook for 2-3 minutes.

Stir in the feta. 

Spoon about 1/2 cup of the turkey mixture into each lettuce or ezekiel wrap. Top with Tzatziki sauce, roll up and ENJOY!

Rachael's Eggplant Sloppy Joe's!

I came across this interesting recipe in Rachael Ray's "Every Day" Magazine--June 2014. It intrigued me, because it seemed so unconventional for a "Sloppy Joe," yet easy and super inexpensive. Further, my family happens to LOVE eggplant. I'm always looking for great recipes for the night shade vegetable, because my father grows SO MANY different varieties up at our family's Bella Terra Farm. So, I gave it a shot....tweaked a few ingredients (to make it CLEANER, of course).....and the verdict? WINNER!

Check it out!

Eggplant Sloppy Joes

Ingredients:

1 large eggplant, diced

1 15.5 oz. can of fire roasted diced tomatoes

1 bell pepper, diced

2-3 Tbsp. olive oil

3 cloves garlic, minced

2 Tbsp. chopped basil

1 tsp. Italian seasoning

4 slices lowfat mozzarella cheese OR one avocado, sliced into sections

4 whole grain/whole wheat flat breads, pitas, or buns

Directions:

In a skillet, heat the oil over medium-high heat. Add in and cook the eggplant, tomatoes, bell pepper, garlic, basil, and Italian seasoning. You can also season with a little salt, pepper, and/or red pepper---if you like. Stir in skillet until the vegetables soften--partially covered, about 10 minutes. Next, melt cheese on your choice of bread in a toaster oven---OR---prepare avocado slices on your 4 servings of bread, in lieu of the cheese. Next, divide eggplant mixture amongst each of the breads and create your Sloppy Joe!

These are great with a side of baked oven fries or the baked onion rings--recipe also available on my blog!

Spicy Pico de Gallo Burger

Throughout my second pregnancy, I have been having intense cravings for SPICY food and MEAT. Ironically, these are two things that I do not typically gravitate towards. But, what baby wants--baby gets. And, I don't hear anyone else in the house complaining---because some of these dishes that we are having are DELICIOUS!

We had these Mexican-style Pico De Gallo Burgers tonight---served inside whole wheat pita pockets and topped with plain Greek yogurt. WOW! So savory, juicy and satisfying! On the side, baked sweet potato fries paired nicely. This is one CLEAN meal that leaves you feeling like you indulged in a diner-style burger deluxe platter. A MUST TRY!

Spicy Pice De Gallo Burger 

Ingredients:

1 lb 95% lean ground beef

1/3 cup all-natural spicy pico de gallo or salsa

sea salt and pepper, to taste

1 avocado, chopped 

1 plum tomato, chopped

2 tbsp. fresh cilantro, chopped

2-3 tsp. lime juice

1 clove garlic, minced

1/2 small red onion, finely chopped

nonfat Greek yogurt, for topping

100% whole grain pita pockets, hamburger buns, or Ezekiel english muffins, if desired

lettuce and tomato, for topping

Directions:

I used my George Foreman grill for this recipe, and it worked so well! But, if you're using your oven broiler, be sure to position the rack about 7 inches from the broiler--and preheat to high. Then, line a broiler pan with foil.

In a large bowl: combine beef, pico de gallo, salt and pepper. Mix well and shape into 4-6 equal patties, depending on the size you like (we prefer them small--like sliders).

Place the burgers on the prepared baking sheet. If using the broiler--the burgers will need about 5-7 minutes cooking time on each side. If using a George Foreman---they will cook faster, within about 5-6 minutes, total. Check to be sure that the internal temperature reads at 160F.

In a small bowl, mix together the avocado, diced tomato, onion, garlic, cilantro and lime juice. mash with the back of a fork. Add salt and pepper, if desired.

To serve, spread a bit of yogurt on your bread of choice. Next, some lettuce and tomato. Then, the spicy burger. Finally, top with your homemade guacamole. 

DIG INTO THAT BABY!! 

Cleaner Eggplant Rollatini

Eggplant Rollatini is, without a doubt, one of my top three favorite foods. I'm not sure what the other two would be, though. HA! I love the dish. Unfortunately, the conventional restaurant preparation method of this dish is generally very heavily laden in saturated fat and calories. Even on special occasions when I "treat myself" to the meal, I usually find that it leaves me feeling uncomfortable in my stomach.

Of course, this means that I had to come up with an alternative for my personal recipe box. Completely ridding myself of a favorite dish is just not an option. Besides, my family loves eggplant rollatini, as well. I found a recipe on skinnytaste.com that served as a really great starting template---and tweaked it a bit. Sometimes, I bread the eggplant with ezekiel crumbs (instructions at the bottom of this post), but most of the time---it's perfect even without the added bread. Now, we can all enjoy it together--without worrying about derailing our health or suffering digestive discomfort, afterwards. I wish that I could say that it is a completely "clean" dish, but it is not (mainly because of the cheese). However---it is a MUCH more reasonable alternative to the restaurant style version. Check it out!

Cleaner Eggplant Rollatini

Ingredients:

• 2 medium Italian eggplants, cut lengthwise into 10 (1/4-inch thick) slices (I use a mandolin)
• kosher salt and fresh black pepper, to taste
• 1 jar of your favorite, all natural, organic marinara sauce
• 1 egg
• 1/2 cup part skim ricotta cheese OR low fat cottage cheese
• 1/2 cup grated Pecorino Romano cheese, plus more for serving
• 1 10 oz bag or box of frozen spinach, thawed and drained
• 1 garlic clove, minced
• 1 cup (4 oz) part-skim mozzarella cheese, shredded

Directions:

1. Cut the 2 ends off the eggplants. Cut the eggplants lengthwise, into 1/4-inch thick slices until you have a total of 10 slices about the same size.
2. Sprinkle the eggplant with kosher salt to help remove excess moisture and bitterness from the eggplants. Set aside for about 10 to 15 minutes. Pat dry with a towel.
3. Preheat oven to 400°F.  Season the eggplant with a little more salt and pepper,  then arrange on two baking sheets, misted with cooking spray or an olive oil mister.  Cover tightly with foil and bake until eggplant is tender. This should take about 8-10 minutes. However, you do NOT want the eggplant to be fully cooked.
4. Spread 1/4 cup marinara sauce on the bottom of a 13 x 9-inch baking dish.
5. In a medium bowl, beat the egg then mix together with ricotta/cottage cheese, Pecorino Romano, spinach, garlic, salt and pepper.
6. Pat eggplant dry with paper towels. Evenly spoon the spinach mixture onto one end of each eggplant slice, spreading to cover.  Starting at the short end, roll up slices and arrange them each seam side down in the prepared dish.  Top with remaining sauce and mozzarella cheese and tightly cover with foil.
7. Bake until the eggplant is very tender, about 60 minutes.  Remove from oven and let cool 5 minutes before serving. Mangia!

**If desired, the eggplant slices can be BREADED by preparing 2-3 egg whites, beaten, in a bowl. Dip each slice into the whites, and then into a shallow dish of Ezekiel breadcrumbs BEFORE baking on baking sheets. 

Stuffed Zucchini Boats

This dish is so simple and impressive, at the same time. I often prepare this one when I know that there will be company, but I don't have too much prep time on my hands. It is versatile, as well. You can use the turkey mixture to stuff your favorite vegetable---even bell peppers. Here, though, I use Zucchini and italian squash. If preferred, swap out the lean turkey meat for some ground white meat chicken. It pairs wonderfully over a bed of brown rice or whole wheat pasta of your choice. This comforting dish will leave you feeling completely satisfied in the belly---and looking forward to the delicious leftovers (if there are any!). Hope you enjoy!

Stuffed Zucchini Boats

Ingredients:

1 Tbsp. olive oil

1 small onion, chopped

1/4 cup fresh Italian parsley, chopped

1 egg

3 garlic cloves, minced

1 tsp. salt

1/4 tsp. black pepper

1/3 c. freshly grated parmesan

1/4 cup ezekiel or whole wheat bread crumbs

1 lb. lean ground turkey meat

2 large zuccini, halved lengthwise and crosswise

2 large Italian squash, halved lengthwise and crosswise

1-2 cups of your favorite, all natural marinara sauce--nothing with added sugars

Directions:

Preheat the oven to 400 degrees. Lightly drizzle the olive oil into a 9 x 13 inch baking dish. Whisk the onion, parsley, egg, garlic, salt, and pepper in a large bowl together. Stir in half of the grated cheese and all of the bread crumbs. 

Next, use a spoon or a melon baller to scrape out the seeds and flesh of the zucchini and Italian squash (you want to leave about a 1/8 inch thick shell). Fill the zucchini and squash halves with the turkey mixture. Divide and mound each as evenly as possible. 

Arrange the stuffed vegetables in the baking dish. Pour the sauce over the top of the boats and sprinkle with the remaining grated cheese.

Bake, uncovered, until the vegetables are tender and beginning to brown. An internal thermometer should read 165 degrees F. Transfer the veggies to a platter and serve with your choice of brown rice, whole wheat pasta or even a sweet potato!

Whole Wheat Penne with Chicken and Broccoli for a Crowd

Once a month, my ROLAND ROCKSTAR team of Beachbody Coaches meets for dinner, and to discuss upcoming events, challenges, goals, etc. This week, we decided that it would be best to have dinner at my home, so that we could comfortably talk about business building, take notes, and bring along our laptops. Typically, clean eating dinners are not an issue for me---but, with this large group of girls, I need something that is not only CLEAN--but, simple to prepare for a large crowd. Further, when dealing with a group, it's important to choose a dish that is pretty universal when it comes to individual tastes, allergies, and special diets. I thought this one would be a safe bet! Check it out! 

Whole Wheat Penne with Chicken and Broccoli

Ingredients:

Yield: 12-14 Servings

1/4 cup extra virgin olive oil

1 large onion, chopped

6 cloves garlic, finely chopped

2 lbs. Organic chicken breasts, cut into 1" cubes

10 cups broccoli florets

2 boxes whole wheat penne pasta

1/2 tsp. Kosher salt

3 Tbsp. Grated parmesan cheese

Salt and pepper, to taste

Preparation:

Bring a large pot of water to a rolling boil.

Meanwhile, heat the olive oil in a large saucepan, over medium heat. Add the onion and garlic and cook, stirring, until translucent. Be careful no tot let the onion brown. Add the chicken and cook, until it is no longer pink throughout. Remove from heat and set aside.

Once the water boils, add the broccoli and cook until just firm and brightened. Using a slotted spoon, transfer the broccoli to the saucepan with the chicken mixture. Cook until the broccoli is soft, but not mushy.

Return the large pot of water to a boil and cook pasta, according to package directions. Drain the pasta, reserving 1-2 cups of pasta water. Add the pasta, water, and salt to the broccoli mixture and toss to mix. Add the cheese and mix again. Serve immediately, with additional seasonings, if needed.

Serving Size: 2 Cups

Overnight Pumpkin Pie Steel Cut Oats

I am an absolute cereal and oatmeal addict. I LOVE the stuff. Out here on the East End of Long Island, I have a favorite cafe that serves the BEST steel cut oats----topped with cinnamon and berries.  The problem?? It's SO EXPENSIVE! More that $13 for an order of oats. Seriously....OATS. But, why do I keep going?? Because, let's face it....steel cut oats are kind of a pain in the tush to prepare. Sure, It's just a matter of boiling in a sauce pan. But, I don't particularly enjoy waiting 30 minutes for a bowl of oatmeal in the morning.

Recently, I was really craving (24 weeks pregnant) a bowl of the hearty stuff for LUNCH. This is not unlike me---wanting a breakfast dish for lunch or dinner---but, it got me thinking. What a GREAT OPTION for my husband to take to work, as well! Each morning, we have our Shakeology for breakfast together, which is chock full of protein, phytonutrients, antioxidants, super foods, etc. etc.....What a GREAT compliment it would be to send him off with a hearty bowl of steel cut oats, paired with fresh berries and cinnamon for lunch! So, I decided to make a large batch of the stuff in my slow cooker overnight----it keeps in the fridge for up to a week! But, I assure you--it won't last that long.

I added a can of pumpkin to my recipe, mainly for nutritional factor. Packed pumpkin offers added fiber, vitamin A, Beta Carotene, Vitamin C, etc. Further, it gives the oatmeal a nice flavor and consistency, without adding empty calories. I hope you Enjoy this one!

Don't like pumpkin? Leave it out!

Overnight Pumpkin Pie Steel Cut Oats

* This recipe makes QUITE A BIT of oatmeal!

Ingredients

• 2 cups steel cut oats
• 7 cups water
• 2 cups skim milk
• 15 ounce can of pumpkin puree (not pie filling)
• 2 teaspoons pumpkin pie spice
• 1 tablespoon pure vanilla extract
• pinch of salt
• extra milk for topping, cinnamon, brown sugar, berries, for topping (optional, but so worth it!)
• Instructions
  1. Coat the inside of slow cooker with cooking spray. Mix all ingredients in a large (6 quart) slow cooker and cook on warm overnight or at least 8 hours

Simple and Clean BAJA Fish Tacos!

Warm weather has arrived and Summer is quickly approaching!  This means that our family meals can start to get a little bit "lighter," but we don't want to compromise FUN! My husband and I LOVE our taco nights! Something about the change-up from heavier, saucier meats to a citrusy, flaky fish--seems seasonally appropriate to me when Spring and Summer set in. So, here's a very simple FISH TACO recipe that it sure to please the whole family with minimal time and effort.  Often times, I have no problem using frozen fillets for this meal--typically tilapia, flounder, or cod.
I hope you enjoy it!

BAJA FISH TACOS

Ingredients:

• 4 small fillets of a white flesh fish (tilapia, flounder, cod, etc)
• 1 tbsp of cumin
• 1 tbsp of chili powder
• 4-6 corn tortillas, ezekiel, or other clean tortilla option...even corn tortilla chips!
• 1/2 c grated cucumber
• 1/2 c grated carrots
• 1/2 c shredded cabbage
• 1/2 c chopped cilantro
• 1 cup non fat greek yogurt,
• 1 1/2 tbsp lime juice
• Chili powder to taste
• 1/2 cup each of diced mango and/or avocado, for topping

Directions:

• Rub fish with cumin and chili powder
• Heat pan to medium and spray with cooking spray.
• While fish is cooking grate cucumber, carrots, cabbage and cilantro
• Break fish into pieces and divide into tacos
• Mix some chili powder with greek yogurt and lime juice and spread on top of fish
• Top with the grated veggies, mango, and avocado

Serve with black beans on the side, if you like... ENJOY! 

Mediterranean Bow Ties

Mediterranean Vegetable, White Bean & Goat Cheese Bow Ties

Ingredients:

6 oz. Whole wheat bow-tie pasta (or penne, rotini, etc)

1 can cannellini beans, drained and rinsed

1 can petite diced tomatoes
1 Tbsp. balsamic vinegar

4 cloves garlic, minced

1 T. dried basil

1/4 tsp. red pepper flakes

1/4 tsp. sea salt

1 T. Extra virgin olive oil

1 medium zucchini, cut into 1-2 inch pieces

1 medium bell pepper, cut into 1-2 inch pieces

1/2 tsp dried rosemary

1 cup crumbled goat cheese

Instructions:

Cook penne according to package directions, adding beans during the last minute of cooking. Meanwhile, in a medium bowl, combine tomatoes, vinegar, basil, pepper and salt, and 1/2 of the garlic. Set aside. Heat oil in a large, nonstick skillet on medium-high, tilting skillet to coat bottom. Add zucchini and bell pepper and cook for 4 minutes or until edges begin to brown, stirring frequently. Add the rest of the garlic, and stir for about 15 seconds. Remove from the heat and mix in the tomato mixture. Cover the skillet to keep warm.

Drain the penne/bean mixture, place in a serving bowl and sprinkle with the rosemary and most of the goat cheese. Spoon the vegetable mixture over the top and garnish with the remaining goat cheese. Enjoy!

Chicken with Fennel Ragu

I don't know about you, but I thoroughly enjoy the days when a brand new magazine arrives in my mailbox. As a Family and Consumer Sciences Teacher--and a "foodie," in general--I LOVE my FOOD-RELATED Magazines. This month, when the most recent Rachael Ray Magazine featured this dish on it's cover---I KNEW I would need to "tweak" my own "cleaner" version of it.

I love the simplicity of Rachael's recipes...however, I don't always love the nutrition profile. Not a problem. With a few simple swaps---we are still left with an EQUALLY as delicious dish, simple to prepare, and one that packs a serious nutritional punch! Chock full of protein, fiber, and the digestive gifts of fennel---this is one you don't want to pass on. Check it out!

Chicken with Fennel Ragu 

Ingredients:

2 tablespoons EVOO – Extra Virgin Olive Oil

1 1/2 teaspoons fennel seed (about 1/2 palmful)

1 1/4 pounds ground chicken

1/2 small bulb fennel, finely chopped, plus a few tablespoons chopped fronds for garnish

1 rib celery, finely chopped, plus a few tablespoons chopped leaves for garnish

1 small onion, finely chopped

2 to 3 cloves garlic, finely chopped

Salt and pepper

1/2 cup dry white wine

1 cup chicken stock

1/3 c. Organic whole milk

1 pound whole wheat fettucine

Instructions:

1. Bring a large pot of water to a boil.
2. In a large, deep skillet, heat the EVOO over medium-high. Stir in the fennel seed. Add the chicken and cook until brown and crumbly, about 5 minutes. Add the chopped fennel, celery, onion and garlic; season with salt and pepper. 
3. Partially cover the pan and cook over medium heat until the vegetables soften, 8-10 minutes. Add the wine, scraping the bottom of the pan. Add the stock and half-and-half. Reduce the heat to medium-low, and simmer until reduced by about half (15-20 minutes).
4. Salt the boiling water then cook the pasta to al dente. Drain, reserving half a mug of cooking water. Stir the cooking water into the ragu then toss the pasta with the ragu; season to taste.  
5. Serve garnished with the chopped fennel fronds and celery leaves, if available. Serve with grated cheese at the table, if desired.

Banana Shakeology ICE CREAM!

I am a major LOVER of frozen yogurt. In fact, my closest confidants in life are well aware of my secret desire to own and operate a frozen yogurt cafe. I genuinely LOVE the stuff. Particularly, the healthful varieties--probiotics, all natural ingredients, etc. Although this recipe is NOT frozen yogurt OR ice cream, it has the exact same consistency--without any of the guilt!

I wish that I could take credit for this recipe--but I can't. Desperate to find a healthy option for my after dinner desires for something cold and sweet--I found this one with a simple google search for "shakeology desserts." It's so fantastic that I had to include it on my personal blog. But--the credit goes to "anitagetfit.com."

Hope you enjoy! Check this out:

Ingredients:

4 – 5 ripe bananas

All natural peanut butter or try PB2 from the health foods store.

1 scoop of chocolate Shakeology 

You will want to first chop your bananas and then freeze them. After about two hours you will want to blend them up in a food processor. It will look like pebbles at first and then it will form into a creamy ice cream texture. Then you will want to add your shakeology and peanut butter to taste. Try and opt for the most natural peanut butter out there. This will make about 3 servings.