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!

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. 

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! 

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.

Pregnancy and the 21 Day Fix? You Betcha!

Let me just stop and take a moment to reflect on how HORRIBLE my eating habits have been for the past month. 

It all started when I went to the Florida Keys to visit my Dad. Talk about amazing food---tropical delight! I let everything slide and ate whatever I wanted, right down to the Key Lime Pie! And truthfully, I didn't feel badly about it. I mean, vacation is vacation--right? Not to mention, I'm pregnant! Gotta have a little bit of enjoyment. Upon returning to Long Island, I would get back on track. Not a problem.

Except, it HAS BEEN A PROBLEM! I can't seem to get back on track! Here's the thing.....I am not a person who struggles with exercise--or even poor food choices. Generally speaking, I look forward to daily movement and I naturally gravitate towards clean, nourishing foods. The problem is that I don't always listen to GENUINE hunger cues---and I eat mindlessly. Picture this---digging into boxes, bags, grabbing handfuls of this and spoonfuls of that. Complete emotional BINGE EATING. That's me. Granted---I'll be spooning cottage cheese and grabbing handfuls of Kashi cereal---but nevertheless, it's completely mindless and unrelated to a physical NEED for food! And nighttime!!?? THE WORST! I really need to get this on track....

But I know what you're thinking. Realistically, I'm pregnant. Who cares if I gain weight, right? I mean, I'm SUPPOSED TO gain weight....

Umm… me?!!!

Yes. I'm pregnant. But, does that mean that the next few months are an all-out double-fisting-meatballs free for all!!?? No.

NO. NO. NO.

SO MANY PEOPLE fall into this trap. And, I'm not going there. It's the "I'll get back on track after I have the baby" mindset. Have you any idea how DIFFICULT a set up that is? To form poor eating habits and sustain them over the course of MONTHS....pack on extra, non-baby related pounds, undergo a major surgery (c-section for me, folks), and bring home a BRAND NEW HUMAN BEING---only to have to revamp my entire nutrition and exercise regimen? Ummmm....NO. It's no wonder why so many people fail at losing the baby weight with this mindset. Any mother knows....once the baby is here.....it's ALL ABOUT BABY. There's no time to focus on my menu planning, fitness, and weight loss. Come on! I have to HIT THE GROUND RUNNING! 

And, that means addressing the issue RIGHT NOW.

Fortunately, my pregnancy thus far has been extremely healthy. As I've already said---I am a very active and fit mama--and I enjoy eating healthfully. For the first 20 weeks, my weight gain has been slow and steady--the doctors are pleased. But in the past few weeks, I cannot seem to get a handle on the mindless munching. Everything sends me rushing to the pantry---stressed about work? Pantry. Trying to decide on nursery ideas? Pantry. Not getting along with a family member? Pantry. Anticipating an exciting visit with friends? Pantry. 

You get the point. Suddenly, the weight is coming on faster than usual. My digestive system is not---errrrrrrrr----functioning well. I feel sluggish. And, worst of all--at the end of the day, I have NO IDEA what I actually ate! Does that make sense? I mean, I have no concept of my usual 6 "mini-meals" every day. Suddenly, my day has been a cluster of frantic trips to the pantry and fridge to grab and pop something into my mouth. It's kind of humiliating to put this out there---but, it's the truth.

And now, in recent days, I see that my face is starting to fill out. My arms are losing tone. My pants are tighter around the thighs---UGH! Let's just say, "it's not baby, folks!" I have to get back on track.

The loss of planning/organization in my diet is what lead me to do the 21 Day Fix while pregnant. While the program is a diet and exercise plan, it's main focus is helping folks deal with portion control. Basically, it's screaming my name! I have been doing some of the workouts on my own, but thought the nutrition portion should best be left until post-baby. This is not an appropriate time to restrict calories... 

21 Day Fix Program

Except I need to take a look at PROPER nourishment for myself and this baby. 

Therefore, tomorrow I will be diving in to this awesome program! 

So how does it work, especially considering I'm pregnant? When you purchase the program, you are given an exercise schedule to match up with the dvds that you received. You're also given an eating plan that tells you how many containers you can eat per day based on your caloric needs. The containers are color-coded which makes meal planning super easy. 

21 Day Fix Containers

After calculating how many calories I should be eating a day, I figured out how many containers I get. It really is WAY less intense than it sounds.  For the program, I get to eat between 1800-2099 calories a day. That's right, loads of HEALTHY calories to help this tiny human grow! 

This means:

5 Green containers

3 Purple containers

5 Red containers

4 Yellow containers

1 Blue container

1 Orange container

5 Teaspoons (for oils, peanut butter, etc)

That is a LOT of food folks!! Plus, it's all nutritious… something the tiny human will thank me for!

I made my weekly meal plan to help break it down even more.

*Menu from Katie Graue

You might notice this doesn't follow the allotment to a T. While I do get 3 Yellow containers a day, one is to limit their milk intake to three times a week. The tiny human has me going through about a gallon a week, so I had to be realistic. I am knocking it down and replacing some with water, but I want that daily milk intake. If my body says I need it, I'm going to listen! That's why I'm mixing it with my Shakeology every day.  The orange containers are dressings, nuts, etc. Three times a week, you are allowed to replace them with something small and sweet, like chocolate covered raisins. Since the tiny human has intensified my sweet tooth, I'm allowing a small daily snack to keep myself at bay. I would much rather allow myself a small splurge than go nuts and eat a pint of ice cream.  I am also not eating all of my teaspoons, as I usually never cook in oil. 

So there you have it. That's how a pregnant lady plans on doing the 21 Day Fix! I will also add that most of the exercises will have to be modified, as I cannot do any ab work. If it calls for me to lay on my belly, I'll do some yoga stretching instead. That should help me in a few more months!

Just to avoid confusing/criticism, I am NOT doing this program to lose weight! I am doing this program to get myself back on track, watch my portions, limit my sweets, and eat more veggies! What I've put on is what I will have to deal with until post-tiny human. However, if I can keep it from spiraling out of control, I'm sure as heck going to try. And, of course, I have the support of my doctors on this journey. 

I would love for you to join me! If you'd like to see the program, email me or check out the challenge pack here. I have 21 DAY FIX ongoing regularly--and I'd love for us to support one another!

Greek Yogurt Cream Cheese

Especially for spreading on a nice cinnamon-raisin Ezekiel toast, I can never argue that cream cheese is absolutely delicious. However, I think it's pretty widely known that the creamy delight does not offer much in the area of nutrition. Great news! There is a way to make your own, protein packed, delicious cream cheese! You can even add your own salt-free seasonings to it---fresh dill or a ranch seasoning--and it quickly becomes the perfect dip for freshly cut vegetables. Completely GUILT-FREE!

You've got to try this....It's too simple NOT to!

Greek Yogurt Cream Cheese

Ingredients:

Low Fat Creek Yogurt, plain

Instructions:

1. Place four layers of damp cheesecloth in a fine mesh strainer or colander. Place the colander over a bowl.

2. Add yogurt and let it drain overnight in the refrigerator (I recommend covering the entire contraption). You can place a heavy can on top of the cloth enclosed yogurt--to press the liquid out even further.

3. In the morning, discard the water from the bowl.

Spread, as in, on your favorite toast or bagel---OR--add some freshly snipped herbs and seasoning of your own to create a savory spread or dip.

Slow Cooker Tacos Carnitas

My second pregnancy has me quite obsessed with spicy food---particularly Mexican. So, When I came across a recipe for Tacos Carnitas in one of my mother's magazines, I was determined to create a "clean" version of my own. Better yet, something simple and easy to "fix and forget" in the crock pot. If you're looking for something with a little extra "kick" and a splash of fresh citrus--this one is for you!

Slow Cooker (Pork) Tacos Carnitas

Ingredients:

1 Tbsp. high quality chile pepper

1 tsp. ground coriander

2 cloves garlic, minced

1/2 tsp. dried organo

1-2 tsp. grated orange peel

salt and pepper

2 lb boneless pork roast, trimmed of any visible fat

2 onions, cut into wedges

1 (15 oz) can chicken broth 

3/4 cup fresh orange juice

1 package 4 inch corn tortillas (whole grain, yellow or white)

salsa, shredded lettuce, fresh cilantro, avocado, and plain greek yogurt

Directions:

1. In a bowl, stir together the chile pepper, garlic, oregano, coriander, orange peel, salt and pepper.
2. Place pork into the slow cooker and rub thoroughly with the chile pepper mixture.
3. Top with onion wedges, broth, and orange juice.
4. Cover and cooke on low heat for 10-12 hours, or on high heat for 4-5 hours.
5. Just before serving,  wrap tortillas in foil and warm them in a 350 degree oven on a baking sheet.
6. To serve, shred up the pork with two forks and top each tortilla with the meat and suggested fixings listed from the ingredient list. We LOVE salsa, cilantro, avocado, lime juice and a dollop of yogurt! DELISH!

Passover Pizza!

Who doesn't love pizza, right? Here is a great recipe idea to celebrate the Springtime Passover holiday with the entire family. Kids will love the creativity, color and flavor of this dish....and adult will love that it's simple to prepare and nutritious! Pair each pizza with a nice side salad and you're DONE! Check it out!

Ingredients:

All natural marinara sauce of your choice

Whole wheat Matzo crackers

Garlic salt

Dried oregano or Italian Seasoning

Lowfat/Part-skim Mozzarella cheese, shredded

1-2 thinly sliced tomatoes (I like plum)

1/4 cup sliced black olives, peppers, or any other veggie pizza topping that you'd like to use

Directions:

1. Preheat the oven to 350.
2. Spread a thin layer of sauce over each matzo, leaving a 1" border for crust. Then, sprinkle with garlic salt and any seasonings you'd like. Top with cheese and veggie toppings of your choice. Put the pizzas on baking sheets
3. Bake for 5 minutes or until the cheese has melted.

ENJOY!!

Pasta Primavera

Although it may not actually FEEL like Spring, here is a dish that literally means, "Spring pasta." When mother nature is not bringing Spring quickly enough, you have the power to bring a taste of the cheery season to your kitchen!

I was recently reading an article in one of my favorite magazines, "Allrecipes." The article was highlighting this dish--and how the American version has morphed into a "heavy dish of gloppy cream sauce" over the years. But, really? This dish is supposed to be full of delightful Spring vegetables--full of color, texture and flavor--and served in a light and fresh sauce on a bed of pasta cooked to perfection.

So, here is a Pasta Primavera recipe from Allrecipes.com, that I "tweaked" to formulate a healthier version. I hope that you enjoy it!

Pasta Primavera

Ingredients:

1 package of whole grain pasta, shape of your choice

1 yellow squash, chopped

1 zucchini, chopped

1 carrot, julienned

1/2 red bell pepper, julienned

1/2 pint grape tomatoes

1 cup fresh green beans, trimmed and cut into 1 inch pieces

a few spears of asparagus, trimmed and cut into 1 inch pieces

1/4 cup olive oil, divided

1/4 tsp. salt

1/4 tsp. coarsely ground black pepper

1/2 tablespoon lemon juice

1 Tbsp. Italian seasoning

1/4 cup yellow onion, chopped or thinly sliced

2 cloves garlic, thinly sliced

2 tsp. lemon zest

1/3 c. chopped, fresh basil leaves

1/3 c. chopped, fresh parsley

3 Tbsp. balsamic vinegar

Grated Parmesan or Romano cheese, to taste

Directions:

1. Preheat oven to 450. Line a jelly roll pan with aluminum foil.
2. Bring a large pot of lightly salted water to a boiled. Add pasta and cook according to directions on package for al dente. Drain and set aside.
3. In a bowl, toss squash, zucchini, carrot, pepper, tomatoes, beans and asparagus with 2 Tbsp of olive oil, salt pepper, lemon juice, and Italian seasoning. Arrange the veggies on the jelly roll pan and roast for about 15 minutes, or until tender.
4. Heat the remaining olive oil in a large skillet. Stir in the onion and garlic. Cook until tender. Mix into the cooked pasta in a large stock pot, or the one you boiled the water in. Add lemon zest, basil, parsley, and vinegar. Gently toss and cook until heated through. Remove from heat and transfer into a large serving bowl. Top and toss with roasted veggies and finalize with a sprinkle of grated cheese. Enjoy!

Jamie's Turkey Meatloaf Muffins!

I am always looking for ways to eat healthfully on the go, and what I've found is that protein always seems to be the most difficult nutrient to "hit" with snacks and meals to go.
Typically, I would grab some kind of protein bar, nuts or a cheese stick, but I've been feeling like I need something new. I started out with my egg white muffins, which are great--but, then I came across this recipe from Jamie Eason (LOVE HER!). It sounded a little weird to me at first----turkey in a muffin---but, they are really delicious! Best yet, you can easily pack them with you for lunch and a side of raw veggies or salad.... I made them yesterday and they are delicious!  But, you can also use them for dinner--in perfectly portioned sizes! I would recommend having 2 as a protein serving--they are great for building lean muscle mass!

Ingredients

• 2 lbs ground turkey or chicken
• 3 egg whites
• 1 cup quick cooking oats
• 1/2 tsp ground cumin
• /12 tsp dried thyme
• 2 tsp dried yellow mustard
• 2 tsp black pepper
• 2 tsp chipotle pepper spice
• 1 tsp salt
• 2 tbsp garlic powder
• 1 small onion finely chopped
• 2 celery stalks finely chopped

Directions:

• Preheat oven to 375 degrees
• Spray muffin pan with olive or canola oil.
• Mix all your ingredients together in one large bowl.
• Roll the mixture into balls and place in muffin tin.  Muffins should be about the size of raquet balls.
• Bake for 40 minutes.
• Makes 12 muffins.

Serving size 2 muffins for women and 4 for men.
Calories:  80 
Fat:  2 g
Carbs:  4 g
Protein:  11g

Slow Cooker Lentil and Ham Soup

Lentil soup is one of those hearty stick-to-the-ribs cold weather soups that is almost like a stew. One small cup of it and a salad is all you need to keep you satisfied for hours. Added bonus? It packs a serious nutritional punch, as it is naturally low in fat, high in fiber and protein. What's not to love? Better yet? This particular recipe is a "throw it all in the crock pot" type, with a shot of iron-laden spinach at the end. I hope you enjoy it!

Lentil and Ham Soup

Ingredients:

4 cups of reduced sodium chicken broth

2 cups water

1.5 cups chopped celery

1.5 cups sliced carrots

1 medium onion, chopped

1 bag lentils, rinsed and drained

6 ounces of cooked ham, diced (I like canadian bacon, too)

1.5 tsp. Dried thyme

3 cups fresh baby spinach

 plain yogurt and/or parmesan cheese for garnish

Procedure:

In a 4-5 qt. slow cooker, combine the broth, water, celery, carrots, onion, lentils ham and thyme.

Cover and cook on low for 7-8 hours, or on high for 3-4 hours.

Stir in the spinach just before serving, and garnish with yogurt or parmesan.

ENJOY!

Savory Stuffed Cabbage

This dish is super impressive for company or holidays and is so simple, you won't ever mind serving it! I especially love this one for a healthy alternative to the traditional St. Patrick's Day corned-beef and cabbage favorite. It also works really well for Easter and even Christmas. Of course, in our house, we don't need an excuse to make it---This stuffed cabbage is SO GOOD! I hope that you enjoy it, as well!

Savory Stuffed Cabbage

Ingredients:

1/2 cup uncooked brown rice

1 head of cabbage, leaves rinsed and separated 

1 lb. Lean ground turkey (or beef, if you prefer)

1 small onion, chopped

1 egg, slightly beaten

1 tsp. Sea salt

1/4 tsp. Freshly ground black pepper

1 or 2 15 oz. Cans fire roasted diced tomatoes (depending on how saucy you like it)

Procedure:

1. In a medium saucepan, prepare rice as directed on package. 
2. Bring a second large pot of salted water to a boil. Add cabbage leaves and cook for 2-4 minutes, or until softened. Drain
3. In a medium mixing bowl, combine the turkey, cooked rice, onion, egg, salt and paper, along with about 3-4 Tbsp. of the diced tomatoes. Mix well.
4. Divide the mixture evenly among the cabbage leaves. Roll tightly and secure in a large skillet by placing seam side down. 
5. When the skillet is filled with your stuffed cabbage leaves, pour the remaining tomatoes over the top. Cover and place over medium heat--or until boiling. Then, reduce the heat to low and simmer for about 40 minutes, stirring and basting often.
6. ENJOY!