Healthy Pumpkin Muffins (or Cupcakes?) & 3 Ingredient Frosting

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If you can guess the 3 ingredients in the frosting without looking, you can come have one 😉

Hint: There’s no refined sugar, dairy, gluten or eggs in the cupcakes or the frosting!

*Technically this a pumpkin muffin recipe, from the 50 page digital recipe book I give all my health coaching clients and group members 💕But put a little frosting on there, and you can call anything a cupcake 😂🤣😂

I’m a little excited because I feel like this means fall is here!! 🍁But we are still picking veggies from the garden too 😂🍅🥒 What are we going to do with all these tomatoes?! I’ve made sauce and salsa so far, but I keep things that are simple and refuse to peeling tomatoes lol!

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Transformation – Krissy H.

Cooking is always more fun with friends 💕

And the best part? 6 months ago it was frozen pizza and Stouffer’s lasagna most nights, but now Krissy can cook with the best of them and is totally teaching me some things!!! 🥘🥗🌮🌯🍗🍳🍎 

Her main goal when we started her Health Coaching sessions was to make quick but healthy meals for herself and her family. That way they get sick less often, and she can have the energy and good quality sleep that are PRICELESS as a mom 😍😴🙌

Especially because Krissy is a busy mom raising 3 little girls, working the family business and taking care of their horse farm … which was leaving her little time for cooking, and at the mercy of choices made out of convenience that weren’t leaving her feeling very well in the end. 🙈#beentheredonethat

So we came up with a game plan to work up to a better meal routine over time, because small steps that are more manageable really add up over time 👍! We went grocery shopping, learned how to decode food labels, researched recipes, came up with ideas for picky eaters and even looked at how foods impact our immune function ❤️ 
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Now she is ready to fly on her own, because she’s built solid basic habits and has the knowledge to help make healthy living easier, even when life gets crazy 😉 I am SO proud of you girl, you have truly transformed your family’s future and you deserve every ounce of energy you have gained! 💃

And I have to show off this awesome under-the-counter spice rack she made! 😍 Mason jar lids that are attached to the cupboard, so you just unscrew the bottom of the jar to get your spices! 🎉


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PS If having more energy to truly live and enjoy your life is a priority, we should chat! Just click the “Contact” tab – I do virtual sessions too 💕

Pineapple Dijon Chicken

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The marinade works so fast because of the acid in the pineapple juice & apple cider vinegar, so it’s my “I didn’t plan anything for dinner, and I need something quick & healthy that will also be good leftover later in the week” meal 🙌Just add a little rice or potatoes and some frozen veggies!

It’s also one of my favorites out of all the 50+ pages of family-friendly recipes I give to my health coaching clients. They’ve all been tasted and approved by my family first, no Pinterest fails allowed 😂🚫🙌

🍍PINEAPPLE DIJON CHICKEN 🍍

Serves 8 (approx. 3/4 cup each)

INGREDIENTS:
4 boneless, skinless chicken breasts
1/8 cup olive oil
1/4 cup apple cider vinegar
1/4 cup honey
3 Tbsp dijon mustard
3 cloves of garlic, minced
½ tsp sea salt
1 can pineapple rings/slices (save the juice!)

DIRECTIONS:
1. Pound out chicken breasts and then poke holes in it with a fork on both sides.
2. Place chicken in a glass container or cake pan.
3. Whisk together olive oil, apple cider vinegar, honey, mustard, garlic, salt and 4 Tbsp pineapple juice.
4. Pour over chicken and refrigerate several hours or overnight.
5. GRILL METHOD: Grill chicken for approximately 15-20 minutes over medium high heat.
6. OVEN METHOD: Bake in oven-safe dish sprayed with a bit of olive oil for 20-25 minutes at 400 degrees.
6. Grill pineapple for 15 minutes or place on top of chicken in the oven for entire baking time.
7. Baste chicken with extra pineapple juice while it’s cooking.

Does anyone else prefer pineapple grilled vs. raw?! It doesn’t leave that funky aftertaste in your mouth!! 🍍

Easy Taco Seasoning & Salad Bar

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Taco Salads are one of our favorite Healthier Family Meals, but I used to rely HEAVILY on the prepackaged Taco Seasonings at the store…until I realized how much cheaper it was to make at home!

Literally, this costs pennies compared to the mixes AND you can control the ingredients that go into it. I keep getting requests for this recipe on Instagram, because we use it all the time to make some of the meals I share over there:   

  • Taco Meat (ground beef, chicken, turkey, venison, even black beans or toasted quinoa)
  • Seasoned Veggies
  • Fajitas
  • Mexican Rice
  • Shredded Crock Pot Chicken
  • Grilled Chicken

Just multiply this seasoning recipe by 10 and store it in a Mason Jar, then you’ll be all set for quick easy meals. Eating healthy doesn’t have to complicated or time consuming – because we’re all busy right?! 

Here’s the seasoning mix, along with a recipe for Taco Salads if that strikes your fancy! My son eats SO many more veggies this way, when I serve this as a “salad bar” and let him fill his own plate! It’s a great idea for dinner parties & picnics too 😍

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TACO SALADS & SEASONING MIX
Serves 4 (approx. 3 cups each)

INGREDIENTS:
1 lb lean ground beef, turkey, chicken or venison, browned and drained
(sub 1 can black beans or chickpeas for plant based)
6 cups Romaine lettuce/spinach/salad greens
2 cups chopped veggies (onions, tomatoes, peppers, etc.)
2 cups salsa (low sugar/sodium preferred)
24 whole grain tortilla chips
1-1/3 cup shredded cheese if you aren’t dairy free

Seasoning:
1 Tbsp chili powder
1-1/2 tsp ground cumin
1 tsp sea salt
1 tsp black pepper
1/2 tsp paprika
1/4 tsp garlic powder
1/4 tsp onion powder
1/4 tsp dried oregano
1/4 tsp red pepper flakes (optional)
1/4 tsp coconut sugar (optional)

DIRECTIONS:

  1. Brown meat in a pan over medium heat, breaking into small pieces as it cooks.
  2. While meat is browning, prepare salads.
  3. Add 3/4 cup water and seasoning ingredients to cooked meat.
  4. Bring to a boil, then reduce heat and simmer for 10 minutes.
  5. Top salads with 3/4 cup meat, 1/3 cup cheese, 1/2 cup salsa and 6 crunched up tortilla chips.

What’s your family’s favorite way to eat Tacos? Salad, soft shell or hard shell?  

Sesame Chicken Lo Mein

Healthy Sesame Chicken Lo Mein

I looooove Chinese Food, but it doesn’t always love me back 😉

Making “fakeaway” at home is a great compromise when I’m craving Orange Chicken or General Tso’s. We don’t end up bloated, HANGRY and tired an hour later like we used to after getting traditional take out!

Even my husband likes this Healthier Sesame Chicken Lo Mein recipe, and he’s made many rounds through the Chinese buffets with me over the years. A quick shout out to the amazing Ree Drummond for inspiring this recipe! http://www.pioneerwoman.com  (PS Isn’t her line of dishes SO CUTE?) ❤

I just added a few healthier twists to make this recipe fit into my cleaner eating plan! It’s amazing how much better you can feel when you just make some tweaks to your eating – HELLO extra energy!! And as a busy mom, I can use all the energy I can get 😉

SPICY SESAME LO MEIN CHICKEN
Total Time: 40 minutes Serves: 6

INGREDIENTS:
3 large chicken boneless, skinless chicken breasts
3 cups veggies cut into uniform sized pieces (broccoli, peppers, carrots, onions, etc.)
8 oz dry whole wheat or brown rice pasta
1/2 cup Braggs Liquid Aminos or Coconut Aminos (healthier version of soy sauce)
2 Tbsp. honey
8 cloves garlic, minced
3 Tbsp. rice vinegar
1 Tbsp. hot chili sesame oil (or sub regular sesame oil)
5 Tbsp. olive oil, divided
4 whole green onions, sliced thin (not necessary but pretty ;))

DIRECTIONS:

  1. Cut chicken into cubes and stir fry in 1 Tbsp. oil and pepper. Remove from pan.
  2. Cut veggies in uniform sized pieces and stir fry in 1 Tbsp. of oil. Once cooked, add chicken. Remove from heat.
  3. Cook noodles and drain.
  4. Whisk soy sauce, honey, garlic, rice vinegar, hot chili sesame oil and remaining 2Tbsp. olive oil together in a bowl. Taste and adjust ingredients as needed.
  5. Pour sauce over chicken/veggie mixture. Place over noodles and sprinkle with onions.

Adapted from http://www.ThePioneerWoman.com


What’s your favorite traditional Chinese dish, are you a Lo Mein fan or are you more into Fried Rice? (I have a healthier recipe for that too if you need it!!) 

 

Healthier Chocolate Peanut Butter Balls

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My grandma always made these Chocolate/Peanut Butter treats at Christmas time when I was growing up, and they are actually pretty simple to “healthify” to remove a lot of the refined sugar and carbs!

I’ve given these Healthier Chocolate Peanut Butter Buckeye Balls for Christmas gifts the past few years, and everyone ends up raving over them, even after I tell them they’re pretty healthy! I think they will be a good Valentine’s treat too, so I’m pulling out the recipe and wanted to share it with you all!

WARNING: They are addictive! Even when I try to hide them in the back of the freezer, they disappear within a week. (Mainly by my own doing! Life is all about balance right?) You really can’t get much better than chocolate and peanut butter!

HEALTHIER CHOCOLATE PEANUT BUTTER BALLS
Yield: 15 balls

INGREDIENTS:
1 cup natural smooth peanut butter (just peanuts & salt)
4 Tbsp pure maple syrup
1/2 cup whole wheat or Gluten Free brown rice flour
¼ teaspoon sea salt
3/4 cup semi-sweet or dark chocolate chips
1/2 tablespoon coconut oil

DIRECTIONS:

  1. In a large bowl, stir peanut butter and maple syrup until it thickens up.
  2. Add salt, then stir in flour ¼ cup at a time to reach a doughy texture that isn’t too sticky to roll. (Add a bit of water if it’s too crumbly!)
  3. Shape into small balls and place onto baking sheet covered with wax or parchment paper.
  4. In a small pot, melt chocolate chips and coconut oil over low heat stirring frequently.
  5. Once melted, remove chocolate from heat and dip the balls using a fork or toothpick. Tap off excess chocolate into the pan.
  6. Put finished buckeye balls in the freezer for 15 minutes until firm.
  7. If you have any left, store in the freezer or refrigerator!

PS Did you know Quinoa is a SUPERFOOD? It’s a grain that’s packed with protein, and the flour is perfect in this recipe. Want more SUPERFOOD SWEETS &  TREATS ideas? Just comment below! 

Easy Chicken Noodle Soup

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This soup is one of my favorites, because it’s fairly simple to make but has SUCH amazing flavor! Plus Bone Broth is SO nourishing, it’s great for energy, digestion and metabolism. If you want an easy Crock Pot recipe to make it from scratch, here’s the recipe I use. Or you can buy it prepackaged if you’re short on time!

I like to make a big double or triple batch of this Chicken Soup and freeze the extra for a busy day (just leave out the noodles and add them later after thawing it out)! We gotta save time wherever we can right? #busymomlife You can also sub rice for the noodles, or leave make it lower in carbs by leaving them both out and it’s still delish. (If you’re looking for more recipes, here is another one of our family’s fav soups)

EASY CHICKEN NOODLE SOUP
Yield: 6 servings

INGREDIENTS:
2 large low-sodium Chicken Broths (32 oz each) OR 64 oz of Homemade Bone Broth
3 chicken breasts
3 medium carrots, sliced
2 celery stalks, sliced
1 medium onion, chopped
4 garlic cloves, minced
1 tbsp Italian seasoning
1 tbsp natural chicken bouillon powder
3 cups cooked whole wheat or brown rice/quinoa pasta
salt/pepper to taste
1 tbsp olive oil

DIRECTIONS:

  1.  Add the onion, carrots, parsley, chicken, celery, garlic, olive oil, chicken broth, salt, pepper, chicken bouillon and italian seasoning to your crockpot. Cook on low for 7 hours or 4 hours on high.
  2. Remove chicken and either cut into pieces or shred with a fork. Add chicken back to the crockpot and cook for another 30 mins.
  3. Stir in cooked noodles and serve! (Adapted from: mistynana.com)

*When you’re in a rush, you can boil the chicken in water on the stove while you bring the remaining ingredients to a boil, then simmer. Shred the cooked, chicken then add to the rest of the soup and simmer for another 20-30 mins!

What’s your favorite comfort food, when it’s cold outside or you’re feeling under the weather?