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Breadless French Onion Soup with Parmesan-Asiago Crisps

Ingredients

Soup:

  • 1 tablespoon olive oil

  • 2 pounds yellow sweet onions, sliced thin

  • 1 tbsp unsalted butter

  • 2 tbsp flour

  • 1 bay leaf

  • 1 sprig dried thyme

  • 1/4 cup dry sherry

  • 1/4 cup dry white or red wine

  • 8 cups beef stock (2 1/2 containers) (low sodium is best)

  • kosher salt and freshly ground pepper, to taste

    Parmesan-Asiago Crisps

    • 1/2 cup freshly grated Parmesan cheese
    • 1/4 cup freshly grated Asiago cheese

    Directions:

      In a Dutch oven, or large pot, sauté the onions with the butter and olive oil over low heat, until the onions are soft and golden, about 30 minutes. Increase the heat to medium and cook until the onions begin to caramelize, about 20-25 minutes, stirring every few minutes. Add the sherry and wine and reduce the heat to low, stirring the brown bits that get stuck to the pot. Simmer until the liquid cooks down and evaporates, 2-3 minutes. Add the flour and cook, stirring for 3-4 minutes. Add the stock, thyme, and bay leaf, increase heat to high, and bring to a boil. Cover and simmer gently for about 20 minutes. Remove bay leaf and thyme and season with black pepper to taste. 

      For the cheese crisps:
      Preheat the oven to 400 degrees. Line a baking sheet with parchment paper. In a small bowl, combine the Parmesan and Asiago. Put 2 tbsp of the cheese mixture onto the baking sheet and lightly pat it with your fingers into a 4-inch round. Repeat with all the cheese. Bake until golden and crisp, 6-8 minutes. When ready to serve, ladle soup into an oven proof safe bowl and place a cheese crisp on top. Place bowl on cooking sheet and broil for 3 minutes. Serve immediately.

      Note*- If you do not have an oven safe soup bowl, feel free to microwave your soup with the cheese crips on top.

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      Spinach and Ricotta Noodle Pudding

      Ingredients:

      Kosher salt and freshly ground black pepper
      12 ounces wide egg noodles
      4 Tbsp. olive oil, divided
      2 chopped yellow onions
      4 sliced scallions, white and green parts
      1 cup fresh whole-milk ricotta
      4 cups half-and-half
      5 extra large eggs
      1/4 cup fresh minced dill
      1 cup plus 2 Tbsp. freshly grated Parmesan cheese, divided
      1 (9 ounce) package frozen chopped spinach, defrosted
      1 cup panko (Japanese bread crumbs)

      Preheat oven to 350 degrees. Butter a 13 x 10 x 2 inch oval baking dish.

      Cook the noodles in a large pot of boiling salted water, according to directions on the package. Drain and set aside.

      In a medium (10 inch) saute pan, heat 2 Tbsps. of the olive oil, add the onions, and saute over medium-low heat for 15 minutes, stirring occasionally, until tender but not browned. Add the scallions and cook for 2 minutes. Set aside.

      Meanwhile, combine the ricotta, half-and-half, eggs, dill, 1 cup of Parmesan, 4 teaspoons salt, and 1 teaspoon pepper in a bowl. Squeeze most, but not all, of the water out of the spinach and mix it into the ricotta mixture. Mix in the onion mixture and noodles and pour into the prepared dish.

      In a small bowl, combine the panko, the remaining 2 Tbsp. of olive oil, and the remaining 2 Tbsp. of Parmesan. Sprinkle the mixture on the pudding. Place the dish in a roasting pan large enough to hold the baking dish and pour hot tap water halfway up the side of the dish. Bake for 45 minutes, remove the dish from the water bath, and bake for 15 to 20 minutes, until the top is golden brown and a knife inserted in the middle comes out clean. Allow to cool for 5 minutes and serve hot.

       

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      Quinoa Tabbouleh with Feta

      Ingredients

      1 cup quinoa
      Sea salt and freshly ground pepper2 lemons
      1/4 cup olive oil
      5 thinly sliced scallions
      2 bunches chopped fresh mint leaves
      1 cup chopped fresh flat-leaf parsley
      1 cucumber, seeded and medium diced
      2 cups cherry tomatoes, halved
      2 cups (8 oz) diced feta

      Pour 2 cups of water into a medium saucepan and bring to a boil. Add quinoa and 1 teaspoon of salt. Lower heat and bring to a simmer, covered for 15 minutes. Drain and place into a bowl and immediately add lemon juice, olive oil and 1 1/2 teaspoons of salt. In a separate large bowl, combine scallions, mint, parsley, cucumber, tomatoes, 2 teaspoons of salt, and 1 teaspoon pepper. Add quinoa and mix well. Carefully fold in feta. Serve at room temperature. Refrigerate leftovers and serve cold.

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      Parmesan Kale Chips

      Ingredients

      1 large bunch of kale
      Olive Oil
      Kosher or Himalayan Salt
      Freshly grated Parmesan Cheese

      Preheat the oven to 350 degrees

      Line 2 cooking sheets with parchment paper. Place the kale on the cooking sheets and drizzle or brush with olive oil. Toss lightly. Sprinkle kale with salt and bake for 10 minutes. Sprinkle lightly with Parmesan cheese and bake for five more minutes. 

      To eat later, wrap tightly and store at room temperature for up to 4 days.

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      Its Here! New Meal Plan!

      Hey Y'all!

      We are in week 6 of the Righteously Fit Winter Won't Win Challenge. If this is your first time hearing about this challenge, click here to get the details.

      Below you will find my meal plan for the sixth week of our challenge. I'll interchange leftovers daily. This means you have to meal prep and cook enough for the entire week. I do not like to cook more than once a week. Eat within one hour of waking up and every 2-3 hours after. Stop eating 2 hours before bedtime.

      WEEK 6

      Water with all meals- a half ounce per pound you weigh. So if you weigh 150 pounds you would drink 75 ounces daily. HOWEVER, to see better results faster, try to drink 1 gallon per day.

      15 minutes before meals, mix the following drink and consume to aid with digestion:

      • 6 ounces water
      • 3 teaspoons Raw Unfiltered Apple Cider Vinegar
      • 1 teaspoon  fresh lemon juice

      Breakfast Choices: (I'll pick one of these and interchange when I get bored)

      • Carrot Cake Oatmeal (Oldie but goodie!)
      OR
      • 2 Scrambled Egg Whites (equivalent to 2 eggs) with a green veggie. I'll be eating collards with my eggs to get some extra vitamins:-)

      Morning Snack: 1 kiwi and 10 unsalted pistachios

      Lunch and Dinner Choices: (I'll interchange my lunch and dinner leftovers daily)

      Afternoon Snack: 7 Cucumber slices and 1 snack pack of hummus

      Smoothie of Choice: This week, I'll be sippin on the Strawberry Lemonade Smoothie

      Smoothie: 

      Ingredients

      • 3 cups frozen strawberries
      • 1/2 cup greek yogurt or vanilla yogurt
      • 1 tsp agave
      • 2/3 cup fresh lemon juice

      If you workout, consume protein shake immediately following workout.

       

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      Indian Butter Chicken

      Don't let the name fool you. There is no butter and its still delicious as ever! The spices in this dish will smell your house up (in a good way)!
      Ingredients
      • 1 tablespoon olive oil
      • 4 cloves garlic, crushed or chopped finely
      • 1/2 onion, diced
      • 1 (14-ounce) can light coconut milk
      • 1 (6-ounce) can tomato paste
      • 2 tablespoons whole wheat flour
      • 2 teaspoons garam masala
      • 1 teaspoon curry powder
      • 1/2 teaspoon chili powder, or more if you want it to be spicy
      • 1/2 teaspoon ginger powder
      • Himalayan salt and freshly ground black pepper, to taste
      • 3 pounds boneless, thin-sliced skinless chicken breasts, cut into 2-inch pieces
      • 2 tablespoons chopped fresh cilantro leaves for garnish
      Instructions
      • Heat olive oil in a large saucepan over medium high heat. Add garlic and onion, and cook, stirring frequently, until onions have become translucent, about 2-3 minutes. Stir in coconut milk, tomato paste, flour, garam masala, curry powder, chili powder and ginger powder until well combined and slightly thickened, about 1-2 minutes; season with salt and pepper, to taste.
      • Add chicken to sauce mixture and simmer until chicken is done. Or you may use a slow cooker to mix the sauce and chicken in and cook.
      • Serve immediately, garnished with cilantro, if desired.

       

      Serve with brown rice (cook according to package) or plaintains. To cook plaintains, wait until they are ripe and soft. Slice the plaintains lengthwise and saute in coconut oil until they begin to brown.

      Veggie Medley
      I love to mix my veggies together to get the best color and variety. I urge you to create a combo just for you. If you need a little help, try squash (yellow and green), fresh string beans, onions, a little fresh garlic, and red bell peppers. Cut and dice your washed veggies, and saute them together in olive oil. Lightly season with a vegetable seasoning of your choice or use my House Blend if you own it.

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      Progress Update

      Hey family! We have a little over a month left in our challenge so I wanted to post an update. Since starting the challenge on January 4, I have only lost 6 lbs. BUT, I have lost several inches. Weird, but I'll take it! Check out my progress pic below and share your progress as well. 

      Best,

      Chinara

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      Fish en Papillote, New Potatoes (Mini potatoes), Asparagus

      I know, I know. It sounds fancy. But its one of the easiest cooking methods ever! Cooking en papillote simply means to cook in paper. For this recipe, we will be cooking fish in parchment paper. This technique steams the fish and locks in the flavor and moisture. I'm going to give you a "grab bag" of choices, and I want you to pick how you want to cook your fish en papillote.

      Ingredients:

      • Fish of choice (enough for the week)- tilapia, salmon, flounder, halibut, etc.
      • Veggie of choice (asparagus, squash, tomatoes, sliced peppers, olives, onions, carrots)
      • Herbs and other accompaniments (thyme, rosemary, dill, basil, orange slices, lemon slices, lime slices)
      • California Citrus Sea Salt and fresh ground pepper
      • Olive Oil
      • Liquid Egg whites (for sealing the parchment)

      Directions:

      I suggest you google "Fish en Papillote" so you can get a general idea of how this is supposed to look. Begin by cutting a 20 inch piece of parchment paper. Fold the paper in half. Season all of the food you are using with sea salt and pepper. First, layer the veggies on the bottom of one side of the parchment. Remember this is for 1 serving, so do not overstuff. Next, layer your fish on top of the veggies, then layer with herbs and other accompaniments. Once you have added your desired toppings, drizzle it all with olive oil. Brush the edges with egg whites and fold over to seal. Pinch and roll up the edges until the package is sealed tightly. Place on cooking sheet and bake for about 20 minutes at 375 degrees. This will vary depending on the thickness of the fish. If your fish is thin, cook at 400 degrees for 15 minutes. Serve the package on a plate, and neatly cut it open to make it look fancy.

      New Potatoes

      Ever see those little cute mini potatoes in the store and wondered what to do with them? This recipe is so easy and tasty! Simply boil your new potatoes in water for 15 minutes. Strain them and place them flat on a cooking sheet. Smash them slightly with the bottom of a measuring cup. Toss in olive oil and sea salt and sprinkle some parmesan cheese on it. Roast in the oven for 15 minutes at 375 degrees. Top with chives.

       

       

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      Meal Plan for Week 4

      Hey Y'all!

      We are in week 4 of the Righteously Fit Winter Won't Win Challenge. If this is your first time hearing about this challenge, click here to get the details.

      Below you will find my meal plan for the fourth week of our challenge. I'll interchange leftovers daily. This means you have to meal prep and cook enough for the entire week. I do not like to cook more than once a week. Eat within one hour of waking up and every 2-3 hours after. Stop eating 2 hours before bedtime.

      WEEK 4

      Water with all meals- a half ounce per pound you weigh. So if you weigh 150 pounds you would drink 75 ounces daily. HOWEVER, to see better results faster, try to drink 1 gallon per day.

      15 minutes before meals, mix the following drink and consume to aid with digestion:

      • 6 ounces water
      • 3 teaspoons Raw Unfiltered Apple Cider Vinegar
      • 1 teaspoon  fresh lemon juice

      Breakfast Choices: (I'll pick one of these and interchange when I get bored)

      • One 6oz container of Non-Fat Greek Yogurt. Top with 1 tsp of agave or honey, 4 berries, and granola. Eat with 1 apple.
      OR
      • 2 Scrambled Egg Whites (equivalent to 2 eggs) with 2 slices avocado, and fresh pineapple chunks

      Morning Snack: 1 Mozzarella String Cheese and 1 navel orange/2 small clementines

      Lunch and Dinner Choices: (I'll interchange my lunch and dinner leftovers daily)

      Afternoon Snack: 1 Snack Pack Peanut Butter or Almond Butter and 1 banana

      Smoothie of Choice: This week, I'll be sippin on the Pink Flamango

      Smoothie: 

      • 2 cups fresh spinach
      • 2 cups almond milk
      • 2 cups strawberries (I prefer frozen)
      • 1 cup mango (I prefer frozen)

      If you workout, consume protein shake immediately following workout.

       

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      Honey Orange BBQ Chicken, Baked Sweet Potato, Broccoli

      When I tell you that this recipe will bless your soul, I really mean it! Take your time and let the marinade sit overnight. It will really penetrate the chicken and leave it moist and flavorful.

      Marinade Ingredients:
      1 cup freshly squeezed orange juice
      1/2 cup olive oil
      3 tbsp hot sauce
      1/2 cup dijon mustard
      1 tbsp grated orange zest
      10-15 pieces of chicken

      Glaze
      1/4 cup Plain BBQ sauce
      3 tbsp agave or honey

      Directions:

      Mix all marinade ingredients together in a small bowl. Divide the chicken and place into 2-3 freezer size storage zip-lock bags. Pour marinade evenly in each bag to coat the chicken pieces. Mix it up well and seal. Refrigerate overnight if possible. If you don't have the luxury of time, marinate it for at least 1 hour.

      Once chicken has been marinated, remove chicken from marinade and baked covered for 1-2 hours on 350 Degrees. The time will vary based on what part of chicken you used. Dark meat cooks longer than white meat. I like to cook my chicken until the meat starts to separate from the bone. While your chicken is baking, prepare the glaze. In a small saucepan, mix the BBQ sauce with the agave or honey. During the last 10 minutes of cooking the chicken, brush the glaze on the chicken. Cook uncovered during those last 15 minutes.

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      Workout Regime for Week 3

      Let's get it! Workouts for the week provided by Righteously Fit

      Workout Day 1

      Do six rounds. Each exercise last 30 seconds
      1. Jumping Jacks
      2. Plank Hold
      3. Mountain Climbers
      4. Spiderman Climbers
      5. Pushups
      6. Plyo Jacks
      7. Invisible Chair
      8. Russian twist

      Workout Day 2

      4 sets of 15 Reps

      1. Squat, Curl, and Press
      2. Dumbbell Squat and Swings
      3. Tricep Kickbacks
      4. Around the Worlds
      5. Reverse Flyes
      6. Alternating Bicep Curls
      7. Full Body Situp with Press
      8. Middle, Right Side, Left Side Dumbbell Squats

      Workout Day 3

      Do six rounds. Each exercise last 1 minute

      1. Finger Tip Crunches
      2. Pulses
      3. X Crunches
      4. Plank Hold
      5. Modified Burpees
      6. Table Top Crunches (30 seconds each side)
      7. Sun Risers
      8. Superman/Superwomans

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      Meal Plan for the Week 3 - January 17- 23

      Hey Y'all!

      We are in week 3 of the Righteously Fit Winter Won't Win Challenge. If this is your first time hearing about this challenge, click here to get the details.

      Below you will find my meal plan for the third week of our challenge. I'll interchange leftovers daily. This means you have to meal prep and cook enough for the entire week. I do not like to cook more than once a week. Eat within one hour of waking up and every 2-3 hours after. Stop eating 2 hours before bedtime.

      WEEK 3

      Water with all meals- a half ounce per pound you weigh. So if you weigh 150 pounds you would drink 75 ounces daily. HOWEVER, to see better results faster, try to drink 1 gallon per day.

      15 minutes before meals, mix the following drink and consume to aid with digestion:

      • 6 ounces water
      • 3 teaspoons Raw Unfiltered Apple Cider Vinegar
      • 1 teaspoon  fresh lemon juice

      Breakfast Choices: (I'll pick one of these and interchange when I get bored)

      OR
      • 2 Scrambled Egg Whites (equivalent to 2 eggs) with 2 slices bacon, and 1 Whole Wheat English Muffin topped with coconut oil

      Morning Snack: Chocolate Chia Superfood Pudding

      Lunch Choices: (I'll interchange my lunch and dinner leftovers daily)

      Afternoon Snack: 1 Snack Pack Hummus and 6 Wheat thins

      Smoothie of Choice: This week, I'll be sippin on a Virgin Pina Colada Protein Smoothie

      Smoothie: 

      • 1½ cups Frozen pineapple chunks (You can buy fresh, but after cutting the pineapple, portion it out and freeze it in baggies.)
      • ½ cup unsweetened coconut flakes
      • 6 oz. plain greek or coconut flavored yogurt
      • 1 scoop vanilla protein powder
      • 1 cup ice cubes

      If you workout, consume protein shake immediately following workout.

       

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      Herb Crusted Beef Tenderloin with Homemade Horseradish Sauce, Mashed Cauliflower, Sauteed Kale

      So I know you are wondering what took be so long to get the meal plan on the site for this week, and here it is! This recipe! It took some time (and lots of ingredients) to get it perfect, but I think I got it! Let me know how you like it! 

      Herb Crusted Beef Tenderloin with Horseradish Sauce

      • 3 tablespoons chopped fresh parsley
      • 3 tablespoons roughly chopped fresh rosemary
      • 3 tablespoons fresh thyme leaves
      • 3 garlic cloves
      • 1/2 tablespoon kosher salt
      • 1/2 cup Olive Oil
      • 3/4 tsp freshly ground pepper

      Place the parsley, rosemary, thyme, garlic and salt in a food processor or blender. Pulse until finely chopped. Add 1/2 cup olive oil and pulse a few times to make a thick paste.

      Heat a large skillet over medium heat. Lightly brush the tenderloin with olive oil and sprinkle with black pepper. Sear on all sides, about 2 minutes per side. Rub the tenderloin with the herb mixture.

      Place the pan (if its not oven safe, transfer beef and juices to a casserole dish) into the oven; roast until your desired temp is reached. Mine is well done and it took about 20 mins. It will vary based on the thickness of your beef. Do not overcook. 

      Horseradish Sauce

        • 1 cup light sour cream
        • 1/4 cup light mayonnaise
        • 2 tablespoons prepared horseradish
        • 2 teaspoons Dijon mustard
        • 1 teaspoon kosher salt
        • 1/2 teaspoon black pepper
        • 1/4 cup chopped fresh chives

        In a medium bowl, combine the sour cream, mayonnaise, horseradish, mustard, salt, pepper and chives. Mix well. Let sit in refrigerator for at least 20 minutes before serving. 

        Mashed Cauliflower (Tastes like Mashed Potatoes!)

        • 1 large head of cauliflower cut into florets (or 7 cups of florets)
        • 4 cloves of garlic, chopped
        • 1/3 cup 1% buttermilk
        • 1 tbsp I CAN'T BELIEVE ITS NOT BUTTER
        • 3/4 tsp kosher salt
        • Freshly ground black pepper
        • 1 tbsp chopped chives

        Boil cauliflower in a large pot of water. Once soft (15 mins later), drain water and add butter, salt, pepper, milk to pot. Blend the mixture (using a blender or hand mixer). Top with chives. **Note, the cauliflower holds water. Make sure you drain it a few times before mixing).

        Sauteed Kale

        Simple! Throw some kale in a skillet with some olive oil, a little chopped garlic and saute.

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        Vegetable Lasagna-- Noodle Free

        Ingredients: 
        • 1 lb ground turkey
        • 3 cloves garlic
        • 1/2 onion
        • 1 tsp olive oil
        • salt and pepper
        • 28 oz can crushed tomatoes
        • 2 tbsp chopped fresh basil
        • 3 medium zucchini, sliced thin-medium
        • 15 oz part-skim ricotta
        • 16 oz part-skim mozzarella cheese, shredded
        • 1/4 cup Parmesan
        • 1 large egg
        Directions:

          In a large skillet brown meat and lightly season with salt. When cooked drain in colander to remove any fat. Add olive oil to the pan and saute garlic and onions about 2 minutes. Return the meat to the pan, add tomatoes, basil, and pepper. Simmer on low for at least 20 minutes, covered.

          Meanwhile, slice zucchini into slices, add a little salt and set aside or 10 minutes. Zucchini has a lot of water when cooked, salting it takes out a lot of moisture. After 10 minutes, blot excess moisture with a paper towel.

          Preheat oven to 375°.

          In a medium bowl mix ricotta cheese, parmesan cheese and egg. Stir well.

          In a 9x12 casserole, spread some sauce on the bottom and layer the zucchini to cover. Then place some of the ricotta cheese mixture, then top with the mozzarella cheese and repeat the process until all your ingredients are used up. Top with sauce and mozzarella and cover with foil. Bake covered for 55 minutes, Uncover for the last 10 minutes of cooking.

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          Kale Chicken Caesar Salad

          My favorite salad is a Caesar salad! I literally could eat this daily. Here is a recipe to one made Righteously Fit Style:

          • 2 cups Kale (washed, chopped)
          • 1 hard boiled egg 
          • Pulled chicken from store bought Rotisserie Chicken
          • Homemade Wheat Croutons (recipe follows)
          • Homemade Caesar dressing (recipe follows)

          Homemade Caesar Salad Dressing

          • 1 extra large egg yolk (room temp)
          • 2 tsp dijon mustard
          • 2 cloves chopped garlic (2 cloves)
          • 1/2 cup fresh lemon juice
          • Kosher Salt and Freshly Ground pepper
          • 1 1/2 of extra virgin olive oil
          • 1/2 cup grated Parmesan cheese

          Place the egg yolk, mustard, garlic, lemon juice, salt, pepper into a food processor or Nutra-Bullet. After you have blend til smooth, add the olive oil and blend again. After blended, add Parmesan and blend for addition 5 seconds to combine. 

          Homemade Whole Wheat Croutons

          • 2 tbsp extra virgin olive oil
          • 2 cups diced whole wheat bread (remove the crust)
          • Sea Salt

          Cut bread into cubes and place in a large bowl. Drizzle cubes with olive oil, salt and pepper. Mix well.

          Spread seasoned bread onto a sheet pan and bake at 400 degrees for about 15 minutes.


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          Chocolate Chia Superfood Pudding- Make in advance!

          We've talked about Superfoods before, so by now you should have purchased yours... Below is a recipe that uses 3 superfoods. Yes 3!!! 
          • 1 1/4 cup original Almond Milk or coconut milk
          • 1/4 cup chia seeds
          • 3 tablespoons raw cacao powder 
          • Dash of pink Himalayan sea salt
          • 1 tablespoon agave
          • 8 Goji berries (for topping)

          Add all of the ingredients to a large glass jar with a lid, give it a quick stir, then put the lid on. Shake it like crazy to mix it all up. Refrigerate until very thick and pudding-like, at least 4 hours or overnight, shaking or stirring occasionally. Serve the pudding chilled with Goji Berries topping. 

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          Meal Plan for Week 2: January 10-16

          Hey Y'all!

          We are in week 2 of the Righteously Fit Winter Won't Win Challenge. If this is your first time hearing about this challenge, click here to get the details.

          Below you will find my meal plan for the second week of our challenge. I'll interchange leftovers daily. This means you have to meal prep and cook enough for the entire week. I do not like to cook more than once a week. Eat within one hour of waking up and every 2-3 hours after. Stop eating 2 hours before bedtime.

          WEEK 2

          Water with all meals- a half ounce per pound you weigh. So if you weigh 150 pounds you would drink 75 ounces daily. HOWEVER, to see better results faster, try to drink 1 gallon per day.

          15 minutes before meals, mix the following drink and consume to aid with digestion:

          • 6 ounces water
          • 3 teaspoons Raw Unfiltered Apple Cider Vinegar
          • 1 teaspoon  fresh lemon juice
            (last week we added honey, this week, lets try to do without it!)

          Breakfast Choices: (I'll pick one of these and interchange when I get bored)

          OR

          Morning Snack: Greek Treat- 6 oz greek yogurt mixed with 1 tablespoon of shaved dark chocolate or 1 tablespoon of dark chocolate chips and 1 tablespoon of raspberries.

          Lunch Choices: (I'll interchange my lunch and dinner leftovers daily)

          Afternoon Snack: 1 stick of sting cheese  and 20 almonds

          Dinner Choices: The other choice that I didn't eat for lunch. OR Dr. Ian's Mean Green Smoothie .

          Smoothie: 2 Gala apples (peeled, cored and sliced),1/2 cup vanilla Almond Milk or coconut milk, 1/2 cup kale (stems removed), 1/2 green seedless grapes, 1 ripe medium banana (peeled and sliced).

          If you workout, consume protein shake immediately following workout.

          Breakfast Treat for Saturday or Sunday-  Banana Blueberry Corn Pancakes with Agave Syrup

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          Banana Blueberry Corn Pancakes with Agave Syrup

          You've been working hard all week. Wake up your Saturday or Sunday Morning with a good, but healthy treat.

          Makes 10 pancakes. Serving size is 2 pancakes.

          Ingredients:

          3/4 cup white whole wheat flour
          1/2 finely ground cornmeal
          2 tsp baking powder
          1/4 tsp kosher salt
          1 large rip banana, mashed well
          1 cup plus 2 tbsp low fat buttermilk
          3 large egg whites
          2 tsp canola oil
          1 tsp pure vanilla extract
          1 cup plus 2 tbsp blueberries
          Agave or maple syrup for serving

          Directions:
          In a large bowl, whisk together the flour, cornmeal, baking powder and salt. In a separate bowl, combine the mashed banana, buttermilk, egg whites, oil, and vanilla. Add the flour mixture to the banana mixture and stir. Do not over mix. Fold in the blueberries, gently. Heat your non-stick griddle or pan to medium heat. Lightly spray pan with oil. Scoop out about 1/4 - 1/3 of the batter to cook each individual pancake (depending on your preference). Cook on each side 2-3 minutes. 

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          Slow Cooker Sante Fe Chicken with Cilantro lime rice and squash/zucchini

          Ingredients:

          • 1 1/2 lb chicken breast
          • 14.4 oz can diced tomatoes with mild green chilies
          • 15 oz can black beans, rinsed and drained
          • 8 oz frozen corn
          • 1/4 cup chopped fresh cilantro
          • 14.4 oz can fat free/reduced sodium chicken broth
          • 3 scallions, chopped
          • 1 tsp garlic powder
          • 1 tsp onion powder
          • 1 tsp cumin
          • 1 tsp cayenne pepper (if you like spicy)
          • 1/4 tsp sea salt
          Directions:

            Combine chicken broth, drained beans, corn, tomatoes, cilantro, scallions, garlic powder, onion powder, cumin, cayenne pepper and salt in the crock pot, Season chicken breast with salt and lay on top.  

            Cook on low for 10 hours or on high for 6 hours. If this is your first time making this, don't cook it overnight. You need to be able to watch it until you learn how fast or slow your crock pot cooks. A half hour before serving, remove chicken and shred. Return chicken to slow cooker and stir in. Serve over rice (recipe below) and sour cream/greek yogurt

            Cilantro Lime Rice

            Cook 2 cups brown rice according to package. Once its finished, squeeze a lime over the rice and mix in about 2 tbsp of fresh cilantro.

            Squash/Zucchini

            Lets keep this basic. Preheat oven to 350 degrees. Slice your squash or zucchini. Place in oven safe casserole dish. Toss slices in olive oil, sprinkle my House Seasoning or Ms. Dash on it and roast covered in the oven for 25 minutes. You can also saute it on the stovetop in a skillet.

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            Buttermilk Oven "Fried Chicken", Sweet Potato Wedges and Bacon Brussel Sprouts

            Buttermilk Oven Fried Chicken

            Yes, you read it right. We are gonna eat fried chicken during our weight loss challenge! And its not even a cheat meal! Well, its not real fried chicken, its oven fried. And we are gonna be real creative with the coating to keep it healthy.

            Makes 6 Servings. Serving size is 2 drumsticks.

            Ingredients:


            • 12 chicken drumsticks (remove skin, sorry)
            • 2 tbsp of my Righteously Spiced House Blend (if you do not have, use a poultry seasoning, but it won't taste as good:-)
            • 1 cup buttermilk
            • 1 tsp Kosher salt
            • 2 tsp fresh lemon juice

              Coating Ingredients:
            • 1 cup whole wheat panko breadcrumbs (Note that all stores may not carry this. Get regular Panko if you can't find whole wheat)
            • 3/4 cup crushed cornflake crumbs
            • 2 tbsp grated parmesan cheese
            • 2 teaspoons Kosher salt
            • 2 tbsp Righteously Spiced House Blend

            Directions:
            Wash the chicken and dry thoroughly. In a large bowl, season the chicken with the salt and house blend. Pour the buttermilk and lemon juice over the chicken and cover with plastic wrap. Refrigerate for a minimum of 6 hours. However, overnight refrigeration tastes better.

            Preheat oven to 400 degrees. If you have a rack, place it on a baking sheet. If you don't have a rack, use parchment paper. Lightly spray rack or sheet with oil.

            In a separate bowl, combine panko, cornflake crumbs, salt, and house seasoning. Whisk to combine well One by one, remove chicken from buttermilk and place it in the coating mixture, ensuring to coat it evenly. Once finished, spray or lightly brush the top of the chicken drumsticks with oil. Bake until brown which should take about 45 minutes.

            Sweet Potato Wedges

            Ingredients:

            Directions:

            Wash sweet potatoes and pat dry. Cut the sweet potatoes in half, lengthwise. Put the flat side on your flat cutting surface, and cut each half into 3 wedges. Be careful as I've cut myself plenty of times with sweet potatoes:-)

            In a large bowl, toss the potatoes along with the oil, rosemary and salt. Place on flat cooking sheet and bake for about 12 minutes and then flip them and bake for another 15 mins. Bake until wedges are crunchy on the outside, but soft on the inside.


            Bacon Brussel Sprouts

            Ingredients:

            • 1 lb Brussel Sprouts
            • 2 tbsp olive oil
            • 1/4 cup sweet onions
            • 6 strips of bacon
            • 1 tsp sea salt
            • Freshly Ground Black Pepper to taste

            Directions:

            Use a sharp knife to trim stems of the brussel sprouts as well as to thinly slice the sprouts. In a large skillet, cook all the bacon. Put bacon aside and discard the grease. In the large skillet, add the olive oil and sprouts, pepper and salt, and cook until brown- turning often. Once brown, add crumbled bacon to the pan with the sprouts. Give it one final mix and devour!

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