Southwest Stuffed Avocados

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Avocados + Southwest Goodness = WOW. Need I say more?! These stuffed avocados are pretty much the bomb.com and they are pretty dang cute too;) Who can resist yummy AND cute food?! They are perfect for any get together or for a fast and easy dinner. My husband and daughter both loved them. Most importantly, they are healthy! Wahoo! They have healthy fats from the avocados, lots of protein from the beans, chicken and greek yogurt, are high in fiber, high in potassium and many other vitamins and minerals... the list goes on! I hope you enjoy them as much as we did!

Ingredients:
2 cups cooked and shredded chicken breasts 
5.3 ounce container of plain Greek yogurt
4 TBSP chunky salsa
1/4 cup black beans
1/4 cup corn
4 oz can diced green chilies (had to add a little New Mexican twist!)
1 tsp lime juice
2 avocados cut in half

Optional toppings:
Shredded Cheese
Cilantro leaves

Mix chicken, yogurt, salsa and lime juice together. Stir in beans, corn and green chilies. Slice Avocados in half lengthwise, remove the pit and scoop out of shell. Fill pit cavity with chicken mixture and mound additional mixture on avocado surface. Garnish with optional toppings. Can sprinkle some black pepper on top also. 

Let me know how you like these! Enjoy!

-McKell

Oatmeal Applesauce Muffins

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I made these muffins this past weekend as another alternative to eat after a workout and also as a breakfast or snack on the go for the little miss who runs my life :) They are very filling and packed full with yummy and good for you ingredients. I originally found this recipe on Pinterest off the blog Sisterhood of the Shrinking Jeans and have made it a few times now. If you can't eat them all in a few days you can always freeze the rest and pull one out and microwave to warm quickly.

Oatmeal Applesauce Muffins:

Ingredients-

• 1 cup old fashioned rolled oats (not instant)
• 1 cup nonfat milk
• 1 cup whole wheat flour
• 1/2 cup brown sugar
• 1/2 cup unsweetened applesauce
• 2 egg whites 
• 1 tsp baking powder
• 1/2 tsp baking soda
• 1/2 tsp salt
• 1 tsp cinnamon
• 1 tsp sugar
• raisins or nuts 

You can also add in wheat germ, flax seeds, or chia seeds. Anything that you want to add to give it that extra healthy punch.
Yield: 12-14 muffins

Directions-

Preheat your oven to 400* F and either spray muffin pan with cooking spray and line it with muffin liners.

Soak the oats with the cup of milk in a large bowl for one hour.

 (Oats will soften and soak up some of the milk)

After an hour of soaking combine the applesauce and egg whites with the oatmeal mixture and mix with a spoon till just combined. 

In a separate bowl combine with a whisk the wheat flour, brown sugar, baking powder, baking soda, salt, and whatever other add ins you would like. (wheat germ, flax seeds, chia seeds)

Add the wet ingredients to the dry and mix until just combined. Add in raisins or nuts and then spoon into muffin tin.

 (Don't over mix the batter because the muffins will become tough)

Once spooned into muffin tin sprinkle with cinnamon and sugar mixture on top of each muffin. 

Bake at 400*F for 20-25 minutes. Let them cool before trying to remove from linear. 

I promise you will love these. They are so yummy and filling. I hope you guys enjoy them as much as my family did. Let me know what you think:)

-Shauna

No Time for Breakfast? Think Again!

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We have all heard breakfast is the most important meal of the day, right? While this is not 100% true, there is truth in it. Breakfast cannot necessarily be labeled as the most important, but it is just as important as other meals. It is part of a balanced, healthy diet and helps you start your day off right.

Eating a healthy breakfast is important because it curbs late morning/early afternoon cravings and also helps decrease overeating at your next meal since you will not be "ravenous" when you eat. The best breakfasts are a combination of whole grains and lean proteins. For examples of whole grains and proteins, read our post here.

Okay, so we get that breakfast is important, but mornings are always kind of crazy for everyone and getting a good, nutritious breakfast in can be hard. No worries, we are here to help!

Here are some healthy breakfasts that require little to no prep time in the morning and they will also keep you filling full and satisfied!

Overnight Oats
These are sort of new to me but I think they are perfect for busy mornings! They require no cooking and the prep the night before is a breeze. You literally grab them out of the fridge that morning and go. They are also great because you can basically add whatever you want to them to create different flavors! You could add jam, different flavors of yogurt, peanut butter, nuts, different fruits, granola, coconut, etc. There are TONS of recipes online. If you don't like them cold, throw them in the microwave to long enough to get rid of the "chill."

Here is a basic recipe that you can modify however you wish:

2/3 cup oats
2/3 cup (depending on how thick you want it) milk, almond milk, or coconut milk
2/3 cup yogurt
Combine ingredients in a jar and place in the fridge overnight. In the morning you can top with whatever you want! I love to top it will a little brown sugar and fruit.

Yogurt topped with fruit and granola
The key to this is to have everything ready to go-your granola made (recipe here) and your fruit washed and cut, if needed. I like to have everything in separate containers then I just dump the fruit and granola onto my yogurt when I'm ready to eat it. So fast, filling, and yummy!

Smoothies
Even though smoothies are fast to make, it can be hard to fit it in on a busy morning. Luckily, they do not have to be made that morning. Make your smoothie the night before and have it in your container and ready to go! To make your smoothie a little more filling, you can add some slivers of almonds or other nuts. I have also seen people make a "smoothie bowl" and top with it nuts, chia seeds, or granola. Find a few of my favorite smoothies here.

Eggs and toast
Keep boiled eggs in the fridge for those busy mornings. They are a quick and easy breakfast to take with you on the go! Add some whole grain toast topped with 1 tablespoon of peanut butter to keep you filling full through the morning.

Eating healthy doesn't always have to take a lot of time. Play around with different ideas and find what works best for you and your family!

-Jaeme

Easy and Healthy Lunch Ideas: Turkey Pesto Wrap and Spinach and Brown Rice Salad

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If you are anything like me, I often struggle at choosing what to eat for lunch. These are really simple and quick ideas, they taste great, and best of all they are super healthy! 

Turkey Pesto Wrap

What you will need: 

100% Whole wheat tortilla

Pesto (I use Classico Traditional Basil Pesto...so good)

Turkey Breast

Optional: Provolone Cheese (I have had it with cheese and without and both are good. If you want to cut out some calories, cut out the cheese:) ) 

Spinach 

1/4 of an Avocado

Any other veggies you want! Load it up with different veggies! On this wrap, I used tomatoes and banana peppers along with my avacado and spinach. 

Spread a very small amount (about a teaspoon) of pesto spread onto the tortilla. Add a few slices of turkey breast. Add cheese. Cut the avocado into thin slices and add. Add spinach and other veggies. I sprinkle a little sea salt and pepper on top of the vegetables. Roll up and eat! 

Spinach and Brown Rice Salad

What you will need: (I don't measure any of this, I just put however much I want on it:) ) 

2 big handfuls of spinach 

Brown rice

Black beans
Tomatoes
Avocado
Any other veggies you want to add

Assemble all ingredients and enjoy! I put the rice on while it is still warm...sounds weird, but it actually gives variety to the salad and is really good! This salad is really yummy with a touch of balsamic vinaigrette dressing.

Have a great Monday and I hope you enjoy these lunch ideas!

-McKell

Garlic Chicken with Sweet Potatoes

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We eat a lot of chicken at our house and for that reason I'm always looking for a new recipe or way to cook it. This recipe is one I found on Pinterest a long time back and its in my families dinner rotation through the month. I also like to add a lot of greens and veggies to my dinners and a healthy starch like these sweet potatoes.

Garlic Chicken:

Ingredients-

4 Boneless skinless chicken breasts
4 Garlic cloves minced 
4 Tablespoons brown sugar
1 Tablespoon olive oil 
Salt and Pepper 

1. Preheat oven to 450* F, Line a baking dish with aluminum foil and lightly spray with olive oil cooking spray.

2. In a small pan, saute garlic with the olive oil until tender.

3.  Remove from heat and add brown sugar.

 

4. Place chicken in baking dish and add a few shakes of salt and pepper then top with garlic brown sugar mixture.

(I know the recipe is for 4 chicken breasts but I only wanted to make 3 tonight:) )

5. Bake for 20-30 minutes, depending on thickness of your chicken breasts.

To Bake the sweet potatoes all you need to do is wash and cut the potato into small bite sized pieces and than lay them out on a cookie sheet. Once laid out sprinkle with cinnamon and then bake them at 350*F for 30 min. These taste amazing and our a healthy starch to add.

I finished this dinner off by adding a fresh spinach salad topped with fresh fruit and a homemade vinaigrette dressing. I also added a side of green beans. I'm always trying to add as many greens as possible. :)

Let me know what you think about this recipe or what your favorite chicken recipes are.

- Shauna

Easy and Healthy Weeknight Dinner Idea

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I am always looking for quick and easy dinner ideas for my family. These paninis are one of my "go to" recipes during the week. They are so yummy and are actually one of my husbands favorite things for dinner, and my 1 year old eats them too!

You can totally modify these to your taste, but here is my favorite:

2 pieces 100% whole wheat bread
Hummus
Avocado (I smash it up a little first and use it as a spread, otherwise the avocado tends to slide out)
Sliced tomato
Sliced turkey breast or your choice of meat (or if you prefer, you can leave the meat off)
Cucumber slices
Provolone cheese
Spinach

Spread hummus on one side of a piece of bread and avocado spread on the other. Place all other ingredients on bread and cook on a George Foreman grill until hot and toasted.
*Side note: I do not use any butter or spray on the outside of the bread, it doesn't need it.

I also made these oven roasted vegetables to go on the side. Aren't they pretty? FYI, the recipe is huge so I cut it way down since it is just the 3 of us.

I hope you enjoy these!

How often do you cook dinner for your family during the week?
Do you have a weekly planning menu?

-Jaeme

Recipe for Energy Balls

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These energy balls are very tasty and my husband refers to them as "cookie balls", but don't you worry they are stuffed full of healthy goodness. They are great for your post workout meal or for your kids to pack with them to eat on the run. Being in a pre-made ball form makes these great for easy on the go snacks.

The recipe is super fast and easy so you can whip these up in no time:)

Ingredients:

3- cups old fashioned oats
1 1/2 cups- dry powdered milk
1/4 cup- wheat germ
1/4 flax seed or chia seed 
1/2 cups coconut flakes
1/4 cup mini chocolate chips (optional)
1 cup- honey 
1 1/4 cups- natural creamy peanut butter 
Yeilds- about 40 balls 

Directions:

Mix all the ingredients together with an electric mixer or by hand (literally with your hands)

Once everything is mixed well use an ice cream scooper to form into balls and place on a baking sheet lined with wax paper.

Once the balls are all formed place the baking sheet into the freezer for about 15 minutes or until the balls are firm.

Remove and enjoy! Store them inside a large zip lock bag inside the refrigerator. Let me know how you liked them :) 

-Shauna

Homemade Healthy Granola, My families Favorite!

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I have had this granola recipe for many many years. My mother started making this for me when I was a child because I am allergic to tree nuts and pretty much every store bought granola has them in it. Not only is it great not being full of preservatives but it tastes AMAZING! My husband takes a bag of it to work everyday and all his coworkers rave about it. So here it is, I'm giving out my beloved recipe. 

I'm going to post two versions of this recipe. The original and then the one I make now that is full of healthy goodness and it still tastes so good.

Original Recipe-                                                                 Healthier Version-
Dry Ingredients:                                                                  Dry Ingredients:
5 cups old fashioned oats                                                    5 cups old fashioned oats
1 cup flour                                                                           1 cup 100% whole wheat flour
1 cup dry powdered milk                                                    1 cup dry powdered milk
1/2 cup wheat germ                                                             1/2 cup wheat germ
                                                                                             1/4 cup chia seeds
 Plus whatever you want added in (raisins, craisins, coconut flakes, nuts)

Wet Ingredients:                                                                  Wet Ingredients:
1 cup canola oil                                                                    1 1/4 cup coconut oil
1 cup honey                                                                          1 1/4 cup honey
1 tsp. vanilla                                                                         1 tsp. vanilla
1 tsp. cinnamon                                                                    1 tsp. cinnamon

(The reason the Healthier version has more oil and honey is because I have found that using 100% whole wheat flour makes it a lot more dry so you need a little bit more liquid.)

First Step:
Mix all the dry ingredients into a big bowel and set aside.

Second Step:
Mix all the wet ingredients into a separate microwave safe bowel. Microwave it for 45 seconds.
(Helpful tips: if using coconut oil scoop it into a glass measuring cup and then microwave it to melt.  Also Measure the oil first that way when you measure the honey in the same cup it will slide out easier.)

Third Step:
Pour wet ingredients on top of the dry ingredients and mix them together thoroughly.

Fourth Step:
Spread mixture out on a cookie sheet and Bake for 30 mins. at 250*F
When done let it cool completely before removing from the cookie sheet.

Store inside an air tight container  

We eat this all the time. I put this granola on top of my Greek yogurt with fresh fruit. My little girl loves to just eat it plain and snack on it. My Husband takes a bag with him to work for breakfast. Such a healthy alternative to store bought cereal.
Happy cooking and let me know what you think:)

-Shauna

Turkey Sausage and Peppers Rustica over Spaghetti Squash

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I love Italian food, but I don't love the calories that come along with it. This recipe is sooo yummy and it packs a punch when it comes to nutrients! Lots of veggies and very low in sodium. :) Happy cooking!

P.s. Don't hate on the spaghetti squash and give it a try! But if you really don't like spaghetti squash, you can use any type of 100% whole wheat pasta (I like penne with this recipe).


1/2 link smoked turkey sausage
1/2 yellow onion cut into small strips
1 whole green bell pepper cut into strips
1/4 tsp of garlic powder
1/4 tsp rosemary 
1/4 tsp basil leaves 
1/2 tsp italian seasoning
1/2 tsp all natural sea salt
1/4 tsp black pepper
1/4 cup water
2 8 ounce cans no salt added tomato sauce
14.5 ounce can of No salt added basil, garlic and oregano flavored diced tomatoes
1 spaghetti squash 
Extra Virgin Olive Oil

Preparing the spaghetti squash:

Cut spaghetti squash down center (length wise). Brush with a little bit of olive oil and and sprinkle a little sea salt and pepper on both halves.

Flip over and bake at 375 for 40 minutes. Scrape squash out with a spoon and maybe try a taste, because it is delicious! I could eat the squash plain and be just fine! 

While squash is in the oven, cut turkey sausage into circular pieces. Cook in fry pan until browned and heated thoroughly (no need to cook in oil or spray). Take sausage out and set aside. In the same pan, pour in a tiny bit of olive oil. Add peppers and onions. Cook for a few minutes. Take out and set aside. Mix sauce, diced tomatoes, water and spices together in sauce pan. When heated, add sausage,  peppers, and onion. Let simmer for 10 minutes.

*You can adjust the spices if you would like.

Pour sauce over spaghetti squash and enjoy!!

-McKell

Green Smoothies for Beginners

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Did you know that green smoothies do not actually have to be GREEN? I didn't realize that until I started making them, and I was pleasantly surprised because to be honest, it's sort of hard for me to choke down a green colored drink. Throw in a handful of any type of berry and you no longer have a green colored smoothie!

Since I am still fairly new to green smoothies, I have not tried anything "crazy," so I wanted to share some of my favorite smoothies that are perfect to ease you in.

Green smoothies are a huge trend right now, and while I am usually against "diet" trends, this is actually an extremely healthy one. If you have ever taken a health class, you know that "green leafy vegetables" basically have every health benefit in the book. They are packed with vitamins and minerals and may even help prevent diabetes and inflammatory diseases such as arthritis.

I am using spinach as the base of all of my smoothies right now. Another common leafy green to use is kale. Kale has a much stronger flavor, so if you are worried about the taste, it would probably be good to start with spinach.

After choosing your base, you need some liquid. I always just use cold water, but almond milk, coconut milk, or coconut water would all be good (and the milks make it really creamy). The amount of liquid I use depends on how much I am making. Usually for about 2 glasses I use 1/2-3/4 cup of water. I always start on the lesser end with the water and add more if it is too thick.

Then you add whatever else you want! I add some fruit at this point. If the only veggie you are using is your leafy greens (which is usually the case for me right now), make sure to be very generous with the amount compared to the amount of fruit you use. Most smoothies do have bananas in them because it gives a good texture, but if you do not like bananas, avocado will do the same thing. I love this website because you can click on any ingredient and it gives you recipes that include it.

My last tip is this, do not be turned away from green smoothies just because you do not own a Blendtec or Vitamix. I would love to have one and know they are amazing, but lets be honest, that is very far away from being in my medical school budget. I actually use my Cuisinart Food Processor and it has worked great! I do not put ice in it because I don't want to bend the blades, but I have never needed to use ice (I use all frozen fruit and for big things like pineapple chunks, I thaw them just barely so they aren't as hard). I know a lot of people just use normal blenders for their green smoothies too. So try out whatever you have!

Here are my three favorite smoothies I have made so far (I'm sorry I have no measurements. I really don't measure, I just throw stuff in):

My Jamba Juice Copycat
2 large handfuls spinach
1/2-3/4 cup water or liquid of your choice
Small handful of frozen blueberries
Small handful of frozen raspberries
1/2-1 medium banana
Blend your spinach and liquid then add the fruit and blend until smooth

Summertime Smoothie
2 large handfuls spinach
1/2-3/4 cup water or liquid of your choice
4-5 chunks frozen pineapple
Small handful of frozen blueberries or raspberries
1/2-1 medium banana
Blend your spinach and liquid then add the fruit and blend until smooth

My Favorite Green Green Smoothie
2 large handfuls spinach
1/2-3/4 cup water or liquid of your choice-in this smoothie, I think its better with one of the milks
4-5 chunks pineapple
1/2-1 clementine
1/2-1 medium banana
Blend your spinach and liquid then add the fruit and blend until smooth

Have fun creating your own combinations!

-Jaeme