Finding a way to encourage healthy eating has always been a top priority for me as a mom.
My kids love junk food, and they are kids so that is normal. I am proud to say that they have evolved into excellent veggie eaters, though each of them prefers different ones!
Through meal prepping healthy meals each week I am ensuring there is always nutritious food for them to eat, and it encourages continued exposure to different veggies.
One of the most common things I hear from prospective clients is, “I can’t cook that because my kids won’t eat it”. Guess what...YOU are the parent and your job is to just keep putting healthy food in front of them. It’s their job to decide if they want to eat it. Encourage them to try it but don’t force anything. You will be surprised how repetitive exposure to a food can lead to some pretty amazing changes!
My five year old is like a veggie prodigy! A freak of nature by design. He even has a YouTube channel where he tries healthy foods to get other kids to see that they aren’t so scary!
Healthy habits start at home. ❤️ You are doing great!
Made this vegan bowl of stir-fry-ish-ness (is that a word?!) full of tropical goodness for a really early lunch. In a drizzle of avocado oil in a wok, I stir-fried sweet potato, green bell pepper & grape tomatoes w/ginger, garlic, scallions & black beans; tossed w/sauce of veg broth, coconut milk, sea salt, cayenne, cinnamon & allspice; finished w/peanuts & cilantro. But I didn't stop there! Paired it w/brown basmati rice that I gave stickiness to w/still more coconut milk!😋#stirfryishness#yumminess#coconuttiness
Meal Prep Monday (but mostly Sunday) 🤘
Does meal prep intimidate you? I am going to let you in on a few secrets to make your meal prepping not so daunting.
💥 Follow my insta stories today for my favorite ways to cut down your meal prepping time, my favorite meal prep ingredients, and more!
Here are some things to think about:
1️⃣Don’t overthink it! I don’t like to use a menu for most of my prep. I stick to a few proteins, a grain or main carbohydrate, and a few different veggies
2️⃣If you are all about that #mealprephack then you are playing the game right! I am a huge @pol_brand quinoa fan! It’s frozen, paired with simple and tasty ingredients and can be ready in 3 minutes. Boom!
3️⃣ Mix and match- No one wants to eat the same thing every day so batch cook a few things and make meals that are similar but use seasonings and sauces that make them different.
🏆 worlds easiest soup right here ladies and gents, literally three ingredients (all of which can be found @traderjoes) and less than 15 minutes to make, exactly what I need to fight off these snow flurries❄️
only thing keeping you from this delicious soup is a bag of froz potstickers, a package of egg (or rice) noodles and a box of TJs miso ginger broth
💥 steam your potstickers, boil your noodles, heat up your miso (which can also all be done with the same pot 🙂) then toss everything together over medium low heat and you’ve got yourself some soup!!
Yesterday: sittin’ pretty, 60 degrees, got a nice outdoor run in
Today: dropping below freezing, ice and snow, stuck in the house 🤦🏽♀️ that’s Louisville weather for ya, but hey! at least we’re going to get a little snow this time ❄️ and of course, a snow day calls for a big a warm bowl of oats (they’re under there I promise), @sunergos_coffee, a good book, pjs till noon, and a little indoor workout action for later today 🤸🏽♀️
snow day essentials:
cinnamon steal cut oats 👉🏽 cooked in 3/4 part water 1/4 part milk, loads (and I mean looooads) of cinnamon + a splash of vanilla
topped off w crushed pecans, @victoryhempfoods hemp hearts, @traderjoes flax & chia pb and half of a caramelized banana 🍌
🌟 star of the show tonight 🌟 COCONUT RICE 🥥 needed something fun to spice up this simple meal. a light lemon + cumin seasoned chicken, brussels and coconut goooodness 👅
🥥 coconut rice
cook your rice as normal, once cooked toss it in a skillet with 1-2 tbsp of coconut oil, 1-2 tbsp of coconut milk and a little sea salt. to make it even BETTER (yep that’s possible) finish it off with TJs coconut aminos
💫 for a FUN TWIST
sub the rice for cauliflower rice- just toss your cauliflower rice in a skillet with the coconut oil + milk
topped it with a generous amount of shredded (unsweetened) coconut. definitely won’t be the last time this rice will star in a meal 😋
It’s taco time baby 💃🏼 breakfast lunch and dinner, there are no rules!
*heated* whole wheat tortilla + @traderjoes flax & chia pb + homemade strawberry jam (can find this a few posts back- look for the bfast sammie) + banana coins + cinnamon
🌯 wrap it, roll it, fold it, devour it 🌯
Mmmm parsley & red onion mini omelettes 💕One of my faves! When I was little my mum used to make these for me...comfort food for another cold day. And I had them with 2 slices of sourdough toast (not in the pic)👌🏼 #breakfastofchampions#protein#eatfitfuel
A recipe I have been dying to share with you guys: spicy oatmeal black bean burgers 🍔🍔 made these bad boys for dinner one night last week and stuck the leftovers in the freezer for easy “heat-and-go” meals, so for lunch today I heated up last nights stir-fry leftovers on a bed of spinach + arugula, and threw a burger on top for a quick & easy lunch🕺🏼
🍔 spicy black bean + oat burgers:
1 cup ground oats/ oat flour
1 can of black beans
chopped green onion + white onion
1 clove of garlic
1-2 tsp of sriracha
spices- sea salt, cumin, red pepper flakes
👏🏽 what you do:
blend everything together, form patties and cook them up on the stove top for about 5-7 minutes per side. the recipe makes a big batch, I love to throw the extra patties in the freezer for times when I don’t feel like cooking
Not letting this cold stop me from getting my smoothie on 🕺🏼 although I’m not going to lie, I was still in my pjs (slippers included) and maybe even under a blanket when drinking this 😬 no ragrets tho
wild blueberry bliss ✨
1/4 c froz wild blueberries
4-5 froz sweet dark cherries
1 c milk of choice
a couple scoops of yogurt
1 scoop @sunwarriortribe
a few ice cubes
🥤 blended & topped with hemp hearts + chia seeds
Rounding out my self-care Monday with this bowl-o-goods 🍜 @tastyasfit (and this gloomy weather) have inspired me to get cracking on this soup I’ve been dying to make. so obsessed with making crockpot dishes because it is SO easy to just toss everything in there and come back hours later to a beautiful meal. the weather here in ky is going to go from ice and snow today to 60 degrees on Thursday 😳trying to keep the weather change sicknesses away by prepping a soup chocked full of yummy immune boosting foods and spices
what’s in my pot:
head of cauliflower, 3-4 celery stalks, 4-5 tri-colored carrots, white onion, 2 cloves of garlic, green onion/ chives, 1 c lentils, lots of vegetable broth, spices- sea salt, ginger, turmeric, black pepper (which 💡 by the way 💡boosts absorption of the good stuff in turmeric- curcumin)
what to do:
throw everything in the crockpot and turn it on. no joke, as simple as that. BAM ⚡️
Couldn’t decide between a yogurt bowl or a oat bowl this morning.. so here we are, best of both worlds // crockpot apple oats + @traderjoes plain greek + flax & chia peanut butter + strawberries + hemp hearts
🍏 leaving recipe for the crockpot apple oats in the comments 👇🏽
I seriously let out a huge sigh of relief after yesterday’s meal prep. Kids going back to school not only means I can no longer sleep in like I have been for the past two weeks. It also means we are full-force back into busy weeknights and lots of late night sports practices! 🤯
These are a few of the dinner options I prepped for the kiddos this week:
1️⃣ Baked ziti, asparagus, yellow squash, mini salads,
2️⃣ Mediterranean chicken skewers with squash & black bean quinoa and asparagus/ green beans
3️⃣ Grilled chicken, black beans, roasted pepper and onions, quinoa, and green beans, butternut squash, or yellow squash.
Giving them choices (even healthy ones) makes dinner easy! They feel like they are in control of what they eat because they are choosing from these options. I feel like i am doing my job by giving them healthy food! Cool! Everyone is happy 😏
Massachusetts has been SO cold this weekend so this black bean soup was the perfect dinner to warm us up! See below to check out how I made this.
Soup: dried black beans, chicken stock, onion salt, pepper, paprika, oregano, and cayenne pepper with onion, carrots, frozen corn, and bell pepper in the pressure cooker set to 20 min.
Toppings: green onion, tomatoes, cilantro, parsley, avocado, and a 30 month aged cheddar. #beans#soup#stew#sunday#sundaydinner
Homemade jam + farm fresh eggs, if that’s not a Sunday breakfast I don’t know what is.
for those mornings when you’re out of jelly but you have fruit (or your just sick of all the added sugar in your jelly 🙄)
👉🏽 mix up a bowl of whatever fruit you have on hand (fresh or frozen), nuke it in the microwave for a few seconds, mash it up and spread as you please! 🍓 bonus: make a whole bunch and keep it in the fridge, I like to add chia seeds for some good omega-3s 🙌🏽 feat. strawberry & blackberry jam
Order up! 🍕 kicking my pizza craving with the infamous cauliflower crust (s/o @traderjoes for the convenience) topped w pizza sauce, fresh tomatoes, spinach, mozzarella balls, basil & cracked pepper. @traderjoes ily forever and always
I was just going to grab a handful of trail mix for a snack today. But I was seriously craving a salad ... even in this crazy frigid weather we're having in NY. So my fix ... trail mix salad, of course! 😉😋
I AM HUNGRY!
💚 Detox D3💚🎁 GIVEAWAY RULES IN PREVIOUS POST🎁
Hey! This is my 3rd day of juice #cleanse and it is so hard! The detox diets I've done in the past always included solid foods. I am feeling extremely hungry, I think I am starting to use my reserves. I've heard the hunger feeling would disappear after the 3rd day, if you've already done a juice cleanse, please tell me if it is true! Although it is not pleasant to go through this, it makes me realize even more how important food is: I am missing the social interactions doing meals, the fantastic array of textures and flavours, as well as the simple fact of chewing. I have added fresh basil leaves to the tomato juice I had yesterday for dinner, so I would be able to chew something 😜. Please treat your food and people who grow and cook it for you with respect, because you are really blessed to have them in your life 💕. Going to have a beetroot juice shot now to try killing that hunger feeling, take care!
💚Detox J3💚 🎁CONCOURS DANS LE PRECEDENT POST🎁
Hello! C'est mon 3e jour de cure de jus et c'est vraiment difficile! Les diètes #detox que j'ai faites auparavant incluaient tjs des aliments solides. J'ai extrêmement faim, je sens que j'ai commencé à puiser dans mes réserves. Est-ce vrai que la sensation de faim disparaît après 3 jours? Si vous avez déjà fait une cure similaire: pitié, dites-moi que c'est vrai! Même si c'est difficile de vivre ça, cette cure me fait réaliser encore plus à quel point la nourriture est importante: l'aspect social des repas me manque, ainsi que la fantastique variété de textures et de saveurs, où le simple fait de mâcher. J'ai ajouté des feuilles de basilic fraîches à mon jus de tomate d'hier juste pour pouvoir mâcher qqch 😜. Pensez à traiter votre nourriture ainsi que les gens qui la cultivent et la cuisinent pour vous avec respect, car vous avez de la chance de les avoir dans votre vie. Sur ce, je vais prendre un shot de jus de betterave, en espérant que cela me coupera l'appétit. Prenez soin de vous.
The irony of being a recipe developer that focuses on seasonal cuisine is that you may need to test recipes w/produce that's out of season! I'll take one for the team! Though it was a little frigid (& slightly silly!) taking this photo on my balcony in 20 something degrees F before the snow "bomb" covered everything up! ❄️❄️❄️❄️❄️❄️❄️❄️❄️❄️❄️❄️❄️
Hint: The secret to this quinoa & grilled veggie dish ... finishing w/a fragrant trio of fresh herbs--basil, parsley & mint--& absolutely not being shy w/them!
🥗Salads in a jar are not new by any means but just look at all this green goodness! 🙌
QUESTION👉What are your favorite salad toppings? 🥗
These ones have peppers, cucumber, celery, green onion, black olives, hard boiled egg, feta cheese, golden raisins and avocado. (In case you are wondering, I store the salad this way so it doesn’t get soggy but when I am ready to eat it, I transfer it to a bowl so it’s easier to eat.) #lifehacks
Arugula feta salad with blackened swordfish is what’s on the menu tonight! This is a keeper for suuuure 👍🏼
Salad: arugula, olives, pomegranate seeds, almond slivers, and feta
Dressing: almond oil (@eats2know I’m obvi loving it), balsamic vinegar, salt, and pepper
Swordfish: dry rub with a Blackening Rub (bought at Homegoods and it’s unreal!!) Grilled on my new indoor smokeless grill until it hit 140 internal temp! #salad#swordfish#dinner#wednesday
overnight oats have met their match!! 🤯 i bring you... @naturespathorganic qi’a cereal! all you have to do is mix 2 Tbsp with a few Tbsp of your fav nut milk, pop in the fridge for 5 minuets and DONE! so if you’re looking for a quick brekky you don’t have to plan ahead of time, reach for this stuff! not to mention it’s full of protein and fiber to keep you full for hours!
• • •
@naturespathorganic qi’a cereal, @califiafarms unsweetened almond milk, @omg_superfoods turmeric, @mccormickspice cinnamon and nutmeg. topped with banana slices, @driscollsberry frozen blueberries and @eatnuttzo power fuel
♦️Meal Prep Closeup♦️: This #plantbased meal features spicy roasted sweet potato tossed with onions, black beans and cilantro (perfect for meatless tacos). It also includes California quinoa salad and roasted asparagus. Squeeze some lime over everything and voila! 👌
First meal prep of 2018 and guess what! It’s all vegetarian! 🙌One of my goals this year is to get my family more #plantbased 🥗 so here goes nothing. The most difficult participant will be my husband, a self-proclaimed 🦖carnivore. .
🎉HAPPY NEW YEAR! 🎉
Top row, left to right: 1) quinoa with roasted zucchini, butternut squash, tomatoes; 2) cauliflower soup with artichoke, kale, carrots x 2; 3) salad in a jar x 2
Middle row: roasted sweet potato, beans, quinoa mix, with asparagus,
Bottom row: diced peppers, cucumber and celery, roasted shishito peppers, cut up carrots, pico de gallo, roasted green beans
To all my vegetarian babes:
Introducing... j a c k f r u i t 🙌🏽 if you haven’t discovered this magic fruit yet you are missing out. Tastes just. like. meat 😋 not a vegetarian but this stuff is bomb so you know I’m all about it. Once cooked, the fruit pulls apart like pulled pork and pairs perfectly with some yummy bbq sauce (and the best crockpot dish if you have one)
BBQ pulled jackfruit // mix tsp paprika + 1/2 tsp chili powder + dash of garlic powder + salt + pepper into drained & rinsed jackfruit (you can buy it in a can @traderjoes)
if you have a crockpot- just toss it in there with some water + bbq sauce
if not, toss the seasoned jackfruit in an oiled skillet on medium for 2-3 minutes, then toss in your water + bbq (enough water to make the sauce thin), cover and cook for about 25 minutes/ until the fruit is soft enough to pull apart
* make sure to keep the jackfruit moist while cooking
Paired mine with some avo slices + spinach on a whole wheat bun 😋 and of course some roasted veggies + some broccoli kale slaw
New favorite salad alert! Arugula, pomegranate seeds, shaved Parmesan, and slivered almonds with a light homemade dressing (almond oil (thanks @eats2know),balsamic vinegar, salt, and pepper)
Served this last night for NYE with Beef Wellington and it made for the perfect side dish 👍🏼 #salad#sidedish#bowl
Enjoying my last breakfast meal of 2017 🎉with a FIBER-RICH hearty meal!
A grain medley of farro, black barley, wheat berries and golden raisins, topped with fresh blueberries and frozen pomegranate seeds. Um, yes you need to try this combo. 😋 #allfoodsfit#breakfastbowl#vegetarianrecipes .
This has been a year of trial and error for me but I know 2018 is going to be great! Stay positive and don’t be afraid to take a leap of faith. ❤️