Easy Brussels Sprouts!

First off, Brussels sprouts are in the cruciferous vegetable group. You know, they mingle with broccoli, cauliflower, cabbage, and other similar leafy greens. They’re really high in Vitamin K, Vitamin C, anti-oxidants, and fiber, and they’re a really low calorie option if you’re being mindful of your weight.

So, yeah. Healthy.

You know Brussels sprouts are good for you. You know you should eat them. But, you might not know what to do with these little delicious cabbage look-alike’s.

Let me help you out!

*** If making this recipe, you must use fresh Brussels sprouts.

1 tbsp butter
1/2 pound fresh Brussels sprouts (about 15-20)
salt and pepper to taste

Warm butter over medium-low heat in a skillet.
While that’s warming, cut Brussels sprouts in half, lengthwise.
Place Brussels sprouts in skillet (make sure the butter is melted) flat side down.
Cover for 15-17 minutes (until they’re golden brown).
Avoid peeking at them, just let them be.
Season with salt and pepper.
Toss them around a little.

Serves 2. ENJOY!!!

This recipe gives the Brussels sprouts a nice nutty, crispy flavor. They’re a great addition to any meal, and they’ll make you seem fancy! GO YOU!

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Do you have a favorite way to eat Brussels sprouts? Share away!

Slow Cooker Chicken Stew!

By now, y’all know how I like to keep recipes simple and easy. So why change that?

2.5 pounds frozen chicken thighs
4 sliced carrots
4 sliced celery stalks
1 large diced onion
3 sliced jalapenos
10.5 oz can cream of mushroom soup
1 tbsp Italian seasoning
1 tbsp black pepper
1 tbsp artisan salt

Place everything in a slow cooker in the order listed above.
Set the crock pot for 8-10 hours of cooking.
Give it a stir when it’s done. Yes, that’s it.

Serves 4-6. ENJOY!!!

This is really good by itself, or served over rice.

This is also a good “make before you go to work” meal. It only took me about five minutes to throw together. Would you be willing to get up five minutes earlier in the morning to have a hearty dinner ready for you when you get home?

Sounds like a good trade!

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Chia Pudding!

I’ve got another easy recipe for y’all!

And, it’s delicious. Double win!

1/4 cup chia seeds
8 oz. of your favorite milkPut both ingredients in a glass, stir, and place it in the refrigerator for 8-ish hours.
I usually do this overnight.
Stir it again in the morning, sometimes clumps form.
Add nuts and berries of your choice if you like!

Serves 2. ENJOY!!!

IMG_20150719_124024560This is what your chia pudding will look like after it’s been in the refrigerator. Depending on what type of milk you use (I use unsweetened almond milk), the flavor is pretty bland. I personally like it like that. Feel free to add vanilla extract, cinnamon, or whatever you like to jazz it up a bit.

June 17th-Happy National Veggie Day!

Most of you that know me, know I LOVE vegetables! I especially love it when my clients start including more into their diet. Here’s why:

  • Vegetables promote weight loss and are naturally low in calories.
  • Vegetables are packed full of vitamins and nutrients which we need to survive and feel energized.
  • Vegetables may reduce risk for heart disease, including heart attack and stroke, and may help to prevent certain cancers and other chronic diseases.
  • Vegetables are great for reducing inflammation.
  • Vegetables are convenient, most are ready to eat at any time.
  • Vegetables are full of fiber which helps keep people full and promotes a healthy digestive system.
  • There are so many different varieties, it could be fun trying to decide what vegetable to eat next!

National Veggie Day

Ok, ok, everyone knows they should be eating more vegetables, but knowing that vegetables are good for you doesn’t always mean that you’re going to eat them! Here are my top tips for sneaking more vegetables into your diet:

  • Add them to smoothies.
  • Try them in soup or add more to your soup.
  • Make them fun, turn those veggies into a kabob and grill them.
  • Eat a salad everyday.
  • Add more vegetables to your salad.
  • In fact, turn any meal into a salad by putting it on a bed of greens.
  • Dip them in hummus or nut butters.
  • Chop them up really small and sneak them into dishes you already enjoy.
  • Prepare them in new ways: raw, grilled, sauteed, steamed, baked.
  • Turn your morning eggs into a veggie scramble.
  • Feature a new vegetable in your cooking each week, you may find a new favorite.
  • Turn your vegetables into “chips”.
  • Turn sandwiches into lettuce wraps.
  • Add more vegetables to your sandwiches.
  • Try spaghetti squash instead of traditional noodles.
  • Try cauliflower “rice” instead of traditional rice.
  • Add a variety of vegetables to your pizza.
  • Make vegetable burgers and vegetable meat loafs.
  • Make vegetables accessible in your fridge so you’re more likely to use them.
  • Bake vegetables into bread.
  • Learn about the health benefits of vegetables in hopes that you’ll eat more.
  • Go to farmers markets to get fresh vegetables and talk to the farmers.
  • Have a vegetable potluck with your friends.
  • Have raw vegetables for a mid meal snack.

Do you think you would feel better if you implemented some of these ideas? Do you have any suggestions to add? Happy Veggie Day Y’all! Eat up!!

ACTION STEP: What is one method from above that you could try to get more veggies in your diet this week? Share it on the facebook page!

Turkey, Quinoa, Spinach Slop!

Here is another quick recipe for you!

1 lb cooked ground turkey
2 cups cooked quinoa
1 10.5 oz package frozen spinach; thawed and juices squeezed out
1 large chopped onion
1 10.5 can condensed cream of mushroom soup
1 tbsp minced onion
1 tsp black pepper (or to taste)
1 tsp artisan salt (or to taste)Place all the ingredients together in a large sauce pan, and stir around until it’s warmed through.

Serves 4. ENJOY!!!

Turkey Quinoa Slop

If you don’t have the turkey or quinoa cooked ahead of time, follow these directions:

Start by cooking your quinoa, it’s can be prepared just like rice, but cook it for 20 minutes instead.
Meanwhile, brown the turkey over medium heat.
Add the chopped onion to the turkey, and saute it with the meat while the quinoa finishes cooking.
Add the quinoa, spinach, cream of mushroom soup, and seasonings. Stir that around until it’s nice and hot.