Chia Seed Pudding

If you're like myself and need to be careful with sweets or that inner sugar dragon comes out real quickly; then this recipe is for you!

Do you use chia seeds in your house? Ever had a pudding made with them? This is something fairly new to our household. And, I really like it! I'm thinking of it as a dessert or treat, but I would totally let the kids eat this for breakfast if they wanted. I can only imagine how full and satisfied they would be all morning long in school.

Most everyone doesn't geek out over nutrition and the science behind food, but I'm going to share a few health benefits real quick regarding chia seeds. I want you to really understand why they're good for you. Not only do they help keep inflammation in our bodies in check, they are high in fiber, which I'm sure you could always use a little more of. They are great for digestion, known to help reduce belly fat and can improve insulin sensitivity. They're a pretty awesome healthy fat, and I think you should keep a bag in your pantry at all times.

Often times I see them added into smoothies, but I'm hoping you give this pudding a try. It's pretty basic and very versatile. You could add in some cocoa powder for a chocolate version. Add different fresh fruits on top. I was pretty basic and mashed up a few frozen strawberries that we picked in June. I also added a few Lily's chocolate chips on top. It certainly satisfied my sweet cravings.


Chia Seed Pudding

Ingredients:
2 tablespoons chia seeds
3/4 cup coconut or almond milk
1/2 tablespoon Swerve sweetener (you may also use honey, maple syrup or agave)
Fruit toppings

Directions:
In a small bowl mix together chia seeds and milk, add in desired sweetener. Please note that I have only tested this recipe with Swerve. If using a different form of sweetener, start small and work your way up to your desired taste preference.

Pudding will begin to thicken. Divide into two servings, it makes enough to fill one 8 ounce jar. You may serve immediately or let chill in fridge for 1-2 hours to thicken even more. Serve with choice of toppings.

Ditch the Cereal! {Kid-Friendly Breakfast Ideas}

I might ruffle some feathers a little bit here, but I'm going to state it: Our kids do not need cereal every morning for breakfast. Or ever, honestly. Take a look down the food aisle, or in our pantry cupboards and I'm sorry, but these have become more like dessert and we're serving it every day in a rush to get out the door on time.

I don't know about your kiddos, but many times mine are starving come lunch time. Cereal doesn't exactly keep them full and ready to take on a full morning of learning. Did you know that most cereals are 75% sugar? Therefore, causing our body's energy levels to go through it's own sort of rollercoaster; up and down all throughout the day. Plus, have you ever noticed within your own self, that you crave more sugar and carbs throughout the day once you begin with cereal, pop-tarts, muffins or donuts? Consuming sugar just makes you crave even more sugar.

But, I'm not here to lecture. We're all doing the best we can, I know we are. And when we know better, we can do better. I also understand that there's just not a lot of time in our schedules to prep a bunch of foods. Oh do I get it! We're rushing around in the mornings getting ready and packing lunches just like everyone else, and I'm in the classroom with our kiddos all day too.

I want to give you some ideas for healthier, more filling options for that first meal of the day. These are all kid-friendly because my own girls love them, but they work for us as adults too. Yes, some require some advanced prep work, you can fit this in on the weekends or any time you have a free moment. I know you're busy, I really do, and I also know that if it's important to you, you always find a way to get it done.

There are also times where a quick egg and toast breakfast are what works. We do this often in the mornings and take it on the go. Cooking up an egg takes no longer than it does to pour a bowl of cereal, honestly. And, if your kiddos just really do enjoy that bowl of cereal or whatever it is you have, then I'm going to ask you to at least pair it with some sort of protein like an egg. Help fill their little stomachs up for the morning so they can focus longer and be productive in their day. I think you'll notice an improvement in so many areas.

Let's take a look at a few suggestions:


Healthier Breakfast Options:

Coconut Flour Pancakes

Low-sugar Baked Oatmeal

Quick 2-minute Ham & Egg Bowl  Now, everyone has time to make one of these. You can even prep them ahead of time. You could add in chopped up peppers and onions for extra nutrients and flavor. These are great for adults too, not just the kids.

Breakfast Quinoa

Freezer Smoothie Packs  These are so versatile! We always use either almond or coconut milk, coconut gives extra healthy fats that are great for the brain and helping to keep our kids full for longer periods of time. You can also add in avocado for extra creaminess without adjusting the taste of the smoothie, the kids won't even notice it's in there! Tossing in a little bit of protein powder or nut butter is great as well.

Buckwheat Pancakes

Veggie and Sausage Frittata  You can easily make this for dinner one night or ahead of time on the weekend, and just slice and reheat throughout the week.

Yogurt Parfait  My only tip here, is to make sure to avoid sugar laden yogurts. Otherwise our efforts are tossed out the window. There are some better yogurts on the market now sweetened with stevia and such.

Wonton Breakfast Cups

Egg Crust Pizza

It seems like everyone I know these days is trying to follow a more low carb lifestyle, which makes my heart happy! Our bodies don't need all of these processed food products and grains. We can get enough carbs in our day just through wholesome foods like vegetables, for instance. I'm not saying you shouldn't ever turn down your favorite foods and treats, it's just that we don't need them in our lives as often as we probably are consuming them.

Life would be pretty boring without some of our favorites like pizza. Pizza is good! We probably have it for dinner almost once a week. I came up with this healthier version so I can still satisfy my pizza cravings, but not feel so bloated from the dough afterwards. The girls have yet to try it, but I did make one for the hubby last night and it passed his test. He can be pretty picky at times too, so this is a win in my book.

I'm definitely not the first person to ever make a pizza crust using eggs, I've seen them before. But, I'm using the whole egg and not just egg whites. I pay a pretty penny for my local eggs and I don't want to waste any bit of them. Plus, the egg yolk is so good for you! You've heard me say this before, just eat the whole egg!

So far we've only tested out pretty basic toppings on our pizzas, but I'm sure anything will work. Get creative with these and send me pictures, I want to see! While it's very easy to make and will fill you up, my biggest tip is to make sure your pan is greased very well. I used butter with Josh's pizza and definitely did not get it as well as I should have, it ended up sticking a bit and came close to falling apart when I tried to serve it on his plate. Coconut oil has worked best for me so far.

If you want video directions for this pizza, check out my story highlights on Instagram, you'll see the "egg crust pizza" there.  I can't wait for you to try this recipe. Enjoy pizza as much as you want with this healthier version!


Egg Crust Pizza

Ingredients:
2 whole eggs
Coconut oil, butter or avocado oil; for greasing pan
Pizza sauce
Mozzarella cheese
Choice of toppings

Directions:
Grease a 10-inch saute pan well with choice of healthy fat (coconut oil, butter or avocado oil). Make sure to grease up sides of pan.

Let pan warm up on stove over medium-low heat. Meanwhile, in a small bowl, beat together two eggs.  Pour eggs into pan and let cook for a few minutes. As eggs are cooking, make sure to run spatula along the edges and lift egg to prevent sticking.

Once egg is cooked almost completely through, add a little bit of pizza sauce on top of egg. Spread with a spoon, the amount you use is up to you. Sprinkle toppings over the sauce and finish with mozzarella cheese. Place a large plate over the pan and turn down to a very low temp, let the cheese melt and toppings heat for 2-3 minutes.

Remove plate, if cheese is melted, turn off the stove and remove from the pan. Your pizza should slide out nicely with the help of your spatula. Serve on a large plate, cut into slices and enjoy!

Coconut Flour Pancakes

Pancakes are always a favorite for not only breakfast, but dinner time as well. Whether it's due to an allergy, not liking the bloated feeling afterwards or just wanting to experiment with different ingredients; these pancakes are perfect for the whole family!

Regardless of your own particular food beliefs, flour isn't what it used to be. Our society eats a mostly high carbohydrate and processed food diet, and it's just not good. But, that's honestly for a whole 'nother discussion.

I have tried many recipes for grain free and healthier pancakes, and I have finally found the perfect recipe I want to include in my own family's rotation going forward. You know those banana/egg/oat pancakes that everyone was going crazy for not long ago? Yeah, those have nothing on these.

These are a closer consistency and texture to your standard all purpose flour pancake, and they do not taste strongly of coconut. I won't lie, there's a hint of taste, but it's not overpowering. Especially, if you were to slather these in butter and enjoy with some syrup (real maple, please!), homemade jam or almond butter as I did.

Try them, see what you think. They are not complicated at all and use wholesome ingredients. Ingredients which will help keep you feeling satiated much longer than your typical American pancake recipe.


Coconut Flour Pancakes

Ingredients:
2 eggs
1/2 cup heavy whipping cream
1 tsp vanilla extract
1/2 tablespoon Swerve sugar substitute (or honey)
1/4 cup coconut flour
1/2 tsp baking soda
1/4 tsp Himalayan salt
Butter

Directions:
In a small bowl, mix together eggs, cream, vanilla and Swerve. In a separate bowl, combine coconut flour, baking soda and salt. Add wet ingredients into the dry, and stir together.

Melt about 1 tablespoon of butter onto a skillet or griddle over medium heat. Pour batter into the skillet to form pancakes. Be careful not to make too big, they can be difficult to flip the bigger they are. Cook on each side for 2 minutes, or until golden brown.

Makes 6-7 pancakes. Top pancakes with desired syrup or toppings.

Homemade Peach Frozen Yogurt

We're just a week away from school starting back up and we're trying to enjoy every moment as much as possible. Getting back into routine, earlier bedtimes, waking earlier; you know, the usual. It's also prime peach season right now! I ordered a 25 pound box from a local farm back in June when we picked strawberries, it's become part of our summer routine. They have connections with another farm in Michigan where they get blueberries and peaches every summer for customers. We place our orders and they arrive all boxed and ready to go. It's quite wonderful, and these peaches are always so delicious! The ones you get from the grocery store just do not compare.

So now I'm playing the what do I make with all of these game? I slice and flash freeze the majority of them; we'll enjoy them all winter long in smoothies, oatmeal and just by themselves. I did make a peach crisp on Sunday that was fabulous. Our little 8x8 inch pan didn't make it long in our house between the five of us. But, if you've been following me on social media for any length of time, then you know I just cannot make all these desserts. It's not apart of my lifestyle anymore, and I just don't need them. I wanted to come up with a little healthier of an option. And I just haven't been feeling like canning much lately, even though jam is a great way to use up so many.

That's when I decided to try making my own frozen yogurt. A little bit healthier (when done right) than regular ice cream, and a way for me to be able to enjoy some without wrecking my weight loss goals. I don't know about you, but I feel like we go through a ton of ice cream in the summer months with the kids. They request it almost every night after dinner it feels like. And going out for a treat just adds up, it gets very expensive to feed that many people.

Made in the food processor, and with just four ingredients, this has quickly become a favorite in our house. In fact, I told you that the girls have already requested I try making strawberry next. I will say, Greek yogurt will definitely give it a pronounced tangy aftertaste, so if that's not something you like then just stick with regular yogurt. I liked the Greek batch, but the girls said it tasted funny. They're not big Greek fans though either. The agave syrup gives it just enough sweetness, plus peaches are typically sweet to begin with.

I just love the fact that I'm getting even more nutrients into my day and getting to enjoy a sweet treat all at the same time! You'll even notice in my pictures, that I keep the skin on when I freeze my peaches. Why not? They process just as well, and again, if I can get more nutrients into our day, then we will. This will certainly be a welcome treat come those long winter days. Feel free to experiment with different frozen fruits, the combinations are endless!

Peach Frozen Yogurt

Ingredients:
4 cups frozen, sliced peaches
1/2 cup plain regular yogurt (Greek also works)
1/4 cup agave syrup
Juice from half of a lemon


Directions:
In a food processor, dump in all ingredients. Secure lid and begin to process. It will take a good 5 minutes to come together, you will have to stop a couple times to scrape down sides. Once the mixture is all combined, you may transfer to a freezer safe bowl and enjoy immediately. Place the remaining frozen yogurt covered in the freezer and it will keep for one month.

Cauliflower Rice Pizza Bowl

Whelp, it's already August and summer is just about over with. Not quite sure how I feel about that haha. I love my job and the kiddos; but man I also love being home with my own kids and doing our thing.

Another thing I love. This pizza bowl! A friend and co-worker from school mentioned how she created a pizza bowl using cauliflower rice as her base recently, and I was intrigued. And then in typical Steph fashion, I had to recreate my own. I had this for lunch the other day, and I have to say it's pretty darn delicious. In fact, I'm certain I will be adding this into my rotation for work lunches.

I made mine over the stove top, but you could heat yours in the microwave easily. Or the oven. In fact, when I head back to work; I'll probably just mix everything together in a reheatable bowl so I can quickly warm up in the lounge.

This makes enough for one serving, so just double your ingredients or more, if you're feeding the family. If you're on the fence with cauliflower rice, I promise you this doesn't even seem like you're eating a ton of veggies! But, you could begin with half regular rice and half cauliflower. Start small and work your way up.


Cauliflower Rice Pizza Bowl

Ingredients:
2 cups frozen cauliflower rice
1/2 cup chopped green pepper & onion
1 tbsp Italian seasoning
salt and pepper, to taste
1/4 cup pizza sauce
chopped pepperoni
crumbled,browned ground beef or sausage
sprinkle of mozzarella cheese

Directions:
In a medium pan on the stove, heat cauliflower rice for 3-4 minutes. Stir in chopped peppers and onion, along with seasonings. Let cook for a few more minutes. Then add in pizza sauce and meat toppings. Cook just until heated through. Before removing from heat, sprinkle cheese on top and let that set just until melted. You can place a large glass plate over top and turn off heat, and that will help the cheese to melt quickly.  Remove from heat, and serve.
Makes enough for 1 serving.

Meal Prep: Buffet Style { $25 Visa Gift Card Giveaway!}

Meal prep has become the new freezer cooking. For years everyone was obsessed with adding meals and meal components to their freezers so they could quickly pull out supper each night to thaw and reheat for their families. When moms would have a new baby, we would arm them with tons of meals so they wouldn't have to worry about cooking for a week or longer. I was very much apart of that movement. In a way, I still do some of those things.

Now, all I read and hear about it meal prep. I see magazine worthy photos of fridges stacked with containers upon containers of prepped food ready to go for the week. Simply grabbing one and going about your day. Is this something you've tried to help in simplifying your own busy schedule?

I think it can be an overwhelming thought for sure when it comes to getting started with meal prep. There's so much information out there, and you probably think you need to have a whole week's worth of meals in the fridge ready to go. While, you can certainly do that and maybe that's what works best for you. It's not the only way.

Buffet style is one that I choose to implement in my own house, and one that I've done for several years now. Some weeks are better than others, but I always try to make sure we have a couple things at least ready to go. What on earth do I mean by buffet style meal prep? I'm talking about having foods like hard boiled eggs, cut up veggies and fruits, roasted root veggies, grilled chicken, prepared quinoa and brown rice all prepared and in separate containers in the refrigerator. When it comes time to eat, you can choose from a variety of foods you have prepared to create your lunches, etc. If you're not one that wants to eat the same exact dish for multiple days, then this would definitely give you the potential for more variety.

So, where do I start?

I think it's important to think about your own personal schedule for the week, your family's needs and what you all like. This will help you to determine which foods will be best to have prepped. You can certainly make up some soups, chili's or casseroles/one dish meals so those are ready to be reheated.

Here are just a few ideas for you to consider as you begin your own meal prep:

Protein:
Grilled/Roasted Chicken
Browned ground beef/turkey (seasoned taco meat would be great)
Hard, boiled eggs
Turkey bacon
Cottage cheese
Yogurt

Whole Grains/Carbs:
Roasted sweet potatoes or regular potatoes
Quinoa
Brown rice
Black beans
Oatmeal
Pasta

Veggies/Fruits:
Roasted veggies: Brussels sprouts, broccoli, squash, etc
Spinach/kale, washed and ready to go
Salads
Cauliflower rice: prepackaged is just fine!
Fresh made salsa (makes for a great salad dressing)
A variety of cut up fruits and raw veggies

Healthy Fats:
Mini guacamole cups or homemade
String cheese or any cheese portioned out
Almonds, cashews, pistachios portioned into small containers


If you begin with even a couple of items from each of the categories, you'll be able to put together some really healthy meals for your day. It will help to reduce stress, save you some money and save time.

Let's go over a few meal pairings for you:

Grilled chicken, brown rice, roasted broccoli
Hard boiled egg, oatmeal, fresh fruit
Mini guacamole cup, raw bell pepper strips, apple slices
taco seasoned ground turkey, salad w/salsa, black beans, strawberries

I hope that gives you a better understanding of how buffet style meal prep works. Let me know how it goes for you, especially if this is a whole new concept for you. I'd be interested in hearing what you think.

And now for that Visa gift card giveaway I mentioned in the title. For the past eight weeks I've been participating in the Live Healthy Iowa's ten-week wellness challenge. We're getting down to the end and it's been a great experience.

My team sponsor, Iowa Food and Family Project has sponsored this post and is giving one of my readers a $25 Visa gift card. How great is that?! To enter, head over to the Facebook page to enter. I will have a pinned post at the top, you will answer the question there and be entered.  I will draw one winner on Wednesday, March 21st.  Good luck!


A big thank you again to the Iowa Food and Family Project for another great experience with the Live Healthy Iowa Challenge. I always love being apart of this team!

5 Ways to Improve Your Health This Week

Can we just sit down for a moment and talk about how quickly the beginning of the new year is going? Holy cow. Time needs to slow down for this mama, I'm not ready for graduation to be upon us so soon.

I mentioned a few weeks ago about my teaming up with a handful of other Iowa bloggers for the Live Healthy Iowa wellness challenge. It's my third year participating, representing the Iowa Food and Family Project's team and it's something I always enjoy. If you live here in Iowa, I'm sure you might have heard of this ten week challenge. It's really a fun way to kick off the new year and have a friendly competition while getting a little bit healthier.

Are you one that made some goals or resolutions in the new year? If you're like most Americans, then maybe you've already long forgotten about those and fell off the wagon a bit. Or maybe you're still cruising along, crushing them each week. I hope so!

It's easy to get overwhelmed when trying to create a healthier lifestyle. Everyone wants to overhaul their life in one day. And then they wonder why they get frustrated and quit. Begin by taking small steps, little changes at a time and then build upon those each week. Today I want to share with you five simple things you can be doing to really drastically improve your own health. No, you don't need to implement all of them right away. Maybe you already do most of these and then, I applaud you. Keep going!

1. Move your body most days of the week: Exercise, it's that simple. Maybe that means attending a group fitness class or joining a gym. At home fitness might work best for you. Walks in the evening with the family. Doing a few squats and push-ups when you have five spare minutes. Whatever you can fit into your schedule, just do it. You'll feel better and have more energy when you do.

2. Add at least one serving of vegetables and fruits to your meal plan each day: No, it's really not a lot in comparison to what you should be eating each day. But, it's a start. And it might be the only fresh produce that some get. Start slow and then build upon that each week. There's bound to be at least one veggie and fruit that you like.

3. Drink your water! You should be aiming to drink half of your body weight in ounces of water each day. So, if you weigh 140 pounds, then you should be drinking at least 70 ounces of water every day. And I'm going to say that's water only. I'm not counting coffee, tea or other beverages in that amount. Water is really the cheapest way for you to improve your health and even lose weight. It helps to keep you hydrated of course, flushes out toxins in your body, regulates your digestion and improves the quality of your skin.

4. Practice a little self-care: This will look different for everyone. Think about what you love to do, and simply do more of it. Give yourself some time to read before bedtime. Take an afternoon nap. Relax in the bathtub with some Epsom salts. Little things like that. Take care of yourself so you can be at your very best for your family and those around you.

5. Get enough sleep each night: I realize everyone is in different seasons in their lives. But it's so important to your health to be getting a good amount of sleep. Have you ever paid attention to your eating habits when you're really tired? You end up craving more junk and not making very good food choices. If you're exercising, sleep is important so that your muscles can rest and recover. Plus we are able to function better in our day when we've had an adequate amount of rest.

These are really not rocket science or anything new. I know you've heard them all. Hopefully they are things you are practicing on most days, but I also know there's always room for improvement. We should strive to be a little bit better each day!

Being apart of the 10-week challenge, these are really things that we're all working on right now. As team members we are all working together to cheer each other on as we document our daily activity minutes, weight loss and just overall physical wellness. My team sponsor, Iowa Food and Family Project has so graciously offered to give three of my readers each a $10 gift certificate towards any fresh beef or pork purchase of their choice!

I'm going to make this super simple for you to enter: simply leave me a comment below and let me know which healthy task you are going to work on executing in your own life? I can't wait to read all of your responses! I will leave the giveaway open until Sunday, March 4th. At that time I will draw three winners at random and notify them of their winnings.

Lastly, a big thank you to Iowa Food and Family for sponsoring our team again this year and also for the pork and beef certificates. I truly appreciate the opportunity to gift these to my readers!

Layered Mason Jar Salads

I'm a big salad girl, I would be alright eating them most days of the week. As long as I can change up the ingredients a bit, I'm game. Josh and I had this particular salad during the first week of our 21 day program we completed in August. Mason jar salads have been around for a little while, but it wasn't until recently that I actually gave them a try. They've made my lunch prep a lot easier and have saved me from using up many of my glass Pyrex bowls at once.

You can change up the ingredients a bit with this one. Before, we used hard boiled eggs as our protein source and avocado for our healthy fat. This time though, I took advantage of a rotisserie chicken from the store and cheese. The object is to layer the ingredients, putting the "wet" foods at the bottom so they will not make your greens a soggy mess. Since I am not sure what salad dressing everyone wants, I left that out. Otherwise you'd want that at the very bottom.

I made a total of 5 salads to start the week off. These will be plenty for me to eat, there's really quite a bit of food in that jar. Plus I'll add a fruit to my lunch. Josh will need a little something else I'm sure. But really, these are so cost effective. So much cheaper than any lunch I could go out for. It's definitely an estimate, but I figured each salad only cost me $1.96 to make. Obviously, depending on the current sales, where you shop and the season can all affect the price. You get my point though. Packing your own lunch will always be cheaper and generally more healthy.

Layered Mason Jar Salads

Ingredients:
Pint size mason jars

For each salad you will need:
1/3 cup black beans
3/4 cup shredded, cooked chicken
1/8 cup cheese (I used grated pepper jack)
1/2 cup shredded carrots
1 cup lettuce or salad greens
choice of dressing to serve with

Directions:
Layer each mason jar starting with the black beans, chicken, cheese, carrots and top with salad greens. Put lid on and store in fridge until ready to serve. Then you can dump everything on to a plate or in a bowl to eat, top with your salad dressing or salsa. These will keep for 3-4 days.

Marinated Summer Veggies

This is definitely my favorite time of year. I love how for our family; our schedules slow down a bit now that school is out and our evenings don't feel quite so rushed. I also love all of the fresh produce available during these months. Every Saturday morning my family knows to expect making a trip to our local farmers' markets, whether they decide to join me or I happen to get a few moments to myself. It's a favorite part of my weekly routine.

I haven't always loved vegetables as much as I do though. It was about seven years ago when I really started to become interested in sourcing local foods, learning more about farmers' markets and gardening. Sure, I've always liked a good veggie tray and corn on the cob is a must here in Iowa. But vegetables like asparagus, eggplant, kohlrabi and zucchini. I just had never tried them before.

Growing up, mom made plenty of meat and potato type meals. Lots of pot roasts, mashed potatoes and maybe even some steamed green beans on the side. I don't ever recall trying some of the grilled veggies we now like to make. It honestly took me a long time before I came to like cooked vegetables. You could give me any of them to eat raw, but the mushy texture of anything cooked made me turn my nose away.

It wasn't until the last several years that I've started to change my mind. Now we eat so many different varieties of vegetables each week, plenty of them grilled, roasted and even raw. I think it just takes time, trying new methods and new recipes. The kids aren't always the greatest at eating them cooked. I tend to have them try a bite and if they don't want anymore then that's fine. They'll come around some day, just like I have. The hubby has come full circle too. In the past few years he's gotten so much better at eating healthier foods, as long as I let him drizzle hot sauce over those veggies. Hey, anything to sneak in extra nutrients.

Most of the time during the summer we'll just slice up the veggies, toss them with a little olive oil and sprinkle with salt, pepper and garlic powder and then throw them into a grill pan. They don't need much else as far as seasoning. But I did try a new little marinade this past week. It was a nice change up from our typical side dish yet still let the natural flavors from the vegetables shine through. It was also nice to assemble ahead of time, I always appreciate having dinner ready to go. Gives us more time to spend with each other in the evenings.

You'll want to pop on out to your local market and gather some of your favorite veggies for this marinade. It's very versatile, use what's in season and those that your family enjoys most.


Marinated Summer Veggies

Ingredients:
2 tsp. olive oil
2 tbsp balsamic vinegar
juice of one lemon
2 garlic cloves, minced
Salt and pepper, to taste
1 medium zucchini,sliced
1 medium summer squash, sliced
1 bell pepper, sliced
1/2 pound asparagus, cut into small pieces

Directions:
In a small bowl, mix together oil, vinegar, lemon juice, and garlic. Set aside.

Add all chopped veggies into a large gallon ziploc bag or into a medium sized pan with a lid. Pour marinade over veggies and toss all together. Cover and place in fridge for at least 30 minutes before preparing.

When ready, add veggies to a prepared grill pan lined with foil, season with salt and pepper, and cook over heat for about 15 minutes or until veggies start to soften. You can also cook them over the stove top in a large skillet.

Pineapple and Shrimp Bowls

I'm loving the fact that it's still light out when I make supper each night. It's always so hard to try photographing dishes during the winter. I'm lucky to even get supper started before it turns dark, let alone get an actual good photo of it.

I had these on our menu for Sunday, but we had such a busy weekend that I wasn't able to get our groceries purchased until late Sunday afternoon. My pineapples were not ready for this recipe, I always like to let them set for at least a couple days before I cut into them. They just seem to taste better.

We have a local chef that makes these amazing looking shrimp and chicken pineapple bowls. I've seen some of my friends posting pictures of them and they look delicious. And the fun part is he serves them up in a pineapple bowl, literally. I've yet to try one, but they've been on my mind for quite some time now. And so I decided to try creating our own version at home, a healthy version.

So that's what I did last night. Unfortunately, we've had some sort of stomach bug being passed between the two youngest girls and our oldest was at work for the night, so I didn't have too many mouths to feed. But really that just means more leftovers for lunches, right? Not such a bad thing after all I suppose. My vision with these was to really keep them healthy, but I know a nice teriyaki sauce would taste delicious mixed in. I used a mixture of garlic, a little pepper and soy sauce for seasoning. Then sprinkled fresh cilantro on top and it gave such a wonderful fresh taste to the dish. Feel free to adjust seasonings and spices to your liking though.

Oh and I tried making my own pineapple bowls, but that just felt like a major fail! Between trying not to waste all the pineapple or cut my own finger off; I gave up and just started cutting the fruit up. We love pineapple too much to waste any. Regardless of what it's served in, I think you'll be happy with this new dish.

Pineapple and Shrimp Bowls

Ingredients:
12 oz. bag medium sized shrimp (peeled, devieined and cooked)
3 cups cooked brown rice
2 tsp olive oil
2 garlic cloves, minced
1 orange or red bell pepper, diced
2 green onions, chopped
1 tbsp soy sauce
black pepper, to taste
2 cups diced pineapple
chopped cilantro, for serving (optional)

Directions:
In a large skillet, heat olive oil over medium heat. Saute garlic, bell pepper and onions for a couple minutes. Remove from skillet and set mixture aside on a plate.

In the same skillet, cook shrimp for about five minutes. If they came already cooked, you just want to heat them up. If they are still raw, make sure to cook long enough so that they turn a pink color.

Once the shrimp is heated through and a nice light pink color, add pepper and onion mixture back into the skillet. Add in rice, soy sauce and pepper. Let continue to cook for a few more minutes to soften the peppers a bit. Toss in pineapple, cooking for one more minute. Taste and adjust seasonings if needed. Remove from stove and serve into bowls. Top with fresh cilantro if desired. Serves 4-5

Veggie Garden Soup w/Pesto

I posted a couple pictures of this soup on the Facebook page late Sunday night, I was rushing to finish up prepping it for my lunches for the week and get to bed. We had a bit of a bad ending to our weekend when our seventeen year old daughter came home from work that evening and said that someone broke into her car. Nothing of value was taken, but it still had her a little shaken up. So it was definitely very dark by the time I was able to get the soup on the stove and a couple snapshots on my phone were all I got for pics. Good thing this is a favorite soup of mine, so I'll be able to update later, but for now, these will do.

We're heading into the final week of the Live Healthy Iowa challenge and it's been a great ride. During this time I was able to complete one round of the Insanity program. It was definitely one I struggled with, it's by far the most challenging workout I've ever done and while I didn't lose a ton of weight like some do. I'm so proud to say I finished and I feel so much stronger overall! This past week I've begun a new program called T25, it's a cardio based workout that is only 25 minutes a day. It feels wonderful to be done in such a short amount of time, yet still leaves me dripping with sweat. I've also begun training for a Mother's Day four mile race, so I'm dedicating a few days each week to running. Now that it's officially spring, I can't wait to get back outside for my runs.

So I've gone back to using what I call the portion fix container system. If you've ever heard of the 21 Day Fix, then you probably know what I'm talking about. They are small color coded containers I use in planning out my meals. I know a get a certain number of each color for the day so I can just measure my foods in there to coordinate my meals, etc. I haven't always been a believer in them, but I seen some great results when I first started really working out so I knew it was time to get back to it. I feel like it's a great way for me to ensure that I'm eating enough veggies in a day and not too many carbs, which are always a downfall for me.

My husband helped me create this detailed spreadsheet so I can plan out my weekly meals and workouts. I loved having it for the week and always knew what I was planning to eat next. I did realize that I'm not eating enough early on in my day and that's leaving me really hungry by the time I get home from work and I don't feel like having an after dinner snack usually so I'm going to eliminate that I think. A lot of you let me know you like my sharing this, so I'm aiming to keep on top of it and make sure I share it each week, either in a blog post or on Facebook, maybe even both.

Wow, so I've gone a little off topic from the soup. I love Panera, if I ever do eat out for lunch I almost always choose there. They've got fresh salads that I really like and good soups. My favorite by far is the garden vegetable with pesto. I knew it would be much more cost effective if I would just recreate my own version at home so I've been doing this since last fall I believe. Now, Panera adds barley to theirs but I chose to keep that out and just used veggies. It's still very flavorful and I think the yellow wax beans always look like pasta anyways. Even after eating this for four days straight this week, I still could go for another bowl. I just love it that much!

I've still got one more gift to give to one of my readers as we are wrapping up Live Healthy Iowa. Scheels is a favorite store in our family, especially with the hubby; and I've got a $25 gift card to send to one of you compliments of the Iowa Food and Family Project!  We're keeping it super simple to enter this time again, here's what I want you to do: Leave me a comment with your go-to lunch for work, etc. Feel free to add a link too. I'll draw one winner on Monday, April 3rd. Good luck and I can't wait to read all of your responses.

Veggie Garden Soup w/Pesto

Ingredients:
1 small red onion, diced
1/2 red bell pepper, diced
1 tbsp olive oil
2 garlic cloves, minced
2 cups chopped cauliflower
14 oz. can yellow wax beans, drained
14 oz. can diced tomatoes with basil, garlic, oregano
1 medium zucchini, cut into slices and then quatered
32 oz. vegetable broth
1 cup water
2 cups chopped greens (I used collard greens, you could use swiss chard or even spinach)
salt and pepper, to taste
1 tsp thyme
1 tbsp Italian seasoning
pesto, for serving

Directions:
In a large stock pot, heat olive oil over stove. Add in onion and bell pepper and let cook for a few minutes to soften. Then add in minced garlic and let cook for one minute, just until fragrant. Dump in beans, cauliflower, tomatoes and zucchini.  Continue to let cook for a couple minutes before adding in vegetable broth and one cup of water.  Season well with herbs, salt and pepper. Add in greens and let come to a boil before turning down to simmer. Let soup simmer for 20 minutes.

Remove from stove and ladle into bowl. Serve with a spoonful of pesto on top. Makes about 4-5 servings.

If you're using soup to meal prep: Ladle soup into desired storage bowl. I used two cup glass pyrex containers with lids. I was able to get just over four bowls for the upcoming week. I did add the pesto on top, but be forewarned, it did tend to stick more to the lid when I went to reheat. If you don't want that to happen, I would recommend adding pesto to another small container. I was able to scrape most of it off and mix into my soup so it's really your preference. This soup also does freeze very well!

Low Sugar Baked Oatmeal

Baked oatmeal is one of my favorite things to have for breakfast, especially when the weather gets cooler. I have a favorite recipe I usually make, but it's not as healthy as it could be. It's really good! But probably not the best nutrition wise. I've never been one to exercise, honestly, I can't remember ever and I wasn't all that into sports while growing up. I'm learning as I get older, if I'm going to keep cooking and baking like I love to; something has to give. This summer I've started running, using the Couch to 5k program, and am finding that I really love it. I'm currently on week five of the program and plan to run my first ever 5k in October. For the past few years I've supported my family as they participate in this particular 5k event benefiting our local school system, but now it's my turn to join in and do something for myself. I'm excited to run along side with them!

So with all of that going on, I'm also focusing on my nutrition a little more now. I do strive to feed our family with healthy foods as much as possible, but I know there's always room for improvement. I've got a sweet tooth and trying to curb that is probably my number one focus right now.

As we're heading back into another school year, it's also time to get back to meal prepping more and stocking the freezer with meal components. This can help make my days go so much more smoothly than if I didn't. I made a small batch of these oatmeal cups last week, just in case they didn't turn out like I wanted. They freeze wonderfully and I can quickly thaw a couple in the morning for a quick breakfast.

They baked up just as well as my other recipe did, the texture was spot on and they remove easily from the muffin tins. As I've focused on cutting back on sugar, I'm finding it doesn't take much to satisfy me anymore. You will notice that these are not as sweet, but definitely sweet enough. Especially with your choice of seasonal fruit on top, these peaches in particular are like candy right now. So juicy and sweet, I don't want to take away from that lovely flavor. And they are filling, two for breakfast in the morning plus a little fruit on top, is plenty to keep me satisfied.  Feel free to add your desired toppings into the oatmeal cups before baking, I personally love being able to customize as we eat them. Sprinkled with a few almonds, walnuts or pecans before you eat and you've got yourself one heck of a breakfast bowl!

Low Sugar Baked Oatmeal

Ingredients:
1 cup unsweetened applesauce
1 egg
1 tsp vanilla
1-2 tbsp honey or pure maple syrup (adjust according to your taste)
1-1/4 cups old fashioned oats
3/4 tsp baking powder
pinch of salt
1 tbsp cinnamon
1/2 cup almond milk or regular milk

Directions:
Preheat oven to 350 degrees. Lightly grease a muffin tin and set aside.

In a large bowl, combine together applesauce, egg, vanilla and honey or maple syrup. Mix in oats, baking powder, salt and cinnamon. Lastly, add in milk and stir well to combine.

Using a large spoon or cookie scoop, distribute batter into wells of muffin tin, filling 3/4 full. Bake in oven for 20 minutes, or until centers are set.

Remove from oven and let cool for a few minutes before removing to eat. Enjoy with desired fruit or nut toppings.

*If freezing, let cups cool completely before placing into freezer bags or container. Make sure to label with contents and then store in freezer. When ready to enjoy, let thaw a little if possible before reheating. Microwave or warm in oven.

Makes 6-8 oatmeal cups

Zucchini "Pasta" Salad

We eat a lot of zucchini in our house, especially during the summer. Most of the time it's sliced up, seasoned and grilled with an assortment of other vegetables. And of course, shredded and added into the occasional dessert. It's not a vegetable I've always been fond of, until I was well into my twenties, I had always assumed that squash was something I didn't like even though I'd never tried it.

My new favorite way to enjoy this seasonal veggie, is by making noodles out of it. We don't own any sort of spiralizer like gadget, but my serrated peeler works just fine. It makes the most perfect noodle shape out of many vegetables. Spaghetti squash is always welcomed on my plate, but I've been loving the ease of shredding one zucchini and tossing it with a bit of warm pasta sauce for an effortless and healthy meal. Let that heat up for a few minutes on the stove top and you've got yourself one heck of a meal. I promise you won't miss the real pasta and it's just as delicious! Seriously, just give it a try yet this season.

Taking that same enthusiasm, I decided to give these noodles a try with a salad. Pasta salads are always gracing the menu during summer barbecues, but if you're aiming to eat a bit healthier, lighter and watching those carbs like I am; then they can quickly pile up on the plate. 

In this I used some of our favorite veggies we had on hand, but I love the versatility. You can add just about anything. And I didn't even feel like I was eating a plate full of healthy veggies, it was just as good as any of my other picnic favorites. Even family members I fully expected to pass right along grabbed a small scoop and genuinely said it was good. 

We've still got a good month and a half of summer left, and a ton of fresh, seasonal produce to take advantage of.  Add this simple salad to your menu! You've still got plenty of time.

Zucchini "Pasta" Salad

Ingredients:

2 medium zucchini

1 cup chopped broccoli florets

1 cup cherry tomatoes, quartered

1/4 cup olive oil

2 tbsp red wine vinegar

1 garlic clove, minced

salt and pepper, to taste

few basil leaves, chopped

Directions:

Using a spiralizer or a serrated peeler, shred both zucchini into noodle like shapes. Once you get to the middle of the zucchini, it gets soft so you can just toss them at this point. Toss the noodles into a medium sized bowl, along with the other veggies. 

In a small bowl, whisk together olive oil, vinegar, garlic, salt and pepper. Toss with the vegetables. Add in chopped basil leaves. Taste and season with additional salt and pepper if needed. Let chill in fridge before serving. Serves 5-6

Delicata Chips

I know what you're thinking, why the squash lady? Bear with me here though. We still have to eat, and foods other than desserts. I've got some of those up my sleeves this holiday season, but let's try to round this out a little bit, shall we?

I told you all about my small makeshift root cellar we put together this year. Well, I'm being a good steward and not letting those veggies go to waste. And I've personally come to love squash of all varieties in my adult years. Crazy how that happens. It's still a work in progress with the children and even the hubby, but we're getting there. They at least humor me and give most everything a try.

Delicata, or sweet potato squash, is one that I've only tried just this year. It's fairly small and has a very delicate skin, in fact you don't even have to peel it. It's also one that won't last for long in storage, so I'm making sure we eat these up before some of our others.

So far, I'm keeping these pretty simple. Cutting them in half and then slicing each side into smaller pieces, tossing with olive oil, salt and pepper and then roasting in the oven. So good! Each slice is tender and has a wonderful, almost sweet taste to it. They are great for snacking or of course, as a side dish. You won't need any sort of dipping sauce, but I've always had good luck getting the hubby to try new veggies when he can dip them in hot sauce; so I figured why not?  Even better in my book. I've still got a couple of these left in our winter storage, we might try stuffing them for a new variation; but if all else fails, I know we'll love this version just as much!


Delicata Squash

Ingredients:
1 medium delicata squash
2 tbsp olive oil
salt and pepper, to taste
hot sauce or buffalo sauce, for serving

Directions:
Preheat oven to 375 degrees. Line a cookie sheet with foil and set aside.

Wash the skin of squash. Slice in half the long way and using a spoon, scoop out pulp and seeds. Then slice each half again into 1/2 inch slices.

Place squash onto prepared baking sheet. Toss all slices with olive oil and season with salt and pepper. Bake in oven for 25 minutes, then using a spatula turn all slices over. Bake for another 20 minutes. Remove from oven. Serve immediately with hot or buffalo flavored sauce, if desired.

Freezer Stir Fry Veggie Packets

We've got a good month or so left of visiting the farmers' market each week until it's done for the season. There's so many items available right now since we're sort of in that in between time of summer and fall. Plus I can get some pretty good deals when I visit the vendors. So I'm taking advantage of the time left to stock up on some things and prepare for winter.

 I spent some time on Monday prepping these veggie packets for the freezer. They'll be perfect for a quick stir fry dinner or even side dish, leaving minimal work for myself. Which I very much appreciate!

The process is really easy. I even took everything outside to chop while chatting with my husband and enjoying the beautiful weather. I then blanched all veggies in batches for one minute, then drained from the water, let cool and packaged everything all up.


Here are some ideas for incorporating these into your meal plan:

Prepare sliced chicken or beef in a skillet, add in veggies and serve over rice

Prepare shrimp in a skillet, add in veggies and serve over noodles

Enjoy as a side dish, just add in desired herbs and/or butter

Toss with pasta and a little Parmesan for a nice meatless entree

Freezer Stir Fry Veggie Packets

Ingredients:
2 small summer squash
1 large bell pepper
1 lb green beans
3 medium carrots
1 small head broccoli
1 small head cauliflower

Directions:
Clean and chop all veggies, set aside in separate piles. Bring a pot of water to boil on the stove, blanch all veggies, one variety at a time, in water for one minute. Using a slotted spoon, remove veggies to a strainer to drain and repeat with remaining kinds.

Transfer veggies to a cutting board or even paper towels to cool and dry completely. Once cooled, divide into quart sized freezer bags. Make sure to label and place into the freezer until ready to use.

Make sure to keep veggies frozen until ready to prepare with desired recipe. Makes 4 bags worth.

Roasted Ratatouille

I was just commenting the other day how I wish we could eat like this every day. Fresh from the garden or straight from the farmers market. The grocery store just can't compete during these summer months. But that's what makes us appreciate these seasonal fruits and veggies all the more!

I made this for lunch yesterday, the girls help chop veggies, munching on them as we went. They asked questions about eggplant and zucchini, declaring that they loved zucchini raw but not so much cooked. It was great to have their help, and conversation.

In the end it was only the oldest and I eating most of the dish for lunch. Which I fully expected. At least they tried, it's all I ever ask. They don't like the soft texture, and I was honest with them. It wasn't so very long ago that I preferred all of my veggies raw and with crunch. I've since grown to love so many more veggies than I ever thought possible. Keep trying, it's all we can do.

As for the ratatouille,  I love it! It's a simple goodness to be enjoyed during these months. I plan to continue taking advantage of the plentiful produce right now and even packing this in my lunch when I head back to work soon.  You can easily roast the veggies on Sunday and divide into containers for the coming week. Roasting the veggies brings out their natural sweetness and it's delicious!


Roasted Ratatouille

Ingredients:
1 small summer squash
1 small zucchini
1 onion
1 eggplant
1 bell pepper
handful of cherry or grape tomatoes
4 garlic cloves
Olive oil
salt and pepper
7-8 basil leaves

Directions:
Preheat oven to 350 degrees. On a cutting board, chop all veggies into large chunks.  For the garlic, smash using the flat side of a knife and then peel. Place all veggies into a large bowl. Drizzle about 2 tbsp of olive oil over top and season with salt and pepper. Toss all together.

Spread veggies out onto a large baking sheet. Roast in oven for 40-45 minutes, turning every ten minutes, just until veggies are tender.

Remove from oven. Chop basil and mix into veggies. Season with additional salt and pepper, if needed. Serve warm as a side dish or a light meal with crusty bread.

Unstuffed Cabbage Rolls w/Yellow Squash

I remember my mom making cabbage rolls at my grandmother's house, it was a dish my grandma enjoyed very much. In fact, I think many love this old-fashioned favorite. It can be quite time consuming to make but I know much worth the effort.

When creating my list of meals for this series, cabbage rolls came to mind. But in the end I decided to go a different route. One that would help me get dinner on the table quickly. I have come across other versions of unstuffed cabbage rolls and decided it was time to create my own.

If you've never had the chance to eat cabbage rolls, I think the flavors might remind you of a comforting spaghetti or Italian dish. That's what I thought of last night as we ate dinner.  I added the summer squash for good measure, just because we had some in the fridge and I figured, why not?

The cabbage cooks down nicely and you're left with a hearty dish that is good for you. You can serve over rice, but I was personally full without it. In fact, I am so looking forward to have leftovers for lunch today!


Unstuffed Cabbage Rolls w/Yellow Squash

Ingredients:
1 lb. ground pork
2 garlic cloves, minced
1 head of cabbage, chopped
15 oz. can tomato sauce
14.5 oz. can diced tomatoes w/garlic and onion
1 yellow squash, diced
salt and pepper, to taste
1 tbsp Italian seasoning

Directions:
In a large saucepan or dutch oven, brown ground pork until no longer pink. Drain and return to pan.

Add in all remaining ingredients and stir to combine. Cover with lid and let cook over medium heat for about 20 minutes, until cabbage and squash are tender.

Serve over prepared rice, if desired.

Spring Pesto Salad

I'm at it again. My love for creating salads continues, especially ones that I can pack for lunch. I get bored with my food easily and like to change things up. I'll often make a batch of my favorite salads on Sunday to take for lunch throughout the week. In addition to any leftovers we might have on hand, it's a great way for me to avoid that sandwich rut...and painless on my pocket book too!

I had some of my garlic scape pesto in the freezer that I made last summer.  It was the perfect addition to this simple pasta salad. I love how it made for a nice dressing but still so light, not heavy at all. You can certainly use your own favorite homemade pesto or any store bought version. Farmers markets are opening up really soon, you should easily be able to spot garlic scapes there. Try making a batch of this flavorful pesto.

As far as the salad itself goes, feel free to use any of your favorite veggies. I stuck with a simple spinach, tomato and pepper mixture. Whatever you chose, it's bound to be good.


Spring Pesto Salad

Ingredients:
8 oz. tri-color pasta
1/4 cup garlic scape pesto (or any pesto)
1/2 cup thinly sliced fresh spinach
1/4 cup diced bell pepper
1/2 cup quartered cherry or grape tomatoes

Directions:
In a large saucepan, cook pasta according to package directions. Drain, rinse in cold water when done and dump into a medium bowl.

Add remaining ingredients and toss together until salad is well coated in pesto. Cover and store in fridge until ready to serve. Makes enough for 4-6 servings.