Mediterranean Salmon Bake

I'm always looking for easy recipes and love experimenting with how to
make them healthier. This one dish salmon bake recipe was super easy not to mention super
healthy.

My hubby loved it (thats always a win) and I had enough leftover for the
next day...(another win!!)

ENJOY!!!

Mediterranean Salmon Bake Serves: 4 people

Ingredients 1 pound salmon fillets (Cut into 4 pcs.) 3 Tbsp. Feta cheese crumbles 2 Tbsp. fresh basil fine chopped 1/4 c. sliced kalamata olives 1 tsp kosher salt divided 1 teaspoon garlic powder divided 1 tablespoon Italian seasoning divided 1/2 teaspoon black pepper divided 1 tablespoon olive oil divided 3 cloves garlic sliced 1/2 onion sliced very thin 2 zucchinis, quartered and sliced 1 red bell pepper julienned 2 tomatoes chopped

Instructions Use a 9 x 13 baking dish lined with aluminum foil (for easy clean up). Place the salmon fillets in the bottom of the dish. Season with half of the salt,
garlic powder, Italian seasoning, black pepper and olive oil.

Add the garlic, onion, zucchini, bell pepper and tomato. Season with remaining spices, herbs and olive oil and gently toss the vegetables to coat. Cover with aluminum foil and bake at 425 for 35 minutes. Once salmon is done, sprinkle feta and basil and olives on top.

(Capers may also be a good option)

Pulled Pork & Butternut Sqash Tacos

" You would probably never think to mix the words “butternut squash” and “tacos”…but trust me on this one!!!  It works!!  I loved how the flavors blended  together and I promise your taste buds will say thank you!!

I decided to modify the original recipe and try it with it Turkey instead!! A big win! Let me know what you think!"

Slow Cooker Pulled Pork & Butternut Squash Tacos

YIELD: Serves 6 
PREP TIME: 40 minutes 
COOK TIME: 7 hours

Ingredients:

3 pounds butternut squash, peeled and cut into bite-sized chunks
2 pounds boneless pork loin roast (or turkey tenderloins)
2 teaspoons sea salt, divided
1 teaspoon black pepper
1 teaspoon ground cumin
1 teaspoon ground cinnamon
1 tablespoon olive oil
2-3 canned chipotle chilis packed in adobo, coarsely chopped* (these are a bit spicy...taste before adding to recipe. Add more or less to taste)
2 tablespoons adobo sauce from the canned chilis
1 onion, coarsely chopped
2 teaspoons minced garlic (about 4 cloves
1/2 cup 100% orange juice (Fresh squeezed is best)
2 tablespoons Pompeian Jalapeño Red Wine Vinegar (or substitute regular red wine vinegar or additional orange juice)

To Serve You Will Need:

Gluten Free or Organic Corn tortillas, fresh cilantro, lime wedges, and feta cheese. These also make perfect lettuce wraps to reduce carbs and calories.

Directions:

Arrange the squash around the edges of a 4-quart or similar slow cooker. Sprinkle with 1/2 teaspoon salt.

Season the pork with the remaining 1 1/2 teaspoons salt and black pepper. In a small bowl, combine the cumin, cinnamon, olive oil, chipotle chilis, and adobo sauce to form a paste. Rub all over the pork. Place the pork in the center of the slow cooker (it may overlap slightly with the squash). Top with the onion and garlic. Pour the orange juice and red wine vinegar over the top.

Cover and cook on low for 6 to 8 hours or high for 3 to 4 hours (the actual cook time may vary based on your slow cooker). Once the meat is tender and cooked through, remove from the slow cooker and transfer to a plate to cool slightly. Shred the pork, then transfer to a large bowl, along with any of the rub that may have come off during shredding. With a slotted spoon, remove the squash and onions from the slow cooker and place in the bowl with the pork. Toss to combine.

To serve: warm the tortillas in the microwave. Fill, then garnish with cilantro, fresh lime juice, and just a few crumbles of cheese. You can even add some plain Greek yogurt for extra yumminess!!

*Ingredient note: Look for chipotle chilis in adobo in the Hispanic food section of most major grocery stores

Chicken, Quinoa & Broccoli Bake

“I LOVE trying new recipes that contain quinoa!!  And to think just a few years ago…I was pronouncing it “kin-oh-a”.  It’s just so versatile!!  You can eat quinoa hot in a savory dish like this, baked with chicken and broccoli, or cold in a salad.

I used FRESH broccoli, not frozen. You know those little “fresh steamer bags” you can get in the produce section. The flavor is so much better than frozen…plus they don’t get a mushy.

This is a super easy recipe and can be on the table in less than 30 minutes!  ENJOY"

Chicken, Quinoa & Broccoli Bake

Ingredients: 3 cups quinoa cooked. (approx. 1 cup uncooked quinoa) 1 tablespoon olive oil 1 small onion, finely chopped (about 1 cup) 8 ounces portobello mushrooms, sliced 4 skinless, boneless chicken thighs, cut into bite-sized pieces 3/4 teaspoon salt, divided 1/4 teaspoon freshly ground black pepper 1 (12-ounce) bag broccoli florets 1 1/2 cups unsweetened almond or cashew milk 3 tablespoons GF flour 1/3 C sharp cheddar cheese, freshly shredded

Instructions: Preheat broiler to high. Cook quinoa according to package directions. While quinoa cooks, heat a large 12-inch ovenproof skillet over medium-high heat. Add oil to pan; swirl to coat. Add onion, mushrooms, and chicken; sprinkle with 1/4 teaspoon salt and pepper. Sauté until chicken, mushrooms and onion are done, about 6-8 minutes. Place broccoli into a microwave safe bowl and add 2-3 tablespoons of water. Cover with a plate and cook broccoli in microwave for 3 minutes. Combine milk and flour, stirring with a whisk or fork until smooth. Stir milk mixture into chicken mixture in skillet. Cook 2 minutes or until bubbly and thick, stirring frequently. Stir in remaining 1/2 teaspoon salt, quinoa, and broccoli. Sprinkle with cheese. Broil 1 minute or until cheese melts and just begins to brown. NOTE: If you don’t have an ovenproof skillet use a glass baking dish to broil the casserole.

Spicy Sausage Mushroom & Barley Stew

Soup, stew and chili weather has FINALLY arrived in Tampa!!! This recipe is one of our favorites! It's only 9:00am and I can't WAIT for dinner!! Is that wrong??

Spicy Sausage, Mushroom & Barley Stew

Ingredients:
2 tsps. olive oil
2 sweet onions chopped
19.5 oz. Jennie-O spicy turkey Italian sausage*
1 1/2 cups celery/sliced
1 1/2 cups carrot/sliced
3 cloves garlic, minced
3 bay leaves
2 cups portobello mushrooms
5 cups thinly sliced shiitake mushroom caps
(about 12 oz mushrooms)
½ cup uncooked pearl barley
3 (15.75 oz) cans fat-free, less-sodium chicken broth
¼ tsp. freshly ground black pepper
1/3 cup coarsely chopped fresh parsley

Directions:
Heat oil in a large stew pot or Dutch oven over medium heat. Add onion; cook 5 minutes or until slightly soft.

Remove casings from sausage. Add sausage to pan; cook 8 minutes or until sausage is browned, stirring to crumble.

Add celery, carrot, garlic ; cook 10 minutes or until onions are golden brown, stirring frequently.

Stir in mushrooms, cook 10 minutes or until mushrooms release moisture.

Stir in barley, chicken broth, bayleaves and pepper. Bring to a boil; cover, reduce heat, and simmer 1 hour or until barley is tender.

Discard bay leaves, sprinkle with parsley. Serve immediately.
* You can also use Sweet Italian sausage, or organic chicken sausage.

Black Eyed Peas

Black Eyed Peas

For as long as I can remember, Black Eyes Peas have been a New Years Day tradition. I’m not sure when this “ southern tradition” started but I believe it dates WAY back. 

Even though I am not a "native southerner” I have adopted this tradition as part of every New Years! I really enjoy making this delicious recipe…and always make extra to share with friends and neighbors!  This recipe will make a big pot!!!!  Plenty to share!!

Spinach, Feta & Artichoke Breakfast Bake

Spinach, Feta & Artichoke Breakfast Bake

Breakfast casseroles are "usually" loaded with calories and fat. But NOT this one!! I took a traditional recipe and altered it just enough so I could add it to my personal healthy recipe list!!

If YOU are looking for an easy, delicious (and of course healthy) recipe for breakfast this weekend...this one is a WINNER!!

I made it last year for Christmas morning breakfast and it was a HUGE hit with the kiddos and Jim!

I am definitely planning a repeat performance!! You can make it with Salmon or Turkey Sausage!! I have made both ways...both yummy!

I am sharing this in my group tonight...let me know if you would like the recipe as well!!

Healthy Sweet Potato Casserole

Healthy Sweet Potato Casserole

AAAAH...the beloved Sweet Potato casserole!!  A holiday staple right?? Unfortunately if you follow most of the recipes out there...by the time you are done adding TONS of butter and brown sugar and marshmallows (which this SUPER FOOD does NOT need), we have taken a "perfect food" and made it SO unhealthy! 

The last few years I have made this healthier version with ZERO complaints from the peanut gallery. I promise!!! 

TOTAL TIME: Prep: 45 min. Bake: 25 min.

MAKES: 8 servings 

Ingredients

    3 pounds sweet potatoes, peeled and cut into chunks

    1/3 cup unsweetened almond or coconut milk

    1/4 cup egg substitute (or 1 egg and1 egg white)

    1/4 teaspoon salt

    1/2 teaspoon vanilla extract

    1/2 teaspoon ground cinnamon

    1 T Brown sugar

    1 T organic or local honey

    1/2 C chopped pecans

Directions

  1 Place sweet potatoes in a large saucepan or Dutch oven; cover with water. Bring to a boil. Reduce heat; cover and cook for 25-30 minutes or until tender. Drain.

  2 In a large bowl, beat the sweet potatoes, milk, eggs or egg substitute, salt, honey and vanilla until smooth. Transfer to a 1-1/2-qt. baking dish coated with cooking spray. Sprinkle with cinnamon, brown sugar and chopped pecans. Bake, uncovered, at 350° for 25-30 minutes or until heated through. Yield: 8 servings.

Garlic Mashed No-Tatoes

Garlic Mashed No-Tatoes


I am on a roll with substituting cauliflower for starchy carbs lately!!  This recipe was probably one of the first “faux carb” swaps I tried!  A few years ago I made some lean turkey meatloaf and the hubs said “some mashed potatoes would be great with this”. So being the “shifty” cook I am, I looked up healthy “mashed potatoes” and found a few "mashed cauliflower" recipes instead!!  Over the years I have tried a few and modified to make it as healthy as possible, yet still full over flavor. This one does the trick!

Oh, and by the way…the recipe was a hit with my meat and potatoes man!! The hubs LOVED the alternative!! 

Ingredients 

1 medium head cauliflower

1 tablespoon Greek yogurt

1/4 cup grated Parmesan

1 clove garlic, smashed & chopped (optional: roasted)

1/8 teaspoon straight chicken base or boullion (may substitute 1/2 teaspoon salt)

1/8 teaspoon freshly ground black pepper

1/2 teaspoon chopped fresh chives or rosemary, for garnish

3 tablespoons unsalted butter

Directions 

Set a stockpot of water to boil over high heat.

Clean and cut cauliflower into small pieces. Cook in boiling water for about 6 minutes, or until well done. 

Drain well; do not let cool and pat cooked cauliflower very dry between several layers of paper towels.

In a bowl with an immersion blender, or in a food processor or blender, puree the hot cauliflower with the cream cheese or yogurt, Parmesan, garlic, chicken base, and pepper until almost smooth.

Garnish with chives, and serve hot with pats of grass-fed butter. 

Hint: Try roasting the garlic and adding a little fresh rosemary for a whole new taste.

Zucchini Cashew Soup

Zucchini Cashew Soup

2 INGREDIENT SOUP!! SAY WHAAAT??

I just had to share this little gem of a recipe I discovered while doing Beachbody's Ultimate Reset this past spring. It has become one of my favs!!

The Ultimate Reset was a real life changer for me!!! I won't go into ALL the details on the Reset here...if you want more info just let me know! It is an amazing program!!

BUT there are some important things I learned that I would like to share:

Even though the human body is extremely resilient, we have been pushed to the limit over the years by pollution, pesticides, preservatives and chemicals contained in nearly every item that makes up our world. These harmful items can disrupt the normal function of our bodies, which in turn can result in reduced energy, restless sleep, a weakened immune system and weight gain.

This 21 day Ultimate Reset removes fat soluble toxins that are in your fat cells that can cause health problems, specifically, digestive disorders and cancers to name a few. The UR actually removes those toxins from the body. Losing weight or gaining weight just makes the fat cells bigger or smaller, but the toxins still are stored there. This detox eliminates them from the body to improve your overall health.

BEST thing about the ultimate reset...YOU CAN EAT FOOD!

TOUGHEST thing about the reset...no wine or coffee for 21 Days!

Zucchini-Cashew Soup 

(serves 2)

What you need:

2 large (or 3 medium) zucchinis, cut into chunks and steam for 4-5 minutes

35 raw unsalted cashews

Himalayan salt and pepper (to taste)

Herbal seasoning or fresh herbs, like basil or dill (I used fresh chopped dill)

Steamed veggies (optional for chunky soup)

What to do:

Soak cashews in 1 cup of water for 1 hour.

Combine cashews (including water) with zucchini (drained), salt and seasonings in a blender and blend until smooth, adding water as needed for desired consistency.

Pour into saucepan and reheat gently, but do not allow it to boil.

For chunky soup, add steamed chopped veggies of your choice. I added “riced” cauliflower but truly it doesn't need it!!

This is delicious...trust me! And SO easy! Play with the seasonings until you LOVE It!! I am making again tonight!! PS..This would be a great lunch...very filling!!

Cucumber Avocado Salad

Cucumber Avocado Salad

How do you know when you have a “winner recipe”??  When you take it to a get together and everyone asks for the recipe!

Seriously,  this is truly one of the freshest side salads I have ever made!! I just loved the combination of the flavors!! Oh yea…and it’s easy to make and pretty darn healthy too!! My hubby even gave it 2 thumbs up! Let me know if you try it!!

This recipe serves 2…so be sure to double or triple if making for a bigger crowd!!

Ingredients: 

1 large organic cucumber-seeded & cubed 

1/2 avocado-cubed 

1/4 cup feta cheese 

2 T finely chopped fresh dill 

Juice of 1/2 lemon 

A little sea salt and pepper to taste

Toss lightly and enjoy!!

Veggie Quinoa

Veggie Quinoa

Quinoa...thumbs up or thumbs down??

Did you know that Quinoa...

~ Isn't a grain, it's actually a seed!

~ Botanically speaking, is a relative of spinach, beets and chard!

~ Is gluten free!

~ Is a complete protein! 

If you have never tried it or you gave it a thumbs down...maybe you should give it another try!!  I’m kind of on a Quinoa kick!! It is SO versatile and I just LOVE experimenting with new recipes!  It seems like I am trying out a new combo almost every week!!  And when I come up with a winner, you can be sure I will write about it here!!

Veggie Quinoa

Ingredients:

1 Cup uncooked quinoa

2 Cups water

1/2 onion/ cut into 1/2” pieces

1 red pepper / cubed

3 garlic cloves / minced

2 med zucchini / cubed

2 large carrots / cut into small cubes 

1 package of portabella mushrooms / chopped

1 package of cherry tomatoes / cut in 1/2

3 T olive oil

1 t Garlic powder

1 t Sea salt

1 t Pepper

Fresh lemon juice (one lemon) *may need a little more depending on juiciness of lemon

Directions:

---

Cook Quinoa per directions on the package (usually about 15 minutes)

While quinoa is cooking heat 1 T olive oil on medium in your largest pan. (Trust me on this!)

Add carrots, onion, and peppers. Cook on medium heat stirring frequently for about 5 minutes. 

Add garlic, mushrooms and zucchini and cook for another 5 minutes or so (stirring frequently) until veggies are JUST soft. You don’t want mushy veggies in your quinoa!! 

Add tomatoes and cook for another 2 minutes or so.

By now your quinoa should be ready!  Fluff with a fork and empty quinoa in a large bowl. 

Mix together 2 T of olive oil, lemon juice, garlic powder, salt, pepper.  I put in a small jar and shook well!  (You can always add more to taste) 

Add dressing mixture to quinoa and toss well.

Add all the veggies and toss again. 

This makes a pretty big recipe. I would say close to 8 servings! I enjoyed it for dinner for 2 days and also added a 1/2 cup to top off my super green salad for lunch for a few days!  I never got tired of it!!

*Feel free to add your favorite fresh herbs as well! I have added basil and it is super yummy.  If you feel you need to add additional lemon or salt and pepper go ahead :)

Topping ideas to add after the quinoa is in your bowl ready to devour.  Pick one that sounds good to you!!

1/4 Cubed Avocado 

2 T sliced Black olives (sounds weird but it works)

2 T pine nuts

2 T feta cheese

Super Healthy Super Easy Homemade Chicken Soup

SUPER healthy, SUPER easy Homemade Chicken Soup

We all have our favorite recipes that have been passed down from one generation to the next. For some of you it may be your grandmother's pumpkin pie at the Holidays, for others it may be your great aunt's sweet potato casserole. For me, it's my Grandmother's Chicken Soup. I have fond memories of walking into her kitchen to the aromatic smell of it simmering on the stove. It's was the ultimate comfort food for me as a child and it remains so today.  Anytime anyone in my house was coming down with a cold, this soup was whipped up quickly. 

There is SO much flavor in this soup...I think the bay leaves are the ticket (just don't forget to take them out before spooning out a big bowl!)

I have probably made this soup 100 times (no exaggeration!) and it never disappoints! In fact...it has even been known to lessen the severity of cold and flu symptoms!! ENJOY!!

Over the years I've tweaked it just a little, by replacing a whole chicken with breasts and thighs with the bones left in. 

Ingredients:

4 skinless chicken breasts, bone in

4 skinless chicken thighs, bone in

8 cups of water

2 cans organic low sodium chicken broth

16 oz portabella mushrooms, sliced

1 onion, chopped

2 garlic cloves, minced

5 large carrots, sliced

8 stalks of celery, sliced

6 bay leaves

1 heaping T dried parsley OR 3 heaping T fresh parsley/chopped

1 T black pepper

Sea Salt to taste

Directions:

Bring water and broth to a boil in a big soup pot.

Add the chicken, bay leaves and parsley. Cover and slow cook until chicken is tender and falling off the bone (about 45 minutes or so)

Once the chicken is cooked, remove from the water and let cool in colander.  

Once the chicken is cool enough to handle, shred into small pieces and add back to water. 

Add all the veggies and cook about 2 hours until the veggies are tender and all the flavors have blended together. 

This recipe makes a big pot but this soup always tastes amazing the next day and freezes well!! 

Recently, I mentioned this soup on Facebook and received rave reviews. A lot of people were asking for the recipe so, I thought my blog followers would like it too.  

Benefits of Sassy Water

This homemade water INFUSED with the following ingredients can "flat out" work MIRACLES on your belly!!!  Remember to infuse overnight.  One pitcher will last one day...try it for 2 or 3 days in a row for the BEST results!  I love to drink this water for a few days after a weekend "celebration".  It really helps get the belly back in order!

These are just a FEW of the MANY BENEFITS!!!

LEMONS-Aids in digestion, aids in weight loss, alkalizing effect restores balance to bodies PH

CUCUMBER-Flushes out toxins, helps keep you hydrated

GINGER-Helps upset stomach, cramping, bloating and nausea

MINT-Anti inflammatory properties, contains antioxidants, phytonutrients to help with stomach issues

My Story

Many of my friends know me as "that girl" who has always been fairly fit and loved working out. 

I truly have REALLY enjoyed being that "go-to" friend for advice on nutrition and fitness for as long as I can remember.  But something inside just WASN'T working for me...

I had seriously been caught in between the "low fat" and "low carb" TRAP for YEARS! And I'm talking LOTS of years.  Ever since my son Taylor was born 26 years ago I seriously believed that low fat and low carb was the way to keep in line.  But I was "Yo-Yo-ing" each month up a little then down a little then back up. You know the routine??  I just couldn't stick to anything that didn't make me feel deprived. In fact...I felt I was living in a CONSTANT state of deprivation! 

At the beginning of last year I started digging deeper into figuring out the "whys" and learning the next "layer" of nutrition...like it was my job!  I read EVERY article available to me on the best foods and the worst foods and...I started drinking Shakeology EVERY day.  Within 2 weeks the LIGHT switch went on! It all TOTALLY clicked and I made some eye opening discoveries. I really WAS depriving myself!!!  I learned the correct portion control with the 21 Day Fix and started eating cleaner.  And guess what?? I no longer felt deprived!  I reached my goal weight in 2 months and at 53 I have never felt better!  The changes I made STUCK and became HABITS! I've FINALLY got this figured out smile emoticon

Here's THE COOLEST part!! I'm still that "go-to" friend for advice on fitness and nutrition...but NOW I have the TOOLS to share with you!!! I am OVER THE TOP excited that as a Beachbody Coach I can take my TRUE PASSION for fitness and nutrition and HELP others achieve their goals! It's happening every day and I couldn't be happier!

This is and has ALWAYS been my calling...