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!!

Quinoa Sage Stuffing – Gluten-free + Vegan

Quinoa Sage Stuffing – Gluten-free + Vegan {yields 6 servings}

TRUTH…I could eat an entire plate of my mom’s chestnut stuffing for 

Thanksgiving!! BUT I will refrain from doing that and instead enjoy this healthy alternative!  

It tastes great and but is not loaded with unhealthy fats and carbs like
traditional stuffing.  Heck, experiment a little!!  Make both and see what
happens at 

your feast!!

Healthy Green Bean Casserole with Crispy Shallots

Healthy Green Bean Casserole with Crispy Shallots

String bean Casserole...another Holiday staple "veggie" side dish. Sounds innocent enough, right?? BUT...canned soup is a big "Chemical (you know what) STORM" and the unhealthy toppings and butter can turn a lovely veggie dish into a fat and chemical nightmare!

Try this MUCH healthier alternative instead!! I tested this last year and YEP, you guessed it!!! Everyone loved it and didn't even miss the extra fat and calories!! 

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.

Spaghetti Squash Skillet

Spaghetti Squash Skillet 

Have you tried Spaghetti Squash yet?  It’s definitely one of the favorite veggies in our house!  It is becoming SO popular for anyone watching their carb intake or on a gluten free diet. YET I still have many clients who have never tried it because they don’t know how to cook it or what to do with it after they cook it??  

Don't let it intimidate you---it's way simpler than it seems!  This recipe is so delicious!  I got another thumbs up from the hubby on this one

Serves 4

Spaghetti Squash:
Cut a medium spaghetti squash in half, scoop out seeds.

Coconut Curry Eggs

Coconut Curry Eggs

(Adapted from WellandGood .com)

Serves 4

Eggs and Curry together?? I am always on the search for healthy, easy recipes and this one certainly peaked my curiosity!  I’m ALL About dirtying as FEW bowls, pots and pans as possible!  Who’s with me on that one??  This one-dish curry saved a heap of time AND Clean up was a breeze. YAY! I also loved the beautiful rustic display! “Almost" too pretty to eat…but not quite! :)  Super yummy!!

I also loved the fact the protein-rich eggs and the healthy fats from both the egg yolk and coconut milk are a great combination for satisfying your hunger. 

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!!

Turkey Taco Zucchini Boats

I REALLY love the taste of Mexican food...but not the fat and calories that go along with it!

I found this a MUCH healthier alternative for when that "south of the border" craving strikes!!  This recipe was super easy, super healthy and hubby approved!

I spiced mine up a bit by adding chopped fresh jalapeños and a dash of cayenne pepper! I love adding extra heat to a meal like this...it really helps keep that metabolism revving!!  

Enjoy!! Super YUMMY!!!

Turkey Taco Zucchini Boats

Ingredients: 

• 4 medium (32 ounces) zucchinis, cut in half lengthwise
• 1/2 cup mild salsa (save some for topping)
• 1 lb 93% lean organic ground turkey
• 1 tsp garlic powder
• 1 tsp cumin
• 1 tsp kosher salt, or to taste
• 1 tsp chili powder
• 1 tsp paprika
• 1/2 tsp oregano
• 1/2 small onion, minced
• 1/4 tbsp red pepper, chopped
• 4 oz can organic tomato sauce
• 1/4 cup water
• 1/2 cup organic Mexican blend shredded cheese
• 1/4 cup chopped cilantro for topping
• 1/4 cup Greek yogurt for topping

Healthy Sweet Potato and Black Bean Salad

Healthy Sweet Potato and Black Bean Salad

If you are looking for a delicious and healthy summer side dish...this one is sure to be a crowd pleaser! The combination of these ingredients are surprisingly tasty!  The dressing with Greek yogurt, cumin and a little hot sauce tossed in is really interesting but super yummy!! 

We had company last weekend and I served this as a side with grilled Salmon and there were NO leftovers!  

Ingredients:

3 Sweet Potatoes, Medium Cubed

2 Tbsp. Extra Virgin olive Oil

1 Pint Mixed Cherry Tomatoes, Cut in half

2 Avocados, Diced & Coated with 1 Tbsp. Fresh Lemon Juice

1 C. Organic Black Beans (Rinsed if canned)

½ C. Plain Greek Yogurt

1 Tbsp. of Your Favorite Hot Sauce (More or less to your preference)

1 tsp. Ground Cumin

1 Tbsp. Apple Cider Vinegar

Sea Salt and Pepper to Taste

3 Tbsp. Chopped Fresh Parsley, Cilantro, or Chives. (Use your favorite, I used Cilantro)

Directions:

Preheat Oven to 425

Toss diced potatoes with olive oil

Roast potatoes on flat sheet pan for about 30 minute (line with parchment paper if desired)

In medium pan whisk the following together:

Yogurt, hot sauce, cumin, vinegar, fresh herbs, salt and pepper.

Gently combine all ingredients in a large bowl. 

Sprinkle with a pinch of fresh herbs.

Serve immediately or refrigerate covered.

Curried Carrot Chips

Curried Carrot Chips

Plain raw carrots can get a little…ummm…boring! To keep your taste buds enthused, get crafty with a peeler and make curried carrot chips! They take under 30 minutes to prepare and taste great with a variety of spices (or just salt and pepper).

Ingredients

2 large carrots, peeled

2 tsp. olive oil

1 tsp-2tsp sweet curry powder (stick with 1 teaspoon for milder chips)

salt + pepper to taste

Instructions

Preheat oven to 350 degrees. Spray 2 large rimmed baking sheets with olive oil mister or cooking spray.

Holding onto the small end of the carrot, use a Y-shaped peeler to peel paper thin carrot strips. Try your best to make them uniform in thickness. You'll have some carrot leftover when it gets too thin to peel. Either eat it or throw in a recipe later in the week!

No Bake Zucchini Balls

NO BAKE ZUCCHINI BALLS

Looking for healthy homemade snack?  These little guys fit the bill!  Holy smokes these are DEEELISH!!  Don't let their size fool you...one of these zucchini balsl is the perfect snack and take it from this hungry girl...they are really filling too!  

Prep time: 15 mins

Total time :15 mins 

Servings: Approx. 20 Bites

Ingredients

1½ c. old-fashioned oats

⅓ c. almonds, chopped

1 T. chia seeds

2 T. sunflower seeds

¾ c. almond butter

2 1/2 T. raw honey

1/2 t. ground cinnamon

¾ c. (packed) grated zucchini (about one small zucchini)

Instructions

Directions:

In a large bowl, mix together the oats, almonds, sunflower seeds, and chia seeds.

Stir in the almond butter, honey and cinnamon until well combined.

Place the grated zucchini in a sieve and squeeze out the excess liquid. Add the zucchini to the oat mixture.

Using 1½ tablespoons (packed) of the mixture for each bite, roll the mixture into bite-sized balls. Using a medium-sized cookie scoop makes this process easier. Also, rub your hands with coconut oil to stop the mixture from sticking.

Place the zucchini bites on a baking sheet, cover and refrigerate for 1 hour. Serve.

Store the remaining granola bites in an airtight container in the refrigerator for up to 1 week.

Notes Calories 100.4 / Total Fat 6.6g / Saturated Fat 0.5g / Cholesterol 0mg / Sodium 1.3mg / Total Carbohydrates 8.8g / Fiber 2.1g / Sugar 2.6g / Protein 2.7g - Nutrition Information Serving size: 1 granola bite Calories: 100 cal Fat: Total Fat 6.6g / Saturated Fat 0.5g

Healthy Spinach and Artichoke Dip

Healthy Spinach and Artichoke Dip

Just about everyone LOVES spinach and artichoke dip!  It is definitely a party favorite!  But it is also one of those "dip appetizers" that packs in a bunch of hidden calories. Well, keep reading...I have great news!  A few little tweaks and now you can make this for get-togethers AND eat it with no guilt!! 

I started making this last fall for football season and now anytime we are invited to friends and I ask what I can bring, this is always at the top of the list! 

You can serve it with cut veggies like carrots or red peppers to make it even healthier!! Enjoy!

Servings: 15 • Serving Size: 1/4 cup 

Calories: 73.3 • Fat: 4.4 g • Carb: 3.4 g • Fiber: 0.9 g • Protein: 5.2 g

Ingredients:

  • 13.75 oz artichoke hearts packed in water, drained

  • 12 oz frozen spinach, thawed and squeezed

  • 1/4 cup chopped shallots

  • 2 cloves garlic

  • 2/3 cup Greek yogurt

  • 1/3 cup olive oil mayonnaise (or organic mayo)

  • 2/3 cup Parmigiano Reggiano

  • 4 oz shredded part skim mozzarella cheese

  • salt and fresh pepper to taste

  • olive oil spray

Directions:

Preheat oven to 375°.

In a small food processor, coarsely chop the artichoke hearts with the garlic and shallots.

Combine all the ingredients in a medium bowl. Place in an oven-proof dish and bake at 375° for 20-25 minutes, until hot and cheese is melted. Serve right away.

Can be made one day in advance and stored in the refrigerator before baking. Makes about 3 3/4 cups.

Roasted Chick Peas (3 Varieties)

Roasted Chick Peas (3 Varieties)

This is a great make ahead crunchy snack for road trips.  Simply make up a few batches and portion out a few servings in baggies!  There are sure to satisfy your urge to crunch!!

Here are 3 secrets to perfectly roasted chickpeas:

1 - Be sparing with oil. Too much oil will make them soggy and they will never get crispy.

2 - Don’t crowd the pan. Use a large baking sheet, especially if you’re roasting two cans at once so there’s enough room for air to circulate around them.

3 - Start them in a cold oven, roast them and then leave them in the oven as it cools back down.

General Instructions:

Drain and rinse the chickpeas.

Line a baking sheet with paper towels. Pour the chickpeas on top and use more paper towels to dry them off as well as possible.

Remove the paper towels.

Mix the chickpeas with oil & spices (either in a bowl or directly on the baking pan), and place in shallow parchment paper-lined baking pan.

Place pan in a cold oven.

Set oven to 425 degrees F and let roast for 40 minutes, stirring every 10 minutes.

Turn the oven off and leave pan in the oven for at least an hour.

Remove and let cool completely before transferring to a storage container.

Varieties:

SALTED CARAMEL

1 can chickpeas

2 Tbsp butter or coconut oil, melted

1/4 cup coconut palm sugar paste (ideally) or raw honey or maple syrup (may use more or less, to taste)2 tsp ground cinnamon

coarse sea salt

INDIAN SPICE

Ingredients:

2 cups cooked chickpeas or 1 can chickpeas, rinsed and drained

2 T.  olive oil (I just drizzled in enough olive oil to lightly coat the chickpeas)

1/2 teaspoon red curry powder

¼ teaspoon allspice

¼ teaspoon ground cloves

¼ teaspoon cayenne pepper

¼ teaspoon ginger powder

¼ teaspoon sea salt

1 teaspoon cinnamon

GARLIC PARMESAN

1 can chickpeas, drained, dried

1 1/2 T. evoo

1/2 t. garlic powder or 1 t. fresh garlic, crushed

1/2 t. dried oregano

2 T. parmesan, grated

S&P, to taste 

Healthy Quinoa Bites

Healthy Quinoa Bites

HEALTHY RECIPE ALERT!! If you like quinoa...you will love these southwest style bites! They tasted like a quesadilla...but A LOT healthier!! One bite is approximately 100 calories.

I had 2 and a salad and was FULL!!

Be sure to press the ingredients into the muffin pan so they come out in little mini muffin shapes. I don't think I pressed mine hard enough and they wanted to fall apart. BUT oh my they were GOOD!!!! ENJOY

INGREDIENTS

1 C uncooked quinoa

1 can black beans, rinsed and drained

3 roma tomatoes, diced

1/2 red bell pepper, diced

1/3 C corn

1/2 C organic edamame

3 large eggs

1 C shredded cheddar cheese

2 tsp. minced garlic

1/2 C fresh cilantro

1 C salsa (plus extra for dipping)

DIRECTIONS 

Place the uncooked quinoa and two cups water in a covered pot. Bring to boil, and then simmer for 15 to 20 minutes or until quinoa is tender. Allow to cool for 10 minutes.

Preheat oven to 350. Mix together all ingredients in a large mixing bowl (save some salsa for dipping). Distribute mixture into a greased muffin tin, filling each cup to the top (about two heaping tablespoons each), and press down with the back of a spoon to compact. Bake for 25 to 30 minutes.

Cool for 10 minutes before removing from the pan. Serve warm with salsa for dipping.

Makes 18 muffins.

Clean Eating Chicken Salad

This a great "prep-ahead" salad that will stay fresh in the fridge for 3 days!  You can eat it alone or on top of fresh greens like arugula or spinach.  There is no dressing added so it wont get all soggy like a mayonnaise based salad.  

We went boating with friends last week and I made this for lunch for the whole crew.  It was a BIG hit!  Fresh, healthy, clean eating at it's tastiest!! 

Clean Eating Chicken Salad

2 organic boneless chicken breasts/grilled or baked and cut into small cubes
1 red pepper/cut into small cubes
1 cup diced celery
1 avocado/cut into small cubes (add a few squeezes lemon)
1/2 large apple cut into small cubes
3/4 cup red grapes cut in half
1/3 cup slivered almonds

To Taste…Sea Salt and pepper and don't forget a few squeezes of lemon juice on the avocado.

Makes 4 servings…enough for 4 meals! VERY FILLING!!

Spring Feta and Watermelon Salad

This is a delicious, healthy and refreshing salad to bring to any summer get together! Great for a pool side barbecue or a day at the beach or lake!  It's super easy to make and travels well!  

Your taste buds will delight in the combination of these flavors!  The sweetness of watermelon paired with mint, onion and feta is surprisingly yummy!  ENJOY!! 

Spring Feta and Watermelon Salad


Ingredients:

●1 10oz. package of Spring Mix, Arugula or Baby Spinach
●4 cups seedless watermelon,cubed
●1/2 small red onion in 1⁄4 " strips
●1⁄2 cup pitted Kalamata Olives
●5 oz. crumbled feta cheese

DRESSING
●1 clove of garlic, minced
●3 tablespoon of fresh lime juice
●3 tablespoon of local honey
●1⁄3 cup of extra virgin olive oil
●2 tablespoons of fresh chopped mint
●Salt and pepper to taste

Directions:
1.Combine greens, watermelon, and olives into a large bowl; set aside
2. Prepare dressing by whisking all ingredients together until well blended
3.Drizzle desired amount of dressing onto salad mix and toss gently to coat
4. Divide evenly among six salad plates; garnish with a little extra mint and crumbled feta cheese; serve immediately.