The Food Blog
Chicken Stuffed Bell Peppers (0 Comments)
This recipe was quite delicious, fun and a creative way to consume both of your protein and veggies all in one meal. I have tried this before, but with a fun festive egg breakfast style. That, too, was amazingly delicious! This recipe was inspired by Autumn’s Fixate cook book. I prepared mostly the same except for making my own marinara, utilizing red peppers and brown rice instead of quinoa. Very simple to create in your own kitchen with real food ingredients and super yummy. This meal contains healthy fat, fiber, protein and numerous nutrients in one sitting. Go ahead and eat your medicine.
Serves:8
INGREDIENTS:
4 red peppers, medium ( or yellow and green)
2 tbsp olive oil
1 onion, medium, chopped
2 garlic cloves, minced
1 1/2 lbs chicken breast or tenderloins, raw, chopped into 3/4 inch pieces
1 tsp chili powder
1 tsp cumin
1/4 tsp black pepper, to taste
sea salt, to taste
1 cup marinara, fresh or jarred
2 cups brown rice, or quinoa
1 cup black beans, drained and rinsed
1 cup corn kernels, frozen
5 tbsp cilantro, fresh
1 tbsp lime juice, fresh
1 cup Monterey jack cheese, shredded
Hot sauce (optional)
INSTRUCTIONS:
Preheat oven to 375 degrees.
Place bell peppers, skin side down, in a large baking dish; set aside.
Heat oil in a large sauce pan over medium heat.
Add onions; cook until fragrant and transparent. stirring frequently, about 1-2 minutes.
Add the garlic; cook until fragrant about 1 minute.
Add the chicken with chili powder, salt, and pepper; cook for about 5 minutes, or the chicken is no longer pink.
Add the marinara sauce, rice, beans, corn, cilantro and lime juice. Reduce heat to medium-low; cook, stirring frequently, for about 3-5 minutes, or unitl heated through.
Add a heaping 1/2 cup of chicken mixture to each pepper half; cover lightly with aluminum foil.
Bake for about 35 minutes or so, or until bubbly and peppers are soft. Remove the foil.
Top each bell pepper with the cheese and bake for another 3 minutes.
Serve with sprinkled cilantro and hot sauce. And voila! Super simple meal created for the whole family or guests to enjoy.
NUTRITIONAL VALUE: calories 322; total fat 10g; saturated fat 4g; cholesterol 68mg; sodium 479mg; carbohydrates 29g; fiber 6g; sugars 6g and protein 27g.
Power Pumpkin Protein Bites (0 Comments)
In celebrating the autumn season, I’ve created these Power Pumpkinlicious energy bites. I love my compact energy bites for either on-the-go or just to keep me fueled in between meals throughout my day. They are so versatile, easy to create without an oven and so very nutrient dense. Great for the whole family, especially with those picky eaters. It may be hard to resist just one, but at least they ARE good for you. So, cheers to pumpkin treats that you will feel great about enjoying this season!
SERVES: 20-25
INGREDIENTS:
1/2 cup peanut butter, organic
1/3 cup pumpkin puree, organic
1 tbsp maple syrup (pure), or raw honey
1 tsp pumpkin spice
1/4 tsp ginger, powdered
1/4 cup pumpkin seeds, raw
1/4 cup flax seed meal
1 cup rolled oats, organic or gluten-free style
sea salt, to taste
INSTRUCTIONS:
In a medium bowl, combine the wet ingredients ( peanut butter, sweetener, pumpkin puree and spices) and blend well with a spatula.
Next, add in flax seed meal, pumpkin seeds, rolled oats and sea salt; mix well until incorporated.
Place a cookie sheet with parchment on the table. Roll mixture between the palms of your hands, about 1 inch, and place on the preferred cookie sheet. Once rolled, you may place the treats in the freezer or refrigerator to set; for about an hour. Another option in storage is to place them in an airtight container when finished rolling for great on-the-go treats to take with you or just pop a couple out for a healthy snack. Enjoy!
NUTRITIONAL VALUE: calories 71, total fat 4.5g; sodium 42mg; potassium 88mg; total carbohydrates 5.6g; dietary fiber 1.5g; sugars 1.4g; protein 3g, vitamin A 13%; calcium 1% and Iron 7%. This treat is a no cholesterol, high in Iron and manganese, and very high in vitamin A and B6.
Slow Cooker Split Pea Soup with Ham Bits (0 Comments)
It’s that time of the year when the temperatures dip and you want to pull out that lovely crock pot to warm your soul with a comforting meal. This is my all time favorite soup since I was a kid. This classic Split Pea soup with a modern twist of flavor slow cooker style. Sometimes your days are so productive that you don’t have the time to slave over a hot stove. With a crock pot it does all the hard work for you in creating a delicious meal. Just set it and forget it. I just used simple and real food ingredients to create this yummy dish. I hope you find that this recipe complements your arsenal of simple, tasty and nutritious meals that will please the whole family.
SERVES: 8
INGREDIENTS:
1 package green split pea
2 tbsp olive oil
2 cups ham, salted pork & cooked
1 shallot, minced
1 red onion, diced
1 cup carrots, organic & diced
1/2 tsp oregano, dried
1/2 tsp thyme, dried
1/2 tsp ginger, powdered
1 vegetable broth, low sodium and organic
INSTRUCTIONS:
In a large saucepan, over medium heat, with olive oil cook the onions, shallots and carrots until soft and tender; about 4-5 minutes or so. Remove pan from the stove. Then place the veggie mixture into the crock pot.
With the same pan, add in the cubed ham with a little of olive oil. Let cook until browned and almost crisp. Add the cooked ham into the pot as well. Add the rest of the seasoning along with the broth of choice.
Cover and cook on low for 8-10 hours, or on high for 4-6 hours until peas are tender. Stir well and season to taste if needed. Serve with decorative bowls and enjoy.
NUTRITIONAL VALUE: calories 272; total fat 7.2g; cholesterol 19mg; sodium 600mg; potassium 684mg; total carbohydrates 34.2g; dietary fiber 13.8; sugars 5g; protein 18.8g; vitamin A 48%; calcium 5%; vitamin C 7% and Iron 16%. This meal is very high in dietary fiber, high in manganese, thiamin and vitamin A.
Beef Stroganoff (0 Comments)
This classic recipe dish turns into a super simple slow cooked style with a healthy twist of incorporating yogurt to the mix. Bursting with flavor, texture and oh so tender. Simple comfort food with a twist. Plus, it’s even better the next day for lleftovers. A definite crowd-pleaser and easy to create in your own home.
SERVES: 6
INGREDIENTS:
1 1/2 pounds beef stew meat
1 tbsp olive oil
2 cups mushrooms, sliced
1 shallot, minced
1/2 red onion, sliced thinly
1/2 tsp oregano, dried
sea salt, to taste
black pepper, to taste
1-2 tbsp Worcestershire sauce
1/4 tsp Asian chili garlic sauce
2 bay leaf
1 1/2 cup vegetable stock, or beef
1/3 cup flour
4 ounces yogurt, plain
4 ounces sour cream
2 tsp tarragon, fresh
16 ounce bag egg noodles
INSTRUCTIONS:
Prepare and slice stewed meat into chunks or cubes if needed. In a bowl, add salt, pepper and 1 tablespoon Worcestershire sauce with the beef; mix well.
In a large skillet, over medium heat, cook meat until browned and in batches.
Remove meat from the pan to the crock pot. In the same skillet, add in mushrooms, shallots, onions, herbs, dash of Worcestershire sauce and Asian garlic chili sauce. Cook for about 4-5 minutes, or until fragrant and softened.
Place cooked items into the crock pot with the browned meat. Add the stock, bay leaf, herbs and any other seasonings.
Cover and cook on low for 8-10 hours, or 4-5 hours on high. When cooked through remove the bay leafs.
In a medium bowl, whisk together the sour cream, yogurt, 1/3 cup flour and 1/4 cup water until blended. Stir in a cup of hot liquid from crock pot. Stir and place into the pot. Cover and cook for another 1/2 hour until thickened and bubbly.
When ready to serve, add in fresh tarragon. Serve over warm egg noodles and herbs of choice.
NUTRITIONAL CONTENT: six serving- calories 400, total fat 25g; cholesterol; 125mg; sodium 360mg; potassium 754mg; sugars 2.4g; protein 39g; vitamin A 10%, calcium 13%, vitamin C 4% and iron 120%. Low in sugar, very high in iron, high in selenium and very high vitamin B6 and B12.
Raw Chocolate Protein Bites (0 Comments)
These energy bites are my go-to treats to keep me fueled and satisfied between meals while on the run. Packed full of flavor, with real food ingredients, and so delicious. They are low in sodium and no cholesterol. And, high in Iron, manganese and very high in vitamin B6. A blend of healthy fats, fiber and protein to set your day up for success. I’ve created various styles in the past, but this was inspired by adding in extra nutrition with Shakeology. These treats are so easy to create, portable and no oven required. Plus, hard to resist in having just one! At least they ARE good for you. Being a productive mompreneur, with three interactive boys, and in my mid forties, Shakeology has helped me to have extra energy and a much healthier digestive system. Plus, I know that i am getting my daily recommended dose of high quality nutrients needed to keep everything flowing in a positive direction. As they say “Health IS wealth”. Nutrition does matter.
SERVES: 8-10
INGREDIENTS:
1 cup rolled oats, gluten free and organic
1/2 cup chocolate Shakeology
1/3 cup peanut butter, organic
1/4 cup flax seed meal
2 tbsp raw honey
2 tbsp apple sauce
1 tbsp almond milk, non-gmo (optional)
shredded coconut flakes, garnish
INSTRUCTIONS:
In a medium bowl, combine the oats and chocolate protein powder; set aside.
In a separate bowl, combine the rest of the ingredients together; mix well. Then add in the dry mixture to the wet; mix with either a rubber spatula or by hand.
Roll mixture, about 1 inch, between the palms of your hands. Then you may slightly flatten to look like a cookie or just as is. Place the treats on a cookie sheet with parchment, or in a glass container. If you want to garnish with coconut, this is the time to do it before placing in the refrigerator. Let set in the refrigerator for at least an hour. Enjoy when ready! Take it on the go.
NUTRITIONAL VALUE: calories 100, total fat 6.1g, sodium 41mg, potassium 116mg, total carbohydrates 10.2g, dietary fiber 2.2g, sugars 3mg, protein 4g, calcium 1% and Iron 11%. A no cholesterol, low in sodium, high in iron and very high in vitamin B6 type of treat.
Curried Shrimp and Mushroom over Brown Rice (0 Comments)
Here is a super simple meal to enjoy with loved ones. Easy to create, with simple nutrition, and packed with robust flavor. I enjoy serving curry dishes over any type of rice. So yummy! Nowadays, curry powder is widely utilized and very popular especially for overall wellness. This super food spice mix has numerous health benefits such as reducing cancer risks, alzheimers symptoms, eases inflammation, improves bone health, protects the immune system and increases the liver’s ability to remove toxins from the body. Most curry powders are made up of tumeric, coriander, cardamom, cumin, basil and red pepper. While some other ingredients may be added to the mix, it’s best to purchase the organic packaging for higher nutrient levels with quality as well. So add some more spice to your life.
SERVES: 4-6
INGREDIENTS:
2 tbsp olive oil
1 onion, chopped
3/4 cup shiitake mushrooms
2 garlic cloves, minced
1 lb shrimp, either fresh or frozen
1 tbsp ginger, fresh, minced
1 tbsp curry powder
1 tsp paprika
1/2 tsp Asian garlic chili sauce
Brown rice, follow bag instructions
INSTRUCTIONS:
Firstly, have your preferred rice all set.
In a large skillet, heat oil on medium heat. Add the onions and mushrooms and let cook until soft, stirring occasionally, about 6-8 minutes. Add the garlic and the rest of the seasoning: mix well together. Saute for about another 4-5 minutes until fragrant. Add the shrimp and cook until opaque color throughout; about 4-5 minutes. Blend well.
Remove from the heat. Place the rice on the bottom of the serving bowls. Add the curried shrimp and mushroom mixture over the rice. you may garnish with your favorite herb, or as is. And voila! A delicious meal whipped in a matter of minutes. Enjoy!
NUTRITIONAL VALUE: serving (6), calories 149, total fat 6.2g, cholesterol 159mg; sodium 200mg; potassium 190mg, total carbohydrates 5.4g, dietary fiber 1g, protein 17g, vitamin A 8%, calcium 1%, vitamin C 1% and Iron 5%. this is low in sugar, high in phosphorus, selenium and vitamin B12.