5 Ways to Sneak Greens Into Your Meals

webDSCF0618 I have to say, I love my greens.  I haven’t always felt this way, but after finding a variety of ways to make leafy green vegetables, I can’t live without them!  I’m addicted to how good they make my body feel and the glow they bring to my skin.

If you don’t like vegetables I hope you give them another chance and try out some of these ideas and recipes. Your body will thank you.❤️‍

  1. A glowing green smoothie!

FullSizeRender (25)

Blending your greens helps make their nutrition readily available to your body.  The fruit boosts the nutritional value and adds a nice balance of flavor to the vegetables.  It’s really delicious!

Ingredients:

  • half of an apple
  • 1-2 TBS fresh lemon juice
  • 1/2 banana
  • 1/3 cup water (adjust if too thick)
  • 1 stalk of celery
  • 1 big handful of spinach and kale
  • 1 scoop of protein powder

2.   Homemade Balsamic Vinaigrette Dressing

This dressing makes me LOVE to eat salad, so much that I will eat it without anything else mixed in. However, cranberries and walnuts taste divine mixed in with this dressing:)  Thank you Wellness Mama!

IMG_2250

Ingredients:

  • 1/2 cup olive oil
  • 1/3 cup balsamic vinegar
  • One clove of garlic, finely minced
  • Small squirt of dijon mustard
  • 1 Tablespoon honey (optional)
  • Salt, pepper and basil to taste

Instructions:

  1. Mix all ingredients in small jar or blender.

3.  Roasted Vegetables

This seems to bring out the sweetness and makes them so yummy that I enjoy eating them by themselves.

A base recipe is to mix up 1-2 tablespoons of olive oil with your favorite seasonings.  I like sea salt, pepper, garlic powder and parsley. ღ Bake at 425 for 25-30 min.

4.  Sautéed greens with mixed vegetables

FullSizeRender (22)

Chop up your veggies and saute’ with some olive or coconut oil.  This is great for adding into omelettes, pasta or salads.

5.  Soup bottoms

IMG_2306

My little trick for sneaking in vegetables is to roughly chop them up and put soup on top.  A quick and easy lunch idea!

I would love to hear how you eat your greens!

Advertisements

Meal Prep Made Simple

How would you like to have more free time, better health and save money?  Meal prep can give you all of those things and a smaller waist size!  The key is to plan.  According to research published in the American Journal of Preventive Medicine, time spent preparing and cooking meals is linked to better dietary habits.

Meal prep is the craze sweeping the nation.  Everyone is posting their meal prep ideas on instagram and making youtube videos, and it’s interesting to see how different people plan out their weekly meals.  There is no right or wrong way to do this. Everyone has a unique method, but what’s important is that you find a routine that works for you.  There is more than one way to skin a cat, and this is true for meal prepping.

Where to start:

☑️ Pick a day to plan.

This is what I do:  On Saturday morning I plan out what I want to make for lunch and dinner for the week. Then I write out my grocery list and go make groceries.😃  When I get home, I wash my fruits and veggies and put everything away.  Sunday I cook and prepare everything.  This helps me and my fiance’ to stay on track with healthy eating.  Plus I love to not worry about what we will have for dinner because I already put the time into planning it out.

IMG_1038
(I soak my veggies for 20 min in 1/2 cup of vinegar and a bowl of water to remove preservatives.)

What a week of meals looked like for me:
Monday-Chicken and veggie pasta  (leftovers for lunch)
Tuesday-White fish pockets with asparagus (left overs for lunch)
Wednesday-Salmon and roasted veggies
Thursday- Eat out sushi❤️‍
Friday- Cauliflower pizza

  • My snacks are usually always chopped up celery, cucumbers, peppers, apples, Kind bars, *Protein Bars (see recipes below) Rice cakes with PB2.
  • My mid-day snack that I tote to work is always a protein shake.  I use frozen fruit (I always freeze ripe bananas) and organic greens that are tripled washed. YUM!

IMG_1041

*You can prep and plan for the whole week or just a few days. You can also prep for just dinners, lunch and dinner, or even all three meals of the day and snacks too!

FullSizeRender (5)

If you’re intimidated by cooking, there are tons of simple recipes like the ones in this pic, that can help make cooking a cinch.

What you need:

☑️ Get different sizes of plastic or glass containers, freezer bags and snack bags.

I prefer glass containers for when you are going to heat something up.

Methods for cooking made easy:

☑️ one pot meals (my chicken and veggie pasta)

☑️ crockpot cooking (I usually make salsa chicken or balsamic chicken each week in crockpot)

☑️ Make extras and freeze for future meals.  I wrap my extras in plastic wrap and then put in a freezer bag.

Meal Prep Ideas To Try Now:

  1. Frozen fruit.  so simple and easy to blend for smoothies and protein shakes.
  2. Frozen fish.  so simple to thaw and put on George foreman or in oven.IMG_1042
  3. Mrs. Dash to season foods w/out sodium.  I like the garlic and herb-:)
  4. Chop veggies in advance. *it’s so challenging to get in veggies so I always make sure I have some chopped up and put in little baggies.
  5. Roast veggies.  It brings out their natural sweetness.IMG_1039
  6. Always have a protein snack like my Chocolate protein bars, made up.  They keep the hunger at bay and can help with sweet cravings.  https://healthyjustice.wordpress.com/2014/09/01/homemade-chocolate-protein-bars/ https://healthyjustice.wordpress.com/tag/protein-powder/

 

.

 

Crock Pot Picante Chicken & Black Bean Soup

It has been a wonderful Friday. I got to coach morning clients and taught a bootcamp class. I feel so blessed to get to do work that I am passionate about and enjoy. Thomas Edison said, “I never did a day’s work in my life. It was always fun.” Sammy and me are taking a sun break now out by the pool to soak in the sunshine. The weather has fluctuated so much, but today it’s a nice 60 degrees:)
029

This week the weather has been colder that usual, so I made a bean soup.  My family says it’s the best they have ever had, so I’m  happy to share it with you!  I’m sure my friends and family up north will appreciate this heartwarming bowl of soup.  The recipe comes from skinnytaste.com  This website has great recipes & I’m looking forward to trying more of them.

025

Her food photography is amazing & I wanted to give the recipe the presentation it lives up to, but I will share my actual pic at the end of the article;)

Crock Pot Chicken and Black Bean Soup Skinnytaste.com

Servings: 7 • Size: 1 1/2 cups • Old Pts: 6 pts • Weight Watchers Points+: 6 pts Calories: 306 • Fat: 6 g • Protein: 28 g • Carb: 37.5 g • Fiber: 13.5 g • Sugar: 3 g Sodium: 698.4 mg (without the salt)

Ingredients:

  • 2 (15 oz) cans black beans, rinsed and drained
  • 3 1/2 cups low sodium chicken broth
  • 2 (10 oz) cans tomatoes with green chilies
  • 1 red bell pepper, minced
  • 4 oz can diced green chiles
  • 1 tbsp ground cumin
  • 1 tsp ancho chile powder
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • 1/4 tsp oregano
  • 16 oz (2) skinless chicken breast
  • 1/2 cup chopped cilantro, divided
  • 2 medium scallions, diced
  • cut limes, for serving
  • 1 medium haas avocado, sliced
  • sour cream, for serving (optional)

Instructions:
Take one can of beans and place in the blender along with 2 cups of the chicken broth; puree then add to your slow cooker. Add the remainder of the beans and chicken broth into the slow cooker along with tomatoes, bell pepper, diced green chiles, cumin, chile powder, garlic powder, onion powder, oregano, chicken breast, and 1/4 cup of the cilantro. Set slow cooker to HIGH 4 hours or LOW 6 to 8 hours.

*My family doesn’t like cilantro, so I omitted that ingredient.  I also placed additional chicken breasts into the crock pot to use separate from the soup.  I used these chicken breasts for topping my salads through the week for lunch.

001  It is delish!  You will want to make it again.