Simple Chicken Salad.

After weeks of the same meals pretty much everyday (which I’m totally okay with), I had a spark of creativity in the kitchen and wanted to try out new recipes this last week – As you can probably tell from my most recent food posts. The latest was a very simple and quick chicken salad, because you know I love simple!

This was a nice add-in to my workweek lunches which I have a tendency to have tuna, eggs, or a roast beef sandwich. This one is definitely a keeper! 

Ingredients: 

  • 1 12.5 oz can Chicken Breast Chunk in Water
  • ~1 tbsp of Fat Free Mayo (or to your liking)
  • diced Celery 
  • sliced Black grapes 
  • Honey Roasted Pecan Pieces
  • Optional: Cheese

Directions:

  • Mix chicken and mayo in a small bowl. Once throughly mixed, stir in celery, grapes, and pecan pieces.
  • Enjoy on a brioche bun or across crackers with a tall glass of lemonade on the side!

Have similar simple recipes you enjoy, send them my way!

Thai Noodle Salad.

After attending a lake birthday party this last week I had a pretty intense craving for Thai Noodle Salad since the birthday girl had made a batch for her party but I didn’t get to try it. My typical experimental brain hit the web Monday morning to find a simple recipe that I could quickly whip up and voila, I found one that I happened to have (most) all of the ingredients!

We tested it out last night after a longish run (4 miles) in the heat. I would definitely tweak a few things next time just to experiment with taste but overall I would say it’s a keeper. Also noted, we served it hot but traditionally after mixing all the ingredients you would chill it in the fridge and eat cold.

Ingredients:

  • Rice Noodles
  • Sauce:
    • Soy Sauce
    • Sesame Oil
    • Honey
  • Seasonings (I used Garlic Sea Salt, Terriakyi Ginger mix, and Crushed Red Peppers)
  • Vegetables (I used a mixed bag I had in the freezer)
    • Broccoli
    • Carrots
    • Mini Corns
    • Snap Peas
    • Onions
  • Optional Meat Topping (I had some Trader Joe’s Potstickers on hand that we through on top but shredded chicken or pork would also be delicious!)

Directions: 

  • Soak rice noodles in a pot or bowl for ~30 minutes. We placed our noodles right in the pot we would boil them in and went for a run. 
  • Boil noodles on high for about 5-7 minutes.
  • Sauté veggies in a pan with olive oil until crispy.
  • Mix sauce in a small bowl. I used about a 1/4 tbsp of seasme oil, 1/2 cup of soy sauce, and 1/2 tbsp of honey but this will depend on the amount of noodles you are cooking. 
  • Drain noodles, return to pan, add sauce mixture, and cook on low so sauce absorbs into the noodles.
  • Add veggies to the noodles. Continue to cook for about ~5 minutes or while cooking meat.
  • Cook optional meat.
  • Hot: Serve in a large bowl with a cold drink! 
  • Cold: Place mixture in a large bowl, set in the fridge for a few hours, then enjoy!

 

Delicious Instapot Chicken Tacos.

I’ve just started to explore the instapot craze since my partner owns one and let me tell you guys, I am hooked! I totally understand what everyone is raving about now. It is so simple & easy to make quick yet delicious meals.

I’m a huge fan of home cooking and dabbling with new recipes but can be turned off by the time it takes to make a well thought out meal so the instapot definitely solves that pain point. We threw whipped up some juicy chicken for tacos the other night & I thought I would share. We choose this recipe since all the ingredients are basic that you would more than likely already have on hand (win!). 

Ingredients:

  • 2 Chicken breast
  • 1 cup chicken broth
  • Taco Seasoning
  • 1 jalapeno
  • 1 cup salsa
  • 1/2 small Yellow Onion
  • Taco Toppings:
    • Flour Tortillas
    • Plain Greek Yogurt/Sour Cream
    • Lettuce
    • Shredded Cheese
    • Diced Tomatoes
    • Diced Avocado
    • Additional Salsa

Directions: 

  • Combine all ingredients (minus toppings) in instapot, close lid, and cook for 15 minutes. 
  • Release steam, remove chicken from pot, shred, and return shredded chicken back to pot with the sauce. Can let it sit in the sauce for a bit to absorb or immediately serve.
  • Build tacos or salad bowl and enjoy! 

So simple, am I right! That’s why we’re all such a fan of tacos 🙂 

 

Four Sigmatic Review + Sale!

I’ve talked about this brand a few times but I am a huge fan of Four Sigmatic! A company that started in Finland, which focuses on providing plants and mushrooms through drink form. So you don’t have to go to the forest to consume exotic mushrooms for the health benefits! 

I learned of this brand like I learn about many, through a referral from a friend which is why I wanted to share about them and my favorite items in a post. It’s also perfect timing because they are having one of their (very few) huge sales right now with up to 50% off on some items. 

Here is an explanation of Four Sigmatic in their words: 

“Four Sigmatic foods are the 100 most nutrient dense, most studied foods on the planet. And now they’re easy to add to your daily routines. We’re making these foods as easy as possible to eat and use and talk about. Because the world is asking more of you. Of everyone. We’d all feel a lot better doing that work if we got off the hamster wheel of coffee jitters and hangovers and sugar highs.”

My favorite items:

  • Cacao Mix with Reishi: By far my all-time fav four sig products. Reishi mushroom is meant to relax so it is a perfect before-bed sipper. 
  • Chai Latte Mix w/ Turkey Tail & Reishi: Another great drink for bedtime is the chai latte with reishi and turkey tail, which is a stress-reliever mushroom. If you’re a chai latte fan, it is definitely not as sweet as you’re used to. I like to mix this one with almond or coconut milk. 
  • Mushroom Elixir Mix with Lion’s Mane: Lion’s Mane mushroom will help with focus on the days where your brain just wants to be all over the place. I love this option for a mid-morning pick-me-up before lunchtime hits. 
  • Mushroom Elixir Mix with Chaga: Who doesn’t love a good extra defense for your immune system? The Chaga mushroom helps with overall wellness which makes it a great option for when those sneaky colds start to come up. 
  • Mushroom Elixir Mix with Cordyceps: This mushroom gives a nice little boost for performance without the jitter effects of coffee. Perfect for the afternoon slump at 3PM!

Others I’m ordering: 

If you haven’t tried Four Sigmatic before or are a passionate customer like myself, you definitely need to take advantage of the Summer Sale going on this week only!

P.S. You’ll also receive $15 off through my referral link 😉

Chicken Enchiladas.

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We’re back!

I took a bit of time to step away for some self-growth work through reading, education, and movement and girl, do I feel good now. It also might be these amazing chicken enchiladas recipe I enjoyed over the weekend. Let’s make this one simple so you can get right into the beef (or chicken) of this post.

Ingredients:

  • 8 Flour Tortillas
  • 4 cups cooked + shredded Chicken
  • 2 cups shredded Monterey Jack Cheese
  • 1 (10-ounce) can red Enchilada Sauce
  • 2 tbsp Taco Seasoning
  • 1 tbsp Onion Powder
  • 2 tsp Cumin
  • 1/8 tsp Garlic Powder
  • 3 tbsp Butter
  • 3 tbsp Flour
  • 1 cup Plain Greek Yogurt
  • 1 large Yellow Onion, diced +sauteed
  • 1 (7.5 ounce) can diced Green Chilies

Directions: 

  • Preheat oven to 350 degrees
  • Grease a 9×13 baking pan. Mix chicken, sauteed onion, seasoning, cumin, onion powder, garlic powder, and 1 cup cheese. Add enchilada sauce.
  • Spoon mixture into tortillas, dividing evenly throughout the 8. Roll up tortillas and place in pan seam side down.
  • In a sauce pan, melt butter, stir in flour, and cook for one minute. Add broth and whisk until smooth. Heat over medium heat until thick and bubbly; stirring constantly with a whisk. Stir in greek yogurt, 1 cup cheese, and chilies. Do not bring to boil; you do not want the yogurt to curdle. Pour over enchiladas and top with remaining cheese.
  • Bake for 24 minutes and broil for final 3 minutes or until cheese on top begins to brown.
  • Enjoy!

You might be thinking… this doesn’t sound very healthy? And it isn’t, but it’s delicious and sometimes that’s all that matters!

Mediterranean Chicken Couscous.

How many times have I shared this dish on my Instagram? Way too many, that’s for sure. So it’s about time I give more details on how to make it since I’m so obsessed. It started with a Hello Fresh meal which I have a tendency to start up when I’m going through a slump with new cooking ideas. This recipe just stuck, clearly. 

The Mediterranean Chicken Couscous dish is very filling with refreshing, nuritioning ingredients. It’s a meal I have about once a week if I know I have a big day the next day and will need to feel energized. It also makes good left-overs if you eat within the following 2-3 days.

Ingredients: 

  • 1 Chicken breast
  • 2 tsp Balsamic Vinegar
  • 1 tsp Zatar Seasoning
  • 2/3 cup Coucous
  • Olive Oil
  • 3/4 cup Cherry Tomatoes
  • 2 cloves Garlic
  • 1 tsp Dill
  • Feta Cheese
  • 1 tbsp Plain Greek Yogurt
  • 1 tsp Lemon Juice

Directions: 

  • Preheat over to 350 degrees
  • Line a pan with a piece of foil, slice tomatoes in half, place in pan topped with olive oil, garlic, and half the dill. Cook in the oven for ~15 minutes.
  • While roasting tomatoes, boil chicken in a medium pot on high on top of the stove. 
  • In another medium pot, heat a drizzle of olive oil on high. Once hot, pour in coucous and let cook until browned. Boil with 1 1/2 cups of water until couscous is thoroughly cooked. 
  • Once chicken is thoroughly cooked through, take out of the pot and shredded. Pour out water and rinse pan. Place shredded chicken back in the pot cook on medium for 4-5 more minutes with balsamic vinegar and zatar seasoning. 
  • In a small bowl, combine greek yogurt, 1 tsp water, remaining dill, and lemon juice. Stir until consitency is creamy. 
  • Place cooked couscous, chicken, and tomatoes in bowl and top with feta cheese and yogurt creama. 
  • Enjoy! 

Blueberry “Cinnamon Roll” Breakfast Bars.

I’m a sucker for quick + simple recipes that call for items I already have around my place. So when I came across 2 ingredient Blueberry Cinnamon Rolls on Instagram last week, I knew I needed to try it out. Disclaimer: this recipe always had more than 2 ingredient – they aren’t tricking anyone. 

I attempt the baking exactly as the recipe directed yesterday and than did my small tweaks today to test making it more to my own preferences. The original recipe calls for you to roll out the dough, add the blueberries and cinnamon, and then roll up the dough to create “cinnamon rolls”. This did not work for me, so instead I place the mixture directly into the pan and bake as bars. Below, I write out the original recipe as is and then I explain what I’ve changed to the recipe. 

Ingredients:

  • 1 cup flour
  • 1 tsp baking soda
  • 1 tsp baking powder
  • 1 cup plain Greek yogurt
  • Handful of blueberries
  • Cinnamon 

Directions: 

  • Preheat oven to 350 degrees and spray a glass 8×8 pan. 
  • Mix first three dry ingredients together in a bowl. Add in yogurt and mix, creating a dough. Mix in blueberries and cinnamon.
  • Bake for 25-30 minutes or until dough is thoroughly cooked through. 

The first attempt tasted too bitter to me so this morning I switched out the plain greek yogurt with Two Goods brand Vanilla yogurt. Since it calls for a cup, all you need to buy at the store for 1 batch is two small individual vanilla yogurt cups. I’m not a fan of having a lot of excess ingredients left over so this worked out perfectly. 

I also added about 3 teaspoons of brown sugar and a splash of vanilla extract to the dough to provide a bit more flavor. Then to top it off, I used Trader Joe’s Coconut Whip Cream as an icing alternative. 

This was definitely a winner in my book. It’s simple and doesn’t provide too much of a sweet taste early in the morning. I love me some french toast or a good decadent muffin but if an item is too sweet it normally leaves my stomach not so happy (cue the sugar gram counting). Also, if you noticed, we don’t add any sugar or sugar alternative (except the brown sugar) so if you stick with the original recipe than you’re still on track for the added-sugar detox!

Let me know if you try this one out and of course, enjoy!!

Gut Health: What is it & why it matters.

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The human gut microbiome is complex and powerful in impacting our overall health – in a good or bad way depending on how we treat it. A healthy gut contributes to a strong immune system, as well as heart & brain health, boosted mood, healthy sleeping patterns, and an effective digestive tract.

The term gut microbiome refers specifically to the microorganisms living in your intestines. A person has about 300 to 500 different species of bacteria in their digestive tract. While some microorganisms are harmful to our health, many are incredibly beneficial and even necessary to a healthy body.

Signs your gut might be out of whack:

  • Digestive Issues
    • Gas and/or bloating
    • Constipation
    • Irregular bowel movements
  • Mental Issues
    • Like depression, anxiety, and brain fog
  • Vitamin & Mineral Deficiencies
  • Unintential Weight Gains
    • Or struggles managing a healthy weight
  • Chronic Unmanaged Stress
  • Skin Problems
  • Trouble Falling into a Deep Sleep

Ways to improve your gut health: 

  • Improve Eating habits (see below section)
    • Monitor consumption of prebiotics and probiotics
      • If it is a struggle to get enough in your normal diet, consider taking a supplement (address this with your doctor to make sure it is a healthy option for you)
    • Consider food intolerances that upset your gut
  • Stay Hydrated
    • Attempt to get in a recommended amount of water for your body weight
  • Implement a Consistent Sleep Pattern
    • Going to bed and waking up at the same times will help your body & digestive system fall into a flow
  • Reduce Stress
    • This is easy said than done but consider areas of your life that are more stress inducing and consider how you can change this.

A happy gut means a healthy feeling body. A diet rich in immune-supporting probiotic & prebiotic foods will fuel your gut with what it needs for your microbiome to thrive. Probioctic foods contain “good” bacteria or live cultures that are found naturally in your gut. Prebiotic foods nourish the probiotic foods in your digestive tract.

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Probioctic Foods:

  • Greek Yogurt
  • Kefir
  • Fermented Foods
    • Kimchi
    • Kombucha
    • Olives
    • Pickled Beets
    • Pickles
    • Sauerkraut
    • Soybeans
  • Grains
    • Sourdough Bread

Prebiotic Foods: 

  • Fruit
    • Berries
    • Bananas
    • Tomatoes
  • Veggies
  • Grains
    • Barley
    • Flaxseeds
    • Oatmeal
    • Wheat
  • Legumes
    • Beans
    • Chickpeas
    • Lentils

Beginning a journey to improve your gut might take a bit, so be patient. Implementing a healthy diet and reducing your stress won’t heal a gut in a day but will begin to detox the gut microbiome of toxins.

But please keep in mind this isn’t an overhaul either! Like I always like to say, life is a balance of healthy habits and periodic indulgences. We want to incorporate healthy habits in our lives so that WE. FEEL. GOOD. but what also feels good…. a fudgy brownie with vanilla ice cream. So definitely implement new healthy habits into your life but don’t deprive yourself!

Stayed tuned for a Morning Routine for a Happy Gut later this week!

Sugar-Free Taco Salad.

In true Cinco de Mayo fashion, this night calls for a robust taco salad. And luckily this is a recipe that is suuuuuper easy to make sugar-free (minus the red wine I had to include for festivity purposes). You really can’t go wrong with a veggie filled salad that is topped with some homemade salsa. 

Ingredients:

  • Ground Beef
    • Cook up with taco seasoning
  • Sauteéd peppers & onions
    • Season with salt + cracked pepper
  • Corn
  • Black Beans
  • Homemade Salsa
  • Plain Greek Yogurt 
  • Lettuce

Throw all that yumminess in a bowl and do a little salsa dance because you have one good dinner! Feel free to substitute the ground beef for chicken, pulled pork, fish, or jackfruit. Also, can add whatever vegetables your heart desires. 

What are you enjoying this Taco Tuesday (or indulging in ;))?

Favorite Berry Smoothie.

You can’t go wrong with a good smoothie. I enjoy the fact that you can cram in a ton of good fruits & veggies into one glass. Also there is such a variety that there are endless opportunities for a new flavor every day. 

Over the years, I’ve definitely done my fair share of experimenting with different concoctions of smoothies and have nailed down my favorite blend of ingredients. Don’t get me wrong, I still do some new mixing every now and then to keep things spicy but this is, for sure, my tired and true smoothie recipe that I keep coming back to and it hardly ever fails that I don’t have these ingredients on hand. 

I prefer to blend my smoothies in a Nutribullet (not sponsored but wouldn’t mind being ;). It’s the perfect kitchen gadget to blend everything in one cup and then drink straight out of that same cup. Who doesn’t like less dishes? I also like to use my Nutribullet to blend my homemade Ranch Dressing.   (Not going to lie, I do have my eye on a Vitamix too).

Ingredients: 

  • Frozen Berries 
    • I prefer a blend of strawberries, blueberries, and blackberries but also grab blends with mango, banana, and peaches often.
    • Make sure to check the back of the package for any added sugar. Unnecessary ingredients are sometimes added to make the berries sweeter – but we don’t need that 😉
  • Spinach 
    • I add about a cup
  • Banana 
    • For creaminess
  • Plain Greek Yogurt
    • About 2-3 scoops 
    • For creaminess
  • Coconut Flakes
  • Chia seeds & Flax seeds
    • I use the Barlean’s mix which can also be found at most Sam’s Club locations
  • Vanilla Protein Powder (optional) 
    • I prefer NG Nutritions brand & it looks like they now call the flavor ‘Vanilla Ice Cream which sounds absolutely delicious. 
      • This brand does contain 2g of sugar per scoop
  • Almond Milk
    • I add this last and fill the cup up to about an inch below the rim

Enjoy this yummy treat as a mid-afternoon snack on a hot afternoon or as a breakfast replacement on those rushed mornings!

Let me know your thoughts after you try this delicious drink & if you make any substitutes to make it your own.