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.
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
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.
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!
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.
1 Chicken breast
2 tsp Balsamic Vinegar
1 tsp Zatar Seasoning
2/3 cup Coucous
3/4 cup Cherry Tomatoes
2 cloves Garlic
1 tsp Dill
1 tbsp Plain Greek Yogurt
1 tsp Lemon Juice
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.
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.
1 cup flour
1 tsp baking soda
1 tsp baking powder
1 cup plain Greek yogurt
Handful of blueberries
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!!
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:
Gas and/or bloating
Irregular bowel movements
Like depression, anxiety, and brain fog
Vitamin & Mineral Deficiencies
Unintential Weight Gains
Or struggles managing a healthy weight
Chronic Unmanaged Stress
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
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
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.
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!
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.
Cook up with taco seasoning
Sauteéd peppers & onions
Season with salt + cracked pepper
Plain Greek Yogurt
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 ;))?
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).
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 😉
The biggest concern for me the first time I started an added-sugar-free detox was “What the heck am I going to buy at the store?” I was intimidated by the lack of knowledge I had and almost embarrassed to be one of those shoppers looking at the ingredient list on the back of items. But why? Nobody actually is noticing me and if I need to take a little bit longer to pick out my items NO. BIG. DEAL.
Once I started shopping I was relieved by how simple it became and how empowered I felt taking control of what I knew I was putting into my body to fuel it. Over time I’ve came back to my staple items that I know I’ll use up between meals and snacks.
So today I’m sharing that staple shopping list with all of you! I will more than likely be updating this list as I’m exploring new meal ideas in the coming weeks. Feel free to share your additional items with me as well or ask what I use specific items for!
Printable .pdf file available on request: email@example.com
Do you struggle with bloating, inflammation, or trouble sleeping? Or maybe you wake up most mornings to stare in the mirror with a puffy face and dry eyes? Or maybe you are victim to the afternoon slump most days?
If none of these things resonates with you then congratulations! But this is the definition of my life when my diet contains too much added sugar. Which is why I attempt* a monthly detox a few times a year.
*Attempt is the key word because our lives still need indulgences.
Added sugar is a variety of caloric sweeteners or sugar carbohydrates added to food and beverages during their production. This type of sugar is chemically indistinguishable from naturally occurring sugar that we would find in fruits, vegetables, and dairy products. Added sugars have no nutritional value and are “empty calories”.
These sugars can cause the body to become inflamed, gain weight, higher blood pressure and can even increase risk for heart attack and stroke. These little punk ingredients aren’t only bad for us but are just as addictive as alcohol, caffeine, gambling, etc. Our bodies become dependent on the need for sugar that we are consistently craving to fill the desire to consume more sugar. This desire than results in withdraw when we detox our body from them. Symptoms of withdrawal are headaches, increased cravings, and mood swings that can result in feelings of anxiety and sadness. The good thing is most withdraw symptoms only occur for a few days or a week.
You might be thinking, why would I give up added-sugar then? Well, the rewards extremely outweigh the work. All those questions at the beginning of this post… ya, let’s get rid of those!
Cutting out (or for the most part) added sugar from your diet will likely decrease inflammation, boost your energy levels, and improve your ability to focus. You might even lose weight or see more definition around muscles. A low sugar diet also has been known to help with diabetes, heart disease, brain health, mood levels, and even improve the health of skin, hair, and nails.
An informed diet does take work though. The food industry has a long history of sneaking in these ingredients in ways that do not have to be stated in the nutrition chart as actually added sugar. That means even if you see 0g added sugar, you still need to review the list of ingredients to actually be sure. For example:
Brown Rice syrup
Cane Juice crystals
Fruit Juice Concentrate
High Fructose Corn Syrup
The sad part is this isn’t even close to all of the sneaky ingredients the food industry shoves into food. The most effective way to reduce your sugar intake is to eat mostly whole and unprocessed foods. You might be thinking that is way too hard – I thought the same thing the first time I did an added sugar detox. But once you get into a routine of what to eat that is good for you, not too mention how good you’ll be feeling, it becomes a lifestyle that you don’t want to quit.
If you would like to join me for the month of May, I’ll be sharing tips for shopping, meal planning, and yummy dish ideas here as well as on my Insta account (@ashraeeining). Having a tribe to go through this together, ask questions, and share ideas makes it WAYYYY more enjoyable (yes, it can be enjoyable!)
Like I said earlier, indulgences are still part of life – so have that donut or 3 scoops of ice cream. I know I sure do! Enjoy that margarita on a nice day and the cheesy enchiladas at your favorite Mexican restaurant. But making sure we are monitoring these indulgences so they don’t become a habit is when we start to take control over our health so we can feel all the benefits I stated above.
So if you would like to join me on this journey for the month of May (or at least attempt* it) then stick around and follow me over on Instagram as well. I like to share some esthetically pleasing, highly edited photos of meals, snacks, and drinks (you can even follow just to creep the photos).
I’ve been on a strong produce kick lately. I’ve been gathering a ton of avocados, tomatoes, carrots, mushrooms, and zucchini lately and going crazy in the kitchen with concocting a load of new favorite dishes. The other night before I was about to head out of town for a few days, I had one lone avocado left to eat up before I left. I was over avocado toast and didn’t feel like adding it to my dinner dish that evening and decided to give avocado brownies a try.
I honestly don’t think I can say that I’ve had an avocado brownie before! Is that strange? I feel like this dish is quite popular? Or did I just miss this trend? So this was going to be an experiment. But the experiment turned out to be pretty darn tasty!
1 large Avocado or 2 med./small avocados
1/2 Cup Agave Nectar
1/2 Baking Soda
1/2 semi-sweet Chocolate Chips
1/2 cup Unsweetened Cocoa Powder
1 tsp Sea Salt
1 tsp Vanilla Extract
1/2 Cup Whole Wheat Flour
Preheat oven to 350 degrees and spray a glass square pan.
On weekends, I typically stick to around 2 larger meals and a few snacks in between.
I’ll wake up around mid-morning and usually hit up a work out class. Depending on how I feel, I’ll either have coffee or pre-workout as well as a small snack like a banana or apple a few hours before class.
After class I’ll make sure I get in protein right away with a protein smoothie or a small bar.
Once I get home, I love whipping up a large breakfast. I’ve been really into egg & veggie scrambles or if I need to get in some carbs I’ll make a batch of protein pancakes (I’m obsessed with Kodak Cakes) with a banana and berries blended in. I’m super basic and love a good blended latte but not super into spending $5 on coffee so I’ll blend up my own concoction of ice, vanilla protein powder, almond milk, & espresso.
If I get hungry later in the day, I’ll snack on hummus and pretzel chips or chips and salsa.
Once dinner rolls around, I’m pulling out fish from the freezer because Spring always gets me in a Seafood mood. I’m been pairing my Dijon Mustard Salmon with sautéed veggies and homemade ranch.
Later in the evening, I’ll indulge in either a homemade protein bar or some fruit with sugar free whip cream (also maybe a glass of good red wine ;)).