Week 36 - fix it and forget it!

It's back to school time for us!  And if you are anything like me, I'm trying to juggle the chaos of our new schedule.  Enter my favorite trick for saving time: the crockpot!  (Anyone else hear that choir of angels?)  Yup - it's the fix it and forget it solution to your dinner time blues.  If you don't have, it's a must for your Christmas list this year.  I'm trying out a few new recipes this week, all healthy, lean and clean.  Anyone want to join me?  Just check out the links below, make a shopping list, and comment on how your recipes turn out.  I'll blog about my versions later this week.  So who's in?

Happy Cooking!
Sarah

This recipe is my Crockpot Short Ribs, http://deliciouslydomesticdining.blogspot.com/2011/10/slow-cooker-beef-shortribs-with-red.html,  pictured with mashed potatoes, asparagus, and roasted brussel sprouts

 

 

Week 36:  September 7, 2014
we have a few parties and events going on, so I'm only cooking 4 nights this week (not including today).  Let me know if you have any questions about my recipes or the ones I'm going to try for the first time this week.  

Sunday:  football party!!!
http://deliciouslydomesticdining.blogspot.com/2011/10/football-watch-party-ideas.html

Monday: crockpot lentil sweet potato soup (meatless Monday)
http://oatmealsmiles.com/healthy-slow-cookercrock-pot-freezer-recipes/

Tuesday:  crockpot chicken chili (based on the recipe below, but I plan on adding spinach, zucchini, and/or shredded carrots to boost the veggies inside the chili)
http://www.domesticate-me.com/white-bean-chicken-chili/

Wednesday:  healthy BBQ chicken in the crrockpot with veggies
http://www.mamaandbabylove.com/2011/04/05/freezer-cooking-with-slow-cooker-recipes/

Thursday: ladies night out (kids & hubby can have leftovers)

Friday: block party (catered event - no cooking for
me)

Saturday: Crockpot Lasagna Soup (one of my favorites!!!)
http://deliciouslydomesticdining.blogspot.com/2013/11/crockpot-lasagna-soup.html

Weeks 34 and 35 - Gearing Up & Staying Healthy

We are all getting ready for a new school year, and while it makes me sad how fast time is moving, I am looking forward to more structure during the day.  Last week was freshman orientation at the University where we work (and live next to).  I taught a few group exercise classes for a pre-orientation group, and my husband was working 14 hour days going from one welcome event to another and speaking at Matriculation ceremonies.  It was a very busy and hectic week.

This week marks another first - the first week of classes at the University.  I taught my first undergraduate PE class, a bootcamp class, yesterday.  It was so much fun!  Things are a little crazy right now as we get adjusted to our new schedule, but we aren't done yet - kindergarten starts next week for my oldest.  I can't even believe he's almost five!!!

Anyway, I haven't been planning the meals as much as usual.  I am, however, still eating very clean and sticking with the 21 day fix style of eating.  I have been maintaining my weight now for quite sometime, but I am still working on toning up and building muscle, so lean meats, and whole, fresh, foods are key to my lifestyle.  I've packed my refrigerator with lots of fresh vegetables and fruit from the farm stand along with the ingredients I need to throw together my favorite lunches and snacks, and a few easy dinner stand-bys.  So instead of a list of meals for these weeks, you are getting some of my favorite quick & easy clean meals and snacks. 

Wishing you all a great week! 

Happy Cooking!
Sarah


Weeks 34 & 35 - August 24 and August 31, 2014

I realized that I don't have any pictures of my typical breakfasts, but here are some of my favorite go-to's:
 - whole wheat english muffin or ezekiel bread toasted with almond butter
 - steal cut oatmeal with a side of scrambled eggs and some fresh fruit
- whole grain, high fiber, high protein cereal with almond milk

Snack attack: Greek Yogurt with Fruit & Yogurt
Okay, I know its so convenient to grab one of those flavored Greek yogurts for snack time.  But they are full of added sugars that you really don't need.   Just have some plain non-fat Greek yogurt, top it with your favorite fruit, or whatever is deliciously in season, and drizzle it with a little bit of honey for some added sweetness.  So good and great for you...high in protein and the perfect snack to tie you over until your next meal. 

Grilled Vegetable Quinoa - a delicious side with some grilled chicken or fish.  Just grill your favorite veggies and toss it with some cooked quinoa, fresh herbs, salt, pepper, and a little olive oil and vinegar.  So simple, so yummy!

Huevos Rancheros with Tomato & Cucumber Salad
There is nothing more delicious than tomatoes and cucumbers when they are in season.   Sometimes I like to cut them up and serve them with my favorite vinaigrette (or just a little olive oil, vinegar, salt & pepper) - so yummy.  Today, I had my veggies with my favorite quick lunch dish- my version of huevos rancheros.  I just take some leftover rice and beans topped with 2 fried eggs.  I top it off with some salsa and guacamole...I cannot describe how delicious this is guys...and so easy!!!  I like my yolks a little runny so it oozes all over the rice and beans.  It tastes so decadent, but virtually no fat (I only used a little cooking spray when cooking my eggs over-easy).   I would eat it again right now if I still had some leftover rice and beans. 

Whole Wheat Pasta Toss
This was inspired by a bunch of leftovers I had in the fridge.  Whenever I create a new recipe, I just think about the balance of ingredients:  I want it to be about 1/2 vegetables, then the other half has to be mostly protein with some whole grain, high fiber carbs too.   I had some leftover chicken sausage from our Labor day cookout and some veggies that needed to be used up.  So I ended up combining sauteed mushrooms, onions, red peppers, and spinach with the sausage, whole wheat pasta, and no-sugar added tomato sauce.  So good!  I made it all in less than 15 minutes, including prep. 

Grilled Salmon with Steamed Green Beans and Arugula, Mushroom Salad
I love salmon and I try to eat seafood at least once a week, sometimes twice if I don't go meatless one night.  You can marinade it or just salt and pepper it.  During the winter when I can't grill, I usual broil or pan fry it.  (You can easily find all of these cooking methods by Googling - I often use the Food Network and their celebrity chefs as my go-to place for tips and recipes).   This simple grilled salmon was served with some fresh green beans I got at the farm stand, along with some arugula and mushrooms tossed with lemon juice, olive oil, salt and pepper.  Delish!

Creamy Roasted Fingerling Potatoes

These potatoes are amazing!!!  They melt in your mouth and are so super creamy.   I'm trying not to eat butter often, but made these for a special dinner party - it was less than 2 tablespoons, which isn't bad at all.  But if you would like to avoid butter, then try substituting olive oil.   So next time it's not too hot to turn on your oven, give these a try!  So simple and delicious!

Happy Cooking!
Sarah

Creamy Roasted Fingerling Potatoes
my version was inspired by http://www.kayotic.nl/blog/bbq-potatoes
1.5 lbs of fingerling or baby potatoes, scrubbed clean
chicken stock (enough to go 1 inch up side of dish, so it depends on the size of your potatoes and dish)
1/2 tsp garlic powder
2 T butter, very cold and thinly sliced
salt and pepper to taste

Preheat the oven to 350 degrees.  In a large oven proof dish, (I used my dutch oven), place potatoes in a single layer.  Pour enough chicken stock to go 1 inch up the side of your dish.  Sprinkle the potatoes with salt, pepper, and garlic powder.  Place one very thin slice of butter on the top of each potato.

Bake at 350 degrees for 40-60 minutes, depending on the size of your potato.  Test their tenderness with a fork.  Continue to bake until tender and browned to your liking.  Delicious!!!  I served the potatoes with roasted brussel sprouts and this steak au poivre: http://abc.go.com/shows/the-chew/recipes/Steak-Au-Poivre-Clinton-Kelly?cid=pinterest_chw
A dinner combination to impress any guest!  Enjoy!!!

Taco Soup

Ever have leftover taco meat and not feel like eating tacos again?  Run out of taco shells?  Or have a spouse and kids who refuse to eat leftovers?  Then how about a recipe that uses taco meat from the dinner before and re-invents the 2 meals-in-1 concept?!?!  

One cold evening in the early spring, my husband was working late and I was trying to be creative with leftovers while making a healthy dinner that my children would be excited about.  Then it hit me - they love soup, so why not take my leftover taco meat and make a taco soup?  And what could make it even better?  How about a cheesy quesadilla dipper?  They could dip it in their soup of just eat it along side for some extra calcium and protein.  It was a HUGE hit!  This was so simple and you could really use it  to sneak in vegetables and any leftovers you want to hide.  Love it!

Happy Cooking!
Sarah

Quick Taco Soup
original recipe by Sarah to serve a family of 4 for dinner
1/2 cup of chopped onion
1/2 cup of chopped carrots
1/2 cup chopped celery
1/2 cup frozen corn
1 cup of leftover ground turkey taco meat (any kind would work, as long as it is already seasoned with taco seasoning)
1/2 cup of leftover brown rice or beans (or both - whatever you have and know your kids will eat)
1 cup of vegetable juice
3 cups of vegetable or chicken stock  (you can add more liquid if you prefer more broth - just keep the same ratio of 1 part vegetable juice to 3 parts chicken stock)
1 cup of frozen spinach or kale
extra hot sauce for seasoning, served on the side
shredded cheese and flour tortillas to make quesadilla dippers (optional)

In a large pan over medium-high heat, saute the onion, carrot, and celery with 1 T of olive oil.  Stir frequently and continue to cook until tender, about 7-10 minutes.  Add the vegetable juice and broth, and bring to a boil, stirring occasionally.  Add the frozen vegetables and the leftovers, stir to combine.  Bring back to a boil and continue to cook until heated through.

Serve with quesadilla dippers should you so choose!  My kids loved dipping them into the soup.  Just smack some cheese between two flour tortillas and place in a frying pan or panini press over medium heat (be sure its sprayed with cooking spray).  Watch it carefully as the tortilla can easily burn.  Once browned, flip over and brown the other side.  Remove from the pan and cut with a pizza cutter into triangles.  I also served the adults some extra hot sauce for the soup to make it a little spicier.  Enjoy!!!

Tex-Mex Cobb Salad with Shrimp

I love this salad!  It's so light, refreshing and delicious.  Plus it's 21 day fix friendly and perfect for a clean eating lifestyle.  It's easy to put together and great for a quick weeknight meal.  I usually make extra shrimp and corn for the kids and give them some avocado, shredded cheese, and beans on the side.  Serve all that up with some fruit and my kids are super happy at dinner time!  And mommy's happy too because I'm not making 2-3 different meals at dinner time.  Woo-hoo!  

If you are doing this for the 21 day fix, just measure out what you want or need to eat for that meal (i.e. 1 red, 1 yellow, 2-3 green, 1 blue) and toss it with 1-2 T of dressing.  That way, people in your house on different calorie plans can portion out their allotment.  

So you have to give this one a try - I hope that you guys like it as much as we do!

Happy Cooking!

Sarah

Tex-Mex Cobb Salad with Shrimp
original recipe by Sarah that serves 2 very hungry adults for dinner

For the Cobb Salad:
12 shrimp, peeled, deveined, cooked and chilled (6-8 per person...I usually buy a big bag of cooked frozen shrimp, thaw them and lay them out on paper towels in fridge until I'm ready to eat.  That way I can avoid any special trips to the grocery store - I just always have frozen shrimp in my freezer).
6 cups of lettuce, chopped - use your favorites...I used romaine
1/3 cup shredded Mexican blend cheese
1/4 cup black beans (from a can, drained and rinsed)
1/4 cup of fresh corn, cooked on the cob and cut off - I like to grill mine
1/2 cup chopped tomatoes or grape tomatoes
1/2 cup chopped cucumber
1/2 avocado, diced

For the Creamy Tomatillo Dressing:
1/4 cup fat-free buttermilk
1/4 cup 2% Greek yogurt
2 T salsa verde
2 T fresh cilantro
Juice of 1/2 large lime
1/4 tsp salt
1/8 tsp black pepper
1/4 tsp onion powder
1/4 tsp garlic powder
1/4-1/2 small jalapeño, seeds removed (depending on how spicy you like it)

First combine the ingredients for the dressing in a small food processor or blender (I use my ninja).   Taste for seasoning and add salt and pepper if necessary.  Store in the refrigerator until you are ready to use it.  This recipes makes way more dressing than you will need for the salad.  I found that it's also yummy as a sour cream substitute on Mexican favorites such as tacos or burritos.

Place all of your salad ingredients in a large bowl (except for the shrimp and avocado).

Add about 4 tablespoons of dressing (for 2 servings) or more if you desire.  Toss until well combined.  The trick here is to start with a little dressing and add more if you need to.  Top with the shrimp and avocado.  Serve immediately and enjoy!

Weeks 31, 32, and 33 - The Fix

I know that some of you love those hot August days and are probably upset by this unusually cool summer, but I am enjoying every minute of it.  Mostly because I've been able to go out and explore my own city, the beautiful city of Boston.  There is so much to do here and so many things to see!  We've had lots of company and play dates, so many that I've been to pre-occupied with everything else, including our 21 day fix lifestyle, to post all the yummy recipes I've been making.

Below you will find this week's fix friendly dinner plan along with the meal plans from the Healthy Home Revolution 2013 for weeks 31, 32, and 33.  I wish you all a wonderful week...take advantage of these last two weeks before the end of summer smacks us in the face!!!

Happy Cooking!
Sarah

Week 33 - August 17, 2014

Sunday -  Turkey burgers with grilled eggplant and salad
http://deliciouslydomesticdining.blogspot.com/2012/02/best-ever-turkey-burgers.html

Monday -  Shredded chicken, black bean, and spinach enchiladas with green salad

Tuesday -  grilled chicken sausages with chopped salad

Wednesday - welcome picnic for Owen's school (it's BYO picnic dinner, so I'll probably grab something easy from Whole Foods)

Thursday -  neighborhood event (eating out or bringing picnic dinner)

Friday - pizza night

Saturday - grilled steak, sliced tomatoes w/basil, corn on the cob


From last year, Healthy Home Revolution meal plans:
Week 31:http://deliciouslydomesticdining.blogspot.com/2013/08/week-31-back-to-reality.html

Week 32: http://deliciouslydomesticdining.blogspot.com/2013/08/week-32.html

Week 33: http://deliciouslydomesticdining.blogspot.com/2013/08/week-33-on-move-again.html

Balsamic Wheat Berry Salad with Basil

Another wholegrain, healthful salad for you!  It's simple and so yummy!  And it's that perfect picnic dish that can be served at room temperature.  The whole idea behind this salad is to make the dressing and the wheat berries, then add any seasonal veggies or whatever is on sale at your local grocery store or farm stand.  Make it your own and just watch your friends and family enjoy!

Happy Cooking!
Sarah

Balsamic Wheat Berry Salad with Basil
1 cup wheat berries
1/4 cup balsamic vinegar
1/4 cup olive oil
1 shallot, finely chopped
1-2 cloves of garlic, minced (this is your preference, depending on how much you love garlic)
salt and pepper to taste
2 medium sized tomatoes, diced
1 bunch of asparagus, trimmed, cut into 1 inch pieces, and roasted (set them aside to cool down).
10 kalamata olives, chopped
1/4 cup of freshly chopped basil

In a large pot, (I usually use my pasta pot), cover the wheat berries generously with water and bring to a boil.  Reduce to simmer and simmer for 60-70 minutes, or until the wheat berries are tender.

Meanwhile, prepare the dressing - you will add the hot wheat berries to the dressing once they are cooked.  In a large bowl, whisk together the balsamic, olive oil, shallots, garlic, salt and pepper.  

Once the wheat berries are cooked, drain them and immediately add the hot wheat berries to the dressing.  Set aside to cool to room temperature.

Now to the asparagus...wash, trim, and cut the asparagus.  Place on a foil lined cookie sheet (sprayed with cooking spray) and roast in the oven at 400 degrees for 10 minutes or until tender-crisp.  You can season them with salt and pepper if desired (I ALWAYS do).  Set aside until cool.

Meanwhile, chop all the tomatoes, basil, and olives.

Once everything is at room temperature, combine it all, and mix to combine.  Taste for seasoning and add more salt and pepper if you would like.  Eat immediately or place in the refrigerator.  Enjoy!!

Week 30 - Feeling Good

We are on our final week of the 21 day Fix eating and fitness program.  I feel really strong and better than I have in a long time.  This week we are doubling up on the workouts and continuing to follow the nutrition guidelines (many of those recipes with be posted on here).  I have felt full and satisfied the entire time, and if anything, don't eat as much as the program requires.  My husband has more energy than he has had in years.  I'll be posted a follow-up to this as our 21 days wraps up on Monday.

In the meantime, we are continuing to eat clean, which is really something we did 75% of the time before this program started.  Below you will find this week's meal plan and a link to week 30 from the Healthy Home Revolution 2013.  Have a fantastic week!

Happy Cooking!
Sarah

Week 30 - July 27, 2014

Sunday:  Buffalo Chicken Tenders with Blue Cheese Celery Salad and corn on the cob

Monday:  Mexican Shrimp Cobb Salad

Tuesday:  Crockpot Carnitas

Wednesday:  Caprese grilled Chicken, grilled eggplant, sauteed greens

Thursday:  leftovers (John working late)

Friday:  take-out (going to visit friends in Maine)

Saturday:  Thai Salad with Grilled Steak Tips

Beet Salad with Mint, Dill and Feta

Here's another quick and easy salad for you beet lovers out there!  Never had beets or not sure if you like them?  Here are SIX reasons why you should give beets a chance:

(source: http://articles.mercola.com/sites/articles/archive/2014/01/25/beets-health-benefits.aspx)

1. Lower Your Blood Pressure

Drinking beet juice may help to lower blood pressure in a matter of hours. One study found that drinking one glass of beet juice lowered systolic blood pressure by an average of 4-5 points.³

The benefit likely comes from the naturally occurring nitrates in beets, which are converted into nitric oxide in your body. Nitric oxide, in turn, helps to relax and dilate your blood vessels, improving blood flow and lowering blood pressure.

2. Boost Your Stamina

If you need a boost to make it through your next workout, beet juice may again prove valuable. Those who drank beet juice prior to exercise were able to exercise for up to 16 percent longer.⁴ The benefit is thought to also be related to nitrates turning into nitric oxide, which may reduce the oxygen cost of low-intensity exercise as well as enhance tolerance to high-intensity exercise.

3. Fight Inflammation

Beets are a unique source of betaine, a nutrient that helps protects cells, proteins, and enzymes from environmental stress. It's also known to help fight inflammation, protect internal organs, improve vascular risk factors, enhance performance, and likely help prevent numerous chronic diseases.⁵ As reported by the World's Healthiest Foods:⁶

"[Betaine's]… presence in our diet has been associated with lower levels of several inflammatory markers, including C reactive protein, interleukin-6, and tumor necrosis factor alpha. As a group, the anti-inflammatory molecules found in beets may eventually be shown to provide cardiovascular benefits in large-scale human studies, as well as anti-inflammatory benefits for other body systems."

4. Anti-Cancer Properties

The powerful phytonutrients that give beets their deep crimson color may help to ward off cancer. Research has shown that beetroot extract reduced multi-organ tumor formations in various animal models when administered in drinking water, for instance, while beetroot extract is also being studied for use in treating human pancreatic, breast, and prostate cancers.⁷

5. Rich in Valuable Nutrients and Fiber

Beets are high in immune-boosting vitamin C, fiber, and essential minerals like potassium (essential for healthy nerve and muscle function) and manganese (which is good for your bones, liver, kidneys, and pancreas). Beets also contain the B vitamin folate, which helps reduce the risk of birth defects.

6. Detoxification Support

The betalin pigments in beets support your body's Phase 2 detoxification process, which is when broken down toxins are bound to other molecules so they can be excreted from your body. Traditionally, beets are valued for their support in detoxification and helping to purify your blood and your liver.

Want to read more?  Check this out: http://www.whfoods.com/genpage.php?tname=foodspice&dbid=49

So back to the salad...my husband and I love beets.  We put them on any salad, in a smoothie, and sometimes I just eat them.  I roast them myself and sometimes I buy them already roasted (prepackaged in the produce section).  This particular salad is a play on the popularity of beet salads on restaurant menus.  Most of these pair beets with goat cheese, which I love!  However, this version was created for my mom who hates goat cheese (she thinks it tastes like a farm).  I've combined another soft cheese, feta, with some of my favorite herbs.  I also used a little help from the store with a store-bought yogurt dressing.  Feel free to use your favorite dressing or give this one a try.

Happy Cooking!
Sarah

Beet Salad with Mint, Dill, and Feta
4 medium sized beets, peeled and roasted (I bought mine pre-packaged and already roasted for me)
2 T white wine vinegar
1 T olive oil
3 T fresh mint, chopped
4 cups of chopped romaine hearts
4 T of dill and feta yogurt dressing (I bought Oikos brand but you can use your favorite low-fat, low-sugar dressing.)
2 T crumbled feta cheese

First marinade the beets.  Cut each beet into 4-6 wedges and place in a small bowl.  Add the white wine vinegar, olive oil, and mint.  Toss until well combined and allow to sit for 30 minutes.  Once marinated, toss the romaine hearts and dressing together in a large bowl.  Divide the lettuce onto two plates (this recipe serves 2), top with half of the marinated beets, and half of the feta cheese.  Serve immediately and enjoy!

Grilled Buffalo Chicken Tenders with Blue Cheese Celery Salad

Growing up in upstate New York, I'm a HUGE fan of buffalo chicken wings!  HUGE!!!  However, we all know that they are one of the worst things you could eat...loaded in saturated fat with little meat to be found.  So why not lighten up the recipe and make it into a fantastic summer meal?

Thank you to the CHEW for this idea...Clinton Kelly cooked a version of this but with using chicken pieces and he was saying that one piece of this chicken, (such as a thigh with bone-in and skin on), was the calorie equivalent of 2 single wings!!!  Crazy!  I decided to take it up a notch and make it with boneless, skinless, chicken tenders cutting the fat and calories even more.  This delicious chicken, with all the flavors of my favorite comfort food, is served with a crispy, refreshing version of celery and blue cheese (the traditional buffalo wing accompaniments).  I served mine with some farm-fresh corn on the cob...nothing better than corn on the cob when its in season!  I had to have a bite of the celery salad with eat bite of chicken...my husband too.  And we both put extra hot sauce on our chicken.

Next time, I will baste the chicken with more hot sauce while it cooked and serve it with extra on the side.  Is there ever enough sauce???  Besides, this sauce has no butter added to it...its just straight up hot sauce.  I recommend a bran called Red Fork, Windy City Wings Seasoning Sauce.  Good old Frank's Hot Sauce works too, but this sauce made by Red Fork is all natural and I could identify every single ingredient in it.  I would qualify it more along the lines of clean eating.

Either way, now I'm hungry again.  I can't wait to eat some more of this!

Happy Cooking!
Sarah

Grilled Buffalo Chicken Tenders with Blue Cheese Celery Salad
Sarah's version was inspired by http://abc.go.com/shows/the-chew/recipes/grilled-buffalo-chicken-with-crunchy-celery-salad-clinton-kelly

1 lb of chicken tenders
1/2 cup of of your favorite hot sauce for marinading
1/4 cup of the same favorite hot sauce for basting (optional - I did not do this in the pictures provided)
1/4 cup of same hot sauce for dipping

1/2 small red onion, thinly sliced
1/2 english cucumber, thinly sliced
1 celery heart, thinly sliced
1/4 cup crumbled blue cheese
2 T red wine vinegar
4 T olive oil
salt and pepper to taste

Place the chicken tenders into a zip top bag and add the hot sauce.  Allow this to marinade in the refrigerator for 30 minutes to overnight.  (I marinaded mine for about 5 hours).

Before you preheat the grill, compose the blue cheese and celery salad.  In a large bowl, combine the red onion, cucumber, celery , red wine vinegar, olive oil, salt and pepper.  Stir to combine.  Add the blue cheese and lightly toss.  Taste for seasoning and add more salt or pepper if necessary.

Now time for the chicken...preheat the grill to medium-high heat.  Cook the chicken tenders for about 5 minutes per side, basting with more hot sauce while it cooks.  Cook it until 165 degrees.  You can always use a meat thermometer.  Serve along side the blue cheese celery salad with some extra hot sauce.  Enjoy!