Get Moving!

I just wanted to take this time to focus on the fitness aspect of a healthy home.  A couple things to keep in mind always:  set a fitness goal and stick with it;  start small and change it as you get stronger; even the strongest fitness buffs set new goals, that's how they get so physically fit.  

I'm gearing up to start teaching group exercise classes again.  I've been working out 6-7 days a week for 30-60 minutes depending on the day.  I rotate between cardio interval workouts,  cardio with strength training, kickboxing, running, and the Insanity workouts on DVD.  I'm almost back to my pre-pregnancy weight, but still working on toning up. 

I hope that through this journey, you've been able to find a way to fit in a daily workout.  Being moderately active for most days of the week will lead to better overall physical health.  I encourage you to step it up, try to get in 30 min at least 5 days a week.  And if you are already doing that, then challenge yourself to a harder and/or longer workout. 

Also, keep changing things up.  Your body adapts if you have been doing the same routine - shake it up!  Its good to shock your body by doing different routines and by challenging your muscles. 

As always, consult a doctor before beginning a new routine and listen to your body.  Take water breaks and stretch at the end of each workout. 

Below you will find a few workout ideas.  I've included a link to a beginner's running routine, a circuit workout, and a few tougher cross-fit routines (high intensity cardio and strength).  Maybe it is time to change up your workout routine or just start a new adventure.

Happy Fitness!
Sarah

http://www.fitsugar.com/CrossFit-Workouts-Everyone-22992334

http://www.pbfingers.com/2012/08/03/sunrise-circuit-workout/

http://healthy-living.global-endeavor.com/beginner-running-training/

Chipotle Black Bean Burger with Quinoa and Sweet Potato

I love veggie burgers, but not all of the commercial brands out there. (Actually, there is only one brand I like, and not all restaurants serve a reliable veggie burger).   I wanted to try creating my own that was high protein, high fiber, moist, flavorful and delicious.  Success!!!  These were so good!  The smokiness and slight spice from the chipotle chili powder and cumin, with the sweetness of the sweet potato, and the crunch from the quinoa and crispy outside - I wanted to keep eating them.   The cilantro was a great flavor boost too.  They are not as firm as the store bought patties, but I think that's past of the reason I like them so much.  I had seen several versions of a veggie burger on pinterest, and just sort of put a few of them together with my own flavor combination.  This recipe makes about 6 patties, each 4-5 inches in diameter.  I didn't want the extra carbs from a bun, so I served mine with a large side salad and you can throw in another vegetable too if you would like.  Enjoy!

Happy Cooking!
Sarah

Chipotle Black Bean Burger with Quinoa and Sweet Potato
Sarah's original recipe based on http://eatingwhole.net/2012/10/21/organic-black-bean-yam-and-quinoa-burger-vegan-gluten-free-soy-free-nut-free-corn-free/
1/2 cup quinoa, uncooked
1 cup of water (to cook the quinoa)
1 can of low sodium or no salt added black beans, drained and rinsed
1 medium sweet potato, cooked (I prick with a fork and microwave it for 6-8 min, turning every 2 min)
1/2 lemon, juiced
2 T extra virgin olive oil, plus a few more for cooking
1/2 tsp onion powder
1/2 tsp garlic powder
1/2 tsp salt
1/4 tsp pepper
1/4 tsp chipotle chili powder
1/4 tsp dried oregano
1/4 tsp cumin
1/4 cup chopped fresh cilantro

the three main ingredients that make these so delicious!

First cook your sweet potato and quinoa.  For the potato, prick it on all sides with a fork and either bake at 350 for 45-60 minutes or microwave for 6-8 minutes (if microwaving, turn every 2 minutes for even cooking).  Once the potato is cooked, remove the flesh from the skin and mash with a potato masher. 
For the quinoa, bring 1 cup of water to a boil over medium high heat.  Add the quinoa and turn the heat down to low, placing a lid on the pan.  Allow the quinoa to cook for 10-15 minutes or until the water is absorbed. 
Take 1/4 cup of the black beans and set them aside.  In a large bowl, take the remaining beans and smash them with a potato masher/  They won't be perfectly smooth, but you want that texture.  Now add the rest of the beans (left whole), the potato, and the quinoa.  Time to add the spices.

Add the olive oil, greek yogurt, lemon, garlic, onion, oregano, cumin, chipotle chili powder, cilantro, salt & pepper.

Mix together, smashing the ingredients together so that everything is well incorporated.  You can still see the ingredients, but everything is evenly distributed.

Form the mixture into 6 patties, each about 4-5 inches in diameter, and place on wax paper until ready to pan fry. 

Over medium heat, place 2 T of olive oil in a pan.  Add the patties and cook about 3 minutes on each side, or until golden brown.

Serve with your favorite vegetable side dishes or a huge salad.  They were so yummy that I ate mine as is with a salad, no need for toppings or anything else (and I was also trying not to add anymore unneeded carbs).  But if you want to create a "burger" on a bun, these tex-mex inspired burgers would taste great with avocado, sliced tomato, and a little ranch dressing.  Enjoy!

A close up so you could see the texture and ingredients - yummy!

Week 10- Healthy Home Revolution

They say that is takes 6 weeks to make or break a habit.  Now that we've been doing this for 9 weeks, I can see a big change in the way I think about food during the day.  I've always been a healthy eater, but now I eat even more healthy than before.  I don't crave bad foods as much and I'm seeing a HUGE transformation in the way my clothes fit.  I've also seen my children's eating habits improve, since they are eating what we are eating.  Both my kids know that mommy exercises everyday at home and they "exercise" with me.  My 3 year old actually tries to do each exercise, but my 1 year old just bounces up and down to the music.  It's awesome!  My little boy even asks if we can exercise and is excited to do it.  We have a healthier lifestyle. 

My husband is on his way home from a business trip and I have no idea what our week is going to look like, (I cook big meals on the nights I know he'll be home).  So please forgive me if I end up changing some of what I'm posting, or postponing a few of the recipes until next week.  I will do my best to follow my plan, but this week I'll need a little flexibility. 

Happy Cooking!
Sarah

Week 10: March 10, 2013

Sunday: leftovers

Monday: veggie burgers - black bean, quinoa, sweet potato burgers served with salad and asparagus

Tuesday: date night

Wednesday: pasta with marinara, broccoli and caramelized onions

Thursday: herb crusted chicken, roasted potatoes and brussel sprouts

Friday: pizza night

Saturday: braised beef with polenta and sautéed kale

Cilantro Lime Crockpot Chicken Tacos

 I wish this had smell-avision...this house smells amazing!  My stomach has been growling all afternoon!  And the finished product definitely delivered.  These were a hit with the entire family, babies included.  Took 5 minutes to throw together and dinner was ready in a little over 4 hours.  Can it get any better?  Serve these tacos with your tortilla and toppings, along with a vegetable.  We had snap peas with low-fat yogurt ranch.

Happy Cooking!
Sarah

Cilantro Lime Crockpot Chicken Tacos
recipe based on http://eevanad.blogspot.com/2012/05/crockpot-cilantro-lime-chicken-tacos.html
1 lb boneless, skinless chicken breasts (I used 3 large from a value pack on sale this week)
Salt & pepper
Juice of one lime
1/4 cup of homemade taco seasoning (recipe listed below) or 1 pkg of taco seasoning
1/2 cup chopped cilantro
2 cloves garlic, minced
1 small onion chopped
1 cup chicken stock
whole wheat soft tortillas (I use a low carb variety with only 50 calories each) 
low-fat shredded cheese, salsa, low-fat sour cream, lettuce, and/or avocado for topping

Place the chicken breasts on the bottom of the crockpot.  Sprinkle with salt & pepper to taste.  Squeeze the lime juice on top, then sprinkle the taco seasoning onto the chicken, along with the cilantro.

Looking good already! 

Add the garlic, onion, and chicken broth.  Cook on high for 4-5 hours, or low for 7-8.  Shred the chicken right in the crockpot and stir to evenly distribute the cooking liquid.   Enjoy in your favorite taco shell with all your favorite toppings.  Yummy!

Before cooking...

after cooking

The chicken just falls apart in the crockpot and is so juicy!  Enjoy!!!

Taco Seasoning
1 tablespoon chili powder
1/4 teaspoon garlic powder
1/4 teaspoon onion powder
1/4 teaspoon dried oregano
1/2 teaspoon paprika
1 1/2 teaspoons ground cumin
1 teaspoon sea salt
1 teaspoon black pepper

Mix all the ingredients together in a small bowl. Store in an airtight container.  This can be used any time a package of taco seasoning is needed for a recipe.
(I used about half of the mixture in this recipe)

Greek Chicken with Lemon Potatoes

Another winner!  Who says eating right has to taste like cardboard?  Eating healthy can be delicious too!  This dinner has very little added fat, only a few tablespoons of olive oil used for everything.  It was so yummy!  Highly recommend, and kid friendly too.  The chicken is very versatile - leave the Greek "salsa" off for the young kids and eat the extra on top of a salad the next day.  The potatoes are a great twist on an otherwise ordinary roasted potato.  Just remember that the potatoes take about an hour to cook, so get them in the oven first.  The chicken will take only 10 minutes tops, so be sure to make your sides first.  Enjoy!

Happy Cooking!
Sarah

Greek Chicken
the chicken is based on a recipe from http://sweetpeaskitchen.com/2011/02/greek-salsa-chicken/ 
1 lbs of chicken tenders (you can use boneless, skinless chicken breasts cut into smaller pieces)
1/2 tsp each salt, pepper, garlic powder, and onion powder 
6 oz crumbled feta cheese
1 pint of grape tomatoes, cut in half
15 kalamata olives, cut in half
1/4 cup parsley, chopped
1/2 lemon, juiced
2 T olive oil

First make the topping by combining the feta, tomatoes, olives, parsley, lemon juice and olive oil.  Store in the refrigerator until ready to serve.  You could make this the night before to make dinner time go even quicker.

 Take your chicken and sprinkle it with the seasonings on all sides.  Heat 1 T of olive oil in a pan over medium heat.  Cook the tenders about 3-5 minutes on each side, depending on the size of your tenders, until cooked all the way through.

Top chicken with greek tomato "salsa" and serve.  So yummy!!!

Lemon Potatoes
the potatoes are based on a recipe from http://www.miscfinds4u.com/blog/2010/07/09/easy-and-delicious-greek-lemon-potatoes/
3 large yukon gold potatoes, cubed
2 T olive oil
1/2 tsp salt
1/4 tsp pepper
1/4 tsp garlic powder
1/2 lemon, juiced
2 T fresh chives, chopped
2 T fresh parsley, chopped
more fresh chopped chives and parsley for serving (just for decoration since I had extra anyway)

Preheat your oven to 400 degrees.  Place potatoes on the bottom of a baking pan (9x13 or slightly smaller will do) and top with the remaining ingredients.  Bake for 45 minutes to 1 hour.  Do not stir.  The potatoes come out creamy and full of flavor.  So easy and incredibly delicious.  Enjoy!

Right before they go in the oven...

After they bake - yummy!

And the full meal - a great weeknight dinner that tastes like its restaurant quality!

Vegetable Lentil Soup

Sometimes you need something really fast and simple to serve your family that will leave them satisfied and pump them full of the vitamins & minerals they need to be healthy.  This soup does all that and it takes less than 5 minutes to make (minus the cooking or stirring time).  I made this soup Monday night when I had a parent meeting at my child's preschool.  I wanted the rest of the family to eat something besides take-out or chicken nuggets and tator tots (not that we don't do that sometimes too).  Both kids enjoyed this and my husband loved it too.  I've made it many times and the ingredients change every time, but the base of the soup always remains the same - onions, V8, chicken stock.  This time I used split lentils, which almost dissolve in the soup and turn it into a rich stew.   I've used white beans, nothing but vegetables, and sometimes just alphabet pasta to make it fun for the kids.  I love to add any vegetables I have in the refrigerator or freezer.  This time my options were slim, (desperately needed to go to the grocery store), but I encourage you to add what ever your family loves.  Swiss chard, spinach, or kale are excellent choices.  Beans, pasta, or lentils make it a hardier meal.  Be creative and make it your own.

Happy Cooking!
Sarah 

Vegetable Lentil Soup
1 T olive oil
1/2 onion, chopped
1 1/2 cups vegetable juice (I used low-sodium V8)
4 cups chicken stock
Salt & pepper to taste
1/4 tsp garlic powder
1/2 tsp dried oregano
1/2 bag frozen mixed veggies, or any you prefer
1/2 cup split red lentils, uncooked
1/2 cup ditalini pasta, uncooked

In a large pot, heat the olive oil over medium heat.  Add the onion and saute until translucent.  Then add the vegetable juice, stock, garlic powder, oregano, and salt & pepper to taste.  Bring to a boil, stirring occasionally, about 10 minutes.  (If you are in a hurry, place the lid on the pot and it will come to a boil much faster). 

Add the frozen or fresh vegetables of your choice and cook until it comes to a boil again.  Then add the lentils and pasta.  Cook an additional 20 minutes, or until everything is fork tender.  (You may need to taste test at this point to make sure the pasta and lentils are cooked through, and to see if the soup needs more salt or pepper).  Serve immediately.  Enjoy!

Cook's note:  split lentils cook much faster than regular lentils.  If using regular lentils, cook them in a separate pot ahead of time (according to package directions) and add them as directed above.

After you add the lentils and pasta.  As they cook, they absorb some of the liquid and expand.

Ready to eat!

So yummy!!!  The V8 gives it such a depth of flavor!

Overnight Crockpot Apple Cinnamon Oatmeal

Looking for a breakfast dish you can make the night before?  This cooks in the crockpot while you sleep!  Can't get any easier...just wake up and breakfast is ready for the family.  And your house smells divine!  I found this on pinterest, although the link doesn't actually have a recipe posted, the recipe itself was the description of the pin.  So unfortunately, I can't give credit where credit is due. 

This makes about 6 servings and is totally kid friendly.  It was a hit this morning, even the baby wanted more.  And my husband, who doesn't eat oatmeal, really liked it too.  I personally think it tastes like apple pie, only a little less sweeter.  I added some slivered almonds and flax seed to mine - yummy!  I hope you give it a try!

Happy Cooking!
Sarah

Overnight Crockpot Apple Cinnamon Oatmeal

2 apples, peeled and cut into small cubes (any kind of apple will work, I used one Gala and one Granny Smith)
1/3 cup brown sugar
1 tsp cinnamon
1/4 tsp salt
2 cups oatmeal
4 cups water

Put the apples, brown sugar, and cinnamon on the bottom of the crockpot.  Mix together and spread out along the bottom.  Then layer the oats next, sprinkling the oats with the salt.  Lastly, add the water and DO NOT STIR.  Should look like the picture below:

Before you cook it...

Cook on low for 8-9 hours, stir, and serve. 

The next morning.

A serving for the hubby, straight from the crockpot.  The house smelled delicious when I woke up!

I served mine with 1 T of ground flax seed and 1 T of slivered almonds on top.  So yummy!  Enjoy!

Week 9 - Healthy Home Revolution

So this upcoming week is going to be kind of crazy.  My husband is going to be out of town for most of the week, and even though my mother will be here, I'm not sure how much major recipe testing we'll be doing.  So I list this week's menu plan hesitantly and I apologize in advance for any changes that may occur or lack of new recipes this week.  I'm hoping it will give some of you a chance to try some things from the past few weeks that you haven't tried yet.  And by the way, I can't believe it is already March

I'm going to take a quick moment to encourage you to continue any exercise you have been doing. Anything is better than nothing, and if you haven't been doing as much as you would like, then now is the time to start!  I've been continuing to workout 30-40 minutes 6-7 times a week.  Each day I do something different to keep my muscles guessing.  Some days are tougher than others, and with our hectic household, it might mean once in a while breaking my workout into 2 or 3 sessions of 10-15 minutes each.  I just keep on going!  It is amazing how much more energy I have during the day and how I sleep better at night too.   Anyway, just keep swimming!  Stay healthy and have a great week!

Happy Cooking!
Sarah

Week 9 - March 3, 2013

Sunday: leftovers for dinner, but I just put an overnight apple cinnamon oatmeal in the crockpot to avoid the typical Monday morning breakfast rush.  I'll tell you all about it tomorrow.

Monday:  vegetable lentil soup  (I have a parent/teacher workshop at my son's school on mindful parenting, dinner included.  I do plan to make the rest of the family dinner before I leave.) 

Tuesday:  date night (before my husband leaves town)

Wednesday:  crockpot cilantro lime chicken tacos
http://eevanad.blogspot.com/2012/05/crockpot-cilantro-lime-chicken-tacos.html

Thursday: greek chicken, lemon potatoes, and roasted brussel sprouts
http://www.miscfinds4u.com/blog/2010/07/09/easy-and-delicious-greek-lemon-potatoes/
http://sweetpeaskitchen.com/2011/02/greek-salsa-chicken/

Friday:  pizza and movie night

Saturday:  chicken tenders, macaroni and cheese, and roasted broccoli

Crockpot Pesto Ranch Chicken Thighs

My husband LOVES chicken thighs, so I'm always looking for a new recipe to try.  This recipe couldn't be more easy.  Just dump and cook.  Everyone loved the chicken and you can be really creative with your sides.  The baby was screaming for more and my toddler (the carb lover) ate his chicken first!

Last night, I used the cooking liquid from the chicken (used a fat separator - see picture below) to flavor some whole wheat orzo.  I know what you are thinking - check out the trick I used below to ensure that all that oil and chicken fat stayed out of my side dish.  I also made these delicious, creamy, and caramelized roasted brussel sprouts with garlic and shallots: http://deliciouslydomesticdining.blogspot.com/2013/03/garlic-and-shallot-roasted-brussel.html

Happy Cooking!
Sarah

Crockpot Pesto Ranch Chicken Thighs
This recipe was found at http://picky-palate.com/2012/09/20/pesto-ranch-crock-pot-chicken-thighs/ 
Here is my slightly altered version:
10 boneless, skinless chicken thighs, trimmed of all access fat
1 jar of pesto (your choice, as long as its approximately 6 ounces)
1 pkg of ranch seasoning mix
3/4 cup of chicken broth or stock

The cast of characters.

Place the chicken thighs in the crockpot first.

If you have the time and energy, trim your chicken thighs.  I was in a rush when I made this so I threw them in the pot as is.

Add the pesto, spreading it evenly over the chicken thighs.

This is the kind of pesto I used - it had almost half the calories as the other brand available at my supermarket.

I love pesto!

Then sprinkle with the ranch seasoning and add the chicken broth.

Everything in the crockpot, ready to go.

Cook on high for 3-4 hours or low for 6-7 hours.

And after 3.5 hours on high, this is the delicious creation waiting for you.  The house smelled amazing!  I couldn't wait to eat it!  So yummy, this won't disappoint.

 I served this with garlic & shallot roasted brussel sprouts (link to recipe is found above) and a whole wheat orzo mixed with the pesto chicken cooking liquid (directions below).  Enjoy!

Ever seen a fat separator? 

I read about a fat separator with another crockpot recipe involving short ribs.  You pour the hot cooking liquid in through a strainer with a stopper in the spout.  The fat naturally rises to the top.  Then uncork the spout and the "good" non-fat cooking liquid comes out.  I used this to mix with the cooked whole wheat orzo as a sauce of sorts.  My husband sprinkled some parmesan cheese on top and bam!  A quick and delicious side dish.  Would work well with any pasta or grain.  I can't wait to use it on all my sauces and gravies in the future.  Yummy and healthy!

Garlic and Shallot Roasted Brussel Sprouts

We love brussel sprouts!  Love eating them throughout the fall and winter seasons when they are fresh and easy to find locally or at the grocery store.  This recipe is my new favorite healthy way to eat them! A must try, the shallots and garlic at a slower roast make these almost carmalized, giving them a sweetness and creaminess I haven't found roasting them at a higher temperature.  So if you like brussel sprouts, or are looking for a good, healthy recipe to try them out for the first time, then please give these a try!  Enjoy!

Happy Cooking,
Sarah

Garlic and Shallot Roasted Brussel Sprouts
4 cups of brussel sprouts, stems trimmed, outer leaves removed, and cut in half (at the grocery store, I usually put 4-5 hand fulls in the produce bag)
2 cloves of garlic, minced (I used a garlic press)
1 medium sized shallot, thinly sliced (see photos below)
1 T olive oil
1/2 tsp of salt, or to taste

Preheat the oven at 350 degrees.  Prepare a 9x13 inch pan by spraying lightly with cooking spray.

The brussel sprouts after trimming and cutting.

Place the brussel sprouts in the pan. 

This is a shallot - a medium sized shallot is approximately this size next to a large chef's knife.

And this is what it looks like after you peel and thinly slice it.

Drizzle with olive oil and sprinkle with garlic, shallots, and salt.  Stir to combine, being sure to spread them evenly before roasting.  Roast at 350 for 1 hour, stirring every 20 minutes.  Serve immediately.
 

Before roasting...

After roasting...so yummy!!!