Crockpot Beer-BBQ Shredded Chicken

Another super simple and delicious recipe for the crockpot!  And I cannot take credit for this idea - I found the recipe on Pinterest and just added my own coleslaw recipe to it.  (The link is below).  So thank you to Julia, otherwise known as the "Fat girl trapped in a skinny body," as she refers to her blog. 
 
I LOVE using my crockpot and I love finding quick and easy recipes for it.  This was a hit!  This made sooooooo much - definitely can feed a crowd.  It would be great for football season!  I even brought some over to my neighbors and they loved it!  Plus, this is much healthier than other BBQ, made with boneless, skinless chicken breasts.  I served it with roasted broccoli and homemade baked sweet potato fries.  I hope that your family enjoys it as much as we did!

Happy Cooking!
Sarah

Crockpot Beer-BBQ Shredded Chicken
recipe found at http://www.fatgirltrappedinaskinnybody.com/2012/05/bbq-beer-chicken-crockpot/
3 pounds boneless, skinless chicken breasts (about 6 large)
1 T onion powder
1 T paprika
2 cloves garlic, minced
1/2 tsp salt
1/2 tsp black pepper
1 cup beer (any kind you like: dark, light, amber, whatever - I used corona light cause that's what I had in the fridge)
4 cups (32 ounces) of barbecue sauce (any kind you like - I used Dinosaur BBQ Sauce)
hamburger buns
coleslaw (I make my own...recipe at the bottom)

Combine the salt, pepper, beer, BBQ sauce, onion powder, paprika, and garlic in your crockpot and mix well with a whisk.   Then add your chicken breasts, making sure they are covered in the liquid.

Cook on high for 5-6 hours until they look like the deliciousness below.  Can you believe how deep red and rich the sauce becomes?

Remove the chicken breasts and shred with a fork.  (I apologize for the picture...the steam was definitely messing up my photography). 

Add the chicken back to the sauce and allow it to cook an additional 15 minutes on low until the chicken absorbs some of the sauce.  (I found that mine almost had too much sauce, so if you prefer your BBQ to be on the drier side, then remove some of the sauce first.  You can always add more or drizzle it on top of your sandwiches).

Serve immediately with your favorite sides!  as a sandwich, its super yummy topped off with some crunchy coleslaw.  I also ate leftovers with the coleslaw alone - no bun needed!  Enjoy!!!

To make my coleslaw follow the recipe below:

1 pkg of coleslaw mix (pre-shredded kind with the carrots)
1/2 cup of reduced fat mayo
1 tsp of celery salt
1/2 tsp onion powder
1 T apple cider vinegar
salt & pepper to taste

In a large bowl, mix together the ingredients for the coleslaw dressing first.  Then add the cabbage and carrots and stir until well combined.  Refrigerate for at least 1 hour, but it can be made the day before. 

Wheat Berry Salad

I absolutely love this salad!  I eat it as a snack or for lunch with some extra veggies and sometimes a little protein (grilled chicken or tuna) on the side.  It's so versatile, extremely healthy, and very easy to make. 

I first had a version of this dish at a neighbors house for a child's birthday party (yes, in the Northeast it is perfectly normal for children to eat lentils, sushi, and wheat berry salad by the time they are 2).  I asked her for the recipe and haven't looked back.  I always make the base of the salad the same - the wheat berries, barley, and dressing.  But each time I make it, I change the herbs and veggies depending on what I have in the fridge or what looks good at the farmers market.  The wheat berries and barley take a while to cook, but the rest of the salad is put together very quickly.  Plus, my version is vegan friendly! 

I hope that you guys enjoy it as much as my friends, family, and I do!

Happy Cooking!
Sarah

Wheat Berry Salad
1 cup wheat berries
1 cup pearl barley
2-3 cloves of garlic, minced (you choose, depending on size of cloves and your preference)
5 scallions, chopped (the white and half way up the green)
1/4 cup balsamic vinegar
1/4 cup olive oil
about 3 cups of raw chopped or shredded vegetables
1/4-1/3 cup of chopped fresh herbs
2 tsp salt
1/2 tsp black pepper
***(these are the two veggie/herb combos I have made:  asparagus, carrots, and basil;  fennel, red pepper, peas, dill)

Bring a large pot of salted water with the wheat berries to a boil, turn down the heat and simmer for 30 minutes.  Add the barley and simmer for 40 minutes more.  In the meantime, chop your veggies and herbs and make the dressing.

Below you can see my veggies this time: red pepper, fresh peas, and fennel bulb. 

Then combine the balsamic, olive oil, 1/2 tsp salt, scallions, and garlic in a large bowl.  Set aside.

Once the barley and wheat berries are done (the barley will be tender, but the wheat berries maintain a bite to them), drain them thoroughly and immediately add to the dressing.

Toss the hot grains with the dressing and allow it to sit until room temperature.

Add your veggies and herbs and mix well.

Store in the fridge for up to 5 days.  Serve cold or at room temperature.   I wish I had some to eat right now...so good! Enjoy!!!

Week 36 - back to school

It's feeling more and more like fall!  I've had my first pumpkin latte and pumpkin bread of the season.  On top of that, we are starting to plan for Halloween and my toddler starts his second year of preschool this week.  We are all very excited!  My husband will continue to be quite busy at work -  many student organizations hold their first events of the semester this week which means he'll be working late many evenings.  To adjust for that at meal time, I'm keeping the cooking pretty simple this week- things that can be made quickly or ahead of time.

I hope you all have a fantastic week!

Happy Cooking!
Sarah

Week 36 - September 8, 2013

Sunday - football party at friend's house (means I'm off the hook)

Monday -  spinach and tomato frittata, fruit salad

Tuesday - date night

Wednesday - BLT's, corn, and salad (gotta get at least one good BLT dinner in while the tomatoes are still AMAZING)

Thursday -  grilled london broil, mashed cauliflower, brussel sprouts

Friday - girls night out

Saturday - pizza night (usually on Fridays so we'll make an adjustment this week)

30 minute at-home workout of the week

If you've been following the Healthy Home Revolution since the beginning, you know that I workout at home either with my children or while they are sleeping (napping, or having quiet time).  You would also know that I am constantly doing different workouts to challenge my body and work my muscles differently.  This morning I tried a combination of a few workouts I found on Pinterest.  Check it out! 

As always, consult a doctor before beginning a new workout.  Warm up for 3-5 minutes with low-impact cardio moves, drink plenty of water, and rest when needed.  Also conclude each workout with a 2-5 minute cool down and stretch, stretch, stretch! 

Happy fitness!
Sarah

Sarah's At-Home 30 minute Workout of the Week

Warm-up with 3-5 minutes of low-impact cardio such as marching, grapevines, jogging in place, and/or modified jumping jacks.

First 10 minutes- do the following moves twice through:
             20 jumping jacks, 15 crunches, 10 push-ups, 15 calf raises, 25 russian twists, 15 squats, 20 high knees, 15 reverse crunch, 30 second straight arm plank, 30 second side plank (right side on the first time through, left side on the second)

Second 10 minutes - a strength workout using 5-`0 pound weights, depending on the move and your strength.  http://noskinnybitcheshere.tumblr.com/post/4497062310

Third 10 minutes:  any cardio of your choice.  I used our stationary bicycle, but other options are to go outside and run, walk or bicycle; or indoors use any cardio equipment you may need, or another 10 min cardio workout (there is an app that generates workouts called sworkit and it's free). 

Now cool down and stretch!  If you need some ideas for how to stretch, then check this out:
http://www.brianmac.co.uk/stretch.htm

Recipe Makeover: Aunt Bernice's Baked Garlic Chicken with onions and peppers

My mother-in-law came to stay with us for a week in the middle of August (yes, it's sad that its taken me so long to post this) and I always enjoy cooking for her.  This time, I wanted to make her a healthier version of a family favorite - Aunt Bernice's Baked Chicken.  It's typically made with bone-in, skin-on chicken thighs and drumsticks.  She slow cooks it for hours and it is very tasty, but VERY, VERY greasy. 

This recipe makeover was spot on, same flavors with leaner meat, less fat, and less calories.  The whole family loved it!  My revamping makes this a quick and easy weeknight meal that is guaranteed to satisfy everyone.  I served mine with a rice pilaf and roasted broccoli.  And don't forget to eat those onions and peppers with your chicken - they are my favorite part!!!

Happy Cooking!
Sarah

Healthier Baked Garlic Chicken with Onions and Peppers
3 lbs of boneless, skinless, chicken thighs (a big pack that was on sale at my grocery store)
salt and pepper to taste
2 medium onions, cut in half and sliced
2 green peppers, sliced
5 cloves of garlic, minced
2 T olive oil plus cooking spray

Spray a 13x9 inch pan with non-stick cooking spray.  Layer the peppers and onions evenly on the bottom of the pan.  Sprinkle with salt and pepper and toss.

Season both sides of the chicken thighs with salt and pepper.  (If you have time, trim off the access fat).  Top the onions and peppers with the chicken thighs and then sprinkle the garlic on top. 

Drizzle with olive oil and bake at 350 degrees for 30-40 min, stirring occasionally, or the chicken is cooked through. (Chicken needs to be 165 degrees in the thickest part to be cooked through...test your meat).  Scoop onto a plate and dig in!  Doesn't get any easier and I promise it is delicious!!!

Week 35 - exhaustion

I'm exhausted.  Having two children is very tiring, but being a stay-at-home mom of 2 kids under 4 years old while your husband is working 12-15 hour days all week is REALLY TOUGH!  I have soooooo much respect for single parents.

I'm not going to spend this post complaining about the details of my week, I just wanted to explain why the new recipes are minimal.  Since it was just the kids and I for dinner (and I didn't want a lot of leftovers or to waste food), we ended up doing really simple dinners and some of my kids favorites:  grilled chicken with veggies and corn on the cob, spaghetti and meatballs, and homemade pizza.  I never bothered trying out the new recipes that I had planned in my Week34 post...if I had gone to the trouble of cooking those new meals and the kids complained, I would've been very frustrated.  As I mentioned, the long week made for tough evenings.

Truthfully, I feel like I could sleep for days.  And hopefully I will catch up on some sleep someday soon.  But in the meantime, I've planned my meals for this week knowing that my husband will be working long days again.  Nothing too fancy and a few dinner events that will keep me from cooking at all.

Happy Cooking!
Sarah

Week 35 - September 2, 2013
Sunday:  labor day cookout with our neighbors

Monday:  eggplant bake, mushroom ravioli, and caesar salad

Tuesday:  taco night, sauteed greens

Wednesday: BBQ shredded chicken sandwiches with coleslaw, roasted cauliflower

Thursday: book club dinner

Friday: pizza night

Saturday:  leftovers  

Fitness: Circuit Training

Since I'm getting back into teaching group exercise again, I'm always looking to not only find new ideas for class, but to continually challenge myself physically.  Here are a few of the workouts I've been doing these last couple of weeks...all from different websites.  I do something different everyday to keep my body guessing.  Hope you enjoy them and, as always, consult with your physician befor beginning a new exercise routine.  Have fun!

Happy Fitness!
Sarah

For a Total-body Circuit try
http://www.fitsugar.com/Printable-Total-Body--Equipment-Workout-2058846
or this one (both from the same site)
http://www.fitsugar.com/Body-Weight-Workout-Women-Poster-26477847

Although Tabata would be considered a HIIT workout, it is definitely in a circuit style when you are doing more than one exercise per Tabata round.  Check these out for an all over, totally challenging workout:
http://www.fitfabcities.com/2013/01/31/printable-workout-take-it-anywhere-tabata-workout-and-favorite-fitness-app/
or
http://www.fitfabcities.com/2012/11/07/printable-workout-super-sweat-tabata-supersets-cardio-and-strength-workout/

Now get off the couch and start moving!!!

Abs like a freshman

Yup, that's what I did today - I taught a fitness class to a group of incoming freshmen that were all part of a special interest pre-orientation group on health and fitness.  I was all geared up to teach an hour long high intensity cardio interval class when they (my boss and the orientation leaders) informed me that nobody signed up to take the course - they were all afraid, or too tired from the last few days.  Oh please!  I remember when I was in college and thought I knew what "being tired" meant...but you grow and your learn. 

So back to my story...I was asked to teach the Ab class instead.  Okay - I'll do it!  I was so disappointment to hear that I wouldn't get the chance to teach that i was willing to do anything...even teach something I've never done before.  I've never taught a class exclusively on ab exercises.  And not only that, I hate teaching off-the-cuff.  My personality type really struggles with it.  I'm a planner with every thread of my being.  I create lesson plans and follow them for every class, so now I had to step out of my comfort zone and deliver.  And boy did I deliver!  I'm so happy to report that even with some cramped space, minimal equipment, and no plans to seen or anytime to even think about what I would do, I was able to pull off a 45-50 minute class exclusively on ab work!  Not only did it feel great to get back into the saddle and share my passion for fitness, but it was a great feeling to know that I could do it on a whim and be sucessful.  Plus, after having two kids, I'm in as good of or better shape than these 18 year olds! (both the women and men...there was about an even split).  Now that's an awesome feeling.

So I share all of this with you because I'm inspired now to post some ab exercises for you.  The links below, along with the list of exercises I have included, make up the class I taught today.  I did between 2-3 sets of each exercise.  Proper form is very important.  It's also important to warm up, cool down, and stretch.  Plus, always consult with your doctor before beginning any new exercise program.  One more tip - faster is not better.  Take your time, breathe, and drink water.  I hope you enjoy!

Happy Fitness!
Sarah

Abs like a freshman

warm up:
3 sets of 8 each - jumping jacks, high knees, jump rope

standing ab work:
 - do 3 sets of 8 of each of these exercises http://beta.active.com/articles/sculpt-sexy-abs-in-15-minutes
and same with the 3 standing exercises in this link: http://www.sparkpeople.com/blog/blog.asp?post=the_lose_your_love_handles_workout

floor work:
complete 3 sets of 8 each
 - crunches
 - reverse crunch with a leg lift
 - leg dip (single or double)
 - single leg lift side crunch (do on each side)
 - double leg lift side crunch  (do on each side)
 - v-sit ups
 - double crunch
 - bicycle crunches
 - supermans
 - planks (hold for 30 sec, rest for 10, do it again)
 - side planks (hold for 30 sec each side)

cool down and stretch all major muscle groups please!!!

Week 34 - a new normal

My husband works at Tufts University and we live very close to campus.  As we get ready for another school year to start up again, I am preparing for our "new normal".  Each semester seems to get busier and busier for my husband.  He often works evenings (events with students) and he/I sometimes don't even know till the last minute.  It's always a HUGE adjustment for everyone going from summer time to the fall semester, especially with daddy's schedule.  So here is my plan for the week, knowing that it may change as freshman orientation and pre-orientation events begin. 

Good luck to all students and parents out there starting up another school year! 
And as always, happy cooking!
Sarah

Week 34 - August 25, 2013

Sunday - grilled chicken breasts with lentil salad and broccoli

Monday - black bean, sweet potato, and quinoa burgers with mixed greens and summer veggies
http://deliciouslydomesticdining.blogspot.com/2013/03/chipotle-black-bean-burger-with-quinoa.html

Tuesday - crockpot shredded beef enchiladas
http://www.food-pusher.com/2010/08/chile-colorado-burritos.html

Wednesday - leftovers (hubby working really late)

Thursday -buffalo chicken quinoa with broccoli and a mixed green salad
http://www.halfbakedharvest.com/buffalo-chicken-quinoa-salad/

Friday - freshmen event on campus (taking the family)

Saturday - Greek Shrimp Couscous
http://www.foodnetwork.com/recipes/food-network-kitchens/greek-shrimp-and-couscous-recipe/index.html

Week 33 - on the move again

I've been out of town again and made no plans for meals over the past week.  We just got back today, and I swear, every time I have the best intentions of posted lots of ideas before I leave town and EVERY TIME it never happens.  Oh well!  I had a great time visiting with my family in upstate New York while enjoying locally grown produce, including freshly picked corn.  There is nothing like freshly picked sweet corn!  Delicious!  Pair that with a BLT made with homegrown tomatoes and you have summer on a plate.  And that's pretty much how I ate over the last few days.  Looking for other meal inspiration?  Check out the links below.  And stay tuned for some new recipes and next week's meal plan.

Happy Cooking!
Sarah

15 summer crockpot meal ideas (not certain these are all healthy):
http://www.poofycheeks.com/2012/06/15-summer-slow-cooker-recipes.html

And for all that summer zucchini:  Wheatberry Salad with Zucchini and Fresh Mozzerella:
http://shine.yahoo.com/shine-food/mark-bittman--wheat-berry-salad-with-zucchini-and-mozzarella-160134599.html

20 salads hearty enough for dinner:
http://www.babble.com/best-recipes/20-salads-hearty-enough-for-tonights-dinner/?pid=2488

And for a healthy meal that can be done almost entirely on the grill: warm pasta with grilled turkey sausage and grilled vegetables:
http://www.fitnessmagazine.com/recipes/healthy-eating/healthy-summer-barbecue/grilling-recipes/?page=5