Be Unstoppable!
Do you have foods that are just like your go-to? When you're busy or stressed or want something that's healthy, easy, and won't break the bank? This is mine!

Quinoa Mac N' Cheese!!

I'm sure I found the inspiration for this somewhere on pinterest, but I have literally been making this for so long now that I don't remember!  
I'm a huge fan of recipes that include all of my main food groups all wrapped up in one, and this one does that in spades! 

You've got your veggies - a mixture of yellow squash, zucchini, and red pepper.
You've got your protein - roasted chicken, chunked and shredded.  
You've got your fats/oils - shredded cheddar cheese.
And you've got your grain - Quinoa! The freaking superman of grains!

Quinoa is probably one of the best grains you can incorporate into your diets! It's so nutrient rich!! Just to provide you with a snap shot...
Here is the nutrient breakdown for 1 C of cooked quinoa...
  • 8 grams of protein
  • 5 grams of fiber
  • 58% of the RDA for Manganese (on of your essential nutrients)
  • 30% of the RDA for Magnesium (essential nutrient)
  • 28% of the RDA for Phosphorus (essential nutrient)
  • 19% of the RDA for Folate (you get the idea...E.N.)
  • 18% of the RDA for Copper
  • 15 for Iron
  • 13% for Zinc
  • 9% for Potassium
  • Over 10% for Vitamins B1, B2, and B6
  • Small amounts of Calcium, B3 (Niacin), and Vitamin E
Also, Quinoa contains molecules that have been shown to have anti-inflammatory, anti-viral, anti-cancer, and anti-depressant effects.
Quinoa is super high in fiber, way more than other grains.
It's gluten-free.

It's high in protein, and BONUS, contains all of the essential amino acids (the building blocks of proteins) that we need to survive!

And that's just some of the awesome benefits! Check out more on Authority Nutrition!
So, now that I've blabbed about all the awesome reasons you should love quinoa, let's get to the recipe, shall we?
Grocery List:
  • Quinoa - $5 (approximately - I bought a bit in bulk bag a while ago)
  • 2 medium zucchini - $3.20
  • 1 yellow squash - $1.59
  • 1 red pepper - $1.29
  • 3 cups of roasted chicken - I just bought one of those pre-roasted chickens and shredded the chicken off of the bone $8.99
Things I already had:
  • PAM!
Total = $20.07 total for recipe...And you'll have leftover chicken and quinoa for other dishes!

Directions...
Basically, this is probably the easiest thing I've yet to post about! So, let's get started.
  • Grease a pan with PAM, and cut up your zucchini, yellow squash, and red peppers.
  • Sautee the vegetables in the pan over medium to medium-high heat until soft...about 5-8 minutes.
  • Meanwhile, cook your quinoa per package instructions. I made enough for 2 cups of cooked quinoa.
  • Combine veggies and quinoa together in a bowl, and then add your cooked, shredded, chicken.  
  • When you're ready to eat, portion about 1/4 or so of the mixture into a bowl.
  • Top with shredded cheese and mix in. If fresh, let the cheese get all melty and blended into the veggies and quinoa. If not, zap it in the microwave for a minute or so!
  • Then, ENJOY!
This recipe is seriously a fave of mine! I hope you enjoy it! 
I have referenced before how important it is to have daily routine, which I discuss more in this blog post. But I don't think I've talked about this as much in reference to food!

So today, I want to talk about the importance of establishing a routine with your food. Not only is scheduling time to meal prep super important, which I've discussed in previous blog posts (which you can find here), but it's also important to establish some consistency in patterns in not only when you eat, but what you eat.

I've started to call this my Daily Eats...
If you talk to a bunch of people who are fit, gym rats, or bodybuilders...you'll probably find that these people eat very similar things for the most part from day-to-day! In fact, most other people tend to do the same...without even meaning to! They don't even notice that they're doing it, but they're day to day is pretty repetitive...

So, this is an example of what I eat day to day! It's very simple!

I start off my morning with a cup of coffee, pre-workout!

Then, about an hour or so later, after my shower, I have my Shakeology for breakfast.

I usually get into work around 8 am. So, I'll have my first snack of the day around 9:30-10 am. That's usually fruit. I've tried having a veggie snack in the morning. I don't like. Vegetables to me just aren't a morning food!

Then, around 11:30-12, I have lunch! Lunch is always a salad for me! Usually it's Kale, but not all the time! I have grown to REALLY love my lunch time salads. Salads are my favorite way to get my vegetables in! And this lunch salad just fits into my day so well.

Then, in the afternoon, around 2-ish, I have my afternoon snack. I love veggies and hummus!! I tend to stick with celery or cucumbers. I prefer cucumbers actually! But, recently the cucumbers haven't been very fresh so I've switched back to celery!

Then - dinner! I usually have dinner around 5pm when I get home from work! This is by far my heartiest meal of the day! And varies the most in my day-to-day eating. My dinner recipes are the things that I feature in my MOTW  and budget MOTW posts! These tend to be things like quinoa mac n' cheese, crock pot chili, etc. I REALLY like my dinner to be a single dish that encompasses all of my food groups! Those are my favorite meals, because they simplify everything for me!

Occasionally, I'll have an evening snack if I'm still hungry! I really like greek yogurt for that because it seems like I'm eating ice cream!! :-) Yummy!

So, that's it for today! Just a simple post, but if I've found anything other than meal prepping to be really effective in my healthy lifestyle journey, it's the consistency I've developed in eating habits!

 Have a great week!!
30 Quick Easy Meals - Rachel's newest cookbook that we collaborated on in generating the idea!  The recipes? All Rachel!
How often do you find yourself trolling pinterest looking for recipes but all of them are so labor intensive OR they just take tons of time? All the time, right?

Admittedly, some of the recipes I've posted lately either take a long time between cooking and assembly, OR they're just labor intensive!

Well, to remedy that and to help you through all of those times when you really need a quick, delicious, healthy meal--I would like you introduce you to this cookbook--30 Quick Easy Meal By: Rachel Vdolek.

Rachel and I went to high school together! She was one of my good friends in high school and was part of a gang of people that I hung out with all the time. Well, as can only be expected, college and life pulled all us in that group of people apart.  Recently, I reconnected with Rachel on facebook. I knew that she had majored in Engineering in college and had worked in that field for an extended period of time. When I asked her about that I was pleasantly surprised to find that she had since moved away from the engineering field and was actually pursuing a completely different field! Food! She had been writing cookbooks, had an etsy shop of kitchen and DIY related projects, among other business endeavors to help her pursue her passion for food!
Smoked salmon, asparagus, and feta with a raspberry vinaigrette

So, I bought one of her early cookbooks--The Spring Kitchen. She's got cookbooks for all the different seasons to promote recipes featuring seasonal ingredients. This was one of her first cookbooks! And let me tell you...Engineering's loss is my stomachs gain! I mean, check out that salad above! Doesn't that look amazing!

 Her recipes are delicious! And simple! Which as a busy graduate student I could totally appreciated. As I was working through (and thoroughly enjoying) through this cookbook, I noticed that it called for a lot fancier ingredients, so one day we started talking about ways to simplify...via facebook message of course (since we leave across the country from each other)...and she said...
Hmmm...maybe I will get your help on writing a cookbook for graduate students.
Needless to say, I freaked out a little bit...and the idea developed from there...
Or just busy people on a budget. Minimal prep/cook time and minimal ingredients. Nothing too fancy. Simple, healthy eating! Oh man I'm so inspired right now! Can we please do this?
And pretty much this thing just exploded from there. I sent her some ideas of what I was thinking...and she just ran with it!

From there...she generated this beautiful cookbook-- 30 Quick Easy Meals.

What does it contain? Deliciousness like...

  • Broccolini Bow-tie Pasta
  • Chicken & Corn Chowder
  • Beef Tacos
Just to name a few...

Delicious! Chicken & Corn Chowder from 30 Quick Easy Meals!
I highly recommend you check out this cookbook! The recipes are simply, delicious, and the cookbook is available in both kindle edition and hard copy. If you're strapped on cash, but interested, the kindle edition is SUPER CHEAP! $3.99!

So, check this out! It's a great cookbook that caters to those of us with busy lifestyles, who need to keep things straightforward and simple!

And also, if you feel so inclined, check out Rachel's blog - Rachel's Kitchen - which can be found here: http://rachelvdolekkitchen.blogspot.com/! She's got tons of GREAT recipes with a focus on Pacific Northwest ingredients, all of which are Dairy and Egg Free!

Happy cooking!
MORE FOOD!!!!!!!! I know you're just really upset about hearing about more delicious recipe awesome-ness, right? **wink wink**

Have you ever stumbled across a recipe on pinterest and you just started salivating immediately?!?! Ya...that happened to me last weekend when I found this one--Chicken, Mushroom, and Spinach Enchiladas from the Girl Who Ate Everything.  If you just take one peak at these pictures, I dare you to tell me these don't look delicious! These just looked delicious and whether or not they were really cheese heavy (ya they kind of are...why do you think I didn't 21 day fix approve them?)...I still had to try these! Because you know what, sometimes you deserve a cheesy treat!

So, for today's meal of the week...Spinach, Mushroom, and Chicken Stuffed Enchiladas! I know some people have strong opinions about mushrooms. So, if you're not a mushroom person, or eating spinach makes you feel like Popeye, than feel free to substitute!  

For mushroom substitution...You'll need another meaty vegetable! Cauliflower or eggplant would probably be sufficient for that. I do not have much experience cooking with eggplant, so I personally would suggest cauliflower, since I anticipate it would hold its shape better than eggplant would and would therefore make a more appetizing consistency for your filling.

For spinach subsitution...I would suggest chard or kale! I personally looooooooove kale, so that would be by personal suggestion!

 First things first, what do you need at the grocery store?

 Grocery List:
  • Sweet Onions - $0.45
  • Mushrooms - $3.99
  • Kroger Low Sodium Chicken Broth - $1.55
  • Fresh Baby Spinach - $4.99
  • Philadelphia Cream Cheese - $0.41
  • Chicken breasts - $10.49 (used approximately half for this recipe and half for Veggie & Chicken Crockpot Chili recipe)
  • Limes - $0.39
  • 8 ounces Daisy Low Fat Sour Cream - $1.39
  • Cilantro - $0.89
  • Kroger Flour Tortillas -$1.99
  • Kroger Shredded Monterrey Jack Cheese - $0.69
Things I already had:
  • Butter
  • Garlic Powder
Total = $16.25 total for recipe

Directions...
Start by preheating that oven to 350 degrees and greasing your baking pan. I used a 9 x 13 glass Pyrex baking dish.

Then cook your chicken breast - about 1 1/2 chicken breasts if you haven't already. I kind of forgot this step (oops) so my filling was sitting around while I was cooking the chicken! After you're done, let it cool and then dice it. Once I realized I hadn't cooked my chicken yet, I personally let mine cook while I was preparing the rest of the filling.

For the filling...
  • 1 tablespoon of butter
  • Small Onion, minced
  • garlic powder
  • Mushrooms - 1lb approximatley, coarsely chopped
  • 10 ounces of coarsely chopped baby spinach
  • 1/4 C of low-sodium chicken broth
  • 4 ounces of cream cheese - low fat
  • cooked and diced chicken

Melt the butter down in a large skillet over medium to medium high heat, add minced onions, garlic powder, and mushrooms until soft. About 5 minutes or so should do it.  

Remove half of the mushroom mixture and set aside.

Add 1/4 cup of chicken broth and cook for a couple more minutes.

Add the coarsely chopped spinach and cook down until soft. Then add in 4 ounces of the cream cheese (this was half of my block of cream cheese) until melted, mixing into the mixture as it melts.  Season with salt to taste, and also mix in chopped and cooked chicken.  

For the sauce...
  • Juice of one lime
  • 3/4 cup low-sodium chicken broth
  • Garlic powder - I didn't measure but 1-1.5 tablespoons should be good
  • Low Fat (or Fat Free) Sour cream - 8 oz
  • Cilantro, chopped

Combine juice of one lime, 1 cup of chicken broth, and garlic powder (about 1 tablespoon or more if you really like garlic).  Then add the reserved mushroom mixture, 8 ounces of low fat sour cream, and chopped cilantro. Simmer until the sauce thickens. Add salt and pepper to taste.

Assembly...
  • Filling
  • Sauce
  • 8 flour tortillas
  • 1.5 cups of Monterrey Jack cheese (This was about 6 of the 8 ounces of Monterrey Jack in the bag of shredded cheese)
Divide filling between the 8 tortillas, fill and roll with seam side down...seriously make sure the seam is down! Pour the sauce over the top of the enchiladas, and then top with the shredded cheese.

Bake for about 10-15 minutes!

Enchiladas should be bubbling and golden brown!

Then, enjoy!

 Seriously, these enchiladas are AMAZING! I totally look forward to them at the end of a long day! To offset the heaviness of these, I'll usually pair them with a large salad. And purely to offset that they are a little on the high-fat side, I have not been having them back-to-back days for dinner! I usually alternate between these and my veggie-heavy chili or a large salad with some grilled chicken or hard boiled egg for dinner! But seriously you should check them out! SO DELICIOUS!!

 Happy Eating! 
I love love LOVE crock pot recipes during the winter & fall! I mean--I love these recipes all year round, really but they're especially perfect for warming you up on colder days. And they're even better for us busy busy people because they're just SO easy.  You just toss a bunch of stuff in a pot and leave! What's better than that?

I actually really get irritated by and try to avoid any crockpot recipe that asks you to sautee something before you put it into the pot. It kind of defeats the purpose, don't you think?

Well, anyways, of all the crockpot recipes I've posted, I think the majority of them have been chili recipes! What can I say? I love chili! I promise I'll mix it up with the crock pot recipes eventually, but I have just been craving some chili lately since it's been a while since I've made it.

 So today's recipe is a very simple, very delicious Veggie & Chicken Crockpot Chili!  A very hearty, healthy meal with very basic staple ingredients that are cheap and make preparation a breeze!



Something I LOVE about chili in terms of a hearty dinner is that it's so simple and so few ingredients to prepare. You just need some protein, beans, tomatoes, and veggies! You can pretty much tweak it whatever way you want! 

This way has become my favorite--chicken broth base with lots of tomatoes, veggies, and beans and some protein. I add tons of seasonings as you'll see! Especially lots of chili pepper...

First let's start with what you'll need!

 Grocery List:
  • Kroger Low Sodium Chicken Broth - $1.55
  • Kroger Canned Black Beans - $0.49
  • Kroger Canned Kidney Beans - $0.49
  • Kroger Canned Fire Roasted Tomatoes - $0.79
  • Hunts Tomato Paste - $0.89
  • Frozen Veggie Mix (Soup Mix--contained some potatoes, carrots, beans, peppers, onions, etc.) - $1
  • Chicken Breasts - $10.00 for a 2lb package
  • Shredded Mexican Cheddar Cheese - $2.99
Total = $18.20

Other items you will need (that I already had...):

  • Garlic Powder
  • Onion Powder
  • Chili Powder
  • Cumin
  • Black Papper
  • Salt
Cut up 2 large chicken breasts (about 1lb of chicken) into 1" pieces. I didn't use all of the chicken breasts in the package I bought. I used the rest in an another recipe.

Combine your cut up chicken breasts in the crockpot with 1.5 cups of chicken broth, the two cans of beans, roasted tomatoes, tomato paste, and the bag of frozen veggies (about 2 C of mixed veggies I would say). 

Then add all your seasonings! I don't really measure these. I pretty much judge by the flavors I like, and add things in "shakes."  But I'll do my best to estimate what I added here.
  • 2 teaspoons of garlic powder
  • 2 teaspoons of onion powder
  • 2-3 Tablespoons of chili powder**
  • 1/2-1 teaspoon of cumin**
  • Salt and pepper to taste
**I usually add more of both of these because I REALLY like the smoky, spicy flavors in my chili!

Then mix everything together.

Leave on low for 6-8 hours. I usually let them go closer to 8 hours because a) that works out better for timing with when I like to eat dinner, and b) all the flavors really melt together that way!

Top with a sprinkle of cheddar cheese and enjoy!

 This is a super simple MOTW, but it's hearty, healthy, and so delicious! And who doesn't like coming back from a day out running around doing errands to something as delicious smelling as this?

For my 21 day fix friends: I can't really give you specific measurements because it kind of depends upon what you put in your chili! But my chili came out to about 1 red, 1 yellow, 1.5-2 greens, and 1 blue per serving! I'm not sure how to count the chicken broth, but if you are concerned about that, you could substitute the chicken broth for water and olive oil. Then, the chicken broth would count as 1 orange!

Happy crock-potting!

I generated this list of tips and tricks for my December Challenge group, and it just seemed like too useful of a list to not share! So, here you go my friends! Try some of these out! And feel free to comment below if you've got any other good tips that have worked for you.

 Don’t skip meals. In an attempt to make room (and save calories) for that Holiday party later, you might skip lunch. But you’ll probably only end up eating more because you’re starving! Some tips? Have a small snack of vegetables before you head out to the party. Or, even better, try eating 4-6 SMALLER but more frequent meals during the day.

Survey party buffets before filling your plate. That way you can be more selective of what foods you have! Have some of your favorites and maybe skip over those snacks that you are less enthusiastic about!

Bring your own healthy dish to a Holiday get together. That way you can be SURE that there is at least something healthy for you to indulge in!
Avoid hovering by the appetizer table. My friend posted this on Facebook the other day and it has stuck with me. A person was observed lingering near an appetizer table two hours before the meal began, and in that two hours over 1200 calories worth of appetizers! Before the meal! So, choose to mingle away from the appetizer table and you’ll save on calories
Chew some gum. Chewing gum actually tricks your body into thinking you’re eating. So, chew some 15 minutes before hitting up the appetizers to cut down on appetizer intake!
Plan to exercise. This might seem obvious but if you don’t PLAN WHEN you’re going to exercise, you’re probably NOT going to exercise! FAIL TO PLAN AND YOU PLAN TO FAIL!
Bring snacks everywhere. Long hours of Christmas shopping means that you WILL inevitably get hungry! So, bring some snacks with you! Apples, carrots, celery, and nuts are all great, portable options!
Treat that meal as your reward. Organize an active activity, like a Holiday Run, OR a group Beachbody workout. Then you can all reward yourself with a delicious meal, WITHOUT the guilt!
Eat slower. One of the biggest reasons why we all overeat is because we’re eating too quickly for our brain to relay the “I’m full” signal, which usually takes about 15-20 minutes. So, eat slower and stop when you’re satisfied, not stuffed!
Hydrate. Have a water bottle with you all the time, and DRINK UP BUTTERCUP! Most of the time we mistake “thirsty” signals for “hungry” signals. So quench that thirst with water, and you’ll avoid overeating too!
Stock your  freezer. Either pre-made or recipes you’ve whipped up and frozen—stocking your freezer full of healthy meals is a GREAT way to ensure healthy eating during the busy holiday season!
Organize fun activities, instead of ones that revolve around eating! Try sledding, snowboarding, skiing, hiking, OR just walking and looking at Christmas lights! Get our and get active!
 BE REALISTIC! You’re probably not going to lose tons of weight over the holidays, but it definitely is realistic to maintain, and maybe even lose a couple if you’re dedicated! Focus on maintaining your healthy lifestyle!


If you're looking for an image of all of these to share, you're in luck! I generated one to share with my family and friends on facebook!

Happy Holidays everyone! I know it's a struggle, but let's try to stay HEALTHY this Holiday Season! 

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