When it's too Cold to Grill

We just relocated to Portland, Oregon, for our next adventure! Michael was accepted to the Physician Assistant program at Pacific University and Oregon is quite a change from Arizona. Grilling outside when its cold and raining did not seem very appealing for these Arizona natives.

Pan Seared Chicken Breast

1. Boneless Skinless Chicken Breast
2. Wild Rice (Box Version to save time)
3. Frozen Peas or Fresh Vegetable
4. Oregano, Cumin, Rosemary, Garlic Powder
5. Olive Oil, 1TBSP Butter, Salt, Pepper

Chicken:

1. Marinate Chicken in 2TBSP Olive Oil, Oregano, Cumin, Rosemary, and Garlic Powder. 5-10 minutes.
2.  Heat pan to Medium-High and add 1TBSP Olive Oil and 1TBSP Butter, until the butter begins to foam (before it turns brown) and add chicken breasts.
3. Sear chicken breasts until skin has a golden-brown crust and then flip to the other side to do the same. You can maintain a medium-high heat. 
4. Ensure that the chicken cooks all the way through. Then place in 200 degree over to keep warm and let rest. 

Wild Rice:

1. Heat rice grains and 1TBSP Olive Oil in a sauté pan on high. Allow grains to brown for a few minutes, then add water and bring to a boil. 
2. Once boiling, cover pan and turn heat to low. Keep covered until rice is cooked through (usually 25-30 minutes)

Roasted Vegetables:

1. I have peas cooked here, but typically I would roast vegetables (Broccoli, asparagus, squash).
2. Toss the Vegetables in olive oil, salt, and pepper, then put in an oven at 400 degrees for 15 minutes. 

Stuffed Poblano Chili

 Sweet Potato Hash Stuffed in Poblano Chilies Over Egg Whites

1. Poblano Chili
2. Eggs
3. 1 Chopped Sweet Potato
4. 1/2 Cup Chopped Red Bell Pepper
5. 1/2 Diced Fresh Jalapeño
6. 1/2 Cup Chopped White Onion
7. Olive Oil, Salt, Pepper, Salsa

1. Peel and chop sweet potato into small cubes. Steam sweet potato with 1/4 cup water, covered, on high until potato is tender. Once tender, remove water, place pan back on burner on medium-high heat.
2. Add chopped red bell pepper, chopped white onion, and diced jalapeño (my husband is a bit of a wimp when it comes to heat, so I can only put in about 1/2 the jalapeño seeds) with 2 TBSP olive oil, salt and pepper to taste. Saute until potato turns golden brown. 

3. Our new home has a gas-fire store! Turn on a flame to medium-high and place the poblano chilies directly over the flame. Rotate the chili to ensure the whole chili is tender and blackened. 

4. I have always preferred egg whites to eggs that include yokes. Separate 3 egg whites into a bowl from the yokes, place into a greased/oiled pan on medium-high. Think about it like cooking a pancake--wait until the egg is almost fully-cooked through, before flipping the egg over. 

You may choose to scramble eggs into the hash and stuff it into the chili instead. 

5. Cut off the top of the Chili and remove seeds. Stuff hash into poblano chili and place over egg whites. I like to add verde salsa!

Don't Forget Breakfast

Egg Whites, Sweet Potatoes &Strawberries

2-3 Eggs
1 White Sweet Potato
1/2 Cup of Strawberries
Oil, Salt, Pepper

I have never liked yokes in my eggs and luckily egg whites contain less cholesterol than yokes!

1. Separate the egg whites from the yokes and cook on medium high in a pan with a little oil. Cooks similar to a pancake, when the egg begins to solidify, flip it to the other side. If you prefer, stir egg whites continuously and scramble the egg whites. Add salt and pepper to taste (try to avoid excessive use of salt).
2. To save time cooking the sweet potatoes, chop into small cubes, add 1/3 cup of water, and cover on medium high. Steam until tender, remove the water, add 2TBSPs of Olive Oil, salt and pepper to taste. Allow the potatoes to brown and then remove from heat. These reheat well so you can serve them the next morning as well!

Let's Make it Vegetarian!

My husband came home the other day and said he wanted to start eating more meals without meat. I would like to acknowledge that I was a 7-year vegetarian before we got married; so the increase in consumption of meat is all his doing. Nonetheless, expect more vegetarian/vegan dishes!

Quinoa Pasta with Asparagus, Artichoke Hearts, Broccoli, and Cilantro

-Gluten Free Organic Ancient Harvest Quinoa Pasta
-1 Head of Organic Broccoli
-1 Bundle of Asparagus
-Head of Cilantro
-Jar of Artichoke Hearts
Salt, Pepper, & Olive Oil

We typically make this dish with wild caught shrimp, but this one is gluten free and vegan!

1. Chop veggies into small, similar sizes. Add broccoli and asparagus into a large pan with 2TBSP olive oil on medium high.
2. Cook quinoa pasta in boiling water with 1TBSP olive oil (so that it doesn't stick together) for 8-9 minutes.
3. Add the pasta into the large pan with the veggies. Add additional 1-2TBSP olive oil. Mix with oil for 1-2minutes.
4. Add artichoke hearts (I like them chopped small and my husband likes them whole--you decide) and 1/2 cup of cilantro leaves. Mix for another minute, adding salt and pepper to taste.

Kids eat clean! The alternative to Mac'n'cheese

I had the pleasure of babysitting two of my favorite people on the planet for a few days this week. Aside from a constant request from the 2-year-old for "mac'n'cheese" they are both pretty good eaters! Here is a simple alternative that never fails

1 Package Whole Wheat Pasta (Quinoa Pasta for Gluten-Free)
1 Package Cherry Tomatoes
2 Cups Fresh Cut or Frozen Organic Green Beans
2TBSP Olive Oil



1. Cook the pasta, takes 8-10 minutes
2. Boil Green Beans
3. Toss Green Beans & Pasta in Olive Oil or Butter (if they don't like olive oil)

Takes the same amount of time as Mac'n'cheese, minus the preservatives and gross powdered cheese! Kid tested and approved +Tina Beattie

Quick Grilled Chicken Salad

Ingredients:

1 Boneless Skinless Chicken Breast
1 Head Romaine Lettuce
1 Cucumber
1 Red Bell Pepper
1 Full Stalk of Celery
Cilantro
Avocado
Dressing of your Choice





Here is a quick go-to meal when your days runs late. We cut our chicken breasts in half because they cook faster, more even, and much quicker! 1 Chicken breast from Sprouts feeds me, my husband, and makes enough for his lunch the next day. Chopping up veggies won't take you more than 10 minutes, so forfeit the 10 minutes drive to the nearest fast food restaurant and chop away.

Set aside some extra salad for tomorrow's lunch and store in a separate container than the extra chicken to keep the lettuce fresh (Be sure not to dress the salad that you are saving!!)

We typically use a balsamic or red wine vinaigrette. 2TBSP Olive oil, salt, pepper, and a little lemon juice is a great way to save calories.

Quinoa Black Bean Corn Spinach Enchiladas...That's a mouth full.

By special request from my Mamasita!

1 Cup Raw Quinoa

1 Can Corn (No Salt added)

1 Can Black Beans (No Salt Added)

1 ½ Cups Veggie Broth (Low-Sodium/Fat-free)

1 Can Enchilada Sauce

½ Cup Shredded Cheese

15 Corn Tortillas (or flour if you prefer)

2-3 Cups Baby Spinach Leaves

Cabbage

Cilantro

Avocado

Pico Salsa (optional)

Onion Powder (optional)

Cayenne Pepper

Black Pepper

1.     Cook 1 cup of quinoa in vegetable broth

2.      Steam baby spinach (5 minutes) and chop after steamed

3.     Combine 1 can black beans, 1 can corn, cooked quinoa, and spinach in a bowl

4.     Add 1tsp onion powder, 1TBSP cayenne pepper, 1tsp black pepper, and 1/4-1/2 cup enchilada sauce

5.     Line the bottom of a baking pan with a very thin layer of enchilada sauce

6.     Add mixture to corn tortillas; roll and place them in the pan

7.      I add a very thin layer of enchilada sauce to the top and 1/4-1/2 cup shredded cheese.

8.     Bake at 350 for 15-20 minutes.

I top with shredded cabbage, cilantro, pico, and avocado.

I hope you like it!

Snacking in a Whole New Way

Artichokes are a great, simple, healthy, and inexpensive way to snack!

Place in water with sliced lemon (or lime) and 1 full clove of garlic. Bring water to a boil and then turn to low and cover for 30-45 minutes.

We like to eat with melted non-dairy butter (2TBSP), but you can get creative with your dipping sauce--just try to keep it low-calorie!

Gives you the snacking satisfaction without grabbing a bag of potato chips and my husband LOVES them!

Eating Clean on a Budget

Steel Cut Oats are a great healthy breakfast that you can make cheap! That bag of Oats cost me $1.99 in the bulk section at Sprouts.

Gluten Free, Vegan, Steel Cut Oats

1/3 Cup Oats
2/3 Cup Soy/Almond Milk
Bring to a boil on stove top, then lower heat to low and let simmer until creamy.

We add 1/2tsp of brown sugar, and then our favorite nuts and fruit. By favorite, I mean whichever ones are in season and on sale!

Simple Sweet Potato Soup

Being sick is every excuse to sit on the couch under a blanket, eating fast food, and watching a Big Bang Theory marathon. However, here is your chance to test your will power!

Drink TONS of fluid, try to get outside and exercise even for 10 minutes, and eat clean! You will need the energy from healthy food to overcome your illness.

Simple Sweet Potato Soup
(Gluten Free and Vegan)

1 Sweet Potato
1/2 Cup Soy or Almond Milk
1/2 Cup Vegetable Broth
Pepper, Salt, Red Pepper Flakes

Bake (or Microwave) 1 sweet potato. Mash the baked potato and add milk and vegetable broth. Warm mixed ingredients in a sauce pan to warm and add pepper, salt, and red pepper flakes to taste.

Only 160 calories for the entire thing! Makes enough for 2 (80 calories each)

Kale Chip Obsessed

I will be honest; I have avoided Kale Chips like the plague. My vegan sister tried to tell me they were "Amazing!" at least 30 times. One day, I had a bundle of Kale I needed to cook before we went out of town. I admit to you all; I am an idiot! These are unbelievable!

1. Preheat oven to 350
2. Cut Kale from stem
3. Toss in Olive Oil and Salt
4. Bake in oven for 15 minutes and ENJOY!

Sausage & Veggies to Mix it Up!

Skinnytaste.com

We have a tendency to get ourselves stuck in a rut of the same meals, so tonight I'm going to mix it up!

Gluten Free Sausage & Veggies

1 Organic (pre-cooked) Sausage
1 4 Organic Zucchini
1 Red Bell Pepper
1 Yellow Bell Pepper
1 Red Onion
Olive oil, Salt, Pepper
(Add some Rosemary for a nice change of flavor!)

Chop all of the above ingredients into the same sized cubes. Saute (medium-high heat) in a large pan, with Olive Oil, until sausage is browned. Use salt, pepper to taste. You can always throw in extra veggies like broccoli, yellow squash, or  cauliflower.

My husband usually wants sweet potatoes on the side. To cook these:

1. Peel 2 Sweet Potatoes and chop into small cubes.
2. Place in saute pan with 2 TBSP of water (they cook faster this way) and cover with a lid until potatoes are tender on Medium-high heat.
3. Removed excess water from pan and add 2TBSP of Olive oil. When potatoes begin to brown, add 1/4 cup chopped parsley and salt & pepper to taste.

You can always add the sweet potatoes into the sausage mix, to save you the time and energy of making two separate dishes.

Game Day Food

It's game day at the Smith house. Our Packers are playing strong so far. Hosting a football party is no reason to revert to potato chips and fried food. Fire up the grill with a delicious boneless skinless chicken breast and some roasted vegetables! 

My Coffee Only Has 2 Calories! How Many Does Yours Have?

While many people find the taste of black coffee to be harsh or bitter, their efforts to mask that flavor can increase the calorie count to well over what they may expect. An 8oz cup of black coffee has 2 calories; when you add just 1tbsp of sugar, you are adding 10 calories (but let's be honest...who added just one cube of sugar). Most of the creamers that we purchase in the store can add 30-100 calories to your 8oz cup. If you are making a run to your nearest coffee house chain, your double-pumped vanilla spice deliciousness can bring that cup to 250-450 calories!

I love a latte treat every now and then as much as anyone but I make sure to view it as just that; a treat! This not only keeps my health in check but also save me a ton of money. I have not bought creamer in 2 years and only buy a sweet coffee drink on a treat day.

If you are a chronic cream drinker, then switching to black coffee is no easy task. My recommendation is to switch from creamer to vanilla almond milk, then original unsweetened almond milk, and slowly reduce they amount you use. It will take some time, but eventually you will LOVE the taste of pure clean 2 calorie coffee.

Kale Can Taste Good!

Kale Chicken Salad

2 Grilled Chicken Breasts

3 Cups of Kale

1.5 Cups of Red Cabbage

4 Stalks of Celery 

1 Apple 

1 Cup Halved Grapes (Red or Green)

1/3 Cup Candied Walnuts (I candy my own by roasting in the over for 5 minutes at 325 degrees and then melting brown sugar in a sauce pan stirring in the walnuts)

Dressing:

Light option is 2 TBSP of lime juice, 2 TBSP Olive Oil, 1TSP Balsamic Vinegar

Gluten Free Recipes

More and more people are realizing they have a gluten intolerance or they have jumped on the “Gluten Free Bandwagon” for weight loss. Since both my husband and his brother have a gluten sensitivity, we make every meal gluten free. Here are two husband-approved examples:

Gluten Free Chicken Tacos

2 Chicken Breast

Corn Tortillas

Shredded Cabbage

Cilantro

Red Onion

1 Can Sweet Corn

Jalapeño

Lime

Season chicken breast with chili powder, cayene pepper, salt, peper, olive oil and grill.

To make sweet corn salsa, drain canned corn, add chopped red onion, cilantro, lime juice and jalapeño to taste. 

Shrimp Gluten Free Pasta

1 package Quinoa Pasta (I like it best than rice pasta because it keeps a better texture and uses a superfood!)

1 head Broccoli/Asparagus/Green Beans, whichever is in season or on sale

1 cup cilantro

1 cup Artichoke Hearts

1lb Raw Shrimp

Salt, Pepper, Lemon

Bake Shrimp at 450 for 5 minutes. Make sure they are cleaned properly and cover with 2TBSP olive oil, salt, pepper (add red pepper flakes for a little kick)

Sauté vegetable in large pan, Cook Pasta according to directions and add to a sauté pan with vegetable, artichoke, cilantro, salt, pepper and lemon juice to taste. Stir in shrimp after fully baked. 

Serves 4.

Healthier Breakfast Option

I made this for my husband 2 days in a row now because it was such a fan! Heat soy milk and oats in a sauce pan until boiling, then turn to low and cover for 5-10 minutes until a desired consistency. Add apples, cinnamon, and pecans. (Try with Almond Milk or Water instead of soy milk)

Resolve: To Keep this New Year’s Resolution

Forget about your resolutions for last year that may or may not have been forgotten by January 15th, 2013. This year, we are dedicated to being dedicated to something. 

We all lead busy lives! Whether your resolution is a number on a scale, a physical goal, or to try to stress less, 30 minutes of exercise a day will make an incredible difference in your quality of life. Even if you can’t space 30 minutes - try some a shorter workout (like the 7 minute workout - it’s even an app!) for a quick fix to keep your commitment.