recipes

Snack time help

10. September 10 - Thursday.jpg

Do you ever fall into a rut with your eating? End up eating the same thing day after day after day after day… this doesn't actually bother me 😂, but for some, it's torture! There’s nothing wrong with eating the same snack if you're like me, but if you’re craving something different, here are some ideas for you to prep on the weekend for a busy week ahead.

✨ Apple nachos -->
Apples, almonds, cashews, cranberries, and shredded coconut - takes the classic "apple + PB" combo to the next level with tart cranberries contrasting sweet apple slices and the shredded coconut is a game changer! Just measure out your portions in a ziploc bag! I also do apple slices, pumpkin seeds, drizzle PB and use 1 TBSP dark chocolate chips b/c I'm allergic to coconut ;)

✨ Cucumber, jicama, pineapple, watermelon, mango, lime juice, and chili powder —>
Whoa. This is snack time, elevated. To make 5 days worth, combine:
2 C chopped cucumber,
1 C chopped jicama,
1 C chopped pineapple,
1 C chopped watermelon,
1 C chopped mango,
juice from 2 limes, and
chili powder to taste.
You can eat that alone, or serve it with 2 Tbsp. unsweetened shredded coconut and ¾ cup cottage cheese.

✨ Edamame, cherry tomatoes, and parmesan cheese —>
This snack combination is seriously delicious! Just measure out and pack the ingredients in a plastic bag or container and keep it in the fridge until you’re ready to eat!

I want to hear from you:
Do you get creative with your meal plan? My challenge to you is to find a recipe you wouldn’t normally make and add it to your meal plan for next week! Share the recipe below!

I love Egg Muffins

3. September 3 - Thursday.jpg

Whether you’re constantly running out the door with all the things going or juggling a million things at home… having things prepared to grab and go is essential! That’s why I love Egg Muffins - these portion-controlled, savory little cups are 1/2 muffin, 1/2 frittata, and completely delicious! Plus, you can modify them and make so many varieties; you’ll never get bored and sure to please the whole family!

So, let’s start with the basics —>

Ingredients

  • Nonstick cooking spray

  • Sea salt + ground black pepper, to taste

  • 12 large eggs

Instructions

  1. Preheat the oven to 375°F.

  2. Lightly coat a 12-cup muffin tin with spray and set aside.

  3. Place eggs in a large bowl with salt and pepper, to taste, and whisk to blend. 

  4. Evenly pour egg mixture into muffin tin.

  5. Bake for 15-18 minutes, or until a toothpick inserted into the center of the cups comes out clean.

Now, once you’ve mastered this, you can get creative! Find some super fun combos here!

Chicken Noodle Soup

6. September 6 - Sunday.jpg

October hits and I am totally into fall vibes - anyone else?! For me, soup is one of the best meals for when the weather cools down and the leaves start to turn yellow, red and orange.

Whether you’re dealing with some back-to-school sickness (which we know is a whole other ball game this year!) or just craving some comfort food… chicken noodle soup hits the spot! And it always makes me feel like a kid and think of childhood memories - anyone else?

One of the best things about this recipe is that it doesn’t take all day. 15 minutes to prep and it’s ready in under an hour… I’m here for that! If you want to simplify things even more, use a rotisserie chicken or leftover chicken breast. Make sure to pick a good quality chicken broth - or use homemade; it makes such a difference in the flavor. Here’s a recipe for homemade broth; it’s not as hard as it sounds. Let me know how you like it!

Ingredients

  • 3 oz. dry whole wheat bow-tie, penne, or rotini pasta

  • 1 tbsp olive oil

  • 1 medium onion, chopped

  • 2 medium carrots, sliced

  • 2 medium celery stalks, sliced

  • 6 cups low-sodium organic chicken broth

  • 1½ lbs cooked, shredded chicken breast (~ 4½ cups)

  • ¾ tsp sea salt

  • ¼ tsp ground white pepper  

Instructions

  1. Cook pasta according to package directions. Drain and set aside. 

  2. Heat oil in a large saucepan over medium-high heat.

  3. Add onion, carrots, and celery. Cook, stirring frequently, for 4-5 minutes or until onion is translucent.

  4. Add broth and bring to a boil. Reduce heat to medium and gently boil for 5 minutes.

  5. Add chicken, salt, and pepper and gently boil for 10 minutes.

  6. Evenly divide pasta between 6 serving bowls. Top evenly with soup and serve immediately.

Tip: If you are making soup for meal prep, store the pasta and broth separately. Combine when you are ready to eat.

Yields 6 servings
Ultimate Portion Fix Containers: ½ Green, 1 Red, 1 Yellow
2B Mindset Plate It: Add extra veggies or a side salad for a great lunch!

Delicious & Nutrition Fall Recipes

What is your go to recipe for autumn? I love that crockpot meals and stews make a comeback - they just seem so cozy! But I love anything with apples or pumpkins - how can you not?! They’re the epitome of Fall  and remind me of pumpkin patches and apple picking! Do you have any favorite fall traditions? It seems like there are so many!

If you are looking for a new recipe to feel cozy or to use up all of those apples you pick, check out my Delicious & Nutrition Fall Recipe PDF.

From drinks to appetizer, meals to desserts - we have a fall recipe for everything! What do you want to try first?

Help chose my business logo; vote below!!

So, I did a thing!! I got Certified as a Personal Trainer with NASM (National Academy of Sports Medicine) and am starting my own business focusing on nutrition (also got certified with NASM as a Nutrition Coach) and fitness. Not just fitness though, doing functional assessments (via Zoom thanks to Covid) so we can create your training program around muscles that are short and overactive; thus need to be stretched, and muscles that are long and underactive; therefore, need to be strengthened. No one program suits everyone! I’m loving this because my first four clients are already seeing weight loss and strength gains which his a double W I N !!!

My business name is following my Instagram Handle (@eatsweatpray) so Eat. Sweat. Pray Fitness. These are transparent so they can be placed on trucker hats, muscle t’s and documents / letterhead. I’d love your opinion. The ones in teal would remain that way, the ones in all black could be changed to teal writing or design so just go with design you like best. Maybe top 2?

Thanks for voting! I’ll choose a random comment to send a Herb Stripper to as a thank you! See what it is here! The kids use ours every week!