Butternut Squash Mac & Cheese

Butternut Squash Mac & Cheese
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Put this on you’re meal rotation ASAP!!! This version of Mac & cheese has way more nutrients than the classic version but just as delicious!
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Ingredients:
🧡8oz @eatbanza Chickpea Macaroni Pasta
🧡400g Butternut Squash, diced
🧡200g Zuchinni, diced (or use broccoli, I ran out!🙃)
🧡100g Mushrooms, sliced (I used chanterelles we picked!)
🧡300mL Unsweetened Coconut Milk (1 1/4 Cup)
🧡168g ( 1.5 Cup) Reduced Fat Cheddar Cheese (or use full fat for even more flavor)
🧡2 Cloves Garlic, minced
🧡2 tsp. Paprika
🧡Salt & Pepper to Taste
🧡Hot sauce & minced green onion for toppings!
🖤1lb Ground beef, turkey or chicken (whichever you prefer to add protein- not Included in macros for this recipe)
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Directions:
🖤Boil water & cook pasta according to directions, strain & rinse under cold water & set aside.
🖤Sautee’ veggies over medium heat until al dente
🖤In a blender or food processor blend butternut squash, milk & seasonings until creamy.
🖤In a large pan combine all ingredients & let simmer 5-10 minutes
🖤Mix in protein of choice!
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My entire batch weighed 58oz, so 1oz serving = 4C 1F 2P.
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Are you a Mac & cheese lover?!

KIMCHI CHICKEN STIR FRY

Fermented foods have DO many benefits, including:
▪️Rich in probiotic bacteria
▪️Promote a healthy gut
▪️Promotes healthy digestion
▪️Promotes immunity
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Adding fermented foods like kimchi, sauerkraut, kefir & kombucha are a great way to add healthy diversity to your diet. We love this recipe because it’s super easy to make, an simple way to add in a fermented food that’s tasty & spices up your basic chicken dish!
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INGREDIENTS:
▪️1.5 lbs Chicken Breast
▪️1 Jar Kimchi
▪️200g Purple Cabbage,chopped
▪️200g Zuchinni, Chopped
▪️200g Carrots, Shredded
▪️100g Mushrooms
▪️2 Cloves Garlic, minced
▪️2T Ground Ginger (or fresh)
▪️1T Tumeric
▪️4TCoconut Aminos
▪️1T Sesame Oil
▪️Steamed rice or quinoa
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DIRECTIONS:
▪️Sautee diced chicken in sesame oil & garlic until cooked through.
▪️Add Kimchi, sautéed for about 1 minute.
▪️Add Veggies & remaining seasonings. Cool until tender & stir frequently to combine flavors.
▪️Weigh you entire batch. Total ounces will be the total number of servings in your batch & then weigh out how many servings you’d like!
▪️Serve over desired amount of rice, quinoa or eat alone!
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Do you incorporate fermented foods in your diet?

🥫Turkey chili coming ‘atcha!

🥫Turkey chili coming ‘atcha!

Great for these crisp falls days ahead.

Here’s what you need:

7 oz yellow onion, chopped
3 garlic cloves, minced
5 oz red bell pepper, chopped
1 pound extra lean ground turkey or chicken (99%)
2 tablespoons chili powder
2 teaspoons ground cumin
1 teaspoon dried oregano
1/4 teaspoon cayenne pepper
1/2 teaspoon salt, plus more to taste
1 (28-ounce) can crushed tomatoes
1 1/4 cups chicken broth
2 (15 oz) cans dark red kidney beans, rinsed and drained
1 (15 oz) can sweet corn, rinsed and drained

Sauté onion, peppers and garlic for about 5-7 min.

Add turkey and cook until no longer pink. Then add seasonings.

Next add tomatoes, corn, beans and broth. Let simmer on stove for about 30-40 minutes and then top with your favorite garnish!

I used low fat cottage cheese😋

Make sure to weigh out entire pot once cooked to determine macros per serving. (I’m a goob and forgot this part🤦🏼‍♀️!

Make sure to tap SAVE to have this recipe on hand for the next cool fall night.

Enjoy!

If there’s one thing we love with all of our hearts & stomachs… it’s Avocado toast!

If there’s one thing we love with all of our hearts & stomachs… it’s Avocado toast!
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We love it because it’s a quick way to get a super balanced meal, it’s satisfying, filling & can be made different ways!
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This is one of our favorite ways to make it:
🥑Ezekiel Bread for the base
🥑1/2 Avocado, mashed
🥑1/2 oz Feta Crumbles
🥑4 Cherry tomatoes, halved
🥑Everything but the Bagel Seasoning
🥑Arugula (or sprouts!)
🥑1 Whole Egg (replace or add egg whites for more protein & less fat)
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What’s your favorite way to avocado toast?!

Food Tip Friday

🥒Food Tip Friday🥒⁣

When you’re loading up your snacks for the week or working with bigger batches of servings it’s way easier to weigh as a whole and then subtract the serving you want from that container. ⁣

This works really good with food that comes in jars too (I’m talking to you peanut butter😉).⁣

Let’s say you’re making some toast and want peanut butter. Instead of putting the toast on the scale and trying to add/subtract whatever you’ve already put on the toast to get the perfect serving, put the peanut butter container on the scale, zero it out and take away the exact serving. (It’ll show as -32 grams vs +32 grams). ⁣

Does this too come in handy? Let us know!

Summer Rolls w/ Peanut Sauce

Summer Rolls w/ Peanut Sauce
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This recipe is so easy to make & great for a meal or just a quick snack, especially on a hot day! They’re so fun to make because you can use any combo of veggies & protein you like for the filling!
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Summer Rolls
✔️6-8 Rice Paper Wraps
✔️1 lb Chicken Breast, diced
✔️2 Cups Purple Cabbage, sliced
✔️2 Cups Shredded Carrots
✔️2 Cups Cucumber, sliced
✔️Fresh Basil Leaves
✔️Fresh Cilantro
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Peanut Sauce
🥜1/3 Cup Peanut Butter
🥜2T Coconut Aminos
🥜1T Sesame Oil
🥜2T Rice Vinegar
🥜1-2T Sriracha
🥜2 Cloves Garlic
🥜1-2 T Water
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Dip rice paper in water for a few seconds, carefully pat dry on a towel, then lay on a flat surface. Fill with each ingredient & wrap up like a burrito! For the sauce combine together until well blended!
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Our batch of sauce made 6oz.
Macros for 1oz: 9F 7C 3P
Approx. Macros for 1 roll w: 3oz of chicken:
20P 15C 1F
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Happy Friday!

Foodie Friday – Gluten Free Pasta

✨Foodie Friday✨

We’re loving the different grain free and gluten free pasta option!

If you’re looking to switch things up, get a higher protein content and bump up fiber…make sure to add these to your next grocery trip!

Make sure to like, share and save this post if you or someone you know is needing a great alternative to regular enriched pasta!

How to Create A Bulk Recipe & Find the Macros Per Serving

If you’re feeding more than one person in your household or if you’re just a busy person & need food prepped & ready, creating a bulk recipe is such a great way to have healthy food available for several days, or feed the whole family without feeling like you have to make yourself something separate!
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How to:
➡️Open up the recipe feature in My Fitness Pal, enter all of your ingredients.
➡️Under the number of servings section, put any number you want- you will go back & edit this later!
➡️Prepare as directed.
➡️If your recipe has to go in the oven, this is the time to place your dish on your food scale, zero out the scale & then pour your entire batch in the dish to get the total weight. If your recipe is in a crockpot or on the stovetop, before you prepare, you can get the weight of the dish you’re cooking in, then once the entire batch in in the dish, re-weigh and get the total weight. Subtract the weight of the dish & you have your weight.
➡️Go back to the ‘number of servings’ section & enter your total weight. For larger recipes we like using ounces. Example: if your recipe weighs 3 lbs, 3x (16 oz in 1lb)= 48 oz, that’s what you will enter in!
➡️When you go to enter in your serving in MFP, weigh out the number of ounces you would like, then under your number of servings, adjust to that number of ounces.
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This process can take a little extra time at first but we promise in the end, it saves so much time and your recipe is saved for any time you want to make it in the future!!

Foodie Friday: Salmon

 

FOODIE FRIDAY: SALMON!

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Benefits of Eating Salmon:
➕High in Protein
➕Loaded w/ Omega 3 Fats
➕High in Vitamin B12, A & D
➕High in Potassium, Iron & Zinc
➕Highly Filling & Satisfying
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PREPARE:
➕Grill it!
➕Bake it!
➕Pan Sear it!
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ENJOY:
➕Breakfast: Throw it in an omelet or on avocado toast!
➕Lunch: Top on your salad or in a wrap!
➕Dinner: Pair w/ roasted or BBQ’d veggies, potatoes &/or rice!
➕Snack: Top on a cucumber slice or a cracker!

Warm Weather Meal Ideas

It has been HOT here in Washington! We normally feel like it’s getting warm here when it’s 70 and we hit 110 the other day! So needless to say, we’re all in a little heat shock!

Summer is in full force all over the U.S. and one thing we hear from our clients right now is that appetite is low, the foods they crave are very limited or different than normal! It’s common to have a suppressed appetite when the weather gets warmer, but that doesn’t mean our bodies still don’t need the fuel!

Sometimes we have to roll with the punches and make changes to our normal routine and meals in order to get in the calories we need. Here are some ideas to keep you fueled and cool!

  • Boiled Eggs: Make a big batch, keep them in the fridge, eat them on their own or make an egg salad!
  • Chicken or Tuna salad: throw in some avocado, seasonings, pickles, onions. Top it on a fresh salad, rice cakes, wrap or sandwich.
  • BBQ all the things! Grilling a big batch of protein like chicken breast, fish, shrimp, steaks will save on time and give you protein to grab for several days. Throw it on a salad or a side of veggies, we love bbq’ing our veggies as well!
  • Fresh Fruit: Berries, melons, apples, oranges, pineapple, mangos- whatever fruits you crave!. This is the time of year to get all the fresh fruit! It’s refreshing and an easy way to get in nutrient- dense carbs!
  • Smoothies: Piggybacking off of fresh fruit.. Smoothies and smoothie bowls are a life- saver this time of year! You can make these a million different ways! Just pick the base fruit that you like, add milk of choice (we like almond or coconut), some healthy fats like nuts, nut butter, avocado or greek yogurt. Then some greens, protein powder and you have a meal! If you do a bowl, top with seeds, granola, more fruit, etc! These are an amazing way to pack a ton of calories in a balanced way that’s refreshing!
  • Veggies: Just like fruit, veggies are fresh right now and so easy! Chop up your favorites and eat them with hummus or greek yogurt dip, throw them on the BBQ or on a salad!
  • Tacos: Use you’re already BBQ’d meat, top with fresh salsa, avocado or whatever your toppings of choice are! Or, make a taco inspired fresh salad!
  • Summer Salads: There are SO many awesome cold, Summer salad recipes out there! Bust out your Google search and find one that looks good (we also have a few in our recipe library).  A lot of salads will make a big batch that you can eat off of for a couple meals and just top with protein. These are great because they usually are filling and pack a ton of nutrients and colors!

When it’s hot out, try to stick with foods that won’t heat up your kitchen. It’s the perfect time of year to take advantage of fresh fruits and veggies! When you cook, try to cook in bulk so that if you do have to heat up the grill or stove, it’s less often. Mix it up, don’t feel like you have to be married to breakfast foods for breakfast, etc.

Hydrate well and keep it simple if needed!

Enjoy!

Katy