Homemade Healthy Salad Dressings

Great options for dressings instead of using store bought versions with added sugars and preservatives.

You can store leftover dressings in a covered container in the refrigerator.  Some of the dressings may thicken when cold, so, place in room temperature for about 30 minutes and stir before serving.

Balsamic Vinaigrette 

(Makes 8 servings at 6 tsp. each)

(DO NOT use if you're participating in the NO SUGAR challenge)

• 6 Tbsp. Balsamic Vinegar 
• 1/4 cup fresh lemon juice
• 1 tsp raw honey or pure maple syrup
• 2 tsp Dijon Mustard
• 6 Tbsp Extra-Virgin Olive Oil

* Combine and whisk vinegar, lemon juice, and honey in a medium bowl. Stir in the mustard then slowly add oil while whisking.  Be sure to mix well.

Creamy Herb Dressing (Makes 12 servings, about 6 tsp each)

• 1 medium avocado, cut into chunks
• 1 1/2 cups plain Greek Yogurt (nonfat)
• 4 Tbsp finely chopped herbs (ex: tarragon, parsley, mint, or cilantro)
• 3 Tbsp fresh lemon juice
• 1/4 tsp sea salt
• 1 dash ground white pepper
• 1/3 cup extra-virgin olive oil

*Place avocado, yogurt herbs, lemon juice, salt, and pepper in a blender and blend until smooth.  Continue blending mixture and slow add oil until well blended. 

Lemon Tarragon Vinaigrette (Makes 6 servings, about 6 tsp each)

• 1/4 cup fresh lemon juice
• 1/4 cup finely chopped shallot
• 6 fresh tarragon sprigs, leaves removed and chopped, stem discarded
• 4 tsp Dijon Mustard
• 1/4 tsp sea salt
• 1/4 tsp ground black pepper
• 6 Tbsp extra-virgin olive oil

* Whisk lemon juice, shallot, tarragon, mustard, salt, and pepper in medium bowl.  Slowly add oil while whisking, mix well.

Dijon Vinaigrette (Makes 8 servings, about 6 tsp each)

• 3 Tbsp red wine vinegar
• 3 Tbsp fresh lemon juice
• 3 Tbsp Dijon Mustard
• 2 cloves garlic (chopped)
• 1/4 tsp sea salt
• 1/4 tsp ground black pepper
• 6 Tbsp extra-virgin olive oil

* Whisk vinegar, lemon juice, mustard, garlic, salt, and pepper in a medium bowl.  Slowly add the oil while whisking and mix well.

Asian Citrus Vinaigrette

 (Makes 6 servings, about 6 tsp each)

(DO NOT use if you're participating in the NO SUGAR challenge)

• 1/4 cup 100% orange juice
• 1/4 cup rice vinegar
• 2 Tbsp reduced-sodium soy sauce
• 2 tsp raw honey
• 1/2 inch fresh ginger, peeled, finely grated
• 1/4 cup sesame oil

* Whisk orange juice, vinegar, soy sauce, honey, and ginger in a medium bowl. Slow add the oil while whisking, mix well. 

Chicken Cauliflower Rice

Ingredients:

2 tablespoons extra-virgin olive oil or coconut oil 

1 medium head cauliflower, coarsely chopped
1⁄2 white onion, diced
2 teaspoons grated fresh ginger

2 large carrots, diced
2 celery stalks, diced
1⁄2 pound organic chicken breasts or thighs, chopped 

5 to 6 shiitake mushrooms, sliced
1 small zucchini, diced
1 cup fresh or frozen peas
2 cups sliced napa cabbage
3 tablespoons coconut aminos
1⁄2 teaspoon sea salt
1⁄4 teaspoon white pepper

Directions

1.       Place the chopped cauliflower into a food processor fitted with the “s” blade. Pulse until cauliflower is broken down into tiny rice-like pieces, set aside.

2.       Heat oil in a deep 11- or 12-inch skillet over medium heat. Add the onion, carrots, celery, and ginger; sauté about 5 minutes.

3.       Then add the chicken and sauté a few minutes more. Next add the mushrooms, zucchini; sauté 2 minutes more.

4.       Then add the minced cauliflower and stir into the chicken-vegetable mixture; sauté for about 7 minutes.

5.       Add the peas, napa cabbage, coconut aminos, salt, and pepper; sauté another few minutes.

6.       Taste and adjust salt and seasonings if desired. Garnish each serving with sliced green onions and cilantro.

Yield: 4 to 6 servings 

Veggie Cauliflower Tots

My daughter LOVES this healthy version of tater tots and so do the adults when I make them for parties! 

Cauliflower Tots
Calories: 148 • Fat: 5 g • Protein: 10 g • Carb: 16 g • Fiber: 3 g • Sugar: 2 g (natural)
Sodium: 397 mg (without salt) • Cholesterol: 47 mg

Ingredients:

• 2 cups cooked cauliflower florets, finely chopped *see note
• 1 large egg
• 1 large egg white
• 1/2 cup onion, minced
• 3 tbsp minced fresh parsley
• 1/2 cup reduced fat sharp cheddar cheese, grated
• 1/2 cup seasoned breadcrumbs (or quinoa)
• salt and pepper to taste
• cooking spray

Directions:

*to cook the cauliflower florets, steam a little over 2 cups raw cauliflower florets in a little water covered for for 4 to 5 minutes or until tender but not mushy, then drain well and dry on paper towel, then using a knife finely chop and set 2 cups aside. 

Preheat oven to 400°F.  Spray a nonstick cookie sheet with cooking spray.

In a medium bowl, combine all of the ingredients and season with salt and pepper to taste.

Place on a cookie sheet cook until golden brown (about 20 minutes)

Original recipe from Skinnytaste.com

Pesto Spaghetti Squash

Spaghetti Squash tossed with Fresh Pesto

This is yummy for a side dish or a main dish if you just add some chicken breast for protein.

Spaghetti Squash
1.  Cut a medium spaghetti squash in half, scoop out seeds and very lightly coat the inside with olive oil. 
2.  Bake at 400 degrees skin side up, on a flat sheet pan for about 45 minutes (60 minutes if it's a large one). 
3.  Use a fork to shred "spaghetti" out of the skin. 

Fresh Pesto Sauce Directions
{In food processor, combine:}
1-1/2 cups fresh basil leaves
6 cloves garlic, peeled
6 Tbsp pine nuts
1/2 cup grated all-natural parmigiano(optional)
1 Tbs fresh lemon juice
1/2 tsp each sea salt and pepper

Begin running the food processor then
Add: 1/2 cup olive oil, in a slow stream until emulsified (scrape sides often)
Toss Spaghetti Squash lightly with fresh Pesto. Serve immediately

No Bake Shakeology Cookies

I love Shakeology and I love cookies so this is the perfect recipe! Enjoy! 

Ingredients:

1 Cup Natural Peanut Butter (I used low-sodium, creamy)

1 Cup Raw Honey

1 Cup Chocolate Shakeology (If you don’t want them to be super chocolatey you could do 1/2 chocolate & 1/2 vanilla or even try all vanilla)

1/2 Quick Oats

Directions:

Mix peanut butter, honey, Shakeology, & quick oats in a bowl until combined. Roll batter into aprox 1 inch balls and flatten between palms into cookie shape, leaving cookies aprox. a cm thick. Refrigerate for at least one hour before serving (I left them in the fridge over-night.)

21 Day Fix Container Count: 

1 cookie = 1 yellow container treat, 1 orange, 1/4 red

Easy Halloween Recipes the Kids Will Love

I love Halloween but not the tons of candy that follows. That's why I decided to get in the habit of making healthy Halloween treats for my family and my kiddos. Sure, they can have candy every once in a while but I'd much rather them enjoy a healthy treat after school than go straight for the pantry where their Halloween stash awaits!  Below are a few ideas I've found throughout the year. I have changed some of the recipes to make them healthier and easier too :) Enjoy!

Pumpkins and Goblins

Cut bananas in half and insert 2 chocolate chips for the eyes and one larger one for the mouth in the banana backwards.  Peel tangerines (I use the Cuties).  Cut celery stalks down the center and chop into inch long pieces. Insert in the center of the tangerine.

Sweet Potato Jack O' Lanterns

                               

Slice sweet potato into 1/2 inch pieces. Cut out shakes in the center for eyes and mouth with a knife.  Spray with olive oil spray or lightly brush them with it.  Sprinkle with cinnamon and bake at 400 for 20 minutes.

Chattering Teeth

Cut apples in half then into 1/2 inch thick slices.  Spread your favorite nut butter on one side of two slices.  Place miniature marshmallows in the center of one of the slices and add the other slice on top. 

How to Make Running a Fun Family Activity

It is no secret that there is a dire need to get kids out of the house, away from the video games and outside to get their daily dose of exercise.  One way to do this is by making fitness a family affair.  Many moms and dads run, ride their bike, practice martial arts and play sports, but few realize the many benefits these activities can provide for their children. 

One of the best and easiest activities to turn into a family affair is running.  Running is one of the best exercises for the human body and one that can be done anywhere, at any time, with virtually no equipment needed.  It promotes a healthy lifestyle, helps improve mood and gives the body one of the best overall workouts around. 

Benefits of Running for Children

One of the most obvious reasons to get kids into the habit of running is the benefits it provides both mentally and physically.  Studies published in the Journal of the American Medical Association have demonstrated that children who are physically active, either through team sports or running, do better academically and have a more positive outlook on health.  Regular participation in physical activities is also associated with improved cardiovascular health, both in childhood and adulthood, reduced risk of diabetes, improved sleep, stronger bones and improved immune system function. 

In addition to the countless health benefits of physical activity and running as a family, running together also makes for excellent family bonding time.  It is also a time for parents to lead by example and show their children that fitness is an important habit that must continue into adulthood. 

How to Turn Running into a Family Affair

Getting into the habit of running as a family should begin even before children come along.  As a couple, a husband and wife can begin to make fitness a way of life by running together prior to having children and while expecting. 

Running with Your Spouse

Often times, one spouse is an avid runner and the other does not feel like he or she can keep up.  The other spouse is usually the cheerleader and is hesitant to participate.  Consider asking your spouse to join you for a run and ensure him or her that you will run at their pace.  After a few runs together, sign up for a 5K and start making running a competitive activity that you can do as a team.  This can not only motivate your spouse, but turn him or her into a lifetime runner. 

Running as a Family

After you and your spouse have made the commitment to run together and make it a family activity, you can have your children join you.  Even when babies are only a few weeks old, they can come along for a family run. They may be in a stroller but they will still learn by seeing what mom and dad do on a regular basis.  The habit is created early on and can be solidified as children get older. 

Tips for Running with Babies and Toddlers

Obviously, babies and toddlers cannot ride their bikes or run alongside their parents, but they can still be a part of the activity.  A baby can be in a jogging stroller in a car seat with an adapter and plenty of cushioning to support the head and neck weeks after being born.  After a baby is 6 months old, he can be in a jogging stroller without a car seat while mom or dad push him along their running route.  Many moms continue running with their children in strollers until they are five or six years old and strong enough to follow along in a bicycle.  Once kids can ride a bicycle, mom and dad can run while their son or daughter rides their bike alongside.  Although they are not necessarily running, they are still playing an active role in a family fitness activity and will grow to love running just as they see their parents doing. 

In addition to running alongside mom and dad, parents can also incorporate running with their toddlers through games.  Playing hide and go seek, tag, races to the mailbox and red light, green light are all ways to get your children running while making it fun.

Tips for Running with Pre-Teens and Teenagers

By the time children are in the late elementary years, they will be able to take part in a short distance run.  When going running with children for the first time, it is important to take it slow and begin with a warm up walk.  After warming up, interval running will help ease your children into longer runs as time goes by.  Interval runs include some walking and some running.  At first, most of the run will consist of walking.  Once your children improve their cardiovascular fitness, stamina and endurance, they will be running more than walking, and eventually be able to run without walking.  To begin an interval run, it is recommended that you run for a one to two minutes, then walk for another four to five minutes.  Repeat this interval several times, slowly increasing the running time and decreasing the walk.  After several weeks of doing this, your children will be able to run two to three miles with minimal to no walking. 

Regardless of how old you are when you decide to begin running or how old your children are when you decide to make running a family affair, it is never too late to start.  With fitness programs slowly diminishing in schools throughout the country, it is important that parents take the lead and show their own children how to lead a healthy, active lifestyle.

Turkey Quinoa Meatballs

I love to make these for pasta, as appetizers and even as a snack to have around and eat when my hunger strikes. My daughter likes to take them to school for lunch and just eat them as finger foods too! 

Meatballs:

• 1 bunch green onions, coarsely chopped handful fresh parsley
• handful fresh basil
• 1 to 2 cloves garlic, peeled (optional)
• 2 cups cooked quinoa
• 2 pounds ground turkey
• 1 tablespoon Italian seasoning
• 1 to 2 teaspoons Herbamare (Herb Season Salt)
• 1⁄2 to 1 teaspoon freshly ground black pepper 
• extra-virgin olive oil, for cooking

1. Place the green onions, fresh herbs, and garlic into a food processor fitted with the “s” blade. 
2. Process until finely ground. 
3. Then add the cooked quinoa and process again. 
4. Add the ground turkey, Italian seasoning, Herbamare, and pepper
5. Process until all ingredients are combined. You may need to pulse the mixture a few times and scrape down the sides. Using lightly oiled hands, roll mixture into equal sized meatballs. Set them all onto plates as you roll them.
6. Heat a large skillet over medium heat. Add a tablespoon or two of extra virgin olive oil.
7.  Place enough meatballs into the pan so they have still some room to move. Sauté for 5 to 10 minutes moving the meatballs around a little so they cook on all sides. They won’t be all the way cooked at this point so don’t eat them. 
8. You now have two options. If you plan to serve them as appetizers, you can finish cooking them by continuing to toss them in the pan for 10-15 minutes or until golden brown and cooked thoroughly. Once they're cooked, you can serve them on a plate with toothpicks and drizzle your favorite sauce on top.
9. If you plan to add them to pasta, transfer to a clean plate. Repeat with remaining uncooked meatballs. Add more oil in between batches, if necessary.
10. Pour your favorite sauce into the pan and add the meatballs in slowly.  Cook and simmer for about 15 minutes and add to your favorite pasta! Makes about 2 dozen meatballs.

Roasted Chicken Breast with Sweet Potato Fries and Spinach

This is one of my favorite meals to make for dinner.  I love sweet potatoes and chicken and my family loves it too!  The fries are sweet but healthy and the chicken is light but packed with protein!  If you're in a rush, pick up a rotisserie chicken from the store, peel the breast and serve it with a spinach salad and the sweet potato fries :) 

Ingredients

• 4-6oz skinless chicken breast
• whole sweet potato
• 2-3 cups of spinach

1. I marinate my chicken breast in balsamic vinegar, lemon juice and no salt seasoning (Mrs. Dash or Kirkland Organic No Salt Seasoning from Costco)

2.  Place the chicken on a rack or cookie sheet in the oven and cook for 30 minutes or until thoroughly 

     cooked to your liking at 400 degrees.  Then begin to work on your sweet potato. 

3. Wash well and cut into strips. Either toss them in a tiny amount of olive or melted coconut oil or spray them with olive oil spray.  Toss them in no salt seasoning.  Then place them on a baking sheet coated with cooking spray and cook at 400 degrees for 20-30 minutes.  

4.  While the chicken and sweet potato are cooking you can cook your spinach in a pan with a small amount of water or make a salad with it using baby spinach leaves, sliced mushrooms, cherry tomatoes and sliced red onion.  Dress with red wine vinaigrette and lime juice.

Sweet Potato Spiced Muffins

I love dessert and muffins are my favorite because I can pack them in a lunch, put them in a zip lock bag and take them with me in my purse or just have a single serving size sweet treat ready to go.  

Dry Ingredients:

1⁄2 cup coconut flour1 to 2 teaspoons cinnamon 1⁄2 teaspoon ground ginger 3⁄4 teaspoon baking soda
1⁄4 teaspoon sea salt

Wet Ingredients:

5 large organic eggs
1⁄2 cup mashed cooked sweet potatoes 1⁄4 cup melted coconut oil
1⁄4 cup honey or agave
1 teaspoon raw apple cider vinegar

1. Preheat oven to 350 degrees F. Line a muffin pan with 9 paper liners.
2. In a medium-sized mixing bowl whisk together the dry ingredients. In a separate mixing bowl, beat together the wet ingredients. Pour the wet into the dry and beat together.
3. Fill only 9 of muffin cups about half way with the batter. Bake for about 30 minutes. Cool muffins on a wire rack. Will last about 4 days at room temp in a covered container. Freeze for longer storage.

Yield: 9 muffins