Friday, August 9, 2019

80--- Grilled Chicken Pot Pie Salad



Chicken pot pie is the ultimate comfort food.  For colder months, my Little Mama's Chicken Pot Pie recipe is a favorite.  But who's to say that comfort foods are only for colder temperatures? I could use some comfort in the summer too.......

Grilled Chicken Pot Pie Salad to save the day.  All of the flavors of a chicken pot pie, but made into a cold chicken salad.  Perfect for warmer months.  It's loaded with veggies and protein making it a healthy option too!

I served mine on a Skinny Taste Air Fryer bagel.  The recipe is SO simple and amazing!  There are instructions for using an oven too.  Give it a try!

Grilled Chicken Pot Pie Salad
Serves 6

1 1/2 lb raw boneless skinless chicken breast, trimmed
1/2 tsp smoked paprika
Salt and ground black pepper
1/2 medium red onion, finely chopped
2/3 cup green peas (if frozen, defrosted)
4 small carrots, chopped
3 celery ribs, chopped

DRESSING
4 oz plain nonfat Greek yogurt
3 Tbsp lite mayonnaise (vegan if you can find it)
2 tsp low sodium chicken Better than Bouillon paste
1/2 tsp dried thyme
1 tsp dried parsley
1/2 tsp dried oregano
1/4 tsp garlic powder
1/4 tsp salt
Ground black pepper to taste

Season chicken breast with smoked paprika, salt and pepper. Grill over medium high heat until it reaches an internal temperature of 160 degrees.  Allow to sit at room temperature for 10-15 minutes before transferring to the refrigerator to cool completely.

When chicken has cooled, toss with remaining salad ingredients.  Whisk together dressing ingredients and gently mix into the salad ingredients. 

Cover and refrigerate for 2-3 hours prior to serving (overnight is fine as well).

Nutrition info per one serving: 187 calories, 5 g fat, 27 g protein, 10 g carbohydrates, 3 g fiber

Friday, July 19, 2019

80--- Green Chile Turkey Meatballs {Air Fryer Recipe}



I realize that my recipes have been highly focused on ground turkey lately.  But I could NOT wait to post this one.  The Mexican flavor in meatball form is amazing.  I love cooking my meatballs in the air fryer- it keeps the inside juicy and the outside gets brown and crispy.  

I served these with my Enchilada Gravy, mashed parsnips, and roasted Brussels Sprouts.  Highly recommended!  


Green Chile Turkey Meatballs
Makes ~20 large meatballs

1 1/2 lb lean ground turkey
1 egg
7 oz can diced green chiles
1/2 cup finely chopped red onion
2 oz crushed tortilla chips
1/4 cup course or medium ground cornmeal
1 tsp salt
1 tsp garlic powder
2 tsp ground cumin
1 tsp smoked paprika
1/2 tsp ground black pepper
2 tsp dried cilantro

Combine all ingredients in a bowl (don't be afraid to get your hands dirty), cover and refrigerate for 3-4 hours.

After mixture has chilled, use a 3 Tbsp (#20) scoop to form meatballs.  Preheat air fryer to 375 degrees.

Cook meatballs in two batches, each for 12 minutes or until internal temperature reaches 160 degrees.

Serve immediately!

Nutrition info per 1 meatball: 86 calories, 3.5 g fat, 7.5 g protein, 5 g carbohydrates, 0.5 g fiber


Wednesday, June 12, 2019

80--- Mushroom and Swiss {ish} Turkey Burger Bowls {Gluten-Free, Dairy-Free}



If meal prep is your thing, this one's for you.

If you love a good turkey burger but want a creative way to serve it, this one's for you.

If you like healthy meals, this one's for you.

I made a yummy {faux} Swiss sauce with cashews (see below), but you may certainly substitute a dairy-full sauce of your choice!  The cashew sauce will NOT disappoint however, regardless of your dairy desires.

Mushroom and Swiss{ish} Turkey Burger Bowls
Serves 4

SWISS{ISH} SAUCE (adapted from Wallflower Kitchen)

1 1/4 cups raw cashews, soaked overnight
1/4 cup nutritional yeast
1 cup unsweetened PLAIN almond milk
1 Tbsp mild miso paste
1/2 tsp salt
2 cloves garlic
1/2 tsp Worcestershire sauce
1/2 tsp dry mustard

Combine all ingredients in a high powered blender and mix for 3-4 minutes, until a puree is formed.  If your mixture is a bit grainy, mix for 1-2 minutes longer.  Store in a covered container in the refrigerator until ready to heat and serve.

TURKEY

1 lb lean ground turkey (90-93% lean)
1 1/2 tsp Unami seasoning (or seasoning salt blend of choice)
1/2 tsp smoked paprika
1/4 tsp ground black pepper

In a nonstick skillet over medium high heat, brown turkey, and season with Unami, paprika, and pepper.  Remove from heat and cover while other bowl ingredients are prepped, if needed.


MUSHROOMS & ONIONS

1 Tbsp butter or olive oil
1 yellow onion, thinly sliced
2 cloves garlic, minced
16 oz sliced white mushrooms
1/2 tsp salt
1/4 tsp ground black pepper
Fresh parsley, chopped (to garnish)

Heat butter or oil over medium high heat in a larger nonstick skillet.  Add onion and sauce for 2-3 minutes or until fragrant.  Add mushrooms and cook for 2-3 minutes, then reduce heat to medium and add garlic.  Season with salt and pepper and continue to cook for 7-8 minutes or until softened and browned.

QUINOA

2 cups low sodium chicken broth
1 cup dry quinoa, rinsed well

Combine broth and quinoa in a saucepan.  Bring to a boil, then reduce heat to a simmer, cover and cook for 15 minutes or until broth is absorbed.

To plate: Place 1/2 cup quinoa into a shallow bowl, then top with 1/4 ground turkey, and 1/4 of the mushroom and onion mixture.  Drizzle with 3-4 Tbsp heated (in a microwave or saucepan) Swiss sauce.  Garnish with finely chopped parsley.

Nutrition info per one bowl as plated above: 465 calories, 22 g fat, 35 g carbohydrates, 6.5 g fiber, 36 g protein

Thursday, June 6, 2019

80--- Carob Date Energy Balls



It's officially summer! Not sure about your family, but in mine it means were are ON THE GO.  {Insert needed energy}

These simple little bites are the perfect snack! Naturally sweetened and unprocessed, they will give you sustainable energy to get you through your busy schedule of activities.

Carob Date Energy Balls
Makes 16

18 pitted Medjool dates
1 1/4 Tbsp coconut oil
1/4 cup rolled oats
1/2 cup roasted cashews
1 Tbsp honey (optional)
1/3 cup unsweetened coconut flakes
1 1/2 Tbsp toasted carob powder

Place cashews and oats into a large food processor and mix until finely chopped.  Add remaining ingredients and mix until a puree is formed.  Use your hands to roll the puree into 16 balls (~2 Tbsp each).  Keep in a covered container in the refrigerator (or cooler if you're camping!). 

Nutrition info per 1 ball: 92 calories, 5 g fat, 11 g carbohydrates, 2 g fiber, 1.5 g protein

Sunday, May 19, 2019

Meal Plan Mondays {Vegetarian Week}

Whether you're a vegetarian or not, it's hard to dispute the evidence that a plant-based diet is overall good for your health.  A vegetarian diet SHOULD BE high in fiber and whole foods.  If you're considering dabbling in this type of diet, give this week's meal plan a spin!  You won't miss out on flavorful foods, that's for sure.


Breakfast:
(make ahead - they keep in the fridge or freezer throughout the week for a quick breakfast)


Lunch:


Dinner #1:


Dinner #2:


Dinner #3:
with



Dinner #4:


Dinner #5:


Cocktail:


Dessert:


Friday, May 10, 2019

80--- Watermelon and Cucumber Salad with Mint, Pistachio, and Feta Pesto



This is like a pre-game for summer.  We aren't quite there but you can taste it! So, you'd better get those taste buds ready too.

Watermelon and Cucumber Salad with Mint, Pistachio, and Feta Pesto
Serves 4

4 cups cubed watermelon (1/2" cubes)
1 english cucumber, chopped
1/4 cup finely diced red onion

PESTO
1 oz shelled salted pistachios
4 oz reduced fat crumbled feta cheese (you may use regular if you desire)
1 tbsp red wine vinegar
1 tsp avocado oil
10 fresh mint leaves

In a small food processor, combine pesto ingredients except for feta.  Chop finely.  Transfer to a small bowl and fold in feta crumbles. 

Toss salad ingredients together in a large bowl and add pesto.  Stir gently to coat.  Refrigerate for 30 minutes prior to serving.

Nutrition info per 1/4 recipe: 154 calories, 5.5 g fat, 9 g protein, 22 g carbohydrates, 2 g fiber


Thursday, May 2, 2019

80--- Jicama Fries {Air Fryer Recipe}



If you haven't fallen in love with jicama yet, it's time.

Jicama is a fantastic root vegetable.  It is low in calories, but contains a great amount of fiber  (6.5 grams cup) along with vitamin C, folate, magnesium, and potassium.  It is a bit sweet and super crunchy.  Most commonly it is used in salads or salsas, like my Jicama Chopped Salad.

You can roast jicama as well!  I have made this recipe in my oven before, but I now prefer the air-fryer method for ease.  If you do not have an air fryer, the oven works just fine!  The fries stay crisp on the inside yet being golden brown on the outside.

Jicama Fries
Serves 3

1 large jicama, peeled (I like to use a paring knife) and sliced into 1/4" sticks
1/2 tsp smoked sea salt flakes (regular sea salt is a fine substitute)
1/2 tsp ground cumin
1/2 tsp chili powder
Olive oil spray

Preheat air fryer (or oven) to 400 degrees.  In a small bowl spray jicama with olive oil spray then toss with spices to coat evenly.

Cook for 15 minutes in the air fryer or 20 minutes in the oven, until lightly browned.

Serve with a side of guacamole or salsa for dipping.

Nutrition info per 1 cup: 49 calories, 0 g fat, 1 g protein, 12 g carbohydrate, 6.5 g fiber

Sunday, April 28, 2019

Meal Plan Monday {Lindsay's Week}

Meal Plan Monday are a new feature to the blog!  Each Sunday I will post a meal plan for your week so that you can shop, prep, and hit the ground running on Monday with healthy choices (8020 style of course).

Each week look for one breakfast, one lunch (prep-ahead), and FIVE dinner ideas.  And just to make it well-rounded, I will add in a dessert  and cocktail recipe too!

This week is appropriately named Lindsay's Week because it is a round up of my favorite macro-friendly choices! There's a little Mexican flare in this week too because (1) it's amazing and (2) Cinco de Mayo!

Let's do this!

Breakfast: 

Lunch:
(Note: use alternative chickpea or lentil pasta if unable to find Banza near you)


Dinner #1:

Dinner #2:


Dinner #3:

Dinner #4:
(add grilled chicken for extra protein boost)


Dinner #5:

Cocktail:

Dessert:

Sunday, April 14, 2019

20--- Carrot Ginger Mimosas



Looking for something special for your brunch table? These springtime mimosas are just the thing.

Carrot Ginger Mimosas
Serves 4

2 cups 100% carrot juice
1 cup 100% apple juice
2 tsp minced ginger (from a jar works best)
1/4 tsp salt
16 oz extra dry champagne
Parsley for garnish

Combine juices, ginger, and salt in a blender.  Mix until combined.  Pour through a fine mesh strainer into a spouted bowl or pitcher.

Pour 4 oz of juice into a serving glass and top with 4 oz of champagne. Garnish with a sprig of parsley.


Thursday, April 11, 2019

80--- Easter Brunch Ideas

Maybe you're trying to continue with those healthy eating resolutions............

Maybe you're saving some room for chocolate eggs and bunnies...........

Regardless of your reason, here are a few HEALTHY recipes for your Easter brunch!









Saturday, March 30, 2019

80--- Turkey Sausage and Zucchini Meatballs {Macro Friendly}



These delicious meatballs have the added surprise of veggies.....and along with that comes fiber, vitamins, and minerals!  Don't "hide" your vegetable additions: boast about them! Let your family, kiddos, co-workers, etc know how fantastic veggies can be!

This recipe makes large meatballs- or a large quantity of smaller meatballs- which makes them great for freezing (on a sheet pan in the freezer, then transfer to a gallon size freezer bag) and reheating for meals or lunches later.

Turkey Sausage and Zucchini Meatballs
Makes 24 large meatballs

1 yellow onion, finely chopped (I used my food processor)
3 cloves garlic, finely chopped
1 lb ground Italian turkey sausage
1 1/2 lb lean ground turkey burger
2 Tbsp balsamic vinegar
2 Tbsp finely chopped fresh oregano
2 Tbsp finely chopped fresh basil
2 small zucchini (1/2 finely shredded, 1/2 grated)
1/2 cup cornmeal
1 egg
1 tsp salt
1/4 tsp ground black pepper
1/2 tsp smoked paprika

Combine all ingredients (by hand works best) in a large mixing bowl. Cover and refrigerate for 1 hour (or up to one day).  

Preheat oven to 400 degrees.  Spray a muffin pan (regular size) with olive oil spray.  Use a 4 Tbsp cookie scoop (or measuring cup) to scoop out mixture and use your hands to roll into balls.  Place balls into the muffin pan.  Note: you may also use a smaller muffin tin for making smaller meatballs; yield will be ~36.

Bake for 20-25 minutes, flipping meatballs halfway.

Serve with your favorite sauce, on pasta, or on a salad, or in sandwich, or wrap.............

Nutrition info per 1 meatball: 83 calories, 3.5 g fat, 10 g protein, 2.5 g carbohydrates, 0.5 g fiber

Monday, March 11, 2019

St. Patricks' Day Avocado Tribute



Green food is so trendy right now.... and hopefully will be forever.

This green fruit is full of healthy fats, in season year round (in Mexico), and has a multitude of uses!

Avoid the artificially green-dyed food and go green in the best way possible for your St. Patricks' Day celebration this year- with avocados!  Here is a round-up of some of my favorite recipes:









Not green but absolutely worth a mention

Also not green, also worth the mention

Thursday, February 21, 2019

80--- Butternut Breakfast Bisque



It seems that the whole country has been in some sort of cold spell for the month.  Which leaves me thinking.........soup for breakfast? 

This bisque is a marriage of sorts.  It has the sweetness that many crave in the morning, but the warm comfort of a soup.  The combination leaves you satisfied all morning long!

Butternut Breakfast Bisque
Serves 2

14 oz cubed butternut squash
2 cups unsweetened vanilla almond milk
2 scoops vanilla whey protein powder
8 oz plain greek yogurt
1.5 Tbsp honey
1 tsp ground cinnamon
Granola of your choice (optional)
Chopped walnuts (optional)

Bring almond milk to a boil in a medium saucepan.  Add butternut squash, reduce heat to medium, and cook for 15 minutes or until soft.  Use an immersion blender to puree.

In a small blender, combine yogurt, whey powder, honey, and  cinnamon.  Whip for one minute.

Serve bisque warm, topped with yogurt mixture, granola of your choice and chopped walnuts (optional).

Nutrition info per 1 serving (without granola): 298 calories, 3.5 g fat, 26 g protein, 45 g carbohydrates, 5 g fiber


Monday, February 4, 2019

80--- Vegan Cheddar and Roasted Broccoli Soup with Popcorn Croutons



Sometimes, you have to get a little weird to keep things fresh in the kitchen.  Hence my popcorn croutons, which by the way are fun and delicious.  I used Pop Zero {in Guilt-Free Cinema}, which is a great option if you're looking for a delicious and healthy option! 

This creamy vegan soup is high in protein and is super healthy!  I don't always use tofu, but when I do it's to boost the plant-based protein content of my recipes.  That gives this soup extra staying power.

Vegan Cheddar and Roasted Broccoli Soup with Popcorn Croutons
Serves 4

4 cups broccoli florets, trimmed of large stems
2 Tbsp olive oil, divided
1/2 tsp vegetable seasoning (or other seasoning salt mixture of your choice)
1 yellow onion, chopped
1 Tbsp minced garlic
2 Tbsp Worcestershire sauce
1 lb crumbled cauliflower (in your grocery store's bagged produce section)
2 cups unsweetened plain almond milk (or other plant milk)
16 oz silken tofu, drained of liquid
2 cups vegetable broth
2 Tbsp red miso
3/4 cup nutritional yeast
1/2 tsp smoked paprika
1/2 tsp salt
1/4 tsp ground black pepper (more to taste)
2 cups popped popcorn

Preheat oven to 425 degrees.  Toss broccoli with 1 Tbsp olive oil, then spread on a sheet pan lined with parchment paper.  Sprinkle with seasoning salt and pepper.

In a large stock pot heat remaining 1 Tbsp olive oil over medium high heat. Add onion and garlic and saute until fragrant, ~3 minutes.  Add Worcestershire sauce and cauliflower crumbles and saute for 2-3 minutes.  Stir in remaining ingredients and bring to a boil.  Reduce heat and cook for 8-10 minutes, or until cauliflower is completely softened.

While soup cooks, place broccoli into the preheated oven and roast for 8-10 minutes, or until lightly browned.  

Use an immersion blender to puree soup.  If you desire a thicker consistency, continue to cook on a low boil for 5-6 additional minutes.

Serve in soup bowls topped with 1/2 cup roasted broccoli, then popcorn.  Sprinkle with additional nutritional yeast and ground black pepper if desired.

Nutrition info per 1 serving with toppings: 256 calories, 9.5 g fat, 26 g protein, 19 g carbohydrates, 6 g fiber

Saturday, January 26, 2019

80--- SUPER Simple Socca Sheet Pan Pizza {Gluten-Free} with Simple Cauliflower Cream Sauce {Dairy-Free}





Do you have some food sensitive friends and family coming to your Super Bowl party? This is an easy recipe that everyone will enjoy.  Feel free to top your pizza with your desired meats and/or veggies-- I used crumbled turkey Italian sausage, sautéed mushrooms, and arugula.

Socca is an unleavened bread or pancake made from garbanzo bean {chickpea} flour.  It is high in protein and SUPER SIMPLE.

The photo does not do this one justice {short daytime hours mid-winter in Montana make food photography challenging}.

Simple Socca Sheet Pan Pizza Crust
Makes one 12x18" pizza crust

1 1/2 cups garbanzo bean flour (Bob's Red Mill is a good one)
1 1/2 cups water
1 Tbsp high quality olive oil (I love Pomora)
1/2 Tbsp Italian seasoning blend

Preheat oven to 475 degrees.  Line a 12x18" rimmed sheet pan with parchment paper, then spray lightly with olive oil spray.  

Combine ingredients in a spouted bowl, and whisk to mix well.  Pour batter into the pan, spreading evenly with a spatula.

Bake for 12 minutes.  Remove from oven and top with sauce of your choice and toppings.  Bake for additional 5-6 minutes.

Cut into even slices and serve!

Nutrition info per 1/4 pizza crust: 195 calories, 6.5 g fat, 9 g protein, 27 g carbohydrates, 7.5 g fiber

Simple Cauliflower Cream Sauce
Makes ~1 cup

1/2 cup chopped yellow onion (~1/4 large onion)
1 Tbsp minced garlic
1 tsp olive oil
1 1/4 cup crumbled/riced cauliflower
1/4 cup vegetable broth
2 Tbsp nutritional yeast
1 tsp worcestershire sauce
1/2 cup unsweetened plain almond milk (or other plant milk)
Salt and pepper to taste

In a nonstick skillet, heat olive oil over medium high heat.  Add garlic and chopped onions and sauce until golden brown, ~5 minutes.  While onions cook, microwave cauliflower for ~4 minutes covered, or until softened.

Add cooked onion mixture, cauliflower, and remaining ingredients into a high speed blender.  Mix until a smooth puree is formed.  Season with salt and pepper to taste, and continue to blend until mixed.  Add more vegetable broth if you desire a thinner consistency.

Nutrition info per 1/4 cup: 36 calories, 2 g fat, 2.5 g protein, 2.5 g carbohydrates, 1.5 g fiber