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ten minute salad recipe

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In my effort to continue eating healthy in the middle of the covid-apocalypse, tonight I made another delicious salad. However, we were running low on spinach, so I added some steamed broccoli into the mix to get 3 full servings of greens with my lean protein.

Chicken Sausage Spinach Salad
  • 60 grams of freshly washed raw baby spinach
  • 90 grams of Steamfresh broccoli (one bag only takes 5-6 minutes in the microwave)
  • 2 wedges of Laughing Cow Light cheese
  • 2 links of Gilbert’s Bourbon Apple chicken sausage (these are individually wrapped and only take 30 seconds each to heat up in the microwave)
  • 2.5 tablespoons of plain balsamic vinaigrette

Pair this salad with a can of Pomme Baya (apple cranberry) La Croix sparkling water, and you’ve got yourself a tasty, healthy meal!

Choose well, and Be well! 🙂

Blessings,
Emily

peanut butter delight no-bake protein cookies

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Who doesn’t love those classic fudgey peanut butter delight treats?! They are one of my absolute favorite sweet treats of all time. Unfortunately, they aren’t too easy on the waistline or the glucose. But I’ve just discovered a healthy new way to appease the same tastebuds, that helps to keep my jeans intact! 😀 This recipe makes about 12 cookies, and is packed full of nutrients and healthy goodness that makes eating them that much more fun! The only question is: to share or not to share. 🙂

peanut butter delight no-bake protein cookies

Ingredients:

  • 2 cups instant oats
  • 1/4 cup cocoa powder 
  • 1.5 scoops Ladyboss Lean shake mix (or your favorite vanilla flavored protein shake)
  • 1/2 cup all-natural creamy peanut butter (Skippy is great!)
  • 1/2 cup melted coconut oil (takes 30 secs to 1 min in microwave)
  • 1/4 cup unsweetened almond or coconut milk
  • 1/2 tsp vanilla extract
  • dark chocolate chips (optional)

Directions:

In a large bowl, mix all dry ingredients together first. Then add in the wet ingredients, and combine everything together well. Roll into balls and smash onto parchment paper-lined tray. If you want to add a few dark chocolate chips on top of each cookie, now’s the time to do that. Then just put them in the refrigerator for 30-45 minutes, and enjoy!

Notes:

If you use unsalted peanut butter, you’ll want to add a pinch of sea salt to the dry mixture in the first step above. You can also cut calories by using PB2 powder (or similar); just make sure you mix it with some extra almond or coconut milk to create a creamy consistency similar to regular peanut butter, before adding it to the cookie mixture. Feel free to taste-test the mixture before shaping it – I always do! If you have a sweeter tooth, add in a tbsp of maple syrup. 😉

Blessings,
Emily

dark chocolate chickpea brownies

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After spending wayyyyy to much on Prime Day yesterday (shhh… don’t tell the hubby!)…..

I thought today might be a good day to create a healthy chocolate bribe –errrh– dish for the family to enjoy, guilt-free! 😀

Dark Chocolate Chickpea Brownies!

• 1 can chickpeas (drained & rinsed)
• 1/3 cup raw cacao
• 1/2 cup coconut sugar (lower glycemic index)
• 2 large eggs
• 2 tbsp coconut milk
• 2 tsp baking powder
• 1 tsp vanilla extract
• 1/2 cup chopped dark chocolate

Directions:
– Toss everything into the food processor or blender, and combine well.
– Pour mixture into a lined baking dish and pop it into the oven at 350 degrees F (180 degrees C).
– Bake for 25 minutes. Quick, easy and hidden goods!

Choose well, and Be well!
Blessings,
Emily

mexican quinoa salad

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A tasty lunch recipe! Prep the night before in a mason jar for easy transport/eating at work. Keep refrigerated until you’re ready to eat. It is DELISH and oh so healthy!

[I was so hungry that I forgot to take a photo of the jar before emptying it.]

The jar layers (from the bottom up) were:
– 1/2 cup quinoa
– 1/4 cup black beans
– 1/2 cup chopped tomatoes (Use pico de gallo if you have it. I was out!)
– a dash of sea salt (optional if you use pico)
– freshly chopped cilantro & basil (optional if you use pico)
– 2 cups baby spinach


YUM! 🙂

Blessings,
Emily

skinny chicken enchiladas

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I discovered this recipe on a Facebook page called Skinnytaste. And boy is it ever a HIT! I had to share it with y’all! 😍

PREP TIME:
10 mins

COOK TIME:
35 mins

TOTAL TIME:
45 mins

These are the BEST Chicken enchiladas, my dish of choice anytime I go out for Mexican! If you’re an enchilada lover like me, you will love these!

Ingredients

For the enchilada sauce:

* 2 garlic cloves (minced)

* 1-2 tbsp chipotle chilis in adobo sauce

* 1-1/2 cups tomato sauce

* 1/2 tsp chipotle chili powder

* 1/2 tsp ground cumin

* 3/4 cup reduced sodium chicken broth

* kosher salt and fresh pepper to taste

For the chicken:

* 1 tsp vegetable oil

* 8.5 oz 2 breast halves cooked shredded chicken breast

* 1 cup diced onion

* 2 large clove garlic (minced)

* 1/4 cup cilantro

* kosher salt

* 1 tsp cumin

* 1/2 tsp dried oregano

* 1 tsp chipotle chili powder

* 1/3 cup chicken broth

* 1/2 cup tomato sauce

For the enchilada:

* 8 7-inch low-carb whole wheat flour tortillas (la tortilla factory)

* 1 cup shredded low fat Mexican cheese

* non-stick cooking spray

* 2 tbsp chopped scallions or cilantro for topping

Instructions

* In a medium saucepan, spray oil and sauté garlic. Add chipotle chiles, chili powder, cumin, chicken broth, tomato sauce, salt and pepper. Bring to a boil. Reduce the heat to low and simmer for 5-10 minutes. Set aside until ready to use.

* Preheat oven to 400 degrees.

* Heat the vegetable oil in a medium skillet over medium-high heat. Sauté onions and garlic on low until soft, about 2 minutes. Add chicken, salt, cilantro, cumin, oregano, chili powder, tomato sauce, chicken broth, and cook 4 to 5 minutes. Remove from heat.

* Spray a 13 by 9-inch glass baking dish with non-stick spray. Put 1/3 cup chicken mixture into each tortilla and roll it.

* Place on baking dish seam side down, top with sauce. Then top with cheese.

* Cover with aluminum foil and bake in the oven on the middle rack for 20-25 minutes. Top with low fat sour cream or scallions if you wish. (Extra points) Makes 8 enchiladas.

Serving: 1 enchilada. Calories: 168kcal, Carbohydrates: 17.5g, Protein: 17.5g, Fat: 6.5g, Saturated Fat: 2g, Polyunsaturated Fat: 0g, Monounsaturated Fat: 0g, Trans Fat: 0g, Cholesterol: 29.5mg, Sodium: 441mg, Potassium: 0mg, Fiber: 8.5g, Sugar: 3g, Vitamin A: 0%, Vitamin C: 0%, Calcium: 0%, Iron: 0%.

Freestyle Points: 6   Points +: 6

YUM! 😃

Blessings,
Emily

Photo and recipe courtesy of Skinnytaste.