African Peanut Stew

What's Cooking Wednesday: 

{African Peanut Stew (vegan)}

*Adapted from Budget Bytes: I changed a few ingredients to how I plan to make this once I get the ingredients, I may also add some chicken for extra protein - so no longer vegan but sounds delicious and nutritious.

[Prep Time: 10 minutes Cook Time: 45 minutes Total Time: 55 minutes]

{Ingredients}
• 1 TBSP olive oil
• 4 cloves garlic
• 1 inch fresh ginger
• 1 medium (1 lb.) sweet potato
• 1 medium onion
• 1 tsp cumin
• ¼ tsp crushed red pepper
• 1 (6oz.) organic canned tomato paste
• ½ cup organic chunky style peanut butter
• 6 cups vegetable broth
• 1 bunch (2-3 cups chopped) kale
• ¼ bunch cilantro (garnish)

{Instructions}
1. Peel and grate the ginger using a small holed cheese grater. Mince the garlic. Sauté the ginger and garlic in olive oil over medium heat for 1-2 minutes, or until the garlic becomes soft and fragrant.
2. Dice the onion, add it to the pot, and continue to sauté. Dice the sweet potato (1/2 inch cubes), add it to the pot, and continue to sauté a few minutes more, or until the onion is soft and the sweet potato takes on a darker, slightly translucent appearance. Season with cumin and red pepper flakes.
3. Add the tomato paste and peanut butter, and stir until everything is evenly mixed. Add the vegetable broth and stir to dissolve the thick tomato paste-peanut butter mixture. Place a lid on the pot and turn the heat up to high.
4. While the soup is coming up to a boil, prepare the kale. Rinse the greens well, then use a sharp knife to remove each stem (cut along the side of each stem). Stack the leaves, then cut them into thin strips. Add the kale strips to the soup pot.
5. Once the soup reaches a boil, turn the heat down to low and allow it to simmer without a lid for about 15 minutes, or until the sweet potatoes are very soft. Once soft, smash about half of the sweet potatoes with the back of a wooden spoon to help thicken the soup. Taste the soup and add salt if needed (will depend on the brand of broth used). Garnish with cilantro.

Back to Fitness Challenge

{80% diet, 20% exercise}

As you have probably heard numerous fitness and nutrition experts explain, achieving those fitness and weight loss goals is due in large part to your diet. It also seems in hearing from many of you that your biggest challenge is your diet, namely portion control and knowing what to eat and how much. As the kids go back to school, we are going back to fitness and nutrition. Time to get back on track and buckle down on clean eating. If you feel that you really need to nail down meal planning, portion control, and meal prepping, than this challenge is for you!



I am looking for:

-People who want to commit to proper eating and exercise
-People who want to lose 5-15 lbs in 3 weeks or just focus on clean eating without the weight loss (we will customize your meal planning and diet to your specific goals!)
-People who are ready to commit and want/need the support of an awesome accountability group

The group will include a bunch of fun challenges, great resources, free coaching from me, and prizes. If you are ready to join me, then apply here:

https://docs.google.com/forms/d/1WI0lxLg8KCemgBMMtv-wLDZsr3t5-86L8OYJqBqLPxQ/viewform?usp=send_form

I will get back to you shortly to get you all set up and ready to get "Back to Fitness"! So excited for this challenge group!

Herbed Chicken with Tomatoes

What's Cooking Wednesday:  Herbed Chicken with Tomatoes (served over quinoa with broccoli)

{Ingredients} 

-2 tsp crushed basil leaves
-2 tsp garlic powder
-2 tsp crushed rosemary
-3 TBSP almond meal
-1/12 lbs thin-sliced boneless, skinless chicken breasts
-2 TBSp olive oil
-1 small onion, finely chopped
-1 can diced tomatoes, drained
-1 1/2 C chicken stock
-2 TBSP almond milk

{Directions}

1.  Mix the herbs and 2 TBSP almond meal in a dish.  Coat the chicken in the seasoned mixture.  Heat 1 TBSP olive oil on medium heat.  Add the chicken and cook until golden brown and cooked through (flipping sides).  Remove from the skillet.
2.  Heat remaining 1TBSP olive oil and add the onion.  Cook the onion until softened, then add the tomatoes and chicken stock.  Bring to a boil, stirring occasionally.  Stir in the almond milk.
3.  Return the chicken to the skilled and cook until heated through.

I served it over cooked quinoa with a side of steamed broccoli (with lemon juice, salt, and pepper - one of my favorite sides hands down).

Meal Planning and Portion Control Simplified

SO EASY!  I wish I could have been using this for years!  No calorie counting, weighing, measuring, grueling meal planning - it would have been so much easier to use these cute, nifty containers.  And this organized girl loves anything color-coded!  This was dinner tonight - broccoli, quinoa, and an egg ( I actually was supposed to have 2 eggs but I was so full from earlier I didn't think I could eat 2 eggs).  So I used one of my yellows, one red, and one green for dinner.  By the way, cooking an over easy egg and putting on top of quinoa is delicious!  The yolk breaks and runs over the quinoa - yum!  Easy peasy!  

Fun "Sliding" Workout

Check out this video for a fun "sliding" workout.  I used paper plates for my sliders ;-).

https://fbcdn-video-a.akamaihd.net/hvideo-ak-xap1/v/t42.1790-2/1549119_776919189035869_1378989032_n.mp4?oh=61d2119289b28cca38942bf281837831&oe=53FE8DA1&__gda__=1409191613_1153eb3540ee8628a9506b086ac0738b

Zucchini Noodles with Tomato and Pesto

Ingredients:
For the Pesto:

• 1 cup packed fresh basil
• 1 clove garlic
• 1/4 cup fresh grated parmesan cheese
•  kosher salt & pepper to taste
• 3 tbsp extra virgin olive oil

For the zoodles:

• 21 oz (3 medium or 4 small) zucchinis
• 1 cup heirloom grape or cherry tomatoes, halved
• kosher salt and black pepper to taste

Directions:

In a food processor pulse basil, garlic, parmesan cheese, salt and pepper until smooth. Slowly add the olive oil while pulsing. Set aside.

"Spiralize" or julienne cut the zucchini, cut it into smaller strands if they are too long and place them in a work bowl. Toss with the pesto and tomatoes and season with salt and pepper as needed.

Can add proteins such as chicken, shrimp, etc.

Coriander Roasted Chicken w/ Chickpea and Avocado Salad

{Coriander Roasted Chicken w/ Chickpea and Avocado Salad}

[Ingredients]
2 TBSP olive oil
4 chicken breasts
1 tsp tumeric
1/2 tsp ground coriander
Salt and pepper
2 cups cooked chickpeas
1 avocado (chopped)
1 shallot (thinly sliced)
1 english cucumber (halved and thinly sliced)
1/4 C mint leaves
2 TBSP rice vinegar
1 TBSP red wine vinegar
1 tsp balsamic vinegar

[Directions]
1) Heat oven to 450 degrees. Heat 2 tablespoons of the oil in a large ovenproof skillet over medium-high heat. Season the chicken with turmeric, coriander, 1/2 teaspoon salt, and 1/4 teaspoon pepper. Cook until golden brown, and crisp on the outside (6-8 minutes. Transfer the pan to the oven. Cook until chicken is cooked through, about 20 minutes. Let rest and slice.
2) While the chicken is cooking, combine the chickpeas, avocado, shallot, cucumber, mint, vinegars, and 1/2 teaspoon salt and 1/4 teaspoon in a mixing bowl.
3) Serve the salad alongside the sliced chicken.

*If you have leftovers, mash the chickpeas and avocados, spread on some romaine lettuce, and roll the remaining ingredients up to make a great lettuce wrap for lunch the next day!