Category: recipes

Zoodle Bolognese

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zoodle bolognese pinDo you ever get stuck in a rut when it comes to coming up with fresh new ideas for healthy weeknight dinners? Me too! I think we all do sometimes, because it’s so easy to rely on the same “tried & true” dinners week after week. But I sure do love it when I find a moment of weeknight inspiration and end up with something super healthy and satisfying that the whole family enjoys! Sound like an impossible combination? Check out this recipe for Zoodle Bolognese. My husband loved it, my girls gobbled it up, and I smiled the whole time knowing that this dinner was made from 100% whole food ingredients, LOADED with veggies, low in carbs, high in protein, and only took me about 20 minutes to prepare. Zoodles for the WIN!

IMG_1730Oh, and one more super secret mom tip for you if you think your kids may turn their noses up at zucchini noodles…enlist their help with spiralizing the zucchini! Kids are much more likely to be excited about trying new things if they’ve helped to prepare them, especially if it involves the spiralizer! Spiralizing is super fun…just turn the crank and these gorgeous, long noodle shaped pieces come pouring out. My kids actually aren’t huge zucchini fans in general, but when we turn it into zoodles (zucchini noodles), I often catch them snacking on the raw zoodles while they’re helping me in the kitchen. And, they’re usually excited to see their creation in the final product as well, thus, more likely to try the dinner!

Don’t have a spiralizer yet? It has to be one of my most favorite kitchen tools (next to my blender), and is such a fun way to create healthier versions of some favorite comfort foods, like Spaghetti Bolognese! It is an inexpensive tool (about $30 on Amazon) that you will absolutely love!

Zoodle Bolognese
Cook and Prep Time: About 20 Min
Serves 4

Ingredients:

2 TBSP olive oil, divided

1 C diced yellow onion (about ½ med. onion)

4 cloves minced garlic, divided

1 lb ground turkey

1 pkg frozen chopped spinach (defrosted and squeezed dry)

4 medium zucchini

1 jar organic marinara sauce

Pink Himalayan Sea Salt & Black Pepper

Method:

  1. Heat 1 tbsp olive oil in a large skillet
  2. Add diced onion and 2 cloves minced garlic and sauté until translucent
  3. Add ground turkey and season with salt and pepper. Cook this mixture until turkey is browned and cooked through.
  4. While turkey is browning (stirring occasionally), prepare zoodles by spiralizing all 4 zucchini, and set aside.
  5. When turkey is browned, add the spinach and mix to combine. Make sure the spinach has been squeezed dry before adding to the skillet.
  6. Pour marinara sauce into the turkey mixture and bring to a simmer
  7. In a separate skillet, heat 1 tbsp olive oil and add remaining garlic.
  8. Add zoodles to the oil and garlic, and cook (using tongs to toss and coat the zoodles with the oil and garlic) for about 2-3 min, or until the zoodles are just tender.
  9. Season zoodles with salt and pepper
  10. Place zoodles in 4 pasta bowls, top with Bolognese sauce, and enjoy!IMG_1731IMG_1732IMG_1734

 

 

Healthy Chocolate Chip Protein Pancakes

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IMG_1533My kids love pancakes for breakfast, but I’m not a fan of filling them up with a plate full of carbs to start their day.  So, I love experimenting with protein pancake recipes!  Protein pancakes can pack a nutritional punch, give lasting energy, and they make my kiddos super happy.

Our favorite protein pancakes are pretty basic, and are made with ingredients I usually have on hand.  We love them because they are easy to whip up, they stay super moist, and because you can flavor them in so many ways.  Today, my kids asked for chocolate chip pancakes, so I let them add some Lily’s brand sugar free chocolate chips to the batter.  They thought they were getting a treat, and I knew it was guilt free…a total win/win!  Sometimes we add blueberries, or make a yummy berry & yogurt topping.  The possibilities are endless!

Quick & Easy Protein Pancake Recipe:
*makes approx 3 servings

1 Cup Rolled Oats
1 Cup Cottage Cheese (can sub Greek Yogurt) – we use low fat, but non-fat works as well
1 Cup Egg Whites
1 Tsp Vanilla Extract
1 Tsp Cinnamon
10-15 Drops Stevia

Optional Add Ins:
1/4C Sugar Free Chocolate Chips (we prefer Lily’s Brand), plus more for sprinkling on top
OR 1/2C Fresh blueberries
Sliced strawberries for garnish

Directions:
Place oats in blender and blend until it becomes like a coarse flour
Add in all other ingredients and blend until smooth
If your batter is too thick, add a tablespoon of almond milk and blend some more
Once blended, add any optional add-ins you like and stir with a spoon
Spray heated skillet with coconut oil, and cook pancakes as usual
Top with an extra sprinkle of chocolate chips and/or berries

Try these out and let me know how you like them!  They are definitely a staple breakfast item in our house, and a real crowd pleaser.  ENJOY!

Cheers to quick, clean cooking!

xoxo,
Malea

Nutritional Information Per Serving (recipe makes approx 3 servings)
Cal 259, Carbs 28g, Fat 6g, Protein 24g, Sugar 1g

 

Kale Chips to the Rescue!

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KALE CHIPS (1)
By Guest Blogger Erin Woodbury

Do your kids love chips? Sometimes kids (and adults) just need to “mindlessly munch.” It’s allowable if the snack is a super-food like kale. Kale is a form of cabbage. Kale is very high in beta carotene, vitamin K, vitamin C, lutein, and is reasonably rich in calcium. Kale, as with broccoli, contains sulforaphane, a chemical with potent anti-cancer properties. Go ahead and crunch-clean with the following recipe…

Recipe: Kale Chips

Ingredients:
1 bunch kale, washed and dried completely
1 tablespoon olive oil
1 tablespoon nutritional yeast
Dash of Sea salt
Dash of Pepper
Dash of Mrs. Dash Lemon Pepper seasoning
Parmesan Cheese (optional)

Directions:

  1. Preheat an oven to 350 degrees F. Line a non-insulated cookie sheet with parchment paper, or spray olive oil spray onto a cookie sheet.
  2. Remove the leaves from the thick stems, and discard the stems; tear leaves into bite size pieces. Wash and thoroughly dry kale with a salad spinner. Toss kale with olive oil and sprinkle with seasonings, salt and cheese.
  3. Bake until the edges brown, approximately 10 to 15 minutes.

Kale Chips

Huge thank you to my friend Erin Woodbury of Living Lean With Erin for contributing this delicious and healthy snack recipe.  You can find her and more of her delicious recipes at @livingleanwitherin on Facebook and Instagram, and also on her website www.livingleanwitherin.com

Solving the School Snack Situation

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Do you ever struggle to come up with healthy items to pack in your kids’ snacks and lunches that they’ll actually eat? I try my best to keep my kids away from processed foods and excess sugar, but when they’re seeing it in all the other kids’ lunch boxes, it can be tough!  My kids are pretty healthy, and understand the importance of choosing quality foods to fuel them through the day, but they also like to have things in their lunch boxes that seem like a treat.  So, my job becomes finding them something high in protein, low in sugar, and ALSO yummy (I know…does that even exist??) to pack for their morning recess snack.

My solution?

No Bake Protein Energy Bites!

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This recipe is so simple to make, and creates a bite sized “treat” that is perfect to pack for school, offer as an after school snack, or even as an after dinner treat!  My kids love taking them to school for their morning recess snack time, and I love knowing that their snack is filled with protein and other healthy ingredients, will give them lasting energy without a blood sugar crash in the middle of class!

Ingredients:*
– 2 scoops chocolate protein powder (I used Shakeology for the added healthy ingredients, but any good quality protein powder would work!)
– 1/3c organic peanut butter
– 1/4c raw organic honey
– 2 Tbsp. PB2 or other powdered peanut butter (optional)
– 1/2c quick cooking oats (I used rolled oats and put them in my magic bullet to make them a little more fine)
– 1/2c applesauce
Optional ingredients for rolling:
– Chopped nuts (walnuts, almonds…whatever you have on hand!)
– Hemp seeds
– Puffed rice cereal

The Method:
1. Thoroughly mix all ingredients together in a mixing bowl.  The mixture should be VERY thick and sticky.  It needs to hold together completely, and should not stick to the sides of the bowl.
2. Once it is completely combined, and you’ve reached the desired consistency, roll into one inch balls and place on a tray or baking sheet.
3. At this point, I prefer to roll them in something to coat the outside of the ball, but this step is optional.  I find that coating the outside helps keep them a little less sticky by the time the kids eat them for snack.  For my most recent batch, I rolled 1/2 in puffed rice cereal and the other 1/2 in a combination of chopped walnuts and hemp seeds (for extra protein!)
4. Place tray in the freezer for 1 hour to allow them to harden separately.
5. Place frozen protein balls in a ziplock bag and store in the freezer until ready to pack or eat.  They should be frozen when you pack them in order to prevent them from getting too sticky.  They are also delicious eaten right from the freezer!

*I’m not big on measuring, so all measurements are approximate. For this recipe in particular, you really need to adjust as you go to ensure the right consistency, so feel free to play around with it. I’ve adapted this recipe from several similar recipes I’ve tried, and make it slightly different every time!

Bone Broth is the New Black

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BoneBroth

Have you tried bone broth yet? I’ve been riding this latest health food bandwagon I’m loving it!! I just finished my latest batch of this liquid gold and had to share some of the awesome health benefits with you, because when you discover something awesome, you just can’t keep it to yourself!

I know, I know…it sounds kinda gross, right?  I promise, it’s not!  Just imagine your favorite chicken soup broth, only richer, more delicious, and LOADED with healthy nutrients.  Are you intrigued yet?  Keep reading to learn what it is, why we should drink it, and how to make it!

What is bone broth? Bone Broth is basically chicken or beef stock that has been cooked VERY slowly for at least 24 hours (more for beef broth) in order to pull the beneficial minerals and nutrients out of the bones.  It is rich in nutrients, and, although bone broth has been around for centuries, has recently become mainstream in for it’s long list of health benefits.

Why should we drink it? Bone broth has a LONG list of health benefits that I’ve quickly summarized for you.
1) Minerals – Unfortunately, most of us are not getting enough minerals in our diets, and mineral supplements are never as good as those naturally derived from food sources.  Bone broth is rich in calcium, magnesium, potassium and more.  These can help with everything from quality sleep to overall mood and energy.
2) Immune boosting – The nutrients in bone broth naturally boost your immune system, and can help speed recovery when you are sick.
3) Healthy joints – Bone broth contains glucosamine & condriotin, as well as collagen and gelatin that all provide support for the bones and joints.  They can also help to reduce inflammation throughout the body.
4) Digestion – The collagen and gelatin help to soothe the digestive tract, and can even help to repair some digestive issues.
5) Bone broth makes you beautiful!  No, really, it has a long list of beauty benefits, such as shiny hair, glowing skin, improved elasticity and fewer wrinkles.  This is due to the collagen and hydrating minerals present in the broth.  I mean, people pay big bucks for collagen treatments, and bone broth does this from the inside out!

How do we make it? Although it takes a long time, making bone broth is actually very easy!  There are tons of recipes online, but I’ve outlined my basic recipe for chicken below:
1) Use two ORGANIC (preferably grass fed) chicken carcasses to two gallons of water in a stock pot. Some people like to add 2 chicken feet as well (for the extra gelatin and collagen).  I know, kind of eww, right?  I couldn’t do it at first either, but I worked my way up to it 😉
2) Add 1-2 tablespoons of apple cider vinegar to the water, and let it sit for 15 minutes.
3) Roughly chop 1 onion, 2 carrots and 2 celery stalks and add to the pot.  I like to add a small amount of sea salt and cracked black pepper at this point as well, but that is optional.
4) Turn the heat on as LOW as it will go, cover your pot, and allow to simmer for at least 22-23 hours.  It should barely simmer.  You don’t want to cook it too fast!
5) After the 23 hours have passed, add in some parsley, thyme and a couple cloves of garlic.  I also like to add a bit more salt and pepper during this last hour.
6) After 24 hours, strain the liquid into mason jars and store in the fridge or freezer until you’re ready to drink it!  If you plan to freeze, only fill the jars 3/4 full, and cool completely in the fridge before freezing.

Are you ready to try this powerhouse health food?  My husband and I have both been drinking small mugs of broth each morning, and I am really loving it!  Give it a try and let me know how it goes. Cheers!

xoxo,
Malea

Succeeding in the Real World

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By Guest Blogger Erin Woodbury

It’s often easy to stick to your “diet plan” while at home or at the office. Preparation is the key to any program, which is why the structure of home-life and office-life isn’t too challenging. It’s the restaurants, birthday parties and life events that tend to make or break most nutrition plans. The first thing you need to understand is that food is GOOD. Food is used to comfort, to celebrate and should absolutely be enjoyed. That’s why you should have a “splurge meal” once per week when you reach your maintenance phase. That meal should be the best and most satisfying thing you love, because you want to feel completely satisfied after it’s over so that you’ll be able to get right back on track. When you’re not eating your splurge meal, but find yourself having to dine out, there are many tips to help you stay on track. In general, people have good intentions on the way to dining out, but completely crumble when they smell the warm breadsticks or chips inside a restaurant. They then make deals with themselves as to why cheating seems like a good idea, chalking it up to a special occasion, a well-deserved treat, or simply a moment of weakness. There are ways to stay on plan AND enjoy special occasions. Try the following strategies the next time you’re faced with the diet-dilemma of real world events that don’t jive with your nutrition goals.

  1. Study restaurant menus carefully and research options online if you know where you’re going to be eating. Select your meal before you ever leave the house, and don’t be tempted by the menu. If that’s not possible, request the nutritional menu at the restaurant and make your healthy selection based on the calories and ratios listed.
  2. If that information is unavailable, stick to what you know: vegetables cooked without oil, lean meats, with sauces and dressings on the side.
  3. Order an appetizer as a meal, and stick to items like ceviche, shrimp cocktail, or chicken satay.

Low-Sugar diets are key to keeping blood sugar low and warding off diseases. Cancers thrive in high-sugar environments. Exercise, which reduces elevated insulin levels, can, conceivably, slash your risk if done consistently, especially when it is varied and combined with a diet low in sugar.

Here’s a fun, easy and delicious brownie recipe that has no sugar:

QuestBrownie

Quick & Fudgy Eggless- Flourless Brownies
Ingredients:
3/4 cup unsweetened applesauce
1/3 cup Trader Joes Cashew Butter
1 cup Chocolate Protein Powder (I recommend Quest)
1/3 cup zero-calorie sweetener
2 TBS dark cocoa powder
2 TBS almond milk
1 tsp vanilla extract
Pinch sea salt
1 Double Chocolate Chunk Quest Bar
1 Chocolate Brownie Quest Bar
(Optional: sugar free chocolate chips)
Method:
1. Preheat oven to 325 degrees.
2. Stir together the applesauce and cashew butter.
3. Add in protein powder though salt and stir.
4. Crumble in the Double Chocolate Chunk Bar and stir.
5. Spread into an 8×8″ pan that’s been coated in cooking spray. Top with crumbled Brownie Bar and any sugar free chocolate you’re using.
6. Bake for 17-18 minutes or until nearly set (keep them slightly underdone in the center).
7. Cool slightly before cutting into 12 squares.
Serves 12
Calories: 100
Protein: 10g
Fat: 4g
Net carbs: 5g

**Huge thank you to Guest Blogger Erin Woodbury of Erin’s Test Kitchen and Living Lean with Erin.  for contributing this article!  She is a chef at Quest Nutrition, an elite fitness instructor, and fit & busy mom of 3.  Make sure to check her out her YouTube Channel, and find many of her delicious recipes on Instagram @livingleanwitherin.

Healthy Scampi

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Don’t you just love meals that are simple, clean & delicious?? This meal took no more than 20 minutes to put together, and was a super healthy crowd pleaser at the Anderson dinner table.  I don’t know about you, but dinner time can be a busy time for us, and having a stockpile of healthy, quick dinner ideas is the key to making sure we stay on track with our healthy eating.

healthy scampi

The method:
1. Spiralize 2-4 organic zucchini. I LOVE my spiralizer!  It turns pretty much any vegetable into these adorable noodles. It is a relatively inexpensive tool that I got on Amazon, and we use it ALL the time.
2. Sauté wild caught shrimp in lemon juice, coconut oil and garlic until cooked through.
3. Remove shrimp from pan and add zucchini noodles to pan with leftover sauce. Add a bit more lemon juice, coconut oil, garlic season with a bit of sea salt or pink himalayan salt and black pepper. Add red pepper flakes & grape tomatoes (optional). 3. Toss zucchini in sauce and cook until just tender.
4. Top with cooked shrimp and VOILA…dinner is served! How easy is that??

Eating clean doesn’t have to be boring or take a ton of time. Be sure to download my free Fit & Busy Guide to Eating Clean on the Go for some great ideas on how to eat clean when your always on the go…like me! Let’s be fit & busy together!

Xoxo,
Malea

Zoodles – Fit Food Made FUN!

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photo 2Serving up healthy and delicious meals that are ALSO family favorites can be a challenge, so when I come across a “gem” of a meal that is healthy, delicious, colorful, AND a crowd pleaser, I just have to share it with my fit & busy friends!  I recently purchased a Spiralizer from Amazon and I’m OBSESSED with it.  This is an inexpensive tool that is an absolute MUST in the kitchen of the fit & busy.  You can make “noodles” with just about any veggie you can think of.  Talk about a great way to make healthy food FUN and appealing to the entire family.  This was actually one of my first spiralized creations, and it was a huge HIT!  Yep, even my kids gobbled this one up.

This Zoodle creation was so simple to make.  Follow the easy steps below, or improvise by substituting veggies you have on hand.  Keep it colorful and you really can’t go wrong.

1. Roast cherry and/or grape tomatoes in a little olive oil and salt and pepper until they start to shrivel up just a bit.

2. Cook up some chicken breasts with your favorite method (I used grilled chicken)
2. While the tomatoes are roasting and the chicken is grilling, spiralize 4-5 zucchini and set aside.
3. Prepare the garlic lemon “cream” sauce:
    -sautee 2-3 cloves of garilc in 1 tsp olive oil
    -whisk in about 1/2c chicken stock or broth
    -in a magic bullet or blender, blend together 1/4c cottage cheese and 1/4c NF Greek yogurt with the juice from 1/2 lemon.
    -whisk yogurt mixture into garlic mixture and season with salt and pepper to taste.
    -stir in some lemon zest and a splash more lemon juice for a bright, fresh flavor.
4. Throw Zoodles into a skillet over high heat, top with sauce, and toss together until zoodles are coated and just begin to cook.
5. Plate up zoodles, top with sliced grilled chicken and roasted tomatoes.
I hope you and your family enjoy this quick, fresh & healthy meal!  Make sure to comment below with your results!
 xoxo,
Malea
*One of the great things about being in the health & fitness industry is that I am surrounded by healthy & talented people who inspire me on my quest to stay fit, busy & fabulous.  My wonderful friend Erin is an amazing healthy cooking goddess, and was the inspiration for this creation.  Check her out on instagram @livingleanwitherin or at www.livingleanwitherin.com.  While you’re there, make sure to sign up for her FREE “Lose 5 in 5” meal plan.  It rocks.

A Smoothie a Day…

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chocolate green smoothieWe all know that eating 5 small, balanced meals a day is the best way to stay fueled through our #fitandbusy lives. Well, HOPEFULLY we all know that, and, if not, stay tuned for upcoming blog posts on why this is so important!! In the meantime, let’s talk about a quick and easy “meal” solution that can be consumed on the run, and can be loaded with all sorts of nutritional “extras.” Smoothies, or protein shakes, are an AWESOME way to get a quick, balanced meal into your busy day. I usually like to have a smoothie as my mid-morning meal, at around 10ish, or after I teach my morning class. I love to experiment with different combinations of ingredients, and I ALWAYS try to sneak extra healthy ingredients in there, especially if I plan to share with the little people in my house.

Beware of the smoothie trap!  Not all smoothies are created equal.  Smoothies, such as the ones at the big chain smoothie stores, can be LOADED with unwanted sugar and calories.  Even “all fruit” smoothies can be sneaky little devils with WAY more calories than you expect, and who will take your blood sugar on a crazy ride!  When I am talking about smoothies, I am really talking about blended protein shakes.  It is important to make sure that your smoothies have all of the macros (protein, carbs and fat, in the appropriate ratios) represented in order for it to be a blood sugar friendly meal option that isn’t going to sabotage all your hard work.

Basic customizable smoothie recipe:Strawberry smoothie
Protein powder of your choice (I prefer a whey option, but there are some great vegan choices as well.  You can also opt to add Greek yogurt or cottage cheese for additional protein)
Liquid (water, coconut water, almond milk, coconut milk, regular milk)
Healthy fat source (nuts, nut butter, coconut butter, avocado)
Fruit (½ banana, acai, berries, mango, etc.)
Veggie (spinach, kale, cucumber, etc.)
Healthy “extras” (chia seeds, flax, cacao nibs, shredded lite coconut, etc.)
Ice
Anderson Family’s Favorite Chocolate Smoothie:
Chocolate protein powder (we love Nutri Whey)
Almond milk
Peanut butter
Spinach and/or kale
Chia seeds
Hemp hearts
Bee pollen
Ice
This is a protein & superfood packed smoothie that I know will give my family the fuel they need to get through their busy days.  And, they LOVE it!  Have fun mixing and matching!
xoxo,
Malea