Crockpot Black Bean Chicken

This is a tasty and healthy chicken dish that is so easy to prepare.  The chicken is versatile and can be used for salads, tacos, nachos, or eaten straight with a fork.  It has become a regular in our house.

2 boneless, skinless, chicken breasts
1 can black beans, rinsed and drained
1 C salsa
1 TBSP taco seasoning
1/2 tsp cumin

Place the chicken in the crock pot and sprinkle the taco seasoning and cumin on top.
Cover the chicken with the beans and salsa.
Cook the chicken on low for 4 hours (until it shreds nicely with a fork).
Serve warm over lettuce or tortillas with your choice of toppings.

This recipe is from www.skinnytaste.com.

Homemade Fajita Seasoning

 

Another homemade seasoning on the menu!  This fajita seasoning did not disappoint.  It was so much tastier than any store bought fajita mix I have ever used.
I love having homemade seasonings in my pantry.  They taste better and are so much better for you.  I just store mine in glass canning jars or extra glass jars I have saved and sanitized from other foods.  I added this fajita mix to my homemade collection including homemade taco seasoning and homemade pumpkin pie spice.

2 TBSP corn starch
4 tsp chili powder
2 tsp kosher salt
2 tsp paprika
1 tsp sugar
1 tsp onion powder
1 tsp cumin
1/2 tsp garlic powder
1/2 tsp cayenne pepper

Combine all ingredients in an airtight jar or container and store at room temperature.
Use for any fajita dish!

This recipe is adapted from simplyscratch.com.

Greek Yogurt Pancakes

 

After I posted the Two-Ingredient Pancakes, a friend of mine suggested these Greek Yogurt Pancakes.  I am so glad she did, too!  These pancakes are fluffy but thick and sure filled myself and my little guy up this morning.

I topped mine with butter and honey and it added the perfect amount of sweetness to the pancakes.  This recipe makes a small batch, so it is perfect when there are only two of us to make breakfast for most mornings!

This recipe makes about 6 small pancakes.

1, 5.3 oz container or 2/3 C of plain Greek yogurt
1 egg
1 tsp baking soda
1/2 C flour (either 100% all-purpose or 1/2 whole wheat and 1/2 all-purpose)
1/2 tsp cinnamon (optional)

Combine all ingredients in a medium mixing bowl (the batter will be really thick).
Spoon the batter onto a hot griddle (on medium heat) and spread it out a little bit.
Cook for 1-2 minutes on each side until the pancake is cooked through.
Serve warm with your favorite toppings.

This recipe is from my friend, Emily, and I added the cinnamon (because I love cinnamon in all my breakfast foods :-)

Peanut Oat Honey Bars

 

These are tasty, easy bars to make using real ingredients.  They are not full of sugar but satisfy a need for a little afternoon snack.

This recipe makes 9 bars.

1/2 C honey
1/3 C peanut butter
1 TBSP butter
1/2 tsp vanilla
2 C oats
1/2 C honey roasted peanuts
1/4 tsp cinnamon

Preheat the oven to 300.
Line the bottom and sides of an 8"x8" baking pan with parchment paper.
In a mixing bowl, mix together the oats, peanuts, and cinnamon.
In a small saucepan on medium heat, melt together the honey, peanut butter, and butter.
Add the melted mixture and the vanilla to the bowl of dry ingredients.
Mix together completely.
Spread in an even layer in the parchment paper in the baking dish.
Bake for 22-25 minutes until golden.
Let the bars cool and cut into 9 squares.
If you do not let the bars cool, they will be really crumbly...so patience is a key here!  They become more solid (but not too hard) in the fridge.
Store leftover bars in an airtight container in the fridge.

This recipe is adapted from peanutbutterandpeppers.com.

Two-Ingredient Pancakes

My little baby is now a toddler.  I am in awe everyday how fast he is growing and changing.  With a toddler comes decisions that I believe should be made now...before he is old enough to be too set in his ways...before habits are so difficult to change.  Those decisions center on healthy living.  I believe in teaching my son (who has a vocabulary of a total of four words) no matter how young, about how to eat well and exercise...and love it!  There is a time and place for treats and food a little more indulgent (holidays, special occasions, etc.) but our daily food choices are as whole and clean as we can make them.  These pancakes were a fun way to jazz up our lunchtime routine and I did not feel any sort of guilt feeding them to my little one.  In fact, he loved them and ate three in the blink of an eye!
(Keep in mind, these are not "bready" like traditional pancakes...they are sweet like ripe bananas and have a slightly different texture.  They are still delicious, but in their own way...not the same deliciousness you would find in a flour based pancake.)

This recipe will serve 2 (about 8 small pancakes).

1 large, ripe banana
2 large egs
cinnamon (optional - use as much or a little as you would like)

Bring a large pan or griddle to medium heat - depending on your pan, you may need to coat with a layer of butter before pouring on the batter.
Mash the banana really well (you don't want it to be too chunky).
Add the eggs and cinnamon and mix everything together really well with a fork.
Pour the batter in 4-5" diameter circles onto the griddle.
When the batter starts to bubble, flip the pancakes.
Cook for another minute or two until the pancake is cooked through and serve warm with your favorite pancake toppings.

Variations of this recipe have been circulating the internet and my dad gave me this version.

Whole Wheat Banana Applesauce Oat Bread

The name of this bread may be quite the mouthful to say, but this slightly sweet, hearty bread is definitely a delicious mouthful to eat.
Healthy versions of classic treats or desserts are risky.  People come in expecting a sweet, traditional bite and when that is not what they get, they may be disappointed.  So don't expect a traditional banana bread to come out of the oven as a result of baking up this delicious loaf...but expect something tasty nonetheless.
I loved this bread and love the heartiness and the fact that it was not too sweet.  The riper the bananas, the sweeter the bread...because there is no added sugar in the bread!

This recipe makes 1, 9"5" loaf of bread.

 1 (+ a little bit more...just fill the measuring cup a little over the top) C ripe, mashed bananas
1/3 C honey
1/3 C unsweetened applesauce
1 tsp vanilla extract
1 egg
3/4 C milk (I use 2%)
1 1/2 C whole wheat flour (or for a slightly lighter loaf, use 1 C whole wheat and 1/2 C all-purpose flour)
1 C rolled oats
1 1/2 tsp baking powder
3/4 tsp baking soda
1/4 tsp salt
2 tsp ground cinnamon

Preheat the oven to 350.
Lightly grease a 9"x5" bread pan.
Mix together the bananas, honey, applesauce, vanilla, egg, and milk in a large bowl.
In a separate bowl, stir together the flour, oats, baking powder, baking soda, salt, and cinnamon.
Combine the wet and dry ingredients but be careful not to over mix them or your bread will be tough.
Pour the batter into the pan and cook for 50-70 minutes (until a toothpick comes out of the center of the loaf mostly clean (no "wet" batter attached but a few crumbs are ok).
Remove the bread from the oven and let it cool in the pan for 3-5 minutes.
Let the bread finish cooling on a wire rack before you slice into it.

This recipe is adapted from www.ambitiouskitchen.com.

Oven Roasted Asparagus Spears

I love this time of year!  Fresh fruits and vegetables are starting to appear at the grocery store again (for more reasonable prices) and they are in season and so tasty!  (I love where we live, but fresh produce in Utah struggles in the winter...I guess I was spoiled growing up in Northern California with year round farmer's markets and fresh produce...)
Sometimes vegetables are best served with a little flavor alteration as possible.  That is exactly the case here.  These asparagus spears hit the spot and compliment a wide variety of dishes.  You can adjust the seasoning to your taste (more salt, more pepper) too.

This recipe makes 2-4 servings.

1 bunch of fresh asparagus spears (about 1 lb.)
salt
pepper
olive oil

Preheat the oven to 450.
Rinse off your asparagus spears.
Cut off the bottom 1-2" of the spears.
Place on the pan.
Drizzle the asparagus with olive oil and roll the pieces around so each bit gets some olive oil.
Sprinkle with salt and pepper and make sure you rotate the spears again so each one is salted and peppered all over.
Bake for 10-12 minutes.
The spears are done when you can pierce them with a fork.
Serve warm.

This recipe is a Cookie Sundays original (but a very common way to prepare asparagus).

Healthy Granola

I love granola!  It is a great snack, can be substituted for cereal, goes really well with fruit and yogurt...the reasons are endless.  The other granola recipe I have is fantastic but definitely more of a treat than a healthy staple, but is oh so delicious.  This granola is definitely healthier but in no way does it sacrifice flavor!
You really can use any combination of nuts and seeds you have handy.  I tend to buy whatever is on sale so the combination will be slightly different every time.  Create a combination that works for you and your family.

This recipe makes 7-8 C of granola.

3 1/2 C old fashioned rolled oats
2 C sliced, chopped nuts (almonds, walnuts, cashews...)
1 C shredded coconut (unsweetened for a healthier granola)
1 C raw seeds (sunflower, pumpkin...)
2 tsp ground cinnamon
2 tsp ground ginger
1/2 tsp ground nutmeg
6 TBSP unsalted butter (or canola oil)
1/2 C honey
2 tsp vanilla extract
1/2 tsp salt

Preheat the oven to 250..
Cover a large, rimmed baking sheet with a piece of parchment paper.
In a small saucepan, heat the butter and honey on medium heat until the butter is melted.
Remove the honey and butter from the heat and stir in the vanilla extract.
Combine all of the dry ingredients in a large bowl.
Coat the dry ingredients entirely with the honey mixture.
Spread evenly onto the pan.
Bake for 60-70 minutes.
Remove the pan from the oven.
Let the granola cool completely.
Break it into chunks and store it in a large ziploc bag or airtight container.

This recipe is adapted from www.100daysofrealfood.com.

Baked Tomatoes

I love tomatoes.  My husband does not and whenever we go somewhere to eat and his salad or dish comes with tomatoes, he puts them on my plate for me!
These are a fun, really simple side dish that allows for your own individual preferences to come through (more seasoning, less cheese, etc.).  The tomatoes could also add a little flair to sandwiches or burgers.

2 large tomatoes, sliced (about 1/4"-1/2" thick)

Italian blend shredded cheese (or just Parmesan)

Italian seasoning (or a 1:1 ratio of dried basil and dried oregano)

olive oil

Preheat the oven to 400.

Lightly coat a baking sheet with cooking spray.

Place the tomato slices on the baking sheet.

Sprinkle with the desired amount of cheese and seasoning on each tomato slice (this really is up to you!).

Drizzle each tomato lightly with olive oil.

Bake for 10-12 minutes until the cheese starts to turn golden.

Serve warm.

Cheesy Summer Veggies

I first had this recipe at a cousin's house for dinner and knew I had to make it at home.  I am kind of picky about how I eat squash because the texture can be a big "yuck" for me sometimes.  This was the perfect way to eat squash...pair it with cheese and tomatoes?  Love it!
I like tomatoes and my husband doesn't and he likes potatoes and I don't so I did half the pan with tomatoes and half the pan with potatoes.  You can obviously mix them all together if your taste buds are fans of both tomatoes and potatoes.

This recipe makes about 4-6 servings.

1 zucchini, thinly sliced
1 yellow squash, thinly sliced
2 tomatoes, thinly sliced
1-2 medium potatoes, thinly sliced
1 garlic clove, minced
3/4 C yellow onion, diced
1 TBSP olive oil
1 tsp thyme
salt and pepper
1/1-1 C Italian cheese blend (the cheese could be omitted if you are looking for a way to cut back on calories)

Preheat the oven to 400.
Saute the garlic and onion in the olive oil on medium heat for about five minutes until they are soft.
Spray and 8"x8" baking pan or a pie pan (or really and pan you have that is small-ish) with cooking spray.
Place the sauteed garlic and onion on the bottom of the pan.
Place the zucchini, squash, tomatoes, and potatoes in an alternating pattern in the dish over the onion and garlic.
Sprinkle with salt, pepper, and thyme.
Cover the pan with foil.
Bake for 25-30 minutes.
Remove the foil and sprinkle the veggies with the cheese.
Bake, uncovered, for another 15-20 minutes until the cheese is golden and starting to crisp on the edges.

This recipe is adapted from www.budgetbytes.com.

Blueberry Applesauce Oatmeal Muffins

These are incredible.  The only mistake I made was making a single batch instead of doubling it first thing!
These muffins are a lot healthier than a standard muffin recipe but taste amazing.  They are hearty without tasting "healthy".  They are great warm or cooled.  I could eat the entire batch on my own...and I just might as soon as I am done writing this for you!

Make 12 muffins.

1 1/4 C whole wheat flour
1 1/4 C oats
1 tsp baking powder
1/2 tsp baking soda
1/4 tsp salt
1 tsp cinnamon
1/4 tsp nutmeg
1 C unsweetened applesauce
1/2 C buttermilk*
1/4 C brown sugar, packed
2 TBSP canola oil
1 large egg
3/4 C fresh blueberries

Preheat the oven to 375.
Grease or line 12 muffin cups.
Mix all of the ingredients except the blueberries together in a large bowl until the dry ingredients are just moistened.
Gently fold in the blueberries.
Spoon the batter evenly between 12 muffin cups.
Bake for 16-20 minutes (until a toothpick comes out of the center of the muffins clean).
Cool on a rack.

*Out of buttermilk?  See my buttermilk replacement tutorial!

This recipe is adapted from annies-eats.com.

Apple Cinnamon Oatmeal

I had never really made oatmeal before last week.  I know, crazy.  I think it smells good and looks good but I am a huge texture person so I didn't think I would like it.  I tried this basic recipe, tweaked it a little and loved it!

Basic Oatmeal (single serving):
1/4 C oats
1/2 C milk
1/2 tsp cinnamon
1 TBSP brown sugar
maple syrup

Mix all ingredients in a small saucepan.
Bring them to a boil for a couple of minutes until the mixture thickens.
For extra sweetness, add a drizzle of maple syrup.

Apple Cinnamon Oatmeal
Add 1/2 small Granny Smith apple, finely chopped to the basic oatmeal recipe above.
When it is finished cooking, top with chopped pecans and maple syrup if you want some extra crunch and sweetness.

My Favorite Smoothie

This is my favorite smoothie...aka what I have with breakfast EVERY morning.  It is "green" without actually being green!
Take creative liberty with this smoothie.  Mine is slightly different each morning - I never measure ingredients for this.  To give you a starting point I have included some rough measurements, but adapt it to your taste.

2 C spinach and or kale
1/2-1 C orange juice
1 banana
1/2-1 C mixed frozen berries (mine includes blueberries, raspberries, and blackberries)

Blend the spinach/kale and orange juice until smooth.
Add banana and berries and blend until smooth.
The orange juice and berries really change your consistency so change your ratios depending on whether you want a runny or a thick smoothie.

Open Faced Avocado and Egg Sandwich

My new stay-at-home mom job has been quite an adjustment for me.  I love it, but it has been hard.  One of the hardest things for me has been making good protein and vegetable packed lunch choices.  I used to pack really healthy lunches to take to work with me and it was so easy to eat well.  At home when I am not on such a schedule with a newborn it has been harder to come up with tasty, healthy lunches.
This week I made this sandwich and fell in love.  I think I could eat this every day!

2 slices whole wheat/multi-grain bread
1/2-1 avocado
tomato slices (I used about 1/2 C cherry tomatoes)
2 eggs (prepared your favorite way - I love scrambled!)
salt and pepper to taste

Toast the bread.
Prepare the eggs your favorite way.
Mash the avocado and add salt and pepper to taste.
Spread the avocado on the toast.
Put tomato slices over avocado.
Add prepared egg to top.
Serve warm.

Multi-Grain Pancakes or Waffles

Breakfast is my favorite meal of the day - even when it just involves a bowl of cereal.  I have never been able to skip breakfast.  I wake up hungry no matter when, what, or how much I ate the night before.  My favorite breakfasts though involve hot breakfast food, fruit, and cooking/eating it with my husband.
These pancakes were so hearty and filling but tasty.  They did not taste heavy but when my husband is full after two pancakes - there is definitely some substance to them!  I also love that healthier breakfast options (not that smothering the pancakes in syrup helped) can taste so good.
This recipe was originally for waffles but the author said it could be used for pancakes, too.  We opted for the pancake route and were not disappointed!

2 C buttermilk
1/2 C old-fashioned oats
2/3 C whole wheat flour
2/3 C all-purpose flour
1/4 C toasted wheat germ (or cornmeal or more whole wheat flour)
1 1/2 tsp baking powder
1/2 tsp baking soda
1/4 tsp salt
1 tsp cinnamon
2 eggs
2 TBSP brown sugar
1 TBSP unsweetened applesauce (or canola oil)
2 tsp vanilla

Combine the buttermilk and oats in a bowl.
Let the mixture sit for 15 minutes.
In a separate bowl, mix the flours, wheat germ, baking powder, baking soda, salt, and cinnamon.
Add the eggs, brown sugar, applesauce, vanilla, and buttermilk mixture.
Stir until just combined.
Pour about 1/3-1/2 C mixture on a skillet per pancake (we usually rub butter on the warm skillet to get a perfect golden brown color).
Cook on both sides until cooked through.
You can also follow the directions for your waffle iron and make waffles instead.

*This recipe is from ahintofhoney.com.

Tortellini Soup

My husband is a meat and potatoes kind of guy.  He eats like a lion and bikes enough to not have put on a pound in 5 years of marriage/dating/eating my cooking.  Meat, however tasty, is expensive.  In our efforts to cut back on our monthly grocery bills (we go through three gallons of a milk a week to give you an idea), we are trying to have one "meatless meal" each week.  To find a recipe that would fill up my never full husband and make great leftovers has been a challenge, but this one was a hit.  It was delicious the night before and made leftovers he raved about the next day - and it was one of the simplest recipes I have ever made!
If you have any "meatless meal" recommendations, please pass them my way!

1 TBSP olive oil
1/2 C onion, finely chopped
2 cloves garlic, minced
1/2 tsp dried oregano
1 (15 oz.) can diced tomatoes, with juices
4 C low-sodium chicken broth
9 oz. cheese tortellini, fresh or frozen
3 cups fresh spinach, loosely packed
Salt and pepper
Grated Parmesan cheese, for serving

In a large saucepan, heat the olive oil over medium-high heat.
Add the onions and stir them for about 5 minutes until they are soft.
Add the garlic and stir for about 1 minute.
Mix in the oregano and tomatoes.
Add the broth and bring the soup to a boil.
Put the tortellini into the soup mixture and follow the directions on the package to cook the pasta.
During the last minute the tortellini takes to cook, stir in the spinach.
Salt and pepper to taste and serve with a sprinkle of Parmesan cheese on top!

*This recipe is from annies-eats.com.

Quick Salsa

I am always looking for easy, tasty, and healthy snacks!  This salsa meets all three requirements - it takes just a few minutes to make, is some of the most delicious salsa I have ever tasted, and is made almost completely of vegetables - how much better can you get?
We have adjusted some of the quantities depending on what type of flavor we are looking for.  Just remember, you can always make it hotter, but you can't take out the heat that is already there!

1- 14 oz can diced tomatoes
1- 10 oz can Rotel tomatoes (you choose the spiciness)
1/2 small onion, roughly chopped
1 clove garlic, peeled and smashed
1-2 jalapeno peppers, seeded or not (depends on how spicy you like it)
1-2 serrano peppers, seeded or not
1 teaspoon honey
1/2 teaspoon salt
1/4 teaspoon ground cumin
small to medium size handful of cilantro, washed
juice of 1 lime (about 1-2 TBSP)

Put all ingredients in a food processor.
Process until blended to as smooth or chunky as you would like!

This recipe is adapted from http://www.mountainmamacooks.com/.

Creamy Avocado Sauce

This sauce was delicious.  The first time we ate it, we paired it with pasta and sprinkled with parmesan cheese.  This would be a great sandwich spread and dip for all things Mexican food-ish.  It is so simple to make, and actually quite healthy.  The avocados themselves make this sauce so creamy - no need to add any sort of dressing, cheese, or other thickening dairy product!

2 ripe avocados, peeled and with pit removed
juice of 1 lemon
2 garlic cloves, minced
1/2 tsp salt
2 TBSP olive oil
1/2 tsp dried basil

Place all ingredients in a food processor.
Blend until smooth.
For pasta: Serve over warm pasta, but do not reheat pasta with sauce (add the sauce after reheating the leftover pasta).
For dips: Serve with pita bread, egg rolls, tortillas, chips, or any other mechanism to get the sauce into your mouth!
Refrigerate any uneaten sauce.

*This recipe was adapted from http://ohsheglows.com.

Banana Oat Cookies

To assist with many people's healthy eating New Year's Resolutions, here is a healthier version of an oatmeal cookie.  The banana taste is strong, so if you are not a banana fan, try substituting the banana with pumpkin puree or peanut butter.  Enjoy these tasty cookies - sugar and unhealthy fat free!

3/4 C oats
1/2 C coconut flakes
1/4 tsp salt
1/2 tsp cinnamon
1/4 tsp allspice
1/8 C wheat flour
1/4 C pecans (finely chopped)
1/2 C raisins or other dried fruit
1 ripe banana
1/4 C applesauce
1/2 tsp vanilla

Preheat oven to 350.
Combine dry ingredents in a large bowl.
Add in the wet ingredients and mix well.
Place a piece of parchment paper on a cookie sheet.
Spoon dough into a round cookie cutter placed on the parchment paper.
Press dough to fill the cookies cutter to the edges.
Bake for about 20 minutes until the edges are golden.
Eat immediately or refrigerate until ready to eat.
(Makes about 10 cookies).

* Recipe adapted from http://blueberrygirlinoz.blogspot.com.