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Clean E̶a̶t̶i̶n̶g̶ Playdough

Clean eating playdough? I don’t actually suggest EATING it, but the point is that you COULD! 

playdough

Now I know that Playdoh (from the store), is labeled as non-toxic, but I wouldn’t suggest eating it! Would you?  A United States patent indicates it is composed of water, a starch-based binder, a retrogradation inhibitor, salt, lubricant, surfactant, preservative, hardener, humectant, fragrance, and color. A petroleumadditive gives the compound a smooth feel, and borax prevents mold from developing. That does NOT sound delicious, or consumable at all! Not to mention, if you leave the cap off, or even just cracked a smidge…it’s garbage. Instant odd-shaped marbles!

*Fun Fact: When the original inventors designed the Playdoh modeling clay it was intended to be used as wallpaper cleaner.

Homemade playdough, on the other hand, is made with just a few basic ingredients that you most likely have in your kitchen. The only thing you might not have is cream of tartar. You can get it in the spice aisle, and I make enough homemade playdough that I just make sure to have some on-hand. My kids LOVE playing with it! Even my older kids! HECK! Even I like to sit down and play when they get it out! It’s kind of soothing and mesmerizing! Don’t believe me? Try it!

So what does playdough have to do with health and/or fitness? Well, here is how I’m tying this all together! I have made an observation throughout the years that sometimes in order for me to find some ME time, I have to set the kids up with something FUN for them to do that will keep them busy for 30-60 minutes – just enough time for me to get in my workout! Homemade playdough is one of those things that keeps them occupied long enough for me to do my workout. I get out all of the cutting tools, rollers and toys, spread it all out on the table and let them go to work. So THERE…that’s how playdough is health/fitness related! Works for me!

playdough_toys

This is my go-to recipe! And even though it feels like winter, it’s still technically fall, so a pumpkin-spiced dough recipe works just fine! But feel free to experiment and try other varieties! Christmas cookie (vanilla/nutmeg)? Peppermint candy (peppermint extract & red food coloring)?

To store, just pop it into a ziploc bag, and keep in the refrigerator for MONTHS! 🙂

Pumpkin Spice Playdough Recipe 

 

Ingredients:

  • 1 cup flour
  • 1 cup water
  • 1/4 cup of salt (a little more if you use kosher)
  • 1 tablespoon coconut oil*
  • 2 teaspoons cream of tartar
  • 2 teaspoons pumpkin pie spice (or a mix of cinnamon/nutmeg/cloves)
  • optional: food coloring or natural food based dyes (such as beet juice and turmeric)

Directions:

  1. Combine all ingredients (except food coloring) in a large pot.
  2. Stir over medium heat until a big ball forms. (It should be smooth and no longer sticky.)
  3. Remove from the pot and allow to cool until the dough can be worked by hand.
  4. Divide the dough into however many different colors you want.
  5. Work the colors into the dough by adding a few drops at a time and kneading. (We used red and yellow to make orange but you can just leave it as is.  Other colors could be achieved with natural juices: beet, carrot, turmeric.)
  6. Enjoy!

* Coconut oil is the secret ingredient.  It makes the best play dough EVER!  If you haven’t tried it, I highly recommend it.

HAVE FUN!!!

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Easiest Peasiest Homemade *Slow Cooker* Chicken Soup

Do you ever get a hankering for some homemade chicken soup, but you just don’t have the time? VOILA! I’ve got the answer, and I found it by accident! That is usually how I get my best ideas…accidentally. 🙂

I started out this recipe as something totally different, and then halfway through decided it would be chicken soup. And it was so easy! The kids and the husband ALL loved it – there was some definite bowl-licking going on!

easy_chicken_soup

And so…here’s what you do.

Ingredients

    • 2 lb. Chicken Thighs OR breasts
    • ½ T. sea salt
    • ¼ t. Pepper
    • 1 t. poultry seasoning
    • 2 Garlic Cloves, minced
    • 5 C. Chicken Broth
    • 1 C. chopped carrots
    • 1 C. chopped celery
    • 1 C. chopped onion
    • 2 ½ C. wide egg noodles *optional (to keep the carbs down use kale instead! apx 4 cups, stems removed and chopped)
    • Additional Salt and Pepper, to taste
 

Instructions

    1. Place the chicken in the bottom of a crock pot. Sprinkle the salt and pepper and poultry seasoning over the chicken.
    2. Pour the chicken broth into the crock pot.
    3. Cook the chicken on high for 4 hours.
    4. After 4 hours the chicken should be very tender. Remove the chicken from the crock pot and place in a bowl.
    5. At this point, if you desire, you can strain the broth in the crock pot through a fine mesh sieve(if you want a broth free from any debris left from the chicken). Add the broth back to the crock pot after straining.
    6. Turn heat back to high.
    7. Lightly shred the chicken cover and refrigerate.
    8. Add the carrots, onions, and celery to the broth and cook on high for 2 hours.
    9. In the last 30-40 minutes of cooking, add the noodles OR kale to the soup. *Adjust time as needed to make sure noodles/kale are cooked and tender.
    10. Check the seasonings and add more salt or pepper as necessary.
    11. Add the chicken to the soup and allow to reheat for about 10 minutes.
    12. Enjoy!

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Plans for Weekly Meal Plans

So I’ve heard from enough people that they’d be interested in my weekly meal plans, that I’ve decided to start sharing them again. I’m starting with this one here, but I’ll be sending a weekly newsletter, available for FREE if you’d like to receive it every weekend, in time for shopping and planning for the week ahead. Just provide your information below, and you will receive next week’s meal plan via email.

I am a believer in a 5 dinner plan for the week. I have a list of typical breakfasts, lunches and snacks that I almost always eat from, and that just leaves dinners. I have found that we really only need FIVE dinner plans, leaving room for one night of leftovers and one night that is a flex night – either a date night, dinner out, dinner at a friend’s house, etc. There is almost always SOMETHING that comes up like that. So plan for 5 meals, and I think you’ll find that will be enough for the whole week!

Do some weekend meal prepping, for quick and easy breakfast, lunches and snacks that you can grab and GO!

Click HERE for this weeks meal plan.

 

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Qurazy for Quinoa & Quale?

Kale (not quale!) –  I took that joke TOO far! 😉

I was in the mood for a Mediterranean salad the other night, and didn’t really feel like looking for recipes on-line, so I just made this one up! And oh MAN was it delicious! My husband and I gobbled this up and fought for the left-overs. (Slight exaggerations occur on this blog from time to time). Oh! And this is super easy, too! And I’m all about easy!

kale_quinoa_greek_salad

 

Here’s what you’ll need:

 

Greek Quinoa Kale Salad

Makes 8 servings

  • 1 c. Quinoa (I used red and brown – for fun!)
  • 2 c. water
  • 3 c. chopped kale (I used curly leaf for this recipe)
  • *1/4 t. kosher salt (optional)
  • 1 long cucumber (or 2 regular)
  • 6-7 roma tomatoes (or whatever tomatoes you like!)
  • 1/4 C. chopped red onion
  • 2-3 T. chopped fresh parsley (or 1 T. dry)
  • *Optional add-ins: kalamata (or black olives), light feta cheese

Dressing:

  • 2 T. extra virgin olive oil
  • 2 T. red wine vinegar
  • juice from 1/2 fresh lemon
  • 1-2 cloves garlic – minced
  • 1 t. Mrs. Dash, Spike or any other all-purpose seasoning
  • salt & pepper (to taste)

Directions

Prepare quinoa according to package instructions. Set aside to cool. While the quinoa is cooking, place the chopped kale in a large bowl. *Sprinkle with kosher salt. IMPORTANT STEP: Massage the kale! WHAT?! Yep…I promise, it makes ALL the difference! Simply rub together, smash, toss and smash for a few minutes and the texture becomes much softer and better for salads! Chop the cucumbers, tomatoes, onion and parsley. When the quinoa is cooled, transfer to a big bowl. Add kale and chopped veggies. Whisk the dressing ingredients together and pour over everything. Toss gently. Add optional mix-ins like olives and feta cheese.

Tell me that’s not delicious!

If you’re following the 21 Day FIX…one serving counts as 1 yellow, 1 green, 1 orange (olives), 1 blue (feta), 1 t. (olive oil)

If you’re NOT following the 21 Day FIX, but you’re interested in doing the 21 Day program that’s helping people lose 10 – 15 pounds in just 21 days, than you’re in luck! I’m starting a new 21 Day FIX group on Monday October 6 where you’ll learn how to incorporate foods like this, as well as daily 30 minute workouts, and get GREAT results in just 21 Days! Fill in the info below, and I’ll tell you how to get started.

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Sweet Potato, Black Bean, Kale Quesadillas

I have been meaning to post this recipe for quite some time! Finally, today while I was out running 16 miles with my cousin-in-law (is that a thing?)…we had a llloooonnnnggg time to talk about things! Somehow or another, the topic turned to “sweet potatoes”. It reminded me that I LOVE sweet potatoes…and loving sweet potatoes reminded me that I have this awesome recipe I really wanted to share!

As per usual, I started with a couple of recipes from the world-wide internets, and made it my own. Feel free to do the same, but I assure you… this one is da bomb!

sweet_pot_quesadilla

 

Sweet Potato, Black Bean, Kale Quesadillas (4 servings)
    • 2 medium sweet potatoes – peeled and cut into 2 inch chunks
    • ½ teaspoon cumin
    • 1 teaspoon chili powder
    • 1/4 t. chipotle chili powder (or cayenne)
    • ½ tablespoon olive oil
    • 3 cups chopped kale
    • 1/4 C. diced sweet (or red) onion
    • 1 can black beans, drained and rinsed
    • 4 Ezekiel tortillas (or large whole grain)
    • 1/2 C. shredded cheddar cheese
    • sea salt
For sauce:
  • 1/2 C. non-fat Greek yogurt (I like Fage)
  • 1 avocado
  • 1/2 C. salsa
  • 1/2 lime (juiced)
  • *BLEND until smooth
Directions:
  1. Add the potatoes to a medium saucepan and add enough water to cover the potatoes. Add ½ teaspoon of sea salt to the pot. Boil or steam potatoes until tender (about 15 minutes). Use a potato masher to mash the potatoes. Add another ¼ teaspoon salt, cumin, chili powder, and chipotle seasoning. Mix until well combined.
  2. In a medium skillet, heat the olive oil over medium heat. When hot, add in the kale and onions. Cook for about 2 to 3 minutes, until the kale is bright green and tender. Add the mixture to the bowl with the mashed sweet potatoes. Next add in the black beans and mix until well combined.
  3. Place the tortillas on a work surface. Use a spatula to smear about ⅓ to ½ cup of the filling on half of the tortilla. Top with a couple of tablespoons of the cheese (or to taste). Fold the empty half of the tortilla over the filling to form a semicircle. Repeat with remaining tortillas.
  4. Wipe out the skillet you used for the kale and set over medium high heat. When hot, spray lightly with non-stick cooking spray. Place an assembled quesadilla in the pan and cook, flipping once halfway through, until both sides are browned and the cheese is melted. Cut into triangles and serve with the sauce.

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Take THAT!

I am always SO inspired by the pretty food pictures and delicious sounding recipes on Pinterest. But let’s be real…they NEVER really turn out as pretty as the picture, RIGHT?!

Well…not this time bub! I was so pleased with how pretty this dish was when I made it last week…I had to take a picture of it. In my opinion…it is a work of art! But was it worth ALL of the effort…

take_that

I do believe it WAS!

It really wasn’t ALL that difficult. Just a little time consuming to slice and place all of the veggies just so. So here is what I did for a 9 x 13 inch dish:

Take That Pinterest

  • 1/2 medium sweet onion – diced
  • 3-4 garlic cloves – minced
  • 2-3 zucchinis
  • 2-3 yellow squash
  • 5-6 roma tomatoes (Or adjust depending on the size tomato you want to use.)
  • olive oil
  • 3 T. chopped fresh basil
  • salt and pepper to taste
  • freshly grated parmesan cheese (Or a little sharp cheddar would be good, too.)

Directions: Preheat oven to 400°. Drizzle the bottom of a glass pan with a little olive oil. Saute onions and garlic in a little olive oil for 3-4 minutes. Meanwhile, slice up all of the veggies! I used a knife, I didn’t want them to be paper thin (using a mandolin would be ok…but just don’t use the thinnest setting). Place the slices int the pan in an alternating pattern. Sprinkle the top with sea salt, pepper and the fresh basil. Cover with foil and cook for 30 minutes. Take out, remove foil and sprinkle on a little freshly grated parmesan cheese!

TA Die For!

Take a picture of YOUR masterpiece and share it with me HERE!

Like this recipe? Want MORE?! Join me on Monday, August 18 for my FREE 7 Day Slim Down group on Facebook! Past groups have lost an average of 5-7 pounds…in one week! You won’t be starving either! We’re eating 5-6 meals/day of good, clean foods!

What’s Included?
✔Daily Meal Plan
✔Shopping List
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DEADLINE TO SIGN UP Friday August 15th!

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FREE 7-Day Slim Down!

 

BACK BY POPULAR DEMAND! slim_down-pic

If you’ve missed out on previous FREE 7-Day groups, now is your chance! Or…maybe you saw such GREAT results the first time, you want to do it again!? FANTASTIC!

The last time we did this, participants lost an average of 5-7 pounds!

FREE Clean Eating 7 Day Slim down!

What’s Included?
✔Daily Meal Plan w/recipes!
✔Shopping List
✔Daily Support
✔Accountability (in a private Facebook group)
✔Daily workout suggestions (or just commit to 30 minutes/day!)

DEADLINE TO SIGN UP – Saturday July 12th!

Fill out the information below and you will receive an email with additional information and sign up details!

 

*Only non-coaches, and those not already working with a coach.

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Clean Eating Taco Salad

I’ve stumbled onto something…and it’s my new favorite thing in the whole wide world!

I was making nachos for the kids the other night and decided that I would make myself some sorta health-ed up taco salad! So I had browned and seasoned the lean ground turkey for everyone, and now I just needed to figure out what I was going to do to make my salad deelish! I chopped up the veggies I wanted. I crunched up some baked blue corn tortilla chips – in place of the Doritos that we used to use. All that was left was the dressing! I think I only ever bought thousand island dressing for making taco salads in the past! (Doritos, too for that matter!) So I needed to find a substitute. My invention – as I am SURE that I am the ONLY person who ever thought of this 😉 – well go ahead and read the recipe!!!taco_salad_dressing

Clean Eating Taco Salad (for 2)

  • 1/2 pound lean ground turkey (browned and seasoned to your liking – I don’t use packaged seasonings, *I just make my own)
  • 2 handfuls of baked blue corn tortilla chips – crunched (that’s what I used, feel free to add crunchy bits of your choosing)
  • 2 romaine lettuce hearts – washed, rinsed and chopped
  • 2 Roma tomatoes – diced
  • 1/4 sweet onion – chopped
  • 1/2 sweet bell pepper – chopped

Directions – Place all of the ingredients in a large bowl and toss with the dressing…oh BOY…you’re going to LOVE this!

And for the DRESSING!

  • 1/2 avocado
  • 1/2 cup plain non-fat Greek yogurt (I like Fage)
  • 1/2 cup medium salsa (or whatever heat suits your fancy!)
  • 1 lime – squeezed!
  • little fresh cilantro! (optional but delish!)

Directions for the dressing: BLEND! As in – use a blender, or a food processor would probably work, too!

Top with shredded cheese and black olives. And ENJOY the heck out of it! I have several times since my discovery! I’ve also been using the dressing as a dip, condiment, topping for random objects, etc.

*My taco seasoning consists of lots of chili powder, some cumin, paprika, garlic salt, pepper, oregano and a pinch of chipotle chili powder. I’m sorry…I don’t measure. So that’s probably not very helpful at all!

NOTE for 21 Day FIX-ers: If you’re following the 21 Day Fix OR the 21 Day Fix EXTREME, I use 1 red, 2 greens, 1 yellow and 1 blue and 1 orange for this deliciousness!

21DF_BUTTON 21DFX_BUTTON

This recipe is from my FREE 7 – Day SlimDown plan!

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It’s ALL Greek Salad for ME!

Mediterranean Vegetarian Quinoa Salad

Let me introduce you to my lunch! Man did this hit the spot today! And I’ve got a TON leftover which will be GREAT for lunches for the rest of this week. And it will travel well, so I’ll be taking it on the go, too! 🙂 PS – You don’t have to be a vegetarian to enjoy this salad! As a matter of fact, feel free to add some cut up grilled chicken or whatever meat-type products you’d like!

Ingredients

  • 2 cups veggie brothmed_salad
  • 1 cup quinoa (I used red today)
  • 1/2 red onion – chopped
  • 1 sweet bell pepper – chopped
  • 2 roma tomatoes – diced
  • 1 can chickpeas – rinsed
  • 1/2 sliced black olives (kalamata would be great!)
  • 1/2 cup crumbled reduced fat feta cheese
  • 1/4 cup chopped fresh parsley (or 2-3 T. dry)
  • 2 lemons – squeezed
  • 2 t. red wine vinegar
  • 1/4 cup olive oil
  • ground sea salt & pepper to taste

Directions

  1. Cook quinoa according to package directions (using broth instead of water). Wait until cooled to add to the rest of the ingredients.
  2. Meanwhile chop veggies and add to a large bowl with chickpeas, olives, feta and parsley.
  3. In a separate bowl, mix lemon juice, vinegar and olive oil, salt and pepper.
  4. Add the cooled quinoa to the bowl and toss gently with the dressing.

 

Serving suggestion: I put mine over a bed of chopped romaine lettuce. *It comes with its own salad dressing already, no need to add more!

Makes 8 servings 

1 serving = 179 calories, 6 grams protein, 16 grams carbs.

 

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Big Crock Pot O’ Shredded Buffalo Chicken

Well this was tasty and definitely worth repeating again and again!

I’ve been following the Ultimate Portion Fix meal plan, and I love how simple it is to track what to eat each day without counting calories or points. Meals like this are GREAT, because I can make a big batch, and use it throughout the week to fill up my red (lean proteins) container. I put it in wraps (I like Ezekiel tortillas) or even on top of a salad. You can adjust the heat, using the amount of hot sauce that suits your fancy. My ‘fancy’ likes it HOT! 😉

Crock Pot Shredded Buffalo Chicken

Ingredients:buffalo chicken

  • 4-5 boneless skinless chicken breasts
  • 2-3 garlic cloves
  • 2-3 celery stalks
  • 2-3 carrots
  • 1/2 onion – diced
  • 3-4 C. chicken broth
  • ground black pepper (to taste)
  • *water
  • 1/2 – 1 C. Franks Red Hot Sauce

Directions

Add chicken, garlic, celery, carrots, onion, chicken broth and pepper to the crock pot. Add enough *water (or more broth) to just about cover the chicken. Cook on high for 3-4 hours or low for 6-8 hours (depending on the temp of your crock pot). Remove the veggies and skim or strain the broth to remove the icky, chunky bits. Reserve broth. Shred chicken with 2 forks and return to the crock pot with 1/2-1 cup of the reserved broth PLUS 1/2-1 cup of the hot sauce, until it’s the desired heat and moistness. 🙂 Cook for an additional 30 minutes on low. Eat it up!

buffalo_serving_suggestion
Serving Suggestion: Ezekiel wrap, lettuce, shredded carrot, chopped celery, Greek yogurt and reduced fat feta crumbles

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