Sweet Potato Steak Fries

I love sweet potatoes, so naturally I absolutely love sweet potato fries. If you are going to have a burger, this is a much healthier alternative to tradition french fries. Give it a try and let me know what you think in the comments! See below for portion information (according to 21 Day Fix and Insanity Max:30 meal plans)

1 Yellow, 1 Red, 1 Orange, 1/2 Green

Ingredients:

• 2 (9 oz) medium sweet potatoes, cut into chunks resembling "steak fries"
• 2 tbsp olive oil
• 1 tsp ground black pepper
• 1/2 tsp cayenne pepper or chili powder

Directions

• Preheat oven to 400 degrees F
• In large mixing bowl, mix together sweet potato fries, olive oil, black pepper, and cayenne pepper (or chili powder) until the fries have a thin coat of spices
• Place sweet potato fries in a single layer on baking sheet - none touching each other
• Bake for 15- 20 minutes or until sweet potatoes are soft. If you would like the out side of the fries to be a little crispy, consider cooking them 7-10 minutes longer.

Potato Soup

My husband put in a request for potato soup, so I began searching for a healthy version. I think I have found it!! The taste is great - not so much my first attempt at it though. My version was a little "soupier" than it was supposed to be, but I think with some trial and error, I will be able to perfect it! This recipes came from thegraciouspantry.com and I recommend it! Hopefully your first try will be better than mine!

Ingredients:

• 8 medium potatoes, cut into small pieces
• 2 leeks, cleaned and chopped
• 8 cups low-sodium chicken broth/stock
• 1 vegetable bouillon cube (I use the Rapunzel brand. Great stuff!)
• 2 tablespoons onion powder
• 1 tablespoon garlic powder
• 2 teaspoon herbs de provence (and herb blend you can find with the other spices at your local store)
• 1 teaspoon marjoram
• 1 tablespoon olive oil
• Salt and pepper to taste

Directions:

Saute’ the leeks in the olive oil until they become very soft and a little translucent.

In a large soup pot, combine the cooked leeks, chopped potatoes, chicken broth, bouillon cube, onion powder, garlic powder, herbs de provence and marjoram.

Bring to a rolling boil and reduce heat to medium. Stir frequently.

Cook until the potatoes are completely soft and mushy. (As if you were making mashed potatoes)

Remove the pot from heat.

Blend the entire thing until smooth, using a hand blender (this is the cleanest and easiest method), or by transferring everything from the pot to a blender.

Mediterranean Spice Mix

Instead of purchasing a seasoning mix that could contain unknown elements...make your own!! Here is a great MEDITERRANEAN SPICE MIX!

Ingredients:
4 tbsp Dried Parsley, crushed
4 tsp Dried Onion Flakes
2 tsp Dried Basil, crushed
1 tsp Ground Oregano
1 tsp Ground Thymes
1 tsp Garlic Powder
1 tsp Sea Salt
1/4 tsp Ground Black Pepper

Italian Spice Mix

Instead of purchasing a seasoning mix that could contain unknown elements...make your own!! Here is a great ITALIAN SPICE MIX!

Ingredients:
2 tbsp Dried Basil
2 tbsp Dried Oregano
2 tbsp Dried Thyme
2 tbsp Dried Marjoram
1 tbsp Dried Rosemary
1 tbsp Dried Sage
1 tsp Sea Salt

Southwestern Spice Mix

Instead of purchasing a seasoning mix that could contain unknown elements...make your own!! Here is a great SOUTHWESTERN SPICE MIX!

Ingredients:
1 Tbsp Chili Powder
2 tsp Ground Cumin
1 tsp Coriander
1/2 tsp Onion Powder
1/2 tsp Garlic Powder
1/2 tsp Dried Oregano
1/2 tsp Smoked Paprika
1 tsp Sea Salt

Cajun Spice Mix

Instead of purchasing a seasoning mix that could contain unknown elements...make your own!! Here is a great CAJUN SPICE MIX!

Ingredients:
2 1/2 tsp Paprika
1 1/2 tsp Chili Powder
1/4 tsp Cayenne Pepper (or less if you don't like it very hot)
1/4 tsp Ground Black Pepper
1/4 tsp Dried Oregano
3/4 tsp Dried Thyme
1 tsp Sea Salt

All Purpose Spice Mix

Instead of purchasing a seasoning mix that could contain unknown elements...make your own!! Here is a great ALL PURPOSE SPICE MIX!

Ingredients:
4 tsp onion powder
2 tsp garlic powder
2 tsp mustard powder
1/4 tsp dried thyme
1/4 tsp ground black pepper
1 tsp sea salt

Cajun Shrimp & Asparagus

If you are a cajun fan, you will enjoy this dish! My husband loved it and has requested it to be made again. It is simple! The most time consuming part is the rice and you know how easy it is to make rice. See below for portion control information (according to the 21 Day Fix ad Insanity Max: 30 meal plans)

1 Yellow, 1 Red, 1/2 Green, 1 Orange

Ingredients:

• 1 lb shrimp, raw, tails and shell removed
• 1lb fresh asparagus, chopped
• 1 tsp olive oil
• Cajun spice mix (recipe can be found on the "Recipes" tab of my blog under the "Spices" section)
• 1 Cup brown rice

Directions:

• Cook brown rice as directed on the package. Begin cooking the rice 40 minutes before you begin to saute the shrimp so that both dishes finish cooking at about the same time.
• In a large skillet, saute the shrimp and asparagus in the olive oil. Sprinkle with the cajun spice mix to your taste.
• Saute until the shrimp is a vibrant pink color
• Serve the Shrimp and Asparagus over the Brown Rice

Didn't I tell you it was easy?! I hope you enjoy!!

Mexican Chicken Stew - Slow Cooker

This is about the easiest, low budget, healthy meal that I have ever made! You literally dump everything in the crock pot and walk away! It is perfect for a busy schedule or if you are going to be away and will need a healthy, filling meal when you get home. If you want to find more great recipes like this one, check out Thegraciouspantry.com - that is where this recipe came from. See below for portion control information (according to 21 Day Fix and Insanity Max:30 meal plans).

1 Red, 1 Yellow, 1/2 Green

Ingredients:

• 1 1/2 lb raw chicken breasts
• 1 (12 oz) jar of your favorite clean salsa
• 1 lb frozen corn, thawed
• 1 lb frozen, mixed bell beppers
• 3 corn tortillas, ripped or shredded by hand
• Olives and yogurt for garnish

Directions:

• Place the chicken in the bottom of the pot, and pour everything else over it (cover and store in the fridge overnight if needed)
• Place pot/insert in your slow cooker and cook on low for 8-10 hours
• Note that the tortillas will not look very pretty after cooking. But they do add a nice flavor
• When cooking is finished, simply use a wooden spoon to stir everything up and break apart the chicken
• Serve garnished with some sliced, black olives and/or a dab of plain yogurt

Cucumber & Tomato Salad

This makes a great snack or side dish to your meal. Either way, it packs a punch of taste and is packed full of nutrients! Enjoy!

Ingredients:

• 1 Cup cherry tomatoes, cut in half
• 1 Cup cucumbers, sliced or chopped
• 1/4 tsp. sea salt
• 1 tsp. extra-virgin olive oil
• 2 Tbsp lemon juice

Directions:

• Combine tomatoes and cucumber in medium bowl
• Sprinkle with salt
• Add Olive Oil and lemon juice, mix well

5 Step DIY Salad

I have started making my own salads for 2 reasons. 1) I like what I put in them better than manufacturers and 2) It is much much cheaper. Eating healthy doesn't have to break the bank, but you do have to be willing to put in a few extra minutes to capitalize on savings. Here is a great step by step way to make your own salad. I hope this is helpful and saves a little money.

Choose as many ingredients as you want. If you are using the Portion Control System, be sure to keep up with your portions. Each step is color coded to match the color coded containers.

Step 1: Choose Your Lettuce

• Kale - 1 cup raw
• Spinach - 1 cup raw
• Cabbage - 1 cup chopped
• Lettuce (not iceberg - it has little nutritional value) - 1 cup chopped

Step 2: Add Protein

• Chicken (boneless, skinless) - 3/4 cup diced, cooked
• Turkey Breast (boneless, skinless), Lean ground chicken or turkey - 3/4 cup diced, cooked
• Fish, fresh water (catfish, tilapia, or trout) - 3/4 cup flaked, cooked
• Fish, cold water, wild caught (cod, salmon, halibut, tune) - 3/4 cup flaked
• Hard-boiled eggs - 2 large
• Hard-boiled egg whites - 8 large
• Shellfish (shrimp, crab, lobster) or lean ground red meat - 3/4 cup, cooked
• Tofu, canned light in water - 3/4 cup, drained
• Ham, low sodium - 3/4 cup

Step 3: Add Veggies

• Broccoli - 1/4 cup chopped
• Asparagus - 1/4 cup
• Beets - 1/2 medium
• Tomatoes - 1/4 cup
• String Beans - 1/4 cup
• Peppers, diced - 1/4 cup
• Carrots - 1/4 cup sliced
• Cauliflower - 1/4 cup chopped
• Snow Peas - 1/4 cup
• Cucumbers - 1/4 cup sliced
• Celery - 1/4 cup sliced
• Mushrooms - 1/4 cup sliced
• Radishes - 1/4 cup sliced
• Onions - 1/4 cup chopped
• Sprouts - 1/4 cup chopped

Step 4: Make it Filling by Choosing a Carb,  Healthy Fat, and a Seed

      Carbs

• Quinoa - 1/2 cup cooked
• Beans - 1/2 cup cooked
• Lentils - 1/2 cup cooked, drained
• Edamame - 1/2 cup sliced
• Peas - 1/2 cup
• Corn - 1 ear
• Barley - 1/2 cup chopped
• Couscous, whole wheat - 1/2 cup cooked

      Healthy Fat

• Avocado - 1/4 medium
• Feta cheese - 1/4 cup crumbled
• Goat cheese - 1/4 cup crumbled
• Cheddar, Provolone, Jack - 1/4 cup shredded
• Mozzarella (low moisture) - 1/4 cup shredded
• Parmesan - 1/4 cup shredded

     Seeds

• Raw Nuts - 2 Tbsp chopped
• Raw Seeds - 2 Tbsp
• Flaxseed - 2 Tbsp ground
• Olives - 10 medium olives

Step 5: Top with a Dressing

• Balsamic Vinaigrette - 2 Tbsp
• Asian Citrus Vinaigrette - 2 Tbsp
• Lemon Tarragon Vinaigrette - 2 Tbsp
• Creamy Cilantro Dressing - 2 Tbsp
• Dijon Vinaigrette - 2 Tbsp

Lasagna - Slow Cooker

Do you have a crock pot?? If you don't, I highly suggest you invest in one. It is a huge lifesaver for me when I am short on time. I have been looking for new recipes and I stumbled across this AWESOME lasagna recipe that you cook in a crock pot (found at skinnyms.com). It is fantastic and so I had to share. Not only does this lasagna taste great, other than browning the meat, you put everything in the crock pot and walk away!! Perfect for those busy days!! My husband and 17 month old love this recipe! So here it is:

Ingredients:
    1 pound lean ground turkey, or lean ground beef
    1 large onion, diced
    3 cloves garlic, minced
    2 (25 ounce) jars pasta sauce, no sugar added
    2 cups low-fat cottage cheese
    8 ounces shredded (part skim) mozzarella cheese
    1 teaspoon Italian seasoning
    Pinch of salt
    12 whole wheat lasagna noodles, (break in half before adding to slow cooker)
    1/2 cup freshly grated Parmesan cheese
    Fresh basil, for garnish

Directions:

Add the turkey or lean beef and onion to a large skillet and cook over medium heat until the turkey has lost its pink color. Add the garlic and cook for one additional minute. Drain any fat from the cooked turkey. Add 1 1/2 jars pasta sauce and stir to combine.

Combine the cottage cheese, mozzarella, Italian seasoning, and salt.

Add a 1/2 cup meat sauce to the bottom of the slow cooker. Next, add a layer of lasagna noodles and spread 1/4 cheese mixture over noodles. Repeat the layers until these ingredients are gone.

Cover and cook in slow cooker on low-heat until noodles are al dente and cheese is bubbly, approximately 4-6 hours. Remove the lid and add the Parmesan to the top. Turn off the slow cooker and allow the casserole to sit for 15 minutes before cutting. If desired, serve garnished with the fresh basil and additional Parmesan.

I hope you enjoy!!

Rosemary Garlic Mushrooms

My husband loves mushrooms!! He use to eat them straight out of the can when he was a kid. I can't imagine eating them that way, but good for him! haha! I found this great recipe and thought I would give it a try to see if he was a fan. I am here to say this recipe is HUSBAND APPROVED and left him asking for more this week!! If you love mushrooms too, this is a must try. Note: he also mixed his with some brown rice and liked them that way too.

Ingredients:
4 tsp. Olive Oil
2 cloves garlic, finely chopped
4 cups slice mushrooms
1 sprig fresh rosemary, leaves removed, stem discarded, finely chopped
1/2 tsp sea salt

Directions:

1. Heat Oil in a large nonstick skillet over medium heat.

2. Add garlic and mushrooms; cook, stirring frequently, for 5 minutes, or until juices from the mushrooms have evaporated and mushrooms are tender.

3. Add Rosemary and salt; cook, stirring occasionally, for 2 to 3 minutes.