Healing Food

Food can be very healing to the body!  I want you to see that food can be good for you AND taste good!  This is where I share my favorite recipes with you.  I like food to taste good and be easy to make!  Give these recipes a try and feel free to share them as well!  More recipes will be coming...

Chocolate Waffles

Servings: 3

1.5 cups rolled oats
3 eggs
2 ripe bananas
1.5 TBSP Cocoa Powder
2 TBSP Plain Greek Yogurt

Blend ingredients together in the blender until smooth. Pour into the waffle maker! I added a tsp of PB, 1 tsp of chocolate chips, and 1 tsp honey. You can choose to add strawberries and pure maple syrup instead!


Quinoa Salad
Servings: 4

2 cups Quinoa, Cooked
1 1/2 cups cucumber, peeled, cut in cubes
1/2 cup red bell pepper, sliced
1/4 cup of diced red onion
20 kalamata olives, diced
mint, chopped
2 lemons, juiced
1/4 cup extra-virgin olive oil
1 cup of your favorite hummus

Mix all ingredients together, except hummus. Store in the refrigerator until you are ready to serve. Serve with 1/4 cup of hummus.

I like to separate it into each container before mixing. For me, this helps my food prep. I separate 1/2 cup quinoa into each container and then add each ingredient next. 1/2 cup of the veggies, 5 olives, some mint, 1/2 lemon juiced, 2 Tbsp olive oil and then I add hummus when it's time to eat!

Oatmeal Energy Bites

1 cup rolled oats
1/2 cup almond butter (or peanut butter)
1/2 cup chocolate chips (I used mini chocolate chips)
1/3 cup honey
1/4 cup ground flaxseed (I picked up flaxseed and ground it in our coffee grinder!)

Mix all those ingredients together. Get your hands in that mess to mix it, let it chill in the fridge for an hour, then roll it into balls! Pick your size. Mine were probably about a 1 inch diameter, I think. 

Chicken Alfredo

*6-8 oz cooked, boneless, skinless chicken breast (or use some of a rotisserie chicken and enjoy leftovers later ) <<----cut down on prep time and cost by purchasing a fully cooked chicken! Plus, they are YUMMY and easy to add to almost ANYTHING throughout the week!
*16 oz whole wheat, brown rice, or quinoa linguini pasta
*1 cup organic chicken broth (low sodium) - Kroger

*1 cup unsweetened almond milk

*3/4 cup parmesan (fresh grated if you can)..
*1 Tbsp. whole wheat flour – Kroger
*4 cloves minced garlic (I used 3 tbsp minced out of the jar)
*1/4 tsp black pepper
*1 Tbsp extra virgin olive oil
*Parsley for topping

Cook pasta according to package directions, in water.Meanwhile, heat olive oil in a large saute pan over medium-high heat. Add garlic and saute one minute. whisk in whole wheat flour and sauté.Add chicken broth, whisking. Whisk in almond milk, and bring the mixture to a simmer. Let cook for an additional minute until thickened, then stir in Parmesan cheese and pepper. Add cooked chicken into the mix, stir and let simmer on medium heat until pasta is done.Drain pasta, add Chicken Alfredo sauce and top with parsley!

Containers: 1 yellow of pasta, then add 1 red of the chicken into the pasta. 1/2 cup of the sauce would be 1 blue (parmesan mixture).

Greek Salad

Servings: 2

1 head romaine lettuce (I bought a small box of baby romaine at Kroger)
1 medium cucumber, peeled and chopped 
1 Roma tomato, chopped
1 TBSP pine nuts
5 Kalamata Olive, Pitted and chopped
3-6 oz chicken breast, baked or grilled and chopped
2 TBSP Greek dressing. (I made my own. Message me for this recipe!)

Combine all the ingredients and enjoy!! 

Roasted Sweet Potatoes with Spiced Chickpeas!

2 Sweet Potatoes
1/4 cup Hummus (make your own!)
1 can Chickpeas
2 Tbsp Parsley
1 Lemon
1 tsp Cumin
1 tsp Coriander
1 tsp Paprika
1/2 cup grape tomatoes
2 oz Arugula
2 Tbsp Olive Oil

*Preheat oven to 400 Degrees
*Halve Sweet potatoes lengthwise and drizzle with 1/2 Tbsp of Olive Oil and season lightly with sea salt and pepper. Place face down on baking sheet and bake for 30 minutes until the sweet potatoes are very tender.
*Drain and rinse chickpeas in a strainer. Halve the lemon and grape tomatoes. Chop the Parsley.
*Toss Chickpeas with 1/2 Tbsp olive oil, cumin, paprika, coriander, salt, and pepper. Add to the baking sheet with the sweet potatoes and roast for 20 minutes, until they are crispy!
* Mix together hummus with juice from 1/2 the lemon until it is thinner and sauce-like.
*In a bowl, combine Arugula with remaining lemon juice, olive oil, pepper, and a little sea salt.
* Mash the sweet potatoes lightly in the skin. Serve over the arugula and top with chickpeas, hummus dressing, tomatoes, and parsley.

1/2 a sweet potato is 2 yellows and a blue for you 21 Day Fixers!. Feel free to add as much arugula and tomatoes as you would like!

Toasted Kale Salad

2 slice whole-grain bread, cut into 1-inch cubes
1 tsp olive oil
1 pinch sea salt
1 pinch ground black pepper
2 (4 oz) chicken breast, boneless, skinless, cut into strips
¼ tsp ground chili powder
1 bunch kale,torn into large pieces
4 Tbsp Lemon Dijon Salad Dressing

*Preheat oven to 450 degrees
*Line a baking sheet wiht aluminum foil
**Combine bread, salt, and pepper in a medium bowl; toss until well blended. Place on prepared baking sheet. Bake for 10 minutes or until croutons are toasted and crunchy.
*Sprinkle chicken with chili powder, set aside.
Heat large nonstick skillet over medium-high heat
*Add chicken; cook, stirring frequently,for 6-8 minutes, or until chicken is no longer pink in the middle and is blackened on the outside. Remove chicken from pan, keep warm.
*Add kale to skillet; cook, over hight heat, for 4-5 minutes, turning once, or until kale is crispy and lightly charred.
*Evenly divide kale between two serving plates; top with chicken and croutons.
*Drizzle evenly with Lemon Dijon Salad Dressing.

21 Day Fix Portions: 1 red, 1 yellow, 2 greens, 1 orange, 1 tsp

Lemon Dijon Dressing

1 large egg yolk
1 Tbsp Dijon Mustard
¼ tsp sea salt
½ tsp ground black pepper
4 Tbsp fresh lemon juice
1 ½ tsp finely chopped lemon peel
¼ cup extra-virgin olive oil

Place all ingredients in a bowl, whisk until blended well

Chicken Enchiladas

*3 chicken breasts, shredded-season to your liking (you could boil them or crock pot them and then shred.)
*1 can of diced tomatoes (don't drain!)
*1/2 cup salsa 
*1/2 red onion, diced
*1/2 cup or 1-5.3 oz container of plain Greek yogurt
*10 yellow corn tortillas
*2 cups Monterray Jack cheese or cheese of choice.
*2 cloves garlic, minced
*1 packet of stevia
*1 tsp olive oil
*2 tsp sea salt

1. Preheat Oven to 400 degrees
2. In a medium saucepan, heat olive oil over medium heat, add onion. Stir occasionally. Cook until onion are translucent the add garlic. 
3. Add tomatoes to onions, cover and simmer on low for about 10-15 minutes.
4. Spray a non-stick 9x13 pan with cooking spray
5. Place the tortillas between damp paper towels and warm in microwave for 20-40 seconds so they are soft and easy to roll. You can do this a few tortillas at a time. 
6. Fill each tortilla with a little cheese and fill with chicken. Roll tortillas and place in the pan.
7. Add salsa, yogurt, stevia, and sea salt to your sauce. Let it simmer for about 2 minutes.
8. Place sauce is blender until smooth. Pour sauce over tortillas
9. Cover with remaining cheese
10. Bake for about 30 minutes or until cheese is golden brown.


21 Day Fix: 1 red, 1 yellow, 1 green, 1 blue for 2 enchiladas!! 

Stuffed Bell Peppers

4 medium bell peppers, cut in half 
2 tsp olive oil 
1 cup chopped onion 
3 clove Garlic, finely chopped 
1 1/2 pounds raw chicken chopped into 3/4" pieces 
1 tsp chili powder 
1 tsp cumin 
1/2 tsp sea salt 
1/2 tsp ground black pepper 
1 cup low sodium no salt added tomato sauce 
2 cups cooked quinoa 
1 cup canned black beans, drained 
1 cup frozen corn kernels 
5 Tbsp cilantro, reserve some for garnish 
1 tbsp lime juice
1 cup Monterey jack cheese 
Optional: Hot sauce

Preheat oven to 375
Place bell peppers in a large baking dish; set aside.
Heat oil in a large nonstick pan over medium heat.
Add onion, cook - stirring frequently for 4 min or until onion is translucent 
Add garlic, continue to stir for 1 min 
Add chicken, chili powder, cumin, salt, pepper; cook - stirring often for 5 min or until chick is no longer pink 
Add tomato sauce , quinoa, beans, corn, cilantro and lime juice. Reduce heat to medium-low, cook stirring occasionally, for 3-5 min or until heated through 
Add heaping 1/2 cup of chicken mixture to each pepper half; cover lightly with foil 
Bake each pepper for 35 min, or until pepper are tender; remove foil 
Top each evenly with cheese,bake for 3 minutes or until cheese is melted 
Service with a sprinkle of cilantro & hot sauce (optional)

Zoodles with Roasted Red Pepper Sauce

3 red peppers
2 shallots
2 garlic cloves
3 zucchini
1 t salt
1/4 t pepper
1 T cornstarch
1 T olive oil
1 cup almond milk

Place the peppers, shallots, and garlic on a baking sheet and roast until charred. I broiled mine and turned them over once the top side charred. Let these cool.

Make zucchini pasta! You can use a Mandolin and make thin slices or a vegetable noodle maker. 

Peel the skin off the red peppers, remove the stem, and the seeds inside. Peel the shallots and garlic. Place in a blender; add salt, pepper, almond milk, cornstarch, and olive oil. Blend. 

Pour sauce in a skillet on medium heat. Add zoodles. Cook for 5-10 minutes. 

Servings: 3 servings. 1 serving equals 2 vegetable servings!

Add chicken sausage for protein if you'd like!

Banana Protein Muffins

These turned out so yummy!

3 ripe bananas 
2 eggs
2 scoops Shakeology (I used Cafe Latte but chocolate and vanilla would both be amazing!)
3/4 cup quick oats
2 T honey
1 tsp baking powder
1 tsp baking soda
1/2 tsp cinnamon

1. Preheat oven to 350°
2. Line or use coconut oil to grease your muffin pan
3. Place ingredients in blender and blend until smooth.
4. Divide mixture between 12 muffin cups
5. Bake for 18-22 minutes. Test with a toothpick; make sure the toothpick comes or clean!

21 Day Fix: 1💜 1/2 ❤️ 1💛 1/2 tsp

Shrimp Coconut Curry

1 can of coconut milk
1 Tbso. fresh lime juice
2 tsp. raw honey (or agave syrup) (optional)
2 tsp. curry powder
2 tsp. ginger, ground
2 tsp. finely chopped garlic
1.5 lbs. raw medium shrimp, peeled, deveined
¼ tsp. ground black pepper
2 tsp. extra-virgin organic coconut oil
1 crown of broccoli, chopped
6 fresh cilantro sprigs (for garnish; optional)

1. Combine coconut milk, lime juice, honey, curry powder, ginger, and garlic in a small bowl; mix well. Set aside.
2. Season shrimp with pepper.
3. Heat oil in large nonstick skillet over medium-high heat.
4. Add shrimp and bell pepper; cook, stirring frequently, for 30 seconds.
5. Add coconut milk mixture. Bring to a boil. Reduce heat to low; gently boil for 5 minutes, or until sauce is slightly thickened and shrimp is opaque and firm.
6. Garnish with cilantro if desired.

Yes! Pizza that you can eat EVERY DAY!

You can customize this pizza to your liking too! I hope you enjoy it!!

1 Flatout Flat Bread
1/4-1/2 cup organic tomato sauce 
1 cup of vegetables of choice
Chicken or pepperoni...I used 3/4 cup of turkey meatballs
1/8 cup cheese

🍕1 FlatOut Bread
🍕1/4 cup organic tomato sauce
🍕6-8 turkey pepperonis or 3/4 cup chicken or protein of choice (I used 2 turkey meatballs, sliced)
🍕1/8 cup cheese
🍕Top with 1-2 cups of your veggies of choice

1. Heat oven to 425
2. Place tortilla on baking sheet 
3. Spread sauce on FlatOut
4. Add veggies, protein and cheese
5. Cook for 8-10 minutes until the edges are golden brown
6. Serve immediately

Pineapple Coconut Overnight Oats

1/4 banana
1/3 cup oats (I used rolled oats, but steel cut would be fine too)
3/4 cup Greek yogurt (mine was coconut flavored but using plain would be better and then add in 2 Tablespoons of coconut flakes!). If you use the flakes make sure to count them as an 🍊 orange container)
1/2 cup pineapple
1/3 cup unsweetened almond milk
1/2 tsp cinnamon
1/4 tsp vanilla extract 

🍍Mash banana
🍍Mix in almond milk, cinnamon, vanilla, and yogurt and stir well.
🍍Mix in oats and pineapple (I tore the pineapple into small pieces)

Put in desired container (most people like a mason jar) and leave in fridge overnight or until you are ready to enjoy the oats!

Butternut Squash Fajitas!

1 butternut squash; peel, cut in half length wise, scoop out seeds, slice 1/4-1/2" slices
1 large red, yellow, or orange bell pepper; cut into 1/2" slices
1 large red onion; cut into 1/2" slices
1 T chili powder
1 t cumin powder
1 t garlic powder, 
1 t onion powder
1/2 t salt
juice of 1 lime
avocado to make guac or guacamole

~Preheat the oven to 400 degrees
~Place all of your sliced veggies in a ziplock baggie.
~Mix all spices together in a small bowl.
~Pour spices into baggie with veggies and then pour in the lime juice.
~Shake the bag well to make sure all of your veggies are seasoned.
~Pour veggies onto a baking sheet in a single layer.
~Bake for 35 minutes.
~Warm tortillas. We use corn tortillas and warm them on our gas stove top.
~Fill tortillas with veggies and add guac!

Coconut Whipped Cream

1 can coconut milk
1 packet stevia
1/2 tsp vanilla extract 

1. Put the can in the refrigerator overnight 
2. Take out the can, flip it upside down and open it with a can opener 
3. Pour liquid into a cup or bowl to use later
4. Place coconut in food processor. I used a magic bullet blender. Add 1 packet of stevia and 1/2 teaspoon of vanilla extract and blend until a whipped consistency. You can add some of the coconut water when needed to help form the right consistency
5. Store in the fridge until you're ready to serve!

I recommend serving this with strawberries or fruit kabobs!

Homemade Peanut Butter Cups

Combine these ingredients in a blender:
1/2 cup peanut butter or almond butter
1/2 cup cocoa powder
1/2 cup coconut oil, melted
1/4 cup honey or agave 
1/2 teaspoon vanilla

blend and pour into a mini muffin tin pan, lined. These are so yummy. I would have 1-2 per serving as one of your healthy fats and it will be a perfect dessert!

Greek Chickpea Salad

2 cans of chickpeas
1/2 cup Tahini
1/2 cup cucumber, chopped
1/3 cup Kalamata olives, chopped
3 Tbsp onions, chopped
1 1/2 Tbsp dill
1/2 cup artichoke hearts, chopped
1/2 cup red bell pepper, chopped
Juice of 1/2 to 1 lemon
1 clove garlic, minced
3/4 tsp sea salt
1 tsp pepper

1. Mash the chickpeas
2. Mix all the ingredients together.
3. Serve on bread or over salad

Jessica Tanselle @2016 All Rights Reserved