Paleo Crock Pot Italian Lemon Chicken Recipe

It is Monday. But that is okay, because tonight, you don't have to worry about supper. By 6 pm, your house will smell delicious, and your healthy dinner will be waiting in your slow cooker for you and your family to dig into!

I have been in a bit of a recipe recycling program for the last few months. Don't get me wrong, they are delicious recipes like my ever famous Crock Pot Italian Chicken Soup recipe and the super easy Crock Pot Chicken Wraps recipe, both of which are also Whole30 and Paleo-ified.

But, it is time for a new recipe.

With a little sweetness and a little tartness, you will love this refreshing take on chicken! Enjoy!

Paleo Crock Pot Italian Lemon Chicken

You will need:

- 2 chicken breasts or roughly 1.5 lbs of chicken

- 2/3 cup of lemon juice

- 3 tbsp Italian Seasoning

- 1 tbsp butter or ghee

- 3 sweet potatoes, cubed

- 1 onion, chopped

 - you may also want to add garlic or other veggies 

Throw it all in the crock pot for about 3 hours on high or 5-6 hours on med/low. Your mouth will water as this cooks. Shred it up with a fork when it is done cooking, and that's it. Yum!

Most Popular Health Posts of 2013

Whether you are a long time reader or brand new reader to Your World: Healthy and Natural, I am so happy you are here! In case you missed any of the fun we had during 2013, I am sharing with you my Top 12 Blog Posts of 2013!!!!

Make sure you follow us or subscribe (along the right sidebar) to get all the latest health news, free workouts, great giveaways, product reviews you want to hear about, or just some Friday Fun!

My #1 most popular post of the year is....

Delicious Crock Pot Italian Chicken Soup Recipe - easy, delicious, paleo, whole30, gluten-free, dairy free

 

Here are my other top posts of the year...

2. Crockpot Italian Meatballs Recipe - Paleo, whole30, gluten-free, dairy free, a family favorite!!

3. Chicken Avocado Salad Recipe - Paleo, whole30, gluten-free, dairy free, use this instead of chicken salad with mayo

4. Paleo Gluten-free Apple Crisp Recipe - so healthy and delicious, also vegan and dairy free

5. Crock Pot Mexican Chicken Wraps - paleo, whole30, gluten-free, dairy free, a weekly menu item in our house

6. How I Skipped Baby Food and You Can Too!! - save yourself the money and hassle and skip baby food!

7. Tabata Tuesday Free Workouts - This is the first of my great tabata workouts. Only 20 minutes, but burns calories for up to 2 days later!!! So awesome! (for the other tabata workouts, check out my right sidebar and click where you see tabata workouts)

8. Paleo Slow Cooker Down Home Shrimp Recipe - Full of flavor and guaranteed to satisfy your cravings!

9. Zucchini "Bread"sticks Recipe - gluten-free, Paleo, dairy free, whole30, and a delicious and easy way to use up all that zucchini - actually makes me wish I had planted more!

10. Top 12 Tips for Staying Healthy During Flu Season - Such important tips to keep you and your family healthy and feeling great all winter long!

11. Crock Pot Sweet and Spicy Sweet Potato/Carrot Soup - Paleo, gluten-free, dairy free, whole30, and the perfect comfort food!

12. Free Piano Lessons -We have been using these FREE piano lessons with our 5 year old son, and not only does he love them but he is learning a lot!!

There you have it. YOUR favorite posts from 2013! Here's to another awesome year in 2014! Can't wait to help you get healthier, feel your best, and do your best for others!

Sugar In Your Pasta Sauce?

Cara was given products to review. No other compensation was given. All opinions expressed are 100% her own.

When you start searching ingredients lists for sugar, you will be amazed at what all has sugar in it! I started being really diligent about sugar when I was on the Whole30 last year. I went one whole month without eating any sugar, (among other things like grains, dairy, etc) which was a major accomplishment for me! It was amazing, but sometimes challenging making meals for my family that were completely sugar-free.

One thing that we eat quite a bit is pasta sauce. We particularly love it on spaghetti squash. But when I was doing the Whole30, I had a really hard time finding sugar-free pasta sauce. Can you believe that? Why does there need to be sugar in it? Turns out, there doesn't.

Some of my favorite pasta sauces, from Good Boy Organics, are completely sugar-free, and they are crazy good. In fact, these Yellow Barn sauces are not only Non-GMO certified, Gluten Free, and completely organic, they exceed normal organic standards by also being certified biodynamic.

And the fresh taste of these sauces is to die for! We especially love the Roasted Eggplant. But, you have got to try the other varieties too: Arrabiata, Puttanesca, and Tomato Basil. They also have tomato concentrate and purees to make your own sauces. Simply delicious!

Find these at a store near you, like Whole Foods or your local Co-op. Don't let sugar hide in your favorite foods. Find those that taste just as good without and cut back on all that sugar!

Sneaky Sliders Recipe

I know that many of you mommas try really hard to make sure your children (and husbands) get enough vegetables in their diet. Sometimes, this can be quite challenging. That is why you are going to love this new take on hamburgers. These sliders are jam-packed with healthy nutrients from many different kinds of vegetables. And I bet that your child will never taste them. That is why I call them Sneaky Sliders. Because sometimes, as moms, we have to be a little sneaky. :-)

Oh, and did I mention that this recipe is delicious? It is. All three of my children were gobbling them down like they had never seen food before. And did I mention it is easy? Yes, it is very easy. You know me, I would never share something that wasn't easy and able to be made by anyone.

Bottom line: You are going to love this recipe, and your body will be thanking you too!

Sneaky Sliders 

 gluten-free, paleo, whole30 approved, dairy free, soy free - just plain healthy

adapted from Nom Nom Paleo

• 8 oz. frozen spinach
• 1 tbsp coconut oil
• 1/2 cup chopped onion
• 1/2 lb chopped mushrooms
• 2 garlic cloves, chopped
• 1 lb. grass fed ground beef
• 1/4 cup coconut flour or almond flour
• 2 large eggs
• 1 tsp. turmeric
• sprinkle of cayenne pepper (adjust to the spiciness you like)
• salt and pepper to taste

Thaw spinach in a colander. Then, press on the spinach to squeeze all the water out. (You may want to save that water for a veggie broth, since it is so full of vitamins)

Next, heat up the coconut oil over medium high heat. Saute the mushrooms and onions. Then, sprinkle salt and pepper over the top.

In a big bowl, mix beef, eggs, coconut flour, garlic, cayenne, turmeric, spinach and the mushroom and onion mixture.

Make patties about two inches in diameter. Bake on a baking sheet for 30 minutes at 350 degrees. Enjoy!

Paleo/Whole30 Shepherd's Pie Recipe

Yum!! I used to love the Shepherd's Pie my mom made when I was little. And believe it or not, as a little girl I really thought it had something to do with the shepherd's at the birth of Jesus. Don't ask me why or how I thought that made sense, but I did. :-)

Anyways, now that eating white potatoes isn't a part of my regular diet, I wanted to try out a Paleo, Whole30 version of Shepherd's Pie. The biggest change from the traditional recipe is substituting cauliflower for the potatoes. Before you think, "weird," try it out. It is delicious! The recipe is below:

Paleo/Whole30 Shepherd's Pie

You will need:
1 head of cauliflower
3 tbsp butter or ghee
1 tbsp coconut milk
1 lb beef
3 large carrots, sliced or chopped
1 onion, chopped
3 stalks of celery, sliced
3 garlic cloves
salt and pepper

Preheat the oven to 400 degrees. Steam the cauliflower in chunks. Saute the carrots, onion, and celery with 2 tbsp of the butter or ghee. When veggies are mostly cooked, add in the ground beef, salt, pepper and garlic.

Add cauliflower to a food processor and blend with 1 tbsp butter or ghee, coconut milk and salt until it is about the consistency of rice or even smaller.

Next, pour beef and veggie mixture in the bottom of a baking dish. Add the cauliflower over the top and back for 15 minutes. Yum!

Also, feel free to add in different veggies instead of the carrots and celery. I am going to try broccoli next time!

Whole30 Challenge - Follow Up

Well, it has been 5 days since our Whole30 has ended, and while I could be doing better, (there's my perfectionism kicking in) I think I have transitioned our family quite well.

Here's what up:

We still are eating mainly Whole30, especially the kids. We are still cutting out grains, for the most part. There was only one day we had ravioli for dinner. I have added back in some treats for myself, just because I want to. I am a fit person with no health issues whatsoever, and I don't see a need to deprive myself all the time.

We have kept the habits of eating more veggies and more meat, because I think it works well for us. I have been reading more and more about the problems that can come with eating grains, and that is the decision I have made for our family. Now, my husband is a different story. He still chooses to eat oatmeal for breakfast, sandwiches for lunch, and other grainy snacks. I think he chooses that because it is easy - plain and simple.

I have decided that if I find myself slipping too badly into my old patterns, I am going to do a quick Whole7 or Whole14 to clean out my body again and help me regain the Whole30 healthy habits. I will keep you updated, but in the meantime, I am enjoying chocolate a couple of times a week with a big smile on my face. :-)

Whole30 Challenge - Day 30 - The End!

 

Is this really the end?

I cannot believe I am actually saying this, but I will say it, "I am sad."

I am sad to be at the end of this journey. Those are my initial feelings, and when I think about why I feel that way, here is what I come up with:

1. I love a good challenge, and now that this is over, I will miss the program, camaraderie, and support of all of you and all the other Whole30'ers.

2. I feel good! I feel great about not relying on sugar and processed junk to get me through the day as my little pick-me-up treat. Now I know, it really did NOT pick-me-up.

3. My skin looks and feels great! No blemishes at all during my Whole30.

4. I think I still have a lot to learn. I am sad that I didn't master my Whole30 journey perfectly. I still snacked. I still had the emotional snacks at night. But, I have a little consolation in the fact that I can and will be doing another Whole30, maybe next year on January 1st again. And this time, I will be more prepared and ready to tackle it better!

5. I have learned so much about myself, eating patterns, triggers, and how eating ONLY really healthy food makes me feel fantastic!

6. I won't have the structure of the program - my inner voice telling me "Don't even think about cookies. Don't even wander over to the chip aisle." Now, I will have to learn to say no just because I know deep down I don't want that junk food.

7. I am scared of relapsing into the nightly sugar junkie I once was. Sure, I ate healthy 90% of the time, but the other 10% of the time was ugly.

8. I have had fun (dare I say it) trying to come up with new recipes and trying new ingredients. Sure, it was a lot of extra work, but it sparked my creativity and everything was so darn tasty!

Even though I am sad it is over, you know what they say - "Don't cry because it is over, smile because it happened." So, that is what I will do. I will continue to smile because I made it, because I didn't eat junk for 30 days, because I did something I never thought possible!!!

Next time, you'll have to join me, because it was a journey like no other!

Stay tuned for future posts updating you on how I am transitioning. If you did the Whole30 with me, I'd love to hear how you feel today.

Whole30 Challenge - Day 29 and Skillet Pizza Recipe

Now that I am almost done with my Whole30 challenge, I am actually a little...nervous and scared.

Yes, sure I am excited to have some chocolate. But, as I was thinking about it the other day, I was a little nervous about how my eating patterns may change after this is over. I don't want to go back to eating processed foods like crackers, chips, and sweet treats.

While I've been on the Whole30, I have not even given myself the option of eating junk food. There is no chocolate in the house. There are no snack crackers. I am not going to even think about opening that bottle of wine. But, when the Whole30 is over, that NO-WAY zone is my head is now an IF-YOU-WANT zone. And that scares me. Any thoughts, you guys and gals?

In the meantime, here is a great pizza alternative. While we used to have pizza Friday's, I think we will now have Skillet Pizza Fridays. My 4 year old son said this was the best meal ever! So, that is a great recommendation. Enjoy, and have fun mixing it up!

Skillet Pizza

You will need:
1 lb ground beef
1 onion, chopped
1 lb mushrooms, chopped
1 jar crushed or chopped tomatoes
1 tbsp garlic powder
4 huge handfulls baby spinach
salt and pepper
1 tbsp Italian Seasoning
fresh basil

*Feel free to add in olives or other veggies and toppings you like on your pizza.

Cook beef, onions and mushrooms until cooked through. Add in Italian seasoning, garlic powder, and salt and pepper. Stir in baby spinach, basil and tomatoes. Serve nice and hot!

Whole30 Challenge - Day 27, 28

Since my Whole30 Challenge is almost over, I have been thinking a lot about what our family will do when it is over. Before we started this challenge, our diet was almost the complete opposite of the Whole30. We ate lots of whole grains, organic soy products, fresh organic produce, and only ate meat about once or twice a week. Oh, and I was eating plenty of sugar. :-) Too much sugar, which is why I wanted to do this challenge. (if you are not familiar with what the Whole30 is, check out my first post)

We have gone from that to eating meat two times a day every day, no sugar, and no grains!! At first it was a shock. I thought I would most definitely only be following this way of eating for the 30 days. After it was over, I figured I would go back to my normal way of eating.

Boy, have I changed my tune.

I have learned more and more about how carbs influence our bodies. While I always knew protein was key to a healthy body, I didn't realize that I can eat so much meat and still feel good. When you cut out all the extra junk and just eat basic food - meat, eggs, fruit, veggies, nuts, and some healthy fats, your body can digest better and work the way it is supposed to.

My point is...

I have decided when this is all over, I am going to be eating Whole30/Paleo-ish. I am not ever going to cut out a complete food group forever, but my daily diet is going to center around protein and fresh real foods. Only once in awhile will I indulge in a favorite treat, eat my fave carb-heavy meal, or drink a nice glass of wine. At least, that is the plan right now. If you know me, you know I could change my mind at any moment by how I feel or what I learn as I continue to read up about this topic.

I know this for sure, though. I will always continue to do my best to fuel my own and my family's bodies with nutrient-dense, healthy food, so we can live our best life!

Whole30 Challenge - Day 25 and Crockpot Italian Meatballs Recipe

For those of you who are doing this Whole30 with me, Wahoo!!!! Do you realize we have made it 25 days without sugar or dessert????? That is monumental for me! High five!

Instead of getting down on myself today for not being Whole30 perfect with the snacking part, I have decided to celebrate a major achievement in this journey. Sometimes you just need a pat on the back. It is easy to get discouraged, get down on yourself, and want to quit, but not if you are celebrating all the little things you have achieved. So, hurray for me and all of you who have gone this long without sugar, dessert, alcohol, and your favorite snacks!

As a treat for all of us, I am sharing one of my newest favorite recipes. Enjoy these heavenly meatballs!

Crockpot Italian Meatballs (gluten-free, Paleo, Whole30, dairy free)

You will need:
1 lb. ground meat (again, I used bison meat)
1/2 cup onion
1/4 cup almond flour
1 egg
1 tbsp Italian seasoning
1 tbsp fresh basil
1 tbsp garlic
1/2 tsp onion salt
24 oz. organic crushed tomatoes

Mix all the ingredients above, except the crushed tomatoes, in a medium bowl. Then, shape these into golf ball sized meatballs. 

Then, pour tomatoes over the top and cook in crockpot on low for 6 hours or high for 4 hours.
I served this on a bed of spinach. Delicous! Nutritious! Hmmmmm...

Whole30 Challenge - Day 24 and Stress

Lately, I have been really...really...stressed out.

My 2 year old will not stop whining, being sassy, and screaming at the top of her lungs, which scares my 4 month old, so she is unhappy. Then, my 4 year old yells at the 2 year old for bugging everyone, and before I know it, I have lost all patience and almost all of my mind. Add to this, superbly cold temps, so we hardly ever get out of the house, money stress, marriage stress, trying to study for a big personal training exam I have coming up, working my other 3 jobs, and the complexity of this Whole30 challenge, and I have been nearly at my wit's end.

 

I am sure you understand. Stress happens.

The thing is - I usually look forward to my relaxing time at the end of the day, some chocolate, and maybe even a glass of wine here and there. Well, according to the strict Whole30, I am not allowed any snacking, any desserts or treats, and no alcohol, and this puts a big damper on my "relaxation time."

I hate to admit it, but lately, I haven't been following the Whole30's strict guidelines on snacking. I have been grabbing my bag of cashews and bottle of Kombucha at night, sitting my butt down on the couch, and snacking. I know, I know, shame on me.

But, of course, then I rationalize it by saying, "Who really cares? It is my Whole30 journey. I can do what I want." That is all fine and good, except I am a perfectionist, and I wanted to follow this to the tee. I haven't. And I am not.

I have decided that I am doing my best, and that is all I can ask of myself at this point in my life. I plan on doing the Whole30 again - even better next time. In the meantime, if eating cashews at night is the worst thing in my diet, I am not going to feel that guilty. :-)

Whole30 Challenge - Day 23 and Southwest Sliders Recipe

Only one more week!!!! Woohoo!

I have learned this lesson over and over again during this Whole30 Challenge, and I want to share it with you, because it applies to all of us really.

Lesson #1 - When you think you are ravenous or craving something and just have to have it. Stop.
Grab a nice tall cup and fill it with water. Drink.
Are you still craving and ravenously hungry? If so, give yourself five minutes, and then ask yourself the same question.
If the answer is "yes", then by all means, eat!
If the answer is "no, how could I be fooled into thinking I was hungry when I was really only thirsty," then give yourself a pat on the back for realizing this and drink another sip of water to celebrate that you listened to your body.

Then, you can make these delicious Southwest Sliders, which will take you all of 5 minutes to prep and about 30 minutes to cook. Super easy, super delicious! What can I say? That is how my recipes roll. :-)

Southwest Sliders

 What you need:
2 lbs ground meat - I used 1 lb. ground beef and 1 lb ground bison
1/2 cup fresh cilantro
2-4 tbsp taco seasoning - I make homemade
1 red onion
salsa, spinach, avocado to garnish

1. Combine ground meat, cilantro and taco seasoning. Use hands to mix well. Form meat into small sliders to make about 11 burgers.

2. Grill, fry or bake. I baked mine for about 30 minutes at 375 (F). At the same time, carmelize your sliced red onion.

3. Top with salsa and avocado, serve on a bed of baby spinach.

Yummmmmmm!!! You will love these!!!

Whole30 Challenge - Day 22

Today is Day 22! I am feeling pretty good about things today. I am appreciating the benefits that my Whole30 has brought to my life!

•  gratitude for fresh, healthy food (we have developed a serious crush on eggs, chicken and veggies)
•  a new appreciation for the natural sweetness of fruits and veggies, (yes, veggies really do taste sweet, once you give up sugar) 
•  a love for how my body feels without being filled with junk (I feel less loaded and bloated)
•  Also, there is a lot of crazy sickness going on all over Minnesota, and our family has stayed healthy all month! 
•  a new love of cooking and finding new ingredients and recipes that have us exclaiming every night, "This is SOOOOOO good."

These are just some of the things I appreciate today. Sure, I could complain about how I really wanted a glass of wine the other day or really, really wanted a piece of my sister's carrot cake yesterday. But, I am choosing to look at the positives and think about all the things I AM enjoying.

My challenge for you today is.... take a moment and savor your food. Taste a carrot's natural sweetness. Chew that bite of chicken thoroughly and taste it's flavorful juices. Enjoy your food!

P.S. So, while I did survive my night out with my sister's last night and had a lot of fun with them, I don't recommend doing that often. The smell of the quesadillas and cheesy fries was enough to make me drool. But, I kept it together and enjoyed my refreshing, clean water. :-) Ha, ha!

Whole30 Challenge - Days 20 - 21 - Crockpot Mexican Chicken

Today is my sister's 21st birthday. Another sister and I are taking her out tonight. But, will I be drinking? No. Will I be eating anything? No. Because I am committed to my Whole30. And I have 9 days left.

Will it still be fun?

Isn't that a good question. Can a person have a fun night out if they aren't consuming alcohol and food, especially if all the other people in their party are?

I know some people would answer no. My first thought was, "Probably not." But, after remembering how much fun I have with my sisters, how great it will feel to just get out and away from my kids for awhile, and to be there celebrating a special day with my sisters, I realized it doesn't take food and drinks to have fun.  The memories I will share with them and the laughter, stress relief, and love we will be sharing have a lot more impact on my nights out than food or drinks ever will have. 

At least, that is what I think right now. We will see if my thoughts change after tonight. :-)

In the meantime, I have another tasty recipe to share. Of course, as usual, it is superbly easy and fabulously yummy, because I don't have time for elaborate dinners and my kids have to love it!

Enjoy!

Crock Pot Mexican Chicken

You will need:
24 oz. Salsa
Juice of 1 lime
1/4 cup fresh cilantro
1.25 oz of taco seasoning (I used about 3 tablespoons of homemade taco seasoning)
6 chicken breast halves
1 chopped onion
1 chopped green pepper

Throw all of these ingredients in your crock pot on low/medium for 6 hours. Enjoy the aromas while it cooks!

Whole30 Challenge - Day 19

I can hardly believe that I only have 11 days of my Whole30 left!!! Well, actually, I have to tack on a a couple more for the reintroduction. On day 31, I am going to add back in some dairy and evaluate how my body feels. On day 34, I am going to add in some gluten-containing grains and see how my body responds for a couple days. Then, on day 37, I am going to add in some gluten-free grains and see how my body responds. On day 40, I am going to add back in legumes.

Now, many people decide after their Whole30 to continue on with this way of life with few exceptions. I have been thinking about that for several days - what am I going to do after this is over?

Grains? Quinoa? Pasta? Can I really go without these things forever? Do I even want to?

Well, I haven't really made my mind up yet. Two things I know for sure:

1. I am not going to try to follow this diet perfectly forever. I already have a problem with being a perfectionist. I don't need another thing to try to be perfect at or to feel guilty about when I am not perfect.

2. I will be back to drinking my protein shakes. With all the working out I do, and with my fitness and health goals, I need my protein shakes to refuel before/after workouts. End of story.
 

So, I have 11 more days to figure out what I am going to be doing after this and what my children are going to be doing, since they are on the Whole30 too. Any thoughts?

Whole30 Challenge - Day 18 and Lamb?

Have you ever had lamb before?

 

"Mary had a little lamb" makes me not want to eat lamb. I just don't like the idea of those sweet little sheep being on my plate. But, I decided to go out on a limb and buy one pound of ground lamb. Truth be told, I thought I could trick myself into thinking that it was ground beef.

This didn't happen. I made a really yummy skillet with the lamb, sweet potatoes, peppers, onions and spices. But, there was no success with trying to trick my brain or my taste buds. And there was no tricking my son's nose. He immediately said, "This meat smells like poop." Well, there you have it.

While I didn't think it smelled exactly like he thought it did, it definitely doesn't have a normal beef smell or taste. And wowsers, is it ever fatty! Good grief, washing my daughter's face after supper was like rubbing lard all over her cheeks.

Now, if you love lamb meat, good for you! I have decided that it is just not my cup of tea, and I don't think it will be one of the foods I add to my normal diet.

In the meantime, I am enjoying experimenting with new foods and recipes, and I can't wait to share the next one with you!

Whole30 Challenge - Day 17 - Crazy for Veggies

I had a revelation about my Whole30 journey last night - a positive one.

I....crave....veggies. Not fruit, but veggies.



As much as that sounds like a load of bologna sausage, it is true. Last night, when I was getting ready for bed, I started thinking about what I was going to make for breakfast. And the cravings hit - fresh cucumbers, red peppers, roasted sweet potatoes, butternut squash, carrots...Ahhh.

Believe it or not, instead of looking forward to my next chocolate bar or brownie fix, I am looking forward to the next serving of veggies. I love 'em - even asparagus, spinach, and mushrooms.

How much do you love your veggies?

Let's think about how awesome veggies are for you -

• Most vegetables are naturally low in fat and calories. None have cholesterol.
• Vegetables are important sources of many nutrients, including potassium, dietary fiber, folate (folic acid), vitamin A, and vitamin C.
• Dietary fiber from vegetables, as part of an overall healthy diet, helps reduce blood cholesterol levels and may lower risk of heart disease. Fiber is important for proper bowel function. It helps reduce constipation and diverticulosis. Fiber-containing foods such as vegetables help provide a feeling of fullness with fewer calories.
• Vitamin A keeps eyes and skin healthy and helps to protect against infections.
• Vitamin C helps heal cuts and wounds and keeps teeth and gums healthy. Vitamin C aids in iron absorption.
• Eating a diet rich in vegetables and fruits as part of an overall healthy diet may reduce risk for heart disease, including heart attack and stroke.
• Eating a diet rich in some vegetables and fruits as part of an overall healthy diet may protect against certain types of cancers.
• Diets rich in foods containing fiber, such as some vegetables and fruits, may reduce the risk of heart disease, obesity, and type 2 diabetes.
• Eating vegetables and fruits rich in potassium as part of an overall healthy diet may lower blood pressure, and may also reduce the risk of developing kidney stones and help to decrease bone loss.
• Eating foods such as vegetables that are lower in calories per cup instead of some other higher-calorie food may be useful in helping to lower calorie intake.

Now, how much do you love veggies? You know now how much they love you.

My challenge for you today is to jam-pack your body with as many veggies as you can! I guarantee your body will love you for it. (Although, if you are not used to eat a lot of veggies, you may want to take it slow so you don't end up in the bathroom all day tomorrow.)

Ready? Go!

Whole30 Challenge - Day 16

Up and down, up and down. That is how I feel this challenge has been for me. Some moments I feel that I am on cloud 9, super proud of myself, and ready to rock through the next 14 days. But, other times, I feel cranky, tired, and wonder if I am crazy. Now, there are other factors involved too. My 2 year old has been being Queen Crabby Pants for the past couple weeks, and I am at the end of my rope with her...So, maybe that is part of it all.

Where I usually drown my sorrows in chocolate at the end of the day, now I grab some cashews or try to be satisfied with just tea. I know that is obviously the better choice, and I am thankful that this journey is helping me not rely on food as comfort. But, it is hard....

So, I will try to enjoy this up and down journey, learn what I can from it, and stick with it. There is no way I am giving up now. (even though a bag of chips or brownie would be really good about now)

Have a great day, everyone!

Whole30 Challenge - Day 15 and Southwest Frittata Recipe

Half way done!! Can it really be?

It seems like it has been forever since we have been eating in this new, clean and healthy way. But, at the same time, the time has been flying by too.

Things have been very up and down throughout this journey, and while yesterday was another really low day, today is looking up. I understand my system is going through a lot of changes, and I am interested to see if things start to balance out at the end of it.

If you haven't already noticed, eggs have been a big part of our daily diet. For some people, eating scrambled or fried eggs every day can get old fast. So, here is another new egg recipe we enjoy to help you change up how you eat eggs with your family. It is unbelievably healthy and tasty. If you aren't a fish fan, you can always skip that part.

Southwest Salmon Frittata

8 large eggs
2 tsp minced fresh garlic
1 tbsp taco seasoning, divided
1 tbsp ghee or coconut oil
1/2 cup diced onions
1 cup sliced mushrooms
1/2 cup diced roasted red peppers, divided
1 can (14.75 oz0 or 2 cans (7.5 oz) of Alaskan salmon, drained
Garnish with fresh cilantro or sliced green onions

Preheat oven to 425 (F). In a large bowl, whisk the eggs, garlic and 1 1/2 tsp of taco seasoning until frothy. Heat a large, nonstick oven-proof skillet over high heat, then add in the oil or ghee. Saute the onions and mushrooms for about 4-6 minutes, or until just getting soft. Add half the roasted red peppers. Sprinkle with the remaining 1 1/2 tsp of taco seasoning, and stir around gently.

Pour in the egg mixture. Reduce the heat and, as the eggs cook, quickly and gently push the outer edges towards the center, letting the uncooked egg mixture run down underneath the cooked egggs. Continue until eggs are about half set. Do not stir. Scatter the drained salmon and remaining red peppers over the frittata. Place pan in oven and bake until eggs are set and just puffy, about 6 minutes. Feel free to garnish with fresh cilantro or green onions. Slice into wedges and serve directly from the pan. Delicious for breakfast, lunch or dinner!

Whole30 Challenge - Days 13-14 and Egg Muffins Recipe

I am not feeling so hot today. My digestive system is making itself noticed, and I am not loving it. 

Perhaps it is because of the cashew craze I had yesterday. I seem to have replaced sugar and processed snacks with cashews. Not good. So, today is a new day, and I am determined to do better. I am putting all cashews on lockdown. If you can't control how much you eat of something, don't even start eating it. That is my motto for the day. 

I have another delicious recipe to share with you. It makes a great snack before a workout or a couple muffins make a great breakfast! Enjoy!

Egg Muffins

Ready in 40 minutes • Makes 12 servings

Ingredients:

• Oil spray
• 4 scallions or any onions, minced
• 2 carrots, shredded
• 1/2 red pepper, minced
• 1/2 zucchini, shredded
• 11 eggs
• 1/2 tsp basil
• 1/4 tsp oregano
• Dash sea salt and pepper

Instructions:

1. Preheat oven to 375°F. Coat a 12-muffin tin with a little oil to prevent sticking.
2. Combine vegetables in a big bowl. Fill each muffin tin 2/3 full with vegetables.
3. Whisk eggs and seasonings in a large mixing bowl.
4. Use a 1/3-cup measuring cup to scoop egg mixture and pour slowly into each muffin tin. Egg mixture should fill tin the rest of the way. Bake 30 minutes or until muffins have risen and are slightly browned.