Archive for the 'Just Yummy' Category

Apr 19

Slow Cooker Coconut Chicken

Another slow cooker favorite for a simple and healthy weeknight dinner.

Apr 09

Chicken Bacon Ranch Flatbread

I always hear the college students I teach talking about how much they love “chicken bacon ranch” pizza so I needed to try this flavor combo for myself.Serves: 11 whole grain naan bread1 tablespoon ranch dressing, plus more for topping3 tablespoons shredded part-skim mozzarella3 ounces grilled chicken breast, diced or shredded1 slice cooked bacon, crumbled1/4 cup chopped vegetables (such as sliced mushrooms and broccoli)Preheat oven to 400F. Place naan bread…

Apr 07

Sweet Chili Chicken

This 15 minute chicken dish is better than take out – and better for you! Hang up the phone and make this for a satisfying weeknight dinner. If you aren’t a fan of spicy sauces, use teriyaki sauce instead.  Serves 42 tbsp Sambal Oelek (fresh chili paste) 1/4 cup water 2 tbsp white vinegar 
1/2 tsp chopped garlic 1/4 cup granulated sugar 
1/2 tsp kosher salt12 oz chicken boneless, skinless…

Mar 21

Peach Pie Oatmeal

A healthy, easy and delicious way to kick off your day! Serves: 2 1 3/4 cups lowfat milk Pinch kosher salt 1 cinnamon stick (optional) 1 cup rolled oats 1/2 cup diced peaches (fresh, canned or dried) 1 tablespoon cinnamon sugar 1/4 cup chopped pecans Place milk, salt, and cinnamon stick in a saucepan and bring to a simmer over medium high heat. Stir in oats, peaches, and cinnamon sugar.…

Mar 14

Healthy Snack: Mango Fruit Leather

An amazing snack for any seasonal fruit! Fruit Leather – kids and adults LOVE, LOVE, LOVE this recipe. Mango Fruit Leather 2 cups chopped fresh mango  Juice of 1/2 a lime2 tablespoons sugar 2 tablespoons agave nectar Preheat oven to 170°F. Line a baking sheet with parchment paper or a Silpat mat and set aside. Place mango, lime, sugar, and agave in a medium saucepan. Bring to a boil and…

Mar 06

30 Second Chocolate Fondue

A decadent but portion controlled treat for chocolate lovers. Fondue is only 30 seconds away. Serves 4 1/4 cup semi-sweet chocolate chips 2 tablespoons heavy cream For dipping: sliced bananas, strawberries, animal crackers Place chocolate chips in a small glass bowl and set aside. Pour cream into a microwave safe bowl and microwave on high for 30 seconds. Pour hot cream over chocolate and stir until smooth and shiny; a…

Feb 13

Chocolate Covered Strawberry Popcorn Sprinkle

Mix two teaspoons with melted butter and toss with 3 cups of freshly popped popcornMakes about 1 1/4 cups1 cup freeze dried strawberries (I like Trader Joe’s the best)1/4 cup unsweetened cocoa powder1/2 cup powdered sugar1/2 teaspoon kosher saltPlace strawberries in a food processor and grind into a fine powder. Add remaining ingredients and pulse to combine. Store in an airtight container for up to 3 months.Nutrition per 2 teaspoonsCalories:…

Feb 05

Cooking For Heart Health

Take a look inside my kitchen as I experiment with the many fun ways you can cook with 100% grape juice.Crushing On ConcordsConcord grapes are truly special as they are one of few native crops to the United States. But Concord grapes have a short harvest season and don’t travel well, so they can be hard to find fresh. The good news is that you can enjoy the Mighty Concord…

Dec 23

Gingersnap Smoothie

Spices like ginger and cinnamon help with digestion and blood sugar control. Sip on this shake after a meal or add a scoop of protein powder for recovery snack.Serves: 1 

½ frozen banana3 graham crackers1 teaspoon ground ginger1 tablespoon honeyPinch cinnamon1 cup vanilla soy milk
Combine ingredients in a blender – blend until smooth. 
Nutrition Information Per Serving Calories: 324Total Fat:  6 gramsSaturated Fat: 1 gramCarbohydrate: 60 gramsFiber:  3 gramsProtein:  9…

Dec 15

Tuna Pasta Salad

Make this protein-packed canned tuna recipe for an easy post workout lunch or light dinner. Serves: 41 (5 oz) can chunk light tuna in water, drained1 (5 oz) can solid white albacore tuna in water, drained½ cup chopped celery1 small apple, diced Juice of ½ a lemon¼ cup mayonnaise¼ teaspoon kosher salt3 cups cooked whole grain pasta, cooled In a large bowl combine tuna, celery, apple, lemon juice and mayo;…


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Slow Cooker Coconut Chicken
Wednesday, April 19th, 2017

Another slow cooker favorite for a simple and healthy weeknight dinner. Serve with brown rice or naan bread.

Serves: 8

1.5 pounds boneless, skinless chicken thighs

1 cup all-purpose flour

1/2 teaspoon kosher salt

1 tablespoon coconut oil

1 (15-ounce) can coconut milk

1/2  cup marinara or canned tomato sauce

1 red onion, sliced

2 cloves garlic, sliced

1/2 cup chopped pineapple (fresh or canned)

Juice of one lime

1 tablespoon grated fresh ginger

2 teaspoons turmeric

1 teaspoon celery salt

 1 teaspoon ground cumin

Cashews, cilantro & lime wedges for serving

Place flour and salt in a large resealable bag. Add chicken and toss to coat. Heat oil in a skillet or slow cooker with a browning function. Shake excess flour from chicken and brown on both sides (it takes about 2 to 3 minutes per side). Add coconut milk, marinara, onion, garlic, pineapple, lime, ginger, turmeric, celery salt and cumin; stir to combine. Cover and cook on LOW for 8 hours or HIGH for 4 hours. Allow to cool for 10 minutes and taste for seasoning; serve topped with cashews, cilantro and a squeeze of fresh lime juice.

Nutrition Per Serving: Calories: 306; Total Fat: 24g: Saturated Fat: 12g; Sodium: 243mg; Carbohydrate: 9g; Protein: 16g: Fiber: 1g

Posted by admin  /  Filed under Just Yummy, Kid-Friendly  /  Comments: 0



Chicken Bacon Ranch Flatbread
Sunday, April 9th, 2017

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I always hear the college students I teach talking about how much they love “chicken bacon ranch” pizza so I needed to try this flavor combo for myself.

Serves: 1

1 whole grain naan bread

1 tablespoon ranch dressing, plus more for topping

3 tablespoons shredded part-skim mozzarella

3 ounces grilled chicken breast, diced or shredded

1 slice cooked bacon, crumbled

1/4 cup chopped vegetables (such as sliced mushrooms and broccoli)

Preheat oven to 400F. Place naan bread on a baking sheet lined with parchment paper. Spread ranch dressing on top and then sprinkle with cheese. Layer remaining toppings and bake for 10 minutes or until cheese is melted. Top with additional ranch dressing before serving.

Calories:  399; Total Fat: 18 grams; Saturated Fat: 5 grams; Total Carbohydrate: 19 grams
; Sugars: 3 grams; Protein: 39 grams; Sodium: 785 milligrams; Cholesterol:  105 milligrams; 
Fiber:  4 grams

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Posted by admin  /  Filed under Just Yummy, Kid-Friendly  /  Comments: 0



Sweet Chili Chicken
Friday, April 7th, 2017

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This 15 minute chicken dish is better than take out – and better for you! Hang up the phone and make this for a satisfying weeknight dinner. If you aren’t a fan of spicy sauces, use teriyaki sauce instead.  

Serves 4

2 tbsp Sambal Oelek (fresh chili paste)

1/4 cup water

2 tbsp white vinegar


1/2 tsp chopped garlic

1/4 cup granulated sugar


1/2 tsp kosher salt

12 oz chicken boneless, skinless chicken breast, sliced into strips

2 tablespoons cornstarch

1 tablespoon canola oil

Chopped fresh cilantro

Brown rice


In a blender combine Sambal Oelek, water, vinegar, garlic, sugar and salt. Blend until sugar is dissolved, about 30 seconds. Transfer to a small saucepan and bring to a simmer. Allow to cook for 10 minutes to thicken; turn off heat and set aside while you prepare the chicken. Place chicken and cornstarch in a resealable bag; seal and shake to coat. Heat oil in a large skillet over medium-high heat. Shake off excess cornstarch and transfer pieces of chicken to the skillet. Allow to brown in both sides, cooking time will be about 6 minutes total. Add chili sauce, reduce heat to medium and cook until chicken pieces are cooked all the way through, about 8 minutes. Top with fresh cilantro and serve with brown rice.

Nutrition Per Serving (does not include brown rice): Calories: 185; Total Fat: 6 grams; Saturated Fat: 1 gram; Total Carbohydrate: 13 grams
Sugars: 12 grams; Protein: 19 grams; Sodium: 377 milligrams; Cholesterol:  53 milligrams
Fiber:  0 gram

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Posted by admin  /  Filed under Just Yummy, Weeknight Dinners  /  Comments: 0



Peach Pie Oatmeal
Tuesday, March 21st, 2017

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A healthy, easy and delicious way to kick off your day!

Serves: 2

1 3/4 cups lowfat milk

Pinch kosher salt

1 cinnamon stick (optional)

1 cup rolled oats

1/2 cup diced peaches (fresh, canned or dried)

1 tablespoon cinnamon sugar

1/4 cup chopped pecans

Place milk, salt, and cinnamon stick in a saucepan and bring to a simmer over medium high heat. Stir in oats, peaches, and cinnamon sugar. Reduce heat to medium low and cook for 5 to 7 minutes. Serve topped with chopped pecans.

Nutrition Info Per Serving

Calories 342; Total Fat 10g; Carbohydrates 52g;  Protein 13g ; Fiber 6g

Posted by admin  /  Filed under Just Yummy, Kid-Friendly  /  Comments: 0



Healthy Snack: Mango Fruit Leather
Tuesday, March 14th, 2017

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An amazing snack for any seasonal fruit! Fruit Leather – kids and adults LOVE, LOVE, LOVE this recipe.

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Mango Fruit Leather

2 cups chopped fresh mango  
Juice of 1/2 a lime
2 tablespoons sugar
2 tablespoons agave nectar


Preheat oven to 170°F. Line a baking sheet with parchment paper or a Silpat mat and set aside. Place mango, lime, sugar, and agave in a medium saucepan. Bring to a boil and cook for about 7 to 8 minutes, then puree using an immersion blender.* Continue to cook over medium-high heat for an additional 5 to 10 minutes or until thick and syrupy; the mixture should be thick enough to coat the back of a spoon. Pour the hot fruit mixture onto prepared baking sheet and spread evenly into approximately an 8 × 12 inch rectangle. Place in the oven and bake for 3 1/2 hours. Turn off the oven and allow to sit overnight. Cut into strips with a pizza cutter; roll up in a clean piece of parchment paper. Store in an airtight container for up to 3 weeks.

*If you do not have an immersion blender, puree in a food processor and then return mixture to saucepan.

Yield: 12 strips

Nutrition information per 1 strip
Calories: 36, Total Fat: 0 grams, Saturated Fat: 0 grams, Carbohydrate: 10 grams, Sugars: 6 grams, Protein: 0 grams, Sodium: 1 milligram, Fiber: 1 gram

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Posted by admin  /  Filed under Just Yummy, Kid-Friendly, Seasonal Goodies  /  Comments: 1



30 Second Chocolate Fondue
Monday, March 6th, 2017

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A decadent but portion controlled treat for chocolate lovers. Fondue is only 30 seconds away.

Serves 4

1/4 cup semi-sweet chocolate chips

2 tablespoons heavy cream

For dipping: sliced bananas, strawberries, animal crackers

Place chocolate chips in a small glass bowl and set aside. Pour cream into a microwave safe bowl and microwave on high for 30 seconds. Pour hot cream over chocolate and stir until smooth and shiny; a mini whisk works perfectly for this. If the mixture seems lumpy microwave in 10-second intervals (stir well in between) until completely melted. Serve with fresh fruit and other favorite healthy dippers.

Nutrition Info Per Serving (does not include dippers): Calories: 75; Total Fat: 6g; Protein: 0g; Fiber: 1g; Sodium: 0mg

Posted by admin  /  Filed under Just Yummy, Kid-Friendly  /  Comments: 0



Chocolate Covered Strawberry Popcorn Sprinkle
Monday, February 13th, 2017

popcorn2

Mix two teaspoons with melted butter and toss with 3 cups of freshly popped popcorn


Makes about 1 1/4 cups

1 cup freeze dried strawberries (I like Trader Joe’s the best)
1/4 cup unsweetened cocoa powder
1/2 cup powdered sugar
1/2 teaspoon kosher salt


Place strawberries in a food processor and grind into a fine powder. Add remaining ingredients and pulse to combine. Store in an airtight container for up to 3 months.


Nutrition per 2 teaspoons
Calories: 20; Fat: 0 grams; Carbohydrate: 5 grams; Protein: 0 grams; Sodium: 19 milligrams;

Posted by admin  /  Filed under Just Yummy, Kid-Friendly  /  Comments: 0



Cooking For Heart Health
Sunday, February 5th, 2017



Shrimp2

Take a look inside my kitchen as I experiment with the many fun ways you can cook with 100% grape juice.

Crushing On Concords
Concord grapes are truly special as they are one of few native crops to the United States. But Concord grapes have a short harvest season and don’t travel well, so they can be hard to find fresh. The good news is that you can enjoy the Mighty Concord year-round with 100% grape juice – in a glass or in a creative recipe!

It’s equally impressive that this powerful purple berry is teeming with heart health promoting plant nutrients called polyphenols, which promote healthy circulation and help keep energy flowing. In honor of Heart Health Month, I’ve partnered with Welch’s to bring you some fun and easy, ideas and recipes.

With similar heart-healthy compounds to those found in red wine, Welch’s 100% grape juice is squeezed from the whole fruit so you get the nutrient benefits of the skin, seeds and flesh. It’s also an excellent source of vitamin C.

Grape Juice in the Kitchen
There are plenty of everyday uses for Concord grape juice in the kitchen. Add a few splashes to smoothies or make a batch of refreshing one-ingredient fruit juice slushies in your ice cream maker. Grape juice can also add interest and sweetness to spicy sauces. Here’s a totally unexpected take on the beloved combo of PB&J.

Grape-Chili Glazed Shrimp with Peanut Cucumber Salad
Total Time: 40 min
Preparation Time: 15 min
Cook Time: 25 min

Serves: 4

½ cup Welch’s 100% Grape Juice
1 clove garlic, minced
1 tablespoon rice wine vinegar
2 teaspoons reduced sodium soy sauce
1 teaspoon Sriracha
2 teaspoons canola oil
1 pound raw shrimp, peeled and deveined

2 tablespoons natural peanut butter
1 tablespoon rice vinegar
1 teaspoon reduced sodium soy sauce
2 tablespoons warm water

2 English cucumbers, spiralized
3 tablespoons chopped cilantro
2 tablespoons chopped peanuts

Combine grape juice, garlic, vinegar, soy sauce and Sriracha in a small saucepan. Bring to a boil, reduce heat to a simmer and allow to cook for 15 minutes, until thickened; set aside to cool slightly.
Heat oil in a skillet, add shrimp and cook for 2 minutes per side. Add the grape-chili sauce to the skillet and cook for an additional 5 minutes over medium heat or until shrimp are opaque and cooked through.

In a separate bowl whisk peanut butter, vinegar, soy sauce and water; add cucumber and cilantro and toss gently. Top cucumber salad with cooked shrimp and garnish with chopped peanuts.

Nutrition Info Per Serving
Calorie: 216;  Total Fat: 10 grams; Saturated Fat: 1 gram; Total Carbohydrate: 12 grams; 
Sugars: 6 grams; Protein: 20 grams; Sodium: 585 mg; Cholesterol: 143 mg; 
Fiber: 2 grams


juice

Disclosure: This post is sponsored by Welch’s. I was compensated for my time, but the recipe and opinions are my own

Posted by admin  /  Filed under Just Yummy, Kid-Friendly, Recipes  /  Comments: 0



Gingersnap Smoothie
Friday, December 23rd, 2016

Apple Pie Shake


Spices like ginger and cinnamon help with digestion and blood sugar control. Sip on this shake after a meal or add a scoop of protein powder for recovery snack.

Serves: 1 


½ frozen banana
3 graham crackers
1 teaspoon ground ginger
1 tablespoon honey
Pinch cinnamon
1 cup vanilla soy milk


Combine ingredients in a blender – blend until smooth. 

Nutrition Information Per Serving
Calories: 324
Total Fat:  6 grams
Saturated Fat: 1 gram
Carbohydrate: 60 grams
Fiber:  3 grams
Protein:  9 grams
Sodium: 192 milligrams
Cholesterol:  0 milligrams



Posted by admin  /  Filed under Just Yummy, Kid-Friendly, recovery foods, Sports Nutrition  /  Comments: 0



Tuna Pasta Salad
Thursday, December 15th, 2016

Tuna Pasta Salad 2

Make this protein-packed canned tuna recipe for an easy post workout lunch or light dinner.

Serves: 4

1 (5 oz) can chunk light tuna in water, drained
1 (5 oz) can solid white albacore tuna in water, drained
½ cup chopped celery
1 small apple, diced
Juice of ½ a lemon
¼ cup mayonnaise
¼ teaspoon kosher salt
3 cups cooked whole grain pasta, cooled


In a large bowl combine tuna, celery, apple, lemon juice and mayo; season with salt and mix well to combine. Toss prepared tuna with cooked pasta.


Nutrition Per Serving (about 1 ½ cups)
Calories: 329; Total Fat: 13 grams; Saturated Fat: 2 grams; Cholesterol: 39 milligrams; Sodium 401 milligrams; Carbohydrate: 34 grams; Fiber 6 grams; Sugars: 5 grams; Protein: 22 grams





Posted by admin  /  Filed under Just Yummy, Recipes  /  Comments: 0



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