Fresh Pico De Gallo

Salsa!

These chunky, fresh mixes of healthy vegetables (and sometimes fruit!) are a family favorite around our house, and a no-fail side dish to “spice up” or freshen up any main course!

The first one is an old standby that my family and I never get tired of - my version of Pico de Gallo. A great way to get the kids to eat a serving or two of fresh veggies, and not even realize it! We eat our Pico with multi-grain chips, seed crackers, over fish or meat, in tacos, on salads, or even as a Bruschetta over bread.

Here's how you can make delicious Pico de gallo:

Fresh Pico de Gallo de bess

1. Use 4 ripe (make sure they’re really hard!) tomatoes, 1/2 sweet or red onion, 2 limes and a handful of cilantro.

   2. Chop each ingredient, as fine or chunky as you prefer. Squeeze the limes into the mix, and stir it all together in a mixing bowl. Sprinkle sea salt or even a bit of garlic salt, and stir again.

2. Chill for an hour or two before serving for best taste. You can store for a full day or two in fridge - it only gets better as it sits!

Optional add-ins (get creative and make it to YOUR taste!)

• Avocado (make sure it’s ripe and firm!)

• Black beans

• Jalapeno or another spicy pepper

• Lemons (some people prefer the taste of lemons to limes and I use it as a swap if that’s what I have on hand!)

• Parsley instead of cilantro (esp for those who taste soap when eating cilantro)

• Green onion or chives

• Cucumbers, deseeded

• Radishes

Just use the basic Pico salsa recipe as a base, and get creative adding your fave ingredients to the mix! 

BONUS: How to make Tropical Pico

The next salsa is a fruity turn on the original, just dice a firm mango into the original mix, and stir it all together.

Or, add in a bit of minced Jicama for a special tropical crunch! Get as creative as you want, by adding in YOUR fave fruits. 

There you go! 

This tropical pico tops grilled fish and chicken deliciously, or spooned into a fish or shrimp taco, it’s TASTY! It’s an easy to make, everybody’s favorite, fiber-filled side dish!

Get imaginative, get dicing, and get healthy in this fresh way! 

What are some of your favorite salsa combos? 

Post your ideas, and pics of your own simple salsa creations on our community Facebook page!  We want to see your recipe ideas…get ready, get set, post!

Protein Energy Bites Snack Recipe

This no-bake, Protein Energy Bites Snack Recipe is just the fix when you need a quick dose of natural energy!

...without a too-much-sugar-penalty to your FRESH eating plan!

It's a go-to favorite in our house for a quick power snack that also satisfies a sweet tooth!

Since it’s made of all 3 vital food groups: protein, fiber, and healthy fats - it is truly a “power combo” food.

These bites are chewy and just barely sweet, but not too much - hubby Juan is the official Protein Energy Bites maker in our house, and he has truly perfected this recipe over the years.

These bites are “no bakes”… just one reason why we love this delicious recipe!

It's a flexible recipe, too - if you end up omitting one of the dry ingredients (such as coconut or ground flaxseed) just add in some "extra" of any other dry ingredient is remaining in the recipe (for example, the oats.) If you feel like they come out too dry, add in a drizzle of extra honey or peanut butter. Although it’s also not required to refrigerate this dough, it helps the balls stick together much better. We think they are also tastier if they are a bit chilled!

Protein Energy Bites Snack Recipe

Ingredients

• 2 cups (dry) old-fashioned oatmeal

• 1/3 cup unsweetened coconut flakes (to satisfy a sweet tooth, use sweetened)

• 3/4 cup peanut butter or almond butter (or any other nut butter of your choice)

• 1/2 cup ground flaxseed

• swirl of raw honey (about 1/4 cup if you prefer to measure)

• 1/2 cup pure maple syrup

• 1 tsp vanilla extract

• 1 Tablespoon Coconut Oil

• 1/3 cup MINI chocolate chips (optional)

• Optional add-ins: sliced or slivered almonds, craisins, raisins, pepitas/pumpkin seeds, sunflower seeds, chia seeds, hemp seeds

  NOTE: anytime you add in more dry ingredients, you need to add a bit of the wet ones, like coconut oil, nut butter or maple syrup to even it out and keep them moldable.

Instructions

1. Stir all ingredients together in a medium bowl until thoroughly mixed. (You can use disposable gloves, rub a bit of coconut oil on them, so that forming the bites into firm balls is easier.)

2. Store in a glass container (preferred) or gallon Ziploc or airtight container. You can keep refrigerated for up to 1 week.

3. Makes about 20 ball-like bites.

Another way to make forming the bites easier: Cover and let the mixture chill in the refrigerator for half an hour before trying to form the ball-like bites. Once chilled, roll into balls of whatever size you would like. (Mine were about 1 1/2" in diameter, to keep portions in check.)

Another Tip: I would caution against substituting agave nectar for the honey, as the honey’s thickness helps hold things together, and as most of you know, I don’t much appreciate agave nectar LOL!

After you make these, let us know…

did we hit a home run for a healthier energy-giving sweet snack?

Mexican Spicy Slow Cooker Shredded Beef

Authentic Mexican food is a favorite around my house, as that is the culinary culture of my husband Juan, who was born and raised in Mexico. 

He integrated his rich culture (including amazing food) into our family, and we love it! Over the past few years, I’ve worked to learn and apply the unique taste of his mom’s (mi Suegra) cooking, making sure to keep the delicious qualities of real Mexican food in it at the same time. (This Norwegian/American cook has come a long way though, and I’m thankful for the flavor influences of my Mexican family!)

This dish happens around once a month around here, as the lean protein is a great base for several of our favorite dishes - you can make many flavorful, easy family favorites from this one crock pot wonder! Taco salad with shredded beef, shredded beef tacos and burritos, and even Homemade Chipotle bowls!

Often, we turn the beef into the traditional “Barbacoa” or “Birria” just by changing up some flavorings at the end by adding in a beer and spices, along with a secret sauce!

Mexican Spicy Slow Cooker Shredded Beef

Here’s how to make delicious shredded beef...

Ingredients:

• 3 lb beef rump, tip, or round roast

• 1 sweet onion, chopped in half

• 1 medium tomato, cut in half

• 3 cups beef broth (OR 2 cups + add a small beer if you’d like more tenderizing and taste)

• Optional - 1/3 cup red wine vinegar, but drop this if you add the beer

• 5 raw garlic cloves, smashed

• 2-3 bay leaves

• 6-8 whole peppercorns (optional - adds a peppery spicy flavor)

• 2 Tsp oregano

• 2-3 shakes of red chili flakes or 2 dried chile de arbol

• 1 Tsp chili powder

• 1-2 chipotle peppers, canned in adobo sauce (optional - this is if you want a Barbacoa flavor!)

Instructions:

1. Place the beef in the slow cooker with all the above ingredients except the chipotle peppers, and set crock pot on low for 6-8 hours, or longer to desired tenderness.

2. After meat shreds easily with 2 forks, use a strainer spoon to carefully remove all the remaining tomato, onion, bay leaves and garlic cloves. Shred the meat, crisscrossing 2 forks together, straight into the broth inside the slow cooker. It’s ready to drain and serve in tacos or burritos, or serve it juicy, in a bowl!

3. (For Barbacoa flavor - do this optional step) Right before serving the meat, make a paste out of the chipotles by blending them in a blender with 1/4 cup water, then straining the seeds and casing out of the mixture. Add the paste into the slow cooker during the last 1-2 hours of cooking.

Enjoy one of my own family favorites, and be sure to let me know what you think in the comments below after you’ve made this easy recipe!

Healthy Buttermilk Pancakes {Gluten-free}

On my quest to find more wholesome breakfast options, I came across this winner, and now my kids won't let me go too long without making these! 

TIP: They are great if you make a double batch, and stick a few away in a baggie in the freezer for quick school mornings. They re-heat easily in under a minute in the microwave, and my kids swear they taste just as good as the day I made them.

This recipe is originally from Ellie Krieger’s Cookbook, “The Food You Crave,” but I tweaked just a couple things. It is one of my absolute favorites, because it’s not obvious that it’s a healthier pancake.

These days, we replace the whole wheat flour/white flour combo with gluten-free for my special needs. Deliciously, though, the cakes are still fluffy thanks to the buttermilk!

Healthy Whole Wheat & Buttermilk Pancake Recipe

How To Make It:

Ingredients:

•    3/4 cup whole wheat flour
•    1/2 cup all-purpose flour
(IMPORTANT - for our Gluten-free version, we replace these 2 flours with 1 1/4 cup Krusteaz Gluten-free flour!)
•    1 1/2 tsp baking powder
•    1/2 tsp baking soda
•    1/4 tsp salt
•    2 large eggs
•    1 cup lowfat buttermilk
•    3/4 cup almond milk
•    1 Tbsp honey
•    1/4 tsp vanilla extract
•    Cooking spray or olive oil

Instructions:

1. Whisk together all the dry ingredients in a large bowl, then set aside. In a medium bowl, beat together the eggs, buttermilk, almond milk, honey, and vanilla.

2. Place a nonstick skillet or griddle over medium heat, and spray the cooking spray lightly on the surface. Stir the wet ingredients into the dry ones, only long enough to mix them together. Batter may be slightly lumpy.

3. Ladle the batter into the pan in small amounts, and wait for the cakes to form bubbles on top before flipping them. After about 1 1/2 minutes on each side, or until they are golden brown, remove the cakes from the griddle and serve.

 Tip: I keep it interesting for the kids by adding a tiny amount of mini chocolate chips or blueberries to the batter as the cakes cook up! The kids add protein by dressing the pancakes up with a tablespoon of peanut butter. Then they top them off with just a dollop of low-sugar syrup or a drizzle of pure maple syrup! 

Yummy, healthy, goodness for breakfast! 

Tell me what you think of these after you've made them...I can't wait to hear how they come out for you on our Facebook page!

Grilled Chicken Thighs & Apricots

As the days grow warmer, we tend to migrate outdoors for family meal time in the southwest desert sunshine.  A favorite dinnertime plan around here, grilling is a "cool" way to keep family dinners “hot” (and keep the heat of cooking out of the kitchen!) 

This recipe is an easy way to sweeten up an old go-to: chicken thighs! Enjoy this Grilled Chicken Thighs & Apricots recipe with your own family as an everyday favorite, or wow your summer company with the visual appeal and taste of this superstar dish!

It looks like such a fancy dish, but actually only takes about 15-20 minutes to have ready. Easy and practical is how we do it here in the FRESH Start test kitchens!

Grilled Chicken Thighs & Apricots

How To Make It

Ingredients

• 1 lb boneless, skinless chicken thighs

• 1/4 cup lower-sugar apricot jam (briskly stirred with 1/4 cup water to make nectar)

• 1/4 cup snipped fresh mint (optional)

• 1 Tbsp olive oil

• 1 Tbsp apple cider

• 1/2 tsp curry powder (optional)

• 1 clove garlic, minced

• 4 medium apricots, halved and pitted

• 2 green onions, chopped

• 1/2 cup chopped pistachios (optional)

• 1/2 tsp dijon or yellow mustard

Instructions:

1. Making the sauce: Combine half the nectar, half the mint, the olive oil, vinegar and curry and garlic in a bowl and whisk briskly together. Place the chicken thighs in a gallon-size plastic bag, and pour the mixture in the bowl over them. Seal bag, turn it to coat all the chicken, and refrigerate for 2-4 hours.

2. Remove chicken from the bag and throw away the used marinade.

3. Grill chicken on low-medium heat for about 12-15 minute or until no longer pink (180 degrees F on meat thermometer)

4. Turn the thighs once midway through grilling.

5. During the last 5 minutes of grilling the chicken, place the apricots on grill, flesh side down and grill until lightly browned and softened.

6. For finishing sauce: combine the remaining half of the nectar in bowl with the green onions, pistachios, and mustard and whisk them all together. Drizzle over chicken and apricots right before serving.

NOTE: As with all our recipes, cutting costs and keeping it simple stay at the center - feel free to make this recipe without the pistachios, curry and any of the other higher-cost ingredients if necessary. It’s still a tasty and filling dish even if altered!

IMPORTANT: Our recipes are always portioned to serve around 4 people. Just double the ingredients if you’re feeding a larger family or cut them in half if it’s for 1-2 adults.

What do you think, does this recipe sound like a winner?

I would love to hear about your family's favorite grilling recipes and tips over on our community Facebook page FRESH Start for Health!

Grill Your Veggies for Healthy Benefits + Recipes

One of the reasons I love grilling is because of how deliciously easy it is to put healthy food on your family’s table.

You might be surprised to learn how many foods you can grill! Combining different food groups to take them to a whole new level of tastiness - fruit with veggies, veggies with fish, citrus with fish, chicken with fruit, the list goes on.

I’ve even seen grilled salad in some recipes! One of my favorite things - and one of the healthiest foods to grill - is vegetables.

The benefits to your diet from eating more veggies is endless, so why not enjoy them grilled?

1. Gets More Nutrients into Your Body Where They Belong – Grilling vegetables cooks away less of the vitamins & nutrients in them than other cooking methods, like boiling. Next to eating them FRESH, “grilled” is one of the best ways to eat veggies.

2. Naturally Adds Flavor – The heat of the grill causes the natural sugars in vegetables to caramelize, which gives the same veggies an entirely different flavor than when eaten fresh, steamed or boiled.

3. Variety – You can easily mix veggies with each other, or with your favorite lean meats, seafood, and even fruits. The possibilities are endless.

4. Picky Eaters Eat More Vegetables – Grilled veggies taste different and can be easily seasoned with herbs and spices to make their taste more appealing to even the finickiest eater. This may be a major way your picky eater will add more veggies into their diet.

5. It’s Fun! – Grilling gets you outside for some fresh air and Vitamin D! Whether dinner with the family or a get-together with friends, grilling has a way of getting us outside where we enjoy the fresh air! Who couldn’t use more of that?

Enjoy more veggies at your house with these easy, delicious recipe ideas:

Spicy Mexican Grilled Sweet Corncobs

Ingredients

• 5-6 FRESH ears of sweet corn

• 2 Tbsp butter

• 2 Tbsp olive oil

• 1 tsp chili powder

• 1/2 tsp red pepper flakes

• 1/2 tsp cumin

• 1/3 cup feta cheese (or Cotija Queso)

Instructions

Preheat grill to medium heat. 

Boil ears (shucked and cleaned) in a stock pot for about 20 minutes, then drain and remove. 

Place corn ears over grill and drizzle olive oil over them, then cook for 5 minutes on one side. Using tongs, turn ears over to cook for 5 minutes on other side.

Place corn on a platter, and sprinkle with the spices, and place a pat of butter on each ear. Then sprinkle a few crumbles of cheese over corn and serve.

Lemon & Garlic Asparagus

Ingredients

• 1 bunch thin asparagus

• 1 bunch of green onions, trimmed

• 2 cloves fresh garlic, minced

• 1 lemon, halved

• Olive oil

Instructions

Preheat grill on low-to-medium heat, and prepare a cookie sheet-sized, folded “pan” made from the aluminum foil. 

Rinse the bunch of asparagus off, trimming off at least an inch from the bottom of stalks. Place the spears on the aluminum foil, spreading them out in an even layer. Add the bunch of green onions, spreading them through the asparagus stalks. 

Sprinkle the minced garlic over the stalks, and squeeze the juice from the two lemon halves over the vegetables. 

Drizzle olive oil generously over the vegetables, and place homemade “pan” over the grill slats. Grill for about 10-15 minutes (to desired done-ness) over low to medium heat.  Serve immediately.

Get creative, research fun recipe combinations, and remember there is no limit for what you can cook on the grill!

How to Cook a Spaghetti Squash in the Oven

Naturally sweet and crunchy, spaghetti squash makes a great substitute for the pasta in spaghetti, served with chicken Parmesan or just by itself with a pat of butter melting over it.  It is light, pleasant and nutritious, with many health benefits.  

High in vitamin C, potassium, calcium and magnesium, squash has only 40 calories and 4 grams of sugar in a FULL one cup serving. Packing a punch in the omega-3’s and omega 6’s as well, this underrated natural beauty is a must-eat for health!

Here are the simple steps to cooking a spaghetti squash in your own oven:

Step 1:  Preheat the oven to 400 degrees. Slice the squash (carefully – the outer shell is hard!) in two pieces, lengthwise.

Step 2:  Using a spoon, scrape out all the seeds and pulp in the soft interior of the squash.

Step 3:  Place the two sides face up (or down, it doesn’t really matter) in 1 inch of water in a large baking pan.  Cover the pan and bake for 45 minutes to an hour, or until squash is tender and soft.

Step 4:  Once slightly cooled, take a fork, and peel the squash strands, just like spaghetti, off the rinds and into a bowl.  Serve and enjoy!

At our house, we love our spaghetti squash with this healthy homemade spaghetti sauce recipe. The two put together pack a nutritional punch that offers a filling and comforting meal everyone enjoys!

Here’s a how-to video on how to do it:

Was this how-to helpful? Would you like to see more?

Our FRESH Start Club members get helpful how-tos just like this every single month, sometimes even before they're posted here on the blog. Plus new recipes, videos, printables and a warm & friendly support group. If you're ready to find support in your own quest for a healthy lifestyle, GO HERE to learn how you can join us! {Oh and it's FREE!}

Here are some other delicious recipes we think you might enjoy:

How to Make Healthy Turkey Mini-Meatloaves

How to Bake Acorn Squash Rings

Grilling Chicken & Salmon

Egg Frittata Muffin Breakfast Recipe

No other breakfast says “get up and go” like eggs! Providing an unmatched protein value (6 grams of protein in just one) eggs are a great choice for a healthy breakfast.

Whether you’re looking for a wholesome, energy boosting breakfast to send the kids off to school with or a healthy start to the weekend for the whole family, here’s a recipe that will keep them going strong through the entire morning.

Here’s how to make Egg Frittata Muffins

Ingredients

• 1/3 cup finely chopped sweet or green onion

• 2/3 cup chopped low-sodium ham

• 1/3 cup shredded cheese

• 4 large egg whites

• 2 large eggs

• optional: 2 Tbsp diced chives

Instructions

1. Preheat oven to 350 degrees.

2. Heat a large nonstick skillet coated with cooking spray over medium-high heat.

3. Add onion and sauté 2 minutes or until crisp-tender. Add ham, sauté for 3 minutes. Remove from heat, cool mixture for 5 minutes.

4. Meanwhile, combine remaining ingredients in a large bowl, stir with a whisk.

5. Add ham mixture, stirring with a whisk.

6. Spoon mixture into a 12-cup regular size OR 24-miniature muffin cup pan coated with cooking spray.

7. Bake for 20 minutes or until fully cooked.

Meal Prep Tip: These can be cooked ahead of time in big batches and frozen for quick-reheat on a later day.

Starting your morning with a breakfast high in protein, like this one, can make a huge difference in the rest of your day, giving you lasting energy.

Here are 5 reasons to include the protein powerhouse in your breakfast dishes.

Benefits of Eggs

• Keeps you feeling full longer

• Helps you stay energized

• Builds muscle strength

• Repairs muscle tissue

• Prevents muscle loss in older adults

They don’t call it the incredible, edible egg for nothing! ;)

Healthy Sweet Potato Pie Recipe

There is something about the holidays that Causes us to crave familiar, homey sweet treats.

Sugar loaded cakes, cookies, fudge and pies are just a few of the not-so-healthy choices that can and many times do, put a halt to all the hard work families have put into creating a healthier lifestyle.

Enjoying tasty holiday treats doesn't have to stop completely when you're taking the steps to get your family healthy. Instead of feeling guilty for enjoying holiday goodies or forgoing them altogether and feeling like a scrooge, try the following:

1. Choose healthier, replacement ingredients to include in your desserts.

2. Reduce the amount of sugar you use in your recipes.

3. Limit your portions.

These are just 3 strategies you can use any time of year, but especially during the holidays, to keep your healthy lifestyle from derailing! Here are just a few reasons this sweet potato pie is a family favorite in our house!

• Sweet potatoes are truly a SUPERFOOD! Vitamin-packed, they have a reputation for boosting the immune system, which of course is especially helpful this time of year!

• The benefits of eating less sugar are almost too numerous to list, but some of the top reasons are: weight loss, better heart health, and strong teeth. This recipe uses much less sugar and even that can be easily replaced.

• It doesn't take a big helping of this pie to satisfy the taste buds of even the sweetest tooth! So healthy portions can be maintained!

Healthy Sweet Potato Pie Recipe

How To Make It:

Ingredients:

• 2 cups sweet potatoes, mashed

• 1/4 pound (1 stick) butter or ghee, softened

• 2 eggs, separated

• 1/2 cup brown sugar, packed

• 1/4 teaspoon salt (or, a sprinkle!)

• 1/2 teaspoon ginger

• 1/2 teaspoon cinnamon

• 1/2 teaspoon nutmeg

• 1/2 cup evaporated milk

• 1/4 cup white sugar

• 1 (9 inch) unbaked pie crust

Instructions:

1. Heat oven to 400 degrees. Place pie crust in pie pan. In a medium sized mixing bowl, combine sweet potatoes, butter, egg yolks, brown sugar, salt, ginger, cinnamon, nutmeg and evaporated milk and mix together.

2. In another bowl, beat egg whites on high until stiff peaks form, then add the sugar. (Hint: Use a metal bowl and freeze it for 10 minutes first - the peaks will form quicker!) Gently fold egg whites into the first mixture with the sweet potatoes.

3. Pour batter into unbaked pie crust and bake at 400 degrees for 10 minutes. Reduce oven temperature to 350 and bake until firm (approximately 30 minutes).

Go ahead, try this healthy Sweet Potato Pie this year and see what ya’ll think!

By making better choices for your holiday desserts, limiting sugar and sampling foods in moderation, your family can enjoy the delicacies of this festive season with little sacrifice and no guilt! 

How to Grill Chicken & Salmon

Grilling is one of the reasons I enjoy summer so much. The fact that I live in Arizona means I get to do more of it than just during the summer months too! Yep, I’m able to grill year ‘round here. Talk about a happy girl!

Have you discovered the benefit of grilling for a healthier dinner meal plan? SO easy, so light, so yummy!

Here's some specific ideas to help you make healthier (and yummier) salmon and chicken on the grill for your healthy dinners at home.

How to Create Tender, Savory Salmon on the Grill

• If salmon is frozen, thaw completely.

• Pre-heat grill to medium-high heat, lay salmon filets out on flat pan or plate.

• Squeeze 1 full lemon evenly over the salmon.

• Sprinkle 3-4 garlic cloves, minced, over the fish.

• Press the garlic into the flesh.

• Sprinkle freshly cracked black pepper over salmon and salt lightly.

• Sprinkle ground onion, ground garlic, paprika and a light shake of chili powder if you like a little more flavor.

• Place salmon on light spritz of olive oil on aluminum foil packet on grill (if it has skin, you can place directly on grill plate - tastes better this way, in my opinion.

• Your fillets are now ready to grill slowly over low heat, for about 15 minutes, or until done.

Additional Tip: Use fresh herbs, like dill, for extra flavor over salmon.

Grilling Tips for Pull-Apart Chicken Breasts

• Buy full boneless skinless breasts instead of tenderloins to save money.

• Cut chicken breasts into 2-3 pieces (tenderloin-style) to promote quicker cooking and portion control.

• Marinate breast pieces in a small amount of Italian salad dressing. I use Italian dressing because it’s a neutral flavor, keeps the chicken moist and from getting slimy/tasting weird as the week progresses.

Make Ahead Tips: Grill enough on Sunday for meals through Wednesday, then midweek, grill a new batch for the remainder of the week’s meals.

Cooking ahead like this cuts your prep time down and is a delicious grab and make option for those days you don’t want to be in the kitchen too long. 

Cooking for meals ahead of time will give you a quick protein choice for soups, salads, pastas, and sandwiches. It will be easier to stick with a healthier meal plan when you have these ready to grab and add, versus cooking them separately for each day’s meals.

Tenderness Tip:  Be sure to grill the chicken until JUST done (they’ll be white, NO pinkness), on medium heat.  If you grill them on high heat or too quickly, you’ll end up with tough meat!

Coaching tip: I've had people ask me about the "alleged" link between cooking on a grill and cancer. After researching this specific topic even further, I’ve found that so far, research has not concluded that grilling causes cancer. However, cooking foods too fast, at too high of a temperature and for too long can release carcinogenic compounds that contribute to some cancers.

So a good rule of thumb for safely grilling is:

Cook (and Grill) Low and Slow!

How to Make Crock Pot Shredded Chicken {BONUS Chicken Enchilada Recipe!}

This shredded chicken recipe is a great “protein base” recipe, so that you have moist, tasty shredded chicken on hand for entrees later in the weekly meal plan, like salads, tacos, enchiladas or even to add to soup.

Cook up a large batch, then shred and freeze or refrigerate in pre-portioned freezer bags ready to pull out and use later. Makes nightly cooking too easy, and everyone loves the rich, brothy taste of this chicken (even the picky eaters!)

The chicken is also ready to be additionally seasoned, for instance, use chili powder and garlic for a Mexican-flavored dish, or taco seasoning for a taco salad protein topper!

Here’s how you make it.

Ingredients:

• 2 pounds boneless, skinless chicken breasts

• 1 can (or half box) low-sodium chicken broth

• 1 bay leaf

• 3 cloves garlic, smashed

• 6-7 whole peppercorns

• 1/2 cup cooking wine (white is best)

Instructions:

1. Add all ingredients together into a crock pot, cook on low for 6-8 hours, or high for 3-4. Once chicken pulls apart easily, it is ready! Let chicken cool, remove from crockpot, and shred. You’ve got shredded chicken!

Here’s a quick & comforting recipe you can whip up using this easy crock pot shredded chicken: 

Ingredients

• 2 cups crock-pot shredded chicken (soaked in ¼ cup of enchilada sauce)

• 1 dozen corn tortillas

• 1 small can mild enchilada sauce

• 8 ounces shredded cheese

• Plain Greek yogurt (optional, as topping)

Instructions

1. Preheat the oven to 375 degrees.

2. Heat the enchilada sauce in a deep fry pan over low heat.

3. Place corn tortillas, 2-3 at a time, into the saucepan and soak them until covered by sauce. Remove, lay flat on plate.

4. Line one side of corn tortilla with small amount of chicken, sprinkle half handful of cheese, then roll and place into baking pan (9x9 size works if the enchiladas are rolled tight, 13x9 is better if you want them looser.)

5. Once all enchiladas are rolled and placed together into pan, spread remaining enchilada sauce over the top, and sprinkle remaining cheese.

6. Cover with aluminum foil and bake for 15-20 minutes. Then remove foil, put oven on broil (high) and bake for another 3-4 minutes. Watch it carefully as cheese may burn if left too long on broil.

7. Remove finished enchiladas and enjoy with a side of rice and beans!

FRESH n’ Healthy Tip: Garnish with a dollop of plain Greek yogurt instead of sour cream – it’s a protein-rich & healthier fat option!

If you enjoyed these recipes, we think you might like these articles & recipes too:

Turkey Carrot Quinoa Meatballs

Napa Cabbage & Chicken Salad Recipe

Healthy Fried Chicken Tenders 

Turkey Quinoa Carrot Meatballs + Bonus Pantry Soup Recipe!

Around here, discovering a simpler way to get a healthy meal choice on the dinner table (and one that everyone likes) is ALWAYS a win!

and this turkey quinoa carrot meatballs recipe is another treasure...

I’ve added this easy meatball recipe to my "mom’s treasure box" of easy-to-make-ahead dinner ideas. 

Make a double batch of these meatballs, freeze or refrigerate the other half to use later, and when you’re in a pinch for a quick solution to a FRESH dinner main dish - voila!

If you've never used ground turkey before, I think you'll find the addition of carrots and quinoa to add some great texture, moisture and richness to this simple can't-be-ruined Turkey Meatballs recipe.

Ingredients

• 1 lb ground lean (93/7) Turkey
• 1/3 cup bread crumbs (I use gluten-free, but any will work)
• 1/2 cup cooked quinoa
• 1/3 cup finely diced carrot
• 3 garlic cloves, minced finely
• 1/3 cup finely diced sweet onion
• 1 egg
• 1/2 tsp onion powder
• 1 tsp Italian seasoning

Instructions

1. In a medium sauté pan over medium heat, drizzle olive oil. When oil is hot, add carrots and onions in and stir. Lower heat, and cook until carrots and onions are soft.

2. Add in minced garlic and cook 2 more minutes. Remove from heat and allow to cool to room temp.

3. Meanwhile, stir together lean ground Turkey, breadcrumbs, cooked quinoa, egg and seasonings. Stir in cooled cooked vegetables. 

 4. Form fully mixed meatball mixture into small meatballs (slightly smaller than golf ball-size)

5. Cook immediately OR store in fridge for up to 3 days or in freezer for up to several weeks!

These meatballs are great baked in a 400 degree oven for 15-20 minutes, crock-pot cooked, or steamed in a saute pan for 20 minutes. They can be served in our homemade sauce or served alone, alongside a great veggie side. They are awesome in soup too, and you can find an easy recipe below to use them in!

here’s a great recipe to use these meatballs in!  

This Pantry Meatball Soup is just one easy way to use these delicious and simple Turkey Quinoa Carrot Meatballs in a quick one-pot-dinner dish. Make this even faster by having the meatballs prepped and ready to cook in the fridge or freezer. Just pull them out, uncooked, and add them to the broth in this yummy one-pot-dinner soup! Use pre-made meatball mix and the whole recipe will be ready to eat in 20 minutes, tops!

I call this my “Pantry” soup because I usually ALWAYS have these ingredients on hand in the pantry (or something close enough to it as a substitute!) You’ll see that it’s just too fast and easy to prepare this!

Once you do, it’ll become a family favorite and you’ll be glad you always have these ingredients on hand.

Pantry Meatball Soup

Ingredients

• 12-15 uncooked Turkey Quinoa Carrot Meatballs
• 4-6 cups low-sodium chicken broth
• 2 cups water
• 2 cups selected “pantry” or assorted available veggies - I used leftover celery, carrots, onions and frozen green beans
• 1/2 cup whole wheat or gluten-free elbow pasta
• 1 tsp Italian seasoning
• 2-3 mashed garlic cloves
• Shake of pink or sea salt & cracked fresh black pepper

Instructions

1. Start broth, water, all seasonings and veggies together in a medium soup pot and bring to a soft bubble (uncovered) over medium-high heat.

2. Cook for about 5 minutes, then gently add in meatballs and cook for 8 minutes more.

3. Add in elbows and cook another 6-7 minutes.

4. Pull soup off heat and let settle for about 3-4 minutes, and serve.

Let me know what you think in the comments below! I'd love to hear how these recipes work for you.

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Easy Oven Kale Chips

Kale has returned to the scene as a popular green that is not only full of delicious flavor, but also as an extraordinary source of vitamins A, C and K. These three vitamins are at the top of the list of immune-boosting benefits to our bodies, so this easy-to-prepare green leafy vegetable is a great option for your family's table. 

Aside from its rich nutrient value, Kale is great at boosting your immunity, and health! Eating kale is proven to help cancer prevention, lower cholesterol, reduce the risk of heart disease, promoting compounds for eye health, and more. ALL good reasons to eat more kale!

There's only one disadvantage with eating Kale (besides that it disappears from the plate too quickly!) and that is it can interfere with your body's absorption of calcium. To help prevent this problem, avoid eating calcium-rich foods at the same time. 

Besides eating kale fresh in salads or smoothies or wilted on pasta dishes, these kale chips are a popular way to get enough greens into your family and your own body!

Our friend & healthy lifestyle leader Lolita McNeal shared this easy recipe with our FRESH Start Online Community as a wonderful way to get the satisfaction of a salty crunch into our diet when we are craving chips or other salty no-no's!

LOLITA’S EASY OVEN KALE CHIPS

Here's How To Make Them:

Ingredients:

• 1-2 heads fresh kale (you can find it in the produce section of your grocery store)

• 1-2 Tbsp extra virgin olive oil or coconut oil

• 1/2 tsp salt

Instructions:

1. Preheat oven to 375-400 degrees. Cut the greens into 2-inch sized pieces. Rub the kale with extra virgin olive oil, evenly coating both sides.

2. Spread out the pieces evenly on 2 parchment lined baking sheets; season with salt and pepper.

3. Bake, rotating and switching pans halfway through cooking, until crisp, about 8 minutes.

4. Optional: Zest lemon over the hot chips.

Lolita shares:

"From my experience, you need very little extra virgin olive oil, the cooking time was closer to 6 minutes than 8, and it's okay if you leave out the lemon zest.  Some other flavor suggestions included with the original recipe were:  bbq rub, sriacha [a type of hot sauce], ranch dip mix, and sesame seeds. 

My family's favorite were the ones I rubbed with a little bbq sauce. If you decide to try the bbq kale chips look for low sugar bbq sauce."

If this recipe was a hit with your family, let us know in the comments below!

Here at FRESH Start, our mission is to share simple steps to better health that the whole family can get on board with - and we want to know how we're doing! Drop a note below and let us know.

Spicy Thai Chicken Bowl

For an alternative to Thai take-out, try this fun recipe!

I discovered this delicious dish just the other night and since I made it that first time for my family, it has become a smash hit - we've had to have it two times since! I especially love serving the whole thing in one bowl.

I won't promise you it's one of my "easy ones" - it's not! Little more advanced and time-consuming, but worth every minute of effort! Mmmmm!

It’s easy to put together and yet all the nutritional elements are here - protein, veggies & simple and delicious noodles. Perfectly seasoned for those of us who take it easier on the heat, but easy to alter for those of you who may be a little more adventurous with the spice...

So, are you ready to try this FRESH new take on a Spicy Thai Chicken Bowl?

Ingredients

• 4-6 skin-on, boneless Chicken Thighs
• 6 ounces uncooked brown rice noodles
• 1 1/2 cups sliced and chopped yellow squash (about 2 small squash sliced 1/2 inch thick and cut into quarters)
• 1 cup sliced thinly baby Bok Choy (I use one bunch of 3-4 heads)
• 1 Tbsp low-sodium soy sauce
• key limes, quartered (to use to squeeze over dish)

Instructions

1. Preheat oven to 425 degrees. Heat a large skillet over high heat and add a swirl of canola oil. Sprinkle the chicken thighs with salt and pepper. Carefully lay the thighs, skin down, into the hot oil and cook for 3 minutes or until skin begins to brown. Remove chicken, and place on a paper-towel lined plate to drain.
2. Meanwhile, line a cookie pan with aluminum foil and place chicken, skin side down, on pan. Place pan in oven and bake for 4-5 minutes.
3. Remove pan and using tongs, turn chicken skin up and place pan back in oven for 2-3 minutes (or until cooked through.) Remove chicken from baking pan immediately and place on a cutting board to set for about 10 minutes. Just before serving, slice into 1 inch pieces.
4. While chicken is setting, make sauce (instructions below) in a blender and set aside in a dish. 
5. Boil the water for the rice noodles in a medium saucepan. Cook according to package instructions (usually rice noodles are not boiled, but rather placed in boiling water and then allowed to set for a few minutes, and then drained in strainer once they’ve softened.)
6. In the same large skillet over medium to high heat, add a Tbsp canola oil and swirl in pan. Add in chopped squash and baby Bok Choy and sauté for about 3 minutes or until crisp-tender. Drizzle the soy sauce over the veggies.
7. Place a helping rice noodles, veggies and several strips of crispy chicken thigh into a bowl, then drizzle with blender sauce and squeeze lime over dish. 

To Make Sauce:

1/3 cup chicken stock

1/4 cup water

2 tsp fresh ginger (peeled)

3 garlic cloves

handful cilantro

Thai Chile pepper (fresh) – sliced open, stem & seeds removed (IF you like it spicier, add another 1/2 to whole pepper)

Instructions:

1. Take all ingredients and blend in a blender or food processor until completely blended and smooth.

2. Pour into a dish and set aside.

Let us know how you like this and our other FRESH recipes in the comments below! 

Homemade Mac n Cheese

Kids and picky eaters can be tricky to please from our home kitchens, and they don’t always get as excited about nutritious dinners as we moms do! This super-easy homemade mac n cheese side dish will please both mom and picky eaters, and you'll do it in only 15 minutes!

It happens to be a lot of grownup’s favorite side dish too. In our house, we enjoy this side with fish entrees, chicken fingers and meatloaf.  

How to make it:

Ingredients

• 1/2 box whole wheat elbow or gluten-free elbow noodles

• 1/2 cup unsweetened almond milk

• 2 Tbsp butter

• 1 T olive oil

• 4-6 oz shredded cheese

Instructions

1. Saute the uncooked noodles in a drizzle of oil for about 2-3 minutes, stirring to avoid burning them. (This step is optional, and gives the noodles more of a "crispy" texture once cooked, rather than mushy.)

2. Boil the noodles in several cups of water in medium saucepan over medium heat until just done (takes about 8 minutes.)

3. Drain noodles in strainer, add them back into the saucepan.

4. Over low heat, stir in shredded cheese, almond milk, butter and olive oil.

5. Continue stirring until just melted, then remove from heat and serve immediately.

For those of you curious about the other dish pictured here with our Homemade Mac n Cheese recipe...it's Coach Bess's Salmon and Quinoa Patties. Just click here for that recipe!

NOTE: I use this brand of gluten-free noodles for our homemade mac n cheese - in case you were wondering and wanted to try them. They are NOT just "filler food" like so many other pasta options. They are full of nutrition, as you can see on the label! (The protein amount on the label is due to the quinoa used in this brand!)

Oh and they are affordable and easy to find at your regular grocers! 

What do you think? Would you try this recipe at home? Let me know in the comments!

Orange Chutney Chicken Cutlets Recipe & How-To

With a fancy name like “Orange Chutney Chicken” one might mistakenly guess that this simple chicken cutlets recipe is too complicated or stressful to prepare.  

Be assured, it’s as easy as 1-2-3! 

For even quicker prep, prepare the cutlets ahead of time, or use a commercially baked chicken. This delicious dinner is a wonderful dish that the whole family will enjoy, and ask for again!

Here's how to make it:

Ingredients

• 2 Tbsp olive oil
• 2 Cloves garlic, thinly sliced
• 1 Tbsp curry powder
• 1/4 cup chutney (or same amount orange marmalade)
• 1/4 cup orange juice
• 1 orange, segmented
• 8-12 boneless, skinless chicken cutlets, pre-baked plain or with panko coating in the oven at 375-400 degrees for 8-10 minutes

Instructions

1. Heat 2 Tbsp olive oil over medium heat in a medium skillet. Add the sliced garlic cloves and cook until golden brown, stirring occasionally.

2. Add the curry powder and cook, stirring for 30 seconds more.

3. Add in the chutney and orange juice, cooking until melted.

4. Gently stir in the segmented orange and remove from heat.

5. Serve the sauce drizzled over the chicken cutlets, over a bed of brown rice or pasta, or a FRESH Salad.

This dish is another piece of  proof that comfort-food dinners CAN BE made healthy! They are good-for-you and can be made over, just switching out a couple ingredients as items from the old favorites aren't always the best.

Follow along with us as we introduce many new dishes on this blog - to help you keep comfort food on your family’s dinner table! It’ll just be the nutritiously delicious kind!

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Healthy Fried Chicken Tenders {Picky-Eater Approved!}

What mom isn't looking for the perfect “picky-eater-proof" recipe for a fresh and easy dinner?

This is the topic of discussion OFTEN in our {FREE} FRESH Start Club as we help each other find solutions daily! This recipe is a life-saver & so EASY - takes just a couple ingredients and only 20-30 minutes to prepare, start to finish.

This Healthy "Fried" Panko Chicken recipe can also be cooked ahead of time, refrigerated for up to a couple days, and reheated (or even served chopped cold!) for a great-tasting quick dinner solution the picky eaters in our lives will actually LOVE and eat!

Here's how to make Healthy Fried Chicken Tenders for your family!

Ingredients

• 1 lb Boneless, Skinless Chicken Tenderloins (or handcut tenders)

• 1 package (about 1.5 - 2 cups or so) of panko breadcrumbs

• 1 tsp Italian seasoning

• 1 cup unsweetened almond milk

• salt and cracked pepper

• olive oil

Instructions

1. Preheat oven to 400 degrees.

2. Line a baking sheet with foil.

3. Place the panko breadcrumbs in one shallow dish, stirring in the Italian seasoning, and pour the almond milk in another shallow dish.

4. Set a medium fry pan on medium-high heat and thinly drizzle olive oil over the pan.

5. Once oil is heated, begin dredging the chicken tenders in the almond milk, then immediately in the breadcrumbs. Shake off any excess crumbs from the tenders, then place carefully in the hot pan.

6. “Fry” the tenders for only 1-2 minutes per side, then place them on foil-lined baking pan.

7. Once all tenders are “fried” crispy (they won’t be cooked through, this step is to give them the “fried” taste only!) place the pan into the pre-heated oven.

8. Bake for about 6-8 minutes, or until cooked through. (Time will vary with difference in ovens.)

9. Once cooked, serve plain or with low-sugar or homemade dipping sauces, and alongside ANY veggie dish!

Nutrition Note: By using almond milk, we've eliminated dairy in this recipe. This healthy fried chicken recipe can EASILY be adapted to be gluten free as well by using gluten free crumbs.

Notes

*~*FRESH Prep Tip*~* This dish also works as a great protein center to pre-bake, then refrigerate and use later in the week over salads, in pasta dishes or served with creative and tasty sauce combinations, like in our Orange Chicken Chutney recipe OR our popular Spinach Chicken Parmesan recipe.

After you've added this recipe to your repertoire, let us know how you use it…as a piece of a delicious and simple meal, or served alongside tasty FRESH sides. We’d love to hear your ideas!

What do you think?

Does this healthy fried chicken recipe sound kid and picky-eater approved to you?

Remember, you can very easily make up a double batch and refrigerate this healthy version of fried chicken pieces for future dinners too. Batching cook or prep-cooking is one of the favorite tools of cook-at-home healthy-minded folks. 

In our FRESH Start Club, we share tips and strategies for getting through our super busy lives with our sanity intact WHILE ALSO meeting our healthy-living goals. There is a big difference between struggling alone and having a winning team on your side!

Join our growing, vibrant, encouraging exclusive and FREE group today!

Chicken N' Avocado Bagel Sandwich

Are you tired of trying to figure out what to have for a quick meal?  Why not make it super simple?  

Here is a bagel sandwich loaded with protein that you can make for your family when they need a nutritious dinner in a hurry! 

Combine it with some tortilla chips and a  salsa or hummus dip from our selection here and you will have a complete meal in minutes.  

Here's how to make this easy sandwich!

Ingredients

• Leftover grilled chicken breast pieces
• Alfalfa sprouts or any other microgreens
• Avocado, thinly sliced
• 1 Tbsp Whipped cream cheese
• Red onion, thinly sliced
• Whole wheat bagel (toasted if you prefer - we use mini-bagels to keep carb/calorie count lower!)

Instructions

1. Spread whipped cream cheese on bagel.
    
2. Add the chicken breast, 2-3 avocado slices, red onion strands, and microgreens.
    
3. Filling, rich in protein, fiber, and nutrients – this sandwich is a winner every time!
    
4. Just multiply these ingredients for the amount of sandwiches you desire to make.
    

Nutrition Information:  One cup of chicken has 231 calories, 5 grams of fat, and 43 grams of protein.  It's low in sodium and is a good source of B6, phosphorus, niacin, and selenium.

Chicken & Spinach Melt Recipe

This healthy version of a classic favorite will have your family asking for more! 

It's a great balanced meal served with either gluten-free or whole grain pasta, (or with spaghetti squash, like in this pic!) It's filling with or without more sides.

Chicken & Spinach Melt Recipe 

How To Make IT:

Ingredients:

•    8 small chicken breast (boneless, skinless) cutlets (Make them ahead to save time!)
•    1 cup Panko bread crumbs
•    1/4 cup olive or canola oil
•    1/2 cup homemade marinara sauce (recipe here!)
•    2 cups baby spinach
•    1/4 - 1/2 cup grated or sliced soft mozzarella or real Parmesan cheese

Instructions:

1. Coat the chicken cutlets in the bread crumbs, pressing the chicken gently into the crumbs to help them stick to the breast. 
2. Heat 2 Tbsp oil in a large skillet over medium-high heat. 
3. Place the breaded cutlets into the hot oil, and cook until golden brown, 2-3 minutes on each side. Transfer to a plate to rest. (Or save time by using pre-made cutlets from this recipe.)
4. Spread 1/2 the homemade marinara over the bottom of a lasagna dish, and top with the cooked cutlets.  Place the spinach over the chicken, and the rest of the marinara over that. 
5. Then top the dish with the cheese.  Broil for 3-4 minutes on high, or until the cheese begins to brown.

Try this simple, affordable 20-minute recipe, then let me know what your family thinks of it in the comments below! 

You can always post your healthy cooking questions or suggestions in our free online community as well!!!  Come join the lively, ongoing conversation!

Easy, Healthy Vegetable Side Dishes You Can Cook

Do you ever find yourself perusing the fresh foods section of the grocery store, wondering what the heck you’re to do with all those great-looking veggies? 

You know you are supposed to eat more of them, you hear about the benefits to that all the time, but just don’t know how to fix them?

Today, I’m going to give you a few ideas on how to make easy and fast veggie sides for dinner.  No, not the pop-in-the-micro kind!  Those can be a great backup plan, but let’s explore these dishes and let you decide which ones sound truly delicious to you!

Here are a few ideas to try

Greens Made Easy

Cooking greens used to intimidate me, but after a couple practice tries, this dish is now a constant go-to in this house! 

Besides being rich with benefits, like iron, antioxidants, and minerals, collard greens are also very tasty and filling. I even get a couple of the kids to dig into this one!

How to make them:

Ingredients:  

• 1 head collard greens,

• half fresh lemon, squeezed over the greens

• ready-made real bacon bits

• ¼ sweet onion, diced

• 4 cloves fresh garlic, minced

• 2 Tbsp olive oil

Instructions:

1. Slice up the greens in thin ribbons of about ½ inch thick, and 3-4 inches long, set aside.

2. Place large sauté pan or wok over medium to high heat, add oil to pan.

3. Add onions, garlic to hot oil, sauté for about a minute.

4. Add in the greens and bacon bits, allowing the greens to wilt for about 2 minutes.

5. Squeeze the fresh lemon over the wilted greens, stir one or two more times, remove from heat. Serve!

Sweet Potato “Fries”

A favorite at our place, and we were so glad to discover that sweet potatoes are a super-food, packed with many healthy benefits! 

Carotene (which is Vitamin A and gives the potato it’s orange color), and minerals like magnesium, potassium, zinc and iron give this great-tasting treat it’s superpower! 

We love it many ways, but the oven-roasted “fries” are a fave of the pickier eaters around our place!

Ingredients:  

• 1-2 large sweet potatoes, sliced into thin strips (1/4 inch by 2-3 inches)

• 2 Tbsp olive oil

• Himalayan pink salt (or ANY salt to your taste)

• Fresh cracked pepper

Instructions: 

1. Roll the fries in the olive oil until coated gently

2. Salt and pepper them, then roast at a high heat (375-425 degrees, depending on your oven) for about 10-15 minutes, or until crispy and done.
   
   Too easy, too delicious, very healthy as a side dish or snack!

Black Bean & Sweet Corn Salsa

Over time, corn (esp sweet corn!) has gotten a bad rap in the health-eating industry ... but you may be happy to know, it is STILL healthy (as is most every other God-made food!)

Because it is a veggie higher in sugar content, it is better to eat it it in small amounts.  We mainly enjoy corn as one ingredient in a dish instead of the main dish.

Corn contains many health benefits for your body, like lutein (which fights macular degeneration in our eyes!) as well as several vitamins and minerals such as magnesium and phospherous.

Ingredients:

• 1 cup sweet corn (you can use frozen, just allow it to thaw)

• 1 can rinsed and drained black beans

• ¼ sweet onion, diced

• 2 Tbsp chopped cilantro

• 2 Tbsp Italian dressing OR 2 fresh limes, squeezed & stirred into mixture

Instructions:

1. Mix all the ingredients together.

2. Refrigerate for two hours or more before serving for flavors to mix and blend.

Hopefully you are encouraged now to try these yummy, easy and yes, healthy dishes in your own kitchen. 

Healthy veggies sides can (and should!) be vibrant, easy and enjoyed by the whole family!  Let me know what you think of these helpful ideas in the comments below.