Fresh Bean Relish

This FRESH Bean Relish is easy, Delish, and full of natural fiber! 

Our family enjoys this quick dish often with grilled chicken or as a side to fish. 

Hint: It turns out best with all the ingredients rinsed and completely drained, and then refrigerated overnight.  It’s one of those dishes that just gets better with time!

This recipe has helped our family eat more beans, which are rich in fiber and other nutrients for the body.  I personally have never enjoyed beans, but this dish has a way of hiding the “bean taste” in the goodness of the overall dish, and I have enjoyed it often now.

Here’s the recipe:

Fresh Bean Relish

Ingredients

•    1 (15 ounce) can black-eyed peas
•    1 (15 ounce) can black beans, rinsed and drained
•    1½ cups frozen sweet corn, thawed & drained
•    1/2 cup chopped onion
•    1/2 cup chopped green bell pepper
•    1 (4 ounce) can mild green chiles
•    1 (14.5 ounce) can diced tomatoes, drained
•    1 cup Italian-style salad dressing
•    1/2 teaspoon garlic powder

Instructions

1.    In a medium bowl, combine black-eyed peas, black beans, corn, onion, green bell pepper, jalapeno peppers and tomatoes.

2.    Season with Italian-style salad dressing and garlic powder - mix well.

3.    Cover and refrigerate overnight to blend flavors.

If you prefer fresh tomatoes, substitute 1 3/4 cup for the canned diced tomatoes.  For a spicier relish, switch out the mild green chiles for jalapeno peppers, either fresh diced or canned!

Mexican Grilled Chicken Salad

We just made this salad at the Healthy Changes Cooking Class we held Monday evening - mmm mm good!  I thought it would be great to share this delicious recipe with you!

Salads are still healthy – very healthy – IF they are loaded with rich greens, raw veggies, and lean protein.  This salad is exactly that, full of all the right ingredients, and super tasty.  Just squeeze a little lime over the top, and if using dressing, you only need a tablespoon drizzle.  The salad itself is so tasty, you don’t need much dressing for taste!

Mexican Grilled Chicken Salad Recipe

Ingredients

•    Bed of greens – spinach, romaine, or other greens
•    15 oz. can black beans, thoroughly rinsed and drained
•    Medium avocado, sliced lengthwise
•    1 cup frozen or fresh corn, slightly toasted over medium heat until blackened
•    1 mango, sliced lengthwise
•    2 grilled chicken breasts, sliced in long strips
•    Red onion, sliced thin and long
•    Queso fresco, crumbled as topping
•    If desired, zesty tortilla strips as topping
•    Chopped cilantro, lime for dressing

Instructions

Toss all ingredients together for a flavorful, healthy treat! You can chill ahead of time or serve immediately. Enjoy!

Enjoyed this FRESH dish? Get recipes for more delicious ideas right here in our Recipe Box!

Sweet Corn Salsa

This summery salsa is delicious, combining both the sweet bite of the corn and the tangy goodness of the red onion.  It is a simple salsa to serve over fish or alongside a grilled dinner entree.  

Sweet Corn Salsa 

Ingredients

•    1 cup sweet corn (fresh or frozen)
•    1/4 medium red onion
•    1/4 cup chopped cilantro
•    1/2 pint yellow cherry tomatoes (about 3/4 cup)
•    1/2 small jalapeno, finely diced - (Add only if you like heat in your salsa!)
•    1-2 key limes (to taste)

Instructions

1.    Roast sweet corn over medium-high heat in a small fry pan for about 2 minutes, turning often to prevent burning.  (Use teaspoon butter or olive oil to keep from burning.)  Pull corn off the heat and let cool.  
2.    Chop red onion into thin, short slices, adding it to the corn.  Stir in the cilantro, and halve the cherry tomatoes, adding them in to the mix.  Squeeze the lime onto the salsa, then sprinkle sea salt, cracked ground pepper, and a tablespoon olive oil into mix, stir together.  
3.    The natural crunchy sweetness of the corn and tangy addition of the tomatoes and red onion mix beautifully to make a great summer salsa!

Warning:  May be slightly addictive to your family, and you’ll have to make another batch!

Easy, Healthy, Homemade Spaghetti Sauce

After finding that most pre-made spaghetti sauces are loaded with sugar and other additives, I have begun making a great-tasting homemade sauce instead!  Don’t worry, it is still time-friendly, using canned tomatoes and quick and easy fresh flavors like garlic and herbs.

Easy, Healthy, Homemade Spaghetti Sauce Recipe

Ingredients

•    1-large can of crushed tomatoes (low-sodium, if you can find them)
•    1-small can of either tomato paste or sauce (depending on how thick you prefer your sauce – paste thickens more than sauce)
•    1-small can of chopped mushrooms or fresh mushrooms, sliced small
•    3-4 smashed cloves of garlic
•    1 tsp thyme
•    1 tsp oregano
•    1 tsp sea salt
•    1/2 medium onion, diced fine (optional)

Instructions

Place the crushed tomatoes in a saucepan over medium heat. Add the tomato sauce or paste and the mushrooms. Stir in the garlic, thyme, oregano and sea salt and onions. Cook until onions are transparent, or simmer sauce on lowest heat for at least 30 minutes.

If I’m making it a meat sauce with it, I like to add the sauce into the sausage/ground meat as I sear it - it brings out the delicious scent and flavor stronger! 

Fresh flavors, easy fixing – this sauce is a winner every time. 

So flexible for any way of eating - it can be meatless if you are vegetarian, or just add in lean ground meat for a more filling and protein-packed dish!

Serve over whole grain pasta, or a cooked spaghetti squash – garnish with fresh parmesan cheese, and you have an easy, healthy sauce without the sugar and calories!

Mini Peanut-Chip Cookies

Everyone loves the classic chocolate chip cookie, so we've been on a search for a low-sugar variety that still tastes good.  On our quest for sugar-less desserts that are still yummy and satisfying, we found this little gem. 

Little is the correct descriptive, but these pint-sized cookies still pack a sweet tooth fixin’ crunch!

Mini Peanut-Chip Cookie Recipe

Ingredients

•    1 3/4 cups all-purpose flour
•    1 tsp baking soda
•    1/4 tsp salt
•    1/2 cup unsalted butter, softened
•    1/2 cup peanut butter
•    1/2 cup packed brown sugar
•    1/4 cup sugar
•    1/4 cup milk (Soy)
•    1 egg
•    1 tsp vanilla extract
•    1/3 cup mini chocolate chips

Instructions

1.    Heat oven to 350 degrees.  In medium bowl, whisk together first three dry ingredients, set aside.  In large bowl, beat peanut butter and butter on medium speed 2 minutes, or until creamy.  (I hand beat it – and it turns out creamy enough.)  Add brown sugar and sugar, beat 2 minutes.  Beat in milk, egg and vanilla.  Fold in dry ingredients until just combined.  Stir in chips – chill dough for 15 minutes.

2.    For each cookie, roll 2 tsp dough into a ball and place on baking sheet 2 inches apart.  With floured fork, flatten each ball into a round, making a crosshatch pattern.

3.    Bake at 350 degrees for 10-12 minutes, until lightly browned around edges.  Let cool on sheets 1 minute, then transfer the cookies to a rack to finish cooling.

*Original recipe found in Family Circle – "Coach Bess" altered for sugar content.

Asian-Inspired Grilled Chicken Thighs

Ready for a new and easy way to cook up a batch of chicken thighs for your loves? These Asian-Inspired Grilled Chicken Thighs will wow your family, yet keep you OUT of your kitchen!

I was ready for a dinner idea like that, too! Even with all the experimenting I do in creating foods that my picky eaters will actually enjoy (but don't take all day in the kitchen to prepare!) I get a little bored in our same old-same old choices! This easy recipe was just the fix.

We all know that boneless, skinless chicken is a better bet for our healthy eating plans than skin-on. NOT eating the skin can save you too much fat, empty calories and cholesterol-raising trouble! Yet, finding FRESH ideas that don't break the bank or the taste buds, that's where the challenge happens...

Once you try this delicious recipe, let us know if you'll be adding it to your family favorites from now on! I'm sure you're going to love it.

Here's how to make it:

Ingredients

Marinade:

• 1/2 cup rice vinegar
• 1/3 cup low-sodium soy sauce
• 1/4 cup toasted sesame oil
• 1/4 cup pure maple syrup or honey
• 3 minced garlic cloves
  
  Chicken:
• 8 skinless, boneless chicken thighs
• Garnish:
• 3-5 diced Green Onions
• 1 tsp sesame seeds

Instructions

1. Whisk the vinegar, soy sauce, toasted sesame oil, sweetener and garlic in a bowl until blended. Pour half the marinade into a large zipper bag; keep the other half of the sauce set aside in the bowl.
2. Place the chicken thighs into the bag containing marinade, squeeze all the air out of the bag, and seal. Shake a few times to coat chicken with marinade.
3. Refrigerate for 1/2 hour.
4. Grill the coated chicken over medium heat until done.
5. While the chicken is grilling, pour the other half of the marinade into a small saucepan over medium heat.
6. Bring marinade to a soft boil, cooking for 3 to 5 minutes, to thicken sauce.
7. After the chicken is finished grilling, baste with the additional, thickened marinade and sprinkle diced green onions and sesame seeds over the thighs before serving.

Easy enough, right? I especially love how FEW INGREDIENTS are needed for this recipe. You can serve it over a FRESH salad, with grilled veggies like zucchini or eggplant or mushrooms, OR with a delicious fried rice!

For more delicious (and EASY!) recipes like this one, visit our Recipe Box here!

Homemade Healthy Pizza Recipe {FRESH Start style!}

Homemade Healthy Pizza Recipe

For many of us, weeknights are full of activities that keep us running and out of our kitchens...so quick and easy dinners are a MUST for the modern FRESH family to stay on track with our healthy lifestyle and feed our families real food!

This homemade healthy pizza recipe is a SUPER easy, shortcut version to store-bought pizza and uses ingredients found in most grocery stores (including Walmart!) Try this recipe on your family this week and share with us in our free community what you thought of it!

Here's JUST HOW EASY this recipe is:

Ingredients:

Package of Naan Bread Small Jar of Pizza Sauce (OR homemade sauce recipe below) 1/2 Cup Shredded Cheese OR half roll of FRESH, Soft Mozzerella Toppings of your choice

AND if you're really wanting to go "homemade," you can try my homemade pizza sauce:

Homemade Pizza Sauce Ingredients:

• 1/2 can tomato sauce
• 2 Tbsp water
• 1 Tbsp olive oil
• 1 tsp brown sugar
• 1 Tbsp apple cider vinegar
• minced fresh garlic (optional)
• garlic, onion powder & oregano (sprinkle of each to taste)
  
  Stir all ingredients together and spread over the flatbread before topping.

We make this a family experience, everyone adding their own choice of toppings to their half of their pizza...some of us love the sauteed veggies ....

and the Margherita version (shown below) using fresh, sliced tomatoes, chopped fresh basil, sauteed minced garlic and fresh mozzerella.

We bake them in a 400 degree oven for only about 10 minutes. Then I put them under a high broil for only about 2-3 more - WATCH them! We've burned pizzas on accident before because the broiler will burn it in a matter of seconds.

Get creative and make it YOUR way! This is a great family dinner when you have many different tastes and preferences under the same roof because everyone can make theirs the way they prefer it.

Ingredients

Pizza Ingredients:

• Package of Naan Bread (about 1 package per 2-3 people)
• Small Jar of Pizza Sauce (OR homemade sauce recipe below)
• 1/2 Cup Shredded Cheese OR half roll of FRESH, Soft Mozzerella
• Toppings of your choice
  
  Homemade Pizza Sauce Ingredients:
• 1/2 can tomato sauce
• 2 Tbsp water
• 1 Tbsp olive oil
• 1 tsp brown sugar
• 1 Tbsp apple cider vinegar
• minced fresh garlic (optional)
• garlic, onion powder & oregano (sprinkle of each to taste.
  
  Stir all ingredients together and spread over the flatbread before topping.

Instructions

1. Place preferred toppings on Naan bread, then put pizza in a 400 degree oven for about 10 minutes or until done.
2. Place under high broil for about 2-3 more minutes to crisp and brown the cheese on top, but be SURE to time it, as the pizza could quickly burn!
3. Slice, serve and enjoy!

Easy (and Healthy!) Homemade Granola Recipe

Make this easy (and healthy!) homemade granola recipe to have breakfast cereal on hand and ready to eat for busy mornings! As a kid, I spent half my childhood on a farm in the mid-west, so good wholesome food was always available! We drank fresh goat's milk, plucked our own fresh eggs from the coop every morning, and ate fresh, home-grown vegetables from our quarter-acre garden. For years, my mom would make our own homemade cereal, too. A delightful sweet and crunchy concoction from our backyard walnut tree's harvest, old-fashioned oats, and other delicious grains.

So developing this recipe was a real treat, taking me back a few years. The warm cinnamon smell as it roasts brings the comfort of homemade goodness back, and my kids now get to experience a peek of the farm life right here in our suburbia kitchen!

You can make this recipe too, it's easy, low-sugar and keeps well if you freeze in a ziploc, or place it in an airtight container. (Glass jars are best!)

Loaded with magnesium and potassium, this easy granola is a high-fiber quick choice for breakfast! Choose this granola over commercial cereals, which are mostly sugar-laden and sometimes lacking real nutritional load per serving.

Homemade Granola Recipe

Ingredients

• 6 cups old-fashioned rolled oats
• 1 cup chopped or sliced almonds
• 1/2 cup chopped walnuts
• 1/2 cup sunflower or pumpkin seeds
• 1/4 cup pure maple syrup
• 4 Tbsp coconut oil (OR 5-6 Tbsp alternate plant oil)
• 1/4 cup honey
• 1 tsp ground cinnamon
• 1 tsp vanilla extract

Instructions

1. Preheat oven to 300 degrees F.
    
2. Line 2 large baking sheets with parchment paper.
    
3. Combine the first four ingredients in a large bowl. Mix the last six ingredients in a medium bowl until completely blended. Pour the liquid over the dry mixture, and toss together until coated. Spread the mixture into the baking pans.
    
4. Bake on the lowest rack, stirring every 15 minutes or so, for about 30-45 minutes or until evenly browned and crispy. Let the mix cool completely in the pan before serving or storing in airtight container.

Ta-da!  That's it! 

A few minutes to stir, a few more to bake, then let it cool - and you have several quick breakfasts ready to pull out for those busy school mornings. 

How to enjoy this granola:

• Add a sliced banana or some fresh berries to the top, and pour cold unsweetened almond, coconut or soy milk over it!  
• Heap spoonfuls of it over a few ounces of low-sugar Greek Yogurt , and add fresh fruit or berries to make a "parfait."
• Place a half cup or so in a small bag or container to enjoy plain, as a "snack" for energy between meals.

If you enjoyed this recipe, check out more breakfast ideas here. Then let us know in the comments how you eat your granola!

Healthy Salmon & Quinoa Dinner Recipe {With Step-by-Step How-To!}

Ready for a healthy salmon & quinoa dinner recipe that you can whip up in 15-25 minutes?

This one works well, if you use cooked-ahead quinoa and grilled salmon! This dinner is a favorite quick choice around here because we ALWAYS have cooked quinoa on hand from our Sunday meal prep for the week, and usually leftover grilled salmon or the type that comes already cooked in a can.

Plus, this is a fun "ritzy" meal for the family, that feels WAY fancier than it actually is. {It's just so darn easy!} The spicy lemony sauce adds a special touch, too, and drizzling it over the patties makes us feel “fancy.”

Salmon & Quinoa Patties Recipe

Ingredients Salmon Patties: 1 to 1½ cups flaked, cooked salmon ¾ cup cooked quinoa 1 egg 1 clove garlic, mashed or minced Shake of salt & fresh cracked pepper Your choice fresh herbs (half handful, chopped small) Spicy Lemon Sauce: ½ cup plain Greek Yogurt ½ squeezed lemon (juice) with ½ tsp fresh grated peel ¼ to ½ tsp chili powder or southwestern seasoning (to taste) Shake of salt

Instructions:
Combine the flaked salmon, cooked quinoa, egg and seasonings together with hands or wooden spoon in a medium bowl.

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Form 4-6 small patties (palm size) out of mixture and place them on a flat plate.

Turn a small nonstick frying pan on medium heat, and drizzle a small amount of olive oil into pan.

Once oil is heated, gently slide in the patties and allow them to brown on each side (about 3 minutes per side.) Once completely browned to a golden crisp on each side, remove the patties and drain on a paper towel-lined plate.

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While patties are cooking, stir together Greek yogurt, seasoning, ½ lemon juice and grated peel.

Serve lemon cream sauce over patties along with your favorite side!

This recipe is a sampling of the resources we share here to help you eat FRESH, healthy and whole! We would LOVE to hear how you like it–so stop by our Facebook Page and let us know what you think of this Salmon Quinoa Patties Recipe!

Salmon Quinoa Patties Recipe {With Step-by-Step How-To!}

Ingredients

Salmon Patties:

• 1 to 1 1/2 cups flaked, cooked salmon
• 3/4 cup cooked quinoa
• 1 egg
• 1 clove garlic, mashed or minced
• Shake of salt & fresh cracked pepper
• Your choice fresh herbs (half handful, chopped small)
  
  Spicy Lemon Sauce:
• 1/2 cup plain Greek Yogurt
• 1/2 squeezed lemon (juice) with 1/2 tsp fresh grated peel
• 1/4 to 1/2 tsp chili powder or southwestern seasoning (to taste)
• Shake of salt

Instructions

1. Combine the flaked salmon, cooked quinoa, egg and seasonings together with hands or wooden spoon in a medium bowl.
2. Form 4-6 small patties (palm size) out of mixture and place them on a flat plate.
3. Turn a small nonstick frying pan on medium heat, and drizzle a small amount of olive oil into pan.
4. Once oil is heated, gently slide in the patties and allow them to brown on each side (about 3 minutes per side.) Once completely browned to a golden crisp on each side, remove the patties and drain on a paper towel-lined plate.
5. While patties are cooking, stir together Greek yogurt, seasoning, ½ lemon juice and grated peel.
6. Serve lemon sauce over patties along with your favorite side!

Mediterranean Chicken Salad Recipe

Eating out the healthy way can be challenging – for many reasons in our family! Four kids with very different tastes and likes, a tight family budget and a need to stay health-conscience all create the challenge of choosing healthy meals while we are out. 

So we have found solace in one of our go-to restaurants in our southern Arizona town – Pita Jungle! The whole family orders to their liking, we make sure to go during “happy hour” between 3 and 6 pm, and we can both afford AND enjoy dinner occasionally away from home. This salad became a standby favorite for us from that restaurant. As a healthy foodie, I found myself thinking about it between visits (can anyone relate? haha!) I decided that making it at home couldn’t be that hard….and voila….it’s NOT!

So for any of you who don’t have the access to a restaurant like this, or just LOVE to enjoy a FRESH, simple salad entrée for quick family dinners, here it is!

Mediterranean Chicken Salad – Coach Bess style!

Ingredients

• 1/2-1 lb chicken breast, grilled and diced

• Romaine lettuce, sliced into ribbons and chopped

• 1/2 cup sweet corn, roasted in olive oil stovetop for 3-4 minutes

• 1 cucumber, diced into ½ inch chunks

• 2 Roma tomatoes, diced into ½ inch chunks

• 2 stalks celery, sliced into thin pieces

• Handful cilantro, chopped

• 1/2-3/4 cup previously made Tabouli (recipe link for this below!)

• 1/3 cup golden raisins

• 1/3 cup feta cheese crumbles (optional)

• 1/4 cup toasted pinions (pinenuts - these are optional)
  
  Dressing

• 1 lemon

• 1/4 cup olive oil

• 1/4 cup water

• 1 Tbsp pure maple syrup

Instructions

1. Make sure that ALL ingredients are chopped and diced into the same size pieces before stirring together into a chopped salad-type dish. The chicken can easily be prepared ahead of time (previously grilled) and refrigerated, then use cold since this is a cold salad.

2. Whisk the dressing ingredients together until completely blended, taste-test and adjust as needed for taste/consistency. Dressing should be a semi-thick mixture. Pour over chopped salad, then toss all together.

3. Serve salad immediately for best taste and texture.

Make ahead items: Grilled Chicken and Tabouli - both can be made ahead up to a day or two and refrigerated. (Find the recipe for Coach Bess’ Tabouli HERE & her classic Grilled Chicken Recipe HERE)

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The delicious dressing - takes just seconds to whisk together!

Super Simple Tabouleh Recipe

Since sharing this super simple tabouleh, an easy Mediterranean diet staple, with our Fresh Start Coaching Team at our Fall ReFRESHed Conference, there have been tons of requests for this recipe! In fact, several of our coaches were very surprised at how simple this dish is AND how totally delicious it is as a great left-over snack.

Enjoy it with seed crackers or cucumber slices, on sweet potato chips or with warm Naan or Pita bread. It’s a perfect vegan super-fresh protein main dish if you just double the quinoa! This is also a great go-to dish to take to potlucks and get-togethers too. This Tabouleh dish is ALWAYS wiped clean at any gathering!

Super Simple Tabouleh

Ingredients

• 1 bunch parsley

• 1/3 Sweet Onion

• 1-2 Small Tomatoes

• Olive Oil

• Onion Powder

• Garlic Powder

• 1 FRESH Lemon

• 1/2 -1 cup Cooked Quinoa (to taste)

Instructions

1. Chop the parsley fine, dice sweet onions and tomatoes, and stir them all together in medium bowl.

2. Drizzle olive oil (about 1 Tablespoon) into mix and add a good sprinkle of the seasonings.

3. Squeeze the lemon juice into the mix, add in the cooked quinoa and stir it all together.

4. Let the mixture sit in the fridge for at least a couple hours (even overnight is fine!) to allow the flavorings to blend.

5. Serve with seed crackers, feta cheese and olives for a Mediterranean FRESH snack!

We would LOVE to hear how you like this healthy snack too, so stop by our Facebook Page and let us know what you think of this Super Simple Tabouleh recipe!

What do you love to serve with your Tabouleh? Our favorites are seed crackers and cucumbers but we are always looking for fresh new ideas!

Southwestern Style Lettuce Wraps

Some days just call for a super-quick & easy dinner! This lettuce wrap shows off one of my personal Go-To’s for meal prep ahead of time – grilled chicken! When I meal plan and prep ahead of time, grilled or shredded chicken (either one would work fine for this delish recipe!) is ALWAYS on the must-make list. It is just too easy to throw this delicious Southwest Style Lettuce Wrap dinner together when the time-consuming part (the chicken!) is already made and waiting!

It’s easy to sell picky-eaters on this lettuce wrap entrée idea, too.

I tell mine it is a “healthy taco!” and they just switch out the avocado and onion for shredded cheese and olives, and use regular ranch instead. This is another perfect solution for busy families, another way to NOT cook multiple dinners on the same night for those hard-to-please appetites!

Ingredients

•    Grilled Chicken Breasts, cubed
•    Ruffle leaf lettuce (need several medium to large leaves to act as “wraps” for this salad)
•    ¼ Red Onion, Diced
•    3-4 Mini Sweet Bell Peppers, seeded & diced
•    1 Avocado, sliced
•    Handful Cilantro, chopped

Cilantro & Avocado Ranch Dressing

•    1/2 Cup Ranch
•   1/2 Avocado
•    Handful Cilantro

Blend all ingredients together in blender or food processor until smooth.  Add water 1 Tbsp at a time if consistency is too thick.

Instructions

1. Lay the lettuce leaves as a “wrap” out on a plate. 
2. Place cubes of chicken along with diced and chopped toppings into lettuce leaf. 
3. Drizzle dressing over the wrap. 
4. Fold sides of leaves together and eat the salad as a “healthy taco.” 

(You can easily customize this dinner, using shredded cheese and regular ranch for your pickier eaters.)

What do you think of this lettuce wrap recipe?

I would love to hear from you in our Facebook Community…is this a recipe you can see remaining on the family’s meal plan? My heart is to bring you the best of the best in easy, quick AND healthy recipes – ones that will be used over and over in your home!

Napa Cabbage Chicken Salad Recipe

The tasty greens and protein in this Napa Cabbage Chicken Salad are always a hit at our house!

This easy dinner recipe is a family (and guest!) favorite – we never get tired of throwing this easy, fresh dish together for a light dinner. 

Even though it's a salad, you might be surprised at just how filling it is just served by itself for a meal. The chicken and cabbage combination delivers lots of tasty nutrients, which help keep you full longer than most salads, yet it doesn't feel heavy on your stomach. 

Even the kids like it, and ask for this crunchy entrée often!

Here's how to make the Napa Cabbage Chicken Salad for your own family:

Napa Cabbage Chicken Salad Recipe

Ingredients

Salad:

• 3 grilled chicken breasts, sliced
• 1 Head Napa Cabbage, sliced thin
• 1 bunch green onions, diced
• Handful chopped cilantro
• Crunchies for topping:
• 2 Tbsp butter
• 1 package ramen noodles, crushed
• 2 Tbsp sesame seeds
• 1/2 cup sliced or slivered almonds
  
  Dressing:
   
• 1/4 cup cider vinegar
• 3/4 cup canola oil
• 1/4 cup maple syrup
• 2 Tbsp low-sodium soy sauce

Instructions

1. Combine the shredded cabbage, green onions, and cilantro in a large bowl, cover and refrigerate until ready to serve.
2. Heat a medium nonstick skillet over medium-high heat. Melt the butter, adding the ramen, sesame seeds, and almonds to the pan. Toast the mixture for about 3-4 minutes, or until browned nicely. Make sure not to burn them.
3. To make the dressing, set a small saucepan on high heat, and add in all the ingredients together. Stir frequently, until the mixture comes to a quick boil, then immediately remove the pan from the heat. Let the dressing cool to room temp.
4. Toss the salad mixture, crunchies, chicken, and dressing together just before serving for this quick and delicious dinner!

Cabbage really is an under-rated superfood - rich in many nutrients, but most notably Vitamin C.  Did you know that cabbage is actually higher in vitamin C than oranges?  This salad is also a delicious source of potassium, sulphur, fiber, magnesium and vitamin E!

I would love to hear how you liked the Napa Cabbage Chicken Salad after you make it! Share your food pics and happy faces in our (FREE)  FRESH Start Online Community on Facebook or you can post a comment right here on this blog!

How-to Make Falafel

Here is a fun picture tutorial on making falafel.  I am always looking for quick and easy bean recipes to add variety to our twice-weekly meatless routine, and this one is perfect!

So for vegetarian night, whip out the legumes, and get some health on your table!  

Here are the simple instructions:  

how-to make Falafel

Ingredients

•    1-15 oz. can pinto beans, rinsed and drained
•    1/2 cup shredded Monterey Jack cheese
•    1/4 cup finely crushed baked tortilla chips
•    2 tablespoons finely chopped cilantro
•    1/8 teaspoon ground cumin
•    1 large egg white
•    2 tsp olive or canola oil

Avocado Spread

•    1/2 mashed peeled avocado
•    3 tablespoons finely chopped tomato
•    1 tablespoon fresh lime juice
•    1/8 teaspoon salt

Remaining ingredients

•    4 pita pockets
•    4 thin red onion slices, separated into rings
•    Alfalfa or spicy sprouts

Instructions

1. To prepare patties, place pinto beans in a medium bowl; partially mash with a fork. 

2. Add cheese and next 5 ingredients; stir until well combined. 

3. Shape bean mixture into 4 oval-shaped patties that are about 1/2 inch thick. Heat a large nonstick skillet over medium-high heat, add oil.

4. When oil is ready, add patties to pan; cook 3 minutes on each side or until patties are browned and thoroughly heated.

5. To prepare spread, combine avocado and next 5 ingredients (through salt), stirring well. Place 1 patty in each pita half. Spread about 2 tablespoons avocado spread over patty in each pita half; top with onions and greens.

What do you think?  Will you make this healthy recipe in your kitchen? 

Tell me about YOUR favorite falafel recipe, and what you think of this tutorial here in the comments or over on our Facebook community today!

Berry Nutty Smoothie

I have discovered how to have real, lasting (non-crash-and-burn) ENERGY in the morning - and it's with my Berry Nutty Smoothie! 

This smoothie is full of vitamin, mineral and energy-increasing benefits! It is the answer for morning POWER...raise your hand if that sounds like something you could use!

It’s like drinking your vitamins every morning! 

Only takes about 3-5 minutes to whip up and enjoy...oh, and even my picky kids love it!

Smoothies have been around a long time,

so this idea of a liquid breakfast is nothing new.  There are many variations of healthy shakes - many brands, powders, and formulas to choose from out there. But so many of those are loaded with sugar, additives, coloring, etc...why not go FRESH instead? It's too easy! Like so many of my busy-bee clients, I used to struggle with getting a good breakfast eaten before the busy day started...so this easy, quick smoothie has solved that problem!

Are you ready for more energy in your mornings without the “help” of sugar or caffeine? 

Here you go!

Berry Nutty Smoothie

Ingredients

• 1/2 cup plain or low-sugar Greek yogurt

• 1 cup unsweetened almond, coconut, rice, or soy milk

• 1 Tbsp ground flaxseed (start with less for first couple smoothies)

• 1/2 cup fresh or frozen berries such as strawberries, cherries, or blueberries

• 1 banana for creamier, sweeter smoothie

• 1 Tbsp Coconut Oil or other Nut Butter

• 1/2 cup water (I use Coconut water to get even more energy-giving benefits!)

• 1-2 handfuls FRESH baby spinach or kale

• 5-6 cubes ICE (If berries aren’t frozen)

Instructions

1. Blend at high speed until ingredients are smooth. (Add water or milk as needed to achieve desired consistency!)

2. Makes 2 – 3 medium smoothies

This snack also makes a great meal replacement, afternoon snack, or dessert when that sweet tooth starts calling!  FULL of protein, natural energy and detoxifying ingredients, this smoothie is more than a non-guilty pleasure - it's GREAT for your health!

About add-ins:

Here is a pic of my fave add in for energy and to help heal my deficiencies caused by a severe autoimmune disease. I get it at Walmart for $13!

There’s so many add-in ideas to use, and for you, it should be about what you’re trying to accomplish through your smoothie!

What I mean is, use the goals you have for your health to determine what you should put in your smoothie:

• Are you looking to tackle gut healing? Use a bone broth powder or collagen!

• Need energy, brain clarity or to increase your strength? Add in the one I show you above, OR another protein powder, or even an energy-giving powder, like moringa!

• Looking to fill up on this smoothie, eat less and promote weight loss? Make sure what you add in gives this a protein boost!

This recipe has been kid-approved for years now and my kids honestly ask for it when I get lazy about making it.

Our systems just work better on it! We poop “right,” we have more energy, we keep our weight where we want it, we just FEEL BETTER!

Are smoothies new to you? Or something you've been including in your healthy habits all along? Would love to hear from you in the comments below!

Here’s a quick video on how to make it!