Easy Peasy Baked Chicken.

Happy Tuesday! I have recently been contemplating starting a meal prepping business and trying this out for some friends of mine. With that in mind I do have a disclaimer: I have been vegetarian for almost 10 years. Let’s not forget that at one point in my life I did consume meat on a regular basis but I wasn’t quite as interested in cooking as I am now. Now it seems like I cook more than I go out mostly because I enjoy it and because I don’t like to consume food full of high fats and calories! Don’t get me wrong I love to go out, but I also prefer hosting and cooking a little bit more. πŸ™‚ I had someone ask me to prepare some meals for them so this is the first of many. I baked some chicken- to my surprise it came out really good (yes I had a bite). Who knew after 10 years I can still cook chicken?! With this entire meal planning in mind it applies to my life as well. I have been working out a lot and sometimes not consuming enough calories throughout my day- so it will be beneficial to my food consumption as well. The name of the game is planning. Yes it involves time but so does anything that you can see results from.

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What you’ll need:

  • 6 TB Olive Oil
  • 2 lemons sliced and layed out on baking sheet
  • 2 garlic cloves (minced)
  • sea salt
  • finely ground black pepper
  • dried oregano
  • 2 small red potatoes, diced up in med pieces
  • cherry tomatoes
  • 1 Anaheim pepper, sliced (clean seeds out)
  • 2-4 boneless skinless chicken breast (organic)
  • baby carrots
  • 1 can chicken broth

Directions:

  1. Coat a large baking dish with 1 TB of the olive oil. On the bottom of your dish, arrange lemon slices in a single layer.
  2. Combine olive oil, lemon juice, minced garlic, oregano, salt, and pepper In a large bowl. You will be coating all the ingredients with the olive oil mixture. Start with the chicken. Next, add the potatoes to the olive-oil mixture and toss to coat. Place the chicken on top of the lemon slices with the red potatoes. I add the tomatoes, peppers and carrots without coating (they will get flavor while cooking). Pour any remaining olive-oil mixture over the chicken. Add chicken broth (1 can).
  3. Cook at 350 for 1 hour – 1 hour and 15 minutes (or until potatoes and veggies look soft and chicken cooked through). Serve warm.
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Zucchini Flowers:Breakfast on the GO!

Who doesn’t love breakfast?! I go through phases where sometimes I am on an egg kick, sometimes I am on a oats kick, sometimes I will pay extra for an avocado toast kick (kidding) and every once in a while I will be honest I get busy and don’t remember to eat. How many of you can relate? More often than not the ladder isn’t the case though considering I have upped my workouts which in turn means my muscles need to EAT! I have a pretty set morning routine including Gym (6AM), coffee (most important) and then breakfast. I am always searching for new recipes that can spice up the egg game. This one is so easy and tastes really good. I know some of you might be saying, “Oh, I just don’t eat breakfast” but considering it is the most important meal of the day maybe you should reconsider! Food is energy and as a result energy is F-U-E-L for your day. If you have no fuel how can your brain be successful at tackling the days tasks?! This myth that you need to eat less to lose weight is false + dumb (yes dumb). Choose the right breakfast and you will have nothing to fear! I saw this recipe the other day while browsing insta-stories. I changed it up a little to accommodate my taste buds and Viola!

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[Use a Mandolin to slice the zucchini]

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[Slice cherry tomatoes in half]

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[Add the seasoned egg and bake]

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[Don’t they look delish?]

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[I topped with feta cheese but you can also add to the egg and bake with it]

What you’ll need:

  1. Eggs (Depending on how much you make it’s about 1 egg per flower)
  2. Zucchini (I like Mexican Zucchini as it is bigger and creates bigger pieces)
  3. Mandolin Slicer (to slice zucchini)
  4. Cherry Tomato (slice in half)
  5. Feta (optional)
  6. Salt + Pepper + Garlic Powder + Oregano

How to make:

  1. Preheat oven to 450 degrees
  2. Wash & Slice zucchini (about 5 to 6 pieces per flower)
  3. Scramble eggs (separate) and add herbs
  4. Butter the pan with ghee/butter
  5. After placing the zucchini in a cupcake baking sheet drizzle lightly with olive oil
  6. Place cherry tomatoes & Feta on top of zucchini
  7. Add the egg (scrambled or 1 full egg for each depending on what you prefer- if you choose the whole egg you can sprinkle with salt & pepper and oregano for flavor)
  8. Bake at 450 degrees for 10 min or until the eggs become firm.
  9. Serve when ready!

I found this recipeΒ here.Β Thanks Lo!

If you make this let me know how it turns out! Tag me! @newtritionsavvy

xo Sarah

 

Coconut Cauliflower Curry.

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The other day I was browsing through insta-stories as most of us do when we are bored or should probably be doing something productive! I tend to follow people who are of ADD value- in that sense these are people that are my friends, that I look to for workout motivation and lastly people that like to cook so I can keep my foodie inspiration going. Lo Bosworth from the Hills popped up and her mom was actually the one in the kitchen cooking some coconut curry Chicken! It looked so yummy I had to take a little spin down vegetarian lane and see if I could put something together that had no meat but tasted just as good. Let’s just clarify I love anything curry and Indian food all together. First, because it is filling and vegetarian and second, because the flavors are amazing and usually out of my reach when it comes to cooking! By that I mean I have never even tried so why not start now! Have no fear- I tested this out and it was surprisingly really good. It was easy, and full of flavor and guess what else??? Completely 100% VEGAN!!! This recipe can easily be made with chicken if you wanted to substitute and skip the vegan route. Either way- it was worth the time to make! You can serve this as both an entree with rice/quinoa or as a side dish with some extra protein as your main.

What you’ll need:

  1. Cauliflower (Half/Cut in little pieces)
  2. 1 Can Chickpeas / Drained
  3. Handful Chopped Basil + Cilantro (Chopped)
  4. Curry Powder (1 Tablespoon) you can add more
  5. 1 red onion (sliced)
  6. 1 can organic coconut cream (blend together in blender if separates)
  7. 1/2 can organic tomato sauce
  8. salt + pepper
  9. extra virgin olive oil

How to Make:

  1. Heat sauce pan on low/med heat (depending on oven) with olive oil and sliced red onions + curry powder and cook for about 20 min.
  2. Add pre-cut cauliflower (small pieces) when onions are well cooked and almost clear. Make sure all the cauliflower is covered with the olive oil/curry mixture and cook for a 3-4 minutes. **[If you are cooking chicken add in place of cauliflower and cook until it is no longer raw]
  3. Add Tomato Sauce + Coconut Cream + Basil/Cilantro.
  4. Bring to a quick boil for just a minute and reduce heat to simmer for about 30-40 minutes.
  5. Add salt and pepper (moderate- you can always add at the end. Β (I like to do just a little so all the flavors can cook together before you have a chance to over season something).
  6. Mid simmer add garbanzo beans- since they are already cooked they need much time in the dish.
  7. When cauliflower seems cooked- taste check on the salt/pepper/add accordingly.
  8. Serve as a main dish with quinoa/rice or as a side dish with additional protein as a main entree.
  9. Top with fresh basil or cilantro as garnish.

This dish takes about 45 minutes to cook. Let me know how it works out!

xo Sarah

 

5 minute Garbanzo Bean Salad

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I always love a tasty salad for the summer time. I stumbled upon this one last week when I was browsing through the fridge as to what I should make for dinner. It was hot (like 95 degrees hot) which means I didn’t want to even dare turn the oven on. I usually lean towards salads with no lettuce – and yes I am well aware that might sound a little weird. For instance, at Whole Foods when I attack the salad bar I usually just get all the toppings Β (veggies) with some dressing and call it a day. Anyway- this one is super easy and can be a great dish you bring to your next summer BBQ!!

What you’ll need:

2 Avocados, pitted, and chopped
1 can Chickpeas
1/3 cup Cilantro
2 tbsp Green onion
1 Lime (juice – if you feel like you need more add a little extra virgin olive oil)

How to make it:

In a mixing bowl combine your avocado, chickpeas (rinsed), cilantro, green onion, and lime juice. Mix everything together – season with salt and pepper and top with the feta cheese. (*optional- it tastes just as good without it)

Let me know if you make this and how it turns out!

xo Sarah

Veggie Stuffed Mushrooms.

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You guys! I made these last night and they were so good….and EASY! You know I love easy cooking in the kitchen. There is nothing worse than having to slave away for hours. More often than not- less is more. Β I was browsing Pinterest (per usual) on what to make for dinner and came across these. Usually when I think of stuffed mushrooms they are meat based, but I made them in a veggie version. The recipe called for portobello mushrooms but tonight I was feeling like button mushrooms. If you feel like using portobello by all means it will taste just as great! (Just don’t forget to clean the insides out). If you decide you want to add meat I suggest using Italian sausage. Annnddd….if you want a little spice pick up some cherry peppers (next to the peperoncini’s @ the grocery store). Chop them up- add them to your mixture and it will add the perfect kick providing you like a little bit of spice.

What you’ll need:

12 Button Mushrooms

  • 12 Button Mushrooms
  • 2 tbsp olive oil (you might need more depending on how much stuffing you have)
  • 1/2 med onion (finely chopped)
  • 2 garlic cloves (minced)
  • 1 heaping cup of breadcrumbs (I like Progresso/Original flavor)
  • 1/3 chopped parsley
  • 1/3 cup chopped dill (can substitute mint if you prefer)
  • zucchini/yellow squash (chopped finely)
  • parmesan cheese (grated or powder kind is fine)
  • salt & pepper
  • lemon to garnish (optional)
  • balsamic glaze (you can buy this at the grocery store or make yourself)

Directions:

  1. Wash mushrooms and then remove the stems from the mushrooms and finely chop. Set aside.
  2. Preheat oven to 350F and line baking sheet with olive oiled foil or parchment paper. I like to use these plastic liners – the cooked stuff comes right off (see picture above)
  3. Stuffing: sauce the onion in olive oil/coconut oil on med heat for about 4-5 minutes. Add the reserved chopped mushrooms, zucchini/squash, sautΓ© for about 3 minutes then add garlic. Cook garlic for about a minute then turn heat off.
  4. In a separate bowl add breadcrumbs, sautΓ©ed onion/garlic mixture, parsley, dill, parmesan, salt, pepper and and more olive oil. (If you are adding meat I suggest using Italian sausage. Cook before adding to the mixture).
  5. Mix everything together- stuff the mushrooms and top them with the breadcrumb mixture.
  6. Bake for about 20-25 minutes or until mushrooms are tender and the breadcrumbs are golden brown. Plate and drizzle with the balsamic glaze. Serve with lemon wedges. (optional)

I found this recipeΒ here.

Good luck and let me know if any of you make these!

xo Sarah

Pickled Onion Meets Avocado Toast.

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{drizzle olive oil, avocado, chili flakes, onion + sprinkle kosher salt}

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{Arugula, avocado, onion, feta + drizzle olive oil}

Hello Friends!! My new obsession is a cross between pickling and loving avocado waaaay to much!! I recently gave a shot at pickling for my first time. After 2 weeks of letting the bad boys sit in the fridge and marinate I pulled them out and gave them a try on some delicious avocado toast! Who doesn’t love bread and more importantly who doesn’t love the green goodness!!! This recipe is super easy and you can put the onions on anything you like- eggs, sandwiches, tacos, rice bowls….you name it!!

Here’s what you’ll need for the pickling portion:

  • 2 cups water
  • 1 cup ACV (Apple Cider Vinegar, Bragg’s)
  • 2 tbsp sugar
  • 1 tbsp kosher slat
  • mason jar
  • red onion (organic)

Directions:

  1. Combine w/ whisk: vinegar + salt/sugar with 2 cups of water until fully dissolved.
  2. Place onion slices in a mason jar or any container and add liquid until covered. Med size mason jar works perfect for this. Some recipes say to store over night but I left mine for 2 weeks and they tasted great!!

GOOD LUCK!

**If you make this tag me @newtritionsavvy!! Can’t wait to see! xo Sarah

Leek + Potato Soup.

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Potato + Leek Soup

What you’ll need:

  • 1 lb leeks (I used 4 since it’s just me)
  • 3 tablespoons unsalted butter
  • heavy pinch kosher sale, plus additional for seasoning
  • 3 Potatoes (yukon gold or russet work – I used 2)
  • 1 quart vegetable broth (Or chicken)
  • 1 cup heavy whipping cream (I used 1/2 cup)
  • 1/2 teaspoon white pepper
  • 1 table spoon snipped chives

Directions:

  1. Chop the leeks into small pieces. Both ends off. Cut in half and then slice.
  2. In a large sauce pan over medium heat, melt the butter. Add the leeks and a heavy pinch of salt and let them sweat for 5 minutes. Decrease the heat to medium-low and cook until the leeks are tender, approximately 25 minutes, stirring occasionally.
  3. Add the potatoes and the veggie broth, increase the heat to medium high and bring to a boil. Reduce heat to low, cover and gently simmer until potatoes are soft, approximately 45 min.
  4. Turn off the heat and puree the mixture with an immersion blender until smooth. Stir in the heavy cream, and white pepper. Taste and adjust seasoning if desired. Sprinkle with chives and serve immediately, or chill and serve cold.

Side note: I didn’t need to add anything aside from the recipe. I added half the cream because I am usually not a cream fan but I LOVE potato leek soup. If you find that you don’t prefer dairy this soup will be just as good without.

Recipe found here.

Please let me know how it goes if you make it!

xo Sarah

 

Lemon Orzo Soup.

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This last 3 weeks has kicked my butt! As soon as I got back from NYC for the New Year celebrations I ended up with the flu and then just when I thought I was better I am sick again! Sometimes when your tastebuds disappear the only thing that sounds good is lemon and salt (at least for me). You can only go so many days with food tasting like nothing. This soup is SO so easy and if you want a quick meal I suggest you give it a try!

What you’ll need:

  • 1 tsp Basil (dried)
  • Carrots (chopped)
  • 3 cloves Garlic
  • 1/2 lemon and zest + juice
  • Chicken or Veggie Broth
  • 1/2 cup orzo
  • salt + pepper
  • zucchini (optional)
  • chicken (optional)

Directions:

  1. In a large pot heat olive oil, carrots, celery and onion.
  2. Add garlic and saute for just a few minutes.
  3. Pour in broth – season with salt + pepper + dried basil.
  4. Squeeze in juice of half lemon and add lemon zest.
  5. If adding zucchini or chicken add now and let soup simmer. (I like to bring the soup to a boil firs and then let simmer).
  6. Lastly, cook orzo separate for about 8 minutes and add at the very last. I don’t like overcooked pasta so right before serving you can add in.

Let me know if you try it!

xo Sarah

 

3 Cheese Stuffed Shells

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Hi Friends! While this recipe is not exactly on the healthy spectrum of most people’s January goals, it is still delicious if you are in the mood for some pasta. I have made them about 3 times and the third time around was the best. It’s important to remember just because a recipe says A,B, C doesn’t meant you can’t add to the mix!

Here is what you need:

  • 1 garlic clove (minced)
  • Italian Parsley
  • 1 1/2 cup spinach (fresh)
  • 1 egg, large
  • 12 pasta shells
  • black pepper
  • sea salt
  • Italian seasoning
  • Mozzarella
  • 15 oz whole-milk ricotta
  • 1/2-3/4 cup cottage cheese

Pasta Sauce: (you can always use a jar but I like to make everything from scratch)

  • 1 can crushed tomatoes
  • minced garlic (2 cloves)
  • salt/pepper/ Italian parsley
  • olive oil
  • (SIDENOTE: You can always add meat to the sauce for more flavor)

To make:

  1. You need a pan w/ olive oil and garlic. Cook garlic until almost brown (low-med heat)
  2. Add can crushed tomatoes
  3. Season salt/pepper to taste
  4. Add Parsley
  5. You can always add more salt/pepper after it simmers for a bit- remember a little goes a long wayIMG_4182.JPG

For the shells:

  1. Cook the pasta shells according to instructions on the package. Drain, keep warm.
  2. Preheat the oven to 350 degrees F.
  3. Spread pasta sauce on bottom of backing dish- set aside.
  4. In a medium mixing bowl, mix together ricotta cheese, mozzarella cheese and cottage cheese, egg, garlic, seasoning, salt, pepper and chopped spinach.
  5. Fill each pasta shell with cheese filling and arrange in the sauce.
  6. Sprinkle additional mozzarella cheese over each shell.
  7. Back for 20-25 minutes or until the sauce is bubbling on the edges.
  8. Let sit for 10 minutes in room temperature before serving.

This recipe is pretty easy and delicious.

 

 

Brown Butter Carrots…Yum!

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Produce

  • 1 lb Carrots (or however much you want there is no rule πŸ™‚ )
  • 4 cloves Minced Garlic 
  • 1 tsp Thyme or parsley

Condiments

  • 1/2 tbsp Honey

Baking & Spices

  • 3 dashes Black pepper, ground
  • 1/4 tsp Salt

Dairy

  • 4 tbsp Butter, unsalted

This recipe is so easy!!!

Directions:

Warm the butter up in a pan with the garlic on med-high until butter starts to brown. Once brown mix carrots in with the butter, garlic, add parsley and honey +pinch salt and dash of pepper. Spread out on baking pan- Cook on 400 degrees for 15-20 min. (Every oven is different- mine cooked quickly and carrots were soft after 12 minutes so keep an eye!!

Enjoy and Tell me how you like them! πŸ™‚

 

xo Sarah