“Chewy Tropical Coconut Bars”

Chewy-Tropical-Coconut-Bars

Chewy-Tropical-Coconut-Bars


It seems like it’s been so long since I’ve posted a recipe and yet I feel like I have been cooking and baking quite a bit! Mostly baking or no-bake recipes (my absolute favorite 😉 but this GEM of a recipe was just to good not to post. It was actually an experiment of sorts. I had bought some unsweetened coconut flakes (larger kind) and wanted to try a recipe that involved coconut. I was torn between two different ones so I decided to combine the two and switch up a couple of the ingredients to make it work well and boy did it turn out great! I also added a topping of sorts that adds a sweet gooey-ness (if you have ever had almond joy, just imagine the filling 🙂 on top of a warm chewy tropical bite of heaven…yup pure bliss! 

Chewy-Tropical-Coconut-Bars

Chewy-Tropical-Coconut-Bars


Life has been hectic but rather lonely with Bri in academy still and it’s really ramping up to the difficult part (what am I saying, the whole dad-gum thing is difficult) but studying is even more crucial and He has to be on his game mentally and physically. So what is a girl go do when she can’t talk or text her hubbs? Bake and cook for him of course! At least that’s one solution I’ve found to distract myself. 

Chewy-Tropical-Coconut-Bars

Chewy-Tropical-Coconut-Bars


These bars are awesome and full of great stuff so I am confident handing a full batch over to my man. Mango, almonds, fresh pineapple, oats, dates, unsweetened coconut…good food to keep him going during the day. If you don’t want the gooey topping you can omit it easily but honestly I LOVED it! And it’s just 3 ingredients. 

Chewy-Tropical-Coconut-Bars

Chewy-Tropical-Coconut-Bars


Let’s get to baking! 

Bar INGREDIENTS:

1/2 cup fresh pineapple diced (can use canned; drain any liquids well)

1 cup dates (medjool or Deglet Noor)

1/4 cup almonds (ground to meal)

1/2 cup unsweetened coconut flakes

1 cup oats (GF if needed) 

1 tbsp coconut butter 

2 tbsp diced dried mango (*optional but recommended)

Topping INGREDIENTS

-1/3 cup unsweetened coconut flakes

2-3 tbsp coconut butter

3 tbsp agave (can sub honey)
DIRECTIONS:

1. Blend almonds until a meal/pebble texture. Add all other dry ingredients and mix in processor until combined.

2. Lastly add dates and pineapple to processor and mix until combined.

3. Dump mixture out onto sheet pan and press/spread until surface area is covered (I used a small mini 7×5) the batch will produce about 8-10 small bars depending. 

4. Add ingredients for topping into food processor and mix until encoorporated. (Should be a gooey sticky texture)

5. Spoon out gooey topping onto sheet pan on top of bar mixture (you have to work on it a bit to get it nice and thin and even ( I used the back of a metal spoon) 

6. Once bar mixture is cover with coconut topping stick in a 250 degree oven on broil for about 5-7 min. (NOTE: every broiler is different! You can use regular bake setting but it doesn’t crisp the top as well. If using a broiler, watch very carefully because it will brown FAST)

6. Remove from oven and slice once bars have cooled for 5-10 minutes

7. Store in an air tight container in the fridge for 5-7 days or in the freezer for up to 2 weeks

Chewy-Tropical-Coconut-Bars

Chewy-Tropical-Coconut-Bars


Enjoy your heavenly tropical treats!!

-Kolicia

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“Chocolate Brownie Bites”

I just cannot get enough of the food processor I brought home last week. It’s actually pretty easy to clean and my creative juices have been flowing lately. I love the fact that I can pretty much just throw ingredients in and make a batter, dip, sauce, soup, dough…you name it! And the best part…it only takes seconds! It’s a lazy cook/bakers dream!

“Chocolate-Brownie-Bites”


I’ve been wanting to try more recipes using dates lately because I’ve seen bar and pie crusts using them and wanted to get my feet wet using them as an ingredient in my baking. The texture is really great for this type of recipe as it holds things together with a sweet stickiness. They are also high in dietary fiber and vitamin A (also a source of potassium and magnesium)

“Chocolate-Brownie-Bites”


These very sweet dried fruits are high glycemic though so when I use them In a recipe I will probably be avoiding other sweeteners like honey or agave (which is easy because they are so sweet! )

This first recipe turned out great and was adapted from a recipe I found on Pinterest. I changed it up a bit because it was so simple. It really is versatile which is what I like about it!

“Chocolate-Brownie-Bites”


INGREDIENTS:

-1 cup dates (medjool preferred but I used  Deglet Noor and turned out great)

-3/4 cup almonds

-2 tbsp cup nut butter of choice

-1 1/2 tbsp of cocoa powder

(More for rolling)

*I rolled my bites in Palm sugar for a different texture because I don’t like inhaling cocoa powder but I’m sure the cocoa would taste awesome! 

-1/8 cup Palm sugar for rolling if desired

DIRECTIONS:

-soak dates in warm water for 10-15 minutes

-add almonds to food processor and process until ground to a powder or sandy texture. Add 2 tbsp of nut butter and cocoa powder and pulse till combined.

-lastly add soaked dates and mix until fully incorporated (may have to scrape edges with spatula a bit)

-scoop into balls using a spoon or your hands and place on a plate. 

-Roll balls in cocoa or Palm sugar and place in freezer to firm for about 15 min until serving. 

-store in airtight container in freezer or fridge for 5-7 days. (Freezer will have a firmer texture, fridge will have softer texture) 

“Chocolate-Brownie-Bites”


Hope these snacks leave you full and fueled!!

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“Banana Chocolate Chip Loaf”

“Banana -Chocolate-Chip-Loaf”


I am so excited! We just finished up our engagement shoot this morning at a local open space reserve here and I just cannot wait to see how the pictures turn out. Plus we got to go out to breakfast afterward (my favorite meal) and I had Oreo Cookie Pancakes! 

“Banana -Chocolate-Chip-Loaf”

“Banana -Chocolate-Chip-Loaf”


Taking pictures together made it even more real, like “Wow, I actually get to marry this man.” Plus it was so beautiful out and our photographer made me feel so comfortable! It’s still a bit surreal but it becomes more and more solidified the closer we get to wedding day. 

I wanted to bake Bri (my fiancĂ©) up something special for doing so well on midterm inspection this past week (Thank you Lord it went well!) and this Banana Chocolate Chip Loaf was so perfect. I confess I actually have baked 2 loaves since Friday when I originally tried the recipe. My favorite part….it’s takes just minutes to throw ingredients in the food processor and transfer to the loaf pan, and then it’s just set it and forget it! 

“Banana -Chocolate-Chip-Loaf”


This Loaf is also great because it can be eaten as a breakfast item! It’s low sugar (about 1/4 cup agave for whole loaf) and low carb (just oat flour for thickening) Main ingredients are the bananas, eggs, and nut butter! All great ways to start the day folks! (Did I mention how much I LOVE this recipe?!?!) It’s just real food doing real GOOD things for your body!

“Banana -Chocolate-Chip-Loaf”


I will probably have another loaf in the oven in a day or two….

INGREDIENTS:

1 cup quick oats (GF if you choose)

2 medium ripe bananas

1/4 cup nut butter of choice

1/4 cup agave (honey or maple will work also)

2 large eggs

1 tsp baking powder

1/2 tsp baking soda

1/4 tsp salt

1 tsp ground cinnamon 

1 tsp vanilla extract

1/4 heaping cup choc chips (divided)

DIRECTIONS:

-Preheat your oven to 350ÂșF (176ÂșC), and grease a 9 x 5 (23cm x 13cm) bread pan or line it with a sheet or parchment paper, leaving a few inches of overhang for easy removal. Set aside.

-Add the oats to the bowl of a high-speed blender or food processor and process on high until they’ve broken down into a fine powder, about 2 minutes. Add all the remaining ingredients except for the chocolate chips and continue processing until the batter is smooth and creamy, about 2 minutes.* Fold in the half chocolate chips by hand, and second half sprinkle atop before placing in oven.

-Pour the batter into your prepared loaf pan, spreading it out evenly and topping with a few more chocolate chips, if desired.

-Bake for 25-30 minutes, until the top of the loaf begins to turn golden brown and a toothpick inserted into the centre comes out clean. Allow the loaf to cool in the pan for about 8 minutes before removing. Store in an airtight container for up to 5 days, or freeze for up to 3 months.

*oven temperatures and cook times vary

I hope you all enjoy this recipe as much as I have. It’s such a great recipe to keep in the grab’n’go Arsenal. When we pack good ingredients into our food it is sure to keep us going! 

-Stay Fueled

Kolicia

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“Summer Squash Chicken Bake” 

Summer-Squash-Chicken-Bake

Summer-Squash-Chicken-Bake


So Midterm inspection is coming up end of this week and I think I am more nervous than my soon to be “Badge”. Don’t get me wrong, I have every confidence in him and his ability to be ‘on point’ but we all know standards are high (as they should be) and all it takes is a thread not doing its job or a seam not staying pressed and He is gonna hear it. 

There are times I wish I could do some of the work for him…but I would never survive…I am waaaaaaay to reactionary (any ladies hear me on this?!) So I will leave him to it, and stick to my desk job (where I will continue calling my computer a jerk on a weekly basis ha)

This past weekend I wanted to do something with Rotisserie chicken because…I was feeling L.A.Z.Y. Now I know it’s not as cost effective and all that good jazz but I’m guilty and folks and I would  do it again. Plus it tasted awesome. 


The summer squash was a great idea and throwing this all together didn’t take too long at all, not to mention this dish is super versatile (pick your veggie, roast them, sautĂ©e, or steam, layer with chicken and cheese, and bake) BOOM! 

I added a bit of pasta (about a cup) for additional energy as the boys have been upping their running during PT. (If you are Gluten intolerant throw some quinoa in there instead and it will taste just as yummy!)

I also threw in some spinach, and if you have seen my Cauliflower Cassarole Dish and read my post on spinach you know it’s an ingredient I love to throw into almost everything! (Why? Because SPINACH! That’s why!) 

Summer-Squash-Chicken-Bake

Summer-Squash-Chicken-Bake


Now for the good part…the food! 

INGREDIENTS:

-1 cup rotisserie or cooked chicken (cut into bite-sized pieces)

-2 medium green zucchini 

– 2 medium yellow squash

– 1 sprig fresh rosemary (or 1 tsp dried spice)

-1/8 cup flat leaf parsley (chopped fine)

– 3 tbsp olive oil

-1 cup desired pasta (I used Barilla protein plus)

– 1/4 Cup grated Parmesean Cheese

DIRECTIONS:

1. Remove chicken meat from rotisserie and set aside. (Or cook up your chicken)  Also about 1 1/2 cups water to a boil and throw in pasta letting it easy boil until tender. 

2. Cut up zucchini, squash, spinach, and add to a mixing bowl with rosemary, chopped parsley, and 1 tbsp of olive oil. Season with salt and pepper to taste. (To save dishes you can do this step in the sauce pan and just incorporates spices as they sauté (use additional 2 tbs for saucepan)

3. In a large saucepan dump bowl mixture of veggies and seasonings and sauté until tender (it helps to keep on medium-low heat and place a lid over which also partly steams veggies too)

4. Add 1 cup diced chicken to sauté and stir in until chicken warms and is well incorporated.

5. Heat oven to 375 degrees. Remove chicken veggie mixture. At this time pasta should be done and can be incorporated into Cassarole dish with ingredients.

6. Layer veggie/chicken pasta mixture (mixture includes all but the cheese) down about 3/4 cup at a time and sprinkle about 1-2 tbsp Parmesean a top each layer before adding more of mixture. (I kept the cheese to a minimum but it can be increased easily) finish off top layer with last tbsp of cheese.

7. Place in oven for about 6-7 minutes. This is to crisp the top of the dish and really tenderize all those veggies and warm the cheese. 

8. If you choose to you can slide this baby under the broiler for about two minutes to add extra crisp to the top. 

Summer-Squash-Chicken-Bake

Summer-Squash-Chicken-Bake


Let me know how it turns out! 

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“Fajita Sausage Skillet”

This past weekend was pretty busy. I always think “I can’t wait for the weekend; it will be so nice to just relax and do nothing”…and then …WOMP!! Adulting hits me right between the eyes. Weekends are when I pre-make dinners/lunches for my fiancĂ© so he can quickly pack them in the morning before shift. I usually make up two cassaroles or dishes he can choose from through out the week with maybe a side dish or two. Mix and match is always the goal.

Fajita-Sausage-Skillet

Fajita-Sausage-Skillet


This week I came up with my own fun version of a fajita skillet. My guy loves chicken Apple sausage (this recipe would work great with chicken or ground turkey too!) and I thought it would be fun to mix it up since I’ve been doing lots of chicken and turkey lately. 

Fajita-Sausage-Skillet

Fajita-Sausage-Skillet


Plus with Cinco de Mayo coming up I wanted to do something festive. This was so fast to make and is a clean recipe. If you are being carb or starch conscious I suggest swapping out the rice for some sweet potatoes or quinoa which also makes the dish Gluten free! 

Fajita-Sausage-Skillet

Fajita-Sausage-Skillet


INGREDIENTS:

-1 small red onion diced

– 1 red bell pepper

-1 orange bell pepper

-1 yellow bell pepper

-1/8 cup fresh cilantro or 2 tsp cilantro paste

-1/2 cup sliced baby tomatoes

-coconut oil for drizzling

-1 pack (4 links) Organic Chicken Apple Sausage (tofu or eggplant for Vegan)

-1 tsp taco seasoning (I used del monte) but there are some organic versions out there 

-2 tbsp lime juice (about 1 lime)

-2 packs Uncle Bens instant Spanish Rice (may sub Quinoa or sweet potatoes for GF)

-1/4 tsp salt

-pepper to taste

DIRECTIONS:

1. Cut up your meat (chicken Apple sausage/chicken/or ground turkey) and combine in a bowl with 1 tsp of taco seasoning and 1 tbsp lime juice; gently toss to cover meat with seasonings. Cover with Saran Wrap or plastic and Stick in fridge for later. 

2.  Prepare quinoa/or rice according to directions (I used instant rice) for quinoa the box will indicate instructions but it’s similar to rice. It’s a 1:1 ratio plus an additional 1/4 cup water. 

3. Spread quinoa or rice at the bottom of a baking dish and set aside. 

4. Cut up peppers, onion, and baby tomatoes and place in saucepan with cilantro and coconut oil. Stirring on medium heat. 

4. SautĂ© veggies until mostly tender (onions are a great indicator as they will be mostly translucent) and spread on top of rice/quinoa evenly. 

5. Set oven to 350 degrees. Remove meat from refrigerator and sauté on medium heat adding additional 1 tbsp lime juice at this time, until light brown (Chicken Apple Sausage)

6. Spread meat evenly over top of veggies and rice/quinoa. Place dish in oven for 8 minutes (depending on oven) 

7. Remove dish from oven and let cool. Serve warm with sour cream or some shredded cheese! 

Hope you enjoy this easy and quick dish! 

Stay Fueled!

Don’t forget to follow me on Facebook for upcoming recipes and tips! 

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-Kolicia

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“Hasselback Cinnamon Apples”

I am so excited to share this recipe with you all! I had a tough time finding clean single serving apple pie recipes so when this one worked out I was smitten. It’s easy to make and doesn’t require a ton of ingredients (yay for cheap delicious treats!) As much as I LOVE pie crust I actually enjoyed that this recipe gave me more apple in each bite but was still full of that sweet cinnamon flavor. (I may have had some for breakfast this morning…shhh don’t tell)

This recipe has some great benefits for the bod. It’s full of cinnamon. This spice is loaded with powerful antioxidants! (Those little “decay” stoppers/slowers) Cinnamon has also been shown to have anti-inflammatory effects and is well known for ability to lower blood sugar. This is one powerful spice! (And it makes your whole house smell like Christmas…yeah I said it)

IMG_1600

INGREDIENTS:

-2 large apples, peeled/cored and halves vertically

-4 tbsp palm sugar (I used Truvia brown)

*when using Truvia adjust ratio to 3 tsp as it’s much stronger

-2 1/2 tbsp coconut oil/butter

-3 tsp cinnamon

-1/4 tsp sea salt

-3 tbsp quick oats (GF if needed)

-1/8 cup honey for drizzling

DIRECTIONS:

1. Peel, core, and  halve your apples. Starting at the outermost edges cut most but not all the way through each apple half at 1/8 inch intervals. Place apples core side down in greased 8×8 glass or ceramic baking dish.half

2. Combine 1 tsp of Truvia (or 2 tbsp of palm) with 1 tbsp coconut oil/butter, 1 tsp cinnamon in a bowl and mix together (whether it’s a liquid or a paste the idea is to spread it over top of apples)

3. Once covered with mixture, cover apples with aluminum foil and place in 400 degree oven for 20 minutes.

4. During this time combine remaining 2 tsp of Truvia (or 2 tbsp Palm), 1 1/2 tbsp coconut butter, 2 tsp cinnamon, 1/4 tsp sea salt, 3 tbsp quick oats, again depending on whether you use coconut oil or butter you will end up with a paste/crumble or liquid. Either way it will work!

5. Remove apples from oven carefully. Take off aluminum foil (be careful during this next step as baking dish will be REALLY hot!) Using a butter knife or a fork gently spread flaps of apple apart and add mixture above into each crevice (you can use a spoon to push the mixture in but I used my hands) Once entire mixture is scooped into apples, drizzle honey over top.

6. Re-cover apples with foil and cook for another 10  minutes at 400 degrees, or until apples are tender. Remove from over and serve warm.

This yummy recipe is delicious with coconut ice cream!  I hope you enjoy. Don’t forget to follow me on fb for upcoming recipes! 

Facebook.com/fuelingthebadgeofficial

Stay Fueled.

-Kolicia

 

 

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“Good Little Truffles”

Okay so I found this recipe browsing Facebook and have seen so many recipes like it. Peanut butter, oats, chocolate, yada..yada… Oh so amazing. But I had some extra energy today and this recipe looked really quick to mix up (which it is! GO #melskitchencafe!) so I decided to give it a shot. Friends…this recipe is a gold mine! I love that it is refined sugar free but also can be made gluten free (with GF oats) in a snap! 

Good-little-truffles

Good-little-truffles

Good-little-truffles

Good-little-truffles


But a couple notes about this recipe. Like rice crispies or muddy buddies (yes I did just compare these two) this recipe can be a real mess if not executed properly (Lesson learned…as I cleaned half the amount of dishes in our possession) but I will add helpful notes to keep your kitchen clean and your tummy happy! 

Good-little-truffles

Good-little-truffles

Good-little-truffles

Good-little-truffles


I also like that even though these Good Little Truffles are an indulgence they still have some good nutrients! Almond butter for one (yay protein!) and honey! Honey brings some awesome skills to the nutrient table. It actually helps regulate the bodies blood sugar levels and is low on the hypoglycemic index. 


A couple notes on this recipe before we get started: 
-make sure to use a pot not a sauce pan, that way once you add your oats and almonds you will have plenty of room for mixing (this was my blunder!)

-chop almonds before starting! 

-Use those little liners if at all possible. It will make eating your Good Little Truffles so much easier! 

INGREDIENTS:

-1 cup almond/nut butter (peanut butter if desired)

-1/2 cup coconut oil (I used melted coconut butter)

-1/2 cup honey (can sub for agave)

-2 tsp vanilla extract

-1 cup chocolate chips (Lily’s and enjoy life are refined sugar free brands, this also can be 1/2 cup and still works great*)

-2 1/2 cups quick or old fashioned oats (GF if needed)

-3 tablespoons cocoa powder

-1 cup coarse chopped almonds

DIRECTIONS:
1. Chop Almonds and set aside

2. In a medium pot, melt the peanut or almond butter and coconut oil over medium heat, stirring constantly, until melted and smooth. Off the heat, stir in the honey and vanilla until combined.

3. Immediately stir in the chocolate chips until melted (if the mixture is too cool to melt them completely, return the saucepan to low heat to help it along without bringing it to a simmer).

4. Add the oats, cocoa powder and almonds and stir until well-combined.

5. Drop by heaping spoonfuls (the medium cookie scoop works great) onto parchment-lined baking sheets. Refrigerate until set.

6. The cookies will keep in a tupperware-type container (layered between sheets of wax paper or parchment) in the refrigerator for a week or more.

Adapted from http://www.melskitchencafe.com/healthier-chocolate-no-bake-cookies/


Also to add more fuel you can add protein powder to this recipe (just drop the cocoa powder accordingly) 

Enjoy your delicious “Good Little Truffles”, now you don’t have to feel so bad about eating these yummy little goodies. Don’t forget to follow me on fb for upcoming recipes:

Facebook.com/fuelingthebadgeofficial

Stay Fueled! 

Kolicia

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“Banana Nut Muffins” 

 

Banana-Nut-Muffins

Banana-Nut-Muffins

 
I am always looking for folks to try my food. I have family members who aren’t big fans of “healthy food” Let me translate: They are not fans of anything that doesn’t have butter, granulated sugar, or bleached flour.” (Sorry mom and dad! You know I LOVE you) So I have taken to blogging to get some feedback. 

  

Banana-Nut-Muffins

Banana-Nut-Muffins

 One of my favorite combinations is Bananas and Almond Butter. These two are amazing by themselves but are just DYNAMITE together. (I may have been a monkey in another life)  I used the Natural Almond Butter which has no added sugar. Almond and all nut butters have healthy fats (like natural peanut butter which can be used as well in this recipe) and protein. Bananas contain fiber, antioxidants and potassium and taste scrumptious too! They are also medium glycemic (Release sugar into the blood medium speed let’s say) and better when combined with low glycemic food like ….NUTS!  Bananas are great for baking with in my experience. They act as a sort of secondary binder to the egg and provide additional moisture.

 

Banana-Nut-Muffins

Banana-Nut-Muffins

 
This muffin recipe is fast to whip up and once it starts baking you will love the aroma it produces. The texture is awesome! I was so delighted by how these turned out! 

The best part?! You can easily down 2-3 of these and not feel bad in the slightest! 

Recipe Adapted from:

http://www.makingthymeforhealth.com

 

Banana-Nut-Muffins

Banana-Nut-Muffins

 
INGREDIENTS

2 overipe bananas (approx. 1 cup mashed)

2 cups oat flour

2 eggs

1/2 cup pure maple syrup (can sub honey or agave)

1/2 cup nut butter

1 tablespoon vanilla extract

1 teaspoon cinnamon

1 teaspoon baking powder

1/2 teaspoon baking soda

1/4 teaspoon salt

1/4 cup unsweetened vanilla almond milk

1/2 cup dark chocolate chips *(optional)
DIRECTIONS:

1. Start by preheating the oven to 350°F then grease a muffin tin and set aside.

*you can also use liners.

2.  *You can also hand mix ingredients in a bowl. Just mix well.*

Combine all of the ingredients (adding wet ingredients first, except chocolate chips) in a blender and blend for about 30 seconds, or until a smooth batter forms. (Optional) Add the chocolate chips to the blender and gently stir together by hand. *If the batter is warm from blending, allow it to cool first or the chocolate chips will melt.

3. Pour the batter into the muffin tin so that each is approximately 3/4 of the way full. Place them in the oven and cook for 20 minutes, (If a toothpick pulls out clean your good) until light golden brown. Allow to cool for 10-15 minutes then enjoy! Store leftovers in an airtight container for up to 4 days.
Happy Baking and stay fueled! 

Cheers,

Kolicia

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“Chicken Cauliflower Casserole”

 

“Cauliflower Chicken Casserole”

 
  
Prep time: 30 min

Cook time: 25 min

I love pot pie. I remember my mom used to take me and my sisters to Kentucky Fried Chicken before gymnastics practice and I used to love getting the chicken pot pie. The crust was ridiculously thick (let’s be honest nobody needs that much crust..it was so wrong and OHHH so right!!!) and the chicken was actually tender. There were a couple veggies in there amidst that ooey-gooey cream of mushroom-like sauce that you could eat with a spoon for days. 
It was a good thing I was an athlete at the time because those pot pies were not waistline friendly. I can only imagine the amount of butter and cream and other “stuff” that went into those things. Not to mention I’m not sure how fresh they were. 

  
So lately I’ve been craving the same type of comfort food pot pie flavors and I found a recipe that is pretty darn close. No it doesn’t have inch thick crust on top but the eggs, cauliflower, and cheese combo really made my tastes buds happy! Not to mention you could have this with some crackers and probably still be doing yourself a favor skipping a crust! I do love me some saltines. This recipe is also way more body friendly, packing tons of veggies and “good for you nutrients” into each bite. 

This recipe is super easy! I added additional spinach for an energy and fiber kick but you can keep with the 2 cups. Also I cut back the cheese a bit. The Original recipe called for 1 1/2 cups but I only used 1/2 cup and it was great. 

  
Best of all?! You can mix up the veggie content of this recipe depending on what’s in season! It would be delicious with grape tomatoes or asparagus. Choose your veggie and mix and match! 

*For vegan or vegetarian option omit the chicken and use flax egg. You can also add some shitake or button mushrooms for more body.  You can also use a non dairy yogurt as well. 

Into the Oven it goes

 
INGREDIENTS:

2 cups cooked chicken, cubed

2 cups fresh spinach 

1 large head cauliflower, stems removed, cut into florets

1/2 cup of baby carrots steamed and cut small

1/2 cup cheese, of choice

1/8 cup Greek yogurt 

2 eggs, lightly beaten

2 cloves garlic, minced

2 tablespoons extra-virgin olive oil

kosher salt and freshly ground pepper, to taste

DIRECTIONS:

1. Preheat oven to 350Âș and lightly grease a 9-13-inch baking dish with butter or non-stick spray.

2. Cut and steam cauliflower and carrots until fork tender and place in bowl. 
3. Add chicken, cheese, and yogurt to bowl and toss together.
5. Heat olive oil in a medium pan over medium-high heat. Add spinach and garlic and cook until wilted. Season with salt and pepper.
6. Add spinach to chicken and veggie (cauliflower/carrot) mixture and pour in beaten eggs. Season again with salt and pepper. 
7. Pour mixture into baking dish and place in oven. *you can choose to add additional cheese here if you like just sprinkle on top!**

Bake for 25 minutes, or until set and edges begin to brown and pull away from the side of the dish.
8. Remove from oven and let cool 5 minutes before serving.
Enjoy your warm and yummy Casserole! Stay fueled. 

-Cheers! 

-Kolicia

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Stuffed Quinoa & Turkey Sweet Potatoes

  
So this week has been really tough. Personally tough, mentally tough, just all around thunder storming. I know some of you guys can relate. On a serious note I know my peeps out there with chronic illness feel me when I say there are just days when I feel like giving up! I know it’s not an option and I feel so blessed to live in a country and age where medical science is advancing the way it is but friends…..there are days when my illness really surrounds me in a grey cloud of “you aren’t gonna get through this.” 

As tough as it is somehow I make it. I credit it mostly to my faith but also to the incredible support of my fiancĂ©, family, adorable dog, and hobbies that keep my brain otherwise occupied. 

One of the most wonderful distractions I have found recently is cooking for my soon to be husband. I have never found so much joy in serving someone. It’s a learning experience because I am a newer cook but He is a gracious man and loves food (much like me..I LOVE food)

 

Stuffed Quinoa and Turkey Sweet Potatoes

 
Last weekend I was looking for a quick recipe and had these extra #sweetpotatoes on hand. I love making meals for him that will energize him (and it’s a bonus that I get to taste everything) This recipe was awesome and could easily convert to vegan if you omit the ground turkey. 

It reheats beautifully and is perfect as a recovery meal, after a long shift of patrol, or in the hospital. Best of all? It tastes UUH-MAZE-ZING!! And is jam packed with healthy ingredients! 
 

Stuffed Quinoa and Turkey Sweet Potatoes

 
INGREDIENTS:

3 large sweet potatoes

-1/2 cup quinoa

-1cup diced spinach

-1/3 cup peas (frozen or fresh)

-1/8 cup cranberries or craisins

1 1/2 lbs of ground turkey

1 tsp of salt

-pepper to taste

1//2 cup cheese of choice

1 tbs oil for sprinkling 
Pinches of:

-oregano

-thyme

-Rosemary

DIRECTIONS:

1. Add 1 1/2 cup water to 1/2 cup quinoa cook according to directions. Set aside.

2.-Cook sweet potatoes after piercing (I steam in the microwave about 3 1/2 min of each side) you can cook in the over at 350 for 40 min (careful each oven is different!)
3.-throw diced spinach and cooked peas into a large mixing bowl with seasonings. 
4.-Once steamed, cut potatoes in half and spoon out 65% of potato flesh adding to mixing bowl and set potato skins in baking dish.
5.-Cook ground turkey and drain. Add to large mixing bowl with spinach, sweet potato, and peas. Finally add quinoa and diced cranberries.
6. Sprinkle oil onto potato skins and scoop mixture generously onto skins. And top with cheese
7. Place in oven at 350 for about 8 minutes until cheese is melted.
Enjoy! 

-Cheers! 

-Kolicia

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