Zucchini And Corn Casserole!

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• Zucchini and Corn Casserole

Ingredients:

• 4 cups grated zucchini, squeezed dry with a towel
• 1 1/4 cups Heart Smart Bisquick 
• 1 Small yellow onion, minced or grated
• 1 Ear of corn, off the cob
• 3 eggs, beaten
• 1 tbsp olive oil
• 1 tsp Himalayan and freshly ground black pepper to taste
• 1 tsp parsley

Directions:

Preheat oven to 350°F. Mix everything together in a bowl. Spray 9 x 13-inch baking dish with cooking spray and pour mixture. Bake until golden brown and a toothpick inserted in the center comes out clean, approximately 45 to 50 minutes. Cut into 12 equal pieces.

Devour!

Banana Apple Muffin Recipe

Banana Apple Muffins

This recipe is super simple, and extremely yummy!

Ingredients: 

• 2 Mashed Bananas (slightly ripe, spotted)
• 1 McIntosh Apple, peeled & chopped
• 2 Eggs
• 1T Butter, (optional, may also use coconut oil)
• 1.5c Almond Flour (or other flour)
• 1tsp Baking Soda
• 1tsp Ceylon Cinnamon 

Directions:

1. Mash Bananas with a fork until smooth, mix in 2 eggs, butter (optional, may also use coconut oil) and Apple
2. Add cinnamon 
3. Add Baking Soda
4. Add Almond Flour slowly, mixing as you go

Make 12 muffins, bake at 350 degrees for 20 minutes or until lightly browned on top.

Servings: 6 (makes 12 muffins, serving size: 2)

Creamy Broccoli Soup - Vegan!

Serves: 4

21DF: 1G, 1Y, 1/3B

Ingredients

• 1/3 Cup Raw Cashews
• 1tsp Olive Oil
• 1 Medium Onion, chopped
• 1c Carrots, diced
• 2c chopped potatoes 
• 2c Water
• 1tsp paprika
• 2tsp garlic powder
• 1/8tsp cayenne pepper (optional)
• 3Tbsp nutritional yeast 
• 4c vegetable broth
• 3 large heads broccoli 
• Himalayan Salt and Fresh Ground Pepper, to taste

Cooking Directions

1. Soak cashews in water for an hour (or more)
2. Add oil to a large saucepan, cook onions until translucent on medium heat
3. Add carrots and potatoes, salt and pepper (to taste) and 2 cups of water. Cook on medium for 20 minutes or until soft
4. Immersion blend (or add to a food processor)
5. Let cool, steaming broccoli as you wait
6. Add vegetable broth, paprika, garlic powder, cayenne pepper,  nutritional yeast, cashews, salt and pepper, blend well
7. Let simmer for 5- 10 minutes on medium to low heat
8. Add broccoli and serve!

Vegan "Chicken" Salad

Vegan "Chicken" Salad

This salad is a favorite, it's full of veggies and protein with no meat! 

Ingredients

• Can Garbanzo Beans, rinsed and drained
• 3 Stalks Celery, diced
• 2 Carrots, diced
• 1 Small Yellow Onion, Diced
• 6 tsp "Just. Mayo" (or regular mayo for non vegans)

Directions

1. Mash the garbanzo beans with a potato masher, it won't be a creamy consistency, you want it to be 'chunky' but mashed

2. Add in veggies and mix

3. Add in vegan mayo (or regular) and enjoy!

Veggie Burger - Sweet Potato Yummies

Sweet Potato Veggie Burger

Serves: 6

Ingredients

• 1 small Onion (finely chopped)
• 2 tablespoons Olive Oil (or avocado oil)
• 1/2 large Sweet Potato (peeled, diced)
• 1 large clove of Garlic (crushed)
• 1/4 teaspoon Cumin
• 1/2 teaspoon Thyme
• 1 teaspoon Paprika
• 1/2 teaspoon Pink Salt
• 2 heaping tablespoons of Corn
• 3 heaping tablespoons of Beans (I like garbonzo)
• 6 tablespoons Breadcrumbs (I use panko)

Directions

1. Preheat oven to 435F and line a baking pan with parchment paper.
2. Heat Oil in a pan on medium heat. Add onion, sweet potato, and garlic and saute for 3 minutes. Cover and cook over low heat for 10 minutes until sweet potatoes are soft. 
3. Remove pan from heat and place sweet potato,onion,and garlic into a medium sized bowl. Add spices and mash ingredients together. Set aside for 10 minutes until cool enough to handle. 
4. Add corn, beans, and breadcrumbs to somewhat cooled sweet potato mixture. Mix well with hands and form into 6 patties. 
5. Place on parchment paper lined baking pan and bake for 15 minutes on one side, flip, and bake for an additional 10 minutes. 
6. While burgers are in the oven make your yogurt sauce by combining yogurt with spices to your taste. Start with a little of each spice and slowly add more until sauce is to your liking.
7. Remove burgers from oven, serve on buns with onions, tomato, lettuce and sauce, and enjoy.

Chickpea Tofu

Chickpea Tofu

I love this option as a vegetarian who tries to stay clear of soy as much as possible. It's extremely easy and you can keep the ingredients on hand for long periods of time which makes it great for a quick protein option!

Ingredients:

1 Cup Garbonzo Flour
2 Cups Water
Seasoning (examples include Curry, Turmeric, Italian Seasoning)

Directions:

1. Mix all ingredients, if you are adding in extra seasoning  see 'tips' for my suggestions
2. On medium heat, stir constantly in a sauce pan (whisk first to break up clumps)
3. Once it solidifies, which won't take long, transfer to a casserole dish (the above makes 4 servings, so I use a smaller dish)
4. Place in fridge, makes 4 servings!

Tips

For curry, I add in 1tbsp of curry and 1tspn of turmeric as well as a dash of hand ground peppercorns to bring out the benefits of the turmeric

For Italian seasoning, I put in approximately 1tspn of dried Italian herbs

3 Ingredient Banana Pancakes

These are a hit in my house - my son devours them before I can make a second batch! 

Ingredients

1 Ripe banana (spots are good for this!), mushed with a fork

1 Egg, beaten

Dash of Cinnamon (optional)

Directions:

1. Mash Banana with a fork (you can also blend it, but I find my son prefers it mashed and they are puffier this way)

2. Beat egg and add to banana, sprinkle on cinnamon. I prefer Ceylon for the health benefits.

3. Cook on a nonstick skillet (using non stick spray) on medium heat. TIP: Make them small, approximately silver dollar sized and use a small spatula to make it easier to flip. If they are too big it's really hard to flip them over. They only take a few minutes at most on each side to cook.

Variations

You can play with other ad-ins like vanilla for a different flavor, or use a blender for a smoother consistency.

Butternut Squash Soup

Ingredients

• 2 teaspoons olive oil 
• 1 carrot, diced
• 1 celery stalk, diced
• 1 onion, diced
• 4 cups cubed butternut squash, fresh or frozen
• 1/2 teaspoon chopped fresh thyme
• 1/2 teaspoon chopped fresh rosemary 
• 4 cups low-sodium vegetable broth
• salt, to taste
• black pepper, to taste

Cooking Directions

Heat oil in a large soup pot. 

Add carrot, celery and onion. Cook until vegetables have begun to soften and onion turns translucent, 3 to 4 minutes. 

Stir in butternut squash, thyme, broth, salt and pepper. 

Bring to a boil, reduce heat and simmer until squash is fork-tender, about 30 minutes. 

Use an immersion blender to purée soup. Alternatively, let the soup cool slightly and carefully purée in batches in an upright blender.

Vegan Queso

Vegan Queso

This recipe I landed on and adapted, I needed a vegan alternative to cheese (I love cheese, but it can impeded your body's ability to absorb iron, and I need my iron to be up!)

Ingredients:

2 Cup Cashews, Soaked for 1 hour
1/2 Cup Nutritional Yeast
4 Tbsp Lemon Juice
1/2 Cup Water
28oz Can Diced Tomatoes (or I used 14oz of tomato sauce and 1 diced fresh tomato)
1 Jalapeno

Directions:

1. Soak Cashews
2. Blend cashews, nutritional yest, water, lemon juice and fluid from diced tomatoes on high until smooth
3. Saute jalapeno and tomato (fresh or the pieces from the canned tomatoes)
4. Mix all together and keep stirring on medium heat until thickens.
5. Refrigerate to store, serve warm & devour!

Pasta Bake!

Veggie Pasta Bake

Don't overthink food prep!! Here is a quick recipe I threw together without much planning at all.

Note: I actually cut up/cooked the 'parts' the day before then mixed and baked the day of

1. Cut up broccoli and steamed (1 head)

2. Cut up eggplant and steamed (1 medium)

3. Sauteed (non stick, no butter/oil) 2 onions and 1 red pepper

4. Cooked elbow macaroni (I used about 3 cups for the recipe, the rest will be eaten by my son and husband over the course of the week)

5. 3 Small Containers of Ricotta (part skim)

6. Grandmas Sauce ( - mainly veggies (about 2 cups worth)

7. 18 small mozzarella balls cut in half

Mix all but mozzarella balls together, put in a large casserole dish, top with the mozzarella balls and bake at 350 about 35 minutes!

SO GOOD. This made 6 servings each with a serving of protein, carbs, healthy fats and a couple servings of veggies!

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21 Day Fix Version:
1/6th = 1R, 1Y, 2G, 1/2B

1. Cut up broccoli and steamed (1 head/2G)

2. Cut up eggplant and steamed (1 medium/2G)

3. Sauteed (non stick, no butter/oil) 2 onions and 1 red pepper (3G)

4. Cooked elbow macaroni (I used about 3 cups for the recipe/measured out 6Y)

5. 3 Small Containers of Ricotta (part skim, measured to be 6R)

6. Grandmas Sauce (about 2 cups worth/6G based on the recipe)

7. 18 small mozzarella balls cut in half (6 balls = 1B, so the total was 3B)

Mix all but mozzarella balls together, put in a large casserole dish, top with the mozzarella balls and bake at 350 about 35 minutes!

SO GOOD. This made 6 servings each with a serving of protein, carbs, healthy fats and a couple servings of veggies!

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I'm happy to help you with your journey, please contact me via Chapmaki@gmail.com or create a free account under me to connect: www.TeamBeam.us (select Join --> Free Account).

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If you enjoy my blog, I'd love to have you in my private (women only) Facebook Group dedicated to health, fitness and nutrition: https://www.facebook.com/groups/FitandHealthyPrivateGroup/

Find me on YouTube!  https://www.youtube.com/channel/UCjzh-8_DCDzaC77CKbIAmMg 

If you'd like to work with me as your coach, create a free account:  http://www.beachbodycoach.com/chapmaki

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CONTACT EMAIL: chapmaki@gmail.com 

Butternut Squash Rice and Cheese Casserole

Butternut Squash Rice and Cheese Casserole!

Ingredients:

• Brown Rice, 1 Cup Dry
• Yellow Onion (diced), 1 Medium
• Butternut Squash (cubed), 3 Cups
• Broccoli (chopped), 2 Cups
• Almond Milk, 1 Cup
• Water, 2 Cups
• Bullion Cubes, 3 (I used veggie)
• Share Cheddar and Gruyere Cheeses (shredded), 1 1/4 cups total
• Tofu or Chicken (cubed), 5 cups

Directions:

1. Cook rice as directed on box
2. Steam the broccoli
3. Sautee the Onion in 1 tsp olive oil or on a non stick pan until translucent
4. Boil the squash, water, almond milk and bullion cubes together until the squash is tender, then immersion blend or mash
5. Cook Tofu/Chicken (I cook on a skillet, use a teaspoon of olive oil if needed)
6. In 2 casserole dishes, mix broccoli, onion, squash mixture, tofu/chicken and rice divided evenly
7. Top each casserole with half the cheese
8. Bake at 350 for 45-60 minutes, until browning on top

10 Servings
Each Serving (21 Day Fix): 1/2Y, 1/2B, 1/2R, 1G

SO GOOD!

Spiced Pumpkin Chip Cookies (Healthy-ish)

Here's a recipe I recently found and adapted for my family, they were great!! My son is DEVOURING them and it was a creative way for me to use non perishables to get some veggies (pumpkin) in his system because we were low on groceries. 

What You'll Need:

• 1/2 cup Butter Softened OR 1/2 Coconut Oil, room temp
• 1/3 cup Honey 
• 2 cups Canned Pumpkin
• 1 Egg
• 1 1/2 tsp Vanilla
• 1 1/4 cups Flour (or Coconut/Almond Flour for a less processed alternative)
• 1/2 tsp ground cinnamon (I use Ceylon)
• 1/2 tsp ground nutmeg
• 1 tsp backing soda
• 1/4 tsp salt (I use Himalayan)
• 3/4 cup chocolate chips (optional)

What To Do:

1. Beat all ingredients together until well blended (butter/coconut oil and honey first, then add pumpkin, egg, vanilla then add flour and spices)
2. Drop by teaspoons onto a sprayed baking sheet (48 servings)
3. Cook at 350 (Preheated oven) until golden brown, about 10-12 minutes
4. Store at room temperature or for longer storage the fridge/freezer

SO GOOD!!

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If you enjoy my blog, I'd love to have you in my private (women only) Facebook Group dedicated to health, fitness and nutrition: https://www.facebook.com/groups/FitandHealthyPrivateGroup/

Find me on YouTube!  https://www.youtube.com/channel/UCjzh-8_DCDzaC77CKbIAmMg 

If you'd like to work with me as your coach, create a free account:  http://www.beachbodycoach.com/chapmaki

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Eggplant Pizza Crust!!

I've shared cauliflower and butternut squash pizza crusts, but this one is yet another variation and YUMMMMY.

Crust:

• 1 large eggplant
• 1/2c almond flour
• 2tbsp coconut flour
• 2tbsp ground flaxseed
• 1 egg (I sometimes do 2 for extra protein)
• A pinch of Italian spices

Topping Suggestions:

• Sauce
• Sundried Tomatoes 
• Onions
• Peppers
• Tomatoes
• Mozzarella
• Ricotta
• Basil (fresh!)
• Chicken

Cooking Directions:

1. Preheat oven 350 degrees
2. Peel and grate eggplant, let sit 10 minutes then squeeze out any liquid using a cheese clothe (in a pinch you can take a paper towel and compress to remove liquid)
3. Mix eggplant and other crust ingredients, form into a doughy ball
4. Place dough on parchment paper (between two sheets) and roll flat about 1/2 inch thick 
5. Bake for 15 minutes on parchment paper, then flip and bake another 10-15 minutes until golden
6. Top, and bake until toppings are cooked!!!

------------------------------------------------------------------------------------------

If you enjoy my blog, I'd love to have you in my private (women only) Facebook Group dedicated to health, fitness and nutrition: https://www.facebook.com/groups/FitandHealthyPrivateGroup/

Find me on YouTube!  https://www.youtube.com/channel/UCjzh-8_DCDzaC77CKbIAmMg 

If you'd like to work with me as your coach, create a free account:  http://www.beachbodycoach.com/chapmaki

Mommy & Me Website: http://www.fitandbalancedmom.com/

Butternut Squash Pizza!

My favorite pizza recipe!!

This was so good to make it too days in a row!! It's replaced my cauliflower crust hands down. Butternut swash pizza crust - so decadent! Even my husband devoured it!

🔸 1 butternut squash steamed and mashed

🔸 Mix with 2 eggs and about 1/2 cup of almond flour (or any flour of your choice, almond flour I prefer because it's literally just almonds)

🔸 Add in sage, I used chopped fresh safe from my garden

🔸 Put on foil or parchment paper (sprayed), and make a circle about 1/4 inch thick, bake at 400 about 20 minutes until it feels solid to touch

🔸 Top (I used ricotta and the veggies sautéed in olive oil and honey)

🔸 Bake again about 10 min

🔸 DEVOUR!

------------------------------------------------------------------------------------------

If you enjoy my blog, I'd love to have you in my private (women only) Facebook Group dedicated to health, fitness and nutrition: https://www.facebook.com/groups/FitandHealthyPrivateGroup/

Find me on YouTube!  https://www.youtube.com/channel/UCjzh-8_DCDzaC77CKbIAmMg 

If you'd like to work with me as your coach, create a free account:  http://www.beachbodycoach.com/chapmaki

Mommy & Me Website: http://www.fitandbalancedmom.com/