Clean Quinoa and Berry Breakfast Bake & AdvoCare Update

A Berry-Licious Healthy Breakfast Option

If you're eating clean and tired of scrambled eggs or oatmeal for breakfast, I have the perfect recipe for you: this delicious berry and quinoa breakfast bake. It’s AdvoCare friendly (for both the Cleanse and Max Phase) and my kids and hubby loved it too, win-win!!!

I know I've been talking about AdvoCare a lot lately—but I can't help it. I love the products and the program and it’s been so exciting for me personally to see the positive changes AdvoCare has made to my body and my life. And even BETTER, I've seen how much happier and healthier it’s made several people that are near and dear to me.

I don't just talk the talk, either. I’m a firm believer in practicing what you preach. I just wrapped up my second 10-Day Cleanse mid-February to get rid of that last bit of holiday “fluff.” Here’s my before/after pic. Not too shabby for 10 days, right? Total belly buster! (To learn more, visit www.Advo949.com or email me any time at Advo949@gmail.com.)

10-Day Cleanse complete! I'm 4 pounds lighter, 2.5 inches smaller, and leaner with less mid-section "fluff." I'll take it!

Now, on to that yummy recipe!!!

Clean Quinoa and Berry Breakfast Bake
Serves 12

Ingredients:
2 cups dry quinoa
4 cups water
Coconut oil or extra-virgin olive oil spray (I used coconut)
½ cup egg whites
1½  cup unsweetened coconut milk
1 teaspoon vanilla extract (alcohol-free preferred)
1 teaspoon cinnamon
2 packets of stevia powder (about ½ teaspoon)
1½  cup blueberries, washed any stems removed
1½ cup strawberries, washed, stems removed, cut into small chunks

Directions:
Rinse quinoa in cold water, unless already pre-rinsed. (A mesh strainer works well for this step.)

Place rinsed quinoa and water in a medium-to-large pot with a lid. Bring to a boil. Reduce to simmer, cover, and cook until all the water is absorbed, about 12-15 minutes. You’ll know it’s done when it becomes soft and translucent and the germ ring becomes visible along the outside edge. Set aside.

Preheat oven to 375 degrees.

Spray a 13x9-inch baking dish (I used glass) with coconut oil spray or olive oil spray. (Coconut oil will taste better with this recipe.)

In a large bowl combine, egg whites, coconut milk, vanilla extract, cinnamon, and stevia. Stir well.

Add berries, mashing them a little as you stir.

Fold cooked quinoa into the berry mixture and stir until evenly distributed.

Pour quinoa/berry mixture into baking dish and use a spatula or large spoon to make sure it is evenly distributed in the dish. Sprinkle with additional cinnamon, if desired.

Bake for 25-30 minutes at 375 degrees until the edges begin to brown and the eggs whites set.

Spoon onto plates or into bowls and sprinkle with a little extra cinnamon and stevia powder just prior to serving. 

Fresh out of the oven. Yum!!!

Results:
I’m not gonna lie…this smells too good to be good for you—especially while it's cooking in the oven. The scent is like cinnamon-berry cobbler or pie—or both—mooshed together. Divine!

There’s a lot of wiggle room with the different ingredients you could try in place of the berries here (I’m thinking my next test will be a peanut butter/banana/cinnamon version).

But if you want a berry-licious, healthy, protein-packed breakfast—that isn't plain eggs—this will hit the spot. It makes a great afternoon snack or good-for-you dessert, too. 

Let me know what you think, and if you come up with variations of your own, I'd love to hear about them. 

Until next time,
Ryann

P.S. If you've been on the fence about giving the 24-Day Challenge a try, now is a fantastic time. The 24-Day Challenge Bundle is now customizable so you can choose energy drink and shake flavors and pick which vitamins are right for you (which is really exciting)! Just email me at Advo949@gmail.com and I can share my favorites and help walk you through choosing which products best suit your needs. 

Chicken Sausage Jambalaya

Hearty, Delicious, and Healthy!

If there are any die-hard traditional jambalaya fans out there, I apologize in advance: This recipe might disappoint you. This version only contains clean chicken sausage (I don’t care for shrimp and didn’t have chicken on hand when I made it), I used brown rice instead of white to make it acceptable for those doing the 24-Day Challenge, and I threw it all in the Crock Pot, which goes against the preparation methods of true jambalaya.

But, if you are looking for a savory, slightly spicy, good-for-you meal that will stick to your ribs but not your waistline, you’ve come to the right place.

When you shop for clean sausages, look for those with no additives, fillers, preservatives, etc. I like to take the casings off before I slice mine. It makes them even healthier, however, it’s not a necessary step.

I used the Crock Pot (surprise, surprise!) for this dish but a Dutch oven or stockpot would work equally well. Here’s what I came up with:

Chicken Sausage Jambalaya
Serves 6

Ingredients:
3 cups chicken stock or broth (organic preferred)
1 (28-ounce) can diced tomatoes with juice
1 (4-ounce) can diced green chile
1 (15-ounce) can white beans, drained & rinsed
4 chicken sausages, sliced (I used the spicy Italian ones from Trader Joe’s and removed the pork casing)
1 cup brown rice (I used the frozen, already cooked version from Trader Joe’s)
1 bell pepper, chopped (I used yellow but have used orange in the past too)
1 cup celery, chopped (approximately 4 large celery stalks)
1 small red onion, chopped
1-2 teaspoons Old Bay Seasoning (for a lower sodium version, use Cajun seasoning just omit the salt)

Directions:
Toss all ingredients in the Crock Pot (or Dutch oven or stock pot) and cook on HIGH for a MINIMUM of two hours. Soups always taste better the longer they simmer but since the chicken sausages I used were pre-cooked, I was really just waiting for the veggies to soften and the flavors to mingle.

Results:
I’ve made this several times in the past few months because it’s such a tasty and easy go-to meal. The hubs is obsessed with Old Bay seasoning (he went to high school and college in Maryland—Go RAVENS!!!) so I’m pretty liberal with this seasoning in this particular recipe. As noted above, if you want a lower sodium alternative, make your own Cajun seasoning and leave out the salt.

I had it for lunch the day after I made it and I’m not gonna lie—it’s even tastier as leftovers. This dish is definitely in our regular rotation and I hope you enjoy it as well.

Until next time,
Ryann

P.S. For more information about AdvoCare and the 24-Day Challenge, email me at Advo949@gmail.com or visit www.Advo949.com.

Crock Pot Chicken & Chickpea Clean Green Stew

Hearty, Healthy, Green and CLEAN!!!

A lot of my AdvoCare friends have either just finished or are getting ready to start their 24-Day Challenges so I wanted to get another yummy (and easy!) clean Crock Pot recipe out there. I’m starting my second 10-Day Cleanse on February 3^rd so I’ve spent a lot of time this week planning out some really healthy meals that are so tasty that it’s hard to believe they are actually good for you. Which brings me to today’s steamy bowlful of deliciousness.

There is simply nothing better than a hot and hearty soup or stew when it’s cold outside. It actually rained here yesterday, so having food that warms you from the inside out was an extra bonus. (Yes, I realize that in Southern California what we call “rain” equates to “a light sprinkle” pretty much everywhere else in the country, but hey, it’s all relative, right?)

My friend Whittney sent me a picture of the white chicken chili she was making for dinner the other night and that got my wheels spinning. I went to the cupboard and fridge, pulled out everything I had that was green, and came up with this recipe. I usually make these types of dishes with black, kidney, white, or pinto beans, but I had several cans of chickpeas (aka garbanzo beans) on hand, PLUS the label was green so it fit in with the color scheme. I’m weird like that.  If you’d prefer to use white beans instead, please feel free.

Look at all that yummy green goodness!!!

Crock Pot Chicken & Chickpea Clean Green Stew 

Serves 6

Ingredients:
Olive oil spray
1 small onion, coarsely chopped (I used ½ white and ½ red because that’s what I had in the fridge)
4-6 boneless, skinless chicken thighs or two breasts, aim for about a pound (organic preferred)
2 (15-ounce) cans chickpeas (garbanzo beans), drained and rinsed
1 (12-ounce) jar green salsa (look for a “clean” brand without sugar, preservatives, etc.)
1 (4-ounce) can diced green chile
3-4 cups chicken broth or stock (organic preferred, use less for a thicker consistency)
1 teaspoon cumin
½ teaspoon ground coriander
1 avocado, cubed (garnish)
Cilantro (garnish)
Green onion (garnish)
Lime wedges (garnish)

Directions:
Lightly spritz the inside of the Crock Pot with olive oil spray. This step is not necessary, I just find that it makes clean up a little easier.

Place chopped onions in Crock Pot. Place chicken on top of onions. Add garbanzo beans, salsa, diced chile, chicken stock, and spices. Cover and cook on low for 8-10 hours or on high for 4-6 hours.

Just prior to serving, ladle out about a cup of the stew containing the chickpeas/chicken/onion mixture. Using a blender, food processor, or hand mixer, pulse until smooth. Add pureed mixture back into the crock pot and stir. NOTE: This step is completely optional. I wanted a little creamier texture. Omitting the blending step will result in a more broth-y soup and I was going more for stew.

Ladle chili into serving bowls. Garnish with avocado cubes, cilantro, green onion, and lime wedges and serve immediately.

Results:
If you have the time, cook this on low ALL DAY LONG. Your house will smell AHHHH-mazing and the longer you let this simmer, the better it tastes!

And speaking of taste---OMY!!! You read that right…oh my YUMMY! So flavorful! The hubs and I gobbled this up went back for seconds. I’m pretty excited about the leftovers for lunch today, too.

Could you do this on the stove? Absolutely. But the beauty of the Crock Pot is that you literally throw all the ingredients in and walk away. No fuss, no muss! If you don’t have a Crock Pot, go out and get one—immediately. They are pretty inexpensive at places like Wal-Mart, Big Lots, Target, etc. and they will save you tons of time and provide lots of leftovers.

Until next time,
Ryann

P.S. For more information on AdvoCare, the 24 Day Challenge, or the 10-Day Cleanse, check out www.Advo949.com. A HUGE group of people just finished the challenge and another large group is getting ready to kick off their challenge the day after the Super Bowl. Pictures speak louder than words. Check out these impressive before/after images. (That’s me in the purple tank top with the peacock feather in the background!) If you have any questions, feel free comment below or email me at Advo949@gmail.com. 

Clean Crock Pot Chicken and Lentil Curry

Who knew eating clean could taste SOOOO good?!?

I know, I know. It’s been SIX months since my last post. In my defense, I've been a pretty busy girl. I started working again part time, started running A LOT and training for my second half marathon, and started attending an EARLY—5:30 AM early—morning boot camp 2-3 times a week to build a little muscle and tone up after my 22-pound weight loss last year. (More on that here.)

One of my New Year’s Resolutions was to “Eat clean in 2014.” And though we’re only three weeks in, so far I’m doing awesome. If you would have told me six months ago that meals made without cheese, processed carbs, and fat could actually taste AMAZING, I would have laughed at you. But it’s true…and I can honestly say, my view on eating has changed considerably. I also have the hubby on board with the new philosophy, which is always helpful.

Recipes by Ryann is about to take a turn for the healthier. Most of the recipes I've posted in the past qualify as “good for you.” But I want to take clean eating to a new—and even tastier—level. I want to share meals that will fill you up—not out—and delight your taste buds at the same time. Healthy, clean, and delicious…that’s the new motto. I also want to make sure that everything I post is acceptable for those participating in the AdvoCare 24-Day Challenge or 10-Day Cleanse. (I’m happy to share info about the AdvoCare programs/products with anyone who is interested. Just visit Advo949.com or email me at Advo949@gmail.com.)

But I digress. One of my favorite cuisines is Indian. I've found lots of different curries and simmer sauces at several local stores. Problem is, they are LOADED with excess salt, artificial colors and flavors, and sugar. The solution? Come up with my own from scratch using clean, healthy ingredients! I did some research, cobbled a few different recipes together, and came up with this:

Clean Crock Pot Chicken and Lentil Curry
Serves 6

Ingredients:
Olive oil spray
½ onion, chopped (I used red)
1 small bell pepper, chopped (I used red)
1 large zucchini, chopped
4 garlic cloves, peeled and minced
1 cup uncooked lentil beans (I used red split lentils from Trader Joe’s)
2-3 boneless, skinless chicken breasts
1 28-ounce can diced tomatoes in juice (organic preferred)
3 cups chicken broth or stock (organic preferred)
1 teaspoon ground cumin
1 teaspoon ground coriander
1 teaspoon curry powder
½ teaspoon cinnamon
¼ teaspoon red pepper flakes (careful, these are hot!)
Fresh cilantro (for garnish) 

Directions:

Spritz the inside of the Crock Pot with olive oil spray. (This step isn't necessary, but it does make cleanup easier.)

Fresh veggies, ready for the Crock Pot!

Place veggies and minced garlic in the bottom of the Crock Pot.

Add lentils.

Place uncooked chicken breasts on top of veggies and lentils.

Pour canned tomatoes—with juice—over chicken breasts.

Add chicken stock (or broth) to Crock Pot.

Sprinkle seasonings over the top.

Spice is nice!

Cover and cook on “low” for 8-10 hours or on “high” for 4-6 hours.

About half an hour prior to serving, remove lid and shred chicken using two forks or tongs.

Garnish with fresh cilantro after curry is plated.

Results:
You guys…seriously….my house started smelling delicious after only an hour of cooking. I was short on time so I opted to cook it on high for about 5 hours. The “fast cook” works great, but for stews, soups, chili, and other similar dishes, I’m also a big fan of simmering on low all day so the flavors can really mingle and the consistency becomes a little thicker.

The “not-so-secret ingredient” cinnamon, lends a little sweet spice to an already delectable and hearty curry. I served this as more of a soup but it would also be great ladled over brown rice (or quinoa for a protein-packed alternative). If low-carb is your goal, spooning it over leafy greens as a salad topping or using it to stuff lettuce leaves would also be an option.

I like my curry SPICY so I did add a tiny dash of hot sauce. Sprinkling in a few additional red pepper flakes—either in the Crock Pot prior to cooking or as a garnish afterward—would also dial the heat factor up a notch.

The hubs and I both gobbled this up. And okay, I admit it, we both went back for seconds!

I hope you enjoy this curry as much as we did. It feels GREAT to be sharing recipes with you all again. I’ll be back soon with another healthy, tasty, and good-for-you dish. I promise!!!

Until next time,
Ryann

P.S. For more information on AdvoCare or the 24-Day Challenge, feel free to email me at Advo949@gmail.com or visit Advo949.com. 

Low Carb Tomato Pesto "Pasta"

Guilt-Free, Low-Carb Deliciousness!!!

 

As you’ve probably noticed from my previous posts, I am a big fan of the tomato-basil combo. I mean really, these two yummy, fresh ingredients paired together…how can you possibly go wrong? Which is why when I first saw this recipe, I fell in love.

I adore pesto, and throwing tomatoes into the mix not only beefs up the health factor, it boosts the flavor as well. And any excuse to use my handy-dandy julienne peeler is a special added bonus.  

 

My favorite non-electrical kitchen gadget of all time.

I strayed a little from the original recipe. For starters, I used pine nuts instead of almonds. I also opted for real tomatoes rather than the canned variety. More basil and garlic are always better in my book, so I increased those amounts as well. Finally, I cut back on the olive oil, omitted the salt, and used veggies instead of pasta for the carb watchers out there. And thus, Low Carb Tomato Pesto "Pasta" was born. Here’s what I came up with.

Low Carb Tomato Pesto “Pasta”
Serves 2-3

Ingredients
3-4 zucchini squash
2-3 yellow squash
½ cup pine nuts
1 cup fresh basil
1½ cups cherry or grape tomatoes (or 1 large whole tomato)
1/3 cup shaved parmesan cheese
2 garlic cloves, peeled
2 tablespoons extra-virgin olive oil
Dash freshly ground black pepper
Water (if needed)
Olive oil spray

Directions
Use a julienne peeler or spiralizer to cut the zucchini and squash into thin, spaghetti noodle-like strips. (Here’s a quick YouTube video I found on how to use the peeler!)

Combine pine nuts, basil, tomatoes, parmesan cheese, garlic, and olive oil, and pepper into a food processor or blender and pulse until mostly smooth. Add a little water to thin if desired.

Spritz a medium-to-large skillet with olive oil spray and add “noodles.” Heat over medium-high heat until the vegetable strips become flexible, about 3-5 minutes.

Add tomato pesto sauce to the pan and stir well to combine. Continue cooking until heated through, about 5 minutes.

Remove from heat, plate, and garnish with a sprinkling of parmesan cheese, a few pine nuts, a dash of pepper, and a basil leaf, if desired.

Results
Ohhhhhh. Maaaaaaaa. Gawd!!! I seriously didn’t think vegetables could ever taste this good! If you want the indulgence of a delicious Italian dish—without any guilt—give this recipe a try.

I’ve made this three times now and it just gets better every time. I serve it with a little crusty fresh-baked bread with olive oil and balsamic vinegar dipping sauce (you know, to make up for the carbs I cut out by not using pasta) and it’s one of my favorite new meals.

You can also use the pesto on top of whole wheat pasta or as a dip. I’m pretty certain it would be amazing on top of a grilled chicken breast too.

I hope you enjoy this delicious recipe as much as my family and I do. It’s a keeper!

Until next time,
Ryann

P.S. I can hardly believe it but Recipes by Ryann turned one year old this month! WOOHOO!! I know I’ve been posting fewer recipes lately but life has been busy. I’m getting ready to start back at work part time but I will do my best to post healthy, delicious, family- and waistline-friendly recipes as often as I can. Thanks for reading and cooking with me. XO

Rosemary Dijon Chicken

Simple yet delicious. It doesn't get better than that.

A couple of my girlfriends and I were out having drinks a while back and we were chatting about recipes, feeding our families, etc. All of us share a love (okay, maybe obsession is a more appropriate term) of Pinterest, so it was no big surprise that we ended up talking about a pinned dish by the name of Holy Yum Chicken. My friend Amy said that even though her husband doesn’t like mustard, she’s made this twice and he’s devoured it each time. And my friend Lauren who hates yellow mustard was wary but a bit intrigued since this recipe calls for Dijon mustard rather than regular old French’s.

First of all, I LOVED the name. Holy Yum Chicken. How can you NOT make something with that title? I noticed straight away that this dish contains similar ingredients to one of my favorite go-to chicken dishes Unbelievably Simple Honey Mustard Chicken. (Remember that one? Just mustard, honey, and melted butter and it turns out AMAZEBALLS.) Well, think of Rosemary Dijon Chicken as the more sophisticated and über popular older sibling of the honey mustard chicken dish.

I stuck to the original recipe pretty closely but decided to use agave instead of maple syrup, omit the salt, and add a bit more rosemary. I didn’t have any fresh herbs on hand so I used dried rosemary but using the fresh stuff would probably make this dish even more incredible. I also used chicken breasts instead of thighs but I doubt it matters all that much. Finally, I didn’t really think the “sauce” needed thickening so I didn’t use any cornstarch. Here’s what I came up with.

Rosemary Dijon Chicken
Serves 2-3

Ingredients:
Olive oil spray
½ cup Dijon mustard
¼ cup agave nectar
1 tablespoon rice vinegar
¼ teaspoon freshly ground black pepper
4 teaspoons dried rosemary, divided use (use fresh if you have it)
2-3 boneless, skinless chicken breast fillets

Directions:
Preheat oven to 450 degrees.

Spritz a medium glass baking dish with olive oil spray.

In a small bowl, mix together mustard, agave, vinegar, black pepper and 3 teaspoons of rosemary. (Save 1 teaspoon of rosemary for garnish after cooking.)

Place chicken fillets in the glass pan and pour marinade over them, turning to make sure they are coated well.

Bake for 35-40 minutes or until internal temperature reaches 165 degrees.

Results:
If you couldn’t guess from the intro, this dish turned out awesome. Rosemary Dijon Chicken is easy to make, the flavors dance on your taste buds, and even though it’s simple, you’ll be able to fool others into thinking you slaved away in the kitchen for hours to make this deliciousness.

If you’re tired of boring old chicken, give this recipe a try. You won’t be sorry.

Until next time,
Ryann

Rainbow Fire Slaw

Simple. Spicy. Scrumptious!

A few months ago, the hubs and I were watching Diners, Drive-Ins, and Dives on the Food Network. They were featuring food trucks around the country and one of them was serving these yummy crab cake burgers with something called Tiger Slaw. It was like coleslaw on steroids. It had all sorts of crazy-cool ingredients like daikon, grape seed oil, lemongrass stalks, and kaffir limes. It sounded delicious but let’s be serious—who has these ingredients on hand? (I just now had to Google “daikon” to figure out what it was! It’s a white radish…who knew?)

Anyhoo, I wanted to make an easier, more normal-person-friendly version that was inspired by some of the flavors in the original dish. (Think green apple, garlic, citrus, and a little heat.) Plus, making slaw allows me to use my new favorite kitchen gadget, my julienne peeler. If you don’t have one, go out and buy one immediately. I got mine from Home Goods in a pack with two other peelers for $6 bucks and it’s the best investment I’ve made in a LONG time.

Now if you are expecting traditional coleslaw, just walk away now. Mayonnaise is my least favorite condiment so it’s not a likely ingredient in the recipes I come up with. However, if you’re in the mood for a flavorful, fun, and healthy variety of veggies in a tangy, punch-you-in-the-taste buds dressing, you won’t be disappointed. Here’s what I came up with.

Rainbow Fire Slaw
Serves 2-3

Ingredients:
2 cups cabbage (red or green), shredded
2 large carrots, julienned or sliced into thin shreds
1 yellow squash, julienned or sliced into thin shreds
1 zucchini squash, julienned or sliced into thin shreds
1 green apple (I used Granny Smith), julienned or sliced into thin shreds
3 green onions, thinly sliced
3 limes, juiced (about ¼ cup of lime juice)
2 garlic cloves, minced
2 tablespoons apple cider vinegar
½ teaspoon Sriracha hot chili sauce

Directions:
Combine all julienned or sliced veggies and the apple in a large, preferably stainless steel, bowl.

In a small bowl, whisk together lime juice, minced garlic, apple cider vinegar, and chili sauce. Stir well to combine.

Pour dressing over the slaw and stir well. Refrigerate for a minimum of 30 minutes to allow flavors to mingle.

Toss well prior to serving.

Note:
If you’re not a fan of spicy food, swap the Sriracha for sweet chili sauce. This would be good if you were planning on serving it to kids as well.

Results:
The hubs and I seriously loved this slaw. It’s tangy. It’s garlicky. It’s spicy. It’s just plain delicious. I piled a bunch on a plate and then topped it with a piece of grilled mahi-mahi and some mango salsa and it was TO DIE FOR. So many flavors dancing on my taste buds…it makes me happy just thinking about it right now.

Rainbow Fire Slaw would be great served with just about any fish or chicken dish. If you are feeling ambitious, you can make some spicy papaya salsa from scratch and top the meat/fish with that. This slaw would also be really tasty wrapped up in a tortilla fish-taco style.

My only regret was that I didn’t use red cabbage. I would have liked this slaw to be a little more “rainbow,” but I had to make do with green since it was all Trader Joes had in stock. The yellow squash and orange carrot do lend a little color to the mostly green palette, but if you can find red cabbage, please use that instead.

I hope you enjoy this recipe as much as we did. As always, I’d love to hear your feedback. Leave your thoughts in the comment section below or message me on Facebook.

Until next time,
Ryann

Veggie Quinoa Salad With Citrus-Basil Dressing

Full of protein--and delicious flavors!

I’m sure you’ve noticed but quinoa (pronounced keen-wah) is all the rage these days. This little protein-packed, gluten-free wonder is a big hit with health food nuts and regular Joes alike. Why? Because it’s so versatile. I’ve used it in everything from Pizza Bites to breakfast casseroles. Not only is it easy to make, it’s good for you too. And in my book, that’s a win-win.

I saw this recipe on Pinterest (of course!) and thought it sounded too yummy not to replicate. I put my own spin on it by omitting the corn, adding lime juice and pepper to the dressing, and using more basil than the original dish called for. I just love fresh basil. I couldn’t help myself.

Here’s what I came up with.

Veggie Quinoa Salad With Citrus-Basil Dressing
Serves 4

Ingredients:
1 cup quinoa, uncooked (I used the tri-color one from Trader Joes)
1 15-ounce can garbanzo beans, drained and rinsed
1 cup cherry or grape tomatoes, halved
1 cup bell pepper, chopped (I used orange)
1 cup green onion, sliced
2 tablespoons extra-virgin olive oil
1 lime, juiced
1 lemon, juiced
1 cup fresh basil
Freshly ground black pepper

Directions:
Cook quinoa according to package directions. Set aside to cool.

In a medium bowl, combine garbanzo beans, tomatoes, bell pepper, and green onion. Stir in quinoa once it has cooled to room temperature.

Place olive oil, lime and lemon juice, basil, and a dash of freshly ground black pepper in a food processor or blender and process until all the large basil leaves are chopped.

Pour dressing over veggies and quinoa and stir well to coat. Serve at room temperature or refrigerate for a minimum of 1 hour and serve cold.

Cooking Tip:
If you know you want to serve this salad cold, you can always make the quinoa ahead of time and refrigerate it until you are ready to use it.

Results:
As I’m sitting here typing up this blog post I seriously want to make this salad again. It’s so tangy, fresh, and delicious I can almost taste it now. (Can you tell I’m hungry?) This is one of my favorite dishes I’ve made recently. I love that it calls for fresh, healthy ingredients and that it only takes about 20 minutes to whip up (not including cooling time). I made this for lunch and ate the first round room temperature. It was great but I have to be honest, I preferred it cold for leftovers the next day. In fact, I liked it so much, I had it three days in a row. And that’s saying something because I get bored with food pretty quickly.

With all the protein from the quinoa and beans, this dish works as a standalone meal but it’s also a nice side for chicken, beef, fish…pretty much anything. Because quinoa is actually a seed, it’s gluten-free. You’ll note the absence of dairy and meat in this recipe so this salad is vegetarian and vegan, too.  And for those of you thinking, “This sounds too healthy to actually taste good.” I promise it is delicious.

So if you are in the mood for a little tangy, fresh, veggie-filled dish, give this one a try. You—and your taste buds—won’t be sorry.

Until next time,
Ryann

Crock Pot Verde Carnitas

Delicious and simple...what more can you ask for?

You know what I love? Easy recipes. And it doesn’t get any easier than tossing a few things in the Crock Pot. This is one of my tried-and-true slow cooker faves. I don’t know where the recipe originated from but I’ve changed it a little over time in order to make it as simple—and tasty—as possible.

In the past, I’ve always used Pacifico, Corona, or Tecate as my “cerveza” of choice, but I didn’t have any of those in the fridge so a nice maple porter from Sam Adams went into the pot instead. (Really, whichever beer you are willing to sacrifice will do the trick.) You can also swap the beer for water or chicken broth if you are so inclined. Finally, if you don’t like pork tenderloin, chicken works really well in this recipe, too. Here’s what I came up with.

Crock Pot Verde Carnitas
Serves 8-10

Ingredients:
1 medium white onion, chopped (a little reserved for garnish)
1 pork tenderloin (I get the 2-pack at Costco and use one package per meal…it’s probably 1.5 pounds or so)
1 12-ounce beer of your choice
1 large jar of salsa verde a.k.a. green salsa (a little reserved for garnish)
Fresh cilantro, washed, trimmed, and chopped (for garnish, optional)
Reduced-fat sour cream  (optional)
Corn or flour tortillas (I like the carb balance ones from Mission)
Guacamole (optional)

Directions:
Place chopped onion in slow cooker. Add tenderloin and pour beer into the pot. Cover the tenderloin with most of the jar of salsa verde (remember to save a little for later!). Cover and cook on low for 8-10 hours or on high for 4-6 hours.

When cooking time is complete, shred the tenderloin with a fork (when it’s done, it falls apart easily). Serve taco-style on corn or flour tortillas and garnish with remaining onion and salsa verde and add a little cilantro and sour cream, if desired. (Chopped tomatoes and shredded lite Mexican cheese are good additions too!)

Results:
Really, you can’t go wrong with these yummy carnitas. Be aware this recipe makes A LOT of food. It’s awesome for feeding a group but the leftovers are also great served over brown rice or on top of tortilla chips with cheese and jalapeños nacho style. If you are trying to be all healthy, you can serve this mixture over romaine lettuce and go the low-carb route. It’s really versatile and delicious no matter how you eat it.

The recipe as written above produces a fair amount of liquid. If you don’t like it so “soupy” you can reduce the amount of water or beer you add or leave it out altogether and just let the tenderloin cook in the salsa. Up to you!

Again, I‘ve been making this recipe for years and it’s always a big hit in our household. Give it a shot and let me know what you think.

Until next time,
Ryann

P.S. Happy 70^th birthday, Dad! I love you and hope your day is as wonderful and special as you are.

Low-Sugar Banana Oatmeal Muffins



Low sugar, no flour, no oil, no butter = NO guilt!

I’ll be the first to admit that I’m no baker. I get baking powder and baking soda confused (which one freshens the fridge again?!) and I’ve never dared to attempt any recipe that calls for yeast for fear that whatever was supposed to rise wouldn’t.  But when I saw this yummy muffin recipe on Pinterest it piqued my interest. No flour, no oil, no butter…it sounded promising. Plus I already had all the ingredients in the cupboard so I was good to go.

I stuck to the original recipe pretty closely. But I wanted to cut back on the sugar—my children turn evil the second sugar hits their bloodstreams—so I used a little natural sweetener (stevia) instead. I also used quick oats (because I had them on hand).

The best part about these little low-sugar wonders is that you just toss everything in a food processor or blender, stick them in the oven for a bit, and in minutes you have a healthy, delicious, not-too-sweet treat. Here’s the modified recipe I came up with.

Low-Sugar Banana Oatmeal Muffins
Makes about 20 mini muffins or 10 regular muffins

Ingredients:
2 cups quick oats
1 cup plain low-fat Greek yogurt
2 eggs
¼ cup sugar
2 packets (2 grams) stevia powder (I used Stevia in the Raw)
¼ teaspoon vanilla extract
1½  teaspoons baking powder
½ teaspoon baking soda
2 ripe bananas

All the ingredients ready to go!

Directions:
Preheat oven to 400 degrees.

Place all ingredients in a blender or large food processor and blend until batter is smooth.

Line a muffin or mini muffin tin with paper or foil liners. Fill cups about ¾ of the way full.

Bake muffins at 400 degrees for 15-20 minutes or until a toothpick inserted in the middle of the muffin comes out clean.

Results:
My kids LOVED these. And my big kid (a.k.a. the hubs) and I really enjoyed them too. They had a great consistency—you’d never know I didn’t use flour—and even though they weren’t full of oil and sugar they tasted every bit as delicious as a traditional banana muffin.

I made mini muffins, which were perfect for snacking, lunches, etc., but regular sized ones would be great for breakfast on the go or brunch as well. Next time I make these, I’m going to try folding some fresh blueberries into the batter just prior to baking. I think they would make an awesome addition.

If you’ve been looking for low sugar, good-for-you muffins, you’ve come to the right place. Give this recipe a try and, as always, let me know what you think.

Until next time,
Ryann

Guilt-Free Loaded Cauliflower

A healthy, guilt-free alternative to loaded baked potatoes.

Bacon, sour cream, and cheese, Oh my!  Yup, loaded baked potatoes are pretty much the bomb. Unfortunately, they aren’t exactly healthy fare.

Recently I stumbled upon a recipe that swapped out the carb-filled potato for cauliflower. It was a great start but I couldn’t resist the urge to make it healthier by cutting out more fat and calories.

I started by using turkey bacon instead of the real deal. I omitted the heavy cream. I used reduced-fat Greek yogurt instead of cream cheese. And I cut back on the amount of cheese called for in the original recipe. Finally, I didn’t have chives on hand but I did have green onions so I went ahead and used those.

Yes, it still contains cheese and yummy, creamy yogurt. But given the healthy swaps above, I feel pretty good about calling it “guilt-free.”

Here’s what I came up with.

Guilt-Free Loaded Cauliflower
Serves 6

Ingredients:
1 pound (about 3 cups) cooked cauliflower (steamed preferred)
1 cup reduced-fat sharp cheddar cheese, shredded
½ cup reduced-fat Colby jack cheese, shredded *
1½ cups reduced-fat Greek yogurt
½ cup green onions, sliced (reserve a little for garnish)
6 slices turkey bacon, cooked crisp and crumbled
¼ teaspoon freshly ground black pepper
Olive oil spray

* You can use all cheddar or any cheese of your choice. I just had a little Colby jack left over so I decided to mix the two.  

Directions:
Preheat oven to 350 degrees.

Steam or cook cauliflower until tender.

In a large bowl, combine 1 cup of shredded cheese, Greek yogurt, green onions (reserve a little for garnish!), cooked turkey bacon crumbles (I did mine in the microwave for about 4-4.5 minutes), and black pepper. Stir well to combine. Fold in cooked cauliflower and stir gently until well coated.

Lightly spritz an 8x8 glass baking dish with olive oil spray. Spread cauliflower mixture evenly into dish. Sprinkle with remaining ½ cup shredded cheese and a little additional freshly ground pepper (if desired).

Bake uncovered for 25-30 minutes at 350 degrees or until cheese is browned and bubbly. To get the crispy golden-brown look, place under the broiler on high for about 5 minutes.

Spoon onto serving plates, sprinkle with a little green onion for garnish, and serve immediately.

Results:
I had my doubts that this reduced-fat, reduced-calorie dish would taste as good as the original recipe sounded. After all, cutting out the fat sometimes diminishes flavor. Boy was I wrong. This dish turned out great. No, make that awesome. To quote the hubs, “This is seriously the best cauliflower is ever going to taste.” I have to concur. No joke, it really reminds me of a loaded baked potato. It’s cheesy, creamy, delicious…and then the smoky flavor of the turkey bacon seals the deal.

I had a bag of frozen cauliflower on hand but the next time I make this, I’m going to steam it fresh. I think it’ll turn out even better.

I served this as a side with Agave-Citrus Baked Pork Chops and steamed lemon-pepper asparagus. I think it would also pair nicely with a juicy steak and green salad. You could even file it away and serve it as a healthy side at Easter dinner.

However you choose to enjoy it, enjoy it you will. So, indulge away—guilt-free, of course—and let me know if you like this recipe as much as I do.

Until next time,
Ryann

Skinny Tomato Basil Bisque

High in taste, low in guilt. YUM!!!

Baby it’s cold outside again and you know what that means…more soup!

Now before the foodies out there get all riled up, I realize that a true “bisque” contains seafood, most commonly lobster or other shellfish. But I don’t like lobster and I figured that the creamy (yet still healthy!) base of this soup semi-justified the name. Plus, bisque just sounds fun and fancy so there you have it.

I was perusing Pinterest when this recipe jumped out at me. I had pretty much all of the ingredients on hand and it made my mouth water so I knew we had a winner. This one sounded pretty amazing too, so what I came up with is sort of a Frankenstein mix of both recipes.  

Since I can’t—in good conscience—call any dish “skinny” that’s dripping with cream and butter, I decided to make this recipe more waistline- and heart-friendly by using plain, nonfat Greek yogurt and leaving the butter out entirely. Yes, it still contains 3/4 cup of parmesan cheese. But it’s divided amongst several servings so it’s not too terrible. Both of the original recipes called for other veggies (celery, carrots, and onions) but I wanted to keep it simple so I stuck with the tomato-basil-garlic combo. I used chicken broth but if you want to make this soup vegetarian, swap the chicken broth for veggie broth and you’re good to go.  

I know I’ve been on a Crock Pot kick lately—I just can’t help it, it makes life SO simple!!!—but you can use a stock pot and simmer this on the stove just as easily. Take your pick. I’m sure both preparation methods are equally delicious.

Here’s what I came up with.

Skinny Tomato Basil Bisque
Serves 8

Ingredients:
Olive oil spray
2 cups tomatoes, diced (divided use, I used Roma)
1 cup fresh basil, shredded (divided use)
1 teaspoon extra-virgin olive oil
2 cups plain nonfat or low-fat Greek yogurt
2 cups low-sodium tomato juice
2 cups low-sodium chicken broth
1 (6-ounce) can tomato paste
3 garlic cloves, peeled and minced
3/4 cup parmesan cheese (shaved or shredded)
1 teaspoon dried oregano
1 teaspoon dried basil
½-1 teaspoon freshly ground black pepper
1 bay leaf (optional)

Directions:
Lightly spray a large stock pot or Crock Pot with olive oil spray.

Place 1 cup diced tomatoes, ½ cup basil, and 1 teaspoon olive oil in a food processor or blender and pulse until smooth.

Place tomato/basil puree in pot. Add all remaining 1 cup of tomatoes, ½ cup shredded basil, and all other ingredients and stir well to combine. Cook on low (Crock Pot) for a minimum of 2 hours or on the stovetop over medium-low for the same amount of time. I did about 4 hours in the Crock Pot on low and then switched it to warm until we were ready to eat. Remove bay leaf prior to serving. 

Results:
I just finished a bowl of this delicious bisque as leftovers for lunch and, dare I say, I like it even better today? Don’t get me wrong, it was wonderful last night right out of the Crock Pot with the warm, crusty rosemary bread we enjoyed it with. But today, Wowza! For some reason, it tasted even better.

If you’re looking for a creamy, hearty, delicious soup—without the guilt!—this is the ideal recipe for you.

As always, your feedback is invaluable and I’d love to hear what you think. Please leave a comment on the bottom of this page or share your thoughts on Facebook, Pinterest, Instagram (@RyannGroseclose), or any other social media outlet you’d like.

Until next time,
Ryann 

Creamy Crock Pot Chicken Noodle Soup

Mmm-Mmm Good!

This weekend it was rainy and colder than usual here in Southern California. I know, I know…our idea of a “storm” is laughable to most of you in other parts of the country. But for us, when the temps start dropping into the 60s it’s clearly time to build a fire and bust out our winter coats.

There’s nothing better on a chilly day than a steaming, delicious bowl of soup. And this time of year, a hearty chicken noodle just may be the perfect meal. What could make this recipe even better? It’s made with a Crock Pot—the best kitchen gadget EVER.

I based my recipe on the one I found here. My healthy “swap”tions included omitting the extra salt and the corn, changing the egg noodles to whole wheat rotini, increasing the amount of vegetables and chicken broth, and adding minced garlic.

Here’s what I came up with.

Creamy Crock Pot Chicken Noodle Soup
Serves 8-10

Ingredients:
9-10 cups chicken broth, divided use
1 (10.75-ounce) can cream of chicken condensed soup
1 cup carrots, peeled and chopped
1 cup celery, chopped
1 cup white onion, diced
1 cup green onions, diced
3-4 garlic cloves, minced
½ teaspoon freshly ground black pepper
2 cups cooked chicken, cubed or shredded (I used meat from a whole rotisserie chicken)
1 (10-13.25-ounce) package whole wheat rotini or other whole wheat noodles *

*Be sure to check the labels on your pasta products. Real, unprocessed whole wheat noodles should have only one ingredient: durum whole wheat flour. (For an excellent overview of healthy grains—and 1,000 other awesome posts about eating healthy, unprocessed foods—visit this blog post. Lisa Leake is my idol…seriously.)

Directions:
Place 6 cups broth, condensed soup, carrots, celery, onion, garlic and pepper in the Crock Pot. Cover and cook on low for 2-3 hours.

Add cooked chicken and uncooked pasta, cover, and cook on low an additional 2-3 hours.

Add remaining 3-4 cups chicken broth (less broth for a thicker soup), cover, and cook on low until soup simmers.  Reduce heat to warm until ready to serve.

Results:
I used more noodles than the original recipe called for and they soaked up A LOT of the broth. That’s why I added so much additional broth once the noodles were cooked through. If you aren’t serving a crowd or don’t feel like having lots of leftovers, you could cut the amount of noodles in half and possibly eliminate the need to add extra liquid.

That being said, I wouldn’t change the way this soup turned out. It was savory, creamy, and the perfect meal for a chilly winter night. The hubs said it reminded him of the inside of a chicken pot pie. I’ll take that!

We’ve been trying to cut a few carbs around here but that all went out the window when I served this soup with the Cheddar and Green Chili Drop Biscuits I posted last month. It was totally worth the cheat.  

On a side note, we all know that when we are sick, chicken noodle soup always makes us feel better. TLC factor aside, there’s actual scientific studies out there (Chest, 2000) that suggest chicken soup has anti-inflammatory properties and may well help alleviate upper respiratory tract symptoms.

So, whether you need a little piping hot soup to clear your stuffy head or you’re just craving a little old-fashioned comfort food, this delectable chicken noodle awesomeness may be just what the doctor ordered.

Until next time,
Ryann