Carrot Fries

Carrot Fries

Roasted carrot fries are an easy-to-make and delicious alternative to potato fries! This healthy side dish is loaded with vitamin A and fiber!

  • 1 pound fresh carrots, cut into 1/2-inch sticks
  • 2 teaspoons olive oil
  • 1/2 teaspoon salt

Place carrots in a greased baking pan. Drizzle with oil and sprinkle with salt; toss to coat. Bake, uncovered, at 450° for 10-12 minutes or until crisp-tender. Can top with optional seasonings, (garlic, thyme, etc.)

Serving Size 1/2 Cup: 53 calories, 2g fat, 1g protein, 9g carbohydrates, 3g dietary fiber

Chicken with Couscous

Chicken with Couscous

Chicken with Israeli Couscous –  Servings: 3  (Serving Size: ½ cup scoop)

12 ounces, Chicken (cooked/grilled)

½ Cup Israeli couscous

1 ½ Cup Low sodium chicken stock

1/8 Cup Carrots (shredded)

1/8 Cup Green onion (chopped)

¼ Cup Roasted red & yellow peppers (diced)

¼ Cup Oven roasted tomatoes (diced)

1 teaspoon Butter (unsalted)

½ ounces Parmesan cheese

3 tsp Carrot sauce

Garnish: Microgreens

In a hot sauté pan add couscous. On medium heat, slowly stir the dry couscous to toast for about 5 minutes. Turn down the heat on the pan. While stirring, slowly add half the chicken stock. Let simmer until the stock is absorbed, then add more. Do this until all chicken stock is used. Continued stirring is required. When all liquid is absorbed, add in all vegetables and sauté for 2- 3 minutes or until the carrots are soft. To finish, stir in the cheese and butter. Serve hot.

Per serving: 310 calories, Protein 31g, Carbohydrates 35g, Fat 5g, Sodium 1086mg, Fiber 3g

Easy “Theme Night” Meal Planning Ideas

Easy “Theme Night” Meal Planning Ideas

Meal planning is a great way to avoid scrambling last minute trying to decide what to have for dinner. You won’t have to run through the drive-thru or order pizza. You’re already prepared! This “Theme Night” method of meal planning is quite fun and super easy. The idea is to come up with different types of meals you like, and cycle through them.

Here are 20 ideas to choose from:

  • Mexican
  • Italian/Pasta
  • Sandwich Night
  • Breakfast for dinner
  • American
  • Soup
  • Pizza Night
  • Slow cooker
  • Salad
  • Leftovers
  • Kids choice/Kids cook
  • Grill
  • Asian
  • Meatless
  • Sheet Pan Supper
  • Seafood
  • Pantry-raid/Chopped
  • Casserole
  • Take Out
  • Potluck with friends or family
Beginner Running Tips

Beginner Running Tips

Running is so much more than tennis shoes, pavement, and sweat. It is discipline, focus, and balance.  It is patience and stamina, endurance and strength. It is joy and victory. You see, running is a lot like living. So what are you waiting for? Put aside the weight of doubt, fear, and anxiety–those things that hold you back — and run!

Before you grab your sneakers, here are 5 tips that might help–

Invest in a good running shoe – Getting fitted for your first pair of running shoes from a local running store is a great idea. They definitely know what they’re doing and will find a shoe that will work for you.. You can also research online, read reviews and join online groups with other beginning runners.

Stretch before and after your runs – Actively stretching loosens your body and prepares your mind for running. Stretching may also prevent injuries that become an annoyance and can delay your running routine.

Start Slow – Be patient with yourself. Moderation really is key. Begin with a walk-run-walk-run pattern at first. Be present in the moment. Don’t think about the mile ahead, the 5k, or the 10k. Don’t worry about your time. Just feel your feet striking the pavement. Breathe. Relax your shoulders; let them drop. Know that you are able, capable. Have a “can do” attitude.

Location is everything – Pick a place that works for you. Maybe it’s the treadmill in your living room, so you can keep an eye on your toddler. Maybe it’s the street you live on. It could even be the walking track at the community center or local gym. We love anywhere outside–a nearby neighborhood with large oak trees and landscaped yards, a nature trail.. anywhere that works for you that you ENJOY.

Find a running buddy – Find someone who is disciplined, motivating, and encouraging. Someone who will hold you accountable. You can also look for a group in your area. There are running clubs EVERYWHERE and they include beginning runners to marathoners so you’re sure to find someone who runs at your same level/pace. You can just google “find a running club near me” – Easy. done. 🙂

Cranberry & Apple Muffins

Cranberry & Apple Muffins

Cranberry & Apple Muffins – Serves 6

¾ cup apple juice
1 cup cranberries, dried
1 cup granny smith apples, diced small
3/4 cup apple sauce
1 cup oat flour
1 cup oats (quick or instant)
1/3 cup dehydrated cane sugar
1 tablespoon baking powder
1 teaspoon sea salt
2 teaspoons cinnamon

Preheat oven to 400 degrees. Mix wet and dry ingredients separately. Combine wet and dry
ingredients and mix together. Spray large muffin tins with non-stick cooking spray. Fill ¾ of
the way full of batter. Bake for 20 minutes, or until done. Cool and serve. 

240 calories, 2g fat, 10g protein, 43g carbohydrates, 5g dietary fiber