Tag: Recipe

Posted on

Easy Slow Cooker Ground Beef Stew (Gluten Free)

One of my favorite things to eat as a child was my mom’s “Crockpot Soup.”  It was one of those great slow cooker recipes where you just dump in some Campbell’s soup, meat, veggies, and let it stew all day.  Unfortunately, Campbell’s tomato soup contains wheat, and I now have to eat gluten-free.  I made some adjustments to the original recipe, and I have to say, I actually like the outcome more than the original!  This is an easy, hearty, delicious meal.  Perfect for these mid-winter evenings.  I like to serve it with gluten-free corn muffins.

Servings:  6

Ingredients:

  • 1 lb ground beef
  • 1 cup diced onions
  • 2 carrots diced
  • 2 sweet potatoes cubed
  • 1 cup frozen peas
  • 3 cups organic marinara sauce
  • 1 cup chicken broth
  • Optional toppings:  cheese, sour cream, or Greek yogurt


Directions:

  1. Break ground beef up into bite sized chunks and place in slow cooker
  2. Add all remaining ingredients besides optional toppings
  3. Cook on low for eight hours or high for four hours
  4. Add toppings and serve with corn muffins

Nutritional Information:  Calories 363, Fat 15 g, Cholesterol 49 mg, Sodium 756 mg, Potassium 365 mg, Carbs 34 g, Protein 23 g, Vitamin A 293%, Vitamin C 63%, Calcium 11%, Iron 23%

Posted on

Banana Oat Pumpkin Muffins (Gluten Free)

I am a HUGE fan of pumpkin. Not pumpkin spice, pumpkin. I get really disappointed every time I try something pumpkin spiced flavored expecting it to taste like pumpkin pie but it doesn’t.

Since it is November and officially pumpkin season, I decided to make a pumpkin version of my Fruit and Veggie Oatmeal muffins. These turned out AMAZING. It’s like eating pumpkin pie…in muffin form. I think they’re even better than the original; however, my toddler prefers the carrot/zucchini version.

Ingredients:

  • 1 cup pumpkin purée
  • 1 cup plain Greek yogurt
  • 1 ripe banana
  • 2 eggs
  • 2 cups gluten free old fashioned oats
  • 1/4 cup Truvia brown sugar baking blend
  • 1 1/2 tsp baking powder
  • 1/2 tsp baking soda
  • 2 tsp cinnamon
  • 1/2 tsp nutmeg
  • 1/2 cup raisins


Directions:

  • Preheat oven to 400 deg
  • Prepare muffin pan by spraying with cooking spray or using muffin liners (I love silicone liners!)
  • Add all ingredients except raisins to a blender and blend until smooth
  • Mix raisins into batter by hand
  • Place batter in prepared muffin tins.  The volume will be slightly different each time because of varying fruit and vegetable sizes.  This will make approximately 12 muffins.
  • Bake for 18 to 20 minutes or until toothpick comes out clean
  • Eat fresh or freeze for later
Posted on

Mushroom and Onion Steak Bites (Gluten Free)

This steak bite recipe is quick and easy while providing excellent flavor.  It began as a recipe share from a friend on Facebook, but has morphed into a lower fat, gluten free, veggies added version of the original, so it warrants a new post.

Ingredients:

  • 1/2 cup gluten free soy sauce or coconut aminos
  • 1/4 cup Worcestershire sauce
  • 2 tbsp olive oil
  • 1 tsp minced garlic
  • 1 tbsp dried basil
  • 1 tsp black pepper
  • 1.5 lb flat iron or top sirloin steak, trimmed and cut in 1-inch pieces
  • 1 cup diced onion
  • 8 oz sliced mushrooms of choice


Directions:

  • Mix soy sauce (or coconut aminos), Worcestershire sauce, 1 tbsp olive oil, garlic, basil, and pepper together
  • Place steak in bowl and pour marinade on top.  Allow to marinate at least an hour or overnight in refrigerator
  • Remove steak from marinade.  Heat marinade in sauce pan over high heat until it comes to a rapid boil.  Set aside.
  •  Place a large diameter shallow pan on the stovetop and heat over medium-high.  (I have an enameled cast iron casserole dish I like to use for this.)  When you add the meat, it will cook quickly, so having a larger surface area that heats evenly is ideal.
  • Add 1 tbsp of olive oil, onion, and mushroom to the pan and cook until the onions are translucent and the mushrooms have begun to brown.
  • Add marinade and steak to pan.  Stir and cook until all steak pieces are browned on all sides.  If your pan is large enough that the steak is in a thin layer, that should only take about 3 minutes.
  • I like to serve with salad, green beans, and/or mashed potatoes.
Posted on

Fruit and Veggie Oatmeal Muffins (Gluten Free)

Anyone else have a toddler who would gladly live off only carbs?  Yeah.  Us, too.  I developed this recipe to trick my toddler into eating some more fruit and vegetables while he thinks he’s eating carbs.  The muffins look like muffins and are sweet, like a cross between banana and zucchini bread.

It’s absolutely incredible when you look at the nutritional facts of a “typical” coffee shop blueberry muffin and a healthy muffin such as the one in this recipe.  While a coffee shop muffin may be larger than the healthy muffin (exact size wasn’t given), the overall calories, carbs, sugar, fat, and sodium are dramatically decreased beyond the size effect, and the healthy muffin contains much more fiber and vitamins (see the full nutritional information at the bottom of the post).  This muffin is definitely something I can feed my toddler and feel good about it!  And he loves them.

Nutrient Regular Blueberry Muffin* Fruit and Veggie Oatmeal Muffin
Calories 467 119
Carbohydrates (g) 68 23
Sugar (g) 39 7
Fiber (g) 1 2
Total Fat (g) 19 2
Unsaturated Fat (g) 15 2
Saturated Fat (g) 4 0
Trans Fat (g) 0 0
Protein (g) 6 5
Sodium (mg) 367 68

*Regular Blueberry Muffin nutritional information taken from Harvard T. H. Chan School of Public Health.

Ingredients:

  • ~3/4 cup food processed zucchini
  • ~3/4 cup food processed carrots
  • 1 cup plain Greek yogurt
  • 1 ripe banana
  • 2 eggs
  • 2 cups gluten free old fashioned oats
  • 1/4 cup Truvia brown sugar baking blend
  • 1 1/2 tsp baking powder
  • 1/2 tsp baking soda
  • 2 tsp cinnamon
  • 1/2 cup raisins


Directions:

  • Preheat oven to 400 deg
  • Prepare muffin pan by spraying with cooking spray or using muffin liners (I love silicone liners!)
  • Add zucchini and carrots to the blender and blend until fine.  I’m not very exact when measuring the zucchini and carrots.  I will put a whole small zucchini or half of a large zucchini in the blender and then add baby carrots until I end up with about 1 1/2 cups of zucchini and carrots.  My blender is marks volume on the size so I can easily see how much zucchini and carrots I have.
  • Add all remaining ingredients except raisins and blend until smooth

  • Mix raisins into batter by hand
  • Place batter in prepared muffin tins.  The volume will be slightly different each time because of varying fruit and vegetable sizes.  This will make approximately 15 muffins.
  • Bake for 18 to 20 minutes or until toothpick comes out clean
  • Eat fresh or freeze for later

Nutritional Information: Calories 119, Fat 2 g, Cholesterol 245 mg, Sodium 68 mg, Potassium 128 mg, Carbs 23 g, Dietary Fiber 2 g, Sugars 7 g, Protein 5 g, Vitamin A 19%, Vitamin C 2%, Calcium 1%, Iron 6%

Posted on

Fix Approved Shrimp Chowder

Servings: 5

21 Day Fix Container Equivalents:

  • 1 green (cauliflower, onion)
  • 1 red (shrimp, bacon, yogurt)
  • 1/2 yellow (corn, almond milk)
  • 1/2 blue (cheese)

 Ingredients:

  • 2 heads of cauliflower
  • 2 tsp minced garlic
  • 1/2 onion, chopped
  • 2 cups low sodium chicken broth
  • 1/2 cup plain Greek yogurt
  • 3/4 cup shredded cheddar cheese
  • 1/2 cup unsweetened almond milk
  • 1 cup frozen sweet corn
  • 3 cups cooked, peeled shrimp
  • 2 slices cooked turkey bacon

Directions:

  1. Place cauliflower, garlic, onion, and chicken broth in slow cooker for 4 hours on high or 8 hours on low
  2. Remove cauliflower and blend in blender until smooth, put back into slow cooker
  3. Put corn in microwave safe dish, add 1 tbsp water, and microwave for 1.5 min or until warm
  4. Add corn, yogurt, cheese, milk, and shrimp to slow cooker until warm through
  5. Serve soup and top with turkey bacon crumbles

Nutritional Information: Calories 320, Fat 10 g, Cholesterol 24.2 mg, Sodium 98.7 mg, Potassium 1388.5 mg, Carbs 26.9 g, Protein 35.3 g, Vitamin A 10.0%, Vitamin C 270.6%, Calcium 34.8%, Iron 19.8%

If you have any questions about 21 Day Fix, I would love to answer them. Feel free to contact me in the comments below. Check out my story here.

Posted on

21 Day Fix Approved Sweet Potato Crusted Quiche

My husband found an idea online where someone had had made quiche crust using sweet potatoes and asked if we could try it. The result was super flavorful and definitely my new favorite way to make quiche!

  
Servings: 4

21 Day Fix Container Equivalents: 

  • 1/2 yellow (sweet potato)
  • 1 red (eggs and turkey bacon)
  • 1 green (spinach, onion, mushrooms, peppers)
  • 1/2 blue (cheddar cheese)
  • 1 teaspoon (olive oil)

Ingredients:

  • 1 sweet potato
  • Cooking spray (preferably olive oil)
  • Olive oil
  • 2/3 cup chopped onion
  • 2/3 cup chopped bell pepper
  • 2/3 cup chopped mushrooms
  • 2 cups spinach
  • 6 eggs
  • 4 slices turkey bacon, cooked and crumpled
  • 1/2 cup shredded cheddar cheese
  • 1/4 tsp salt
  • 1/4 tsp pepper

Instructions:

  1. Preheat oven to 400 degrees
  2. Spray pie pan with cooking spray
  3. Cut sweet potato into ~1/8 in slivers (I used a spiralizer)
  4. Cover bottom and sides of pan with sweet potato slices (see picture below)
  5. Spray lightly with cooking spray 
  6. Bake for 15 minutes
  7. Lower temperature to 350 degrees
  8. Heat 1 teaspoon of olive oil in skillet over medium heat
  9. Add onions, peppers, and mushrooms
  10. Cook and stir until unions are translucent
  11. Add spinach
  12. Cook and stir until spinach has wilted
  13. Remove from heat
  14. Beat eggs in medium bowl
  15. Mix cheese into egg mixture
  16. Mix vegetables and bacon into egg mixture
  17. Pour egg mixture into crust
  18. Bake for 35 minute or until egg mixture is firm and browned

  

Nutritional Information: Calories 295, Fat 20 g, Cholesterol 344.1 mg, Sodium 524.8 mg, Potassium 471 mg, Carbs 11.7 g, Protein 17.3 g, Vitamin A 133.6%, Vitamin C 30.1%, Calcium 20.5%, Iron 11.4%

If you have any questions about 21 Day Fix, I would love to answer them. Feel free to contact me in the comments below. Check out my story here.

Posted on

Clean Mini Pumpkin Pie

I’ve been craving pumpkin pie lately.  I really have a thing for pumpkin pie.  Before I started eating clean, I picked up the individual servings of pumpkin pie almost every time I went to the grocery store!  I tried some of the clean pumpkin pie recipes I found online, but they just weren’t cutting.  I played with a recipe this weekend until I got it just the way I wanted.  These babies only have 71 calories!

IMG_4913

Servings: 16

21 Day Fix Container Equivalents:  1 Yellow (I’m counting these as a yellow treat.  They actually have a very small fraction of purple, yellow, blue, red, and tsp.  Their container count isn’t clear.)

Ingredients:

  • 3/4 cup old fashioned oats
  • 1/4 cup butter
  • 1 can pumpkin puree
  • 12 oz unsweetened almond milk
  • 1/4 cup + 2 tbsp Baking Truvia Blend
  • 1 tsp salt
  • 1 3/4 tsp pumpkin pie spice
  • 2 eggs
  • 16 pecan halves for garnish

Instructions:

  1. Preheat oven to 350 degrees
  2. Prepare 16 muffin cups with silicone liners or spray with cooking spray
  3. Place oats and 1/2 tsp of salt in food processor and pulse until oats become a flour-like consistency
  4. Add butter to food processor and pulse until butter and oats have mixed into a dough
  5. Press approximately 1 tbsp of dough into the bottom of each muffin cup
  6. Mix pumpkin, almond milk, Truvia, pumpkin pie spice, eggs, and remaining salt until well blended
  7. Pour mixture on top of dough
  8. Place a pecan half on top of each mini pie
  9. Bake for 50 minutes or until toothpick inserted in middle of mini pie comes out clean

Nutritional Information: Calories 71, Fat 4.7 g, Cholesterol 34.1 mg, Sodium 192 mg, Potassium 13.9 mg, Carbs 6.2 g, Protein 1.7 g, Vitamin A 3.3%, Vitamin C 0.1%, Calcium 4.8%, Iron 2.1%

If you have any questions about 21 Day Fix, I would love to answer them. Feel free to contact me in the comments below. Check out my story here.

Posted on

Fix Approved Carrot Cake Muffins with Cream Cheese Filling (Gluten Free)

My husband loves carrot cake, and I wanted to try to make a clean version.  A typical carrot cake is loaded with fat and calories.  It seemed like I ought to be able to make it healthy.  Carrot cake has a ton of carrots in it after all!  In the 21 Day Fix Fixate cookbook, there is recipe for a pumpkin muffin with cream cheese filling.  I realized that I could use the same concept for a carrot cake muffin.  These turned out so good!  (With only 84 calories per muffin!)

IMG_4347

Servings:  5 (2 muffins per serving)

Muffin Ingredients:

  • 1 cup old-fashioned oats (make sure the container says gluten-free)
  • 1 teaspoon baking powder
  • 1 teaspoon baking soda
  • 1 teaspoon cinnamon
  • 1/4 teaspoon nutmeg
  • 1/2 teaspoon salt
  • 1/2 cup unsweetened applesauce
  • 2 eggs
  • 1/4 cup baking stevia or 3 tablespoons stevia
  • 1/4 cup brown sugar baking Truvia
  • 1/2 teaspoon vanilla
  • 2 cups of carrots
  • 20 pecan halves

Muffin Filling:

  • 2 oz fat free cream cheese
  • 1 tablespoon maple syrup
  • 1/4 teaspoon cinnamon
  • 1/2 teaspoon vanilla

21 Day Fix Containers (per single serving):

  • 1/2 yellow
  • 1/2 green
  • 1/2 blue
  • 1/2 teaspoon

Directions:

  1. Preheat oven to 350 degrees
  2. Prepare muffin tins with cooking spray, paper cups, or silicon cups
  3. Put all filling ingredients in a small bowl and whip with fork until blended, set aside
  4. Put all muffin ingredients in a blender and blend until smooth
  5. Fill 10 muffin cups halfway with muffin batter
  6. Spoon one teaspoon of cream cheese mixture in center of each muffin cup
  7. Spoon remainder of batter evenly over each muffin cup
  8. Bake for 20 minutes or until toothpick comes out clean!

Nutritional Information:  Calories 168, Fat 5 g, Cholesterol 84.4 mg, Sodium 406 mg, Potassium 166 mg, Carbs 36.6 g, Protein 6.6 g, Vitamin A 53.2%, Vitamin C 4.6%, Calcium 5.6%, Iron 8.2%

If you have any questions about 21 Day Fix, I would love to answer them.  Feel free to contact me in the comments below.  Check out my story here.

Posted on

Fix Approved Bacon and Cheese Crockpot Quiche

By far my most popular post on my blog has been Bacon and Cheese Crockpot Quiche.  The meal is delicious and I decided to update the recipe so it was 21 Day Fix approved. The changes greatly reduced the calories and fat while maintaining the great flavor!

Servings:  8 (I like to half the recipe and make it in my mini crockpot.)

Ingredients:

  • 1 tablespoon of butter
  • 10 eggs
  • 1/2 cup of 0% Plain Greek Yogurt
  • 1/2 cup of unsweetened almond milk
  • 8 oz shredded sharp cheddar cheese
  • 1/2 teaspoon of black pepper
  • 6 pieces of turkey bacon
  • 2 cups of torn fresh baby spinach (about 4 cups loosely packed whole leaves)
  • 1 1/2 cup of chopped onion
  • 1 1/2 cup of multi-colored bell peppers
  • 1 cup of sliced mushrooms

21 Day Fix Containers (per single serving):

  • 1 red (eggs, bacon, yogurt)
  • 1 green (onions, peppers, mushrooms)
  • 1/2 blue (cheese)

Directions:

  1. Grease the crock pot with the butter.  Turn the crock pot on low and leave the remaining butter in the bottom.  It will melt while you are preparing the other ingredients.
  2. Cook the bacon.  I cook the bacon in the microwave while I am preparing the other ingredients.  Feel free to cook it any way you want.
  3. Cut the stems off of the spinach and tear the spinach into about 1/2 inch pieces.  I tear the pieces into a measuring cup.
  4. Chop the onion, peppers, and mushrooms (or buy pre-chopped).
  5. Beat the eggs in a large bowl.  Whisk in the yogurt, almond milk, cheese, pepper, spinach, onion, peppers, and mushrooms.
  6. Pour the mixture into the crock pot.
  7. Tear the bacon into approximately 1/2 inch pieces and top the mixture with bacon.
  8. Cover and cook on low for 5 to 6 hours or on high for 2.5 to 3 hours.  The quiche is ready to eat when it is firm to the touch.

Nutritional Information:  Calories 249, Fat 17.9 g, Cholesterol 305 mg, Sodium 393 mg, Potassium 283 mg, Carbs 2.6 g, Protein 19 g, Vitamin A 28.6%, Vitamin C 15.4%, Calcium 27.8%, Iron 10.3%

If you have any questions about 21 Day Fix, I would love to answer them.  Feel free to contact me in the comments below.  Check out my story here.

Posted on

21 Day Fix Approved Salted Caramel Brownie Brittle (Gluten-Free)

I developed quite a liking for brownie brittle before starting the 21 Day Fix and was really craving it today.  I decided to run by the grocery to pick up supplies and try to make my own clean, Fix-approved version.  This is what I came up with, and it was great!  You also can’t beat 70 calories per serving!

IMG_4187

Servings:  6

Ingredients:

  • 3/4 cups old-fashioned oats (make sure the container says gluten-free)
  • 1/4 teaspoon baking powder
  • 1/4 cups baking stevia or 3 tablespoons stevia
  • 2 tablespoons unsweeted cocoa powder
  • 1/4 cups unsweetened applesauce
  • 1 teaspoon vanilla
  • 1/2 teaspoon caramel extract
  • 1 tablespoon almond milk
  • 2 egg whites
  • 1/4 teaspoon paprika
  • 1/4 teaspoon coarse sea salt
  • 1 tablespoon miniature chocolate chips

21 Day Fix Containers (per single serving):

  • 1/2 yellow (oats)
  • All other ingredients less than 1/4 of a container

Directions:

  1. Preheat oven to 325 degrees
  2. Place parchment paper on a baking sheet
  3. Put all ingredients except for salt and chocolate chips in blender (oats, baking powder, stevia, cocoa powder, applesauce, vanilla, caramel extract, almond milk, egg whites, and paprika)
  4. Blend ingredients until fully mixed with no large oat pieces (will be very runny)
  5. Pour batter into middle of prepared baking sheet
  6. Use a spoon or spatula to spread batter as thin as possible
  7. Sprinkle top of batter with salt and chocolate chips
  8. Bake for 20 minutes
  9. Remove from oven and pick up paper by corners transferring baked brittle to countertop to cool
  10. After cooling for 2-5 minutes, the brittle should be cool enough to touch and easy to tear into bite-size pieces; you will notice that at this point the brittle is a soft, chewy consistency (because of the nature of the oat/applesauce base, the brittle will not get super crunchy)
  11. Optional:  While you are tearing your brittle into pieces, increase your oven temperature to 400 degrees
  12. Optional:  Place the parchment paper back onto the baking sheet and spread brittle pieces evenly on top
  13. Optional:  Continue baking for 5-10 minute intervals checking the “crunchiness” of the brittle until it is the consistency you desire; the edges will begin to curl as the brittle hardens

Nutritional Information:  Calories 70, Fat 1g, Cholesterol 0 mg, Sodium 115 mg, Potassium 68.4 mg, Carbs 13.5g, Protein 3.7 g, Vitamin A 5.2%, Vitamin C 0.1%, Calcium 0.2%, Iron 5.2%

If you have any questions about 21 Day Fix, I would love to answer them.  Feel free to contact me in the comments below.  Check out my story here.