Low-Fat Blueberry Bran Muffins

Ingredients:

• 1 1/2 cups wheat bran
• 1 cup non-fat milk
• 1/2 cup unsweetened applesauce
• 1 egg
• 2/3 cup brown sugar
• 1/2 tsp vanilla extract
• 1/2 cup all purpose flour
• 1/2 cup whole wheat flour
• 1 tsp baking soda
• 1 tsp baking powder
• 1/2 tsp salt
• 1 cup blueberries

Method:

• Preheat oven to 375 degrees F (190 degrees C). Grease muffin cups or use paper muffin liners. Mix together wheat bran and milk, and let stand for 10 minutes.
• In a large bowl, mix together applesauce, egg, brown sugar, and vanilla. Beat in bran mixture. Sift together all-purpose flour, whole wheat flour, baking soda, baking powder, and salt. Stir into bran mixture until just blended. Fold in blueberries. Scoop into muffin cups.
• Bake in preheated oven for 15 to 20 minutes, or until tops spring back when lightly tapped.

Yields 12 muffins - enjoy!!!

RECIPE: My Mama's Sour Cream Chicken Enchiladas

For any of you that have ever had my mama's sour cream chicken enchiladas, you know it's like heaven on a plate. And yes, when I post recipes here, I try to keep them as healthy as possible. However, this is the recipe that I get asked most for, so I'm putting it out there for you all. You creative chefs can, I am sure, find some ways to make this a little more waistline friendly...but here's how I make mine.

Ingredients:

• Dry Ingredients
• 1 package of 8 inch flour tortillas (use whole wheat tortillas for a healthier alternative)
• 2-4 boneless skinless chicken breasts (bake these ahead of time. It is ok to under-cook them a bit as they will finish cooking in the crock pot. Once cooked, cut into small pieces)
• 4 cups cheddar jack cheese (you can go low fat here)
• Wet Ingredients
• 1 16oz container of low fat sour cream
• 2 small cans of cream of chicken soup
• 1 can (small or medium size) of chopped green chilies

Method:

• Combine: chopped chicken breasts & cheese in 1 bowl
• Combine: all wet ingredients in 1 bowl
• Spray crock pot with non-stick spray (or use the crock pot liners for super easy clean up. I still spray the crock pot liner with a bit of the non-stick spray)
• Line the bottom & sides of the crock pot with a thin layer of your wet ingredients.
• Take 2 flour tortillas - rip them up and make a layer
• On top of that, put down a layer of wet ingredients
• On top of that, put down a layer of dry ingredients
• On top of that, rip up and put down a layer of 2 flour tortillas
• Continue making layers until you're out of ingredients
• Cook on low for 4 hours 

Enjoy!!!

Menu Monday - Protein Packed Peanut Butter Oatmeal

Ingredients:

• 1/2 cup whole-grain oats (or quick oats if you're short on time)
• 1 cup water
• dash of cinnamon
• 1 scoop vanilla protein powder
• 1 tbsp natural peanut butter (mixed well)

Method:

• Prepare your oatmeal according to the directions on the package
• add the scoop of protein powder, cinnamon and PB
• Mix & enjoy!!!

xoxo,

Menu Monday - Zucchini & Potato Bake

Ingredients:

• 2 medium zucchini, quartered and cut into large pieces
• 4 medium potatoes, peeled and cut into large chunks
• 1 medium red bell pepper, seeded and chopped (if you're not a pepper fan, you can omit this and/or substitute another vegetable)
• 1 clove garlic, sliced
• 1/2 cup dry bread crumbs
• 1/4 cup olive oil
• paprika to taste
• salt to taste
• ground black pepper to taste

Method:

• Preheat oven to 400 degrees F
• In a medium baking pan, toss together the zucchini, potatoes, red bell pepper, garlic, bread crumbs, and olive oil. Season with paprika, salt, and pepper.
• Bake 1 hour in the preheated oven, stirring occasionally, until potatoes are tender and lightly brown.

ENJOY!!!

Keep Your Snacks Simple

When trying to maintain a healthy diet, it's important to snack!!! Here are a few simple & healthy snack ideas for at home or on-the-go.

A Granny Smith Apple sprinkled with cinnamon
and a serving of almonds

Fresh strawberries and blackberries. Add a side of non-fat
Greek yogurt for some extra protein

Baby Carrots and a serving of Almond Butter

Menu Monday - Spicy Shrimp, Broccoli & Quinoa

Now, if you know me, you know that I am pretty much a disaster in the kitchen, but there are a few staples that I love to make & that are super easy (because I just can't do complicated).

INGREDIENTS:

• 1/4 cup dry quinoa
• 2 1/2 cups fresh or frozen broccoli
• 1 serving of fresh or frozen shrimp (you can also substitute by using chicken, steak, tempeh, tofu, etc.
• Old Bay Seasoning (optional)

METHOD:

• Prepare quinoa as directed on box. If you're making this spicy and using Old Bay, you'll want to add the seasoning directly to the water and stir well as your quinoa is cooking. 
• Steam broccoli
• In a pan, cook your shrimp (or other meat) and sprinkle a little Old Bay on top of that too for an extra kick.

Once everything is done, mix together in a bowl & you have a super easy & healthy lunch!