PLAN AND PREP

I confess that being spontaneous is a difficult one for me.  I am definitely a plan and prep girl when it comes to almost everything about Darla.  I have always done better with structure and a guide to get me from start to finish.  Where this has served me best is in my meal planning and exercise.  I am not one of those who open the door to the refrigerator puzzled by what to eat, looking for something and finding nothing.  I think that would drive me crazy, and talk about wasting energy by leaving the frig open…YIKES. I have dedicated one day out of my weekend and sometimes during the week, to plan and prep my meals.  This not only ensures that I eat healthy, but saves me lots of money, time and stress, especially when time is limited during the busy work week. 

I have two crock pots that are in constant use and filled with boneless/skinless

chicken breast, brown rice, quinoa, and steel cut oats at any given time.  Having crock pot chicken ready to eat is fabulous and I use it for so many things: chicken rice bowls, wraps, tacos, and even by itself with a side of chopped veggies or fruit.  I am not kidding when I say that it takes about 10 minutes to throw the chicken in the crock with my spices and on with my day. 

I also plan my workouts and just as I create a program for my clients, I plan for me.  Not doing so would be like getting ready for a test without studying.  Having a plan, writing it down, and following through makes for a successful, challenging workout catered to what I can do and accomplishing that goal in the time allotted and at least 5 days per week.  I am able to look back on my workouts and know from one day to the next what muscle group I will work, avoiding any sore areas of course.  Having a plan and prepping for it during my fitness routine creates an even flow, eliminates any guessing, and allows me to be very efficient and effective of my time and body. 

The planning and prepping is really not difficult, and actually very simple as a

healthy LIFESTYLE.  I would feel weird if I did not have my healthy food in the refrigerator ready to go, or my exercise program in front of me as my accountability guide to an effective workout.   This is the secret that is really not a secret to living a healthy life and maintaining a healthy body.  What it comes down to is caring enough about ME to make my health a priority and I have done so through the planning and prepping process.  My hubby and I eat most of our meals at home and rarely eat out and we do not consider this a wrench in our life, but we welcome creating and eating healthy foods, and more than that, enjoy how it makes us feel.   The beautiful part about eating healthy is even if the exercise lacks during the week, I am still maintaining a healthy body through my planned meals.  Many studies show that vigorous exercise 3 times per week accompanied by healthy nutrition will maintain a healthy body, which is why the nutrition is so vital to keep up.  Imagine, not working as hard in the gym by maintaining healthy food intake…sounds GREAT to me. 

IN YOUR FACE MOTIVATION

 

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Stay Healthy~ Darla 

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Thanks for stopping by my Blog and I hope you enjoyed the content.  Let me know by leaving a comment, a LIKE, or whatever you are inspired to do. I look forward to responding, and if you have not become a follower yet, I would love to see your face on my friends list.   

Stay Healthy~ 

Darla 

Lentil Soup...

It's a cold and gloomy day here, so I thought a crock pot recipe for a warm soup might come in handy. This one is simple, low in fat, high in fiber.

Ingredients:

1 cup carrots, chopped

1 cup onion, chopped

1 cup celery, chopped

1 cup lentils

2 cloves garlic, minced

1 bay leaf

5 cups chicken broth, regular or low sodium

8 oz. tomato sauce

1/3 lb. ground turkey, browned

1/2 tsp oregano

1/4 tsp thyme

1/4 tsp basil

1/4 tsp pepper

Directions:

Brown your turkey meat on your stove, I season mine with s & p & garlic powder while it's cooking. Then dump everything in your crock pot and cook on low for 8 hours. Stir occasionally of you are home. Remove the bay leaf before serving. That's it!

Variations: I have made this with 1/3 pound, 1/2 pound and 1 pound of turkey before and it turns out great either way you choose... just depends what you are in the mood for. You could also omit the turkey and add some beans if you want to go the vegan route! Get creative!

Shredded Chicken

Here's a quick post that I wanted to get make sure to add... it's perfect for busy days or seasons of life, so with the holidays nearing (and a new baby at our house!) we've been using it a lot! It's easy enough- thanks to the Crock pot!- to make it once a week and incorporate it into many different recipes. Take a look:

What to do... put 4 chicken breasts in the crock pot, add 1/4 cup water or chicken broth and cook on low for 8 hours. When it's done cooking, shred it and add some salt, pepper, and garlic powder and mix it well. Then I have a few staple meals I use this with, but feel free to get creative because the possibilities are endless! Here's a few examples to get you going:

Chicken Avocado Melts:

Cibata Rolls (I buy par-baked ones at Trader Joe's so that I can warm them up in the oven and they are toasted and crunchy.

Avocado, thinly sliced

Monterey Jack Cheese, thinly sliced

BBQ sauce

Shredded chicken

Simply toast your rolls, add some BBQ sauce, pile on the chicken and a few sliced of cheese, pop them back in your oven if you desire them thoroughly melted, then add the avocado and serve with a side salad. Makes for a simple dinner or a great left over lunch the next day.

Veggie Chop Salad with Shredded Chicken:

I go through just about every veggie in the drawer for this one. I chop romaine, brocholi, carrots, bell pepper, red cabbage or radicchio, cucumbers and avocado. Then I add some roasted slivered almonds, dried cranberries, a large scoop of shredded chicken and balsamic dressing. There is something extra flavorful about using the shredded chicken verses chopped- maybe because the shredded absorbs more of the dressing and disperses more evenly throughout the salad??? I don't know, but it sure is good- and GREEN! If you want to make it even hardier- add some kidney beans and hard boiled egg or serve it with a baked sweet potato... my personal favorite!

A few other recipes you could use it in, but there are tons out there:

• Salsa Crock Pot Burritos
• Tostada Pizza
• BBQ chicken Pizza
• Taco Salad: try it with chicken instead of beef!

Add a comment if there is something else you use it in!

Crock Pot Salsa Chicken...

Here's an updated post, an old faithful that we have been using a lot as this baby is getting near and my cooking days are are wanting to be done! My trusty Crock Pot has come to the rescue again!

Ingredients:

2-3 chicken breasts

1 jar salsa

1 can black beans, drained

Directions:

So simple... take your package of chicken breasts, wash them, put them in the crock pot, pour in a jar of salsa. I use Trader Joe's Chunky Salsa and cook it on low for 8 hours or until done (mine was sooner than that, so peek in on it to see). When it's done take 2 forks and shred it in the crock pot, stir it around to soak up a little more salsa goodness and add a can of drained black beans to add some extra hardiness and flavor. Leave it on warm until you are ready to serve it. How's that for easy???

You can use these for chicken soft tacos, tostada pizza, burritos, or enchiladas.... and much more! Enjoy!!!

Chicken, Marsala, & Tomatoes

So, this recipe doesn't really have an official name, because I kinda tweaked the original idea too much to still call it it's original name, so hence, "Chicken, Marsala & Tomatoes" was born. :) Let me be honest. Sometimes I wish my crock pot were more versatile (maybe even Jettson-like) and you know, would make salads and veggies (and Cocky Cookies) and stuff. If that were the case, I would use it multiple times a day!!! I mean honestly, how delightful is it to come home to a fragrant house, intoxicating smells wafting out the door THAT YOU DIDN'T SLAVE OVER!!!! It's really a beautiful thing. So, that being confessed- I love my crock pot, but I feel like I only have limited healthy recipes that all don't taste the same (mushy), so without further a-do, I am excited to welcome this newest recipe into the Haddon Crock Pot family. He's easy and tasty and a great change up to your typical crock pot meal.

Ingredients:

1 pound chicken (I used 1.3 lbs. for 4 people with no left overs)

1/2 tsp salt

1/2 tsp oregano

1/4 tsp pepper

4 TBSP tomato paste

1 cup Marsala wine

1 can diced tomatoes

1 red bell pepper, sliced thin

1/2 onion, sliced thin

handful of basil leaves, chopped

cibata rolls, toasted

** 1/4 tsp red pepper flakes if you want a kick to it

Directions:

OK, so, I actually prepped this meal the night before, I thought: 1) maybe it will be better because it will marinate in the wine and tomatoes overnight 2) one less thing to do in the morning! So, I washed my chicken breasts, put them in and poured the wine and tomatoes & tomato paste on top. Added my seasoning and put it in the fridge with the lid on. Next morning, I turned it on low for 8 hours and let it do it's thing. Now, it is really helpful if you can time this right- but about 2 hours before it finished (1 hours would probably work too) I shredded my chicken, sliced my pepper and onion and put it all in, giving it a good mix. (If you put your pepper and onion in too soon they get mushy) Then when dinner time rolled around, I toasted my rolls and chopped my basil. Scoop the shredded mixture on top of the roll, add your chopped basil and wah-la! You are done!

Beef Chili with Baked Potatoes

Here's another recipe for chili, this one is different than the turkey chili that I also make- it's got a totally different thing goin' on here. This has a little more kick to it, it's the kinda chili you pour over a baked potato and enjoy on a cool day. And best of all, I made it in the crock pot, so, it pretty much made itself!

Ingredients

2 lbs. ground beef

1 yellow onion, finely chopped

3 cloves of garlic, minced

28 oz. diced tomatoes

1 cup water

1 can pinto beans, drained & rinsed

1 can kidney beans, drained & rinsed

8 oz. can tomato paste

2 TSBP chili powder

1 tsp cumin

1/2 tsp. pepper

1/2 tsp salt

Directions

Break up your beef into chunks, dump it in along with everything else. Stir it all up. Cook on low heat for 8 hours (if I am home, I stir it a few more times during the day). Serve as a soup with french bread or even better, over a warm Baked Potato!!!

100th POST + Giveaway!!!

That's right folks, can you believe this is my 100th post!!! So, in honor of that, I thought it would be fun to do a little giveaway (my sister's grand idea!)- and since I am not a "real deal blog" just a little fish, I don't even know for certain what my giveaway will be, maybe because I don't even know for certain if anyone will even respond- HA! But I thought it sounded fun, so away we go!!!!

GIVEAWAY- Leave a comment with your favorite recipe FROM THIS BLOG (if you've tried it or wanting to try it) and I will choose- I don't know 3-5 winners at random for a prize. If you live local, you'll probably get a home-cooked treat or something crafty, and if you live far away (mom, sisters, Sara, anyone else?) you will find yourself a fun little something in the mail (so leave your email address so I can get details!) How about a week- so do it by next Friday, Sept. 18th... no later, we don't want it to drag on forever- leave your comment. OK??? FUN!!!

OK, how is it that as of 3:00 on day one I have had 74 visitors to the blog and only ONE comment, come on people- just leave a comment- simple.... "I like ...." that's all there is to it! Don't be a party pooper! And if you don't want the prize, I'll eat or enjoy it for you- no hurt feelers on this end!!!!

Now, for my 100th recipe post.... drum roll please.... inspired by the [darling] movie Julie & Julia..... a simplified and more nutritious version of .....

Beef Bourguignon original recipe by Julia Child,

adapted recipe by Andrea Haddon :)

Ingredients:

3 lbs. stew meat, cubed

4 ribs celery, chopped

3 carrots, peeled & chopped

1 sweet onion, chopped

3 cloves garlic (or 2 large cloves)

8 oz. mushrooms, chopped or sliced

2 cups potatoes, chopped

2 cups red wine

1/2 cup beef broth

1/2 cup flour (for dipping the beef cubes)

1/2 tsp. salt

1/4 tsp. pepper

Directions:

I made this recipe in the crock pot- in the movie and in the original recipe, she bakes it for 3 hours (and burns it!) and I didn't feel up for that amount of time, but I was so intrigued and wanted to give it a whirl, so I busted out the crock pot, and it turned out fabulous!

I wanted to do like Julia and "pat my beef dry with a paper towel" and then dip it in flour, and then brown it on the stove- and she's right, it does brown much better that way! You could probably for-go this step to shorten the prep- but if you do decide to do it, you put 1/2 cup flour on a plate, pat your beef cubes dry with a paper towel, dip the cubes in flour and then add them to a pan with a drizzle of oil and a TBSP of butter (for flavor says Julia... she uses way more butter by the way!!!) Remove the beef cubes and then saute the onions and garlic in the same pan with the left over beef juices (I had to add a smidge more oil to my pan). Then add that to the crock pot with the beef cubes. Wash and chop all the veggies and add them, plus the wine, broth, and seasoning (you can also add a bay leaf if you enjoy that flavor) and cook on low for 8 hours. I served it solo as a stew, but you could possibly serve it over a bed of noodles or with some french bread. It was delicious!!!! "Bon Appetite!"

*** Feel free to pass this blog and/or recipes on to family & friends! The more the merrier!***

French Dip Sandwiches

Here's a recipe I haven't made in a long time, I mean probably 4-5 years, so let's dust it off and give her a go- eh??

3-4 lbs. of boneless, chuck roast

1/2 cup soy sauce

1 cup beef broth (or one bullion cube + 1 cup water)

1 tsp garlic powder 

1 tsp dried thyme

1 tsp dried, crushed rosemary (or a sprig of fresh if you don't have dried)

3-4 whole peppercorns *optional

Directions: Remove fat from roast, place in crock pot. Combine soy sauce, beef broth, and spices and pour over the roast. Add additional water to the crock pot to almost cover the roast (this will become your Au Jus). Cover and cook on low for 7-8 hours.  Remove the meat from the crock pot, shred on a separate plate, and then serve on rolls. Use the remaining juice in the crock pot for your Au Jus dipping pleasure! (*if you added fresh rosemary, remember to remove it and throw it way before serving!)

Shredded BBQ Chicken Sandwiches

This is a crock pot favorite and so simple! Put 3 chicken breasts and 1/2 cup of water (or chicken broth) in the crock pot and cook it on low for 6-8 hours. About 1/2 hour before it's done cooking, open the crock pot lid, shred the meat with 2 forks, add some s&p and some of your favorite BBQ sauce. Let it cook the rest of the time- or sit on warm if it's already done. Get some fun dinner rolls (we like Chibata rolls from Trader Joe's that are par-baked, so we bake them for about 15 minutes so they are warm and toasted and crunchy!). Serve them on warm or toasted rolls with baked beans, corn on the cob, salad or any other side!

Beer Can Burritos

Well, when I posted my Salsa Chicken recipe I remembered this recipe I used to make with a jar of green salsa (thanks to Jocelyn's comment!) and so I thought I would post this recipe as well! 

Ingredients:

3 chicken breasts

1 jar green salsa ( I use Trader Joe's Authentic Verde Salsa)

1 bottle of beer (light is better- I use Corona or "Trader Jose"!)

1 can black beans, drained and rinsed

tortillas

cheese, shredded (jack or cheddar)

avocado

other toppings???

Directions

Wash your chicken and place it in your crock pot. Pour the salsa over the top, then add the bottle of beer and turn on low for 8 hours. Anywhere from 1 hour before to 15 minutes before serving, shred your chicken with 2 forks and add your drained black beans to heat them up. (If you add them too early they will overcook and break down into mush! ) This chicken is super moist and juicy- thanks to the beer- so serve it with a slotted spoon before scooping it onto a tortilla. Add your toppings and enjoy!

Chicken Tortilla Soup (Crock Pot)

The little saying, "Crock pots: Cooks all day while the cooks away" is enough to put a smile on anyone's tired face. How wonderful is it to come home to a yummy meal that YOU did not spend time preparing- instead- you dumped things in a pot, turned it on, and magically, when you came home, it was calling your name.... check out this simple recipe....

Ingredients:

4 large chicken breasts, no skin, no bones

1 28 oz. can diced tomatoes

1 large onion, diced

2 cloves garlic, minced

1 tsp cumin

* 2 serrano chilies, minced (optional)

1 49 oz. carton chicken broth

1/4 cup lime juice

Options for toppings:

tortilla chips

shredded cheese

avocado

cilantro

Directions:

Real simple: put the washed chicken breasts in the crock pot with the diced tomatoes (don't drain them, use the juice), onion, garlic, cumin, chilies, and broth. Cover and cook on LOW for 7-8 hours. Remove the chicken, shred it, add it back to the crock pot, add your lime juice- let it sit for a few minutes. Then place your tortilla chips (if desired) in the bottom of your bowls, ladle soup on top, add any other toppings you desire!