FALLING VICTIM TO FOOD MARKETING
Time to get in shape. Great! Let's head to the grocery store and stock up on healthy foods. K cool... I'll get the one in that green box, it says High Fiber. Oh wait, look there's a Light/Lite/Diet version. Oh yay, 100-calorie packs and flavored fruit yogurts...

That's all healthy right?!

Wrong. Oh boy, do we have a bone to pick with food marketers. Green boxes, images of leaves or other "nature-themes," highlights of purported "nutritional benefits"... these are just a few of the many tricks they use to convince consumers that their processed food is "healthy."

Watch out... Even eating a protein bar these days can be detrimental to your goals. Did you check the sugar content on that bad boy? Lots of them are basically glorified candy bars.

Your best bet is to just avoid processed foods altogether. Phase them out and learn to start cooking and meal prepping using real-food ingredients. Stick with foods that come from the earth, have high nutrient density and aren't found in a shiny green box or wrapper.

Enjoy Some of Our Family's Healthy Eating Ideas

Breakfast

1 GF Van's Waffle, 1 turkey sausage, 1 egg and 1 tsp cheddar cheese
According to 21 Day Fix it is 1 red, 1 yellow, 1 blue

Egg White Veggie Muffins

Ingredients:

1 cup egg whites (120 calories)

1 cup chopped broccoli (80 cals)

1/4 cup chopped onions (24.2 cals)

Spices of your choice

Hot sauce (optional)

Directions:

1. Preheat oven to 425*. Make sure it is fully preheated this is what gives them the yummy crispy outside!

2. Spray a non-stick muffin pan with zero-calorie PAM cooking spray to ensure they do not stick.

3. Evenly distribute all veggies into muffin cups.

4. Pour 35g of egg whites over each cup of veggies. Each on should be about 3/4 full.

6. Cook for 30 min or until they are browned, crispy, & the eggs are set.

Enjoy!

Number of Servings: 6

Calories: (224.24 calories total, 37.37 calories each muffin)

Breakfast Pizza

Preheat oven to 400 degrees. Use 1/2 of a Boboli Original Italian Pizza Crust an cut it into pieces. Put some roasted garlic tomato sauce, monterey cheese, fresh arugula and a boarder of artichoke hearts. Then place an egg right in the middle. Season with pepper and more cheese. And then just bake for 20 minutes !!!

Snacks
Peanut Butter Banana Slices
1 tsp of powdered peanut butter
1/2 banana

Just place the powdered peanut butter in zip lock bag, then add the banana sliced, and SHAKE!!!

Mediterranean Hummus Recipe

Ingredients:
2 cans garbanzo beans (chickpeas) drained (about 3 cups)
1 garlic clove
6 tablespoons extra virgin olive oil
2 tablespoons tahini
1 1/4 teaspoon salt
zest of 1 large lemon
juice of 2 large lemons
1/4 teaspoon cumin
1/2 teaspoon crushed red pepper
about 1/2 cup hot water

Directions:
Place the garlic clove in the food processor and pulse a few times.

Dump the rest of the ingredients in to the food processor, except for the hot water, and run for 3-4 minutes. After the first 30 seconds or so, stream in the water while the processor is still running – until you reach your desired consistency and continue to process until very smooth and creamy.

Taste for seasoning and consistency, adding a bit more water if needed. This will set up a bit in the fridge, so make it a tad runnier than you think you’d like!

Pour the hummus into a container & chill a few hours or overnight before serving to let the flavors meld.

Before serving, drizzle with a little bit of extra virgin olive oil and sprinkle with crushed red pepper flakes.

Serve with veggies and rice crackers or pita chips!

Protein Bites

1 cup peanut butter (all natural preferred)

2 cup oats

1/2 cup honey (all natural preferred)

Mix all together, fridgerate for 30 mins, then roll into balls!!! Store in the fridge

Oatmeal Cupcakes

5 cups rolled oats

2 1/2 cups of ripe mashed banana

5 tbsp pure maple syrup

2/3 cup chocolate mini chips

1 tbsp coconut oil or vegetable oil

2 1/2 tsp pure vanilla extract

*** Feel free to do add ins such as: coconut flakes, cinnamon, walnuts, raisins....

Preheat oven to 380 degrees. Combine all ingredients in bowl and stir well. Poor into cupcakes liners and bake for 20 minutes. You may also broil for 1 to 2 minutes, but optional.

Jalapeno Cheddar Corn Bread

Olive oil cooking spray

1 cup white whole wheat flour

1 cup fine-ground whole grain yellow cornmeal

3/4 cup organic evaporated cane juice

1 tsp baking powder

1/2 tsp baking soda

1/2 tsp sea salt ( I always skip salt as I never use any)

1 egg

3/4 cup 1% milk

1 cup diced jalapeno chile peppers

1/2 cup fresh corn kernels thawed

1/4 cup shredded reduced fat cheddar cheese

Preheat oven to 350 degrees. Spray break pan with cooing spray. In large bowl mix flour, cornmeal, cane juice, baking powder, baking soda, and salt. In a medium bowl mix milk and egg and then pour into the flour mix and mix all together. Add in jalapenos, corn and cheese. Batter should be a bit lumpy. Pour into bread pan and sprinkle with a little cheddar cheese. Bake until lightly brown and toothpick comes out clean. This will probably cook about 50 minutes. Cool for 5 minutes and serve.

Lunch

Skinny Broccoli Soup

2 bags frozen broccoli

1 cup frozen corn

1/2 chopped onion

2 gloves minced garlic

3 cups low sodium chicken broth

1 cup of water

1 tsp liquid amino acids

1 cup unsweetened soy milk

2 tblsp corn starch mixed with 2 tblsp soy milk

Pepper

1/2 block shredded sharp chedder cheese

In crock pot cook the ingredients all day to be ready when you get home. You can also add to blender to blend and change the texture for your liking!!!

Baked Potato Soup
1 baked potato (2 greens for the 21 Day Fix)
Chopped Califlower
1 cup low fat milk
1/2 cup water
1 cup greek yogurt
4 pieces of turkey bacon
1 chopped green onion
Sprinkle of shredded cheese

I am a huge crock pot fan!!!!! So I put all ingredients in the crock pot and allow it to cook and simmer all day and its ready for me when I get home.

Cauli-Soup

1 head cauliflower chopped

2 garlic cloves, minced

1 diced onion

2 carrots

2 celery stalks

4 cups chicken stock

1 cup coconut milk

1 1/4 tsp ground cummin

1 tsp ground turmeric

1/2 tsp ground coriander

fresh dill to taste

4 slices of bacon

Ground pepper to taste

In large saucepan mix and cook garlic, onion, carrots, and celery. Stir until tender. Stir in cauliflower and cook another 5 mins. Add in chicken stock, cummin, turmeric, coriander and coconut milk and stir together. Bring to boil and then reduce and simmer for about 15 mins or until veges are tender. Season to taste and garnish with bacon and dill.

Dinner

Quinoa Black Bean Veggie Burgers

Ingredients:

1 cup quinoa, cooked

1 can black beans, rinsed and drained

2 cups mushrooms

1 onion

1 handful kale leaves

2-4 cloves of garlic ), minced

1 Tbsp coconut oil

drizzle sesame oil

1 Tbsp tamari

1/2 tsp turmeric

1 tsp cayenne pepper (omit or lessen)

sea salt and black pepper

Directions:

1. Preheat oven to 350'.

2. Cook quinoa if you don't have any already cooked.

3. Toss mushrooms, kale, onion into food processor (or chop finely). After processing until finely chopped add black beans and process on a lower setting so beans stay fairly chunky.

4. Heat coconut oil in a pan and add tamari, veggie mixture, garlic, and spices. Drizzle sesame oil all over.

5. While it's cooking line a cookie sheet with parchment paper.

6. In a large bowl add quinoa and cooked veggie mixture together. Form into patties.

7. Place patties on cooking sheet and cook in oven for 20-30 minutes (depending on your oven and how big you made your burgers).

Creamy Shrimp Rigatoni

8 oz whole-wheat rigatoni pasta

1 tssp olive oil

2 to 3 garlic gloves

1/4 tsp dried thyme

1/4 tsp dried oregano

1/4 tsp red pepper flakes

3 tbsp white whole-wheat flour

1 2/3 cups of 2% milk

3 tbsp grated Parmesan Cheese

1/4 tsp black pepper

Olive oil cooking spray

1 lb peeled shrimp

15 oz of cannellini beans, fresh or canned and drained

10 sun dried tomato halves packed in olive oil, drained

3 tbsp fresh basil leaves

Cook pasta according to package

In saucepan, medium heat, heat up oil, garlic, thyme, oregano, and pepper flakes and garlic until all are soft. Then add flour and stir until moist and lightly brown. Then add half of the milk and whisk until smooth and then add other half and bring to simmer, then cover and let simmer, reduce heat to low. Whisk in pepper to taste and cheese. Cover to keep warm.

In large skillet, cook shrimp and add pepper for taste. After these are cooked add them to a large bowl and add in the beans and tomatoes. Then add the cooked pasta and sauce. Stir all of it, add basil to top and serve.

Slow Cooker Tuscan Chicken Stew

You guys will LOVE this! Nothing like a hearty stew to warm you up! Simmer chicken, potatoes and rosemary with vegetables for a delicious dinner!

6-8 chicken thighs, fat removed and cut into 1-2 inch cubes
2 carrots, peeled and sliced
2 stalks of celery, sliced
1 small-medium onion, diced
2 cloves garlic, minced
2 medium tomatoes, diced
12 baby potatoes, left whole or cut in half
1¾ cup chicken stock
1 tbsp tomato paste
2 tbsp white wine
½ tsp fennel seeds, crushed with side of knife (optional)

Just before serving:
¼ cup water
1½ tbsp flour
3 tsp balsamic vinegar
a twig of fresh rosemary {roughly 1 tsp chopped}
½ tsp salt {to taste}

Garnish:
chopped parsley

Instructions
☑ Toss chicken, carrots, celery, onion, garlic, tomatoes, potatoes, chicken stock, tomato paste, wine, and fennel seeds into the slow cooker.
☑ Cook on the lowest setting for 4-6 hours.
☑ Just before serving, combine the flour with the water and mix until no lumps remain.
☑ Add the water/flour, balsamic vinegar, rosemary and salt. Taste and add additional salt if necessary.

BALSAMIC VEGGIE SALMON

1 salmon filet
1 cup chopped mushrooms
1 cup halved grape tomatoes
1 cup halved sunburst yellow tomatoes
1 cup julienned red bell pepper
1 cup julienned zucchini
3 tablespoons fresh basil leaves roughly chopped
1/4 cup balsamic vinegar
Coconut or olive oil spray
Sea salt
Freshly ground black pepper

Preheat oven broiler. Line a baking sheet with foil and spray lightly with oil spray. Rinse salmon and lay on foil skin side down if it has skin. Season with sea salt and fresh ground black pepper. Scatter vegetables over the top of the fish. Sprinkle basil over top of veggies and season veggies with sea salt and freshly ground black pepper. Drizzle balsamic vinegar over everything. Place in over under broiler about 6 inches from heat source. Broil for about 12 minutes or until fish is done and flakes away with a fork.

Serving size is 5 oz of fish with 1 cup of mixed vegetables.

** Fix Container Guide: 1 red, 1 green *

Ground Turkey and Spinach Lasagna

1 white onion 2 28 oz cans unsoalted whole tomatoes

1 large carrot 1 tbsp raw honey

1 large stalk celery 1 tsp ground black pepper

4 garlic cloves 1 9 oz package frozen chopped spinach

1/2 tsp dried oregano 1 lb ground turkey breast

2 tbsp balsamic vinegar 15 oz reduced fat ricotta cheese (2 cups)

1/3 cup chopped fresh basil leaves 12 whole wheat no boil lasagna noodles

4 oz reduced fat grated Italian four-cheese blend

In a large saucepan on medium-high heat, Add 1 tbsp olive oil, onion, carrot, and celery. Stir often until turning a light brown and then add garlic and oregano and vinegar and bring to boil. Add tomatoes and break these up while cooking. Bring to boil again and then let it simmer for about an hour stirring every 15 mins at least. Towards the end add honey and pepper.

In a blender now blend sauce to a lightly chunky puree. You can make sauce up to 2 days beforehand and cover and refrigerate.

In a drainer place spinach and drain then cook in large skillet, add turkey and pepper till turkey is no longer pink.

In a whole separate bowl add ricotta cheese with some basil and black pepper.

When ready to cook reheat marinara sauce until steaming hot. Spread 3/4 cup sauce inside a 9 x 13 baking dish. Top with 4 noodles, half ricotta cheese and 1 cup sauce. Repeat this once more. Top with remaining noodles, sauce and cheese blend. Cover with foil and bake for 30 minutes. Remove foil and bake until cheese is melted and sauce is bubbling. Rest for 15 minutes before serving.

Baked Tilapia with Herbs

Ingredients

16 oz. of Tilapia (make in bulk, makes 4 servings 107 cals each serving)

4 tablespoons lemon juice

1 tbsp herbs (oregano, basil, thyme, tarragon, dill, parsley)

Salt and black pepper to taste

Instructions

Preheat oven to 350 degrees F.

Season fish with salt and pepper and dip in lemon juice.

Sprinkle with desired combination of herbs.

Place fish in a foil packet and place in a baking dish.

Bake at 350 for 15 minutes or until fish flakes easily with a fork.

Garnish with chopped parsley

Pair with 3 oz. grilled bell peppers (36 calories)

Quinoa and Turkey Stuffed Peppers

Please feel free to make each recipe your very own !!!

(3 green, 1 red, 1 yellow, 1 blue and 1 tsp. according to 21 Day Fix)

Need more meal planning ideas, sign up for me to be your free coach here

Ingredients: 1 tablespoon olive oil Shredded 2% reduced fat Monterey Jack cheese

Chopped onions Cooked quinoa

Diced carrots Large bell peppers

Garlic cloves Fresh parsley or spinach

1 lb lean ground turkey Chicken broth

Black pepper Tomato sauce

Garlic powder

Heat skillet and mix all ingredients except the bell peppers, cheese and quinoa. Could add mushrooms, hot sauce, jalepenos and other ingredients that you care for.

Cook quinoa.

Cut top off bell peppers and carve out seeds inside.

After all ingredients in skillet are cooked and sauted mix in the quinoa and when all mixed well together stuff the bell peppers with all the ingredients.Top with a bit of shredded cheese and put top of peppers back on.

Place in baking pan and bake at 350 degrees for about 20 minutes.

Chicken Lettuce Wraps!

Ingredients:

3.5 oz of chicken - 100 calories

3 Lrg cabbage or romaine lettuce leaves - 12 calories

1 stalk of a medium sized celery (7 1/2 - 8" long) - 6 calories

1/4 cup or 1 oz red onion - 12 calories

1/4 cup or 1 oz green onion - 9 calories

1 garlic clove

1 Tbsp Ginger

Salt & Pepper

3 Tbsp water (optional fat free vegetable broth)

Directions:

Chop 3 1/2 oz chicken into cubes and season with salt and pepper

Minced fresh garlic clove

Minced fresh ginger

Chop red onion, green onion, and celery

Add 3 Tbsp of water (optional fat free vegetable broth) to cover bottom of pan

Braise (medium heat) ginger, garlic, green/red onions, and celery until desired tenderness

Add chicken and cook until no longer pink

Serve on 3 Lrg Cabbage or Romain lettuce leaves

Chicken Breasts and Mushrooms

4 skinless, boneless chicken breasts

1/2 teaspoon salt

1/2 teaspoon pepper

1 package button mushrooms, rinsed, patted dry and sliced

3 teaspoons minced, bottled garlic

1/4 cup balsamic vinegar

3/4 cup low-sodium chicken broth

1 bay leaf

1/4 teaspoon dried thyme

Cooking spray

Preparation

Season chicken with salt and pepper. Spray a nonstick skillet with cooking spray and heat to medium-high. Add the chicken and saute. until browned on one side. Add garlic, turn chicken breasts over &add mushrooms. Continue cooking while stirring the mushrooms. Cook for about three minutes, then add vinegar, broth, bay leaf and thyme.

Cover and simmer over medium-low heat for 10 minutes, stirring occasionally. Remove chicken, set aside and keep warm. Continue simmering the sauce, uncovered, for about seven minutes. Discard bay leaf and pour mushroom sauce mixture over chicken

Lemon Ginger Tempeh

Tempeh, 1 red

Vegetables, 2 green

Quinoa, 1 yellow

Coconut Oil, 1 tap

Ginger, garlic, scallions, lemon juice, all FREEBIES

Cauliflower Pizza Bites

Yields: 24 mini muffins

Calories: 142.28 calories (5.93 calories each mini muffin) + (calories for organic pizza sauce for dipping)

Ingredients:

2 Cups Grated Cauliflower (washed, dried and grated using a food processor or cheese grater by hand until rice-like or thinner – Note – Approximately one head of cauliflower)

1/4 Cup Egg Whites

1 Tsp Oregano

2 Tsp Parsley

1/4 Tsp Garlic Powder

Directions:

Pre-heat your oven to 450 F.

Using zero calorie Pam and spray your mini muffin tin.

In a hot frying pan, stir fry the “cauliflower rice” until the cauliflower is slightly translucent (about 6-8 minutes). Place in a bowl and let cool.

Place all other ingredients the food processor and blend until smooth.

In a bowl combine both the “cauliflower rice” and blended ingredients. Mix completely.

Evenly spoon mixture into your muffin tin molds. Press pizza dough down evenly and firmly (*The pressing down firmly is very important to make sure these stick together).

Place in your oven and bake for 20-25minutes.

Remove the pizza bites from the oven and let set until cool (This is also very important – let these pizza bites set in their pan for 5 – 10 minutes before removing – If you take them out while they are too hot they will break).

Once cool remove from muffin tin (either by tipping them out OR by running a thin knife down along the side and popping them out).

v Use organic, natural pizza sauce for dipping (or make your own sauce)

Enjoy!

Tips – Here are my main tips to make your pizza bites crusty:

· Make sure your cauliflower is dry after washing.

· Bake until crust-like. If you peak at your crust at the recommended cooking time and they are not golden… cook longer.

Family Size Taco Bake

1 lb lean ground turkey (4 red)

1 cup quinoa (4 yellow)

1 14 oz can of Rotel

4oz no salt added tomato sauce

1 lg zucchini or squash

Spinach

Shredded cheese

21 Day Fix Southwestern seasoning

I sautéed the zucchini and or squash in one pan. Cooked the quinoa in another pot. And cooked the turkey meat in another pan. The pot of quinoa got done first so I added the southwestern seasoning, spinach, tomato juice and spinach in with in and cooked it a bit on hot. When meat was done I added it and some with zucchini and squash. You will just need to judge what you would like more or less of. I have been cutting back on my meat intake so I used more quinoa and veges and it turned out great!!! One all mixed up I put in cooking baking dish, topped with cheese and let it bake to thicken up for about 10 minutes. My who family absolutely loved this meal!!!!

Buffalo Chicken Wraps

You will need: Whole wheat tortillas, Chicken Breasts, cheese and Franks Ref Hot sauce (the one that says WINGS)! Can also add tomatoes, lettuce or other toppings of your choosing.

Cook chicken in frost pot or bake, then shred the chicken and add sauce. Place on tortillas and add toppings. I also used Pesto as a sauce instead of sour cream.

Sirloin Black Bean Enchiladas

Serves 3 big portions, or 6 small

Ingredients

1/4 of a medium onion, diced
3 cloves garlic, minced
1 pound of ground sirloin
15 oz can of black beans, rinsed
1 tbsp Mexican oregano
2 tsp garlic powder
2 tsp onion powder
salt and pepper, to taste
Frontera Enchilada Sauce, Chipotle Garlic
6 whole wheat tortillas
6 oz Asadero cheese, grated (perfect for melting, low-calorie too)
Fage 0% greek yogurt (used in place of sour cream)
Green onion, chopped
Cooking spray or oil (I use coconut oil)

Directions

Preheat the oven to 350° F.

In a medium sauté pan, heat about a half a teaspoon of oil on medium heat. Add onion and sauté until translucent. Then add the garlic, ground sirloin, beans, oregano, and other spices.

White Fish with Tomato Salsa

Califlower Crust Pizza

Ingredients:

1 cup cooked, riced cauliflower
1 cup shredded mozzarella cheese
1 egg, beaten
1 teaspoon dried oregano
½ teaspoon crushed garlic
½ teaspoon garlic salt
olive oil (optional)
pizza sauce, shredded cheese and choice of your toppings*

Instructions

To "rice" the Cauliflower: Take 1 large head of fresh cauliflower, remove stems and leaves, and chop the florets into chunks. Add to food processor and pulse until it looks like grain. Do not over-do pulse or you will puree it. (If you don't have a food processor, you can grate the whole head with a cheese grater). Place the riced cauliflower into a microwave safe bowl and microwave for 8 minutes. There is no need to add water, as the natural moisture in the cauliflower is enough to cook itself. One large head should produce approximately 3 cups of riced cauliflower. The remainder can be used to make additional pizza crusts immediately, or can be stored in the refrigerator for up to one week.

To Make the Pizza Crust:

Preheat oven to 450 degrees. Spray a cookie sheet with non-stick cooking spray.
In a medium bowl, stir together 1 cup cauliflower, egg and mozzarella. Add oregano, crushed garlic and garlic salt, stir. Transfer to the cookie sheet, and using your hands, pat out into a 9" round. Optional: Brush olive oil over top of mixture to help with browning.
Bake at 450 degrees for 15 minutes.
Remove from oven.
To the crust, add sauce, toppings and cheese. Place under a broiler at high heat just until cheese is melted (approximately 3-4 minutes).

*Note: Toppings need to be precooked since you are only broiling for a few minutes.

Fish and/or Shrimp Tacos

Yum, Yum, Yum!!!! And my family loved it I don't even think they caught that it was made out of fish!!!

You'll need: 21 Day Fix Southwestern seasoning, white fish, shrimp if you care to use that, and toppings which could be spinach leaves, caprese tomatoes, cheese, pesto, jalapeños, shredded carrots, red onions.

With my dinner I also sautéed squash and zucchini!!!

Easy peasy!!!! Cook fish and shrimp and when finished mix together in the southwestern seasoning and serve with topping laid out for each persons personal choosing!

ENJOY!!!

Turkey Muffins

The perfect solution for when you are pressed for time and looking for a healthy and nutritious meal. You can make them virtually fat free.

Ingredients

2lbs ground Fat Free Turkey
3 egg whites
1 small onion (I used ¼ c minced onion)
2 celery stalks
2-3 tsp ground cumin
½ tsp dried thyme
2 tsp dry yellow mustard (optional)
2 tsp black pepper (optional)
4 tsp chipotle seasoning (I use Mrs. Dash Southwest Chipotle and it’s fantastic)
1 tsp sea salt
1-2 tsp garlic powder
¼ tsp Pure Stevia Extract powder

Directions:

Preheat oven at 325 degrees.Mix All seasoning ingredients together below with 2 packages (2lbs total) of the turkey.Bake for 20-25 minutes.

Cooking Tips:

If you over bake these, they will be dry, so when you take out of the muffin pan, turn upside down immediately on a cooling rack. Depending on your oven, you may need to adjust the baking time.

Approximately 60 calories, 13 gr Protein, 0 carbs, 0-.05g fat per muffin.

Baked Chicken Parmesan

Servings: 8 • Serving Size: 1 piece •
Calories:224.5 •Fat: 8.6 g •Protein: 25.1 g • Carb: 14.2 g • Fiber: 1.3 g

4 (8 oz) chicken breast halves, sliced in half
3/4 cup seasoned breadcrumbs
1/4 cup grated Parmesan cheese
2 tbsp butter, melted
3/4 cup reduced fat mozzarella cheese (I used Sargento)
1 cup marinara or Filetto di Pomodoro
cooking spray

Preheat oven to 450°. Spray a large baking sheet lightly with spray.

Combine breadcrumbs and parmesan cheese in a bowl. Melt the butter in another bowl. Lightly brush the butter onto the chicken, then dip into breadcrumb mixture. Place on baking sheet and repeat with the remaining chicken.

Lightly spray a little more cooking oil on top and bake in the oven for 20 minutes. Turn chicken over, bake another 5 minutes. Remove from oven, spoon sauce over chicken and top with shredded cheese. Bake 5 more minutes or until cheese is melted

Vegan Chicken Parmesan

Ingredients

2 liters heavily salted water
1 pkg Gardien breaded Chicken fillets
2 cups bread crumbs
1 cup canola oil
1/2 cup of "Diya" (or fave vegan brand) mozzarella cheese
1 cup "Go Veggie" parmesan cheese
2 oz olive oil
2 cups tomato sauce
to taste kosher salt, black pepper
200g dried spaghetti noodles
4 sprigs fresh parsley

Preparation

For the spaghetti, bring to the boil 2 liters of heavily salted water (same salt level as sea water). Follow cooking instructions on the box.
Add canola oil (at least 1/4" of oil) and preheat pan to a medium heat.
Pan fry the Bocca Chick fillets until golden brown. Once golden, spoon enough sauce to cover and top with the Diya mozzarella and 1/2 the Go Veggie parmesan. Keep the rest of the parmesan for the pasta.

Bake at 375°C until cheese is melted and lightly golden (about 5-10 mins). Once the spaghetti is cooked and drained, return to heat and add sauce, olive oil, salt and pepper.
Neatly arrange the noodles in the center of both plates, sprinkle with the remaining parmesan and chopped herbs. Top with the gardein™ chick´n parmesan and garnish with a sprig of herb.
Tip: do not rinse pasta under cold water, this rises off the starch and lowers the quality of the dish.

Chicken Cacciatore

Ingredients:

· 6 boneless, skinless chicken breasts

· 28 oz can crushed tomatoes

· 1/2 red bell pepper, sliced into strips

· 1/2 green bell pepper, sliced into strips

· 1/2 large onion, sliced

· 1 tsp dried oregano

· 1 bay leaf

· salt and fresh pepper to taste

· 1/4 cup fresh herbs such as basil or parsley for topping

Directions:

Quick method: Season chicken with salt and black pepper and place in the slow cooker. Pour tomatoes over the chicken, top with onions and peppers, add oregano, bay leaf, salt and pepper, give it a quick stir and cover. Set crock pot to LOW 8 hours or HIGH 4 hours. When the timer beeps, remove lid and keep the crock pot on HIGH one hour to help it thicken.

Better method but requires more prep: Heat a large skillet over medium-high, lightly spray with zero calorie PAM and brown chicken on both sides a few minutes, season with salt and pepper. Add to the slow cooker. To the skillet, spray with a little more PAM and add onions and peppers. Sauté until juices release and the vegetables become golden, a few minutes.

Add to the slow cooker. Pour tomatoes over the chicken and vegetables, add oregano, bay leaf, salt and pepper, give it a quick stir and cover. Set crock pot to LOW 8 hours or HIGH 4 hours.

Remove bay leaf, adjust salt and pepper and enjoy!

Cannellini Minestrone Soup

I actually love ones like this because you can play around with the recipe so much. Add a little extra of your favorite ingredients, take away some of your not favorite ones, but in the end it's super yummy and such a great comfort meal .... and we all have days we just need a comfort meal.

Ingredients:

4 cups chicken broth

1 can diced tomatoes

1 can tomato vegetable juice

2 cups escarole, cut into ribbons

1 cup chopped carrots

1 cup chopped celery

1 cup chopped potatoes

¼ cup cannellini beans

2 tablespoons chopped fresh chives

1 tablespoon chopped fresh parsley

¼ tsp pepper

2 ounces uncooked ditalini pasta, or another kind of pasta

Directions:

Place all ingredients in crockpot and stir well to combine them all. Cook on low for 6 to 8 hours. Serve and enjoy!!!

Chicken and Spicy Black Bean Tacos

Ingredients:

1 can black beans

1 can tomatoes with green chiles

1 ½ teaspoons chili powder

¾ teaspoon ground cumin

1 tablespoon plus 1 teaspoon extra virgin olive oil

12 ounces boneless chicken breasts

12 crisp taco shells or tortillas

Directions:

In crockpot cook beans, tomatoes, chili powder, cumin, and 1 teaspoon olive oil, and chicken on high for 1 and a half hours. Separate the chicken from the rest and put the mixture in a bowl and slice the chicken. Stir in 1 tablespoon olive oil into mixture. Serve with shells or tortillas.

Cheesy Quinoa Chicken and Broccoli

Ingredients:

• 1 cup uncooked quinoa

• 2 1/2 cup unsweetened almond milk

• 1 cup fat free cottage cheese

• 1 cup shredded cheese, low fat

• 1/4 - 1/2 tsp salt (optional)

• 1/4 - 1/2 pepper (optional)

• 1 tsp cayenne pepper (optional)

• 1 tsp garlic powder

• 1 tsp onion powder

• 3 cups fresh or frozen broccoli florets

• 2 cups cooked chicken

Directions:

1. Spray the slow cooker with cooking spray. Put everything in the slow cooker except for broccoli and chicken, and stir well to combine. Cover and cook on low for about 3-4 hours.

2. In the last 30 minutes of cooking, add the broccoli (do NOT need to defrost) and add chicken. Stir to combine. Cover and continue to cook, turning heat up to high, for about 30 minutes or until the broccoli is cooked.

21 day fix: 1/4 green, 1/2 red, 1/2 yellow, 1/2 blue!!