Fish n' Fries

Who eats fish and fries a.k.a fish n' chips while they're watching what they eat?

Me! Me! Me!  Especially if the fish is broiled and the fries are made from carrots.  Not only is this meal much healthier than the fried version, it is also much quicker to prepare and much quicker to clean up.

So tell me... are you a "Fish n' Fry" person or a "Fish n' Chip" person?  If you're a 'fish n' chipper', you can easily switch out the carrot sticks for carrot coins.

I hope this recipe saves your dinner by letting it be known that you can have fish n' fries (or fish n' chips) when eating healthy, regardless of what you like to call them.

Fish n' Fries

Ingredients:

• 2 baking sheets lined with foil
• 1 1/2 pounds catfish nuggets
• 1 pound carrot sticks (~3 C)
• 1 teaspoon olive oil
• 1 Tablespoon chili powder
• 1 Tablespoon garlic powder
• 1 Tablespoon cumin
• 1/2 teaspoon pink Himalayan sea salt

Directions:

1. Preheat oven to 425 degrees
2. Combine chili powder, garlic powder, cumin and salt in a small bowl
3. Place carrot stick in a bowl and toss with the olive oil and 1/3 (~1 Tablespoon) of the seasoning mix.
4. Place carrot mixture on 1st baking sheet
5. Bake at 425 degrees for 15-20 minutes, or until carrot stick are tender and start to crisp
6. While the carrot sticks are baking, toss the catfish nuggets with the remaining seasoning.  Mix well.
7. Add fish mixture to the 2nd baking sheet.
8. When carrot sticks are finished, turn on the oven broiler.
9. Place fish in broiler for 10 minutes, turning at minute 6.

Servings: 4 - 1 Red & 1 Green  

Perfectly Tempting Pork Tenderloin

I just have to say before I share this recipe, that if you love food (OK, who doesn't?), but don't enjoy cooking or cleaning up, you MUST get a Ninja!  Not only can slow cook, bake, roast and more with it.  But it comes with an awesome recipe booklet which was the start of this recipe.  OK, now that I've given the appropriate shout out to my favorite kitchen tool,  I will share my recipe based off their "Herb-Roasted Pork Tenderloins & Potatoes" recipe.

Perfectly Tempting Pork Tenderloin

Prep: 10 minutes

Cook: 45 minutes

Ingredients:

• 1 1/2 pounds red potatoes, cut in quarters (or eighths)
• 1 large onion, cut into wedges
• 1 1/2 - 2 pounds baby carrots
• 2 Tablespoons olive oil
• 2 teaspoons smoked chili powder
• 2 teaspoons cumin
• 2 teaspoons garlic powder
• 1/4 - 1/2 teaspoons Himalayan sea salt
• 1 large pork tenderloin (about 3 pounds)
• 1 1/2 C chicken broth

Directions:

1. Combine chili and garlic powders, cumin and salt.
2. Cut potatoes, onion and carrots and combine in a large bowl.  Add 1 tablespoon of olive oil and 1 tablespoon of seasoning mixture.  Toss to coat.  (If you are not using a Ninja, go ahead and toss in a roasting pan.)
3. Rub the pork with the remaining Tablespoon of olive oil and the remaining seasoning.
4. Place the tenderloin in your Ninja pot and cook for about 10 minutes on the STOVETOP setting.  (If you do not a Ninja, you can do this in a skillet.)  Cook until it's browned on all sides, then remove from the pot.
5. Pour the chicken broth into the pot.  Add in the potatoes, carrots and onion mix.
6. Set the roasting rack on top and add the browned tenderloin onto the rack.
7. Cover and cook at 375, checking after the first 20 minutes or so.
8. Make sure pork is cooked through.

Final Meals Prepped for the week!

Servings: Depending on the time of day, grab 1 Yellow of potatoes with 1 Green of carrots (about 8-10 depending on the size) and 1 Red of tenderloin (about 2 slices depending on the thickness).  I had about 8 servings if eating this way, but I like to use the tenderloin for sandwiches and wraps too!


Alternatives: Use any of the 21 Day Fix Seasonings to season this recipe.

Ninja-Slow Cooker Pumpkin Coconut Chicken Curry - Fix Approved

It's funny sometimes how I come up with recipe ideas.  This one was actually quite simple.  I had some canned coconut milk from another recipe that I wanted to use up.  I also had some canned pumpkin from a completely separate recipe that I wanted to use up. I figured coconut and pumpkin would go well together and BAM!  I searched online, found a recipe and made it work for the 21 Day Fix.

The base for this recipe came from: http://www.tablefortwoblog.com/slow-cooker-pumpkin-coconut-curry/.  I used my Ninja, so I could only clean one dish because I do not enjoy dishes one bit!  Plus, for some reason, I do not prefer meat cooked in a slow cooker.  It must be cooked ahead of time and added to it.  Don't ask how I can tell, but I guess my taste buds are pretty picky.

This recipe was actually quite easy, but finding some of the spices were a bit tricky.  I ended up finding everything at Sprouts Farmer's Market.  I'm sure Whole Foods will carry them too, especially if there is not an Indian grocery in your area. 

Fix Approved Ninja-Slow Cooker Pumpkin Coconut Chicken Curry

Ingredients:

• 2 blue containers of coconut milk (you can opt to do 4, but I never like to use up all of my blue unless I'm making pizza)
• 1 C pumpkin puree
• 1 1/2 C chicken stock/broth
• 1/2 Tablespoon curry powder
• 1/4 teaspoon tumeric powder
• 2 teaspoons garam masala
• 1/4 teaspoon pink himalayan sea salt
• 1/4 teaspoon ground black pepper
• 1/2 large onion, diced
• 1 garlic clove, minced
• 4 carrots, cut into 1-inch pieces
• 1 C 1-inch cubed sweet potatoes
• 2 chicken breasts, cut into 1-inch cubes
• Juice of 1 lime

Directions:

1. Cook chicken over medium heat until lightly browned.  (Transfer to slow cooker, if not using a Ninja)  
   
2. Add coconut milk, pumpkin puree, chicken stock, curry powder, tumeric powder, garam masala, salt, and pepper.  Whisk together to make sure its all combined and spices are evenly distibuted.
3. Add the onion, garlic, carrots, sweet potatoes and lime juice to the mixture and stir.
4. Cook on low for 6 hours.
5. Serve over rice, quinoa (or cauliflower rice as I have shown, to add another green, over another yellow)

Servings: About 1 1/4 C is 1 Red, 1 Yellow, 1 Green and 1/2 Blue.  When served with cauliflower rice you add 1 more Green.

Enjoy!

Mustard-Glazed Cod

Mustard Glazed Cod Dinner

Eating healthy doesn't mean boring!  Eating is an experience to be enjoyed.  This quick and easy cod dish is a great start to experiencing a healthy dinner.

I got this recipe from the TeamBeachbody Meal Planner that is available at the Club Membership level.  I then modified it to fit the 21 Day Fix portions.  This recipe was so easy and delicious that it will make it back in my meal prep rotation soon.

Mustard Glazed Cod

Prep Time: 10 minutes
Total Time: 20 minutes
Cook Time: 10 minutes
Servings: 3

Raw cod fillets

Ingredients:

• 1 lbs cod, raw
• 1 tablespoon extra virgin olive oil
• 1 tablespoon lemon juice
• 1 tablespoon dijon mustard
• 1 teaspoon basil, dried

Directions:

Glazed cod before cooking

1. Preheat oven to 450°F.
2. Rinse fish and pat it dry with a paper towel.
3. Lightly coat a shallow baking pan with nonstick cooking spray.
4. Place fish in prepared pan, tucking under any thin edges.
5. Combine olive oil with lemon juice, mustard and basil.
6. Pour sauce over fish, and bake for 4 to 6 minutes per 1/2 inch thickness of fish or until fish flakes easily with fork.



Cooked, flaky cod

7. When ready to serve, place fish on serving plate and spoon sauce over top.

Servings: 1/3 fish is 1 Red and 1 teaspoon.

I enjoyed this dish with 1 Green of sauteed asparagus and 1 Green of Zoodles (zucchinni noodles).  Total meal was 1 Red, 2 Green and 2 teaspoons.


To get your own copy of the 21 Day Fix and join an upcoming group, go to: 21 Day FIx Deal

Taking Extreme Measures

As a recovering approval whore, I had to make a long term commitment to myself to do something for me, regardless of others actions or perceived thoughts.  Anyone who struggles with the dreadful "Disease to Please" might understand my desperate need to put a stake in the ground and stand firm on something I wanted for myself.  It is exhausting living the life you think other people want you to live instead of living your life as you desire.  Even if you don't think you suffer from this disease, be wary, as its symptoms are so subtle that you may not really recognize it. However, if you often feel guilty saying "No," constantly feel the need to explain to others the reason for your decisions or feel resentment towards others for not accomplishing the goals you have set for yourself, you may want to give consideration to this disease and find out more.   

So, I chose to do an extreme workout (not a problem for this workout junkie) AND a disciplined nutrition regimen for 21 days (HUGE personal challenge).  I know 21 days may not seem like a lot to some, but you'd be surprised what can come up in 21 days.  Disciplined nutrition over a longer period of time than 3-4 days has always been my downfall.  Part of it was not knowing what to do, but a lot of it is related to my lack of self-discipline spurred by the erratic people-pleasing syndrome from which I suffer.

My progression into this People-Pleasing syndrome, although rather interesting when I look back on it, is actually quite common.  Although my story may not fit exactly with yours or someone else you know who suffers from this affliction, I would think you could relate.  My original desire to look a certain way spurred by what I thought would make people like me.  Like most, this ugly disease started when I was a child.  I grew up as the Black girl in a predominantly Caucasian suburban area.  I couldn't change the fact that I was Black, but I could change my size.  I'd rather be just the Black girl and not the Big Black girl.


What's so thought-provoking to me is that the same disease that drives me to look a certain way also prevents me from it.  Somehow, I can't find it in me to stay committed to what it is I said I wanted to do.  My noncompliance is so subtle, and my pleasing affliction so strong, that I don't even recognize it happening.  On any given week I'll receive dozens of invitations to get thrown off track.  Whether it be an impromptu team lunch, chocolates, cake or other treats offered in the workplace, requests to attend parties, celebrations, drinks with friends or an 'off-site' meeting disguising all the above.  It's easy to decline most impromptu work offerings with the statement, "Oh, I brought my lunch today," or "Sorry, I have errands to run," but difficulty arrises when I have set a time for my commitment and it happens to interfere with someone else's planned event.

Realistically, these invites are truly great because in all cases, except the passing off of sugar treats around the office, these invites mean people enjoy me enough to want me to be around.   It's not the invites that are a detrimental deterrent to my rigorous plans, but rather the urge to say "yes" to the invite for all the wrong reasons.  This compulsion is pushed by the fear that if I turn someone down too many times, I will no longer be invited.  I will no longer be included.  I may no longer be liked!  Say what?!  It's such a vicious cycle!

Like any disease involving the psyche, there is a denial or an involuntary cover up.  I would mask my issues and create valid reasons in my mind as to why it was OK to back off my original plan.  The simple phrase was, "Well I'm X so I should have a little Y."  You can add your most common X and Y. My common X would be "a single mom",  or "I work hard" and Y could be anything from a "piece of cake" to a "glass of wine" to a "fun night out!"  The Y's would come up, simply because people asked and I somehow felt obligated to say "yes", regardless of what it was I had originally planned for myself.

"For am I now seeking the approval of man, or of God?  Or am I trying to please man?  If I were still trying to please man, I would not be a servant of Christ."  Galations 1:10 (ESV)

With my current plan for 21 Days, I thought I could handle the events that were currently on my calendar by either skipping or following through with proven techniques to keep me on track.  These techniques were as simple as bringing my own food to a party or bringing the healthy dish.  I was fine with doing that, but I was surprised by all of the unplanned temptations that nearly persuaded me back into "whore"-dom -- random party invites, dinner invites, charity events with amazing chefs who paired dishes with wine, an open box of fresh Belguim chocolates offered in my office by a manager straight from a business trip in Brussels!  The list goes on and on.

"The fear of man brings a snare, but whoever trusts in the LORD is safe" Proverbs 29:25 (NKJV)

I thank God for a friend who brought me back to reality, in the most unexpected way.  He had purchased 2 tickets to a charity event being offered by the Austin Food and Wine Alliance and asked if I was free.  "Aaargh!" I thought because technically, I was free.  I responded as such, thanked him for the invite and courageously told him how I wanted to curse him at the same time because of what I was doing.  My diseased brain was starting to waver, especially after viewing the link he sent and seeing what delicious food would be prepared at the event; none of which was on my plan.  However, his support for what I was doing for me set me straight.  Not only did it spark a renewed commitment to myself and gave me the courage to handle the 15 other traps I would be lured into during the next week, including the chocolates which I kindly accepted, but haven't touched.  My exchange with him really helped me to reconsider why I was doing this and what it would mean for my ability to reach my goals by wavering.  I finally could be confident enough to say "YES" to me!

I could sum things up with those last two sentences, but it's really more than just a simple reconsideration of my goals.  My friend and his temptation was providentially placed at the right place at the right time.  The reality is, I've been intentionally working on conquering my "disease to please" for quite some time and only recently have I connected the dots.

I've been asked numerous times in various forms, "How is it that I know what to do, but just can't seem to do it?"  I always boiled this question down to a person's "why."  I would ask them, "Why are you doing it?  How will it make you feel to accomplish your goal?"  The last 2 statements in the last paragraph about saying yes to me really boiled down to my why.  The reality is that this commitment to doing what I say I will do goes far beyond a "why". You can have a compelling why, but if you don't have the confidence to go for it, you will not succeed.

I am able to stand stronger because I have been intentionally working on my self-confidence.  People-pleasing erodes your self-confidence.  Understanding what God's purpose is for your life and boldly going forward with it, regardless of the obstacles not only highlights your trust in His plan and your belief in His journey,  but builds your self-confidence.  I plan to share more about what I'm doing to build my confidence.  Seeing this journey that I've decided to take for me through is just one thing.  Stay tuned...

While Googling "The Disease to Please," I came across a great article from a Christian author who has provided me with so much value through one her books, Made to Crave.  Lysa TerKeurst provides such pragmatic insight into handling some of our daily hangups through scripture. Check out http://proverbs31.org/devotions/devo/overcoming-the-need-to-please-disease/.  If you would like to join me in my free online accountability group where we go through Made to Crave or any other accountability group, please go to https://getyourlife.techifiness.com and fill out the form. 

Mini Veggie Egg Cups

I've been inspired by a new round of the 21 Day Fix and viewing posts and videos from the program's creator, Autumn Calabrese to create more recipes for my "Fixers."  This recipe is simple and easy and came straight from the 21 Day Fix Extreme Eating Plan booklet.  I whisked up 2 batches and put one in the freezer.

I have included the recipe below and some pictures from when I made it.  At the very bottom I have added a link to a video Autumn created while making these egg cups.  I consider cooking an art and just like any form of art, the interpretation of the recipe is truly in the eye of the chef.  You will  see that we took slightly different paths, so do what works and is easiest for you.

Ingredients:

• Non-stick cooking spray
• Reynolds Aluminum Foil Jumbo Muffin cups (optional, you don't even have to use Reynolds, but just make sure the paper liner can be removed.) 
• 12 large eggs
• sea salt of Himalayan salt (Mineralize) and ground black pepper to taste
• Oregano, Basil and/or Marjoram to taste (this isn't in the recipe but I love any one or all of these spices in my eggs!)
• 1 10-oz. bag raw baby spinach finely chopped (I made a double recipe and had a hard time utilizing 2.5 5-oz. bags, so do your best)  
• 1 medium red bell pepper, finely chopped
• 2 green onions finely sliced

Directions:

1. Heat oven to 375 degrees
2. Lightly coat a 12 cup muffin tin with spray.  (I prefer to use the Reynolds Aluminum Foil Jumbo muffin cups with this inner paper removed because I strongly dislike washing more dishes than necessary and I really don't want to get inside 12 or 24 muffin tins to catch what got stuck.  Spray the baking cups just like you would the pan and don't forget to remove it when reheating in the microwave.)
3. Place eggs in a bowl and whisk to blend.  Add in seasonings, if desired and stir.
4. Chop veggies and add them to the whisked eggs.  Mix completely.
5. Spoon egg mixture into tins evenly.
6. Bake for 15-20 minutes or until an inserted toothpick comes out cleanly from the center.

Servings:

2 muffin cups is 1 GREEN and 1 RED.

These will last ~1 week in your refrigerator.  They can also be frozen.  Check out Hatch Green Chile Extravaganza for more muffin cup ideas. 

Check out Autumn's video too! http://www.teambeachbody.com/teambeachbodyblog/nutrition/recipes/mini-vegetable-egg-cups

Ninja Chili

I tend to crave hot soups and chili when the temperatures get cooler.  Last week's unusually early cold snap got me in the mood to whip up a quick batch of chili.  I wanted this chili to include more vegetables than usual, but I know my son who is currently in a "I don't like peppers or zucchini phase" would not eat my chili if he could see them in there.  So I used a little trick I read years ago from a book I have called Stealth Health by Evelyn Tribole, M.S., R.D.  She has many tips to "Eat Right in Spite of Yourself."  One of these tips is to dice the veggies so small they are almost undetectable.  You must be careful to choose veggies that will blend in with what you're cooking, otherwise I would advise pureeing them.  For this chili, I added red and green peppers because they would blend in easily.
  
One more tip to keep this recipe cost effective and healthy is to use your own seasonings.  If you are working towards eating at home more always keep the most generally used seasonings in any recipe.  This includes oregano, thyme, basil, salt, pepper, cumin, chili powder and I'm sure a few more.  I used to always buy the Fowler's 2-Alarm Chili Kit, until I actually read all of the packets and realized I had all the ingredients anyway.  I decided I was wasting my money buying a chili kit so I stopped.  Plus, you can control exactly what goes into your chili and change things up as you get more confident in knowing what you and your family will eat.

Finally, I only call this Ninja Chili because I made it using my Ninja.  This device is a staple in helping me make quick healthy meals.  I enjoy my slow cooker and you can make this recipe using yours.  I prefer my Ninja because I can cook or sear the meat in the same pot where I'm slow cooking.  I also think the cast iron pot gives the food a different taste than the typical ceramic pot of a slow cooker.

Ingredients:

• 2 lbs. ground meat (at least 95% lean ground beef, ground chicken, turkey or even lean pork)
• 2 cloves garlic, chopped
• 2 C stewed tomatoes (I ALWAYS make extra of Brooklyn Farm Girl's and freeze them - BFG Best Stewed Tomatoes)
• 1 8-ounce can tomato sauce
• 3 8-ounce cans of water
• 3 tbsp chili powder
• 1 tsp ground cumin
• 2 tsp oregano
• 2 tsp basil
• 1 tsp rubbed sage
• 1 tsp sea salt
• 1/2 tsp cayenne pepper
• 1 medium onion, chopped finely
• 1 red pepper, chopped finely
• 1 green pepper, chopped finely
• 1 15 ounce can or 2 Cups cooked, drained and rinsed black or kidney beans (optional)

Directions:

1. Brown the ground meat on high and break apart with a utensil that will not damage your Ninja's coated surface.  (For the recipe in the picture I used 1 pound of ground beef and 1 pound of ground chicken)
2. Add the garlic and let cook for about 1 minute with the meat.
3. Add the remaining ingredients, except the onions, peppers and optional beans.  Stir and switch to the slow cooker mode.  Choose your temperature based on how much time you have before serving time.  (I  put it on high since dinner needed to be in about 2 hours)
4. Chop your onions and peppers and stir in.  
5. Add your drained and rinsed beans.
6. Cooks Tip: Since the chili has had a few minutes to cook, take a teaspoon of the liquid and see if it will be flavorful enough for your family.
7. Serve hot and enjoy!

For 21 Day Fix portions - 1 1/4 C is 1 Red, 1 Green and 1/2 Yellow