Nashville/Nutrition/Recipes/Uncategorized - Oct 04, 2018

Spinach and Artichoke Chicken Thighs

' happy Thursday! I am always looking for healthier twists on some of my favorites, and this week that came together in the form of spinach and artichoke chicken thighs! I’ll jump right to the chase and share the recipe! 4 bone in skin on chicken thighs 1 white onion chopped 1 bag frozen artichokes 1 bag spinach 2 tbsp butter 1/2 can coconut milk 1/4 c White wine garlic, salt, black pepper, cayenne pepper to taste Start by sautéing onions 1n 1/4 of the butter, once they start to yellow, add chicken thighs. Cook for about 15 minutes, and then flip thighs for about 5 to brown the skin and crisp it up a bit! Then add in artichokes and spinach. Sauté for another 2 min before adding coconut milk and spices. Let simmer for about 5-8 minutes and then add in wine. Simmer for another 5-8 minutes and then you are done! Serve over rice   y’all this was even better as leftovers for lunch just now- flavors are perfect and the spinach/artichoke combo pairs perfectly with the richness of the chicken thighs and coconut milk! Let me know once you try it! xxoo  
Nutrition/Recipes - Mar 20, 2018

Homemade Cashew Butter

' Happy Tuesday! Today I’ve got a great recipe for all of you who love nut butters! This recipe came out of nowhere yesterday, when I realized I had forgotten to buy my favorite Mixed Nut Butter from Trader Joe’s. I was testing oatmeal protein cookies and wanted a nut butter topper and was all out! A quick check of my pantry showed that I had roasted cashews and so I decided to try making my own! It was a win, unlike the cookies which were not... oops! Once I committed, I decide I wanted more than just regular cashew butter, I want honey cinnamon cashew butter- best decision I’ve made in awhile! So may I present to you: Honey Coconut Cinnamon Cashew Butter Recipe: 2 c warm roasted cashews 2 tsp honey 3 tsp coconut oil Cinnamon to taste Throw the cashews on a cookie sheet and roast at 350 until warm. Once warm, add cashews into food processor. At first it will create a cashew “flour” which will then turn into a Ball, and as the oils release becomes nice and creamy- takes about 10-15 minutes. Once you have the desired consistency add in the honey, coconut oil, and cinnamon and blend! It will be warm- which is delicious, so let cool if you want it to be normal spreading temperature! Then put on EVERYTHING!! Enjoy and let me know what you think! Xxoo Meg
Nutrition/Recipes - Jan 30, 2018

Meal Prep

' If you are interested in health or fitness at all, odds are you have heard of, or already do, meal planning. Meal Planning is a great way to stick to your goals and stay on track each week with healthy eating! Plus it is cheaper and saves both time and money! Going in with a plan is always a better and more efficient way to shop, so come up with the recipes you want to make and figure out what you need from the store! Pick out a time to shop and prep that is the same or close to the same each week. This will help you stick to a routine. Prepping can take a few hours, so its often done on the weekends when there is time to cook and shop! Knowing your weekly schedule can also help you plan, like if you know you have lunch or dinner plans during the week, shop and plan accordingly! I do my grocery shopping on Monday mornings each week and then usually cook that afternoon during my break. When I go to the grocery, I go with about 3-4 recipes worth of ingredients written down, and that allows for meals for both lunch and dinner mon-friday. I usually have a smoothie for breakfast so if I’m out of those ingredients I will stock up as well! This week my menu is as follows: Trader Joe’s Sundried Tomato Basil Chicken Sausages 1 Red Bell Pepper 2 zuchhini I cooked the sausages until almost cooked, then sliced them up and threw them back in the pan with the veggies. Once cooked through, put in Tupperware and let cool before topping and putting in the fridge. Ground Turkey and Zoodles 1 lb ground turkey 1 frozen package Trader Joe’s Zoodles 1 orange pepper chopped 1tbsp avocado oil Cook zoodles according to the package, while doing that brown ground turkey in avocado oil. Once both are cooked, add zoodles into ground turkey and add in chopped peppers, I also added in 1 tbsp of scallion dill cream cheese (could use Kite Hill dairy free cream cheese) for a flavor boost! Chicken Stirfry 1lb Trader Joe’s organic chicken tenders 1tbsp teriyaki Sliced shiitake mushrooms Chopped zucchini 1 yellow pepper chopped 2 c brown rice Chop up tenders and pan cook, once almost fully cooked, add veggies. Cook rice in a rice cooker or stovetop according to directions. Roasted Green Beans 1 bag frozen green beans 1tbsp olive oil Red chili pepper flakes Combine all ingredients and roast until green beans are cooked through- about 30 min. Once everything is cooked an cooled, separate accordingly and then you have a full week of meals to eat and enjoy!