Coconut Macaroons

So I was SERIOUSLY craving something sweet yesterday and happened to run across these cookies from Skinny Ms. What a life saver! They were so sweet one did the job!



Ingredients:

• 2 medium (very ripe) banana
• 2 cups finely shredded coconut (I used unsweetened coconut)
• 2/3 cup mini chocolate chips, (gluten-free/vegan used in this recipe, Enjoy Life brand)

Directions:

Preheat oven to 350 degrees. In a medium mixing bowl, combine the bananas and coconut until well blended. Stir in the chocolate chips. Shape into 16 cookies or drops and place on a parchment lined cookie sheet. Don't allow the cookies to touch. Bake until coconut is golden and cookies are set, approximately 20 to 25 minutes. Allow to cool to room temperature while still on the baking sheet. Store in an airtight container.

Garlic & Romano Cheese Mashed Cauliflower

Thanksgiving is my FAVORITE meal of the year. So I am going to be real honest, I'm not sacrificing flavor on this day. But when you come across a healthy swap that tastes just as good, I'm down with that. Here's a great example from Faithfulness Farm...


Ingredients:

• 1 head cauliflower
• salt & freshly cracked pepper
• 4-6 cloves garlic, peeled
• 1/3 cup extra virgin olive oil
• 1/3 c cream
• 1/3 c grated Romano cheese
• Salt & freshly cracked pepper

Directions:

Clean cauliflower and break into large pieces. In a large piece of aluminum foil, tightly wrap cauliflower and peeled garlic cloves that have been seasoned with salt and pepper and place in 350°F oven and bake for 45-55 minutes or until tender. Put into casserole dish and mash to desired consistency (I like a little texture to mine, but if you want them really smooth, use an immersion blender in another bowl!). Add EVOO and cream and mix in well. Add the grated Romano cheese and season with salt and pepper as desired. Makes 3-4 servings. Can be made ahead and reheated in a 350°F oven until piping hot.

Spicy Roasted Squash

I love squash, but I struggle most with what to do with Acorn Squash! This looks like a perfect side dish...maybe even for Thanksgiving! This recipe is from Howsweeteats.com

Ingredients:

• 1 large acorn squash, seeded and cut into slices
• 3 tablespoons coconut oil, melted
• 3 tablespoons brown sugar
• 1 teaspoons chili garlic sauce
• 1/4 teaspoon salt
• 1/4 teaspoon pepper
• 4 ounces feta cheese, crumbled
• 1 tablespoon freshly chopped basil
• 1 tablespoon freshly chopped cilantro
• 1 tablespoon freshly chopped oregano

Directions: Preheat oven to 375 degrees. Mix the oil, sugar and chili garlic sauce in a bowl. Lay the squash in a pan, drizzle with sauce and season with salt and pepper. Roast for 20 minutes, toss the squash around a little, then roast for another 20 minutes. Sprinkle on the herbs and feta after the squash is cooked, drizzle with any left over sauce from the pan and serve! 

Protein Cookies (G/F)

A perfect cookie for kiddos...sweet and yummy, but packed with nutrients! This recipe is by Kula Mama.

Ingredients:

• ¼ cup coconut oil (unrefined, organic)
• ½ cup maple syrup
• 2 eggs
• 1 teaspoon vanilla
• 1 cup almond butter (or any nut butter you choose, sunflower seed butter will react with baking soda and turn the cookies green however)
• 2½ cups GF oats (just sub regular oats if you don't follow a gluten free diet)
• 1 teaspoon baking soda
• ¼ cup chocolate chips (use dairy-free if needed, you can also use dried fruit here instead)
• ¼ cup chia seeds (or any seed or chopped nut) (you can omit seeds if your kids don't like them)
• ¼ cup sunflower seeds (or any seed or chopped nut) (you can omit seeds if your kids don't like them)

Directions:

Combine the coconut oil and maple syrup until creamy, then add eggs, vanilla and baking soda. Blend in the almond butter, and finally stir in the oats, chocolate chips and seeds/nuts. Bake @350 degrees for 10-12 minutes. 

Creamy Lentil Soup

There is nothing more comforting than a bowl of soup when the snow begins to fly. I have always loved the taste of lentil soup, but sometimes the texture of lentils is less than appealing. This is the perfect way to enjoy the health benefits of lentils but get the satisfaction of a creamy bowl of soup!! This recipe is from Skinnytaste.com.


Ingredients:

• 1 tsp olive oil
• 3/4 cup chopped scallions
• 2 garlic cloves, minced
• 1 medium chopped tomato
• 1/4 cup plus 2 tbsp fresh cilantro chopped
• 1/2 tsp cumin powder
• 1 cup cup dried lentils
• 1 small red potato, peeled and diced
• 4 cups reduced sodium chicken or vegetable broth
• 1 bay leaf
• kosher salt, to taste
• black pepper, to taste
• Optional: light sour cream and 2 Tbsp scallions for garnish

Directions:

Heat a large pot over medium heat. Add the oil, scallions, garlic and tomato to the pot, season with salt and pepper. Cook stirring until soft, about 10 minutes. Stir in 1/4 cup cilantro, cumin and cook 1 minute more.

Add the lentils, potato, broth and bay leaf. Bring to a boil then reduce the heat to medium low, cover and cook until the lentils become tender about 30 minutes.

Remove the bay leaf, and puree the soup in the blender in 2 batches (so it doesn't explode) until very smooth. Adjust soup with salt and pepper to taste, then ladle into bowls and top with sour cream, scallions and cilantro, if desired; serve immediately.

Egg Muffins

An easy and delicious breakfast...make once and have breakfast ready for 4 days! Great for snacks, too!

Ingredients:

• 6 eggs 
• 3 egg whites 
• 1 c chopped fresh spinach* 
• 1 1/2 c chopped fresh broccoli* 
• 1 1/2 c chopped fresh mushroom* 
• 1 tsp minced onion 
• 1 tsp Sriracha sauce 
• Splash of milk 
• Salt 
• Pepper 
• 1/2 c shredded cheddar cheese 

*Sub out your favorite veggies! Just make sure you have 4 cups worth!

Directions:

Set oven to 350. Mix everything but cheese together in a bowl, divide evenly between 12 muffins in a tin and sprinkle with cheese. Cook for 20-25 minutes until set. Serving is 3 muffins. For you 21 Day Fixers: 1 red, 1 green 1/2 blue :)

Greek Chicken Pitas

Here's an easy, healthy lunch!! This recipe is from eMeals blog.

Ingredients

• ½ cup 2% reduced-fat plain Greek yogurt
• ⅓ grated (peeled and seeded) cucumber
• 2 teaspoons fresh lemon juice
• ⅛ teaspoon salt
• 1 clove garlic, minced
• 1½ cups chopped deli rotisserie chicken
• 4 whole-wheat mini pita rounds, split
• ½ cup baby spinach
• 2 plum tomatoes, sliced

Directions:

Mix Greek yogurt, cucumber, lemon juice, salt and garlic in a bowl. Add chicken and stir to coat. Fill the pitas with chicken mixture, spinach and tomatoes!  Easy and delicious!

Mushroom and Tomato Frittata

I love a frittata. Easy, one pan, good for any meal, reheats well... Never a bad time for a frittata. :)

The trick for the best frittatas is GOOD QUALITY INGREDIENTS! There are so few ingredients in a frittata that its the perfect time to let strong flavors shine! Splurge on heirloom tomatoes or top quality parmesan to really make this dish sparkle!

This recipe is modified from ReluctantEntertainer.com

Ingredients:

• 2 Tbsp olive oil
• 2 large shallots, finely chopped
• 1/4 cup green onion, finely chopped
• 1/4 cup red onion, finely chopped
• 8 oz. Crimini (baby bella) mushrooms, thinly sliced
• 12 eggs
• 3 Tbsp skim or 1% milk
• 2 Tbsp. parsley, finely chopped
• 1 cup good quality Parmesan cheese, grated and divided
• 2-3 tomatoes, sliced
• Salt and pepper

Preheat oven to 350. Heat 1 Tbsp oil in oven safe pan over medium heat. Add the shallots and cook for a minute, then add the green and red onions and sauté for another 3-4 minutes until tender. Add the mushrooms and continue to cook until the liquid has been released and evaporated from the mushrooms and they are soft, about 7-9 minutes.

In a separate bowl, beat the eggs and milk together. Add the parsley and 3/4C of the cheese. Season with salt and pepper.

Turn the heat in the pan to medium-high and add the second Tbsp of oil to the pan. Pour the egg mixture over the mushroom/onion mix and tip pan to evenly distribute. Let cook for about 4-5 minutes until the sides begin to set.

Place the sliced tomatoes on the top of the egg mixture and sprinkle with remaining cheese. Put the pan in the oven and cook for about 25 minutes until the top begins to lightly brown and the middle of the frittata is set. Makes about 6 servings.

Homemade Clean Mayo

I am a mayo fanatic. I could eat the stuff with a spoon! But since eating clean I have eliminated it from my diet because the store bought mayo has some questionable ingredients, and truthfully, it took a little piece of my soul along with it. Then I stumbled upon this recipe and realized I could still have my mayo and eat it too!! Ahhh, its the little things in life!! (Just make sure its in moderation and count it towards your macros as a fat!) This recipe is by the Healthy Foodie.

Ingredients:

1. One egg, either large or extra large. Use two eggs if you only have medium on hand.
2. One cup Extra Light Tasting Olive Oil (use good quality, EXTRA LIGHT tasting!)
3. The juice of half a lemon or lime (about 2-3 teaspoons)
4. A generous pinch of salt

In a tall glass jar, wide enough to use an immersion blender in, crack the egg and pour in the olive oil and add the lemon juice and salt. Let the egg settle to the bottom of the jar, under the oil. Now if you want to add anything to the mayo, such as garlic, horseradish, mustard, etc, do so now. Next, place the blender at the bottom of the jar, turn it on and let it sit at the bottom for a good 20 seconds. The mayo will begin to form before your eyes! After about 20 seconds, slowly raise the blender as it continues to blend all the way to the top, keeping it in the mayo so you don't get sprayed. Move the blender around to make sure you have all the oil mixed in well, and then you're done! Homemade, healthy mayo!

Greek Chopped Salad

I struggle with lunch each and every day. It's like I forget that I have to eat that meal so at 2pm when I'm starving I scavenge for some high carb delight to keep me from passing out. Terrible! So I'm on the hunt for something healthy and veggie heavy that I can keep prepared in the fridge. I stumbled upon this gorgeous salad so I am making it tonight to have in the fridge for the next two days! This recipe is from A Farmgirl's Dabbles.

Ingredients:

For the salad:

• 3 c. halved cherry or grape tomatoes (quarter the tomatoes if they are larger)
• 2 large English cucumbers or 8 smaller Persian cucumbers, chopped
• 1 large green bell pepper, seeded and diced
• 1 large red bell pepper, seeded and diced
• 1 c. diced red onion
• 1 c. pitted and roughly chopped Kalamata olives
• 1/2 c. chopped fresh mint
• 1/3 c. chopped fresh parsley
• 1/3 c. chopped fresh oregano
• 1 8-oz. block of feta, diced (or use crumbled feta)

For the salad dressing:

• 1/2 c. freshly squeezed lemon juice + zest of 1 lemon
• 1/4 c. white balsamic vinegar
• 1/4 c. extra-virgin olive oil
• 6 medium garlic cloves, minced
• 2 tsp. Dijon mustard
• 1/4 tsp. kosher salt, plus additional sprinkled over the top before serving
• 1/8 tsp. freshly ground black pepper, plus additional sprinkled over the top before serving

This is best when prepared ahead of time. Toss together all of the salad ingredients except for the feta.  Mix up the salad dressing and pour about 2/3 over the salad. Refrigerate for 2-3 hours, tossing every hour to let the flavors meld. Before serving, add the feta and remaining dressing and gently fold. Follow up with a sprinkle of salt and pepper!

Because I Love My Body, And Yours!

Sometimes I feel like my true message is lost in the pressures of society to be thin. I don't want to help you get skinny. I really don't. I'm not skinny, and I never want to be. My passion for fitness and eating well comes from my background as a nurse. It stems from the biology of HEALTH, of eating for nutrition and exercising to keep our muscles lean, our hearts strong, our lungs powerful, and our blood vessels elastic. I want to help people reduce their body fat in order to have more energy and stress their bodies less. More energy and less weight allows for more movement and the cycle of health is perpetuated. I want to keep people from becoming or remaining obese because I want to fight against the chronic diseases I see my patients suffer from. Diabetes, heart failure, and cardiovascular disease  may not kill you right away, but I see it strip people of life, independence, hope and the motivation to live.  These diseases aren't just "part of life" and pills don't make things better.  I want to help people live long, healthy lives free of avoidable diseases.

My second motive is to help people feel confident about themselves. I want people to love the healthy, strong body they see in the mirror. Sometimes that extra 10lbs is all it takes to take a toll on your self esteem and this can steal joy from your life. If that extra 10lbs doesn't bother you, then it sure as hell doesn't bother me!! But when it makes you uncomfortable and you find that it is keeping you from feeling happy with your body or it's enough to weigh on your mind, then I want to help you find a way to get rid of it in a healthy, natural way. I want to help free your mind and your soul of that concern so that you can feel happy and confident. There is nothing more beautiful than a woman that is confident in her skin, no matter what size!!

I hope my passion of helping people live physically and mentally healthy lives is apparent and understood! There is NO IDEALSIZE OR WEIGHT! I want to help you be the healthiest and happiest version of YOU! I workout and eat well because I love my body and value my health. I wish to spread that attitude to those I work with! Let's make health and happiness contagious! ❤️

Coconut Mango Chia Pudding

This is an awesome breakfast or dessert for the warmer months! It's creamy, cool and you can replace the mango and coconut if that's not your thing. But it is MY thing. Is it ever...

I ran across this recipe originally at skinnytaste.com, but I've modified it to fit nicely in the 21 Day Fix plan. Here's how I made it:

Ingredients: (makes 2 servings)

• 1/3 C lite coconut milk
• 2/3 C unsweetened almond milk
• A few drops of Stevia (optional)
• 2 Tbsp Chia seeds
• 2 Cup chopped mango (I used frozen and just thawed them in the fridge)
• 2 Tbsp shredded unsweetened coconut

Place the coconut milk, almond milk, Stevia (if using) and chia seeds in a small mason jar or other jar with a tight fitting lid. Stir well and let sit on the counter for about 15 minutes. Shake the jar well again (make sure the seeds are not clumped on the bottom of the jar) and place in the fridge at least overnight. When ready to eat, add chopped mango and coconut. I make a few of these at a time and they keep in the fridge for 3-4 days. Each serving as made above is 1/2 blue, 1/2 yellow, 1 purple and 1 orange container.

Summer Veggie Frittata

Last night I was pressed for time and hadn't grocery shopped so my options were limited for dinner. I had eggs and veggies and cheese...FRITTATA TIME!

This is easy to make, its a perfect way to clean out your fridge and you only have to clean one pan...can't beat that!

Ingredients:

• 8 whole eggs
• 2 cloves garlic
• 1-2 Tbsp olive oil
• 1 C chopped kale (fresh or frozen)
• 1 C chopped summer squash
• 1 C chopped broccoli florets
• 1/2-3/4 C cheese (I used some feta, parmesan and mozzarella)
• salt + pepper to taste

Preheat oven to 350 degrees. In a bowl beat eggs until well mixed, add garlic and salt and pepper to taste. In cast iron or oven safe skillet, heat oil over medium heat. Sauté veggies until soft, about 5 minutes. Meanwhile, in a bowl beat eggs until well mixed, add garlic, cheeses and salt and pepper to taste. Pour egg mixture over veggies, pressing veggies down so they are covered with the egg. Place in oven and cook for 15 minutes, until center of frittata is firm. Don't be afraid to mix up what ever vegetables you have on hand! Serve with homemade hash browns for a well-rounded meal!

Coconut Butter

So I've been stalking this blog "My Whole Food Life," drooling over her posts for awhile. They are all whole (obviously) and clean, and perfect for a family not watching calories, but unfortunately I'm still keeping an eye on mine so I haven't gotten to make much from her site. This "coconut butter" did catch my eye though (coconut and butter, um, yes please) so I gave it a whirl! It was SO easy and SO yummy!! I used my Nutribullet to blend the coconut and it took all of 2 minutes.

All you need to do is blend 2 1/2 Cups unsweetened, shredded coconut in either a food processor or blender. She says in a processor it can take up to 20 minutes of blending, scraping the sides, blending, etc...but like I said, the Nutribullet was super fast! This yummy butter can be used as a spread or dip, and if you want to splurge, you should definitely try some of her recipes that call for coconut butter! Once I'm done with the 21 Day Fix, I will splurging on these pretty little guys...

Strawberry Creme Truffles

Super Skinny Margarita

Is there anything more delicious than a Margarita, tortilla chips and gaucomole?? Here's a good recipe for a lower calorie drink so maybe you can enjoy two! ;)

Ingredients:

• 1.5 oz 100% agave blanco tequila
• 1 oz fresh lime juice
• 0.5 oz Cointreau
• Ice 

Place all ingredients in a shaker, shake well and strain into glass rimmed with salt. Makes one serving. 144 calories :)

Shakeology Doesn't Make You Skinny.

Last night I was talking to a potential customer on the phone and she asked about Shakeology. She told me that she had tried a few weight-loss shakes and not only did they taste disgusting, but she didn't want to have to pay a ton of money for a drink full of chemicals that she was supposed to have instead of real food. The whole time she was talking I just felt sad. I felt sad that she had been scammed before. I felt sad that these products are promoted as healthy and effective, yet they are anything but that!!

So my response to her when she asked how Shakeology was different was, "Shakeology isn't going to make you skinny! It's not going to make you lose weight or get thin!" I continued to explain that Shakeology is NOT A WEIGHT LOSS SHAKE! There are no appetite suppressants, diuretics, or laxatives in Shakeology. There's not even caffeine! So if someone is looking for a quick fix, they had better look elsewhere.

So what IS Shakeology? Its a health shake. Its made of delicately treated super foods that most people do not have access to, combined with protein and amino acids, fiber, and pre and probiotics that gives you an ENORMOUS dose of vitamins, minerals and phytonutrients. Because of the minimal processing, Shakeology provides nutrients that are usually only available in raw foods. And we all know a) how expensive produce can be, b) what a pain in the neck shopping every few days for it is, and c) how lazy we often feel when it comes to cleaning, cutting and actually eating the produce we do buy on a daily basis. Shakeology makes it easy, delicious and as convenient as possible to fill your body with the healthiest food on the planet.



I drink Shakeology every single day because it makes me feel GOOD. My skin and hair are healthy, my energy is up, and believe it or not, my cravings are down. Like, way down. Because I am getting my nutritional needs fulfilled by Shakeology like I never have been able to with a "healthy" diet, my body doesn't crave foods like it used to. It keeps me on track because when I feel too lazy to cook, I whip up a shake. When I don't plan like I want to and I'm stuck without a healthy option, I make a shake.  When I know I will be tempted by junk food, I drink a shake. It's my easy, convenient crutch, which I think everyone could use while they get their diet in check. It's whole, real, healthy food made as convenient as possible. And it's DELICIOUS! I personally love the chocolate best. :)

If you had any misconceptions that Shakeology was a diet shake, I hope you understand the TRUTH now! If you are looking for a fast fix, I'm sorry, I don't have that for you. But if you want help getting and staying on track while you learn to eat healthy, exercise hard, and work for what you want, give Shakeology a try. Oh, and its a bottom of the bag money back guaranteed product. There really isn't anything to lose!

5-Minute Raspberry Chia Seed Jam

I just discovered jam mixed with greek yogurt for a low sugar, eat clean snack that my son can enjoy (sweet enough) and I can share with him (not too much sugar). It's a winner! 1 Cup nonfat plain greek yogurt + 1-2 Tbsp whole fruit jam is my new, errr, jam. For real though, it's awesome. :)

We are going to be whipping through jam in this house now, so I was looking for a less expensive version and I came across this recipe that I've tried before and honestly LOVED. Chia seeds are a superfood and you can get frozen raspberries fairly inexpensive. You don't notice the chia seeds in this since they resemble the raspberry seeds! Give it a try, I think you'll be happy you did! This recipe came from Happy Healthy Mama (love her)!

Ingredients:

• 2 cups raspberry (if using frozen, defrost first)
• 2 tablespoons chia seeds
• 2 tablespoons warm water
• 2-4 tablespoons honey (preferably raw)
• 1/2 teaspoon vanilla (optional)

Put all the ingredients (start with 2 Tbsp honey) in a food processor and blend. Leave chunky if you like that texture, blend longer if you'd like it smoother. Add more honey to taste if necessary. Put into a jar with a lid and refrigerate 1 hour before serving. Keeps for a week in the fridge!

Find your YES.

As adults, we often forfeit our time to daydream for time to "work" and we stop listening to our  inner most desires because we are too busy doing what we "have" to do. We don't entertain the ideas that breeze through our minds that give us a flutter of excitement because we figure we don't have the time to make those ideas become a reality. But those ideas, those dreams that make us smile with just the thought, are our destiny. The pictures we conjure up in our heads that make us think "If only..." are a snapshot of our future, if we would only make that future our priority. People have an undeniable ability to make things happen that they TRULY believe can happen, and this is because that dream becomes a priority. When you make something a priority, you focus your time, your energy and your passion into that idea or dream, and once those forces are combined and funneled into that one concept, that concept becomes a reality. Your reality.

As long as that burning desire for your dream remains within you, your actions and decisions will naturally bring you closer to your goal. You will find time because you will make time. You will see the benefit of choosing to use your energy towards your goals rather than towards others'. You will find that the decision to say "no" to some things in order to stay on track with your own dreams becomes easier and easier. But this only works if you have a DREAM. You will only recognize your dreams if you make the time to listen to your soul. And you will only hear what's in your heart if you believe your heart is worth listening to. And I can promise you, it is. This is your life and no one else's. No one else can tell you what you want.

Dreams and goals are the foundation of all business in the world. Each business was created with someone's vision in mind, and each business has a goal that all people associated with the business work towards. You can either spend your life working towards someone else's dream, or you can make your own dreams your priority. The choice is yours.  Find that burning "yes" in your heart, and the rest will fall into place.

Roasted Asparagus with Lemon Vinaigrette

This dish makes a great appetizer or side dish, and a fun finger food for kids! Serve with the lemon vinaigrette to fancy this up for adults. :)

Asparagus:

• 2 eggs
• 2 tablespoons milk
• coarse salt and fresh black pepper
• 1/3 cup grated parmesan cheese
• 1/3 cup seasoned bread crumbs
• 1 teaspoon lemon zest, just the yellow part not the pith
• 1 bunch fresh asparagus, ends trimmed and last inch of stalk peeled

Preheat oven to 400 degrees. Whip together eggs and milk in a bowl. In a separate bowl, mix together salt, pepper, cheese, breadcrumbs and lemon zest. Dip asparagus one stalk at a time into egg mixture, then bread crumb mixture, making sure to coat entire stalk. Lay dipped stalks on a lightly greased pan in a single layer. Bake at 400 for 20-25 minutes until fork tender. Serve alone of with the lemon vinaigrette below!

Lemon vinaigrette:

• 1/4 cup extra-virgin olive oil
• 2 - 3 tablespoons lemon juice, fresh-squeezed
• 1 teaspoon Dijon mustard
• 1 garlic clove, minced
• coarse salt and fresh black pepper, to taste

Mix all ingredients well! 

This recipe was from Cinnamon Spice and Everything Nice. :)

Greek Pizza with Cauliflower Crust

This is going down for dinner tonight! Who doesn't love some pizza!? This recipe is from A Finn in the Kitchen.

Ingredients:

• 1 head cauliflower, cut into florets
• 1 large egg
• 1 cup shredded mozzarella cheese
• 1/2 teaspoon sea salt
• Few grinds of black pepper
• 2 cloves of garlic, finely chopped
• Drizzle of extra-virgin olive oil 
• 2 handfuls of mixed greens or spinach
• 1/2 medium tomato, seeded and chopped 
• 1/2 cup pitted and sliced Kalamata olives
• 1/4 cup feta cheese crumbles

Steam cauliflower until soft, then process in food processor until no large pieces remain. Squeeze any excess water out of the cauliflower by placing in a clean lint free tea towel or cheese cloth and squeezing until "dry." Place cauliflower in a bowl along with the egg, half the cheese, salt and pepper. Mix together well and spread into a circular shape on a pan prepped with parchment paper or baking mat. The thinner the crust, the crispier it will be and the less it will have to cook. Bake at 450 degrees for 15-20 minutes. At this point, sprinkle the garlic, olive oil and remaining cheese over the crust and bake for an additional 5 minutes until the cheese melts. Toss the remaining ingredients together and place on cooked crust for a light, flavorful, clean pizza!

The Best Iced Coffee...EVER.

This is literally something I look forward to all year long. It's a labor of love that is absolutely worth every step. It's really quite simple, but it's not as easy as popping a K-Cup into the Keurig. But, I can PROMISE you, its WAY WAY WAY better!!! I am perpetually over caffeinated all summer because I can't stop drinking this. Seriously, it's that good. ;)

Ingredients:

• 1 lb ground coffee (the stronger and richer the coffee, the better)
• 2 gallons cold water

You will also need 2 buckets or containers that will hold at least 2 gallons and a few layers of cheese cloth.

First, dump the coffee into one of the clean buckets. Pour in the cold water, stir well, and let sit for 8 hours or longer (I always let it sit overnight on the counter). The next day, strain the coffee/water through the cheese cloth into the other bucket. Be patient, it will take a little while for the coffee to strain through, but MAN is it worth it! You can use the back of a large spoon to coax the coffee through a little faster. What you are left with is the richest, smoothest most DELICIOUS coffee you've ever had! The beautiful part is that the coffee is extra strong and intended to be poured over ice, so it won't be watered down! Fill your glass with ice and pour the coffee right over. Add what ever cream and sugar combo you enjoy and savor ever last sip!! (Promise me at least once you will use real cream or half and half, it's absolutely dreamy and worth the extra calories as a treat!) This recipe came from the Pioneer Woman.

What is Health Coaching??

Have you ever wondered what exactly it is that I do as a Beachbody coach? Do you have an interest in fitness, nutrition, getting and staying healthy, making some extra money or helping others? Then this group is for you! For five days, we are hosting a FREE group for anyone interested in learning more about coaching. Some of the most successful health coaches on our team are going to share with you their stories while they explain what exactly coaching is all about. All that it requires of you is that you check into the private Facebook group once a day and watch a quick video from a coach. Its an open forum so you may ask any and all questions! There is no expectation, commitment or cost to you. It's no risk and all gain! If you like what you see and think coaching may be for you, we will talk more after! If not, hey, at least you found that out!! If you'd like to be added to the "What is Health Coaching" group, just message me at www.facebook.com/burgundy.mullen :) Hope to see you there!!

Update: First week of t25 and 21 Day Fix

Last week I (re)started the t25 program. I'm in a challenge group on Facebook of about 10 people completing t25 along side me and I am happy to report the week went awesome! I got in every workout and actually felt more energy than I have in awhile. Those workouts are intense, but they go by SO fast!! Of all the programs I've tried, this one definitely makes me sweat the most! Its just as effective as Insanity, but half the time. Just when I feel like I want to quit, I see there's only 6 minutes left so I keep pushing. It's the perfect fast and sweaty workout to start your day off right. :)

I also followed the 21 Day Fix meal plan last week. I am really loving this program because it allows for me to eat my favorite foods, but it helps me to make decisions as to what's "worth it" and what I can pass up so that I can eat more in the long run. I've had some really delicious meals and my family hasn't even noticed that I've been following this (minus the containers in the sink) because I still cook the same foods as I was before! Now I'm just aware of my portion size! This has been a real eye opener. I thought I was pretty good about getting in my veggies but I wasn't eating nearly enough! And holy carb overload! I was eating far too much sugar! Now I've got a real understanding of just how much of what I should be eating for healthy and consistent weight loss.

Overall, the week was awesome! I lost 2 lbs, and that was even after a binge-fest over Easter weekend! I was feeling so good all week and then let myself splurge far too much yesterday. Well, I woke up this morning at 5am riddled with guilt, so I hopped out of bed, did a double t25 workout and started my day with Shakeology. Now its time to move forward and make this another awesome week!!

Honey + Soy Baked Chicken

I found another great chicken recipe that can be thrown together in a pinch! This one is from She Wears Many Hats...

Ingredients:

• 3 tablespoons olive oil
• 3 tablespoons soy sauce
• 5 tablespoons honey
• 4 cloves of garlic; minced (or substitute ½ teaspoon garlic powder)
• ½ teaspoon ground ginger
• ½ teaspoon fresh ground pepper
• 3 pounds chicken thighs (or preferred chicken meat, I used skinless boneless chicken breasts)
• salt and pepper to taste

Put the olive oil, soy sauce, honey, garlic and ground ginger into a large sealable plastic bag. Add salt and pepper to taste. Place whatever chicken you are using into the bag, shake the bag to coat well, and let rest in the fridge until ready to cook. Heat oven to 425 degrees, dump chicken and sauce into a baking dish and cook 25 minutes on one side, flip and cook for an additional 15 minutes on the other side, or until internal temp is 165 degrees.  This would probably be phenomenal grilled, too!

Artificial Sweeteners: Not So Sweet After All...

I get asked a lot about sweeteners. We all use them to enhance our food and for a very long time now, we've been substituting caloric sugars with artificial sweeteners. Although the intention of substituting sugar was a good one in respect to weight loss, these artificial sweeteners have been found to be more damaging than anyone could have imagined!!

Artificial sweeteners are man-made chemicals that have a sweet taste to them and are used in many diet foods we see on the grocery store shelves today.  The primary two used in the U.S. are aspartame and sucralose. We often see them branded as Equal, Splenda and Nutrasweet.

Aspartame: This has been around a little longer and has had many links to health issues. Some of the symptoms associated with aspartame consumption include headaches, dizziness, mood changes, nausea and vomiting, abdominal pain and cramps, change in vision, diarrhea, seizures, memory loss and fatigue. Along with these symptoms, there are links between aspartame and Fibromyalgia, unexplainable depression, anxiety, MS, and various cancers. There has been a very big concern about the validity of some of the research done to confirm the safety of aspartame. Come to find out, most of the studies done that the government uses to claim this chemical safe for consumption were completed using funds from the aspartame industry. Well, I think you can guess, these results are going to be biased!!

Sucralose: This is a newer sweetener and even though the claims are that it's very close to sugar in its natural state, its NOTHING like it! This sweetener was discovered when an insecticide was being created! Uhhhhh, THAT doesn't seem like a good start!! Sucralose contains chlorine, a well known carcinogen. This is thought to be the most dangerous part of the chemical and causes reactions such as itching, swelling, heart palpitations, anxiety, mood swings and depression. Sucralose was also found to inhibit the absorption of some medications. Not good.

So even if this giant list of medical issues doesn't persuade you to put down the artificial sweeteners, maybe this little fact will. THEY INCREASE HUNGER!! I'm guessing most of us never used these sweeteners because they just taste so darn good, but rather because we were trying to save calories. But it has been found in multiple studies that these poisons actually make you more hungry and increase your cravings because although your brain in getting tricked into thinking you are eating sugar, your body isn't receiving the same message and its confused! Between water retention and decreased insulin sensitivity, your body becomes unnaturally out of whack and the pounds begin to creep on. Increased hunger + weight gain + increased risk of cancer!!?? NO THANK YOU. I think I will stick to the real deal!!  AND SO SHOULD YOU!!

Ditch the artificial sweeteners and opt for natural sweeteners such as organic cane sugar, agave nectar,  coconut sugar, sucanat, maple sugar flakes, rapadura sugar, date sugar, raw honey and natural stevia (plant-derived, non-processed). Life CAN be sweet, just stick with nature's natural sweeteners!

Crockpot Buffalo Chicken

This is the easiest recipe!! You can use this chicken for wraps, salads, pizza, dips...what ever you'd like to add a boost of protein and spice too!! This is from Natalie Hudson!

Ingredients:

• 2 boneless, skinless chicken breasts
• 1 clove of minced garlic
• 1 16oz can of chicken broth
• water
• 1/2 C Franks hot sauce

Put the chicken (I threw it in frozen and it came out perfect), garlic, broth and enough water to submerge the chicken in a crockpot and cook on high 3-4 hours until the chicken is cooked. Pour out all but 1/2 C of the broth, shred the chicken, and add the hot sauce to the crockpot. Cook for another half an hour. This leaves you with you with super moist and flavorful chicken! A perfect substitute for a chicken wing craving!!

Above I made a chicken wing dip with this recipe! I combined the chicken with an equal amount of nonfat plain greek yogurt. I added salt and pepper to taste, and if you have calories to spare, it would be AWESOME with a little blue cheese sprinkled in!!!

4 Ingredient Flourless Chocolate Cookies

I love a quick cookie recipe! In a house with a 3 year old with a wicked sweet tooth and a stressed and busy mommy who loves to treat herself, these easy and fast recipes are always welcome! This recipe comes from My Whole Food Life...check out her blog, she has some great recipes! :)

Ingredients:

• 1 cup almond butter (or any other nut butter)
• 1/4 cup + 1 T maple syrup
• 1 T cocao powder
• 1/4 tsp baking powder
• Optional add ins: sea salt, chocolate chips, shredded coconut

Blend all ingredients together in a food processor. Stir in any additional ingredients you want to add. Bake for 10 minutes at 350 degrees. Let cool completely before removing from the pan and store in an airtight bag in the fridge.

No-Bake Carrot Cake Bites

It's that time of year where carrots are all the rage...and these just might come in handy in order to avoid raiding the Easter baskets! Recipe from Cookin Canuck.

Ingredients

• 1 1/2 cups old-fashioned oats
• 1/3 cups unroasted pecans, chopped
• 1 tbsp ground flax seed
• 3/4 cup almond butter
• 3 tbsp agave nectar or honey
• 1/4 tsp ground cinnamon
• 3/4 cup (packed) grated carrot
• 1/3 cup raisins

Combine the dry ingredients and then add almond butter, honey and cinnamon. Finally stir in the carrots and raisins. Roll into tablespoon sized balls and refrigerate one hour before serving. Keep in the fridge to store!

Strawberry Poppy Seed Dressing

Since I'm on a strawberry kick, I thought I'd share my favorite salad dressing of all time. It's especially good over spinach, onions, strawberries, orange segments, sunflower seeds and feta. YUMMMM!!! This recipe is from Tried and Tasty.

Ingredients:

• 1 clove garlic
• 1/8 slice of a small purple onion
• 1/4 c sugar
• 1/4 c fresh strawberries, raspberries (or 2 T. raspberry jam)
• 1/3 c white vinegar
• 1/2 c extra light olive oil
• 1/4 tsp salt
• 1 tbsp poppy seeds

Blend together all ingredients except the poppy seeds. Add the poppy seeds, you can store in the fridge for 48 hours. :)

The 21 Day Fix

Yesterday I started a new venture! I am following the 21 Day Fix meal plan for the next 3 weeks! If you haven't heard about the Fix, it's a new program by Beachbody that focuses on portion control and well rounded eating. It comes with colored containers that measure out the appropriate amount for each different food group.

Based on your caloric needs, you get "x" number of each color container a day. For example, I get 3 green, 2 purple, 4 red, 1 blue, 1 orange and 2 tsp of oils or nut butters. I was so surprised at how much I ate yesterday!! I even got to have wine with dinner!! Can't be all that bad, huh!?

I have another 21 Day Challenge Group starting April 14th!! Contact me via the link below if you are interested in joining us!!

21 Day Fix Application

Have a wonderful day!!

Strawberry Mango Salsa

I am so excited to start eating fresh foods again! This is going on my menu soon, I think it will be delicious over grilled chicken!! This recipe is from McConkin Menu.

Ingredients:

• 3/4 c chopped strawberries
• 3/4 c chopped mango
• 1/4 c finely chopped red onions
• 6 basil leaves finely chopped
• 1 Tbsp fresh lemon juice
• Salt + pepper to taste

Toss all the ingredients together and let sit for an hour before serving.

I will buy shorts again.

I am on a mission to wear less clothing this summer! No more sweating in jeans at bar-b-cues or tripping over maxi dresses just to cover my body (alright, maybe I will still wear those, they are pretty cute). I WILL BUY SHORTS AGAIN! I've got a plan and I want to invite ANYONE who wants to get summer-body ready to join me!

I am going to commit to the T25 program from beginning to end. Ok, I have a confession. I had started T25 when it first came out, but I didn't have any accountability, I was winging it day by day, and I just sort of stopped doing it. I was super successful when I joined a challenge group and completed the entire 90 days of ChaLean Extreme and I watch my challengers get results every day because they have the support of a challenge group and the accountability to make sure they push play every day. So I am starting a group just for T25ers to make sure we FINISH what we begin and it will all end just in time for summer!

I am going to keep the group small because I want to provide 1:1 coaching for everyone that joins me. We will work on a weekly meal plan for you, I will teach you about clean eating, we will set up a call once a week to talk about your progress and we will check in daily with each other on Facebook to keep each other accountable for our workouts and nutrition. I really want nothing but 100% success in this group, so please only apply if you are SERIOUS about getting fit in the next 60 days!!

Why did I choose T25 to get in shape for summer? Because it's SHORT, SIMPLE, and EFFECTIVE!! I don't have a lot of time each day to dedicate to fitness, but its REALLY hard to argue that you can't find 25 minutes a day! And it's only 5 days a week, which is perfect because if I squeeze in a workout on the weekend, I like it to be a run, and this way I won't feel bad if I don't get one in. And the program is only 60 days. 60 days to results like these...

YES, PLEASE. That is serious motivation to push the play button for 2 months. 

If you have an interest in the program, this is a great time to join me because it's on sale this month through me as your Beachbody coach. But even if you have the program already, lets talk because I would like to give you the chance to dust it off and join the group. If you are interested, please fill out the application below and lets get the ball rolling!! We are going to have something to brag about in a few short months! The group starts April 14th!

Focus T25 Challenge Group Application

Vegetable Lentil Loaf

Growing up vegetarian, I have a special place in my heart for a good lentil loaf! Meat-free and filling, it is a great comfort food to make on a cold night! Pair with mashed potatoes and your belly will thank you. :) This recipe is from Maison Cote.

Ingredients:

• 1 cup dry lentils
• 2 1/2 cups water or vegetable broth
• 3 tablespoons flaxseed meal (ground flaxseeds)
• 1/3 cup water (6 tablespoons)
• 2 tablespoons extra virgin olive oil for sauteing, or steam saute using 1/4 cup water
• 3 garlic cloves, minced
• 1 small onion, finely diced
• 1 small bell pepper, finely diced
• 1 carrot, finely diced or grated
• 1 celery stalk, finely diced
• 3/4 cup oats (you can sub GF oats if you'd like!)
• 1/2 cup oat flour or finely ground oats (GF for gluten free)
• 1 heaping teaspoon dried thyme
• 1/2 heaping teaspoon cumin
• 1/2 teaspoon each garlic powder & onion powder
• 1/4 - 1/2 teaspoon ground chipotle pepper, if you'd like a little heat
• cracked pepper & sea salt to taste

For the glaze:

• 3 heaping Tbsp organic ketchup
• 1 Tbsp balsamic vinegar
• 1 Tbsp pure maple syrup

Rinse lentils. In large pot add 2 1/2 cups water with lentils. Bring to a boil, reduce heat, cover and simmer for about 35 minutes, stirring occasionally. It's ok if they get mushy, we are going to roughly puree 3/4 of the mixture when cooled. Once done, remove lid and set aside to cool. they will thicken upon standing, about 15 minutes.

Preheat oven to 350 degrees.

In small bowl combine flaxseed meal and 1/3 cup water, set aside for at least 10 minutes, preferably in the refrigerator. This will act as a binder and will thicken nicely upon sitting.

Prepare vegetables. In saute pan heat oil or water over medium heat. Saute garlic, onion, bell pepper, carrots and celery for about 5 minutes. Add spices mixing well to incorporate. Set aside to cool.

Using a submersion blender or food processor, blend 3/4 of the lentil mixture. Combine sauteed vegetables with the lentils, oats, oat flour and flaxseed meal, mix well. Taste, adding pepper and salt as needed. Place mixture into a loaf pan lined with parchment paper, pressing it all the way to the edges of the pan.

Make the glaze by combining all ingredients in a small bowl, mix until incorporated. Spread over top of loaf and bake in oven for about 45 - 50 minutes. Let cool a bit before slicing.

New Look, New Energy!!!

It's been awhile since I've posted anything on here. I had the intention to post a bunch of recipes and write a couple quick nutrition posts, but when it came down to it, I just didn't feel inspired. Then I realized its because I just didn't feel connected to my blog!! It wasn't "me" and I didn't feel like it was a representation of my style. I didn't feel passion for it when I would look at it and I think that just translated into apathy for the entire blog writing process. But SAY NO MORE....Chelsea at Bella Lulu Ink saved the day!!! I freaking LOVE this blog template and all of the personalized pieces of it!! So FUNK OVER....I'm coming at this like I've always wanted to! I'm going to promise lots more recipes, fun fit tips, clean eating principles and a daily dose of the life of an RN, living fit!  :) Heeeeeeerrrrreee we go!!!!

Hummus Crusted Chicken

This was super easy and very yummy. It came together in no time and it made the house smell awesome. The added flavors on the zucchini really spiced them up, I think that may have been my favorite part! I must admit, I do love a recipe that includes both the protein and the vegetable for the meal. One less thing to think about! ;) This recipe is from gimmesomeoven.com.

Ingredients:

• 4 boneless, skinless chicken breasts
• salt and pepper
• 1 zucchini, chopped
• 1 yellow squash, chopped
• 1 medium onion, chopped
• 1 cup hummus, homemade or storebought
• 1 Tbsp. olive oil
• 2 lemons
• 1 tsp. smoked paprika or sumac

Heat oven to 450.  Prepare one large baking dish with cooking spray.

Season the chicken breasts with generous pinches of salt and pepper. In a large bowl, toss the zucchini, squash and onion with olive oil until evenly coated. Season with salt and pepper.

In the baking dish, place all of the vegetables on the bottom of the dish in an even layer. Lay the four chicken breasts evenly on top, then cover each chicken breast with the hummus so that the entire breast is covered. Squeeze the juice of one lemon over the chicken and vegetables. Then sprinkle the pan with smoked paprika or sumac.

Cook for 25-30 minutes until chicken is cooked through.

Black Bean and Quinoa Enchilada Bake

This was even better than it looks! It's the perfect meal to make ahead and freeze for lunches for the week or to serve a big group. And honestly, it was a very much appreciated break from chicken. ;) This recipe was found at Two Peas and Their Pod.

Ingredients:

• 2 cups cooked quinoa
• 1 tablespoon olive oil
• 1 small onion, diced
• 3 cloves garlic, minced
• 1 jalapeño, seeds and ribs removed,diced
• 1 red pepper, seeds removed, diced
• 1 orange pepper, seeds removed, diced
• 1 cup corn frozen kernels
• Juice of 1 small lime
• 1 teaspoon ground cumin
• 1 tablespoon chili powder
• 1/3 cup chopped cilantro
• Salt and pepper, to taste
• 2 (15 oz) cans black beans, drained and rinsed
• 2 cups red enchilada sauce (A good clean recipe can be found here: Enchilada Sauce)
• 2 cups shredded Mexican cheese
• Toppings: Sliced green onions, avocado slices, sour cream, optional

Heat oven to 350 degrees. Saute the onion, jalapeño, peppers and corn in the olive oil for 5 minutes until soft. Add the garlic, lime juice, cumin, chili powder and sauté for another 2 minutes. In a separate bowl, stir together the black beans, quinoa and cilantro. Add the sautéed vegetables to the bowl and mix in the enchilada sauce and half of the cheese. Season with salt and pepper. Put mixture into a greased 9x13 pan and top with remaining cheese. Cover with foil and bake for 20 minutes. Remove foil and bake an additional 10 minutes. Top with optional toppings and enjoy! 

Balsamic Fish Tacos

These taco's were a nice change to my typical baked fish. They were light and easy, and kiddo approved! 

• 1 Tablespoon olive oil
• 4 Tilapia Fillets, cut into 1 inch pieces (you may substitute any other firm, white fish)
• 2 Tablespoons Creole Seasoning (I used Emeril's Bayou Blast)
• 1/4 teaspoon Kosher salt
• 1/2 head red cabbage, coarsely chopped
• 3 green onions, diced
• 1/2 cup Balsamic Dressing (I used Panera's brand)
• 1 large tomato, seeded and diced
• 2 cups shredded Monterrey Jack cheese
• 6 small tortillas, warmed

Heat the olive oil in a pan over medium heat. Season the fish with the Creole Seasoning and cook in the oil for about 5 minutes. Season the fish with the salt as it cooks. While that's cooking, cut up the cabbage and green onions and pour the dressing over the cabbage. Add the cabbage mixture to the pan and cook for another 5 minutes or so until cabbage is soft and fish is cooked through. Assemble the tacos with the cheese and tomato and enjoy! :)

Pesto Salmon

Hands down, my favorite salmon recipe! We eat this twice a month, although I could eat it weekly!

Ingredients:

• 2 6-oz Salmon Fillets
• 1/2 package dried pesto mix (I like Simply Organic) Be aware that many of these mixes contain MSG, so stick with an organic brand!
• 2 Tbsp olive oil

Preheat oven to 450 degrees. Place each fillet on a separate piece of foil big enough to create a pouch around the fish on a pan. Mix the pesto with the olive oil and put half of the mixture on each fillet. Close the fish in the foil by bringing the sides of the foil together and folding to create a seal. Make sure the ends of the pouch are closed as well. Bake the fish in their packets for 15 minutes or until fish is cooked through. Easy clean up and perfectly cooked salmon. Can't beat it!

Vegan Cream of Mushroom Soup

This is the most satisfying mushroom soup I've ever had. Don't be scared off by the cashews, they only add creaminess. I made the cream in my NutriBullet (if you don't have one, you should get one!!), and it took only seconds!

For the Soup:

• 2 tablespoons olive oil
• 1 medium yellow onion, chopped
• 3 garlic cloves, minced
• 1/2 tsp dried thyme
• 1 pound cremini mushrooms, cleaned and sliced
• 1 tablespoons soy sauce (I used Bragg’s Amino Acids)
• 1 tablespoon Worcestershire sauce (vegan please)
• about 1 teaspoon coarse ground black pepper
• 3 cups vegetable broth
• salt to taste

For the Cashew Cream:

• 1/2 cup raw cashews
• 1/2 cup water

Over medium heat, sauté the onion in the olive oil until translucent (5 min). Add the garlic, thyme and mushrooms, stir for one minute, then add soy sauce, worcestershire, salt, pepper, and broth. Bring to a boil, then reduce heat and simmer for 15 minutes or so, until mushrooms are cooked through. 

In the meantime, make the cashew cream by blending cashews and water in a blender until completely smooth. Set aside cream. Don't bother cleaning the blender just yet! Once the mushrooms are cooked, blend 1/3 of it in blender (be careful, hot soup expands in the blender!) and then return it to the pot. Add cashew cream and stir! A fancy tasting soup made in about 20 minutes! 

The Leap of Faith I Took that Changed My World

When I decided to start my Beachbody adventure, I only had one goal: to lose weight. I had been carrying an extra 30+ lbs for many years and I was sick of the way I felt about myself. Little did I know this commitment would transform my entire life.

Not only did I end up losing 10lbs and 2 sizes with my first Challenge Group, it opened my eyes to an opportunity that I otherwise wouldn’t have known existed. Beachbody provides the products and training to start your own business of health and fitness coaching! Becoming a coach is the single best decision I’ve ever made. It has literally changed my life and my entire perspective of the future.

Before I joined Beachbody, I was a stay at home mom Monday-Friday and I’m going to be honest, I was LONELY! I love my son dearly, but parenting is not a replacement for adult interaction! Once I entered the Beachbody world, I suddenly had an entire family of like-minded moms right at my finger tips! I became FAST FRIENDS with so many people! We are all as much friends as we are co-workers. Its truly the best situation I could ask for. These ladies support me in my business, my personal life, and they keep me accountable every day to strive to be my best. I love these people like family!

I didn’t go into the business to become rich quick. Truthfully, the money has never been a thought to me, until recently anyways. I live on one income, I own a house, a car and have HEFTY school loans I’m paying back. I have always lived paycheck to paycheck, and honestly, dollar to dollar. If I were to go over budget on my groceries or a surprise expense came up, it really set me back. But over the last few months as a coach, I have seen my bank account steadily grow, and now I have the freedom to make those extra purchases at Target or the grocery store and not worry! No more guilt for the splurges, and that feels AWESOME. I get to buy myself nicer things and treat my son more often. I feel like I can BREATH again and I’m not just waiting for the next thing to set me back financially. I am finally gaining financial momentum!! For those of you that have lived paycheck to paycheck, you know just how much mental and emotional freedom that would provide you!

I think the biggest blessing that has come from coaching is the ability to touch people’s lives, all from my own home. To know that my hard work inspires other people to find their best self is the MOST REWARDING FEELING I can imagine. I get messages regularly now letting me know that my posts are motivating people to believe in themselves, and my recipes are helping families eat healthier. We live our lives without ever knowing the true potential inside of us, and it is my HONOR to be able to help people dig a little deeper to find that potential and create a bigger and better life for themselves.

I am so happy that I took the chance to try something new by signing up for a challenge group and then becoming a coach. It has turned my life upside down and I am a happier and healthier than I ever thought would be possible. I wake up each day EXCITED to work because this job brings so much to my life!

Cayenne-Rubbed Chicken with Avocado Salsa

This was one of the first chicken recipes I made when I started really cooking in 2008. Did anyone else get the Everyday Food magazines from Martha Stewart? I was obsessed with them! They, along with Food Network, taught me how to cook. I miss that awesome little magazine so much!! This was from their January 2008 issue. Before this, I had been leery of cooking chicken because I was raised vegetarian, but this recipe won me over because of it's simplicity, bold flavor, and healthy ingredients. It's a little spicy for the kids, so  just save a breast for them and stick with salt and pepper or maybe a little paprika on theirs. :)

Ingredients:

• Coarse salt and ground pepper
• 1/4 teaspoon cayenne pepper
• 4 boneless, skinless chicken breast halves, (6 to 8 ounces each)
• 2 tablespoons olive oil
• 1 medium red onion, finely diced
• 2 tablespoons fresh lime juice
• 1 Hass avocado, pitted and cut into chunks

In a small bowl, combine 1 teaspoon salt, 1/4 teaspoon pepper, and cayenne; rub all over chicken. In a large skillet, heat oil over medium. Add chicken, and cook until browned on the outside and opaque throughout, 8 to 10 minutes per side. Meanwhile, in a medium bowl, combine onion and lime juice; set aside. Just before serving, fold avocado chunks into onion mixture; season with salt and pepper. Serve chicken topped with salsa.