Easy Healthy Eats

Family Pizza Night: Sauce & Sequencing

pizza

As with my earlier recipe for meatballs I mentioned that in many store-bought pasta and pizza sauces there tends to be a lot of added sugars.  This easy pizza sauce recipe is full of flavor, and fun for the whole family. The sauce is primarily whole food ingredients, and super easy to make the night or day before!  I used the Bob’s Red Mill Gluten Free Pizza Crust Mix, which was really delicious and came with the yeast included!  I only made one pizza, so my crust was thicker.  This wasn’t an issue for me since it reminded me of a healthier version of Chicago deep dish!  The sauce yields enough for two pizzas so I froze my extra sauce for next time! 

As a speech therapist making pizzas is one of my most FAVORITE activities to work on sequencing and organizational skills!  From a health perspective it’s an amazing way to teach your children that cooking can be fun, healthy ingredients can taste great together, and that knowing what is in your food is important!  Ingredients matter!

Sauce

 You will need a blender, food processor, or Vitamix, it also helps to have a pizza stone or tray! My recipes are geared toward cooking when you have limited time.  You can still cook a healthy meal in 30 minutes or less.  It feels good to know what you’re eating! 

1 can organic tomato paste

2 tomatoes

1/4 cup water

1 Tablespoon fresh parsley

1 clove of garlic

1 green pepper

1 teaspoon of Himalayan Sea Salt

Pepper to Taste

Roughly chop ingredients and place in blender. Blend until smooth. Transfer to pot, add 1 tablespoon of olive oil. Cook on simmer, stirring occasionally for 10-15 minutes. 

 The rest is easy! Follow directions for your crust and add whatever toppings you choose!  I added fresh mozzarella.  Enjoy!

Language & Learning Activities

During the process talk to your child about what ingredients went in the blender, what order did they go in?

When creating the pizza what ingredients went on first? Second? Last? 

 Which ingredients were vegetables? 

 Which ingredients were dairy?

 How many different colors are on your pizza?

 How many pieces do they think will come out of the circle?

 What shape are the slices?

 What were all the steps for making the pizza?

 What was their favorite step?

 Who did you think about when making the pizza?  How did you think about their feelings, likes, dislikes?

You can do so much!  Cooking is the perfect learning opportunity!  It’s emotionally and physically rewarding! Enjoy!


So Chill Chicken Salad

This is a Sunday Meal Prep MUST! We were at the grocery store the other day and my husband grabbed a plastic container of pre-made chicken salad that would have maybe fed him twice.  I love chicken salad so I figured this was the perfect time to practice my new intention of cooking once, eating twice (or more) as well as cooking with more whole and organic ingredients.  I call this the “So Chill Chicken Salad” it requires mostly “chilling out” while you make it.  You can feel free to add more veggies, like celery, or even different fruit and nuts!  I like to keep my recipes flex because everyone’s body is different, and I truly believe that creatively cooking is good for the soul!  You’ll see it served here on top of one of my favorite healthy fats…avocado! Enjoy!

Chicken Salad

You will need a Crockpot…aka one of my favorite kitchen appliances.

3 Chicken Breasts

1 teaspoon Turmeric

1 teaspoon Himalayan Sea Salt

Pepper to taste

1 Tablespoon Olive Oil

1 Teaspoon Apple Cider Vinegar

Place these ingredients in the crockpot and set on high for 4 hours

Remove Chicken from crockpot and shred with a fork, then place in a bowl and add:

 1/3 cup sheep milk yogurt (or plain greek yogurt)

1/3 cup mayonnaise or vegannaise

1/2 cup of sliced grapes

1/2 of chopped sweet onion

Mix these ingredients together with chicken in bowl and enjoy! If you want the salad to be a little creamier add a little more of the mayo or yogurt!


EASY LIKE SUNDAY MORNING GRANOLA

I am not going to lie…after making this granola once I will probably rarely buy store granola again because it was truly SO EASY! It’s also delicious and you could truly tailor it anyway you want! I used seasonal honey as a natural sweetener and because it’s been known to help with pesky seasonal allergies! You can substitute the honey with maple syrup, or choose a different oil! Also, a great recipe to get the kids involved in! ❤️ Tons of Vitamin L included (LOVE) ❤️

3 cups organic oats

1/2 cup of coconut shavings

1/2 cup of Olive Oil

1/2 cup-3/4 cup Seasonal Honey

1 tsp Turmeric

1/2 Tbsp Cinnamon

Pinch of Nutmeg

Pinch of Pink Himalayan Sea Salt .

Mix all ingredients in bowl, then lay mixture across baking sheet with parchment paper or tinfoil (I rubbed a tiny bit of coconut oil on mine for non stick!) Bake at 350 for 20-30 minutes (watch for turning golden brown/brown just take out before burning) .

Allow to cool for 30 minutes and store in air tight container!

You can add anything you want after it’s done! Blueberries, raisins, dark chocolate! You can also always sprinkle more cinnamon on top! ENJOY 🤗 #healthyeats #easylikesundaymorning #gotogranola #homemade #kidswhocook #vitaminl

Time Saving Turkey Meatballs & Sauce: Less Fuss, Less Added Sugar

Meatballs

This meal is a favorite for me since I don’t need to chop the added vegetables and herbs (thank you Vitamix!), and I can set it and forget it in the crockpot!  It eliminates all of my excuses for not having the time to cook with whole foods.  It’s packed with probiotics, antioxidants, protein, and some turmeric for anti inflammatory benefits!  I hope you enjoy! 

Meatballs

1 pound antibiotic free lean turkey meat
1 cup whole wheat bread crumbs
1/3 cup plain Greek yogurt
Set aside in bowl

1/4 cup coconut milk, or milk of choice
3 tablespoons fresh parsley
1 teaspoon salt
1/4 teaspoon turmeric
1 whole onion roughly chopped
1 Tablespoon Olive Oil
Pepper to taste
2 cloves fresh garlic
* combine these ingredients in vitamix or blender and blend until fine.

Add mix to turkey meat with bread crumbs and Greek Yogurt. Mix, make into meatball size of your choice.

Drop into crock pot with sauce.  I recommend putting some sauce on the bottom of the crock pot and then layering meatballs and sauce. Cook on high for 4 hours or low for 8 hours. Enjoy with pasta of choice!

Store bought pasta sauce is notoriously high in added sugars, something to watch out for! Or, you can make your own, cleaner sauce!

4 tomatoes quartered
1 can organic tomato paste (keep and fill with water 2x to add)
1/4 cup coconut milk
3 tablespoons olive oil
4-5 fresh basil leaves
1 tsp salt
1/4 teaspoon turmeric
Pepper to taste
2 cloves fresh garlic

Mix in vitamix or blender until smooth!


SOUP! It’s What’s for Breakfast! 

The mornings are pretty hectic for most families.  I was really struggling to serve up a healthy breakfast for myself in the mix.  Especially since it’s winter…and the last thing I want is a cold smoothie.  I also wanted a breakfast that I could easily have while chasing around my daughter, and prepping her food.  Plus a breakfast that I could take out the door if need be, and MOST importantly a breakfast that gave me tons of nutrients and energy for the day ahead.  I got my inspiration from @embodywellnesscompany.  Their instagram is FULL of healthy eating BEAUTY! Anyway!

Below is the soup recipe I dreamed up for this week!

Soup 3

Tips: Try to incorporate seasonal veggies.  Your body will thank you!  No hard and fast rule for extra spices, I tasted as I went! Serve in a mug in the morning and ENJOY! 

You will need a large deep pan and Vitamix or blender of choice!

This Soup is LOADED with nutrients, and a little on the sweeter side!  Spice it up by garnishing with a little Chili Powder OR enjoy it as a desert you don’t have to cheat with!

Ingredients:

2 Sweet Potatoes

1 Banana (Yes…banana)

16 oz Vegetable Stock

16 oz Nut Milk (Almond, Macadamia, you choose) *You could also use regular Milk or Soy Milk or Coconut Milk*

2 Cloves Garlic

1/2 Red Onion

1 Tablespoon Olive Oil

2 Teaspoons Cinnamon

2 Pinches of Nutmeg

Salt and Pepper

Directions: 

Sauté onion, garlic, slices of banana, and cinnamon in olive oil, until onions are translucent and ingredients are fragrant.  Peel and chop potatoes, add in potatoes and vegetable stock.  Bring to a boil, reduce to simmer for 20 minutes.  Add in nut milk, nutmeg, salt, and pepper, let simmer for 5-10 more minutes.  Throw in blender/vitamix!  Blend until smooth and ENJOY!


Go Green Soup

 soup

Ingredients

1 Bushel of Kale

1 Bunch of Collard Greens

3 Small Red Potatoes

1 Clove of Garlic

1/2 Red Onion

16 oz. of Vegetable Broth

1 cup of Water

8 oz. of Condensed Coconut Milk

Himalayan Sea Salt

2-3 Sprigs of Fresh Sage

Turmeric Powder or Fresh Turmeric

Pepper

Chop up all the veggies so they fit in the pot/pan.  Add vegetable broth and kale/collard greens, potatoes, onions, and garlic, and bring to a boil.  Reduce to simmer and cover.  Let cook for about 20-30 minutes (the flavor!).  Uncover and add turmeric, sage, salt, pepper, and condensed milk, keep on simmer and cook another 10 minutes stirring occasionally.  Transfer to Vitamix or blender, and blend until smooth!  When serving garnish with powdered turmeric for an extra kick and some extra anti-inflammatory support! 

*To make my life easier I leave the soup in the blender container and place in my refrigerator.  I re-blend quickly (if needed) in the AM and re-heat in my coffee mug! TADA! This will last me the week! So many vitamins and nutrients in so little time! 


Sweet and Savory Seasonal Soupsoup 2

The goal here is minimal prep time, and LOADS of goodness (taste and nutrients)

Ingredients:

3 Large Carrots

2 Small Apples

1 Tablespoon Ginger

1/2 Red Onion

2 Cloves of Garlic

32 oz Bone Broth (Chicken or Turkey)

1 Can of Condensed Coconut Milk

2-3 Sprigs Fresh Thyme

Pinch of Nutmeg

Turmeric

Salt

Pepper

Simmer Onion, Garlic, and Ginger in 1 Tablespoon of Olive or Coconut Oil.  Once translucent and fragrant add in Bone Broth.  Cut up carrots and apples, add to broth and bring to a boil.  Turn down to simmer and add spices.  Simmer for 20 minutes or more.  Add coconut milk and let simmer for 5-10 more minutes.  Transfer to Vitamin or blender and blend until smooth.  Enjoy!