We Eat {this week} | 8/13/17

meal planning.  

something I used to be SO good at.  I used to meal plan every single week.

I also used to make a hot meal every night and attempted to continue that trend when the twins were born.. and sort of fizzled out after Baker arrived.  pregnancy keeps me tired and not hungry at all, so prepping, planning, and cooking dinner falls off my to-do list and its taken me a hot minute for me to be able to get back into the swing of things! I also would love to be more intentional in planning ahead meals for the big girls for both lunch and dinner instead of leaving it to the microwave or toaster oven to do the prep for me.

SO here I am attempting to get back into the swing of being in the kitchen.  

meal planning looks a lot like me skimming my Pinterest boards, which mainly consists of food.

I used to write my own recipes.  and then I had kids and quick and easy became my favorite two words when it came to describing my cooking.

nothing wrong with that, you guys!

BREAKFAST

breakfast everyday looks very similar for me as it does my kids.  I eat peanut butter and banana toast or oatmeal and they will do the same!  we mix it in with some toaster waffles (we love Van's or Kashi brand) or if we are rushing out the door, granola bar and skim milk with carnation instant breakfast is where its at.

TODDLER LUNCH

::monday::

pasta salad + carrots + ranch dressing for dipping

pasta salad

cooked whole wheat ziti mixed with fresh zucchini, tomatoes, sweet peppers, turkey pepperoni (I like Boar's Head), and mixed with Italian dressing.

::tuesday::

no bake energy balls // low fat yogurt

easy recipe for energy balls HERE

I usually offer the girls 2-3 for lunch. as for me, I eat 2-3 as a snack.

::wednesday::

deli turkey + cheese roll ups // wheat thin crackers // grapes + watermelon 

::thursday::

white meat chicken nuggets (Tyson brand) // macaroni + cheese (Annie's brand)

::friday::

scrambled eggs + mozzarella cheese // peanut butter on toast // strawberries + melon

FAMILY DINNER

::monday:: 

crock pot cilantro lime chicken tacos // Mexican creamed corn 

cilantro lime chicken tacos

2 pounds chicken breast mixed with ranch dressing seasoning packet, cilantro lime skillet sauce packets (I LOVE these skillet sauces- I buy them at Target and Kroger) or you can use a jar of green salsa.  cook on LOW for 6 hours

corn tortillas

guacamole + sour cream + pico + fresh cilantro

Mexican creamed corn 

6 corn on the cobs roasted in the oven for 45 minutes, husks on. remove from the oven and allow to cool enough to be able to cut the kernels off the cob. throw in a preheated skillet pan and stir in 3-4 chopped fresh jalapeños, 1/2 block low fat cream cheese and fresh jalapeños.  season with smoked paprika and taco seasoning to taste.

::tuesday::

left overs from Monday:)

::wednesday::

grilled guacamole and gouda burgers // sweet potato fries

burgers

1lb (93/7) lean ground beef + minced garlic + salt + pepper to taste, formed into patties. grill or cook in a skillet pan- about 4 minutes on each side.

top with left over guacamole from Monday and melty gouda cheese

sweet potato fries from the frozen food section:)

::thursday::

crispy black bean quesadillas // roasted squash

black bean quesadillas

2 cans black beans, rinsed and drained.

corn tortillas 

Mexican cheese blend

veggie oil

heat 1 tsp oil in skillet and add one corn tortilla. add beans and cheese to one side of the tortilla and fold over with a spatula. cook 3-4 minutes on each side, flipping in between until golden and crispy.

roasted squash

chop zucchini and yellow squash into medium thick sticks. drizzle with olive oil and salt and pepper. roast at 375 degrees for 25 minutes.

::friday::
breakfast burrito bowls with spiced butternut squash + quinoa 
bowl recipe HERE

::NOTE::
the lunch ideas above are definitely geared towards feeding your kids but can also be prepared for yourself! my breakfast and lunch look very similar from day to day and you can find my daily food plan HERE. 

eating for TWO: keeping up my supply + exercise

I couple weeks ago I asked for Q's regarding breastfeeding on my stories and you all delivered! which in turn I have written the longest post EVER.. so stick with me..and if you make it to the end, well then you're a rockstar:)

I've breast fed four different babies in the last four years and all four experiences have been totally different.  

well, except for four simple things::

1.  they all got formula (at some point)

2.  they are all healthy + happy

3.  I felt attached to that stupid pump 24/7.

4.  I ate around the clock.

breastfeeding is HARD WORK.

with the twins I felt like a slave to that pump.  I was working 40-50 hours a week after going back when the twins were just 9 weeks old. I busted my tail to give them all of me when I wasn't present to do so.  I did supplement with formula when they were just a few weeks old because of their size and while waiting for my milk to come in, Jolie more so than Parker. I supplemented with a few ounces of fortified breastmilk after she would nurse until she was about 6 weeks old.

I breast fed Parker and Jolie for 13 months.. by the end of it I was pumping 40 ounces/day while I was at work and then nursing them as much as I could when I was home.  I even lugged my pump to Mexico  when they were 8 months old to keep up with those two while I was away. 

finally at 13 months Parker self weaned after a weekend of pure agony for the both of us- she was DONE with me and not interested in the boob any more letting me know it by screaming in my face for a half hour every time I attempted to feed her.  since I was producing enough for both of the girls to nurse on one side and be satisfied, I went ahead and weaned Jolie as well. nursing and then pumping the other side after Jolie ate brought back nightmares of when the twins were tiny and pumping 8 times a day to build up my supply for the twins.. wasn't going to do that again!

with Baker, life was a little less stressful in regards to work.. less hours + much less stress, but I had two toddlers running around and pumping wasn't something I was able to keep up with very well because they seemed to run like banshees around the house every time I pulled out the pump.  she and I had an amazing 10 months together before she started to really cut teeth and had trouble finding a good latch because her gums we so inflamed.  she would nurse for just 10-15 minutes and my supply tanked.  around that time Jordan and I were headed to Mexico (again) so I weaned her right before we left.  I had enough milk stored up for her to get through to 12 months, supplementing with about 8-10 ounces of formula/day but mixing it in with my stored breastmilk.  

..which brings me to Brady.  I have fallen in love with breastfeeding all over again. big B and I are still in the honeymoon stages and since going back to work I've been able to keep up my supply pretty well.  working in a (baby-friendly) hospital my boss is a huge advocate for me to be able to pump when I need to and as often as I want.  some days are better than others as far as my confidence in providing for Brady goes.  I posted this picture on IG and got a LOAD of support from amazing women and mothers just like me.  same struggles, similar stories.. all walking the same breastfeeding road as me. while I haven't had to supplement with Brady (yet) that day might still come as it did with the girls. he is growing like a weed and already eating more from a bottle than his sisters did at 12 months! so you can imagine my concern on the days that I exclusively breastfeed him like.. are you getting enough??  

eat with balance- the basics for maintenance

occasionally, your calorie or fluid intake can affect milk production.  excessive dieting can reduce milk supply, but sensible dieting is generally not a problem.  I have read that it’s best not to do anything consciously to lose weight until after the second month. this gives your body enough time to successfully establish a healthy milk supply that is less likely to be adversely affected if your caloric intake is restricted. 

breast feeding a singleton baby you need an additional 300-500 calories/day.  

there are no foods that you should avoid simply because you are breastfeeding. it is generally recommended that a nursing mother eat whatever she likes, whenever she likes, in the amounts that she likes and continue to do this unless baby has an obvious reaction to a particular food. when Brady was struggling with reflux in his first few weeks I suggested to cut out milk/dairy from my diet and our pediatrician recommended that I don't simply because if he does have a milk allergy getting the antibodies built up in my milk would allow him to have a lesser chance in maintaining that lactose issue. 

disclaimer:: 

of course, whatever your pediatrician tells you/recommends for you to do.. I would absolutely follow that. 

::boosting my supply::

when I feel like Ive had a dip in my supply I know its time to increase my water intake, decrease my caffeine intake and change the types of food I'm eating.  it is recommended that you do not restrict your food intake below 1500 calories/day.  I'm burning about 2200 calories/day on the days I work out (according to my Fitbit app).  which means I aim for 1800-2000 calories/day to maintain my current weight and keep up with my milk supply.

::my workouts::

I go to bootcamp 3-4 days/week for 60 minutes.  check out my workouts HERE! 

you can check to see if there is a camp gladiator location near you HERE.

I have been loving the group exercise scene and have been working out with CG for a little over a year.

when boosting my calories I try to snack on healthy fats + protein sources from dairy and vegetables/grains. I usually reach for hard boiled eggs, hummus, and peanut butter for something quick and easily accessible!  I LOVE those mini cups of guacamole, hummus, and peanut butter!  its easy to throw one of those in the diaper bag with some crackers or an apple.  I also strive to keep myself hydrated with at least 120 ounces of water/day and some days its easy to do so, and then others is a struggle because I would rather down a Diet Coke at lunch or guzzle more coffee than one should ever consider.  I don't actually drink those things for energy, although these days they are totally appreciated, but more because 1. I am obsessed with carbonation.    I even craved that burn down my throat while I was pregnant.  and 2. I actually really love the taste of coffee.  the darker the better.  my best measure for the amount of water I'm taking in is how many times I'm filling my water bottle every day. I carry around a 40 ounce bottle (this one, in case you're curious!) and try and fill it at least 3-4 times throughout the day.

dietitians recommend women that are attempting to really boost their supply and produce a high fat milk thats healthiest for their baby should consume whole fats themselves.  adding in at least 3 cups of whole milk, whole milk yogurt, and full fat cheese every day will dramatically help in your milk production! you'll also need to make sure you are eating at least 12 ounces of protein and include about 8 ounces of whole grains every day.  

::a typical day of food::

5AM: (pre-workout) 100 calorie granola bar 

6:30AM: 2 slices whole grain toast with 3-4 tablespoons natural peanut butter + 1/2 banana, sliced

OR

1/2 cup rolled oats cooked in 1/2 cup skim milk, 2-3 tablespoons peanut butter

730AM: venti 1/2 caf skinny caramel macchiato 

9AM: SNACK (work out): 2 hard boiled eggs + pepper

10:30AM: SNACK (non workout): skinny pop rice cakes + 2 string cheese sticks

12PM: Starbucks reduced fat turkey bacon sandwich + 2% greek yogurt

OR

organic chicken + quinoa + kale bowl (I buy THIS at Costco) + 3 tablespoons hummus or guacamole 

OR

1/4 c. black bean hummus on double protein english muffin (I buy these!) + boar's head honey maple turkey

OR

grilled turkey + cheese sandwich and tomato soup (I buy this kind!)

2:30-3PM: 2% greek yogurt OR peanut butter + banana toast (same as 6:30AM breakfast above)

decaf iced coffee w skim milk

7:30PM-8PM: grilled chicken + salad OR grilled chicken/steak/salmon, roasted vegetables, mashed potatoes 

OR

cereal (<- ha!)

10PM (occasionally): 2% greek yogurt ( I love 2% FAGE) or bowl of Cheerios 

side note:: 

right now we don't usually eat with the kiddos.  I am an advocate to eat as a family, and we are getting there!  we got into the groove with Parker and Jolie and then eventually with Baker, but still getting the hang of all four of them now.  Baker is out of a highchair and sitting at a booster seat at the table with her sisters, so once Brady gets to the point of sitting in a highchair in the next few months we will be eating as a family again.  right now Jordan and I like to eat together after the kids go down for bed, and even though it seems like its super late to eat a meal, this is worth it for the down time we need to have a conversation:)

I plan to update our family meal plans and share with you all SOON, but for now check out these weekly toddler menu plans and this MEGA list of toddler snack ideas!  I used to write and share those meal plans every single week!  I really need to get back in that habit of sharing those.  it kept me accountable, too!

::making time for the pump::

my supply is also affected by something as simple as adding in a couple of pumping sessions every day.   usually I pump right after I feed Brady for the first time in the morning and then right before I go to bed at night.  usually I will pump about 6 to 8 ounces in the morning and 4-6 ounces before bed.    my supply always seems to be lower in the evening/night and I've read that it 'peaks' about 2 am in the morning- which is why that first pump always produces the most I get throughout the entire day.  I will occasionally get more than the 4-6 ounces in the evening because I've been giving Brady a bottle before bed to make sure he gets a full belly before he goes to sleep for the night.  anything to get him to sleep longer! usually the moment I stick him on the boob before bedtime he passes out and the bottle forces him to stay awake to finish because the flow is much easier.  speaking of bottles.. we are loving the como tomo bottles.  we were introduced to them when Baker was a wee babe and have been using them with Brady and he's doing great!  I think the key to transitioning from bottle to breast with ease is to breastfeed as often as you are able! if you are home/around your baby nurse nurse nurse!  it is also common for the baby to start waking more often at night again after the mother goes back to work (ALL of my kids have done this!) just to cluster feed and be close to mama.. best piece of advice is to let them nurse! don't cut it short at all and allow that bond to remain if you plan to breastfeed long term.

WHEW!  I think that covers the best of it!  you guys are amazing with all your awesome questions. do you have your own tips and tricks for breastfeeding and keeping up your supply?? 

share away!!

photography by b faith photography

leggings + nursing tank c/o

off the shoulder tee

zebra bib c/o

striped romper

in the kitchen with Hello Fresh

we had a special and rather delicious delivery hit our doorstep last week.

 while you might be thinking I'm talking about Baker's cheeks.. I am actually talking about a giant box filled with a week's worth of ingredients from hello fresh.

 I found myself back in the kitchen this last week, excited to make and try three new recipes delivered straight to my door.. without any meal planning or scouring of pinterest to figure out what I was going to prepare for my busy family.  

pregnancy and postpartum leave me little motivation to meal plan and cook for my crew.. so I tend to just cook what I know is easy and quick.  the WE EAT section of the blog has been far neglected and it gives me hives to think about how terribly I've been slacking in that department. 

we have been eating a lot of grilled chicken/steak and salads.  the crock pot makes an appearance here and there and occasionally I'll get a wild hair and turn on my oven.  there was ONE week towards the end of my pregnancy that I planned and prepped three new recipes and on meal one/night one the side spilled over the edge of my casserole dish in the oven and that mess sat there for another week (or more?!) before I cleaned it up. every time I went to use the oven I remembered the mess there in the bottom and scratched that plan for dinner and threw chicken nuggets in the microwave instead!  

 this is a far cry from my days (pre-kids.. well pre-FOUR kids) when I would meal plan every single week, five or six different meals for the days ahead.  I love being in the kitchen and I'm actually a pretty great self-taught cook (just ask Jordan!)- but time isn't something I have a lot to spare in this life stage.   So, I find myself seeking out a different route at dinner time and love the idea of quick, easy, healthy, and of course delicious!

enter hello fresh.

in case you have never heard of hello fresh or have never tried a meal delivery service like this (I'm a newbie!).. lemme break it down for you.

hello fresh is a service that delivers fresh ingredients for healthy recipes right to your doorstep.  they pride themselves on encouraging their customers to cook with fresh ingredients and in turn helps you stay healthy and beats any type of convenience, frozen, or fast food. 

hello fresh employs a dedicated team of chefs and dietitians creating recipes on a weekly basis to ensure that your dinners are balanced and wholesome.

MAJOR brownie points for hello fresh.. they have a dietitian (holla!)

there are three meal plan options

the classic plan (meat + fish recipes; 2-4 adults; choose from 6 recipes)

the veggie plan (vegetarian options only; 2-4 adults; choose from 3 recipes)

the family plan (meat, fish, + veggie recipes; 2 adults + 2 children; choose from 3 recipes)

 

 we selected the classic plan and received three meals consisting of three different protein options (shrimp, beef, and chicken breast).  everything arrived crisp and fresh in a refrigerated box.  each meal was pre-portioned and packed with all the ingredients in individual kits, so I didn't have to worry about sorting them out myself.  this also made storage in the fridge really easy, too!

I wasn't home when my box was delivered, but I was pleasantly surprised when I got the box off the porch (and out of the Texas heat!) that everything was still very cold! All of the meats and dairy is wrapped with special wool and cooling material to keep them fresh until you get home during delivery day.

hello fresh has a wealthy selection of recipes and adds 10 new recipes to their rotation every week

there's absolutely no commitment and you can skip, pause, or cancel your subscription at any time.

all of their meals range between 500-800 calories per serving and full nutritional information for every recipe can be found on their website!

last, but definitely NOT least- hello fresh recipes are not labor intensive or overwhelming at all to make.  each meal can take about a half hour to 45 minutes to prepare! my experience this week has been that I can get these meals on the table in about 35 minutes.

 I'm so excited about these boxes arriving every week.  when we budgeted our groceries while including the classic plan (for 4 people) we actually found to save money.. getting three different healthy protein options into my grocery cart isn't always cheapest route, so I can appreciate what hello fresh has to offer!  not to mention, it keeps me motivated to get back in the kitchen- I really have missed it and the consistency of cooking balanced and healthy meals.

wanna try it?!  hello fresh has graciously offered a generous discount code to my readers!

use code MASSEYA30 for $30 off your first box!  

 dinner is served!  and.. you guys!  it is as delicious as it looks! my former food blogger self might be a little proud that the burger looked very close to the picture on the recipe card hello fresh included:)  presentation is almost as important as taste.

almost.

thank you Brittany for cooking in the kitchen with us, and to hello fresh for sponsoring this post!

pregnancy protein bowl | 3-ways

now that I'm in my second trimester Ive started to really get my appetite back.  food isn't such a struggle, which I am thankful for, and I am enjoying food again. while I wasn't terribly nauseous or feeling like I was going to throw up all the time, food just really wasn't interesting to me AT ALL.

I've been focusing on smaller meals that are high in nutrients, fiber, and protein.  back a couple, err four years ago when I was pregnant with the twins I started eating this fruit/yogurt bowl that was insanely high in protein and I've found myself back into that swing because fruit is my favorite when I'm pregnant. now, I've designated these as breakfast + lunch + dinner options, but there has been many times that I've eaten the fruit bowl for dinner and the quinoa/hummus bowl for lunch.. or even breakfast!  SO, mix and match however your heart + tummy desires:)

these bowls are about 400-500 calories each and range from 25-45 grams of protein per bowl!

--

breakfast // 1/4-1/2 cooked whole oats + 1-2 tablespoons almond butter + 2 tablespoons slivered almonds + 2-3 strawberries, sliced, 1 teaspoon chia seeds.

lunch // 5-6oz plain greek yogurt (I use FAGE 0%) + 1/2 or 1 full scoop protein powder (about 25 g protein) + 1 apple + 3-4 strawberries + 1/2 cup grapes + 1/2 banana, sliced

dinner // 1/2 cup cooked plain quinoa + 1/4 cup hummus (I love white bean hummus) + baby kale + 4-8 chicken sausage meatballs

--

a couple tips for making these bowls.. 

lunch // I typically use one of the single serving cups of greek yogurt, which ends up being a little less than 6 whole ounces.  as far as protein powder goes- I love the isopure zero carb.  since I'm adding so much fruit (carbs) to my bowl I don't need the extra I get from some protein powder- so look for one thats lower in carbohydrates. the isopure vanilla is delicious and so is the strawberry! either would work in this bowl. I picked up some optimum gold standard whey from Costco because it was on super sale and have been using that and love it, too. none of these people know who I am, but after lots of tasting of protein powder these are the ones I love the most!

  

dinner // if you can find the single serve pouches of quinoa in the frozen food section of your grocery- thats your best bet for making this a quick and easy meal.  you can also make a large serving of quinoa on the stove top ahead of time and keep it in the fridge when you need it!  you can use any hummus you love- I really love white bean hummus (they have no idea who I am either..) because it has less tahini flavor than most hummus I have had.  I found this chicken sausage at Costco last weekend, and I'm so thankful!  before now I've been making this bowl with Baker's chicken meatballs, so finally I can stop dipping into her (rather expensive) meatball stash.  lastly, stir in the baby kale when you are cooking the quinoa OR right after its come out of the microwave while its still hot.  the kale will wilt down an make it softer and easier to eat and blend in with this bowl.

what are your go-to fixes for getting in protein and energy while pregnant? I would love to hear!!

for more info like this.. check out my pregnancy food journal HERE.

healthy snacks + fit pregnancy | albion fit

I've gotten plenty of questions about staying fit during this pregnancy and to be honest it was something I was most excited about when I started my pregnancy journey.. before I was even pregnant.  I have never been super active during any of the pregnancies (nothing more than just walking and low impact stuff) and after doing bootcamp for several months prior to getting pregnant,  I had a great base to keep going- and I plan to until my body just cant do it any more. my belly is already feeling really heavy and I cant lay or sit certain ways, but I just have to listen to my body and do what I can.

the biggest component to my exercise routine is FOOD. food is SO not fun for me right now, and I generally love food- but now more than ever I need to make sure I am fueling my body with the nutrients it needs both pre-workout and recovery.  early in my pregnancy I was getting really lightheaded any time I tried to run or do the normal workout movements and while this is common for me in my first trimester regardless of working out or not, it was definitely attributed to my food intake on how easily I could recover and keep up with my workout. 

 many people start their early morning workout food-free- and I was totally one of them!  this is a problem because when you sleep at night your body burns through your dinner and night-time snack.  by morning your body needs nutrition to jumpstart metabolism, replace some of the carbohydrate stores used up over night and give your body energy for a workout.  there is myth that you burn all fat, like the fat off the back of your leg, if you workout on an empty stomach.  False.  you burn thought stored carbohydrate in your muscles, a little fat from inside your muscle and likely protein, which is never good.  the idea is to eat a little something carbohydrate rich before a workout.  it will help you feel better and have more energy.  for cardio based workouts an hour or less something like a whole grain granola bar, banana, some dry cereal or even part of a protein bar will work with water.  for me, bootcamp lasts about an hour or a little longer- so if you are working out for longer than an hour or going to be doing something more intense like lifting weights, cross fit or boot camp, I would recommend a little protein in addition to the carbohydrate.

peanut butter + banana 
granola bar
180-200 calorie protein bar
  
if not, your blood sugar can drop leaving you feeling weak, dizzy and light-headed.
all those things I am already feeling while pregnant and now I want to make my body move and be active on top of that!?  if you workout in the afternoon, it is a little easier because you have time to let food digest.  ideally have some whole grain carbs, some protein and veggies at lunch.  then mid-afternoon, an hour or so before your workout, sit for a carbohydrate-protein snack such as:

​​whole grain crackers + string cheese

apple/banana + peanut butter

greek yogurt with whole grain cereal or fruit

hummus + whole grain pita chips

1/2 of a turkey + 2% cheese sandwich on whole grain bread

180-200 calorie protein bar

be sure to pair your pre-workout snack wth 12-16 oz water.  

if you take a longer time to digest things, then maybe eat your snack 1.5 hours before the workout.

mornings are best for me to workout- getting it out of the way first thing.. because if I don't I will have every reason to all myself out of it the rest of the day.

another big thing for me is finding maternity style and comfortable workout clothing to wear.  the weather is changing, so I've been wearing long pants and sweatshirts in the morning at 5am when its still in the low 50's.  I was excited when I got the opportunity to try albion fit on for size. I have seen them all over instagram on my favorite feeds.. I even had someone recognize the logo on my pants while out at bootcamp recently.  there is something to say about that! NOT to mention, they are the most comfortable joggers I think I have ever owned.  does anyone know what I'm talking about with certain styles of jogger pants that just cut into your side?  they fit well everywhere else, but the waist makes you want to suck in the entire time you are wearing them!  

not these.  

very comfortable + adjustable waistband- I sized up in anticipation for growing with this pregnancy and probably didn't have to.  they are 100% true to size. while they are a splurge on lounge clothes, I know- I have spent $50+ on joggers from my favorite online boutiques and those don't even come close to albion fit >> totally my personal opinion from personal experience:)

my favorite post workout breakfast:

greek yogurt (protein) + berries (carbohydrate) + granola (carbohydrate and a little fat)

its Jolie's favorite, too.

not Parker (clearly).  the pickiest eater on the planet.

over greek yogurt and fruit.  silly girl!

OH.. and they have their own line for the kids!  the big girls thought it to be SO fun that we were matching.

I'm so excited for the opportunity to offer one lucky winner $50 shop credit towards anything they wish from albion fit!  I know I'm not the only mama out there that could use $50 to kick their workout (or lounge) gear into shape- not to mention that cooler weather wardrobe for themselves and their babe(s)!  even better, albion fit is offering a generous discount of 15% off your entire purchase using the code: masseya

I'll totally be using my own discount code to get a couple of these amazing sports bras + probably this hoodie. 
probably.

GO!  fall is here!! but don't forget to enter the giveaway!

a Rafflecopter giveaway

 ..and I'll end with Parker puling my hair.  

nut job.

as always, thank you to Brittany for her talent in catching my crazy crew in the best light, and of course to albion fit for sponsoring this post.

mama
tank

cardigan

joggers c/o

toesox c/o

mug c/o

littles

ponchos c/o

mini joggers c/o

snack cups c/o

We Eat | crock pot beer chili

there is nothing more that I love about fall than warm soup on a cool evening.  well, this weekend we had a taste of cool weather (82 degrees!!!) and I was excited to whip out my favorite recipe for beer chili, dump it all in the crock pot after getting home from church and lounge the afternoon away while watching Sunday's football lineup.

best part is that this recipe is HA-UGE and we had dinner for Monday night, too:)  

I'm a big fan of chicken sausage, and if you happen to go back through my recipes you'll see that its basically the only kind of sausage I'll buy.  my local specialty grocery store (market street) makes their sausage in house and it is YUMMY.  I made a stop through their after church (because the weather made me do it) and they had this chipotle chicken sausage- yes!  its like they knew I was coming!!  I bought six links because I was being overzealous and prefer this to ground beef..so.. this chili ended up quite meaty!

all the veggies!  smelled like a great big bowl of fresh pico de gallo. again- being overzealous with the garlic.  I freaking love garlic.  so I always add much more than a recipe calls for, even if it does suck to mince garlic. nothing more tedious that mincing garlic, but its worth it.  

so worth it..

da beer.  

I used a pale ale called revolver which is made by the same company that makes blood and honey (which is my faaaav right now).  just before I added the beer I stirred in the seasonings and veggies- which included a dry packet of spicy ranch dressing.  I didn't have onion powder, as called for in the original recipe, but I had that hanging out on my shelf.. so I figured it might only make it better?

it did.

top it with lots of cheese, sour cream, and more peppers!

crock pot beer chili 

adapted from home made interest

2 lbs lean ground beef

1 lbs ground sausage (remove from casing)

I used chipotle chicken sausage

2 red bell peppers, seeded and diced

5 garlic cloves, finely minced

you can use more or less, but we looooove garlic!

1 white onion, diced

1 jalapeno, seeded and diced

1 poblano pepper, seeded and diced

3 tablespoons chili powder

1 tablespoon cumin powder

2 teaspoons smoked paprika powder

1 packet spicy ranch dressing

like the hidden valley brand

12 oz pale ale beer

2 (15oz) cans of diced tomatoes

2 (15oz) cans tomato sauce

1 tablespoons olive oil

Garnish with Cheddar cheese, sour cream & green onions

--

brown the beef and sausage over medium heat in a large pot. drain.

add olive oil, onions, garlic, bell peppers, jalapeño, poblano pepper to your crock pot stirring to combine.  add drained meat, pale ale, tomatoes, tomato sauce, cumin, chili powder, ranch packet, and paprika to the pot and cover.  set to LOW for 4 hours or HI for 2 hours.  
top with cheddar cheese, sour cream and green onions!

we loved this with broccoli cornbread- I've been making it for years from my mother in law's recipe and I did a quick search on pinterest and found the exact ingredients HERE!  its so delicious, my friends:)

happy crock potting!!! 

we eat | sausage + ricotta stuffed shells + spinach

lately we have been going with the same staple items every week- meal rotations that I know are easy to please the family, but also ones that are E A S Y in general.  I try to add in some fun recipes here and there, but when I find one that was quick to whip together in the busy-ness of the evening AND it tastes good?  this is one of those recipes that as I was taking my last bite of the plate in front of me I was already thinking about how good the leftovers were going to be!  I usually change a recipe up quite a bit when I pull it out of a magazine or Pinterest, but this one was a winner all around and didn't need too much tweaking at all whatsoever.  it makes A TON of filling and in turn a ton of shells, so I made an extra pan and threw it in the freezer to eat later (like next week?!).  Just make the entire recipe as is before baking and wrap in plastic wrap and then foil before putting in the freezer.  when you are ready to eat, just allow it to sit in the refrigerator overnight before cooking. 

chicken sausage, ricotta + spinach stuffed shells

adapted from: craving some creativity

1 (16oz) package of jumbo pasta shells

4 cups part skim ricotta

12 oz shredded part skim mozzarella cheese

2 eggs, lightly beaten
1 tablespoon garlic powder 

1 tablespoon fresh or 1 tsp dried oregano

3/4 cup parmesan cheese

16 oz jar of pasta sauce

4 packed, heaping cups of fresh spinach

1 pound  sausage (I used chicken sausage)

dried parsley for garnish

--

in a large skillet over medium heat, brown and crumble the sausage. drain any excess fat and remove from heat. In the same pan, cook spinach until wilted, about 1-2 minutes. while the sausage is growing  cook the shells according to package directions.  

I cooked them until they were just under al dente so they don't fall apart while I'm filling them.  you wouldnt want to eat them straight out of the pot, but they'll finish cooking and get softer in the oven- cooking them this way will also allow them to hold their shape after cooking.

in a mixing bowl, combine the ricotta, 8oz of mozzarella, 1/2 cup of parmesan, eggs, oregano, and garlic powder. fold in the spinach and about 1/2 of the crumbled sausage. 
add in salt and pepper as needed.  I added just a couple cracks of pepper.

coat the bottom of a 9x13in pan with the entire jar of pasta sauce. spoon the cheese mixture into the shells and place shells open side up, very close together in the dish. 

this will make more than one pan- I made a second smaller pan and put it in the freezer for a later date!

sprinkle the remaining sausage over the top of the shells. then sprinkle with the remaining 4oz of mozzarella and 1/4 cup of parmesan cheese.

cover with aluminum foil and bake at 350 degrees F for 25-35 minutes (I baked for 25 minutes in my oven) or until the cheese is bubbly. remove foil and switch the oven to broil for about 4 minutes (watch closely) to brown the cheese a little. let stand 10 minutes before serving. 

such a hit!  I know your family will love it, too!

we eat | chicken sausage + feta alfredo spaghetti squash

after a week's worth of cooking, I'm feeling motivated to do it all over again next week!

we shall see.  one thing is for sure that its been awhile since I've shared a fantastic dinner meal for serving the family, but this one was worth waiting for!  I came across this recipe  on pinterest and have been looking forward to making it all week!  It was SO easy, and dinner was on the table in less than one hour (45 minutes of that the squash is in the oven!)  

this recipe uses heavy cream, but I decided to lighten it up a bit and add in chicken sausage for more flavor and protein.  plus.  Jolie could eat (chicken) sausage and bacon all day long- Baker LOVES it, too!  and.. feta is just delicious.  and I had some in the fridge and threw it in their on a whim.

for my preggo mama friends- flip over the package to make sure your feta is pasteurized before including it in the recipe:)  I made this for the whole family, so I used two large squash- its easily cut in half or doubled!

 chicken sausage + feta alfredo spaghetti squash

adapted from eat well 101

4 links (about 1lb) chicken sausage, casing removed, cooked + crumbled 

I used feta + spinach chicken sausage

2 large spaghetti squash

8 cloves garlic, minced

1/2 cup low sodium chicken broth

2 cups half + half

3/4 cup crumbled feta cheese

fresh thyme

fresh ground black pepper + kosher salt

chives or green onions

2 cups Italian Blend cheese

--

preheat your oven to 400 degrees.  firmly cut the squash in half lengthwise and remove the innards and seeds.  place the halves on 2 large baking sheets, maintained by a foil ring to hold the balance. season with salt and pepper.  

in a large bowl, combine the garlic, chicken broth, half + half, feta, thyme, chives, and chicken sausage- stirring to combine well.  sprinkle the squash halves with the italian cheese.  divide the cream sauce mixture among the four squash boats, then top with additional cheese.  

cover each tray with a foil tent, and then roast in the oven for 20 minutes.  remove tent, and continue roasting for another 25-30 minutes, uncovered, or until the squash is fork tender and the cheese is golden.  

remove from the oven and shred- carefully stirring to combine.  

serve!  

after I pulled the squash from the oven, I allowed it to rest for about 15-30 minutes.. letting the sauce thicken and the liquid of the vegetable to redistribute.  I really think this made all the difference for a really yummy and creamy sauce coating the 'noodles'.

it was a big hit in our house!  I hope you find it equally delicious:) 

15 easy ideas for post workout nutrition

though some women look at working out as a chore on the “to-do list” and something that wears them out, working out actually can give you more energy throughout the day to chase kids, grocery shop, clean, work or whatever your day consists of.  waking up at 5am to get in my workout is what works for me right now.. some days I absolutely hit a brick wall around 10am, and I can always tell why thats the case.. 

working out causes muscle breakdown and thus you have to be diligent with your nutrition to help repair the muscle so you get stronger and don’t feel beat all day.

if I'm not keeping up with what I'm eating, how much I'm eating, and when I'm eating it.. I can really tell a difference!

ideally, you need to eat within the 45 minutes after a workout to start the recovery process.  most of the time I am absolutely not interested in food post workout, so I get in a quick snack instead of meal.  

a good post-workout snack or meal consists of carbohydrate (grain, fruit, honey, etc.), protein (milk, yogurt, egg, lean meat) and little to no fat.  

fat slows down digestion so you don’t want to load up on it immediately post-workout as that delays how fast everything digests and thus how fast you start the recovery process.  if you are having a meal with some fat it’s fine, but keep it a small amount.  if you are just grabbing a post-workout snack, then try to keep it to just carbs and protein.  

five post-workout snacks 

(eat right after you workout)

6 oz low-fat Greek yogurt with 1 Tbs. honey and ½ - 1 cup berries

8-12 oz low-fat chocolate milk

8-12 oz low-fat milk and a fruit

Smoothie with low-fat milk, ½ cup Greek yogurt and 1 cup fruit

Running out the door: Energy/protein bar with 10-20 grams of protein and at least 20 grams of carbohydrates

five easy post-workout breakfast meals

(eat right after you workout or follow your snack an hour or two later)

bacon + eggs: 1 egg, 2-3 slices turkey bacon, 1 slice whole wheat toast with 100% fruit jam OR 1 cup fruit, 8 oz low-fat milk
make it light: 1 slice whole wheat toast with 1 Tbs. peanut butter and a sliced banana with 6 oz low-fat Greek yogurt
drive thru delight: whole wheat English muffin with 1 egg, 1 slice 2% cheese, 1 slice turkey and a fruit
the continental breakfast: ½ cup oatmeal (or an instant oatmeal packet) with 1 Tbs. honey and ½ cup berries, 2 links turkey or chicken sausage and 8 oz low-fat milk
running out the door: 2 low-fat string cheeses, whole grain granola bar and a fruit

five easy lunch + dinner post-workout meals 

(for those that workout later in the day!) 

stack it up: sandwich on 100% whole wheat bread with 2 oz lean meat, 1 slice low-fat cheese and veggies paired with 1 cup chopped fruit
a balanced plate: 3-4 oz lean protein (chicken, beef, fish, turkey), 1 cup carbohydrate (sweet potato, potato, brown rice, quinoa, couscous, pasta, fruit, etc.) and 1-2 cups veggies
easy peasy: 2 oz turkey/ham rolled up with 2 slices low-fat cheese, fresh spinach and sliced veggies of choice and 2 Tbs. hummus paired with 15 whole grain crackers
no meat? no problem! whole wheat tortilla with ½ cup black beans, 1.5 oz low-fat cheese, ½ cup quinoa, ¼ large avocado paired with 6 oz low-fat Greek yogurt with ¼ cup berries
running out the door: P3 protein pack (in deli section of store) paired with a banana, 2 Baby Bell cheese rounds and a baggie of baby carrots

HUGE thank you to my dear friend and Dallas Cowboys sports dietitian, Amy Goodson, MS, RD, CSSD, LD for helping me put these easy meals together!