Healthy Pumpkin Pie Protein Overnight Oats

One night, my defenses had been systematically whittled down enough that, I let the youngest son have the dregs of my Mountain Dew Voltage. It was in a glass and he didn’t know exactly what it was other than some kind of soda, which he’s rarely allowed to have.
Handing me the empty glass to put in the sink: “Mom, that tasted like it gave me powers, super powers. I know it didn’t, but it tasted like super powers.”

Aaaaaaaaand, that is why you my son are not allowed to do The Dew. Like, ever.

Protein & oats however, make much sturdier fare (and a better breakfast option) for any real-life Super Heroes in-training. And pumpkin pie is such an obvious Fall flavor. Combining the two was a no-brainer.

And overnight oats? They’re quick and easy enough for Super Heroes of any age to whip up, or just to lend a helping hand. Throw everything in a mason jar (or pretty much any seal-able container your heart desires), give it a good stir, and let it sit overnight while you sleep. When you wake up? A protein packed, breakfast that tastes like dessert will be waiting to greet you.

Healthy Pumpkin Pie Protein Overnight Oats

 

1/2 cup plain nonfat Greek yogurt
1/2 cup pumpkin purée (not pumpkin pie filling)
1/4 cup old-fashioned oats
1 tbsp sugar
1/4 tsp ground cinnamon

Directions

1.  Add all of the ingredients to a mason jar or other plastic container with a tight-fitting lid, and stir everything until evenly incorporated. Cover and refrigerate for 8 hours or overnight. Serve cold.

*To fit in with dietary restrictions or requirements, you can use a sugar alternative such as Splenda or Truvia in place of the sugar, and you can also sub Gluten-free oats if necessary.

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Healthy Peanut Butter Apple Dip

It’s that time of year again. No, not the one where the world’s dressed in white and everything you hear sounds like Christmas. The one before that. The one that starts right after Labor Day. The one that is harkened by different shades of purple, orange, and black. The one with candy, fruit, and gourds a plenty. Don’t be surprised to see a lot of posts featuring apples and oranges orange.

Even when it’s not Apple-picking season at our local orchard, we go through *at least* 10 lbs in a regular month. It’s one of the sons’ go to after school snacks. Pair it with a scoop of peanut butter, and they’re in heaven. BUT serve them with this dip? And you’re both going to be feeling great, because A. It’s delicious, and B. You know that it’s as nutritious as it is yummy.

The Best Ever, Healthy Peanut Butter Dip

Peanut Butter (we prefer using homemade, organic, or an all natural style since they’re of a thinner consistency)
Greek yogurt
Honey

Directions

1. Mix together 1 part peanut butter, 1 part Greek yogurt, and 1/2 part honey, stirring until smooth and the dip’s a uniform consistency. Serve with sliced apples for dipping. The sons like apples, pretzels, and grapes with this dip. It can be stored in the fridge in an airtight container for up to two weeks, just give it a good stir before serving as some separation is bound to happen.

Esquites ( Mexican Corn Salad )

Do you have a Mexican food stand at your local Farmers Market? Or a local food truck claiming authentic Mexican street fare? If the answer is yes to either of these, then you’ve probably come across this dish before. If not, you’re in for a treat.

The name literally means ‘toasted’ corn.

 

And it’s the smokey, sweet, spicy, and tangy off the cob cousin of elote (creamy, cheese coated corn on the cob), and it’s packin all those same feisty flavors. So, it does not disappoint.

Were just loving all these de-constructed versions of things recently, aren’t you? Convenience is priceless.

Even better this corn salad can be served hot or cold, so it’s perfect for a toasty, comforting side dish in the Winter months, and also easily adaptable for a cold corn salad to bring to any Summer barbecue.

Esquites ( Mexican Corn Salad )

2 tbsp butter
2 cans corn, drained or 4 ears fresh corn cut off cob
1/2 jalapeno, seeded and diced
3 tbsp mayonnaise
1 clove of garlic, minced
2 green onions, thinly sliced
1 handful of fresh cilantro, roughly chopped
1 lime, juiced
2 tbsp Cojita cheese, finely crumbled (or shredded Mexican blend cheese)
1/8 tsp chili powder, to taste
1 ripe avocado, peeled and diced (optional)

Directions

1. In a large skillet, over medium-high heat, melt the butter.
   2. Add the corn to the pan and allow it to slightly char on the bottom of the pan, then give it a good stir and let it char one more time.
   3. Stir in the jalapeno and remove the skillet from heat.
   4. Transfer the corn mixture into a medium/large bowl and add in the mayonnaise, garlic, onions, cilantro, lime juice, cheese, chili powder and avocado.
   5. Gently stir everything together just until evenly incorporated.
   6. Serve immediately (warm) or cover and refrigerate, serving when chilled, your choice. Both ways are great.

Apple, Red Onion, & Cheddar Panini on Naan Bread

There’s nothing quite like the fresh air of the mountains, and living in Virginia we’re fortunate enough to be only a hop, skip, and a jump from the nearest range. A kind of peace comes over me and my heart is so full when I watch my boys be boys, especially the older they get. And our local (ish, it’s only 40 minutes away) orchard offers them every opportunity to embrace everything innately boyish about themselves.

Running up and down mountain sides? Check.

Climbing trees? Check. (bonus points for ones over looking or over hanging mountain sides)

Eating fruit fresh picked from the vine? Check.

Dad letting you carry and use a (very dull) pocket knife to cut your own fresh slices of fruit? Check.

(and obviously extra, extra bonus points for the use of sharp objects)

Every year we have a blast, and I love being able to look back on our memories forever captured in photos, but ever year we come home starving, and that’s despite the fresh cider and fresh cider donuts we gorge on while there.

This year, I dug right into one of our several bushels and had a piping hot batch of grilled naan-witches ready to serve in no time. Meltty, tangy sharp cheddar, the bite of red onion, crispy, sweet apple slices, and a bit of sass from our favorite honey mustard made this the perfect grilled cheese sandwich to celebrate one of our favorite Fall traditions.

Apple, Red Onion, Cheddar Panini on Naan Bread

2 pieces of naan or other bread (use four pieces if the slices are small, I had 2 large naan pieces)
1 Apple, cored and sliced
sharp cheddar cheese, sliced
red onion, thinly sliced
your favorite honey mustard

Directions

1. Place a layer of cheddar cheese slices on the bottom piece of naan. Layer on sliced apples, then the sliced red onion, and then top that with another layer of cheddar cheese.

2. Spread a layer of honey mustard on the inside of the top piece of naan and then place that on top of apple, onion and cheese, closing the sandwich.

3. Place the sandwich in the panini press until heated through, about 6 minutes. Cut the sandwich in half (if you’re using larger slices of naan) and serve.

Sous Chef Sunday: Monster Tongues (Marshmallow Pinwheels)

These may look gross, especially when you consider they’re called ‘tongues’, but they taste great and the kids (especially little boys- hey snails and puppy dog tails, right?) get a huge kick out of them. They’re perfect for a spooky Halloween treat, or even as a crafty snack to accompany one of our boys favorite children’s stories, I Need My Monster. Also, a great read when you’re gearing up for Halloween with its perfect mixture of scare and flair.

But, back to our tongue in cheek treat, perfect for any little monsters you may know. I haven’t met a kid yet who didn’t love these fun treats, even the ones who squealed with equal parts disgust and delight.

And they’re e a s y, a mixture of marshmallows melted and stirred into flavored gelatin, and then is chilled in a pan before being rolled up and sliced into wiggly, giggly little pinwheels, err tongues.

Monster Tongues (Marshmallow Pinwheels)

1, 3 oz, package flavored jello gelatin (NOT pudding), any flavor
1/2 cup warm water
1-1/2 cups miniature marshmallows

Directions

1. Whisk the gelatin mix and warm water together in medium microwaveable bowl. Microwave on high for about 1-1/2 minutes, then whisk again until the gelatin is completely dissolved into the water.
   2. Stir in the marshmallows. Microwave everything on high again for another minute, or until the  marshmallows are partially melted. Remove the bowl from the microwave and whisk again, this time until the marshmallows are completely melted and stirred into the gelatin mixture. Pour the gelatin mix into an 8-inch square pan sprayed with cooking spray.
   3. Refrigerate for about 45 minutes, or until set. Run a sharp knife around edges of pan to loosen the gelatin from the pan. Starting at 1 edge, roll up the layered gelatin tightly, like a jelly roll. Cut the roll into 1/2-inch slices. Refrigerate, covered, until ready to serve.

recipe adapted from Kraft

Greek Quiche

I could easily eat Greek (or Mediterranean flavored ) food all day, every day. Not even joking.

I have yet to come across another flavor pallet, that is not only bursting at the seams and win robust favors jam-packed into every single bite, but all-around pretty healthy as well.

(I’m sire they’re out there, I just haven’t fallen for em yet.)

Quiche for dinner, you say? But with all that egg-y ness how can it be? The salty feta, the tangy olives, the juicy, sun dried tomatoes, the marinated artichoke, and all the traditionally Greek seasoning palette make for a Mediterranean flavor fest in every bite.

The egg is just the glue that binds it all together, and it doesn’t detract or disappoint. Far from it. Somehow it manages to get even better with every bite.

Greek Quiche

1 pre-made Quiche/Pie Crust
1 tbsp olive oil
1 medium red onion, diced
2 cloves of garlic, minced
a heaping 1/4 cup of Sun-dried tomatoes (packed in oil), roughly chopped
1/4 cup Kalamata Olives, or regular black olives, roughly chopped
1 cup Artichokes,marinated in oil, roughly chopped
1/2 cup Feta cheese, crumbled
1 cup of milk
4 eggs
3 tbsp fresh Oregano, diced, or 3 tsp dried oregano
1/4 tsp salt
1/2 tsp pepper

Directions

1. Unroll/roll out the people made pie crust and place it evenly into a 9 ” pie pan. Use your fingers to gently crimp the edges. This step is purely meant to be aesthetically pleasing, and totally optional!
2. In a medium-large skillet, add the olive oil over and heat over medium to medium high heat. Once hot, add in the diced onions and cook until they just start to turn translucent, or about 6 minutes. Add in the minced garlic and sun-dried tomatoes and let them cook together for a few minutes longer. Remove the skillet from heat, add in the olives, artichokes stirring everything together, and let the mixture rest.
3. While the veggie mixture is cooking, in a small bowl, whisk together the eggs, milk and spices. Add the cooked veggies to the prepared quiche crust. Top with the crumbled feta cheese.
4. Gently pour the egg mixture over top of the veggies, and don’t worry if it doesn’t quite completely cover everything or if it swamps the veggies, either way it will turn out fine.
5. Bake the quiche at 350 degrees for about 40 minutes to an hour, or until the top just starts to brown. When a toothpick inserted in the center comes out clean, everything is completely cooked through.
6. Remove the cooked quiche from the oven and let rest for a minute or two before slicing and serving. Enjoy!

Do you share our love of all things Greek? Or Mediterranean flavored? Here’s a few other ideas you might like:

Greek Chicken Burger Sliders with Pickled Red Onions & Greek Yogurt Sauce

Greek Spinach Feta Chicken Pockets 

Greek-Style Oven Fries

{One Pot Wonder} Balsamic Chicken & Veggies

Today we’re back with another one pot wonder. A dish that from start to finish, dirties only one pot. ONE. It’s one of the seven wonders of the weeknight kitchen world.

While we’ve got a lengthy list of other one pot recipes we love, this Balsamic Chicken accompanied by some of our favorite veggies, became an overnight star. For real

I tweaked the original recipe to what we had on hand and it was delicious! I mean, REALLY delicious.

As in I think I ate 3/4th of the entire dish. As in, it was great the first time around and great as leftovers for lunch the next day. As in, I think this is one of my new favorite go-to, all-in-one meal.

As in you need to try this right now. Like TONIGHT.

This meal is new, it’s fun, it’s healthy, and it’s easy. How many other nights are you able to get a home cooked, form scratch meal on the table in under 20 minutes? And the flavor? With the word balsamic in the title you know it’s got to be good, right?!

Enjoy this meal as is, or fortify it with a few simple carbs in the form of a scoop of your favorite pasta or rice on the side.

One Pot Balsamic Chicken & Veggies

1/4 cup + 2 tbsp Italian salad dressing (light versions tend to work better since they’ve a bit of a thicker consistency for coating, BUT any variety will still taste great)
3 tbsp balsamic vinegar
1 1/2 tbsp honey
1/8-1/4 tsp crushed red pepper flakes
1 1/4 lbs chicken breast tenderloins
2 tbsp olive oil
salt and pepper, to taste
1 lb fresh green beans, trimmed
1 1/2 cup carrots, julienned
1 cup grape tomatoes, halved

Directions

1. In a small bowl, stir together the dressing, vinegar, honey and red pepper flakes until evenly combined, and set aside.
   2. In a large skillet, or Dutch oven, heat the olive oil over medium-high heat. Season the chicken with salt and pepper, before putting the tenderloins into the skillet. Cook the chicken about 6 – 7 minutes, rotating once halfway through cooking, until chicken has cooked through (meanwhile, prepare the veggies). Add half the dressing mixture to the skillet and turn the chicken to make sure it’s evenly coated. Transfer the cooked, coated chicken to a large plate or a serving platter while leaving the sauce in the skillet. Add in the green beans and carrots, season with salt and pepper (again, to taste) and cook, stirring frequently, until still crisp, but also tender, about 4 minutes. Transfer the veggies to plate or platter with chicken.
   3. Add the remaining dressing mixture to the skillet and cook, stirring constantly, until thickened, about 1 minute. Add the cooked chicken, cooked green beans and carrots, and the tomatoes back to the pot. Toss everything to coat, and serve.

Recipe adapted from Cooking Classy

Like the sound of this recipe? Check out some our other One Pot Wonders …

Chicken Lo Mein

Cheeseburger Casserole

Pizza Pasta

Sweet & Spicy Honey Sriracha Salmon

There’s a bit of recipe magic going on here. The flavors of the soy sauce, the sweetness of the honey, the spice from the Sriracha, the punch of fresh ginger, and the peppering of minced garlic meld to create a perfect marinade for the salmon. The flavors meld and each bite will transport you to your favorite seat, or corner booth in our case, and your favorite fine-dining restaurant.

Sweet & Spicy Honey Sriracha Salmon

1/4 cup reduced-sodium soy sauce
2 tbsp honey
1 tbsp rice vinegar
1 tbsp Sriracha sauce (or more or less, to taste)
1 tbsp grated fresh ginger, or 1 scant tsp ginger powder
1 tbsp minced garlic
1 lb (skin-off) salmon fillet, cut into 4 (4-ounce) pieces
1 1/2 tsp sesame oil
2 tbsp thinly sliced green onions, for garnish

Directions

1. In a 1-gallon zip-top plastic bag, combine the soy sauce, honey, vinegar, Sriracha, ginger, and garlic. Add the salmon, toss to coat evenly, and refrigerate for at least 1 hour, or up to 8 hours, turning the fish once.
2. Remove the salmon from the bag, reserving the marinade. Heat a large saute pan over medium-high heat ad add the sesame oil. Rotate the pan to coat the bottom evenly and add the salmon. Cook until one side of the fish is browned, about 2 minutes. Flip the salmon and cook until the other side browns, 2 more minutes. Reduce the heat to low and pour in the reserved marinade. Cover and cook until the fish is cooked through, 4-5 minutes.
3. Place a piece of salmon onto a bed of rice and sprinkle with the green onions before serving.

Grilled Tandoori Chicken Burgers

What do you do when one of your readers asks about a specific genre of recipes? You try to accommodate, right? Any good blogger should. At the same time, when a new follower inquired as to what specific diabetic friendly recipes I offered, I was a bit embarrassed to not be able to offer any immediate suggestions. Which was even more upsetting when I consider how this has plagued my own family, more specifically, my grandmother who alongside my mom pretty much raised me in the kitchen.

Starting today, I will make an effort to provide more diabetic friendly recipes and add a specific tag for recipes more inclined to those who struggle with still wanting to eat well, but not sacrifice flavor. Grandma was one of those women. She lived food. She loved it. And each ounce of love was like a tangible thing we could taste, cooked into every bite of her meal. But as any diabetic knows, you’ve got to watch your sugar, and often that may mean sacrificing those oh-so-glorious carbs, which often break down into nothing more than simple sugars we don’t actually need.

Unleavened naan bread is a much more diabetic friendly option than traditional burger buns. The burgers are made from ground chicken, a much leaner meat than ground beef, with an amazing array of different spices that while seeming so different, bring their A (+) game. These ‘tandoori’ style burgers are topped with fresh veggies, and finished off with a healthy mint yogurt sauce in lieu of the traditional mayo.

So much tastier. So much yum in each bite. Calories and sugars reduced, yet every ounce of flavor is easily tripled.

Grilled Tandoori Chicken Burgers

1 1/2 lbs ground chicken breast
4 green onions, sliced thinly
3 tbsp grated fresh ginger
2 tbsp  lemon juice
1 tbsp paprika
2 tsp cumin
1/2 tsp ground cardamom
1/4 tsp cayenne pepper
salt and pepper to taste
Naan bread
cucumber, thinly sliced
cilantro leaves
red onion, thinly sliced

Mint Yogurt Sauce

1 heaping cup Greek yogurt
1 tbsp fresh mint, chopped
2 tsp cumin
1 tbsp fresh lemon juice
salt and pepper, to taste

Directions

1. Put the chicken, green onions, and all of the spices in a bowl and mix well. Form into 4 patties.
2. Mix the yogurt sauce in a small bowl. Set aside.
3. Cook the Tandoori Chicken Burgers on a preheated grill over medium-medium high heat, roughly 3 minutes per side. Throw the Naan bread on the grill during the last few minutes, flipping once, to warm through.
4. Top the cooked burgers with a few sliced cucumbers, red onion, and a generous handful of cilantro.
5. Either add a healthy dollop of yogurt sauce to the top or spread it onto the insides of the naan bread.