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21 Day Fix Crock Pot Chicken and Wild Rice Soup

21 Day Fix Crockpot Chicken and Wild Rice Soup


Life has been busy!  My husband and I have adopted two kiddos, ages 6 and 7 and they moved in full time with us in July.  What an amazing adventure! It is wonderful and scary all at the same time.  I went back to work full time and have found making  healthy dinners in the week can be very challenging! 

This dinner was a hit, was easy to make and is pretty delicious!  In the morning I threw all this in the crock pot and set it on low.  When I got home, it was cooked to perfection!

Chicken and Wild Rice

21 Day Fix Chicken and Wild Rice Soup



Ingredients-

2 cups baby carrots, washed
2 cups rough chopped celery
1 medium white onion, rough chopped
1 bay leaf
4 chicken breasts
4 cups Chicken Stock
2 tbsp dried parsley
1 tsp rosemary
1 tsp oregano
1/2 tsp garlic powder
1/2 tsp black pepper
salt to taste

1 cup cooked wild rice

Directions
Place all ingredients in the crockpot except the wild rice.  Cook on low for 6-8 hours or until done. 

EASY!  Now to serve, I measure out one yellow of rice and place in the bowl before I add the rest of the soup.  about 1-1/2 cups of soup is 1 red and 1/2 green.   If you are short of yellows, you don't need to add the rice and you still have a really yummy, flavorful soup.






Vegan Cheese Sauce- 21 Day Fix Approved

Vegan Cheese Sauce-  21 Day Fix Approved


So after the doing the Ultimate Reset I really want to incorporate more vegan type recipes into my meal plan.  This "cheese" sauce is pretty delish and even my kids eat it over their broccoli! Give it a try and let me know what you think!




Ingredients
1-1/2 cups of cashews (soaked overnight)
1 TSP nutritional yeast
¼ tsp tamari sauce
1 TBSP olive oil
1 clove of garlic
1/2 medium white onion, diced
1/2 roasted red pepper, diced
Juice of half a lemon
Salt and pepper to taste
Vegetable stock to get desired consistency 

Directions

-Ahead of time roast the red pepper by cutting the it into quarters. Remove the seeds and the membranes. Roast the peppers until the skin blisters and turns black. Remove from oven and place in a plastic bag until cool. The skins should peel away off of the peppers easily when cooled.
I like to roast several and freeze them so I have some ready to thaw for other recipes I make.
-In a small skillet, saute the diced onion in the olive oil until almost clear.
-Place all ingredients in a blender, except the vegetable stock and blend on high until smooth.
-Drizzle in the stock until desired consistency of your sauce is reached.
-Serve over freshly cooked pasta, steamed broccoli or rice!

For a Southwestern spin, add in a tsp of the Smokey Southwestern Seasoning .  Delish for Nachos!

*If you are following the 21 Day fix, portion this sauce out in your blue.





Thai Turkey Burgers- 21 Day Fix Approved

Thai Turkey Burger- 


I love Thai food and I love turkey burgers, so why not create a Thai Turkey Burger?!?  This one is pretty yummy.  I make 5 pattys with this one (about 3-4 oz each) and have them ready for my lunches for the week.  I usually will have them bunless and with a side of Thai inspired slaw Get Recipe Here:


Ingredients

1 small shallot, quartered
2 tablespoons chopped cilantro
Two 1/4-inch-thick slices of peeled fresh ginger
1 jalapeño, stemmed and seeded
1 1/2 tablespoons Bragg Aminos or Coconut Aminos
1 1/4 pounds ground turkey

Directions

In a mini food processor, pulse the shallot, cilantro, ginger and jalapeño with the aminos until chopped.

Put mixture in a bowl and knead in the turkey.  Add salt and pepper to taste.  

Form the meat into 5 3-inch patties, about 3/4 inch thick.

Grill them up!  I will use my gas grill if the weather is nice, or my Foreman Grill inside if not.  8 to 10 minutes until done. 

One patty is 1 red on the 21 Day Fix Meal Plan





Thai Inspired Coleslaw- Crispy and Fresh and 21 Day Fix Approved

Here is a fun take on traditional coleslaw! This is a Thai inspired version and pretty delicious! If you are following the 21 Day Fix Meal Plan, measure out in your green:)  It is one green and 1 tsp.  I like to have this with my Thai Turkey Burger


Thai Inspired Coleslaw

Ingredients

1/4 cup  rice wine vinegar
1/4 cup olive oil
2 tbsp creamy natural peanut butter
3 tablespoons Bragg Aminos or coconut aminos
1 tbsp maple syrup
2 tablespoons minced fresh ginger root
1 1/2 tablespoons minced garlic
5 cups thinly sliced green cabbage
2 cups thinly sliced red cabbage
2 cups shredded napa cabbage
2 red bell peppers, thinly sliced
2 carrots, julienned or shredded
6 green onions, chopped
1/2 cup chopped fresh cilantro

Directions

In a medium bowl, whisk together the rice vinegar, oil, peanut butter, aminos, maple syrup, ginger, and garlic.

In a large bowl, mix the green cabbage, red cabbage, napa cabbage, red bell peppers, carrots, green onions, and cilantro. Toss with the peanut butter mixture just before serving.





A Little Different Kind Of Post-

I am veering away from my normal posts to post about something exciting.  My husband and I are adopting!

We are adopting a sibling group-  a girl and a boy, ages 7 and 6.  They are adorable and we are over the moon excited.  They are SLOWLY transitioning into our home.  If you have read the other blog post about our previous adoption experience, you know it was horrific. This time, while it is challenging at times, we are positive we will have these two kiddos join our family!

A couple thoughts for you, however, especially if you know us and will be associating with our kids.

** Please don't tell them they are "lucky." ***

I cringe when adults tell them that they are lucky.
Consider this:
Their mother is not capable of raising them.  They know her, and love her- yet she is unable to care for them.  This is not "lucky"

They are loosing the only family they have ever known to join ours.  This is LOSS.  This is so hard. Even though we tell them they will still see them and know them, How can these kids really know this?  This is not "lucky"

They watched their Great Grandmother and caretaker die of cancer.  This is very unlucky.
They are loosing their school.
They are loosing their friends.
They are loosing EVERYTHING to join our family.  How is this "lucky?"

I know and you that is not entirely true, but YOU have a much different perspective, as an adult, than they do at 7 and 6.  They don't know these things and it sure feels like LOSS to them.  And LOSS is never "lucky"

I know what you are trying to say when you tell them how lucky they are, but saying that is only recognizing something that is good (and extremely scary) in their lives.  Please take a moment to consider all of their LOSS-

Compassion is so much more important.  Instead of telling them how "lucky" they are,

Maybe consider using the word LOVED instead.

"You guys are so LOVED" instead of "You guys are so LUCKY"






Coconut Blueberry Quinoa Breakfast Porridge- Vegan and 21 Day Fix Approved


Coconut Blueberry Quinoa Breakfast Porridge- Vegan and 21 Day Fix Approved


I pretty much love breakfast.  It is my very favorite meal of the day.  I love to have a bowl of something warm and inviting.  Oats, cream of rice and 7 grain cereal are some of my go-to's, but the other day I tried something with the super-food quinoa.  It was delicious!

Coconut Blueberry Quinoa Breakfast Porridge 
Ingredients
1 cup quinoa
1 1/2 cups light coconut milk
1/2 cup plus 2 Tbs. water
1/2 tsp. vanilla extract
1/2 tsp. ground cinnamon
3 tsp. raw honey
1 pint blueberries
1 Tbs. coconut flakes ( no sugar added)
1 Tbs. slivered almonds- toasted
2 tsp. chia seeds
2 tsp. coconut sugar
2 Tbs. almond butter

Directions
In a saucepan over high heat, toast the quinoa for 1-2 minutes then add 1/2 cup cold water and stir for 30 seconds then add, 1 cup  of the light coconut milk,  1/2 tsp. of  vanilla  and cinnamon. Bring to a boil, then reduce the heat to low, cover and simmer until most of the liquid is absorbed and the quinoa is tender, or about 12 minutes. Remove from the heat. Stir in 2 tsp. of the honey and the remaining 1/2 cup light coconut milk.

In a small saucepan over medium-low heat, combine the blueberries, the 2 Tbs. water, the remaining 1/2 tsp. vanilla and the remaining 1 tsp. honey. Cook, stirring, until the berries release their juices, about 6 minutes.

Stir together the coconut chips, toasted almonds, chia seeds and coconut sugar in a small bowl.

To serve, measure the  hot quinoa in your yellow container then add to bowls. Drizzle with the almond butter and spoon the warm blueberries over the porridge. Top with the coconut chip mixture. Makes 3 or 4 servings

This counts as 1 yellow, 1 blue, 1 purple





No Bake Shakeology Bites- 21 Day Fix Approved

No Bake Shakeology Bites


I love a great grab and go snack.  Even better if it is full of peanut butter and chocolate, so I adapted the recipe and made it my own.  You have an option to make them with a spicy kick or not.  I like them both ways!


Shakeology No Bake Bites- Quick and Easy 



Ingredients:

1/4 cup finely chopped raw walnuts
1/3 cup Chocolate Vegan Shakeology
1/3 Natural Whey Protein
2/3 cup organic old-fashioned rolled oats
1/2 cup all-natural creamy Peanut butter
1/3 melted coconut oil
*Option to add: 1 tbsp crushed red pepper flakes

Preparation:
1. Combine nuts, Shakeology, Whey, oats (and optional red pepper flakes) in a medium bowl; mix well.
2. Add peanut butter and coconut oil; mix well with your clean hands.
3. Roll in balls about the size of a ping pong ball.

Keep these refrigerated.  1 Balls is a serving.  If you are following the Fix these are 1/2 Yellow, 1/2 blue and 1/2 orange

Enjoy!!!





Baked Pesto Chicken - 21 Day Fix Approved


Baked Pesto Chicken - 21 Day Fix Approved


I love pesto!  it is easy to make and has that yummy salty flavor.  It gets is tangy salty flavor from the Parmesan cheese and that nutty taste from the pine nuts.  I like to toast the pine nuts in in a skillet prior to adding them to be processed.  If you toast them, make sure they are completely cooled before you add them to your basil pesto mix. 

21 Day Fix Approved
21 Day Fix- Baked Pesto Chicken


This is a great way to dress up your chicken! 

Here is another great 21 Day Fix way to make your chicken-  Thai Coconut Curry Chicken!

Homemade Basil Pesto Ingredients

2 cups fresh basil leaves, packed
1/4 cup freshly grated  Parmesan cheese
1/2 cup extra virgin olive oil
1/4 cup pine nuts
2 garlic cloves, minced (about 3 teaspoons)
Salt and freshly ground black pepper to taste

Directions
Place basil, Parmesan, pine nuts salt and pepper in food processor and pulse to get the basil and the nuts chopped up. 
Drizzle in olive oil while the processor is turned on until desired consistency is reached.



Baked Pesto Chicken Ingredients 

4 - 4 oz boneless, skinless chicken breast pieces
1/2 cup Pesto recipe
3 plum tomatoes, sliced
Optional: 2 ounces shredded mozzarella cheese
21 Day Fix Approved
Directions
Preheat oven to 400° F. 
Line baking sheet with heavy-duty foil. or spray baking dish with cooking spray.
Place chicken  prepared baking sheet or dish and spoon on 2 tsp of pesto on each breast and top with 2 slices of tomato.
Bake for 20 to 25 minutes or until chicken is no longer pink in center. Remove from oven and top with OPTIONAL 1/2 of a blue container of mozzarella cheese and bake for an additional 3 to 5 minutes or until cheese is melted.

Serve chicken breast over 1 yellow of cooked, gluten free, bow tie pasta that has been drizzled with 1 tsp olive oil and seasoned with a little salt and pepper.  

This dish makes 4 servings with a little extra pesto to have in the refrigerator.  1 serving is 1 Red, 1 yellow, 1/2 blue if no mozzarella cheese is used and 1 blue if you top your chicken with cheese and 2 tsp.  I love to serve this with steamed asparagus or broccoli!





21 Day Fix Approved- Broccoli Cheese Soup

21 Day Fix Approved-  Broccoli Cheese Soup


To me a bowl of soup is just super satisfying and comforting anytime of the year, but especially on a cold winter day.   Eating steamed broccoli get boring, so I like to make up a pot of this soup and have it on hand!  Sometimes I add a blue container of cheddar cheese for that extra salty/ creamy goodness!  If you LOVE soup and are looking for another great, simple soup that works in the 21 Day Fix Meal Plan, try this Zucchini Cashew Soup!  Broccoli is also SO NUTRITIOUS for you!  There are so many benefits to adding broccoli to your meal plan more than once a week!  Check out this informative blog about this amazing green superfood....  42 Science- Backed Health Benefits of Broccoli .


Broccoli Soup with Added Cheddar
21 Day Fix Approved- Broccoli Soup with added Cheddar


Ingredients
3 tsp Extra Virgin Olive Oil
1 1/2 pounds fresh broccoli
1 large onion, chopped
1 carrot, chopped
Salt and freshly ground black pepper
4 cups low-sodium chicken broth


Directions
Heat olive oil in a medium sized pot.
Add broccoli, onion, carrot, salt and pepper and saute until onion is translucent, about 6 minutes. 
Add the chicken broth and bring to boil.
Simmer uncovered about 15 minutes. 
With an immersion blender, puree the soup. 
Add salt and pepper, to taste.

1-1/2 cup is one green container on the 21 Day Fix meal plan.  I like to put one blue container of cheddar cheese on top of mine and mix it in for Cheddar Broccoli Soup.  :)  

Need help with your fitness goals? Email me at smdiehl03@gmail.com and lets chat!








Eat Clean- Sweet Potato Pie Bites

21 Day Fix Approved- Sweet Potato Pie Bites


I love sweet potatoes.  This holiday season I made my first sweet potato pie and I loved it better than I do pumpkin pie.  I made a healthy version and I kept thinking that these would be so great with out the crust-  and would count as a delicious yellow container if you are following the 21 Day Fix!  Also, check out this other fun way to make Sweet Potatoes for that yellow container

Here is what I did-

Sweet Potato Pie Bites- Great for the 21 Day Fix

Ingredients
1 to 1-1/2 large sweet potato,  baked with the skin on.
1/4 cup melted coconut oil
3 egg whites plus 1 full egg
1/3 cup pure maple syrup
1-1/2 tsp cinnamon
1/2 tsp nutmeg
1/4 tsp ground clove

Directions
Preheat oven to 375 degrees and spray your muffin tin with cooking spray.
Peel the cooled sweet potato after it is baked.
Cube into 1" pieces and place in a large bowl.
Add in the coconut oil, eggs and seasonings.
Mix well with a mixer.
Spoon mixture into muffin tin until 2/3rds full.
Bake for 20-25 minutes until done

Enjoy!
 If you want help with the 21 Day Fix meal plan- email me!  smdiehl03@gmail.com





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