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Brussel Sprout Hash Recipe

Lately, in an effort to make sure I eat enough vegetables throughout the day, I’ve either been making a healthy morning juice smoothie or adding vegetables with my morning eggs if I'm not doing Intermittent Fasting. One of my latest obsessions is my Brussel Sprout Hash. It’s spicy, crispy, and easy to make! I’ve also used this dish as a side dish for dinner on occasion if you’re not interested in having it for breakfast!

Why should you add brussel sprouts into your diet? Well, like most people, as a kid I hated them, but as an adult I’ve grown to appreciate and love the taste!
Here are some benefits of brussel sprouts:

  • Have lots and lots of antioxidants
  • Helps fight cancer and heart disease
  • Restores healthy digestion
  • A high amount of protein for a vegetable
  • All the Vitamin C & K you need for the day (along with other vitamins and nutrients)
  • Alkalizes the body
  • Decreases your risk of obesity, cancer, diabetes, heart disease, and neurodegenerative...
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One Pan Roasted Chicken & Veggies

This is a super easy family meal! I love it because it all cooks in one pan, I don't even have to get anything else dirty, it has all components of a healthy meal, everyone in the family loves it, and it is extremely versatile! This serves 2-4 people, double if you've got a hungry family or want more leftovers! ;) 

One Pan Roasted Chicken & Veggies

  • Chicken thighs- 1 lb
  • Brussels sprouts- 2 cups, trimmed and cut in half
  • Sweet potatoes- 1 medium, cubed into 1 inch pieces
  • 1 Tablespoon balsamic vinegar
  • 1 Tablespoon avocado oil (great for cooking, can also use olive oil)
  • 1/2 Tablespoon ground turmeric (superfood ingredient)
  • 1/2 Tablespoon ground ginger
  • 1/2 Tablespoon cinnamon
  • 1/2 Tablespoon paprika
  • 1/2 teaspoon black pepper
  • 1/2 teaspoon good quality salt 


  • Preheat oven to 350.
  • Put foil over baking pan for easy clean up, spray with cooking spray
  • To make super simple, place chicken and veggies on pan, drizzle with avocado oil and balsamic vinegar. Use your...
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Vitamix Broccoli Cheddar Soup

Who knew that you could do so much with the handy, dandy Vitamix? I certainly didn't think it would become a daily appliance in my household. I use my Vitamix for making 131 Blender Bread (a favorite of mine from the 131 Diet recipe collection), cashew butter, almond milk, smoothies, juices, and so much more!

On my old blog, this recipe was one of the BIGGEST hits! Since I've moved almost everything here, I wanted to post the recipe here as well!

Here are the basic ingredients:

  • 1.5 cup milk of choice
  • 1 cup shredded cheddar cheese
  • 3 cups steamed frozen broccoli
  • 2 Tbs diced onion
  • 1.5 cup low-sodium vegetable broth
  • Salt & pepper to taste

Add milk and vegetable broth to Vitamix, followed by cheese, broccoli, onion, salt and pepper.
Start on variable, turning to 10. Turn the Vitamix on HIGH.
Keep on high for 5-8 minutes or until you see steam.
Let cool slightly, enjoy!


I am obsessed with my vitamix!

Adapted from Vitamix

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Homemade Frozen Yogurt Pops

My girls loved these super simple homemade frozen yogurt popsicles! I made them for a few reasons:

  1. There is too much sugar, artificial sugars and mysterious ingredients in the store bought kind.
  2. Teagain is teething, bad, and she loves anything cold and frozen!
  3. It's fun!

So you could buy these little Zipsicle containers and use them for almost anything and for a million recipes! I'll share my two simple recipes:

Strawberry Chia

  • 1 cup organic full fat yogurt
  • 1.5 cup fresh strawberries
  • 2 Tbs chia seeds

Blueberry Flax

  • 1 cup organic full fat yogurt
  • 1 cup frozen blueberries
  • 2 Tbs ground flax seeds

Put all ingredients in a blender, I use the Vitamix, and blend til smooth.

Use a funnel to pour ingredients into Zipsicles. 

My recipe made about 5 popsicles of each flavor. 

Freeze laying flat, then once frozen put in large zip lock container. 


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Coconut Chicken Tenders


  • 2 lbs of fresh chicken tenders (not frozen)
  • 2/3 cup coconut flour
  • 3 eggs
  • 3 cups unsweetened shredded coconut
  • 3 Tbs taco seasoning
  • Salt to taste


Pat chicken tenders dry with paper towel.
Spray large baking pan with cooking spray.
Preheat oven to 350.
Get 3 shallow bowls or dishes. In one bowl, mix coconut flour, 2 TBS taco seasoning, pinch of salt.
In another bowl, stir 3 eggs together with 1 TBS taco seasoning.
In the third bowl, pour shredded coconuts.

Take your chicken tenders and first coat in coconut flour. Then dunk completely in egg mixture. Then coat completely with shredded coconut.

Bake at 350 for 30-40 minutes, flipping over half way. Chicken will be cooked thoroughly and not pink.

We made these with sweet potato fries and everyone in the family loved them!

My 3 year old helped me in the kitchen making these! She loved pouring out the flour and coconut, and dunking the chicken in bowls! Yes, it's messy, and it takes longer, but the earlier you get...

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Miracle Noodle Pasta

  • 1 pound organic beef or ground turkey
  • 1 Tbs avocado oil
  • 1 bell pepper, diced
  • 1 package miracle noodles
  • No sugar added pasta sauce

Miracle noodles are made of the Kojanc plant. This plant is very low in glycemic index, low in carbs and low in calories. It's also great source of prebiotics. Because of this, some people may experience an upset stomach, unpleasant GI effects after eating a whole bag of the miracle noodles, just a warning. 

Where do you buy miracle noodles? I buy the "angel hair" version on amazon

Also to make the noodles more appetizing, I found it was best to rinse the noodles in water, pat try with a towel, and then on a cutting board cut the noodles much smaller. (Also recommended for parents serving this to kids, to reduce the risk of choking).



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Grain Free Turkey Meatballs

These turkey meatballs are so incredibly easy. They are also grain free, toddler friendly, husband approved, and always available when you follow my instructions for batch prepping!

What I love to do is double, or triple this recipe and make a massive batch at the same time. 

Then, I cook one pan of them after they are ready. We eat those for dinner that night, and then have enough for leftovers. 

Then, I freeze the rest for quick, easy, healthy meals!


2 lbs lean ground turkey
2 eggs
1/2 cup shredded mozzarella cheese
1 Tbs garlic powder
2 Tbs italian seasonings (basil, oregano, etc)
1/2 tsp salt


With your hands, mix all ingredients together well.
Form into meatballs.
Place on parchment paper lined cookie sheet. Bake immediately, or freeze.
If you are freezing for later, wait a few hours and then place them all in a labeled zip lock bag. 
When ready to eat them, no need to thaw, just put on parchment paper and bake. 
Bake at 350 for 30-40...

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Lentil "Sloppy Joes"

Looking for some yummy meatless meals to add to your mix? I was a vegetarian for 12 years and used to live off lentils, beans and legumes! This recipe is similar to my lentil tacos, but makes a great “sloppy joe” alternative! It does have a little more of a chili taste, but you could experiment with adding more tomato paste into the mix!  

Mushrooms are a great source of Vitamin D, a low-starchy vegetable, anti-inflammatory properties, and rich in many vitamins & minerals!
If you aren't a fan of mushrooms, this one isnt a very "mushroom-y" dish, the sloppy joe mix takes over. Chop the mushrooms very small to help disguise them.


Lentil "Sloppy Joes"

  • 2 Tbs avocado oil
  • 1 small onion, chopped
  • 8 oz mushrooms, chopped
  • 1/2 cup brown lentils, washed
  • 2 Tbs tomato paste
  • 1/2 cup tomato sauce
  • Sloppy joe seasoning packet
  • 2 cups + water

Add oil, onion, mushrooms, lentils to large skillet. Turn on medium- low heat. 

Add all remaining ingredients, adding water...

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5 Healthy & Easy Slow Cooker Recipes

If you are busy mom, always on the go, or your professional life leaves you little time to prepare healthy meals…dust off your slow cooker! No need to stress about making time to cook. Your slow cooker has your back! 

Here are 5 easy slow cooker recipes to incorporate into your meal plans…

1.     Fajita Chicken

  • 2 lbs chicken thighs
  • 1 onion, sliced
  • 1 red bell pepper, sliced
  • 1 green bell pepper, sliced
  • 2 Tbsp chili powder
  • 1 Tbsp ground cumin
  • 1 tsp pink himalayan salt
  • 1 tsp black pepper
  • ½ cup salsa
  • Place all ingredients in slow cooker, cover, and cook on low for 6-7 hours or on high for 3-4 hours.

 Serve in a sprouted grain wrap or over a bed of dark, leafy greens for a chicken fajita salad.  Sprinkle with shredded cheddar cheese (or your favorite dairy-free substitute), fresh diced tomato, and avocado slices. YUM!

2.     Banh Mi

This is traditionally served as a Vietnamese sandwich. Here is a healthier...

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How to Eat More Vegetables

We all know we should eat our vegetables, because they are good for us! It sounds so easy, but why is it such a struggle to get them in?  Maybe your kids (and spouse) are picky eaters, it’s a texture thing, or you just aren’t sure how to add more veggies to your diet.  Here are some easy ways to make vegetables front and center on your plate!

 Swap Them!

  • Substitute your dinner roll for a baked sweet potato (You don't have to have a grain at all of your meals). 
  • Instead of pasta use spaghetti squash or zucchini noodles, I love this zoodler because it's small and compact.
  • Try cauliflower rice instead of regular rice! It can easily be found in the frozen veggie section or sometimes by the bagged salad in the produce section!
  • Skip the mayo on your next sandwich and use creamy avocado as a spread! 
  • Sub out your flour tortilla for a raw collard green leaf or romaine lettuce wrap.

 Chop Them!

  • On meal prep day chop up a bunch of raw veggies like...
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