Butternut Squash Mac and Cheese

I was looking for a healthier mac and cheese dish and stumbled across this recipe.  While you may not like butternut squash itself, if you like it with subtle flavor like a butternut squash ravioli, you may still want to try this.  I made a half batch with my baby garden squash and think it's quite good!

This dish has a subtle butternut squash flavor and is super creamy and delish with very little dairy.  My pickier family members won't eat it, but I will as it's an excellent substitute for the original and has great flavor.  

I made mine using gluten free noodles made from rice, and red and white quinoa.  They are quite good if you haven't tried them and the consistency (and quick cooking time) are amazing!

Next time, i'm adding in some broccoli too! 

Makes 4 1 cup servings
Container breakdown per serving: approximately 2 Yellow, 1 green, 1/2 blue

INGREDIENTS

• 2 cups uncooked noodles
• 1 tbsp butter
• 1 small yellow onion cut into thin rings
• 1 small butternut squash (4-5 cups peeled and cubed)
• 5 cups chicken or vegetable broth
• ¾ cup milk
• 1 teaspoon salt
• ⅔ cup shredded cheese - any kind you have
• salt and pepper to taste

INSTRUCTIONS

1. Cook the noodles according to package directions. Drain and set aside. 
2. Melt the butter in a skillet over medium low heat. Add the onion to the pan and sauté over low heat until fragrant and golden, about 20 minutes.
3. Bring the broth to a boil and add the squash. Cook for 5-7 minutes or until fork tender. Drain, reserving ½ cup broth, and transfer squash to the blender. Add the onions, milk, salt, and reserved 1/2 cup broth and puree until completely smooth and creamy. This should yield about 4 cups sauce.
4. Pour the sauce over the noodles and add the shredded cheese. Stir to melt the cheese; add water or milk to adjust consistency as needed. Serve with salt and pepper to taste.

Recipe credit:  pinchofyum.com

Chicken Taco Chili

It's fall, it's football season, and I need meals that are easy to prepare and can feed a crowd!  This one fits the bill perfectly!

It's easy to make, and can be tweaked and topped in many ways, but is good just like it is too.

Ingredients:

1 small onion
1 (15.5 oz) can black beans, drained
1 (15.5 oz) can kidney beans, drained
1 (8 oz) can tomato sauce
1 (10 oz) package frozen corn kernels
2 (10 oz) cans tomatoes w/green chilies
1 (4 oz) can chopped green chili peppers, chopped
4 Tbsp (or 1 packet) taco seasoning
24 oz boneless skinless chicken breasts

optional toppings:
fresh cilantro
sour cream
mexican cheese

Combine all ingredients except chicken in a slow cooker and mix well.
Set the chicken into the cooker and completely cover with the mixture.
Cook on low 8 to 10 hours or on high 4 to 6 hours.
Remove chicken and shred with a fork (the chicken should pretty much fall apart).
Return the chicken to the slow cooker and stir-in to let sit for 30 minutes or so.
Top with your favorite toppings and serve!

Makes about 10 servings.

Slow Cooked Meatballs with Broccoli

I

Meatballs:

2 broccoli crowns
1 cup fresh wheat bread cut into 1/2 inch cubes (discard the crust)
3 tbsp milk
1 lb lean ground meat (beef, turkey or half of each)
1/2 cup grated parmesan cheese
1 large egg, beaten
2 cloves garlic, crushed

2 tsp Italian seasoning (or to taste)
1/2 tsp salt
1/4 tsp pepper

1.  Bring a pot of salted water to a rolling boil.  Add the broccoli and cook 1-2 minutes to blanch.  Drain well and set aside in a colander to cool.  Finely chop 3/4 cup of the florets and set aside the rest for later.

2.  In a medium bowl, combine the bread with milk, tossing to coat.  Let stand, tossing occasionally until the bread is moist, about 10 minutes.  Make sure there are no dry spots - add a little milk if needed.

3.  Add the meatball ingredients together and mix well.  Gently form into about 15 meatballs, about 1/4 cup each (about 1 1/2 inch diameter) and place on a baking sheet.  Broil on the second rack from the top of the oven for 8-10 minutes until the tops are golden.

Sauce:
1 tsp olive oil
3 cloves smashed garlic
1 bay leaf
28 ounces crushed tomatoes
salt
pepper

1.  In a small skillet, heat the oil over medium, add the garlic and cook until golden.

2.  Pour the crushed tomatoes in a slow cooker.  Add salt and pepper, bay leaf and garlic.  Gently place the meatballs into the sauce, cover and cook low 4-6 hours or high 2-3 hours.

Adapted from: skinnytaste 

Black Bean, Corn and Avocado Salad

I love this summer fresh salad!

1 c red quinoa

2 c chicken broth

1 15 oz can black beans (rinsed)

3 c roasted corn kernels

1 avocado

Cilantro salad dressing

1/4 c olive oil

Salt pepper and garnish with extra cilantro

For the dressing, in a blender, purée until smooth

1/4 c olive oil

1/4 c cilantro

2 tbsp mint

2 tbsp white wine vinegar

1 tbsp lime juice

2 tsp brown sugar

1 clove garlic

Salt & pepper

Cook quinoa in broth as directed.  While cooking combine beans, corn, and avocado.  Toss gently with dressing.  Add salt, pepper and lime juice to taste.  Add additional cilantro if desired.

When cooked, toss quinoa with olive oil.  Serve quinoa topped with corn and bean mixture or combine as a salad and garnish with remaining cilantro.

If you want to toss the two together, I would double the dressing and set some aside for when serving as the quinoa will soak some of it up.

Enjoy!!!

Chinese Cabbage Salad

An easy summer staple!  Make this ahead of time to let the cabbage wilt.  It's great on it's own or as a side dish.  I add the ramen noodles as a treat but they can be omitted for a cleaner salad.

Chinese Cabbage Salad

1 cooked chicken breast (sliced fine or shredded with a fork)
2 tbsp toasted sesame seeds
1/2 c sliced toasted almonds
1/2 head cabbage (sliced fine or shredded)
2 green onions (chopped)
1 pkg Top Ramen (noodles only)  (optional)

Toss ingredients together in large salad bowl.  Crush ramen noodles and mix into the salad.

Prepare dressing below and toss in with the salad.  Allow salad to stand refrigerated 2 hours or overnight.

Dressing:

1/2 c light flavored oil (such as a light olive oil or sunflower oil)
1/2 tbsp salt
1/2 tbsp pepper
3 tbsp rice vinegar
Optional - add 2 tbsp sugar (but I don't think you need it)

Combine in jar, cover and shake well.

So what is a Challenge Group anyway?

They say it takes a village to raise a child. Whether it's the immediate or extended family, a neighborhood, or something else it's your support system.  It's the environment that helps nurture and teach the child and support them as they grow.  It's how we learn how to navigate the world, how to react in different situations and how to be safe.

A Challenge Group is like that.

You know how it is when you are trying to make a change in your lifestyle, but you are still in the same environment you've always been in.  It's hard!  It's like facing an uphill battle!

You join a gym, and when you get there, everyone is doing what you are - making changes.  But outside the gym, do you still feel the same support?  How do you keep motivated to keep going and even get there?  How do you find help for problems you are having making changes?

When you are in a Challenge Group, you have that support.  Day in, day out.  You know what changes you want to make and you get the tools you need to make them.  It's a group full of people that are on similar journeys, similar struggles and love.  We cheer victories, we motivate, inspire and encourage and we fit through the tough points.  We struggle, we laugh, we cheer and we press on!

It's private, and it's a hate free zone!

What do you need to join one?  

• Desire to change
• Commitment to a process
• Accountability with daily check-ins 
• Engaging with fellow challengers

Most people can follow workout plans, most people can start a diet.  But without support, it's hard to keep going.

Let's see if this is right for you! Comment below or send an email to liveahealthylifecoach@gmail.com!

New Year, Fresh Start!

You see it all over the news right now, commercials, magazines, media in general. It's that time of year where everyone starts to think about getting healthy. I always wanted to...but then I'd stop there because I didn't know what to do. 

Past experience told me that if I signed up for a gym I would start off, but then I'd fall off because it took too much time, I was tired, I wanted to spend more time with my family...all the excuses would pop up and I'd be paying for a membership I didn't use. And even when I was there I'd wander around trying to figure out what to do (or wait on equipment) and get frustrated.

So, maybe I would just diet. That always worked...for a short while. I did South Beach, LA Weight Loss, Weight Watchers...they worked for a little while, but I always fell off (and those were diet related only)....Until last year when I found Beachbody programs.

What was different?
1. Location
- Not commuting saves me at least 30 minutes each day
- I don't have to worry about gym hours and if it's open
- I don't have to worry about how I look!
- the equipment is always open!

2. Workouts
- Seriously - when you combine nutrition and exercise you get results so much faster! And, let's be honest - diet does not attack those flabby muscles!
- I get great results in as little as 30 minutes
- I have a personal trainer right there telling me what to do to each time to make sure I optimize my results
- SIMPLE to follow - I don't have to think about what I'm going to do, I just follow along!

3. Nutrition
- Each program comes with a nutrition guide and a tracker to follow to help get results. It's a GUIDE! It's real food that is sustainable for life that helps me choose the best foods for me!

4. Support
- There is a whole community of people ready to help you on your journey. It's so important to have an accountability partner to keep you focused when you feel yourself slipping. It's my journey and I am in control, but I have a pep squad behind me to keep me going! I know if I don't show up, someone is going to check on me and get me back on track.

The support and encouragement to keep me motivated, and combining nutrition and exercise was the magic that has helped me make these changes and get into the BEST shape of my LIFE!

If you are ready to start the new year strong and in charge - with a new motivation to get healthy and fit, then lets get started!