WE DID IT!!!

AND ALI BEAT US ALL! YAY FOR US!

Skinny Taste

I stumbled on to this website and found several light and delicious recipes! Heidi had brought the pineapple bliss cupcakes to the singing group and so I was looking for the recipe, and it's on this website:) Check it out...

www.skinnytaste.com

Any-Berry Muffins

One word: YUMMMMY!!!

These muffins are so good...my kids love them for breakfast, snack, or even dessert! (Yes, they are THAT good!) Here you go...

1 1/2 c. whole wheat flour

1/2 tsp. baking soda

1/2 tsp. baking powder

1/4 tsp. salt

1 1/2 tsp. cinnamon

3/4 c. brown sugar

1 1/2 c. raspberries, frozen (I used mixed berries)

2 eggs, well beaten

1/2 c. oil

1/4 c. water

Preheat oven to 400 degrees. In a medium bowl, mix the dry ingredients. Stir in berries and eggs. Thoroughly mix in oil. Spoon batter into lightly greased muffin tins. Muffin cups will be full. Bake for 15-20 minutes. Cool 5 minutes before removing from pans. Makes 1 doz.

I posted this recipe with the changes I made to it but you can get the original recipe from http://www.passionatehomemaking.com/ --a blog that Kandis recommended. The website has lots of great recipes I want to try, but alot of her baking recommends soaking your grains first...I've never even heard of this, have you? Would love to hear your thoughts on this! Thanks:)

Kara

Spicy Beans on Baked Sweet Potato

I've been having a ton of fun experimenting with different vegetarian recipes. This recipe that I found is complete awesomeness!!! I can't even begin to describe how much I love it. The most important part is my kids loved it too, which means this is a definite keeper!

I just served this as a "one disher", but I think it would be really good served with some corn bread.

Spicy Beans on Baked Sweet Potato

Ingredients
3 orange sweet potatoes
1 Tbsp olive oil
1/2 large onion, chopped
3 cloves garlic, crushed
2 tsp ground cumin
1 tsp ground coriander
1/2 tsp chili powder (optional)
1 can chopped tomatoes
1 cup vegetable stock
1 large zucchini, cubed
1 green capsicum, cubed (optional)
1 can corn, drained
2 cans red kidney beans, rinsed and drained
3 Tbsp chopped fresh coriander leaves (optional)
sour cream and grated cheddar, to serve

Directions
Cook sweet potatoes in oven or microwave. Meanwhile, heat oil in large skillet or saucepan. Cook onion over medium heat 5 minutes, stirring occasionally until very soft and golden. Add garlic and spices. Cook for 1 minute. Add tomato and stock, stir well. Add vegetables and beans. Bring to a boil, then reduce heat and simmer, partially covered for 20 minutes. Uncover, increase heat slightly, and cook for 10 to 15 more minutes or until liquid has reduced and thickened. Stir in the coriander leaves just before serving. Serve over sweet potato with sour cream and shredded cheese. Yum!

-Tiffany

High Energy Survival Bars

Here it is! I'm finally posting this for those that wanted it. They are called, "High Energy Bars", but I call them, "Poop Bars". If any of you have issues going to the bathroom this is the bar for you!

You will definitely need to make a trip to Winco for these ingredients. They will also last you FOREVER! You will probably want to freeze half the pan. The original directions said to run through a meat grinder. So I guess if you have one, go for it!

High Energy Survival Bars

Ingredients
2 lbs pitted dates
2 lbs figs
2 lbs raisins
2 cups cashew pieces
2 cups sesame seeds
2 cups peanut butter

Directions
Place dates, figs and raisins in food processor. Place processed mixture in a large bowl and add cashews, sesame seeds and peanut butter. Combine well. Roll out on a cookie sheet. Cut into bars and wrap well.

-Tiffany

Here we are in September!

(Of course, we'll be dressed more modestly:)

For Ali (Kandis)

"Chocolate" shake:
Fill the blender with loosely packed fresh spinach leaves
1/4 cup peanut butter
1/4 cup cocoa
1/4 cup honey
one banana
fill half the blender with milk For creamier texture--freeze the banana
for "frosty from Wendy's" texture--add ice

Yay for chocolate!!!

Pizza night!

This is our weekly tradition. (Make the dough healthier by doing half wheat/half white. You can also buy some dough mixes at Walmart...) Add lots of veggies to your own pizza and you're good to go!

Pizza Crust (Kandis): 1 yeast packet, 1 T sugar, 1 1/4 cups warm water, 1 T olive oil, 1 tsp salt, 1-2 T of oregano, 3 1/4 cups flour.
Place sugar and yeast in large bowl. Add warm water and let sit for 10 minutes to let yeast bubble. Add oil, salt, oregano and flour and mix until dough forms. Let rise in warm place for 40 minutes to an hour. I divide dough in half to roll out two medium pizzas that fit on cookie sheet. I also roll then into a rectangular shape instead of a circle. Bake at 425 for 18-25 minutes (depending on your oven). (Tip: I also like to brush the crust portion of the pizza with a mixture of olive oil, oregano and a little garlic salt prior to baking--I'm a crust person!).

Trail mix treats (Kandis)

These are the new favorite at our house... When I'm out of fruit and seeds, I substitute mini chocolate chips and go straight to heaven!

Prep Time: 10 minutes Total Time: 40 minutes Servings: 20
Ingredients
3 tablespoons unsalted butter or butter
2 cups miniature marshmallows or 20 regular marshmallows
1/2 cup crunchy peanut butter
1 teaspoon vanilla
2 cups Kellogg's® Rice Krispies® cereal
1 cup old-fashioned rolled oats
1/2 cup raisins or dried tart cherries
1/2 cup toasted sunflower seeds
Directions
1. In large saucepan melt butter over low heat. Add marshmallows and stir until completely melted. Remove from heat. Stir in peanut butter and vanilla until peanut butter melts.2. Add KELLOGG'S RICE KRISPIES cereal, oats, raisins and sunflower seeds. Stir until well coated.3. Portion evenly into twenty 2 1/2-inch muffin-pan cups coated with cooking spray. Firmly press cereal mixture down into cups. Refrigerate about 30 minutes or until firm. Use fork to lift treats out of cups.Note:For best results, use fresh marshmallows.1 jar (7 oz.) marshmallow crème can be substituted for marshmallows. Diet, reduced calorie or tub margarine is not recommended.

Race for the Cure...

It's coming up ladies and here is the link to get registered for it. It costs $35 to run it.

click here to get registered

This post is dedicated to Kandis

This is why we need to stay away from High Fructose Corn Syrup...very interesting.

Baked Bean Dip

1 can black beans, drained

1 can white beans, drained

1 can shoe-peg corn, drained

6-8 chopped roma tomatoes

4-5 finely chopped green onions

1/2-3/4 bunch chopped fresh cilantro

1/2 jar salsa verde

1 c. mexican 4-blend cheese

dash garlic salt

dash cumin

Stir all together. Bake at 350 for 45 min. covered. Bake additional 15 min. uncovered. Serve with tortilla chips as appetizer or side dish.

This is a great party dish because it makes A LOT--so you might want to cut the recipe in half for just your family. I make the full recipe because we enjoy the leftovers:)

{Kara}

Mediterranean Salmon Bake

Okay I am finally sharing my one and only Salmon Recipe...

courtesy of Kelsey Nixon...

That is why I have her picture on here...

sorry none of the yummy Salmon.

Mediterranean Salmon Bake

Ingredients:

• (4) 6 oz. Salmon Fillets
• 4 TBS. Greek Seasoning
• 1 Spanish (white) onion, sliced
• 2 Lemons
• 4 TBS. butter, cubed

Directions:

1. Pre-heat oven to 350 degrees.
2. Place salmon fillets on sheet of aluminum foil. Season each fillet generoulsy with Greek Seasoning. Distribute sliced onions and fresh lemon juice evenly over each fillet. Place 1 TBS. butter on each fillet.
3. Top Salmon fillets with sheet of aluminum foil crimpling the edges to form a loose packet.
4. Bake for 25-30 minutes or until salmon is baked through.

Need a side dish with this? Look no further...again courtesy of Kelsey Nixon!

Roasted Asparagus

Ingredients:

• 1 lb. asparagus, ends trimmed
• 2 TBS olive oil
• 2 cloves garlic minced
• Kosher Salt
• Freshly ground pepper
• 1 TBS fresh lemon juice

Directions:

1. Preheat oven to 400 Degrees. Rinse and clean asparagus. Break the tough ends off of the asparagus.
2. Lay the asparagus spears out in a single layer in a baking dish or a foil-covered roasting pan. Drizzle olive oil over the spears, roll the asparagus back and forth until they are all covered with a thin layer of olive oil. (Alternatively you can put the asparagus and oil in a plastic bag, and rub the bag so that the oil gets evenly distributed.) Sprinkle with minced garlic, salt, and pepper. Rub over the asparagus so that they are evenly covered.
3. Place pan in oven and cook for approx. 8-10 min., depending on how thick your asparagus spears are, until lightly browned and tender when pierced with a fork. Drizzle with a little fresh lemon juice before serving.

ENJOY!!!!!!

This may be my only post. I do not keep up on my own blog!!

The Good, The Bad, and The Ugly

After having a pretty tough time this morning with running I was scanning internet for some words of wisdom and thought I would share what I found on active.com

"A solid...race is not made from a handful of good runs, but rather the sum of good, bad and sometimes ugly workouts. As you make your way through the training program, remember not every run will be your strongest. Even the world's fastest elite runners have tough running days. If you're having a rough day, slow the pace, and get through it. It's all part of the training process and breaking through to your running best. The great workouts will build confidence, the challenging "When-can-I-stop" runs will develop mental strength, and all of them combined will keep your momentum flowing."

Today was definitely a "when-can-I-stop" run for me and this made me feel better.

-Heather-

Fool Proof Wheat Bread

This recipe is easy to make and requires little to no mess in your kitchen. It makes 3 loaves and lasts me a week.

4 c. warm water

1 T salt

1/3 c. oil

1/2 c. honey

2 T dough enhancer

2 T yeast

9 1/2 c. wheat flour (i usually do 4 cups white and the rest wheat)

Add flour and water to mixer with dough hook in place. Mix together for a few seconds, then you add salt, honey, oil, dough enhancer, and yeast and mix together until dough starts to pull away from sides of the bowl. (you may need to add more flour). Mix for 10-12 minutes. While its mixing, preheat oven to 170. Pour dough onto counter( i usually coat counter with non-stick spray first). Cut dough into three equal pieces. Place each loaf into a generously coated pan(non stick spray). Turn off oven and place loaves in and let rise until double in size. Once the loaves have risen, simply turn oven back on to 350 and let them bake for 30-35 minutes. When loaves are done, immediately remove from pans and let cool.

-Heather-

Running Music

Every time I run on my treadmill I plug in a movie to watch. I don't know about you girls, but when I watch TV and try to run those 30 minutes seem to drag on FOREVER!!! Even with a good movie. I just found myself wanting to sit down and watch rather than run.

I pulled out some really awesome workout music that my old kickboxing instructor gave me, and downloaded it on my MP3 player. I LOVE running to it. When you have a beat to run to it makes a world of difference.

See for yourself...when there's a 5 second pause in between songs it seems like the longest 5 seconds of your life because you don't have that beat to run to anymore. Rather than running to the music you start to realize how tired you're getting.

Anyway, for anyone who needs some good running music let me know. I'll burn you a disk.

-Tiffany

Apple Oatmeal Pancakes

Pancakes are a staple in our weekly menu and so of course I had to find a healthier version than our powder-out-of-a-box usuals. These are super hearty and kept me full until dinner! ( I'm not a very good food photographer, so there is no photo--sorry)

Ingredients:

1 cup oats

1 cup flour

1 cup whole wheat flour

2 Tbsp. baking powder

1/2 tsp. nutmeg

1/2 tsp. salt

1/2 cup shredded peeled apple

1 1/2 cups milk

1/4 cup vegetable oil

2 eggs

1 tsp. vanilla

2 Tbsp. honey

Whisk together all the dry ingredients in a large bowl. Whisk all the wet ingredients together in a smaller bowl then add to dry ingredients. Then cook them however you do pancakes...iron skillet, electric griddle, or whatever you have.

~Kara

Oat, Fruit and Nut Cookies

These cookies are awesome! You would never guess that these have whole wheat flour in them. This made about 1 dozen.

Ingredients
1/2 cup butter, softened
2/3 cup packed brown sugar
1/2 tsp baking powder
1/4 tsp baking soda
1/4 tsp salt
2 eggs
1/2 tsp vanilla
1 cup whole wheat flour
1 cup rolled oats
1 cup dried fruit bits (cranberries, cherries, raisins or apricots)
3/4 cup walnuts

Directions
In a large mixing bowl cream butter. Add brown sugar, baking powder, baking soda and salt. Beat until combined. Beat in eggs and vanilla. With a wooden spoon stir in flour. Once combined add oats, fruit and nuts. Drop dough on greased cookie sheet. Bake at 350 for 10 to 12 minutes.

-Tiffany

Black Bean Hummus

For some, hummus is an acquired taste, but my girls LOVE it and Austin is starting to come around. I used to just buy hummus at the store until I realized how easy it was to make. Then my SIL gave me this yummy recipe for black beans instead of chickpeas (garbonzo beans).

We use it as a veggie dip...Elena calls it her "Jumping Vegetable Dip" cause she thinks that after she eats it with her veggies it helps her jump higher:) Silly girl...at least she eats it right?

Ingredients:

1 clove of garlic

1 15-ounce can black beans, drain and reserve liquid

2 Tablespoons lemon juice

1 1/2 teaspoons tahini (sesame paste)

3/4 teaspoon ground cumin

1/2 teaspoon salt

1/8 teaspoon cayenne pepper

1/4 teaspoon paprika

Mince garlic in food processor (or use pre-minced garlic). Add black beans, 2 Tbsp. reserved liquid, lemon juice, tahini, cumin, salt, and cayenne pepper. Blend until smooth. Add paprika for garnish.

My adjustments: I didn't use tahini, simply because I didn't have it on hand but it still tasted great. If you choose not to use the lidquid from the beans, you can use olive oil instead. It's just to give it a smooth consistancy.

Happy Healthy Eating!!!

~Kara

Stay Motivated!

Because it takes so long to see results when you change your lifestyle, figure out a way to stay motivated to keep it up and keep moving. For me, the motivation is to get my body back that I once had. I post a pic of myself in front of the treadmill to keep going and remind me of what hard work can do. Can't wait to run with all of you this spring! :)

Lemon Water

I have to admit that I had a little Crystal Light addiction that I had to break. It was awful at first, but then I realized I was just craving a sweet drink. I decided a great alternative would be to squeeze a lemon wedge into every glass of water I drink. It worked! It actually makes me want to drink more water.

So for those of us that have some kind of drink addiction (diet or regular soda especially), this is a great replacement. Plus, it should make you feel good to know that there are plenty of health benefits that come along with drinking lemon water. Here's a great blog that tells you some of the biggest benefits (weight loss included) Simple Heath Cures

-Tiffany

Buttery Shrimp Pasta

Ohhhh.....This was so yummy! My goal is to post a bunch of seafood recipes since I know some of us are struggling with the whole fish thing. Let me just tell you...if you have the right recipe, you will LOVE it!

My kids loved this one. Ryan was afraid the shrimp was about to crawl off his plate, so he just ate the pasta. He at least liked that. It says to add the red pepper flakes in the mix, but I just sprinkled some on top of mine and Ryan's so I didn't fry the kid's mouths.

Also, once it was cooked it needed more flavor. I added garlic salt, and that did the trick.

Ingredients
8 ounces pasta (I used whole wheat)
1/4 cup butter
1 1/2 lbs shrimp, peeled and deveined (mine was already cooked)
2 cups half and half (I used 1% milk-thickened up once I got the pasta in)
1/4 cup fresh basil, minced or 1 tsp dried basil
1/4 cup parmesan cheese
1/4 tsp black pepper
1/8 tsp red pepper flakes

Directions
Cook pasta, set aside. In large skillet heat butter. Add shrimp and garlic. Saute 4 minutes. Remove shrimp. Add half and half. Bring to a boil. Reduce heat and simmer for 15 minutes, stirring frequently. Add shrimp, basil, cheese, pepper and red pepper flakes. Pour sauce into bowl. Add pasta and toss well.

-Tiffany

Granola and oatmeal squares

Oatmeal Chocolate Squares

1 c butter (smart balance)
1/2 c brown sugar
1 tsp vanilla
3 c Oats
1 c chocolate chips (dark or milk)
1/2 c peanut butter

Melt butter in saucepan, add brown sugar and vanilla. Stir in oats and cook for 2 minutes. Press 1/2 of mix in an 8x8 pan. Melt chocolate chips (microwave or saucepan), mix in peanut butter with melted chips and pour over oats. Crumble remaining oats over chocolate mix. Place in fridge until firm.

Peanut Butter Granola

2 tablespoons butter or smart balance
1/3 cup natural peanut butter
1/3 cup honey
1/2 teaspoon vanilla
1/4 teaspoon salt
3 cups rolled oats
1/2 cup raisins (optional) (I use semi-sweet chocolate chips)
Begin by melting the margarine and peanut butter together in a 3-quart saucepan. Add the honey, vanilla and salt. Stir the mixture until it is smooth and hot throughout. It doesn’t need to boil. Add the oats. Stir until the oats are completely coated with the sticky gooey peanut butter mixture. It will be chunky. Turn the mixture into an ungreased cookie sheet, or a large 9 by 13-inch pan. Spread the granola out evenly and bake it at 375° for 10 minutes. It will be brown and crispy. Now remove it from the oven and allow it to cool right there in the pan. Break it up into pieces after it is cooled. Transfer the granola to a clean coffee can or sealed canister. Add the raisins, if you are using them, when the granola is cool.

Honey granola

3 cups dry oatmeal
1/2 cup butter (1 stick) (smart balance)
1/2 cup honey
1/4 teaspoon salt
1/2 cup each nuts and dried fruit (optional)

First melt the margarine in a 3-quart saucepan over medium heat. Add the honey and salt. Honey is easiest to measure in a well oiled measuring cup. Otherwise, just scoop the last of it out of the cup with a clean finger or spoon. Heat the honey briefly with the margarine and then add the oatmeal. Stir it up nicely. It smells really good. Turn the mixture onto an ungreased cookie sheet, the kind with shallow sides; a large 9 by 13-inch pan works well too. Spread the granola out evenly and bake it at 375° for 10 minutes. It should be a toasty brown. Now remove it from the oven and allow it to cool and crisp up right there in the pan. Store it in a clean coffee can or sealed canister. Add the nuts and dried fruit, if you are using them, when the granola is cool. Serve it with milk like regular cereal, or if you are hankering for a divinely inspired treat, get a big bowl of plain yogurt, and sprinkle a large handful of granola on top of it. Mmmmmmmm, very tasty. Sliced bananas are good with this too.

Granola Bars:

1/4 cup butter (smart balance)
1/2 cup honey
1/2 cup unsweetened applesauce
1/2 cup brown sugar
1 medium egg
1 cup whole wheat flour
1 teaspoon EACH cinnamon & baking soda
1/2 teaspoon salt
3 cups dry oatmeal
3 cups Crispy Rice Cereal, or other unsweetened cereals as desired, corn flakes, toasted oats, bite sized shredded wheat, corn checks etc.
1/2 cup raisins or other dried fruit

First melt the margarine or butter. In a large bowl combine tit with the honey, applesauce, brown sugar, cinnamon and egg. Mix very well. Add the flour, baking soda, salt and oatmeal. The mixture will be very thick but still moist. Now stir in the unsweetened cereal and raisins. Mix well. Press the mixture into a well oiled 9 by 13-inch pan. Bake at 350° for 20 minutes. Cool before cutting into 24 bars.

Nice for breakfast or a snack. Yummy!

Makes 24 bars.

Per Serving (excluding unknown items): 133 Calories; 3g Fat (18.8% calories from fat); 3g Protein; 25g Carbohydrate; 2g Dietary Fiber; 9mg Cholesterol; 160mg Sodium. Exchanges: 1 Grain(Starch); 0 Lean Meat; 0 Fruit; 1/2 Fat; 1/2 Other Carbohydrates.

Sunny Apricot Bars: Replace the raisins with finely chopped dried apricots. Add 1/2-cup sunflower seeds.
Per Serving (excluding unknown items): 147 Calories; 5g Fat (26.3% calories from fat); 4g Protein; 25g Carbohydrate; 2g Dietary Fiber; 9mg Cholesterol; 160mg Sodium. Exchanges: 1 Grain(Starch); 0 Lean Meat; 0 Fruit; 1 Fat; 1/2 Other Carbohydrates.

Chocolate Chip & Peanut Bars: Omit the raisins. Add 1/2-cup each semi-sweet chocolate chips and unsalted peanuts.
Per Serving (excluding unknown items): 158 Calories; 5g Fat (29.4% calories from fat); 4g Protein; 25g Carbohydrate; 2g Dietary Fiber; 9mg Cholesterol; 160mg Sodium. Exchanges: 1 Grain(Starch); 0 Lean Meat; 0 Fruit; 1 Fat; 1/2 Other Carbohydrates.

White Chocolate & Cranberry Bars: Omit the raisins. Add 1/2 cup each white confectionery chips and dried cranberries (Craisins).
Per Serving (excluding unknown items): 158 Calories; 4g Fat (23.4% calories from fat); 3g Protein; 28g Carbohydrate; 2g Dietary Fiber; 9mg Cholesterol; 166mg Sodium. Exchanges: 1 Grain(Starch); 0 Lean Meat; 0 Fruit; 1 Fat; 1 Other Carbohydrates.

Rocky Road Bars: Omit the raisins. Add 1/2-cup semi-sweet chocolate chips, 1/3-cup chopped walnuts and 1-cup miniature marshmallows.
Per Serving (excluding unknown items): 155 Calories; 5g Fat (27.1% calories from fat); 3g Protein; 26g Carbohydrate; 2g Dietary Fiber; 9mg Cholesterol; 161mg Sodium. Exchanges: 1 Grain(Starch); 0 Lean Meat; 0 Fruit; 1 Fat; 1 Other Carbohydrates.

Chicken Quesadillas with Corn-Tomato Salad

Corn-Tomato Salad

1 cup thawed frozen corn kernels

1/2 green bell pepper, seeded and diced

1/2 tomato, seeded and diced

2 TB chopped cilantro (i use more because I love it)

2 tsp balsamic vinegar

Chicken Quesadillas

1 1/2 cups cooked chicken breast (2 breasts)

1 cup shredded lettuce

1/2 cup salsa

tortillas

shredded cheese

In a medium bowl, combine the salad ingredients; set aside.

To prepare quesadillas, combine chicken, lettuce and salsa. Spray a nonstick skillet with cooking spray. Lay tortillas on skillet and add quesadilla mixture. Layer with some cheese as well. Once quesadillas are done, cut up and on a plate and spoon the corn-tomato salad on the side.

(I added a little sour cream on mine as well, but you don't really need it.)

These were sooooo good. Keep it healthy by only adding a little bit of cheese.

Heather

White Chili

Ingredients
2 frozen chicken breasts (optional)
1 tsp lemon pepper
1 onion, chopped (I used about 1/2 cup)
1 carrot, chopped
1 stick of celery, chopped
1 ½ cups chicken broth
1 to 2 pkgs frozen white corn
1 can green chilies
2 cans northern white beans
2 to 3 Tbsp lime juice
1 tsp cumin
1 tsp garlic
Tortilla Chips (optional
Cheddar or Jack Cheese

Directions
Add all ingredients except chicken breasts, tortilla chips and cheese to crockpot. Mix well. Add frozen chicken breasts. Cook on low for 8 hours. Shred chicken previous to serving. Serve topped with cheese and tortilla chips on top.

-Tiffany

Chicken Taco Soup/Burritos

INGREDIENTS
2 large boneless, skinless chicken breast (can be frozen)
1 can tomatoes (any kind), undrained
1 can corn, undrained
1 can red kidney beans, rinsed
1 pkg taco seasoning

Above are the main ingredients, but I have also tried:
Ground Beef (if you use beef instead of chicken, make sure to brown it first before adding it to the crockpot)
1 can green chillies
1/2 onion, diced
1/2 green bell pepper, diced

DIRECTIONS
Dump tomatoes, corn and kidney beans into a bowl. Add taco seasoning and stir. Place chicken breast in the crockpot. Pour ingredients over the top. Cook on low for 8 hours, or high for 4 hours. When finished, shred your chicken. Serve as soup, or drain liquid and make burritos.

-Tiffany

Polynesian Chicken

Your whole family will love this. It's Ryan's favorite!

Ingredients
4 to 5 large chicken breasts (okay if frozen)
1 cup brown sugar
1 cup soy sauce (I only use 1/2 and add an additional 1/2 cup water)
1 cup water
2 Tbsp minced garlic
1 tsp ginger

Directions
Place chicken breast in crockpot. In a medium bowl mix all other ingredients together. Pour over chicken. Cook on low for 8 hours, or high for 4. Serve with rice and veggies. I like to pour the sauce in the crockpot over my rice and veggies.

-Tiffany

Creamy Crock Pot Black Bean Chicken

Ingredients
4 boneless, skinless chicken breasts
1 can black beans, drained and rinsed
1 can corn, drained
1 jar salsa, any kind
1 8oz package neufchatel cream cheese

Directions
Place chicken breasts in a crock pot. Add black beans, corn and salsa. Cook on high for 4 to 5 hours. Add cream cheese the last 30 minutes. Serve any way you would like!

-Tiffany

Healthy Apple Cinnamon Oatmeal

Mmm... This is my favorite! It will leave you full until lunch.

Ingredients
2 apples
1 cup apple juice
3 ½ cups water
1 ½ cups steel cut oats
½ cup oat bran
½ tsp vanilla
½ tsp cinnamon
Toasted walnuts (optional)

Directions
Peel, core and chop your apples. In your crockpot combine all ingredients and stir. Cook on low for 8 hours.

-Tiffany

Best Baked Oatmeal

Ingredients

2 1/2 cup rolled oats

1/4 cup oat bran

1/4 cup steel cut oats (optional - don't add if you don't like the flavor)

2 tsp baking powder

1/2 tsp cinnamon

2 cups milk

1 egg

1/3 cup applesauce

1/4 cup butter

1/2 cup brown sugar

2 cups of fruit (optional)

Directions

Preheat oven to 400. Lightly grease a 2 quart baking dish. In a large mixing bowl, combine oats, oat bran, steel cut oats, baking powder and cinnamon. In a separate bowl, mix together milk, eggs, applesauce, butter and brown sugar. Stir the wet and dry ingredients together, and pour into casserole dish. Bake uncovered for 20 minutes. Stir oatmeal. If you are adding fruit, you'll want to fold it in at this point. Bake uncovered for 20 more minutes or until the top is lightly brown.

-Tiffany

Healthy Honey Oat Bran Bread

Ingredients
4 1/2 tsp (or 2 pkgs) active dry yeast
4 1/2 cups warm water
1/4 cup lecithin
1/4 cup dough enhancer
1/2 cup vital wheat gluten
3/4 cup canola oil
1/2 cup honey
2 teaspoons salt
1/4 cup wheat germ
1/4 cup oat bran
2 cups quick-cooking oats
10 cups whole wheat flour

Directions
Add water and yeast. Let yeast dissolve. Add all other ingredients (except wheat and white flour). Stir. 1 cup at a time, add your wheat flour and then your white flour until you form a soft dough. Place on floured surface, and knead until your dough becomes elastic (about 8 minutes). Form two loaves for large pans, and three for small. Place in greased bread pans. Let rise in a warm place until double the size. Bake at 350 for 30 to 35 minutes. Let cool on wire racks.

-Tiffany

Vegetarian Chili

If you're looking to get an extra dose of fiber...here's your chance. You can obviously forgo the cheese and tortilla chips to make it a little healthier. I was just trying to get a pretty picture. :)

Ingredients
1 onion, chopped
1 green bell pepper, chopped
2 zucchini, chopped
1 can black beans
1 can kidney beans
1 can garbanzo beans
1 large can vegetarian baked beans
1 can chopped tomatoes
1 can whole kernel corn, drained
½ cup celery, chopped
2 garlic cloves, chopped
1 4oz cans diced chilies
1 -2 jalapeno, chopped (optional)
1 Tbsp chili powder
2 tsp cumin
1 Tbsp dried parsley
1 Tbsp dried oregano
1 Tbsp dried basil
1 Tbsp cilantro

Directions
Sauté onion, bell pepper and zucchini in oil for 5 minutes. Add to crock pot. Rinse and drain all of your beans, and add to crock pot. Add remaining ingredients. Cook on high for 4 hours, or low for 8 hours. Serve will sour cream, shredded cheese and crushed chips.

-Tiffany

Food Guidelines

Here is a list of small changes that will have a big impact on your healthy lifestyle. Can't do them all? Pick one at a time to try and when you've got it down, move to the next... you'll be glad you did.

1. Only whole grains!!!!

2. No foods that contain high fructose corn syrup or hydrogenated oil (in any form).

3. Eat a vegetable or fruit at every meal.

4. Stop drinking soda (not even diet!)

5. Eat less than 40g of 'added' sugar a day.

6. Add fish to one meal per week.

7. Add 2 vegetarian meals per week.

8. No artificial food colorings

Bonus: Have a smoothie that contains blueberries and spinach each day (the rest of the ingredients are up to you: mango, pineapple, apple, carrot, orange, banana, pear, peach, any berry, honey, wheat germ, coconut--juice/water/milk all work for base...)

Bonus 2: If you have to eat cereal for breakfast shoot for one containing less then 10g sugar per serving and at least 3g fiber (less than 6g sugar? even better!)

Oatmeal can be exciting if you add: pumpkin pie cranberries, orange zest, coconut, blueberries, chopped nuts... (with a nice spoonful of dark brown sugar of course!)

~Kandis