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SOUTHWEST BLACK BEAN, QUINOA & MANGO MEDLEY

1/14/2018

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15-ounce can black beans, no salt added, rinsed and drained
1 cup cooked quinoa (according to package directions)
1 cup fresh or frozen corn
1 small red bell pepper, chopped
1 cup chopped fresh mango
1/4 cup finely chopped red onion
1/2 cup chopped fresh cilantro
1 small jalapeño pepper, seeded and finely diced
juice from 1 medium lemon or lime
1 1/2 tbsp extra virgin olive oil
2 garlic cloves, minced
1/2 tsp ground cumin
1/2 tsp chili powder
1/4 tsp ground turmeric
 
DIRECTIONS:
Mix together the beans, quinoa, corn, bell pepper, mango, onion, cilantro, and jalapeño in a mixing bowl.
Whisk together the lemon juice, olive oil, garlic, cumin, chili powder, and turmeric in a small bowl.
Drizzle over the mixture and toss. Refrigerate until ready to serve.

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GREEK CHICKEN 'N' RICE BOWL

1/14/2018

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Greek Chicken ‘N’ Rice Bowl
  1. Preheat oven to 400
  2. Cook a couple chicken breasts.  I typically cook several more than necessary to have extra chicken for salads and lunches. I typically cut them BEFORE cooking because HOT! 🔥
  3. Prepare rice as directed on rice packaging
  4. Cut up Greek-like veggies... Tomatoes, onions, cucumbers, peppers, Kalamata olives
  5. Put all of the above in a bowl
  6. Sprinkle on a little Feta cheese and add your favorite Greek dressing.

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CHIA SEED PUDDING

1/14/2018

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​I have found that there are so many yummy looking ways to make it, but being the chia pudding rookie that I am, I just stuck to the basics to see how I liked it. 

Here's the recipe: 
3/4 Unsweetened Almond Milk (or can use Coconut Milk)
2-3 Tbsp. Chia Seeds
1 tsp. Vanilla Extract
1 tsp. honey

Mix all liquid ingredients, then add stir in Chia Seeds. Refrigerate overnight. In this photo I topped it off with blueberries and slivered almonds.

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3 INGREDIENT CHOCOLATE PEANUT BUTTER CUPS

1/14/2018

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4 Tbsp. of coconut oil
8 Tbsp. chocolate Shakeology
4 tsp. natural peanut butter (or PB2)
 
Please 2 tablespoons of coconut oil in a microwave safe bowl. Microwave for 30 seconds until coconut oil is liquefied.
Stir in 4 tablespoons of chocolate Shakeology.
Divide the chocolate mixture evenly between 8 spots in a mini muffin tin. Place in freezer for 5 minutes. 
Spoon on peanut butter.  Divide rest of chocolate mix evenly between 8 spots.  Freeze again & ENJOY! 

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SWEET POTATO & ROASTED RED PEPPER BISQUE

1/14/2018

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​SWEET POTATO & ROASTED RED PEPPER BISQUE
2 cups water
2 medium sweet potatoes (or yam), peeled, cubed
1 medium red bell pepper
2 tsp. finely grated ginger root
1 Tbsp. extra-virgin olive oil
2 cups vegetable broth (or water)
Herbal seasoning blend, to taste (optional) (I used Trader Joe’s 21 Seasonings Salute)
Pre-heat oven to 415 Fahrenheit. Spray a pan with olive oil and put red peppers in pan.  Cook red peppers for 15 minutes.
Bring water to a boil in a small saucepan over medium heat; add sweet potato, cook for 5-7 minutes.  Drain and set aside. 
Place sweet potato, bell pepper, ginger, oil, and broth in a blender or food processor, in 2 or more batches if necessary; cover with lid and kitchen towel.  Blend until smooth. If consistency is too thick, add water.  Heat soup in a medium sauce pan over medium heat; cook, stirring frequently for 4 to 5 minutes, or until hot. (makes 2 servings) 
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QUINOA SALAD

1/14/2018

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QUINOA SALAD
1 cup cooked quinoa
2 Tbsp. extra virgin olive oil
Himalayan salt (for taste)
2 Tbsp. fresh lime juice
¼  c. shredded carrots
¼ c. steamed asparagus, cut
1 medium cucumber, peeled, diced
1 pepper (oregano, red or yellow, or a variety of all three)
1 c. garbanzo beans
2 Tbsp. cilantro
*This recipe is a variation from a Quinoa Salad recipe that comes in the Ultimate Reset cookbook, but like I said… not the greatest at following directions, so I made it this way)
(makes 2 servings)

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OVERNIGHT OATS

1/14/2018

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OVERNIGHT OATS
1/4 C Yogurt
1/2 C milk ( I use almond milk) 
1/2 C old fashioned oats (I use steel cut oats) 
1 TBSP. chia seeds

Then I add in honey and sometimes vanilla extract or almond extract. Cinnamon would be good too. Sometimes I also add Shakeology (just add some extra milk then)! 

Right before eating is when I add "the fixings" like fruit, nut, coconut, etc.
(makes 1 serving) ​

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BROCCOLI CAULIFLOWER BITES

3/24/2016

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(this picture does not give these bites justice)
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INGREDIENTS
1 bag of frozen broccoli (or one head of fresh broccoli, cut up)
1 head of cauliflower, cut up
1/4 cup onion, finely chopped
1 tsp. minced garlic
1 tsp. salt
2 eggs
1/2 cup shredded cheddar cheese 
1/2 cup almond flour

PREPPreheat oven to 400 degrees.

Fill a medium saucepan with water and bring to a boil. Aggressively season with salt. Boil the broccoli and cauliflower in water for about two to three minutes. Drain and finely chop the cooked broccoli. In a mixing bowl, add broccoli, onion, garlic, cheddar, egg, and almond flour.  Mix well and chill in the refrigerator for 15–20 minutes.
Spray a nonstick mini muffin tin with nonstick spray. Drop spoonfuls of mix into each slot, pressing down to firmly pack in the mixture. 
Bake for 15-20 minutes.

Enjoy! 

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Homemade Salad Dressing

2/24/2016

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Is it just me, or are you loving the sunshine and "warmer" temperatures?  By warmer temperatures here in Minnesota in February, I mean lack of blizzards in the forecast.  These longer days of sunshine and melting snow make me want to trade in my comfort food soups for some leafy green salads full of protein and healthy dressings.  

For my salad, I love to chop up the veggies so I'm not shoveling big leaves in my mouth and love a variety of flavors ranging from salty to sweet, and the more crunch the better.  Pictured in the salad below is spinach and leafy greens (chopped up), onion, sliced cucumber, sliced strawberries, a sprinkle of blueberries, a few walnuts and some shredded chicken for protein and satisfaction. 

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To top it all off, I have a homemade Raspberry Vinaigrette dressing.  

Raspberry Vinaigrette
1/2 cup fresh raspberries
2 Tbsp. raw honey
1 Tbsp. plain Greek yogurt
3 Tbsp. fresh lemon juice
1 1/2 tsp. finely grated lemon peel
1 Tbsp. chopped fresh tarragon (or 1 tsp. dried tarragon)
1/2 tsp. ground black pepper
1/2 cup extra-virgin olive oil
1. Place raspberries, honey, yogurt, lemon juice, lemon peel, tarragon, pepper, and salt (if desired) in blender; cover. Blend until smooth. 
2. Slowly add oil, blending until well mixed

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(Guilt-Free) Chicken Parmesan

1/30/2015

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Experimenting is my favorite, and that’s what I did the other night.  I made Chicken Parmesan and it was Mmmm... YUM!

The “Noodle Part”
  • Cut a spaghetti squash in half the short way
  • Take out seeds
  • Drizzle with a little olive oil & sea salt
  • Put spaghetti squash halves in pan face down, bake at 400 degrees for about 40 minutes.
  • Let cool a couple minutes, then scoop out spaghetti squash with fork and will be just like spaghetti noodles!

The “Chicken Part”
  • Mix about 3/4 C. almond flour with seasonings like garlic, Italian seasoning, sea salt, etc.  (basically whatever you have in the house that sounds good… I’m not a very meticulous cook!)
  • Coat two chicken breasts with almond flour, set aside
  • Finely chop onions and place in skillet with about 1/2 cup of butter (or coconut oil or whatever your oil preference is) butter will melt and  onions will saute… let it get HOT!
  • Place chicken breast in skillet and cook on both sides for about 5 minutes
  • If using an iron skillet, just transfer pan from stove top right into the over and bake for another 30 minutes.  If you’re like me an don’t have an iron skillet, transfer chicken into an oven-safe pan and bake chicken for another 30 minutes.  You can just put the chicken in the oven with the spaghetti squash.

The “Sauce Part”
  • Put one can of tomato sauce and one can of diced tomatoes in sauce pan
  • Heat on stove and add whatever seasonings you would like.  I added some garlic, oregano, Italian seasoning, a little basil, etc.

All these three parts pretty much get done at the same time.  After I put the chicken in the oven is when I start making the sauce.  When all parts are  done, place spaghetti squash on plate, put the chicken breast on top, and then add sauce.  Sprinkle with a little Parmesan.  Yum!!

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  • HOME
  • ABOUT
  • PROGRAMS
    • Health & Mindset Coaching
    • Gain Traction without Distraction
    • Business & Mindset Coaching
  • Contact
  • BLOG
    • THE WEEKENDERS
  • ACTIVEWEAR
  • FAQ