Chicken Fiesta Wrap

Whole wheat tortillas
in a bowl toss some shredded lettuce,
some diced red onion and some black eyed peas.
Diced pepper and shredded cheddar cheese as well.
For the chicken toss, chicken breasts in some
taco seasoning and a little vegetable oil. Grill chicken and slice in stripes.
For the dressing, use some low fat mayo and a little sour cream
mixed with a little of the taco seasoning packet. A little lime juice
is nice too, now you can stir in all up. In a bowl toss all of ingredients together
and fill your wraps and roll them up. I sometimes like to grill my wrap but if  you
are taking your wrap to for your work lunch you are going to want to roll it up in plastic wrap.
This wrap is so healthy and tasty!

Health Tips
This wrap has pretty much has all of  your food groups in it.
 your wrap is your fiber and your carbohydrates, the fiber keeps you fuller longer and your carbohydrates are what give you  your energy. It has corn that is great for food absorption that will help you with being iron deficient.The cheese is your dairy that contains your calcium for your bones. Chicken and the black eyed peas, that contains your protein and we all know how protein helps build are muscle tissues.The avocado is so rich in omega 3 fatty acids and we really need are fatty acids because it helps us protect s from heart disease and helps us with are overall emotional and physical health. Peppers help are skin, the more vibrant are vegetables are the more vibrant are skin will be. Can you believe how much nutrition is in this one lunch!

If can make food like this everyday for lunch that is this nutritious and tasty! Can you imagine how healthy and satisfied you could be everyday.With just taking the time to prepare some of these wraps for the week, you can safe time later on. How nice would that be, when you are rushing to get ready for work and all you have to do is grab that wrap out of the fridge and fly out that door. You will safe money too. Now tell me what could be better than that! 

From the Heart

 Be you because there is only one you and that makes you so special and unique!

From the Heart

Think of ways to brighten someone’s day and in return it will brighten your day.

Salsa Chicken on RIce

 Ingredients

  3 cups of rice

  4 chicken breasts

  3 cups of frozen corn

  Salt and pepper

  3 cups of chicken stock

  3 cups of mild salsa

  2 bell peppers diced

  

   Preparation

   Cook rice and set aside. In a large pot heat chicken

   stock up with salsa and seasoned chicken breasts. On low

   cook chicken in salsa and chicken stock for about

   2 hours until

   tender enough to pull chicken apart. In the last hour

   of cooking your chicken add your veggies as well.

   Serve over rice and enjoy!

  Chef’s tips

   For extra flavor add dollop of sour cream and some cheddar

   cheese sprinkled on top. Some crushed multigrain

   tortilla chips are

   good crushed on top too.

  

BBQ Chicken Pizza

Ingredients
use already made whole wheat pizza crusts 
1 cup of bbq sauce
2 grilled chicken breasts seasoned with salt and pepper
2 red peppers 1 green peppers
1 red onion
2 cups of corn
3 cups of grated cheddar cheese

Preparation
dice up your grilled chicken. Roast your veggies in the oven with salt and pepper.
on the bottom of your pizza crust spread your bbq sauce down. sprinkle your
chicken and veggies on top as well as your cheese. Bake in the oven
for about 8 minutes just until cheese is golden and crust is crispy.
once you have tried this you will never want just pepperoni pizza anymore trust me!

Spinach and Artichoke Dip

Spinach and Artichoke Dip served with Pita                                                                         Ingredients

  2 cups of sour cream

  1 can of marinated artichokes

  1 cup of mayo

  ¼ cup of lemon juice and a little lemon zest too.

  ½ cup of frozen spinach

  ½ cup of grated asiago cheese

 Salt and pepper to taste.

              
  preparation

  Thaw your spinach out and drain all the water out.

  In a food processor blend all your ingredients together.

  Season to taste with salt and pepper. Serve with pita

  and enjoy I know you will!

             
Chef’s Tip’s 

For something different grate some mozzarella cheese on top and broil in the oven for    about 5 minutes, until cheese is golden. Now what could be better than that!

    

          

Healthy Bran Muffins

Make a batch of Bran Muffins and freeze them. I love eating them for breakfast
or for a midnight snack.  Fiber is so good for you and it keeps you full longer.
I like to add extra nutrients like ground flax seeds. Blueberries are very good for
extra antioxidants too.

Bran Muffin Recipe
Dry ingredients
2 cups of bran
2 cups of whole wheat flour
2 tsp of baking soda
2 tsp of baking powder
1 3/4 tsp of salt
1 tsp of cinnamon

Wet ingredients
2 cups of milk
1/2 cup of vegetable oil  1 egg

In a large bowl mix your dry then your wet. Mix everything together until well incorporated.
Pour your batter into greased muffins tins. Bake at 350 for about 25 minutes. Serve
warm with butter and enjoy

From the Heart

Give  a nice  compliment to someone just because, you may never know how much
it could mean to them.

Hummus and Pita

4 cans of rinsed chickpeas
1 clove of garlic
cup of sour cream
2 lemons juice and 1 tsp of zest
3 tbsp of red wine vinegar
salt and pepper to taste

blend all together in a food processor until smooth.
 serve with warm pita bread and enjoy! 




 

Roasted Beet Goat Cheese Salad

 4 Large beets boiled, peeled and diced.
 For the roasting of the beets drizzle with evoo
 and salt and pepper. Roast beets for about 10 minutes.

 1 cup of goat cheese
 1 bag of baby spinach
 1 small purple onion sliced thinly
 1 cup of toasted almonds
 Honey grainy mustard dressing
 1 cup of evoo 3 tbsp of grainy mustard.
 Salt and pepper to taste, 4 tbsp of lemon
 juice and 2 tbsp of apple cider vinegar
 whisk your dressing together. add some
 chopped herbs from the garden, basil is always nice

  In bowl toss spinach, onion and almonds in your dressing.
  Arrange your roasted beets and crumbled goat cheese on
  top. Grill some chicken and enjoy your salad as a healthy
  meal instead of a starter salad.

From the Heart

Smiles are free so give them freely!

Mediterranean Chickpea Salad

My recipe for Mediterranean Chickpea Salad

4 cups of chickpeas
1 balsamic dressing 1 red pepper and 1 green pepper diced small
1 red onion diced small
1 can of artichokes chopped
3 tbsp of pesto
1 cup of black olives chopped small





In a bowl add you vegetables and  rinsed chickpeas.
Toss your salad with your balsamic pesto dressing.
Sever with some flat bread and enjoy!


 

From the Heart

Today count the things in your life that you are thankful for.
 When I stop and think about all the blessings in my life,
 it brings me joy. I know it will for you as well.

Blueberry Graham Cracker Cake

                                                              

         

      Blueberry Graham Cracker Cake

    

      Ingredents  
 

      15 graham crackers crubled

      1 cup

      1 cup sugar

      1 tbsp of baking powder

      1 tsp of cinnamon

      ¾ cup milk

      ½ cup of vegetable oil

      2 eggs

      ¾ cup blueberries

     

      Preperation

      Preheat oven to 375 degrese. In a bowl combine

      dry ingredients. In a nother bowl combine wet

      ingredients. Now combine both dry and wet and

      blend with mixer for about 3 minutes. In a gresed 9*9”

      dish, pour ½ of your batter. Sprinkle ½ of your blueberries over

      top. Pour the rest of your batter in dish and top with the rest

      of your blueberries. Bake for about 30-40 minutes until tooth

      pick comes out clean and the top is nice and golden.

 

      Chef’s Tips

      Use blackberries for something different. Try using blueberry yogurt instead

      of milk. If lactose intolerent use rice milk or almond milk. This cake is so good

      no matter how you make it!

   

Vegan Chocolate Coconut Carrrot Brownie

                                                                
 Chocolate Coconut Carrot Brownie

Ingredients

Serves 60 small pieces

7 ½ cups of grated carrot sub zucchini for carrot optional

4 ¼ cups of granulated sugar or brown sugar

2 ½ cups of vegetable oil

5 cups of boiling water

7 ½ cups of whole wheat flour

2 ½ cups of coco powder

2 ½ cups of unsweetened shredded coconut

6 tsp. of cinnamon

7 ½ tsp of baking powder

2 ½ tsp of salt

Preparation

In a large mixing bowl, combine carrots, sugar and oil. Pour water over flour, cocoa, cinnamon, baking powder, salt. Add to the carrot mixture and blend with a hand mixer until smooth. Pour batter in to a greased 8” square pan. Bake at 350 degrees for about 25 min. Sprinkle with toasted coconut. Slice and enjoy! Trust me I know you will

Chef’s tips

Add Spinach, Bran or even cooked pureed broccoli. To make this all ready delicious and healthy recipe even healthier, add 2 cups of cooked quinoa, for extra nutrition. This recipe is perfect for children who have allergies to dairy or eggs.

From the Heart

Today try to do something thoughtful for someone one you care about.
You could bring flowers to someones door, just because. Or you could
make a nice dinner for your family and friends to enjoy! Today I encourage you to make someones day extra special. I promise you if you make their day it will actually make yours!

Healthy Chicken Summer Salad

My Recipe for a healthy, Chicken Summer Salad

2 cups of romaine lettuce
1 cup of cherry tomatoes
1 purple onion thinly sliced
1 cup of cucumber diced small
1 cup of marinated artichokes
3 tbsp of balsamic dressing
Toss your salad and set aside.
Herb Chicken
2 chicken breasts
2 tbsp of chopped thyme
3 tbsp of evoo
1 tbsp of lemon juice and zest
1 clove of garlic finely chopped
1 tsp of diion mustard
1 tsp of salt and 1 tsp of pepper
3 tbsp of balsamic vinegar  dressing

Mix all of your ingredients together and marinate
your chicken. Heat the grill and start cooking that tasty chicken.
Cook chicken until juices run clear. Slice and serve
on your fresh and healthy salad, that you just made and enjoy!

Mango, Pomegranate Antioxidan Smoothie

My recipe for my favorite Mango, Antioxidant Smoothie

 1 cup of frozen mangoes
 1 cup of frozen mixed berries
 1 cup of ice
 1 cup of  pomegranate juice

 

Blend it all up in a blender and pour into smoothie cups. I  like to make big batches and freeze them  for when ever I want one. I hope you enjoy it has much as I do!