This week's meal prep

This week's meal prep

Sliced cucumbers and bell peppers - for kid lunches and adult lunch salads
Hard boiled eggs- for adult snacks or lunch salads (my kids don't like hard boiled eggs)
Grilled chicken - for lunch salads or easy kid dinners
Banana muffins (some plain, some with chocolate chips) - Breakfast or snacks, especially for kids
Sliced strawberries - to eat with muffins for breakfast or for smoothies or in yogurt
Pom arils from a pomegranate - in yogurt with granola for breakfast or a snack (or with chocolate chips as a treat!)
Chili in the instant pot- dinner on Sunday and as leftovers for dinner on Monday
Cooked whole wheat pasta - to eat with chili on Sunday and for easy kid dinner or lunch during week.
Homemade Greek dressing - for salads -our favorite greek dressing

We'll also have clementines and apples or pears with peanut butter as snacks
Smoothies for breakfast or snacks
I'll make unstuffed peppers and rice for dinner Tuesday and we'll eat those leftovers on Wednesday night.
The kids will have chicken or ham sandwiches or quesadillas for lunches.

Sliced peppers and cucumbers and grilled chicken

Chili in the instant pot

Cooked whole wheat noodles

My husband's lunch tomorrow 

(Salad with veggies, grilled chicken, a HB egg, cheese and homemade dressing)

Banana muffins

https://tastyeatsbyerin.blogspot.com/2017/12/tasty-banana-muffins.html

Tasty banana muffins

This is my recipe doubled which makes 30 regular size (filled to the top) muffins. Feel free to cut the recipe in half and use just 1/3 cup butter or 1/3 cup yogurt.

Wet Ingredients:

1/3 cup butter, melted
1/3 cup greek yogurt
1 cup (use less if you want less sweet) pure maple syrup
4 eggs
5 medium sized bananas, mashed with fork
1/2 cup milk
1-2 tsp vanilla extract


Dry Ingredients:

3 1/2 cups white wheat flour
2/3 cup oats
1 tsp cinnamon
1 tsp salt
2 tsp baking soda


Directions:

Preheat oven to 325 degrees.

In a large bowl combine the white wheat flour, the oats, cinnamon, baking soda, and salt.

Combine butter and greek yogurt and whisk together.  Add maple syrup and whisk again.   Add the eggs and whisk to combine.  Add mashed bananas and milk and stir with a wooden spoon.  Mix in vanilla extract.  Slowly add in the combined dry ingredients and stir until combined. Don't overstir but be sure you get "under the bed" as my Mom always said.  Chocolate chips are optional unless you have small helpers in which case they are usually not optional.

Spray your muffin pan or use cupcake liners.  Scoop spoonfuls (we use an ice cream scoop) into each cupcake well.  I use two 12-muffin trays and 1 six-muffin tray.  (Actually we do two rounds using the 12 muffin tray).  We fill them to just below the top and they make nice size muffins and don't overflow because it's a thick batter. Cook for 22-25 minutes (test for doneness with a toothpick).  Put on a cooling rack to cool.

Eat with peanut butter or plain.  Serve with fruit on the side for a tasty breakfast.  We keep at room temperature for a few days.  These can be frozen once they are cooled as well.  Hope you enjoy!

Based on the recipe: https://cookieandkate.com/2015/healthy-banana-muffins-recipe/

Our favorite Greek Dressing

Greek Dressing

3/4 cup good olive oil
1 cup red wine vinegar
2 cloves minced garlic (or 2 tsp garlic powder)
2 tsp oregano
2 tsp basil
1 1/2 tsp onion powder
1 1/2 tsp salat
1 1/2 tsp black pepper
1 1/2 tsp dijon mustard

Combine ingredients. Shake well before serving.  Our favorite homemade salad dressing!

Chicken Souvlaki Dinner!

This meal was a hit.  I made the marinade, dressing and tzatiki earlier in the day and then when it was dinner time we just had to chop the veggies and grill the chicken.  We got whole grain pitas from the store but you can easily make your own. (See link below). We served ours with romaine lettuce, cucumber, cherry tomatoes, feta cheese and fries.  You could also make into a pita sandwich or serve as a salad.

Chicken Marinade:
Ingredients:
2 lbs boneless skinless chicken breasts
1/4 cup olive oil
1/4 cup fresh squeezed lemon juice
3 Tbsp plain Greek yogurt
1 Tbsp red wine vinegar
2-3 cloves garlic, minced
1 1/2 tsp dried oregano
1 tsp dried thyme
1/2 tsp dried coriander
salt and pepper

Directions:
In a large measuring cup or bowl, whisk together the oil, lemon juice, Greek yogurt, red wine vinegar, garlic, oregano, thyme, coriander, salt and pepper.  Place chicken breasts in a gallon ziploc bag and pour mixture over chicken.  Marinate, in refrigerator, for 4 hours.  Remove from refrigerator and grill until cooked through.  Cut into chunks.

Tzatiki Sauce

Ingredients:
1 large cucumber, peeled.
1 cup plain Greek yogurt
2 cloves garlic
1 1/2 Tbsp freshly squeezed lemon juice
1 1/2 Tbsp olive oil
1 tsp red wine vinegar
1 tsp dried parsley
2 tsp dried dill
salt and pepper

Directions:
Cut the peeled cucumber lengthwise in half.  Remove seeds and chop into chunks.  Place the chunks in a colander and sprinkle with salt, tossing to cover.  Allow to sit at room temperature for 30 minutes.  After the 30 minutes, rinse the cucumber chunks and wrap in a several paper towels, wringing out the cucumbers to remove moisture.  Place the chunks in a food processor with the other ingredients and pulse to combine and to reach desired consistency.  Adjust flavors as necessary and put in refrigerator until ready to eat.

Greek vinaigrette
Ingredients:
1/2 cup red wine vinegar
1/4 + 1/8 cups olive oil
1 tsp garlic powder
1 tsp dried oregano
1 tsp dried basil
3/4 tsp pepper
3/4 tsp salt
3/4 tsp mustard

Directions:
Combine ingredients and whisk until mixed thoroughly.  Refrigerate until ready to use. Stir before use.


Recipes modified from:
https://www.cookingclassy.com/gyros-chicken-souvlaki-tzatkiki-homemade-greek-flatbread/
http://allrecipes.com/recipe/36520/absolutely-fabulous-greekhouse-dressing/

Healthy Mini Pumpkin Muffins

Mini pumpkin muffins

We like these for breakfast, a snack or to go in the lunchbox.

Ingredients:
wet ingredients:

1/2 cup greek yogurt (plain)
1/2 cup natural applesauce
1/2 cup pure maple syrup

2 eggs

1 teaspoos vanilla extract

1 cup pure pumpkin (not pumpkin pie filling)

dry ingredients:
1 3/4 cup white wheat flour
1/4 teaspoon baking powder
2 teaspoons baking soda
1/2 teaspoon salt
1 teaspoon ground cinnamon

Mix together all the wet ingredients in one large bowl.  In another bowl, whisk the dry ingredients together.  Add the dry ingredients to the wet and stir until just incorporated.  Spoon into lined muffin cups or a sprayed muffins pan and cook at 350 degrees until a toothpick comes out clean, about 10-12 minutes. 

I like to put 3-4 in each in a snack size ziploc bag and put all the bags in a big bag in the freezer and take one or two out as needed to defrost.

Chocolate Chip (or not!) banana bread

We love muffins but my five year old has been asking for banana bread. We like to add chocolate chips if the banana bread is going to be a treat or leave it plain and serve it with peanut butter and strawberries for breakfast.  This banana bread is perfect for our family but if you want it sweeter adjust the sweetener to taste.  I adjusted the recipe to include a little less banana since the middle of the bread had a little uncooked banana still in our loaf.

Ingredients:

Dry:
2 cups white wheat flour
1 tsp baking soda
3/4 tsp baking powder
3/4 tsp baking soda
1/2 tsp cinnamon

Wet:
3 small overripe bananas
1/2 cup plain greek yogurt (drain off any liquid)
1/2 cup real maple syrup
1/3 cup whole milk
2 tsp vanilla extract
chocolate chips, optional

Directions:
Preheat oven to 350 degrees F.  Grease a loaf pan and set aside.  Combine the dry ingredients in a large measuring cup and stir until well combined.  In a large bowl, mash your bananas with the back of a fork.  Add the greek yogurt, maple syrup, milk, and vanilla extract and stir to combine.  Then add your dry ingredients and mix until just combined.  Add your chocolate chips, if using, to the batter or press into the top of the batter once it's poured into the prepared loaf pan.  We made a half and half loaf this time!

I sliced it up after it cooled and then wrapped each slice individually and froze it for a quick breakfast for snack another day.

Let me know if you try it what you think!

We made this based on this recipe!

http://chocolatecoveredkatie.com/2017/01/16/healthy-banana-bread/

Strawberry Scones (better for you!)

Things are getting even busier in our house so I am trying to fill up my freezer with some healthy real food breakfasts and snacks so I can offer my kids real food options even when I don't have anything freshly made. 

These scones made as directed are not very sweet. My kids still LOVED them and so did my husband. If you want a sweeter version, increase the syrup and/or add a few drops of stevia. You could also frost with some other icing to sweeten them up.  I like that these aren't super sweet so I can give them to the kids for breakfast with fruit or put in a lunchbox as a healthy treat.

Ingredients:

Scones:
1 1/2 cups white wheat flour
1 1/2 tsp baking powder
dash of salt
2 Tbsp butter, cold, cut into small pieces
1/2 cup plain Greek yogurt (drain off any liquid)
3 Tbsp real maple syrup
4 Tbsp whole milk
1 tsp vanilla extract
3/4 - 1 cup diced strawberries

Optional glaze:
1 Tbsp milk
2 tsp real maple syrup

Directions:
Preheat the oven to 425 degrees F.  Line a baking sheet with parchment paper.  In a large bowl, combine the flour, baking powder and salt and combine well!  Cut the butter pieces into the dry mixture with the back of a fork (I used clean hands to ensure it was well combined).  Add the greek yogurt, syrup, whole milk and vanilla and stir to combine.  Fold in the diced strawberries.  Pour the batter (it is thick) onto the parchment and form into a large circle.  Mix the maple syrup and milk and brush onto the scones.  Cut the circle with a pizza cutter or sharp knife into 8-16 pieces depending on the size desired.  Cook for 17 minutes or until desired doneness.

Brushed with glaze

Finished cooking and didn't take a pic fast enough before the vultures got to it...

Let me know if you make them what you think and if you made any changes!

Modified from http://amyshealthybaking.com/blog/2017/04/09/clean-raspberry-almond-scones/

UNstuffed peppers!

UNStuffed Peppers

This is such a popular recipe in my family I had to give it its own blog post. Twice I've had guests request it and it is one of BOTH of my kids' top three favorite meals. It really is made a bit differently and is easy, especially if you do a little prep before dinnertime. I usually chop the onions, peppers and carrots the night before or morning of if I know dinnertime is going to be a little crazy. 


Ingredients:

1 pound ground turkey (or beef)
2-3 garlic cloves, minced
1/2 onion, chopped
1 Tbsp taco seasoning (I like Real Fit Real Food Mom's recipe)
2-3 bell peppers, any color, chopped1 cup carrots, chopped
1 Tbsp homemade taco seasoning
1-2 14.5 oz cans diced tomatoes (or fresh chopped tomatoes if you have some to use up)
4 oz can of diced chiles
1-2 cups chicken broth
1 cup black beans, rinsed (optional)
1 cup corn (optional)

Optional toppings (are these really optional?)
cheddar cheese, shredded (optional)
sour cream or greek yogurt (add some lime juice!)
green onions, chopped

Directions:

Brown the ground beef or ground turkey on the stovetop with the onions and garlic.  Drain if necessary and then add taco seasoning.  Once browned, add the chopped carrots, chopped bell peppers, diced tomatoes, diced chilis and chicken broth.  Bring to a simmer and cover.  Cook until vegetables are cooked to taste, adding broth if necessary.  Add rinsed beans and corn if using.  Add additional taco seasoning, salt and pepper to taste.

Serve with tortilla chips, brown rice, noodles, salad or all on its own!

We like to eat ours with tortilla chips or brown rice, greek yogurt, and cheddar cheese.  My kids love the beans and corn in it but I usually serve those separate so I can just have the main dish.

Hope you enjoy as much as we do!

Erin's cold quinoa salad with shrimp

I love this dish as a light but filling lunch that tastes delicious.  I can prepare the quinoa salad (without the feta) in advance in the fridge and add the feta and shrimp when I'm ready to eat it.


Ingredients

Quinoa Salad

• 3 cups prepared Quinoa, cooked as directed (3 cups prepared quinoa is 1 cup raw quinoa)
• juice of 1 lime
• 1-2 tsp cumin (to taste)
• 1 cup cherry tomatoes, halved
• 1-2 cucumbers, chopped
• 1 cup black beans, rinsed (optional)
• feta cheese, to taste (added upon serving)
• onions, carrots, peppers, or other veggies, chopped (optional)
• salt and pepper

Shrimp

• 1 pound shrimp, peeled and deveined
• 1 tsp olive oil
• 1-2 cloves garlic, minced 
• juice of 1 lime
• 1 tsp cumin
• salt and pepper

Directions:

For the quinoa salad:

Prepare quinoa as directed on package.  Allow to cool (you don't have to allow it to cool completely).  Add the fresh lime juice, cumin, salt and pepper and stir to combine.  Adjust seasonings to taste.  The flavor enhances as it marinates in the fridge so don't over-salt - you can always add more later.  I always find this dish to be much better the day after I make it. Add your chopped cucumbers, halved cherry tomatoes and other vegetables and beans if using.  Store in a container until ready to serve. 

For the shrimp:

Add the olive oil to a small pan and turn to medium low heat.  Add your minced garlic and cook until fragrant.  Add your shrimp, the juice of 1 lime and sprinkle the cumin on the shrimp.  Add salt and pepper to taste.  Cook until shrimp are no longer pink.  Serve hot atop the cold quinoa salad with feta cheese sprinkled on top.

If preparing the shrimp in advance store in a separate container and reheat before serving. Add the warm shrimp and the feta cheese (also stored separately) to the cold quinoa salad.

For my serving I have 2 Tbsp feta, 1/2 cup quinoa, 1.5 cups chopped cucumbers and tomatoes and about 10 medium shrimp.

Our Favorite Stir Fry (Chicken and Veggie)

Chicken and Veggie Stir Fry

This stir fry is our most favorite ever! I somehow make terrible stir fry so this is an awesome find for us!  Change it up by using whatever protein or veggies you want and serve with brown or white rice, noodles, etc.  I hope you enjoy it as much as we do.

Ingredients:
3 Tbsp olive oil
1 1/2 pounds chicken breast (raw), cut into pieces (you can you any protein)
1/2 pound peeled and deveined shrimp, optional
4-6 cups carrots and broccoli (I used baby carrots and chopped broccoli)

Sauce:
2 Tbsp fresh ginger (or 1/2 tsp ground ginger)
6 cloves of garlic, minced
4 tsp sesame oil
1 can chicken broth (2 1/2 cups)
1/2 cup flour
2 Tbsp brown sugar
2/3 cup Braggs Aminos or low sodium soy sauce

Directions:
Cut raw chicken into pieces and cook in a pan preheated with oil.  Once cooked through, remove from pan. Wipe pan add, add another Tbsp oil and cook broccoli and carrots until desired doneness. Remove from pan. (I have also just microwaved the carrots and broccoli and skipped this step). Add remaining Tbsp oil to the pan and cook garlic and ginger until fragrant.  (If using ground ginger cook garlic only and add ground ginger in next step).  Add remaining sauce ingredients (sesame oil, chicken broth, flour, brown sugar and soy sauce) and stir until combined and slightly thickened. Add back the cooked chicken, carrots and broccoli and stir to combine.  Serve with brown rice.

Modified from: https://www.buzzfeed.com/robertbroadfoot/youll-definitely-want-to-make-this-chicken-broccoli-mushroom?bffbtasty&ref=bffbtasty&utm_term=.bmP3z6zR1#.rlWoyNyJE

Lunch Box Ideas!

I usually snap a quick pick of my first grader's lunch in the morning before she heads off to school. I can look back and see what recipes we loved and which ones worked out well in the lunchbox.  She refuses to buy lunch so I pack it every day even those rushed mornings where I remember lunch five minutes before we run out the door.  Sometimes I am more pleased with what she gets than other days but hey isn't that real life? I'm not always going to have homemade bread or leftovers but I feel good that she generally eats something healthy and balanced that she enjoys.  I am ok with throwing a small treat in now and again so she doesn't feel jealous of all the other fun packaged snacks the other kids have. I hope these give you some ideas if you are looking to change things up!

Our Lunchbox Collection:

Chicken, black bean, shredded carrot and chopped pepper, cheese quesadilla

shredded lettuce

yogurt tube

carrots

sunchips (a treat)

Unstuffed peppers (the filling from my stuffed peppers)
http://tastyeatsbyerin.blogspot.com/2016/02/stuffed-peppers.html
shredded cheese to add to the thermos

tortilla chips 

cucumbers

Low sodium deli ham

carrots

grapes

a yogurt tube 

a hershey kiss as a treat

Organic deli turkey from Costco

cheese stick

pita crisps

carrots

Homemade Protein bite

http://tastyeatsbyerin.blogspot.com/2017/01/peanut-butter-coconut-protein-balls.html

Crockpot black beans or black bean soup in the thermos

http://tastyeatsbyerin.blogspot.com/2016/09/refried-beans-in-crockpot-or-bean-soup.html

Shredded cheddar cheese and sour cream to add to thermos

Carrots

Homemade fruit bar

http://www.grandparents.com/food-and-leisure/recipes/whole-grain-fruit-filled-bars-recipe

Pasta and meatballs leftover from dinner

A cheese stick

Carrots

Homemade fruit bar

http://www.grandparents.com/food-and-leisure/recipes/whole-grain-fruit-filled-bars-recipe

An I love you Note

Unstuffed peppers mixed with brown rice

http://tastyeatsbyerin.blogspot.com/2016/02/stuffed-peppers.html

A cheese stick

A homemade carrot muffin

http://tastyeatsbyerin.blogspot.com/2016/02/carrot-muffins.html

Homemade Cauliflower Fried Rice

http://tastyeatsbyerin.blogspot.com/2016/03/cauliflower-fried-rice.html

Cooked green beans

Mandarin oranges

A cheese stick

Homemade chicken noodle soup

A homemade roll

http://realfitrealfoodmom.com/2013/12/20/honey-whole-wheat-sandwich-bread/

Carrots

Low sodium deli ham

A cheese stick

Carrots

Orange slices

Pretzels

Cheese on a homemade roll

http://realfitrealfoodmom.com/2013/12/20/honey-whole-wheat-sandwich-bread/

Carrots

Canteloupe

??

Chicken chili

http://tastyeatsbyerin.blogspot.com/2016/02/white-chicken-chili-in-crockpot.html

A cheese stick

A chocolate banana muffin

http://www.now-recipes.com/2017/02/04/dark-chocolate-banana-bread-muffins/

Ham and cheese pinwheels

cucumbers

2 mini homemade chocolate muffins

http://www.now-recipes.com/2017/02/04/dark-chocolate-banana-bread-muffins/

Homemade chicken fingers leftover from dinner

whole grain spaghetti

carrots

2 mini homemade chocolate muffins

http://www.now-recipes.com/2017/02/04/dark-chocolate-banana-bread-muffins/

ketchup to dip the chicken

Homemade tomato soup (in the thermos)

http://www.inspiredtaste.net/27956/easy-tomato-soup-recipe/#itr-recipe-27956

Carrots

Grilled cheese sandwich on rye (served cold)

Chili with whole grain shell noodles

http://tastyeatsbyerin.blogspot.com/2016/10/simple-but-delicious-chili-in-crockpot.html

Cheese to add to the chili

Carrots

Homemade mac and cheese

http://tastyeatsbyerin.blogspot.com/2016/03/easy-peasy-mac-cheesy.html

Deli ham slices

Pepper slices

A home ABC muffin

http://tastyeatsbyerin.blogspot.com/2016/05/apple-banana-cinnamon-muffins.html

Leftover grilled chicken breast

A cheese stick

Pepper and cucumber slices

Sweet potato squares

http://tastyeatsbyerin.blogspot.com/2016/02/how-to-oven-cooked-sweet-potatoes-cubes.html

Broccoli

Organic turkey deli slices from Costco

Triscuit crackers

A babybel cheese wheel

Cooked green beans

No added sugar dried apple slices

One dye-free organic starburst as a treat

or this similar version with a muffin instead of dried apples

(I always love when a lunch is re-requested!)

Organic turkey deli slices from Costco

A homemade pumpkin muffin

raspberries

carrots

A babybel cheese

Ham and cheese wrap

Mini cucumber slices

A yogurt tube

Taco meat, cheese with lettuce in the whole wheat wrap

A yogurt tube

mini cucumber slices

Tuna mixed with a little mayo in the whole wheat wrap

Mini cucumber slices

A few goldfish (a leftover treat from vacation)

Raspberries

Taco meat and melted cheese quesadilla

A homemade blueberry muffin

http://tastyeatsbyerin.blogspot.com/2016/03/banana-blueberry-muffins.html

blueberries (and one grape?)

red pepper chunks

Whole grain pasta, fresh mozzarella, peppers and cucumbers with olive oil

A homemade whole grain roll

http://realfitrealfoodmom.com/2013/12/20/honey-whole-wheat-sandwich-bread/

cucumber slices

A homemade granola bar

http://tastyeatsbyerin.blogspot.com/2016/11/nut-free-granola-bars.html

Ham and cheese roll ups

Triscuits

Mandarin oranges

Cooked broccoli

Pineapple chunks

Leftover pulled pork quesadilla

http://tastyeatsbyerin.blogspot.com/2016/03/crockpot-pork-carnitas.html

Mixed berries

Carrots

Homemade muffin

http://tastyeatsbyerin.blogspot.com/2017/01/low-sugar-banana-muffins.html

Mom's veggie soup (in the thermos)

http://tastyeatsbyerin.blogspot.com/2016/10/moms-vegetable-soup.html

Carrots

Homemade whole grain bread

Black bean brownie (I didn't love them but my first grader did!)

Chili

http://tastyeatsbyerin.blogspot.com/2016/10/simple-but-delicious-chili-in-crockpot.html

Cooked carrots and green beans

Raspberries

Tortilla chip crumbs 

Two mini banana muffins

Veggie Chili in the crockpot

http://tastyeatsbyerin.blogspot.com/2016/02/three-bean-vegetarian-chili-in-crockpot.html

cheddar cheese shredded on top

raspberries

homemade cornbread

Homemade whole grain bread with chicken and butter

mini cucumbers and pepper slices

A homemade chocolate muffin

http://www.now-recipes.com/2017/02/04/dark-chocolate-banana-bread-muffins/

Breakfast for lunch

Plain greek yogurt mixed with vanilla and cinnamon and a touch of pure maple syrup

chopped strawberries

Granola

Shredded crockpot Chicken and cheese quesadillas on a bed of lettuce

http://tastyeatsbyerin.blogspot.com/2016/02/easy-crockpot-shredded-chicken.html

Sweet potato fries with ketchup for dipping

Cooked carrots

Rotisserie chicken

Black beans

Cooked green beans

Triscuits

A cheese stick

A cheese sandwich on whole wheat bread

Homemade granola bar

http://tastyeatsbyerin.blogspot.com/2016/11/nut-free-granola-bars.html

Cucumber slices

Applesauce cup