Green Goddess Salad

In just a few simple steps, you can have a nutritious and photo worthy meal!

You have to try the Green Goddess Salad!

Ingredients:

💚 1/4 cup parsley, leaves, chopped

💚 1/4 cup basil, leaves, chopped

💚 1 scallion, chopped

💚 1 clove garlic, chopped

💚 1 lemon, juiced

💚 1/4 cup olive oil

💚 1/4 cup cashews, raw

💚 1/4 cup water

💚 salt, to taste

💚 pepper, to taste

📝 Directions:

✅ Roughly chop herbs, scallion, and garlic

✅ Juice lemon

✅ Add all ingredients to a blender and process until creamy adding more water as needed to thin to desired consistency.

✅ Season with salt and pepper to taste.

If you're looking for more recipes to change up your meals this summer, sign up for my meal plans under the get help tab.

Chickpea Peanut and Spinach Curry

We’ve reached Week 3 of our "Build and Bake Meals" series!

Today, we're spicing things up with a delicious baked curry. This dish is filling and packed with flavors that'll make your taste buds dance. 💃🏻

Today's Meal: Baked Chickpea, Peanut, and Spinach Curry

Enjoy the comforting blend of chickpeas and sweet potatoes in a creamy peanut butter and coconut milk sauce, all with a kick of curry spice. It’s a perfect meal for a chilly evening.

Check out this quick video that demonstrates how to prepare this recipe 👩‍🍳.

Serves: 4

🥣 Ingredients:

• 1/2 cup onion, chopped

• 2 garlic cloves, minced

• 1 tsp ginger, minced

• 2 sweet potatoes, peeled and chopped

• 2 cups spinach, chopped

• 1 cup coconut milk, canned

• 2 Tbs peanut butter, smooth

• 2 Tbs vegetable oil

• 2 Tbs curry powder

• 1/2 tsp salt

• 15 oz diced tomatoes

• 15 oz chickpeas, drained

• 1/4 cup water

👩‍🍳 Let's Cook:

1. Prepare: Preheat the oven to 375° F. Get your veggies ready and whisk the coconut milk with peanut butter.

2. Cook Veggies: Mix oil and curry powder in a roasting pan. Add onion, garlic, ginger, and sweet potatoes. Stir to coat and bake for about 15 minutes until the sweet potatoes soften.

3. Build: Take the pan out, add tomatoes, chickpeas, water, and the coconut milk mixture. Mix well and bake for another 15 minutes.

4. Finish Off: Remove from the oven, stir in the spinach, and let it sit until the spinach wilts.

5. Serve: Season with salt and pepper to taste and enjoy this hearty curry.

👍 Why This Meal Is Great:

• High in Protein and Fiber: Chickpeas are a great source of protein and fiber, which are excellent for digestion and keeping you full longer.

• Rich in Nutrients: Sweet potatoes are packed with vitamins A and C, which are great for your immune system.

• Healthy Fats: Coconut milk and peanut butter add a creamy texture and provide healthy fats that are good for your heart.

• Flavorful and Spicy: The mix of curry powder, ginger, and garlic gives this dish warmth and spice.

That wraps up our three week series of easy, baked dinners. We hope you’ve enjoyed these recipes and they’ve added some new favorites to your meal rotation!

Baked Cod with Fennel and Tomato Sauce

Dear [Recipient's Name],

It’s Day 2 of our "Build and Bake Meals" series! Tonight, we're making a simple and tasty baked cod dish. This meal is full of flavor and easy to put together, perfect for a weeknight dinner.

Today's Meal: Baked Cod with Fennel and Tomato Sauce

This dish pairs the mild taste of cod with sweet fennel and a rich tomato sauce. It's a healthy meal that looks and tastes great.

Check out this quick video that demonstrates how to prepare this recipe 👩‍🍳.

Serves: 4

🥣 Ingredients:

• 2 1/4 lbs cod filets

• Salt and pepper, to taste

• 2 fennel bulbs, thinly sliced

• 1 onion, sliced

• 1/4 cup olive oil

• 2 cups tomato sauce

• 1 cup spinach, chopped

• 1/2 cup kalamata olives, pitted

• 1/2 tsp crushed red pepper (optional)

👩‍🍳 Let's Cook:

1. Prepare: Season the cod with salt and pepper. Slice the fennel and onion, chop the spinach.

2. Cook Veggies: Mix onion and fennel with olive oil and bake at 350°F until soft, about 10-15 minutes.

3. Build: Stir in tomato sauce, spinach, olives, and crushed red pepper if using. Place the cod in the sauce.

4. Bake Again: Put everything back in the oven for 15 minutes or until the cod flakes easily with a fork.

5. Enjoy: Serve your flavorful fish and veggies hot.

👍Why This Meal Is Great:

• Good for Your Heart: Cod is low in fat but high in protein and omega-3 fatty acids, which are good for heart health.

• Helps Digestion: Fennel can help the digestive system and adds a light licorice flavor.

• Nutrient-Rich: Spinach is loaded with iron and vitamins for your overall health.

• Full of Flavor: Olives and tomato sauce add a delicious Mediterranean touch.

Check back tomorrow for another quick and delicious recipe. Enjoy your meal tonight!

P.S.: Show off your dinner! Post your photos on Social Media with #BuildAndBakeMeals.

Baked Chicken Cacciatore

Let’s kick off our "Build and Bake Meals" series, where simplicity meets savory. Tonight, we're creating an Italian classic that's as robust in flavor as it is easy to prepare.

Today's Feature: Baked Chicken Cacciatore

Enjoy the rich flavors of this straightforward recipe that promises to transport your dinner table to the Italian countryside. Using just a handful of ingredients, this dish perfectly balances hearty chicken with the rustic taste of tomato and olives, all baked to perfection.

Check out this quick video that demonstrates how to prepare this recipe 👩‍🍳.

Serves: 6

🥣 Ingredients:

• 6 chicken thighs, bone-in with skin

• 1 Tbs oregano

• Salt and pepper, to taste

• 1 onion, sliced

• 1 bell pepper, sliced

• 1/4 cup olive oil

• 2 cups tomato sauce, prepared

• 1/2 cup green olives

👩‍🍳 Preparation & Cooking:

1. Prep: Season chicken with salt, pepper, and oregano. Lay out the sliced onion and pepper in a roasting pan coated with olive oil.

2. Bake: Place the chicken thighs over the vegetables and roast at 375°F for 20 minutes.

3. Build: Add tomato sauce around the chicken pieces, sprinkle with olives, and return to the oven. Bake until the chicken is thoroughly cooked, about 10 more minutes.

4. Serve: Enjoy the chicken with some sautéed greens and a fresh salad.

👍Why This Meal Is Great:

• Rich in Nutrients: Chicken thighs are a fantastic source of protein, essential for muscle repair and growth. They also offer more iron and zinc compared to chicken breasts.

• Antioxidant Boost: Tomatoes are rich in lycopene, an antioxidant that can reduce inflammation and protect against various diseases.

• Heart-Healthy Fats: Olives and olive oil provide monounsaturated fats, known for their benefits in reducing heart disease risk.

• Fiber and Vitamins: Onions and bell peppers are high in dietary fiber and vitamin C, supporting immune health and digestion.

Stay tuned for tomorrow's [next week’s] recipe, where we continue to simplify gourmet cooking. Happy baking!

P.S. Please let me know how this goes!

Scarcity Mindset

This is when you feel like you are not enough (you are) in terms of appearance, strength, talent, intelligence, or that you are lacking in something like money, friends, a nice house, great car, and on and on and on. We often have this kind of mindset when we compare ourselves to others.

We live in a culture of never enough where we constantly see we are not enough and then we are sold products that will making us enough. We are inundated with images and media that tell us we NEED these products to make us whole. This makes us feel like we are never enough. Like we can’t accomplish our health goals.

If you have a scarcity mindset, you might be:

setting goals based on what you believe you are supposed to be doing to get your health back

unhappy when you achieve a goal but it only brings temporary happiness

saying you will never have your health or enough time or enough sleep or….

looking at other women and thinking you won’t have what they have

showing anxiety or worry about the thought of sharing your thoughts about diet changes

expressing behaviors or words that align with the fear of missing out- overeating or eating foods that harm your body due to fear of not being able to eat like that again

What you can do to kick scarcity to the curb

1. Be grateful for something- focus on all the amazing things you have. It will show you that you are and you have enough. Name 3 things you are grateful for each day. Whatever you can feel good to you in the moment, notice it and be grateful.

2. Curate your social media if you are on it or have not deleted it. Audit your social media to see if it is focusing on showing you lack. Don’t wallow in others highlight reels, accomplishments, and perfectly crafted posts- it can lead to feelings of inferiority and lack.

3. Don’t should yourself. Women feel like there are a lot of shoulds resting on their shoulders. Combine that with. negative feelings about your health (and your body) and it is a recipe for guilt and shame. Societal norms lead us to a set of standards, behaviors, and appearances that we come to believe we should meet. How should we look? How should we feel (healthwise)? We have to stop doing that.

4. Avoid negative self talk - what are you saying to yourself? Do you say things to yourself that you would never say to anyone to their face?