Missy Meals: Roasted Sweet Potatoes with Cranberries

THIS RECIPE WILL BLOW YOUR MIND!! So delicious AND healthy!!

1. A coupble of sweet potatoes, diced
2. Cranberries halved 
3. 1 tbsp coconut oil
4. Sprinkle with nutmeg

Bake 375 for 30-35 minutes then broil for 5 to make them a tiny bit crispy!

Yes....it's the best, cleanest, most amazing food ever!!

You can add a little sea salt...

But leave off the marshmallows!!! This holiday recipes doesn't need it!!

Warning: make 2 pans... they go fast!

( 21 day fixers 1/2 💜and 1 💛)

xoxo,
Missy

www.rockitmomfitness.com

Shake-It-Up Guilt-Free Cheesecake!!

Nothing is better than guilt free cheesecake!!! 

Am I right!!??

Shakeology people!!! It's your new BFF!!!

Shake-It-Up cheesecake

1 scoop Shakeology (I used strawberry)

1 cup Greek yogurt (plain non-fat)

1 tsp vanilla

1/2 banana

1/2 graham cracker

How to make it:

1. Mix Shakeology + vanilla + yogurt

2. Put it in a "kids sized" or small bowl!
(Metal or plastic is best)

3. Top it with sliced banana and crumbled cracker.

4. Freeze for about 30 minutes till semi firm

5. Place in bowl of hot water to melt the edges

6. Flip it!!! Tap it to come out or use a knife if you have 

trouble (or are impatient like me!!!)

7. Top with remaining banana!! (Or try a little peanut butter

if it's chocolate or vanilla Shakeology...)

8. Devour and smile!! 


XOXO

Missy

End of Summer Shakeology Frozen Yogurt

Oh dear... I'm in frustrating mandated 'rest mode' with this bum shoulder. If not being able to workout hard makes me want to do anything it's EAT!! But, I choose to focus on my nutrition and commit to heal and not be so hard on myself.


I ate GREAT today!! And instead of caving into ice cream on a hot Summer day I made Shakeology Frozen Yogurt instead! This stuff is so good I even caught my toddler red handed with her fingers in it while it was freezing. Try it out for yourself:

Shakeology Frozen Yogurt

2 cups plain Greek yogurt
2 Tbsp vanilla
1 Tbsp natural peanut butter
1/2 of a ripe banana
1/2 cup chocolate Shakeology

Put it all in a blender and blend until smooth. Put in freezer until soft/frozen and enjoy!!

Try it with a drizzle of peanut butter on top (or with a little whipped cream if you must!).

Shakeology Chocolate Brownie Snacks

Guess what... I LOVE Shakeology!! I know, BIG shocker, right?? Besides being jam packed with nutrients, one of the best things about it is how versatile it is which is awesome when you are trying to stick to a healthy diet (and don't look now but swimsuit season is right around the corner). I came across this recipe on the Shakeology blog recently that combines the health benefits of Shakeology and chocolate. Yes, CHOCOLATE!!

Chocolate Brownie Snacks

- Makes 12 servings, 1 ball each

- Total Time: 1 hr. 10 min.
- Prep Time: 10 min.
- Cooking Time:  None

What you need:

- ½ cup  all-natural smooth almond butter
- 1 scoop Chocolate Vegan Shakeology
- 1  medium ripe banana, mashed
- ¼ cup  quick-cooking rolled oats
- 3 Tbsp. chopped raw almonds (or walnuts or sun flower seeds)

What you do:

1. Combine almond butter, Shakeology, banana, oats, and almonds in a medium bowl; mix well.
2. Roll mixture into twelve 1-inch balls; place in airtight container.
3. Refrigerate for at least 1 hour before serving.

If you have any questions about Shakeology or jump starting your healthy eating habits then click here to fill out a brief form or feel free to contact me any time!!

Italian Turkey Meatballs & Ginger Turkey Lettuce Wraps Recipes

The Rule of Doubles!! This is how I LIVE!!! I always use double ingredients and make two meals at once!!!! Click here to see my original post about the Rule of Doubles. Here are a couple of great recipes that are quick and easy AND healthy: Italian Turkey Meatballs 1 lb lean ground turkey 1/2 large onion finely chopped 2 cups fresh spinach finely chopped 2 eggs 1/2 cup feta cheese 1/2 cup Parmesan cheese 1/2 cup ground flax seed 1 tbsp garlic powder 1tbsp Italian seasoning *Mix it all together!! Roll into 1 " meatballs Brown on medium heat until cooked through (I melt coconut oil in my pan..you can also use olive oil) Top with feta cheese and marinara!! Eat!! or or cover and refrigerate till dinner (I prep mine in the morning) then bake for 10 minutes at 375 to warm when ready to eat!! or freeze for later in the week!!!!

At the same time....... Ginger turkey lettuce wraps 10 white mushrooms chopped 3/4 lb ground turkey 1/2 large onion finely chopped 2 tbsp liquid Aminos 1 tsp ground ginger 1 tsp garlic powder *cook in a skillet...making sure your turkey is broken into small pieces !!!! Warm when ready to eat!! Serve in lettuce leaves!! (Butter lettuce or romaine work best!!) *Top with green onions!! And even mandarin oranges!!!

Adventures In Tofu & Shakeology

If you've followed me on Facebook recently you've seen that I've been experimenting with tofu a bit. I recently came across this recipe that combines tofu and Shakeology that looks FABULOUS!!

Key Lime Shakeology Pie

2 scoops Greenberry Shakeology
1 container tofu, silken firm (approx. 12 oz.) 
Juice of 2 limes 
1 Tbsp. sugar-free lime Jell-O® mix
2 Tbsp. orange juice
2 1-1/4 oz. reduced fat cream cheese
1 pre-made whole-grain graham pie crust
Directions: Place tofu, Greenberry Shakeology, Jell-O, lime juice, cream cheese, and orange juice in blender; blend until smooth and creamy. Pour into pie crust and refrigerate until firm, at least 1 hour. (Makes 8 servings.)

One of the reasons I love Shakeology so much is because it is so versatile. And it is PACKED with SUPERNUTRIENTS!! From the Shakeology blog, here is a list of some of the supernutrients found in each glass of Shakeology:

• Adaptogen Supernutrients that help promote strong immune function, help the body cope with environmental stress, naturally help increase energy, help promote ideal cognitive function, and promote calmness
• Antioxidant Supernutrients that protect the body from free radicals, prevent cellular damage, and promote cardiovascular health
• Vitamin and Mineral Supernutrients that help your cells make energy, build and repair muscles, strengthen bones and support energy production
• Protein and Amino Acid Supernutrients that build muscle, reduce hunger and food cravings, help keep blood sugar steady, promote healthy skin, hair and nails, support brain function for alert thinking and well-being and support your immune system
• Phytonutrient Supernutrients that support strong immune function, promote healthy aging, help detoxify the body and promote an ideal alkaline state
• Probiotics Supernutrients that promote healthy digestion and normal colon function
• Prebiotics Supernutrients that help probiotics grow and thrive, and strengthen the immune system
• Digestive Enzyme Supernutrients that help your body break down food to assimilate nutrients better

If you're interested in learning more about the benefits of Shakeology then click here to fill out a brief form or feel free to contact me any time!!

The Rule of DOUBLES!

Planning and creating meals when you are a BUSY MOM can seem DAUNTING.

Lets be honest...life with kids NEVER goes as planned!!   Dinner time always seems to creep up on me and then everyone is HUNGRY..tired...and WAITING for mom to figure out what to make is just NOT going to happen!!  So then you end up with frozen pizza or macaroni.. AGAIN.  Because its fast, easy...and you're just trying to maintain sanity!! You KNOW your kids will eat THAT!!  But..is it really healthy. NO.  Its not...but hey you are all still ALIVE.

Trust me....I have been there.  ALL THE TIME. Sometimes my kids still eat pizza and macaroni.

Once I started to shift to CLEAN EATING I found myself trying to figure out how to PLAN so that I didn't fall into the trap of being both TIRED and UNPREPARED....AND to find clean recipes my KIDS WOULD EAT!!!

Meet THE RULE OF DOUBLES!!!

The IDEA behind it is that YOU PREP DOUBLE the INGREDIENTS and you use those ingredients to build other meals during the week...So you DOUBLE up the USE!!  You SHOP ONCE, Prep DOUBLE and then USE DOUBLE.


Here is a video that explains it a little better:

Here is my MEAL PLAN for this Week!
It shows what I prepped....and then what I used!! Another trick is to prep the one or two things you need in the MORNING!  So if you need CHICKEN...bake it in the morning while you are getting your kids off to school! Or make your rice at lunch time while your kids are sitting eating lunch!!  THEN...when DINNER rolls around (and the meltdowns) all you have to do it throw it together.....

 

Here is the SHOPPING LIST 

(mine doesn't usually look this cute.....)

 

 Recipes:

Turkey Sweet Potato Chili

1 "box" organic Chicken Broth
1 can dark red Kidney beans (rinsed and drained)
1 can white beans
2 can diced organic tomatoes
1 can diced  green chilies
1/2 lb lean turkey
1 medium onion chopped
2-3 tbsp chili power (depending on how hot you like it)
1 tbsp garlic powder
1 1/2  cups chopped sweet potato (about 1 large sweet potato) 

Cook your turkey and onions together on the stove top and add to the  chili
Cook chili in crock pot on low for 6 hours

Top with shredded cheese and Greek Yogurt!!!  

*I cook my sweet potatoes in the oven first to make the taste sweeter...and then I add the extra bakes sweet potatoes to meals later in the week!!

Sweet Potato PREP 
WASH and dice 3-4 LARGE Sweet potatoes (1/4 inch pieces)
*I dont peel mine= more nutrients and fiber
Put 1 tbsp Coconut oil in a glass pan
Put in all the sweet potatoes
Bake at 350 for about 35 minutes till soft
Toss in melted coconut oil - sprinkle with sea salt
Put back in and BROIL for a few minutes to give them a ROASTED taste and make them a little crispy. (SO SO GOOD)


Turkey Ginger lettuce Wraps

1 lb lean ground turkey
1 medium onion-chopped
 10 finely chopped Large white Mushrooms
2 tbsp liquid aminos
1 tsp ginger

Sautee turkey and onions in liquid aminos on the stove top
add in mushrooms and cook till soft

 Secret Sauce!!!
1/4 cup spicy mustard
1/4 tsp siracha
3 tbsp honey (or stevia)

*Serve in lettuce cups

BBQ chicken bake

USE:
2 cups bre baked diced Chicken
2 cups pre-baked sweet potatoes

Melt 1/2 tbsp coconut oil in a glass pan
Layer 2 cups Diced Chicken pre baked Sweet potatoes,

Drizzle the top with BBQ sauce. ( a little goes a long way = less sugar) 

 Bake for 20 minutes at 350 then BROIL the last 3-5 minutes to make it  CRISPY on top.


PLAIN baked chicken PREP
1 tbsp Coconut oil in a glass pan
6 fresh or frozen chicken breasts
*Sprinkle with paprika

Bake at 350 for 40 minutes (or until done =) ) 


Florentine Chicken Toss

2 cups pre- prepped rice
1 can Diced tomatoes
2 cups raw spinach leaves
2 cups diced chicken
1 tbsp garlic powder
1 tsp oregano
 3/4 parmesan Cheese
Optional: pre-preped mushrooms

TOSS it all together in a large sauce pan
Simmer on the stove top for about 7 minutes until the spinach is cooked...and DONE!!!

Sprinkle with Parmesan cheese!!

 MR. Pizzas!!

We give them NAMES and FACES!!!
use pita bread to let your kids make their OWN MINI pizzas

PREP: 4 bell peppers
USE: leftover mushrooms

What you need!!
Pita Bread
Shredded cheese
 Marinara
 Bell peppers
Sliced olives
Diced mushrooms
(any other pizza topping)
.......And a sense of humor

Bake at 400 for about 15 minutes!!!

Chicken Fajita Roll ups

USE:  pre prepped chicken
           Pre prepped Peppers
   
2 cups diced chicken
1/2 Medium onion- sliced
2 large bell peppers -sliced
1/2 cup plain greek yogurt
1/2 cup shredded cheese
1 tbsp garlic powder
1 tbsp chili powder   

Saute chicken, medium onion, and bell peppers in 1 tbsp coconut oil.
Sprinkle with garlic powder, chili powder
Stir in cheese and Greek yogurt

Place mixture in warmed Corn tortillas!!
Roll them and secure with toothpicks
BROIL for 3-5 minutes on a cookie sheet till crispy
Flip and broil on the opposite side!!

*dip in greek yogurt mixed with salsa
*serve with black beans or leftover rice mixed with salsa

HEALTHY FRIED RICE!!!

This is SO EASY!!!  Its called... USING ALL YOUR LEFTOVERS!!  ANYTHING goes!!!

USE
Pre prepped Chicken
Pre prepped mushrooms
Pre prepped pepper

2 eggs
1 tbsp
1/4 tsp ginger
1 tsp garlic power

Other options:
Diced nitrate free ham
Chicken sausage
Peas
Baby corn
Broccoli
Spinach

melt coconut OIL in a large sauce pan
cook 2 eggs in the coconut oil- chop the egg into little peices
Add in in rice and veggies
Add liquid aminos

SERVE!!!

* I usually give my kids mandarin oranges on the side with this one


NOW...you have USED ALL YOUR INGREDIENTS with MINIMAL AMMOUNT of STRESS and WORK!!!