easy meals

One of my FAVORITE recipes! You will love it!

Guys, you're going to LOVE this!!

FAVORITE recipe!

FAVORITE recipe!

I have a delicious recipe for you! It's my mom's FAMOUS BBQ, with a clean(er) spin. You can call it a sloppy joe or BBQ on a bun, but either way it's delicious. I dislike reading long blog posts about how recipes came to be, so I won't do that to you. Let's get to the good stuff!

Makes 4-6 servings
INGREDIENTS
  • 1 lb ground turkey or 90% lean ground beef
  • 1 cup ketchup, reduced sugar
  • 1 cup water
  • 3 tsp Worcestershire sauce
  • 2 TBS apple cider vinegar
  • 1 TBS mustard
  • 2 TBS agave or honey
  • 1 tsp sea salt
  • ⅛ tsp allspice
  • Mini whole wheat rolls

Brown ground turkey and drain. Add the rest of the ingredients and bring to a boil. Reduce to simmer and continue to cook for 40 min or until juice is boiled down. Serve on mini whole wheat rolls. 2-3 rolls per serving.

If you are looking for more balance in your life, I can help you, too! Click this link for more information about my 4-Week Slim Down Program, where I teach you how to get fit and how to bring your family along. I am also offering private coaching, as well. To discuss private coaching, respond to this email so we can set some goals for you!

favorite recipe 1

Get Your Kids to Eat Healthier Foods

My kids only eat 100% clean and healthy foods, always get 8 servings of veggies, 5 servings of fruits, and have very limited sweets. Just kidding!!  Did I get your attention? Guys, I want you to know and understand that my kids are very healthy little beings, but they have far from perfect nutrition!  They eat McD's like many children, they are obsessed with candy, and they would exist on "kid food" if I let them. But there are a few things I do to ensure that they are getting some of the nutrients they need.

Kids Eat Healthier Foods

Here are a few tips:

  1. Have a kid-accessible snack basket. We definitely still have "snack times", as they are little and if their snacking isn't regulated they would never be hungry for a meal. But this basket contains Mom approved snacks for them. I love Z bars, Fiber bars are a favorite for my little one's constipation, goldfish, etc.
  2. Keep healthy choices visible. Fruits are readily accessible, as are veggies (cut up and washed, with dip), and yogurts (bottom shelf of the fridge).
  3. Keep junk food out of the house. I don't buy junk food for the most part. Only for special occasions like birthdays or parties. This includes pop (they love Sprite!), chips, candy bars. If that is in the house, we will all eat it!!
  4. Create a mealtime plan. If I make a meal that is "unfamiliar" or more geared towards adults one night, then the next evening I will make sure to make something I know they will eat. I require the kids to try the meal I made, if they hate it, then they can eat their veggies of choice, fruit, and a yogurt. Sometimes I will make them a sandwich if I think the meal is way out of their comfort zone. But I don't make a habit of this.
  5. Cook with your kids. I cook with my kids daily so they take ownership of the kitchen and what we make. Some ideas for cooking with your kids are sorting veggie trays, mixing dips, cookies, muffins, sauces, casseroles, etc. Basically, any recipe where your kids can help stir and assemble.
  6. Hide those veggies! Muffins are an EASY way to get good things into your kids!  Example: Pumpkin muffins with chia seeds, pumpkin, coconut oil, honey, oats, grass fed butter for more healthy fats. Shakeology chocolate bites: coconut oil, honey, peanut butter, Shakeology. Freeze in fun trays and eat like candy.
  7. Talk to your kids regularly about why healthy choices are better for them. Put an emphasis on how those foods make you and them FEEL vs unhealthy choices and junk foods.

If you are looking on more ways to create healthier habits for your family, Click this link for more information about my Family Wellness Program, where I teach you how to get fit and how to bring your family along. I am also offering private coaching, as well. To discuss private coaching, email me  so we can set some goals for you!

XO,

Katie

Crockpot Chicken Noodle Soup

Chicken noodle soup in the crockpot is such an easy and delicious meal your family will enjoy. Throw it in the crockpot and then enjoy!
chicken noodle
In a crockpot, add the following:
  • 2 chicken breasts (can be frozen)
  • 1 diced onion
  • 1 cup diced carrots
  • 1 cup diced celery
  • 3 tsp minced garlic
  • 1 bay leaf
  • 1 tsp sea salt
  • 1/2 tsp ground black pepper
  • 1 chicken bouillon cube or 1 tsp bouillon granules
  • chicken broth to cover veggies and chicken
Let this cook all day on low.  When the chicken is tender, use tongs to gently shred.  In the meantime, boil a 1/2 package of whole wheat egg noodles or brown rice.  Add to the crockpot when ready and add more chicken both if necessary.  Enjoy!!
Share a picture with me and let me know what you think on my Facebook page.

Meal Prep with Kids and How to Make it Work

Finding the time to meal prep when you have young kids is difficult, but, I have some amazing tips for you so that you can entertain your kids and finish your meal prep. Don't forget to connect with me on Facebook. 

Green Bean Casserole - A Thanksgiving Must

Green bean casserole is one of those go-to, must-have side dishes at many Thanksgiving dinners.  When talking with my mom (and consultant!) about these recipes, I suggested a re-do of this classic dish, and she responded, "Green bean casserole isn't that good anyway." And it's totally true! It's OKAY, but it certainly could use a makeover!The following recipe is the makeover I gave it. It has fresh ingredients (no canned soup), a delicious crunchy topping, and a creamy sauce. It was just as good reheated the next day, too! I hope you enjoy it!

green bean

Ingredients:

  • 2 lbs green beans, trimmed and cut into 2" pieces

For creamy sauce:

  • Cooking spray
  • box of sliced mushrooms
  • 3 tbsp whole wheat flour
  • 1 cup almond milk, unsweetened
  • 1 cup water
  • 2 oz cream cheese
  • 1/4 cup Parmesan cheese, grated (not packed)
  • 1/2 tsp salt
  • 1/4 tsp ground black pepper

For crunchy topping:

  • 3 small onions, thinly sliced into circles
  • 1/2 cup Panko breadcrumbs
  • 1/3 cup Parmesan cheese, grated (not packed)
  • 3 tbsp water

Directions:

  1. Preheat oven to 375 degrees, spray large baking dish  with cooking spray and set aside.
  2. Bring water to a boil in a large pot. Add beans along with a pinch of salt, bring to a boil, reduce heat to medium and cook for 5-6 minutes or until al dente. Green beans should be firm and not too soft. Drain and add a few cups of ice to stop the cooking process. Set aside.
  3. Preheat large skillet on medium high and add tsp olive oil. Add onions and cook until golden brown/almost charred, stirring occasionally. Transfer to a medium bowl. Set aside.
  4. Return skillet to heat, spray with cooking spray and add mushrooms. Cook until golden brown.
  5. Reduce heat to low and add flour. Stir enough to coat the mushrooms. Slowly pour almond milk and whisk while pouring, until no lumps are left. Add water, cream cheese, Parmesan cheese, salt and pepper and whisk again. Bring to a boil and let simmer to thicken, for about 3-4 minutes.
  6. In the meanwhile, add breadcrumbs, Parmesan cheese and water to a bowl with onions and mix with your hands until crumbs appear.
  7. Drain green beans, add the sauce and stir to combine.
  8. Transfer green beans to prepared baking dish and sprinkle with topping. Bake uncovered for 25 minutes. Serve warm.

Clean, Simple and Delicious Butternut Squash Soup

This squash soup is sure to be a hit with the whole family, plus, its a great meal to prep on Sunday for anytime during the week! Ingredients:

  • pre-cubed butternut squash
  • olive oil
  • onion
  • garlic
  • chicken broth
  • vegetable broth
  • 1 tsp. pure maple syrup
  • 3/4 tsp. nutmeg
  • 1/8 tsp. cayenne pepper
  • 1/4 cup Greek yogurt

Directions:

  1. Use pre-cubed butternut squash from the produce department, drizzle it with olive oil, sea salt, and pepper and use your hands to coat all of the squash. Roast the squash in a 400-degree oven for 20-30 minutes or until fork tender.
  2. Chop an onion and add it to a warm skillet with a tsp olive oil. Cook until translucent, then add a tsp of garlic. Cook for 1 more minute. Add the onion mixture and the cooked squash to a blender. I filled it to the
  3. Fill the blender to the one-liter mark with 1/2 chicken broth and 1/2 vegetable broth. You can eyeball the amount here :) Also to the blender, add 1 tsp pure maple syrup, 3/4 tsp of nutmeg, and 1/8 tsp of cayenne pepper. Blend until smooth. Add mixture to a saucepan and heat.
  4. Taste and season with salt and pepper (I used a pinch of sea salt and a couple grinds of the pepper). For the super smooth consistency, add 1/4 cup Greek yogurt to your soup. Heat through and serve!

I love topping it with this asiago cheese crisps, but something sweet on top, like apple chips, would be great too!

Don't forget to connect with me on Facebook!

squash soup

Enjoy!

We have the MEATS!

Meal prepping is the key to success. Today I am marinating  meat for the grill. Here are some quick marinades that you can use on your meats, TODAY! Don't forget to connect with me on Facebook!

Chicken Piccata recipe - So Good!

When your chef skills are on fleek!!! 👊🏼 Sometimes I create something that's so good I HAVE to share it! Like last night!! I made chicken piccata which is crusted chicken in a lemon sauce. It was honestly pretty easy and only took about 30 minutes, but did leave a wicked mess in my kitchen. #ooops #worthit

Ingredients:

  • Chicken tenderloins/breasts
  • Two eggs
  • Panko breadcrumbs
  • 1/4 cup grated parmesan cheese
  • pinch of cayenne pepper
  • 2 tbs. grass fed butter
  • 1 cup chicken stock
  • a few tbs. lemon juice
  • additional seasoning and capers, if desired
  • brown rice, if desired

Directions:

  1. Start with some chicken tenderloins on filets of chicken breast, trimmed. You can pound the chicken flat but I was too impatient to do this and the chicken I used worked just fine :)
  2. Set up a station where you can dunk the chicken in two mixtures, in two different bowls. One bowl has two eggs and a little water whisked together. The second bowl has breadcrumbs (Panko is my FAV) with about 1/4 cup grated parm and a pinch of cayenne pepper. First dunk in the egg mixture, then the breadcrumb mixture. Use your hands to pat the mixture on the chicken. Give it some love <3
  3. Add the chicken to a pan that has been heating up with a little extra virgin olive oil in it and cook for 7-10 minutes per side, depending on your pan. Once both sides are crispy, remove the chicken (even if it's not cooked all the way through) and add 2 TBS of grass fed butter to the pan. Once that's melted, add a cup of chicken stock to the pan and use your spoon or spatula to scrape the little bits off the bottom of the pan. That is your flavor! Add a few TBS of lemon juice and let the sauce boil. Once it's boiling, reduce the heat and add your chicken breasts back in the pan. Cook a few more minutes until the chicken is cooked through. This is a good time to check for seasoning, add some parsley, etc. REAL chicken picatta calls for capers but I LITERALLY cannot find these EVER in my grocery store so I went without them
  4. Once it's boiling, reduce the heat and add your chicken breasts back in the pan. Cook a few more minutes until the chicken is cooked through. This is a good time to check for seasoning, add some parsley, etc. REAL chicken piccata calls for capers but I LITERALLY cannot find these EVER in my grocery store so I went without them ;)

I served this over brown rice and even my kids loved it!!! Feel free to adjust measurements to your tastes. Enjoy!!

piccata recipe

Results - 3 Day Results

Here are my results from the 3-day refresh! Chris and I had amazing results, watch the video to find out just how beneficial this refresh was for us! Don't forget to connect with me on Facebook!

Deviled Eggs - Healthy Snack Recipe

Easy and quick recipe for your kids after school snack! You can whip this snack up in about 5 minutes and your kids will eat them in less time than that! P.S -- The video is sideways, #momproblems! 

Don't forget to find me on Facebook!

Healthy Meals for Kids

Let's talk about what to feed those picky eaters. It is all about giving healthy options to your kids and allowing appropriate snack choices. We all deal with this, but, here is what works for us!

Don't forget to connect with me on Facebook.

CrockPot Chicken - So Many Options

This Crockpot Chicken is great to use for tacos, nachos or topped on a salad. Plus, it is super simple, throw the ingredients into the crockpot and let it cook itself. How easy can that be? And, as a busy mom, that is what we are looking for in a meal! Simple, delicious and easy! Ingredients:

  • 4-6 chicken breasts
  • 1 cup chicken stock
  • 1/2 cup salsa
  • 1 packet taco seasoning
  • 4 oz. can chilies, chopped

Directions:

  1. Add all the ingredients to the crockpot.
  2. Cook on low for  6-8 hours.
  3. Use tongs to pull the chicken apart.

crockpot chicken

This chicken is great in whole wheat tortillas with shredded cheddar, tomatoes, avocado, lettuce, and greek yogurt. Or, serve it a top a blue tortilla chips for nachos.

 

Let me know of http://facebook.com/katieharlancoachFacebook if you make this meal tonight!

Easy Lunch Wrap for Busy Moms

Busy mom, do you need an easy lunch recipe? This lunch is super simple and quick to whip up while you are tending to your kids. A few simple swaps even your kids may eat it. Ingredients:

  • a little olive oil mayo
  • deli turkey
  • honey goat cheese
  • sliced strawberries
  • romaine lettuce
  • whole wheat wrap

Directions:

  1. Smear  little olive oil mayo on the wrp, top with deli turkey, honey goat cheese, sliced strawberries, and romaine lettuce.
  2. Roll it up and heat it in the microwave for 20 seconds.

Another great addition would have been a little honey mustard or balsamic vinegar.

Enjoy!

Visit me on Facebook and tell me some of your favorite, quick and easy lunches!