Beef and Broccoli Riced Cauliflower Stir Fry

I've been sharing a lot of our meals on my stories (Instagram and facebook) so my focus has really been heavy there these past few months but I'm trying to get back to blogging more consistently so that you have a place to go for new healthy recipes too!

I personally refer to my own blog like it's my own personal recipe book and use it often when I'm making dinner or meal prepping for the week. In fact every Sunday when I make a batch of baked oatmeal for our weeks breakfasts, I come here for the recipe!!

This week I shared my meal plan and offered the recipes to anyone who wanted them and found a few of them not posted to the blog when I went to link people to them so I figured I better get them added asap!

For Breakfasts I made the Garden Berry Baked Oatmeal recipe using frozen mixed berries. I portioned it out into mason jars so that it's an easy grab and go meal all week. We also portioned out greek yogurt to go with it as a protein source.

For lunch I prepped Greek Chicken Couscous Salad which as become my go to!

And here are all the Dinner Recipe links to our Meal Plan for the rest of the week!

Monday: Lettuce wrapped turkey burger with Turnip fries

Tuesday: Lettuce wrapped tacos 

Wednesday: Beef & Broccoli over Cauliflower Rice (Recipe below)

Thursday: Spaghetti Squash Bolanase 

Friday: Cauliflower Crust Pizza

Beef and Broccoli Stir Fry

This yummy Beef and Broccoli recipe has been a draft post for a few weeks now since so it's time to release it!!

I would suggest using tamari, a low sodium soy sauce or coconut aminos for this recipe as the salt will get ya the next day if you happen to step on the scale. And for my 2Bmindset bunnies who weigh in daily for tracking purposes, I want you to be prepared mentally that this dinner COULD show as a weight gain day the next day but likely a loss the following day or two simply because of the salt in the soy sauce.

But it's so worth it and gets us eating something besides turkey and chicken in the week!

Everyone loves this easy and tasty dinner in our house. And swapping the cauliflower rice instead of brown rice gives us more veggies and fits the 2B Mindset plate it dinner too!

Ingredients

1 TBSP soy sauce or coconut aminos

1 TBSP water

1 tsp tapioca starch

½ teaspoon raw honey

1 tsp olive oil

4 ounces top sirloin

1-cup broccoli florets

1 clove garlic

½ teaspoon grated fresh ginger

1 cup cooked Cauliflower rice

Directions

Combine soy sauce, water, cornstarch, and honey in a small bowl.

Heat oil in a large skillet over medium heat. Add beef and cook until cooked through.  Remove beef.

Add broccoli, garlic, and ginger to the skillet and cook 2-3 minutes. Remove broccoli and add to bowl with beef. Keep warm

Add soy sauce mixture to the skillet and heat for 30 seconds. Return beef and broccoli to skillet with sauce and stir to coat. Remove and serve over cooked cauliflower rice.

Turnip Fries

I had to share this recipe with you here in case you missed it on my facebook page!

These turnip fries are a game changer because they hit the spot just like regular fries but they are a healthy veggie you can load up on with zero guilt!! I seriously hope you try them and let me know if you are a fan too! 

YES they do take some patience and time to cook but do it first before preparing the rest of your dinner and you will be good to go!  

Turnip Fries 

Ingredients

Parchment Paper

2 large turnips, peeled, cut into approx. ½ x 4-inch sticks 

1 tsp. olive oil 

¼ tsp. garlic powder, divided use 

1 dash sea salt (or Himalayan salt) 

¼ tsp. ground black pepper, divided use

Directions 

Preheat oven to 425° F. 

Line baking sheet with parchment paper. Set aside. 

Combine turnips and oil in a medium bowl; mix well. 

Add 1 dash garlic powder, salt, and 1 dash pepper; toss gently to blend. 

Spread turnips evenly on prepared baking sheet. Bake for 42 to 45 minutes, or until crispy on the outside and tender on the inside. 

Almond Pear Oatmeal Bake

It has been so foggy here in Victoria this week. I'm kind of enjoying the misty mornings and sunny afternoons to be honest it's truly beautiful here in the city. I can't help but take a daily fall photo for my stories this week. If you aren't already following me on Instagram or Facebook, do pop by and check out my stories for daily inspiration and meal ideas. PLUS we are going to be getting a new Dachshund Puppy in December so I've been sharing tiny puppy photos as I receive them from the breeder.

Golden Cream Miniature Dachshund Puppies

We are all about the Oatmeal bakes for our work week breakfasts these days and I absolutely love how easy it is to mix and match using the recipe below. Swap out the fruit for another or leave it out all together and add in pumpkin puree instead. Or switch up the spices, milk or sweetener.... it all works!

I go between using honey and maple syrup for the sweetener depending on what I have more of at the time and I have been using a frozen mixed berry blend in my usual weekly oatmeal bake which makes it easy-peasy and super flavourful!

BUT this weeks oatmeal bake is a little extra special and a new one for us so I thought I should share it with you because the flavour is amazing and so perfect for fall on top of it!

This week I chopped up a few pears for our oatmeal bake instead of berries and sprinkled the top with extra almonds and pear slices to make it pretty. This fall inspired breakfast will be on repeat for at least another week or two if I have any say in it!

What I really love about making baked oatmeal for our week day breakfasts is that it feeds both Gord and I for the whole week (or at least 4 of the 5 work days). I usually bake it on Sunday morning and portion it out into small mason jars so that our breakfasts are grab and go all week. I also portion out a small container of greek yogurt to pair with my oatmeal for protein. So if you are following the 2B Mindset nutrition this makes the perfect plate it breakfast.

Then when I'm ready to eat it I warm it in the microwave for 1 minute and then add in the yogurt to my bowl.  Gord eats his cold because the microwave in his office building is on another floor but he likes it just the same. 

Have you tried any of my baked oatmeal recipes before?  I wanna hear from you so comment below and tell me which one is your favorite! 

Almond Pear Oatmeal Bake

Ingredients

2 cups whole or almond milk

2 large eggs2 tablespoons olive or avocado oil
1/4 cup maple syrup

1/2 tablespoon pure vanilla extract

2 cups rolled oats

⅛ cup chia seeds

1 teaspoon baking powder
1 teaspoon ground cinnamon
1/4 teaspoon sea salt
1-2 large pears chopped

1/4- cup slivered almonds

Instructions

• Preheat oven to 375 degrees.
• Lightly grease a 2-quart baking dish with olive oil or coconut oil. Set aside.
• In a mixing bowl, whisk together the milk, eggs, oil, vanilla and honey or maple syrup; set aside.
• In a mixing bowl, combine oats, chia seeds, baking powder, cinnamon and sea salt; mix well.
• Add milk mixture into the oat mixture and stir until thoroughly incorporated, let stand for 5 minutes.
• Stir in chopped pears and pour into baking dish. Add slivered almonds over the entire mixture.
• Bake for 40 to 50 minutes, or until the oats have absorbed all the liquid and the top has browned slightly. 
• Remove from oven and let stand several minutes.
• Serve immediately OR cool it completely, transfer to covered containers and keep in the refrigerator for 4 to 5 days.

Healthy Summer Dinner Recipes

FREEDOM!!!  Do you ever just wish you could enjoy food and be free from guilt, emotional eating and the like???  Well this new nutrition program developed by a registered nutritionist is giving me and my tribe all that and MORE!! This has been a total game changer for me and others in our accountability group. People keep using the phrases “food freedom” “empowering” “pounds melting off” and I whole heartedly agree. 

The ladies in our private accountability group are saying "I felt amazing, full of energy and more comfortable in my skin."YASSS!!!  

This is truly what it's all about and for summer time it couldn't have come into my life at a better time!  This simple method is allowing everyone to enjoy the summer BBQ's and festivities while still losing weight and feeling more confident!

Plus we tackle MINDSET and emotional eating to full understand why we sabotage ourselves and learn what works for OUR bodies! 

  

Are you ready to have your world rocked by a new mindset around food?  Ready to have your meals become more colourful with all the tasty eats? Send me a message and join me because I am having too much fun with this not to share!

I've put together some recipes to provide inspiration for the types of healthy dinners you will enjoy while on the journey with us this summer!  

Healthy Summer Dinner Recipes

How to make Cauliflower Rice
Cauli-Rice is a delicious way to enjoy more veggies any time and you can dress them up all kinds of way to make your veggies flavorful and delicious!  One of my favourite ways is Caulisotto!



Tarragon Chicken
Serve this delicious Saucy Chicken on a bed of Cauli-rice and you are in for a delicious healthy dinner!



Thai Peanut Chicken Zoodle Bowl  - I absolutely LOVE Peanut Sauce!  My dad used to make it over rice for us growing up and I couldn't get enough!  I simply love that I can enjoy ALL the sauces with this program so Peanut Sauce will be at my table lots this summer!!



Cauliflower Mini Chicken Pot Pies - How good do these Cauliflower crust Chicken Pot pies look????  You can just use a large muffin pan to make the bases for these pies, but if you happen to have a set of ramekins on hand then those will work perfectly fine also! 



Fish Taco Bowls - This dish is SO full of flavour and HELLO Avocado!!!  We can enjoy all the yummy accessories like Avo following this plan and that right there makes me one happy mama!  



Cauliflower Buffalo Chicken Soup  - I'm obsessed with Buffalo everything!!!  And this soup is awesome, filling and full of flavour! 




Baked Chicken Blackberry meatballs - Blackberry season is coming up and I fully intend of making blackberry jam and this tasty recipe using Blackberries and Hoisen sauce.  



Parmesan Herb Crusted Salmon - This super simple salmon recipe is a blog favourite and paired with some veggies or Cauli-rice it would make the perfect summer supper!  Now if only my hubby could catch some salmon :)

Zucchini Shrimp Scampi - Hello quick dinner!!  I've been picking up the zucchini noodles from costco lately which would make this dinner even quicker during those week night rushes! 



Mexican Taco Lettuce Wraps - This is a staple in our house for dinner!  The kids love it too which makes it a huge win in our house!  Plus the filling is so versatile. 



Zucchini Lasagne - I've been totally craving lasagne lately so I had to add this recipe to the list!  TIP: if you peel the zucchini the kids will never know it's not noodles and neither will the adults! 



Bell Pepper Nachos - I LOVE my Nacho nights and this fun Bell Pepper Nacho recipe hits the spot and I can add any toppings I'm craving and still enjoy all the nachos!!



White Cheddar and Broccoli Stuffed Chicken - Who doesn't love cheese!  I sure do :)  Cheesy Broccoli stuffed chicken is one of my fav dinners add more veggies to fill you up and you are good to go!

P.F. Chang's Chicken Lettuce Wraps - It's all about the flavour here!  There are so many layers of flavour from the hoisin sauce, soy sauce, chili garlic sauce, rice wine vinegar, garlic, ginger, and green onions. Oh my!

For more info on this incredible Mindset Nutrition program check out my Free Info group, request to join and find out what it's all about! 

Greek Chicken Couscous Salad

This easy prep lunch is not getting old yet and I've been prepping the same meal for weeks now! I'm sure I could come up with something else to prep for my week day lunches but I'm not getting tired of this super flavourful dish and it's SO easy to prep that I just find it too easy to keep making!  I use Organice Whole Wheat Couscous as a healthy carb in this Greek salad but you could sub in quinoa if you prefer (I’m allergic so I’ll be sticking to Couscous). 

The Marinade for the chicken makes the whole house smell just amazing while it's baking in the oven and the chicken tastes so so good!  I love using a thinner cut of chicken breast for this if I can but either way it works out great.  

To prep everything I usually prepare the marinade in a mason jar and shake it all up.  Then I add about 3 chicken breasts into a large ziploc bag and pour the Marinade over top allowing it to sit for 30 minutes in the fridge.  While that's marinading and baking I'll prepare the couscous according to the box instructions.  One 2/3 cup uncooked usually gives me about 4 lunch bowls. I will also cut up the veggies and add them into my bowls.  

It's such a simple way to prep my lunch but next week I'm for sure going to push myself to come up with something new just cause!!  

Greek Chicken Couscous salad 

Serves 4 (makes 4 lunches)

Ingredients

Salad

* 1/2 package (2/3 cup)organic whole wheat Couscous Mix made to instructions
* 4 mini cucumbers, chopped
* 2 bell peppers (1 orange, 1 yellow), coarsely chopped
* 1 cup cherry tomatoes, halved

Salad Dressing

* 1/4 cup apple cider vinegar
* 1/2 cup olive oil
* 1 tablespoon freshly squeezed lemon juice
* 1 teaspoon minced garlic
* 1 teaspoon dried oregano
* 1/2 teaspoon Dijon mustard
* Sea salt and freshly cracked pepper

Greek Chicken Marinade

* 3 tablespoons olive oil
* 3 garlic cloves, minced
* 1 tablespoon balsamic vinegar
* 1 tablespoon lemon juice
* 1 teaspoon dried oregano
* 1/2 tsp EACH cumin, dried basil, onion pwdr, honey, sea salt
* 1/4 tsp EACH pepper, paprika
* 1 pound boneless skinless chicken breasts pounded to 1/2" thickness

Directions

Marinate chicken in Greek marinade for 20-30 minutes. 

Bake at 350 F for 30 minutes or until cooked through.

Cook Couscous to direction on the box and let cool. 

Chop veggies and evenly distribute between 4 containers/bowls. 

Stir in cooled Couscous and set aside or put in the fridge.

Wisk together Salad Dressing ingredients and portion into small sealed containers OR take the whole mason jar with a sealed lid to work like I do!

Assembly

Measure out 1 yellow container of Couscous to stir into the Greek salad once cooled. Set aside in the fridge. 

I prefer to add my dressing to the salad just before I’m ready to eat so that the veggies don’t go soft. 

Chop the cooked chicken and portion into sealed containers or add to the top of the salad containers.  I personally like to warm my chicken a little before eating so I take it in a separate container. 

Portion count: 1 yellow, 1 green, 1 red

Banana Bread Overnight Oats

Omgosh!!  These little Banana Bread over night oats are so yummy!  Not only are they easy to throw together and warm up in the morning but they are the perfect portion as well!  I added a few Semi Sweet Chocolate Chips to my oats for a fun little Friday treat but when I made them last week I just made them plain and they were so delicious!  

Last week I made a bunch of them but I will say that the banana doesn't taste quite as fresh and yummy on the second day so my suggestion is to prep them the night before and not days in advance.  These little jars are so quick to throw together that it doesn't take much prep time anyways.  

This week I have been insanely busy setting up so many women who are excited to finally stop the Yo-Yo dieting and emotional eating cycle and find a way to be more mindful about eating and stop restricting and obsessing about food.  We launched a brand new Nutrition Mindset program/training this week and it's taking off like wildfire, which I'm not surprised by at all.  

This new training is great for anyone who struggles with emotional eating, a strained relationship with food, or has tried everything out there with no success. I have been watching a few of the training videos each day over my lunch break and so far I'm loving her approach and soaking it all in!

It’s not a diet—it’s a mindset. Most diets have an end date. But this shapes the way we think about food, and we can use the 2B Mindset principles for the rest of our lives. Also, most diets require deprivation. The 2B Mindset shows us how to get to, and maintain, our ideal weight, while eating foods we actually enjoy, so we always feel full and satisfied—and happy.  Plus Exercise is Optional & counts as extra credit!!  So for anyone who is unable to workout or just doesn't want to this is a great way to find balance and live a healthy lifestyle! 

The 2B Mindset is also extremely easy to follow:
• No counting calories, no measuring food, and no using food containers
• No cutting out food groups
• No deprivation or feeling hungry
• Ability to follow the program even when you are at a restaurant, a party, or on vacation!

If this sounds like something that could work for you, I encourage you to join my "Glimpse into a New Mindset" info group and reach out to me about how you can join the official test group!

I'm excited for the education around this program because the 2B Mindset is developed but a registered Dietitian and Nutrition Expert who lost over 100lbs herself after struggling with her weight her whole life.  She is a volume eater and enjoys eating lots of food so she teaches you how to enjoy more food and still lose or maintain a healthy weight without over thinking it!  I can't wait to incorporate what I learn through this training into my current meal plan and find that perfect balance.  

Back to those Oats though.....

Banana Bread Overnight Oats  

Ingredients

1/4 cup whole rolled oats

1/8 tsp cinnamon

1 Tbsp walnuts

1/2 a banana
1/8 cup milk 

1/8 cup water 

1/4 tsp vanilla 

5-8 Semi Sweet Chocolate Chips (Optional)

Directions

In each jar combine whole rolled oats,Cinnamon and walnuts. 
Mash 1/2 a banana in a separate bowl, set aside. 
Add milk, water and vanilla to the oat mixture and stir to combine. 
Add in mashed banana and mix.

Top with 5-8 Chocolate chips as an optional treat :)
Refrigerate overnight and microwave for 1 minute when ready to enjoy!

P.S. If you want to learn more about the Nutrition Mindset Training I mentioned above Click this link to join my "Glimpse into a New Mindset" info group  and get all the details.  The program is posted at an introductory price this month and you can also get access into an exclusive test group with Ilana the Dietitian herself coaching you if you register between now and June 3rd!! 

80 Day Obsession Recipes

I'm starting another round of the 80 Day Obsession program on Monday with my Unicorn Group and I thought I would put together a post with some of my favourite meals from our first round!  We have lots of new ladies joining in this round so I wanted to share what meals worked well for me as a working busy mom.  

My routine was to make my meal plan and grocery shop on Saturday that way I could start meal prep on Sunday morning without needing to rush out of the house to the grocery store.  This worked so well for me and I would often prep at least 3 days of meals ahead so that I could easily grab and go in the rushed mornings.

I followed Plan B for 11 of the 13 weeks and then bumped up to Plan C for the last two weeks of the program so the meals shared here work perfectly with Plan B and the pre and post workout meals double as Meal Option 3 since you just add 1 Orange container to that meal. 

I can honestly say I enjoyed all of these meals and repeated many of them each week.  Here are my results from the program!!  



If you are curious, my typical meals for the day looked like this:


4:45am Preworkout meal (swapped for meal option 2) 
Greek yogurt with raspberry parfait topped with Almond Butter.

5:00am Workout 

6:00 am post workout Recover plus an apple or half banana 

8:30am post workout meal  
My go to "Breakfast" was Shakeology with spinach blended with ice and water plus 1 slice of toast and almond butter or overnight oats with cinnamon and almond butter. 

11:30am - Meal option 1 (swapped for pre workout meal)  
Taco salad with organic refried beans or brown rice, Greek yogurt and natural salsa, tomatoes, greens and ground turkey. OR I did a Greek Couscous Salad with chicken and cucumbers and tomatoes.

2:30pm - Meal option 2: 
I started doing a simple spinach salad with strawberries and goat cheese crumbles and then I moved to doing a snack box with grapes, cucumbers and cheese. (See recipes linked below)

5:30pm - Meal option 3:  
I used this as my dinner meal and changed it up each day. Our go to meals were the chicken sweet potato wraps, chicken Tinga tacos and I often used the fixate cooking show recipes on BOD for inspiration each week. 

Here are my go to recipes....

Pre & Post Workout Meals Plus Meal Option 3

Sweet Potato Chicken Wraps - Red Yellow Green Spoon  

Carrot Cake Muffins - Red Yellow Green   

Turkey Taco Lettuce Wraps - Red Green    Add a yellow to this meal (beans work great)

Chicken Tinga Tacos - Red, Yellow, Green, Spoon   

Lettuce Wrapped Turkey Burger with baked Yam Fries - Red, Yellow, Green, Spoon    

I made Fixate Mayonnaise for these too!  

Greek Chicken Couscous Salad - Red Yellow Green Spoon   

Roasted Butternut Squash & Oat Parfait - Red Yellow Green   

Meal Option 2

Banana Apple Muffins - Blue Green Purple  💙💚💜 

Everything Bagel Goat Cheese Ball with Cucumber - Blue Green Purple  💙💚

Snack Box  - Blue Green Purple  💙💚💜 

Spinach Strawberry Goat Cheese Salad - Blue Green Purple  💙💚💜 

Post Workout

Recover Brownie Batter - Recover (Post workout Recover) 💜