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Meal Prep Turkey Taco Bowls (Paleo, Gluten-Free, and Whole 30 options)

These Meal Prep Turkey Taco Bowls use lean protein, veggies, and all your favorite toppings for a healthy delicious lunch or dinner throughout the week.  They can easily be made “paleo”, “dairy free”, gluten-free”, and/or “Whole 30 Approved”

Meal Prep Turkey Taco Bowls

Wahoo it’s Wednesday!  I feel like I haven’t been here for a few days.  Mostly because the weekend didn’t have much to highlight, besides yummy food which I’ll share here today for What I Ate Wednesday along with what I meal prepped over the weekend.

We usually enjoy at least one meal out on the weekends and I also have Tom home to help with cooking dinner, which gives me more time to focus on meal prep.  This past weekends foodie highlights were on Instagram, they include a lunch date to Spoons Korean BBQ for some Bibimpap with Bulgogi.  So much happening in this amazing bowl and I love it!  We also had smoked pulled pork Tom cooked all day, SO good, even though it takes almost 12 hours.  And I handled the sides, my Greek Yogurt Apple Broccoli Slaw, roasted potatoes, and brussles.  YUM!  And of course some dessert.  We loved these Peanut Butter Chocolate Chip Oatmeal Cookies, I was in a cookie choma by the end of the weekend.

WIAW What I Ate Wednesday September 2017

Now to the meal prep.  It usually takes me about two hours on Sunday to get our weekly staples made and organized.  And sometimes I finish lunch prepping by making something for dinner on Monday we can use as leftovers.

The items that are made every week are usually protein bars or energy bites, hard boiled eggs, baked oatmeal, something for lunches, and roasted potatoes/veggies I use to pair with a lean protein for dinner throughout the week.  These Meal Prep Turkey Taco Bowls are one of my favorites to make for lunches.  Everything can easily be made in one pan and you can easily customize the toppings and serve with a grain or keep it low carb with a lettuce wrap or salad.  So many options!

Meal Prep Taco Bowls

I start with chopping the veggies.  Of course use your favorite, I like onion, green and red peppers, and jalapeno.  Then you’ll sauté the veggies for a few mintures before adding the lean protein.  I used a mix of lean and extra lean ground turkey becauce I doubled the recipe for both Tom and myself to have enough lunches.  Feel free to use ground chicken or lean grass-fed beef as well.

Diced Veggies for Taco Bowls

For the taco seasoning I make my own since I easily have all the spices handy, plus the packet seasonings are filled with sodium and artificial flavors and preservatives, yuck.  Eat Real Food People!  Then I add some diced tomatoes and let all the flavors cook together.  You could always also add some black beans, corn, zucchini, etc for extra nutrients.

Homemade Taco Seasoning

I use these containers to organize my meal prep.  Tom had some cilantro lime rice or tortillas with his.  I made lettuce wraps with mine, and also used a Siete Almound Flour tortilla one day.

Taco Bowl with Cilantro Lime Rice

Then the endless amount of toppings you could add to these Turkey Taco Bowls!  I reccommend any combination of sliced avocado, cilantro, lime juice, lettuce, hot sauce, salsa, tomatoes, or queso fresco cheese.  While I don’t always eat this way, but I wanted to keep my bowls “dairy-free” so after photos I added nutritional yeast for a littly cheesy flavor.

Meal Prep Taco Bowls with Lettuce Wraps

In under 30 minutes I easily had several Meal Prep Turkey Taco Bowl lunches ready to go for a healthy work week.

Pin these Meal Prep Turkey Taco Bowls for Later:

Meal Prep Taco Bowls

5.0 from 1 reviews
Meal Prep Turkey Taco Bowls
 
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These Meal Prep Turkey Taco Bowls use lean protein, veggies, and all your favorite toppings for a healthy delicious lunch or dinner throughout the week.  They can easily be made "paleo", "dairy free", gluten-free", and/or "Whole 30 Approved"
Author:
Recipe type: Lunch or Dinner
Serves: 5
Ingredients
  • 1 pound lean ground meat such as turkey, beef, or chicken
  • 1 red pepper, chopped
  • ½ white onion, chopped
  • 1 jalapeno, chopped (remove the seeds for less heat)
  • 1 can diced tomatoes
  • Other optional add ins: corn, black beans, or chopped zucchini
  • For the Taco Seasoning: 1 tablespoon chili powder
  • ¼ teaspoon garlic powder
  • ¼ teaspoon onion powder
  • ¼ teaspoon crushed red pepper flakes
  • ¼ teaspoon dried oregano
  • ½ teaspoon paprika
  • 1½ teaspoons cumin
  • 1 teaspoon sea salt
  • ½ teaspoon black pepper
  • Your Favorite Taco Bowl toppings and rice, wraps, or lettuce for serving
Instructions
  1. In a large skillet over meadium heat add the chopped red pepper, onion, and jalapeno. Cook for 3 minutes then add in the lean ground meat and cook until meat is browned and cooked through.
  2. Add the diced tomatoes and taco seasoning and stir to combine. Simmer uncovered for 5 minutes.
  3. Remove from heat and serve with rice, wraps, or lettuce.
  4. Optional but highly suggested toppings include: sliced avocado, cilantro, fresh lime juice, salsa, fresh tomato, cheese, or nutritional yeast.

 

Meal Prep Turkey Taco Bowls

If you like this recipe you might also enjoy:

Turkey Taco Sloppy Joes

Turkey Taco Sloppy Joes Recipe

Spaghetti Squash Turkey Taco Bake

Low Carb Taco Bake with Paleo and Vegetarian options

Spicy Jalapeno Margarittas

Spicy Jalapeno Margaritas

For healthy lunches all week long try these Turkey Taco Meal Prep Bowls by @sweetandstrong_Click To Tweet

You can find other tasty healthy recipes here.

What do you meal prep each week?

What toppings would you add to these Turkey Taco Bowls?

How do you stay healthy during the work week?

 

It’s Taco Tuesday!

My absolute favorite night of the work week is Taco Tuesday because I LOVE anything Mexican.  We always make some sort of Mexican dish using any meat (chicken, turkey, pork, beef, or fish), Mexican spices (especially chili powder and cumin), fresh vegetables, and I either pair with tortillas, sweet potatoes, rice, or quinoa with our favorite toppings.

A few years ago I stopped buying the Taco Seasoning Packets and started making my own when I found a recipe on Pinterest.  The seasoning packs are easy and convenient, but not the healthiest way to spice up your meals because they contain added preservatives and are high in sodium.  Here is the original recipe from Allrecipes.com.  I multiply the recipe by four and store in a mason jar and it lasts me over a month.  So here is the same recipe quadrupled:

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Taco Seasoning
 
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Home made taco seasoning.
Author:
Serves: 1 serving
Ingredients
  • ¼ cup chili powder
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • 1 tsp crushed red pepper flakes
  • 1 tsp dried oregano
  • 2 tsp paprika
  • 2 tbsp ground cumin
  • 1 tbsp plus 1 teaspoon salt
  • 1 tbsp plus 1 teaspoon black pepper
Instructions
  1. In a small bowl, mix together all ingredients. Store in an airtight container. To season foods add 1 tablespoon of seasoning plus ⅓ cup of water and stir.

Here is last week’s Taco Tuesday Meal, Turkey Taco Bowls:

I chopped up one red pell pepper, about half of a yellow onion, two cloves of garlic, and one jalapeño (we like things spicy so I leave the seeds in, you can always scrape them out).

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I heated about 1 tablespoon of extra virgin olive oil in a non-stick pan then added the veggies and sautéed them for a few minutes.  Sometimes I will add one can of black beans and/or yellow corn rinsed and drained (I just didn’t have them in the pantry last week).

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Then I added a little over one pound of Lean Ground Turkey and cooked until the turkey was barely pink before adding 1 heaping tablespoon of the home made taco seasoning.  I also add about 1/3 cup of water with the seasoning.  After you stir everything together if the mixture is too runny you could always add a few teaspoons of flour or cornstarch.

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Once everything is mixed together I served with our favorite sides and toppings!  My husband likes brown rice, lettuce, cheese, and hot sauce.  I like quinoa, lettuce, cheese, and avocado.  And I always serve blue corn chips with Taco Tuesday.  We like the Simply Balanced Organic Blue Corn Chips with Flax found at Target.

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Making every Tuesday a Mexican meal definitely helps with my weekly meal planning.  Enjoy the recipes and let me know what your favorite Taco Tuesday meal is!

Easy Fried Cauliflower Rice with Ground Turkey

Try this Easy Fried Cauliflower Rice with Ground Turkey recipe for a quick dinner or use for meal prep throughout the week.  Using cauliflower rice keeps it ‘low carb’, ‘paleo’, and ‘gluten-free’.

Fried Cauliflower Rice with ground turkey

I love sharing meal prep ideas with you!  Especially this time of year when it’s Spring and it seems like there are a million things going on after work and zero time to cook.  I have been making this Easy Fried Cauliflower Rice with Ground Turkey on the weekend and using the leftovers to meal prep lunches for the week.  You could also make it for a quick and easy dinner one night.  It literally takes about 15 minutes from start to finish, Yes!

fried cauliflower rice

Lets start with the ingredients.  I use pre-riced cauliflower rice (I can always find this one in the freezer section at my local grocery store).  I choose frozen over making my own because processing the cauliflower makes too much of a mess, and I don’t have time for that.  If you want to make your own, by all means go for it!

ingredients for fried cauliflower rice

You will also need ground turkey (you could easily substitute ground chicken), carrots, scallions, edamame or peas, coconut aminos or soy sauce, sesame oil, eggs, garlic, and ginger.  If you’re looking to add even more veggies I’ve also added some kale or spinach to the mix a few times.

This recipe uses cauliflower rice to keep it ‘low carb’, it’s also ‘paleo and ‘Whole 30’ friendly swapping out regular white rice.  To be honest at first I wasn’t the biggest fan of cauli rice, but it’s defiantly growed on me.  Plus in this recipe the sesame oil and soy sauce give it such a great flavor.  FYI this recipe was also hubby approved!

Meal Prep fried cauliflower rice recipe

To make this Easy Fried Cauliflower Rice with Ground Turkey you cook everything in one pan.  Start by cooking the garlic, ginger, and carrots in the sesame oil, then you’ll add in the ground turkey.  Once the turkey is almost cooked cooked you’ll add the room temperature cauliflower rice and edamame or peas and cook for 3-5 minutes.

To add the eggs I make little ‘holes’ in the mixture to crack each egg in, then quickly mix it all up as the eggs cook.  You’ll then remove the pan from heat and add the additional sesame oil, coconut aminos or soy sauce, and scallions.

Then I suggest avocado, sriracha, sesame seeds, and/or cilantro for toppings.  And for meal prep I portion the mixture into four glass containers, these are the ones I own and love.

meal plan fried cauliflower rice

Easy Fried Cauliflower Rice with Ground Turkey

Be sure to save to Pinterest for later.  If you try this recipe tag @sweetandstrongblog on Instagram and use the hashtag #sweetandstrong

Easy Fried Cauliflower Rice with Ground Turkey

4.0 from 1 reviews
Easy Fried Cauliflower Rice with Ground Turkey
 
Prep time
Cook time
Total time
 
Try this Easy Fried Cauliflower Rice with Ground Turkey recipe for a quick dinner or use for meal prep throughout the week.  Using cauliflower rice keeps it 'low carb', 'paleo', and 'gluten-free'.
Author:
Serves: 4
Ingredients
  • 12 oz bag frozen cauliflower rice
  • 1 cup frozen edamame or peas
  • 1 pound lean ground turkey or chicken
  • 3 whole carrots, cubed
  • 3 cloves garlic, minced
  • 1 tablespoon fresh ginger, minced
  • 3 tablespoons sesame oil (divided)
  • 2 beaten eggs
  • ¼ cup coconut aminos or soy sauce
  • 6 scallions, chopped
Instructions
  1. Bring the frozen cauliflower rice and edamame or peas to room temperature.
  2. Heat 2 tablespoons sesame oil in a large skillet over medium heat. Add carrots, garlic, and ginger. Cook for about 2 minutes then add the ground turkey or chicken and cook for an additional 4-5 minutes chopping the meat up into bite sized pieces.
  3. Add the remaining 1 tablespoon sesame oil and add the cauliflower rice and edamame. Cook until the cauliflower is soft.
  4. Turn the heat down to low and make a hole in the middle then add the beaten eggs and stir until the eggs are cooked, then remove from heat.
  5. Stir in the coconut aminos and scallions.
  6. Top with sriracha, avocado, sesame seeds, and/or cilantro.

 

Like this recipe?  Then Try:
Turkey Taco Bowls

Meal Prep Taco Bowls with grain and topping of choice

Spaghetti Squash Taco Bake

Low Carb Taco Bake with Paleo and Vegetarian options

How to Make a Massaged Kale Salad

Massaged Kale Salad with lemon, olive oil, and sea salt

Questions of the Day:

What’s your favorite low carb alternative?

Tell me a way you sneak veggies into a meal.

What’s your favorite quick and easy dinner?

Chicken Apple Sausage, Sweet Potatoes, and Brussels Sprouts Recipe

A healthy dish with chicken apple sausage, sweet potatoes, and brussels sprouts that is a perfect sweet and savory combo for a paleo and Whole 30 approved meal.

I can’t even remember the first time I had this combo of chicken apple sausage, sweet potatoes, and brussels sprouts, but since that time this has constantly been in our weekly dinner rotations.  It’s such an easy meal to prepare, especially if you roast the vegetables ahead of time.  And can be eaten for any meal, as you know from Instagram I’m team #putaneggonit.

Apple Chicken Sausage, Sweet Potatoes, and brussels sprouts bowls

The number one reason I love this meal is that it only requires 5 ingredients and most definitely does not lack in flavor.  Usually I already have some of my Perfectly Roasted Sweet Potatoes and Brussels Spouts already prepped and just need to saute the chicken sausage in some olive oil, fry the eggs, and add to each bowl.

Apple Chicken Sausage, Sweet Potatoes, and Brussels Sprouts Bowls Ingredients

But if you prefer you could also make everything all in one skillet.  Just warm 2 teaspoons cooking oil in a non-stick skillet or cast iron pan and add the sweet potatoes, cook for about 5 minutes before adding the chopped brussels sprouts and cook for an additional 10 minutes or until the sweet potatoes are tender and brussels sprouts are browned.  Then add the Chicken Apple Sausage.

Aidells Chicken & Apple Sausage Recipe

The chicken sausage takes less than 5 minutes to brown, plus it’s already cooked.  I am a big fan of Aidell’s Chicken Apple Sausage.  I slice them thin and use one sausage per person.

Chicken Apple Sausage and Vegetable Bowl

For the sunny eggs I add a little cooking oil to a separate non-stick pan over medium heat then add the eggs and fry until cooked throughly.  Leaving a runny yolk of course.  But feel free to cook the eggs however you prefer.  Oh and I’m OBSESSED with my new non-stick pans.

Top your Chicken Apple Sausage, Sweet Potato, and Brussels Sprouts Bowl with a Sunny Egg

The eggs can also be made right in the skillet with the chicken apple sausage, sweet potatoes, and brussels sprouts.

Chicken Apple Sausage, Sweet Potato, and Brussels Sprouts Bowl Recipe

I don’t think this dish needs any extra seasonings or spices, but I occasionally like to add a little crushed red pepper to give it a little kick.  You could also add some garlic or thyme.

Chicken Apple Sausage, Sweet Potato, and Brussels Sprouts Healthy Meal

Enjoy and be sure to use the hashtag #sweetandstrong and tag me on Instagram @sweetandstrongblog if you try this recipe.

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Chicken Apple Sausage with Roasted Sweet Potatoes and Brussels Sprouts recipe by Sweet and Strong Blog. #paleo #whole30 #glutenfree #healthyeating #healthyliving #quickdinner

Chicken Apple Sausage, Sweet Potatoes, and Brussels Sprouts
 
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A healthy dish with chicken apple sausage, sweet potatoes, and brussels sprouts that is a perfect sweet and savory combo for a paleo and Whole 30 approved meal.
Author:
Serves: 2 bowls
Ingredients
  • 1 cup roasted sweet potatoes in extra virgin olive oil and salt
  • 16 brussels sprouts, cut in half and roasted
  • 2 Chicken Apple Sausages, sliced thin
  • 2 eggs
  • extra virgin olive oil
  • salt and pepper to taste
  • optional seasonings such as crushed red pepper, garlic, thyme
Instructions
  1. Roast Sweet Potatoes and Brussels Spouts according to my Perfectly Roasted Vegetables Recipe (see recipe above). If you would rather cook vegetables in a skillet see notes.*
  2. Add a little extra virgin olive oil to a medium non-stick pan over medium heat. Add sliced Chicken and Apple Sausages. Let brown for 2-3 minutes per side before removing from heat.
  3. Add a little extra virgin olive oil to a small non-stick pan over medium heat. Add two eggs and cook for 4-5 minutes or until whites are cooked through.
  4. To make the bowls combine ½ cup roasted sweet potatoes, 1 cup roasted brussels sprouts, and one chicken sausage. Then add the sunny egg and any desired seasonings on top. Enjoy!
Notes
*To cook vegetables, add 2 teaspoons cooking oil to a large non-stick skillet or cast iron pan over medium heat. Add the sweet potatoes and cook for 5 minutes before adding the brussels sprouts. Cook the sweet potatoes and brussels sprouts for 10-15 minutes over medium heat or until sweet potatoes are tender. Then add the Chicken and Apple Sausage to brown for an additional 4-5 minutes.

 

If You Like This Recipe Then Try:

Roasted Butternut Squash Pasta Salad

Banza Pasta Plus 5 Roasted Butternut Squash Pasta Salad Recipe

Meal Prep Turkey Taco Bowls

Meal Prep Taco Bowls with grain and topping of choice

BLAT (Bacon, Lettuce, Avocado, Tomato) Omelet

B.L.A.T. Bacon, lettuce, avocado, tomato Egg White Omelet with All Whites liquid egg whites.

Linking up with Jenn and Laura for What I Ate Wednesday and EstherAnnmarieFarrah,  and Jess for Foodie Fridays. You can find other tasty healthy recipes here.

A healthy dish with chicken apple sausage and vegetables that is a perfect sweet and savory meal #paleo #whole30Click To Tweet
Questions of the Day:

What’s your favorite 5 ingredient meal?

Roasted Brussels Spouts Yay or Nay?

Tell me something delicious on your plate lately.

Favorite Posts On Sweet and Strong in 2017

Happy Friday!  I could not be more excited that it’s the weekend, and with an extra day off for the MLK Holiday.  Between traveling over Winter Break and our trip to San Antonio it feels like we haven’t had time to relax at home in a while.  So that’s exactly what I’m looking to do this weekend.  Most likely with some good workouts and delicious food mixed in so be sure to follow along on Instagram.

I realize I’m totally failing as a healthy lifestyle blogger in that I haven’t shared any tips for starting the new year on a healthy note.  Promise I’m planning on some good posts coming next week so stay tuned.

Last Friday I shared with you the Top Posts here in 2017 and today I wanted to highlight some of my personal favorites.  Especially since you may have missed them when they were published.  Be sure to visit the posts and PIN for later.  🙂

Chocolate Caramel Protein Fudge

This is my FAVORITE Recipe from last year!  I always make a DOUBLE batch because we love eating this Chocolate Caramel Protein Fudge for a healthy dessert.  In the recipe I mention to use Naked Whey Protein, but really any protein will work.  My current favorite is Vega Protein and Greens (a plant-based protein with extra nutrients from added greens).  Oh and this is also even more chocolaty with chocolate protein.  If you haven’t made these yet you don’t know what you’re missing!

Chocolate Almond Butter Caramel Protein Fudge Bites

Treadmill Incline Workout

Even though I’ve been running for years outside and on the treadmill, I never really did much with the incline.  Until I attended a Barry’s Bootcamp Class where a coach guides you on changing the treadmill to different incline and speed levels.  It’s such an intense but amazing workout.  This Treadmill Incline Workout is similar to a class I took at Barry’s and I now do this series or something similar every time I run indoors.

Treadmill Incline Workout. Change speeds and the incline on the treadmill for a great cardio and HITT workout.

Watermelon Frosé

Literally counting down the days until it’s warm out and socially acceptable to constantly be sipping on this Watermelon Frosé.

Watermelon Frosé aka Frozen Rosé. A refreshing Summer Cocktail.

20 Self Care Activities

In this post I discussed the importance of spending some quality time each day for yourself and 20 Self Care Activities.  I know many of you may have made a wish for more self-care time in 2018, so be sure to check out these relaxing activities.

Take Time for Yourself, 20 Self Care Activities

Meal Prep Turkey Taco Bowls

I often get asked what I meal prep and these Turkey Taco Bowls are one of my favorite recipes.  It’s a homemade taco seasoning and you can add in any veggies and pair with wraps, rice, or cauliflower rice for a healthy and delicious meal.

Meal Prep Taco Bowls with grain and topping of choice

Healthy Pantry Staples

Literally stock your pantry with these items and eating healthy will be THAT MUCH easier!  Plus sign up to receive emails for new blog posts and receive a free printout of my Healthy Pantry Staples.

Healthy Pantry Staples

The Best Chocolate Chip Cookies

My favorite indulgent recipe of the year was of course these Chocolate Chip Cookies.  They’re eaten up everywhere I bring them and have been given the name ‘Patty Cookies’ by family and friends.

The best chocolate chip cookie recipe. Soft, chewy, and made with a secret ingredient.

What I Ate Wednesday

What I Ate Wednesday Posts are always my favorite to write.  And this one where I shared all my eats while in Los Angeles, CA includes the most delicious food I’ve eaten all year!

Sqirl LA Crispy Rice Bowls

Places To Eat in Washington DC

If you or someone you know is planning a visit to the nations capital pin this list for all the best foodie spots.  Both healthy and indulgent 😉

Best Places to Eat and Drink in Washington DC

Cherry Pie Smoothie

Ending this round-up on a sweet note, a healthy sweet note, with a Cherry Pie Smoothie.  I know cherries are only in season during the Summer months, but you could easily substitute frozen cherries.  And I’m including this recipe because I know it’s my Dad’s favorite on the blog, Hi Dad!

Cherry Pie Smoothie that is naturally sweetened, made with real ingredients, and a refreshing summer treat.

Linking up with Running on Happy & Fairytales and Fitness for the Friday Five.  And Heather for Friday Favorites.  Enjoy your weekend and be sure to read previous Friday Favorites posts here.

My Favorite recipes, workouts, and healthy lifestyle posts of 2017 from @sweetandstrong_Click To Tweet

What was your favorite workout or meal of 2017?

Tell me something you’re loving lately.

What are your plans for the weekend?

How to Make Perfectly Roasted Vegetables

I have a few secrets on how to make perfectly roasted vegetables.  Some of my favorite roasted veggies are brussels sprouts, broccoli, cauliflower, or potatoes.  Learn how to take any vegetable and make it crispy and delicious!

Yay for being halfway through the week.  And the day after Halloween, aka a teachers worst nightmare, there’s candy everywhere!

I know you all enjoy reading What I Ate Wednesday posts and I like sharing a recipe with them as well.  This past weekend on Saturday while watching some college football Tom smoked chicken thighs, half with BBQ rub and the other half with a Montreal Chicken rub.  I was in charge of the sides.  I made our favorite roasted sweet potatoes and roasted brussels sprouts and broccoli.

What I Ate Wednesday

I have only recently become obsessed with roasting vegetables.  I used to always steam them or just eat a salad with leafy greens.  But lately we can’t get enough of almost burnt crispy veggies.  Here are my tricks for perfectly roasted vegetables.

Perfectly Roasted Vegetables

Sweet Potatoes:

Roasted sweet potatoes are a favorite in our house.  I love making two large batches for the week and pairing with dinner or lunches.  Or just TRUST me and try adding some roasted sweet potatoes to a breakfast yogurt bowl or eat them with just some almond butter and cinnamon, SO GOOD!

How to make perfectly roasted vegetables

But to perfectly roast them so they’re crispy, first start with a baking sheet.  I love these MEGA cookie sheets so I can roast a lot at once.  Line the baking sheet with parchment paper, DO NOT skip this step or you will have a difficult time separating the potatoes from the pan.

Then I cut my potatoes into about one inch cubes, toss them in olive oil (about 1 teaspoon per potato), and sea salt to taste, Pink Himalayan Sea Salt is my favorite.

When spreading the potatoes out on the pan make sure they are not touching or they’ll just steam rather than roast.  Really take the time to spread them out.

How to make perfectly roasted veggies

All oven times vary, but I roast mine at 450 degrees for 35 minutes, then I toss, flip, spread out again, and roast for another 15-20 minutes.  Then when you remove them from the oven let them sit on the pan for 5 minutes before serving.

If you’re not in a rush and want your potatoes to stay crispy, turn the oven off, leave them in the oven, and crack the door open and let them sit for 30 minutes.  I rarely have enough time for this step, but it definitely works.

Roasted sweet potatoes

You could also try making my Sweet Potato Fries with Seasoning.

Other Vegetables:

Some of our other favorite roasted vegetables include brussels sprouts, broccoli, cauliflower, and butternut squash, like in my Roasted Butternut Squash Pasta Salad.

Roasted Brussels sprouts

For roasted veggies I don’t always use parchment paper because my Pyrex sheet pan works really well.  If you’re not sure, add a layer to your pan before adding the veggies.

Cut the stems off the brussels sprouts and then cut each in half and remove the outer layer.  If using other vegetables cut them into smaller pieces so they’ll crisp up.

Toss with olive oil and sea salt, again Pink Himalayan Sea Salt is my favorite.  And just like the potatoes you’ll want to spread them out on the pan.  If they’re too close together they’ll just steam.

How to make perfectly roasted vegetables

For almost all vegetables I find that I can roast them at 450 degrees for 20 minutes, toss, flip, spread out again and then roast another 5 minutes.  I’ve only found that butternut squash takes a bit longer.

When you remove the vegetables from the oven let them sit a few minutes before serving.

Roasted Vegetables

What I Ate Wednesday

And now for my day of eats on Saturday for What I Ate Wednesday.  I shared most of these meals in my Weekend Recap. After a morning workout I drank a green smoothie with almond milk, spinach, half an apple, almond butter, cinnamon, collagen peptides, and vanilla vegan protein.

For lunch I reheated some leftover of my Roasted Butternut Squash Pasta Salad and made two crispy eggs to go with it.

Banza Pasta

After running a few errands and doing some things around the house it was time to relax and watch some football with wine and charcuterie.

Natura Organic Cabernet Wine

Then again for dinner Tom smoked BBQ Chicken and we had my sides of roasted sweet potatoes and veggies.

And then these Apple Cider Donut Holes for dessert.  Many of you have said you want to try making these and I HIGHLY suggest them.  They were delicious and the perfect Fall sweet treat

I hope you use some of my tips and give these roasted potatoes or veggies a try.  Tag me on Instagram @sweetandstrongblog and use the hashtag #sweetandstrong.  I’ll see you all here next week!

How to Make Perfectly Roasted Vegetables with @sweetandstrong_Click To Tweet
If You Like This Recipe Try:

 

 

Linking up with Jenn and Laura for What I Ate Wednesday and EstherAnnmarieFarrah,  and Jess for Foodie Fridays. You can find other tasty healthy recipes here.

What are your favorite roasted vegetables?

What do you like to pair sweet potatoes with?

Tell me about something delicious on your plate lately.

 

 

Friday Foodie and Fitness Favorites

Hello friends!  Wishing you a Happy Friday.  Any fun plans this weekend?  We actually had a football game last night so I’m looking forward to some time on the couch this Friday evening and catching up on TV from the week, like This Is Us!  Then a few other fun things happening on Saturday, follow along on Instagram.  But let’s get straight to all things food and fitness I’ve been loving lately for Friday Favorites.

Caramel M&M’s

You all know M&M’s make an appearance in Friday Favorites every so often.  I’m honestly not a huge fan of their flavored candies, but am LOVING these Caramel M&M’s, because well caramel.  I ate some by themselves and then added a cup to an oatmeal cookie recipe, so good!  Next I’m thinking they need to be added to some brownies.

Caramel M&M's

Vital Proteins Banana, Cinnamon & Vanilla Collagen Whey

I’m a huge fan of Vital Proteins products.  I’ve been adding their collagen peptides or collagen whey to my smoothies and some healthy desserts for a few months, have you tried these No Bake Brownie Protein Bites?!?  I’ve noticed a huge difference in my skin being clearer, healthy digestion, and am hoping it will make my hair grow faster and thicker.  They recently send me one of their newest collagen whey flavors, Banana, Cinnamon & Vanilla.  It’s super tasty by itself in a smoothie, but the other day I decided to get creative.  I used a grain free banana bread recipe and replaced 1/2 cup of almond flour with four scoops of the whey.  It turned out great!  And I had a slice with some almond butter each night this week for a healthy sweet treat.

Banana Bread with Vital Proteins Collagen Whey

Everly Drink Mixes

The kind team at Everly sent me two of their drink mixes to try, hydration and energy.  You simply add one scoop of mix to water and can drink it on the go or at home.  They’re naturally sugar-free and sweetened with stevia and colored with veggies.  I have been loving the Peach Mango flavor.  I’ve always been a water drinker, but lately I’ve been noticing I want something tasty mid afternoon or with lunch and these mixes have been perfect.

Everly drink mixes

Peanut Butter Oatmeal Chocolate Chip Cookies

When it comes to sweets I typically have cravings for something specific.  This past weekend it was Peanut Butter Oatmeal Chocolate Chip Cookies, here is the recipe I used and LOVED!  We cannot wait to make these again.

Peanut Butter Oatmeal Chocolate Chip Cookies

Za’atar Spice Blend

My older sister actually first got me hooked on using za’atar spice blend.  I’ve been out of it for a while though and my local store doesn’t carry any.  Then I noticed this package at Mom’s Organic Market and was so excited to have it back and stocked in my pantry.  It’s a mix of spices and sesame seeds and is great on chicken, with bread and olive oil, or in humus.

Zaatar Spice

Around the Web

In case you missed it on Sweet and Strong I posted:

Other in Food and Fitness:

I need to start getting more creative with my spiralizer.

These Bird Food Energy Bites, YUM!  Great afternoon snack.

Added this Everything Sheet Pan Salmon to the Meal Plan for next week and I can’t wait!

Going to get sweaty and try this 30 Minute Demi Lovato Workout.

Friday Flashbacks

The weather is going to finally cool down this weekend so I’m looking forward to baking with pumpkin.  These Healthy Pumpkin Muffins are a delicious breakfast, you can enjoy your coffee with the Fall air.

Savor Fall Flavors with Starbucks at Giant Eagle and Healthy Pumpkin Muffins

I’ve been feeling pretty sore from my workouts by the end of the week.  And have been trying to spend more time foam rolling, here are 6 Ways to Use a Foam Roller.

6 Ways to Use a Foam Roller. How to Foam Roll using the TriggerPoint GRID

Foodie and Fitness Friday Favorites with @sweetandstrong_Click To Tweet

Linking up with Running on Happy & Fairytales and Fitness for the Friday Five.  And Heather for Friday Favorites.  Enjoy your weekend and be sure to read previous Friday Favorites posts here.

What other drinks do you enjoy during the day besides water?

What’s a healthy or indulgent sweet treat you’ve eaten lately?

Tell me something you’re loving this week.

Healthy Peanut Butter Rice Crispy Treats

Hi Friends and Happy Wednesday to you!  Today I’m sharing a delicious recipe as a part of What I Ate Wednesday plus yesterday was national cereal day and it just wouldn’t be right if we didn’t celebrate this holiday.

Is there really any better combination than chocolate and peanut butter?  Yea I didn’t think so.  These Healthy Peanut Butter Rice Crispy Treats are made with brown rice crisps and use a pb and syrup mixture to hold them together rather than butter and marshmallows.  Then they are topped off with some melted dark chocolate, YUM!  They are a great alternative to the classic rice crispy treat because they’re made with healthier ingredients.

Healthy Peanut Butter Rice Crispy Treats

Healthy Peanut Butter Rice Crispy Treats

These treats make a great dessert or even a sweet snack.  You know my sweet tooth kicks in late at night so I enjoy these after dinner.  Now lets talk ingredients.  I used a box of Erewhon’s Gluten Free Brown Rice Cereal I received for this recipe.  You can find Brown Rice Cereal at most health food stores or purchase online.  This cereal is low in sugar and doesn’t have any additives or preservatives as opposed to most rice cereal brands.  For the mixture to hold the crisps together I combined this peanut butter and brown rice syrup, which can be found in health food stores as well.  Rice syrup is a great natural sweetener that has a different taste than syrup or honey.  While I believe sugar is sugar and should be eaten in small amounts, I also believe natural kinds are easier for our bodies to digest and prefer to use them when cooking or baking.  You could try this with honey or maple syrup if you don’t have rice syrup, but I have not tested with those.

Healthy Peanut Butter Rice Crispy Treats

Now you really can’t skip the chocolate topping, like I said chocolate and peanut butter just GO together.  I used this Ghirardelli Baking Bar, mostly because I’m a big fan of their chocolate.  You could use any other dark chocolate or semi-sweet baking bar or 1/2 a cup of chocolate chips.  Once all the ingredients come to room temperature these bars are perfectly chewy and just the right amount of sweetness.  Hope you enjoy!

Healthy Peanut Butter Rice Crispy Treats

Healthy Peanut Butter Rice Crispy Treats

Healthy Peanut Butter Rice Crispy Treats

4.5 from 2 reviews
Healthy Peanut Butter Rice Crispy Treats
 
Prep time
Total time
 
A healthier version of the traditional rice crispy treat and made with chocolate and peanut butter.
Author:
Recipe type: Snack or Dessert
Serves: 16
Ingredients
  • 4 cups brown rice crisps
  • ½ cup peanut butter
  • ½ cup brown rice syrup
  • 1 teaspoon vanilla
  • 4 ounces dark chocolate
  • 2 tablespoons milk
Instructions
  1. Prepare a 9x9 inch square pan by lining with parchment paper.
  2. Measure and pour the brown rice crisps into a large bowl.
  3. In a separate medium microwavable bowl combine the peanut butter and brown rice syrup. Microwave in 20 second intervals until the ingredients are melted and stir to combine. Let the mixture cool a few minutes.
  4. Then combine the melted peanut butter and rice syrup with the rice crisps. Stir until all the crips are well coated, I use a spatula.
  5. Spread the mixture into the prepared square pan and refrigerate for 10 minutes.
  6. Meanwhile prepare the chocolate topping by combining the chocolate and milk in a small microwave safe bowl. Microwave for 20 second intervals stirring chocolate in between until melted. Allow to cool for a few minutes.
  7. Take the crispy treats out of the refrigerator and pour and spread the chocolate mixture on top. Then place back in the refrigerator for at least 2 hours.
  8. Cut the treats into 16 squares. Store in an airtight container up to five days.

Healthy Peanut Butter Rice Crispy Treats

If you’re here for What I Ate Wednesday I have really been slacking on the daily eats photos. Mostly because it’s still so dark out whenever I’m eating.  Some of that will at least change with Daylight Savings this weekend.  But my meals have been pretty typical to any other post with the exception of trying a few different dinners.  We enjoyed this Barbacoa recipe for taco bowls and this Crockpot Greek Chicken recipe this past weekend.  Yay for leftovers throughout the week.  And of course if I’m not eating one of these Rice Crispy Treats for dessert I’m snacking on my Chocolate ‘Caramel’ Protein Fudge bites I posted last week.  Follow along on Instagram where I usually share my favorite daily eats.

A healthier version of traditional Rice Crispy Treats made with Chocolate&PB #yum #WIAW @erewhonorganic Click To Tweet

Linking up with Jenn for What I Ate Wednesday and EstherAnnmarieFarrah,  and Jess for Foodie Fridays.

What was your favorite cereal growing up?

What’s one food item you’ve been enjoying this week?

Favorite way to eat chocolate and peanut butter?

Top Five Items to Prep

Every Sunday I always dedicate a few hours to prepping food and snacks for the week.  Here are my top five food prep suggestions:

1.  Almonds.

I mix together lightly salted and unsalted raw almonds then measure about ten to twelve 1/4 cup servings and place them in small tupperware containers for the week.  My husband and I each take one a day for a mid-morning snack.

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Food and Fitness Week in Review #22

Need some meal and workout ideas? Here is my food and fitness week in review for the week of September 24th through September 30th 2018.  Be sure to read previous Food and Fitness Week in Review’s here and tell me in the comments below your favorite meal or workout from the week!

Weekly Menu Recap:

One thing I always do when planning my meals is try to eat a variety of (always organic) meats.  Chicken, Turkey, Seafood, Beef, I try to rotate it throughout the week.  But I have been wanting to try at least one ‘Meatless Meal’ a week, but I’m not sure if I can get the hubs on board.  We’ll see what I start coming up with.  But here was last weeks delicious menu.

Monday: Miso Glazed Salmon from the True Roots Cookbook with Roasted Vegetables
Tuesday: Grass-Fed Ground Beef Tacos
Wednesday: Chicken Shawarma Bowls

Grilled Chicken Shawarma
Thursday: Pasta with Rao’s Sauce and an Aidell’s Chicken Sausage and broccoli
Friday: Leftover Tacos
Saturday: Dinner out at Galazio’s

Calazio Restaurant Chicken Kabobs
Sunday: BBQ Chicken and Ribs on the Traeger Grill, Zucchini Potato Tots, and green beans

BBQ on the Traeger Grill

And I had made these Funfetti Cupcakes for a friends birthday we had for dessert.

Weekly Workout Recap

Normal week of workouts, a mix of cardio, strength, and some stretching and recovery.

Monday: Taught a 45 minute Cardio Conditioning Class
Tuesday: Taught a one hour BodyPump Class 
Wednesday: Taught a 30 minute Total Body Weight Training class
Thursday: Did a 3 mile run/walk on the treadmill followed by an AB Circuit
Friday: Did this yoga video
Saturday: Practiced the newest BodyPump Release
Sunday: 2 mile walk in DC with my sister

Questions of the Day:

What was your favorite meal or workout from last week?

Do you have  Meatless Meal each week?

 

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