Coconut Skillet Chicken

Coconut Skillet Chicken (Image source: Molly Morgan)

Coconut Skillet Chicken
Serves 4

Ingredients:
4 skinless boneless chicken breasts (about 1 1/2 pounds)
1/4 teaspoon sea salt
1/4 teaspoon black pepper
1 tablespoon coconut oil
1/2 cup red onion, chopped
1 cup vegetable stock (low sodium)
2 tablespoons fresh lime juice
1 tablespoon fresh cilantro, chopped
1/2 teaspoon red chili flakes (adjust to taste preference)
1/2 cup coconut milk
1 tablespoon cornstarch mixed into 1 tablespoon water
2 cups cooked brown rice

Directions:

1. Season each side of the chicken with salt and pepper.

2. In a large skillet, melt the coconut oil over a medium high heat. Add the chicken breasts and cook each side for 5 to 7 minutes or until browned on each side.

3. In the same skillet, add the chopped onion and sauté for a few minutes to soften. Add the vegetable stock, lime juice, cilantro and chili flakes. Bring the mixture to a boil and then reduce to a simmer, continue to simmer for 5 to 10 minutes to let the sauce reduce down.

4. Stir in the coconut milk and bring to simmer again for another 5 minutes. Add the prepared corn starch and bring to a boil to thicken the sauce.

5. Add the chicken back to the skillet and let the chicken continue to cook until it is cooked through (about 5 – 10 minutes). Serve over brown rice. Serve immediately!

Roasted Beet Hummus

This is a fun twist on the traditional hummus! The light sweetness of roasted beets taste great in this chickpea based dip. When serving hummus, try different toppings like crumbled feta, chopped scallions, chopped herbs, or caramelized onions.

From a health perspective, what I love about hummus is that it has more nutrients compared to many other traditional dips. This is largely thanks to the chickpeas, which are the base of hummus because they provide key nutrients including: dietary fiber, vitamin A, vitamin E, vitamin C, folate, magnesium, potassium, and iron.

Roasted Beet Hummus (Image Source: iStock)

Roasted Beet Hummus
Serves 10

Ingredients:
1 small roasted beet*
1 15-oz. can chickpeas, mostly drained
1 Tbsp. lemon juice 2 – 3 tsp. garlic, minced
2 Tbsp. tahini (sesame seed paste)
2 Tbsp. extra virgin olive oil

*or purchase roasted beets in the produce section of the grocery store (e.g. Love Beets)

Directions:
1. Preheat oven to 375° F 2. Prepare roasted beets: remove the stem, most of the root from your beets, peel and scrub and wash them underwater until clean. Wrap beets in foil, drizzle lightly with olive oil, wrap tightly, and roast for one hour or until tender. Cool beets to room temperature.

3. Combine all ingredients in the food processor and blend until smooth.

Serving suggestion: Serve with chopped vegetables or whole grain pita.

Nutrition facts (per serving): 74 calories, 5 grams fat, 1 gram saturated fat, 0 grams trans fat, 0 milligrams cholesterol, 140 milligrams sodium, 7 grams carbohydrates, 2 grams fiber, 1 gram sugar, 2 grams protein

Reese's Martini

Cheers to the New Year with this Reese’s martini! Such a fun and festive drink! Plus the recipe includes a kid-friendly version. Wishing you the best possible start to 2021 and a healthy year ahead!

Reese’s Martini
Serves 2

Ingredients:
1 cup Reese pieces, chopped (divided)
1 cup vodka
ice
3 ounces milk
2 ounces Chocolate liqueur (e.g. Godiva)
¼ cup creamy peanut butter
chocolate syrup

Directions:

1. Combine ½ cup of the Reese’s pieces and vodka in a container. Cover and refrigerate overnight. Strain the vodka.

2. To prepare the cocktail: Fill a cocktail shaker with ice. Then add the milk, chocolate liquor, and 3 ounces of the Reese’s infused vodka. Shake.

3. Dip the rim of a martini glass in creamy peanut butter and crushed Reese’s pieces. Then drizzle the inside of the glass lightly with chocolate syrup. Fill with the cocktail mixture and serve.

Kid-friendly version: Dip the rim of a glass in creamy peanut butter and crushed Reese’s pieces. Drizzle the inside of the cup with chocolate syrup. Fill the glass with milk.

Q: What plant-based meat substitute products do you recommend?

Plant-based meat substitue recommendations (Image source: iStock)

A: There are SO MANY plant-based meat substitutes available now and some are definitely better than others. A few of my favorites and staples are from their nutrition profile, ingredients, and taste are: Field Roast, Quorn, and Beyond Meat.

While there are many others that I like and have routinely, these are definitely some of my go-to, plant-based meat subsititute products!

Message me if you have questions and report back if you give any of them a try.

Field Roast Smoked Apple and Sage Sausage (Image Source: Fieldroast.com)

FIELDROAST

There are several delicious products from Fieldroast including plant-based sausage that is made with a base of potato and wheat protein - seasoned with delicious spices. Some favorites are: Smoked Apple Sage Sausage and Apple Maple Breakfast Sausage.

A great way to prepare Fieldroast sausage is in a skillet on the stove, it browns up nicely and cooks up quickly! I like to have it cooked up in a skillet with sauteed peppers and onions served on a whole grain roll! OR sliced and browned up with roasted potatoes.

Nutritionally what is great is that Field Roast sausages are protein packed - thanks to the wheat protein that delivers 23 grams of protein per sausage. Plus there is only 0.5 grams saturated fat per serving.

To check out where you can find Field Roast products, visit their website: https://fieldroast.com/

Quorn Meatless Patties (Image Source: Quorn.com)

QUORN MEATLESS PATTIES

I think of Quorn is a perfect chicken subsititue, it is tasty and convenient!

A go-to is Quorn meatless patties, which heat up quickly and taste - especially great prepared in an air fryer.

Quorn products are made from a base of mycoprotein which is a plant-based protein and for more info, check out a blog post on my Fuel2Win Sports Nutrition Site with all the details, click here.

Quorn products are available in a variety of different formats from nuggets to ‘chicken’ pieces, plus they are offered in vegan varieties and a vegetarian (has egg whites) versions.

A nutrition highlight is that Quorn products are protein rich, yet relatively low in calories while delivering fiber. For example each Quorn meatless pattie has zero grams saturated fat, only 130 calories, plus has 5 grams fiber and 8 grams protein.

For more details on where to buy Quorn, visit their Web site: https://www.quorn.us/

Beyond Burger Plant-Based Pattie

BEYONDMEAT PLANT-BASED PRODUCTS

Beyond Meat has come out with so many great products, including burgers, Italian sausage, Brats, and breakfast sauage. I love them all!

From an ingredient perspective, Beyond Meat products are made with a variety of plant-based proteins including: pea, mung bean, faba bean, and brown rice. And nutritionally they are protein packed. For more on the ingredients in Beyond: https://www.beyondmeat.com/about/our-ingredients/

The Beyond Meat burger tastes and looks so much like beef! In fact, if you don’t like beef - this may not be the product for you. This burger grills up great and gets that char-like texture and taste like a traditional beef burger. I love it grilled and served on a roll with lettuce, tomato, and onion.

The Beyond Meat breakfast sausage patties sizzle up just like traditional sausage and has such a delicious flavor - with each serving having 11 grams of plant protein. And the Beyond Meat Italian and Brat sausages are great on the grill or cook up well in a skillet.

Also look for the Beyond Meat products on restaurant menus like Pizza Hut and Dunkin! I have tried the Dunkin Beyond Sausage Breakfast Sandwich and it is very tasty, check it out on your next trip to Dunkin.

For more on Beyond Meat and to find where their products are sold: https://www.beyondmeat.com/

Stay Healthy! Message me with your food and nutrition questions - click here.

#MakeMilkMoments and Holiday Memories

This blog post is in partnership with American Dairy Association North East.

Hot Cocoa Board (Image: Molly Morgan)

This is the season for the holiday memories and while this year will be different in many ways, it is a perfect time to revamp favorite traditions and build new holiday memories. A holiday tradition at our house is enjoying a glass of creamy cocoa during celebrations, especially to warm up after playing in the cold.

THE TRADITION

I always have the staples on hand to make a glass of hot cocoa! In fact, I’m not sure the last time I bought a cocoa mix? We always make our own using one of our grandma’s tried and true recipes and it is really quick and easy to make. I really love coming in a few minutes ahead of everyone to get the hot cocoa ready while they finish playing in the snow. One thing I love about the nostaglia of hot cocoa is that making it with milk delivers not only creaminess but nine essential nutrients, including: calcium, protein, B vitamins, and vitamin D. Here is the classic recipe that we enjoy every winter.

Classic Hot Cocoa (Image source: iStock)

Classic Hot Cocoa
Serves 1

Ingredients:
1 cup milk
2 tablespoons cocoa powder
2 - 3 teaspoons sugar
pinch of salt

Directions:

1. In a small to medium pan (depending on how many servings you are making, warm the milk. Then whisk in cocoa powder, sugar, and salt.

2. Continue to whisk until smooth and chocolatey. Serve with any toppings you or your family desire!

HOT COCOA BOARD

This year to build on the hot cocoa tradition and make new memories, I have gathered supplies to create cocoa boards (See example pictured above) with goodies to stir into the cocoa and enjoy along with it.

What is fun about this is you can switch up what you serve on the board from time to time, and everyone in the family gets to make their own personal cup just the way they like it! While we look for ways to enjoy this extra time indoors together, a hot cocoa board is a new way to mix it up.

Here are some of the goodies that I have picked up to serve on the cocoa board: yogurt covered snowflake shaped pretzels, peppermint puff candies, peppermint sicks, peppermint granola bark, cookie sticks, graham cracker squares, chocolate nonpareils, wafer cookies, and remember the star of the platter - warm milk!

You can adjust what you add to the board depending on how many are enjoying the cocoa and what yo uhave on hand if trips to the store are limited! If time permits, bake your favorite homemade cookies for milk dunking.

COCOA BOMB

With the explosion of the cocoa bomb, I had to check this out! I do have to say that the really fun part about these is that it makes hot cocoa even easier because you can make the cocoa bombs ahead of time. Or even easier still - you can purchase them, if you can find them! To enjoy the hot cocoa bomb, all you have to do is place it in a mug and pour in warm milk - watch the ball disolve into a mug of creamy hot chocolate.

I can definitley see cocoa bombs becoming a new staple and winter tradition at our house. Of course, you can serve up the cocoa bombs with the cocoa board goodies too!

Wishing you and yours a wonderful holiday season during this crazy time! And hope you can make your own milk moments to create new holiday memories with your family.

WHAT ARE YOUR MILK MOMENTS? SHARE THEM AND ENTER TO WIN PRIZES, INCLUDING A GRAND PRIZE OF $500, SEE THE DETAILS BELOW.

ENTER TO WIN: From now through January 3, 2021, post a special “milk moment” photo, video or short description on Twitter or Instagram highlighting your their family enjoys milk. Include the hashtag #MakeMilkMoments and American Dairy Association North East’s Twitter or Instagram handle, @AmericanDairyNE. The winning entry will receive a grand prize of $500 plus a nostalgic gift basket complete with classic board games, an instant camera, and more. For more information, visit AmericanDairy.com/makemilkmoments .

5 Holiday Stocking Stuffer Ideas

If you fill stockings as part of your holiday traditions, we have some stocking stuffer ideas for you! This is a collection of some healthier ideas at a variety of price points to help finish up your list.

SNACK PACKS

A smapler bag of healthier snacks like trail mixes and pistachios will fill up stockings with delicious snacks! We love this mix from Nuts.com which has some of our favorites including PB & J Trail Mix, Raw Almonds, and Organic Trail Mix.

Each sampler bag has 10 single serve snacks, which can be wrapped up separately!

MINI SPATCHULA

A mini spatchula like this one from OXO is a kitchen staple! It’s the perfect size at about 1.85 x 1.65 X 9 inches and is great to for cooking and serving.

It has a sharp edge that will cut through dishes when serving dishes like Baked Zucchini Parmesean or Mango Crumble Bars.

HIKING SOCKS

Tough and comfortable hiking socks like those from Darn Tough, make a great stocking stuffer and perfect for keeping feet warm and dry on upcoming adventures.

We especially love this pair with a tree line in the design (pictured here).

Another favorite classic hiking socks are from Smart Wool, also perfect for moutain biking, skiing, and other outdoor adventures..

OUTSIDE MAGAZINE

Outside Magazine is a great gift for those who love to be outside with great gear reviews, highlights of adventure sports, and travel coverage that is incredible.

Each edition has well written content that is informative and entertaining to read.

It is a monthly magazine and the subscription through Amazon will get you access to the print and digitial version.

DRINK YOUR WAY TO GUT HEALTH

A great gift for the smoothie lover on your book! This book is a collection of 140 probtioic-rich smoothies and drinks by Creative Nutrition Solutions owner and registered dietitian, Molly Morgan.

Included are recipes for DIY staples like: kombucha, almond milk, and yogurt. Along with favorite drinks like Icy Ginger Blue, Creamy Blackberry Smoothie, Tart Cherry Kefir, and more!

Chocolate Chip Cookie Bar

Healthy eating is all about balance so why not celebrate National Cookie Day? This is a go-to chocolate chip cookie bars recipe that we love ot make, they are so delicious! And they even are gluten free.

You could swap out the gluten free flour for whole wheat pastry flour instead if you rather. As far as flour suggestions, we love Bob’s Red Mill 1:1 Gluten Free Baking flour or Bob’s Red Mill Whole Wheat Pastry Flour. Report back if you make the recipe! HAPPY NATIONAL COOKIE DAY!

Chocolate Chip Cookie Bars (Image Source: iStock)

Gluten Free Chocolate Chip Cookie Bars

Serves 20

Ingredients:
2 ¼ cups gluten-free baking flour
1 teaspoon baking soda
1 teaspoon salt
1 cup butter, softened
¾ cup granulated sugar
¾ cup brown sugar
1 teaspoon vanilla extract (gluten-free)
2 eggs
1 package chocolate chips (gluten-free)

Directions:

1.       Preheat the oven to 375 degrees F.

2.       Prepare a 9” x 13” pan with non-stick cooking spray.

3.       In a small bowl combine the flour, baking soda, salt, and vanilla.

4.       In a mixing bowl combine the butter, sugars, and vanilla. Beat with mixer to combine. Add-in the 2 eggs and whip with mixer to combine.

5.       Stir in the chocolate chips.

6.       Transfer the batter (it will be thick) to the prepared ban.

7.       Bake for 20 – 25 minutes until the top is golden brown.

Holiday Gift Ideas!

If you are wondering what gifts to get the foodies and active people in your life? Here are some of our favorite picks!

Note: The products selected are not an advertisement, the links provided throughout this article are via the Amazon Affilate program.

Tazo Herbal Tea Sampler

TAZO HERBAL TEA

Herbal tea is naturally caffeine-free and full of flavor! There are so many delicious varities of herbal tea to try. Some of our favorites are from Tazo.

We especially love the refresh mint and the passion tea. This 5-pack sampler is available from Amazon.com and goes great paired with some honey! See our pick for honey below from Savannah Bee Co.

Tupelo Honey

TUPELO HONEY

There is something that makes Tupelo honey so perfect! It is naturally sweet and has such a wonderful taste.

We especially love it in tea!

Tupelo honey is produced in the threatened Tupelo ecosystem of the Altamaha and Apalachicola River Basins of Georgia and Florida.

This sweet treat will be enjoyed for sure!

Rocket Fuel by Matthew Kadey

ROCKET FUEL BY MATTHEW KADEY

Rocket Fuel is a book packed with recipes that help you to stay energized during workouts and refeul after! This is written by Matthew Kadey, a registered dietitian and James Beard Award-winning food journalist.

One of our favorites are the Mango Lime Bars on page 109! Also grab his Chocolate Quinoa Energy Bite recipe from the Fuel2Win blog, click here.

Urban Accents Veggie Roaster Spice Mixes

URBAN ACCENTS VEGGIE ROASTER SPICE MIXES

These spice mixes are something that will be enjoyed them throughout the year!

The Veggie Roaster mixes included: Asian Curry & Honey, Parmesan Mediterranean, Manchego & Roasted Garlic, and Balsamic & Roasted Onion.

The mixes are so delicious and versatile - we especially loved the Parmesan Mediterranean mix… actually, we really loved them all!

Honey Stinger Waffles

HONEY STINGER WAFFLES

For the athletes on your list, these honey stinger waffles will be perfect!

They are a great source of fuel to keep energy up pre-workout or even during long workouts or runs. Our favorite is the the classic, Honey!

There are lots of delicious flavors and a gluten-free version available too.

Grilled Vegetable & Chicken Alfredo

Grilled Chicken and Vegetable Alfredo (Image Source: Molly Morgan)

Grilled Vegetable & Chicken Alfredo

Serves 4

Ingredients:
1 red bell pepper, cut into thick slices/pieces
1 yellow bell pepper, cut into thick slices/pieces
1 sweet onion, cut into thick slices/pieces
1 cup baby carrots, cut in half
2 chicken breasts, grilled and cut into strips
½ pound whole wheat pasta, cooked
2 tablespoons butter
2 tablespoons all-purpose flour
2 cups milk
½ cup parmesan cheese shredded
Sea salt
Pepper

Directions:

1.       Preheat the grill and add the sliced vegetables to a grill basket. Grill the vegetables over medium heat for 25 – 30 minutes, until the vegetables are charred and tender. Grill the chicken until the chicken is cooked through and reaches and internal temperature of 165 degrees F.

Or roast the vegetables and chicken: place the vegetables and chicken on a sheet pan, drizzle lightly with olive oil and roast at 425 degrees F for 30 - 40 minutes until the vegetables are tender and the chicken is cooked through.

2.       In a sauce pan melt the butter. Once the butter is melted, stir in the flour. After the flour is well combined, add in the milk. Stir with wire whisk throughout, until the sauce starts to bubble evenly. Then cook for 1 minute more to thicken. Remove from heat and stir in the shredded Parmesan cheese and season with sea salt and pepper.

3.       Serve the grilled vegetables and chicken over cooked pasta and divide sauce among plates. Top with additional Parmesan cheese, if desired.

Nutrition facts (per serving): 490 calories, 13 grams fat, 7 grams saturated fat, 0 grams trans fat, 70 milligrams choleterol, 360 milligrams sodium, 62 grams carbohydrates, 3 grams fiber, 6 grams sugar, 33 grams protein

Creamy Tomato Soup

Creamy Tomato Soup (Image Source: iStock)

Creamy Tomato Soup
Serves 4

Ingredients:
1 tablespoon butter
1 tablespoon all-purpose flour
2 cloves garlic, peeled and minced
1 1/2 teaspoons garlic powder
1 cup low fat milk
3 cups canned tomatoes (with juice)

Directions:

1. Melt the butter in a medium-size soup pot over medium heat. Once the butter has melted, whisk in the flour. Then whisk in the garlic and garlic powder.

2. Add the milk and whisk frequently until the mixture is bubbly, about 5 minutes. Cook for 1 minutes more, or until the sauce thickens.

3. Add the tomatoes to the sauce and cook for 7 - 10 minutes, or until heated through.

4. Using an immersion blender, puree the soup until it is smooth OR puree in a blender or food processor until smooth. (Note: If using a blender remove the center piece from the top of the blender and cover with a cloth, since the pressure can cause the top to fly off and make a huge mess!). Serve the soup at once.

Nutriiton Facts (per serving): 110 calories, 4 grams fat, 2 grams saturated fat, 0 grams trans fat, 10 milligrams cholesterol, 70 milligrams sodium, 12 grams carbohydrates, 2 grams fiber, 3 grams sugar, 4 grams protein