Sautéed Brussel Sprouts

This is a recipe I get asked about a TON!brussel-sprouts

Brussel spouts get a bad name, but they are delicious!  Just make sure to add bacon.  😉

But seriously, the first time I tried a single sprout was a year ago and it was because I was at my mother-in-law’s and couldn’t say no.  I went all 4 year old on her and grabbed half a sprout, to smell, lick then taste.  I was blown away at how good they were!!  How could people say they were awful?  Maybe these are sprout lovers who don’t want the rest of the world to know.  Either way, I’m tearing the cap off it.  Brussel sprouts (with bacon) are DELICIOUS!  Give them a try.

Ingredients:
3-4 pieces of bacon (regular or turkey) cooked and crumbled, fat removed
1 bag of Brussel sprouts, end cut off and sprouts cut in half or chopped (totally up to you how knife happy you get)
1 Tbsp of bacon fat or olive oil

Directions:
Warm the fat or olive oil in a skillet
Add the cut sprouts into the skillet and sauté on medium heat
Stir occasionally, but let the sprouts brown
After the sprouts are brown on at least one side, add the bacon and warm through.

Serve!

Optional:  Some people like to add a little salt, some like a little sautéed red onion and some like to add balsamic vinegar.  I like mine just like how the recipe is, but feel free to make them your own!

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Lewis Boy Wings

I need to give a shoutout to my hubs for letting me use this recipe (you can find him on Instagram at back_porch_dad).  He’s a true carnivore and LOVES wings, but about 2 years ago we made the commitment to stick to the 80/20 rule of eating clean.  Wings were one of the first recipes he had to revamp and these are goooood!

Paleo.
21 Day Fix.
Lewis Boy approved.
And just in time for Father’s Day!

Ingredients:Lewis Boy Winds
Whole wings (drumsticks and wings attached)
Cayenne powder
Crushed red pepper
Italian seasoning or oregano
Buffalo hot sauce of choice (Tabasco brand is pure paleo, but can be hard to find.  Brands like Frank’s have minimal preservatives)
Blue cheese (optional)

Directions:
Preheat grill to high heat
Dust both sides of the winds with seasonings.  I start with the coarsest seasonings first.  This prevents the cayenne powder from blocking the crushed red pepper and Italian seasoning from sticking well.
Grill on high heat until golden brown and juices are popping. (His words!)
After the wings are seared, move them to top rack to ‘bake’.  Close the lid and check and turn periodically.  Depending on the grill, this should take as long as half an hour.
When they’re done, brush on the buffalo sauce.  Let this cook onto the skin for 3-5 minutes.  Repeat once.
Remove from grill and let cool for a few minutes.  Feel free to top with blue cheese immediately after removing them from the grill if you’d like.

Happy eating!

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Margherita Pizza

This is a great quick supper that can also be saved for lunch.

In this recipe I do have options for both refrigerated pizza crust and tortillas.  I prefer whole wheat tortillas, homemade pizza crust or a paleo crust, but you can use whichever you’d like.  Just don’t eat it all in one sitting!

Margherita Pizza

Servings: 4 (Save leftovers for lunches)

Ingredients:
1 large tomato, seeded and diced
1 c grated mozzarella cheese
½ c fresh basil, chopped
1 Tbsp. olive oil
1 Tbsp. balsamic vinegar
2 garlic cloves
Refrigerated pizza dough or whole wheat tortillas

Directions:
Preheat oven to 400F
Combine tomato, mozzarella, basil, oil, vinegar and garlic in a medium bowl. Let stand for 10 minutes.
Meanwhile, unroll the dough or get out the tortillas. Transfer to a non stick baking sheet and top with tomato mixture.
Bake pizza about 8-10 minutes or until cheese is melted and dough is cooked through.
Serve.

Top with red pepper (optional)  I also like to add red onions, mushrooms and olives to mine.  Feel free to add those veggies!

Side suggestion: House salad

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Prosciutto Wrapped Chicken Thighs

This is way more of a meal for my husband than me.Chicken Thigh Done
I like white meat, he likes dark.
Cured meats aren’t really my thing, he makes meals out of them.
Hence prosciutto wrapped chicken thighs.
They really are very yummy and the crispy prosciutto rocks my socks off.  Soooo good!  And 21 Day Fix approved!

Ingredients:
8 boneless, skinless chicken thighs
8 pieces of prosciutto
Rosemary
3 cloves of garlic, thinly sliced
1/4 c olive oil
Sea salt
Pepper

Directions:Chicken Thighs Prep
Warm oven to 350 F
In a pie dish, mix olive oil and sliced garlic.
Take one sprig of rosemary and strip it, then coarsely chop the rosemary.  Add this to the olive oil and mix well.
Cut the remaining rosemary into 8 sprigs
Take one chicken thigh and spread it flat.
Sprinkle with sea salt and pepper.
Drudge the thigh through the olive oil mixture.  Do this with both sides.
Then place a sprig of rosemary in the middle and fold the thigh over.
Wrap the thigh in a piece of prosciutto and secure with a toothpick.
Place the thigh on a cooling rack and place the cooling rack on a baking sheet.
Continue with the remaining thighs.
If you have remaining olive oil, drizzle over the thighs.
Bake at 350 for about 40 minutes.

Serve.

Chicken Thigh Recipe Card

 

 

 

 

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21 Day Fix Popcorn

Every Friday night we have movie night, which calls for popcorn!   We were guilty of buying the bag popcorn for a longggg time, but a few Christmases ago my sister in law bought us an air popper.  It’s been on since then!

This is our go to popcorn recipe.

Popcorn

Ingredients:
Organic popcorn kernels
Sea salt (we like the one with a grinder so you can pick between coarse or fine.  Fine works best for popcorn)
Coconut oil

Directions:
Pour the appropriate amount of kernels into the machine (there will be a max line in your machine)
Scoop 1 tsp. of coconut oil out and place in the top removable compartment
Turn on your popper and let all the kernels pop
The coconut oil will melt during this.
Drizzle half the coconut oil on the popcorn and sprinkle a little salt on as well.
Mix and repeat until the coconut oil is gone.  Serve immediately.

Enjoy!

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Easy Crockpot Chicken

We’re getting in the swing of Little League (see what I did there…swing, baseball…), so nights are even more hectic and rushed than normal. The easier the supper, the better our night! But I don’t want to sacrifice the health of my family for easy.

This easy crockpot chicken is a winner all the way around. My daughter likes what she calls ‘slimy chicken’. I know, sounds so gross! But she likes dark meat and my son and I like white meat.  See!  Winner all the way around.

Easy Crockpot Chicken

Ingredients:
1 whole chicken (innards removed, chicken washed and patted dry)
1 yellow onion (sliced)
1 lemon (halved)
2 garlic cloves (peeled and smashed)
7 whole carrots (skinned and chopped into 5 inch sections)
Rub Ingredients:
2 tsp salt
2 tsp paprika
1 tsp cayenne
1 tsp garlic powder
1 tsp pepper

Directions:
Place carrots and half the onions at the bottom of the crockpot.
Combine dry ingredients to create a rub.
After drying chicken, squeeze half a lemon on the chicken and rub the outside of the chicken with the garlic cloves.
Put the garlic and both halves of the lemon inside the chicken.
Add the remaining onions into the chicken as well.
Now take the dry rub and rub it all over the chicken until the rub is gone.
Place the chicken, breast side down, in the crockpot, on top of the carrots and onions.
Cook on low for about 6 hours.
After 6 hours remove the chicken from the crockpot into a oven safe baking dish.
Set your oven to broil and broil the chicken for about 4-5 minutes, or until the skin in browned and crispy.
Remove from the oven and add the remaining ingredients from the crockpot to the baking dish.
Serve!

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Southwest Egg White Omelet

An easy peasy Southwest Egg White Omelet.

It takes about 5 minutes to throw together and is loaded with yummy goodness.

Southwest Egg White Omelet
Ingredients:
3/4 c egg whites
1 c combined chopped red bell peppers, jalapeños and spinach
1 tsp coconut oil
Salsa

Directions:
Warm coconut oil in a skillet.
Meanwhile, combine egg whites, peppers and spinach in a bowl and mix.
Add the egg mixture to the skillet and cook until the eggs are no longer runny.
Fold in half and top with salsa!

Southwest Egg White Omelet

 

 

 

 

 

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Sautéed Brussel Sprouts

Poor, poor brussel sprouts.  They’ve had a bad name for far too long.

Growing up I wouldn’t touch these bad boys with a 10 foot pole, but I’m trying to make up for it now.

The first time I actually had these little verbally abused gems was at my mother-in-law’s.  I saw my life flash before my eyes when I looked in the skillet and saw them.  Do I tell her I’ve never had these before?  Can she see the fear in my eyes?  What if they cause me to gag?  Maybe I can time supper at the same time the kids start getting tired and just avoid it all together.

But I sucked it up and sat down at the supper table, fork in my hand and an extra large napkin handy.

I took my first bite with about 4 little pieces of bacon.

‘This isn’t so bad’, I thought.  ‘Let me try one more bite’.
And before I knew it I was reaching back to the skillet for more.  What the heck just happened here?!  Did I just become a brussel sprout fan?  Does that even exist?   I bet it’s an odd bunch if that does exist.  But I’m a card toting member now and actually crave them.

One thing you HAVE to remember though.  Bacon.  You can cook these a million ways, but just remember bacon.

These are a few ways I have cooked mine…

Ingredients:brussel sprouts
2 c brussel sprouts, sliced in half
3 pieces of crumbled, cooked bacon
tsp sea salt
tsp ground black pepper
This is where I change it up.
1/4 c chicken broth or
2 Tbsp coconut oil or
1 Tbsp extra virgin olive oil or
2 Tbsp butter (not margarine.  butter)

Directions:
Pay close attention, because it gets complicated.  Not really!  It’s super easy.
Warm your choice of broth, oil or butter in a medium skillet.
Then add the brussel sprouts, bacon, sea salt and pepper.
Sautee for about 10 minutes or until the brussel sprouts start to soften and brown a little.
Serve it up.  Or just eat out of the skillet.

You can tweak this recipe a lot.  This is a very basic recipe.  Feel free to add garlic, red pepper flakes, etc.

Serves 2 adults

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What the Heck is a Challenge Group?

The first Beachbody program I ever finished was because of a challenge group.

I had tried completing programs on my own and usually did really well the first 7-10 days.  But then I would fall off the wagon and give up until my pants no longer fit and would try it again.  This continued for a loooonnngggg time until I found a challenge group.

I purchased the 21 Day Fix Challenge Pack and my Beachbody coach (even coaches have coaches!) reached out to me about a new challenge group she was starting.  It changed my mindset and helped me to finish the program strong.  I lost over 10 pounds, just as many inches and felt amazing.  Ever since I have never participated in a program without also participating in a challenge group.

21 DF After

Over time I have evolved my challenge groups.  Changing the needs and wants of my challengers (people who purchase programs from me) to better fit the group and offer an even higher success rate.

A challenge group begins on Facebook.  It’s simply the easiest and most utilized technology we currently have to group people together and post documents, meal plans, recipes, pictures, videos, etc.  And it’s PRIVATE.  The only people who see what is posted in the group are the people in the group.  Your sweaty workout selfies are safe.  Your holiday splurge confessions are safe.  Your celebrations are safe.  Your victories are safe.  They all stay within the group.

Within the challenge group you will receive meal plans, recipes, shopping lists, motivation, accountability and inspiration.  Within this, my goal, is for you to gain confidence in yourself.  To celebrate your victories and pick yourself up when you fail.  Every one of us fails.  Failing is not a big deal.  Before I was in a challenge group failing would lead to more failure.  I never knew how to pick myself up and continue on.  One small splurge would turn into a day, then a week, then I just rolled down a slippery slope.  BUT, in a challenge group, those slip-ups become small and insignificant.   You learn how to deal with these and create a lifestyle that will lead to healthy habits.  And in the end, these slip-ups become more and more rare.

healthy habits

My challengers always find the most motivation and success in challenge groups.  When they actively participate by posting their meals, their workouts and their successes, amazing testimonials are established.  But what I have to remind them with, is their posts motivate me as well.  A challenge group is a two way street.  I am in the trenches with you.  I’m eating clean and working out.  I’m drinking my Shakeology every day.  I’m passing on queso.  (Queso is a big deal with me.)  You do not go at it alone.

Every month I start a new challenge group.  All different programs, but all with the same goal in mind.  To help YOU finish strong.

Starting October 5th I will have one challenge group that will be a hybrid of 2 programs, 21 Day Fix Extreme and Body Beast.  This group will help you build muscle and get you shredded.  It will be intense, but the work you put into this program will show itself through your results.  The hybrid schedule was created by top performers in our company and is perfect for adding strong, lean muscle and curves.  Women will tone and men will bulk.

Also on October 5th I will start a PiYO challenge group.  This program is low-impact, no jumping or hopping, but will create lean muscle.  No weights are involved.  Just you, using your body.  This is a great program for new moms, runners and those that need flexibility.

If you are ready to give me 30 days, I am ready to commit to helping you achieve amazing results.

Shoot me an email at kristina.d.lewis@gmail.com with any questions and to be added to these groups!

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