It was a perfect day for soup today! Lazy Sunday (although I did my taxes & that made my brain hurt), chilly out with snow mixed in the rain a bit…
We LOVE the 21 Day Fix program and this is a recipe I found & modified that is 21 Day Fix approved! The 21 Day Fix is all about clean eating, balanced macros and portion control…all things I teach health coaching clients and guidelines we live by.
So here you go…I hope you try it, it really is delicious!
INGREDIENTS (serves 8)
5 garlic cloves , minced
1 small onion, chopped
1/4 cup fresh basil finely chopped
2 quarts organic chicken broth
2lbs grass fed ground beef (or turkey)
14 oz diced tomatoes
14 oz tomato sauce
2 cups spinach leaves
1 package refrigerated cheese tortellini
1/4 cup shredded parmesan cheese (for the topping)
Brown the meat in a large skillet. Add onions and garlic in the same skillet and cook until tender. Season with a little italian seasoning, salt and pepper
Add all the ingredients except the tortellini & Parmesan cheese to crock pot Cook on low for 3-4 hours, or all day.
Right before you’re ready to eat, cook the tortellini according to package instructions. Then add to the soup.
Dish soup out and add a sprinkle of Parmesan cheese to the top. Serve hot 🔥1 cup = 1 serving
21 Day Fix containers: 1 Green 1 Yellow 1/2 Red 1 Blue
If you would like to learn more about the 21 Day Fix please send me an email: firstname.lastname@example.org
We were looking for a tasty, healthy recipe and I stumbled upon a 21 day fix friendly taco bake recipe and am happy to report…it’s delish!
Here’s my modified version:
Preheat oven to 350F
1 c. Quinoa, cook according to package
1 lb. lean ground turkey, or beef (we used grass fed beef)
1 cup chopped bell pepper, finely chopped
1/4 cup onion, finally chopped
taco seasoning (1 packet)
16 oz crushed tomatoes
1 & 1/3 cups shredded cheese
Cook the quinoa & set aside. Brown the meat, adding seasoning per seasoning directions. Add the chopped veggies & tomato sauce to the mixture. Bring to low boil then simmer for a few minutes. Add cooked quinoa & 1 cup of the cheese mix and spread in a 9×13 pan. Top with remaining 1/3 cup of cheese, cover with foil and cook for 20 min. Remove foil and cook another 10 min.
Let cool in pan for several min. before serving.
21 Day Fix containers (1/4 pan = 1 serving)
We loved this! Next time we’ll double or triple the recipe and freeze some! Perfect with a salad on the side!
Okay, so what exactly does this mean, some of you have asked…
Let me back up a minute and give you some behind the scenes perspective. My interest in health and fitness lies in Health Psychology. In fact, that’s what my masters degree is in.
What the heck does that even mean?
It’s essentially putting all the pieces together when it comes to health, rather than trying to understand how this whole thing works by looking at one small part of a person’s life. It’s about preventing chronic disease and health issues through living well in body, mind and spirit. It is about having balance in the every day. It is about treating the problem, rather than symptoms, when they occur.
We weave a pretty tangled web in our every day lives with stress, lack of sleep, distraction, processed foods, toxic environments, lack of activity… and we then wonder why there are so many life threatening diseases and major mental health issues bubbling to the surface.
So there’s that. I could go on and on..but you get the picture.
I like to inspire people to look beneath the surface, understand this crazy tangled web and take control! However, I don’t like to see people struggle by going too far to the extreme and then feeling defeated. I want people to understand how huge it is that health has to be a LIFESTYLE rather than major restrictions or changes that don’t stick.
So that’s where I’m coming from. Now for the box…
I personally love to surround myself with things that inspire me and motivate me. I encourage clients to do the same. It’s a matter of setting ourselves up for success by creating an encouraging environment for ourselves and removing things that will cause us to stray from the direction we really want to be going. In doing this I like to have FUN, enjoy this healthy lifestyle and make it something I LOVE rather than feeling like I’m constantly deprived!
That’s what the box is about. I want to inspire others toward a more vibrant, healthy life.
Each box will contain:
Healthy, yummy snacks made from natural ingredients
Items that are fitness related and motivate us to move!
Inspirational items such as positive quotes, art, small books
Bath & body items, with natural ingredients
Stress relieving products
And just anything that I love and brings me joy!
I am so very excited to share this box not only for everything I just said, but also to shine the spotlight on businesses that are creating these awesome, inspiring things!! And…you will notice that A LOT of the stuff included in the boxes will be from the Pacific Northwest. I am PNW girl all the way! Born in California, raised in Oregon and I’ve lived several years in both Washington and Alaska. Home is now Oregon but I want to bring you things from all up and down the west coast! I feel blessed to live in such an amazing, beautiful place surrounded by mountains. <3
So there is all this chatter about bone broth going on in the past few years. It has gotten more and more mainstream. As with anything, I like to do my research before deciding if I should jump on whatever bandwagon has presented itself.
One thing I love about bone broth is that it’s been around forever. People have been using bone broth for generations and in many different cultures. This alone says something huge to me.
First off, let’s clarify that regular broth and stock are different than bone broth. What makes it different is really in how long you simmer the broth. Broth is a short duration simmer, 45 minutes to 2 hours, roughly. Stock is a longer simmer, around 4-5 hours. Bone broth is a much longer simmer, anywhere from 8-24 hours. The purpose of a longer simmer is to release gelatin from the collagen-rich joints as well as important trace minerals.
So there’s the “what”. Now, how about the why?
Bone broth a are very rich in protein and minerals, for starters. But there are many other amazing benefits. Bone broths offer glycine which aid in detoxification as well as digestion, hemoglobin synthesis and a number of other important functions. In addition, the gelatin that is released is amazing for the skin. Who doesn’t love that??
Plus, the whole chicken soup remedy when you have a cold…that’s a thing. It’s because of bone broth and the fact that it mitigates cold symptoms. So, reach for the real stuff and not the canned chicken soup on the shelf at your local grocer.
We recently made some. Bone broth recipes are a plenty on the internet (hello Pinterest!). We picked up an organic chicken from a local store (it’s amazing how much more accessible & affordable organic and natural options are nowadays!). We baked the chicken, used the meat in a recipe for dinner then put the bones in the crockpot with salt, pepper, carrots, celery, onions and cilantro…simply because we had some & love it. I put the crockpot on low and just let it go for 12 hours.
From there you have options. Some people just drink the broth daily. In fact, some cultures keep a pot on simmer and drink it like tea regularly. I prefer using it in recipes. This time around we used it in chicken soup adding fresh veggies (first straining the broth), quinoa and chicken.
My mother & father in law recently had 2 steer butchered and we will be using some of those bones in a broth pretty soon. It is best to use grass fed, antibiotic & hormone-free meat as to not release all of that into your broth and then into your body. Makes sense, right?
There you have it. Bone broth. I would love to hear your experiences & recipes!!