Monday, December 14, 2015

Sunday, December 13, 2015

Tilapia with Mango Salsa and Brown Rice

Yummy!!!  This really didn't take much work at all either -- so good!!  We made it with these Green Beans
Makes 4 servings: 1 Yellow, 1 Red, 1 Green, 1/2 Blue, 1/4 Purple

1/4 medium bell pepper, finely chopped
1/4 medium red onion, finely chopped
1/2 mango, peeled and finely chopped
3 fresh cilantro springs, finely chopped
1 jalapeno, seeded and finely chopped
1 tbsp lime juice
2 tsp rice wine vinegar
4 tilapia fillets
1 tbsp olive oil
2 cups cooked brown rice
Green vegetable or fresh salad of choice – I typically use spinach salad or green beans (watch preparation and dressings to keep to your meal plan)
Combine bell pepper, onion, mango, cilantro, jalapeno, lime juice, and vinegar in a medium bowl; mix well. Refrigerate, covered, for 30 minutes. (or store for a couple of days in the fridge)
Preheat oven to 375 degrees.
Place the tilapia in a baking pan and lightly brush with the olive oil. Bake for 12-15 minutes, or until the tilapia flakes easily with a fork.
Top tilapia with salsa and serve each fish fillet with 1/2 cup of brown rice and your side vegetable of choice.

Skinny Roasted Veggie and Ricotta Pizza

So I needed a pizza for our picnic tonight, so I found the most healthy one I could :)  It was really really good!!!
4 servings – serving size: ¼ of recipe
1 Boboli® 100% Whole Wheat Thin Crust Pizza
½ medium size red bell pepper, sliced
1 cup zucchini, cut to ¼-inch rounds
1 cup red onion, sliced
½ cup yellow corn (rinsed + drained, if canned)
½ tsp salt
½ black pepper
2 tsp extra virgin olive oil
1 Tbsp cornmeal
pinch of flour
½ tsp Italian seasoning
⅓ cup Prego® Light Smart Traditional Italian Sauce
1 cup low moisture, part-skim, shredded mozzarella cheese
⅓ cup part-skim ricotta cheese
1 tsp red pepper flakes (or to taste)
½ Tbsp fresh basil
Preheat oven to 500 degrees.   Combine red bell pepper, zucchini, red onion and corn in medium size bowl. Add salt, pepper and drizzle with 1½ tsp of olive oil. Toss.   Arrange vegetables on a baking sheet. Bake at 500 degrees for 15 minutes.
Meanwhile, sprinkle a lightly floured pizza peel (or baking sheet) with cornmeal. Place pizza crust on prepared pizza peel.   Spread sauce evenly on dough, leaving a ½-inch border. Brush pizza border with the remaining ½ tsp of olive oil. Sprinkle Italian seasoning on top of the oil.
Sprinkle ½ cup mozzarella over sauce, and top with roasted vegetables. Sprinkle the remaining ½ cup of mozzarella over vegetable mixture.  Dollop with ricotta and shake on red pepper flakes.
Slide pizza onto preheated pizza stone.   Bake at 500 degrees for 5 minutes or just until the cheese melts. Top with fresh basil and dig in!

Philly Cheese Steak Sandwich

Rossy made this up for a quick lunch this weekend, and it was YUMMY!!  So easy too :)
1 Red, 1 yellow, 1 green, and 1 blue


10 pieces of roast beef trimmed of fat and chopped
2 green container of peppers, onions, and mushrooms (can mix and match to your liking)
2 blue container of monterey jack cheese (or cheese of your choice)
4 small corn tortilla shells (or 1- 6" whole wheat)

In a medium skillet saute your peppers, onions, and mushrooms. Once you have your peppers, onions, and mushrooms heat up to the consistency you like ad in the roast beef.

As the roast beef is heating up in a small skillet spray with cooking spray and start to toast your tortilla shell(s). 

When the first shell is toasted place it off to the side and then place your other shell in the skilled to toast and top with your peppers, onions, mushrooms, roast beef, cheese and the first shell that was toasted. The cheese should be melted about the time the second shell is toasted.

Saturday, December 12, 2015

Rudolph Lunch Bag

Just a fun way to spice up the kiddos lunch bag during the Christmas season :)  B LOVED it!!!

Sunday, December 6, 2015

Turkey Taco Zucchini Boats

These were pretty good - but the effort for making them with 2 little boys hanging all over your legs wanting you to not worth it.  However, I really liked having them for leftover the following day with no work needed :)
Yield: serves 4 -- Serving Size: 2 zucchini boat halves (1 green, 1 red, 1 blue)

4 medium zucchini, cut in half lengthwise
1/2 cup salsa (I used mild)
1 pound lean ground turkey (or chicken)
1 tsp chili powder
1 tsp garlic powder
1 tsp cumin
1 tsp paprika
1/2 tsp oregano
1/2 tsp sea salt
4 oz no-salt-added tomato sauce
1/4 cup water
1/2 cup low-fat Tex-Mex shredded cheese
chopped cilantro or green onions for garnish (optional)

Preheat oven to 400F. Place 1/4 cup of salsa in the bottom of a large baking dish.

Using a small spoon (I used a teaspoon,) hollow out the centre of the zucchini halves, leaving 1/4-inch thick shell on each half. Chop the scooped out zucchini flesh and save 1/2 cup to add to the taco filling (squeeze excess water with a paper towel,) discarding the rest.

Brown turkey in a large skillet, breaking up as it cooks. When no longer pink, add the chili powder, garlic powder, cumin, paprika, oregano, and salt and mix well. Add the reserved zucchini, tomato sauce, salsa, and water. Stir and simmer on low for 15 minutes.

Using a spoon, fill the hollowed zucchini boats dividing the taco meat evenly, pressing firmly. Top each with 1 Tbsp of shredded cheese.

Cover with foil and bake for 35 minutes, until cheese is melted and zucchini is cooked through. Top with cilantro or green onions if desired.


Um easy side for a quick meal :)

Parmesan cheese
Panko Breadcrumbs
Italtian Seasoning

Cut zucchini into fries...

Wash with egg and then top with remaining ingredients.  Bake at 450 for 15-20 minutes


I don't know if it's because we haven't eaten ground beef in awhile or if this recipe was just that amazing - but both Ross and I were licking our plates clean!!  SOOO GOOD!!!

1 1/4 Red, 1/2 Green (plus any green you serve it with!), 1 Blue

1 lb lean ground beef
4 slices turkey bacon, coarsely chopped
2 tsp Dijon mustard
2 tsp Worcestershire sauce
1 tsp garlic powder
1/2-3/4 cup red onion, finely diced
1 (14.5 oz) can diced tomatoes, drained
3/4-1 cup cheddar cheese, shredded
Sea salt & pepper, to taste

In a 12" skillet, cook turkey bacon until done to your liking. Remove and dice the bacon into small pieces.  Brown beef, breaking it up as it browns.

When beef is brown, add all of the ingredients and mix well.  Cover and let simmer on low for 10-15 minutes, stirring occasionally.

Sprinkle cheese over meat, recover until melted.  Serve over fresh lettuce or in a whole grain pita pocket

Buffalo Chicken Salad

Rossy loves buffalo chicken and we needed something easy for lunch, so this was perfect!!  Really easy to make too!

Salad ingredients:
Chicken with buffalo wing sauce
1 green lettuce as a base
1 green of chopped celery, carrots, cucumbers, and tomatoes. 
1 red of your buffalo chicken
1 blue of blue cheese crumbles 

1 orange Bolten Farms yogurt ranch dressing (all natural, 45 cal) 

Monday, November 30, 2015

Thursday, November 26, 2015

Turkey Day Placecards & Tablecloth Tradition

Hosting Turkey Day for the 1st time this year, so I had to get out my creative hat and start putting together some decor :)

Pilgrim Placecards

Beverage Station

Thankful Tree & Tablecloth Tradtion
 I collected branches from outside and cut out leaves on the cricut -- then each person wrote down what they were thankful for and then hung it on the tree as the table centerpiece :)
Also, started a new tradition this year...I spent weeks trying to think of something that we could start this year, but that still honored my Mom.  It was such a hard day not having her present at our table...but this made me come up with the perfect idea.  I borrowed a tablecloth of my Mom's and ironed on two pictures of her in the center...Each year - we will section off an area and write the event, who hosted, and then everyone will sign their names / put huge milestone from that year within that area.  Then each year, we get to reuse the tablecloth at our gathering and sign away.  Always keeping my Mom close to our hearts and present at our table :)

Monday, November 23, 2015

Sunday, November 22, 2015

Lasagna Rollup

These were SOOOOO yummy!!!  I felt like I was cheating :)  AND so easy to make and you get lots of leftovers to eat later!

9 Cooked Lasagna Noodles
1.5 Cups Fresh Baby Spinach
2 Cups Ricotta Cheese
1/2 Parmesan Cheese
1 egg
1/2 Teaspoon minced garlic
1/2 teaspoon Italian seasoning
1/2 teaspoon pepper
1/2 teaspoon salt
1/2 pound Ground Turkey Cooked
Spaghetti Sauce
1 Cup Mozzarella Shredded

Preheat oven to 350F. Cook Lasagna Noodles according to package instructions. Put ground turkey on skillet and add salt and pepper to taste. Crumble and cook until all pink has cooked out. Set aside.

Mix Ricotta Cheese, spinach, parmesan cheese, egg, garlic, Italian seasoning, pepper, salt in bowl. Add in ground turkey. Set aside.

In a baking dish, place 1 cup of pasta sauce around the bottom of the dish. Spread evenly.

Lay a piece of wax paper on your counter, place lasagna noodles on paper and dab with paper towel to make sure all moisture is gone.

Spread cheese mixture evenly over each piece of lasagna. Begin rolling one strip of lasagna at one end and roll all the way up. Place in baking dish seam side down. Continue process with all lasagna pieces.

Top lasagna rolls with sauce and mozzarella cheese. Place aluminum foil over dish tightly and place in preheated oven. Bake for 40 minutes. Serve immediately.

Honey-Mustard Chicken Sandwiches

This was so so so simple to make - and so so so yummy!!  Perfect for dindin after work and then lunch during the week!!!

4  boneless, skinless chicken breasts
1/4 cup whole grain mustard
2-3 Tbsp. coconut aminos (soy sauce substitute)
1 Tbsp. local, organic honey 
1 cup low-sodium chicken stock
1/4 tsp. garlic powder
1/2 tsp. paprika

Freshly ground black pepper and salt to taste

Put all ingredients into crock pot, and cook on high for 4 hours or low for 8 hours. Shred chicken to serve.  Enjoy on your choice of bread or wrap.

Monday, November 16, 2015

Week 7 Menu and Recipes

Monday Recipe:
Turkey Meatballs
Tuesday Recipe:

Wednesday Recipe:
Spinach & Cheese Stuffed Chicken

Thursday Recipes:

Friday Recipes:

Sunday Recipes:

Sunday, November 15, 2015

Mini Meatloaf

Sorry I didn't get a good pic of these, but these were YUMMY!!!  So easy to grab for a dindin on the go!!  Perfection :)
2 meatloafs = 1 serving (1 red, ¼ green, ½ yellow)

1lb lean ground beef / turkey
1/2 yellow onion, chopped
2 egg whites
1/2 cup quick oats
1/4 cup ketchup
1/4 cup tomato sauce
Salt, pepper and garlic powder to taste
***I chopped an orange bell pepper and put at the bottom of the cups

Spray muffin tin with nonstick spray. Mix all ingredients for meat then ball up and place on top of peppers(if you choose to do peppers). Drizzle ketchup on the top of the meat. Bake at 400 for 35-40 minutes or until meat is cooked. 

Spinach and Colby Jack Stuffed Chicken Roll-Ups

Eh...that's really all I have to say about this chicken.  I thought it was going to be so tasty and wonderful, but it was just eh.
Serves 4 - 1 piece of chicken = 1 red, 0.25 green and 0.5 blue

1 lb boneless skinless chicken breast
1 cup of fresh baby spinach
1/2 cup of shredded colby jack (or cheddar) cheese
Freshly cracked black pepper
Garlic powder
Onion powder

Preheat your oven to 350 F.

Place your chicken in a plastic ziplock bag or between two pieces of saran wrap. On a cutting board using a the flat side of a meat mallet pound your chicken breast until it is a thin, even thickness. Season the side facing up with freshly ground black pepper.

Place the baby spinach and colby jack (or cheddar) cheese on top of the chicken close to one end. Roll up the chicken and secure with as many toothpicks as needed to keep the chicken rolled.

Season the top of the chicken with more freshly ground black pepper and a large pinch of garlic powder, onion powder and paprika. Rub the seasonings in so they really stick.

Bake for 20 minutes at 350 F. After 20 minutes turn the broiler on high and broil for an additional 3-5 minutes until the top of the chicken becomes golden and crispy.

Turkey Meatballs

Well aren't I so fancy?!  Making my own meatballs and stuff :)  This was really good and so healthy!!  Instead of noodles I just made up spaghetti squash and just threw some broccoli and meatballs on top - so good!
6 servings: 5 meatballs – 1 red, ½ yellow

20 oz 93% lean ground turkey
1 tsp sea salt
1 tsp dry mustard
1 tsp paprika
1 large egg
3/4 cup quick oats
2 cloves garlic, minced
1 T fresh parsley chopped
2 T tomato sauce, no sugar added
1 Large Spaghetti Squash

Preheat oven to 400.  Cover a large pan with parchment paper, set aside.

In large bowl, combine all ingredients by hand and mix well.

Roll into 30 1-inch balls. Place on baking sheet.  Bake for 15-20 minutes, until cooked through.

Cook spaghetti squash – heat a pot of water large enough to hold the whole squash.  When water is boiling, drop the squash and cook for 20-30 minutes.  When a fork goes easily in, it’s done.  OR cut squash in half lengthwise, remove seeds.  Place squash cut side up in microwave dish with ¼ cup water.  Cover with plastic wrap and cook on high for 10-12 minutes.  Let stand covered for 5 minutes and “comb out strands”

Serve this over spaghetti squash and broccoli and top it with Feta cheese.

Banana Berry Oatmeal Bake

Um gross...I had SUCH high hopes this was going to be yummy - I mean, check out these ingredients...however, all 7 of us hated it :(
 Servings: breakfast for the week for 2

2 cups Old Fashioned Oats (or Steel Cut)
3/4 Cup Natural Maple Syrup
1 Tablespoon Cinnamon
1 tsp baking powder
1 Cup Raspberries
1 Cup walnuts, chopped
2 Cups unsweetened Almond Milk or Coconut Milk
1 large egg
1 Tablespoon Vanilla Extract
1 Banana, peeled and sliced

Preheat the oven to 350 degrees.

In a large mixing bowl combine the oats, syrup, cinnamon, baking powder, half of the raspberries and walnuts. Mix well.

In a separate bowl combine the milk, egg and vanilla. Stir until the egg and vanilla are totally beaten in.

Spray a brownie pan with cooking spray or olive oil or coconut oil, anything to keep this concoction from sticking to the pan for life. Spread the oatmeal mixture out evenly in the pan. I know it seems super thin, but I promise it turns out fine! Now dump the milky-eggy-vanillay mixture evenly on top. Shake the pan a little if you need to get that milk to settle in.

Top it with the remaining raspberries and banana slices and throw it in the oven for 35-40 minutes and enjoy the amazing smell. Let it cool awhile before you eat it. 


Had the nieces over for a sleepover and this was the perfect large family meal :)  Everyone killed it!!  Who knew that this could be "clean" eating?!

Enchilada Sauce
Makes 3 cups

2 tablespoons olive oil
1 onion, chopped (about a cup)
3 cloves garlic, minced
3 whole, large tomatoes, diced
1 cup of spinach
1 tablespoons chili powder
1/4 teaspoon cayenne
1 teaspoons cumin
2 tablespoons chopped oregano leaves
1 teaspoon chopped rosemary leaves
2 tablespoons lemon juice
1 teaspoon salt
2 teaspoon freshly-ground black pepper

In a large skillet, heat olive oil over medium heat. Add onions and cook until browned, about 10 minutes. Add garlic and spinach and cook for another minute until the spinach starts to wilt.

Pour onions and garlic into the carafe of a blender and add tomatoes, chili powder, cayenne, cumin, oregano, rosemary, lemon juice, salt, and pepper. Puree the sauce until completely smooth 

Servings: 1 yellow (2 tortillas) 1 red (chicken mixture) 1 green (sauce) 1 blue (cheese)

4 Large Chicken Breast
1 Green Bell Pepper diced
1 Tablespoon Garlic Powder
1T Onion Powder
2 Tablespoons Mrs Dash Fiesta Lime Salt Free seasoning
1/2 Cup Salsa (no sugar added)
1-2 Cup water as needed
8 Corn Tortillas
2/3 Cups shredded cheese of your choice

In a medium sauce pan pour the water, garlic, onion, and bell peppers and bring to a low boil.
Add the chicken breasts and cover with a healthy layer of Mrs. Dash. Add the salsa on top.  Cook for about 20 minutes until done. The chicken will NOT be covered with water, so you'll need to watch it.
The water should be evaporated out most of the way and the chicken should shred with a fork. If not, place it on a cutting board and chop it into fine pieces. place back in the pan and boil until most of the water is gone. Feel free to add more seasonings if you need.

Preheat the oven to 350 degrees. Get a Pyrex dish and put about 1 cup of the ENCHILADA SAUCE in the bottom.

Microwave 8 corn tortillas for about 15 seconds. Coat each tortilla in the sauce (it doesn't have to be dripping) and put 1/2 of a red container in each one (1/4 of the chicken mixture) roll them up, and place them SEAM SIDE DOWN in the dish. Then, cover with about 3/4 of a cup of ENCHILADA SAUCE. Bake for about 20 minutes and remove. Cover with 2 blue containers of Shredded Cheddar Cheese (or alternative such as non dairy, like I did my side). Bake an additional 10 minutes. Remove from the oven and let them sit for about 15 minutes before serving

Mustard citrus grilled steak

Rossy is always wanting steak and I'm always...not :)  However, if he marinading it like this - I would always want it too!!  So good!!
Makes 2 to 4 servings


2 tablespoons Dijon mustard
1 tablespoon chopped garlic
1 teaspoon crushed red pepper flakes
1lb 1 1/4"-thick strip steak
1 teaspoon kosher salt
a squeeze of fresh lemon juice

Mix 2 tablespoons Dijon mustard, 1 tablespoon chopped garlic, and 1 teaspoon crushed red pepper flakes in a small bowl. Season one 1-pound 1 1/4"-thick strip steak with 1 teaspoon kosher salt. Coat with Dijon mustard mixture. Cover and chill for 4 hours.

Let stand at room temperature for 1 hour.

Build a medium-hot fire in a charcoal grill, or heat a gas grill to high. Grill steak, about 7 minutes per side for medium-rare. Finish with a squeeze of fresh lemon juice. 

Monday, November 9, 2015

Week 6 Menu and Recipes

 Tuesday Recipes:
Egg and Veggie Muffins
Hawaiian Chicken Sandwich

Wednesday Recipe: 

Thursday Recipe:

Sunday Recipe:
Broiled Tilapia

Sunday, November 8, 2015

Broiled Tilapia with Mustard Chive Sauce

I literally licked this sauce -- haha!!  It was SOOOOO good!!  Made this up with some carrots, risotto, and avocado and it was a great meal!!  YUMMY!
4 servings

Vegetable oil cooking spray
4 (5 to 6-ounce) tilapia fillets
Extra-virgin olive oil, for drizzling
Kosher salt and freshly ground black pepper

1/4 cup plain, full-fat Greek yogurt
2 teaspoons agave nectar or honey
1 teaspoon Dijon mustard
1/4 cup lemon juice (from 1 large lemon)
2 tablespoons chopped fresh chives
Kosher salt and freshly ground black pepper

For the fish: Preheat a broiler. Spray a small baking sheet or glass baking dish with vegetable oil cooking spray. Set aside.

Drizzle the tilapia fillets on both sides with olive oil and season with salt and pepper. Arrange the fillets in a single layer on the prepared baking sheet and broil until cooked through and the flesh flakes easily with a fork, about 6 to 8 minutes. Set aside to cool slightly.

For the sauce: In a small bowl, mix together the yogurt, agave nectar, and mustard until smooth. Whisk in the lemon juice and chives. Season with salt and pepper, to taste.

Transfer the tilapia to a serving platter and drizzle with the sauce.

Mexican Haystacks

Hello heaven!!  This was amazing!!  Look how pretty it is too :)  SO SO SO Good!!  We made everything the night before too, so it was super speedy!!!  Perfect amount of spice too!
Servings 5 - 1 yellow, 1 red, 1 green, 1 purple, 1 blue

2 cups uncooked brown rice
1 bunch fresh cilantro

1lb ground turkey
1 onion, chopped
1 tablespoon garlic powder
salt & pepper to taste
2-3 cups salsa

1 avocados, chopped
1 red peppers, chopped
1 ripe mangoes, chopped
fresh cilantro for garnish

Start your brown rice in a pot on the stove, or in a rice maker.

Next, add ground turkey and chopped onion to a large saute pan. Add garlic powder and salt and pepper. When the turkey is browned, add 4 cups of salsa. Bring the salsa to a boil and then reduce the heat to a simmer. Cover and simmer for about 20 minutes.

In the meantime, chop the cilantro, pepper, avocado, and mango. When the rice is done, simply stir in almost all of the fresh cilantro, leaving just enough to garnish each dish. 

Hawaiin BBQ Chicken Sandwiches

Um yum!!  Gotta love the crock pot meal :)  Want to thank P-Ron for this recipe!!  This was really good and both the boys liked it as well!!  Huge hit in the Sodahl fam!!  I omitted my bun so I didn't use a carb on the meal :)

Makes 6 servings - 1 red, 1 purple, 1 green1 yellow (if you use bun)



2 tablespoons olive oil
3 lb skinless bone-in chicken breasts
1 onion, chopped
1 cup unsweetened pineapple juice
6 oz can tomato paste
3 tablespoons low-sodium soy sauce (or coconut aminos)
1 tablespoon apple cider vinegar
2 tablespoons cornstarch (or arrowroot powder)
6 whole-grain hamburger buns (I like the Alvarado Street Bakery brand)
1 cored fresh pineapple, cut into chunks
(16-oz) package crinkle-cut carrots (or use baby carrots)

Heat oil in a large skillet over medium heat; add chicken.  Brown chicken 3 to 4 minutes; place in a 5- or 6-quart slow cooker.

Top chicken with onion.

Whisk together pineapple juice, tomato paste, soy sauce and vinegar; pour over chicken.  Cover and cook on Low 5 to 6 hours; remove chicken from slow cooker and shred with 2 forks.

Stir cornstarch into sauce in slow cooker; increase slow cooker heat to High and cook, uncovered, 30 minutes or until sauce thickens slightly.

Spoon chicken onto buns; top with sauce.  Serve pineapple chunks and carrots with sandwiches if using.


I was a little hesitant to make these cause I love myself some noodles...however, these were SO yummy!!  Even Brody ate them!!  It's just not even a contest -- I would use zoodles every much better for you!!
Makes 7 servings

4 zucchini
Olive oil

Use a spiralizer to make a bunch of zoodles

To pull out excess liquid, spread them out in a single layer on top of a payer of paper towels (placed on top of a dish towel).  Lightly salt them and then place another layer of paper towels on top.  After 20 minutes, replace top paper towel with a new one and roll them up in the paper towels to help press more moisture out.  Let sit like this for another 30 min – hour.

To cook – heat up a nonstick skillet with a tablespoon olive oil on medium-high heat.  Stir fry them tossing frequently till done.  Only takes about 3-5 minutes

We served it with clean tomato sauce -- yummy!!!