Taco Salad Tuesday!!!

I know it sounds like I'm way too excited for taco salad as I used three exclamation points in the title. 

If you didn't see my post from yesterday, I'll sum it up for you in a few words:  I don't like to cook. 

Some days I despise cooking, however when it's done and the family is pumped to hear "Raspberry Chicken" night, I cannot surrender to take out.  It makes it worth it!

The other reason I cook is of course because garbage in equals garbage out.  I haven't been making too many salads lately and my daughter came home from school and made her own salad ... that's huge for her!  So I realize they do crave some good stuff after all.

Ok, so I started last night with my famous raspberry chicken.  I will post that another night (although it is up a few times on the blog from other posts).  But tonight I took out an old Cooking Light cookbook and tweaked a recipe that was so easy and reminded me of a burrito bowl at Chipotle.  It's versatile enough for my picky family and can easily use leftover chicken instead of beef.

Taco Salad

Best to assemble ingredients ahead of time and then just throw all together.  Add or delete what ingredients your family might like.  I put some guacamole on the side, didn't have tomatoes, and put the beans in a separate bowl so my kids didn't complain.  Next time I think I'll add some shredded carrots just for some added color or add some sweet bell peppers to the mix.

1 pound of ground sirloin (grass fed if possible)
1 taco seasoning package
3/4 cup water
1/2 cup sour cream
1/2 cup salsa
8 cups shredded lettuce (I chose organic prewashed romaine)
4 cups of broken tortilla chips
2 cups fresh tomatoes, drained
1 cup shredded sharp cheddar cheese, divided
1 (15 oz) can of kidney beans, drained and rinsed
1/2 cup sliced ripe olives

1. Cook beef in a large skillet over medium-high heat until browned, stirring to crumble.  Stir in taco seasoning and water.  Reduce heat and simmer for 5 minutes, stirring occasionally.
2. Combine sour cream and salsa in a small bowl.
3. Combine beef mixture, lettuce, tortilla chips, tomatoes, 1/2 cup cheese, and beans in a large bowl.  Drizzle sour cream mixture over the salad and toss gently.  Sprinkle the rest of the cheese and top with olives.  Serve immediately.

Makes about 8 servings that are 2 cups each.

 Tossed Taco Salad ... minus beans and tomatoes!

Oh, and those 3 exclamation points up there in the title?  When I was in college, the dining hall at James Madison University had taco salad on Thursdays.  It was the best day of the week in our opinion!

Hope this inspires some of you to make dinner tomorrow night ... so easy and everyone was happy. Just make up your mind for dinner to be an investment in your family :)

Happy Eating,
Krista

New Season ... New Thinking

Happy December Everyone!

I have been away from writing for a few months and I really do miss it!

Here's the thing ... I almost always write about food.  Whether it be menu planning, healthy ideas, easy meals, time saving strategies, it's always about food.

I have to be honest here ...  I really do not like to cook.  There ... I said it.

I hate cooking.  Even better.

I hate shopping, prepping, cooking (which often results in me burning the meal), and cleaning up.  I've kinda slipped back to winging it many nights.  And it's been ok, we've somehow managed to eat every night.

I have so many other things I LOVE to do.  I'm in love with looking through the lens of my camera to see things in a simple, efficient, creative way.  I get lost in time just shooting a sunset - which is usually why I burn dinner.

Cooking is a chore to me that I know needs top priority as my active family needs to refuel after all those practices and games.  It's just not my favorite thing to do.  But I feel the difference when I don't eat well.  I can't imagine putting out all the energy they do almost every single day and not eating well.

So what I thought I would do, is for the month of December, I will be posting a recipe 4 nights each week to keep me on track.  If anyone wants to join along they can just jump in.

I also have a new website that I'd love to post these recipes on.  Click here to check it out:  Refuel Your Game.  I'll continue to post the blogs on fb as well ... tomorrow night will be the first recipe.  I guess I need to dust off the binder of good meals. 

One last thought ... we had a great Thanksgiving weekend!  A big thank you to my sister and her husband for hosting, my mom for making a fantastic turkey and my nephews for entertaining us at the dinner table.  So much to be grateful for!  Then there's the soccer tournament weekend.  It's been a really busy fall that just keeps going.  After another weekend away, my husband says to me ... "Remember when our biggest decision was what poem we would read to the girls at night before bedtime?  There was no worry over what college to consider, the logistics of being away for tournaments, if we could schedule any hours for Hannah to drive with her instructor, how to get to the chiropractor when there's no time?  I'm going to get that book "A Pizza the Size of the Sun" and read it to them tonight!"

And he did.  The giggles and cozying up were priceless.  They were so happy.  And that is how we ended our 4 day weekend.  I'm terribly blessed and ready to take December in stride.

Much Joy,
Krista

Thanksgiving!

Oh and if you love photography and want to see what I've been up to (no soccer shots I swear!) follow me on Instagram at kdn3. 

Wondering What I "Should" Be Doing Right Now ...

Ok, so my lack of blogs and information sharing is starting to get to me lately.   Why can’t I sit myself down and just get all those easy recipes out there or maybe some new tool I found to make your life easier?

Simple I guess ... seasonal summer brain.
I love lazy and carefree days.

And I am seriously off schedule.  As much as I try to get up and follow the routine that is in my head, I just love to wander off and explore other stuff.  Like what flowers are blooming today in my garden, or what flower wants to be photographed, or maybe if the hummingbird found that feeder yet?  I am probably attention deficit as I'm getting older.  So hard for me to finish the task put in front of me. 

I wonder if it’s my aging brain (trying to keep it active with those memory games on my ipad), my lack of set schedule, the weather,  or maybe the kids being home.  I mean I write about the importance of keeping a set menu and shopping with a list!  How is it that my refrigerator is empty and we are ordering out *gasp* more than ever?  I am actually hungry as I write this at my daughter’s speed school! 

I never want to wish for Fall because that means Summer will be over. 

But I am hurting for some semblance of a schedule. 

I guess I don’t hate schedules like I thought I did. 

Deep breath ... two teenage girls in the house ... money being spent like crazy ... not much time for my husband and I to do date nights ... vet bills, dental bills, soccer teams, and the list goes on.  But you know what?  It’s all going to be ok ... I am grateful for the craziness.  Maybe not at this moment, but I am very thankful to have a family who makes me happy and proud most of the time.  I am in love with my furry best friend who is showing signs of aging lately, I am grateful we have two cars to shuttle around our busy kids, and I am grateful we get to spend a lot of time in our cars catching up with each other as we go to the events.   That’s what I’ll remember when they’re gone.  Not my lack of cooking meals this summer or keeping the house presentable.

I know so many people going through the never-ending challenges of raising a family and are strapped financially, emotionally (did I mention I am the mother of two teenage girls?) and just plain tapped out.

My only thoughts right now are be grateful for what you have right now, at this moment.  Look around you.  Where are you right now?  What makes you happy right now? 

 There are always things we would like to be better.  It’s how you deal with them that give you the strength to pull ahead and not fall behind and feel lost.  Gratitude journals make it simple to ground yourself and put it out there that you’re happy, even if this day is not the easiest.

Ok, thank you for listening.  I will go home and make a shopping list and get some food back in the house.  Sometimes a good meal does wonders for everyone.  And maybe a glass of wine ;)

At least that’s what I am expecting.

Be Well,
Krista

**Keep an eye out for my newly designed website in the near future.  I do have my program for 30 days of meal planning and shopping lists available at your convenience!  I did the planning for you - you just have to test them out with your family!

Balsamic Watermelon Feta Salad

Balsamic Watermelon Feta Salad

Easiest salad on earth for a sweet boost of energy!

My family loves watermelon.  This simple summer fruit has so many benefits besides tasting good!

For the athletes in your house, the easy to digest watermelon is the greatest recovery snack after workouts.  Rich in amino acids these chunks of sweetness help with sore muscles and recovery time.  L-citruline is rich in nitric oxide oxide, a gas that widens blood vessels which help in removing lactic acid build up. 

Balsamic Watermelon Feta Salad                    

Ingredients:
fresh watermelon cut into chunks
balsamic glaze (or similar dressing) *
fresh mint finely chopped
crumbled feta cheese

Directions:
Combine the watermelon, mint and feta cheese.
Sprinkle a few drops of the balsamic glaze over the top.
Toss gently.
Enjoy!


A huge thank you goes out to the CVS Physicians Assistant who told me about this salad!  We were exchanging foodie ideas and she brought this up.  I went home and threw it together.  Just a nice side to make when you have so much watermelon you don’t know what to do with it! 

*I use the balsamic glaze available at Trader Joe’s.  A few drops are full of flavor!

Enjoy!

Krista

Nutrition in the News!

World Cup Brings Nutrition into the News

 

Refueling Athletes Getting Attention!

I am always THRILLED when the basics of how athletes should eat gets some attention!

If athletes (and their parents) invest so much, just to play the game - the equipment, the training, the traveling, the sacrificing of many other things - why not consider what is being put in the "fuel tank?"

US Head Coach Jurgen Klinsmann talked about "The 10 Nutrition Rules to Follow" in an article in January 2012 on US Soccer.  Basic common sense rules, but sometimes when the rules come from someone other than the parent, kids will heed the advice!

As our kids play their summer tournaments, keep in mind these rules and remember it's not just game day that matters.  Keep eating the rainbow in your house, keep well hydrated, rested, eating lean protein, healthy fats, eat smaller meals more frequently, post and pre-workout meals matter, breakfast everyday, limit processed foods, and if needed, supplement wisely.

If the U.S. head coach gets his team to eat well, maybe we can convince our kids that burgers and fries before games are just not going to do it for them!

Here are his rules for you to share with your kids ...

The 10 Nutrition Rules To Live By

1. COME BACK TO EARTH: Choose the least processed forms of food such as fruits, veggies, whole grains and high fiber carbohydrates.

2. EAT A RAINBOW OFTEN: Eat fruits or vegetables with each meal. Choose a wide variety of colors for the biggest benefit.

3. THE LESS LEGS THE BETTER: Include a LEAN protein source with each meal.

4. EAT HEALTHY FATS: Include healthy fats in your diet like olive oil, nuts, natural nut butters, seeds, avocado, fish, flaxseed and flaxseed oil.

5. EAT BREAKFAST EVERY DAY: When you eat within 30 minutes of waking up, you jump start your metabolism. This gives you more energy to get your day going.

6. THREE FOR THREE: Eat smaller portions more often, spread evenly across the day. No excuses – you should be eating 4-6 meals/day! Aim for all three macronutrients (carbs, protein, and fat) every three hours for optimal fueling.

7. STAY HYDRATED: Dehydration = Decreased Performance. Drink at least three liters of non-caloric beverages (water/green tea) every day.

8. DON’T WASTE YOUR WORKOUT: Have a post-workout recovery meal or shake that combines both carbs and protein immediately after your training.

9. SUPPLEMENT WISELY: Fuel first and supplement second. If you are not getting what you need through food, add a multivitamin supplement into your daily routine. Create a smart supplementation program that improves your performance without compromising your health or draining your wallet. Before you take any type of supplement, make sure to check in with your doctor or registered dietitian.

10. SLEEP: Aim for eight hours of sleep. If you can’t get eight hours daily, consider power naps when you can. The body recovers and repairs best when it is sleeping.

And to finish off …

The 80/20 Rule: Each meal and snack is an opportunity to fuel your body optimally. Choose the foods that are best for you 80% of the time and incorporate some of those foods that may not be the best, but are your favorites, 20% of the time!

Have a fantastic night!  Happy Watching!
Krista

Spinach Strawberry Salad!

Spinach Strawberry Salad

To make this salad in a jar,  put each ingredient into jar in this order:

Ingredients:

Strawberry-Lime Vinaigrette (see below)
Cooked Quinoa
Sliced Strawberries
Unsalted Sunflower Seeds
Crumbled Feta Cheese
Baby Spinach

Dressing:
2 T Extra Virgin Olive Oil
2 tsp strawberry preserves
1 T freshly squeezed lime juice
1 tsp mustard
1 T white wine vinegar
salt and pepper to taste

Directions:

• Layer the above ingredients into a mason jar using the amount that would fit your needs. 

• Keep chilled until ready to eat.

• Give the jar a shake before emptying onto a plate.

This salad is packed with fiber, protein, phytonutrients, omega-3 fatty acids, iron, and flavonoids which protect from free radicals.  These act as anti-oxidants which makes it heart healthy. 

Enjoy!

Krista

Steak with Raspberries, Dates and Blue Cheese

This was a big hit in our family!  An early Father's Day dinner gave me a good opportunity to test it out!  Give it a try this weekend and I'm sure you will be the rockstar of your family!

I suggest finding the best cuts of natural meat you can ... try to find as close to organic, grass-fed beef.  Besides being much healthier for you, the difference in taste is substantial.  Totally worth the money.

Enjoy!

Steak with Raspberries, Dates, and Blue Cheese

Serves 8

Ingredients:

1 cup red raspberries
3 tablespoons of sugar
2 tablespoons balsamic vinegar
1 tablespoon olive oil
1 small onion, thinly sliced
8 dried dates, chopped
2 ounces ham, chopped
1 teaspoon finely chopped fresh rosemary
3/4 teaspoon garam masala
freshly ground black pepper
8 boneless beef tenderloin or rib-eye steaks (about 2 1/2 pounds total)
Salt
6 ounces blue cheese, crumbled

Directions:

1. Preheat your grill on high or preheat your broiler.  Lightly oil the rack or pan.
2. Combine raspberries, sugar, and vinegar in a small saucepan.  Simmer for 10 minutes or until reduced by half.  Set aside.
3. Heat the oil in a medium skillet over medium heat.  Add the onion and cook until soft.  Add the dates, ham, rosemary, garam masala, and 1/2 teaspoon of pepper.  Cook for 5 minutes, or until the dates are very soft.  Set aside and keep warm.
4. Generously season the steaks with salt and pepper.
5. Grill or broil the steaks for about 12 minutes, turning once or until a thermometer reaches 145 degrees if you would like your steak medium rare.
6. Place each steak on a plate.  Top with equal amounts of cheese and cover with some of the date mixture.  Drizzle a few tablespoons of the raspberry sauce over everything.  Serve remaining fig mixture as a side.

Happy Father's Day to all of you amazing dads!  Have a fantastic day!

My Daddy and Me!