No Bake Cookie Dough Bites

Cookie Dough!!!

Oh yeah!  There is a guilty pleasure even writing the words ... it's hard to find anyone who doesn't know the joy of a spoon and a bowl.  Magical.

Of course if I did that now, my stomach would revolt and I'd pay for it later.  I love these easy recipes that give you a bit of the cookie dough treat along with some good ingredients (cashews and oats in this recipe)  to hold you steady instead of flying high on sugar and then crashing!  I get my fix and without the guilt and don't worry about the after thoughts of, "OMG that means I have to do a million miles on the treadmill!"

Yes, for the gluten free crowd, this is very doable!  Of course you can experiment with different grains, nut butters, fruit, chocolate bits ...

Wrap these up and put in your freezer for a quick fix or a pre-workout/post-workout snack for you or your young athletes!  Maybe even throw them in their lunches and they will become the rock stars of their lunch tables!

Chocolate Chip Cookie Dough Bites

1 cup raw cashews
1/2 cup old-fashioned rolled oats
1/4 teaspoon salt
1/2 teaspoon of cinnamon
3 tablespoons maple syrup
1 tablespoon vanilla extract
1/4 cup chocolate chips

• Combine cashews, oats, salt and cinnamon in a blender or food processor.  Pulse until a fine powder forms but be careful not to overprocess to cashew butter.
• Add the maple syrup and vanilla extract to the mixture.  Pulse again until it forms a ball of dough.
• Remove from blender/processor.  Use a butter knife to remove all of the dough.  Place into a small bowl and add the chocolate chips.  Mix chips gently to distribute.
• Use 2 spoons to portion into whatever size dough balls you would like.  Place into a container to store in the freezer or fridge or take with you on the go. 

Have fun with your own creations!  I'd love to hear your combinations!
Krista

Frozen Coffee Protein Shake

It's that time of the day when you are hoping for a nap or someone bringing you a cuppa joe.  I love my freshly ground coffee in the morning and if the sun isn't shining at about pick up time from school, I feel really sloth-like.  However, the coffee belly is not for me in the afternoon so I came up with this super quick smoothie/snack/booster.  I love it and don't get the upset stomach and of course just 4 ounces of coffee thrown in along with some raw cacao powder, raw hemp powder and a scoop of chocolate protein powder ... you are set and ready to get those kids to their practices!

FYI ... people always ask me where they can buy the raw cacao powder and raw hemp powder.  I bought mine at the local health food store, however I now see them at grocery stores and of course you can always find it online.

Frozen Coffee Protein Shake

8 oz. unsweetened almond milk
4 oz. brewed coffee
1 scoop chocolate protein powder
1 Tablespoon raw cacao powder
1 teaspoon raw hemp powder
handful of ice cubes

Blend away!

note:  you can add peanut butter, almond butter, hazelnut butter, etc if you wish.  I try to keep it as simple as possible as I don't need any extra sugar at this time of the day!  Also, contact me if you're in need of a great protein powder.  I am a distributor of Juice Plus Complete.  It comes in both french vanilla and dutch chocolate.

Antigua ...

Got a great big dose of vitamin D and happiness last week!

Antigua flowers

 At breakfast one day last week, I found my way to the smoothie bar!  Just checking to see what they had ... melons of all kinds, bananas, coconut, raw oats, local honey, peanut butter, yogurt, milk, soy milk, skim milk.  I of course had to share my love of greens to them.  I thought they rolled their eyes when I left, but lo and behold, I went back the next day and they had it for me!  Granted it was frozen spinach as I didn't see a single fresh spinach leaf there all week, but they asked me how to make one.  So cool!  Hopefully they are spreading the green happiness to new guests this week!

ps ... I found another favorite green drink there ... frozen mojitos!  Serious mint muddling going on in these drinks!

Be Well!

Have Fun!
Krista

Pulled Chicken

For the busy mommaletes out there ... 

Here you go ... yes another slow cooker!  But it's still cold here and for some reason that makes me stay with the warm meals that cook themselves.  Sorry, that's how I roll these days.  Easy makes me happy!

Spent the weekend with my family in Virginia because that's where my daughter's tournament was ... the nicest kind of tournament is when you get to be in someone's home ... and thank you Ellen and Chris ... you are so destined to host us again next year!  So thankful!

For the picky eaters in your house ...

 

Shredded Chicken

2 pounds of chicken breasts
1/2 onion
salt and pepper to taste
1 lemon
1 cup chicken broth

This pulled chicken can be made ahead for a few days of meals ... read through to the bottom of the page.  Use boneless breasts or on the bone.  Feel free to make more than 2 pounds!  You can start them from the freezer ... no defrosting necessary.  Yay!

Directions:

1. Slice 1/2 onion and put into microwave safe bowl with about 1/2 cup water.
2. Microwave for 30 seconds to release flavors.
3. Add onion to slow cooker along with the water.
4. Add 1 cup of chicken broth to onions and stir.
5. Lay the chicken breasts over the onion mixture.  
6. Salt and pepper to taste.  Turn over and season again.
7. Squeeze lemon juice over chicken.
8. Turn on low for 6-8 hours or high for the same time if you started with frozen chicken.
9. Remove lid and shred chicken using two forks.

Options:
You can use pulled chicken in many ways.  If you'd like to try bbq pulled sandwiches, here is a simple sauce you can combine and cook about 30 minutes before serving on the stove and add to the slow cooker.  Use the amount you feel is best.  I like to "under-do" rather than "over-do" as you can always add more sauce.

BBQ Sauce:
12 oz bbq sauce
1/4 cup dark brown sugar
1/2 cup basalmic dressing
2 Tablespoons of Worcestershire sauce

Other Uses for Shredded Chicken:

There are so many uses but here is a quick go to list:

• quesadillas
• soups
• tacos
• pasta salads
• stir fry
• sandwiches
• paninis 

Are your athletes getting enough protein?  If they seem to be carb loaders and you'd like to add some protein, have a plate of chicken at the ready in your fridge ... you'll be surprised how it comes in handy.  

My favorite kind of planning is to make more than we need and just reinvent it the next night.  Got my extra chicken ready for tomorrow ... so easy!

Back to the field we go ...

 Enjoy your brighter days!  3 more days to Spring!

In Wellness,
Krista
 

Spring Sports in the Air ...

What a long, long season it's been ... 

way too long in my book but I hear the birds getting busy and see the sunlight  changing ... it's coming people!  Two weeks from today we have the official first day of spring!

If you're a mom of an athlete who plays a year round sport that is getting ready to get back to the fields, you may have an insane looking calendar looking you in the face right now.  For me, this week is kinda the calm before the storm.  Although it has been normally busy for the kids, it's going to get really challenging for them starting this weekend.

I'll be honest - I've been a bit on the lazy side this winter in regards to pushing the veggies at them every day.  I am ready now to get them fully loaded with more plants than they're used to as I see a difference in myself when I get lazy and don't get my plants in me!

Why am I posting about veggies and fruits?  The suggested amount for kids is 7-9 servings of veggies and fruits.  If they're endurance athletes the suggested amount is 13 servings or more!   That's a lot for most of our kids!  But here's the deal ... it is worth it for them to get these valuable phytonutrients in their bodies!  *see note at bottom

Kids who play sports demand a lot of their growing bodies.  The athletes who are playing back to back games are demanding even more of their bodies.  When the muscle cells are weakened because of excess physical demands, stress or emotional depletion, they are unable to absorb the oxygen needed to refuel and will not be able to perform the way they know they are capable of.  This oxidative damage is something that has been written about by the sports and science community for some time, but it is something that can be addressed with diet and nutrition.

 

So what's a parent to do with kids who are under lots of pressure to do well and feel like they are tired much of the time?

Fuel them up with some simple food that is not that hard to get ... at least those snacks between games that you might want to add to the bag of tricks they bring with them.

• sliced oranges, clementines
• apples 
• bananas
• cut up melon
• carrot sticks, celery or any other veggie they can pick at
• frozen grapes
• trail mix that is limited in chocolate
• raw almonds, sunflower seeds, pumpkin seeds
• strawberries
• yogurt with fruit
• string cheese and crackers
• plain pasta with a bit of olive oil and sprinkling of cheese 

You'll notice everything on this list is easily digestible.  There is nothing fried.  Just simple, easy food that will give their bodies energy with the added phytonutrients to help refuel for the next game. 

*note:  if your children are not getting the 7-9 plus servings of fruits and vegetables everyday, let me know.  I would love to let you in on the miracle whole food supplement we have used in our house for some time and love!  Capsules or chewables offer 17 different fruits, vegetables and grains every single day. 

krista_daley@yahoo.com

Here to a strong and beautiful spring!
Much gratitude,
Krista

We are so ready to say hello to spring!  

Tenderloin in the Crock

This is so good.  So, so good, your family will be psyched the minute the smell the awesome aroma when they walk in the door.

I'm not a big meat and potatoes kind a girl, but my family is, and I have to say, I think it's one of those comfort foods we love on a Monday night.  So instead of meatless Monday, I do comfort food Monday and leave the meat out on at least 1 other day each week.

I'm also not a pork eating girl but my family loves pork chops (if I can find humanely raised organic pork), so when we were out at Fairway last week right after Hannah got her braces off,  I spotted an organic pork loin, and grabbed it as they do get tired of the same chicken and turkey and occasional beef every week.  So here is a recipe I found and you really have to try it.  You can use any kind of meat I believe, but here it is with pork.

Balsamic Pork Tenderloin 

Serves 6-8

total time:  4 hours 5 mins

• 1 2-3 pound boneless pork tenderloin
• 1 cup chicken broth
• 1/2 cup basalmic vinegar
• 1 tablespoon Worcestershire sauce
• 1 tablespoon low sodium soy sauce
• 1  tablespoon honey
• 1/2 teaspoon red pepper flakes
• 2 cloves garlic, minced

Instructions:

1.  Place the pork tenderloin in the slow cooker.  Mix together all the remaining ingredients.  Pour over the pork and set the timer.  4 hours on high or 6-8 on low.
2.  After the pork has cooked, remove from slow cooker and pull apart.
3.  Serve sauce over each serving.

Done.  Sorry no pictures as we ate it up really fast as it was time to get to the next practice.  Suggestion:  serve over mashed potatoes (I actually got a "this is really good mom" comment from both kids and rave reviews from Bry).


Check out my new bracelets ...

Love this!  You can check out her shop:


https://www.etsy.com/shop/farmgirlpaints

You get to design your own creations with choices of straps, plates, and of course what words you'd like to look at on your wrist.  She's only open a few days at a time during certain months so check it out as she's open next week for four days!

Have fun!

Krista

Chocolate Mint Smoothie ...

Weather Funk!

I don't know about you but I'm having a tough time getting motivated with this non-stop winter weather!  Well, I'm motivated ... I've been spending lots of money online lately as that's easy!  But I honestly feel like a hibernating bear on some days ... even sneaking in a few naps lately ...

I'm sitting down to write with pouring rain, my neighbor hanging out his window knocking the snow and ice off his roof, fire sirens going off, ugh!  Even my chiropractor told me today that people are so "off" ... quick to react and very agitated.  

Yeah it really sucks right now. 

However I have to share my stand by tool to those of you feeling really funky today.  I've written about it before but do yourself a favor and do a gratitude journal.  Or maybe even just a mental gratitude slate.  Take notice of the things you have and you'll feel much happier.  If you can come up with ten things right now that you are grateful for you are on your way to a better mindset.

Even when you get dirty looks from those cars passing you because you're sticking too far out of the street to see over the snow bank!

You are in charge of how you feel!  

Here's a quick recipe to help you de-funk your energy:

Chocolate-Mint Smoothie

1 scoop of chocolate protein powder

1 cup of unsweetened almond milk

1 stalk of celery

1 handful of baby spinach

1/2 avocado

3 ice cubes

3 mint leaves or 2 drops of peppermint oil

Put the milk in first and then add the rest of the ingredients.  Blend until smooth. 

Enjoy!

Krista

Change is good ...Celebrate it!

Is most of your energy dedicated to supporting your young athletes?  You know, making sure laundry is complete for tomorrow morning, having enough food in the house for them ... is it your turn to drive the carpool?

If yes, read on ... if no ... I'm not offended if you tune out.  But there is a great appetizer recipe at the bottom to add to your list of go-to's ...

If you are still reading, you know where I'm coming from.

Although it is not a terrible thing to have a young athlete to look after...

(are you tearing up at the Proctor and Gamble Olympic commercials?)

there comes a point that we mommas feel a bit tired of the same old - same old, that manifests after years of being the momma they go to for all things.

Again, not a bad thing.

If you're ready for a change in your well-being and energy levels here's what I have come up with:

CELEBRATE YOU!

When you are looking for a path or motivation to get yourself back on track, you need to view this step as a celebration instead of a chore.

Simple words?
Big change!


Who wants to think of a healthy "you" with chores attached to the image?

I think it's all the way you perceive how things work.

If you see something as a chore, it just isn't fun.  At least I don't feel the fun when I think of a list of chores.  If you think of something as a celebration of what you have, or what you are at this moment in time, it tastes much sweeter.  Are you thinking of sea-salt caramels like me?

Digression aside, I  often think about all the complaints I hear from people about things in their life.  Whether it be about needing to lose weight, finding more time, making more money, cooking healthier, finding gluten-free foods, everyone sees it as a big issue of need and want.

Is it too weird to want to shift that thinking to:  have and enjoy?

I don't think so.

If  you are looking to upgrade yourself to include more healthy habits, envision that thought as a privilege.  You have made the decision to change some things up, because that feels right to you.  Yay!  Accept that you are celebrating change!  Enjoy that first step of positive thinking and make the commitment to it.

Whatever you are committing to, whatever you are trying out, celebrate yourself and that you are in charge.  Not your kids, not your husband, not your puppy, just YOU!

Much Gratitude!
Krista

Tomato-Avocado Dip

2 avocados, chopped
2 tomatoes, chopped
1/2 red onion, chopped
feta cheese - use to your liking
extra virgin olive oil - drizzle over the top
red wine vinegar - use about 1/2 the amount as oil
Combine the above in a bowl.  I love feta cheese and never measure, but you can adjust to what you feel is necessary.  

One of my favorite spots ... green trees are coming ... are you ready?

Much Gratitude for your support in my blog last week!!!

I was overwhelmed with comments and love and feel beyond humbled by it all.  In all honesty, I wasn't even going to post it as I felt this brought too much attention my way!  But when I use my words to help those with brain tumors possibly get more understanding, it's worth it!  Everyone has their own struggles ... maybe it's not a brain tumor but to live with a positive mindset that you can accomplish anything, is all that matters!

Namaste,
Krista