by Kristen Norton | May 28, 2019 | Recipes and Meal Ideas
When the weather is warm and the days are long, the last thing you want to do is turn on the oven or cook on the hot stove. Even in the colder months, it’s nice to have a simple go-to meal that requires little work. Slow cooker BBQ chicken to the rescue! Whisk up this homemade barbecue sauce, pour on top of the chicken and let it cook as you get on with your day.
This slow cooker BBQ with a delicious home-made sauce is so clutch for a quick and easy meal option. Make it a freezer meal, include it in your meal prep, or make it while you are at work.
Why make your own BBQ sauce??
It is so easy to just pick up a bottle of BBQ sauce at the store. Why even bother making your own? Unlike store-bought BBQ sauces, our recipe is free of added sugar. Even recipes online will call for honey, sugar, or ketchup. There is nothing wrong with a little sweetness, but if you are mindful of your added sugar intake, you know that it can add up really quickly. We opted for nutrient-rich and flavor-boosting tomato paste instead of ketchup. Tomato paste provides a boost of vitamin C, the powerful antioxidant lycopene, and no added sugar. Don’t worry, the sugar may be absent, but the flavor is not! Smoked paprika makes a big difference in this sauce, so you won’t want to skip it.
Slow cooker BBQ chicken can be a freezer meal that’s ready to dump-and-cook or it can be part of your weekly meal prep routine.
Whisk up the sauce, pour it over chicken breasts in a freezer bag, and stash it away until you need it. Simply, defrost the day before you want to cook it. It is also a great meal prep option.
Make it a Well Balanced Meal
Barbecue chicken is very versatile. On its own, it is Paleo, Low Carb, and Whole30 friendly. You can enjoy it on a hearty whole grain bun or a sweet potato with a hefty helping of sauteed zucchini, green beans, or another vegetable you enjoy.
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- 1 6- oz. can tomato paste
- 2 Tbsp. Dijon mustard
- 1 1/2 Tbsp. apple cider vinegar
- 1/2 cup water
- 2 tsp. garlic powder
- 2 tsp. chili powder
- 2 tsp. smoked paprika
- 1 1 ?2 tsp. oregano dried
- 1 tsp. sea salt
- 1/2 tsp. black pepper
- 2-3 boneless skinless chicken breasts
Whisk together all ingredients except the chicken.
Reserve a 2/3 cup portion of sauce to be added right before serving.
Place 2-3 chicken breasts in the bottom of a 6-quart crock pot.
Pour the rest of sauce over the chicken. Lift each chicken breast to make sure some of the sauce has gotten underneath then place a lid on top.
Cook on low for 4 hours or until the chicken shreds easily with a fork.
Shred chicken with 2 forks.
Cook for an additional 30 minutes on low.
Mix with the reserved sauce just before serving
by Lucy | May 3, 2019 | Recipes and Meal Ideas
It’s that time of year again! The longer warm days mean more time to play outside and less desire to spend hours in the kitchen. That’s why we love this simple salsa recipe to round out a taco salad for an easy meal or simply enjoy a with whole grain corn (or lentil) chips as a snack!
[mpprecipe-recipe:3804]
by Lucy | Mar 24, 2019 | Recipes and Meal Ideas
Dessert for breakfast? Veggies for breakfast!? As a dietitian, I get equally excited about both! And I think you will be excited too when you try this delicious morning treat.
If you want to start your day with a nourishing breakfast that is ready in no time, look no further. Simply make up a batch of these one night and have breakfast for the next 2-3 days.
Carrot cake overnight oats offer fiber, protein, healthy fat, complex carbs, and phytonutrients. In other words, it’s a breakfast that you can feel really good about.
If you like a warm breakfast like me, just slowly heat your oats up in the microwave (or on the stove if you have more time) right before eating.
Feeling fancy? Garnish with your favorite Greek yogurt and a few more raisins. I’ve also put granola or nuts on top to add a fun crunch.
- 2/3 cup oats old fashion
- 1/4 cup chia seeds
- 1/2 cup carrots shredded
- 2 cups almond milk unsweetened
- 2 tsp maple syrup
- 3 tbs raisins
- 1 tsp cinnamon
- 1/4 tsp allspice
Combine all ingredients into a glass jar with lid (pint size or bigger), secure lid, and shake vigorously to mix well.
Place in refrigerate for up to 4 days.
When ready to eat, stir contents of jar well, and pour half of oat mixture into a bowl.
Microwave for 20-30 seconds at a time if a warm oatmeal is desired.
Optional: top with a dollop of plain or vanilla Greek yogurt and/or chopped nuts.
by Lucy | Feb 27, 2019 | Recipes and Meal Ideas
Assemble a salad-in-a-jar and you will thank yourself for it! During a busy week, you can easily grab your salad, dump into a bowl and start enjoying it in minutes.
Putting the salad in a glass jar with an airtight lid ensures it stays fresh for several days. Just be sure to keep your dressing away from your greens by layering your ingredients carefully.
There are many salad variations, but here is one from one of our Meal Prep Workshops that our clients love. It’s sweet, tangy, and satisfying.
If you are looking to complete your meal with a bit more protein, you can easily add more protein-rich foods such as tofu, boiled eggs, chicken or fish. These items are best kept out of the jar and added to the salad right before eating. If you have berries on hand, they go well on top of the salad also.
- 2 tablespoons olive oil
- 2 tablespoons orange juice
- 2 tablespoons lemon juice or juice of one lemon
- 1/2 teaspoon thyme dried
- 1 teaspoon Dijon mustard
- 1 teaspoon rice vinegar
- 2 teaspoon maple syrup
- 1/2 teaspoon salt
- 1/2 teaspoon pepper
- 1 small red onion chopped and divided in half
- 1 large orange peeled, chopped, and divided in half
- 5 cups mixed greens
- 2 oz goat cheese
- 2 tablespoons dried cranberries
- 2 Tablespoons chopped nuts
To make the dressing, combine the first 9 ingredients in a small bowl and mix thoroughly.
Pour half of the dressing in 2 large wide-mouth mason jars.
Add 1/2 chopped onion and orange slices into each jar.
Add 2.5 cups mixed greens to each jar.
Top each salad with 1 oz goat cheese, 1 Tbsp chopped nuts, and 1 Tbsp dried cranberries.
Close with airtight lid and store upright in the refrigerator for up to 5-days.
For additional protein, add grilled chicken, fish, boiled eggs or tofu.
by Lucy | Dec 13, 2018 | Recipes and Meal Ideas
- 1/4 cup organic oats
- 1/4 cup almond flour
- 1 tsp pumpkin pie spice
- 1 tsp ground ginger
- 1/4 tsp salt
- 1/2 tsp vanilla extract
- 1 cup dates pitted
- 1/4 cup coconut flakes optional
Mix all ingredients, minus dates, into a food processor and blend into a fine flour consistency.
Add 1/2 dates* into food processor and chop until thoroughly combined. Repeat with remaining dates until mixture becomes like a thick dough. *Add water, as needed, for a sticky dough-like texture
Form dough into bite size balls. Sprinkle with coconut flakes (optional) and serve.
Store leftovers in air-tight container in the refrigerator for up to 10 days.
by Lucy | Dec 13, 2018 | Recipes and Meal Ideas
- 1 small bunch green grapes
- 1-2 ripe bananas
- 1 pint strawberries
- Yogurt raisins or mini marshmallows
- Toothpicks
Prepare ingredients:
Wash & remove grapes from the stem.
Slice banana into 1/4 inch round slices.
Wash strawberries and remove the green top.
To assemble:
Start by sticking 1 yogurt raisin on the tip of the toothpick
Next slide the strawberry on the toothpick (top faced down)
Then add 1 banana slice
Finally, add the green grape to complete the Grinch.
Enjoy with friends or family at your next holiday party!
