1 pound boneless, skinless chicken breasts, cooked and shredded
1/2 – 1 teaspoon kosher salt, divided
1 tablespoon avocado oil
2 small red, yellow, or orange bell peppers, cored and diced
1 medium yellow onion, diced
1 teaspoon chili powder
3/4 teaspoon garlic powder
1/2 teaspoon cumin
1/2 teaspoon black pepper
2 cups reduced-fat shredded Monterey jack or Mexican blend cheese, divided
1 1/2 cups plain nonfat Greek yogurt
2 (4-ounce) cans diced green chiles, drained
8 (7-inch) whole wheat flour tortillas
1 (15-ounce) can green enchilada sauce
For serving: diced fresh tomato, fresh cilantro, diced avocado, diced red onion, as desired
1. Pre-prep: cook and shred chicken.
2. Preheat the oven to 350 degrees F. Lightly coat a 9×13-inch casserole dish with baking spray and set aside.
3. Heat the oil in a large skillet or sauté pan on medium heat. Once oil the is warm, add the peppers and onion. Cook, stirring occasionally, until the vegetables soften and the onions become translucent, about 8 to 10 minutes.
4. Add shredded chicken to the skillet along with 1/2 teaspoon salt, chili powder, garlic powder, cumin, and black pepper. Stir to coat evenly, then remove the skillet from the heat and let cool.
5. In a large bowl, combine 1 cup of the cheese, Greek yogurt, and green chilies. Once the chicken and veggie mixture has cooled to nearly room temperature, add it to the bowl with the yogurt mixture and stir to coat evenly.
6. Fill each tortilla with a slightly heaping 1/2 cup of the chicken-yogurt mixture. Roll closed and place in the prepared dish, seam side down. Repeat with the remaining tortillas. Pour the green enchilada sauce evenly over the top, cover the pan, then bake for 30 minutes.
7. Remove the pan from the oven, uncover, and sprinkle with the remaining 1 cup of shredded cheese. Bake uncovered for 5 additional minutes, until the cheese is melted.
8. Sprinkle with desired toppings and enjoy!
I'm not exaggerating when I say I've found the perfect chocolate chip cookie recipe. Like my favorite to date ever.
These chocolate chip cashew butter cookies are light, have a crunchy crispy outside and an ooey-gooey center and will just make. you. melt. Added benefit? They're made with all-natural coconut sugar and are gluten and dairy free. Coconut sugar has shown to promote gut health and keep glucose levels in check, making it a better choice than table sugar for your sweet treats.
The dough takes less than three-minutes to throw together and all-together your cookies will be done in less than twenty. More time for eating!
1 cup all natural cashew butter
1/2 cup coconut sugar
1 large egg
1 tablespoon vanilla extract
1 tablespoon baking soda
1/4 tablespoon salt
3 scoops Vital Proteins collagen peptides
3/4 cup dark chocolate chips (can sub vegan)
1. Preheat oven to 350 and line a baking sheet with parchment paper then set aside.
2. In a large mixing bowl, combine sugar, egg, cashew butter, vanilla, baking soda, salt and collagen until smooth. Stir in chocolate chips.
3. Scoop cookie dough (will be sticky) in 1-inch balls onto cookie sheet about 2 inches apart. Bake for 10-11 minutes.
4. Let cookies cool on baking sheet for around 10 minutes, then store in an air tight container or enjoy right away.
Falling in love with red was NOT easy for me to do, but I finally found a recipe that hit home with the taste buds and with the tummy. I've never loved Italian food or the taste of tomato based dishes but this easy sauce has totally changed my mind.
This turkey and tomato roasted red sauce takes under an hour to make and is perfect for over noodles (pictured above with Banza chickpea noodles), on a pizza, or in a lasagna. Can you say leftovers?
Bon appetit! xx C
1 1/2 lbs ground turkey
3 teaspoons minced garlic
2 cans tomato puree (29 oz. each)
2 cans diced tomatoes with juice (14.5 oz. each)
2 teaspoons salt
2 teaspoons leamon juice
2 teaspoons EVOO
2 teaspoons oregano
2 teaspoons basil
1 teaspoon thyme
1 teaspoon crushed red pepper
1. In large saucepan, brown the ground turkey with the garlic and then drain.
2. Add in the rest of the ingredients and bring to a low boil, stirring occasionally.
3. Once the sauce is heated through at the low boil, reduce the burner temp to low and simmer uncovered for 45 minutes (I recommend using a screen cover).
4. Serve immediately or allow sauce to cool and then store in fridge/freeze.
The season of soup is officially upon us and this one is my very favorite chicken noodle. The flavors are simple and remind me of childhood - warming you from the belly up. Unfortunately, with the change in the weather usually comes flu season (if you're anything like me) so this is a great one to make now (in less than 30 min might I remind you!) and throw into your freezer for when you or your kiddos are feeling under the weather.
I love to serve mine with some really yummy toasted whole wheat bread on the side. If this doesn't scream fall, I don't know what does!
2 tablespoons extra virgin olive oil
1 cup carrots, peeled and sliced thin (about 1 1/2 large carrots - I used rainbow carrots in the above)
1 cup celery, sliced thin (about 2 stalks)
1 cup sweet Vidalia or yellow onion, peeled and diced small (about 1 medium onion)
2 garlic cloves, minced
64 ounces (8 cups) low-sodium chicken broth
2 bay leaves
1 teaspoon fresh thyme (or 1/2 teaspoon dried thyme)
1/2 teaspoon dried oregano
1 teaspoon pepper, or to taste
12 ounces wide egg noodles
2 cups shredded cooked chicken
3 to 4 tablespoons fresh flat-leaf parsley leaves, finely chopped
1 tablespoon lemon juice, optional
salt, to taste
1. To a large Dutch oven, add EVOO and heat over medium-high heat to warm.
2. Add the carrots, celery, onion, and sauté for about 7 minutes, or until vegetables begin to soften. Stir intermittently.
3. Add the garlic and sauté for another 1 to 2 minutes.
4. Add the chicken broth, bay leaves, thyme, oregano, pepper, and bring to a boil. Allow mixture to boil gently for about 5 minutes or until vegetables are fork-tender.
5. Add the egg noodles and boil mixture for about 10 minutes, or until noodles are soft and cooked through. (At any time while making the soup, if the overall liquid level is lower than you like and you prefer more broth, adding a cup or two of water is okay. At the end you will adjust the salt level.)
6. Add the chicken, parsley, optional lemon juice (brightens up the flavor), and boil 1 to 2 minutes, or until chicken is warmed through. Taste soup and add salt to taste. I added about 1 tablespoon but this will vary based on how salty the brand of chicken broth used is, how salty the rotisserie chicken is, and personal preference. Make any necessary seasoning adjustments (i.e. more salt, pepper, herbs, etc.), remove the bay leaves, and serve immediately. Soup will keep airtight in the fridge for 5 to 7 days or in the freezer for up to 6 months.
Looking for a new protein to throw into your meal prep routine? Well let me tell you, this one here takes the cake! (get it, salmon cake?)
As I've mentioned probably one hundred thousand times on my Instagram page, meal prepping is the key to success for those looking to stay on track with their diet. When life gets crazy and free time becomes scarce our clean eating is usually the first thing to be sacrificed. And I get it...I am totally guilty of this! That's why I started meal prepping - preparing protein, fruits and vegetables (usually not full meals) on Sunday evenings to be enjoyed in various ways throughout the week. It. saves. me.
This week, I added in salmon cakes to the mix. Traditionally I oven bake my salmon and call it a day but decided to take it a step further to switch up the routine and meals a bit. These salmon cakes are soooo easy to throw together, store super well and are really great in a variety of dishes - think salads, sandwiches, crumbled in tacos, etc.
Recipe on how to make below!
2 salmon fillets
Extra virgin olive oil
1/4 cup whole wheat bread crumbs*
Additional seasoning of your choice
*you can sub for seasoned bread crumbs to switch up flavor, just watch for ingredients!
1. Place salmon in baking dish and drizzle with EVOO, then sprinkle with salt and pepper
2. Bake salmon at 400 degrees for about 30-35 minutes (you want the salmon to be slightly undercooked since you'll continue to cook after cakes are formed)
3. Once done, pull salmon out of the oven and place in medium size mixing bowl then shred with a fork
4. Add bread crumbs, egg and seasoning and mix thoroughly and then form patties about 1/2 inch thick and about 2 inches across (two fillets should make about eight patties depending on size of fillets)
5. Warm about 1TB of EVOO in a large frying pan and then place patties in the pan, cooking for about 1 1/2 - 2 minutes on each side or until each side is slightly browned
It's officially fall which means crockpot recipes will be on repeat for the next few months. And my first to share is my all time favorite - white bean chicken chili. The recipe is really simple and straightforward, there are only a few steps for prep, and the recipe makes a large batch perfect for storing in the fridge for leftovers or even freezing.
Chilis are really a fall staple in our home because of the vibrant flavor and satisfying taste. When the soup broth starts to run low in my leftovers (kinda like the photo above), I love to throw the veggies + protein into other dishes. I'll be showing more of this on my Instagram later this week, but it's amazing for a variety of leftovers including salads, enchiladas, omelettes, burritos, nachos, + more. Stay tuned!
As for now, throw this into your slow cooker, throw on some football, and C H I L L.
Happy fall y'all! xx
2 chicken breasts
1 teaspoon chili powder
1 teaspoon cumin
1 small onion, chopped
4 garlic cloves, minced
1/2 tsp ground oregano
1/2 tsp ground coriander
Dash of cayenne pepper
2 (4.5) oz cans diced green chiles
15 oz can white corn, drained and rinsed
2 15.5 oz cans white beans (I used Cannellini and Small White beans)
14.5 oz can organic chicken broth
3 tablespoons oil of your choice
3 tablespoons whole wheat flour
1 cup unsweetened almond milk
1 cube chicken bouillon
1/2 tsp white pepper
1 teaspoon salt
1/2 cup non-dairy unsweetened yogurt
Optional for serving-
1. Season the chicken breasts with salt and pepper and place them at the bottom of the crock pot. Add in the chili powder, cumin, onion, garlic, oregano, coriander, cayenne pepper, green chiles, white corn, white beans, and chicken broth. Stir to combine, cover, and heat on “low’ for 6-8 hours (or "high" for 3-4 hours if you're in a bind) or until chicken shreds easily with a fork.
4. An hour before serving, put oil in a small saucepan over medium-high heat. Once warmed, whisk in the flour. Whisk constantly, until the flour and oil brown lightly and thicken. Then, slowly whisk in the almond milk. Add in the chicken bouillon, and continue to whisk as the sauce cooks and thickens and the bouillon cube breaks down, about 5 minutes.
5. Remove the saucepan from heat and mix in the white pepper and salt. Pour into the chicken chili.
6. Add the non-dairy yogurt to the chicken chili and stir well to combine. If the chicken hasn’t shredded as you stirred, remove the chicken from the chili and shred with forks before returning to the chili. Cook for an additional hour.
7. Serve with lime, avocado, cilantro, and (of course) tortilla chips!
ITS (almost) FALL Y'ALL.
And as fall demands, all things pumpkin are coming out in full force. Pumpkin breads. Pumpkin bars. PSLs. And... pumpkin spice protein breakfast cookies? YES! I have to say I am so stinking excited about this one. After testing, tasting, and perfecting, it's time to share the recipe!
These PSP breakfast cookies take under 20 minutes to whip up and are great for everything from fall meal prep to football games. They're packed with 100% plant based protein, healthy fat and fall flavor. Plus vegan chocolate chips because...#balance.
Enjoy this for breakfast, with lunch or dinner, or for dessert and tag @wingspanwellness when you do!
½ cup organic canned pumpkin
2 teaspoons pumpkin pie spice
2 tablespoons stevia
1 large egg
1 tablespoon liquid coconut oil
2 tablespoons unsweetened almond milk
½ teaspoon vanilla extract
⅓ cup OLLY Vanilla Protein Powder
2 tablespoons whole wheat flour
¼ teaspoon baking powder
3 tablespoons vegan chocolate chips
1. Preheat oven to 350 degree, spray a cookie sheet with cooking spray and set aside
2. Whisk together the egg, coconut oil, almond milk, vanilla and pumpkin in a bowl
3. In another both, mix together the protein powder, whole wheat flour, baking powder and pumpkin pie spice
4. Add dry ingredients to wet and mix well
5. Fold in the chocolate chips then use an ice cream scoop to line dough on cookie sheet
6. Bake for 10 minutes and enjoy!
Salsa is an absolute staple in our household. It gets used daily on eggs, over protein, as salad dressing...you catch my drift. If you can believe it, homemaking salsa is actually quite simple and tastes even better than store bought brands.
Texans are pretty particular about their salsa but this green salsa recipe I got from a dear friend passes allllll the tests. Its full of robust and bold flavor, has just the right amount of kick and pairs perfectly with just about any dish. Even better, it can be whipped up in a jiffy meaning lots more time for dippin' those chips.
8-10 grilled tomatillos (blackened)
2 grilled jalapeños (leave seeds in for more heat, take out for less)
2-4 oz. cans green chiles
Juice of 2 limes
¾ cup cilantro
½ white onion
2 cloves garlic
salt + pepper to taste
Blend all together in blender and that's it! Refrigerate in airtight container – good for 2 weeks.
This is the stuff that dreams are made of, my friends. This chocolate chip cookie dough is vegan, dairy-free and completely safe to eat raw...and by the spoonful, if that's what you're into. :)
Finding healthy alternatives to childhood (and let's be honest, adult too) favorites is one of my absolute favorite things to do. #challengeaccepted This cookie dough has zero added sugars and is actually power packed with collagen and plant-protein making it the perfect alternative to traditional desserts. Whip this up to satisfy your sweets craving or even to use as a brownie or ice cream topper.
Prep time is under 10-minutes and they're ready to eat immediately. ENJOY! xx
1 can chickpeas, rinsed
3 scoops Further Food collagen peptides
1/4 - 1/3 c pure maple syrup
1/2 cup all natural peanut butter
1 tsp vanilla
2 T unsweetened almond milk
dash of sea salt
2 T mini vegan chocolate chips
1. Process chickpeas in food processor until smooth
2. Add in all all other ingredients except chocolate chips and process until smooth and thick (should start to form a ball and roll around in processor)
3. Add chocolate chips and pulse on low a few times
4. Enjoy immediately! (or store in the fridge!)
Drum rolllll.....I'm so excited to share a new Wingbite recipe!!!!
As you all know, I keep stock of Wingbites in my fridge at ALL times (and in my purse, and in my suitcase, and at my parent's house...). These bite-sized power packed protein balls are so so perfect for anyone on the go, for kid's snacks or lunches, to keep stashed at the office, or to use as a pre-workout snack...the list goes on. And with this recipe, you will be hooked.
Just like the OGs, these Wingbites are superfood boosted with-
In addition to the above, you're getting a great balance of natural protein, carbs and fats to keep you full, focused, satisfied and energized.
Remember to tag @wingspanwellness and use the hashtag #wingbites in any of your posts. And most importantly...
1 c. natural peanut butter
1/4 c. honey
1 c. oats
2 TB ground flaxseed
1/3 c. Lily's vegan chocolate chips
1/3 c. shredded coconut
4 scoops Further Food collagen peptides
1/2 cup gluten free pretzels
1 TB Califia Farms almond milk
Sprinkle of sea salt
1. Mix all but almond milk, chocolate and sea salt together in a bowl/food processor
2. Once well combined, roll into 1-inch balls
3. Heat almond milk and chocolate chips over stove until well combined and liquid-consistency, then drizzle over balls
4. Sprinkle top of each Wingbite with sea salt (keep it minimal or it will be overwhelming)
5. Refrigerate for 1-2 hours before eating