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!
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.
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!
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
Taco Tuesday rolls around and it still feels like Monday and you haven't made it to the grocery store yet...so what's for dinner? These veggie tacos are it! Its likely that you'll already have you what you need in the fridge (#winning), they're easy to make and are full of flavor.
It's not uncommon for me to skip meat for lunch or dinner and mushrooms have become my favorite substitute. They're a great source of protein, Vitamin C and iron, really take on the flavor of the oils and seasonings you're cooking with, and have a meat-like texture to them - making them a great option to include in almost any dish. I opted for kale, bell peppers and black beans in my taco as well but you can really get creative and throw your favorite vegetables (or even fruits) into the mix.
Take on this recipe for Taco Tuesday and tag @wingspanwellness in your photos!
1/2 can black beans, rinsed and dried
1 1/2 cups mushrooms (pick your fav!)
1 cup kale, rinsed and dried
1 bell pepper (any color will do), rinsed and thinly sliced
Non-dairy unsweetened yogurt
Organic peppercorn ranch seasoning
1 large avocado
Homemade taco seasoning
1. Place mushrooms, kale and bell peppers in a mixing bowl with about 1 TB of avocado oil and taco seasoning to taste and mix well
2. To prepare dairy-free avocado cream sauce, place avocado, 1/2 cup of non-dairy yogurt and 1 TB ranch seasoning into a blender and blend on low until combined well (avocado should no longer be chunky/meaty), once done place in a small serving bowl and put in the fridge until ready to serve
3. To prepare black beans, heat on low on the stove while veggies and tortillas are cooking, stirring intermittently
4. Place seasoned vegetable mix in a large stir fry pan and continue to stir on low/medium heat until kale takes on a dark color, peppers have softened and mushrooms have darkened in color (this took about 10 min for me in a cast iron pan)
5. While the vegetables are cooking, warm corn tortillas on a frying pan flipping until slightly browned on each side
6. Layer corn tortillas with black beans, veggie mix and then drizzle with avocado cream sauce and serve while hot
It's simple. It's delicious. It's light. And it's good for your skin? YES.
The berries in this Triple Berry Collagen Bread aren't the only triple (or try quadruple?) threat involved. Collagen has crazy skin-glowing benefits that can help plump and improve the overall quality of skin + more. Did you know that 70% of our skin is made up of collagen? Adding collagen into your our diet has major health and skin benefits, like the following-
Collagen increases skin elasticity and hydration.
In a study among women ages 40 to 60, supplementation with collagen for eight weeks showed a 28% average increase in skin moisture levels, and 91% of subjects reported less dry skin after supplementation.
Collagen suppresses UV-induced skin damage, photo-aging, and wrinkle depth and volume.
Repeated UV exposure has been linked to aging effects on the skin, including wrinkle formation, decreased hydration, and decreased skin-collagen content. In a study measuring skin changes in subjects who were repeatedly exposed to UV damage for 6 weeks, the subjects who were given collagen peptides throughout the trial demonstrated fewer effects of sun damage compared to the control group. Another study measuring the effect of collagen intake on skin wrinkles showed a statistically significant reduction of eye wrinkle volume in comparison to the placebo group after 4 and 8 weeks of daily collagen intake
Collagen hides cellulite and eliminates stretch marks.
Cellulite becomes more visible as our skin stretches, thins, and sags. By increasing skin-collagen expression and improving skin elasticity and thickness, collagen generates stronger, thicker skin that eliminates stretch marks and hides fat beneath the skin.
Oral intake of collagen improves skin more than topical creams.
While collagen is used in many skin creams and lotions, it unfortunately does not get absorbed by the skin when applied topically. Topical collagen usually contains full-length collagen protein molecules, which are too big to penetrate the skin. Oral collagen peptides are shorter-chain protein segments that are readily absorbed into the bloodstream and utilized by the skin. In order to reap the benefits of collagen, it must be ingested in peptide form to promote synthesis of new collagen fibers in the skin.
I'm so excited to be partnered with Further Food to give you all 10% off on your next order of collagen. Visit www.furtherfood.com and use the code WINGSPANWELLNESS10 at check out! It's flavor-free and really the perfect addition to any recipe for an added boost of protein and skin-glowing magic.
In the meantime, put this triple berry bread at the top of your list. Recipe below!
1 1/2 cups + 2 TB whole wheat flower
½ cup raspberries, cut in half
⅓ cup strawberries, quartered
½ cup blueberries
5 tablespoons butter, softened
1 cup coconut sugar
1 teaspoon baking powder
½ cup unsweetened almond milk
1. Preheat oven to 350 degrees.
2. Combine all 3 types of berries and 2 tablespoons of WW flour into a bowl (this prevents the fruit from sinking to the bottom of the bread when baking).
3. Beat together butter, sugar, and eggs.
4. To the butter mixture add the baking powder, half of the remaining WW flour (3/4 cup) and half of the almond milk. Mix well. Then add the rest of the WW flour and almond milk. Mix well.
5. Fold in the berries
6. Pour into a greased bread pan and bake for 1 hour or until toothpick is inserted and comes out clean. Let the bread cool for 10 minutes before slicing.
I could honestly eat Mexican food three-times a day so coming up with guilt-free recipes that taste super guilty makes me O H S O H A P P Y.
These mahi-mahi fish tacos with carrot, apple and avo "cream" slaw are light enough for hot summer days, quick to throw together and restaurant quality IMO. I find that, for me, avocado is a fabulous substitution for dairy products in recipes. It has the same rich and satisfying flavor and keeps my meals (and tummy) on track PLUS its a great source of healthy fats (great for your skin!).
I think you'll love these as much as I do! xx
2 fish filets (I used Mahi Mahi)
3 TB taco seasoning (I make my own)
1 cup Trader Joe's Cruciferous Crunch Collection
1/4 cup diced carrots
1/4 cup diced honeycrisp apple
1/4 cup non-dairy yogurt
1 TB lime juice
*makes roughly 6 tacos
1. Drizzle fish filets with olive or avocado oil and then rub taco seasoning in on both sides. Bake at 400 for around 25-30 minutes (depending on size of filets)
2. Use a blender or food processor to combine avocado, yogurt and lime juice
3. Combine lettuces, carrots, apple and avocado mixture together until avo "cream" sauce is well distributed
4. While fish is cooking, warm or brown corn tortillas on the stove
5. Once fish is done, shred filets and then fill tortillas with fish and slaw
6. Serve with your favorite sides + enjoy
My absolute favorite thing about smoothies is that you can pretty much throw anything in and they'll still taste amazing. They're a great way to get a whole bunch of nutrients quickly and efficiently when you're on the go or even when you're just craving a sweet treat!
When my dad generously shared the harvests of his amazing little garden, including a ginormous zucchini, my first concern was being able to use the produce before it went bad. To prevent this from happening with my zuc, I cut up the zucchini and froze half of it to throw in my smoothies (yes, you're reading this correctly - zucchini in smoothie).
Today's smoothie recipe is below and includes a nice sized handful of frozen zucchini (skin on). Abundant in antioxidants and inflammation-fighting nutrients, it's the perfect addition to my (almost) daily drink.
G R E E N is just so dang G O O D !!!
Try this trick in your next blended beverage + enjoy!
1 cup unsweetened almond milk
1/2 cup frozen mixed berries
1/2 frozen banana
1 1/2 cups spinach
2 TB PB2 (peanut butter powder)
1 scoop Further Food collagen
1/2 cup frozen zucchini
Granola of your choice
Place all ingredients in blender and blend until combined. Top with granola + raw honey.