• Behind the Scenes
  • Let’s Get Fresh In The Kitchen

    C’mon…get your minds outta the gutter! šŸ˜‰  By fresh, I mean all those perishable items that need to be refrigerated, frozen, or stored in cool dry places!  Today I’m moving on to the second post in the series CEBHā€¦A Behind The Scenes Peek Into My Kitchen!  Whether new to cooking, or a seasoned pro with many years of experience, every home cook has certain ingredients that they always like to keep on hand.  The following lists are what I like to keep stocked in my kitchen.  I’ve been cooking long enough to know that with a few basics always at the ready I’m guaranteed to be able to whip up a healthy and delicious meal whenever the mood strikes!  Are these lists all inclusive?  Heaven’s no!  But they’re a great foundation upon which many healthy and delicious meals are built!  In subsequent posts I’ll be talking about pantry staples and spices/herbs/seasonings, but today I’m going to focus on what I keep stocked in my fridge, freezer, and produce bin!

    Refrigerator Basics | cookeatbehealthy.com

    These are the things I keep stocked in my fridge at all times – the items that I consider basics that I automatically replace when I’m running low.  I like knowing that I can make a recipe which calls for any of these ingredients and be confident that I’ve always got them at the ready!

    REFRIGERATOR BASICS:

    • Almond Milk ~ Used for Smoothies, and preparing Oatmeal, Soups, sauces, etc.
    • 1% Dairy Milk ~ I avoid most dairy, so this is for my family.
    • Parmesean Cheese ~ The one little dairy indulgence I allow myself.
    • Eggs ~ Excellent for a quick breakfast or lunch, and a great source of protein.  Plus I really love them!
    • Butter ~ Once again…mostly for my family.  I have a hard time eating just a little, so I try to not eat any!
    • Real Maple Syrup ~ A natural sweetener to use instead of sugar.
    • Mayonnaise ~ I like to keep Homemade Mayo on hand as a base for sauces, dips, and dressings.
    • Tahini ~ I’m addicted to homemade Hummus, so I always have tahini on hand to add to my hummus.
    • Worcestershire Sauce ~ I keep this to add extra flavor to sauces and beef or bison dishes.
    • Dijon Mustard ~ Because mustard is life!  And it’s also good on sandwiches, and in dressings and marinades.
    • Soy Sauce ~ A necessity for any Asian dish.
    • Chia & Hemp Seeds ~ A little extra boost of protein, omega acids, and all sorts of good things…plus I really like the way they taste when added to a smoothie or my oatmeal!   

    Go-To Freezer Items | cookeatbehealthy.com

    It’s confession time…I’m pretty sure there are things in the bottom of our chest freezer that haven’t seen the light of day in many years.  I love having the extra freezer storage space, especially around the holidays or when I binge shop for frozen vegetables and fruits at Sam’s Club.  But the real problem with a chest freezer is that items just continue to get buried deeper and deeper until I forget what I’ve got down there!  My freezer in the kitchen is much neater and the stock gets rotated much more frequently.  The list of what I consider my Go-To Freezer Items are always in my kitchen’s freezer…along with dishes of leftovers that are perfect for work day lunches, cold packs for injuries, and usually leftover bananas which I freeze for smoothies or baking.

    Go-To Freezer Items:

    • Frozen Vegetables ~ Peas, Corn, and Broccoli…all perfect as a quick side dish or to add to recipes like Cashew Creamed Peas & Potatoes or Spicy Quinoa & Beans.
    • Fish Fillets ~ typically I like to keep a mild white fish for recipes like Grilled Fish Taco Lettuce Wraps or for a quick dinner of baked or grilled fish.
    • Chicken Breasts ~ My favorite meat, and the one I use most frequently in soups, casseroles, salads,  and when the weather is nice my favorite dinner is grilled chicken and fresh vegetables!
    • Fruit ~ I always keep sweet cherries, wild blueberries, and mixed berries in the freezer.  I add them to smoothies, to oatmeal, and to the occasional baked goods like muffins when I don’t have or can’t find quality fresh fruit. We live in Iowa and quality fresh fruit can be hard to come by certain times of the year, but frozen is always a great option because it’s picked at it’s peak of freshness and maintains its flavor and nutritional benefits despite being frozen.  Obviously the texture changes, but in things like oatmeal or baked goods I don’t find that to be an issue – at least not one that bothers me when the alternative means not having certain fruits available! 

     

    Produce Bin Staples | cookeatbehealthy.com

    The final list in today’s post includes the produce items that I always keep on hand in my kitchen.  As with the list of Refrigerator Basics and Go-To Freezer Must Haves, this list is far from all inclusive as I buy seasonal fruits and vegetables when available.  Thankfully I’m able to stock my kitchen with the following list of fresh produce all year round!  And for my style of cooking, as long as I’m stocked up on these few fresh produce items I consider myself well prepared!

    Produce Bin Staples:

    • Onions & Garlic ~ There are very few dishes I make that don’t include one or both of these items.  In fact I love garlic so much that if a recipe calls for 2 cloves, you can bet I’ll use 4 – and probably even add one more for good luck! šŸ˜‰
    • JalapeƱos ~ I use these in soups, stir fries, casseroles, sliced in wraps, in hummus…I just love the perfect level of heat these little beauties impart to my recipes!
    • Bananas ~ Probably my favorite fruit, though I am very particular about the level of ripeness at which I’ll eat them.  Once they get too ripe for me I peel them, cut them into 4th’s and freeze them for smoothies or to use in baking.
    • Lemons & Limes ~ I use these daily for flavoring water and tea, and adding zip to marinades and dressings.  
    • Apples ~ Perfect for snacking, making applesauce, delicious salads…plus…an apple a day keeps the doctor away!
    • Potatoes ~ I would write a love song for potatoes if I were musically gifted!  This starchy little blob of deliciousness is so versatile, and only unhealthy if loaded with gobs of butter, sour cream, cheese, or gravy!  There are plenty of ways to prepare potatoes that won’t bust your healthy eating plan!
    • Sweet Potatoes ~ Packed with Vitamin C and fiber, these are so delicious and healthy that I have been known to make an entire meal out of just sweet potatoes!  Try them curled, roasted, in a salad, or any way you prefer…just make them a regular on your dinner table!
    • Celery, Carrots, & Bell Peppers ~ Much like onions and garlic these 3 veggies end up in most all my recipes!  Plus – they’re all delicious eaten raw as well!
    • Tomatoes ~ I always have cherry tomatoes on the counter.  They are perfect for snacking, yummy on sandwiches, and even in the dead of winter in Iowa we manage to get tasty cherry tomatoes.  Come farmers market season my preference switches to whatever variety is fresh.  Is there anything more delicious than a fresh tomato just picked from the garden?!?
    • Avocado ~ How do people (Mr. CEBH) not like avocado??? It’s creamy, buttery texture and delicious flavor makes me incredibly happy!  I love it on toast, spread on a sandwich, sliced in a salad, added as a topping to soups and casseroles, and of course…guacamole!  Yum!!!
    • Mushrooms ~ I buy huge containers of mushrooms at Sam’s Club and put them in so many recipes! I prefer baby bellas because the flavor is slightly more intense and they hold up well to cooking.  Earthy and deliciousā€¦mushrooms have a constant presence in my kitchen!

    So there you have it…a fairly comprehensive list of fresh ingredients I like to keep stocked in my kitchen all year round!  With these items, plus additional seasonal selections,  I’m able to keep things “fresh” in the kitchen!  What are your favorite items that you keep in your fridge, freezer, and produce bin?!? 

  • Side Dishes
  • Chili Lime Sweet Potato Curls

    Chili Lime Sweet Potato Curls | cookeatbehealthy.com

    Sweet potatoes seem to be a very en vogue culinary trend right now…one which I happily embrace!  If being trendy is wrong, I don’t want to be right!  I’ve been a fan of sweet potatoes for as long as I’ve been cooking – and let’s just say that’s a VERY long time! Not just any sweet potato recipe though – only ones made with fresh sweet potatoes! You know…the ones purchased from the produce section at the grocery store, from the local farmers market, or perhaps even grown in one’s own garden!  I am wholly opposed to canned sweet potatoes – the texture and flavor cannot match fresh!  Does that make me a sweet potato snob?!?  Probably!  But, like my friend the sweet potato, I’m thick-skinned and I can take any blow back regarding my sweet potato snobbery!

    Chili Lime Sweet Potato Curls | cookeatbehealthy.com

    A few years ago when spiralizing vegetables first became a ‘thing’ I bought a counter top spiralizer.  It worked great on soft vegetables like zucchini, but it couldn’t handle anything as firm as a fresh sweet potato. Then one day I saw an advertisement for a spiralizing attachment that fit a Kitchen Aid Stand Mixer!  In less than 30 seconds I had purchased one (thank you Amazon Prime and 1-click ordering) and anxiously awaited its arrival!  Let me tell you…I was excited when it arrived, but my excitement level really amped up when I tried it for the first time!  I spiralized all sorts of fruits and vegetables…cucumbers, zucchini, potatoes, apples, onions, carrots, and of course sweet potatoes!  It cut through them all easily and I could finally join in on the spiralizing mania!

    Cookeatbehealthy.com

    Cookeatbehealthy.com

    For some reason the spiralizer attachment feels like a secret agent spy-kit to me…throw back to watching Kim Possible cartoons with my daughter maybe!!! šŸ˜‰

    I especially like spiralizing sweet potatoes because they just naturally take longer to bake or roast, and sometimes time is of the essence when rumbling tummies are involved!  For today’s recipe I’ve seasoned the sweet potatoes with chili powder, smoky cumin, spicy cayenne, garlic, and salt.  Then I added some freshly grated lime zest and a little lime juice and roasted them in the oven for 20-25 minutes.  Once I pulled them out of the oven, I sprinkled on a little cojita cheese mixed with more lime zest and served them with a homemade chipotle ketchup dipping sauce.  Not exactly sweet potato fries, and not exactly roasted sweet potatoes, these fall into a category all their own…a category of full on flavor, texture, and aromatic goodness!  Serve them alongside a meat main course, as a vegetarian main dish, or as a brunch dish with a couple soft poached eggs and diced avocado on top!  

    Homemade Chipotle Ketchup | cookeatbehealthy.com

    Homemade Chipotle Ketchup is perfect for dipping Sweet Potato Curls!

    Chili Lime Sweet Potato Curls | cookeatbehealthy.com

    I wonder how many other ways you can envision serving these amazing sweet potato curls?!?  Leave me a comment and we’ll talk!!! šŸ˜‰

    Chili Lime Sweet Potato Curls
    Serves 6
    Spicy and zesty, these Chili Lime Sweet Potato Curls are perfect as a side, and delicious enough to be served as a vegetarian main dish!
    Write a review
    Print
    Prep Time
    15 min
    Cook Time
    25 min
    Total Time
    40 min
    Prep Time
    15 min
    Cook Time
    25 min
    Total Time
    40 min
    307 calories
    49 g
    15 g
    10 g
    8 g
    4 g
    265 g
    1236 g
    15 g
    0 g
    6 g
    Nutrition Facts
    Serving Size
    265g
    Servings
    6
    Amount Per Serving
    Calories 307
    Calories from Fat 87
    % Daily Value *
    Total Fat 10g
    15%
    Saturated Fat 4g
    19%
    Trans Fat 0g
    Polyunsaturated Fat 1g
    Monounsaturated Fat 5g
    Cholesterol 15mg
    5%
    Sodium 1236mg
    52%
    Total Carbohydrates 49g
    16%
    Dietary Fiber 8g
    32%
    Sugars 15g
    Protein 8g
    Vitamin A
    566%
    Vitamin C
    30%
    Calcium
    18%
    Iron
    15%
    * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    For the Sweet Potato Curls
    1. 2.5 pounds fresh sweet potatoes, spiralized
    2. 3 ounces cojita cheese, crumbled
    3. 2 tbsp extra virgin olive oil
    4. Zest of 1 lime, divided
    5. 1 tbsp fresh lime juice
    6. 2 tbsp chili powder
    7. 1 1/2 tsp salt
    8. 1 tsp cumin
    9. 1/2 tsp cayenne
    10. 1/2 tsp garlic powder
    11. For the Homemade Chipotle Ketchup Dipping Sauce
    12. 1 can tomato paste ~ 6 ozs.
    13. 2 chipotles in adobo
    14. 4 tbsp apple cider vinegar
    15. 1 tbsp honey
    16. 1 tsp salt
    17. 1/2 tsp cumin
    For the Sweet Potato Curls
    1. Preheat oven to 400 degrees Farenheit.
    2. Combine crumbled cojita cheese with 1/2 of the lime zest and set aside.
    3. Toss spiralized sweet potatoes with olive oil, 1/2 of the lime zest, lime juice, 1 1/2 tsp salt, 1 tsp cumin, 1/2 tsp cayenne, and 1/2 tsp garlic powder until well coated.
    4. Evenly divide coated sweet potato curls on 2 baking sheets and place in oven.
    5. Bake 22-25 minutes until tender and slightly browned, rotating pans and stirring curls once halfway through baking time.
    6. Remove from oven, sprinkle with crumbled cojita cheese that has been tossed with half of the lime zest.
    7. Serve with Chipotle Ketchup Dipping Sauce.
    For the Homemade Chipotle Ketchup Dipping Sauce
    1. In a food processor combine all ketchup ingredients and process until all the ingredients are well combined, and peppers are finely chopped.
    2. Check flavor and adjust seasoning, adding more salt, honey, and/or vinegar as desired.
    3. Serve with hot Sweet Potato Curls.
    Notes
    1. The Chipotle Ketchup Dipping Sauce can be made ahead to let the flavors develop while resting in the fridge. It will keep for up to 10 days in the refrigerator.
    2. The Sweet Potato Curls can be served as a side dish, vegetarian main dish, or as a brunch selection when topped with poached eggs and fresh diced avocado.
    beta
    calories
    307
    fat
    10g
    protein
    8g
    carbs
    49g
    more
    Cook Eat Be Healthy http://cookeatbehealthy.com/
  • Kitchen Appliances & Gadgets
  • 6 Must Have Small Kitchen Appliances

     6 Must Have Small Kitchen Appliances | cookeatbehealthy.com

    Today I’m kicking off a new series I’m calling “CEBHā€¦A Behind The Scenes Peek Into My Kitchen“! I thought I’d start by sharing my favorite, most-used, cannot-live-without, must-have small kitchen appliances.  These are the appliances that I’ve come to rely on after many years of building up my appliance arsenal to where it is now.  And while these are all indispensable to me now, there was a time when I managed to cook and bake just fine without any of them!  So take heart if you’re just starting out and cannot afford to equip the kitchen of your dreams.  I recommend saving up and investing in quality new kitchen appliances as you can afford them.  Quality equipment will reward you with years and years of reliable performance!  Plus there’s a real sense of satisfaction knowing you’ve worked and saved toward a purchase that, while clearly a luxury, will make your culinary adventures even more pleasurableā€¦and perhaps even more adventuresome!

    KitchenAid Stand Mixer

    For many years I longed for a KitchenAid Stand Mixer, but there was just no way I could justify the expense of buying the one I wanted – one with a large bowl and heavy duty motor.  However, several years ago my family went together and bought me my lovely mixer, which I use quite frequently!  I don’t bake much anymore, but when I do it is indispensable for mixing batters and doughs!  A real perk to owning a KitchenAid is the myriad of  attachments that are available for it, and honestly I’d say I use it more with those attachments than I do as the mixer itself! As of now I have the Spiralizer Plus, the Ice Cream Maker, and the Rotor Slicer/Shredder.  On my wishlist is the Pasta Roller and Cutter Set.  Check out these recipes for examples of how I put my KitchenAid Stand Mixer to good use!

    Sour Cream Sugar Cookies | cookeatbehealthy.com

    Sour Cream Sugar Cookies

    Avocado Pesto on Grilled Chicken & Vegetables

    Avocado Pesto on Grilled Chicken and Vegetables 

    Dairy Free Maple Walnut Ice Cream | cookeatbehealthy.com

    Dairy Free Maple Walnut Ice Cream

    Ninja Cooking System 

    This is arguably my second-most indespensible small kitchen appliance (after my Keurig)!  I love it for it’s versatility and the way it simplifies my life by simplifying my cooking!  This little powerhouse has 3 settings: Oven, Stovetop, and Slowcookerā€¦all of which I’ve used repeatedly and many times I’ve even used more than one setting for a single dish.  It’s perfect for braising and then switching to slow cooking or the oven setting,  slow cooking and then switching to the stovetop setting for the last minute addition of noodles to a soup for example, and the size of the cooking vessel is more than generous for preparing a meal to serve a large family.  Here’s three recipes I made using my Ninja Cooking System.

    Slow Cooker Red Curry Lentils and Vegetables | cookeatbehealthy.com

    Slow Cooker Red Curry Lentils and Vegetables 

    Sugar Free Spiced Crockpot Applesauce | cookeatbehealthy.com

    Sugar-Free Spiced Crockpot Applesauce 

    Polar Vortex Bison Chili | cookeatbehealthy.com

    Polar Vortex Bison Chili 

    Immersion Blender

    This is a one of those simple kitchen gadgets that I really hesitated buying because I wasn’t sure how much I’d use it, but now that I have one I kick myself for not getting one sooner!  It makes blending hot soups a cinch, it works for making super smooth whipped potatoes, and I’ve also used it to make small amounts of whipped cream!  When my granddaughter had her tonsils out and was at the point in her recovery where dairy products were allowed I think I probably made her a dozen or more single serve milk shakes!  All in all I’ve found it to be really useful for many different applications, but I still find myself using it mostly for blending hot soups…saves transferring hot liquids to the blender, dirtying even more dishes, and reduces the risk of burning oneself with hot splattering liquids!  Here’s two recipes to try using an immersion blender.

    Roasted Butternut Chipotle Soup | cookeatbehealthy.com

    Roasted Butternut Chipotle Soup 

    Grilled Zucchini and Vidalia Onion Soup | cookeatbehealthy.com

    Grilled Zucchini and Vidalia Onion Soup 

    Cuisinart Food Processor 

    For many years I used an itty bitty baby food processor and it was fine for chopping nuts or grinding crackers, but not much else!  Finally I decided I was worthy of a “real” food processor and settled on this 14 cup beauty from Cuisinart.  It’s large and powerful enough to handle anything and everything I throw at it!  It’s uses are endless, it comes with slicing and shredding discs, and it’s dishwasher safe! One of my favorite things to make with my food processor is homemade mayonnaise!  The taste surpasses anything you can buy at the store and through trial and error I’ve come up with a foolproof recipe!  I also make all our own hummus so I can control exactly what’s in itā€¦when you eat as much hummus as we do, that’s an important consideration!

    Homemade Mayonnaise | cookeatbehealthy.com

    Homemade Mayonnaise 

    Layered Hummus Dip with Crispy Tortilla Strips | cookeatbehealthy.com

    Layered Hummus Dip with Crispy Tortilla Strips 

    Vitamix

    All well equipped kitchens need a high powered blender.  It can do so much more than make milk shakes!  I use mine most every morning from March through October to make smoothies, I make homemade cashew butter in mine, it crushes ice, it makes soups, and it blends a mean margarita!  I also use it to blend cashew cream!  A few months ago I featured a series of recipes using cashew cream…check out a couple of them here!

    Cashew Cream | cookeatbehealthy.com

    Basic Cashew Cream ~ Dairy Free

    Raw Chocolate Espresso Torte | cookeatbehealthy.com

    Raw Chocolate Espresso Torte 

    Keurig Coffee Brewer

    Perhaps the most frequently used, most beloved, most completely necessary small appliance in my kitchen is my Keurig!  To quote Lorelai Gilmore…”I can’t stop drinking the coffee.  I stop drinking the coffee, I stop doing the standing and the walking and the putting into sentence doing.”  But seriously….coffee is life blood and I am just not myself without it!  One of my favorite desserts features coffee….go figure! šŸ˜‰

    Coffee & Kahlua Dairy Free Popsicle Affogato | cookeatbehealthy.com

    Coffee & Kahlua Dairy Free Popsicle Affogato 

    I hope you’ve enjoyed reading about my 6 Must Have Small Kitchen Appliances, and I can’t wait to share some more peeks into what makes my kitchen work for me!  I’d love to hear about your favorite kitchen appliancesā€¦leave me a comment below so I can check them out.  I meanā€¦if there’s another must have appliance out there, I need to know! šŸ˜‰

  • Appetizers
  • Layered Hummus Dip with Crispy Tortilla Strips

    Layered Hummus Dip with Crispy Tortilla Strips | cookeatbehealthy.com

    Well…we’ve survived 2016 and we’ve got a running start into 2017!  The holidays are behind us and I’m left with a bittersweet feeling.  I love the beautiful decor, the time spent with family and friends, and the food of course!  On the flip side, I’m happy to have my house back to normal.  I’m relieved to be done with the cleaning, planning, shopping, wrapping, baking, and cooking that goes along with the holidays.  And honestly…I’ve spent plenty of time with a few select family members to last me all year long! šŸ˜‰

    However, never one to let the grass grow under me, I decided I’d better start working on a Super Bowl Party menu!  My husband is a HUGE football fan, which means I’m an accidental fan too.  I don’t follow the sport like he does, but I do occasionally enjoy watching a really good game.  And c’mon…everybody watches the Super Bowl!  Even if it’s just for the commercials it’s a must-watch for almost everyone, right?!? 

    Layered Hummus Dip with Crispy Tortilla Strips | cookeatbehealthy.com

    And let’s face it – Super Bowl party food is good…really, really good!  Good Housekeeping Magazine says Super Bowl Sunday is America’s second-biggest eating day, right after Thanksgiving!  Last year over 1 billion wings were consumed!  Many football fans consider pizza to be a must-have for their football watching.  Over 11 million POUNDS of chips are consumed every Super Bowl Sunday, along with 3.8 million pounds of popcorn!  Guacamole is a favorite as well, with 139 million pounds of avocados turned into guacamole…that’s about 278 individual avocados!  And 14 billion hamburgers can be expected to be served at parties across the country!  And the real kicker…51.7 million CASES of beer are sold every year on Super Bowl Sunday!  That final statistic probably contributes to the fact that 6% of Americans call in sick to work the next day!

    Layered Hummus Dip with Crispy Tortilla Strips | cookeatbehealthy.com

    Trying to eat healthy with all that tempting food around is no easy task!  Of course, there’s always the go-to vegetable tray, but sometimes a football fan just wants something a little more festive – but still healthful and delicious!  Today I’m sharing a simple recipe for a Layered Hummus Dip with Crispy Tortilla Strips.  I made individual servings, but to be even more fuss free, it’d be just as delicious layered into a shallow dish for all to share!  

    The dip is layers of homemade chipotle hummus, sliced scallions, chopped tomatoes and avocado, diced peppers, and cojita cheese – all finished off with a squeeze of fresh lime juice!  Store bought tortilla chips would be wonderful with the dip, but homemade are healthier and even more delicious!  I used sprouted grain tortillas and seasoned them up with a few spices, baked them until they were browned and crispy, and they were wonderful for not wimping out when digging into this delicious dip!

    Layered Hummus Dip with Crispy Tortilla Strips |cookeatbehealthy.com

    What’s your favorite Super Bowl Sunday food???  How do you spend Super Bowl Sundayā€¦do you attend a party, host a party, or keep it low-key and just hang out at home with the family?  Who’s your favorite team?  Whoever your winning pick is…good luck, enjoy the game, and take it easy on the beers…you don’t want to be a part of the 6%!!! šŸ˜‰

    Layered Hummus Dip with Crispy Tortilla Strips
    Serves 12
    Can a dip be healthy and delicious?!? You betcha when it's this spiced-up Layered Hummus Dip with homemade Crispy Tortilla Strips!
    Write a review
    Print
    Prep Time
    45 min
    Total Time
    45 min
    Prep Time
    45 min
    Total Time
    45 min
    954 calories
    45 g
    139 g
    69 g
    42 g
    32 g
    364 g
    1545 g
    4 g
    0 g
    33 g
    Nutrition Facts
    Serving Size
    364g
    Servings
    12
    Amount Per Serving
    Calories 954
    Calories from Fat 601
    % Daily Value *
    Total Fat 69g
    106%
    Saturated Fat 32g
    158%
    Trans Fat 0g
    Polyunsaturated Fat 5g
    Monounsaturated Fat 28g
    Cholesterol 139mg
    46%
    Sodium 1545mg
    64%
    Total Carbohydrates 45g
    15%
    Dietary Fiber 6g
    22%
    Sugars 4g
    Protein 42g
    Vitamin A
    58%
    Vitamin C
    104%
    Calcium
    102%
    Iron
    20%
    * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    For the Tortilla Strips
    1. 6-8 large sprouted grain tortillas (or your favorite tortillas), cut into strips approximately 1.5" wide
    2. 1 tbsp extra virgin olive oil
    3. 1 tsp salt
    4. 1/2 tsp cayenne
    5. 1 tsp cumin
    6. 1/2 tsp garlic powder
    For the Hummus
    1. 2 15 oz. cans low sodium garbanzo beans, drained and rinsed
    2. 1 tbsp tahini
    3. 3 chipotles in adobo
    4. 4 cloves garlic, peeled
    5. 3/4 cup extra light tasting virgin olive oil
    6. 1 tsp salt
    For Layering the Dip
    1. 2 avocados, diced
    2. 1 bunch scallions (white and light green part) thinly sliced
    3. 2 cups chopped fresh tomatoes
    4. 1 large jalapeƱo, diced small
    5. 3-4 Fresno peppers, diced small
    6. 6-8 ozs. cojita cheese, crumbled
    7. 2 limes, cut into wedges
    For the Crispy Tortilla Strips
    1. Heat oven to 350 degrees Fahrenheit
    2. Place tortilla strips, 1 tbsp EVOO, and tortilla strip seasonings in gallon size storage bag, seal tightly and shake to evenly coat tortilla strips.
    3. Place seasoned strips on 2 baking sheets and bake for 20-25 minutes until browned and crispy.
    4. Remove from oven and set aside to cool.
    For the Hummus
    1. While the crispy tortilla strips are baking, place the garbanzo beans, tahini, garlic, chipotles with a little adobo sauce, and salt in food processor.
    2. Slowly stream in up to 3/4 cup light olive oil while processing on high, until a smooth even consistency is reached.
    For the Layered Dip
    1. Evenly distribute hummus in individual 9 oz. plastic glasses or bowls.
    2. Top with layers of tomatoes, avocado, scallions, diced peppers, and cojita cheese.
    3. Serve with a wedge of lime and Crispy Tortilla Strips.
    Notes
    1. The dip can also be layered in a large shallow bowl rather than as individual servings.
    2. The intensity of the spiciness can be adjusted by using fewer (or more if you really like it hot) chipotles in the hummus, and by eliminating the diced jalapeƱo and Fresno peppers.
    3. Refrigerate leftover dip and store leftover tortilla strips in a sealed bag.
    beta
    calories
    954
    fat
    69g
    protein
    42g
    carbs
    45g
    more
    Cook Eat Be Healthy http://cookeatbehealthy.com/

     

     

  • Main Dishes
  • Slow Cooker Red Curry Lentils and Vegetables

    Slow Cooker Red Curry Lentils and Vegetables | cookeatbehealthy.com

    Slow cookers have been a fixture in many kitchens since the early 1970’s when Rival reimagined the slow cooker originally invented by Irving Naxon.  In 1936 Irving invented a bean cooker so his Jewish mother could honor the sabbath by not working.  By using his slow cooker pot, his mother was able to serve a traditional meal of bean stew called cohlent at the end of the sabbath after Saturday services, and still adhere to the tradition of resting on the sabbath. All I have to say is THANK YOU, IRVING NAXON!  The invention of the slow cooker is arguably one of the greatest kitchen appliances of our time!  I know personally, that there were many family dinners that would have never happened had it not been for my trusty slow cooker! 

    Slow Cooker Red Curry Lentils and Vegetables |cookeatbehealthy.com

    And yes…it’s a slow cooker, not a crockpot.  Just as all facial tissues are not Kleenex, all cotton swabs are not Q-tips, and all petroleum jelly is not Vaseline.  My personal preference for a slow cooker is the Ninja Cooking System.  It has slow cooker, oven, and stove top cooking settings which make it extremely versatile and user friendly!  

    Today I’m sharing a recipe for Slow Cooker Red Curry Lentils and Vegetables that happens to be one of my favorite meals of all time!  I love Indian food, but living in the middle of Iowa, authentic Indian is pretty hard to come by!  I’ve experimented with several different recipes I’ve found on line and come up with my version of an Indian Red Curry that I love, and that my family will happily eat every time I serve it!

    Slow Cooker Red Curry Lentils and Vegetables |cookeatbehealthy.com

    Slow Cooker Red Curry Lentils and Vegetables | cookeatbehealthy.com

    Put the lid on, set the temperature to low, and walk away while dinner cooks itself!

    Slow Cooker Red Curry Lentils and Vegetables | cookeatbehealthy.com

    Your patience is rewarded…dinner is served!

    Slow Cooker Red Curry Lentils and Vegetables | cookeatbehealthy.com

    Like all good slow cooker recipes, the preparation is simple and straightforward.  And to save time, much of the prep work and recipe assembly, save for stirring in the lentils and coconut milk can be completed the evening before actually cooking the dish.  The flavors are spicy from the red curry paste, roasted red chili paste, cayenne, and red pepper flakes, and warm and rich from the addition of more curry powder and turmeric.  Potatoes, carrots, celery, onion, and bell pepper add plenty of flavor and texture.  Even my husband, a certified carnivore, loves this dish!  Served over basmati rice it is filling and satisfying, and it’s one of those meals that I think is even better served leftover the next day!

    Slow Cooker Red Curry Lentils and Vegetables | cookeatbehealthy.com

    Slow Cooker Red Curry Lentils and Vegetables
    Serves 10
    With minimal preparation, a warm and savory spicy red curry lentil dinner can be yours when you get home from a long day at work!
    Write a review
    Print
    Prep Time
    30 min
    Cook Time
    8 hr
    Total Time
    8 hr 30 min
    Prep Time
    30 min
    Cook Time
    8 hr
    Total Time
    8 hr 30 min
    330 calories
    51 g
    0 g
    9 g
    14 g
    7 g
    420 g
    451 g
    8 g
    0 g
    0 g
    Nutrition Facts
    Serving Size
    420g
    Servings
    10
    Amount Per Serving
    Calories 330
    Calories from Fat 76
    % Daily Value *
    Total Fat 9g
    14%
    Saturated Fat 7g
    37%
    Trans Fat 0g
    Polyunsaturated Fat 0g
    Monounsaturated Fat 0g
    Cholesterol 0mg
    0%
    Sodium 451mg
    19%
    Total Carbohydrates 51g
    17%
    Dietary Fiber 16g
    64%
    Sugars 8g
    Protein 14g
    Vitamin A
    65%
    Vitamin C
    84%
    Calcium
    9%
    Iron
    35%
    * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Ingredients
    1. 1 large yellow onion, chopped
    2. 1 green bell pepper, seeded and chopped
    3. 2 large carrots, diced
    4. 4 stalks celery, sliced
    5. 4 Yukon gold potatoes, chopped into bite sized pieces
    6. 6 cloves garlic, minced
    7. 2 cups dry lentils
    8. 1 28 oz. can tomatoes
    9. 1 can full fat coconut milk
    10. 3 cups vegetable stock
    11. 3 cups tomato juice
    12. 3 tbsp red curry paste
    13. 2 tsp roasted red chili paste
    14. 2-3 tsp curry powder
    15. 1 tsp turmeric
    16. 1/2 tsp cayenne
    17. 1/2 tsp red pepper flakes
    18. Salt to taste
    19. Prepared basmati rice for serving
    Instructions
    1. Combine everything except the coconut milk and rice in a large slow cooker and stir to combine.
    2. Cook on low for 7-8 hours, until lentils and vegetables are tender and sauce has thickened.
    3. Approximately 30 to 60 minutes before serving, stir in coconut milk and allow to heat through.
    4. Serve with prepared rice.
    Notes
    1. Enjoy leftovers for up to 4 or 5 days.
    2. I like to freeze individual portions for a delicious lunch to take to work!
    beta
    calories
    330
    fat
    9g
    protein
    14g
    carbs
    51g
    more
    Cook Eat Be Healthy http://cookeatbehealthy.com/

     

  • Main Dishes
  • Polar Vortex Bison Chili

    Polar Vortex Bison Chili | cookeatbehealthy.com

    Is there anything more delicious than a steaming hot spicy bowl of chili?!?  I sure don’t think so!  This past weekend we were in the grips of some of the coldest and nastiest weather of the year so far.  The weather folks call it the Polar Vortex.  I think they just call it that because the FCC frowns on cursing on live television and vortex could, if enunciated properly, almost sound like a curse word!  The wind was howling, snow was falling heavily, and the air temps were plunging to the teens below zero…which meant the windchill factor was around a vortexing negative 40 degrees. There’s really no way to deal with weather like that except to stay inside if possible, watch Netflix, and spend time in the kitchen!

    Polar Vortex Bison Chili | cookeatbehealthy.com

    My daughter is home from college for the holidays and she loves chili!  I like to think that it’s MY chili she especially loves, so even if I’m being delusional I’m going to keep on believing it’s the truth!  Anyway…knowing Anna would be home, and having heard the forecast, I picked up some ground bison and all the other ingredients to make a huge pot of Polar Vortex Bison Chili in the slow cooker.

    I feel like chili is one of those recipes that is very personal, and everybody already has their favorite version, but I always like to tweak mine just a little here or there so we don’t get bored with the same old-same old chili!  To this pot I chose to use ground bison instead of beef because I really just prefer the bison for it’s flavor and healthfulness.  I used a large can of diced tomatoes with green chilies, a minced jalapeƱo, a couple chopped up chipotles in adobo, spicy V8 juice, and chili powder for different levels and intensities of spiciness.  Aside from those ingredients, I also included a large diced onion, a big ‘ol can of chili beans, a little extra cumin to enhance the smokiness of the chipotles and chili powder, and a generous portion of chopped garlic!  Throw in a little salt and pepper to taste, simmer it slow and low all day long, and 8 hours later…your patience is  rewarded with the best bowl of  chili you’ve ever tasted!  

    Polar Vortex Bison Chili | cookeatbehealthy.com

    Polar Vortex Bison Chili | cookeatbehealthy.com

    I suggest serving the chili with some kind of bread – I made cornbread muffins shaped like mini bundt cakes.  That little depression in the center is perfect for corralling the honey I drizzle on mine.  Biscuits are another family favorite to accompany chili!  Toppings for the chili might include shredded cheese, sour cream, chopped jalapeƱos, crackers or tortilla chips ~ this is completely a personal preference!

    Polar Vortex Bison Chili | cookeatbehealthy.com

    Next time you make a pot of chili try mixing it up a little with a few different ingredients – starting with this recipe and taking it from there!  Go ahead…make your family the best vortexing pot of chili to ever come from your kitchen! šŸ˜‰

    Polar Vortex Bison Chili
    Serves 8
    Take your chili game to the next level with this recipe for Polar Vortex Bison Chili!
    Write a review
    Print
    Prep Time
    15 min
    Cook Time
    8 hr
    Total Time
    8 hr 15 min
    Prep Time
    15 min
    Cook Time
    8 hr
    Total Time
    8 hr 15 min
    352 calories
    26 g
    78 g
    15 g
    30 g
    6 g
    449 g
    1354 g
    9 g
    0 g
    8 g
    Nutrition Facts
    Serving Size
    449g
    Servings
    8
    Amount Per Serving
    Calories 352
    Calories from Fat 136
    % Daily Value *
    Total Fat 15g
    24%
    Saturated Fat 6g
    29%
    Trans Fat 0g
    Polyunsaturated Fat 1g
    Monounsaturated Fat 7g
    Cholesterol 78mg
    26%
    Sodium 1354mg
    56%
    Total Carbohydrates 26g
    9%
    Dietary Fiber 8g
    33%
    Sugars 9g
    Protein 30g
    Vitamin A
    55%
    Vitamin C
    109%
    Calcium
    13%
    Iron
    45%
    * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Ingredients
    1. 1.5 pounds ground bison
    2. 1 tbsp olive oil
    3. 1 28 oz. can diced tomatoes with green chilies
    4. 1 30 oz. can chili beans
    5. 1 46 oz. bottle of low sodium Spicy Hot V8 juice
    6. 2-3 chipotle peppers in adobo, chopped
    7. 1 large onion, chopped
    8. 6 cloves garlic, minced
    9. 1 jalapeƱo, diced
    10. 3 tbsp chili powder
    11. 1 tsp cumin
    12. 1 tsp salt
    13. 1/2 tsp pepper
    14. Additional salt to taste
    Instructions
    1. Brown the ground bison and chopped onions, seasoned with 1 tsp salt and 1/2 tsp black pepper, in large skillet drizzled with olive oil.
    2. Transfer to slow cooker, add remaining ingredients and stir to combine.
    3. Simmer on low 6-8 hours, until soup has thickened and flavors are developed. Adjust seasoning to taste by adding additional salt as desired.
    Notes
    1. Store leftovers in the refrigerator and enjoy reheated within 3-5 days.
    2. Freezes well.
    beta
    calories
    352
    fat
    15g
    protein
    30g
    carbs
    26g
    more
    Cook Eat Be Healthy http://cookeatbehealthy.com/
  • Grains
  • Spicy Quinoa and Beans

    Spicy Quinoa and Beans | cookeatbehealthy.com

    Spicy Quinoa and Beans is one of my favorite go-to dishes.  It’s the dish I make when I’m craving spicy Mexican flavors, it’s the dish I make when I don’t feel like cooking (yep that happens), but want to have something healthy and tasty to eat all week, and it’s that one meal I turn to when I’ve over indulged (yep that happens too) and I need to get my eating back on track!  

    Spicy Quinoa and Beans | cookeatbehealthy.com

    This recipe is a nutritional powerhouse full of protein, vegetables, and spices that are sure to satisfy and keep you satisfied for hours!  Occasionally I’ll  add shredded chicken to this recipe and that’s fantastic too!  One time I added extra chicken stock and shredded chicken to make a healthy chicken tortilla soup that was to die for!  Basically what I’m saying is – take the basics I share here and run with it!  Create your own version…adjust the spices to your preferences.  Maybe add some browned ground beef and cheese and turn it into a casserole.  Add more vegetables if you like – I’ve made it in the summer when I have zucchini and summer squash coming outta my ears and it’s super tasty with those added in!  In this recipe I used black beans and pinto beans, but those could be switched up too!  Or how about roast a spaghetti squash and serve the quinoa and beans over the top?  I like to serve it as pictured with fresh tomatoes and avocado, but it would be fantastic with salsa, sour cream, your favorite cheese, tortilla chips…you get the idea!  The possibilities are limitless!

    Spicy Quinoa and Beans | cookeatbehealthy.com

    Spicy Quinoa and Beans | cookeatbehealthy.com

    Spicy Quinoa and Beans | cookeatbehealthy.com

    Spicy Quinoa and Beans | cookeatbehealthy.com

    Start by sautĆ©ing the onion, peppers, celery, and garlic in olive oil or about 5 minutes – just until the vegetables start to soften.

    Spicy Quinoa and Beans | cookeatbehealthy.com

    Then add the quinoa and sautƩ another 2 or 3 minutes.

    Spicy Quinoa and Beans | cookeatbehealthy.com

    Spicy Quinoa and Beans | cookeatbehealthy.com

    Spicy Quinoa and Beans | cookeatbehealthy.com

    Next add the spices, then the beans and tomatoes, and then the chopped chipotle in adobo.  Finally the stock is added, bring it all to a boil, then reduce the heat and continue to simmer, stirring occasionally, until the quinoa is cooked and most the liquid is absorbed.

    Spicy Quinoa and Beans | cookeatbehealthy.com

    Here it is after its simmered for about 30 minutes – the corn is added about 10 minutes before removing from the heat.

    Spicy Quinoa and Beans| cookeatbehealthy.com

    This is just such a colorful and satisfying dish!  After eating it for a few days just exactly as I had prepared it, I addded some shredded chicken and homemade enchilada sauce and morphed it into Spicy Quinoa Suffed Peppers!  It was super tasty and my husband loved it too!

    Spicy Quinoa and Beans
    Serves 12
    A spicy and satisfying protein-packed nutritional powerhouse recipe sure to curb even the biggest appetite!
    Write a review
    Print
    Prep Time
    20 min
    Cook Time
    40 min
    Total Time
    1 hr
    Prep Time
    20 min
    Cook Time
    40 min
    Total Time
    1 hr
    206 calories
    36 g
    0 g
    3 g
    9 g
    0 g
    235 g
    649 g
    3 g
    0 g
    2 g
    Nutrition Facts
    Serving Size
    235g
    Servings
    12
    Amount Per Serving
    Calories 206
    Calories from Fat 30
    % Daily Value *
    Total Fat 3g
    5%
    Saturated Fat 0g
    2%
    Trans Fat 0g
    Polyunsaturated Fat 1g
    Monounsaturated Fat 1g
    Cholesterol 0mg
    0%
    Sodium 649mg
    27%
    Total Carbohydrates 36g
    12%
    Dietary Fiber 7g
    27%
    Sugars 3g
    Protein 9g
    Vitamin A
    7%
    Vitamin C
    25%
    Calcium
    6%
    Iron
    15%
    * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Ingredients
    1. 1 15 oz. can black beans, drained and rinsed
    2. 1 15 oz. can pinto beans, drained and rinsed
    3. 1 15 oz. can fire roasted diced tomatoes
    4. 1 10 oz. can diced tomatoes with habanero
    5. 2 cups quinoa
    6. 4 cups vegetable stock
    7. 1 green pepper, diced
    8. 1 can chipotles in adobo - 2 peppers finely chopped - reserve the remainder for another recipe
    9. 1 cup frozen corn
    10. 1/2 large onion, chopped
    11. 2 stalks celery, sliced
    12. 1 jalapeƱo, minced
    13. 1 tbsp extra virgin olive oil
    14. 2 tsp cumin
    15. 1 tsp salt
    16. 1 tsp oregano
    17. 4 cloves garlic, minced
    Instructions
    1. In a large stockpot, sautƩ onion, green pepper, jalapeƱo, celery, and garlic in olive oil for 5 minutes, until vegetables just begin to soften.
    2. Stir in quinoa and sautƩ another 2-3 minutes.
    3. Add cumin, salt, oregano, beans, tomatoes, and finely chopped chipotle peppers with a little of the adobo sauce. Stir well.
    4. Pour in vegetable stock, stir to combine, and bring to a boil.
    5. Reduce heat and simmer, covered, approximately 20 minutes, stirring occasionally.
    6. Stir in frozen corn and continue simmering, stirring occasionally, for about 10 more minutes or until quinoa is done.
    7. Serve as desired.
    Notes
    1. Store leftovers in the refrigerator for up to 7 days.
    beta
    calories
    206
    fat
    3g
    protein
    9g
    carbs
    36g
    more
    Cook Eat Be Healthy http://cookeatbehealthy.com/
  • Main Dishes
  • Chicken Enchiladas

    Chicken Enchiladas | cookeatbehealthy.com

    Looking for a crowd pleasing, prepare ahead, flavorful dinner to feed a hungry family or house full of holiday guests?!?  If so, you’ve come to the right place!  This recipe for Chicken Enchiladas has evolved over the many years I’ve been making it to be a little more healthy with a lot fewer processed foods.  Now you might think that by making those changes I’ve sacrificed flavor, but happily, I can say the flavor of this dish has only improved with the changes I’ve made to the original recipe!

    Chicken Enchiladas | cookeatbehealthy.com

    For many years this has been a family favorite, frequently requested dinner at our house!  Even when I struggled to feed a very picky youngster, this was something I could always get her to eat – though she did prefer it when I left out “the green things”!  I love this enchiladas recipe for many reasons…I can prepare all the components ahead of time, or even assemble the entire dish and refrigerate it until I’m ready to pop it in the oven.  I also like the fact that I’m getting some healthy proteins in our diets, and it’s easy to sneak in extra vegetables – they don’t even know how many times they’ve eaten shredded zucchini in their enchiladas! šŸ˜‰  The homemade Enchilada Sauce is the real key to making these extra delicious and healthy…I’m including a link to that recipe here

    Homemade Enchilada Sauce | cookeatbehealthy.com

    Homemade Enchilada Sauce 

    The chicken is simmered on the stove, or I use my Ninja Cooking System (my FAVORITE kitchen appliance), in spiced chicken stock which infuses the chicken meat with such fantastic flavor!  Once the chicken is tender, remove it from the cooking liquid until it’s cool enough to handle, then shred it with 2 forks.  I reserve the cooking liquid in case I need to add a little to my enchiladas filling. After the chicken is shredded, it’s combined with salsa, black beans, refried beans, fire roasted corn, canned green chilies, and fresh diced jalapeƱo to form the filling.  

    Chicken Enchiladas | cookeatbehealthy.com

    Chicken Enchiladas filling.

    Chicken Enchiladas | cookeatbehealthy.com

    My favorite tortillas from Alvarado Street Bakery! 

    Chicken Enchiladas | cookeatbehealthy.com

    Filled, rolled, sauced, and sprinkled with cheese…ready to pop into a 350 degree oven for 45-50 minutes.

    Once the filling is combined, the sauce is made, and the cheese is grated, assembly is quick work!  I coat the bottom of a 9″ x 13″ pan with cooking spray or a little olive oil to make clean up easier later.  Spread a little enchilada sauce in the bottom of the baking pan, evenly distribute the filling between 8 tortillas, roll the wrap around the filling, and place in the baking dish.  Continue until they’re all rolled up, drizzle more enchilada sauce over the top, sprinkle with the shredded cheese, and pop the baking dish into a 350 degree oven for 45-50 minutes until it’s bubbling hot and slightly browned on top.  I like to serve the finished enchiladas with fresh diced avocado, jalapeƱo slices, fresh lime wedges, chopped fresh tomatoes, and sour cream.

    Chicken Enchiladas | cookeatbehealthy.com

    Fresh from the oven!

    Chicken Enchiladas | cookeatbehealthy.com

    Chicken Enchiladas | cookeatbehealthy.com

    Dig in!

     You could definitely serve this with a salad, but I hate to fill up on salad when I have this delectable enchilada in front of me!  Plus I add enough tomatoes, avocado, and jalapeƱo to almost count as a salad! šŸ˜‰  I hope you find your family loves this recipe as much as we do!  In fact, I think I’d better pick up some more tortillas – my daughter will be home from college for Christmas and I know she’s going to want these one night while she’s home!

    Chicken Enchiladas
    Serves 8
    These Chicken Enchiladas are my family's favorite...and they're destined to become yours as well!
    Write a review
    Print
    Prep Time
    1 hr
    Cook Time
    45 min
    Total Time
    1 hr 45 min
    Prep Time
    1 hr
    Cook Time
    45 min
    Total Time
    1 hr 45 min
    690 calories
    77 g
    71 g
    28 g
    36 g
    13 g
    482 g
    1820 g
    8 g
    0 g
    13 g
    Nutrition Facts
    Serving Size
    482g
    Servings
    8
    Amount Per Serving
    Calories 690
    Calories from Fat 241
    % Daily Value *
    Total Fat 28g
    42%
    Saturated Fat 13g
    64%
    Trans Fat 0g
    Polyunsaturated Fat 2g
    Monounsaturated Fat 11g
    Cholesterol 71mg
    24%
    Sodium 1820mg
    76%
    Total Carbohydrates 77g
    26%
    Dietary Fiber 13g
    53%
    Sugars 8g
    Protein 36g
    Vitamin A
    32%
    Vitamin C
    32%
    Calcium
    45%
    Iron
    34%
    * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Ingredients
    1. 2 skinless, boneless chicken breasts
    2. 2 cups chicken stock
    3. 1 tbsp chili powder
    4. 1 tsp cumin
    5. 1/2 tsp garlic powder
    6. 1 tsp oregano
    7. 1/2 tsp salt
    8. 1/4 tsp cayenne pepper
    9. 2 cups enchilada sauce, divided ~ link to recipe for homemade in body of post
    10. 1 cup salsa ~ your favorite brand
    11. 1 15 oz. can black beans, drained and rinsed
    12. 1 16 oz. can refried beans
    13. 1 7 oz. can chopped green chilies
    14. 1 cup frozen fire roasted sweet corn
    15. 1 medium jalapeƱo, seeds removed, minced
    16. 1 1/2 cup shredded cheddar or colby-jack cheese
    17. 8 tortillas ~ fajita or burrito size
    18. Fresh diced avocado and tomato, sliced fresh jalapeƱos, lime wedges, extra cheese, and sour cream if desired for serving.
    To prepare the chicken
    1. Simmer chicken breasts in chicken stock seasoned with chili powder, cumin, garlic, oregano, salt, and cayenne, until tender.
    2. Remove chicken from pan and set aside until cooled enough to handle. Reserve cooking liquid to add to filling if it's too dry.
    3. Once chicken has cooled slightly, use 2 forks to shred the meat.
    For the Enchiladas
    1. Preheat oven to 350 degrees Farenheit.
    2. In a large bowl combine shredded chicken, salsa, both kinds of beans, minced jalapeƱo, green chilies, and corn. Mix well. If the filling feels too dry, gradually add a little of the reserved chicken cooking liquid, being careful not to add too much.
    3. Spray the bottom of a 9" x 13" baking dish with cooking spray, or coat with olive oil.
    4. Spread 1 cup of enchilada sauce in bottom of dish.
    5. Divide chicken enchilada filling evenly among the 8 tortillas, rolling each one tightly, and place in baking dish.
    6. Drizzle remaining 1 cup enchilada sauce over top of enchiladas.
    7. Sprinkle with grated cheese.
    8. Place in preheated oven and bake 45-50 minutes until hot and bubbling, and slightly browned.
    9. Remove from oven, serve with fresh chopped avocado and tomatoes, sliced fresh jalapeƱos, lime wedges, extra cheese, and sour cream as desired.
    Notes
    1. I always make the full recipe, then freeze half for us to enjoy for another meal when I'm too busy - or tired - to cook!
    beta
    calories
    690
    fat
    28g
    protein
    36g
    carbs
    77g
    more
    Cook Eat Be Healthy http://cookeatbehealthy.com/
  • Sauces and Dips
  • Five Minute Blender Enchilada Sauce

    5 Minute Blender Enchilada Sauce | cookeatbehealthy.com

    I have a passion for spicy foods.  Anybody who’s read my blog regularly, or who knows me even a little, knows I like it hot!  I also enjoy many different ethnic cuisines such as Mexican, Indian, Thai, and Chinese – just to name a few!  If given a choice I almost always choose an ethnic restaurant when going out to eat, and I typically order one of the hotter and spicier items on the menu!  I am getting braver when it comes to turning out more ethnically diverse dishes from my own kitchen, but I’ve never been shy about trying Mexican recipes like enchiladas.  I know that much of what we prepare here in the U.S. is not authentic Mexican food, but that doesn’t mean it’s not just as tasty – it’s just an Americanized version!  And as an American…I’m okay with that!

    5 Minute Blender Enchilada Sauce | cookeatbehealthy.com

    One of my family’s favorite meals is Chicken Enchiladas.  But since adopting the CEBH Lifestyle we’ve not had them – partly because I’m avoiding dairy as much as possible (and nobody – I repeat NOBODY wants cheese-less enchiladas), but mostly because I refuse to eat processed foods such as canned enchilada sauce.  That stuff is loaded with additives and preservatives, and other ingredients that I’m trying to avoid as much as possible!  

    5 Minute Blender Enchilada Sauce | cookeatbehealthy.com

    The other day I was in the kitchen, eyeballing a package of chicken breasts I had thawing, and wondering what the heck I was going to make for dinner!  I really wanted enchiladas, yet didn’t want to compromise my eating plan.  However,  once I began thinking about what makes enchilada sauce so yummy I knew I could make a homemade version that would put the store-bought sauce to shame!  Obviously it has a tomato base and seasonings…so I looked in the pantry and found a can of organic fire roasted tomatoes and a can of tomato sauceā€¦this seemed like a great place to start!  I knew some chili powder was needed, onions and roasted garlic would also be key components of my version of enchilada sauce, as well as a generous portion of smoky cumin!  I used roasted garlic I had tucked away in the fridge for just such an occasion – I always make several bulbs at a time when I make roasted garlic, then refrigerator the unused cloves to use in other recipes.  You can also purchase roasted garlic at the store, but to see how I make it, click here.  As I was blending it all together I realized I needed a little liquid to get just the perfect saucy consistency so I added chicken stock for a little more flavor, but you could certainly substitute water for a vegan version of enchilada sauce!  

    5 Minute Blender Enchilada Sauce | cookeatbehealthy.com

    In the end, I absolutely could not have been happier with this incredible enchilada sauce!  It tastes better – fresher and more authentic than any sauce I’ve ever had from a can!  I did eventually make those Chicken Enchiladas for dinner…but that’s another post…keep an eye out for that recipe coming up soon on CEBH!!!

    5 Minute Blender Enchilada Sauce | cookeatbehealthy.com

    If you’ve got 5 minutes and a few simple pantry items, then you’ve got a homemade enchilada sauce that will knock your stocks off!  Try this once and you’ll never go back to the canned version…I promise!

    Five Minute Blender Enchilada Sauce
    Serves 12
    If you've got 5 minutes and a few basic pantry items then you can make this fresh and flavorful no-cook enchilada sauce!
    Write a review
    Print
    Prep Time
    5 min
    Total Time
    5 min
    Prep Time
    5 min
    Total Time
    5 min
    23 calories
    4 g
    1 g
    0 g
    1 g
    0 g
    69 g
    181 g
    2 g
    0 g
    0 g
    Nutrition Facts
    Serving Size
    69g
    Servings
    12
    Amount Per Serving
    Calories 23
    Calories from Fat 4
    % Daily Value *
    Total Fat 0g
    1%
    Saturated Fat 0g
    1%
    Trans Fat 0g
    Polyunsaturated Fat 0g
    Monounsaturated Fat 0g
    Cholesterol 1mg
    0%
    Sodium 181mg
    8%
    Total Carbohydrates 4g
    1%
    Dietary Fiber 1g
    4%
    Sugars 2g
    Protein 1g
    Vitamin A
    10%
    Vitamin C
    6%
    Calcium
    2%
    Iron
    4%
    * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Ingredients
    1. 1 14.5 ounce can fire roasted tomatoes
    2. 1 8 ounce can tomato sauce
    3. 1/2 of a large onion, cut into chunks
    4. 1 entire bulb of roasted garlic, or about 1 tbsp store-bought
    5. 1 tbsp ground cumin
    6. 2 tbsp chili powder
    7. 1/2 tsp salt
    8. 1 cup chicken stock or water
    Instructions
    1. Place all the ingredients in a blender, secure the lid, and blend on low until everything is well combined.
    2. Gradually increase speed, blending 3-5 minutes until sauce is well blended and smooth.
    3. If desired, add more liquid for a thinner sauce.
    4. Taste for seasoning and adjust as desired.
    Notes
    1. This sauce makes enough for a huge pan of enchiladas with some sauce leftover.
    2. Leftovers can be stored in the refrigerator for several days, or transferred to the freezer for use at a later date.
    beta
    calories
    23
    fat
    0g
    protein
    1g
    carbs
    4g
    more
    Cook Eat Be Healthy http://cookeatbehealthy.com/
  • Breakfast
  • Best Ever Slow Cooker Oatmeal

    Best Ever Slow Cooker Oatmeal | cookeatbehealthy.com

    Raise your hand if you’re busy, stressed out, running out of patience, and burning the candle at both ends!  I can almost feel the breeze from all those hands waving in the air!  šŸ˜‰  This time of year is without a doubt the most joyous for many of us, but it can also be the most stressful!  There’s so much to do…year-end work projects, shopping, cooking, baking, holiday parties, school music concerts, church youth programs, house guests, decorating, secret-keeping, gift wrapping…the list goes on and on!  But no matter how busy life gets, we’re better able to cope with the craziness if we’ve fueled up properly before heading out the door!  To that end, let me introduce you to my Best Ever Slow Cooker Oatmeal!

    Best Ever Slow Cooker Oatmeal | cookeatbehealthy.com

    This oatmeal comes together in a few minutes in the slow cooker, simmers for a couple hours, and makes enough to feed 8 people once, 2 people 4 times, 4 people twice….you get the idea!  Make it on Sunday, refrigerator single serve portions, and heat them up in the morning when your rushing to get ready for work or to get the kids out the door for school!  It’s deliciously satisfying and will keep you going all morning.  There’s also something about a warm breakfast on a cold winter morning that just seems to set a more positive tone for the day!  And as a mom I always felt better about sending my kids to the bus stop on a belly full of homemade oatmeal, though I rarely had time to make it for them.  This recipe solves that issue!  

    Best Ever Slow Cooker Oatmeal | cookeatbehealthy.com

    Another time this recipe would be a perfect addition to your breakfast recipe arsenal is when you’ve got a house full of guests.  Maybe family is in town for the holidays.  Maybe your college age kids are home for the weekend with a couple friends in tow.  Maybe your 10 year old hosted a sleep over and you’ve got a hungry bunch of kids to feed.  No matter the scenario – whether you’re making a pot full for yourself to have for breakfast all week, or to feed a crowd, this oatmeal is fantastic – and it’s a recipe you’ll be sure to turn to over and over again!

    Best Ever Slow Cooker Oatmeal | cookeatbehealthy.com

    One of the things I like most about oatmeal is that it’s like a blank canvas that can be painted with variety of flavors and toppings!  This recipe itself is simple – unsweetened vanilla almond milk, water, old fashioned oats, real maple syrup, a dash of cinnamon, a splash of vanilla, and a smidgen of almond extract combine to make the basic oatmeal.  What you do to your own bowl of oatmeal is completely up to you!  I suggest serving fresh berries, nuts, bananas, extra syrup for those who like it sweeter, and more almond milk for those who prefer it thinner. You might also serve it with applesauce like this homemade version, toasted coconut, dried fruits, or even chocolate chips for the kiddos!  My favorite bowl is topped with blueberries, sliced bananas, and walnuts!  There are no rules when it comes to personalizing your oatmeal!!!

    Best Ever Slow Cooker Oatmeal | cookeatbehealthy.com

    Let this Best Ever Slow Cooker Oatmeal simplify the breakfast frenzy for you and your family!  You’ll be happy they ate a healthy breakfast, and they’ll be fueled up and full until lunchtime!

    Best Ever Slow Cooker Oatmeal
    Serves 8
    This will be your go-to recipe for a hearty and hot breakfast to feed your hungry crew, and keep them fueled up until lunch!
    Write a review
    Print
    Prep Time
    5 min
    Cook Time
    2 hr
    Total Time
    2 hr 5 min
    Prep Time
    5 min
    Cook Time
    2 hr
    Total Time
    2 hr 5 min
    292 calories
    52 g
    0 g
    5 g
    10 g
    1 g
    259 g
    155 g
    12 g
    0 g
    2 g
    Nutrition Facts
    Serving Size
    259g
    Servings
    8
    Amount Per Serving
    Calories 292
    Calories from Fat 34
    % Daily Value *
    Total Fat 5g
    8%
    Saturated Fat 1g
    4%
    Trans Fat 0g
    Polyunsaturated Fat 1g
    Monounsaturated Fat 1g
    Cholesterol 0mg
    0%
    Sodium 155mg
    6%
    Total Carbohydrates 52g
    17%
    Dietary Fiber 6g
    26%
    Sugars 12g
    Protein 10g
    Vitamin A
    0%
    Vitamin C
    0%
    Calcium
    22%
    Iron
    16%
    * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Ingredients
    1. 3 cups unsweetened vanilla almond milk
    2. 3 cups water
    3. 3 cups old fashioned oats
    4. 1/2 cup real maple syrup
    5. 1/2 tsp salt
    6. 1/2 tsp cinnamon
    7. 1/4 tsp almond extract
    8. 1 tsp vanilla
    9. Fresh or dried fruit, nuts, coconut, chocolate chips, extra maple syrup and almond milk, or other toppings as desired
    Instructions
    1. In a slow cooker combine almond milk, water, oats, maple syrup, salt, almond extract, and vanilla.
    2. Stir well, replace lid, and cook on low for approximately 2 hours.
    3. Stir oatmeal after 90 minutes cooking time, adding more liquid if needed, and adjusting cooking time to reach desired consistency of finished oatmeal.
    4. Serve warm with desired toppings.
    5. Refrigerate leftovers in individual serving size containers to quickly reheat for a fast, healthy nutritious, and delicious breakfast!
    beta
    calories
    292
    fat
    5g
    protein
    10g
    carbs
    52g
    more
    Cook Eat Be Healthy http://cookeatbehealthy.com/