Favorite Summer-into-Fall Salad

This dish is summer perfection. Follow the recipe exactly or add/delete what you want to make it your perfect light and yummy dream-salad! 

 What you need: 

...for the salad

• 2 chicken breasts
• 1 bag of mixed greens (I like to chop mine up)
• 1 head of romaine lettuce, chopped
• 2 mini cucumbers, chopped
• 1/4 red onion, chopped
• 1/4 cup goat cheese or feta
• 1/4 cup roasted, salted pistachios
• other tasty additions: diced tomatoes, avocado, croutons, etc.

...for the dressing

• 3 tablespoons lemon juice (or juice from one lemon)
• 2 teaspoons honey
• 2 teaspoons dijon mustard
• 6 tablespoons avocado oil (you can use olive oil as well)
• 1/2 teaspoon salt
• 1/2 teaspoon pepper

What you do: 

1. Salt and pepper the chicken (or marinated it in a couple tablespoons of dressing) and grill until done. Let rest for 10 minutes and chop into cubes. 
2. While the chicken is grilling, chop and/or prepare your salad ingredients.
3. Mix salad ingredients together, pour salad dressing on and top with the grilled chicken. 

Enjoy!

Best Dairy-Free Ranch Recipe (super easy!)

There are a lot of dairy-free options out there when it comes to creamy dressings and such. But let's be honest, some of them are just really bad. So, I made my own ranch and it's good! My kids can't even tell the difference! This doubles, triples, whatevers, really well and keeps for about a week or so.

What you need:

• 1/2 cup mayo (if you want to make this vegan, use vegan mayo)
• 2 tbsp dairy-free, unsweetened milk (more if you are using it on salad...this measurement is like for a dip consistency)
• 1/2 tsp apple cider vinegar
• 1 tsp minced garlic
• 1/4 tsp parsley
• 1/4 tsp (heaping) onion powder
• 1/4 tsp (heaping) dill
• 1/4 tsp paprika
• Pinch of pepper

What you do:

1. Throw all that good stuff into a bowl or glass jar and mix or shake until smooth and creamy.
2. That's it! Eat it!

E. H. Fitness’ Best Clean, Simple and Delicious Recipes

Need a bunch of recipes that are chalk full of protein and veggies to help you reach your wellness goals? 

I've put together a list of some of the best. Enjoy!

Breakfast: 

Quinoa Egg Bites

Protein Balls

Breakfast Casserole

Lunch:

Make-in-a-blender Butternut Squash Soup

Super Yummy Green Shake

Lettuce-free Salad

Super-Fast Chicken Fried Cauliflower Rice

Warm Quinoa and Sweet Potato Hash

Dinner: 

Super Quick and Easy Pork Tenderloin

Sheet Pan Cashew Chicken

Low Carb Burger Night

Honey Soy Chicken Thighs

Chicken Pesto "Pasta"

Melt-in-your-mouth Meatloaf

Curry Chicken

Protein Pizza Bowl!

 

Need a quick meal that tastes like a pizza but has over 30 grams of protein per serving?! This is a super easy naturally gluten-free dish that can easily be dairy-free as well if that's your thing. In my house, we frequently have "make-your-own-pizza" night and though pizza is great every once in a while, when you're trying to up your protein and nutrients, this Protein Pizza Bowl is the way to go. 

What you need:

• 1 serving chickpea pasta (you can also use red lentil pasta)...easy to find in any groccery store
• 1/2 cup pizza sauce (lower the sugar in it the better)
• Tons of chopped veggies (my favorites are peppers, onions and mushrooms)
• 1 serving (about 16 slices) turkey pepperoni
• Sprinkle of cheese of your choice (my favorite is the cashew mozzarella from Trader Joe's)

What you do:

1. Preheat oven to 350 degrees
2. Cook the pasta according to the directions on package
3. Toss cooked pasta with most of the pizza sauce
4. Put saucy pasta in oven-safe bowl
5. Top with veggies and pepperoni
6. Drizzle remaining sauce all over
7. Sprinkle with cheese
8. Bake for 30 minutes

That's it...super easy and even better yet, it's a simple thing to do on family pizza night and still make your nutrition goals!

Have THIS at your next brunch...

 Brunch can be a bit tricky and sometime heavy on the food that is delicious, but might make us a bit lethargic for the rest of the day. Here are two ideas to have at every brunch so that you can enjoy a bit of everything while also ensuring you get enough vitamins and fiber to keep you feeling great!

Here is what I'm bringing for Easter Brunch this year: 

Make-your-own Parfait Bar

(great for adults and kids alike!)

What you need: 

• Yogurt (dairy-free and regular if you need the option)
  
• BONUS: make it lower sugar, higher protein Greek yogurt to stay fuller longer!
• Berries (think blueberries, strawberries, raspberries, blackberries, etc.)
• Granola (I grabbed a few bags of gluten-free granola as an option)
• Clear glass or plastic cup (they will look so fun and pretty)

What you do:

1. Put it all out with serving utensils and let people make their own (easy for you, fun for them!)

Veggie and Hummus Plate

(This is my go-to addition to any meal or occasion-super easy if you get the "mini" versions of veggies)

What you need: 

• Hummus (just put it in your own bowl to make it look like you put a bit of effort into it)
• Baby carrots
• Baby zucchini
• Mini cucumbers
• Bite-sized peppers
• Tiny tomatoes

What you do:

1. Put them on a plate around your bowl of hummus...it looks pretty and yummy and you'll have all the veggies you need!

Warm and Cozy Clean Chicken Corn Chowder

I made this on Christmas day for a family gathering, and it was a hit-warm, cozy, filling, flavorful and healthy-it's the perfect cold-weather meal! 

What you need: 

• 1 lb cooked and chopped chicken thighs* or shredded rotisserie chicken 
• 1 red bell peppers, chopped
• 1 medium yellow onion, chopped
• 1 can corn
• 1 small can green chilis
• 1 stalk celery, chopped
• 2 baking potatoes, peeled and chopped
• 1 jalapeño, chopped
• 1 tbsp minced garlic 
• 3 cups far free chicken stock
• 1/2 tsp chili powder
• 1/2 tsp cumin 
• 1 tbsp corn starch
• 1 cup milk of choice (I like coconut milk for this)
• Fresh cilantro 
• Salt and pepper to taste

What you do; 

1. Put chicken, peppers, onions, corn, chilis, garlic, chicken stock, and tabasco in a crock pot and cook on low all day or on high for 3-4 hours.
2. 30 minutes before serving, whisk together milk and corn starch until smooth and stir into crockpot
3. Chop cilantro and stir in right before serving

That's it! :) 

If you want to be "extra" and like your soups a bit on the thicker, stew-side, before serving, when you do the cornstarch and milk-of-choice deal, put a cup of the soup (with everything in it) into a blender and whip...add it back in-trust me...it's a good step!

Enjoy!

*do the chicken thighs in advance and freeze if more than a day before you do the soup. 3 hours in the crockpot on high-that's it!

Eat MORE Veggies in 2023

We know that balanced eating includes eating lots of fresh veggies. But sometimes just because we know something, doesn’t make it easy to do. In fact, according to the CDC, only 1 in 10 Americans get the recommended veg in their mouth every day.  What's the recommended amount, you might ask? Well, friend, it's 5 (or more) servings a day.

Why eat your veggies? For many, many, many reasons, but here are a few compelling reasons for loading up your plate and snack drawer with things that grow in the ground.

• Vegetables contain essential vitamins and minerals that our bodies need to operate. Plus, they are a great source of fiber! Studies show that those who eat a diet rich in fresh produce have a lower incidence of disease such as cancer, cardiovascular issues, diabetes and stroke.
• Eating fresh veggies can help you control your weight. Vegetables are naturally low in calories, rich in nutrients and most are virtually fat free. So...eat them first thing at a meal to eat less calories and more of the good stuff overall.
• Eating veggies will make you feel good. When you eat whole foods (unprocessed food), your body responds well, your skin glows and your systems work like they should.

5 servings of vegetables might seem like a hard pill to swallow or get into your schedule. But it’s actually very easy if you make sure to have a serving at every meal and snack. Here are a few simple ways to get your daily quota without blinking an eye. (Also...can you tell that I'm obsessed super versatile cauliflower rice? :) )

• Breakfast: 
• Throw some peppers, zucchini and broccoli in your morning omelet
• Scramble eggs with cooked cauliflower rice (1/2 cup in the microwave for 2 minutes)-it gives them bulk and doesn't add flavor
• Make a tasty smoothie with a bunch of baby spinach and kale, your favorite fruit and unsweetened almond milk (you won’t even be able to taste the greens…I promise)
• Lunch: 
• Top your sandwich with actual veggies (forget the sad piece of lettuce and tiny sliced tomatoes…they don’t count). Add cucumbers, peppers, spinach, mushrooms, etc.
• Hit the salad bar and load up with all colors of pre-cut vegetables including dark leafy greens, tomatoes, carrots, turnips, peas, cabbage, you get the picture…lots of veggies. 
• Make soup! And make it creamy by adding in cauliflower rice whipped in the blender with your preferred milk choice (here's an example recipe)
• Dinner:
• Load your spaghetti sauce (or any sauce for that matter) with tons of veggies. My favorites are broccoli, zucchini, onions, and mushrooms...and cauliflower rice.
• Make stir fry with lean meat and lots of veggies such as cabbage, carrots, broccoli, snow peas, mushrooms and celery...over a bed of cauliflower rice mixed with brown rice.
• Steam, sauté, roast or air-fry your favorite veggie and have it on the side…have lots on the side…so much so that it looks like it’s the main course
• Eat a side salad before dinner to eat less
• Make an old school vegetable soup with lots of chunky veggies-frozen count too!
• Snacks:
• When you go to the salad bar for a salad, get lots of pre-cut veggies to munch on when you get hungry
• Make sure to have cut up carrots, broccoli, peppers, celery, jicama, etc for crunching and dipping in protein packed dips like hummus.
• Celery with natural peanut butter
• Steam a bag of veggies (frozen veggies are just like fresh…as long as they aren’t in sauce)
• Get a pre-cut veggie tray and eat off of it (often)

What looks like a serving or half cup? Besides the obvious measuring techniques, keep these easy to remember tips close at hand:

• 5 broccoli florets
• 6 baby carrots
• 1 large handful of raw greens (spinach, kale, lettuce, cabbage, etc.)
• 1 large stalk of celery
• 7 circle slices of zucchini or yellow squash
• 6 bell pepper strips
• 1/2 cup riced cauliflower

Crockpot Creamy White Chicken Chili

It's getting chili out there and that means that it's SOUP TIME! Yay! I love a good, filling, hearty soup and this one is exactly that. Loaded with protein and warmth, it's my new weeknight soup (and then for lunch days after as it reheats beautifully.

 

E. H. Fitness Crockpot Creamy White Chicken Chili

What you need:

• 1 small white onion, diced
• 1 heaping TBSP minced garlic (about 3 cloves-worth)
• 1 red, orange or yellow bell pepper, diced
• 1 cup (the smaller can) of diced green chilis
• 2 skinless, boneless chicken breasts
• 1 cup frozen or canned corn
• 1 can white beans (great northern or cannellini beans)
• 4 cups chicken broth
• 1 tsp cumin
• 1 tsp oregano
• 1 tsp chili powder
• 1 tsp paprika
• 1 tsp salt (or more or less to taste)
• 1 tsp ground black pepper
• a shake or 2 of cayenne pepper
• 1 tsp lime juice (a squeeze of a lime)
• 1 cup unsweetened almond, coconut, cashew, etc. milk OR if you want to make it creamy without more liquid, blending another cup of white beans in a blender until smooth with a bit of the broth works perfectly)

What you do:

1. Put chicken breasts in the crockpot and top with all the other ingredients (minus milk or pureed beans)
2. Give it a good stir
3. Set on low for 8-10 hours or high for 4-6 hours
4. About 30 minutes before serving, grab the chicken and shred it (this should take less than a minute since it should just fall apart)
5. Add the milk or pureed beans
6. Serve and enjoy!

Cheers.

Fit Fast: 21-Day Wellness Challenge

Have you been interested in learning more about Intermittent Fasting...or wanting to get back into the practice after doing something else for a while? 

I've got you! 

Monday, April 18 is the start of the next E. H. Fitness 21-Day Wellness Challenge, Fit Fast, and it is dedicated to all the following good stuff: 

• Get sugar cravings under control

• Sleep better

• Build strength without having to step into a gym (or into a gym, if you prefer)

• Eat real food to fuel your body

• Decrease body fat

• Reduce inflammation

We will be easing into fasting and learning about what it can actually do for us and how it can work for you! 

My favorite part of Intermittent Fasting (IF) is the amount of physical and mental time and energy I save...I mean think of how much time (and brain power) you'll free up while not eating (or thinking about what to eat) in the mornings!

We will be learning all the ways that IF can benefit our bodies and minds...it's going to be a great time! PLUS, lots of extras including  Workout and 21-days of dinner suggestions (so you don't have to decide what to put on plates every evening...more time and energy saved!)

Join me for E.H. Fitness' next 21-day challenge...and go into summer feeling your best!

There are NO supplements, pre-packaged foods to buy or long hours in the gym. Just real food and quick workouts to help increase energy, promote better sleep, decrease anxiety and maybe even shed some body fat.

Here's what you can expect when you sign up:

• Membership to a private Facebook group with all the things

• Suggested food guide and recipes, complete with 21 days of dinners planned out for you 

• Sample Grocery lists

• Workouts for strength and endurance 

• Exercise schedule including bonus workouts

• Daily check-ins for accountability and to encourage others in the group

• A private online forum (via FB page) where you can post questions, celebrate your successes (and challenges) as well as get encouragement from a group of people doing the same work.

• Access to an ACE certified personal trainer and wellness coach with over 10 years of experience

• NO supplements or gimmicks...just food...the kind you eat out, cook at home or pick up on the go.

• All for $29 payable via Venmo*

Are you in? Ready to choose to feel better and ditch some unhealthy habits? Ya know...when you feel better you look better...so what's there to lose?

E-mail me @ erin@ehfitness.com me that you are IN!

*as soon as the Venmo invoice/request is paid (@erin-heide), you will be added to the private Facebook group! :)

Autumn Vegetable Soup

 This soup is hearty, delicious, versatile and just plain delicious. Filled with autumn veggies, I made this one vegan, but you can do whatever you want with it!

E. H. Fitness Autumn Vegetable Soup

What you need:

• 8 cups vegetable broth
• 1 large sweet potato, diced
• 1 medium white onion
• 2 TBSP minced garlic (or 4 cloves chopped)
• 8 oz package shitake mushrooms, sliced
• 3 stalks celery, chopped
• 3 large carrots, chopped
• 1 cup uncooked long grain rice (rinsed)
• 1 tsp paprika
• 1 tsp chili powder
• 1/2 tsp cayenne pepper
• 1/2 tsp fresh ground pepper
• 4 cups raw, chopped kale
• 1 can coconut milk

  What you do: 

1. Put broth, sweet potato, onion, garlic, mushrooms, celery, carrots, rice and all spices in a slow cooker. 
2. Cook on high for 2-3 hours or until the rice is cooked and potatoes and carrots are softening. 
3. Sir in the coconut milk and kale. 
4. Let simmer for a few minutes until the kale wilts.
5. Serve hot
6. Enjoy!

Substitutes: 

• for the coconut milk, you could use actual milk or cream
• to make it lower carb, use cauliflower rice instead of brown
• add chicken to up the protein
• chicken broth works too

Acai Berry Protein Smoothie Bowl

 

I know I'm late to the game, but I'm OBSESSED with smoothie bowls right now. Anyone else?

If you haven't yet tried them, let me introduce you. Basically a smoothie bowl is a thick, eat-with-a-spoon smoothie topped with fruit or nuts or coconut or seeds or granola or really anything you'd like. Delicious!

You can, and I have, purchased these delicious bowls at certain juice/smoothie places, but you can also super easily make them at home for less $$ and perhaps even more yummy flavor. 

This is my go-to at home breakfast or lunch when I need something cool, refreshing and full of vitamins. There are a lot of frozen ingredients, so feel free to freeze your own...it's important to have them frozen because that is what give the smoothie a thicker eat-with-a-spoon consistency (along with the chia seeds). 

E. H. Fitness Acai Berry Protein Smoothie Bowl

What you need:

• packet of frozen acai (I get mine at Sprouts)
• 1 small frozen banana (or 1/2 large)
• 1/4 cup frozen avocado chunks (I get mine at Sprouts or Costco)
• 1 TBSP chia seeds
• 1/4-1/2 cup or so of unsweetened almond milk
• 1 scoop (1/2 serving) of protein powder (I really like the vegan Orgain Vanilla)
• handful of spinach or kale or other greens if you have them laying around

    My favorite toppings: sliced strawberries, blueberries and 2 TBSP gluten-free granola

What you do: 

1. Blend the junk out of all the ingredients (minus the toppings).
2. Pour into a bowl
3. I like to put my bowl in the freezer for 5 minutes or so while I get my toppings together/chopped
4. Top your bowl
5. Eat!

A tip when blending. Use a strong blender and scoop up the stuff that gets shot to the sides of the blender and re-blend when necessary. 

2021 Carb Cycle into Summer: 21 Day Challenge

Summer is fast approaching! If you're not ready for all that summer entails, let me help. This newest 21-Day Challenge is full of whole foods, recipes, workouts, tips and tricks...and guess what...it's also flexible and something that can be re-incorporated into daily life even after the 21 days...if you so choose. :)

If you are ready to take steps to improve metabolism, fit better into your clothes, have more energy and approach food as it is meant to be-for energetic life, then join me for on online (Facebook) wellness challenge beginning on Monday, April 19 and ending Sunday, May 9. 

The challenge is all within a private Facebook group so that you can participate during the day at your own pace and with your own schedule...and it's all just $29 flat*.

 The program includes:

• 21 days of clean eating carb-cycling style. Get excited! It's super simple and totally tasty. (Wondering "why carb-cycling"...click here for the benefits)
• Suggested grocery list 
• Sample meal plans as well as suggestions for when you eat out. 
• 21 days of quickie workout options...including FB LIVE workout demos (no more than 30 minutes a day)
• 21 days of accountability and encouragement and access to a ACE Certified personal trainer and wellness coach.
• 21 days of a small community of people doing the exact same thing you are, who have the same questions and struggles and we will work through it all together!
• Most importantly, NO supplements, pill or powders being sold here-just real food for real people living real lives.

There's noting to lose, except maybe some inches and a few pounds. There's a lot to gain: body confidence, strength, good digestion, energy and a different way to eating. 

If you're interested, simply e-mail me here and let me know to put you on the list. I will add you to our closed Facebook group where the food lists will be so you can be prepared for day one: Monday, April 19. Also, please feel free to e-mail me with any questions about the challenge-I would love to answer them (erin@ehfitness.com)

*I add you to the group as soon as I receive confirmation of payment via PayPal or Venmo:) 

Veggie Mexican Casserole

 I could eat this simple and satisfying meal every day...and have for the last few. It's so flavorful, full of veggies and vegetarian (but you could always add meat or make it vegan by substituting the eggs for a vegan sub!). I'll just share the recipe I made and you can add or delete anything you want...deal? 

E.H. Fitness Veggie Mexican Casserole

What you need:

• 1 TBSP oil (I prefer olive or avocado)
• 1 green bell pepper, diced
• 1 jalapeño, diced (and de-seeded if you don't like the heat)
• 1/2 red onion, diced
• 1 TBSP minced garlic
• 1 1/2 tsp cumin
• 1 1/2 tsp chili powder
• 1 tsp cayenne (omit if you don't like spicy)
• 1 tsp salt
• 1, 12-oz bag of frozen steam bag cauliflower rice
• 1 can black beans (drained and rinsed)
• 2 cans diced tomatoes (drained)
• 5 eggs, beaten
• 1 cup vegan cheese (I love Daiya's Mexican blend for this)

What you do:

1. Pre-heat the oven to 375
2. Heat oil in a large/deep skillet
3. Sautee the peppers, jalapenos and onions for a few minutes until they start to become tender
4. Add garlic, cumin, chili powder, cayenne, salt and diced tomatoes to the mixture
5. Let all that simmer while you microwave the cauliflower rice for about 4 minutes
6. Take the mixture off the heat and add in the cauliflower rice and beans
7. Mix well and then add the 5 beaten eggs and mix again
8. Place mixture into a greased or lined 13x9 oven safe casserole dish
9. Top with your choice or "cheese" or omit
10. Bake for 40 minutes uncovered
11. Allow to cool slightly before cutting into it.

Enjoy!

Recipe Makeover : Double Chocolate Cookies

In our house, 50% of the bananas get over-ripe before we can eat them...it's jus the way. However, lately, I have been really intentional about using (or freezing) the produce we buy and when nit comes to bananas, I've been making all sorts of things with them. This new recipe makeover is a huge hit with my family. It's super easy, vegan and gluten free...also super fun to make with little kiddos.

E. H. Fitness Recipe Makeover: Double Chocolate Cookies

(makes 12 cookies)

What you need: 

• 1 cup old fashioned or quick oats
• 2 tbsp cocoa powder 
• 1/4 tsp sea salt
• 1/4 tsp baking soda
• 1 really ripe banana
• 1/4 cup 100% maple syrup (or if not vegan, you can use honey)
• 2 tbsp coconut oil (melted if solid)
• 1 tsp pure vanilla extract
• 1/2 cup vegan chocolate chips (or your preference)

What to do:

1. Make oatmeal into "flour" by pulsing in a blender until smooth like flour (like 30 seconds)
2. Mix oat flour with the rest of the dry ingredients
3. In a separate bowl, mash a the banana with a fork (fun for kids...and adults).
4. Add the rest of the wet ingredients to the banana and blend well
5. Add blended dry ingredients to blended wet ingredients and stir until mixed
6. Fold in chocolate chips
7. Chill for 15 minutes in the fridge (it's going to be super sticky...this will make it easier to get on the pan)
8. While the dough chills, preheat the oven and line a cookie sheet with parchment paper (these puppies will stick like crazy to the pan if not).
9. Use cookie dough scoop to place dough on pan and flatten a bit with the back of the scoop
10. Bake for 10 minutes or so
11. Cool and enjoy!

Sloppy Joe Makeover (hint: it's a casserole)

Whether or not you loved sloppy joes as a kid (my husband) or dreaded them (me), this recipe is a winner all around! I've cleaned it up by replacing noodles with cauliflower rice and the loads of cheese with a sprinkle of non-dairy "cheese" and it's sooooo yummy and comforting.

E.H. Fitness Sloppy Joe Makeover

What you need: 

• 2 bags frozen cauliflower rice
• 1.5 lbs lean ground beef or ground turkey
• 1 green pepper, chopped
• 2 medium carrots, chopped
• 1 medium onion, chopped
• 1 TBSP minced garlic
• 2 tsp sea salt
• 1/2/ tsp freshly cracked pepper
• 1 tsp dry mustard (or yellow from the fridge)
• 1 can tomato sauce (15 oz)
• 1 TBSP coconut aminos (or if you don't have that on hand, Worcestershire)
• 1 TBSP honey
• 1/2 cup dairy free cheese (I like it with "mozzarella")

What you do: 

1. Pre-heat oven to 375
2. Put frozen cauliflower rice in microwave safe bowl and cook on high for 6 minutes
3. Brown the ground meat
4. Drain meat and set aside
5. In same skillet that you browned the meat, add the green pepper, carrots, onion and garlic and sauté for about 8 minutes or until the green pepper starts to soften
6. Stir back in the meat, mustard, tomato sauce, coconut aminos, honey and add 1 1/2 cup water
7. Bring mixture to a boil and then simmer for about 7 minutes
8. Mix in the cauliflower rice
9. Lightly grease an 9 x 13 baking pan and pour the mixture into it
10. Top with "cheese"
11. Bake for 25 minutes or so until the cheese is melted and the edges are brown.
12. Serve with fresh veggies!

Enjoy!

Stuffed Peppers: a complete meal in a edible bowl

 I'm unsure how I've missed out on the stuffed pepper game, but I'm in it to win it now. It's a complete meal in an edible package so what could be better?

E.H. Fitness Stuffed Peppers

What you need: 

• 6 bell peppers (any color will do)
• 1 lb ground turkey
• 1.5 cup cooked rice or cauliflower rice
• 1 white onion, finely chopped
• 1 zucchini, chopped
• 1 can diced tomatoes (or 3 roma tomatoes diced)
• 2 tbsp minced garlic
• Salt, pepper and crushed red pepper to taste
• optional: cheese or dairy free cheese

What you do:

1. Pre-heat oven to 400 degrees
2. Brown ground turkey
3. While the turkey is browning, cut off the top of each pepper and de-seed them
4. Drain the meat
5. In the same meat pan, sautee the onions and garlic in the oil for a for about 5 minutes on medium heat, then add the zucchini for a few minutes
6. Add the meat, diced tomatoes, cooked rice and spices to the pan and mix about
7. Stuff those peppers to the brim and sprinkle with cheese if that's your thing
8. Bake on a baking sheet or whatever for 35-40 minutes or until done.
9. Eat!

Acorns are not just for squirrels

I mean...Acorn SQUASH. This is embarrassing, but I've never eaten acorn squash (that I know of)...and definitely haven't prepared one. That is, until now. Can I invite you to do something? Go out to a store, get an acorn squash and roast it immediately. I can't believe yummy this vitamin packed buddy is. Not only is it delicious, it's a great source of vitamins C, B and magnesium. Go heart health and immune system!

What you need:

(hardly anything)

• Oil of your choice (I used avocado oil)
• Salt
• Pepper

What you do:

1. Pre-heat oven to 375
2. Cut your acorn squash in half from stem to tip
3. Spoon out seeds and stringy stuff
4. Rub insides with oil
5. Sprinkle salt and pepper over entire squash
6. Place two halves on a cookie sheet cut side up
7. Roast (that's just a fancy word for bake) for about an hour or until your fork slides right in
8. Eat!

You're welcome.

Easiest Shrimp Stir-fry with Fried “Rice”

This is one of these things I just have handy in my freezer for those days that I just can’t with dinner anymore. Let me give you some advice; go get a bag of frozen cooked/shelled shrimp, frozen steam-in-bag stir-fry veggies, and a bag of frozen fried cauliflower rice (I get mine at Trader Joe’s). I make my own super simple teriyaki-type sauce, but you could use the bottle stuff in a pinch. 

E. H. Fitness 15-minute Shrimp Stir Fry with Fried Rice

What you need: 

• Bag of frozen medium shrimp (cooked, shelled)
• Bag of frozen steam-in-bag stir-fry veggies
• Bag of frozen fried cauliflower rice (or regular works too)
• 1/3 cup coconut aminos (or soy sauce)
• 1 cup water
• 2 tsp minced garlic
• 1 tsp ground ginger
• 2 tbsp honey

What you do: 

1. Steam the bag of veggies in the microwave
2. While steaming the veggies, throw the frozen shrimp in a colinder and run under cold water for a few minutes to thaw.
3. While the steaming and thawing are happening, begin cooking your "rice" per the bag's instructions (should take about 7 minutes total)
4. While all of the things are going on, whisk your sauce together (that's the rest of the ingredients)
5. In a skillet, sautee the shrimp and veggies in the sauce together until nice and hot and the sauce has boiled off a bit
6. Serve everything together!

Pizza Every Day...in a Boat? Yes!

 I would eat pizza every single day...no joke. Even the dairy and gluten free kind (don't feel too bad for me...there are some great substitutes!). But let's be honest, the crust and lack of veggies are two of the main problems with pizza (and no...don't tell me that the random mushroom or green pepper or sauce really counts as a healthy serving of produce.). 

Introducing Pizza in a Boat. I swear, this will change your life. It's so easy. It's so full of veggie goodness. It's soooo yummy. I made several of them and had one a day for a week...not sick of them yet...and neither is my 5-year-old. Winning. 

If you've never worked with a spaghetti squash before, they can be a bit tough to cut in half. So I stab mine like 12 times and put it in the microwave for 4 minutes to soften it up first before cutting. Then I put the halves face down in a pan with a bit of water for another 10 minutes in the microwave. Done! OR if you've thought ahead, you can do it in the crockpot (easiest ever...no stabbing needed!)

Spaghetti Squash Pizza Boats

What you need:

• A Medium Spaghetti Squash (one squash will serve two people or make two pizzas)
• Pizza Sauce 
• All the toppings (my go tos are mushrooms, black olives, onions, peppers and pepperoni with a sprinkle of non-dairy cheese on top)

What you do: 

1. Shred your cooked spaghetti squash into "noodles" in the "boat"
2. Mix pizza sauce into the noddles
3. Load that boat with a boatload of toppings
4. Bake in oven at 375 for 20 minutes or so.
5. EAT! (also super great to put in the fridge for a few days!)

My mouth is watering...going to go make one right this second!

Chocolate Chip Pumpkin Muffins

I know that it's pumpkin mania right now, but these are a must try. They are clean, gluten-free, dairy free and I fed them to a group of people who only eat flour and milk...aka my family (exaggerating....slightly) and they didn't even know! Plus, you can make these in 30 minutes flat. POW.

E.H. FITNESS PERFECT PUMPKIN MUFFINS 

Yields 18 regular muffins, 36 mini muffins

(10 min prep, 20 min bake time)

What you need:

• Muffin liners (I'm obsessed with parchment paper cups)
• 2 cups old fashion oats made into flour (don’t freak out…just put them in your blender/food processor/magic bullet/etc. for like 10 seconds. Congrats, you just made your own oat flour)
• 1 teaspoon salt
• 1 teaspoon pumpkin pie spice
• 1 teaspoon baking powder
• 1/2 teaspoon baking soda
• 3/4 teaspoon ground cinnamon
• 1/2 teaspoon ground nutmeg
• 1 cup pumpkin puree
• 1/2 cup pure maple syrup
• 1/4 cup melted coconut oil
• 1/4 cup unsweetened, original flavor almond milk
• 2 eggs
• Dash of vanilla 

What you do: 

1. Pre-heat the oven to 350 degrees. 
2. Combine all dry ingredients (oat flour that you made, salt, pumpkin pie spice, baking powder, baking soda, cinnamon, nutmeg, old fashion oats)
3. Mix in all wet ingredients. Tough, right? 
4. Fill your muffin tins ½ full (like ¼ cup for regular sized muffins and about 2 TBSP for mini muffins). 
5. Sprinkle with chocolate chips (optional)
6.  Bake normal sized muffins for 20 minutes and mini-muffins for 10-12 minutes. They are done when a toothpick comes out goop-free. 
7. Cool before diving in.

ENJOY!