Hearty Chicken and Wild Rice Soup

 

There is nothing like a warm, savory, hearty soup when it's cold outside. This Chicken and Wild Rice soup checks all the boxes (and my kids love it). This has been on repeat at my house since Thanksgiving (we used leftover turkey for that one). It's pretty versatile and can be made allergen friendly. I have always made mine gluten and dairy free. Let's get to the good stuff...

What you need: 

• 1 onion, diced
• 3 carrots, chopped
• 2 stalked of celery, copped
• 1 container (8 oz) baby bella mushrooms, chopped
• 3 TBSP flour (or gluten free flour works great)
• 2 TBSP minced garlic (about 3 cloves)
• 4 TBSP butter, vegan butter or avocado oil
• 1/2 cup wild rice (not the quick kind)
• 1/2 tsp rubbed sage
• 1/2 tsp thyme
• 4 cups chicken broth
• 2-3 cups shredded chicken (I use a rotisserie chicken for this)
• 1 can unsweetened coconut milk 
• salt and pepper to taste

What you do:

1. Heat 1 TBSP oil or butter over medium heat in a large stock pot
2. Sautee onions, carrots, celery and garlic until onions start to soften
3. Add mushrooms and stir until they start to soften
4. Sprinkle in the flour and add butter or oil and stir until the flour is absorbed by the veggie mixture
5. Add rice, sage, thyme and broth
6. Cover the pot and let the mixture come to a boil, reduce heat and simmer for about 40 minutes or until rice is cooked
7. Stir in chicken and coconut milk
8. Season to taste 
9. Enjoy!

Tips to make this quicker and easier: 

*have shredded rotisserie chicken frozen and ready to go at any time

*used pre-mince garlic

*while carrots/onions/celery/garlic are sautéing, use that time to chop the mushrooms

*speaking of carrots, throw in a big handful of baby carrots and save peeling and chopping

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!

January Jump-Start Wellness Challenge 2024!

 As 2023 winds down, many of us reflect on the year that just passed and look forward to the year ahead. If 2023 left you feeling less-than-your-best-healthy-self, stuffed to the brim with cookies/cake/brownies/all-the-baked-goods, cheese, fun holiday drinks, and are ready to feel better, stronger, healthier, less puffy, etc, I can help! 

A brand spankin' new year is perfect for a reset and a resolution to take your body and it's needs seriously. BUT, did you know that over 90% of New Year's Resolutions fail? Don't worry...it's not a resolution death sentence. There are a lot of reasons why we don't stick to our goals, but here are three of the biggest:

1. They aren't measurable.
2. They aren't supported.
3. They aren't reasonable. 

BUT there is hope!

If you're ready to increase your health and energy and decrease your body fat with exercise, good sleep, hydration and nutrient dense food, then join me and a small group of others with the same goals and game plan to get right back on track...with  measurable, supported and reasonable program!

You can do anything for 21 days...promise. It may not be easy, but it will be worth it and I'll be right there with you the entire way.

The January Heath Jump-Start begins Monday, January 8 and ends Sunday, January 28. 

This challenge is all about getting more energy, kicking sugar cravings to the curb, sleeping better, getting stronger and shedding a bit of fat and puffiness in the process. PLUS, there is another element to this challenge...intension setting and gratefulness practice...it's going to be amazing.

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

• Membership to a private Facebook group with daily encouragement, recipes, workouts and tips
• Suggested daily food guide with recipes
• Grocery lists for each phase of the challenge
• Daily workout schedule.
• 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 15 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 $49* payable via Venmo (@erin-heide)

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

Click here to e-mail me that you are IN and ready to take control of your health (and the leftover Holiday treats:) .

*If did another 21-day challenge with me in 2023, e-mail me for your special discount for this challenge!

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!

30-Minute Chicken Curry

This dish has become one of our favorites in our home; everyone eats it, everyone likes it. I can't say enough about how easy and flavorful this simple chicken curry dish is. Serve it over cauliflower rice and it has all the protein, fat and carbs you need for a balanced and filling meal. 

What you need:

• 2 TBSP yellow curry
• 2 tsp garam masala
• cayenne pepper to taste (or leave it out for "mild")*
• 1.5 lbs of chicken breast or chicken thighs, cut into bite sized pieces
• 1 tsp salt
• 1 can light coconut milk
• 2 TBSP oil of choice (I like olive or avocado)
• 1 medium onion, finely chopped
• 1 TBSP minced garlic (or 2 cloves garlic)
• 1 TBSP minced ginger
• 1/2 lemon, juiced (or 1 TBSP)
• 1/2 cup chicken stock
• 1 TBSP cornstarch
• 1 TBSP cold water
• Cilantro for garnish

What you do:

1. Put chicken pieces in a bowl and sprinkle in salt and 1/2 the other spices, stir to cover
2. Dump can of coconut milk onto chicken and set aside
3. Heat oil in large saucepan a couple minutes and add onion and the rest of the spices
4. Stir onion until it softens (5 minutes or so)
5. Add in garlic and ginger and stir together until it smells delicious (or about 1 minute)
6. Wisk together corn starch and water until smooth 
7. Dump everything into onion/spice/garlic/ginger mixture and stir
8. Bring to boil and then reduce heat to slow simmer
9. Check the chicken after about 7 minutes to see if cooked through, if so, you're done!
10. Sprinkle with cilantro if you'd like and serve over cauliflower rice (or regular or jasmine rice)

Enjoy!

*I like mine a bit spicy but my family likes it super mild, so I add a pinch or so of cayenne pepper to mine after I serve it.

3-Minute Healthier Mug Cake!

Sometimes, I just want cake...anyone else? Check out this individual cake that is baked in a mug. It's tasty, easy, gluten and dairy free and made with whole foods. Plus, if you really focus, I bet you can make it in about 3 minutes!

What you need (for 2 Mug Cakes):

• 1 very ripe banana (I freeze mine...and just thaw them when I need them)
• 3 TBSP cocoa powder
• 4 TBSP natural peanut butter
• 1 egg 
• 2 tsp honey
• chocolate chips, sprinkles or whatever (optional)

What you do:

1. Mash the banana in a medium bowl
2. Add all other ingredients and stir together until combined competely
3. Top with optional extras
4. Divide into 2 microwave-safe mugs
5. Cook 1 minute in the microwave
6. EAT!

Creamy Baked Boursin (Dairy Free) and Tomato Pasta (Gluten Free)

 I made this new-to-me concept tonight with my own twists thrown in. I'm going to be honest; I wasn't sure how it would turn out or if my kids would eat it. But it was AMAZING and everyone cleaned their plates! 

This is one of those meals that I'll keep coming back to because it's so versatile. I can have it dairy and gluten free, the rest of my family can eat regular pasta AND (this is a big bonus), I can serve it deconstructed to my kiddos-it's the best! Also, my family didn't know I had used the dairy free version of Boursin cheese...you have to try it...it's amazing!

E. H. Fitness Creamy Baked Boursin and Tomato Pasta

What you need:

• container of non-dairy Boursin cheese (I found mind at Trader Joe's)
• container of grape tomatoes
• 3 TBSP minced garlic
• 2 TBSP olive or avocado oil
• 1 package fresh baby spinach
• 3 cups uncooked pasta of your choice (I did gluten free for myself and regular for my family)
• 1/2 tsp salt
• 1/2 tsp pepper
• 1/2 tsp red pepper flakes (optional)

What you do:

1. Pre-heat oven to 400 degrees
2. Place cheese in a cooking dish and surround it with the tomatoes
3. Sprinkle with minced garlic, drizzle olive oil and salt and pepper to taste
4. Bake cheese/tomatoes/garlic for about 25 minutes or until the cheese is bubbling and tomatoes have softened
5. While cheese stuff is baking, cook pasta according to package directions
6. Drain pasta when finished but leave just a bit of the pasta water in the pan with the drained-ish pasta
7. Stir in the fresh spinach to the hot pasta so that it wilts
8. Pour the cheese/tomato/garlic sauce onto pasta and toss
9. Feel free to add other veggies like zucchini, mushrooms or add protein like shrimp or grilled chicken.

Enjoy!

Deconstructed for the kids-they ate every last bite: 

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.

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

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!

Detox from 2020 in 21 Days and Feel Your Best in 2021!

2020 was quite a year and if you're feeling ready to move on (or race to) 2021, you're not alone. If you're feeling like stuffed to the brim with cookies/cake/brownies/all-the-baked-goods, cheese, fun holiday drinks, not just from the season but from the last 9 months or so, and are ready to feel better, stronger, healthier, less puffy, etc, I can help! AND, I'm right there with you... I know I am feeling too full and sluggish and ready for a health reset! 

A brand spankin' new year is perfect for a reset and a resolution to take your body and it's needs seriously. BUT, did you know that over 90% of New Year's Resolutions fail? Don't worry...it's not a resolution death sentence. There are a lot of reasons why we don't stick to our goals, but three of the biggest is that they aren't measurable, they aren't supported and they aren't reasonable. 

There is hope!

If you're ready to increase your health and decrease your body fat with exercise, good sleep, hydration and nutrient dense food, then join me and a small group of others with the same goals and game plan to get right back on track...with a measurable, supported and reasonable program!

You can do anything for 21 days...promise. It may not be easy, but it will be worth it and I'll be right there with you the entire way.

The 2020 Detox (you know...like a sugar detox...but for last year :) ) starts Monday, January 4 and ends Sunday, January 24.

This NEW Challenge is all about getting more energy, kicking sugar cravings to the curb, sleeping better, getting stronger and shedding a bit of fat and puffiness in the process. 

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

• Membership to a private Facebook group with daily encouragement, workouts and tips
• Suggested food guide and recipes
• Grocery lists for each phase of the challenge
• Daily workout schedule PLUS one LIVE virtual workout per week.
• 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 PayPal* or Venmo (erin-heide)

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?

Click here to e-mail me that you are IN and ready to take control of your health (and the leftover Holiday treats:) .

*as soon as you pay, you will be added to the private Facebook group! :)

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!

Pork Tenderloin over Apples and Butternut Squash

This simple dish is a staple in our house during the autumn and winter months. It's so yummy and seasonal and versatile! You don't like pork? Use chicken. Don't have jazz apples? Use whatever apples you have! Don't love butternut squash? Use sweet potatoes! No red onions? Use yellow or white. See what I mean? 

What you need: 

• Pork tenderloin (about 2 lbs)
• 2 apples of your choice, peeled and cubed (my favs are Jazz)
• 1 large red onion
• 1 medium butternut squash, peeled and cubed (see below for tips on this)
• 3 tbsp avocado oil
• 2 tsp salt
• 2 tsp minced garlic
• 2 tsp Herbs de Provence (if you don't have this laying around, throw together some thyme, basil, rosemary, oregano, marjoram and any other herbs you can think of :) )
• 1 tsp ground mustard
• 1 tsp thyme
• 1tsp black pepper

What you do:

1. Preheat the oven to 450 degrees
2. Line a shallow baking sheet with foil
3. Toss all the cubes (onion, apple, butternut squash) in oil, half the salt and all the garlic and thyme
4. Spread the cubed things on the baking sheet in an even layer
5. Sprinkle the pork tenderloins with Herbs de Proovince, the other half of the salt and ground mustard
6. Put that sucker right on top of the cubed things
7. Bake for 20 minutes and then flip the tenderloin over and bake for another 20 minutes or until done
8. Let meat rest for about 10 minutes before cutting into it.
9. Enjoy!

*My tip for cutting super hard butternut squash: peel it, put it in the microwave for about 3-4 minutes and then cube it...it wont be so hard (or dangerous)! 

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.