Cook Once, Eat for a Week


If your week looks busy, I encourage you to PLAN AHEAD!!!! Declare this the week that TIME stops being your excuse and starts being your advantage in making nutrient-dense food choices!!!

Planning proceeds production. By simply taking time to plan ahead, you can prepare nutrient dense meals with half the effort!!! Start your week by preparing Salsa Verde Chicken in a slow-cooker and be ready to feed your family in a variety of ways for the rest of the week!!!!


(Recipe From SkinnyTaste )

    • Organic Chicken Breast (4-8 Skinless, Boneless Chicken Breast Depending on Size)
    • 1 Jar of Your Favorite Salsa Verde or Tomato Salsa
    • Cook on High for 4-Hours


    1. Salsa Verde Chicken Breast served over Mexican Rice and Roasted Asparagus
    2. Salsa Verde Chicken Taquitos with Sriracha Cream Dipping Sauce served with Guacamole Salad
    3. Salsa Verde Tacos served with Refried Beans and Guacamole Salad
    4. Salsa Verde Chicken Salad with Roasted Cumin Sweet Potatoes


(Recipe Inspired by Just a Taste )


  • 3 Tablespoons Olive Oil
  • 1 cup Diced Onion
  • 2 Cloves Garlic, Minced
  • 2 Tablespoons Lime Juice
  • 1 Tablespoon Cumin
  • 2 teaspoons Smoked Paprika
  • 1/2 teaspoon Salt
  • 1/4 teaspoon Fresh Black Pepper
  • 3 cups Salsa Verde Chicken or Rotisserie Chicken (Shredded)
  • 1/2 cup Shredded Mexican Blend or Colby Jack Cheese
  • 1 1/2 cups Chicken Broth 12 (6-inch) Corn Tortillas


Preheat the oven to 425ºF and line a baking sheet with parchment paper.

In a large saucepan, heat the olive oil over medium heat. Add the diced onion and cook until it's translucent, 3 to 5 minutes. Add the garlic, and cook, stirring occasionally, for about 3 minutes until it's golden and fragrant.

Reduce the heat to low, and then add the lime juice, cumin, paprika, salt and black pepper to the pan, stirring to combine. Add the chicken, tossing to combine.

Transfer the chicken mixture to a large bowl and let it cool for 10 minutes, and then stir in the shredded cheese.

In a medium saucepan over medium heat, bring the chicken broth to a simmer. One at a time, dip each tortilla into the broth for 10 to 15 seconds, just until it's pliable enough to roll. Transfer the tortilla to your work surface and place about 3 tablespoons of the chicken mixture on the lower third of each tortilla. Tightly roll up the tortilla, and then place it seam-side down on the prepared baking sheet. Repeat the filling and rolling process with the remaining tortillas.

Bake the taquitos for 15 to 20 minutes until golden brown and crispy.

Serve with Sriracha Cream Sauce for dipping (Sriracha Sauce mixed with Low-Fat Sour Cream and Fresh Ground Black Pepper and Minced Garlic) and Guacamole Salad.

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No recipe needed… it is simply an assembly night! Top a corn tortilla with fat free refried beans, salsa verde chicken, cheese, and leftover sriracha cream sauce or fresh guacamole! Serve with a simply guacamole salad. I recommend Wholly Guacamole if you wish to save time on making fresh guacamole!

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It is another assembly night!!! Toss your favorite organic greens in a low-fat dressing or high quality olive oil. Top with your favorite vegetables. For added texture and a nutrient dense starch, add Roasted Cumin Sweet Potatoes (Cube 2-3 Sweet Potatoes, Toss in Olive Oil, Salt, Pepper, and 2 Tbsp Cumin and Roast in Oven at 400 for 30 minutes). Be creative with your salad toppings but do not forget the Salsa Verde Chicken!!!!


8 Nutrients to Lift Your Spirits - Part 2

Did you know there is a mineral that actually helps increase serotonin, melatonin, and norepinephrine levels in the brain?!

By increasing these components in the brain, you will naturally feel more alert, sleep better, and feel happier!

Today's Spirit Boosting Nutrient


  • A trace mineral found in the body that helps metabolize food
  • Helps support the regulation of insulin
  • Works directly with the brain's mood regulators and has been found the be effective in treatment of depression
  • Recommended Daily Allowance (RDA): 25mcg per day for women; 35mcg per day for men

pea on fork


  • offer up Oatmeal for Breakfast!  1/2 cup serving of cooked oatmeal will offer about 5mcg of Chromium!!!
  • Consider Boosting Your Mood with a Snack!  - A Whole Wheat English Muffin Topped with Turkey Breast will give you a total of 6mcg of Chromium
  • Pack Broccoli with Your Lunch. 1/2 cup of Broccoli will Provide You with 11mcg of Chromium
  • Power up with Potatoes!  Serve roasted or mashed potatoes with your dinner!  1 cup of potatoes will provide you 3mcg of Chromium.




Recipe Recommendation - Golden Winter Soup!

A couple of weeks ago on a Sunday, the weather was brisk and I was extremely tired from the previous week, so I was in the mood for a warm, comforting meal.  I was in the mood for potato soup, but when I was looking for a new recipe to try, a recipe named “Golden Winter Soup” caught my eye!

Butternut squash has an odd shape, a cream-colored outer shell, and a highly nutritious, pumpkin-like center.  Butternut squash is considered a starchy vegetable because 90% of its total calories are derived from the carbohydrate family.  One serving of butternut squash provides the body with 298% of your daily recommended value of vitamin A, 50% of the daily recommended amount of vitamin C, and 3 grams (11%) of fiber in every serving.  The antioxidant and anti-inflammatory components of butternut squash put it in the spotlight for cancer prevention & treatment.

Butternut squash also provides the body with certain minerals.  One serving contains 14% of daily recommended value of manganese, a mineral that is important in metabolizing proteins and fat.  Other minerals that are present include, potassium, which supports muscle action, and magnesium which plays a role in cell formation.

Let the cooking process began:

After cubing the butternut squash, I peeled and cubed the russet potatoes and melted butter in a large Dutch oven over medium-high heat.

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Once butter was melted I added the butternut squash, russet potatoes, salt, and pepper to the dutch over and sautéed for approximately 3 minutes.

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While the mixture was on the stove, I added 1 chopped leek and sautéed for another minute before stirring in 4 cups vegetable broth.  The recipe calls for chicken broth (which I had also purchased) so to be honest, using vegetable broth was by mistake! I just wasn't paying attention when I pulled the broth out of the cabinet! Once broth was added, it was brought to a boil and simmered for 20 minutes.

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The recipe instructs you to place half of the potato mixture in a blender.  To make the process easier, I removed the soup from the stove, and used my Hand-held Blender.  This drastically reduced the time and effort needed to pull of this soup.

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I submerged the blender in the dutch oven and puréed the soup until it had a smooth consistency.  The consistency is also a place in this recipe that you can make adjustments according to your preferences.  I like my soups to have a little texture to them so I left a few pieces in small chunks.

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And finally, I stir in 1 cup of half-and-half until mixed well. Cover to keep soup warm until served! I served this soup with a slice of Havarti cheese bread for ease, but you could also pair this soup with baked potato, salad, or half of a sandwich or panini!

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This recipe leaves room for you to be creative in how you serve it!   Great for a dinner party because it is easy to make and makes a large portion. Mike and I had a large bowl for a total of 3 meals and I still had to throw some of the soup out! But since we both loved the soup so much, we "filed" it in our favorite column to have again soon!

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Golden Winter Soup

Recipe by: Cooking Light

2 tablespoons butter 5 cups (1/2-inch) cubed peeled butternut squash (about 1 1/2 pounds) 2 cups (1/2-inch) cubed peeled russet potato (about 12 ounces) 1 teaspoon kosher salt 1/2 teaspoon freshly ground black pepper 2 cups sliced leek (about 2 medium) 4 cups fat-free, less-sodium chicken broth 1 cup half-and-half 12 ounces baguette, cut into 16 slices 3/4 cup (3 ounces) shredded Gruyère cheese 3 tablespoons chopped chives Freshly ground black pepper (optional)

Melt butter in a large Dutch oven over medium-high heat. Add squash, potato, salt, and pepper to pan; sauté 3 minutes. Add leek; sauté 1 minute. Stir in broth; bring to a boil. Reduce heat, and simmer 20 minutes or until potato is tender, stirring occasionally. Place half of potato mixture in a blender. Remove center piece of blender lid (to allow steam to escape); secure blender lid on blender. Place a clean towel over opening in blender lid (to avoid splatter). Blend until smooth. Pour into a large bowl. Repeat procedure with remaining potato mixture. Stir in half-and-half. Cover and keep warm.