Find the easiest recipes and on the go snacks to make at home. Browse quick and easy recipes now.

Gluten and Dairy Free Sweet Potato Brownies Recipe

Gluten and Dairy Free Sweet Potato Brownies Recipe

Don’t we all want to have our dessert and not feel guilty about it?! Back in my competition prep days, I made these healthy brownie alternatives quite often to satisfy my chocolate cravings! They are high in fiber and are made with healthy ingredients to leave you satisfied. These healthier brownies are made with complex carbohydrates that won’t send your blood sugar surging and crashing like many other sweets.

Ingredients:

  • 6 ounces cooked sweet potato, mashed
  • 1/4 cup milk
  • 2 large egg whites
  • 1/4 tsp salt
  • 1 tsp baking powder
  • 1 cup sugar or stevia
  • 1/4 cup cocoa
  • 1/2 cup oat flour

What you do:

  • Preheat oven.
  • Spray 8×8 pan with non stick spray and set aside.
  • Stir all dry ingredients together in one bowl. Mix all wet ingredients together in one bowl. Then place all ingredients in a blender. Blend and mix until smooth, without clumps.
  • Pour batter into dish (batter will be thin).
  • Bake 20-30 minutes.
  • Brownies will be a fudgey consistency so wait until cooled completely to cut them!

You can play around with adding in various toppings such as chocolate chips, peanut butter, nuts, etc. Get creative with it!

Instant Pot First Review

Instant Pot First Review

It’s been quite some time since I’ve logged a post on here but life has been busy!

I got married!!!

Planning a wedding is time consuming when you are your own wedding planner. But we had a wonderful wedding and amazing honeymoon and now it’s back to reality. 

You know how when you get married, you create a registry so people can spoil you with lots of wonderful gifts? Well we have been very blessed with amazing people in our lives and spoil us they did. I was so excited to put our items to use! 

One of those wonderful items is an Instant Pot. I’ll be honest…I didn’t know what this thing was until my now husband said it is the best selling item on Amazon and his best man gifted it to us for our wedding.

THIS THING IS COOL!

Now we are amateurs with using the Instant Pot but our first meal was so tasty! We put 2 chicken leg quarters, bones and all, in the pot with chicken stock and it was done in 30 minutes or so. It came out so tender and flavorful like it had been cooking in a crock pot all day. I was amazed. 

We haven’t even scratched the surface of what this thing can do, though. There are a number of settings on it to make anything from yogurt to soup to ribs. I will keep you updated on the progress of using the Instant Pot but so far, I give it a thumbs up!

 

Instant Pot Chicken Leg Quarters
Super quick and easy chicken leg quarter recipe.
Prep Time
5 min
Cook Time
25 min
Total Time
30 min
Prep Time
5 min
Cook Time
25 min
Total Time
30 min
Ingredients
  1. 2 Chicken Leg Quarters
  2. Seasonings of choice
  3. 3 cups chicken stock
  4. Instant Pot
Add ingredients to shopping list
If you don’t have Buy Me a Pie! app installed you’ll see the list with ingredients right after downloading it
Instructions
  1. Season chicken thoroughly as you desire.
  2. Place chicken in Instant Pot and pour chicken stock over it.
  3. Follow directions for Instant Pot poultry setting. Set time for 25 minutes.
  4. Allow Instant Pot to work it's magic to cook chicken. Let it cool down - follow directions for letting out steam using the Instant Pot.
  5. Enjoy!
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Fit Kaci http://www.fitkaci.com/
Homemade Spicy Avocado Dressing

Homemade Spicy Avocado Dressing

Who else loves Mexican food?! I could eat Mexican food nearly every day of the week and not get tired of it but I think we all know we can’t do that and reach our health goals. So I have improvised a bit and made my own recipe for healthier “tacos” and a healthier dressing. Try out this Spicy Avocado Dressing for a spin on your next Taco Tuesday meal.

Homemade Spicy Avocado Dressing
Serves 10
Prep Time
5 min
Total Time
10 min
Prep Time
5 min
Total Time
10 min
Ingredients
  1. 1 pitted avocado
  2. 2 cloves garlic
  3. Handful of cilantro, chopped
  4. Flesh of 1/2 of 1 lime, juice from 1/2
  5. 2-3 jalapenos, depending on preference for spiciness, minced
  6. Dash of salt
  7. Enough unsweetened almond milk for desired consistency, add little by little
  8. Drizzle of olive oil
Add ingredients to shopping list
If you don’t have Buy Me a Pie! app installed you’ll see the list with ingredients right after downloading it
Instructions
  1. Once ingredients have been diced or minced as directed, throw all ingredients into a blender or food processor and blend until smooth.
Notes
  1. *Do note, this is a pretty spicy dressing/dip. You can easily tame down the spiciness by using only 1 jalapeno.
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Fit Kaci http://www.fitkaci.com/

Recipe Idea:

Use this dressing as a topper for lettuce wraps, taco salad, chip dip or a spicy spread.

I used it for my Shrimp Lettuce Wraps, which included a lettuce wrap base, pico de gallo, grilled shrimp and the dressing.

Enjoy!

Simply Amazing Chicken Tortilla Soup Recipe

Simply Amazing Chicken Tortilla Soup Recipe

I don’t know about you, but I could probably guess that cooler weather means soup weather for you, too. There is something very comforting about stirring a warm, steaming pot of soup. It just warms the soul.

So, you could say that the cooler weather and the change of the seasons inspired my most recent weekly meal prep recipe. While I do love hearty, creamy soups, they aren’t quite the healthiest choices when it comes to soup. However, I still wanted a soup that had a thicker consistency. And I guess you could say that I was successful in achieving just that. Keep reading 🙂

I made this over the stove and it was rather simple, but you could easily use these same ingredients in the crockpot, too, if that’s more your style.

Ingredients

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  • 2 tbsp olive oil
  • 1 cup onion, diced
  • 3 gloves garlic, minced
  • 2 cups water
  • 4 cups chicken broth
  • 3 cups cooked, shredded chicken
  • 3 whole carrots, about 2 cups, chopped
  • 1 ear corn, cut corn off (could also use a can)
  • 1 can diced tomatoes, drained
  • 1/2 cup salsa
  • 1 tsp dried oregano
  • 1 tsp chili powder
  • 1 tsp garlic powder
  • 1 tsp cumin
  • 1/2 tsp cayenne pepper, or add to taste, depending on how spicy you want it
  • 1/2 tsp salt
  • 1/2 tsp black pepper
  • 1 cup Greek yogurt

What you do

  • If you’re using fresh chicken, cook it all the way through first. Then shred it.

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  • Heat oil in large saucepan over medium-high heat. Add chopped onion and saute until translucent, about 5 minutes. Add garlic and cook for 1 minute.
  • Add 2 cups of water to saucepan. Then transfer the mixture into a blender and blend well til smooth. Pour back into saucepan.
  • Add to saucepan the broth, chicken, carrots, corn, tomatoes, salsa and spices. Bring to a boil. Reduce heat and simmer, stirring occasionally for 15 minutes.
  • Add Greek yogurt and stir gently until mixed well. Simmer an additional 5 minutes, or until carrots are cooked through.

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  • Top each bowl of soup with optional toppings: avocado, greek yogurt or sour cream, salsa, tortilla chips, cheese, cilantro, etc.
  • Enjoy!

finished chicken tortilla soup

Notes on thickness:

By blending the onion and garlic mixture with water, it becomes more like a puree. You could easily skip this step if you would prefer the pieces of onion and garlic in your soup. To make it even thicker, you could also add a bit of cornstarch, which I ended up doing, and/or decrease the water in the recipe. You can’t really mess this up, as you can always add or omit ingredients as you prefer. Get creative and enjoy the process!

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Healthy Greek Yogurt Chicken Salad Recipe

Healthy Greek Yogurt Chicken Salad Recipe

I love chicken salad. But I’m also kind of picky when it comes to the kind of chicken salad that I will eat. Celery, no. Too many onions, no. Unidentified objects, no.

So, I’ve started making my own. And, frankly, I think it’s pretty dang good. AND it’s got a healthy twist on traditional recipes. Instead of using all mayo, I choose to use mostly Greek yogurt and mix it with mayo. More protein, less fat. Bingo!

I use this chicken salad recipe on toast, wraps, crackers or just plain with carrots and snap peas. I’ve made it 3 weeks in a row for our lunch and we’re not tired of it yet! I have made this for family occasions and everyone enjoys it, even my brother who is a total critic of anything I deem “healthy.” He doesn’t even know that it has Greek yogurt in it! That’s a good sign 🙂

Ingredients

  • 20 oz shredded chicken (I used canned in this recipe)
  • 1/2 cup crushed pineapple
  • 1/3 cups chopped pecans
  • 1/3 cup diced onion
  • 2/3 cup Greek yogurt
  • 1/3 cup lite mayo
  • Pepper, to taste

What you do

  • Shred (and drain from can) chicken in large bowl.

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  • Add pineapple, pecans, onion and pepper to chicken.

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  • Mix together the yogurt and mayo.
  • Add dairy mixture to chicken mixture and stir to combine evenly.
  • Enjoy!

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You can make this chicken salad in a variety of different ways and use whatever add-ins you prefer. The general idea here is that you create a healthier version of the classic by substituting Greek yogurt for some of the mayo or salad dressing that you would more traditionally use. With that trade-off you are getting healthier calories with the protein from the Greek yogurt and cutting down on the fat content from the mayonnaise. I hope you give this recipe a try and enjoy it as much as we do!

*Notes:

I used canned chicken in this recipe. Obviously, a healthier alternative would be to boil and shred chicken for the recipe. I used canned chicken for convenience. To drain the fat, I add water to the can after opening and then drain it well.

5 Tips for Eating Healthy(ier) at a Buffet

5 Tips for Eating Healthy(ier) at a Buffet

Do you ever find yourself at a buffet and can smell a bloat coming on? Let me be honest, I’ve been there before. The endless supply of fried foods, dinner rolls and decadent desserts can put anyone in a food coma. So you’re thinking, is it even possible to leave not feeling like you need to lay down for a nap? How can we possibly focus on portion control when there is so much food around, right?

We’d all like to enjoy a buffet here and there but we often just don’t know how to approach the endless supply of food without completely blowing our diet. Here are a few tips to hopefully help you walk out feeling satisfied, but not miserable.

Healthy Eating Tips

  1. Drink WATER before, during and after eating. This really goes for any meal. Water helps to rid your body of toxins so drink up! It will also satisfy some hunger before actually eating and fill you up quicker.
  2. Get a salad first. Limit putting on too much cheese, croutons, bacon bits and dressing.
  3. Limit yourself to 1-2 main protein choices. At buffets, many proteins are going to be fried, which adds up calories quickly. Most Americans get too much protein, so be mindful.
  4. Focus on veggies. Load up on vegetables – other than just corn and potatoes 😉 . Choose greens and bright orange veggies!
  5. Limit sweets and treats. Most buffets have a spread of any dessert you could ever want. But by the time we get to the dessert table, we’ve probably already indulged in a surplus of calories so think of this as a small, sweet finish. Focus on small portions and only use a dessert plate!

Keeping these small tips in mind when eating at endless buffets can go a long way in preventing too much overindulgence. I always say, BE MINDFUL! Make conscious, healthy decisions and think about the impact that food has on our health. Your body will thank you!

Healthy Pumpkin Protein Muffins – Eat the whole recipe!

Healthy Pumpkin Protein Muffins – Eat the whole recipe!

As I’ve gotten older, I look more forward to fall. I love everything about it. Cool, crisp air, football, beautiful trees, good-smelling candles, the anticipation of the holidays, comfort food and pumpkins. And I’m talking about more than a pumpkin spice latte. More like pumpkin pancakes, pumpkin bread, pumpkin muffins, pumpkin cobbler, pumpkin pie. My mouth is watering just thinking about it all!

I LOVE baking with pumpkin. So, I’ll most likely be posting more pumpkin recipes in the coming months. 😀

This pumpkin muffin recipe is one I’ve used since back in my figure competition days because it is extremely macro-friendly and you can eat the whole thing. Booyah! They are packed with fiber, protein and complex carbs. So think of them more as a health food than a dessert. You have permission 😉

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Ingredients:

  • 1/2 scoop protein powder (I use whey protein, unsure about other forms)
  • 1 tbsp oat flour
  • 1/2 tbsp coconut flour
  • 1/4 cup pumpkin
  • 1/4 cup Greek yogurt, non-fat
  • 1 tbsp almond milk
  • 1 egg white
  • 1/4 tsp each: cinnamon, pumpkin pie spice, baking soda
  • Pinch of salt
  • 1 tbsp Maple syrup
  • Stevia, to taste. Depending on how sweet you prefer your muffins. (I never measure this)

What ya gotta do:

  • Preheat oven to 350°F.
  • Combine dry ingredients in one bowl.
  • In separate bowl, combine wet ingredients. I always beat egg white separately and then add in.
  • Mix bowls together using a spoon.
  • Evenly distribute into muffin tin, it makes approximately 5 regular sized muffins.
  • Bake for 8-10 minutes.
  • I made a protein glaze to drizzle on top.
    • This was simply a mix of a spoonful of protein powder, pinch of dry vanilla pudding mix and enough almond milk to make a runny glaze.
  • Enjoy!

I hope you enjoy these healthy pumpkin muffins as much as I do. I can eat them knowing they consist of healthy calories and they don’t leave me feeling too full of sugar, as many sweets do. There are many great recipes that you can use pumpkin puree or apple sauce in and don’t be afraid to experiment!

Ground Turkey Stuffed Bell Peppers Recipe

Ground Turkey Stuffed Bell Peppers Recipe

Y’all, you can do so much with stuffed peppers. This is one option and guess what!? This one is easy!

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I’ve made a variety of stuffed peppers and you can experiment as you prefer. In fact, I highly encourage it! As long as you follow a few key points, you can’t really go wrong with these. Just use this as a guide 🙂

Ingredients:

  • 4 Bell peppers, cut in half
  • 1 can of corn
  • 1 can of black eyed peas
  • 1 can of Rotel
  • 1 medium onion, diced
  • 1 pound ground turkey
  • Chicken broth
  • Salt and pepper
  • Ground cumin
  • Chili powder
  • Crushed red pepper
  • Garlic powder
  • Cheese, optional

Here is what I did:

  • In a large skillet, brown ground turkey. Add seasonings as desired. I didn’t measure any of them.
  • Preheat oven to 350°F. Cut peppers in half and remove seeds. Place in oven-safe cookware and set aside.
  • Add in corn, black eyed peas, Rotel and diced onion to the skillet with the ground turkey.

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  • Mix all ingredients up. Let it simmer on medium-low heat until onions start to become translucent. Add in more seasoning, as desired.
  • Scoop the mix into each pepper and distribute evenly. (You may have some of the mix left over. I ate some with tortilla chips and it was also delicious.)
  • Pour about 1/2 cup of chicken broth into bottom of dish. Cover with foil. Place in oven for 40-45 minutes.
  • Remove from oven.

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  • You can add cheese on top of peppers, if desired. I added a bit of red pepper parmesan cheese on top and baked, uncovered, for an additional 5 minutes.
  • Enjoy!

*Notes

I dolloped some plain Greek yogurt on the top of mine along with hot sauce for an extra kick.

To make these healthier, you can choose to use fresh tomatoes, corn and hot peppers, such as jalapenos or chilis.

For a vegetarian option, try using quinoa instead of ground turkey.

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Healthy and Easy Corn and Bean Dip Recipe

Healthy and Easy Corn and Bean Dip Recipe

If you want to minimize your time in the kitchen, yet wow everyone’s taste buds, look no further! This dip is so incredibly easy, it shouldn’t taste as good as it does. Everywhere I take this dish, I have someone ask for the recipe and I’ve never had one complaint about it, even from the pickiest eaters. It is a super easy appetizer and great for tailgating, game night, you name it!

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So, I assure you, this recipe will be a hit and you’ll find yourself making it over and over again!

Ingredients:

  • 1 can of original Rotel
  • 1 can of mixed white and yellow corn
  • 1 can of black beans
  • 1 green pepper, diced
  •  half an onion, approximately 1/2 cup, diced
  • Approximately 1/2 cup zesty Italian dressing

What you do:

  • Chop green pepper and onion into diced pieces.
  • Open and drain can of Rotel and corn.
  • Open, drain and rinse can of black beans.
  • Add all veggies to large bowl and quickly mix with large spoon.
  • Add in Italian dressing. Stir well to coat evenly.
  • Enjoy with tortilla chips or by itself!
  • Store in refrigerator.

*Notes: 

If time allows, make this dish 1 day ahead of time to maximize the flavor combination. It gets better after sitting for a day in the fridge! But it’s still pretty delicious right away, too, if you can’t contain your excitement 🙂

Hangry: Why you need to pack “emergency” snacks

Hangry: Why you need to pack “emergency” snacks

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Hangry. I’m sure you’ve heard of this term before. But if not, it’s a state of anger caused by hunger. Guilty. As. Charged. So, to avoid causing too much riff among my friends, family and coworkers, I have started packing healthy snacks everywhere I go. I always have something in my purse. And I’m going to tell you why you should, too.

Having emergency healthy snacks with you puts you in control of what foods you eat on the go. Ever find yourself on the go and can only find nutrient lacking, junk foods to satisfy your initial craving? I think we’ve all been there. We pump ourselves full of sugary, fatty processed foods and, in turn, end up feeling tired with a possible stomach ache.

Take more control of your food choices by planning ahead. Know you’re going to be running errands? On the road? At a meeting? Take something with you! A little bit of planning goes a long way, y’all. (More to come on full meal prepping, as well.)

Having healthy snacks when you feel hunger coming on will keep you from overeating when you actually get the chance to eat a meal.

And also, never forget to have water with you AT ALL TIMES! Water is essential for so many bodily functions, but I can tell you that staying hydrated is going to also help keep you from overeating. Being dehydrated gives you the same feeling as being hungry. So try drinking some water before indulging in a boo-coo of calories.

Healthy, on-the-go snacks:

Now, don’t get me wrong, some of these listed above are processed. However, they all at least contain decent nutrients and will sustain you better than a Snickers. I encourage you to stock up on some of the above choices, stick some in your car, your backpack, your purse, your briefcase, your shoe 😀 and eat mindfully and healthfully!

Healthy is wealth, invest in yourself!