Peanut Butter Granola

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PEANUT BUTTER GRANOLA 


1/4 cup creamy peanut butter 

2 T honey

1 cup oats 

1/2 cup peanuts, raw 

1/2 cup coconut shreds, unsweetened 

1/2 cup pepitas, raw 

2-3 T maple syrup 

Sprinkle of sea salt


Preheat the oven to 325 degrees F. 


Combine the peanut butter and honey in a microwave safe bowl and microwave for about 15 to 20 seconds.


Add the rest of the ingredients and mix thoroughly. 


Place parchment paper on a baking sheet and spread granola mixture evenly on the parchment paper. Bake for 20-25 minutes until granola is browned and slightly hardened. Let cool for 2 hours, then crush up and store for 1-2 weeks at room temperature! (It only lasts about 4 days in our house!) Enjoy! 

Spaghetti Squash Taco Bake

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This is a great way to enjoy the taste of tacos with some added veggies & nutrients in the form of spaghetti squash! My toddler loves this veggie and it’s a great vegetable to add to your meals!

Makes 1 casserole (about 8 servings)

1 large spaghetti squash 

1/2 T avocado oil

3/4 lb turkey 

1.5 T taco seasoning 

1 can fire roasted tomatoes 

1/2 tsp salt 

1 tsp chili powder 

1.5 cups shredded Mexican cheese 


Start by cooking your spaghetti squash! The easiest way I have found has been in my instant pot! I poke holes in it, place it on the trivet with a cup of water, and cook it on manual pressure for 20-25 minutes depending on the size of the squash. Once the pressure releases, cut it open and scoop out the seeds and throw away the peel! You’ll be left with beautiful spaghetti squash! 


*Preheat your oven to 400°F to prepare for baking! 


While the squash is cooking, you can brown your turkey meat with the avocado oil & taco seasoning. Once the turkey meat is done you can combine it in a bowl with the cooked spaghetti squash, fire roasted tomatoes, salt and chili powder. 


Spray a casserole dish with avocado oil spray (or any spray you prefer) and pour the spaghetti squash mixture evenly. Add the shredded Mexican cheese blend on top and bake on 400°F for about 15 minutes or until the cheese melts and is browned.


Let it cool for about 10 mins, then cut it up and enjoy! I had mine with some avocado and a side salad! Hope y’all love it! 

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Egg Muffins

With school starting up again, this is the perfect breakfast to give your kiddos as you rush out the door. They are full of protein and veggies, and it’ll keep them much fuller and energized than a bowl of cereal! Hope you enjoy! ⁣⁣

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Makes 12 muffins ⁣

12 eggs, whisked ⁣

3 chicken sausages, chopped ⁣

1 T avocado oil⁣

1 cup chopped or riced veggies of choice (I used cauliflower, broccoli, carrots and onions, all riced) ⁣

2 cups spinach ⁣

1/2 cup shredded Mexican cheese blend ⁣

Sprinkle of salt and pepper ⁣

Preheat the oven to 350 degrees. Whisk the eggs and set them aside. ⁣

Heat the avocado oil in a skillet. Chop the chicken sausages and brown them in the skillet until they get crispy. Then add in the veggies and spinach and sauté all together. Let the mixture cool for about 15 mins. ⁣

Add the sausage and veggie mixture to the eggs, then add the cheese, salt, and pepper, and mix thoroughly. Then pour the mixture into the muffin tins.⁣

Bake for 20-25 minutes or until a toothpick comes out clean. Enjoy!

Korean Beef

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KOREAN BEEF BOWLS! ⁣

This is a gluten-free Asian beef recipe that will satisfy all your cravings! It’s absolutely delicious and so easy to whip up! ⁣

Ingredients: ⁣

1/2 onion chopped ⁣

3 garlic cloves ⁣

1/2 cup chopped pear or pear purée ⁣

3 T coconut sugar ⁣

1/3 cup coconut aminos ⁣

1/2 tsp black pepper ⁣

1/2 T chili powder ⁣

1/4 tsp salt⁣

1/4 cup sesame oil ⁣

1 lb sliced beef, rib eye or flank ⁣

Blend together above ingredients *except for the beef* until it becomes a sauce, then pour onto sliced beef. Mix well to ensure the sauce covers all the beef! ⁣

Marinate for 30 mins in the fridge. ⁣

Heat a large pan on medium heat, then pour beef & marinade, mixing around for about 10-12 mins until cooked through! ⁣

Serve with riced veggies (above) or regular rice and any veggies you want!

Cinnamon Spice Muffins (Paleo, gluten & grain free)

Spice muffins were one of my all-time favorite treats growing up, and I’m so glad I was able to re-create my mom’s recipe and make it gluten-free and grain free! Hope you enjoy!

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CINNAMON SPICE MINI-MUFFINS ⁣

1 cup almond flour ⁣

1 T coconut flour ⁣

1 T arrowroot starch ⁣

1/3 cup monk fruit sweetener (or sugar) ⁣

1/2 T baking powder ⁣

Pinch of salt ⁣

1/2 tsp nutmeg ⁣

1/2 tsp cinnamon ⁣

1/4 tsp ground cloves⁣

1/4 tsp allspice ⁣

1 egg ⁣

3/4 cup almond milk, unsweetened ⁣

3 T palm shortening or grass fed butter, melted ⁣

Mix all the ingredients and pour into a mini-muffin tin. Bake on 375 for 20-25 mins or until toothpick comes out clean!

Chicken, Broccoli, & Cheese Casserole

This is a dish that both my mom and mother-in-law have made since my husband and I were little kids. It is definitely on the heavier side, but it is delicious and so satisfying! The traditional recipe uses Campbell’s cream of mushroom and cream of chicken soups, but both of those contain gluten. I found an organic gluten-free brand at Sprouts and I’ve been so excited to make this recipe again!! It’s hands-down my husband’s favorite dish and I hope you all enjoy it as much as we do !

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Ingredients:

2 cups broccoli florets

2 cups shredded chicken

1 carton/can cream of mushroom soup

1 carton/can cream of chicken soup

2 T lemon juice

1-1.5 cups shredded Mexican cheese blend

Preheat your oven to 400 degrees F. Spray or grease a 9x13 casserole dish. Then layer the broccoli and the chicken.

In a separate bowl, mix the two cream soups with the lemon juice until thoroughly mixed, then pour over the broccoli & chicken in the casserole dish.

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These are the soups I found at Sprouts and they were delicious!

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Then lastly, add the shredded cheese on top!

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Cover with foil and bake for about 35-40 minutes. Then uncover and broil for a few more minutes until the cheese gets slightly brown and crispy. You can eat this on its own or serve with rice! Hope you all enjoy!

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Sweet Potato Hash

Who else is obsessed with sweet taters??!! I go through so many a week and usually just roast them. But this week, I decided to whip up a hash and it turned out SO GOOD! Here is the recipe!

3 sweet potatoes

1 small red onion (or half of a big onion)

2 T olive oil

1/2 tsp garlic powder

1/4 tsp paprika

1/4 tsp salt

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Start by chopping the sweet potatoes into 1/2 inch cubes. Place them in a microwave safe bowl with a wet paper towel on top and cook them for about 10 minutes in the microwave, stirring every 3 minutes. You could also par boil the sweet potatoes and get them soft but not entirely cooked yet instead of microwaving.

While the potatoes are in the microwave, mince the red onion. Heat up the olive oil in a skillet and put the red onion in there and sauté until translucent. Then add the microwaved sweet potatoes, garlic powder, paprika, and salt, and sauté on medium high heat so the outside of the potatoes get crispy. Continue cooking until the potatoes are crispy on the outside and soft on the inside.

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Then, enjoy with your favorite meal! I served them up with some beef sausage patties for lunch, and then reheated them to have with breakfast the next day! They are a great meal prep option too to make in bulk for your week. I hope you guys enjoy this recipe and tag me in your creations (IG: @tveenverano.rd) if you make it so I can see!

Homemade Granola!

Since my daughter Emma got diagnosed with nut allergies almost a year ago, we have been very vigilant about avoiding nuts (except for almonds + peanuts which we have confirmed she is fine with)! 

 

But while so many foods on the market claim they don’t contain nuts, they are sometimes processed on similar equipment and can have nut fragments or particles from cross-contamination. We definitely don’t want to take any risks when it comes to Emma’s allergies, so I decided to make homemade granola this past week and it turned out delicious! Here is the recipe! 

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Homemade Granola (gluten & nut free)



1.5 cups oats

1/2 cup shredded coconut

1/2 cup raw pepitas

3 T maple sugar (or coconut sugar)

2 T raw honey

2 T maple syrup

1/8 tsp sea salt  



Stir all the ingredients together, then pour onto a lined baking sheet in a thin, even layer. Bake on 350 for 15 minutes.

Let it completely cool (I waited 2 hours) then break up into granola pieces! Enjoy!!

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BBQ Tri Tip (instant pot version!)

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Hey heyyyyy! 

I hope everyone is having a great Wednesday! I made a delicious instant pot tri tip last night and just had to share my method/recipe...it’s super simple with just a few ingredients!

 

2 T olive or avocado oil  

2.5 lbs tri tip roast  

2 cups beef broth  

1 cup BBQ sauce of choice  

 

Using the sauté setting, heat 2 tablespoons of olive oil in your instant pot. Then add the tri tip and sear both sides, each for about five minutes.  

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Turn the instant pot off, add 2 cups of beef broth, then close the lid and set it on manual pressure for 75 minutes. Let the pressure release naturally for 10 to 15 minutes before you manually release the pressure.

Take out the tri tip, shred it, and toss in about 1 cup of your favorite BBQ sauce. This one is our current choice from Trader Joe’s! 

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We enjoyed this tri tip with some oven roasted potatoes and salad! It was the perfect summer time dinner. I hope you guys enjoy this one as much as we did!

Whole Wheat Veggie Muffins

I’ve been trying to find ways to add vegetables to every meal, because that’s my mantra. Add vegetables to each meal to gain the most nutrient benefit from everything you eat. When you nourish yourself this way, you have a steady and firm foundation or health, which gives you the flexibility for some freedom and indulgence.  

As a pregnant mama of a toddler, I am also trying to find fast, portable snack options that are healthy for Emma & I. Enter: the veggie muffin. I loosely based this recipe off of one from Against All Grain & Dashing Dish, and I must say this version tastes the most like a traditional muffin, but still has amazing health benefits! Full of fiber, healthy fats, and even vitamin A, these muffins are the perfect snack, or even quick breakfast when you are on the go. Hope y’all enjoy! 

 

Whole Wheat Veggie Muffins (makes 12) 


3/4 cup whole wheat flour

1/4 cup almond flour

2 scoops vanilla protein powder

1/2 tsp baking soda

1 tsp baking powder

1/2 tsp cinnamon

8-10 packets stevia or 1/3 cup sweetener of choice

1 egg

1 cup milk or water

3 T coconut oil

1/2 cup applesauce

1 zucchini, grated

1 carrot, grated

 

1. Grate the zucchini and carrots and use a paper towel to squeeze out extra liquid.  

2. Add to a bowl, then mix in remaining ingredients.  

3. Pour the batter into muffin liners and bake on 350 degrees for 20-22 mins, or until a toothpick comes out clean. 

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Each muffin has 2g of fiber, almost 6g of protein and 25% of your daily needs of Vitamin A!  

Let me know what y’all think and if you try them!