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!  

Cheddar & Bacon Monkey Bread Muffins

This recipe...was SO good. I wanted to post it up soon because it would make a great side dish to your Thanksgiving feast! Biscuit dough has always been a favorite of mine growing up, and the savory additions to this muffin made it so tasty!

I would just like to preface that this isn’t the most nourishing food, BUT it is part of MY food freedom that I’ve been experiencing, and definitely made for a tasty treat! This blog has healthy, wholesome recipes, and treat recipes, and I’ve come to a place where having foods like this doesn’t bother me or send me over the edge anymore. We have to learn how to nourish ourselves well so that we can enjoy the treats as well and not be so stressed around foo! I am so thankful for the food freedom and nourishment that I’ve been experiencing in this journey, and know that I am here to guide you through it as well, just reach out and we can chat! 

 

Anyways, onto zee recipe!  

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These were super easy to whip up, and turned out so savory and delicious! I made a big batch since my hubby took them to work with him, but you could definitely cut the recipe down if need be!  

 

Cheddar & Bacon Monkey Bread Muffins

(makes 30-ish muffins) 

 

3 cans refrigerated biscuit dough

3 cups shredded cheddar-jack cheese mix

8-10 slices turkey bacon

1.5 tsp garlic powder

0.5 tsp onion powder

0.5 tsp sage

1.5 tsp thyme

0.25 tsp salt, or to taste  

1/2 cup butter, melted

 

Preheat the oven to 350 degrees. Then line a muffin tin with liners or parchment paper.  

First, chop the turkey bacon and fry them in a pan until they are crispy. Set aside to cool.

Then, open up the biscuits and cut into little cubes.  

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Place them in a large mixing bowl, then mix in the cheese, bacon, melted butter, and spices. Toss until the biscuits are evenly coated with all the yummy add-ins!  

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Place about 5-6 cubes of the biscuits in each muffin tin. Then bake for 15-18 minutes or until the tops are golden brown.  

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These were so gooey and delicious fresh out of the oven, but tasted great with breakfast this morning too!!  

Hope y’all enjoy and Happy early Thanksgiving!  

Apple Crumb Cake

I don’t know about you, but apple desserts have always been my favorite. Apple pie, apple crisp, apple muffins, I love them all. Pumpkin pie has nothing on apple pie in my opinion!  

With fall finally here and thanksgiving around the corner, I wanted to bake up a fall treat that would satisfy all of my apple dessert cravings! This apple crumb cake did NOT disappoint! And it was super easy to whip up! I baked it in a smaller Pyrex (because we are packing and that’s all I had) but I think if you doubled the recipe, it could fit into an 8x8 dish! 

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Here’s the recipe!  

Filling:

2 cups chopped apples

3 T coconut sugar

1/2 tsp cinnamon

Juice of 1/2 lemon


Topping:

1/2 cup whole wheat flour

1/2 cup rolled oats

1/3 cup coconut sugar

1/4 water

1/4 cup grass fed butter, melted

 

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Preheat the oven for 325 degrees.

Mix the filling and topping in two separate bowls.

Spray a glass dish with non-stick spray. Then pour the apple filling into the bottom of the dish and press down. Then press down the topping mixture evenly over the apples.

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Bake for 25-30 mins or until it is golden on top and the apples are nice and soft. I even stuck a fork in there to make sure it was done since the top is more like a cake consistency. 

 

We let it cool for about 5 minutes before we dug in, with some vanilla ice cream of course! This dish was so simple and delicious; hope y’all enjoy it too! 

Pumpkin Snickerdoodles (the BEST!)

I think I did it. I think I made the BEST pumpkin snickerdoodles this morning, and I just had to share the recipe with you all! These taste like fall + Christmas + all the warm fuzzy things. They were pretty easy to whip up this morning and came out so chewy and delicious. Here is the recipe!

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Makes about 16-18 cookies

Wet ingredients:
1/2 cup unsalted butter, softened
1 whole egg
1/2 cup white sugar
1/4 cup coconut (or brown) sugar
1 tsp vanilla
1/4 cup pumpkin purée

Dry ingredients:
1.25 cups whole wheat flour
1/3 cup almond flour
1 tsp pumpkin spice
1/2 tsp cinnamon
1/2 tsp baking soda
1 tsp cream of tartar

Topping
1/4 cup white sugar
1 T cinnamon

Preheat your oven to 350 degrees and line a baking sheet with parchment paper.

Cream together the wet ingredients until smooth, then add in the dry ingredients. The dough will look a bit wet, but that’s ok!

Wrap the dough tightly in plastic wrap and store in freezer for at least 1 hr.

While you are waiting, combine the cinnamon and sugar for the topping.

Once the dough has set, take it out and roll into little balls, then roll in the topping mixture. Set on baking sheet with some room in between since these cookies spread!

Bake for 10-12 minutes or until the bottoms start browning. Then remove to cool!

These cookies were SO good, my hubby and I enjoyed them straight out of the oven as part of our breakfast...no guilt! I hope you all get to enjoy these cookies, let me know what you think!

Whole Wheat Banana Oat Muffins

Happy Friday, everyone! Have I got a recipe for you! I experimented this week and baked some delicious muffins at 5am because I was up and the brown bananas were just staring at me. I whipped these up in 10 minutes, did my workout while they baked, and viola, fresh baked muffins for breakfast!! We all have been enjoying them all week, especially smeared with some peanut butter! Hope y’all enjoy the recipe! 

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Makes 12-15 muffins  

1.5 cups whole wheat flour 

1/4 cup rolled oats   

1/2 cup almond flour  

1 tsp baking soda  

1 tsp cinnamon  

1/4 tsp salt  

1/2 cup stevia of sugar equivalent  

1/3 cup coconut oil  

2 eggs  

3 brown bananas, mashed 

3/4 cup almond milk  

1 tsp vanilla extract  

 

Preheat your oven to 350 degrees and line your muffin tin. Mix the dry ingredients in one bowl and the wet in another, then mix together by adding the dry to the wet until incorporated!  

Pour the batter into the muffin tins, only till about 2/3 full. Bake for 22-25 mins or until a toothpick comes out clean!

I love having these as quick preworkout fuel, or with my breakfast as a side to some scrambled eggs/protein! 

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And since it’s the weekend, I highly recommend you make these muffins and enjoy them as well!! Happy Friday folks! 

Blueberry Muffins

Muffins are such an easy and delicious item to meal prep for your week! Breakfast is always a rush in our home as my husband and I are getting ready to head to work and take Emma to day care. These muffins have been our saving grace this week so I thought I’d share the recipe! 

 

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Blueberry muffins (makes 10-12) 


1 cup oat flour

1 cup almond flour

1 cup unsweetened applesauce

2 eggs

1.5 tsp baking powder

1/2 tsp baking soda

1/4 tsp salt

1/2 cup coconut sugar

1/2 tsp vanilla extract

1 cup washed blueberries (fresh, not frozen) 

 

Preheat the oven to 350 degrees and line a muffin tin with liners (I have been using parchment paper liners and love them!) 

Mix all the ingredients except for the blueberries in a stand mixer or by hand. Then fold in the blueberries.

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Pour about 1/4 cup of the mixture into each muffin liner. Then bake for 20-25 mins until a toothpick comes out clean! 

Emma and I enjoyed these fresh out of the oven. Every time I gave her a piece, she’d give me the sweetest smile! I hope you enjoy these as much as we did! 

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