Slow Cooker: Pork Chops & Chicken

Healthy twists on timeless classics: 21 Day Fix Approved!

Sweet & Sour Pork Chops


  • Pork Chops- with or without the bone. I used smoked pork chops for this meal
  • 1 onion finely chopped or 1 T onion flakes
  • 1 T Lemon Juice
  • 3 T Apple Cider Vinegar
  • 3 T Soy Sauce- less sodium
  • 1/4 cup brown sugar
  • 1/4 tsp ginger

Directions:  Mix all ingredients together and pour over pork chops in the crock pot. Cook on low for 4-5 hours or until tender. I served the pork chops with carrots and brown rice.

Tomato Basil Chicken


  • 2lbs Chicken breasts
  • 28 oz can of diced tomatos (1/2 of the liquid drained). My favorite canned tomatos are Delmonte- basil, garlic, and oregano.
  • 1 sweet onion diced or 1 T onion flakes
  • 4 T Balsamic Vinegar salad dressing. My go to brand of dressing is Newman’s Own.  I’m a huge fan of their Parmesan Balsamic flavor.
  • 1 T Italian Season
  • Salt & pepper to taste

Directions: Again, mix all ingredients together and place in crock pot with chicken. Cook on low for 4-5 hours. I paired this dinner with whole wheat egg noodles and used the extra sauce in the crock pot as a top dressing.










Recipe: Comfort Food Edition

When I think of comfort food, the first thing that comes to mind is backyard grilling (yes, I made my husband go outside to grill in the middle of winter). I’ve been craving a homemade burger since the summer, so I went to our local country store today to get fresh ground hamburger meat along with some other goodies. I have tried at least 10 different recipes on my mission to make the best hamburger and I finally concocted a recipe that would blow Bubba’s Burgers out of the water. This asparagus recipe is bomb, too. Get all the details below!

Big V’s Burgers:


  • 2 tsp Worcestershire sauce
  • 1 tsp teriyaki sauce
  • 1 egg
  • 1 tsp stone- ground mustard or Dijon mustard
  • 2 tsp of onion flakes (much easier than dicing or chopping a regular onion)
  • 1 tsp garlic powder
  • salt & pepper to taste
  • 1/4 cup breadcrumbs
  • 1 lb lean ground beef

Directions: Oil and heat grill to medium. Add top 7 ingredients together, mix well. Add beef. Mix all ingredients together with fork or hands (hands are more fun). Cook for about 5-7 minutes per side or until no longer pink. Place burger on a toasted wheat bun. Enjoy!

Parmesan Crusted Asparagus:


  • 1 Tbsp extra virgin olive oil
  • 1/4 cup parmesan
  • salt & pepper to taste

Directions: Mix all ingredients in a gallon size zip lock bag. Toss asparagus in bag to coat with mixture. Bake at 400 degrees for 10 min or wrap in tinfoil and cook on grill with burgers. Enjoy!


Moroccan Chicken with Quinoa & Carrots

Chicken is always my go to when it comes to whipping up a quick dinner. It can be made a variety of different ways and goes with just about anything on the side. Quinoa is an incredibly healthy choice for fiber, plus its ridiculously inexpensive & sounds fancy. Yes, but is it 21 Day Fix Approved?? You betcha.


  • 2 chicken breasts
  • 1 cup water
  • 1/2 cup quinoa (I prefer rosemary quinoa)
  • 2 cups cilantro leaves
  • 1 clove of garlic, minced
  • 3 tbsp EVOO
  • 2 tbsp lemon juice
  • 1/2 tsp cumin powder
  • 1/4 tsp red pepper flakes (if you want an extra kick!)


  1. Preheat oven to 425
  2. Rub olive oil on chicken and place in broiler pan. Bake for 10 minutes. Flip chicken and bake for an additional 15-20 minutes.
  3. Quinoa Mixture-bring water, quinoa and carrots to a boil. Reduce heat, cover and simmer until water is absorbed by quinoa mixture which takes about 15 minutes.
  4. Place cilantro, garlic, olive oil, lemon juice, cumin and red pepper in food processor. Pulse until smooth.
  5. Transfer quinoa to plate, place chicken over quinoa and top with cilantro sauce. Enjoy!



Recipe adapted from Create, Bake, Celebrate

Midweek Meal Prep Like A Boss

I’m a huge fan of any and all BuzzFeed articles. I think those writers are geniuses. Since I was so inspired by their creativity, I decided to create my own list of “hacks” for meal planning. Meal planning can be very daunting when you first start the journey, so I’ve compiled an easy guide to get your started on your healthy way. Here are my top 5.

1. Start Simple: Every Sunday afternoon I boil at least a dozen eggs to get me through the week. Hard boiled eggs are packed with protein and easy to grab on the go (two eggs count as 1 red container on the 21 day fix meal plan). I also cook a bag of carrots (I’m not a huge fan of raw veggies). I eat the carrots throughout the week as a snack with hummus, added to dinner, or plain with a bit of sea salt. Boom, two things made in under 15 minutes.

2. Freeze blend smoothies in muffin tins: What?! Buy fruits, veggies, yogurt, etc. in bulk. Take a few minutes at the beginning of the week to make smoothies. Freeze the blended ingredients in muffin tins so they are ready to just drop in the blender on busy mornings. Two or three  “muffins” make an 8 oz. smoothie.

muffin tin             Photo: Muffin Tin Mania

3. Chop, Dice, Slice, Peel, Spiral the veggies ahead of time: This step is the most painful for me and not because I usually end up cutting myself during the process. Onions are my worst enemy, which means I usually dread peeling/dicing them before cooking.  Meal prep doesn’t mean you have to cook entire meals, simply preparing vegetables ahead of time can save you minutes in the kitchen. Most chopped veggies (carrots, zucchini, squash, onion) can stay fresh in the fridge for a whole week.


4. Keep protein rich snacks on hand: I always portion out my snacks for the week on Sunday. Having high protein snacks (good choice) available may cut down your desire to munch on a pop tart in your time of need (bad choice). Protein is essential for muscle growth & recovery making it the perfect snack for after a hard workout. Check out my blog on quick & easy snacks that pack a protein punch.

5. Meat Meal Prep: We’ve covered our smoothies, veggies and snacks now it’s time to move on to the main course. Save time and add variety to your meals by cooking chicken (or a meat with a similar cook time) three different ways . Line the baking sheet with aluminum foil, then roll up a separate foil sheet to create dividers between the chicken. Each section can now be seasoned a different way without mixing. My favorite seasonings are Jerk, Rosemary and Thyme, and Honey BBQ.

fitmeatPhoto: Fitmen Cook

There ya have it! Follow these 5 steps and you are well on your way to a healthier version of YOU. Questions? Need help? Email me at


Shakeology Recipes- Dessert Edition

No Bake Chocolate Shakeology Cookies: Cookies and healthy usually never go in the same sentence… until now.

Mix all ingredients together in a medium bowl. Form 1 inch “cookie” balls and place on a cookie tray. Refrigerate for 1-2 hours or until firm. This recipe should make about 24 cookies.

Pumpkin Protein Bites: PUMPKIN everything! Not just to be enjoyed during the fall. I made these pumpkin protein bites yesterday and they are y u m m y.

  • 3/4 cup almond butter
  • 3 scoops Vanilla Shakeology
  • 1/4 cup pumpkin purée
  •  1/4 cup honey or maple syrup (or both…)
  • 3/4 cup rolled oats
  • 1 tsp pumpkin spice

Mix together, enjoy!


Chunky Monkey Pudding: A nutritious take on Ben & Jerry’s Ice Cream.

In a small bowl place peanut butter and coconut oil in microwave for 30 seconds, stir. In a medium to large bowl mash the banana until smooth. Add in honey, stir. Pour melted peanut butter and coconut oil into the banana mixture, stir. Mix in the Chocolate Shakeology and mix well. Place in freezer for 1-1 1/2 hours.

chocolate pudding

Berry Sorbet– Not just a summer time treat.

1 scoop Strawberry or Greenberry Shakeology

1 cup frozen berries

1/4 cup unsweetened almond milk

Mix all ingredients together in blender, blend until smooth. Place in freezer for 2 hours, make sure to stir with fork every 30 minutes to break up ice. All set! Makes approximately 2-3 servings.

berry sorbet



Tiramisu Bowl- Recipe

Need a last minute dessert idea for a holiday party? This one is sure to be a hit… the bowl was gone in about 67 seconds after Christmas Eve dinner.


  • 1 pkg Philadelphia Cream Cheese (I used the reduced fat version)
  • 3 cups skim milk
  • 2 pkg Jell-O Vanilla Flavor Sugar Free Instant Pudding
  • 1 container (8 oz) of  Cool Whip Lite Whipped Topping
  • 1 box of fat free Vanilla wafers
  • 1/2 cup brewed, cooled coffee (non-flavored, I use Maxwell)
  • 1/2 cup semi-sweet chocolate chips

Optional- Raspberries, Strawberries & Blueberries for topping- Shaved Baker’s semi-sweet chocolate shaved  on top


Beat cream cheese in large bowl with mixer, add in milk and dry pudding mix then beat again. Stir in 2 cups of Cool Whip. Fold in Chocolate Chips. Line 2.5 qt bowl with 30-35 wafers- drizzle with 1/4 cup coffee, Pour in pudding mixture and chocolate chips. Top with cool whip and grated chocolate. Finish with additional fruit tops… ENJOY!





Eggnog (healthy-ish version)- Recipe

Once it was decided that we were going to have a combined Christmas Eve dinner with my family and my husband’s family, I knew I had to make something epic. What says holiday season more than Eggnog? The answer- cookies.  Eggnog is a close second. I may be part of the small population that has never even tasted Eggnog, let alone try to whip up some delicious nog last minute. The first batch I burnt to a crisp (don’t forget to WHISK continuously!),  however, after the second and third batch I was a real nog master. The only downside… smelling bourbon and brandy at 6 am in the morning. I prefer Folgers in my cup!


  • 3 1/2 cup skim milk
  • 1/2 cup sweetened condensed milk
  • 1/4 tsp nutmeg
  • 1 tbsp flour
  • pinch of salt
  • 2 large egg yolks
  • 1 tsp vanilla extract
  • 1/4 cup of Bourbon
  • 2 tbsp Brandy


Combine milk, condensed milk, flour, nutmeg and salt in a medium sauce pan. WHISK! Bring to a boil over medium heat. Add eggs. WHISK!! Cook for one-two minutes or until the mixture becomes a bit thick. Pour into a pitcher (bonus points if the pitcher is holiday related), add in Bourbon, Brandy and vanilla extract (admit this step for a virgin version), cover with wax paper and refrigerate over night. Garnish with nutmeg and candy cane before serving. ENJOY and Happy Holidays!




Recipe adapted from Cooking Light

Sweet Potato Casserole- Recipe

A few months ago, I was lucky if I knew how to make boxed mac & cheese. Fast forward to present day and I am obsessed with cooking & experimenting in the kitchen! This way I have more control over what I am choosing to fuel my body with each day. I’ve searched through tons of recipes (I’m a pretty pick eater) and read reviews until my eyes were blurry to compile my favorite meals & sides. I’ve tried each and every one of these delightful dishes to take the guess work out of your meals.

Sweet Potato Casserole

I’ve made this dish for Thanksgiving and a holiday party. It was a H U G E hit. Prep time is 10 minutes- super easy to make & delicious!

-2 (29 oz) cans of Sweet Potatoes
-1/4 cup butter
-2 Tbsp sugar
-2 1/2 Tbsp brown Sugar
-1 Tbsp orange juice
-2 eggs
-1 tsp vanilla extract
-1/2 cup skim milk
-pinch salt

-3/4 cup pecans (chipped or halves)
-2/3 cup brown sugar
-1/4 cup flour
-1 tsp vanilla extra
-1/4 cup butter

Directions- Drain potatoes, add potatoes, butter, sugar, salt, brown sugar, milk, orange juice, eggs to slow cooker. Mix until smooth, In a small bowl- add toppings and fold in pecans. Spread over the top of potatoes in cooker. Cook on high for 2.5 hours or low for 4 hours. ENJOY!


Source: Chelsea’s Messy Apron