Wake-Me-Up! Protein Shake

Good Morning! 
It is crazy how much you forget about babies! I am still adjusting to getting up every 1-2 hours in the night to nurse, then I get up before 6am to drop off Charlie at school in the morning, pump so I have milk for when I stop nursing, and attempt to make it to the gym or workout at home, all while keeping a newborn happy. Phew! It has been discovered that my typical egg and potatoes will not be happening for me right now, therefore I am looking for alternative options that combine my coffee need with my need for food and my lack of time. So here it is! My "wake-me-up" protein shake combining protein, carbs, and coffee... perfect to make, store in the fridge, and drink on the go so I can do everything that needs to be done for my two girls and me in the gym all before 9am.  

It is made with a few ingredients to help my milk supply because I am nursing and pumping extra for later- brewer's yeast and ground flax seed- but neither will hurt if you aren't nursing, obviously :) and both are great for someone working out! I know there is a warning against drinking too much caffeine while nursing, but I also need to function so oh well. I have been making this as my afternoon "pick me up" but it is also great made the night before and is ready to grab in the morning. 

Wake-Me-Up Protein Shake 

- 3/4 Cup Room-temp or Cold Coffee (preferably strong)
- 1/4 Cup Milk 
- 1 Scoop Protein Powder (I use a Whey Chocolate)
- 1/2 Very Ripe Banana (frozen preferably)
- 1/4 Cup Rolled Oats
- 1 Tbsp Peanut or Nut Butter
- 1 tsp De-bittered Brewer's Yeast*
- 1 tsp Ground Flaxseed*
- 1 tsp Chia Seeds*

*Optional* but nutritious! 

Put everything in a high-powered blender and blend until smooth. Enjoy right away or keep in the fridge until morning! 

Nutrition Facts
Servings 1.0
Amount Per Serving
calories 449
% Daily Value *
Total Fat 14 g	21 %
Saturated Fat 3 g	15 %
Monounsaturated Fat 1 g
Polyunsaturated Fat 2 g
Trans Fat 0 g
Cholesterol 5 mg	2 %
Sodium 308 mg	13 %
Potassium 461 mg	13 %
Total Carbohydrate 42 g	14 %
Dietary Fiber 8 g	32 %
Sugars 13 g
Protein 42 g	84 %
Vitamin A	3 %
Vitamin C	10 %
Calcium	22 %
Iron	14 %
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

Apple Recipes! Fall Skillet, Dutch Apple Pie, Amish Oatmeal

We went on our annual apple picking trip last week, Mila in tow in her carrier only 3.5 weeks old, and came back with a bushel of apples... that's $45 worth of apples...eek! So what does one do with over 100 apples?? 

I gave some to my mom, everyone in my family eats one every day, and I tried my hand at some savory and sweet recipes. All were hits with the family- yay!

Fall Skillet

This recipe smelled like Thanksgiving and looked like Fall... the ingredients are in season for the most part and it was heaven in a bowl on this perfect, sunny, 60 degree day. When you are prepping, try to cut everything the same size so it cooks evenly. 

- 3 Boneless, Skinless Chicken Breasts, cut into bite-sized pieces
- 2 Medium, Sweet Potatoes, Peeled and cut into 1/2"-3/4" pieces
- 3/4-1lb Brussel Sprouts, bottom cut off and quartered
- 3 Apples, Peeled and Diced (I used Honey Crisp)
- 1/2 lb Bacon (5-6 pieces)
- 2 tsp Fresh Thyme (or 1/2 tsp dried)
- 1 Cup Chicken Stock (divided)
- 1 tsp Cinnamon
- Salt and Pepper
- Garlic Powder*
- Onion Powder*

*You could use a small sweet onion and 2-3 cloves of garlic instead. Since I am nursing I can't eat those, so I use powders- Mila says no*

1. In a large cast iron skillet, cook the bacon over medium heat until crispy. Remove from the skillet and chop into 1/2" pieces. Drain all but about 1 tablespoon of grease.
2. Increase the heat to medium-high. Add the chicken, sprinkle with salt and pepper. Cook until cooked through, stirring frequently. About 5 minutes. Remove from the skillet. 
3. Add the brussel sprouts and sweet potato. Cook, stirring constantly, from about 10 minutes until they are cooked through and have 'char marks.'
4. Add the thyme, cinnamon, apples, 1/2 cup chicken stock, a sprinkle of garlic powder and onion powder. Cook until the liquid is evaporated and the bits come off the bottom of the pan. About 2 minutes. 
5. Add the bacon and chicken back in along with the remaining 1/2 cup stock. Taste for seasoning. Enjoy! 

Dutch Apple Pie

- 4-5 Apples, Peeled and Thinly Sliced (about 5+ cups)
- 1 Pre-made Pie Crust
- 1 Tbsp Lemon Juice
- 1/3 Cup Sugar
- 1/3 Cup Brown Sugar
- 1/4 Cup Flour
- 1 tsp Cinnamon
- Pinch of Nutmeg
- Pinch of Salt

Topping:
- 3/4 Cup Flour
- 1/4 Cup Sugar
- 1/4 Cup Brown Sugar
- 1/4 Cup Butter, room temperature

Preheat the oven to 375 Degrees

1. Mix the apples and pie ingredients together in a large bowl. Set Aside. Press the pie crust into an ungreased pie plate. Pour in the apples. 
2. In another bowl, mix the topping ingredients using a pastry cutter or fork to cut in the butter until the mixture is crumbly. Sprinkle evenly onto the top of the pie.

Bake for 45-50 minutes. Until Bubbly.  

Amish Oatmeal

Unlike my other baked oatmeal recipe, this one includes eggs and chunkier pieces of apple. It still can be made ahead. I like it cold with milk, like cereal. 

- 1.5 Cups Old Fashioned Rolled Oats (not quick-cooking)
- 1 tsp Baking Powder
- 1 tsp Cinnamon
- Pinch of Salt
- Pinch of Nutmeg
- 1/4 Cup Brown Sugar
- 1 1/4 Cup Milk
- 1 Egg
- 1/2 tsp Vanilla
- 2 Tbsp Butter, melted
- 2 Apples, peeled, cored and diced into small pieces

Preheat Oven to 325 Degrees

1. Grease a 8x8 inch baking dish. Add the apples to the bottom.
2. In a bowl, mix the oatmeal, baking powder, spices and sugar. Whisk the wet ingredients together in a separate bowl (I use my measuring cup.) Stir the wet ingredients into the dry. Pour over the apples.

3. Bake for 35-40 minutes until the top is golden and slightly giggly. 
*If you are making this ahead and baking it into the morning, store it in the fridge overnight and it will need to cook about 10 minutes longer.*

Frozen Meal Prep!

It has been a long time since I posted... going back to work and then having an infant will do that, right? But before I went back to work I took some time to get some meals ready for when this time came. It is not that I am opposed having people help, I just like to do things on my own, because I can and it's a challenge... ok, I can't lie, I am opposed to asking for help, I am my Mother's child. So I spent two hours and $200 on a Sunday, without children or husband, to prepare 13 meals that can be stored in the freezer until I am ready. It is actually a great idea to do whenever you are making a pasta dish, or crockpot meal... make two and freeze one! Crockpot meals are the best because you literally have to thaw the bag and dump it in. So easy to make two like that.

 In preparation I made a big list of what I needed and divided it into Costco and the regular store. Costco is so much cheaper for buying meat in bulk... and anything I didn't use can also be frozen until it's needed. 

Hints to Successful Frozen Prep

- Make a detailed grocery list and write out what you are making ahead of time
-  Double Bag Everything- Each recipe is double bagged in two freezer bags just in case of leaks
- Write the directions and what the bag contains or needs on the bag
- Thaw overnight
- Get as much air out of the bag as possible when prepping 

So here's what I made...

Spaghetti Sauce- 

This I freeze in mason jars that are easy to pull out when it's spaghetti night. I eye-ball the sauce recipe and taste as I go, sometimes using one 28 oz can of tomato and a 15 oz can, depending on the thickness of the sauce I want... but the basic recipe is:
- 1 lb Beef
- 1 lb Pork
- 1 Sweet Onion, finely chopped
- 2 Garlic Cloves, minced
- 2 28-oz Cans Crushed Tomatoes
- 1 Small Can tomato paste
- 2-3 tsp Italian Seasoning
- Salt and Pepper
- Sprinkle of Sugar

Lasagna x 2-

To make two of these you will need to double the recipe below.

Sauce, from above
No-boil Noodles 
- 12ish Oz Part Skim Ricotta
- 10-oz Frozen, Chopped Spinach, thawed and squeezed
- 1 Egg
- Parmesean Cheese
- Mozzarella Cheese

Mix the ricotta, spinach, egg and a sprinkle of parm together. 

Start with a layer of sauce in a 13x9" dish (I use the disposable, aluminum kind for freezer prep) Add a layer of noodles, top with 1/2 the ricotta mixture, top with 1/3 sauce, more noodles, the rest of the ricotta, 1/3 sauce, more noodles, rest of the sauce, top with mozzarella. Cover with tin foil and freeze.

When you are ready to eat, defrost over night or during the day in the fridge. Bake, covered, at 375 degrees for 50 minutes. Remove foil and bake another 10-15 minutes until the top is bubbly. 

Chicken Meatball Casserole x 2

Recipe is for two 13x9" pans. 15 Meatballs in each. 

- 2 24-oz Jars Marinara Sauce
- 2 lbs Dried Pasta, rotini, ziti, whatever you like
- 2 lbs Ground Chicken
- 2 Egg
- 1/2 Cup Milk
- 1 Tbsp Worcestershire Sauce
- 2 Cups Bread Crumbs
- 1 Cup Parmesan Cheese
- 2 tsp Italian Seasoning
- 1 tsp Salt
- 1/2 tsp Black Pepper
- 4 Cups Mozzarella Cheese

Preheat the oven to 450 degrees. 

In a large bowl, combine the chicken through pepper. Using a spoon or a cookie scoop, form the meatballs. About 1-1.5". Place on a parchment lined cookie sheet and bake for 10 minutes. 

While the meatballs are cooking, cook the pasta according to the directions, cutting it short about 1 minute.

Combine the sauce, the noodles and 2 cups of cheese. Spray two 13x9" pans, add half the noodle mixture to each. Top of the rest of the cheese and nestle the meatballs (15 in each) on top. Cover with foil and freeze.

When you are ready to eat, thaw during the day or overnight. Bake at 350 degrees for 30 minutes, until the top is bubbly and it's heated through. 

Flank Steak x 2- 

it is in it's marinade minus the beer.... recipe HERE

Beef Stew x 2-  

I don't measure this... I just eyeball what looks about right... I try to get equal parts of carrot/beef/potato. I don't put any liquid in because there is enough liquid formed in the cooking process.  

2ish lbs Stew Beef

Flour, about 1/4 cup

Carrots, peeled and sliced in 1/2" pieces

Yukon Gold Potatoes, cut in quarters 

Garlic Salt, heavy sprinkle

Black Pepper, heavy sprinkle

Thyme or Rosemary (fresh if you have it!)

Chicken Pot Pie x 2

Double this if you want to make two...

- 1-2 Chicken Breasts, cooked and shredded (about 1.5lbs)
- 2 Carrots, peeled and diced
- 1 Small Onion, chopped
- 2 Garlic Cloves, minced
- 1/3 Cup Butter
- 1/3 Cup Flour
- 1/2 tsp Fresh Black Pepper
- 1/2 tsp Dried Thyme 
- 1 3/4 Chicken Stock
- 2/3 Cup Milk
- 1 Cup Frozen Peas
- Salt to taste
- 1 -  9" Unbaked Pie Crusts (use two if you like a "top" and a "bottom" in our house we leave it top-less)

 1. Melt the butter in a large skillet over medium heat. Add the carrots, onion and garlic. Saute until tender (about 5 minutes.) Add the flour and whisk. 
2. Slowly add the stock while whisking to prevent clumps. Add the milk and whisk the same as before. Add the black pepper and thyme. Bring to a boil and whisk until it thickens, this should only be a matter of minutes. Taste for salt. Turn off the heat, stir in the chicken and peas. Set aside to cool. 
Preheat oven to 425 Degrees. 
3. Press one of the pie crusts into an ungreased pie pan. Pour in the filling. 
Bake 30 minutes until bubbly and golden brown. 
(if you want to freeze this and bake it later, just don't bake it, put it in the freezer as an unbaked "pie" )

Crockpot Verde Chicken Chili

Recipe HERE

Thai Pineapple Curry

Recipe HERE