Chicken in Plum Sauce

You may not know this, but as much as I love cooking I do enjoy lazy meals and thanks to the invention of a slow cooker they have become easy.

So this past weekend your girl decided to try something a little different and just throw a bunch of stuff into my slow cooker and it turned out amazing.

Step 1.

Grab your slow cooker if you have one, but if not, believe me when I tell you it is a worthwhile investment.

b1cb5d87-2201-4ae6-8bf0-6be46695df53-6205-0000076086afba82

Next, you will need :

DSC00092

1.5lbs of boneless chicken breast and thigh cut into the size of your choosing.

 

 

 

Measure out 2 tsp of Olive Oil, 1/3 cup of plum sauce, ¼ cup of ketchup and 1tbsp of soy sauce

 

Image result for sauce in ramekinsRelated imageimages

 

Slice ½ of a large yellow onion

9e16cc9d-43e7-47b9-8f6b-ec5506f972f0-6205-000007599c227406 Related image

4 cloves of garlic, sliced

dc511950-49a6-4404-8578-4d80cb0b4481-6205-0000075a38555889

 

Add the olive oil to the base of the slow cooker, along with half of the onions. Layer the chicken on top of the onions followed by your sauces and the remainder of the onions.

You should have something that looks like this:

dsc00096.jpg

Next, add ¼of a cup of water and place the lid on the slow cooker. Place the time to 4 hours and allow to cook. Halfway through cooking, check the sauce and add any additional seasoning you may require and allow the cooking process to continue.

Once the time ends, pair the chicken with your favourite side and enjoy.

dsc001141.jpg

I hope you try out this easy recipe and that you enjoy it. Thank you for stopping by and be sure to let me know what you think about it in the comments if you try it.

Until next time.

Kisses from K

Honey Balsamic Roasted Veggies

I make roasted vegetables regularly but I must say this version is possibly my favourite. It’s absolutely delicious and easy to prep. When it comes to doing meal prep or making healthy lifestyle changes finding ways to simplify it makes it easy to stick to. With the array of vegetables out there roasted vegetables is a year-long meal option for anyone. If you try it let me know how you like it.

Vegetables 

1 Bell Pepper

1 Purple Onion

8 Baby Potatoes

6 radishes

2 large Carrots

Coating

5tbsp Olive oil

3 tbsp Balsamic Vinegar

3 tsp Honey

3 cloves of Garlic

Thyme

Rosemary

Parsley

  • Preheat your oven to 425º F
  • Cut vegetables into the size you prefer ( I wedged mine) and place into a bowl.
  • Mix together all ingredients for the coating and pour over the vegetables, coat all pieces then spread onto a baking sheet.
  • Roast Vegetables for 20 mins.

 

img_1915-1.jpg

 

And enjoy with whatever protein works for you, we had it with 👇🏾

 

Healthy, easy and delicious.

Talk to you soon.

Kisses from K

Veggie chilli

One of my favourite thing to prepare is chilli. One because it allows me to cook and do other things and two because the slow cooking process makes all the flavours melt together so well.

So here’s what you’ll need:

3 baby bell peppers

1 yellow onion

3 cloves garlic

2 carrots

1 can of tomato paste

1/4 cup tomato sauce

1 can of tomatoes

1 can of black beans

1 can of white cannellini beans

2 cups of water

Spices of your choosing I used a herb and garlic, onion powder, cayenne and bay leaves

And a slow cooker

Place ingredients into the slower cooker and allow to cook for 6 hrs occasionally stirring and tasting to ensure the flavour is perfect for you. Also you can add ground meats to this if you would prefer the meat variety.

I hope you enjoy it

Kisses from K

Meal Prep Planner

Hi Loves,

I know I have been away but a break was required as I am in school and my life is in transition. But today I am here to give you a little thing I have created to help you meal plan and prep better. I hope that you enjoy it and that it is helpful in your fitness journey.

Screen Shot 2018-03-05 at 1.39.11 PM

Meal prep planner

 

So click the link for the pdf and prep and plan away. Thanks for stopping by and kisses from K

Chocolate Coconut Peanut Butter Cookies

This quick and easy snack is delicious and filling and perfect for anyone who love chocolate coconuts and peanut butter as much as I do

  • 1/4cup coconut oil
  • 1tbsp of baking sofa
  • I I/4 cup coconut flour
  • 2 tbsp of coconut milk
  • 11/4 cup coconut flour
  • 1/2 cup coconut oil
  • 1tsp baking soda
  • 1/2 tsp baking powder
  • 2 tbsp peanut butter 1/2 block of dark chocolate
  • 1 tsp vanilla
  • 4 eggs
  • 1/2 cup dates (soaked Andean through the food processor )
  • Combine dry ingredients
  • Add your wet ingredients
  • Mold into cookies or roll out the batter and use a cookie cutter
  • bake for 10 mins at 400F

yummy !!!!

An aha moment 😏

For the pass couple years regaining my fitness and health has been a true struggle and it wasn’t until this past weekend that I realized what really was the culprit.

I have been over eating, as healthy as the food items are and as nutritious and nourishing as they are too much is still too much. Plus I still ate out with friends and occasionally ordered in meals. 

Reality struck when I was reading what the required caloric intake for the average adult female is. 

That was 2000

Yes only 2000 if you are inactive increasing slightly based on activity levels (keeping in mind  that this changes based on weight and height as well) and I’m sure I was way over that 2000 everyday 

So how did I decide to improve this

Wellllll

Meal Planning!!!!!!!

 I know it’s the answer to everything right !! But truth is  it really works especially if you find yourself eating take out a lot and struggling to lose or gain weight. 

The perks of meal planning is you take the daily guess work out of what to eat and you can chose to cook something new daily or meal prep according to your meal plan. 

Here’s a breakdown of my approach to meal planning. 

First think of how many times you can eat the same meal without being sick of it, for me that’s 2x

Second determine your caloric needs for the day based on physical activity levels. Believe me there are a million apps and website to use for this here’s one you can try⬇️

Calorie calculator
Mine is:

  • 2121 for maintenance 
  • 1697 for fat loss

I’ve decided on 1800 somewhere in the middle where I can slowly lose excess weight and get within the healthy weight range for myself which is 145-150lbs

After determining my caloric needs I decide on my meal breakdowns for the day. I currently eat 5 meal (breakfast, lunch, dinner and two snacks) this will help you determine how calorie dense you wish for each meal to be.

My break down is B- 500 L- 500 D- 400 and Snacks 200 each

 Next get a notebook and write down what you would like to have it doesn’t matter if it’s tacos, pizza just write it down.The look for the healthiest cleanest version of your meal item and document the recipe. 

I am all about a clean healthy diet made of nutrient dense whole foods. 

I then find three or four recipes with my desired caloric range that also is filling and meet the nutrient dense requirement and document the ingredients I need to make them. 

I then head off to the grocery store on the weekend and get my supplies and set aside a few hours on Sunday to meal prep as I find it to be more convenient as when I get home and I’m hungry I don’t want to think about cooking. 
I hope that if you are on a fitness journey this helps you to progress. 

Looking forward to talking to you soon. 

Kisses from K