Join the March Health Challenge!

🎯  Join us at any time for the March Challenge! As we head into Spring, it’s a fresh start—you get daily inspiration and health tips. We’re focused on simple goals you can tweak each week to fit your life or just use as a way to improve your healthy habits. Last week, we started with drinking 100 ounces of water daily, and now this week, we’re adding on 100+ grams of protein every day, plus 1 micro suck each day- one small thing you don’t want to do every day. Mine is a 10-minute stretch. It’s simple: text MARCH to (513) 506-3294 to opt in.

What’s Cooking this Week?

Lemony Shrimp and Bean Stew

With minimal prep and a quick cook time, this shrimp stew from the NY Times feels elegant for such an easy weeknight meal. You can also take the dish in a number of directions: Substitute the shrimp with an equal amount of flaky white fish or even seared scallops, or stretch the dish into a meal for six by  serving over cooked spaghetti or rigatoni. A good glug of your best olive oil would also be a welcome in place of butter.

PHOTO CREDIT @cooking.nytimes.com Christopher Testani for The New York Times. Food Stylist: Simon Andrews.

Healthy Crockpot Buffalo Chicken

My family loves anything with buffalo sauce! This Healthy Crockpot Buffalo Chicken is made with just four ingredients. It’s not just chicken slathered in Franks, either. It has blended cottage cheese, which keeps the chicken super tender and creamy and bumps the protein. It’s a great recipe for meal prep. Remember my Confetti Chicken recipe? Try shredding the chicken (see recipe). I love serving this over a baked sweet potato, rice, cauliflower rice, pasta, or sometimes I stuff it with zucchini. Enjoy!

PHOTO CREDIT: © skinnyfitalicious.com

Protein Birthday Cake Muffins

I’ve been tinkering in the kitchen on these guys, and they are good! The muffins are a great grab-and-go snack for busy days, with approximately 130 calories and 8 grams of protein per serving. Quick and easy to make with simple ingredients like almond flour, protein powder, and a hint of sweetness from maple syrup. They are also gluten-free and freezer-friendly. Recipe below!

Ingredients:

  • 2/3 cups of almond flour
  • 3 scoops of vanilla protein powder
  • 2 tsp of baking powder
  • 1/4 cup of maple syrup
  • 3 TB of olive oil
  • 1/8 tsp of salt
  • 1 egg
  • 1 tsp vanilla
  • Rainbow sprinkles

Directions:

  • Preheat oven to 325 degrees
  • Spray muffin tins
  • Whisk dry ingredients
  • Add wet ingredients
  • Stir together (don’t over stir!)
  • Scoop batter into 11-12 muffin tins
  • Add sprinkles to muffin tops before baking
  • Bake on center rack for 10 min
  • Let cool 10 min
  • Store in refrigerator in airtight container
  • You can freeze them too!
Protein Muffins

Crab Quiche

I unexpectedly had family in town and made my mom’s quiche for everyone to enjoy. Everybody loves it, and my husband, Sean, is always happy to eat these leftovers for lunch. It’s simple to make with ingredients with pantry and refrigerator staples. The quiche is healthy-ish. I’ve gone without the crust, but that’s one of the best parts, LOL. Plus, it reminds me of my mom 🤍. 

This Week’s Coaching Sessions

Use the Coaching Sessions for help or coaching support- think of me as your Concierge Nutritionist! I’m here to answer questions and connect you with others on their healthy journey. Can’t make a call but have a topic or question? Email amy@foodandmoodlab.com. And, you can just listen in too- no video required, just drop in. All sessions will be recorded and can be accessed from the member resources page.

As a reminder, this week’s coaching sessions will be on:

Sunday, 3/10 @ 4 ET * audio only for me!
Monday, 3/11 @ 12 ET
Friday, 3/15 @ 12 ET

3- Minute Survey

I’m all about continuing to make the Cafe a great experience, and I’d love your input! I’d like feedback on what days/times you prefer for our live coaching. I’d also appreciate your feedback on communication. Take this 3-minute survey– it’s completely anonymous. Thanks in advance!

Cafe Quick Tips

  1. Make sure you’ve signed up for SMS text notifications- go to My Cafe and enter in your mobile.
  2. Explore My Cafe, Resources to find past Coaching Sessions, all Playbooks, Workouts, & Grocery Lists (navigation improved!)
  3. Looking for a recipe but don’t know where to find it? Go to any page on the website or in the Cafe and click on the 🔎 in the top right corner. Search by any word or recipe name. It’s a quick way to find something, or even better, search by ingredient to get some meal inspiration!