Sunday Playbook: March 17, 2024

I hope everyone had a great week! Check out this short video highlighting new features of the Cafe. And, don’t forget to join the March challenge (see below)! This week is all about the gut~ You are what you eat 😉.

What’s Cooking this Week?

Baked Parmesan Crusted Cod

This Parmesan Crusted Cod is an easy, healthy, and delicious dinner recipe! Made with fresh cod fillets, parmesan cheese, Panko breadcrumbs, and lemon zest … this oven baked dish is bright, light, and flavorful. It is the perfect 30 minute meal for a busy weeknight! Note: Instead of using butter, I brush the tilapia fillets with olive oil.

Mediterranean Chicken Zucchini Bake Recipe

This delicious Mediterranean chicken breast and zucchini bake is a great way for your family to eat their vegetables! With a mix of flavors from tomato, zucchini, herbs, and cheese, this chicken casserole passes the test with even the pickiest of eaters. I like it because it’s a simple way to use leftover chicken and (any) vegetables you may have on hand- great for weeknight dinners. The bake is also low-carb, keto-friendly, and gluten-free.

Sweet and Spicy Healthy Chicken Fingers

It’s that time of year- March Madness! We’re HUGE college basketball fans and love the Big East. We’ll be watching the end of the Big East Tournament on Saturday and have a party-like atmosphere in our home for the March Madness selection show on Sunday. These Paleo Chicken Fingers are sticky and sweet with just the right amount of spice. They’re a quick and easy “fun food” and can also be a healthy dinner recipe too. 

Flour-less Black Bean Brownies (Trust Me)

I know what you’re thinking, but trust me (and don’t tell them!). A few members requested a healthy dessert option, and this is one of my favorites. I’m a sucker for healthy brownies and am tinkering with a high-protein version (stay tuned!). I’ve made these Skinnytaste brownies for years, and they are yummy! I’ve even served them at parties. Note: I don’t use white sugar. So, I’ll replace these either with Monkfruit or Maple Syrup. 

Join the March Challenge

🥕 Join us at any time for the March Challenge! We’re focused on simple goals you can tweak each week to fit your life or use as a way to improve your healthy habits. This week, it’s all about diversity. The challenge is to add a new fruit or vegetable into your diet every day. It’s simple to join: text MARCH to (513) 506-3294 to opt in. You get daily accountability, inspiration, and health tips. 

Why Focus on Diversity?

For starters, trying new foods and keeping things interesting is fun. If you’re anything like me, I like to put things on repeat and often eat the same foods repeatedly. Moreover, eating diverse foods promotes a healthy gut microbiome by introducing various beneficial bacteria. This diversity supports digestion, strengthens the immune system, and reduces the risk of digestive disorders and chronic diseases. 

Buying Fruits & Veggies on a Budget

• Go with frozen and canned options. Frozen and canned fruits and vegetables are flash-frozen at peak freshness, locking in nutrients and often costing less than fresh. Opt for options packed in water or their own juice versus added sugars or syrups.

• Shop the sales. Pay attention to weekly flyers and store signage to find fruits and vegetables on sale. This week, for instance, our Kroger has asparagus and apples at a reduced price. Stock up on these sale items to fill your fridge and pantry.

• Explore the end caps. End caps often feature seasonal or discounted produce. Check these areas for bargains on fruits and vegetables that may be slightly past their prime but are still perfectly good for quick roasting or blending into smoothies.

Need Inspiration?

Check out these blogs for ideas to get you going!

• 15 Delicious Ways to Spice Up Your Vegetable Game

• 8 High Protein Fruits, and How to Incorporate Them Into Your Diet