I hope everyone had a great week. For those of you getting ready to head out on Spring Break, enjoy! Keep going šŸ¤

What’s Cooking this Week?

Sheet Pan Greek Chicken

According to Erin and her mom, this Sheet Pan Greek Chicken from Every Last Bite is “off the charts!” I can’t wait to try it! It looks easy to make with less than 10 minutes of hands on prep. Itā€™s a great all in one meal and is loaded with roasted peppers, tomatoes, artichokes and olives, all tossed in a yummy sauce and cooked with pieces of chicken.

PHOTO CREDIT: Ā© everylastbite.com

Sheet Pan Mediterranean Cod

I thought I’d keep with the Mediterranean theme and share one of my favorite seafood sheet pan recipes. This Sheet Pan Mediterranean Cod is not only visually stunning but absolutely delicious. The fish has a creamy texture and tastes rich yet light and fresh. It’s an easy one-pan dinner made with healthy and flexible ingredients. It’s perfect for both healthy family dinners and meal prep.

PHOTO CREDIT: Ā© gardeninthekitchen.com

Ā Salsa Verde Ranch Chicken

This Salsa Verde Ranch Chicken is one of the easiest (3 ingredients!) and most popular crockpot chicken recipes- bookmark this one (recipe below). It’s one of Chris Powell’s concoctions and is always in the rotation at our house for meal prep. I typically go with boneless chicken breasts but also consider using boneless skinless thighs. Thighs have more fat than chicken breasts, but they have a ton of flavor. Try half and half!

Ingredients:

  • About 2 lbs of chicken breast or tenderloins
  • 1-16 ounce jar of Salsa Verdeā£
  • 1 packet of Hidden Valley Ranchā£ powdered dressing

Directions:

  • Pour salsa into a blender bottle and add the ranch packet to the bottle as well, and shake!ā£
  • Add your chicken and mixture to your slow cooker on low and you will have delicious, flavorful chicken in about 8 hours!ā£

Option: Boneless skinless thighs have a TON of flavor. Considering going half boneless half thighs and half tenderloins.

Brain Booster Granola Clusters

I’m passing along one of our member’s homemade granola recipe. It’s a huge hit in her house! Why consider making it when you can buy it? Most people think of it as a healthy food, but many packaged granolas contain so much fat, sugar, and calories that you might as well eat a candy bar. Scan the label and look for “Added Sugars.” My rule of thumb, is less than 4-5 grams of added sugar per serving. It’s hard to find brands with low sugar and taste good, and by the way, who can only eat a serving size (usually 1/4 cup)?! Homemade granola is endlessly customizable, so have fun with this one and share your variations.

Why It’s Good for Your Brain

This recipe is packed with omega-3 fatty acids from flaxseed and chia seeds, gut-friendly fiber, and healthy fats. Why it’s so good for you:

  • Omega-3 Powerhouse.Ā Almonds, pumpkin seeds, and flaxseed are all excellent sources of omega-3 fatty acids and are linked to improved cognitive function and brain health.
  • Fiber for Focus.Ā Oats, chia seeds, and flaxseed provide a good amount of dietary fiber, which can help with digestion and contribute to cognitive health by promoting gut-bacteria balance.
  • Healthy Fats for the Brain.Ā Coconut oil offers medium-chain triglycerides, a type of fat that may benefit brain function.

Ingredients:

  • 4 cups oats
  • 2 cups ofĀ  chopped almonds
  • 2 cups of pumpkin seeds
  • 1 cups ground flax seed
  • 1/4 cup of chia seeds
  • 1.5 cup of melted coconut oil
  • 1/3 cup of maple syrup
  • 1/3Ā  cup arrowroot (or cornstarch)
  • 1/4 cup of cinnamon
  • 1 scoop protein powder (optional- try vanilla0
  • 2 TB vanilla
  • Pinch of salt
Directions:
  • Preheat oven to 325
  • Add dry ingredients to large bowl
  • Melt coconut oil, to it add syrup, arrowroot, cinnamon, protein, vanilla, and salt
  • Add wet mixture over dry and mix well
  • Add parchment to baking sheet
  • Pour granola mixture onto sheet and pat down
  • Bake for 20 min

Let cool in pan completely

This makes big batch! You could do 1/2. Enjoy!

Nutrition Essentials Teaching Kitchen

Healthy Challenge

Save the date! I’m offering a free workshop to those interested in leveling up their nutrition game. Whether you’re new to healthy eating or looking to refresh your knowledge, this workshop is perfect for anyone seeking practical tips and foundational knowledge to improve their diet. We’ll dive deep into label reading, nutrition fundamentals, grocery shopping tips, and cooking techniques. Bring a friend along to share the experience! šŸ„—šŸŽšŸ‘©ā€šŸ³

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:

Monday, 3/25 @ 12 ET
No Friday Coaching Session