I had been feeling slightly under the weather this past week. Getting over a cold is no fun! No fun at all! Who has time for a cold? I know I don't. They are just horrible inconveniences that I NEED to get rid of quickly!

Luckily, no one else in my family has caught this yucky cold. I absolutely hate seeing my 4 year old and 3 month old boys get sick. It just breaks my heart. As for my husband? Well... if he gets sick, he can fend for himself. Just kidding! He definitely can act like a big kid when he gets sick, but I guess he would say the same about me. We all like to be pampered, spoiled and taken care of when we aren't feeling so well.  Thankfully, my family hasn't gotten sick too often (knock on wood!).


So what is the best thing to help a cold? Mama always said chicken noodle soup and I agree! It helps clear nasal congestion and has a mild anti-inflammatory effect that can ease some cold symptoms. It also provides hydration from the broth. I love chicken noodle soup even when I am not sick. It is just one of those soups that will always remain a classic.


"Noodles" made from zucchini and/or yellow squash, aka zoodles are a wonderful low-carb alternatives to pasta and they taste wonderful in soup! They are also a good sources of potassium, manganese, vitamin A and C.


The easiest way to make noodles from zucchini or yellow squash is by using a spiralizer. This is the spiralizer I have. It is the Paderno World Cuisine Tri-Blade, but I think they have a 5 blade one for almost the same price which is under $30! If you don't have one already, I highly recommend them! Making "noodles" is so much easier with this gadget and I use mine often. Click HERE, if you are interested in purchasing one. 


Once you have your "noodles" set aside, dice up your cooked chicken breasts. I like to use a whole rotisserie chicken from the grocery store to save time, plus if you are sick like me, you just do not feel like cooking!


When making the soup, add the chicken and spices to the chicken broth. Then bring to a boil. Reduce heat. Simmer for about 10 minutes. Then add your squash "noodles". Simmer for about 5 more minutes or until the squash is soft or to desired tenderness. That's it! Quick and easy chicken "noodle" soup! Keep it simple with just a few ingredients. Enjoy this soup! Hopefully, not when you are fighting a cold like me!


Chicken Zoodle Soup

Ingredients:
1 1/4 cups or 162.5 g spiralized zucchini or yellow squash (2 1/2 Greens)
1 tsp olive oil
1/2 tsp minced garlic (1/2 Condiment)
1/4 cup celery or 25 g, chopped (1/2 Green)
6 oz rotisserie chicken breast, skin removed,cut into 1 inch pieces (1 Leaner)
2 cups chicken broth (2 Condiments)
1/2 tsp dried basil (1/4 Condiment)
1/4 tsp dried oregano (1/4 Condiment)
1/8 tsp black pepper (1/4 Condiment)

Directions:
Heat olive oil in a medium saucepan over medium high heat. Add garlic and celery and saute until tender. Add chicken broth, basil, oregano, black pepper and chicken. Bring to a boil and then reduce heat. Simmer for about 10 minutes. Add squash and simmer for 5 more minutes or until squash is soft or to desired tenderness.

Makes 1 Serving
Each serving provides 
1 Lean, 3 Greens, 3 Condiments, and 1 Healthy Fat

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Nothing is better on a very cold day than a hot, comforting, homemade bowl of soup or stew! It isn't quite cold here in Vegas yet, but trust me... it does get cold here! Maybe not as cold as the Northern states, but coming from a girl who has only lived in the South most of her life (well... except for the few years I lived in Colorado), it gets pretty darn cold in my opinion. Now... you don't have to have soup only on cold days, but it sure does help keep your body warm and toasty all the way down to your toesies!


One of my favorite soups is a rich, hearty beef stew that is full of flavor. I love making my beef stew with lots of white potatoes, sweet potatoes, and carrots. Those ingredients have a lot of carbs in large quantities so I decided to try kabocha squash instead of the starchier white and sweet potatoes.


Kabocha squash is a winter squash, also commonly known as Japanese pumpkin. It has a deep, rich, sweet flavor with a fluffy chestnut texture . It is a cross between a pumpkin and sweet potato but it can also be compared to an acorn or butternut squash.


I will not lie. Cutting into one of these suckers is not easy. It has hard thick skin that can be difficult to cut. I actually dread cutting these up because yes... I would like to keep my fingers. All 10 of them!

Cut the kabocha squash in half with a large sharp knife. I stick the knife in the middle of the squash and work my way around until I have two parts.


Once I have them cut in half, I scoop out the goop and seeds.


I cut each half into 4 or 5 wedges. It really depends on how big your squash is and how big you want the wedges. Then laying each piece flat, I cut the skin off with a knife.


Cut the peeled wedges into chunks.


Add the beef stew meat and kabocha squash to a slow cooker. Then add tomato sauce.


Add your beef broth to the mixture. I chose to use 3 cups of broth and it was plenty of liquid for me. Some like more liquid in their stews. If that is the case, add 4 cups instead of 3 cups of beef broth.


Add Italian seasoning, garlic powder, salt and pepper if desired. As you can tell, the marinara sauce and Italian seasoning will give this stew an Italian spin. 


Another great spice to use in place of  the Italian seasoning is Stacey Hawkins Viva Italiano Blend. It tastes delicious in tomato based soups such as this one! You can purchase this spice on Stacey's website, www.StaceyHawkinsShop.com. I need to order more because I am all out! 


Give it a good stir!


Cook 7 hours on Low or 4 to 5 hours on High. That's it!


When you serve this beef stew to your family, they will think you slaved all day in the kitchen! That is why I love slow cooker recipes! You can have delicious meals without spending all day cooking! Enjoy!

Slow Cooker Beef and Kabocha Stew

Ingredients:
28 oz raw Beef Stew Meat (4 Leans)
4 cups Kabocha Squash (8 Greens)
3 cups low sodium Beef Broth (3 Condiments)
2 cups Great Value Italian diced tomatoes, blended (4 Greens)
1 tsp Garlic Powder (2 Condiments)
1 tsp Italian Seasoning (2 Condiments)
Salt and Pepper to taste, but don't forget to count them as Condiments!

Directions:
Combine all ingredients in a slow cooker.
Cook on Low for 7 hours or High for 4 to 5 hours.

4 Servings with 1 Lean, 3 Greens, and 1.75 Condiments per Serving

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Every once in awhile I like to add cottage cheese to my Medifast shakes. It helps me on those days when I am feeling extra hungry or before a tough workout. You can sneak it into any flavored shake, but Dutch Chocolate and French Vanilla are my favorites. Mainly because you can come up with so many delicious flavor combinations just by adding powdered peanut butter, a variety of extracts, or sugar free syrups! The possibilities are endless!

Cottage cheese makes the shakes come out smooth, thick and creamy... just like a yummy milkshake! Even if you can't stand the taste of cottage cheese, you have to try it in a shake at least once. I don't think you can really taste the cottage cheese flavor anyways and that is coming from a person who isn't a big fan of it.

The Medifast shakes already have 14 grams of protein, but adding an extra 1/2 cup of cottage cheese adds another 14 grams of protein! That's almost 30 grams of protein for just a little shake! Also, cottage cheese has a high content of casein protein, which is a longer lasting protein, so it helps keep you fuller longer. That makes my tummy very happy!


Adding cottage cheese to the Dutch Chocolate shake makes it taste like chocolate cheesecake! I like chocolate anything, but chocolate cheesecake? I am in heaven! I added unsweetened cashew milk, vanilla extract, and ice. Then I topped it with Reddi Wip and a light sprinkle of walnuts. Sometimes I like to use a drizzle of Walden Farms Chocolate Syrup on top, but unfortunately I was out. Feel free to add extra sweetener, such as Stevia Sweet Leaf Vanilla Drops or Stevia packets, if you like. I think it tastes fine without it.

Enjoy this delicious twist on the shakes!


Chocolate Cheesecake Shake

Ingredients:
1 packet Medifast Dutch Chocolate Shake (1 Meal)
1/2 cup 1% cottage cheese (1/3 Lean)
1/2 cup unsweetened cashew or almond milk (1/2 Condiment)
1/2 tsp vanilla extract (1/2 Condiment)
1 cup ice

Optional Toppings:
2 tbsp or 5 grams fat free Reddi Wip (1 Condiment)
7 walnut halves, chopped - I used a little sprinkle as a garnish (1 Snack)

Directions:
Combine chocolate shake mix, cottage cheese, cashew or almond milk, vanilla extract and ice in a blender. Blend until mixture is smooth.

1 Serving with 1 Meal, 1/3 Lean, 2 Condiments and 1 Snack

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Fall is coming just around the corner and everything pumpkin or pumpkin spice is everywhere! I recently just saw Limited Edition Pumpkin Spice Twinkies at the grocery store! I mean it has got to be good because the box says limited edition right? Maybe. Maybe not, but they sure did look good. Although they were extremely tempting, I did not cave in. Mainly because my husband just gave me that look as he said "Really?". I said, "Ummmm... of course not. I was just looking.", but in my head I was thinking... but they are pumpkin spice! You just don't see it too often. Pumpkin spice things ONLY come out a few weeks of the year. Oh well. I guess I am going to have to make my own pumpkin spice things to satisfy my cravings.


Of course the first thing I had to make was Starbuck's Pumpkin Spice Frappuccino. Oh my goodness! That coffee drink just screams Fall! I love the combination of warm spices that make up pumpkin spice. Then you add it to cold coffee with a few other ingredients and you have yourself one heck of a drink. If you do not have pumpkin spice at home, don't fret! You can can easily make it yourself. 

Here is the recipe:

Pumpkin Spice

1 tsp ground cinnamon
1/4 tsp ground nutmeg
1/4 tsp ground ginger
1/8 tsp ground cloves

Combine all ingredients together and store in an airtight container.

Now that you know how to make pumpkin spice, don't go putting it everything. People may start to look at you weird. Although, you could always blame it on the Fall season. I do!


One thing I wanted to add is that we can have pumpkin puree on the Medifast plan. Hallelujah because you know how much I love pumpkin! We can not have a whole bunch of it, but 1 tbsp of pumpkin puree is 1 Condiment. A little bit of pumpkin can go a long way, especially in your shakes! I usually get the canned pumpkin because it is convenient. You are probably wondering well gosh... that whole can of pumpkin is going to go to waste if I can only have one tbsp at a time. You are right, but I found a way to save my pumpkin! I put one tbsp of pumpkin in each compartment of an ice tray.


Then I freeze the tray and then add the pumpkin cubes into a Ziploc bag. I used a small sandwich sized Ziploc bag for one small can of pumpkin puree. Make sure you do not use the pumpkin pie filling which is usually next to the pumpkin puree.


 Then when you need one tbsp of pumpkin puree for your shake, your brownies, your pancakes or whatever you may have in mind, just grab one of those frozen cubes. It is easy peasy because you already measured it out. 

To make the Pumpkin Spice Frappuccino, add one of these pumpkin puree cubes in a blender.


Then add really cold coffee. I like to use this coffee because it is really bold and strong. I say the stronger the better when it comes to coffee!


Next add pumpkin spice and ground cinnamon. I actually had some pumpkin spice in my pantry, so I didn't have to use the recipe above. Once I do run out, I will be making more!


I added Walden Farms Maple Walnut Syrup to the coffee drink because I think it enhances the flavor. I am not a huge fan of all Walden Farms products, but I do like their sugar free syrups. This includes their pancake, chocolate, and caramel syrups. You could also use Medifast's pancake syrup if you have it or a little bit of maple extract. If you do not have any of these ingredients, I am sure the drink will still taste great without them.


Add everything into a blender with a few more ice cubes. Blend and enjoy this delicious treat! 


Pumpkin Spice Frappuccino

Ingredients:
3/4 cups cold coffee
1/2 cup unsweetened cashew milk (1/2 Condiment)
1 tbsp pumpkin puree (1 Condiment)
1/8 tsp ground cinnamon (1/4 Condiment)
1/8 tsp pumpkin spice (1/4 Condiment)
1 tbsp Walden Farms Walnut Maple Syrup or sugar free pumpkin pie syrup such as Torani or Da Vinci (1/2 Condiment)
1 pkg Optavia Vanilla Shake (1 Fueling)

Directions:
Combine all ingredients in a blender.
Add desired amount of ice and blend until smooth.

Makes 1 Serving
1 Fueling and 2.5 Condiments

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I wanted to let you guys know about some wonderful products I recently tried that could help make creating healthy meals easier. Stacey Hawkins is the mastermind behind Time Savor Gourmet Solutions which consists of a variety of products such as spices, seasonings, oils, and panko breadcrumbs! There are plenty of spices and seasonings to choose from! I am sure you will find one (or more) that will complete any dish you might be craving. Not to mention there are four flavored oils (luscious lemon, valencia orange, roasted garlic and a balsamic mosto cotto) to choose from to perk up any dish. 


Stacey has 5 cookbooks out right now on her website www.StaceyHawkinsShop.com. I currently have Lean, Green, Low Carb Recipes which is a must have  if you are on the Medifast program. There are lots of recipes to choose from and she breaks down the lean, green and healthy fat info for each recipe. She uses Time Savour Gourmet spices and seasonings in all of her recipes, but there is a list of substitutes given towards the beginning of the cookbook for what you could use in place of the Time Savour Gourmet product. For example, Garlic Gusto Seasoning (the Time Savour Gourmet product) can be substituted with minced garlic and roasted garlic. Keep in mind, the list does not give the proportions of the spices you should use when substituting, which is why she recommends using her products for the best results. 

What makes these recipes so great? Well, they are sooo quick and easy to make. They don't require a lot of ingredients and the most important reason is? They taste great! Not to mention the recipes are healthy too! I have made quite a few recipes already because my family has enjoyed them so much.


Pictured below is Bob's Mouthwatering Meatballs and a 2 Minute Tomato Sauce. As you can see, the recipe only requires a few ingredients. Super simple and super fast! I made this meal in under 25 minutes! My family gave this recipe two thumbs up!


A yummy hearty meal the whole family can enjoy without being a slave to the stove!


The recipe calls for Garlic Gusto and Viva Italiano Seasoning for both the meatballs and the sauce. That's it!  Well, besides a bit of sea salt and fresh black pepper. Lots of flavor for just a few ingredients.


A closer look at the Garlic Gusto Seasoning. Mmmmm garlic!


This one is the Viva Italiano Seasoning.


Mix the seasonings with ground beef. No eggs or bread crumbs required :)


Form the meat mixture into 2 inch balls and then bake! I baked them for about 15 minutes, but the recipe stated 10 to 12 minutes. Make sure you do not over cook them or they can get tough. No one likes tough meat right?!


While the meatballs were cooking, the sauce was a snap to through together. I used canned Italian diced tomatoes mixed with the Garlic Gusto and Viva Italiano Seasonings. Delicious!


I served it over cooked spaghetti squash. Healthy comfort food calling my name! A winner for sure!


This is another one of her products I tried which happens to be my current favorite! Cinnamon Chipotle BBQ Dust combines the smoky flavor of chipotle peppers with the sweet taste of cinnamon. This is wonderful to use in chili or as a rub for chicken or pork. I made a wonderful pork and veggie kebab with this seasoning. I just sprinkled this on some cubed pork and a combination of veggies consisting of yellow squash, green peppers, and cherry tomatoes. Skewered the pork and veggies on a metal skewer. Then sprinkled on some sea salt and fresh black pepper. Then grilled. Again, super easy and super fast to make. I should've taken a photo... I know, but I was too busy eating to think about getting my camera :) It wasn't a planned meal, but rather something I threw together last minute. Sometimes those last minute meals can be the best!


I did take a photo of this yummy recipe! This is Stacey's Chipotle Cinnamon Turkey Sloppy Joes which is found in her Slow Cooker Favorites cook book. I love slow cooker recipes! Throw the ingredients in the slow cooker in the morning and dinner is ready by the time you get home. This recipe uses ground turkey, tomato sauce, tomato paste, green peppers, red wine vinegar, worchestershire sauce, a packet of stevia and the Chipotle Cinnamon BBQ Dust. A wonderful combination of flavors for this family favorite!


I served this with a side salad, but another great option is to make them into lettuce wraps or maybe stuff the meat mixture in a zucchini boat! How about a stuffed pepper? I will definitely be making this again!


As mentioned earlier, Time Savour Solutions also has a line of flavored oils. They are all great for adding flavor to enhance any meal. All four are great for sauteing or roasting vegetables, meats, or even drizzled on a salad. The balsamic mosto cotto is fabulous in a caprese salad made up of fresh mozzarella, tomatoes, and lettuce! Pure heaven!


The Luscious Lemon Oil is perfect for Shrimp Scampi which happens to be my favorite seafood dish! Of course, I had to try Stacey's recipe for Shrimp Scampi Seafood Medley which is also in the Lean, Green, Low Carb Recipes cookbook. She uses a combination of shrimp, bay scallops and crab meat, but I used shrimp only. The only other ingredients are Lemon Oil and Time Savour Gourmet Skinny Scampi Seasoning. I finished this recipe in only 10 minutes! Another quick and easy recipe!


I used some spiralized yellow squash as my pasta which I spiralized with my Paderno Spiral Vegetable Slicer. You get a delicious pasta substitute in a matter of minutes. I got mine from Amazon and they are less than $30! I highly recommend getting one of these contraptions. I sauteed the squash in a little bit of Roasted Garlic Oil and added a sprinkle of the Shrimp Scampi Seasoning. Delish!


Another great recipe from Stacey's Lean, Green, Low Carb Recipes cookbook! Roasted Lemony Garlic Green Beans! It uses only the Lemon Oil and Shrimp Scampi Seasoning. A fabulous side dish that goes well with almost everything!


Then I decided to come up with this concoction! I used a drizzle of fresh lime juice and a sprinkle of Chipotle Cinnamon BBQ Dust on sliced jicama shaped like fries. Salty and sour, yet so crisp and refreshing! No cooking required! Jicama is wonderful eaten raw. 


I also tried a drizzle of lemon juice with a sprinkle of Time Savour Gourmet Sinful Cinnamon and stevia over jicama fries. My new favorite snack! A hint of guilt free apple pie!

There are tons of products to try on her website! None have disappointed me so far! Her cookbooks and products have really saved me time on days that I couldn't spend in the kitchen. Check it out and let me know what you have created in your kitchen!

www.StaceyHawkinsShop.com

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I know with Winter just a skip hop around the corner and a lot of you guys will be craving soup! I know I will! Nothing beats a good bowl of soup to warm your insides when it is freezing cold outside! Okay... I know Vegas doesn't get that cold, but being a Floridian most of my life, I sure do get cold easily!

I have fallen in love with kabocha squassh! It's currently my favorite type of squash. I am sorry spaghetti squash. You were my favorite, but I have moved on to something sweeter! Don't worry... our relationship will truly never end because I need you as my pasta!

Roasted is my favorite way to eat kabocha squash. Lately, I have been roasting ahead of time and then freezing it for later uses. Make sure the squash is cooled completely before freezing. Also, I like to measure out 1 1/2 cup portions (3 Greens) and stick them in freezer Ziploc bags. That way it's easy to pull out what I need . When I need the squash, I defrost it in the fridge overnight. For instructions on how to roast kabocha, check out my recipe for Baked Kabocha.

When you have your kabocha squash prepared, the soup is a cinch to make! Just combine the ingredients, simmer for about 10 minutes and blend. It doesn't get any easier than that! This would definitely be a great weeknight lunch or dinner. Just serve with your favorite Lean. You could also prepare the soup and then freeze it in freezable containers.

Feel free to adjust the spices to your taste! There are so many types of variations. I chose to do a basic soup with onion powder, garlic powder and parsley. Gosh, I am boring! The natural sweetness of the squash blended with savory spices makes this soup delicious! You could also try garlic powder, curry powder and garam masala for more of an Indian flavor. Or how about ground ginger, ground cinnamon and a dash of nutmeg to enhance the sweetness of the squash. Maybe even some cardamom or roasted sage? The possibilities are endless if you have a great soup base.

Kabocha squash is an excellent substitute for butternut or pumpkin squash with lower carbs and calories than the other two. It's perfect for a chilly day! Give it a try! Enjoy this yummy soup!


Roasted Kabocha Squash Soup

Ingredients:
3 cups roasted kabocha squash (6 Greens)
2 cups chicken broth (2 Condiments)
1 1/2 cups unsweetened cashew milk (1 1/2 Condiments)
1/2 tsp garlic powder (1 Condiment)
1/4 tsp onion powder (1/2 Condiment)
1/2 tsp dried parsley (1/6 Condiment)
1/8 tsp black pepper (1/4 Condiment)

Directions:
In a medium saucepan, combine all ingredients over medium high heat.
Bring the mixture to a boil and then let simmer for 10 to 15 minutes.
This simmering will get the flavors blended. Let cool slightly.

Add mixture to a blender and blend until smooth.
Evenly distribute the mixture into two bowls.

2 servings with 3 Greens and 3 Condiments per serving

Serve this soup with your favorite Lean! I love to eat this with two Trader Joes garlic and herb chicken sausages or two Al Fresco Andouille Chicken Sausages. No healthy fats needed! I slice up the links and heat them in a skillet until they are nice and brown. Then I throw them into the soup. Another option I like is shrimp because shrimp absorbs the flavor of everything! If you choose shrimp, don't forget to add two healthy fats!

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