With summer upon us, I’ve found that I’m gravitating towards lighter dishes. Like zoodles or even salads for dinner. While you can buy zoodles at any store, I prefer to make them at home. It’s way more cost-effective. Plus, I have a Cuisinart food processor with the SPIRALIZER accessory kit and it gets the job done in under 5 minutes!

hab·it /ˈhabət/

a settled or regular tendency or practice, especially one that is hard to give up.

Oxford Dictionary

If you haven’t already figured it out, I’m a creature of habit. I pretty much eat the same thing week after week. However, quarantine has me cooking, pushing my food limits, and testing new dishes like crazy! I’m here for it! I love the process of cooking, creating, and sharing. Before, I was always in a rush to get something healthy and nutritious on the table. You know, before the child raided the snack cabinet. That’s no longer the case!

Easy Turkey Meatballs

Ingredients

1 lb ground Turkey 
1 egg vital farms
2 garlic cloves, minced
2 tbsp basil
1 tbsp olive oil cobram estate
1/4 cup parmesan cheese
1/2 tbsp Italian seasoning simply organic foods
1 tbsp almond flour/meal now foods
dash of salt + pepper

Directions

Preheat oven to 350 degrees.

In a medium bowl, combine all the ingredients. Note save 1/2 tbsp oil for cooking. Once combined, form into 1″ meatballs. I like to use a cookie scoop. Heat remaining oil in a large skillet. In batches, brown meatballs roughly 2-3 minutes per side. Transfer to a baking sheet and finish cooking in the oven for 15-20 minutes.

Serve with your favorite pasta or zucchini noodles and top with your favorite primal kitchen foods marina, parmesan, and basil. Serves 4

Enjoy!

Looking for more dinner ideas?

• Creamy Vegan Pumpkin Soup
• Stuffed Acorn Squash
• Southwest Chili Stuffed Delicata Squash
• How to build a Burrito Bowl

Don’t forget to tag me on Instagram @Tiara_Wasner if you make a dish I’ve inspired. I love seeing and sharing your creations!

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Why Chia Seed Pudding?

Chia seeds are tiny nutritional powerhouses. When mixed with liquid, they form a gel-like consistency, creating a creamy texture without needing dairy or thickening agents. Plus, chia seed pudding can be prepped in advance, saving you time on busy mornings.

Health Benefits of Chia Seed Pudding

Chia seeds are high in fiber, helping to keep you full longer, and rich in omega-3s, which are beneficial for heart health. This pudding is a fantastic, nutrient-dense option that’s quick to make, ideal for meal-prepping, and endlessly versatile.

Enjoy for breakfast, snack, or even dessert. P.S. you can find my favorite prep jars HERE.

Ingredients

• 3 tablespoons chia seeds
• 1 cup milk (use almond, oat, or coconut milk for a dairy-free option)
• 1 teaspoon vanilla extract (optional)
• 1-2 teaspoons sweetener, like honey or maple syrup
• Toppings of your choice: fresh berries, nut butter, granola, or coconut flakes

Instructions

1. Combine Ingredients: In a bowl or jar, mix chia seeds with milk, vanilla extract, and sweetener.
2. Stir Well: Stir thoroughly to prevent clumping.
3. Refrigerate: Cover and refrigerate for at least 2 hours or overnight.
4. Add Toppings: In the morning, stir again and add your favorite toppings.

Customization Ideas

Spices: Sprinkle in cinnamon or nutmeg for warmth.

Fruit Flavors: Blend berries or bananas with the milk before mixing with chia seeds.

Chocolate: Add a tablespoon of cocoa powder for a chocolatey twist.

Photos by the talented Courtney Aaron.

The post Easy Chia Seed Pudding Recipe appeared first on a Happy Healthy Home.

For the last three days, I’ve been attempting to write a post of some sort. You know, with all the free time I have between work, homeschooling Emerson, keeping a clean house, and training. One could say life hasn’t slowed down for us.

Honestly, I’ve been trying to wrap my head around things. Figuring out where to start or what to say, with everything going on, has been the hardest part. I could go on about how we’re social distancing and how California is now a “shelter in place” state, but we’re just going to talk about food.

I finally went to the store on Monday. It had been 10 days since Emerson and I went to Costco/Trader Joe’s and we needed some fresh produce. Guess what? I was able to purchase everything on my list. I went to Raley’s at 7 a.m. and got in and out. To be honest, I bought enough to last another 10-14 days. The fewer trips the better.

Let’s chat about meals real quick. This will likely not surprise you, but we haven’t changed a thing about our eating habits. We’re still eating nutrient-dense bowls packed with carbs, fat, and protein. Of course, I’m enjoying the occasional chocolate. Let’s face it, chocolate makes the world go round.

Everything is better in a bowl.

Aside from the above meals all being in a bowl, they have a few things in common. They all started with a base of greens — arugula, spinach or spring mix. I’m eating the rainbow. Most incorporated leftovers of some sort. They were made in 10-20 minutes.

Don’t Worry, Get Creative

With stores running low on protein I’ve been enjoying protein-packed smoothies again. If you’re having one daily, like me, then you’re running through your frozen fruit supply and are getting creative will your flavor combinations. Blueberries are usually my go-to, but I ran out. So I’ve been trying various Strawberry, Mango and Cherry combinations. I’ve even started adding spinach again. Protip: If you’re out of bananas, use frozen riced cauliflower. I’m not kidding. It will give you the same consistency and doesn’t change the flavor.

Enjoy a Treat

Don’t be afraid to enjoy a cookie, some chocolate, a glass of wine or your favorite treat. Sometimes you just need a little something to make the day right. We’ve been baking up a storm. From banana bread to cookies to rice crispy treats. A berry crisp or crumble bars might be in our future.

Easy Peasy Rice Crispy Treats

Ingredients
5 tbsp unsalted butter
6 cups Trader Joe’s mini marshmallows
6 cups Barbaras Bakery Rice Cereal!
1 tsp vanilla
Pinch of Pink Himalayan Sea Salt

Directions

Grease a 9″x13″ baking dish and set aside.

In a large saucepan melt butter. Once melted, stir in vanilla extract and salt. Add the mini marshmallows to the melted butter. Once the marshmallows have melted, remove the pot from heat and add cereal. One combined pour and spread evenly in your greased baking dish.

Let cool. Slice into 12 squares and enjoy!

What are treats are you making this week?

The post Simple Eats + A Recipe appeared first on a Happy Healthy Home.

Carb cycling has me all over the place. Yup, still carb cycling which means I need high carb/low fat and low carb/high-fat snacks depending on the day. One of my favorite things to meal prep is nut bites — the combinations are endless and ingredients minimal.

A few weeks ago I picked up a jar of Artisana Organics Raw Walnut Butter with Cashews and it’s as amazing as it sounds! I want to slather it on everything.

Pro tip: The best time to make any nut bite, energy balls, etc is when you open a fresh jar of natural nut butter. It’s still super creamy making for the ideal consistency.

Personally, I love peanut butter or even cashew butter over almond butter. It’s just my preference, but any nut butter will do… even chocolate!

Anyway, I like to keep these on hand for busy days. I usually pair it with a hard-boiled egg if I need a little extra protein. They travel well making a great post workout snack as well.

Cashew Ginger Bites 

40g quick oats
2tsp ginger powder
140g raw cashews
235g dates
41g nut butter

Serving size 34g = 27.5C/7F/3P

Combine everything in a food processor. Roll into balls. Enjoy!

P.S. Make a double batch and freeze half for later.

Get the kids involved and make these for Santa instead of sugar cookies.

The post Cashew Ginger Bites appeared first on a Happy Healthy Home.

So what’s next you ask? I’ve been working one on one with clients since July and am currently running a 6-week macro challenge.  Everyone is killing it and I couldn’t be happier. You can find more details and sign up to work with me here.

I LOVE showing folks how to eat the food they love while still achieving their goals. I’m a goal based nutrition coach who believes everything starts with FOOD. Sorry, but you can’t out exercise a bad diet.

Personally, I eat to fuel my training. It’s that simple. If I dive a little deeper I’m trying to focus on eating all the seasonal fruits and veggies like squash. While my hubby may disagree there’s nothing better than stuffed squash this time of year. Last week I ate all the squash — acorn, delicata and spaghetti squash! However, I want to talk about the Southwest Stuffed Delicata Squash I made because not only was it uber easy to make it was delicious especially if you like Mexican food or chili (hubs note).

Southwest Chili Stuffed Delicata Squash
Serves 4-8

Ingredients 

2-4 delicata squash halved lengthwise, seeds removed
1 tbsp extra virgin olive oil
1 medium yellow onion, chopped
1 clove garlic, minced
1 lb. lean ground turkey
1 tbsp Trader Joe’s chili lime powder
1 tbsp chili powder
1 tsp smoked paprika
1 tsp ground cumin
1 tsp dried oregano
250g corn
15 oz can diced tomatoes
15 oz can black beans, rinsed and drained
1/4 chopped cilantro
1/2  lime
1/2 – 1 cup cheese

Directions 

Squash: Preheat the oven to 375. Lightly spray squash with the olive oil, and sprinkle with garlic salt and pepper. Place cut side down on a lined baking sheet and roast for 20ish minutes, or until soft. Set aside.

Chili: Heat the olive oil in a large saute pan. Add the onion and cook until translucent. Add the garlic and spices cook until fragrant.

Add the ground turkey and coat with the spice mixture. Cook until no longer pink.

Add the corn, diced tomatoes, and black beans, and bring to a boil. Reduce heat and simmer on low for roughly 5-10 minutes. When ready fill the delicata squash with the chili. Return stuffed squash to the oven and cook for additional 10-15 minutes. Top with cheese, cilantro and a squeeze of fresh lime (if desired).

FYI, the above directions will fill 4 whole delicata squash. If you cook less expect leftover chili filling.

What’s your favorite squash?

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RUG / HAND MIXER

Ever  Sunday I typically spend a few hours meal planning and prepping for the week. Last weekend Emerson decided she would help me make our go-to oatmeal protein bars, among other things, with a chocolate twist. Emerson calls these figgy bars. BTW, they are made with zero figs. Either way, they’re a meal prep staple!

STEP STOOL

I’m not going to lie, but making them with chocolate Kodiak Pancake Mix is like eating a healthy brownie at breakfast. I’m totally ok with that too. This is a perfect way to use up a few ripe bananas and they freeze well if you have a ton of bananas to use!

You’re probably thinking there’s no way you actually eat these bars. Well, my friend, I do and they are delicious with a cup of coffee. I’m all for recipes pulling double duty. These bars are an ideal grab-and-go breakfast or snack. For breakfast, I say pair it with a hard-boiled egg for a little extra protein, but enjoy as is for an afternoon snack. Next time I might add white chocolate chips, because why not!

CHOCOLATE OATMEAL PROTEIN BARS

Ingredients 
1 cup Kodiak Cakes Dark Chocolate Pancake mix 
125g ripe banana
1/2 tsp salt
1 tsp baking powder
1/2 tsp baking soda
1 tsp cinnamon
1 medium egg
2 tsp vanilla
1 cup brown sugar
2 cups oats
1/4 cup walnuts, almond, chocolate chips or a scoop of protein powder (optional)

Directions 
Combine all ingredients, pour into a greased 8×8 baking dish. Bake at 350 until golden brown 20-30 minutes.

Do you meal prep? What are a few of your weekly staples?

The post Chocolate Oatmeal Protein Bars appeared first on a Happy Healthy Home.

Most Americas don’t eat enough protein so when someone is just starting to count/track macros/food, in general, it’s usually the hardest macronutrient to hit. At least it was for me and a number of clients I’ve worked with. But after a few weeks, it gets easier and easier to hit number within 4/5 grams. So instead of spinning your wheels, here are some quick and easy ways to eat more protein.

5 Ways to Add more Protein to your Day

Coffee + Protein
If I’m not planning on a protein shake or smoothie I love adding a scoop of unflavored collagen peptides to my coffee. Not only are you upping your protein, but collagen also has great benefits such as flowy locks and stronger nails. It’s a win-win in my book.

Add extra meat to your meal
Adding a little bit of chicken at lunch or dinner will give you the extra boost of protein you need.

Oatmeal + Protein
If you’re not an egg person I suggest making protein-packed oatmeal. Just add a scoop of your favorite protein powder, a dash of nut milk and top with berries. BOOM you just had 20+ grams of protein and will likely be full till lunch This is also a super easy way to get in protein when traveling.

Nonfat Plain Greek Yogurt + Berries
Plain Greek Yogurt is such a simple way to add extra protein. Add a few berries, maybe some powdered PB and a dash of honey and you have a “healthy” sweet treat! Those who know me well know I have this EVERY night. Sometimes with granola if I have the carbs and fats to spare.

All the Egg Whites 
Breakfast scrambles are the easiest way to increase your daily protein. Makes egg whites with all the leftover roasted veggies and ta-da you have a filling protein packed breakfast.

There you have it, folks, a few simple ways to increase your daily protein. Want to join the 6-week Nutrition Challenge?  Click HERE to get started.

The post 5 Ways to Start Eating More Protein appeared first on a Happy Healthy Home.

Growing up I loved food, but I was picky. What’s funny is even as a child I gravitated towards healthier options. I mean I didn’t like hot dogs, lucky charms, etc. I was the kid who picked out Special K. Where did these habits come from? Who knows? My mother reminded me that we ate “farm food,” but the funny thing is no one was working on a farm… I guess old habits die hard.

Over time I’ve learned the most successful people in life have a plan. They might not follow it to a T, but it serves as a roadmap. The same can be said about creating a healthy life. Start with a plan and go from there.

I don’t like donuts and even gave up soda, although I only drank spirit, and red meat when I was in High School. Because of sports. I had a coach tell me you are what you eat and it stuck.

In the era of quick and easy, I prefer to make 99% of my meals. Yes, I do occasionally purchase packaged products out of convenience, but that’s life. It’s about being consistent over time verse perfection. The fun part is I’ve gone as far as to make sourdough bread, almond milk, and even kombucha!

BUT, let’s talk about being healthy. Yes, you can eat all the pre-made foods, but you don’t truly know what’s in them. I mean check out the extra stuff and sodium levels — eek. You don’t have to make elaborate meals either to be healthy. I save the “fun” more labor intensive meals for Saturday/Sunday! Otherwise, M-F our meals are super basic.

You can’t out exercise a bad diet. Let me repeat you can’t out exercise a bad diet. And you need to eat.  Been there done that. Then wised up and learned how to create a balanced diet that aligns with my goals. Ok, so let me break it down. You’re likely hitting spin, HIIT, CrossFit, or yoga, etc. 5+ days a week and you haven’t seen the needle move or maybe 1-2 pounds (which is likely water weight) this means your diet needs to change. Sorry but it’s the truth. So what are you going to do about it?

Enter actually cooking your own food and really paying attention to what food is made up of.

Then doing it again and again until it becomes habit. By this point, you might have shed some weight, but I guarantee you’re feeling better, sleeping better, etc.

And when all those things happen they carry over in other aspects of your life. Maybe you’re a bit more confient, a better friend, wife, mother, etc.

Here’s the thing, you just have to start. Don’t worry about what others think. People judge me ALL the time and I don’t care. True friends will support your crazy ideas and will be your biggest cheerleader when you succeed. You’ll likely lose a few along the way too… that’s life.

Be ok with experimenting in the kitchen. These enchiladas are made with greek yogurt! Not kidding.

At the end of the day, if you want to be a healthier version of yourself you have to work at it daily. Give up soda for 30 days, limit your alcohol intake, go to bed earlier, only eat a 1/4 avocado, track your food to make sure your eating in balance. Whatever it is start TODAY!

I could go on and on, but I won’t since this post is already all over the place.

Love YA!

The post Cooking at home and a Healthier YOU! appeared first on a Happy Healthy Home.

This is the ultimate goal, right? Eat all the healthy foods without spending your whole paycheck? Well, my goal for 2018 was to cut our food budget in half. I hate to admit it, but we were spending roughly $1,000 a month and there’s only three of us! In January I was on a mission to save some money and while I didn’t stay under the set budget of $500 I learned a lot along the way. February was better and although again I didn’t stay under $500 for the month I saved roughly $300. I feel good about February because I was able to stock up on meat and other freezer items. With that said, March is going to be our month to stay under the $500 budget without sacrificing a healthy diet.

Additional APPS include:

The post How to Eat Healthy on a Budget appeared first on a Happy Healthy Home.

You’re here today because you’re either curious about what I eat, looking for a meal plan or how to set your week up for sucess. Either way, grab a cup of coffee (I sadly ran out this morning), pen, paper and start taking some notes. In our house, the hubby handles paying all the bills, budgeting, etc. While I on the other hand, handle more the of the day-to-day household chores i.e., meal planning, shopping, etc. BTW — Check out his annual budget spreadsheet HERE. Yes, he lays out an annual budget. I’ll save that for another post.

Chocolate Chip Cookie Dough Hummus

Back to meal planning. Why do I meal plan? Well, for a few reasons which include: creating healthy nutritious meals, to limit dining out/ordering in, and to save money. One of my goals for 2018 is to cut our food budget in half — keeping it roughly between $400-$500 a month. It’s not because we’re hurting for money it’s simply because we have lofty financial goals. Besides, I think you would agree to spend $700- $1,000 a month, not including meals out, for 3 people is just ridiculous. Plus, I love challenging myself. Once I have a few months under my belt I’ll share my tips and tricks. Right now I’m in the trenches and only have $55 left for January or I’ll go over budget. Not a biggy, but I’m trying hard to stay under $500!

I’ve always loosely meal planned, but as of January first things got serious. As in I was actually paying attention to how much I was spending. And no we’re not doing the envelope system. While some people need that we don’t. We like the cash back on our card, plus we pay off our credit cards in FULL every month – yes every month! We have zero debt aside from our house and my car… that’s for another post. Back to meal planning…. how do you become a Meal Planning Machine/Boss? Simple, make a plan, write it down and stick to it

7 Simple Tips to Meal Plan/Prep Like a Boss

1. Once a week take an inventory of your fridge and pantry. I like to do this Saturday night because I typically shop on Sunday for the week.

2. Think about what you could make using what you already have. We keep our freezer stocked with meat and fish. Plan your meals around what you have first then dive into Pinterest or a cookbook for additional ideas.

3. Decide on 3-4 meals, but make sure they are big enough to provide leftovers for the days you aren’t cooking.

4. Yes, you need to eat leftovers. This will help cut spending and you don’t have to cook dinner every night.

5. Think about the staples you need to the week. i.e., coffee, milk, fresh fruit, snacks, etc.

6. Don’t forget about breakfast and lunch. Every Monday I cook the hubby a frittata for the week. It’s super easy and makes breakfast effortless. He doesn’t get bored because we constantly switch up the combinations, which are endless.

7. Prep what you can Sunday night. For example, we eat a ton of potatoes so I’ll chop them all Sunday so all I have to do is add spices and oil before roasting.

8. Think about using your slow cooker once a week. A few examples include pulled chicken/pork, soup, chili, bread, etc.

If you’re looking for breakfast, lunch, dinner and snack inspiration make sure to check out my IG stories. Because that’s where I share all the details about what I eat daily.

P.S. Get your kids involed. Emerons LOVES helping me in the kitchen and is proud

Do you meal prep? I would love to hear some of your tips.

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