No More Wasted Food: How to re-purpose your leftover food

We have all heard it. “There are starving kids in Africa. Don’t waste your food!”

Here a few tips on how to use your leftovers throughout the week:

Chicken, pork, beef, or fish can become tacos or wraps. You can also put the leftovers on a salad or wrap in large lettuce leafs to make lettuce wraps.

LEFTOVER VEGETABLES AND COOKED PASTA Pair with eggs to become frittatas. You can make individual frittatas by combining 6 eggs with ½ cup water. Add leftover veggies, cooked protein (like chopped turkey bacon), or cooked pasta. Fill sprayed muffin cups ¾ full. Bake at 375° F for 15 to 18 minutes. Refrigerate or freeze frittatas individually.waste food

LEFTOVER HARD-BOILED EGGS Add hard boiled eggs to a salad for extra protein. Make avocado egg salad by chopping up eggs, adding 1/2 tbsp dijon mustard, 1 avocado, basil, onion & salt and pepper.

VEGETABLES AND COOKED BROWN RICE Combine cooked veggies and cooked brown rice plus protein to make “bowls.”

MAKE A HEALTHIER HOMEMADE VEGGIE PATTY This can also use up leftover brown rice. Place 1 part cooked brown rice and 3 parts veggies (like chopped mushrooms, beans, chickpeas, or other favorite veggies) in a food processor; blend. Form into patties and grill or broil.

COOKED QUINOA Can be added to a green salad, or mixed with nuts and dried fruits or cooked beans, tomatoes, cucumber, and feta to make quinoa salad.

CREATE A BREAKFAST QUINOA Add what you would normally add to oatmeal (walnuts, cinnamon, unsweetened almond milk) to cooked quinoa.

MAKE HOMEMADE HUMMUS With leftover white beans or cooked red lentils. Flavor with fresh herbs.

MAKE A BREAKFAST BOWL By substituting cooked grains (like barley, millet, or amaranth) for oatmeal. Sprinkle with stevia (if desired), half a banana, and sunflower seeds to make a healthy breakfast bowl.

USE LEFTOVER FRUITS TO MAKE A PARFAIT Layer them with yogurt and nuts, seeds, and/or whole-grain cereal.

RIPE BANANAS AND AVOCADOS Can be added to smoothies, or individually frozen to make ice cream.

Tips provided by 22 Minute Hard Corps Nutrition Guide



Chicken and Spinach Stuffed Sweet Potato with Spicy Honey Mustard Sauce

As a busy Mom, I need EASY! And I never want to sacrifice a good meal so I love to go for full flavor.

This is a go-to on a busy day and can be whipped up pretty fast.

Ingredients:Chicken and Spinach Stuffed Sweet Potato w%2F Spicy Honey Mustard Sauce
1 Sweet Potato
3/4 cup Rotisserie chicken (white meat)
1 Cup Spinach
1 tsp Extra Virgin Olive Oil
Spicy Honey Mustard Sauce  

-Prick the potato  all over with a fork. Cover with a damp paper towel. Microwave on high for 8 to 10 minutes or until tender, turning the potatoes once.
-Heat up 1 tsp of Extra Virgin Olive Oil in a skillet and add spinach. Saute spinach for a 1-2 minutes, then add 3/4 cup of chopped up Rotisserie Chicken until warm.
-Add one orange container (2 tbsp) of the Spicy Honey Mustard Sauce and heat up
-Add mixture on top of Cooked Sweet potato!

Eat and Enjoy!

21 Day Fix Containers
1 Red
1 Green
1 Yellow
1 Orange


MAKES 4 SERVINGS, about 1½ cups each
Total Time: 20 min. • Prep Time: 20 min. • Cooking Time: None

5 cans chunk light tuna, packed in (5-oz. ea.) water, drained
3 cups artichoke hearts, packed in water, drained, chopped
1 cup chopped red bell peppers
40 medium black olives, chopped
4 tsp. all-natural mayonnaise
2 tsp. fresh lemon juice
1½ tsp. chopped fresh oregano (or ½ tsp. dried oregano)
¼ tsp. ground black pepper
4 large Boston (or Bibb) lettuce leavestuna

-Combine tuna, artichoke hearts, bell peppers, olives, mayonnaise, lemon juice, oregano, and pepper in a medium bowl; mix well.
-Place a leaf of lettuce on each of four serving plates; top evenly with tuna salad.
-Serve immediately.

1 green
1 red
1 oragne
1 tbsp

Recipe from The Master’s Hammer and Chisel Meal Guide


Spinach Pesto Chicken

spinach pesto

Spinach Pesto Chicken

1 1/2 cups of fresh baby spinach
4 boneless, skinless chicken breast
4 tablespoons of basil pesto
2 tablespoons of grated parmesan cheese
Salt, Pepper and garlic powder to taste


  • Preheat oven to 375 degrees F. 
  • Mix the spinach and pesto together and spread half the mixture into the bottom of a glass baking dish.
  • Season chicken with salt, pepper and garlic powder, to taste. Place the chicken breasts onto the spinach mixture and add the rest of the mixture on top.  Cover the dish with aluminum foil.
  • Bake in the preheated oven until the chicken is no longer pink. About 30 minutes. Uncover and sprinkle the Parmesan cheese. Return to the oven and bake until the cheese has begun to melt and brown, about 10-15 minutes.

Side Suggested: Serve with Seasoned Green Beans and Brown Rice

Serving size = 1 chicken breast
21 Day Fix containers:
1 red
.5 blue
.5 green


Transformation Tuesday!

I’ve been coaching for almost 2 years and the transformation results NEVER get old.

Courtney, my younger cousin, lost 40 POUNDS & 52.25 INCHES while following 21 Day FixThe Master’s Hammer & Chisel and drinking Shakeology® daily over the past year! She did all of this working out AT HOME with hard work and dedication.

Courtney has always played soccer and has always been very active. After she had her son,  she was unhappy with where she was physically. As a single mom that is currently working on her Bachelor’s Degree, Courtney found it hard to find the time to get to a gym. So she made a decision to stop letting those excuses hold her back from reaching her goals.

I seriously cannot even tell you how many times she has text me to say the scale wasn’t budging. I would tell her to keep going and focus on the actions and trust the process. She would send me picture updates every month and we could always tell the difference in the pictures. I kind of want to say “I told you so!” 🙂

SO proud of this Mama that has worked so hard. Sometimes the journey isn’t easy but when you continue to focus on your goal, the results WILL come.

Courtney Transformation

Speaking of big changes, did you know YOU could lose 5-15 pounds BEFORE Fourth of July? It’s 100% true! I have a group of Moms starting June 9th for 3 weeks of motivation and accountability. You are all invited to join the 21 Day Fix Challenge Group where I provide recipes, meal plans and daily support. Each week a recipe calendar is posted with meals, recipes and a shopping list.  All geared around 21 Day Fix.  If you already have the program and need a little extra boost, I’d love to have you join and check out the newest meal plans provided!

Join the challenge group here:

Here is an example of a meal guide that we will use to follow the program: Inline image 1
My passion is to help new Moms feel CONFIDENT again in their own skill. If you think this is something you would like to learn more about, email me ASAP @ to start June 9th!


Easy Dinner Option for the Busy Mom

Easy, healthy and husband approved!


¾ cup (3 oz.) chopped bison seasoned with pinch cayenne pepper and garlic powder and sauteed in 1 tsp. coconut oil with 1 cup broccoli florets, steamed, or sauteed along with bison.


¾ cup (3 oz.) chopped chicken breast seasoned with chipotle powder and sauteed with 1 cup chopped squash in 1 tsp. olive oil.

1 red, 1 green, 1 tbsp

Recipes from 22 Minute Hard Corps Meal Guide




Total Time: 41 min. • Prep Time: 25 min. • Cooking Time: 16 min.

6 (4-oz.) raw chicken breasts, boneless, skinless
½ cup almond flour
2 cloves garlic, finely chopped
1½ tsp. finely grated lemon peel (lemon zest)
¼ tsp. sea salt (or Himalayan salt)
¼ tsp. ground black pepper
1 large egg, lightly beaten
¼ cup water
1 Tbsp. olive oil (or extra-virgin organic coconut oil)
3 tsp. olive oil
6 cups mixed vegetables Fresh parsley (for garnish; optional)

Directions:Almond Crusted Chicken
-Preheat oven to 425° F. (220° C.)
-Place a chicken breast on a cutting board. Hold it flat with the palm of one hand and, with a chef’s knife in the other hand, carefully slice it in half horizontally (parallel to the cutting board). Repeat with remaining chicken.
-Place each chicken breast half between 2 pieces of plastic wrap and pound with a mallet or tenderizer until ¼-inch thick (or about twice the original size). Set aside.
-Combine almond flour, garlic, lemon peel, salt, and pepper in a shallow dish; mix well. Set aside.
-Combine egg and water in a shallow dish; whisk to blend.
-Dip each chicken breast into the egg mixture; dredge in almond flour mixture until evenly coated. Set aside.
-Heat oil in large, ovenproof skillet over medium-high heat.
-Add chicken breasts; cook for 3 to 4 minutes. Turn chicken.
-Place skillet in oven; bake for 10 to 12 minutes, or until a thermometer inserted into the thickest part of each breast reads 165° F. (75° C.).
-While chicken is baking, heat olive oil in medium skillet over medium heat.
-Add vegetables, cook stirring frequently for 2 to 3 minutes or until tender-crisp.
-Serve chicken with vegetables garnished with parsley (if desired).

1 green
1 red
½ orange
1 tbsp
Recipe from The Master’s Hammer and Chisel Program Guide