Dr. SheLution

Transformation Made Simple

Chicken, Sweet Potatoes & Broccoli 

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Try Chicken, sweet potatoes and broccoli  as a meal or salad either way you will not be disappointed.

Are you tired of chicken, mashed potatoes and green beans.  If so, you will love this quick and easy chicken meal. The chicken breast is cut in chucks and marinated in garlic and herbs.  The sweet potatoes are cubed and roasted along with the broccoli and onions. 

Chicken Meal

  • This is a great dish as a meal or a hearty salad.  
  • Eat it hot or cold
  • Add a sweet and tangy salad dressing (see below) and you are in heaven.

I am not a fan of baked sweet potatoes but I was surprised that I enjoyed them cubed and roasted.  

Sweet potatoes cubed

I prefer my broccoli chunky so I roasted the sweet potatoes for 15 minutes before I added the broccoli and onion. 

 

Chicken Meal Prep

When you are making your meal, make enough for lunch and a couple to put in the freezer.

Helpful hints:

  • Roast sweet potatoes first 15 minutes 
  • Add broccoli and onion another 15 minutes until vegetables tender.
  • Marinate meat with herbs and garlic
  • Cook meat on separate cookie sheet
  • When both meat and vegetables are done combine in a bowl  add pecans and cranberries.

Ingredients: 

  • 3 cups peeled cubed sweet potatoes 
  • 2 Chicken breast – cut in nugget sizes 
  • 4 cups broccoli florets
  • 1/2 red onion cut chucks
  • 2 clove of garlic – minced 
  • 3/4 tsp of each – dried thyme, sage, rosemary and parsley
  • Salt and Pepper 
  • 1/2 cup pecans – chopped
  • 1/3 dried cranberries
  • 4 T olive oil – 2 T – for vegetables, 2 T – for meat

Chicken, Sweet Potatoes and Broccoli

Added delight:

I grew up eating candied sweet potatoes, so I made a sweet tangy dressing to drizzle on the top.  The maple syrup gave the sweet potatoes sweetness without adding the tons of syrup that I am normally use to. This flavor also compliment the nuts and cranberries.

Salad Dressing:

Dressing to drizzle on top.  Use equal parts of olive oil, white balsamic vinegar and maple syrup. 

  • 1/3 cup olive oil
  • 1/3 cup balsamic vinegar
  • 1/3 cup pure maple syrup

drshelution: Stuffed Green Pepper Soup

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If you love Stuffed Green Peppers then you will love this soup.

This soup if full of favor.  The taste of Stuffed Green Peppers but the convenience of a soup.  This is a wonderful soup for the slow cooker.  

  • Need a quick meal and have leftover rice … this is a great go to meal.  
  • Tired of chili, but want the comfort of a hearty soup… give this a try.

Ingredients:

  • 1 lb lean ground beef
  • 1 cup chopped onions
  • 1 can of Red Gold tomatoes with roasted garlic and onions
  • 16 to 32 oz of beef broth — use less for thicker soup, more for liquidy. 
  • 8 oz. tomato sauce 
  • 1/2 t basil
  • 1/2 t oregano 
  • 1 cloves of garlic
  • 2 cups chopped green peppers 
  • 1 cup cooked rice
  • Salt & pepper to season hamburger 

Green Pepper Soup ingredients

Instructions:

  1. Brown beef 
  2. Drain any grease from beef
  3. In slow cooker add beef, cooked rice, onion, tomatoes, green peppers and seasonings including garlic. 
  4. Stir together
  5. Add tomato sauce and beef broth
  6. Cook on low for 2 to 4 hours depends on how tender you like your peppers. (I prefer crunchy peppers I cooked for 2 hours)

Note: If you cook the rice and beef the cook time is allow the seasonings and vegetables time to get tender.  

However my sister said, when she is pressed for time she put everything in the slow cooker raw but the green peppers. This requires longer cook time 8 hours but it is a true slow cook meal.  She adds the green pepper in the end, she is like me we prefer crunchy green peppers in the soup.

 

Stuffed-Green-Pepper-Soup

White Bean Chili

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New and improved “White Bean Chili”

Rating  –  

Would I make it again – Yes

Now that the weather is changing and football season is here. How about a big pot of chili.  Hmm,  I need something new and improved, something different.  I got it,  how about “White Bean Chili”. 

Don’t get scared, it has meat for you carnivores. The original recipe called for ground chicken or ground turkey.  I did a blend and had 1 pound of each.  I have also seen white bean chili recipes with sausage.  Since I am trying to eat more healthy, I opted for the turkey and chicken and skipped the sausage.

white bean chili

Here are some “simple tips” for making this chili.

  • Brown your ground meat before adding to the crock pot.
  • Use “White Chili packet seasoning
  • Use white pepper.
  • Use tomato paste in the tube — “you only need 2 T”

crock-pot-white-chili

If you prefer chicken breast that ok too.  My sister uses dry beans  so she cooks her chicken breast and bean together in the crock pot.  Me I was lazy I used canned. When the meat is done she shreds the chicken and then add the other ingredients.  

 

Ingredients:

2 tablespoons vegetable oil

2 pounds ground turkey or ground chicken

1 medium onion, finely chopped

1 tablespoon minced garlic

1 teaspoon kosher salt

1 ½ cups chicken broth

1 tablespoon tomato paste

1 yellow bell pepper, chopped

1 teaspoon black pepper

1 package white chili mix

1 teaspoon cumin

½ teaspoon tabasco or “I use chopped jalapeño instead “

1 4-ounce chopped green chilies drained

1 19-ounce can great northern beans drained

 

  1. In large skillet, over medium heat, warm oil and add turkey, onion, garlic, and salt and cook until the turkey is cooked through, breaking up the turkey as it cooks. Drain any remaining juices from pan; set aside. (Do not skip … precooking turkey; putting in the slow cooker raw results in a watery unappetizing chili.)

 

  1. In slow cooker, combine the broth and tomato paste and mix well.  Add the turkey mixture to crock, then add all remaining ingredients, except for the chilies and beans. Stir well to combine.

3. Cover and cook on low for 7 hours.

4. Stir well, then cook 1 hour more.

Roast Chicken with Lemon-Garlic

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Five Stars on“Roast Chicken with Lemon-Garlic Brussels Sprouts and Potatoes” by Monica B.

Recipe Rating :  

Roast Chicken

Roast Chicken with Lemon Garlic Brussel Sprouts and Potatoes

Monica’s challenge from our “Weight Loss Group” was to try a new vegetable. She choose to make “Roast Chicken with Lemon-Garlic Brussels Sprouts and Potatoes” from AllRecipes. This was a hit, and will be added to Family Favorites.

Monica said that this recipe changed her attitude toward brussels sprouts. In the past she felt brussels sprouts were mushy and overcooked, however this recipe gave the vegetable flavor and crunch.  

Monica not only critiqued the recipe, but also gave the ”Weight Loss Group” the benefits for adding brussels sprouts to your diets.

Brussels Sprouts:

“Brussels sprouts a good source of protein, iron and potassium, but they also offer other benefits that can boost your overall health.” For more benefit check out this article  Health Benefits of Eating Brussels Sprouts.

 Great job Monica, we are all excited about trying this recipe.

Homemade Shea Body Butter

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Homemade Shea Body Butter for Natural Hair !!!

body-butter

When I say body butter it’s just that, I use this homemade Shea butter from head to toe. I start with my hair to seal in moisture and proceed to use it all over my body to soften my skin. This is one DIY project I will continue to use because it so simple to make. I have made it several times and changed the essential oil for variety in scent.

  • 1/2 cup Shea butter
  • 1/4 cup Coconut oil
  • 2 tablespoons  Grape seed oil
  • 2 tablespoons Jojoba oil
  • 5 drops Essential oil ( your choice) a little goes a long way.

Your amounts can vary depending on how firm you like it. For more stiffness add more solid butter, (i.e the Shea or a Coconut) vs. the liquid oil makes it more buttery or smooth. 

 

Shea Body Butter

Shea Body Butter

img_0652

 

DIY – Homemade Deodorant

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Embrace Change with homemade deodorant.

Try this healthy alternative to store brands. A homemade deodorant can be made with only 4 basic ingredients but I researched different recipes on Pinterest to come up with this blend.  I was surprised, just how easy it was to make and how effective it was when using.  

Try DIY Deodorant --- you will never use store brought again. Click To Tweet

A word of caution if you are normally use to an anti-perspirant DIY deodorant will allow you to sweat.  I didn’t experience any odor but the wetness caught me off guard.  I did enjoy using different essential oils for a fresh scent, lavender and jasmine was my favorite.  

Check out my Transformation Tips for others health alternatives.  

 

diy deodorant

Ingredients:

1/3 cup coconut oil

3 tablespoons beeswax pellets

2 tablespoons shea butter

1/3 cup arrowroot powder

2 tablespoons baking soda

15 drops lavendar essential oil — or a scent of your choice

5 drops of tea tree oil

Directions — fills 2 empty containers.

  1. Melt cdeodorant containeroconut oil, beeswax and shea butter. ( I used a double boiler)
  2. Stir in arrowroot and baking soda
  3. Add essential oil and tea tree oil 
  4. Pour in empty deodorant containers. 
  5. Let set or put into refrigerator until solid.  
  6. Replace caps 
  7. Use like any other deodorant.

deodorant

 

Blueberry Smoothie Meal Alternative

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Great tasting Blueberry Smoothie pack with power.

Looking for a quick breakfast try this Blueberry Smoothie.  Trying to lose weight replace your breakfast and dinner with this smoothie and watch the pounds melt away.  

Consider using wild blueberries they’re higher in nutrient than conventional blueberries. You can find them in your freezer section.

For extra sweetness add in a banana. Need more protein add chia seeds. I try to keep them simple with four ingredients.  

 

Blueberry Smoothie

Blueberry Smoothie

  • 1/2 cup frozen blueberries
  • 1/2 tablespoon sunflower butter
  • 1/2 cup unsweetened almond milk
  • 1 scoop vanilla plant-based protein powder
  • water to blend (for personal thickest)

Smoothie

Family Favorites: Sock-It-To-Me Cake

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Sister Ford’s (Helen Ford)  famous Sock-It-To-Me Cake:

When I was growing up potlucks and family dinners were a weekly occurrence and everyone had a go to dish or family favorite.  Helen Ford whom we called Sister Ford was known for her Sock-It-To-Me Cake.  I loved this cake, not to sweet but sweet enough where icing was not required.  Bundt Cake

I was so excited when LaTrice post the Sock-It-To-Me recipe on Facebook as a tribute on Sister Ford’s birthday. Thanks LaTrice. I made this cake for my husband and he loved it.

 

  • 1 – Box yellow cake mixSock-it-to-me Cake
  • 1/2 cup sugar
  • 3/4 cup vegetable oil
  • 8 oz. sour cream
  • 4 eggs
  • 1 teaspoon vanilla
  • 1/2 to 1 cup cup nuts (pecans my favorite)

Mix cake mix, sugar and cooking oil, beat until throughly mixed. 

Add 4 eggs

Beat 2 minutes or until mixed well

Add sour cream and vanilla, mix well

Stir in nuts last.

 

Sock-It-To-Me Cake pinterest

 

Tuna Salad

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Tuna Salad in 10 minutes:

When I am trying to eat healthy, tuna salad is on the list.  It only takes 10 minutes to make, and I can make enough for the week. This healthy choice is only 294 calories.    

Tuna Salad social media

If I eat my tuna on bread, I will add a little pickle relish however this will add to your calories.   Most days I will add it to my salad for a complete meal. I  added shredded radish to give the tuna some bite. 

Tuna Sandwich

 

I recommend you use Albacore tuna packed in water, the packed in oil adds useless calories, besides you drain off the liquid. I also like dijon mustard, however you can use yellow mustard.

Tuna Salad

1 – 6 oz can solid white Albacore tuna

1 green onion, chopped

1/2 stalk celery, chopped

1 radish, chopped

1/2 teaspoon lemon juice

1/2 teaspoon pepper

1/2 tablespoon dijon mustard

1 1/2 tablespoon light mayonnaise 

Drain tuna and break up with a fork. Add remaining ingredients.

Makes 2/3 cup (1 serving)

Tuna Salad

Calories 264 – tuna salad.

 

DIY Foam Soap

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DIY Foam Soap made easy.

DIY Foam Soam

DIY Liquid Soap

I was just telling Rick (my husband) that DIY foam soap was next on my list.  I seen a post by Krystal Simpson on Facebook today so I though I would give it a try. Can I tell you,  easy. You guys know me, I needed to add a tweak to the to the recipe. I added  two tablespoons of olive oil.  Here is my version of foam soap.

Foam Soap

DIY Liquid Soap

1/3 cup of Castile soap

2/3 cup of water

2 tablespoons of olive

10 drops of lemon essential oil ( I used doterra oils – check out my site)