Bountiful Bean Soup

Easy Peasy: Trader Joe's Versatile Bean Soup

This soup is great as a veggie soup, or you can add lean ground meat or chicken. It's great because you can add any veggies you may have on hand or just about anything you want to throw in there such as kale, sweet potatoes (my favorite!), celery root, cauliflower or broccolli. 

Beans are filled with fiber, protein and vitamins plus they are super delicious and filling. It is important to soak your beans in water overnight or at least for four hours before you cook them because beans contain phytic acids that can prevent nutrient absorption. Soaking the beans before hand greatly reduces the amount of these harmful phytates. This makes the beans easier to digest. (Translation: less gas!)

Trader Joe's sells packages of 17 Bean and Barley Mix. On the back of the package is this recipe for the soup. If you don't have a Trader Joe's near you, not to worry, you can simply use any combination of dried beans for this recipe.

Bountiful Bean Soup 

1 (1 lb) bag 17 Bean & Barley Mix (about 2 1/2 cups of beans)
1-2 Tbs olive or coconut oil
1 Cup chopped onion
1 Cup chopped carrots, and 1 cup chopped celery)
2  (32 oz) cartons (or 8 Cups) FreeRange Organic Chicken Broth
1   (14.5 oz) can diced tomatoes (for fun variety, try the tomatoes with the green chilis)
1/2  tsp. thyme
1 bouquet garni* (optional) or spices of choice 
(any way you want to spice it up from lemon pepper or mixed herbs to  mexican or indian spices for more adventure. But remember, less is more and try to taste the soup periodicially to make sure the flavors are to your liking.)

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1. Soak the beans for 4 hours, up to overnight. Rinse and drain beans.

2. In a large soup pot, saute the onions, carrots and celery in  olive or coconut oil until the onions are soft.  

3.  Add the broth, beans,  tomatoes, thyme and any other desired spices or veggies to the soup pot. (If using bouquet garni, add to pot after 40 minutes of cooking.)

4. Bring to a boil and simmer for about an hour, until the beans are soft.

5. Find and discard the bouquet garni before serving.  Don't let it sit in the pot after cooking.

* A bouquet garni is a french style of adding spices to your soup by tying them up in a bundle . It can consist of different herbs and spices such as parsley, bay leaves, thyme, and/or rosemary. Any combination you would like. 

Affordable Healthy Eating!

Many people have expressed to me that eating healthy when you are on a budget is not very feasible. It is actually funny for me to write about this now, as I have recently had financial challenges and even I have lightly strayed from my 'food values' in order to eat. There are a lot of cheap convenience foods out there and when you are hungry, everything goes out the window! Honestly though, I haven't been feeling my best because I haven't been able to eat the quality foods I have grown accustomed too. Yesterday (dare I confess?) my lunch was two mini pepperoni pizzas! You get four of them for only $2.50 at Trader Joe's...plus my boyfriend was the one who actually did the shopping for that meal. So what could I do? I was hungry and the price was right. So it is very appropriate that I discuss how to keep your healthy eating lifestyle when living on a budget. Apparently, I need some brushing up on the subject myself. Despite not being able to stick to my 'healthy eating crusade' everyday, I have not given up. I continue to keep my core values on food. This is the most important thing to remember, stick with it! Continue to make good choices in the right direction, and believe me it will pay off.

Buy in Bulk: Since you know you will continue to eat certain items such as whole wheat pasta and brown rice, why not stock up? When you buy in bulk from those huge tubs at the store, you are cutting costs because there is less packaging. Instead of canned beans, get dried beans in bulk. Make a huge batch in a crockpot, then transfer to freezer safe containers and keep in the freezer for when you need them. All the convenience of canned beans, and way cheaper! Have you ever been to Winco? Oh man, they have tubs and tubs of bulk items! Dried fruits, beans, pastas, rice, soup mixes, spices, flax seed, nuts, and cereals. They label what is in certain things also, so be sure to check and make sure it is deemed 'healthy.' (No sugar, MSG or other random chemical agents.) You can also consider Costco. I know, I know, a trip to Costco can seem like a lot but I have found that I only need to go there every few months and I am stocked up. It really helps you stick to your healthy eating lifestyle if you always have something in your cupboards that you can make.

Clip Coupons and Read Advertisements: Doing this has become a thing of the past, but I see a lot of value in it. Check websites of your favorite products, subscribe to their e-newsletters and invest in a Sunday paper. The best way to really get the good deals is to save your coupons and use them at the same time there is a sale at your local store. I did this with those Veggie Steamers in the freezer section and when they went on sale, I pounced! It was so satisfying to get such a good deal, plus I was stocked up on easy to prepare vegetables for months! This can also work for chicken and other meat products. You can buy them in bulk on sale and freeze what you don't need at the moment. Read the weekly advertisements for your favorite stores (you can read them on their websites if they don't come in your mailbox.) Also, compare sales because sometimes you may think something is a deal (wow, only 99 cents each!), then you see that another store has a better deal (oh, 88 cents!)

The Krazy Coupon Lady

But What About Fruits and Vegetables?: I always insist that the farmer's market it the best place for deals on fruits and vegetables. It is also important to know what is in season, and stock up when the getting is good. You can freeze certain items in order to have them year round, like blueberries. You can also stock up on lemons and oranges and save the zest and juice in the freezer. I am also a huge fan, as you read above, of the microwavable steamed vegetables in the freezer section of the grocery store. They are extremely convenient and there is a huge variety year round. You can also check out your local farm. Some farms allow you to pick vegetables or fruits yourself for a cheaper price than in the store, plus it is a great experience. Another great idea? Start your own garden! Not everyone has room for a garden but many plants will do just as well in a container. Lettuce is easy to grow in a plastic tub, just stagger the harvest so you continue to have lettuce to pick. Bell peppers grow great in a standard pot. I have been successful growing peppers on my patio for two years now. It may be intimidating, but learning to grow your own food is extremely rewarding and fun to watch. If you have a really small space, check out this idea (Number 5, vertical veggie garden), I love it!

A Word About Winco: I was actually able to visit Winco for the first time in a few years. Man, was I impressed! I stopped going because I noticed the quality was not always up-to-par but I really feel like they have done a better job. The fruit and vegetables actually had some great finds, you just have to be choosy. I got a 2 Lb. container of blueberries for $4.00, a bag of fresh greens beans for under a dollar, a variety of in-season melons for about a buck each, and many other surprises in the vegetable aisle. The bulk section blew me away! I got full bags of whole wheat shell, penne and macaroni pastas for a dollar a bag! They had a great variety of whole grains in the bulk section! I made my own almond butter using their machine for less than I normally pay at Trader Joe's! I strongly encourage to check out Winco and other stores like it for great deals. You could even just buy your grains in bulk and get your weekly groceries elsewhere. The idea is you are stocking up for your future and saving money!!



Another word to the wise, the food you eat is so important. It gives you your energy and shapes your body. You eat around 3 meals a day, with snacks in between, so make sure you enjoy what you are eating. Splurge a little on something new you want to try, you don't always have to go cheap. Americans actually spend a smaller percentage of their paycheck on food than people in other countries. I believe this is because we are always rushing through every meal. Take a moment to enjoy sharing good quality food with your family and friends. You will find that in the end the price you pay for healthy food is worth it. You will look better, feel better and live longer!

I'd like to encourage anyone who has more money saving ideas to post in the comments section and share with everyone!

Summertime!! Bring on the Picnics!!

It’s summertime! This is the perfect time for lemonade, watermelon, picnic salads, and barbecues! Summertime picnics and other social gatherings are loaded with food. You may find it difficult to eat good nutritious foods when those around you are not eating the same way as you. I, for one, am not the biggest fan of the tub of generic macaroni salad that gets brought to every picnic! There are so many healthier and better tasting options. Summertime is when all the best fruits and vegetables make an appearance! Tomatoes, melons, zucchini, peaches/nectarines, cherries! (Just to name a small few!) Take a visit to your local farmer’s market! There are many more markets open now that it’s the summer! Sometimes if you don’t have any ideas on a great summer dish, a trip to the farmer’s market can inspire you.

Click on this link to find a farmer’s market near you: CA FARMERS MARKET

The best thing you can do when you are invited to a summer potluck is to make something healthy of your own to bring. This not only gives you something healthy to enjoy at the picnic, but is also shows others how healthy food can be yummy and colorful!

Try some of these mouth watering summer picnic recipes!

Fruit Salad: Strawberries, blueberries, watermelon, cantaloupe, cherries! Cut them into bite sized pieces and either arrange on a platter or toss together. I always find it funny that at every picnic there is someone who brings a whole watermelon without cutting it first. It usually ends up sitting on the table uneaten. If you watch, I bet you’ll see at least one lonely watermelon this summer. So cut your fruit ahead of time and make it attractive! Add fresh cut herbs or flowers to your platter for extra pizzazz.

Tantalizing Veggie Platter: You are also create an eye-pleasing vegetable platter for your friends to enjoy. Along with the usual celery, cucumbers and carrot sticks, throw in some unexpected delights such as sugar snap peas, baby corn, green beans, cauliflower, or radishes.

Quick and Easy Throw-Together Salads:

- Tomatoes, cukes, feta cheese, fresh basil, balsamic vinegar, olive oil

- Pasta, pesto, white beans, zucchini, tuna

- Mozzarella cubes marinated in balsamic vinegar and fresh herbs

-Black Beans, brown rice, corn, chopped veggies with Mexican Vinaigrette Dressing (From my first blog!)

Fresh Lemonade: There is simply no comparison between concentrated/bottled lemonade, and lemonade made with fresh lemon juice. Sure, it may take more effort but I promise you it is worth all the work! It is okay to splurge and use regular sugar in your fresh lemonade, but for a healthier route, try this recipe:

6 tbs. agave nectar

1 cup lemon juice

1 lemon, thinly sliced

1 quart water

Ice cubes

Here are some unique and delicious recipes to try at your next summer picnic!!

Edamame & Chickpea Slaw

This recipe may sound a little odd, but you better believe it is tasty coleslaw. Try it on sandwiches, wraps or burgers too!!

1 ½ Cups Chickpeas (Garbanzo beans)

¼ tsp. Sea Salt

4 tsp. Olive Oil, divided

1 Broccoli Stem, shredded

1 Head Cabbage, shredded

1 Head Purple Cabbage, shredded

1 Cup Shelled Edamame

3/4 Cup Red Bell Pepper, julienned

1 1/2 Cups Carrots, shredded

4 Green Onions, chopped

3/4 Cup Apple Cider Vinegar

2 Tbs. Raw Honey

2 Garlic Cloves, Minced

1/2 tsp. Fresh Ground Pepper

Combine broccoli, both cabbages, edamame, bell pepper, carrots and green onions in a large bowl, set aside. In a small bowl, whisk together vinegar, honey, garlic, caraway seeds, pepper and remaining 2 tsp oil; pour over slaw, tossing gently. Chill for at least 30 minutes. It tastes the best after a day or two of marinating!

Orange Wild Rice Salad with Turkey

4 Cups Cooked Wild Rice Blend

1 Cup Orange Sections (about 3 oranges)

½ Cup Diced Celery

½ lb. Smoked Deli Turkey, sliced thick and cut into 1-in. cubes

1/4-1/2 Cup Fresh Orange Juice

2 Tbs. Fresh Lemon Juice

1 Tbs. Dijon Mustard

1 ½ tsp. Olive Oil

Salt and Pepper

Combine rice, oranges and turkey in a large bowl. Combine orange juice and remaining ingredients; stir well with a whisk. Pour over rice mixture and toss well. Cover and chill for 1 hour.

Question Time!! I’d like to have some fun here and answer any of your questions about healthy eating! This can also give me an idea of what kinds of topics you would like me to cover in my blog. I know my friends ask me things all the time because they know I will shoot it to them straight. So please, I encourage you to submit any of your healthy eating questions either to my e-mail or my facebook. Thanks everyone!!!!

SirenaKay.soc@gmail.com

www.facebook.com/sirenakay

Healthy Eating On-The-Go!!

I understand that many of us spend most of our time outside of our home. The ‘outside world’ can be an uncertain place for a ‘clean-eater’. If you don’t leave the house prepared, you could find yourself stuck in a not-so-healthy situation. I have some recommendations here for how to incorporate your healthy eating lifestyle when you are out and about. First off, you can rarely rely on the fact that there will be a healthy option available to you if you chose to eat out. It is always best to make your own food at home and bring it with you. This will make you feel secure throughout the day; you will always have something healthy to eat no matter where the day takes you. It is not ‘nerdy’ to bring your own lunch, it just means you are committed to your health and you take what you put in your body seriously. It can also save you a lot of money, and time waiting in lines during lunch hour. Below I’ve laid out some great on-the-go breakfast and lunch items for you to try!
There will still be those days when you can’t bring your own food with you on-the-go. What I do is find a few restaurants or stores that have ‘back-up plans.’ Most restaurants today post their nutritional information. I keep several nutritional pamphlets in my glove box for ‘emergencies.’ A general rule for picking out something from a restaurant or eatery is to make sure it has no more than 400 calories. Each meal you consume throughout the day should be between 300-400 calories. I haven’t gone into much detail on calories because I don’t like having to track calories. Eating should be fun and enjoyable and if you reduce foods into their caloric value it can be discouraging and frustrating. Also, if you want healthy eating to be a lifestyle choice and not another ‘diet’ you’re on, it is best not to obsess over calories. However, when it comes to eating out, being aware of the calories can be helpful in making a healthier choice. Another thing to pay attention to are the specific ingredients in your meal. This is normally included with the nutritional information. If it isn’t, don’t be afraid to ask what is in something.

You can always modify the foods you order when eating out to make them a bit healthier. For example, get a sub at Subway with no cheese. I know, I know, it sounds weird at first but I have to say I started going cheese-less lately and it doesn’t change the flavor too much. You don’t want to deprive yourself of something you really love, but if you think you might be able to live without it, all the better. I used to think a sub without cheese is not a sub at all, but eventually it is not a sacrifice at all to not have cheese. In fact it makes me feel good that I can still enjoy Subway the same as I always did. So the next time your ordering some food, try ordering something like dressing or cheese ‘on the side.’ You might be surprised to see you don’t need as much as they typically give you in a restaurant.

Places I like to eat:
Panera Bread: Great soups and salads!
Starbucks: Try a breakfast wrap, fruit salad, protein plate or sandwich
Jack’s Urban Eats/ Pluto’s: Make your own salad! Ordering a salad for lunch is no longer boring!
Pita Pit/ Pita Q: I love, love, love pitas! Be sure to order ‘whole wheat.’
Whole Foods/ Sacramento Natural Foods Co-Op: Find a great selection of on-the-go snacks and lunches!
Subway: Get a six-inch or try a sub as a salad!

**I am currently working on a project with SlowFood Sacramento called ‘Snail of Approval.’ The Snail of Approval project acknowledges restaurants that source and prepare foods consistent with the mission of Slow Food – good, clean and fair. I’ll keep you all posted on that project!**

Here are some quick throw together ideas for the kinds of foods you can prepare for yourself at home and bring with you on your busy day!

On-The-Go Breakfast:
- Wrap a banana up in a whole wheat tortilla with peanut butter (Just tried it the other day, I’m telling you it works!)
- Prepare your oatmeal in a ‘to-go’ cup and eat on the road!
- Grab a cup of greek yogurt and top with fruit and whole grain cereal
- Egg-in-the-hole! Tear a hole in the center of a piece of whole wheat toast, and place in a pan. Drop an egg in the hole and cook it up! Wrap in a paper towel and jet out the door!
- Bring your cereal and milk with you! Put in a ‘to-go’ cup and top with fruit!
- Make a quick smoothie with fresh fruit, yogurt, ice, protien powder, almond butter, etc.
- Premake breakfast burritos or breakfast sandwiches and freeze individually! I am defiantly planning on talking more on freezing your meals in future blogs! For now, more information can he found here:
- Find a good muffin recipe! Make a batch of healthy muffins for the week!
- Hard boiled eggs are a great on-the-go food! Try them with toast or wrapped in a whole wheat tortilla!
- Find a good nutrition bar, something you can grab on the way out the door, or keep with you in your car. I like LaraBars.
- Dinner Leftovers from last night! Breakfast can be anything, it doesn’t have to be a typical breakfast food. Get creative! Just don’t skip your morning meal!


On-The-Go Lunch:
Pack a cooler to take along with you. Bring fruit, nuts, veggies and other snacks/sides.

- The classic sandwich or salad works great! Add what you like to make it satisfying. Envelopes of tuna are great for this! (Try my recipe for Mexican Vinaigrette Salad on my last blog!)
- Make it a Wrap! You can put anything in a whole wheat torilla/wrap! Chicken, hummus & veggies! Hamburger, beans and salsa! Leftovers! Peanut Butter and Jelly!
- Bring a hearty soup in a thermos. A trick I like when traveling is to use the microwaves at the gas station or grocery store!
- If you have access to a microwave, try chili on a potato! It’s easy and satisfying!
- Make extra dinner! This will leave you with something to eat the next day for lunch. You can revamp something into a new meal if you want to change things up. For example, put your leftover stir fry in a wrap or over a salad! Take last night’s chicken and make it into a sandwich! Eat your leftover dinner pasta cold for lunch.

Fun Recipes!

Quick & Easy Ceviche Tostadas

1 Can or Pouch Albacore Tuna, drained
½ Large Tomato
½ Medium Onion
½ Cup Cilantro, chopped
2 Limes
Whole Wheat Tortillas, Pitas or Chips

Place tuna in a glass bowl and add lime juice. Add onion, tomato, and cilantro; mix ingredients thoroughly. Refrigerate to marinate tuna mix for at least 30 minutes before serving. To make a healthy tostada, crisp your whole wheat tortillas in the oven. You can also make your own chips by cutting the tortillas into triangles with a pizza cutter and placing on a sprayed cookie sheet in the oven until crisp. (Tip: To take on the go, bring tuna mixture and keep separate from tostada or chips until ready to eat.)

Peas and Pasta

2 Cups Frozen Peas
1 (12 oz.) Package Penne Pasta
2/3 Cup Olive Oil
2 Tbs. Balsamic Vinegar
2 tsp. Minced Garlic
3 Tbs. Basil (Buy a basil plant from Trader Joes!)
1 Cup Diced Tomatoes
½ Small Red Onion, chopped
Sea Salt and Freshly Ground Pepper

Cook pasta in boiling water. When pasta is close to done, add peas to the boiling water and cook for 1-2 minutes. Drain. Whisk together the olive oil and balsamic vinegar. Add garlic and basil. Season with salt and pepper. In a mixing bowl, combine peas, pasta, tomatoes, and onions. Toss with vinaigrette. (Tip: To make this into a lunch on-the-go, add a chicken breast on top!)

Pear, Grape and Turkey Salad

2 Tbs. Cider vinegar
2 Tbs. Water
1 ½ tsp. Olive Oil
2 Cups Deli Smoked Turkey, sliced thick and cubed (Ask your local deli to cut a ½ in. thick piece of meat.)
1 Cup Seedless Red Grapes, halved
½ Cup Chopped Celery
2 Large Bartlett Pears, thinly sliced
4 Cups Salad Greens
Sea Salt and Freshly Ground Pepper

Combine vinegar, water, olive oil and seasonings in a bowl and whisk. Add turkey, grapes, pears, and celery; toss well to coat. When ready to eat, top salad greens with mixture. This recipe makes a few servings so you can have some throughout the week. This salad is really good because it is so different.

Thank you again for visiting my blog! If you like what you see, be sure to officially 'Follow' by clicking the button on the top of the page that says 'Follow.' Also check out my recommendations for more information about Clean Eating and the food industry!

SirenaKay.soc@gmail.com
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What can I eat?

This is the first question most people ask when they think of how to eat healthy. For me, I believe in eating foods in their most natural state; minimally processed with no preservatives or random chemicals. This is called ‘Clean Eating’. The basic rule of thumb is if an ingredient list has more than 5 or so ingredients and a long list of chemicals you can’t understand, don’t eat it. This is why it is good to prepare more of your own foods, so you can control what goes in it.

Basic foods for Clean Eating:
(This is by no means an exhaustive list, feel free to explore and expand.)

Fresh Fruits and Vegetables, both for snacking and meals
Oats (not instant. I like Irish oats.)
Lean meats such as chicken breasts, turkey, ham (also try Bison & Venison!)
Fish: white fish, salmon, shrimp, tuna
100% Whole Wheat Pasta
Brown Rice
Beans (Try a variety of different ones: black, pinto, garbanzo, kidney)
Eggs, Low Fat Milk, Non-Fat or Low-Fat Greek Yogurt
Low-Fat Feta and Mozzarella cheese
Honey, Stevia, Sucanat or other natural sweetener of choice (I like to use fresh pitted dates, whirled in a blender for smoothies or muffins)
Unsalted Nuts and Nut Butters (I LOVE Almond butter!)
100% Whole Wheat Bread/Pita Bread (I like sprouted grain breads by Food for Life)
Vinegars: experiment with Balsamic, Apple Cider, Rice or many others
Extra Virgin Olive Oil
Spice it up! Stock your pantry with a variety of spices to flavor your foods. Try fun basics like lemon pepper and garlic powder, as well as mixed spices like Italian seasonings and Mexican blends. Check labels on spices! You’d be surprised what they throw in there. Also try to pick spice mixes that do not have ‘salt’ listed as the first ingredient.

Here is an official Clean-Eating Shopping List Link!

Shopping for Food:

Farmer’s Market: I typically go to a Farmer’s Market to get the freshest of in season veggies and fruits. These goodies are normally picked very recently, sometimes even that morning. It makes fruits and veggies taste amazingly better, and they have more nutrients since they didn’t travel a long way to get to you. I also find that things are cheaper at the farmer’s market, and the interactions you have with all the people, fellow customers and farmers, is more rewarding than in the grocery stores. You can ask questions and learn more about how the food was grown. It keeps you more in touch with where your food comes from. Here is a guide to find the nearest Farmer’s Market near you: cafarmersmarkets

Grocery Stores: When you’re shopping at the grocery store, looking for healthy foods can be frustrating. The key is to shop the perimeter of the store. This is where you find produce, meats and dairy. I try to avoid many of the middle aisles, as they are filled with temptations like chips and crackers. Some good things can still be found in those middle aisles. It is important to read labels! If you haven’t had the chance to read the labels of many of the foods you find in store, you will soon see that many of the prepackaged or ‘convenience’ foods you see in the store are filled with preservatives, chemicals and sugars. Watch out for foods that you wouldn’t expect to find sugar because there is sugar in everything now a days!

Very interesting article on reading food labels! Labels are deceiving!!

Recommended grocery stores: These stores have a good variety of healthy, natural foods. They also tend to have good convenience foods that fit the clean eating lifestyle that you normally cannot find in conventional grocery stores.

Trader Joe’s
Whole Foods
Local Co-ops, health food stores

Don’t worry, there is plenty of more information to come! If you have any questions, please comment below or e-mail me SirenaKay.soc@gmail.com. Thank you for reading!

Here are some of my favorite recipes:

Mexican Vinaigrette Salad

2 Chicken Breasts, shredded
4 Hearts of Romaine, shredded
2 Large Tomatoes, diced
1 (15oz.) Can Black Beans
1 Cup Corn
1 Medium Red Onion, thinly sliced
1 Bunch Fresh Cilantro, chopped (or just pluck off leaves and throw in salad whole)
1 Large Avocado, chopped

For the dressing:

5 Tbs. White Vinegar
5 Tbs. Freshly Squeezed Lime Juice
1 Tbs. Pickled Jalapeno Juice (from a jar of pickled jalapeños)
3 Tbs. Dried Mexican Oregano
1 ½ tsp. Fine Sea Salt
1 tsp. Freshly Ground Black Pepper
½ tsp. Ground Cumin
1 Cup Extra-Virgin Olive Oil (or for an even lighter version use ½ a Cup olive oil and ½ a Cup water.)

*Use this dressing on fresh veggies and pasta for a delicious picnic salad!

Cook chicken in Mexican seasonings (see recipe below or find a good pre-made one, Trader Joe’s make a good taco seasoning.) When done, shred the chicken. Combine lettuce, onion, tomato, black beans, corn and cilantro into a large salad bowl. Combine all dressing ingredients except olive oil and whisk them until blended. Then, slowly drizzle in the olive oil while whisking to emulsify. Pour the dressing over the salad and toss gently.

Homemade Mexican Seasoning:

Mix your own seasoning to cut out all the extra salt and msg. This can be used for anything to give it some Mexican flavor, from chicken to taco meat! Try it sprinkled on your morning eggs!

2 Tbs. Chili powder
1 ½ Tbs. Cumin
1 ½ Tbs. Paprika
1 Tbs. Onion Powder
1 Tbs. Garlic Powder
¼ tsp. Cayenne Pepper (more for a spicier seasoning)

Stuffed Chicken Breasts

A great way to make chicken taste great (and look fancy) is to stuff it with some yummy ingredients. You can do almost anything with this basic recipe, just use your imagination! Serve chicken with veggies and brown rice or pasta for a complete dinner!

4 Chicken Breasts
2oz. Feta Cheese

1 Box Frozen Spinach (but by all means use fresh if you have it!)

2 Tomatoes, chopped (or use canned for convenience)

1 Yellow Onion, chopped

1 Lemon

Preheat oven to 375. Defrost the spinach in the box in the microwave (or before cooking.) Once defrosted, cut the corner of the box and squeeze out the spinach juice. (Tip: Save spinach juice to cook rice in!) In a bowl, mix the feta cheese, spinach, tomatoes, onion, Italian seasonings and the zest* and juice of the lemon. Flatten chicken breasts between two pieces wax paper or plastic wrap using a rolling pin, a meat pounder or a hammer. (If you have none of those, try a bottle of wine.) Once chicken is flattened, divide your cheesy mixture amongst the four chicken breasts. Fill the center on the breast, lengthwise, then fold the two sides over, securing with a few toothpicks. Place chicken breasts in a glass baking dish, lightly sprayed on the bottom. Bake chicken in the oven for about 30-45 minutes, until chicken is done. To check if chicken is done, cut a small slice into the breasts to see if the juices run clear.

*Zest is the outside rind of the lemon. Use a zester or small grater to zest the lemon. This adds wonderful fresh flavor. Try to use an organic lemon for this, as the rind of the lemon tends to have pesticides in non-organic form.