Tasty Tuesday – Chipotle Chicken Zucchini Soup

It seems Instant Pots are all the rage these days!  I got one last Christmas and was intimidated by it for quite a few months, but finally feel I have a better handle on it now.  Ya know, a year later 😉  I know lots of athletes at the gym have these at home too, so hoping to share more Instant Pot recipes in 2019!  This recipe below is from SkinnyTaste and she has IP or slow cooker directions in the original recipe!  So have no fear, if you haven’t hopped on the IP train yet, you can still make this recipe in your slow cooker, but the IP directions are below.

I made a few switches from the original recipe based on what I had at home, so that is what is below.  This recipe was really tasty, low carb, and a great way to get some veggies in!  Hope you enjoy!!

Instant Pot Chipotle Chicken Zucchini Soup


  • 1 tsp olive oil
  • 1/2 c onion, chopped
  • 3 cloves minced garlic
  • 16 oz boneless, skinless chicken breasts (I cut into chunks so they shred better)
  • 1/2 tsp salt
  • fresh black pepper, to taste
  • 4 c reduced sodium chicken broth
  • 1 c marinara sauce
  • 1 tsp chipotle chile powder
  • 1 tsp dried oregano
  • 1/4 tsp cumin
  • 1 tsp dried cilantro
  • zucchini noodles (I bought pre-spiralized from the store & used all 16oz!)

Optional Toppings

  • avocado
  • pecorino romano cheese



  1. Press saute button on Instant Pot, add oil, onion and garlic and saute until soft, about 3 to 4 minutes.
  2. Add chicken broth, tomato sauce, chicken, salt and pepper, chipotle chili powder, cumin, oregano, and cilantro.
  3. Cover and cook high pressure 20 minutes. Quick or natural release.
  4. If you didn’t buy pre-spiralized zucchini, spiralize now using a spiralizer with the thinnest noodle setting. Cut the zucchini (pre cut or not) into 6-inch strips.
  5. When the pressure releases, open the Instant Pot, remove the chicken, shred with 2 forks and place back in the pot along with the zucchini.
  6. Press saute and cook until the zucchini is tender, but still crisp, about 2 to 4 minutes.  (I made it ahead of dinner time, so I just left it on keep warm with the zucchini in there til we were ready to eat and it was still tender, yet crisp!)
  7. To serve, ladle into bowls and top with avocado and cheese, if desired.
  8. Enjoy!

Menu Monday – Buffalo Chicken Pizza on CauliPower Crust

I’ve shared my love of CauliPower Pizza Crust before, so this is no doubt my easy button for the crust for a healthier Buffalo Chicken Pizza!  Throw together a big spinach salad with some berries (or dried berries), slivered almonds, carrots and EVOO and balsamic vinegar and voila, a healthier quick and tasty twist on a favorite!

We usually make 2 pizzas so we have a few slices left for lunch the next day.  And remember, toppings are always optional, so play around with it & enjoy!

Buffalo Chicken Pizza on CauliPower Crust


  • 1 CauliPower Pizza Crust
  • 6 oz shredded chicken breast (I cook up a few breasts in the instant pot or crock pot & shred with my KitchenAid mixer!)
  • 1/3 c Frank’s Red Hot Sauce (plus more later if desired)
  • 1/2 c Mozzarella Cheese (shredded or fresh, thinly sliced if you’re feeling fancy 😉 )
  • 1/2 c Blue Cheese Crumbles
  • Optional toppings: pineapple, cilantro, parsley, red onion


  1. Preheat oven to 425 degrees F.
  2. Toss shredded chicken in buffalo sauce and spread on your pizza crust.
  3. Sprinkle mozzarella cheese evenly on top of chicken.
  4. Sprinkle blue cheese crumbles around pizza.
  5. Add any pineapple and red onion and sprinkle with more hot sauce, 1 tbsp at a time, if desired.
  6. Bake at 425 for 12-14 minutes or until cheese is bubbling and crust starts to brown.
  7. Finish with fresh cilantro and parsley if desired.
  8. Slice and enjoy!

Tasty Tuesday – Southwestern Spicy Meatballs

Sometimes, you just need a delicious meatball in your life!!  This recipe comes from PaleOMG and there are a ton of different ways you could customize these and serve these bad boys up!  My customizations are below!

Juli made these with turkey, but I much prefer lean ground beef!  You could use sausage, ground chicken or any combo.  Serve these with the creamy cilantro dipping sauce that Juli suggests in her post, with your favorite marinara sauce on top of some spaghetti squash, black bean or lentil pasta, in Juli’s meatball casserole, or even use some leftover meatballs to scramble up a delicious egg hash.

Get creative & hope you enjoy!!

Southwestern Spicy Meatballs (adapted from here)


  • 1 lb ground beef
  • 1/4 small sweet onion, minced
  • 1/2 red bell pepper, finely chopped
  • 2 cloves minced garlic
  • 1/2 jalapeño, minced
  • 1 tsp cumin
  • 1/2 tsp chili powder
  • 1/4 tsp smoked paprika
  • salt and pepper, to taste


  1. Preheat oven to 375 degrees and grease an 8×8 glass baking dish with your oil of choice.
  2. Place all ingredients for the meatballs into a bowl and combine until well mixed (you can get dirty & get in there with your hands, or use a stand mixture with the paddle feature, just be sure not to over mix!).
  3. Scoop out a heafty tablespoon of mixture and form into balls. (This should make about 18 small meatballs.)
  4. Place each meatball into the greased baking dish (side by side, it’s ok if they are touching) and bake for 20-25 minutes.
  5. Enjoy!!

Menu Monday – Paleo Carrot Loaf

Cold, rainy, dreary Carolina weather has me wanting to bake!  And this Paleo Frosted Carrot Loaf from PaleOMG seems like just the thing!  I have most of the ingredients already in my pantry, so this may happen sooner rather than later!

Plus, like last week, it’s another easy way to sneak in some veggies on unsuspecting children (or adults or yourself, even!) while they think they’re having a treat!  It’s a win win all around!  If you’re not sensitive to dairy, regular cream cheese would probably work just fine.  Since that’s what’s in my fridge, that will probably be what I use, but I must say I’m intrigued by almond milk cream cheese.  Or you could leave it unfrosted if desired, but come on, why would you!? 😉

Happy Baking!

Paleo Frost Carrot Loaf


For the Frosting (if desired)


  1. Preheat oven to 350 degrees and grease an 8×4 loaf pan with shortening or oil.
  2. In a food processor (or stand mixer if you don’t have one), pulse/mix together bananas, maple syrupvanilla, eggs, and almond butter.
  3. Add remaining dry ingredients and pulse/mix until combined.
  4. Pour batter into a large bowl and add the carrots. Using a spatula, mix the batter with the carrots and then pour into the greased baking dish.
  5. Bake for 50-60 minutes or until a toothpick comes out clean from the center of the carrot loaf. Remove from oven and allow to cool completely.
  6. While the carrot loaf is baking, make the frosting.  Add the cream cheese to your stand mixer bowl.  Use the flat beater and whip on high speed until fluffy (about 2 minutes) scraping down the sides every 30 seconds or so. Add the maple sugar and vanilla and beat for another 2 minutes, until fully and combined.
  7. Place frosting in a closed container in the fridge and allow to set until the loaf is baked and cooled. Frost the loaf, slice up & enjoy!

Tasty Tuesday – Chocolate Protein Muffins

If you’re like me, you’re always trying to sneak in some protein & veggies on your picky toddler!  And if you’re not a parent, but still like me, you’re always looking for a sweet treat that doesn’t carry any guilt!  Well, voila – here you go!

These tasty chocolate mini muffins are just the thing!!  With protein powder + beet puree, there’s little to feel bad about while indulging in these!  Plus, everyone is sure to love them – toddlers, kids, adults alike.  No one will taste the beets, these are GF and can easily be DF as well (just use a dairy free protein powder – my favorite here).


Chocolate Protein Mini Muffins


  • 1/4 c unsweetened cocoa powder
  • 1 c GF oats (pulsed into flour)
  • 1 scoop (about 25g give or take) Chocolate Protein Powder (my favorite here)
  • 1/4 tsp sea salt
  • 1 1/2 tsp baking soda
  • 2 eggs
  • 3/4 c beet puree
  • 1/4 c coconut oil, melted
  • 1/4 c maple syrup
  • 1/4 c unsweetened almond milk
  • 1/3 c chocolate chips (my favorite here)


  1. Preheat oven to 350.
  2. Combine all ingredients in a food processor or blender until smooth.
  3. Spray mini muffin tin with coconut oil (or use silicone liners) and fill each with muffin mixture (about 2/3-3/4 of the way full).
  4. Bake for 20-25 minutes.
  5. Enjoy!  Store in the fridge for about a week.

Menu Monday – Garlic Parmesan Chicken & Potatoes

We interrupt your plain, grilled, boring chicken to bring you this deliciousness!  This week’s Menu Monday comes from Creme de la Crumb blog – One Pan Garlic Parmesan Chicken & Potatoes!  It’s a tasty way to change up your week night chicken, while still being healthy and not adding a ton of calories!  Plus, one pan means an easy peasy dinner!

The whole family is sure to love these potato wedges.  Perfect for dipping in some ketchup or ranch if you feel like getting wild.  And maybe add in some different veggies to the mix, like brussels, broccoli florets, etc.  Yum!  Enjoy!!

Garlic Parmesan Chicken & Potatoes


  • 3-4 medium russet potatoes
  • 3 tbsp EVOO, divided
  • 4 tsp garlic powder
  • 3 tsp Italian seasoning
  • 1 1/4 tsp salt
  • 1/4 teaspoon pepper
  • 1/3 c grated parmesan cheese (additional for topping)
  • 3-4 boneless, skinless chicken breasts


  1. Preheat oven to 425 degrees. Line a large baking sheet with aluminum and grease.
  2. Wash and dry potatoes, slice into thing wedges and place in bowl.  (If cut too thick they won’t get crispy or cook through completely.)
  3. Stir together garlic powder, Italian seasoning, salt, pepper, and parmesan cheese in a small bowl.  Drizzle potatoes with 1 1/2 tbsp of EVOO and toss to coat.  Sprinkle half of the seasoning mixture onto the potatoes and toss to combine.  Save remaining seasoning.
  4. Lay potatoes on pan so none are overlapping/touching and all on their side.  Bake in preheated oven for 15 minutes.
  5. Brush chicken breasts with remaining EVOO, then sprinkle seasoning mixture on both sides.
  6. After the potatoes have cooked for 15 mins, remove them from the oven and reduce temp to 400 degrees. Flip each potato wedge over and spread all of the potatoes to the edges of the pan, making room for the chicken.
  7. Bake chicken and potatoes for 15-20 minutes until chicken is cooked through and potatoes are fork-tender and crispy on the outside.
  8. Sprinkle more parmesan cheese on top of the chicken and potatoes, serve & enjoy!

Menu Monday – One Pan Steak and Potatoes

I feel like I’m majorly in a dinner rut and so tired of the same ol’ same ol’.  This seems like the perfect dish to change things up!  And it’s one pan, has few ingredients, and takes little prep, so it’s right up my alley!  🙂  Enjoy!

One Pan Steak and Potatoes from Bobbi’s Kozy Kitchen Blog


  • 2 lbs flat iron steak
  • 1/4 c olive oil
  • 2 tbsp balsamic vinegar
  • 9 cloves garlic, minced
  • salt
  • black pepper
  • 1 1/2 lbs baby yukon gold potatoes, halved
  • 2 tsp dry rosemary
  • 1 head of broccoli, cut into florets


  1. Preheat oven to 450 and line a large baking sheet with foil.
  2. To marinate the steak, add the steak to a large baggie with the olive oil, balsamic vinegar, 4 cloves of garlic, salt, and pepper.  Shake and turn to coat the steak and let marinate for 30 mins to an hour.
  3. Halve your potatoes and add to a large bowl with rosemary.  Drizzle with 1 tbsp of olive oil, and salt and pepper to taste.  Stir to coat and then spread out evenly on foil.
  4. Roast potatoes until they start to brown around the edges, about 20 minutes.
  5. Combine 2 tbsp olive oil, broccoli, and remaining garlic in a bowl and season with salt and pepper, stirring to coat.  Scatter on the baking sheet with the potatoes.
  6. Place an ovenproof wire rack over the broccoli and potatoes and lay the marinated steak on top of the rack.
  7. Return the baking sheet to the oven and roast until your steak is cooked to the desired doneness, about 10 to 15 minutes.
  8. Let the steak rest for 5 to 10 minutes, slice and serve.

Menu Monday – Honey Sriracha Sauce

This week’s recipe from PaleOMG comes highly recommended by CFP athlete and at home chef extraordinaire, Todd!!  Todd followed the original recipe from Juli Bauer for her Honey Sriracha Shrimp & Rice bowls and said the sauce was so good it could be made for most any meat.

With only 3 ingredients, this sauce could be just the thing to dress up some shredded chicken or grilled chicken breasts, drizzled over some baked or grilled salmon, or on some yummy flank steak!

Can’t wait to try!!

Honey Sriracha Sauce


  • 1 c coconut aminos
  • 2/3 c honey
  • 1/2 c sriracha


  1. Add coconut aminoshoney, and sriracha to a large saute pan over medium high heat.
  2. Whisk together and bring to a low boil. (Should take 8-10 minutes or so.)
  3. Let sauce reduce (it should coats the back of a spoon) remove from heat.
  4. Top your meat of choice immediately or store in an air right container in the fridge for about a week.


Menu Monday – Easy Peasy Hummus

Hummus is an easy and healthy snacking option!  You can pair it with all different kinds of veggies for dipping (think cucumbers, celery, carrots, broccoli, peppers, etc), scoop it up with your favorite pita (soft or the chip variety), or use in place of mayo on a wrap or sandwich for a little extra flavor.  This recipe is so easy with few ingredients, you can definitely feel good about sharing with the whole family or taking to share at the next party you’re invited to!  (Thanks to Esther who brought it to our CFP Super Baby Bowl Shower this past weekend!)

Since you’re making it at home, you know exactly what’s going into it and you can even change it up to make it your own.  You could spice it up by blending in some roasted red peppers or red chilies, or add a dash of cayenne pepper or paprika to the top for garnish.


Easy Hummus with Tahini


  • 1 16 oz can of chickpeas or garbanzo beans
  • 1/4 c liquid from the can of chickpeas
  • 3-5 tbsp lemon juice (to taste)
  • 1 1/2 tbsp tahini
  • 2 cloves minced garlic
  • 1/2 tsp salt
  • 2 tbsp olive oil


  1. Drain the chickpeas and set aside the liquid from the can.
  2. Combine the chickpeas, lemon juice, tahini, garlic and salt in a blender or food processor (or you can use your Ninja/Magic Bullet).
  3. Add 1/4 cup of the reserved liquid from the chickpeas.
  4. Blend for 3-5 minutes on low until well mixed and smooth.
  5. Place in a serving bowl and add a small amount of olive oil (1-2tbsp) over top and lightly stir.
  6. Serve immediately!

Menu Monday – Caulipower Cauliflower Pizza Crust

It’s Super Bowl week!!  While none of our teams are in the big game 🙁 many of us will still be attending fun super bowl parties!  And that means one thing….all the food!  And most of the food at those kind of parties is not always the healthiest.  You know we’re big on balance here at CrossFit Pineville and RISE Charlotte, so we we’re not going to tell you not to eat any of that crap.  What we are going to tell you is a life hack we love for a food we love and still eat in moderation!

Enter Caulipower Pizza Crusts!  Cauliflower crust pizzas are great alternatives to the real deal, but can pretty labor intensive to make!  I was super pumped with I discovered Caulipower’s premade pizzas at Wal-Mart of all places and then stumbled upon their ready to go pizza crusts at my local Harris Teeter.  I like to keep these stocked in my freezer for an easy button meal here and there served along side a bid salad, or in this instance, the perfect dish to share (or not share 😉 ) at a Super Bowl party!  One of our tips during our Healthy for the Holidays series was to BYOD: bring your own dish to a party so you know you at least have something healthier to munch on in case there aren’t very many healthy options available.  Take a cauliflower crust pizza this Sunday so you can feel like you’re indulging without all the guilt (and bloat!)!

The possibilities are endless as far as toppings go, you can really make it your own!  Maybe buffalo chicken with some blue cheese and feta cheese crumbles, bbq chicken and some fresh mozzarella and basil, loaded veggie or meat lovers, or Hawaiian style with some prosciutto, pineapple slices and cheddar and mozzarella cheeses.  Yum!  The recipe below comes from the Caulipower site & sounds like a delicious and spicy way to top your Caulipower crust!  Enjoy!

Mexi-Cauli Dreamin’ Pizza


  • 1-2 chicken breasts, cut into strips or chunks
  • 1 tbsp homemade taco seasoning
  • 1-2 jalapenos, sliced and seeds removed
  • ​1 cup shredded mozzerella
  • 1 bunch of fresh cilantro and
  • red chili flakes (optional)
  • 1 CAULIPOWER pizza crust


  1. Preheat oven to 425.
  2. Saute the chicken with the taco seasoning mix and a few teaspoons of water.
  3. Remove Caulipower crust from freezer.
  4. Add a light layer of cheese.
  5. Top with chicken and sliced jalapenos.
  6. Sprinkle additional cheese over some of the chicken and jalapenos.
  7. Bake for 12-14 minutes or until cheese is bubbling and crust starts to brown.
  8. Finish with chopped cilantro and red chili flakes as desired.
  9. Serve & enjoy!!