Slow Cooker Freezer Recipes Cookbook

Its finally here!!!

I only ordered it a couple days ago but I am so excited that it finally arrived - From Your Freezer to Your Family Slow Cooker Freezer Recipes by Stephanie Brandt Cornais of Mama and Baby Love. I began reading about Stephanie on a fellow bloggers site and immediately was drawn to her. Her style is very much my own and her nutritional epiphany began with the birth of her own daughter, much like mine. All we seem to be striving for is better nourishment for the ones we love and being aware of the food we put on the table is a good start.

You Tube Video: Slow Cooker Freezer Recipes
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I gravitated towards Stephanie's love of the slow cooker. Who would've thought, right? With it being winter here, the crockpot is a staple on my counter these days. Typically for soups and stews, you can also simmer sauces for hours and they won't burn - my new trick to a warm dinner on the table even on the busiest of days. Anything from spaghetti sauce, to tacos, we got it covered at our house. Anyway, her tactic is a bit unique and one I am happy to try myself. I'm a big planner so the idea of meal prepping almost seems fun to me! In her cookbook, Slow Cooker Freezer Recipes she takes roughly 30 recipes and breaks them down by ingredients for you to shop for at your local grocery or farmers market. Once home, you peel, cut, and prep your ingredients, place in a large Zip Loc freezer bag to store in your freezer for later use. This is genius!  My tactic was always a bit simpler, but always seemed to hover around the word leftovers. Whenever I cooked a stove top meal or a slow cooker meal I always doubled the batch to freeze for later. That was it. But its basically a leftover meal in the freezer. Still a good idea and always fared well when reheated (in the slow cooker), I seem to like hers better because the fresh ingredients (veggies and meats) are frozen at their fresh point as opposed to being placed in the freezer after the cooking process which can lead to less flavor and nutrients. I am excited to try out her cookbook immediately and I encourage all mamas out there to try it as well!

I have even heard of having "Meal Prep Parties" where a group of women get together with all of their ingredients and pack their freezer bag meals for the month. Maybe over a glass of wine...or two (who's counting) :) Its a fun way to get your girlfriends together and make sure you're feeding your family well on those days where cooking just isn't your thing. Stephanie is a Real Food cook so her ingredients come from farmers markets, gardens, farms where animals are grass fed, etc. Although an ideal way to get your food, do your best and what works for you. That, in itself, is enough.

My Family's Pantry Essentials

A well stocked pantry can make all the difference in the world when trying to figure out your next meal. By keeping certain items on hand, you'll be able to select ingredients for the next meal in a pinch. Having those staples will enable you to either gather a meal in minutes or to only run to the local grocery for those fresh items needed for dinner that evening.

What I have come to learn, especially after having kids, is having a well stocked (and nutritious) pantry helps me to prepare dinner without having to worry about serving up a healthy meal. In winter months I find I have more time to deliberate what I'm going to make - with slow cooker meals and hearty meat dishes in the oven. But come Spring and Summer my kids and I live outdoors and the last thing I want is to rush in early from playing to prep for dinner.

Here is a recent photo of my pantry with the items I feel are essential to my family's needs.

Kashi Go Lean Cereal - a quick breakfast option or snack
Quaker Oatmeal Packs - great for toddlers as an afternoon snack
Old Fashioned Oats - add to smoothies for extra fiber
Whole Grain Rice - a side dish (or slow cooker addition) in less than 20 min
Pasta - add some veggies and parmesan cheese and your done
Tuna fish - my favorite pantry lunch item
Taco Seasoning- a mexican dish in a flash
Annie's Shells & White Cheddar - our family's version of mac & cheese
Black, Kidney & Navy Beans - add to anything instead of meat or as a simple side dish with rice
Almond Butter - our main version of peanut butter
Marinades - quick addition to chicken and throw in the oven
Balsamic & Red Wine Vinegar - salad dressing in minutes
Olive Oil - stove top pan prep or salad dressing addition
Diced Tomatoes - chili's, stews, jambalaya - a crockpot staple
Crushed Tomatoes - make your own pasta sauce in seconds!
Tomato Sauce - add flavor to tacos, chili, spaghetti sauce, etc.
Chicken Stock (Low Sodium) - your soup base and crockpot staple

With any of these ingredients you can prepare just about anything at the last minute. Keeping your pantry organized also helps you restock, as needed. Lets face it, with kids its all about keeping things simple!

Peanut Butter: All Natural. One Ingredient.

In our house we put PB on everything - toast, celery, apples, spoons - you name it :) When I was pregnant with my daughter over 5 years ago I had an "ah-ha" moment. As I was growing this baby inside me I came to the realization that I was solely responsible for nourishing this tiny little being. How could I possibly put things into my body knowing it was going directly to my unborn child. Chemicals, toxins, pesticides, etc. I started my own personal nutrition movement with peanut butter and I will never forget it.

I've told this story one thousand times so forgive me if you've heard it before. I am a PB & J girl - always have been and always will be. Its just an easy go-to comfort food for me and not to mention its easy to prepare for the kids. I grew up eating "regular" peanut butter - loaded with sugar and salt - not knowing anything different. And no disrespect to my parents, they didn't know any better either. Who knew peanut butter had so much crap in it? As I embarked on my nutrition movement, I decided to switch from old fashioned "regular" peanut butter to an all natural peanut butter which had only 1 ingredient - peanuts! I was completely unaware there was actually a peanut butter on the market that didn't contain sugar and could provide you the health benefits it intended . It only took me 26 years to discover this and I don't want you to go another day. Once I made the switch I never looked back on any other brand. Natural peanut butter is absolutely delicious and there are so many brands out there now that you can find it almost anywhere!


It is such a simple switch, and yet makes an enormous impact on your health...and your kids. They won't even know the difference! I'll be honest and say its a bit pricier than conventional peanut butter, but worth it in every way.

Tip: If you buy natural PB it requires stirring after opening due to the separation of oil and peanuts. Once purchased, store upside down to allow the oil to mix through evenly. After opening, store in refrigerator.

Here are a few of my favorites:
Trader Joes
Crazy Richards
Whole Foods - My kids LOVE to make their own PB!

Mommy's Lifesavers

Throughout this blog I will periodically be posting items (lifesavers) that I could not live without. These items will be anything from a new baby product, to a new kitchen item, or even my new iPhone (its changed my life in more ways than I have time to explain...but I'm sure I'll try!). 

I hope you find these tips to be useful to you and feel free to share your tips with me - I always welcome ways to make my life easier. xo

Oprah's 21 Day Meditation Challenge

Don't try to argue yourself out of your impulses and drives. - Deepak Chopra
#supersoulsunday

My beautiful and talented sister-in-law sent me an online invitation the other day for Oprah & Deepak Chopra's 21-Day Meditation Challenge. She's very spiritual and pretty bright so I immediately hopped on board. With such a busy day to day schedule with three little ones I really don't take enough time for myself. Even when I get the kids down for their naps I find myself making excuses of what needs to be done around the house or I begin preparing for the next day. Taking this time each day really will be a challenge for me - and I welcome it!

I encourage you all to try it too. We can all do it together. Its a simple way to take time for yourself to reflect on all of the happiness and wonderful things in your life. Its a commitment to your well being and you'll be proud of yourself for completing it. Its easier than running a marathon right?! ;)

According to researchers at Harvard Medical School, here are 7 scientifically proven benefits of meditation:

1. Increased Immunity
2. Emotional Balance
3. Increased Fertility
4. Relieves Irritable Bowel Syndrome
5. Lowers Blood Pressure
6. Anti-Inflammatory
7. Calmness

Source: http://www.smh.com.au/lifestyle/relax--its-good-for-you-20090819-eqlo.html#ixzz1kQtHr9Pm

If you ever thought meditation was not for you, you're not alone. I didn't know much about it myself until a few years ago. What I have come to learn it it can do wonders for your stress level - not to mention your soul. Thank you, Kate.

Two ways to join:
http://www.oprahdeepakmeditation.com/Bestsellers/LandingPage.aspx?BookId=178&af=850
Download an APP called the 21 Day Meditation Challenge.

Mommy's Morning Time

Wow!! As I wake up this morning to snag some much needed Mommy Time, I log onto my computer to see my 1 week old baby (my blog) has hit 1,000 views! I'm so honored that so many are taking a liking to it. Its flattering :)

The truth is, I have always been a morning person...until I had my third baby. There is just so much more to do now during the day that my sleep time became more precious. Instead of setting the alarm, I began waking up whenever the baby (he's 1 now) woke up which usually meant he was crying so I would rush downstairs to fill a bottle before he would wake the little girls. Waking up to a hungry baby is almost as abrupt as waking up to an alarm in the morning which I never really liked anyway - I never wanted to compare my precious baby boy to an alarm clock. So what's the solution, you ask? Well, I was talking to a dear friend the other day who reminded me how precious that time is in the morning when all is quiet in the house while little ones are still asleep. And how taking advantage of that hour (or even 30 min) can make all the difference to your day. I'm in my 30's now, but in my 20's it was my exercise hour - I went for a run outside, did yoga at my local studio, a Pilates DVD, you name it! Once I was done that hour of exercise I felt energized, refreshed, and ready to take on whatever the day had for me. Not to mention my workout was over..yeah!  Once I got pregnant with my third baby I was more worn out, I nursed him for almost a year (which required a 4am wake-up call on most mornings), and just had a busier schedule in general. Then after my dear sweet friend reminded me that is what keeps her sane, it didn't take me long to enjoy that morning hour once again. Its winter now and a bit chilly - I never liked running in the cold - so for me, this hour right now consists of catching up on emails (uninterrupted), sipping my morning coffee, and looking out my front window watching the school kids hop on the morning bus. Its bliss!

So often as mommies we're so worried about others, mainly our kids, we forget about ourselves. Its not selfish to do things for yourself once in a while. A happy mom brings joy into her kids life. You'll radiate with a sense of calm which can only add happiness to your home.

If you choose to carve out some time for yourself during the day - uninterrupted alone time - you won't regret it.

I'm a huge proponent of peace - whatever that means to you. A moment of self-reflection, prayer, meditation  relaxation, yoga, etc. As a mom, it will help you in whatever form you choose. It will bring you peace and release some stress which is good for your body & soul.

Don't forget to take care  of YOU! And thank you Lisa for reminding me to take care of ME :) xo

Smoothies: Your New Grab n Go!

Speaking of the most important meal of the day...Have you ever been stuck in a rut when it comes to pulling together a quick breakfast for your kids - whether at home or on the go. My answer to that is a smoothie! They can be the perfect way to start your little one's day, assuming you put all the right things in it :) What are some of your favorite fruits, veggies, additions, etc. I've been making smoothies for what seems like forever - they just used to be called protein shakes for my husband and I. When we realized we'd rather be eating our protein than drinking it, smoothies became more about added vitamins and nutrients and less about weight-loss. I make these for my kids almost everyday for either breakfast or snack.

If my three year old had her way she would eat pretzels and little gold fishes all day long, literally. The other day she actually asked me for pretzels for breakfast. I immediately said "no" and redirected her to a better option which she ended up choosing herself - a smoothie! She LOVES smoothies and even helps me gather the ingredients in our kitchen. I use a regular old blender and measure out the ingredients to let her throw in. Smoothies allow me to feel like my children are beginning their day by getting a TON of nutrition in a small meal.  You can make hundreds of different variations, but my family's guidelines to a delicious smoothie include:

Frozen Fruit - Use instead of ice for added vitamins and flavor.
Fresh Fruit - Loaded with Vitamins, Minerals, & Antioxidants.
Old Fashioned Oats - Low in Fat, High in Fiber, High in Protein.
Ground Flax Seed- Contains Essential Fatty Acids - Omega 3 & Omega 6.
Goji Powder - Noted as of of the worlds most nutrient rich foods!
Almond Milk - Low in Fat & Calories. High in Calcium. (or simply a splash of water will do)
Kids Greek Yogurt - High in Protein & Makes Rich & Creamy. (or adult size if you're making for the fam!)

(excuse my photography skills)

This may seem like alot, but it only takes a little of each ingredient to make a yummy, nutritious & quick breakfast! Plus they get to drink out of a straw which is "super cool". You make a big batch and split it between all of you - and there you have it! Maybe your husband will even take a liking to it..mine will eat anything made for him :) Enjoy!

The Most Important Meal of the Day

Yes, its still breakfast! But now I know why and I'm gonna share it with you.

Beginning each day with the perfect combination of fuel, I mean food, will set you off on the right track. This goes true for adults and children, alike. Its amazing how all of the typical foods marketed for breakfast consumption just aren't that good for you - most cereals, bagels, donuts, waffles, toaster pastries, etc. Starting your day off with any of these foods won't give your body (and brain) the proper nutrition and fuel for energy, alertness, and problem-solving it needs to survive throughout the day. Believe me, I understand how quickly mornings go by as you're preparing for the day, getting ready for work, getting kids dressed and off to school. This is why its important to CHOOSE the right fuel for your day.

I'm a big advocate for Almond Milk. Its lower in fat and calories than cow's milk and Almond Milk is a good source of vitamins A & D and Calcium. I actually find it quite yummy in cereals and smoothies - and my kids haven't complained once! My husband is also lactose intolerant so its an excellent alternative in our household :)

Examples of Quick Good Fuel Choices:
1 Cup Kashi Cereal with Almond Milk & 1/2 banana
1 cup Steel Cut Oatmeal with Almond Milk (or water) and a 1/4 cup of Blueberries
1 Slice of Whole Wheat Toast & 1 Sliced Hard Boiled Egg & 1/2 banana
1 Slice Whole Wheat Toast with 2 Tbsp Peanut Butter (one ingredient. peanuts.) & 1/2 banana
Greek Yogurt w/ Granola
Delicious Fruit Smoothie (Recipes to follow in future post)

Any of these combinations above will give you the vitamins & minerals you need, as well as the sustainable carbohydrates and protein to stay fuller longer until your next meal. You won't have that mid-morning sugar spike (or crash) that will make you cranky, tired, or grabbing that sugary drink or snack. Imagine how you feel on mornings when you grab a bagel with your morning coffee. How long does it take for you to feel tired, sluggish, or even hungry again? Probably pretty quickly if you've ever paid attention. But if you choose one of the options above (or a similar low fat, high protein choice) you will feel satisfied, clean, and energized to start your day!

My kids eat all of the breakfast options above and give them a BIG two thumbs up! I hope that when they're choosing these meals they're off to school with the right fuel and mindset to begin THEIR day :)

Don't forget your water!! Fill your water bottle up and aim to finish it by lunch. Then fill it again, and again.
xo

There is No Better Role Model Than YOU

...No pressure :)

It is so true. Mom and dad are a child's first line of defense when it comes to nutrition. They model your behavior and learn from your habits. Of course, kids will still be kids. Chicken Nuggets and Mac & Cheese are always going to be in their Top 10. I'm here to tell you there is nothing wrong with that. Its ok to allow your kids the choice of Chicken Nuggets and Mac & Cheese every once in a while, but certainly not everyday and I would recommend Organic Annie's Mac & Cheese whenever possible. I have an excellent recipe for organic homemade mac & cheese (which I'll share in a future post) but its a tougher sell for little ones. If you do allow them that choice one night, put it with a side of veggies and a glass of Organic Milk. Make it a full meal.

It is our job as parents to choose the right food options for kids. It first starts at the supermarket with what we put into our carts, then at home with the food we prepare at each meal. You want to provide your kids with variety. Their little taste buds need to explore. It takes time and exposure of a certain food for a child to take a liking to it - sometimes up to 20 times. Maybe they honestly never will like broccoli, but you won't go down without a fight. Its important for you to expose your children to many different types of food - colors, shapes, sizes, textures, etc. Allow them to come to the market with you. Ask them to pick out a new fruit or vegetable to try. Let them prepare it with you - they may end up trying it, or even liking it - you may be surprised!

My kids already eat Almond Butter (one ingredient. Almonds.) so this wasn't too outside the box, but the other day I took them with me to the grocery store (as I always do) and allowed them to "make their own" Almond Butter from the fancy machine. They thought it was the coolest thing and started licking it right out of the container. Maybe this could be a fun new thing you could try with your kids - they may even take a liking to it!

Be their role model. Be their inspiration. Be their first & last hug of the day. Before you know it they'll be grown up and the world's influences will get in the way. You want them to remember where they started...with YOU.

Water...and Those Other Drinks

People ask me what I tend to drink on a daily basis if I don't drink soda, tea, fruit drinks, etc.. The truth is coffee is my #1 choice in the morning, but the only real liquid our bodies need is Water. Its that simple. Most of the human body is made up of water which is why it is so essential. It is shown to provide our bodies tissues with proper nutrients and removing waste from our cells. Think of water as cleansing your system of debris. I'm not going to go all scientific on you, but I will tell you why we need to remove soda, processed fruit juices, and sports drinks from our diets. Just get rid of them, gone!

Soda is pure chemicals. There is nothing simple, natural, and nutritious about them. Frankly they don't even taste good if you really pay attention. When you're "craving" that soda, what you're really craving is the caffeine jolt, that sugar high, or in some cases you think you're curbing your appetite. You have never been more wrong. Those chemicals in soda are harmful. They have a negative reaction to your cells which make them work harder trying to remove those toxins instead of working towards bringing in nutrients from your better food choices. By replacing soda with water - even pure sparkling water - you will feel better, sleep better, and loose those sugar cravings. Add lemon to your water for a bit of flavor or Poland Spring 100% Sparkling Water is my family's go-to, just try it. It is worth the couple days of grumpiness to rid your diet of soda. In the long run, you'll thank me!

Juice. Huh? I feel like there is no "real" juice out there anymore. Nor is it necessary. My main frustration with juice is that we feed it to our kids thinking its good for them. They NEED it. No they don't. Juice is sugar. We need to accept that. Although, its not harmful to our children it can lead to further sugar cravings and crashes. I came to this realization when my oldest child started school. Each day I would pack her a juice box. Thats what kids drink, right? What did I know? I even bought organic juice thinking I was being such a great mom. What I came to know was that its only added sugar she didn't need. Instead, I bought her a CamelBak water bottle which I fill at the beginning of each day. During the day her choices are water or milk. There is still a juice box here and there, but rarely does she ask me for it. If I do buy juice its Apple & Eve. Your body knows what it wants and needs. Kids bodies will learn to realize that too as soon as we start feeding them REAL food.

Oh Sports Drinks. I've never liked Sports Drinks so its never been a big discussion in our household. But it is something I feel super passionate about to share. I feel like Sports Drinks have become an American Pastime with Sports. I am a huge proponent of choices - hence the name of my blog. But kids don't have many choices since they're not doing the shopping. Therefore its up to the parents. I believe most parents think they're doing everything right with purchasing sports drinks to fuel their child during sports. I'm here to argue that and tell you its too much sugar and sodium for their little bodies. According to the American Heart Association, kids under age 8 shouldn't exceed 1,000mg of sodium and 13g of sugar a day. One easy math equation for you is that an 8oz bottle of a VERY popular sports drink has 440mg of sodium and 56g of sugar - in ONE bottle. I understand sports drinks are marketed that they provide us replenishment of electrolytes after playing intense sports, but for kids this can be very dangerous with the amount of sugar and sodium they're ingesting.  Water is just fine for them. If you're concerned about the needed electrolytes go for Coconut Water - its an easy and fresh way to replenish your body after exercise. Although coconut water can be tough on its own to drink (it has a distinct flavor), it can be mixed with regular water for those added electrolytes you're looking for. If kids are thirsty, they won't care :)

Nutrition. Health & Wellness. Live and Love.

Ahhh...all the things I love. Nutrition. Health & Wellness. Living and Loving.

What else do you need? As long as we have these essentials we'll be ok. This is the motto I run my family from and it seems to be working for us. I promise it can work for you too.

What I have come to learn over the years is once you stop obsessing about food it works with you, not against you. If only I had these tools when I was young I would understand the world of health and nutrition better and use food to help me feel good, study better, run faster, be more aware. Instead we choose to fill our bodies with chemicals and toxins which only harm us. And then, in adulthood we spend countless hours trying to reverse all of the damage. For what? Lets instead teach our children what we didn't know and allow them to make these healthy choices for themselves. Allow them to realize when they choose poorly, the results aren't fun. Feeling tired, continuously hungry, emotional, even depressed. There is so much that food can give us and we're not providing our bodies the proper nutrition to thrive.

Once we figure out the proper tools of nutrition, living is much more fun. Our attitudes change, our outlook changes, even sometimes our passion changes (wink wink). A few tweaks in our diets can make all the difference in how we feel.

Love - who doesn't need, want, crave love? Whether it be from a parent, spouse, sibling, child, or pet. Love is that unconditional feeling of acceptance and support. Smiling is love. Kindness is love. Hugs are love. Food is not. Food is not here to fill a void. Its for nourishment and growth. Once we allow ourselves to understand that, it'll be your "ah ha" moment.

Enjoy your weekend. Tips start Monday!

About Me: From One Mama to Another

Hi, my name is Kristen. I am a stay at home mother of 3 beautiful children (ages 5,3, & 1) and a Nutrition and Wellness Advocate. I have never been more passionate about health & wellness until I was pregnant with my first child over 5 years ago. 

Although I always knew that eating healthy was the right thing to do, I never knew why. The "why" is the most important. It can help us grow, heal, cure, concentrate, and ultimately live better. My goal is to educate kids NOW before its too late on how to read their own bodies and do all of these wonderful things for themselves.

I consider my kids to be healthy eaters (for the most part) and I constantly get asked questions as to how that is possible. My quick answer is to start them early - eating as much variety and healthy options as possible when they're little. I still have many "kid staples" in my pantry because my intention is to not deprive them from making some of their own decisions when it comes to food, but rather to allow them to hopefully make the better choice when it comes to what they want for a snack.

I’m not an expert, nor am I claiming to be. I'm always learning and through trial and error I have compiled enough knowledge to know what is good and what we shouldn't be putting into our bodies - let alone, our children’s. I'll be the first to admit I love sweets and its important to me not to deprive myself of a little treat every once in a while. I am not here to tell you what you can’t eat - I’m here to tell you all of the wonderfully nourishing things you CAN! And those important “cans” will lead you in the right path of good choices.

Health is it, kids. And we all have choices to make. Breakfast. Lunch. Dinner. Each day provides us with the opportunity to choose. Lets choose right!

While I thrive on all things healthy, I am far from perfect. I consider myself an average suburban mama who wants nothing else than to share positive and insightful information that might help another mother out there. Recently dubbed the Nutrition Mama by my girlfriends, I will provide you my tips & tricks I have learned over the years and how they work for my family. I hope they work for yours too!

xo