Tasty Tuesday: Healthy Ground Turkey Enchiladas

The return of chilly weather along with all of us staying #safeathome can bring on the comfort food cravings! Try this recipe for some “better for you” enchiladas by using whole-wheat tortillas instead of the traditional white flour ones and replacing ground beef with ground turkey. Let us know what you think!
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WHAT YOU NEED:

Ground Turkey Mixture –

1 to 1.5 pounds lean ground turkey
1 packet preferred taco seasoning
1 can mild or hot Rotel (diced tomatoes and green chiles)
1/4 cup water

Other Ingredients:

8 whole-wheat tortillas
2 cups sharp cheddar or colby jack shredded cheese
12 oz red enchilada sauce

Break up lean ground turkey in a stovetop skillet over medium heat. Once it’s no longer pink, drain off excess fat if necessary and reduce heat to low. Add in Rotel and water, then sprinkle taco seasoning evenly. Stir to coat.

Optional: Stir 1/3 cup of your red enchilada sauce into the ground turkey mixture for extra oomph.

Allow mixture to simmer and thicken up for about 5 minutes. Remove from heat and get ready to assemble.

ASSEMBLING ENCHILADAS:

Preheat oven to 375 degrees. Spread a thin layer of enchilada sauce on the base of your 9 x 13 baking pan.

Spoon about 1/4 cup of ground turkey into each tortilla, along with a pinch of cheese. Tuck the corners and roll them tightly. Arrange enchiladas side-by-side inside the pan. Once the pan is full, pour the remaining enchilada sauce over the top of the tortillas and sprinkle remaining cheese evenly.

Bake for 15 – 18 minutes or until cheese is bubbly and edges start browning.

YUMMM!

Recipe from Whatsformealprep.com.

Tasty Tuesday: Baked Chili Lime Tortilla Chips

In a weird and crazy time, we at BCFF wish to bring you normalcy and comfort, and what brings more comfort than food?

To proceed with normal programming, we have yet another Tasty Tuesday for everyone! This weeks recipe is quite simple and utilizes common, every day items as well is a recipe children can definitely assist with… Baked Chili Lime Tortilla Chips! Basically this recipe requires either corn or flour tortillas (whatever you have on hand is fine!), some chili powder, and lime juice. We recommend dipping these chips in home made guacamole or a mango salsa (peep our recipe from this summer for that!). Hang in there everyone and stay healthy!

Ingredients:

– 3 tablespoons olive oil

– 1 tablespoon lime juice

– 1 teaspoon chili powder

– 1/4 teaspoon garlic powder

– 10-15 tortillas (corn or flour, although we prefer corn!) – about 1/2 teaspoon salt, or to taste

Directions:

– Preheat oven to 325 degrees F. Stir together olive oil, lime juice, chili powder, and garlic powder in small bowl.

– With a brush or back of spoon, spread a thin layer of the mixture on each side of the tortillas.

– Cut the tortillas into sixths (can stack and cut multiple at once). You can either use a pizza cutter or kitchen sheers. *this can be fun for kids!*

– Arrange cut triangles into a single layer on baking sheet lined with parchment paper or well oiled.

– Bake for 20-25 minutes. You know chips are done with the ends start to curl up. The last five minutes are important as they can quickly start to burn.

– Garnish with salt.

Recipe from: Weary Chef

Tasty Tuesday: Shrimp Stir Fry

Easy, yummy, nutritious, AND colorful? What more could you want in a meal?! Well, we got ya covered this week for Tasty Tuesday with Easy, Meal-Prep Shrimp Stir Fry!


March is Kidney cancer awareness (along with Colorectal and Multiple Myeloma), and one of the main risk factors for Kidney cancer is obesity. One way to reduce the rate of obesity is by having a healthy, well-balanced diet which typically does not include fast food. 😬


In order to avoid consuming too much fast food, it may help to meal prep! Having healthy, ready to go meals is not only very convenient, good for your health, but also good for your wallet (it’s like a triple win!).


Check out this week’s recipe, and let us know what you think.

Ingredients:
– 1 lb. shrimp
– 1 tablespoon avocado or olive oil
– salt and pepper
– 2 med/large zucchini, chopped
– 1 red bell pepper, sliced
– 1 yellow bell pepper, sliced
Stir Fry Sauce:
– 1/4 cup low sodium soy sauce or coconut aminos
– 1 tablespoon raw honey
– 2 cloves fresh garlic, grated
– 1 inch fresh nob ginger, peeled and grated
– 1 teaspoon chili flakes
– 1 tablespoon sesame seeds

Directions:
– In a small bowl, whisk together all sauce ingredients
– Heat oil in skillet or wok over medium/high heat. Add shrimp and cook, stirring occasionally until cooked through (should be about 3-4 minutes)
– Stir in prepped veggies and cook for an additional 2-3 minutes
– Pour sauce over the top and coat the shrimp and veggies
– Keep refrigerated in airtight container for up to 4-5 days, or freeze for up to 2 months

Recipe from: Clean Food Crush.com

Tasty Tuesday: Unstuffed Pepper Bowls

Tuesday already? Yep, you bet.
Happy Tasty Tuesday, everyone!


Today, in honor of the month of March being Colon Cancer Awareness Month, we have Unstuffed Pepper Bowls with ground turkey, instead of ground beef. Lean proteins such as poultry, egg, beans are better to consume in comparison to red meats such as pork, beef, lamb. High red meat consumption is a risk factor for colon cancer (high consumption is over 500 g/week). This high consumption has actually been shown to increase risk of Colon Cancer by 20-30% 😲 Red meat, unfortunately, has high levels of saturated fats which can increase chances of not only cancer, but heart disease as well.


Let us know what you think! And, as always, enjoy!

Ingredients:
– 2 Tbsp olive oil, divided
– 1 small yellow onion, diced (1 cup)
– 2 cups chopped bell pepper (any color)
– Salt and freshly ground black pepper, to taste
– 1 lb lean ground turkey
– 2 cloves garlic, minced (2 tsp)
– 1 tsp chili powder
– 1 tsp ground cumin
– Few dashes cayenne pepper, (optional)
– 1 (14.5 oz) can diced tomatoes, drained
– 3 Tbsp minced fresh parsley
– 2 (10 oz) pkgs. frozen cauliflower rice, cooked according to package instructions and seasoned with salt
– 1 cup finely shredded cheddar cheese (optional)

Directions:
Heat 1 Tbsp olive oil in a 12-inch non-stick skillet over medium-high heat.
Add onion and saute 2 minutes then add in bell peppers, season with salt and pepper and saute until softened, about 6 minutes.
Transfer pepper mixture to a plate. Heat remaining 1 Tbsp olive oil in skillet over medium-high heat.
Add in turkey in large crumbles, season with salt and pepper.
Let rest, until golden brown on bottom, about 2 minutes then toss.
Continue to cook and break up turkey, about 2 minutes more, until almost fully cooked through, then add garlic, chili powder, cumin and cayenne.
Cook turkey through then stir in tomatoes and pepper mixture and warm through, about 1 minute. Stir in parsley.
Plate cauliflower rice, top with cheddar cheese (I like to add it in the middle layer so it melts nicely), then finish with ground turkey mixture!

Recipe source: Cooking Classy

Tasty Tuesday: Spicy Black Bean Soup

Tasty Tuesday is here yet again! Today, in honor of the warmer weather, we have recipe to warm your bellies! ☺️


Today’s recipe of Spicy Black Bean Soup is vegan, gluten free, high in fiber and protein, and low in fat- AKA perfect for anyone and everyone!


Black beans are wonderful sources of protein, which is essential for our bodies to rebuild and repair tissues- it helps our bones, our skin, our muscles, and our blood.


This recipe also has a ton of vegetables in it, which only helps to meet the daily recommended intake of 5 servings of fruits/veggies per day!


As always, let us know what you think, and enjoy!

Ingredients:
– 1 heaping cup diced onion (1 small or 1/2 a large)
– 1 heaping cup peeled and diced carrot
– 1 diced green pepper
– 1 cup chopped celery
– 1/2 a jalapeno, de-seeded and minced (or a whole one for extra spiciness)
– 3 cloves garlic, minced
– 2 tsp each cumin, oregano and chili powder
– 3–4 cups vegetable broth (start with 3 cups, add a bit if it seems too thick)
– 1 cup (250 mL) tomato sauce (any plain tomato pasta sauce works)
– 1 19 oz can black beans, drained and rinsed (330 g, about 2 cups cooked beans)
– 1/2 cup finely chopped cilantro
– salt and pepper, to taste
– squeeze of fresh lime juice

Directions:
Add the onion, carrot, celery, garlic and bell pepper to a soup pot with a bit of the vegetable broth and cook for 5-10 minutes until starting to soften, stirring occasionally. You can saute in a bit of olive oil if you prefer.
Stir in the spices and cook for a few more minutes.
Add the broth, tomato sauce and black beans and bring to a simmer. Simmer lightly until the carrots are tender, about 15 minutes.
Scoop half of the soup into a blender and puree until very smooth. Alternatively, you can use an immersion blender in the pot but I like the creaminess achieved by transferring it to the blender.
Pour the blended soup back into the pot and stir in the cilantro. Season with salt and pepper and add a squeeze of fresh lime juice, if desired.

**Thanks for the recipe: from RunningonRealFood.com**

Tasty Tuesday: Chocolate Hummus

A Chocolate-y Tasty Tuesday that’s healthy? What more could we want!
Plain hummus is great with veggies, crackers, bread, etc, but today’s CHOCOLATE hummus is great with fruits, whole grain pretzels, and dried fruit chips.
We have the hook up today with this simple 5-minute recipe.
Chocolate Hummus is a good alternative to perhaps other dessert options, (did someone say Girl Scout cookie season?!) but of course, everything is good in moderation. 😋

Ingredients:
Food processor or blender
1 can of chickpeas (15 oz) drained and rinsed
1/4 cup unsweetened cocoa powder
3-4 tablespoons pure maple syrup
3 tablespoons tahini
1.5 teaspoon vanilla
4 tablespoons water
A pinch of salt

Directions:
Combine all ingredients into the food processor or blender. Process/blend until smooth. Serve in a bowl and drizzle with additional maple syrup, cocoa powder and flakey salt.

Recipe credit from Real Simple.com

Tasty Tuesday: Tofu Stir Fry

It’s a Tofu Tasty Tuesday! Yep- tofu- but don’t run away at that word! Tofu is nothing to be afraid of. It is an AWESOME meat alternative, providing ample amounts of protein.


When we talk in the classrooms about sources of protein, most kids have never tried even tofu and automatically think it is gross. Well, we’re here today to change their, and your, minds! Tofu can be delicious and is a great alternative to our typical meat-protein diets.


The recipe today is for a tofu stir fry- a simple, easily personalized dish. As always, let us know what you think!

Ingredients:
– 2 (14 oz) packages extra firm tofu (very important to get extra firm!)
– 1 tablespoon canola oil
– 3 tablespoons soy sauce, divided
– 3 large garlic cloves
– 1 small bunch of green onions, finely chopped
– 1 tablespoon minced ginger
– 1 – 2 teaspoons of chili paste (or 1/4-1/2 teaspoon red pepper flakes)
– 10 oz baby spinach
– 2 tablespoons toasted sesame seeds
– 2 teaspoons sesame oil

Plus: brown rice, cauliflower rice, rice noodles, or quinoa for serving, as well as any other vegetables you wish to include

Directions:
1. Drain the tofu. Wrap each block in a double layer of paper towels and pat dry, pressing down on the tofu lightly to squeeze out excess moisture. Cut the tofu into 3/4-inch cubes.
2. In a large nonstick skillet or wok, heat the canola oil over medium-high heat. Once the oil is hot but not smoking, add the tofu (be careful, as the oil will splatter a little bit) and drizzle with 1 tablespoon soy sauce. Sauté, stirring every minute or so until the tofu is nicely colored on all sides and the moisture has cooked off, about 8 to 10 minutes. ** Sitting for a while on one side is what will allow the tofu to brown.**
3. Add the garlic, roughly two-thirds of the green onion, ginger, chili paste, and the remaining 2 tablespoons soy sauce. Stir and cook until fragrant, about 1 minute.
4. Add several large handfuls of spinach, stirring as you go so that it wilts and you can fit more in the pan. Once the first addition has wilted, continue to add and wilt the spinach by handfuls, until all of the spinach is added.
5. Stir in the sesame seeds. Stir in the sesame oil. Remove from the heat. Sprinkle the reserved green onions over the top.
6. Serve hot, with brown rice, noodles, or whatever you like, along with a few dashes of additional soy sauce and chili paste or flakes to taste.

Recipe adapted from: WellPlated.com

Tasty Tuesday: Valentine’s Day Cuties

*Drum roll please…. * It’s time for another Tasty Tuesday!


Valentine’s Day is this Friday, and while we love that there is a day designated to show our love for one another, we don’t necessarily love how much artificial sugars our bodies ingest that day. 😧


We too love chocolates, candies, cakes, cookies.. you name it, buttttt we should also aim to keep our sugars under a certain amount each day- about 26 grams for women and 34 grams for men. Watching the amount of artificial sugars we consume is a great lesson to teach to our kids as well.

So instead of handing out conversation candies or lollipops to their friends at school, try Conversation Cuties!!! Cuties are still sweet, small, and easily personalized, not to mention full of vitamins and minerals.


Have your kiddos write their own messages to their friends and make it a fun activity! All you need is a bag of Cuties and a permanent marker 🥰

Tasty Tuesday: Black Bean Sloppy Joes

Meatless Monday for Tasty Tuesday!
Black beans are an awesome meat alternative, and are packed with fiber, potassium, and protein. We love trying new ways to incorporate legumes and/or vegetables into meals, instead of meats all the time. Having Meatless Mondays really encourages us to try new recipes every week! Let us know what you think.

Ingredients:
2 tablespoons extra virgin olive oil
1 small yellow onion, diced
2 cloves garlic, minced
15 ounce can black beans, rinsed and drained
1 green pepper, seeds removed and diced
1 red pepper, seeds removed and diced
14 ounce can crushed tomatoes
8 ounce can tomato sauce
2 tablespoons brown sugar
1 teaspoon yellow mustard
1/2 teaspoon kosher salt
1/4 teaspoon black pepper
1/4 teaspoon crushed red pepper flakes
8 hamburger buns

Directions:
In a large skillet, heat the olive oil over medium heat. When hot, add the onion and garlic, stirring frequently, and saute until the onions are translucent.
Add the black beans, green pepper, and red pepper and cook for 5 minutes (until the peppers have softened). Add the remaining ingredients and stir well. Cook for 10 minutes, stirring occasionally, until the sauce is hot. Turn off heat and let rest for 5 minutes before serving.
Serve on hamburger buns.
** Recipe adapted from Honey and Birch**