Clean Eating Groups

I am loving the January feeling of this January. Sometimes I get a little case of the post-Christmas blues. My parents leave for Florida right after Christmas and it will be months before I see them again. The festiveness of the season is over. The rushing around and busy-ness is behind us (and it’s a relief, but also a little sad). We’ll see family and friends less again….

But not this year. This year I am all-in to this January thing. Goal setting, vision boards, resolutions, oh my!

 

I am energized, still plugging away at goal setting. (Is it this hard for everyone?!) I made a Google calendar and generally mapped out my time so I feel more purposeful and with direction during each day. I joined a vision board group on Facebook. I started a new personal development book. The Beachbody Health Bet started this past Monday and I started a new workout program- Core de Force. I’m finishing up Body Beast, a program I’ve been wanting to do for ages and have absolutely loved. So I am all geared up. Plus, now I am running a clean eating group with my team. It starts Monday!

What is a clean eating group? you might be wondering. In general, our clean eating groups are private groups on Facebook. We provide some information on clean eating, as well as a meal plan for the week, complete with recipes and a grocery list. During the week, participants are asked to post what they’re eating. And we are all committed to eating clean for the course of the group, usually 5 or 7 days. Basically, no white flour, no white sugar, no processed foods, no alcohol. Hey, it’s only 5 days! Hopefully you’ll continue with clean eating when the group is over, but knowing that it’s only 5 days can make it easier to take this step. After the 5 days, you can decide how “strict” you’re going to be. If you really commit to the group, it can help keep you accountable. You are more likely to stick to the guidelines if you’re feeling committed to the group. What will keep you committed? Motivation, support, inspiration. Maybe even a little guilt! I’d feel guilty eating something that wasn’t allowed. I can do that for 5 days. It can be motivating and inspiring to see what everyone else is eating, too.

What can happen in just 5-7 days? You’d be amazed. Depending on your regular diet before the group started, you might detox. By the end of the group you’ll have reduced your cravings, probably lost some weight, learned a few things about clean eating. It can help you with brand new goals, or help you commit to goals from which you’ve strayed. It might even change your life. Clean eating has changed mine! You would be amazed at what a difference it makes. Clearer skin, more energy, better moods, clearer thinking. And the effects can spill over to people in your life, too!

What makes a clean eating group great? The best clean eating groups are the ones with the most participation. When you really post what you eat, you have a better chance of success with your own goals. It’s like keeping a food journal (shown in studies to be effective in losing weight) that other people can see. People who are like-minded and there to support you and cheer you on. There’s a cycle to it; you post and inspire someone and they post and inspire someone. When the group gets on a roll, it’s easier to stick to your goals and succeed.  Some people might feel uncomfortable posting at first. Maybe they’re shy, maybe they feel silly posting what they’re eating, maybe they’re intimidated by other people in the group who post gorgeous, exotic, super-healthy meals on fancy plates. If you can get past the initial discomfort, you’ll start to feel the camaraderie. I’ve come out of some groups feeling like I’d made some new friends. And it’s uplifting to see someone else doing well!

Why join a clean eating group? If you’re looking to learn more about clean eating or get some new ideas, a clean eating group would be a great place for you. It’s also a good way to lose to a few pounds, get back on track after a bad spell of eating (like after the holidays!), or kick some bad habits. Some people join just to learn what clean eating is, some want new recipes and food ideas, some want to stop drinking soda (for example) and need some support.

Why am I especially excited for this clean eating group? Because it’s January! There’s a feeling of freshness and renewal and energy. I’m also excited for the timing with my fitness goals. I really want to commit more stringently to the eating plan that comes with Core de Force. I was not so stringent with Body Beast, and it makes a big difference in your results. When I am part of a clean eating group, I always make better food choices and I always learn something. I also lose a pound or two or three! I feel like I’m feeling so energized and other people are, too; this group is bound to be great.

If you’d like to give it a try, comment here! Or visit me over on Facebook and send me a message. It’s not too late to join!

Autumn’s Italian Meatballs

Meatballs are a favorite around here because everyone heats them. Sigh….

They even eat them leftover for lunch! Is there anything better than that?

I usually just wing it with my meatballs- following a general formula of 1 cup breadcrumbs and 1 egg per 1 pound of meat. I might swap out some of the breadcrumbs for some grated parmesan. And they’re good. But I love Autumn Calabrese’s recipes from her cookbook, Fixate, so I thought I’d give this recipe a try. I didn’t tell anyone what I was doing, because they would be immediately suspicious. After dinner last night Rose asked me if I did something different because they were “really, really good.” Luke said he liked them a lot, too! And Frances, who usually just takes the leftover whole wheat pasta for lunch, asked for a meatball with her pasta. So I guess this is our new meatball recipe!

Print Recipe
Autumn's Italian Meatballs
(from Fixate by Autumn Calabrese)
Instructions
  1. Preheat oven to 425 degrees F
  2. Line large baking sheet with parchment paper, lightly coated with cooking spray
  3. Place bread crumbs and milk in a small bowl. Set aside; soak for 10 minutes
  4. Heat oil in medium skillet over medium-low heat
  5. Add onion; cook, stirring frequently, for 5 to 6 minutes, or until onion is translucent
  6. Add garlic; cook, stirring frequently, for 1 minute
  7. Combine onion mixture, turkey, eggs, parsley, cheese, oregano, salt, pepper, and bread crumb mixture in a large bowl; mix well with clean hands or wooden spoon. Refrigerate, covered, for 1 hour
  8. With clean wet hands, form turkey mixture into approximately 42 1-inch meatballs; arrange onto prepared baking sheet
  9. Bake for 13 to 18 minutes, or until browned and cooked through
Recipe Notes

I tweaked the recipe just a little bit. I used two pounds of ground turkey and one pound of grass fed ground beef. I also omitted the onion because my bubble of meatball happiness might have burst if just one of my children found an onion.

Serve topped with tomato sauce. Autumn has a great sauce recipe, too! I'll share that soon. In the meantime, try making your own or use jarred sauce. Just check the ingredients; watch out for added sugar. Look for a brand that has just tomatoes and spices. Rao's is a great one, but a bit pricey.

Enjoy 🙂

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15 Minute Chicken & Veggies

This might be my new favorite recipe. It’s so easy, so fast, and so convenient. My sister-in-law recommended it and I’m so happy she shared it! She found it over at gimmedelicious.

What do I love so much? It’s totally healthy. You make it in one pan. There’s little prep. It cooks so fast. It’s delicious. It makes great leftovers.

This recipe is perfect for an evening where you have to pick up the kids somewhere or run an errand or something. I made it on a Tuesday when my kids had religion until 5:30. Pick-up at 5:30 throws a wrench into my dinner plans. With this recipe I got everything ready to go while they were at religion class and then threw the pan in the oven when we got home. It cooks in 15 minutes. If you have some quinoa ready ahead of time or throw a sweet potato in the microwave, you’ll have everything ready for a super healthy dinner.

I haven’t played around with it much, but I imagine you could change up the vegetables in the recipe and try different spices, too.

Pack up the leftovers for healthy lunches!

Print Recipe
15 Minute Chicken & Veggies
from http://gimmedelicious.com/2016/03/22/15-minute-healthy-roasted-chicken-and-veggies/
Instructions
  1. Preheat oven to 500 degrees F
  2. Place chopped chicken and veggies on roasting pan
  3. Add the olive oil and seasonings; toss to combine
  4. Cook for 15 minutes, or until chicken is cooked through and veggies are tender
Recipe Notes

I found the chicken was cooked perfectly in the 15 minutes, but you may need to adjust time slightly.

Enjoy!!

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Happy New Year!

I can’t believe it’s been about a month since I posted 🙁

 

December kinda kicked my ass this year.

Kids home sick from school, a nasty case of strep throat, my mom’s birthday, and of course Christmas with all the fun things that come with it…going to see the Nutcracker, two Christmas concerts and a Christmas play, Christmas Eve, Christmas Day, the day after Christmas with family we don’t see on Christmas.

We also decided to take a little road trip to Arlington, VA to visit my brother, sister-in-law, and niece. We drove down on Wednesday (the drive was torture- 6 hours of volume and traffic) and just got home today. We went sightseeing in DC and spent a lot of quality time with them. It always amazes me how close my kids are with my Virginia family. They all enjoy each other so much. In between sightseeing and out-and-about stuff, there was painting and jewelry making, games, cooking, watching movies, walking the dog, going in the hot tub. It was a non-stop party. We even stayed up past midnight last night! Unfortunately, we also have two new cases of strep and some general colds and crustiness. Ugh. Who else but family would welcome a germy family of six for four days in December?

That was a ton of fun, and I wouldn’t change a thing. I’m just feeling like tomorrow might really be my January 1st. No workout today, no food shopping, no prepping for the week ahead. We picked up a pizza on the way home and I scratched out a meal plan somewhere in New Jersey. Luckily we made it home in about 4 hours, but we’re all still wiped out. We have enough milk to get through breakfast, so I’m just looking forward to a shower and pjs.

But I am so excited for the new year. And I don’t think I have ever been this excited for January. The fall is a busy time of year, and then from Thanksgiving to Christmas things just pick up speed. The week between Christmas and New Year’s feels like a limbo land. The bulk of the craziness is over but you can’t really settle back into routine. New Year’s Eve is coming, the kids are off from school, the house is still crazy from Christmas, there’s still more family stuff going on…I will be so happy to do a big, normal food shopping and settle in for a little winter downtime.

I’m also itching to get at some planning and organizing. I have a new planner and calendar I haven’t touched yet, and hope to sit down tomorrow to work on those. (I’m sure organized people have this done already!) I have been reading up on and practicing setting goals and that kind of stuff. I feel the excitement of a new year and a chance to refresh and recommit. In my wonderings I stumbled across the idea of a bullet journal. It sounds like something I need to explore….Have you ever heard of a bullet journal?

I’m also looking forward to settling down to my regular workouts and nutrition. Too many “treats” have me feeling pretty gross. Time to reboot!

I am a week behind in Body Beast. I was supposed to finish up on Saturday, the 7th, but being sick and the holidays and then being away have me off schedule. The timing had been perfect as I was going to start Core de Force on the 9th as my program for the Beachbody Health Bet. But, things aren’t always perfect and don’t always go as planned. I’ll have to overlap the two for a week or so. I am excited to complete Body Beast, and even more excited to get going with Core de Force! I think it will be a nice change. The Health Bet couldn’t come at a better time. I love the added accountability and motivation.

Are you hatching plans for 2017? Making resolutions? I’d love to hear some!

Savory Turkey and Sweet Potato Hash

I found this recipe in my Country Heat eating plan and it’s become a regular. It’s something different, it’s super easy, and it’s protein-veggies-carb all in one pan. We will have it for dinner paired with a salad. Or I’ll make a big batch on Sunday and use it for lunches during the week.

savory-turkey-and-sweet-potato-hash

Print Recipe
Savory Turkey and Sweet Potato Hash
(from Country Heat Eating Plan)
Prep Time 10 minutes
Cook Time 20 minutes
Servings
about 3/4 cup each
Prep Time 10 minutes
Cook Time 20 minutes
Servings
about 3/4 cup each
Instructions
  1. Heat onion in medium skillet over medium-high heat.
  2. Add onion, bell pepper, and sweet potatoes; cook, stirring frequently, for 8-10 minutes, or until onion is translucent and sweet potato is tender-crisp.
  3. Add turkey; cook, stirring frequently, for 5-6 minutes, or until turkey is cooked through and sweet potato is soft.
  4. Add garlic and thyme. Season with salt (if desired) and pepper (if desired); cook, stirring frequently, for 1 minute.
Recipe Notes

If you're looking for 21 Day Fix container counts, one serving (3/4 cup) counts as 1/2 green, 1 yellow, 1 red, and 1/2 teaspoon.

When I'm looking to woo a child, I omit the peppers 🙁 One day they'll eat them, I'm sure of it. But in the meantime...

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December: New Month, New Goals

December doesn’t seem like a really good time to set goals for some reason, does it? It’s a busy month. Lots of shopping, running around, decorating, baking, socializing, class parties, winter concerts, etc….

december

And you don’t need a new month to set goals. I love that I have learned (and really believe) that any day can be a fresh start, a good day to start anew, a time to set goals. That said, there’s something about a new month, a new year, a Monday, that feels like a fresh start. So, don’t let a Tuesday or March or the 4th of the month keep you from making a new start, but take advantage of those days that just feel like a natural time for it.

I’ve been in a goal setting frame of mind lately. I think it’s an area I neglect. I don’t really set goals, and if I do they’re usually vague. A vague idea of what I want to do. But a lot of the reading I’ve done lately, and things I’ve listened to in podcasts and stuff, has emphasized the importance of clarity. It makes sense to me. So it’s an area I’ve chosen to work on…

This month’s goals are…

  1. To set goals (haha!). Clear ones.
  2. Run 2-3 times a week.
  3. Decorate more for Christmas.
  4. Enjoy the season and avoid the stress.
  5. Read books that will help me grow (at least 10 minutes each day)

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#1 Well, I talked about goal setting. I want to really work on the vision I have for my life. I’m not sure where I’m going. Does this sound crazy? I’m 41; shouldn’t I know? This might be because I’m approaching a time of transition in my life. Next year my youngest will go to kindergarten. Full-day kindergarten. I feel like a phase in my life is coming to a close. (I will not cry right now, I will not cry right now, I will not cry right now) So this raises some questions. What will I do? Will I go back to work? I don’t want to go back to teaching full-time, not yet at least, maybe not ever. I don’t want to get into too much detail here, but this is on my mind. I need to figure out what I want so I can better go about making it happen. I think having a bigger picture kind of goal will help me with goal setting in the different aspects of my life.

#2 I think I need to run more. I love my at-home workouts and I will never give them up. They are my base. They make me feel good, I enjoy them, and they get me the best physical results. But running is good for me in other ways. Mostly it’s good for me because it gets me outside. There are benefits to exercising outside that you just can’t get at home. Fresh air and sunshine are so good for us; even when it’s cold air and clouded sunshine. So I’ll be happy to roll out of bed and go work out in my living room on all those cold winter mornings. But I know I need to get out for it too sometimes. I have house-cat tendencies and I need to make sure I don’t become a full-on hermit sometimes 🙂

#3 This is not to impress anyone but my children. I am low maintenance when it comes to holidays and home decorating. But my children love decorations! I have overheard several conversations over the years between kids about what kinds of decorations kids have at their house. Danny, he’s 4, was especially disappointed at Halloween time. He brought it up again yesterday, and I said, “Well, we put out some pumpkins….And a scarecrow.” The pumpkins are the size of baseballs and they were plopped lamely on the mantle. The scarecrow is about a foot tall and I stuck him behind the piles of crap on the dining room table. I felt guilty even as I said it. So, I have decided to up my game this year to make them happy. They are also easy to please and very appreciative, so I know it won’t take a killer light show or anything.

#4 Again, this one is inspired by my little ones. I don’t want to be stressed or overtired this holiday season, because I hate when I get snappy with them at happy times. I also want to watch Frosty with them and bake with them and have fun with it all.

#5 This is a topic for another day. But I think reading books that are thought-provoking and/or positive and/or encouraging can only be good. Some people might find the idea too touchy-feely or silly or whatever. But I think it’s important to put time into developing as a person. Reading or listening to positive stuff with this intention is an easy step in the right direction.

I’m sure more goals will pop up as I go along, but this is my new month mindset for today.

What are your goals for December?

Do you set goals for yourself?

See yourself as somebody else sees you…

See yourself as somebody else sees you…

see-yourself-as-somebody-else-sees-you

The other day I asked my husband what he was reading on his phone. He said, “an interview with {I forget her name}.” My daughter asked, “Who’s that?” And he said, “The greatest female athlete.” My son, without missing a beat or looking up from his book, said, “Mama’s the greatest female athlete.”

I have to pause here for a second. And reread the last paragraph.

My first thought was, “I’m not an athlete.” My second thought was, “My kids think I’m an athlete.” That’s crazy.

I never played a sport in my life. I never cared and still don’t care about playing a sport. I’m soft around the middle. I’m not a hard core runner. I run pretty slowly and I’m bright red when I finish. I suck at throwing and catching.

But…I’m strong and I’m tough and I love working out and I love to move my body and hike. I push myself through hard things because it feels good and because it makes me a better person and because it enriches my life. My children see that.

It never occurred to me that I’m an athlete. That sounds too accomplished or competitive or something. Something other than what I am. But just hearing my son say that made me feel like one. It’s a nice feeling.

So try to see yourself as somebody else sees you. See yourself through your children’s eyes. Or your niece’s eyes, your parent’s eyes, your sister’s eyes. See what someone else sees when they look at you.

Not long before that day, I had one of those days where I felt like I sucked at everything. Everything. Ev. Ery. Thing. Being a mother. Being a wife. Making a nice home. Being a friend. Giving a go at this coach thing. Giving a go at this blog thing. Being a mom in the mom world. Shopping. Balancing responsibilities. Everything.

But I know my children didn’t see me that day as sucking at everything. They didn’t see the dust and the laundry and the lack of farmhouse decor. They like my grilled cheese and my monkey muffins. Danny smells me for God’s sake, just takes a big sniff of my shirt or my neck to smell me and be near me and he loves the way I smell. My daughters think I’m beautiful. My son thinks I’m an athlete. My husband thinks I’m a wonderful mother and someone he loves to come home to.

Sometimes we need to see past the mess we think we are. And see ourselves as somebody else sees us…

a warm mother

a good cook

a beautiful wife

a doting daughter

a strong athlete

We all have bad days, but we are usually harshest on ourselves. Be easy on yourself, love yourself, redefine yourself. That day last week when I felt like there was not one thing in this world I was good at was a rough one. And I didn’t reach out to anyone because I didn’t want to hear, “That’s not true. You’re a wonderful mother.” I felt sucky and it’s all I would have believed that day. But when my little guy crawls on my lap and puts his hands on my face, it’s hard not to feel like he’d still have me over any other mom out there. Even on those days I feel like I do suck at everything.

Homemade Taco Seasoning

I love tacos. I love that everyone in my house loves tacos. Taco night is the best night. Everyone eats, everyone is happy, no one says the word “disgusting” in connection to my cooking. It’s bliss. They even eat taco leftovers. I can send them for lunch. I love tacos.

homemade-taco-seasoning

I have to say I think my tacos are pretty good, too. I have come a long way with cooking, but I am not a natural cook. I look at my sister-in-law when she cooks, and you can just see it all comes so easily to her. Not so with me, I just keep at it. But any time I have made tacos for someone outside our immediate family I have been asked for the recipe for my taco seasoning. So I’m sharing it now. (Not that I think tacos constitute being a “good cook.” But having my gourmet cook sister-in-law ask me for any recipe? I’ll take it.)

I found it on allrecipes.com and it’s the only recipe I follow. I rewrote it on an index card and now I keep it taped on the inside of my cabinet door along with some other go-to recipes, in a very organized fashion…

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Homemade Taco Seasoning

from allrecipes.com

Ingredients:

1 TBSP chili powder

1/4 tsp. each: garlic powder, onion powder, crushed red pepper flakes, oregano

1/2 tsp. paprika

1 1/2 tsp. cumin

1 tsp. each: salt, black pepper

Mix together and that’s it. I use this recipe per 1 pound of ground turkey (or beef). So if I make 2 pounds I double the recipe. It’s a bit spicy; the kids drink a lot of milk or water when we have tacos. You can use less or more of the mix depending on how spicy you want it. Try a little less or more crushed red pepper flakes, too. You can make a big batch and store it in an airtight container to use again.

Brown the meat, add the seasoning, add about 1/2 cup water. Let it cook a bit longer on low heat. Serve on the healthiest tacos or tortillas you can find. Or in a romaine leaf if you’re really feeling healthy!! Easiest and happiest dinner ever 🙂

We also make our own tortillas when we can manage it. They’re easy (but admittedly not as easy as pulling a tortilla out a package) and very good. The kids prefer them to the store-bought tortillas. I’ll share more about that soon, too…

 

Halloween

Happy Halloween!

happy-halloween

I have a love/hate thing with Halloween. I love seeing little kids in costumes. I love their excitement. I love the old-fashioned trick-or-treating. I love when they dump their candy out on the floor like I used to do and trade with each other.

I also love the new tradition of Boo-ing. If you haven’t been Boo-ed it’s when someone knocks on your door and runs away leaving a bag or bucket full of treats. Then you have to Boo other people. It’s fun getting boo-ed, the surprise of it, the suspense of not knowing who did it and trying to figure it out, the joy of candy left on your doorstep. Adding to the joy is that fact that I think every time we’ve been Boo-ed the Boo-ers have made sure all of our treats are ok for my kids. If you don’t love someone with food allergies you might not appreciate what a big deal that is. I get a little teary-eyed thinking about it. My kids are so used to not being able to have things; to get a bucket full of stuff they can have is so exciting. And it warms this mama’s heart.

As fun as getting boo-ed is, boo-ing is even more fun! We make the goodie bags up and drive off in the minivan. Sneaking up to the door and knocking and running before they open it is just so much fun. You have to try it if you haven’t. I might start boo-ing people at random throughout the year. We park the car a little bit away from the house and it feels like an adventure. This year, Thomas wore a black ski-mask and Danny wanted one. Poor Danny ended up with one of my hats 🙂 We laugh and laugh, having so much fun. I think it will be a favorite Halloween memory for them, I know it is for me!

For all the fun, I hate the stress of costumes, class parties, the lure of peanut candy. Having four children with peanut allergies surely puts a dark cloud over the whole getting candy from strangers thing, but it’s not the only reason I hate Halloween. I also hate that all the candy around makes it harder to stick to my clean eating! That’s a story for another day.

I hate when Halloween is dragged out over days and days and days. I feel like a bah-humbug when I say that but it’s true. There were some years I had to get my kids in costumes 6 times or more. And as cute as they are once they’re in their costumes, getting them in those costumes is not always so cute. It’s hard enough to get them in regular shoes sometimes, let alone regular clothes plus costume plus coat.

Those years when they had to dress up for school when their school day did not fall on Halloween, dress up for the playgroup we went to, dress up on actual Halloween, dress up for the friend’s party with a Halloween theme that did not fall on Halloween…then there are the Girl Scout Halloween parties, the local trunk-or-treat events. Enough already! (I say this, but when the actual time comes it’s hard not to be happy for the little buggers in their costumes, and I end up getting caught up in the sweetness of it all, and chat happily away with the other moms!)

And having to find all the costumes? All the costume parts and pieces for 4 kids? Not my strongest area. I’m not a great, “Ok, we’re done with that, let’s put it where it belongs,” kind of person. God only knows where the cat tail or witch hat could be.

We also have our magical upstate place (a bungalow in a bungalow colony in the Catskills that’s really hard to explain but is the the happy place for all of us) Halloween. We celebrate our own little Halloween there on the Saturday of Columbus Day weekend. This is actually more a blessing though. While it drags the whole Halloween thing out more than I might like, it also forces me to be prepared well ahead of the real Halloween. Whereas in years past, I might be scrambling to throw something together the night before (or ugh- morning of!) Halloween, I am now strangely calm in the days before…something I am not quite used to.

On October 29th….”Oh, you don’t have costumes yet? I took care of that weeks ago.” I don’t really say that. But I chuckle to myself at the reality that I am prepared ahead of time. This does not happen often. (And this year our costumes arrived the Friday of Columbus Day weekend, causing us to leave late and costing me $30 in expedited shipping. Shhhh….)

It does leave an awfully long time for things to get lost, too. That poses a problem. This year, though, I shoved them all in the back of a closet shelf, and actually remembered where I put them 🙂

My kids were very cute and excited this morning, though, and Halloween falls on a day when all of them have school. Today we will wrap up Halloween for another year. So I am feeling a little more charitable. I’m looking forward to seeing them parade around in their costumes…and it’s Thomas’s last elementary school parade. I just thought of that…now I’ll probably cry at some point too!

And I have to run now, because of course I also just remembered I have to glue Thomas’s Riddler stick back together! So much for being calm…I don’t think I have any crazy glue! Hope your Halloween is a happy one 🙂

Homemade Shake & Bake

I am all about easy, quick dinners that everyone will eat. Before I got into clean eating, I would make Shake ‘n Bake chicken or pork chops here and there and it was a big hit each time. (I actually preferred the Oven Fry brand, but it’s the same junk in a box!) Now that school has started, I’m also looking for dinners that make leftovers that are good for school lunches.

homemade-shake-n-bake

I decided to give a homemade version a try recently, and everyone loved it! I love that it made enough for at least 3 meals, too. You don’t have to mix up the coating every time you want to make “shake & bake” chicken or pork chops. It is still a convenience food, just much healthier! I have it in a quart-sized mason jar in the refrigerator. It makes delicious chicken nuggets also.

I looked at a few recipes and made some tweaks. You can find the original recipe I based mine off of here at The Black Peppercorn.

Homemade Shake & Bake

(adapted from The Black Peppercorn)

Ingredients:

  • 3 cups whole wheat bread crumbs
  • 1/4 cup olive oil
  • 1/3 cup whole wheat flour
  • 1 TBSP salt
  • 1 TBSP onion powder
  • 3 tsp paprika
  • 1 tsp garlic powder
  • 1 tsp black pepper
  • 1/2 tsp cayenne pepper
  • 1/2 tsp dry parsley
  • 1/2 tsp basil
  • 1/2 tsp oregano

Mix all ingredients. Store in mason jar or other container in the refrigerator.

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To make chicken or pork chops, moisten meat with water or egg. Coat in mixture. Cook at 400 degrees on a lightly oiled or foil-lined baking sheet for 20-30 minutes. To make chicken nuggets or chicken fingers, adjust cooking time accordingly. Enjoy!!