Traveling through life with a timer and sneakers

Posts tagged “healthy solutions recipe

Healthy Solutions Spaghetti and Fried Ravioli

This recipe can be made with or without the ravioli entree, but after a heavy activity day  it’s super filling and the ravioli feels like a special treat! You can also just make the spaghetti and top it with an entree to save time. I will sometimes batch cook the spaghetti and portion it out to use over the course of a week – sometimes making it with the ravioli, sometimes eating alone, and sometimes topping with another HMR entree like the penne or lasagna.

NOTE: There is no salt/sodium in the spaghetti without the HMR entree sauce added, so if you are having it by itself, you may want to add some salt to amp up the flavor.

Fried Ravioli

  • HMR Ravioli Entree

You will need an air-fryer for this part of the recipe. You could also bake the ravioli or pan fry it if you want. It’s relatively simple! Just scrape the sauce off the ravioli (save it for the spaghetti) and place the ravioli in a single layer in the air-fryer. Cook for 10 minutes at 390 degrees, flipping over once during the cooking process.

Healthy Solutions Spaghetti

Heat a large frying pan to medium-high heat. You may want to use a quick spritz of cooking spray depending on the pan you have chosen (you can also just occasionally sprinkle water as you cook to keep things from sticking).

Cook the onions for several minutes in the hot pan, stirring frequently, until the onions start to soften and start to become translucent. Add the spaghetti squash and Penzey’s spices. Stir to combine and cook for another two minutes. Add the chopped tomatoes and stir to combine, cook for one more minute. Finally, add the sauce from the raviolis and stir, cooking for approximately one more minute.

Enjoy the spaghetti with the raviolis on top or on the side. You end up with 4 cups of vegetables and an entree as your incredibly filling meal.


Beet & Bean Burgers – Camping on HMR Healthy Solutions

This weekend I am stepping out of my comfort zone and going to a weekend trail-running festival. I’ll be attending alone, and will be surrounded by a community of runners. I am a ball of nervous excitement with dashes of social anxiety.

It will also mean a lot of calories being torched as we run 14ish miles with 2700+ feet of elevation gained, in addition we will do yoga and hiking. But the festival provides food all weekend, most of which is outside of my HMR Healthy Solutions Box.

My box is my safety net. And to reduce my anxiety, to settle my nerves, I did a lot of meal preparation and recipe testing. This is what I plan to enjoy when the menu is burgers on Saturday night!

I read several dozen recipes to create this Healthy Solutions Beet & Bean burger that is delicious but is also transportable and can be tossed on a grill or eaten cold.

I made it earlier this week and grilled up some of the patties after refrigerating them overnight. Then I topped them with fresh basil and chopped tomato to create bruschetta burgers!

I make smaller slider patties because they cook quicker and can be easily eaten with a lettuce “bun” – I haven’t tried full size patties but will warn you may want to lower the temperature in the oven and cook significantly longer to allow the burger to cook through (otherwise it will be soggy in the middle).

You will find photo step-by-step below. Also note you could sub out a different beet. Might change up the color and flavor a bit but I know beets can vary region to region.

Beet & Bean Burgers

  • 2 medium-large golden beets pre-roasted (I just wrapped them in foil and baked them earlier in the week when roasting vegetables) and cooled
  • 1 cup garbanzo beans
  • 3 tablespoons aquafaba (the liquid from the canned garbanzo beans)
  • 1 tablespoon Pasta Sprinkles (you can use a general Italian seasoning – I happen to love this blend of herbs and garlic – just avoid blends with added salt – the soup is salty enough)
  • 1 HMR Chicken Soup

Preheat oven to 375.

Using a food processor, grind up beets and beans into a coarse riced texture. Scrape down sides. Add pasta sprinkles seasoning and aquafaba.

Process for several more minutes until you have a paste-like substance. Then scoop out into patties on a cookie sheet covered with a silicone mat or parchment paper, sprayed with a small light cooking spray mist (I use a biscuit circle to create the shape – but it’s not necessary).

Bake for 25 minutes. Flip over (be careful they are still soft!). Bake for an additional 25 minutes. Remove and let cool on a rack or paper towel.


Easy Healthy Solutions Meal Prep: Chicken Creole

As Spring Break winds to a close, I’m back to prepping multiple grab-and-go meals for the week. I wanted to share this one because someone who reads my blog told me they don’t like cauliflower (what?!?) and was looking for fast ways to add vegetables into their diet.

This one is quick and cheap. So easy I can’t believe I haven’t shared it before!

This bag of fire roasted veggies from Trader Joe’s has no added oil and approximately five cups of veggies! So I throw the whole bag in a large hot frying pan and stir while it defrosts and starts to warm up.

I add in two HMR Program Chicken Creole entrees into the pan and sprinkle in my favorite Creole seasoning. Continue to stir for several minutes until all the flavors have come together.

I divide the mix into two half for two quick meals that are easy to reheat and contain 2.5 cups of veggies already cooked in!


Peanut Butter and Jelly Oatmeal – An #HMRDiet #HealthySolutions Recipe

This is one of my favorites – so easy and quick but flavorful and filling! It doesn’t actually have jelly in it but the berries soften up during the cooking process making them gooey in the peanut butter oatmeal.

Peanut Butter and Jelly Oatmeal

  • HMR Oatmeal
  • 1 cup frozen mixed berries
  • 3/4 cup water
  • 1 tbsp PB2
  • 2 pumps Torani sugar-free Belgian Cookie syrup

Mix all ingredients in a bowl and microwave for two minutes. Stir and enjoy!


Creamy Butternut Squash Soup – an #HMRDiet Healthy Solutions staple

Whenever I post a recipe on my blog, you can safely assume I’ve made it a few times to ensure I not only think it’s good enough to save for reference but that I have worked to perfect all of the measurements and prep methods. With this in mind, this recipe is one I have been enjoying multiple times a week for several weeks, but because I’ve been playing with all of the different spice combinations, I couldn’t pick just one to share!

So while I have finally settled on my favorite version, know that there is a lot of wiggle room to find your favorite spice combination. I will also add that if you don’t like butternut squash, I have also recently discovered broccoli makes a great substitute to change things up.

I’ve included a photo collage below of the step-by-step process as well as the nutritional information for my favorite bouillon cubes.

IMG_7253

Perfect in a mug on a cold winter day!

 

Creamy HMR Butternut Squash Soup

  • 1/2 cup diced onions
  • 2.5 cups chopped butternut squash (I cheat and buy it pre-peeled and chopped)
  • 1/2 tsp Penzeys Bavarian seasoning (yes the same seasoning from my Shepherd’s Pie recipe)
  • 2 cups water
  • 1 bouillon cube (I am sharing a picture of my favorite brand Massel below!)
  • HMR Chicken Soup packet

Saute onions in a pot over medium high heat until they start to become translucent, about 2-3 minutes. Add squash and seasoning and mix, cook for another 2-3 minutes to allow some browning of the squash and toasting of the spices.

Add water and bouillon cube. Cover and bring to boil. Reduce heat to low and let simmer as long as you can stand it (I’ll admit I only let it go 15-20 minutes). Your goal is to have softened the squash and let the flavors steep.

Put contents of pot into blender and add soup packet. Be really careful when blending hot liquids! I have a Vitamin which has the ability to vent on top to release the steam. Blend until smooth and creamy.

This makes a MASSIVE portion – I usually make it and pour some in a mug to enjoy while grading or doing meal prep. I keep going back to refill my mug until it’s all gone. It keeps me warm, full, and out of trouble. In fact it’s what I’ll be enjoying tonight while I grade and pack for my school trip this weekend!

IMG_7256

Visual steps for making HMR Diet Creamy Butternut Squash Soup


HMR Diet Hacks – Easy and Filling Healthy Solutions Combos

I am told some of my recipes are a little complicated. That part of the joy of the HMR Program is how simple it is. And I agree. Not about my recipes being complicated, but about the simplicity of the HMR Diet. And while I started this blog initially for accountability and also to record some of my creations to reference later, I don’t take time to write up some of the simple hacks that keep me full and help me meet my minimums.

So here are a few of my current Healthy Solutions entree & veggie combos. I will often add salt and pepper and maybe some hot sauce or roasted garlic powder to help extend the flavors, but otherwise it’s pretty basic.

I would love it if you could share some of your favorite combos as well – I am truly inspired by other people’s ideas and success, and sharing it as a comment allows others to be inspired by your ideas as well!

Cauliflower Rice – This is a staple in my household. I buy frozen bags and also fresh ones. Just about every store and brand has their version, just double check to make sure there are no added out-of-the-box ingredients.

  • Steam up a bag of cauliflower rice, cook up a Chicken Creole entree, mix together and add some creole seasoning and/or hot sauce.
  • Also great with the Mushroom Risotto entree. Sprinkle with some truffle salt if you want to get fancy.
  • Cook it up on the stovetop and use salsa instead of water or cooking spray – let the salsa reduce in the rice (the liquid cook off) and you have a spicy rice perfect to serve under a Chicken Enchilada entree.

Zucchini – Spiralized as noodles (again fresh or freezer aisle) or just cut using a veggie peeler or slicer, this vegetable is versatile and takes on the flavor of many entrees.

  • Toss with some tomato sauce and Italian seasoning and serve under the Lasagna or Ravioli entree.
  • Steam it up and mix it in with the Penne Pasta and Meatballs entree.
  • Slice it thin like noodles and insert it in the middle of the Lasagna entree before baking.

Jicama or Carrot or Cucumber Chips – these are great crunchy snacks that are perfect to dip in salsa. Or how about blending a 5 Bean Casserole entree with some salsa. I like measuring out the vegetable slices into one cup portions – although I usually use two with my bean dip!


Almond Joy Hot Chocolate

I have fallen into a morning routine. Every morning I turn the kettle on and fill a giant Contigo with a white herbal tea. I have a second Contigo where I pour a hot shake. And then I blend up a cold shake for my morning commute. Then throughout the day, regardless of how hectic it is, I have several warm drinks I can sip on. My cold morning shakes all week have been the Decision Free Butterfinger Shake (but made with the 120 Vanilla since I am in Healthy Solutions and only about 6 pumps of syrup because my sweet tooth has subsided).

And my hot shakes have been a take on an Almond Joy bar. I like mixing up the syrups and using the extract because the flavors build on each other. If you like it less sweet, I bet you could easily use coconut extract instead of syrup, but I haven’t tried it personally.

Please note that my ratios are for a large Contigo thermos that holds 24 ounces, adjust proportions accordingly if you need a small fit.

Almond Joy Decision Free Hot Chocolate

  • One HMR chocolate shake
  • 4 pumps Torani sugar-free Almond Roca syrup
  • 3 pumps Torani sugar-free coconut syrup
  • 1/4 tsp almond extract
  • 20 ounces hot water

Blend all ingredients together and enjoy! I find blending super fast at smoothing it all together without lumps, although you can use whatever method you use to make hot shakes.


Cauliflower Tortilla – a #HealthySolutions experiment

I was watching Top Chef this week and was impressed with a challenge where contestants had to replace an ingredient with cauliflower. It was fun to watch because cauliflower is in my Healthy Solutions box and I was inspired to play…

The Internet is full of cauliflower “bread” recipes, most of which require oils and cheese, which aren’t in my HMR Diet Healthy Solutions box. And thus I was motivated to create my own.

I’m still playing around with this, but after several variations (I’ve eaten a LOT of cauliflower this week), I have a version that makes a pliable wrap/tortilla-like product that can easily hold other ingredients.

One note of caution if you are a volume eater is that by processing the cauliflower in this way, you are making a low-volume food that may not be as filling. I try to keep my low-volume foods to a minimum so that I can stay full, which is why although this is “in the box,” I won’t reach for it all the time.

Cauliflower Day
HMR Healthy Solutions cauliflower tortilla filled with a stir-fry of cauliflower rice and the HMR BBQ Chicken entree (only part of the entree – saved some filling for later) served with a side of air-fried buffalo cauliflower. I declared the day “Cauliflower Day” 🙂

I have included pictures of the steps at the conclusion of this post to help with visualization since it’s a bit more complicated than most recipes I’ve posted.

This recipe uses something called aquafaba. Its the water that chickpeas are cooked in (there’s a chemical reaction that occurs giving it a viscosity that works like egg whites). You can just open up a can of chickpeas and take a tablespoon of this water/aquafaba. It serves as the binder for the ingredients.

Final note – the soup gives more than enough salt for this recipe. After several trials, I’d recommend checking any flavorings you add do not have additional salt in them (I used Penzey’s seasonings but you could change things up).

HMR Healthy Solutions Cauliflower Tortilla/Wrap

  1. Preheat over to 350 degrees. Steam cauliflower in your favorite method. I just throw a tablespoon of water and the cauliflower in my large Pampered Chef Micro-Cooker and microwave for 5 minutes. Let cool so you can handle it.
  2. Use a food processor to blend it. You could also mash with a potato masher. I will warn you that I tried making a version with pre-riced cauliflower and it did not stay together very well – so definitely start with florets and get them nice and smooth.
  3. Scoop the cauliflower into cheesecloth and squeeze out as much liquid as you can.
  4. Add remaining ingredients to the cauliflower and stir to combine.
  5. Spread evenly on a baking pan either lined with parchment or a silicone baking mat. I actually would make three smaller tortillas next time, the larger one was too big and didn’t crisp as well in the middle.
  6. Bake for 30 minutes. Check doneness. Mine were still soft in the middle but had browned on top, so I used a spatula to flip them over and baked for another 10 minutes. Baking times will vary based on how big and how thick you make them as well as your oven’s calibration.
Making HMR Cauliflower Tortillas

Making HMR Cauliflower Tortillas


HMR Healthy Solutions Shepherd’s Pie

One of the lessons I learned in my weight loss journey has been the bigger you cast your support net, the easier it is to stick with a weight loss program. From my original Core class starting our own Facebook group to finding fellow health-seekers to follow on networks like Instagram, from having conversations with friends and loved ones about what is supportive for me to seeking out like-minded individuals in my community, I have cast a very large net. I am also in a number of social media groups where I also find support and inspiration. And today’s recipe came from such a group – where a photo of a shepherd’s pie inspired me to play.

IMG_6773

The concept itself is very simple. Mash some cauliflower and spread it over an HMR Lentil entree and bake. I played around with it a bit and would encourage you to do the same. I’ll include a list of ingredients I used at the end, but you should have fun with it and try different profiles. And if you really hate the lentils, I bet this would also be awesome with the chili entree!

For starters, I don’t fancy the lentil entree plain. So I added some salt, pepper, Penzeys Bavarian spice blend, and a dash of red pepper flakes. Mixed in two lentil entrees and spread evenly along the bottom of a silicon pie pan.

Then I steamed a bag of frozen cauliflower. There were five cups of cauliflower in the bag. After it was reasonably soft (about 5 minutes in the microwave), I drained the cauliflower and put it in the food processor. I added HMR-approved butter seasoning, smoked paprika, and Penzeys roasted garlic. Then turned on the food processor. I added fat-free vegetarian broth to help make it a thick but creamier consistency (you only need a couple of tablespoons – I recommend adding only one tablespoon at a time to avoid making it runny!).

I put the creamed cauliflower in a pastry piping bag. Because I felt like it and for no other reason. But it did allow me to make a fun spiral design and create a consistent layer relatively easily. You could also just spoon and spread the cauliflower on top.

Bake for 20 or so minutes until the cauliflower has started to brown and has a light crust. You could continue baking, or broil to brown the top more to increase the texture variables.

I let my pie rest overnight in the refrigerator, which made for easy portioning in the morning. Half of the pie is an entree and 2.5 cups of vegetables (and very filling!) but you could portion it into quarters or have the whole pie if you wanted!

Ingredients I used: 2 HMR Lentil entrees, 1 5-cup bag of frozen cauliflower, salt, pepper, red pepper flakes, Penzeys Bavarian seasoning, Penzeys roasted garlic, smoked paprika, Molly McButter, one vegetarian bouillon cube made into broth


HMR Healthy Solutions: Butternut Squash Beef Stroganoff

After my first Core class last week, I went to Sprouts to stock up on vegetables and fruits to bulk up my meals. It was going to be a stressful couple of days and I knew I didn’t have time to prep a lot of ingredients, so I went in search of pre-cut produce to save some time. And I discovered spiralized butternut squash!

Now I have a spiralizer at home but I’ve never thought to use it on butternut squash! So I had to pick up a package to try as I was struck by inspiration.

I’ve made the following recipe a few times this week. I like the texture of the squash to be a little crunchy, so cook longer if you want softer noodles.

Also, if you are extra hungry, you can double everything but the entree for extra bulk and minimal calories (I’ve done both!).

img_6723

Butternut Squash Beef Stroganoff

  • HMR Beef Stroganoff Entree
  • 1 cup butternut squash noodles
  • 2 tbsp chopped onions
  • 1/8 to 1/4 tsp smoked paprika (depending on how strong you want it)
  • 1/2 tbsp FF sour cream
  • Water
  • Salt and pepper to taste

Heat sauté pan to medium high and cook chopped onions using either a spritz of cooking spray or water for 1-2 minutes until they start to soften. Add noodles, paprika, and a sprinkle of salt and pepper.

Stir and cook for 3-4 minutes. You will want to add a little water to keep things from sticking (I keep a little bowl with a tablespoon in it nearby while cooking to add as needed without adding too much).

Add Beef Stroganoff entree and mix well. Cook for another 2-3 minutes. Turn off heat and fold in sour cream. Serve and enjoy!


Creamy HMR Penne Pasta Bake

img_6117

The new HMR Program Penne & Meatball entree is great on it’s own but sometimes you just want to shake things up to keep it interesting. Adding the soup and some additional spices can make for a delicious and easy pasta bake.

Creamy Penne Pasta Bake

  • HMR Penne & Meatball Entree
  • HMR Chicken Soup packet
  • Penzeys Roasted Garlic (several dashes worth – you can also use your favorite garlic powder or crushed garlic or leave this out)
  • Crushed Red Pepper (1/4 tsp optional for a nice kick)
  • 3 ounces water

Mix all ingredients together in a casserole dish until fully combined. Bake in oven at 375 degrees for 20-30 minutes until top has browned. Oven times may vary depending on how shallow or deep your baking dish is as well as your oven’s calibration.

Enjoy!

img_6110


Spicy HMR Lentil Soup

img_6126

When I was in Phase One of the HMR program, I rarely ate soup. Odd because it seemed like that’s what all of my classmates were doing – turning entrees into soup. But it just didn’t appeal to me.

Since entering Phase Two, I have realized how useful broth-based soups are as high-volume, low-calorie meal options. And so I have tried to increase my soup intake.

This is a very simple but delicious Decision-Free way to use the new HMR Diet Lentil Stew. If you don’t want the spice, cut the Green Dragon Sauce.

Spicy Lentil Soup

Stir all ingredients in a saucepan and bring to a boil. Stir occasionally while heating. Once soup comes to a boil, turn off heat and enjoy while it’s still steaming!


Toffee Apple Cider – a warming HMR shake on a cold day!

The weather has turned colder in sunny California and that means more hot HMR shakes to stay warm and full during the holiday season.

This one is easy and perfect to sip from a thermos while heading out in the evening to see holiday lights.

Toffee Apple Cider

  • 1 ounce Torani Sugar-Free English Toffee syrup
  • 1 packet Alpine-Spiced Sugar-Free Apple Cider mix
  • 1 serving HMR Diet Vanilla Shake
  • 15 ounces hot water

Put everything in the blender and blend on low to help everything dissolve and come together (always be careful blending hot liquids). Pour into a large mug or thermos for a warm and filling beverage!


Peanut Butter Cookie Shake – An #HMRDiet-friendly recipe

Girl Scout cookie sales are in full swing – and I refuse to buy a box of those little scale-busters. Instead, with the sun shining again in California, I thought I’d try out my Torani Sugar-Free Belgian Cookie syrup out in a cold shake. The result was a peanut butter cookie shake that was quick to go into my blended shake rotation!

Peanut Butter Cookie Shake

  • 8-10 ice cubes
  • 2 ounces SF Torani Belgian Cookie syrup (I bought it on sale at Cost Plus World Market but you can also find it online and possibly at a store near you!)
  • 10 ounces cold water
  • 1 Vanilla HMR Program Shake (I used the 120 for this recipe)
  • 1 tbsp PB2

Blend all ingredients together until smooth. Drink and enjoy the cookie flavor in a filling shake without the density of a tiny little calorie-bomb of a cookie!


Bulked up Beef Stroganoff an #HMRDiet Healthy Solutions recipe

This is an easy way to get three servings of vegetables into the day while enjoying a delicious and satisfying meal.

  • HMR Program Beef Stroganoff entree
  • 1/2 cup diced onion
  • 1 sliced garlic clove
  • 1 & 1/2 cups sliced Baby Bella mushrooms
  • 3 cups fresh spinach
  • Chicken broth
  • Smoked paprika
  • Truffle salt (or your favorite salt)
  • Fresh ground pepper 
  • 1 tbsp sour cream (whose nutritional data falls within HMR condiment guidelines)

Sauté onion and garlic in a splash of chicken broth (I use the broth in lieu of cooking spray in the dish so you will want to keep it nearby to pour a splash in if things get dry). 

Once onions start to soften, add mushrooms as well as paprika, salt, and pepper (those will all be too taste – I tend to pour a little heavy!). Sauté for one to two minutes. Once mushrooms start to soften, add spinach.

Once spinach starts to wilt, add HMR entree. Toss everything together and cook for several minutes to allow flavors to meld.

Remove from heat and fold in sour cream. Serve and enjoy!


HMR Diet Hack: Starbucks Snickerdoodle Hot Chocolate

Let’s start with a confession. Outside of making lattes with my HMR Program shakes, I have had very few hot shakes. I would occasionally try a hot chocolate, but that was about it. However, as I have made it a goal to focus on losing my marathon weight gain, this means incorporating more shakes and entrees to off-set outside foods and one of the ways I was successful in Phase One, was playing with my HMR food to try new things, often trying to hack a food I might have eaten pre-HMR, in order to keep it interesting (while still staying safely “in the box”). So I am trying out a variety of hot shakes in an attempt to stay warm and full this winter.

During the holiday season, I had a chance to try a kid size Snickerdoodle Hot Chocolate at Starbucks. It was super sweet and a fun treat, but the calories were insane! Even for the tiny thimble they call kid size. Well I loved the flavors so much, I asked if it could possibly be turned into a latte to amp up the volume. But I was told it was just made with milk, white chocolate syrup, and cinnamon dolce syrup, and that it wouldn’t translate well into a latte.

However this week I decided it would translate very well into an HMR shake! And while I haven’t had a Starbucks version to compare it to (nor do I plan on it) — this is a sweet and filling beverage that only has the calories from the shake. It’s in the box for both Decision Free and Healthy Solution folks while being the perfect cold weather pre-portioned meal for Phase Two folks too!

HMR Snickerdoodle Hot Chocolate

  • 1 HMR Vanilla Shake (I used the 120)
  • 1 tbsp Torani Sugar-free White Chocolate syrup
  • 1 tbsp Torani Sugar-free Belgian Cookie syrup
  • 10 oz. hot water

Mix hot water and syrup together. Slowly whisk shake powder into the liquid. I use an Aerolatte travel milk frother (it’s inexpensive, comes in a travel case, and prevents clumping!). Enjoy! You could even shake a little cinnamon on top for a pretty garnish.


Bulking up the HMR Diet Chicken Creole Entree (Healthy Solutions Recipe)


This one is short and easy but so good I had to share! And while you can grate cauliflower or run it through a food processor to get that rice texture, I recently learned you can also put raw florets in a large ziploc bag and beat it until it crumbles… excellent stress relief! (Okay so you can also buy riced cauliflower but c’mon let’s take cleavers to that vegetable and get some energy out!)

Ingredients

  • 1/2 cup diced onion (I dice an onion or two early in the week to throw into recipes)
  • 1/2 cup diced bell pepper 
  • 3 cups riced/grated cauliflower
  • Creole seasoning (to taste)
  • HMR Diet Chicken Creole entree

Heat frying pan over medium-high heat. Either spray with cooking spray or add a tablespoon of water and onion and bell pepper to sauté. Cook for one to two minutes stirring frequently and then add cauliflower and Creole seasoning.

Cook for another two to four minutes and add HMR program entree. Mix thoroughly and cook for another two to four minutes until heated through.

One gigantic serving or two smaller servings. Bulked up for just a few extra calories! Cook time varies because it depends on how soft you want your cauliflower rice. Add hot sauce if you want an extra kick!