What to do when stuck inside? Work on your cooking skills!!

You asked and we listened! People are always wanting more healthy cooking tips, but also need recipes for family dinners and picky eaters at home.These enchiladas can be made for a ton of different dietary preferences and are so easy, you can make multiple pans at once. Healthy eating can feel lonely, so eating together with your family is important we know. 

These enchiladas are perfect for this!!! So watch the above video and go make these…like now!! Full recipe/ingredients below:

Enchilada Ingredients: (Used by both Missy & Micah)
1. Tortillas (We both used the Plant Based Protein version from Mission! Carb balance tortilla’s or gluten free options would also be great!)
2. 1 can of Black Beans
3. 2 Chopped Green Onions
4. 1-2 Cups of Spinach Chooped (Tip: Stack the leaves and then roll them up. Slice to make julliened strips.)
5. 1 jar of Herdez Verde Salsa (Use 2/3 of jar in mixture, save the rest to pour over the enchiladas rolled in pan.)
6. 1 jar of Herdez Guacamole Salsa (Save this to pour over the top.)

How we made ours a bit different:
Missy-
1. 2 Cups Diced Sirloin
2. 2 Tbsp. Costco Taco Seasoning
3. 1/2 cup Diced Red Pepper
4. Sliced Jalapenos for garnishing the top

Micah-
1.1 Package of Tofu (Sprinkled with traditional mexican spices: paprika, cumin, chili powder, garlic, onion.. whatever you like!)
2. Sliced Jalapenos for spice (Use in mixture and on top)

Directions:
Preheat oven to 350. Mix your protein option, spices, and all other ingredients in a bowl. Use 2/3 of the Verde Salsa Jar and mix-in with ingredients, save the rest to pour over the top. Take a tortilla and spoon in a good amount of the mixture; don’t overfill. Roll the tortilla to make an enchilada and place in a 13×9 pan. Continue with the rest of the mixture and tortillas, tucking each enchilada next to the other to fit them in the pan snug. Pour the remainder of Verde Salsa over the top and pour 1/3 of the Guacamole Salsa over the top as well. Garnish with jalapeno and red pepper slices or what you like! Place in oven bake for 20 minutes or until bubble and edges of tortilla’s have crisped. Enjoy!

Who doesn’t LOVE food?!?!?!

Food should fuel our bodies and helps us celebrate what our bodies can do. Healthy food is a great way to self-love, but is often given a bad rep for being “restrictive” and bland in flavor.

So for this Meal Prep with Missy & Micah, we cook-up some healthy comfort food options to stay warm in this chilly weather AND that packs a punch in flavor and is easy to fit into your MACROS. Healthy food should not be
restrictive nor lack in flavor. Get your taste buds ready and watch the above video!! (Our camera got blurry at the end, so we had to cut out Missy’s recipe  explanation, but don’t worry we got you covered with all the info below!!)

Micah’s Indian Curry-
Ingredients:
-1 Can of Lentils
-1 Package of Seitan (already cooked in package)
-1 Green Bell Pepper, diced
– 2 Cups of Broccoli
– 2 Garlic Cloves
-1/4 of a Red Onion
– 1 Can of Maya Kaimal Indian Simmer Sauce

Directions:
Dice up veggies, onion and garlic. Placed all ingredients, including the cooked Seitan strips, into a big sauté pan. Pour the sauce over all ingredients and  simmer 10-15 minutes until seitan and lentils are warmed through and veggies are soften but still have a crisp to them. This can easily be enjoyed over jasmine or basmati rice for a meal that needs more carbs OR feel free to dip your naan  bread into it!

Missy’s Greek Chicken Bowl-
Ingredients:
– 3 oz. Diced Grilled Chicken (preferably grilled or baked with salt, pepper
and garlic)
-1/2 Cup of Jasmine Rice
-1/2 English Cucumber Diced
– 5-6 Cherry Tomatoes Diced
– 1/4 Cup of Hummus (can be homemade or purchased)
– 1/4 Cup of Tzatziki Sauce (can be homemade or purchased)
– 2 Tbsp. Homemade Greek Seasoning (2 teaspoons Salt, 2 teaspoons garlic powder, 2 teaspoons dried basil, 2 teaspoons Greek oregano, 1 teaspoon ground cinnamon, 1 teaspoon ground black pepper, 1 teaspoon dried parsley, 1 teaspoon dried rosemary minced, 1 teaspoon dried dill weed, 1 teaspoon dried marjoram, 1/2 teaspoon ground thyme, 1/2 teaspoon ground nutmeg)  This makes a big batch that I keep in pantry, but you can easily find one pre-made that you love at the store!
– 1/2 Cup of Kalamata Olives Diced
– Feta Cheese Crumbles to taste

Directions:
Dice up cooked chicken breast and add to a skillet with 1/2 tbsp. of olive oil. Sprinkle the Greek seasoning on top of the chicken, stir often to season and  warm-up the chicken. Dice up the cucumber, tomatoes and olives (red onion would also be amazing in this!). Measure 1/2 cup of rice and put into bottom of the bowl as your base. Warm-up rice if this rice has already been prepped for the  week and coming straight out of your fridge. Spoon heated Greek chicken over the rice and add-in your diced Greek veggies. Spoon the hummus on one side of the bowl and your tzatziki sauce on the other side. Sprinkle with a few feta  cheese crumbles over the top for added flavor. Mix all together as you eat and enjoy!

Fresh off the press- the latest Meal Prep with Missy & Micah Episode is up and we tackle a simple breakfast/snack idea that is QUICK, easy and literally takes NO cooking what so ever. (Can I get an Amen!!) AND it’s portable.

So check-out the above video for cooking demos and info! Like always, Missy has you covered with whey protein or meat lover options and Micah has you covered for plant based/vegan versions. FOR all recipes below, mix ingredients listed in a sealable container or jar and leave in fridge overnight (or several nights, so you can prep for the week!) for the oats to soak up the liquid. Can enjoy these cold or warm-up in microwave like traditional oatmeal. We both prefer them cold!

Missy’s Overnight Oats: Pumpkin Pie:
1/2 Cup Quick Cooking Oats
1/2 Tbsp. Chia seeds (completely optional, but I love for nutrients AND adding volume to the oatmeal)
1/3 Cup of Unsweetened Vanilla Almond Milk
1/2 Scoop of Salted Caramel OR Cinnamon Bun Edge Whey Protein (Can also sub vanilla) (Cooking tip: mix in a shaker with the almond milk and then pour over the oats!)
1Tbsp. organic pumpkin pureee
1/2 Tbsp of maple syrup or honey (Optional)
Add in Cinnamon, Nutmeg, Cloves etc. or Pumpkin Pie spice to taste!

Chocolate Sun Butter:
1/2 Cup Quick Cooking Oats
1/2 Tbsp. Chia seeds (completely optional, but I love for nutrients AND adding volume to the oatmeal)
1/2 Cup of Unsweetened Vanilla Almond Milk
1/2 Scoop of Chocolate Edge Whey Protein (Can also sub vanilla) (Cooking tip: mix in a shaker with the almond milk and then pour over the oats!)
1Tbsp. Creamy Sun Butter (can sub Peanut or Almond butter)
Can add some Enjoy Life chocolate chips to garnish the top!

Micah’s Vegan Blueberry Option:
1/2 Cup Quick Cooking Oats
1/2 Tbsp. Chia seeds (completely optional, but I love for nutrients AND adding volume to the oatmeal)
1/2 Cup of Unsweetened Vanilla Almond Milk (or coconut milk)
1/2 Scoop of Vegan Vanilla Edge Protein (Cooking tip: mix in a shaker with the almond milk and then pour over the oats!)
1/2 Tbsp of maple syrup or honey (Optional)
Handful of fresh blueberries!

As the Holidays approach, most of us are spending more and more time with family and/or friends…eating. Eating a lot! So… be mindful and start making some healthy swaps in your favorite recipes. Healthy swaps don’t mean you lose out on flavor though.

This episode of Meal Prep with Missy & Micah we cook our favorite Thanksgiving side dishes. These also go perfect with any special occasion meal AND keep us on track for our goals. OH and they are actually good, we promise!!

SWEET POTATO CASSEROLE:
2-1/4 to 2-1/2 pounds Sweet Potatoes, cooked, peeled and mashed (about 4 cups)
1/3 cup Butter, melted (grass-fed butter or Kerrygold preferred) OPTIONAL
2 large Eggs, lightly beaten
1/2 cup Unsweetened Vanilla Almond Milk (Can also sub in Coconut milk if you prefer the flavor)
1 teaspoon Vanilla Extract
1 Tbsp. Real Maple Syrup (I sub 0 cal Walden Farms Pancake Syrup and use 2 Tbsp. for flavor, Honey is also an option!)
1 Tbsp. Cinnamon, 1/2 Tbsp. of Nutmeg and 1 tsp. Cloves (Optional! BUT I always add-in more to my liking!!)

TOPPING:
1/2 cup chopped Pecans (not sweetened or candied)
1/2 cup Unsweetened Shredded Coconut
1/4 cup packed Brown Sugar (Add-in more as needed to create a crumble like consistency)
3 tablespoons Butter, melted

In a large bowl, combine the mashed potatoes, butter, eggs, milk, vanilla extract, syrup and spices. Mix well until smooth and all incorporated. Spread into a greased 1-1/2-qt. casserole. For topping, combine all the ingredients and sprinkle over potatoes just like apple crisp. Bake at 375° for 25 minutes or 400° for 18-20min. Heat until internal temp is 160°. 

ROASTED BRUSSEL SPROUTS:
2 pounds Brussel Sprouts
2-3 cloves of Garlic
¾ cup Chopped Pistachios
1 Teaspoon Crushed Red Pepper Flake (Add more for spicier dish!)
1-2 tbsp. Olive Oil (1 tbsp. goes a long way FYI)
Salt & Pepper to taste

Peel and half or quarter Brussel sprouts. Crush Pistachios if whole. (Pulse them in a food processor a few times- works like a charm!). Peel, smash (to release the flavor) and dice garlic cloves. Mix all ingredients in large mixing bowl and add-in seasonings. Mix well and place in a baking dish. Bake at 375° for 20 minutes or 400° for 10-15min. Heat until brussel sprouts are golden brown.