Pot Roast – A Family Favorite

This is probably my favorite childhood meal, Pot Roast. Growing up it was just me and my mom (my sister is 9 years older than me and moved out the second she turned 18), so my mom didn’t cook too often. This was one of maybe 3 meals that she made. The others weren’t worthy of acquiring the recipe. LOL!

When I grew up and had children of my own I asked my mom for this recipe and I still use it to this day. And my kids, much like myself, love it too.

It’s probably some generic recipe found all over the internet but nevertheless, here it is…

 

INGREDIENTS:

  1. 3lb Chuck Roast (I always buy a bigger one, usually 5-6lbs)
  2. Carrots – Amount is up to you.
  3. Potatoes – Amount is up to you.
  4. 2-3 cans Cream of Mushroom Soup (2 usually does the job)
  5. 1 pkg. Lipton Dried Onion

INSTRUCTIONS:

  1. Always prep/chop first, it just makes life easier. Peel and chop your carrots (if you have a larger roast you will want to make the carrot chops a little larger because they will be in the oven longer.) Rinse and chop your potatoes into 1” cubes, you can peel if you don’t like the skin but I leave the skin on which is why rinsing well is a must!
  2. Preheat your oven to 325 degrees.
  3. Cover a 2-3” deep pan with foil and place your roast in the center.
  4. Arrange chopped potatoes and carrots around the roast.
  5. Smother the roast, carrots and potatoes with the Cream of Mushroom soup and then sprinkle the Lipton Dried Onion over all of it.
  6. Cover the pan with foil and bake for 325 degrees for 1 hour per pound of your roast.

ENJOY!

 

 

 

 

 

 

 

 

 

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Sweet Potato Soup


Sweet Potato Soup, another yummy one that the whole family loves. I got the recipe out of the February 2017 Southern Living magazine but there were definitely some errors in the print so I’m getting partial credit for this one.

INGREDIENTS:

– 2 Tbsp. Olive Oil

– 2 cups chopped Yellow Onion

– 1 cup chopped Carrots

– 1 Tbsp. chopped Garlic

– 3 lbs. Sweet Potatoes, peeled & cut into 1/2″ cubes

– 2 lbs. Yukon Gold Potatoes, peeled & cut into 1/2″ cubes

– 1-1/2 tsp. Salt

– 1 tsp. Black Pepper

– 1 tsp. Ground Cumin

– 1/4 tsp. Ground Cinnamon

– 1/8 tsp. Cayenne Pepper

– 7 cups Chicken Stock

*NOTE* I used my Dutch Oven to make this but any large pot will do just fine.👌🏼

DIRECTIONS:

  1. Chop everything first (Always. It makes this whole process a hellova lot easier!) I also measured out all my spices and put them in a small bowl so they’re ready to go as well.
  2. Heat oil in a large Dutch Oven or pot over medium-high heat. Add onion and carrots and cook, stirring frequently, for about 5 minutes. Add garlic and cook for 1 minute. Add sweet potatoes, Yukon potatoes, salt, black pepper, cumin, cinnamon and cayenne pepper and cook for another minute, stirring.
  3. Add chicken stock, bring to a boil. Then, reduce heat to medium-low and allow to simmer for 30 minutes or until potatoes are tender.
  4. Strain potatoes BUT, save your stock so put a large bowl under your colander when you strain.
  5. Transfer your potato mixture back into the pot if using an Immersion Blender or put small portions into a blender at a time; blend your potato mixture until smooth. Slowly add the chicken stock to your potato mixture until you reach your desired consistency.
  6. If you’d like, top your Sweet Potato Soup with toasted chopped pecans and plain yogurt. If you’re like me, eat as is because you don’t need all that fancy shit!

ENJOY!

Turkey Taco Bake 

The recipe below makes TWO 9×13 dishes because one serving is 1/4 of the pan. Say what!?!? I made this “mini prep” and since being a parent means I have to feed all these children 😉 I made 2 pans worth so they could enjoy too. Thumbs up all around BUT, I thought is was pretty bland. Next time I may use a pre-packaged taco seasoning pack and add more jalapenos and hot sauce.  This recipe does freeze well.

INGREDIENTS:

▪️2 cups uncooked Brown Rice

▪️2 Yellow Onions, chopped

▪️6 Cloves of Garlic, minced

▪️2 Jalapeños, chopped

▪️48oz (3 pkgs.) Lean or Extra Lean Ground Turkey

▪️2 Bell Peppers (any color), chopped

▪️3 Limes – Squeezed for fresh juice

▪️4 Tbsp. Chili Powder

▪️2 tsp. Oregano

▪️1 tsp. Thyme

▪️Hot Sauce to taste (you’re gonna want to use this if you like a little kick)

▪️2 cups Shredded Mexican Four Cheese

▪️2 – 15oz cans of Tomato Sauce (no added sodium)

DIRECTIONS:

1️⃣Cook Brown Rice according to box instructions and set aside.

2️⃣Let’s get everything chopped, minced and juiced so it’s ready to go! Chop/Mince onions, garlic and jalapeño and set aside in same bowl. Chop peppers and set aside in same bowl. Juice limes and set aside.

3️⃣Preheat oven to 350 degrees and spray two 9×13 baking dishes with cooking spray.

4️⃣In a large pot set to medium/high heat, sauté Onion, Garlic and Jalapeños until onion becomes translucent, about 5 minutes.

5️⃣Add ground turkey to the pot and cook for 5 minutes. Add peppers and continue to cook until the turkey is no longer pink.

6️⃣Drain turkey mixture and return to the pot. Add lime juice and seasonings stirring to combine. Then add tomato sauce, 1/2 cup of cheese and hot sauce (if using), stirring well.

7️⃣Split the turkey mixture into the two baking dishes and top both with the remaining cheese. Cover each dish with foil and bake for 20 minutes.

8️⃣Remove foil and bake an additional 10 minutes or until cheese is completely melted and the edges are bubbling. Let it cool 10 minutes before serving.

ENJOY!

 

MACROS for my exact ingredients…

46g Protein

29.5g Carbs

14.4g Fat

439 Calories

Breakfast Casserole 


Super easy recipe below and tastes great! Only advice, don’t fall asleep if you choose to make it the night before.😴 This is the second one I made since I forgot to set a timer for the first one and fell asleep. It wasn’t until 1:25am that I realized the burnt cheese smell wasn’t from my sons late night snack. OOPS!😬

INGREDIENTS

▪️24oz Frozen Hash Browns

▪️10 Cooked Turkey Sausage Patties – crumbled

▪️16oz Cubed Ham

▪️8oz Mexican Shredded Four Cheese

▪️13 Large Eggs

▪️1 Cup Milk

▪️1 teaspoon Salt

▪️1/2 teaspoon Ground Black Pepper

▪️Cooking Spray

 

INSTRUCTIONS

  1. Preheat oven to 350 degrees.
  2. Add frozen hash browns, cooked sausage, ham and cheese to a large bowl and mix to combine. Pour mixture into 9×13 baking dish that has been coated with cooking spray.
  3. In a large bowl, whisk eggs with the milk, salt and pepper. Pour egg mixture over the hash brown mixture.
  4. Bake for 60-75 minutes uncovered. The center should be set and the edges golden brown. (My oven is old and mine took 75 minutes.)

ENJOY!

Mini Turkey Meat Loaves w/Roasted Potatoes and Green Beans

Yesterday I prepped this delicious meal for myself and my husband with plenty of leftovers for our 3 kids, who all loved it too!

The recipe is below for 4 servings but I, of course, multiplied that. I made 17 servings for my husband and I and his are a double serving of the meat loaves (2 instead of only 1) plus all the extras you can see in the photos below.

I used 7-8lbs of Ground Turkey, 4lbs of Green Beans and 10lbs of Potatoes.

Meal Prepping can be quite intimidating at first but I assure you, it is very simple and such a time saver when you don’t have to worry about cooking lunch or dinner for the next 7-10 days.

I’ve created a Meal Prep Guide to help others understand and get started with prepping. It isn’t difficult, it just takes a bit of planning and it can definitely help you hit your goals. If you’re interested in the guide, it is only $5.00 and is in PDF format so it will be sent via email.

MINI MEAT LOAVES, GREEN BEANS AND POTATOES – 4 Servings

Prep: 10 Minutes  Bake: 40 Minutes  Stand: 10 Minutes

  • Nonstick Cooking Spray
  • 12oz. Fingerling and/or New Potatoes, halved or quartered
  • 1 Tbsp. Olive Oil
  • Salt and Black Pepper
  • 1/3 cup Barbecue Sauce
  • 1/4 cup Fine Dry Bread Crumbs
  • 1/4 cup Finely Chopped Onion
  • 1 tsp. Garlic Powder
  • 1 lb. Lean Ground Beef (I used Turkey)
  • 8oz. Green Beans, trimmed
  • 1 tsp. Olive Oil
  • 1/4 cup Barbecue Sauce

 

  1. Preheat oven to 400 degrees. Line a 15×10 inch baking pan with foil; coat foil with cooking spray. Place potatoes on 1/2 of the prepared pan. Drizzle with 1 Tbsp Olive Oil and sprinkle with salt and pepper. Bake 20 minutes, stirring once.
  2. Meanwhile, in a large bowl combine next four ingredients (through Garlic Powder). Add ground beef (or turkey); mix well. Shape into four 3-1/2 x 2 inch loaves.
  3. In a medium bowl drizzle the green beans with 1 tsp. Olive Oil and sprinkle with salt and pepper; toss to coat. Place loaves and green beans in the pan with the potatoes. Bake 20 to 23 minutes more or until loaves are done (160 degrees F) and potatoes and beans are tender.
  4. Spoon 1/4 cup barbecue sauce over meat loaves; cover and let stand 10 minutes. Serve with potatoes and beans. Makes 4 servings.

PER SERVING:

  • 455 Calories
  • 18g Fat (6g Sat Fat)
  • 100mg Chol.
  • 805mg Sodium
  • 39g Carbs
  • 4g Fiber
  • 34g Protein

Recipe Credit: Better Homes & Gardens One-Pan Recipes

 

Meal Prep Monday

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This weeks meal prep looks a bit different but it’s DELICIOUS! It will last quite a while too because I was able to make 22 total meals for the hubs and I PLUS 7 meals for the kids.

Here we have BBQ Sloppy Joe Cups with Brussels Sprouts (recipe link below). Mine look a bit empty because I’m only eating 2 cups per meal (they’re very filling) and Jonesy (the hubs) is having three. He has 1 cup of brussels sprouts and I have 3/4 cup.

After spending $55 on 5 meal preps last week because I was too tired to prep myself, I thought I would tally this one up and see how much each meal costs when I make them myself.

I am including the 7 meals for the kids because those count too, right? I spent $81.04 on everything and that includes the foil muffin cups, the milk, eggs, of which I have extras of all.

$81.04 / 29 total meals = $2.79

Crazy huh!? If you were ever unsure about whether or not meal prepping was worth it or if you could afford it, here’s your proof.

For my serving size (2 BBQ cups & 3/4 cup of Brussels Sprouts) the macros are…

447 Calories
59g Carbs
14g Fat
23g Protein

!!IMPORTANT NOTE!! I make my Sloppy Joe Cups with a sugar free BBQ sauce which I was able to find at my local (healthier) grocery store, Sprouts.

The recipe (for 12 sloppy joe cups) can be found at the link below.

https://sarahjonesfitness.com/2016/05/29/bbq-sloppy-joe-cups/

ENJOY!

October Goal Setting

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Have you set your October goals yet?
Some of you may not be monthly goal setters but if you’re having a hard time along your fitness journey, it may be a good idea to start.
Setting realistic, attainable goals each month or even each week is an instant motivator. And when you hit those goals, WATCH OUT NOW! You become even more motivated to continue forward with new goals for a new week or month and crush those too.
Your goals don’t need to be crazy and you certainly don’t want them to make you want to quit before you even start.
Here are some examples of smart goals…
1. I will workout 5 days a week this month.
2. I will not have cheat DAYS, only 2 cheat MEALS a week.
3. I will drink at least 40oz of water each day.
4. I will have more self love.
Here are some examples of goals that may be too intimidating and cause you to quit…
1. I will workout 2 times a day, every single day, this month. NO REST DAYS!
2. I’ll juice 4 days a week, each week, this month.
3. NO CARBS!
Come on now, don’t torture yourself. Health and fitness doesn’t have to be miserable. Really, it’s true! If you’re having trouble getting started on your journey or if you’ve found yourself stuck, please message me. I would LOVE to help you.
 
HAPPY OCTOBER!

Meal Prep Ideas

Recently I purchased a weeks worth of meal preps instead of making them myself. The great thing about ordering from a meal prep company is that you can mix it up.

Here are a few of the meals I ordered and I also have a Chicken Teriyaki, Yams and Brussels Sprouts prep that isn’t pictured but that’s another combo idea for you.

CHILI COCONUT CHICKEN with Mixed Veggies and Cilantro Rice.

SKIRT STEAK with Baked Potatoes and Asparagus

SALMON with Brown Rice and Asparagus


I was worried about how well the salmon would taste after frozen but it was still very good.

When it’s time to pull out a meal prep that’s been frozen, I put it on the counter for about 3-4 hours to defrost and then into the refrigerator until I’m ready to warm it up.

If you have meal prepping questions or ideas, please feel free to share. 

Protein

How important is Protein? It’s so important that without it, we could die or become severely malnourished.

All of your enzymes, cell transporters, blood transporters, all your cells scaffolding and structures, 100% of your hair and fingernails, much of your muscle, bone and internal organs and many hormones are mostly protein.

Makes sense now why Protein is so important.

The Recommended Daily Allowance (RDA) for Protein is 0.8g per kg of body weight (0.4g/lb) for the sedentary adult. For strength athletes that number increases to about 1.2-1.7g per kg of body weight(0.5-0.8g/lb) and for endurance athletes the RDA is 1.2-1.4g per kg of body weight (0.5-0.6g/lb).

There are many different factors that play a role in how much protein you should be consuming each day. Some of those factors are…

  • Age
  • Sex
  • Activity Level
  • How many total calories we eat/need
  • Our carbohydrate intake

Finding the right amount of protein to consume can involve a bit of trial and error. The RDA’s provided above are a good starting point. Determine which category you fall under and begin there. I personally consume a little less than 1g of Protein per pound of body weight.

For those who have a plant-based diet (Vegetarian or Vegan), you’ll have to work a little harder to get more protein from a mix of different sources in order to meet your protein needs.

Crockpot Paleo Turkey Meatballs and Garlic Parmesan Zoodles

This weeks meal prep is Crockpot Paleo Turkey Meatballs and Garlic Parmesan Zoodles. This meal is full of flavor and really filling!

I used a recipe from Pinterest to make the meatballs. Link below.

Crockpot Paleo Turkey Meatballs

I saw a video on Facebook of the Garlic Parmesan Zoodles and quickly jotted down the steps so I don’t have a real recipe for that but I’ll share what I did.

 

 

Garlic Parmesan Zoodles

1. Zoodle your Zucchini (I use a spiralizer).

2. Add Ghee (clarified butter) and chopped garlic to a pan set on medium and allow Ghee to melt.

3. Add Zoodles to pan and cook for a few minutes before adding the shredded Parmesan, tossing Zoodles to help melt the Parmesan.

4. Add salt, pepper and red pepper flakes to taste.

Here’s the problem I had…the Parmesan didn’t melt very pretty and was kind of clumpy. I think next time I’ll prepare the Zoodles the same way but only add the Parmesan once the Zoodles are done. The kick provided by the red pepper flakes was perfect!

I “plated” the food in my meal prep containers sans tomato sauce and additional Parmesan. I’ll only add those two elements when I’m ready to eat, as seen in this photo above.