Fun Summer Recipes and How to Prepare Them
Join us as we share the easiest summer recipe, and four other recipes you can make from it!
We'll also discuss
Need a quick weeknight meal? Got you covered!
These delicious sweetpotato zucchini fritters come together in no time and are made with gluten free chickpea flour, though can be made with any flour.
Ingredients:
1 medium zucchini, shredded
1 medium sweetpotato (about 1 cup shredded)
1/4 cup red onion, diced
1/3 cup chickpea flour (can increase to ½ cup if excess moisture)
¼ cup red pepper, diced
1/3 cup shredded cheese
2 eggs
1 tsp garlic powder
2 tsp Italian seasoning
Salt and pepper, to taste
2 tbsp avocado oil
Recipe ➡️ https://www.bucketlisttummy.com/crispy-zucchini-and-sweetpotato-fritters-gluten-free/
Need some inspiration for meal planning this week?
Take your favorite ground meat (turkey, chicken, beef), blend with mashed sweetpotatoes and a few spices and you have these 15 minute sweet potato 🍔 . Easy to make in a pinch, easy to freeze and great for leftovers!
Let kiddos add their favorite toppings, from veggies to avocado to chips or French fries 🍟
Ingredients:
2 medium sweetpotatoes
1 lb ground turkey (or ground beef, pork or chicken)
½ tsp garlic powder
¼ tsp Italian seasoning
1/8 tsp ground ginger
dash of sea salt
1/8 tsp pepper
1 tbsp olive oil
Instructions:
Cook sweetpotatoes (I microwaved mine for about 6 minutes).
Mix the mashed sweetpotatoes and ground turkey together with the garlic powder, italian seasoning, ginger, salt and pepper
Form into 4-5 large patties
Heat a large skillet over medium-high heat with 1-2 tbsp olive oil
Cook the patties for about 4-5 minutes on each side until browned and cooked all the way through
Top with cilantro, avocado and sautéed onions/peppers
Full recipe: https://www.bucketlisttummy.com/easy-sweet-potato-turkey-burgers/
How to make kid friendly, plantastic snack boards for the holidays!
We’re all about making food fun here at Bucket List Tummy and here’s how you can involve your kids, have fun and improve variety around the holidays!
Fruits & Veggies—Have A Plant
Sheet pan meals are one of the easiest types of meals out there. Minimal prep and less dishes to clean after (#ad).
This @ncsweetpotatoes sweetpotato with pork chops sheet pan meal encompasses fall flavors, as tasty sweetpotatoes are roasted with onions, apples and maple syrup. It’s one you don’t want to miss!
If you don’t have time to marinade the sweetpotatoes, you can skip that part!
Ingredients:
4 boneless pork loin chops (about 1 inch thick)
3 Tbsp maple syrup, divided
2 medium sweet potatoes, diced
1 yellow onion, sliced
1 large apple, diced (I used Honeycrisp)
2 tbsp olive oil
¼ tsp salt
1/8 tsp pepper
1/2 tsp garlic powder
1 Tbsp thyme
Find full instructions here ➡️ https://www.bucketlisttummy.com/sheet-pan-pork-chops-and-sweet-potatoes/
#sweetpotatoespartner #easyrecipe #easyrecipesathome #easyrecipeideas#foodgawker #eatingwelleats #homecooking #homechef #simplecooking #cookathome #foodsforthought #greatistyou #epicurious #sheetpanmeals #ncsweetpotatoes
This topic has come up in several client sessions lately so let’s talk about NON PHYSICAL signs of hunger.
Some may include:
- anxiety
- easily frustrated
- mad or sad
- emotional highs and lows
We all have different hunger signals and sometimes different signals day to day and season to season! Many of my clients (and maybe some of you?) may not have regular hunger signals...at least regular physical sensations, like a gnawing feeling in the stomach or stomach growling. But, that doesn't mean we don't feel hunger and it definitely doesn't mean we should be skipping meals or snacks, waiting for that "perfect hunger."
Let's be clear - hunger can be emotional and mental too. If you're overly stressing about something or on an emotional roller coaster, try having a snack.. or a snickers bar lol
Prolonged restriction, intense exercise and stress DO BLUNT HUNGER SIGNALS, so practically, if you aren't having regular hunger signals, you can touch base with yourself and see if any of these are at play.
How do you know you’re hungry?
Meal prepping today? Add these sweet potato turkey burgers to your menu! They’re an easy way to amp up your typical turkey burger and extra delicious and a tried and true favorite in the Schlichter house. This is a meal I make for new moms, friends having surgery or when we’re entertaining because they couldn’t be easier and are always enjoyed by all.
Ingredients:
2 medium sweet potatoes
1 lb ground turkey (or ground beef, pork or chicken)
½ tsp garlic powder
¼ tsp Italian seasoning
1/8 tsp ground ginger
dash of sea salt
1/8 tsp pepper
1 tbsp olive oil
Directions:
Cook sweet potatoes (I microwaved mine for about 6 minutes).
Mix the mashed sweet potatoes and ground turkey together with the garlic powder, italian seasoning, ginger, salt and pepper
Form into 4-5 large patties
Heat a large skillet over medium-high heat with 1-2 tbsp olive oil
Cook the patties for about 4-5 minutes on each side until browned and cooked all the way through
Top with cilantro, avocado and sautéed onions/peppers
Favorite burger toppings?
Meal prepping today? Add these sweet potato turkey burgers to your menu! They’re an easy way to amp up your typical turkey burger and extra delicious and a tried and true favorite in the Schlichter house. This is a meal I make for new moms, friends having surgery or when we’re entertaining because they couldn’t be easier and are always enjoyed by all.
Ingredients:
2 medium sweet potatoes
1 lb ground turkey (or ground beef, pork or chicken)
½ tsp garlic powder
¼ tsp Italian seasoning
1/8 tsp ground ginger
dash of sea salt
1/8 tsp pepper
1 tbsp olive oil
Directions:
Cook sweet potatoes (I microwaved mine for about 6 minutes).
Mix the mashed sweet potatoes and ground turkey together with the garlic powder, italian seasoning, ginger, salt and pepper
Form into 4-5 large patties
Heat a large skillet over medium-high heat with 1-2 tbsp olive oil
Cook the patties for about 4-5 minutes on each side until browned and cooked all the way through
Top with cilantro, avocado and sautéed onions/peppers
Favorite burger toppings?
I don’t know about you but Sunday meal prep is not happening over here 🤨🧠
We had an exhausting (but equally amazing) weekend up in Concord/Bow New Hampshire for a family wedding and seeing all the baby cousins together was 💯
Good thing I just shared this easy air fryer recipe on the blog. We love tempeh and it takes on any flavor you choose, which is why I do peanut flavor 75% of the time. Pair it with rice, noodles and a frozen bag of veggies and you’ve got a delicious, plant based meal in 15 minutes.
Couldn’t be easier! SAVE THIS POST.
Ingredients:
8 ounces tempeh, cubed
1 tbsp avocado oil (or sesame oil)
2 Tbsp peanut butter
1 1/2 tbsp maple syrup
1 Tbsp coconut aminos
1/8 tsp chili powder (can be increased)
Preheat air fryer to 380.
While the air fryer is preheating, slice your tempeh into cubes about 1” thick.
To marinade the tempeh, place cubes in a medium sized bowl and add remaining ingredients. Marinade for up to 30 minutes, or if you think of it, you can marinade overnight.
Spread tempeh out into even layer in air fryer tray.
Air fry for 12 min, or until desired crispiness.
Let cool and add marinade over crispy tempeh cubes and enjoy!
Head to the blog for more recipe tips ✌🏻
There's a reason we should be eating carbs continuously throughout the day. Not only are they are quickest and most usable energy source, they also fuel the brain and give the brain energy!
A 2010 study estimated that more than 40% of those who attempt to run a marathon will experience severe and performance-limiting depletion of physiological carbohydrate reserves, aka hitting the wall.
A continuous supply of glucose to the brain allows it to keep stimulating our muscles to work. Especially when we consider endurance exercise, without having a steady state of glucose, the central nervous system will not be able to maintain its current activity, and the brain will send signals to greatly reduce activity. We will experience side effects and symptoms, like fatigue, low blood sugar, muscle cramping and more. While these are not necessarily pleasant, isn't it neat that our bodies are trying to send us signals to communicate that they need something? 🤓
What's even cooler is that a carbohydrate based mouth rinse 👄 may even play a role in lighting up some of these receptors 💡 in the brain that are involved in reward and motivation. Just swishing around a carbohydrate sports drink solution for 5-10 seconds may improve exercise by 2-3% during high intensity endurance performance lasting 30-70 minutes. I often utilize this trick with my athletes with very sensitive stomachs. Way better than taking in nothing at all!
Carbs are essential. If someone tells you otherwise, run away and run away fast 🤪
PMID 20975938
PMID 23724880
PMID 20799963
I'm still new to the air fryer and enjoying playing around with it to test new recipes. I have always loved parsnips for baby led weaning and toddlers because they are starchy and easy to hold. If you are serving these to babies, just leave the honey off as honey is not recommended to serve to babies under one. Otherwise, these honey mustard parsnips are delicious for all!
Here's what you need:
3-4 medium parsnips, sliced into 1-2 inch wedges
1 T avocado oil
3 T honey
3 T dijon mustard
½ tsp salt
½ tsp garlic powder
Instructions
Preheat air fryer to 380-390°F (200°C)
Cut parsnips into 2-3 inch pieces
Mix avocado oil, honey, Dijon mustard, salt and garlic powder in bowl. Pour over parsnips and mix them until they are all coated.
Place parsnips in air fryer basket and shake basket to distribute evenly.
Set timer for 15-18 minutes*
Once parsnips are golden brown in color and soft and tender, they are ready to enjoy
Save this easy recipe for later!
What’s your favorite veggie to meal prep?
If you’re meal prepping today, you’ll want to add these oatmeal bites to your plan.
Ready in 30 minutes, these guys are portable, easy to pop for a snack when you have a quick second, kid friendly and great for PRE or POST workout.
These are made with dried cherries and chocolate chips but you can use any add ins you want - berries, raisins, nuts/seeds, etc!
Ingredients:
2.5 cups rolled oats or old fashioned oats
1 tsp ground cinnamon
2 Tbsp flax seeds
1 tsp vanilla extract
1 tsp baking powder
1/4 tsp salt
2 eggs
1/3 cup maple syrup or honey
1 cup milk (I used almond milk)
1/4 cup butter, melted
1/2 cup dried cherries
1/2 cup chocolate chips
Instructions:
Preheat oven to 350.
In a large bowl, combine oats, cinnamon, flax seeds, vanilla, baking powder, and salt.
In a separate bowl, crack 2 eggs. Slowly add in maple syrup, milk and butter, whisking until combined.
Add wet to dry ingredients, stirring until oats are covered in liquid. Let sit for 5-10 minutes to absorb. Add dried cherries and chocolate chips in last.
Spray a muffin tin pan with cooking spray and pour oatmeal mixture among the 12 muffins tins, dividing evenly.
Bake for 25-27 minutes or until the tops are slightly brown. Let cool for 5 minutes before serving.
Enjoy!
If you’ve been following for a while, you know I’m passionate about adequate fueling.
Many of my athletes skip the pre run snack because it’s either too early ⏰, they are too confused about what to eat 🤷♀️ or they just don’t think it’s necessary 🥖
STOP there 🛑 ✋🏻
Pre run snacks can be super easy on the mind and body and don’t require much (if any) prep at all.
Consider bagels or toast with nut butter or jelly, a glass of juice, a banana, frozen waffle, a gel or chews, raisins...
Aim for something with ~15-30 grams of carbs. Add in some fluid too for hydration. More ideas in my ebook in the link in my profile ⬇️
What pre run snack has been a game changer for you?
Let’s get one thing clear: this is not a post to dissuade you from eating real pizza 🍕 crust because I love pizza. And we’re not about diet culture over here.
But this pizza crust is really good and if you find yourself in a position where you really want pizza but have none available, you can make this easy 3 ingredient pizza crust, plus some seasonings. We always have copious amounts of sweetpotatoes available and this is a fun new way to enjoy them!
Add your favorite toppings! I’m partial to this black bean, red onion and barbecue sauce if you need ideas 😍
Ingredients:
1 medium sweet potato*, cooked and mashed
3/4 cup rolled oats
1/2 Tbsp Italian seasoning
¼ tsp garlic powder
¼ tsp paprika
2 Tbsp cornstarch
Sea salt, for sprinkling
Instructions:
Preheat oven to 375. Add all ingredients to a high speed blender or food processor and process until very fine.
Transfer dough to a bowl to help mold into a ball (it may be sticky). Transfer and press dough onto a 12” pizza pan coated with parchment paper.
Bake for 25-30 minutes.
Take out of oven and let cool. Once cooled, flip dough over, gently pulling parchment paper from what is now the top of pizza dough.
Coat with olive oil and place back in the oven for 5-7 minutes, or until reaches desired crispiness.
Let cool and sprinkle with sea salt.
Add your favorite toppings!
#memorialdayweekendfood #sweetpotatocrust #sweetpotatopizza #kidfriendlysnacks #kidfriendlyfood
A lot of you answered my stories question today about wanting more quick meals, especially for kids 🌟 👧 👩🍳
This hummus pasta salad got a makeover today and it’s ready in 15-20 minutes max!
Just choose your pasta and cook it, add veggies, and cover with the hummus sauce. I also like to let the pasta cool. You can make it gluten free (use a GF pasta), vegan, vegetarian, etc. you can add your favorite meats or proteins or cheese if you like.
So many variations!
Let your kids pick the veggies and toppings, and they’ll be more likely to try it!
Full recipe and directions on the blog 🌟
