THE Best Soup Ever (Spicy Chicken Soup)

BEHOLD. The best soup I have ever made. It is spicy, satisfying, immune-boosting, and oh-so-mouth-watering. I am not kidding when I tell you that I have made it almost every single week the past 3 months!! This soup is fail-proof and takes little time to actually make. Oh, it also makes a LOT of soup which is awesome because I love leftovers! It lasts up to a week in the fridge.

One of the keys to this amazing soup is the shredded crock-pot chicken. I cook the chicken with bone broth and spices overnight on low (8-10 hours) while I sleep. In the morning, my apartment smells like HEAVEN. I have tried non-shredded chicken but it was not the same. 

This soup is a nutrition bomb. It is loaded with beneficial bone broth which is one of the best foods for our bodies. It contains collagen, amino acids, vitamins and minerals that strengthen our immunity, bones, joints, gut, hair, skin & nails. Talk about a powerhouse! This soup is rich in fiber and protein too, making it so satisfying. Add some avocado on top and BOOM you have the perfect meal. 

I LOVE THIS SOUP.

So does my boyfriend. And, well, everyone I have ever made it for.

I hope you try it too and love it as much as I do :)

INGREDIENTS

64 oz. (2 cartons) organic bone broth (I use Pacific Foods)

3 organic boneless skinless chicken breasts

2 cans organic beans of choice (My favorite is a mix of Pinto + White)

16 oz. green tomatillo salsa (I love using this one by Frontera)

2 bell peppers (I like to use a variety for a pop of color)

2 jalepino peppers (leave out if you want less heat)

1 small white onion

4 cloves garlic

1-2 scoops Vital Proteins Beef Gelatin (optional thickener + nutrients)

2-3 tbsp Olive oil

SPICES: Himalayan pink sea salt, black pepper,

cayenne pepper, turmeric, paprika, garlic powder

FOR SERVING: Cilantro, Avocado, Plain greek yogurt (tastes identical to sour cream), Beanitos bean chips or other tortilla chips

METHOD

1. Cook the chicken in a crock pot overnight or during the day with 32oz (one carton) of the bone broth + all of the above mentioned spices. I prefer to do it overnight on low while I sleep for 8-10 hours because it comes out better for me. I have tried cooking it on high for less time, but it was never as moist or as easy to shred!

2. Shred the chicken with two forks once cooking is done. The chicken should be super moist and fall apart nice and easy! This can be done directly in your crock pot. Once shredded, place the crock pot chicken (and it's broth it cooked in) in the fridge if you're not making the soup right away.

3. Chop & dice the garlic, onion, bell peppers & jalepino peppers

4. Heat the olive oil in a large pot on medium/high heat.

5. Add the garlic & onion to the pot and let cook for several minutes until browned and slightly translucent.  

6. Add the bell peppers & jalepino peppers. Stir the veggies often and let cook so they soften up. Add a splash of bone broth or water if needed to prevent sticking.

7. Rinse and drain the beans. Set aside.

8. Once the veggies are tender and starting to brown, add in the second carton of bone broth + the salsa + the beans + the crockpot shredded chicken (and it's broth)

9. Stir well and let the soup come together and cook for another 10-20 minutes on medium heat. Add 1-2 scoops of beef gelatin if desired and mix well*.

10. Serve with toppings if desired.

*If you do add the beef gelatin, be aware that this naturally thickens its substance when cold. Therefore once the soup is cooled down in the fridge, it will look more solid almost like jello! This is totally fine and actually makes it easier to scoop and serve the leftovers in my opinion. Simply stir it up and heat it back up and it will be soup once again!

Homemade Cashew Milk

I made homemade cashew milk (or any nut milk for that matter) for the first time this past weekend! It was so much easier than I thought, and the outcome was so worth the extra effort! I buy unsweetened cashew milk for convenience, but I definitely want to make my own more often now that I know how easy it is.

There is a huge difference in store-bought nut milk VS. homemade. The store bought kind is much more watered down, and homemade is much richer and creamier. Also, homemade nut milk contains SO much more nutrition such as healthy fats, vitamins & minerals, protein & fiber. So you’re getting more nutrition and feeling more satisfied. Another benefit to making your own is that you are controlling the ingredients that go into the milk. There are no gums or thickeners needed to compensate for all the water, its creamy on its own! I used Ellie's Best (@elliesbest) nut milk bags and it made this process so simple! It’s also kinda fun, I literally felt like I was milking a cow when I was straining the cashew milk..not that i’ve don’t that before but wharves. Let's get to it!

SUPPLIES

1c raw cashews (soaked overnight)

3c filtered water* (and more for soaking)

Optional Flavorings: sea salt, vanilla bean or extract, cinnamon

One Ellie's Best nut milk bag (or cheese cloth)

Large glass jar for milk

Blender (I used my NutriBullet)

You can check out Ellie's Best or buy your own by clicking HERE!
Use my code: STEF10 at checkout to receive a discount off your bags :)

METHOD

1.  First, you must soak your cashews for at least 4 hours or overnight (I soaked them overnight) in a glass container filled with filtered water so their all covered.

2.  Once soaked, drain and rinse the cashews and place in blender with 3c of cold filtered water. *You can add more filtered water if you want more milk and this will also thin out the consistency to be more watery like store-bought. I prefer rich and creamy so I used 3c!

3.  Blend away for several minutes until smooth and theres no large chunks visible.

4.  Take your nut milk bag or cheese cloth, and put it in a large bowl or measuring cup and fold the edges over. Pour your milk into the bag/cloth and let it strain while you hold the bag and gently squeeze to encourage faster straining. Once you have squeezed it dry, put the leftover cream/pulp to the side (use this for other recipes!)

5.  At this point you can add flavor if you’d like, if not, your milk is ready to drink! I added a few pinches of Himalayan pink salt, cinnamon, and 1 fresh vanilla bean pod (Love seeing the little vanilla bean flecks!!)

6.  Then Blend it for a few seconds again to incorporate (or whisk).

7.  Store in air tight jug or container for 4-5 days! 

BONUS TIP --> Don't know what to do with the leftover pulp? There are tons of easy snacks and recipes to use it in online! For the protein bliss balls I made up above, I simply mixed all of the below ingredients together until it formed a pliable dough, rolled it into balls, and stored them in my fridge for a quick snack or dessert!

I mixed: Leftover cashew pulp ^ + Nutzo peanut butter + cinnamon + cashew milk + cacao nibs + almond flour + Vanilla Vital Proteins collagen peptides + sea salt

Banana Dark Chocolate Chip Muffins {Vegan}

Banana Dark Chocolate Chip Muffins

{Vegan}

These are the BEST banana muffins I have ever made, and possibly the last recipe I'll ever need! I totally winged the recipe and they turned out amazing. These are vegan and made with low-gycemic coconut sugar and high-protein quinoa flour. Lately I love baking with quinoa flour because it makes my baked goods come out doughier and lighter than when I use wheat flour. It tastes great, too! These muffins have the perfect amount of sweetness to satisfy any sweet-tooth. Studded with dark chocolate chips, and amazing warm OR cold, you will plow through these perfect little gems in no time. 

PRO TIP: Cut one open fresh from the oven and smear with PB then shove in mouth ;)

INGREDIENTS

3 mashed ripe bananas (the riper the better)

1 cup unsweetened almond milk 

1/4 cup coconut sugar (can sub with any sugar as well as maple syrup or honey)

1.5 cups quinoa flour**

1 tbsp coconut oil (melted)

1/2 cup dark chocolate chips

1 tsp cinnamon

1 tsp vanilla extract

1/4 tsp salt

1/2 tsp baking soda

3/4 tsp baking powder

*I left out nutmeg this time, but I think it would be a great addition!

If you'd like to add for that authentic banana bread taste, I suggest adding 1/4tsp.

**UPDATE: My second batch, I used gluten-free brown rice flour in place of the quinoa flour,
and it turned out great! The consistency will be a little fluffier and less fudgey, but just as delicious. 

•  •  •  •  •  • •  •  •  •  •  •

METHOD

1. Preheat Oven to 350F.

2. Mash bananas in a large mixing bowl.

Add the coconut sugar, melted coconut oil, vanilla extract, and almond milk. Stir well to combine.

3. Next, add the quinoa flour, cinnamon, salt, baking soda and baking powder.

Stir very well till smooth and not clumpy (besides small banana chunks)

4. Add chocolate chips and combine well.

5. Grease or spray muffin pan with non-stick spray or oil (I used coconut oil spray!)

6. Scoop batter evenly into muffin pan. I used a little less than 1/4cup to fill my 12-count pan.

7. If desired, add a couple more chocolate chips to the tops (for visual appeal)

8. Bake on middle rack in oven for 15-25 minutes until toothpick comes out clean,

and edges of muffins are slightly brown. NOTE: Since these are vegan, it is OK to under-bake

them if you like them more fudge-like! I baked mine for 20 minutes so they were fudge-like

right out of the oven but once cooled they always bind/dry up a little more. 

9. Store in a sealed container on counter or in the fridge, or freeze and then pop one in the

microwave to defrost as needed! TIP: I like to freeze them after a couple days for freshness.

If I know I'll want one at lunch or as a snack later in the day, I'll take one out of the freezer and

saran wrap. By lunch/snack time they are thawed! 

I am obsessed with these muffins! They are so decadent but healthy.

If you give them a try please tag me on Instagram @StefLiaFit or comment below, I would love to hear what you think! :)

Spicy Lentil Soup {Vegan, gf}

Spicy Lentil Soup

(Vegan, gf}

This lentil soup is one of my all-time favorites! It is perfect for a chilly day, perfect for meal prep (makes a huge batch which lasts the week), perfect for when your getting sick, perfect for detoxing or kick starting clean eating. It is loaded with nutrition, plant protein, and tons of fiber. Need a easy and delicious way to regulate digestion and even clear your sinuses? This is it! Let's be honest, it's the perfect anytime soup! It's customizable, too. Want meat? Add some ground turkey or beef (which I've done). You can also omit or add vegetables + tailor the spices to your needs. I promise it's hard to mess up this soup, if you make a it or a variation of it please comment below! I love hearing what you guys think of my recipes :) Hope you love it as much as I do!

INGREDIENTS

1qt carton organic low sodium vegetable broth (I have used bone broth + chicken broth as well)

28oz can organic no salt added diced tomatoes

2tbsp minced garlic

5 celery stalks, chopped

1 bag mini tricolor baby carrots, chopped

1 large zucchini, chopped

1 yellow onion, chopped

1.5cups green lentils (dry)

1/4 of a lemon, squeezed

Fresh baby spinach (optional, for serving)

1tbsp extra virgin olive oil or coconut oil (I used this herb-lemon liquid coconut oil this time!)

8-12oz water (optional)

*SPICES

1/2tsp pepper

1/4tsp tumeric

1/4tsp garlic powder

1/4tsp chili powder

1/4tsp cayenne powder

1tsp italian herbs

*I always eyeball spice and taste along the way, so PLEASE adjust according to your taste! I estimated these measurements since I do not measure. Get your spoon in there and don't be afraid to taste!

METHOD

1. Chop the garlic, celery, carrots, zucchini and onion (small, or desired chunkiness ;)

2. Using a large deep pot on medium/high heat, heat tbsp of oil and then add veggies to pot (garlic, celery, carrots, zucchini and onion)

3. While the veggies are cooking, stir here and there to ensure even cooking. Meanwhile, prepare lentils according to the back of their package. Typically 3cups water per 1.5cups lentils, bring to boil, and let cook for 15-25 minutes.

4. At this point the lentils are cooking + the veggies are getting tender.

5. Once the veggies start to appear translucent and tender, add the canned diced tomatoes + broth. Stir well. Bring up to a light boil.

6. Add spices + lemon juice and stir well.

7. Once lentils are 75% cooked and most the water is absorbed, pour into the rest of the soup. Stir well. Bring back up to a light boil and cover. Let simmer from as little as 15 minutes to as long as 45 minutes.

8. If you like your soup thick, leave as is! If you desire more liquid (which I did this time) then add 8-12oz regular water to the soup and stir well.

9. Let cool on the stove for 10-20 minutes and when ready to serve, scoop into a bowl with fresh spinach placed on the bottom (the spinach will wilt from the hot soup!)

You can keep it in the fridge for a week or even freeze for up to several months! Its great cold too, and after sitting in the fridge overnight, it gets thicker and even better tasting (as all soups do!) ENJOY :)

Stef's Raw Vegan Caramel Slice

Raw Vegan Caramel Slice

I am so excited to share this recipe with you guys :) There are many raw caramel slice recipes out there but I did a little experimenting with the ingredients I had on hand to come up with these gems. I had tons of dates I had to use up, as well as a banana that was getting way too ripe for my liking, so I improvised and I am very happy with the results.

Often times, raw vegan desserts require a lot of raw nuts and sometimes expensive or hard-to-find ingredients. Not these babies! I bet most of you have these ingredients on hand now, or maybe only need to pick up one or two (inexpensive) items!

This is the perfect clean treat for my never-ending sweet tooth, that can be ate straight from the freezer (they don't harden!) and pack some nutritious healthy fats + fiber, too! These are chewy, perfectly sweet, decadent dessert that you can feel good about eating. The dates and banana provide natural sweetness, and the only added sweetener in the entire recipe is 2T pure maple syrup in the chocolate shell. Yes please! The peanut butter adds a decadent flavor to this caramel, and the chia seeds pack a fun texture and healthy omega's too. The chocolate shell is crispy, melts in your mouth, and reminds me so much of the "magic chocolate shell" I used to put on my ice cream as a kid.

My family was surprised by how good these tasted for being vegan, they make the perfect healthy treat to bring to a party! Tag me on Instagram, @stefliafit if you make these and love them as much as I do! :)

INGREDIENTS:

Base Layer:
1c oats (quick or rolled)
10 pitted dates*
Dash sea salt
1/2t vanilla extract
1/2t cinnamon
1/4c water

Caramel Layer:
16 pitted dates*
1 ripe banana
2T natural peanut butter or almond butter
2T chia seeds
2T water
Dash sea salt

Chocolate Shell:
1/4c coconut oil
2T cacao powder
2T maple syrup
Dash sea salt
1/4t vanilla extract

Equipment:
Food processor
8" x 6" dish or pan (I used a glass pyrex tupperware dish)
Parchment paper

*I used small pitted dates found at my grocery store. The dates used were not considered medjool, which are much larger. If using medjool, I would estimate using 7 dates in the base layer and 12 dates in the caramel layer. Don't be afraid to use less or more depending on the consistency!

METHOD:

1. Line your dish with parchment paper so your slices slip out easily. No need to grease! Cut off excess edges where necessary.

2. Start with the base layer. Add the oats to a food processor and blend until a fine flour consistency. It is ok if its a little chunky.

3. Add pitted dates, sea salt, vanilla, cinnamon, and water. Blend & pulse until ingredients are combined. (You may need to scrape down the sides and stir every so often since the dates are very sticky). Add a splash of water as needed if mixture is too dry or difficult to blend (be patient!)

4. Once the batter resembles cookie dough, is blended evenly, and can be molded with your hands, press biscuit dough into the bottom of your parchment lined dish with your hands. Make sure you press firmly to compact the dough and make sure it is spread as even as possible and to all edges and corners. Use a spatula or large spoon to flatten and smooth out biscuit layer if needed.

5. Place biscuit layer in freezer while we make the caramel.

6. In the same food processor, blend all caramel layer ingredients until fully combined, scraping down the sides as needed. If your mixture seems dry or won't blend, add splashes of water as necessary.

7. Remove biscuit layer from the freezer and pour the caramel layer on top. Smooth out the caramel evenly as you did the biscuit layer, so that it reached all edges and appears flat.

8. Place the dish (now with the biscuit + caramel layers) in the freezer for at least 2 hours (patience!) Can be left in as long as needed, but 2 hours is the minimum.

9. Lick food processor clean ;)

10. When your ready for your chocolate layer, melt the coconut oil in a small bowl and add remaining chocolate shell ingredients. Add more or less cacao powder or maple syrup depending how rich or sweet you prefer (don't be afraid to test taste!)

11. Remove dish from the freezer and pour your chocolate on top of caramel layer. Chocolate should coat the top evenly and appear smooth (this is the importance of making the layers flat/even early on!) Use a spoon or tilt the dish to ensure the chocolate coats all edges and is spread evenly.

12. Place dish back in freezer for at least 1 hour or longer. Chocolate shell will harden.

13. When ready to cut, gently lift parchment paper out of dish and place on a cutting board.

14. Run a large, sharp knife under very hot water and gently but firmly cut slices in desired shape (I prefer squares!) The chocolate may crack a little but the hot knife prevents most of this. Cut into however many pieces you like, however I got a perfect 12 squares from the size dish I used.

15. Store your slices in the freezer until ready to eat or serve! The caramel and biscuit layers never fully harden which is simply due to their ingredients. Therefore these will be chewy and delicious straight from the freezer! I have not tried storing in the fridge but you can if you want them softer. I would not suggest leaving them at room temperature for too long because the coconut oil in the chocolate shell melts easily so it must stay cold in order to stay firm!

16. ENJOY :)

WIAW #3 - A full day of eats!

Hey guys! Half way to the weekend :) I finally remembered to document everything I ate yesterday,
so here it is! 

For those of you who don't know what it is, it is a post concept developed by the wonderful Peas And Crayons blog in which you simply post what you ate in any given day (not necessarily that Wednesday).
Enjoy :)

Breakfast

{ 1 cup carrot juice + Oat bran & rolled oats cooked with unsweetened vanilla almond milk, sea salt, stevia, cinnamon, pumpkin pie spice, tsp coconut oil. Mango + banana mixed in. Topped with more natural peanut butter + Side of coffee with stevia & unsweetened cashew milk }

SIDE NOTE

Love having my oatmeal in a almost empty nut butter jar! The sides get all melty and I get a little bit in each bite. I have been having 1 cup carrot juice every afternoon or morning before breakfast. I will be doing a post very soon on the benefits :) I find I prefer drinking it on an empty stomach because it gives me a fast boost of energy! Another reason why I need a juicer...

Lunch

{ Collard wraps stuffed with tuna, Ithaca dill + lemon hummus, Avocado, Cucumber + Red pepper.

Plus the rest of the avocado on the side }

SIDE NOTE

I have been loving these raw collard green wraps and Itacha hummus! This hummus is the best i've ever tasted, you can check them out here. Unfortunately, both days of eating this my mouth + ears have gotten tingly/itchy right after eating it, I am guessing a oral allergy to raw collard greens!? I never have them, so I know if I would have experienced this before. 

Snack

{ Apple + Natural peanut butter }

SIDE NOTE

Classic snack! I surprisingly have not had this in ages. It hit the spot and gave me energy for my evening work out. I for some reason got a irritating headache right after eating this...pesticides?! I do not know. Maybe I just think too much ;)

Dinner

{post-workout}

{ Grilled italian chicken + Maple roasted acorn squash }

SIDE NOTE

I was on my own for dinner tonight and had chicken marinating in the fridge for days, so I made this simple but delicious dinner! Chicken comes out amazing after marinating for 24+ hours and grilling always makes the best chicken in my opinion. I made the acorn squash last week by chopping it up (very difficult) so decided to simply roast it cut in half & eat it with a spoon. It came out SO good! I usually have some type of greens with my dinner, but if I load up on them at lunch most days then I don't stress about it.

Dessert

{ Microwaved homemade vegan brownie from the freezer +

dark chocolate with unsweetened Silk cashew milk }

SIDE NOTE

Many times I am full from dinner but sometimes I love having something sweet to top it off! I grabbed one of my vegan brownies from the freezer (made with dates, oat flour, banana...) and some dark chocolate after that :) If you've never tried Silk cashew milk you need to, it is super creamy + the unsweetened still has a sweet light taste!

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YOUR TURN

Do you have any oral food allergies to raw foods?

What is your favorite "healthy" dessert?

RECIPE « Healthy Turkey Chili

My favorite cold weather food by far is homemade turkey chili. The recipe is extremely simple, super healthy, and is very hard to mess up! Made with minimal & completely clean ingredients, it is the perfect lunch or dinner, and goes oh so well with a fresh salad or some warm crusty bread.

It is a nutrition power-house! Loaded with veggies (peppers, onions, tomatoes), quality fiber (kidney beans, veggies), lean protein (ground turkey) & metabolism boosting spice (jalepino, chili & spices)

 It is my moms incredible recipe, so I have to give her credit for this one, she is the best cook in the world! I modified it a bit by adding more spices + jalepino because I have grown to love spicy food. I know you will love it as much as I do. It is a hit with everyone who I have ever made it for! This is a great meal to meal-prep during the week, or make a big batch and freeze for future meals! 

You will need:

1 container ground lean turkey (or ground chicken or lean ground beef)

2 green bell peppers

1 jalepino pepper

1 white onion

1 can kidney beans

1 24oz can crushed tomatoes

1 24ox can diced tomatoes

2tbsp minced garlic

olive oil

spices: pepper, chili powder, cayenne, red pepper flakes, cumin

Step 1

Chop your white onion, bell peppers, jalepino & garlic. You can chop them into whatever size you prefer! Heat a large pot on medium heat, and drizzle olive oil on the bottom. Add onion + garlic, and sautee until onion is translucent and slightly browned.

Step 2

Add the peppers and cook for 5 minutes until tender. Add the ground meat to the pot, breaking up into chunks with a wooden spoon. Continue to stir and cook until meat is 90% cooked (no longer raw/pink). 

Step 4

Season with pepper, chili powder, cayenne, cumin & red pepper flakes to your liking. (Important: taste as you go to make sure you are not over-seasoning! A little spice goes a long way.)

Step 5

Add kidney beans, and both cans of tomatoes. Stir.

Step 6

Continue stirring and let simmer on low/medium heat for 25-60 minutes. Add more spices to your liking, tasting as you go. You really can’t over-cook it, and the longer it sits the thicker & more flavorful it becomes! This is one of those recipes that is also amazing leftover cold, and one that gets better & better the longer it sits in the fridge! 

This chili is amazing topped with parmesan cheese. I also paired it with organic rosemary olive oil bread spread with olive oil butter. Soo good!

Recipe « Chili Lime Stuffed Sweet Potatoes

Hey guys! I hop everyone had a great weekend. Mine was very relaxed. Got a lot of quality sleep, did some fall clothes shopping (finally..cozy sweaters!), and watched a lot of netflix :) Also got a great sweat sesh in Saturday morning (HIIT sprints + abs)

I have an amazing recipe for you guys today! The original is from the wonderful Half Baked Harvest, but I made a ton of modifications with ingredients + instructions so I will post my version below! 

These are so healthy. High in lean protein, healthy fiber-rich carbs from the sweet potato, nutrients + antioxidants from the spinach & sweet potato. Perfect paired with a nice green salad!

You will need:

8 small sweet potatoes or 4 large potatoes

1 package ground chicken (or ground turkey)
1/4c olive oil
juice of 1 lime
1tbsp minced garlic

2 minced jalepino peppers

1tsp dried oregano

1tsp cumin

1tsp chili powder

salt & pepper

1 container spinach

sharp white cheddar cheese, grated

Instructions

Preheat the oven to 400 degrees. Wash and dry your sweet potatoes, place on a foil lined baking sheet and bake for about 40 minutes or until fork tender. Let the potatoes cool for 5 minutes before cutting in half. Let them cool for another 10 minutes.

In a bowl combine the olive oil, lime juice, garlic, jalepinos, oregano, cumin, chili powder, salt and pepper. Set aside.

Wilt the spinach. This can be done many ways. I microwaved it in a large microwave safe bowl for a minute. You can also steam it, or wilt it on the stove! Once wilted (not soggy), set aside.

To prepare the ground chicken, simply heat 1 tsp olive oil in a pan on medium heat & cook the chicken, breaking it up with a wooden spoon as you go. I seasoned  the chicken at this point with salt, pepper, cumin, chili, & oregano. This amount of spice is extra and I did not include in the ingredients. You can omit.

Turn the oven up to 400 degrees. Using a spoon, scrape 1/2 the potato out of the peel and put filling in a bowl. Once all potatoes are scooped, place them all back on the foil lined baking sheet. Brush the skins with with a little of the chili lime sauce and bake for about 10 minutes or until slightly crisp.

Meanwhile, mix the wilted spinach, cooked ground chicken, remaining chipotle sauce, and leftover sweet potato filling that you had set aside. (I combined all in the same skillet I cooked the chicken in, with heat turned off).

Remove potatoes from the oven and stuff with the filling mixture. Grate & sprinkle cheese on top of each, and place back in oven. Bake for about 10 minutes until cheese is bubbly & skins are hot + crisp. 

Wine is optional ;)

Remove, let cool, devour.

These potatoes were so good and made for tons of leftovers. I have been eating them for lunch or dinner every day since I made them. They are good cold, or heated up! I love chopping them up on my salad, as well as picking one up like a taco and eating it with my hands (classy I know).