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!

My Grocery Haul & Weekly Meals!

Hey everyone! I hope you all had a great weekend :) I love Sunday's because I get to sleep in, get in a good workout, have a "fancier" breakfast (like delicious pancakes today), sip my coffee slowly, and grocery shop!

I love grocery shopping :) Healthy food makes me excited and I love cooking healthy meals that taste amazing and make me feel good. I wanted to share one of my grocery hauls with you guys to give an idea of what I buy each week and some of my meals. Although our biggest grocery haul is on Sunday, I typically stop 1-2x extra per week for a few more things we either run out of, or a last minute friday night dinner we want to make! The main two stores I currently shop at are Trader Joe's and Wegmans Supermarket. I will buy organic in 75% of my produce and 99% of the time in my poultry/meat/dairy. As long as my stores carry organic in the items I have on my list, then I will get it. If they do not have organic, I will typically still buy the regular produce that I need and I just make sure to wash it thoroughly.

I do not always meal prep, but I do make a list before I head out shopping which helps a TON. I make the list in my phone and erase items as I go. I honestly could not imagine shopping for the week without a list written down! I spend a little time each Sunday brainstorming what dinners/meals I will be eating each week, and then buy according to the meals. My boyfriend and I typically eat leftovers 1-2x per week and then go out to eat 0-1x per week so I factor that in. Lucky for me, he is not fussy at all and loves whatever I cook, so he eats what I am eating for dinner or some nights we do our own thing with whatever is on hand.

At the end of this post, I also talk about my take on "diet labels" and "cheat meals" and why I do not do them!


BREAKFAST
Every day I alternate between breakfasts. Breakfast is my favorite meal and it is sometimes my biggest meal of the day. I am always starving first thing in the morning, especially if I fit in a early workout. I eat based off what I am in the mood for, if I did a hard workout first, and however hungry I am. These are some of my breakfast staples that I alternate.

•   Oatmeal and/or Oatbran (fruit, non-dairy milk, nut butter, plant protein powder)
•   Smoothie (plant protein powder, non-dairy milk, fruit)
     AND sprouted grain toast (ezekiel grain + coconut oil & nut butter)
•   Hearty Smoothie (plant protein, fruit, non-dairy milk, nut butter, spinach, chia seeds, etc)
•   Pancakes (vegan buckwheat or coconut flour/protein + fruit, maple syrup & nut butter)

I include nut buter in 90% of my breakfasts because without this satisfying healthy fat I find I get hungry SO fast. Plus it's delicious! I love sweet breakfasts and have never been a big fan of savory in the morning. I find it keeps my cravings for sweets at bay, plus I have a slight egg intolerance so I have to stay away from those! :(

LUNCH
Lunches for me vary day to day and week to week. I like to switch it up so I don't get bored and go by whatever I am craving or feeling for that week. I often will use leftovers during the week for my lunch or as part of my lunch. Salads are a common one for me, but I make them filling and delicious, nothing plain here! Here are some common lunches for me.

•   Massaged kale/romaine/spinach salad + veggies + 1/2 avocado
     + crock pot chicken/grilled chicken/ground turkey/salmon + nuts/seeds
•   Turkey bean chili (recipe can be found here!)
•   Turkey lentil vegetable soup (recipe on my instagram!)
•   Zoodles + ground turkey & homemade sauce with veggies

DINNER
I love to make A LOT of whatever I am making so that there are leftovers. Here are just a few of the dinner staples I make weekly or bi-weekly.

•   Grilled italian marinated chicken breasts/thighs + roasted veggies
•   Turkey/chicken burgers + roasted veggies + salad
•   Salmon salads (tons of veggies + avocado + sometimes feta)
•   Tacos (ground turkey or crock pot chicken + avocado, veggies, ezekiel sprouted corn tortillas
     OR a taco salad minus the tortillas)
•   Salmon + roasted veggies
•   Zoodles + ground turkey & homemade sauce with veggies
•   Turkey bean chili (recipe can be found here!)
•   Turkey lentil vegetable soup (recipe on my instagram!)
•   Chicken & vegetable stir fry with quinoa or rice
•   Whole wheat or Quinoa crust homemade pizza + salad

SNACKS/DESSERT
I eat breakfast early between 7-8am, lunch around noon, and dinner post-workout around 6-8. Therefore I need snacks between lunch and dinner to give me every if I workout after work, and to sustain me until dinner time (it is not good to go that long without eating!) If I am hungry, I eat. It is that simple. Never restrict yourself from food no-matter what your goals are! If you are hungry then your body is telling you it needs food. Even for those trying to lose weight, you should never starve yourself when you are clearly hungry. Of course sometimes after dinner I may not necessarily be starving but I may have a sweet tooth so I will have a clean snack or dessert as well!

•   Raw veggies + hummus
•   Clean protein bar (brands: Square, Raw Rev, KIND, Rx Bar, LARA are some favorites)
•   Fruit (apples, pineapple, clementines, etc.)
•   Rice cake + nut butter
•   Dark chocolate (72% or 80% or 88%...darker the better + more satisfying!)
•   Healthy & clean baked good (clean banana chia muffins/bread, vegan brownies, vegan choc chip blondies, etc. these recipes can be found on my instagram!)
•   Banana ice cream (frozen bananas in the food processor + PB or cacao powder)
•   Plain greek yogurt + nut butter & dark choc chips
•   Nuts (love cashews, pistachios & almonds!)
•   Stovetop popcorn (made with coconut oil...fiber packed & a great volume food!)


This week's Sunday grocery haul:
The haul below does not include the food bought for all of my boyfriends meals. I chose to show only what I also consume along with him. Although we eat the same dinners, his lunch/breakfeat meals vary).

Produce:
Zuchinni
Avocados
Tomatoes
Onion
Frozen mango
Frozen blueberries
Frozen strawberries
Butternut squash
Bananas
Cucumbers
Apples
Romaine
(already had - spring mix, kale, carrots, celery, lemons, limes, clementines, potatoes, pineapple & brustle sprouts at home)

Meat/Fish/Poultry:
Chicken breasts
Ground turkey
Salmon fillets
Canned tuna

Other:
Raw almond butter
Rice cakes
Fage greek yogurt
Unsweetened vanilla almond milk
Coconut oil cooking spray
Chick peas
Ginger kombucha
(already had - oatmeal/bran, nuts, peanut butter, ezekiel sprouted bread, vegan protein, cashew milk, oils & vinegars, hummus, etc meal components at home!)

As I said earlier, I try to buy most of my produce organic as long as it is in stock, and 99% of the time I buy organic meats. I have learned more over the past year how important organic is especially with meats due to the hormones and harmful substances inside the meat that cannot be washed off like so with produce. To me, it is worth the extra $ since your best investment is your health! Eat good = good health = longer life & less disease.

For more meal ideas scroll through my instagram, @stefliafit as all of the meals + recipes mentioned above are on there! Hope this helped some of you trying to meal prep or plan groceries for the week, as well as give some ideas to those who want to switch things up :)

_____________________

My take on "diet labels" & "cheat meals".
I strive for a healthy balanced lifestyle and I believe moderation is key in this. I do not cut out any food groups, I simply listen to my body and what it wants. I listen to what foods make me feel good and what ones make me feel bad. I choose to nourish my body with clean, whole foods instead of processed foods. Also, what works for one person may not work for another person. ( For example, one person may thrive off oatmeal in the morning, while it may make another person feel sick. Kale may be a superfood for one person, but cause stomach discomfort for another person. ) One person's healthy is not necessarily your healthy. Learn what works for YOU and own it! There is not one cookie-cutter way to be healthy. You do not need to be vegan, gluten-free, paleo, ect. in order to be "healthy". You actually do not have to have a label at all! Just live your best balanced, healthy lifestyle and you will do great. :)

Okay, I honestly dislike the term "cheat meal" and I do not do them. This is because my goal is to live balanced and with everything in moderation. I understand that planned cheats may work for some people, which is great, but not for me! I personally believe you can reach all of your goals and be a very healthy individual without planning cheat meals and without restricting yourself completely. When I do have cravings, which admittedly isn't very often, I will honor them. Simple as that! The truth is the more often you eat clean/healthy and stick to whole foods that nourish you, the less often you crave the other stuff. Plus, I have learned many ways to honor those cravings when they do strike, in a healthy way. There are healthy substitutes for literally anything your heart desires! Examples: (banana ice-cream, healthy or vegan blondies/muffins/brownies, dark chocolate, whole wheat homemade pizza, whole grain pasta, healthy nachos, homemade fries, ect.) I prefer to satisfy my cravings this way (half of the time) because it leaves me feeling better! Don't get me wrong, I absolutely still indulge in processed foods and "not-so-healthy" meals every once in a while, especially when special occasions & holidays come around! Sometimes in life these meals/treats are more often, while sometimes they are weeks apart. I just always keep moderation in mind and to not go over-board to the point where I feel sick. BALANCE is key. Restriction is no way to live your life. Find the balance that works for you & never let food hold you back from enjoying people/experiences/memories because life is short!

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!