Goodful

Goodful @goodful

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An easy on-the-go breakfast with mix-and-match toppings will make your mornings a breeze 😊👌🏽❤!
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Egg Breakfast Cups
Serves 6
INGREDIENTS
5 eggs
Salt, to taste
Pepper, to taste
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Mix and Match Toppings:
Spinach, chopped
Tomatoes, diced
Onion, diced fine
Bell pepper, diced fine
Broccoli, cut into small florets
Parmesan cheese
Cheddar cheese
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PREPARATION
1. In a measuring cup, beat the eggs until smooth. Set aside.
2. In a greased muffin tin, place your desired combination of fillings into each muffin cup.
3. Season each cup with salt and pepper.
4. Pour the beaten eggs into each muffin cup until the liquid almost reaches the top.
5. Bake at 350°F/180°C for 20 minutes, until set.
6. Enjoy!

Impress all your friends when you brunch it up with this deliciousness 🍓!
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Berry French Toast Bake
Servings: 8-10
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INGREDIENTS
½ cup warm water
3 tablespoons honey
5 eggs
2 ½ cups milk of choice
2 teaspoons vanilla extract
2 teaspoons cinnamon
Pinch salt
10 slices whole wheat bread, cut into cubes
8 ounces (250 grams) raspberries
8 ounces (250 grams) blackberries
10 strawberries, trimmed and sliced
8 ounces (250 grams) blueberries
Greek yogurt (for topping)
Maple syrup (for topping)
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PREPARATION
1. Preheat the oven to 350˚F/180˚C.
2. In a large bowl whisk together warm water and honey. Add eggs, milk, vanilla extract, cinnamon, and salt. Whisk.
3. Place bread cubes into a well-greased cast iron pan.
4. Pour the egg mixture over the bread cubes and submerge all of the bread cubes. Let soak for 20 minutes.
5. Arrange the fruit on top.
6. Bake for approximately 1 hour.
7. Serve with yogurt and maple syrup.
8. Enjoy!

You can make this meal prep recipe at least twice for under $20 😍!
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Meal Prep Pesto Chicken Pasta (Under $20)
Servings: 4
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INGREDIENTS
1 tablespoon oil ($2.99 for bottle)
Salt, to taste
1 pound chicken breast (1 large chicken breast), cooked and diced ($4.01)
2 cups asparagus (10 ounces), cut into 1.5 inch pieces ($3.14)
10 ounces cherry tomatoes, halved ($2.99)
⅔ cup pesto ($3.69 for jar)
2 cups whole wheat penne, measured dry ($1.99 for box)
Parsley, for garnish ($0.89)
Total: $19.70
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PREPARATION
1. Heat the oil in a large nonstick skillet. Toss in the asparagus, season with a bit of salt, and sautée until the begin to soften, about 3 minutes.
2. Pour on the pesto, pasta, and chicken and stir to combine.
3. Toss in the cherry tomatoes and give everything a stir to combine and warm through.
4. Distribute pasta mixture evenly between 4 tupperware containers.
5. Top with parsley for garnish.
6. Can be refrigerated up to 4 days.
7. Enjoy!

Feeling anxious 😣? Try these 5 pressure points for anxiety relief that you can do anywhere 💗!

This is what your belly wants for dinner tonight 😋👌🏽❤️! So easy and delicious!
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Honey Soy-Glazed Salmon
INGREDIENTS
12 ounces skinless salmon
1 tablespoon olive oil
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Honey Soy Marinade
4 cloves garlic, minced
2 teaspoon ginger, minced
½ teaspoon red pepper
1 tablespoon olive oil
⅓ cup less sodium soy sauce
⅓ cup honey
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PREPARATION
1. Place salmon in a sealable bag or medium bowl.
2. In a small bowl or measuring cup, mix marinade ingredients.
3. Pour half of the marinade on the salmon. Save the other half for later.
4. Let the salmon marinate in the refrigerator for at least 30 minutes.
5. In a medium pan, heat oil. Add salmon to the pan, but discard the used marinade. Cook salmon on one side for about 2-3 minutes, then flip over and cook for an additional 1-2 minutes.
6. Remove salmon from pan. Pour in remaining marinade and reduce.
7. Serve the salmon with sauce and a side of veggies. We used broccoli.
8. Enjoy!

This magnetic spice organizer will make more space in your kitchen 👌🏽✨🍴!
Link to video + full instructions in our bio!

An easy slow cooker dinner to get you through the week 😉🙌🏽💚!
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Slow Cooker Honey Garlic Chicken
Servings: 4-6
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INSTRUCTIONS
⅓ cup honey
¼ cup low-sodium soy sauce
4 cloves garlic, minced
1 tablespoon ginger, minced
½ teaspoon red pepper flakes
½ teaspoon black pepper
4 large chicken breasts, skin on, cut in half
2 cups baby carrots
1 red bell pepper, thinly sliced
2 cups broccoli florets
Salt, to taste
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PREPARATION
1. In a medium bowl, mix together the soy sauce, honey, garlic, ginger, red pepper, and black pepper.
2. Place the chicken breasts directly on the bottom of the slow cooker, sprinkle with a bit of salt, and pour on the honey sauce.
3. Cook the chicken for 1½ hours on high.
4. Toss in the carrots, broccoli, and bell peppers. Using tongs, mix the chicken and veggies around the slow cooker so that everything is mixed and coated with the honey sauce.
5. Cook on high for and 1½ hours.
6. Remove the chicken from the slow cooker and place, skin-side up, on a parchment-lined baking sheet.
7. Broil for 2-3 minutes, until the skin is golden and crispy.
8. Serve on plates with the veggies, chicken, and a spoonful of the leftover honey sauce.
9. Enjoy!

Spice up your new year's resolution with this easy dinner 😍❤️💚💛!
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Healthy Fajita-Stuffed Chicken
Servings: 2-4
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INGREDIENTS
½ red bell pepper, thinly sliced
½ yellow bell pepper, thinly sliced
½ green bell pepper, thinly sliced
½ white onion, thinly sliced
2 large chicken breasts
2 tablespoons oil, divided
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Fajita Seasoning:
1 teaspoon salt
½ teaspoon black pepper
1 teaspoon paprika
¼ teaspoon garlic powder
1 teaspoon chili powder
1½ teaspoons cumin
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PREPARATION
1. Preheat oven to 400°F/200°C.
2. In a small bowl, mix together all of the fajita seasoning ingredients and set aside.
3. Heat 1 tablespoon of the oil in a large, ovenproof skillet. Toss in the bell peppers and onions and sprinkle on 2 teaspoons of the fajita seasoning. Sauté until the veggies have softened, about 6 minutes.
4. Using a sharp knife, slice into the side of a chicken breast to form a large pocket, being careful not to cut all the way through.
5. Spoon in some of the fajita pepper mixture so that the breast is comfortably stuffed.
6. Season the chicken on both sides with fajita seasoning.
7. Heat the remaining oil in the skillet and brown the chicken, about 4-5 minutes per side.
8. Transfer the skillet to the oven and bake for 10-15 minutes, until the meat is cooked through.
9. Let the chicken rest for 5 minutes before slicing.
10. Enjoy!

These protein pancakes are the perfect morning fuel 😛🥞❤!
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Vanilla Protein Pancakes
Servings: 2
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INGREDIENTS
1 cup oat flour
2 scoops vanilla protein powder
1 teaspoon baking powder
1 teaspoon cinnamon
¾ cup egg whites
4 tablespoons low-fat Greek yogurt
1 teaspoon coconut oil
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PREPARATION
1. In a bowl, mix oat flour, protein powder, baking powder, and cinnamon until fully blended.
2. Add egg whites and Greek yogurt to the bowl and mix until a batter-like consistency is reached.
3. Melt coconut oil in a skillet over medium-high heat and wipe down to prevent the pancakes from sticking.
4. Pour in some batter and cook pancakes until bubbles form all around the top of the pancake, then flip and cook for a few more minutes, or until cooked through.
5. Top your pancake stack with bananas, blueberries, or honey, and enjoy!

A mouth-watering and low-carb dinner for ya 😛💚! Link to full video in our bio!
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Zucchini Shrimp Scampi
Servings: 6
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INGREDIENTS
4 medium zucchini
1 tablespoon oil
1 pound (500 grams) medium or large shrimp, peeled and deveined
1 teaspoon salt
½ teaspoon black pepper
½ teaspoon red pepper flakes
3 cloves garlic, minced
¼ cup low-sodium chicken broth
1 lemon, juiced
Parsley, for garnish
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PREPARATION
1. Using a coarse cheese grater, slide the zucchini down the grater, shaving of long strips. Rotate the zucchini constantly, grating all sides, until you reach the seeds in the center.
2. Heat the oil over medium-high heat in a large, nonstick skillet.
3. Add the shrimp in and season with the salt, black pepper, red pepper, and garlic. Sautée the shrimp, until they evenly begin to show a pink color, about 3 minutes.
4. Pour in the chicken broth and lemon juice and let the liquid come to a simmer.
5. Add the zucchini noodles and stir until everything is combined and the shrimp are fully cooked.
6. Sprinkle with chopped fresh parsley leaves and serve.
7. Enjoy!

Stay healthy and balanced in 2017! 🍰🍫🍌
CHOCOLATE BANANA MUG CAKE
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INGREDIENTS
For the filling:
½ banana, mashed
1 tablespoon chocolate chips (optional)
Wet ingredients:
1 egg
2 tablespoon vegetable oil
2 tablespoons honey
3 tablespoons milk
¼ teaspoon pure vanilla extract
Dry ingredients:
7 tablespoons whole wheat flour
3 tablespoons cocoa powder
½ teaspoon baking powder
⅛ teaspoon salt
Garnish:
2 banana slices
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PREPARATION
1. Whisk together egg, oil, honey, milk, and vanilla extract in a small bowl.
2. Whisk together flour, cocoa powder, baking powder, and salt in a small bowl.
3. Pour the wet ingredients into the dry ingredients and mix until combined.
4. Grease 2 small mugs.
5. Fill mugs half way with the chocolate batter.
6. Divide the banana filling between the 2 mugs.
7. Place remaining chocolate batter on top.
8. Microwave on high 1:10-1:25, or bake in 350˚F oven for 13-15 minutes.
9. Enjoy!

This one-pan chicken and veggie meal prep is what you need for your new year's resolution 🙌🏽🔥!
Link to full video + recipe in our bio!

New Year's resolution: eat more veggie fries. Link to full video + recipes is in our bio! 😍🙌🏽

This shrimp and cauliflower "fried rice" is so much better than take-out!#
Cauliflower Shrimp Fried Rice
Serves 4
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INGREDIENTS
3 cups cauliflower florets
1 teaspoon sesame oil
3 carrots, diced
3 cloves garlic, minced
1 pound large shrimp, peeled and deveined
1 cup frozen peas, thawed
2 eggs, beaten
3 tablespoons low-sodium soy sauce
½ teaspoon white pepper
Green onion, for garnish
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PREPARATION
1. Heat the sesame oil in a large skillet or wok.
2. Toss in the carrots and sauté until soft, about 5 minutes.
3. Add in the garlic and shrimp and sautée until the shrimp begin to turn pink, about 2 minutes.
4. Add the peas and cauliflower rice and mix until the cauliflower has warmed through.
5. Move the contents of the pan to the side to create a well in the center. Pour in the eggs and slowly scraped the cooked bits off the bottom of the pan to scramble the eggs. Once the eggs are almost finished cooking, mix everything in the pan together.
6. Season the cauliflower with white pepper and soy sauce, give one last good mix to combine, and serve with a garnish of sliced green onion.
7. Enjoy!

This cucumber, avocado, and tomato salad will make you feel fresh to death! Link to full video in our bio!#Cucumber, Tomato, and Avocado Salad
Servings: 4
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INGREDIENTS
1 English cucumber, diced
4 Roma tomatoes, diced
3 ripe avocados, diced
½ red onion, thinly sliced
¼ cup cilantro, chopped
1 lemon, juiced
Salt, to taste
Black pepper, to taste
2 tablespoons extra virgin olive oil
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PREPARATION
1. Place sliced cucumber, tomatoes, avocados, onion, and cilantro in a large salad bowl.
2. Toss with olive oil, lemon juice, salt, and pepper.

Want more amazingly delicious breakfast toasts?! Link to full recipe and video in our bio!

Such a simple and delicious dinner to help with your goals in 2017! Link to full video in our bio!
#INGREDIENTS:
4 tablespoons olive oil - 477 calories
1 pound raw shrimp - 539 calories
1 pound asparagus - 91 calories
1 teaspoons salt - 0 calories
½ teaspoon crushed red pepper - 3 calories
1 teaspoon garlic, minced - 4 calories
1 teaspoon ginger, minced - 2 calories
1 tablespoon low sodium soy sauce - 8 calories
2 tablespoons lemon juice - 7 calories
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PREPARATION:
1. In a large frying pan, heat 2 tablespoons olive oil over medium-high heat. Add shrimp to the pan, then season with ½ teaspoon of salt and ½ teaspoon crushed red pepper. Cook until the shrimp is pink. Remove the shrimp from the pan and set aside.

2. In the same pan, heat 2 tablespoons olive oil and add asparagus. Add ginger and garlic, then season with ½ teaspoon of salt. Stir frequently and cook until the asparagus is tender-crisp.

3. Return the shrimp to the pan, then add soy sauce. Stir until the ingredients are well combined. Just before the dish is ready, add lemon juice, stir once more, then serve while hot.

4. Enjoy!

These flourless peanut butter and banana pancakes are the perfect fuel for your morning!#INGREDIENTS
2 ripe bananas
3 eggs
2 tablespoons creamy peanut butter
¾ cup quick-cooking oats (make sure they’re gluten-free)
¼ cup chocolate chips
Pinch of salt
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ADDITIONAL TOPPINGS *Optional
Chocolate chips
Sliced bananas
Maple syrup
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PREPARATION
1. In a medium bowl, mash bananas until puréed. Add eggs, peanut butter, oats, chocolate chips, and salt. Stir until the ingredients are fully mixed and batter is formed.

2. Heat a lightly oiled pan over medium-high heat. Pour ½ cup of batter into the pan and brown on both sides.

3. Top with chocolate chips, sliced bananas, and maple syrup. Serve hot.

This lemon chicken & spaghetti squash is the perfect light meal for in between all the holiday treats 😊❤!
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Link to full video in our bio! Recipe below 👇🏽!
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Lemon Chicken & Spaghetti Squash
Servings: 4
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INGREDIENTS
1 spaghetti squash
Olive oil
Sea salt, to taste
Black pepper, to taste
2 chicken breast, cut into 1-2 in pieces

For the sauce:
1 medium yellow onion, diced
4 cloves garlic, minced
3 cups cherry tomatoes, halved
½ teaspoon sea salt
¼ teaspoon black pepper
½ lemon, juiced
1 cup chicken broth
8 ounces baby spinach
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PREPARATION
1. Preheat oven to 375˚F/200˚C.
2. Poke several holes into the spaghetti squash. Microwave on high for 5 minutes.
3. Cut squash in half along the holes. Remove seeds with a spoon. Drizzle squash with olive oil, and season with salt and pepper.
4. Place squash upside down on baking tray and bake for 40 minutes until soft. Let cool.
5. Using a skillet, cook the chicken breast on medium-high heat with a little olive oil for 6-8 minutes until the chicken is golden brown and cooked through. Remove chicken from the pan and set aside.
6. Sauté onion for a few minutes. Add garlic and cook for a minute. Add tomatoes and cook for a couple minutes. Cook until onions are translucent.
7. Add lemon juice and chicken broth, and cook until the liquid partially reduces, about 20 minutes. Add chicken and cook for 2 minutes. Add spinach and cook for 2 minutes.
8. Using a fork, shred the inside of the squash.
9. Pour sauce over the squash. Serve immediately.
10. Enjoy!

Say farewell to neck pain and menstrual cramps with this DIY no-sew heating pad 🔥✨
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Materials:
1 Sock
Cup
Rice
1 Hair Tie or Rubber Band
Lavender Essential Oil
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Instructions:
1. Place the toe of the sock in a cup, folding the top half over the edges.
2. Fill with rice. Pat down as needed.
3. Secure tightly with hair tie or rubber band.
4. Infuse with 3 drops of the essential oil of your choice (we used lavender). 5. Microwave for 1-2 minutes. Reheat as needed.
6. Stay cozy!

Just a little something for your sweet tooth this holiday season ❄️☃️🍫!
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5-Ingredient Chocolate Peanut Butter Cups
Servings: 12
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INGREDIENTS
For the chocolate:
1 cup dark chocolate, chopped
¼ cup coconut oil
1 teaspoon vanilla extract

For the peanut butter:
½ cup all-natural peanut butter
¼ cup honey
2 tablespoons coconut oil
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SUPPLIES
Muffin tin
Muffin tin liners
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PREPARATION
1. Line a muffin tin with muffin tin liners.
2. In a bowl or measuring cup, add the dark chocolate and ¼ cup coconut oil.
3. Microwave for 30-second intervals until melted, stirring each time.
4. Stir in vanilla extract.
5. Pour half of the chocolate mixture into the liners (just enough to cover the whole bottom). Save the other half for the top layer.
6. Freeze for 15 minutes.
7. In a bowl or measuring cup, add the peanut butter, honey, and 2 tablespoons coconut oil.
8. Microwave 15 seconds or until slightly melted and pourable.
9. Pour mixture evenly into the muffin tin.
10. Freeze for 5 minutes.
11. Pour remaining chocolate mixture on top of the peanut butter layer.
12. Freeze until firm about 1 hour.
13. Store in the refrigerator until ready to serve.
14. Enjoy!

The best gift you can give your dog this holiday season is a massage 🐶🎁! A big thank you to @pugnationrescuela for letting us hang out with Annie and Edna for the day!

Since filming the video, both pups have been adopted 🎉! But there are so many more pugs looking for their forever homes this season ❤

A little calorie visual for this lovely Friday 🍎! Balance + knowing what you're getting are both important!

Who knew dinner could be so easy 😊👍🏼!
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Whole-Roasted Chicken And Veggies
Servings: 6-8
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INGREDIENTS
2 carrots, diced
1 cup butternut squash, diced
1½ cups broccoli florets
2 tablespoons oil
1 small whole chicken, 4-5 pounds
Salt, to taste
Black pepper, to taste
Fresh thyme leaves, to taste
Butcher’s twine
Fresh thyme sprigs, for garnish
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PREPARATION
1. Preheat oven to 425°F/220°C.
2. In a large, ovenproof skillet or frying pan, mix together the carrots, squash, and broccoli, and coat with the oil. Spread the veggies into 1 even layer.
3. Place the chicken on top of the veggies.
4. Season the bird on all sides and in the cavity with salt, pepper, and fresh thyme leaves. While seasoning the bird, make sure that enough seasoning has fallen onto the veggies below to give them good flavor.
5. To truss the chicken, fold the wingtips underneath the breasts so that they fit snugly. Using a piece of butcher’s twine, tie the legs together so the bird holds a nice shape.
6. Bake for 1 hour, or until a thermometer inserted into the thickest part of the breast reads 160°F/71°C (Once resting out of the oven, the temperature will continue to rise to a safe 165°F/74°C). 7. Let the chicken rest for at least 15 minutes once out of the oven, so that all of the juices in the meat can settle and the internal temperature has time to finish rising.
8. Carve the bird as desired.
9. Serve on a plate with the veggies, and fresh thyme sprigs for garnish.
10. Enjoy!

Does hump day have you stressed 😖? Try this easy partner upper back massage to relax ✨🙌🏽!

These 4 fruit-infused waters are the best ways to stay hydrated 🍓🍋💦! Link to full video in our bio!

Just the thing for your chocolate cravings 🍫🍌😭!
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Servings: 9×5-inch loaf, about 10 slices
INGREDIENTS
3 ripe bananas
2 eggs
½ cup 2% plain greek yogurt
⅓ cup honey
1 teaspoon vanilla extract
1 teaspoon baking soda
1 cup wheat flour
½ cup dark cocoa powder
½ cup chocolate chips
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PREPARATION
1. Preheat the oven to 350˚F/180˚C.
2. In a medium bowl, mash bananas. Mix eggs, yogurt, honey, vanilla extract, and baking soda into mixture.
3. Add flour, dark cocoa powder and mix.
4. Add chocolate chips and gently fold into mixture.
5. Pour the batter into a greased 9×5-inch bread pan. Bake for about 45 mins, or until a toothpick comes out clean from the middle of the bread. (Baking times may vary, so keep an eye on the bread.)
6. Allow to cool for 15 minutes before serving!
7. Enjoy!

The perfect one-pan dinner 😍!
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Maple Glazed Pork & Roasted Veggies
Servings: 4
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INGREDIENTS
For the veggies:
1 pound Brussels sprouts, ends trimmed, halved
5 carrots, sliced
Olive oil
Sea salt
Black pepper
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For the pork:
1 pound pork tenderloin
Sea salt
Black pepper
2 sprigs of rosemary
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For the glaze:
1 tablespoon olive oil
3 tablespoons balsamic vinegar
¼ cup maple syrup
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PREPARATION
1. Preheat oven to 375˚F/190˚C.
2. Place Brussels sprouts and baby carrots separately on a foil-lined baking sheet with room in the center for the pork.
3. Drizzle with olive oil. Sprinkle with sea salt and pepper. Mix to combine.
4. Place pork in center of baking sheet. Sprinkle with sea salt and pepper. Rub to combine.
5. Bake in oven for 40 minutes, or until internal temperature of the pork reaches 145˚F/63˚C.
6. Let pork rest 5-10 minutes.
7. While pork is resting, mix olive oil, balsamic vinegar, and maple syrup in a small saucepan.
8. Cook on medium heat until sauce thickens and reduces by ⅓, about 3-4 minutes.
9. Immediately spoon reduced sauce on the pork.
10. Enjoy!

Nagging headache from staring at screens 😔📱🖥? Here's a few pressure points for headache relief 😊🙌🏽!

Brunch it up this weekend with this one-pan salmon and egg bake 😍💕
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One-Pan Salmon And Egg Bake
Servings: 1
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INGREDIENTS
1 6-ounce (170 grams) fillet of salmon
1 egg
1 tablespoon olive oil
3 cups spinach, roughly chopped
1 clove garlic, minced
1 lemon, cut into wedges
Salt, to taste
Black pepper, to taste
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PREPARATION
1. Preheat oven to 325°F/160°C.
2. Pour oil into a small, oven-safe skillet. Place the spinach and garlic in the skillet, season with a pinch of salt and pepper, and mix well so that everything is evenly coated.
3. Place the salmon on 1 side of the pan, then form a well on the other side and crack an egg, making sure it stays intact.
4. Season the tops of the salmon and the egg with another pinch of salt and pepper.
5. Bake for 20-25 minutes, until the salmon reaches an internal temperature of 140°F/60°C. (The temperature will continue to rise above 145°F/62°C once it rests out of the oven.)
6. Squeeze a bit of fresh lemon juice over the salmon fillet for more flavor and let the salmon rest for 5 minutes before serving.
7. Enjoy!

Such a heathy and filling breakfast 😛🌯!
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Turkey Sausage Breakfast Burrito
Servings: 6-8
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INGREDIENTS
1 tablespoon coconut oil
1 pound turkey sausage
1 can cannellini beans, rinsed and drained
1 can diced tomatoes, drained
½ teaspoon salt
½ teaspoon black pepper
1 teaspoon dried thyme
4 eggs, beaten
4 cups spinach
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Greek yogurt
2 ripe avocados
6-8 whole wheat flour tortillas
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PREPARATION
1. Heat the oil in a large nonstick skillet over medium-high heat.
2. Toss in the sausage and break up with a wooden spoon until brown.
3. Pour in the beans, tomatoes, salt, pepper, and thyme, and mix until everything has warmed through.
4. Move the contents of the pan out of the way to form an open well in the center of the pan. Pour the eggs into the well, and as the bottom of the eggs start to cook and solidify, use a spatula to gently scrape the cooked bits off the bottom and slowly mix with the other contents of the pan.
5. Spoon a portion of the mixture onto a warmed tortilla, top with avocado slices and Greek yogurt, and roll the tortilla into a burrito.
6. Enjoy!

Too cute 😉💚! Have you followed @_thisisyou yet?!

These homemade hummus recipes are way better for you than chips and dip 😍💚!
The video was a bit long, so follow the link in our bio to get the full recipes!

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