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Grilled Chicken Bruschetta

 

Grilled Chicken Bruschetta is a summer staple in my house! Made with juicy tomatoes, mozzarella, basil, red onion, garlic and balsamic, it turns plain grilled chicken into a delicious weeknight meal in minutes!

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Soy Marinated Flank Steak with Creamy Kale Peanut Noodles + a Le Creuset Giveaway!

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Soy Marinated Flank Steak with Creamy Kale Peanut Noodles is the “date night in” meal your date will never forget. The creamy kale peanut noodles make the perfect base for the sliced umami-packed flank steak. It’s the one jaw-dropping meal that you can make without wanting to pull your hair out! 

Disclosure: This post is sponsored by the Le Creuset. While I was compensated, as always, all opinions and the recipe are my own. Thanks for supporting the brands that support Cake ‘n Knife!

It’s crazy how busy life can get. Before you know it, seemingly in the blink of an eye, it’s Friday and you swear last night was just Monday.

I feel like I sometimes lose those days in between weekends (i.e. those days that you work work work work work, only to eat and collapse into bed in the final hour of the night). It’s hard to remember just how important it is to take time during the week to slow down and enjoy a good old-fashioned dinner date night in.

With all the cooking I do, you would think those date nights would be any ol’ night.  (more…)

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Turkey Enchilada Stuffed Poblanos Rellenos

These baked Turkey Enchilada Stuffed Poblanos Rellenos are stuffed with a flavorful ground turkey filling, topped with my homemade enchilada sauce and cheese. These are so much lighter than restaurant chile rellenos which are typically battered in egg and deep fried.

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Tuesday Slice

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1. Returning home is always easier with a little whiskey punch. Seriously though, I can’t believe I’ve been back to the grind for over a week already! And in that time, I’ve already booked my international trip for next year…. Dreams really DO come true because I am heading to JAPAN in 2018. Freaking. Japan. *happy dance* I am pretty much the happiest lady in the entire world right now. P.S. be sure to check out Scott’s Cheap Flights because the deals on there are UNREAL (you can totally just do the free sign up and skip the premium, you’ll still get enough killer deals to make you act on all your travel dreams! Heck you only live once right?).

2. That moment you realize you are becoming an adult and didn’t even see it coming… ALL OF THESE.

3. Song of the Week is Nobody by Niia. I have taken to playing this song at the very end of the day when I’ve wrapped up my work and am making myself a smart cocktail. It’s just the right vibe for a summer cocktail on the patio, watching the pups play.  (more…)

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Garlic Hummus & Roasted Vegetable Grilled Flatbread

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Garlic Hummus & Roasted Vegetable Grilled Flatbread is an oh-so simple appetizer recipe that’s also vegetarian! The creamy and rich roasted garlic hummus perfectly compliment the charred naan and variety of roasted vegetables piled up on top. A dash of cheese, a sprinkle of herbs, a drizzle of olive oil and voila! A party appetizer that only took you moments to throw together.

Disclosure: This post is sponsored by Sabra! While I was compensated in exchange for this post, as always, all opinions and the recipe are my own. Thanks for supporting the brands that support Cake ‘n Knife!

I have a philosophy about hosting parties. Keep it simple.

I love to create a ton of food for friends and family whenever they pass through my front door, but I gave up a long time ago on making everything perfect in that “Martha Stewart-y” way. I used to think if my cupcakes weren’t frosted perfectly or if my appetizers weren’t arranged all dainty-like, that everyone would hate the food and promptly snub me.  (more…)

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How to stay motivated on a new eating and exercise plan

 

Struggling to find your why? Samantha Emms explores ways to get fired-up about your new eating and exercise plan and how to stay motivated. 

 

Motivation is loosely defined as ‘purpose; drive’ – but to the average person, motivation is what gets you out of bed when you’re exhausted and has you crunching (happily) on celery sticks. Whether you choose to do BodyPump and eat quinoa, or watch Married at First Sight and get UberEats delivered, motivation helps you remember why you want to be healthy in the first place.

Without motivation there’s just old habits that make you feel as though you should be doing more – without actually doing it. When there’s no intention to act you’re in a state called amotivation.

“Resolutions are often made under the haze of New Year celebrations, the glow of having a few days off work, super high expectations, with a dash of guilt from Christmas overindulgence,” says exercise physiologist Jennifer Smallridge. 

“This is where the behaviour change needs to go deeper. There needs to be a strong ‘why’. I don’t care if it’s a dress size, a wedding or a number on the scales – you need to imagine every detail, so that when the alarm goes off in the morning you know why to choose the workout over the snooze button.”

According to a study published in the Hellenic Journal of Psychology, there are three main reasons you could be unmotivated: either you lack the skills or competency to carry out the activity, you cannot see the link between the activity and the end goal, or you don’t want to act because you see no value or interest in the activity.

On keeping at it

While motivation is what inspires you, commitment is about taking that first step toward your goal.  

“Any form of commitment is based on making a decision,” says clinical psychologist Dr Olga Lavalle.

“This decision involves looking at how much enjoyment you would get out of an activity, what you lose by not sticking to what you have pledged yourself to do and any sense of obligation you have.”

Some studies say that commitment can be split into multiple definitions, but what is most prevalent in science circles is the difference between ‘want to’ and ‘have to’ commitment styles.  

‘Want to’ commitment relates to individuals in an attraction-based commitment. For example if you were offered a free aquaerobics class, went along for a laugh and ended up thoroughly enjoying yourself. You then commit to the class by purchasing a membership, or booking a place at ongoing classes because of the enjoyment you felt in the activity. That’s ‘want to’ commitment.

‘Have to’ commitment is when you have no choice, and reflects a feeling of entrapment. This would cover any form of prescribed eating plan that has no consideration for your tastes, lifestyle, cooking prowess or leaves you ravenous and ready to down a box of doughnuts. As you might expect, a study published in the Journal of Preventative Medicine and Public Health found that when you’re in a state of ‘have to’ commitment, the commitment levels are usually very low. 

In other words, finding an activity you are committed to willingly is key.

NEXT: Kick-start your healthy eating plan with these simple steps.

 

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Food of the Week: Pasture-Raised Chicken

Although the practice of domesticating fowl dates back at least as far as 2,000 BC, the raising of chickens - for food, for eggs, or simply as pets - seems to have fluctuated throughout human history. At times, both chicken eggs and chicken meat ...

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Recipe of the Week: 7-Minute Quick Broiled Chicken

Chicken breasts provide a wonderful source of low-fat protein to your Healthiest Way of Eating. Our Quick Broil method retains and flavor and moisture; the secret is to leave the skin on while cooking. Enjoy! ...

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Best sources of Niacin

Niacin is a blanket term for a family of compounds with vitamin B3 activity. The terms "niacin" and "vitamin B3" can be used interchangeably, and whenever you find either term on our website, we are referring to the same group of compounds. Basic ...

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From the kitchen: Tips for Preparing Chicken

Be extremely careful when handling raw chicken so that it does not come in contact with other foods, especially those that will be served uncooked. Wash the cutting board, utensils, and even your hands very well with hot soapy water after handling ...

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Adapting a Meal Plan for Little or No Grains

Many website visitors have asked us for practical suggestions when trying to avoid certain types of foods or food groups in their meal plans. Sometimes foods or food groups may need to be avoided for medical reasons. At other times, people choose to ...

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What is the best way to select and store fresh figs?

Although dried figs are available throughout the year, there is nothing like the unique taste and texture of fresh figs. They are lusciously sweet with a texture that combines the chewiness of their flesh, the smoothness of their skin, and the ...

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Is there a synergistic effect on health when you combine lycopene-rich foods and green tea?

Choosing to regularly eat lycopene-rich fruits, such as papaya, and drink green tea may greatly reduce a man's risk of developing prostate cancer, suggests research published the Asia Pacific Journal of Clinical Nutrition (Jian L, Lee AH, et al. ...

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Are there benefits to eating walnuts in their whole form?

Researchers are convinced - more than ever before - about the nutritional benefits of walnuts when consumed in whole form, including the skin. We now know that approximately 90% of the phenols in walnuts are found in the skin, including key phenolic ...

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How does shrimp provide antioxidant and anti-inflammatory support?

Anti-Inflammatory and Antioxidant SupportWe don't usually think about seafood as a source of antioxidants, but shrimp features at least three unique antioxidants in its nutrient composition: the xanthophyll carotenoid called astaxanthin, and the ...

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How does asparagus help support digestive health?

You may have heard about two foods - chicory root and Jerusalem artichoke - that are widely recognized as providing health benefits for our digestive tract. These health benefits involve a special area of digestive support called "prebiotics" ...

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What role does resveratrol play in the health benefits provided by grapes?

Several grape phytonutrients are now believed to play a role in longevity. At the top of the list in this area of research is resveratrol (a stilbene phytonutrient present mostly in grape skins, but also in grape seeds and grape flesh). Resveratrol ...

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Mango Garlic Shrimp Skewers with Spicy Cilantro Dipping Sauce

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Mango Garlic Shrimp Skewers with Spicy Cilantro Dipping Sauce are tangy and juicy, making them the perfect appetizer for your next summer gathering. The mango garlic marinade infuses the shrimp with fresh flavor and when paired with a crisp pinot grigio, you’ll pick up all the fruity notes.

Disclosure: This post is sponsored by Cavit! While I was compensated in exchange for this post, as always, all opinions and the recipe are my own. Thanks for supporting the brands that support Cake ‘n Knife!

You know what I love?

A great patio party.

After a couple of days of crappy snow upon my return from Europe, the sun is shining and the weather in Denver is getting H-O-T.

So naturally I’m ready to be outside as much as I can.  (more…)

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The Best Enchilada Sauce Recipe

This is hands down, The Best Enchilada Sauce Recipe ever. Once you try this, you’ll never buy canned again! If you love enchiladas as much as I do, then making homemade enchilada sauce from scratch is a must. You may be familiar with if you’ve made my chicken enchiladas. I make this so often, I thought it deserved it’s own post rather than linking to my enchilada recipe every time I use this sauce in a recipe.

A reader recently commented that using this homemade enchilada sauce made all the difference in their dish, and I agree. I have never cared for any of the canned sauces, so I usually whip up a big batch and freeze what I don’t use for future meals. Trust me, you will be making this sauce again and again!

Other than making enchiladas, here’s a few more ways I like to use enchilada sauce:

• Poach your eggs in them for a Enchilada Shakshuka
• Pour some over turkey meatloaf for a Mexi-loaf
• Pour some in the slow cooker or Instant Pot and add some chicken to make a flavorful, Mexican inspired shredded chicken dish.
• Make Poblano Stuffed Peppers (pictured above) recipe coming soon!
• Use them with these Chicken Enchilada Roll-ups! The possibilities are endless, if you have ideas please share!

Print Recipe

The Best Enchilada Sauce Recipe

20 calories

Total Time: 15 minutes

This is hands down, The Best Enchilada Sauce Recipe ever! You'll never buy canned again!

Ingredients:

• 1/2 tsp olive oil
• 4 garlic cloves, minced
• 1 -1/2 cups reduced sodium chicken or vegetable broth
• 3 cups canned tomato sauce
• 2 tablespoons chipotle chilis in adobo sauce, chopped (to taste)
• 1 tsp Mexican hot chili powder (or more to taste)
• 1 tsp ground cumin
• 1/2 teaspoon kosher salt
• fresh black pepper, to taste

Directions:

1. Heat a saucepan over medium heat, add the oil and garlic; sauté until golden, about 1 minute. Add the chicken broth, tomato sauce, chipotle chiles, hot chili powder, cumin and salt and pepper, to taste. Bring to a boil then reduce the heat to low and simmer, uncovered for 7-10 minutes. Set aside until ready to use. Makes 4 cups

Nutrition Information

Yield: 16 servings, Serving Size: 1/4 cup

• Amount Per Serving:
• Smart Points: 0
• Points +:
• Calories: 20
• Total Fat: 0g
• Saturated Fat: g
• Cholesterol: 4mg
• Sodium: 121mg
• Carbohydrates: 4g
• Fiber: 1g
• Sugar: 2g
• Protein: 1g

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Grilled Chile Vodka Fish Tacos

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Grilled Chile Vodka Fish Tacos are THE taco of the summer. The tilapia takes on a ton of flavor from the chile vodka marinade before it hits the grill! When  you top off the fish with a bright grapefruit salsa and refreshing avocado jalapeño crema, it’s impossible to resist diving in for one (or three) more. 

Disclosure: This post is sponsored by Breckenridge Distillery! While I was compensated in exchange for this post, as always, all opinions and the recipe are my own. Thanks for supporting the brands that support Cake ‘n Knife!

After spending a couple of blissful weeks in Europe, I am back to the ol’ grind. Thankfully the ol’ grind includes cooking amazing things like these fish tacos, so really, I can’t complain.

I remember when returning to work after vacation was literally torture. This was generally because I would be heading out to a new destination immediately after returning home. There was one of these trips that brought me out to San Diego once I returned from vacation, and despite all my grumblings about not being home long enough, this trip ended up having a huge impact on me.

The huge impact came down to one. epic. taco.  (more…)

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Wednesday Slice

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1. So the last couple of weeks definitely did not suck. I went from Bruges to Brussels to Prague to Copenhagen to Iceland and alllll the way back home. After 14 days I accumulated a hefty amount of dirty laundry, new shoes, way too much Belgian chocolate, and thousands of pictures that I am currently downloading to my computer. GAH. All I can say is this is one of the greatest European adventures I ever embarked on (and no, not just because I got to be all lovey with the Man 24/7). I stood underneath a GIANT waterfall getting soaked and hearing it roar like thunder in Iceland, I biked around Copenhagen, I walked until my feet were so sore I wanted to cry (until I had a beer in hand at least), and I ate my weight in fries. Oh so many fries… It’s weird coming back to reality after a trip like this. I walked into our house and almost felt like a stranger the first night, but that could have just been the exhaustion and jet lag, lol. The puppies FREAKED out, I am eagerly waiting to go through the photos and I can’t wait to finally receive the things we shipped back to ourselves while we were over there. All in all, it was a major WIN.

2. Take me back to the 90’s now. And forever. This video IS my childhood.

3. Song of the Week is Something by Tony Bennett. I heard this in an intimate speakeasy in Prague and absolutely fell in love with the rendition. (more…)

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Enchilada Chicken Roll-Ups

Chicken breasts on their own can be a bit boring. Roll ‘em up with cheese and green chilis, smother them in enchilada sauce and more cheese and now you’re talking.  These Enchilada Chicken Roll-Ups give you authentic enchilada flavor without all the work, calories or fat.  And you won’t even miss the tortillas!

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