🌸Happy Spring Week, sweet friend!
In honor of St. Patricks Day add in some extra greens into your nutrition plan this weekend in honor of the lucky holiday!
As the season changes, it’s a great opportunity to refresh our nutrition habits and involve our loved ones in making healthier choices. In the podcast this week Lyla Ward sits down with Caroline to encourage you!
We would love for you to tune in and get inspired!
In this episode Lyla will be sharing her heart and the tools she uses to overcome challenges in many situations. We also discuss great healthy habits to implement to serve your family and habits to take your faith to the maximum potential. We’re praying this episode will encourage you.
This picture was taken 9 years ago, but it reminded me of how important it is to keep your family in the kitchen with you. Involve them in the day-to-day activities of cooking, meal, prepping, and even making smoothies!
Tired of hearing the same “how was school? How was work? How are your friends?” Why not spark not only a good conversation but also your imagination with some fun questions? Here are some great conversation starters during meal time:
Where is your favorite place in the world? Why?
How do you know when you are all grown up? Why?
What would your life be like if there were no telephones?
Name three things that you have never done that you one day hope to do?
Involving a game at dinner can also be helpful: play Beginner Dinner Games (Barnes N Nobles), the Healthy Eating Game (Pottery Barn Kids), or just say 3 encouraging words to each person at the table (this can get tricky with little ones… but always funny)!
Below are a few family favorites recipes.
Healthy Chicken Nuggets
Prep time: 5 min. Cook time: 15 min.
6 oz. boneless, skinless chicken breast (cut into 1/2 inch pieces)
2 pinches salt
2 pinch pepper
I pinch garlic powder
2 tbsp light extra virgin olive oil
I cup whole wheat breadcrumbs (or almond meal for lower carb option)
Olive oil cooking spray
Preheat oven to 425 degrees. Toss chicken in olive oil and then season chicken with salt, pepper, and garlic. Dip the chicken in bread crumbs until coated completely. Roll until nicely coated.
Lightly coat a cookie sheet with spray and place the nuggets onto the tray and then into the oven. Bake until golden brown and cooked through (about 10-15 minutes).
Healthy Chicken Alfredo
Ingredients:
2 chicken breasts, seasoned with salt & pepper then cooked and cut into bite-sized pieces
2 cups cooked broccoli (steamed)
8oz whole wheat rotini or spaghetti squash
2 Tablespoons extra virgin olive oil
2 teaspoons minced garlic
2 Tablespoons whole wheat flour
1 cup low sodium chicken broth
1/4 cup almond milk
1/4 cup plain Greek yogurt
salt & pepper
1⁄2 cup grated parmesan cheese
Directions:
Cook pasta/spaghetti squash according to package directions, reserving 1/2 cup pasta cooking water before draining. Set aside. Heat extra virgin olive oil in a medium-sized skillet over medium heat. Add garlic and cook, stirring constantly, until golden brown, about 1 minute. Sprinkle in flour then whisk to incorporate and cook for 1 additional minute. Slowly whisk in chicken broth, then milk. Whisk in Greek yogurt, salt and pepper, then turn the heat down to low and let the mixture simmer until thickened, about 2-3 minutes. Turn the heat off then stir in parmesan cheese, then chicken. Pour over cooked pasta then add broccoli and stir well. Add a little reserved pasta cooking water if sauce is too thick. Serve.
Slow Cooker Pork Tenderloin Fajitas
Ingredients: (serves 5-6)
1 Lean Pork Tenderloin
2teaspoons chili powder
1 teaspoon cumin
1 teaspoon coriander
½ teaspoon salt
¼ teaspoon black pepper
2 tablespoons soy sauce, preferably the low-sodium variety
1 jalapeno pepper, seeded and chopped (optional)
2 cloves garlic, minced
4 – 5 bell peppers, any color
1 onion (chopped)
Other fajita fixings:
Whole-wheat tortillas, lettuce wraps, grated cheese, fresh sliced avocado, cilantro, lime slices, fresh spinach leaves, sour cream, hot peppers, avocado, etc.
Instructions:
Mix together the dry spices with a fork including the chili powder, cumin, coriander, salt and pepper.
Rub the spice mixture over all sides of the meat and place it in the bottom of the slow cooker. Sprinkle the soy sauce on top. Add ½ cup water to pot.
Top the meat with the diced jalapeño and minced garlic. Slice the bell peppers and onion and throw those on top of the meat as well.
Turn the slow cooker onto HIGH and cook for 5 – 6 hours or until the steak can easily be shredded with two forks.
Drain the meat and peppers well then serve with the recommended fajita “fixings” (listed above).
Enjoy!
Get Everyone Moving: Kids Couch To 5K Plan Here
If you would like to set up a session with our Nutrition Consultants to discuss your family nutrition and some great new recipes email us here. During the consultation, we will give you a plan to help you achieve better nutrition habits, fit just for you and your family!
Try these meals sometime in the next few weeks! If you have any questions, please email us at transfitathens@gmail.com. We love you and are grateful to serve you.
Blessings,
Team TransFit
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