VEGAN STOVETOP THIN BISCUITS

Hey Everyone,

Let’s talk biscuits!!! No, I am not talking about the canned biscuits, but homemade biscuits. Now I did not grow up eating a lot of homemade biscuits, even though my mom was and is a great cook. Biscuits were not the norm.

Now having my own family, my husband will whip us some biscuits literally in minutes. Don’t get intimidated, they are not hard to make. I think when people from scratch, they envisioned that has to be hard and take all day. No! just get in the kitchen and make something happen.

I actually made these thin biscuits accidentally. I was planning to make some flat bread, but as I was prepping, I realized that I could do something different with the dough. As a result, thin biscuits were born.

What exactly are biscuits?

A biscuit is a small, typically round cake of bread leavened with baking powder, baking soda, or sometimes yeast.

What can I put on my biscuit?

• Jam
• Maple Syrup
• Gravy
• Butter

Ingredients:

• Self -Rising Flour
• Water
• Melted Plant Based Butter

Mix. Form Dough. Rollout. Cut dough into shape. Place on skillet with little oil. Cook on each side about 1 minute. Remove form skillet and enjoy.

Try this for yourself and see how you like it!!! Great for breakfast or anytime.

Remember Small Steps equals BIG Change!!!

Monica

HEALTHY VEGAN 4 INGREDIENT PEANUT BUTTER COOKIES

Hey Everyone!

Where are my cookie fans?

Do you enjoy sweets?

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Maybe you just want something that not too sweet and healthier at the same time. Well, I think these super easy cookies will be just what you are looking for. Taking healthy steps in your diet, does not have to be boring. I believe that you can be very creative and come up with some tasty ideas.

With only 4 ingredients, you can enjoy a delicious cookie! These could easily be even a breakfast cookie. Breakfast cookies are cookies you can eat for breakfast that are made of healthy ingredients and can be eaten of course as a snack. No, these do not have oats in them, but as some oats or even raisins!

Check out other cookies:

Pretzel Chocolate Chip Peanut Butter

Vegan Chocolate Chip Cookies

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Ingredients:

• 1 cup creamy peanut butter
• 1 tsp vanilla extract
• 1/4 cup self-rising flour
• 1/3 cup apple sauce

In a bowl, combine all ingredients and mix. The dough should start to thicken. You can place in refrigerator for about an hour or less or freeze until you want to make cookies. Next roll into balls. Place on a baking sheet and use a fork to flatten in crisscross pattern. Bake at 350 for about 8 minutes. Let stand for about 10 minutes then remove from baking sheet and enjoy!

Small Steps equals BIG Change

Monica

4 INGREDIENT CHOCOLATE CHIP PEANUT BUTTER COOKIES

Hey Everyone!

The other day I made some cookies, but I added what I called a “secret ingredient”. I usually make 4 or 5 ingredient cookies, but I normally use oats or oat flour, but this time I saw pretzels on my counter and thought to myself, “why not use ground up pretzels”.

Pretzels are a popular baked snack food that many love to eat along or pair with something sweet such as candies.

I literally took my Nutri bullet out and decided to make pretzel flour and use instead of oats. The chocolate chip oat cookies are good, and I figured the ones with pretzel would not be that bad.

Everyone enjoyed them and I only needed just a few ingredients:

• 2 cup pretzels
• 1/2 cup melted Peter Pan peanut butter
• 1/3 cup maple syrup or honey ( I used honey)
• 1/2 cup dairy free chocolate chips

Mix. Form into cookies. Bake 6-8 minutes at 350 degrees!

Yum

Try for yourself. Remember Small Steps equal BIG Change!!!

Monica

VEGAN BANANA CHOCOLATE CHIP OAT MUFFINS

Hey Everyone

I love to make a good muffin and add a healthy twist. Muffins are quick breads made from batter or dough. They are really simple and easy to make, and you can definitely make a variety. Try blueberry or even pumpkin flavors with your muffins. No matter what muffins you make, enjoy them. My kids love to eat (as I always say), so muffins are a great go to. I decided to make some muffins with dairy free dark chocolate chips, but I decided to throw in some oat flour and it still worked out!

I started with 1 cup of oat flour and 1 cup of self rising flour. I also added 1 tbsp. of baking powder and 1/4 tsp salt and 1/2 tsp ground cinnamon. I whisked all ingredients together.

In a separate bowl I added 1 cup soymilk, 1 mashed banana and 1 Tbsp. olive oil. I whisked together.

Add the wet mixture to the dry and mix, but do not overmix.

After mixing, I added about 1 cup of chocolate chips and mixed. Fold the chips in.

The muffin pan is ready and time to pop in the oven. Bake for 25 minutes at 350 degrees.

Try these delicious muffins. Remember, Small Steps equals BIG Change. Even the smallest changes can make a big difference.

What changes can you make?

Monica

What goes with black olives on pizza?

Hey Everyone!

Who likes pizza? We literally eat pizza each week, yes weekly. The thing is, we love to make our own and its healthier than most you get from the store. Making your own pizza helps you to control your ingredients. My husband usually makes the pizza (homemade crust) and add toppings. It is also a great way to get additional veggies in. We love to do veggie pizzas. The other day my husband did something a little different by adding black olives to the pizza. Honestly, I have never bought olives!!!!! Seriously, but it wasn’t a bad addition.

What are olives?

Olives are fruit that grows on trees and as they ripen, they turn may turn black. They vary in size, color, shape and flavor.

Health Benefits?

Vitamin E is an antioxidant nutrient that supports immune system function and protects the body’s cells, particularly those of the brain, lung and red blood cells, from damage.

Most of the fat in black olives is heart-healthy monounsaturated fat.

So, this fruit can be used on salads, sandwiches and pizza. Along with the black olives, we add red and green bell peppers, spinach and follow your heart cheese.

So, what else can you add to your pizza with the black olives? Recently we added zucchini and peppers. Yes, zucchini and it was good. It is a great way to get extra vegetables.

Check this fruit out and try them on your next pizza or salad! Remember Small Steps equals BIG Change!

Ways to be Thankful.

Hey Everyone!

Have you ever felt the need to complain? Many times, we feel as if things are going wrong in our lives, and we tend to be in a mode of not being thankful. If you find yourself in this mode very often, maybe you need to take a step back and look at how good you may actually have it and give thanks.

What does it mean to be thankful?

Thankful deal with being pleased or having a grateful attitude. Being thankful means there is a satisfaction that one may have or contentment.

Why is being thankful important?

One reason I personally would say thankfulness is important is because it is in God’s Word to be so. We should always be thankful to God for even giving us life. It is because of Him that we are still living. If someone gives you something…, what should you say? “Thank YOU”

“Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God.” (Philippians 4:6)

As you can see, the Bible is clear. Even in the midst of times that can cause us to be worried, we are to still trust God and offer thanks unto Him. In other words, we should always be thankful especially in prayer.

How Can YOU express Thanksgiving?

• Tell others Thank You.
• Offer kind words.
• Be thankful for what you have.
• Offer Praise to God for life.
• Treat others fairly.
• Living with a pure heart.
• Being self-less.
• Slow down and enjoy the NOW moments.

As a reminder, as we embark on another Thanksgiving Holiday, remember to give thanks. This is not a one time a year thing but live with an attitude of gratitude.

What are some ways you will be Thankful?

Blessings

HOW TO MAKE WALNUT ENERGY BALLS

Hey Everyone!

Are you a walnut fan? Maybe or maybe not!! Walnuts have great benefit as I said in a previous post, but what to do with them? You can be very creative with how to add them to your diet. I make energy balls from time to time, and I thought to use walnuts to make walnut energy balls.

What are Energy Balls?

Energy Balls are treats that you do not have to bake, and they can be made with good ingredients. They can be eaten during breakfast time or for snacking. You can make different energy balls with various ingredients including oats, peanut butter, chocolate chips, raisins, honey, maple syrup, etc…

• No Bake Pumpkin Oatmeal Energy Balls
• No Bake Protein Energy Balls
• Chocolate Peanut Butter Energy Balls

Pumpkin Energy Balls

Chocolate Chip Energy Balls

I made the walnut energy ball using only a few ingredients:

• 2 cups walnuts (grind in my blender)
• 3/4 cup of melted peanut butter
• 1/4 to 1/2 cup of honey or maple syrup

Mix all ingredients in a bowl. Form into balls. Place on a baking sheet. Place in Freezer. Enjoy!!

What can you come up with? Try your own energy balls today!

Benefit of WALNUTS

Hey Everyone! It is Tuesday, right? Did you know that adding nuts to your diet can add nutritional benefits. Let’s look at walnuts.

Walnuts? Walnut are the large wrinkled edible seed of a deciduous tree, consisting of two halves contained within a hard shell which is enclosed in a green fruit.

Here are a few health benefits of Walnuts:

• Great Antioxidant source
• Great source of Omega 3 Fatty Acids
• Helps with brain function.
• Promotes healthy gut

How to eat them:

• Place them in a salad.
• Add them to smoothies.
• Use them as coating (crushed)
• Use in yogurt.
• Add to top a bowl of oatmeal.

Fine creative ways to be healthier.

Remember that Small Steps equals BIG Change!!!

Homemade Plant Based Burger

Hey Everyone!

Happy Tuesday! It has definitely been a minute. We added another addition to the family (baby # 5), so we have been quite busy with a newborn in the household. My husband as been cooking even more these days. He decided to make a plant-based burger and it was really good.

Reminder, eating healthier does not have to be expensive. He literally took a can of chickpeas and a can of black beans and make some burgers!! Have you ever eaten somewhere and thought to yourself, “I can make this at home”. Yes, we have had those moments. A few weeks prior to my husband making these burgers, we went to a spot (while I was pregnant) where they sell black bean/veggie burgers and it was not the best experience, so we decided to just make some ourselves. We make our own, but it was a minute since we did.

Now I was not in the kitchen when he made the patties, but I do know most of ingredients used. In addition to the chickpeas and black bean, he added shredded carrots, Italian breadcrumbs and some seasonings so it was fairly simple. You can be as creative as you like when it comes to these, add addition veggies such as maybe corn or even spinach.

After forming patties, place in freezer for a little bit to help then firm up. Then get a skillet, add a little oil and cook as you would realize patties. Once brown and heated on one side, flip to the other side. Serve on favorite bun and add your favorite toppings! Enjoy.

Remember, Small Steps equals BIG Change

Have you ever tried a plant-based burger? What is your favorite?

Monica

My Go To Smoothie

Hey Everyone!

VEGAN BANANA BREAD

Hey Everyone!

Today is Tuesday. Do you like bananas? Do you have some sitting over there on the counter that you are tempted to get rid of? I have a great idea for you. Make some delicious banana bread. It is quick and easy. This really is a great way to use those uneaten bananas and it is tasty as well. Your family will love this.

You can make a loaf or even muffins. All you need are a few ingredients:

• All purpose flour 1 1/2 cup
• Sugar 1/3 cup
• 1 tsp baking powder
• 1 tsp baking soda
• 1/3 cup applesauce
• 1/4 cup dairy free milk (almond milk), if needed
• pinch of lite salt
• 1 tsp vanilla extract
• 3 bananas

Preheat oven to 350 degrees. In a bowl mash bananas. Add applesauce, vanilla extract and mix. Then add flour, sugar, baking soda, baking powder and salt. Then mix, but don’t over mix. If batter seems a bit thick, add milk (if needed).

Pour in greased loaf pan and bake for about 45 to 50 minutes. Once done, let stand for about 10 minutes before slicing.

**NOTE** Feel free to add chocolate chips if you like for an additional treat!!

Enjoy this delicious and easy recipe.

As always remember, Small Steps equals BIG Change!!!

Monica

Tips for staying hydrated in summer months

Hey Everyone!

Let’s talk about Hydration. Hydration is the process of replenishing your body’s water supply, which is essential for many functions and benefits. When the weather is hot and temperatures are high, it is important that you get enough to drink.

Why is important to stay hydrated?

• Helps your heart: Keeping the body hydrated helps the heart more easily pump blood through the blood vessels to the muscles. And it helps the muscles work efficiently.

• Helps with dehydration: Dehydration occurs from an abnormal amount of water from the body. Dehydration can cause headaches, fatigue, dry skin, mood swings, and impaired cognition, among other symptoms and risks.

Ways to stay hydrated:

• Drink water. Water is always best. (If you don’t know where to start– drink at least half your body weight in water). For example, if you weight 100lbs, drink at least 50 ounces of water.
• Eat those foods that have high water content: Eating fruits and vegetables are great such as watermelon, oranges, strawberries, pineapples, zucchini, cucumbers, lettuce and celery
• Don’t overexert yourself.
• Keep drinking even when you don’t feel well.

Drinking water has great benefits and this is my top drink of choice to be honest. Water helps regulate body temperature, lubricate joints, prevent infections, deliver nutrients, and support organ performance. As you can see, if you are not drinking water, you are missing out!

Remember Small Steps equals BIG Change

Monica

Tips to Manage Obesity

Hey Everyone!

Obesity is a complex disease involving an excessive amount of body fat. Obesity isn’t just a cosmetic concern. It’s a medical problem that increases the risk of other diseases and health problems, such as heart disease, diabetes, high blood pressure and certain cancers. Obesity has always been a hot topic even in kids. I remember while working as a Nutritionist, I use to see children who were overweight and/or obese and dealt with health issues.

What is considered the management of obesity?

First let’s look at the possible causes:

• Excess energy intake (Overeating)
• Inadequate physical activity (Sedentary Lifestyle)
• Physiologic, Metabolic and Genetic Factors

Medical Management: Lifestyle modification (increased exercise), psychological support, drugs and yes for some surgery

Nutritional Management: Make necessary food changes, get proper nutrition education

This is so key in the battle against obesity. There are plenty of people who will greatly benefit from making simple changes, but consistent. That change can be exercising a few minutes daily to start or set small goals for better eating. Yes, it is WORK!! The weight will not just come off on its own, but I do believe that nutritional management is very important.

Many people give up due to fact that they expect it to come off so quickly. We live in a society where you see people go on fad diets and lose certain amount of weight in 5 days, but they are not how it works! Most of those people will gain in back! DO THE WORK—YOU WILL SEE THE RESULTS!! The important thing is eating in such a way to where it becomes a lifestyle, not a quick fix.

Where do you find yourself today? Are you discouraged? Do you feel as if it doesn’t matter? Do you feel that a healthier lifestyle is not within your reach?

VEGAN CHOCOLATE CHIP MUFFINS

Hey Everyone!

Who doesn’t love a good muffin? Well baking muffins are really a great idea and of course tasty. I decided to get my kids in on this one. It is also very budget friendly because I can make them myself which is definitely less expensive than buying a box from the store that will literally be gone in a day or two. Muffins are a great idea for anyone and does not take long to prepare. We made vegan chocolate chip muffins, and they were delicious.

The kids were excited and ready to bake, but of course kids are kids. Therefore, I had to repeat certain instructions to make sure it was done correctly, but it was still something they got to do. Don’t get intimidated by baking, you have more control over ingredients, and you can be very creative.

When I make muffins, at times I don’t even use sugar!

Sugar does help to(outside of sweetness):

• tenderize baked goods
• assist with leavening
• helps with moisture
• aids in browning of baked goods

I can tell a difference, but my kids have no clue, and they eat any muffins I bake up. Yes, sugar has a very important role, but that is just a way for me to cut back on it and it is not going to harm anyone limiting the sugar content.

Ingredients:

• Nestle Tollhouse Allergen Free Chocolate Chips 3/4 cup
• 1 1/2 cup of Self Rising Flour
• 1 Tbsp. Vanilla Flavor
• 1 cup almond milk + 1 Tbsp. squeezed lemon (make buttermilk)
• 1/2 cup sugar
• 1/3 cup olive oil

TIPS for Picky Eaters

Hey Everybody!

So, let’s talk about Picke Eaters. What is a picky eating. Picky eating refers to an unwillingness to eat new foods or familiar foods. I am going to start off by talking about my 5-year-old who is definitely considered probably the picky child. If you have a child who is picky, it can be very frustrating at times, but understanding what is really going on is important. My husband and I noticed at about the age of 18months, there were certain foods he stopped eating (spaghetti, rice, etc…) We really didn’t know what was going on, but now that he is 5 years, he still does not eat those foods and I realized that he may have had a bad experience with certain foods and just will not eat it again.

Even now, he will say, “I don’t eat this anymore”. He minds goes back to that experience that he had, and he thinks he will get the same experience again. That may be a bad taste or just something didn’t look right, so yes, it is frustrating at times. Sometimes it can just be he just don’t want to eat it and it is not that he doesn’t like it so getting him to at least taste the food is key. He does eat pretty much any breakfast foods, but mainly his issue is pasta, rice, bone in chicken, spaghetti and meatballs, vegetables and anything new!!!! It is a challenge, but he loves his smoothies (veggies included).

So enough about my 5-year-old. What are some possible solutions that may or may not work? Do you deal with any of these issues?

• Child likes to play with food. Possible Solution: Clear table without comment at end of meal and refuse snacks until next meals.

• Child leaves food on plate often. Possible Solution: Try to offer smaller serving size. Try not to force child to clean plate.

• Child always want something else no matter what you prepare. Possible Solution: Don’t prepare a separate elaborate meal, offer an alternative such as peanut butter and jelly sandwich. If he doesn’t want to eat, wait until next meal.

• Child eats only cookies, candy, chips and other sweets. Possible Solution: Offer more healthy alternatives such as oatmeal cookies, raisins, dried fruit/fruit.
• Child drinks only juice and no other beverages. Possible Solution: Cut back gradually. Dilute juice with equal water amount.

• Child eats only one food, meal after meal. Possible Solution: Try to ignore the food jag and let child eat but offer other foods as well. Hopefully the jag will pass. Try smoothies, soups or yogurt.

Feel free to try any of these possible solutions and see how they work or do like me and offer some tasty smoothies!!!!! Check out more healthy recipes for you and your family from my Tasty Tuesday Tip Recipe Book.

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What are your thoughts?

Remember, Small Steps equals BIG Change

Monica

10 HEALTHY SNACK IDEAS FOR KIDS

Hey Everyone!

School is out! You know what that means if you have kids… you need lots of SNACKS!!! I have 4 children and 1 on the way so imagine how many times I hear the word snacks in a day. Of course, kids need their snacks, but you can provide healthier options as well. I can buy something from the store and in my mind, I am like, “I can make this” or “this box is gone already”. There are ways in which you can be economical as it relates to snack ideas.

Snack#1

Apple Slices & Peanut Butter: Yes, this is simple, but it does provide fruit and a good protein source. Just having fruit along may not cut it so add some type of nut butter or dip.

Snack#2

Pretzel Sticks & Cheese: Another simple idea. My kids love pretzel sticks and pairing it with cheese offers protein and provides a more filling option.

Snack#3

Popcorn: So yes, you can pop your own popcorn. There is a brand that I like to buy called Skinny Pop, but we have kernels and an air popper on hand to pop at any time. The kids love the see the kernels pop.

Snack#4

Cheese Quesadillas: Now I do these a lot, even with a dinner. All you need is shredded cheese and flour tortillas. So super easy and all my kids enjoy.

Snack#5

Mini Pizzas: We always make our own pizzas, so my kids are use to homemade pizzas, but they can be a easy snack as well. If you don’t want to make your own crust, use English muffins, canned biscuit dough and yes even a slice of bread (try it).

Snack#6

Muffins: I love the make homemade muffins. Don’t intimidated, but it is more cost efficient than buying a box from a store. Great idea and a quick go to for any child.

Snack#7

Smoothies: Smoothies are always a great way to get extra fruit and veggies in. Even my 5-year-old who does not like any veggies, will make a smoothie with green veggies in it and drink it up!

Snack#8

Graham Crackers: These are great to offer between meals and can be paired with peanut butter as well or even melted marshmallows.

Snack#9

Cereal: Most kids love cereal. Dry cereal can be a great idea between meals. You can create mix and even make cereal clusters with melted peanut butter and honey.

Snack#10

Yogurt: I usually get the yogurt that is squeezable because they are very kid friendly and comes in different flavors.

So, what snacks do you already do from this list or what others can you think of. Yes, summertime can be very busy but got to make the most of it and do what you can. At least that what I will do. Try some of these with your kids and see how they like them. Check out my Tasty Tuesday Tip Recipe Book for more meal ideas!

As always, Small Steps equals BIG Change

Monica

VEGAN PIZZA

Hey Everybody!

Hey I am back with another simple, easy and delicious idea for pizza night. We usually make plant-based pizza at least once a week. I decided to do something a little different with this one and add some tofu. I had some left from a meal where I made tofu taco (used taco seasoning), and I decided to use the rest of the tofu taco crumble to add to my pizza. It was good! Eating healthier does not have to be hard, but with a little creativity, you can come up with some very tasty ideas.

Tofu can be used for many different dishes:

• Tofu McMuffin
• Tofu Scramble
• Chickpea Tofu Scramble

This simple pizza includes an easy crust (self-rising flour, water and oil), pizza sauce, zucchini, fresh spinach, tofu, and follow your heart cheese. Don’t get intimidated when it comes to making your own pizza, it so doable and guess what? It is a healthier option because you can easily control your ingredients.

What’s your favorite pizza? Find ways to make it healthier. Make it colorful and tasty.

Also remember, Small Steps equals BIG Change!!

Monica

EASY OATMEAL BARS

Hey Everyone!

Do you like oats? Are you tired of eating a plan bowl of oatmeal? No need to!!! You can easily make your own oatmeal bars with only a few ingredients that you can grab from your pantry. This bars can be eaten anytime (breakfast or snack). It is good to have something that offers energy especially between mealtimes. I know you have probably purchased bars from the store, but it is nothing like making your own.

Can I get an Amen?

What do you need?

• 2 cups old fashioned oats
• 3/4-1 cup melted peanut butter
• 1/4 maple syrup (or you can use honey)
• 1/4 cup dairy free dary chocolate chips
• 1/2 cup non dairy milk

In a medium sized bowl add ALL ingredients and mix until well blended. Pour and spread into a baking dish and bake for 10 minutes at 350 degrees.

Check out this easy video to make these delicious bars! Don’t forget to like & subscribe.

Remember Small Steps equals BIG Change.

Monica

VEGAN SPANISH RICE DISH

Hey Everyone!

Who doesn’t like a quick and easy meal, right? This is sure to please. This plant based meal idea is super delicious and you can definitely be as creative as you want. I always try to make something that is colorful and full of veggies.

All you need is a few ingredients and you will have yourself a meal. Meals that are basically one pot are literally life savers. Be creative with your veggies and flavor!

I used:

• Brown Rice (instant)
• Tomato Sauce
• Turmeric
• Cumin
• Lite Salt
• Garlic & Onion Powder
• Plant Based Crumbles
• Yellow, Red & Orange Bell Peppers (Can use any color you like)
• Fresh Spinach

Make the rice as directed, but as rice is cooking add tomato sauce (1/2 cup), add turmeric, cumin and lite salt.

In another pan, you can add a little water or oil and add the meatless crumbles and the peppers and let cook. I did add some seasoning to the crumbles as well. Once everything is cooked add the mixture and mix with rice. Lastly add fresh spinach. If needed, can add a little vegetable broth. Plate up and enjoy. This is super easy.

What else would you add to this dish?

I hope you try this dish and enjoy!

Remember Small Steps equals BIG Change!

Monica

MY TOP KITCHEN APPLIANCES for 2022

Hey Everyone!

So we are literally in the last month of the year!!! I have done a lot of cooking in my kitchen, but I realize their are a couple of appliances that I have used more than others. I would definitely recommend these two items to you to have in your kitchen. They make eating healthier so much easier.

Over a year ago, I had to upgrade to a larger blender and it has definitely helped. I got the Nutribullet Blender which not only is great for smoothies, but I found myself using it to puree and make cheese sauces and other sauces. Many times it is easy to purchase appliances only to watch them sit up and collect dust, but if you are in need of something that is well worth the money, I will definitely tell you to give this a try or get it for someone special.

In this fast pace time, it seems as if no one has time to cook. Don’t let not having time cause you to feel as if you can not still take steps to a healthier lifestyle. Having an air fryer is another great investment. I think it is time for me to “upgrade”, but until then, I’ll just use this one! It saves time and energy. I think I use my air fryer every single day for something. The air fryer I use I think is great for someone who needs something that is not too big, but not too small. If your family is bigger like mine, “It is 6 of us”, you may want to upgrade. I will do so soon.

BENEFITS:

• Healthier Cooking
• Easy to Clean
• Time Efficient
• Easy to use
• Fast & Safe

So these are my top 2 kitchen appliances for 2022!!! These have definitely been life savers for me and my family.

Remember, Small Steps equals BIG Change!!

What are your go to kitchen appliances?

Which ones are a MUST for you?

SIMPLE STEPS 2 EAT HEALTHIER

🗣With an increase in technology, handheld devices and social media we have become more and more inactive as a whole.

📝For this reason, it is necessary that we educate our communities with practical nutrition information such as benefits of proper nutrition, weight loss (exercise) and appropriate meal planning so we can build healthier families.

💚Remember Small Steps equals BIG Change

Just take Small Steps and build.

I remember sometime in 2006. I was in a class at Delta State (as a dietetic student) and I had to get a name for a business, etc.. The word STEPS which is an acronym for (start toward effective preparation for success) came to my mind. I knew one day I would do something with it.

Fast forward to 2015(was at this point working as a Nutritionist in a community health center), I started a blog(steps4change)cooking easy and simple recipes to show people how by making small changes in his or hers meals one could easily prepare a healthier meal in a budget friendly way.

Not only have I still been doing that, but also weekly posting on social media providing recipes, tips and ideas for healthy meals. This has always been a passion of mine because change can be hard, but I believe if I can provide practical ways to make necessary change, it is easier people to see RESULTS if they do the work

I felt that it was time for me to take yet another STEP and provide services to those who may want to lose weight, struggle with planning simple meals and/or just need some coaching and accountability.

What are you waiting on? The time is NOW to take charge of your health. Remember Small Steps equals BIG Change

Need more? Sign up for a nutritional plan here: offers a simple, personalized guide to start your journey

🔰🔰🔰🔰🔰🔰
www.steps4change.net

SIMPLE TOFU SCRAMBLE (MEATLESS MONDAYS)

Tofu Scramble

Hey Everyone!

Happy Meatless Monday!! Whether you eat meat or not, this is a very easy dish that will sure to please. I try to keep tofu on hand to make this scramble. One thing I do love about this dish is that it is a great alternate to scramble eggs. You can be as creative as you like by added vegetables as you please.

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1. I used extra firm tofu as I usually do. I press some of the liquid out. Then I placed on a skillet prepared with olive oil or spray.
2. Used spatula to break up tofu and add seasonings(garlic powder, onion powder, turmeric, lemon pepper, paprika)
3. I let it cook for about 15 minutes and stirring occasionally then I added about 1/2 cup salsa and mixed throughout. Let cook on low about 25 more minutes or until desired texture.
4. Added chopped, fresh spinach and mix in scramble.
5. Remove from heat, plate up and enjoy!

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Feel free to add whatever veggies you like. Sometimes I add fresh bell peppers (colorful). I served my scramble over my grits. Such as great combo! Enjoy.

Monica

Remember Small Steps equals BIG Change

Check out this other scramble using chickpeas in addition to Tofu!

5 WAYS TO BE THANKFUL

Hey Everyone!

When you think of Thanksgiving, what comes to mind? You think about the delicious food, family, friends or is it just another day. Even though this holiday is celebrated once a year, you should live a life of being thankful each and everyday. Yes, it is recognized on the 4th Thursday of the month of November, but it should be your daily desire!

Being thankful deals with showing gratitude or in other words the quality of being thankful; readiness to show appreciation for and to return kindness. Being thankful helps you to not to take things for granted. Many times we can get so use to the people in our lives and our day to day routine and forget that we MUST be thankful for what we have and not always look over the fence and what others have. You have been blessed with a lot.

WHAT WAYS CAN YOU BE THANKFUL?

• Be intentional about telling others “thank you”.
• Thank God daily for blessing you with life.
• Write down things in your life you are thankful for.
• Replace words of complaint into words of thanksgiving.
• Help others and serve.

So as you celebrate today, remember there is always somewhere that wish that could be in your shoes. You are living and have plenty to be thankful for. Let it not be a one time thing, but live a life of thanksgiving and gratefulness for the many blessings!!!!!

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What are some other ways you can be

Thankful or show Gratitude?

Monica

HOW TO MAKE 5 INGREDIENT SWEET POTATO BAR

Hey Everyone!

Many times I have heard people say that if you desire to eat healthier, then you cannot eat dessert or eat anything sweet or you can’t eat food that taste good. This is so far from the truth. I believe and teach that one of the first STEPS to eating better is to simply take foods you already enjoy and finds ways to make them healthier!

Eating healthier can be very hard for many, but it is doable. I love to share simple and inexpensive ways this can be done. You don’t have to give up on eating tasty foods to start your journey to a healthier you. If you like cookies, you can have chocolate chip cookies or brownies.

I had 1 sweet potato left and decided to make something with it. Yes! I said sweet potato! You can literally take a handful of ingredients and make a tasty and delicious dessert or snack.

SWEET POTATO BENEFITS

• Good fiber source & antioxidant. Helps with vision.

PEANUT BUTTER

• Protein, Healthy Fats, B6

HONEY

• Antioxidants, Natural Carbohydrate Source

OATS

• Soluble Fiber, Helps with heart & cholesterol

PLANT BASED MILK

• Consumed as alternatives to regular milk. (Dairy Free)

DARK CHOCOLATE (optional)

• Antioxidant & Aids in lowering heart disease

What Did I Use:

• 1 medium sweet potato
• 1 Tbsp. honey
• 1 1/2 cup old fashioned oats
• 2 Tbsp. melted peanut butter
• Plant Based Milk
• 1/4 cup dark chocolate chips (for top)

In my blender, I added all ingredients except the chocolate chips and blended until I got desired texture. Now with the milk, I do not know exactly what I used , but start 1/2 cup and add more as need as you blend. Once blending is complete, pour in a square baking pan and spread evenly and top with chocolate chips.

Bake at 350 degrees for at least 20 minute.

Enjoy!

What are some your favorite, healthy

desserts? Share!

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Keep taking STEPS to where you want to be Small Steps equals BIG Change!

Check out www.steps4change.net or more recipes, tips & idea

Cayenne Pepper Tea

Hey Everyone!

Let’s talk cayenne pepper (hot chili). Did you know that there are health benefits in cayenne pepper. Yea it is hot, but full of healthy benefits for your body.

I want to share this super quick tea idea. I love to do warm teas, so this was another to try and to drink when need and desire an extra kick! You only need 4 ingredients: (WATER, CAYENNE PEPPER , LEMON & HONEY)

Look at the awesome benefits of the lemon & cayenne combination:

LEMONS

• Great Vitamin C source
• Helps with immunity
• Aid in Weight Loss
• Decrease Inflammation
• Helps with Digestion

CAYENNE PEPPER

• Stimulates the digestive tract
• Soothe gas
• Helps with Stomach Ache
• Ease Nausea
• Anti Inflammatory
• Helps with Nasal Congestion(Let’s just say I was congestion one night and had some tea and it worked .. 🙂 )

Honestly when I make my teas I don’t measure a thing! All you need is boiled water, add 1/2 lemon(without peel), dash of cayenne (maybe 1/2 tsp) and drizzle of honey for taste. Stir. You can do this cold as well, but I prefer hot!

So if you have never made a warm tea, I recommend that you do so. If you have, what are your favorite teas to make?

Enjoy!

Remember, Small Steps equals BIG Change

Check out www.steps4change.net for more ways to reach your nutritional goals!

SIMPLE & EASY VEGAN BANANA BREAD

Hey Everyone!!

What are you doing with those bananas sitting over there on the counter? You know how it can get with bananas, maybe they are getting soft and you need to go ahead and use them. I have a simple recipe for you.

Make an easy vegan banana bread!

This is a great way to use those bananas, but it is also very tasty. My kids loved it. I always like to make budget friendly foods that I can actually make again and don’t have to spend an excessive amount of money to make this banana bread again. This can be used for breakfast, snack or just a treat!!

Check out this recipes

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3 riped bananas, mashed

2 cups flour

1/2 cup unsweented applesauce

pinch lite salt

1 tsp vanilla extract

1 1/2 tsp baking powder

1/2 tsp baking soda

1/3 cup sugar

1 Tbsp. plant protein powder

In a bowl add bananas, vanilla, applesauce and mix with whisk. Add rest of ingredients and mix. Pour in prepared loaf pan. I sprayed in a loaf pan. Bake 40 minutes @350 degrees.

Enjoy

5 Ingredient Vegan Chocolate Chip Oat Cookies

Hey Everyone!

Who loves cookies? Most people do, but may not want all of the calories that the traditonal cookies have. You don’t have to eliminate cookies from your diet, just find ways to make them healthier. I love to make simple, quick and easy cookies that my kids love!!

These cookies can be made ahead of time and placed in a jar for easy access during snack time or anytime. If you are low on time, these are great and do not require much. When you have 4 kids who love to eat and snack, it is a MUST to offer simple snacks when possible.

These are Vegan, but you can use honey instead of applesauce. You can also use maple syrup as well. Whatever you choose, you are sure to love these cookies.

No need to get flour, butter, sugar..just grab some other pantry items🔰

🍪Old Fashioned Oats 2 cups

🍪Peanut Butter (melted) 3/4 cup

🍪Applesauce( I usually use honey 🍯, but ran out so applesauce was great substitute) 1/2 cup

🍪Dairy Free Chocolate Chips 1/2 cup

🍪1 scoop plant-based protein powder Mix.Form in ball.Flatten with finger.Bake @ 350 for 8 minutes.

Enjoy😉 Who knew eating healthier could be this tasty💁🏾‍♀️

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WHAT ARE ARE FAVORITE COOKIES?

BENEFITS OF DRINKING WATER

Hey Everyone! We have had some hot temperatures over the past few weeks and the number one way to stay hydrated is to drink ….. you guessed it, WATER!!!

I know some people go for kool-aid, sodas and other beverages. There is nothing like water to keep you cool in the summer heat. What is your beverage of choice?

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BENEFITS:

• Water helps regulate body temperature.
• Keeps joints lubricated.
• Prevents infections.
• Delivers nutrients to cells.
• Keeps organs functioning properly.
• It delivers oxygen throughout the body.
• It flushes body waste.

WHEN TO DRINK MORE WATER:

• When you have a fever: Hydrate to ensure the body can transfer nutrients smoothly and heal quicker.
• During summer: As you lose more water, sweating and drinking water can help regulate body temperature.
• During constipation, diarrhea, and vomiting: Can monitor body functioning and replenish water supply lost during diarrhea and vomiting.
• During pregnancy: While pregnant or breastfeeding, women will require more than the average amount of water. They will need to increase their intake to at least 10-13 cups daily.

ONE WAY TO CHECK TO SEE IF YOU DRINKING ENOUGH?

• Your urine will be colorless to light yellow.

Have a great day and as always keep taking STEPS to where you want to be.

“Small Steps equals BIG Change“

Monica

HEALTHY GREEN SMOOTHIE

Hey Everyone! It has been quite busy lately, but let’s chat about an awesome smoothie. I am all for smoothies because they offer a quick and easy way to get additional nutrients in minutes. Oh yea taste great as well. I froze the pineapples so the smoothie would be cold.

All you need is a blender and a few ingredients to make a delicious smoothie. I know the thought of a green smoothie seems not to taste good, right? But don’t let the color scare you, this is really good and healthy.

What I used:

• Fresh Spinach benefits includes supports brain health, protects eye health, provides antioxidants and anti inflammatory benefits.

• Fresh Pineapple (I froze) benefits include helps immunity, helps heal wound, strengthen bones and helps improve gut health.

• Chia Seeds benefits includes great fiber source, loaded with antioxidants and high quality protein

• Water

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If you have kiddos and want them to get more veggies, drinking smoothies are great ways to get them involved and excited. They will love it.

• Apple Ginger Turmeric Smoothie
• Orange Pineapple Smoothie

Remember Small Steps equals BIG Change

Monica–

SEE YOUTUBE VIDEO BELOW:

https://youtube.com/shorts/feCHPh90oZM

HEALTHY APPLES & PEANUT BUTTER SNACK

Hey Everyone!

So let’s talk about a super simple, very tasty snack. Who doesn’t know about eating peanut butter with apples. This easy snack is very nutritious and great for anyone. I remember when I was in still living with my parents, I use to almost literally eat an apple every night. I know there is the saying, “an apple a day, keeps the doctor away.” I guess I was taking that literal! Anyhow I enjoyed my apples.

Did you know that pairing that apple with peanut butter can have great benefits. It will definitely make you feel fuller longer and help stabilize your blood sugar.

Peanut Butter

• Good Protein Source
• Contains healthy fats
• Source of B6
• Helps curb appetite between meals
• Boost Energy Levels

Apples

• Helps with digestive health
• Great fiber source
• Boost Energy Levels
• Works as a detoxifier

If I eat apples with peanut butter, I usually slice my apples and just dip them in my peanut butter. You don’t need anything fancy of course and this snack is so quick to make. Remember that if your desire is to eat healthier, it doesn’t have to be hard. Take small steps that will lead to big change overall.

Keep taking STEPS to where you want to be.

Small Steps equals BIG Change

SUBSCRIBE TO MY YOUTUBE CHANNEL!!!!

ZUCCHINI PIZZA BITES

Hey Everyone!

So are you a pizza fan? Pizza is one of those foods that most people love to it. We eat pizza at least once a week (weekends) and my kids love the homemade crust, but today I am sharing how to make pizza using zucchini as a base.

Zucchini

• Summer Squash
• High in Antioxidants
• Bone Health
• Aids in Digestive Health
• Supports Healthy Circulation

Have you ever thought that zucchini makes a great pizza snack? I tried it for the first time about 2 years ago. I must say it taste really good. The combo is great and all you need is a few ingredients. Now you can add whatever toppings you like, but I kept it very simple.

Ingredients:

• Zucchini
• Pizza Sauce
• Shredded Cheese

1. Slice Zucchini
2. Place in a baking dish.
3. Top with sauce then add shredded cheese.
4. Place baking dish in air fryer or you can use oven.

I hope you try this super easy idea and let me know what you think.

Keep taking STEPS to where you want to be.

Small Steps equals BIG Change!!

HEALTHY BAKED OATMEAL

Hey Everyone!

Looking to add something healthy to your breakfast, try a quick and easy oatmeal bake. You can make an oatmeal bake and be as creative as you like. An oatmeal bake is a warm, casserole made from oats, milk and other staples.

Oatmeal is a very popular breakfast food that consists of oats and a liquid, such as water, cow’s milk, or plant-based milk. Full of nutrients and fiber, oats are one of the most nutritious whole-grain foods that a person can consume.

Oatmeal has a lot of benefits and is a good choice, but you can definitely bring some more flavor to those oats.

Details:

• 2 cups oats
• 1 3/4 cup milk (plant based)
• 1/3 cup honey or maple syrup
• 1/2 cup peanut butter
• 1 Tbsp pure vanilla extract
• 1 tsp baking powder

Mix in a bowl. Pour in baking pan. Bake at 350 degrees for 10 minutes. Enjoy!

Note: Can add chocolate chip or even fruit as well for an even better bake!!

Check the video out here!

https://youtube.com/shorts/gzcgqifEMF8

Keep taking STEPS to where you want to be.

Small Steps equals BIG Change

Monica

VEGAN CHICKPEA BROWNIES

Hey Everyone!

Do you like chickpeas? Have you ever thought to use them for a healthy dessert? Once I started on the plant based journey, I realized just how many budget friendly meals and snacks that can be made.

What are Chickpeas?

Chickpeas or garbanzo beans are a plant family of legumes. They are a great source of fiber and protein. They can be used as meatballs, cookie dough or in a burrito. How awesome is that? Buy a very inexpensive can of peas and cook up something healthy in no time.

These brownies are soft and gives you just the right amount of sweetness without being overly sweet and rich, especially if you want to still eat desserts, but desire to cut back ——- THESE ARE FOR YOU !!!

Ingredients:

• 1 can chickpea, drained
• 1/2 melted peanut butter
• 1/3 cup maple syrup
• 1/2 tsp baking powder
• 1/2 tsp baking soda
• 1 Tbsp. unsweetened cocoa powder
• 1 scoop protein powder

Mix all ingredients. Pour in square baking pan. Bake @350 degrees for 40-45 minutes.

This is super easy and delicious!

Keep taking STEPS to where you want to be.

Small Steps equals BIG Change

.

.

.

Monica

Check out this video below.

NO BAKE PROTEIN ENERGY BALLS

Hey Everyone!

Have you ever made energy balls? Energy Balls are a combination of dried fruit, nut butter, seeds, and other ingredient add-ins that offer a densely nutritious snack in a little ball. They taste like dessert, but are actually good for you! I love a good energy ball and they are very easy to make ahead of time.

• Pumpkin Energy Ball
• Chocolate Chip & Flaxseed Energy Balls

If you have kids, they would probably love these. Great snack for after school or anytime. All of my kids enjoy energy balls. They offer a great between meal pick me up when you need that extra energy and boost.

Other types:

What you Need?

• 2 cups old fashioned oats
• 1/2 melted peanut butter
• 1 tbsp cocoa powder
• 1 scoop plant protein powder
• 1/3 cup maple syrup

In a bowl, mix all ingredients together and form into balls and refrigerate.

Enjoy this healthy snack!

Monica

Keep taking STEPS to where you want to be.

“Small Steps equals BIG Change”

SEE VIDEO BELOW

https://youtube.com/shorts/IfUwKHkeODQ

3 Ingredient Banana Oat Breakfast Cookies

Hey Everyone!

Are you a cookie lover? Guess what, what if I said that you can have cookies for breakfast? Yes for breakfast! These super easy and super simple cookies only require 3 ingredients. These are ingredients that you probably already have in your house so you can definitely whip them up in no time.

You can also kick these up a notch by adding chocolate chips or even raisins. I keep oats on hand because it is so easy to make some healthy snacks or bars in not time.

WHAT YOUR FAVORITE GO TO SNACK?

• 2 Bananas
• 3/4 cup Peanut Butter
• 1 1/2 cup Old Fashioned Oats

In a bowl, mashed bananas with a fork. Add peanut butter. (I melted my peanut butter). Lastly, add oats and stir. Use a spoon or scoop and place mixture on baking sheet and press down. In a 350 degree oven bake cookies for about 8 minutes.

Enjoy!

Keep taking STEPS to where you want to be.

Small Steps equals BIG Change

Monica

How to Make Vegan French Toast

Hey Everyone!

Have you ever made homemade French Toast? French Toast is bread coated in eggs, milk and fried. In this recipe, we will not be using eggs, but it is still delicious.

Initially made these one Sunday Moring for the family prior to church service, so it did not take long and it was in deed a hit. The kids love them and my husband had already purchased some Italian Bread for about .75 cent, so I figured it would be perfect for this dish.

Ingredients:

• 1 cup non dairy milk
• 1/4 cup cornstarch
• 1 tsp ground flaxseed
• 1/2 baking powder
• 1 tsp ground cinnamon
• 2 tsp maple syrup
• 6 slices thick bread
• plant butter

Add all ingredients in a bowl large that is enough to put slice of bread in. Next heat butter in pan. Dip bread in batter on both sides and place on pan over medium heat. Let cook for 2-3 minutes.

Serve with maple syrup, fruit or whatever you desire.

Check out the video below!!

***Keep taking STEPS to where you want to be***

Smal Steps equals BIG Change

Monica

PUMPKIN CHOCOLATE CHIP MUFFINS (VEGAN)

Hey Everyone!

Yes, I know pumpkin season is over, but when you have a can of pumpkin in the pantry, “What should you do?” Use it!!! I decided to make some pumpkin chocolate chip brownies with some of it. Most people like chocolate, so it seems to be a plan.

These brownies were super easy to make and there is another ingredient in them as well… “peanut butter”. The combination of peanut butter and chocolate is always a tasty treat.

I don’t make brownies too often, but every now and then I will whip up some. I remember growing up, my mom use to always bake some type of sweet treat (cookies, cakes, brownies) and I do my share of baking, but just find ways to make these treats a little healthier!

Details:

• 1/2 cup all purpose flour
• 1/2 cup cocoa powder (unsweetened)
• 1/2 cup peanut butter
• 1 Tbsp. Baking Powder
• 1/2 tsp lite salt
• 2 Tbsp. olive oil

Add all ingredients in a bowl (1 at a time), expect chips and stir.

Add chocolate chips (1/4 cup) and stir.

In a baking pan (square), pressure mixture and add remaining chips on top. Bake at 350 degrees for 25 minutes.

Enjoy!

Keep taking STEPS to where you want to be.

Small Steps equals BIG Change

HOW TO MAKE FLUFFY VEGAN PANCAKES FROM SCRATCH

Hey Everyone!

Do you like pancakes? Do you eat them only for breakfast? Or can you eat them anytime of the day? Well pancakes are popular among many and for good reason! There are plenty of variety and flavors one can enjoy when making pancakes, but today we will keep it simple.

Whether you like blueberry waffles or blueberry pancakes or pancakes with sprinkles, there is something for everyone. My kids absolutely love to eat pancakes, so it is always a thumbs up for a stack of pancakes.

What Causes Fluffy Pancakes

• Bubbles that form in batter
• When battle is allowed to rest
• Not over mixing

If you didn’t cooking is all about science! I remember being in the nutrition program in college and I took lots of science courses prior to entrance into the program, but eventually understood why. Based on what you are cooking, your product can change if you make one wrong move(lol).

Ingredients:

• 1 cup all purpose flour
• 1 scoop superfood plant protein powder
• 2 tbsp. sugar
• 1 tbsp. baking poser
• 1/2 tsp. lite salt
• 1cup almond milk
• 1 tbsp apple cider vinegar
• maple syrup, if desire

1. Add flour, sugar, baking powder and salt. Stir.
2. In a bowl, add milk, apple cider vinegar and stir.
3. Pour wet into dry ingredients and whisk.
4. LET BATTER REST 5 MINUTES!!
5. Pour batter on non stick or skillet with spray.

Try this recipe and keep taking STEPS to where you want to be.

Small Steps equals BIG Change!!

Monica

HOW TO MAKE TEMPEH PASTA SAUCE

Hey Everyone!

This is a great plant based dish to make using tempeh. When I first started eating tempeh, I honestly didn’t know if I would like the taste, but being creative with meals, you can definitely find tasty ideas.

What is tempeh? Tempeh is an Indonesian dish made by deep-frying fermented soybeans. It can be used for many dishes and is used as a meat substitute.

BENEFITS:

• Improve your cholesterol
• Lower your blood pressure
• Protect your heart
• Improve insulin resistance
• Lower inflammation
• Help relieve hot flashes from menopause
• Promote bone health

Details:

• 1 pkg Tempeh
• Pasta
• Pasta Sauce
• Garlic, Onion & Bell Peppers

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CHECK OUT THIS VIDEO!!!!!!!

Check out more pasta dishes!!!

• Mushroom Pasta
• Taco Pasta

Keep taking STEPS to where you want to be.

Small Steps equals BIG Change!!

Monica

HOW TO TEACH YOUR 3 YR OLD (AT HOME) PRESCHOOL

Hey Everyone!

I have four kids (1yr old, 3yr old, 7yr old and a 10yr old). If you know anything about kids, it takes time to teach and you definitely must be intentional as a parent. My older two kids are in schools and have been so all their lives. I actually left my job after 9.5 years in 2016 to go into other endeavors and at the time I had only two kids.

Doing homeschooling was something that was always at the back of my mind, but not sure if I would actually do it full time, but for now I am being intentional about creating a learning routine for them. I have really noticed a benefit with my 3yr old of being consistent and how kids learn best with repititon.

Tips:

• Keep it simple.
• Try 30minute learning session.
• Use free printable offline.
• Make it Fun.

Kids at this stage are usually very active and like to do things themselves, so having hands on activities such as cut and paste or those that they can work on alone are important as well.

In this video, you will see few of the things he does in his learning binder like colors, shapes, alphabets, days of week, months of year, body parts & more.

It doesn’t have to perfect or like anyone else, but do something that works for you and your child. Those small steps are going to go a long way. Whether you homeschool or not, you are the first teacher!!!

What do you do with your kids?

Keep taking STEPS to where you want to be.

My Motto: Small Steps equals BIG Change

Monica

Apple Cinnamon Overnight Oats

Hey Everyone!

Have you ever had overnight oats? If not, you MUST try it. Simple and quick way to use those oats and create a delicious dish straight out of a jar.

What are Overnight Oats?

• What: These are simply rolled oats, not quick oats, that are soaked in liquid of some kind from 3 hours to up to 5 days if you wish.
• Milk: You can use any kind of milk you’d like, that’s part of the fun.
• Oats: The star of the show.

You can create any type of flavor you like including oats and a mixture of fruit. You can also add peanut butter for flavor and additional protein benefit.

If you are tired of a bowl of plain oats in the morning, overnight oats are sure to please your taste buds. Make them night before and pop them in the refrigerator and in the morning you can eat cold or even heat if you like.

More Recipes:

Easy Overnight Oats

Peanut Butter & Chocolate Chip Overnight Oats

Details:

• 1 cup old fashioned oats
• 1 Tbsp honey
• 1/2 tsp ground cinnamon
• 1 tsp chia seeds
• 1/2 cup apples, diced
• 1/2 cup almond milk

In a small mason jar, add all ingredients and shake until well blended.

Keep taking STEPS to where you want to be.

Smal Steps equals BIG Change

Monica

HOW TO MAKE PEANUT BUTTER APPLE MUFFINS

Hey Everyone!

Happy Tasty Tuesday!! What are your favorite muffins? I make muffins I would say monthly. They are great snack options for the kids and very easy to whip up. They can also be great for breakfast as well.

Other Muffin Recipes:

• Vegan Chocolate Chip Peanut Butter Muffins
• Carrot Cake Muffins
• Vegan Whole Wheat Chocolate Chip Muffins
• Vegan Blueberry Muffins
• Vegan Pumpkin Chocolate Chip

What are Muffins?

Muffins are small domed cake or quick bread made from batter or dough.

There are always ways to make budget friendly foods. Imagine buying 12 muffins from the store. How much will it cost? Well, making them yourself definitely saves money and you can make them anytime without spending additional money.

What ways do you save money? Feel free to share !!

As always keep taking STEPS to where you want to be.

Small Steps equals BIG Change

CARROT, ORANGE AND PINEAPPLE SMOOTHIE

Hey Everyone!

I am a big fan of smoothies and I made this smoothie last year with my 2 younger kids and it was a hit! I really love the bright orange color, but the taste is amazing!

Smoothie

A smoothie  is a thick blended beverage with shake like consistency, normally pureed in a blender containing fruits and/or vegetables as well as an added liquid such as fruit juice, vegetable juice, milk, or even yogurt.

Smoothies are great way to get extra nutrients in, but in a quick and tasty way. They are also a good way to get kids to get those veggies in especially if they dislike veggies. Sometimes people make eating healthier harder than what it has to be. Just make small reasonable changes weekly and watch what happens.

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Recipe:

• 2 Raw Carrots
• 1 Cup Canned Pineapples in juice
• 2 mandarin oranges

Put all ingredients in blender and blend until smooth.

Make this smoothie and let me know how you like it!!!!

Keep taking STEPS to where you want to be.

Small Steps equals BIG Change

Monica

1 EASY Snack your KIDS will LOVE

Hey Everyone!

Hope you are having a great day. If your kids are normal, then they LOVE to eat!! My 4 are always asking for snacks. They could have just eaten and there they are saying, “Mom I want a snack!” It never fails. The other day I decided to let them make some popcorn. Popcorn is so super easy to make and you actually can be very creative with it.

My kids made popcorn before (which was probably last year), so this year was the first time they made some since then.

What is Popcorn?

Popcorn is a variety of corn kernels which forcefully expands and puffs up when heated.

POPCORN BENEFITS

• Great Fiber Source
• Low in Calories
• Weight Loss Rich Food
• Low Energy Density
• Budget Friendly

Ways to Spice Popcorn Up?

• Add Chocolate Chips
• Add pretzels
• Add Caramel
• Tasty Seasonings

Keep taking STEPS to where you want to be.

Smal Steps equals BIG Change

Monica

Peanut Butter & Jelly Oatmeal Bake

Hey Everyone!

Do you like peanut butter and jelly sandwiches? Most people would say, “yes”. They are like the easiest and probably most popular sandwich to make. They make a great quick snack or even breakfast idea. I thought to take that same peanut butter and jelly add a few extra ingredients and make a healthy breakfast bake.

I grew up eating peanut and jelly sandwiches and my kids love them as well. They are also fans of oatmeal so why not blend the two and offer the best of both worlds.

What I used:

• Peanut Butter 1/2 cup
• Plant Based Milk 3/4 cup
• Old Fashioned Oats 1 cup
• Grape Jelly (You can use jam or even try fresh fruit) 2 Tbsp.

Literally takes no time to make this bake and is very budget friendly. If you looking for easy and affordable ideas, please give this a try.

Remember to always keep taking STEPS to where you want to be.

“Small Steps equals BIG Change“

Monica

VEGAN BLUEBERRY CAKE

Hey Everyone!

Happy Tuesday. I have been on this blueberry thing lately and here is another budget friendly recipe that you can easily make in no time. I am a huge fan of quick and easy. If you are a busy mom and need easy, healthy and simple recipes, you are in the right place.

This was so super easy. I actually made a peach and blueberry type cobbler months ago, but I woke up one morning and decided to try to do pretty much the same thing, but using blueberries only. Guess what? It was a hit! My kids loved it and it was not very sweet, but offered a great taste.

Details:

• 2 cups self rising flour
• 3/4 cup plant based milk
• 1/4 cup maple syrup
• fresh lemon (squeeze)
• 1 cup frozen blueberries

In a bowl, mix flour and milk. In baking pan, add blueberries, lemon and maple syrup. Then pour batter mixture on top and spread. Bake at 350 degrees for about 20 minutes. Enjoy!

Remember eating healthier does not have to be boring, but just take simple ingredients and you can create something healthy and delicious.

Keep taking STEPS to where you want to be.

Small Steps equals BIG Change

–Monica

Meatless Monday (Plant Based Sloppy Joe)

Hey Everyone!

Happy Monday!! What’s for lunch? I decided to make a super duper easy take on sloppy joe. This plant based sandwich was so delicious.

So my husband bought some 75 cent Italian Bread 🍞 loaf and I had some plant based crumbles in the freezer and the idea came to make something quick from what I had on hand.

Details🔰
➡️ Plant Based Crumbles
➡️ Italian Bread
➡️ Green, Yellow, Red Peppers
➡️ Onions
➡️ Pizza Sauce

Added a little water in pot. Add veggies. Then add crumbles and stir and let veggies soften. I also added garlic and onion powders. Last thing I added was some pizza 🍕 sauce because that what I had and it worked great. I added this mixture on toasted bread and that was it.💁🏾‍♀️

Literally a quick and healthy idea.

Keep taking STEPS to where you want to be
.
.
↪Small Steps equals BIG Change

DELICIOUS

Monica

Healthy Blueberry Muffins (Vegan)

Hey Everyone!

Let’s talk about blueberries. Blueberries are at the top of the list of fruit that are high in antioxidants.

1. Low in Calories but High in Nutrients

2. The King of Antioxidant Foods

3. Reduce DNA Damage, Which May Help Protect Against Aging and Cancer

4. Protect Cholesterol in Your Blood from Becoming Damaged

5. May Lower Blood Pressure

6. May Help Prevent Heart Disease

So why not eat blueberries? I keep frozen blueberries on hand for smoothies and they work really well for homemade muffins. They make great snacks and having kids you always need snacks. These are perfect for breakfast or snack time. Add blueberries to pancakes, waffles and of course smoothies.

Details:

• 2 cups all purpose flour
• 1/3 cup apple sauce
• 2 Tbsp maple syrup (optional)
• 1 1/2 cup frozen blueberries
• 1 1/4 cup plant based milk
• 1/2 tsp lite salt
• 1 tsp baking powder

What do you use your blueberries for? Check out this video and enjoy.

Keep taking STEPS to where you want to be.

Small Steps equals BIG Change

Chocolate Peanut Butter Oat Bake

Happy Tasty Tuesday!!!

Hey Everyone! I love the combination of peanut butter and chocolate. Who doesn’t love it, right? One of the foods that I have to keep on hand at all times is old fashioned oats.

You can literally make so much with oats that I just got to keep them stocked. My kids are all oatmeal eaters and have no problem with a big bowl of oats for breakfast, but I like to create snacks and desserts with them as well.

We all know that oats are healthy, but you don’t have to just eat plain oatmeal every down to lower cholesterol or to lose inches. It is okay to be creative. I have noticed from my days as a nutritionist working in a clinic(I did that 9.5 years) that many are not successful at weight loss at times because they feel that they have to just eat “grass” (lol) to lose weight. Guess what? You can be creative and enjoy lots of variety and still be healthy.

If you looking for something simple to do with those oats try this:

DETAILS:

• 2 cup old fashioned oats
• 1 cup plant based milk
• 1/2 tsp lite salt
• 1 tsp baking powder
• 1 cup melted peanut butter

Mix. Bake 15 minutes. Enjoy!

Hope you try this!

Keep taking STEPS to where you want to be.

Small Steps equals BIG Change!

—-Monica