<?xml version="1.0" encoding="UTF-8"?><rss version="2.0"
	xmlns:content="http://purl.org/rss/1.0/modules/content/"
	xmlns:wfw="http://wellformedweb.org/CommentAPI/"
	xmlns:dc="http://purl.org/dc/elements/1.1/"
	xmlns:atom="http://www.w3.org/2005/Atom"
	xmlns:sy="http://purl.org/rss/1.0/modules/syndication/"
	xmlns:slash="http://purl.org/rss/1.0/modules/slash/"
	>

<channel>
	<title>Recipes &#8211; 7Core Wellness</title>
	<atom:link href="https://7corewellness.com/category/recipes/feed/" rel="self" type="application/rss+xml" />
	<link>https://7corewellness.com</link>
	<description>Premier Fitness, Health, &#38; Nutrition Coaching</description>
	<lastBuildDate>Tue, 08 Mar 2022 15:46:30 +0000</lastBuildDate>
	<language>en-US</language>
	<sy:updatePeriod>
	hourly	</sy:updatePeriod>
	<sy:updateFrequency>
	1	</sy:updateFrequency>
	<generator>https://wordpress.org/?v=7.0.2</generator>

<image>
	<url>https://7corewellness.com/wp-content/uploads/2020/04/7-Core-Wellness-copy-2.png</url>
	<title>Recipes &#8211; 7Core Wellness</title>
	<link>https://7corewellness.com</link>
	<width>32</width>
	<height>32</height>
</image> 
<site xmlns="com-wordpress:feed-additions:1">187374929</site>	<item>
		<title>Roasted Garlic Shrimp and Asparagus Sheet Pan</title>
		<link>https://7corewellness.com/roasted-garlic-shrimp-and-asparagus-sheet-pan/</link>
					<comments>https://7corewellness.com/roasted-garlic-shrimp-and-asparagus-sheet-pan/#respond</comments>
		
		<dc:creator><![CDATA[Jen Gerasimas]]></dc:creator>
		<pubDate>Tue, 08 Mar 2022 15:46:26 +0000</pubDate>
				<category><![CDATA[Main Dish]]></category>
		<category><![CDATA[One Pan]]></category>
		<category><![CDATA[Recipes]]></category>
		<category><![CDATA[Seafood]]></category>
		<category><![CDATA[gluten free]]></category>
		<category><![CDATA[one dish]]></category>
		<category><![CDATA[sheet pan]]></category>
		<category><![CDATA[shrimp]]></category>
		<guid isPermaLink="false">https://7corewellness.com/?p=5966</guid>

					<description><![CDATA[My favorite vegetarian chili!
]]></description>
										<content:encoded><![CDATA[<div class="thrv_wrapper tve_image_caption" data-css="tve-u-175ad0c4e6d" style=""><span class="tve_image_frame"><img decoding="async" class="tve_image wp-image-5967" alt="Roasted Garlic Shrimp and Asparagus Sheet Pan" data-id="5967" width="476" data-init-width="1600" height="476" data-init-height="1600" title="Roasted Garlic Shrimp and Asparagus Sheet Pan" loading="lazy" src="https://7corewellness.com/wp-content/uploads/2022/03/IMG_1783.jpg" data-width="476" data-height="476" data-css="tve-u-17c93a508ea" style="" srcset="https://7corewellness.com/wp-content/uploads/2022/03/IMG_1783.jpg 1600w, https://7corewellness.com/wp-content/uploads/2022/03/IMG_1783-300x300.jpg 300w, https://7corewellness.com/wp-content/uploads/2022/03/IMG_1783-1024x1024.jpg 1024w, https://7corewellness.com/wp-content/uploads/2022/03/IMG_1783-150x150.jpg 150w, https://7corewellness.com/wp-content/uploads/2022/03/IMG_1783-768x768.jpg 768w, https://7corewellness.com/wp-content/uploads/2022/03/IMG_1783-1536x1536.jpg 1536w" sizes="auto, (max-width: 476px) 100vw, 476px" /></span></div><div class="thrv_wrapper thrv_text_element" data-css="tve-u-17c283ebb4a"><p data-css="tve-u-17c939fe9b8"><em>This post may contain affiliate sales links. Please read my <a href="https://7corewellness.com/legal/" class="tve-froala"><span data-css="tve-u-17c93a10615">disclosure policy</span></a>.</em></p><p dir="ltr">Occasionally new recipes develop unplanned. That is the case with this quick sheet pan dinner.&nbsp;</p><p dir="ltr">I originally planned a dinner with a more lengthy preparation including shrimp and asparagus with risotto. We had a schedule change in the week and I no longer had the extra time needed to stand and stir arborio rice into the creamy side dish of risotto.&nbsp;</p><p dir="ltr">I’ve roasted shrimp before and it doesn’t take long to cook. The bunch of asparagus I had were thin and would roast in about the same time as the shrimp. So I decided to roast them together for an easy dinner.&nbsp;</p><p dir="ltr">Here are a couple of other sheet pan dinners I love:</p><ul><li dir="ltr"><p dir="ltr" style="" data-css="tve-u-17f6a31a813"><a href="https://7corewellness.com/turmeric-chicken-and-veggie-sheet-pan-meal/" class="tve-froala fr-basic" style="outline: none;" target="_blank">Turmeric Chicken and Veggie Sheet Pan Meal</a></p></li><li dir="ltr"><p dir="ltr"><a href="https://7corewellness.com/one-pan-balsamic-chicken-green-beans-and-potatoes/" class="tve-froala fr-basic" style="outline: none;" target="_blank">One Pan Balsamic Chicken, Green Beans, and Potatoes</a></p></li></ul><p dir="ltr">Do you have any sheet pan dinners you enjoy? If so, share with me.&nbsp;</p><p dir="ltr">To your best health and wellness,</p><p dir="ltr"><strong><em>Jen</em></strong></p></div><div class="thrv_wrapper thrv_text_element"><h2 class="" data-css="tve-u-17ba116365a">Roasted Garlic Shrimp and Asparagus Sheet Pan</h2><p data-css="tve-u-17ec09debd4">Serves: 3-4</p><p dir="ltr">Total Time: 30 minutes</p></div><div class="tcb-clear" data-css="tve-u-175ad165369"><div class="thrv_wrapper thrv-button thrv-button-v2 tcb-local-vars-root tve_ea_thrive_animation tve_anim_sweep_to_top" data-button-style="btn-tpl-58359" data-css="tve-u-175ad165368" style="" data-button-size-d="s"><div class="thrive-colors-palette-config" style="display: none !important"></div>
	
	<a href="https://7corewellness.com/wp-content/uploads/2022/03/Roasted-Garlic-Shrimp-and-Asparagus-Sheet-Pan.pdf" class="tcb-button-link tcb-plain-text tve_evt_manager_listen tve_et_mouseover" target="_blank" data-tcb-events="__TCB_EVENT_[{&quot;t&quot;:&quot;mouseover&quot;,&quot;config&quot;:{&quot;anim&quot;:&quot;sweep_to_top&quot;,&quot;loop&quot;:1},&quot;a&quot;:&quot;thrive_animation&quot;}]_TNEVE_BCT__" style="border: 2px solid var(--tcb-local-color-f8570);">
		<span class="tcb-button-texts"><span class="tcb-button-text thrv-inline-text" data-css="tve-u-175ad16536b" style="">Print Recipe&nbsp;</span></span>
	</a>
</div></div><div class="thrv_wrapper thrv_text_element" data-css="tve-u-175ad160235"><h3 class="" dir="ltr">Ingredients</h3><ul><li "="" =""="" class=" " dir=" ltr">1lb uncooked shrimp, tail and shell removed, deveined&nbsp;</li><li dir="ltr">1lb asparagus spears, ends trimmed</li><li dir="ltr">3 tbsps olive oil, divided</li><li dir="ltr">2 cloves of garlic, minced</li><li dir="ltr">Salt and pepper</li><li dir="ltr">Pinch of crushed red pepper, optional</li><li "="" class=" class=" dir=" ltr">1 lemon wedge</li></ul><h3 class="" data-css="tve-u-17cdbca94e8">Directions</h3><ol class=""><li dir="ltr">Preheat the oven to 425. Line a <a href="https://amzn.to/3hPfNA5" class="tve-froala fr-basic" style="outline: none;" target="_blank">large baking sheet</a> with <a href="https://amzn.to/3tI9Avp" class="tve-froala fr-basic" style="outline: none;" target="_blank">aluminum foil</a> for easy clean-up.</li><li dir="ltr">Arrange the asparagus along one side of the baking sheet. Drizzle with about a Tbsp of olive oil. Season with salt and pepper to taste and toss to coat. (Note: If you have thicker asparagus spears, you may need to roast them for 5 minutes by themselves, then add the shrimp.)</li><li dir="ltr">In a medium-size bowl, mix together 2 Tbsps of olive oil, the minced garlic, salt, pepper, and crushed red pepper, if using. Add shrimp and toss to coat. Spread shrimp on the other half of the baking sheet.</li><li dir="ltr">Bake for 12-15 minutes until the shrimp is cooked through and the asparagus is tender.&nbsp;</li><li dir="ltr">Drizzle shrimp with lemon juice before serving.</li></ol></div><div class="tcb_flag" style="display: none"></div>
<span class="tve-leads-two-step-trigger tl-2step-trigger-0"></span><span class="tve-leads-two-step-trigger tl-2step-trigger-0"></span>]]></content:encoded>
					
					<wfw:commentRss>https://7corewellness.com/roasted-garlic-shrimp-and-asparagus-sheet-pan/feed/</wfw:commentRss>
			<slash:comments>0</slash:comments>
		
		
		<post-id xmlns="com-wordpress:feed-additions:1">5966</post-id>	</item>
		<item>
		<title>Black Bean and Corn Chili</title>
		<link>https://7corewellness.com/black-bean-and-corn-chili/</link>
					<comments>https://7corewellness.com/black-bean-and-corn-chili/#respond</comments>
		
		<dc:creator><![CDATA[Jen Gerasimas]]></dc:creator>
		<pubDate>Thu, 03 Feb 2022 17:26:46 +0000</pubDate>
				<category><![CDATA[Main Dish]]></category>
		<category><![CDATA[Meatless]]></category>
		<category><![CDATA[Recipes]]></category>
		<category><![CDATA[Soups]]></category>
		<category><![CDATA[beans]]></category>
		<category><![CDATA[chili]]></category>
		<category><![CDATA[gluten free]]></category>
		<category><![CDATA[soup]]></category>
		<category><![CDATA[vegan]]></category>
		<category><![CDATA[vegetarian]]></category>
		<guid isPermaLink="false">https://7corewellness.com/?p=5946</guid>

					<description><![CDATA[My favorite vegetarian chili!
]]></description>
										<content:encoded><![CDATA[<div class="thrv_wrapper tve_image_caption" data-css="tve-u-175ad0c4e6d" style=""><span class="tve_image_frame"><img decoding="async" class="tve_image wp-image-5942" alt="Bowl of Black Bean and Corn Chili" data-id="5942" width="476" data-init-width="1600" height="476" data-init-height="1600" title="Bowl of Black Bean and Corn Chili" loading="lazy" src="https://7corewellness.com/wp-content/uploads/2022/02/IMG_1727.jpg" data-width="476" data-height="476" data-css="tve-u-17c93a508ea" style="" srcset="https://7corewellness.com/wp-content/uploads/2022/02/IMG_1727.jpg 1600w, https://7corewellness.com/wp-content/uploads/2022/02/IMG_1727-300x300.jpg 300w, https://7corewellness.com/wp-content/uploads/2022/02/IMG_1727-1024x1024.jpg 1024w, https://7corewellness.com/wp-content/uploads/2022/02/IMG_1727-150x150.jpg 150w, https://7corewellness.com/wp-content/uploads/2022/02/IMG_1727-768x768.jpg 768w, https://7corewellness.com/wp-content/uploads/2022/02/IMG_1727-1536x1536.jpg 1536w" sizes="auto, (max-width: 476px) 100vw, 476px" /></span></div><div class="thrv_wrapper thrv_text_element" data-css="tve-u-17c283ebb4a"><p data-css="tve-u-17c939fe9b8"><em>This post may contain affiliate sales links. Please read my <a href="https://7corewellness.com/legal/" class="tve-froala"><span data-css="tve-u-17c93a10615">disclosure policy</span></a>.</em></p><p dir="ltr">I have a thing for chilis. In fact, I’ve already posted four on the 7Core <a href="https://7corewellness.com/recipes/soups/" class="tve-froala fr-basic" style="outline: none;" target="_blank">website</a>.</p><p dir="ltr">I have been making this particular chili longer than any other chili. Over 20 years!</p><p dir="ltr">I adapted the recipe from one I first saw while I flipped through a Redbook magazine in my dentist’s waiting room in 1999. I still have original the photocopy I asked the receptionist to make for me. The paper is now splotched with tears and food stains.</p><p dir="ltr">Back then, I was a vegetarian and excited to find an easy, meatless chili recipe. I still enjoy it today.</p><p dir="ltr">Chilis are one of those comfort foods I crave when the thermometer struggles to rise above freezing. Add a salad or other green side, and you have a pretty good complete meal.&nbsp;</p><p dir="ltr">Chilis are also great to take to someone you want to bless with a meal. My go-to delivery chili is <a href="https://7corewellness.com/easy-white-chicken-chili/" class="tve-froala fr-basic" style="outline: none;" target="_blank">Easy White Chicken Chili</a>, because it has simple ingredients and cooks in a slow cooker.</p><p dir="ltr">Other chilis I make are:</p><ul><li dir="ltr"><p dir="ltr" style="" data-css="tve-u-17ec09d356d"><a href="https://7corewellness.com/jen-gs-go-to-chili-recipe/" class="tve-froala fr-basic" style="outline: none;" target="_blank">Jen G’s Go-To Chili</a> - A classic chili with meat, beans, and canned tomatoes.</p></li><li dir="ltr"><p dir="ltr" style="" data-css="tve-u-17ec09d3ee1"><a href="https://7corewellness.com/three-bean-meatless-chili/" class="tve-froala fr-basic" style="outline: none;" target="_blank">Three Bean Meatless Chili</a> - A traditional chili vegan style.</p></li><li dir="ltr"><p dir="ltr" style="" data-css="tve-u-17ec09d49fd"><a href="https://7corewellness.com/slow-cooker-black-bean-sweet-potato-and-quinoa-chili/" class="tve-froala fr-basic" style="outline: none;" target="_blank">Slow Cooker Black Bean, Sweet Potato, and Quinoa Chili</a> - A favorite of my daughter</p></li></ul><p dir="ltr">I have another chili idea I want to try. One that doesn’t use beans. But we’ll save that for another day</p><p dir="ltr">Homemade chilis are best. You get to control the quality of the ingredients and customize the spice. Premade chilis can contain surprising and unhealthy ingredients. I mention this in my article <a href="https://7corewellness.com/how-to-erase-confusion-about-real-food/" class="tve-froala fr-basic" style="outline: none;" target="_blank">How To Erase Confusion About Real Food</a>.</p><p dir="ltr">If you give this chili a try or have another recipe you love, let me know in the comments.&nbsp;</p><p dir="ltr">All this talk of chili makes me want some. But which one will I choose for next week’s menu plan?</p><p dir="ltr">To your best health and wellness,</p><p dir="ltr"><em><strong>Jen</strong></em></p></div><div class="thrv_wrapper thrv_text_element"><h2 class="" data-css="tve-u-17ba116365a">Black Bean and Corn Chili</h2><p dir="ltr" style="" data-css="tve-u-17ec09debd4">Serves: 6-8</p><p dir="ltr">Total Time: 40 minutes</p></div><div class="tcb-clear" data-css="tve-u-175ad165369"><div class="thrv_wrapper thrv-button thrv-button-v2 tcb-local-vars-root tve_ea_thrive_animation tve_anim_sweep_to_top" data-button-style="btn-tpl-58359" data-css="tve-u-175ad165368" style="" data-button-size-d="s"><div class="thrive-colors-palette-config" style="display: none !important"></div>
	
	<a href="https://7corewellness.com/wp-content/uploads/2022/02/Black-Bean-and-Corn-Chili.pdf" class="tcb-button-link tcb-plain-text tve_evt_manager_listen tve_et_mouseover" target="_blank" data-tcb-events="__TCB_EVENT_[{&quot;t&quot;:&quot;mouseover&quot;,&quot;config&quot;:{&quot;anim&quot;:&quot;sweep_to_top&quot;,&quot;loop&quot;:1},&quot;a&quot;:&quot;thrive_animation&quot;}]_TNEVE_BCT__" style="border: 2px solid var(--tcb-local-color-f8570);">
		<span class="tcb-button-texts"><span class="tcb-button-text thrv-inline-text" data-css="tve-u-175ad16536b" style="">Print Recipe&nbsp;</span></span>
	</a>
</div></div><div class="thrv_wrapper thrv_text_element" data-css="tve-u-175ad160235"><h3 class="" dir="ltr">Ingredients</h3><ul class=""><li "="" class=" class=" dir=" ltr">1 large red onion, diced</li><li dir="ltr">1 Tbsp chili powder</li><li dir="ltr">1 tsp cumin</li><li dir="ltr">½&nbsp; tsp salt</li><li dir="ltr">¼ tsp cayenne pepper (optional)</li><li dir="ltr">4 15-oz cans black beans, rinsed and drained</li><li dir="ltr">2 15-oz cans diced tomatoes</li><li dir="ltr">1 ½ cups frozen corn</li></ul><h3 class="" data-css="tve-u-17cdbca94e8">Directions</h3><ol><li dir="ltr">In a large stock pot, warm 1 tablespoon of olive oil over medium heat. Add onion and spices. Cook until the onion is translucent, about 5-8 minutes.&nbsp;</li><li dir="ltr">Add beans, tomatoes, and corn to the pot. Stir to combine.</li><li dir="ltr">Increase heat to high and bring to a boil. Reduce heat to medium and simmer for 20-25 minutes, stirring occasionally.&nbsp;</li><li dir="ltr">Taste and season with salt and pepper to taste, if needed.&nbsp;</li></ol></div><div class="tcb_flag" style="display: none"></div>
<span class="tve-leads-two-step-trigger tl-2step-trigger-0"></span><span class="tve-leads-two-step-trigger tl-2step-trigger-0"></span>]]></content:encoded>
					
					<wfw:commentRss>https://7corewellness.com/black-bean-and-corn-chili/feed/</wfw:commentRss>
			<slash:comments>0</slash:comments>
		
		
		<post-id xmlns="com-wordpress:feed-additions:1">5946</post-id>	</item>
		<item>
		<title>The 6 Minute Healthy Breakfast</title>
		<link>https://7corewellness.com/the-6-minute-healthy-breakfast/</link>
					<comments>https://7corewellness.com/the-6-minute-healthy-breakfast/#respond</comments>
		
		<dc:creator><![CDATA[Jen Gerasimas]]></dc:creator>
		<pubDate>Thu, 03 Feb 2022 16:45:50 +0000</pubDate>
				<category><![CDATA[Breakfast]]></category>
		<category><![CDATA[Meatless]]></category>
		<category><![CDATA[Recipes]]></category>
		<category><![CDATA[breakfast]]></category>
		<category><![CDATA[complete meal]]></category>
		<category><![CDATA[eggs]]></category>
		<category><![CDATA[gluten free]]></category>
		<category><![CDATA[meal plan]]></category>
		<category><![CDATA[meal planning]]></category>
		<category><![CDATA[meal prep]]></category>
		<category><![CDATA[vegetarian]]></category>
		<guid isPermaLink="false">https://7corewellness.com/?p=5934</guid>

					<description><![CDATA[Make yourself a complete, healthy breakfast in 6 minutes. ]]></description>
										<content:encoded><![CDATA[<div class="thrv_wrapper tve_image_caption" data-css="tve-u-175ad0c4e6d" style=""><span class="tve_image_frame"><img decoding="async" class="tve_image wp-image-5936" alt="The 6 Minute Healthy Breakfast" data-id="5936" width="476" data-init-width="1600" height="476" data-init-height="1600" title="The 6 Minute Healthy Breakfast" loading="lazy" src="https://7corewellness.com/wp-content/uploads/2022/02/IMG_1725.jpg" data-width="476" data-height="476" data-css="tve-u-17c93a508ea" style="" srcset="https://7corewellness.com/wp-content/uploads/2022/02/IMG_1725.jpg 1600w, https://7corewellness.com/wp-content/uploads/2022/02/IMG_1725-300x300.jpg 300w, https://7corewellness.com/wp-content/uploads/2022/02/IMG_1725-1024x1024.jpg 1024w, https://7corewellness.com/wp-content/uploads/2022/02/IMG_1725-150x150.jpg 150w, https://7corewellness.com/wp-content/uploads/2022/02/IMG_1725-768x768.jpg 768w, https://7corewellness.com/wp-content/uploads/2022/02/IMG_1725-1536x1536.jpg 1536w" sizes="auto, (max-width: 476px) 100vw, 476px" /></span></div><div class="thrv_wrapper thrv_text_element" data-css="tve-u-17c283ebb4a"><p data-css="tve-u-17c939fe9b8"><em>This post may contain affiliate sales links. Please read my <a href="https://7corewellness.com/legal/" class="tve-froala"><span data-css="tve-u-17c93a10615">disclosure policy</span></a>.</em></p><p dir="ltr">Starting your day with a healthy breakfast can help you set the tone for your entire day.&nbsp;</p><p dir="ltr">Many times though, we skip breakfast or grab and go with an unhealthy option.&nbsp;</p><p dir="ltr">Having a more substantial breakfast will not only get your mind and body going for the day but can increase your chances of not overeating and eating healthy meals later in the day.</p><p dir="ltr">I started making these quick, 6-minute breakfasts back when my daughter was a toddler. As a&nbsp; working mom of a little one, time for yourself can be limited. So as I shifted my eating habits to more whole, real food and including more vegetables in my day, I had to come up with a plan to make that happen at breakfast time.&nbsp;</p><p dir="ltr">If taking 6 minutes to make a quick breakfast and 10 minutes to eat it (I would encourage longer, but I am realistic) sounds like too much extra time for you in the morning, I have a couple of other options for you. Consider making a smoothie to take on the go or spending a few minutes on Sunday to prep <a href="https://7corewellness.com/overnight-protein-oatmeal-2-ways/" class="tve-froala fr-basic" style="outline: none;" target="_blank">overnight oats</a> or a <a href="https://7corewellness.com/recipes/frittata/" class="tve-froala fr-basic" style="outline: none;" target="_blank">frittata</a>.&nbsp;</p><p dir="ltr">But in less time than you take to check your email and scroll social media, you could have a healthy breakfast made. Then, you can check your email and social media while you eat.</p><h3 dir="ltr" class="">Here are the steps:</h3><p dir="ltr"><strong>Step One:</strong> Heat coconut oil, butter, or ghee over medium-highish heat in a small skillet.</p><p dir="ltr"><strong>Step Two: </strong>Get your supplies--eggs, fruit of choice, avocado, and greens of choice. I suggest greens, like kale, spinach, or swiss chard, because they require no prep. Other options are to chop up veggies at the start of the week and have them ready to scoop in the skillet to cook. Veggies leftover from dinner also work well such as green beans, asparagus, and Brussel sprouts.</p><p dir="ltr"><strong>Step Three: </strong>While the skillet heats up, put your fruit in a small bowl. 1 cupped handful for women and 2 cupped handfuls for men. On a plate, add some sliced avocado. For an average size avocado, ¼ for women and ½ for men. This also a good time to make a cup of coffee or tea with your Keurig, if you use one.</p><p dir="ltr"><strong>Step Four:</strong> Once the skillet is hot, add the veggies of your choice, about 1 fist size for women and 2 fist sizes for men. If using greens, tear them up into smaller pieces as you add them to the skillet. Using a spatula, toss the veggies around. Cook until tender or softened. If using leftover veggies, cook until warmed through. This should only take 1-2 minutes.</p><p dir="ltr"><strong>Step Five:</strong> Crack eggs right in the skillet, &nbsp;2 eggs for women and 3-4 eggs for men. Immediately, take a spatula, break the yokes, and scramble up the eggs with the veggies. Continue to stir until the eggs are cooked through. This seriously only takes 1 minute.&nbsp;</p><p dir="ltr"><strong>Step Six:</strong> Pour the eggs and veggies on your plate, season with salt and pepper. Grab your hot beverage of choice and enjoy your breakfast!</p><p dir="ltr">If you want to see that I am not making it up that it only takes 6 minutes, watch me make this breakfast.</p></div><div class="thrv_responsive_video thrv_wrapper tcb-lazy-load tcb-lazy-load-youtube" data-type="youtube" data-rel="0" data-modestbranding="1" data-aspect-ratio="16:9" data-aspect-ratio-default="0" data-float-visibility="mobile" data-url="https://youtu.be/KRUnAMfvHhU" data-float-position="top-left" data-float-width-d="300px" data-float-padding1-d="25px" data-float-padding2-d="25px" style="" data-css="tve-u-17ec0796797" data-overlay="1" data-video-cover-type="thumbnail">
	

	<div class="tve_responsive_video_container" style="padding-bottom: 56.25%;">
		<div class="tcb-video-float-container"><div class="video_overlay tcb-local-vars-root video_overlay_image" data-ct="video_cover-0" data-ct-name="Default cover" data-width="1280" data-height="720" style="background-image: url(&quot;https://7corewellness.com/wp-content/uploads/2022/02/with-Jen-of-7Core-Wellness-9.jpg&quot;); background-repeat: no-repeat; background-size: cover; background-position: center center;"><span class="overlay_play_button"><div class="thrv_icon"><svg class="tcb-icon" viewBox="0 0 512 512" data-id="icon-play-circle-solid" data-name="" style="fill:#fff">
            <path d="M256 8C119 8 8 119 8 256s111 248 248 248 248-111 248-248S393 8 256 8zm115.7 272l-176 101c-15.8 8.8-35.7-2.5-35.7-21V152c0-18.4 19.8-29.8 35.7-21l176 107c16.4 9.2 16.4 32.9 0 42z"></path>
        </svg></div></span></div><iframe title="Responsive Video" class="tcb-responsive-video" data-code="KRUnAMfvHhU" data-hash="undefined" data-provider="youtube" data-src="https://www.youtube.com/embed/KRUnAMfvHhU?rel=0&amp;modestbranding=1&amp;controls=1&amp;showinfo=1&amp;fs=1&amp;wmode=transparent&amp;enablejsapi=1" frameborder="0" allowfullscreen=""></iframe></div>
	</div>
</div><div class="thrv_wrapper thrv_text_element" data-css="tve-u-175ad160235"><p dir="ltr">As with most things when you first get started, it may take a few more minutes to make. But the more you do it, the more efficient and natural it becomes.&nbsp;</p><p dir="ltr">Also, you will develop this habit of having a healthy breakfast and make it part of your morning routine. That is how it started for me.</p><p dir="ltr">In fact, I don’t make this particular 6-minute breakfast that often anymore. I prefer my eggs runny rather than scrambled. Now I have another super-quick breakfast routine, but it requires some prep of sweet potato rounds on Sunday. Two eggs over easy with sauteed spinach, sweet potato rounds topped with smashed avocado and hemp seeds, a bowl of berries, and a cup of hot tea. YUM!</p><p dir="ltr">If you want help developing a healthy breakfast eating routine that works within the constraints of your demanding schedule, <a href="https://7corewellness.com/schedule-a-call/" class="tve-froala fr-basic" style="outline: none;" target="_blank">book a time to chat with me</a>.&nbsp;</p><p dir="ltr">To a busy AND healthy lifestyle,&nbsp;</p><p dir="ltr" style="" data-css="tve-u-17ec079f353"><em><strong>Jen</strong></em></p></div><div class="tcb_flag" style="display: none"></div>
<span class="tve-leads-two-step-trigger tl-2step-trigger-0"></span><span class="tve-leads-two-step-trigger tl-2step-trigger-0"></span>]]></content:encoded>
					
					<wfw:commentRss>https://7corewellness.com/the-6-minute-healthy-breakfast/feed/</wfw:commentRss>
			<slash:comments>0</slash:comments>
		
		
		<post-id xmlns="com-wordpress:feed-additions:1">5934</post-id>	</item>
		<item>
		<title>Overnight Protein Oatmeal &#8211; 2 Ways</title>
		<link>https://7corewellness.com/overnight-protein-oatmeal-2-ways/</link>
					<comments>https://7corewellness.com/overnight-protein-oatmeal-2-ways/#respond</comments>
		
		<dc:creator><![CDATA[Jen Gerasimas]]></dc:creator>
		<pubDate>Thu, 27 Jan 2022 13:46:53 +0000</pubDate>
				<category><![CDATA[Breakfast]]></category>
		<category><![CDATA[Meatless]]></category>
		<category><![CDATA[Recipes]]></category>
		<category><![CDATA[breakfast]]></category>
		<category><![CDATA[gluten free]]></category>
		<category><![CDATA[meal plan]]></category>
		<category><![CDATA[meal planning]]></category>
		<category><![CDATA[meal prep]]></category>
		<category><![CDATA[oatmeal]]></category>
		<category><![CDATA[overnight oats]]></category>
		<category><![CDATA[vegetarian]]></category>
		<guid isPermaLink="false">https://7corewellness.com/?p=5928</guid>

					<description><![CDATA[A great recipe for a make-ahead breakfast to have during the week. ]]></description>
										<content:encoded><![CDATA[<div class="thrv_wrapper tve_image_caption" data-css="tve-u-175ad0c4e6d" style=""><span class="tve_image_frame"><img decoding="async" class="tve_image wp-image-5927" alt="Overnight Protein Oatmeal - 2 Ways" data-id="5927" width="476" data-init-width="1600" height="476" data-init-height="1600" title="Overnight Protein Oatmeal - 2 Ways" loading="lazy" src="https://7corewellness.com/wp-content/uploads/2022/01/IMG_1709.jpg" data-width="476" data-height="476" data-css="tve-u-17c93a508ea" style="" srcset="https://7corewellness.com/wp-content/uploads/2022/01/IMG_1709.jpg 1600w, https://7corewellness.com/wp-content/uploads/2022/01/IMG_1709-300x300.jpg 300w, https://7corewellness.com/wp-content/uploads/2022/01/IMG_1709-1024x1024.jpg 1024w, https://7corewellness.com/wp-content/uploads/2022/01/IMG_1709-150x150.jpg 150w, https://7corewellness.com/wp-content/uploads/2022/01/IMG_1709-768x768.jpg 768w, https://7corewellness.com/wp-content/uploads/2022/01/IMG_1709-1536x1536.jpg 1536w" sizes="auto, (max-width: 476px) 100vw, 476px" /></span></div><div class="thrv_wrapper thrv_text_element" data-css="tve-u-17c283ebb4a"><p data-css="tve-u-17c939fe9b8"><em>This post may contain affiliate sales links. Please read my <a href="https://7corewellness.com/legal/" class="tve-froala"><span data-css="tve-u-17c93a10615">disclosure policy</span></a>.</em></p><p dir="ltr">Back when I was working as a personal training manager for a fitness facility, many of my days started when the club opened at 5:30am. These 10-14 hour days were very busy, so prepping food for the week was a must to ensure I continued to eat healthy.&nbsp;</p><p dir="ltr">One of my go to breakfasts was overnight oats. I would prepare three days worth in half size <a href="https://amzn.to/388RJUe" class="tve-froala fr-basic" style="outline: none;" target="_blank">Mason type jars</a> and top with almonds and fresh fruit the day of. An easy meal to have at my desk.&nbsp;</p><p dir="ltr">Overnight oats are super creamy, incredibly tasty, and almost dessert like, especially the Dark Chocolate Cherry version. They are packed with good carbs, protein, and fat.</p><p dir="ltr">Just note: I wouldn’t recommend trying to make them last longer than 4 days as they tend to get watery.</p><p dir="ltr">To a successful busy AND healthy lifestyle,</p><p dir="ltr"><em><strong>Jen</strong></em>&nbsp;</p></div><div class="thrv_wrapper thrv_text_element"><h2 class="" data-css="tve-u-17ba116365a"><strong>Overnight Protein Oatmeal - 2 Ways</strong></h2><p dir="ltr" style="" data-css="tve-u-17e9bc8a926">Servings: 1</p><p dir="ltr">Total time: 5 minutes prep + overnight soak</p></div><div class="tcb-clear" data-css="tve-u-175ad165369"><div class="thrv_wrapper thrv-button thrv-button-v2 tcb-local-vars-root tve_ea_thrive_animation tve_anim_sweep_to_top" data-button-style="btn-tpl-58359" data-css="tve-u-175ad165368" style="" data-button-size-d="s"><div class="thrive-colors-palette-config" style="display: none !important"></div>
	
	<a href="https://7corewellness.com/wp-content/uploads/2022/01/Overnight-Protein-Oatmeal-2-Ways.pdf" class="tcb-button-link tcb-plain-text tve_evt_manager_listen tve_et_mouseover" target="_blank" data-tcb-events="__TCB_EVENT_[{&quot;t&quot;:&quot;mouseover&quot;,&quot;config&quot;:{&quot;anim&quot;:&quot;sweep_to_top&quot;,&quot;loop&quot;:1},&quot;a&quot;:&quot;thrive_animation&quot;}]_TNEVE_BCT__" style="border: 2px solid var(--tcb-local-color-f8570);">
		<span class="tcb-button-texts"><span class="tcb-button-text thrv-inline-text" data-css="tve-u-175ad16536b" style="">Print Recipe&nbsp;</span></span>
	</a>
</div></div><div class="thrv_wrapper thrv_text_element" data-css="tve-u-175ad160235"><h3 class="" data-css="tve-u-17e9bc970ce"><strong>Ingredients</strong></h3><p dir="ltr"><strong>Blueberry and Almond Overnight Oats</strong></p><ul><li dir="ltr">½ cup thick oats (Thick oats are a must. You can use Gluten Free.)</li><li dir="ltr">1 scoop protein powder&nbsp;</li><li dir="ltr">½ cup dairy or nondairy milk of your choice</li><li dir="ltr">1-2 generous Tbsps of plain greek yogurt</li><li dir="ltr">1 Tbsp honey</li><li dir="ltr">1 tsp vanilla</li><li dir="ltr">a good dash cinnamon</li><li dir="ltr">¼-⅓ cup fresh or frozen blueberries</li><li dir="ltr">1 Tbsp sliced raw almonds</li></ul><p dir="ltr"><strong>Dark Chocolate Cherry Overnight Oats</strong></p><ul><li dir="ltr">½ cup thick oats (Thick oats are a must. You can use Gluten Free.)</li><li dir="ltr">1 scoop protein powder (optional)</li><li dir="ltr">1 Tbsp unsweetened cocoa powder&nbsp;</li><li dir="ltr">½ cup dairy or nondairy milk of your choice</li><li dir="ltr">1-2 generous Tbsps of plain greek yogurt</li><li dir="ltr">1 Tbsp honey</li><li dir="ltr">1 tsp vanilla</li><li dir="ltr">a good dash of cinnamon</li><li dir="ltr">1/2 cup frozen or fresh dark cherries</li></ul><h3 class="" data-css="tve-u-17cdbca94e8"><strong>Directions</strong></h3><ol><li "="" class=" class=" dir=" ltr">Combine all ingredients except fruit and nuts in a small jar. Top with fruit and raw almond slices, if using. Put the lid on the jar and let sit in the fridge overnight.&nbsp;</li><li class=" dir=" ltr""="">When ready to eat, stir oats with fruit and raw almond slices. Enjoy.&nbsp;</li></ol><h5 class="">Notes:</h5><ul class=""><li>Overnight oats last 3-4 days in the fridge. </li></ul></div><div class="tcb_flag" style="display: none"></div>
<span class="tve-leads-two-step-trigger tl-2step-trigger-0"></span><span class="tve-leads-two-step-trigger tl-2step-trigger-0"></span>]]></content:encoded>
					
					<wfw:commentRss>https://7corewellness.com/overnight-protein-oatmeal-2-ways/feed/</wfw:commentRss>
			<slash:comments>0</slash:comments>
		
		
		<post-id xmlns="com-wordpress:feed-additions:1">5928</post-id>	</item>
		<item>
		<title>Spinach and Mushroom Frittata</title>
		<link>https://7corewellness.com/spinach-and-mushroom-frittata/</link>
					<comments>https://7corewellness.com/spinach-and-mushroom-frittata/#respond</comments>
		
		<dc:creator><![CDATA[Jen Gerasimas]]></dc:creator>
		<pubDate>Mon, 17 Jan 2022 17:23:11 +0000</pubDate>
				<category><![CDATA[Breakfast]]></category>
		<category><![CDATA[Meatless]]></category>
		<category><![CDATA[Recipes]]></category>
		<category><![CDATA[breakfast]]></category>
		<category><![CDATA[eggs]]></category>
		<category><![CDATA[frittata]]></category>
		<category><![CDATA[gluten free]]></category>
		<category><![CDATA[meal plan]]></category>
		<category><![CDATA[meal planning]]></category>
		<category><![CDATA[meal prep]]></category>
		<category><![CDATA[vegetarian]]></category>
		<guid isPermaLink="false">https://7corewellness.com/?p=5889</guid>

					<description><![CDATA[A great recipe for a make-ahead breakfast to have during the week. Adjust the amount of eggs and veggies based on your nutritional needs.]]></description>
										<content:encoded><![CDATA[<div class="thrv_wrapper tve_image_caption" data-css="tve-u-175ad0c4e6d" style=""><span class="tve_image_frame"><img decoding="async" class="tve_image wp-image-5888" alt="Spinach and Mushroom Frittata" data-id="5888" width="476" data-init-width="1600" height="476" data-init-height="1600" title="Spinach and Mushroom Frittata" loading="lazy" src="https://7corewellness.com/wp-content/uploads/2022/01/IMG_1679.jpg" data-width="476" data-height="476" data-css="tve-u-17c93a508ea" style="" srcset="https://7corewellness.com/wp-content/uploads/2022/01/IMG_1679.jpg 1600w, https://7corewellness.com/wp-content/uploads/2022/01/IMG_1679-300x300.jpg 300w, https://7corewellness.com/wp-content/uploads/2022/01/IMG_1679-1024x1024.jpg 1024w, https://7corewellness.com/wp-content/uploads/2022/01/IMG_1679-150x150.jpg 150w, https://7corewellness.com/wp-content/uploads/2022/01/IMG_1679-768x768.jpg 768w, https://7corewellness.com/wp-content/uploads/2022/01/IMG_1679-1536x1536.jpg 1536w" sizes="auto, (max-width: 476px) 100vw, 476px" /></span></div><div class="thrv_wrapper thrv_text_element" data-css="tve-u-17c283ebb4a"><p data-css="tve-u-17c939fe9b8"><em>This post may contain affiliate sales links. Please read my <a href="https://7corewellness.com/legal/" class="tve-froala"><span data-css="tve-u-17c93a10615">disclosure policy</span></a>.</em></p><p dir="ltr">Back with another frittata recipe!</p><p dir="ltr">This time I added some leftover bacon. Yum! Adding bacon is totally optional if you don’t have any or don’t want to add any. It did add a nice extra treat for this week’s frittata.&nbsp;</p><p dir="ltr">Not only was the bacon leftover, but so were the mushrooms. Not sure what I had them for but I didn’t use the whole container and after a while, mushrooms start to shrivel up. As concerns the spinach, we usually have a huge container on hand to make our favorite green smoothies.</p><p dir="ltr">That is what is great about frittatas; you can use whatever veggies you have on hand.&nbsp;</p><p dir="ltr">Other reasons frittatas are awesome and make a great breakfast option:</p><ul><li dir="ltr"><p dir="ltr">Frittatas are relatively easy to make. Saute a bunch of veggies in a large skillet. Leftover veggies work too. Pour in whisked up eggs, pop the skillet in the oven, and bake until the eggs are set. Slice the frittata into five even pieces and wha-la, breakfast is ready to go for the whole week.</p></li><li dir="ltr"><p dir="ltr">Frittatas are easy to adjust quantity. You can make your frittata according to the number of days you plan to eat it and your nutritional goals. For example, the number of eggs you use will depends on how many days you plan to have it for breakfast as well as if you are a male or female. Males should consume about 3-4 eggs each morning and females 2-3 eggs each morning. Males will also need more vegetables than women.</p></li><li dir="ltr"><p dir="ltr">Frittatas are an easy clean up. It is a one dish meal. You bake the frittata in the same skillet you saute the vegetables. . This creates fewer messy kitchen tools to clean up like you would have if you made egg muffin cups.</p></li><li dir="ltr"><p dir="ltr">Frittata slices can be eaten warm or cold. If you have time and access to a microwave, 30-60 seconds will be enough to heat up a slice. Otherwise, it tastes just fine cold.</p></li></ul><p dir="ltr">For other frittata recipes, check out:</p><ul><li dir="ltr"><p dir="ltr" style="" data-css="tve-u-17e69103c82"><a href="https://7corewellness.com/brussels-sprouts-and-sweet-potato-frittata/" class="tve-froala fr-basic" style="outline: none;" target="_blank">Brussels Sprouts and Sweet Potato Frittata</a></p></li><li dir="ltr"><p dir="ltr"><a href="https://7corewellness.com/zucchini-and-tomato-frittata/" class="tve-froala fr-basic" style="outline: none;" target="_blank">Zucchini and Tomato Frittata</a></p></li></ul><p dir="ltr">Enjoy and comment below if you give this frittata a try.</p><p dir="ltr">If you need some help with healthy habit game planning and accountability, <a href="https://7corewellness.com/schedule-a-call/" class="tve-froala fr-basic" target="_blank" style="outline: none;">let’s set up a time to talk</a>.</p><p dir="ltr">To your best health and wellness,</p><p dir="ltr">Jen</p></div><div class="thrv_wrapper thrv_text_element"><h2 class="" data-css="tve-u-17ba116365a"><strong>Spinach and Mushroom Frittata</strong></h2><p>Serves: 5 servings<br>Total time: 30-40 minutes</p></div><div class="tcb-clear" data-css="tve-u-175ad165369"><div class="thrv_wrapper thrv-button thrv-button-v2 tcb-local-vars-root tve_ea_thrive_animation tve_anim_sweep_to_top" data-button-style="btn-tpl-58359" data-css="tve-u-175ad165368" style="" data-button-size-d="s"><div class="thrive-colors-palette-config" style="display: none !important"></div>
	
	<a href="https://7corewellness.com/wp-content/uploads/2022/01/Spinach-and-Mushroom-Frittata-.pdf" class="tcb-button-link tcb-plain-text tve_evt_manager_listen tve_et_mouseover" target="_blank" data-tcb-events="__TCB_EVENT_[{&quot;t&quot;:&quot;mouseover&quot;,&quot;config&quot;:{&quot;anim&quot;:&quot;sweep_to_top&quot;,&quot;loop&quot;:1},&quot;a&quot;:&quot;thrive_animation&quot;}]_TNEVE_BCT__" style="border: 2px solid var(--tcb-local-color-f8570);">
		<span class="tcb-button-texts"><span class="tcb-button-text thrv-inline-text" data-css="tve-u-175ad16536b" style="">Print Recipe&nbsp;</span></span>
	</a>
</div></div><div class="thrv_wrapper thrv_text_element" data-css="tve-u-175ad160235"><h3 class="" dir="ltr"><strong>Ingredients</strong></h3><ul class=""><li "="" class=" class=" dir=" ltr">4 large handfuls of baby spinach</li><li dir="ltr">1 cup chopped mushrooms</li><li dir="ltr">2-3 strips of leftover cooked bacon, chopped (optional)</li><li dir="ltr">10 eggs (or more, see notes)</li><li dir="ltr">Salt and pepper</li><li dir="ltr">Other seasonings to taste</li></ul><h3 class="" data-css="tve-u-17cdbca94e8"><strong>Directions</strong></h3><ol class=""><li dir="ltr">Preheat oven to 350 degrees Fahrenheit.&nbsp;</li><li dir="ltr">Drizzle olive oil in a large, oven-proof skillet over medium heat. When oil is hot, add mushrooms and cook for 5-10 minutes to soften. Add spinach and bacon (if using). Stir and cook until spinach is wilted.&nbsp;</li><li dir="ltr">While the vegetables are cooking, beat eggs with a fork in a large bowl. Add a splash of water, salt and pepper to taste, and beat again until well blended.</li><li dir="ltr">Once the vegetables are softened, add the egg mixture to the skillet. Stir to mix eggs and vegetables.&nbsp;</li><li dir="ltr">Place skillet in the oven and bake 10-15 minutes until the eggs are set in the center.&nbsp;</li><li dir="ltr">Remove from the oven and let cool. Slice the frittata in the pan or on a cutting board.&nbsp;</li><li dir="ltr">Store leftovers in a sealed container in the refrigerator for up to a week.&nbsp;</li></ol><h5 class="">Notes:</h5><ul class=""><li>The portions of veggies and eggs in this recipe equals five servings for the average female. If you are a male, increase the veggies and eggs by at least 50% to get five days worth of servings. Make sure your skillet is large enough to accommodate these portions.</li></ul></div><div class="tcb_flag" style="display: none"></div>
<span class="tve-leads-two-step-trigger tl-2step-trigger-0"></span><span class="tve-leads-two-step-trigger tl-2step-trigger-0"></span>]]></content:encoded>
					
					<wfw:commentRss>https://7corewellness.com/spinach-and-mushroom-frittata/feed/</wfw:commentRss>
			<slash:comments>0</slash:comments>
		
		
		<post-id xmlns="com-wordpress:feed-additions:1">5889</post-id>	</item>
		<item>
		<title>Zucchini and Tomato Frittata</title>
		<link>https://7corewellness.com/zucchini-and-tomato-frittata/</link>
					<comments>https://7corewellness.com/zucchini-and-tomato-frittata/#respond</comments>
		
		<dc:creator><![CDATA[Jen Gerasimas]]></dc:creator>
		<pubDate>Wed, 12 Jan 2022 20:30:10 +0000</pubDate>
				<category><![CDATA[Breakfast]]></category>
		<category><![CDATA[Meatless]]></category>
		<category><![CDATA[Recipes]]></category>
		<category><![CDATA[breakfast]]></category>
		<category><![CDATA[eggs]]></category>
		<category><![CDATA[frittata]]></category>
		<category><![CDATA[gluten free]]></category>
		<category><![CDATA[meal plan]]></category>
		<category><![CDATA[meal planning]]></category>
		<category><![CDATA[meal prep]]></category>
		<category><![CDATA[vegetarian]]></category>
		<guid isPermaLink="false">https://7corewellness.com/?p=5883</guid>

					<description><![CDATA[A great recipe for a make-ahead breakfast to have during the week. Adjust the amount of eggs and veggies based on your nutritional needs.]]></description>
										<content:encoded><![CDATA[<div class="thrv_wrapper tve_image_caption" data-css="tve-u-175ad0c4e6d" style=""><span class="tve_image_frame"><img decoding="async" class="tve_image wp-image-5882" alt="Zucchini and Tomato Frittata" data-id="5882" width="471" data-init-width="1600" height="471" data-init-height="1600" title="Zucchini and Tomato Frittata" loading="lazy" src="https://7corewellness.com/wp-content/uploads/2022/01/IMG_1658.jpg" data-width="471" data-height="471" data-css="tve-u-17c93a508ea" style="" srcset="https://7corewellness.com/wp-content/uploads/2022/01/IMG_1658.jpg 1600w, https://7corewellness.com/wp-content/uploads/2022/01/IMG_1658-300x300.jpg 300w, https://7corewellness.com/wp-content/uploads/2022/01/IMG_1658-1024x1024.jpg 1024w, https://7corewellness.com/wp-content/uploads/2022/01/IMG_1658-150x150.jpg 150w, https://7corewellness.com/wp-content/uploads/2022/01/IMG_1658-768x768.jpg 768w, https://7corewellness.com/wp-content/uploads/2022/01/IMG_1658-1536x1536.jpg 1536w" sizes="auto, (max-width: 471px) 100vw, 471px" /></span></div><div class="thrv_wrapper thrv_text_element" data-css="tve-u-17c283ebb4a"><p data-css="tve-u-17c939fe9b8"><em>This post may contain affiliate sales links. Please read my <a href="https://7corewellness.com/legal/" class="tve-froala"><span data-css="tve-u-17c93a10615">disclosure policy</span></a>.</em></p><p dir="ltr">I’ve been on a frittata kick recently for my quick-to-reheat breakfasts for the week. In around 30 minutes on a Sunday, I have prepared the bulk of my weekday breakfasts with a frittata. To get good fats and carbs, I usually top the frittata with avocado and have some fresh berries.</p><p dir="ltr">In another 30 minutes on Sunday, I have also prepped the main dish to pack in my lunches for the week - salads. For a guide, see my <a href="https://7corewellness.com/super-simple-prepared-salads/" class="tve-froala fr-basic" style="outline: none;" target="_blank">Infographic Super Simple Prepared Salads</a>.&nbsp;</p><p dir="ltr">As I shared in my first <a href="https://7corewellness.com/brussels-sprouts-and-sweet-potato-frittata/" class="tve-froala fr-basic" style="outline: none;" target="_blank">frittata recipe</a>, one of the top healthy habits to strive for is a healthy breakfast. Especially when you make the swap from a meal heavy on carbs, sugars, and unhealthy fats to one composed of mostly protein and veggies. This is a must for eating healthy.&nbsp;</p><p dir="ltr">To note: If you are curious about intermittent fasting and skipping breakfast, my research and experience has been that it depends on the person. It is not best for everyone and it doesn’t work for some. Skipping breakfast doesn’t replace having an overall healthy eating regimen.&nbsp;</p><p dir="ltr">Reasons a frittata makes a great breakfast option:</p><ul><li dir="ltr">Frittatas are relatively easy to make. Saute a bunch of veggies in a large skillet. Leftover veggies work, too. Pour in whisked up eggs, pop the skillet in the oven, and bake until the eggs are set. Slice the frittata into five even pieces and wha-la, breakfast is ready to go for the whole week.</li><li dir="ltr">Frittatas are easy to adjust quantity. You can make your frittata according to the number of days you plan to eat it and your nutritional goals. For example, the number of eggs you use will depends on how many days you plan to have it for breakfast as well as if you are a male or female. Males should consume about 3-4 eggs each morning and females 2-3 eggs each morning. Males will also need more vegetables than women.</li><li dir="ltr">Frittatas are an easy clean up. It is a one dish meal. You bake the frittata in the same <a href="https://amzn.to/3rbn816" class="tve-froala fr-basic" style="outline: none;" target="_blank">skillet</a> you cook the veggies. This creates fewer messy kitchen tools to clean up like you would have if you made egg muffin cups.</li><li dir="ltr">Frittata slices can be eaten warm or cold. If you have time and access to a microwave, 30-60 seconds will be enough to heat up a slice. Otherwise, it tastes just fine cold.</li></ul><p dir="ltr">For another frittata recipe, check out <a href="https://7corewellness.com/brussels-sprouts-and-sweet-potato-frittata/" class="tve-froala fr-basic" style="outline: none;" target="_blank">Brussels Sprouts and Sweet Potato Frittata</a>.</p><p dir="ltr">Enjoy and comment below if you give this frittata a try.</p><p dir="ltr">If you need some help with healthy habit game planning and accountability, <a href="https://7corewellness.com/schedule-a-call/" class="tve-froala fr-basic" style="outline: none;" target="_blank">let’s set up a time to talk</a>.</p><p dir="ltr">To your best health and wellness,</p><p dir="ltr">Jen</p></div><div class="thrv_wrapper thrv_text_element"><h2 class="" data-css="tve-u-17ba116365a"><strong>Zucchini and Tomato Frittata</strong></h2><p>Serves: 5 servings<br>Total time: 30-40 minutes</p></div><div class="tcb-clear" data-css="tve-u-175ad165369"><div class="thrv_wrapper thrv-button thrv-button-v2 tcb-local-vars-root tve_ea_thrive_animation tve_anim_sweep_to_top" data-button-style="btn-tpl-58359" data-css="tve-u-175ad165368" style="" data-button-size-d="s"><div class="thrive-colors-palette-config" style="display: none !important"></div>
	
	<a href="https://7corewellness.com/wp-content/uploads/2022/01/Zucchini-and-Tomato-Frittata.pdf" class="tcb-button-link tcb-plain-text tve_evt_manager_listen tve_et_mouseover" target="_blank" data-tcb-events="__TCB_EVENT_[{&quot;t&quot;:&quot;mouseover&quot;,&quot;config&quot;:{&quot;anim&quot;:&quot;sweep_to_top&quot;,&quot;loop&quot;:1},&quot;a&quot;:&quot;thrive_animation&quot;}]_TNEVE_BCT__" style="border: 2px solid var(--tcb-local-color-f8570);">
		<span class="tcb-button-texts"><span class="tcb-button-text thrv-inline-text" data-css="tve-u-175ad16536b" style="">Print Recipe&nbsp;</span></span>
	</a>
</div></div><div class="thrv_wrapper thrv_text_element" data-css="tve-u-175ad160235"><h3 class="" dir="ltr"><strong>Ingredients</strong></h3><ul class=""><li "="" class=" class=" dir=" ltr">¼ small onion, chopped</li><li dir="ltr">1 large zucchini, diced</li><li dir="ltr">1 cup halved grape tomatoes</li><li dir="ltr">1 tsp of turmeric, optional</li><li dir="ltr">10 eggs (or more, see notes)</li><li dir="ltr">Salt and pepper</li><li dir="ltr">Other seasonings to taste</li></ul><h3 class="" data-css="tve-u-17cdbca94e8"><strong>Directions</strong></h3><ol class=""><li dir="ltr">Preheat oven to 350 degrees Fahrenheit.&nbsp;</li><li dir="ltr">Drizzle olive oil in a large, oven-proof skillet over medium heat. When oil is hot, add onion and cook for 2-3 minutes to soften. Add zucchini and cook for 10 minutes or until zucchini is softened, stirring frequently. Add the tomatoes and turmeric, if using, and stir to combine. Cook until tomatoes soften.&nbsp;</li><li dir="ltr">While the vegetables are cooking, beat eggs with a fork in a large bowl. Add a splash of water, salt and pepper to taste, and beat again until well blended.</li><li dir="ltr">Once the vegetables are softened, add the egg mixture to the skillet. Stir to mix eggs and vegetables.&nbsp;</li><li dir="ltr">Place skillet in the oven and bake 10-15 minutes until the eggs are set in the center.&nbsp;</li><li dir="ltr">Remove from the oven and let cool. Slice the frittata in the pan or on a cutting board.&nbsp;</li><li dir="ltr">Store leftovers in a sealed container in the refrigerator for up to a week.&nbsp;</li></ol><h5 class="">Notes:</h5><ul class=""><li>The portions of veggies and eggs in this recipe equals five servings for the average female. If you are a male, increase the veggies and eggs by at least 50% to get five days worth of servings. Make sure your skillet is large enough to accommodate these portions.</li></ul></div><div class="tcb_flag" style="display: none"></div>
<span class="tve-leads-two-step-trigger tl-2step-trigger-0"></span><span class="tve-leads-two-step-trigger tl-2step-trigger-0"></span>]]></content:encoded>
					
					<wfw:commentRss>https://7corewellness.com/zucchini-and-tomato-frittata/feed/</wfw:commentRss>
			<slash:comments>0</slash:comments>
		
		
		<post-id xmlns="com-wordpress:feed-additions:1">5883</post-id>	</item>
		<item>
		<title>Brussels Sprouts and Sweet Potato Frittata</title>
		<link>https://7corewellness.com/brussels-sprouts-and-sweet-potato-frittata/</link>
					<comments>https://7corewellness.com/brussels-sprouts-and-sweet-potato-frittata/#respond</comments>
		
		<dc:creator><![CDATA[Jen Gerasimas]]></dc:creator>
		<pubDate>Tue, 21 Dec 2021 15:42:43 +0000</pubDate>
				<category><![CDATA[Breakfast]]></category>
		<category><![CDATA[Meatless]]></category>
		<category><![CDATA[Recipes]]></category>
		<category><![CDATA[breakfast]]></category>
		<category><![CDATA[eggs]]></category>
		<category><![CDATA[frittata]]></category>
		<category><![CDATA[gluten free]]></category>
		<category><![CDATA[meal plan]]></category>
		<category><![CDATA[meal planning]]></category>
		<category><![CDATA[meal prep]]></category>
		<category><![CDATA[vegetarian]]></category>
		<guid isPermaLink="false">https://7corewellness.com/?p=5850</guid>

					<description><![CDATA[A great recipe for a make-ahead breakfast to have during the week. Adjust the amount of eggs and veggies based on your nutritional needs.]]></description>
										<content:encoded><![CDATA[<div class="thrv_wrapper tve_image_caption" data-css="tve-u-175ad0c4e6d" style=""><span class="tve_image_frame"><img decoding="async" class="tve_image wp-image-5851" alt="Brussels Sprouts and Sweet Potato Frittata" data-id="5851" width="676" data-init-width="1600" height="676" data-init-height="1600" title="Brussels Sprouts and Sweet Potato Frittata" loading="lazy" src="https://7corewellness.com/wp-content/uploads/2021/12/IMG_1553.jpg" data-width="676" data-height="676" data-css="tve-u-17c93a508ea" style="" srcset="https://7corewellness.com/wp-content/uploads/2021/12/IMG_1553.jpg 1600w, https://7corewellness.com/wp-content/uploads/2021/12/IMG_1553-300x300.jpg 300w, https://7corewellness.com/wp-content/uploads/2021/12/IMG_1553-1024x1024.jpg 1024w, https://7corewellness.com/wp-content/uploads/2021/12/IMG_1553-150x150.jpg 150w, https://7corewellness.com/wp-content/uploads/2021/12/IMG_1553-768x768.jpg 768w, https://7corewellness.com/wp-content/uploads/2021/12/IMG_1553-1536x1536.jpg 1536w" sizes="auto, (max-width: 676px) 100vw, 676px" /></span></div><div class="thrv_wrapper thrv_text_element" data-css="tve-u-17c283ebb4a"><p data-css="tve-u-17c939fe9b8"><em>This post may contain affiliate sales links. Please read my <a href="https://7corewellness.com/legal/" class="tve-froala"><span data-css="tve-u-17c93a10615">disclosure policy</span></a>.</em></p><p dir="ltr">One of the top healthy habits to strive for is a healthy breakfast.</p><p dir="ltr">A breakfast swap from a meal heavy on carbs, sugars, and unhealthy fats to one composed of mostly protein and veggies is a must for eating healthy.&nbsp;</p><p dir="ltr">Many people don’t have time every morning to prepare a healthy breakfast. That is why breakfast tends to be filled with refined bread products, lots of sugar, and harmful fats. They are often more desirable and the easiest to grab and go.&nbsp;</p><p dir="ltr">What if you had something healthier to grab and eat on the go?&nbsp;</p><p dir="ltr">Yes, it will take a little preparation on Sunday, but the time you take then can really set you up for successful breakfast eating all week long.&nbsp;</p><p dir="ltr">When I want to prep ahead for breakfast, I cook up a frittata. Frittatas are relatively easy to make. Saute a bunch of veggies in a large skillet. Leftover veggies work too. Pour in whisked up eggs, pop the skillet in the oven, and bake until the eggs are set. I slice the frittata into five even pieces and have two per day each weekday.&nbsp;</p><p dir="ltr">The frittata slices can be eaten warm or cold. To complete the meal, top the frittata with a little bit of avocado for good fat and add some fruit.</p><p dir="ltr">Frittatas are easy to adjust according to the number of days you plan to eat it and your nutritional goals. For example, the number of eggs you use will depend on how many days you plan to have it for breakfast as well as if you are a male or female. Males should consume about 3-4 eggs each morning and females 2-3 eggs each morning. Males will also need more vegetables than women.</p><p dir="ltr">For myself to have five days worth of breakfasts, I make my frittata with ten eggs and 4-5 cups of veggies. Adjust the recipe below to fit what’s best for you and your goals.&nbsp;&nbsp;</p><p dir="ltr">If you need some help with healthy habit game planning and accountability, <a href="https://7corewellness.com/schedule-a-call/" class="tve-froala fr-basic" target="_blank">let’s set up a time to talk</a>.</p><p dir="ltr">To your best health and wellness,</p><p dir="ltr"><em><strong>Jen</strong></em></p></div><div class="thrv_wrapper thrv_text_element"><h2 class="" data-css="tve-u-17ba116365a"><strong>Brussels Sprouts and Sweet Potato Frittata</strong></h2><p>Serves: 5 servings<br>Total time: 30-40 minutes</p></div><div class="tcb-clear" data-css="tve-u-175ad165369"><div class="thrv_wrapper thrv-button thrv-button-v2 tcb-local-vars-root tve_ea_thrive_animation tve_anim_sweep_to_top" data-button-style="btn-tpl-58359" data-css="tve-u-175ad165368" style="" data-button-size-d="s"><div class="thrive-colors-palette-config" style="display: none !important"></div>
	
	<a href="https://7corewellness.com/wp-content/uploads/2021/12/Brussels-Sprouts-and-Sweet-Potato-Frittata.pdf" class="tcb-button-link tcb-plain-text tve_evt_manager_listen tve_et_mouseover" target="_blank" data-tcb-events="__TCB_EVENT_[{&quot;t&quot;:&quot;mouseover&quot;,&quot;config&quot;:{&quot;anim&quot;:&quot;sweep_to_top&quot;,&quot;loop&quot;:1},&quot;a&quot;:&quot;thrive_animation&quot;}]_TNEVE_BCT__" style="border: 2px solid var(--tcb-local-color-f8570);">
		<span class="tcb-button-texts"><span class="tcb-button-text thrv-inline-text" data-css="tve-u-175ad16536b" style="">Print Recipe&nbsp;</span></span>
	</a>
</div></div><div class="thrv_wrapper thrv_text_element" data-css="tve-u-175ad160235"><h3 class="" dir="ltr"><strong>Ingredients</strong></h3><ul class=""><li "="" class=" class=" dir=" ltr">¼ small onion, chopped</li><li dir="ltr">2 cups Brussels sprouts, quartered</li><li dir="ltr">1 small sweet potato, diced small, skin-on optional</li><li dir="ltr">10 eggs (or more, see notes)</li><li dir="ltr">Salt and pepper</li><li dir="ltr">Other seasonings to taste</li></ul><h3 class="" data-css="tve-u-17cdbca94e8"><strong>Directions</strong></h3><ol class=""><li dir="ltr">Preheat oven to 350 degrees Fahrenheit.&nbsp;</li><li dir="ltr">Drizzle olive oil in a large, oven-proof skillet over medium heat. When oil is hot, add onion and cook for 2-3 minutes to soften. Add sprouts and potatoes. Increase heat to medium-high. Cover skillet with a lid and cook for 15-20 minutes or until vegetables are softened, tossing every 5 minutes.&nbsp;</li><li dir="ltr">While the vegetables are cooking, in a large bowl, beat eggs with a fork. Add a splash of water, salt and pepper to taste, and beat again until well blended.</li><li dir="ltr">Once the vegetables are softened, add the egg mixture to the skillet. Stir to mix eggs and vegetables.&nbsp;</li><li dir="ltr">Place skillet in the oven and bake 10-15 minutes until the eggs are set in the center.&nbsp;</li><li dir="ltr">Remove from the oven and let cool. Slice the frittata in the pan or on a cutting board.&nbsp;</li><li dir="ltr">Store leftovers in a sealed container in the refrigerator for up to a week.&nbsp;</li></ol><h5 class="">Notes:</h5><ul class=""><li>The portions of veggies and eggs in this recipe equals five servings for the average female. If you are a male, increase the veggies and eggs by at least 50% to get five days worth of servings.</li></ul></div><div class="tcb_flag" style="display: none"></div>
<span class="tve-leads-two-step-trigger tl-2step-trigger-0"></span><span class="tve-leads-two-step-trigger tl-2step-trigger-0"></span>]]></content:encoded>
					
					<wfw:commentRss>https://7corewellness.com/brussels-sprouts-and-sweet-potato-frittata/feed/</wfw:commentRss>
			<slash:comments>0</slash:comments>
		
		
		<post-id xmlns="com-wordpress:feed-additions:1">5850</post-id>	</item>
		<item>
		<title>Jen’s Christmas Dinner Menu</title>
		<link>https://7corewellness.com/jens-christmas-dinner-menus/</link>
					<comments>https://7corewellness.com/jens-christmas-dinner-menus/#respond</comments>
		
		<dc:creator><![CDATA[Jen Gerasimas]]></dc:creator>
		<pubDate>Wed, 15 Dec 2021 19:46:21 +0000</pubDate>
				<category><![CDATA[Articles]]></category>
		<category><![CDATA[Dessert]]></category>
		<category><![CDATA[Dinner Plans]]></category>
		<category><![CDATA[Holidays]]></category>
		<category><![CDATA[Main Dish]]></category>
		<category><![CDATA[Nutrition]]></category>
		<category><![CDATA[Parties]]></category>
		<category><![CDATA[Planning]]></category>
		<category><![CDATA[Recipes]]></category>
		<category><![CDATA[Sides]]></category>
		<category><![CDATA[Whole Meal]]></category>
		<category><![CDATA[main dish]]></category>
		<category><![CDATA[side dish]]></category>
		<category><![CDATA[sides]]></category>
		<category><![CDATA[sweets]]></category>
		<guid isPermaLink="false">https://7corewellness.com/?p=5836</guid>

					<description><![CDATA[Menu ideas for a special Christmas Dinner.]]></description>
										<content:encoded><![CDATA[<div class="thrv_wrapper tve_image_caption" data-css="tve-u-17d28c0524e" style=""><span class="tve_image_frame"><img decoding="async" class="tve_image wp-image-5837" alt="Jen’s Christmas Dinner Menu" data-id="5837" width="484" data-init-width="1080" height="484" data-init-height="1080" title="Jen’s Christmas Dinner Menu" loading="lazy" src="https://7corewellness.com/wp-content/uploads/2021/12/Articles-Full-Image-13.jpg" data-width="484" data-height="484" data-css="tve-u-17d2e615856" style="" srcset="https://7corewellness.com/wp-content/uploads/2021/12/Articles-Full-Image-13.jpg 1080w, https://7corewellness.com/wp-content/uploads/2021/12/Articles-Full-Image-13-300x300.jpg 300w, https://7corewellness.com/wp-content/uploads/2021/12/Articles-Full-Image-13-1024x1024.jpg 1024w, https://7corewellness.com/wp-content/uploads/2021/12/Articles-Full-Image-13-150x150.jpg 150w, https://7corewellness.com/wp-content/uploads/2021/12/Articles-Full-Image-13-768x768.jpg 768w" sizes="auto, (max-width: 484px) 100vw, 484px" /></span></div><div class="thrv_wrapper thrv_text_element"><p dir="ltr">No doubt, Christmas dinner has to be special. A time to pull out the china and make some fancy dishes.</p><p dir="ltr">The menu below is what I made last year for Christmas. I haven’t finalized my menu this year.&nbsp;</p><p dir="ltr">The soup was a request from my husband and well worth the time. The salad was a recommendation from a client and prefect for the season. The fish was something we had done before and just love it. The Brussel sprouts were the first use of my new <a href="https://www.williams-sonoma.com/products/instant-pot-pro-crisp-pressure-cooker-and-air-fryer-eight-quart" class="tve-froala fr-basic" style="outline: none;" target="_blank">Instant Pot with a combo air fryer</a> and came out so tasty. Finally, the pie was a first-time make and a decidiant but light way to end the meal.&nbsp;</p><p dir="ltr">All this came together beautifully. Very fresh. Lots of variety in foods, textures, and flavors.&nbsp;</p><p dir="ltr">I’d like to hear what you traditionally make for Christmas dinner. So comment below and let me know.</p><p dir="ltr">To a healthy and enjoyable holiday season,</p><p dir="ltr"><em><strong>Jen</strong></em></p><h3 dir="ltr" style="text-align: center;" data-css="tve-u-17dbf9ebd96"><strong>Jen’s Christmas Dinner Menu</strong></h3><h5 dir="ltr" class=""><strong>Soup Course:</strong></h5><ul><li data-css="tve-u-17dbf9ed491" dir="ltr" style=""><a href="https://natashaskitchen.com/beef-soup-kharcho/" class="tve-froala fr-basic" style="outline: none;">Kharcho</a> - Stewed beef and rice in a tomato broth</li></ul><h5 dir="ltr" class=""><strong>Salad Course: </strong></h5><ul><li data-css="tve-u-17dbf9efb8e" dir="ltr" style=""><a href="https://www.thecomfortofcooking.com/2013/12/mixed-green-salad-with-pomegranate-seeds-feta-and-pecans.html" class="tve-froala fr-basic" style="outline: none;">Mixed Green Salad with Pomegranate Seeds, Feta and Pecans</a></li></ul><h5 dir="ltr" class=""><strong>Main Course: </strong></h5><ul><li dir="ltr"><a href="https://www.myrecipes.com/recipe/whole-roasted-red-snapper" class="tve-froala" style="outline: none;">Whole Roasted Red Snapper with Potatoes and Onions</a>&nbsp;- Half or quarter the potatoes&nbsp;</li><li dir="ltr"><a href="https://cooking.nytimes.com/recipes/1020126-air-fryer-brussels-sprouts-with-garlic-balsamic-and-soy" class="tve-froala fr-basic" style="outline: none;">Air-Fryer Brussels Sprouts with Garlic, Balsamic, and Soy</a></li></ul><h5 dir="ltr" class=""><strong>Dessert Course: </strong></h5><ul><li><a href="https://magnolia.com/create/blog/article/423716/gaines-family-tradition/" class="tve-froala" style="outline: none;">French Silk Pie</a> with a chocolate cookie crust and fresh whipped cream</li></ul></div><div class="tcb_flag" style="display: none"></div>
<span class="tve-leads-two-step-trigger tl-2step-trigger-0"></span><span class="tve-leads-two-step-trigger tl-2step-trigger-0"></span>]]></content:encoded>
					
					<wfw:commentRss>https://7corewellness.com/jens-christmas-dinner-menus/feed/</wfw:commentRss>
			<slash:comments>0</slash:comments>
		
		
		<post-id xmlns="com-wordpress:feed-additions:1">5836</post-id>	</item>
		<item>
		<title>Holiday Party Appetizers</title>
		<link>https://7corewellness.com/holiday-party-appetizers/</link>
					<comments>https://7corewellness.com/holiday-party-appetizers/#comments</comments>
		
		<dc:creator><![CDATA[Jen Gerasimas]]></dc:creator>
		<pubDate>Wed, 08 Dec 2021 15:03:08 +0000</pubDate>
				<category><![CDATA[Appetizers]]></category>
		<category><![CDATA[Articles]]></category>
		<category><![CDATA[Dessert]]></category>
		<category><![CDATA[Dinner Plans]]></category>
		<category><![CDATA[Holidays]]></category>
		<category><![CDATA[Nutrition]]></category>
		<category><![CDATA[Parties]]></category>
		<category><![CDATA[Planning]]></category>
		<category><![CDATA[Recipes]]></category>
		<category><![CDATA[Snacks]]></category>
		<category><![CDATA[apps]]></category>
		<category><![CDATA[desserts]]></category>
		<category><![CDATA[snacks]]></category>
		<category><![CDATA[sweets]]></category>
		<guid isPermaLink="false">https://7corewellness.com/?p=5779</guid>

					<description><![CDATA[Savory, sweet, and healthy holiday appetizers]]></description>
										<content:encoded><![CDATA[<div class="thrv_wrapper tve_image_caption" data-css="tve-u-17d28c0524e" style=""><span class="tve_image_frame"><img decoding="async" class="tve_image wp-image-5780" alt="Jen’s Holiday Party Appetizers Picks" data-id="5780" width="468" data-init-width="1080" height="468" data-init-height="1080" title="Jen’s Holiday Party Appetizers Picks" loading="lazy" src="https://7corewellness.com/wp-content/uploads/2021/12/Articles-Full-Image-8.jpg" data-width="468" data-height="468" data-css="tve-u-17d2e615856" style="" srcset="https://7corewellness.com/wp-content/uploads/2021/12/Articles-Full-Image-8.jpg 1080w, https://7corewellness.com/wp-content/uploads/2021/12/Articles-Full-Image-8-300x300.jpg 300w, https://7corewellness.com/wp-content/uploads/2021/12/Articles-Full-Image-8-1024x1024.jpg 1024w, https://7corewellness.com/wp-content/uploads/2021/12/Articles-Full-Image-8-150x150.jpg 150w, https://7corewellness.com/wp-content/uploads/2021/12/Articles-Full-Image-8-768x768.jpg 768w" sizes="auto, (max-width: 468px) 100vw, 468px" /></span></div><div class="thrv_wrapper thrv_text_element"><p dir="ltr" style="" data-css="tve-u-17d9a923ad6">This post may contain affiliate sales links. Please read my <a href="https://7corewellness.com/legal/" class="tve-froala fr-basic" style="outline: none;"><span data-css="tve-u-17d9a923ad9" style="font-size: 12px;">disclosure policy</span></a>.</p><p dir="ltr">I am hosting a holiday party and you are invited!&nbsp;</p><p dir="ltr">I wish I could invite you all. I love to host gatherings. Unfortunately, I haven’t hosted as many as I usually would in this COVID world. But if I were to host one this holiday season, you would be invited, and below is what I would serve you.&nbsp;</p><p dir="ltr">It has all the right things - fresh, healthy, and super tasty. A balance of good quality proteins, veggies, carbs, and fats. Ingredients that are minimally processed, not artificial, and mostly real food. Savory and sweet that you can feel good about eating.</p><h4 dir="ltr" class="" style="" data-css="tve-u-17d9a908127"><strong>Jen’s Holiday Party Appetizers Picks</strong></h4><ul><li dir="ltr"><strong>Crudite with Hummus</strong> - raw veggie slices with a favorite store-bought hummus drizzled with a bit of olive oil on top</li><li dir="ltr"><strong><a href="https://www.simplehealthykitchen.com/goat-cheese-with-honey-fig-and-pistachios/" class="tve-froala fr-basic" style="outline: none;" data-css="tve-u-17d9a8f2ebc" target="_blank">Goat Cheese Appetizer with Honey, Fig, &amp; Pistachios</a></strong> - served with <a href="https://amzn.to/3lIpGSu" class="tve-froala fr-basic" style="outline: none;" target="_blank">almond flour crackers</a></li><li dir="ltr"><strong><a href="https://www.instrupix.com/blistered-green-olives-recipe/" class="tve-froala fr-basic" style="outline: none;" data-css="tve-u-17d9a8f1771" target="_blank">Blistered Green Olives</a></strong> - tastes good warm or cold</li><li dir="ltr"><strong>Shrimp Cocktail</strong> - thawed, frozen cooked large shrimp and good quality cocktail sauce</li><li dir="ltr" data-css="tve-u-17d9a8ee194" style=""><a href="https://7corewellness.com/sweet-potato-bruschetta/" class="tve-froala fr-basic" style="outline: none;" data-css="tve-u-17d9a8f03e7" target="_blank">Sweet Potato Bruschetta</a> - a combo of simple and bold flavors</li><li dir="ltr"><a href="https://www.theroastedroot.net/maple-rosemary-roasted-nuts/" class="tve-froala fr-basic" data-css="tve-u-17d9a8e9945" style="" target="_blank">Maple Rosemary Roasted Nuts</a> - made with almonds, cashews, and pecans</li><li><a href="https://deliciouslyorganic.net/fudgy-chocolate-tarts/" class="tve-froala fr-basic" data-css="tve-u-17d9a8f45b9" style="" target="_blank">Fudgy Chocolate Tarts</a> - the bite-size, mini ones</li></ul><p dir="ltr">What healthy ones would you add to this? Comment below and let me know.&nbsp;</p><p dir="ltr">I wish you a healthy and enjoyable holiday season!</p><p dir="ltr"><em><strong>Jen</strong></em></p></div><div class="tcb_flag" style="display: none"></div>
<span class="tve-leads-two-step-trigger tl-2step-trigger-0"></span><span class="tve-leads-two-step-trigger tl-2step-trigger-0"></span>]]></content:encoded>
					
					<wfw:commentRss>https://7corewellness.com/holiday-party-appetizers/feed/</wfw:commentRss>
			<slash:comments>1</slash:comments>
		
		
		<post-id xmlns="com-wordpress:feed-additions:1">5779</post-id>	</item>
		<item>
		<title>Jen’s Thanksgiving Menu</title>
		<link>https://7corewellness.com/jens-thanksgiving-menu/</link>
					<comments>https://7corewellness.com/jens-thanksgiving-menu/#respond</comments>
		
		<dc:creator><![CDATA[Jen Gerasimas]]></dc:creator>
		<pubDate>Wed, 17 Nov 2021 14:45:56 +0000</pubDate>
				<category><![CDATA[Articles]]></category>
		<category><![CDATA[Dessert]]></category>
		<category><![CDATA[Dinner Plans]]></category>
		<category><![CDATA[Holidays]]></category>
		<category><![CDATA[Main Dish]]></category>
		<category><![CDATA[Nutrition]]></category>
		<category><![CDATA[Parties]]></category>
		<category><![CDATA[Planning]]></category>
		<category><![CDATA[Recipes]]></category>
		<category><![CDATA[Sides]]></category>
		<category><![CDATA[Whole Meal]]></category>
		<category><![CDATA[main dish]]></category>
		<category><![CDATA[side dish]]></category>
		<category><![CDATA[sides]]></category>
		<category><![CDATA[sweets]]></category>
		<guid isPermaLink="false">https://7corewellness.com/?p=5724</guid>

					<description><![CDATA[A traditional Thanksgiving dinner menu.]]></description>
										<content:encoded><![CDATA[<div class="thrv_wrapper tve_image_caption" data-css="tve-u-17d28c0524e" style=""><span class="tve_image_frame"><img decoding="async" class="tve_image wp-image-5726" alt="image with mini pumpkins, colorful corn on the cob, apples, and fall leaves" data-id="5726" width="494" data-init-width="1080" height="494" data-init-height="1080" title="Thanksgiving Dinner Menu" loading="lazy" src="https://7corewellness.com/wp-content/uploads/2021/11/Holiday-gift-guide-2.jpg" data-width="494" data-height="494" data-css="tve-u-17d2e615856" style="" srcset="https://7corewellness.com/wp-content/uploads/2021/11/Holiday-gift-guide-2.jpg 1080w, https://7corewellness.com/wp-content/uploads/2021/11/Holiday-gift-guide-2-300x300.jpg 300w, https://7corewellness.com/wp-content/uploads/2021/11/Holiday-gift-guide-2-1024x1024.jpg 1024w, https://7corewellness.com/wp-content/uploads/2021/11/Holiday-gift-guide-2-150x150.jpg 150w, https://7corewellness.com/wp-content/uploads/2021/11/Holiday-gift-guide-2-768x768.jpg 768w" sizes="auto, (max-width: 494px) 100vw, 494px" /></span></div><div class="thrv_wrapper thrv_text_element"><p dir="ltr">I LOVE Thanksgiving food. The combo of sweet and savory. It is a meal when I enjoy the canned cranberry sauce, grocery store sweet rolls, and decadent dessert. Because I rarely eat such indulgent food, I am able to enjoy the splurge l for Thanksgiving and other main holidays without guilt. Plus, the years of training my body to really want the healthy, I tend not to overdo it on these occasions. I find I am fully satisfied with my small tastes.&nbsp;</p><p dir="ltr">This menu is what I traditionally make for Thanksgiving. So check out it for any ideas you might want to use for your own feast. I provide you with all the details below.&nbsp;</p><h4 dir="ltr" class=""><strong>Jen’s Thanksgiving Dinner Menu:</strong></h4><ul class=""><li dir="ltr">Herb-Roasted Turkey Breast</li><li dir="ltr">Creamy Mashed potatoes</li><li dir="ltr">Easy Stuffing&nbsp;</li><li dir="ltr">Fresh Green Beans</li><li dir="ltr">Maple Roasted Sweet Potatoes and Brussel Sprouts with Pecans&nbsp;</li><li dir="ltr">Cranberry Sauce</li><li dir="ltr">Dinner Rolls</li><li dir="ltr">Dessert - S’mores Pumpkin Pie</li></ul><p dir="ltr">Let me know if you try any of these dishes. I would also love to hear what you like to make for Thanksgiving dinner.&nbsp;</p><p dir="ltr">To a great Thanksgiving,</p><p dir="ltr"><em><strong>Jen</strong></em></p><h5 dir="ltr" class="" style="" data-css="tve-u-17d28c2745b"><a href="https://www.foodnetwork.com/recipes/ina-garten/herb-roasted-turkey-breast-recipe-1943552" class="tve-froala fr-basic" style="outline: none;" data-css="tve-u-17d28c18f31" target="_blank"><span style="text-decoration: underline;">Herb-Roasted Turkey Breast</span></a></h5><ul class=""><li dir="ltr">A simple recipe from <a href="https://www.foodnetwork.com/recipes/ina-garten/herb-roasted-turkey-breast-recipe-1943552" target="_blank">Food Network</a> with fresh herbs and white wine.</li><li dir="ltr" style="" data-css="tve-u-17d28c5ed82">Note: The recipe calls for pouring 1 cup of white wine in the bottom of the pan. 1 cup isn’t enough. For the total baking time needed, I recommended a whole bottle.&nbsp;</li></ul><h5 dir="ltr" class=""><strong>Creamy Mashed Potatoes</strong></h5><ul class=""><li dir="ltr">A Thanksgiving requirement</li><li dir="ltr">Ingredient amounts are really based on how many people you need to feed and taste preferences.&nbsp;</li><li dir="ltr">Key to making creamy mashed potatoes is using an immersion blender.</li></ul><p dir="ltr">Ingredients:</p><ul class=""><li dir="ltr">Russet potatoes, cubed, removing skin optional&nbsp;</li><li dir="ltr">Real butter, amount to preference</li><li dir="ltr">Whole milk or heavy cream, amount to preference</li><li dir="ltr">Salt, amount to preference&nbsp;</li><li dir="ltr">Pepper, amount to preference</li></ul><p dir="ltr">Directions:</p><ul class=""><li dir="ltr">Place cubed potatoes in a large pot.&nbsp;</li><li dir="ltr">Cover with water about 1 inch over the potatoes.&nbsp;</li><li dir="ltr">Boil until cooked through. Drain.&nbsp;</li><li dir="ltr">Return potatoes to the pot or other bowl.&nbsp;</li><li dir="ltr">Break up cubes with a potato masher.&nbsp;</li><li dir="ltr">Add butter, milk, salt and pepper to taste.&nbsp;</li><li dir="ltr">Mash more. Then use a hand mixer or for even more creaminess, an immersion blender to whip potatoes.&nbsp;</li><li dir="ltr" style="" data-css="tve-u-17d28c5d87e">Taste and add extra butter, milk, salt, and pepper for desired taste.&nbsp;</li></ul><h5 dir="ltr" class=""><strong>Easy Stuffing </strong></h5><ul class=""><li dir="ltr">Yep! Stuffing from a bag, made a little fancier with some fresh veggies.&nbsp;</li><li dir="ltr">If not making your own stuffing from scratch, choose good quality stuffing.</li></ul><p dir="ltr">Ingredients:</p><ul class=""><li dir="ltr">Quality stuffing mix, I used Whole Foods brand</li><li dir="ltr">Chicken or veggie broth, package may call for water, I like to use broth for extra flavor</li><li dir="ltr">Onion, chopped, amount to preference</li><li dir="ltr">Celery, thin sliced, amount to preference</li><li dir="ltr">Butter, to sauté the vegetables and extra may be needed for package dressing</li></ul><p dir="ltr">Directions:</p><ul class=""><li dir="ltr">In a large pot, sauté onion and celery in butter over medium heat until tender.&nbsp;</li><li dir="ltr">Add to broth and butter, if noted on stuffing package, and bring to a boil.</li><li dir="ltr">Remove from heat and add stuffing mix, stirring until combined.&nbsp;</li><li dir="ltr" style="" data-css="tve-u-17d28c5c301">Let it sit for 5 minutes, then fluff with a fork.</li></ul><h5 dir="ltr" class=""><strong>Fresh Green Beans</strong></h5><ul class=""><li dir="ltr">Must have greens!&nbsp;</li></ul><p dir="ltr">Ingredients:</p><ul class=""><li dir="ltr">Fresh green beans, ends trimmed</li><li dir="ltr">Butter, amount to preference</li><li dir="ltr">Salt and pepper, amount to preference</li></ul><p dir="ltr">Directions:</p><ul class=""><li dir="ltr">Steam green beans in a steamer basket until tender</li><li dir="ltr" style="" data-css="tve-u-17d28c60ede">In a bowl, toss green beans in butter, salt, and pepper to taste.&nbsp;</li></ul><h5 dir="ltr" class="" style="" data-css="tve-u-17d28c33a79"><strong><a href="https://7corewellness.com/maple-roasted-sweet-potatoes-and-brussels-sprouts-with-pecans/" class="tve-froala fr-basic" style="outline: none;" data-css="tve-u-17d28c34c17" target="_blank">Maple Roasted Sweet Potatoes and Brussels Sprouts with Pecans</a> </strong></h5><ul class=""><li dir="ltr">Always more veggies. 2 veggies in one dish.</li><li dir="ltr">A little crunch with the pecans.</li><li dir="ltr">A little sweet with the savory.</li></ul><p dir="ltr" style="" data-css="tve-u-17d28c62316">Click <a href="https://7corewellness.com/maple-roasted-sweet-potatoes-and-brussels-sprouts-with-pecans/" target="_blank" class="tve-froala" style="outline: none;">here</a> for the full recipe with an option to print.</p><h5 dir="ltr" class=""><strong>Cranberry Sauce</strong></h5><ul class=""><li dir="ltr">Totally from the can. I am not making my own.&nbsp;</li><li dir="ltr">I am the only one who eats it in my family.</li><li dir="ltr" style="" data-css="tve-u-17d28c62d28">Get good quality.</li></ul><h5 dir="ltr" class=""><strong>Dinner Rolls</strong></h5><ul class=""><li dir="ltr">From the store. Easy peasy&nbsp;</li><li dir="ltr">Again, get good quality.&nbsp;</li><li dir="ltr">Enjoy butter with it if you want.</li><li dir="ltr" style="" data-css="tve-u-17d28c63ddb">Wrap in foil and warm in the turned-off oven after everything is baked and you are setting the table.</li></ul><h5 dir="ltr" class=""><strong>Dessert - S’mores Pumpkin Pie</strong></h5><p dir="ltr">I have such a sweet tooth. So, in some ways, I eat dinner so I can have dessert. Last year I discovered a recipe I had not heard of before - S’mores Pumpkin Pie. A-M-A-Z-I-N-G!&nbsp;</p><p dir="ltr">For the pie base:&nbsp;</p><ul class=""><li dir="ltr">I used the pumpkin pie and chocolate base from <a href="https://www.loveandoliveoil.com/2013/11/smores-pumpkin-pie.html" class="tve-froala fr-basic" style="outline: none;" target="_blank">Love and Olive Oil</a>’s S’more Pumpkin Pie recipe.&nbsp;</li><li dir="ltr">Their topping requires making your own marshmallow topping and that fits in the category of “more complicated than I wanted,” since I was already making the main part of the pie from scratch.&nbsp;</li></ul><p dir="ltr">For the marshmallow topping:</p><ul class=""><li dir="ltr">After the pie had cooled, I topped the pie with a generous layer of mini marshmallows and then placed dark chocolate chips randomly on top of the marshmallows.&nbsp;</li><li dir="ltr">Broiled the pie on high until the marshmallows were a nice toasted color.&nbsp;</li><li dir="ltr">Allow the pie to cool some before cutting.&nbsp;</li></ul><p dir="ltr"><br></p></div><div class="tcb_flag" style="display: none"></div>
<span class="tve-leads-two-step-trigger tl-2step-trigger-0"></span><span class="tve-leads-two-step-trigger tl-2step-trigger-0"></span>]]></content:encoded>
					
					<wfw:commentRss>https://7corewellness.com/jens-thanksgiving-menu/feed/</wfw:commentRss>
			<slash:comments>0</slash:comments>
		
		
		<post-id xmlns="com-wordpress:feed-additions:1">5724</post-id>	</item>
	</channel>
</rss>

<!--
Performance optimized by W3 Total Cache. Learn more: https://www.boldgrid.com/w3-total-cache/?utm_source=w3tc&utm_medium=footer_comment&utm_campaign=free_plugin

Page Caching using Disk: Enhanced 

Served from: 7corewellness.com @ 2026-07-27 21:45:13 by W3 Total Cache
-->