This post may contain affiliate sales links. Please read my disclosure policy.

I have a thing for chilis. In fact, I’ve already posted four on the 7Core website.

I have been making this particular chili longer than any other chili. Over 20 years!

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.

Back then, I was a vegetarian and excited to find an easy, meatless chili recipe. I still enjoy it today.

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. 

Chilis are also great to take to someone you want to bless with a meal. My go-to delivery chili is Easy White Chicken Chili, because it has simple ingredients and cooks in a slow cooker.

Other chilis I make are:

• Jen G’s Go-To Chili - A classic chili with meat, beans, and canned tomatoes.

• Three Bean Meatless Chili - A traditional chili vegan style.

• Slow Cooker Black Bean, Sweet Potato, and Quinoa Chili - A favorite of my daughter

I have another chili idea I want to try. One that doesn’t use beans. But we’ll save that for another day

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 How To Erase Confusion About Real Food.

If you give this chili a try or have another recipe you love, let me know in the comments. 

All this talk of chili makes me want some. But which one will I choose for next week’s menu plan?

To your best health and wellness,

Jen

Black Bean and Corn Chili

Serves: 6-8

Total Time: 40 minutes

Ingredients

• 1 large red onion, diced
• 1 Tbsp chili powder
• 1 tsp cumin
• ½  tsp salt
• ¼ tsp cayenne pepper (optional)
• 4 15-oz cans black beans, rinsed and drained
• 2 15-oz cans diced tomatoes
• 1 ½ cups frozen corn

Directions

1. 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. 
2. Add beans, tomatoes, and corn to the pot. Stir to combine.
3. Increase heat to high and bring to a boil. Reduce heat to medium and simmer for 20-25 minutes, stirring occasionally. 
4. Taste and season with salt and pepper to taste, if needed. 

This post may contain affiliate sales links. Please read my disclosure policy.

Starting your day with a healthy breakfast can help you set the tone for your entire day. 

Many times though, we skip breakfast or grab and go with an unhealthy option. 

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.

I started making these quick, 6-minute breakfasts back when my daughter was a toddler. As a  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. 

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 overnight oats or a frittata. 

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.

Here are the steps:

Step One: Heat coconut oil, butter, or ghee over medium-highish heat in a small skillet.

Step Two: 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.

Step Three: 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.

Step Four: 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.

Step Five: Crack eggs right in the skillet,  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. 

Step Six: Pour the eggs and veggies on your plate, season with salt and pepper. Grab your hot beverage of choice and enjoy your breakfast!

If you want to see that I am not making it up that it only takes 6 minutes, watch me make this breakfast.

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. 

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.

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!

If you want help developing a healthy breakfast eating routine that works within the constraints of your demanding schedule, book a time to chat with me. 

To a busy AND healthy lifestyle, 

Jen

This post may contain affiliate sales links. Please read my disclosure policy.

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. 

One of my go to breakfasts was overnight oats. I would prepare three days worth in half size Mason type jars and top with almonds and fresh fruit the day of. An easy meal to have at my desk. 

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.

Just note: I wouldn’t recommend trying to make them last longer than 4 days as they tend to get watery.

To a successful busy AND healthy lifestyle,

Jen 

Overnight Protein Oatmeal - 2 Ways

Servings: 1

Total time: 5 minutes prep + overnight soak

Ingredients

Blueberry and Almond Overnight Oats

• ½ cup thick oats (Thick oats are a must. You can use Gluten Free.)
• 1 scoop protein powder 
• ½ cup dairy or nondairy milk of your choice
• 1-2 generous Tbsps of plain greek yogurt
• 1 Tbsp honey
• 1 tsp vanilla
• a good dash cinnamon
• ¼-⅓ cup fresh or frozen blueberries
• 1 Tbsp sliced raw almonds

Dark Chocolate Cherry Overnight Oats

• ½ cup thick oats (Thick oats are a must. You can use Gluten Free.)
• 1 scoop protein powder (optional)
• 1 Tbsp unsweetened cocoa powder 
• ½ cup dairy or nondairy milk of your choice
• 1-2 generous Tbsps of plain greek yogurt
• 1 Tbsp honey
• 1 tsp vanilla
• a good dash of cinnamon
• 1/2 cup frozen or fresh dark cherries

Directions

1. 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. 
2. When ready to eat, stir oats with fruit and raw almond slices. Enjoy. 

Notes:

• Overnight oats last 3-4 days in the fridge.

This post may contain affiliate sales links. Please read my disclosure policy.

Back with another frittata recipe!

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. 

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.

That is what is great about frittatas; you can use whatever veggies you have on hand. 

Other reasons frittatas are awesome and make a great breakfast option:

• 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.

• 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.

• 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.

• 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.

For other frittata recipes, check out:

• Brussels Sprouts and Sweet Potato Frittata

• Zucchini and Tomato Frittata

Enjoy and comment below if you give this frittata a try.

If you need some help with healthy habit game planning and accountability, let’s set up a time to talk.

To your best health and wellness,

Jen

Spinach and Mushroom Frittata

Serves: 5 servings
Total time: 30-40 minutes

Ingredients

• 4 large handfuls of baby spinach
• 1 cup chopped mushrooms
• 2-3 strips of leftover cooked bacon, chopped (optional)
• 10 eggs (or more, see notes)
• Salt and pepper
• Other seasonings to taste

Directions

1. Preheat oven to 350 degrees Fahrenheit. 
2. 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. 
3. 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.
4. Once the vegetables are softened, add the egg mixture to the skillet. Stir to mix eggs and vegetables. 
5. Place skillet in the oven and bake 10-15 minutes until the eggs are set in the center. 
6. Remove from the oven and let cool. Slice the frittata in the pan or on a cutting board. 
7. Store leftovers in a sealed container in the refrigerator for up to a week. 

Notes:

• 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.

This post may contain affiliate sales links. Please read my disclosure policy.

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.

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 Infographic Super Simple Prepared Salads. 

As I shared in my first frittata recipe, 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. 

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. 

Reasons a frittata makes a great breakfast option:

• 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.
• 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.
• Frittatas are an easy clean up. It is a one dish meal. You bake the frittata in the same skillet you cook the veggies. This creates fewer messy kitchen tools to clean up like you would have if you made egg muffin cups.
• 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.

For another frittata recipe, check out Brussels Sprouts and Sweet Potato Frittata.

Enjoy and comment below if you give this frittata a try.

If you need some help with healthy habit game planning and accountability, let’s set up a time to talk.

To your best health and wellness,

Jen

Zucchini and Tomato Frittata

Serves: 5 servings
Total time: 30-40 minutes

Ingredients

• ¼ small onion, chopped
• 1 large zucchini, diced
• 1 cup halved grape tomatoes
• 1 tsp of turmeric, optional
• 10 eggs (or more, see notes)
• Salt and pepper
• Other seasonings to taste

Directions

1. Preheat oven to 350 degrees Fahrenheit. 
2. 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. 
3. 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.
4. Once the vegetables are softened, add the egg mixture to the skillet. Stir to mix eggs and vegetables. 
5. Place skillet in the oven and bake 10-15 minutes until the eggs are set in the center. 
6. Remove from the oven and let cool. Slice the frittata in the pan or on a cutting board. 
7. Store leftovers in a sealed container in the refrigerator for up to a week. 

Notes:

• 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.

This post may contain affiliate sales links. Please read my disclosure policy.

One of the top healthy habits to strive for is a healthy breakfast.

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. 

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. 

What if you had something healthier to grab and eat on the go? 

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. 

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. 

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.

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.

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.  

If you need some help with healthy habit game planning and accountability, let’s set up a time to talk.

To your best health and wellness,

Jen

Brussels Sprouts and Sweet Potato Frittata

Serves: 5 servings
Total time: 30-40 minutes

Ingredients

• ¼ small onion, chopped
• 2 cups Brussels sprouts, quartered
• 1 small sweet potato, diced small, skin-on optional
• 10 eggs (or more, see notes)
• Salt and pepper
• Other seasonings to taste

Directions

1. Preheat oven to 350 degrees Fahrenheit. 
2. 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. 
3. 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.
4. Once the vegetables are softened, add the egg mixture to the skillet. Stir to mix eggs and vegetables. 
5. Place skillet in the oven and bake 10-15 minutes until the eggs are set in the center. 
6. Remove from the oven and let cool. Slice the frittata in the pan or on a cutting board. 
7. Store leftovers in a sealed container in the refrigerator for up to a week. 

Notes:

• 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.

This post may contain affiliate sales links. Please read my disclosure policy.

My family and I attended a fall picnic gathering recently and I took chili to share. The get-together started at noon so I needed a chili recipe that was easy to prepare and quick to cook on a Saturday morning. Meatless chilis tend to be the best for this since they don’t require handling and cooking meat and therefore cook in a shorter amount of time.

For this quick, easy chili, I decided to take my go to chili recipe, which is like a classic chili. and make it meatless by picking out a variety of beans--kidney, black, and pinto. 

This recipe makes a lot. Leftovers can easily be frozen and stored for a couple of months in an airtight container. Or simply make half the recipe if it is just for yourself or for you and another person. Also, you can easily change out the beans to whatever combo you like. 

For other chili recipes check out:

• Jen’s Go To Chili Recipe 

• Easy White Chicken Chili

• Slow Cooker Black Bean, Sweet Potato, and Quinoa Chili

Share in the comments below, your favorite type of chili.

Cheers!

Jen

Three Bean Meatless Chili

Makes: 8 servings
Total time: 3 ½ to 6 ½ hours for slow cooker or 60 minutes for stove top

Ingredients

• 1 large onion, chopped
• 2 garlic cloves, minced
• 2 cans (14.5 oz) diced tomatoes
• 1 can (6 oz) tomato paste
• 3 Tbsps of chili powder
• 2 tsps of cumin
• 2 tsps of course sea salt
• 1 tsp of black pepper
• 2 cans (15 oz) of kidney beans
• 2 cans (15 oz) of black beans
• 2 cans (15 oz) of pinto beans

Directions

For Slow Cooker:

1. In the slow cooker, add all the ingredients except the beans. Stir to combine.
2. For the beans, drain off the top liquid of each can. Then, add the beans and remaining liquid to the slow cooker. Stir to combine well.
3. Cook on HIGH for 3 hours or LOW 6 hours.

For Stove Top:

1. In a large dutch oven or pot, warm a drizzle of olive oil over medium heat. Saute onion until soft and translucent, about 7 minutes. Add the garlic and cook 1 minute longer.
2. Add diced tomatoes, tomato paste, chili powder, cumin, salt and pepper. Stir to combine.
3. For the beans, drain off the top liquid of each can. Then, add the beans and remaining liquid to the pot. Stir to combine well.
4. Increase the heat to high and bring the chili to a boil. Lower the heat to medium or medium low and simmer for 30 minutes. 

I am not even sure how I should start this post other than… 

You have to try this recipe!

Meat eater, vegetarian, or vegan...I have you covered in this so yummy Mexican dish. 

I don’t think I have ever met a person who didn’t like Mexican food. Unfortunately, Mexican food can be rather unhealthy. But this dish is packed with whole, real foods--veggies and protein with a taste of cheese, if you want it.

There are 3 reasons this dish gets 5 stars:

1. The tasty homemade enchilada sauce. You can’t buy anything in the supermarket that will be as good as this sauce, either in taste or quality of ingredients. It is really what makes this dish.

2. It is simple to put together. Mexican entrees tend to dirty so many dishes and have so many parts. This is sorta the same, BUT… it is so much easier to put together than traditional enchiladas for example. And it is an all-in-one dish.

3. You can customize it to your tastes and dietary preferences. Vegan? No problem. Omit the chicken and cheese. Vegetarian? No problem. Omit just the chicken. Don’t like it spicy? No problem. Omit the jalapeno and reduce the chili powder in the sauce. Want it extra meaty? No problem. Add extra chicken or ground beef. 

If you give this recipe a try, you have to promise me something… comment back about how good it was or share it on social media and tag @7corewellness. 

I look forward to hearing how you make it.

To a successful, busy, AND healthy lifestyle,

Jen

Healthy Vegetable and Chicken Enchilada Casserole (with Vegan & Vegetarian Options)

Serves: 4-8

Total time: 90 minutes

Ingredients

For the casserole:

• 8-12 corn tortillas
• Enchilada sauce (recipe below)
• 1 small onion, chopped
• 1 red bell pepper, seeded and chopped
• 1 jalapeno, seeded and finely chopped
• 1 small zucchini, chopped
• 1 can of black beans, drained and rinsed
• 1 cup frozen corn
• 3 cups fresh spinach, chopped
• 1-2 chicken breasts, cooked and shredded (omit for vegan and vegetarian)
• 1/2 cup chopped cilantro, divided 
• 1 cup shredded pepper jack cheese (omit for vegan)

For the enchilada sauce:

• 1 tsp of olive oil
• ½ cup of finely chopped onion
• 2 cloves of garlic, crushed
• 1 (14 oz) can of tomato sauce
• 1 Tbsp of chili powder
• 1 tsp of cumin
• ½ cup of water

Directions

1. Preheat the oven to 400 degrees. Brush a 9x13 casserole dish with olive oil.
2. For the sauce: In a small saucepan, warm 1 teaspoon of olive oil over medium heat. Saute onion for 5 minutes. Add garlic and saute for an additional 1 minute. Add remaining ingredients and simmer for 10 minutes. Set aside.
3. For the filling: In a large skillet, warm 1 tablespoon of olive oil over medium heat. Saute onion until softened. Add garlic and saute for an additional 1 minute. Then, saute the red pepper bell and jalapeno until softened. Next, add the zucchini and cook until softened. Add the black beans, corn, spinach, and chicken (if adding). Stir and cook until warmed through. Stir in ¼ cup cilantro. 
4. Pour ¼ of the enchilada sauce at bottom of the casserole dish. Place a single layer of corn tortillas on the sauce (You may need to cut them in half). Layer with ½ of the filling, then ⅓  of the cheese, and another ¼ of the enchilada sauce. Repeat with a layer of corn tortillas, remaining filling, ⅓ the cheese, and another ¼ of the sauce. The final layer consists of the remaining tortillas, sauce, and cheese. Sprinkle with remaining cilantro. 
5. Bake for 30 minutes. Let sit for 10-15 minutes before cutting and serving. 

Note: To make it vegan, omit chicken and cheese. To make it vegetarian, omit the chicken. To make it meatier, add more chicken or ground beef. To make it less spicy, omit the jalapeno and decrease the chili powder in the sauce. To make it spicier, add more jalapeno.