Habit-based nutrition

Author: prepandpepllc

[RECIPE]: French Bread Pizza

[RECIPE]: French Bread Pizza

With football season quickly approaching (EEEK!), I wanted to share one of my favorite game day recipes – French Bread Pizza.     This is a great recipe for a few reasons. For one, it’s EASY to make. You can keep most of these convenience […]

[RECIPE]: Curry Chicken Salad

[RECIPE]: Curry Chicken Salad

This week I prepped one of my favorite recipes: Curry Chicken Salad.   I’m in the final weeks of my 5-week Organic and Biochem lab and have to pack my lunches. I don’t want to worry about running to a microwave so I’m always opting […]

[RECIPE] Taco Tuesday: Taco Pizza

[RECIPE] Taco Tuesday: Taco Pizza

Tonight's Taco Tuesday dinner was one of those "Gotta get it on the blog IMMEDIATELY" meals! I mean......just look at it......



Always looking for ways to spice up Taco Tuesday and tonight's version - Phenytoin cheap price Taco Pizza - did not disappoint! This was SO easy and you could easily skip the ground beef to make this a fabulous meatless meal!


All your typical taco ingredients, just swap the taco shell or tortilla for a pizza crust! To cut back on carbs you could use a thin-crust style pizza, but we all know by now... here I'm not afraid of carbs!




Check out the recipe below and try this one out for your next Taco Tuesday!


http://backpackwinecompany.com/the-art-of-wine-tastings/ What You'll Need:

  • 1 pound lean ground beef
  • 1 teaspoon garlic powder
  • 1/2 teaspoon salt
  • 1 tablespoon chili powder
  • 1/2 tablespoon cumin
  • 1 Original Crust premade pizza crust
  • 1 cup seasoned black refried beans
  • 1/2 cup salsa
  • 1 cup Mexican style shredded cheese
  • 1 cup shredded romaine
  • 1 cup cherry tomatoes, quartered
  • 1/4 cup sliced black olives
  • 1/2 cup nonfat plain greek yogurt


What You'll Do:

  1. Preheat oven to 400 degrees F.
  2. In a medium skillet, brown ground beef over medium heat.
  3. Season ground beef with garlic powder, salt, chili powder, and cumin.
  4. Remove pizza crust from packaging and spread refried beans in even layer.
  5. Add layer of salsa.
  6. Top salsa with cheese.
  7. Add ground beef over cheese layer.
  8. Place in oven for 15-20 minutes or until crust has browned.
  9. Remove form oven and add romaine, tomatoes, olives, and dollops of greek yogurt.
  10. Cut into 8 equal pieces and serve with more salsa.
  11. Enjoy!


Yield: 8 servings. 1 slice contains 311 calories, 12g Fat, 30g Carbs, 3g Fiber, 3g Sugar, 21g Protein






SUMMER IS HERE!! IT’S REALLY HERE!   Honestly, I’m partial to summer. I’m a July baby, my husband is a July baby, our dating anniversary is in July, and my second kiddo was born in July (I went into labor with him on the night […]

Budget Hack: Make Your Own Dips/Dressings [with recipes]

Budget Hack: Make Your Own Dips/Dressings [with recipes]

If you’re anything like my family, we love a good dip or salad dressing.   I have a few favorite brands (Bolthouse Farms, Newman’s Own, and Simple Truth), but as often as we use them, the expense adds up FAST!   Making your own dressings […]

Product Review: Beanitos

Product Review: Beanitos

It's been a while since I did a product review and I could not have picked a better time.


My mom and I recently took a girls trip to Northwest Arkansas and while we were there we visited Whole Foods and I hit the jackpot on Beanitos Chips (the picture doesn't do justice - there were two huge rows of Beanitos!)



The reason this was so exciting - I had already planned to do a review on Beanitos after falling in LOVE with the product. Still, my Kroger only carried the White Bean and Black Bean versions so when I saw the endless options Whole Foods had to offer, I jumped on the opportunity! My only regret is that I didn't buy more.


Truthfully, I passed by the Beanitos chips many times in my grocery store before I decided to take the plunge and buy them. I've had bad luck with "bean foods". Though I love the original guys, bean burgers and pastas just haven't "wowed" me in the past.


Still, as often as we eat tortilla soup with chips and as much as I love chips and salsa, I just had to give these a try.


I started with the White Beans version. We were having taco night and it had been far too long since we had nachos and I was having a pretty strong craving. So I loaded up my plate with the white bean chips, taco seasoned lean ground beef, shredded cheddar cheese, fresh pico de gallo, avocado chunks, a dallop of greek yogurt, cilantro, and a squeeze of lime. Y'all. I was silent. My kids were silent. My hubby was silent. And around here, silence is good. It means our mouths are HAPPY!



The next day, (lol, literally) I had to try out the Black Bean version and see if they were as good. I made what I call an "adult lunchable" of rolled up deli turkey, cheese slices, celery, carrot, bell pepper, radish slices, the black bean chips, and a Sabra garden vegetable guacamole container. The whole thing was good, but if you really want to know what stood out - the chips! They're so crunchy and light. They taste just enough like tortilla chips that you don't feel like you're eating something "weird" (you KNOW what I'm talking about!) and the nutrition facts just SHINE! (See below for nutrition info)



Fast forward to our girls trip and I was SO excited to bring home the White Bean with a Hint of Lime version and the Pinto Bean version. The Hint of Lime was absolutely perfect with our chicken tortilla soup (a simple chicken, black beans, and broth soup).



And I've been snacking on the Pinto version all week. (Shhh, don't tell!)



So what makes these chips so fabulous nutritionally speaking?


Beanitos states that they're "committed to purposeful snacking and ridding shelves of mindless, empty calories."


And that's EXACTLY why they're so perfect. Our old stand-by for tortilla chips offered calories, but nutritionally speaking - there wasn't much to brag about. And sometimes that's okay, but as often as we eat tortilla chips, I just wanted something more.


And that's what Beanitos offers!


It's important to remember that just because something is a healthier option doesn't necessarily make it lower calorie. In fact, Beanitos chips are only 10 calories less per serving which isn't a whole lot.


Where they do shine - well let's just look at a side-by-side of the labels!



As you can see, the calories pretty well match for the same size serving (28g). But where Beanitos wins in my book - protein and fiber.


Fiber is so important for digestive health and we know beans have them! So do Beanitos chips and they come in at 4g of fiber per serving versus our regular tortilla chip brand that only offers 1g per serving.


Also, I love a boost of protein in my food and somewhere I definitely don't expect to get it is in chips, but with Beanitos I get double the amount of my regular tortilla chip with 4g of protein per serving!


You can also see the beans in the chips offer a little more calcium and iron - just another reason to love this product!



So where can you buy Beanitos?

I've bought them at our local Kroger and Walmart but the options were limited (White Bean and Black Bean). If you're lucky enough to have a Whole Foods near you - run! don't walk! to grab a bag of these fabulous chips!


Learn more about Beanitos here:




Recipe: 3-Ingredient Lemon Tart Greek Yogurt

Recipe: 3-Ingredient Lemon Tart Greek Yogurt

It’s officially April and we all know the saying…   “April showers bring May flowers.”   And as I sit and watch the rain pour out my office window, I can’t help but smile because I have a new recipe to share that is ALL sunshine. […]

Crock Pot Chicken 6-Ways

Crock Pot Chicken 6-Ways

Cook chicken ONCE and get SIX meals?!   Yes indeed. I promise it’s not too good to be true!   I hear it often and I also fully understand it – cooking healthy meals can be time consuming.   Convenience foods require little to nothing […]

RECIPE: Mom’s Breakfast Sandwich

RECIPE: Mom’s Breakfast Sandwich

A few weeks a go I spent the night with my parents to get away and work on a few projects uninterrupted. The next morning my mom brought me in a breakfast sandwich she had prepped for her week and it was DELICIOUS.


I will admit - I'm not a big fan of reheated eggs. Sometimes they end up tasting funny and the texture is less than desirable. However, these come out perfect and you would never know they weren't cooked fresh! *See the key point below to make sure they have optimal taste and texture!*


I immediately came home and recreated these sandwiches. If you're looking for something EASY to make and EASY to grab - here's your answer! These are great because you can pick and choose your veggies (one week I added onion and green bell pepper) and pick your protein (you could choose ham instead of bacon, or leave it out altogether). You could also add shredded cheese in instead of the Laughing Cow cheese (although this is one of my favorite parts!)




I use Thomas' light English muffins and use the whole package to make 6 sandwiches. The recipe could easily be doubled if you're cooking for the whole family.


I used a biscuit cutter to make circles that fit perfectly onto my english muffin, but you will lose a little egg this way (I let the dog have the leftover pieces!) You could also use the rim of a cup to make the circle or just cut into squares!



I pair mine with a little fruit and I'm fueled up and ready to go for the day! These have seriously been a lifesaver as life has gotten extremely busy and often times I'm grabbing breakfast as I run out the door. They can be eaten one handed while driving and that's just a necessity many days!



They will keep in the fridge for four-five days (per USDA website).



These are grab and go, which in my mind cannot be beat! They have protein, fiber, whole grains, and a dose of veggies! This combo will keep you full for hours and be a great start to your day!



What You'll Need:

  • 6 light whole wheat English muffins
  • 3 spicy pepperjack laughing cow cheese wedges
  • 6 eggs
  • 1/2 red bell pepper, chopped
  • 1/2 orange bell pepper, chopped
  • 2 cups spinach, chopped
  • 1/4 cup + 2 tbsp bacon bits
  • foil, parchment paper, wax paper to wrap sandwiches in


What You Need To Do:

  1. Preheat oven to 350 degrees F.
  2. Crack eggs into mixing bowl and whisk until scrambled.
  3. Add in vegetables and bacon bits and combine until evenly distributed throughout.
  4. Spray a medium sized baking dish with cooking spray and pour egg mixture into dish.
  5. Place in oven and let cook for 15-20 minutes. Eggs will be finished cooking when a knife is inserted into middle of baking dish and comes out clean. Let cool.
  6. Separate muffins.
  7. Spread half of cheese wedge onto one side of muffin.
  8. Use a biscuit cutter (or cup) to make six individual eggs circles and place on muffin.
  9. Top with other side of muffin and wrap in foil. Keep in fridge. Use within 4 days.


TIP: Reheat muffin in microwave by removing foil and placing on a microwave safe plate. I typically heat mine for 45-60 seconds. Heat just long enough to heat the sandwich completely, but avoid overcooking, as this sometimes produces an undesirable taste in the eggs.



Serving & Nutrition Information:

Yield: 6 servings. 1 muffin contains 204 calories, 7g Total Fat, 27g Carbs, 8g Fiber, 14g Protein



One of my New Years Resolutions was to try taking certain foods that we buy A LOT of at the store and make them at home in attempt to 1) save money and 2) move towards more homemade foods!   I wanted to start with […]