Update!- Laryngeal Pharyngeal Reflux

Hi friends!

I know one of my goals has been to post more and to be more interactive on this platform. Well.. that has been extremely difficult to do. Instagram for me has been so much easier and I have reverted to using that more than my blog. I am going to pick a day and update this blog with all of the recipes I have posted on Instagram. As far as recipes go.. I will be posting mostly acid watcher friendly recipes for a while until my esophagus gets to a place that I can incorporate a few of my old favorites back into the routine. I doubt I will ever be making a tomato sauce again but thankfully I have already posted some tomato sauce recipes. Since the end of July, I have been dealing with LPR which is called Laryngeal Pharyngeal Reflux. It is also termed “silent reflux” because most patients do not feel heartburn. The main symptoms are tight throat, a knot in the throat, trouble swallowing, post-nasal drip, sore throat, hoarse voice, chronic cough etc. I am still trying to figure out my “trigger” foods. I currently have cut out all caffeine, chocolate, fried foods, high-fat foods except for hard cheeses (occasionally), all citrus and basically every food with a Ph under 5 which is a lot. I eat a ton of veggies and lean protein! I also have developed an allergy to almonds and melons (SIDE NOTE I AM FALLING APART.) I am trying to make the best of this and really trying to focus on making new healthy recipes that taste great! I really want to be a resource for people who suffer from acid reflux because there really are not many websites out there with recipes. I have bought the Acid Watcher Diet book by Dr. Johnathan Aviv. He is incredible and provides you with a great foundation for where to start. The diet starts with an intense four-week healing phase and then a maintenance phase that most people stay on for life. I am going to do my best to get better so I can still enjoy a glass of wine with my friends or a slice of pizza every now and then. Anyone who knows me, knows that I am FOODIE. Food makes me so happy and so cutting everything out that I love has definitely flipped my life upside down.  I started graduate school in August for Speech-Language Pathology. I am learning so much and staying extremely busy so this transition has made it extra difficult. Every meal is planned and eating out is super difficult but I am getting the hang of things. Please bear with me as I navigate this.  My recipes for a while are going to be very basic but so tasty (I promise or I wouldn’t be eating it.) I am excited to use this platform to help the 700 million American’s who suffer from acid reflux. If I can make anyone’s transition to a diet like this easier, I definitely want to! Thank you for still supporting my cooking journey and I hope you still follow along 🙂

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Cookies and Cream Bars

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Who doesn’t love an Oreo dipped in milk? I can say with absolute certainty that if I am faced with the decision of what topping to get on my ice cream or what flavor of milkshake to get… it is going to be cookies and cream. I am not a baker. I love sweets but in all honesty, I make more meals than I do sweets. However, I have had a lot of parties and special get-togethers with friends where sweets have been a MUST. These cookies and cream bars were a HIT. I loved them and so did everyone who tried them. They are super sweet and taste great with a big cold glass of milk.

Enjoy XO

Ingredients:

  • 1/2 cup butter softened
  • 8 oz cream cheese softened
  • 1 3/4 cups sugar
  • 2 large eggs + 1 yolk
  • 1 tsp vanilla extract
  • 2 1/4 cup all-purpose flour
  • 1/2 tsp baking powder
  • 1/2 tsp salt
  • 3/4 cup mini chocolate chips + 2 Tbsp mini chocolate chips
  • 18 crushed Oreo cookies + 6 crushed Oreo cookies divided. (you want big chunks so don’t pulverize them) 

Directions:

  1. Preheat oven to 350F and grease a 13×9 pan.
  2. In KitchenAid mixer, cream together butter and cream cheese.

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  3. Scrape down sides of the bowl with a spatula and beat in sugar until light and fluffy.

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  4. Add eggs and then vanilla.
  5. In a separate bowl, combine flour, salt, and baking powder.
  6. Gradually stir the flour mixture into your cream cheese mixture until completely combined (be sure to pause occasionally to scrape down sides of the bowl).

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  7. Stir in mini chocolate chips and 18 crushed Oreos.

  8. Spread into prepared pan and sprinkle the additional 2 Tbsp mini chocolate chips and 6 crushed Oreo cookies over top.

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  9. Bake for 30-35 minutes (edges will begin to turn golden brown) and allow to cool before cutting and serving.

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Recipe from sugarspunrun!

Lemon Bars

When I say these are the BEST lemon bars.. I am dead serious. To be honest, I am not really a lemon person. I love lemons in my tea but as far as lemon flavored items go.. I am not a fan. That being said, I CRAVE THESE LEMON BARS. You eat one and then another and then you look down and the dish is empty. I first was introduced to this recipe in high school and it’s been a staple ever since. I made lemon bars for my book club and all my friends loved them. Don’t hesitate making these. They are inexpensive and so good.

Ingredients:

Crust:

  • 2 cups of all purpose flour
  • 1/2 cup of confectioners sugar (powdered sugar)
  • 2 sticks of softened butter

Filling:

  • 4 eggs
  • 2 cups of sugar
  • 3 lemons to make 1/4 cup of fresh juice
  • 4 TBS of all purpose flour
  • 1 TBS of lemon zest from the peel
  • Confectioners sugar to dust on top when finished

Directions:

Crust first

1. Preheat the oven to 350 degrees

2. Soften the butter in the microwave for 30 seconds

3. Combine butter, 2 cups of flour and 1/2 cup of powdered sugar in a mixing bowl. Mix well until the dough is formed.

4. Place the dough in a greased 9×13 baking dish. Even pat it out into one layer.

Bake for 18-20 min.

Filling:

While the dough is baking make the filling.

1. Combine 4 eggs into the mixer and mix on low for 5-7 seconds.

2. Add the sugar, 4 TBS of flour, 1/4 cup of lemon juice and 1 TBS of lemon zest and mix well.

3. Once the crust is done baking– remove it from the oven.

4. Pour the mixed filling over the crust.

5. Place in the oven for 20 minutes.

6. Remove from oven and top with sifted powdered sugar. While the bars cool they will set.

Pop them in the fridge if you need to speed it up. Slice into bars and serve!

Three Ingredient Apple Crisp

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Apple crisp is one of my favorite desserts. I really didn’t want to take the time to peel and cut apples and make a homemade crispy topping. I went to the store on a search for an easy apple crisp recipe and I was not disappointed. This three-ingredient recipe ROCKS!!! You can either make your own apples or use canned pie filling. I used “light” pie filling and you couldn’t even tell. It reheats well so it makes for great leftovers! You can’t beat warm apple crisp with vanilla ice cream.

Enjoy!

Ingredients:

  • 1 can of apple pie filling
  • 1/2 Stick of butter
  • Box of apple crisp mix

Directions:

  • Pre-heat the oven to 350 degrees
  • Place the can of apple pie filling in a greased baking dish

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  • Combine the boxed mix with a melted stick of butter and mix WELL

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  • Place the crumbly topping evenly over the apple pie filling

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  • Place in the oven for 25 minutes

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  • I turned my broil on high for 1-2 minutes to make it toasty!
  • Enjoy with a BIG scoop of ice cream 🙂

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Pressure Cooked/Crockpot- Healthy White Chicken Chili

 

I have never made white chicken chili but I have always heard people saying that it is their favorite kind of chili. It reminds me of an enchilada,  I have no idea why but it does. I finally figured out a meal prepping system that works for me. I bought plastic 16oz microwaveable containers to put leftovers or meal that I make for lunch to put them in the freezer. This works out because I can take a container out at 8AM with no icepack by 12 it is still partially frozen so it is kept cold and then I can pop it in the microwave and I have a quick lunch or dinner. Chicken chili sounded easy and like a great option for lunch over the next few weeks. My game plan is to make 3 big meals to put into containers that way I have a variety and am not eating the same thing every day. I hope you enjoy this healthy chicken chili 🙂 It is so good and would be even better with cheddar cheese and avocado on top.

Not my most glamorous picture of white chicken chili..but hey.. it sure tastes good!

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Ingredients

  • 3 cans of great northern beans (drained)
  • 1 16oz jar of salsa verde
  • 1.25 pounds of frozen chicken (if using instant pot) Thawed if using crockpot
  • 1TBS of oregano
  • 1 tsp of cumin
  • 1tsp of garlic powder
  • 1tsp of onion powder
  • 1/2 cup of chicken stock
  • Sour cream, cheese, and avocado to top if wanted

Directions:

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Step 1: Combine all ingredients in to a pressure cooker and stir

Step 2: Cook on high pressure for 20 min– when finished perform a quick release and shred the chicken and return to the pot.

Step 3: Top with any additional toppings you would like

 

CROCKPOT Directions

Step 1: Combine all ingredients into a crockpot (do not use frozen chicken– used thawed chicken)

Step 2: Cook on low for 6-7 hours and high for 3-4

 

 

Easiest oven baked crispy chicken fingers

IMG_3087.jpgI am a Cane’s and Slims kind of girl. I crave ranch and chicken fingers. I blame this on chicken finger Friday from my college days. The downfall is that fried chicken is not friendly on the waistline. I was craving a “homey” kind of meal and wanted to come up with a healthier version of chicken fingers. I also love Mac & Cheese. If I was on death row… that is what I would want. A steak, sweet potato, and mac & cheese.  If you are looking for chicken fingers that are healthy and super easy… these are for you 🙂  Y’all I am on the cooking struggle bus. I have been making things but honestly, they have been thrown together weeknight meals that I am too ashamed to share with all of you. I am going to keep trying to post more but my schedule and workload are occupying my life. That shouldn’t be an excuse.. but holy cow I have no time haha. Bare with me as I try to get more diligent at posting “post worthy” recipes and not my “let’s see what I have in my fridge and can whip up for dinner” meals.

Side note: I served my chicken fingers with homemade ranch and Annie’s mac and cheese! Brent wanted buffalo sauce in his so he added some to the ranch and mac and cheese. Not my kind of thing… but hey!

Fun fact: Frozen chicken tenderloins have become my BFF. The get out about a pound at a time and thaw it in the fridge overnight and they are ready for my meal prepping or an easy dinner. Plus… they are way cheaper than buying poultry fresh.

Ingredients:

  • 1.5 lbs of chicken tenderloins
  • 2 cups Panko
  • 2 eggs
  • 1/2 tbs + 1/2 tbs Garlic Powder
  • 1/2 tbs + 1/2 tbs Onion Powder
  • 1/2 tsp + 1/2 tsp  Paprika (note the measurement change)
  • Salt and pepper

Directions: Preheat oven to 430 Degrees

  1. Line a baking sheet with tin foil and spray non-stick cooking spray on the sheet
  2. Place 1 cup on panko on a plate
  3. Add 1/2 Tbs of onion powder, garlic powder, 1/2 tsp of paprika and salt and pepper (set aside)
  4. Crack two eggs into a shallow bowl and beat until mixed (set beside the panko plate)
  5. WE WILL BE DOING THESE IN BATCHES to avoid the panko balling up
  6. First batch: Take half of the raw tenderloins and place on a plate
  7. Your line up should be as followed: Raw chicken, eggs, seasoned panko and greased sheet
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  9. Take one tenderloin at a time and dip into the egg mixture to coat the tenderloin
  10. Place the chicken tenderloin on the panko plate and roll it around until all sides are coated
  11. Place on baking sheet and begin the process again
  12. Once the first batch is done you should be almost out of panko– throw away the plate or grab a new plate if not using a disposable plate
  13. Take a new plate and place remaining 1 cup of panko, 1/2 tbs of onion and garlic powder and 1/2 tsp of paprika + salt and pepper.
  14. Begin the process for the last half of the tenderloins

Once all of the chicken is on a greased sheet spray the top of them with the cooking spray.

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Pop in the oven for 20 min (flipping them at 10 min)

Once they are thoroughly cooked (no longer pink in the center) you can crisp them up!

** Turn broiler setting on high and brown the tops of the chicken tenders until they look crispy. This should take 3 minutes! Keep an eye on them.

  • While my chicken was cooking I made the Mac & Cheese and ranch for dipping 🙂 IMG_3087.jpg

(20 min) Cheese Tortellini and Vegetable Soup

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Brrrrr……. I don’t know about you but here in Northwest Arkansas it has been absolutely frigid. School has started back and I needed a recipe to keep me warm and something that was easy to take to campus. I am not an expert at meal prepping because I really fly by the seat of my pants when it comes to what I am craving for dinner or lunch. I wanted something EASY and yummy, let me tell you… this soup recipe ROCKS.  I put this together in a matter of minutes and have been eating on it for three days and still have a ton of leftovers. Bare with me this semester because it’s going to be a long ride! My goal is to post more and I haven’t quite figured out how to do that just yet with my schedule. It’s definitely going to take me meal planning (die)…. but it’s worth I️t 🙂

Ingredients:

  • 8 Cups Vegetable Stock or Chicken Stock
  • 6 oz of Tomato Paste
  • 10 oz Cheese Tortellini (I used marketside brand)
  • 16 oz Bag of frozen veggies (this is for pure convenience people) use fresh if you want to chop for days.. haha
  • Spices: Garlic Powder, Onion Powder, Parsley, Oregano, Salt, and Pepper
  • 1/2 to 3/4 cup of Heavy Cream

Directions:

  • Bring Vegetable stock to a boil over medium/high heat

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  • Add in tomato paste and mix well- Bring to a low boil

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  • Add in your frozen vegetables and keep simmering (5-6 min)

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  • Add spices and stir

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  • Then add 10 oz of  uncooked cheese tortellini (cook for about 2-4 minutes)

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  • Add in cream and then continue to cook for about 3 more minutes.

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  • Add more cream if you’d like– I probably added about 1/2 and dash of cream.
  • Salt and pepper to taste!

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