Roasted Cauliflower Steaks w/ Thyme

I hope you enjoyed #WWHD!!! Michelle at The Gym Bag Diaries has something up her sleeve for us -- and I can't wait to share it with you. In the meantime, I thought I would post what I whipped up this lovely weekend afternoon -- some steak! Wait, where's the steak? Welp, it's ummm -- the cauliflower! Surprise! The "steak" refers to the thick cut you'll make before roasting this bad boy! And when paired with my Easy Soy Sauce Glaze recipe (here) and some fresh thyme -- get ready to be just as satisfied.

Servings: 4

What You'll Need:

• 1 head of cauliflower
• 1 tbsp garlic powder
• 1 pinch of black pepper
• A good knife!
• Cooking Spray/Oven
• OPTIONAL: A drizzle of my Easy Soy Sauce Glaze
• OPTIONAL: A few sprigs of fresh thyme

BTW -- Thanks to my coworker Kelly for the ADORABLE apron!

The Step-by-Step: 

1. Spray a flat oven pan with cooking spray. Turn on oven to 350 degrees F.
2. Being super careful, hold the cauliflower upside down (stem-up.) Holding the stem with your hands, cut the "excess" cauliflower off (put the knife on the right side of the stem and slice down. Repeat on the left, and you'll have gotten all the "excess." The word is in quotes because we'll still roast it, but it won't be a steak.)
3. Position the knife close to the right edge of the stem. Carefully slice (downwards) all the way down until you slice all the way through the cauliflower. Do this until you have 4 whole slices of stem/cauliflower (should look like picture.)
4. Place cauliflower steaks onto pan. Take "excess" cauliflower and place in extra space on the pan.
5. Sprinkle cauliflower with garlic powder and pepper. Spray again with cooking spray.
6. Roast cauliflower for 20 minutes. Turn up heat to 400 degrees F, and cook for another 10 minutes. 
7. Finish cauliflower with 5 minutes at 450 degrees F.
8. Use a spatula to carefully remove steaks from pan and onto plates (if you use your hands, they may break!) 

The cauliflower will be delicious on it's own, but drizzle with glaze if you have it, and serve with a sprig of thyme. With all the vitamin C and antioxidants it provides, I'd say it's "thyme" to get our cauliflower on! (See what I did there?)

xoxo n

Easy Soy Sauce Glaze

Makes: about 1/3 cup

What You'll Need:

• 1/2 cup soy sauce
• I added in a dash of worcestershire sauce, but completely optional!
• If you're looking to switch it up and go for a balsamic glaze, sub in balsamic vinegar!
• 1/4 cup brown sugar

The Step-by-Step:

1. Combine sauce & sugar, and heat in a small saucepan over medium heat. Use a whisk to makes sure the sugar is all dissolved.
2. Cover, and let cook for 15 minutes. 
3. Use whisk again and give it a quick stir.
4. Let cook for another 5-10 minutes until the sauce gets thick. Turn off heat!

Use this glaze on meats, salads, or even roasted vegetables. Because it has cooked down, the flavor is more pungent, so less is more! Keep the extras in the fridge -- and whip it out to give whatever you're eating an extra punch of flavor!

xoxo n

#WWHD: Buffalo Chicken Salad Wraps

A work week is all about convenience when you're a rockstar -- I mean, that's the only way you're going to get everything done, right? Well, I knew I couldn't do #WWHD without a wrap, being that wraps are the most portable & convenient food besides, well.... an apple. Since you can't have an apple for your entire meal (well, you shouldn't,) I thought I would create an awesome spin on one of my favorite things ever -- buffalo chicken -- and teach you how to wrap it so you can get your nutrients and eat them too. Enjoy.

Servings: 2

What You'll Need:

• 1 small package raw chicken tenders
• 1 egg white
• 1/2 cup buffalo sauce (or, combine hot sauce & melted butter)
• 1/4 cup flour
• 1/4 cup cornmeal (about $1 for a jar at the store)
• 2 wraps (or large tortillas -- go multigrain if you can -- fiber!)
• 2 cups salad greens (go with what you have!)

The Step-by-Step:

1. Combine egg white and 2 tbsp buffalo sauce in a small bowl. Stir together.
2. In another small bowl, combine flour & cornmeal.
3. Take your baking sheet and spray it with cooking spray. Turn on oven to 350 degrees F.
4. Take chicken tenders and sprinkle with a pinch of salt & pepper.
5. One at a time, dunk the tenders in the sauce mixture, then shake off the excess (it shouldn't drip.) Then toss it in the flour mixture. Put it on the pan.
6. When all the tenders have been coated and placed on the pan, bake them for 30 minutes.
7. When time is up, lightly toss the tenders in a little more sauce. (If you are too rough, the coating could fall off. If this happens a little, don't freak -- it still will be delicious.)
8. Bake for another 10 minutes.
9. To make wraps, spread a cup of salad on each wrap. Then split the chicken between the two. Roll up, and cut in half.
10. Serve with even more buffalo sauce, if you're like me :)

xoxo n

For more info about the #WWHD feature, please see the below post, or head on over to The Gym Bag Diaries!

#WWHD: Spicy Shrimp Tacos w/ an Avocado Lime Coleslaw

Maybe it's the Texan in me, but I just can't get over the classic (& delicious) versatility of the taco. I mean, think about it -- there are so many wonderful combinations you can make with whatever you have -- not to mention, a bag of tortillas is pretty much the cheapest thing EVER at the grocery store. My bag of corn tortillas used in this recipe cost me $1.99 and the bag had 18 tortillas. Think about it, that's literally $0.11 per taco. What?

My recipe takes a basic shrimp taco and adds a cool element to it -- making a slaw from cabbage, avocado, and lime. This combination turns into a light, refreshing flavor, that also helps you up your veggie intake! Shrimp can be seasoned like below, or can be bought already cooked/seasoned at the grocery store! Seriously, you can't do any better on a work night, which is why I immediately thought to include it in #WWHD.

Servings: 2 servings of 2 tacos (bag it up for tomorrow's lunch!)

What You'll Need:

• 4 corn tortillas
• Flour tortillas are fine if you have them, but corn tortillas have less calories, and in my opinion, they give you more of that "south of the border" flavor!
• 1 lb medium shrimp (about 16 shrimp)
• 1/4 a red cabbage
• 1/4 an avocado
• Juice of 1 lime
• Salt/Pepper/Old Bay seasoning
• Any cajun seasoning will work!
• If you have seasoning salt (like Lawry's brand), that can sub in for the salt and the Old Bay
• Medium Skillet/Cooking Spray
• OPTIONAL: Garlic Powder & Onion Powder
• OPTIONAL: Oven

The Step-by-Step:

1. In a small bowl, take shrimp and mix with a dash of salt, pepper, and the Old Bay. Set aside.
2. Spray the cooking spray onto the small pan, and heat on the stove. Add shrimp, and let cook for about 5 minutes, stirring. When the shrimp are no longer grey/see-through, they're done. 
3. Slice the cabbage into small slices and put in a small bowl (NOT the bowl that had the raw shrimp in it.)
4. Take the avocado & juice, and blend in a blender until it's all liquid.
5. Take the avocado juice mixture and pour over cabbage. Mix together with your hands and let sit for 5 minutes.
6. In the meantime, take the tortillas and place in the oven. Heat at 350 degrees F for 5 minutes. (If you don't have access to an oven, you can heat them on the stove! Just use cooking spray and heat on a skillet for 30seconds a side!)
7. Assemble the taco by adding the shrimp first, then topping with some slaw. If you have extra avocado, add that on top (get your healthy fats on!)

See -- easy. Do I hear an "Andale Andale, ay, ay, ay"....?

xoxo n

For more info about the #WWHD feature, please see the below post, or head on over to The Gym Bag Diaries!

#WWHD: Crockpot Black Bean Soup w/ a Cilantro Yogurt Sauce

When I think of comfort food, I think of soup on a cool winter night. When I think of a work night, I think of something I can heat up quickly -- without much thought or energy. This black bean soup meets both of those requirements -- comfort & quickness. It takes a while to prepare, but once done, it can be heated in the microwave for 2 minutes and be nice and steamy! I use a slow cooker to make this dish, and there have been times where I put all the ingredients in in the morning, and come home to a house smelling like soup. You can also make this on the weekend and portion it out in freezer bags, so you later can just grab one, heat, and go!

This go-around, I decided to get creative and add a cilantro-yogurt sauce. The recipe is delicious on its own (I've even used it as a spread on a grilled chicken sandwich,) but feel free to let your creative wings soar! Add this yogurt sauce, add some sliced avocado, add some goat cheese crumbles -- do what you want! With this soup made of one of nature's most protein-and-fiber-filled foods, you really can't go wrong.

Servings: about 5 (1 and a half cups of soup each)

What You'll Need:

• 1 bag (16 oz) of dry black beans (about $1.30 at the store)
• 1 medium or large sweet potato
• 1 red onion
• 4 cups chicken broth (go for "low-sodium" to avoid bloating later-on!)
• Some people use vegetable broth -- feel free if you're vegetarian -- but since this soup has no meat, I find that the chicken broth adds some flavor!
• Seasonings (they seem like alot, but they will dilute when the starch from the beans is released)
• 4 tsp salt
• 1 tbsp cayenne pepper
• 1 tbsp cumin
• 1 tbsp chili powder
• A dash of allspice, if you have it
• OPTIONAL: a cup of fresh chopped cilantro (a bunch is $0.50 at the grocery store)
• For the sauce:
• 1/2 a plain greek yogurt package
• 1 cup of fresh chopped cilantro

The Step-by-Step:

1. The night before, chop the onion into small pieces and sweet potato into chunks. Set aside in the fridge. Place black beans and half the chicken broth in the slow cooker, and let soak overnight. (Some people soak the beans in water, then drain it in the morning-- forget it, you want the FLAVOR to penetrate the beans.)
2. The next morning, add in the onion and sweet potato to the beans. Add the seasonings on top. Turn on the slow cooker to "low" and let cook for 8 hours. The day is yours!
3. When the 8 hours is up (your home will smell like a fiesta) -- turn the slow cooker to "off" and in small batches, scoop the soup mixture and blend it in a blender, returning the blended soup to the pot. This allows the insides of the beans to be released, combining with the sweet potato to become a creamy (and delicious) puree. Keep repeating until the soup becomes the texture you want it to be. (I prefer it to be all creamy, but some people like it half & half -- creamy with some whole beans in there -- up to you.)
4. If you're making the yogurt sauce, all you have to do is blend the cilantro with a little bit of water (about a tablespoon) to make a paste. Then, mix in the paste to the yogurt. This is a delicious alternative to sour cream (plus, the yogurt adds lots of protein.)

Top the soup with the sauce, some salsa, avocado, and/or goat cheese crumbles. The possibilities are endless!

xoxo n

For more info about the #WWHD feature, please see the below post, or head on over to The Gym Bag Diaries!

#WWHD: Sweet Potato & Kale Lasagna

There's nothing better after a long day, than a nice, comforting, plate of homemade lasagna. Yes, lasagna. I said it. You might be thinking "Lasagna's hard! Why is she including it in #WWHD?" Well, because with my recipe, you make it once, and eat it 12 times (yes, TWELVE is the number of portions) -- making it ideal to pop in the oven and plan ahead for later (more stressful) times. Easy to freeze, this can be made on a weeknight or a weekend (up to you!) and easily heated-up when you're getting home from work and are just plain starving and tired. With the fresh ingredients and nutrients it provides you, you'll be jumping for joy. Get ready to bust out the wine, the Sinatra, and the latest episode of VH1's Mob Wives (ahem -- it's not like I've done this before.)

Servings: 12

What You'll Need:

• 1 package oven-ready lasagna noodles
• These are a life-saver, you can put them as is into the pan! Can you say hassle-free?
• 1 bottle marinara sauce
• Go for an organic brand, if you can (Giant has "Nature's Promise" for $1.99)
• If you can't go organic, try reading the ingredients on the side of the bottles available -- if you don't recognize something, don't buy it! You want your ingredients to be wholesome!
• 1 bag chopped kale
• 3 medium sweet potatoes (or 2 cans sweet potato puree)
• 8 slices of cheddar cheese (I used Sargento Sharp Cheddar cheese -- the sharper, the more flavor!)
• 1 small tub ricotta cheese (find one that's "low-fat" or "part-skim")
• Should be by the cream cheese in the supermarket
• Oven/13x9 pan (a brownie pan)
• OPTIONAL: 1 package silken tofu
• A great way to sneak in some protein to build strong muscles, especially if you're exercising!
• OPTIONAL: 1-2 fresh tomatoes

The Step-by-Step:

1. Preheat the oven to 375 degrees F.
2. If using fresh sweet potatoes, place them on a baking sheet and bake at 400 degrees F for 45 minutes. When time's up, take out of the oven, and put the potatoes in the fridge to cool down a little bit (about 20 min, be careful!)
3. If you are using fresh tomatoes, chop them up and heat them in a pan with the marinara for about 10 minutes. (This is totally optional -- just a great way to get in more veggies!)
4. When the sweet potatoes have cooled, remove the skins and throw away. Mash the sweet potato in a bowl. Set aside.
5. If you are using the tofu, put in a blender with half of the ricotta. Blend, and set aside in a separate bowl.
6. Take your pan, and spread a thin layer of your marinara mixture onto the bottom of the pan.
7. Cover the marinara layer with a layer of noodles.
8. Take 1/2 of the sweet potato mash and spread it over the noodles (it's okay if it's not perfect!)
9. Spread 1/2 the kale over the sweet potato, and top with another layer of noodles.
10. Spread 1/2 of the ricotta mixture over the noodles, then top with some tomato sauce, then more noodles.
11. Repeat this pattern -- you should be towards the top of the pan by now.
12. Lay the cheddar slices on the top, then spread the last of the tomato sauce mixture on top.
13. Bake for 40 minutes, then take out of the oven to cool for about 20 minutes.
14. Enjoy!

xoxo n

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a note on kale

Kale is QUEEN of winter greens, which is why I chose it for this mid-February post. It is loaded with incredible nutrients like fiber, manganese and Vitamin K, A, B6, and C, which all help you stay strong throughout your day. Not to mention, a cup of kale has only 36 calories, which to me -- screams bang for your buck. You really can't go wrong. Try it, eat it, love it! 

For more info about the #WWHD feature, please see the below post, or head on over to The Gym Bag Diaries!

#WWHD: Southwestern BBQ Chicken Salad

In the spirit of finding something quick to eat (and to kick off this awesome work week challenge  (#WWHD)) -- I'm a big fan of wholesome, filling, and TASTY salads. Yes, salads -- what, did you think I was going to say steak? I mean, yes, steak is also filling and tasty -- but sometimes, thats not what your body really needs after a long day. It needs nutrients, not just protein. In that spirit, the other day -- after a late workout -- I realized I was low on energy, and quickly threw together this salad based on what I had in my fridge. If you do not have the exact brand items, feel free to sub in some spinach or plain salad mix, chicken and barbecue sauce for the meat, or throw together some canned corn and bottled salsa for a similar taste combination. After all, when your day is coming to an end, sometimes you need to be flexible!

Servings: 1

What You'll Need:

• 1/3 a package of Trader Joe's Pulled Chicken in BBQ Sauce
• The package will last you 3 salads, so buy and be happy!
• 2 cups chopped kale
• One bag of kale is about 6 cups!
• 2 tbsp Trader Joe's Chile Corn Salsa
• Drizzle of Olive Oil

The Step-by-Step:

1. Heat chicken per package directions (about 2-3 minutes)
2. Arrange kale on plate.
3. Spread corn salsa over the kale.
4. Top with the chicken, and drizzle with some olive oil.

So easy, trust me, you won't miss the steak.

xoxo n

For more info about the #WWHD feature, please see the below post, or head on over to The Gym Bag Diaries!

Table Haven & The Gym Bag Diaries proudly present... "A Work Week of Healthful & Delicious"

Everyone meet Michelle (Williams) McAllister!
(Ummm.... ab envy is completely understandable.)

Let me be very clear, fitness and nutrition are both needed for a healthy life. It's like a two-sided scale -- you have to have both together or else you're not in balance! With that being said, Michelle's fitness and my nutrition have teamed up to bring you "A Work Week of Healthful & Delicious" -- 5 recipes over the course of the next 5 days.

Michelle is an old college friend of mine (we met freshman year in business orientation) who now has her own fitness blog, The Gym Bag Diaries. I mentioned this before, but this upcoming week, February 17-21, Table Haven is partnering with GBD. Michelle & I have been working together over the past few weeks, and I am so excited to show you what's to come!

Guaranteed, these recipes are:

• Tasty -- if it doesn't taste good, what's the point?
• Easy -- if it takes forever to make or requires pro-chef skills, what's the point?
• Healthy -- if it's not providing you with the nutrients you need to be a superstar in your day-to-day life, again, WHAT'S THE POINT?

Stay tuned for #WWHD Recipes, and in between posts, check out what Michelle has to say here about getting your move on!

xoxo n (& m)

"Cake Mix is Cupid" Devil's Food Cupcakes w/ Homemade Chocolate Ganache

This Valentine's Day, I thought I would share this amateur-friendly recipe so you can make something special for the honey in your life, whoever they may be (hey, even yourself!) The great thing about this recipe is that it makes you look like a professional! I even recruited some help from one of my favorite books of all time (more info below.) And just in case you were wondering -- ganache is an icing made from melted chocolate. I like it because not only does it make anything and everything look fancy, but it's richer than regular old bottled icing -- making you completely satisfied after just one cupcake.

Servings: about 15 cupcakes

What You'll Need:

• 1 box Devil's Food Cake Mix
• Yup, cake mix.
• Yea, I said it.... cake mix.
• Hear that? That was more free time for you to hang with your Valentine. Pick your battles. You're welcome.
• I used Pillsbury brand (found at Target.)
• Oil & Water (however much it asks for on the cake mix box)
• Egg Whites (however much it asks for on the cake mix box)
• By using the whites instead of the whole egg, you save calories and the cakes come out amazingly fluffy and light.
• 1/2 a bag of semi-sweet chocolate chips
• 1/2 a large bar of dark chocolate 
• I used Ghirardelli's brand, 60% Cocoa (can find on the baking aisle)
• 1/2 a stick of unsalted butter
• 1/4 cup heavy cream
• 1 tablespoon vanilla extract (or imitation vanilla, if thats what you have)
• 1/2 teaspoon salt
• Optional: Decorations
• I highly recommend the ladies at Cake Craft Shoppe in Sugar Land, TX. There's nothing better than supporting small hometown businesses. I always stock up at their store when I'm home, and they just opened up an online store! (click here.)
• Note: All decorations on these cupcakes, including the rose gold cupcake papers, came from CCS!



No worries -- They'll look still look great without decorations!

• Another online option: BakeItPretty

The Step-by-Step:

1. Bake the cupcakes following the directions on the cake mix box.
2. Let cool for at least 30 minutes before turning your attention to the ganache.

For the ganache/decorating:
(Adapted from "Organic and Chic" by Sarah Magid)

1. Chop the dark chocolate and the butter into small pieces.
2. Place all the ingredients (chips, chocolate, butter, vanilla, cream, salt) into a saucepan (Amateur translation: a small soup pot.)
3. Place the pan on the stove, turn the heat on to medium, and stir with a whisk immediately -- do not stop! 
4. When the chocolate has melted (about 30-45 seconds,) take the pan off the stove.
5. Give the ganache a quick mix again with the whisk to make sure everything's melted & combined.
6. When you're ready, take a cupcake, flip it over, and dip the top into the ganache. Repeat until all cupcakes have been "iced." Dunk them all a second time and set aside.
7. After about 10 minutes, decorate! (if you're using glitter, put the cupcakes in the fridge for 20 minutes so you won't have a paintbrush/ganache fail.)

I hope you have the most romantic Valentine's Day filled with love.

This is certainly a great start ;)

xoxo n&a

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A Recommendation/Review:

One of my first (and still favorite) baking books is "Organic & Chic" by Sarah Magid. Filled with great recipes, easy-to-learn techniques, and even cute family photos/drawings from her kids, this book is a must if you're interested in baking with health in mind. She even has a section on "reformed junk food" like Ding-Dongs and Twinkies, using organic ingredients. For this recipe, I took her ganache recipe and halved it -- I also used a little bit more vanilla, and used a 60% cocoa instead of a "at least 70%" (I don't like dark chocolate to be crazy strong.) Conclusion: I highly recommend you add this book to your library.

Fire Salad w/ Shrimp, Blackberries & Goat Cheese

In the few days I've been in Arlington (see a few posts back,) I've had the wonderful opportunity (read: excuse) to try out the local dining scene. Luckily, as I've discovered, I live close to this incredibly local eatery named FireWorks Pizza. They have amazing pizza varieties (the first time Austin tried balsamic glaze,) spicy-glazed wings, drinks, and most importantly in my experience -- salad. Yup, I said it -- salad. At a pizzeria. (back story: Austin & I were going to a movie later and I was saving myself for the yummy popcorn.) Anyways, I tried my hand at a salad with goat cheese, candied pecans, and blackberries. It was DELICIOUS! I didn't even feel like I was "eating what I was supposed to eat." So delicious in fact, I decided to make my own. My version doesn't have pecans or the dressing they made, but I used a plain olive oil to deliver the healthy omega-3 fats my body craves to perform at it's best.

Servings: 1

What You'll Need:

• 5 medium shrimp (raw, or frozen)
• Cooking spray
• A pinch each of Salt/Pepper
• Some good ol' Old Bay
• 2 cups salad mix (about half the bag)
• 2 tbsp Goat Cheese crumbles (a container is about $4)
• About a handful of blackberries
• If you don't have blackberries, blueberries or strawberries (even green apple chunks!) work perfectly instead!
• About 1 tbsp olive oil

The Step-by-Step:

1. Put the shrimp and seasoning in a bowl. Mix together well with your hands. Let sit in fridge for 10 minutes.
2. Spray a small pan with cooking spray. Turn on the stove to medium heat and add shrimp to pan. Cook for about 5 minutes, stirring every now and then until shrimp is no longer see-through. Turn off heat.
3. Place salad mix on plate (or bowl.) Add goat cheese and blackberries, then shrimp.
4. Drizzle with some olive oil, and sprinkle just a little more salt & pepper on until it tastes right to you.
5. Enjoy!

xoxo n

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A word on shrimp

When you hear bodybuilders talk about eating protein, you'll probably hear them talk about how much chicken breast they eat. But I beg to differ -- shrimp is actually one of the most amazing proteins there are -- in my opinion -- especially if you're trying to get a big bang for your calorie buck. A raw medium-sized shrimp is about 7 calories -- yes, SEVEN. So, even though I am a fan of chicken, shrimp is a nice treat for me! If you are pressed for time, some seafood sections at the grocery store offer it already cooked, and sometimes already seasoned too! Literally, all you would have to do is take it out of the container and put it on your salad!

Clarendon Blvd. Tofu Tikka Masala

Well, I just moved into my new apartment in Arlington!
I'm so excited!!!!!

Not only is it AMAZING, but it has a rooftop pool, sundeck, and a gym (not to mention an adjacent Starbucks -- so dangerous!) Another thing -- for the first time in my DC-area life -- a Trader Joe's is in walking distance! Which makes it so much easier for me to make more spontaneous meals that are healthy, delicious, and not to mention -- adventurous in ingredients. This morning, I woke up and walked to TJ's to get some groceries. Craving some Chicken Tikka Masala (an amazingly yummy Indian dish, if you have yet to try it,) I decided to pick up some tofu knowing I had some Tikka Masala sauce already in my pantry. I sautéed it with some TJ's country potatoes (feel free to leave this out if you don't have.) Well, when I reached for the Tikka Masala sauce (keep in mind, it's 9 PM and I'm super comfy in my pajamas at this point....) I saw that the package had a 7.27.2013 "best by"date -- yes, a whopping 7+ months ago. Not gonna happen. So -- I was almost tempted to sub in tomato sauce instead, but I knew I had to give the Tikka Masala a go. I got suited up (puffy coat and all) and got even more exercise by trekking it down Clarendon Blvd. to Whole Foods (also in walking distance -- I'm amazed.)

I hope you enjoy.

Servings: 4
Calories: 513 (with all brand ingredients below; per MyFitnessPal... also see note below.)

What You'll Need:

• 1 package Trader Joe's "Country Potatoes with Wild Mushrooms and Haricots Verts"
• 1 package Trader Joe's sprouted extra firm tofu 
• Tofu is an amazing and inexpensive source of protein, but feel free to use chicken or any other meat instead!
• 2 packages Saffron Road Tikka Masala simmer sauce 
• Works just as well with 1 package, but I like it runny =)
• 1 cup dry brown rice
• Stove/Pots

The Step-by-Step:

1. Place about 2 cups water in a pot, cover it, and let it heat on the stove until it's boiling (about 10 min.)
2. When the water is boiling, add in the brown rice. Stir and cover. Turn down the heat a little.
3. While the rice is cooking, take a separate pot and spray with some cooking spray. Add in the country potatoes and heat until cooked through.
4. Cut the tofu into cubes and stir it into the potatoes.
5. After about 5 min, add in the sauce.
6. Add a little salt and pepper, and stir.
7. Check the rice (it should take about 25 min to cook if you add it to boiling water, which we did.) If it's ready, serve 1/2 cup of cooked rice on the plate and top it with the Tikka Masala mixture.
8. Optional: I cut up some strips of kale and used it as a garnish -- feel free to do the same!

xoxo n

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A Note on Calories

This is the first recipe I've posted with specific calorie amounts, because this is the first post with I've written with specific brand-name ingredients. I did so because its what I had on hand, and plus, quite honestly, every once in a while its easier to use something that's premade if you trust the ingredients on the package. I definitely read the ingredients of the simmer sauce and the country potatoes and I approve of them. And honestly, I have no idea how to make Tikka Masala sauce from scratch (right now; give me a week or so to research!) Anyways -- my point is -- premade ingredients or "shortcuts" are good every once in a while, as long as you enjoy them in moderation. When I plugged in these specific ingredients into my calorie counter app, My Fitness Pal, it said there was 513 calories per serving. Obviously, you can change the calorie amount  if you do any of the below:

Change the ingredients (if you use chicken instead of tofu, or 1 package of sauce instead of 2)
Change the portions (if you divide the food into 5 portions instead of 4, the calories per meal will go down. The opposite happens if you make this only 3 meals compared to 4.)

I hope this meal turns out as yummy and as satisfying for you as it did for me!

Enjoy the nutrients, and enjoy the calories =)

Where's Waldo?

Now, its safe to ask where in God's name I've been these past few post-less weeks. And it's completely fair. I have been missing in action. But, to my credit, it's been just that -- ACTION. So much has happened in my life in the recent past that I must share with you all, my support -- here virtually on the blog and on social media, as well as physically thru coworkers, family members, and loved ones. (I love you guys! -- keep asking me for recipes or how to chop garlic; it brings a smile to my face!)

So, with no more delay, some updates:

Gala time! I loved this dress!

1) A NEW JOB
Starting at the end of this month, I'll be moving from a financial role at my company to a consulting role! I'm looking forward to trying something new -- coming face to face with our federal clients is such an exciting thing!

2) A NEW APARTMENT
This week, I'm making the move from my Washington, DC apartment to a 2BR in Arlington -- not as Carrie Bradshaw as my old place, but I'm excited to be able to walk to work and enjoy the new scene. Plus, I'm living with my friend Lucy!

3) A SHOUTOUT
I've been a WELLO user over the past few months (a website where you can take fitness classes with a trainer via webcam,) and they put my testimonial on their blog! I'd say check it out here ASAP!

4) A GALA
Austin's fraternity (Phi Beta Sigma) turned 100 on Jan 9! It was founded at our beloved Howard University in 1914 and now has hundreds of thousands of members. It was really fun to be styled by my fabulous friend Lori Witherspoon of LL Styling, dress up, and attend the Centennial Gala and be part of history. And, honestly, I loved that people could tell I've been eating healthy ;)

5) A BETTER RELATIONSHIP
It sounds cheesy, but since visiting Houston for the holidays, I've started a habit of going on walks and listening to worship music -- I breathe deeply and look at the trees -- what God has made. When I can't have my "faith walk," I'll listen to my Kari Jobe pandora station on my commute. I've always believed in God, but lately I feel an intimacy with Him -- I know that he truly orders my steps, and it's a great feeling!

6) A NEW PARTNERSHIP

Hanging with family on New Year's!

One of my old college friends, Michelle Williams McAllister, has started a fitness blog called The Gym Bag Diaries! In a few weeks, we'll be doing a collabo with great workouts & healthy recipes you can whip up in a snap, and I am so excited! Welcome to the blogosphere, Michelle!

7) A NEW WEIGHT
Since last fall, I've lost approx 13 lbs. Healthy eating, people. Follow me on MyFitnessPal at @neilsonnata. Let's do this!

8) PEACE OF MIND
A lot of amazing things have been happening in my life lately, and all I can do is be grateful. Between my faith walks, and knowing I have great people in my life, I cannot help but be grounded in why I am here on Earth. I am here to glorify God in everything I do -- in every day -- and He will show me His grace. When you live your life to bring glory, even when you don't get the results you want, it's not as tough of a pill to swallow because you know you did it whole-heartedly. With that being said, its time I started using Table Haven as a way to bring Him glory. I know the Lord did not give me this knowledge of my kitchen to keep it bottled up inside, no matter how busy I get. To start off, here's three recipes to get us back on this journey together.

Honey Mustard Baked Chicken with Thyme (link here)
Easy Mexican Chicken (link here)
Roasted Broccoli with Sea Salt (link here)

xoxo n

Easy Mexican Chicken

Personally -- I am a HUGE fan of Mexican cuisine. In fact, some of the proudest cooking moments I have include figuring out how to skinny up Mexican dishes without sacrificing flavors and still keeping the essential nutrients our bodies need -- as some "diet" foods seem to forget.

What many people don't know when they are trying to get healthy is that Mexican food is actually quite flavorful naturally. When you think of ingredients like tomato salsa, fresh cilantro, and avocadoes -- these are all things that are of the EARTH (meaning your body will thank you for them.) With that being put out there, look at this amazing way to cook some Mexican chicken that's friendly to your body -- and have your cheese and eat it too. Seriously, it was so easy to make, Austin & I went ice skating in Silver Spring afterwards.

Servings: 6

What You'll Need:

Austin's first time skating! Such a sweet idea!

• 3 large raw chicken breasts (get a 3-pack in the grocery store)
• 1 jar salsa (Some like Medium, but I get Hot for that spicy kick!)
• Tip: You may think all salsas are the same, but look at the ingredients list of the brands you're considering. I liked Newman's Own because I could understand what goes into it! Nothing sketchy about things like "tomatoes" and "onions."
• 1 cup reduced-fat shredded Cheddar Jack cheese (Sargento makes this)
• 1 avocado
• A Slow Cooker (Don't think they're expensive like I thought for so long..... I got mine for $15)
• A SLOW COOKER IS THE BEST THING YOU'LL EVER BUY (more on this in a later post)
• Here's one for $16: Click here
• Oven + 13x9 Pan (a brownie pan)
• Optional: Fresh Cilantro

The Step-by-Step:

(inspired by a Pinterest post)

1. Rinse the chicken breasts gently with some cold water. Pat dry with some paper towels.
2. Pour 1/3 of the salsa into the bottom of the slow cooker.
3. Take each chicken breast, and slice it in half horizontally (so one long cut from left to right.) You should now have six pieces of chicken.
4. Place two pieces of chicken in the slow cooker, then top with more salsa. Repeat until you place all chicken in the cooker and top it with salsa. If you want some extra spice, feel free to add a little bit of cayenne pepper.
5. Put the lid on the slow cooker, and let it cook on "Low" for 3 hours.
6. Transfer the chicken to the pan, and top it with the remaining salsa mixture from the slow cooker.
7. Let bake at 350 degrees F for 30 minutes until cooked through.
8. Slice the avocado. Get the cheese measured and ready.
9. Remove the pan from the oven and top each chicken piece with avocado slices. Sprinkle the whole pan with the cheese. If you have cilantro, rip the leaves and sprinkle over.
10. Let bake for 5 more minutes so the cheese can melt into stringy goodness.

See, I told you -- super easy.
Not to mention -- it makes for EXCELLENT left-overs that you can easily freeze and reheat. Check my Instagram (@natalieneilson) for the mexican chicken salad I made the day after!

Happy eating!
xoxo n

Simply Roasted Broccoli w/ Sea Salt

The perfect year-round side dish that never fails.

You're actually going to be surprised how easy it is.

No, but like, really surprised.

So surprised, I'm not even going to give you the recipe in the normal layout.

Get ready to get centered.

Take broccoli.

Wash gently in cold water.

Cut off florets (part that look like mini-trees)

Put on oven pan with cooking spray.

Sprinkle with a dash of salt.

Roast in the oven at 400 degrees F for 30 minutes.

You're done.

Deliciousness.

Be surprised, broccoli rockstar.

xoxo n.

Honey Mustard Baked Chicken w/ Thyme

Who doesn't love Honey Mustard? Well, better question -- who grew up not liking it? That would be ME. In my tradition Jamaican family, Honey Dijon was just not on the condiment shelf. Now that I'm an adult, its flavor is calling me -- like a siren to a pirate -- that was random, I know -- but seriously.

I found this pin on Pinterest around the holidays when I was looking for a creative chicken dish to contribute to our Christmas dinner table. Nothing too crazy, I still wanted everyone to enjoy it -- and of 7 people with different tastes, I knew this would be hard. The original sharer of the recipe uses rosemary, but I chose to add fresh thyme that my Mom was already using that day (it's a Jamaican staple) as well as add more spice for that kick I love. Plus, I didn't feel the need to add red wine vinegar. The maple syrup was a hit out the ballpark -- the combination of sweet and savory reminded me of going out for Chicken & Waffles here in DC (if you aren't familiar with it, just think of amazingness.) And like I kind of mentioned before, Honey Mustard is a pretty fantastic siren that will (literally) rock your boat.

Serves 10 people (2-3 people per chicken breast used)

What You'll Need:

• 1 tbsp olive oil (or cooking spray if you have that)
• 4 chicken breasts
• 1/2 cup maple syrup (I used the "Light" version to cut back on calories)
• 1/2 cup honey mustard
• Salt & Pepper
• Foil
• Fresh Thyme (if you have another herb like oregano, rosemary, or basil, get creative!)
• Money-Saver: Italian Seasoning works here too. You can buy it for about $1.50 on the spice aisle at the grocery store. I even saw it at my CVS.
• Oven & 13x9 Pan (a brownie pan)

The Step-by-Step:

...

1. Spread olive oil in pan (or spray with cooking spray.)
2. Rinse the chicken breasts gently with cold water. Pat dry with paper towels, and place in pan side-by-side.
3. Sprinkle each chicken breast with salt and pepper. (If you like spice, add more pepper, you flavor beast!)
4. In a mixing bowl, combine syrup and mustard. Add a little thyme and stir. (I added even more pepper here!)
5. Pour the syrup mixture on top of the chicken breasts.
6. Cover with foil.
7. Bake at 375 degrees F for 45 minutes.
8. Take off foil and put back in the oven for 10 more minutes.
9. Remove from oven and add more thyme. Slice the breasts and serve.

I have to admit -- I've made this many times since Christmas dinner. I missed it, and it's so easy.

I actually go to the store and buy fresh thyme because it smells like my mommy!

xoxo n

Side Note:

My aunt visiting from Jamaica said she doesn't usually like chicken breast because it gets dry, but this was the best she's ever had! This will officially be a Neilson staple. Let me know if it becomes one of yours too :)