Welcome to your first Healthy=Happy Newsletter! We are so happy you are here!
WHO IS BASIC?
Co-Owners Nely Ward and Jennifer Macha are two friends with lots of grand adventures, an endless amount of laughter, and a shared passion for healthy living. Basic Nutrition is a passion project based on their mutual belief that healthy living is happy living, always looking for the good in others, believing in the power of positivity, and thinking a little hard work goes a long way.
REASON BEHIND THE HEALTHY=HAPPY NEWSLETTER
In keeping with our mission to Encourage + Inspire Healthy + Active Lives, we’ve decided to launch a Healthy=Happy Newsletter Subscription. The goal of this is to make living healthy and happy lives a little easier by providing weekly content that helps you on your health journey. Each week you will receive healthy recipes, a grocery list complete with exactly what you need to buy, no equipment necessary exercises and health and a health + wellness article.
Our efforts are to simplify healthy living for you, so that you can live your #Healthiest and #Happiest life!
WORKOUT:
THE ASCENT
18 min workout (Abs, Arms, Legs, Shoulders)
We call this workout the Ascent because we begin by climbing our own “fitness mountain” with an ascent workout. The exercises begin relatively easy and progressively become harder with each movement. You got this!
RECIPES:
Below is an overview of this week’s recipes, followed by a comprehensive Grocery List with all the items you need to make each meal as well as the recipe card for each meal.
Chicken with Spicy Mustard, Lemon Roasted Potatoes & Asparagus
This easy recipe is packed with lots of flavors. It’s healthy and incredibly delicious.
Philly cheesesteak Skillet
Philly Cheesesteak: but make it low carb and from whole foods. It’s all the flavor, PLUS the confidence that you’re eating something that is healthy.
Portobello Mushroom Pizza
Portobello mushroom pizza flips the typical pizza on its head! Use the mushroom as a crust for an easy dinner or side dish.
Jerk Shrimp Salad
This Grilled Shrimp Salad is bursting with freshness, flavor, color and crunch. It’s easy, casual and absolutely delicious.
Sausage & Egg Breakfast Casserole
Make this Sausage and Egg Breakfast Casserole recipe to feed a crowd. It’s loaded with sausage, egg, and cheese for a hearty breakfast.
** expand the recipes below for instructions & individual recipe ingredients**
Chicken with Spicy Mustard, Lemon Roasted Potatoes & Asparagus
Ingredients
Chicken with Spicy Mustard
- 2 lb boneless, skinless chicken breasts
- 3/4 tsp salt divided
- 3/4 tsp pepper divided
- 2 tbsp olive oil
- 1/2 cup mayonnaise
- 1/4 cup yellow mustard
- 1 1/2 tsp sriracha
- 3/4 tsp paprika
- 2 cloves garlic minced
Lemon Potatoes & Asparagus Side
- 1 lemon
- 1 1/2 lb red potatoes small; cut into wedges
- 6 tbsp olive oil divided
- 3/4 tsp salt divided
- 3/4 tsp pepper divided
- 1 1/2 lb asparagus trimmed
- 3/4 tsp garlic powder
Instructions
Main Dish Instructions
- Sprinkle chicken with 1/2 tsp each salt and pepper. Cook chicken in hot oil in a large skillet over medium-high heat 5 to 6 minutes per side or until done.
- Meanwhile, stir together mayonnaise, mustard, Sriracha, paprika, 1/4 tsp each salt and pepper, and garlic. Serve sauce with chicken.
Side Instructions
- Preheat oven to 450F. Grate zest and squeeze juice from lemon.
- Toss together potatoes, 1/4 cup oil, lemon zest, lemon juice, and 1/2 tsp each salt and pepper on a large rimmed baking sheet; spread in a single layer. Roast 5 minutes.
- Toss together asparagus, 2 tbsp oil, garlic powder, and 1/4 tsp each salt and pepper on another large rimmed baking sheet; spread in a single layer. Add to oven with potatoes.
- Roast 12 to 15 minutes or until potatoes are browned and tender and asparagus is tender and slightly charred on tips.
Nutrition
Philly Cheesesteak Skillet
Ingredients
- 2 lb Flank Steak or use skirt steak
- 3 tbsp Olive Oil divided
- 2 Onions sliced
- 2 Bell Peppers sliced; any color
- 1 cup Shredded Italian-Blend Cheese*
Instructions
- Preheat broiler. Sprinkle steak with salt and pepper, if desired. Cook steak in 1 tbsp hot oil in a large skillet over medium-heat for 4-5 minutes per side or to desired doneness. Let stand 5 minutes; think slice across the grain.
- Meanwhile, cook onions and bell peppers in 2 tbsp hot oil in a large ovenproof skillet over medium-high heat 8 minutes, or until tender.
- Add steak to vegetables, stirring to blend. Top with cheese. Broil 2 to 3 minutes until melted.
Notes
Nutrition
Portobello Mushroom Pizza
Ingredients
- 6 Portobello Mushroom Caps cleaned
- 1 10 oz pkg Frozen Veggie Crumbles
- 1/2 cup Red Bell Pepper chopped
- 1/2 cup Onion chopped
- 1 clove Garlic minced
- 2 tbsp Olive Oil
- 1 5 oz pkg Baby Spinach
- 1/4 tsp Salt
- 1/4 tsp Pepper
- 1 cup Pizza Sauce
- 1 1/4 cup Shredded Mozzarella Cheese
Instructions
- Preheat the oven to 425F. Remove gills from mushrooms using a spoon.
- Cook crumbles, bell pepper, onion, and garlic in hot oil in a large nonstick skillet over medium-high heat 4 to 5 minutes or until tender. Stir in spinach, salt, and pepper; cook 1 to 2 minutes or until wilted.
- Place mushrooms on a greased large rimmed baking sheet. Spoon pizza sauce over mushrooms. Top with vegetable crumbles mixture and cheese.
- Bake 10 to 12 minutes or until mushrooms are tender.
Nutrition
Accordion Content
Jerk Shrimp Salad
Ingredients
- 2 lb Frozen Shrimp raw, peeled, deveined & thawed
- 1 tbsp Olive Oil
- 1 tbsp Caribbean Jerk Seasoning
- 1 Pineapple cored & cut into 1/2 inch thick slices
- 1 Red Onion cut into 1/4 inch thick slices
- 1 pkg Romain Lettuce Hearts chopped
- 1 15 oz can Black Beans drained and rinsed
- 1/2 16 oz bottle Ranch Dressing
Instructions
- Preheat grill or grill pan to medium-high heat. Toss shrimp with oil, and sprinkle with seasoning. Thread shrimp onto metal skewers.
- Grill shrimp, covered, 2 minutes per side or until done. Grill pineapple and onion 2 to 3 minutes or until browned and tender. Cool.
- Toss romaine with beans. Top with shrimp, pineapple, and onion. Serve with dressing.
Nutrition
Accordion Content
Sausage Egg Breakfast Casserole
Ingredients
- 1 16 oz pkg Italian Pork Sausage ground
- 1 26 oz pkg Frozen Hashbrowns thawed
- 1 8 oz Shredded Colby-Jack Cheese
- 12 Eggs large
- 1 1/4 cup Milk
- 3/4 tsp Salt
- 3/4 tsp Pepper
- 2 16 oz Fruit Containers of Deli Fruit for Side
Instructions
- Preheat oven to 375F. Cook sausage in a large skillet over medium heat until browned and crumbly; drain well.
- Stir together sausage and all remaining ingredients in a large bowl. Spoon into a lightly greased 13×9 inch baking dish. Bake 50 to 55 minutes or until center is puffed and set.
- Serve fruit alongside casserole.