A Sweet Pea Chef 2017-05-23T03:30:38Z https://www.asweetpeachef.com/feed/atom/ WordPress Lacey Baier https://www.asweetpeachef.com <![CDATA[Parmesan Roasted Green Beans]]> https://www.asweetpeachef.com/?p=21215 2017-05-21T04:21:17Z 2017-05-20T13:00:09Z Do you ever really want a home-cooked meal, but don’t want to hassle with making an elaborate side to go with your main protein? We seem to always pin the protein down, but go completely blank when trying to decide on what side should go with it. Often times, on busy and tired weeknights, this turns...

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Parmesan Roasted Green Beans | Just 5 ingredients and 20 minutes to make this tasty and healthy veggie side! | A Sweet Pea Chef

Do you ever really want a home-cooked meal, but don’t want to hassle with making an elaborate side to go with your main protein?

We seem to always pin the protein down, but go completely blank when trying to decide on what side should go with it.

Often times, on busy and tired weeknights, this turns into scrapping the whole dinner and figuring something else out entirely.

Parmesan Roasted Green Beans | Just 5 ingredients and 20 minutes to make this tasty and healthy veggie side! | A Sweet Pea Chef Parmesan Roasted Green Beans | Just 5 ingredients and 20 minutes to make this tasty and healthy veggie side! | A Sweet Pea Chef

But, there’s a simple solution that takes no time at all and you probably already have all the ingredients in your house right now.

<<BTW I’m totally curious if you do because it’s super possible.>>

These parmesan roasted green beans require just 5 ingredients and only 20 minutes to make.  Seriously.

All you need is the following:

  • fresh green beans
  • parmesan
  • sea salt
  • olive oil
  • garlic powder (could also used minced fresh garlic, but it’s easier to burn)

Awesome, right?

Parmesan Roasted Green Beans | Just 5 ingredients and 20 minutes to make this tasty and healthy veggie side! | A Sweet Pea Chef

In just 20 minutes, you’ve got amazingly yummy green beans, hardly any clean-up (just throw out the parchment paper), and a happy family who got to enjoy a home-cooked, healthy, and delicious meal.

Don’t like green beans or only have a different veggie on hand?

No worries – this recipe works really well for most vegetables and starches…we’ve made it with carrots, red potatoes, broccoli, cauliflower, asparagus, brussels sprouts and a few others – the roasting time might vary a little here and there, but it’s still a great go-to recipe to tweak and make your own.

Parmesan Roasted Green Beans | Just 5 ingredients and 20 minutes to make this tasty and healthy veggie side! | A Sweet Pea Chef

So…who has everything they need to make this recipe today without even going to the grocery store?

Parmesan Roasted Green Beans

 

Sharing in the comments below!

Parmesan Roasted Green Beans

These parmesan roasted green beans are so easy to make and only require 5 ingredients!

  • 1 lb fresh green beans (, trimmed)
  • 2 tbsp olive oil
  • 1/2 tsp sea salt
  • 1/4 tsp garlic powder
  • 2 tbsp parmesan (, grated (plus more for garnish))
  1. Preheat your oven to 400 degrees F and line a rimmed baking sheet with parchment paper.

  2. Add the green beans, olive oil, sea salt, garlic powder, and parmesan onto the baking sheet and toss to coat evenly.
  3. Next, spread the coated green beans out evenly over the baking sheet.
  4. Place in the oven and roast for 15-20 minutes, tossing halfway through.

This post contains affiliate links for products I use regularly and highly recommend.

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Lacey Baier https://www.asweetpeachef.com <![CDATA[Why hummus is my fave unofficial meal]]> https://www.asweetpeachef.com/?p=21081 2017-05-13T21:59:13Z 2017-05-13T12:00:26Z Today, as an ode to hummus and as a celebration of National Hummus Day, I’ve partnered with Sabra Hummus to bring you my fave unofficial meal (and why I love it so much!). One of the biggest complaints I hear from people trying to follow a healthier lifestyle is their constant struggle with snacking. They...

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Why Hummus is my Fave Unofficial Meal | Love me a quick pre-dinner meal of hummus and veggies. | A Sweet Pea Chef #ad

Today, as an ode to hummus and as a celebration of National Hummus Day, I’ve partnered with Sabra Hummus to bring you my fave unofficial meal (and why I love it so much!).

One of the biggest complaints I hear from people trying to follow a healthier lifestyle is their constant struggle with snacking.

They snack too much…

They snack on the wrong things…

They snack at the wrong times…

They snack so much and that they can’t stop…

Sound familiar?

Why Hummus is my Fave Unofficial Meal | Love me a quick pre-dinner meal of hummus and veggies. | A Sweet Pea Chef #ad Why Hummus is my Fave Unofficial Meal | Love me a quick pre-dinner meal of hummus and veggies. | A Sweet Pea Chef #ad

Snacking can be a big problem if you’re trying to get on top of the food you’re eating and you’re wanting to feel in control.

So, what’s my best advice?

Eat more.

Yup.

(Stay with me here)

My best advice is to actually PLAN to eat more — build in actual meals and even schedule them.  Heck – use a phone alarm to set multiple alarms throughout the day to say, “Go eat!”  I used to and found it very helpful to stay on track.

The more wholesome, healthy, and nutritious food you can plan on eating during the day, the less you’ll snack on useless, unhealthy junk.

Why Hummus is my Fave Unofficial Meal | Love me a quick pre-dinner meal of hummus and veggies. | A Sweet Pea Chef #ad

That’s why my fave unofficial meal is simple and fresh hummus and veggies.

Wait — so I get to dip delicious, crisp veggies into a creamy, super flavorful, high protein, and satisfying hummus?  Okay!

And when I’m in a rush and don’t have the time or ingredients to make my own homemade hummus, I grab Sabra Hummus since it’s delicious, has tons of great flavors, and is ready to eat straight from the fridge.

Plus – if you have meal prep containers, I highly recommend prepping your veggies ahead of time – choose fresh vegetables that will last for days in the fridge once cut, like carrots, cucumbers, bell peppers, and snap peas.  You’ll be so glad you did.

Then, when you’re ready for your quick meal, grab the prepped veggies and your Sabra Hummus and enjoy!

Why Hummus is my Fave Unofficial Meal | Love me a quick pre-dinner meal of hummus and veggies. | A Sweet Pea Chef #ad

Seriously – eating better doesn’t have to be boring or bland.  So grab yourself some Sabra Hummus and a bunch of fresh veggies and you’ve got yourself a good thing going for an afternoon or pre-dinner meal.

Happy National Hummus Day!

This is a sponsored post written by me on behalf of Sabra Hummus.
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Lacey Baier https://www.asweetpeachef.com <![CDATA[ASPC Viral Food Video Digital Workshop]]> https://www.asweetpeachef.com/?p=21109 2017-05-05T03:50:55Z 2017-05-06T13:00:16Z Ever wondered how those engaging square recipe videos on Facebook and Instagram get made? Have a food blog and want to get your brand out to millions of people? Been putting off learning how to make your own recipe videos because you’re overwhelmed? Interested in turning your blog into a thriving business? Good news! Dustin...

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ASPC Digital Food Video Workshop | Introducing ASPC's new digital food video workshop! | A Sweet Pea hef

Ever wondered how those engaging square recipe videos on Facebook and Instagram get made?

Have a food blog and want to get your brand out to millions of people?

Been putting off learning how to make your own recipe videos because you’re overwhelmed?

Interested in turning your blog into a thriving business?

Good news!

Dustin and I are officially launching our viral food video digital workshop!

Starting last year, we started running food video workshops to help teach food bloggers and culinary professionals how to create their own viral food videos. The workshops have ranged from 2 hours to 2 days and were all offered in Austin, Texas.

ASPC Digital Food Video Workshop | Introducing ASPC's new digital food video workshop! | A Sweet Pea hef

In the workshops, we teach how to plan, prep, shoot, light, edit, and market your own amazing food videos BUT one thing kept coming up as we offered the workshops…

Do you have a digital workshop?  

and…

I can’t make it to Austin, but would love to do this online!

Because of this, Dustin and I are super duper excited to announce that, on Monday, May 15, 2017 we’re releasing a DIGITAL version of our viral food video workshops!

What will we cover in the digital workshop?

EVERYTHING we cover in the in-person workshop…and then some!

With this new digital course, you’ll get lifetime access to all lessons and coursework, a private Facebook group where you can get instant assistance, feedback on your latest videos, tips and tricks from others, and the support you need.

We’ll make sure you to feel as confident after taking this digital video course to make your own videos. To make this as easy as possible, we provide demo footage, behind the scenes editing walk-throughs, and tons of tips and tricks to make this learning lesson enjoyable and approachable.

Along with the digital food video workshop, you’ll also receive instant access to our How To Get A Sponsored Post digital course (a $99 value) which will guide you, step-by-step, to gain the attention of your favorite brands and start making money using your blog and new video talents.

Pre-order and save $200!

PLUS – and this is super cool: We’re offering $200 off right now if you pre-order the digital workshop before May 10, 2017.

Ready to take that next step towards improving your brand, maximizing your earning potential, engaging with your audience, and exploding your reach? Awesome!  Click here to learn more about our brand new A Sweet Pea Chef Digital Food Video Workshop and pre-order today!

– Lacey

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Lacey Baier https://www.asweetpeachef.com <![CDATA[How To Start Making Recipe Videos: 7 Things You Need to Get Started]]> http://www.asweetpeachef.com/?p=21040 2017-05-02T18:33:08Z 2017-05-02T13:00:15Z Making recipe videos has become a huge part of what A Sweet Pea Chef is all about, but it wasn’t always that way.  In fact, there was a long time that we didn’t start creating recipe videos because I was too afraid to be on camera and felt overwhelmed by all I didn’t know or...

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How To Get Started Making Recipe Videos | 7 Things You Need To Know Before Getting Started | A Sweet Pea Chef

Making recipe videos has become a huge part of what A Sweet Pea Chef is all about, but it wasn’t always that way.  In fact, there was a long time that we didn’t start creating recipe videos because I was too afraid to be on camera and felt overwhelmed by all I didn’t know or understand.  Fortunately, we finally got started making food videos and, along the way, have grown to love it and all the power of video.

If you haven’t started video for your blog yet, but you know you’d love to add video, this post is for you.  This post is here to help you understand the basics of what you should know before you get started making your own recipe videos.

Good news: learning how to make recipe videos is easier than you probably think.  Yes, you can get yourself confused with all the equipment and terminology out there, but you don’t have to.  The trick is to get started, and the go from there.  Trust me – you’ll be so glad you did.

So, let’s dive in to the 7 things you need to know for how to start making recipe videos.

1. Get started yesterday.  

How To Get Started Making Recipe Videos | 7 Things You Need To Know Before Getting Started | A Sweet Pea Chef

Seriously.  This couldn’t be more true.  The quicker you get started and get something out there, the quicker you’ll learn.  What will you learn? You’ll learn what you don’t yet know and need to better understand.  You’ll learn how similar video is photography.  You’ll learn how it’s really not that scary.  You’ll learn your baseline upon which you can start to improve.  You’ll learn you should’ve gotten started yesterday.  The biggest barrier to getting started making recipe videos is not getting started — thinking you need more than you do before just going for it. Jumping in and taking that chance will pay off – all you gotta do it jump.

Think you need to go buy a whole bunch of equipment?  Think again.  Take a look at your camera to see if it can take video. If it can, that’s great.  If it can’t, you still have options.   You can use your phone and start creating live video on Instagram or Facebook or even record entire recipe videos on your phone and edit them.  Anything you can do to utilize video to reach your audience will pay you back with more engagement on your social media accounts and more devoted followers.

2. Understand the settings on your camera.

How To Get Started Making Recipe Videos | 7 Things You Need To Know Before Getting Started | A Sweet Pea Chef

If you don’t already shoot in Manual mode on your DSLR, I highly recommend you start.  Not only will this make you a better photographer, it will help you to manage your camera settings with light and atmosphere changes when you’re shooting.  Yes, you can make some changes in post, but it will not be nearly as powerful as getting the best quality video recorded by suing the correct settings.

To be honest, even after years of taking food photography, I didn’t fully understand my camera settings.  It wasn’t until I started creating food videos that I started learning how to manually change my ISO, f-stop, and white balance on my camera.  Until then, I relied heavily on my camera to make the decisions.  Learning how to use my camera in Manual mode has been an amazing lesson and has empowered me to trust myself and not rely on my camera to do the work.  If you don’t quite know where to start, first focus on tutorials for f-stop (and depth of field), ISO, shutter speed, and white balance since these are the most helpful to creating recipe videos (and photography, for that mater!).

3. Decide on editing software.

How To Get Started Making Recipe Videos | 7 Things You Need To Know Before Getting Started | A Sweet Pea Chef

Editing is one of those concepts that scares people the most about getting started creating recipe videos.  The good news is it doesn’t have to be that complicated or scary — or even expensive.  Yes, there are some amazing and robust editing softwares out there, like Adobe Premiere Pro (which is what we use) and Apple Final Cut Pro, but there are also free or cheaper softwares you can you use to get your feet wet, like iMovie, Lightworks, and Cinelerra.  Look for programs that will allow you to do basic editing, such as uploading your raw video files, adding text, cutting and splicing together clips, and exporting.  This is seriously all you need to get started.

How To Get Started making Recipe Videos

4. Figure out your storage.

How To Get Started Making Recipe Videos | 7 Things You Need To Know Before Getting Started | A Sweet Pea Chef

One important thing to note about video is the size of the video files.  While your typical high-res photo will take up about 1 MB of space, a full 1 minute recipe video will take up about 70 MB of space. This may not be an issue for you right away, but — over time — the videos add up and storage becomes important for your computer to run efficiently.  Fortunately, there are some great options to store your videos (and photos!).  Box, DropBox, and Google Drive are all great cloud-based storage systems where you can upload your files for a monthly fee.  If you prefer to have an external hard drive of your own, we recommend this LaCie Rugged 2TB External Hard Drive which is very durable and holds a on of space.

5. Remember your food styling and lighting.

How To Get Started Making Recipe Videos | 7 Things You Need To Know Before Getting Started | A Sweet Pea Chef

Fortunately, all that time you’ve spent creating your special brand and style will still be very helpful when creating recipe videos.  The food still needs to look amazing and have interesting composition, and color so people will want to watch it.  Lighting is very important for creating food video since it’s not as easy to correct your lighting in post as it is for photography.  This means you’ll be able to carry over your food props, lighting sets, reflectors, and whatever else you use to make beautiful and engaging food photos into your recipe videos.  Try to ask yourself along the way, “Does this look interesting?”  and “Would I want to watch this?” to help guide you.

6. Have a plan.

How To Get Started Making Recipe Videos | 7 Things You Need To Know Before Getting Started | A Sweet Pea Chef

Getting into video is very exciting and a opens up a whole new world for you to reach your current audience and millions of potential followers across the globe.  Before you get started, I encourage you to think of your brand and your purpose in using video so that you can create the best experience for the viewer.  Consider what your brand provides to your followers and how you can use video to enhance that experience.  What is your brand’s message?

For example, at A Sweet Pea Chef, we use recipe videos to help demonstrate to our audience that eating healthy is easier than you might think.  In order to accomplish this, we create easy, quick, and approachable recipe videos to show just how easy it will be for someone to try eating healthy on his or her own.  We avoid confusing directions or unhealthy recipes in our videos, which would go against the brand we have created.  Consider what message you’re trying to get across in your videos for your brand and what your audience will find interesting and engaging and you’ve got yourself a plan.

7. Research and iterate.

How To Get Started Making Recipe Videos | 7 Things You Need To Know Before Getting Started | A Sweet Pea Chef

Once you dive in and get started creating recipe videos, you’ll quickly have a better understanding of where you can improve.  Was the lighting not quite even?  Was it too strong and harsh?  Did the transitions not move as smoothly as you’d like?  Did the camera shake too much while you were chopping?  Was it not quite in focus at some parts?  Did it seem like it didn’t move along quickly enough?  

Once you have a final video, you’ll be able to assess it, research how to improve, and iterate so your next video will be even better.  Every video is an opportunity to improve on the last, just like with photography.  It can also be very helpful to start watching recipe videos from other bloggers you resonate with.  What is it that you like about these videos?  What do you not like?  Try to start teasing apart what you like and then recreating that using your own style in your videos.

I hope this list helps you to feel more comfortable getting started with creating food videos.  Video is an amazing tool to reach so many people and to expand your own brand and creativity.  I wish you the best of luck on your journey and know you can do it – all you need to do is get started!

For more on how to start making recipe videos, sign up to receive updates about our Recipe Video Workshops.

How To Get Started making Recipe Videos

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Lacey Baier https://www.asweetpeachef.com <![CDATA[Easy Chicken Picatta]]> http://www.asweetpeachef.com/?p=7283 2017-04-27T02:23:32Z 2017-04-27T13:00:02Z Over the past several years of following a healthier lifestyle, I’ve learned one of the best ways to stay happy and healthy is to enjoy the comfort foods you love. Because what’s the point of enjoying your healthy lifestyle if you’re not happy? BUT…here’s the thing. There are so many ways to recreate the comfort...

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Easy Chicken Picatta | An easy, delicious comfort food made healthier! | A Sweet Pea Chef #sponsored

Over the past several years of following a healthier lifestyle, I’ve learned one of the best ways to stay happy and healthy is to enjoy the comfort foods you love.

Because what’s the point of enjoying your healthy lifestyle if you’re not happy?

BUT…here’s the thing.

There are so many ways to recreate the comfort foods we all know and love into healthier versions of themselves.

Easy Chicken Picatta | An easy, delicious comfort food made healthier! | A Sweet Pea Chef #sponsoredEasy Chicken Picatta | An easy, delicious comfort food made healthier! | A Sweet Pea Chef #sponsored

And, by healthier versions, I mean ALL the same flavors, fragrances, and textures (basically: the look and feel), but without all those ingredients that aren’t good for us.

What do I mean by “not good” for us ingredients?

Pretty simply, those types of ingredients fall into the following categories:

  • refined sugars (think granulated white sugars and artificial sweeteners, more on that here)
  • refined flours (think bleached flours, stripped of all their nutrients)
  • high sodium (think loads of added salt)
  • refined fats (think oils and fats that increase shelf life, like trans fats)

These are the main culprits that make the comfort foods we love what we shouldn’t enjoy that often.

Easy Chicken Picatta | An easy, delicious comfort food made healthier! | A Sweet Pea Chef #sponsored

So, how do we turn our unhealthy comfort foods into healthier options we can enjoy more often?

Fortunately, it’s shockingly easy.

The trick is to find high quality ingredients that replace the lower quality ingredients.

For example…

  • replace refined sugars with more nutrient-rich, naturally occurring sweeteners (like pure maple syrup or raw honey)
  • replace refined flours with higher quality flours, like quinoa flour, amaranth flour (like I’ve done in this recipe by using truRoots® Ancient Grains Organic Spaghetti <— LOVE)
  • reduce high sodium foods by removing unnecessarily added salt from manufactured foods and using fresh, whole ingredients
  • replace refined fats with healthier forms of fat, such as olive oil and coconut oil

The more ingredients you replace, the better the health factor for your re-created healthy comfort food.

Easy Chicken Picatta | An easy, delicious comfort food made healthier! | A Sweet Pea Chef #sponsored Easy Chicken Picatta | An easy, delicious comfort food made healthier! | A Sweet Pea Chef #sponsored

While it may sound a little daunting at first to figure out which ingredients are good or bad for you, the more you do it, the better you get until, one day, you just know and never even consider the unhealthier alternative.

Also finding some favorite ingredients you know you can rely on, like the pasta and chickpea flour in this easy chicken picatta recipe, will help you feel confident the more you use them.

Easy Chicken Picatta | An easy, delicious comfort food made healthier! | A Sweet Pea Chef #sponsored

Most importantly, take it step by step, day by day.  Learning to eat healthier is a process that takes time, commitment, and repetition.

If you’re looking for some great options for healthier comfort foods to get you started, check out the following right here on the blog:

Feel free to leave in the comments any recipes you’d love me to make a healthier version of to kickstart your healthy eating journey.

Best of luck!

ASPC on Instagram

If you give this recipe a try, let me know what you think by leaving a comment and rating it. And don’t forget to take a picture and tag it #asweetpeachef on Instagram! I LOVE seeing what you come up with. Enjoy!

Easy Chicken Picatta

Easy Chicken Picatta, one of the best comfort foods ever, made HEALTHIER so it can be enjoyed any day of the week! Plus, it’s so easy to make and is ready to devour in just 25 minutes!

  • 1 8 oz package truRoots® Ancient Grains Organic Spaghetti
  • 2 chicken breasts, (boneless and skinless)
  • 1 tsp sea salt, (divided)
  • 1/2 tsp ground black pepper, (divided)
  • 1 1/2 tbsp olive oil
  • 1/2 cup chickpea flour
  • 2 tbsp lemon juice, (freshly squeezed (about 1 lemon))
  • 1 whole lemon, (thinly sliced)
  • 1/4 cup low sodium chicken stock
  • 2 tbsp capers
  • Italian parsley, (chopped (optional garnish))
  1. Fill a deep stock pot with water and heat over high heat.  Once boiling, add the truRoots® Ancient Grains Organic Spaghetti.  Cook just until al dente, about 7-9 minutes. 

  2. Place chicken breasts between two sheets of plastic wrap or in a large Ziploc bag and pound evenly until approximately 1/4-inch thick.

  3. Once flattened, season both sides with 1/2 tsp. sea salt and 1/4 ground black pepper.
  4. Combine the chickpea flour, remaining 1/2 tsp. sea salt, and 1/2 tsp. ground black pepper in a shallow dish.

  5. Heat the olive oil in a large skillet over medium-high heat.
  6. Take each seasoned chicken breast and dredge into the flour mixture, taking care to shake off excess each time.

  7. Once the oil is hot, transfer the dredged chicken to skillet and cook until golden-brown, approx. 3-5 minutes per side. 

  8. Once golden on each side, add the lemon juice, lemon slices, chicken broth, and capers. 

  9. Cook for 8-10 minutes, or until the chicken is cooked through and the sauce is reduced.

  10. To serve, plate chicken over the spaghetti noodles, and drizzle sauce over and around on the plate. Garnish with cooked lemon slices and chopped parsley, if desired.

Sponsored By truRoots

This post contains affiliate links for products I use regularly and highly recommend.

This is a sponsored conversation written by me on behalf of truRoots. The opinions and text are all mine.

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Lacey Baier https://www.asweetpeachef.com <![CDATA[Chicken Teriyaki Rice Bowl]]> http://www.asweetpeachef.com/?p=20966 2017-04-23T03:39:34Z 2017-04-23T13:00:00Z Welcome to Day 7 of the Spring Into Health Lunch Challenge! It’s the last day of our challenge and it’s been so awesome. I love how taking small steps can lead to real, lasting change. Congratulate yourself on how far you’ve come this week 🙂 Let’s finish strong with our last lunch — you did...

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Chicken Teriyaki Rice Bowl | Day 7 of our free Spring Into Health Lunch Challenge is here! | A Sweet Pea Chef

Welcome to Day 7 of the Spring Into Health Lunch Challenge!

It’s the last day of our challenge and it’s been so awesome.

I love how taking small steps can lead to real, lasting change.

Chicken Teriyaki Rice Bowl | Day 7 of our free Spring Into Health Lunch Challenge is here! | A Sweet Pea Chef Chicken Teriyaki Rice Bowl | Day 7 of our free Spring Into Health Lunch Challenge is here! | A Sweet Pea Chef

Congratulate yourself on how far you’ve come this week 🙂

Let’s finish strong with our last lunch — you did SO awesome!

We have a great bowl for you today: a Chicken Teriyaki Rice Bowl. If you’d like to watch the video of this recipe, watch it here.

Chicken Teriyaki Rice Bowl | Day 7 of our free Spring Into Health Lunch Challenge is here! | A Sweet Pea Chef Chicken Teriyaki Rice Bowl | Day 7 of our free Spring Into Health Lunch Challenge is here! | A Sweet Pea Chef

Before you go and enjoy the bowl, I’d love for you to head on over to the Take Back Your Health Community and share what lunch you’ve enjoyed the most this week!

If you want more help…

If you’re ready for a little bit of extra help with meal plans, delicious recipes and shopping lists to make healthy eating easy…

Then check out the 30 Day Healthy Program. In the program, you’ll receive 30 days of awesome, delicious, tasty food plus healthy living inspiration, all delivered to your inbox.

Chicken Teriyaki Rice Bowl | Day 7 of our free Spring Into Health Lunch Challenge is here! | A Sweet Pea Chef

Thanks again for participating in this challenge – I hope you’ve enjoyed it as much as we have.  It’s always nice to have a little kick to jumpstart or reinforce your healthy lifestyle.

Chicken Teriyaki Rice Bowl

Enjoy this easy, healthy, and delicious chicken teriyaki rice bowl for an easy dinner or grab and go lunch.

For the teriyaki sauce:

  • 1/2 cup low sodium soy sauce
  • 1/4 cup raw honey
  • 2 cloves garlic, (minced)
  • 1 tsp fresh ginger, (minced)
  • 1 1/2 tsp apple cider vinegar
  • 1/4 tsp crushed red pepper
  • 1 tsp arrowroot starch
  • 3/4 cup water

For the chicken:

  • 1 tbsp olive oil
  • 2 chicken breasts, (boneless and skinless)
  • 1/2 tsp sea salt
  • 1/4 tsp ground black pepper
  • 1/4 tsp garlic powder

For the broccoli:

  • 1 tbsp olive oil
  • 1 head broccoli, (broken into florets)
  • 1 clove garlic, (minced)

For the rice:

  • 1 cup brown rice
  • 2 cups low sodium chicken broth

Toppings:

  • green onions (sliced)
  • sesame seeds
  1. To make the rice, add the uncooked rice and low sodium chicken broth to a deep pot and bring to a boil. Cover and reduce heat to low. Cook until liquid is absorbed, about 20-25 minutes. Set aside to cool.

  2. Heat a skillet over medium-high heat and add the olive oil.
  3. To make the chicken, heat olive oil in large, oven-safe skillet over high heat. Season chicken with sea salt, ground black pepper, and garlic powder.
  4. Place chicken into the skillet and cook until golden-brown on both sides and cooked through, about 4-6 minutes per side. Slice the chicken into bite-size cubes and set aside. Set aside.
  5. Once hot, add the garlic and cook for 1 minute. Then, add the broccoli and cook, stirring frequently, until the broccoli is almost tender and bright green. Set aside to cool.
  6. In a medium saucepan, combine low sodium soy sauce, raw honey, minced garlic, minced fresh ginger, apple cider vinegar, and crushed red pepper flakes over medium-high heat, stirring frequently.

  7. Dissolve arrowroot starch in water in a separate mixing bowl and then add to the saucepan. Cook for 6-8 minutes, stirring frequently, until thickened.
  8. Add the chicken to the sauce and stir to combine.
  9. To prepare the bowl, add a layer of steamed brown rice at the bottom, then the sautéed broccoli, followed by the chicken in teriyaki sauce, followed by sliced green onions and sesame seeds.
  10. Then, drizzle with the delicious teriyaki sauce over the top and and enjoy.

If you’re prepping this bowl ahead of time, it works great to stack up, starting with the rice on the bottom and the broccoli on the top in a mason jar or meal prep container.

 

Thanks so much for watching and participating in this spring into health lunch challenge. I hope you have enjoyed yourself and been inspired to get on track with healthy eating, starting with a well balanced and delicious lunch to get you though the day. 

This post contains affiliate links for products I use regularly and highly recommend.

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Lacey Baier https://www.asweetpeachef.com <![CDATA[Chopped Thai Salad with Peanut Dressing]]> http://www.asweetpeachef.com/?p=20944 2017-05-23T03:28:08Z 2017-04-22T13:00:00Z Welcome to Day 6 of the Spring Into Health Lunch Challenge! Do you ever feel like nothing quite works out the way you wanted? I know I have that happen a lot. The struggle to get the kids ready for school and then you realize you forgot something. Trying to make healthy decisions and then...

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Chopped Thai Salad with Peanut Dressing | Day 6 of our free Spring Into Health Lunch Challenge is here! | A Sweet Pea Chef

Welcome to Day 6 of the Spring Into Health Lunch Challenge!

Do you ever feel like nothing quite works out the way you wanted?

I know I have that happen a lot.

The struggle to get the kids ready for school and then you realize you forgot something.

Chopped Thai Salad with Peanut Dressing | Day 6 of our free Spring Into Health Lunch Challenge is here! | A Sweet Pea Chef Chopped Thai Salad with Peanut Dressing | Day 6 of our free Spring Into Health Lunch Challenge is here! | A Sweet Pea Chef

Trying to make healthy decisions and then you slip up and “accidentally” eat two bowls of ice cream that were left over from your daughter’s birthday party.

Sometimes, we make decisions that we later regret.

And I’ll let you in on a little secret…

It’s ok.

The trick is not letting it consume you and, instead, moving on to the next decision.

Forgive yourself. Embrace your imperfections.

Just say, “I’ll try again next time.”

Chopped Thai Salad with Peanut Dressing | Day 6 of our free Spring Into Health Lunch Challenge is here! | A Sweet Pea Chef Chopped Thai Salad with Peanut Dressing | Day 6 of our free Spring Into Health Lunch Challenge is here! | A Sweet Pea Chef

Shoot to create a healthy eating lifestyle system that works for you and your family.

Try to make small changes to things you want to improve and forgive yourself when it doesn’t come easy.

It’s ok to try and fail because the next time it WILL be easier.

You are almost through the challenge — it’s already Day 6! Woohoo!

Chopped Thai Salad with Peanut Dressing | Day 6 of our free Spring Into Health Lunch Challenge is here! | A Sweet Pea Chef

We have a great salad for you today: a Chopped Thai Salad with Peanut Dressing. OMG so yummy.

I’d love for you to head on over to the Take Back Your Health Community and share a pic of one of the lunches you’ve enjoyed this week. We love your healhty lunch photos and they help to inspire others to get started eating healthy.

If you want more help…

If you’re ready for a little bit of extra help with meal plans, delicious recipes and shopping lists to make healthy eating easy…

Then check out the 30 Day Healthy Program. 30 days of awesome, delicious, tasty food and healthy living inspiration all delivered to your inbox.

Chopped Thai Salad with Peanut Dressing

 

Chopped Thai Salad with Peanut Dressing

Enjoy this DELICIOUS Chopped Thai Salad with Peanut Dressing that is full of color, flavor, texture, and yumminess.

For the chopped Thai salad:

  • 2 cups frozen shelled edamame, (thawed)
  • 4 cups kale, (thinly sliced)
  • 2 large carrots, (shredded)
  • 1 red bell pepper, (thinly sliced)
  • 1 yellow bell pepper, (thinly sliced)
  • 1/4 small red cabbage, (sliced)
  • 1/3 cup cilantro leaves, (chopped)
  • 2 green onions, (sliced)
  • 1/2 cucumber, (peeled and sliced)

For the dressing:

  • 1/3 cup olive oil
  • 2 cloves garlic, (peeled)
  • 3 tbsp low sodium soy sauce
  • 2 tbsp rice vinegar
  • 1 tbsp raw honey*
  • 1/2 tbsp sesame oil
  • 1 tsp fresh ginger
  • 1/3 cup peanut butter
  • 2 tbsp fresh lime juice
  • 1/4 tsp crushed red pepper flakes

Topping: chopped peanuts

    1. To make the peanut dressing, in a blender, combine olive oil, garlic cloves, low sodium soy sauce, rice vinegar, raw honey, sesame oil, fresh ginger, peanut butter, freshly lime juice, and crushed red pepper flakes. Puree until very smooth. Set aside.
    2. To assemble the salad, in a large mixing bowl, combine the tiny sliced kale, thawed shelled edamame, shredded carrots, sliced red bell pepper, sliced yellow bell pepper, sliced red cabbage, chopped cilantro, sliced green onions, and sliced cucumber.

    3. To serve, drizzle with the peanut dressing and chopped peanuts and enjoy.

    * To make this salad vegan, replace the raw honey with pure maple syrup.

     

    If you’re prepping this ahead and want it to be as fresh as possible, don’t add the dressing until you’re ready to toss. This also goes great in a mason jar stacked in layers.

     

    Come join our Spring Into Health Lunch Challenge now so you can get in on all this tasty, healthy lunch goodness that’s going on right now!

    This post contains affiliate links for products I use regularly and highly recommend.

    The post Chopped Thai Salad with Peanut Dressing appeared first on A Sweet Pea Chef.

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    Lacey Baier https://www.asweetpeachef.com <![CDATA[Springtime Cobb Salad with Raspberry Vinaigrette]]> http://www.asweetpeachef.com/?p=20831 2017-05-23T03:30:38Z 2017-04-21T13:00:45Z Welcome to Day 5 of the Spring Into Health Lunch Challenge! One of the great things about a challenge is it helps us stack good decisions on top of themselves and starts building our inner confidence. You start to realize that you can have the power to make these choices. And that they are actually easier than you thought...

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    Springtime Cobb Salad with Raspberry Vinaigrette | Day 5 of our free Spring Into Health Lunch Challenge is here! | A Sweet Pea Chef

    Welcome to Day 5 of the Spring Into Health Lunch Challenge!

    One of the great things about a challenge is it helps us stack good decisions on top of themselves and starts building our inner confidence.

    You start to realize that you can have the power to make these choices.

    Springtime Cobb Salad with Raspberry Vinaigrette | Day 5 of our free Spring Into Health Lunch Challenge is here! | A Sweet Pea Chef

    And that they are actually easier than you thought they would be. 

    It just takes a small step and then another small step and, then, pretty soon you’ve made it!

    Is there something you’ve always wanted to accomplish but have been too afraid to go for it?

    Today is the day to bust through those walls.

    Springtime Cobb Salad with Raspberry Vinaigrette | Day 5 of our free Spring Into Health Lunch Challenge is here! | A Sweet Pea Chef Springtime Cobb Salad with Raspberry Vinaigrette | Day 5 of our free Spring Into Health Lunch Challenge is here! | A Sweet Pea Chef

    Take a step towards one of your goals.  I know you can do it!

    …just like I know you’re gonna love our lunch today.

    We have a great salad to take on Day 5 of the challenge: a Springtime Cobb with Raspberry Vinaigrette.  Nom.

    Before you go to prep your lunch though, I’d LOVE for you to head on over to the Take Back Your Health Community and share a goal you have that you’ve been afraid to get started on.

    Springtime Cobb Salad with Raspberry Vinaigrette | Day 5 of our free Spring Into Health Lunch Challenge is here! | A Sweet Pea Chef

    I’ll go first. I’ve been afraid to dive back into my gym routine after getting allergy-induced asthma.  Bleh.  

    Anytime I get sick or have to miss for a little bit, it is just so hard to get back on track and usually takes me a few weeks to finally get in a good rhythm again.

    But, today I was back in the gym and it felt great :).

    See?  Baby steps.

    Now, it’s your turn.

    Springtime Cobb Salad with Raspberry Vinaigrette | Day 5 of our free Spring Into Health Lunch Challenge is here! | A Sweet Pea Chef

    Thanks so much for participating in this challenge – you’re doing great!

    If you haven’t yet joined the challenge, come check it out for free by signing up here.

    Springtime Cobb Salad with Raspberry Vinaigrette

     

    See ya tomorrow!

    Springtime Cobb Salad with Raspberry Vinaigrette

    We’re on Day 5 of our free Spring Into Health Lunch Challenge and we’re enjoying a special Springtime Cobb Salad with Raspberry Vinaigrette that is one of my favorite cobbs ever and PERFECT for Spring.

    For the cobb:

    • 1 chicken breast, (boneless and skinless)
    • 1/2 tsp sea salt
    • 1/4 tsp garlic powder
    • 1/4 tsp ground black pepper
    • 1/2 lb thick asparagus, (thinly sliced with a vegetable peeler)
    • 4 eggs
    • 4 cups baby spring lettuce mix
    • 1 cup grape tomatoes, (halved)
    • 4 small radishes, (thinly sliced)
    • 1 avocado, (diced)
    • 1/2 14.5 oz can artichoke hearts (, canned in water, sliced in half)

    For the dressing:

    • 2 cups fresh raspberries
    • 1/4 cup olive oil
    • 1/4 cup red wine vinegar
    • 1 tbsp raw honey
    • 1/2 tsp sea salt
    • 1/4 tsp ground black pepper
    • 2 tbsp water
    1. Season the chicken with sea salt, pepper, and garlic powder.
    2. Heat olive oil in a skillet over medium-high heat.
    3. Add the seasoned chicken and cook 4-6 minutes on both sides until well browned and cooked through. Remove from skillet and dice into small, bite-size pieces.

    4. Slice the root end off the asparagus. Holding the tip of an asparagus spear, carefully slice into thin ribbons using a vegetable peeler. Repeat with remaining asparagus spears. Set aside.
    5. To make the raspberry vinaigrette, in a blender, combine fresh raspberries, olive oil, red wine vinegar, raw honey, sea salt, ground black pepper, and water. Puree until very smooth.
    6. To assemble the salad, in a large mixing bowl, combine the baby spring lettuce mix, followed by the diced chicken, asparagus ribbons, halved grape tomatoes, diced avocado, thinly sliced radishes, and hard boiled eggs, and halved artichoke hearts.
    7. To serve, drizzle with the raspberry vinaigrette and enjoy.

    If you’re prepping this salad ahead of time, make sure to stack it using a quart sized mason jar, starting with the vinaigrette at the bottom, followed by the harder vegetables like the tomatoes and asparagus, keeping the more delicate greens and cheese for the top. Or you could toss it all together without the salad dressing and then drizzle it over when you’re ready to enjoy.

     

    There’s still time to sign up so come join our free 7 day spring into health lunch challenge so you can get in on all this tasty, healthy lunch goodness that’s going on right now!

    This post contains affiliate links for products I use regularly and highly recommend.

    The post Springtime Cobb Salad with Raspberry Vinaigrette appeared first on A Sweet Pea Chef.

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    Lacey Baier https://www.asweetpeachef.com <![CDATA[Turkey Taco Lunch Bowl]]> http://www.asweetpeachef.com/?p=20907 2017-04-23T01:11:36Z 2017-04-20T13:00:15Z Today is Day 4 of the Spring Into Health Lunch Challenge! I can’t believe we’re already half way through our 7 day journey.   How is everything going? Have you noticed a change in energy? Are you feeling a sense of accomplishment? Loving these fresh, new lunches? Eating healthy — especially a good for you...

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    Turkey Taco Lunch Bowl | Day 4 of our free Spring Into Health Lunch Challenge is here! | A Sweet Pea Chef

    Today is Day 4 of the Spring Into Health Lunch Challenge!

    I can’t believe we’re already half way through our 7 day journey.  

    How is everything going?

    Have you noticed a change in energy?

    Are you feeling a sense of accomplishment?

    Loving these fresh, new lunches?

    Turkey Taco Lunch Bowl | Day 4 of our free Spring Into Health Lunch Challenge is here! | A Sweet Pea ChefTurkey Taco Lunch Bowl | Day 4 of our free Spring Into Health Lunch Challenge is here! | A Sweet Pea Chef

    Eating healthy — especially a good for you lunch — that happens to taste great in the middle of your day can do wonders for your energy level and self confidence.

    It always helps in the middle of the day to have a little pick-me-up and, knowing your choice is a good one, is a great feeling.

    I love how stacking good choices on top of each other builds that confidence and momentum.

    And if you’re struggling with still making the leap, then today is the day to hop on as we have a great Turkey Taco Lunch Bowl for you to enjoy!

    Turkey Taco Lunch Bowl | Day 4 of our free Spring Into Health Lunch Challenge is here! | A Sweet Pea Chef

    Make today another good choice with a well-balanced lunch and I know you’ll feel great for the second half of your day.

    Yesterday, we enjoyed an easy and flavorful Chicken & Hummus Greek Wrap.  Head on over to the Take Back Your Health Community and share how yesterday went.

    If you haven’t signed up for the free challenge yet, make sure to do so here.

    Turkey Taco Lunch Bowl | Day 4 of our free Spring Into Health Lunch Challenge is here! | A Sweet Pea Chef

    If you’d like to learn more about our tasty free challenge, click here.

    Here’s to 7 days of delicious & nutritious lunches.

    Turkey Taco Lunch Bowl

     

    See ya tomorrow!

    – Lacey

    Turkey Taco Lunch Bowl

    Enjoy this hearty and healthy Turkey Taco Lunch Bowl for Day 4 of our free lunch challenge.

    For the rice:

    • 1 cup brown rice, (uncooked)
    • 2 cups low-sodium chicken broth

    For the taco meat:

    • 1 tbsp olive oil
    • 1/2 yellow onion, (diced)
    • 1/2 lb lean ground turkey
    • 1/2 tsp sea salt
    • 1/4 tsp ground black pepper
    • 2 cloves garlic, (minced)
    • 1 1/2 tbsp tomato paste
    • 1/2 tsp ground cumin
    • 1/4 tsp chili powder
    • 1/2 tsp dried oregano

    For the bowl:

    • 1/2 15 oz can (no sodium added) black beans, (drained and rinsed)
    • 1/2 15 oz can olives, (sliced)
    • 1/3 bunch cilantro, (chopped)
    • 1/2 cup grape tomatoes, (sliced in half)
    • 1/3 cup cheddar cheese, (shredded)
    • 1 avocado, (sliced)
    • dollop greek yogurt
    1. To make the rice, combine the uncooked brown rice with low sodium chicken broth in a deep pot. Bring this to a rolling boil over high heat, then reduce the heat to low and cook, covered, for an additional 20-25 minutes, until all the liquid is absorbed.

    2. To make the taco meat, heat the olive oil over medium-high heat in a large skillet and add the diced yellow onion and garlic. Cook until the onion starts to sweat and become tender, about 4-6 minutes.
    3. Add the ground turkey breast and break into smaller crumbles.
    4. Season the meat with tomato paste, ground cumin, sea salt, black pepper, chili powder, and dried oregano and then stir to mix well.
    5. Cook until the meat is well-browned and cooked through, about 6-8 minutes.
    6. To assemble the turkey taco bowl, start with the cooked rice, then the seasoned turkey mixture, followed by the rinsed and drained black beans, cilantro, sliced black olives, sliced grape tomatoes, avocado, and then top it off with a little shredded cheddar cheese and a dollop of plain greek yogurt.

    If you’re prepping this bowl ahead of time, it works great stacked up in a mason jar, starting with the beans and meat at the bottom and then the greens and cheese at the top.  Wait until you’re ready to enjoy to add the greek yogurt and avocado for the freshest flavors.

     

    Make sure to go sign up for our 7 day spring into health lunch challenge so you can get in on all this tasty, healthy lunch goodness that’s going on right now!

    This post contains affiliate links for products I use regularly and highly recommend.

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    Lacey Baier https://www.asweetpeachef.com <![CDATA[Strawberry Fields Salad with Chia Seed Vinaigrette]]> http://www.asweetpeachef.com/?p=20876 2017-04-19T17:05:59Z 2017-04-19T13:00:14Z Today is Day 3 of the Spring Into Health Lunch Challenge.  Woot! If you’re just joining us, we’ve already enjoyed a Spring Grains + Greens Salad and a Chicken & Hummus Greek Wrap, two amazing lunches that make eating healthy easy, if you ask me! Just like with this challenge, I like to look at...

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    Strawberry Fields Salad with Chia Seed Vinaigrette | Day 3 of our free Spring Into Health Lunch Challenge is here! | A Sweet Pea Chef

    Today is Day 3 of the Spring Into Health Lunch Challenge.  Woot!

    If you’re just joining us, we’ve already enjoyed a Spring Grains + Greens Salad and a Chicken & Hummus Greek Wrap, two amazing lunches that make eating healthy easy, if you ask me!

    Just like with this challenge, I like to look at eating healthy as being part of a journey.

    My healthy eating journey has had starts and stops.

    Strawberry Fields Salad with Chia Seed Vinaigrette | Day 3 of our free Spring Into Health Lunch Challenge is here! | A Sweet Pea Chef Strawberry Fields Salad with Chia Seed Vinaigrette | Day 3 of our free Spring Into Health Lunch Challenge is here! | A Sweet Pea Chef

    It has had moments where I wanted to quit and even moments where I did for a little bit.

    I’ve had moments where I hate how I look, think, or feel.

    It took months of figuring out how to make changes for what my body needed, to learn what balance I could create to be happy and healthy.

    Strawberry Fields Salad with Chia Seed Vinaigrette | Day 3 of our free Spring Into Health Lunch Challenge is here! | A Sweet Pea Chef Strawberry Fields Salad with Chia Seed Vinaigrette | Day 3 of our free Spring Into Health Lunch Challenge is here! | A Sweet Pea Chef

    I have tried counting calories and restricting as well as clean eating.

    It took real effort, determination, and strength.

    And the result has been so worth it!

    Once you start making these positive changes, it becomes a little easier, moment by moment.

    Strawberry Fields Salad with Chia Seed Vinaigrette | Day 3 of our free Spring Into Health Lunch Challenge is here! | A Sweet Pea Chef

    And, when you make bad choice, don’t beat yourself up.

    Instead focus on the positive choices you have made. You’ll find positivity goes a long way to rebounding faster.

    DAY 3: Strawberry Fields Salad with Chia Seed Vinaigrette

     

    It’s all part of the journey.

    Come join our lunch challenge journey by clicking here.

    Strawberry Fields Salad with Chia Seed Vinaigrette

    Enjoying Day 3 of our free healthy Spring lunch challenge with this delicious Strawberry Fields Salad with Chia Seed Vinaigrette.

    For the salad:

    • 2 cups fresh strawberries, (sliced)
    • 2 cups baby spring lettuce mix
    • 2 tbsp rolled oats, (uncooked)
    • 1/4 cup unsweetened coconut flakes
    • 1/2 cup raw pecans
    • 3 tbsp goat cheese, (crumbled)

    For the chia seed vinaigrette:

    • 1/4 cup olive oil
    • 3 tbsp red wine vinegar
    • 1 tbsp raw honey
    • 2 tsp black chia seeds
    1. To make the chia seed vinaigrette, in a medium mixing bowl, combine olive oil, red wine vinegar, raw honey, and black chia seeds. Stir well and then set aside.
    2. To toast the oats, preheat your oven to 300 degrees F. Line a rimmed baking sheet with aluminum foil or parchment paper and add the oats. Place in the oven and toast, stirring occasionally, for 15 minutes or until they are golden brown. Set aside and allow to cool.

    3. To toast the pecans, increase the heat in your oven to 325 degrees F. Place the roughly chopped raw pecans on a baking sheet lined with tin foil or parchment paper and toast them just until they become aromatic, about 8-10 minutes. You have to watch them carefully as they are easily burned. Remove from oven and allow to cool, then chop into small pieces.

    4. To toast the coconut flakes, add the unsweetened coconut flakes to a baking sheet lined with tin foil or parchment paper and place into the 325 degree oven for 2-3 minutes until lightly golden. Toss frequently and watch carefully. Remove from the oven and set aside to cool.
    5. To assemble the salad, in a large mixing bowl, combine the baby spring lettuce mix, sliced strawberries, toasted oats, toasted pecans, crumbled goat cheese, and toasted coconut flakes
    6. To serve, drizzle with the chia seed vinaigrette, toss, and top with a little more toasted coconut and enjoy.

    If you’re prepping this salad ahead, make sure to keep the dressing in a separate container and then toss right when you’re ready to enjoy.

     

    Make sure to go sign up for our 7 day spring into health lunch challenge so you can get in on all this tasty, healthy lunch goodness that’s going on right now!

    This post contains affiliate links for products I use regularly and highly recommend.

    The post Strawberry Fields Salad with Chia Seed Vinaigrette appeared first on A Sweet Pea Chef.

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