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Side note, grew up in the south so measurements were something I felt with my heart and not cups or tablespoons lol got as close as I could get, but always trust that gut of yours when cooking!

What you need 

2 packages Smoked Kielbasa 

(sliced in half-moon shapes) 

1 can plain Tomato Sauce 

(not marinara, canned sauce) 

1 small can of Tomato Paste 

1 1/2  carton low sodium Chicken Broth 

(two full ones if you like it more “saucy”) 

About 4 Tablespoons Creole seasoning 

(add as little or as much as you like, personal preference) 

1 Teaspoon Ground Black Pepper 

(No salt needed! Creole has plenty of sodium)

3 cups Rice 

(Ben’s rice is my personal favorite) 

3 small or 2 large bell peppers, diced 

(I like to mix up the colors. Green, red or orange) 

1 medium size Yellow Onion, diced 

(Yellow Onions are sweeter and less harsh of a flavor than White Onions) 

Choice of oil for cooking 

(coconut oil, avocado oil or olive oil are the best) 

How to make it

 Start by rinsing your rice (very important, to remove excess starch). Add to a pot or rice cooker. Boil your 6 cups of water and rice (add a tablespoon of creole seasoning to boost up the flavor while boiling). In the meantime brown your kielbasa, onions, and peppers in a skillet with a little oil. About 10-15 mins. In a separate bowl mix your chicken broth, tomato sauce, tomato paste, creole seasoning, and pepper until completely incorporated. Add mix to kielbasa and veggies and mix well. Reduce heat to medium-low and let simmer. About another 10-15 mins. Once the rice is fully cooked add the kielbasa mixture to the rice in a big pot. You can choose to either eat it now or let it sit on very low heat for as long as you’d like so the flavor can set in. You’re done! Enjoy

- Tearsa Joy

This treat is both healthy and refreshing, perfect for summer! The great thing about these is you can change them up however you like! Simple and delish.

What you need 
(Once again, measure with your heart how much or little you want of something) 

1 Cup of Oat milk or Almond milk

Two frozen bananas, sliced 

1 Tablespoon of Peanut Butter (or Almond Butter) 

1 Tablespoon of Vanilla Greek Yogurt

 
How To Make It
Slice the banana and freeze on a plate or in a ziplock bag until firm. Place the above ingredients in a blender and blend until smooth. Stirring a few times. May have to add another tablespoon of milk to make it easier to blend. Place in a bowl that’s not too deep and put in the freezer for about 10-15 mins. Stirring sides of the bowl once. 
Chop up your favorite toppings. I love nuts, berries, sliced bananas, apples, and granola. Dried cranberries are great too. Get creative! Melt about a tablespoon of peanut butter in the microwave for 30 seconds. Place toppings on the smoothie bowl and drizzle with melted peanut butter. You’re all set! This recipe also works well with a scoop of chocolate or vanilla protein powder. A berry version with frozen berries (no peanut butter) is also delicious!

- Tearsa Joy

Looking for something healthy, filling, and easy? I got just the thing! This recipe is great because you can switch it up and add whatever veggies and toppings you like!  

What you need  

1 Cup of uncooked Brown Rice or Quinoa 

 Half of a Cucumber Chopped

Chopped Cherry Tomatoes

Chopped Kalamata Olives

Feta Cheese 

Spinach  

1 Tablespoon Hummus  

1 Tablespoon Tahini  

1 Large Sweet Potato, sliced in rounds  

Olive Oil Salt and pepper  

Paprika

 Chili Powder  

Garlic Powder  

(And any other toppings you like!)  

How to make

Start by bowling your water for the rice or quinoa, follow directions. Once cooked through, pour into a bowl and refrigerate until cool. Place sliced sweet potato onto a cookie sheet and drizzle with olive oil and above seasonings. 

Bake at 375° for about 10 mins or until tender. In a large bowl or plate, arrange spinach on the bottom. Followed by the cooked grains and all of your preferred toppings. Spoon the hummus in the middle and drizzle with the tahini. Makes for a great sauce! Enjoy! Don’t forget to get creative!

- Tearsa Joy