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Hey loves it’s Bri anak today’s video we are in the kitchen doing some healthy meal preps I’ve got a bunch of recipes for you make sure you’re subscrib and let’s get cooking all right this first recipe is a chicken fajita soup I love this because it is packed with protein
Has a bunch of veggies it’s made with a bunch of fresh ingredients it’s great for you and it’s so easy to just have in the fridge I love to heat up a bowl for fast lunch or on a really busy night like my three kids are in so many
Activities these days sometimes I just need to be able to heat something up really fast what you need is some chili powder some ground cumin salt and pepper oregano and paprika and then lime juice a red onion and I like using different colored Peppers so that the soup is more
Colorful looking so I got a red a yellow and a green obious use an orange one too um and some fresh cilantro you’ll need pull chicken about two cups worth so I usually do like three to four chicken breast just kind of depending on the size it’s like what you want for your
Protein and then 28 oz of diced tomatoes so either get the big can of diced tomatoes or I personally like mine to be a little bit spicier so I like getting Rotel better um for some reason though my grocery shop I thought I’d put more maybe I only put one it’s probably my
Fault um I only got one can so I’m going to use half of ding ding I’m going to use half of this can and half of the Rotel when I make it today but if you don’t like it as spicy don’t use the Rotel and then a can of black beans
You’ll need some minced garlic and then some chicken broth but let’s get to prepping the veggies and then I’ll show you exactly how to make this chicken fajita soup but let me know as you’re watching how was your Christmas and do you have any goals or resolutions or anything that you want
For this upcoming New Year 2024 anything that you want to accomplish or do or let me know down in the comments I’m curious to see yours again this is chicken fajita soup so a lot of time fajita peppers are kept longer like this but you obviously want to be able to eat it
With a spoon so we are going to just make these a little smaller pieces of onion you don’t have to make it you know perfect but make it so that it would fit on a spoon okay and now for the peppers I’m actually going to use half the
Peppers for a recipe I’m making later in this video so I’m going to save a half and then for these you just want to take out all of those seeds and the stem and any of like the really thick sort of white meat that would not cook down very
Well and then we’re going to dice these up this same way as the onion where they’re small enough to fit on a spoon asked you yours my resolutions for this year are mainly just focused on trying to really improve just overall wellness and health um I think the last couple of
Years have quite honestly had just like a lot of trauma and there’s been so much healing that needs to I think still happen so that’s what I’m trying to do in 2024 is heal and find a sense of calm and peace again so one of the things
I’ve been trying to find and maybe if somebody out there has gone to something like this that was really cool and impactful you can give me your recommendations but I’ve been looking for essentially like a wellness Retreat vacation like I want to do all the
Things that I know like helped me in the past just feel better and heal when it comes to not just like yoga but I love doing like sound baths like I feel like that’s so good for your mental health and like meditation I think there’s like something about pampering yourself a
Little so like a little bit of like massage options but I don’t know like even if there’s like a therapy or just like ways to better yourself like some type of classes you can take does that exist is there like a vacation that I could go somewhere that’s like a spa and
Yoga and meditation and therapy like all rolled into one there is let me know cuz I want to go that will be on my vacation bucket list for 2024 for sure how yummy and colorful this looks those real ingredients we’re going to add in couple big heaping spoonfuls of
Garlic cuz you know onion and garlic especially they have like such amazing properties for your immunity and then I’ve just got some olive oil here and I’m going to just do a little J over all those veggies woo and we’re going to cook these up on just like medium low
Heat until they’re slightly softened and then we’ll add in some of the other ingredients while these veggies are cooking up I did just want to take a minute to tell you about today’s video sponsor I have been taking gem for the last 2 months and I’m so
Excited to partner with them and tell you guys about this so the whole reason I wanted to make this video with healthy recipes for you guys is about 2 months ago so like early November I was just feeling so low and I felt like I had no
Energy my mood was awful and I wanted to make some changes in my diet and just taking care of myself so I realized I was definitely not getting enough protein and I wasn’t getting enough nutrients fun fact 90% of Americans are not getting the proper amount of nutrients that they need every single
Day so I think this is something that happens to a lot of us but you know being a mom of three I I have to take care of myself so I can take care of my three kids and we all have that we all have responsibilities and things in our
Liv that we have to do that we should be taking really good care of ourselves so that we can help others and do the things that we need to get done so I decided to focus on my diet and that’s when I started to do some research of
Like what vitamins can I be taking well a lot of like vitamins that are pills or especially like gummies are made with not natural ingredients that’s where Gem is totally different so it is made with real foods it has over 20 different vitamins and minerals it has prebiotics it has
Probiotics and I promise you when you try these just the taste of them they taste so real there’s just a little hint of sweetness the flavor is Citrus Ginger so I pick up on a little bit of like zesty citrusy too but it’s just this little soft too take one every single
Day oh my gosh I have noticed such a difference in my mood and my energy it’s been almost 2 months now it’s about like a month and a half since since I’ve been taking these holy cow and when I’ve read the reviews on their site cuz I was like
Is this just me no the reviews like people are saying it helps their hair and their skin and their nails and also said they have more energy and their mood is better also their digestion a lot of people commented about that about how like it’s really helped with their
Digestion every day too you know if you have the right nutrients power in your body your body then just works and feels completely different so I know that this time of year after the holidays you know you can be eating a lot of foods that aren’t your normal you might want be
Wanting to try to be a little bit healthier and focus on yourself and your Wellness so that’s why I wanted to partner up with Gem and recommend them to you guys I’ve just noticed such a great difference since I’ve been taking these and right now gem is offering my
Subscribers 50% off of their first month so you can go to daily g.co I’ll put it here/ Brian K and use my code Brian K at checkout all right back to to this pot those veggies are getting nice and softened all right I’ve drained this can
Of black beans going to add that in this is another like great source of protein too for the soup and here’s that can of Rotel and don’t drain that one I am going to add in half of this thund diced tomatoes and I’m going to save the other
Half for a recipe we’re making soon take a guess what recipe do you think we’re making next that I use these in just love all the beautiful colors of this soup and now we’re going to add in all that pulled chicken for protein yum yum so just the reason why I
Sort of started focusing more on protein is I just did an overview of what I was eating every single day and I definitely had so many times because I was on the go and busy as a mom just reaching for fast food and snacks and they didn’t
Have a lot of protein in them so even though I was eating things it really wasn’t fueling my body and I think that’s why I was feeling so little energy and just I wasn’t motivated to do stuff the way that I normally am it was it was very strange I needed a little
Reality check so I started following some different nutrition people and fitness people that talked a lot about just easy ways to incorporate more protein into your diet and like how much you should actually be having and how often times as women if we don’t have enough protein we actually hold on to
Weight we our body won’t lose weight if we’re not getting enough protein or won’t like we’ll continue gaining weight if we’re not getting enough protein so what the one again this was like a reel that I watched but they said divide your body weight in half and that’s
Essentially your goal then for how much protein to have every single day in grams so like I’m probably right now between like 130 to 135 so I should be having about like 65 g of protein like 65 to 70 g of protein every single day so I’ve just tried to make like every
Meal have lots of extra protein in it so I’m like I’m eating a lot more eggs I’m actually eating a lot more like meat when it comes to things um like I’ll have jelly meat on hand or you know I’m putting like make sure I have extra meat
Almost that I’m putting into the soups or by making taco bowls like I do like a double portion of meat than what I ordinarily would do um and adding like protein powder to your Greek yogurt is like the one person I follow that’s his like life hack he says to staying
Healthy and maintaining your weight is put protein powder and collagen powder he says too in your Greek yogurt so I like link the one guy who I’m talking about in the description box below you can follow him but I feel like that’s just been again like really helpful for
Me just changing what I should be eating every single day okay now we’re adding in chicken broth all right let’s season her up we got 2 tpoon of chili powder teaspoon ground cumin teaspoon of paprika half a teaspoon dried oregano some salt some fresh chopped cilantro and finally some
Pepper and the juice of a lime give this a good stir and we’re going to simmer it on low to medium heat for ideally at least 30 minutes you know the more you can kind of let it simmer the flavor gets a little bit better but at least 30
Minutes you know if you’re making this to actually eat that day so that those flavors get all cooked together really well oh my gosh it smells amazing and I mean I personally I love when food is pretty and colorful and I feel like this is such a beautiful colorful
Soup yum all right something you could do to the soup if you just you know are looking for something a little I guess like heartier and Cozier here you could add a half a block to a block of cream cheese and make it like a creamy fajita
Soup it would kind of be more of like a chicken quesadilla soup if you did it like that um but I’m not going to add it to this I’m going to just kind of use toppings like sour cream and some shredded cheese to sort of give it you
Know more of that taste of when you’re eating a fajita with all those toppings but just an idea in case you’re looking for something like if you like like a creamier soup you could add a block or half a block of cream cheese if you want
To um sort of limit the calories or even like Greek yogurt is often time a really good substitute for cream cheese and again it’s packed with protein so if you wanted to make a creamier even higher density protein soup add some plain Greek yogurt make sure you don’t
Accidentally get vanilla that would make the taste horrible but plain Greek yogurt could also kind of cream and protein this up a little bit more too all right let’s serve up this chicken fajita soup sprinkle on some some Mexican cheese add a little dollop of Daisy I
Love the squeeze pouch not going to lie I feel like it makes so much easier to add whipped cream to things not whipped cream sour cream to things and some tortilla strips I feel like food always looks a little prettier when it has a green garnish so some fresh cilantro on the
Top oh my gosh get in my belly holy cow all right let’s do a little taste test my favorite part of making these cooking videos is getting to eat the yummy food okay might be kind of hot so hopefully I don’t burn my mouth off I’m like nervous it’s
Hot oh my gosh you guys this is so seriously it’s so good oh my gosh oh I’m so excited to eat this the rest of the week I mean especially like I know I’ve seen earlier like you could add the cream cheese to it but just like
The cheese on top like look at this string of cheese so good you end up making this tag me on Instagram so that I can share but let’s get started and another recipe that I know you guys are going to love too it’s another great one that you can freeze like leftover so
You have some things in stock okay this next recipe is in my cookbook this is my Soka family meatballs and red sauce it’s amazing like we make this every single Christmas Eve and I don’t know just like family and brings like so many memories of when
I was little and we eat this as well but here is what you need need for the meatballs to start so you’re going to get whether it’s ground beef I like getting the meatloaf mix though this is a combination of beef pork and ve so I
Like that the best for the meatballs and you’re going to need a onion an egg some garlic some mustard Worchester and some breadcrumbs and then for then like seasoning it all and basil you also need some milk for the meatballs um garlic salt parsley and some pepper then for the sauce portion
You need three 28 o cans of tomato sauce and then a can of diced tomato so so I’m going to use that extra can that we had over here some tomato paste then this is optional but I really I include it every single time soz I think it just flavors
The sauce so well get some pork and just cut this into 1 in strips they’re like little tiny strips add to the sauce like just the flavor of it is like wow it’s so good um some red wine for that flavor as well pic of course would be my
Recommendation and then some garlic salt parsley Italian seasoning the basil and salt and pepper to kind of season up that sauce but oh my gosh this is so good again it’s like so yummy and it’s just you know when it’s like a homemade sauce not coming from a jar there’s just
Something different about when it tastes So Fresh So I love this recipe so here you go all right in this mixing bowl we are going to add the meatloaf [Applause] mix and one egg then add in one small chopped onion a heaping tablespoon of minced garlic one cup of bread crumbs
Teaspoon of mustard tablespoon of warchest sauce 2 tbspoon of milk 3 tbspoon parsley some fresh chopped basil smells so good teaspoon of garlic salt teaspoon kosher salt and some fresh Cracked Pepper now this next part is optional but if you want to make them cheap meatballs you can add some Parmesan
Cheese these as well so we’re going to have the cheesy meatballs this year then you’re just going to combine all these ingredients and roll them into 1 in balls this would also make a great base for a bomb Italian meatloaf you could bake this and add some some tomato sauce on the top
Instead of like ketchup and it would be like an Italian style meatloaf it’ be really yummy too if don’t want to make meatballs you can do meat those rolling our balls Sorry by the way I used like fake Tanner and I feel like you can see where
It obviously like doesn’t go to my hands so sorry if this looks a little bit funny but it’s what happens when you live in oh oh I miss my year round sun in Hawaii sometimes I wonder if maybe that’s part of the reason why I felt so much lower
Like it was around the time daylight savings happened so there’s just in general less sunlight but especially here then it gets dark so early and I don’t know I think it just all really messes with your mood cuz fun fact there isn’t daylight savings in Hawaii so like
You never really feel the time change as much at least like I don’t recall sort of feeling that or even in the winter you’re just still outside and get all that vitamin D I think it does make like a huge difference to how your mood feels but anyways we’ll keep rolling here now
In a big old pot you’re going to have some olive oil heating up over medium heat and you’re going to take two heaping spoonfuls of that minced garlic that’s why by the way like I always buy one of these huge tubs cuz obviously I
Use a ton of garlic it would be like so much to buy garlic and keep mincing it up at the rate that I use it but we’re going to let this get all nice and brown up in here and then we’ll add in those meatballs so I’ve got all those
Meatballs I’m just going to add them in oh my gosh it smells so good in here now just an FYI if you were going to eat this sauce like for dinner you can’t make it this way like the way I’m making it is like a slow cook nearly 24 hours it sits in
This pot okay if you’re going to eat it right away Brown these meatballs in like a separate frying pan and then add them to the sauce but because this is getting like slow cooked they will be cooked through you know by the time I’m done tomorrow okay now we’re going to add in
Our cans of tomato sauce number one number two number three and then those diced tomatoes and this is also again to just get really good flavor I’m going to add in the strips of that pork again I would only do this if you’re cooking this for a long time
Overnight because you obviously don’t want raw meat but when it’s you know cooking all night long this just gives it such an amazing flavor it’s so good and now can of tomato paste this really helps like thicken it up so it’s not too watery especially since we add wine to this sauce all
Right now we’re adding in some of that red wine 2 teaspoons Italian seasoning teaspoon of garlic salt some fresh basil and a cup and a cup of Parmesan cheese all right you want to give it a nice little J but don’t like reach all the way to the bottom and stir like
Super hard cuz you don’t want to tear up those meatballs just kind of you know give it a little a tiny little push all the Jes okay I’m going to cover this and this is just going to simmer on low heat then all night long this next recipe we’re going to do
Is a Philly cheese steak stuffed pepper so this is a really good one if you’re trying not to have a lot of like processed carbs cuz obviously you’re not having a Philly cheese steak on a hogy instead it as in a stuffed pepper and just another way to get more fresh
Healthy vegetables in the mix um I’m going to prep the onions and mushrooms you kind of want the onions to be a little bit longer so I’m just going to kind of cut them into quarters and then into like very thin strips um and I’m kind of just going to throw all my
Veggies in this pot but I figured while I did this I would tell you guys a little story of something happened the other day while the kids were on winter break so Landon and presy was their first day that they didn’t have school and we did get snow here and we built
This like epic snowman so if you want to see it I actually posted it on like my YouTube Community tab it’s on Instagram too I think but you built a snowman come inside make hot chocolate and pour Presley dumped it all over herself within like a minute of me making it and
Of course it was the very last package of hot chocolate that I had so I couldn’t make anymore she was like really upset and crying luckily she wasn’t like burned or anything like that I always give it to them like pretty cool not like cold in temperature but
You know what I mean like I make sure that it’s able they’re able to drink it right away so they don’t burn themselves um so she went upstairs and I was like well we were just out in the freezing cold I was going to run and bath for
Them anyways especially now that she has hot chocolate all over her so I go up and I start the bath and Hayden had followed me up there but I wasn’t going to like leave him in the bathroom by himself so I said to him like Hayden
Come with me like we have to go get so you know he’s toddling behind me and presy was still crying it kind of like calmed her down a little bit and the bathtubs running I’m like okay like come on Presley let’s get you in the tub
So you can get nice and warm and I go to my bedroom door go to turn the handle and it is locked so Hayden’s recently learned how to lock doors so he must have turned the lock on it when he followed me and shut the door when we
Were getting Presley so me hidden and Presley are all outside of my bathroom door and I’m like oh my God like the bathtub is about to overflow like I know it’s to that point where it’s like got to be really full and normally it
Wouldn’t be a big deal but um I went and got like the quarter cuz he’s like a coin that we can unlock with it wasn’t working so I’m like oh my God I can’t get the door unlocked and like the tub’s going to overflow so I call Landon cuz
He also knows how to use the coin and I’m like Landon you try it I’m like about to start searching online like what what to do andon is like Mommy maybe should just kick down the door and I was like yeah I probably should just kick down the door probably like a
Busted door right is better than like a flood a couple days before Christmas when you know no one’s going to be able to come here to clean it up like it would just have like basically ruined Christmas like literally where it is it’s like right above the dining room
Where like the family you know what I mean like eats and everything it just and the kitchen too I mean it would have definitely would have been horrible so I’m out there kick the door make a crack in the door and then I don’t know what it was like it just
Popped into my brain I went and grabbed a hanger and I have those like thin velvet hangers like I get them on Amazon and I took the hanger and I was able to like if you see this like the hanger just fit in there enough that I
Could like pop I went below it and I could like pop it up you know to like get the door unlocked ran in the water was like this far from the top of the tub like it was about to overflow so very very thankful that at least we didn’t have a huge
Disaster um I was like Hayden don’t ever lock a door again oh my gosh like even retelling it it’s like that sense of panic you know what I mean like just like all comes back cuz you are just in like sheer terrified mode of oh my God this is
Going to be such a mess so luckily luck was on our side that it wasn’t as bad but I share the story because I called my mom and stepdad and like told them about what happened and my stepdad was like well if that ever happens again cuz you know
Obviously it’s bound to be Hayden’s going to lock a door on sometimes and it just happens um where tub is running he said go to your water M and turn it off and I know in our house it’s down in the basement but you I know not everybody
Has basement so just in case you ever have a tub running and the door gets locked or something you have a little one like Hayden go to your water M and shut it off and then you won’t have a flood so thought I I would share that
All right I’m almost done slicing up these mushrooms kind of hard to like slice and talk like I want to look at you with the camera but I obviously don’t want to cut my fingers off either let just avoid all Christmas disasters these days all right we’re going to get
Some olive oil on these veggies salt and some pepper all right and we’ll cook these up all right now for these Peppers you want to keep them to almost be like a little scooped out Bowl but take out all that meat and seeds so you have more room for
The actual meat and veggies in these all right I’ve got my Peppers prepped in a baking dish you want put them in a baking dish and you want to put a slice of provolone cheese inside each one of your peppers these are cooking up nicely one more minute and then I’m
Going to transfer them to the Peppers all right I’ve got my sauteed mushrooms and onions they smell so good not going to lie and I’m just going to take these and put a scoop in each one of my Peppers I’m just cooking for myself obviously like if I was cooking for a
Huge family I would obviously have gotten more Peppers but I just kind of know like they’re not going to keep for a super long time like this is just for me for the week so that’s why I only sort of planned to have three for myself
So and now I’ve just got my thin sliced beef and I’m going to add this to that same pan and cook it up until it’s nice and brown and while this Cooks I’m just going to season it with a little bit of salt and pepper all nice and brown so
I’m just going to slice this up really thin okay so now I’m going to take that shaved beef add that to the peppers too okay and then you want to set another slice of provolone cheese on top of each of the peppers and we’re going to bake this at
400 for like 20 to 25 minutes so for the amount that that made I definitely could have made six peppers I think but I put the left over like steak and onions and mushrooms in here and I feel like it’ll be so good to mix in with eggs for
Breakfast like sort of make a Philly cheese steak omelette so that’s what I’ll keep this for oh my gosh you guys look at how good these stuff Peppers turned out oh my gosh don’t those look so good cannot wait for this taste test it smells so good too oh my goodness
M come to Mama all right all right let’s give this a taste test feel like this is going to be there like it’s like all cheesy delicious goodness I want to try to get like some steak and some like mushroom and onion okay here we go all right time for the
Test this is good this is like such a good Twist on stuffed peppers I absolutely love this if you like Mayo I’m not going to Li cuz I feel like when I’ve had a cheese steak before there was like Mayo on it I actually think maybe squirting
Just like a little bit of mayo in this when you bake it would make it like extra really good this is yummy that is so good I hope that you guys enjoyed this healthy meal prep with with me lots of high protein packed ideas for you if
You’d like more videos like this let me know down in the comments below and be sure to click the thumbs up that really helps and just thank you so much for watching and subscribing and I’ll see you in the next video bye even I CH really made an effort promise I would
Change but something stay the same wanted to do better wanted to be great but something stay the same something stay the Same something stay the same start