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Hamel Nutrition and Fitness

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Hamel Nutrition and Fitness

Just your average foodie who became a mom.

06/26/2025

What thirty minute dinner are you making tonight?
Sweet potatoes in the air fryer: 5 minutes prep (oil and salt), 25 minutes of cook time.
Zucchini in the air fryer: 2 minutes of prep (oil, salt, pepper, onion powder, and dill).
Seasoned chicken with hot honey BBQ pan fried: 0 prep time. 16 minutes (8 each side) cook time.
Leftover homemade biscuits: 0 prep time. 1.5 minutes in the microwave wrapped in a wet kitchen towel.

06/20/2025

Sourdough discard crepes with homemade chocolate syrup and fresh fruit. The happy dances in my kitchen right now. 😆
This DOES need thirty minutes of rest in the fridge so make sure to budget your time for it!

Crepe recipe: https://milkandpop.com/sourdough-discard-crepes/

Chocolate syrup recipe: https://www.babysavers.com/how-to-make-homemade-hersheys-chocolate-syrup-from-scratch/ -creation-23-jtr

06/10/2025

Don't be afraid of carbs.
Turkey burger with homemade spicy mayo.
Avocado with everything bagel seasoning
Broccoli with salt, pepper, garlic and onion powder
And God forbid..... Bread!

Notice the balance? This plate has got healthy proteins, fats, and micronutrients in addition to the carbs. It's never been about not eating the bread. It's about balancing your plate so it's not only carbs. No sacrifice on flavor. Just straight delicious with the fuel I need for my body.

04/10/2025

When you crave this for three months and can finally eat it because your cleanse is done 🙌

Kielbasa sausage, sweet potato, onion, zucchini, and gnocchi. Seasoned with salt, pepper, basil, paprika, garlic, and parsley. Roasted at 450°F for 40 minutes, stirring half way through.

01/11/2025

Was so good Sunday I made it again tonight. 30 minutes total. Just slice and toss in the pan! Sauteed sweet potatoes, onion, brussel sprouts, and kielbasa sausage. Seasoned with salt, pepper, basil, parsley, paprika, and 2tbsp of ghee. Everyone is loving every bite!

12/18/2024

This hummus wreath is missing a few ingredients from last time. 🤫 But it's a pretty and fun way to incorporate healthy veggies into your Christmas spread. I serve it with bell peppers, carrots, celery sticks, Wheat Thins, and pita chips. Here's the recipe for the hummus I make and the original recipe for the wreath. I didn't add the feta this time and the green onions were just sprinkled on top of the parsley with a small amount of parmesan to finish it off. 😋

Hummus: https://kidsactivitiesblog.com/15545/homemade-hummus/

Wreath Original Recipe: https://twohealthykitchens.com/hummus-wreath/

11/19/2024

In case you're wondering, chicken fajita empanadas are the way to my heart. I chopped up leftover fajita filling, made the dough, and baked these for about 20 minutes. We made a little "sauce" to dip them in which was literally just sour cream and salsa mixed together and the kids absolutely loved it. You can even have this dough made a day or two ahead of time and roll it out the day of if you want!

Recipe: https://thetortillachannel.com/empanada-dough/ -creation-108-jtr

08/22/2024

Simple. Easy. Quick. Need more incentive? Oh. Delicious! This comes together in under 30 minutes.

Brown the ground turkey. Add 3-4 cloves of garlic. Cook until fragrant. Add 1 can of drained tomatoes, 1 can of tomato sauce, salt, pepper, and dried parsley. Bring to a simmer. Crack as many eggs as you would like across the top (I did 8). Cover. Reduce to a low simmer for 8-10 minutes (until egg whites are cooked but yokes are runny). Enjoy!
I served mine with a side salad and warm baguette. ❤️

08/08/2024

If you need an easy weeknight dinner, look no further. The best part about these kind of recipes is that you can alter them to your personal food sensitivities. Need gluten free? Use gf noodles. Need dairy free? Use df milk instead of half and half and nutritional yeast instead of Parmesan cheese. Like a good garlic flavor? Add extra and cook it golden brown. Plus, it's a meal that can be made in under thirty minutes.

Recipe: https://damndelicious.net/2017/12/21/ham-and-peas-pasta-with-garlic-parmesan-cream-sauce/

07/20/2024

A white sauce that doesn't contain dairy or risky sweet coconut milk?? Absolutely. All it takes is some broth and mayo. I was SO hesitant about this one but.... This was delicious and easy!! Cook the noodles while making the chicken and veggies. Comes together in 30 minutes. Chicken Peppers in White Sauce.

Here's the recipe link: https://bunnyswarmoven.net/chicken-peppers-white-sauce/?epik=dj0yJnU9SmhIODNCc3ZmTU9pVGtxWnlQdFMyTHJiNzI2STlDQ0ImcD0wJm49dU9fV2tNb3F4RVhmS19SV1puczI1QSZ0PUFBQUFBR2Fidk80

06/25/2024

This is a perfect example of getting your exercise in while doing daily activities! I had a bunch of college stuff to finish up before classes start on Monday. I set my desk up over my treadmill. Walked while doing my work. Got almost 3 miles in as a result! We always say we don't have time. But where I could have sat, I walked. Moved. Made the time while accomplishing my daily tasks. 💪👊

02/22/2024

When your hodgepodge of random cupboard and fridge ingredients turned out amazing. I had a handful of cherry tomatoes, four leftover pieces of bacon, a can of shredded chicken, an onion about to go bad, and milk expiring soon. So here's what I came up with!

Sauteed the onion until translucent, added the tomatoes and gave them a nice brown, then recooked the bacon with all of it. I added about 4-5 cloves of garlic and sauteed until fragrant. I then added four cups of chicken broth, the shredded chicken, about 2 tbsp dried basil, 1 tbsp dried parsley, 1 tsp of both salt and pepper, and .5 cups Parmesan cheese. Brought to a boil for about 8 minutes, reduced heat and stirred in roughly .5 cups of milk. Then I stirred the sauce in cooked noodles and enjoyed it with a piece of French bread.

Start to finish was only about 30 minutes. Turned out delicious and was enough to feed my family of five plus give me some leftovers.

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