Sweet Turkey Chilli

I’ve participated in three separate 30 Day Cleaner Eating & Fitness Challenges with Life Designs Fitness & Nutrition now. I highly recommend it for anyone looking for easy family friendly healthy meals. They provide you with 30 days worth of meal plans, recipes, work outs, a facebook group for support and a daily inspirational email to help with mindset for lifestyle change!!! It’s a really great deal at $40. The meals have proven to be easy, delicious and kid friendly. Many of the meals from the challenges have become family staples for us.  This week I wanted to share one of them with you.

When I first read this recipe, I thought it didn’t sound all that good but I was pleasantly surprised when I made it and the whole family gobbled it up. It is pretty much the only time my kids have eaten chilli. Now we enjoy it every few weeks and the kids actually ask for it. Hope your family enjoys it as much as mine.

Sweet Turkey Chilli Recipe

Time to prep: 15 min Time to cook: approx 10 min.

Turkey Black Bean Chili-4

Serves 4-6


1 lb ground turkey

1 small onion chopped

1 green pepper chopped

19 oz can of kidney beans, rinsed and drained ( I don’t like kidney beans so I use black beans instead)

14 oz can of brown beans

1 up pineapple tidbits canned or fresh

1 carrot grated


2 tsp Dijon mustard

3 tbsp white vinegar

1/4 cup brown sugar

1/2 cup ketchup

1/2 cup water


1. cook turkey in a large pan until no longer pink. Add onions and cook until soft.

2. Add remaining ingredients (except sauce).

3. Mix all ingredients for the sauce in a small bowl and pour over top of bean mixture.

4. Bring to a boil and then let simmer for 10 minutes or until heated through.

We like to add cheese on top and serve with a whole grain roll.



March 31st, 2015 · No Comments ·

Ginger Sesame Salmon – My go-to recipe

We all have those go-to recipes. You know the one you know by heart. The one that you pretty much always have the ingredients for. The one you can use in a pinch when you don’t know what to make for dinner. The one you make when you are short on time. Well this is my go-to recipe. It’s quick, easy, healthy and delicious. The whole family loves it.

Ginger Sesame Salmon


1/4 cup olive oil
2 tablespoons of honey
2 tablespoons sesame oil
2 tablespoons rice vinegar
2 tablespoons brown sugar
2 tablespoon soy sauce
2 garlic cloves minced
1 tablespoons grated ginger
pour over salmon (4 salmon steaks), let sit for an hour or up to 24. bake at 350 for about 30 mins. Garnish with sauce, sesame seeds and green onions (or don’t).
That’s it. Enjoy.
I love serving it with steamed edamame and rice (brown or black or sprouted).
What is your go-to meal? What recipe do you know off the top of your head and can type right now? Share it below.


March 30th, 2015 · No Comments ·

Pork (or Chicken) Souvlaki with Tzatziki & Greek Quinoa Salad

Spring is here, which makes me want to whip out my grill and some summery recipes. This meal is one of my summer favorites. It makes a great meal the whole family will enjoy. The Greek Quinoa Salad is a wonderful addition to any potluck. And you’ll have enough Tzatziki left over for a tasty snack the next day – serve it with pita and veggies.

Pork (or chicken) Souvlaki


1 1/2 lbs boneless pork loin, 1 1/2″ cubes (or replace for boneless chicken if you prefer)


2 tbsp olive oil

1 tbsp fresh lemon juice

2 tsp dried oregano

1 tsp dried thyme

2 gloves garlic, minced

Prepare marinade by whisking marinade ingredients together. Add cubed pork (or chicken) and allow to marinate for at least 1 hour or overnight.

Place on skewer and barbecue on medium heat. Cook 4-6 minutes per side, turning once.



1 cup plain Greek yogurt

1/2 cucumber, peeled, seeded and finely chopped

1 large garlic clove, minced

1 tsp fresh lemon juice

1 tsp dried dill

Fine grain Sea Salt & freshly ground pepper, to taste

Mix all ingredients together and allow to chill for at least 1 hour to blend the flavours.

Greek Quinoa Salad: (recipe from Life Designs Fitness & nutrition)


1 cup cooked quinoa (cook quinoa according to package directions)

4 roma tomatoes, seeded and diced (cherry tomatoes, are also a great option)

1 cucumber seeded and diced

3 green onions, chopped

1 orange pepper diced

feta cheese, crumbled

black olives


2 tsp dried dill

2 cloves of garlic, minced

1/4 cup of olive oil

3 tbsp fresh lemon juice

2 tbsp red wine vinegar

pinch of sea salt & freshly ground pepper

Whisk all dressing ingredients together, pour over salad and chill until ready to serve.



March 29th, 2015 · No Comments ·

Meal Planning – Introducing Tasty Thursdays

My husband Darren is a wonderful cook and used to do the majority of the cooking in our house. He’s one of those cooks who doesn’t need a recipe to work from.  He can whip something up from the stuff laying around in the house with ease and it always tastes great. Me on the other hand, well I’m more of a baker than a cook. I like recipes and specific directions and measurements.

When I left the world of full time employment back in 2008 I decided to take on the majority of the household cooking.  This little cooking experiment has had it’s ups and downs. Some weeks I did really well while others I totally didn’t. But I  I finally figured out what the problem was and am ready to share with all of you in hopes that it might make your life a little bit easier.

So here’s what my problem was; Cooking without a plan stresses me out!!! I need a plan of action because without one I fall apart in the kitchen. I would often stress about what to cook that day, and then I would either give up and not cook anything (leaving it up to Darren) or decide on something only to find out that I don’t have all the ingredients in the house. This would result in a stressed out emergency trip to the grocery store where I sometimes didn’t even remember to buy all the ingredients I needed frustrating me further and ending in Darren cooking again.

People had suggested meal planning to me before but I just couldn’t wrap my head around sitting down to plan every day’s dinner  weeks in advance. Plus what if I don’t feel like eating what was scheduled for that day?

Does this sound familiar? Does meal planning feel overwhelming? Does it feel to much of a commitment? If so you could start meal planning the way I did. When I first decided to start meal planning I took a different kind of approach, I like to call it meal planning for the non-committal. It goes a little something like this:

The day before you normally do your grocery shopping sit down and pick out 5-7 recipes that you’d like to try over the  week. Then check your fridge, freezer, cupboards for the ingredients you’ll need. If you don’t have them, add them to your shopping list. I would pull my recipes of choice out and pin them on the fridge. Once the shopping was done I knew I had everything I needed in the house to make those recipes. I could choose anyone of them on any given day to make.

After having months of  successful with this method I was convinced that meal planning was worth the effort. It had completely taken all the stress out of cooking for me. I totally impressed my husband and myself and ended up with some really good meals.

This system worked really well for me until life got busier and I decided to try actually planning which meals to have on specific days of the week. At first it was a bit challenging to make the change but I’ve found it really helpful. I feel like I’m more organized than ever. The nights that are busy, I have easier meals planned or left-overs ready in the fridge. The days that are not as busy I plan meals that take a bit more time but provide me with left-overs for those busy nights when I just don’t have time to cook.


The system that works for me now is sitting down each Saturday morning with a coffee and my cookbooks to meal plan and create a grocery list. I schedule 6 meals for the week and leave 1 day open. The open day is my way to account for things like deciding to order in, or go out, Darren cooking, or a someone needing a specific comfort food.

Here are the steps I take:

tasty Thursdays

To make it a bit easier on you I’m going to be sharing my weekly meal plan starting this Thursday. It will be the plan from the previous week so I can make sure the recipes are worth sharing. I’ll post the meal plan and the links to the recipes. I’ll also be sharing my downloadable meal plan and shopping list template for your use. Mark your calendars and check out the blog, facebook and instagram for Tasty Thursdays.

March 27th, 2015 · 1 Comment

Lavender – Product Highlight



Lavender has been used and cherished for centuries for its unmistakable aroma and myriad of therapeutic benefits. In ancient times, the Egyptians and Romans used Lavender for mummification, bathing, relaxation, cooking, and as a perfume; its ability to calm and soothe the mind and body continue to be Lavender’s most notable qualities. Lavender is frequently used to soothe skin irritations and help skin recover quickly. Applying Lavender to the back of the neck and temples helps reduce muscle tension. Inhaling Lavender promotes relaxation and a restful night’s sleep, making it an ideal oil to diffuse at bedtime and when stress levels are high. Due to Lavender’s versatility and soothing properties, it is considered the must-have oil to have on hand at all times.

How to buy: please visit my doTERRA store or email me at sarah@prenataltoparenting.com to discuss options

doterra lavender

•        Add    a    few    drops    of    Lavender    to    pillows,    bedding,    or    bottoms of feet for a restful night’s sleep.

•        Keep    a    bottle    of    Lavender    on    hand    for    minor    burns,    cuts, and scrapes.

•        Freshen    your    linen    closet,    mattress,    car,    or    the    air    by    combining Lavender with water in a spray bottle.

•        Add    to    bath    water    to    soak    away    stress    or    apply    to    the    temples and the back of the neck to ease muscle tension.





Diffusion: Use    three    to    four    drops    in    the    diffuser    of    your    choice. Place a drop of lavender on the underside of the pillow (it doesn’t stain and washes out easily) 2-4 drops will due.

Topical use: Apply one to two drops to desired area. Dilute with dōTERRA  Fractionated Coconut Oil to minimize  any  skin sensitivity.  See additional precautions below.
CAUTIONS:  Possible    skin    sensitivity.    Keep    out    of    reach    of    children.      Avoid contact with eyes, inner ears, and sensitive areas.


Please leave a comment below with any essential oil questions and tell us what your FAVORITE uses for oils are!



Disclaimer; The content of this post is for informational purposes only. Information posted here represents only my opinions and my contain affiliate links. The information here is not to be used to diagnose, treat, or replace professional medical advice. Prenatal to Parenting/Sarah Joseph are not responsible for how you use your essential oils – please use them reasonably and carefully. 

March 20th, 2015 · No Comments