Latest Posts

Mediterranean CousCous Salad

Have you guys been on Periscope yet? This amazing app, developed by the Twitter folks, is truly the next big thing for business owners! I have done about 20 broadcasts, and I have talked about everything from goal setting to healthy eating, to weight loss tips, and more! The coolest part is that it is interactive, meaning people can jump on the broadcast, give you “hearts” if they ike what is going on, and they can chat with you and ask questions. It is really fun!

Yesterday, I did a broadcast about knife skills and I showed how to make a super easy recipe…my Mediterranean CousCous salad! This easy, delicious, healthy salad is delicious, and full of flavor! There are still some kinks to iron out as far as camera position, etc., but I am just loving the endless possibilities of Periscope! Please watch the video below to get the recipe and see what Periscope is all about. You can find me under @tinylittlechef.

1 box Near East CousCous (garlic and olive oil)

1 T. Olive Oil

1 large chicken breast, cooked, large dice

1 shallot, small, diced

2 tomatoes, large dice

1/2 English cucumber, large dice

1/2 c. Athenos Feta

1/2 lemon, juiced

1 mint leaf

1 basil leaf

Small handful of cilantro

Salt and Pepper to taste

Directions

Cook CousCOus according to package instructions. Let cool, fluff with a fork, and drizzle in the olive oil to avoid clumping.

Add shallot, tomatoes, cucumber, chicken and lemon juice.

Chop the cilantro, mint, and basil, and add to bowl.

Gently fold all ingredients together and taste.

Add salt and pepper to taste.

ENJOY!

Easy Summer Crockpot Recipes

Hi Friends!

Lately I have received quite a few requests for easy crockpot recipes, as really no one wants to turn on  their oven in the middle of summer and heat up their whole house. The summer crockpot recipes listed below are easy to make, healthy, filling, and delicious! I hope that you enjoy them, as much as I enjoyed creating them. These recipes are also 1 Week Food Fix™ approved substitution meals!

ENJOY!!

 

Tiny Little Chef Crockpot Lasagna

Tiny Little Chef Crockpot Lasagna

Tiny Little Chef Crockpot Lemon Herb Chicken

Tiny Little Chef Crockpot Lemon Herb Chicken

Tiny Little Chef Crockpot Carnitas

Tiny Little Chef Crockpot Carnitas

 

Crockpot Carnitas

5 lbs. pork shoulder or roast (boneless), cut in to cubes

1 T. oregano

¾ T. cumin

3 shallots, peeled and rough chop

4 oranges, juiced or 3 T.orange juice concentrate

1 Jalapeno, seeded and rough chopped
3 T olive oil

 Directions

Rinse and dry the pork. Season well with salt and pepper.

Heat a skillet to medium high heat, and brown the pork cubes on all sides.

In the crockpot, put the orange juice, pork, cumin, and oregano

Cook on low for 8 hours.

Remove from pot and shred pork, discarding of any fatty pieces. Keep liquid, and strain if necessary. Add the shredded pork and liquid back in to the crock-pot and let cook another 20 minutes.

If desired, heat a small amount of olive oil and a skillet and fry the carnitas until just crispy, before serving. Enjoy!

TIP: I like to serve in a bowl with a bit of cheese, fresh jalapenos and sour cream, and with a healthy tortilla.

 

 

Crockpot Lemon and Herb Chicken

4 Chicken Breasts

1 c. Low sodium Chicken Stock

2 lemons, halved (reserve juice)

Juice of 2 lemons

3 sprigs thyme

2 sprigs of rosemary

6 garlic gloves

5 basil leaves

2 bay leaves

Directions

Pour chicken broth into the bottom of the crockpot.

Add all ingredients except the chicken. Stir ingredients to make sure all flavors are incorporated.

Add chicken breasts. Spoon some broth over the chicken.

Squeeze in lemon juice and add garlic cloves.

Cook on low for 6-8 hours, until cooked all the way through.

 

 

Crockpot Veggie Lasagna/Crockpot Spinach and Sausage Lasagna

Crockpot Veggie Lasagna

1 package lasagna noodles

2 jars of good quality marinara/pasta sauce

24 oz. part-skim ricotta

1 summer squash

1 zucchini

3 c. spinach

3 c. mozzarella cheese

½ c. freshly grated parmesan.

Directions

Layer all the ingredients in the crockpot in the following order:

Sauce, Pasta (Uncooked. Break the long pieces. It doesn’t have to look great :)), ricotta, veggies, mozzarella, repeat. The final top layer should be noodles, sauce, and mozzarella.

Cook on low for 6 hours. Turn of crock pot and allow to sit for 45 minutes in order for all the ingredients to come together. Serve and top with Parmesan. Enjoy!

Simply swap out the veggies for cooked Italian sausage and raw spinach to make the other version!

Please CLICK HERE to make sure that you are signed up to my eNewsletter to receive more recipes like this!

About Christy Harp/Tiny Little Chef

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Hi friends!

I want to take a moment to introduce myself, and to give you a bit of my background and history.

I have been a professional Chef for over 15 years, having worked at many Restaurants and Hotels, and performing pretty much every job there is in the Food and Beverage Industry. I got the name Tiny Little Chef, when I was trying to come up with a new email address in Culinary School, and my Dad said, “well, you are tiny, you are little, and you are going to be a Chef.” So, right then and there Tiny Little Chef came to be. In Culinary School, I was known as “The Master of Seasoning.” I know how to make pretty much anything taste delicious! I love trying out new flavors and Recipes and I am constantly testing new Recipes.

In 2004 I decided to step away from the restaurant industry, and start my own meal delivery service. I had some amazing clients, and I quickly started getting requests to do large, private Catering’s. I did everything from baby and bridal showers, to large fundraisers, to huge corporate events. I loved it, but it was a lot of work.

I married my Husband, TJ, in July 2012, and in February (Valentine’s Day!) of 2013 we found out I was pregnant. I continued to do Catering’s, but being pregnant took a toll on my small frame, and I began having contractions almost 3 months before my due date. We already knew I had to have a C-Section, due to my very contracted pelvis, so my Dr. ordered me to stop Catering, and with mixed emotions, I took a step back. I kept cooking and making new recipes in my own home, but I felt like I needed to do more, so I worked on recipes, and published some eCookbooks before, and after, my Son was born.

After the birth of my Son, I suffered from not only a C-Section recovery, which is brutal in and of itself, but I had a pretty bad case of postpartum depression. When I finally went to the Dr. to discuss what was going on, the Nurse said to me “I was wondering when I was going to see you for this.”

I have had a history of depression for many, many years, sometimes mild, and sometimes pretty severe. The ways that I had dealt with in the past were not healthy or beneficial, so this time I decided I need to change myself from the inside out. I was a half a pack a day smoker, off and on, for many, many years. I thought it helped me with depression, but in all honesty, it made it far worse. I surrounded myself with many negative, less than desirable people, and I myself became a negative debbie downer. I became a victim of my own thoughts and environment. I am happy to say that the negativity, in all forms, is gone, and that i have not had in cigarette in a very long time!

I tried to become healthy at various times throughout my life, but it took a while for something to really get, and hold, my attention. The exercise that has truly spoken to me is Pilates, and so I decided to become a trained Instructor on the Pilates Reformer in 2010. I LOVE it! I have trained many, many clients out of my home, and continue to do so. I was known as a Chef, so when I did go on my health kicks, I would cook delicious, healthy food for myself, but I never kept it up for any great length of time.

Something FINALLY clicked in my head after my Son was born. I was done. I was done treating myself like crap, and as much as I had helped other people, I needed to help myself. I went on anti-depression meds, and started to really deconstruct myself. It was hard, and the tears flowed, but it was beyond necessary.

Many people knew of my food and exercise knowledge, and therefore I was constantly asked about Nutrition. I researched many programs, and I decided to become Certified as a Weight Management Specialist via the National Council of Certified Personal Trainers. I have done hundreds of Nutrition Consultations, and I LOVE it! I combines everything I love to do, and most importantly, I love helping people. I can show you how to eat better, what to eat, and I give you the eCookbooks loaded with my Recipes.

In 2015 I created, and trademarked the 1 Week Food Fix™. This program is geared towards kickstarting your metabolism, eliminating toxins from your body, and improving your weight loss. The best part is that I have created good for you recipes, with a ton of flavor, and a meal plan with no guesswork for you! It was also a customer request! For more info on the 1 Week Food Fix™, click HERE.

Thanks for stopping by and I hope that you now have a better idea of who I am, and why I strive to help people become a healthier version of themselves!

Credentials:

Associate of Applied Science in Culinary Arts, The Art Institute of Phoenix, 2000

Chef/Owner Tiny Little Chef, 2005-present

Pilates Reformer, Modules 1,2,3, Balanced Body University, 2010

Weight Management Specialist, National Council for Certified Personal Trainers, 2015

6 Ways to Help Break a Weight Loss Plateau

plate and tape apples

Happy Monday Friends!
I hope that all of you are having a great day. I wanted to take a little bit of time to share with you one of the biggest hurdles that faces my Nutrition clients. In fact, the reason that I get many clients, and the reason that I created the 1 Week Food Fix™, is because I see so many people who have reached a weight loss plateau. When you have a lot to lose, it is pretty easy to lose a good amount of weight in the beginning with not a lot of effort. The real work comes after a few weeks, and this is when I have people flocking to me for advice.

Weight loss is a combo of healthy eating and exercise. The problem is that people think that they should be putting 80% of their effort towards exercise, and 20% towards better eating habits. Well, I am here to tell you, it is the complete opposite! 80% of weight loss is a direct result of the food that you put in your mouth. 20% is exercise. And the best exercise for weight loss? Weights! Building your lean muscle mass means an increase in your Basal Metabolic Rate, or how many calories you burn at rest. Weight lifting will not make you bulky ladies, I promise!

Here are 6 ways to help you break your weight loss plateau:

 

  1. Drink more water! Aim to drink a minimum of half of your body weight, in ounces, per day. So, if you weigh 150 pounds, aim for 75 ounces. Most days, I drink a gallon of water.
  2. Move more! Get up from your desk, and walk around. Take extra trips when putting away the laundry. Park further away. Go for a morning or evening walk.
  3. Eat “clean.” What does this mean? Everyone has a bit of a different definition of this, but for me, and what I tell my clients, is to eat food that is as unprocessed as possible, and to shop the perimeter of the grocery store.
  4. Eat more! Seriously. People tend to think that if they eat way too little food, they will lose weight faster. This is 100% not true. There is not a bigger way to stall your weight loss than starving yourself. I eat at least 5 times a day, and my clients do as well. And none of us count calories.
    Eat more complex carbs. Carbs are not your enemy. And by this, I mean complex carbs, such as sweet potatoes and green beans. Your body needs carbohydrates for fuel, and without them, your body will start eating at your lean muscle mass for fuel.
  5. Stop weighing yourself. Seriously. Get off the scale. I find that the majority of people are way too obsessed with numbers, and that if they have not lost as much as they “think” they should, they will get discouraged and quit. Take your measurements and judge your progress by the fit of your clothes.
  6. Remember this, this less weight that you have to lose, the slower it will come off.
    Up your weight lifting. Remember, lean muscle mass burns more calories at rest.
    I really hope that you have found these tis useful and beneficial. Remember, food is 80% of the weight loss journey. Once you change your eating habits, the rest will be a breeze.

For more information on my 1 Week Food Fix, which is guaranteed to give you a great kickstart in your food and fitness journey, please click HERE.

1 Week Food Fix ™ Private Group

1WFF COVER

Happy Tuesday!

I am super excited to announce that beginning next week, July 13th, I will be hosting a private Facebook group of my 1 Week Food Fix™. This group will give you access to me as your Nutritionist, which is usually an upcharge, and we will all be following my 1 Week Food Fix™ together. I will answer all of your food and nutrition questions, and the entire group will be supporting and encouraging each other.

What is required of you? All you need to do is purchase either version of the 1 Week Food Fix™, and complete your grocery shopping by Sunday July 12th.

I already have an amazing group forming, and I would love to add you in!

Please click HERE to watch an FAQ video of the 1WFF, and to purchase the copy of your choice.

I can’t wait to help you reach your goals!

Phoenix Area Nutrition Consultations and Meal Plans

Food and Nutrition Consultations

Happy Monday Friends!

I am suer excited to announce that I have created a new, VIP, Nutrition Consultation service. I have been asked by many local friends about the possibility of meeting them at their homes, walking them through their meal plans, and taking them grocery shopping.

I have been creating this plan for a few weeks now, and I believe that I have put together a truly amazing package!

Here is a look at what is included in the Phoenix VIP Package.

A personal food and nutrition consultation and evaluation.
A 4 week meal plan of your choice (Vegetarian, Traditional, or Gluten Free)
The meal plan will include many recipes from my Healthy eCookbook (immediate download), and the Tiny Little Chef/Team Inspire eCookbook compilation. You will receive both.
A copy of the Food Exchange List, with foods and their serving sizes.
My Top 10 Nutrition Facts PDF.
4 Weekly phone or email check-ins with me to assess your progress.
In-home consultation.
Pantry, refrigrator, and freezer clean out.
Grocery shopping with me.
BONUS: Spiral bound copy of my 1 Week Food Fix™ and 5 protein shake samples.

Priced at $200, i firmly believe that you are getting a lot for your money, and I guarantee that if you follow the program as outlined, you will see results!

Please click HERE to get the ball rolling! I can’t wait to heal you achieve your goals :)

Essential Refrigerator List

Hi Friends!

I am often asked what I keep on hand that is healthy, affordable, and provides an array of options when a last minute trip to the grocery store is not possible.

I have created a 3 part email series to share with you, my friends and clients. A big part of what I tell my Food and Fitness clients is that in order to eat healthy, your home must be stocked with healthy food. If there are Twinkie’s in your cupboard, you will eat the Twinkie’s.

Pantry, refrigerator, and freezer clean-outs are now something that I insist on with every single one of my Clients. Let’s face it, out of sight, out of mind. If there are healthier options immediately available to you, you will more than likely eat those options.

For part 3 today, I will share with you my Essentials Refrigerator List – PDF. I obviously keep a bit more than this on hand, especially if I am recipe testing, but the items listed are what I typically always have on hand. I hope that you find this list helpful, and I look forward to sending you my Refrigerator and Freezer lists as well.

I invite you to please check out my store to get more info on my trademarked 1 Week Food Fix, Nutrition Consultation plans, and eCookbooks!

The Essentials List – refrigerator

The 5 Most Effective Exercises

One of the amazing benefits to being a member of Team Inspire is the connections I make, and the resources available to me. Team Inspire had a number of Personal Trainers, but there are definitely a few standouts amongst the crowd. One of those standouts is my good friend, and Owner of Strong Girl Fitness, Molly Pappas. We love to bounce ideas off of each other, and we have a ton in common. We have the same views on food and fitness, and this lady knows her stuff! You must check her out on Facebook and Instagram!

molly p

I asked Molly to compile a list of what she believes are the 5 most effective exercises, especially for women.

I invite you to click on the PDF below to see what she has written up for you. And I have to say, I wholeheartedly concur. Have a wonderful day friends!

Effective Exercises for Women

Essential Freezer List

I am often asked what I keep on hand that is healthy, affordable, and provides an array of options when a last minute trip to the grocery store is not possible.

I have created a 3 part email series to share with you, my friends and clients. A big part of what I tell my Food and Fitness clients is that in order to eat healthy, your home must be stocked with healthy food. If there are Twinkie’s in your cupboard, you will eat the Twinkie’s.

Pantry, refrigerator, and freezer clean-outs are now something that I insist on with every single one of my Clients. Let’s face it, out of sight, out of mind. If there are healthier options immediately available to you, you will more than likely eat those options.

For part 2 today, I will share with you my Essentials Freezer List – PDF. I obviously keep a bit more than this on hand, especially if I am recipe testing, but the items listed are what I typically always have on hand. I hope that you find this list helpful, and I look forward to sending you myRefrigerator list as well.

I invite you to please check out my store to get more info on my trademarked 1 Week Food Fix, Nutrition Consultation plans, and eCookbooks!

Have a wonderful day!

The Essentials List – Freezer The Essentials List – refrigerator

Gluten Free Blueberry Cinnamon Waffles

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I am one of those people that loves tradition, and making memories. A few months back, I started make a family weekend breakfast, varying by the day depending on what we had going on. I have made quiches and omelettes, frigates and pancakes, and much more. This morning I wanted to make waffles, but I wanted to do it differently. I decided to swap out the traditional unbleached flour and vegetable oil for gluten free flour and coconut oil. I was a bit skeptical, but they turned out really well. The one thing I will say, is that you need to stir the batter well before you put it on the waffle iron, as the flour does seem to settle a bit. Here is the recipe:

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Dry Ingredients

  • 1 1/2 c. gluten free flour ( I used King Arthur’s)
  • 2 t. baking powder
  • 1 T. stevia
  • 1/2 t. salt
  • 1 t. ground cinnamon

Wet Ingredients

  • 1 1/2 c. room temp. milk
  • 1/3 cup coconut oil, melted
  • 1 large egg
  • 1/2 t. vanilla extract
  • 1/4 c. blueberries

Directions

  • Heat waffle iron.
  • Sift all dry ingredients together in a bowl
  • In a separate bowl, whisk together all wet ingredients
  • Slowly mix the wet ingredients into the dry ingredients, except the blueberries, stirring until just incorporated.
  • Gently mix in blueberries.
  • Ladle batter into waffle iron, close lid, and cook for approximately 5 minutes, or until golden and crispy.
  • ENJOY!