RockinRefreshments

09/16/2026

Maple Dijon Sheet Pan Chicken 🍁

Ingredients:
• 1 1/2 lbs boneless, skinless chicken thighs
• 1 lb baby potatoes, halved
• 12 oz Brussels sprouts, halved (fresh broccoli works too!)
• 2 tbsp olive oil
• 2 tbsp Dijon mustard
• 2 tbsp maple syrup
• 1 tbsp apple c***r vinegar
• 1 tsp garlic powder
• 1/2 tsp salt
• 1/4 tsp black pepper

Directions:
Preheat oven to 425°F and line a large sheet pan. Toss the potatoes and Brussels sprouts with 1 tablespoon olive oil, half the salt and the pepper. Roast for 15 minutes.

Whisk together the remaining olive oil, Dijon mustard, maple syrup, apple c***r vinegar, garlic powder and remaining salt. Add the chicken to the sheet pan and generously brush with the maple Dijon mixture.

Roast for another 20 to 25 minutes, or until the chicken reaches an internal temperature of 165°F and the vegetables are tender.

Kati’s Tip: Cut the potatoes on the smaller side so they finish cooking at the same time as the chicken. If your family isn’t a fan of Brussels sprouts, fresh broccoli works really well too! 🍁🥔🥦

09/15/2026

Chia Juice Shots

• 2 tsp chia seeds
• 1 oz coconut water
• 3 oz Trader Joe’s To the Power of Seven Red juice, or your favorite juice

Add everything to a 4 oz mason jar, put the lid on, and give it a really good shake. Refrigerate for about 6 hours or overnight to let the chia seeds absorb the liquid. Give it another shake before drinking and enjoy within the next few days!

I use 4 oz mason jars that I found at Walmart, but you can find similar ones on Amazon too. Such an easy little drink to have ready to grab from the fridge!

09/14/2026

Slow Cooker Chicken Pot Pie Soup 🥣

Ingredients:
• 1 1/2 lbs boneless, skinless chicken breasts or thighs
• 1 lb baby potatoes, quartered
• 3 carrots, sliced
• 2 celery stalks, sliced
• 1 small onion, diced
• 4 cups chicken broth
• 1 tsp garlic powder
• 1 tsp dried thyme
• 1 tsp salt
• 1/2 tsp black pepper
• 1 cup frozen peas
• 1 cup half-and-half
• 2 tbsp cornstarch
• Biscuits, baked, for serving

Instructions:

1. Add the chicken, potatoes, carrots, celery, onion, broth, garlic powder, thyme, salt and pepper to your slow cooker.
2. Cook on LOW for 6 to 7 hours or HIGH for 3 to 4 hours.
3. Remove the chicken, shred it and return it to the slow cooker.
4. Whisk the cornstarch into the half-and-half, then stir it into the soup along with the frozen peas. Cook on HIGH for another 15 to 20 minutes.
5. Serve warm with baked biscuits on top!

Kati’s Tip: I like serving the biscuits on top instead of putting them in the slow cooker so they stay nice and fluffy. If I have puff pastry in the freezer, I’ll bake that instead for a fun change!

09/13/2026

I know this one is a little different from my normal “Feeding a Family of Four for Under $15” meals, but I think it’s important to show a variety of foods and flavors! This one was actually my husband’s lunch choice, and I thought it was such a fun combination.

You can choose any loaf of bread, but I went with an apple cinnamon sourdough, then added Brie cheese and prosciutto. Everything came in at just under $15 and made four sandwiches, with about 3 to 4 slices of bread left over for toast the next morning.

Such a simple but delicious flavor combination, and each sandwich has a little over 20g of protein and about 4g of fiber!

09/13/2026

World market already has advent calendars! I saw at least three that I want🤣

09/12/2026

Something simple as chicken, broccoli and rice in a bowl can be made multiple times per week and can really take the stress off of meal prep. Keep doing what works for your family. I promise meal prep does not need to be complicated.💜 I would love to hear the things that you love to eat with your family.

09/12/2026

🍋 Lemon Chicken Lentil Soup

One of my favorite easy, cozy soups! You can grab the shortcuts at Trader Joe’s, but I included measurements so you can make this with ingredients from any grocery store.

Ingredients:
• 16 oz cooked, shredded or pulled chicken
• 1 package steamed lentils (about 2½ cups cooked lentils)
• 1 container Trader Joe’s Mirepoix OR 1 cup diced onion + ½ cup diced carrots + ½ cup diced celery
• 6 cups chicken broth
• 1 frozen garlic cube OR 1 clove garlic, minced
• 1 frozen ginger cube OR about 1 tsp minced fresh ginger
• 1 tbsp Aglio Olio seasoning OR your favorite garlic & herb seasoning
• ¼ cup fresh dill, chopped
• ¼ cup fresh parsley, chopped
• 1 lemon, zested and juiced
• Salt & pepper to taste

Directions:
Add the lentils, chicken broth, onion, carrots, celery, garlic, ginger and seasoning to a large pot. Bring to a gentle simmer and cook for 15–20 minutes, or until the vegetables are tender.

Add the chicken and cook until heated through. Zest the entire lemon into the soup, then add the lemon juice, fresh dill and parsley. Season with salt and pepper to taste. Enjoy! 🍋🥣

Crockpot: Add the lentils, broth, mirepoix, garlic, ginger and seasoning. Cook on LOW for 3–4 hours. Stir in the cooked chicken toward the end to heat through, then finish with lemon zest, lemon juice, dill and parsley.

09/12/2026

It’s officially squash season, and this is one of my favorite ways to enjoy it! 🍂 Delicata squash is delicious, easy to prepare, and naturally provides fiber, vitamin A, vitamin C, and potassium.

Here’s how I make mine! I slice the squash into about ½-inch pieces, then season with olive oil, salt, pepper, garlic powder, onion powder, and paprika. Roast at 425°F for around 15–20 minutes, checking them at about 10 minutes since cooking time can vary. Mine were perfectly done in just 15 minutes!

And one of the best parts about delicata squash? The skin is edible, so there’s no peeling needed!

09/11/2026

09/11/2026

One of my favorite easy lunches! I spread a thin layer of light cream cheese over lavash bread, sprinkled on my favorite Trader Joe’s Aglio Olio seasoning, then layered on 4 raw asparagus spears, thinly sliced red onion, 4 slices of turkey breast, and LOTS of fresh dill.

I rolled it up tightly and sliced it into 8 little pinwheels, then topped each one with a tiny tomato. 🍅 For dipping, I mixed Dijon mustard with a little light mayo and put it right in the center. So fresh, crunchy, and satisfying!

Okay, now I need ideas, what would YOU put inside a pinwheel like this? 👇 Give me your best combination because I want to make more versions!