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Janiah🖤

@janiaheats

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I love anything coming off the grill🔥 #tacotuesday #grilledchicken #fajitas #grillmaster #summer by @janiaheats

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4 days ago

The perfect way to end my birthday🎂 #24 by @janiaheats

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10 days ago

Something new & different🍓🍌

INGREDIENTS (4 SERVINGS)
2 cups coconut or almond milk
2 cups fresh strawberries
2 ripe bananas
2 tbsp maple syrup or honey (or to taste)
2 tsp vanilla extract
2 pinches salt
½ cup chia seeds
Yogurt of choice
Granola
Extra strawberries & banana slices (optional, for topping)

DIRECTIONS
1.Blend milk, strawberries, bananas, honey, vanilla, and salt until smooth.
2.Pour into a bowl and whisk in chia seeds until fully combined.
3.Cover and refrigerate overnight (or at least 8–12 hours), then whisk again before serving.
4.Assemble parfaits by layering chia pudding, yogurt, and granola. Repeat layers if desired and top with fresh fruit and more granola.

RECIPE NOTES
* Because the blended fruit adds extra water, this pudding needs more time to set than traditional chia pudding and will have a slightly thinner consistency.
* Prefer it thicker? Use a little less milk or add 1–2 extra tablespoons of chia seeds.

#chiaseedpudding #parfait #strawberrybanana #breakfast #healthyrecipes by @janiaheats

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11 days ago

I got hibachi at home!

INGREDIENTS (6 Servings)
PROTEIN & MARINADE
2 chicken breasts, cubed
1 bag medium shrimp, deveined
1.5 tbsp sesame oil
3 tbsp low sodium soy sauce
3 tbsp hoisin sauce
6 garlic cloves, minced
1.5 tbsp ground ginger, minced

SAUTÉED VEGETABLES
1.5 tbsp olive oil
1.5 cups mushrooms, sliced in half
1.5 sweet onions, chopped
1.5 yellow squash
1.5 zucchini
1.5 tbsp low-sodium soy sauce
Garlic salt & pepper, to taste

FRIED RICE
3 cups jasmine rice, rinsed andcooked
3 tbsp butter
6 garlic cloves, minced
4.5 tbsp low sodium soy sauce
6 green onions, sliced
Garlic salt, to taste

TO SERVE
Store-bought yum yum sauce (add a splash of water to thin, if desired)
Sesame seeds

DIRECTIONS
1. Rinse rice until water runs clear, then cook according to package directions. For best texture, spread cooked rice on a tray and freeze 15-20 min while prepping everything else (or use rice made 1-2 days ahead).
2. Mix sesame oil, soy sauce, hoisin, garlic, and ginger in a bowl. Pour over chicken and shrimp in a large bowl or freezer bag. Marinate 20 minutes.
3. Heat olive oil in a large pan over high heat. Add mushrooms, onion, squash, and zucchini; season with garlic salt and pepper. Cook 5 minutes until tender-crisp. Stir in soy sauce, then remove and set aside.
4. Cook marinated chicken over medium-high heat 5-6 minutes until browned and cooked through. Remove and set aside.
5. Cook marinated shrimp 2-3 minutes per side until pink and opaque.
6. In the same pan, melt butter and sauté garlic for 30 seconds until fragrant. Add cooked rice, soy sauce, and garlic salt. Cook 5 minutes until heated through and lightly browned. Stir green onions into the finished rice.
7. Whisk yum yum sauce with a splash of water if a thinner consistency is desired and serve.

Notes: Works with any protein (steak, tofu) or fully vegetarian/vegan with plant-based protein and oil instead of butter. Swap jasmine rice for cauliflower rice or quinoa for a lower-carb option.

#hibachi #chicken #shrimp #friedrice #mealprep by @janiaheats

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16 days ago

My favorite fruit turned into a summer treat🥭

INGREDIENTS (4 Servings)
1 cup unsweetened lite coconut milk
1 cup unsweetened almond milk
1½ cups fresh ripe champagne mango, diced
½ cup chia seeds
2 tbsp sweetened shredded coconut
8–12 drops honey (to taste)
Splash of vanilla extract (optional)
Whipped Cream (optional)

DIRECTIONS
1. blend half the mango with half the milks until smooth
2. combine blended mixture with all remaining ingredients in a large container and mix well (blend the whole thing if the chia seed texture is weird for you)
3. let sit in fridge for 30 minutes, mix again
4. refrigerate overnight (or at least 5–6 hours) until thick and creamy
5. optional: assemble with whipped cream and top with more coconut

Notes: I made this to not be super sweet (mainly natural sugars from the mango and honey) but make your own adjustments as necessary! I would even add yogurt for additional protein. Also, any type of milk is fine :)

#sweettreat #healthyfood #mango #coconut #chiaseedpudding by @janiaheats

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24 days ago

I like to bake sometimes :)

BATTER
4 ripe bananas, mashed
¾ cup granulated sugar
2 eggs
1 tsp vanilla extract
1 tsp baking soda
1 tsp cinnamon
1½ cups all-purpose flour

STREUSEL
3 tbsp granulated sugar
1 tsp cinnamon
3 tbsp all-purpose flour
2 tbsp salted butter, cold and cubed

DIRECTIONS

1. Preheat oven to 350°F. Grease a 9x5 loaf pan.
2. Make the streusel: combine sugar, cinnamon, and flour. Work in cold butter with your fingers until crumbly. Refrigerate while you make the batter.
3. Mash bananas in a large bowl until mostly smooth (blend for smoother texture).
4. Whisk in sugar, eggs, and vanilla until combined.
5. Stir in baking soda and cinnamon, then fold in flour until just combined. Do not overmix.
6. Pour batter into pan, sprinkle streusel on top, and bake 55-65 minutes until a toothpick comes out clean.
7. Cool in pan 10 minutes, then transfer & cut!

Note: definitely make sure your bananas are super ripe (mine could have been more ripe)! Also feel free to switch it up and add walnuts, chocolate chips or whatever else you’d like!

#bananabread #baking #homemade #dessert #goodeats by @janiaheats

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a month ago

THE grill master…love a pool & grill day! Love my friends! Love summer! Love my life♥️

#grilling #cookout #poolside #juneteenth #summer taken in Poolside : ) by @janiaheats

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a month ago

This week I made smoky cajun chicken!🔥
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INGREDIENTS
3 Chicken breasts, cubed
Smoked paprika
Blackened seasoning
Onion powder
Garlic powder
Black pepper
All purpose seasoning
Baking powder
Cornstarch/Flour
Liquid smoke

STEPS
1. Season chicken with all spices and toss to coat
2. Add baking powder and cornstarch or flour, toss again
3. Cook in a skillet over medium-high heat until golden and cooked through
4. Add liquid smoke, toss, and remove from heat
5. I served with white rice & steamed veggies but use whatever sides you like
6. Drizzle with chipotle mayo/aïoli (add water for desired consistency) and sprinkle with dried or fresh cilantro

Note: this would honestly taste really good in pasta and tacos as well! As always, season based on your preference!

#cajunchicken #chicken #dinnerideas #balanced #mealprepideas by @janiaheats

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a month ago

High protein, flavorful, & ready for the week 🌿
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INGREDIENTS FOR 6 SERVINGS

Turkey: 1.5 lb ground turkey (85% lean), 3 tbsp olive oil, 3 garlic cloves, garlic powder, onion powder, black pepper, all-purpose seasoning, smoked paprika, ginger, basil paste, sriracha, 3 tbsp soy sauce

Peanut Sauce: 6 tbsp creamy unsalted peanut butter, 4.5 tbsp soy sauce, 3 tbsp apple cider vinegar (or rice vinegar), 1.5 tbsp chicken broth, 1.5 tsp lime juice, sesame oil & sriracha to taste

Quinoa: 1 cup quinoa, 2 cups chicken broth

Kale: 12 oz bag kale, sesame oil, 3 garlic cloves, onion powder, splash of chicken broth

Toppings: crushed peanuts, red pepper flakes, dried basil, salt & pepper

DIRECTIONS

1. Combine quinoa + chicken broth, bring to a boil, reduce heat, cover and simmer. (~15 min)
2. Whisk all peanut sauce ingredients until smooth. Thin with chicken broth as needed. Set aside. (~5 min)
3. Heat oil in a skillet over medium-high, add garlic and cook until fragrant. Add turkey, break apart and cook halfway. Season with all dry spices. (~6 min)
4. Finish cooking turkey, stir in basil paste, sriracha and soy sauce. Simmer 1-2 min and set aside. (~3 min)
5. In a pan heat sesame oil, sauté garlic, add kale, and a splash of chicken broth. Cook until wilted and season after. (~6 min)
6. Microwave cauliflower rice per bag instructions. Season with salt & pepper. (~5 min)
7. Assemble: cauliflower rice + quinoa base, turkey, kale, cucumbers, carrots, peanut sauce, crushed peanuts, red pepper flakes & dried basil. (~5 min)

Tip: I used 85% lean ground turkey for a juicier bite but go leaner if you’re watching fat!

#mealprep #turkeybowl #healthymeals #highprotein #healthyrecipes by @janiaheats

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2 months ago

As requested, Caribbean din din for the win!🏝️

Side note: I could not find the right lid, so had to get creative with the foil!

DM for recipe! :)

#caribbean #comfortfood #goodeats #recipes #cooking by @janiaheats

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2 months ago

Been doing a bit of exploring the past few months🤗

#trianglenc #soulfood #drinks #goodeats #restaurants taken in Triangle Area, NC by @janiaheats

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2 months ago

I loveeee salad! The one thing I could eat everyday🫶🏽

#heartymeals #salad #wholefoods #healthy #goodeats by @janiaheats

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3 months ago