Barley is Gnarley!

When the Barader was here with his family from Germany, he made breakfast that was suggested to him that was heart healthy and low cholesterol.
Cooked Barley!
It is like eating oatmeal with more benefits.

So you soak the barley overnight in water so they are all covered. I didn’t measure, I just dumped a bunch in a bowl. I’m gonna guess it was about 2 cups.

Then drain and rinse it and bring 4 cups water to a boil and stir in barley.

Keep cooking until pretty much all the water is absorbed. About an hour.

Then put whatever you want in it!
Berres- dried or fresh
Chia seeds
I added unsweetened applesauce for when I heat it up in the morning at work.

Healthy and easy!


Clean Eating and Cucumbers

Ordered a cookbook with a detox and a collection of clean recipes from Clean Eating Magazine. High cholesterol, need to lose weight, need to get healthy in general.
We are planning on moving to the ‘burbs, up 400, to be closer to our work(s). Have already moved the girls’ daycare to Roswell, and need to get house on market in next 2 weeks.
Made balsamic baked chicken breasts, quinoa with vegetable stock, and a yummy Asian cucumber salad.

-2-3 cucumbers , sliced thin on a mandolin or with a knife
-put cukes in colander with about 3 large pinches of sea salt. Let drain for about 1 hour
In a bowl, put the following
-half a red onion, thinly sliced
-1 cup Cole slaw mix
-2-3 sliced scallions

After cukes sit, add to rest of ingredients and then mix in measuring cup or bowl
-1T soy sauce
-dash lemongrass
-juice of one lime
-1T red wine vinegar
-1 to 2 T rice wine vinegar
-2T olive oil, avocado oil, or sesame oil
-1t granulated garlic
-1T ginger
I added a little fish sauce and shrimp paste for more flavor

Toss all ingredients with sauce and let sit for about 10-15 minutes. Then I removed the mix from the ‘dressing’ so it won’t get as soggy and save the juice for marinade for some fish or chicken in a day or two.

So good!!! It will sit overnight and be YUM. Cucumbers in the summer in any fashion are the best!


Massaman Curry

We went to our friend’s house this past Saturday and instead of ordering in, I said I would make curry, which we all love.
Start with a wok (mine is cheaper and from IKEA, but works great) and add oil. You can add about a tablespoon of oil…coconut, olive, or avocado all work great.
I then add spices.
Massaman curry paste that I buy at YDFM or  Buford Hwy Farmers Market. I put in a good 2 tablespoons. Then powdered lemongrass, garlic (fresh or granulated), sriachi to your liking, juice of 1 lime. You can also add shrimp paste, lime zest, kaffir lime leaf, other spicy sauce like chili paste or schezuan.


Stir and add liquid to smooth to a paste. I like homemade stock or miso broth. Add a little salt and pepper here now. Next add your veggies. I add (in this order) 5-6 cubed red potatoes and 4 diagonally sliced carrots. Let that cook, stirring regularly, then 1 head each of broccoli and cauliflower, then about two handfuls of sugar snap peas or something like that, then one whole pepper (I like red) cut in small cubes.
Cook all that and add liquid as needed to keep things “loose” when you are stirring.
Then add cubed chicken and let that cook.
Then add 1 can lite coconut milk and let cook another 5-10 minutes. I actually crushed up cashews and added shredded coconut, as I had that around.
Serve by itself or you can make rice or quinoa and eat it over that.
Add more sriachi at that time if you are my husband!


Enjoy!! Pretty clean if you don’t use rice and just eat by itself.

Stir Fry

Stir Fry is so easy.
It is the prep that takes time, but it is one of the best ways to get a meal with tons of veggies, use up some veggies that are about to go, and get a little protein.

Tonight, made a pork stir fry. You can use chicken, shrimp, beef…whatever.

I use coconut and avocado oils to cook with, but olive oil works well too. Coconut and avocado have higher smoke points, so you can cook at high heats with little ‘burning’ on your veggies.
You can get big containers of coconut oil at Costco and avocado oil at BJs for good prices.
2-3 T oil
5 carrots, peeled and sliced on an angle
1 pepper(I used red), sliced thick
1 red onion, cubed large
1 broccoli crown, cut bottom stalk off and cut large ones in half
1 yellow squash, cut in half lengthwise and sliced thick
*save ALL scraps and start a bag in your freezer for veggie scraps (carrot peels and ends, rest of pepper, onion peels and ends, etc. We can make homemade stock later!
*and you can add more or less depending on what you have. I love mushrooms, but was out. You may want just broccoli and carrots, no biggie!

Heat up the oil in a wok or large pan on med-high.
Cook your food from hardest to softest. I started with carrots and broccoli in this case. Let that cook about 10-15 minutes, stirring regularly. Add other veggies. I just added everything next, but mushrooms would have gone in after the next batch of veggies cooked for another 10-15 minutes.


After that, add the protein in. If you are doing pork, I did 1 large butterfly loin chop and trimmed the fat. Cut them in the center lengthwise and then did small slices.
You can do frozen chicken breast strips or frozen shrimp. I would thaw by taking out early in the day and putting about 2-3 cups in a bowl in the fridge.


Then add that protein in and let it cook for another 10-15 minutes.
Then you will add the sauce. Note that all you have added was oil at this point.
-1T fresh ground garlic
-1 t fish sauce
-1 to 2 T fresh ginger, ground. Can use powdered. This is to taste, how you like it
-1 t sesame oil
-1-2 T rice wine vinegar
-1 T balsamic vinegar
-2 T soy sauce
*can add red pepper or sriacha if you like spicy


Pour this over and mix well and then let sit for about 3-5 minutes.
Enjoy! You can make rice or quinoa or cous cous or just eat it ‘clean’ and carb free!


I threw some sliced scallions in for good measure at the end.
Serves about 6.


Chicken Artichoke Yum

Trying to get back on a cleaner eating schedule. Hard to do…so much stuff out there is fast and easy and yummy, but so filled with stuff that makes my stomach upset and just flat out isn’t good for you.
Decided to make one of my faves tonight to eat on for a few days.
3 chicken breasts, sliced
1 pkg baby Bella mushrooms, quartered
2 T capers
Juice and zest of 2 lemons
2 crowns broccoli, trimmed
Crushed garlic, about 2 T
Artichoke hearts, halved-about 2 cups

Bake at 400° for 30 minutes, covered with foil. Stir and bake for 15 minutes, covered. Uncover and bake for 10 minutes.


Back on Track

After some stressful weeks at work and over committing on the weekend, leaving little time for proper menu preparation and cooking. Wes and I decided to join the gym near us so we can get in some exercise late night or early AM, as life with full time jobs and a toddler are busier than we planned!

Tonight, made us salmon cakes with almond flour and mashed cauliflower. Cooked the cakes in coconut oil, making them a little better for you!

Also made quinoa pasta “bake” with quinoa pasta, ground turkey, sauteed mushrooms with basil and parsley, and homemade marinara. A little smidge of Parmesan on top and we are on our way with a healthy lunch tomorrow!

Spaghetti Squash Lasagna

In love with spaghetti squash right now.   Wes isn’t so crazy about it.
I basically made the same lasagna I posted before but cooked it in a pan instead of the shell.   I also used organic cottage cheese (Trader Joe’s) instead of ricotta.   Soooooo recommend this swap out.
Great way to eat clean and get the feel of lasagna with no noodles.  And BONUS, Wes liked it!

Take squash and cut in half lengthwise.  Remove fleshy seeds with spoon (Helps if you cut one hard end off) put about 1T olive oil or avocado or coconut oil on skin side
Bake on cookie sheet flesh side down on 425 for 30-40 minutes.
Cook 1 lb ground turkey with 1 T avocado or coconut oil, S&P, chopped basil, minced garlic, chopped parsley, chopped onion or scallion *and you can add peppers/celery/and any other veggies you want
Scrape all squash strands out and put in bowl.
Take fresh tomato puree and put about 1 large ladlefull in bottom of lightly greased baking dish.
Place squash,  then spoonfuls of cottage cheese, then turkey mix, then part skim grated mozzarella (buy organic or the block…NEVER pregrated), then repeat another layer.  Finish with tomato sauce and part skim grated mozzarella cheese on top.
Bake on 375 for about 20 minutes until cheese is brown.