Flava….it’s what’s for dinna

After completing a round of Whole30 and seeing some fantastic changes to my body, my sleep habits, my skin, my acid reflux, my weight, and my daily “feeling”, I have really tried to eat 90/10.

I try to focus on eating all the yummy and delicious meals I made and researched, along with making some of my faves #whole30approved.

Breakfast is still usually compliant and I find myself looking at every snack and item I buy for the ingredients…many of which scare the crap out of me to even put back in my body! I won’t go on about this, but once you cut a lot of stuff out you REALLY can’t put it back in….

So I make curry just about every other week for Wes for lunches during the week. I made it pretty healthy before, but I now make my own curry powder/mix and use coconut cream as my thickener.

5-6 medium red potatoes, 1 inch dices

5 large carrots, peeled and sliced on a bias

2 broccoli crowns, trimmed

2 chicken breasts, cut in half longwise and thinly sliced

1/2 red onion, large dice

-turmeric, fenugreek, ginger, garlic, cumin, lemongrass, garam masala, dried onion, cayenne, s&p (all dried, I just do about 2-3 big shakes of each)

-avocado or coconut oil, fish sauce, coconut aminos (can use soy sauce or ponzu if you aren’t worried about paleo/whole30), 2 cup chicken or veggie stock, 1/2 can coconut cream

*put about 2 T oil in a wok on medium

*add potatoes and cook until softer…about 10 minutes…add carrots and cook 5 minutes, add broccoli and cook 5 minutes, add onion….add ALL SPICES, about 1T each of fish sauce and coconut aminos and add stock as needed…you may not need all 2 cups

*add chicken, stir to mix up and cook until no more pink in chicken

*turn temperature down to medium low and add coconut cream

Makes about 5-6 servings…

So. Yum!!!

everything but the bagel…muffins

Aside from sweet potato hash with poached eggs, egg muffins have become some of my favoritist and easiest breakfasts to make.

I LOVE breakfast and brunch food. When it is my birthday or mother’s day or anniversary or we want to go out to eat….I am always about breakfast instead of dinner.

I make two different types of muffins because 1) Wes likes spicier than me and LOVES chorizo (which I have found house made at Sprouts with close to all natural ingredients) and 2) I want to eat all my muffins myself!

I made egg muffins to mimic an everything bagel with lox….which is probably one of the few carb-related items I will have every once in a while even while I am eating whole30 in the future. To cream cheese or not to cream cheese the bagel…that is the question.

1 package smoked salmon, diced (package is usually 4-6 oz total)

1/2 jar capers, use just a little bit of the yummy juice

1/4 of a red onion, diced…can use 1/2 if you like onion

2-3 springs fresh dill, chopped

Trader Joe’s “Everything But the Bagel” seasoning….this is KEY!
You can add a little more garlic or dried onion as well.

Mix in 9-10 eggs

Pour into coconut or avocado oil greased nonstick muffin tind and bake on 350° until not wiggly and slightly browned…about 20 minutes or so.

Cool and chow down. Can be frozen and then grab 2 in the AM and heat in microwave in paper towel.

Chorizo on top, salmon on the bottom

For Wes’…

1/2 lb. Chorizo (out of the case)…there are so many additives and preservatives in regular chorizo, either buy it from a Sprouts or Whole Foods or make it….

Cook in about 1-2 T avocado oil or ghee

Add 1/2 cup diced variety of peppers and then onions if you like. I added two sliced scallions just before I removed it from the heat.

Mix 9-10 eggs with 1/2 c salsa, 1-2 T hot sauce (Crystal, Franks, etc), and yummy stuff from pan and pour into greased muffin tin. Cook for same amount of time.

Both recipes yield 12 muffins if you pour just over halfway full before baking.

whole30 yumminess

So I have become a wee bit obsessed with this way of eating. Originally an idea to regain control of my diet and maybe lose some inches and a few pounds. It has become a serious thing for me now.

No more acid reflux, skin looks better, sleeping well, less bloat….and my clothes for better and I feel confident.

Maybe it is how I think I ‘look’ now and maybe it is the confidence I have because we (me, Jenny, and Beth) have been doing this 20 days!!!!! It seemed so hard when we were planning things out and now I feel like a pro. We are successful, we are doing it, we can TOTALLY tell the change in our bodies with no more sugar and fake crap and additives. It is awesome!

I have made these before, but have now made them Whole30 compliant.

Kale (Yeah) Salad & Cucumber Salad – as featured in my post from day 16…after making chicken, steak, and veggie kabobs for Memorial Day.

2-3 bunches of kale (cleaned, chopped, ribs removed)

1 can anchovies in oil oil

Juice and zest of 1 large lemon

XT Virgin Olive Oil (about 2T)

2T Dijon mustard (sans white wine)

2-3 cloves garlic

Water as needed….about 1T

Combine all above (except kale) in magic bullet, ninja, or with immersion blender…taste…pour over and mix with kale…best if it sits overnight. Serve with chopped hard boiled egg, tomatoes, any protein

Cucumber Salad is….

2-3 English cucumbers sliced super thin (mandolin works best), half a red onion thinly sliced, shredded carrot (again, mandolin with julienne blade)

1T coconut aminos

1T fish sauce

Zest and juice of 1 lime

1t grated lemongrass

1 minced clove of garlic

1T minced fresh ginger

1T rice vinegar and 1t apple cider vinegar

2T XT olive oil

Mix all together, let chill and serve!

W1D6

For you Whole30 folks, you will get what this means. For those of you who are new to it, such as I am, you are still learning the lingo. This means week 1, day 6.

Starting this past Monday, Bo Benny, Beth, and I started Whole30. We mainly did it because we each have similar vices (wine, queso, wine) and other vices (late night snacking, sweets, general random eating) and after studying this, we saw it could ‘reset’ our eating and teach our bodies to crave new stuff and not rely on other stuff.

I will say, I don’t have tons of sugar in general except in the carb variety, so my sugar withdrawal wasn’t huge this past week. My cheese withdrawal, however, is on point!

After one week with no dairy, beans, grains, or wine, I actually feel great. I have been going to bed when I am tired, waking up rested, and eating yummy food that is all good for me. I have snacked a bit this week (Lara Bar, some pistachios, handful of grapes at night) but I think that is totally related to W1.

This morning, made breakfast scramble. Is it wrong I could eat breakfast all the time?

*you could also make this as a casserole or use sugar free bacon or ground chicken sausage…you get the drift

1-2 T bacon fat or avocado oil

1 c Shredded or cubed pototos (white or sweet)

Chopped red onion, chopped peppers, quartered mushrooms, chopped parsley, chopped tomatoes

2 Trader Joe’s Roasted Garlic chicken sausage links, sliced

4 eggs mixed with garlic powder, s&p

Cook potatoes, add veggies, add meat, add parsley- cook until browned

Add tomatoes and then add egg mix

So yummy! I was making this most mornings for my husband and I, but I would use additive-full sausage and some sort of cheese…things that are a no-no on Whole30.

Now, super fresh and healthy!

what rhymes with Larb?

I have an answer…..deliciousness!!!

Went to the Ham to see the Sistah 2 weekends ago. Saturday night was a “stay in, let the kids veg, movies, drink wine, cook at home” kinda night….she had bought ground pork and requested…you guessed it…LARB!!!

For those of you who may not know, larb is a Thai dish, usually a salad or appetizer, with ground pork or chicken and a variety of spices eaten with lettuce or steamed cabbage leaves. We ate ours over lettuce and there was NO dressing needed.Larb usually has juices from cooking and flavors that drip out of the leaves, so salad is a great medium.

I like to mix things up and have eaten it 1) tossed in cooked rice noodles 2) wrapped with rice noodles in spring roll wrappers 3) with salad 4) over a small bit of rice.

Here are the key ingredients you put in your pan, let it cook a bit until you start to smell it and then add the meat.

I am not going to lie…I do NOT measure. I happen to know what all these taste like and who overpowers whom. I would say start with sesame oil and you can mix in some olive or canola or avocado oil. Then add the garlic, ginger, lemongrass, lime juice, and cilantro. Maybe about a teaspoon or so each. The about a tablespoon or more of fish sauce. You can Also add some sweet chili sauce or Sriacha if you want a little more ‘kick’.

Add your meat (ground pork or chicken is best)…we used one pound

Then it cooks down and I added about a quarter of a red onion, thinly sliced. Tossed until the onions are a bit softer, but still have a crunch.

You can add some sliced scallions or chopped fresh cilantro at this time. Stir and the Serve in any of the above listed fashions and enjoy.

I assure you, deliciousness!

Chili! Chicken style!

Love chili. Do NOT love my heartburn after chili. Solution?!? White Chicken Chili!!!

Start with 6-8 boneless chicken thighs. I fill my 3.5 quart hard-anodized Calphalon pot (apparently not made anymore since it is 20+ years old) about 3/4 full and add the following:

– 2 T garlic powder

– 1 T salt

– 2 T cumin

– 1 T chili powder

– juice and zest of one lime

Boil and then turn to low and cook for about 30 minutes. Remove, cool, and shred. Save liquid!

I take a large 8 quart (Calphalon) pot and put some avocado oil in the bottom. Saute either 5 sliced scallions or 1/2 of one diced sweet onion and then add about 2 T crushed garlic. Cook until you smell it, stirring, on medium high.

To that add 1 can drained cannelini beans, 1 can white corn (not drained), 1 small can diced green chilis, 14 oz green salsa Verde (comes in small 7 oz cans). Add shredded chicken back in and pour the chicken cooking liquid in the pot.

Boil and then reduce to medium and cook for about 30 minutes to cook down liquid a bit, stirring regularly.

Serve with sour cream, avocado, cheese, guacamole, tortilla strips, or a little more salsa Verde.

Yum!!! Easy!!! No acid reflux!

Perfect for a cold day or for yummy lunches for the week!

Okee Dokee Artichokeee

This recipe has become one of my faves…it is so good and I have tweaked it over the last few times I have made it, so now…it is Yum-tastic!

Ingredients:
-3-4 chicken breasts, sliced

-5-6 red new potatoes (cubed and cook in microwave with about 3 T water for 4-5 minutes)

-1 can/jar marinated artichokes, quartered, with juice

-1 pack baby Bella mushrooms, quartered

-2 cups broccoli florets

-4 oz capers, with juice

-1/2 cup white wine

-juice and zest of 1 lemon

-3-4 minced garlic cloves

-salt & pepper

Bake at 350° for about 45 minutes, stirring a few times during cooking.

Chicken Pot, chicken pot, chicken pot piiieeee!

Happy 2017!

Moved to a new house and got a fitbit for Christmas. Not an insult from the husband, just a great gift to get me up and moving and walking my property more to get OUT of my office and to do some family walking.

Live near a ton of awesome bike and walking trails, so great family times abound and we have already pulled out that double stroller.

Also inspired by my mom, who is working hard to exercise and eat right!

She found me a recipe that was a healthier version of a standard pot pie so I tweaked it a bit and made them tonight.

You will need:

1. 2 cups skim or 1% milk
2. 1 chopped onion
3. Pinch or 3 of ground nutmeg
4. Parsley
5. 1/4 cup flour (I used all purpose, almond would make it sweeter and whole wheat would add flavor)
6. Avocado or coconut oil (FYI- recipe called for about 6 strips bacon for the oil, but I omitted that)
7. Frozen veggies (I used what was left in freezer. Half bags of okra, corn, and green beans)
8. Chicken breast, about 2, already cooked. I got a chicken from Costco and made chicken salad from the dark meat the other day and chopped the breast for this recipe.
9. About 2 T white wine
10. 3-4 minced garlic cloves
11. S&P
12. Phyllo dough sheets, naturally thawed by sitting on the counter and then rolled out
13. Canola or olive oil cooking spray

Cook milk and half the onions on medium and let simmer for about 5 minutes, set aside for 15 minutes to cool.

If you want to use bacon, cook it, remove and use about 2 T of the oil to cook the rest of the onion and garlic for about 2-3 minutes and then add frozen veggies to cook for another 5-10 minutes, mixing well and then adding the cubed or shredded chicken (and then the crumbled bacon). Otherwise, start with oil of your choice and do the same.

Strain the milk mix and throw away the solids (in my case, onions and parsley) and then put the milk on low, add the flour and stir for 5-7 minutes, adding a little white wine and s&p while using with a whisk.

Mix that into the veggies/chicken.

Take sheets of phyllo and spray with cooking spray instead of butter and fold and lay in ramekin dishes OR a large pie pan.

Then place mixture in whatever you select and put phyllo on top, spray again, and then BAKE at 350 until brown…maybe 20 minutes or so

YUM!!!

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!
Yogurt
Berres- dried or fresh
Nuts
Chia seeds
Fruit
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!