Categories
Apps/Snacks/Treats Entrees

Avocado Chicken Salad

A variation of my avocado egg salad…with chicken! Think of it as guacamole with protein 😉

img_3052

Ingredients:

  • 2 avocados
  • 2 cups cooked chicken breast or tenders, chopped
  • Grape tomatoes, chopped in half or quarters
  • ¼ cup chopped fresh cilantro (optional)
  • Juice of 1 lime (keeps avocado from browning)
  • ¼ teaspoon cumin
  • ¼ teaspoon paprika
  • 1/4 teaspoon cayenne pepper
  • Salt and pepper, to taste

Instructions:

  1. Mash avocado well in a medium bowl and then add all other ingredients and mix well.
  2. Enjoy!! How easy is that?!
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Blog Uncategorized

Whole30: “The Finale”: Recipes, Meal Prep, and Tips on What Happens Next

Weeks 3 & 4 started to feel pretty normal as I got into the groove. Sure, meal prep got old, I REALLY, REALLY wanted ice cream and a glass of wine, etc., etc, but just when I wanted to quit, I knew if I held out a little bit longer I would feel accomplished and on the road to a healthier relationship with my food cravings.

Not to mention, my willpower has gotten SO much stronger!

Also, if you are concerned with “what comes next” or “life after Whole30”, read to the bottom. Many of you may feel a little nervous about wrapping up your challenge and maintaining the healthy principles that were introduced during the month. I will give you several “take aways” to ease your anxiety.

Without further ado, here are recipes for Weeks 3 & 4.

Breakfast

Lunch & Dinners 

Snacks

Meal Prep Sunday:

Oven:

  1. Roast broccoli and sweet potatoes

Other:

  1. Wash all fruits and vegetables and chop as many as you can (within reason)
  2. Hard-boil your eggs
  3. Prepare Grain Free “Cereal”
  4. Pre-portion out snacks (nuts, veggies, fruit) into single serving bags or containers
  5. Defrost meats, if necessary
  6. Everything else should come together fairly quickly during the weeknights!

So now that you are approaching the finish line, what next? 

Congrats, you did it! But what now?

Remember that Whole30 was just a starting point. I really liked the way it was phrased on the Whole30 website, so I’m not going to recreate this point, “You cannot erase decades of unhealthy food choices and damaging behaviors in just a month. Our program gives you an amazing jump-start, but you’re not “done” yet. Second, you will slip back into old habits. At some point, no matter how good you feel now, no matter how much you swear you’ve left those less bad foods behind… they’ll creep back in, maybe a little, maybe a lot. And finally, this is okay. Expected, even.  And it does not mean that you have failed. Hear us clearly on that one.”

Here are a few tips to remember as you venture off the plan;

Continue to take the important principles of Whole30 with you.

  • Continue to moderate your added sugar and alcohol intake

Remember, just because you can now enjoy some of the foods that were eliminate on the Whole30, doesn’t mean that you need to eat them all on Day 30! They will still be there on Day 31 and Day 365 🙂

Always eat mindfully- Sit down, turn off the tv, remove your cell phone from sight and enjoy your meal that you have taken the time to prepare.

Nourish your body with lots of colorful fruits and vegetables, quality sources of protein, and healthy fats . Don’t forget water!

When you’re done, move the heck on. No guilt, no shame, no remorse. You made a conscious decision to eat something you deemed worth it. Good for you. Now let’s move on back to our normally scheduled healthy meals.

Remember to always evaluate whether you think something is “worth it”. How will you feel after you eat it? Is it something you truly enjoy, or just because it is within eye sight? Are you really hungry or are you bored/stressed/nervous? 

Continue to follow my blog for consistent healthy recipes, most of which are gluten-free, paleo-ish, and yummy (I know, I’m biased)! 

If you are interested in more personalized programs, email me at luvwhatyoueat@gmail.com.

final-finish

Categories
Apps/Snacks/Treats Breakfast

Grain Free “Cereal”

This week I was getting really sick of eating eggs for breakfast and just wanted cereal! Since I was committed to the Whole30, I told myself to hang tight and stick with the challenge. This was the closest I could get, but it turned out to be a pleasant surprise!!

Ingredients:

  • Chopped cashews
  • Unsweetened coconut flakes
  • Golden raisins
  • Pomegranate seeds
  • Almond milk (or nut milk of choice)

Optional: you can also add sliced fresh fruit such as strawberries, bananas, etc.

 

Categories
Entrees

Avocado Egg Salad

So, the picture does NOT do it justice (sorry!) This recipe is one of my go-to’s when I need a quick breakfast, lunch, or snack. All you need is a few ingredients and you’re good to go.

Hint: You don’t want to make too much at a time because the avocado will start to change color. Doesn’t mean its bad, it just doesn’t look very desirable. 

Ingredients:

  • 8-10 hard-boiled eggs (depends on how many people you plan to feed).
  • 2 ripe avocados
  • Garlic powder, to taste
  • Salt & Pepper, to taste

Instructions:

  1. Peel and slice your hard-boiled eggs and set aside
  2. Mash avocados with a fork and add garlic powder, salt, & pepper
  3. Carefully fold in eggs and coat with avocado mixture
  4. Enjoy by itself, in a lettuce wrap, or on toast.
Categories
Entrees Uncategorized

Gluten Free Chicken Cutlets

Ingredients:

  • 2 lbs. Chicken tenders or thinly sliced chicken breasts (it helps to pound them with a meat mallet as well)
  • 1/2 cup coconut flour
  • 1 cup almond flour (you can also just use one flour or the other but I liked the combination of both coconut and almond for the taste)
  • Italian seasoning
  • Garlic powder
  • Onion powder
  • Salt & pepper
  • 2 whole eggs
  • Oil for pan-frying (I used avocado oil because it is stable at high temperatures)

Instructions:

  1. Pound your chicken to tenderize and thin-out if needed
  2. In a small pan or bowl, scramble 2 eggs
  3. In a separate pan (pie pans or 8×8 pans work well), add your flours and spices
  4. Preheat your skillet with ~1 Tbsp oil and prepare a plate or pan covered in paper towel for finished chicken
  5. Dip your chicken first into the egg mixture, then coat with flour mixture and place in heated skillet. Pan fry on each side for about 3-5 minutes, or until cooked thoroughly. Set aside until all chicken is cooked.
  6. I enjoy mine over a salad dressed with oil and vinegar, but you can also use the cutlets to make a chicken parmesan!

 

Categories
Apps/Snacks/Treats Breakfast Uncategorized

Fruity Chia Seed Pudding

Ingredients:

  • 1 can of full-fat coconut cream
  • 1 Tbsp clean protein, of choice
  • 2 cups unsweetened nut milk
  • 1/2 cup chia seeds
  • 1/2 tsp vanilla extract
  • Fruit of choice (berries, fresh or frozen, work well as well as sliced bananas!)

Variations:

  • Omit coconut cream and add 1 cup oats
  • Add cinnamon (works well with chopped peaches!) 
  • Baked apples and cinnamon 
  • Add pumpkin puree, pumpkin pie spice, and cinnamon for a fall-inspired flavor (you know who you are) 
  • Add almond butter instead of coconut cream
  • Play around and make your own flavors! 
  • The HealthySelf Reset program, where I adapted the recipe from calls for a pureed fruit mixture on top, instead of adding the fruit directly to the mixture (shown in the picture)img_2879

Instructions

  1. In a medium size bowl add the chia seeds, full-fat coconut cream (or variation of choice), protein, nut milk and vanilla extract. img_2874
  2. Use a whisk to mix the ingredients well.
  3. Once thoroughly mixed, place the bowl in the refrigerator and let sit in the fridge overnight.
  4. Dish the chia seed pudding into about six small jars or containers for a quick and easy breakfast or snack.
  5. Enjoy!
Recipe adapted from HealthySelf Reset

 

Categories
Entrees Sides Uncategorized

Buddha Bowls – 2nd Edition

A while back, I posted a recipe for His & Hers Buddha Bowls and I loved them so much that I made a “2nd Edition”. I love these because you can literally add anything you have to make a beautiful and delicious lunch or dinner.

Ingredients: 

  • Base- Romaine Lettuce
  • Roasted sweet potatoes
  • Roasted broccoli
  • Cherry tomatoes, halved
  • Purple cabbage, shredded
  • Cucumber, diced
  • Roasted pumpkin seeds
  • Topped with Gluten Free Chicken Cutlets (you can omit this and keep it vegetarian, or add other protein of choice)
  • Whatever else is in the fridge!

Homemade Dressing:

  • 1 Tbsp apple cider vinegar
  • 1 Tbsp olive oil
  • sprinkle of garlic power, sea salt, pepper, and basil

Instructions: 

  1. Mix it all together and your done! How easy is that?!

***Warning: Prepare to get compliments on how great your salad looks!***

Categories
Breakfast Uncategorized

Broccoli Egg Muffins

Recipe from the HealthySelf Reset 2017.

Ingredients:

  • 2 tsp extra virgin coconut oil
  • 1 cup bell pepper, diced
  • 1 onion, diced
  • 3 cups broccoli florets
  • 14 whole eggs or egg whites
  • 1 cup unsweetened nut milk (cashew, coconut, etc.)
  • Dash of sea salt and pepper 2 tsp extra virgin olive oil

Instructions:

  1. Preheat the oven to 350 F°
  2. Add coconut oil to a large non-stick pan over medium heat and sauté the onions and peppers for 2-3 minutes. Add the broccoli and cook for another 2 minutes.
  3. In a medium sized bowl, whisk the eggs and nut milk together. Add the sautéed vegetables with salt and black pepper.
  4. Pour a drop of olive oil onto a paper towel and use it to coat the muffin tins or use muffin liners.
  5. Pour 1/4 cup of the egg/vegetable mixture into each individual muffin tin.
  6. Bake in the oven for 20-25 minutes.
  7. Allow the muffins to cool on a drying rack. Store a few in the refrigerator for the week. The rest can be stored individually in the freezer for the next four weeks.
  • Thaw by adding to the refrigerator the night before.
  • Optional Toppings: avocado slices and hot sauce

SERVES: 36 muffins

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Blog Sides Uncategorized

Whole 30 Guest Post & Recipe for Two-Ingredient Whipped Sweet Potatoes

Many of us may have experienced a myriad of questions from family, friends, and coworkers who just don’t understand why anyone would deprive themselves of grains, sugar, alcohol, legumes, etc. for 30 WHOLE DAYS. Critics of the Whole30 state that it’s not healthy to exclude entire food groups, making people at risk for nutrition deficiencies, and a host of other reasons. If you are interested in some of the facts and fallacies behind the Whole30 or Paleo lifestyle, here is a great read from Sustainable Dish that might get you thinking.

My guest post today is from a dear friend who has been on a journey for a healthier and sustainable life. She gives us some insight as to why she chose the Whole30 challenge and one of her favorite recipes.

I decided to commit to a Whole 30 to improve my body image, stop “dieting” and just fuel my body while also hitting the reset button on my health.  I get to eat amazing, delicious whole foods each day.  One of my favorite dishes to make are whipped coconut sweet potatoes.  They are so incredibly delicious, you won’t believe that they are only 2 ingredients. 

Whipped Coconut Sweet Potatoes

Ingredients:

  • 3-4 large sweet potatoes
  • 1 can of organic coconut milk

 Instructions:

  1. Preheat oven to 425°F
  2. Wash and dry 3-4 large sweet potatoes
  3. Puncture each one with a knife
  4. Place all 3 sweet potatoes on a foil lined cookie sheet and roast until very, very soft.  (Usually about 45-60 minutes depending on your oven)
  5. Remove from oven and let sit until cool enough to handle
  6. Once cool, remove and discard the skins
  7. Place the potatoes in a deep mixing bowl
  8. Add ½ can coconut milk and half the fat from the top of the coconut milk (coconut cream)
  9. Mix with a beater until silky smooth
  10. Season with Himalayan sea salt and enjoy!
Categories
Entrees Uncategorized

Slow Cooker Butter Chicken (Hint: There’s No Butter!)

INGREDIENTS

  • 1 lb. boneless, skinless chicken breast
  • 1 medium onion, diced
  • 2 tsp coconut oil
  • 4 cloves garlic, finely minced
  • 1 tsp fresh ginger, finely minced
  • 1 tsp cumin
  • ½ tsp salt
  • ¼-1/2 tsp cayenne pepper
  • 1 (14oz) can coconut milk
  • 1 (6oz) can tomato paste
  • juice of 1 lime

INSTRUCTIONS

  1. In a medium sauté pan, heat coconut oil over medium heat.
  2. Add onion and sauté until translucent. Add garlic, ginger, spices, and salt and cook for another minute.
  3.  Stir in coconut milk and tomato paste and stir until well combined.
  4. Add chicken to the slow cooker. Pour sauce over everything.
  5. Cook on high heat for 3-4 hours or on low heat for 6-8 hours.
  6. Squeeze lime juice on top, and serve with your favorite vegetable or cauliflower rice!
img_2755
Recipe adapted from http://www.onelovelylife.com/slow-cooker-butter-chicken/
Categories
Apps/Snacks/Treats Sides Uncategorized

Prosciutto Wrapped Asparagus

INGREDIENTS

  • 1 lb asparagus
  • 1/3 lb prosciutto sliced thin

INSTRUCTIONS

  1. Rinse and cut any bottoms of the asparagus that look tough or undesirable.
  2. Preheat oven to 400°F.
  3. Wrap asparagus spears in a piece of prosciutto and place on foil-lined baking sheet.
  4. Bake at 400°F for 15–20 minutes, or until the prosciutto gets crispy and the asparagus begins to turn golden brown at the tips.
  5. Serve!
Categories
Blog Uncategorized

Whole30 Week Two Recipes, Meal Prep, and Tips for Eating Out

Alright…2nd week of Whole30 in the books!

When you feel like giving up, remember why you started

Week 2 was no doubt a challenging week for me. I felt a little irritable, energy waxed and waned, and I was starting to feel bored. I think this is common when you are making any type of change in your life. At first it’s exciting and new and then, just like any challenge, you start to wonder, “can I really do this for a few more weeks?” Keep in mind that while Whole30 is only 30 days, it is meant to reset your mindset around food, give you the opportunity to try new things and see how your body feels when it eats REAL, WHOLE FOODS. Yes, it is extreme for some, but it gives us the tools to live healthier even after the 30 days is complete.

I also noticed this week that even thought I had planned it all out, there were days where I wanted something else or didn’t have the time or energy to make what I had thought I would. That’s ok… this week I will give you several tips and tricks to help when you feel like giving up.

Breakfast

Lunch & Dinners 

Meal Prep Sunday:

Oven:

  1. Roast all vegetables (red/purple potatoes)
  2. Bake spaghetti squash, cool, and pull out strands with a fork

Other:

  1. Wash all fruits and vegetables and chop as many as you can (within reason)
  2. Brown ground turkey
  3. Spiralize zucchini noodles
  4. Pre-portion out snacks (nuts, veggies, fruit) into single serving bags or containers
    1. Prepare breakfast casserole and place in containers for easy heat-and-go breakfasts
    2. Defrost meats, if necessary
    3. Everything else should come together fairly quickly during the weeknights!

Here was the meal schedule I followed for week 2:

Monday:

Tuesday:

  • Breakfast: Breakfast Casserole with citrus fruit
  • Lunch: Simple Rosemary Lemon Chicken with Potatoes
  • Dinner: Chipotle (yes, I said it) – Bowl with Carnitas, Lettuce, Pico de Gallo, and Guac *these are basically the only Whole30 options at Chipotle 
  • Snacks: Celery with Almond Butter and Golden Raisins, Rx Bar

Wednesday:

Thursday:

Friday:

  • Breakfast: Breakfast Casserole with citrus fruit
  • Lunch: Work Lunch – greens with pulled chicken, avocado, pico de gallo, no dressing
  • Dinner: Seared grass-fed beef wrapped in Prosciutto with leftover avocado zoodles and potatoes
  • Snacks: Celery with Almond Butter and Golden Raisins, Rx Bar

Saturday/Sunday: The weekends are usually for simple meals and leftovers 🙂

  • This week we had a special Whole30 Friendsgiving- watch for the post tomorrow!! 

Tips for eating out on Whole30

  • Pick something simple: The more complicated the order, the more likely they are to mess it up!
  • Don’t be afraid to ask questions about how they prepare menu items- watch the type of fat/oil they are cooking their meats and other items in, as well as added sugar & dairy in sauces, dressings, etc.
    • It’s best to choose oil/vinegar for salad dressings and hold the sauces and condiments
  • Places like Chipotle make it easier since you can choose exactly what you get
  • Ask for seltzer or sparkling water to jazz up your beverage
  • Try to avoid eating out as much as possible on Whole30. Even though I made good choices when eating out, there were still hiccups, such as the restaurant accidentally put cheese on my salad the first time.
  • It IS possible to be “Whole30 compliant” by eating Rx Bars and Chipotle everyday, but is it teaching you to make good choices, cook, and eat mindfully? NO. So, my advice is to cook and eat at home as much as possible. Remember, preparation is KEY.
  • For more visit realfoodwithdana. She has some great tips!
challenges
Categories
Entrees Uncategorized

Spaghetti Squash with Creamy Meat Sauce

This is a super easy and quick evening meal if you are in a hurry or don’t feel like cooking! 

Ingredients:

  • 2 Spaghetti Squash
  • 1 lb. ground turkey
  • 8 oz. natural chicken broth
  • 1/2 cup canned coconut milk
  • 1 can tomato sauce (no added sugars, low sodium)
  • 1 teaspoon dried thyme
  • 2 teaspoon dried leaf oregano
  • 1 tsp onion powder
  • 1 tsp garlic powder
  • salt & pepper, to taste

Instructions:

  1. Preheat over to 400°F.
  2. Stab your spaghetti squash a few times with a fork and put on cookie sheet and cook for 30-40 minutes.
  3. With a sharp knife, cut the spaghetti squash in half, long ways, scoop out seeds, and use a fork to scoop out the strands.
  4. Then, in a medium pan, brown ground turkey.
  5. Once meat is browned, add tomato sauce, coconut milk and all of the spices and bring to a simmer for about 5 minutes, or until warm.
  6. Pour oven spaghetti squash and enjoy!

Categories
Entrees Uncategorized

Simple Rosemary Lemon Chicken with Potatoes

INGREDIENTS

  • 2-3 lbs. chicken breast
  • 1 lb. baby purple or red potatoes
  • ½ onion, cut in strips
  • 2 lemons, 1 sliced and 1 juiced
  • ⅓ cup olive oil
  • 2 garlic cloves, minced
  • 1 tablespoon fresh Rosemary
  • ½ teaspoon crushed red pepper flakes
  • 1½ teaspoon salt
  • ½ teaspoon fresh ground pepper

INSTRUCTIONS

  1. Preheat oven to 400°F.
  2. Spray a 13-in. x 9-in. baking dish and arrange chicken, potatoes, sliced onion and lemon slices evenly in pan.
  3. In a small bowl, whisk together lemon juice, olive oil, garlic, rosemary, crushed red pepper flakes, salt and pepper. Pour mixture all over chicken and potatoes. Sprinkle all over generously with additional salt and pepper.
  4. Bake uncovered for about 1 hour, or until chicken and potatoes are fully cooked.

img_2728
This picture does not do it justice, but this is the view from my lunch container 😉 

Recipe adapted from http://laughingspatula.com/easy-roasted-lemon-chicken-with-potatoes-and-rosemary/

 

Categories
Breakfast Uncategorized

Breakfast Casserole

Ingredients

  • 1 tsp ghee
  • 1  bell pepper, diced
  • 1/2 onion, diced
  • 1 lb ground turkey
  • 1 tsp sea salt
  • 1 tsp pepper
  • 6 eggs
  • 1/2 cup coconut milk

Directions

  1. Heat oven to 375 degrees.
  2. Melt ghee in a large skillet then add bell pepper and onion. Cook until onion is translucent, about 3-5 minutes.
  3. Add ground turkey, salt, and pepper. Break apart turkey with a wooden spoon and cook until slightly browned.
  4. In a large bowl, beat together eggs and coconut milk.
  5. Add the egg mixture to the ground turkey and veggies and pour into a greased 9-in pie pan or casserole dish of your choice.
  6. Cook for 35-40 minutes or until the eggs are set.
Categories
Entrees Sides Uncategorized

Zoodles with Avocado Pesto

INGREDIENTS

  • 4 large zucchini, spiralized
  • 1 Tbsp olive oil
For the Sauce:
  • 2 ripe avocados
  • 1 cup kale (basil or other greens of choice work as well)
  • 3 cloves garlic
  • ¼ cup pine nuts
  • 2 Tbsp lemon juice
  • ½ tsp. sea salt
  • 3 Tbsp olive oil
  • Cracked black pepper, to taste

INSTRUCTIONS

  1. Spiralize your zucchini and set aside on paper towels so that any excess water is soaked up.
  2. In a food processor, add avocados, kale, garlic, pine nuts, lemon juice and sea salt and pulse until finely chopped. Then with the motor still running, add olive oil in a slow stream until emulsified and creamy.
  3. Drizzle olive oil in a large skillet over medium high heat then add zucchini noodles, cooking for about 1 to 2 minutes until tender.
  4. Add zucchini noodles to a large bowl and toss with avocado pesto.
  5. Enjoy!

I served mine with some baked salmon (seasoned with olive oil, garlic, salt, & pepper)

Recipe adapted from: http://www.eatyourselfskinny.com/zucchini-noodles-with-creamy-avocado-pesto/#_a5y_p=5026238

 

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Blog Uncategorized

Whole30 Week One Recipe and Meal Prep Tips

Here are the recipes that I tried during the first week of Whole30. I think it’s important to get creative and make dishes full of flavor that you are looking forward to (especially since week one away from grains, sugars, etc. can be challenging)! Meal planning is key to setting yourself up for success.

Breakfast (I ate the same thing each day during week one)

Lunch & Dinners 

Meal Prep Sunday:

Oven:

  1. Roast all vegetables (sweet potatoes, brussels, cauliflower)
  2. Bake salmon for salad
  3. Roast butternut squash
  4. Make meatballs for Thai meatball recipe

Other:

  1. Wash all fruits and vegetables and chop as many as you can (within reason)
  2. Cut pineapple
  3. Spiralize zucchini noodles
  4. Pre-portion out snacks (nuts, veggies, fruit) into single serving bags or containers
    1. You can go ahead and portion out the roasted vegetables for the hash. In the morning all you need to do is cook your egg and go.
    2. Make your salmon salads
    3. You can make the butternut squash soup and store it (its easier to get the squash out of it’s flesh while it’s warm)
    4. Everything else should come together fairly quickly during the weeknights!

Here was the meal schedule I followed for the first week (Monday was a holiday so here we begin on Tuesday since meals weren’t very structured on Mon-oops!) ;

Tuesday:

  • Breakfast: Sweet Potato & Brussels Hash with 2 eggs over-easy
  • Lunch: Salmon Salad Power Bowl
  • Dinner: Butternut Squash Soup with Thai Meatballs
  • Snacks: Apple with Almond Butter

Wednesday:

  • Breakfast: Sweet Potato & Brussels Hash with 2 eggs over-easy
  • Lunch: Salmon Salad Power Bowl
  • Dinner: Turkey Burger with Grilled Pineapple and Spinach
  • Snacks: Apple with Almond Butter

Thursday:

  • Breakfast: Sweet Potato & Brussels Hash with 2 eggs over-easy
  • Lunch: Leftover Butternut Squash Soup and Thai Meatballs
  • Dinner: Garlic Shrimp Noodle Bowl
  • Snacks: Apple with Almond Butter, Sliced Pear & Cashews (pre-workout)

Friday:

  • Breakfast: Sweet Potato & Brussels Hash with 2 SCRAMBLED eggs
  • Lunch: Leftover Garlic Shrimp & Noodle Bowl
  • Dinner: Leftovers
  • Snacks: Apple with Almond Butter, Dried Mangoes

The weekends are usually for simple meals and leftovers 🙂

Enjoy!

Categories
Entrees Uncategorized

Garlic Shrimp Noodle Bowls

Ingredients

  1. 3 cloves garlic, minced
  2. 3 Tbsp ghee or grass-fed butter
  3. 10-20 jumbo shrimps
  4. 1/2 bell pepper
  5. 1/4 onion, sliced
Seasoning:
  1. 1 tsp paprika
  2. Dash cayenne
  3. 1/2 tsp sea salt
  4. Dash red pepper flakes
  5. 1 tsp garlic powder
  6. 1 tsp onion powder
For the noodles (“zoodles”):
  1. 2 large zucchinis, spiralized
  2. 1 Tbsp ghee, grass-fed butter or olive oil

Instructions:

  1. Spiralize your zucchini using a spiralizer or mandolin and set aside.
  2. Combine seasoning in a bowl and toss with shrimp
  3. Heat butter and garlic in a pan
  4. Add in bell pepper, onion, and shrimp and let cook until opaque
  5. In a separate pan heat remaining tbsp of butter and lightly sauté zucchini noodles for 3 minutes
  6. Place zucchini noodles in a bowl and top with garlic shrimp and veggie mixture
  7. Taste and add salt and seasoning as desired
Recipe adapted from http://lexiscleankitchen.com/2014/09/08/cajun-garlic-shrimp-noodle-bowls/
Categories
Entrees Sides Uncategorized

Creamy Butternut Squash Soup

Ingredients:

  • 2 Tbsp ghee or grass-fed butter
  • 1 medium onion, diced
  • 8 cloves garlic, minced
  • 2 small butternut squashes
  • 2 cans full-fat coconut milk
  • 4 cups chicken or vegetable broth
  • 1 1/2 tsp cinnamon
  • 3 tsp chili powder
  • 3/4 tsp ground nutmeg
  • 2 cinnamon sticks
  • Salt and black pepper to taste

Instructions:

  1. Preheat oven to 400°F.
  2. Carefully slice butternut squash in half and scoop out seeds.img_2625
  3. Rub olive or coconut oil on the flesh of the squash and place cut side down on a baking sheet. Cook for approximately 20 minutes, or until tender.
  4. While squash is cooling, heat a large pot on medium and heat your butter. Add onions and garlic and cook until the onions are translucent.
  5. Scrape out the flesh of the squash into the pot with the onions and garlic.
  6. Add in the canned coconut milk, broth and spices. Cook on medium until the soup comes to a low boil. Then, lower the heat and let the soup is simmer for another 20-25 minutes.
  7. Remove the soup from the heat. Discard the rosemary sprigs and cinnamon sticks. Blend the soup in a high-speed blender until smooth and creamy. Adjust the salt and pepper according to your taste preferences. Serve warm.
Recipe adapted from http://themovementmenu.com/recipes/paleo-butternut-squash-soup/

 

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Entrees Uncategorized

Cajun Salmon Salad

Ingredients:

  • Large salmon filet
  • Olive oil
  • 1 tsp smoked paprika
  • 1/4 tsp cayenne
  • 1/4 tsp garlic powder
  • 1/4 tsp onion powder
  • 1/4 tsp salt
  • 1/8 tsp ground pepper
  • Roasted cauliflower
  • Spinach (or greens of choice)
  • Blueberries

Instructions:

  1. Preheat oven to 400°F.
  2. Prepare  baking sheet with foil and coat with olive oil.
  3. In a small bowl, mix paprika, cayenne, garlic powder, onion powder, salt, and pepper.
  4. Brush oil on salmon and evenly coat with seasoning mixture.
  5. Bake in oven for approximately 20 minutes or until salmon is flaky. Let cool.
  6. Prepare bowl with spinach, roasted cauliflower, flaked salmon, and top with fresh blueberries.
  7. Drizzle and oil and vinegar dressing overtop and enjoy!
Categories
Breakfast Uncategorized

Root Vegetables & Brussels Hash

Ingredients:

  • Root vegetables of choice (sweet potatoes, butternut squash, parsnips, beets, etc.)
  • Brussels sprouts
  • Olive oil
  • Sea salt
  • Pepper
  • Garlic powder

Instructions:

  1. Preheat oven to 400°F
  2. Cut root vegetables into uniform-sized cubes
  3. Throw root vegetables and brussels sprouts into a medium bowl and toss with olive oil, salt, pepper, and garlic powder
  4. Arrange vegetables in a single layer on a baking sheet and bake for about 20 minutes
  5. Enjoy with eggs over top , if desired!

Categories
Blog Uncategorized

January Whole30- Who’s In?

First of all, you may be asking yourself, “what is Whole30?”

The Whole30 a nutritional program designed s a short-term nutritional reset, designed to help you put an end to unhealthy cravings and habits, restore a healthy metabolism, heal your digestive tract, and balance your immune system.

Certain food groups (like sugar, grains, dairy and legumes) could be having a negative impact on your health and fitness without you even realizing it. For 30 days, you will cut these foods from your diet and learn how the foods you have been eating might be affecting your hormones, gastrointestinal system, and your overall energy levels. But don’t worry, you don’t have to restrict your favorite foods forever…it’s only 30 days!

There are pros and cons to cutting out entire food categories from your diet, and it’s not for everyone. However, there are a large number of people who find themselves sensitive to foods that contain grains and dairy. One item that I strongly believe is important for EVERYONE to reduce or eliminate is ADDED SUGARS.

Added sugars are so detrimental to our entire body and we will all benefit from cutting the consumption of items containing added sugars (other than the obvious, think flavored yogurts, some energy/protein bars, cereals, coffee drinks, etc.)

Each week, I will be posting meal plans for this program, so feel free to jump on the bandwagon with me. At the end of the challenge, I will consolidate it into one large post, where you can reference the recipes from time-to-time. 

Let’s get started!

If you would like individual support, please email luvwhatyoueat@gmail.com and we can develop a personalized plan for you!

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To learn more about the Whole30 program, click HERE