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Bacon Apple Butter

4/30/2018

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One of the big things that separates a good meal from a great meal is a sauce!  If you like to eat out at nice restaurants like we do, that is something that they all have in common, a fantastic sauce pairing that goes along with the main course.  

It can provide a balance of flavors, it can tie a dish together, and it can provide a needed level of moisture/fat with a leaner cut of meat.  After years of watching cooking shows and a little experimentation myself I've learned some basics in sauce making and how to combine flavors.  If you are novice learning some basic skills in this world will certainly help.  
Here is a link to an article talking about the 5 French Mother Sauces.  Might sound a little fancy but most sauces that exist in the world are a spinoff of these base sauces.  From this you can play with flavors that pair with your main dish.  Another thing I would recommend is a book that I pull out on occasion, The Flavor Bible.  

This book is fantastic in that it allows you to look up a food, say pork, then it gives you a list of other foods, veggies, and spices that pair well with it.  So combine that with the basics of how to make a sauce and you are pretty much set!  
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The cool thing about The Flavor Bible is that it highlights the ingredients that work best.  For this Bacon Apple Butter, I knew we were making pork so take a look at pairings above...
  • Apples; in ALL CAPS means it is great
  • Bacon; highligthed
  • ​Butter; also highlighted
  • Cinnamon; also highlighted
  • Lemon; ALL CAPS
  • Onions; can't see it here but ALL CAPS
You could call me a good cook/chef but I'm just a rule follower!  Pick things that pair well together and it is a lot harder to screw up flavors.  

Ingredients

  • 4 strips thick cut bacon, chopped
  • 1/2 yellow onion, diced
  • 1 apple, skinned and diced
  • 1 cup applesauce
  • 2 tbsp butter
  • 1 tsp cinnamon
  • Juice of 1 lemon
  • ​1/4 cup water
  • Salt and pepper

Directions

  1. Add the bacon to a medium saucepan, and render out the fat.  
  2. Remove bacon bits and most of the bacon grease, leaving behind about 1 tbsp.  
  3. Add onion and apple and cook for 6-8 minutes until onion is softened.  Add the remaining ingredients, including 1/2 the bacon bits, cover and simmer on low for 15 minutes or up to 45 minutes.  
  4. Use the remaining bacon bits as a garnish on top of your finished dish.
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What is a Beachbar?

3/25/2018

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What is a Beachbar?  

A place that serves fruity cocktails that have umbrellas in them...  No but I do like that kind of Beach Bar too!  

Beachbody recently launched an all new snack bar to their line of nutritionals and supplements to help promote healthy eating.  Somehow their marketing department landed on "Beachbar" as the winner for what they would call it.  Not the most clever but oh well as long as it tastes good and has quality ingredients I guess I could care less what they call it.  
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So I wanted to share a little bit about this bar;​
  • What it is and what it isn't
  • The nutrition facts
  • The ingredients
  • What it costs
  • How does it compare to other bars
  • How can you add it into your daily meal plan 

What It Is and What It Isn't

I would call Beachbar a snack bar.  The term protein bar gets thrown around way too loosely in the nutrition world out there.  In my opinion in order to qualify as a protein bar the bar would have to get a majority of it's calories from protein.  Very few bars on the market are a true protein bar.  If you are curious to start doing math, a gram of protein and carbohyrdrate both have 4 calories, and a gram of fat has 9 calories.  With 10 grams of protein in each bar it get's roughly 26% of it's total calories from protein.  That leaves 74% to come from fat and carbs.  Overall I would consider it is a balanced macronutrient bar.  

This bar is made from whole foods with no artificial colors, flavors or sweeteners.  That's a win in my book and something I definitely look for in other bars that I've consumed in the past.  

It is a snack, not a meal!  At only 150 calories you likely wouldn't want to replace a meal with solely 1 bar.  With the protein and fiber content it will for sure stave off some hunger for a while.  When I sampled it, it was good enough to hold me over between breakfast and a late lunch.  

The Nutrition Facts

At this point they only have 2 flavors, I have no idea if they will release more in the future.  However I did participate in a poll that asked me what kind of flavors I would enjoy if they added others, so that's promising!  
Chocolate Cherry Almond
​Nutrition Facts
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Peanut Butter Chocolate
​Nutrition Facts
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Facts are facts so they don't need a whole lot of explaining.  As I mentioned above they are pretty balanced from a macronutrient standpoint.  The are pretty low in sugar for a snack bar.  They are a decent source of protein and fiber.  They are low in sodium.  They are also lower in vitamins and minerals which is pretty much the norm for this kind of bar.  

The Ingredients

Let's see what's in them...

Peanut Butter Chocolate Ingredients: Peanuts, Cocoa Whey Crisps (Whey Protein Isolate, Whey Protein Concentrate, Tapioca Starch, Cocoa Powder [Processed with Alkali]), Isomalto-oligosaccharides (Prebiotic Fiber from Tapioca), Chocolate Coating (Cane Sugar, Palm Kernel Oil, Cocoa Powder, Sunflower Lecithin, Salt), Pea Crisps (Pea Protein, Rice Starch), Pea Protein, Chocolate Chips (Cane Sugar, Chocolate Liquor, Cocoa Butter), Cane Sugar, Vegetable Glycerin, Tapioca Syrup, Sunflower Oil, Sunflower Lecithin, Pomegranate Juice Concentrate, Himalayan Pink Salt, Natural Flavors, Almonds, Stevia Leaf Extract, Mixed Tocopherols (Mixed Tocopherols, Sunflower Oil) to preserve freshness

Chocolate Cherry Almond Ingredients: Almonds, Cocoa Whey Crisps (Whey Protein Isolate, Whey Protein Concentrate, Tapioca Starch, Cocoa Powder [Processed with Alkali]), Isomalto-oligosaccharides (Prebiotic Fiber from Tapioca), Chocolate Coating (Cane Sugar, Palm Kernel Oil, Cocoa Powder, Sunflower Lecithin, Salt), Pea Protein, Chocolate Chips (Cane Sugar, Chocolate Liquor, Cocoa Butter), Dried Cherries, Cane Sugar, Vegetable Glycerin, Tapioca Syrup, Sunflower Oil, Sunflower Lecithin, Pomegranate Juice Concentrate, Natural Flavors, Himalayan Pink Salt, Stevia Leaf Extract, Mixed Tocopherols (Mixed Tocopherols, Sunflower Oil) to preserve freshness

A few more ingredients than a Larabar, or Rx Bar but let's take a look at what they all are and what their purpose is and how they can affect you.  

Peanuts and Almonds: If you have nut allergies these bars aren't for you.  Both of these ingredients provide some of the total protein in the bar plus a majority of the fat content.  It's nice to see that they are the main ingredient rather than some obscure ingredient.  Good Ingredient!

Whey Crisps: These are a blend of a few ingredients to give the bars a bit of texture and another source of protein.  Whey comes from milk, so if you have allergies, steer clear.  If you just have an intolerance I doubt the level of lactose in these is significant enough to affect you but consult your physician if you are concerned.  Overall I believe these add to the value of the bar by upping the protein content.  Good Ingredient!

Isomalto-oligosaccharides: This would be one of those things that if you follow the rule, if you can't pronounce it, don't eat it.  Well I could help you pronouce but that will take too long so let me just say this is actually a pretty good ingredient to include in the bar.  Essentially it is a fiber that helps with satiety, improves your gut health, and improves your digestion and it is derived from plants.  If you want to read more on it, this was a pretty easy to read article that cited some scientific studies.  Good Ingredient!

Chocolate Coating: We love chocolate!  We believe in moderation and if you choose the right kind it can actually be good for you.  I wrote a whole other article on that, Let's Talk Chocolate!  The ingredients in the chocolate coating are... ok!  I wouldn't consider this healthy chocolate but looking back to the nutrition facts you are getting very little sugar overall so the serving size of chocolate would have minimal effect if any negative health consequences.  It's more here for taste then anything.  I do like that they sourced a chocolate made with sunflower lecithin versus the soy version, so that's a bonus.  Neutral Ingredient.

Pea Protein and Crisps:  These things are there to help with the protein content.  They are further down the ingredient list likely because too much of them would likely negatively affect the taste of the bar.  Good ingredient!

Chocolate Chips:  Same thoughts here as the chocolate coating for the most part.  Slightly better but still likely not a healthy chocolate.  Neutral Ingredient.

Sweeteners (Vegetable Glycerin, Cane Sugar, Dried Cherries, Pomegranate Extract, Stevia Leaf Extract):  I figured I would lump all these together rather than address them individually.  Overall there is a total of 5 grams of sugar in this whole bar.  Some of that comes with the chocolate ingredients listed above, some because of these ingredients.  Overall I wouldn't be concerned with 5 grams of sugar in this bar.  The cherries and pomegranate extract do bring along some good phytonutrients and antioxidants along for the ride so that is a positive.  I know some are turned off by the stevia aftertaste, but having tried these bars I didn't notice any of that.  Vegetable glycerin was a new one to me so I had to look that up.  Essentially that is a plant based sugar alcohol likely made from palm or coconut.  Browsing a few articles it doesn't appear to have any negative health effects other than it's potential as a laxative in HIGH doses, but you aren't getting that in this bar.  This bar did get a low glycemic certification also which would suggest it has minimal impact on a healthy person's blood sugar levels.  If you have blood sugar issues like diabetes you may want to consult your physician.  Neutral Ingredient.

Sunflower Oil and Sunflower Lecithin: I would say there is nothing good or bad about these items.  They help create the texture of the bar.  There isn't anything inherently bad with them or good with them.  Since they are at the end of the ingredient list, I wouldn't worry about them.  Neutral Ingredient

Natural Flavors: Oh that elusive word you see on so many labels.  What does it really mean.  Well good news the FDA does regulate the use of it so it isn't a catch all for all the chemical crap.  Here is there definition, “the essential oil, oleoresin, essence or extractive, protein hydrolysate, distillate, or any product of roasting, heating or enzymolysis, which contains the flavoring constituents derived from a spice, fruit or fruit juice, vegetable or vegetable juice, edible yeast, herb, bark, bud, root, leaf or similar plant material, meat, seafood poultry, eggs, dairy products, or fermentation products thereof, whose significant function in food is flavoring rather than nutritional.”  Knowing Beachbody's track record with the ingredients that it puts in it's other supplements I doubt anything shady goes into this bar as a natural flavor.  It would be great if they could make this bar taste good without this but I guess it isn't a deal breaker for me.  Neutral Ingredient.

Himalayan Pink Salt:  Salt makes things taste good!  At 85-90 mg of sodium I wouldn't worry about it and at least they got it from a good source.  Good Ingredient!

Mixed Tocopherols: This is a natural antioxidant/preservative that is derived from sunflower seeds.  Let's be honest this is a packaged food and they want it to last longer than a week on a shelf, a warehouse, or shipping truck so some sort of preservative is needed.   There is some mixed messages I got this ingredient whether it is good or bad for an individual.  There were some studies published on Pubmed that said it was completely safe for human consumption.  There were some animal studies that suggested it may raise the risk of cancer, at least in mice.  I like always like to think of the quote, "The Dose Makes the Poison."  Beings there isn't definitive human studies from what I found, I would say that the small amount in these bars would have no negative health impact on a person.  If you are concerned I suggest you do your own research.   Neutral Ingredient.

So those are the ingredients, sorry I wrote so much but if you are thorough enough to search out information on these bars you are likely the kind of person that wants all the information and not just the cherry-picked data that has a marketing slant to it.  

Overall I would say this food is neither a health food nor a unhealthy food.  It's calories come from quality sources.  Is it better than a Snickers, yes!  Is it as good as bowl of broccoli, no!  So it really depends on how you use it and what it displaces in your diet whether or not it would improve your health.  I think it would be a quality snack for most.  Personally I really like that they kept it gluten and soy free too!  
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What Does It Cost?

Affordability... we know your money doesn't grow on trees and neither do Beachbars...well the almonds in them do, so...  I'll be honest these aren't the cheapest bar on the market but they certainly aren't the most expensive either. 

​Beachbars will be sold in packs of 15 and retail for $39.80 or $2.65 per bar.  That price puts it on the higher end compared to other snack bars but pretty close to most protein bars.  

How Does it Compare To Other Bars?

There are hundreds of other bars on the market and a lot of different ways you can compare them.  I thought this graphic highlighted a few key pieces and how the Beachbar stacks up against some of the more popular snack bars.  

It's lower in sugar, higher in protein and fiber!  Basically what that means is that it isn't going to spike your blood sugar as much as others.  It will also likely keep you full longer due to the slower digesting protein and fiber elements.  Which means if if you are trying to lose weight, you won't be hangry in between meals if you use a bar like this to tide you over.  
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†Competitive bar nutrition information collected January 2018 for the following brands and flavors: KIND www.kindsnacks.com/products/kind-nut-bars/peanut-butter-dark-chocolate-bar-bar CLIF shop.clifbar.com/CLIF-Bar-Chocolate-Chip-Peanut-Crunch/p/CLIF-101303&c=ClifBar@ClifBar@Bars RXBAR-www.rxbar.com/shop/peanut-butter-chocolate-whole-protein-bar-box-of-12-bar.html-LARABAR-www.larabar.com/our-products/larabar/peanut-butter-chocolate-chip KIND is a trademark of KIND LLC. RXBAR is a trademark of Chicago Bar Company LLC. CLIF BAR is a trademark of Clif Bar & Company. LÄRABAR is a trademark of General Mills Specialty Products, LLC.

How Can You Add This Into Your Daily Meal Plan

As I've eluded to already, this bar is going to be best be used as a snack substitute.  It could replace other bars that you've maybe used.  It could replace a trail mix that you used to snack on.  It could replace the chocolate chip scone from Starbucks, please don't eat those everyday! 

If you've never been a snacker you could also use it as an experiment and add it in to your morning or afternoon and see how you feel.  Some people do just fine without snacks and can keep portion sizes in control.  Some need that little shot of food to keep their energy levels up.  

I could certainly see us eating this when we travel as a convenient snack that tastes great, doesn't take any prep work, and will satisfy our hunger.   I could also see them used as a great pre-workout snack.   Combine it with some Energize and you are fueled up for a workout with a decent shot of protein and carbs to get you through it.  

If you are a diehard Beachbody person and using the containers a Beachbar will count as a 1/2 a red and 1/2 yellow container, just FYI.
Hope that information has helped you learn more about these bars.  If you have any questions by all means reach out via email or in the comments below.  

If you would like to try a box of these bars just follow the link below that matches up with your flavor and quantity preference.  Bars go on sale beginning April 7th, 2018.  

1 Box - 15 Count

Peanut Butter Chocolate
Chocolate Cherry Almond

2 Boxes - 15 Count per Box/30 Total

1 PB Chocolate, 1 Choc Cherry Almond
2 Peanut Butter Chocolate
2 Chocolate Cherry Almond

3 Boxes - 15 per Box/45 Total

1 PB Chocolate, 2 Choc Cherry Almond
2 PB Chocolate, 1 Choc Cherry Almond
3 Peanut Butter Chocolate
3 Chocolate Cherry Almond
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Curry Meatloaf with Cilantro Yogurt Sauce

2/5/2018

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East Meets West...

All the comfort of my grandma's homemade meatloaf combined with all of the flavor you would get from some of the best Indian curry dishes that I've had.  Sounds about perfect, right???

This dish is pretty straightforward to make, nothing fancy, unless you want to make your own curry powder.  If you do make your own curry powder with fresh roasted spices, please let me know how you do it or let me know where I can buy it.  Even without your own curry powder this is one of those dishes that you can make and impress the heck out of some friends or family.  

Don't take my word for it though.  If you like meatloaf but love some ethnic food, this is a great combo.  Pair it with one of your favorite veggies.  We did some roasted asparagus but anything will work.  Can't wait for you to try.  After you do, we would for you to come back and let us know what you thought.  

Ingredients

Meatloaf Ingredients
  • 1 1/4 pounds of ground turkey
  • 1 medium onion, diced
  • 2 medium carrots, diced
  • 1 celery stalk, diced
  • 1 tbsp coconut oil
  • 1 cup mashed sweet potatoes
  • 3 tbsp curry powder
  • 2 tsp salt
  • 1 tsp black pepper
  • 2 eggs, beaten

Yogurt Sauce
  • 1/2 cup plain greek yogurt
  • Juice of one lime, roughly 2 tbsp
  • Juice of 1/2 lemon, roughly 2 tbsp
  • 1 tsp garlic powder
  • 1 tsp ground cumin
  • 1/4 cup fresh cilantro, chopped
  • Pinch of salt

Directions

  1. Preheat oven to 400 degrees.
  2. In a skillet add your coconut oil and sautee the onion, carrot and celery for roughly 10 minutes until softened and mostly cooked through.  
  3. In a mixing bowl add the remaining meatloaf ingredients and mix thoroughly before adding the cooked veggies.  
  4. Stir to combine well.
  5. Spay an 8" x. 8" baking dish with nonstick cooking spray.  Transfer meatloaf mixture to the baking dish and spread out to an even thickness.
  6. Bake for 30-40 minutes or until the meatloaf begins to pull away from the edges and is cooked through.  
  7. While the meatloaf is cooking, you can add all of the yogurt ingredients to a small dish and stir to combine.  
  8. The meatloaf should make 6 decent size portions once cooked.  Serve each piece with a tbsp or 2 of the yogurt sauce and garnish with some fresh cilantro.  
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Roasted Brussel Sprouts

1/16/2018

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I know some people that begin to drive heave if they are threatened to eat a brussel sprout.  A couple are in my immediate family.  Growing up my mom on occasion would make them but they were usually either steam or boiled with some butter on them.  Although I could probably stomach that now, at the time it was one of the most disgusting flavors.  The smell was similar to what a Band-Aid smells like and I could only imagine what they taste like.  

Had my mom prepared sprouts this way, I'm guessing there would have been a 50/50 chance that I would have actually eaten them.  I mean they are still green and green food in our house was immediately met with rejection, unless it was Jello.  That stuff was delicious!  Just don't ruin it by putting fruit in it!  

The process of roasting brussels is pretty straightforward.  One key is making sure you start with fresh brussels not the frozen version.  If you get the frozen ones, they will be more apt to just steam and bring you and I back to that Band-Aid flavor and smell.  So start fresh!  Then all you need to do is trim a little bit of the chewy stem off of them if there is some.  We like to half or quarter ours from there depending on the size.  You could roast them whole but they would take a LONG time so that's not advised.  Once you halve them, spread them out evenly on a baking sheet.  Drizzle with roughly 2 tablespoons of extra virgin olive oil per pound of brussels.  Season generously with salt and I like a little pepper also but not always.  

Once seasoned, put them the oven that was preheated to 425.  Depending on the size they should take anywhere from 20-30 minutes and I like to stir them half way through.  What you are looking for is for them to start turning slightly brown if not black.  In the cooking world that's called carmelization!  Do it!  They aren't burnt, they are perfect that way.  It will bring out some of the natural sugars that are in a plant that is inherently bitter and if prepared poorly can taste like Band-Aids! 

Try it this, I bet you will like brussels for the first time!  Or at worst you won't hate them.  
Want to take this next week off from planning your own Healthy Meals?  Let us do the work for you!  Follow the link below and we will give you are 5 Day Meal Guide for free!
YES, PLEASE!!!
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Creamy Butternut Squash Soup with Sausage with Maple Crema

11/8/2017

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Simple.  Delicious.  Sweet.  Spicy. Hearty.  

If you've made soup before you've probably tried version of this soup.  I see it on menus all the time especially this time of year.  I've made it a handful of times and this version is by far my favorite.  Call me a sucker for some good sausage.  Or maybe just the simplicity and letting the fresh veggies and quality stock.  

This recipe only has a few ingredients but it is built on a solid chicken stock.  We have our recipe over here on how you can make your own.  I think some of the keys to a good stock is getting a good pressure cooker, because who has time to cook stock for 48 hours.  Also chicken feet!  Yup I said it, chicken feet.  The collagen from all the connective tissue in chicken feet add a richness that nearly impossible to get any other way.   Just try and thank me later.  You can find chicken feet at most groceries.  I've seen them at every Asian market that I've ever been to also.  

To make this soup even better and because we like pretty pictures, we added a maple crema.  Sound fancy but it basically is just a dairy product mixed with something else that is liquid.  Calling it that is just my inner chef coming out.  Or maybe it is from watching too many episodes of Top Chef!  Either way it is delicious and makes this dish well rounded.  Sweet from the apple and maple, slightly smokey from the sausage, and a hint of spice from the cayenne.  So good!

We would love to hear from you if and when you try this and what you think.  

Ingredients

Soup Ingredients
  • 1/2 pound pork sausage
  • 1 small onion, diced
  • Medium butternut squash, peeled, seeded and cubed
  • 2 apples, seeded and chopped
  • 6 cups of chicken broth or enough to cover soup ingredients
  • 1 cinnamon stick
  • 1 bay leaf
  • Salt and pepper
  • Dash of cayenne pepper (optional)
Maple Crema Ingredients
  • 3 tbsp greek yogurt
  • 1 tbsp almond milk
  • 2 tbsp maple syrup
  • 1/2 tsp ground nutmeg

  1. In a large dutch oven add your sausage and cook over medium heat.  Cook for 8-10 minutes or until cooked through and a lot of the fat has rendered out.  
  2. Remove the sausage from pot, add the onion and cook until transucent, roughly 6-8 minutes.
  3. Add the remaining ingredients other than the cayenne pepper to the pot and bring to boil.  Once it is boiling reduce heat to medium and simmer for 25 minutes.
  4. While the soup is simmering, mix the Maple Crema ingredients in a small bowl and whisk to combine.
  5. Remove the bay leaf and cinnamon stick.  Transfer the soup to a blender and blend to remove all chunks from the soup.    Make sure you remove the top plastic piece of your blender when you are blending hot items to ensure you don't have an explosion of soup.  Our Vitamix is naturally vented.  
  6. If you are eating right away go ahead and pour directly into bowls.  If not go ahead and return to the pot and simmer as long as needed, stirring occasionally.  
  7. Add 1/4 cup of sausage to each bowl then drizzle with Maple Crema and if you like a little spice add a dash of cayenne pepper.  
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Pumpkin Spice Protein Pancakes

11/1/2017

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It wouldn't be fall if we didn't throw a pumpkin recipe at you.  Since we love pancakes here you go!  We've been making a variation of these pancakes for the longest time.  However the texture on those other ones just wasn't quite where I would like it when it comes to a pancake.  So just a couple little tweaks and we have this new one which I think will be our go to pancake recipe for a quite some time.  

If you are wondering what the hell the broccoli is doing in the picture, I thought this was a pancake recipe, you aren't the first one to think that is a weird combo.  This combo is a great a solution for a number of people that we work with on a regular basis.  Two staples that people usually fall short of on a daily basis is protein and veggies.  Why not start your day with a healthy dose of both?  

Why are protein and veggies important?  Particularly for people trying to lose weight these two things will likely be your biggest help in seeing measurable progress in a short period of time.  By getting adequate protein, 20-40 grams, per meal you will fill yourself with bulk but with lower calories.  Same goes for the veggies, due the high fiber in veggies you are adding bulk without adding calories.  It's because of this that you are able to eat to the point of being full all while staying in a calorie deficit.  

If you are curious how much protein and fiber you should specifically be eating head over to our Calorie Calculator page and submit some information and I will get you a customized plan to let you how much of each you should be eating.  This will be based on your size, activity level, and your goals. 

Otherwise enjoy the heck out of these pancakes, we sure did!

Macronutrient Information

Calories: 95
Protein: 10.9 g
Fat: 4.4 g
Carbs: 3.5 g
Sugars: 0.9 g
Fiber: 1.6 g

Ingredients

  • 1/2 can of pumpkin pie filling, roughly 3/4 of a cup plus a little bit
  • 3 eggs
  • 3/4 cup of unflavored whey isolate protein powder
  • 1 tsp vanilla extract (omit if using a vanilla protein powder)
  • 3/4 cup of unsweetened almond milk
  • 1/4 cup ground flax seed
  • 1/4 cup almond flour
  • 1 tsp ground cinnamon
  • 1/2 tsp ground ginger
  • 1/2 tsp ground nutmeg
  • Dash of ground clove
  • 1 tsp baking soda
  • ​1 tsp baking powder
  • 1/4 tsp of salt

Directions

  1. Add the wet ingredients, pumpkin, eggs, almond milk, vanilla to a bowl or blender and mix to combine.  We like to use our Vitamix to mix these in.  
  2. Add the dry ingredients and mix until combined.  I've found different flax and almond meals tend to absorb liquid at different rates.  You may need to a little more water or almond milk to an appropriate consistency.  What you are looking for is something that easily pours and spreads out on a griddle.  
  3. Heat a griddle to medium heat or 300 degrees if you have an electric one like us.  Spray with a nonstick spary, we use a coconut oil variety.
  4. Pour batter onto griddle making about 4" pancakes.  With this recipe you should get about 10 pancakes out of 1 batch.  
  5. Enjoy!
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Parmesan Turkey Meatballs

9/19/2017

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One of Laura's favorite things on the planet is a good meatball!  One of my favorite things on the planet is some good pasta!  Being gluten free now for almost 3 years I don't nearly get good pasta all that often.  One item that didn't make the cut on things to bring in our RV was my pasta roller and cutter!  So we have to stick to store bought GF pasta which isn't always the best.  W'eve had pretty good luck lately with the Barilla GF pasta.  It's a corn based pasta which obviously isn't health food but every once in a while we are all for having a good pasta meal.  

I know you didn't come here to learn about GF pastas, so let's about this meatball!!  One challenge with meatballs is they traditionally have breadcrumbs in them which unless they are made from GF bread is off limits in our house.  Some things that I've used as that binder substitute in other recipes are sweet potatoes, quiona, ground up GF crackers.  With this recipe I opted to skip the binder.  It did make the meatballs a little stickier when rolling them into balls but is was manageable and still made a good meatball, texture-wise.  If you want to alleviate that stick meat batter, go ahead and add a 1/2 cup of bread crumb or any other binder to the mixture.  

We also like to find any opportunity to sneak greens into our food.  Feel free to follow suit and add some like we did or leave them out.  If it would have just been Laura and I eating these we would have likely added more.  We were able to sneak these in and Eli still enjoyed the meatballs which is a big bonus. 

We paired this meal up with our basic marinara sauce that you can find here, just leave out the ground beef since you are doing the meatball.  

Ingredients

  • 1 tbsp olive oil
  • 1/2 onion, diced
  • 2 handfuls of spinach
  • 1 tbsp minced garlic
  • 1 1/4 lb ground turkey
  • 1 egg
  • 1/2 c shredded parmesan
  • 2 tsp dried oregano
  • 1 tsp dried basil
  • Fresh parsley
  • Salt and pepper

Directions

  1. Preheat oven to 400 degrees.
  2. Saute onions and garlic in a pan along with the olive oil.  After a few minutes and the onions start to turn translucent, add your greens and continue to cook until those are thoroughly wilted and the onion is cooked through.  
  3. In a separate bowl add remaining ingredients, minus the fresh parsley and mix thoroughly.  Add the sauteed veggies and mix those in too.  
  4. Once you have that mixed together, roll into 1 inch balls or maybe slightly larger.  Place on a baking sheet.  
  5. Bake for 15 minutes.  Enjoy on their own or with some delicious pasta and marinara sauce.  Top with some fresh parsley and grated Parmesan for added boost of flavor!
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Chocolate Coconut Fat Balls

9/5/2017

1 Comment

 
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Here's a little treat for ya!!  We posted about these in our Instagram stories earlier last week but here's the recipe again. They were SOOO good and honestly tasted just like a Girl Scout Samoa...seriously...I couldn't believe it. Don't be fooled, these are NOT protein bites and to be honest, most of the ones you find on Pinterest aren't either because the fat is higher than the protein....so we'll just call these like they are: Chocolate Coconut Fat Balls.

 These will make a great little treat to help you curb your sweet tooth!  You don't have to be worried about crappy ingredients which is nice.  But... there's always a but, right?  I would advise that you are aware of the calories and limit yourself to 1, max 2 per day!  Well that's unless you are working your tail off to gain weight, then go ahead and eat all 1,600 calories, maybe!   

MACROS- This batch made 8 balls.
200 cal/ball
14 g of fat
13 g of carbs
6 g of protein
3 g of fiber

Ingredients

  • 4 tbsp melted coconut oil
  • 2 scoops chocolate shakeology
  • 1 1/4 cup shredded coconut, 1/4 cup set aside for toasting
  • 1/2 tsp of vanilla
  • 2 tbsp cocoa powder
  • Pinch of salt

Directions

  1. Melt the coconut oil in a saucepan or microwave.  
  2. Add the remaining ingredients and mix thoroughly, making sure there aren't any dry spots.  If overly dry you may need to add a little almond milk a splash at a time.  
  3. Roll out into 8 evenly portioned balls, roughly a little more than an inch in diameter.
  4. In a small saucepan, add a 1/4 cup of the coconut and toast over medium heat.  Stir frequently in order not to burn.  Should take around 8 minutes or so.  The coconut will start turning tan and you will smell it.  Once done remove the coconut to small plate or bowl.  
  5. Roll the balls in the toasted coconut, you may need to press it into the balls a bit.
  6. Attempt to put them in the fridge for 30 minutes before eating... but I'll understand if you decide to eat at least one before they go in there.  
  7. Store in the fridge!  Enjoy!
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Deconstructed Egg Roll

7/30/2017

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One food that I have yet to find since going gluten free is a fried egg roll...they just don't exist out in restaurants and we didn't opt for the RV with the deep fat fryer.  We've had a number of our challengers post in our accountability groups about creating different versions of this dish.  I finally got around to make some myself and have to say it hit the spot.  

We were a little spoiled too, since the two days before this my aunt picked most of the veggies that went in this dish straight out of her garden.  Fresh cabbage, fresh carrots, and fresh onions!!!  The only thing we added to the dish was some red pepper, garlic and the pork.  Oh and a few spices and some asian sauces!

Ingredients

  • 1 pound pork sausage
  • 1 small onion, diced
  • 1 red bell pepper, diced 
  • 3 large carrots, sliced
  • 3 tbsp minced garlic, roughly 3 cloves
  • 4 green onions, sliced
  • 1 small head of cabbage, grated or sliced, roughly 5 cups
  • 1 inch of ginger, minced or 2 drops of ginger essential oil
  • 1 tbsp toasted sesame oil
  • 1/4 cup tamari, coconut aminos or low sodium soy sauce
  • 2 tbsp coconut nectar or brown sugar (optional)
  • ​1 tbsp siracha (optional)

Directions

  1. In a large skillet or dutch oven add the sausage and cook over medium heat until cooked through.
  2. Remove sausage from the pan leaving the drippings behind.  Add the carrot, bell pepper, ginger, and onion and cook for 8 minutes until carrots begin to soften and onion is translucent.  
  3. Add garlic, cook for 2 more minutes.
  4. Add the cabbage along with all the other ingredients, cook over medium heat for 5 minutes stirring frequently.  
  5. Cover, and reduce heat to medium low and simmer for 15 minutes stirring once or twice. 
  6. Serve and eat as is if you are wanting a low carb meal or you can serve over the top of some prepared rice.  Garnish with a little cilantro and enjoy!
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Simple Homemade Pizza Sauce

6/28/2017

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Pizza... everybody loves it!  Even those of us that are living a healthier life love to indulge in it.  It's actually one reason why I bought the domain, www.healthierpizza.com.  Don't try heading over there yet, at this point it is just an idea in my head.  The idea came to me because a healthy life shouldn't be one that is absent of pizza.  

Upgrading some of the ingredients is the place to start.  We have other posts on upgrading the crusts with whole wheat flour or using cauliflower.  We have a fun recipe where we eliminate dairy and add some extra veggies with this Thai pizza.  We even love the pizza so much we incorporated the flavors into this lentil dish.  

With all of these, I had yet to create a delicious and healthier option for one of the most basic components, a good red sauce.  Last night while Laura was away, Eli and I decided to make some pizzas.  We tried out a new premade gluten free crust from Mikey's.  The crust is made from paleo friendly ingredients and was pretty tasty!  We topped that with a homemade red sauce that took 2 minutes to mix up then just a little time to simmer on the stove.  

Check it out and let us know what you think.  If you end up tweaking it feel free to comment below with what you did.  This is one thing I'm always playing around with and improving.  
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Ingredients

  • 1 Can of Organic Tomato Sauce
  • 1 tsp garlic powder
  • 1 tsp dry basil
  • 2 tsp dry oregano
  • 1/2 tsp fennel seed
  • Salt and Pepper

Directions

  1. Add all the ingredients to a small sauce pan and simmer covered for a minimum of 10 minutes, up to an hour for more flavor.  
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Gluten Free Turkey Meatloaf with Savory Mushroom Sauce

1/13/2017

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Meatloaf... it was a staple in our house growing up!  My mom would always make it with beef and slather on the ketchup sauce on top.  It was actually quite tasty, except for the onions.  I despised onions when I was a kid.  Not the flavor as much as the crunch that you would occasionally get from one that wasn't cooked enough.  

Times have changed quite a bit!  The breadcrumbs that you would normally add to meatloaf would now make me breakout in a rash.  The high fructose corn syrup in the ketchup, yeah... we are just going to avoid that if we can.  That's the backstory on how this recipe got created.  

I suppose with mushroom sauce this maybe is closer to the salsibury steak that we would occasionally have in our tv dinners.  No matter what you call it, I hope you call it delicious!  We certainly enjoyed it!  

Ingredients

Meatloaf
  • 2 1/2 lbs of ground turkey
  • 1 large yellow onion, diced
  • 1 tbsp grassfed butter
  • 1 cup of mashed sweet potato
  • 3 eggs
  • 2 tbsp smoked paprika
  • 1 tbsp dried thyme
  • 1 tbsp garlic powder
  • 1 tbsp dried oregano
  • Salt and pepper to taste

Savory Mushroom Sauce
  • 3 cups sliced bella mushrooms
  • 2 tbsp grassfed butter
  • 1 tbsp extra virgin olive oil
  • 2 tbsp tapioca starch
  • 2 tbsp sherry wine
  • 2 tbsp worcestershire sauce
  • 1/2 -1  cup water or broth
  • 1 tsp galic powder
  • 2 tsp smoked paprika
  • 1 tsp onion powder
  • 1/2 tsp red chili flakes (optional)
  • Salt and pepper to taste

Directions

Meatloaf
  1. Preheat oven to 375 degrees.
  2. In a skillet saute the onions in butter and season with salt and pepper.  Cook until it they become slightly caramelized.  
  3. In a large bowl combine the other ingredients along with the cooked onion.  Make sure to not throw your hot onions on top of raw eggs otherwise you end up with scrambled eggs.  Either mix the eggs or onion into the meat first.  
  4. Once everything is thoroughly mixed transfer to a large baking dish or loaf pan.  We used a 6" x 9" baking dish and it fit right up to the top!
  5. Bake for one hour or until the inner temp gets to 170 in the center of the meatloaf.  The ends cook faster.  
  6. Remove from the oven and let rest for 10 minutes.
Savory Mushroom Sauce
  1. In the same skillet you cooked the onions, add butter, oil and mushrooms and cook over medium heat until the mushrooms have reduced in size and started giving off some liquid. 
  2. Add the sherry wine and cook for 2 minutes.  
  3. Add the tapioca starch and stir until the starch dissolves into the liquid in the pan.  Add 1/2 cup of water or broth and stir until well incorporated.  You should have a gravy-like texture at this point.  
  4. Add in the remaining seasonings and stir occasionally.
  5. The sauce will take 15 minutes or so to make.  You can start cooking it when your meatloaf has a few minutes left to cook.  Feel free to add more water to the sauce if the texture starts getting too thick.  The longer you cook it the thicker it will get.  
  6. Once your meatloaf has rested, cut and serve with a spoonful of the sauce over the top.  We enjoyed it with some grilled asparagus and side salad!  Hope you enjoy and let us know if you try it.  
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Bacon Roasted Brussel Sprouts with Orange and Pecan

12/20/2016

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We are creatures of habit.  When we find something we like we don't change.  Brussel sprouts and the way we prepare them is a prime example.  Our normal preparation is clean, cut, drizzle with olive oil, season with salt and roast in the oven.  If we are feeling crazy we might add a little bacon, balsamic or galic.  I've learned to not mess with Laura's brussels!

This past weekend we did a Chrismtas dinner with my side of the family and my mom had found some beautiful brussel sprouts.  I've tried exposing to my family to brussels before and other than my mom and sister in laws haven't had much luck.  So I figured what the heck let's try something different in the hopes they will try it.  It got a couple more to try but I don't know if I turned them to be brussel fans.  

This recipe was simply inspired by what was in the kitchen.  We had brought some fresh pecans home from Texas.  We had an orange that we didn't eat on our flight up to Minnesota and I had saved some bacon grease from our breakfast that morning! 

The orange definitely livened the dish up quite a bit and pecans added a nice texture contrast, so I would say this is a win and we would love to hear what you think if you make it yourself.  

​One variation you could certainly try would be to add bacon to the dish.  We didn't since we had it for breakfast that morning.  But if you wanted to, just chop and cook the bacon in your skillet until the fat is rendered out, remove the bacon and start the brussel sprout process listed below.  Then just re-add the bacon pieces the same time as the pecans.  

Ingredients

  • 1 lb brussel sprouts, cleaned and halved
  • 2 tbsp of bacon grease
  • 1 orange, zested and juiced
  • 3/4 cup chopped pecans
  • 1 tbsp of vinegar of your choice, we used red wine because that is what we had but balsamic probably would have paired better
  • Salt and pepper to taste

Directions

  1. Clean and prep your brussels
  2. In a large skillet, add the bacon grease over a medium high heat.
  3. Add brussel sprouts and cook for 10-15 minutes until they begin to carmelize.  You will need to toss them frequently to keep from sticking.  
  4. After brussels are carmelized add the zest, juice of the orange, and vinegar, cover and cook for 5 minutes.  Stir once or twice during this time.
  5. Add the chopped pecans and toss with brussels over medium heat for 2-3 minutes or until the brussels are cooked the whole way through.
  6. Season with salt and peper and serve!  
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Flax Pancakes with Orange, Pecan Sryup

12/4/2016

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We are currently parked in a campground in central Texas between Houston and San Antonio.  There isn't anything super fancy about this park or its location.  One upside though is that there are pecan trees everywhere and it's pecan season!  If I had the patience I could easily fill up a 5 gallon bucket in less than hour.  We've been snacking on them a bit but decided to try to use them the other morning in combination with a new pancake recipe.  

​If you follow us you know that we love our pancakes and they are a weekend tradition.  You also know we need gluten free options since I can no longer eat anything glutenous!  I wouln't consider these pancakes health food but they are close.  The flax in them provide a ton of Omega 3 fats which are super good for you.  You also get a decent dose of protein and fiber too!  
The sauce/sryup that I made is the thing that turns a fairly healthy pancake into a bit of a treat!  Enjoy it though because it's delicious and a much better way to enjoy pancakes then use a boxed premix.  

Ingredients

Pancakes
  • 3/4 cup ground flax seeds
  • 3/4 cup coconut flour
  • 1 tsp baking powder
  • 1 tsp baking soda
  • 4 eggs
  • 1 tsp vanilla extract
  • 2 tbsp coconut sugar
  • 2 1/2 cups almond milk
  • Pinch of salt

Syrup
  • 1/3 cup toasted pecans
  • 2 tbsp grassfed butter
  • Juice of 1 orange
  • Zest of 1 orange
  • 1/2 cup real maple syrup

Directions

Pancakes
  1. Combine all ingredients in a blender or mixer and mix! 
  2. I would recommend adding the liquid last and 1/2 cup at a time until you get a good pancake batter consistency.  It took me right around 2 1/2 cups.  
  3. Cook on a 325 degree griddle for 5 minutes then flip and cook for another 3-4 minutes until fully cooked.  
Syrup
  1. Since we had raw pecans I add them to a small saucepan and cooked over a medium heat for 5 minutes until you could start to smell the toasted nut flavor.  Make sure to stir often, if you are toasting your own.  
  2. Add the orange juice and zest next, followed by the butter and syrup.  Simmer for 5 minutes.  The skin on my orange was a little nasty so I opted for using some 1 drop of orange essential oil to up the organge flavor instead.  
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Ham, Lentil and Pea Soup

11/15/2016

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Cooler temps equal soup season!  Although we are staying in warmer climates this winter we have still seen temps dip into the 40's at night and not get much past 60 during the day.  I know, I know it could be so much worse.  This year I guess it is all about perspective and it is cold to us!  
We are also in a season of trying to save some money and our food budget is one area where we can save some money.  Soups are a great way to stretch your dollar, get loads of nutrition, all without starving yourself.  

Just in case you aren't convinced on soups yet, they are also super easy to make.  This one could easily be a crockpot meal where you just throw everything in and forget about it.  Also when we make soup, we always have leftovers, which means even easier, healthy meals for days.  

Ingredients

  • 3/4 pound ham, cubed
  • 1 tbsp olive oil
  • 1 large onion, diced
  • 3 large carrots, peeled and diced
  • 4 stalks of celery, diced
  • 2 tbsp minced garlic
  • 1 cup dry lentils
  • 1 cup dry split peas
  • 1 tbsp dry thyme
  • 2 bay leaves
  • 8 cups water or chicken broth
  • Salt and pepper to taste

Directions

  1. You can cook this a number of ways.  We used our pressure cooker but you could use a large pot on the stove top or a slow cooker.  If you are using a slow cooker, just throw everything in for 8 hours on low and you should be good.  
  2. If you are using a pressure cooker or stove top start by adding your olive oil and sautee the onion, carrot, celery, and garlic for 6-8 minutes until everything begins to soften.  
  3. Add the remaining ingredients and cook as directed.  Your lentils will likely be the thing that takes the longest, roughly 30 minutes on the stove top or 18 minutes in a pressure cooker.
  4. Serve and enjoy!
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Crispy Baked Sweet Potatoes

10/19/2016

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I've tried a couple dozen different ways to make baked sweet potato fries and most of them haven't turned out until now!  The two things that have typically happened are either horribly burnt fries or soft squishy fries.  Been there?  

I wish I could remember where I saw this trick but it made all the difference.  I know I saw it on some Facebook cooking school type page.  They talked about the differences in sweet potatoes vs regular white potatoes.  The thing that separates the two is the starch to sugar ratios.  White potatoes are higher starch less sugar and sweet potatoes are just the opposite.  If you are somewhat experienced cook you know that sugar burns.  It's because of this and this balance that makes sweet potato fries harder to get that nice crispy texture without burning.  

You could approach this problem a few ways.  Cook them incredibly fast so they don't have time to burn, aka fry them.  Not the worst thing in the world if you are using a quality oil like coconut oil, but that becomes a pretty expensive batch of fries if you are using a whole jar of coconut oil to make them.  The next option is to reduce the sugar content, that's not really an option as far as I know.  The last one would be to up the starch content.  That can be done! 

The process of adding starch is pretty simple.  You could use a number of different starches to do this but I would recommend tapioca, arrowroot or corn starch/flour, I used tapioca.  You create a slurry of the starch plus a little water and toss the potatoes in the slurry while they are warm and slightly softened from boiling.  That way the starch mixture gets absorbed into the potato.  

I'm going to continue to experiment with this process and hopefully fine tune it a bit more.  For now, we hope you enjoy this little tip.  I would also love to find the perfect fry seasoning to add to these.  If you have any suggestions drop them in the comments.  
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Boiled potatoes covered in tapioca starch slurry

Ingredients

  • 2 medium sweet potatoes cut into wedges
  • 2 tbsp tapioca starch
  • 1/4 cup warm water
  • Salt and pepper to taste

Directions

  1. Get a pot of water boiling and preheat the oven to 450 degrees.
  2. Peel and cut your sweet potatoes into wedges.
  3. Add potatoes to salted, boiling water for 6 minutes.
  4. While potatoes are in water add tapioca starch and water to a large bowl and whisk until fairly smooth.
  5. After potatoes cook for 6 minutes add them directly to the bowl with starch slurry in it.  Toss in the slurry until all wedges are fairly well coated.  Try to be fairly gentle during this process in order to not create mashed potatoes.  
  6. Place potatoes onto a parchment lined baking sheet.  
  7. Bake for 40 minutes, or until some brown spots start to show.  Rotate halfway through the baking.
  8. Once they are finished baking, season with salt and pepper or whatever seasoning you wish.
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Chicken Tortilla Soup

10/10/2016

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I don't know why I don't always have a batch of this soup in our fridge.  So good!!!  Five years ago I would have laughed at you if you would tell me that soup can be an entire meal. I guess I was used to terrible canned soups or the tiny cup of soup that you get at restaurants.  Oh how the times of changed.  

Now my view of soup is basically it is liquid salad!  Seriously though if you make a good soup it should resemble a salad.  So if you don't like to eat salad, I suggest you try soup instead.  This version of chicken tortilla soup is loaded up with veggies, quality protein, and of course some amazing chicken stock.  

When I make soup I love to make a huge batch because it tastes better the next day!  Feel free to scale this recipe up or down but it makes about 6 large bowls of soup.  Also as a little bonus here is a how I like to make my chicken stock at home which is super simple.  

Homemade Chicken Stock

Ingredients

  • 5-6 pound whole chicken
  • 1/2 pound chicken feet (optional but not really but this is where you get all that amazing gelatenous goodness!)
  • 2 large carrots, chopped
  • 1 large onion, chopped
  • 3 celery stalks, chopped
  • 4-5 garlic cloves, smashed
  • 2 bay leaves
  • 2 tsp dry thyme
  • 2 tsp salt
  • 1 tsp black pepper
  • 1 tbsp apple cider vinegar
  • Water

Directions

  1. We use our pressure cooker if you don't have one you could do this in a stock pot or even in a slow cooker.  It will just take longer.  
  2. Put your chicken and all your vegetables in your cooking vessel along with 2 cups of water.  If you using a pressure cooker you will need to cook for approximately 45-60 minutes depending on how big your chicken is.  Similar on a stove top and multiple hours in a slow cooker.  
  3. After the chicken is cooked, remove it from your pot.  You can let it cool or if you are tough feel free to dig right in and start removing the meat from all the bones.  Add the bones back into the pot that still has the vegetables in it.  
  4. Set your meat aside for later and discard the skin and gristle.  
  5. Add the remaining seasonings and ingredients and fill up your pot with water.  We have a 6 quart stockpot and this amount of vegetables and spices works well with that amount of liquid.  
  6. Pressure cook for 2-3 hours depending on how much time you have.  If you are using a stovetop or slow cooker you are looking at more like 24-48 hours.  
  7. After cooking, strain it so you are just left with the liquid, store in the fridge for up to a week.  

Chicken Tortilla Soup Recipe

Ingredients

  • 1 lb of shredded cooked chicken meat
  • 1 tbsp extra virgin olive oil
  • 1 medium onion
  • 1 green bell pepper
  • 1 yellow bell pepper
  • 0-3 jalepenos, seeds removed
  • 2 tbsp of minced garlic
  • 4 cups of pureed tomatoes
  • 4 cups chicken stock
  • 1 tsp ground cumin
  • 1 tbsp chili powder
  • 2 tsp smoked paprika
  • Cayenne pepper to taste
  • Salt and pepper to taste
Garnishes/Toppings
  • Green Onion
  • Cilantro
  • Corn Tortilla Chips
  • Shredded Cheese
  • Sour Cream or Greek Yogurt
  • Hot sauce

Directions

  1. In a large pot add the oil, then add the onion, peppers and garlic and cook over medium heat for 8 minutes or until softened.  
  2. Add tomatoes and stock to the pot along with spices and bring to a boil.
  3. Reduce to a low, add the chicken and simmer for minimum of 15 minutes or up to an hour.  
  4. Your done, add with some of your favorite toppings and enjoy!
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Flank Steak Salad with Parsley Vinaigrette

8/30/2016

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​Ladies if you need a way to get your husbands to eat a salad, start with this one.  I mean what guy doesn't like steak, then you combine that with mushrooms and gorgonzola cheese, it's a win!  The asparagus and tomatoes are there  as a way to sneak in some more veggies! The dressing is super simple and adds a fun punch of flavor.  It's crisp, it's herbacious, it's delicious.  

We would love to know if you try this one out!  Leave us a comment below.  If you love it don't forget to Pin It so you can save it for later!  

Ingredients

Salad Ingredients - Makes 3 salads
  • 6 cups of of mixed greens or spinach
  • 1 lb of flank steak, grilled and sliced
  • 1 1/2 cups of dry mushrooms, sauteed
  • 1 1/2 cups of asparagus, grilled and cut into 1" pieces
  • 1 1/2 cups of cherry tomatoes, halved
  • 6 tbsp of gorgonzola cheese
​Dressing Ingredients
  • 1 cup fresh parsely
  • 1/4 cup white wine vineager
  • 1/4 cup extra virgin olive oil
  • 1 tbsp lemon juice
  • 1-2 tsp minced garlic
  • Salt and Pepper to taste

Directions

  1. Season the steak and asparagus with a drizzle of olive oil, salt and pepper.  Grill until the steak is medium rare- medium and the asparagus is soft but still has a little crunch.
  2. Sautee the mushrooms in a skillet with a little olive oil or butter.  
  3. For the dressing, all all the ingredients in a blender and blend on high for 20 seconds or until the everything is well combined.  
  4. Put your salad together, 2 cups of greens on the bottom, then layer 1/2 cup of each of your veggies; mushrooms, asparagus, and tomatoes, top with your sliced steak.  If you've never cooked flank steak make sure you slice it perpendicular to the grain of the steak.  
  5. Top with 2 tbsp of cheese, dressing, and some extra fresh parsley if you still have some.  
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Classic Lemon Vinaigrette

8/25/2016

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One thing we really encourage a lot of our clients to work on is to be more veggies, especially greens.  One of the easiest ways to get more greens in is to eat more salads.  We love our salads, and try to it one 5 days a week.  We aren't just talking about a little side salad with dinner.  We are talking full on, stuff my face and stomach salad that is loaded with greens and veggies.  We see a lot of people that grasp that concept which is awesome, but then they douse all those quality veggies with some low quality salad dressing.  

A couple of tips if you do buy store bought dressings;
  1. Avoid "Low Fat" dressings!  Low fat usually just means high sugar or as one of my favorite memes out there states, Low Fat = Chemical Shit Storm!  
  2. Try to find dressing with fewer ingredients.  Most salad dressings should contain a vinegar and an oil and maybe some seasonings.  Avoid artificial colors, sweeteners, and flavors.  
  3. Avoid veggie oils, canola and soyben are the big ones used in cheap dressings.  These easily oxidize and will likely cause inflammation in your body.  Not to mention most canola is genetically modified.  
Sound like a lot of work to follow those rules?  Well the easy solution is to buy some of those base ingredients and keep them on hand so you can make your own dressings.  Here is a simple one to get you started.  

Ingredients

  • 1/2 cup extra virgin olive oil
  • 1/4 cup red wine vinegar
  • 1/4 cup lemon juice
  • 2 tbsp raw apple cider vinegar
  • 1 tbsp dijon mustard
  • 1 tbsp raw honey
  • Season with salt and pepper

Directions

  1. Combine all ingredients other than the oil in a blender and mix until well combined.
  2. Drizzle the olive oil in slowly over the course of 30 seconds while the blender is running.  
  3. Serve over your salad, and store the extra in the fridge.  This should be enough dressing to last an entire week at least.  
If the idea of eating more veggies and cleaning up your eating sounds like something you would be interested in, we will be hosting a special group on Facebook in a little over a week.  The group will revolve around having a salad a day for week.  We will provide recipes like the one above and some more tips on how to put together an amazingly healthy salad.  If you are interested click on the image below and RSVP.  
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Catching Up On Our Travels - New York City

8/23/2016

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It's been awhile since we've shared some of our travels.  I wanted to catch up on our posts over the next couple weeks.  For now, here is our New York and New Jersey adventures.   ​
We stayed at an RV Park about 2 hours south of NYC but there wasn't really wasn't anything much closer unless you wanted to pay a premium.  So we took 2 hours away and camped for free!  This was our first 2 week stay with our Thousand Trail membership and it was so nice to slow down a bit and setup shop for longer than 4-5 days.  

Both times we came into the city we opted to park on the Jersey side of the river and take the ferry across.  If we wouldn't have run into road construction on our second day coming into the city this would have been super slick both days.  One day we parked close to the Hoboken ferry terminal and the second day (on the weekend) we parked by the Jersey City ferry terminal.  We figured this was the cheaper and more convenient route to explore the city versus driving downtown and paying tolls and parking over there.  

We did pretty much everything you would want to do in NYC.  We spent some time down around the water watching some of our friends play in the professional volleyball event that was in town and found a couple parks that Eli could play at with some other kiddos.  

After some volleyball watching and park playing we headed towards the 9/11 memorial and were blown away.  We didn't do the museum but just being on the grounds where it all happened was pretty powerful.  From there we walked towards the Brooklyn Bridge and made it half way across before we turned back, LOL!!!  We then hit up a NYC pizza place in Little Italy that made gluten free crusts.  Pretty tasty but given the price tag, I may have to pass next time.  Then we were back to watch more volleyball!  Yeah that was all in Day 1, it was a lot of walking!
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Day 2 we did a little more volleyball watching then made our way to Bluestone Lane for brunch and lattes!  This might have been the highlight of our NYC trip, especially the avocado toast that I got on GF toast!  
After brunch, we hopped on the Subway or as Eli calls it, choo-choo, and headed to Central Park.  It was a hot day and we were starting to get tired from all of our walking so we didn't get into the park too far but explored the south side and just sat for awhile and let Eli run around.  
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After sitting a bit we started walking towards Time Square.  We hit up a little detour on the way and stopped at Momofuku Milk Bar where Laura got a little treat.  Unfortunately they didn't have anything that was gluten free so I was forced to watch Laura and Eli enjoy their ice cream.  Which apparently when you get to the bottom it tastes just like the milk in the bottom of a bowl of cereal.  We continued on and swung past Rockafeller Center and Radio City Music Hall.  

We cruised through/past Time Square...but because it was absolutely nuts and we were starting to get tired frustrated with the crowds...it was literally a "oh hey, there it is" and kept walking. We continued on to the Subway Station which we found out after buying our ticket that we went in on the wrong side of the street and were heading uptown and not downtown.  So, we bought ANOTHER ticket, crossed the street and started heading home!  

​We hit up the salad/hot food bar at Whole Foods and made our way back to our ferry.  After watching the sunset from the NYC side of the Hudson River we hopped on the ferry and started heading home after a couple long days in NYC.  So fun!
We had a couple whirlwind days in New York but part of our adventures were just hanging out at our RV Park too.  It was a great park with a huge playground for Eli and a nice new pool.  On top of that Eli (and us) made some new friends.  Eli loved playing with Chloe and Carson.  They were so nice with him and were really like nice older siblings, not the mean kind that pick on you.  Oh and like I said we made new friends too with their parents.  We had so much in common and loved chatting while the kids played.  Can't wait to meet up with them again in California!  
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We also explored the Jersey area closer to where we were staying.   That included Atlantic City which was about 20 minutes away.  We were very underwhelmed with the city.  We walked up and down the board walk and explored the beach a little.  You could tell that it was hit hard by the economic downturn.  So unless you like casinos...it really isn't that great.  We did find this statue that recognized that AC was/is the home of Miss America Pageant.  
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We also took a trip down to Cape May which was a a lot more our style, laid back beach town.  We met up with some friends, Laurie and Trey, that actually took a ferry over from Maryland.  Trey was racing in a triathlon in the area the next day which sounded like a lot of fun. The beach area was fantastic down there.  We also heard, but never went, about a zoo that was down in Cape May that was supposed to be fantastic.  By the time we knew about it, we were already too busy to make it down there.  

All in all, we really enjoyed our time in this area!  Jersey was a good change of pace and was nice to slow down.  NYC was fantastic and fun to see all the sights!!
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Fish and Veggie Red Curry

8/17/2016

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Laura loves curry!!!  So what do you do when your wife loves curry, you make curry for her.  Sometimes I'm all about doing things from absolute scratch.  In the case of curry, it would be fantastic to toast my own spices then grind them fresh and use my mortal and pestle to make a paste.  But let's be honest that takes time and energy.  
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Instead we found a pre-made curry paste, added in some fresh veggies and fish and a couple other ingredients and we had a delicious dish in under 30 minutes.  This was my first time ever using fish in a curry and it turned out pretty great.  If you are completely scared of fish or don't like the flavor, too bad, try it anyways.  I think you will be surprised that the curry is the dominate flavor and not the fish, so it is a good way to give fish a try.  

Feel free to add your favorite veggies to this dish.  You don't have to use what we used, we just had these on hand and that is why we love curry dishes so much, because they are so versatile.  You could also sub out the quinoa for rice or even zoodles or sweet potato noodles if you want to go grain free.  The possibilities are endless.  We hope you enjoy this one as much as we did.  

Ingredients

  • 1 lb of your favorite white fish, we used flounder but you could easily use cod, haddock, pollock, even walleye
  • 1 tbsp coconut oil
  • 2 large carrots, chopped into bite size pieces
  • 1 large onion, chopped
  • 1 red bell pepper, chopped
  • 2 cups fresh or frozen green beans
  • 3 tbsp Red Curry paste from Thai Kitchen
  • 1 tbsp coconut sugar, palm sugar, or brown sugar
  • 1 15 oz can of coconut milk
  • 1 1/2 cups of water
  • 1/4 cup fish sauce
  • 2 cups dried quinoa
  • 1/4 cup fresh cilantro

Directions

  1. In a large saucepan or dutch oven add the coconut oil and melt over a medium high heat.  
  2. Add the carrots, peppers, and onions and cook for 8 minutes.
  3. Add red curry paste and cook and stir for 1 minute, then add the coconut milk, fish sauce, sugar, and water.  Bring to a boil, then reduce heat to low.
  4. This is where timing things out comes in handy.  Depending on the type of grain; quinoa or rice, you should possibly start that before you start cooking any of the veg and curry sauce.  For me I started the quinoa in our pressure cooker when I was cooking the veg.   If you are doing it on the stovetop you might need to start sooner.  When your grains have approximately 8 minutes left add your fish cut up into 1-2" pieces and your green beans or any other frozen veg.  
  5. Simmer the sauce with the fish and all the veg for that final 8 minutes with your pan covered.  Try not to cook the fish for much longer than 8 minutes otherwise it will just start to fall apart. 
  6. Once your quinoa or rice is done, serve a couple large spoonfuls in the bottom of your bowl and top with the curry sauce.  Finish with some freshly chopped cilantro and enjoy.
1 Comment

Gluten Free Blueberry Chia Pancakes

6/16/2016

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Laura almost didn't let me make these for her.  Apparently she has a thing about eating chia seeds because they get stuck in her teeth.  I get it... kind of.  I was able to twist her arm and get her to try them and I'm pretty sure she was glad she did.  We all loved these pancakes, even Eli.  Another bonus: zero chia seeds stuck in her teeth too.  Talk about having your (pan)cake and eating it too!  

Seriously if chia seeds aren't part of your diet you need to consider adding them.  Even if a few stray seeds end up in your teeth the benefits far outweigh any social anxiety from being caught with something in your teeth.  Even if you do get caught it also gives you an excuse to share this amazing seed story with someone new!  
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Let's talk about just a few of the benefits.  Gram for gram it contains more Omega 3 fats than salmon.  That means lowered LDL and VLDL cholesterol, reduced inflammation throughout the body, improved brain health, lowers cancer risk, and reduces your risk of heart disease.  Sounds pretty good, right?  It doesn't stop there.  In one serving (1 oz or 2 tbsp) you also get 11 grams of fiber.  Compare that to a whole wheat pasta(4 grams of fiber) that is often touted to be high fiber and it doesn't even compare.  How about micronutrients... these seeds are loaded with vitamins and minerals.  I love that they have 30% of your daily recommended amount of magnesium.  Magnesium is a mineral that is often referred to as the the mineral the people are deficient in the most yet is responsible for over 300 different chemical reactions in your body.  It's important in getting quality sleep, energy production and even your mood.  
When you pair up all of these awesome benefits plus the antioxidant power of blueberries, these pancakes will actually make you healthier!  How awesome is that, to get to eat pancakes and improve your health.  Just don't drown them in maple syrup made from high fructose corn syrup ;)
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Ingredients (Makes 12 medium pancakes)

  • 2 Bananas
  • 4 Eggs
  • 2 Tbsp Chia Seeds
  • 1/2 cup, Coconut Flour
  • 3/4 cup Almond Milk 
  • 1 cup Blueberries
  • 1 tsp Vanilla Extract
  • 1 tsp Baking Soda
  • 1 tsp Baking Powder
  • Pinch of salt

Directions

  1. In a small dish or cup add a 1/2 cup of the almond milk and the chia seeds.  Let this sit for 15 minutes and stir them occasionally.  (This is the trick to not getting them stuck in your teeth)
  2. Meanwhile add the remaining ingredients, EXCEPT the blueberries, to a blender or mixer and mix to combine.  Add the chia seed mixture after the 15 minutes.
  3. Fold in the blueberries.
  4. Cook on a skillet at 300 degrees.  It will take roughly 4-5 minutes on the first side and 2-3 minutes on the second.  
  5. Eat them plain or serve with a little grassfed butter and real maple syrup and enjoy!
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Enchilada Stuffed Sweet Potato

5/30/2016

1 Comment

 
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I think I first heard of Danielle Walker on one the podcasts I listen to on a regular basis.  She has a pretty incredible story of beating an auto immune disease, ulcerative colitis, through dietary changes she made.  It's a great story that really shows the power of food.  I would encourage to check out her blog or book Against All Grain.  

Danielle has a recipe for this same dish that was my inspiration for making this.  It was super simple and even Eli ate it.  You can pretty easily scale the spice up or down depending on if you are feeding kids or you just don't like spicy food.  Eating healthy food doesn't have to be flavorless which I think a lot of people fear.  You just need a well equipped spice cabinet.  You could easily sub out the ground beef in this recipe for ground turkey, shredded chicken or beef if you happen to have those on hand instead.  

Ingredients

  • 4 medium sweet potatoes
  • 1 1/4 lbs of ground beef, we use the organic beef from Costco, if you buy by the pound, just scale the spices up or down.
  • 1 medium onion, diced
  • 3 tbsp of diced garlic
  • Peppers, choose any that you like, we used bell peppers because we had them, but you could use poblano, jalepeno, serrano.  A combination of some of sweeter pepper and savory pepper would be my recommendation, You'll want about 1-2 cups diced total
  • 2 tbsp of grassfed butter
  • 3 tbsp of tapioca starch
  • Approximately 1 cup of chicken stock, add 1/2 cup at a time until you get the consistency that you desire
  • 6 oz can of tomato paste
  • 1 tbsp of dried oregano
  • 2 tbsp chili powder
  • 1 tsp of cumin
  • 1 tsp of coriander
  • Pinch of cayenne pepper (optional)
  • Salt and pepper to taste
  • 1 avocado, cubed
  • Cilantro

  1. Bake sweet potatoes in a 425 degree oven for roughly 45 minutes.  I usually wrap in aluminum foil to make clean up easier.  
  2. In a large saucepan or skillet add your butter, then add your beef, onions, peppers and garlic.  Cook for 10 minutes or until the beef is browned.  
  3. Add the tapioca starch and stir for a minute to let the starch soak up all that good fat in the pan.  
  4. Add in the remaining ingredients and let it simmer for 15 minutes or longer.   Feel free to add more or less liquid to make the sauce thinner or thicker.  
  5. Top with cubed avocado and cilantro and enjoy!
1 Comment

Paleo Cream of Asparagus Soup

5/18/2016

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This dish was totally inspired by leftovers.  To be honest a lot of the meals we make are throw together at the last minute.  We try our best to just keep healthy ingredients in our fridge, freezer and pantry.  Then I (Dan) find inspiration either from Pinterest, Google, a random cooking show or something I've made before to dictate what we eat.  I'm not the most creative person when it comes to other things, but food, that's my jam - pun intended!  

Seriously this soup was so easy to make and you could easily scale it up if you wanted to make it for a larger group.  Like most soups the key to flavor is using a flavorful broth/stock and letting it simmer for a long time.  I recently made up a batch of chicken stock in our pressure cooker.    Homemade stock makes a huge difference in my opinion both in flavor and quality of ingredients.  I probably need to write up a post about our stock recipe.  Very simply we just add water, old chicken bones, carrot, celery, onion, garlic, bay leaf, thyme, apple cider vinegar, peppercorns and a little salt into our pressure cooker.  We pressure cook it for about 3 hours and it turns out great!  

We hope you enjoy this soup!  We always love to hear if you try out our recipes, so if you give it a try, drop us a comment on the post or shoot us a message.   

Ingredients

  • 1 cup of asparagus, we used leftover grilled asparagus.  You could use raw
  • 1 can of coconut milk
  • 2-3 cups of broth depending on how thick you like your soup, we used chicken but if you wanted it to be a vegan dish you could use veggie broth
  • 1 tbsp onion powder, or you could use 1 small onion diced - we were out
  • 2 tsp garlic garlic powder, you could use 2-3 cloves of garlic, I was on a powder kick since I didn't have onion
  • Salt and pepper to taste
  • 1 tsp of olive oil

Directions

  1. If you are using whole onion and garlic, saute that first in a saucepan with a little olive oil for a few minutes to soften.  
  2. If you are powdered onion and garlic, add everything to a saucepan and simmer for 30 minutes.  
  3. Add all the ingredients to a blender, be careful if you have a blender that isn't vented that you remove the top circle piece and cover with a towel.  The steam needs to come out somewhere otherwise you have a huge mess and potential burns.  
  4. Return the blended soup to the saucepan and simmer as long as you would like.  We simmered for about 22 minutes.  I know that because I did my 22 Minute Hard Corps workout.  
  5. At this point season if needed.  We needed a little more salt and I added some more broth because it had reduced a little too much.  
  6. Drizzle with a little olive oil and enjoy!
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Pressure Cooker Maple Chicken

5/12/2016

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Our pressure/multi cooker has been a lifesaver while we've been on the road.  For convenience I wish I could just say we have an Instant Pot because 90% of the people that own a pressure cooker own an Instant Pot.  We just happened to find an incredible deal on a different model, a Fagor.  Doesn't exactly have the same ring as Instant Pot, does it.  Either way, like I said this piece of equipment has been fantastic for us to make quick one pot meals.  If you are an Instant Pot user hopefully it has similar settings and you can translate my Fagor talk to your machine. 

If you are all about fast, tasty meals that are easy to clean up I highly recommend you look into getting one of these.  With RV living this is perfect, because it means less dishes and dinners that can be made last minute after a day of exploring or swimming in the pool.  Win for everyone!

Seriously this recipe maybe takes 20 minutes of active cooking time and 27 minutes of downtime letting the pressure cooker do its job.  If you really want to kick up the flavor of this dish, add some chopped bacon, 3-4 pieces worth right away with your chicken.  We had bacon for breakfast the day we made this so opted to not have anymore that day.  

​So easy and so good!  Go make it and lets us know what you think.  

Ingredients

  • 4 chicken thighs, bone in and skin on
  • 1 medium onion, diced
  • 2 medium carrots, diced
  • 3 garlic cloves, diced
  • 2 cups of brown rice
  • 2 1/2 cups of chicken broth
  • 1 tsp of dried thyme
  • 1 cinnamon stick
  • 1 tsp ground nutmeg
  • 1/4 cup maple syrup
  • 1 1/2 cups of frozen peas
  • 2 cups of steamed broccoli

Directions

  1. Turn your multi-cooker on to saute and place your chicken thighs in, skin side down.  You may need to lower the temp periodically to simmer.  The idea is to render out the fat from the chicken skin without burning it.  Cook like this for 8 minutes, flip once and cook for another 4 minutes.  Remove chicken from the pot leaving the fat behind.  
  2. If you aren't on saute setting crank it up and add your onion, carrot and garlic.  Cook for 4-5 minutes. 
  3. Add remaining ingredients and the chicken, leave the peas out until the end.  Put the lid on and cook according to whatever your book says you should do for rice.  For me it is the brown rice setting for 27 minutes.  
  4. When your timer goes off, release your steam, add your peas and stir those in until they are warmed through.  
  5. Add your steamed broccoli for some extra nutrients and you are DONE!!
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Lemon Ginger Shrimp and Zoodles

5/5/2016

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Citrus and summer go hand in hand in my book.  I know it isn't technically summer yet but the weather in South Alabama has felt like it is the middle of August.  I'm sure if you were to talk to locals they would tell you how great the weather has been.  For this Minnesota boy it's a different story.  Temps were in the 80's everyday and the humidity was above 90% everyday.  That's hot!  

Being in South Alabama we had the benefit of getting some really good shrimp and it was cheap.  This has definitely been one of the things that I've enjoyed about traveling so far, local food!  Getting to eat food that was picked, farmed or fished recently is so fun and adds so much more flavor.  We've tried to take in local markets wherever we are and get some fresh veggies and proteins, then fill in the gaps with some food from the big box stores.  

I made this while in Gulf Shores, Alabama and it was super light and perfect for a warm day.  We hope you enjoy it!!  If you have a shellfish allergy you could easily leave out the shrimp and do a piece of baked whitefish.  

Ingredients

  • 3/4 lb of raw shrimp
  • 1 large carrot cut into matchsticks
  • 1 red bell pepper cut into matchsticks
  • 1 medium onion cut into matchsticks
  • 3 garlic cloves, minced
  • 1" piece of ginger, peeled and minced
  • 1 tbsp of extra virgin olive oil
  • 1/4 cup broth of your choice or water
  • 1/4 cup lemon juice
  • 3 small zucchini cut into zoodles using  spiralizer
  • 1 tbsp dried parsley or 1/4 cup of fresh parsley, chopped
  • Salt and pepper to taste

Directions

  1. Prep all of your veggies ahead of time.  Once you start cooking it goes pretty quick.  
  2. In a wok or large skillet add the oil then carrot, onion, pepper, ginger and cook for 5 minutes or until the onion starts getting a little translucent.  
  3. Add the garlic, parsley and shrimp and cook for an additional 3 minutes.  Stir regularly.  
  4. Add broth, lemon juice, zoodles and toss for 2 minutes until everything is coated and the zoodles start to soften.  
  5. Season and serve!  There will likely be some liquid in the bottom of the pan, feel free to drizzle your food with this or let it be.  
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    The Cook & The Coach

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Dan and Laura Suedbeck have embraced an entrepreneurial lifestyle.  They are constantly challenging the status quo and challenge others to do so too.  They believe that you don't always have to change your situation, sometimes you just need to change the lens you view the world through.  Their focus is helping people  find purpose and passion with their lives all while getting healthy.   Click here to find out more about them.  

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