The Cook & The Coach Blog

Bacon Apple Butter

4/30/2018

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!

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

Add the bacon to a medium saucepan, and render out the fat.
Remove bacon bits and most of the bacon grease, leaving behind about 1 tbsp.
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.
Use the remaining bacon bits as a garnish on top of your finished dish.

What is a Beachbar?

3/25/2018

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.

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

Peanut Butter Chocolate
Nutrition Facts

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!

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.

†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

Curry Meatloaf with Cilantro Yogurt Sauce

2/5/2018

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

Preheat oven to 400 degrees.
In a skillet add your coconut oil and sautee the onion, carrot and celery for roughly 10 minutes until softened and mostly cooked through.
In a mixing bowl add the remaining meatloaf ingredients and mix thoroughly before adding the cooked veggies.
Stir to combine well.
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.
Bake for 30-40 minutes or until the meatloaf begins to pull away from the edges and is cooked through.
While the meatloaf is cooking, you can add all of the yogurt ingredients to a small dish and stir to combine.
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.

Roasted Brussel Sprouts

1/16/2018

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!

Creamy Butternut Squash Soup with Sausage with Maple Crema

11/8/2017

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

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.
Remove the sausage from pot, add the onion and cook until transucent, roughly 6-8 minutes.
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.
While the soup is simmering, mix the Maple Crema ingredients in a small bowl and whisk to combine.
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.
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.
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.

Pumpkin Spice Protein Pancakes

11/1/2017

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

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.
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.
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.
Pour batter onto griddle making about 4" pancakes. With this recipe you should get about 10 pancakes out of 1 batch.
Enjoy!

Parmesan Turkey Meatballs

9/19/2017

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

Preheat oven to 400 degrees.
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.
In a separate bowl add remaining ingredients, minus the fresh parsley and mix thoroughly. Add the sauteed veggies and mix those in too.
Once you have that mixed together, roll into 1 inch balls or maybe slightly larger. Place on a baking sheet.
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!

Chocolate Coconut Fat Balls

9/5/2017

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

Melt the coconut oil in a saucepan or microwave.
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.
Roll out into 8 evenly portioned balls, roughly a little more than an inch in diameter.
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.
Roll the balls in the toasted coconut, you may need to press it into the balls a bit.
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.
Store in the fridge! Enjoy!

Deconstructed Egg Roll

7/30/2017

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

In a large skillet or dutch oven add the sausage and cook over medium heat until cooked through.
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.
Add garlic, cook for 2 more minutes.
Add the cabbage along with all the other ingredients, cook over medium heat for 5 minutes stirring frequently.
Cover, and reduce heat to medium low and simmer for 15 minutes stirring once or twice.
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!

Simple Homemade Pizza Sauce

6/28/2017

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.

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

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.

About Us

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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