Tuesday, April 29, 2014
Great post work out power bowl- sweet potato hash, spinach, 2 fried eggs (with ghee), toasted pine nuts & avocado. Yum!
Monday, April 28, 2014
On Whole30 we try to use healthy fat in every meal. mostly in cooking with avocado oil, coconut oil, olive oil etc.- today I am posting part 2 of worst nutrition advice in history. The myth that you should eat a low fat-high carb diet! Do you remember back in the day of the food pyramid? The bottom and biggest portion of the base of the pyramid was gluten! Bread, pasta, carbs, carbs, carbs! Shockingly, it was the official position of the government and health organizations around the world for DECADES! As we watched the advice dished out, obesity and type 2 diabetes skyrocketed. Here are SOME of the many problems with that. carbs raise blood sugar, this keeps people with diabetes dependent on meds to lower it for them. Low fat diets are a complete disaster for people with obesity and diabetes- they raise triglycerides and can cause heart disease. However, eating healthy fats help us feel full, keep our skin soft, deliver fat-soluble vitamins, and are a great source of energizing fuel. Its frustrating that the low fat diet is still being recommended by governments and organizations world wide when we know the low-fat fad is a FAILURE! source: The Top 5 Contenders for the Worst Nutritional Advice in History by Kris Gunnars
Sunday, April 27, 2014
NO WORDS for how ecstatic I am to be back in my kitchen after a weekend away. Sweet potato hash with bell peppers, spinach and onion sautéed - top with 2 eggs over hard. I've had lots of people ask about over hard eggs- I prefer this to scrambled, and I still have a hard time with yolk not cooked thoroughly so I just crack the egg in the pan over a little oil, then when they start to take shape I break up the yolk a little with a fork, the flip it right over - it cooks quickly and is so good!
I recently read an article about the worst nutritional advice in history- I wanted to share some information about the notion that egg yolks were high in cholesterol, so you should toss them and only use egg whites- THIS IS NOT NECESSARY and here is why. Eggs are among the most nutritious foods on the planet - but yes, egg yolks are high in cholesterol- and people believed eating them would raise their cholesterol. I did too! So we started throwing away the yokes- problem is this is pretty much the worst thing you can do- the yolks contain almost ALL the nutrients. Here is the science- when 70% of people eat the whole eggs, there is no effect on their cholesterol- the other 30% DO see a raise in HDL cholesterol- BUT THIS IS GOOD CHOLESTEROL! This is not harmful.Thousand of studies have been done, and there has never been a single correlation found between heart disease and egg consumption. So lets remember eggs are loaded with protein, healthy fat, vitamins, minerals and antioxidants. Eggs are one of the best weight loss foods out there. They are cheap, easy to prep and delicious! So in a eggshell (badum-ching!) eggs WON'T raise bad cholesterol or cause heart disease- they are an amazing food so don't throw away the yolk- the most nutritious part of the egg! For more info google "The Top 5 Contenders for the worst nutrition advice in history" by Kris Gunnars
Tuesday, April 22, 2014
If you've been following for a while you know I'll use just about anything as a vehicle to get a good burger in my mouth, I've tried lettuce, eggplant, tomato and now SWEET POTATO! I will tell you this one wins! I just sliced the thickest section of a sweet potato and lightly spread some avocado oil and pink salt on top baked at 375° for 30 min - it makes for a super easy "bun" - asparagus as "fries" and this is practically gourmet!
Monday, April 21, 2014
Whole30 Tip // What's the deal with Himalayan pink salt? Most table salt is so processed its completely void of nutrients. Pink salt has the FULL spectrum of all 84 minerals and elements! It's unrefined "raw" salt that was hand mined from caves. Tastes amazing and looks pretty too!
Sunday, April 20, 2014
FOR THE CRUST mince one sweet potato in a food processor and then combine with 2 1/2 Tbs ghee - press into pie pan bake at 450° for 30 min until golden brown.
FOR THE QUICHE mix 5 eggs and I cup chopped broccoli 1 cup chopped ham 3 green onions chopped up and 1/2 Tbs sea salt and 1/4 tsp paprika - pour mixture into baked sweet potato crust and bake at 350° for 40 min - serve!
Wednesday, April 16, 2014
Antipasto stuffed tomatoes - a spin off of my salami cups but this time in a tomato - I like it! Spoon out the inside of a large tomato chop up the insides with artichoke hearts, fresh basil, black olives and salami- Enjoy!
Tuesday, April 15, 2014
Some refreshing cucumber mint lemon water to start the day, I love making my infused water the night before so it can really soak up all the flavor by morning. Fresh cucumbers, sliced lemons, and fresh mint, add to a bottle or water, Voss is my favorite these days.
Monday, April 14, 2014
OH MY GOODNESS!! This deserves all caps guys. Roasted brussels sprouts with garlic aioli sauce and it is no joke top 3 in my veggie recipes now! Serious game changer. FOR THE SPROUTS cut them in half length wise and toss in avocado oil & sea salt bake at 400 for 30 min until slightly browned FOR THE SAUCE THAT WILL MAKE YOUR HEART SING all ingredients need to be at room temperature mix up 1 egg yoke with 1/4 tsp salt, 1/3 tsp dijon mustard, 1 1/2 tsp lemon juice, 1 tsp white vinegar. After all ingredients are whisked together take 3/4 c avocado oil and slowly drip in the bowl whole whisking quickly all the ingredients, slowly is key! Took me about 3 minutes timed to mix it all in and it whips up to the a creamy sauce consistency after it's fluffy, whisk in 1/2 tsp minced garlic and you're done! I dipped the sprouts in the sauce like chips and dip and seriously ate most of that plate, THAT GOOD!!
Sunday, April 13, 2014
I just had leftovers for dinner tonight but, I did roast up some cauliflower too! This is hands down the easiest yummiest veggie recipe I make 2-3 times a week. Toss cauliflower (I buy the precut fresh bag from costco) in avocado oil and sea salt, bake at 400° for 30 min, voila !
Diced sweet potatoes sautéed in avocado oil and sea salt, eggs over hard with avocado, roma tomato, onion salsa on top with a side of cinnamon baked pear. Pear recipe from @healthfest.
Thursday, April 10, 2014
Put tilapia on foil, squeeze fresh lemon juice all over, sprinkle garlic, sea salt & cracked pepper on top. Bake at 400° for 30 min.
Sauteé peas and bacon add sea salt to taste.
Wednesday, April 9, 2014
So my #1 question I get lately is about bacon! So here is my official stance: bacon IS listed on the #whole30approved food list, however after several shopping trips and even more googling it's near impossible to find bacon without sugar! What's a girl to do?! I personally use this crumbled bacon from Costco - it's 100% real bacon, naturally smoked and there isn't enough sugar for even a gram to be listed in the nutritional facts chart but in the ingredients list it says "cured with water, salt, sugar" so it's there a little tiny bit! I use a tablespoon or 2 in some meals, I don't eat it every day and I don't have handfuls (ha!) and I feel like this is as good of a choice as I can make and I sleep just fine at night and still feel like I didn't cheat on Whole30 , but some die hards might argue because sugar is listed it's not compliant- I'd rather this than paying $17 for a couple slices you can get shipped to your home! Anyway, who knew I'd have such a strong stance on bacon?!
Tuesday, April 8, 2014
Monday, April 7, 2014
Lunch today is spinach steak salad with artichoke hearts, black olives, avocado, roasted pine nuts with lime juice!
Sauteé your steak on medium heat until it is cooked to your desired taste. Top spinach, fresh avocado, black olives and artichokes with steak, sprinkle with roasted pine nuts and the juice of a lime. Yummo!
Sunday, April 6, 2014
Whole30 calls these kind of recipes "sex with your pants on" aka #swypo - basically all ingredients are Whole30 compliant but together they make something so sweet and a little overindulgent you probably shouldn't eat much, it's LDS conference weekend though and we eat good food! I'm staying strong and turned down the homemade cinnamon rolls and made this instead!
Banana coconut pancakes (3 eggs, 1 ripe banana, 1/4 c coconut flour mixed together with a fork and cooked in pancake shape, stove top over medium heat with coconut oil).
Blueberry lemon coconut cream sauce (blend 1/2 c blueberries, 1/2 c coconut milk, juice from one lemon blended all up together).
Top with fresh bananas and blueberries.
Saturday, April 5, 2014
Mix 1 lb ground turkey, 1 c crumbled bacon, 1 minced sweet potato and 1 c spinach minced (minced in a food processor) for these amazing burgers! Grill or cook stove top, put on top of more spinach and sweet potato topped with guac & cherry tomatoes with a side of roasted asparagus.
Friday, April 4, 2014
Capocallo wrapped asparagus. I started crying at the grocery store today, I'm not a Whole30 rookie this is my 3rd full round but today was ROUGH -last night I went to a work dinner and passed on the chips & salsa and all you can drink diet coke fest. This morning I took my kids for donuts and didn't have any, we took the kids out for movies and treats tonight and I didn't have any and I've had an incredibly stressful day. I just really wanted a diet coke and cadbury eggs because I thought it would make me feel better. But it doesn't, it never does and I just have to get over the fact that I will probably be fighting these food addictions my whole life. I need to be stronger than that and solve these issues I seem to only fix with food. I held strong but I'm hoping for some umph tomorrow because I'm feeling burned out.
Thursday, April 3, 2014
I swear I need 2 fridges and a spice cabinet, pantries psh! not on Whole30. I have to save space in my bursting fridge so I keep fresh and hard boiled eggs in the same container, I just mark an x on the "not boiled" ones so I know the difference.
Wednesday, April 2, 2014
Tuesday, April 1, 2014
Sweet potato hash, eggs over hard & tomato, cilantro, green onion pico.
For sweet potato hash I grate the sweet potatoes in a food processor (usually 3 or 4 large ones for the week). I store in an airtight container in the fridge. To cook: sauteé with a bit of avocado oil and sea salt and pepper.
For pico, chunky chop tomatoes, cilantro, and green onion. Simple and easy!
Chili Lime Chicken Recipe:
Blend up 1 white onion, 1 jalapeño (remove seeds) , 3 cloves garlic, 1 cup cilantro, 1/4 c lime juice, zest of 1 lime, 2 tbsp fish sauce, 2 tbsp coconut aminos, sprinkle fresh ground black pepper in there too and blend all together. Marinate for at least 30 min up to 8 hours!
Cauliflower Tostada Recipe found here.