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Open-Face Sprouted Breakfast Sandwich

Breakfast, Recipes, Uncategorized · 

Ingredients:

  • 1 sprouted english muffin

  • 2 eggs

  • slices of sweet onion (2-3 slices)

  • 4 slices of bacon (no nitrates added)

  • olive oil spray

  • 1 tbsp of water

Instructions:

  1. Start by warming a nonstick pan over med heat and lightly spraying it with olive oil spray

  2. Place bacon and onions in pan and cook four slices of bacon until crispy

  3. Take bacon and onion out, place on side and let drain on a paper towel, save fat in the pan

  4. Crack two eggs and cook for approx 1-2 minutes, then add 1 tbsp of water on eggs and place cover on pan

  5. Split english muffin in two and toast in the toaster to liking

  6. Cook until slight white film covers egg yolk and whites are no longer runny

  7. Place toasted english muffin halves on a plate, top with egg, then onion and then bacon

Enjoy!

This open-faced breakfast is easy and delicious. It can be eaten with a fork or if you are on the go, place both eggs and all bacon between the muffins for a delicious sandwich. Just be careful to cook your eggs longer as the yolk is runny in this recipe and can spill all over your clothes.

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Turkey Chopped Salad

Dinner, Lunch, Recipes, Snack · 

Turkey Chopped Salad Recipe

I love the dark meat turkey that my local natural grocery store cooks up. They have only a limited amount from the deli that they roast each day, and when it’s gone, it’s gone. So when I’m lucky enough to be there when they just put it out, I’m always grabbing it. It makes the most delicious tacos, and of course, protein for salads. I love dark meat because it’s a little more flavorful and moist as well as packs more healthy fat.

While this salad could be good with grilled or shredded chicken, I think the richness of the dark turkey meat really gives this salad some depth.

Ingredients:

Salad

  • 2 cups Spring mix lettuce

  • 1/2 cup Grated carrots

  • 1/8 cup Chopped banana peppers

  • 4oz Dark meat roasted turkey breast

  • 1/8 cup almond slivers

Dressing

  • 1 tbsp Red rice vinegar

  • 1/2 tbsp Olive oil

  • 1 tbsp Balsamic vinegar

Instructions:

  1. On a cutting board use a cheese grater and shred carrots. About 2 large carrots will make a half cup of shredding.

  2. Chop up the banana peppers and add that to the carrots.

  3. Put all the lettuce, carrots and banana peppers into a large bowl and mix.

  4. Mix together red rice vinegar, olive oil, and balsamic vinegar into the salad mix and gently toss.

  5. Top the salad with the shredded turkey meat and almond slivers.

  6. Enjoy!

This recipe serves 1.

If your sharing this with your family, this is easy to make in big batches and fun to share.

Recipe Extra: How to easily roast and entire turkey if you want to!

Chicken Teriyaki Stir Fry

Dinner, Lunch, Recipes · 

Chicken Teriyaki Stir Fry Healthy

I love Chinese food, and on this health journey, I have been experimenting with some of the best unprocessed dishes I could make. This is by far one of my favorites! It hits the teriyaki taste right on the head but is a little lighter because I used hoisin sauce. I found this organic hoisin at Whole Foods and it was just so light and tasty I decided to try it.

Ingredients:

  • 12 oz chicken breast cut into strips

  • 1/4 cup hoisin sauce

  • 1/4 cup coconut amino’s

  • 1 tsp sesame oil

  • 2 tsp corn starch

  • 1.5 cups baked broccoli

  • 2 cups sprouted brown rice prepared

  • 2 cups water

  • 1 egg

  • Olive oil spray

  • 3 tbsp olive oil

Instructions:

  1. In one pan spray with olive oil and place chicken strips over medium to cook uncovered.

  2. In a second pan heat up the pan to medium heat.

  3. Combine hoisin, coconut amino’s, sesame oil, and corn starch in a bowl and whisk together until all the corn starch is dissolved. Set this “teriyaki” sauce aside to thicken for 5 minutes.

  4. When the chicken strips are 2/3 of the way cooked, gently flip and pour over the “teriyaki” sauce into the pan and cover with a top.

  5. In the second pan crack an egg and quickly scramble.

  6. When the egg is mostly cooked, add in rice and broccoli and toss together.

  7. Drizzle the olive oil over the rice mixture and toss again. Cover with a top.

  8. Let rice mixture heat up for 2 minutes and toss again and cover and heat for another 2 minutes.

  9. Uncover the chicken while the rice is heating up for the last 2 minutes.

  10. Then take the pans off the heat and put the rice mixture in a bowl. Top with the chicken strips and a little bit of the sauce.

  11. Enjoy!

This recipe make 3-4 servings.

Recipe Extra: Some people love OJ in their teriyaki, check out this video!

Pickled Peppers Tostada

Dinner, Lunch, Recipes · 

Pickled Peppers Tostado – Easy and Healthy

These tostadas came to me in a sweep of my fridge. I wanted to use up some of the stuff that was in there. I had a few pieces of dark turkey meat to use and I was very happy to get rid of the last few corn tostadas and some extra onion. But I didn’t want it to be boring. So in the way back of the refrigerator, I was able to pull out a jar of jalapenos and a jar of banana peppers.

The pickled peppers gave me an idea. I could use them as a salsa since I didn’t have any on hand and I was able to get creative with the last tomato in the house.

Ingredients:

  • 6 small corn tortillas (street style)

  • 10 oz dark turkey meat

  • 1 bell red bell pepper

  • 1/2 red onion

  • 1/8 cup banana peppers drained

  • 1/8 cup jalapenos drained

  • 1 large tomato

  • 1 lb of asparagus

  • 2 tbsp Olive Oil

  • Salt and pepper

  • Avocado

Instructions:

  1. Preheat the oven to 400 degrees and line a baking sheet with foil.

  2. Chop up the bell pepper and onion into strips and lightly top with season with salt and pepper.

  3. In a sauce pan spray non-stick coconut or olive oil and add in your peppers and onions.

  4. In a bowl, drizzle 1 tbsp olive oil over the asparagus and massage gently into the stalks.

  5. Place asparagus on the baking sheet and sprinkle with salt and pepper and then place in the oven for 15 minutes.

  6. Stir the peppers and onions to get a good char on all sides of the mix.

  7. Dice the jalapenos, banana peppers, and tomatoes mix together in a small bowl so the juices can sink into the tomato.

  8. On a second baking sheet lightly coat the corn tortillas with the rest of the olive oil using a silicone brush to coat it evenly and place in the oven for 5-8 minutes.

  9. Warm the turkey in a separate pan on the stove.

  10. When the tortillas are done and crispy, take them out and assemble your turkey equally on top of them.

  11. Then top each tostada with the peppers, onions, and pickled pepper salsa.

  12. Plate and add your asparagus to the side and add your avocado on top of the tostadas.

  13. Enjoy!

This recipe serves 2 and it super unique and exciting to share.

Recipe Extra: Make your own hot pickled peppers!

Baked Pizza Chicken Casserole

Dinner, Lunch, Recipes · 

I am loving all of these amazing bakes on social media and while they look so decadent and delicious, but I know they are super unhealthy, especially ones with gooey Velveeta cheese. After seeing a pizza bake the other day, I decided there had to be a just as healthy version out there that we could all enjoy!

Healthy Pizza Chicken Casserole Bake

Ingredients:

  • 3 lbs boneless, skinless chicken thighs

  • 1/2 lb raw cheddar or mozzarella cheese

  • 16 oz of pizza sauce

  • 1 large bell pepper sliced

  • 1/2 tbsp oregano

  • 1/2 tbsp basil

  • 1/2 tbsp garlic

Instructions:

  1. Preheat oven to 425 degrees Fahrenheit.

  2. Spread half of the pizza sauce over the bottom of a 13×9 baking dish.

  3. Place one flat layer of the chicken thighs in the pizza sauce.

  4. Use the rest of the pizza sauce to cover the chicken thighs.

  5. Evenly cover the chicken thighs with the cheese.

  6. In a small bowl mix together oregano, basil, and garlic.

  7. Sprinkle the seasoning mix over top of the cheese.

  8. Press the pepper slices into the cheese.

  9. Cover the baking dish with aluminum foil.

  10. Place in the oven and bake for 45 minutes.

  11. Remove the foil and then finish cooking the chick until it hits at least 165 F on a thermometer and then cheese is bubbling.

  12. Serve and enjoy!

This is the perfect family meal or pot luck dish to pass. The amazing pizza taste will really make this dish a favorite. This pairs well with roasted green veggies.

Recipe Extra: Keto Pepperoni Treat Pizza Bake

Coriander Roast Beef with Red Wine Sauce

Dinner, Lunch, Recipes · 

This dinner is a really good way to make what feels like a big fancy holiday dinner in no time. This is also the best way to use the last, almost stale glass of red wine before it goes bad. It really makes a delicious sauce to dress this up with.

Coriander Roast Beef with Red Wine Sauce

Ingredients:

  • 1 beef eye of round roast (3 and 1/2 – 4lb)

  • 2 tbsp of organic cold pressed extra virgin olive oil

  • 1 tbsp of coarse ground coriander seeds

  • 1 tsp sweet paprika

  • Himalayan sea salt and a fresh ground pepper

  • 1 1/2 tablespoon organic corn starch

  • 1 cup organic beef bone broth

  • 1 cup red wine

Directions:

  1. Preheat oven to 350 degrees Fahrenheit.

  2. Rub the roast with 1 tbsp of olive oil and massage into the meat.

  3. In a separate bowl combine coriander, paprika, and 2 tsp salt and 1 tsp pepper.

  4. Massage seasoning on to the roast.

  5. In an oven safe frying pan or roasting pan heat 1 tbsp of olive oil and add the roast to brown on all sides by rotating around in the pan.

  6. Move the roast in the pan to the oven and roast for 35-40 minutes.

  7. Using a thermometer check the roast and when it hits 120 degrees Fahrenheit it is med-rare.

  8. Transfer roast onto a cutting board.

  9. Let the roast rest for 20 minutes.

  10. Move the roasting pan to the stove top and place over high heat.

  11. Add your corn starch to the juices and cook and whisk for 2 minutes.

  12. Gradually whisk in the beef stock and red wine and cook for another 2 minutes.

  13. Add salt and pepper to taste.

  14. Slice the roast beef about 1/4 inch thinks.

  15. Drizzle roast with gravy.

  16. Serve with your favorite veggie side and enjoy!

This is best served with a side of carrots, potatoes and snap peas.

Recipe Extra: How to make roast beef video.

Apple and Pear Pork Chop with Broccolini

Dinner, Lunch, Recipes · 

Pork chops need special love and care to stay tender, and this recipe does just that with sweet fruit as the topping. This lean recipe can be served as is with just the broccolini or you can add a side of squash for a lean starchy veggie.

Ingredients:

  • 1/2 cup organic brown sugar

  • 1 cup Braggs Liquid Aminos or coconut aminos

  • 1 cup fresh orange juice

  • 1/2 cup organic spicy brown mustard

  • 1/4 cup raw honey

  • 2 tbsp Worcestershire sauce

  • 1 tbsp fresh cracked pepper

  • 1 tbsp ground cumin

  • 8 pork chops about 1/2 inch thick

  • 1 lime, juiced

  • 1/2 cup grassfed butter

  • 1 tbsp organic light brown sugar

  • 2 tbsp ground cinnamon

  • 4 large apples cubed

  • 4 large pears cubed

  • 1 large bunch of broccolini tossed lightly in olive oil

Instructions:

  1. In a large mixing bowl mix together your 1 cup of brown sugar, aminos, orange juice, mustard, honey, Worcestershire sauce, black pepper and cumin and whisk together until they are thoroughly combined and the sugar is completely resolved.

  2. Place all of the pork chops in the marinade and spoon the marinade over the top of the chops and let marinade for 1 hour.

  3. Preheat a grill or a cast iron stove top grill to medium high heat and lightly coat the grill with olive oil

  4. Remove the pork chops from the marinade and get rid of the left overs. Let any excess marinade drip off the pork chops and place them on the grill.

  5. Grill the pork chops until they are browned and no longer pink on the inside. This should take about 8 minutes on each side.

  6. Squeeze lime juice over chops as they are grilling and take off the grill when the chops reach an internal temperature of 145 degrees F.

  7. Melt butter in a large skillet with 1 tbsp of brown sugar and cinnamon and bring to a boil to dissolve the sugar.

  8. Stir in both apples and pears and coat the fruit with the mixture and cook for about 5 minutes, careful not to let the fruit get mushy.

  9. Transfer fruit to the grill and lay your broccolini on the grill and cook for about 5 more minutes before you top your pork chops and serve. Enjoy!

Sweet Potato Pinto Bean and Broccoli Buddha Bowl

Dinner, Lunch, Recipes, Uncategorized · 

What’s the hype about buddha bowls?

Buddha bowls are increasingly popular and for good reason. It’s an easy way to combine really simple ingredients with a little bit of seasoning. The ingredients usually speak for themselves. I made these very simple through the quickest prep methods so that not only would these come together quickly, they also all cook quickly and take almost no prep time.

I will break down the three components of this meal to make it easy to prep them all at the same time. It’s very quick and you can do this all at once.

Ingredients:

  • Broccoli (2 lbs)

  • 2 cans organic pinto beans

  • 2 large sweet potatoes

  • 1 large sweet onion

  • 2 tbs olive oil

  • 1 tbsp Italian seasoning

  • Pepper

  • Onion

  • Butter (optional)

Instructions:

For the Broccoli:

  1. Preheat the oven to 400 degrees F and chop all of the broccoli.

  2. In a large bowl drizzle the olive oil over the broccoli and massage in thoroughly with hands until completely coated.

  3. Season well with salt and pepper and massage into broccoli again with hands.

  4. Line a large baking sheet with aluminum foil and lay broccoli in one flat layer, trying not to have to much overlap.

  5. Place in oven and bake for 13-17 minutes until the edges turn brown.

For the Pinto Beans:

  1. Heat a large saucepan on the stove and pour in a few tbs of water.

  2. Dice up an entire onion and place in the simmering water and let the onion cook down and add in half of the Italian seasoning.

  3. Once the onions are cooked down, add in both cans of drained beans and the rest of the seasoning.

  4. Simmer until thoroughly heated through.

For the Sweet Potatoes:

  1. Using a fork, poke a few venting holes in the skin of the potato.

  2. On a microwave safe plate place two potatoes and heat on mid-power for 5-6 minutes.

  3. Then flip the potatoes using a fork and heat again for 5-6 minutes or until fork tender.

  4. Repeat with the last two potatoes.

  5. Once cooled, cut each potato in half and scrape out the sweet potatoes and mash gently. Add butter if desired.

To Assemble:

Take out 4-6 large meal prep dishes. I prefer the pyrex bowls that are easy to build these in or the small rectangular ones. Divide all ingredients equally among your bowls. These bowls can also be made with a chicken topping for those who are looking for another protein source.

Then just put these in the fridge and warm up and enjoy whenever you’re ready! I top mine with some hot sauce and salsa. Other great toppings are greek yogurt and even a little bbq sauce!

What’s in your buddha bowls?

10 Minute Chicken Teriyaki

Dinner, Lunch, Recipes, Uncategorized · 

This is a quick and easy dinner that you can make in just 10 minutes. I like easy and fast meals so that dinner can be less stress to me on busy weeks and busy nights. Got home late? This meal will help you get in plenty of veggies in no time flat.

Ingredients:

  • 2 precooked chicken thighs

  • 1 – 6oz can of water chestnuts

  • 2 cups chopped carrots

  • 2 cups chopped broccoli

  • 2 tbsp teriyaki sauce

  • 1 tbsp coconut aminos

  • 1/4 cup veggies stock

  • 2 servings instant white rice

Instructions:

  1. In a large sauce pan, add carrots, water chestnuts, broccoli, and veggie stock. Cover with a large lid.

  2. Steam veggies for 7-8 minutes until hot but not mushy. Add teriyaki sauce and coconut amino.

  3. Sautee veggies and sauce uncovered for 2-5 minutes until sauce thicken.

  4. Prepare 2 servings of rice for base, place in bowl, and top each serving with half of the veggies. Warm precooked chicken thighs and place on top if desired.

This recipe is a go to for me when I’m busy and need something simple and easy to whip up. It’s also delicious and filling so it’s a staple on busy weeks.

As far as the protein of choice, I like to batch cook chicken thighs early in the week for grab and go on meals where my husband wants them. I also buy precooked chicken thighs from Costco on weeks I’m strapped for meal prep time. Whatever works for you is best, these are just a few options for easier prep.

Starbucks Nutrition Guide for Healthier Drinks and Pumpkin Latte Season

Education, Lifestyle, Restaurant Guide, Uncategorized · 

It’s fall and latte season is upon us. Before I was on my health journey, I drank my coffee extra cream and extra sugar. I also discovered pumpkin spice lattes and ever since then I’ve been cursed as a basic b*. I’m not even ashamed to say it. I’m a pumpkin pie fan in moderation. But give me a pumpkin tea, shake or coffee and I’m in love.

Starbucks is known for stirring up the pumpkin spice latte craze and by far has the best one I have ever had. And I’m all about balance so I do allow myself a few lattes during the season. I also spend a lot of time using the wifi during client meetings at Starbucks and find that they offer some great options for people trying to find healthier alternatives to the sugar-laden frappuccinos.

One thing I hear every year is, “I can’t believe your so health-conscious but still get coffee from Starbucks.” I totally get how might confuse people who have sworn off every take-out and fast food joint from now till the end of time, but I’m not one of those people. I still occasionally enjoy a treat from these places. I also want to be clear, just because some place has bad food, doesn’t mean you can’t make better choices.

While Starbucks gets a bad rap for their insanely sugary drinks, everything you order there is your choice. You can get a less sugary drink than the unicorn sugar coma of death if you want. So, instead of treating Starbucks like they forced you to drink that cookie milkshake sans coffee, take charge of your coffee order and take advantage of their better-for-you options.

So what are the top drinks to order at Starbucks if you want a healthier option?

Organic Coffee

I’m all for organic coffee when you can get it because of how heavily the crop is sprayed. If you are lucky enough, your local Starbucks might carry an organic roast. I always ask for it when I’m at the one that it. I love the idea that they are providing it as an option, and as more people ask for it, the more widely available it will become.

The Healthiest Options

Let’s start by saying we all know there is a healthy option here even if it’s not the most fun one. I get it; black coffee is not everyone’s thing. But there are few different ways to try it without sugar if you are looking to get your caffeine fix in without the sugar high to follow.

  • Black brewed hot coffee

  • Shot of espresso

  • Brewed tea unsweetened

  • Iced coffee

  • Cold brew coffee

These are all calorie-free and gives you a few ways to enjoy coffee without all of the calories and sugar.

Milk Alternatives

Milk does not agree with me and I know plenty of people who steer clear of it as well. That’s why it’s so nice that Starbucks now offers almond milk and coconut milk. While these are not the unsweetened version of the milks, it’s still a much lower sugar content than all the pumps of the flavors and can help you save on calories. They provide a little bit of sweetness as well. These non-dairy milks are great for adding to:

  • Lattes

  • Iced coffee (it doesn’t mix that pretty but still tastes good)

  • Cappuccino

  • Hot tea (if you’re into that type of thing)

  • Hot brewed coffee

Sugar-Free Syrup Options

For people who are only worried about calories and not the health aspect of sugar intake then getting fat-free milk and sugar-free syrups are available. I really don’t recommend drinking fat-free versions of milk due to the way it’s processed, and I never recommend using sugar-free items that contain aspartame or sucralose due to the effects it can have on the brain, the stomach and digestive tract.

My preference is to steer clear of them and if I want to enjoy the flavor, to just go with the real thing and make sure the rest of my day doesn’t contain any more processed sugar instead.

Starbucks Drinks Under 200 Calories

Speaking of just being calorie conscious, I want to point out that the Starbucks website has a whole menu dedicated to drinks under 200 calories, so take a look at it and see if there is variation of a drink you like on it. Again, be aware that these may contain artificial sugars so be sure to ask at the counter if you are unsure. One good rule of thumb is that it is always better to cut calories by going for a smaller version of the drink instead of a bigger version with more fake sugar in it.

Enjoying Starbucks Flavors Sans Sugar Coma

I know why you are all reading this. You want to know if there is a healthier version of the Pumpkin Spice Latte. And you’re in luck, because there is. Here are a few tips when ordering your Pumpkin Spice Latte or any other drink that contains the pumps of sugar.

When ordering, be aware of how many pumps of syrup go into each size. A tall has 2 pumps and a Venti has a whopping 4. That is up to about 20 grams of sugar. Depending on the drink, it could have more. So instead of going with what they put in there standard, customize your order, no matter how large to only have 1 pump.

When I order a tall I even ask for half a pump. I still get the flavor without the overwhelming sugar and really enjoy the drink.

Also, order your latte with almond milk instead of regular milk to cut back on the calories from fat as well.

Here’s my order:

  • Tall almond milk, pumpkin spice latte, with ½ pump of syrup.

I don’t tend to feel sick from the sweetness afterward like I used to when I first started drinking these years ago. But I still enjoy a treat from time to time.

I’m not saying these are so healthy that they should be your every day morning coffee, but if you like to enjoy some Starbucks from time to time, you can always change the order to better fit your lifestyle.

Your in Control of You Order

I encourage you to always feel in control of your health even when ordering out. If you’re going to eat out or get take out coffees there are options that allow you to cut back on sugar.

Ask what options you have and consider that even a healthier option should be treated like a treat. If you’re one of the lucky people that enjoys black coffee or plain tea then this place is gold! I do suggest trying to enjoy a variation of black coffee on a regular basis if you can. Trying something over and over again is a way to desensitize your taste buds and get them used to it.

Even if you start with cutting out the sugar and switching to a non dairy milk at first, it’s a step in the right direction. I would love to say that I totally enjoy black coffee, but I don’t yet. I can drink it. But more often you’ll find me enjoying an plain almond milk latte. I’m getting there, but health is a journey and no matter where you are on it, you always have options, even at Starbucks.