Jicama Salad

Jicama Salad

Over the summer holidays a good many of us find ourselves invited to this cookout & that community group. Skip the potato salad and bring this fresh alternative instead!

Ingredients:
1 Medium-sized jicama
1 Green pepper
1 Red Pepper
1 Yellow Pepper
1/2 Purple Onion
1 Bag Sweet white corn
1/4-1/2 Bunch Cilantro (depends on how much you like)
1/2 cup White vinegar
1 TBS Sugar

Directions:
Chop everything (except the corn, of course).  Dress with vinegar/sugar mixture-this may need to be tweaked based on your own tastebuds

Brussels Sprout Chips

Brussels Sprout Chips

Yup,  it's official, I'm obsessed w/ Brussels Sprouts - B.E.S.T. veggie ever! Hopefully my mom gets on the wagon and tries them again.

The following recipe is from Delish.com - Only change I do is I leave out the cheese. Not really needed, but for you dairy-tolerant peeps,  it would add another kick.  And, no dip really needed.

YIELDS: 2 - 3 SERVINGS

Directions

  1. Preheat oven to 400°. In a large bowl, toss Brussels sprouts with olive oil, Parmesan, and garlic powder and season with salt and pepper. Spread in an even layer on a medium baking sheet. 
  2. Bake 10 minutes, toss, and bake 8 to 10 minutes more, until crisp and golden. Serve with caesar dressing for dipping.

Ingredients

1/2 lb. Brussels sprouts, thinly sliced

1 tbsp. olive oil

2 tbsp. freshly grated Parmesan

1 tsp. garlic powder

Kosher salt

Freshly ground black pepper

Caesar dressing, for dipping

Directions

  1. Preheat oven to 400°. In a large bowl, toss Brussels sprouts with olive oil, Parmesan, and garlic powder and season with salt and pepper. Spread in an even layer on a medium baking sheet. 
  2. Bake 10 minutes, toss, and bake 8 to 10 minutes more, until crisp and golden. Serve with caesar dressing for dipping.

 

Veggie Bowl with Farro and Egg

Veggie Bowl with Farro and Egg

Ingredients

  • 2 tablespoons extra virgin olive oil
  • 1 cup carrots, shredded
  • 1 cup mushrooms, sliced
  • 1 cup Brussels sprouts - halved
  • 1 cup purple cabbage - sliced (shredded)
  • 1 cup farro
  • 2 cups vegetable broth (option: fat free/lower sodium)
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon sea salt
  • 2 Eggs  
  • 1 avocado, sliced
  • Sriracha sauce (or other kind of chili sauce)

Directions

Preheat oven to 400°F. In a large bowl, toss mushrooms and Brussels sprouts with olive oil, garlic powder and sea salt. Spread veggies on a baking sheet and roast for 20–25 minutes.

While veggies are roasting, make farro. In a medium saucepan, bring farro, a pinch of sea salt and broth to a simmer. Simmer on low until farro is tender and the liquid has evaporated, about 30 minutes.

Just before serving, fry two eggs over easy in small sauté pan.

To serve, divide the cooked farro, roasted Brussels sprouts and mushrooms, avocado, carrots and purple cabbage between the bowls. Top each bowl with one fried egg. Serve with drizzle of Sriracha or chili sauce.

Serves: 2 |

 

Best Garlic Roasted Brussels Sprouts

Best Garlic Roasted Brussels Sprouts

So, I HATED Brussels sprouts as a kid. Most kids do, right? But I think that's because way back when, Moms & Dads were not that creative with veggies - sorry Mom.  Brussels were boiled and slimy w/ no flavor.

Not anymore - these are my fav! The "Muscle Brussel" - Great veggie for muscle gain and hunger satiation.  This is my go-to recipe that's easy-peasy.

Ingredients:

  • 1 lb Brussels Sprouts
  • 2 cloves, Garlic
  • 1/2 tsp Cayenne Pepper
  • 2-4 TBSP Olive Oil (just depends on your preference and macros for the day)
  • 2 tsp Lemon Juice
  • Salt to Taste

 

Instructions:

Preheat oven to 400 F and bring a large pot of lightly salted water to a boil, add the Brussels sprouts and cook for two minutes. Drain well and place the Brussels sprouts in a large bowl. Add the minced garlic, cayenne pepper and olive oil and gently toss to coat. Transfer the Brussels sprouts to a baking pan and sprinkle with salt. Bake for 15-20 minutes, shaking pan occasionally, until sprouts are quite brown and crisp on the outside and tender on the inside. Adjust the taste with more salt if necessary, drizzle with lemon juice, toss to combine and serve.

Paleo Grubs http://paleogrubs.com 

Cacao Nib & Almond Green Smoothie Bowl

Cacao Nib & Almond Green Smoothie Bowl

Gotta give credit where credit is due - this one came from MyFitness Pal blog.  MFP has really stepped it up in the last few months. I've enjoyed several recipes and training articles.

Ingredients

For the smoothie

  • 3 teaspoons (15 ml) cacao nibs, divided
  • 1 cup (240 ml) 0% plain Greek yogurt
  • 2 tablespoons (30 ml) almond butter
  • 1 medium banana, frozen
  • 2 cups (57 grams) raw spinach, packed
  • 1/4 cup (60 ml) rolled oats

For the topping

  • 1/4 small banana, thinly sliced on the diagonal
  • 1/2 cup (120 ml) fresh raspberries
  • 2 tablespoons (30 ml) whole raw almonds, coarsely chopped

Directions

Place 2 teaspoons of the cacao nibs in the container of a powerful blender. Add the yogurt, almond butter, frozen banana, spinach and oats and blend, tamping or scraping down to make a smooth puree.

Divide between two cereal bowls and smooth the mixture. Arrange the banana slices, raspberries, chopped almonds and remaining cacao nibs on top of the smoothie.

Serve immediately with a spoon.

Serves: 2 | Serving Size: 1/2 recipe

Nutrition (per serving): Calories: 292; Total Fat: 9g; Saturated Fat: 2g; Monounsaturated Fat: 1g; Cholesterol: 4mg; Sodium: 58mg; Carbohydrate: 41g; Dietary Fiber 8g; Sugar: 18g; Protein: 15g

https://blog.myfitnesspal.com/cacao-nib-almond-green-smoothie-bowl/

 

Thai Coconut Soup (Tom Kha) Recipe

Thai Coconut Soup (Tom Kha) Recipe

 

I took this recipe from Stupid-Easy Paleo here: http://stupideasypaleo.com/2013/05/10/thai-coconut-soup-tom-kha/ 

I just changed it up a little w/ lite coconut milk, fat-free, low sodium chicken broth. Also, don't stress over using fresh ginger - I used jarred ginger ;)

Serves: Serves 2

Ingredients

  • 14 oz (420 ml) can full-fat coconut milk
  • 2 cups (475 ml) chicken stock
  • 1 lb (454 grams) shrimp or chicken breast
  • 1" piece of ginger, peeled and sliced into ⅛" rounds
  • 1 cup sliced mushrooms
  • 2 tbsp (30 mL) lime juice
  • 1 tbsp (15 mL) fish sauce
  • 1 tsp (5 mL) sriracha (omit for Whole30)
  • Chopped cilantro for garnish

Instructions

  1. Prepare the shrimp by peeling and deveining if not already done prior to purchase. If using chicken, cut into small chunks.
  2. In a pot over medium heat, combine the coconut milk, chicken stock and ginger. Bring the liquid to a boil then reduce heat to a simmer.
  3. Add the shrimp or chicken, mushrooms, lime juice, fish sauce and sriracha. Simmer until the shrimp (less than 5 min) or the chicken (about 10 minutes) is cooked through.
  4. Top with fresh chopped cilantro for garnish. 

2-Ingredient Sweet Potato Pancakes

2-Ingredient Sweet Potato Pancakes

Ingredients:
Makes 1 serving

1 roasted sweet potato
2 eggs
a dash of cinnamon (optional)
a dash of allspice (optional)

Directions

1. Remove the flesh from a cooled, roasted sweet potato, and mash. Mix in two eggs. Add spices, if desired. 

2. Heat a griddle pan over medium-high heat. Coat it with cooking spray, coconut oil, or butter of your choice. Spoon out 1/4 cup of batter onto the griddle. Let cook 5 to 7 minutes.  This is the tricky part! These pancakes do not bubble like typical pancakes, so you have to really rely on the timer. Second, it helps to use two spatulas to flip, so that they stay together. Once you’ve flipped, cook for another 3-5 minutes, remove, and serve.

Bonus: Instead of using maple syrup, try a mixture of cinnamon, 1 teaspoon maple syrup, 1/2 c fat-free (or 2%) greek yogurt.

Serving Size: Makes 1 serving (pancakes + yogurt topping). Cals 336, Fat 11.7g, Protein 24g, Carbs 33g, Sodium 250 mg

Recipe courtesy of Cooking Light

Baked Apples

Baked Apples

Easy and quick when that sweet craving hits! Plus, the kitchen smells fab while baking!

Ingredients:

   4 apples (tart apples are very good for this)

   4 tbsp grass-fed butter (or ghee)

   4 tsp cinnamon

   Optionally, a bit of fresh nutmeg

Directions

1.Preheat your oven to 350 F.

2.Core the apples making sure not to go all the way through - leave the bottom on the apples.

3.Stuff 1 tbsp of butter (or ghee) inside each apple.

4.Sprinkle with the cinnamon and nutmeg.

5.Bake for about 12 to 18 minutes, until the apples are soft.

6.Serve and enjoy!

Sweet Potato Chicken Stew

Sweet Potato Chicken Stew

Again, another easy-peezy hot meal for the cold winter time!  This recipe makes a large crockpot-full. You can always half it, for a smaller meal.

  • 24oz boneless, skinless chicken breasts - cut into 1-inch pieces
  • 2 Large Sweet Potatoes - Peeled & Diced
  • 2 Medium Onions - Peeled & Diced
  • 4 Cups 99% Fat-Free Chicken Broth
  • 4 Cups Fat-Free Salsa
  • 2-3 Cups Frozen Corn
  • 1 tsp Cumin
  • 1 tsp Oregano
  • Salt & Pepper to taste

Cook for about 6 hours in slow cooker. Add corn the last 30 minutes.

 

Almond Joy Pancakes

Almond Joy Pancakes.....Yum!

2 Tbs Coconut flour

2 Large egg whites

1/4 tsp Coconut extract

2-3 drops Almond extract

3 Tbs Almond milk (or milk of choice)

1/2 tsp Baking powder

3 pkts Stevia or 1/2 Tbs sweetener of choice (or to taste)

Optional: 1 Tbs mini chocolate chips

 

1 Serving of Pancakes (4 small or 2 large) - This will obviously change based on sweetener used.

104 Calories

4g / Fat per Serving

8g / Carbohydrates per Serving

9g / Protein per Serving

Crockpot Sweet Potatoes

This recipe is perfect for your all-day Crossfit competition. Or swim meet. Or wrestling meet. Or softball tournament. Well... you get the idea.  We eat this warm or cold!

2 tbsp(s), Butter or coconut oil

0.50 tsp(s), Cinnamon

5-6 Sweet potatoes - Peeled and quartered

2 Medium Apples - peeled & halved

0.25 cup(s), Brown Sugar

Just place all ingredients in a crockpot and cook on low for about 6 hours, until soft and mash-able!

Super Yummy Butternut Squash Soup

2 Large Butternut Squash

24 oz Chicken Broth

2 Cans Coconut Milk

1 tsp Coriander

1 tsp Allspice

1/2 tsp Cayenne Pepper

2 tsp Garlic Salt

1 tsp Salt

1/2 tsp Pepper

1/2 tsp Paprika

Cut butternut squash in half lengthwise. Brush lightly with olive oil and place flesh side down onto baking sheet. Bake for 45-60 min in 400 degree oven.

Scoop out squash and place into food processor with a little of the chicken stock. Process squash until smooth. Pour squash into large pot and add chicken stock, coconut milk & spices. Heat until warm.  Note: You can also heat on low in  crockpot and keep warm for a good part of the day.