Sunday's are for Meal Prepping

I recently completed my third round of Whole30. This round was the most eye opening and "successful" round yet. Each round had it's own revelations and merit. Practice doesn't bring perfection, but it does bring routine and habit. I had so many non-scale victories I checked off, that I'm even more convinced that the food we nourish our bodies with, can make or break our quality of life. I've meal prepped/planned for years now, just not consistently. After the reintroduction phase, I found that the week's I continued to meal plan I stayed mostly compliant; while the week I did not, I was more likely to reach for sweets (cue Sugar Dragon) or simple carbs. When you have healthy prepared food easily available, you will eat it. If you have sugary processed food readily available, you will eat it. I now choose to keep those foods away. I admit I had my share of peanut butter cups, post Whole30, but I didn't feel well after eating them. My allergies blew up again and my stomach was unsettled. I want to continue making better choices for my body, my health, and my state of mind. After years of feeling so so and being unhappy, I'm again feeling like the old me. The one that isn't afraid to talk to strangers in the grocery store or smile at a stranger. I practice yoga on the weekends and cook myself healthy meals. Better choices all around, not just with my food.

I spend a few hours in the kitchen on Sunday, and I literally don't have to cook during the week. I can simply pack up my food, heat up, and enjoy at work or at home. It is one less thing I need to think about or worry over. It helps me to manage stress and nourishes me to have the energy to get through the week. When you realize that food can change your mood, it can change your perspective, it can change your self worth, you make the right choices. I can choose to indulge and know that I have something to fall back on. I have the routine and the habit of my meal planning.

This week's indulgence includes dark chocolate covered strawberries to enjoy with a glass of Cabernet Franc, since Valentine's Day isn't just for couples. I can love my life and celebrate all my blessings with or without someone (says only single people I'm sure).

Sunday Prep

Roasted Spaghetti Squash

Sautéed Chicken Sausage, Onions, Pepper, Mushrooms

Roasted Brussel Sprouts

Chicken Piccatta

Dark Chocolate Covered Strawberries 

Frittata with Herbs and Smoked Salmon

Everything Seasoned Potatoes

This will feed me Monday-Friday morning. I eat all of the leftovers and reduce my food waste exponentially, because I planned. Really I'm saving the planet one Sunday at a time! Because everything I made this week is nutrient dense, I won't need to snack a lot (unless I have some intense workouts) and I will feel full between meals. Don't skip out on the healthy fats and protein that is what keeps you satiated and feeling full. To make it easy on myself, the oven is like a revolving door. I started with the squash roasting at 425 degrees for 45 minutes. Next, the frittata at 350 for 30 minutes. Then the brussel sprouts at 425 for 20 minutes. While the vegetables are roasting I prep whatever is up next or I cook on the stove top. The potatoes, chicken piccatta, and chicken sausage/peppers/onions/mushrooms were all done on the stove. To reduce dishes I use the same parchment paper and pan for the roasted veggies.

Putting this all together my meals will look something like this:
Breakfast: Frittata with Smoked Salmon, Everything Potatoes, piece of fruit (Orange or Apple this week)
Lunch: Roasted Spaghetti Squash with Chicken Sausage/Veggie Saute, handful of spinach and the jarred Artichoke Pasta Sauce
Dinner: Chicken Piccatta with Roasted Brussel Sprouts and Mashed Cauliflower
Lunch/Dinner: Flank Steak with Chimichurri and Mashed Cauliflower

Breakfast is the same everyday. Lunch and Dinner rotate depending on what I feel like. Variety is the spice of life, so I tend to prep 3-4 different meals that I can interchange. For dinner tonight, I'm making Flank Steak with Chimichurri and Garlic Mashed Cauliflower. There will be enough leftovers to serve over a bed of spinach for lunch one day this week.

SNACKS! 

Plaintain Chips with Salsa

Banana Chips with Nut Butter 

Snacks are only if I need them, which now I typically don't have time for or don't find myself hungry enough to want. If I teach a tough class or take a run, then I will definitely need the extra food. But, I'm mindful to portion out the snack and make the decision first, if I actually want it. I hope this helps you start your week off right with some tips to take with you. I'd love to hear from you, so let me know what was helpful, what looks good, or what else you would like to hear from me! Thanks for following along!

Chicken and Broccoli Lo Mein with Sriracha Sauce

Here's to another meal prep Sunday in the books! I've been traveling so much lately that having a weekend at home to clean, cook, and relax was exactly what the doctor ordered. I've had such a great time visiting family and friends but there is nothing quite like coming home and taking a deep breath. It was a gorgeous weekend and I was finally able to make use of the pool. I spent a few hours soaking up the sun, reading a ridiculous romance novel (my favorite guilty pleasure), and swimming mini laps. It was the perfect Sunday afternoon. As the old saying goes, a Sunday well spent is a week of content? I think I messed that up :) Any who, while the pool was fantastic, cooking up food for the week was essential. I have approximately 8 weeks until my summer vacation to Cape Cod, Bar Harbor, and Portland, ME with my mother and sister. I have to keep my healthy eating on track and the best way for me is to meal plan. If I plan it, I stick to it. Not only does it keep my eating in check, but it keeps my budget in check. Seeing as I want to fully enjoy my vacation, I need to keep a mindful eye on my expenses for the next two months. 

Here are my meals for the week:

Breakfast: 

Broccoli Cheddar and Tomato Frittata 

Kale and Mixed Fruit Smoothies (made as needed, not prepped) 

Lunch/Dinner:

Summer Gazpacho with Avocado and Croutons (Recipe found HERE)

Lo Mein with Chicken and Broccoli

Mongolian Beef over Cauliflower Rice and a side of Green Beans 

Mediterranean Shrimp Couscous with Green Beans 

Snacks: 

Diced Watermelon

Strawberries

Carrot Sticks with Hummus 

It's not too fancy but it keeps my palate interested. I intersperse the bigger meals between lunch and dinner so that I'm not having the same thing day in and day out. This helps me from getting bored. I also shop for ingredients that I will use in multiple meals, keeping cost and waste down. Eating healthy doesn't have to be complicated or hard. It does take a little work and there are certainly days where I  simply wish to get take out and past out on the couch. But once I prep, I never regret it and honestly the meals I eat are probably better than most take out. My mom so generously reminded me that it has been a while since I've posted a recipe. So this one is for you! 

Chicken and Broccoli Lo Mein

Adpated from: Baker by Nature

For Chicken and Broccoli: 

2 Tbsp. Coconut Aminos (or Soy Sauce)

1 Tbsp. Sesame Oil

2 Tbsp. Sriarcha Sauce

1 tsp. Arrowroot Powder (or Cornstarch)

2 garlic cloves, minced

1 Tbsp. brown sugar 

1 package Chicken Thighs, trimmed of fat and cubed

1 head of broccoli cut into bite sized pieces, blanched (boiled for 2-4 minutes, then placed in ice bath)

1 egg, scrambled and cooked with red pepper flakes 

For Lo Mein:

1 package Lo Mein, prepared using package directions (boiled for 4 minutes) 

2 Tbsp. Coconut Aminos

1 Tbsp. Sesame Oil

2 Tbsp. Sriracha Sauce

1 Tbsp. Brown Sugar

1 inch fresh Ginger, grated (using microplane)

1-2 cloves garlic, minced 

1 pkg. Snow peas

2 large Carrots, grated or spiralized 

3 Green Onions, sliced green and white parts separated 

In a large wok or skillet, brown cubed chicken thighs (seasoned with salt and pepper). While chicken is browning, combine sauce (coconut aminos, sesame oil, sriracha sauce, arrowroot powder, garlic, brown sugar) in a small bowl. Add the blanched broccoli and sauce to the chicken, cook for an additional 5 minutes. While chicken is cooking, prepare lo mein noodles as directed. Remove chicken and broccoli into a large bowl and set aside. Using the same wok or skillet, place a bit of oil and cook the egg with a sprinkle of red pepper flakes. Once cooked, remove and place in bowl with chicken and broccoli. In the same wok, cook snow peas, green onions (white part only, reserve green part), and carrots until charred about 3 minutes. Prepare Lo Mein sauce as the snow peas cook (coconut aminos, sesame oil, garlic, ginger, brown sugar, sriracha sauce). Add noodles and sauce and mix until coated. Add chicken, broccoli, and egg. Combine until all ingredients are coated completely. Garnish with the greens of the green onion and a drizzle of sriracha! Enjoy! 

This had a nice kick to it, but feel free to adjust the level of sriracha based on your taste preference. Remember you can always add more! If you can't find Lo Mein noodles, whole wheat spaghetti would work just fine. Make it vegetarian by omitting the chicken and substituting tofu, yum! I would do it!  This is ten times better than any take out you'll get and I promise you won't mind eating these leftovers! This recipe serves about 4, so I will have plenty for the week! This took approximately 45 minutes to make and with all the extra steps it was definitely one I would make on a Sunday instead of during the week. 

As always, let me know if you try the recipe! Pictures would be great! Comments/Suggestion always welcome! Love you guys!

 Happy Father's Day to all the dad's out there. Especially to Cliff! Dad you are the best and I can't wait to cook you up something delicious for 4th of July! 

Game Time Greek Party Dip

This cold, dreary weather makes me long for summer. I've been bogged down eating delicious comfort food. Not that I'm complaining, too much. Think beef stew, biscuits, and eggplant parmesan. All of the delicious foods that satisfy the appetite and warm you up on a winter night. I wanted to lighten things up a bit, so when I visited friends to watch football, I put together this fun dip. It's light, fresh, and completely satisfying. I left with an empty dish, so it couldn't have been too bad, right?!

How many days until summer?? Well, until then I hope this recipe brings you just a taste of it.

Greek Party Dip
1 quart Plain Greek Yogurt (any brand will do, full fat or fat free whatever your preference)
1 large English Cucumber (halved)
1 clove Garlic, minced
1 tsp. oregano
Juice of 1/2 Lemon
2 Roma Tomatoes, diced
1/2 cup Pitted Kalamata Olives, chopped
1 package Crumbled Feta Cheese (I like Athenos brand, full fat)
Salt and Pepper to taste

Place a fine mesh sieve over a medium bowl and line with cheese cloth, add yogurt. Allow the yogurt to rest in the fridge overnight to remove excess water. (You can skip this step if you're pressed for time, but it's worth it for an extra creamy dip) Cut the cucumber in half. Peel and grate one half of the cucumber, squeezing out extra water from the grated cucumber. Chop the other half of the cucumber into small dices. Mix the yogurt, lemon juice, garlic, oregano, and grated cucumber. Season with salt and pepper. Place in serving bowl then top with chopped cucumber, tomatoes, olives, and feta cheese.

Red onion and peppers would also be delicious additions, if you have them in your fridge. Serve with toasted pita chips or wedges of fresh pita. This is a great addition to any party or as a delicious appetizer. It's just perfect for this Sunday's Super Bowl game. Are you a Broncos fan or Panthers??? I'm still undecided, but I do love me some Peyton Manning. Bon Appetit!

Snowzilla 2016

There is nothing I love more than a beautiful snow day. I'm sitting here at my desk sipping a Bailey's hot chocolate with the most perfect view of snow blowing through the trees behind my apartment and the 90's pop radio station blasting. I'm snuggled up in the fuzziest sweater you've ever seen with my feet nice and toasty in my slippers. I'm basically having the most perfect day! We've accumulated over 17 inches of snow here in Alexandria and it hasn't slowed down. Now typically, this would be the perfect day to be snuggled on my couch watching Netflix. But to be honest, that was how I spent my entire weekend last week. So in hopes of not being a complete lazy scrub (I always have tomorrow to do that!), I'm putting on my big girl pants and trying to be productive with my day. I made a banging breakfast that consisted of Cinnamon Raisin French Toast Stuffed with Honey Pecan Cream Cheese topped with a dusting of cinnamon sugar, fresh raspberries, real maple syrup and completed with turkey bacon and coffee. Ummm, hello deliciousness. This recipe will be put down on my long list of breakfast favorites and will be seen in my kitchen again in the near future. Next time, I'll invite some friends because a meal this good needs to be shared (any takers?).

Next up, I did my monthly budget. My personal budget has to be my least favorite chore. And yes, it is most definitely a chore. But at the beginning of 2016, I vowed that I would strive for financial consistency and make an action plan to be debt free before I'm 35 (I was being generous in my time management). I've made a drastic change to my monthly budget in order to pay down my credit card debt, in hopes of finding financial freedom at some point in the near future. If you have any good advice in the financial department, please send it my way! I can use all of the help and support I can get on my financial journey. On my list next, blogging! I'm sorry it took a blizzard to get me back in front of my computer. I've been hoarding some great recipes to share with you all and I can't wait for you to try them. 

First up is a recipe I made for my parents over the holiday break. Growing up on the North Fork of LI, I was not exposed to many ethnic cuisines. And the Chinese takeout place down the street does NOT count, although is still very much appreciated. But since college, I have learned to love all different sorts of cuisines, oh so much. Both of parents love Thai food and there is not a single Thai restaurant within a 30 minute drive of their house (probably even longer). Pineapple Fried Rice is by far one of my favorite Thai dishes and add some fresh shrimp from the Southold Fish Market and it is literally the perfect thing to warm you up on a cold night. I always add a little sriaracha to add that extra depth of flavor and heat. Let's just say I'm pretty sure Mom was glad to have someone else cook for the evening and Dad wasn't complaining either :)

Thai Pineapple Shrimp Fried Rice

1/2 medium onion, diced 

3 cloves garlic, minced

3 scallions, sliced (white and green parts) 

1 red bell pepper, diced

2 tsp. fish sauce, or more to your taste (coconut aminos or soy sauce would work)

1 Tbsp. yellow curry 

1/4 cup chicken stock (veggie works, too)

3 cups leftover cooked rice (I used brown, but any will work)

1 can of diced pineapple (canned in 100% pineapple juice no sugar added), drained 

1 lb. shrimp, peeled and deveined

1 red thai chili, sliced (or 1 medium jalapeño with ribs and seeds included)

1/3 cup peas, frozen 

1 egg, scrambled

1/2 cup cashews, unsalted 

1/4 cup currants or raisins

cilantro (handful chopped)

oil for pan (use a mild flavored oil, such as vegetable or canola)

Sriracha for garnish

In a large saute pan (or wok), heat oil (about 1 Tbsp.) then add onion, garlic, white part of the scallions, red bell pepper and cook for about 1 minute or until onion is translucent. Add curry, fish sauce, stock and stir. Next, add rice, pineapple, thai chili, and peas. Cook for a few minutes. Push rice mixture to one side of the pan. Add a bit more oil and shrimp, cooking until the shrimp are just opaque. Mix all of the ingredients in the sauté pan/wok so shrimp are combined evenly. Again push rice/shrimp mixture to the side. Add scrambled egg and cook through. Combine rice/shrimp mixture with egg. Add cashews, currants, green part of the scallions, cilantro, and salt and pepper to taste. Garnish with Sriracha and serve! 

Be on the lookout for my next post that includes a great Mediterranean dip that will please any crowd. Stay safe east coasters and enjoy Snowzilla! 

Apple Season!

October might just be the best month! It started off with an emotional roller coaster of days leading up to my birthday, but is turning into a fun and exciting month filled with adventures. My 30th birthday weekend began with a visit from my sister, followed by a surprise boat cruise party with some of my closest friends, and ended with the perfect Sunday afternoon discovering a new brewery (Forge in Lorton, VA) and snuggled up with my sister discovering the Netflix show Narcos (so good!!). 

Thirty is feeling good! I'm so thankful to have friends that are willing to plan a surprise party for me and keep it so secret I had no clue it was coming!! My jaw dropped when I walked up to the docks and saw all my friends waiting to board the boat cruise. We danced the night away and braved the rain to take in the monuments by night! 

The delicious Filomena's in Georgetown! 

Kristen really out did herself, even making customized koozies for all the party goers. They were even my favorite color, purple! Thirsty & Thirty! It was such a fun celebration and one that I could have never dreamed up on my own. It was absolutely perfect and exactly what I needed to ring in my 30th year! 

The next weekend was filled with more celebrations. This time for the Johnson family. It was time to celebrate Baby J with a shower. I was lucky enough to co-host the party with the beautiful mama herself. The grandma to be was in town from Iowa, so it made the event extra special. I cannot wait to welcome the little bundle of joy in January. Sheesh, that seems like too long! Can't wait! 

The theme was Lil' Pumpkin and it was the perfect, very chill, coed shower. We served chili with toppings, baked brie, fall salad, and lots of sweet treats. I had some fun with new fall cookie cutters that were just perfect for the pumpkin pies. Grandma to be made her famous Monster Cookies! I may or not have had my own special stash hidden upstairs. We had a few fun games, like who can chug through a bottle the fastest (very entertaining to watch) and guess the sex of the lil' pumpkin (I'm leaning towards boy!). 

 To keep the fall extravaganza's going, this weekend featured apple picking!! My good friend Liz planned a fun outing to Poolesville, MD, where we hit up Homestead Farms. It was the first day that actually felt like fall with a cool, crisp breeze blowing and the colors popping! We collected a few different varietals including Aztec Fuji, Pink Lady, and Enterprise. We may have tried a few along the way for quality control purposes.

I liked the witches wart pumpkins the best! Can you tell?! 

 And let me tell you, I walked away with almost 10 lbs. of apples!! Uhhh, what am I going to do with 10 lbs. of apples you ask? Oh plenty! I started with a Buttermilk Apple Crumb Pie, next will be Traditional Apple Crisp, and some Overnight Apple Butter will be a new adventure I try. But with all that sweet goodness, I felt the need to balance it out with a delicious savory recipe that I've been making since as far back as high school. This is Whole30 compliant (only if you use arrowroot powder!), so if you're looking for a new recipe this is a great switch up!

Apple Chicken
1 lb. chicken thighs, trimmed of fat
1/2 tsp. dried thyme
salt and pepper
2 tbsp. ghee (divided)
2-3 apples, cored and sliced
3/4 cup apple cider
2 tsp. (a dash more if needed) arrowroot powder (or corn starch)

Season chicken thighs with salt, pepper, and thyme on both sides of the thighs. In a large skillet melt 1 tbsp. ghee over medium heat, add the chicken. Brown the chicken on both sides (about 3 minutes each side). Remove the chicken from skillet and cover with aluminum foil. Add the remaining 1 tbsp. of ghee to the skillet, then add apples. Cook apples until tender, about 4 minutes. Remove apples and place in same dish as chicken. Using the same skillet, pour cider into the skillet, add arrowroot powder (or corn starch if using) whisking until combined completely. Allow cider to come to a simmer, whisking occasionally. Continue to cook until the cider has reduced and thickened. Add the chicken and apples back into the cider and finish cooking for 5 minutes or until chicken is completely cooked through. Serve with mashed potatoes and roasted brussel sprouts for the perfect fall meal! This doesn't photograph well but it sure does come out tasty!

I have purple cauliflower roasting in the oven to accompany my Sunday roast chicken. And you better believe I'm slicing into that Buttermilk Apple Crumb Pie for dessert. My coworkers will be living the life in apple desserts this week! Until next time!!!

Buffalo Turkey Burgers

Hey ya'll! I'm on Day 20 of my second Whole30 challenge and it has been a roller coaster. I've tried so many new recipes that I can't even count. I literally have been living in my kitchen, cooking, meal prepping/planning, eating, and washing dishes. Seriously, the dishes never end...I've been way more adventurous this time and I'm happy to report that it has been seriously rewarding. I've made my own almond milk, chicken stock, and coconut butter all from scratch. No packaging, no preservatives, just good old homemade deliciousness. I've seriously reduced my food waste since starting the challenge. I think that has more to do with deliberate meal planning then the actual food I'm making. But heck, I'll take what I can get. My grocery bill has jumped quite a lot, but figure I'm almost never eating out so my restaurant budget is close to zero.

Some of my favorite recipes this go around include: Shrimp over Zoodles with Sunshine Sauce, Buffalo Turkey Burgers with Avocado, Ranch, and a Fried Egg, Pumpkin Breakfast Custard with Pecans and Dates, Salmon Cakes with Tarter Sauce over Spinach, and Harvest Chicken Salad.

Most of the above recipes come from the Whole30 cookbook/guide book (find it here on Amazon), which has been a life saver. It has helped me stay organized, on track, and motivated these last 20 days.

As of today, I'm feeling so much better than Day 1. I have less bloat, my clothes fit better, my energy is up, and cravings have dropped (although they are not gone completely). I've put myself in situations where my willpower has been tested, and I've been successful! Try sitting in a kitchen while your friend bakes chocolate chip cookies, if that isn't a test I'm not sure what is. But honestly, I didn't even want to eat the cookies, because I knew that it would take me away from goal and away from the lifestyle/behaviors I'm trying to embody.

Yet again, the positives I'm seeing from eating better and becoming healthier are pouring over into other areas of my life. After my first Whole30, I mentioned that I was making better life choices. And it is true the second time around. I spent close to two hours today working on my budget. My finances have been a huge burden for the past few years. I'm in decent credit card debt and have been struggling to get the number moving down. I have a lot of factors against me including living in one of the most expensive areas in the nation, working in an industry that doesn't compensate enough based on the work delivered (although don't we all think that!), and being single, living on my own! But instead of being negative, as I have been in the past, I decided to take a more positive tone to my plan. I set a date to when I want to be debt free, January 2019! I made a plan of how I was going to get there (teaching classes off hours, spending less, and committing to my budget). And I'm not going to let the lack of things I have take a bigger portion of my focus, than the things I am blessed to have. I have so much to be thankful for and that is where my concentration needs to stay! This may include giving up my vacation travels for the next few years and tightening up my purse a little, but it will give me the freedom that I've been wanting for so long!

On that note, I'm going to leave you with a recipe that is sure to put anyone in a great mood! I enjoyed this last night and just had to share!

Buffalo Turkey Burgers

1 lb. Ground Turkey
1/3 cup Buffalo Sauce (I made my own with hot sauce, ghee, coconut oil, cayenne)
1/4 cup Cashew Meal (Almond meal or coconut flour also work)
Salt and Pepper

Combine all ingredients in a medium mixing bowl. Form turkey mixture into 4 larger patties. Heat a large sauté pan with a touch of olive oil in it, so the patties don't stick. Cook patties for about 3 minutes each side. Then finish in the oven at 350 degrees for 10 minutes. Serve with extra buffalo sauce drizzled over, a fried egg, on top of spinach with a side of avocado and roasted sweet potato wedges for an amazingly satisfying dinner!! Enjoy!

Homemade Almond Milk

Wishing I had a pretty milk jug to display the final product!

Happy Labor Day! The summer is coming to an end and I'm getting so excited for the fall weather. I can practically smell the falling leaves, campfires, and crisp air that is one of my all time favorite smells. I'm on Day 5 of my Whole30 and going strong. There were a few touch and go moments but stocking my fridge and having compliant foods made it easy to stay on track. Think fried eggs, sausage, over salad with hot sauce slathered on top as my late night dinner.

I promised myself this time around I would be a little more adventurous in making homemade ingredients. Today I tackled almond milk. You would think extracting the milk from those little nuts would be a laborious process. In all honesty it was quite easy. The only down side was the amount of dishes that are still sitting in my sink waiting for me to clean up. Overall, I'm so happy I decided to give this a try. The results were fantastic. This isn't the most cost efficient way to enjoy almond milk. It is however the healthiest. With only three ingredients it's almost too good to be true. Almost. You do need some special tools in order to pull this off. First off, either a high powered blender or food processor and a nut milk bag (I ordered mine off Amazon for about $8). Remember that you will need to store the milk as well, so a sealed container is key.

Homemade Almond Milk
Filtered Water
2 cups organic raw almonds
4 cups Filtered Water
Pinch of Sea Salt

Soak almonds overnight (8-12 hours) in filtered water. I put mine in a big bowl with just enough water to cover the almonds. Cover bowl with wrap and let sit. In the morning, drain the almonds and rinse with a bit more filtered water. I made my milk in two batches. In food processor, place 1 cup of almonds and 2 cups of water. Process for 1-2 minutes. The mixture all be milky with some foam on top. Place nut milk bag in large deep bowl, then pour milk mixture into bag. Repeat process with remaining almonds and water. Tie off the bag, then squeeze all excess milk out of the bag, adding a pinch of salt to the finished product. You will be left with a lot of almond pulp in the bag, set aside for use later. Pour the strained milk into a sealable container and refrigerate!

This is the perfect addition to my morning coffee. Since Whole30 has seriously reduced my food waste, I'm going to put the leftover almond pulp to good use. There is no use wasting perfectly good pulp and throwing away money. I found a recipe to make an almond pulp hummus style dip. I'll give it a go and see if it's worth the share. Here is to another 25 days of whole, natural, and delicious food. Don't forget to follow me on Instagram, username Goldsmre, for more recipes and daily musings!