Spaghetti Squash Marinara with Turkey Meatballs

This lower calorie version of the classic spaghetti and meatballs won’t leave you wanting more.

This hearty and filling meal won’t leave you missing the standard pasta and pork at half the calories.

For the Spaghetti squash:

Preheat oven to 400. Cut the ends off a medium spaghetti squash, set it upright and carefully cut down the middle. Remove seeds and strings from middle, rub with olive oil and season with salt and pepper. Grease a foil covered cookie sheet with nonstick spray and place squash cut side down. Bake for 50mins or until fork tender. Remove from oven, set aside to cool. When cooled, use tines of a fork to scrape “spaghetti strands” into bowl.

For the marinara sauce:

Heat large deep saucepan over medium heat. Add 1-2 Tbsp of olive oil. Dice 1 green bell pepper (after removing ribs and seeds) and 1 small onion. Add to pan. Next, mince 2 cloves of garlic and add to pan, stirring to combine veggies. Add 3/4 container of fresh sliced baby Bella mushrooms and season salt/pepper/garlic powder/Italian seasoning to taste. Stir all and cook until onion and peppers are softened. Next add one jar of marinara sauce. (I used my go-to jarred marinara, Kroger’s Simple Truth Organic brand.) Bring to a boil, then reduce heat to low and simmer 15 mins or so, until mushrooms are tender and all flavors have married. Set aside to cool.

For the meatballs:

Preheat oven to 400. In a large bowl, add 1 lb of 93/7 lean ground turkey and 1 large egg. In a small baggie, mix 1/4C breadcrumbs, 1/4C grated Parmesan cheese, 1 Tbsp Italian seasoning, 3/4tsp salt, 3/4tsp pepper and 1/2 tsp garlic powder. Shake to combine then add to bowl with meat and egg. Using hands, thoroughly mix. Grease a foil covered cookie sheet, and begin rolling out 1″ diameter balls. Bake for 12 mins, then flip meatballs and bake for another 10 mins.

After all ingredients are prepared, layer squash, marinara sauce and meatballs in a bowl and ENJOY!! 🍝

Southwestern breakfast quesadilla

Not the best photography but trust me when I tell you this is one amazing #breakfast. I’ve had a lot of people ask me for the recipe for my breakfast quesadillas. The good thing about these are that you can mix them up a million different ways. This southwestern style one in particular is a little heavier than my usual breakfast due to the steak, so I just lightened up my other meals. Basically I always make sure I hit my 3 essentials- CARBS (super important in the AM, but try to eliminate them as the day goes on) the whole wheat wrap, PROTEIN: 1/3C egg whites, 1 whole egg and some type of meat (today I used leftover sirloin steak but you can do sausage, bacon, turkey bacon, ham, whatever) and HEALTHY FATS: avocado today, u could do a drizzle of olive oil, butter, etc.

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Preparation:

Heat a skillet big enough to hold a whole wheat tortilla lying flat over medium heat. Spray with nonstick. When heated, put your tortilla in, browning both sides but not to the point it’s stiff. Remove and set aside on a plate. Next I added a handful of spinach, because it’s always good to get your leafy green veggies in where you can. Sauté the spinach for a minute, while u whisk together 1/3C egg whites, 1 whole egg, salt and pepper to taste and 1-2 Tbsp of salsa. Add that to pan with spinach. DO NOT SCRAMBLE. You want the eggs to cook in a solid circle, being careful not to burn. Carefully flip and cook briefly to finish the eggs then remove them and lay them atop the tortilla. (The round eggs should be basically the same size as your wrap) Sprinkle a small amount of shredded cheddar cheese. Dice up leftover steak (1-2oz) or whatever meat you’re using and cook in the skillet until it’s heated or cooked through. Place it atop eggs. I thinly sliced tomatoes and avocado, sprinkled with a bit more salt and pepper. Then fold over in half. Place the whole folded quesadilla in the skillet finishing browning the wrap on both sides and melting together all the goodness inside. Enjoy!

Fajita steak salad

Made a fantastic fajita steak salad for dinner tonight. Rubbed a sirloin with lots of fajita seasoning, salt and pepper and seared it in the cast iron. Next, tossed in lots of green bell pepper, onion and minced garlic with the same seasoning I used for the steak as well as a spoonful of chipotle peppers in adobo sauce for some heat. Built the salad with spinach, diced tomato, fajita veggies, 4oz of steak, a spoonful each of corn and black beans and topped with 1/4 avocado. To make a southwestern dressing, I mixed some adobo sauce with 2Tbsp of 45 calorie Greek yogurt ranch to taste. Not gonna brag but this is one of the best dinners I’ve made in awhile.

Healthy, delicious egg sammich

Breakfast is, of course, the most important meal of the day, and this filling, well-rounded sandwich has all the ingredients needed to give you the energy to slay the day! Did I mention it’s sitting right at 400 calories? 

2 slices lite wheat bread, toasted 

1 tbsp lite mayonnaise (optional)

Nonstick spray

1/3C egg whites

1 whole egg

Handful baby spinach

1/8C shredded cheddar cheese 

1 slice turkey bacon , cut in 2

Tomato slices

1/4 avocado, thinly slices 

Salt/pepper

Spray pan with nonstick. When heated, add baby spinach and let wilt down some. Combine whole egg and egg whites, then pour over spinach in pan. Cook to done, top with a light sprinkle of cheddar cheese. Spread mayo on toast. When cheese is melted, add to toast. If needed, re-spray hot pan and add slice of turkey bacon. Heat until done. Add to sandwich, then top with tomato and avocado slices. Salt and pepper to taste. Finish with top slice of toast, saw into 2 pieces and voila! 

Calories: 401

Healthy Fats: 20g

Protein: 24g

Carbs: 21

Fiber: 8g

Is Cleansing/Fasting Just a Trendy Way to Starve?

Hey everyone!  I hope y’all had a chance to get out and enjoy this beautiful 65 degree February weather today.  I had a wonderful day with my best friends brunching and perusing around a bridal convention.  This was my first experience at one of these shindigs, and, to put it lightly, WHOA that was a lot of estrogen in one room!  However, I got a lot of great ideas, made some great contacts, and most importantly, gorged myself on delicious samples. Everything from appetizers to entrees to cakes, we tried it.  To say I was miserable on the way home would be an understatement-I had to unbutton my pants.  So tonight seemed like the perfect opportunity to start that mini-cleanse I’ve been debating on for awhile.  Cleanses and fasts are hotly debated topics in the health world.  A lot of people would say that depriving yourself of food in any manner is not healthy.  On the other hand, you have a lot of people who say fasting is a time tested cure-all for most of the body’s ailments.  So after extensive research, the following are MY opinions on the subject and MY diet.  I am not recommending you follow this advice as no two people are the same and you may have to consult with a professional.  So with that out of the way, here we go.

Let’s start with researching cleanses and fasts throughout history.  In recent years, many celebrities have come forward with their use of cleanses, more specifically, the Master Cleanse, or Lemonade diet.  The term Master Cleanse is practically synonymous with Beyonce for me, due to her famously using it to drop a drastic amount of weight for “Dream Girls.”  However, the Master Cleanse has been around since the 1940s, invented by Stanley Burroughs and published in the mid 1970s in a book under the same title.  Basically, it’s a juice fast where you live on warm lemonade, made with lemon juice, maple syrup and cayenne pepper for 10 days, then over the course of 3 days you re-introduce veggies and fruits and soups to your diet.  Mr.Burroughs recommends basically a vegan diet by frowning upon basically any meats or dairy products in a person’s day-to-day diet.  There have been plenty of other fasting diets over the course of the past century.  Slim Fast, grapefruit diet, juicing… the list goes on.  However, let’s go back further in history.  In every great religion there is documented use of fasting for spiritual purposes.  In the New Testament, within the books of Luke and Acts, fasting is often mentioned in relation to prayer or to clear the mind before making important decisions.  Likewise within Buddhism, the Buddha did not experience the great awakening until after fasting and meditation.  Muslims are most notoriously documented for their use of fasting during Ramadan, a month-long event where they refrain from eating or drinking between dawn and sunset.  I could go on for days listing each religion and their use of fasting but that would get boring and we need to move on.  So even FURTHER back in history, if you want to consider the diet of ancient man, they naturally practiced fasting because, well, they had no choice.  Hunters and gatherers had seasons of plenty and times where there was no food to be had.  Their bodies had to acclimate to storing all the food they could and efficiently distributing all their energy when food sources were scarce.

So, there is your history lesson for the day.  With all that being said, I have drawn my own conclusions on fasting.  First, I find short term fasting to be a safe and effective practice.  Performed in no more than 3-10 day increments, I find that cleansing and fasting can be a terrific way to become more in tune with your own body, shed nasty toxins that are weighing you down, and strengthen your own mind and will-power.  Long-term fasting to me seems stupid and wasteful.  Ancient man did not willingly go hungry for weeks at a time, nor should I.  That statement leads me to my second conclusion: I don’t believe in a full-blown, liquids-only, starvation fest.  Instead, I like to maintain small daily liquid cleanses in addition to a supremely clean diet to aid in a healthy body and weight loss.  For example, beginning tomorrow, I will start my morning with a Master Cleanse lemonade (8oz of warm water with 2T of pure lemon juice, 1T of pure maple syrup and a dash of cayenne pepper) within 10 mins of being up.  I have noticed that this practice helps me with waste elimination, something I struggle with due to my crippling IBS, which may be TMI but to be honest this is a horrible ailment that myself and millions of other people suffer with and deserves someone talking about it because it sucks.  Anyway, I’ll follow that with a very clean breakfast, a post-workout protein shake with added veggies and fruits, lunch of fish and rice or quinoa, then replace my 2nd snack with another Master Cleanse lemonade.  Dinner will be chicken with veggies.  At night prior to bed, a cup of organic senna tea (a natural herbal laxative).  I also will drink a bit of warm water with sea salt to also move those toxins out at some point during the day. The goal is for me to get my body as clean as possible, to alleviate any nasty crud I’ve picked up from working in a scummy bar, and to get rid of all the crap food I’ve eaten and re-set my internal system.  This type of cleansing seems much more manageable than a full-blown liquid fast.  For me personally, I workout far too much and work in a very physical job where I can’t function on ZERO calories.  Ideally I would like to incorporate yoga into my morning routine during this time. I am really bad about stretching and yoga can really help your body stretch and push bad things out and give you more of a sense of control over your own mind. However, I say that I would like to start doing yoga in the mornings like, once a week, so we will see how that goes.

I will update post-cleanse with an update.  If any of you have any tips or fasts you have performed yourself, let me know!  We can discuss!  Til then have a blessed day.

 

Rainy Day Recipe

Good afternoon everyone! It’s my favorite kind of day here in East TN-gloomy and rainy.  Some might think that’s crazy, but I love a rainy day stuck indoors because it forces me into productivity around the house.  And there’s nothing like cooking up something cozy in the kitchen on a day like today.  Soups, roasts, casseroles…any kind of comfort dish really can make for a great way to spend a drizzly day in.  It’s also a great time to let your crock pot do the cooking for you.  Just toss in all your ingredients and let that bad boy go all day while you’re cleaning out your closets (at least that’s what I need to do today.)

If you’re like me, you’ve had plenty of chili in your day.  So the other night I wanted something that would warm my bones but have a little different pizazz than your regular run of the mill chili.  Thus was born my Spicy Chipotle Chili! The smoky flavor of the adobo sauce and heat from the chile peppers was a delicious surprise on my taste buds.  It’s also full of fiber, low in calories and fat and super filling, so make sure to watch your portions.  As with all my recipes, you need to adjust to suit your taste. I love spicy stuff.  So instead of 2 tablespoons of adobo and 2 chile peppers, you may want to cut back to 1 and 1, or you may want to alter the seasonings a bit.

chili

Spicy Chipotle Chili

1 lb lean ground turkey

1 small onion, or 1/2 a larger onion

1/2 large green bell pepper

2 chile peppers in adobo sauce

2 garlic cloves

1 can hot chili beans

1 can 3 bean blend (or regular red kidney beans if tri-bean is not available.  I used Kroger’s Simple Truth Organic Tri-bean)

1 can of chili ready diced tomatoes

1 small can of original rotel

2 tablespoons of adobo sauce from can of peppers

1 tablespoon chili powder

1 teaspoon cumin

1/4 teaspoon cayenne

1/2 teaspoon garlic powder

1/2 teaspoon onion powder

1/2-1 teaspoon salt (start with 1/2 and taste, add more if needed)

1/2 teaspoon ground black pepper

Grease a large skillet with nonstick or olive oil.  Dice your onion, peppers and garlic and add to skillet with ground turkey.  Cook meat, stirring until crumbled and cooked through.  In crock pot, add remaining ingredients.  When turkey blend is done, add to crock pot and stir to combine all ingredients.  Let simmer on low for 6 hours, or until hot and bubbly.

And that’s it!  You can eat this with a small baked potato, or some crackers or a sandwich, or just on it’s own.  I hope you all enjoy this recipe as much as I did.  Now it’s time for me to get off the computer and start working around the house.  These closets aren’t going to clean themselves!

Chakra Balancing and Aura Repair….Just Goin’ In for a Tune-up

So this week I did something a little different.

I’ve been feeling really down in the dumps lately and can’t seem to pull out of it.  I am a firm believer in the power of positive thinking and usually when I get in these funks I can just take a moment to count all my blessings and pull right on out. 
But over the past month or two I’ve just felt like I’m poisoned inside my head and no matter what I do I can’t shake this negative energy.  I have been dealing with what I can only guess is anxiety, as in, there is a constant weight on my chest that makes me feel like something bad is going to happen or something is wrong.  I also have felt extremely lonely.  I attribute this to busy, conflicting schedules with Mitch and my friends.  I exist within a strange paradox in my life–in my job, I live the life and hours of the bar, which means my typical work-week is Friday through Tuesday, 9pm-4am.  However, my morals and extracurriculars no longer reflect that schedule and has become quite a bit more boring and traditional.  So the people I now share common interest with tend to live in a Monday through Friday, 8am-5pm world.  Because of that and Mitch’s new school schedule, I spend most of my days alone, only having personal interaction with people when I go into work and they are under the influence.  Sometimes it gets a little depressing. 

So with all that being said, I’ve just been down lately.  I am firmly against prescription medications like anti-depressants and mood elevators, and refuse to go that route.  (no offense to those who do take these, this is just my opinion and personal choice.)  On a whim and also as a sort of last resort, I paid a visit to a local shop downtown that sells a lot of holistic items and also is home to it’s own ‘spiritual center’ where they conduct everything from tarot readings to yoga classes.  On this particular day, they had a healer in the shop who was skilled in aura repair and balancing chakras. 

Well…..why not.  I decided to give it a whirl, even if I’m not a firm believer in all this stuff. 

I will stop here and kind of explain my religious and spiritual beliefs.  I usually do not speak about this sort of thing because I feel like your spiritual habits should be something personal for you and no one should be able to tell you you’re right or wrong.  But in the interest of this blog making sense, I suppose I should just briefly fill you in on my line of thinking.

I am not a religious person, so much as I am spiritual.  I believe there is a greater power out there, that there is a meaning to all this, this life, but I do not know what it is so I will not judge anyone on what THEY believe the meaning is.  What I DO know, is that energy is tangible.  You can use a device to measure the wavelength of my heartbeat, thus measuring my ENERGY.  So for me, if that energy gets imbalanced or tainted from being around more bad energy than good, then that’s probably gonna throw me out of whack.  And this is precisely why I decided to let a middle aged bald man in capri pants, covered in wiccan tattoos, conduct a chakra balance and aura repair on me.

(If you are unfamiliar with the term ‘chakra’ please familiarize yourself with the 7 basic chakras here . )

The reverend, ordained by the Church of Divine Light, was a very nice man, who spent no less than 45 minutes explaining his techniques to me, from the tools he was going to use, (everything from chimes and bells to oils and rocks and music.) to the placement of his hands so I could be as comfortable as possible.  Considering that I’m no idiot, being in a closed room with an unfamiliar man who is attempting to put me in a meditative trance and perhaps touch my chakras, you can go ahead and guess that during this session I never fully let my guard down, as I was ready at a moments notice to issue a swift kick to the family jewels if he tried any funny business.  After a lengthy introduction, I laid down on my back on a massage table.  He then placed various precious gems, crystals and minerals around and on my body and turned on some soothing music.  He then walked around my body with a bell and chanting a mantra while counting backward from 10, trying to guide me into a meditative state.  After I was relaxed (somewhat) he then went into his own head, placing his hands on or several inches above various areas of my body. 

Ok, I don’t wanna sound like a crazy person.  But either this guy really has something going on as far as transferring energy, OR he just has a medical condition that makes his hands boiling hot.  Because even at 6″ away from my body, I could feel the heat from his hands, like he was holding a space heater over me or something!

This went on for about 35 minutes before he slowly asked me to come back to the world of the living.  For homework, he recommended I get a small bundle of sage and start smudging all the negative energy off of me every time I leave work.  I left the building a skeptic, but only $25 poorer so I wasn’t too upset. 

Cut to yesterday morning when I woke up.  The first thing I noticed is that I was SORE. I have been at a stand-still in the gym for like 2 months and no matter what I do I can’t get sore.  Before I went to my chakra balancing session, I had done the same glute workout I’ve done for the past 2 months so it was nothing new.  But when I got out of bed I could hardly walk to the bathroom I was so sore.  Also, my honey and I actually had some intimate times early that morning, which I could count on one hand the number of times that has happened.  And overall I was just in a gee-golly terrific mood. 

Now maybe this is all mental.  Maybe the soreness is just a matter of coincidence.  Or maybe there’s something to this energy thing.  All I know is, I feel lighter, more positive.  Work wasn’t an act of torture last night.  So I’m gonna go back.  Maybe take advantage of some yoga classes at my gym.  I don’t see any harm in taking an hour of relaxation and reflection for myself each week.  And if there is some positive benefits to this aura repair and chakra balancing, then all the better.

On that note, I hope you all have a blessed and wonderful weekend. And get out and try something new!  You never know, it might just change your life.

Pizza-tow up from the dough up!!!

Hey everybody!  I hope y’all are getting to enjoy every last drop of summer 2014!  Over the past month, my little tomato garden has exploded into a rainbow of various shades of red, orange, yellow and pink.  I have had more tomatoes than I know what to do with and have went what I have deemed as “tomato crazy.”  Since one of my all time favorite things to eat is marinara sauce, I decided to give it a whirl with my own tomatoes, and I must say it turned out beautifully.  And what better way to enjoy this delicious concoction than on everyone’s favorite food–PIZZA?!  I have been making my own pizza dough for awhile now and had a lot of toppings in the fridge, so I threw it all together and it was amazing.  After posting a pic on Instagram and Facebook I got a lot of people asking me how to make it.  It is a little more detailed than just calling Domino’s so I’m here to guide everyone through the entire process, step by step.  Hopefully I won’t leave anything out!

Ok, first and most importantly, you need to set the mood.  Slip into something comfy and flip on the Frank Sinatra station on Pandora.

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Seriously.  I have made this pizza and sauce twice now, and this time, after serenading my sauce with Sinatra, it turned out better.  You also are gonna want to have a nice clean workspace, with plenty of elbow room and a sinkful of soapy dishwater to make cleanup easier.  I also like to keep a large “trash” bowl handy for the same reason.  Instead of making a million trips to the trash can, you can just chuck everything in there and dump it at the very end.

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Go ahead and preheat your oven to 400.

070While your oven is heating, we’re gonna start the process of prepping your tomatoes for roasting.  Gather all your ripest, reddest tomatoes.  For aesthetic purposes only, you want to use red tomatoes.  I know a lot of people prefer romas for making sauce, however, as you can see, I have used a mixture of better boys, heirlooms and cherry tomatoes and it turned out just as good.  I used quite a bit of tomatoes, as they varied in size.  But I would say if you are using standard medium sized tomatoes, you would want to use around 6 or 7.

073Also, at this point you want to go ahead and get your water pots going.  We’re going to blanch the tomatoes in order to peel the skin quickly and easily.  Blanching simply means dunking your tomatoes in boiling water, then ice water.  So go ahead and fill one pot with water and turn it on HIGH so it can start to heat to a boil.  You will also fill another pot with heavily iced water and set it beside it on the stove, but obviously not on any heat.

072Ok, while we’re waiting on that to boil, (remember, a watched pot never does) we can start prepping the tomatoes.  Using a small paring knife, you want to remove the core from one end and make a small, shallow “x” in the other end.

074075You should also take this opportunity to taste test.  YUM!

076Back to the recipe!

So once you have that all finished, your water should be boiling and it’s time for your little maters to take a bath.

077Using a slotted spoon, gently drop your tomatoes, a few at a time, into the boiling water for about 30 seconds, altering time depending on size.

078Pull the tomatoes out and immediately immerse them in the ice water pot for about 30 seconds.

079A perfectly blanched tomato should have skin that is wrinkling off the flesh.

080Go ahead and continue this process for all your tomatoes.   When you’re finished, don’t dump your hot tomato water!  You can turn it off, but don’t pour it out.  We can use that water later on to thin out your sauce if it is too thick.

Ok so go ahead and start peeling your tomatoes.  When done correctly, it should take no effort to gently pull the skin off the flesh.

082083When you have all them finished, go ahead and quarter them up into large pieces, around an inch in size, and spread them on a foil lined cookie sheet.

084Next comes the onion.  I always wait until I see how much tomato I actually use to determine the amount of onions and garlic.  This is also a matter of taste.  I wanted “roasted onion and garlic parmesan” sauce.  If you don’t like those flavors, don’t add them.  I personally used a whole medium yellow onion, diced it, and spread it around the tomatoes on the pan.

085Next comes my FAVORITE PART!!  GARLIC!!  I used a TON of garlic cloves of various sizes, but I would say maybe 7 normal sized cloves?  8?  It’s a matter of taste.  So then you chop those in halves or quarters depending on size and, stay with me here, it’s about to get wild, shove them INSIDE the tomato pieces!

087088This serves 2 purposes–1.) it will keep your garlic from burning in the oven and 2.) it infuses your tomatoes with yummy garlic goodness.

So after you’ve planted your little garlics into the tomatoes, you’re ready to oil and spice.  I don’t measure spices, sorry.  I liberally applied sea salt, black pepper and italian seasoning over everything, then drizzled it all with olive oil.  You can definitely at this point use fresh oregano and basil and I’m sure it would make it even better, but since all I had on hand was the dried spice, I made do, and it still turned out great.

089Time for the oven.  You wanna roast this for about 30-40 minutes in that 400 degree oven.  Keep an eye on your pan and make sure your tomatoes don’t get too done because they will shrivel, and make sure your onions don’t scorch.  It’s just perfect when your onions are browned.  Pull it out and let it cool for about 10 minutes until you’re able to comfortably touch it.  This is where a food processor is so handy.  It’s no secret I’m obsessed with my Ninja.  I just dumped everything from the pan into it, added some more of the above spices to taste, plus about 1/8th cup of parmesan cheese and pulsed for a few seconds and Voila!  You could probably also use a hand mixer.

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When everything is a nice even consistency, just pour it into a pan and let it simmer on low, covered but not sealed, so that steam can escape but the spatter can’t.  REMEMBER, ON LOW!  VERY LOW!  The last thing you want to do is scorch the bottom of your sauce and give a burned taste to all the hard work you’ve put in there.  This also is the time to utilize that tomato water from earlier if your sauce is a little thick.  Mine tends to turn out thin initially so I didn’t need the water, but you never can tell.  I let mine simmer for about an hour under a watchful eye and stirring consistently until it had reduced to a nice thick sauce.

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At this point I would let your sauce cool, then put it in an airtight container or mason jar and let it infuse in the fridge at least overnight.  With fresh made things like sauces and salsas, the longer the flavors have to marry, the better it is going to taste.

So now let’s talk about the dough.

Your sauce has been chillin’ for a day or so, and now you REALLY want this flippin pizza.  It’s time to start from the bread up.  I make a very simple, healthy dough using greek yogurt and whole wheat flour.  You can make this ahead of time as well and freeze it, or right before.  But beware–the consistency of this dough is EVERYTHING.  It is going to make or break your pizza.  Too wet and it’s going to be too doughy, too dry and you can’t work with it.  Go ahead and preheat your oven to 425.  Get out your ingredients, it’s gonna get messy.

nonstick

whole wheat flour

plain greek yogurt

1Cup measuring cup

garlic powder

salt

pepper

italian seasoning

rosemary

090091Again, I use my ninja for everything, so I sprayed the inside of it liberally with nonstick, but if you’re going to do this by hand, spray the inside of a large bowl.  Then you just add 1 Cup of plain greek yogurt, and 1 Cup of whole wheat flour, then add your spices to taste.  (again, I don’t measure so….sorry.)  At this point I just threw on my lid, and pulsed until I got the right consistency.  If you’re kneading by hand, know this will take a lot of working.  You may have to add more flour or more yogurt, depending on the day.  Also, make sure you spray your hands with nonstick before you start physically touching the dough.  Trust me, you’ll thank me for that tip.  The perfect dough consistency is pliable and easy to spread without tearing or sticking to everything it touches.

094Sprinkle your work space with more flour before getting your dough out to work it.  Roll it in a bit more flour, then start folding the dough into itself until it forms a nice smooth ball, and spray the top with nonstick.

095Now you want to put your dough ball in the middle of a pizza pan that has been coated with nonstick.  I really like the aerated pans, but if all you have is a cookie sheet, that will work too.  Start in the middle and just work your dough out with your fingers to the edges of the pan, until it’s all the same thickness and uniform in shape.  This amount of dough will make a medium sized 12″ pizza.

096Then it’s time to add that delicious sauce from yesterday.  (By the way, that amount of tomatoes should have made 1 rather large jar of sauce, so you should have enough for like at least 3 medium sized pizzas.) The amount of sauce you add is all a matter of taste, but since I love marinara I like to put a lot.

098Then a LITTLE bit of cheese, to give your toppings something to stick to.

099Now it’s time for toppings.  I made a deluxe of sorts, with things I had in the fridge already.  But put whatever you want!  I used pepperoni, bacon, banana peppers, onions and spinach.

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finally top it off with lots of cheese and it’s ready for your 425 degree oven for about 10-15 minutes.  102Your pizza is done when the edges are crispy and your cheese is starting to brown.

105And that’s it.  Time to enjoy!!

106I know this seems like a ton of work for one pizza.  why go through all that trouble when you could just order one from Pizza Hut and have it to your house in 45 minutes?  Well, I try to be aware of where everything comes from that is going into my body and it really doesn’t get any healthier than this when it comes to pizza.  You can’t beat the taste of homemade either.  And if you spend one day making a large batch of sauce, enough for several jars, then you have it on hand and can throw it on pizza or pasta for a quick and easy dinner later.  Remember, failing to plan is planning to fail, so making dishes ahead of time can really turn into a lifesaver when you’re trying to live a healthy lifestyle. I hope this “healthy” cheat meal is as delicious for you as it was for me.  Bon apetit!

 

Fast, Fresh Recipes Using Summer’s Bounty

Hey guys!  Another beautiful summer evening here in East Tennessee!  I’ve been a busy bee all evening, playing with new recipes and I would love to take a second to share them with you guys!

This all started because I had a windowsill FULL of overripe tomatoes from my garden.  These have been the first to ripen, so they’re a little small, some had a few spots on them…..they just weren’t SUPER great slicing tomatoes.  But what to do?! I’m certainly not going to waste them!  And I had 3 jalepenos that had just come straight from the little garden out back.  As I started digging around the house I realized I had a bag of diced bell peppers that I had stored back in March in the freezer.  I also had garlic and spices.  A quick trip to the store down the road for an onion and a lime could mean one thing……SALSA TIME!!!

Now, I am as guilty as the next person about buying canned salsa, and I’m here to tell you right now, YOU DON’T FRIGGIN NEED IT!  It’s just as cheap, a million times healthier and 548168416525 times tastier to make your own!  Especially if you have a garden, like moi.  Even if you don’t, buying a couple of tomatoes, peppers and onions will cost you next to nothing and make a crap ton of delicious homemade salsa.  Store it in freezer bags and you can enjoy it all year long!

Ok, so yeah, I don’t have an exact recipe really.  The beauty of salsa is that you can make it exactly as you like it.  Chunky or smooth.  Spicy or sweet.  Cilantro or no.  (NO WAY for me.  I HATE cilantro.  yeachhhh!!!!)  It’s your prerogative.  For me, I used what was around the house.  The amount of tomatoes I ended up having after removing the stems and bad spots came to around 2 1/2- 3 Cups.  Because I had 2 different kinds of peppers, I only used about 1/2 cup of bell peppers and 2 whole jalepenos ( seeds and ribs included!)  If you don’t like things too spicy, definitely only use 1 and remove the seeds (that’s where all the heat is.)  Also I should mention that mine were small as they came from my garden, and the ones in stores tend to be larger.  Try your best to buy organic or homegrown.  The difference in quality is unquestioned.  And I swear, knowing exactly what went into these beautiful veggies, digging the hole with my own two hands and being able to pick them a few months later to enjoy really takes taste to a whole other level.  Anyway, back to the recipe.

So you’ve diced up your tomatoes and peppers.  If you’re going to make a chunky salsa, make sure you dice your stuff up pretty uniform in size so one flavor doesn’t outweigh another.  I used a food processor (God bless my Ninja) so I just chunked it up without thought.  Next comes the onion.  I used about a 1/4 of a large onion.  Since the flavor is so strong I didn’t want it to over power, just compliment.  Then the garlic.  I used probably 2-3 good sized cloves.  I frickin LOVE garlic.  I could probably eat an entire bulb like an apple, so again, go with your own taste.  Finally I added sea salt, ground black pepper, and since I didn’t have cumin on hand, I improvised with chili powder.  Juice of 1 lime and I was ready to process!  Remember, as tempting as it is going to be to eat your salsa immediately, it’s best if you let it marinade overnight.  All the flavors mix together and it will taste completely different.  So that’s that.   If you like cilantro, throw that in.  If you want something sweet and different, substitute mangoes or pineapple for the tomatoes.  Add some corn and black beans if you want a heartier salsa.

I swear to God, I have made some pretty delicious things in my life, but this was by far one of the easiest and most delicious things to come out of my kitchen.  So fresh–UGH!!

(**side note, I ate mine with some simple sea salted pita chips, but you can use whatever you like.  I just didn’t want a strong salt flavor to take away from the beauty of the salsa.)

Fresh from the garden salsa ingredients, minus the bell peppers
Fresh from the garden salsa ingredients, minus the bell peppers
The finished product, after a quick spin in the Ninja.
The finished product, after a quick spin in the Ninja.

 

Another happy surprise I got tonight was finding a way to curb my craving for mashed potatoes!  Here in the south we love LOVE our taters.  Smashed, mashed, hashed, fried, baked or loaded…you name it, we’ll eat it.  Unfortunately that is part of why the south has an obesity epidemic on it’s hands, but that’s a rant for another blog.  So tonight I gave mashed cauliflower a whirl.  SO glad I did!  The consistency was perfect and after the right flavorings, you NEVER would have known it was simply steamed cauliflower.  This is yet another recipe that can be tailored to your individual taste, or altered by what you have laying around the house.  We’ll call mine “Garlic Ranch Parmesan Fauxtatoes!”  I chopped up one head of cauliflower, removing the core and any remaining leaves, then tossed it in a large pot, covered it with water and turned it on the stovetop on high.  I also threw in a few garlic cloves because, like I said earlier, I have a garlic fever and don’t wanna be cured.  Also I’m a huge fan of garlic mashed potatoes, so I thought, what the hell.  I threw a lid on the pot and let that sucker boil and steam on medium high for about 15 minutes, til it was really tender.  Then I drained the water and threw all of it in my Ninja.  (I told you I love that thing.  Best $100 I’ve spent in my kitchen.)  Sea salt, black pepper to taste, then I started adding light ranch greek yogurt dressing.  This is where things get custom.  I used Marzetti’s Simply Dressed & Light.  I added probably 1/4 cup initially, pulsed and added more.  All told, I used maybe 1/3 of the bottle???  I didn’t really pay attention.  I just added until it was the right consistency and had the right amount of ranch flavor for me.  OMG it was AMAZING!  This is a recipe I intend to make several times a week.  Did I happen to mention that 1 cup of cauliflower has 25 calories, compared to 1 cup of potatoes, which has 116?!  That means I can have 3x as much….right?

Grilled chicken with a spinach and cucumber salad and MASHED FAUXTATOES!!!  Try them!  Don't be scared!
Grilled chicken with a spinach and cucumber salad and MASHED FAUXTATOES!!! Try them! Don’t be scared!

 

Guys I hope you try these recipes and it inspires you to create some of your own.  The best meals are made of simple, fresh, wholesome ingredients.  Remember that and you can’t go wrong!  post me some of your favorite healthy recipes and I would love to re-post them to share with others!!

Until next time, stay happy and southern and enjoy the little things!!

 

 

3 month progress update

As of June 22, I have been on my healthy life track for 3 months.  Honestly, I am shocked and very proud of myself for sticking with it like I have.  With everything else in my life, when things got tough or I didn’t receive immediate gratification, I would just blow it off and slip back into my old habits.  And while the changes aren’t as dramatic as I had imagined, I’m pretty proud of how far I’ve come.  My expectations were set pretty high, and I guess I was imagining myself in a whole new rock hard bod at this point.  But life is not a hydroxycut commercial.  In real life, your before and after may be a little more subtle and take more time.  The toughest battle for me has been the constant self-comparison to Mitch’s progress.  We both started dieting March 22, he for his body building show in August and me because, well, if you can’t beat ’em join ’em.  His progress is astounding.  A weight loss of over 30lbs, hardly any body fat, cardio improvement.  His body is a 10!  And then here’s little ol’ me–womp, womp.  But I’m not going to belittle my success.  Mitch has always been an athlete who was able to modify his body quickly.  He wrestled through high school and college and has been body building for years.  He has “muscle memory,” so when it’s time for him to pump it up before a show, his body is like “Oh I remember this!  Let’s bring those muscles back! We’ve missed them!”  Whereas me on the other hand, I did nothing but drink competitively through college.  My idea of working out was taking the stairs instead of the elevator.  Muscle memory my ass.  My body says, “Muscle???  What’s this muscle you speak of??  Where’s the vodka?! We miss vodka!” So it has been a struggle.

With all that being said, I am so proud of my progress to date.  My arms have actual definition!  I am improving in weight each week.  The biggest thing is that I go to the gym 5 days a week without fail.  I now feel bad if I DON’T go, and I don’t hate it!  I am still holding all my weight in my midsection, (thanks mom, for that awesome gene.) but after seeing my photos side by side, I can really see a difference.  And this is the first time I’ve ever posted full photos of myself in a swimsuit in a public setting, so please be kind.  I am so excited to see how things are come September 22!

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STATS:

March 22, 2014                                                                               June 22, 2014

Height:   6’0″                                                                                       6’0″

Weight:   161 lbs                                                                                   148 lbs

Chest:      36″                                                                                             33.5″

Waist:     32.5″                                                                                         29.5″

Hips:       38.5″                                                                                          37.5″

Thighs:       22″                                                                                             21″

BMI:   21.8                                                                                                 20.1

Body Fat Percentage:    27.6%                                                            22.7%

So there you have it.  I am  most impressed with my body fat percentage.  When I first bought my caliper, I was shocked at how high my body fat was.  Dropping that number by 5% has been a better indicator than the scale of what kind of shape I’m in.  My goal is to lose 10 more lbs of fat and lower my body fat to 17%.  I am going to stop taking so many cheats now that vacation is behind me and really go hard on my diet.  My diet plans are pretty good right now.  I’ve started eating carbs again, but they are strategically placed and only come from ancient grains and fruit.  I aim to take in 150g of protein a day, but usually fall short of that goal.  As long as I break 100g I’m happy.

DIET:

Meal 1:  6oz Egg whites, 1 whole egg, 1/2c of plain oats, coffee with almond milk and stevia

Meal 2:  Protein shake (1 scoop vanilla whey, 1/2C berries, spinach, 2 tbsp PB2, 1/4 avocado, 1/2C liquid egg whites, 1/2C almond milk)

Meal 3:  1C fruit (melons or berries) and 4 oz lean protein

Meal 4:  1 serving of quinoa, 4 oz lean protein

Meal 5:  1-2C greens (spinach or broccoli), 4 oz lean protein

Snacks:  1 daily (piece of fruit, coconut milk ice cream, 2 tbsp peanut butter, Luna bar, dark chocolate…)

EXERCISE:

Monday:  Legs + 200 ab exercise and 30 mins HIIT cardio

Tuesday:  Back and rear delts + 200 ab exercise and 30 mins HIIT cardio

Wednesday:  Chest and biceps + 200 ab exercise and 30 mins HIIT cardio

Thursday:  Glutes + 200 ab exercise and 30 mins HIIT cardio

Friday:  Shoulders and triceps + 200 ab exercise and 30 mins HIIT cardio

Saturday:  1 hour steady state cardio

Sunday:  REST!!!

*Please remember that I am  not a physician or anything close to one.  I am not encouraging anyone to follow this because if you hurt yourself I would feel hella bad.*