Author Archives: AlyciaNewer posts → June 23, 2010
Meat and veggies = good for you.
Grains and legumes = bad for you.
More on that in another post.
A diet of only meats, vegetables, good fats, some fruit and some nuts is ideal. And that’s all that we eat, for the most part. However, every once in a while, the memory of a great homemade pasta dish, or a slice of doughy pizza comes floating into our heads. Do we give in, and indulge? Every once in a while. Do we knock it out of our heads and continue making a delicious meat and vegetable-based meal? Almost always. Or do we find a way to satiate that craving without compromising our healthy diet? Yes!
PASTA: You can twirl it on your fork, slurp it up off the plate, serve it with sauce, veggies or meats.
SPAGHETTI SQUASH: You can twirl it on your fork, slurp it up off the plate, serve it with sauce, veggies or meats.
Hmm…. I think we’re onto something. Here’s a healthy way to enjoy your favorite pasta dish without feeling bloated, tired or crappy afterward.
Cut the spaghetti squash in half ( use a sharp knife, a non-slip surface like a towel, and be very careful and slow) and scoop out all of the seeds and the stringy stuff in the middle. Cook one of two ways:
OVEN: Place both sides down on a cookie sheet and bake for about 45min – 1 hour, or until the outside softens and the inside is all a darker shade of yellow and is more translucent than before cooking.
MICROWAVE: Poke some holes in the skin of the squash. Cook each side separately, face down on a plate in the microwave for about 8-10 minutes each ( check on it halfway through).
While that is cooking, cut up chicken breasts and boneless thighs into bite-sized pieces. Place them in a pan with enough olive oil to cover the bottom of the pan.
Chop up some broccoli, red onion and white mushrooms and toss into the pan with the chicken.Stir and add sun-dried tomatoes from the jar, garlic, and balsamic vinegar.
When the squash is cooked, turn the halves over and let the insides cool a little. Then use a fork to scrape along the sides to get spaghetti-like strands of the squash.
Serve the squash with the veggies ontop, and a side of avocado, if you have it handy.
Buon Appetito!Posted in Recipes | Tagged Chicken, Vegetables | Leave a comment June 18, 2010
Brussels Sprouts are a tiny green vegetable, belonging to the same family as cabbage, kale, broccoli and collard greens ( some of our favorite things to cook!). They are a great source of Vitamins A and C, folic acid, and dietary fiber.
As delicious as they are, Brussels sprouts have gotten a serious bad rap over the years. Images of little kids pushing them to the side of their plate, and the memory of a horrible sulfurous odor when they were being (over)cooked, may even have YOU thinking that you don’t like them! But you’re in luck, because they’re so much better than you remember!
Brussels sprouts do look like small cabbages, but their texture is dense and soft, and their flavor is almost buttery. They are a deliciously filling side dish, perfectly suited for a post-workout meal. And if they aren’t overcooked, they don’t smell bad or weird at all. If you haven’t tried Brussels sprouts in a while, or if you’ve never cooked them yourself, its about time to step out of your comfort zone, and just DO IT!
In a large pot on the stove , boil about 3 or 4 cups of water, or about 1/2 container of No Salt Added chicken broth and a cup of water. While that is coming to a boil, chop off the extended ends of about 20 Brussels sprouts so that they are each oval shaped. Rinse and then plop them into the boiling water or broth. Lower to low heat and simmer for 15-20 minutes.
Meanwhile, cook 3 or 4 strips of bacon, cook until crispy, then break into smaller pieces once they are cooled. Got some mushrooms in the fridge? Slice and cook them in the bacon fat.
Once the Brussels sprouts are soft and the mushrooms are done, drain the water from the Brussels sprouts pot. Pour the mushrooms and remaining bacon fat into the pot, and sprinkle the bacon pieces on top.
Close your eyes, erase all of your bad memories of this misunderstood vegetable, and enjoy!June 16, 2010
When I’m home alone and cooking for a party of one, my desire to cook a spectacular meal (and therefore produce a massive amount of dirty dishes) is usually non-existent. And some nights, my desire to cook ANYTHING, let alone a grand feast, is barely there either.
What’s a girl to do?! Fast food? Gross. Take Out? Takes too long, and requires driving. Order In? Can’t wait that long. Hungry now! Eat out? Too expensive. Plus, all of these options aren’t ideal because I don’t know how the food was prepared, and I can’t account for the quality of ingredients.
And then it dawns on me…not every meal has to be the result of creative culinary genius. Sometimes, just making an old standby is a great way to get dinner made quickly, and ensure that you continue to treat your body with some respect.
10 minute chicken and veggies is my old standby. It’s so easy, it’s barely considered a ‘recipe’. Don’t forget to triple or quadruple the ingredients to make sure that you have leftovers for lunches during the week.
Slice 2 chicken breasts lengthwise into strips and place in a pan with a little bit of water ( about a cup) and cover.
While that’s cooking, rinse and chop up some broccoli, squash (cut into rounds), white onion, and red peppers ( cut into strips).
Turn the pieces of chicken, and drain the water when the chicken is white on both sides.
After the water is drained, add a liberal amount of olive oil, the chopped veggies, black pepper, garlic powder and any other seasonings that you like. Cover again and cook until the chicken is white all the way through, and the veggies are softened, but still a little crisp.
Ten minutes from when you started, you’ll be sitting down to relax with a simple, yet delicious dinner that was quicker, cheaper, easier and healthier than any other option.
Go ahead, pat yourself on the back for making a good dinner decision.Posted in Recipes | Tagged Chicken, Vegetables | Leave a comment June 12, 2010
Press 3 x 5
AMRAP 10 Minutes
5 Ring Rows
10 DB Push Presses
As we stumble into the kitchen after a grueling workout, ravaged and ready to eat just about anything, our meal making decisions become quite easy ask we ask ourselves, “Does what we’re about to cook include a lean meat? A vegetable? A source of good fat?” if the answer is Yes, then we make it and we eat it. If the answer is No, we continue to pair up the ingredients in our fridge until we find a combo that works.
The meal below fits the bill perfectly!
Lean Meat: Strip Steak
Veggie: Asparagus, broccoli, tomato, onion, pepper and spinach
Fat: Avocado, olive oil and/or butter
Rinse and chop up some locally grown asparagus, cherry tomatoes, white onion, yellow or red pepper, and broccoli. You can leave them in pretty big, 1 or 2-bite chunks. Rinse some baby spinach and leave that aside.
Place two grassfed beef steaks (ribeye or strip steaks are great, depending on your preference) in a skillet with generous amounts of olive oil (as shown below) or ample amounts of creamy pure butter (Kerrygold Pure Irish Butter is made from grassfed, pasture raised cows in Ireland, and is sold at Trader Joe’s).
Add the sliced onion and sprinkle on some salt and a peppercorn blend, or Trader Joe’s ‘Everyday Seasoning’. Cover with a lid and cook for 5-7 minutes on that side ( time really depends on the thickness of the steak and your preference for doneness) and then flip.
While the other side of the steak is cooking, place the remaining veggies (without the baby spinach) into another pan and sautee with olive oil and garlic or garlic powder. Cook these until the asparagus is not hard, but just a little crunchy. About 5 minutes.
Slice a ripe avocado ( serving size shown here is about 1/2 of an avocado) and place it on the plates. Put the raw baby spinach down on the plate, then the veggies on top, and the steak on the side. Start eating the veggies first, as steak always tastes best about 5 or 10 minutes after it comes off the heat.
If you cooked 2 whole strip steaks, and you’re only feeding 2 people, well then you’re in luck! You’ll have plenty of leftovers for tomorrow’s breakfast ( steak and peppers with eggs), lunch (sliced steak salad with tons’ of veggies) or dinner (steak with roasted veggies and sweet potato).
Happy Eating!Posted in Recipes | Tagged Meat, Vegetables | Leave a comment June 5, 2010
For those of you “in the know”, you’re probably aware of the amazing flavor and heartiness of locally grown vegetables. Industrial complexes and sprawling shopping centers aside, New Jersey still is, in fact, the Garden State.
If you’re newer to the whole ‘locally grown’ thing, and still find comfort in the convenience of your local supermarket, you might want to check out the Collingswood Farmers Market . It’s really easy to get to, has parking, and is small so you’ll never get overwhelmed. Best of all, all of the vendors there only sell REAL FOOD ( and some pies…but hey, they are baked with love, so its all good).
We recently cooked up some amazing asparagus in the oven. Asparagus is incredibly simple to prepare and cook. We added a few more ingredients to add some depth to this savory summertime side.
Rinse the asparagus and cut off the really hard ends. Slice a small amount of white onion lengthwise and leave in long strips. Slice up some portobello mushroom, green pepper and some broccoli florets. Combine all of them on a baking sheet with liberal amounts of olive oil. Add some seasonings (garlic powder, red pepper flakes, black pepper and sea salt…whatever you like).
Bake in the oven for about 12 minutes, turning the pieces over about halfway through. If 12 minutes isn’t enough, cook until the mushroom looks done and the asparagus softens.
EAT! Eat as much as you want. It’s all good for you.Posted in Recipes | Tagged Vegetables | 1 Comment June 2, 2010
YES! This recipe contains the magical ingredient – Bacon.
Would you think anything less of us for our first recipe on the website?
Peel and cube a few sweet potatoes (figure you’ll need about 1/4 to 1/2 per person tonight, and save the rest for tomorrow as a snack). Stick them into a pot of boiling water for 20 min. Meanwhile…
Cook 2 thick strips of nitrite and nitrate free bacon (we got ours at Whole Foods) in a frying pan until crispy. Halfway through the cooking, pour some of the bacon grease out into the pan that you’ll cook the kale in later. You’ll be happy you did that.
Chop up some broccoli into really small florets and steam on the stove for just a few minutes. While those are steaming, cut a bunch of kale into squares ( remove the thick stems) and rinse. Add the broccoli and kale to the pan with that leftover bacon grease. Add the kale in small portions to make sure it all gets coated with the grease.
Once the bacon is just about done, put the peeled and rinsed shrimp into that pan to soak up the bacony goodness, and to cook briefly ( 1-3 min on each side).
Once all of the kale is coated and cooking ( about 5 min after all of the kale is in the pan), then grind some pepper on it and add some raisins, if you’re so inclined. It’s up to you.
Drain the sweet potatoes and sprinkle with cinnamon.
DINNER IS SERVED