“Kitchen sink” Fritatta..- Wednesday Weekly Recipe post

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THIS, dish, is honestly, one of the most awesome culinary tidbits..A Fritatta is SERIOUSLY, one of the most versatile, healthy, quick, EASY meals to make- with WHATEVER you happen to have 😉  I used my medium skillet for this one, it was late, we were hungry, I was running out of stuff, BUT we ALWAYS have eggs..ALWAYS have some sort of veggies, and meats ..so ..get busy!!  😉  sautee whatever mix of stuff you happen to have..(mind you- NOTHING is “off limits” for this dish..) I used some grass fed BUTTER to sautee this in..>.. mmmm BUTTER…..( or you may use olive oil if you prefer)  Be creative 😉 get everything nicely sautee’d and soft. On the side, whip some eggs up ( with or without some cream, or broth for posterity)  pour egg mixture over your sautee mixture, cook until set a bit. If you add cheese, (or not) you may want to brown it a bit, so- set under a broiler for a few minutes, and wallah!

This is the best option, because it is a virtual crowd pleaser. You can tame the meatlover, or the vegetarian, the Paleo person, the Keto person, and pretty much just anyone who likes food. It is also great for breakfast, lunch and dinner too 😉 also served hot, room temp or cold..;-) win win win win!!  As always , I highly recommend using only the cleanest food available in your area, free range , grass fed, organic.. Health is Wealth.   ENJOY!

 

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What a Keto – Paleo- Low Carb – breakfast looks like – Saturday Weekly Recipe Post

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How easy is THAT 😉

Happy, Healthy Holidays ! – Wednesday Weekly recipe post

 

 

~KEEP CALM, AND KETO ON~

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HAPPIEST, HEALTHY HOLIDAYS, TO YOU AND YOURS

Brian and I have been following this eating plan since October.

I have NOTHING but GREAT things to report, and say about this WOE. Since exploring, and applying the science of completely removing sugar, and refined carbs from our diets, and increasing our healthy fats, adapting our proteins for our individual body weights, we both have had incredibly, AMAZING results happening to the both of us, including excessive energy, most amazing menu planning, and vast food selections that are truly fit for royalty.

I, personally have experienced a 6.2K weight reduction, increasing my lean body mass and my total body fat percentage to 21%. Brian has increased his LBM by .5KG so far. The best part of this, is for the ones who DO need to lose weight,(FAT), your lean body mass, is INCREASED, and inches disappear in those areas where they need to 😉

That being said, we have decided to stick to this plan for a few more months, regardless, as we both feel so healthy, light, and fit. The science of this plan is complex, yet simple.. all it is ( in a nutshell) is switching carb intake for healthy fat intake, and increasing your proteins to match your LBM (Lean Body Mass). It makes TOTAL sense, and really follows the basics of a caveman/Paleo type plan, and by the way we feel, and have been having strength gains in the gym, along with our increased energy, plus the fun creative aspect of getting to plan meals based on the macros we need, it has become a lifestyle in only 8 short weeks.

I am posting this for the holidays, because all the foods in my picture, are FOODS WE GET TO EAT.. YUP.. that pizza, has a crust I made from CAULIFLOWER..and it stays right in my macros. Chocolate is 85% cocoa, SO good, the Avocado is my daily staple, as is Salmon, Chicken, Beef, Pork Cheeses, Eggs, and BACON.. (YUPP!)  these are just a FEW of the choices we have! I haven’t even TOUCHED on desserts yet.

For my Christmas day,(it is only my husband, and I)  I am missing my family in the States SO VERY MUCH,  so I will celebrate in my own style this year…we will imbibe on a few “adult cocktails” (Bloody Mary’s), THEN- chow down on an amazingly perfect cooked (rare) prime rib roast, topped with bernaise’ sauce, with a side of avocado..just BECAUSE, THATS WHAT I WANT 😉  AND, the best part? all of this, will be EASILY within my macros, and is part of my CHOSEN WOE ( Way of Eating) ..

It’s NOT a “diet”, it’s a conscious, healthy choice in what we CHOOSE to fuel our bodies with. I prefer to fuel MY bad ass machine with FAT, I prefer burning FAT, and treating all my cells and organs with the energy they will best sustain from, protein, and healthy fats. My body produces all the glucose it needs. I want to live my next 50 years, in the best health of my life..

Just watch me 😉

 

It’s just the way we eat – Wednesday Weekly recipe post

It’s just the way we eat 😉

A picture speaks 1000 words …

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Black Bean Burrito Bake – Wednesday Weekly Recipe Post

Black Bean Burrito Bake

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Makes 4 Burritos

  • The Stuff you need:

  • 1 (7 oz can) chipotle chilis in adobo sauce
  • 1/2 cup sour cream
  • 1 (15-ounce) can black beans, rinsed, drained, and divided
  • 1 cup frozen whole-kernel corn, thawed
  • 4 (8-inch) flour tortillas (I use whole grain tortillas)
  • Cooking spray
  • 1 cup salsa
  • 1 cup shredded Monterey pepper jack cheese ( or plain if you don’t prefer spice)
  • Chopped avocados, onions, lettuce, tomatoes, olives, cilantro and jalapeno’s for garnish

What to do with the Stuff:

  • Preheat oven to 350°
  • Remove one chile from can
  • Chop chiles & reserve remaining adobo sauce and chiles for another use
  • Combine sour cream and chile in a medium bowl; let stand 10 minutes
  • Place half of beans in a food processor; process until finely chopped
  • Add chopped beans, remaining beans, and corn to sour cream mixture
  • Spoon 1/2 cup bean mixture down the center of each tortilla
  • Roll up tortillas; place, seam side down, in an 9 x 13-inch baking dish coated with cooking spray Spread salsa over tortillas; sprinkle with cheese
  • Cover and bake at 350° for 20 minutes or until thoroughly heated
  • Serve with listed garnishes
  • This dish can be made in advance and chilled; just bring it back to room temperature before baking.

Herbed Chicken Parmesan – Wednesday Weekly recipe post

Herbed Chicken Parmesan

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serves 2-4

The Stuff you need:

  • 3/4 c grated fresh Parmesan cheese, divided
  • 1/2 cup dry breadcrumbs/panko blend
  • 1 tablespoon minced fresh parsley
  • 1 tablespoon chopped basil
  • 1/2 teaspoon salt, divided
  • 1 large egg beaten
  • 1 pound chicken breast tenders
  • 1 tablespoon butter
  • 1 1/2 cups tomato sauce
  • 2 teaspoons balsamic vinegar
  • 1/2 teaspoon black pepper
  • 1/2 c shredded provolone cheese

What to do with the Stuff:

  • Preheat broiler to 400F
  • Combine Parmesan, breadcrumbs, parsley, basil, and some salt in a shallow dish
  • Place beaten egg in a shallow dish
  • Dip each chicken tender in egg; then dredge in the breadcrumb mixture
  • Melt butter in a large nonstick skillet over medium-high heat
  • Add chicken; cook 3 minutes on each side or until done, Set aside
  • Combine salt, pasta sauce, vinegar, and pepper
  • Pour the sauce over chicken in pan
  • Sprinkle evenly with the remaining Parmesan and provolone cheese
  • Wrap handle of pan with foil, and broil 2-4 minutes under the broiler until the cheese meltsNote:

Uber EASY- Roasted Chicken- Wednesday Weekly Recipe post

UBER EASY, Roasted Chicken

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serves 2-4

ALWAYS buy clean, range fed, organic, grass fed, cage free, healthy, whole, cleanest foods available 😉

Paleo friendly, Gluten Free, Dairy free

The Stuff you need:

  • 3-4 pound roasting chicken

  • 2 medium onions

  • 2 carrots

  • 2 stalks celery

  • potatoes (optional)
  • 1 bulb garlic

  • olive oil

  • salt & pepper, garlic powder to taste
  • 1 lemon. lime or orange, or onion (to stuff inside)

  • 1 small bunch fresh thyme, rosemary, bay or sage, or a mixture of all 3

What to do with the Stuff:

  • Preheat oven to 475°F
  • Take your chicken out of the fridge 45-60 min prior to baking
  • Trim off excess fat, and stuff underneath breast skin on either side
  • Liberally salt and pepper the chicken, set aside (you may do this the night before, and leave uncovered in fridge)
  • Chop veggies into nice sized chunks
  • Separate garlic bulb into individual cloves, leave them unpeeled
  • Put all the veggies and garlic into the middle of a large roasting tray, drizzle with olive oil, salt & pepper to taste
  • Drizzle the chicken with olive oil and additional garlic powder, salt and pepper to taste- rubbing it all over the bird
  • Cut lemon or lime or orange or onion in halves or quarters
  • Put the fruit or onion inside the chicken’s cavity, along with the fresh bunch of herbs
  • Place the chicken on top of the vegetables in the roasting tray and put it into the preheated oven
  • Turn the heat down immediately to 400°F and cook the chicken for 1 hour and 20 minutes
  • Baste the chicken halfway through cooking
  • If the veggies look dry, add a splash of water to the tray to stop them burning
  • Chicken should be @ 160-165 on an instant read meat thermometer inserted between thigh and breast
  • When cooked, take the tray out of the oven and transfer the chicken to a board to rest for 15 minutes

MMMMMMM, ROAST CHICKEN!!

Slow Cooker Chicken and Dumplings- Saturday Weekly Recipe post

Slow Cooker Chicken and Dumplings

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Serves 4

The Stuff you need:

  • 4-6, boneless chicken breast halves (may use frozen if you want)
  • 2 tablespoons butter
  • 2 (10.75 ounce) cans condensed cream of chicken soup
  • 1 (14 ounce) can low sodium chicken broth
  • 1 onion, finely diced
  • 4 cloves garlic chopped
  • 3 stalks celery chopped
  • salt, pepper, dried parsley, garlic powder, and onion powder to taste
  • 1 bag frozen mixed veggies, (peas carrots corn)- thawed
  • 1 package refrigerated biscuit dough, torn into pieces
  • Pillsbury’s Grands Homestyle Buttermilk biscuits work really well
What to do with the Stuff
  • Place the chicken, butter, soup,broth, and garlic and onion in a slow cooker
  • Cover, and cook for 6 hours on low
  • Shred chicken breasts, return to cooker
  • About 90 minutes before serving, add  torn biscuit dough in the slow cooker
  • Make sure you push them down into the liquid mixture a little, so that they get cooked on the tops, too and saturated with the chicken
  • Add mixed veggies
  • Turn cooker onto high for remaining time
  • Cook covered for 90-120 minutes, until dough is done

Asparagus and Mozzarella Stuffed Chicken Breasts- Wednesday Weekly recipe post

Asparagus and Mozzarella Stuffed Chicken Breasts

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Serves 2
The Stuff you need:
  • 2 large skinless, boneless chicken breast halves
  • salt, black pepper, garlic powder, onion powder, and lemon pepper to taste
  • 8 asparagus spears, pre steamed trimmed – divided
  • 1/2 cup shredded mozzarella cheese, divided
  • 1 egg beaten
  • 1/2 cup Italian seasoned bread crumbs mixed with panko
What to do with the Stuff:
  • Preheat an oven to 375 degrees F (190 degrees C)
  • Grease baking dish or pan (8×8)
  • Place each chicken breast between two sheets of heavy plastic (Ziplock freezer bags work) on a solid surface
  • Firmly pound the chicken with the smooth side of a meat mallet to an even thickness of about 1/4 inch
  • Sprinkle each side with your chocen spices, coat well, rub in
  • Place 4 spears of asparagus down the center of each chicken breast
  • Spread about 1/4 cup of mozzarella cheese over the asparagus
  • Repeat with the other chicken breast
  • Roll the chicken around the asparagus and cheese to make a tidy, compact roll
  • Dip in eggwash, then into crumbs fully covering each breast roll
  • Place the rolls seam sides down in the prepared baking dish
  • Bake in the preheated oven until the juices run clear when pricked with a fork, about 30 minutes
  • An instant-read thermometer inserted into the center should read at least 165 degrees F (74 degrees C)

Easy Mushroom Risotto – Wednesday Weekly Recipe post

Easy Mushroom Risotto

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Serves 4

The Stuff you need:

  • 7 cups vegetable or chicken or beef broth
  • 1/4 cup extra virgin olive oil
  • 1 large Spanish yellow onion, diced
  • 8 garlic cloves, minced
  • 8 oz crimini mushrooms, sliced
  • 8 oz white mushrooms, sliced
  • 2 tablespoons butter
  • 2 cups Arborio rice
  • 2/3 cup grated Parmesan cheese
  • salt and pepper to taste
  • chili pepper flakes to ttaste
  • chopped fresh parsley for garnish

What to do with the Stuff:

  • Heat 1 tablespoon olive oil in a large skillet over medium heat
  • Add 1/2 of the onion saute’ until translucent, about 5 minutes
  • Add half of the garlic and chili pepper, and cook for another 2 minutes
  • Add butter, 1 tablespoon olive oil, and mushrooms and saute for 5 minutes until mushrooms are lightly browned
  • Season with salt and pepper
  • Remove from heat and set aside
  • Heat the remaining olive oil in a saucepan or dutch oven over medium heat, and add remaining onions
  • Saute until translucent, about 5 minutes
  • Add remaining garlic and cook for another 2 minutes
  • Add the rice and stir, coating the rice with olive oil and toasting until opaque, for 3 minutes
  • Add 1 cup of broth and cook, stirring, until all the broth is absorbed by the rice
  • Continue to cook ,add the remaining broth (half a cup at a time), allowing it to be fully absorbed by the rice before adding more
  • This will take around 45 minutes until the rice is cooked and creamy
  • Fold in mushrooms, and stir in grated parmesan cheese
  • Season with more salt and pepper, and chili to taste
  • Garnish with fresh chopped parsley