Meatloaf

Hello,

This year is flying by so fast that I am afraid if I blink, I will miss it!!!  Between the Holiday Gatherings, Christmas Cheer & Work Deadlines…I have managed to neglect my beloved blog….sad, I know but rest assured I can’t stay away too long.  With that being said, I am here to share this amazing meatloaf recipe with you…super easy…somewhat healthy and fast….now that’s something worth celebrating!

1 pound of ground lean beef

1 pound of chicken sausage – bulk or casing removed

2 medium chopped carrots

1 cup of frozen spinach – drained – Trader Joe’s sells the perfect frozen spinach

½ chopped sweet onion

1 chopped red bell pepper

1 bunch of green finely diced onions

1 cup almond flour

½ teaspoon of salt and a generous amount of fresh ground black pepper

1 teaspoon garlic powder

In a large bowl, mix all ingredients together using your hands and place into a greased baking dish.  Bake for 1 hour and allow to rest before slicing.  I noticed the longer it cooled, the better it held together. It was delish!   

Enjoy!

Running and Exercise Update:

I have managed to sideline with myself with yet another unhappy knee….running has pretty much slowed down until I can get into the doctor for a check-up.  While I have no pain, I do have tightness and an occasional popping noise that somewhat concerns me.  I am staying active with weights, swimming, walking and cycling…none of which seems to aggravate the situation.  Thank goodness because I love my active lifestyle especially during this time of the year…so many treats and it really helps with stress.  For fun, I decided to give myself a little challenge that I named #operationnohibernation.  Operationnohibernation is a fun reminder to get out of bed early to workout and stay focused during this time of year.  Keeping the focus is my goal. I have no intention of hitting reset on January 1st ,  therefore, I don’t hit the snooze button in the morning!  Ok maybe once or twice, I am human after all! 

Of course this Season won’t pass me by without a few indulgences.  It’s all about balance, being positive, hydrating and moving!  

Cheers to staying STRONG and being HEALTHY!

Pumpkin Cake with Walnut Praline

Good Morning,

Happy almost Thanksgiving...WOW, where has the year gone!  T- Day is my holiday, I cook the entire meal for the family.  Since 2014 has been a year of cleaning up my act and being a better version of myself, I have decided to make this meal a bit healthier all while keeping up with tradition.  This morning I decided to do a test run and make  a healthier dessert instead of traditional pumpkin or apple pie.  These pumpkin cakes with Walnut Praline are made using no white flours or processed sugars and they are simply awesome!  Sometimes all it takes is a little effort and thinking outside the box.  

Cake: 

3/4 cup almond flour
1 Tablespoon Coconut Flour
1 teaspoon cinnamon
1 teaspoon pumpkin spice 
1/2 teaspoon sea salt
1/2 teaspoon baking powder
2 large eggs
1/2 cup organic pumpkin 
1 Tablespoon coconut oil, melted
3 Tablespoons of pure maple syrup
1 teaspoon of vanilla extract 

Cake: 

Mix all ingredients together using an electric mixer until smooth - use non stick cooking spray, grease ramekins and spoon mixture into each dish.  Bake at 350 degrees for 25 to 30 minutes and allow to cool. 

*I used ramekins to bake the cakes, plus I like the fact I can serve them directly to my guests this way.

Praline Topping: 

1/3 cup pure maple syrup
1/4 cup full fat coconut milk
3 Tablespoons chopped walnuts
1 Tablespoon butter

In a small saucepan, over medium heat combine all ingredients. Bring to a boil and stir, reduce the heat and allow to thicken.  This will take about 10 minutes.  Do not burn. 

Drizzle topping over cakes prior to serving! 

Endless options...serve alone or with a scoop of vanilla ice cream or whip cream!  

Enjoy! 

Wishing you all a wonderful holiday and don't forget to count your blessings and give Thanks!  I know I have so much to be Thankful about!  

Long Beach Half Marathon

Hello,

 I am proud to say I participated in and finished my first 1/2 marathon.  I spent most of this year running and training to cross that finish line and what an amazing experience!  Just wow!!!  I was honestly in tears at the finish because I never imagined myself doing such an event. I had made up my mind that running a half marathon was dream and something bigger than I was capable of achieving.  Running this race was on my bucket list for a long time...I would always start training and then let some short term fun goal effect my long term desire.  This year I set out to run that race and nothing was going to stand in my way.....not even myself! 

The actual race day was the final piece in my puzzle, I truthfully learned so much about myself & my body during the past 9 months of training.

•  I learned how to use this body to become stronger - not only physically but mentally.  
•  I learned how to overcome weakness and rely on my resources, friend & family. 
•  I learned who my true friends were - they were there every second cheering me on and        providing me with endless support when I wanted to quit. 
•  I learned there was a such thing as proper nutrition and hydration.
•  I learned I can do anything I set my mind to and most important, I learned to never give up! 

On race morning, I woke up ate my oatmeal with almond butter...got dressed (taped up the knees) gulped some water and headed to the start line with Gu in hand.  Up until this point, my race experience was a few "Turkey Trots" and a few 10k races.  I had no idea what to expect....I was a bit late due to traffic, parking ect but managed to still be there on time.  My plan was to start in "wave 2" with an expected finish of 2:15-2:30 however, by the time I used the outhouse (gross) and headed to my spot...wave 2 was in progress.  I was hoping for wave 3 but too far past the cut off, so I ended up running in wave 4 (slow group) which gave me a really slow start for the first 2 miles.  The start of the run was great...the energy and the crowd was amazing (25,000 people)....I rode that high for the first 5 miles...I remember thinking this is going to be a breeze if the whole race continues this way.  I was still feeling pretty good until mile 10 and then I had to rely on mental power to pull through to the finish.  So many people came out to show support, they dressed up in costumes while handing out high fives & goodies. They danced, they waved banners, they cheered and they gave their all to keep us pushing forward - the human spirit and overall experience will forever live in my mind.  I was so moved by all the support it was unbelievable. 

I crossed that finish line at 2:26....and I am proud to say I have already signed up for another race, my next half is February 1, 2015!  Here is to setting goals and going out there to chase them!  

Stay awesome!  

Brownies & Running

Hello

I am starting to think about the Holidays as we launch into October and all the delicious foods & fun.  I love Fall for so many reasons, the cool weather, scarves/boots and so many endless soup options. (I absolutely love hearty soups).  I can promise you this blog will not fall short on recipes.  Stay tuned...
My latest cooking adventure has been all about making the "healthy" brownie and YES, I think I have come close.  While not too low in calories, I can say it contains no flours, processed sugars or added fats or butter.  So far, I have made a traditional chocolate brownie and a blonde brownie (cause we all know blondes are more fun - LOL).  Both turned out awesome and did not last long at Cafe5400!  These are super easy to make and even easier to EAT...You've been warned!  

Ingredients:

Pam or Coconut oil cooking Spray - grease 8X8 Baking dish 
1 cup almond butter
1 cup almond flour
1/2 cup pure maple syrup or stevia drops (both are amazing) *use stevia to taste
2 large eggs
1 teaspoon vanilla extract
1 teaspoon baking powder
pinch of sea salt
1/2 cup sugar free chocolate chips - available at Whole Foods or Vitacost.com 

Traditional Brownies: add 1/2 unsweetened coco powder 

Blonde Brownies: leave coco powder out and add vanilla protein powder (I use the brand Muscle Pharm - Combat).

Everything goes into a mixing bowl...combine and bake in an  8X8 baking dish for 30 - 35 minutes at 350 degrees.  Cool, cut into squares and store in airtight container in the fridge. 

Enjoy!

Blondies

Let's chat about RUNNING: 

Oh my gosh, oh my GOSH....my half marathon is next weekend....Sunday, October 12, 2014!  I am super excited and nervous all at the same time.  While I have trained and I feel prepared - I still can't believe I am accomplishing a long time dream of mine.  I am nervous of actually running in a race with thousands of people but excited at the same time cause I know the energy of the crowd will move and motivate me.  It has been four years since my last official race, which was a 10k. 
I will keep you guys posted as I get closer...until then, wishing you all a wonderful week and reminding you to stay Awesome! 

Remember, it's all about sticking to the plan and not giving up....You can do anything you set your mind to....I am living proof of this...when I started training, I could barely run a mile without stopping!  

No EXCUSES!  

Still smiling after a 13.1 mile practice RUN!

Food Prepping is Key!

Hello,

I feel like life has been so busy lately that I am having a hard time keeping up with everything…as I like (problems of a classic Type A personality - LOL).  Oh well, I do what I can and forget the rest…that is my motto these days!  Life can certainly get hectic but it’s all about how you handle the situation and the outcome that really counts. Right?

This past weekend was all about food prep at Café5400.  I find spending a few hours on Sunday really makes all the difference in the world for me.  No last minute grocery store trips (saves money $$$) or having to think about what’s for lunch and dinner.  It’s all done and ready to go….who doesn’t love that?  This week involves a bunch of protein which is awesome because it keeps me full & stops the munching (win-win)! Here’s what’s cookin this week:

• Grilled 3lbs of carne asada – excellent on it’s own or with a quick avocado salad (fresh cubed avocado, cilantro, diced onion, fresh squeezed lemon, fresh diced tomato & salt & pepper).
• Whole Roasted Chicken – cut up and bagged….great on salads and with veggies.
• Roasted Butternut Squash and Green Beans- put everything on a cookie sheet, a bit of Ghee (clarified butter) smoked paprika, salt & pepper and roast at 375 degrees until crisp.
• Mushrooms – sliced and sautéed using coconut oil, fresh garlic, fresh basil and salt and pepper

Crockpot Meal - Thai Curry with Beef Brisket
Ingredients:
• 3 pounds grass-fed beef brisket (cut into 1.5 inch chunks)
• 1 medium butter nut squash cut into chunks - bite size pieces & I added  the remaining fresh cut green beans
• 2 small onions, coarsely chopped
• 1 Tablespoon coconut oil
• 2 Tablespoon yellow curry paste ( I used Green curry paste and extra Curry Powder from Trader Joes)
• 1 1/2 cups coconut milk (full fat)
• 2 Tablespoon coconut amino (You can substitute soy sauce)
• 2 Tablespoon apple juice
• salt and pepper to taste
Put everything in the crockpot on low for 8 hours. I put it in the fridge overnight and the flavors were even better on the second day!  Serve alone or with brown rice/quinoa.

Breakfast this week:

Protein Shakes & hard boiled eggs

Snacks:

Krave turkey jerky from Costco / raw almonds & dried figs /baby carrots and Sun Butter (sun flower butter…this stuff is amazing)!  

Fruit:

Apples

Roasted Mushrooms with Basil / Butternut Squash and Green Beans

Whole Smoked Chicken 

Steak

“By failing to prepare, you are preparing to fail.”
― Benjamin Franklin

Wishing you all a wonderful week and reminding you to be AWESOME!

Ice Cream - Vegan

Hello,


It's safe to say Southern California is officially experiencing a heat wave...we are in the high 90's this week and I say this kind of weather calls for some ICE CREAM! 

This frozen treat is super easy to make and only calls for a few simple ingredients.  The biggest item is the actual ice cream maker.  I have the Cuisinart Frozen Yogurt/Ice Cream Maker and it's super simple to use and clean (Bonus).  Just freeze the bowl 24 hours in advance and add your ice cream mixture!  Voila, that simple!!!

PS.  Worth every penny, once you experience homemade ice cream, there's no going back! 

Base:

2 cans unsweetened full fat coconut milk
pinch of sea salt
1 tablespoon of vanilla extract 

Sweeteners:

Pure Stevia 
Agave Nectar
Pure Maple Syrup
Coconut Sugar

Flavors:

Pistachio - almond extract and pistachios
Chocolate- coco powder and chocolate chips
Strawberry - fresh strawberries

I made pistachio tonight...get creative, there are so many great options.  Remember, No rules...just have FUN!  

Ice Cream, You Scream, We all Scream for ICE CREAM! Haha, it never get's old!

Ingredients 

Ice Cream is coming together!

Start to finish 20 Minutes!

Below is the Amazon link to the exact Ice Cream maker I am using. 

http://www.amazon.com/Cuisinart-ICE-21-Frozen-Yogurt-Ice-Sorbet/dp/B003KYSLMW/ref=sr_1_1?s=home-garden&ie=UTF8&qid=1410833608&sr=1-1&keywords=cuisinart+ice+cream+maker

Wishing you all an awesome week! 

Taco Salad

Hello,

Disclaimer: I used to be that girl who hated ice berg lettuce. In my mind it had zero flavor, zero nutrients and was basically water…so what’s the point?  Well the point is, I was wrong and I found a great way to put it to good use…making it a staple in my taco salad.  It has been warm here and I find this meal so satisfying yet light.  This is basically the perfect storm!

Ingredients: 

1 pound lean ground beef (you can use ground turkey or chicken as well) 
1 finely diced onion
2 cloves of finely diced garlic 
1 bunch of finely chopped cilantro
1 bell pepper finely chopped 
coconut oil 
1 head of Iceberg lettuce - cut into shreds

Seasonings:

Smoked paprika
Taco season
Garlic powder 

Toppings:

Nonfat Greek Yogurt ( I like low fat)
Fresh Salsa or Siracha
Fresh Avocado 
Pepper Jack Cheese 
Chopped Green Onions
Black Olives 

Fresh Tomato 

In a large pan, brown the onion, garlic and bell pepper using a bit of coconut oil.  Add your meat & seasonings and cook until done.  Add diced cilantro and combine. 

In a large bowl, finely shred your lettuce.  Next add your meat and start piling on the toppings of your choice.  You really don’t need salad dressing since you are using so many combinations of great flavors but I have included a picture of my absolute favorite dressing (Red Shell Miso Dressing).  This stuff is amazing and available at Costco.  

Yum!

This dressing is amazing and great on everything!

Today is a Great Day!  What are you doing to be AWESOME?
Wishing you all a fun and fit week!
Hugs & Cheer!

Cheesy Quinoa Bake

Hello

Last weekend during a shopping trip to Costco I was super tempted to buy the pre-package scalloped potatoes (they are amazing BTW) but deep in my heart, I knew it would end bad (me eating half the tray and regretting it soon after) there had to be a better option for some cheesy deliciousness.  This is what I came up with and it was satisfying to say the least.  

Ingredients: 

3 cups dry quinoa (1 cup dry)
1 package of frozen spinach – drained and defrosted 
2 tablespoons of diced sundried tomatoes
1 red bell pepper and 1 yellow bell pepper - finely diced
1 sweet onion - finely diced
3 cloves of garlic - minced
½ cup shredded parmesan 
¼ cup shredded pepper jack cheese
2 medium size eggs
6 ounces of non-fat plain Greek yogurt

Seasoning Used: 

Salt and Pepper
Smoked Paprika
Garlic Powder

Cook the quinoa and allow to cool to room temp.  (my secret to perfect quinoa…cook in a rice cooker) one cup quinoa and two cups water. Perfection ever time!  

Preheat the oven to 350 degrees.  Using a one quart casserole dish - spray with non-stick cooking spray.  Heat the olive oil & saute the onion, bell peppers, sun dried tomatoes, garlic and spinach until cooked through and soft. 

Meanwhile, combine the eggs, yogurt and cheese in large bowl and whisk together.  Add pinch of each seasoning. 

Combine the cooked quinoa, veggies and cheese mixture until fully incorporated. Place in your baking dish.  Top with a bit more of parmesan and bake until cheese is golden brown.  

So Yummy! 

Enjoy!

Wishing you all a fit & fun Labor Day Weekend!  Don’t forget to be awesome! 

Just a little Earthy Crunchy - Granola

Hello

Last week an office mate brought in granola from Panera Bread.  In a weak moment, I took a small handful just to realize it was full of processed sugar & oil.  I did not eat enough to regret it (make me feel bad) but it got my wheels spinning on how I could improve such a delicious treat and make it somewhat healthy.  While this recipe is certainly not low in fat because of the various nuts used, it is super filling & delicious. Let’s just say the first batch lasted less than 24 hours at Cafe5400 - whoopsie!  I could not stop eating it….yes, it’s that good!

Fantastic on its own but amazing with plain yogurt and fresh berries!  

1 cup sliced almonds

1 cup chopped walnuts

1/2 cup pitted and chopped dates

1/3 cup unsweetened shredded coconut

1/4 cup coconut oil - melted

1/4 cup almond flour - sold at Trader Joe's or Whole Foods

2 tablespoons pure maple syrup

1 teaspoon vanilla extract

pinch of ground cinnamon

pinch of sea salt

Preheat the oven to 350 degrees.  Line a baking sheet with foil or parchment paper.

Mix all ingredients in a large bowl.  Combine everything together. Turn out on a baking sheet and spread into an even layer.  Bake for 15 minutes and allow to cool completely.  Allowing to cool will form clusters. 

All ingredients in a bowl.

Ready to be baked! 

Baked and Cooling 

Ready to EAT!

Let’s chat Running & Motivation: 

I recently went to Sport Chalet to get a birthday gift for my dad and while checking out I saw all these “I’d rather be _______” license plate frames hanging on the wall.  While the cashier was ringing up my purchase, I asked “how much are the frames?” She responds, “oh, they are free - which two would you like?”  I glance at them all and decide on the “I’d rather be running” frame.  I figure I finally qualify as a runner…I get up when rest of the world is sleeping to run, I have officially suffered a “running” injury (no fun by the way) and I am signed up for my first half marathon in October…what more do I need right?  So with pride, I officially consider myself a runner and advertise it to the world. 

Speaking of which, tomorrow I am setting out for 9 miles!  To be honest, running any amount of distance always makes me nervous – nervous in a good sense!  It’s the only activity I truly mentally prep for…I go through the full checklist: 

• Is my Garmin charged? Where is my chest strap?
• What clothes/shoes will I wear?
• Fill up the water bottles.
• What sort of nutrition?
• Don't forget the Sunscreen. 
• Cue the tunes! 

Even through all of this, I would not change it for the world…the sense of accomplishment outweighs it all!  

How do you convince yourself to work out when you don’t really feel like it?

YOU NEVER REGRET A WORK OUT – I have never finished a workout and said to myself “man, I wish I never did that”.  A great work out is the best medicine in the world…think of how good you feel when you are done!  

SHOWING UP IS HALF THE BATTLE – I work out in the early morning (4:30a) to be exact and NO it’s never easy peeling myself out of bed. My reward is how I am going to feel the rest of the day!  I lay out my clothes the night before and once I am up, there is not turning back.  I am committed!  

REMEMBER WHY YOU STARTED – This one is super important.  I think back to January before I started eating clean and staying committed to my plan, I had so many “un-happy” days….I would start something, dream big and before I knew it, I was pushing my goals down the road for a quick instant feel good fix.  I gave myself a million excuses and never completed what I set out to accomplish.  Staying on track means never looking back and not having to start over numerous times!  Set goals & crush them!  The rewards are huge and deserving! 

I end this post with a reminder, keeping up a healthy lifestyle and being active is important as we all know... if not, you could end up looking like this.....LOL

Wishing you all a fun and fit weekend!  Go out and be AWESOME! 

Delicious Egg Scramble (Vegetarian friendly)

Hello

I seriously believe eggs are one of the most under rated proteins available.  Eggs are so versatile and in my opinion, they can be served not only for breakfast but lunch & dinner too.  Last weekend in a moment of not feeling like going to the grocery store, I had to get creative and whip up a meal with ingredients on hand.  This egg scramble was the result and it was nothing short of awesome!  In fact, it was so good that it will make the weekly rotation for sure! 

Ingredients: 

8 eggs (4 yolks and all 8 whites)
1 medium sweet potato – pre- baked and cut into cubes
2 vegetarian “Morning Star Sausage Patties” – cooked and crumbled 
5 basil leaves- shredded 
Fresh oregano finely chopped – appx 2 tablespoons
Olive Oil for cooking 

***Fresh avocado and salsa for serving 

Seasoning I used:

Salt and Pepper
Smoked Paprika 
Garlic Powder 

In a large non-stick frying pan, heat olive oil.  Add vegetarian sausage patties and allow to brown.  Remove from pan and crumble.  Add cubed cooked sweet potato and cook till lightly browned and crisp.   While that is cooking, mix the eggs in a separate bowl and combine with seasonings.  Add the eggs, “sausage” and herbs and cook until completely done.  Serve with fresh avocado and salsa.  

On a side note, I love Morning Star products (I am not a vegetarian) but their products are tasty and fairly healthy.  While breakfast sausage is the bomb, it is usually full of fat and grease.  I found these to be a reasonable alternative without sacrificing too much flavor.  Trader Joe’s sells a house brand that is really good too.  Give it a try…be open to new ideas, you never know, you just may like it! 

I forgot how much I enjoyed egg scrambles….get creative, the options are endless with this one! 

Enjoy!