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!  

3 Bean Salad and Farmer's Market Fritatta

Hi, 

I ventured out and tried a couple of new recipes this week.  They were easy to make and perfect for this hot summer weather...Nice & Light! 

Three Bean Salad 

½ onion finely - chopped

1 orange bell pepper – finely chopped

1 bunch of parsley – finely chopped 

1 jalapeno – finely chopped

1 bunch of green onions – finely chopped

1 can organic garbanzo beans – drained and rinsed

1 can of organic red kidney beans – drained and rinsed

½ pound of fresh green beans – cut into bite size pieces and blanched. 

Fresh basil – sliced 

Dressing:

½ fresh squeezed lemon juice

¼ cup olive oil 

2 tablespoons apple cider vinegar

1 tablespoon maple syrup 

3 tablespoons Dijon mustard 

Chop all vegetables, rinse/ drain garbanzo & kidney beans.  Boil a pot of water to cook the green beans and combine in a large bowl.  I made the dressing in my blender.  Add all ingredients to blender and mix.  Combine the dressing with the beans and allow to marinate in the fridge (overnight) if possible.  Season with salt and pepper! 

***Vegetarians unite…this can certainly serve as meal, I added fresh cubed avocado the next day for lunch and it was nothing short of perfect. Makes a great side dish to grilled meats and would be awesome to bring to a picnic. ***

Farmer’s Market Fritatta 

12 eggs – use 6 of the yolks and all egg whites 

1 package of frozen spinach

1 package of frozen petit peas

1 finely chopped red bell pepper

1 bunch of green onions – finely chopped

 Light shredded cheese….I used the light Mexican variety from Trader Joe's

Season eggs with salt, pepper, garlic powder and smoked paprika. 

In a large non-stick frying pan, add a swig of olive oil and stir fry all veggies.  Separate the eggs…you can certainly use all 12 yolks and it would be amazing but to keep it on the lighter side, I only used 6 of yolks and it turned out fabulous. Whip eggs until fully combined (whites and yolk) & season.  Add shredded cheese to eggs and fold into sautéed vegetables.  Allow it took on the stove top and finish in the broiler of the oven.  This will cook the top without having to flip it.  Cook until browned and firm. 

You can certainly add ham or whichever veggies suit your taste!  Enjoy! 

Wishing you guys a fit and fun weekend!