Category Archives: Recipe Box
I’ve always loved anything with buffalo sauce on it.
I make buffalo wings and even buffalo cauliflower all the time. Actually I’m not sure which I love more…buffalo sauce or cauliflower!
While I wasn’t feel cauliflower today, I thought it would be delicious to make Buffalo Chicken “Pasta” using spaghetti squash since I was in the mood for spaghetti squash AND buffalo sauce.
However, I quickly realized we didn’t have any chicken…only some ground beef.
So instead of a Buffalo Chicken “Pasta” recipe, Buffalo Beef “Pasta” was born. And boy was it delicious!
Buffalo Beef Spaghetti Squash “Pasta”
1/4 can Tomato Sauce
2 tbsp Frank’s Hot Sauce
1 medium Spaghetti Squash
1 lb Ground Beef
1 clove garlic
Salt and Pepper to taste
1 tbsp heavy cream
2 oz blue cheese
Preheat oven to 375. Slice spaghetti squash in half and coat with olive oil, salt, pepper and some garlic powder. Bake for 40 minutes to 1 hour.
Once spaghetti squash is done, let cool and then scrap out with a fork. Place in a bowl and save until meat and sauce are done.
Heat a skillet on high. Place meat in skillet and begin to brown. Add garlic, salt and pepper.
Once meat begins to brown, add tomato sauce and hot sauce. Cook on high until meat is browned. Then simmer for a few minutes on low.
While meat is simmering, add spaghetti squash and mix well.
In a microwave, combine cream and blue cheese. Melt blue cheese.
Once spaghetti squash and the beef sauce are combined, top with a bit of the melted blue cheese sauce.
Serve. Should make about 4-5 servings.
Thinking about this meal now….It could be yummy after Thanksgiving when you have leftover turkey to use up!!! GOING TO HAVE TO TRY THAT! YESSS!
I think everyone needs at least one dish that they just always have the ingredients for lying around.
Those ingredients that you always have stocked in your cabinets or buy each week at the store just to make sure you never run out of them.
A dish, while maybe not the most delicious dish you’ve ever eaten, is something you can enjoy every time and not be so bored with that you would rather go eat out then quickly make it.
A dish that you can quickly make if you haven’t been able to do any meal prep and have no leftovers to quickly heat up.
For us, omelets (or scrambled eggs) and chili are our healthy go-tos (and I don’t mean the super long cooking chili…I mean the dump everything into the cast iron and let it simmer for 10 minutes and then devour chili).
We always have ingredients for both around - eggs, tomato sauce, some sort of vegetable and ground beef.
Since we usually have at least a pound of ground beef lying around, if we make a quick chili, there are even leftovers to eat later!
Below is the basic quick chili we make along with a link out to my favorite cauliflower chili (which is a bit more time-consuming).
Quick and Basic Beef Chili
1lb grass-fed ground beef
1 can organic tomato sauce
1 tbsp chili powder
1/2 tbsp paprika
1/2 tbsp cumin
1 tsp garlic powder
Salt and Pepper to taste
OPTIONAL…AKA if we have them around:
Onion, broccoli, cauliflower, peppers, sausage, bacon, olives
Heat a skillet, we use our cast iron, over high heat and add the ground beef. Add some salt and pepper and break the beef up. (Can add in sausage and onion at this time if you are putting them in.)
When the beef is still a little pink, add in tomato sauce and spices. Stir.
Add in any vegetables and bacon if you are adding any. (Cook bacon before adding beef to the skillet. Let bacon cool and then crumble.)
Mix vegetables into the sauce and then lower heat to low. Let simmer another minute or two, stirring everything together occasionally.
Serve with maybe some grass-fed or raw milk cheese on top. If we have the ingredients for guacamole, we will also usually top it with that.
This basic chili recipe can also easily be served over spaghetti squash as a “spicy” meat sauce if you have any lying around!
And if you happen to love cauliflower as much as I do and have a bit more time to cook, try this chili variation - Cauliflower Chili.
What is your go-to healthy dish? What ingredients do you always have lying around?
While I’ve been enjoying an assortment of nut butters from Ingr-EAT-ients, I couldn’t help but want to try to make some of my own again.
Ever since I made the macadamia nut butter about a month ago, I’ve been wanting to try a nut butter variation of one of my favorite healthy desserts – Salted Dark Chocolate Macadamia Nut Bark.
Which when I tried making it the other day, along with a plain Macadamia Nut Butter and a Vanilla Honey Cashew Butter (which reminded me of cookie dough), ended up sort of tasting a little like Nutella. Not exactly like Nutella, although I’m sure you could make something even closer using hazelnuts, but enough that it really really REALLY tasted like a treat!
Although I could simply eat the chocolate macadamia nut butter by the spoonful, it was also great on an apple. And I can’t wait to try it in the Yonanas later this week…Just image….Salted Chocolate Macadamia Nut Banana Ice Cream….DROOL….
Anyway, here is the Salted Chocolate Macadamia Nut Butter recipe!
Salted Chocolate Macadamia Nut Butter
10 oz Unsalted Roasted Macadamia Nuts
About 1/2 cup Dark Chocolate chunks
1 tsp Sea Salt (can use less or more to taste)
1 tsp Coconut Oil
Place nuts in a food processor. Process until a fine powder. Add in chocolate, salt and oil. Continue to process until smooth. This will take only a minute or two.
If you would like it to be chunky, put in a few nuts at the very end and blend for only a second or two.
Have you ever made a chocolate nut butter at home? What would you eat the Salted Chocolate Macadamia Nut Butter on?
There are certain comfort foods, certain meals, from my childhood that I crave when I get stressed.
However, some of them don’t fit the way I like to eat on a regular basis…which means that if I really want them, I have to find a way to make them healthy.
So the other day when I was craving one of my favorite meals growing up, “Green Olive Pasta,” I had to find a way to make a healthy, gluten-free, variation of it. (I think I was a bit obsessed with green olives in general growing up actually…But anyway…)
If you love or crave garlic, olives and pasta, you may just want to try my Healthy Comfort Food Green Olive “Pasta.”
Green Olive “Pasta”
4 cups cooked Spaghetti Squash
3/4lb Chicken Breast
1/4 cup green olives, sliced
1/3 cup cherry tomatoes, sliced
2 large clove garlic
1/4 cup olive oil
1 tbsp+1/2 tbsp oregano
Salt and Pepper to taste
Cut chicken into chunks and sprinkle with 1/2 tbsp oregano, 1 clove garlic and salt and pepper. Cook the chicken in a skillet until browned and cooked through.
While cooking the chicken, slice olives and tomatoes. Dice garlic. Add olives, tomatoes and 1 clove garlic to a bowl with olive oil, 1 tbsp oregano, salt and pepper.
Add cooked spaghetti squash to the mix as well. (To cook spaghetti squash, preheat oven to about 375. Cut in half and spoon out pulp and seeds. Drizzle with olive oil and salt and pepper. Cook for 30 minutes to an hour and a half depending on the size. The squash is done when you can easily scrap out pulp into strands using a fork.)
Add chicken to squash mixture once cooked. You can either serve the dish hot or as a cold “pasta.”
I find that the longer everything sits in the olive oil sauce, the more flavorful the dish becomes even if you choose to reheat it later!
What comfort foods from your childhood do you occasionally miss? Have you found a way to make a healthy variation of them?
I don’t really ever crave pasta, but there are some days when I WANT carbs even though my body really isn’t asking for them.
On those days I find that carb-like dishes (like cauliflower mash) always more than satisfy me. And since spaghetti squash are in season, they are the perfect food to curb my carb cravings.
If you crave pasta or just want carbs even though your body doesn’t really need them, Spaghetti Squash and Meat Sauce is a great way to satisfy those cravings!
Spaghetti Squash and Meat Sauce
Servings about 4
1 Medium Spaghetti Squash
1lb Grass-fed Ground Beef
1 can tomato sauce
1-2 clove garlic
1 tbsp Basil
1 tsp Oregano
Salt and Pepper to taste
1 tbsp Olive oil
Heat oven to 350.
Slice the Spaghetti Squash in half and scoop out the seeds. Drizzle with olive oil and add salt and pepper to taste.
Place on a baking sheet with cut side up.
The spaghetti squash will take anywhere from 30 minutes to 1 hour depending on the size.
Once the spaghetti squash is cooked, scoop out the inside with a fork to create long strands.
When the spaghetti squash is close to done, place the grass-fed ground beef in a skillet with a bit of oil.
Have the heat on high to start to brown the meat.
Add chopped garlic, spices and tomato sauce when meat has started to brown.
Cook on high another minute and then lower flame to low. Let simmer another 5-10 minutes at least.
When sauce is done, scoop on top of some spaghetti squash and serve with a sprinkle of raw milk or grass-fed cheddar.
And in case you occasionally crave dessert like I do, a great way to end the day is with a scoop of healthy ice cream.
Honestly never thought I would say “healthy” and “ice cream” in one sentence, but when the ice cream is made of bananas, it is actually healthy.
I’ve been loving the Yonanas and tried out a Banana Pistachio Ice Cream last night, using a pistachio nut butter made by Ingr-EAT-ients.
Pistachio Ice Cream
Servings about 2
2 frozen bananas cut into pieces
5 tbsp of pistachio butter (not frozen just refrigerated)
Let the bananas defrost for a minute.
Turn on the Yonanas and place a piece of banana in the machine followed by a tablespoon of nut butter and another piece of banana. Keep alternating till all ingredients are used.
Then give it a quick stir and serve.
(Sorry Jodie…I tried to make it look good, but I’m definitely no food photographer!)
Anyway, a great dinner and dessert that felt like a treat and was exactly what I needed!
What are your favorite recipes when you’re craving a treat?
Fall is pumpkin time – pumpkin seeds, pumpkin pie, pumpkin lattes, pumpkin flavored frozen yogurt….
Fall is also a time when our diets start to go to shambles because of all the delicious “once a year” treats that are around.
HOWEVER, there are ways to enjoy some of those seasonal foods, like pumpkin, without derailing your healthy eating progress.
Because pumpkin is actually good for you, which you probably wouldn’t think considering it is most often consumed in the form of pie or pumpkin spiced lattes. (It is actually especially great for smoothies or treats on carb refeed days!)
So I decided to create a HEALTHY Pumpkin Frozen Yogurt using my awesome Yonanas which I’m mildly obsessed with.
Pumpkin Banana Frozen “Yogurt”
1/4-1/2 cup Frozen Organic Pumpkin (depending on how much you like pumpkin flavor…)
2 frozen medium bananas
Sprinkle of cinnamon
Sprinkle of nutmeg
Remove the frozen ingredients and let them thaw just a bit. Sprinkle bananas with spices.
Turn on the Yonanas and place a quarter of banana in the Yonanas followed by a piece of frozen pumpkin. Mash down. Keep alternating banana and pumpkin until all of the ingredients above have been combined in the Yonanas.
Give it one stir and enjoy! (You can also sprinkle a bit more cinnamon and nutmeg on top if you like!)
What are your favorite healthy fall treats?
I mentioned about a week ago that while getting into a routine is key, making your healthy new lifestyle FUN and interesting is also super important to creating new habits.
And one of the best ways to keep your new lifestyle FUN and INTERESTING and make healthy habits stick is to make them your own – to mold them to fit you and your specific needs and goals.
Find workouts that you ENJOY. Don’t force yourself to do something that a friend said worked. Find something you will stick with in the long run that combines something fun with something that is good for you.
Same goes for recipes. Yes, the more you can eat only whole natural foods, the better off you will be. But that doesn’t mean you have to eat simply baked chicken and broccoli every night.
AND it also doesn’t mean you can never have those foods you love.
While I’m not a huge fan of “Paleo” baked goods, I am a huge fan of making TRULY HEALTHY variations of the foods we love to indulge in.
I love taking recipes I used to love and tweaking them to be healthier. It is creative and fun and it makes you feel like you aren’t being deprived of the foods you loved!
Plus it is just so exciting when that new recipe tastes freaking amazing!
Anyway, I was super pumped when I got texted this delicious picture of Mini Pepper Chicken Nachos by Jodie last night.
She first made the shredded chicken for the recipe in the crockpot, which was great because she also had leftover chicken for later this week!
Jodie’s Crockpot Shredded Chicken
2 large chicken breasts
1-2 cups Chicken Broth (depending on size of chicken breasts)
Cumin and chili powder to taste
Add all ingredients to a crockpot. Cook on high for about 4 hours until you can pull the chicken apart with a fork.
She then took that shredded chicken and made Mini Pepper Shredded Chicken Nachos:
1 tsp olive oil
2 cloves garlic, minced
6 green onions, sliced with white and green parts separated
1.5 cups of shredded chicken
1 tsp chili powder
1 cup salsa (all natural or even homemade please!)
1 pound mini bell peppers (can also slice up regular bell peppers a bit smaller)
1.5 cups shredded cheese (grass-fed is best!)
1/4 cup sliced black olives
1/2 large tomato, diced
1/4 cup cilantro
Salt and Pepper to Taste
Heat oven to 350 degrees.
Heat the oil in a 12 inch skillet over medium heat. Add garlic and the white parts of the green onions and cook and stir 1 minute.
Mix in shredded chicken and chili powder. Toss until all ingredients are well coated with chili powder and chicken is warm, about 1-2 minutes.
Remove from heat and stir in salsa. Season to taste with salt and pepper.
Slice the ends off each mini bell pepper and slice in half lengthwise. Remove seeds and ribs and press each half open so the peppers are as flat as possible. Arrange close together in a single layer on a large baking sheet.
Spoon chicken mixture evenly over pepper halves. Top with black olives and cheese mixture.
Bake nachos for 10 minutes, or until cheese has melted. Remove from oven, top with tomatoes, cilantro, and remaining green onions.
Top with a little sour cream or guacamole if you want!
Enjoy! (Makes about four servings.)
What are your favorite healthy variations of recipes you used to love?
I know one of my favorite recipes is our healthy variation of the Shepherd’s pie!
My sister got Ryan and I a Yonanas for our wedding….She knows us pretty well!
And while I don’t believe in baking “healthy” desserts with a ton of ingredients that really shouldn’t be consumed that way or in that quantity, I am a fan of SIMPLE, healthy desserts that minimally process the foods they use.
So last night we tried out the Yonanas.
I was nervous to use it because I didn’t want to be disappointed after seeing it turn frozen fruit into very creamy “frozen yogurt” on the TV.
And I must say…The Yonanas didn’t disappoint!
Yesterday was a carb day and I wanted to end it with a nice sweet and healthy treat, especially after our 4 mile walk on the beach.
So we pulled out the frozen banana pieces Ryan had put in the fridge days before and some frozen raspberries and 70% dark chocolate.
Here is our Banana Raspberry Chocolate Chunk Yonanas Ice Cream:
Ingredients for two servings:
2 Bananas (we froze them in quarters for easier use)
1 cup Raspberries (frozen)
4 squares (about 2 oz) 70% dark chocolate bar
Take the frozen ingredients out of the freezer and let thaw for a minute. They work a lot better if not completely frozen solid.
Add one quarter of the banana to the Yonanas with a few of the raspberries and some small chunks of chocolate. Turn on the Yonanas and press the ingredients through.
Continue adding more alternating bananas, raspberries and chocolate until it is all gone. Make sure that as you add the chocolate, you’ve already broken it down into smaller pieces.
After you’ve Yonana-sized it all (my new word for processing all the ingredients), give it one good stir and enjoy.
It literally is the creamy texture of frozen yogurt!
Can’t wait to try out some really fun flavors. Look for a pumpkin and a coffee one coming soon!
I LOVE deviled eggs.
They always seem like such a treat to me even though they are pretty easy to make and can easily be made to fit in your healthy diet.
They can be an appetizer for a party if you don’t want to cheat on your diet or just a fun little side dish for your lunch or dinner. (Shoot you can even save leftovers and eat them for a breakfast!!)
I also find it can help people starting out on a new diet to occasionally be able to indulge in healthy variations of the “treat” or “party foods” they used to love!
Buffalo Blue Cheese Deviled Eggs
1/2-1 tbsp Frank’s Hot Sauce (or other hot sauce)
1 oz blue cheese
1/2 tbsp cream
1 tsp dill
Place eggs in cold water in a pot (to make them easier to peel, put vinegar and salt in the water). Heat the pot on high heat until the water boils. Leave the eggs boiling for about 8 minutes.
Remove from heat and place eggs in cold water.
Once cool, peel the eggs and cut in half.
Scoop out yolks and add to a food processor with cream, cheese, dill, and hot sauce. You can add each ingredient to taste. Blend until smooth.
Place mixture back in eggs and serve!
You can also make jalapeno bacon deviled eggs this way as well! That is one of our other favorites!
What are some other “traditional” party foods or “treat” foods that you love that you’ve made healthy variations of?
As you’ve probably all now noticed…Ryan does a lot of the cooking. And he is superb at it (follows in his father’s footsteps…Yea…Just a little sucking up…)
You’ve also probably noticed…I’m obsessed with cauliflower! (Getting sick of me repeating that, huh?)
Combine those two things and you are bound to end up with one great meal! Which Ryan did indeed do this past weekend. He created the LOW CARB SHEPARD’S PIE!
If you double the recipe, you could easily make this dish tonight and have dinner or lunch for almost the rest of the week!
Casseroles like this are great if you don’t have the time to cook or simply don’t enjoy cooking each and every night.
I have lots of clients complain that eating well is so hard because they have to cook when they get home and are exhausted from a long day of work. But when you make a meal like this Shepard’s Pie on a Sunday or Monday, you end up with HEALTHY leftovers you can easily reheat when you get home late, tired and drained from work!
Healthy eating doesn’t have to be difficult or even extremely time-consuming. You just need to plan ahead a little.
So here is a great recipe to use when meal prepping for this week!
Low Carb Shepard’s Pie
1lbs grass-fed ground beef
1/2 head cauliflower
2 tbsp pasture butter
2 oz Grass-fed Cheddar Cheese
1/4 cup beef broth
Spices (Cumin, garlic) and Salt and Pepper to taste
Steam cauliflower in water until softened a bit. While cauliflower is steaming, heat a little oil in a skillet on medium-high heat.
Add beef and broth to skillet. Cook allowing the broth to reduce and the beef to brown.
Take steamed cauliflower and add to food processor with butter and egg.
Turn the broiler on your oven on low.
Once broth has reduced and beef is basically cooked through, add to a casserole dish. Place beef on bottom and then scoop cauliflower mash on top. Place in the oven under the broiler and allow the cauliflower mash to brown slightly.
Remove from oven and top with sliced/grated cheese and place back under broiler. Allow cheese to slightly brown and crisp up.
Then scoop out the shepard’s pie and enjoy! You can easily refrigerate the leftovers as the recipe above makes about 4 servings (although if you are Ryan and I on a Saturday afternoon after a morning fast and workout, you will eat the entire thing).
P.S. Posted this one for you *la. Just another meathead you are following on IG for meal prep ideas!