Cauliflower Fried Rice

This recipe is perfect for those times you’re looking to use up your leftover vegetables and those nights you feel too damn tired to cook, but want to make something quick and healthy anyway.

Carrots, peas, and broccoli are some of my favorite vegetables to add to this dish, but even if all you have is egg and scallions, you still can make a delicious fried rice. There’s so much variety with fried rice! This recipe, of course, switches out rice for cauliflower.  It’s low-carb, surprisingly filling, and breaking up the cauliflower takes hardly anytime at all if you have a blender or food processor.

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Ingredients

(makes 3 portions)

-1 head cauliflower.

-Peas (fresh or frozen– right now is the season to buy fresh!)

-1 head broccoli, cut into small pieces

-1-2 carrots, dice by halving the carrot widthwise and cutting each half lengthwise, then chop each piece into small bites.

-2 scallions, diced. Separate the white bottoms and green tops.

-4 cloves garlic, minced

-2 eggs, whisked

-Oil (I used toasted sesame oil)

-Tamari or soy sauce to taste

-Black pepper

 

Instructions

1. Remove the leaves from the cauliflower and break apart the florets, placing them in a blender or food processor.  Pulse until it looks like rice.  Remove and place in a bowl.

Prepare the rest of the vegetables.  In a small bowl, whisk two eggs and add salt and pepper.

2. Heat a large pan over medium-high.  Add oil to the pan, carrots, broccoli, peas, the white bottoms of the scallions, and garlic.  Cook for 4 minutes, stirring occasionally, then add the cauliflower, black pepper and tamari/soy sauce.  Add more oil to the pan if it’s dry and continue to cook for another 4-5 minutes or until the vegetables are soft.  Turn off the heat, transfer the vegetables to a large bowl, and wipe out the pan.

3.  Reheat the pan over medium-high heat and add a tablespoon of oil.  Add the eggs to the pan and scramble.  Once the eggs are nearly cooked through, add the vegetables back to the pan to stir to combine.  Add more seasoning to taste and garnish with the green tops of the scallions.  Serve, and enjoy!

4 Ways to Motivate Yourself When All You Want Is To Do Nothing At All

I was inspired to write this post based off how I currently feel on this cold, foggy day.  I’m working from home, and I want nothing more than to cuddle up with my dogs and hibernate.  However, that’s not an option as work has to be done. So, what do I do to motivate myself?  Here are some tips that work for me, so if you can relate to what I’m saying, please try these suggestions out!

 

1. Eat fat. 

Our brains are made up of about 60% fat and need fat to promote clear thinking and focus. Outdated research suggested people stay away from products containing fat, so for me growing up I typically ate fat-free products.  I can’t tell you how relieved I am to now know that healthy fats are actually an essential part of our diet.  Foods like avocado, salmon, coconut oil, organic grass-fed butter and egg yolks are all examples of healthy fats that most people should consume on a daily basis.  I personally don’t eat much dairy, but it makes me sad that I deprived myself of the delicious goodness that is whole milk and 2% Greek yogurt for so many years.  Fat-free products not only taste unsatisfying, but they are typically packed with preservatives and hidden sugars in attempt to improve flavor.  By eating more fat, especially earlier in the day, you can power your brain, enhance learning and memory, and protect yourself again future brain diseases.

To give you an idea of how I fit fats into my diet, here is an example of what I might eat in a day:

Early Morning Meal — My Daily Green Smoothie, which always includes chia seeds and hemp seeds

Breakfast — Two eggs fried in either ghee or coconut oil with vegetables sautéd in either coconut oil or olive oil over rice.

Lunch — Mixed green salad with avocado and a little olive oil with lemon and lime for dressing.

Snack — Apple with almond butter.

Dinner — Baked salmon with steamed broccoli over quinoa.

Fat sources for the day = chia seeds, hemp seeds, egg yolks, ghee, coconut oil, avocado, olive oil, almond butter and salmon.  If you focus on eating whole foods, it’s not so hard to get your daily fat!

 

2. Experiment with Essential Oils

Aromatherapy has been used for thousands of years to improve mood, aid with sleep, energize, fight disease, and so much more.  There’s pretty much an essential oil for just about anything you can think of.  For me, after years of taking pharmaceuticals to manage ADHD, essential oils, in addition to diet, have become my all-natural solution for staying focused.  There are different oils you can use, and there are also oils made of a combination of different scents.  My absolute favorite oil is by DoTerra and it’s called InTune.  It’s a combination of several oils, but it’s my go-to scent whenever it’s time to get working.  Other oils that work well, which are mostly found in InTune, are lavender, Roman chamomile, mandarin, ylang ylang (I love this scent!), frankincense (I love this one too!),  vetiver, and patchouli.

 

3. Use Cannabis

This recommendation might sound counterintuitive and also may not be a solution for everyone.  For me, I have found with certain strains of cannabis that I can manage my ADHD-tendencies.  I do live in California where just about anyone can get a medical marijuana card, so apologies to those of you who unfortunately don’t have access to legal medicine.  For those of you who do, certain strains can actually give you clarity, laser-sharp focus, and can get those creative juices flowing.  Of course, it’s always important to consult your doctor or bud tender first, since they will be able to recommend the best strains for your specific needs, but definitely ask if cannabis can be a good solution for you too.

 

4. Set Daily Goals 

There’s something about writing out your daily to-do list that makes it much easier to get work done during the day.  I think it’s because lists hold you accountable and help with time management.  I actually prefer to write my list the night before, so that I can know exactly what needs to be done when I wake up the following day.

The other part of goal setting, especially when you’re feeling unmotivated, is to set what I call “power hour” goals.  It doesn’t necessarily need to be an hour, but what I’ll do is set a timer for typically about 20-30 minutes and during this time I have to stay completely focused on one task, like writing a blog post.  When my timer goes off I then allow myself a five minute break to walk around and stretch. Sometimes on my break I even let myself check Facebook 🙂  The point is that this system forces my lazy brain to work hard with the promise of a reward.  Because I get to take breaks I don’t get burnt out this way, not to mention I get in a little exercise!

 

For more tips like these, please leave a comment or drop me a line on my website.  Let’s talk!

 

 

 

 

 

 

How to Win the Never-Ending Battle Against Late Night Snacking

Fighting off late night munchies can be a true battle. No matter how big of a dinner you eat, sometimes it’s too difficult to say “no” to snacking before bed.  If you are trying to sleep better or lose weight, avoid eating at least two hours before bedtime. Otherwise the food you eat will store as fat, rather than being processed or burned off (source: Dr. Hyman). If you struggle with late night eating, try these tips to curb bedtime snacking.

1- Eat breakfast. Having breakfast sets the tone for the rest of the day, but not just any breakfast. Having a high protein breakfast will keep you satiated longer and energize you throughout the day. If you eat late, you might not be hungry enough in the morning to get the right breakfast you need to power through your day, so it’s important to break this cycle.

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2% Greek yogurt with fruit, hemp seeds, chia seeds, and bee pollen = lots of protein!

Some of my go-to, protein-packed breakfasts might include chia seed pudding, eggs (with the yolk!), a smoothie with proteins such as almond or peanut butter, chia seeds, hemp seeds, greek yogurt, or protein powder. I also like to add green vegetables to my breakfasts whenever possible. A meal like any of these really gives you the brain power you need, but also keeps your blood sugar levels steady throughout the morning. When my blood sugar levels take a dip, this is when I find myself so starved I’ll reach for anything in sight, no matter how bad it is for me. Eating some protein and healthy fats with every meal really makes a difference in your overall energy and health, versus eating no breakfast or something lacking in nutrition, like cereal or a bagel.

2- Drink water. When we are dehydrated, sometimes our minds will interpret that as hunger. Try drinking water when you feel a late night craving come on before you head to the kitchen for some snacks. I like to infuse my water with cucumber, lemon, fresh herbs, or berries. I find that I can drink much more water when I’ve infused it, especially with my favorite, cucumber.

3-Eat mindfully. Eating too quickly doesn’t give the body enough time to realize it’s full. Practice chewing your food and remember to breathe while eating. The more you chew your food, the more the food is broken down, which means it digests more easily in the stomach. This is a pro tip for weight loss!

4- Turn off the tv and go to bed! It’s really easy to eat mindlessly when eating while watching tv. On occasion, if it’s getting late and I find myself getting hungry again after dinner, I will actually just send myself to bed. If I continue to stay up, then of course I’m going to get a snack to fuel me. Try having that glass of water instead or some warm almond milk or tea, then hit the hay.

5- Identify areas of your life that may be out of balance. Snacking is often triggered by emotions. Think, for example, about the image of a girl (or guy) shoveling ice cream in her mouth after a bad breakup as an example. Whatever the trigger may be, even if it’s just craving dessert after dinner out of habit, try to identify what could be causing you to have unhealthy cravings. This may not even apply to food; it could be some sort of substance abuse too. Think about the quality of all your relationships, career, spiritual practice, finances, home environment, or exercise routine. How satisfied are you in each of these areas of your life? If any aspect of your life is missing or unsatisfactory, it’s possible that this could be causing you stress, which can then lead to late night binge eating or unhealthy habits. Once you’ve identified what’s stressing you out, take measures to make improvements and reduce any stress.

Here is an exercise for you to try to find balance that I use with my clients throughout their program. This is called the Circle of Life (source: Institute for Integrative Nutrition). On the circle there are a number of important categories listed, each one representing a major aspect of life that contributes to overall mental and physical health. Being satisfied in each of these categories is extremely important for living a well-balanced life.

Here’s what to do. Place a dot in each category of the circle. The closer your dot is to the outside of the circle, the more content you are with that area of your life. And the closer your dot is to the inside of the circle represents less satisfaction with that category. When you are done connect all the dots and see what areas of your life need nourishment. If your dots create a perfect circle when connected, then you should be living pretty much stress-free.

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6- Identify your food sensitivities. We are typically allergic or sensitive to the foods we crave the most. For many people this is gluten or dairy. Experiment with an elimination diet, or just try removing these two food groups and/or sugar for a few weeks and see if you feel any improvements. After a few weeks of eliminating certain food groups, gradually add back one food group at a time for a few days to see if any symptoms (maybe even some you weren’t aware of before) return. Other foods that tend to cause sensitivities or allergies are corn, soy, alcohol, sugar, red meat, processed foods, or nightshade vegetables (tomatoes, eggplants, etc).

If you have experimented with these tips and are still finding yourself reaching for the cookies before bed, then replace those temptations with healthier options. I can recommend peanut butter with green apple, chocolate chia seed pudding, roasted salty chickpeas, or black bean brownies.

Please leave other suggestions in the comments below! I’d love to hear from you. If you’re interested in talking about how a health coach can help you eat better and improve your overall health, sign up for a complimentary 50-minute consultation with me!

Guilt-Free Chocolate Banana Avocado Cookies

Apologies, these cookies photograph like moose poop, but I promise they are amazing!FullSizeRender.jpg

I have a dangerous sweet tooth, especially for chocolate, and sometimes my go-to tricks to suppress my cravings just don’t work. It’s moments like these that I find it necessary to have two foods on hand, an avocado and a banana, so that I can quickly whip up a guilt-free dessert. I have another two desserts I love, my raw chocolate mousse and ,  that can be made with avocado and banana instead of using ingredients like sugar, milk or butter. The other thing I love about my raw chocolate mousse and these delicious chocolate cookies is that they take less that 15 minutes to make. Can’t beat that.

So these cookies were my first attempt. They came out delicious, but a little thin and gooey. Didn’t bother me one bit, but if you’re a burnt cookie lover, then maybe try baking yours longer than 12 minutes. These would actually pair incredibly well with vanilla ice cream, but since we’re being healthy, maybe make some banana ice cream instead or pour some almond milk over the cookies and eat with berries, or just enjoy the cookies on their own… you decide 🙂

Ingredients

-1 banana

-1 ripe avocado (but not brown on the inside)

-1 egg

-1/2 cup dark cacao powder

-1 scoop peanut butter (optional- I used Earth Balance peanut butter with coconut oil)

-1/2 teaspoon baking soda

-dark chocolate chips to taste

 

Instructions

  1. Preheat oven to 350 degrees F.
  2. Start by placing banana chunks and the avocado flesh in a food processor and mix. Next add the egg, baking soda, peanut butter (optional), and cacao powder. Continue to mix.
  3. Toss in some chocolate chips (also optional). Scoop the mix into balls and place on a lightly greased baking sheet.
  4. Bake in the oven for about 12 minutes, or until the cookies are firm.

 

I adapted this recipe from Paleo Leap and made it my own.  I hope you enjoy!

 

Breakfast, Lunch, or Dinner: Veggie Frittata All Day

I’m pretty confident that even a novice chef can make a frittata. In fact, I recently made frittatas with a group of about 20 kids under the age of 12 and they were able to make some delicious frittatas. Two of my favorite parts about frittatas is that you can get creative with your ingredients and a frittata is so great to have in the fridge for any meal of the day. Pick up some of your favorite vegetables, chop and sautée them, whisk some eggs, add some cheese (optional), put it all together and put in the oven for 10 minutes. Incredibly simple.

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Ingredients 

-1 handful mushrooms

-1 bunch broccolini (you’ll probably only use about 1/4-1/2 of the bunch)

-1/2 zucchini

-3/4 cup peas (defrost, if frozen)

-6 eggs (preferably organic)

-1 tablespoon milk (goat milk often works great for people with dairy sensitivities)

-goat cheese crumbles

-salt, pepper, red pepper chili flakes

-extra virgin olive oil

Steps

  1. Preheat oven to 400 degrees F.
  2. Defrost peas. Chop the other vegetables into small pieces.
  3. Sautée vegetables all together in oven-safe pan** with olive oil for about 3 minutes. Add a dash of salt and pepper. **(If you don’t have an oven-safe pan than have an 8×8 baking dish/brownie pan available for later and whatever skillet you have).
  4. Meanwhile, whisk eggs with milk in a medium-sized bowl. Add the goat cheese crumbles (as much as you’d prefer) and stir. Add more salt and pepper and add chili flakes.
  5. If you have an oven-safe pan, add eggs to veggies and cook on the stove top for about 30 seconds to brown slightly, then place in the oven for 10 minutes. If you don’t have an oven-safe pan, then transfer the veggies and eggs to the baking dish and place in the oven for 10 minutes. Make sure the vegetables are evenly coated with egg.
  6. After 10 minutes your frittata should be looking ready to eat. If you’d like it brown a little more then leave it in the oven for a few extra minutes.

ENJOY

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You Are Invited! Slim Down For Summer and Join Me For A Summer Anti-Inflammation Detox

17327_10204034803084733_8189935535209272625_nWho else wants to feel totally energized, vibrant, and renewed this summer? Who wants to feel the best they’ve ever felt, lose some weight, and think more clearly than ever before? If this speaks to you, then join me this summer for an anti-inflammation detox and elimination diet!

Is a detox right for you? 

• Do you have trouble concentrating and/or staying focused?

• Do you feel tired or lethargic?
• Do you experience frequent colds or flues?
• Do you have joint pain or stiffness?

• Do you get frequent headaches?
• Are you overweight?
• Have you had a change in body odor or taste in your mouth?
• Do you have dark circles under your eyes?
• Does you skin lack luster?
• Do you have acne, eczema, or psoriasis?
• Do you have constipation (less than one bowel movement/day)?

• Do you have gas, bloating, or indigestion?
• Do you look puffy or bloated?
• Do you have high cholesterol or fatty liver disease?

If you answered “yes” to any of the following questions, then consider detoxing!

What is a detox?

A detox removes toxins from the body, almost like a “spring clean” for the soul to renew your inner self. We are exposed to numerous toxins every day, whether it’s through the air we breath, the food we eat, or the products we use. Stress is a very large contributor to inflammation too, and is also responsible for 75-90% of hospital visits.

As a result of all these toxins in our system, our body becomes inflamed. Although inflammation is typically the body’s natural, healthy immune response (think redness, soreness, or swelling), chronic inflammation often flies under the radar, disengaging the inflammation shut-off button. Chronic, low-level inflammation is also known as the “silent killer,” because it develops without pain and research shows it can lead to obesity, diabetes, cancer, Alzheimer’s, and heart disease among other illnesses.

There are different types of detoxes out there, but I want to focus on the anti-inflammation detox, because reducing levels of inflammation is SO critical for achieving optimum health and avoiding big health problems down the road. This anti-inflammation detox focuses on hormone balance, limiting stress levels, improving sleep, and the elimination diet, which are all important factors that’ll contribute to abundant health and wellbeing. Hormones control everything in our body from the reproductive system to mood, energy levels, sleep, and appearance. All of the sources I previously mentioned that cause inflammation also can cause hormonal imbalances, and create symptoms like irritability, fatigue, inability to lose weight, unhealthy food cravings, and even conditions like diabetes, osteoporosis, or heart disease.

Health Benefits To Expect From This Detox:

  • Improved hormonal balance and fat burning with better liver function.
  • Relief from the effects of harmful excess estrogen (sex hormone).
  • Reduced insulin and less inflammation.
  • Restored serotonin activity and enhanced mood, memory, and focus.
  • Maximized activity of thyroid hormone (energy hormone).
  • Support of the breakdown and clearance of cortisol (stress hormone) from the body.
  • Better appetite control, freedom from cravings, and enhanced fat burning through improved leptin levels.
  • Diminished cellulite.

From this detox you will also learn to identify food sensitivities and allergies, which I will get into more just below.

Detox Details

1. Media Detox

This portion of the detox might be hardest for most. Although you will not need to abstain from media entirely, the more you can power down (especially before bed), the better. This will help greatly to reduce stress levels and improve sleep.

2. Restorative Sleep

Getting quality sleep is extremely important for balancing hormones and reducing inflammation.  It also makes it easier for us to stick with our health goals.

3. Replace home goods, cleaning products, and beauty products with natural, chemical-free products

Although this can be costly, over time I recommend switching out products for natural, chemical-free, or homemade versions to reduce and eliminate toxins. Think about it, over 80,000 industrial chemicals have been developed in the last 80 years, and these chemicals are found in almost every commercial product you use! These chemicals completely disrupt hormone balance and contribute to life-threatening illnesses.

4. Stress Management

Most of us suffer from stress in some way, whether it’s environmental, from food, work-related, relationship-related, personal, or psychological. When stress goes untreated, it suppresses the body’s immune system and ultimately manifests as illness. Stress is also a huge contributor to digestive troubles. Throughout this detox I will be coaching participants on ways to reduce and eliminate stress, since stress also leads to inflammation!

5. The Elimination Diet

It’s hard to pinpoint food allergies or sensitivities, so this part of the detox will help you discover your trigger foods. Over 10 days, we will eliminate some of the most toxic or most commonly allergenic foods from the diet: sugar, processed foods and hydrogenated oils, alcohol, caffeine, corn, dairy, cigarettes, red meats, citrus fruit, peanuts, night shade vegetables, and gluten.

Don’t freak out. You may be thinking “well what’s left for me to eat?,” but that’s where I step in.  Not only will I be coaching you through this process, but I will also set up a support system with the rest of the group members. I will provide you with delicious recipes, meal plans, and whole food education, and don’t forget, I will be joining you for this detox too!

After the ten days of the elimination diet, then the real work starts. Over the course of about three weeks you will begin to reintroduce one food at a time back to your diet. Introduce a food, see how you feel after eating it for two days, then eliminate that food again and start with a new food for two days. This process repeats itself until you’ve tested out all types of inflammatory foods.

The great thing about this detox is that you will feel so much better afterwards that it’ll be easier to incorporate this type of eating on your own.  You’ll be resetting and refreshing your body, so you may even notice that you might not even crave some of the foods you used to crave before, making healthy eating way more convenient!

What You’ll Get With This Detox

For $50.00 (USD), you will receive health coaching, group support, recipes, meal plans, and tips to set yourself up for lasting health improvements!  My health coaching services are normally triple this rate, so take advantage of this opportunity!

Here is what to expect:

-the anti-inflammation overview packet

  • information I’ve compiled about the detox
  • detox Q & A
  • list of foods to eliminate
  • list of foods to include
  • types of activities to include

-tips and tricks that’ll help with the detox, but will also help you after the detox

  • stress management techniques
  • whole food education
  • identifying and deconstructing cravings
  • group health coaching with check ins a couple times a week
  • helpful tips to help you through the detox

-recipes and meal plan

  • a sample meal plan for 10 days
  • recipes for every meal

-group support

  • access to a Facebook support group with other members
  • a partner to share triumphs and set backs with and to have as an accountability coach
  • I’ll be regularly posting tips and tricks here to help with the detox

-unlimited email support with me

  • I’ll be available to answer any questions via email

Join Me!

If this detox speaks to you, then please write me an email so I’ll have your contact information!  This detox will begin the week of July 13, 2015, but it is important to give yourself at least a week leading up to the beginning of the detox to get yourself ready!

You can reach me via email at jessicakhealth@gmail.com and don’t forget to visit my website and sign up for my newsletter www.jkhealthcoach.com.

5 Healthy Breakfast Recipes Your Kids Will Love!

breakfastIt’s so important to have a nutritious breakfast.  You want your kids to start the morning with something that’ll fuel them for a large portion of their day.  I believe superfoods, protein, complex carbohydrates, healthy fats, vitamins, and fiber are all vital for energy, sharp focus, growth, a strong immune system, vibrant skin, and healthy digestion.

BEWARE

Steer clear of sugary breakfast foods and beware of misleading labels.  Sugar is addictive and horrible for your health, so power your kids with something nutritious in the morning instead! Juice also has a lot of sugar in it and lacks the fiber that fruit provides. Your kids may show symptoms of an intolerance too (milk is a common one), so for a morning beverage, try a healthy smoothie or fruit-infused waters. Lemon, cucumber, berries…any combination that tastes good in your water. I keep a large container of infused water in my fridge so it’s convenient at any time.  If you have fizzy water you can add fruit to that too.

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EAT THIS

Here are five breakfast recipes that will taste like a treat!

  • chia seed pudding – Chia seeds are packed with protein, omega-3s, fiber, calcium, and antioxidants. When the chia seeds expand in liquid they become gelatinous, and that actually helps cleanse your digestive system. I love chia seed pudding too because there are so many ways to have it! Chocolate, strawberry, almond, coconut, etc… If your kids are up for trying this I think they might like it!
  • banana peanut butter open face sandwich  Bananas are great. They offer fiber, a ton of potassium, and lots of vitamins. They sustain blood sugar and boost energy. Add some peanut butter and nuts on top for protein, healthy fat, and fiber among other vitamins which will all naturally provide energy for longer periods of time without a huge crash like you get after eating sugar.
  • Bacon, Eggs, and Apple Slices – Believe it or not, if you buy quality bacon and pastured eggs and you add some apple, you got a well balanced meal. There are so many ways to quickly make eggs. If you can get your kid to do a scramble one day and add some vegetables that would be awesome! Look for nitrate free, or uncured, bacon. It doesn’t have added chemicals. This meal will give your kid protein and fiber, and if you cook the eggs in a healthier oil like extra virgin olive oil or a little quality organic butter, then your kid will also get brain-fueling, healthy fat. I recommend using one egg yolk for every two egg whites. The whites have all the protein, and the yolk contains the healthy fat.
  • french toast with berries – French toast was always one of my childhood favorites. However, I remember always feeling sick after eating it (especially after drenching the toast in Aunt Jemima syrup). This recipe uses healthier substitutes like cottage cheese and almond milk, which eliminates some of the dairy that many kids are intolerant to.
  • Jessica’s superfood smoothie (serves 2) – I love starting my morning off with this energizing smoothie. It’s full of antioxidants, fiber, vitamins, protein, and omegas. I add a handful of spinach to my drink, but that’s totally optional. I blend:

1 cup unsweetened almond milk

1/2 cup organic strawberries

1 banana

1/2 cup blueberries

1/2 cup raspberries

1 tablespoon chia seeds, 1 tablespoon flaxseed, 1 tablespoon hemp seed (I eyeball it for all the seeds)

1 scoop maca powder (amazing health benefits)

2 teaspoons bee pollen (high in protein!)

1 tablespoon cacao nibs

Blend everything and enjoy this energy drink. Serve alongside some avocado toast.

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FYI- some of the seeds and maca powder can be found for a better price in the bulk bins at Whole Foods.

Making Sense of Meat Labels

I am a proud meat eater, but I am also a big believer in raising and killing animals as humanely as possible.  Sometimes it’s hard to know exactly what I’m buying though, because there are all sorts of different labels, and some are misleading.  I’d like to help you all make sense of what you’re buying, so that you know exactly what you’re paying for.

Organic

Meat, dairy, poultry, and eggs labeled “organic” by the USDA come from animals that are given no antibiotics or growth hormones.

Why buy organic meat?  Because animals raised commercially in factory farms suffer.  Chickens raised commercially, for example, are crammed in small cages and fed hormones, steroids, and antibiotics, none of which I would ever want in my body!  Commercial chickens also contain traces of cancer-causing arsenic, which is completed approved by our government.  Don’t believe me?  Click Here.  So even though organic meat is more expensive, just think of the purchase as an investment in your long-term health.  Another reason to buy organic is also it tastes better!  Try it for yourself.  When animals are raised well I bet you’ll taste the difference.

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Natural

Beware, “natural” does not mean organic.  Only foods labeled “organic” meet the USDA’s organic standards.

Free Range

Animals living “free range” are raised in an open air or free-roaming environment, however, only poultry labeled “free range” meet the USDA’s standards of “free range,” not eggs.  For poultry, the animals are required by the government to have outdoor access for “an undetermined period each day.”  No other meat labeled “free range” have actually been regulated by the USDA or any other governing agency.  If you wish to determine whether your meat is free range, the best thing to do is contact the individual manufacturer.

Grass-Fed

“Grass-fed” cattle, bison, goats and sheep have eaten nothing but their mother’s milk and fresh grass or grass-type hay from birth, according to the American Grassfed Association.  Only if poultry and pigs have had grass as a large part of their diets are they considered “grass-fed.”  The USDA currently is reviewing its guidelines on grass-fed marketing claims.

Marine Stewardship Council

This independent global nonprofit council promotes sustainable fishing practices to “ensure that the catch of marine resources are at the level compatible with long-term sustainable yield, while maintaining the marine environment’s bio-diversity, productivity and ecological processes.”

Chicken Parmesan

chicken p 2I lived in New York for four years and never had chicken parmesan better than my own.  Chicken Parmesan is an Italian favorite, definitely one of my man’s favorites, and just seems to be a crowd pleaser.  This dish goes great with pasta, zoodles (zucchini noodles), vegetables, or a side salad.  I like to make extras and have it available to eat throughout the week, using the leftovers to make chicken parm sandwiches.

Personally, I prefer homemade breadcrumbs, but some people still prefer store bought seasoned or plain breadcrumbs.  If you decide to make your own breadcrumbs, it’s easy.  All you need is some day old bread or defrosted bread broken into bite-sized pieces.  Throw the pieces in a food processor or blender and blend until you have crumbs.  I season my breadcrumbs with some dried basil and dried oregano, but that’s also optional.  When using herbs, crush and rub the herbs between your hands, because this will release more flavor.chicken p 3

For the sauce, I admit, I buy this freshly made red sauce I love from the store because I’m a little particular about my sauce. Most bottled sauces, like Prego, are filled with sugar, so I recommend either buying fresh sauce or making it from scratch.

Ingredients:

6 boneless, skinless, organic chicken breasts

-1 1/2 cup breadcrumbs

-1/2 cup freshly grated Romano cheese + 3 tbsp for topping

-4 garlic cloves, peeled and finely diced

-Salt and pepper

-2 large eggs, well beaten

-1/4 cup extra virgin olive oil, plus extra if needed

-8 ounces fresh mozzarella, 1/4 inch thick slices

-3-4 cups marinara sauce of choice

Steps:

1. Preheat oven to 350 degrees F.

2. Wash chicken and pat dry.  Place chicken breasts in large plastic ziplock bag or between sheets of plastic wrap or wax paper.  Pound chicken with a mallet or hammer chicken with your fists (my own solution to not owning a mallet) on a flat surface until chicken breasts are about 1/2 inch thick.

3. On a dinner plate, add the bread crumbs, 1/2 the Romano cheese, garlic, salt, and pepper.  In a shallow bowl large enough to fit the chicken breasts, add eggs and 1 tbsp water, then beat with a fork.

4. Heat a large skillet over medium-high heat and add oil.

5. Dip each chicken breast into the eggs and then into the breadcrumb mixture, coating each side. When the oil is hot, add the chicken to the pan and cook each side for about 3 minutes, or until lightly brown and not quite cooked.  Add any remaining breadcrumbs to the pan and fry, adding more olive oil as needed and keeping the bottom of the pan filled with 1/4 inch of oil.

6. In a 9 by 13-inch baking dish, cover the bottom of the dish with a 1 inch layer of red sauce.  Remove chicken and fried breadcrumbs from the skillet and arrange in the baking dish.  Pour another layer of sauce over the top of the chicken.  Cook chicken uncovered in the oven for 10 minutes.

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Layer red sauce on the bottom of a baking dish. Place cutlets and fried breadcrumbs in dish and layer more red sauce on top.

7. Remove chicken and top the chicken with the mozzarella and remaining Romano.  Place back in the oven uncovered for another 10-15 minutes, or until sauce bubbles and the mozzarella melts.

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Remove dish from oven after 10 minutes and cover with cheese. Bake for another 10-15 minutes.

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Nom nom, melted, cheesy goodness 🙂

What’s For Breakfast?

Here are two breakfast ideas to fit your busy schedule:

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1. Steel cut oats topped with fresh fruit, chopped nuts, hemp seeds, chia seeds, flax seeds, cacao nibs, and organic maple syrup.

-3/4 cup water
-1/4 cup steel cut oats

-fruit of choice (bananas, raspberries, blackberries, strawberries)

-handful of chopped nuts (almond, walnut)

-1tsp each of hemp seeds, chia seeds, flax seeds, cacao nibs

-organic maple syrup to taste

For those of you with sugar cravings, like myself, I find that adding a bit of healthy cacao nibs to my oatmeal early in the day reduces my cravings later in the evening.  Give it a shot.

Easy Steps:

-Bring water to a boil in a small saucepan.  Add steel cut oats and cook on low heat for 5-7 minutes.  Remove from heat and mix in other toppings.  BOOM, done!

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2. The Perfect Fried Egg

My recommendation for the best ever fried egg is to cook it in a cast iron skillet.  If you don’t own a cast iron skillet, get one. Not only will it add iron to your diet, but it doesn’t contain the chemicals found in nonstick pans, and it transfers easy from stove top to oven.  Even if you don’t have a cast iron skillet, my recommendation for the perfect fried egg is to add about 2tbs extra virgin olive oil and heat on the skillet over medium heat.  Once hot, crack the eggs and salt and pepper them.  Add about 1tbp of water to the pan with the eggs and cover the skillet.  After a few minutes (5 minutes if you’re not using a cast iron skillet) your fried eggs are done.

I personally love to lay my fried eggs over a bed of vegetables or on avocado toast.  Sometimes I add bacon or toasted prosciutto 🙂 I cook my eggs in extra virgin olive oil because it’s important to have those healthy fats, like the fats found in vegetable oils and avocados!