Nutrition and Recipes

Motivational Articles

How to make KOMBUCHA!!

A few Saturdays ago I attended a Kombucha workshop at Whole Foods. For those who don’t know what Kombucha is, it’s fermented tea. To make Kombucha you grow a symbiotic colony of bacteria and yeast, or SCOBY for short, in your tea.

Yes that’s a living organism in your tea! It’s the grey white-ish blob you see in the photo above!

And yep, you drink parts of that SCOBY.

It sounds gross, but it tastes awesome, and it’s healthy for you.

Yep, this is where my life is at right now…

I didn’t party too hard Friday, because I had a Kombucha workshop to go to Saturday morning…anyway…

The lady who taught the workshop was REALLY excited about Kombucha. I mean sincerely pumped up about it.

I’m hoping I find something I get so pumped up about, she was intense! I make sure and talk to her about how my Kombucha is growing when I see her in Whole Foods.

Kombucha is a great drink for people trying to stop drinking pop because it’s sweet and has a little fizz to it. The recipes call for sugar, but it’s actually low in sugar as the bacteria in the Kombucha eat the sugar, not you!

Kombucha is a fermented drink, meaning it does contains alcohol. Don’t worry you won’t/can’t get drunk off of Kombucha (many have tried), but there is trace amounts of alcohol in it. You might not want to let your kids pound gallons of it, but I know plenty of parents whose children drink Kombucha. Trust me, I’m in the Kombucha crowd now.

On top of tasting awesome, Kombucha is really easy to make.

Once it gets growing (yeah you grow that floating mass of bacteria), it’s an easy and consistent process!

You also save […]

By |September 2nd, 2014|Nutrition and Recipes, Uncategorized|0 Comments

A Simple & Healthy Banana Bread

I can’t take credit for this healthy banana bread recipe, I didn’t come up with it. It was given to me by a friend. And they didn’t come up with it either, so I pretend it’s from some amazing grandma somewhere from way back when.

Who knows.

So if I’m pimping out your great grannies banana bread recipe, I’m sorry.

What I do know, is that this banana bread is awesome!

There’s no refined junk flour, or sugar, and unlike most “healthy desserts,” this one doesn’t rely to heavy on nut butters on flours. To much nut butter and/or flour can start to skew your Omega Fat ratio (fats involved in inflammation).

If you’re used to eating Snickers bars, Ho-hos, and donuts, this might not be sweet enough for you.

Consider adding a tablespoon of raw honey, or maple syrup. If you’ve been refraining from excess sugar (like you should be trying to) your palate has probably adjusted, and the natural sweetness of the bananas should be sufficient!

Did I mention this is SUPER SIMPLE! That might be the best part. I love simple recipes like this.

Ingredients

3 Large Ripe Bananas
4 Eggs
1/2 Cup Coconut Flour
4 Tablespoons melted Grass Fed Butter (Kerrygold is a common brand)
1/2 Cup Nut Butter (Almond, Cashew, Sunflower) You can make your own by throwing nuts into a food processor with a bit of oil.
1 Tablespoon Cinnamon
1/2 Teaspoon Nutmeg
1 teaspoon Baking Soda
1 teaspoon Baking Powder
1 Tablespoon Vanilla Extract
Pinch of salt (leave out if nut butter is salted)
Walnut pieces (optional) Add after you blend the batter. Mix with fork

Directions

Preheat oven to 350.
Throw all the ingredients into a food processor or blender. Blend till smooth
Transfer to a Greased 9×5 or 7×11 pan.
Bake for 30-45 minutes or until a toothpick comes out clean. […]

By |July 16th, 2014|Nutrition and Recipes|0 Comments

My FAVORITE meal!

I’ve been making this meal for the last month, and it’ amazing!. It tastes awesome and is REALLY simple to make. I like simple!

On top of tasting awesome, you’ll have leftovers! Cooking in bulk and having leftovers is one of the best strategies to make cooking healthy last in the long haul.

Here is a link to a few other ideas. How To Make Eating Healthy Convenient.

Don’t make the mistake of trying to cook elaborate meals day in and day out. Doing that burns you out. Instead, keep it simple! Simple can still taste amazing! This meal sure does. Breakfast, lunch, or dinner!
Egg, Beef Roast, & Sweet Potato Hash
Ingredients

2 Pounds Grass Fed Beef (or more)
3-4 Sweet Potatoes (or as many as you want)
Eggs (as many as you want)
Garlic Herb Seasoning
Salt & Pepper
4 Tablespoons of Cooking Fat (Coconut Oil, Lard, Tallow,Butter)
All Purpose Seasoning

 Instructions

1. Put the roast in a crock pot on low for 8 hours. Sprinkle Garlic Herb seasoning on. Cook it the night before while you sleep

2. Shred 3-4 Large sweet potatoes in a food processor. Sprinkle with Salt, Pepper, and All Purpose Seasoning. You can skin them, but you don’t have too. I don’t.

3. Add 1-2 Tablespoons of fat to a pan and add the shredded sweet potato. Spread the sweet potato evenly in the pan. Cook 3-4 minutes on Medium heat. Flip the sweet potato hash with a spatula and cook the other side for 3-4 minutes. (Check periodically to make sure you’re not burning it.

When done set sweet potato aside.

4. Add a tablespoon of fat to the pan and fry up as many eggs as you want!

5. Layer it up. Hash, Beef, than Eggs. Enjoy!!

Additional toppings that are good: Avocado, Bacon, and Tomato! […]

By |April 17th, 2014|Nutrition and Recipes, Uncategorized|1 Comment

Raisin Pumpkin Spice Cookie

Living in San Diego I get sick of the sun. Who wants perfect 72 degree weather everyday? Beach all the time? Ehh…

I know what you’re thinking, “What an ass! This guy is complaining about sunny 72 while we got snow and drizzle!”

Hear me out though…growing up in the Midwest there’s a huge emotional connection to the seasons. It’s something you’re unaware until you move away.

Don’t get me wrong, I don’t miss scraping snow off my windows, or shivering my ass off all the way to work while my car heater warms up.

But I do miss some things.

Things like wearing a hoodie, campfires, “football weather,” needing to drink tea to warm up, the changing of the leaves, and seasonal foods!

Foods like soup, chili, squashes, pumpkin, and the smell of cinnamon amplify one of my favorite times of the year! FALL!

So on the rare gloomy day in San Diego, I light the candles, the hoodie comes out, and I cook up seasonal foods that take me back home! (On a side note, native San Diegans freak out and bitch about a gloomy day. Chill people, the sun will be back tomorrow. Grab a hoodie, and eat some soup!)

One of my favorite desserts to help capture a little fall weather emotion is this Raisin Pumpkin-Spice Cookie!

These contain no refined flour/sugar and minimal natural sugars.

The recipe is below.

Okay, off to the beach ūüėČ
Ingredients
1 Cup Almond Butter Chunky or Creamy (I use chunky)

1/3 Cup Raw Honey – Use less as you lose your taste for sugar.

1 Egg

1 Tablespoon Vanilla Extract

1/2 tsp Salt

1/2 tsp baking soda

1/4 tsp baking powder

2/3 Cup shredded coconut. I use finely shredded but longer shredded will work and be a good texture.

1.5 Tablespoon Pumpkin Spice – Or […]

By |October 23rd, 2013|Nutrition and Recipes|0 Comments

Pan Fried Cabbage with Apple Onion Relish

Here’s a simple pan fried cabbage with an easy “relish” that was a big hit. You know you’re doing something right when you make cabbage taste good!
Ingredients

1/2 Green Cabbage
2 Tablespoons Coconut Oil (I’m guessing here)

Relish

1 Granny Smith Apple Finely Chopped
1/4 Red Onion Finely Chopped
1 Teaspoon Raw Honey
1/2 Teaspoon Ground Cinnamon
2 Tablespoons Lemon Juice
1/4 Cup unsweetened Cranberries (if you can’t find ones without added sugar use raisins.
1 Teaspoon Chili Powder

Directions

 Add coconut oil to pan and heat.
 Roughly chop cabbage and add it to the pan. I enjoy pan fried cabbage with only salt and pepper. So if the relish sounds like to much work just do the cabbage. (Relish takes like 5 minutes though)
Cook¬†cabbage for a few minutes. Don’t cook it to long, it’s better a bit crunchy. While cabbage cooks prepare the relish. Occasionally stir the cabbage.
¬†Mix all relish ingredients up. As you pull the cabbage off the heat throw the relish on and give it a quick stir. Don’t cook the relish.
Crush!

I posted a squash soup a few weeks back. This relish would be really good on that too. I originally had this relish on a similar soup my aunt prepared during a ski trip!

 

 

By |August 1st, 2013|Nutrition and Recipes|1 Comment

Paleo Chocolate Coconut Pecan Bark

Here’s an extremely¬†quick and easy Paleo Chocolate Coconut Pecan Bark. Okay, it’s a “Paleo-ish” dessert.

I like dessert recipes that you can make¬†made in small batches of, because well, if it tastes awesome and I’ll probably end up crushing the entire thing. Regardless of how much I make. True talk!

Like all health-a-fied dessert recipes, don’t go thinking you’re gonna be eating plates of this and lose weight.

But, it’s a pretty harmless treat compared to most of the junk food out there.

While we won’t get into the politics of whether or not its really “paleo,” it doesn’t have any refined sugars or flours and minimal natural sugars.

So really, it’s not to bad!
Ingredients

1.5 Tablespoons Coconut Butter
1/2 Tablespoons Raw Honey
3 Squares 90% Dark Chocolate (check your baking isle)
1/2 Cup Pecan Pieces.

If you can’t find Coconut Butter you can easily make your own by taking coconut flakes and tossing them into a food processor for about 1o minutes. I used store-bought for this recipe. My homemade coconut butter tends to ends up a bit thinner so you might end up with a different consistency of bark. Not sure.

You can also skip the honey and use chocolate with a lower percentage of cocoa. The reason I add honey to a 90% dark bar is a chocolate bar below 90% is dangerous. I find it so much sweeter that I’ll cookie monster the whole damn bar before I make the bark…

Directions
1. Melt chocolate and coconut butter in a double boiler. You can use a microwave too. But don’t microwave very long the coconut butter will burn. Just get it to the point where it’s started to melt and mix it with a fork and the rest will melt.

2. Add honey and pecans, […]

By |June 26th, 2013|Nutrition and Recipes|2 Comments

Easy Butternut Squash Soup

Looking for a healthy and easy butternut squash soup? This is it! If you’ve got an oven and a blender you hardly gotta do a thang!!

Seriously this is so simple.
Ingredients

2 Butternut Squash
4 Cups Chicken Broth
1 Cup Canned Coconut Milk
1/2 Onion (optional)
1 Tablespoon Fat (Butter/Olive Oil/Coconut Oil)
Dash of Sage, Garlic Powder,¬†Salt, Pepper, Celery Salt. I put such a little dash in a question if you even need it. So don’t stress if you don’t have these.

Directions
1. Cut the¬†ends of the¬†squash off and then cut it length wise. Don’t cut your fingers off, you need them later to hold your spoon!

2. De-seed. Is that a word? I don’t know.¬†Basically use a spoon¬†and scrape¬†out the¬†seeds. There¬†aren’t many seeds.

3. Place  on a baking pan skin side up in the oven at 400 degrees for 1 hour.

4. If you’re someone who says “I just don’t have time to cook healthy meals,” go do whatever stuff you’re normally too busy doing that prevents you from cooking. You’ve got¬†1 hour!

5. After an hour pull squash out/flip over with spatula to let cool.

6. While squash cools, dice onion and saute in fat. (Optional)

7. Scoop out squash from skin.¬†Combine ALL ingredients into your blender.¬†You’ll need¬†a good size blender, mine is 8 cups and it¬†barely fits.

8. Blend on high.

9. Top with a pinch of ground nutmeg or cinnamon. (Optional)

10. Eat!

By |April 9th, 2013|Nutrition and Recipes, Uncategorized|8 Comments

The Dessert Test

Clients¬†often ask me “what do you think of this?” or “how¬†bad do you think ___ is?” “What’s worse ___ or ___? “Should I Eat____?”

If you find yourself wondering if should¬†eat a specific food¬†or indulge in a food¬†you know isn’t really healthy, ask yourself “Does it pass the Dessert Test?
The Dessert Test is simple.
 Would you eat that food if you were already full?

If you answer YES…stay away that food!
If you answer NO…it’s probably a food you can eat without worrying about smashing the whole box or bag!

Imagine you just¬†ate a healthy, but really tasty meal. I’m talking delicious okay? Like death row, last meal good… and yet you can’t eat¬†another bite! Now imagine I¬†offered you your¬†favorite dessert. Brownies, Ice¬†cream, whatever.¬†(For me it’s Chocolate Chip cookies). Now even¬†if you’re full I bet you could cram some in right?

I guarantee If¬†I’m too full to¬†eat anymore of that awesome dinner¬†I could¬†still smash a¬†Chocolate Chip Cookie or two.

Okay seven!

Cookie dough straight outta the tube, anyone?

Don’t say you haven’t,

Don’t do it, stop lying, you know you have.

As delicious as it is…
I want to STAY AWAY from any food that has that kind of pull/control over me!
There’s tons of food¬†I¬†love that pass the dessert test just fine.

Focus on eating those!

It doesn’t matter if you’re a Paleo¬†follower, vegan, or¬†on a see food¬†eat food¬†diet, the next time you’re¬†thinking about “indulging,” “cheating,” using “moderation,” or eating something in the 80/2o rule, ask yourself, does it pass the Dessert Test?

 

 

Spicy Crockpot Beef

I’m huge on crockpots, dinner cooking while you sleep is awesome!

If¬†“I just don’t have time to cook” is one of the excuses, I mean reasons you can’t eat healthy, good tasting food, then I suggest you get a crockpot.

I love waking up at 530 AM and smelling dinner already done! At that point It’s usually breakfast too, just me and my fork. No¬†plate needed!

If you’re short on time one of the best things you can do is cook in bulk and make “home-made tv dinners.”

Basically get your protein taken care of and freeze¬†it into individual portions¬†(Tupperware/baggies). On the morning where you know you’re gonna be¬†short on time, pull a “tv dinner” out and set it in the fridge. By the time you get home its thawed out and you’re half way there! Pair it with some veggies and bam you got dinner!

Here’s a Spicy Crockpot Beef that’s great to¬†cook in bulk.
Ingredients

3.5 lbs Grass Fed Beef. Use whatever affordable cuts you can get, I used a mix of Top Roast, and Boneless Rib.
3 Cloves Garlic Minced
1/2 Yellow Onion Diced
1 tsp Paprika
1 tsp Cayenne Pepper
1 tsp Crushed Red Pepper
1 Tablespoon Oregeno
1 Tablespoon Basil
1/2 Can Tomato paste (60z can)
3/4 Cup Beef Stock (use chicken, or even water if needed)

Throw everything but the beef in the crockpot and mix it up. Then add the beef and mix it around some more.
Turn on low for 8 hours.
Go to bed.
Wake up and¬†have “dinner for breakfast!”¬†Let it cool and package it into “tv dinners”

This should come out packed with flavor and fairly saucey! If you keep cooking it you’ll end up with shredded beef. That’s¬†awesome too! Mix in all the extra sauce.

Cook it on high for four hours if you want it same day.

Oh and […]

By |April 1st, 2013|Nutrition and Recipes, Recipes, Uncategorized|2 Comments

Paleo Smoothie

I was kinda torn on what to call this,¬†Paleo¬†sorbet? Paleo¬†ice cream? Those are¬†big shoes to fill, and¬†I don’t wanna get your hopes up too high. So let’s not get crazy, and just go¬†with Paleo smoothie!

But, if you’re in¬†the mood for Ice Cream and don’t wanna go “full bad,” here’s a healthier option that¬†might give you the fix you’re looking for.

If you’re trying to lose weight don’t go¬†eating five of these a day, it’s got¬†quite a few¬†calories for how small it is. Using almond milk over coconut milk will lower the calories….just don’t go getting all “calorie crazy” on me now! Keep your focus on quality of food over calorie of food.
Ingredients

1/2 Ripe Avacado
1 Small Ripe Banana
3/4 Cup Frozen Strawberries. Or just grab a handful and chuck em in!
1/2 Cup Frozen Blueberries. Ditto.
1 Scoop Protein Powder
Almond or Coconut Milk

You can use whatever frozen berries you like. The more berries the sweeter it will be.

Toss everything into your blender. Add Coconut Milk (carton kind) or Almond Milk just below the top of the fruit.
Turn on blender.
Done!

It will be REAAAALLY thick. Like need a spoon to eat it kinda thick.

Want it thinner? Like drinkable thin? Add more almond milk.

If you want it REAAAAALLY REAALLLY thick you can use a mixture of canned coconut milk and carton coconut milk. Canned coconut milk will kick up the calorie count. Or you can set it in the freezer for a few minutes if you want it to firm up.

 

By |March 26th, 2013|Nutrition and Recipes, Recipes|1 Comment