Recipes

On this page you will find some of my favorite recipes. Being in the kitchen cooking and baking is one of my favorite past times. From gluten free, egg free, protein packed, Paleo, Primal or just plain ‘ol good, I hope you find a few (or several) that you enjoy as well.  Feel free to share some of your favorite recipes and/or modifications in the comments.

What’s For Dinner Wednesday: Pan Seared Lemon Chicken

This week’s What’s For Dinner Wednesday recipe was inspired by the giant lemon Rick brought home last week from one of his clients. I knew we had some chicken breasts in the fridge and zucchini that needed to be eaten; so I married those 3 ingredients together along with some others and thus, this recipe was born. Ingredients: 1.5 – 2 pounds of chicken breast Juice and zest from one lemon 1 tsp olive oil salt and pepper as desired 2 green or yellow zucchinis Goat cheese (crumbled) – optional  Raw spinach Instructions: Preheat oven to 375 degrees. Flatten chicken breasts with meat grinder if especially thick. Combine chicken breasts, juice and zest from one lemon, olive oil, salt and pepper in a bowl and mix around until each breast is coated evenly. Let marinate for at least 30 minutes to 2 hours (or longer if desired).  Heat cast iron…

What’s For Dinner Wednesday: Dutch Oven Chicken Thighs

In an attempt to make sure I am creating and offering content regularly I will be sharing some of my favorite recipes in a weekly segment: What’s For Dinner Wednesday. Some of the recipes will be my own creations, some will be recipes I’ve tried off of other sites, and some posts will be my favorite take out dinners. With each recipe I’ll share modifications I’ve made (if necessary) so that you can try making them as well. Have a favorite recipe you want me to share? Leave me a comment, I’ll check it out, give it a whirl, see if my trusty taste-tester Rick approves, and will share it with the masses. For Christmas I got a dutch oven from my mom and couldn’t wait to try it. This week’s recipe features just that. It’s a one pot meal that takes very little prep time, and once it’s all…

Rotisserie Chicken Salad

This recipe is quick, tasty, and most importantly super easy. The hardest part is not eating all of the chicken as you peel the meat off the bones. I prefer to use the classic rotisserie chicken from Whole Foods because it contains only: chicken, salt, and black pepper. If you have more time you can always use grilled chicken breasts instead. Total prep & cook time: ~ 30 min Serves: About 4-5 Utensils: Bowl, Knife, cutting board, measuring cups Ingredients: 1 rotisserie chicken (or 1.5 lbs of grilled chicken) ½ cup 0% Plain Greek Yogurt ¼ cup ground mustard ¾ to 1 cup diced celery 1 cup grapes (halved) Bibb lettuce leaves Salt Pepper True Lemon powder or juice from ½ lemon Directions: Dissect rotisserie chicken. Remove skin and peel off meat; using both dark and white meat and place in a large bowl (tear into pieces). Measure out ½ cup plain greek yogurt and ¼…

Sriracha Lime Grilled Chicken

{I originally posted this recipe on Compete Every Day Jan 24, 2015.} Here’s a spicy way to kick up your grilled chicken a notch. This is one of my favorite marinades; hopefully it will become one of yours as well. Total Prep & Cook Time: About 30 min. {You can also let your chicken marinate longer; depends how quickly you want to eat} Serves: About 4 Utensils: Grill, pan for marinating chicken, tongs Ingredients:  2 lbs chicken breast Sriracha Ground Mustard 1 lime Garlic Pepper Season-all (optional)   Directions: Place chicken breast in pan or square glass baking dish. Squeeze juice from one lime over chicken Spinkle desired amounts of garlic, pepper, and season-all on both sides Drizzle desired amount of sriracha and ground mustard over both sides of chicken breasts Either cover and let chicken marinate in the refridgerator until ready to grill or prepare the grill and cook chicken…

Popeye Sweet Potatoes

{Recipe originally posted on Compete Every Day} Sweet potatoes and spinach go together like Popeye and Olive Oyl. This recipe is one of my favorite side dishes. It’s super easy to make and a great way to get in veggies for you and the little competitors you may be feeding.   Total Prep & Cook Time: ~30 min Utensils: stovetop pot, knife, cutting board, teaspoon, colander, food processor or mixer, and spatula Ingredients: 2 medium to large sweet potatoes 2 cups raw spinach 2 teaspoons of ghee salt and pepper as desired Directions: Cut sweet potatoes (leave skin on) in cubes. Place in a stovetop pot and cover with water. Set to boil on high for about 8-10 minutes or until you can easily poke through potatoes with a fork. Once potatoes are finished boiling, drain the water out using a colander over the sink. Layer spinach and sweet potatoes in food…

Protein Zucchini Oatmeal aka: ProZoats

This is seriously one of my favorite things to eat for breakfast. It’s super simple to prepare the night before as well.  Just mix everything in a plastic container or mason jar and store in the fridge overnight and you’ve got “overnight oats” ready to eat!  I like eating my Prozoats cold or warm; depending on my mood. Ingredients:  1/4 cup gluten free rolled oats  1 Tbsp chia seeds (I used Spectrum Decadent Blend)  1/2 serving vanilla protein powder (I used 1 scoop AdvoCare vanilla Muscle Gain)  1/2 cup unsweetened coconut milk  1/2 cup grated zucchini  5 pecan halves  sprAnkles of cinnamon + nutmeg + vanilla extract Mix together in a bowl and microwave on 30 sec intervals for about 2 minutes. Variations: replace protein powder with egg whites for additional protein, add raisins, sub walnuts for pecans, raw cacao powder for you chocolate lovers out there. Nutritional Info according to…

Triple Chocolate Cherry Mini Mason Jar Cakes with Chocolate Ganache Icing

As many of you already know, Valentine’s Day is one of my favorite holidays because it’s the day before my birthday; which usually means I get double the good stuff! And what’s not to love about the day that’s all about L-O-V-E!? I wanted to come up with a decadent, chocolate recipe that is not only delicious but allergy-friendly. I try to avoid gluten, soy and eggs when possible because I am intolerant and without them in my diet I feel so much better than when they are present. Typically I search for Paleo recipes for ideas, but more often than not they contain 2-6 eggs which is no bueno for me. So, I came up with my own recipe that can also be used as a Valentine’s gift for your kids’ teachers, friends, clients, etc. I wouldn’t recommend giving just this to your significant unless it’s paired with some…

Chili Lime Cholua Maple Bacon Brussel Sprouts {Paleo/Primal/Gluten Free}

There was a point in time where I ate brussel sprouts every day, twice a day. I was obsessed with them – roasted, steamed, whatever – I wanted to EAT ALL THE BRUSSELS.   And then….I remembered that I have a super-senisitve digestive system. And by remember, I mean I began noticing that I was constantly bloated and (ahem…gassy) after eating them. So, I forced myself to kick the sprouts off our bicycle made for two and took a break from them. Until recently. Here I am again, loving them just as much and experimenting with different ways of making them.    I shared a similar recipe with my TellMeMel email subscribers just before Thanksgiving  -Did any of you try it, yet? If not, DON’T. Make this one instead 🙂   Preface: I used to be “deathly” afraid of recipes that called for more than one tablespoon of oil. In fact, in a lot…

Protein Chocolate PB2 Mug Cake

After dinner snacking can become a bad habit; especially when there’s junk in your pantry. Typically people who end up snacking after dinner do so for a few reasons: Habit Not eating enough throughout the day Boredom “Rewarding” themselves after a long day A nighttime snack isn’t terrible and I don’t subscribe to the never eat 3 hours before bedtime rule – because a calorie is a calorie no matter what time you eat it.  However, I have been experimenting with 11-12 hour overnight fasts the past 2 weeks and the later you eat in the evening means the later you get to eat in the morning. Personally, I try to shut it off by 9pm and hit the bed. Anyway, when the nighttime sweet toofth hits – it’s nice to have the option to whip up something tasty that’s packed with protein, no added sugar, and non-gluten.  My usual ‘ol standby is 1…

Mel’s Morning Glory Muffins

Behold, a Fall recipe that does not include nor have anything to do with pumpkin! Seems as though that’s hard to come by these days.  Not that I have anything against pumpkin; I’m just kinda over it already.  Every Friday morning I get coffee at the café where I train my personal training clients. And every Friday morning a giant Morning Glory muffin stares me in the face.  And every Friday morning I say, “One day I’m going to get one” and then I never do.  So I decided to do what any baker would and figure out how to make my own version, allergy free! This recipe is free of nut flours, gluten free, egg free and is tasty to boot!  I will however, offer substitutions for those of you who can tolerate all the things I listed above and don’t need to worry about being “allergy free”.  …

Key Lime “Mocktail”

Key Lime “Mocktail” Recipe This refreshing and rehydrating drink is not only great poolside in the summer, but also when you’re just tired of drinking water at the end of the day. It’s also a great way to get the taste of a margarita without actually drinking one. Plus, if you haven’t tried AdvoCare Rehydrate  – it’s a must. Definitely a game changer when it comes to replenishing your electrolytes and helps aid in recovery after workouts or just doing daily physical activities. Ingredients: 1 packet of AdvoCare Key Lime Cherry Rehydrate About 8-10 ounces of Topo Chico Splash of Pure lime juice Mix everything together with a spoon or in a shaker bottle with a wire whisk and pour into your favorite sipping cup! Sometimes I like to serve my mocktail in a martini glass; cause I’m fancy like that. 🙂

Chipotle Lime Monterrey Chicken

This recipe is super easy, y’all! I served it alongside baked sweet potato chips (using my favorite spiral slicer: Paderno World Cuisine) and some steamed zucchini squash. Chipotle Lime Monterey Chicken  Ingredients: (Amounts dependent upon how many people you’re feeding) Chicken Breasts (I always use Vital Farms) Bacon (AppleGate Farms is my favorite) Pepperjack Cheese (Organic and Raw is  what I typically look for) Juice from fresh squeezed lime Spices: cayenne, cumin, garlic powder, onion powder   Preheat oven to 350 degrees. Poke holes in the chicken breast with a fork. Squeeze liberally fresh lime juice, cayenne, cumin, onion powder, garlic, sea salt, pepper.  Place in a glass baking dish and bake for 25 minutes or until chicken is cooked thoroughly.  Meanwhile, prepare organic, uncured bacon on stovetop. Place 1 strip (cut in two) of nearly cooked bacon on chicken breasts, then layer with 1/2 to 1 ounce of pepperjack cheese and bake at 350 degrees for…

Spinach & Goat Cheese Oil-Free Pesto

Spinach & Goat Cheese Oil-Free Pesto Pictured above: Zoodles tossed in Spinach & Goat Cheese Oil-Free Pesto served over a bed of lean ground turkey and a few chopped pieces of Applegate Farms turkey pepperoni.  Winning combination!TO make Zucchini Noodles aka: ZOODLES, peel zucchini.  Next, use a vegetable peeler or spiral slicer to make long spaghetti-like strands. Drain the excess liquid in a colander in the sink while you make the pesto.  When water has drained you can either cook the zoodles on the stovetop for 2 minutes (al dente) or in a microwave-safe bowl covered with a paper towel for 2-3 minutes.Ingredients: 2 cups fresh (tightly packed) spinach 1 tsp minced garlic 1/2 cup vegetable broth 1 tsp lemon zest Juice from 1/2 lemon Salt Pepper 1/2 stevia packet (optional) 2 oz goat cheese crumbles Blend all ingredients above in a food processor; adding in the goat cheese after and pulsing a few more…

Easy Chopped Turkey Salad

As most of you already know, I am no stranger to salads. I absolutely love them; I’m obsessed. I’m a self-proclaimed #saladbeast.  This salad literally takes less than 2 minutes to throw together.  Protip: ask the deli to slice your meat on “4” – it gives it the chopped thickness that you’ll need to just dice and throw on top of some mixed greens.  I prefer the Applegate Farms Organic Smoked Turkey Breast, but you could use whatever protein you prefer. Easy Chopped Turkey Salad Instructions: Grab handfuls of mixed greens, spinach and/or kale and toss in a bowl.  Chop your protein deli meat, dice up a few grape tomatoes and avocado.  Add extra virgin olive oil and fresh lemon for dressing (if you prefer) and there you have it. Lunch in less than 5 minutes! Variations: add diced apples, grapes, and any other veggie or fruit. Blueberries on salads are my favorite! add bacon…

Sweet Potato Sausage Pancakes

What’s better than chicken sausage and pancakes? Chicken sausage IN a sweet potato pancake! Flour and Egg Free Protein Sweet Potato Pancake: Ingredients: 1 small cooked, mashed sweet potato 2 scoops AdvoCare Vanilla Muscle Gain (or any vanilla protein powder) 1 Flax “Egg” = 1 Tbsp ground flax seeds + 3 Tbsp water 1/4 cup unsweetened coconut milk 1/8 tsp baking soda 1/8 tsp baking powder Cinnamon and nutmeg Combine all ingredients in a bowl and mix together. I used a hand mixer. Either make pancakes as is now or…..take them a step further. —— Applegate Farms Chicken Apple Sausage IN a Sweet Potato Pancake: Cut 1 sausage link in half lengthwise, then in half again; so you’ll have 4 pieces. Cook sausage in skillet for a few min. Then add pancake batter around the sausage and cook a few min more; flip pancake, repeat process and there you have it -a 2.0…

Peachy Protein Muffins

These muffins would go great alongside a protein packed breakfast of maybe eggs, egg whites, your favorite protein shake, or even just as a snack.  The great thing about this recipe is that it’s just a base for any fruit, mix-in combination.  You could replace the peaches with fresh blueberries, shredded zucchini, strawberries, etc.  I typically store them in the refrigerator and would recommend you doing the same.   Gluten Free, Egg Free, Protein Packed “Peachy Protein Oat Muffins” Dry Ingredients: 1 cup Bob’s Red Mill gluten free quick oats 1/4 cup coconut flour 2 scoops SFH Coconut Whey Fuel (or 2 scoops of preferred vanilla protein powder) 2 small ripe peaches 2 tsp baking powder 1/2 tsp baking soda 1/2 tsp salt 2 stevia packets (optional) Cinnamon* Ginger* Nutmeg* *I never really measure my spices; I just add sprAnkles here and there. 2 Tbsp ground flax seed + 4…

NEW RECIPE: STACKS OF TACOS…..or something….

Confession: I get tired of eating and cooking the same ol things sometimes.   As I looked through the fridge to prepare dinner last night, the thought of having ground beef sautéed with veggies and served over spinach again sounded completely unappetizing.  And then apparently there’s this hashtag going around #TacoTuesday where everyone posts their delicious taco dinners.  All over the interwebs I kept seeing pictures of tacos and started getting FOMO (but I don’t even really like tacos) so I decided it was time to change our dinner routine for the evening.  I’ll see your #TacoTuesday and raise you STACKS OF TACOS….    I looked up a few recipes to get an overall idea of how and what to assemble, made my own substitutions with what I had in the pantry/fridge – cause I’m not about going to the grocery store for one item – If we don’t have it,…

DIY Comes Once a Year

We all know I enjoy cooking healthy meals and baking delicious treats.  However, when it comes to arts & crafts, I am not your gal.  It does not fill my heart with great joy to remodel, refurbish, remake things.  When I am not working the last thing I want to do is go home and work on taking a dresser from “junky to funky” or peruse Pinterest for projects to do at home when I’d much rather pay someone, who is much more talented, to do it for me.  However, once a year, when it comes to preparing Christmas gifts for clients and friends, my “Do-It-Yourself” spirit comes around.     The following project is not “As Seen on Pinterest”; cause ain’t nobody got time for dat! We’ve all seen those homemade cookie kits in mason jars – well, this is my take on them.  Behold….   Chocolate Peanut Butter Smoothie…

Triple Chocolate Cherry Bomb Smoothie

This shake is seriously tha-bomb. Ingredients: – 1 serving of chocolate whey protein powder – 1 Tbsp raw cacao powder – 1 Tbsp raw cacao nibs – 1/4 cup frozen cherries – 4 oz unsweetened vanilla almond milk + 4 oz water – ice Blend it up and drink it up! Nutritional info: based on ingredients above; including AdvoCare chocolate Muscle Gain (not pictured). 297 Calories 9 grams of fat 24 grams of Carbs 30 grams of protein.

Cauliflower Chocolate Shake

Prepare for Your Mind to Be BLOWN!   Behold: Cauliflower Chocolate Shake That’s right folks….SHAKE UP NOVEMBER with a creamy, nutritious cauliflower chocolate shake! Consider me to be the biggest sceptic ever when it comes to vegetables and chocolate in the same sentence.  Heck, it even offends me when people have the audacity to choose fruit as their mix-in of choice when they go to the ice cream/frozen yogurt store.  I mean, if you’re gonna go; go hard in the paint, right?   Anyway, trust me on this one – upon drinking this you’ll say, “What cauliflower?” Well, actually I’m not so sure about the effects that may occur afterwards – I mean…you may want to have some digestive enzymes on hand just in case cauliflower makes you gassy. 😉   Makes 1 – 20 oz serving 1 serving of chocolate or vanilla protein powder 1 pitted Medjool date 1 – 1.5 cups…

Crockpot Pulled BBQ Chicken

Bring out that Crockpot; get ready to toss all the ingredients in, stir and go about your business for the next 5 hours!  Pulled chicken served over mashed cauliflower.  I’ve also served it over a bed of spinach, topped with avocado and served with a side of roasted butternut squash The recipe below is a modified version of the original found in the Against All Grain cookbook; Pulled Barbecue chicken sandwiches.   Note: it does go against my usual “I don’t make recipes that use more than 10 ingredients” rule, but once you have these items in the pantry, I promise you will use them again and again.   Ingredients: 1.5 pounds chicken breast (Vital Farms are my favorite) 1/2 cup diced yellow onion 2 cups low sodium vegetable broth (I prefer Pacific Brand) 6 oz tomato paste  2 Tablespoons of coconut aminos 1.5 Tablespoons of all-natural liquid smoke (this ingredient is clutch – DO NOT OMIT) 2 teaspoons minced…

Tuna Quinoa Cakes

At around dinner time yesterday, I had two options:  1) Muster up the energy to change out of my #TeamNoPants attire and brave the Sunday grocery shopper crowd or….. 2) Dig through the panty and prepare something with what I already had in the kitchen.   2 Main Ingredients + 2 add-ins + a few sprAnkles of spices…..this is what I created:   Tuna Quinoa Cakes  As  I was preparing dinner, my mind drifted to my St. Mary’s school cafeteria lunch days.  You want to know why I don’t mind eating the same thing every day of every week?  Here’s why.  That’s pretty much what I did from age 5-13 years old.  I can remember our lunch calendar like it was yesterday. Tuesdays: Hamburger and tots day Wednesdays: Salisbury Steak and nasty gravy and potatoes (leftover hamburger meat from Tuesday) Fridays: salmon croquettes with macaroni & cheese and gumbo; alternating with tuna…

Baked Sweet Potato Chips

Last week I ordered the spiral slicer below from amazon for about $40. As soon as it came in I went to the store and stocked up on Okinawan and regular sweet potatoes as well as yellow zucchini squash to appropriately break it in. Behold my creation……. I arranged these in a single layer on a baking sheet (sprayed with organic cooking spray), sprAnkled a bit of pepper and baked them for about 8-10 minutes on 400 degrees.  Watch the oven closely as I burned the first batch pretty badly.  You can flip them half way if you want, but it’s not necessary. Also, let them sit on the baking sheet (out of the oven) a bit longer to harden and get crispy. I cut up 1 1/2 avocados, added about 5-6 chopped grape tomatoes, garlic, pepper, cayenne, fresh squeezed lime and wah-la….a much better, homemade oil-free version of Terra chips. I didn’t calculate nutritional…

Zucchini Squash Primavera

Spiral sliced squash primavera Includes: (serves 2) 2 medium yellow zucchini squash About 10 chopped grape tomatoes 2 handfuls of spinach Throw in a pan over medium heat until squash becomes “noodle-like” texture Serve your favorite protein on top. Nutritional info for squash primavera (no protein): 1 serving ~63 calories ~ .01 grams of fat ~ 8 grams of carbs ~ 5.3 grams of protein

Quinoa Noodle Mac & “Cheese”

Serves: 4 people (3/4 cup) each   Ingredients: (what I used) 1 box Quinoa noodles (or any other you prefer) 2 cups of spinach  1/3 cup organic plain greek yogurt 1/2 cup + 1 Tbsp nutritional yeast flakes 1/2 ounce jalapeño yogurt cheese (completely optional) SprAnkles of spices you prefer. I used garlic & herb + pepper + a bit of nutmeg **The nutmeg adds an interesting twist and I’ve seen it used in other “cheesy” recipes before. Try it if you dare. I also saw dijon mustard (1 teaspoon) used in a similar recipe, but left it out.  You could also boil the noodles in 1/2 the water it calls for and 1/2 low sodium vegetable broth.   Preparation: Prepare noodles as directed on the package Place 2 handfuls (or more if desired) in bottom of a strainer. Once the noodles are done cooking, drain over the spinach-filled strainer. (This will steam/cook the spinach: 2 birds-1stone)…

Double Your Batter And Make It Stack

Hold up…Freeze….somebody bring me back some pumpkin please….   Tis the season!  From pumpkin spice-sugar bomb latte obsessions to pumpkin spice shower gel….ewww….(Jk. I’ve never heard of such a thing, but I wouldn’t put it past Bath & Body Works to market that) All pumpkin errythang is among us.    Yesterday I spent the morning in the kitchen testing out this gluten free, protein-packed pumpkin pan(oat)cake recipe to share with yall.  I adapted it from the original recipe posted on Running to the Kitchen.  While some of you Paleo lovers may still prefer to make the original recipe, I felt the need to recreate it to fit my preference.  Lawd knows I’d rather have my gluten free oatcakes over almond flour-coconut flour pancakes.  I put my revamped recipe to the Rick-taste-test-o-meter and they passed.  Get out your bowls, whisks, and pans.  Bring out the pumpkin and let’s get cookin’!   Mmmm……. Serving…

Gluten Free Oat Flax Chicken Tenders

My goal with creating, revamping, and sharing recipes with you is to streamline ingredients and time in the kitchen while providing you with a tasty dish that’s also friendly on your digestion and waistline.     If you’re looking for recipes that have 10+ ingredients; require you to make multiple trips around town to 3 different grocery stores in order to make ONE recipe, I’ll direct you to fitness foodies I follow.  I like to refer to them as #ChumpStatus Chefs.  Because basically, anytime I have tried making said recipe that requires that much work, it’s really never worth it and makes me feel like a chump.   Seriously, 9 times out of 10 I see delicious-looking pictures of food, follow the link for the recipe and BOOM….it requires tons of things I don’t have in the pantry, nor care to buy and then I get sad….melodramatic, I know.  …

Protein Fudgesicle

{Disclaimer}: I may or may not be listening to NSYNC “Dirty Pop” right now as inspiration for this post…..and it may or may not be on repeat….   I can remember like it was yesterday sitting outside of St. Mary’s waiting for my dad to pick me up after school in his brown F150. He’d pick me up at 3:15 and we’d head over to the high school tennis courts to pick up my brother(s) next.  We always had a little bit of time to kill before they were out of school, and as luck would have it, across the street from where we waited every day was Burger Inn, a drive up/walk up burger joint that sold vanilla ice cream cones for .35 cents! I’m pretty sure that more afternoons than not, I’d ask my dad for money, mosey across the street, and buy him and I an ice…

Brussels and Chilean Sea Bass

 This recipe comes from one of my nutrition clients. She emailed it to me a few days ago and said she modified it from the original version in Cooking Light.  Seeing my clients experiment with cleaning up recipes and finding a way to fit it into their healthy eating plan makes me feel like a proud momma coach. Roasted Brussels with Fuji Apples I doubled the original recipe because the brussel sprouts came in a 16 oz. bag. The ingredients and nutritional information below is based on this recipe.  Just before I was about to serve up the sprouts with dinner, Rick suggested I add walnuts. So, I added 1/4 c. chopped walnuts and tossed them in for the last 2 minutes to roast.  Feel free to add them as well or omit them. Ingredients: 16 oz. raw brussel sprouts. 1 medium fuji apple 1/4 c. chopped walnuts (optional) 4 tsp.…

Protein Packed Turkey Burgers

Every time I go to the grocery store I buy pretty much the same exact things: asparagus, acorn squash, spinach, zucchini, squash, avocado, mushrooms, sweet potatoes, and sometimes bell peppers. My proteins are always chicken breasts, ground turkey, salmon, egg whites, eggs, and bison (for Rick).  Every. Single. Week.  Same. Exact. Thing. So in order to change things up a bit, I like to try new recipes with my main staples, and modify them to fit my personal preferences and nutritional goals.  This modified recipe comes from Elana Amersterdam’s new Paleo Cooking from Elana’s Pantry cookbook.  I adapted it from the Greek Turkey Burgers recipe. I removed the olive oil the original recipe calls for and used some of my own spices. Ingredients (what I used): Extra Lean 99/1% ground turkey 2 large eggs 1 medium zucchini (1 cup grated) 1 tsp. ground black pepper SprAnkles of garlic & herb…

Cauliflower Shrimp N’ “Grits”

Last weekend we took my mom to Lambert’s for a belated Mother’s Day brunch.  Out of sheer impulse I ordered the shrimp & grits and didn’t look back. It was my cheat meal, it sounded amazing, and I ate every last bit.  Ever since then I have been dreaming about that dish.  Did I mention it was topped with a soft boiled egg? YUM.  Anyway, I came across a recipe for cauliflower “grits” this weekend and decided to try my own clean version of the traditional dish. Bring out that nutritional yeast, put away the oil, the butter, and cream – you won’t find that here as I am not a fan of heavy cooking nor creamy thighs or a butter butt…. For the shrimp: Depoo and devein the shrimp. Or do what I do and buy it already done for you. Rinse and pat shrimp dry. Spray with organic…

Nooch Acorn Squash

Nooch aka: Nutritional Yeast is no secret ingredient of mine if you have been following my recipes for quite some time. Here’s why I love adding nutritional yeast to a lot of my recipes: It is a source of protein and vitamins, especially the B-complex vitamins, and is a complete protein. It is also naturally low in fat and sodium and is free of sugar, dairy, and gluten. Sometimes nutritional yeast is fortified with Vitamin B12. Nutritional yeast has a strong flavor that is described as nutty, cheesy, or creamy, which makes it popular as an ingredient in cheese substitutes.   This recipe is easy, peasy and The Rick-o-Meter when asked what he would rank it on a scale from 1-10 said, “Well, it’s gone. Isn’t it?” I take that answer as a 10! Ingredients: (serves about 3-4) 1 acorn squash Organic garlic & herb seasoning Chives 1/4 c. nutritional…

Mmmmm….MAHI

For those of you who follow me on Twitter or Facebook it is no surprise that I have recently developed a love-hate relationship with fish.  The past several weeks fish has been part of my competition prep diet; which means I have been force-feeding myself 10 ounces of fish every day….and when I say force-feeding I mean, I cry and die a little inside every time I chew and swallow….(pause for melodramatic imagery here). After receiving some fishtastic tips from my friend Stephanie, I am here to tell you that I am beyond excited about eating fish again. Baked wild caught Mahi Mahi served with pan roasted brussel sprouts, spinach, bell pepper,  squash, and mushrooms Fishtastic tips: Sprankle with dill FRESH lemon juice **note: not the lemon juice that comes in the bottle. That’s what I was using before = gag me!** Preparation: Preheat oven to 400 degrees Line baking sheet…

Easy “Cheesy” Stuffed Peppers

Many people think that “eating clean” means eating “boring, bland food”, but that doesn’t have to be the case if you get creative.  For example; one of my meals on my plan this week consists of ground turkey, mushrooms, peppers, mixed greens, salsa….which if you’ll see below that is exactly what is in this meal.  All lean, all clean, all delicious.Remember these ingredients I told you to “Stock Your Pantry” with last week? Nutritional Yeast Flakes and Organic Apple Cider Vinegar   Well, bring them back out and let’s get cookin’! Behold; Easy “Cheesy” Stuffed Peppers. Ingredients: 99/1 Extra Lean Ground Turkey Bell Peppers Mushrooms (diced with knife or use a chopper) – (about 1 cup) Raw spinach Salsa (about 3/4 cup) 1 small can of Diced green chilis Garlic powder (could substitute fresh garlic if desired) Ms Dash seasonings of choice. (I used Garlic & Herb blend) Pepper Nutritional…

Roasted “Parmesan” Butternut Squash with Kale

Whether you’ve been a lean, mean, green eater for years or just a few days; learning different ways to cook and spice up the same ‘ol vegetables is important. Variety truly is the spice of life and sanity when it comes to eating clean. Last night I cleaned up Oh She Glow’s version of Roasted Butternut Squash with Kale and Almond Pecan Parmesan. Tell Me Mel Version: Ingredients (serving size: as a side – 4) **It should be noted that I hardly ever measure my spices. I just sprinkle liberally as needed. **It should also be noted that I prefer to use the word sprAnkle instead of sprinkle. 1 butternut squash peeled, diced into cubes Garlic powder Organic olive oil cooking spray Ms. Dash (traditional blend) 2 cup chopped kale (stems removed) Here’s the AMAZING part: Almond Pecan Parmesan “cheese” 1/4 cup almonds and pecans 1 1/2 tbsp nutritional yeast Instructions 1. Preheat oven to 400F and lightly…

So Fresh and So Lean Lean…Turkey Chili Recipe

Chili is always a Fall favorite in our house for a few reasons: 1. It’s super easy to make 2. It never fails 3. It lasts for days and can be eaten many different ways. Today I made turkey chili with a little surprise. Behold the recipe (in pictures)… Veggies: From top left butternut squash, portabello mushrooms, carrots, yellow squash, zucchiniPackage of 99/1% Lean ground turkey (not pictured) The added surprise… 2 links of diced chicken sausage 1 can of Organic Black beans; 1/2 c. salsa, 1 can of Organic diced tomatoes with green chilies, and good ‘ol Ms. Dash seasonings. I never really measure things; I just “roll it, and roll it, and put it in a pan”.  But seriously, I just chop, dice, and put it in the pan, and hope for the best. All meats and veggies were sauteed with Organic Olive Oil cooking spray.  After that,…

Pizza and Ice Cream

So, you say you can’t give up pizza? And you can’t quit ice cream? Have no fear….Some of you may remember my “Aah, Ninja Pizza” recipe post from before.  Well, earlier this week I decided to revamp my older recipe and change it up a bit.  My previous recipe had more of a nut base than I prefer; so here’s the new, improved, lower fat, gluten free, cauliflower pizza! My personal pizza (left). Rick’s (right) Ingredients for crust: (as prepared by me) 1 head of cauliflower 1/4 c. ground flaxseed 1 egg sprinkles of “pizza seasoning blend” from Sprouts Ms. Dash Orignal Blend. Toppings: whatever you choose I used Organic tomato sauce, raw spinach, sauteed mushrooms, red bell pepper, yellow squash, 99/1% ground turkey, 4 turkey pepperoni slices, and a small amount of goat cheese. Preparations: Grate one head of cauliflower florets with food processor or cheese grater. Microwave grated…

Primal “Mac & Cheese”

Thanks to my friend Jessica, who talked about gluten free mac & cheese and fish sticks non-stop over the weekend, I couldn’t stop thinking about how long it’s been since I’ve eaten that and how delicious it sounded.  I went to the grocery store and pondered over getting a box and making it for dinner, and then decided against it.  Here’s what I made instead and it is delicious; grain-free, gluten free, and guilt free (unless you have something against cheese, and if so, you’re not my friend). Spaghetti Squash “Mac & Cheese” – 1 Spaghetti squash – Cheddar cheese – Parmesan Romano cheese  -Salt and pepper 1. Preheat the oven to 400 degrees 2. Cut the spaghetti squash length wise, scoop out the seeds and place “meat side down” on a baking sheet with about 1/4 c. water on the bottom of pan 3. Bake for 35-40 minutes 4. Use a fork to…

Aah, Ninja Pizza!

“Pizza that vanishes without a trace” For the most part, Rick and I eat the same things for dinner and he usually always eats whatever I make.  However, the one thing he is most reluctant to eat is my Paleo pizza.  So, while he enjoys his whole grain crust; I make my own because if I eat the real deal, loaded with cheese and made with tons of flour, I end up feeling like a bloated, gassy cow and that’s not good for the marriage; trust me. Tonight I experimented with a new Primal, gluten free pizza recipe.  I’ve shared a Paleo Pizza recipe here before that I got from the Paleo Plan website, but wanted to try something different that didn’t contain so much almond flour; sometimes it just gets so filling.  Here’s what I did and the ingredients I used, along with some pics.  Feel free to add any…

Recipe Time!

It’s been a while since I have posted recipes and I’m sure some of you need to add some spice and variety in your kitchen…well, have no fear! I’m here to share with you a few that I got from The Primal Blueprint Cookbook (by Mark Sisson); which I highly recommend.  All the recipes are grain free, packed with protein, healthy fats, and veggies. First Up…Fried Eggs Over Green Chili Turkey Burgers  The original recipe is not available on his website; all the more reason to go buy the book here.  However; there is a similar recipe on Elana’s Pantry.  The only thing missing from Elana’s version is the fried egg.  And believe me, if you have a protein-loving husband like mine, that’s the part you MUST NOT SKIP.  Plus, if you fry the egg where the yolk is a little runny it tastes amazing over the turkey burger! I…

Nutty Bread

This recipe is from Elana’s Pantry.  All of her recipes are gluten free and most you can tweak here and there to make it Paleo-friendly.  Today I made the Nutty Bread.  It reminds me a little of Ezekiel bread; except it is made with almond flour.  You can find Elana’s version of the recipe by clicking on the link above.  I am posting mine below along with some pics. Ingredients as pictured above: – 1 1/2 c. blanched almond flour – 3/4 c. arrowroot powder – 1/4 c. flaxseed meal – 1/2 tsp. sea salt – 1/2 tsp. baking soda – 4 eggs – 1 tsp. honey (subbed for agave nectar) – 1 tsp. apple cider vinegar – 1/4 c. walnuts, coarsely chopped – 1/2 c. pistachios (make sure you get them already shelled-I didn’t and it took forever!) – 1/4 c. pumpkin seeds – 1/4 c. sunflower seeds –…

Kale Avocado Salad

Ever since my friend, Emily introduced me to the Avocado-Kale salad from Whole Foods, I crave it at least once a week.  Because Whole Foods isn’t on my daily path, the price they charge for it, and the temptation of samples on every corner I decided to make my own version of the salad.  If you would rather try the WF version you can find it at the Raw Food Bar.  The original version uses diced purple onions, but Rick doesn’t like onions and I’d rather have it with tomatoes…so….without further adieu: Kale Avocado Salad -1 big bunch of kale -1/2 avocado (or more depending on how creamy your want it) -8-9 grape tomatoes -olive oil -sea salt -cracked pepper Wash your hands and get a big bowl, cause you’re gonna get dirty!  Rinse the kale and tear into pieces, place in bowl. Half the avocado, scrape it out, mash…

Eggplant Parmesan…Wha…What!?

Last Thursday, one of my 5:30am CrossFit Central workout buddies gave me this wonderful book you see to the left!  It is filled with tons of recipes that can be Paleo-friendly with a few tweaks here and there.  Adding your own special twist is half the fun of baking and cooking, right!?   I was really excited to get this right before Easter and I had every intention of making the Carrot Cake recipe, but I ran out of time and decided, “Why the heck am I going to make an almond flour carrot cake when I can have the real, calorie-fat laden, homemade carrot cake that my mom is making!?”   ….in fact, I’m still waiting to devour a piece… Anyway, last night I made the Eggplant Parmesan, omitted a few ingredients, added a few, and the result was delicious. I’ll post the recipe below, but if Eggplant Paremsan isn’t…

You Scream…We Scream…

We all scream for ICE CREAM!! The last time I had, for real ice cream was in August. I went home for my step dad’s birthday and ate about 2 bowls of Blue Bell Birthday Cake ice cream. At the time it was oh-so-good. However, soon after my stomach was cramping, bloated, and I was sick the entire next day. I vowed never again to eat real ice cream, and I haven’t! This is coming from someone who used to love Marble Slab and Amy’s Ice Cream with tons of toppings mixed in.The other day, I swear there were visions of ice cream surrounding me! It is Spring Break in Fredericksburg, the weather was sunny and warm, and I saw so many tourists walking Main St. eating ice cream cones. Then as I was driving home, a lady pulled out in front of me from Sonic and what was she…

Roast Pork with Squash, Asparagus, and Red Bell Pepper

Roast Pork with Squash, Asparagus, and Red Bell Pepper And who says eating Paleo is boring!? Last week I got the Martha Stewart, Everyday Food magazine in the mail. Little did I know it came free with the subscription that Rick’s parents gave me for Christmas. The thought of throwing it away crossed my mind because I assumed there would be no recipes in there that would be Paleo-friendly. Wow, I was proven wrong! I tore out four different recipes that could all be tweaked here and there. Last night, I made the roast pork with squash and onion recipe (minus the onions because Rick doesn’t like them) and tailored it to fit what I had in the fridge. What you need/what I used: -1/2 butternut squash, peeled, quartered, seeded, and cut into slices or big cubes -asparagus (how ever much your heart desires) cut into pieces -1 red bell…

Coconutty Bread Pudding

  COCONUTTY BREAD PUDDING Bread pudding has always been a favorite dessert of mine; however most traditional recipes and their ingredients don’t typically lend themselves anywhere near the Primal lifestyle.  With the help of my brother, a patisserie we created an alternative to the main ingredient bread using coconut cupcakes inspired by Elana’s Pantry.  Therefore, this is a two part recipe with the Coconut Cupcakes prepared the day before.  The custard is made on the second day and poured over the cupcakes to create a Primal-Inspired Bread Pudding; finally an answer to all the bread pudding lovers’ prayers! Coconut Cupcakes (Bread Alternative) The only problem with these cupcakes is saving them for the bread pudding because they are so good!  I usually prefer coconut in only carrot cake or Italian cream cake, neither of which are Primal, but the coconut flour used in this recipe didn’t lend an overwhelming flavor…

Paleo Cocoa Balls

Paleo “Schweddy Balls” – No Christmas sweater necessary. I don’t think I have posted this recipe yet, but I have made Paleo Cocoa Balls a few times in the last month to curb my chocolate cravings. Today, I used almonds instead of walnuts and I think I may just use them instead from now on. Here’s the recipe, along with some pics for your viewing and eating pleasure. 2 1/4 c. walnuts or almonds 2 1/4 c. pitted dates 1/2 Tablespoon of vanilla extract 1 scoop of Whey vanilla protein powder 3-4 Tablespoons of organic unsweetened cocoa sprinkle some cinnamon (didn’t measure how much I used) 2-3 Tablespoons of water I usually have to split the batch in two to food process it because I’m afraid of burning it out. After both batches are “pulsed” for a while, combine them together and keep “pulsing”. Not real sure how long, but…

Paleo Meatloaf

(pictured left: Paleo meatloaf, mashed cauliflower, sauteed squash, turnips, and broccoli, and a slice of Paleo simple bread) If someone were to ask me what my favorite meal or what my “last” meal request would be, I’d have to say hands down, my mom’s meatloaf with macaroni & cheese, and mashed potatoes. Tonight, I made Paleo meatloaf and it was delicious. I was in heaven, for real. I told Rick, “I don’t think you understand how much I love meatloaf!” I was even super excited that we have left overs for me to enjoy again tomorrow. I’m not sure if there’s any other meatloaf lovers out there, but if you claim to not like it, it’s probably because you haven’t had the right meatloaf. Here’s the Paleo recipe I used in case any of you want to try it. I never measure out my salt or spices, unless I’m baking…

Baked Kale Chips

As I mentioned in the previous blog, Karen and I attempted to cure our chips and salsa craving by baking kale. And as I said earlier, it tasted nothing like good ‘ol chips and salsa from Maudies, but it was worth a try. For all my team 4 Paleo friends I am posting the super, duper easy recipe for you. Preheat oven to 375 degrees Rinse kale and pat dry…make sure it’s really dry. Tear kale into “chip size” pieces and put in a bowl with lid. Drizzle olive oil (or pour), sprinkle sea salt and pepper, put the lid on and shake shake shake! Place kale “chips” on a baking sheet and bake for 15 minutes or so…they should be crispy enough to dip, or attempt to dip in salsa. Enjoy! Karen and I ate the whole bunch of Kale, well her mom helped us a little, too. But,…

Paleo Recipes

I’m posting some Paleo recipes, per request. Some of these I have gotten from The Paleo Diet book, and the majority of them are from stalking other Paleo-eaters blogs. Either way, give them a try and add or take away ingredients if you’d like. Sauteed Shrimp with Steamed Kale and Broccoli You can use ready-to-eat peeled shrimp or the raw, frozen kind. I got the raw, frozen medium shrimp. heat, the skillet to medium and throw the shrimp in. If using frozen, give them a bit to thaw on the skillet before you add olive oil. Once the shrimp is ready to absorb moisture and spices drizzle or pour (depending on how much you want to use) in the pan, over the shrimp. Add Organic worcestershire sauce Sea Salt Pepper Squeeze half a lemon on top. Should take about 4-6 minutes at the most. Now for the Steamed Broccoli and…

Paleo Pancakes with a Twist

One of the hardest things about eating only Paleo is eating eggs EVERYDAY for breakfast, and honestly I think it gets old! So, I decided to change it up this morning by making Paleo Pancakes as seen on the CrossFit Central recipe share website (Eat Clean, Live Strong). Although, I decided to modify the recipe because I didn’t want 1/2 c. almond butter sitting in my gut! Here is my modified recipe: – 2 eggs – 1/2 c. unsweetened applesauce – 1/4c. almond butter (the original recipe calls for 1/2c. almond butter and omits the flax seed) – 1/4 c. ground flax seed – 1/4 tsp. cinnamon – 1/4 tsp. vanilla The other recipe also says to use coconut oil to put in the pan before cooking, but I did not use it because it has 12gms of saturated fat and because I have Calphalon pans and you don’t have…