Recipes!

#105-3 Days of Meal Prep with Sauteed Zucchini, Broccoli and Shrimp in Basil Pesto and more

Grocery List:

  • 1lb of Grass Fed Ground Beef
  • 1lb of Shrimp, Cooked or Raw
  • 2 tbsp of Grass fed Full Fat Butter, like Kerrygold
  • 1/2c of Grated Parmesan Cheese
  • 10oz Cece’s Veggie Noodle – Zucchini
  • 10oz HEB or Cece’s Sweet Potato Noodle
  • 8oz Organic White Button Mushrooms, sliced
  • 1 large head of Broccoli
  • 1 bundle of Asparagus
  • 8-10 or more large Fresh Basil Leaves
  • 2 garlic cloves
  • 1/4c Walnuts or Pine Nuts
  • 1/4c Avocado Oil
  • Pink Himalayan Salt
  • Ground Pepper
  • Garlic Granules
  • Onion Flakes
Saute in olive oil spray
Chop and coated broccoli in a little Avocado oil, salt & pepper.
Set temp to 390
Cook for 5 minutes, Shake, and cook for another 5 minutes
Add Broccoli to Zucchini and mix.
I’m bummed that I didn’t get a picture of the Air Fried Shrimp!
I coated raw shrimp in a little avocado oil, salt pepper and Parmesan cheese.
Set the temp to 390 and cooked for 13 minutes
Then add it to the veggie mix.
Add about 1/4 cup of your Basil Pesto into the veggies and mix thoroughly.
So good!
Cook your beef thoroughly then drain.
Melt 1 tbsp (or more!) of butter then add the sweet potato noodles and sliced mushrooms. Saute until soften but not mushy, about 5 min.
Air fry chopped asparagus to a temp set for 390 for 6 minutes, then shake and cook for another 6 minutes.
Add asparagus to the sweet potato and mushroom and mix.
Add the ground beef and mix!
Season with pink salt, pepper, onion flakes and garlic granules to taste.
Voila!

You may add yummy fats to these meals by adding some avocado slices or a sprinkle of sunflower, pumpkin or flax seeds.

This will yield 2 large or 3 small shrimp noodle servings and 3 large or 4 small beef noodle servings

How about some breakfast?! I’ve got another post about that right -> here!

More “3 days of Meals Prepped” to come weekly!

Venison Crockpot Stew

I used the back strap of a White Tail Doe that my husband shot and brought home from a hunt in the Del Rio, TX area.
Sliced into 1in cubes and seared in Kerrygold Irish Butter, just enough to brown all sides.

Grocery List:

  • 2lbs of Venison or your red meat of choice, cubed
  • 1 – 32oz Organic Beef Broth
  • 2tbsp of Grass-Fed Full Fat Butter
  • 1 can of Organic Diced Tomatoes
  • 3 Medium Russet Potatoes, chopped
  • 3 Organic Celery Sticks, chopped
  • 2 Organic Carrots, peeled and chopped
  • 1 Organic Green Bell Pepper, chopped
  • 1 Organic Jalapeno, diced
  • 1/2 Medium Organic Yellow Onion, diced
  • 1/2c Fresh Organic Basil, chopped
  • 1tbsp of Fresh Organic Rosemary, Chopped
  • 1 tsp of Cumin Powder
  • 1 tsp of Garlic Granules
  • 1-2 tbsp of Pink Himalayan Salt
  • 1 tbsp of Black Pepper

Directions:

  • Easy-Peasy!
  • Slice the red meat into 1in cubes and sear it in butter, just enough to brown all sides
  • Add everything into your crockpot and set it for 8hrs
All ingredients in the Crockpot and set for 8hrs

8hrs later.

The meat turned out really tender and the subtle flavor of the cumin, with the basil and rosemary, tied the whole meal together nicely! I used all organic vegetables for this meal. There is truly a difference in flavor when cooking with organic food. This is hands down the best stew I’ve ever made.

#104- 3 Days of Food Prep with Basil Pesto Pasta, Turkey Meatballs, and Lemon Pepper Chicken

Grocery List

  • 1lb of Ground Turkey
  • 1lb of Chicken Thighs or Breast
  • 1 Egg
  • 1tbsp Full Fat Grass Fed Butter
  • 1/4c Almond Milk (or your favorite milk alternative or full fat whole milk)
  • 1 Package of Taste Republic Fusilli
  • 3 Large Sweet Potatoes
  • 1 lb of Raw Baby Spinach
  • 1 Large package of Fresh Basil
  • 8oz White Button Mushrooms (or your preference of shrooms)
  • 1 Lemon
  • 3 Garlic Cloves
  • 1 Bundle of Scallions
  • 1/4c Pine Nuts or Walnuts/Pecans
  • 1/2c Grated Parmesan
  • 1/2c Italian Panko
  • 1tbsp of Tomato Paste
  • 2tsp Dried Oregano
  • 3tbsp of Lemon Pepper
  • 2tsp of Dried Basil
  • 1tsp Garlic Granules
  • Pink Himalayan Salt
  • Ground Pepper
  • Avocado Oil
You can find this in the refrigerated section at Natural Grocers of about $4.45
This only takes about 5min to cook!
It’s the BEST Gluten-Free Noodle out there yet!

Sweet Potato Mash

  • Place peel and cubed potatoes in a large pot, cover with water and bring to a boil.
  • Reduce heat to med-low and simmer until tender, about 20min
  • Drain and return to pot
  • Combine 1-1/2 tbsp of butter and 1 tbsp of Avocado Oil in a small skillet over med heat and cook until brown and fragrant, about 3min. Remove from heat.
  • Add 1/4c of Almond Milk, 1/2tsp of Pink Salt and Pepper to potatoes and mash
  • Drizzle with butter mixture and give it a gentle stir

More “3 days of Meals Prepped” to come weekly!

#103 – 3 Days of Meal Prep with Salmon Patties and Meatballs

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Grocery list:

  • Bundle of Collard Greens, washed and chopped
  • White Button Mushrooms
  • Yellow Onion
  • 3 – 6oz cans of de-boned salmon
  • 2 lbs of Ground Grass-Fed Beef
  • 1 Egg
  • 1 Package of Taste Republic Fettuccine or Linguini
  • 1 can of 28oz Tomato Sauce
  • 1 tbsp of Tomato Paste
  • Worcestershire Sauce
  • Coconut Aminos or reduced sodium soy sauce
  • Apple Cider Vinegar
  • 1/2 cup GF Italian Panko
  • Pink Himalayan Salt
  • Ground Black Pepper
  • Avocado Oil

Add Yummy fats to these meals by adding some avocado slices, a drizzle of Primal Kitchen brand dressing or a sprinkle of sunflower, pumpkin or flax seeds.

In a medium pot, heat avocado oil (or full fat grass fed butter) over medium heat. Add onion and saute until clear.
Pre-heat oven to 350
Mix Beef with:
1/2 of the cooked onion
3 tbsp of Worcestershire sauce
2 tbsp of coconut aminos
2 tbsp of apple cider viegar
Salt & Pepper
Roll then bake on a greased pan for about 15 min

Meanwhile, add tomato sauce and paste to the onion pot and simmer while meatballs are baking. When done, place them into the sauce and simmer some more. The longer the better!

This will yield a lot of pasta and meatball servings! Depending on who’s eating, this may yield more than 3 days of lunch and/or dinner!

How about some breakfast?! I’ve got another post about that right -> here!

More “3 days of Meals Prepped” to come weekly!

GF and DF Butternut Squash Lasagna

Ingredients:

  • 1lb of Hot Italian Sausage (I love Mulay’s Brand Sausage)
  • 1 large, long butternut squash
  • 1 small red onion, chopped
  • 3 garlic cloves,
  • 5 large Basil leaves (or less, I love Basil)
  • 1 jar/can of no sugar added pizza or spaghetti sauce like Cucina Antica or Muir Glen
  • 1 to 2 cups of dairy free Mozzarella cheese (My fav is Follow Your Heart Brand)
  • Red Pepper Flakes if you want to add a little heat

Directions:

  • Preheat oven to 400 degrees F
  • Cook sausage with chopped onions and garlic
  • Meanwhile, multi-task by slicing the butternut squash. Cut the bulbous part off and save for another dish if you like. It’s just difficult to slice up. Use a mandolin or carefully slice the squash longways, about 4in long.
  • Coat an 8×10 baking dish with a cooking spray. Begin prepping the dish by adding the first layer of sauce then the squash then the sausage. Repeat, ending with squash then sauce then cheese.
  • Bake for 30min then top with cheese and bake for another 10 to 15min or until brown and bubbly. Allow it to sit and cool for about 30min before cutting into it. I like my cheese extra crisp so I’ll bake a while longer.

This makes about 8 servings.

#102 – 3 Days of Meal Prep with Instant Pot Chicken and Lazy Chili

Grocery list:

  • 3 Bok Choys
  • 2 large Sweet Potatoes
  • Cilantro
  • 1 Lime
  • 1c Jasmine Rice
  • 1 can of Rotel
  • 1 can of Black Beans
  • 1 packet of Spicy Chili Seasoning
  • Pink Himalayan Salt
  • Garlic Granules
  • Red Pepper Flakes (optional for sweet potatoes)
  • Black Pepper
  • Avocado Oil
  • Full Fat Grass Fed Butter
  • 1lb of Chicken Thighs or Breast
  • 16oz Grass Fed Ground Beef

Add yummy fats to these meals by adding some avocado slices, a drizzle of Primal Kitchen brand dressing or a sprinkle of your favorite seed like Ground Flaxseed, Pumpkin or Sunflower.

I personally enjoy pairing Chicken with Cilantro Lime Jasmine Rice and Lazy Beef Chili with Sweet Potatoes. Each meal will get an equal split of bok choy.  This will yield 6 meals in total which I will have for lunch and dinner.

How about some breakfast?! I’ve got another post about that right -> here!

More “3 days of Meals Prepped” to come weekly!

#101 – 3 Days of Meal Prep with Herb Chicken and Mushroom Ground Beef

Grocery List

  • Bundle of asparagus
  • 3 large sweet potatoes
  • 8oz White Button Mushrooms
  • Lemon
  • Fresh Rosemary Springs
  • Fresh Thyme Springs
  • Scallions (green onions)
  • Jalapenos (optional)
  • Jasmine Rice
  • Pack of Uncured and Sugar-Free Bacon or Turkey Bacon
  • 16oz Grass-Fed Ground Beef
  • 16oz Chicken Breast or Thighs
  • Grass-Fed Full Fat Butter
  • Avocado, Coconut or Olive Oil
  • Pink Himalayan Salt
  • Pepper
  • Garlic Granules
  • Red Pepper Flakes (optional)
  • Grated Parmesean

Add yummy fats to these meals by adding some avocado slices, a drizzle of Primal Kitchen brand dressing or a sprinkle of your favorite seed like Ground Flaxseed, Pumpkin or Sunflower.

Lemon & Herb Chicken

Mushroom’d Ground Beef

Buttered Jasmine Rice

Oven Roasted Sweet Potatoes

Oven Roasted Asparragus

Oven Baked Turkey Bacon

I personally enjoy pairing Herb Chicken with Jasmine Rice and Mushroom Ground Beef with Sweet Potatoes. Both get a serving of Asparagus and a slice of bacon. This will yield 6 meals in total!

How about some breakfast?! I’ve got another post about that right -> here!

More “3 days of Meal Prep” to come weekly!

#100 – 3 Days of Meal Prep with Lemon Herb Chicken and Lime and Herb Ground Beef

Grocery List:

  • 1 1/2 lbs of Fingerling Mixed Potatoes
  • 1lb of Raw Baby Spinach
  • 8oz mushrooms
  • Green Onions (scallions)
  • Cilantro
  • Fresh Thyme
  • Fresh Rosemary
  • Lime
  • Lemon
  • Jasmine Rice
  • 1 1/2 lbs Chicken Breast or Thighs
  • 16oz 90/10 Grass-Fed Ground Beef
  • Pink Himalayan Salt
  • Ground Black Pepper
  • Garlic Granules
  • Red Pepper Flakes
  • Avocado Oil or Extra Virgin Olive Oil
  • Full Fat Grass-Fed Butter

Add yummy fats to these meals by adding some avocado slices, a drizzle of Primal Kitchen brand dressing or a sprinkle of your favorite seed like Ground Flaxseed, Pumpkin or Sunflower.

Lemon Herb Chicken

Herb & Lime Ground Beef

Oven (Spicey) Roasted Fingerling Potatoes – Red Pepper Flakes may be omitted.

Buttered Jasmine Rice

Sauteed Spinach & Mushrooms

I personally enjoy pairing Herb Chicken with Jasmine Rice and Cilantro Lime Ground Beef with Fingerling Potatoes. Both get a serving of Spinach & Mushrooms. This will yield 6 meals in total!

How about some breakfast?! I’ve got another post about that right -> here!

More “3 days of Meal Prep” to come weekly!

Let your Breakfast say “Good Morning”!

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When it comes to fitness and/or physique goals, consistency in what you eat and daily caloric intake matters.

I have found that in any meal plan that includes breakfast, lunch and dinner, it is most pleasurable to mix things up for lunch and dinner while eating pretty much the same breakfast everyday.

This is my everyday breakfast and has been since 2017.  I really enjoy this combination of foods and have not gotten tired of it.

So every morning my breakfast consists of:

  • 1 cup of Egg Whites
  • 1/2 an Avocado
  • 1/2 cup of Rolled Oats prepped in water with 3 tbsp of Peanut Butter Powder

What varies are the veggies I cook my eggs in and oat toppings.  I usually saute raw baby spinach but when I have extra veggies laying around (and the time to chop up) like mushrooms, onions, peppers and tomatoes, I’ll throw those into the mix.  I usually have some sort of kimchi or fermented beets & carrots in the fridge, so I’ll add 2 tbsp of that on the side for a little extra probiotics.

I love Raw Unfiltered Honey in my oats but will swap it for Stevia Cinnamon Vanilla if I’m planning on eating something higher in sugar later in the day.  I’ll also add some blueberries, bananas or apples when I have some available.

 

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So, how to build your breakfast?  To get the most variety of nutritional benefits, it should include:

  • 1 protein (Eggs, Egg Whites, Bacon, Sausage, Chicken or Red Meat or a combination)
  • 1 complex carbohydrate source like Rolled Oats, Whole Wheat Toast or English Muffin or Cereal.
  • 1 source of fibrous veggies like sauteed spinach, zucchini or sweet potato noodles, mushrooms, tomatoes, onions, and/or peppers.  Feel free to also throw in some berries or grapefruit.
  • and to make it a “balanced” meal, add healthy fats like avocado, cooked in coconut oil or butter or full fat Greek yogurt or cottage cheese.

Find your favorite breakfast items so it’s a meal you really look forward to everyday!

Cinnabomb Pizza

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My Saturday night indulgence was the bomb! I’m calling this gluten free dessert “Cinnabomb Pizza”!

We LOVE Against the Grain Gluten Free Pizza Crust and my husband has been begging for a dessert using this crust, so I finally did!

This is like a Cinnamon Roll with a nutty background flavor. This is a cheese based crust but you don’t even taste it! This crust bakes to a perfect crunchy & flakey crisp. I’m not a fan of floppy pizzas.

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So, here’s what you need:

  • 1 Against the Grain Crust

The Spread:

  • 1c unsalted Kerrygold Irish Butter,  softened
  • 1c Coconut Palm Sugar
  • 1/2c Gluten Free Rolled Oats
  • 6 tbsp Cinnamon

The Cream Cheese Glaze:

  • 4tbsp unsalted Kerrygold Irish Butter, softened
  • 2oz Organic Valley Cream Cheese,  softened
  • 3/4c Powdered Sugar Substitute (3/4c of Xylitol OR Erythritol & 1tbsp of Arrowroot Powder, I used my Breville blender until powdery)
  • 1/2tsp of Vanilla Extract

Pre-heat oven to 375.

In a small bowl combine the dry ingredients of the spread then add the softened butter and mix thoroughly to make crumbles.

On a frozen crust, spread the mixture evenly. Keep the outer inch of the crust exposed. This allows room for the bubbly gooeyness to spread.

Bake for about 8 to 10min or until lightly brown.

Now make the glaze! Combine Xylitol and Arrowroot powder together.  In a separate bowl, beat the softened butter, cream cheese and vanilla extract. I used a handheld mixture to beat on high. Slowly add the powdered sugar into the mixture and continue to beat until it becomes a thick glaze. Drizzle over pizza and enjoy by itself or add a scoop of Halo Top Vanilla Ice Cream!

I cut it to yield 12 small slices so that I can have a yummy little taste.