Tag Archives: healthy meals

Easy breakfast

Posted on by
1

I’m a creature of habit. I eat the same thing for breakfast for months without wanting a change. I normally always have a piece of gluten free toast with avocado. (I’m gluten free by force not by choice. I have an actual allergy.) Lately I’ve been frying two eggs and topping them with sriracha. I love this breakfast because I get a mix of protein, fats and carbs all in one meal. I need my energy in the mornings and this is the perfect healthy and filling meal. Not to mention it’s so easy to make. I can actually make it all one handed while holding Ryder! If you love eggs and avocado, give this a try! Sometimes when I’m not in a bread mood I’ll eat it without the toast. You can’t go wrong with avocado and eggs! 😍

Pork meatballs with rice and snap peas

Posted on by
Reply

Ingredients:

•2 tsp Chopped ginger

•2 Garlic cloves

•2 Green onions

•12 oz ground pork

•1/2 cup jasmine rice

•2 oz ponzu sauce

•1/4 tsp red pepper flakes

•6 oz snap peas

•2 tbsp soy sauce

•1/2 oz sesame oil

•1/2 oz white rice flour

Recipe:

Preheat oven to 400 degrees. Bring a medium pot with rice and 1 cup of water to boil. Reduce to simmer, cover and cook 18-20 minutes.

Slice green onions, mince garlic and remove strings from snap peas (if necessary).

I’m a mixing bowl combine pork, soy sauce, half the green onions, rice flour, ginger, half the sesame oil and a pinch of pepper. Mix and roll into 8 golfball sized meatballs. Heat 1 tbsp of olive oil in a non stick pan. Add meatballs and cook until browned on all sides (2-3 minutes). Transfer meatballs to a baking sheet. Place in oven and cook 8-10 minutes.

Wipe pan clean, add 1tbsp of olive oil and remaining sesame oil. Add garlic and cook 1 minute. Add snap peas, green onions, red pepper flakes, and a pinch of salt. Stir occasionally until tender (4-5 minutes).

Plate dish and serve ponzu sauce on the side for dipping. Enjoy!!

Breakfast

Posted on by
Reply

Sometimes the simplest breakfasts are the best breakfasts. After I graduated from college and got my first real job, I constantly skipped breakfast. I always said I was in too much of a hurry to get to work so I just grabbed a coffee and ran out the door. I was working out like crazy but instead of gaining muscle I just kept getting skinnier. This may be some people’s goal but it wasn’t mine. That’s when I realized my food intake was affecting me more than I realized. For someone with a degree in Exercise and Sports Sciences you’d think I would have caught this right away. Not always when it’s yourself. I decided to make some changes in my diet. Breakfast was a must. So I traded in my coffee for protein and fats (good fats). I saw a huge improvement in my overall energy and eventually my size. To this day I still make sure to eat a healthy breakfast. My favorite is avocado toast! Some mornings it’s difficult with a little one so I grab a protein shake. But that’s better than nothing at all! As a mom of an infant I need all the natural energy I can get so fueling my body properly is a must!

Sirloin steak with white wine demi glace

Posted on by
Reply

Ingredients:

•2 tsp. Beef demi-glace

•1 oz butter

•2 garlic cloves

•0.125 oz fresh oregano

•0.125 oz fresh parsley

•5 oz peas

•2 sirloin steaks

•2 oz white cooking wine

•12 oz Yucatán potatoes

Recipe:

Preheat oven to 400 degrees

Cut potatoes to the size of dice. Place 1 tbsp of olive oil in a non stick pan on medium heat. Add potatoes and cook for 5 minutes. Transfer potatoes to a baking sheet and bake in oven for 20-22 minutes.

While potatoes bake, mince the garlic, parsley and oregano. Reheat pan used for potatoes to medium heat. Add a tbsp of olive oil. Cook steaks 5-7 minutes per side.

While steak cooks. Finish potatoes. Put potatoes into a non stick pan on medium heat. Mix in peas and garlic. Sauté for 3 minutes. Stir in parsley and oregano. Season with salt and pepper.

Plate steaks. While steaks rest, reheat pan used to cook steaks. Add white wine, and demi-glace. Cook until reduced by half (1-3 minutes). Remove from burner and swirl in butter.

Plate potato mixture and pour sauce over steaks. Enjoy!

Teriyaki Chicken with Almonds

Posted on by
Reply

Ingredients:

16oz chicken

8oz green beans

2 green onions

1/2 cup brown rice

1/2 oz brown sugar

1/2 oz rice vinegar

1 oz chopped almonds

2 tbsp sriracha

2 oz teriyaki glaze

Recipe:

Bring a small pot with rice and 1 cup of water to boil. Redid heat to low, cover and cook till tender.

Trim ends off green beans and cut into 1 inch pieces. Season both sides of chicken with salt and pepper. Cut chicken into small cubes. Trim any excess fat.

Place a medium non stick pan over medium-high heat. Add 3 tbsp of water (can use 2 tbsp of olive oil if you prefer) and chicken. Cook 3-4 minutes. Transfer chicken to a plate.

Put green beans in pan used to cook chicken. Season with salt and pepper. Cook 3-4 minutes. Transfer to a plate.

Add teriyaki glaze, vinegar, brown sugar, sriracha and 2 tbsp of water to pan. Bring to boil. Return chicken, green beans and any accumulated juices. Stir for 2-3 minutes.

Plate dish and garnish with almonds and green part of onions. Enjoy!

Ginger Steak and Peppers

Posted on by
Reply

Ingredients:

•2tbsp chopped ginger

•2 garlic cloves

•1tbsp red pepper paste

•2 green onions

•1/2 cup jasmine rice

•1 red bell pepper

•1 oz roasted peanuts

•10 oz steak strips

•2 oz teriyaki glaze

Recipe:

Bring medium pot of rice and 1 cup of water to boil. Reduce to simmer for 18-20 mins. Remove from burner, cover and set aside

Seed, stem and slice red bell pepper into strips. Trim and slice green onion. Mince garlic. Season steak with salt and pepper.

In a non stick pan heat 2 tbsp of olive oil. Add steak strips and cook till no longer pink (4-5 mins) Transfer to a plate till later use.

Cook red peppers in same pan used for steaks. Stir until tender (2-4 mins) Add green onions (reserve some for garnish), ginger and garlic to pan. Cook until aromatic (30-60 seconds). Add steak strips and any accumulated juices, teriyaki glaze, 1/4 cup of water, and pepper paste. Stir for 1-2 minutes.

Place rice on plates. Top with meat mixture. Sprinkle on peanuts, and remaining green onion and serve!

Benefit of Avocados

Posted on by
Reply

7CEDE9AC-8CFD-43B1-A463-52A3C920CBB6

Starting the morning with a little avocado. It’s one of my favorite foods. I actually throw a little salt and pepper on it and eat it plain sometimes! Today I’ll put it on top of my eggs.

Health benefits of avocado:

•Has more potassium than bananas

•Loaded with heart healthy fats

•Loaded with fiber

•Has antioxidants that protect eyes

•Protects liver

•Maintains skins heath

•Aids in digestion 

•Prevents bad breath 

•Reduces inflammation 

Avocados are SO healthy for babies too! 1/2 an avocado can meet 100% of their folate need, and 86% of their vitamin B6 need. Being a complete source of protein, it has the 10 essential amino acids a baby needs from food and also has minerals like potassium and magnesium. (Note: it’s recommended that babies are fed avocado purée only after 6 months old)

Eat your avocados! 🥑

Sweet Chili Shrimp

Posted on by
Reply

Last nights dinner. It looks weird but it was really good and easy!01040CE9-0844-4EB7-8F4E-4C54EE3B9E80

Sweet chili shrimp bowl

Ingredients:
•Jalapeño
•Ear of corn
•1 cup jasmine rice
•2 limes
•1 Roma tomato
•8 oz of shrimp
•3 oz of sweet chili sauce
•Tortilla strips
•1/2 an avocado
Recipe:
Boil rice in 1 1/2 cups of water for 18-20 minutes. Peel husk off corn and remove kernels. Dice tomato and jalapeño. In a nonstick pan with 1 tsp of oil, place corn and cook till lightly charred. Transfer corn to mixing bowl with jalapeño, tomato and lime juice. Return pan used for corn to medium heat. Add 1tsp of olive oil and cook shrimp until lightly browned. Pour in sweet chili sauce and cook 1-2 minutes. Remove from burner.
In your serving bowls layer rice, then shrimp then corn mix. Garnish with avocado and tortilla strips. Enjoy!

Meal Replacement Shake

Posted on by
Reply
61610BC8-B319-4E65-B3B4-2188F41CD602This mornings breakfast was a protein shake! Being a stay at home Mom I first thought I’d have all this time to make myself healthy meals during the day and get stuff done. Wrong! No one prepared me for how time consuming it is to take care of a baby! It’s a full time job! Props to those moms who have twins, triplets or more than one child! There is always something to do. Your baby needs to be fed, changed, played with or you’re working on crawling/standing/etc. Some days I just don’t have time to sit down to eat a meal let alone one that’s well balanced. Rather than just grab a granola bar I make myself a protein shake. This is the perfect meal replacement. And I can throw it in a shaker bottle and take it with me. Some days after dinner if I’m craving something sweet I’ll make one rather than having ice cream or sugar! It’s definitely a healthier alternative and I don’t feel guilty after eating it!
Recipe:
•1/2 a cup of berries
•1/2 a cup of kale or spinach
•1 tbsp of peanut butter
•1 scoop of chocolate protein
•1 unsweetened vanilla almond milk
•1/2 cup of ice
•Add water if you don’t want it as thick