egg and veggie scramble

I eat scrambled eggs and a banana for breakfast nearly every morning because I know this will keep me full until lunch. Sometimes I get tired of plain ol' eggs, so I throw in some leftover veggies to mix things up a bit. This egg and veggie scramble is a simple way to change your morning egg routine. It also makes a great post workout meal!

Egg and Veggie Scramble

2 tsp coconut oil

1 small sweet potato

1 bell pepper (any color)

1 cup spinach, chopped

5-6 eggs, scrambled

1/2 tsp salt

1/4 tsp pepper

Instructions:

Grate the sweet potato and chop the pepper and spinach. In a sauté pan, heat your coconut oil over medium heat, then add all veggies. Cook for about 5 minutes. Whisk eggs in a bowl and add in salt and pepper. Add eggs to the pan and cook until eggs are done. Yum!

Serves 2-3

Smoky Beef and Bacon Chili

My sister-in-law made this chili over the holidays and it was SO good. I've never thought to put bacon in chili, but I can't see doing it any other way from here on out! I altered the original recipe a bit, but it was still super tasty.

Smoky Beef and Bacon Chili

1 1/2 lbs. ground beef

1 package bacon, chopped

3 bell peppers, any color

1 medium yellow onion

1 14 oz. can fire roasted tomatoes

1 large can whole peeled tomatoes

1 cup chicken broth

2 tbsp chili powder

1 tbsp smoked paprika

1 tbsp garlic powder

2 tsp cumin

1/2 tsp cayenne pepper (more to taste)

1 tsp sea salt

Instructions:

Chop bacon into small chunks and brown in a large pot. While the bacon is browning, chop all the veggies. Once the bacon is browned, remove it from the pot and allow it to drain on a paper towel. Remove any remaining bacon grease from the pot. Add your veggies to the pot and sauté for about 5 minutes or until soft. Add the ground beef and cook until browned. Drain off any excess fat. Add bacon back to pot and add in the fire roasted tomatoes and chicken broth. Before you add the whole tomatoes, break them up with your hand, then add all the juices from the can to the pot. You could easily sub a can of diced tomatoes. Add spices and simmer on low for a couple hours.

Yum!

hot chocolate

I realize I might be in the minority here, but I really enjoy winter. I'm usually done with it come mid January, but this time of year is pretty exciting to me. I'm a huge fan of snowstorms, as long as my loved ones are all tucked away safe in their homes. Snow equals snow day, which means sledding, which in turn equals hot chocolate! Try this easy alternative to the packets of processed sugar:

Hot Chocolate

1 tbsp honey or maple syrup

1 tsp raw cocoa (I like this brand) 

2 cups warm milk (any variety will work!)

Mix honey and cocoa together, then pour warm milk over the top. Stir and enjoy!

Serves 2

honey mustard balsamic pork chops

I tried a new recipe tonight and it turned out really tasty. I adapted this recipe by adding a little honey, although I'm sure it would be fine to leave it out, too. I marinated them for about 24 hours, which I think helped to make the pork really tender.

Honey Mustard Balsamic Pork Chops

4 pork chops

1/3 cup extra virgin olive oil

1/3 cup balsamic vinegar

2 tbsp grainy mustard

2 tbsp honey

1/2 tsp salt

In a shallow baking dish, mix all ingredients (minus chops) together with a whisk until well combined. Add pork chops and coat with marinade. Cover and marinade at least 4 hours, but overnight is probably better. Uncover and bake at 425 degrees for about 30 minutes, or until internal temp reaches 145 degrees. 

photo credit

sweet potato and spinach breakfast bake

I eat eggs, typically scrambled, for breakfast nearly every single day, but that gets old real fast. This breakfast bake can be made ahead of time and reheated for a quick, filling breakfast.

Sweet Potato and Spinach Breakfast Bake

1 lb breakfast sausage (pork, turkey or chicken)

1 large sweet potato, peeled and shredded

2 cups raw spinach, chopped

8 eggs, scrambled

1 tbsp coconut oil

1 tsp sea salt

1/2 tsp black pepper

Instructions:

Preheat over to 350 degrees. Brown sausage in a cast iron pot until no longer pink, then transfer to a plate lined with a paper towel to drain the grease. While the sausage drains, add the coconut oil to the pot and sauté sweet potato and spinach for about 3 minutes. Transfer sausage back to the pot with sweet potato and spinach and cook for another minute or so. Scramble your eggs in a bowl with salt and pepper. Add eggs on top of the sausage mixture and bake uncovered for about 20 minutes, or until eggs are just set.

Notes:

--If using precooked chicken or turkey sausage, simply chop and sauté with the sweet potatoes and spinach.

--Eliminate sausage all together for a vegetarian option.  

--If you don't have a cast iron pot, sauté sausage and veggies per instructions, then transfer to a greased baking dish and top with eggs. Baking time might need to be altered, depending on size of pan.

--I've had this cast iron pot for nearly 10 years and it is by far my most used pot or pan. You can sometimes find them on sale at places like Marshalls or TJ Maxx.

--Smash some avocado on top for an extra tasty treat!

sweet and spicy grilled chicken

I make a big batch of this chicken at the beginning of the week and keep it in the fridge for lunch and dinner in a pinch. It can be used on chicken breasts, thighs, drumsticks, or even wings. I typically do a mix of boneless, skinless breasts and thighs.

Sweet and Spicy Grilled Chicken

2 tsp smoked sea salt (find it here)

1 tsp paprika

1/2 tsp dried oregano

1/2 tsp black pepper

1/2 tsp cayenne pepper

1 tbsp olive oil

2 tbsp maple syrup

3 lbs chicken

Instructions:

Mix together dry ingredients in a large bowl, then whisk in olive oil and maple syrup. Coat chicken with marinate and refrigerate for at least 4 hours. Grill chicken over high heat for 4-5 minutes per side, depending on thickness. 

Notes:

-The smoked sea salt adds a nice flavor, but regular sea salt works just fine. 

-For less heat, cut the cayenne pepper in half, or eliminate it all together. 

-I like to pound out my chicken breasts before marinading. This helps them cook more evenly.

Recipe adapted from here

stupid easy stir fry

Sometimes I don't even want to have to think about what to make for dinner. I don't want to follow a recipe, and I want it to be done fast. Is that too much to ask? I came up with this recipe one day when I had some things sitting in my fridge that needed to be used up. I tossed them all together in a pan and BOOM, dinner was done.

Stupid Easy Stir Fry

1 package of chicken sausages (I like Applegate Organics)

1 pineapple, cut into chunks

2 cups broccoli (fresh or frozen)

1 tbsp coconut aminos

1/2 tsp sea salt

Instructions:

Cut sausages into 1/2 inch thick pieces and arrange in a pan so that the cut sides are down. This ensures they all get nice and brown. Cook for 2-3 minutes, then flip the pieces and add your other ingredients. Cover and cook for about 7 more minutes, stirring a couple times. Cook until the broccoli is tender, but not mushy.   If you use frozen broccoli, it will cook quicker, so be sure to keep an eye on it. Serve it up, drizzle with a little more aminos, and you have dinner in under 15 minutes!

Notes:

You can also swap any other veggies for the broccoli. I've tried it with red bell pepper and it's super tasty. I bet zucchini would be yummy, too. I've also used kilebasa in place of the chicken sausages. Yes, I realize these meats are somewhat processed, but sometimes convenience wins. Check the ingredient list because you can find them without all the added preservatives and nitrates. I like the Applegate brand the best, but sometimes Costco carries the Coleman Organic brand that are pretty good, too.

Coconut aminos is a great substitute for soy sauce, which typically has both gluten and soy. You can find coconut aminos at any health food stores.

Happy eating!

homemade laundry detergent

I used to make my own laundry detergent, but then got lazy and went back to buying it at the store. There are certainly a lot of options out there for "cleaner" (ha! no pun intended) laundry detergents, but they usually come with a hefty price tag. I recently got back to making it myself and I was reminded of how simple it is to make. This powder detergent is three ingredients and it seriously works. I have two smelly, dirty boys and their clothes come out clean every time. This recipe works in both HE and regular washers.

Powder Laundry Detergent

1 bar of soap (I used Dr. Bronner's)

1 cup washing soda (this is NOT baking soda!)

1 cup borax

20 drops essential oil (optional)

Instructions:

Grate the bar of soap using a fine cheese grater or food processor. Mix in washing soda and borax. Add essential oils (if using) and stir. Store in a sealed container. Add 1-2 tablespoons directly to the clothes and launder like normal.

The washing soda and borax can be found in the laundry aisle of any store, and the Dr. Bronner's bar soaps are carried at all health food stores such as Whole Foods, Natural Grocers and Sprouts. I used the peppermint scent in the last batch I made and it smelled so good. The clothes don't come out smelling like a candy cane, just fresh and clean.

Original recipe here

freezer breakfast burritos

It's back to school time in our house, as I'm sure it is in most of yours as well. So long, leisurely mornings, and hello hectic craziness of trying to get everyone out the door on time. If there is one part of your morning routine that you cannot skimp on, it's breakfast. As a teacher, I see first hand the negative effects of children who do not eat a filling, healthy breakfast.

These breakfast burritos are something you can make ahead of time for a quick, filling breakfast on the go. I always make a big batch and freeze them. They are easy to pop in the microwave in the morning and my boys both gobble them up.

Breakfast Burritos

1 lb breakfast sausage (pork or turkey works just fine)

8 eggs, scrambled

shredded cheese

10-12 tortillas

Instructions:

Brown sausage and drain on a paper towel. In the same pan, cook scrambled eggs, then add the sausage back to the pan and combine with eggs. You can easily store this in the fridge for the week and make the burritos each morning by adding egg/sausage mixture and cheese to the tortilla. Or, you can make up the burritos and freeze for later. I've found it's best to lay burritos out on a cookie sheet in a single layer, then put the entire pan in the freezer. Once they are frozen, you can transfer to a freezer friendly container. To reheat, simply wrap in a paper towel and microwave for 90 seconds, turning half way thru.

Makes 10-12 burritos

sopsky salad

While in college, I spent a semester living abroad in Prague, Czech Republic. I will not say "studying" abroad because there was very little studying that took place during my stay. It is still to this day one of the best experiences of my life, and this city will always be special to me.

Czech cuisine is nothing to write home about, but the beer, oh my, the beer. Our dorm had both a pub and a vending machine with beer, so that shows you how they prioritize. See why there wasn't much studying going on?

There was one salad served at a lot of restaurants that I still make at home during the summer. It's called the sopsky (pronounced shop-ski) salad and it's just four simple ingredients. There is no dressing, but the liquid from the veggies and the cheese sort of come together to make a dressing. It's so tasty when the tomatoes are at their best! This salad is the perfect side dish to take to that backyard cookout or pot luck dinner.

Sopsky Salad

2 medium tomatoes

1 cucumber

1 green pepper (red, yellow, or orange works too)

1/2 cup feta cheese

Instructions:

Chop veggies into similar sizes, about 1/2 inch pieces. Mix in feta cheese. Serve immediately, or refrigerate for up to 2 days.

Makes about 4 cups.

peanut butter protein bites

These peanut butter bites are a great snack for kids and grown-ups alike. I'm thinking that they will be a great addition to lunch boxes when we go back to school next month (NOOOO!!!). You could easily swap out the peanut butter for any nut butter.

These bites are pretty sweet and are not considered a low calorie, so try to resist eating them all in one sitting!

Peanut Butter Protein Bites

1 c. natural peanut butter (or other nut butter)

1 c. oats

1/4 c. almond flour

1 tbsp flax seed

2 tbsp raw honey

2 tbsp maple syrup

Instructions:

Combine ingredients, then roll into ping pong size balls. Keep in fridge.

Makes about 20 balls.

foaming hand soap

I did a post about making your own hand soap, but for some reason my boys like the foaming kind. Something about the suds makes them scrub their hands a little better, and who can argue with that? This recipe takes about 60 seconds (and three ingredients!) to make.

Foaming Hand Soap

2 tbsp Dr. Bronner's liquid castile soap

2 tsp fractionated coconut oil

1 cup water

10 drops essential oil (optional)

Mix soap, coconut oil, and essential oils in a foaming hand soap pump (either reused or new). Then fill the rest of the bottle with water. Give it a little shake every now. So easy!

Recipe Notes:

Fractionated coconut oil is a liquid form, unlike regular coconut oil, which is a solid. It has no nutritional value, but is great for soaps and lotions, as well as diluting essential oils. 

Do not use regular coconut oil in this recipe as it will solidify.

I used lemon and orange essential oils for the antibacterial properties.

homemade fruit and veggie wash

I used to think a quick rinse under the water faucet was enough to wash all the gunk off my fruits and veggies. Wrong! Produce, even organic, is covered in all sort of nasty stuff. Think about how many hands have touched that apple at the store. I'm no germaphobe, but that's just gross. And if you're not buying organic, then your produce is more than likely also covered with pesticides. There are a bunch of great fruit and veggie washes on the market, but it is so easy (and cheap!) to make at home.

Homemade Fruit and Veggie Wash

4 parts water

1 part distilled white vinegar

Mix ingredients in a spray bottle. Spritz mixture on produce and rub it around a little. Let it sit for a minute or so, then wash off.

You can also mix up a big batch of this in a bucket or your sink and soak all of your produce at once. It's easy to just throw everything in, let it soak for a bit, then rinse. Now all your produce is ready to eat!

two ingredient ice cream

My sister in law told me about putting strawberries and a banana in the blender, and out comes ice cream. Actually she said it feel just like Dippin' Dots in your mouth. Say what? I just had to give it a try and you know what? She was totally right. Delicious! And it's the most beautiful shade of pink you ever saw. I'd like a pair of pants in this color, please.

Two Ingredient Ice Cream

10 frozen strawberries

1 banana 

(I used an unfrozen, ripe banana. I'm sure frozen would work great, too)

Blend in a blender or food processor. Blend longer for a smoother consistency. Shorter for the "Dippin' Dot" consistency. 

Makes about 2 cups

Stand there in awe at the beautiful creation you just made.

smoky sweet potatoes

We started eating sweet potatoes instead of white potatoes when I did my first Whole30 about three years ago. I have grown to love them way more than their white relative. These sweet potatoes are smoky and sweet at the same time. They have become a staple in our house, and it doesn't matter how many I make, there are rarely leftovers.

Smoky Sweet Potatoes

3 medium sweet potatoes, peeled and cubed

2 tbsp olive oil

2 tsp chili powder

1 tsp paprika

1 tsp garlic powder

1 tsp sea salt

1/2 tsp cinnamon

1/4 tsp cayenne (less if you don't like a little kick)

Preheat oven to 400 degrees. Peel and cube sweet potatoes, add to a bowl and toss in olive oil to coat. Mix all spices in a little bowl, then sprinkle over the potatoes. I usually sprinkle a little, then toss to coat. Sprinkle a little more, toss to coat, until the potatoes are nice and coated. Line a baking sheet with parchment paper and spread the potatoes out on the pan. Bake for 30 minutes, tossing about half way. Then bump the temp up to 425 degrees and bake for 15-20 more minutes, or until slightly brown.

cold brew coffee

Hello, my name is Katie, and I'm a coffee addict. It's seriously what gets me out of bed in the morning. Well, other than the two small people in my house who refuse to sleep past 6am. Come on, boys, it's summer for crying out loud.

I've always been a hot, black coffee in the morning kind of gal, but a few years ago my mom turned me on to iced coffee during the summer afternoons. The problem with iced coffee is the minute you pour hot coffee over ice, it turns into watered down coffee. Now we can't go around drinking watered down coffee, can we? Enter cold brewed coffee.

This recipe takes a little time, but trust me, the result is so worth the wait. This recipe is very forgiving, so don't worry if your measurements aren't exact.

Cold Brew Coffee

4 oz coffee grounds (about a third of a bag)

8 c water

Put grounds in a large bowl and pour the water over the grounds. Give it a good stir, then cover and let sit at room temperature for at least 12 hours. Line a mesh strainer with cheesecloth, or use a nut bag, and set over a pitcher or other container. Pour the coffee/water mixture through the strainer, then discard the grounds. Store coffee in fridge. 

There are so many ways to jazz up this coffee to fit your liking. I drink it straight up, over ice, but it would be tasty with cream or almond milk added in, too.

frozen hot chocolate

When my husband and I were first dating, frozen hot chocolate from Serendipidy in NYC made Oprah's Favorite Things list. I thought it sounded so delicious, and he secretly ordered some packets straight from New York City, so we could make our own at home. Awww, so sweet.

(Photo from Serendipity website)

For some reason I was thinking about it the other day, so I recreated it using better ingredients. When I told the boys I was trying to make frozen hot chocolate, they looked at me like I was crazy. Everett said, "Mom, hot chocolate can not be frozen." But the result of my more unprocessed version was pretty tasty! They even requested that I make it again at breakfast. Um, probably not!

Frozen Hot Chocolate

2 tbsp raw cacao powder

1/4 c maple syrup

1 tbsp coconut sugar

2 c milk

2 c ice

Blend all ingredients until smooth. 

Makes about 4 cups.

Ingredient Notes:

-You could use cocoa powder in place of the raw cacao powder, 

however sometimes cocoa powder is over processed. I use this brand of cacao, which can

found at most health food stores.

-Coconut sugar is made from the sap of the coconut palm tree. 

It is lower glycemic on the index than regular sugar. I use this brand. 

This sugar is a great 1:1 swap for regular sugar in most recipes.

-I used 2% dairy milk, but you could swap it out for almond milk, 

coconut milk, or any other nut milk.

grainless zucchini bread

Last summer we grew the world's largest zucchini and I immediately thought about loaf after loaf of this glorious bread from Against all Grain. I shredded the entire thing in the food processor, then froze it in 1 cup portions for zucchini bread deliciousness all year long.

If you haven't checked out Against all Grain, you're really missing out. Danielle basically cured her own autoimmune disorder through food. She drastically changed her diet by eliminating all the foods that cause inflammation, such as grains and dairy. She now has a website and two best selling cookbooks, which are my go to resources for all things paleo.

Just a quick note about almond flour. Blanched almond flour is finer than the regular almond flour you find at the grocery store. It really does make a difference in grain free baking. I buy mine in bulk from Amazon.

Grainless Zucchini Bread

1 1/2 c blanched almond flour

2 tsp cinnamon

1 tsp baking soda

1/2 tsp salt

1/2 tsp nutmeg

3 eggs

1/4 honey

1 ripe banana

1 c shredded, unpeeled zucchini

Preheat oven to 350 degrees. Use coconut oil to grease two mini loaf pans. Combine dry ingredients in a small bowl. Place the wet ingredients in the bowl of a stand mixer, then beat on medium for 1-2 minutes until fully combined. Add the zucchini and mix again just enough to incorporate. Slowly add the dry ingredients to the mixer until all the flour mixture as been incorporated. Spoon batter evenly into the two mini loaf pans. Bake for 30-35 minutes, or until the middle is set and a toothpick comes out clean.

Can also be made into muffins. Bake for 20-25 minutes

real food snacks

I don't know about your house, but snack time has become a real problem. I'd love to do away with the snacks and just eat three meals a day, but the little people in my house seem to think they need to eat all. the. time. Instead of filling up on crackers and goldfish, which really do nothing but make them hungrier, here are some real food ideas for those, "Mom, I'm hungry!" moments.

Ants on a Log 

What's not to love about this darling little snack? Swap out peanut butter for almond butter or sunflower seed butter for a tasty alternative. Theses can even be made ahead and kept in the fridge.

Smoothie Pops

I try to keep these on hand in the freezer during the hot summer months. These reusable popsicle molds work great and you can fill them with any concoction you wish.

Apples and Peanut Butter

This is a household favorite, and one snack both of my boys will eat. That is a real Christmas miracle, my friends. Again, swap out the PB for any other nut or seed butter.

Popcorn

This popcorn maker gets more use than most of our other small appliances. Ditch the microwave kind and pop it yourself - it's tastes so much better! I use a little coconut oil and top it with sea salt. If the hubs is in charge of popcorn, it usually gets some butter on top, too.

Nuts and Seeds

One of my boys eats pistachios like it's his job. The other won't touch them. What gives? Look for nuts and seeds without added oils.

Homemade Baked Goods

Muffins and even cookies that you make at home are way better than the packaged junk. You can control the ingredients, specially the sugar, and know exactly what's in them. Here are some of our favorites:

These chocolate chip cookies from Against all Grain - seriously so good!

These muffins I posted last week

Start with this whole wheat muffin base and add whatever you want!

five food fixes

When I began the journey to healthy living nearly three years ago, I knew it would be a marathon rather than a sprint. It's so overwhelming and it can be hard to know where to start. We had many areas to clean up in our lives, and I had two (three if you include the husband) very stubborn boys at home. I always thought we ate fairly healthy, but once I began to dig into some research and facts, I realized we were far from healthy. We still have a long way to go and are no where near perfect, but slowly, we are transforming our lives.

It's not realistic to wake up one morning and declare that you are switching everything over to real food. But, you can start small, and things will snowball because of those changes. Here are five simple changes I made early on in our journey.

1. Eliminate hydrogenated oils

This one is HUGE, yet pretty easy to change. Partially hydrogenated oils such as vegetable oil and margarine are very popular in processed foods because of their long shelf life. However, these fats are artificially saturated and your body has a hard time digesting them. Swap out these oils for coconut oil or ghee. 

Coconut oil is all the buzz right now for good reason. It has so many health benefits that go beyond just cooking. This article has some really great uses. There are many options when buying coconut oil and it can be sort of confusing, so here are a couple tips. The unrefined (virgin) variety has a coconut smell and taste. I typically use this in baking and skin care products. The refined kind, however, has no taste or smell. I use this when cooking veggies, or making something savory that I don't want to taste like coconut. But I promise neither variety has a super strong coconut taste. Both can be swapped out 1:1 for vegetable oil in most recipes.

And what's ghee you ask? It's relatively new to me, too. Ghee, or clarified butter, is essentially butter that has been melted and the milk fat is removed. It's delish!!

 2. Swap white or "wheat" bread for 100% whole wheat bread

I follow a mostly paleo diet, but my children do not, so it was important for me to clean up the bread we used for toast and sandwiches. Now I realize bread is a hot topic for a lot of folks, and is still considered "processed." It's one thing I have not taken to making from scratch just yet, so I still buy it at the store. I'll admit, I used to think "wheat" bread meant it was healthy. This could not be further from the truth. Companies have a way of packaging products to make you think they are "heart healthy" or "natural" but the truth is, they are usually hiding something. When buying bread, look for 100% whole wheat as the first ingredient.

3. Buy organic produce for "dirty dozen"

Organic produce used to be hard to come by. For me, it meant a pilgrimage to a far away "health food store" which didn't always fit into the weekly shopping trip. But over the past couple years there has been a huge switch in the amount of organic foods in regular grocery stores. I always try to follow this guide when buying my fruits and vegetables. The dirty dozen are very high in pesticides if buying conventional, so try to buy those organic, when possible. The clean fifteen are less likely to hold pesticide residue, so buying conventional would be ok.

4. Avoid food dyes

I did a post a while back about the harmful effects of food dyes, and luckily in the two years since I wrote that post, companies have started to eliminate them from foods. I will not say we are perfect when it comes to food dyes, but we have eliminated nearly all of them when it comes to foods I buy at the store. That does not mean that my boys don't have them from time to time when they are out and about, however, we have made huge strides in this area!

5. Read your food labels

This seems like a no brainer, but I'll be honest, I rarely used to read the ingredient list on foods. Now it's the first thing I do when I pick up something at the store. Look for things like food dyes, high fructose corn syrup, monosodium glutamate (MSG), and artificial flavoring, and put those things right back on the shelf. Although we are not quite there yet, I'd love to follow Lisa from 100 Days of Real Food's rule of 5 real ingredients or less. It's a lofty goal, but I think we can do it!!