Meal Prep Sunday: Jalapeño Bites!

With the fight going on this past weekend plus tailgating season right around the corner, we got super excited and wanted to make a dish we hadn’t in a while.

Back in college, I use to stop on the way on home after a night out at Sheetz which was right beside my apartment. I would always get a chicken Cesar salad wrap + breaded jalapeño bites.

Although my health awareness continues to grow and change some of the basics can never be forgotten. So, this week we made one of my all time favorite foods on the healthier and more denser side. Enjoy!

————————————————————————-

PREP NEEDS:

  • 8-12 medium to large peppers
  • ~ 1 cup Greek Yogurt or cream cheese
  • 5-7 pieces of Bacon
  • 3-5 Bratwurst
  • Spices/Herbs — Garlic and Sea Salt

HOW TO:

  1. Fry Bratwurst on medium high until cooked completely through. (Use cooking thermometer if needed). Place a lid on and let them cook while you move on to the next step.
  2. Rinse Peppers, cut in 1/2, and clean out
  3. Preheat oven to 400-450
  4. Once Bratwurst is done set to the side and let cool. Mix Greek yogurt with a little bit of garlic together. Pull apart or dice the Bratwurst until very small and add to mixture.
  5. Line a baking pan with a tiny bit of oil and place peppers down with insides facing up.
  6. Spoon out a “glob” at a time the mixture and start filling each pepper.
  7. 1/2 the bacon pieces and wrap each pepper 1/2 in a 1/4-1/2 of bacon.
  8. Once all peppers are filled you can place in oven for 10-15 minutes or until the bacon is done.

You can also add a topper of some extra Monterey Jack cheese before you place in oven if you’re not worried about the extra calories. We chose not to this time.

————————————————————————-

I hope you enjoy these as much as I did.

Happy Prepping!

Meal Prep Sunday: Grab Yo Eggs and Start Crackin’

Eggs are a part of our everyday meals. Either fried in the a.m. or hard boiled/baked for lunch or p.m. Adding a few eggs can make any meal more complete and well rounded. eggs contain all 9 essential amino acids, good source of fats with zero carbs.

We don’t like to overwhelm you with an intro or explanation on our meals preps because you don’t have the time! So… Let’s get to it.

Needs:

  1. Eggs
  2. Oil (depending on temp)
  3. Mixed greens, peppers, mushrooms, or anything else you wanna add

How To:

This is pretty much as simple as it gets. Line a muffin pan with coconut oil, avocado oil, etc. Depending on the temperature you’re baking at, you may want to change the type of oil used.

Place one egg per muffin and add any of the mixed greens, peppers, or whatever else you you wanna add to it. Bake around 350 (F) degrees for about 15-20 minutes or until desired egg “doneness” 🤣 is reached.

Let cool and enjoy or prep in a container for later. Always let your food cool before sealing it in a container and placing in fridge so bacteria doesn’t grow on it.

Happy Prepping!

Meal Prep Sunday: 10-minute Chicken Salad Remix

Every day Cameron and I are cooking in the kitchen together is a great day! Be sure and check out the video of how to at the bottom

❗️

I have been craving some chicken salad so we decided to make our healthy version today instead of, making a mayonnaise-based mush

🥘

pie from the store.
Super easy though. All you need is some:
  • plain yogurt
  • chicken
  • celery
  • grapes
  • sliced almonds
    • If you prefer walnuts or pecans, do you, boo-boo 😋

Whenever we make chicken 🍗salad 🥗
or any food that is intended to be cold but needs meat 🔥cooked, we cook the meat hours before hand.

  1. This allows the meat to cool 💨 and be handled
  2. Splitting up the cooking doesn't make it seem like such a hassle 👍
  3. Plus we make tons of extra chicken for other meals too! ✅

In this case, while Cameron and I were making breakfast this morning we threw our seasoned chicken in the oven. So when it came time to make our chicken salad in the afternoon the meat was already cooked. We just needed to cut/shred it.

Slice the celery into 1/4 size pieces and grapes (into halves or fours, I do both). Mix the shredded chicken, sliced celery, slices grapes and pre-sliced almond in a bowl then add the plain yogurt on top.

It's SOOOOOO good. I was a little

🤢

skeptical of the plain yogurt at first but it has become one of my favorite cooking ingredients!

😬

Ingredients we used:
  • 19oz (3) chicken breasts
  • 2 (M) celery stalks
  • 228g Sliced grapes (~30)
  • 70g sliced almonds
  • 7oz Plain yogurt  (I use very little but you can use as much or as little as you want, experiment!)

The above ingredients made 5 servings of 8 ounces 🙂

Enjoy 🙂
<3 E

————————————————————————-
Music Provided by: NoCopyrightSounds
Published on Jul 29, 2017
NoCopyrightSounds: Music Without Limitations.
Our playlist on Spotify → http://spoti.fi/NCS
Free Download / Stream: http://ncs.io/SoHappyID

Meal Prep Sunday: Fast Cajun Shrimp & Cauliflower Rice

What is it about summertime that makes seafood and veggies taste so much better?  I’ve been on a kick lately with fish 🐟 so today, I wanted to share a super easy dish you can whip up in a very short amount of timewith shrimp.  With all treaveling lately, quick and to the point dishes is in super high demand with me.  

This recipe is pretty straight foreword and takes me only about 15 minutes to make which is pretty cool! 


Needs:

  • 6-12 Shrimp 🍤
  • Spinach 🥗
  • Whole cauliflower
  • Sweet Potato 🥔
  • Avocado oil 🥑
  • Salsa 🍅
  • Seasoning 
  • Food processor (if able)

Create:

  1. Pull out all ingredients 
  2. Heat fry pan to medium with avocado 🥑 oil 
  3. While pan is heating up, wash sweet potato 🥔 and place small cuts in it for heating and venting  = cook faster.
  4. Wrap Sweet Potato 🥔 in a paper towel and place in microwave for 6-10 minutes depending on microwave setting.  
  5. Break cauliflower up into smaller pieces to put in food processor.  If you do not have one then finely chop the cauliflower. 
  6. Season shrimp 🍤 with a Cajun mix and place in fry pan.  Cover to simmer.  *Allow to cook to a temperature of at least 165 degrees F which should mean a pink color appears on the outside with a little white on the shrimp.
  7. While everything is cooking, take broken up pieces of cauliflower and place in food processor and well… process ha! 🍚
  8. The shrimp 🍤 may need a flip at this point and then recover pan.  Shrimp usually do not take very long to cook.  
  9. The sweet potato 🥔should be done by now and will be very hot.  Let cool then cut in half to place on plate.  
  10. Grab a scoop of cauliflower rice 🍚 and place on plate with a handful of spinach 🥗 and top with salsa 🍅.  
  11. Check shrimp and once finished place 6-12 on plate. 

All that’s left is eat and enjoy 😋.  I love making this dish because it’s fast and easy plus super healthy.  If you are wondering about the salsa 🍅used, this was a fresh salsa from the local farmer’s market I buy each week.  So yummy!

Remember to take the process slow your first time through this dish or any dish, for that matter.  Prepping will get easier and quicker each time you perform the work naturally.  When you try to rush making something in the kitchen, accidents can happen, food can be over or undercooked, and things can be left out by mistake, to name a few.  
So, take a deep breath and have fun with it.

Happy Prepping!

Nutrition Hack: 4 Must Halves While On The Road 

On the road again!  Over the next few months this is going to be a common theme for myself. Lots of road travel which means quick workouts, on-the-go grub, and sleeping when I can 😋.

What this doesn’t mean is – an excuse to get crappy food, be lazy and say I can’t or don’t have time to workout.  Overall I know I can’t slack on all the awesome things I want to share with you during this time.  Remember, you don’t have to do anything,m… YOU GET TO! and can choose to or not to do something.  Establish your goals and then reread them at least once a week so you don’t lose site in the shuffle of your day-to-day life.

(Meal #2 at campsite!)
Here’s a small list I put together of 4 essential things I travel with or get while I’m on the road when it comes to food/nutrition.

  • 1️⃣ Nuts/Trailmix: No, I’m not talking about the ones from the gas station with M&M’s, 🙄I mean nuts and possibly some raisins or dates, if needed.  I always have a bag of walnuts, almonds, or pistachios with me. Nuts pack a great fat and protein punch with minimal carbs which means you shouldn’t “crash” after eating. Plus, nuts are pretty easy on the go and you don’t have to worry about storing them any certain place.
  • 2️⃣ Water: This may seem like a no brainer or a “duh” moment, but when you’re traveling water is essiental.  If the worst should happen and you break down or have a long time between stops, staying hydrated is very curical.  Most of us pound tons of caffeine while driving which only further dehydrates us.  So get a Yeti or similar cup that keeps water cold even in extreme temperatures.  Also, try and stay away from leaving plastic in the sun or a warm car as this can become harmful for you to consume.
  • 3️⃣ Bars: Although not the best things for you ingredient wise sometimes, these guys can come in real handy when you’re hungry and on the go or have no other source of food with you.  My favorite ones are RX Bars, Kind Bars, and Quest Bars.  RX Bars are minimal ingredients, stating no BS, Kind Bars are pretty health conscious and fat heavy, while quest bars are packed with fiber.  Depending on your diet, you may like all of them or none.

  • 4️⃣ Super Greens Powder Mix: I keep this brand around in case I haven’t been able to hit my greens for the day due to travel.  Super Greens has over 80% of your RDA for Vitamin A, 4g of fiber, and a probiotic blend.  Is it as good as the real thing? Probably not, but it’s definitely better than nothing at all… I think so anyways?!


—————————————————————————

*Bonus: Healthy options for “fast food” if you need it.

Clean Eatz

If you have one near you, grabbing some meals and packing them on ice is a great option.  If you just need something quick then they can do that too!  With so many healthier options, 🌯🥙🍳🥕🥗 I don’t think you can really go wrong here. They provide you the macro content of each meal and are huge on portion control.  If you stick to the portion sizes you’re going to be just fine but start adding in extra sauces or sides and you can pack on calories quick.  Be smart and stick to their plan!

Full discloser, I will be doing some work with this company in the near future but I’ve been a costumer for well over a year which is why I enquirered to be more involved.

Panera

Some of their food options are fantastic while others are caked with sodium and are higher calorie options due to sauces or a sandwich concactuion.  Just check out their online menu first show you know what you’re getting yourself into.  I usually opt for a 🥗 salad with 2x meat and veggies with little else on it besides a clean dressing or just lots of 🥑 avocados instead.

Chik-fil-a

If there’s not any other option then I’ll opt for the inventors of the chicken sandwhich.  I’ll get a grilled chicken sandwhich and some nuggets with possibly a kale salad.  Is it the best? No, not really.  But it is a healthier choice then the other guys and that’s the point.  Make the best possible choice for your body, mind, and sol when you can.  They as well have an online menu so check it out so you know where the calories lie.  I love their sauces but they are definitely not a great choice because of the ingredients and extra calories.  So, use these sparingly if at all.


For any choice what you really want to accomplish is:

  • Food choices with quality protein.
    • Protein will make you feel satisfied (satiated) and keep you from binging on sweeter foods.  Have you ever tried eating a pack of beef jerky and then been like wooo, I could eat 5 of those things?  Now what about a cookie?  How many of those could you eat?  This is why protein is your friend when traveling.
  • Get in some FAT. Yes, I said FAT.
    • FAT will take longer to digest  which means, hopefully, you keep from getting a sugar crash, and plus it’s good for ya if it’s a healthy fat!  This goes back to finding things like nuts and avocados BUT, be careful.  Some package of nuts have hidden ingredients like sugar.  Always read your labels!
  • Watch eating excessive sugar or things high in sugar, especially by themselves.
    • This can cause blood sugar spikes which can make you feel tired and sleepy which is no bueno when on-the-go.

Remember to do what you can when you can.  Food shouldn’t be seen as a cheat but a personal choice.  Figure out what foods make you feel great and eat more of those.  Figure out the foods that don’t make you feel so great and eat less of those.

I hope you enjoyed this article.  If you’d like to receive more articles like this by e-mail, subscribe to our newsletter on SOL FIT Project’s main page.
#GETMOVING

LET’S RETHINK FIT, TOGETHER!

Meal Prep Sunday: Mouth Watering Salmon & Quinoa (*BONUS Guac!)

We were pretty pumped when the local grocer finally got wild caught salmon back in stock this past week!  @ $13.99 per pound it’s a great deal plus salmon has all the good fats and omega-3s one to ask for 😋.   I’ll just leave it at that but this recipe turned out really well and the wildcaught salmon 🐟 tastes so much better without all the food coloring and other crud.  

Each dish cooks together for a total ⏰ time of about 30 minutes or less which is the whole goal when I cook.  I want delicsous meals both healthy 🥒and filling ✅ in under 30 minutes.  Do I occasionally go ​

​over that, sure, but not very often.  Most of us don’t have the time to make gourmet dishes for hours at a time.  That’s what restaurant chefs 👨‍🍳 are for!

Take all ingredients out of the fridge and/or pantry and let’s get going.

INGREDIENT LIST:

  1. Salmon
  2. Spices (Key West, Lemon, etc.)
  3. Quinoa
    • Water or broth
  4. Coconut oil (or other)
  5. Parsley
  6. Guacomole Recipe (on bottom)
    • Avocado
    • Red pepper
    • Garlic
    • Sea Salt
  7. Optional (Sea Scallops)

START HERE:

*Preheat oven for desired baking temperature for Salmon.  We use a lower temp (300-325 degrees F) and cook with coconut oil.  If you are using a higher heat oil or want to cook with something else then that’s fine too!

1.) Rinse quinoa (pre-soak optional)

  • I tend to pre-soak but Andew Weil suggests not to.
  • Up to you but either way it seems like a good idea to at least rinse in cold water before use

“To do so, simply run cold water over quinoa in fine-meshed strainer, rubbing the seeds with your fingers. (Avoid soaking quinoa, however, as saponins can leach into the seeds.) “-Andrew Weil M.D.

  • If you do soak: Drain, rinse, and repeat a few times

2.) If not follow directions on back of quinoa pack on how to make.

  • Faily simple and only requires boilng some water and letter quinoa simmer for a few minutes.
  • Add 2-3 cups of water or broth per 1 cup of raw quinoa
    • Broth can add a nice flavor to the quinoa depending on what you’re main dish is or if you are making a cold quinoa salad
  • EatingWell.com suggests after water is brought to a boil, lower to low heat and add quinoa to simmer for 15-20 minutes


SALMON

Now that the quinoa is on simmer, let’s get to the salmon.

  • Place oil in container (rub coconut oil or other into pan/container)
    • About 2 Tbsp (add more or less depending on your diet macro needs)
    • I always then rub the salmon in the oil and coat both sides and place in scale side down
  • Add Key West Seasoning or  other.  If you have nothing else, then at least add some garlic and lemon or lemom pepper to it.
  • Place in oven
    • If cooking at 325 it takes usually about 20-30 minutes to cook depending on how big of a salmon slab you have in there.
  • Done = done
    • Depending on the consistency of the salmon you want, it’s done when the thickest part flakes pretty easily – Livestrong.com
    • Once cooled, add a few parsley flakes for a nice touch and vitamin K!

 


Amazing 4-Ingredient GUAC!

While the quinoa is on simmer and salmon in oven you have time to make the guac.

  • 3 Avocados
  • 1/2 Red Bell Pepper
  • Garlic to taste ~ 1/2 teaspoon (start small, you can always add more)
  • Sea Salt ~ 1/2 teaspoon (you can always add more)

Cut avocados open and place the insides in a mixing bowl.  You will want to mash and/or mix them up well before adding anything else in.  Once the avocado mix is to the consisteny of your liking you can cut, chop, or pull appart with your fingers the bell pepper and place in guac.

We usually use 1/2 to a whole bell pepper depending on how finely the pepper is chopped.  If we are just pulling it apart with our hands and tossing it in, we usually use less.  *Bell pepper also makes a great dipping tool instead of using chips or anything else.  Mix the bell pepper up with the avocado.

Next, add garlic and salt to taste.  Start small and add a little bit at a time.  We usually add in the salt first because I know how much we like to use.  Then add the garlic to taste, depending on how much of the ingredients are all in.  Give the mitxture a few final spins and waaallllaaaaahhh! Best 4-Ingredient Guac!

Lot of recipes try and go overboard or add in crazy things.  If you want some spice you can add in some paprika or jalapions which are a nice touch.  Traditional guac includes tomoatoes and onions but in my experience I prefer the bell pepper to the tomatoe for the sweetness and crunch.  Also, the onion to me is strong and if a little spice is wanted, the jalepinos or paprika is better for our pallets.

 

Have fun with this one and let us know how it goes!  Any suggestions?

Happy Prepping!

Nutrition Hack: Avocado Seeds?

Have you ever heard to eat the actual avocado seed and not just the avocado? Welp, if you have you’re way ahead of me because I always assumed the seed was not to be eaten.  *I have always used the seed only to help keep the avocado fresh when I’m not using the whole avocado. (See below)

I was reading an unrelated article on wheat and came across an interesting find on avocados. I clicked the link which took me to realfarmacy.com and the headline said Avocado Seeds- Superfoods for Your Health and I was shocked.  I had always assumed the seed was in some way, toxic to humans or surely I would have heard more about the subject.

THE CLAIM 

Real Farmacy claims the seed contains oils, soluble fiber, and antioxidants. In fact, Real Farmacy says 70% of the antioxidants are found in the seed vs. the other 30% being in the skin and actual flesh of the avocado.  All they suggest you have to do is put the seed in a baggie and mash it up.  Then blend the seed to a fine grade in a food processor or other device. Now, you can sprinkle on any food item or add to a shake, maybe?

“-Some find it soothing to gastric ulcers because the seed contains antioxidants in it known as phenolic compounds. These compounds contain antibacterial and anti-viral properties, which makes the seeds effective at preventing ulcers within the lining of the digestive system.” – realfarmacy.com

And it’s not just Real Farmacy, I came across other sites with similar claims and lots of recipes for the seeds. BUT…

NOT SO FAST.

According to Health.com you SHOULD NOT CONSUME the seed of an avocado.  The body of evidence is very slim on this issue and on top of that, most of the research actually performed, uses the avocado seed extract.

Straight from the California Avocado Commission, “The California Avocado Commission does not recommend consumption of the “pit” or seed of an avocado. The seed of an avocado contains elements that are not intended for human consumption.”

I looked into other credible sources all saying the same thing, DO NOT CONSUME until more research is performed.  If you go onto pubmed.com and type in avocado seed some studies will show up but the related search button prompts you to search avocado seed toxicity.

FINAL WORD.

While I am not ruling anything out, new data and research in the future could shed more light on this subject.  For now, stick to the flesh.  Avocados contain good amounts of healthy fats, dietary fiber, antioxidants and so much more.  All of this can be consumed without running the risk of GI distress or other complications.

All you need to do is crack one open, place on your favorite food, sandwich, or make some awesome guac which will actually have an awesome guac recipe as part of our Meal Prep Sunday this Sunday.

 

Happy Training!

 

*Bonus Tip:

To help preserve an avocado if you’re not using all of it at once, cut the avocado in half and leave the side with the seed in it and place in a refrigerator safe container until you need it later.  Heads up though, even with the seed in the other half, browning will still occur pretty quickly but you should be okay for same day use.


For more information you can check out:

  1. http://realfarmacy.com/avocado-seeds-superfoods-for-your-health/
  2. https://www.ncbi.nlm.nih.gov/pubmed/?Db=pubmed&term=avocado%20seed%20toxicity
  3. http://www.health.com/food/no-you-shouldnt-start-eating-avocado-seeds
  4. https://www.californiaavocado.com/faqs
  5. https://www.californiaavocado.com/blog/march-2016/is-it-safe-to-eat-the-avocado-seed

Meal Prep Sunday: Amazing Paleo, Keto Friendly Sliders

Who doesn’t love meat and taters?  It’s a trick question because everyone, loves meat and taters, RIGHT!?!  Yea, I just made up this statistic, 100% of the world love meat and potatoes, especially together, how you like that math (haha!)?

Most of our meals are quick and easy and we try and stay under 20-30 minutes total. So, just and FYI to get the crispy sweet potato slices we wanted, we left the sweet potato in the oven a little longer.  This brought the total time up to about 45-50 minutes but you don’t have to do this to make them extra crispy as we did.  Let’s get to it shall we?


INGREDIENTS:

  • 1-3 Sweet Potatoe(s)
  • Avocado Oil or other high heat oil
  • 6oz. Steak (other meat)
  • 1 Kale leaf
  • 1 Avocado
  • Spices
    • Sea salt
    • Black pepper
    • Steak seasoning or any other desired, if needed

PREP:

  1. Preheat oven to 450 degrees fahrenheit.
  2. Slice potatoes into 1/4 to 1/2 inch pieces for your buns.
  3. Place slices in a mixing bowl and add high heat oil. (We use about 2 tbsp per potato but we also eat a low/moderate carb, high fat diet so take that into account.)
  4. Bake potatos for 20-30 minutes depending on your oven.  Ours usually takes about 25 minutes to be pretty well done.  Then place oven on broil (low) and broil for a final 5-10 minutes.  We like ours really crispy so if you do not then you will want to shorten the time.  Also, note if they are blackening then you may want to take them out or shorten the time.


While the potatoes are in the oven…

  1. Place in a skillet 6oz. steak on medium low to medium.  (We cook most things on a lower temp for a longer time.  Yes, it doesn’t get done as quick but it also preserves the meat quality and hopefully as many nutrients as possible.)  Cook the steak to your desire temp, ours being medium rare.  *A quick reference from marthastewart.com says you can cook on high heat for a great rare or medium rare steak in under 10 minutes.
  2. Add seasoning.  For this we just used a pinched cracked black pepper, sea salt and cumin.
  3. Once done, let cool then pull or cut apart into smaller pieces.


Finally…

  • Open advocado and slice into 1/4 pieces per half and grab the kale leaf and tear into smaller pieces for the topping.
  • Place potato slice down, add 1-2oz of meat
  • Add bits of kale and place 1-2 pieces of the avocado halves on top.
  • Lastly, add the top piece of the potato slice and now you hav your samwhich.
  • NOW, take a big ole’ bite!

This recipe is super fun and doesn’t take a long time considering the amazing flavors and taste it packs.  You can also, season anything to your likeing and even experiement adding different seasoning and spices to the potatoes and meat.

*A great side dish with this is a summer salad or even some satueed veggies like squash, mushrooms, and green peppers.

Happy Cooking!