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!

Nutrition Hack Wednesday: Healthy Alcohol? (Click Bait)

Many Americans enjoy an adult beverage every now and then but just how many exactly? Try 84.6%, according to NIH as of 2015. I think it’s safe to say we love us some alcohol 😂.

This got me thinking about some recent people speaking on mixing certain alcohols with kombucha. I’m not in way way suggesting this negates alcohols effect on the mind or body at all but it did make me curious as to what it would taste like. If it’s at all decent with respect to taste it may provide, if nothing else, a better alternative to other sugary mixers.

So… here it is.

*Disclaimer: Please remember to always drink responsibly. Especially when your adding in mixtures, it’s easy to forget how much is in a drink or how many you’ve actually had in an evening.

Sites with kombucha cocktails:

  1. HonestCooking.com
  2. gothamist.com

Let me know what you think!

Happy Training!

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: Sweet Potato Nachos! 

There’s a few times when I just crave something.  This week it was impossible for me to get out of my head, the idea of nachos.  

So, I went into my think tank a.k.a. my pantry and started looking for flavors that bounce off each other and give me the satisfying taste I want.  
Probably more importantly, I want this as a meal, just just an app which will require me to make more food.  What came out… was surely a masterpiece 🔥🙌🤣.


PREP:

  1. 2 lbs 🐮
  2. 2-4 sweet potatoes sliced chip size
  3. Black beans 
  4. Fresh salsa
  5. Avocado
  6. 4 Small wild onions
  7. Walnuts (optional) 

Oils/Spices

  1. Worcestershire sauce 
  2. Garlic powder
  3. Sea salt 
  4. Cumin
  5. Turmeric
  6. *Other- if wanted


HOW TO:

  1. We placed our thawed beef in the crock pot overnight.  You don’t have to do this, you can simply bake or fry but this makes it so good 🤗 it will literally fall right off the bone 🍖. (Next steps go over crock pot so skip if not using.)
  2. Combine spices, onions and optional foods (Carrots, beets) 
  3. Place on high/low depending on how you are cooking.  We did low and let it go overnight for 8 hours. 
  4. Then it’s ready for nachos whenever you are 😋 and looks like this ​
  5. Next all that’s left is to bake your sweet taters.  It usually takes about 30 minutes on 450F to get them with the right crunch.  I also lightly coat the pan with avocado oil.
  6. After potatoes are done let cool and place on plate. 
  7. Pull meat apart and place on top. 
  8. Start adding more toppings.  Place on top of meat: black beans, salsa, 🥑avocado, and anything else you like.  We used 🥜walnuts and the cooked carrots 🥕
  9. Consume, enjoy and comment to let us know how it turned out!

Happy Eating! 🍽

Cam 🤓

Nutrition Hack Wednesday: Scaling Up

You’re time is so valuable, instead of having you read a review, I’d rather show you a super cool product.  So, Sol Fit Project has started to incorporate more and more videos for easy to see answers to your questions.  Check it Out Here.

This week I’m joined by Nick Mazzaroni of Paleoish Provisions to show you a device from Food Guru’s which will make food prepping, recipes, and so much more easier to calculate so you know exactly whats going in.

Click Here to check out:

Nutrition Hack #1

 

Happy Eating!

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!