Buffalo blue quinoa burgers & clean eating sweet potato fries

Cheese. Spicy. Sweet potatoes. These are a few of my favorite things. I also adore quinoa ... For such a little guy, it packs such a nutritional punch! Good source of plant based protein, packed with antioxidants and anti inflammatory phytonutrients and so adaptable for tons of meals. 

Quinoa burgers are incredibly adaptable and you can easily play around with a variety of great tastes and flavors. Now the cheese I use in this particular recipe does make it a little more decadent than normal, but hell ... its cheese. These would still be good and even healthier if you nixed the cheese ... but I'm not quite ready for that sacrifice. If you dare to be cholesterol free and/or vegan to do the cheese-less route, tell me what you think!

To me, its a combo that lets me enjoy the delish badness of cheese and buffalo wing sauce, but without feeling as guilty as I used to when I could easily eat a dozen wings. Try it as a substitute for the Superbowl! Here's one of the spins I like to do when making quinoa burgers ... Enjoy!!

Ingredients

(I made this with enough sweet potato fries for 4 servings, and the burgers came out to 7 servings)

Sweet Potato Fries

-3 medium sweet potatoes

-1 tsp chipolte powder

-1 healthy shake of "Jamaica Me Crazy" (this is "shut the front door" amazing with sweet potatoes ... plus its sodium free and packed with flavor)

-1/4 tsp garlic salt

-1 tbsp organic brown sugar

-1 tbsp melted coconut oil (I also adore coconut oil with sweet potatoes .. it accentuates the natural sweetness oh so good)

1. Preheat your oven to 400. Slice your sweet potatoes into lil fry cuts.

2. Place your cut fries into a bag or a container with a lid. Then pour the rest of the ingredients on top & shake until well distributed.

3. Spray a cooking pan with coconut oil, and place your fries on your pan. Cook until browned, approx 20-30 min.

Nutritional Information

Servings: 4

Calories: 146

Fat: 3.5

Saturated Fat: 3

Poly: 0.1

Mono: 0.2

Trans: 0

Cholesterol: 0

Sodium: 133.8

Carbs: 27

Dietary Fiber: 2.2

Sugars: 8.2

Protein: 1.5

Vitamin A: 390%

Vit C: 37.5%

Buffalo Blue Quinoa Burgers

-2 cups uncooked quinoa, cooked & cooled

-5 cloves garlic, minced & 1 shallot, minced - I recommend browning in a pan with a splash of EVOO before adding with the rest of the ingredients

-1 tsp chipolte powder

-1 can Trader Joe's Cannelini beans, mashed (a great way to mix in fiber & good stuff all while not affecting the flavor and helping keep the burgers together!)

-1 egg

-1/2 cup Frank's Buffal Sauce

-1/2 cup panko bread crumbs

-3/4 cup 2% Mexican blend cheese

-1/2 cup blue cheese (I also highly recommend buying a block of blue and cutting it yourself ... Oh so amazing!)

1. Get a large mixing bowl and mix all your ingredients. Blend together just as you would regular hamburgers or meatballs.

2. Heat a large pan over medium-high flame & add a light splash of EVOO and evenly distribute over the surface of the pan.

4. Place your quinoa patties in your pan and cook on one side til browned (approx 6-8 min?). Cook on each side.

5. I serve mine naked with avocado slices. This is also great with additional cheese topping, grilled onions, guac, ranch or ketchup.

Nutritional Information

Servings: 7

Calories: 379

Fat: 10.5

Saturated: 4.9

Cholesterol: 23.6

Sodium: 904.9

Potassium: 33.3

Carbs: 50.5

Fiber: 8.6

Sugars: 4

Protein: 18.8 g

Calcium: 26

Iron: 18.8%

Easy Clean Eating Veggie N Beef Udon Soup

There's just something about soup that's so filling and happy. While I'm a brat and have been able to savor the 80 degree days of January in so cal this winter, I still like my cozies ... Uggs, hoodies and coup. All in moderation ... Or I'll develop heat stroke.

For the rest of the wintery world that wants to enjoy clean and tasty warm food, I think this should totally do it! Plus side ... I found the udon noodles at Costco in a 6 pack. With the meat I was able to find at Trader Joes, I was able to make 4 meals for 2 out of this. Plus each time I made it, I had 4 servings so either lunch for the next day or an additional serving if I'm super hungry. All in all it made a budget friendly meal with minimal time and effort.

Ingredients

-4 cloves of garlic, minced

-1 shallot, minced

-Misto with EVOO

-pinch of red pepper flakes

-2 large handfuls of spinach

-1 large handful of shredded carrots

-1 large handful of bean sprouts 

-1 large handful fresh green beans

-1 pack of Annie Chungs Udon noodles

-1/4 of a package "Angus strip loin steaks" from Trader Joes (typically come in a pound or so pre-packaged thing )

-a healthy squirt of Siracha

-another healthy squirt of lime juice

-1/4 tsp ground ginger

-1/4 tsp ground mustard

-1 tbsp "Better than Bouillon" beef broth flavoring 

-6 cups water

1. In a large saucepan, heat to medium high heat. Once warmed, spray with your Misto or EVOO spray and throw in your garlic, shallots and red pepper. Allow to golden on one side of mixture.

2. Throw in your beef, mustard, ginger, lime juice and Siracha and allow to brown on one side as well.

3. Add 6 cups hot water and beef bouillon flavoring and increase heat to high. Allow to come to boil.

4. At this time, I took the package of Udon noodles and while in the package, cut into 4 quarters. I like small noodles. If you don't feel like it, I'm sure you'll survive with full noodles.

At this time, throw in all your veggies and bring to a boil.

5. Serve! I prefer my veggies this way to be more on the raw end, so the total cook time from start to finish for me was less than ten minutes! 

For less than 160 calories, I'm full, happy and sticking with my financial budget! Woo hoo! Now time to feel less guilty about the glass of wine at the end :)

Nutritional information

Serves 4

Calories: 154

Total fat: 3.5

Saturated fat: 1.8

Polyunsaturated: 0.3

Monounsaturated: 1.8

Cholesterol: 13.8

Sodium: 772.8

Potassium: 101

Carbs: 19.8

Fiber: 2.3

Sugar: 1.9

Protein: 10.5

Sunny Fruity Breakfast Smoothie

Just as promised ... Another tasty brekkie smoothie! I plan on posting my daily smoothie to share so you'll have some great variety every day :)

Every time I'm in the kitchen, my one pup, Owen always follows me and sits patiently right at my feet. He doesn't jump on the counters, or really get in the way ... Just patiently waits for that one little piece to fall. This dog is weird ... He even loves kale. I've never seen a dog drool when I start cutting veggies :)

"You'll drop something ... Eventually"

And of course, throw all those lovely items listed above in the picture into your trusty blender and blend till smooth!

Nutritional information

Serving: 1

Calories: 269

Fat: 10.3

Saturated fat: 2.5

Polyunsaturated: 2.6

Monounsaturated: 4.6

Cholesterol: 0

Sodium: 187.2

Potassium: 816.2

Carbs: 35.5

Fiber: 9.1

Sugar: 21.6

Protein: 12.6

Vitamin A: 95.6%

Vitamin C: 165.1%

Iron: 20.9%

Calcium: 23.6%

Berry & Veggie Breakfast Smoothie

For the next few mornings, I'm gonna give you a TON of great smoothies to get your day going. I did my little grocery run this past weekend, and was able to whip up 30 packs of veggies and fruits to freeze and save for an easy breakfast every morning for myself and the soon to be hubby man. It's a great way to utilize all the bulk veggies and fruits at a good price, and to be able to not give yourself the excuse of not eating well in the am!

In the picture above is the ingredients for this lovely little brekkie ... Just blend till smooth in your blender!

And now for the much anticipated nutrition information ... 

Calories: 270

Fat: 10

Saturated fat:1.7

Polyunsaturated fat: 2.9

Monounsaturated fat: 1

Cholesterol: 0

Sodium: 133.7

Potassium: 156.7

Carbs: 30.4

Fiber: 13.4

Sugar: 8.7

Protein: 15.9

Vitamin A: 204.3%

Vitamin C: 118.6%

Calcium: 28.8%

Iron: 20.5%

Acai Superfood Smoothie ... Crazy Healthy!

Good morning! And of course, happy new year. Now that it's the new year, it's always insane to see the mad rush of people at the gym and the influx of diet books and such at the stores. 

The worse part is that we all feel obligated to need a "resolution", but get so burnt out, we're done by February. Check the amount of people at the gym by the end of February! 

I feel like instead of resolutions that are arbitrarily made in the beginning of the year, we should live our days with intentions. I may sound like a yogi here, but I agree wholeheartedly with the lifestyle of daily intention. To allow yourself to notice the day for what is, and to more wholeheartedly realize why and what you're doing.

Healthy living and eating shouldn't be a punishment that is forced upon us once a year until it becomes intolerable, but a day to day lifestyle to enjoy feeling and looking good, on the inside and out!

Now that I am off my soapbox, I wanted to share a great morning smoothie that definitely makes me feel great! 

This is no doubt one of the easiest ways to pack in a ridiculous amount of nutrients in one shot. 

Even if I'm working that day, I'm full from when I finish around 6am to about 1030, when I like to have a snack and help keep my energy and insulin levels stable to help prevent me from being cranky and sassy. It's a great source of protein, veggies & tastes delish.

Does it look pretty? Hell no. 

Do the old people at work tell me I look like I drink science experiments? Hell yes. 

Does it taste great? Hell yea!

Let's begin ... 

-2 large handfuls of greens (I love a kale, chard & spinach blend)

-1/2 cup 0% fat Greek yogurt

-a splash of agave nectar (honey or pure maple syrup can sub, but I prefer to the low glycemic index of agave)

-a large tablespoon of flaxseed

-1 Acai pack ... I used Sambazon's

-1/2 cup almond milk (I also typically use coconut milk and love it!)

Be crazy and add extras!

Chia seeds & unsweetened coconut flakes are great add ins :)

1. Mix all your ingredients in a blender and blend till smooth.

2. Youre done! I like the portable blender containers ... In a rush, I can make one of these in just a couple minutes and throw it in a cooler to have a post workout drink

now the best part ...

Nutritional Information

1 serving

Calories: 342

Fat: 7.8

Saturated Fat: 1.2

Polyunsaturated: 2

Monounsaturated: 1.5

Trans: 0

Cholesterol: 0 (yayyyy)

Sodium: 840

Potassium: 1761.2 (say whhhhhatttttt?!)

Carbs: 43.5

Dietary Fiber: 15.2

Sugars: 22.5

Protein: 24.2 (even better!)

Vit A: 493%

Vit C: 320%

Calcium: 78.8%

Iron: 85%

Tell me the last time a Sausage McMuffin packed that much nutrients!

Coconut curry tilapia with Farro

Hello all! Just had to share tonight's dinner ... It was simply ... Num.

While I have been on my savory kick lately, my other savory(ish) love is Thai and Indian inspired dishes.

I found this recipe a while ago, and unfortunately had only wrote down the ingredients. No cooking instructions, nothing else :) I also didn't have quite a few of the ingredients recommended, but hey ... Isn't that part of the fun? :) a lot of this was guess work but delicious none the less. 

Its sad how easily entertained I am. Curry makes me happy. Cumin makes me happy. Therefore this dish makes me happy. A meal for just about 330 calories and 28 grams of protein makes me estatic.

Sigh.

I'm lame.

Ingredients

Serves 5

-5 4 oz. tilapia loins

-2 tsp sesame oil

-1 tbsp ginger 

-1/2 cup diced shallots

-4 garlic cloves, minced

-1 tsp curry

-2 tsp red curry paste

-1/2 tsp ground cumin

-4 tsp reduced soy sauce

-1 tbsp brown sugar

-2 tsp fish sauce

-1 can light coconut milk

-1/4 cup(ish) cilantro

-a couple of pinches of dry basil (fresh if available)

-lime

-salt & pepper to taste

-siracha to splash on too

-Farro or whole grain side of your choice

1. Preheat broiler to high. In a large pan, spray with a spritz of EVOO from your misto or non stick cooking spray. Drizzle in a small amount of sesame oil. Toss in minced garlic and shallots, cook for a min or two.

2. Put in curry, red curry paste and cumin. Toss with garlic and shallots to cover. Cook for another minute or two, just to lightly toast your spices.

3. Add soy sauce, fish sauce and brown sugar just to slightly carmelize. Then add coconut milk and reduce heat just to slightly simmer.

4. Begin to cook your Farro per directions. Then, spray a baking sheet with EVOO. Sprinkle your tilapia with salt, pepper & pinches of dried basil. Squeeze lime juice over all loins and then place into your broiler. Cook for 5-8 min, depending on the thickness of your fishies.

5. Place your Farro on a plate, then your tilapia and drizzle with your sauce to your liking. Sprinkle siracha & diced cilantro on top :) 

Nutritional information

Calories: 334

Fat: 9

Saturated: 4.3

Monounsaturated: 1.5

Cholesterol: 25

Sodium: 495.6

Carbs: 35.7

Dietary fiber: 3

Sugar: 8

Protein: 28.4

Apricot Siracha Salmon

Spicy and sweet are always awesome. 

Always.

Thus why when I was in college I had no problems with lots of horridly bad for you Chinese food (I'm so sorry, my poor little arteries). 

Well, time to make up for those years of horrible eating :) Thats one of the reasons why I lovelovelove salmon ... great protein source and packed full of omega 3's. I am a fan of incorporating healthy sources of fat into my diet. Fat shouldn't be a no-no! A well rounded diet that uses a large source of plant based fats or, in this case, fish, is great for your skin, hair, joints and heart.

This is a super quick meal, and with a salad or healthy grain side (I used couscous tonight),  it is very filling and very nutritious. It took me about 20 minutes start to finish ... very do-able even after a 13 hour work day. Its hard to muster up the willpower after a long, busy day running around a crazy ER. Some nights after work, all I want to do is eat curly fries from Jack in the Box and be comatose on my couch. Yet, knowing that in the long run that I'm helping my health, makes its more than worth it.

Ingredients

2 servings

-2 4-6 oz salmon filets

-1/3 cup Trader Joe's Apricot Preserves (Organic Reduced Sugar)

-1 tsp Siracha (give or take depending on how spicy you like stuff)

-4 minced garlic cloves

-1 tsp reduced sodium soy sauce

-1/4 tsp sesame oil

-1 tsp EVOO

-splash of lime juice

-red pepper flakes

-sesame seeds

1. In a bowl, mix the preserves, Siracha, garlic, soy sauce, lime, sesame oil & EVOO. If you can, try the preserves at room temperature. Mine was cold and it took more time to blend all the ingredients. Heat your oven to "High" broil. This would also be fantastic on the grill, if you can.

2. Coat both sides of your salmon with your marinade, allow to sit for about 10 minutes. Sprinkle the tops with red pepper flakes to taste and sesame seeds (just a pinch of each should do)

3. Coat a cookie pan with aluminum foil (to protect from the sugars that will inevitably be broiled onto there). Spray the foil wrapped pan with non stick cooking spray or Misto 

(Have I mentioned how amazing this thing is??)

(i <3 you, Misto)

4. On the 3rd rack down, place your salmon in to cook for approx 6-8 min depending on how thick your filets are.

5. For the last 2-3 min, switch the pan to the 2nd highest rack and allow the broiler to caramelize the preserves mixture. Remove when the top begins to brown.

6. Serve with your side of choice! Enjoy :)

Nutritional Information

Calories: 344

Fat: 13

Saturated: 2.5

Polyunsaturated: 0.2

Monounsaturated: 1.8

Trans: 0

Cholesterol: 70

Sodium: 165.8

Carbs: 26.2

Fiber: 0.1

Sugars:25.2

Protein: 24.2