Twice Baked Sweet Potato and Egg Breakfast

This recipe comes from Plaid and Paleo.  I shall say that this meal was awesome, even on the second day it was delicious.  What a simple meal to have.

The What's:

• 1 medium sweet potatoes
• 2 slices bacon
• sea salt and black pepper
• 2 small eggs
• Handful of spinach or greens 
• 2 slices of Roma Tomato

The How's:

1. Heat oven to 400 degrees. Poke sweet potatoes with a knife a couple times then place directly onto oven rack. Cook for 40-45 minutes until soft. Remove and let cool.  (Or you can poke holes in the potato and microwave for 8 minutes)
2. In a large skillet, fry bacon until crispy. 
3. Once sweet potatoes are cool, cut lengthwise then scoop out the middle of the sweet potato. I used a knife to cut about 1/4 inch away from the skin all the way around then I cut the middle into three pieces. This makes it easier to remove the middle without breaking the skin.
4. Whip the soft sweet potato until soft and creamy.  
5. Scoop mash into potato shells then create a large divot for the egg. You will want to make sure the divot is big enough to fit the egg.
6. Spread spinach, or whatever green you have into the divot.  
7. Break one egg, or two as I did in this picture, into each divot then sprinkle with remaining bacon bits and tomato slices. Cook for 20 minutes or until yoke is set.  
8. 
   

Enjoy, I did!

Breakfast Frittata Whole 30

Today I am sharing with you a solid breakfast frittata.  

You can modify it to use whatever you have in your fridge or whatever is in season.  Remember some vegetables naturally have more water so in that case, you may want to saute them some first before adding them to the egg base. I am the only person eating this recipe so to bake, I used a small baking pan that you can would use for baking a loaf of bread.

The What's:

7 eggs
sun dried tomatoes (Make sure to the label)
2 slices of cooked bacon, sliced
1 cup of spinach, julienned
2 whole green onions, sliced
2 slices of a Roma Tomato

The How's:

Preheat your oven to 390 degrees.  Take your loaf pan and rub coconut oil, like your grandmother used to when baking with Crisco.  Crack your eggs and scramble.  Add salt/pepper to taste.  Layer the loaf pan with a layer of sun dried tomato.  Add the bacon and vegetables into the eggs and then stir.  Mix everything around to mix and then pour the egg mixture over the tomato layer.  Add sliced tomatoes to the top.  Bake uncovered for 20-25 minutes.  I kept shaking the loaf pan to see if the eggs mixtures was done.  Once the sides of the frittata began browning, I turned off the stove and took the pan out to cool.  That's it!

Cut your portion size and serve warm.  Enjoy.

Grilled Chicken and Pineapple Salsa

Today, I am using a recipe from an Aldi ' s blog.  Grilled chicken is always a plus for me and this salsa is great, especially as snow begins to cover out ground outside.

The What's:

Serves Four

For Salsa:
2 cups diced pineapple
1 cup chopped cilantro
1 avocado, diced
1 jalapeño, seeded, finely chopped
1/2 cup diced red onion
2 Tbsp. lime juice
1/4 tsp. Salt
1/4 tsp. Ground Cumin
1/8 tsp. Ground Black Pepper

For Chicken:
4 Trimmed Chicken Breasts, pound to 1/2-inch thickness
2 Tbsp. Coconut Oil
Salt & Black Pepper, to taste

The How's:

Directions:
For the salsa: In a medium bowl, combine all ingredients. Reserve.

For the chicken: Brush the chicken on both sides with olive oil. Season with salt and pepper to taste.

Preheat grill or grill pan over medium-high heat. Cook the chicken until the internal temperature reaches 165°, about 5 minutes per side.

Remove chicken and allow it to rest for 5 minutes. Plate the chicken and top with desired amount of salsa.

I am on my FIFTH day of a Whole 30 nutritional guide; it's been great!  I hope you try this recipe.

Paleo Whole 30 Chicken Soup

Today's recipe is from Framing Cali

Someday's I follow directions well then other days I don't.  This recipe reflect me NOT following a recipe.  

The What's:

1 whole chickens

2 sweet potatoes

"CLEAN" Diced Tomatoes, Canned

1 Bell Peppers 

 2 large Onion

Avocados (optional)

use the following spices in equal parts to taste (I used roughly 1/2 Tbsp):

Onion Salt, Garlic Powder

 

The How's:  

Boil your whole chicken (about 30-40 minutes) and season to taste. I used garlic powder, onion salt, kosher salt and bay leaves.

While the chicken is boiling, dice your vegetables. Remove chicken and add sweet potatoes to the broth made while cooking the chicken. Allow to boil until the potatoes are tender (About 15 minutes). While the vegetables are cooking, peel and discard the skin of the chicken and shred the meat. You should just be able to use a fork to shred it right off of the bones.  (You can cook the chicken in advance and let it cool in the pan so you don't hurt yourself when taking the skin/meat off of the bone).  Once the potatoes are tender add the chicken, remaining vegetables, and spices to the broth. Be sure to taste the recipe at this point.  You may not need additional spices.  Simmer on low for about 20 more minutes.

Enjoy!  

Cashew Chicken Stir Fry

This recipe comes from Savory Lotus!

The What's:

Sauce
1 cup chicken or vegetable broth
2 cloves of garlic, minced
½ teaspoon fresh ground ginger
Salt and pepper to taste

Stir Fry

2 tablespoons coconut oil or butter
2 large boneless skinless chicken breasts, cubed
4 medium carrots, cut into matchsticks
1 large bunch of broccoli, cut into florets
½ of a medium red onion, thinly sliced into half moons
1 cup raw cashews

The How's:

1. For the sauce: Combine chicken broth, garlic, and ginger in a small bowl. Whisk to combine. Season with additional salt and pepper if desired.
2. Heat a large saucepan with 1 tablespoon coconut oil over medium heat until shimmering.
3. Add cubed chicken in a single layer. Cook for a few minutes until lightly browned and turn over each piece to finish cooking through.
4. Move chicken to a plate.
5. Roast cashews for a few minutes, watching carefully.  Just get them to toast.  
6. Melt the second tablespoon of coconut oil in the hot pan and add the carrots, broccoli, and red onion. Stir constantly for a few minutes, adding the meat back into the pan when the vegetables are tender-crisp and still vibrant in color.
7. Stir in the sauce and allow everything to get nice and hot.
8. Serve immediately and sprinkled with cashews. 

I really miss the crunch of Chinese noodles so the buttery cashews help satisfy the missing crunch!  

Why Whole 30?

You must be wondering why I am doing a Whole 30 Program.  I promise it is not because it is easy because so far, it is the exact opposite.

Sometimes people feel worse than they appear.  Sometimes people treat their ailments with prescription medication and that is fine.  Medication can be a necessary evil.

While I am fluffier than I'd like to be, or even realized, I want to feel better.  There are ailment's I suffer daily and I wonder if I challenge myself with a completely restrictive nutrition plan, if some of what I feel will be relieved.  That is what drives me.  It is a true sense of you are what you eat!

So, the forecast this week is below. 

 I promise to be just as friendly, but I probably will yawn during our conversation.  It's not that I am not listening rather, my body is evolving internally.  Ask whatever questions you want but you will not be preached to.  If you come for a visit, please save the wine and bring black coffee or some of that bulletproof coffee I have yet to try.

http://leafparade.com/2013/08/01/the-whole30-in-a-nutshell/

Ready. Set. Whole 30!

I like to experiment and have fun.  I also want to eat better not just for myself but also for others.

I have been researching more about not just clean eating but eating to really enable your body to work in an optimum state.  Clean Eating is great but I am going to begin a program called Whole 30.

Today as the children are home with a "Snow" Day I have created a 10 day meal plan so once I hit the store, I can begin this program.  Here is my meal plan, customized to what I think I can get away with serving all in my family.

Enriching Ego 10 Day of a Whole 30 Meal Plan

★ Day 1

○ Breakfast – Scrambled Eggs, 2 slices bacon, 1 Sweet Potato and mandarin orange

○ Lunch – Spinach Citrus Salad Citrus Chicken Strips with Orange Poppyseed Dressing

○ Dinner – Cashew Chicken vegetable stir-fry over Cauliflower “Rice”.

★ Day 2

○ Breakfast – Scrambled Eggs, 2 slices bacon, 1 sweet potato

○ Lunch – Spinach Citrus Salad with Citrus Marinaded Chicken and Orange Poppyseed Dressing (L)

○ Dinner – Paleo Mexican Chicken Soup with Argula Salad.

★ Day 3

○ Breakfast – Omelet with green onion, avocado, tomato and a bowl of blackberries, bananas,

caramelized coconut chips, and raw toasted cashews.

○ Lunch – Cashew Chicken Vegetable Stiry-Fry over Cauliflower Rice (L).

○ Dinner – Taco’s Wrapped in Lettuce, Guacamole served with sweet potato fries.

★ Day 4

○ Breakfast – Greens and Egg Frittata (blackberries, bananas, “caramelized” coconut chips, and raw

toasted cashews)

○ Lunch – Taco Salad (L), sliced avocado.

○ Dinner – Ranch Burgers (minus the cheddar), tomato cucumber salad with apple cider vinegar, and

sweet potato fries.

★ Day 5

○ Breakfast – Greens and Egg Frittata with sweet potato.

○ Lunch – Ranch Burger (L), salad.

○ Dinner – Grilled Chicken with Pineapple Avocado Salsa, Green Beans

★ Day 6

○ Breakfast – Baked Eggs with Spinach and Sweet Potato

○ Lunch – Grilled Chicken with Pineapple Avocado Salsa, Green Beans (L)

○ Dinner – Buffalo Ranch (Turkey) Meatballs, Sweet Potato Fries and Roasted Brussel Sprouts

★ Day 7

○ Breakfast – Baked Eggs with Spinach and Sweet Potato

○ Lunch – Buffalo Ranch (Turkey) Meatballs, Roasted Brussel Sprouts

○ Dinner – Spaghetti Squash with Tomato Sauce and Meatballs, Salad.

★ Day 8

○ Breakfast – Scrambled Eggs, 2 slices bacon, 1 Sweet Potato and mandarin orange

○ Lunch – Spaghetti squash and meatball leftovers, salad; roasted zucchini chips

○ Dinner – .Hamburger Soup (minus potatoes)

★ Day 9

○ Breakfast – Scrambled Eggs, 2 slices bacon, 1 sweet potato and mandarin orange

○ Lunch – Hamburger Soup (L) with

○ Dinner – Out to Dinner

★ Day 10

○ Breakfast – Omelet with green onion, Avocado, Tomato

○ Lunch – Buffalo Chicken Salad; grapes and apple

○ Dinner – Buffalo Chicken Lettuce Wraps (chicken nuggets for kids) and Sweet Potato Fries

BSB Brussel Sprouts and Bacon

BSB takes on a new term for you starting now.  Talk about simple ingredients and a simple recipe.

The What's:

A few slices of bacon, cut into eights
clean fresh brussel sprouts, halved
cast iron skillet


The How's:

Begin by heating your skillet.  Chop your bacon slices into eights and begin frying.  Once the bacon is cooked, take it out of the pan and let it drain on a paper towel.

Keep the bacon fat in the skillet and place the brussel sprouts that have been halved, flat side down.  Cook for at least 12 minutes on one side so they have a nice caramelized look then flip over.  Leave cooking for another 7 minutes or until they are consistently softened.

Add cooked bacon back onto top and serve all warm.

Avocado Ranch Dressing

One word:  Tacos.  My children can eat some tacos.  They love them on hard shells, over tortilla chips, as little burrito babies and now I am teaching my children how to make tacos, so at least they will have that.

I have plenty of avocado's around the house and I really wanted to use them in a modified way.  I found this recipe and while I am not a ranch dressing eater, I did have all of the ingredients so I went for it!  I only used the ranch recipe but feel free to use the recipe in it's entirety if it appeals to you!

The What's:

1 large ripe avocado

1/2 cup sour cream 

1/4 cup milk 

1 tablespoon fresh squeezed lemon juice

1 1/2 tsp rice vinegar

3 cloves minced garlic (approx 1 1/2 tsp.)  *I would omit next time

1/4 tsp. kosher salt (or more to taste)

The How's:
Mash avocado in a bowl until smooth. Add sour cream and mix well. Whisk in milk. Then add lemon juice, vinegar, garlic, parsley, and salt stirring in between each ingredient.

This dressing ended up a little chunky, I wasn't able to get my avocado completely smooth but the taste was really good.  I felt like I purchased my taco from a fancy taco food truck.  I hope you give this recipe a try on a day that you are not following a completely strict diet.

Baked Chicken with Artichoke and Spinach

This dinner comes to me on a very windy afternoon!  We have just begun to leave the house after a week's long virus that literally put three of us on the sofa for a week.  Thankfully, as the wind creates chilly air, the germs are swirling their way into the robust world and out of our home.

Today's recipe is a one pot meal of Baked Chicken with Artichokes and Spinach.  I found the original recipe while searching through pinterest under paleo.  With my variation, I used some leftover Big Batch Chicken in place of raw chicken.  I purchased artichokes in juice from Aldi's and it tasted
great.   I don't know if this is a recipe that my children will particularly enjoy as I have made it for our dinner and leftover lunch.  A few chicken breast did the trick for me. Throw in whatever vegetables you have to use up.  The recipe is not definitive so be creative.

The What's:

1 tablespoon butter
2 tablespoons extra virgin olive oil
4 to 6 chicken pieces (thighs, chicken breast, legs, etc...)
salt and fresh ground pepper, to taste
1 can (14-ounces) quartered artichokes, rinsed and drained
 1 red onion, thinly sliced
1 large carrot, sliced into thin rounds
1 bag (6 to 8 ounces) baby spinach, cut in julienne strips
a handful of cherry tomatoes
½ cup vegetable broth

The How's:

Preheat oven to 425.  Melt butter in a large nonstick skillet that's safe for stovetop and oven.  I opted for a cast iron skillet.  Season chicken with salt and pepper. Add chicken to skillet and brown on both sides; about 5 minutes on each side.  Remove from skillet and set it on the side, leaving butter in skillet.  Add artichokes, onions, and carrots to the skillet.  Cook for 5 minutes, or until vegetables are slightly tender, stirring occasionally.  Add chicken back into skillet, for 1 minute, placing spinach  and cherry tomatoes on top.  Remove from heat and add broth. Place in the oven and bake for 18 minutes, or until chicken is thoroughly cooked.   Remove from oven and let stand 5 minutes.

Plate and ladle liquid and veggies over chicken pieces.   Serve Warm and Enjoy.