Epic Breakfast Skillet

 Have ten minutes to cook? I can make your morning... 

This skillet is EPIC. It has everything needed to keep you full and satisfied all morning. Full of veggies, complex carbs, and protein - you'll be ready to power through your entire day. 

Ingredients:

• 2 eggs
• veggies: mushrooms, zucchini, onions, scallions, spinach, peppers, kale, tomatoes - anything!
• already roasted sweet potato or butternut squash - sliced, optional
• protein - steak slices, smoked salmon, beef, etc. (my leftover chipotle burger patties and teriyaki pork sliders work great!), optional
• coconut oil, butter, or ghee for sautéing
• 2 tbs water
• salt and pepper
• hot sauce, optional
• avocado, optional
• fresh herbs, optional

Directions:

1. Wash and slice your veggies
2. In a large sauté pan melt coconut oil, butter, or ghee
3. Add veggies, salt, pepper, sweet potato/squash, and protein if using, to the sauté pan (ones that need to cook longer add first and begin cooking, then add the others) 

• Note: I used a leftover sweet potato/squash and protein that I had in the fridge - I added it to the pan so that it would warm up while the other vegetables were cooking 
4. When veggies are almost done cooking push them to the side, add 2 tbs water to the pan and crack both eggs over the veggies
5. Immediately cover the pan with a lid and cook for about 4 minutes ****whites should no longer be translucent
6. Remove the veggies and eggs from pan, be careful not to break the yolks!
7. Top with hot sauce, fresh herbs, avocado, etc. 
8. Eat your delicious breakfast. 

Always make breakfast EPIC.

Low Carb Eggplant Nachos

Nachos are delicious. 

Eggplant Chips: Turn the average plate of nachos into a low carb and healthy meal. Nachos are typically lacking in nutrients, BUT NOT THESE. The veggie slices work perfectly as a healthy substitute for greasy chips, while also satisfying your nacho craving.

Ingredients:

• 1 medium eggplant
• 1/2 pound ground beef (preferably grass-fed)
• taco seasoning (it's easy to make at home!)
• freshly grated, high-quality sharp cheddar cheese (or a Mexican cheese blend)
• jalapeno rings, optional
• any of your other favorite nacho toppings 
• sour cream or plain greek yogurt for dipping (preferably organic), optional
• salsa for dipping, optional
• salt 

Directions:

1. Turn broiler on high
2. Wash the eggplant and slice into thin slices
3. Line a skillet or baking pan with parchment paper
4. In a single layer (without overlapping) lay the eggplant slices on the skillet or pan and sprinkle with salt
5. Broil the eggplant for 5 minutes, flip, and then broil the other side for five minutes (eggplant should be completely cooked)
6. Brown the ground beef in a pan on the stovetop with 1 1/2 tablespoons of taco spice blend (or use mine below) 
• 2 tsp chili powder, or more to taste
• 1/4 tsp paprika 
• 1/2 tsp cumin 
• pinch of cayenne 
• 1/2 tsp garlic powder
• 1/2 tsp onion powder
• pinch of red pepper flakes, optional
7. Remove the pan from the oven and reconfigure the eggplant slices like a dish of nacho chips
8. Top the eggplant slices with the sautéed beef and cheese (and any other toppings you would like)
9. Add the tray of nachos to the broiler for about 5 minutes, or until the cheese is nicely melted
10. Top with jalapeño slices if using, dip, and enjoy!

Chipotle Burger Patties

These burger patties are super easy to make.

There are only four ingredients so you can have them 

completely done in less than ten minutes!

One thing I love to do is make a few extra burger patties for lunches during the week. They make a great weekly meal prep recipe!

Some of my favorite ways to use the recipe: 

serve the burger over veggies, 

on top of a potato and sautéed greens, 

in a breakfast veggie and egg scramble,

and of course on top of a salad!

The patties pair really well with: 

avocado, guacamole, sautéed pepper and onions, sour cream, salsa, etc!

Ingredients: 

(serves four)

1 lb Beef (grass-fed is preferable)
Chipotle Flakes
Salt and Pepper

Directions:

1. Form four 1/4 lb patties with your hands 
2. Sprinkle with salt, pepper, and chipotle flakes on both sides
3. Grill to desired temperature
4. Chow down ;)

Note: you can even add *sautéed* onions/mushrooms/peppers to the ground beef if you would like them inside the burger patty itself.

PBJ Pancakes and Crepes

Need a healthy pancake recipe that works for everyone? 

The consistency is like your traditional pancake and crepe...

but it has some secrets.

IT IS REFINED-SUGAR

REFINED-FLOUR

AND GLUTEN FREE!

This recipe is great because it makes pancakes or crepes.

You can of course use the batter for any style pancakes like chocolate chip, banana walnut, or apple cinnamon. The crepes can also be stuffed with banana and homemade Nutella, strawberries and chocolate sauce, or anything you wish!

Ingredients:

(makes 1 serving)

• 1/4 cup gluten-free oat bran (or oat flour *pulse oats in a food processor or magic bullet for a flour consistency)
• 1 egg
• 1 small banana
• 1 tbs ground flax seed, optional
• 2 tbs or 1/4 cup milk (dairy or non-dairy)
• 1/2 tsp baking powder
• blueberries (fresh or frozen), optional
• nut butter of choice, optional
• coconut oil or butter, for greasing the pan
• (you can also add in a tsp of cinnamon and/or vanilla extract to your batter if you would like)

Directions:

• combine all ingredients in a blender of food processor to get a smooth consistency 
• (***** if you are not using a blender or processor, be sure to smash the banana really well before mixing it into the batter - a fork will do the trick - *you may want to peel it and slice it first, and maybe warm it up for a few seconds in the microwave in a separate bowl to make it easier*)
• Add 2 tbs of milk for pancake batter OR
• Add 1/4 cup of milk for crepe batter
• if the batter seems too thick, it may be because you used a larger banana - just add more milk until it reaches the consistency of the batter you need 

• heat a skillet on the stove and grease with butter or coconut oil 
• pour batter onto greased skillet into desired pancake or crepe size
• optional: if making traditional style blueberry pancakes*** top with blueberries now, but I do not recommend adding to crepe batter because the batter is so thin and will not flip easily with heavy blueberries
• flip when golden brown on the bottom and tiny bubbles start to form on the top
• cook other side until golden brown and remove from heat
• top with nut butter of choice and blueberries! (of course you can still go the traditional butter and syrup route - I also like a dollop of yogurt if they're just blueberry)

• For melted nut butter sauce - mix nut butter with hot water until desired consistency (can also heat up in the microwave or stove top)
• For blueberry sauce - I heated frozen berries in the microwave ;) but you can also use the stove top and add some maple syrup to make it sweeter if you would like
• For the crepes: stuff with fresh blueberries/blueberry sauce and/or nut butter before rolling and topping

Soaked Super Cereal - Drinkable Yogurt or Overnight "Oats"

If you don't know, kefir is a probiotic drink very similar to yogurt! 

Because of the live and active cultures, it is great for supporting a healthy gut. You can get kefir in a bunch of flavors, but I prefer plain because it is free of any added sweeteners. Plus, it's easy to add your own flavors!

 This recipe is great because it's like a porridge and smoothie combined.

It's drinkable, yet still chewable like a yogurt. 

This recipe can switch up the traditional porridge, replace overnight oats, or be eaten as a snack!

Paleo "Breaded" Chicken Parm

Ugh. Plain chicken breast..... again? 

NOT TONIGHT.

Do you need an easy and simple recipe to dress up your chicken, yet you still want to make a healthy meal? This is for you. 

Note: This "Paleo Breading" can be adapted to use for any recipe.

• Serve plain "breaded" chicken tenders with your favorite dipping sauce 
• Try homemade honey mustard (raw honey + dijon mustard)
• Paleo ketchup (preferable- homemade without the other icky ingredients)
• Make the tenders buffalo style by tossing in hot sauce once they are baked and slightly cooled 
• Use it anywhere you would traditionally use breaded chicken cutlets

Ingredients:

• 3 Chicken Breasts
• 2 Eggs
• Paleo "Breading"
• 3/4 c almond meal
• 1 tsp garlic powder
• 1 tsp onion powder
• 1/2 tsp oregano
• salt and pepper, to taste
• grated romano or parmesan (optional)
• Your favorite tomato or marinara sauce
• Mozzarella and/or Parmigiana for topping (optional)

Directions for Chicken Parmigiana:

1. Preheat oven to 350 F
2. Use a mallet and pound your chicken breast until thin (slice into tenders if desired or leave whole)
3. Crack eggs in a bowl and whisk to combine 
4. In a separate bowl prepare the 'Paleo Breading' by combining the listed paleo breading ingredients
5. Place parchment paper on a baking sheet 
6. Take each piece of chicken and dip it into the egg mixture (shaking off excess), then breading mixture (shaking off excess), then place on baking sheet (leaving room between the pieces)
7. Repeat step 6 until all chicken is evenly coated with the "breading" and placed on baking sheet
8. Bake 20-30 minutes depending (time will vary depending on the thickness of your chicken) and serve with sauce 

**** If using cheese topping, during the last five minutes of the baking time change the oven to broil and cover the chicken pieces with a dollop of sauce and then cheese - broil until deliciously melty on top

Classic Snacks

The Balanced Bee"Go-To's"

For when you need a little pick-me-up between meals, a snack post-workout, or a late night fix to hold you until morning, these are classic pairings you can reach for:

 Fruit/Veggie + Almond Butter

• Banana 
• Carrots 
• Apple
• Celery

Fruit/Veggie + Coconut Butter

• Banana 
• Sweet Potato * especially good post workout

Zucchini Crust Pizza

This pizza is ready to eat in a about 30 minutes! Its fairly simple, and a great option if you are trying to skip the dough. You can also use it for any kind of pizza you like! Try white (ricotta), sausage and onions, veggie, or even buffalo chicken.

Before the oven

Crust Ingredients:

(Makes 2 smaller crusts or 1 extra large)

2 large zucchinis

2 eggs

2/3 cup coconut flour

1/2 tsp salt

1/2 tsp garlic powder

1 tsp dried basil

1/2 tsp dried oregano

1/4 tsp dried rosemary

pepper, to taste

Toppings of your choice

Toppings:

Shown here is Classic Margherita Pizza: a little sauce, fresh tomato slices, fresh sliced mozzarella, and fresh basil. But you can add any toppings of your choice! Just be sure to cook any meat before adding it to the pizza and sauté any vegetables that you don't want raw before adding them to the pizza as well.

Directions:

1. Preheat the oven to 450 degrees F
2. Cut off the ends of the zucchinis and shred in a food processor
3. Place in a microwavable bowl, cover and microwave for two minutes stirring half way through (You are steaming the zucchini in its own juices)
4. IMPORTANT: in order to make the crust you have to squeeze out as much liquid from the shredded zucchini as possible
• A cheese cloth would work well here, but if you don't have one like me then you can double up and a couple sheets of paper towel
• Lay out the towels or cloth and scoop onto it some of the cooled microwave zucchini 
• Wrap it up loosely and squeeze the zucchini out over the sink (be careful not to rip through the paper towel and lose the zucchini in the sink)
5. Empty the squeezed zucchini from the paper towel into a new bowl
6. Repeat with the rest of the zucchini (You may have to re-squeeze the already squeezed zucchini if water is still collecting in the bottom of the bowl or if the zucchini still feels like is holding a lot of water)
7. Mix in a separate bowl the rest of the crust's ingredients
8. Add the zucchini to the mixture
9. Scoop out half of the mixture onto a pizza stone or baking sheet lined with parchment paper for two small pizzas, or dump the whole thing to make 1 large one
10. Smoosh the crust "dough" into a pile and press down to form a round pizza crust (about 1/4 inch thick)
11. Bake your crust in the oven for 15-20 minutes until the edges are browned
12. Remove the crust from the oven and change the oven to broil 
13. Add your toppings of choice and broil for 3-5 minutes (watch closely so it doesn't burn!)
14. Enjoy your tasty paleo pizza

Recipe adapted from the wonderful Apples to Zoodles "Perfect Paleo, Vegan Zucchini Pizza Crust"

Mindfulness is better. Why I no longer count calories:

I counted calories because it was a starting point for me to see the affect my food choices had on my weight. It took me a long time and a lot of mindfulness, but I was eventually able to eat again without thinking about the number of calories in every bite of food I was putting into my mouth. 


The obsessiveness of counting calories affected me in a negative way. The biggest problem was instead of satisfying my hunger, I was focusing on the math equation in my head that would get me to my goal weight.

Why you shouldn't over simplify calories:

• The calorie counts are usually drastically low - the one size fits all number they give in magazines isn't applicable to everyone. It's downright dangerous.

• Take one girl who is 5'8, medium build, and highly active. Take another who is 5'1, small build, and moderately active. 

• There is NO way they can both listen to the same calorie count given in the magazine to lose weight. 

• IFYM is better for calculating closer to your caloric needs, but it still promotes an unhealthy relationship with your food. 

• It's not very simple. It requires you to measure and/or weigh your food so that you eat only what is within your set caloric and macronutrients limit for the day. 

• It's tedious and mentally exhausting. 

Now, I understand that listening to your body seems really, really hard. I mean, it kind of feels like that is how you got here in the first place. But.. that's not completely true.
I'll show you listening to your body now versus listening to your body then is completely different.

The key is mindfulness:

• Eat when you're hungry, don't eat when you're not 
• Give up processed foods 
• Stay away from added sugar 
• Focus on nutrient dense, whole foods 
• Stay active and busy (keep yourself occupied so that all of your energy is not focused on your diet) 
• Join a whole food community: Try Whole 9 Life's Whole 30 program or go to Balanced Bites and join their 21 Day Sugar Detox - they're free! 
• Focus on the entire encompassment of a healthy lifestyle, not just the diet 

Treats are treats. But I thought it was paleo?!

Everyone has the tendency to put foods into the "health halo" because the ingredients fall under a certain category. 

But, just because a food is organic, non-GMO, vegan, grain-free, paleo, sugar-free, gluten-free, or dairy-free, it does not mean its good for you. 

We like to forget that a paleo treat is still a treat. Unfortunately, a "healthy label" does not give you a free pass to eat as much as you want, whenever you want.

Why Paleo Treats are Still Treats:

• Sugar is sugar. It essentially doesn't matter if you are eating coconut sugar or refined white sugar (The glucose-fructose ratio may be better between choices, and one is much more chemically processed, ewww, but it's still sugar and will take its toll on your body)