Category Archives: Paleo Living

Simple chicken

This is a recipe for one since that’s who I cook for- and even that I can’t believe I do! Chicken is a staple in my diet so am constantly experimenting with different ways to prepare it. This is actually a method I use for steaks but found it to be just as yummy with chicken. Enjoy!

1 large chicken breast 

1 -2 cloves garlic

Olive oil


With a knife make small X’s all over chicken breast. Cut small pieces of garlic and stuff in each hole. Drizzle with olive oil and add salt and pepper to taste. Broil for 15-20 minutes. Slice and enjoy with your favorite side dish! 







The crumby protein (Hemp Heart substitute)

by Tia Kamaris

I’ve been gluten free for quite a few years now. Finding substitutes has become increasingly easy as the demand for gluten free products has increased. I have however learned that most gluten free products contain ingredients that often make them the not so healthy choice. Thanks to Mickel I’ve been involved in the Evolution Program and have been eating “clean.” As a modified Paleo diet, I am still gluten free but also staying away from processed foods. Mickel also helped me include hemp hearts into my diet. I’ve primarily been adding them to my salads but saw some other potential uses. What I did was put them in my Ninja blender with seasonings as one would use in breadcrumbs- parsley, garlic, salt, pepper, and turmeric. I pulsed for just a bit – pulse for too long and they turn into a butter consistency, which is my next adventure! I’ve added them to meatballs (or chicken or turkey meat balls) as well as used them for “breading” chicken. Would love to hear what everyone else uses them for!!

Boomsauce Meatballs

by Tia Kamaris

1 lb. ground beef (93% lean or higher)

1/2 small red onion finely chopped

1 tablespoon horseradish

3/4 cup hemp heart  “breadcrumbs

1/4 cup egg whites

(All measurements are approximate- I often cook on “the fly” so these are my best guess-timates!)

Mix well. I use a scooper to make mini-meatballs because they cook faster and are a great size for a snack.

I baked at 375 degrees for 15-20 minutes Enjoy!!


Moringa (Mallungay) Soup

Meet the moringa (malunggay in Filipino). Most Filipinos limit themselves to the leaf. I feel everything should be eaten. This plant has so many health benefits it’s amazing.

What are the health benefits of moringa?

Scientific research confirms that these humble leaves are a powerhouse of nutritional value. Gram for gram, moringa leaves contain: SEVEN times the vitamin C in oranges, FOUR times the Calcium in milk, FOUR times the vitamin A in carrots, TWO times the protein in milk and THREE times the Potassium in bananas.

There are many benefits of the moringa tree, but the health benefits are the most important. Research has shown that various parts of the moringa tree can be effective in a significant number of health concerns. Here’s a quick look at a few of them:

– Moringa is rich in Vitamin A. It contains four times more Vitamin A or beta-carotene than carrots. Hence, it is a weapon against blindness.
– It is also a rich source of Vitamin C many times more than oranges.
– Normally milk is said to be a rich source of calcium but the amount of calcium present in moringa leaves is way higher than in milk.
– The moringa leaves are said to contain two times the protein present in milk.
– Bananas are a rich source of potassium. But moringa leaves contain several times more potassium than bananas.
– Along with potassium, zinc is also found in large quantities in moringa.
– If moringa leaves were to be eaten by one and all, the world will be free of anemia as it contains three times more iron than spinach.
– With all the junk food eaten these days, many people face problems of high cholesterol. – – Moringa helps in balancing the cholesterol levels in the body.
– Essential Amino acids are also found in moringa.
– Moringa is also said to balance sugar levels, hence it is helpful in the fight against diabetes.

– The body’s natural defense mechanism increases with the consumption of moringa in the daily diet pattern. Since it is an immunity-stimulant, it is prescribed for AIDS afflicted patients.
Moringa leaves can be consumed to stimulate metabolism.
– It is also said to have digestive powers.
– It is a nutrition booster and is known to promote a feeling of well-being in people.
– If you are looking for non-sugar based energy, then moringa leaves is the answer. Thus, it will also help in the weight loss process.
– The cell structure of the body is stimulated by the moringa leaves.
– It is especially useful for lactating mothers. The consumption of moringa has shown dramatic increase in the quantity of breast milk.
– It is also famous for its anti-bacterial properties.
– The paste of the moringa leaves is said to beautify the skin and is hence applied by women regularly.
– It protects the liver and kidneys.
– It can also be used as a water purifier.

Moringa contains more than 90 nutrients and 46 types of antioxidants. With all the health benefits of moringa, it can easily be termed as the most nutritious plant on the face of the earth. There are no side-effects of moringa tree leaves which have been proved till date. At the same time it can be consumed by small children and adults alike. Therefore, many people have started using it in porridge, pastas, breads, etc., to reap the everlasting health benefits of the extraordinary ‘moringa’.

I love using moringa because it is nutritious, and it has a delicious taste. And it lends itself beautifully to soups. And for those shifting to vegetarianism, one of the frequent problems is finding vegetarian soup. We think it’s difficult making vegetarian soup because we are have been conditioned to use meat stock.

Here is our recipe for moringa, squash, camote (sweet potato) soup. it’s so easy to make, even a those who can’t cook can’t possibly mess this up.

2 cups moringa leaves
1 wedge squash peeled and sliced thinly
1 medium Camote (sweet potatoes) peeled and sliced thinly
half an onion sliced
3 cloves garlic crushed and peeled
salt to taste
vegetable oil for sauteing
5 cups water

(01) Heat vegetable oil in a pot.

(02) Lower heat and saute onions until they start turning brown.

(03) Add the garlic and saute until they become fragrant.

(04) Add squash and camote slices and stir.

(05) Pour in water and increase the heat.

(06) Boil the camote and squash until tender. We want the squash and camote to start disintegrating. you can help them along by mashing the squash and camote with the back of a spoon.

(07) Add moringa leaves and simmer for two minutes.

(08) Season with salt.

The Coconut (Nature’s multi-tasker)


20150227_095738by Tia Kamaris


The hard, brown coconut found in the produce section of the supermarket is actually the stone of a mature coconut fruit, similar to a peach stone. When the coconut is cracked open, there’s a thin coating surrounds the inner flesh, then the white, coconut meat. This fiber-rich coconut meat aids in digestion and provides iron and other minerals to your diet, but be aware that it is high in fat.


One medium-sized coconut weighing about 397 grams (little less than one pound) has 1,405 calories. For a 2-inch piece, the calorie count is 159 per piece. The total fat in one coconut is about 133 grams. One 2-inch piece has approximately 15 grams of total fat with 13 grams of saturated fat. According to the American Heart Association, if you follow a 2,000-calorie-per-day diet, you can eat up to 78 grams of total fat each day, but no more than 16 grams of these fats should be saturated fat.

Iron and Other Minerals

A serving of coconut adds almost 2 milligrams of iron to your diet, which is about 11 percent of the recommended daily intake. Your metabolism uses iron to help carry oxygen through your bloodstream to all parts of your body. Coconut also provides 160 milligrams of potassium, which helps regulate your heartbeat, and 51 milligrams of phosphorus for strengthening your teeth and skeletal system.

Coconut Oil

Both expeller-pressed and cold-pressed coconut oil are good options for your health, but the one that’s best for you depends on what you’re using it for. Cold-pressed coconut oil is made in a heat-controlled environment and processed at temperatures that never exceed 120 degrees, according to “Coconut Oil for Beginners” by Rockridge Press. This results in a high-quality oil. Expeller-pressed coconut oil is also good quality but is processed at higher temperatures, typically around 210 degrees. By comparison, refined coconut oils are processed at upward of 400 degrees, which degrades the quality of the oil and requires further processing methods such as bleaching and deodorizing.

There are also slight differences in nutritional value of the oils. Coconut oil is comprised mostly saturated fat, along with some unsaturated fat and trace amounts of vitamins E and K, as well as iron. It also contains phenolic compounds, which are antioxidant substances that neutralize potentially harmful chemicals called free radicals. Because cold-pressed coconut oil is processed at lower temperatures, it contains a higher phenolic and nutrient content than expeller-pressed oil, according to “Coconut Oil for Beginners.”


Make Your Own Cold Pressed Coconut Oil

As an alternative to mechanical pressing in an expeller press, you can first shred fresh coconut copra straight from the shell with the testa removed. While this is not a very efficient method of extraction, it is simple. Place the shredded coconut into a large piece of cheese cloth. Twist the cheese cloth to press the shredded coconut. Gather the liquid in a clean bowl. Pour the liquid into a jar and allow the oil to separate from the coconut milk. Place the jar in the freezer and allow the milk to freeze completely. Then, simply pour the coconut oil off into a bottle for storage.






Lemon Ginger Salmon

Written by: Tia Kamaris

Eating clean plays as much as important role in your health as working out. Getting in that WOD is important, but if you’re not providing your body with the right fuel you might as well skip that workout! I have been struggling to get enough protein in my diet, especially something besides chicken. I am no chef, so here’s a really simple recipe for salmon that’s tasty and light, and can be tweaked to your personal taste.



1 medium salmon filet

1 fresh lemon

1/2 red onion

1 inch piece of fresh ginger (optional)

olive oil

salt/pepper to taste

Place one medium salmon filet on a piece of aluminum foil and drizzle with olive oil. Cover with thin slices of 1/2 the lemon and slivers of ginger. Add sliced onion and salt and pepper. Squeeze the juice of the other half of the lemon over everything.  Make a pouch out of the aluminum foil. Broil for 20 min and then open pouch and broil for an additional 5-10 minutes to allow lemons and onions to brown.


Raw ingredients


Tented pouch

I personally like ginger but it’s not everyone’s favorite. Feel free to add whatever spices and flavors you like. I’m no chef, but I have learned to experiment! Enjoy!!


Broiled with foil open to brown a bit


With a side of brussel sprouts and sliced avocado

Breakfast Is Important

Written by: Tia Kamaris

While we’ve all heard about how important breakfast is, that’s really not enough motivation to actually get up and make some breakfast every day. We all have busy lives with work, family, friends and all the other fun stuff life has in store for us. I admit that I often skipped breakfast. Especially when on a “diet” because the less I eat the better right? WRONG! Despite being told a thousand times and reading articles, I still had to get over the mental block that less food will lead me to less weight. I can now however say I am a believer! I still don’t have time to cook every morning before work, but I do make the time to cook for several mornings at a time. If I have time to scramble some egg whites, I have time to scramble 3 portions of egg whites… and that’s what I do.

The Recipe:


This week, I sauteed some spinach and onions in a spritz of olive oil, I use a mister from Pampered Chef but there are lots of brands out there. I then added about half a carton of egg whites. When all cooked, this was portioned into 3 medium size plastic containers. While I was preparing the spinach and eggs, I was also baking some sweet potatoes. Each container also got a 1/2 a sweet potato so I’d now have a protein, a vegetable and a carb in each serving. It’s not the fanciest of breakfasts, but it’s healthy and it fills me up til my mid morning snack of a banana and hemp seeds or handful of almonds. Though counter intuitive to what I thought, I’ve learned that it’s not just how much I eat, but WHAT I eat.

Sardines: Why I love them..


Ligo-Sardines-Red-500x500You seen me eat it at least 2-3 times a day.  Multiple photos constantly of the same boring meal.  Is it a diet? Is it because I am weird and just like fish out of the can? Maybe it’s a combination of both.  Regardless, I feel amazing after eating it.  Now even got used to eating it 30 minutes before a WOD (gross?!!) Not when your body requires so much in a lifting or coach’s challenge class.  Anyway, me and sardines go way, way, way back.  Growing up in the Philippines. We often would eat this awesome fish for breakfast. It was from a company called Ligo and it was always in tomato sauce (chilli). It was so good to eat with bread or rice. I grew up in a little island so eating fish was very familiar. It was more rare for me to eat meat (beef and pork). Getting re-introduce to sardines now as an adult is not a hard thing especially when I started to realize what it has done for me. I don’t force or preach about sardines. Why? It’s an acquired taste. And if people are not open to it the first time you speak about it I rather not force the subject. I believe in letting people find out things on their own. So what’s really up with the sardines? Well let me school you guys for a bit….

sardinesIn 1795, Napoleon Bonaparte had a problem: his army was hungry.  In the days before the invention of freezer trucks or MREs, keeping an effective fighting force supplied with enough food was a logistical nightmare. At the time, invading armies usually lived off the local countryside, but this was notoriously unreliable: for one thing, peasants often destroyed their own crops to resist the invaders. Napoleon needed a way to store and transport rations for months on end, to fuel his troops through long months on campaign.

An inventor named Nicolas Appert claimed a substantial reward from the French army for discovering the answer: cans. With canned food, the army could take meat, vegetables, and even milk along for long campaigns – and one of the first staples to receive this treatment was sardines.

Vitamins wouldn’t even be discovered for another hundred years, but if Napoleon had known how well he was feeding his men, he would have been very pleased with his choice. Sardines are packed with nutrients of every kind, and the canned fish are actually even better than the fresh, because with canned sardines, you’re eating the whole animal.


That’s the truly “Paleo” way to do it – nobody in preindustrial cultures was throwing out the bones, skin, and organs of the animals they killed. They ate everything, and they were much healthier for it, because there are all kinds of valuable nutrients hidden away in these “odd bits.”


Not everyone can get hold of organs, bones, and skin from their local grocery store, but almost anyone can find sardines: they’re so popular that they’re even available at some drug stores and gas stations. These little fish are so small and cooked so thoroughly that even the bones are soft enough to eat, providing a concentrated source of vitamins, minerals, and healthy fats in one tasty package.


Benefits of Sardines: Vitamins

One can (3.75 ounces, or 92 grams) of sardines will net you over 100% of your daily B12, 63% of your Vitamin D, 24% of your B3, and 12% of your B2, as well as slightly smaller amounts of every other vitamin except for C. And that’s less than 200 calories, so if you’re eating sardines on top of your salad at lunch, you’d need at least 2 of those cans to make a proper meal.

The Vitamin D content is especially notable, because so few foods contain it. Most of us get plenty of Vitamin D from sunlight – or at least we did, until we started spending all day inside. Our modern indoor lifestyles put us at a greatly increased risk for Vitamin D deficiency, so it’s smart to take a cue from people who have already figured out how to get enough D without the sun. In northern countries where sunlight is scarce and winter can bring 24-hour darkness, residents know the value of oily fish like sardines, and eat them frequently to stave off deficiency. Sun-deprived office workers of every climate would do well to take a hint from the Swedes and the Finns, and add some sardines to their weekly menu rotation.

Benefits of Sardines: Minerals

Most famously in Paleo circles, bone-in sardines are an excellent source of calcium. A 3.75-ounce can provides 35% of the RDA, probably higher than any other Paleo food (although we still don’t have a precise number for bone broth, so it’s possible the broth could have more). It’s true that calcium isn’t the end of the story for healthy bones and teeth, but that doesn’t mean it’s not important at all; if you don’t react well to dairy, sardines are your bones’ best friend.

Their high calcium content is usually the star of the show, but don’t let it blind you to everything else in the can. Sardines also deliver:

  • Selenium (69%)
  • Phosphorus (45%)
  • Iron (15%)
  • Magnesium (9%)
  • Copper (9%)
  • Zinc (8%)

Not too shabby for such a small amount of food! Again, for a meal you’d at least double that, so the amounts would be even higher.

Benefits of Sardines: Fats

Like other seafood, sardines have an excellent fatty acid profile. The fat content of a can will depend on what the sardines are packed in (olive oil will add more monounsaturated fat, for example, while an unhealthy oil like canola will add more PUFA), but just for the fish themselves, the ratio of Omega-3 to Omega-6 PUFA is 12:1, an excellent way to balance out the unhealthy Omega-6 levels in the modern diet.

That makes sardines something like a fish oil supplement, if fish oil supplements also delivered protein, vitamins, minerals, and an easily portable snack food. Unlike supplements, canned sardines don’t need to be refrigerated, and you don’t have to worry about whether they’ve been sitting around going rancid on the grocery-store shelf. So between the supplement and the fish, the fish are the clear winners.

Benefits of Sardines: Other Benefits

Other benefits of sardines include their low ecological and environmental impact. Sardines are close to the bottom of the ocean food chain, which makes them much less likely to be contaminated with mercury or other pollutants. Since these toxins concentrate towards the top of the chain, they’re much less likely to be present in small fish like sardines than in large fish like tuna.

Sardines are also a good choice for anyone concerned about overfishing and environmental sustainability. Pacific sardines have even earned a spot on the Monterey Bay Aquarium’s “Super Green List,” a guide to fish choices that are environmentally friendly, low in toxins, and high in Omega-3s.

Choosing and Eating Sardines

Choosing canned sardines is fairly simple. They’re usually sold with other canned fish (tuna, salmon, and anchovies), packed in a variety of liquids from oil to tomato sauce to lemon juice. As always, check the package and make sure all the ingredients are healthy. Olive oil is a good choice; so is tomato sauce (as long as all the ingredients are fine) or plain water. Stay away from soy oil, canola oil, or tomato sauce with a bunch of sugar in it.

Sardines can be eaten straight from the can as an easily portable snack. They’re also popular as a salad topping, or smeared with a little homemade mayonnaise, mustard, or hot sauce. Or use the sardines themselves as the sauce with some sardine and roasted garlic spread. For a different twist, add them to a tomato-based sauce over meat or spaghetti squash “pasta:” they give the dish a subtle tang and an interesting flavor profile as well as adding nutrients.

Fresh sardines are not as common as canned, and you’ll need to prepare the fish before digging in. This can take a little effort if you’re not used to it, but the seafood counters at many grocery stores will actually do it for you right in the store; just ask. Removing the large bones is standard, but you can still get some of the calcium by leaving the little bones in: they’ll get so soft and tender during cooking that they aren’t even noticeable.


Why not try something that’s super healthy and cheap? Next time you are shopping consider trying a can or not.  But they’re convenient as a quick snack to throw into your purse or car, and for roughly the same amount of calories as a Larabar or another energy bar, they provide a lot more nutrition. You don’t have to be part of Napoleon’s army to appreciate such an affordable and convenient source of energy and nutrition.  These have helped me with my cravings as well as provide me with extra omega-3s.  Ever wondered why I am super hyper most days and can work out with different classes each day? Not because I am a trainer – BESIDES THAT – Most trainers do not do what I do.  I am just living proof that when you EAT TO TRAIN your food because fuel.  I do this out of habit not because I have to, because I want to and I need to in order to be this aggressive and functional.


Protein pancake covered bacon strips

Okay my fellow foodies I’m not going to lie – this sounds awesome. I want to warn you – it’s a little tricky to make. It’s so worth the work just like everything else I’m life. This recipe is a combination of the protein pancake post but with bacon. 🙂 If you are not sure about how to make the batter then before anything read that post first.

All you really need for this snack/side is a package of turkey bacon or uncured bacon (whichever you prefer)

Step1- Fire up that stove and warm up your skillet. Once the skillet is ready slather on those strips of bacon.

Step2- While the bacon is cooking prepare the batter of protein pancakes.

Step3- Allow the strips to cool down. (Here comes the tricky part. I want to be honest I’m still trying to figure out the best way to cook the pancake just right so the bacon is completely covered.)

Step4- When the bacon has cooled down you can submerge it into the batter and just allow it be completely covered to the point you can’t see the bacon. Then put it back in the skillet to cook until the batter changes color. Flip it over to cool on the other side.

Step5- Eat these Jammie’s with some agave and enjoy!

There you have it my friends – a yummy paleo friendly snack. Please feel free to cook these treats any way you feel is best. I just write these recipes based on what I experiment with because eating healthy is fun not boring! 🙂



Bread less Burger

Summer weather is definitely here. I don’t know about you, but I love burgers. After having been eating clean for a while now, I’ve been able to apply self-discipline and not add that slice of cheese or look for big burger bun to put my beef patty in. For the past month now, my guinea pig aka the hubby has been obsessed with my lettuce-wrapped burgers. I’m going to toot my own horn and tell you that they are, indeed, delicious. I stand by my rules of keeping it simple and quick to make.

Here is what you will need:

-a slice of mashed avocado
-sea salt
-one cooked beef patty
-one lettuce leaf
-black pepper
-spinach leaves

Place the patty inside the lettuce leaf. Then add the mashed avocado on top followed by the spinach leaves. Sprinkle as much sea salt and black pepper on top of the avocado as you like(I personally like spicy food so I would also add hot sauce on top). Once all the fixings are added to the patty you fold over the lettuce leaf covering the burger completely. Your clean meal is now ready for consumption. Enjoy your guilt-free burger!




When I think of salads I think of a bowl of boring leafy stuff. But you build – yes I said build – your own salad the way you want to. All the ingredients are served to what portion size I personally wanted. Feel free to add or take away whatever you want. What you will need will be the following.

1 hand full of kale
1 cup of chopped up red cabbage
1 boiled egg
1/2 teaspoon of chopped up ginger
4 moderate slices of an avocado
1 chicken breast cutlet( I seasoned mine with lemon juice and black pepper)

Start off by warming up your skillet and fill up a small pot with water and add you egg to boil. While that warms up you can find a big bowl and add your kale and chopped up red cabbage. You are basically making a veggie bed for your chicken to lay on. Now back to the skillet. Add the chicken to cook for about 15 minutes or until completely cooked. The boiled egg should be done more or less around the same time as the chicken cutlet. Once both foods are ready you can add the rest of the ingredients. If you want you can sprinkle a little bit of chopped ginger to the top of your cutlet. For even more flavor mix sea salt, apple cider vinegar and olive oil together to make some salad dressing. Hope you enjoy!


Chicken + Papaya= Yum

Here is another interesting and surprising delicious combination of food flavors. I would have never thought that Chicken and papaya would compliment each other so well in a meal. Then again I’m used to only eating papaya in a fruit salad mixed with you know, other fruit. Once again I am reminded that eating clean doesn’t mean eating meat with veggies over and over again. It’s about going out of your comfort zone and trying new foods. Try making this meal. It doesn’t take long at all once you get past the prep work. 🙂
What you will need:
-1tablespoon of olive oil
-1 onion(chopped)
– 4 large boneless chicken breasts,cubed
– 1 green papaya,peeled,seeded,and cut into thin slices.
-14oz. Of unsweetened coconut milk
– salt and pepper(optional)

Heat the olive oil into a large frying pan and add the chopped onions. Cook them for about 2 to 3 minutes.

Then add the cubed chicken to the frying pan and let the onions and chicken cook for about another 5 to 10 minutes(you will only let then chicken cook about half way through).

Add the papaya slices to the mixture and cook together until the chicken is completely cooked.

Lastly add the coconut milk mixing until heated.

Serve and enjoy!


Sub in the sugah!!!

I don’t know about you, but I absolutely LOVE sweets. Just like everything in life, though, too much of something is not good for you. I am always on the hunt to replace my bad food habits for clean and healthier ones. I find agave to be the substitute that is just the right kind of replacement for sweets. Agave is just that. I use it in place of syrup for those yummy protein pancakes and it can be mixed with almond milk instead of using nesquick or chocolate syrup for flavored milk and coffee. I actually found agave in a blueberry and amber flavor that are quite delicious. Check your local market or jump onto that thing they called the internet and go to amazon(because Amazon sells just about anything and everything:)


Hemp Hearts

For those of you that have never heard of this edible seed it has a natural source of proteins,essential fats and vitamins. The most awesome thing about hemp hearts is that it can be added to any food. Add it to any meal, shakes, salads, veggies, and as a snack mix it with some fruit. What I have been doing lately as an evening snack to kill the urge of eating sweets is have a serving of blueberries with hemp hearts. It kills the craving and nourishes your body. Experiment and add the seeds to anything and everything you want.




Hey it happens….

So what if you have cheats meals. We all have them from time to time. I can’t lie to any one that reads these posts. Yes it is hard to be consistent in daily paleo intake.There are times throughout my day that I want something outside the paleo guidelines. You know what – it’s okay to indulge yourself from time to time, but you have to be careful. You have to be able to trust yourself to know that once you dive off the deep end that you can swim back to where you need to be. What I made sure I always did during these meals was drink lots and lots of water. This way you aren’t completely pigging out and you get more full on water than the food. You also realize that the food that you used to eat on a regular basis does not fuel your body as well as healthy,clean food. Just keep in mind that cheat meals are not meant to be consumed all the the time nor should they be large portions. For example if you want a cheeseburger get sliders (tiny versions of burgers) instead. Always look for a way to break down your cheat meal and eat it in small portions instead of all at once. That way you satisfy your craving without the regret. If you are going to cheat,cheat smart.


Salad a La caveman

A simple and delicious meal for me for the past couple of days has been chopped up spinach, brussels sprouts, craisins with salmon. Who would think that this combination of foods would actually be good? To be honest, I just buy green veggies and mix them into meals and hope they taste good together. Afterall, sea salt and/or black pepper make just about anything and everything taste good. Craisins really add a nice tarty taste to any meal. I personally like the sweet and salty taste. To make this meal I focus on the taste of the salmon and do not add any flavor to my veggies. You never want to over do flavor because then you’re meal won’t taste good at all. You can just use my last post as a reference on how to make the fish. To make the veggies I prepare them as simply as possible. The spinach already comes chopped up at BJs in the frozen foods’ section. If you buy it somewhere else or in another form just cut up the kale by using a chopper(it’s so much faster than manually cutting up everything). I also take the brussels sprouts and remove the small stem with a knife. Then I cut the sprouts into four pieces. Because they are like tiny heads of lettuce they naturally come apart. Once all of the veggies are ready to be cooked I get my skillet ready with half a cup of water and just pour them in (I tend to cook the vegetables separately this way I can continue to mix or not mix to other meals). It’s okay to let the water and vegetables warm up together. You don’t want mushed food. Once the water starts to bubble a lot that’s when I take them off the stove and remove the food from the stove. You are now ready to combine all your contents together. Feel free to add as many craisins as your heart desires. Personally, I prefer at least one or two craisins per spoonful. Hope this meal brings you the same joy it has for me – Enjoy! =)


Protein pancake

I have been tampering with this recipe for about two weeks now. The ingredients in the pancakes are absolutely delicious and very easy to mix, but I have to warn you once you make these jammie’s you will want to eat them all the time. What you will need is the following:

1-egg white
2-table spoons on unsweetened vanilla almond milk
1-scoop of vanilla protein powder

To kick this off this recipe you will first mash up the banana, but not too much. Try to go based on the picture below.





Turkey ba-can with whatevs

Turkey bacon tends to be used as just a side for breakfast. But did you ever think to maybe push the food combination boundaries? To those that have had turkey bacon know how flavorful turkey bacon is. It is so rich in flavor no other condiments are needed. With that mentioned I have had turkey bacon mixed with chicken breast and spinach. Another delicious meal I had with turkey bacon was spaghetti squash mixed with egg whites( I got this idea from a show on TV).

To make this dish I first cooked a few strips of turkey bacon over the stove on a skillet. Once that is cooked completely I then add(the already made)spaghetti squash and add one egg white. I mix around everything in the skillet making sure that the spaghetti is absorbing the grease and anything else left over from the bacon. Now you can add this meal to the eat at anytime of the day list. 🙂



Just like there are people out there that don’t like fish I was a little like that when it came to steak. For about 2-3 weeks I have been making different kinds of steak with different kinds of veggies. Once again it’s fast to make and simple to season. I cook this beefy protein in the broiler with sea salt and black pepper. Allow it to cook on one side. Then turn it over to the uncooked side and add the same seasoning. I had this last night with some cauliflower. Man it hit the spot. Don’t allow food to intimidate you. As long as it’s clean food,be open minded to mix foods together for a delicious and nutritious meal.


Super scrumptious spaghetti squash

My new food obsession(thanks to you Megan 🙂 )is spaghetti squash. It fits this busy momma’s standards. It’s quick,easy to make and goes well with any protein. Here’s how to make it:

Preheat the oven to 375 degrees. While the oven preheats, cut the squash in half the long way. Remove the seeds and any other unnecessaries from the squash. Place the inside of the squash facing up on a cookie sheet. As an option you can put a little bit of olive oil or coconut oil for a hint of flavor. There are three different options as to how you can cook the spaghetti.

Bake right side up about 30 to 40 minutes at 375 F.

Microwave 6 to 8 minutes (let stand for a few minutes afterwards)

Boil 20 minutes or so.

To get the squash in spaghetti form run a fork starting at the top and run the fork down to the stern separating the individual strands.

The rest of the clean food I added to the spaghetti squash to make a complete meal was salmon and red cabbage.

I think once you make this quick and easy side you can add it to the list of foods to always have ready to eat.