Tag Archives: gluten-free

Pulled Garlic Chicken and Onions – Serves 3

Posted by The FitBonVivant in Fitness Tips and Plans, Food, Recipes, Nutrition Tips & More! and tagged with , , , , , , ,

I am a foodie without a slow cooker…  Yes, I know, I have yet to get on the bandwagon, and when I do, y’all will certainly know.  To get the consistency of chicken from a slow cooker without actually having one is NOT impossible.

Chicken is a great source of lean protein and is readily absorbed by our body.  Like other animal based proteins chicken is a high biological value (HBV) protein.  Our bodies crave protein to keep our skin intact and our muscle fibers bound (also serves as a great post-workout meal or snack).  This is a great savory dish that allows you to get the protein you need and it can be paired with just about anything!  I opted to pair with asparagus and sweet potatoes… 🙂

Ingredients:

  • 1.2-1.5 pounds, chicken breasts – thick slices
  • 1 tbsp., rosemary – minced
  • 2 tsp., garlic – minced
  • 1 medium-sized, yellow onion, thin slices
  • 1/4 cup olive oil
  • 1 tsp, paprika – granulated/ground (aka looks like salt but red in color)
  • To taste:  Salt (use at your own risk)
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Ooops… Photobombed by Master T!

Methodology:

  1. Pre-heat the oven to 325 degrees Fahrenheit and set up your ingredients.
  2. In a large pot or stockpot over medium heat add olive oil, onions, rosemary, and garlic then mix well.  Inhale the aromas for about 5-7 minutes or until the onions are slightly golden in color.
  3. Stir the chicken into the onions/oil piece by piece and follow with the paprika.  Mix the spices, onions, and chicken well for about 2-3 minutes.
  4.  Add the cover to the pot and put into the oven for about 25-30 minutes until the chicken is tender.  If you feel the chicken is too dry or not tender enough – drizzle in some olive oil.
  5. Remove the chicken from the oven and transfer to a bowl.
  6. Utilizing two forks – start to pull the chicken apart piece by piece.  If desired, this is the time to add some salt.
  7. Serve with sides or add to a sandwich…
  8. Happy, happy noms!

 

xxx – Sarah

 

Twice Baked Squash Bowls with Rosemary Steak – Serves 4

Posted by The FitBonVivant in Food, Recipes, Nutrition Tips & More! and tagged with , , , , , , , , ,

Hellllllooooo December!  Thought I would start off the colder weather with a hearty food post.  I love butternut squash and even more so when it is in spaghetti form!  It’s a great way to fool your kids, spouses, loved ones, and friends into eating something healthy.  

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Spaghetti squash is a starchy vegetable that looks like spaghetti.  Its benefits are immeasurable; loaded with fiber, vitamin-A, vitamin-C, magnesium, and potassium.  Its caloric content for 1 cup plain ranges from 40-60 calories.  Meals are brightened with this addition since when cooked its flesh turns bright yellow or orange.  I often cube the squash or turn it into spaghetti by means of roasting.  A quick way for preparation is utilizing the microwave.  

 

Ingredients:

  • 3 sprigs of rosemary; minced
  • 1 medium-sized yellow spaghetti squash; halved into bowls with the pulpy insides and seeds scooped out
  • 3 tbsp pomegranate seeds
  • 1 pound skirt steak; cubed
  • 2 tsp ground black pepper (or as desired)
  • 3-4 tbsp olive oil to douse the steak (along with a drizzle to heat the frying pan)

Methodology:

  1. Pre-heat the oven to 425 degrees Fahrenheit.
  2. Top a cooking sheet with parchment paper.  Place the halved spaghetti squash (aka bowls) with its outside shell directly on the paper.  
  3. This step is optional but highly recommended – add a thin slice to the bottom of the squash bowls so they lay flat on the pan when roasting.
  4. Roast the plain squash in the oven for 30 minutes or until tender.
  5. Toss the meat with olive oil, black pepper, and rosemary until all pieces are uniformly covered.
  6. While the squash is roasting, heat up a frying pan with a drizzle of olive oil under medium-high heat and cook the meat until as desired (I prefer rare-medium).
  7. Add the pomegranate seeds to the meat and set aside.
  8. Remove the squash and scoop out half of the insides.  Add the insides from the squash to the meat mixture and mix well.  
  9. Evenly disperse the meat/squash mixture into the bowls and return to the oven for 7-10 minutes.
  10. Remove from heat and cool for a few…
  11. Pop open a bottle of full-bodied red vino and enjoy!

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Disclaimer…  I recently started a membership with Club W which is an interesting way to learn about wine and its recommended food pairings.  It customizes wine recommendations based on a little test that you complete based on your taste preferences.  If you are tight with time this is a great way to get bottles that are fan favorites and well-priced ($16/bottle).  Best part is – its delivered to your doorstep!

 

xxx – Sarah

Cashew Beef Lettuce Wraps – Serves 4

Posted by The FitBonVivant in Food, Recipes, Nutrition Tips & More! and tagged with , , , , , , , , , , ,

I’m all about the tortillas… Especially if they are fresh but when watching caloric intake, and trying to get ready for the holidays, the key is to swap appropriately.  I was in the mood for beef and tortillas but I decided to turn that craving into lettuce wraps and boy am I glad – these are packed with quite a powerful punch!  Sidebar – the dish is both gluten and dairy-free!

Beef is a great source of protein, zinc, and iron which play a role in our energy levels and maintenance of our body.  Its nutrients are readily absorbed since it is a ‘high biological value’ source aka from an animal rather than through a pill or powder.  Quick solutions are not always the best, in other words, put down the pills for a change.

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Ingredients:

  • 1 pound, ground beef (I prefer to use 90% lean/10% fat)
  • 1 red bell pepper, diced
  • 1/4 cup cilantro, minced
  • 1/2 cup cashews, chopped
  • 1/2 cup sweet onion, chopped
  • 2 tbsp roasted or regular garlic, minced
  • 1/2 apple, diced
  • 2-3 tbsp Sriracha sauce or salsa (I am a huge fan of the La Costena brand)
  • To taste/recommended spices: curry powder, paprika, sea salt, ground black pepper, and red pepper flakes (I used all of them – one or two shakes of each spice)

Methodology

  1. In a large saucepan combine the red pepper, cilantro, onions, cashews, garlic, and apple, and toss under medium-high heat for about 3-5 minutes.
  2. Add the ground beef and mix into the ingredients.  Allow to cook for 10 minutes then reduce to medium or low heat for 5 minutes.
  3. Set up a plate or several plates with 2-3 lettuce wraps open-faced for the beef to be topped on.
  4. Optional:  Add sliced avocado on top for an additional oomph.
  5. Serve with your favorite Vino or iced beverage.
  6. Happy munchin’ y’all!

 

xxx – Sarah

Pumpkin Oatmeal Chip Cookies – Makes 3 Dozen

Posted by The FitBonVivant in Food, Recipes, Nutrition Tips & More! and tagged with , , , , , ,

November.  This is my favorite month because it represents Thanksgiving.  When I think of Thanksgiving I think of family, good eats, and wonderful conversations.  In my household, the meal is always the most poignant part since there is something for each person to munch on and no one is the odd man out.  We give thanks for our friends and family while reminiscing and looking ahead – I tend to look ahead at dessert.

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This is an awesome dessert because it is gluten-free and friendly for most sufferers of celiac disease.  If you are trying to reduce inflammation, a great way is to reduce your intake of gluten, or one of the other many inflammatory agents which include eggs, nuts, dairy, sugar, alcohol, and trans fats.  Start small by taking something out of your diet that has one of these inflammatory agents and then add it back to see how your body reacts.  Negative reactions include cramping, diarrhea, headaches, gargling of the stomach, vomiting, and nausea.

Remember – – – > > >  Desserts are loaded with inflammatory ingredients but remember they do not have to be 100% ‘bad‘ or ‘off limits.’  Just consume in moderation rather than the whole thing at once.  Keep something to be savored.  

INGREDIENTS

  • 1 1/2 cups margarine – melted
  • 1 cup dates – no pits
  • 1 cup sugar (or brown stevia)
  • 1 cup brown sugar (or stevia)
  • 2 cups oats (quick cooking – I always aim for the holy grail of oats aka Quakers 1-minute Oats)
  • 15 ounces Pumpkin (or 1 can) – pureed          FullSizeRender-8
  • 1 egg
  • 1 tbsp cinnamon
  • 1 tsp vanilla extract
  • 4 cups almond flour
  • 1 tsp sea salt (or regular salt)
  • 2 tsp baking soda
  • 1 tsp baking powder
  • 1 cup semi-sweet mini chocolate chips
  • OPTIONAL: 1/3 cup pecans – crushed

METHODOLOGY

  1. With a mixer combine the margarine and sugars.
  2. Add in the dates and mix until pureed.
  3. Transfer to a large mixing bowl, fold in the pumpkin, egg, flour, baking soda, baking powder, and spices.
  4. Add in the chocolate chips (and pecans if used) and mix well.
  5. On a parchment paper lined tray or non-stick tray drop 2 heaping spoonfuls (tbsp sized) of batter then slightly flatten with a fork.
  6. Cook under 375 degrees Fahrenheit for 18-20 minutes until slightly browned on the edges or check for completion by inserting a butter knife in the center and if it is free of residue then you are ready to set them aside.
  7. Serve warm, at room temperature, or freeze with a scoop of ice-cream in the middle…
  8. Try to limit yourself to 3… Or 4.
  9. Got Milk?

xxx – Sarah

Pickled Cucumber Avocado Salad – Serves 6

Posted by The FitBonVivant in Food, Recipes, Nutrition Tips & More! and tagged with , , , , , , , , , , , ,

Tables during football parties and fall gatherings tend to be filled with wonderful dishes that are usually heavy, fried, and/or cream based…  I encourage you to change it up with this pickled dish.  Everyone loves a good pickle – therefore why not spruce things up with some color and a powerful taste?  Also, this dish is vegetarian, gluten-free, kosher, and dairy-free for your guests who may follow certain dietary specifications.

One of the ingredients utilized in the dish for the ‘pickling’ was mustard seeds derived from mustard plants which are sparse looking yellow dandelion-like delicate flowers.  The flowers can be added to a bouquet for color and variety, or they can be matured to form brown pods which hold the seeds and are removed before they can further ripen/burst.  The mustard plant leaves and stems are also edible like any other greens.

When added to the pickled mixture the seeds add a nutty taste to the dish.  There are several variations to the seeds – those white and brown in color are commonly used for pickling.  These seeds may be little but they pack quite a punch.  The seeds are filled with phytonutrients, minerals, vitamins, and antioxidant properties.  Notable benefits include their high content of essential oils and plant sterols which may play a role in lowering blood cholesterol levels.

Pickled Cucumber Salad

Ingredients:

  • 3 cucumbers; thinly sliced
  • 1 small, sweet yellow onion; sliced, diced, and slivered into various sizes
  • 1 cup, white vinegar
  • 2 tsp brown mustard seeds, whole
  • 1/4 cup coconut oil
  • 2/3 cup sugar
  • 1/4 cup mango, diced or chunks
  • 1 cup yellow/red/green bell peppers; minced (variety is optional)
  • 3 tbsp apple cider vinegar
  • 1 avocado, diced

Methodology:

  1. In a medium saucepan over high heat combine the pickling ingredients, brown mustard seeds, sugar, coconut oil, vinegar, salt, and sugar, then bring to a boil.  (If you prefer your onions cooked like I do – add the onions to the pickling ingredients otherwise they can be added later.)
  2. Remove the pickled mixture from heat and set aside for 20-30 minutes.
  3. In a large bowl, combine the cucumbers, peppers, mango, and onions (if not cooked in step 1).
  4. Stir the pickled mixture into the large bowl with the cucumbers.
  5. Chill mixture for a minimum of 3 hours to overnight for a delicious yet tangy taste.
  6. Prior to serving add the diced avocado into the mixture and toss.
  7. Time to get pickled!

xxx – Sarah

Cashew Pesto – Serves 12

Posted by The FitBonVivant in Food, Recipes, Nutrition Tips & More! and tagged with , , , , , , , , , , ,

Whatcha know about pesto?  Well if you’re anything like me you know pine nuts are a staple in it…  Now again, if you’re anything like me, you know you want a lower cost ingredient.  This is an awesome twist to one of my favorite meal additions that is packed with powerful flavor.

Now instead, of pine nuts, opt for cashews.  Even raw, these nuts are packed with buttery flavor and are super chewy thus giving your mouth a mini workout.  Cashews are a great source of unsaturated fat which basically means they help to reduce the bad cholesterol (LDL) and instead help increase the good cholesterol (HDL).  Cashews also have other nutrients such as micronutrients and vitamins.  If you are taking blood thinners such as Coumadin/warfarin use discretion since these nuts are a great source of vitamin-K.

This recipe is officially a staple in my meals as of recent.  Not only does it taste good warmed up with a meal but it also tastes good cold served with crudités and or crackers.  Therefore make pesto for your family and friends during Thursday Night Football (TNF) – it is a crowd pleasure that shocks your taste buds!  So far, I have made this with shrimp, steak, and chicken as a garnish topping or I have mixed it into my vegetables for extra flavor.  My taste testers prefer the pesto warm and so I shall say that is the majority consensus currently.

pesto = heaven

pesto = green, edible version of heaven

Ingredients:

  • 1/2 cup cashew nuts (soaked overnight or for a least 1-2 hours prior to making the recipe)
  • Handful or 1/2 cup basil (preferably fresh)
  • Handful or 1/2 cup parsley (preferably fresh)
  • Juice of 1 lemon
  • 1 clove of garlic
  • Zest of 1 lemon
  • 1/2 cup coconut oil
  • To taste: black pepper and sea salt

Methodology:

  1. Remove cashew nuts from the refrigerator, drain from water, and add to a blender.
  2. Add the basil, parsley, lemon, lemon zest, cloves, and oil to the blender.
  3. Blend on low and increase the speed until the mixture is uniform but retain some texture.
  4. Taste and then add spices (salt and pepper) as desirable.
  5. Serve cold or serve hot as a garnish as shown above…  The recipe for the shrimp and vegetable side are to come – stay tuned.
  6. Happy chow down!

xxx – Sarah

Power Chiii Breakfast – Serves 1

Posted by The FitBonVivant in Food, Recipes, Nutrition Tips & More! and tagged with , , , , , , , , , , ,

To start your day right…  Treat your inner ‘chi’ right with some breakfast that will awaken your taste buds.  If you’re anything like me – breakfast needs to be quick, tasty, and filling.  Impossible?  No.

This is a dish that can be made almost all the time because it calls for variety!  For me, I utilize different fruits for the sweet and colorful aspect (bananas, berries, or stone fruits such as nectarines or peaches) OR I change up the protein base by alternating nut butters (cashew, almond, or peanut – absolutely love all of Justin’s butters) or protein powders (soy-free or egg powders – I prefer Jay Robb Egg White Protein Powder).

Oats and chia seeds are the kicker in this dish – the gluten-free powerhouse!  Oats are one of the whole grains according to the January JAMA Internal Medicine that reduces premature death from all diseases such as cancer or cardiovascular disease.  To be deemed ‘gluten-free,’ as of 2013 the FDA has mandated that items that contain wheat, barley, rye, or other gluten-like ingredients, be void OR must be less than 20 PPM of gluten.  This labeling also makes like much easier for those with Celiac Disease and inherently MUST avoid gluten rather than those that are following various fad or elimination diets.

Chia seeds are packed with omega-3 antioxidants, minerals, fiber, and vitamins.  These tiny little seeds when wet are hydrophilic thus they absorb water/fluid and inflate/puff up and trick our stomachs into satiety/fullness.  Therefore chia seeds also help with hydration and weight loss.  Like I said, they are the kicker in this dish!

The pop of color credit of the day goes to… NECTARINES!

The pop of color credit of the day goes to… NECTARINES!

Ingredients

  • 1/4 cup oats
  • 2 tbsp chia seeds
  • protein base (1 scoop protein powder or 1-2 tbsp nut butter)
  • 1 whole fruit – can be sliced, diced, or minced
  • 1/4 cup almond milk
  • To taste: nutmeg or cinnamon

Methodology

  1. In a dish or jar combine oats and chia seeds then mix well with the almond milk.
  2. Stir in the protein-base.
  3. Top with the fruit and spices then cover with the lid to the jar or with clear wrap.
  4. Refrigerate overnight or for at least 1-hour minimum to allow the chia seeds to be saturated.
  5. Grab a spoon, mess up the pretty fruit layer on top, or if you’re like me, try to drink aka slurp as you drive…!  Enjoy 🙂

xxx – Sarah

Watermelon Nectar Pops – Serves 8

Posted by The FitBonVivant in Food, Recipes, Nutrition Tips & More! and tagged with , , , , , , , ,

Are you slacking in your hydration?  This is a super cool way to bump up your hydration with a side of antioxidants.  Watermelon is a fruit that not only has a high water content but is high in lycopene which is a carotenoid antioxidant (aids in bone density, prevention of certain cancers, protects/aids in prevention of eye disorders, and much more).  This antioxidant is in most yellow, orange, and red fruits or vegetables.  When compared to a tomato – watermelon wins!  In my opinion it wins not only in the antioxidant category but in taste as well!  Now nectarines… This is another fruit favorite.  They are also known as ‘stone fruits.’ Their peel is edible and their pit is almond-shaped.  Food experts often say that they have a slight almond flavor and that is why they often are paired with almonds.

This dessert like refresher combines my two favorite fruits at the height of their ripeness.  After buying both fruits I usually let them sit on the counter at room temperature for 2-3 days before utilizing for a dish.  The best way to test for ripeness is based on the softness of the skin and aroma emitted from the fruit.

Basil is best to obtain in the summer – better hurry and grab some since the dog days of summer are nearly over.  Basil often pairs well with sweet or savory dishes adding nutrients, color, and enhancing flavor.  Basil is a herb that is best utilized uncooked allowing flavor to be retained.  Now lets get down to the nitty gritty of this recipe that requires cooking.

Awesome Bed Bath & Beyond Find

Tovolo Pop Mold – Awesome B/B/B find!

Ingredients:

  • 1 small seedless watermelon (ripe) – sliced sans the rind
  • 1 nectarine (ripe) – sliced
  • 2-3 sprigs of basil (fresh/1-2 days post store or market purchase) – remove the leaves from the sprigs

Methodology:

  1. Utilizing a blender – add all the ingredients.
  2. Puree well until uniformly one solid color.
  3. Transfer the liquid into a popsicle mold and freeze for 3+ hours.
    1. I utilized the ‘Tovolo Pop Mold’ easily found at Bed, Bath, & Beyond, and if you’ve got one of those awesome 10% or 20% coupons, then there’s nothing stopping you from making this super easy treat.
  4. Remove from the freezer and run under hot water prior to service to remove the mold.
  5. Serve as the fireworks are popping or at the start of the kickoff.
  6. If you’re looking to be a little adventurous – add about 2 tbsp Tito’s Handmade Vodka to the puree mixture and freeze overnight – the vodka can impair the freezing but thats where a tsp or two of gelatin helps firm up the product OR just serve as a slushy in a solo cup… 😉

xxx – Sarah

Triple Potato Strawberry Crisp – Serves 15

Posted by The FitBonVivant in Food, Recipes, Nutrition Tips & More! and tagged with , , , , , , ,

Do you have events such as BBQs, potlucks, beer tastings, or wine and tapas pairings coming up?  Try this colorful and simple crowd pleaser…  For me in a nutshell it was a little slice of heaven; I recently competed in a bikini competition and was extremely strict with my diet (sans a few noshes here and there).  Regardless of my diet, I was not about to show up empty-handed to a beer/pairing event, thus I whipped up a little something that represented all of the food items that I no longer consumed on a daily basis but craved – aaaaaand let me tell you, it was phenomenal (or so that is what I was told).

triple potato crisp

Potato Layer Ingredients:

  • 3 small Japanese sweet potatoes; diced
  • 3 small Yukon gold potatoes; diced
  • 2 large sweet potatoes; diced
  • 4 sliced Jalapeno bacon; minced (I love utilizing the HEB brand)
    • Absolutely love this quote: ‘Either you love BACON or you’re WRONG.’
  • 1/2 tsp salt
  • 1 tsp pumpkin spice
  • 1 tbsp cinnamon
  • 4 tbsp coconut oil; melted form (save some for greasing the baking dish)
    • It is recommended to use a 9″ x 13″ pan

Crumble Layer Ingredients:

  • 1 cup strawberries, sliced
  • 1 cup dry oats
  • 1/2 cup pecans, chopped
  • 2 tbsp brown sugar (or Stevia)

Methodology:

  1. Pre-heat the oven to 400 degrees Fahrenheit.
  2. Mix the a, coconut oil, cinnamon, nutmeg, salt, and pumpkin spice together.
  3. On the stove top, cook the bacon so that it is slightly crisp, remove from heat and add to the potatoes from step 2 – mix well.
  4. Grease the baking dish to be used with coconut oil then layer the potatoes evenly and cook for 30-40 minutes.
  5. While the potatoes are cooking; combine the oats, strawberries, pecans, and sugar – mix well to form the crisp.
  6. Utilizing the grease from cooking the bacon – add the concoction from step 5 and cook until slightly browned but still moist.
  7. Remove the potatoes from the oven then cover the potatoes with the crisp.
  8. Cook in the oven for the remainder of the time left (should be at least 10 minutes).
  9. Insert a fork into the crumble and potatoes to test for tenderness – depending on how tender the potatoes are the cooking time may need to be increased.
  10. Optional: Drizzle honey over the top of the finished product before serving.
  11. Serve with a beverage of choice – cheers!

 

PS – Yes, I finally did indulge…

bikini

Sometimes I leave the kitchen.

Fear not... Donuts to the rescue at the end!

Fear not… Donuts to the rescue at the end!

 

xxx – Sarah

 

 

Layered Garlic Turkey Munchers – Serves 4

Posted by The FitBonVivant in Food, Recipes, Nutrition Tips & More! and tagged with , , , , , , , , , ,

Meals throughout the day are very important and the main reason is to keep your metabolism working rather than to slow it down.  When you feed your body, your metabolism works, and when you don’t, it works.  The key to successful weight loss management is constantly keeping yourself fed and some of the other benefits include: 1) Energy, 2) Satiety, and 3) Performance.

This is a guilt-free dish that I love to eat as a snack between meals or as a meal.  What makes it so perfect?  It is a lean dish that is high in protein, water, antioxidants, and complex carbohydrates.  The best, and I mean absolute best, part of this recipe is that it takes less than 10 minutes to make – pressed for time?  Test it out now!

Meat Mixture Ingredients:

  • 1 pound, ground – lean turkey breast (97-99% fat-free)
  • 1 cup, quartered – angel sweet cherry tomatoes (or plain cherry tomatoes)
  • 1/2 cup, minced – celery
  • 2-3 tablespoons, minced – garlic
  • 1/4 cup, minced – cilantro
  • 1-2 tablespoons – ‘Garlic Lovers’ Flavor God Seasoning   (Sidebar note: I am absolutely loving the Flavor God products since they are packed fresh, high in flavor, low-sodium, gluten-free, and interchangeable thus can be utilized with any recipe).
  • Coconut oil or spray of choice to coat the frying pan

Garlic Lovers - Flavor God

Layering Ingredients:

  • 2 cups, medium sliced –  celery stalks
  • 1 cup, sliced – champagne sweet cherry tomatoes (or plain cherry tomatoes)

Methodology:

  1. In a coated frying pan over medium-high heat, combine the garlic and cilantro then mix well.
  2. Add the celery and tomatoes then saute for about 2-3 minutes then lower to medium heat.
  3. In a separate bowl, mix the flavor god seasoning and the ground turkey together.
  4. Add the ground turkey to the garlic/cilantro mixture and mix well for 3-5 minutes allowing the meat to form a light brown to golden color.
  5. Remove from heat.
  6. In four Tupperware containers for snacks or four regular plates – layer the celery on the bottom followed by the tomatoes.
  7. Then add the ground turkey mixture on top (divide into four portions).  The key is to think of a nacho bean layer dip but only with water-based vegetables and lean animal protein.
  8. Serve cold or heated – time to get crunchin.’

turkey munchers

xxx – Sarah