Category Archives: Gluten Free
This is seriously the easiest shredded pork recipe I have ever made. When Fall comes around my crockpot / slow-cooker gets dusted off and is responsible for a lot of my meal prep.
As usual I made some modifications to suit my taste. The original recipe called for salting the pork prior to putting it into the slow cooker. I did that and it was WAY too salty (I used about 1/2 of the recommended salt). Needless to say, this step is totally unnecessary and I will omit it all together next time since bacon is salty enough on its own.
The pork turned out really well and is definitely something I will be making again.
2 Costco Pork Sirloin Roasts (6-8 pounds total)
1 package bacon
Line the bottom of the crockpot / slow cooker with 4-5 pieces of bacon.
Place the 2 pork sirloin (or shoulder/butt) roasts on top of the bacon and cover the roasts with the remaining bacon.
Turn the crockpot / slow cooker on to low for 8-10 hours.
Shred the pork with either 2 forks OR a handheld mixer (only takes 10 seconds…be careful not to overdo it with the mixer or it will become mush).
I am going to “white girl” it up here with a healthy Pumpkin Spice smoothie/shake recipe. Who doesn’t love a little (or a lot) of pumpkin in the Fall? This recipe also works really well with persimmons or you could use sweet potato or kabocha…you get the idea…it’s versatile.
This recipe could easily serve 2 people, but I’m a little piggy and keep it all to myself. If you want to share it with someone else, just divide the macro counts below by two.
- 1 scoop PlantFusion protein (chocolate or vanilla)
- 1 tsp xanthan gum
- 1/2 Tbs pumpkin pie spice (you can use less, but I LOVE it)
- 2/3 cup organic canned pumpkin
- 2-3 tsp fresh ginger (I like a lot)
- 2 Tbs Sugar Free Italian Sweet Cream Coffeemate (my smoothie secret)
- 2/3 cup unsweetened vanilla almond milk
- 2-3 big handfuls of ice (I use a lot)
Add all of the above ingredients to your high speed blender and blend away.
Of course when you think of Nuts.com you think of nuts. One of the world’s best flavor combos in my opinion is PB and C. Who doesn’t love peanut butter and chocolate (other than my very own daughter…what???).
I set off on a quest to make a healthier peanut butter cup / peanut butter fudge and the results taste amazing if I do say so myself. My son offered to eat all of them (such a kind boy). What’s even more awesome is how quickly these come together.
It’s up to you whether or not you add chocolate. These cups / fudge taste great either way.
INGREDIENTS – Makes 10
40g dark chocolate
2Tbs (28g) raw cacao butter
1/4c (64g) peanut butter (crunchy or smooth)
1/4c (24g) peanut butter powder
1/2 dropperful Liquid Sweetleaf Stevia (English Toffee flavor is my favorite)
If using the chocolate, place 4 grams of chocolate into each of the 10 candy molds (I used THIS one). Microwave in 15 second increments to melt (you have to be REALLY careful not to burn the chocolate in the microwave). Once sufficiently melted, spread the chocolate and place the mold into the freezer.
In a double boiler melt the cacao butter, chocolate, and peanut butter powder stirring constantly with a whisk.
Once melted, remove the molds from the freezer and divide the peanut butter mixture evenly between the 10 candy molds.
Place the candies in the fridge to set-up. Store uneaten candies (if there are any) in the fridge or freezer.
Per Candy (Chocolate & PB) – 82 cal / 2.7C / 3P / 6.8F
Per Candy (Just PB Mixture) – 75 cal / 1.8C / 2.8P / 6.3F
This is my go-to waffle recipe. It has taken me a while to perfect, but I know it’s good when the rest of my family actually likes them and tries to steal bites when I make one for myself. Let’s face it, I like a lot of foods that the general public probably wouldn’t be into…this is a recipe the general public will be into.
I like this recipe as either a HUGE Belgian waffle or pancakes. The only difference between making these into waffles or pancakes will be the batter consistency (aka how much water you add). Waffle batter tends to be thicker and pancake batter thinner (it is basically personal preference).
I like to eat the whole recipe myself, but you can easily split it in half or eat as much as your macros allow. I also like to top my waffle with strawberries, but again that is personal preference.
If you don’t want to use syrup you can add a little stevia to the batter.
1 Tbs coconut flour (pack it into the Tbs vs. the scoop and scrape method)
2 Tbs Fufu (Plantain Flour)
6 Tbs organic egg whites
Water (amount varies)
Preheat your waffle maker or a pan on medium heat if making pancakes.
Place the pancake mix, coconut flour, and fufu flour into a mixing bowl. Add the egg whites and a little water to start (2-3Tbs). Mix.
The coconut flour will absorb a lot of water, so add water a little at a time until it reaches the right consistency. It seems like the amount of water I use is different every time, so play around with it. You can also add some more egg whites if you have more protein macros to use-up. I have used as little as 4Tbs and as much as 8Tbs with great results.
Spray coconut oil onto the waffle maker or pan.
Cook as you would any regular waffle or pancake.
Here is the macro breakdown for the recipe as written:
This recipe couldn’t get any easier. I have been eating this for dessert lately and can’t believe how good it is for how few calories there are. Is it the exact same as regular pudding taste-wise?…No, but it is pretty darn good.
- 1 1/2 cup almond milk
- 2Tbs. cocoa powder (I like THIS one by Valrhona)
- 1 tsp. xanthan gum
- Sweetleaf Stevia to taste (THIS one is my favorite)
- Chia seeds (I use 15g)
- PB Powder
- Organic Flavors like mint, almond, butterscotch, cherry
Place the almond milk, cocoa powder, xanthan gum, and stevia in the blender alond with 4 drops of organic flavor (if using). Blend until nice and creamy. If adding chia seeds, pour them into the blender with the pudding and pulse very quickly (you want to mix them in, but not blend them).
When I make the pudding with the chia seeds I like to pour the mixture into a container and put it in the fridge to allow the chia seeds time to expand.
Here are the macros for the pudding:
Here are the macros for the pudding WITH 15g of chia seeds:
Eggplant used to intimidate me. I was always told that if you didn’t prepare it right the eggplant would turn out bitter, so I think I avoided making it myself and just stuck to ordering it when I went out to eat.
This year I decided to plant Japanese eggplant in my garden, so I guess that meant I would have to learn how to work with it. I have one Japanese eggplant plant in my garden and it has just gone nuts. I pick at least 10 eggplant on a weekly basis!
I simplified the recipe by leaving out the lemon since I like to prepare a ton at a time and want to be able to use it throughout the week for different purposes (not every meal lends itself to lemon). I also use about 1/2 that amount of oil and found that I only need to roast them for about 18-22 minutes (maybe my eggplant are small?). The first time I made this recipe I roasted the eggplant for the full 40 minutes and found them too be a little too mushy for my taste.
Scoring the eggplant as she suggests really allows the garlic flavor to get in there and they turn out so pretty.
I am a big-time food prepper. In order to maintain a healthy lifestyle it has to be easy and for me that means keeping healthy food in the fridge ready to go. It’s easy to grab some carbs to round out a meal, so having some protein and veggies ready is key.
For years now I have been prepping mass quantities of chicken breasts every few weeks. I’d rather do a WHOLE BUNCH every once in a while than every few days. BBQ in bulk I say.
This is the method that works for me and I thought it might be of interest to you. My Greek marinade recipe is so simple and not a perfect science in that it is a little bit different every time…I don’t do any precise measurements when I make it. Growing-up my parents made a Greek Lemon Oregano Chicken and that is what this is based on.
With regards to counting macros, I know some people would count the lemon and the olive oil, but I take a somewhat laid-back approach to that and don’t include that in my daily macros because let’s be honest, most of the olive oil cooks off on the BBQ and just makes it so it doesn’t stick to the grill. Now, if my chicken had a sauce poured over it after it had been prepared and was served to me that way, I would most definitely count that in my daily macros.
For the “cup” measurements I just use those that are written on the side of my Vitamix. Today I doubled the recipe since I was making 15 chicken breasts as well as 2 bunches of grilled asparagus.
Greek Lemon Oregano Marinade
- 1 cup lemon juice
- 1 cup organic olive oil (I buy mine at Costco)
- 1 head of garlic, break apart the cloves and peel them
- 1 Tbs kosher salt
- 1 Tbs whole pepper corns
- 1/4 cup dried oregano
Place all ingredients EXCEPT for the dried oregano into the Vitamix and blend until smooth. Add the dried oregano and blend briefly so you preserve the leaves and don’t pulverize them (just personal preference).
CHICKEN & VEGGIE PREP
When it comes to prepping the chicken, the best trick I have discovered is to pound it. By pounding the chicken and making it all the same thickness, you end-up with evenly cooked chicken and chicken that BBQs a heck of a lot faster! It is super moist vs. having uneven dry spots like so often happens with THICK chicken breasts (as long as you don;t overcook it!).
I allow the chicken to marinade for 4-8 hours…with this amount of lemon overnight would be TOO much (learned that the hard way)! Make sure you reserve some of the marinade for your veggies. This works awesome with asparagus, zucchini, bell peppers, mushrooms, etc.
I like to place a flat black trash bag on my counter in order to avoid chicken juice flying everywhere (and it makes the clean-up a snap). I also pound the chicken inside a produce bag from the grocery store for the same reason. As for how the rest of the prep goes…I’ll tell it in pictures.
Once my chicken is BBQ’d and has cooled, I put about 4 breasts in the fridge and I vacuum pack bags of 4 and put them in the freezer. When I am running out of prepped chicken in the fridge I pull out a bag from the freezer and defrost it in cold water (MUCH better result than defrosting in the microwave…I’m not a huge microwave fan).
Do any of you have food prep tricks you’d like to share?
I thought I’d share a quick trick with you that will help you get more protein in your diet.
The one glaring consistency I see among my clients is that prior to working with me they drastically under-eat protein. Most of my clients struggle at first to find ways to add protein to their diets and this is one solution I use frequently in my own meals.
Egg whites are an amazing source of protein and they make an appearance on my table daily in one form or another.
To make the high protein taco base, I spray some olive oil (a tiny bit) into a pan, add in my measured egg whites (I used 1/3c per taco today), season with salt, top with a corn tortilla (I like the Don Pancho corn tortillas…only 10g carbs per tortilla), top with a cover and cook until no longer liquid, then flip and cook for another 30 seconds or so.
I love this method because it keeps the egg and tortilla together vs. trying to add scrambled egg whites to a taco which just ends-up getting messy and falling apart.
Today I had three tacos for lunch. The egg whites and corn tortilla usually form the base of my taco because it is filling and nutritious…the toppings change and vary between:
- grilled chicken
- pulled pork (my husband makes the most amazing pulled pork!)
- white fish
*I have been buying shrimp pre-cooked from Costco and pre-portioning it into 3oz. bags to keep in the freezer for quick meals
You can pretty much guarantee that I will usually add:
- Good Foods guacamole (the singles from Costco are a favorite)
- shredded cabbage (for further bulk)
What are your favorite tricks for getting your daily protein in???