Wednesday, August 15, 2012

Power Snack Shake

The stretch between lunch and dinner can sometimes feel a little long (well, it almost always feels that way to me), especially on days that I work out in the early AM and  my metabolism is still revved up from my workout. On these days at around 3-4PM I'm usually left looking for something to get me through until dinner.

A quick fix that we've recently come up with is just a twist on the ol' reliable protein shake. Ideally, when choosing a snack, you want something with both protein AND healthy fats -- that killer combo is what actually satiates you and doesn't take you for a ride on the blood sugar roller coaster.  The protein was easy, as protein powder is readily available, but what's really good fat source to add to the mix? The answer....coconut milk.

Aside from its amazing taste and creamy texture, coconut is a GREAT source of energy! It actually consists of medium chain triglycerides (MCTs), that break down a little bit quicker and give you a similar buzz that carbs would give you except the buzz sustains itself A LOT longer so you end up with more stable energy. Win - Win -Win.

Coconut Milk Protein Shake
* 7 oz Trader Joe's Light Coconut Milk (they don't sell anything other than the light, or we'd use it)

* One scoop 100% Egg White Protein Powder - we really dig this brand because it's free from synthetic crap and actually tastes good. The ingredients literally are egg protein, some digestive enzymes (papain and bromlain) to help with the assimilation of said protein, energized with bee pollen, and it's stevia sweetened - that's it. Definitely doesn't give you a bloated feeling!

* About 5 oz water

Making a shake is pretty self explanatory, but I have found that it mixes together best this way:
1) Add the protein to about 5 oz of water and stir until blended
2) Next, stir in the coconut milk
3) Savor this indulgent snack

The end result is a filling afternoon snack packed with the protein and fat to get you through the rest of the day.

Let us know what you think!


Monday, August 13, 2012

Weekly Scrambles

Happy Monday!

We wanted to share with you all a routine that's developed for us over the past month or so. On Sunday nights, we set aside about 1.5-2 hrs and get a bunch of our cooking done for our weekly breakfasts, lunches, and we prep some of our dinners as well.

Every single week, we put together either a big egg frittata (baked eggs dish) or a scramble. Getting proper nutrition each morning is so key in setting yourself up for an energized, productive, and healthy day. Each week, we also try to vary the ingredients a little bit so that we're getting different nutrients and lots of flavors -- so this breakfast never really gets old!

This week, our scramble consists of kale, scallions, sun dried tomatoes, Trader Joe's Spicy Jalapeno Chicken Sausage, and diced grape tomatoes all scrambled up in grass fed Beef Bacon grease!

Spicy Jalapeno Sausage Veggie Scrambler
* Bunch of Kale
* 3 chopped up Trader Joe's Spicy Jalapeno Chicken Sausages
Jalape�o Chicken Sausage
* Chopped scallions
* 20-24 eggs cage free organic eggs (this lasts us most of the week between the two of us, but usually thursday and friday we make another smaller scramble)
* Beef Bacon grease -- or any fat of your choice (Kerry Gold Butter, Clarified Butter, Ghee, Lard, Olive oil, Coconut Oil)

Scramble it all together, store in tupperware and enjoy a "fancy" and nutritious breakfast each morning!

Wednesday, August 8, 2012

Sick of Lettuce?

Today's post is going to be quick and easy, just like the salad recipe we're about to share with you.

Let's face it, when you're eating a predominately paleo diet, sometimes you get bored of salad. There are only so many lettuce leaves you can cram into your face before you're ready to call it quits.

Enter the Jerusalem Salad, a light, crunchy, and refreshing salad that's full of flavor and no lettuce.


Jerusalem Salad
Scallions (or Onions, or both!)
1 bunch of Parsley (or Cilantro makes a delicious alternative!)
1-2 tbsp Apple Cider Vinegar
Pinch of Sea Salt
(Combine cucumber and tomatoes evenly. We didn't list an exact amount because it will vary, but shoot for an equal combination)

1) Dice up cucumbers, tomatoes, and scallions (or onions if using)
2) Finely chop parsley (or cilantro)
3) Combine in a large mixing bowl. Add vinegar and a sprinkle of sea salt
4) Enjoy with eggs for breakfast, or with some other yummy protein for lunch or dinner!

This salad should keep all week, so it's a great one to make in bulk and incorporate into your weekly meals!

Let us know how you like it!

~Scott & Lina

Monday, August 6, 2012

Easy Peasy Very Berry Cobbler

Happy Monday everyone!

We apologize for being MIA all last week but it was a crazy one! Scott was prepping for and then taking a CPA exam, and I trained, taught, and worked my butt off all week. It was hard enough to keep up with our Whole30 meals let alone blog about them haha!

Anyway, to celebrate the completion of our Whole30 challenge and Scott's exam, I created a dessert incorporating some of Scott's favorite flavors -- pie filling and bananas. The funny thing is, this dessert actually turned out to be Whole30 approved as I didn't add sugar of any kind.

Easy Peasy Very Berry Cobbler
* 1 package of frozen mixed berries (I used the Trader Joe's cherry blend, you can use fresh berries too)
* 2 bananas sliced
* 1/4 cup unsweetened coconut flakes
* Sprinkle of cinnamon

* 1/2 jar of Creamy Almond Butter with Sea Salt
* 1/2 cup coconut flakes
* 1 cup Almond Meal
* 1 egg
* 1 mashed banana
* Sprinkle of Cinnamon

1) Mix berries with coconut flakes and pour into a square baking dish
2) Place banana slices over the top and sprinkle with cinnamon
3) In a mixing bowl, combine almond butter, coconut flakes, almond meal, egg, mashed banana, and cinnamon
4) Layer over the berries and place dish into the oven
5) bake for 15-20 minutes
6) Remove from oven and let the cobbler sit for about 5 minutes
7) Get a big spoon and FEAST!
** Option to drizzle some full fat canned coconut milk over the cobbler for some extra creamy goodness

We hope you enjoy the natural sweetness!

~Scott & Lina