Just completed 35 mins of speed work (sprint intervals) and this was my yummy recovery treat!
2 raw eggs
8-10 oz unsweetened vanilla almond milk
2 tsp coconut sugar
Dash of cinnamon
A favorite part of the NYU Nutrition program was the time I spent in the kitchen. It was there that it really hit home that cooking and baking especially were scientific reactions. One just had to think about the end goal for taste and texture and combine ingredients to achieve them. Was I always perfect? hardly. Did I often end up with flour in my hair? always. Still, I too kmuch away from that course and whatever my addled brain couldn’t remember I knew was written in this $3000 collection of textbooks I amassed over the years. Like how to make biscuits: this is really about how to combine your ingredients. Once you get that, it dawns on you that it applies to everything i.e types of cookies etc.
Biscuits (or scones) are rustic lumps of deliciousness in my house. I do like the flaky, buttery versions too but I’m still perfecting those so stay tuned. These savory ones were born of my love for the taste of cheddar biscuits and my need to only use gluten-free flour. *P.S. I’m not celiac but I know I don’t respond well to regular flour (extreme fatigue, bloat, churlishness). Judge me freely. Here is how I did it:
1/2 cup GF muffin mix from Red Mill
3-4 tbsp unsalted butter (regular or coconut)
6 oz low fat yogurt ( I needed the probiotics but you can use tsp of vinegar mixed with 1/4 -1/2 cup almond milk; the acid is the key)
Pinch of sea salt
Pinch of Rosemary
Preheat your oven to 400 degrees and oil your muffin pan for 4 biscuits ( you can just use wax paper too).
Mix flour and butter thoroughly in a high speed mixer or blender ( my Ninja might be the best thing I’ve ever bought).
Add pinch of salt and rosemary to mixture and mix again. Taste to see if you like it.
Now add wet ingredients of yogurt or almond-vinegar mixture and blend all throughly.
Scoop lumps into your tin and bake for 18-20 mins until golden brown and knife comes out dry when you test.
Let cool for at least 5 minutes and then enjoy!
Did you try them? Please let me know what you thought!
Here is a nice collage of what I’ve been feeding myself over the last week. The Lazy Girl’s guide to home made eats 🙂
Spinach eggs with chopped red bell peppers and sweet potato: 2 eggs fried with spinach leaves and the rest is self explanatory.
Baked spaghetti squash sprinkled with coconut sugar and a tsp of ghee: Cut squash into quarters, remove seeds, sprinkle with coconut sugar and ghee and bake for 25 mins; scoop into a bowl when it’s tender to the fork and set alone or as a side for something else.
Korean bbq lettuce cups: Make a marinade of 1/2 cup of rice vinegar, 1 tbsp of oil,1 tbsp of coconut sugar, 1/2 cup low sodium soy, one inch of chopped mince ginger, 2 minced garlic cloves and soak thinly sliced meat ( I used grassed beef) in it for a minimum of 1 hour ( the longer the better; reserve a bit as gravy for lettuce cups). After marinating is over, heat skillet or grill to very hot temps and sear meat 2-5 mins on each side depending on how well done you prefer it ( chicken should be well done!!). Wrap each each piece in Bibb or Romaine lettuce and slather with marinade gravy-ENJOYYYY!
Instant coffee with cinnamon and a tsp of ghee: I made my regular cup of joe ( coconut sugar and cinnamon added) , added a tsp of ghee and GEEE WIZZZZ it’s yummy!
They say Winter is ending. Not sure if I believe ’em but for positivity’s sake let’s just say it is. That means your extremities will be making their big reveal in the next few weeks (yes, warm states, we know you’ve been sunbathing for ages)! For many of us, Winter means heavier, more satisfying foods and hiding out at home more. In short, Winter can mean bigger backsides from less physical activity unless you take up Winter sports and train for something. Yada, yada, yada: what do we do about it and quickly? First, stop whining, we got ourselves here and 2nd:
Reduce/limit starchy foods. The grainy goodness that you pile your comfort foods on be they whole or refined (refined = mass processed goods. No bueno) are giving you a belly. I know, I know, whole grains and beans ARE good for you but that big pot/or many sandwiches you feed on all day likely means you’re getting more than your share of starches. Replace some daily starchy meals with non-starchy vegetables and lean protein. You will not only look leaner but feel healthier with a balanced blood sugar level too. The American Diabetes Association has a handy list which I have excerpted at the end of this post.
Lift (heavier) weights. Ladies, just how long do you intend to use those 5 lb dumb-bells?? Hello, your body has already adapted and is bored (also see below). Bored = no changes. As you age, lean muscle becomes your goldmine for looking fit and sleek. Build yours by adding 1-2 (then eventually 2-3)days of lifting moderately heavy weights ( moderately heavy means the 2nd of 3 sets of exercises is a challenge). Been using 5s? try 7s and 8s? been using 7s and 8s? try 10s and 12s and so on. The compliments you get will tell you how much your metabolism appreciates the boost.
Change up your routine. Kudos for exercising in the first place, by the way, it’s not easy for everyone. Still, your tried and true routine probably needs some tweaking if you have been doing it for awhile. First, change up your workout schedule then add more and less intense workouts throughout. If you’re over 30, you might have realized 2 days per week doesn’t really do as much as it used to and I’ve long since realized that this body needs a minimum of 4 to make and maintain changes. Personally, I find that a good barre class in between all the cycling and lifting I do really helps to lean me out AND as mentioned above, playing with my weight and intensity load does the trick. Find what you like it: forms of dance, zumba, swimming etc and add it to your regular routine.
Combine all 3 of these elements together now and you have a winning formula for looking Fabulously Healthy by Memorial Day, if not earlier. Get cracking and see you at the beach 🙂
The following is a list of common non-starchy vegetables (ref. http://www.diabetes.org)
Amaranth or Chinese spinach
Beans (green, wax, Italian)
Cabbage (green, bok choy, Chinese)
Coleslaw (packaged, no dressing)
Greens (collard, kale, mustard, turnip)
Hearts of palm
Salad greens (chicory, endive, escarole, lettuce, romaine, spinach, arugula, radicchio, watercress)
Squash (cushaw, summer, crookneck, spaghetti, zucchini)
Sugar snap peas
Yard-long beans –
One of my old favorites! Trying to eat less meat so the best way I’ve found to do that is to eat only organic meat. Who can afford that?! Luckily this soup is full of veggies and is so tasty! Here is how I made it:
6 turkey sausage links
1/2 bag frozen corn
1 can black beans
3 cups chopped kale
1.5 tbsp onion, chopped
1 clove garlic, minced
1 parsnip, diced
1 can chicken stock
1 tbsp olive oil
Heat olive oil (don’t let it burn!) in stock pot over medium heat
Sauté onions until translucent
Add garlic and sauté
Brown sausage in skillet then slice into bite sized pieces.
Transfer to stockpot with onion and garlic.
Add parsnip and sausage, cover and cook for 20 mins
Add kale, corn and black beans.
Cook another 10 mins.
Serve hot and enjoy!
You know when you cook a favorite recipe and it turns PERFECTLY?! Yeah, that just happened. There is a hot to trot Moroccan restaurant nearby that serves this dish and rather than pay too much$ for calories I don’t want, I made it. I used a slow cooker but you can use a stick pot too.
1/2-1lb organic chicken legs
16 oz turkey broth
8 golden dates shredded
1 can chickpeas
1/2 cup almonds
1 small orange segmented
1/2 tsp sea salt
1 stick cinnamon + 1/2 tsp cinnamon powder
1/2 tsp cayenne pepper
8 safe leaves (optional)
Season chicken with salt and cinnamon powder and place in crockpot; top with all other ingredients and cover with turkey broth. Cook for 4-5 hours on high. Serve with what you like ( I ate it with sauerkraut!!)
Here are some recipe ideas that you can follow to the T or make your own for dinner tonight. All are highly nutritious and make multiple meals. Enjoy!!
When was the last time you heard of someone suffering from polio, mumps, measles or any other outbreak of seriously infectious disease other than the ‘flu? If you were born in the Gen X or Millennial generations, then you most likely have no memory of such outbreaks and that fact could put you at risk for more disease and sometimes death. What am I blathering about? Well, it turns out that post Baby Boomers are much more reluctant and skeptical of vaccinations than their parents. Don’t believe me? when was the last time YOU had an influenza vaccine? Personally, I’ve never had one and my big excuse is..well, I’m strong like Bull! Not a sound argument, I know.
Funnily enough, while Gen X and Y are mistrustful of vaccines, they are also more likely to be dependent on anti-microbial products and anit-biotics than generations before. Think about how many fragrances of sickly sweet Bath & Body Works hand sanitizers you’ve smelt over the years.
Or how many times you demanded the Z pak from your doctor Shirley Maclaine-style when you or your kid are down for the count (click the photo).
So what does this all mean if we don’t like vaccines but tend to overcompensate with measures that are more harmful than preventative? One take away is that the bugs are getting meaner and our over-scubbed immune systems can’t handle them. The 2nd is that we need to either get vaccinated for flu viruses more often or get to the Doctor faster to prevent serious complications. According to the CDC website, most people that die a ‘flu related death do so because of bacterial infections that set in after the initial infection or because the influenza virus makes an existing condition worse.
My friends, the only people who can diagnose you when you’re seriously ill are nurse practitioners and physicians. Be your own advocate by asking questions to make sure what you’re prescribed is appropriate for what you have. As someone who has suffered from C-Diff due to an over-prescription of antibiotics, I can tell you that some things are worse than the ‘flu. In the meantime, strengthen your immune system by letting it fight off germs naturally.
Should I even mention the weather? It’s been C-c-cold EVERYWHERE! That, plus nursing a nasty respiratory infection, means only one thing in Casa Stacey : soup! To be honest, this coconut based soup is what happened after I chopped some root veggies, added come coconut milk and chicken broth and realized I had no chicken. It came out so fragrantly because I really sautéed the half cup of chopped onions and tsp of garlic in a couple tsps olive oil; then added a bay leaf and a tsp of turmeric. Brought it to a boil, let it simmer for 30 mins and then added a handful of chopped kale and voila! I love happy accidents!
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