Best Dairy-Free Ranch Recipe (super easy!)

There are a lot of dairy-free options out there when it comes to creamy dressings and such. But let's be honest, some of them are just really bad. So, I made my own ranch and it's good! My kids can't even tell the difference! This doubles, triples, whatevers, really well and keeps for about a week or so.

What you need:

• 1/2 cup mayo (if you want to make this vegan, use vegan mayo)
• 2 tbsp dairy-free, unsweetened milk (more if you are using it on salad...this measurement is like for a dip consistency)
• 1/2 tsp apple cider vinegar
• 1 tsp minced garlic
• 1/4 tsp parsley
• 1/4 tsp (heaping) onion powder
• 1/4 tsp (heaping) dill
• 1/4 tsp paprika
• Pinch of pepper

What you do:

1. Throw all that good stuff into a bowl or glass jar and mix or shake until smooth and creamy.
2. That's it! Eat it!

A NEW E.H. Fitness 21-Day Challenge...just in time for Spring Break

Spring...and spring break...are fast approaching! If you're not feeling like your New Year's healthy goals have been met...or even started... let me help. This newest 21-Day Challenge is full of whole foods, recipes, workouts, tips and tricks...and guess what...it's also flexible and something that can be re-incorporated into daily life even after the 21 days...if you so choose. :)

If you are ready to take steps to improve metabolism, fit better into your clothes, have more energy and approach food as it is meant to be-for energetic life, then join me for on online (Facebook) wellness challenge beginning on Monday, February 20 and ending Sunday, March 12. 

Even if you are leaving for a Spring Break trip during the challenge, you can totally rock this one! 

The challenge is all within a private Facebook group so that you can participate on your own time at your own pace and with your own schedule...and it's all just $49 flat*.

 The program includes:

• 21 days of clean eating carb-cycling style. Get excited! It's super simple and totally tasty. (Wondering "why carb-cycling?"...click here for the benefits)
• Suggested grocery list 
• Sample meal plans as well as suggestions for eating out. 
• 21 days of quickie workout options...including workout demos (no more than 30 minutes of exercise a day required!)
• 21 days of accountability and encouragement and access to an ACE Certified personal trainer and wellness coach.
• 21 days of a small community of people doing the exact same thing you are, who have the same questions and struggles, plus, we will work through it all together!
• Most importantly, NO supplements, pills or powders being sold here-just real food for real people living real lives.

There's nothing to lose, except maybe some inches and a few pounds. There's a lot to gain: body confidence, strength, good digestion, energy and a different way to eating. 

If you're interested, simply e-mail me here and let me know to put you on the list. I will add you to our closed Facebook group where the food lists will be so you can be prepared for day one: Monday, February 20. Also, please feel free to e-mail me with any questions about the challenge-I would love to answer them (erin@ehfitness.com)

*I add you to the group as soon as I receive confirmation of payment via Venmo:)

Eat MORE Veggies in 2023

We know that balanced eating includes eating lots of fresh veggies. But sometimes just because we know something, doesn’t make it easy to do. In fact, according to the CDC, only 1 in 10 Americans get the recommended veg in their mouth every day.  What's the recommended amount, you might ask? Well, friend, it's 5 (or more) servings a day.

Why eat your veggies? For many, many, many reasons, but here are a few compelling reasons for loading up your plate and snack drawer with things that grow in the ground.

• Vegetables contain essential vitamins and minerals that our bodies need to operate. Plus, they are a great source of fiber! Studies show that those who eat a diet rich in fresh produce have a lower incidence of disease such as cancer, cardiovascular issues, diabetes and stroke.
• Eating fresh veggies can help you control your weight. Vegetables are naturally low in calories, rich in nutrients and most are virtually fat free. So...eat them first thing at a meal to eat less calories and more of the good stuff overall.
• Eating veggies will make you feel good. When you eat whole foods (unprocessed food), your body responds well, your skin glows and your systems work like they should.

5 servings of vegetables might seem like a hard pill to swallow or get into your schedule. But it’s actually very easy if you make sure to have a serving at every meal and snack. Here are a few simple ways to get your daily quota without blinking an eye. (Also...can you tell that I'm obsessed super versatile cauliflower rice? :) )

• Breakfast: 
• Throw some peppers, zucchini and broccoli in your morning omelet
• Scramble eggs with cooked cauliflower rice (1/2 cup in the microwave for 2 minutes)-it gives them bulk and doesn't add flavor
• Make a tasty smoothie with a bunch of baby spinach and kale, your favorite fruit and unsweetened almond milk (you won’t even be able to taste the greens…I promise)
• Lunch: 
• Top your sandwich with actual veggies (forget the sad piece of lettuce and tiny sliced tomatoes…they don’t count). Add cucumbers, peppers, spinach, mushrooms, etc.
• Hit the salad bar and load up with all colors of pre-cut vegetables including dark leafy greens, tomatoes, carrots, turnips, peas, cabbage, you get the picture…lots of veggies. 
• Make soup! And make it creamy by adding in cauliflower rice whipped in the blender with your preferred milk choice (here's an example recipe)
• Dinner:
• Load your spaghetti sauce (or any sauce for that matter) with tons of veggies. My favorites are broccoli, zucchini, onions, and mushrooms...and cauliflower rice.
• Make stir fry with lean meat and lots of veggies such as cabbage, carrots, broccoli, snow peas, mushrooms and celery...over a bed of cauliflower rice mixed with brown rice.
• Steam, sauté, roast or air-fry your favorite veggie and have it on the side…have lots on the side…so much so that it looks like it’s the main course
• Eat a side salad before dinner to eat less
• Make an old school vegetable soup with lots of chunky veggies-frozen count too!
• Snacks:
• When you go to the salad bar for a salad, get lots of pre-cut veggies to munch on when you get hungry
• Make sure to have cut up carrots, broccoli, peppers, celery, jicama, etc for crunching and dipping in protein packed dips like hummus.
• Celery with natural peanut butter
• Steam a bag of veggies (frozen veggies are just like fresh…as long as they aren’t in sauce)
• Get a pre-cut veggie tray and eat off of it (often)

What looks like a serving or half cup? Besides the obvious measuring techniques, keep these easy to remember tips close at hand:

• 5 broccoli florets
• 6 baby carrots
• 1 large handful of raw greens (spinach, kale, lettuce, cabbage, etc.)
• 1 large stalk of celery
• 7 circle slices of zucchini or yellow squash
• 6 bell pepper strips
• 1/2 cup riced cauliflower

2021 Carb Cycle into Summer: 21 Day Challenge

Summer is fast approaching! If you're not ready for all that summer entails, let me help. This newest 21-Day Challenge is full of whole foods, recipes, workouts, tips and tricks...and guess what...it's also flexible and something that can be re-incorporated into daily life even after the 21 days...if you so choose. :)

If you are ready to take steps to improve metabolism, fit better into your clothes, have more energy and approach food as it is meant to be-for energetic life, then join me for on online (Facebook) wellness challenge beginning on Monday, April 19 and ending Sunday, May 9. 

The challenge is all within a private Facebook group so that you can participate during the day at your own pace and with your own schedule...and it's all just $29 flat*.

 The program includes:

• 21 days of clean eating carb-cycling style. Get excited! It's super simple and totally tasty. (Wondering "why carb-cycling"...click here for the benefits)
• Suggested grocery list 
• Sample meal plans as well as suggestions for when you eat out. 
• 21 days of quickie workout options...including FB LIVE workout demos (no more than 30 minutes a day)
• 21 days of accountability and encouragement and access to a ACE Certified personal trainer and wellness coach.
• 21 days of a small community of people doing the exact same thing you are, who have the same questions and struggles and we will work through it all together!
• Most importantly, NO supplements, pill or powders being sold here-just real food for real people living real lives.

There's noting to lose, except maybe some inches and a few pounds. There's a lot to gain: body confidence, strength, good digestion, energy and a different way to eating. 

If you're interested, simply e-mail me here and let me know to put you on the list. I will add you to our closed Facebook group where the food lists will be so you can be prepared for day one: Monday, April 19. Also, please feel free to e-mail me with any questions about the challenge-I would love to answer them (erin@ehfitness.com)

*I add you to the group as soon as I receive confirmation of payment via PayPal or Venmo:) 

Veggie Mexican Casserole

 I could eat this simple and satisfying meal every day...and have for the last few. It's so flavorful, full of veggies and vegetarian (but you could always add meat or make it vegan by substituting the eggs for a vegan sub!). I'll just share the recipe I made and you can add or delete anything you want...deal? 

E.H. Fitness Veggie Mexican Casserole

What you need:

• 1 TBSP oil (I prefer olive or avocado)
• 1 green bell pepper, diced
• 1 jalapeño, diced (and de-seeded if you don't like the heat)
• 1/2 red onion, diced
• 1 TBSP minced garlic
• 1 1/2 tsp cumin
• 1 1/2 tsp chili powder
• 1 tsp cayenne (omit if you don't like spicy)
• 1 tsp salt
• 1, 12-oz bag of frozen steam bag cauliflower rice
• 1 can black beans (drained and rinsed)
• 2 cans diced tomatoes (drained)
• 5 eggs, beaten
• 1 cup vegan cheese (I love Daiya's Mexican blend for this)

What you do:

1. Pre-heat the oven to 375
2. Heat oil in a large/deep skillet
3. Sautee the peppers, jalapenos and onions for a few minutes until they start to become tender
4. Add garlic, cumin, chili powder, cayenne, salt and diced tomatoes to the mixture
5. Let all that simmer while you microwave the cauliflower rice for about 4 minutes
6. Take the mixture off the heat and add in the cauliflower rice and beans
7. Mix well and then add the 5 beaten eggs and mix again
8. Place mixture into a greased or lined 13x9 oven safe casserole dish
9. Top with your choice or "cheese" or omit
10. Bake for 40 minutes uncovered
11. Allow to cool slightly before cutting into it.

Enjoy!

Foods that Give Your Immune System A Boost

During the last few months, our health and the health of others around us has been at the forefront of our minds. Exercise, adequate sleep and washing our hands are all great ways to boost our immune system. But did you know, that what we put in our bodies can give our immune system even more of a fighting chance? That's right, "we are what we eat" isn't completely true but maybe "we are as healthy as what we eat" has a bit more weight to it. 

Check out these foods that give our immune function a BIG ol' boost:

1. Sweet potatoes, carrots and leafy greens are loaded with beta-carotene which is a crazy-strong antioxidant that reduces inflammation in our bodies and increases disease-crushing cells! 

2. Bell peppers, citrus fruits and broccoli contain a healthy does of Vitamins C. Foods rich in Vitamin  E include nuts and seeds. Both of these vitamins help destroy free radicals (those nasty unstable atoms in our bodies that damage cells and can cause disease and aging).

3. Beans and lentils contain a good amount of Zinc, a mineral that helps boost white blood cells in the body which defend us against unwanted invaders like harmful bacteria.

So next time you reach for a snack or think about what to do for dinner, consider adding one (or many) of these foods to your plate!

Egg Drop Soup in Less than 10 Minutes

I’m a HUGE fan of egg drop soup but never once in my whole life thought I could make my own. Let me tell you a little secret...it’s the easiest soup I’ve ever made...ever. 

What you need:

• 4 Cups Chicken Broth (or Bone Broth* is even better!)
• 1 TBSP arrowroot powder
• a dash of onion powder (or add some leeks or green onion if you have some!)
• 1/4 tsp sea salt
• a pinch of fresh ground pepper
• a dash of ground ginger
• a smidge of ground garlic
• a splash of sesame oil
• 4 beaten eggs

What you do:

1. Add all the ingredients (except the eggs) to a large saucepan
2. Bring to a boil and let soft boil for a few minutes.
3. Add beaten eggs slowly...very slowly...to create yummy egg ribbons. They will cook immediately
4. Let soup stand for a 10 minutes or so

Enjoy with this one-pan cashew chicken!

The Perfect (and easiest) Way to do Green Beans or Asperagus

I am a big fan of bringing a green veggie to a meal...it’s nutritious, delicious and honestly, it’s the easiest. 

I generally choose one of three veggies: Brussels sprouts, green beans or asparagus. The decision is generally made by whatever veggie looks the best at the store.  If the green beans or asparagus win, it’s great because they can be cooked and made yummy in less than 5 minutes! 

What you need:

• green beans or asparagus 
• a bit of your favorite oil (mine is avocado oil)
• salt and pepper to taste
• optional: I add a bit of garlic powder and a tiny bit of lemon juice

What you do:

1. Snap off the ends of the beans or the asparagus 
2. Toss them in boiling water for 3 minutes
3. Drain the veggies and put them in ice water (this will stop them from over cooking and keep them bright green)
4. Toss brilliantly green veggies in oil and spices 
5. Eat!

Holiday Hustle 21-Day Wellness Challenge

The holiday season is upon us...and if you don't believe me...walk into ANY store...it's insanity. But WE don't have to be insane during the holidays...especially not about our health. If you're nervous about having enough energy to shop, party, hang with family friends and whatever else you do during this season, I've got you covered. Plus, it will help you keep on track with your wellness goals...and even enjoy all the yummy drinks and food along the way. 

So if you're interested in having more energy and getting stronger while eating real food that is simple, supported and without any supplements, classes, etc. read on, friend. 

If you are ready to take steps to improve metabolism, fit better into your clothes (yes, even between Thanksgiving and Christmas), have more energy and approach food as it is meant to be-for energetic life, then join me in a 21-day wellness challenge.

The challenge begins Monday, December 2nd and ends Sunday, December 22nd and is just $29 flat*.

 The program includes:

• 21 days of clean eating carb-cycling style. Get excited! It's super simple and totally tasty. (Wondering "why carb-cycling"...click here for the benefits)
• Suggested grocery list 
• Sample meal plans as well as suggestions for when you eat out and at holiday parties
• 21 days of quickie workout options (no more than 30 minutes a day)
• 21 days of accountability and encouragement and access to a ACE Certified personal trainer and wellness coach.
• 21 days of a small community of people doing the exact same thing you are, who have the same questions and struggles and we will work through it all together!
• Most importantly, NO supplements-just real food for real people living real lives.

There's noting to lose, except maybe some inches and a few pounds. There's a lot to gain: body confidence, strength, good digestion, energy and a different way to eating. 

If you're interested, simply e-mail me here and let me know to put you on the list. I will add you to our closed Facebook group where the food lists will be so you can be prepared for day one: right after Thanksgiving... Monday, December 2. Also, please feel free to e-mail me with any questions about the challenge-I would love to answer them (erin@ehfitness.com)

*I add you to the group as soon as I receive confirmation of payment via PayPal or Venmo (Erin-Heide) :)  

Hearty Chicken Chili Stew

This soup/stew/chili is a stand alone meal all by itself. And, honestly, I can barely call it a "chili" since it doesn't have beans in it, but the one and only Ina Garten calls it that in her version...so I concede to her vast food knowledge. I've doctored this recipe up to be simpler and a bit more flavorful....enjoy!

E.H.Fitness Chicken Chili-Stew

What you need:

• 1.5 lbs shredded chicken (see directions for so many simple and quick options)
• 2 TBSP avocado oil (or your oil of choice)
• 2 large white onions diced
• 1 heaping TBSP minced garlic
• 3 bell peppers diced (red, yellow or orange work best)
• 2 cans crushed tomatoes
• 2 cans diced tomatoes
• 2 tsp chili powder
• 2 tsp cumin
• 1 tsp basil
• 2 tsp Kosher salt (or whatever you have in your pantry)
• 1/2 tsp cayenne pepper
• 1/2 tsp red pepper flakes
• 1/2 tsp oregano
• freshly ground pepper to taste

What you do: 

1. Figure out how you're going to do your chicken...buy it pre-shredded (Sprouts and Costco), grab a rotisserie chicken and shred that, or do what I did and throw a chicken breast and 4 boneless skinless chicken thighs into a crock pot on low for 4 hours and shred them)
2. Heat the oil on medium and add the onions...saute until they start to become translucent
3. Add the garlic and peppers to the onions and saute a couple more minutes
4. Add all the spices to the veggie mix and stir it up
5. Throw the onion, garlic, pepper mix into a big pot or crock pot with the chicken
6. Add the canned tomatoes into the pot
7. Cook it...until hot and steamy or all day on low or whatever floats your boat
8. EAT IT! I ate it plain...and it was amazing, but I could also see how corn chips, cheese, sour cream, etc would make it tasty as well!

Enjoy!

Grilled romaine...it’s a thing...

Last night we grilled burgers...and with a good burger, comes all the toppings ...including a leaf of crisp romaine. Normally I would make the rest of the romaine heart into a salad (or, let’s be honest, it would wilt and get slimy in my fridge), but a sweet client of mine had just told me she grills romaine bearts.

 So I tried it. And I LOVED it!

It was so easy, simple and delicious!

Simple Grilled Romaine

What you need:

• Heart of romaine
• Oil of choice (I used avocado oil...I’m obsessed)
• Salt and pepper
• Toppings if you want (bacon, cheese, dressing)

What you do: 

1. Slice romaine heart in half lengthwise
2. Drizzle with oil on both sides
3. Salt and pepper
4. Grill for 3 minutes each side
5. Too with any toppings you’d like...totally optional...it’s amazing plain! 

Enjoy! 

Clean and Veggie-filled Chicken Pot Pie Soup

It's FINALLY feeling like fall...which means it's SOUP SEASON! Forget pumpkin spice (well...don't forget it...just move it over a bit) and get warm and fuzzy with this clean, “creamy”, veggie and protein filled soup.

Update: I had tried to make this by just adding the gnocchi at the end and it was super terrible...the gnocchi turned into little slimy balls in the soup...but never fear...I saved it by blending the gnocchi and it turned into a thick, creamy stew that is super reminiscent of a pot pie! 




Chicken Pot Pie Soup

What you need:

• 6 cups chicken bone broth
• 2 cups chicken (I just grabbed some shredded rotisserie chicken from Sprouts)
• 2 carrots peeled and coarsely chopped
• 2 stalks celery, coarsely chopped
• 1 package Trader Joe's Cauliflower Gnocchi (if you don’t have, or don’t like, gnocchi, use potatoes!)
• 1 yellow onion, (you guessed it) coarsely chopped
• Peas (optional)
• 1 TBSP minced garlic
• 1TBSP ghee
• a pinch of parsley
• a pinch of turmeric
• sea salt and to taste

What you do:

1.  Throw everything but the gnocchi in a crockpot and cook for several hours on low.
2. Toss the gnocchi in the microwave until soft.
3. Blend the gnocchi in a blender with a bit of the broth from the soup until super smooth. 
4. Pour  whipped gnocchi in soup and stir.
5. EAT!

E.H. Fitness September 21-Day Wellness Challenge: Carb Cycling

It's almost officially fall...my most favorite time of the year. So let's celebrate with a Wellness Challenge-yay! If you're ready for a way to have more energy, get stronger and eat real food that is simple, supported and without any supplements, I've got one for you. 

If you are ready to take steps to improve metabolism, fit better into your clothes, have more energy and approach food as it is meant to be-for energetic life, then join me in a 21 day wellness challenge. 

The challenge begins Monday, September 9 and ends Sunday, September 29 and is just $29 flat*.

 The program includes:

• 21 days of clean eating carb-cycling style. Get excited! It's super simple and totally tasty. (Wondering "why carb-cycling"...click here for the benefits)
• Suggested grocery list 
• Sample meal plans as well as suggestions for when you eat out . 
• 21 days of quickie workout options (no more than 30 minutes a day)
• 21 days of accountability and encouragement and access to a ACE Certified personal trainer and wellness coach.
• 21 days of a small community of people doing the exact same thing you are, who have the same questions and struggles and we will work through it all together!
• Most importantly, NO supplements-just real food for real people living real lives.

There's noting to lose, except maybe some inches and a few pounds. There's a lot to gain: body confidence, strength, good digestion, energy and a different way to eating. 

If you're interested, simply e-mail me here and let me know to put you on the list. I will add you to our closed Facebook group where the food lists will be so you can be prepared for day one: Monday, September 9. Also, please feel free to e-mail me with any questions about the challenge-I would love to answer them (erin@ehfitness.com)

*I add you to the group as soon as I receive confirmation of payment via PayPal or Venmo:) 

Clean and Creamy Broccoli Soup

I know it's still summer but fall is right around the corner and that means SOUP! I love a creamy soup with a crunchy salad but, alas, I can't eat dairy. So, I made a Creamy Broccoli "Cheese" Soup that is WAY yummy and WAY easy...my two fav food things!

Creamy Broccoli Soup

What you need:

• 1 cup raw cashews 
• 4 cups chicken bone broth (or vegetable broth if vegan)
• 1 large white onion
• 3 stalks celery,  chopped 
• 3 carrots, chopped
• 1.5 TBSP minced garlic 
• 2 bags of frozen broccoli (feel free to use 6-8 cups fresh, I’m just crunched for time)
• 1.5 tsp tumeric
• 1 tap curry powder
• 1 cup unsweetened original almond milk
• Salt and pepper to taste!

What you do:

1. Soak cashews in hot water for 15-30 minutes
2. Dump everything else into a large stockpot and heat to a boil
3. Reduce heat, cover and simmer for about 20 minutes or until everything becomes a bit mushy
4. Remove the stockpot from heat and let cool a while
5. Using a blender or food processor, add the almond milk and soaked cashews, blend until creamy and silky
6. Pour the stockpot contents into the cashew “cream” and blend until smooth.
7. Enjoy!

Breakfast for Dinner: grain free pancakes

I know that everyone loves those two ingredient banana and egg on cakes, but I think they just taste like banana...which is totally fine...but sometimes you just need a pancake like pancake. 

These are pretty amazing for grain free anything. Coconut flour is pretty tricky to bake with because it absorbs so much liquid (hence, little bit od coconut flour and lots of eggs). Point being, I didn’t make a mistake in how little “flour” to use :)

What you need: 

• 1/4 cup unsweetened almond milk
• 3 eggs
• 2 tbsp avocado oil
• 1 tbsp honey
• 1.5 tsp baking powder
• 1/4 tsp salt
• 1/4 cup coconut flour
• Cooking spray or extra oil for cooking 

What you do:

1. Preheat a skillet on medium low with spray or oil of your choice.
2. Whisk together all wet ingredients.
3. Wisk in dry ingredients.
4. Pour about 1/8 cup for each pancake into the hot skillet
5. Wait a couple minutes or until you see bubbles forming on the top
6. Flip for another minute or two

Enjoy with favorite toppings, scrambled eggs and veggies/fruit on the side!

Sausage and Peppers...less than 30 minutes!

Just doing a little bit of meal prep for the next day I don’t have more than 20 minutes to get dinner on the table.

It’s one of my favorites: sausage with peppers and onions over rice. Also, you can cook the sausage, cut it up with the cut up veggies and freeze it for later! 

Totally delicious. 

Plus, today, I had several bell peppers that didn’t have an immediate use but were getting little soft.

To prep, simply... 

☀️cut up a bunch of bell peppers and onions

☀️boil or grill or cook however some Italian sausage

☀️cut those sausages into pieces

☀️throw them all in a freezer bag and save for later in the freezer

When you’re ready to cook...

🙌heat 1/2 cup chicken broth (or bone broth) in a skillet on medium high

🙌add the frozen peppers and sausage

🙌cook until soft and bubbly (about 20 minutes)

Serve over rice or cauliflower rice or, my personal preference, a mix of both 😉.

"Creamy" Hamburger Soup...it's sooooo delicious

So I don't have a photo of this soup....well...I do....but it doesn't look super appetizing...UPDATE:I just made this for the 10th time and took an okay photo... This thick and satisfying soup is loaded with veggies and protein and is just plain good...just ask my kids :)

What you need:

• 1 pound ground turkey or ground beef
• 1 large onion chopped
• 1 tablespoon ghee (clarified butter)
• 2 large carrots, chopped
• 2 large celery stalks, chopped
• 1 TBSP minced garlic
• 3 cups chicken broth
• 8 medium sized red potatoes, diced
• 1 bag (or about 4 cups) riced cauliflower
• Salt and pepper to taste

What you do:

• Brown the meat for about 5 minutes
• Add the onion, ghee, garlic, carrots and celery and saute with the meat until the onions begin to soften
• Throw it all in the crockpot and stir in the chicken broth and red potatoes
• Right before you are ready to serve, cook the cauliflower rice in the microwave for 3 minutes
• Pour the cooked cauliflower and about 1 cup of the broth from the soup into a blender and blend until smooth and creamy (add more broth if necessary)
• Stir the cauliflower into the soup
• Serve!

Enjoy! 

Most delicious Brussels sprouts EVER

So normally, I only cook/bake the easiest, most lazy recipes, but this one is worth a little tiny bit of extra work. These are my three step perfect Brussels sprouts for any occasion...and what I'm bringing to both our Thanksgiving meals tomorrow. Not only are these delicious by themselves, but you can dress then up anyway you want. Bacon/maple, cherries/almonds, bacon/cranberries are some of my favorites.

What you need:

• fresh Brussels sprouts (the smaller the better and because I'm lazy, I like the ones you can buy that are pre-washed and trimmed)
• a carton of vegetable, chicken or turkey broth
• olive or avocado oil
• salt and pepper (and any other spices you like...i sprinkle some garlic and onion powder on when sauteing)

What you do:

1. Pre-heat your oven to 400 degrees
2. Slice your washed and trimmed sprouts in half.
3. Boil them in your broth of choice for 1-2 minutes in a large skillet....you do NOT want them to cook fully
4. Drain sprouts and in same skillet, dump the sprouts back in with your oil
5. Saute the sprouts in oil until they start to brown and soften a bit (don't worry if some of the leaves come off...those will be the yummiest parts later!)
6. Drain sprouts again if there is any liquid in the pan.
7. Spread the sprouts on a lightly oiled cookie sheet in one even layer
8. Salt and pepper them
9. Roast those puppies for 20-30 minutes until they are brown and crispy. You'll have to toss them at least once during the roasting process.
10. SERVE!

Note: if you are dressing them up with extras, I like to throw the "extras" onto the pan while roasting about 5-10 minutes before they are finished.

Enjoy! 

Make in a blender perfect autumn soup

Always the lazy cook, I've come up with the easiest and cleanest and tastiest Butternut Squash Soup that is perfect for the fall, winter or even cold in the summer. Plus, butternut squash is super high in vitamin A (you’ll get over 100% of your daily recommended intake). Vitamin A is required for the development of eyes, skin, and immune system. So it’s important. AND it has the super spice turmeric which is believed to aid in digestion, prevent Alzheimer’s disease, heal wounds, ward off cancer, control diabetes, relieve arthritis and a bunch of other awesome things. Makes you kind of want to just eat a whole canister of it, right? Don’t, that would be gross. But DO eat this soup!

 To make this the easiest thing ever, I recommend cooking your butternut squash in a crockpot. I often will just do this move and then keep the perfectly done squash in my fridge if I'm not read y to make the soup-yay! Check out this recipe in all of it's glory.

Butternut Squash Soup:

What you need: 

• 1 medium butternut squash
• 1 medium onion, chopped
• 1 TBSP minced garlic
• 1/2 TBSP minced ginger
• 1 heaping TSP tumeric
• 1 TSP curry powder
• 3 cups vegetable broth (or chicken bone broth or stock)
• 1 cup light unsweetened coconut milk
• salt and pepper to taste

What to do:

1. Cook the butternut squash (whole) in a crockpot for 3-4 hours on low, let cool a bit and then scoop out the insides (toss the seeds). You can totally do this part a couple days in advance and keep the perfectly cooked squash in the fridge.
2. Saute the onions in a bit of the chicken broth until they are soft (about 10 minutes), add all the spices and rest of the broth. Set aside and let cool a bit.
3. Dump everything into a blender...you might have to do this in batches. If the broth and onion deal is still hot, make sure to only fill the blender halfway as you could end up covered in the delicious soup
4. Blend until smooth, add the coconut milk, blend again and you are done!

enjoy!

Clean and simple meals for high or low carb days

Carb cycling or just trying to eat cleaner and at home more? I've got you covered with the following list of super clean, super simple meals. Most of them are easy to make ahead or to double, triple or quadruple to freeze for easy and quick access to good REAL food.


Lower carb day favorites:

Tuna on "toast"

Chicken and pesto spaghetti squash

Chicken Soup

30 minute salmon and sides

Eggs on a pile of veggies

Chicken fried cauliflower rice

Burrito Bowl (leave out the beans if on a low carb day)

Perfectly easy pork tenderloin

Chicken Sausage with veggies


                                          Higher carb day favorites:

Super Salad

Breakfast-lunch-dinner-snack casserole

Butternut squash soup (in a blender)

Simple chili (great over a potato-sweet or plain!)

Short ribs with carrots

Quinoa muffins

Autumn quinoa salad