Smoked Salmon Asparagus Frittata

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Smoked salmon is one of those foods I could eat all day, everyday. Especially with eggs…SO delicious. Add avocado and it’s a little piece of heaven. I originally got this recipe from PaleOMG and changed a few little things. Side note, PaleOMG has some incredible recipes if you’re trying to follow a paleo or mostly paleo diet, OR if you just like awesome food. Plus, Juli, the author of the blog is hilar. Super sarcastic and I pretty much want to be her best friend.

This recipe requires a lot of eggs and while we’re on the topic of eggs let me just say a few things. I don’t buy store-bought eggs and I would encourage you not to either. Here’s why. You will see eggs sold in the grocery store that are labeled ‘free range’, ‘cage free’, etc. however, these terms are not regulated and gross practices like beak cutting and forcing the egg production cycle are allowed in these farms. Plus, many times the chickens are starved and other repulsive things are done to the animals in these mass producing factories farms. (Read more on egg carton labeling and the inhumane practices here) I refuse to support all of that. For those reasons I have always sought out a local farmer who has happy, healthy chickens that run around outside, eat a diet that they were designed to eat, and lay eggs when they naturally would. An added bonus, the eggs can be cheaper this way. I usually pay around $3.00 a dozen. With all of that said, eggs can be an extremely healthy addition to any diet, but ONLY if you’re eating eggs from healthy hens. And in my opinion that only comes from a conscientious farmer whose end goal is truly caring about the animals and producing an amazing product. By the way, the same goes for meat and the dairy products. Avoid the grocery store, if you can. There are many wonderful, local farmers out there raising healthy animals so please, please support them!


 

Recipe:

12 eggs

10 oz wild caught smoked salmon

Bundle of asparagus, chopped

1 cup mushrooms, chopped

1 clove garlic, minced

1 avocado, sliced

Salt and pepper to taste

2 tbsp coconut oil

Fresh dill, for garnish

Preheat oven to 350 degrees

1. Whisk the eggs in a bowl and add salt and pepper.

2. Melt coconut oil in a cast iron skillet, sauté asparagus and mushrooms for 4 minutes or just before they’re soft. Add garlic and sauté for another minute. Salt and pepper the veggies.

3. Pull apart the smoked salmon so that it’s in bite sized bits and add to your egg mixture. Add sautéed vegetables to the egg mixture.

4. Poor the egg/veggie mixture back into the cast iron skillet.

5. Bake for about 20 minutes or until frittata is set in the middle.

6. Garnish the slices with avocado and fresh dill. Stuff your face.

I think I ate three portions when I made this. So, so, so good! My kids devoured this, too. Always a plus.

 

Enjoy!

Lauren

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Peanut Butter Coconut Protein Bars

I love food. I love to cook food, read about food, learn about food, and mostly EAT food. I also love to prove that healthy food doesn’t have to be boring or tasteless. I get so sad when I see some gym buff post a picture of their dinner plate with a pale chicken breast and over cooked sweet potato on it. Whhhyyyyyyyy?!?!?! Their loss, I guess. The best food should be good for you and also taste amazing. End of story.

With that in mind, let me introduce you to a delectable little treat that I creatively call….Peanut Butter Coconut Protein Bars! Because, well, they’re made with peanut butter and coconut. Sorry, I’m typing this late at night, I’m not a night time person aaaaand nothing else came to mind. I promise you the taste is a lot more wonderful than the lame name. Anyways, I play around with different bar recipes a lot because my whole family loves them and you can cram a lot of good stuff in them that picky children won’t even notice. These are packed with protein so they’re great for after a workout, good for school lunch boxes, or even late at night while you’re typing a blog post! Oh, a little side note: for all of my recipes and all of the cooking you do, I recommend using high quality, organic ingredients whenever possible. Enjoy!

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Recipe:

1/4 cup almond butter

1/4 cup peanut butter

1/4 cup coconut oil

1/2 cup raw honey

3 1/2 cups crispy rice cereal

1/2 cup finely chopped pecans

2 tbsp chia

1 tsp pure coconut extract

1 tsp pure vanilla extract

1/4 cup shredded, unsweetened coconut

 

I used a Chex type rice cereal for this recipe so if you are using something similar you will need to put the cereal in a large ziplock and crush it into small bits. If you’re using something more like Rice Crispy cereal you can skip this step. Pour the cereal into a large bowl. Melt the nut butters, coconut oil, and honey in a saucepan. Remove from heat and add the coconut extract and vanilla extract. Mix well. Pour the mixture over the cereal and stir well. Add in the chia and pecans. Stir until well combined. Line an 8×8 or 9×11 pan with a layer of coconut. Pour the cereal mixture on top of the coconut layer and pat down firmly. You can use parchment paper to do this. Stick the pan in the fridge or freezer until the mixture has hardened. Remove and cut into bars. When you take them out of the pan, flip them over and you’ll have a pretty layer of coconut on top. So easy and SO delicious! Save yourself some overly sugary after dinner regret and eat one of these when you’re craving dessert.

Cheers!

-Lauren

Power Meal Recipe

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Ahhhh this cracks me up! New workout clothes are so wonderful. I mean, if you feel better in what you’re wearing then your workout will be awesome, right?! Probably not at all true, but that’s my story and I’m sticking to it.

I’m in love with the stuff from Fabletics-anybody else ordered from them? Basically you fill out a short little style profile, what type of workouts you do, etc. and they customize a bunch of outfits for you. You can get an entire outfit (pants, sports bra, shirt) for less than $50 as a VIP member. You will receive an outfit option each month via email so if you don’t want to order you have to make sure and ‘skip’ the month otherwise they charge your account for that month and you get a credit that you are then forced to buy an outfit with. I “forget” to skip a lot. Just kidding…maybe…

So I’ve really tried to step up my game with my diet for the last few months since starting to work on getting back in shape after baby. I’ve always eaten pretty healthy and really love fruit and vegetables, but I think if you don’t have a conscious plan in mind it’s easier to slip little bites of sugar or processed crap in here and there. I decided to eliminate sugar, white flour and dairy from my diet completely for now. Sugar and white flour pretty much speak for themselves as to why they’re so bad for you and as for the dairy, I happen to LOVE cheese, sour cream, yogurt, etc. and was eating way too much of it so it’s just easier for me to eliminate it completely. Sounds dumb, but that’s how I operate. And I actually feel SO, SO, SO much better since I did that and the weight has started coming off faster, too. Win/win. I think it’s been about 8 weeks now (minus a small cheat here and there!). Setting those specifics on my diet pretty much ensures that I have a meal plan for the week and spend a few hours one day a week preparing different things that I can easily grab from the fridge or whatever. When I get hungry I have no control over my actions so I will start maxin’ on whatever food is in sight. Thus, it’s imperative I keep only healthy food around and it must be prepared!

These power bowls are one of my favorite go to meals. I prefer them all mixed together and after they’ve sat in the fridge for a day so I usually make a big batch and then eat it for lunch over the next few days. Lots of protein so they’re perfect after a workout, too.

Onward to the recipe. Oh, and my photography stinks. I’m working on it. Photographing at night doesn’t help any. Anyways, you can really use whatever vegetables you have on hand but here’s my favorite mix. Squash, sweet potato, kale, beets, micro greens, garbanzo beans, and  quinoa.

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Cook one cup of quinoa according to package instructions. Chop up the sweet potato, squash, and beets. Cut the stems out of the kale and tear into bite sized pieces. Drizzle everything with olive oil or coconut oil and sprinkle with salt and pepper. Roast the sweet potato and beets for 25 minutes at 400 degrees. Roast the kale and squash for 15 minutes at 400 degrees. Keep in mind that depending on how large you cut your veggies will determine roasting time. Smaller pieces = less time in the oven. 15 minutes for the kale will give you crispy kale which is how I like mine so cook yours for less time if like it less crispy.

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**A little note about salt. Make sure you aren’t using chemically produced table salt in your home. Bad stuff! However, REAL salt (here’s where I get mine) is an essential, vital nutrient that our bodies need to survive. There’s a HUGE difference between the two. Click here to read a really informative article on our bodies and salt. Katie from Wellness Mama explains it much better than I could.

image-5Back to the recipe! Stir a little olive oil and salt into your quinoa. Arrange your fabulous, colorful veggies in a bowl along with the garbanzo beans, micro greens, and quinoa. Admire your handy work, snap a photo for Instagram, then devour. Like I said, I like this best mixed in a giant bowl and left in the fridge over night but it’s good when it’s hot, too!


Recipe

1 cup uncooked quinoa, cook according to package instructions

3 medium beets, chopped

1 large sweet potato, chopped

2 medium summer squash, sliced 1/4″-1/2″ thick

1/2 can garbanzo beans

Handful of micro greens of your choice

1 bunch of kale, stemmed and torn into bite sized pieces

3 Tbsp olive oil or fat of your choice (coconut oil, grassfed butter, etc.)

Salt and Pepper

Toss chopped sweet potato, beets, kale, and squash with olive oil, salt and pepper

Roast beets and sweet potato in the oven for 25 minutes

Roast kale and squash in the oven for 15 minutes

Once quinoa is cooked, toss in a bowl with a drizzle of olive oil, salt and pepper

When veggies have cooled, arrange in a shallow bowl with your garbanzo beans, micro greens, and quinoa. You can drizzle the bowl with a little balsamic for some nice, added flavor.

Enjoy!

Lauren

DIY Workout Shirt

So I have three kids. I just had baby #3 in May. When he was about three weeks old I was laying awake in the middle of the night nursing him for about the 10th time and it popped into my head that I should start lifting weights and get an awesome body and be in the best shape of my life—after having three kids!!! **Something you should know about me; I do not lack in BIG ideas. I love that quote from Alice in Wonderland: “Sometimes I’ve believed as many as six impossible things before breakfast.” That’s pretty much my life. I have lots and LOTS of big ideas and I tend to charge full speed ahead right away, usually without really knowing what I’m doing. Thank God for Google. Anyways, me getting in awesome shape is a really *big* idea. I’m not overweight or anything, however, it has been YEARS since I’ve really done anything athletic. I’m talking since high school. I actually used to be quite sporty and strong but literally haven’t done much of anything for, oh, about a decade.

I woke up that next day and did what I do best! Started googling workouts I could ease into, put together a meal plan, got some weights, dusted off my old Pumas and got to work. It’s only been 9ish weeks that I’ve been working out but let me tell you, an amazing thing has happened. I’m obsessed! It’s been HARD work, especially because I’ve got a shoddy hip replacement and a bunch of hardware in my right leg and foot that makes it really hard to do lots of things (that’s another story), but I really cannot believe how much I’ve seen my body change for the better and how strong it’s getting. I used to always want to be that bone thin girl (which is not me because I naturally have a more athletic looking body) but I’m proud of the muscle I’m getting and learning to love my body more every day. Can’t beat that.

So anyways, working out 5-6 days a week makes for a lot of stinky workout clothes and I’ve been running out of things to wear when I exercise. I see lots of different DIY t-shirt tutorials for working out so I thought I’d try one and see how it turned out. I’m happy to report that I love it! I wore it today for a beast workout in my basement. **Burpees may be the death of me.** Sorry the t-shirt I used was so wrinkly. But I couldn’t find one of my husbands that I wanted to use and I didn’t want to mess up on one of MY t-shirts. Haha! Sorry, dear. Ok, here’s the tutorial:

Step One: Cut off the sleeves, the collar, and the bottom of the t-shirt. I also played with the neck line a bit a cut it down lower, which you can see in the next photo.

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Step Two: Make a “V” shape in the back of your t-shirt. Mine was a little too deep, but whatever! image-11

 

Step Three: Take the strip that you cut from the bottom of your t-shirt and thread it through the top of the shirt.

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Step Four: Tie a knot in the middle. This will start the top of the back of your t-shirt.

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Step Five: Begin wrapping the back straps together with strip of t-shirt on the right side by winding from the top and going down. Leave about an inch free. Do the same with the strip of shirt on the left side, except you’ll want to wrap in the opposite direction. Leave an inch free at the bottom with that piece, too. You’ll then take those two little pieces and tie a double knot at the bottom of the wrapped back. image-14

Step 6: Model your new gym shirt before you work out. Cute idea, no? The only thing I’d do different next time is cut the sides (like under the armpit area) a little lower. I think I’m going to go grab a few of my husband’s shirts and take the scissors to them now. Such a quick and easy way to get yourself some new gym clothes! image-15