Bone Broth

broth

So, as many of you probably know, bone broth has been all the rage lately. New Yorkers have been standing in line, hoping to get their cold hands on a warm cup of this nutrient-rich goodness. While we can debate whether the craze surrounding bone broth is actually justified or just another example of a successful health food marketing trend, there is no denying the health benefits of the beverage hiding inside of the health-conscious coffee tumbler. Here are some of the benefits of bone broth as I understand them.

  • Can be a rich source of protein and minerals
  • Contains collagen, the building blocks of cells to bones, ligaments, cartilage and the brain
  • Rich in gelatin (a kind of collagen), which supports healthy digestion and healthy skin

While restaurants are now offering seasoned bone broth as a sip-able soup, bone broth, like commonly used chicken, veggie, and beef stock, as be used as the base of a heartier soup or used to add flavor to slow cooked meats or vegetables.  

Making Your Own Broth

I’m an advocate of making bone broth at home for a couple of reasons. First, like all delicious things that you make from scratch, making broth at home allows you to control the quality of the ingredients that you put into it. The ingredients on commercial stocks and broths can get a little funky. Most have added sugar and many have other weird ingredients that really have no business being there. Additionally, the nutrients in broth are commensurate with the health of the animal bones that you use to make it. Thus, if you’re buying grass-fed beef, wild caught fish, and pasture-raised chicken, these bones are going to yield more health punch than their factory-farmed counterparts. Also, if you’re shelling out for quality meat and fish, which can be pricey, you might as well get the most out of it. Second, broth is super easy to make and extremely low maintenance. One you gather all the ingredients, you literally just throw them in the a pot (or your slow cooker!) and let them sit there for a long time, unbothered. If only all things could be so simple.

There are a ton of broth recipes out there but here are a couple of links that I refer to.

Paleo Leap: Making Fresh Bone Stock  

Stupid Easy Paleo: Bone Broth 101

For the batch that I made, I used beef and chicken bones along with celery, onions, carrots, bay leaves, salt and pepper.

Happy sipping to you.

 

The Oil-Cleansing Method (OCM)

Hi guys,

I’m really excited to be writing this post. For those of you who haven’t heard of the oil-cleansing method (OCM), stick around and learn a little bit about it. I think you’ll be happy that you did…

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So if I told you that cleaning your face with oil would be great for your skin, you’d probably think I’d misspoken. Considering the amount of oil and grim that many of us find on our faces after a long day, it’s a little unthinkable that you would then willingly “wash” your face with more oil. I know, it sounds stupid. But it’s actually awesome.

I’m not going to pretend to actually know the science behind all of this but I will share the basic understanding that I’ve gathered from doing a little online research (as well as the links to my more informed sources). I, like many others, used to use a commercial face cleanser to de-grim my face after a long day. My go-to was the apricot scrub with the little exfoliating beads that really made me feel like my face was getting a much-needed thorough cleaning at the end of the day. After washing my face with this product, my face felt smooth and dry, completely contrasting the sticky oily feeling that it had before. I thought this was a good thing. What I didn’t realize, however, was that by striping my skin of all of its oils and leaving in this dry state, I was actually prompting my face to produce more oil to compensate. I always noted the oiliness of my face in the morning but thought that it was “natural” for my face to produce this amount of oil throughout the course of a night’s rest. It turns out that this morning oily face was a result of having stripped my facial skin of all of its moisture before going to bed. Not knowing this, however, I would simply rewash my face with the same or another moisture stripping scrub before starting my day.

Having subscribed to the oil-cleansing method for about three weeks at this point, the difference in mind skin is evident. Rather than stripping my skin of moisture, the oils cleanse my skin while allowing it to maintain a healthy level of moisture that prevents it from going into hyper oil production mode while I’m sleeping. When I wake up in the morning, I simply splash some warm water over my face, pat it dry with a towel and continue on with my routine. At the end of my day, my face is much less oily than it was while using commercial scrubs. Sometimes, I even question whether I need to use my oil-cleaner as I don’t feel like its necessary.

The most challenging aspect of using OCM is finding the combination of oils that works for your skin. I got rather lucky in that I started with a mixture consisting of equal parts castor oil and extra virgin olive oil and it’s been going swimmingly. I arrived at this combination after reading this helpful blog post. From my understanding, castor oil should be the base of your mixture and then you should decide what oil(s) you’d like to combine with it based on your skin’s needs. I would recommend doing a bit of research before deciding upon the oils and ratios of your first mixture but be be aware that it might take a little experimenting before you find a mixture that works for your skin. Don’t get discouraged if first one doesn’t work out!

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So how do you actually go about performing the oil-cleansing method?

The process of using the oil-cleansing method is pretty straightforward, though a little more involved than using a commercial scrub.

(1) Basically you just take some of your oil combination and rub it onto your face with your fingers, then you soak a face cloth in hot water (you can use water from your bathroom sink if it gets hot enough. I usually have to warm water in the microwave because our water heater sucks). (2) Ring the towel and then press it to your face so that the steam heats the oil. This should not be painful but the water might be a little warmer than you would generally use to wash your face. (3) After letting your face steam for a bit, use the cloth to wipe the oil from your face, be attentive to the lower jaw bones and hair line areas that are often neglected. Take a deep breath and relax for the evening.

I will end this post with some pros and cons of the oil-cleansing method that I’ve gathered over the past few weeks before leaving you guys with a list of links that were helpful for me when deciding whether to try OCM. Cheers.

Pros

Your skin looks and feels awesome (glowing but not oily)

You’re not exposing your skin and your body to weird ingredients/chemicals that can be found in commercial cleaners

Could be less expensive than commercial scrubs depending on that oils you use

 

Cons

Requires more time than using a commercial scrub

Could be more expensive than commercial scrubs depending on what oils you use

Oily/Messy towels that have to be washed often

 

Linkage:

In Sonnet’s Kitchen

Crunchy Betty

Wellness Mama

 

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20 Minute AMRAP Row Machine Workout

I’m really trying to get in the habit of updating more. I also create my gym workouts in the “Notes” on my phone and then never blog about them. Here’s one that I did a few weeks ago and it was awesome …. in that physically challenging way. This workout is great if you’re trying to get in and out of the gym. Just set your timer (or make note of the time on the clock) and hop to it. If you focus on the reps, it’ll fly by. 

  • 400 M row 
  • 12 lateral arm raises with plie squat 
  • 12 deadlifts 
  • 12 military presses 
  • 12 KB swings 
  • 12 push-ups 
  • 6 weighted back squats with pulse at the bottom

Repeat Circuit as many times as possible in 20 mins (or however long you see fit). 

Comment with questions about any of this! 

Sabrina 

 

Performance Paleo Cookbook + Asian-Marinated Flank Steak Recipe

Tender Asian-Marinated Flank Steak

(Photo Credit: Stephanie Gaudreau of StupidEasyPaleo)

Hi there!

I’m really excited to bring you guys another cookbook review. Despite my lack of posts lately, I’ve still been cooking regularly and trying some new things. Some of my favorite recipes at the moment come from The Performance Paleo Cookbook written by Steph Gaudreau over at StupidEasyPaleo. If you’re not familiar with her site, I HIGHLY encourage you to check it out. Whether paleo is your thing or not, she offers some great information, advice, and recipes for anyone who is looking to live a healthy and full life. The Performance Paleo Cookbook focuses specifically on how to craft your diet to maximize results from all the effort that you put in at the gym. Steph’s recipes include a variety of nutrient-dense meals that provide ample protein, fat, and carbs to fuel strong muscles. The book is organized into sections including “Pre-workout Snack,” “Post-workout Refuel” and “Protein-packed Meals to Build Strength.” Steph was even kind enough to cater to our sweet teeth (yeah, I know, that’s a little weird) in the “Tasty and Nutritious Treats” section. Some of my favorite recipes that I’ve tried so far (aside from the one I’m sharing with you today) include the “50/50 Meatballs with Blackberry Balsamic Glaze” and the “Saddleback Sweet Potatoes.” Absolutely yum. Check out the book on amazon! 

 

At some of you might of seen on my instagram last Sunday, I made a mini-feast of steak and veggie sides for dinner with my friend Don. I marinated the steak using the recipe from this book and it was so amazing that I was inspired to share. Hope you guys enjoy! Also, I thought I’d feature Steph’s gorgeous photography at the start of the post but you can see what my version of this dish looked like below. 

TENDER ASIAN-MARINATED FLANK STEAK
Ultra-tender beef with flavors of ginger, garlic and green onion
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Ingredients
  1. 1 lb (454 g) flank steak
  2. 2 garlic cloves, peeled and smashed
  3. 1” (2.5 cm) piece ginger, peeled and sliced into thin coins
  4. 3 green onions (2 oz [57 g]), white and light green parts, roughly chopped
  5. ¼ cup (59 mL) coconut aminos
  6. 2 tbsp (30 mL) lime juice
  7. 2 tsp (10 mL) dark sesame oil
  8. 1 tsp fish sauce
  9. 1 tbsp (15 mL) coconut oil
Instructions
  1. Combine all the ingredients except for the coconut oil in a plastic zip-top bag or a medium bowl. Cover and refrigerate for at least 2 hours. Longer is definitely better, up to 24 hours. Remove the meat and pat it dry. Discard the marinade.
  2. Heat a skillet to medium-high heat and add the coconut oil. When it shimmers, add the steak, and sear for 3 minutes until a golden brown crust has formed. Flip the steak and sear the other side for 3 minutes. Then turn the heat down to medium-low and cook until it’s to your preference, about 4 more minutes for medium.
  3. Let rest on a cutting board for at least 5 minutes before slicing. Cut into thin strips, against the grain (muscle fibers). It’ll be really tender that way.
Adapted from From The Performance Paleo Cookbook
Adapted from From The Performance Paleo Cookbook
Girl With the Hipster Glasses http://girlwiththehipsterglasses.com/
 asiansteak sundaydinner


 

Taking Sleep Seriously

In this crazy crazy world that we live in, many of us take our sleep for granted. While there is a ton of discussion about eating well and being physically active, less attention is given to the importance of sleep for living a holistically healthy lifestyle. I have always been about my sleep. The whole idea of sleep deprivation never even crossed my mind until I went to college and witnessed countless students slaving away over their laptops into the wee hours of the morning. Even in this environment, I refused to compromise my sleep and accepted my identity as the “square” who left the library by 10. While I generally have no qualms about leaving the party early in order to get my 7-8 hours, I have recently begun to think more about the quality of the sleep that I’m getting in addition to the quantity. Seven to eight hours each night is absolutely awesome but if you’re tossing and turning for 2-3 of those hours, it is likely that you’ll wake up still feeling unrested. Last year, I began taking steps to enhance the quality of my sleep by modifying my bedtime routine. Here are some of the things that I’ve found to be helpful.

Powering Down Electronics 30 Minutes Before Bed

This one is the one that most of us probably struggle with the most. I can generally turn my phone ringer off and be okay not staring at it before bed but convincing myself that there is something other than watching Netflix that I could be doing before bed is hard even on a good day. What I’ve found to be most effective for staying away from all of my screens before bed has been implementing a solid routine of 20-30 minutes that calms me down before bed and takes my mind off of all of the wonderfully enticing things that I could be doing on the internet. The following items are some suggestions for things that you could do to occupy yourself for 30 minutes without technology.

Set the Mood

Taking the time to set a bedtime mood goes a long way. It’s amazing how manipulating your environment in small ways can help prepare you for a better night’s rest. Put together a soothing playlist or turn on pandora to the “yoga” station and just mellow out. I also recommend lighting an incense or scented candle and making yourself a nice mug of herbal tea.

Tidy Your Space

I find it quite soothing to tidy my room a bit before bed. It’s amazing how much just 10 minutes of cleaning can do. I love waking up to a clean space so it’s not uncommon for me to put on my Smooth Grooves Playlist and fold and put away the bundles of clean laundry that inevitably end up closing in on my space.

Prepare for the Next Day

One really productive use of your technology-free time before bed is preparing for the coming day. This is usually when I put together my lunch, choose my outfit, pack my workout clothes, etc. Not only does it keep you from looking at screens, it also makes your mornings much smoother.

Yoga

I’ve found that working through some gentle flows really helps me relax both my body and my mind before getting to bed. It’s a great opportunity to reflect back on your day and work out the stresses that may have manifested in your body. It’s also a moment to begin contemplating your intentions for the next day. Stick to flows that aren’t super intense as the goal is to calm yourself rather than get your energy flowing. A few down dogs later, you’ll be ready for the ultimate savasana. Well…hopefully not “ultimate.” But a nice long (hopefully 8 hours!) savasana nonetheless.

Read a book…an actual book (or an old-school electronic reader with no backlight)

As a grad student I’m always whining about how I never have time to read for pleasure anymore. I have a few physical books lying around for beach-vacation purposes and a fair amount of books that I’ve purchased on Kindle that I haven’t started (or starting and only got 6% of the way through). Taking 30 minutes to read a bit of pleasure reading before bed has been a great way to let my mind wind down and to do something that it’s hard to make time for during other parts of the day. If you’re into food (and why shouldn’t you be), this could also be a great time to flip through cookbooks for ideas and meal planning. Beware not to do this if you’re prone to bedtime snacking. haha

Pamper Yourself

Most of us have some kind of bedtime routine that includes face-washing, teeth-brushing etc., which we come to see as a chore. Lately, I’ve been really indulging in this, allowing myself to take pleasure in being able to take care of myself in these ways. Instead of a utilitarian face-wash, I been giving my face a nice 3-5 minutes massage. My roommate is convinced that this is the secret to aging gracefully. I also take a nice warm shower, during which I do some deep breathing and gentle self-massage. It’s amazing how relaxing the simple things can be.  

Establish a Routine and Take Pleasure in It

No matter what your routine looks like, make sure you’re actively calming yourself before getting to bed. There is nothing worse than getting into bed only to find that you have tons of thoughts running through your head or tons of energy pulsing through your muscles. Take the time to breathe, to soothe yourself however you see fit, and get ready to take it all the benefits of a great night’s sleep.

 

Useful Links:

Pop Sugar – Sleep Tips

http://www.popsugar.com/fitness/Sleep-Tips-33284467

In Sonnet’s Kitchen – How to Get a Better Sleep

http://www.insonnetskitchen.com/how-to-get-better-sleep/

In Sonnet’s Kitchen – How to Create a Bedtime Routine

http://www.insonnetskitchen.com

Whole30 Journal Week 4

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Monday

8-9am // gym workout ( HIIT Training)

9:30am // Lamb Stew, ½ avocado, roasted sweet potatoes

3pm // chicken stew with apricots and almonds

8-9pm // Sculpt yoga

9:30pm // Beef kofte, side salad with artichokes and olives

 

Tuesday

8-9 // gym workout (25 min. machine cardio, few tabata strength rounds)

9:30am // lamb stew, roasted sweet potatoes, apple

2pm // leftover chicken stew with apricots and almonds

6:30-7:45pm // Flow yoga

8:30pm // —

 

Wednesday

6-7:30am // 2.5 mile run to Sculpt yoga

8am // plantain chips

9am // 2 egg scramble with spinach, 2 Applegate Organic beef hot dogs, ½ avocado, more plantain chips with tahini

3pm // lamb stew, ½ avocado, broccoli, plantain chips

8:30pm // (Not hungry, did too much snacking out of boredom) 1 Applegate hot dog, plantain chips (I can’t have these in the house anymore), parsnip fries, ½ apple, pumpkin seeds

 

Thursday

10:30-11:45am // Sweat yoga

1pm // 2 eggs scramble with onions and cherry tomatoes, side of roasted sweet potatoes, and 2 homemade sausage

7pm // Cod piccata, tomato and spinach salad, Caramelized Onion Soup

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Friday

6:30am // Breakfast scramble with 2 eggs, ground beef, cherry tomatoes, olives, and spinach, ½ avocado

12:15pm // Lamb Stuffed Bell Pepper, steamed broccoli with ghee, 1/2 avocado, small Fuji Apple

5:15-6:15 // Flow yoga

6:30pm // 2 egg scramble with Applegate Organics hot dogs, ½ avocado

Midnight // 2 slices bacon, pumpkin seeds, leftover caramelized onion soup

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Saturday

8:50-10:45am // 5.3 mile run to “Chill” yoga

12:00pm // roasted sweet potatoes, Applegate hot dog (to refuel post workout and hold me over for bigger lunch)

1:00pm // Butter chicken over mint cauliflower rice

7:00pm // Cod piccata, salad with olives and tomatoes, caramelized onion soup

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Sunday

9:30am // 2 scrambled eggs, broccoli,

11:30-1:30 // 2.5 mile run to yoga

2pm // Brunch at Restaurant // Steak and scrambled eggs with side of breakfast potatoes

6:30pm // Sardines, roasted brussel sprouts, ½ avocado, over greens and drizzled with olive oil

Whole30 Journal Week 3

IMG_5096Whole30 Week 3! Can’t believe it’s been 21 days!

 

Monday

7:00am // Bit of spaghetti pizza pie

8:45-9:30 // Gym workout

10am // chicken and olive tagine, japanese sweet potatoes

3pm // spaghetti pizza pie, 2 scrambled eggs with spinach, ½ sliced banana with coconut milk

8pm-9pm // Sculpt Yoga

9:30pm // salmon, warm sweet potato, red onion and spinach salad with tahini dressing, plus more tahini and dried apricots (I couldn’t resist)

 

Tuesday

8:30am // 2 scrambled eggs with leftover chili from Practical Paleo, and a side of steamed broccoli  

12:45-1:30 easy 30 minute walk around the track followed by a few yoga flows in the grass and some handstand practice. It’s such a lovely day! Had to take advantage of the sun!

2:00 pm // chicken olive tagine, Japanese sweet potatoes, particularly delicious apple

5:15-6:15 Flow yoga

7pm // —

 

Wednesday

6-7:30pm 2.5 mile run to Sculpt yoga

7:45pm // plantain chips (to hold me over while grocery shopping)

9am // 2 eggs scrambled with sweet potatoes, onions, spinach, garlic, 3 slices of bacon, ½ avocado

3pm // leftover spaghetti squash pie, ½ avocado

Lots of snackage (dried fruit, nuts, tahini, coconut milk over bananas, etc.)

8pm // (Restaurant) Asparagus spears, parsnip fries, poached salmon salad, duck liver pate

Notes: Lots of snacking today! I have dried fruit and tahini left over from recipes that I made last week and I can’t help but marry the two. Going to try to make a conscious effort not to give into sugar so much tomorrow.  

 

Thursday

8:45am // leftover chicken olive tagine with cauliflower rice and toasted slivered almonds

12:00-1pm // Spinning at Flywheel (with Nellie!)

1:30pm // (Restaurant) Grilled salmon, brussel sprouts, roasted potatoes

6:30-7:30pm // Chill yoga

8pm // —

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Friday

6:00am // Last bits of sweet lamb stew, 2 scrambled eggs, avocado

1:30pm // (Restaurant) 2 poached eggs, salmon, fruit

6:30-9pm Yoga (double session)

9:30pm // last of spaghetti pizza pie

 

Saturday

8:30-9:30am // 6-mile run

10am // 3 slices of bacon, 2 scrambled eggs, ½ pan drilled plantain, ½ avocado

5pm // lamb stew (different one from earlier in the week!), cauliflower rice, sweet potato and carrot fries

8pm // Way too much of this delicious soup (http://theclothesmakethegirl.com/2012/10/24/golden-cauliflower-soup/) + snacking. The weekends are my downfall.

 

Sunday

8:30am // A little golden cauliflower soup with toasted almonds, few bites of lamb stew, ½ banana with coconut milk

9:45-10:45am // Sweat yoga followed by Chill yoga (double session)

1pm // leftover chicken olive tagine, fried plantains, ½ avocado, yams and spinach

Random snacking while meal prepping for the week (i.e. some beets, some carrots, etc.)

7:00pm // Tahini salmon salad over greens

 

So this week, I’ve slipped a bit back into my snacking. Nuts be the death of me. Obviously, ODing on nuts is better than a lot of other things but I’m trying to get out of the habit of mindless eating, which is what generally happens with me and nuts. I have dried fruit and nuts in the cabinet for particular recipes but I can’t help but overindulge on the leftovers. I’m trying to reset a little in this final nine days. I won’t be buying any seeds or nuts during this week’s TJ’s trip. We’ll see how it goes.

Cookbook Review: Mediterranean Paleo Cooking + Slow-cooker Sweet Lamb Stew

IMG_5105IMG_5094So those of you who follow me on Instagram already know that I’m obsessed with this book. I got it right when it came out at the end of October and was fortunate enough to get my copy signed by the authors at their book-signing in San Francisco. It was great to hear Nabil, Caitlin, and Diane speak about the process of creating a cookbook and more generally about living the paleo life. They’re such inspirations and I absolutely adore their recipes!

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Of the recipes that I’ve tried, “Siva’s Meatball and Cauliflower” and the “Moussaka” are hands down my favorites. Simple ingredients and spices but so much deliciousness.

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This post has literally been drafted since back in October when I got the book but because of the crazy life that I live, I’m only now getting around to posting it. I can’t tell you how many of the recipes I’ve featured on my instagram at this point but I think I’m doing a great job at working my way through it. There are some things, mainly sweet things, that I’m excited to get into once I’m done with my Whole30 but there are a ton of dishes that are Whole30 compliant and nothing short of delicious that have been keeping my busy (note the insane number of post-its sticking out of the top). One such recipe this Sweet Lamb Stew. I don’t know what’s not to love about this recipe. Delicious tender lamb combined with the naturally sweet flavors of dried fruit, cooked down into a thick stew. Yum!

The cookbook provides a non-slow-cooker version of this recipe but since I haven’t tried it this way, I’m only posting the slow-cooker version. Plus, I’m obsessed with my crockpot so naturally, I want to show it some blog love.

Slow-cooker Sweet Lamb Stew
Serves 6
Sweet and savory lamb stew
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Prep Time
10 min
Total Time
10 min
Prep Time
10 min
Total Time
10 min
Ingredients
  1. 1/2 C dried prunes
  2. 1/2 C dried apricots
  3. 2 1/2 lb. lamb stew meat (I used a lamb neck roast. I didn't cut it up beforehand, just let it slow cook until it was tender and falling off the bone)
  4. 1 medium white onion, diced (or sliced, depending on preference)
  5. 3 sticks cinnamon
  6. 6 C broth (I used chicken but the original recipe calls for beef)
  7. 1 T grated orange zest
  8. 1/4 cup chopped fresh parsley or mint, for garnish
  9. salt and pepper to taste
Instructions
  1. Turn broiler on to high.
  2. Rub lamb with salt and pepper.
  3. Broil lamb until brown (about 5 minutes on each side)*
  4. Place browned lamb into slow cooker and cover with remaining ingredients, except the parsley.
  5. Let the slow-cooker work its magic.
  6. When the meat it tender to your liking, serve with parsley sprinkles.
  7. I recommend serving over mashed potatoes or cauliflower. Play around with the herbs in these dishes. Roasted garlic and mint cauliflower rice/mash is delicious!
Notes
  1. *If using smaller cut pieces, you can brown lamb in a large skillet over high heat instead of in the broiler.
Adapted from Mediterranean Paleo Cooking
Adapted from Mediterranean Paleo Cooking
Girl With the Hipster Glasses http://girlwiththehipsterglasses.com/

Whole30 Journal Week 2

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Here’s what I ate for week 2 of this thing. The blank spots are meals I forgot to write down. :/ I did remember to take more pictures this week though!

 

Monday

Snack // 7:30am // ½ banana

Workout // 8-8:30am // 4 mile run

Meal 1 // 9am // sweet potato, mushroom breakfast scramble

Snack // 1pm // orange, few almonds

Activity // 2-3pm // Post study sess walk/hike in Griffith

Meal 2 // 3pm // 5 mini Czech meatballs, sauerkraut, collard greens, plantain chips, ½ avocado

Workout // 8-9pm // Sculpt Yoga (It’s MLK day so I kinda took advantage and got in a lot of physical activity. Sue me)

Meal 3 // 9:30pm // jerk salmon bowl with cauliflower rice, roasted garlic, plantain chips, ½ avocado

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Tuesday

Snack

Workout // 8-9am // 45 minute lifting + bodyweight cardio (tabata)

Meal 1 // 9:30am // lamb curry sweet potato chili, warm broccoli salad

Meal 2 // 2:30pm // leftover czech meatballs, avocado, apple

Workout // 6:30-7:30 // Flow yoga

Meal 3 // Salmon with homemade pesto over cauliflower rice with side of steamed broccoli with ghee

 

Wednesday

Workout // 6-7:30 // 3 mile run to Sculpt yoga

Snack // plantain chips

Meal 1 // 8:30am // 2 eggs scrambled in ghee with mushrooms and dill, 2 homemade chicken sausage, sweet potato and carrot fries

Meal 2 // 2:30pm // Restaurant: Cobb salad without dressing, side of brussel sprouts with bacon

Meal 3 // leftover korean short ribs (pictured), sweet potato and carrot fries, plantain chips with tahini, 2 dried apricots

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Thursday

Meal 1 // 2 egg scramble with Applegate Organic hot dogs, mushrooms, and dill (pictured), parsnip fries

Meal 2 // Chicken and Olive Tagine from Mediterranean Paleo Cooking

Meal 3 // —

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Friday

10:15- 10:45am // Quick lower body lifting workout

11:30am // Sweet Lamb Stew, ½ apple, mashed sweet potatoes and parsnips

2:30pm // —

6:30pm – 7:30pm // Sweat yoga

8pm // —
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Saturday

8:00am // 2 eggs scrambled with ghee, spinach, and mushrooms, leftover short ribs

10:30-12:00 // 2.25 mile run to Sweat yoga

2:30pm // Sweet Lamb Stew, Fried plantains, avocado  

6:00pm // Butternut squash chili

 

Sunday

7:30am // 2 eggs scrambled with ghee and spinach

9:45-10:45 SWEAT Yoga

1:00pm // Spaghetti squash pie from PALEOMG, avocado

4:30-7 Double Flow and Restorative Yoga Session

8:15pm // Butternut squash chili, sweet potato and carrot fries, homemade decaf latte with coconut milk

Sweet Potato Dill Breakfast Scramble

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Those of you who know me, know that I have a weird relationship with eggs. I’m sure it’s come up in some capacity on the blog but I thought I would make sense to discuss it seeing as how I’m posting an egg-focused recipe. 

Growing up, I never ate eggs. I just wasn’t into them. I would try some of my mom’s every now and then just to see if my taste-buds had changed their minds but that was never the case. As I became more food conscious and started seeking protein sources, the health benefits of eating eggs started jumping out at me. They were often a part of the post-workout meals of my favorite fitness bloggers and generally the main ingredients of the healthiest options on brunch menus. About a year ago, I opened myself up to egg whites. I would buy them in the little carton, season the hell out of them, and eat them along with the other components of my breakfast. I got into it and started adding veggies to change it up and mask the flavor (I soon came to realize that egg whites have no flavor, haha).

After deciding to stick with the paleo principles of eating after giving it a try last spring, I began to rethink my attitude towards eggs, particularly the yolk. Yolk is weird. Let’s face it. Whether you hate it or love it, it’s weird. Aside from finding yolks to be odd in nature, I was also under the belief that they weren’t all that good for me. While egg whites are hailed for their high protein/low fat profile, egg yolks are often negatively associated with cholesterol. After doing a bit of research, however, I came to realize that egg yolks, like other nutritious components of food (i.e. fat) had been wrongfully vilified. Eating foods with cholesterol doesn’t give you the condition that we know as “high cholesterol.” Furthermore, egg yolks contain so many more important vitamins and minerals, none of which are found in the whites alone. Who kind of health food nerd would I be to miss out on something so nutritious?

 

Dill Sweet Potato Breakfast Scramble
Serves 1
Simple delicious breakfast scramble
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Ingredients
  1. 1 TBL cooking fat of choice
  2. 1/4 lb ground meat of choice (optional)
  3. 1/4 cup white onion, diced
  4. 1 clove garlic, minced
  5. crimini mushrooms, chopped
  6. 1 small sweet potato, peeled, cut into small dice
  7. salt and pepper, to taste
  8. About 1/2 tsp dried dill, divided (I didn't actually measure this so play around with it)
Instructions
  1. Heat cooking fat in non-stick pan over medium heat.
  2. If using meat, add meat to the pan and brown (cook until no pink is visible). You may want to add some fat to the pan depending on the fat content of the meat that you're using.
  3. Once meat is browned, remove meat from pan and place in a bowl on the side. Leave some of the meat juices in the pan if you're into that (I am).
  4. If necessary, add more cooking fat. Add chopped onion, garlic, and mushrooms and saute for 2-3 minutes.
  5. Add sweet potatoes to skillet along with salt, pepper, and 1/4 tsp of dried dill and cook for about 5 minutes, stirring every minute or so.
  6. If using meat, add meat back into the pan and cook for another 2 minutes or so.
  7. Combine eggs, salt, pepper, and remaining dill in a bowl and scramble with a fork.
  8. Move the contents towards the edges of the skillet, forming an empty space in the middle of the pan.
  9. Add the scrambled egg in the empty space that you've created, allow to sit for 1 minute and then scramble in with other ingredients. You should also simply cook the egg by itself and place it on top or on the side of the cooked veggies. It's yum either way.
  10. Drizzle with lemon juice if that's your thing.
Girl With the Hipster Glasses http://girlwiththehipsterglasses.com/

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