Tuesday, December 20, 2016

Burgers with an Eggplant Bun

Burgers with an Eggplant Bun

  • 1lb Lean Grass Fed Ground Beef
  • 1 Onion
  • 1 Medium Sized Eggplant
  • Tomatoes
  • Avocado
  • Lettuce
  • Fresh Jalapenos
  • Salt and Pepper
-Cut eggplant into thick slices, salt and pepper and set aside 
                                          (this will help pull out extra moisture)
-Chop onion, saute with olive oil salt and pepper over medium heat until onions translucent
-Make 4 hamburger patties, season with spices of your choice and grill until cooked
-Grill eggplant slices 
-Stack away!! Using the eggplant as buns, assemble hamburger with tomatoes, lettuce, avocado, jalapenos, onions and hamburger
-Makes 4 hamburgers with eggplant buns

-Enjoy this variation on a classic!

*Whole 30 and paleo compliant*



Saturday, November 19, 2016

Hit the Trails... or a Busy Day




Quick Trail Mix

  • Dried fruit: berries, mango, coconut, raisins
    • Be sure to read the labels and find a mix without sugar added, fruit is sweet enough on its own
  • Nuts: walnuts, almonds, cashews, macadamia 
    • These add the protein you need to power through any busy moment
  • Seeds: Pumpkin, sunflower, pine nuts





-Mix all of your ingredients in a large container
-Portion them out in small containers or bags
-Enjoy this yummy recipe and the energy that comes with it

Trail Mixes are a terrific snack or meal on the run! These ingredients are packed full of protein but also high in calories, so be mindful of portions.





Saturday, November 12, 2016

No Sugar, All Spice

Image result for spices

No Sugar, All Spice: Whole 30 Experience

Hey Friends! I have survived 2 weeks of Whole 30 and here is what I've learned so far....

-WHOA ADDED SUGAR:
Part of the plan is to eliminate all added sugar.... honey, Stevia, high fructose corn syrup, all of it. Everyone who knows me, knows my weakness is CANDY so naturally my sugar monster was very very unhappy being cut off from all sweets. I felt grumpy, tired, craving anything sweet. Thank goodness this has calmed down.... for the safety of those around me! :) 

More importantly, this has opened my eyes to all the places sugar is hidden in foods. Walking through the grocery store I was shocked to read sugar in some form added to so many foods! Dill relish...soups.... sauces... and even my beloved hot sauce. This was also eye opening to my mom who says she "doesn't do sweets," when I asked her to read the ingredients off of foods in their refrigerator. 

Yummy Whole 30 Brunch
- Planning for success: Week one I was pathetic at prepping for Whole 30. Daily I was the hangry resident walking through the cafeteria full of carbs, dairy and minimal Whole 30 choices. Last weekend was full of preparing grocery lists, shopping and meal prepping to prevent another long week at work. Having premade meals and snacks not only made this experience doable, it made it enjoyable. This has also helped me save money by limiting my coffee shop stops and eating most meals out.
Beet and Cucumber Salad

-Being Mindful: Failure to prep also made me realize why I had been making poor diet choices in the past. I was so used to grabbing whatever was around without a single thought. The past two weeks has forced me to slow down, think and really pick foods based on what my body needs. This is by far the most valuable part of Whole 30. Taking the extra time to read a label or ask what is added to the foods I am about to eat is something that I will incorporate into my daily living long past these 30 days. 

Image result for emeril lagasse bam meme-SPICES!!: Everything I've learned so far has lead me to cooking from scratch in order to be compliant with the guidelines. With this said, I have fallen in love with spices. From making my own red sauce, curry lamb meatballs, sprucing up black coffee with cinnamon and even mixing up my own salad dressings. I can not wait to keep adding new fun spices to every meal. They have added the extra kick to each meal... not to mention I feel like Emeril every time I add them.

XO
Samantha

Curry Lamb Meatballs over Vegetables in Red Sauce 


Tuesday, November 1, 2016

Sick and Tired of Being Sick and Tired

Image result for Let food be thy medicine and medicine be thy food

"Sick and tired of being sick and tired." 

This is a silly phrase my dad says, but more importantly it is a very real message I have heard patients express. People present to the doctor with a laundry list of symptoms. The most common include (but NOT limited to): fatigue, pain, diarrhea/constipation, weight gain, sleep issues, headaches, stress, anxiety. All of these are serious symptoms that debilitate their days and ruin their quality of life. 

I feel terrible and want to help... but what is the cause?

Digging deeper into every patient's problem, there are always a few common qualities. 
-Sleep habits: irregular bed times, LOTS of screen time prior to bed, caffeine into the wee hours of the night, and long daytime napping. 
-Life Stress: work, bills, relationship conflict and no "you time" to decompress, relax or enjoy an activity
-Diet: eating on the run, eating out, skipping meals, snacking all day, alcohol, caffeine, processed foods and minimal water.

SPOILER ALERT: there is no magical pill to fix it all overnight. I am always stumped on what habit to tackle first and how to convince my patients they NEED to care for themselves. 

With all of this said, I looked at my own life. Fatigued- YOU bet I am! Sleep habits- Terrible. (thanks residency) Diet- NEEDS an overhaul.

Today it is time to lead by example and make changes. My plan......Whole 30: google it! I am not a spokesperson or even know that much about the program, but the idea of eating REAL food for 30 days sounds like a terrific idea. Goodbye dairy (my skin will thank me #acne), sugar (everyone knows my candy addiction), grains, alcohol (I hear the gasps now) and legumes. 

Difficult? Sure it will be hard, but who am I to encourage my patients to make difficult lifestyle changes without doing it myself.

Be on the lookout for my weekly updates and new recipes that fit the program's guidelines. 
XO


Sunday, October 30, 2016

Curry Honey Roasted Vegetables

Curry Honey Roasted Vegetables
  • 2 Sweet Potatoes
  • 1 Bunch of Radishes
  • 3 Beets
  • Spices: Cumin, Crushed Red Pepper, Coriander, Turmeric, Cayenne Pepper, Onion powder, Salt, Pepper
  • 3 Tbls Honey
  • 3 Tbls Olive Oil
-Preheat oven to 400 degrees
-Mix spices to taste (about 1 tsp each)
-Peel sweet potatoes
-Slice vegetables into chunks
-Mix spices with honey and olive oil
-Drizzle mixture over vegetables
-Bake for 20-30 minutes, flip vegetables after 15 minutes

Enjoy!







Sunday, October 23, 2016

Buffalo Chicken Bake

Buffalo Chicken Bake
  • 1 Spaghetti Squash
  • 3 Boneless Skinless Chicken Breasts
  • 1 cup Carrots Chopped
  • 1 cup Celery Chopped
  • 1/2 Onion Chopped
  • 1/2 cup Blue Cheese
  • 1 cup Fat Free Sharp Cheddar
  • 1 cup Hot Sauce
  • 1 cup fat free milk
  • 3 tbls Garlic
  • Olive Oil
-Roast Squash: cut it in half, scoop out the seeds, drizzle with olive oil and microwave for 5-8 minutes or bake 350 degrees for 45 minutes until soft
-With a fork, scrape squash into "noodles"
-Cook chicken and shred or chop into small pieces
-Preheat oven to 400 degrees
-Saute carrots, onion,  celery and garlic until soft
-Stir in chicken, hot sauce and milk
-Fold mixture and blue cheese into squash
-Spread into 9x13 dish
-Top with cheddar cheese
-Cover with foil and bake for 30-40 minutes until bubbling and top has browned
-Let stand before serving

-Enjoy!



Sunday, October 9, 2016

On Sundays We Brunch

Kale Quiche
Crust:
  • 1 cup oat flour, or any flour
  • 1/4 cup oil: olive, canola, vegetable
  • 1/4 cup ICE cold water
  • 1/4 cup flax seed
  • salt, pepper, spices of your choice: oregano, parsley, garlic
Filling
  • 7 eggs
  • 1/4 cup cold milk: soy, coconut, almond
  • 1/2 cup onion sauteed 
  • 2 cups kale finely chopped
  • Turkey bacon 
  • 1 cup fat free sharp cheddar

-Preheat oven to 400 degrees
-Spray and flour 9 inch pie pan
-Whisk together oil and cold water
-Stir in flour, flax seed and spices
-Pat dough into pan
-Whisk eggs and milk
-Stir in kale, onion, cheese and bacon
-Pour filling over crust
-Bake 20-25 minutes
-Let cool in pan 10 minutes before removing

Enjoy!