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!



Sunday, October 2, 2016

Bacon Guacamole Poppers

Bacon Guacamole Poppers

  • Jalapenos
  • Turkey Bacon
  • Avocado
  • Onion
  • Garlic
  • Lime Juice
  • Sea Salt
  • Pepper
  • Parmesan Cheese
-Preheat oven to 400 degrees
-Slice peppers in half and scoop out seeds
-In a bowl mix avocado, onion, garlic, lime juice, salt and pepper
-Stuff peppers with guacamole
-Wrap piece of turkey bacon around pepper and secure with tooth pick
-Spinkle with parmesan
-Bake 15-20 minutes

-Enjoy!

Saturday, September 17, 2016

Stuffed Fiesta Peppers



Stuffed Fiesta Peppers
  • Bell Peppers
  • 1 can black beans
  • 1 can chickpeas
  • Taco Seasoning
  • Tomatoes 
  • Jalapenos
  • Shredded cheese
  • Toppings: lettuce, avocado, olives, salsa, Greek yogurt, Lime



-Preheat oven to 400 degrees
-Slice bell peppers in half and clean out seeds
-Dice jalapenos (Tip: scooping out the seeds will remove some of the heat) and tomatoes
-Mix together black beans, chickpeas, seasoning, tomatoes and jalapenos
-Stuff bell peppers with mixture
-Top with cheese
-Bake for 20-25 minutes or until peppers are soft and cheese is melted
-Top with your favorite toppings

Enjoy!





Sunday, July 17, 2016

Pumpkin Pizza



Pumpkin Pizza
Pumpkin Pizza Crust:
  • 1 1/2 cup Oat Flour
  • 3 tbl Ground Flax Seed
  • 1/2 tsp Baking Powder
  • 1 cup Pumpkin Puree
  • Spices to taste: Salt, Pepper, Oregano, Basil
-Preheat oven to 400 degrees
-Lightly spray parchment paper over a baking sheet and set aside
-Mix together oat flour, flax seed, baking powder and spices
-Stir in pumpkin puree, combine into a dough
-Press dough into a 8-10 inch circle, build up crust around edges
-Bake for 20 minutes



Pesto:
  • 2 cups Fresh Basil Leaves
  • 2 tbl Minced Garlic
  • 2/3 cup Extra Virgin Olive Oil
  • 1/4 cup Pine Nuts
  • Salt and Pepper to Taste
-Combine ingredients in blender or food processor until smooth
-Top crust with pesto and store remainder in refrigerator

Toppings: This is where you can have fun! Pick your favorite toppings.
-Artichoke hearts
-Tomatoes
-Shredded Mozzarella
-Black Olives
-Chopped Basil

-Top pizza and bake until cheese melted

Enjoy!






Friday, July 15, 2016

Put the Lime in the Coconut


Put the Lime in the Coconut 

  • 1 can Unsweetened Coconut Milk
  • 1/2 cup Unsweetened Shredded Coconut
  • 2-3 Limes
  • 1/2 cup Water
  • Popsicle Mold
-Mix together coconut milk, shredded coconut and water
-Zest and juice 1-3  limes into mixture
* Add lime juice and zest to taste
-Pour into mold and freeze for 2-3 hours or until solid
-Warm mold with water for 30 secs to ease removal of popsicle

Enjoy!




Monday, April 25, 2016

Muscle Muffins

Cinnamon Protein Muffins
  • 2 cups Oat Flour
  • 1/3 cup Sugar or Sugar Substitute
  • 4 tsp Baking Powder
  • 1/3 cup Vegan Protein Powder (or protein powder of your choice)
    • Warning: Whey protein can bake into a cardboard texture... so avoid whey
  • 1 tbl Cinnamon
  • 1/2 tsp Sea Salt
  • 1 cup Coconut Milk
  • 1/2 cup Vegetable Oil
  • 2 Eggs
  • 1 tsp Vanilla 
  • Cinnamon and Walnuts to top
-Preheat oven to 375 degrees
-Spray muffin tin 
-In one bowl mix together flour, sugar, protein, baking powder and salt
-In another bowl mix milk, eggs, vanilla and oil
-Combine wet into dry ingredients
-Divide into muffin tin, top with cinnamon and walnuts
-Bake for 15-20 minutes
-Enjoy!


Sunday, March 27, 2016

Rabbit Food

Carrot Bread

  • 3 cups of Oat Flour (Easily made by blending oats in blender)
  • 1/2 cup Granulated Sugar or Sweetener
  • 1 1/2 cup Coconut Milk
  • 1 1/2 Tbl Baking Soda
  • 1 pinch of Sea Salt
  • 1/3 cup Finely Grated Carrots
  • 2 Eggs
  • 1 tsp Vanilla
  • 1/2 cup Peanut Butter melted
  • 1/4 cup Chopped Walnuts
  • 1/4 cup Coconut Flakes



-Preheat oven to 350 degrees
-Spray Bundt or 9x9 pan with non-stick spray
-In a small bowl whisk together milk, eggs, vanilla
-In a large bowl mix dry ingredients
-Add liquids into dry and stir until well mixed
-Pour in melted peanut butter
-Fold in carrots, coconut, and walnuts
-Pour batter into pan and bake for 25-35 minutes
-Remove from oven and allow to cool
-Top with coconut, carrots and walnuts
-Enjoy!


Monday, February 15, 2016

Lean Turkey Chili

Lean Turkey Chili
  • 1 lb Lean Turkey
  • 1/2 Onion Chopped
  • 1 can Black Beans
  • 1 can Chickpeas
  • 2 cans of Crushed tomatoes
  • Spices, 1 tbl each: cumin, crushed red peppers, chili powder, cinnamon
  • 3 tbls crushed garlic
  • 2 tbl Olive Oil

-Over medium heat, cook turkey and onions in olive oil
-Add spices into mixture
-Mix all ingredients into crock pot
-Cook on high heat for 4 hours, stirring occasionally
- Top with avocado, shredded cheese, Greek yogurt
-Enjoy





Sunday, February 14, 2016

Baked Onion Rings

Baked Onion Rings
  • 1-2 Large White Onions
  • 1 cup Panko
  • 2 Eggs
  • 1/2 cup Whole Wheat Flour
  • Spices to taste (pepper, cayenne, garlic powder)


- Preheat oven to 450 degrees and line baking sheets
-Cut onion into rings
-Mix spices into flour
-Whisk eggs in small bowl
-Dip onion rings into flour then egg and lastly cover with panko
-Bake for 15-20 minutes until crispy
-Enjoy!


Tuesday, February 9, 2016

Spinach Balls


Spinach Balls
  • 6 cups of Raw Spinach
  • 1/2 cup Low Fat Cheddar Cheese
  • 1 cup Panko
  • 3 Eggs
  • 2 tbls Parsley
  • Pepper to taste
-Preheat oven to 350 degrees
-In large bowl, microwave spinach for 3 minutes, until soft (spinach cooks down to an impressively small size)
-Squeeze all excess liquid out of spinach 
-Coarsely chop spinach
-Mix together spinach, eggs, cheese, panko and spices
-Roll mixture into 1/2 inch balls
-Bake for 20 minutes until golden brown
-Enjoy dipped in greek yogurt or hummus!






Sunday, February 7, 2016

Buffalo Bites


Cauliflower Buffalo Bites


  • 1 Head of Cauliflower
  • 3/4 cup Hot Sauce
  • 1 Tbl Butter, melted
  • Pepper to taste



-Preheat oven to 400 degrees
-Spray or line baking sheet to prevent sticking
-Cut cauliflower into florets
- In large bowl with a lid, add ingredients
-Secure lid and shake until cauliflower is completely coated
-Bake for 15-20 minutes or until crispy and dry
-Dip in Greek yogurt ranch or blue cheese dip
-Enjoy!




*Warning: Your kitchen will smell like hot sauce during baking!*

Healthier Game Day Treats



Happy Game Day!!! If you are like me, today is not Super Bowl 50, but instead Beyonce Bowl 2. Today is about cheering for your team, watching commercials, enjoying the halftime show and most importantly EATING. The classic game day foods will be all around and most likely not the healthiest options. Enjoying in moderation is always key, see my blog on portions, but wouldn't it be nice to have a few more healthier dishes beside that veggie tray to enjoy without feeling guilty?

I spent the morning whipping up some very simple recipes that are healthier versions of classic game day foods. The flavors are bold and spicy. 

Starting line up: Appetizers are the champions of super bowl food. Finger foods and dips win the ring every year.  I have created three baked appetizers that are built to dunk in your favorite dips.



Baked Onion Rings: A classic onion ring is greasy and fried, but these! They are crispy, baked and made with  whole grain panko instead of batter. Paired with a chipotle Greek yogurt dip, spicy mustard or simple ketchup, these will be devoured.


Spinach balls:  Hidden greens inside these bite size yummies is key. I paired them with hummus.  RECIPE HERE



Buffalo Bites: Everyone craves hot sauce while watching the game, but the battered fried chicken wings will leave you feeling heavy. Mixing the same spicy sauce over cauliflower is a lighter option packed full of fiber. Dip them in a cool Greek yogurt ranch to get same taste of wings without the fat. RECIPE HERE



Half-Time show: Dipping and dunking appetizers is part of the fun while watching the game, but it often leaves me feeling unsatisfied and searching for "real food."  Most parties I have been to have pizzas as the main meal, but instead I made a lean turkey chili. The lean protein in the turkey will help you feel full and satisfied, and adding toppings helps individualize each bowl.



Hope you enjoy these recipes during today's game. GO BEYONCE!!!