Taco Tuesday with the Elimination Diet! Ground Turkey and Cauliflower Rice Bowl

Well I'm at it again, this time with so much exciting stuff to share.  Watch for post in the near future of my journey with the Cleveland Clinic Functional Medicine Department, the Elimination Diet, being 50 and beating chronic pain, inflammation and overall bad health.  I'm just in the beginning of my journey so I don't want to tell you too much yet.  What I can tell you is I feel the best I've felt in years, the pain in my neck, back and knee is the least it's ever been, I've dropped 12 pounds, I sleep better, think better and have the most energy I've ever had in my life.

But enough with that, here's today's recipe and blog about my Taco Tuesday and getting back to being compliant after the holidays.

Ground Turkey and Cauliflower Rice Bowl. 

Here are the two websites that were inspiration for my own creation.

https://www.slenderkitchen.com/recipe/turkey-taco-and-cauliflower-rice-skillet

https://therealfoodrds.com/homemade-taco-seasoning-whole30/


What I like about this meal is you can make it, stay compliant and feed your family.  Or in my case my husband.  Just use cheese, taco shells and other taco toppings they like.  Add some corn chips and you've got a taco meal.

I took a head of cauliflower and cut the tops off into small pieces.  They don't have to be real small.  I leave most the the pieces the size they are when I cut them off.  Placed them in glass casserole, covered with plastic wrap and microwave it about 4 minutes.  This gets them steamed, but not so soft they mush.  Once cooled a bit, rice it in a food processor or mash with fork the best you can into rice like pieces.

Start your ground turkey.  I used one pound.  Heat pan, add 1 Tbs EV olive oil to hot pan.  Add turkey and chop up.   Cook in skillet until halfway cooked, add one chopped onion.  (any yellow sweet onion will do)  Continue cooking until all liquid is absorbed and turkey is cooked and onion is translucent. (clear and soft)

Add the riced cauliflower and mix everything up.

Add about 2-3 tablespoons of homemade taco seasoning The website above has what I made, or you can use a packet of taco seasoning.  Just watch the salt content of most pre-made seasonings.  I've learned making my own is super easy and I control the sodium that way.   Add salt and pepper to taste and if needed about 1/4 cup water to allow for the spice to blend into everything. Let it cook just a couple minutes until the liquid is gone.

It should resemble taco meat.  With the cauliflower it reminds me of ground beef with beans mixed in.  Regardless of the look, it taste just like tacos with a rice/bean texture.  I topped it off with fresh salsa.  If I wasn't so lazy I would have made some fresh guacamole.

Be creative with the add on's.  This was a super easy, super quick delicious meal. 

You'll need:

1 head of cauliflower
1 lb of ground turkey
1 medium yellow onion
olive oil
Taco Seasoning (homemade or packaged)
Salt & Pepper to taste
Toppings of your choice, cheese, guac, lettuce, chips, black olives, what ever you fancy! Dress it up and enjoy!

Baked Spaghetti Squash with Chicken and Spinach

Baked Spaghetti Squash with Chicken and Spinach 

https://lexiscleankitchen.com/italian-style-spaghetti-squash-bake/

The link above is the inspiration but I really just threw similar stuff together and it was delicious.

The first thing with the recipe was, too much effort in adding spices and sauce.  I found a good marina sauce that has no added sugar. (Carrabbiata Spicy Marinara)  It was more expensive then your average sauce, but worth it in taste and it was in compliance with the elimination diet program.

I  baked the spaghetti squash first.  I cut the squash into rings which made more complete strands, which gives it a little more "real" noodle effect.  http://www.youngandrungry.com/spaghetti-squash/

I boiled the chicken because that was faster and less messy then grilling or baking.  I also used the chicken tenderloins rather then breasts.

While those cooked, I chopped an onion and some garlic.  Next added some olive oil to a hot pan and sauteed the onion first, then added the dried mushrooms for a few minutes.  Added a bunch of spinach with the garlic and sauteed until the spinach was wilted.  (1-2 minutes)  Turned off the heat and added the jar of sauce. 

Bring it all together in a casserole.  Cover and bake in a preheated 375 degree oven.   I baked it for a good hour or more.  I also would recommend taking the lid off for the last 30 minutes to help the liquid evaporate.  Let the sides get brown and bubbly.

This is a great meal for easy travel and reheating.

Watch soon for my blogs about the Elimination Diet!

Cinnamon Apple Quinoa Breakfast

This is a great chilly morning porridge.  It makes for a great alternative to oatmeal and has just enough sweetness you could serve as a dessert!!

I will be making this again, trying different flavors such as nutmeg, or adding bananas. (when I can eat bananas again).

The honey was a nice addition of sweetness.  Apples were cooked perfect.  I cooked almost exactly 25 minutes after it boiled.  Super low heat for simmer and I kept the lid closed until the time was done.  

Here is the inspiration
https://www.simplyquinoa.com/cinnamon-apple-breakfast-quinoa/

Ingredients

• 1/2 cup quinoa
• 1 1/2 cups water
• 2 large apples
• 2 teaspoons cinnamon
• Honey

Instructions

Peel and core both apples. Chop them into bite-sized pieces.

Add quinoa, water and apples to a sauce pan. Bring to a boil, cover and reduce to simmer for 20 – 25 minutes. The apples will be soft and the quinoa will have absorbed the water.

Stir in cinnamon and transfer mixture to two bowls.

Drizzle with honey and sprinkle with additional cinnamon (if desired). And enjoy!

    

NUTRITION FACTS
Serving Size
Amount Per Serving	As Served
Calories 279kcalCalories from fat 27

% Daily Value
Total Fat 3g	5%
Saturated Fat 0g	0%
Sodium 12mg	1%
Carbohydrate 60g	20%
Dietary Fiber 10g	40%
Sugars 23g
Protein 7g

Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie n

Blueberry Bliss Balls (BLUE BALLS)

Blueberry Bliss Balls  (or blue balls)

Here's the inspiration  I used;

https://physicalkitchness.com/3-ingredient-paleo-blueberry-bliss-balls/

I made two batches. Both with frozen blueberries.  I am not recommending this as the flavor of true blueberry cannot really be tasted.  I am going to make another batch with fresh blueberry and am banking on improved flavor.

The first batch I followed the recipe and it was too mushy.  I had to add more coconut as I was rolling them to keep them from being a sticky mushy mess.

The second batch I added more coconut flour and cashew butter.  It improved texture in the food processor and was easier to form balls.  I also added a bit of vanilla extract to improve the flavor. 

I'm finding them to still be lacking in flavor.  Jessica tried them today and suggested adding a pinch of nutmeg.  I'm going to try it next batch.   If it works and I like it, I'll update the blog.

Ingredients

• 1 cup fresh blueberries  (I used frozen, thawed, but am not recommending)
• ½ cup unsweetened, shredded coconut
• 2 tablespoons cashew butter (I buy fresh from the farm market)
• optional: coconut flour (roughly 2 tablespoons)

I added a splash of pure vanilla extract and used the coconut flour in both batches.

Instructions

1. Combine the fresh blueberries, shredded coconut, and cashew butter in a food processor and blend until well combined
2. If the blueberries used are ripe and very juicy, you will likely need to add roughly 2 tablespoons of coconut flour to make the balls moldable
3. Scoop out the mixture and roll into balls. The mixture will be slightly wet, yet still able to hold a ball shape
4. Refrigerate for at least 5-10 minutes before serving. If desired, roll the balls into more shredded coconut after they've chilled a few minutes
5. Store in the refrigerator

A brief moment with the Keto Lifestyle and good story a bus driver named Larry

Oct 2017 update, I failed the Keto program, mostly because I just wasn't there yet.  I wasn't ready for a change in diet lifestyle again.  But this blog was drafted and it's a good story so I'm posting it now. 

It's been a while since I've blogged. Of course I decided to blog because I'm on a new adventure!  I know you are surprised right?  But the world is going crazy over the "Keto" diet.  Short for Ketogenic Diet.  There is nothing new about this diet, it's been around for years. It's been used with great success in treating things such as childhood epilepsy and other neurological illnesses such as Alzheimer and even brain tumors. It can be extremely beneficial in treating diabetes and obesity. Now if you stop and think for a minute about the common thread in all the research out there on treating illness.  The common thread you'll find always comes back to food.  What we put in our bodies for fuel.  You've heard the saying, "you are what you eat".   With the help of the internet and social media, the world is finally getting the message. And some people are doing something about it.

A quick story.  About 20 years ago (give or take) there was an employee of mine.  Larry Burgess.  I'll never forget him.  Larry was diagnosed with Pancreatic cancer, stage 4 or 5.  Or whatever stage is the "good luck buddy you are going to die and soon because there's nothing we can do for you" stage.  20 years ago Cancer was a death sentence.  The Internet was not a "thing" and obtaining resources for information was very different then it is today.  What Larry did back then was considered radical.  The medical industry had a hold on Cancer, making a bazillion dollars in the treatment of it.  You didn't dare seek "alternate" treatments because well, that was just crazy.  But Larry did.  He found holistic doctors that were going to treat his cancer differently.  He didn't take chemo or radiation.  He did't take medicine.  He changed his diet.  He stopped eating what the world provided.  You know the stuff, low fat, high sugar, processed foods that were all the rage back then.  He changed his diet to nothing but super greens.  They were not popular like they are today. kale, collards, spring mix, Swiss chard and the like. These greens were something those radical, organic crazy people ate.  You know the ones who only wear cotton. He had to buy them at organic health food co-ops because the stores didn't carry them.
Larry only drank his meals for months. He had a juicer.  You know the one that almost every health conscious person has in their kitchen today?  After months of drinking juice from organic greens he introduced whole greens and began eating salads and other organic vegetables.  Basically he went more vegan then I think vegans go and at some point he actually looked a little green.   

Now stop here for a minute. Does any of this sound familiar? It sounds like some very popular ways of eating today doesn't it?  You are thinking of course it's whole food eating, it's juicing.  It's what goes on as the normal thing today.  But let me remind you, back then, 20 years ago, it was not the normal thing. He was crazy.  The medical industry turned their back on him because he wouldn't do the traditional treatment for Cancer.  They told him you are going to die, in months, maybe weeks.  He was forced to go "underground" as he referred to it back then.  Underground meant traveling hours to see doctors, going to health food stores that were not common so they were hard to find. Getting vegetables for only organic co-ops because  you couldn't by them in the grocery stores.  It meant getting research and information through books and other media that could be keep on the down low.   I watched him live another 5 plus years, I watched him get married, and during all this he traveled all over America (he drove tour bus).   I always thought what he did was amazing. What I didn't realize back then was just how amazing.  I think back and can truly appreciate the commitment this man made to change the course of his direction and improve his condition just to live a few more years.

After reviewing my site I noticed it gets a fair amount of views.

Which it awesome!  

I pretty much use my site as a recipe book.  Which is also awesome.  A collection of my favorite things to eat that are healthy and good for you!  A collection of ideas and goals.  And of course a history of progress, events, injuries, feelings, failures and successes.   I hope you enjoy it and please comment if you've tried something or would like more information about something I've done, cooked, or am doing. 

Oopsie Bread - Great alternative for sandwiches!! No Carbs

About three months ago I ventured into the "Keto" program.  I won't spend explain it on this post, but I will on others.   It's been used for years to treat diabetes and severe brain disorders such as epilepsy. With Paleo fading, Keto is picking up popularity.  So why not give it a try!!  The basics of Keto......High Fat, Moderate Protein and little to no carbs.  Eat Cheese it says, OK. Eat high fat foods like butter. OK. Eat proteins but don't skimp on cutting off the fat. OK.  Eat Bacon.....need I say more.

During my research on Keto I came across the Oopsie Bread recipe.  I already tried Cream Cheese pancakes that were to die for, so how can the bread be bad if it's made with cream cheese also?   It was super easy and super delicious.  Like with any food we're making healthier, if you think you are going to eat bread when  you bite into it, you'll be disappointed.  But it does have good flavor and the consistency is great for eating things like a hamburgers or if you want a tuna salad sandwich for a change.    This morning I had an open faced fried egg sandwich with mashed avocado spread on the oopsie bread before I placed the egg on it.  

Crazy easy.  I took three large eggs and separated them.  I put the egg whites in my counter top mixer, added 1/8 tsp cream of tarter and turned it on with the whip.  Then I took the hand mixer and mixed together the egg yolks and 3 oz of cream cheese.

You have to let the whites beat a good 4-5 minutes and make sure they are forming firm white peaks.  Then fold in the egg yolk and cream cheese.  Careful not to "mix" to much as you'll break down the whites.  Just fold in with a spatula until combined.  Spoon onto a greased cookie sheet and bake 30 minutes on 300 degrees.

Don't over cook.  I had one a little crumbly on the edge that clearly cooked more cooked then the other ones.

Let sit and then place on cooling rack, let sit overnight or a few hours.  Store in Ziplock with paper towel to keep them from getting moist.

Enjoy!!

http://yourlighterside.com/2009/05/gluten-free-low-carb-buns-aka-oopsie-rolls/

Meal Prep Day - Stuffed Peppers over Sauteed Red Cabbage, Shredded Dijon Chicken with Brown Rice, Baked Cod, Broccoli and Red Potatos

Well, it's been a while since I've blogged.  The last six month have been a roller coaster of emotions, pains, attempts, failures and basic down right depression.  But when all else fails?  Try Try Again.  I have new goals and a plan to reach them.

Sunday I spent the day on Meal Prep. WHAT?  BUT IT"S SPRINGTIME, BE OUTSIDE, WORK IN THE YARD, GO KAYAKING......NOPE IT'S NE OHIO.  IT SNOWED AND HAILED. So I stayed in and cooked. ALOT

I can't stress enough how important meal prep is. I have proven this over and over again. Without some level of meal prep, it's hard to be successful in staying on track with your nutrition. Meal prep can look like a lot of things.  It could be just grocery shopping so you have the foods you need on hand.  It could include meal planning, where you lay out the plan of what you are eating through out each day for the week.  Or it could be full blown meal prep where you spend a day making each meal you plan to eat for the whole week!  I went full blown meal prep this week!!

My new favorite website.  http://fitmencook.com/   Go check it out!!

I chose to follow his post for Epic $75 Meal Prep 2016  http://fitmencook.com/epic-75-meal-prep-2016/  with some alterations.

I didn't do the breakfast wrap, I don't have time in the morning to put any meal together!  I did make his breakfast casserole, I'll blog about this separately.

Meal 1

Honey Mustard Chicken with Long Grain Brown Rice

Ingredients for 5 servings:

• 3 3/4 cups cooked long grain brown rice
• 1 3/4 lb (794g) chicken breasts
• 1/3 cup Dijon mustard (you can add more according to your preferences)
• 1/2 cup raw honey
• 1/3 cup low sodium soy sauce (or Bragg Liquid Aminos)  *totally used Bragg
• 1 tablespoon garlic (paste or minced)
• 1 teaspoon cayenne pepper (optional)  *Oh yeah

1. Spray the inside of a slow cooker with olive oil and then toss in the chicken breasts.
2. Then, toss in low sodium soy sauce, honey, Dijon, garlic and a little cayenne for some heat.
3. Stir it up and then add the chicken breasts.
4. Add the top to the slow cooker, then cook on high for 3 or 4 hours.
5. Add brown rice & water to a rice cooker (or a small pot) and let it cook for about 25 minutes.
6. When the chicken breasts have nearly finished cooking (about 1 hour left of cooking), remove the chicken breasts from the slow cooker, place them in a bowl, and pull them apart using forks. Once you have shredded the chicken, place the chicken back into the slow cooker, mix it in with the sauce and continue cooking for the remainder of the time.
7. Once the chicken has finished cooking, build your meal. Add 3/4-cup brown rice to a meal prep container and top with shredded chicken.

I followed this one pretty much as written!   If you are not a fan of the taste of leftover chicken, this dish is for you.  Be sure to add the sauce to the chicken in each container.  Makes it so yummy!!

 Approximate macros for 1 of 5 servings: 286 calories, 37g protein, 24g carbs, 2g fat, 1g fiber, 17g sugar

 Meal 2

Spicy Cod, Roasted Potatoes & Broccoli

 Ingredients for 5 servings:

• 2lb (907g) wild-caught cod
•  1.8lb (816g) broccoli crowns
•  1.7lb (771g) red potatoes
• 1 tablespoon olive oil
• 1 tablespoon smoked paprika
• pinches of sea salt & pepper
• spray olive oil

 Steps:

1. Set oven to 400F.
2. Prep the vegetables by chopping the potatoes and broccoli into chunks.
3. Place the vegetables on a nonstick baking sheet (or parchment paper or aluminum foil) and spray with olive oil. Add a few pinches of sea salt and pepper and mix the veggies together using your hands to ensure each piece is coated.
4. Roast the veggies in the oven for about 25 minutes, until the potatoes have softened and the edges of the broccoli have turned brown.
5. While the veggies are roasting, prepare the cod. Rub the cod with olive oil, smoked paprika, sea salt & pepper(and a pinch of cayenne pepper if you want a little heat). **see below
6. Place the cod on a nonstick baking sheet and bake in the oven for 18 to 20 minutes; ensuring the cod flesh has turned white.
7. Prepare the meal by adding a portion of roasted vegetables to a container and then a few pieces of cod fillet.

** I changed it up a bit with the seasonings, so use what you like.  Just watch the salt.  Some pre-mixed seasonings for fish have a lot of sodium in them.  I also am not shy with cayenne pepper. I really like how well COD holds up when reheated. 

Approximate macros for 1 of 5 servings:  300 calories, 32g protein, 32g carbs, 4g fat, 4g fiber, 3g sugar

 Meal 3

 

Bison-stuffed Poblano Peppers with Sautéed Purple Cabbage

 Ingredients for 5 servings:

• 24oz (680g) lean ground bison (store didn't have this so I used a mixture of turkey and sirlon. I would not do this again, the meat turned out way to dry)
• 5 to 6 poblano peppers (store didn't have these either, so I used green peppers, which ended up to big for a serving and contributed to the dryness)
• 1 1/4 cup reduced fat mozzarella - didn't use
• 3/4 cup no salt added black beans
• 3/4 cup golden corn
• 1/2 cup no salt tomato sauce
• 1/3 cup chipotle peppers in adobo  This added great flavor!
• 1/3 cup chopped green onion
• 1 tablespoon cumin
• 1 tablespoon smoked paprika (optional)  YEP
• Cabbage
  • ~8 cups shredded purple cabbage
  • 1 tablespoon garlic (paste or minced)
  • sea salt & pepper to taste
  • spray olive oil
  • I threw in one sauteed onion for flavor and a splash of red wine vinegar at the end of cooking.  I was surprised at how much I liked this!!

 Steps:

1. Set oven to 400F.
2. Skim the top off a poblano pepper, carve out the inside using a knife or “grapefruit spoon,” and remove the stem and seeds. Repeat for the remaining peppers.
3. Chop the canned chipotle peppers into small pieces.
4. In a large bowl, mix together bison, black beans, corn, chipotle peppers, tomato sauce, cumin and green onion.
5. Evenly divide and stuff the meat mixture into the poblano peppers.
6. Place the stuffed peppers in a baking dish and cover with aluminum foil.
7. Bake for the peppers for 30 minutes in the oven. Once the peppers have finished baking, remove the foil, and if desired, top each pepper with about 1/4 cup mozzarella, then place the foil back on top and bake for another 5 to 7 minutes to melt the cheese.
8. While the peppers are baking in the oven, prepare the cabbage by chopping it up so it becomes shredded.
9. Set a large nonstick skillet on medium high heat and spray it with olive oil. Once the skillet is hot, toss in the garlic and cabbage. Cook the cabbage until it begins to soften, about 6 minutes. Continually stir and flip the cabbage using a spatula so it does not burn in the skillet. You still want a little bit of crunch in the cabbage so don’t over cook them.
10. Season to taste with sea salt & pepper.
11. Build the meal by adding sauteed cabbage to a meal prep container and then placing a stuffed poblano pepper on top.

 Approximate macros for 1 of 5 meals:

472 calories, 37g protein, 27g carbs, 26g fat, 6g fiber, 6g sugar

I love the message of this website!  fitmencook.com

My message is simple: “Our bodies are built in the kitchen, Sculpted in the gym.”