Hormone Supporting Coleslaw

say whaaaaaaaaat?!

Hey Hey Diva friends!! What the heck is hormone supporting coleslaw? Am I joking?! No my friends I am NOT and you should get EXCITED because this is one super healthy, super delicious, and (yay!) super EASY recipe....

Let's touch on the benefits of each ingredient first.

*This post contains affiliate links from Amazon*

Cabbage. Estrogen dominance is a very common hormonal imbalance in women. Processed foods that mimic estrogen, chemical exposure and poor detox ability can all contribute to estrogen dominance. Cabbage is a cruciferous vegetable and cruciferous veggies have phytochemicals called insoles which help you metabolize your estrogen down the healthiest pathway possible. (more on that when my next podcast drops on July 16!) In addition. green veggies in general are great for supporting your liver and digestion both of which are super important in regulating your hormone balance! 

Coconut Mayo. This is your source of healthy fats. Healthy fats are CRUCIAL for balanced hormones. A low fat, low carb diet is often a precursor for hormone imbalances. Coconut oil provides nutrients needed for hormone production AND it can assist in calming inflammation.

Raisins. Mostly in here for flavor, raisins are a dense source of carbohydrates which (as stated above) are necessary in whole foods form and in healthy proportions to maintain hormone balance. Turns out, they are also a great source of magnesium, iron and boron which studies have shown boost your absorption of magnesium AND beneficially impact your use of estrogen.

Bacon - YES BACON. This is in here because well....it tastes darn good :)

Easy Peasy Coleslaw

Ingredients:

• Cabbage
• Applegate Sunday Bacon
• Organic Raisins
• Chosen Foods Coconut Mayo (or any other clean, healthy fat based mayo like avocado or olive oil)

Directions: 

1. Cut about half the cabbage into shredded pieces
2. Cook the bacon until crisp
3. Mix 2 large spoonfuls of mayo into the cabbage ( I actually melted mine down first to thoroughly coat the cabbage)
4. Crumble the bacon onto the cabbage mix
5. Add approximately 1/2 cup raisins or until it looks visually decent :)
6. Mix well and keep refrigerated!

Our Perfect Burger

Hey Hey Diva friends! 

I hope you had a wonderful 4th! Need some inspiration for dinners the rest of the week? Look no further...I know that this recipe becomes a staple for you as it has for us. This is our FAVORITE burger recipe and when I'm in a hurry or haven't planned dinner ahead of time we simply thaw some beef and throw this sucker together!

What you need:

• 1lb grass-fed beef
• Cumin
• Red onion
• 1 4oz can diced green chilis
• salt
• garlic
• Heirloom Tomato
• Bubbies Pickles
• Bubbies Sauerkraut

To make:

1. Chop approximately half small red onion (you need about 1/4 cup chopped. Save the rest to top the burgers )
2. Mix the beef, red onion and diced chilis (do not drain the can) together. 
3. Spice according to taste - I probably add about 1TBS of cumin and a large dash of salt and garlic.
4. Thoroughly mix the beef mixture in a bowl with your hands and squeeze tightly into 4 patties
5. Cook on a skillet over medium heat approximately 6-8 minutes on each side or until a thermometer reads 165F in the middle. 
6. Top with fresh tomato, onion, pickles and sauerkraut.

Best Veggie EVAH!

Hey Hey Diva friends!

As I go through my Autoimmune protocol training there is a heavy focus on nutritional approach for management and healing. While it's obviously very specific for autoimmune conditions with lots of science and targeting for treating those diseases, much of the information is generally beneficial for all health too...

So of course, it reinspired me to get more nutrition and more vegetables into our daily meals. Patrick and I then found ourselves at WholeFoods a few weeks ago and I stood in the produce section looking for new vegetables to try in an effort to diversify our nutrient intake as much as possible....this led me to discover an amazing root vegetable called sunchokes.

My friends, if you've already known about these amazing roots WHY DIDN'T YOU TELL ME?! And if you don't....I'm going to share the deliciousness!

Jerusalem artichoke (sunchoke) is a root vegetable related to sunflowers. They are rich in potassium, iron, vitamin C and....flavor.

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Similar in appearance to turmeric or ginger, you might think they need to be peeled, but happily, the skin is edible. You can eat them raw or cooked!

Patrick googled how to cook them and since it was SO delicious, we haven't tried eating them any other way yet. The recipe we use is below!

Ingredients:

• As many sunchokes as your grocery has :)
• Olive Oil
• Pan that can go on the stove and in the oven

Directions:

1. Turn the oven on to 375
2. Slice the sunchokes in half
3. Fry them in olive oil for 5 minutes, sliced side down
4. Transfer them from the stove top to the oven for 42 minutes
5. Let them cool and enjoy warm and crispy!

This way of cooking them leaves you with a crispy outside and soft inside. It's similar in taste and texture to potatoes! We haven't tried salting or seasoning them but I'm sure there are many ways to enjoy these simply delicious veggies. 

Have you tried them yet? If so, what's YOUR favorite recipe?

Slices Sunchokes

A batch frying in oil and a batch ready to go in the oven! (You can use one pan if it's big enough)

Easy Shepherd's Pie

Hey Hey Diva friends!

MARCH 2nd?! Where did February go? Well, the weather might be crazy warm for February, but it's still winter in my book and everyone needs a good Shepherd's pie in their back pocket.

Due to some food sensitivities ( chicken, cinnamon and cinnamon) I've avoided making it for awhile. But when my husband asked for it recently I decided to make it work! 

We found it thoroughly delish! p.s. I said "easy" because I even incorporate frozen veggies - woohoo!

 Ingredients:

• 1lb grass-fed beef
• 3 heads of cauliflower
• Grass-fed butter
• 1 large yellow onion
• 4 stalks celery
• Frozen peas
• Frozen lima beans
• olive oil
• garlic
• salt
• pepper
• ground cloves
• ground nutmeg
• Bone broth (turkey, beef, chicken)

Directions:

1. Cut up and steam the cauliflower until soft. Set aside.
2. Turn the one to 350 and set aside a 13.x baking dish
3. Meanwhile, heat up a large skillet and pour 1-2 TBS olive oil
4. Chop the onion and place it in the skillet. Cook until it starts to become translucent.
5. Chop 2-4 garlic cloves and celery and add to the onion mix
6. Pour 1/2  a bag of frozen peas and 1/2 a bag of frozen lima beans into the onion mix.
7. Continue stirring and mixing as all the veggies cook through. 
8. Add the spices to taste
9. Add the beef and cook it until browned through.
10. Meanwhile melt 2TBS butter in the microwave
11. Pour 1/2 cup broth into the onion mix and cook just long enough to mix and heat through.
12. Pour the beef mix into the baking dish
13. Add your cauliflower and melted butter to a food processor - blend until smooth. If you need a little more liquid, splash some extra broth into the processor and continue to blend.
14. Spread the cauliflower on top of the beef mix and place it in the oven
15. Cook for 1 hour or until the cauliflower is nicely browned.
16. Enjoy!

Mangos for Thanksgiving?

Hey hey Diva friends! WOW yesterday was a long but fun day!

Our morning began bright and early as we got up to meet the rest of my family for the annual Miamisburg Turkey Trot!!!

After the Turkey Trot everyone headed over to our place for a yummy brunch full of delicious yet GUILT FREE food! 

On the menu:

• Bacon Tart
• Fruit Salad
• Chia and Mango Pudding ( recipe below!)
• Sparkling grape juice 
• COFFEEEEEE :)

After brunch we relaxed (briefly) and then began the preparations for dinner at my Mom and Dad's! It was lots of fun and the whole family was together :) We laughed, we talked, we shared what we were thankful for, we played games, and we enjoyed the day tremendously.

One recipe I made was quite delicious and so I wanted to share it with all of you! It's a combination of recipes from: Paleocoupboard.com and TheBalancedBerry.com

My combo is below!

Ingredients:

For Chia seed pudding:

• 1 Can full fat coconut milk in a can
• 1/4 ground chia seeds
• 2 TBS sweetener (honey or maple syrup)

For the Mango pudding:

• 2 mangos
• juice of 1 lime
• 1 inch of ginger

Directions:

1. Mix all the chia seed pudding ingredients together. Let sit for a few minutes and re-stir. Then refrigerate overnight
2. Peel and cut the mangos
3. Peel the ginger
4. Blend the mangos, lime and ginger together ( I think there could be more ginger personally!)
5. Chill
6. Layer the puddings and top with toasted coconut, raspberries or whipped cream
7. I doubled the recipe and made 10 servings. You could make smaller portions as well. This made about 10 LARGE servings.

ENJOY!!!!

What was your favorite part of Thanksgiving? I'd love to hear some family traditions or recipes you enjoyed :)

p.s. TODAY ONLY I'm offering a sale on my January gut health program!!! Launching January 15th, it will include 8 weeks of menus, recipes, tips, gut health protocols, and more! ANY participant will have the option to upgrade the program to include personalize gut health testing! For more details and the sale (ending at midnight!!!) Click here!

Seasonal Butternut Squash Soup

Hey hey diva friends!

Just because I'm currently on a hiatus from winter squash, doesn't mean YOU should suffer. I LOVE the flavor of butternut squash! So sweet and savory at the same time!

 This soup is so tasty and nutritious. A good soup does wonders for the body and soul. Soups offer a certain comfort that other foods lack. They’re also a vehicle for nutrient dense ingredients!

Butternut squash is an excellent source of vitamin A and one of the healthiest starches you can get. It’s got a gentle sweetness to it which pairs well with a bold curry flavors and embraces the sweetness of apple. Apple and butternut squash naturally compliment each other. They’re harvested at the same time of year, they’re both high in fiber. When Fall comes around this is one of the first soups I whip up. It’s become a staple in my house and I hope you’ll enjoy it just as much.

Ingredients

• 1 Tablespoon olive oil or coconut oil
• 1 onion, finely chopped
• 1 garlic clove, minced
• 1 Tablespoon curry powder
• 1 lb butternut squash, cut into cubes
• 3 granny smith apples, cut into cubes
• 1 litre homemade chicken stock
• 1 tsp sea salt
• 1 tsp thyme

Directions

1. Heat oil in a large pot, add onions and garlic and simmer until golden. Add curry powder, salt,  butternut squash and apple chunks and cover with chicken stock. Allow to simmer for about 30 minutes until butternut squash is soft. Use an immersion blender or add to your blender in batches to create a smooth creamy consistency, enjoy!
2. Add all ingredients to your blender and process until super smooth.

If you’re seriously interested in getting healthy, restoring your digestion and boosting your energy then check out my new comprehensive program Get Gutsy With Me.In the program you get a ton of delicious satisfying recipes as well as strategies that will help rebuild your intestinal flora, plus support, fun, and coaching from me!

If you haven't joined already, don't miss all the fun in my free online Facebook Community "Stop Dieting and Live your Life" where I share tips, videos and more!

What's your favorite soup recipe or fall favorite? Comment below!

Bye for now!

Soup your way to a healthier gut!

Hey hey Diva friends! Let's talk about soup and gut health....sounds good right? What is easier than indulging in some delicious soup in this cold weather?

Soup certainly doesn’t sound like any special life changing superfood. It’s soup, you’ve eaten it all your life. Yet soup has massive potential that often gets hidden behind nasty preservatives and less than ideal flavoring agents. The true beauty and nourishment happens with whole food ingredients and high quality homemade bone broth.

This is where the magic happens.

 

A daily soup made from local, seasonal ingredients and high-quality broth is better than any superfood or supplement out there. It’s a wholesome way to nourish your skin, immune system, joints, digestion and gut health. 

Homemade bone broth is rich in natural gelatin which is anti-aging and great for rebuilding  damaged intestinal lining. Making bone broth from scratch is as easy as throwing your leftover chicken carcass in a large pot of water and letting it simmer for 24 hours. This gets all the good stuff out of the bones and into the liquid.

Patrick makes an amazing broth with a few simple ingredients:

• chicken carcass
• onion
• carrots
• celery
• poultry spices ( rosemary/sage/thyme)
• salt

1. Place all ingredients in the crockpot, fill it up with water (purified!) and let it simmer for 24-48 hours. Use this as the broth base for any soup recipe, or simply enjoy a warm cup like coffee. 1-2x/day.

Note* let your broth cool after you have strained it (not TOO long as bacteria will grow quickly) and scoop off the fat layer that settles on top. The more fat the more healthy collagen is in your broth! Keep frozen or in the fridge for up to 5 days. If my broth is in the fridge 5-6 days or longer I simply make sure to boil it again before drinking.

Go to your local farmer’s market and get the freshest seasonal produce you can find. In the summer you may enjoy fresh garlic, beets and carrot in a homemade stock and blending with fresh dill. Served cold on a hot day with a drizzle of plain yogurt, this soup is refreshingly tangy and packed with nutrients.

In the Fall and Winter, soups made with root vegetables and hearty herbs like sage and rosemary are ideal. It’s all about sourcing local, pesticide-free vegetables for the most nutrient dense soups. Nothing you can buy from the store compares to what you can make at home with relatively little effort. 

The flavor base of every good soup should be sauteed onions, garlic and herbs. This is what all those flavor packs are trying to emulate. It doesn’t take long to cut up an onion and throw it in a hot pan with some olive oil, but it makes all the difference.

Add all ingredients to your blender and process until super smooth. Enjoy!!

If you’re seriously interested in getting healthy, restoring your digestion and boosting your energy then check out my new comprehensive program Get Gutsy With Me launching January 15th, 2018! 

In the program you get a ton of delicious satisfying recipes as well as strategies that will help rebuild your intestinal flora.

Not sure you're ready for all that?! Join me on my Facebook page Stop Dieting and Live your Life! where I’ll be sharing more information, tips and recipes to help you live a happier, healthier life. PLUS you'll receive free access to my Holiday Survival Guide along with extra recipes and support to navigate this holiday season with ease :)

Share YOUR favorite soup below!

bye for now!

Can you indulge without ruining EVERYTHING?

Hey hey diva friends!

Throughout my coaching career I have noticed that women often struggle with the mentality of "cheating". Some women take a cold turkey approach to changing their nutrition, some women starve then binge when the cravings become too much to handle, some women say "just a taste" but finish 3 cupcakes. Some women take a "cheat day" but instead of 1 treat it turns into 3 full blown cheat meals that derail their entire week...most of the time the mentality, their core belief system and their approach to how food relates to their body never changes....

Because of this fundamental mis-step they fail to see the results they are after. They continue dieting, yo-yo-ing, struggling, binging and cycling through every fad diet in existence wondering why all their best efforts go nowhere. Without a dramatic change in how we view food our best intentions are essentially worthless.

I know- because until I changed how I thought I did ALL OF THOSE THINGS TOO!

Once I began learning about how food affects my body, my brain, my energy, my past, my present and my future....it became clear that each bite of food is detrimental to the outcome of my health. Whether that be positive, or negative....and good news is.... I'm in charge. 

Once that really sunk in and rooted itself into my food philosophy, I realized that I can eat whatever I want WHENever I want....as long as i make some critical shifts with the nutrients I use. I  had a pancake this morning and chocolate last night....but I guarantee you the ingredients in both were not the same ingredients that you'll find in a Hershey bar or a bisquick pancake! 

Substitution - NOT deprivation

This is they key. This is how we take control and BREAK the cycle of endless dieting so we can finally just live our lives and not obsess about food. Because once we make that shift, our bodies do what they are created to do...use the food as fuel, build muscle, burn fat, and create healthy energy for us to get through our day effectively.... MENTALITY IS EVERYTHING.

That being said, many people struggle with giving up their favorite foods like...pizza....and pasta. I understand!!!! I was a bread-a-holic 5 years ago. BRING ME ALL THE BREAD! and pasta? pizza?? Now you're talking.... but I also struggled with intense gut pain, rosacea, weight gain, diet cycles....you've seen my story, you get the picture....

So I love to provide substitutions for you and today is a recipe that is sure to please even the pickiest "non-healthy" eaters in the fam :)

Is it spaghetti? Is it pizza? Is it lasagna???? It's...

Pizghania

:) hehe see what  did there?

Ingredients:

• Rice/quinoa pasta (or if you want this to be grain free use spaghetti squash)
• Pizza sauce ( read the ingredient label and make sure there are no sugars added)
• Turkey Pepperoni ( or substitute your favorite sausage)
• Cheese ( optional. I chose to use a Pescarino Romano sheep cheese. If you use dairy cheese look for raw, organic and grass-fed. You can find organic valley brand at Kroger!)

Directions:

1. Heat oven to 375
2. Cook the pasta according to the directions. If it's rice pasta rinse it with cold water after draining.
3. Pour 1/3 pizza sauce in 9x9 baking pan. Cover with 1/2 noodles, layer with pepperoni. Repeat: sauce -->noodles-->pepperoni and then cover the top with remaining 1/3 jar of sauce.
4. Place in the oven for about 10 minutes to heat through and then sprinkle the top with cheese.
5. Place in the oven for another 5 minutes or until cheese is melted and everything is warmed.
6. Enjoy!

So there ya have it! I'd love to hear what YOUR favorite comfort foods are  - leave me a comment below!

If YOU are interested in getting serious about your health and if you're FINALLY ready to break that cycle, then check out my comprehensive 8 week program launching January 15th, 2018 called  "Get Gutsy With Me"

In the program you get a ton of delicious satisfying recipes as well as strategies that will help rebuild your intestinal flora, PLUS live videos, extra support in an online community and fun from me WITH the option of boosting your results with additional personalized gut testing!

Not sure you're ready for all that? Join me on my Facebook page Stop Dieting and Live your Life! where I’ll be sharing more information, tips and recipes to help you live a happier, healthier life. PLUS you'll have FREE access to my Holiday Survival Guide through the months of November and December to really kickstart your goals!

By for now!

Eating organic for under $15/day

Hey Hey there Diva friends!  I'm SUPER excited to bring this blog post to you today. As someone who used to eat the S.A.D. (The aptly named Standard American diet), I too once though that healthy food must be more expensive. 

Stated simply, eating whole food, natural, organic, unprocessed foods is NOT more expensive and doesn't have to be. When we originally began our pantry transformation our first step was to take all the wheat filled gluten foods we normally ate and replace them with gluten free processed foods that mimicked the familiar treats. In that instance YES we would spend more money if we continued to purchase gluten free oreos instead of regular oreos. The bills would also remain high as long as I continued to buy a lot of junky snacks, chips, ice cream in ADDITION to the healthier foods on the list....

What I noticed as we progressed in our thinking and continued to tweak our diets however, was that if you really focus on eliminating processed foods (gluten free and all) it is highly probable that you with either break even or SAVE when changing your diets. The KEY is to focus on real foods. The bulk of my grocery cart is almost always from the produce section (fruits, veggies, herbs...) with a little meat (grass-fed organic) and a few canned/boxed/bagged items here and there like flax seed, non-dairy milk, and canned tomatoes or beans.

As I became more aware, it's become a habit for me to listen for the persons total in front of me at the check out in curiosity. What I have discovered is that people who use coupons, shop the sales, and stock up on chips, canned goods, frozen goods, cheap bread, snack items and soda, almost always pay over $200 for their cart. When I check out my total ranges somewhere from $130-200 for the week depending on how thorough my list was ( aka if I have to go back later in the week), if I included any splurge/treat items, and if we needed any household items that week (those always add up).

It's very frustrating to me when people say they cannot afford to be healthy and eat clean foods. Fruit and vegetables are some of the most inexpensive things at the grocery store! Even if you do something "expensive" like juicing or blending your veggies which uses quite a few at a time, it's still way more affordable than going to out to eat for most of your meals or grabbing that daily coffee habit. Not to mention you are substituting incredible nutrition for harmful toxicity that can shorten your lifespan at worst and at best make the life you have less enjoyable. 

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To illustrate this point, I created an example meal plan, went to Krogers new Click List feature, input the items needed, calculated the serving size portion you would need per meal, and added up the total for one person in a day. I made sure the ingredients I chose were the ones I would personally use - organic, grass-fed when applicable etc...

With my ONE example ( which included a few more "expensive" items like juicing, Shakeology, and grass-fed beef) I found you could eat high quality, nutrient dense foods that will reverse disease and nourish your body for under $15 a day!

Here's the menu:

Breakfast:

• 2 pasture raised eggs = .81c
• Homemade green juice ( 1/2 bunch organic kale + 1 honey crisp organic apple + 1 organic lemon ) = $1.87
• Chia Seed Pudding ( 1 can full fat coconut milk from a can + 1/4 cup grand chia seeds + 2TBS honey) = .95...estimated over 6 servings

Breakfast TOTAL: $3.63

Snack:*

Many people balk at the concept of a $4.00 superfoods shake when I talk about incorporating Shakeology into their day. But when it includes superfoods from around the world, high quality adaptogens to help the body deal with stress, probiotics and digestive enzymes to help your gut health, not to mention the help it provides in curbing your cravings, I'd say it's worth it. Just replace the sodas or Starbucks with this instead.

*Replace this with some veggies, fruit, or a salad and while you won't get the nutritional variety, you will still spend the same or less and be getting quality foods in your day.

Lunch:

• Microwaveable Sweet Potato = $1.29
• Applegate organic, grass-fed hotdog = .75
•  Whole bag of frozen veggies like peas ($10/10)  ... may add some spices and/or grass-fed butter

See the recipe here

Lunch Total: $3.04  

Snack:

Organic honeycrip apple = .62c

1TBS peanut butter = .13c

Snack Total: $.75

Dinner:

Betty Crocker Crockpot Chili = $3.47 when having 4 servings

Dinner Total: $3.47

Total for the day $14.89

Of course your days will fluctuate, but this is approximately 1625 calories for $15.

Conversely you could always choose to have a day like this:

• Breakfast: McDonald's bacon egg an cheese biscuit (450 cal)
• Lunch: Subway 6 inch tuna sandwich ( 480 cal)
• Dinner: Chipotle burrito bowl with chicken, white rice, black beans ,mild salsa, cheese, guac and lettuce (890 cal)

For a grand total of: $13.94 and 1820 calories. This is all assuming of course that no beverages, chips, snacks, or extras were consumed.

You only have one body to live in.

Studies have shown that your gut health is directly correlated to your brain health. This means if you suffer from depression, anxiety, moodiness, or if you are prone to demential, Alzheimer's and brain fog in your family...these are things that can be prevented, and even reversed by the health of your gut. Processed foods not only provide lackluster nutritional value at best, but can cause inflammation to the gut as well as hindering the absorption of any nutrients you are actually consuming. 

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I launch my 2018 total gut health makeover program!!!

You won't be perfect over night. There is a learning curve. But the extra time and effort is ALWAYS worth it. Spending a few extra minutes looking at labels, making a meal plan, and cooking up some fresh veggies may give you an extra 15 YEARS in health, longevity, and LIFE. 

I don't know about you, but I want the last 20 years of my life to be living not dying. 

Change the mind, change the body.

Change the body, change the mind.

What are YOUR cost saving tips? I know there are many of you who are more budget conscious, and better at looking for cost saving tips that I am! I'd love to hear your tips below!!

To your health,

5 meals in 10 minutes (or less!)

Hey hey Diva friends!!! 

The biggest stumbling block to having success in your healthy lifestyle is mentality. If you don't DECIDE that it's non-negotiable then you will compromise at some point. For example when you get busy, if health isn't your #1 priority then you will grab that pop tart (hey now, why is that in your pantry in the first place?) instead of COMMITTING to finding fast and easy ways to get good nutrition in and stocking THOSE types of things in your pantry....

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I know I know, thinking it through and planning it out still takes time....so LUCKILY :) I like fast and easy too and I've compiled a little recipe roundup FOR you based on my own meals so you can save time and enjoy these recipes perfect for any busy lifestyle! 

Meal #1 Fajitato

What you need:

• Microwavable sweet potato ( I get mine at Kroger and stock up!)
• Mixed veggies ( leftovers or prepped over the weekend - this picture was a stir fry blend from Whole Foods with peppers and red onion, but you can always make your own over the weekend)
• Apple Gate (or other quality brand) grass-fed hot dogs
• Grass-fed butter

What to do:

• Place your microwave sweet potato in the microwave and cook per instructions ( mine takes 7 minutes)
• Pull out a small, non stick skillet and melt 1/4 TBS grass-fed butter.
• While the butter is melting and the pan is heating chop up 2 hot dogs
• Dump the hot dogs and as many veggies as you want in the pan and heat or sear until warmed up
• When the potato is done, cut it open and pour the contents of the pan on top.

Meal #2 Eggs and Toast

What you need:

• Quality gluten free bread like Eban or Sprouted for Life*. Wanna make your own? click here
• Eggs ( preferably pasture raised)
• Egg cooker like the Pampered Chef one I use,  or a non stick pan ( you can poach, fry, or scramble however you like).

What to do:

• Toast the bread and have plain or with grass-fed butter ( my bread is frozen and I've found that turning it once in the toaster gives me a better result)
• Cook the eggs according to the instructions or your own preferences. My egg cooker is about $20 and cooks these perfectly in less than 2 minutes!

*When looking for a gluten free bread, look for ones made with flours seeds and nuts and not a lot of starches, sugars or fillers.

Optional: Make your own bread with this simple recipe!

#3 Fancy Fancy French Omelet

What you need:

• 2 eggs
• spices (I used garlic, salt and pepper)
• Goat cheese
• 1/2 heirloom tomato
• Small, non stick pan
• Grass-fed butter

What to do:

1. Turn the pan onto medium and whisk the eggs with a dash of water
2. Melt about 1/2 TBS butter in pan (or spray with coconut oil)
3. Pour eggs into pan and periodically rotate/tip pan around to spread the eggs around, scraping down the sides as you go. Sprinkle spices on top and keep moving the pan.
4. Once eggs are almost cooked, crumble some goat cheese (aprox 1/2 oz) and fold omelet.
5. Chop the heirloom tomato
6. Let the omelet cook through ( you can flip it to cook on both sides for a few seconds if you want as well)
7. Top with chopped tomato.

Optional: pull out some fruit from the refrigerator and add as a side! I often "prep" fruit over the weekend by pulling grapes off the vine, washing my berries, cutting my strawberries etc. Makes it easy and fast to enjoy!

#4 Brunner

A combo of traditional breakfast, lunch and dinner foods you can eat this any time of day. 

What you need:

• Small non stick sauce pan
• Turkey steak
• Microwaveable sweet potato
• Egg
• Grass-fed butter

What to do:

1. Get that sweet potato in the microwave so it can cook for 7 minutes
2. melt some butter in the sauce pan and  add your steak and egg
3. Let the turkey sear and the egg cook through as you wait for the potato to finish
4. Enjoy!

#5 Gourmet Any Day

What you need:

• 2 eggs + egg cooker ( sauce pan, poacher, or pampered chef dish)
• Chocolate chia Seed Pudding (made ahead)
• Green juice: 1/2 stalk of greens (swiss chard, kale, collard greens, bok choy) + 1 green apple + 2 celery stalks + 1/2 honey crisp apple + lemon

What to do:

1. Cook your eggs any way
2. Scoop out 1/4 cup chia seed pudding
3. Juice your juice ingredients
4. Enjoy

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I know when I began changing my diet everything felt overwhelming. What could I eat? did I have to cook a lot? Was I going to waste my life in the kitchen trying to figure things out?

What I have earned over the years is to keep it simple:

1. Be willing to eat dinner leftovers for breakfast.
2. Be willing to eat vegetables at any meal - preferably all meals.
3. Don't overcomplicate the cooking process. Bake, steam, sear, microwave....
4. Meal prepping a little bit allows for a lot of time saved during the week
5. Leftovers are your friend

Any of the meals above can be eaten at any time of the day! Within these 5 meals are probably 100 other variations....switch up the proteins used, switch up the veggies used, add some fruit or an additional side....personalize and add to or takeaway as you see fit....

Life is an adventure and enjoyment is important. But delicious doesn't mean slaving for hours. Break it down...keep it simple...enjoy your day :)

Here's to your health! 

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Easy Peach Pie

Hey hey Diva friends!!

WHEW!!! There has been SO MUCH happening these past few weeks.... I just needed some pie. Anyone with me? Sometimes a girl just needs some pie!

Turns out, last year, my Mom went to the Peach Truck and got a TON of peaches....We weren't able to use them fast enough so we have had several bags of frozen peaches in our freezer just begging to be used. (yesterday they were screaming Kylene!!! Turn me into a pie!! turn me into a pie!!!)  So, I had the bright idea to see if all my practice of following recipes has paid off by attempting my own pie recipe from scratch!

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Turns out, I'm not too shabby a cook...or dare I say...chef?! Ok, Ok, I won't go that far. But side note, I plan to make the crust into cookies someday too because I liked it that much!

Crust:

• 1 cup almond flour
• 2 eggs
• 6-8 large pitted medjool dates
• 1/4 cup coconut flour
• 2TBS maple syrup

Directions for Crust:

1. Heat oven 350. Grease your pie pan.
2. In a food processor blend 2 eggs with the dates. You'll probably still have some date chunks and that's ok.
3. Add in the rest of the ingredients and pulse until dough ball begins to form.
4. Place the dough into the pie pan and press it evenly across. 
5. Here is where you may need to do some personalization. Bake for 8-15minutes. I used a stone pie pan and cooked it for about 15 minutes. I would keep an eye on it because your goal isn't to cook it through, just to begin the baking process. Set aside.

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I had Frozen peaches and from past experience they get really watery, so this process is a little awkward and I would recommend making this with FRESH fruit. Because of that,I'm including 2 options:

Frozen Filling:

• Aprox 2 cups frozen peaches mostly thawed and drained
• 2TBS coconut sugar
• 2TBS coconut flour
• Honey (optional - to  taste)

Filling Directions:

•  Place the peaches in an oven safe dish. Bake at 350 until they thaw completely
• Drain the peaches and mix with the rest of the filling ingredients
• Place them in the prepared pie crust ad bake until bubbly and the crust has begun to brown.
• Enjoy!

Fresh Fruit Filling:

• 3-4 perfectly ripe peaches sliced
• Sprinkle with honey and coconut sugar for desired sweetness 
• Toss with 1TBS coconut flour and place in prepared pie crust
• Cook until bubble and crust begins to brown

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How to make cooking fun

Hey hey Diva friends!!!

I know how daunting it can be to change your lifestyle and try to start cooking WHILE you are still absorbing information, learning new things, and trying to figure out whats what! I wanted to provide a few tips to help you make it more fun along the way.

1) MINDSET

Mindset is key in pretty much every area of our life isn't it? With our diet and lifestyle it's SUPER easy to let our mindset get in the way. We think things like "it's too hard", "It's too expensive", "I can't cook", "I have no time" etc....

                     There is a whole book you can read about this if you're interested!

Those are all excuses and I want you to drop them at the door! Anything you WANT to do you find the time, money, resources, and ability TO do! Cooking doesn't have to be hard, expensive OR time consuming! You just need the right mindset, the right tools, and the right plan :) 

I would encourage you to shift from the difficulty mindset into the ADVENTURE mindset! Cooking is a really fun adventure! You find out new recipes you like, new flavors, new tricks, new tools, new spices etc! Plus when your body starts changing and you feel better, all of a sudden the effort is #worthit.

Along the same lines, be willing to try new things! Invest in a quality spice set that allows you to make multiple flavor combinations, follow new recipes, and not get bored. 

Want to purchase some high quality spices from a trusted source? click here!

When you hit the store, make it your goal to stay in the produce section for 95% of your shopping trip and you can't go wrong. Grab a new fruit, a new veggie and research where it comes from and how to cook it!

Hot tip: If you google Paleo__"insert vegetable or recipe here"____ you will find a clean, whole foods, healthy way to cook almost anything!

Don't know what Paleo means? Read my last blog post all about it!

2) ATMOSPHERE

Spice up more than your food! Play some music and get in the MOOD to cook :) Whether you set aside 2 hours on Sunday to meal prep for the entire week or you enjoy 30 minutes every evening after work to get things chopped and in the oven, find your perfect pandora playlist and have some fun! Currently I'm on a French Cafe music kick thanks to our recent vacation. Find what inspires you, puts you in a happy place, and get to it!

                   Hey get crazy- maybe you'll end up with some fun kitchen karaoke!

If you have someone that will cook WITH you - even better! Kids? Have them participate by measuring things out or reading you the recipe! 

3) KEEP IT SIMPLE

DON'T overcomplicate things.....again, we get stuck in this headspace that cooking has to be hard and cooking healthy must be even harder. WRONG! I am a simple kinda gal friends. I never wanted to be a "housewife" and I certainly never thought I would enjoy cooking but I do!

Check out this website for delicious recipes made with only a few ingredients...

I've really learned to love making food at home. I know what the ingredients are, I have control over the quality, AND I get to cook according to my own tastes and shake it up when I feel like it. In fact, over the past few years I've enjoyed eating away from home less and less. Honestly we almost never have the same meals 2 weeks in a row - I'm always looking for new recipes and while we have our favorites we are constantly trying new ideas.

One reason I love paleo recipes so much is because they are (most of the time) EASY! Hey - when you can have an incredible dinner by adding a spice rub to some meat, throwing it in the oven for 30 minutes while you cook some vegetables and maybe adding a tasty side or fruit? BOOM. I'm there.

Dessert? NO PROBLEM - I definitely have a sweet tooth and most paleo baking recipes go something like this: 1) mix the dry ingredients 2) mix the wet ingredients 3) throw it in the oven. In other words, paleo is basically Kylene proof. So if I can do it- you can DEFINITELY do it! 

Admittedly some baking ingredients (almond flour, coconut flour etc....) can add up so if budgeting is important you might want to limit the desserts to 1 a week or less. Easier on your budget AND waistline!

Hot tip #2: Make a batch of brownies and freeze them! Your investment will save you from those late night cookie binges and satisfy any sweet craving when it hits. 

Almond Butter brownies

Chick Pea Brownies (super inexpensive!)

Ok I've talked about how simple it is - SHOW ME THE RECIPES right? :) Resources are your friend when starting out. Having some foolproof bloggers that you know you can trust is the best! When my family started this process Elana Amsterdam saved us. She is beyond skilled in giving you the best tasting recipes with the fewest ingredients possible. Talk about simple! She also divides her website up by special dietary needs, so whether you are egg free, nut free etc....she has recipes for you clearly listed. Check out her website HERE!

Hope this has helped. Bye for now!

What the heck is paleo?

Hey hey Diva friends!

If you follow me on Facebook, know me in real life, or read this blog, then you have probably seen or heard me talk about PALEO recipes!!! You might know what that means or you might be thinking "I know she eats 'healthy' but what the heck is paleo?"

Never fear! I'm here to share :) It's a complicated question actually because there are a bunch of definitions! I'll give you the basics and then share why I eat the way I do, how's that?

Paleo actually stands for paleolithic nutrition....so....the way cavemen ate. Honestly my first thought was "uhhhh who cares?". I was just looking to be healthy. Turns out, paleo tends to be the most nutrient dense, whole foods, anti-inflammatory approach out there. So once I started reading about it, learning about WHY certain foods are eliminated and certain foods are included it made sense.

Super simple overview: Paleo = zero grains, legumes or dairy*, but includes grass-fed meats, wild caught seafood, pasture raised poultry, any and all veggies, tubers, squash, and fresh fruit, seeds, nuts.

*Dairy is a debated topic in the paleo world and that's mostly because lots of people can't tolerate it at all but some can. When it comes down to it it's all about your individual gut and response. When dairy IS "ok'd" it's organic, raw, and from grass-fed cows.

MY overview: There are about 50 shades of paleo. and that's OK! I'll give you an example. For a long time I included beans, rice, and eliminated dairy. Recently I was bummed to find several other food sensitivities so my diet has shifted again.

Not only is every BODY different, but you can change throughout your life as you get sick, heal, travel, are under stress etc.

Thats nice, but WHY should you give it a go? Why eliminate grains (or at minimum wheat flour and gluten-grains)? Super long scientific story short - because they cause inflammation.

If you look at the disease cycle it goes something like this:

Gut disruption--> inflammation-->symptoms-->disease

What causes gut disruption? Certain foods like wheat flour, dairy, some legumes, etc... For more information gut health check out my previous blog post HERE.

Look - you might not care about the science stuff - you might not care about what your ancestors ate.

You might not care about a "diet".

Good cuz neither do I.

What I care about is fueling my body with the best nutrition out there -giving my brain, my cells, and my organs the building blocks necessary for a long, healthy, and energetic life. What that boils down to is good nutrition which is comprised of whole, real, non genetically modified non-processed ingredients. The easiest way I have found to do that is by using paleo guidelines and recipes :)

Bottom line: It's not a diet - it's  not a religion - it's a healthy way of living. I'm for that- I bet you are too!

Hope that helps! Have you tried paleo? What's your experience been like? What are your favorite recipes? I'd love to hear from you!

Bye for now :)

Relaxing on the water at Lake Austin

Hey Hey Diva friends!

Patrick and I just got home from our week long birthdaversary extravaganza :). Each year we try to take a full week to disconnect from the world, reconnect with each other, and relax in a beautiful setting. 

This year we chose the Lake Austin Spa and Resort. We aren't really the the kind of people who enjoy sitting on the beach for more than a day or so, so we choose places that allow us to be active, eat healthy, and experience new things. As a health and fitness coach it almost turns out to be a business trip for me because I'm inspired, I learn from the classes, I observe other trainers, and I come back reinvigorated to share my new knowledge with my clients.

 I wanted to share a few things that make LASR special, namely, the view, the  classes, the food and the people.

The View

The resort has been a staple in Austin for many years. Celebrities like Sandra Bullock will stop by the spa for a treatment and many guests at the hotel will tell you that they come back every year. One lady shared that this was her 32nd visit!

It's easy to see why the resort is so popular - anywhere you look is a relaxing view. Set right on the lake you can take walks, hammock, or eat your meals, all with scenic view.

Being on, or near water is itself very relaxing, and for me personally, it brought a lot of childhood memories back from when my family would visit Spring Lake, MI every summer. Even if you aren't looking at the lake, the resort has provided beauty wherever you go. I was constantly stopping to take pictures of the beautiful flowers and landscaping throughout the property.

The Classes

I know this sounds weird, but when we are looking for a vacation destination I LOVE it when they have an activities calendar!!! Lucky me, LASR has health talks, cooking classes, fitness classes, hikes, meditation classes, yoga, boating cruises, and more. Every day we would get up, review the activities schedule (about 1000x) and make sure we had signed up for the ones we really wanted to do. Most of the activities were free and a few (like skiing) you could pay extra for.

                             I hadn't skied in probably 15 years and had such a BLAST!!

Beyond the scheduled activities and classes, you could simply hop down to the dock and ask to use their hydro bikes (literally a floating water bike) a pedal paddle (stair stepper on a paddle board) or kayak! They also had a fun floating mat that was anchored just off the dock. It was green so I called it the Lily Pad. You could hop off the dock, swim over, and float your cares away :)

Speaking of activities, don't leave without getting a spa treatment! Patrick and I chose to get facials and massages at different times during the week and both were fantastic. The massage really stood out to me because Elizabeth (I'd ask for her if you go!) beat the crap out of my back! I asked for deep tissue and where many massage therapists shy away from really getting in there, she let me have it which is just what my sore muscles needed. The whole massage was amazing and she would regularly check in to make sure it was what I was looking for. Patrick said his massage was great too - "definitely a 9-10" in his words ( and to be honest, we're pretty picky about our massages).

The Food

Oh boy oh boy oh boy. Let me just tell you - Stephane Beaucamp (yes he is from Paris France) is the REAL DEAL. Not only did he study from the best chefs in France, but he came over to America, started his career and found himself serving 3 oscar viewing parties for Elton John! As Stephane tells it, the LA life was stressful and exhausting so he found himself looking for a change in scenery. Lake Austin provided just that, and so he stayed. 

It was really nice to talk with him, get to know his story, and hear a little about his food philosophy. He is very health conscious and many of the options on the menu were gluten free, dairy free, or both! The resort has several gardens where they grow their own herbs, squash, etc... making the food that much more flavorful and delicious. You can even clip some herbs on your way out, in fact they encourage you to do so!

You won't be disappointed with the food and you don't have to feel guilty indulging as the portions are small, and you know the ingredients are quality! 

While we did opt for some more protein dense breakfasts like omelettes, or fruit  + eggs + bacon on some days, we also loved some of their gluten free breakfast treats like blueberry cornmeal pancakes!

I left yesterday morning with French Toast that they modified with gluten free bread for me! It was #worthit

For lunch you could hop in and put together a delicious salad from the salad bar, or you could sit down and order a plated meal. Or both! We mostly opted for the salad bar which was just right for our mid day pick me up. One day we even took a salad to go on our afternoon boat ride :)

Dinner was a regular menu + a daily specials where every evening you would have new fish, meat, or vegetarian dishes to choose from. Plus of course....dessert :)

Again - the quality of the food was spectacular and as someone who is gluten free and mostly dairy free, vacationing can be tough - This place not only provided options, but they were phenomenal options. and if something could be modified to accommodate a request - they would do it!

When you stay overnight all your meals are included, so you can order breakfast lunch and dinner freely with no extra charge (or tip!). In addition to your meals you are provided with water, tea, lemonade and coffee that are out daily for you to grab as needed. And don't forget that snack in the "living room" at 3pm (if you have time between activities or naps).

The People

I really saved the best for last. You could have the most spectacular view, the best food, and greatest activities planned but without the right people it could still be a negative experience! Thankfully LASR has hired the best. Like any establishment there are bound to be those stars that shine a little brighter and throughout the week we found a few favorites that we really connected with.

Kamryn - she was our boat dock girl! We loved her constant smile and enthusiasm for being around the water. Growing up on the lake she had lots of cool historical facts and she could tell us who owned some of the mansions we would drive by (like the Dell estates....you know like DELL computers?!).

Lauro - ok, I had a little fitness crush on Lauro. One of the fitness instructors there, he was the nicest guy but MAN did he know how to kick your butt in the workouts! We went to as many of his classes as we could during the week. Ps. I took notes so if you're one of my clients, just let me know you want to try "the Lauro" :)

Michael - he was a really interesting guy! Originally from Australia, he is ah holistic nutritionist and trainer who worked for several years at the Biggest Loser in CA before moving to Austin where he now works privately for a family in addition to training at LASR and giving health talks. He is a no BS kinda guy and he makes you push your limits while telling you its your own choice :)

Andrei was one of the welcome desk attendants and he stood out because every time you saw him he was smiling! I finally asked him where he was from (detecting a slight accent) and found out he's from Moldova.  Where the heck is that?! (I didn't know). It's smooshed in between the Ukraine and Romania. He speaks English, Russian, Ukrainian and Romanian because.....yeah :) Super positive, happy guy.

Liz and Remi ahhhh....I don't know if it is Liz' gentle spirit, Remi's dry wit, a combination of both, or just the fact that the service seemed to be best when they were working, but these to gals were our favorite hostess and server. We always smiled when they were on duty :) And yes....I was that guest that got a picture with them when we left!

                    Liz our lovely hostess and Remi our server gal

Oh and I can't forget to mention the guests themselves! The best way I can describe this experience is like adult summer camp. So whether you are more focused on relaxing and frequent the meditation and stretching classes, or you really want to be worn out so you hit all the bootcamp classes you are sure to run into the same people over and over that have similar interests. You sweat together, you relax together, you eat together. By the end of the week you are wishing it was HS so you could pass around your yearbook and have everyone sign it :)

I really hope you get to visit soon - you'll get to hula hoop, learn about acupuncture, take some cooking classes and just relax by the water. If you can't make it, I hope that this post has inspired you to search out some vacation spots that allow you to eat health and stay active so you don't have to "recover" when you come home :)

Happy Travels! By for now :)

Taking the stress out of 21 day fix meal prep...

Hi there Diva friends! I get it....BELIEVE me do I get it. When I decided to hop on board the 21 day fix meal prep train about a year ago, I sat down, looked at the requirements and immediately felt super overwhelmed. I wanted to quit before I got started! I mean, I had a great thing going, I already ate paleo, I was at a healthy weight my workouts were good....

Honestly, if I hadn't had the pressure of the upcoming Beachbody Classic physique competition I probably never would have tried! But I'm glad I did because I've taken bits and pieces of what I learned to use more regularly (aka making tons of veggies over the weekend!), it helped me understand my challengers who go through the 21 day fix program, and it's always good to challenge myself with new things.

All that being said, I'm someone who likes to be efficient, get things done quickly, and enjoy my food. I mean - I LOVE FOOD. So I wanted to share this article on how to make meal prep more enjoyable, so that hopefully you can learn to love it too!

1) Take a Deep Breath

That might sound silly, but like I said - when I started I was super overwhelmed! If you're following a plan like the 21 day fix container system, then take a deep breath and break it down into easy steps. For example, step 1 is to write down at the top of my page how many containers I can have each day. For me that is Plan C which is 1800-1999 calories (by the way I don't encourage anyone to go below that plan!) so it's 5 Green containers, 5 Red (protein), 4 yellow (carb), 3 purple (fruit) 1 orange (seeds) 1 blue (healthy fat) and 5 tsp of oil. Make a tally at the top of your page.

Then I write my meals down like this:

B:

S:

L:

S:

D:

Once I have that outline I can choose my meals and fill in the blanks. I often find it's easier to start with a recipe for dinner and then fill in the gaps afterwards. If pineapple kabobs are for dinner that is 1 red, 1/2 purple and 1/2 green, so I write that down and can fill in the rest of my day accordingly! There are TONS of recipes out there that are "fix approved" and have the container equivalents all figured out for you. But don't be shy about using your favorite recipes and doing your best to guesstimate how it would fit in!

2) Keep it simple but don't get bored

In the beginning you are so overwhelmed that it's easy to just be basic and make one protein, one carb, one veggie all in bulk for the week. I would encourage you not to do that for a few reasons, one being that your body needs more nutritional variety that that would provide, and two if your food doesn't taste good you won't stick with the plan! 

*NOTE* Shakeology counts as 1 red, and provides lots of extra nutrients to your day so it's a valuable addition to any meal plan!!!! Plus it taste like a treat, boost your energy, curbs your cravings and provides probiotics (all from whole food, natural sources!)

I would encourage you to make a variety of options for each container and then mix and match within your day! You will end up finding that combinations are really good like sweet potato with chicken and broccoli, or rice with beef and asparagus!

Even within a single container think of fun combos you can make like peppers+onions+mushrooms+spices sautéed in water. That = a green container! 

Use lots of spices, seasonings and flavorful ingredients to keep it interesting. Last night my husband and I made a whole chicken, shredded it, added some spices to the bowl so it wouldn't be plain chicken, and then used the chicken carcass to make our favorite homemade bone broth! The bone broth can be used later to cook rice and quinoa more flavorfully, and of COURSE we will drink it too!

3) Be flexible

Anytime you try something new it's really easy to get super dogmatic about it like if you go "off plan" something terrible is going to happen. I'm all about a healthy lifestyle NOT dieting, so PLEASE if you ever meal prep with something as specific as 21 day fix, give yourself some grace! You will go out to eat - make the best choices you can and eyeball it! You will make casseroles for your family that don't allow you to portion everything exactly - do your best and don't stress!!!

21 day fix meal prep and other meal planning structures, are simply here to give you a guideline. It's not a religion, and I promise nothing bad will happen to you if you estimate that cup of blueberries instead of pulling out your purple container!!!!  :)

These guidelines are here to get you on track, teach you some basics about nutrition (hello 5 servings of veggies every day!!) and introduce you to tips and  tricks that allow you to prep a lot of food over the weekend and save time during the work week!

                        My lunch from today! 1 Red + 1 Green+ 2 yellow + 1.5tsp

4) Try it and then live your life

This system is NOT forever. If you've never tried it before I would encourage you to use it for about a month! Then I want you to live your life without portion control and calorie counting and simply listen to your body! As long as you are still eating the nutritionally dense, whole, healthy, real foods, you should be fine! This isn't a diet tool that you go off of and gain 10 pounds. There should be no fear associated with dropping the program....it's simple a step to get you started. 

Once you've figured it out an gotten used to how it works, the stress is gone and you can bang out a meal plan in no time! Pull it out every once in awhile as needed to get you back on track, and then let it go. Remember, it's a TOOL. Just one of many that you have in your arsenal!

Join my monthly challenge group for daily fun and accountability! Click here to sign up or message me for a personal recommendation! 

p.s. Play some music and get your hubby or friend to cook with you! An enjoyable atmosphere can make the process way more fun and doing it with someone makes the time go faster! :)

Easy "Cheesy" Broccoli Soup!

Hi there friends, if you don't know by now, I am all about fast and easy when it comes to food. While I expect my food to be high quality in both taste and nutrition, I don't want to slave away in the kitchen. That being said I came across this recipe, tweaked it, and wanted to share it with you!

This soup is dairy free, but somehow still tastes delicious, creamy and cheesy! The original recipe is from The Spunky Coconut and her cookbook Easy Paleo Meals!

Ingredients:

• 1-2 heads of broccoli 
• 4oz of mushrooms sliced
• 2 cups chicken broth
• 1 1/2 cups roasted and salted cashews
• 1TBS  grass-fed butter
• 1 onion chopped
• Fresh garlic chopped - 3cloves ( or to taste)
• garlic powder
• onion powder
• 1-2 tsp turmeric
• himalayan sea salt
• squirt of brown mustard
• dash of lemon juice

Directions:

1. Cut the broccoli into florets and steam unit desired texture
2. Meanwhile, blend the chicken broth, cashews, turmeric, mustard and lemon juice together until creamy. This is your "cheese" sauce! Add extra spices if desired.
3. Heat up a skillet and melt the butter. Add the onions, mushrooms, fresh garlic and simmer until onions are translucent.
4. Pour the "cheese" sauce into the skillet. Add the cooked broccoli. Add garlic powder, onion powder, and himalayan sea salt to taste.
5. Heat through and Enjoy!

Make this your own! Throw in extra veggies, or even some shredded chicken! Post below if you try this - I'd love to hear about it! :)