Tag: recipe

#bern200: Good Eats – Spaghetti Squash Carbonara by @koreangold

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It’s cold here in El Paso and by cold I mean a low of 32. Don’t judge me; I’ve been in the desert too long. This blast of chilly weather has me pushing my typical protein and veggies for something heartier and I need heartier without the heavy. Here comes my savior; the spaghetti squash.
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#bern200 – Good Eats: Pizza Spaghetti Squash Bake by @koreangold

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After the holiday madness of parties, dinners, get togethers, and epic cheat meals, I found myself missing the familiarity of my somewhat healthy kitchen creations. This weekend I had the pleasure of entertaining for some good friends and decided to introduce them to spaghetti squash. In my eagerness, I made WAY too much squash. As I opened my fridge and looked at the mountain of spaghetti squash, I was inspired to utilize what was already in my fridge and pantry to make something delish. I came up with this pizza squash combo and it tastes great!
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#bern200 – Good Eats: The 10 Minute Chicken Thighs / Spring Mix Lunch

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Most people use time / cost / convenience as reasons to why they eat fast food. Eating healthy doesn’t have to be expensive, time consuming, or bad tasting. I’m very lazy in the kitchen but I still enjoy healthy and tasty meals on the daily. I posted a picture of my lunch of Chicken Thighs and Spring Mix salad on Instagram and someone asked me for the recipe, so I decided to share it with you. This meal isn’t very intricate at all, but it is simple, quick, and something you will enjoy.

Ingredients:

chicken
Two Servings (2) Boneless Skinless Chicken Thighs
(Serving Size: 4 oz., Calories: 150, Fat: 8g, Carbs: 0g, Protein: 20g)

salad
1/2 Serving ReadyPac Organic Spring Mix
(Serving Size: 4 1/2 Cups., Calories: 15, Fat: 0g, Carbs: 3g, Protein: 2g)

dressing
1 Serving Girard’s Light Champagne Dressing
(Serving Size: 2 tbs., Calories: 60, Fat: 5g, Carbs: 2g, Protein: 0g)

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Season To Taste: Mr’s Dash Extra Spicy Seasoning Blend
(Serving Size: 1/4 tsp., Calories: 0, Fat: 0g, Carbs: 0g, Protein: 0g)

Season chicken with the Mrs Dash. Cook on stove top over medium heat in non-stick covered pan for 10 minutes. If you don’t have a Happy Call Double Sided Non-Stick Pan, then you should invest in one. While the chicken is cooking, put the Spring Mix in a plastic bowl and mix with the dressing. Be sure to flip the chicken one time during cooking. That’s pretty much in.

The finished product:
lunch

This meal totals 290 calories and costs about $2.50 per serving. This is much more convenient than fast food, and is surely more healthy than the burger / fry combo that you’re used to. Trust me, if I can take the time to make this, ANYONE can. Try it out and let me know what you think!

#bern200 – Good Eats: Four Ingredient Crockpot Spaghetti Squash ‘Spaghetti’ by @KoreanGold

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I literally have no clue what to call this. No jazzy name comes to mind but the meal speaks for itself. A no cook, no fuss ALL delish meal! This is a perfect meal for those days when you feel like doing NOTHING for dinner. Spaghetti with squash instead of pasta for the Paleo freaks out there!

Ingredients

sauze

  • 1large Spaghetti squash (approximately 5 lbs)
  • 3 tablespoons Extra virgin olive oil
  • 1 24oz can Spaghetti sauce (check the ingredients!!!!) (My own recipe will come soon but for this we used a Sprout’s version)
  • 15 Meatballs (again; CHECK the ingredients!!!) (Again, my recipe will follow but for the sake of being lazy and not wasting what was already in the freezer we used Kirkland brand frozen meatballs)

The Sauce
Toss your carefully chosen spaghetti sauce and meatballs in a crock pot on low for 4 hours or 6-8 on warm.

The Squash
We chose a pretty large squash but only because we used the leftovers for a yummy curry.
-Preheat oven to 400.
-Halve your squash and scoop out insides. Discard insides and lightly coat squash with extra virgin olive oil.
-Line a large baking sheet with aluminum foil or parchment paper ( you don’t HAVE to do this, but who wants to wash a pan when you don’t have to). Place the squash flesh side down. Using a fork, poke holes in the squash. Place in oven for 40 minutes.

Your squash is done when you can easily pierce it with a fork or knife.  Once the squash is cool enough to handle, scrape the squash out of its shell in a vertical motion. The squash will come out in strands and should come out very easily. Make sure to get to the shell; you can get A LOT of our your spaghetti squash if you exercise patience.

The Meal
Top your squash with your crockpot sauce and BOOM your meal is done!

The “Gold”en Touch
Make your squash a few days ahead of time. This will save you a lot of time during your week. Squash stores well in the fridge. One large squash makes about 6 hungry man servings or 8 reasonable portions.
Spend a day making your own sauce and meatballs. Both can be frozen and stored. This will save you tons of hidden calories and preservatives.
While the above tips might make this meal labor intensive, it is a ONE time labor intensive project that will make your week day meal planning so much easier. And if you lack the time or energy to make your own sauce and meatballs, that’s OKAY. Semi home made is ALWAYS better than your fast food or casual dining options; for your waistline and your wallet.

Also, keep in mind that spaghetti squash is NOT spaghetti. It doesn’t swirl on your fork like spaghetti nor does it have that bite like a piping hot bowl of al dente pasta but you’ll soon forget that once it registers that 1 cup of spaghetti squash has a whopping FORTY TWO calories!
Try it and let me know what you think! Leave a comment below!

#bern200 – ‘But I Don’t Have Time For Breakfast!’ Tips From @KoreanGold

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“I don’t have time for breakfast.”

“I’m not hungry that early in the morning.”

“I don’t know what to eat.”

“I don’t have time for breakfast” is the excuse I most commonly hear when I talk to others about starting the day off right. I don’t have time either but I MAKE time. My job, my family, fitness, and Facebook take up a good chunk of the 16-18 hours I am awake but we still MAKE time, EVERY SUNDAY. Prepping food for the week ensures we have time for breakfast every morning, and since it’s the most important meal of the day, you can’t skip it.

veggies

Every Sunday we get our groceries for the week. Every Sunday, I’m dicing up bell peppers, jalapeno peppers, onions, mushrooms, and cilantro for the week. I sauté them up and off they go to the fridge waiting for me throughout the week to make one of the best omelets EVER.

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I like to top my omelets off with some salsa. The salsa just adds that extra ummph to the omelet. I normally buy salsa from the store. However, in an effort to save on sodium and money, I made my own salsa. Living in El Paso for the last few years, I’ve learned to really enjoy GOOD salsa. If you MUST buy salsa, Sadie’s salsa is THE way to go. Below is the recipe I use for my home made salsa.

Ingredients

6 roma tomatoes
1 can of organic tomotaoes
handful of cilantro
3 jalapeno peppers diced
½ of large yellow onion diced
1 bell pepper diced
juice of 1 lime
minced garlic to taste
sea salt to taste (be easy on the salt; the jalapeno goes a LONG way)
Pulse to desired consistency and store in fridge.

salsa

In the mornings, as I’m getting ready for work I take an egg or two and some egg whites (in the carton), throw the veggies in and top the omelets with some of the above homemade or Sadie’s salsa and breakfast is DONE in 10 minutes or less. That’s 10 minutes; you have 10 minutes. Get off of Facebook for a few minutes in the morning, don’t make that trip to (insert fast food chain here) etc. and give yourself time to make yourself a delicious and healthy breakfast.

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What do you usually eat for breakfast? Leave a comment below!