Meal Prep 11/14/16

Last week I was in Colorado at some property that my family has in the southern part of the state. I grew up spending a couple of weeks each summer there, and still try to go back a couple of times each year. The cabin is 15 miles outside of town and it's so quiet that you can hear every bird chirp and tree rustle. Naturally I did a lot of sitting on the back porch and looking at the mountains (my view), reading, and of course, cooking! It was nice to be able to be more spontaneous with my cooking while I was there. Since I wasn't constrained to a work schedule, I was able to listen to my body and cook/eat when I was hungry, which allowed me to be more creative. The first day I bought a few different protein options and tons of veggies, then mixed and matched all week long. 

This week things are back to normal, however, and I'm all prepped and ready for the workweek! 

Breakfast: Protein Shake // 1 scoop Vanilla Build protein by PureWOD and 1 scoop Vital Proteins Collagen Peptides, mixed with Native Forest Simple Coconut Milk, Bulletproof Brain Octane, and ice. I also use the Rootz pre-workout energizing superfood before I go to the gym, which I LOVE!

Lunch: Thai Pork with Bok Choy and Collards // I started by browning 1# of ground pork from US Wellness Meats in a large skillet, then I added about 2 cups of chopped green onions (green parts only for low-FODMAP), about 1/4 cup minced fresh ginger, and a couple of tbsp of coconut oil. Then I added two packages of chopped baby bok choy from Trader Joe's (about 12 oz total) and about 6 cups of chopped collard leaves. I let all of that cook for several minutes, covered, then seasoned with about 2 tbsp each of coconut aminos and fish sauce (I only use this brand!), to taste. Super simple! 

Dinner: Tom Kha Gai // This recipe is a staple of mine, and it really couldn't be any easier! If I don't have the lemongrass, ginger, or lime around, I'll use my doTERRA essential oils instead. You can find the recipe in my cookbook, Weeknight Paleo! 

Optional Snack: Fat Bomb, Macadamia Nuts, Collagen Bar // The fat bomb is 1 tsp each of Artisana Coconut Butter, Bulletproof Brain Octane Oil, Tin Star Foods Ghee, and Manitoba Harvest Hemp Hearts. I also added a drops of stevia and a splash of vanilla extract. I also have a Collagen Protein Bar by Primal Kitchens and some macadamia nuts, just in case I need them. 

Have a great week!!

Kale with Ghee and Garlic (AIP, low-FODMAP adaptable, GAPS)

As a low FODMAP veggie, kale is one of the greens that I eat a lot of. I love to roast or dehydrate it into chips, but sometimes it's nice to have a hot option! This Kale with Ghee and Garlic is such a simple recipe that I come back to time and time again.

• 1 head curly kale, de-stemmed and torn into small pieces
• 4-8 cloves of garlic, minced
• 1/4 tsp salt, or more to taste
• 2 tbsp Tin Star Foods Brown Butter (or any ghee of choice)

1. Start by melting the ghee in a large, deep soup pot. 

2. When the ghee is hot, add the torn kale pieces and use tongs to stir until the kale is coated. Put a lid on the pot and let cook for 5-7 minutes, stirring occasionally. 

3. In the last minute of cooking, add the minced garlic and toss to combine. Continue cooking until kale is wilted/soft to preference.

Note: for a low-FODMAP option, sauté the garlic in the ghee first, then strain out the solids, returning the garlic flavored ghee to the pot before adding the kale.

Meal Prep 10/31/16

Well, I'm quite pleased with how well things turned out last week with my low carb high fat 16/8 approach to eating! I've eaten lower carb historically to help control my digestive symptoms, but this was my first time tracking my actual intake. I averaged about 1700-1900 calories daily, 70% fat, 20% protein, and 10% carb. All in all, I felt really great! The first couple of days were an adjustment since I had been doing a more zone type approach for 6 weeks or so before (30-40% fat, 30% protein, 30-40% carb), but after that, I felt super satisfied and energized, and didn't have any trouble keeping my food within 8 hours and fasting for 16. And the best part? NO BLOATING. Bloating is the primary symptom that I deal with on an ongoing basis, and I was actually surprised at how much the LCHF approach made a difference!! I really didn't have cravings for carbs at all, though I did plan a "carb up" day on Sunday and treated myself to an Acai bowl with protein powder for lunch and some roasted butternut squash with dinner. DELICIOUS. 

I'm implementing the same thing this week, and here's what I'm having:

Breakfast: Protein Shake // On workout days I'm using Rootz protein superfood with some added cinnamon and Vital Proteins Collagen Peptides, mixed with Native Forest Simple Coconut Milk and ice. (Plus the Rootz pre-workout energizing superfood, which is the best I've used!!) On non-workout days I'm having the new Vanilla Build protein by PureWOD with coconut milk. 

Lunch: Ground Chicken with Coconut Oil and Kale // Inspired by Leanne Vogel of Healthful Pursuit, I cooked up some ground chicken in coconut oil with a few dashes of fish sauce for flavor. I purchase all of my meats from US Wellness Meats in a bulk order online, then pull from my freezer stock all month. Pro-tip: they run 15% off coupons once a month or so, so I always wait for that to place my order. It saves me $20-40 each time! The kale is one of my current favorites, and I'll give it its own page soon! In short, melt a few tablespoons of ghee in a large pot, then add torn kale and stir to combine. Cover and let kale steam until tender, then add a generous sprinkle of salt and lots of chopped garlic.

Dinner: Pesto Pork Skillet // I modified this slightly by using only 1# of ground pork (again, from US Wellness Meats), a lot more garlic, and 10 oz (two bags) of organic baby spinach instead of the kale. I make this recipe often because it's so full of flavor with that pesto! 

Optional Snack: Fat Bomb and/or a Bar // The fat bomb is 1 tsp each of Artisana Coconut Butter, Bulletproof Brain Octane Oil, Tin Star Foods Ghee, and Manitoba Harvest Hemp Hearts. I also added a drops of stevia and a splash of vanilla extract. One of my go-to's, though they didn't make it into the picture :) I also usually bring a Collagen Protein Bar by Primal Kitchens, just in case I need it. 

This week took about 1 hour of veggie prep and 1 hour of cook time. Quick and easy! 

Thanks for stopping by! 

Meal Prep 10/24/16

Happy Monday, and thanks for stopping by!

Lately I've been playing around with a 16/8 type of eating structure, where I fast 16 hours (including overnight) and eat during the other 8. There is a lot of research to support the benefits of fasting, from cellular regeneration to reduced inflammation and beyond. A lot of folks with SIBO or other digestive issues also experience relief when restricting eating to an 8 hour time frame, because it allows their bodies to fully experience the benefits of the digestive cleansing wave. As I've been playing around with this structure, I've been cautious to listen to my body's signals. Lately I've been wanting more fat and less carbs in my diet, so that's what I planned for this week. And if I'm hungry or under more stress, I'll have a snack outside of my 8 hour window and not sweat it! This tends to happen when I teach for several hours in the evening, but surprisingly, I've found that for the most part, it really hasn't been hard to do my eating between 9am and 5pm and give my system a break for the rest. 

One note: time-limited eating (aka intermittent fasting) isn't necessarily recommended for everyone. Exercise caution if you have adrenal fatigue, though I have heard of many healing their adrenals using this approach! As well, if you give it a try and after a few days are noticing an increase in symptoms, cravings, or moodiness, it might not be for you. When it comes to changing things up, listening to how YOU feel is the most important part of figuring out what approach is best! 

Meal prep this week was done in a snap due to two no-cook meal options. I'm all about those time saving shortcuts!

Breakfast: Protein Shake // On workout days I'm using Rootz protein superfood with some added cinnamon and turmeric, mixed with Native Forest Simple Coconut Milk and ice. (Plus the Rootz pre-workout energizing superfood, which is amazing!! AND Rootz is running a sale through tomorrow Oct. 25th for 15% off using the code "fallspecial.") On non-workout days I'm having the new Vanilla Build protein by PureWOD with coconut milk, which is maybe my favorite one yet. It basically tastes like cake batter!

Lunch: Lamb Hash // I modified this batch by replacing the cauliflower rice with shredded radish to decrease the FODMAP content. I also added a little more olive oil to increase the fat for satiety. 

Dinner: Tuna Salad with Arugula and Cucumbers // 1 can Wild Planet tuna + 2 tbsp Primal Kitchens Mayo + Farmhouse Culture Kraut + Bubbies Pickles

Optional Snack: Fat Bomb // 1 tsp each of Artisana Coconut Butter, Bulletproof Brain Octane Oil, Tin Star Foods Ghee, and Manitoba Harvest Hemp Hearts. I also added a couple drops of stevia to the batch, and a splash of vanilla extract. They came out 150% delicious! 

And that's a wrap! Excluding grocery shopping, this took me about 1 hour in veggie prep and 1 hour in cooking/portioning, leaving me plenty of time to enjoy the weekend!

Have a great week!

-Tracey

Crispy Balsamic Red Cabbage

Roasted cabbage is such a simple and affordable side dish to make! Adding some aged balsamic towards the end takes it over the top as it caramelizes in the last few minutes. 

• 1 small head red cabbage
• 2 tbsp coconut oil, melted
• 1/2 tsp Himalayan pink salt
• 2-4 tbsp aged balsamic vinegar

1. Preheat oven to 425. Prepare two baking sheets with parchment paper or set out two large glass baking dishes.

2. Quarter and core the cabbage, then slice each chunk into 1/4" ribbons. Toss with the coconut oil and salt, then distribute the cabbage evenly between the two baking sheets. 

3. Roast for 15 minutes, stir, and roast for another 15 minutes, until cabbage is starting to brown. Drizzle the balsamic vinegar over the cabbage and roast for 5 more minutes, until starting to crisp. When the cabbage is crispy to preference and the balsamic is caramelized, pull it out and serve!