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chef salad
In What We Eat

Chef Salad

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We like to eat salads, mostly for lunch. Although the prep work takes a while, it is a great way to get in plant-based fruits and vegetables and your proteins. One of my favorite salads is the chef salad. Although we don’t eat a lot of lunchmeat, sometimes it’s a nice treat! We do try to stick to lunchmeats with fewer preservatives and added artificial flavors.

Ingredients

  • A bowlful of romaine, spinach, and red leaf lettuce.
  • Half a sweet onion or red onion.
  • Two slices thinly sliced swiss cheese, ham, turkey, and salami (or lunchmeat of your choice) We prefer Boar’s Head as it is made with natural ingredients.
  • A handful of sprouts.
  • One to two cups of tomatoes, cucumbers, and/or peppers.
  • Half an avocado
  • Although we didn’t add it in this picture, I do enjoy chef salads with a hard-boiled egg.

Stacy’s Suggestions

  1. Make your salad with as many vegetables as you can. Feel free to add mushrooms, broccoli, or cauliflower.
  2. Add a hard-boiled egg for more protein if you choose.
  3. Lunchmeat isn’t the best protein source but if you use all-natural and only eat it once in a while it can work for you and be delicious.
  4. Remember to use salad dressing sparingly. We usually use a balsamic vinaigrette or homemade salad dressing.

 

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cookies on a baking sheet
In What We Eat

Cookies

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For our wedding, I asked a few of my girlfriends to make cookies for us. One of my friends made “healthy” cookies for those at our wedding who might be Vegan or need Gluten-free. Well, my husband and I ended up eating most of them and even tried to hide them away from everyone else. They were sooooooo good! She got the recipe online, and I have copied the link below.  I have tried the recipe myself a few times, and each time they are getting better (the food processor really helps!). They don’t necessarily LOOK great, but they taste amazing!

Ingredients and Suggestions

Click here

I tried to make these cookies a couple of times without a food processor, but eventually gave in and bought one. This one works really well for us. We have made them with raisins and without. Both options were great!

 

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turkey scramble
In What We Eat

Turkey Scramble

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We usually just like to throw what we can in the pan, add some seasoning, and hope it turns out okay. One of our favorites is ground turkey with mushrooms and onions. If we have more veggies, such as leftover broccoli and cauliflower, we will add them, too!

Ingredients

  • 1 pound ground turkey or ground chicken
  • 1 to 2 cups broccoli
  • 1 to 2 cups cauliflower
  • 1 small white onion
  • 2 cups of mushrooms
  • Season to taste with salt, pepper, or Nature Seasons
  • 1/2 tomato sliced

Stacy’s Suggestions and Preparation

  1. Cut the broccoli and cauliflower into pieces.
  2. Mix in a bowl with olive oil and Nature Seasons.
  3. Spread onto a baking sheet and bake at 400 for 30 minutes. You can also pan-fry your vegetables, but we feel it takes just as long. You could also use microwavable bags but we don’t think they taste as good.
  4. Spray a large frying pan with olive oil spray
  5. Brown ground turkey or chicken  for a few minutes
  6. Add in onion and mushrooms.
  7. Add seasoning
  8. Sautee until tender and meat is brown.
  9. Add broccoli and cauliflower to the mix.
  10. Slice up a few slices of tomato to add some color to your meal.
  11. Scoop onto your plate and Enjoy!
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wild cod, cabbage, mushrooms and onions | healthy eating
In What We Eat

Wild Cod and Veggies

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Fish and veggies is a frequent meal in our household. Here is just another example of how to season the fish with a different mix of veggies on the side. The directions below are for baking the fish but if you have the opportunity to put it on the grill then by all means do that!

Ingredients

  • wild-caught cod (or other fish if you prefer)
  • 1/2 head of cabbage
  • 2 cups of mushrooms
  • 1 small white onion
  • salt
  • pepper
  • dash of parmesan cheese
  • dash of bread crumbs
  • Nature Seasons
  • 1/2 tbsp flaxseed
  • olive oil spray

Stacy’s Suggestions and Preparation

  1. Line a baking sheet with aluminon foil and parchment paper (for easy clean-up)
  2. Preheat oven to 400
  3. Put fish on a baking sheet
  4. Spray with Olive Oil Spray (or use EVOO)
  5. Sprinkle on salt, pepper, bread crumbs, and parmesan cheese to your liking
  6. Bake for about 15-20 minutes or Grill for about 10 minutes
  7. Chop up mushrooms, onions, and cabbage
  8. Spray a large frying pan with Olive Oil spray
  9. Put veggies in the pan
  10. Season veggies with Nature Seasons and flaxseed
  11. Pan fry veggies on medium heat about 15 minutes
  12. Stir frequently to prevent sticking (unless you like your cabbage a little crisp)
  13. Scoop onto a plate and Enjoy!

     

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veggie kabobs
In What We Eat

Shish Kabobs

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One of the best things about summer and/or living in Florida is the ability to grill out.  Food just tastes better from the grill.  This summer, we really got into grilling out, especially our vegetables.  One night, we did veggie shish kabobs on the grill.  There are plenty of options, therefore, it just depends on your taste, but here are the basics.

Ingredients

  • 1/2 to 1 pound protein (sirloin, chicken, shrimp, tofu) if you prefer
  • 1/2 to 1 bowl full of button mushrooms
  • 1 large white onion cut in bite-sized pieces
  • 1/2 head of cabbage cut into bite-sized pieces
  • 1 bowl full of grape tomatoes
  • 2 peppers cut into bite-sized pieces
  • 1 cup to 1 bowl of other veggies you might like such as zucchini or squash

Stacy’s Suggestions and Preparation

  1. Prep your veggies and protein by cutting them into bite-sized pieces.
  2. Get your grill warming up.
  3. Line a baking pan with parchment paper.
  4. Put your veggies and protein onto your skewers.
  5. Spray with Olive Oil spray and season with Nature’s Seasons.
  6. Take your skewers to the grill and grill for about 10-15 minutes. Turn skewers every few minutes. A grill mat also helps for those loose veggies and a quick clean up.
  7. Make sure protein is fully cooked.
  8. Remove from grill and skewers and ENJOY!

Although we put our food onto the skewer first, you could season it first in a bowl then place it on your skewer. This post has some flavorful ideas for seasoning.

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egg scramble
In What We Eat

Egg Scramble

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We love eggs for breakfast so we will throw whatever we have in it.  And I mean whatever when I say it! We have done scrambles with shrimp, feta, tomatoes, crab, steak, etc.  You name it, we have probably tried it (mostly lean protein sources and veggies of course)!

Ingredients

  • one egg
  • one cup egg whites
  • 1/2-1 cup of each veggie: spinach, mushrooms, onions, cauliflower, broccoli, and/or tomatoes
  • 4 ounces of lean protein such as homemade turkey sausage, shrimp, ground chicken, or ground turkey
  • 1/2-1 tbsp ground flaxseed
  • 1/2 avocado on the side
  • season to taste with salt, pepper, or Nature Seasons
  • If you are in your workout window, you can also add a slice of bread, an English muffin, or a banana.

Stacy’s Suggestions and Preparation

  1. Use a large frying pan.
  2. Spray with Olive oil spray.
  3. Warm your extra protein such as ground chicken, shrimp, or sausage.
  4. Add in your veggies.
  5. Add in your seasoning.
  6. Stir frequently to prevent sticking. We love using the egg flip tool below.
  7. Add in egg and egg whites.
  8. Continue moving mixture around the pan.
  9. If you are adding tomatoes, I suggest adding them towards the end so they don’t get too mushy.
  10. Once eggs and whites are thickened, remove from burner.
  11. Slice up your avocado and get your toast ready.
  12. Scoop onto a plate and enjoy!

                                                                                                         

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open face egg sandwich
In What We Eat

Open Faced Breakfast Sandwich

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We usually workout in the mornings, therefore, we have our high energy carbs (see Eat Better and Move Better) for breakfast.  We also eat a lot of eggs because we love them.  We buy organic, cage-free brown eggs.  We also use cage-free egg whites.  One meal we like for breakfast is an egg sandwich.  A lot of times we put so much on it that we have to make it an open-faced sandwich!

Ingredients

  • one egg
  • 6 tbsp egg whites
  • cheese if you wish
  • turkey sausage or extra protein of your choice
  • one slice bread/muffin of your choice
  • 1/2 avocado

Recipe and Preparation

  1. Spray pan with olive oil spray
  2. Pan fry one egg (break the yolk) with egg whites
  3. Flip it over and if you like cheese then melt cheese on it. (We buy vegan cheese slices or we make our own vegan cheese) 
  4. Make homemade turkey sausage and fry it up in a separate pan. Or add another protein if you choose. If you are going to use lunchmeat, try to use Boar’s Head. If you need help with other proteins here, let us know.
  5. If you have worked out and are in your “window” then you can add bread or toast to your meal.  We like Ezekiel bread or muffins.
  6. Additions can be avocado on top of your sandwich or avocado butter on your toast. You can also add tomato slices.
  7. Once they are all done to your liking pile them up and eat them!

We usually just search the internet using Ecosia for recipes as I need them then adapt to what I have in my cupboard.   I used the recipe above from Simply Scratch for the turkey sausage.  I substituted ginger for sage but it worked for me.  There are many variations out there.

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In What We Eat

Tuna, Avocado and Tomato

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We like to have tuna fish, avocado, and tomatoes for lunch. We use a can of albacore tuna fish in water, 1/2 to a whole avocado (depending on if we have used avocados for breakfast that day), and then as many onions and tomatoes that will fit. We also like to add ground flaxseed to get some extra omega 3’s. You can use grape tomatoes, vine tomatoes, or homegrown. It’s that easy and you have your lean protein, healthy fat, and carb. Enjoy! If you feel you cannot have tuna fish without dressing/mayonnaise, then try Sir Kensington’s avocado mayo or Primal Kitchen’s Avocado Oil Dressings. They are both delicious and better for you, but be mindful of how much you are using.

 

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books held up by a hand
In What We Use

Books we Read

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We are always trying to learn how to improve our health and well-being as you read in “Eat Better and Move Better“. Here are a few of the books we have read.

One book that was very eye-opening was “How Not to Die” by Micheal Greger. The first part goes over the top 15 causes of death in the United States and how they are preventable by the food we eat. The second part goes over his Daily Dozen of recommended foods to eat every day to prevent disease. Very informative. Good Read.

Another favorite is “The Ripple Effect”, by Dr. Greg Wells.  Living by the mantra of “improve just 1% each day”, Dr. Wells shows you how SLEEP helps you EAT better, which helps you MOVE better, which helps you THINK better, which in turn helps you SLEEP better.  It’s a continuous cycle to improve your life.

We read “Becoming a Supple Leopard” by Dr. Kelly Starrett when we are feeling sore. He has great tips for improving athletic performance, preventing injury, and treating aches and pains.

One of our favorite relationship books is “The 5 Love Languages” by Dr. Gary Chapman. There are five ways people give and receive love. Knowing yourself and your partner’s love language can make a world of difference in your relationships.

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salad with tuna steak
In What We Eat

Tuna Steak Salad

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One of the best ways to get more veggies in your diet is to eat salads. We like to eat salad for lunch and many times we will use leftovers from dinner for our protein. We love red and green leaf lettuce and usually add baby spinach as well. The salad can and should contain as many vegetables as possible. We like red onion, carrots, orange or red bell peppers, grape or vine tomatoes, and cucumbers. Sometimes we add avocado or garbanzo beans for our healthy fat.  We also add at least a teaspoon of ground flaxseed for omega 3’s. Sometimes we will make vegan parmesan cheese to sprinkle on our salads for an extra treat! Once you have your veggies cut up you can add whatever protein and dressing you like.  Be careful with dressing quantity as many dressings contain a high amount of sugar. We use a minimal amount of balsamic vinaigrette for our dressing or sometimes we will search Ecosia make our own. For this meal, we had leftover tuna steak.  Other options would be shrimp, chicken, tuna fish, ground turkey, or tofu. Enjoy!

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