c7eee1d2

Step Up Your Morpheus8 Game with the Power of Exosomes

Fri, 15 Dec 2023 01:09:30 GMT

Ready to supercharge your Morpheus8 treatment? ⚡

Welcome to part 2 of my Morpheus8 series! In the realm of aesthetics, the pursuit of radiant skin often comes with a trade-off of downtime. Enter the �� EXO|E Skin Revitalizing Complex �� by Aesthetic Management Partners. Using the power of plant stem cells, EXO|E aids in recovery, promising to transform your Morpheus8 journey by minimizing downtime and maximizing results. As someone who loves getting all the treatments without compromising on effectiveness, I couldn't help but ask to combine Morpheus8 and EXO|E exosomes during my recent experience at Image Surgical Arts.

✨The beauty of Morpheus8 lies not only in its transformative effects but also in its ability to stimulate the skin's natural healing processes. However, downtime associated with this treatment, redness and swelling, can be a consideration for many. Here's where EXO|E exosomes step in — accelerating the recovery process by harnessing the power of regenerative exosomes derived from plant stem cells.

✨The EXO|E Skin Revitalizing Complex is an 11 day protocol, which includes 5 days of D TOX, EXO|E during treatment, and 5 days of RE|PAIR post-treatment. Exosomes essentially act as messengers, delivering bioactive molecules to cells in the treated areas. By delivering EXO|E through the microchannels created by Morpheus8 under the skin, EXO|E enhances the body's natural healing response, expediting the reduction of swelling and redness, thus prompting quicker tissue repair. The result? A significant reduction in downtime compared to traditional Morpheus8 treatments.

I did not use the D|TOX kit prior to my treatment, but used my normal skin care and hydroquinone cream to reduce the risk of post-inflammatory hyperpigmentation (PIH). My specific treatment and aftercare contained EXO|E and RE|PAIR. Before microneedling with Morpheus8, EXO|E was applied to my face and neck and sat for 15 minutes. After the radiofrequency microneedling was done, another a layer of EXO|E was applied followed by sunscreen. My experience with Morpheus8 coupled with EXO|E at Image Surgical Arts significantly reduced my downtime. Below you'll see a side-by-side of my face 5 hours after Morpheus8 without and with the use of EXO|E. The post-treatment effects were noticeably milder, and I found myself with zero redness the next day. The combination of Morpheus8 and EXO|E exosomes not only delivered on the promise of tighter pores, even skin tone, and reduced scarring, but also allowed me to show up to work the next day, barefaced and with confidence.

Morpheus8 and EXO|E exosomes emerges as a groundbreaking duo, offering not just transformative results but a swift return to your daily rhythm. Image Surgical Arts, with its commitment to staying at the forefront of innovation, ensured that my journey was not just about achieving aesthetic goals, but doing so with minimal inconvenience.

If you're interested in this protocol, reach out to Image Surgical Arts in Nashville and tell them I sent you!

Glow on babe,

��Alyssa

Med Spa details: Image Surgical Arts (615)499-4224 - 2416 21st Ave S. Suite 301, Nashville, TN 37207 - website

*This post is not a sponsored post. No payment or commission was made.

Unveiling Radiance with Morpheus8: A Journey to Glowing Skin at Image Surgical Arts

Thu, 07 Dec 2023 05:19:34 GMT

You're a GLOW-GETTER ✨

��‍♀️ Radiant skin, the holy grail of beauty enthusiasts, seems to be just a treatment away with Morpheus8 by InMode . As someone deeply invested in skincare, and troubled with adult acne and post-acne marks, I recently embarked on a transformative journey at Image Surgical Arts , and the results have left me utterly captivated. Morpheus8, a groundbreaking technology by InMode , has proven to be a game-changer, offering a myriad of benefits that go beyond the surface.

Morpheus8 hit the market during the pandemic and has since taken the medical aesthetic world by storm. Celebrities like Kim Kardashian, Eva Longoria, Lindsay Lohan, and Jessica Simpson, are raving about it. At the heart of Morpheus8 lies its ability to tighten pores, creating a smoother canvas for a flawless complexion. The treatment works its magic on uneven skin tones, leaving behind a radiant glow. The reduction of scarring and fine lines is another triumph of Morpheus8. It's as if the hands of time are gently rewinding, revealing a more youthful version of myself. The treatment's prowess extends beyond the face, making it a versatile solution for those seeking improvement in various areas. InMode recommends at least 3 rounds for the best results.

I opted for Morpheus8 on my face, neck, and abdomen, and the results have been nothing short of extraordinary. Skin tightening is Morpheus8's forte and it shows in those who leave with a lifted and sculpted appearance. The treatment stimulates your own body to produce collagen, leading a natural tightness to the skin that feels rejuvenating. The �� cherry on top? A subtle, yet welcome, touch of fat loss, leaving contours more defined. If you're not wanting fat loss in your face, don't fret as these effects only occur when the certain settings are used. Image Surgical Arts , with its commitment to excellence, guided me through the process with expertise, ensuring a completely personalized experience that complemented the transformative nature of Morpheus8. I've noticed a remarkable improvement in the texture of my skin, and the evenness has me confidently embracing my bare-faced moments.

Consult with a licensed medical esthetician or nurse before your first treatment. For people who rank higher on the Fitzpatrick scale, there's been concern of post-inflammatory hyperpigmentation, or PIH, with lasers and energy-based treatments. My skin type is a 4 on the Fizpatrick scale. I have more active melanocytes, hence a darker caramel complexion, and burn occasionally. The energy settings were lower and I'll have to have more treatments, but so far I've had fantastic results. To prep for my treatment I was on a hydroquinone regimen to aid in the reduction of PIH.

The whole appointment spanned about 2 hours for face, neck, and abdomen. It would be about an hour and a half for just face and neck, A solid hour was all about numbing up, getting ready for the main event. �� The actual treatment takes about 30 minutes. I won't sugarcoat it, it hurt a bit—more on the face/neck than my belly. Nerve endings are more prominent in the superficial layers of the skin. When it comes to Morpheu8 in the body, needles go a bit deeper. You'll have that initial sting, but it won't last as long as it does on the face. I've got a bit of a wimpy pain threshold, and that didn't stop me from going back for more Morpheus8 action twice. It's like they say, no pain, no gain; or beauty is pain!. If you're worried about pain, you can always add on Pro-Nox, or laughing gas, to your treatment.

You'll want to avoid exercising, sweating, saunas, makeup, and strong skin products (retinol, acids, exfoliants) for at least 2 days. Post-treatment, my face looked sunburned with these noticeable needle marks. By the next morning, though, the redness had chilled out. Downtime for me was on the short side, like 2-4 days. The needle marks on my face? Faded fast. Now, my belly, on the other hand, decided to keep those marks around for a solid month. I wasn't slathering that area in hydroquinone for months before, so maybe that's why. Around day 4, my skin started flaking a bit, but what was left was seriously tighter and smoother. My dark spots also faded quite a bit! See the photos below, but ignore the post-work hair and the lack of before photos! �� I'll report back on my belly after I've had more treatments!

In the world of aesthetic enhancements, Morpheus8 stands as a beacon of innovation. My girls, Ginger and Annelise, at Image Surgical Arts are skin gurus! The journey to radiant, youthful skin has never been more accessible, and with Morpheus8, the destination is more glorious than ever!

Med Spa details: Image Surgical Arts (615)499-4224 - 2416 21st Ave S. Suite 301, Nashville, TN 37207 - website

Stay tuned! More to come on tips and tricks to supercharge your next Morpheus8 treatment. But for now, you glow girl! ��

Sparkle away my friend,

Alyssa ✨

*This post is not a sponsored post. No payment or commission was made.

Filipino Lumpia

Sun, 27 Mar 2022 23:57:06 GMT

Filipino Comfort Food: Part 1

I'm back... AGAIN! Grad school and work have been keeping my busy. I'm currently sitting at an airport lounge, drinking rose, & ready for a short/sweet R&R with family in Monterey, California.

Speaking of family, mine is from the beautiful Philippine Islands! What better way to start my weekend with family with one of our favorite dishes - Lumpia! It's a Filipino staple. If you've ever been to a Filipino party or get-together, you should know that lumpia are addicting! Lumpia, or Filipino Egg Roll, is a bite-sized, delicately crisp, & crunchy snack packed with flavor. I've definitely spruced up my recipe from the traditional way of making them.

There are several different variations of lumpia: fresh, naked, and fried, and can you can fill it with whatever you like. I prefer the taste of pork lumpia, which is what I'll be showing you how to make here!

You can find most of these ingredients at your local grocery store. The sweet chili sauce and lumpia wrappers are what you'll have to hunt for. For dipping, I love the Mae Ploy brand of sweet chili sauce. Most grocery stores carry a sweet & sour sauce that will also work great for dipping your lumpia in. I haven't found any lumpia wrappers in most US grocery stores, but have found them at my local oriental grocery store. If you live in Nashville, TN like I do, you can find lumpia wrappers and Mae Ploy sweet chili sauce at K&S World Market. There are 2 locations in Nashville. One is off of Charlotte Pike in West Nashsville and the other is on Nolensville Pike. Be sure to check them out! They have a great produce selection at cheaper prices than most grocery stores.

So let's get cooking!

This recipe makes approximately 50 lumpia pieces. You'll need:

1 lb ground pork
2 cloves garlic, minced
3 ribs of celery, finely diced
3 carrots, grated
1 large yellow onion, finely diced
1 egg
1 tbsp sesame oil
1/2 tbsp soy sauce
1 tbsp coconut aminos
1 + 1/2 tsp onion powder
2 tsp garlic powder
1 tsp salt
1/4 tsp ground pepper
1 pack of lumpia wrapper or spring roll pastry
2-3 tbsp water, for sealing wrapper
Sweet chili sauce for dipping
Vegetable oil

Get Cookin'!

Place the ground pork in a large bowl or stand-mixer bowl.
Add the carrots, celery, onion, garlic, egg, seasonings, soy sauce, coconut aminos, and semame oil to the bowl.
Mix in until well-combined. If you don't have a stand mixer, you can use your hands, a wooden spoon or spatula, or hand mixer!
Remove the lumpia wrappers from the packaging. Cut the wrapper in half diagonally so it makes 2 triangles.
Carefully peel one wrapper off of the stack. Place it on a flat surface with the point or apex of the triangle facing away from you.
Add a spoonful of the lumpia filling to the center of the wrapper, and use your fingers to spread it out. (See the video to the left!)
Fold the bottom of the wrapper over the filling and carefully roll and fold in the sides.
Once you have about of inch of wrapper left to roll, dip your fingers in water, and press against the triangle to seal the egg roll.
Repeat until you use all of the filing & lumpia wrapper.
Freeze in gallon-sized Ziploc bags in a single layer if you won't be cooking them right away.
If you plan to cook right away, cut lumpia pieces in half. This allows them to be more bite-sized & cook up faster.
Place a small frying pan on medium-high heat. Add enough oil to fill 1/3 of the pan.
Once the oil is hot, slowly add the lumpia pieces to the pan without overcrowding the pan (i usually cook no more than 6 at a time) and cook for 4 minutes per side, or until golden brown all over. You can also use a deep-fryer, but I don't own one of those!
Let the lumpia rest on a plate lined with a paper towel to absorb excess oil.
Serve it up with some sweet chili sauce for dipping & enjoy! As always, stay Nashfull!

Rib Eye Street Tacos

Tue, 18 Jan 2022 17:00:04 GMT

Taco Tuesday anyone?

Is anyone else a big fan of street tacos? These Ribeye Street Tacos are a great way to pump up your Tuesday (or any day). Citrusy, mojo-inspired flavors meets carne asada. 100% juicy and delicious! I'll say that I surprised myself with this flavor profile and how well it turned out. Pair this dish with some cilantro-lime and a margarita!

I hope you enjoy this recipe as much as I do. Stay NashFUL!

The marinade:

1 navel orange, zested & juiced
1 lime, zested & juiced
4 garlic cloves, pressed
2 tbsp fresh cilantro, finely chopped
2 tbsp apple cider vinegar
1 tbsp extra virgin olive oil
1/2 tbsp garlic powder
1/2 tbsp onion powder
1/2 tbsp cumin
1/2 tbsp dried oregano
1/2 tbsp Ancho chili powder
1-1/2 tsp red pepper flakes
1/2 tsp salt
1/4 tsp ground pepper

The steak:

1 lb rib eye steak
Olive oil spray

The slaw:

1/4 head green cabbage, sliced into thin ribbons
2 carrots, cut into matchsticks
1/2 tbsp Whole 30 mayo (can substitute with regular mayo, greek yogurt, or sour cream)
1 tbsp apple cider vinegar
2 tbsp reserved marinade

The cilantro-lime rice:

1 cup Jasmine or Basmati rice
2 cups water
1 lime, juiced
1/2 cup fresh cilantro, finely chopped
1/4 tsp salt
1/2 tbsp Kerrygold unsalted butter

The finishing touches:

12 small corn tortillas
3 tbsp Cotija cheese, crumbled
1 lime, cut into wedges

Let's get cooking:

Combine the marinade ingredients in a bowl, reserve 2 tbsp in a small bowl, and set aside.
With a sharp knife, slice the rib eye into 1/4 inch thick planks.
Place the rib eye and marinade in a gallon-sized Ziploc bag, seal, and massage the marinade into the steak. Set in fridge for at least an hour.
While the steak marinates, combine the cabbage, carrots, mayo, apple cider vinegar, and marinade.
Toss the slaw, place in an airtight container, & place in fridge for at least 30 minutes to let the flavors meddle.
Place a medium saucepan on medium heat; add the rice, water, and salt to the pan. Cover and bring to a boil then turn the heat to low. Fluff with a fork and let the rice cook until the water is fully absorbed.
Take the rice off the burner, add the lime, cilantro and butter, mix, and set aside.
Place a large skillet on high heat.
Toast the tortillas for 1 minute each side & place on a paper towel lined plate.
Turn the heat to medium-high, lightly coat the pan with olive oil spray and cook the rib eye in the marinade to desired doneness:
1 minute per side for medium
1 & 1/2 minutes per side for medium-well
2 minutes per side for well-done
Time to assemble your plate! Fill a tortilla with the steak, layer in crumbled Cotija juice, and top with a bit of slaw. Serve your tacos with a side of rice and enjoy!

baking spirits bright-eyed with biscotti cookies

Sat, 08 Jan 2022 16:42:26 GMT

pairs (very) well with coffee :)

I'm still in denial that the holidays are over, hence the title.

Anyway, I am here to bring you a sweet little crunchy gluten-free treat to have with your morning coffee, mid-day pick-me-up, or decaf nightcap (and yes I partake in all 3 cups some days).

This yummy Italian pastry is a great way to sweeten up your morning, day, or night! It's delicious and made with healthy, clean ingredients.

Bob's Red Mill is my go-to for ingredient alternatives that gut-happy (can I copyright that if it already hasn't been used?). Biscotti cookies are typically made with wheat flour, butter, and syrups. I've lightened up the recipe and made the biscottis easier for the stomach to digest. Bob's Red Mill rolled oats, almond flour, and tapioca flour make the dough and is sweetened with coconut sugar. My Pistachio-Almond Biscottis will look different from store-bought biscottis because I swapped out the wheat flour for ingredients that have a darker color and more texture.

But less talking and more cooking!

Ingredients you'll need:

1 & 1/2 cups Bob's Red Mill Old-Fashioned Rolled Oats
1 & 1/2 cups Bob's Red Mill Superfine Almond flour
1/2 cup Bob's Red Mill Tapioca flour
3/4 cup coconut sugar
1 tsp baking powder
3/4 cup pistachios
2 eggs, beaten
2 tsp almond extract
1/4 cup refined coconut oil, melted
3/4 cup dark chocolate chips
1 tbsp refined coconut oil, not melted
1 tbsp coconut sugar for sprinkling the dough before baking

Kitchen gadgets you may need:

Food processor or blender
Kitchenaid stand mixer, hand mixer, or whisk
Spatula
Baking sheet
Parchment Paper
Large glass mixing bowl
Measuring cups and spoons
Small pot

Let's get cooking!

Preheat your oven to 350 and line a baking sheet with parchment paper.
Start by placing the rolled oats in your food processor, blend for 1 minute on high speed until it turns to a coarse flour.
Add the almond flour and tapioca flour to the food processor and pulse until combined. If you have a smaller food processor, no biggie! Pour the oat flour into a large mixing bowl, add the almond and tapioca flour, & whisk away.
Transfer the mixture to your Kitchenaid mixer if you were using the food processor, then add the baking powder, coconut sugar, eggs, & almond extract. Mix with the paddle attachment until the wet and dry ingredients are incorporated and have a crumbly texture.
If you aren't using a stand mixer, add the ingredients to the large mixing bowl with your flour mixture and mix with a spatula until you achieve the crumbly texture.
Slowly add in the coconut oil and mix.
Remove the dough from the bowl and place on a clean surface. Roll it into a ball, then split in 2.
Roll the dough and form 2 logs, cover with parchment paper, and flatten until the dough is about 3/4-inch thick.
Bake for 25 minutes. Remove from heat, allow to cool completely, then place in freezer for 30 minutes.
After 30 minutes, remove the biscotti cookies from the freezer, place on a chopping board, and with a sharp knife slice into 1/2 to 3/4-inch slices.
Place them back on the baking sheet and bake for an additional 20 minutes. Then set aside.
* fun fact! * biscotti comes from the Latin word biscotto which means "twice-baked."
Fill your pot so it is half full with water and bring the water to a slow boil.
Place a large glass bowl on top, add the chocolate chips and coconut oil and keep mixing until you've got a smooth and shiny chocolate dipping sauce.
Dip the biscottis flat side down to coat the bottom with chocolate, place on a dish lined with parchment paper to set.
Once the chocolate is set, you're ready to enjoy for dipping in your favorite coffee! The cookies will stay good for up to 2 weeks refrigerated and 3 months frozen.

Pork chops, but make it healthy

Sun, 02 Jan 2022 01:47:05 GMT

Happy, happy 2022!

Happy New Year friends! I hope you all had a wonderful holiday season filled with lots of memories & love!

I don't know about you, but I definitely took it real easy over the break. Ate tons of delicious (not healthy) food, laughed a bunch with my family, & binged watched all of the Lifetime Christmas movies. Now it's time to jump into 2022! Every year I make a list of resolutions, but never achieve all of them. I want this year to be better than the last & continue to work to be the best version of myself. My goals & resolutions for 2022 are much more realistic, attainable, & focus more on my overall well-being, emotional & mental, than just physical health.

I spent my New Year's day being productive. I reflected on all of the blessings & lessons the past year taught me, deep-cleaned the house while catching up on my favorite podcasts (Bigger Pockets Money & Bigger Pockets Real Estate), finished reading Kisses and Croissants, a fun & flirty read about a girl pursuing her dreams as a ballerina in Paris, & my personal favorite, cooking!

The holidays may be over, but you don't have to jump right into eating super-clean, protein-packed, low-carb, etc, etc, meals. It's called balance & I'm here to bring you a savory, flavorful, & healthy meal. Yup, I'm talking about pan-seared pork chops with a roasted cauliflower mash. Let's get started!

..

For the roasted cauliflower mash:

1 large crown of cauliflower
2 tbsp + 1 tbsp extra virgin olive oil
4 cloves of garlic
1/2 cup plain, unsweetened almond milk

Preheat your oven to 400 degrees.
Wash the cauliflower, then chop into 1/2 inch slices.
Line a baking sheet with parchment paper, arrange the cauliflower slices on the baking sheet, & drizzle with 1 tbsp olive oil.
Take a 4-inch by 4-inch section of tin foil, mold it into a bowl shape, & place it on the same baking sheet as the cauliflower.
Fill the foil bowl with 2 tbsp olive oil & peeled garlic cloves.
Placed the baking sheet on the top rack & roast for 25 minutes.
Remove from the oven & place the contents in a bowl (or blender), add the almond milk, & blend using an immersion blender or stand-up blender.

For the pork chops:

2 bone-in pork chops
1/2 tbsp extra virgin olive oil
Salt & pepper
1 tsp dried thyme

Preheat the oven to 350 degrees.
Place a pan on high heat & add the olive oil.
Season both sides of the pork with salt, pepper, & dried thyme.
Brown the pork chop in the pan for 2 minutes each side.
Place the pan in the oven & cook for 15 minutes.
Remove the pan from the oven, then plate your dish with the cauliflower mash & a side salad.
Enjoy!

Guinness Pot Roast

Tue, 21 Dec 2021 22:45:05 GMT

stay warm this winter with a hearty Irish-inspired pot roast

Happy first day of winter! I hope you all are enjoying the holiday season so far.

Christmas is just 4 days away & my Guinness Pot Roast is a sure crowd pleaser & would make a great Christmas dinner!

I love the bold flavor that is packed into this dish from fresh herbs & malty goodness from one of my favorite stouts.

This dish is easy to prep & you can enjoy a pint while you cook.

Makes enough for 8 servings

Ingredients:

6-7 lbs chuck roast
2 tbsp extra virgin olive oil
2 cups beef broth
3 tbsp Worcestershire sauce
2 (15 oz) cans Guinness stout
1 large sweet onion, quartered
4-5 shallots, quartered
5 cloves garlic, smashed
3 lbs russet potatoes, halved or quartered depending on size
3 large carrots, peeled & roughly chopped
4 stalks celery, roughly chopped
3 bay leaves
1 bunch of thyme
1/2 tbsp coarse salt
1/4 tbsp ground pepper
1 (8 oz) package whole white mushrooms
1 (12 oz package) raw green beans
2 tbsp unsalted butter
3 tbsp flour

Let's get cooking!

Place a large dutch oven on high heat. Add the olive oil.
Sear the beef (I used 2 chuck roasts to make about 6 lbs) about 4 minutes per side until browned, then place the beef aside on a plate.
Turn the heat to medium-low & add the aromatics (onion, shallots, & garlic) & saute for 2 minutes.
Add the salt & pepper to the pan.
Remove the aromatics from heat & place in a bowl.
Turn the heat to low, the add the beef & aromatics back to the dutch oven.
Pour in the beef broth, Worcestershire sauce, & Guinness, carrots & celery. Top with 1 bunch of thyme.
Cover & cook on low for 4 hours.
After 4 hours, add the mushrooms & green beans & cook for 4 hours.
Remove the beef & veggies from the pot & plate on a large platter.
Remove half of the broth that remains in the pan & set aside. Empty the pan to rid of the excess broth or save & freeze for later use in another dish.
Turn the heat to medium, add 2 tbsp unsalted butter to the pan & melt.
Add 3 tbsp of flour to the melted butter & whisk until completely incorporated.
Add the broth that was set aside, bring to a low boil, then turn the heat off.
Ladle the gravy over the pot roast & enjoy!

Cheers... and as always, stay NashFUL!

Italian Date Night In

Thu, 16 Dec 2021 03:11:30 GMT

Bringing another taste of Italy into your home.

Hi, it's me (again)! Back from my grad school hiatus. I always think I have so much time to do everything... grad school, working 2 jobs, & blog. Let's just say this term was rough . The past 2-3 months have made me re-evaluate my priorities. Let's just say I made some life changes.

Nonetheless, after my finals, the first thing I did was pour myself a glass of wine & went to my happy place (yes, I am talking about the kitchen).

If you don't remember from my older posts, I spent a few years living in San Diego. One of the areas I frequented was Temecula. Just a 30 minute drive north of San Diego is the wine country of Southern California! It is home to so many wineries & a few of my local favorites - Miramonte , Wilson Creek , and Ponte . If you are in the area, I highly recommend checking them out & if you live in the area join their wine club (I did & thoroughly enjoyed it)! You can't go wrong! Did I mention they're dog friendly?

Part of this dish is actually inspired by one of the menu items on Miramonte's Flower Hill Bistro, the Fromage and Tomato. Every time my friends & I came for a wine tastings, or just to have some girl & wine time in the SoCal sunshine, we always ordered the Fromage and Tomato.

So I'm bringing you a full meal inspired by my wine days - my slow roasted bruschetta, crispy brussels sprouts, & citrusy pesto pasta. Buon Appetito!

Below are a few of my MANY visits to Temecula with friends & the pups! Notice that the first 4 photos are from Miramonte Winery and the last 2 from Wilson Creek Winery. Notice the empty board - we demolished that Fromage and Tomato every time!

Let's start with the Slow Roasted Bruschetta:

8 - 10 garlic cloves, smashed
1/2 pint cherry tomatoes, halved (quartered if large in size)
3/4 cup extra virgin olive oil
1/2 tsp dried oregano
6-8 basil leaves, chiffonade cut (sliced into thin ribbons)
Balsamic glaze
Pink Himalayan or coarse sea salt to sprinkle
1/2 baguette, slice in to 1 1/2 inch slices

In small cast iron skillet (around 4 - 6 inches), or a small baking dish, add in the tomatoes, garlic, olive oil, salt, & oregano.

Mix until evenly distributed, then place in a non-preheated oven. Set the oven to 325 and set timer for 1 hour & 15 minutes.

When the timer goes off, remove the dish from heat, top with half of the basil, return to oven, add sliced baguette to a sheet pan & bake for 5 minutes.

Remove from heat and serve!

Pistachio Pesto time!

1/2 cup basil
3 cloves garlic
1/2 lemon, juiced
1/4 cup pistachios
1 tbsp parmigiana reggiano, grated
1/2 tsp lemon zest
1/8 tsp salt
1/4 tsp red pepper flakes

Place a small pan on medium-high heat & toast pistachios for 4 minutes, tossing frequently.

Add all the ingredients to a food processor & blend until smooth.

Crispy air-fried brussels sprouts

1 pound of brussels sprouts, quartered
1 tbsp extra virgin olive oil
1 clove garlic, minced
Salt & pepper to taste

Toss the ingredients in a mixing bowl until evenly coated.

Cook in air fryer at 250 for 15 minutes. Toss the brussels every 5 minutes.

Crank the heat up to 350 and crisp for 7 minutes, tossing halfway through.

Italian Herb Roasted Chicken

2 lb chicken breast
1 tsp salt
1/4 tsp ground pepper
1 tbsp garlic powder
1 tsp dried oregano
1 tsp dried thyme
1/2 tsp dried basil
2 tbsp extra virgin olive oil

Preheat the oven to 325.

Combine the herbs and spices in a bowl.

In a lined sheet pan, coat the chicken breasts in olive oil, then season liberally with the herb mixture.

Bake for 45 minute (internal temperature of 165)

Lemony Protein Pasta

2, 8 oz packages of Banza spaghetti, cooked to package instructions
1/2 tbsp extra virgin olive oil
2 - 3 cups pasta water
2 tbsp unsalted butter
4 cloves garlic, pressed
1 lemon zested & juiced
1/4 cup + 1 tbsp fresh parsley, finely chopped
1 cup + 2 tbsp grated parmigiana reggiano

In a large sauce pan, cook the pasta according to the package instructions. Set aside 2 to 3 cups of the pasta water. Drain the pasta, toss in olive oil, & set aside.

In a large sauce pan on medium heat, melt the butter & add the garlic, parsley, & lemon. Cook for 2 minutes.

To the pan, add the pasta, cheese, & lemon juice. Toss with tongs to coat evenly.

Lower the temperature to medium-low and add 1 cup of the pasta water. Cook for 4 minutes, toss, the add 2nd cup of pasta water.

If your sauce is too thick for your consistency, add 1/4 cup of pasta water at a time until the sauce is at your perfect consistency.

Tower Garden Harvest + A Sweet Summer Peach Salad

Tue, 27 Jul 2021 22:03:29 GMT

I'm here to bring you a little bit of

SUNSHINE

Happy summer, friends! This week I'm telling you all about my Tower Garden ! It's my second year with it & this year has been more successful than the last. It took a little trial and error with store bought seedlings vs starting my own plants from seeds, but I can say this growing season has been bountiful!

This post is not sponsored by Tower Garden.

I bought my first Tower Garden in May of 2020 (my housewarming gift to myself). I saw it for the first time on social media in 2019 & new I had to have one for myself.

For those of you that don't know, the Tower Garden created by the Juice Plus+ Company, in an aeroponic garden that can be used to grow your own produce indoors or outdoors, all year round. My biggest reason for purchasing a Tower Garden was that I wanted to extend my growing season for the garden I was planning out when I bought my home (plus, I have a phobia of any type of reptile, no matter the size). I live in Tennessee & we have very hot, humid summers. We've got some scorching hot summers that some veggies do not thrive in & in the winter it's way too chilly to grow a thing.

I still grow some foods outdoors since you can't grow every type of produce from the TG.

Juice Plus+ sells two types of growing systems: the Tower Garden Home for indoor use only & the Tower Garden Flex, which can be used both indoors & out.

I love my Tower Garden because I can grow a huge variety of foods without soil & pesky creatures that might sneak up on me. The original packaging allows for you to grow 20 plants within a 3 ft x 3 ft space. Talk about a small footprint! The plants grow in a soil-less medium called rockwool, which is made from the fine fibers of molten rock. A water reservoir holds 20 gallons of water that is mixed with mineral nutrients to feed your plants. The water is pumped up through the tower & slowly trickles down within the growing system to feed the plants for about 15 minute increments, but also allows for optimal oxygen exchange. You can purchase seedlings from retailers or start your own plants from seed (I prefer the latter). You can grow a huge variety of fruits & vegetables such as herbs, leafy greens, broccoli, peppers, & tomatoes, to watermelon & strawberries! The quality of the produce is superb! They are much tastier, vibrant, & obviously more fresh than store bought produce. The water is recycled & you add more water/nutrients every few weeks. Twice a year I will break down the entire garden for a good cleaning & to replace the water in the reservoir.

See the difference between TG grown vs store bought bok choy/pak choi below, store bought is on the left, TG grown is on the right.

The photo to the left shows produce that I grew in about 1 month from seeds!

Pictured here from left-to-right, top-to-bottom are: parsley, basil, dill, pak choi, bibb lettuce, & romaine lettuce.

I'm also currently growing self-pollinating cucumbers, sweet peppers, bell peppers, kale, sugar snap peas, tomatoes, green beans, oregano, scallions, arugula, + more in my Tower Garden.
I have a second TG that I would like to dedicate to strawberries, but I'm still doing more research on if I should start from seed, from bare roots, or seedlings (I've only tried seedlings & bare root strawberries).

I'll be sure to share more of my harvests! I often post about my TG on my Instagram, so come follow along!

Cooking with produce from my Tower Garden is so rewarding & I have another recipe for you below! Here is a recipe I posted a few weeks ago featuring some TG veggies. I hope you Enjoy!

Summer Peach Salad

featuring fresh peaches from The Peach Truck

makes 4 servings

To make the peach vinaigrette, you'll need:

4 to 5 basil leaves
2 Peach Truck Peaches
1-2 cloves garlic (use 1 for just a subtle hint of garlic)
1 tsp dijon mustard
1/2 tbsp fresh squeezed lemon juice
1/4 cup extra virgin olive oil
1/3 cup white balsamic vinegar (you can substitute with white wine vinegar, just add 1/2 tbsp of honey)

Place the above ingredients in a blender, or wide mouth jar/cup if using an immersion blender. Mix until smooth!

To make the salad, you'll need:

3 1/2 - 4 cups lettuce (I used bibb lettuce & baby romaine from my Tower garden), cut into 1/4 to 1/2 inch strips
1/2 cup shredded carrots
1 1/2 tbsp sunflower seeds
1 peach, cut into slices

Combine the ingredients in a large bowl, toss with desired amount of peach vinaigrette & serve with chicken (I used homemade chicken salad).

If you're in Nashville, check out the Peach Truck! They're truly my favorite!

Stay Nashful!

Oh Mi-so Honey!

Mon, 12 Jul 2021 20:35:55 GMT

Miso Honey Glazed Salmon + Sauteed Pak Choi

I hope you got the title reference. If you didn't no fear, it's just my cheesy, "pun-ny" way of alluding to the super catchy song that's featured in Disturbia. If you're not sure what I'm talking about, feel free to use Dr. Google & look it up. (It's just milldly inappropriate)

It's been a while... I know! I've been crazy busy & have so many unpublished recipes! I just wanna say I'm back & will do my best to be more consistent with posting on the blog!

I'm sharing my Miso Honey Glazed Salmon & Sauteed Pak Choi with you this week! I realized I haven't made a seafood dish in such a long time! So here is something colorful to feast your eyes & tastebuds on. Salmon is my favorite type of fish. It's packed with protein, omega-3 fatty acids, & a ton of vitamins. I consider it a superfood. There are so many benefits from eating salmon like skin, hair, joint, & eye health. Load on up my friends! I'm pairing this fish with some homegrown pak choi. You read that right! I started my pak choi from seeds & they've grown up beautifully. Pak choi or bok choi is a type cabbage that is used in a lot of Asian dishes. It is a very nutrient-rich cruciferous vegetable packed with folate, vitamins a & c, calcium plus many many others. This leafy green is easy to incorporate into your every day diet. Even when cooked until wilted, the leaves will be tender & the stems provide a nice crunch.

This recipe serves one! Just multiply the recipe by the number of serving you would like.

Ingredients

0.75 lb Atlantic salmon fillet
Avocado oil or olive oil spray
2 cloves garlic, pressed
2 tsp white miso paste
1.5 tsp honey
1 cup pak choi, sliced
1/2 tsp sesame oil
1/2 tsp coconut aminos (can sub an equal amount of soy sauce)
Salt & pepper

Let's get cooking

Preheat your oven to 350.
In a small bow, combine the honey, miso paste, & 1/2 of the pressed garlic, then mix until well combined.
In a glass baking dish, or lined baking sheet, spray with a small amount of oil of your choice, & place salmon skin side down.
Spread the miso-honey mixture over the salmon & bake it for 20 minutes. (If you are cooking more than one serving, add 5 minutes to your baking time per 2 additional salmon fillets).
While the salmon cooks, place the garlic & sesame oil on a small non-stick pan, then turn on the stove to low to medium-low heat.
Let the garlic infuse into the sesame oil for about 7-10 minutes, then crank up the heat to medium.
Add the sliced pak choi & coconut aminos or soy sauce, toss, cover the pan, & let it cook for about 3 minutes.
Remove the cover, increase the heat to medium-high heat & saute for an additional 2 minutes.
After 20 minutes, take the salmon out of the oven if you haven't already.
Plate it up & enjoy!

Muenster-Bacon Egg Cups

Sun, 13 Jun 2021 18:30:05 GMT

A grab & go breakfast to fuel your day

If you haven't noticed already, I really love making egg cups for breakfast! They're easy to make in batches & a quick breakfast to eat before your go to work or post-workout. There are so many different varieties you can make & I can assure you that I'll be sharing all my recipes as I experiment!

This egg cup is packed with flavor from dried herbs, crispy bacon, a muenster cheese "shell," & No Crumbs Left's marinated onions. I can't take credit for the marinated onion recipe, but they do not disappoint. Teri from No Crumbs Left was one of the first Whole 30 bloggers I followed. She has amazing cookbooks, all the "magic elixers," & beautifully photographed foods. I hope to have as much food art & creativity as her one day (check out her Instagram ).

As always, stay nashful!

let's get crackin' - makes 12 egg cups

10 strips of thick-cut bacon
1 tbsp olive oil
1 dozen eggs
1/2-1 tsp salt
1/2 tsp black pepper
1 tbsp oregano
No Crumbs Left Marinated Onions
1 1/2 cups frozen shredded potatoes
12 slices of muenster cheese, sliced in half

Preheat your oven to 350 degrees.
Line a baking sheet with foil for easy cleanup, lay the bacon in a single layer, & bake for 35 minutes.
Remove the bacon from the oven & set the slices on a paper towel to absorb the excess oil. Then chop the bacon into bite-sized pieces
While the bacon is cooking, heat 1 tablespoon of olive oil on medium high heat, add the shredded potatoes & cook for about 7-10 minutes until lightly browned.
In a large mixing bowl, crack 1 dozen eggs & add your seasoning.
Beat the eggs with a hand mixer or immersion blender to make them extra fluffy.
Take a silicone muffin tray & line the tray with 2 half slices of the muenster cheese to make your "cheese shell."
Layer a tablespoon or 2 of the potatoes on top of the cheese & push down into the muffin mold.
Add the chopped bacon on top of the potatoes, ladle in your egg mixture until it is filled just below brim of the muffin tin.
Top with a few slices of Teri's marinated onions.
Bake the egg cups for 35 minutes, remove from the oven & pack them in an airtight container to eat throughout the week.

Bibimbap/Beef Bulgogi Bowls

Wed, 09 Jun 2021 20:34:33 GMT

bringing KBBQ to your table

nuga baegopeu ni (who's hungry)?

I'm not sure if you've ever had the pleasure of dining at an All-You-Can-Eat (AYCE) Korean BBQ restaurant, but I highly recommend it. It's a fun way to dine & share a drink with friends/family. Korean food is packed with flavor, ranging from sweet soy to spicy chili & everything in-between. The options are endless, weather it comes from your choice of protein, banchan (side dishes), & kitchen entrees.

AYCE can be overwhelming if you're a first-timer. If you want an introductory taste to Korean food, try bimbimbap (rice bowl)!

I've created this Korean-inspired bowl that does not disappoint. Sweet & tangy beef bulgogi, honey-sriracha brussel sprouts, kimichi, & pickled cucumbers served over a bed of brown rice. Feel free to swap out brown rice for white rice or lettuce, you can't go wrong either way.

I hope you enjoy, stay nashful!

bbq + marinade:

1/2 cup coconut aminos
2 tbsp sesame oil
1 tbsp rice wine vinegar
3 cloves garlic, minced, or pressed
1/2 tbsp fresh ginger, grated or microplaned
1 tbsp coconut sugar (can substitute with granulated or brown sugar)
1/4 tsp ground black pepper
1/4 tsp Korean chili pepper
1 tsp sesame seeds
2 stalks scallions, finely chopped
2 - 2 & 1/2 lbs beef (I used ribeye and short-ribs)

rice:

2 cups brown rice
3 cups water

pickled cucumbers:

3-4 mini cucumbers, sliced very thinly on a mandoline or using a vegetable peeler
1/2 - 2/3 cup rice wine vinegar
1 tbsp coconut sugar (or granulated sugar)
1/4 cup water
Korean chili flakes to taste

crispy sriracha-honey brussels:

2 lb brussels sprouts, shredded or sliced thinly
2 tbsp avocado oil
1/4 cup honey
1-2 tbsp sriracha

you'll also need store-bought kimchi (you can find this near the sauerkraut at your local grocery store)

let's get cooking:

Place a saucepan on medium-high heat, add the brown rice & water, bring to a rolling boil, then lower the heat to low & cook rice until all extra liquid is soaked up & the rice is soft (about 30 minutes).
Combine all the marinade ingredients except the beef in a bowl, whisk well, then set aside.
If you have any bone-in beef, cut out the bone. You can save it in a zip-lock bag & keep it in the freezer make broth later or toss it, the choice is yours. Slice your beef into thin strips.
Put the beef in a large container or zip-lock bag, pour in the marinade, mix-well, & let it sit in the fridge for at least an hour.
While the meat is marinating, make the pickled cucumbers by slicing the mini cucumbers into thin rounds on a mandoline or with a vegetable peeler, then place in a mason jar or air-tight container.
Place a small sauce pan on medium heat, add the vinegar, sugar, water & chili powder to a boil, remove from heat, pour over sliced cucumbers, cover, & set aside.
Use a food processor to shred the brussels, or slice thinly with a sharp knife. In a bowl, toss the brussels with avocado oil, then cook in batches in an air fryer at 350 for 10-12 minutes, tossing/shaking the basket every 4-5 minutes, & set aside in a bowl.
In the same saucepan used to make the pickled cucumbers, add honey & sriracha, then cook on medium-low heat until they are well combined. Pour the mixture over the brussels & mix until it is evenly covered.
Place a large nonstick saucepan on medium-high to high heat. Once the pan is searing hot, cook the bulgogi in batches (about 4-6 minutes) & set aside in a bowl.
Time to chow down! Place a scoop of rice at the bottom of a large bowl, add as much beef, brussels, pickled cucumbers, & kimchi as your heart desires & enjoy.

Want to make things more fun? Share a drink with friends by serving it with Soju (Korean vodka)! Peach Soju is my all-time favorite.

Meal Prep: Broccoli Chicken Ranch Casserole

Tue, 25 May 2021 08:41:11 GMT

Make once & enjoy for the week

I love having a fresh, home cooked meal every day, but some weeks are just too busy. This is a great dish to make as meal prep for the week, or family dinners!

Here's my healthy take on a broccoli-chicken ranch casserole. No heavy creams are used for this dish, only cheese if you want it. If you're on a paleo or whole 30 diet, feel free the omit the cheese & you can sub with nutritional yeast instead. You get creaminess from a cauliflower puree instead of milk products. It tastes way better in my opinion & won't wreak havoc on your stomach (you're welcome).

I hope you enjoy this as much as I do! Happy cooking & stay nashful!

ranch seasoning

3 tbsp onion powder
2 tbsp garlic powder
2 tsp salt
1/2 - 1 tsp black pepper
2 tbsp freeze-dried dill (can sub with dried dill)
1 tbsp dried parsley

Combine the above ingredients & shake!

You'll have some leftover to use for other dishes...hello, crispy ranch potatoes!

whole 30 mayo

1 egg
2 tbsp + 3/4-1 cup extra virgin olive oil
1/2 lemon, juiced
1 heaping tsp dijon mustard
1 tbsp vinegar
1/2 tsp salt
2 cloves garlic

for the casserole (makes 6-8 servings)

5-6 strips thick-cut bacon
4 large chicken breasts
1 tbsp olive oil
1 tbsp + 4 tbsp ranch seasoning
3 tbsp whole 30 mayo
1 head of cauliflower, halved
1-1/2 lb broccoli florets
one 10 oz pkg frozen spinach
one 14 oz can quartered artichoke hearts, drained
7 oz shredded Colby Jack (omit if you are doing paleo/whole 30)

let's get cooking

Preheat your oven to 350 degrees
Coat the chicken breasts with 1 tbsp olive oil & 1 tbsp ranch seasoning.
Bake the chicken for 30 minutes, or until internal temperature reaches 165 degrees.
While the chicken is baking, place bacon & cauliflower (cute side down) on a lined baking sheet and bake for 35-40 minutes.
Remove the chicken from the oven, then cut into 1/2 inch cubes.
Remove bacon from the oven, place on a paper towel to drain excess oil, then chop into very small pieces.
Place the cauliflower in a blender with lemon juice, mayo, & ranch seasoning, & blend until smooth.
In a very large mixing bowl, add the chicken, broccoli, then toss with the cauliflower mixture.
Spread the casserole mixture into an even layer in a baking dish (I needed to use 2 baking sheets).
Top with shredded Colby Jack (omit if whole 30/paleo & crumbled bacon, then bake for 40 minutes at 250 degrees.

BBQ Brisket Nachos with a side of Bloody Mary's

Sun, 02 May 2021 19:22:07 GMT

This week I'm bringing you delicious bar food to your home!

Fancy meals are fun, but so is bar food! There's a restaurant in Nashville that has great BBQ. If you're a Nashville native, you probably already know which restaurant I'm talking about... Edley's! Their food is delicious and I wanted to recreate one of my favorite dishes just for you. They have BBQ Brisket Nachos that I crave all the time. When people ask me about food recommendations, Edley's is at the top of my list. I've recreated their BBQ Brisket Nachos for you, but with my own flair on it. It is smoky, sweet, & packs a little bit of heat. Homemade kettle chips, layered with a creamy sharp cheddar sauce, slow-smoked brisket, & pico de gallo. This dish pairs well with one of my favorite brunch cocktails, a Bloody Mary! So happy Sunday friends, stay nashful!

**you'll have TONS of leftover brisket after making this, so follow along on my Instagram this week for more brisket dishes**

brisket + dry rub + smoker

You'll need around 5 pounds of brisket (you'll have lots leftover, but trust me...you'll want them!

dry rub ingredients:

2 tbsp kosher salt
2 tbsp garlic powder,
2 tbsp onion powder
3 tbsp coconut sugar (can also use brown sugar)
1 tbsp paprika
1 tbsp smoked paprika
1/2 tbsp chili powder
1 tsp cayenne pepper
1 tbsp ground black pepper

mop sauce ingredients:

1/2 cup apple cider vinegar (ACV)
1/4 cup extra virgin olive oil (EVOO)
1/4 cup light beer
2 tbsp smoked paprika

Fill the hopper of your smoker with your favorite wood pellets, then reheat your smoker to 225 degrees.
In a bowl, combine the dry rub ingredients & mix thoroughly.
In a separate bowl combine the mop sauce ingredients. Whisk it all up & set it to the side.
Unwrap your brisket from the packaging & pat all sides dry with a paper towel. Don't worry about trimming the fat cap, you'll want to keep it on while the brisket is smoking so it stays nice & juicy!
Rub the spice mix all over until everything is evenly coated.
Place the brisket in the smoker with the fat side up & let it smoke for 6 hours. Every hour you'll want to brush the mop sauce mixture onto the brisket.
After, 6 hours, turn the heat up to 275, flip the brisket so the fat side is down, brush on your mop sauce, & smoke for 1 more hour.
Remove if from the smoker & let it rest on a chopping board fat side up for at least 10 minutes before carving.
Using a knife, run the blade along the meat & the fat to remove the fat cap. I prefer not to eat this part & just toss it.
Cut the brisket into 1/4 inch slices. Then cut the brisket into strips until you have about 1 cup of brisket strips.

crunchy, crispy, kettle chips

3 large russet potatoes, washed & dried
3-4 cups peanut oil (vegetable or canola oil works too!)
1/4 tbsp Old Bay or cajun seasoning

Using a mandoline (this one works great & I've had it for over 7 years), run the potatoes across the blade to make chip slices.
Fill a large bowl with ice & cold water. Add the potato slices & let it soak for 1 hour. This removes the extra starch so when you fry it up, it's extra crispy!
Dry the potatoes very thoroughly! Water & hot oil do not mix well.
Add the peanut oil to a dutch oven & heat until the oil is at least 300 degrees.
Working slowly, & in batches, add a handful of the dried potatoes to the oil using a mesh or wire basket/strainer.
Turn the chips often & cook until they are a golden brown.
Removed the chips from the heat & place on a baking sheet lined with paper towels.

pico de gallo / fresh salsa

2 roma tomatoes, diced, or 1 1/2 cups grape tomatoes, quartered
1 large jalapeno, finely diced (remove all the seeds if you don't want it spicy, or leave some of them in for some heat)
1/4 red onion, finely chopped
1/4 cup cilantro, finely chopped
2 limes, juiced
1/4 tsp cumin
1 small pinch of salt

combine all the ingredients in a bowl, toss to coat, cover & set it in the fridge while the brisket cooks.

creamy, cheesy goodness

16 oz of Velveeta sharp cheddar
1/3 cup 2% milk
1/4 tsp cumin
1/4 tsp cayenne pepper

In a nonstick saucepan, melt the cheddar with the milk. Once everything is melted, add the cumin and cayenne, & mix with a spatula until it's well incorporated.

assembly time!

kettle chips
brisket strips
cheese sauce
Traeger Sweet & Heat BBQ sauce (or use your favorite BBQ sauce)
pico de gallo
pickled jalapeno slices
2 scallions, finely chopped

I don't know if it's just me, but it's a total pet peeve when all the chips are at the bottom & the toppings aren't layered in.. So here's how I put the nachos together.

On a large platter, add a layer of chips (about 2-3 chips thick), then top with the cheese sauce, brisket, pico, BBQ sauce, and scallions.

Repeat this process until you use up all the chips!

Serve it up with a delicious Bloody Mary. Recipe below :)

the best bloody mary you'll ever drink

this makes a carafe that serves 6-8, maybe more depending on how much vodka you use ;)

4 cups low sodium tomato juice
4 tbsp prepared horseradish
4 tbsp clam juice
3 tbsp worcestershire sauce
1 tbsp Old Bay seasoning
1/2 tbsp garlic powder
2 tbsp olive juice/brine
3 tbsp lemon juice
1 1/2-2 tbsp Cholula's hot sauce
2 tbsp finely chopped dill
Tito's vodka

Combine all the ingredients in a carafe & shake it up. Chill in the fridge for at least 30 minutes for the flavors to meld together.

Fill a drinking glass with a few ice cubes, start with 2 shots of Tito's vodka, & top with the Bloody Mary mix until the glass is 3/4 full. Garnish with lemon & lime wedges, skewered olives, a celery stalk, & crispy bacon. Stir & enjoy! Add more Tito's or mixer until you get it to how you like it.

Protein-Packed Cajun Chicken Pasta

Thu, 15 Apr 2021 03:54:27 GMT

time to spice things up

Comfort food with a healthy flair. My Protein Packed Cajun Chicken Pasta is a crowd-pleaser! Think mac 'n cheese meets Cheesecake Factory's Cajun Jambalaya Pasta, but good for you! High in protein, it's a sure-fire way to fuel your muscles. This whole batch serves 4 is 298 gm of protein ! That's 74.5 gm protein per serving! I prepped the meats on my Traeger grill, but feel free to saute or bake the meat. If the beef on the grill looks familiar to you, it's from last week's recipe found here .

I love subbing regular pasta with Banza . Banza pasta can be found at your local grocery store (I found that Target carries the most variety of their line). It has a nuttier flavor than regular pasta, but nutrient-rich. I actually prefer the taste!

What you'll need:

Traeger Signature Blend Hardwood Pellets
one 8 oz box of Banza shells
7 oz (1/2 of a standard pack) of andouille sausage
1-1/2 lb chicken breast
salt & pepper
3 tbsp Kerrygold unsalted butter
1 large sweet onion, diced
1 bell pepper, diced
5 cloves garlic, minced
1/2 cup frozen corn
one 10 oz can of Rotel Fire Roasted Diced Tomatoes & Green Chilies
3/4 cup almond milk
2 tbsp almond milk + 1 tbsp water
1 tbsp arrowroot powder
2 bay leaves
1/2 tsp red pepper flakes
1/4 tsp cayenne pepper
1 tsp paprika
1 tsp garlic powder
1 tsp onion powder
2 tsp dried oregano
1/2 tsp salt
A few twists of cracked pepper
Grated Parmesan cheese, for garnish

Smoke the meat

Load the hopper of the Traeger with your favorite wood pellets.
Preheat your Traeger by turning the dial to the "smoke" position.
Season both sides of the chicken breasts with salt & pepper, add the chicken and sausage to the grill, then smoke it for 30 minutes.
After 30 minutes have passed, insert the temperature probe into the thickest part of the breast, turn the heat up to 250, & cook until the chicken reaches an internal temperature of 165, about 1 hour & 15 minutes (the sausage continues cooking at this point too).
if you're baking you chicken & sausage, you'll want to place it in an oven preheated to 350, & cook for 30 minutes or until the internal temperature of the chicken reaches 165.
Once cooked, cycle your Traeger off according to the manufacturer's instructions & place the meat on a cutting board.
Dice the chicken into large bite-sized chunks & slice the andouille sausage into 1/4-1/2 inch rounds.

Get saucy

Place a large saucepan on medium-high heat & melt the butter.
Add the onions & peppers, then cook until the onions are translucent (about 2-3 minutes).
Add the garlic, bay leaves, red pepper flakes, cayenne, paprika, garlic powder, onion powder, oregano, salt & pepper & cook for 2 minutes.
Pour in the can of Rotel & almond milk. Bring to a simmer.
In a small bowl, whisk the arrowroot powder, water, and 2 tbsp almond milk. Don't let it settle, mixed arrowroot powder tends to gel if not it's not used right away.
Turn the heat to medium-low & add the arrow root mixture to the sauce while stirring the pot until it is well-incorporated.
Let the sauce cook for 5-7 minutes, stirring occasionally.
Add the sliced chicken & sausage. Add the frozen corn & let it simmer in the pot for about 15 minutes.
While that's cooking, place another saucepan on medium-high heat, bring 8 cups of water to a rolling boil, add the Banza pasta, & cook for 8-10 minutes.
Drain the pasta & add it to the sauce.
Mix the shells are evenly incorporated, top with grated Parmesan, & serve it up!

Traeger Smoked Meat & Veggie Platter

Tue, 06 Apr 2021 20:28:20 GMT

Happy spring! It's grilling season!

Spring is in the air, which means the weather is warming up, pretty skies, colorful flowers, & outdoor cooking!

I bought my Traeger Grill last year & I absolutely love cooking on it. You can grill, smoke, roast, barbecue, braise, & even bake with it. The Traeger is so versatile & you can cook up some really tasty foods.

This platter for 2 is perfect for couples. Double the recipe & it makes a great dish for families or meal prep! Don't be fooled by the photo though, there are more meat & veggies than the platter shows (I just couldn't fit it all on the platter I have).

The bottom round roast I used is rubbed with a sweet & spicy Memphis inspired dry rub & cooked til it's moist & slightly pink! No dipping sauce needed (but if you must, I recommend Traeger's Sweet & Heat Sauce ).

You'll notice another cut of protein on the grill since I was also cooking up another dish that will be featured on the blog real soon.

But for now, enjoy this smoked meat & veggie platter! Oh, & soak up all that sunshine too! Enjoy with a glass of chilled white wine or rose, or heck even a refreshing cocktail.

What you'll need (for 2 people):

Traeger's Signature Blend Hardwood Pellets
1/2 lb andouille sausage
1.5-2 lb bottom round roast
4 tbsp Private Selection Memphis-Inspired Seasoning Rub
2 medium sweet onions, quartered
1 bunch asparagus
2 bell peppers, sliced into 1.5-2 inch rounds
2 medium eggplants, halved
1 large yellow squash, halved
1-2 tbsp extra virgin olive oil
Balsamic glaze of your choice

Load the hopper with your favorite wood pellets.
Preheat your Traeger by turning the dial to the "smoke" position.
While your grill is preheating, take your bottom round roast & coat with the dry rub until all surfaces are covered.
Next the veggies, cut the bottom inch off the asparagus; peel & quarter the onions; cut the bell peppers in half, remove the seeds, then cut in to thirds; cut the eggplants & squash in half, lengthwise.
Brush the veggies with the EVOO.
Place the beef towards the back of the bottom rack, then add the sausage, in front of it. Place the squash & eggplants cut side down towards the front of the bottom rack. Place the asparagus & onions on the top rack. Place the peppers on foil & place it on the top rack. Smoke everything for 30 minutes, then remove the veggies from the grill and set aside.
Turn the heat up to 250, insert the thermometer probe into the center of the beef & roast for 2 hours.
Crank the heat up to 375, add the veggies back to the grill with the meat & cook for 20 minutes, flipping halfway through. Then remove the sausage & veggies.
Continue to cook the beef until the internal temperature reaches 145. Then remove from the grill & let it rest for at least 10 minutes on a cutting board with a reservoir.
Slice it up! Cut the eggplant & squash into half moons. Carve the bottom round roast into 1/4 inch slices. Slice the sausage into 1/2 - 1 inch rounds.
Platter time: start with adding the beef to the platter, then top with the rendered juices. Next add the veggies, season with pink Himalayan salt & drizzle the veggies with balsamic glaze. Fill in the gaps with the sausage & enjoy!

Maple Glazed Salmon & Kale Salad

Sat, 20 Mar 2021 14:19:30 GMT

The salmon company got robbed.

Should've put lox on the door!

I've really been in the mood for some good seafood. My favorite type of fish is salmon because it's so versatile, flavorful, & great in sushi.

I love making an elaborate meal, but being a nurse, sometimes I just want a quick and easy dinner. This meal is SO simple & ready in less than 30 minutes!

Did I mention this is healthy, nutrient-dense dish? It's low carb, packed with proteins, omega 3's, fiber, vitamins, & micronutrients. I'm using sprouted quinoa in this recipe. Sprouted grains make the nutrients easily available to the body, easier to digest, & to me, the texture is better in comparison to regular quinoa. Helloooo summer bod! I hope you enjoy this dish as much as I do. Now ready, set, let's get cookin'!

to make this you'll need:

1 lb Atlantic salmon
Olive oil spray
1 tbsp grade A maple syrup
1/2 tsp salt
1/4 tsp ground pepper
1/2 tsp garlic powder
1 cup water
1/2 cup sprouted quinoa
1 tsp ghee
1 small shallot, sliced
4-5 baby bella mushrooms, thinly sliced
6 oz or 1/2 bag of chopped kale
2 tbsp sliced almonds
2 tbsp feta cheese, crumbled

for the balsamic vinaigrette:

1/3 cup EVOO
1/4 cup balsamic vinegar
1 tsp dried oregano
1 tsp dried basil

Preheat your oven to 350, then line a sheet pan with aluminum foil (I always do this for easy clean-up). Spray the aluminum foil with a light layer of your olive oil spray.
Cut your salmon into 3 fillets, skin side down. I like the salmon skin, it gives a crispiness to the fish after it's done baking. If you don't like the skin, remove it before you cut your fish into fillets. To do this, flip your salmon over with the skin side up, place your palm on the top & guide your knife between the skin & the flesh (be careful not to cut yourself).
**if you keep the salmon skin on, it lifts easier from the foil than without the skin**
Place the fillets skin side down on the foil, leaving room between each piece for even cooking.
Sprinkle the fish with salt, pepper, & garlic powder. Next, using silicone basting brush, brush the tops of the fillets with maple syrup.
Place it in the oven for 25 minutes.
While the salmon is cooking, bring one cup of water to a rolling boil in a small saucepan on medium high heat. Once boiling, add your sprouted quinoa. Turn the heat to medium-low & let it simmer until all the liquid is absorbed, stirring occasionally.
In a large frying pan, melt the ghee, then add the shallots & mushrooms. Cook for 2 minutes, then add the chopped kale. Cover & let it cook for 3-4 minutes. You don't want the kale wilted, just softened a touch, but still with a little crunch to it.
Remove from heat & place in a large dish.
Add the crumbled feta, sliced almonds, & 1/2 of the vinaigrette dressing, then toss to coat.
Add the cooked quinoa & toss until it's spread throughout the kale mixture.
Your salmon should be just about done by now! Once your timer beeps, take it out of the oven & plate it up!

Crab Cake Benedict Salad

Mon, 15 Mar 2021 11:34:07 GMT

but first, BRUNCH!

Brunch is one of my favorite activities to partake in! Why? Food, Bloody Mary's & Mimosas, duh! You know what's not cute about brunch? The price tag.

I remember I made it a ritual to go to brunch almost every weekend since I was in college - UCF, let's go Knights! That habit got expensive REAL fast... that lifestyle continued sometimes twice in one weekend while I lived in San Diego (which was even more expensive). Now, I like to think I'm a more responsible, money-conscious adult and go out to brunch maybe once a month. But let me tell you, I will never give up having all the yummy, brunchy goodness every weekend.

I love a good crab cake Benedict, well all benny's, but crab cakes are my favorite! I'm not the biggest fan of English muffins, so I would rather have my Benedict served over French bread, potato cakes or latkes, or some greens.

I don't know about you, but that video on the right is making me SO hungry. In my opinion, this dish is better with a bloody Mary than a mimosa, but eat this with your favorite breakfast cocktail.

This recipe makes 2 servings

crab cakes:

8 oz lump crab meat
3 ribs celery, small diced
2 cloves garlic, minced
1/2 onion, white or yellow, small diced
2 tbs chives, finely chopped
1/4 cup Whole30 mayo (see recipe below)
3/4 cup almond flour
1 egg
1/2 tbsp Old Bay Seasoning

base:

2 cups mixed greens
1/2 lemon, juiced

sweet potato home fries:

1 large Japanese sweet potato, diced
avocado oil or ghee spray
1 pinch of salt

hollandaise sauce:

1/2 cup Whole30 Mayo
1/2 tsp white vinegar
1/2 tsp paprika
1/2 tsp garlic powder
1 pinch of cayenne

poached eggs:

4 eggs
1 tbsp white vinegar
3-4 cups water

Whole30 mayo is a staple in my kitchen, even when I'm not doing the Whole30. Homemade mayo just tastes better & you know exactly what goes into it.

I use this as a base for dressings, aioli, sauces, you name it!

I make a batch in a wide-mouth mason jar, seal it tight, & it lasts in the fridge for about 1 1/2 - 2 weeks.

Start with an empty wide mouth mason jar. Crack one egg at the bottom, add 3 cloves of peeled garlic, 1 tbsp dijon mustard, the juice of 1/2 lemon (or 1 tbsp white or apple cider vinegar), and 1/4 cup extra light tasting olive oil, or avocado oil.

**make sure your olive oil is extra light, not extra virgin.

you'll thank me later**

Place your immersion blender at the bottom & blend on high speed until the mixture thickens. Then add the rest of your olive oil, about 1 cup, & continue blending at high speed as you lift the immersion blender up from the bottom of the jar. Seal it tight & you're good to go!

make the hollandaise:

combine the ingredients listed under sauce and whisk until you have a pale orange-coral colored sauce.

crab cakes

Combine all the ingredients for the crab cakes & mix until well-combined.
Divide the mixture up into 4 sections and form each section into a ball.
In a small non-stick pan, heat 1/4 tsp extra virgin olive oil on medium heat.
Add the crab cake ball to the center of the pan & gently press with a solid turner.
Cook on each side for 4 minutes, then remove from heat.
Repeat until all crab cakes are cooked.

home fries

Place the diced sweet potatoes in a bowl, lightly spray with your oil of choice, & toss to coat.
Place the potatoes in the air fryer basket, set temperature to 300, & cook for 15 minutes, stirring or tossing the basket every 5 minutes.

poach those eggs

In a saucepan, heat 3-4 cups of water to a rolling boil, then add the vinegar.
Crack one egg in a small bowl.
Mix the water so it makes a swirly whirlpool, then slowly pour the egg into the boiling water.
Cook for 4 minutes, then gently remove it with a slotted spoon.
Repeat the process until you have 4 beautifully poached eggs.

plate time

Set 1 cup of greens down per plate as the base.
Top with 2 crab cakes, add your poached eggs, and ladle on the Hollandaise sauce (about 1 tbsp per egg).
Place the sweet potato home fries on the side, sprinkle with finely chopped chives, & enjoy!

Here to perk up your Monday!

Tue, 02 Mar 2021 00:07:57 GMT

Monday blues got you down? Try this!

It's a gloomy Monday here in Nashville. What better way to bring a bright & refreshing treat your way. I'm keeping this short & sweet for you. This parfait is made with just 4 ingredients! It's super simple & a perfect dessert to eat on the couch while watching TV (I'll be watching The Bachelor's Women Tell All while eating mine). Enjoy this alone or with a glass of your favorite wine!

You'll need:

16 oz of ricotta (whole or part skim will work just fine)
1 lemon, juiced
1-1/2 tbsp raw honey
1/2 pint strawberries, sliced

Makes 4 servings!

In a medium sized bowl, add the ricotta, lemon juice, & honey, then use a hand mixer or immersion blender to combine the ingredients until smooth. You'll want to whip this up on high speed to give it a little "air" too.

Next, divide half of the mixture among 4 small bowls or glasses, layer in some sliced strawberries, divide the remaining half on top of the layer of berries & top it all off with more strawberries.

Either eat it right away, or let it sit in the fridge for at least 30 minutes to let all the flavors meld together.

Enjoy!

baby it's cold outside

Sun, 21 Feb 2021 04:27:04 GMT

We just had a snow week in Nashville!

This past week, Nashville finally got snow that stuck! I've never lived anywhere that snowed & stayed. This week was absolute heaven for me.

If you follow me on Instagram , you'll recognize this furry face! This is my dog Montie! He's a 4 year-old German Shepherd mix that I rescued last summer! He is the sweetest boy & had a blast in the snow this week. I really wanted to try sledding with him, but he is too much of a spazz that he couldn't sit still long enough to get on our makeshift sled.

The snow was absolutely beautiful, but it was so cold! The best way I could think of to warm up is with a hot bowl of chili. This chili is perfect year round & you can spruce it up by putting it on top of fries or hot dogs. Ummm, yum! This makes enough to fill a 6 quart Instant Pot . Make once & freeze the leftovers! If you're not a fan of chili being too spicy, use half the amount of cayenne and red pepper flakes.

You'll need:

1 tbsp olive oil
1 large white onion, diced
1 medium shallot, finely chopped
1 large green bell pepper, diced
3 cloves garlic, minced
2 lb ground beef
1 can (15 oz) kidney beans, rinsed & drained
1 can (15 oz) northern beans, rinsed & drained
1 can (10 oz) Original Rotel
1 can (10 oz) mild Rotel
1 can (28 oz) Cento crushed tomatoes
3 tbsp Amore tomato paste
4 cups beef broth
1 bag (15 oz) frozen corn
2 tbsp cocoa powder
3 tbsp chili powder
2 tbsp paprika
1 tbsp cayenne
2 tbsp oregano
1 tbsp cumin
1 tbsp red pepper flakes
2 tsp salt
3 tsp pepper

Garnishes:

Scallions, finely chopped
Cilantro finely chopped
Shredded Mexican cheese
Sour cream
Pickled Jalapenos
Avocado, diced

Let's get cooking:

Set your Instant Pot to saute mode. If you don't have an Instant Pot, place a large saucepan on medium-high heat.
Add the onions & cook for 1 minute. Next add your shallots, bell peppers, & garlic & cook until the onions are translucent.
Break up the ground beef & cook until slightly browned (don't worry about it being cooked all the way through - it'll be slow cooking for a few hours).
If you don't have an Instant Pot, transfer your aromatics & beef to a slow cooker or dutch oven. Add the remaining ingredients & mix well. Cook on the stove top covered on medium-low heat for 2 hours, then turn the heat to low & cook for 2 more hours.
If you have an Instant Pot, cover with the lid, set it to vent mode, & set timer for 4 hours.
If you are using a slow cooker, cover & cook on low for 4 hours.
Serve it up with whatever garnishes you like!

Some fun ideas to serve up your chili:

Layer up your chili between tortilla chips or Fritos & top with cheese, sour cream, scallions, pico de gallo, avocado, & pickled jalapenos
Cook up some potatoes in the air fryer, or roast em, & top it off with some chili & cheese for some filling chili cheese fries
Top of hot dogs to make chili dogs
Melt a block of Velveeta with 2 cups of the chili to make some yummy chili con queso
Get creative, the possibilities are endless!

Raw, Vulnerable, and Transparent

Fri, 12 Feb 2021 23:34:29 GMT

You are not alone

This is probably the most raw and vulnerable thing I’ve ever done. I am proud of the woman I am and everything I’ve gone through to be where I am today. I have learned to love myself (side note: I’m still learning and always will be), choose myself first, & be brave enough to take risks. I finally feel brave enough to share my story. My hope is that my readers learn to love and choose themselves daily, even when the going gets tough.

I just want to start off by thanking my family and friends for helping me through this period of my life. For mentors, friends, and coworkers that spoke on my behalf. To the governor and his team who got in contact with the White House to help me out of this situation. Mom and dad, you two are my absolute rocks and I am so thankful for your strength and being there for me.

It's not easy for me to talk about very dark things...I've tried with friends, family, & therapists. I still have trouble with it. Writing my feelings has always been easier. (Not-so-fun-fact: I still haven't found a therapist I can really connect with). To my family, friends, & boyfriend, if you're reading this, I'm sorry if this pains you. I still find it very difficult to talk about verbally. But know that I am okay! Even better than okay.

I can't remember the exact day this was, I’ve tried so hard to suppress this memory & bury it deep deep down, but it happened in the fall of 2018. The worst and hardest period of my life was the summer and fall of 2018. This was supposed to be a celebratory time for me. A time where I should have been celebrating a milestone, accepting a new job, enjoying my last month in sunny San Diego, & making the big move to Nashville.

I've dealt with issues in the past: emotional trauma, cheating, bullying (as a child, adolescent, & adult), physical abuse, racism and I have always been able to deal/work somewhat through it. I’ve been told I’m not good enough, I’m weak for showing emotion, bullied for my size, told I’m a ditz and stupid because I try to be bubbly (which is a defense mechanism, btw), the list goes on and on.But this was something different. This absolutely destroyed and crushed me & I couldn’t see a way out. I was filled with hopelessness, shame, dread, and just felt physically ill. People who know me have heard this story, but I’ve never told anyone about the day that changed everything.

I won't go into too many details, but I got in trouble for something very minuscule. To this day I still think it was minor and I was taken advantage of and publicly humiliated and bullied. Someone who had direct authority over me reported me to upper leadership. I was placed on a legal hold & threatened by a lawyer that I could be court-martialed. Everything I worked for and wanted to keep was ripped away and I was at a standstill. I felt dehumanized, an animal on display… I was made an example of. Having to show your place in the workplace, get repeatedly drug tested (FYI I never did any drugs). I had to live with hearing people talk about me in the workplace, dealt with the most judgemental looks, & had to work through it. I had to put on a brave face, push through working as a nurse under the most stressful and traumatic experience of my life. I was in the middle of selling my condo, living in it without furniture, & living out of suitcases. Luckily I was able to sell my condo, but then I had to worry about renting AirBnBs for a week at a time. I wasn't given the grace to stay home & take time to cope or deal with the matter. To this very day this whole experience still haunts me. Oh gosh, I still remember my DIVO and DH at the time, talking about it to me openly at the nurses station where people could hear... co-workers, patients, and their families. I’ve never been in a more toxic environment. It was all too much. I remember feeling so physically sick at work I had to run to the bathroom multiple times between seeing patients to throw up and cry, force myself to recollect myself, hold cold paper towels over my eyes, put a bunch of Visine in my eyes, & slow down my breath so I could go back to work. I remember having a panic attack in the psychologist’s office, struggling to breathe, feeling all my muscles cramp up, & just shaking on the verge of fainting. I was started on a low dose of medication, which helped some, but not enough. To make matters worse, I just kept getting bad news after bad news from my superiors at work. My depression and anxiety were bad, but took over my life in a way that I could not go on with regular everyday activities.

I don't regret many things, but I do regret this because it was the biggest wake-up call of my life. I attempted suicide by combining prescription, over-the-counter medicine, & alcohol. I regret this day so so much, I've tried to bury it deep deep down. I was lucky that this didn't end up taking my life, that I woke up the next morning feeling like absolute crud. I'm glad I survived it, but also I wish I could have prevented this by talking to someone. Don't get me wrong, when I was living in California I had so much support from friends, family, & relatives but this was something so dark I just couldn't build myself up the courage to talk about it to anyone. I didn't want to pain anyone, burden anyone, or cause worry... It just got to a point where I could not see any light or way out of the situation. I just wanted life to end right then & there. I thank God, the Universe, my guardian angel, and my angel baby of a dog named Missy everyday that I survived.

I knew one day I wanted to write about this. I just never knew it would come so soon. I don't know what it is, but I am compelled to share this today. I was supposed to share a new recipe today. (I’ll still share it, I promise). Mental health is a HUGE deal. I feel there is a need for more awareness, resources, support, & education for those that are suffering from it. There is so much negative stigma to mental health & I wish I had the courage to seek help before this happened. I could have benefitted from intensive therapy, but I didn’t have the guts then to ask. I think that's why I am so passionate about mental health, self care, & personal development now.

If you are struggling, I want you to know that you are not alone. You matter. You’ve had a direct impact on someone just by them knowing you. If you’re feeling alone or going through tough times, I pray that you learn from this and seek the help of a loved one.

Every situation is different, but know you don’t have to belittle your own experiences and feelings because other people have it worse, or you think you shouldn’t feel this way. Just believe and keep telling yourself to keep pushing through. You’ll overcome this struggle in your life. I'm on that other side now & let me tell you, there hasn't been a moment since that dark period in 2018 where I haven't thanked the Universe for allowing me to still be alive today. I am the happiest I have ever been in my life now. I am healthy & finally in a good place where I have the courage to stand up for myself and make myself a priority. You can ask the people in my life now that I have no shame in showing emotion now. I allow myself to feel all the things. I surround myself with people who lift me up & radiate good vibes. I still struggle, every day is different. I've had to have my medication dosages adjusted, even medications added since I started them over 2 years ago, but I am coping so much better. Notice I said better, not perfectly. I put myself first and make time to do the things I love and treat myself.

Here are things I do to help take care of myself:

Snuggle up with my dog, talk with a friend, cook, garden and look at my houseplants, read, watch super cheesy rom-coms, exercise, sit in the sauna, treat myself to a massage, facial, or get my hair done, and just sit with a good cup of coffee or tea and let the music fill my soul.

I hope every person in the world feels that they are loved and have someone. If you’re like me and don’t like actually conversing about it, write to someone or me. You don’t have to walk through life alone. You only have one life...cherish it and learn from the hard times.

Whole30 Buffalo Chicken Pizza

Thu, 11 Feb 2021 07:30:02 GMT

Hot, Spicy, & Delicious

Superbowl Sunday happened (go Brady!!) & the next day I started Whole30 again. I made it 3 weeks in my 1st Whole30 of the year & felt great! My stomach was feeling so much better, my energy was higher, I had less headaches, & skin looked clearer. But alas... I am not perfect & my self-control when it comes to food isn't the best. I couldn't say no to this huge celebration with all of yummy foods from local Nashville restaurants. Let me tell you... my stomach has been wrecked since I stopped Whole30. So I'm trying again (mostly my boyfriend's idea - you'll see him on the blog someday) & we are holding each other accountable to stick to it the entire 30 days.

One of my favorite foods is pizza & have been craving it since Sunday, even though I had actually greasy, full of dairy, pizza. So naturally, I want to give my body what it wants but without sacrificing all the pain that come from eating regular pizza.

I hope you enjoy this recipe! It's a pizza with a crispy, thin crust with some spicy buffalo sauce!

For the crust:

3 cups frozen cauliflower
3/4 cup cassava flour (+ 1/4-3/4 cups more)
1/2-2/3 cup almond flour
1 egg
2 tbsp nutritional yeast
1 tbsp garlic powder
1 tbsp dried oregano
1/2 tbsp dried basil
1/2 tbsp salt

Top it off:

2 large chicken breasts, diced
1/3 cup + 2 tbsp buffalo sauce (i used The New Primal's Noble Made medium buffalo sauce)
1/2 of a red onion, thinly sliced
1/2 of a green bell pepper, diced
3/4 cup Rao's marinara
Red pepper flakes
1 tbsp Bragg's Nutritional Yeast
Pickled jalapeno slices

Preheat your oven to 425.

Steam your riced cauliflower according to the directions on your bag.

Place a cheesecloth over a large bowl, empty the cauliflower into the bowl, & set aside to cool. Once cool to touch, use the cheesecloth to gather the cauliflower & twist to remove all of the extra liquid. Try to remove as much as you can.

Grab your food processor (you can also mix by hand or using a mixer), then add 3/4 cup of cassava flour, 1/2 cup almond flour, nutritional yeast, garlic powder, oregano, basil, & salt & pulse until it is well combined. Add in the riced cauliflower & mix it up again. If your mixture is too wet/sticky, add 1/4 cup of cassava flour at a time until you reach the consistency of pizza dough.

Place the dough between 2 sheets of parchment paper & roll it out! It'll look rustic, but if you're OCD about the shape, use a knife to carve off the uneven edges. I rolled mine out to be maybe 1/4 to 1/3 of an inch thick.

Transfer the dough to a perforated pizza pan with the parchment paper & bake for 20 minutes uncovered. After 20 minutes, place a sheet of parchment paper on top of the pizza crust to continue crisping up the crust without burning it, then bake for 10 more minutes.

While the crust is cooking, take a large frying pan & cook your diced chicken on medium heat until cooked throughout. Turn off the heat, then add 1/3 cup of buffalo sauce & toss to coat.

Take the crust out of the oven, remove the parchment paper, then spread 3/4 cup of the marinara over the crust. Add 1 - 2 tbsp of buffalo sauce to the marinara & spread it evenly. Top it off with nutritional yeast, red pepper flakes, red onions, & green bell peppers, then bake it for 10-12 minutes at 425.

Remove your pizza from the oven, slice it up & serve with pickled jalapenos for added spice & your favorite Whole30 compliant ranch dressing.

Let's Talk Skincare using SkinPharm Part 1

Fri, 05 Feb 2021 00:08:41 GMT

My current regimen! I'll go into more details below.

Click the SkinPharm logo to check out their online store!

Disclaimer: this post is not sponsored, all the products described here are products that I purchased myself.

my skincare journey

I have struggled with my skin for years & have been very self-conscious about it. I'm going to take you along my very long skincare journey.

In high school my acne wasn't as bad as both of my brothers, but bad enough to me that I was so insecure & wanted to wear all the make-up. I used Neutrogena, Noxema, St. Ives, other drugstore brands, Murad, and Proactiv. I saw some improvement, but nothing that would last for more than 2 weeks. These products were also very drying & some of them even made my skin feel like it was burning.

Then stepping into college, I started getting facials, but I say this lightly because broke college students can't afford to get facials monthly. I also used "hacks" that I would read from magazines. This would include the "hair gel facial." Yes, it's exactly as it sounds. I would put LA Looks brand hair gel on my face & let it dry, wash it off, smother baby oil on my face & it would be so smooth & tight...but just for a short time. I did have some luck with Aztec Secret Healing Clay Mask, but it just super drying too! (Plus it kind of hurt, but probably because I left it on too long).

Fast forward to when I graduated & became a Naval Officer... I experimented with all the things because I thought I was making the "big bucks." Living in California, I tried IPL photofacials, Clear & Brilliant Laser treatments, extraction facials, enzyme facials, microneedling, dermaplaning, hydrafacials... you name it, I've done it. I spent an insane amount of money on all these procedures & products from Rodan & Fields, Arbonne, Sephora & Odacite (still love Odacite), which did show results, but the upkeep was expensive & time consuming (hello downtime).

When I moved to Nashville in 2018 I heard about SkinPharm & have been following them on Instagram since! I didn't bite the bullet to start purchasing their products until December 2020. I really wanted to try the products, but I took a pay cut moving to TN & was overwhelmed with all the expenses that came with buying a house. I was buying Groupons for microneedling + chemical peels & doing them almost every month (went on longer stretches during the summer), but stopped because when the pandemic happened & I was wearing masks all the time my skin broke out even more after these procedures.

My first purchase was SkinPharm's clarifying pads & I saw results so quickly. My worst breakout are in the mask area. My skin gets so irritated from wearing surgical masks for 12+ hours at work & just masks in general outside of work. I also have a bad habit of resting my chin on my hands (I know, HUGE no-no), & whenever I wear jackets, the collar areas always make me break out from rubbing against my skin. I use the pads twice daily & have seen a significant reduction in the amount of mask acne that I get. I have combination skin, but my forehead is as greasy as can be. Like you can see my forehead from a mile away...just shining, like someone smeared Vaseline across my forehead. I did a lot of research & decided to save up to get their Gold Infusion treatment. This biggest selling point for me getting this treatment is that it shrinks your pores & reduces the amount of oil when you add botox. They numb your face up & stamp in a cocktail of vitamins, hyaluronic acid, & for an added charge botox & PRP. There is no downtime with this procedure & your skin looks so hydrated & refreshed after. The benefits are immediate, but continue for a few months after the treatment too. While I was there, the Clare, one of the NPs recommended some products for me to try & since then my life has changed!

I'm slowly switching my skincare line to all SkinPharm products. Here is my current skincare regimen:

Double cleanse with Beauty Counter's Counter+ Lotus Glow Cleansing balm, followed by Eminence Organics Mangosteen Daily Resurfacing Cleanser
Toning with SkinPharm's Clarifying Pads (AM & PM)
Serum time with SkinPharm's Glow Factor & Youth Serum
Skinceuticals Retinol 1.0 (before bed only). SkinPharm does have a retinol serum called Night Watch
Moisturize with SkinPharm's Brightening Lotion
Spot treat acne with SkinPharm's Dapsone Gel (this one is a prescription)
Finish up with SPF lotion (in the daytime), I currently use Rodan & Field's because I have 2 full tubes & don't want to waste it. SkinPharm does have a few different types of SPF lotions & I am hoping to switch to this one

Next on my list to purchase from SkinPharm is their EyeSculpt , Papaya Enzyme Cleanser , Mineral Tinted SPF , & Night Watch . I just want their whole entire line!

skincare before & afters

This is something I really debated on publishing on the site because I have been so insecure about my skin. But I made a promise to myself when starting this blog to push myself out of my comfort zone & always be transparent. I'm fine with going barefaced at work or around my family, boyfriend, & friends, but posting it so it is on the internet forever really makes me nervous.

I am a picker & have so much discoloration from popping pimples. But I can't talk the talk, but not walk the walk. I still have a lot of progress to go but my skin is much more hydrated, the discoloration has lightened, my skin is less oily, & the texture is a lot smoother.

Just some things to note, I have been using the Clarifying Pads since the middle of December, the other SkinPharm products since the beginning of January, did 1 Gold Infusion facial, & had 1 IPL facial (I kind of binge shopped on Groupon during the week of Christmas & an IPL facial was one of the deals-FYI I didn't get numbing cream for this & it hurt so sooo bad).

I'll be posting skin updates monthly so you all can follow along. This may not look like much progress to you, but to me & it being only 4 weeks out I see & feel a big difference. These photos are unedited and makeup-free. Also, I apologize in advance for the unflattering angles.

Whole30 Chicken & Eggplant "Parm"

Mon, 01 Feb 2021 01:54:02 GMT

Mmm... perfetto!

I combined 2 of my favorite dishes & made it Whole30 compliant! Chicken & eggplant parmgiana is where it's at! You get both the protein & veggies in this dish. Serve it alongside some roasted Italian sheetpan veggies.

This one's super easy to make & a sure crowd-favorite. I hope you enjoy this dish as much as I do! Buon appetito!

I purchase a lot of Whole30 compliant ingredients from Thrive Market & have been shopping from them for years! They offer food products for 70+ food preferences/values or diets. Not only, do they sell food products, but also organic, eco-friendly household & skincare products. You can purchase these items for a fraction of the cost of what you would pay at Whole Foods, Sprouts, or other big brand grocery stores.

For this recipe, I purchased the almond flour, cassava flour, Rao's pasta sauce, & ghee spray from Thrive Market.

Makes 4 servings

You'll need:

24 oz jar of Rao's Tomato Basil Sauce
1-1/2 to 2 lb chicken breasts, butterflied into 4 thin cutlets
1 large eggplant, cut into rounds
1-1/2 cups cassava flour
3 eggs, beaten
2 cups almond flour
1 lb baby potatoes, halved or quartered depending on size
2 crowns of broccoli, chopped into florets
1 tbsp extra virgin olive oil
2 tbsp dried oregano
1/2 tbsp dried thyme
1/2 tbsp garlic powder
2-1/2 tsp salt
1 tsp pepper
Ghee spray

Preheat your oven to 425. Set out 2 baking sheets, line each with parchment paper, & spray with ghee oil spray.

"bread" the eggplant (& chicken)

Create a workspace with 2 plates & a bowl. Add the cassava flour plus 1/2 tsp of salt to one plate. In a large bowl, add the almond flour, 1 tbsp oregano, 1 tsp salt, & 1/2 tsp ground pepper & mix until well combined. Grab another plate & add 1/2 cup of the almond flour mixture. You'll add the rest in batches while you coat your eggplant & chicken so the whole mixture doesn't get clumpy. In a bowl, (I used a meal prep container here) whisk up your eggs. Start breading your eggplant first (raw chicken has bacteria & you don't wanna spread that around even though you'll be cooking everything). Dip the eggplant in the cassava flour, then egg mixture, & lastly covering it with the almond flour. Repeat this process until you have all your eggplant "breaded," then repeat the process for the chicken.

Roasting thyme

In 1 sheet pan, add the breaded eggplant, & in another, add the breaded chicken. Roast them in the oven for 15 minutes, take it out & flip everything over & rotate pans, then cook for another 15 minutes. Remove the eggplant from the oven & let the chicken cook for another 10 minutes.

Place the eggplant on a plate. Add the potatoes to the sheet pan, toss with 1/2 tbsp olive oil, 1/4 tbsp garlic powder, 1/2 tbsp oregano, 1/4 tsp thyme, 1/2 tsp salt, & 1/4 tsp ground pepper. Roast the potatoes in the oven for 10 minutes on the top rack.

Remove the chicken from the oven & place on a plate to cool. Add the broccoli to the same sheet pan & toss with 1/2 tbsp olive oil, 1/4 tbsp garlic powder, 1/2 tbsp oregano, 1/4 tsp thyme, 1/2 tsp salt, & 1/4 tsp ground pepper. roast with the potatoes for 20 minutes.

Get saucy

Heat the Rao's tomato basil sauce in a saucepan on medium heat until it comes to a slow simmer. Then set aside.

Ready, set... eat!

Now it's time to plate! Place 2 of the breaded eggplant slices on a plate, add 2 tbsp or Rao's tomato basil sauce, add chicken filet, 2 more tbsp of sauce, 2 more slices of eggplant, & top with 2-3 tbsp of sauce. Add some roasted potatoes & broccoli to the plate & viola!

Lemon Pesto Cream Chicken Pasta

Thu, 28 Jan 2021 09:58:51 GMT

I've been using Thrive Market since I did my first Whole30 in 2015. I still purchase many products from Thrive Market even when I'm not doing Whole30 because the prices cannot be beat. Get organic, non-GMO, or specialty products for a fraction of the price at local specialty markets.

così cremoso e delizioso!

Whole30 Italian week continues!

Italy has a special place in my heart. When my dad was in the Navy, we lived in Sigonella, Sicily for 3 years! The experience was life-changing. I was 9 years old when we moved there & I remember thinking it was the end of the world because I would be leaving all my friends, school, & just life in general behind in the US... so dramatic! I know. Bless my parents for dealing with this drama queen as a child. Little did I know that after 3 years of living there, I would be kicking & screaming to stay. We got to travel all over Europe & the experience was wonderful. I remember everything vividly. The culture, the people, & the food is just simply beautiful. I'll have more recipes to post that aren't Whole30 compliant, but for now enjoy the creamy, "cheesy" flavor of this dish, but without the dairy! That makes for a happy belly right? & also enjoy these awkward photos from my youth!

Greenpan is hands-down the best non-stick pan I've ever used. (It even beats out some of the cookware that I have that are very pricey). Greenpan is affordable, non-toxic, & durable. I use it everyday. I'm always able to cook with half the amount of oil or more.

This dish is makes 4 servings

For the "pasta"

1 medium sized spaghetti squash
1 tbsp extra virgin olive oil
1 tsp salt
1 tsp pepper

Preheat your oven to 400 & line a baking sheet with foil or parchment paper. Slice your spaghetti squash into rings, drizzle with olive oil on both sides, & sprinkle with salt & pepper. Roast the squash for 30 minutes, flipping the rings halfway.

Let the rings cool, then use a fork to scoop out the spaghetti strands.

For the cashew cream:

2 cups boiled water
2 cups raw cashews
1/4 cup nutritional yeast
2 cloves garlic
1-1/2 tsp salt
1 lemon, juiced

Place 2 cups of raw cashews in a large bowl. Bring 2 cups of water to a boil, pour it into the bowl with cashews, & let it soak for 15 minutes. After 15 minutes, drain the cashews, but reserve 1-1/2 cups of the liquid. Add your soaked cashews, garlic, nutritional yeast, 3/4 cup of the reserved fluid, salt, & lemon juice to a blender & blend on high speed for 2 minutes until smooth. You want the sauce to be thick enough to coat the spoon, but still drip off of it easily. If your cashew cream is too thick, add 2 tbsp of the reserved fluid at a time & blend until you get the right consistency.

For the pesto:

1/4 cup pistachios
1 handful of arugula (can also sub kale/swiss chard)
1 handful of fresh basil
2 cloves of garlic
1/4 cup EVOO
1/2 lemon, juiced
1 dash of salt

Toast the pistachios on a pan for 2-3 minutes, just until lightly browned. In a food processor, add the remaining ingredients & pulse until everything is well-combined.

Make the chicken & pesto cream sauce:

about 1 pound of chicken breast, butterflied, then cut into strips
1 tbsp ghee
1 tsp dried oregano
1 tsp dried basil
1 tsp dried thyme
1 clove garlic, minced or pressed
1 small shallot, finely chopped

Add the ghee to a large pan. Once it's melted, add the shallots & garlic then saute until fragrant, about 1 minute on medium heat. Add the sliced chicken & dried herbs to the pan & cook for about 8-10 minutes. Remove the chicken from the pan, but leave the liquid. Add the cashew cream to the pan, then add your pesto in batches. Continue to mix the cashew cream & pesto until well combined.

Now it's time to plate!

Place your "noodles" on a plate, then layer in the sauce & chicken. Serve it up with roasted or sauteed veggies of your choice & enjoy!

Buon appetito!

Hot Italian Egg Cups

Tue, 26 Jan 2021 17:55:24 GMT

Portauovo Caldi Italiani

(Hot Italian Egg Cups)

Egg cups are the easiest way to have breakfast on the go, because face it, we're all busy humans & cannot be stopped.

Serve it up with Terri's, from @nocrumbsleft, marinated onions & fresh basil!

I'm all about efficiency & easy clean up. I always prep/cook with a plastic bag or empty bowl next to me to place scraps. Clean up is made easy by wiping down your counters & catching crumbs in the bowl & tossing it in the trash!

I've made egg cups in regular aluminum muffin tins with & without liners & getting them out of the tins or unwrapping them is a major pain. I highly recommend a silicone muffin tin like this one . Your egg cups will slide right out & no vigorous scrubbing is needed when cleaning your muffin tin!

Make once & enjoy all week! This recipe makes 12 egg cups or 6 servings.

Mangiamo!

What you'll need:

Silicone muffin pan
1 lb ground pork
3 cloves garlic, minced or pressed
1 yellow onion, sliced
1 green pepper, diced
1 tbsp + 1 tsp red pepper flakes
2-1/2 tbsp fennel seeds
2 tsp dried oregano
1 tsp dried basil
1 tsp dried thyme
1 tbsp + 1 tsp garlic powder
1-1/2 tsp salt
1/2 tsp pepper
1 dozen eggs
1/4 cup unsweetened almond milk
1/2 tbsp ghee
Avocado oil spray

Grab a large frying pan & put it over high heat. Once hot, add in the red pepper flakes, fennel seeds, oregano, basil, & thyme to toast the seasoning until fragrant, about 1 minute. Then remove from heat.

In the same pan, turn the heat down to medium to make your sausage. Add the ghee, then add the ground pork when the ghee is melted. Break up the clumps then add your toasted spices, 1 tbsp of garlic powder, salt & pepper. Cook until the meat is no longer pink, about 8 minutes, then put the sausage in a bowl.

Preheat your oven to 350.

In the same pan on medium heat, saute the onions, peppers, & garlic. No need to add any oils because you'll be cooking in the rendered oils/fats from the sausage. Cook the veggies until they are translucent, about 4-5 minutes. Remove from heat!

In a large bowl, crack 1 dozen eggs, then add almond milk, 1 tsp garlic powder, salt & pepper. Beat those eggs up! I like using my immersion blender because it makes it oh so fluffy in a minute.

Now egg cups, assemble!

Lightly spray your muffin tin with avocado oil spray (ghee oil spray works too). Add your onion & peppers to the bottom, then layer in the sausage, & top off with the eggs. Sprinkle that last tsp of red pepper flakes over all of the egg cups, then bake it undisturbed for 30 minutes. (If you over-filled your muffin tins or are worried about spillage, place your muffin tin on a baking sheet to act as a catch all).

Gameday Ready

Sat, 23 Jan 2021 21:31:19 GMT

The NFL Conference Championship is here!

If you're brave enough to do Whole30 during the playoffs then this post is for you! Or if you just want to make some healthier alternatives.

Some of my favorite appetizers to eat on gameday are jalapeno poppers and fried pickles, but cheesy, breaded foods are a no go for me this month. And I can't forget about the main attraction... pizza & wings! So naturally I think, how can I still partake in the gameday fun minus all the extra fat, carbs, and calories? Well here you go!

"Fried" Pickle Spears

8 Grillo's Pickle Spears
1/4 cup cassava flour
1/2 cup almond flour or almond meal
2 tsp garlic powder
1/2 tsp salt
1/4 tsp pepper
1 egg (if making more than 8 spears, use another egg)

Set up your workstation from left to right: empty plate; small plate with almond flour with 1 tsp of the garlic powder; a bowl with one egg, beaten; & a plate with the cassava flour, 1 tsp garlic powder, salt & pepper.

Now, working from right to left you will take 1 pickle spear, lightly coat it in the cassava flour mixture, dip it in the egg mixture (let any excess slide off), then dredge it in the almond flour & set aside. You can spray the battered pickles with ghee oil or almond flour, but I opted not to since I know it will get just as crispy.

H ow to cook with an air fryer :

I use this Ninja Air Fryer for so many things.

Place your pickles in the air fryer, no more than 8 spears at a time & let it cook at 390 for 15 minutes. Toss the pickles in the basket halfway through cooking.

How to cook in an oven :

Before you prep your pickles, preheat your oven to 450.

Line a baking sheet with parchment paper. Prep your pickles then space them out evenly on the parchment paper. Bake for 10 minutes, then flip them over & bake for 10 more minutes.

Eat these alone or with a side of homemade Whole30 ranch (see this post for the recipe) or any brand of ranch that is Whole30 compliant.

Sweet Potato & Bacon Jalapeno Poppers (makes 12 pieces)

6 medium-sized jalapenos, diced
2 small sweet potatoes
2 cups water
12 strips of bacon

Preheat your oven to 400 if you are baking it.

Add the water and sweet potatoes to a saucepan & bring them to a boil on medium-high heat until fork tender (about 8-10 minutes). Take if off the heat, let it cool, then mash it up.

While you're boiling the potatoes, wash & dry your jalapenos, then slice in half lengthwise. Using a spoon, scoop out the white pith & seeds (leave a few seeds if you like the spice).

Once your sweet potatoes have cooled, fill the jalapeno halves with the sweet potatoes, & wrap each popper in 1 slice of bacon. If you can find thinly sliced compliant bacon this works best (I haven't found any, but if you do please let me know!)

For baking in the oven, place a crisper tray on a baking sheet, then evenly space out your poppers & bake for 30 minutes, turning them every 10 minutes.

If you are using an air fryer, you can cook it on 400 for 20 minutes & toss it in the basket halfway through.

Pizza Pizza

3 cups frozen cauliflower
3/4 cup cassava flour
1/2-2/3 cup almond flour
1 egg
1 tbsp garlic powder
1 tbsp dried oregano
1/2 tbsp dried basil
1/2 tbsp salt
Compliant salami, pepperoni, coppola ham, or prosciutto, sliced
1/4 red onion, finely sliced
2/3 cup of baby arugula
1/2 cup Rao's marinara sauce

If you have the steam-in-bag cauliflower, cook per bag instructions, if you don't I place mine in a bowl, cover with a damp paper towel, & microwave for 4 1/2 minutes. After it cooks, set it in the fridge to cool for a bit because you'll be using your hands to mix all the dough.

Preheat your oven to 450.

Once cooled, place your cheesecloth in an empty bowl & pour the cooked cauliflower into it. Take the cheesecloth & keep twisting to strain out the extra liquid. Nobody likes a soggy pizza crust. Dump out the extra liquid, then place the cauliflower, cassava flour, almond flour, garlic powder, oregano, basil, salt, & egg in a large mixing bowl. Mix the dough with your hands until everything is fully incorporated & you form a ball of dough.

Press your dough mixture onto a pizza pan lined with parchment paper. Keep pressing down until you form your crust between a 1/4 & 1/2 inch thick.

Place the crust in the bottom rack of the oven and bake for 10 minutes. When 10 minutes is up, place a sheet of parchment paper on top of the crust (to prevent it from burning), then bake it again for 15 minutes on the middle rack.

Remove your crust from the oven & now its time for toppings!

Add your marinara sauce to the crust & spread it evenly. Top with red onion, meat, & arugula. Feel free to add whatever you like! I just wanted to make something very basic.

Put your pizza back in the oven & bake it for 10 minutes on the top rack. Remove from heat, slice, & enjoy!

You're welcome!

Gimme a burger, but hold the bun!

Thu, 21 Jan 2021 05:29:10 GMT

All the flavor of the American favorite, minus the extra fat & carbs

Burgers are up there as one of my favorite foods, but sadly on Whole30 I can't have the cheesy & buttered bun burger that I crave! But here's the next best thing & I promise it is soooo delicious.

The star of the show is this flavorful burger patty that sits on top of a bed of baby greens, air fried sweet potatoes for a little crunch, & some homemade Whole30 ranch.

Makes 8 patties-

2 lb ground beef
2 cloves garlic, minced
1 medium yellow onion, finely chopped
1/4 cup almond meal
2 tbsp coconut aminos
2 tsp apple cider vinegar
1 tsp smoked paprika
1 tsp paprika
1 1/2 tbsp oregano
3 tsp garlic powder
3 tsp onion powder
1 tsp salt
1/2 tsp ground pepper
1/2 tbs of ghee

For the ranch-

1/2 cup Whole30 mayo
1 lemon, juiced
1 tbsp fresh dill leaves or 1.5 tbsp dried
1/2 tbsp fresh parsley
1 tsp white vinegar
1 tsp garlic powder
1 tsp onion powder
Almond milk or water to thin

For the salad-

2 small-medium sized sweet potatoes, cubed
Ghee or avocado oil spray
1/2 tsp paprika
1/2 tsp salt
1/2 tsp pepper
6-8 cups of baby greens (for a total of 4 servings)
Whole30 compliant pickles (I love Grillo's Pickles )
any other compliant fixings like grape tomatoes, onions, olives, etc

Let's get cooking!

Combine all the patty ingredients in a large mixing bowl. Then mix the meat by hand until the seasoning is evenly distributed.

Form the beef into one large mound. Divide the mound in half so it makes 2 pieces, then in half 2 more times so you get a total of 8 pieces of meat.

Form the patties into balls by rolling them in your hand, then passing them back in forth between hands like you were playing with a baseball. This helps to get rid of extra air & makes sure your patties will stick together

Place a large frying pan on medium-high heat, then melt 1/2 tbsp of ghee. When the pan is hot, press each ball into your hand to create a patty shape, then place in pan. I used a large pan and was able to cook 4 patties in 2 batches.

Cook for about 3-4 minutes per side, for medium burgers, or cook longer until desired doneness (Think an extra minute per level of wellness: medium-well 5 minutes, well done 6 minutes.)

Remove the patty from heat and let it rest!

Make the ranch-

Combine all the ingredients in a wide mouth mason jar, then use an immersion blender and mix until its well combined. If it's too thick, add 1 tsp of almond milk or water at a time to thin to the desired consistency. If it's too runny add 1 tbsp of Whole30 mayo.

*Something to note: the dressing will thicken after being refrigerated.

Make the sweet potatoes:

Put the sweet potatoes in a bowl, spray with ghee or avocado oil spray until coated and add in the paprika, salt, & pepper. Cook it in the air fryer at 350-375 for 20 minutes. Be sure to pull the basket out & toss every 5 minutes!

Assemble the salad-

Add 1-1/2 to 2 cups of baby greens to a bowl, then your air fried sweet potatoes.

Add as many Grillo's Pickle Spears as your heart desires since they're Whole30 compliant. You can use other brands, but you really have to read the labels because a lot of brands add sugar to their pickles.

Feel free to add other compliant toppings. I love adding grape tomatoes, finely sliced red onions, and olives. Top with 2 burger patties & a few tbsp of your homemade ranch.

If you follow Terri from @nocrumbsleft , make her marinated onions & add this on top! You won't be disappointed!

You're welcome!

Whole30 Salmon Poke

Sun, 17 Jan 2021 22:22:31 GMT

aloha!

The Hawaiian Islands are near & dear to my heart! I've gone every year since 2012 & the first thing I want to eat when I get there is salmon poke. I absolutely love sushi. It's probably my favorite food EVER (well & french fries too). Think of poke as the filling of the sushi. You get all the protein, but without the rice (even though I love rice, sadly I can't eat it on Whole30). There are so many different types of poke: ahi, tako, salmon, etc., but salmon is my favorite type of fish.

When I lived in San Diego there were so many Asian supermarkets. I always got my fish from 99 Ranch Market or Marukai Market. If you're lucky to live on the west coast you can find them everywhere. Now I live in Tennessee & it's really hard to find high quality fish or affordable restaurants with really good sushi. I met a wonderful lady named Jenn who founded Aloha Fish Company . Let me tell you, the fish she brings to Nashville is amazing! I order from her often. She has fish flown in from Hawaii. All types: salmon, ahi, ono, hamachi, Kauai shrimp, & more. She has built quite the following, check her out on Instagram!

Click below!

I've adapted the recipe to make it Whole30 compliant. I hope you love it as much as I do!

Ingredients:

1 pound of sashimi grade salmon (I used Ora King salmon from Aloha Fish Company)
4 tbsp coconut aminos
1 tbsp sesame oil
1 tbsp rice wine vinegar
1 lime, juiced
3 scallion bulbs, finely chopped
1/2 of an English cucumber, small dice
1/4 tsp sesame seeds

Prep you veggies first! Slice as stated above. In a bowl, combine the coconut aminos, sesame oil, vinegar, & lime juice.

Next, take your salmon, flip it over & separate the salmon from the salmon skin (save it for later & broil it for something extra crispy!). After the skin is removed, cut your salmon in strips against the grain of the salmon. Then we dice it. I usually cut the strips into little cubes one at a time because the fish is so delicate. If you cut too much at one time the fish cuts will look uneven & can look mushy.

After it's all diced, add it to the bowl with the marinade, mix so the marinade is spread evenly.

Serve over a bed of salad greens, cauliflower rice, in cucumber boats, or eat it by itself (I usually do this) & enjoy!

You're welcome!

Whole30 Beef & Broccoli

Sun, 17 Jan 2021 02:16:11 GMT

Whole30 takes on Chinese take-out

Want Chinese take-out but without all the MSG, sodium, sugars, & extra fat? Look no further!

This dish is so easy to make & a crowd-pleaser for sure.

I used meatballs for this dish, but you can use any cut of beef. I usually make this with sirloin or top round steak, but since I bought ground beef in bulk, I wanted to make sure i'm using what I have on hand.

Let's get cooking!

-serves 4-

Meatballs:

2 lb ground beef
1 tsp arrowroot powder
2 tbsp coconut aminos
1/2 tbsp sesame oil
1/4 tsp baking soda
1 tsp Red Boat fish sauce
3 large cloves of garlic, minced or grated
1-inch sized knob of ginger, minced or grated
1 tbsp Fourth & Heart original ghee
salt & pepper to taste

Bring your beef to room temperature, trust me, your hands will thank you later.

Combine the ground beef, garlic, ginger, 2 tbsp coconut aminos, 1/2 tbsp sesame oil, 1 tsp arrowroot powder, 1/4 tsp baking powder, and S&P by kneading the mixture with your hands. After it's well-combined, form the beef into meatballs approximately 1-inch in diameter.

After you've got meatballs formed, it's time to pack them tight to get the air out & make sure they stick. With clean hands, toss each meatball between your hands.

Next, place a large non-stick frying pan on medium heat, then add 1/4-1/2 tbsp of ghee. If you're using a non-stick pan, use 1/4 tbsp, if you're using stainless steel or ceramic, add 1/2 tbsp of ghee .

Place meatballs in the saucepan in a single layer & turn occasionally to brown all sides. Cook in batches until complete.

Veggie time:

3 - 12 oz bags broccoli florets
2 red bell peppers, diced
1 cup snow peas, chopped
1 small shallot, finely chopped
4 scallion bulbs, finely chopped
1/2 tbsp ghee
2 tbsp water

Remove all of drippings from cooking the meatballs & save it in a bowl. Place a wok, or a large saucepan on medium-high heat. Add the ghee & scallions to the pan, then saute for 30 seconds. Next, add all the broccoli florets, 2 tbsp water, & 2 tbsp of the drippings. Toss everything in the pan to coat, then place the lid on & let it cook for 10-15 minutes. Be sure to toss the broccoli about every 5 minutes to prevent it from burning. When it is fork tender, remove it from pan & place it in a bowl, but leave any liquids in the pan. Next saute the bell peppers & snow peas for about 4 minutes.

Get saucy:

2 tbsp coconut aminos
1/2 tsp sesame oil
1/2 tsp arrowroot powder
2-3 tbsp water
1 tsp toasted sesame seeds

Combine the remaining drippings from cooking the meatballs, 2 tbsp coconut aminos, 1/2 tsp sesame oil, & 1/4 tsp red pepper flakes in a saucepan. In a separate small bowl, whisk together 2 tbsp water & 1/2 tsp arrowroot powder. Add the arrowroot mixture to the pan & whisk well. Cook on medium-high heat until it thickens to almost the consistency of agave nectar. The sauce will thicken a little bit more once it cools.

Now it's time to plate your food (or place them in your food prep containers). Add the veggies to each plate or container, then a spoonful of the sauce, & toss to coat. Place the meatballs & remaining sauce on top. Sprinkle with some toasted sesame seeds, finely chopped scallions, & enjoy!

You're welcome!

Whole30 Chicken Pad Thai

Sat, 16 Jan 2021 01:49:10 GMT

winner, winner! chicken pad thai for dinner!

...or for lunch too! Whatever floats your boat.

This Whole30 take on the traditional pad Thai is absolutely deee-lightful! No starches in this dish, just meat & a whole lot of veggies.

This is 100% compliant and has all the flavor you would get from a Thai restaurant. As you already know, peanuts are not allowed while on the Whole30. I normally make this dish with almond butter, but when I started cooking I realized I ran out! So what else could I use in my pantry? Oh, that's right. Nuttzo's Power Fuel Crunchy Butte r. I bought it from Costco & it is so good! Substitute equal parts in for anywhere you would use peanut butter. It's organic & made from 7 seeds & nuts. Be sure to read the label though & make sure you have the one without peanuts! This includes the other ingredients in this list. Make sure your rice vinegar doesn't have added sugars or other ingredients that aren't allowed on Whole30.

I can't take all the credit for this dish. Although the pad Thai recipe is mine, the flavorful chicken that is featured in this recipe comes from Chihyu at I Heart Umami! Check out her recipe for the chicken here .

Recipe makes 4 servings!

For the pad Thai sauce, you'll need:

an immersion blender (I've had this one for over 5 years & still works great!)
1/4 cup Nuttzo's Power Fuel Crunchy Butter
3 tbsp coconut aminos
1 1/2 tbsp sesame oil
1 tbsp rice vinegar
1 tsp fish sauce
1/2 lime, juiced
1/2 tsp Thai chili flakes, can substitute equally with red pepper flakes
2 cloves garlic, pressed

Place all ingredients in a wide mouth mason jar & blend until smooth using an immersion blender.

If it's too thick, add some neutral flavor liquids (water, plain unsweetened almond milk, or veggie/chicken stock) 1 tsp at a time until you're at the desired consistency. It should coat the back of the spoon and slowly drip down.

Now for the "noodles." You could just make zoodles, but what's the fun of that when you can get more nutrients by using a combination of veggies!

**Side note: if you're making this as a meal prep & not eating it right away I would stay away from adding the bean sprouts. they go bad quickly!**

Here's what you'll need:

1/2 tbsp sesame oil
1/2 tbsp ghee
2 tbsp coconut aminos
1 medium shallot, sliced
2 cloves garlic, minced
2 carrots, julienned
1 cup napa cabbage, julienned
1 red bell pepper, julienned
1-2 cups of bean sprouts (verified that these are Whole30 compliant)
3 zucchini squash, spiralized
5 eggs, beaten
2 tbsp cilantro, finely chopped
3 scallion bulbs, finely chopped
1/2 cup of almonds or cashews, chopped then toasted

Use a spiralizer to make noodles out of your zucchini, or buy prepackaged zoodles. I know Whole Foods sells them fresh. I don't recommend getting the frozen zoodles because when you heat i up it will add too much liquid & be soogy. If you're making your own zoodles, place it in a strainer and sprinkle with 2 tsp of coarse sea salt. This draws out excess liquid. Put the strainer over a bowl or plate to catch the liquid & let it be.

Preheat a large saucepan on medium heat. Add in your sesame oil, let it sit for about 30 seconds and swirl your pan to coat.

Add the garlic and shallots to the pan and cook for 2 minutes. Now you can add the carrots, napa cabbage, bell pepper, bean sprouts, & coconut aminos. Saute the veggies until they are just cooked through/softened (about 4-5 minutes total). Remove from heat, & set aside.

* If you will be eating the pad Thai right away, add you zoodles to the saucepan and cook until slightly softened but with a bit of a snap to

it.

* If you're prepping for the week, don't cook the zoodles. It will soften perfectly in the microwave.

Next, use a paper towel to soak up any excess fluid in the pan (I'm trying to save you the chore of doing more dishes than you have to). Place it on medium heat, add the ghee, let it melt, & coat the pan. Add your beaten eggs & let it sit until it is cooked through. You can scramble it if you want to, but this way is easier to portion out and slice pieces for each serving. Place the eggs on a chopping board, fold the circle in half, then cut it into strips.

Time to plate it!

Add your zoodles & veggies to a bowl, top it off with 1-2 tbsp of the pad Thai sauce, & mix to coat. Add your chicken to the plate & top it off with some cilantro, scallions, & toasted almonds.

For meal prep, slice the chicken into bite sized pieces,. Place uncooked zoodles at the bottom of the container, layer in the veggies, add 1-2 tbsp of your sauce, add the chicken, & top with cilantro, scallions, & nuts. Let it cool before putting the lid on it & placing it in the fridge (it will keep for 4 days). When you're ready to eat it, I recommend microwaving it for 2 minutes.

Enjoy it now, or later this week.

You're welcome!

oh hi!

Fri, 15 Jan 2021 08:50:02 GMT

I've dabbled with starting a blog for the longest time. Why did I wait until now to start? Fear. Uncertainty. I was so preoccupied with the idea that no one would care about it, that I was too shy, that it was just a phase I was going through, that it would make my mental health worse, or that I wasn't important enough to do it. But you know what? I've done so much soul-searching/personal development over the years & I know I'm ready to do this. I've learned that I really want to share my life experiences & passions with the world. I am important enough to start my own blog. I'm not everyone's cup of tea, & that's totally fine by me. My 2 self (more on that in a future post), is past the point of needing to be accepted by all or please everyone.

It might seem like the content on this blog is all over the place. There's just so much that I want to share: food, travel (I was traveling so much before the pandemic), skincare, plants/gardening, finance, & books, just to touch on a few.

I originally wanted to start a food blog. I have ALWAYS loved being in the kitchen. When I was younger, hanging out in the kitchen while my mom cooked was one of my favorite things to do! The process of making your own food looked so fun & you can eat while doing it too. Not to mention, being Filipino, food is at the heart of our culture. If you know any Filipinos, then you know what I mean. You couldn't step foot in a house without being offered food several times within minutes of being there. But I digress.

As a kid, I was just infatuated with cooking. I remember going to the library & renting cooking videos on VHS & reading cookbooks (fun fact: I still LOVE reading cookbooks). Then I discovered Food Network & oh my gosh, let me tell you... Iron Chef America was my jam! Iron Chef Morimoto will always be my favorite. He is so innovative in how he prepares & plates his food. One day, I'll eat at his restaurant. I almost went when I was in Maui, but they were fully booked!

See, I keep going on tangents. Well anyways, the main point is I really love food & cooking. You could say it was the first thing I ever became passionate about.

Now, I have so many other interests in addition to food. So welcome my friend! I promise I won't always be this scrambled in a blog post!

c7eee1d2

Step Up Your Morpheus8 Game with the Power of Exosomes

Ready to supercharge your Morpheus8 treatment? ⚡

Unveiling Radiance with Morpheus8: A Journey to Glowing Skin at Image Surgical Arts

You're a GLOW-GETTER ✨

Filipino Lumpia

Filipino Comfort Food: Part 1

Rib Eye Street Tacos

Taco Tuesday anyone?

baking spirits bright-eyed with biscotti cookies

pairs (very) well with coffee :)

Pork chops, but make it healthy

Happy, happy 2022!

..

Guinness Pot Roast

stay warm this winter with a hearty Irish-inspired pot roast

Cheers... and as always, stay NashFUL!

Italian Date Night In

Bringing another taste of Italy into your home.

Tower Garden Harvest + A Sweet Summer Peach Salad

I'm here to bring you a little bit of SUNSHINE

Summer Peach Salad

featuring fresh peaches from The Peach Truck

makes 4 servings

Oh Mi-so Honey!

Miso Honey Glazed Salmon + Sauteed Pak Choi

Muenster-Bacon Egg Cups

A grab & go breakfast to fuel your day

Bibimbap/Beef Bulgogi Bowls

bringing KBBQ to your table

Meal Prep: Broccoli Chicken Ranch Casserole

Make once & enjoy for the week

BBQ Brisket Nachos with a side of Bloody Mary's

This week I'm bringing you delicious bar food to your home!

Protein-Packed Cajun Chicken Pasta

time to spice things up

Traeger Smoked Meat & Veggie Platter

Happy spring! It's grilling season!

Maple Glazed Salmon & Kale Salad

The salmon company got robbed. Should've put lox on the door!

Crab Cake Benedict Salad

but first, BRUNCH!

Here to perk up your Monday!

Monday blues got you down? Try this!

baby it's cold outside

We just had a snow week in Nashville!

Raw, Vulnerable, and Transparent

You are not alone

Whole30 Buffalo Chicken Pizza

Hot, Spicy, & Delicious

Let's Talk Skincare using SkinPharm Part 1

Whole30 Chicken & Eggplant "Parm"

Mmm... perfetto!

Lemon Pesto Cream Chicken Pasta

così cremoso e delizioso!

Hot Italian Egg Cups

Portauovo Caldi Italiani (Hot Italian Egg Cups)

Gameday Ready

The NFL Conference Championship is here!

Gimme a burger, but hold the bun!

All the flavor of the American favorite, minus the extra fat & carbs

Whole30 Salmon Poke

aloha!

Whole30 Beef & Broccoli

Whole30 takes on Chinese take-out

Whole30 Chicken Pad Thai

winner, winner! chicken pad thai for dinner!

oh hi!

I'm here to bring you a little bit of

SUNSHINE

The salmon company got robbed.

Should've put lox on the door!

Portauovo Caldi Italiani

(Hot Italian Egg Cups)