Category Archives: Food

Aside

I read the awesome article Bariatric Medicine: Seven Exciting Developments” by Sean Bourke MD on a flight from NYC to San Francisco last weekend. I identified with it enough feel compelled to summarize my favorite points for you all. Dr. … Continue reading

‘duck liver mousse?’ ‘omg so much vitamin A!’

It is almost Wednesday and that means I get to go home to Texas for a week! I’ve been looking forward to seeing family, high school friends, and eating Tex-Mex and BBQ for months now.

Today, though, was wonderful as well. I started the day off with the usual coffee and greek yogurt bowl and then headed to Crunch to workout.

This workout killed my glutes. If you want to build a booty, do this workout 2x a week and get at least a gram of protein per pound of goal weight per day.

  • Barbell squats, 5 sets 0f 15, 95#
  • Barbell lunges, 5 sets of 15 per leg, 65#
  • 100 incline situps
  • Barbell thrusts (where you do a bridge with a barbell laying over your hips), 4 sets of 15, 115#

For lunch, I made a quick, easy and paleo…

bacon butternut squash soup

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Recipe: serves 1

  • 2 cups roasted butternut squash
  • 1/2 tbsp grass fed butter
  • 1 slice bacon, crispy
  • 1/2 cup chicken or veggie broth (or more if desired)
  • 1 tbsp yellow onion
  • 1 tsp garlic, crushed
  • shake of salt
  • shake of freshly ground pepper
  • optional: for protein, once the soup is prepared, feel free to throw in grass fed beef, chicken, turkey, or even eggs!
  • optional: 1-2 tbsp almond or peanut butter to top (I loved the soup with almond butter)

Directions – Combine the squash, butter, bacon, broth, onion, garlic, salt, and pepper in a blender and blend until smooth. Heat and add your protein and/or nut butter topping and enjoy!

After lunch, two my my closest friends from UC Davis came to visit and we went for a walk along the coast.

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nutrition biochemistry nerdz 4 lyfe.

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golden gate bridge

Afterwards, we went to State Bird Provisions for dinner. It is New American fusion served dim sum style, so you order lots of smaller plates. Very cool! I didn’t take any photos of dinner, but it was insanely delicious. We got

  • almond biscuits with duck liver mousse
  • hamachi spring rolls with persimmon
  • garlic bread with burrata
  • seafood salsa with avocado cream
  • glazed pork ribs with chard and togarashi (my fave!)
  • red trout with hazel and mandarin brown butter

Gah, I am salivating just rehashing the details. I should go pack. Have a wonderful  Wednesday!

peanut butter banana bacon bars

Good morning everyone.  I hope your weekend was relaxing and rejuvenating. To everyone, but particularly those most closely effected, I wish you the strength to recover from the recent tragedy and to not let it forever color your vision of this earth. I don’t want to say much more, but it would have felt wrong to not acknowledge the loss.

This past week, I got some much needed girl time and nature. Some women from work and I had a wonderful ladies night mid-week that included Mexican food, a bit of red wine, chocolate, and good conversation. Slumber party style. Even though we are all very different and our ages range from 22-32, we get along really well. I have been missing my friends so much since moving to the city. It can be hard to make new friends when you work a lot and don’t know anyone! Friendships are kind of like spiderwebs, you connect with one, and they connect you to so many more – but you have to start somewhere! You can’ t just pop one out of your rump like a spider, as it turns out.

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Friday evening was the annual Crunch holiday party. Apparently, personal trainers know how to get down…especially when it is open bar. I didn’t take advantage though, I wanted to get home by midnight, so I could rise with the sun for a special trip to Berkeley to CROSSFIT!

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My friend Jameson and I drove to Berkeley on Saturday morning and did a WOD at his friend’s new business: GrassRoots CrossFit. The box was brand spankin’ new and really sleek. The workout was:

  • 12 deadlifts (225# men/155# women)
  • 9 toes through rings
  • 6 wall climbers (I am wretched at these)

We stayed after to work on some Olympic lifting and then went to eat at an awesome Peruvian place called Brasa.

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I ate  a full half of a chicken after that… But it was free range, so it’s okay. ;) I was spent for the rest of Saturday, but today my friend Zoe and I drove down to Santa Cruz to meet up with some friends for mountain biking and hiking to a gorgeous waterfall. I don’t have group photos yet but here is the waterfall:

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I brought one of my zillions of homemade bars with me to most of these gatherings. My current obsession are these

peanut butter bacon banana bars

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They aren’t technically paleo because peanuts are a bean and not a nut. (And stevia baking blend isn’t “real food,” but you know what I mean when I refer to baked goods as paleo: no grains, beans, or dairy.) However, they are delicious and high in protein and fiber and low in carbs. You could use any nut, and if you aren’t a fan of bananas, you can easily leave it out.

Recipe: Makes 8 bars – grain free, dairy free, high fiber, high protein, low carb

  • 3/4 cup coconut flour
  • 3/4 cup NuNautrals stevia baking blend
  • 1/2 cup peanut flour
  • 1 tsp baking soda
  • 1/4 tsp salt
  • dash cinnamon
  • 3/4-1 cup almond milk
  • 1/2 ripe banana
  • 1 egg
  • 1 egg white
  • maple extract
  • 2 strips bacon, extra fat trimmed
  • peanuts, to garnish

Directions – Preheat the oven to 375. In a bowl, combine the coconut flour, stevia baking blend, peanut flour, baking soda, salt, and cinnamon. Mix well. Add the egg, egg white, and mashed banana, and mix well. Add the almond milk until the dough is sticky, but not pourable. If using, stir in the maple extract. Grease a pan with bacon grease or grass fed butter. Press the dough into the pan until it is about 1/4 inch thick. Trim the extra fat off the bacon and pan fry or microwave until crispy. (I place the strips on a plate with a paper towel over them and microwave for ~3 minutes.) Crumble the bacon into bits and stick into the dough. Press the peanuts into the dough. Bake for 14 minutes, or until cooked through.

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alway hits the spot!

Don’t forget to treat yourself right this week. You deserve to…

Breathe deeply.

Eat your veggies and proteins.

Get enough sleep.

Workout the way you most enjoy.

Do something frivolous – just for you.

Show love and be loved.

Inside-Out Paleo PopTarts

Ta-daaa!

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To be real, calling these bars ‘PopTarts’ is kind of a stretch visually, but the taste brings me back to my PopTart eating childhood each and every time I have one. Which is every morning.

The base is lightly sweet and very high in fiber because it is made primarily of coconut flour and NuNaturals stevia baking blend. The topping is sweet n’ cinnamony, just like the inside of a Brown Sugar Cinnamon PopTart. You can change up the flavor of the topping by using sweet potato, canned pumpkin, or butternut squash. I have tried them all and prefer butternut squash.

Inside Out Paleo PopTarts

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Recipe: Makes 6 PopTarts – high fiber, low carb, grain free

The base 

  • 3/4 cup coconut flour
  • 3/4 cup NuNaturals stevia baking blend
  • 1 tsp baking soda
  • 1/4 tsp salt
  • 1/2 tsp cinnamon
  • 1 egg
  • 1 egg white
  • ~1/3 cup unsweetened vanilla almond milk (or just enough to keep the dough together, so it is very sticky)

The filling

  • 1 1/2 cup roasted butternut squash, canned pumpkin, or roasted sweet potato (skins removed)
  • 1/3 cup NuNaturals stevia baking blend
  • 1 egg
  • 1/2 tsp cinnamon
  • 1/4 tsp salt
  • a few drops maple extract or 2 tbsp maple syrup
  • optional: pumpkin pie spice, a few drops caramel extract

Directions -

Preheat the oven to 375. Combine all the dry dough ingredients in a bowl and mix well. Add the wet ingredients and stir until well combined. Grease a small baking pan (8×12, but it doesnt really matter because if you don’t fill the pan the dough will stick to itself anyway) with butter. Press the dough into the pan until it is ~1/4 inch thick. Bake for 10-12 minutes, or until just cooked through. In the mean time, combine all of the wet ingredients in a bowl and mix with a stand mixer, hand blender, or conventional blender. Once the crust is done, let cool for a few minutes. Spread the topping over the crust and bake again for 10-15 minutes, or until the top is firmed up.

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I seriously love these bars. They are perfect as a high fiber snack or for breakfast.

My daily breakfast lately has been:

  • 1 cup Straus greek yogurt
  • 1/2-1 tbsp ground Chia (Mila brand) + a splash of almond milk to make a gel
  • 1 paleo poptart or 1 peanutty bacon paleo bar (recipe to come!)
  • 1-2 tbsp of nut butter
  • dash salt
  • optional: some toasted coconut shreds, chopped roasted almonds, drizzle of suga free maple syrup

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This breakfast is so addictive. I guess its pretty girly since men don’t seem to enjoy sweet things for breakfast. Or ever?….

It packs around 500-600 calories, 40 grams of protein, and plenty of fiber with minimal carbs. You will stay full for at least 4 hours guaranteed :). I promise my other meals aren’t sweet-centric!

And that is what I eat Wednesday, and every day :)

mini butternut squash pies + life…

I think about blogging every day and, finally, here I am.

My schedule has been stretched to its limits these last couple months. I work from 10am to 3:30pm for the doctor (still waiting on writing about the details) and then head on over to Crunch, a gym that is also downtown San Francisco.

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I work myself out from 4 to 5pm and then personal train people until 8pm, usually. The days are long, but when you like what you do, the energy to do it all comes from the inner joy! However, I definitely am learning the value of a typical 9-5 job. It would be great to be able to make dinner plans, go to meet ups, etc during the week. We’ll see! The feedback I get from my clients is what really keeps me going. Every time they tell me they lost another pound, feel stronger, sexier, more empowered, whatever my <3 swells.

As far as exercise, I have been doing 4 heavy lifting work outs per week; 2 lower body, 2 upper body. I was stuck in a long plateau, so I enlisted Jay Ashman’s help with programming. With the changes, I have finally busted through and hit some PRs! Bench press is up to 95# and deadlift is up to 200#!!! So excited! On Fridays, I usually do a CrossFit style workout and on the weekends I just want to be outside. I try to pick a new running spot every weekend and have been enjoying getting intimate with San Francisco and seeing some incredible views.

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Baker Beach above, Lyon Street steps below (super close to my house!)

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I started getting some foot pain again a few weeks ago and had a massive freak out that I was re-fracturing my feet. I saw an orthopedic surgeon, got X-rays, the whole shabang, and found out that the pain was simply because I didn’t have enough arch support in my shoes! I slipped in some Spenco insoles and have been pain free again ever since! :) :)

As far as food, I am a Tupperware f r e a k. I have breakfast at home, which is currently a bowl of greek yogurt with a homemade paleo fiber bar crumbled in and nut butter. I pack lunch and dinner to take with me to job #1 and #2. They are always some combo of meat/protein, veg, and fat.

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Proteins: grass-fed beef, eggs or egg whites, salmon, chicken, canned tuna. I aim for 1 gram of protein per pound of bodyweight since I am trying to gain muscle. For those who are maintaining or losing weight, .8 grams per lb of desired bodyweight may be suitable as well.

Veggies: kale, chard, sauteed onions, steamed broccoli carrot slaw, salad greens, broccoli, brussel sprouts

Carby veggies: Sweet potato, taro, butternut squash, spaghetti squash, delicata squash, roasted beets,

Fats: avocado, olive oil, any and all cheese, nut butters, coconut, homemade salad dressings, ghee, sometimes mayo…

Fun stuff:  Salt (always), sriracha (at least once daily), curry powder, crumbled crispy bacon, smoked African pepper, smoked paprika, cumin, marinara sauce, spices etc.

When you are truly hungry, food tastes good. My meals are pretty ugly (see examples below…) and definitely not food blog material, but they are always delicious & nutritious.

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If people only ate when they were really hungry, they may not feel the need to constantly eat fried, synthetically flavored, and carbolicious foods.

I promise I will start posting real recipes again this week!

I have been hoarding Bacon  & Peanut Bars and inside-out Paleo PopTarts!

For now, you get…

mini butternut squash pies  (GF)

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Recipe: Makes 5-6 mini pies – sugar free, high fiber, gluten free

For the crust -

  • 1/3 cup oat flour
  • 1/3 cup NuNaturals stevia baking blend
  • 1/3 cup coconut flour
  • 1 egg
  • 2 tbsp grass fed butter
  • dash of cinnamon + salt

For the filling -

  • 1 egg
  • 1 tbsp grass fed butter
  • 1/3 cup NuNaturals baking blend
  • 1 cup baked butternut squash
  • 1 scoop of vanilla or dessert flavored protein powder (if and only if you LOVE your powder and know it goes well in baked goods)
  • cinnamon, to taste
  • salt, to taste
  • 1/4 tsp vanilla extract
  • a few drops of maple and/or caramel extract
  • optional: roasted pecans, to top

Directions –  Preheat the oven to 375. Mix together the dry ingredients for the crust. Add the wet ingredients and mix until smooth. It will fairly dry. Grease a muffin tin with butter. Press the dough into 5 or 6 of the muffin spots. Bake for 12 minutes.

Combine all of the filling ingredients in a blender or standing mixer. Blend just long enough for everything to be combined. Pour the filling on top of the crusts and smooth out the tops. Top with crumbled, toasted pecans, if desired. Bake for 20-30 minutes, until the pies pass the toothpick test. Enjoy!

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nom nom!

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mongolian beef

Happy Monday dear readers! I hope your weekend was both relaxing and fun and that all of you on the East coast are safe! 

My weekend was packed. Between going out dancing in costume, helping a friend move, going for a lap swim (with my Olympic qualifying room mate…), and watching the Giants win the World Series, I did not sit down! Unfortunately, the state of my room and laundry piles are extremely compelling evidence to the craziness of the weekend. Usually Sundays are devoted to things like cleaning, laundry, and food prep, but I decided to go watch the Giants game at a sports bar in the Marina. I am so glad that I went. I have never seen so many strangers bond, dance, jump, and scream like that. 

The bar after the Giants won. Champagne showers… 

making new friends!

the streets post-game

I have to admit though, I am happy it is the workweek where I can sink into my schedule, work out, and eat healthy, homemade food all week. Today’s workout is going to look something like this:

Booty Building Workout

The squat pyramid

  • 5 squats, 95#
  • 5 squats, 105#
  • 5 squats, 115#
  • 5 squats, 125#
  • 5 squats, 135#
  • to (almost) failure, 155#
  • to (almost) failure, 145# then 135#, then 125#, then 115#, then 105#, then 95#

3 sets of 8-12 at a challenging weight

  • lat pull downs
  • walking lunges holding DB in each hand
  • rows
  • incline sit ups

The recipe for today is not completely paleo but is far healthier than your typical takeout version of Mongolian beef, which is usually loaded with sugar!

Healthier Mongolian Beef

Recipe: Serves  2 – HIGH PROTEIN, DAIRY FREE, LOW SUGAR

adapted from very culinary
  • 1 tsp coconut oil
  • 1/4 teaspoon ginger, minced
  • 1/2 tablespoon garlic, chopped
  • 1/4 cup soy sauce
  • 1/4 cup water
  • 1/3 cup NuNaturals Baking Blend Stevia
  • 1/2 tsp molasses
  • 1 tbsp coconut oil
  • 1/2-2/3 lb flank steak
  • 2 tbsp white whole wheat flour (or tapioca or potato starch)
  • 1 green onion

Directions – For the sauce, heat 1 tsp of coconut oil in a sauce pan over medium low heat. Add the fresh ginger and garlic to the pan, quickly followed by the soy sauce and water. Add the baking stevia (or sugar) to the sauce and raise the heat to medium and boil for 2-3 minutes, until the sauce is thicker. Remove the pan from heat.

Slice the steak into bite size pieces. Lightly dust the pieces of steak with the flour or starch. Let sit for 5-10 minutes so the starch sticks. During that time, heat up 1 tbsp of coconut oil in a pan on medium-high heat, until hot but not smoking. Add the beef to the oil and saute for just about two minutes or until the beef is darkened on the edges. Remove the beef and place on a clean towel. Put the pan with the sauce back on the medium heat and put the meat back into the pan to simmer for 1 minute. Add the green onions.

Serve the beef with steamed broccoli and your choice of carbohydrate (like soba noodles, quinoa, rice, potatoes, or more broccoli!). Use the extra sauce for the veggies, etc.

killer bacon broccoli salad.

Hello everyone!

I seem to have a penchant for obnoxiously long domain names, as I have purchased TheInformedHealthNut.com as the new home for this blog!

So much has happened in the last month, I can’t even fathom it. I have now been working in the doctor office for almost two months and have really been enjoying it. Although, I definitely need to go work attire shopping. But with what time?!

Those work flats are not happening anymore, though. I was beginning to experience some foot pain (eek!), so I went to see a new orthopedic doctor here in the city. We determined that it was walking around the city in my work flats and lugging my laptop that was causing the pain. Thus, tennis shoes are now being worn with my work outfits when in public. So fashionable..

Speaking of work clothes, I now get to get paid to wear spandex and knee socks to work! Last night was my first shift at Crunch Fitness on New Montgomery. I will be working there part time as a personal trainer. The vibe is awesome. It is not too frou frou like some gyms in the city, but it is still a nice facility and very high energy. People go there to work out and make changes, not merely see and be seen. I am excited to fill up my schedule with clients and work with them on their fitness and nutrition! If you live in the Bay Area, come see me for a free hour evaluation and work out! One of the trainers asked me to give him a CrossFit style workout for him last night between clients, so I put him through this wretched little number:

5 Rounds For Time

  • 22 wall balls, 20# ball
  • 30 dumbbell snatches (15 per hand), 50# DB
  • 22 box jumps, 24 inches

As far as San Fran living, I have been doing as much as possible. My logic is that if I am going to pay enough in rent to sustain a family of 4 in the Midwest, than I better live the life of four people each month. Activities have included:

attending my first Giant’s game (going to the World Series!!!!) and watching the Blue Angels fly overhead

 Hardly Strictly bluegrass festival

hiking to the beach + exploring the Mission and most of the other ‘hoods

going to the flea market with Natalie + exploring several food and cultural festivals

I have surely bored you all to tears with all my talk of stress fractures, so I am going to sum this up as quickly as possible. At the beginning of October, I got the OK to lifting weights again. Have been loving it. Started to get a bit of foot pain, but not during workouts. Saw a doc and figured it out. Am currently lifting and being cautious. Get to add in some running in November. Get to add in CrossFit style workouts/ lifts in December. Done.

Endurance Focused Lifting Workout

5 sets of:

  • 20 backsquats, 95#
  • 12 military presses, 45#

4 sets of: 

  • 20 deadlifts, 115#
  • 15 lateral DB raises, 10#

Between my two jobs, I now work from 10:3o am to 9 pm with a break to work out in there. Thus, I have to bring both my lunch and dinner with me each day. This is going to make recipe posts more difficult, but hopefully it will be a great way to learn how to make portable meals that are suitable for work  that are actually tasty and healthy. Expect that in the near future! A recent fave…

Addictive Bacon Broccoli Salad

Recipe: Serves 2 as a side

  • 3 cups raw broccoli, chopped
  • 2-3 slices of bacon
  • 3 tbsp sweet onion, finely diced
  • 3 tbsp light mayo
  • 1 tbsp greek yogurt
  • 1 tbsp honey
  • 2 tsp apple cider vinegar
  • 2 tbsp raisins
  • salt, to taste

Directions – Cook the bacon in the microwave for 2 or 3 minutes, until very crispy. Lay on a paper towel to drain. Once cooled, crumble into bits. Combine the broccoli, bacon bits, diced onion, mayo, Greek yogurt, honey, apple cider vinegar, raisins, and salt in a bowl. Mix well. Taste and adjust to personal preference. Enjoy!

Missing this place.

Hey everyone,

I am so sorry for the blogging hiatus. So much has been going on these last few weeks, both good and sad, that it simply hasn’t been a priority. The other issue is that I am almost out of photo memory on the blog and need to either pay to upgrade or make the jump and purchase my own domain. I want to buy a domain, but I just haven’t settled on a name yet! I will be back to regular blogging soon though, I have missed it too much to stay away.

Hope you are all doing fabulously!

Love,

LD

A day in the life: San Fran edition!

I am finally settling into a semi-regular routine here in the city, at least during the work week. I wake up and marvel at the amount of space I have. Compared to my old room, which was literally an oversized closet, my room is a yoga studio!

yes, my old Texas license plate was BJ5 6969. classy.

Before work, I have been making paleo-ified oatmeal for breakfast. Being the rebel that I am, I occasionally throw some oat bran in there. Many people say that the number one thing they miss when going paleo is their morning oatmeal… here is your solution!

Coconutmeal [Paleo Oatmeal]

Recipe: Serves 1 – low carb, paleo, grain, dairy and sugar free

  • 5 tbsp coconut flour (can substitute half oat bran if desired)
  • 2/3 cup water (can substitute in some coconut beverage)
  • 2 tbsp coconut milk or greek yogurt (I use yogurt for more protein)
  • 2 egg whites
  • optional: 1/2 scoop protein powder
  • 2 tbsp nut butter of choice, or other toppings
  • salt, to taste

Directions – Mix the coconut flour and oat bran, if using, with the water and microwave for ~110 seconds. It will look dry when you remove it from the microwave.  Add the yogurt or coconut milk and stir. Add the two egg whites and stir until completely combined.

 Microwave for another 30 seconds. If adding protein powder, add and stir. Do not microwave again, simply add a bit of salt and stir. Top with nut butter and enjoy!

After breakfast, I commute to work using the Muni bus system, which I LOVE. With an iphone, it is super easy to navigate. You can use the directions to determine which bus to take and download MuniApp in order to know exactly when the bus is coming. You will meet every kind of person on the bus. My favorites are the sullen teenagers blocking out the world via plastic white ear buds and the extremely vocal senior citizens that have been taking the same bus for 20 years and know all the drivers.

 

really excited to get dressed for work…

At work, I am Quant coach to some of Dr. A’s patients. A Quant coach is essentially a life coach, so I aim to help people target things in their life they want to change and discover patterns that they can manipulate to bring about those changes. Since the work is only part time, I am also applying to an awesome gym to be a personal trainer and/or nutritionist. Fingers crossed!

For lunch, I have been bringing boring salads. I need to step up my game in the mornings because when it’s lunch time I get excited to chow down and then remember that I threw together a half-assed lunch. They appear even more lame when I have to go out and bring back the office deliciously expensive foie gras burgers, ahi salads, and lobster mac n’ cheese.

Today’s salad was romaine with shredded carrots, roasted squash, a tomato, and grilled chicken with blue cheese dressing. On the side I had a juicy, organic fuji apple and my fave Kind bar.

After work, I typically go to whichever gym I am trying out and either swim or do my usual stress-fractured-lifting routine.

Also, a few of you have asked how about me feetsies (how sweet of you!) and I am coming up on three months of recovery. On Friday the 28th, I have the doctor appointment that is supposed to give me the okay to begin lifting, running, and whatevering again. Toes crossed.

Post-workout I had a nasty protein shake. I ordered some personalized protein powder from True Nutrition and made the mistake of using the “double flavor” option. All I can taste is aspartame, with a hint of cake batter. I think that is what an aluminum cake would taste like.

After all that, I usually try to explore a bit and study for my personal training exam, which I am taking this week. Alternatively, today I spent an hour guarding a parking space for my car while waiting for my roomie to return home to help me.

Dinners have been very simple, healthy and tasty.

1 small sweet potato mashed with 2 Tbsp almond and peanut butter and topped with scrambled eggs, bacon, onions, and mushrooms

sauteed onions, bell peppers, mushrooms, and kale scrambled with 3 egg whites and 2 whole eggs and topped with lots of mozzarella cheese (salsa and sour cream sometimes too!)

After dinner I always have some kind of yogurt bowl. I like to tell myself its to help heal my bones, but it’s really just to satiate my dairy urges. At least suboxone isn’t prescribed for that kind of addiction!

guns n’ ice cream  [Humphrey Slocombe peanut butter bacon brittle banana, to be specific]

And that was..

A list of lists

Lists.

I love lists. Lists for groceries, to do list, list of books, “needed” Target items, recipe lists, favorites lists, friends-in-various-cities list, workout list. The list goes on!

Within 24 hours of moving to San Francisco I made lists for

  • gyms to try before committing
  • the best coffee shops to get caffeinated at
  • shopping hoods to ravage
  • must-do, non-touristy activities
  • grocery markets to shop at

What is shockingly missing from the lists are restaurants. Of course I want to eat my way through the city, but for now I am going to reserve the extra $ for experiences and winter clothes. 

With that decision, I have been cooking in my new apartment. It took a while to adjust to the new locations of cooking utensils and the placement of the oven, fridge, etc, but its already second nature by now.

This recipe is so good I wish it was mine. I have not yet made a dish from The Healthy Foodie that I didn’t like. After this masterpiece, I have officially decided that it is my favorite food blog, for recipe purposes.

Creamy Plantain Coconut Chicken

Recipe: Serves 1, gluten free, primal, high protein, low carb

adapted from The Healthy Foodie

  • 5 oz chicken breast
  • fresh ground salt & pepper, to taste
  • 1 ripe plantain, sliced into 1/2 inch rounds
  • 1/2 organic red bell pepper
  • 1/4 cup sweet onion, diced
  • 1 1/2 tbsp coconut butter
  • 1/4 cup greek yogurt
  • big pinch cumin
  • big pinch nutmeg
  • coconut shavings, to top

Directions – Lightly grease a pan with coconut oil and heat over medium high heat. When hot, add the plantain and cook for a couple minutes until golden. Flip. Once the other side has browned, remove the plantain rounds from the pan and set aside. Salt and lightly pepper the chicken. Slice into bite sized pieces and lay in the pan.  Let cook until lightly browned and then flip. Add the diced onion and bell pepper. Once the chicken is thoroughly cooked and the onion and bell pepper are softened, turn off the heat. Sprinkle the coconut butter, spices, and the greek yogurt all around the pan and stir. Fold in the plantain. If needed, reheat on the stove and serve immediately. Top with shredded coconut. Enjoy!

I have been missing blogging quite a bit these last two weeks, so expect me to get back to my regular schedule soon :)