Recipes & Cooking

Switchel–How To Drink Your Apple Cider Vinegar

April 24, 2017

Switch to Switchel!

 

Well this was completely new to me! I know people have been drinking apple cider vinegar for years and it has increased in popularity recently. I don’t pay much attention to food fads.  I’m not about to drink something that tastes bad and burns! Then I spied a recipe on my apple cider vinegar bottle for something called switchel. Here it is:

 

Switchel

¼ cup Organic Apple Cider Vinegar

¼ cup honey (I used 1/8 cup and some stevia to keep carbs and cals down)

1 tsp. fresh ginger

1 tsp lemon juice

Combine and add water to make 1 quart

Chill over night and enjoy!

 

Macros for 1 cup of my reduced honey version:

32 calories

8.7 carbs

0 protein

0 fat

 

It tastes good! Reminds me of kombucha. I’m going to start drinking this everyday 

 

Some possible benefits of apple cider vinegar:

  1. Helps control blood sugar
  2. Appetite suppressant
  3. It is high in natural antioxidants that fight free-radicals in your body

 

The next thing I wondered was where the word “switchel” came from. Webster says:  a drink made of molasses or sometimes honey or maple syrup, water, and sometimes rum and usually flavored with ginger and vinegar.

 

I also read that Herman Melville refers to switchel in one of his books and Laura Ingalls writes in The Long Winter: “Ma had sent them ginger-water. She had sweetened the cool well-water with sugar, flavored it with vinegar, and put in plenty of ginger to warm their stomachs so they could drink till they were not thirsty. Ginger-water would not make them sick, as plain cold water would when they were so hot.”

 

 

 

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Turkey Spaghetti Sauce–so easy!

April 11, 2017

 

 

Here is our spaghetti sauce recipe which will be included in our upcoming cookbook! This sauce is wonderful on any type of spiralized squash or spaghetti squash. I love how well the italian sauce goes with the zucchini, they just make a delicious combination I think.

 

10 Servings

Each serving:

202 Calories

16g Carbs

21g protein

6.9g Fat

WW: 5

 

Ingredients:

1 lb. ground turkey breast

1 lb. turkey sausage

1 onion

2 15 oz. cans Tomato sauce

1 6 oz. can Tomato paste

2 15 oz. cans diced tomatoes

2 tsp. Basil

1 tsp. salt

½ tsp. pepper

1 Tbsp. Oregano

1 tsp. Thyme

Dash red pepper

 

Directions:

  1. Brown the turkey and turkey sausage and onion
  2. Add the tomatoes and spices.
  3. Bring to a boil and simmer for 15 mins.
  4. Serve on squash of your choice.

 

Taco Salad

March 7, 2017

 

So easy and so delicious!

Taco Salad

1 pound lean ground beef

1 Tbsp. Sunny Side Up Taco Seasoning blend (  available on the Sunny Side Up menu)

Salsa

Lettuce or greens of choice

Whatever toppings you like:

Cilantro

Tomatoes

Onions

Cheese—if not on detox or paleo

Instructions:

Brown the ground beef and drain if there is any liquid to drain. Add the seasoning blend and mix completely.

Put meat on top of greens and add toppings of your choice; top with salsa!

 

Makes 4 servings

Nutritional break down minus cheese

270 calories

24g protein

3g carbs

11.2g Fat
WW: 7

Cauliflower Pizza Crust

February 20, 2017

On Valentine’s Day we posted a picture of our heart shaped pizza and some people asked about it so I thought I would give you the recipe we use. Cauliflower for pizza crust is a great idea, but it doesn’t usually hold together like real pizza crust. This recipe does pretty well though! You may still need a fork for some of it, but the thicker parts should be able to be picked up.

For the crust:

4 cups of riced cauliflower (about 1 large head of cauliflower)

4 eggs

2 cups of mozzarella cheese (for Paleo, just leave the cheese out, but I don’t know if this will make the pizza more or less bread like)

3 tsp oregano

4 cloves garlic, minced

salt and pepper to taste

 

 

 

INSTRUCTIONS

  1. Preheat oven to 425 F  Prepare a large baking sheet with parchment paper.
  2. Make sure your cauliflower is roughly chopped in florets. Add the florets to your food  processor and pulse until cauliflower resembles rice, or buy it already riced which is far more common now.
  3. Place the cauliflower in a microwavable container and cover with lid. Microwave for 7 minutes. Place the microwaved cauliflower in a large bowl and add the 4 eggs, 2 cups of mozzarella, oregano, garlic and salt and pepper. Mix everything together.
  4. Separate the mixture in half and place each half onto the prepared baking sheets and shape into either a pizza crust, or a rectangular shape for the breadsticks.
  5. Bake the crust (no topping yet) for about 25 minutes or until nice and golden. Once golden, sprinkle with remaining mozzarella cheese  (or toppings of your choice)  put back in the oven for another 5 minutes or until cheese has melted.
  6. Sometimes we just make breadsticks out of it and dip it in marinara sauce.
  7. Slice and serve.

 

 

 

 

Coconut Chocolate Fudge

February 14, 2017

Scoop 3 Tablespoons of coconut oil into a small glass-measuring cup. Microwave for 20 seconds

Add 1 Tablespoon nut butter of choice (I used a peanut butter in mine, but to be paleo use almond or cashew) and stir til smooth.

You can stop right here if you want peanut butter fudge and not chocolate.

Next add 2 Tablespoons of Cacao (or Cocoa) powder and 1 packet of stevia (optional).

Stir until smooth. Place in container—I used a small bread pan. Put in refrigerator. Cut when firm.

Sometimes I put them in small cupcake liners on a cookie sheet and then you don’t have to cut them.

These must be kept in the fridge or they’ll melt.

Makes 6 pieces at 82 cals, 1.8 carbs and 1g protein. WW points: 4

***You can use less cacao powder or none at all—adjust to your taste! The way I have it written it is very dark chocolate. If you don’t like it you can just have 1 Tbsp of cacao powder***

Wonderful, Delightful Turmeric

January 16, 2017

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Turmeric is a spice that has garnered more attention of late. It is even sold in capsule form as a supplement.

Turmeric is one of the most widely used spices in India. It is the main ingredient in curry powder. And due to it’s intense yellow color it is  also used as a dye (some days my fingers are yellow!)

Turmeric contains curcumin which has anti-inflammatory effects and is a strong antioxidant. It is said to help with arthritis and to possibly lower cholesterol.

The best way to take any nutrient is to eat it in real food. At Sunny Side up we enjoy using turmeric in our chicken curry salad, broccoli salad and our Brazilian chicken. The photo above is of our Brazilian spice rub. We make all of our own organic spice blends.

The worst things to eat for breakfast!

January 2, 2017

Americans eat nearly triple the amount of protein at dinner than at breakfast. But according to a study in The Journal of Nutrition those who ate protein at breakfast and throughout the day boasted a 25% higher rate of muscle synthesis-which helps maintain a vigorous metabolism.

This brings us to my greatest concern for the American diet. We are constantly told that “breakfast is the most important meal of the day” and then we are told that breakfast should be made up from the following items: cereal, pop tarts, muffins, bagels, fruit juice, toast and donuts!

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It’s a lie! These items are all highly processed, artificial and have a high glycemic index (this means they spike your insulin levels which cause sluggishness and fat storage)! You already know to skip the chip and cookie aisles at the store, well I’m telling you to skip the cereals aisle as well!!  And yes I mean oatmeal too**

So what makes a good high protein breakfast to start your day on the right foot? Well the old reliable egg for one. Eggs are delicious and they are nature’s “perfect protein” and they are inexpensive too. You can eliminate some yolk if you want to cut calories.

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If you are not lactose intolerant–cheese, cottage cheese and yogurt are great choices. Yogurt should be plain, non fat and greek-add some fruit and stevia for sweetening.

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We have a favorite protein shake too:

1 scoop vanilla protein powder, water, frozen strawberries and spinach. Try it, you’ll like it! It’s yummy and full of vitamins!

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**Steel cut oatmeal is great for growing children, athletes and other people without weight issues, but if you struggle with your weight and/or  are borderline diabetic or worse, than NO cereal is ok for you! Oatmeal, even steel cut, has a very high glycemic index. Sorry! I love oatmeal, but I have cut it out of my diet and I feel much better for it. You can get all the fiber you need from vegetables and fruit, so I don’t want to hear that excuse.

 

 

 

BLT Soup

December 23, 2016

This is a favorite cozy soup. The rainy weather has me thinking about soup!

BLT Soup

8 slices uncured, nitrate free bacon

2 diced leeks

2  chopped celery stalks

4 cloves minced garlic

1/2 tsp. cumin

1/4 tsp. oregano

1-28 oz. can diced tomatoes

1 & 1/2 cups chicken broth

salt and pepper to taste

Cook bacon in a large pot until crisp. Remove the bacon , crumble and set aside for topping. Leave the bacon fat in the pot and add the leeks and celery, cook for 5-6 mins. Stir occasionally.

Add the garlic, cumin and oregano, stir for 1 min.

Add the tomatoes and broth, bring to a boil, then reduce to low, cover and simmer for 10-15 mins. Then puree the soup. I use an immersion blender, but you could use a blender also.

Season to taste with salt and pepper.

Serve bowls of soup topped with the bacon and shredded lettuce.

This makes 4 servings.  Each serving:

134 Calories

59g Protein

13g Carbs

3.2g Fat

 

 

Don’t Fall in This Calorie Trap!

December 22, 2016

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Christmas is almost here and 2016 is coming to an end. Lots of parties, lots of food and drink! This is the time of year that we should be enjoying ourselves with family and friends, but don’t fall into the calorie trap!

What is the calorie trap? I can’t tell you how many times I’ve heard trainers telling their clients about how many calories they just burned in a workout ( your fitness app will tell you also), implying that it’s ok to go eat and drink that amount because they have “earned it.” Don’t do it–that’s the calorie trap! Your trainer and your fitness app don’t really know how many calories you’ve burned and they overestimate because they do not take your BMR into account. (More on that in a future blog)

Those of us who have spent any time in a gym have seen this, people who are busting their tails day after day, week after week and month after month and never seem to change in appearance. True, they may have gained some strength and can push a little more weight, do more sit ups or go a little faster on the treadmill, but they still look the same. I guess that’s ok if you don’t want to change the way you look or don’t have any unwanted fat to burn. Let’s face it 99% of us who are working out are doing it to look better and I can’t be convinced otherwise! The best advice I can give you during the holidays and everyday is to continue your training, be glad that you are burning calories, but don’t let that give you license to eat more than you should.  Get on a smart nutrition plan that you can stick to and live with.  Remember: you can’t out work bad nutrition!

Cruciferous Crunch Stir Fry

November 28, 2016

This is a favorite simple recipe. I got it at my local Trader Joe’s. Before this I had not thought of using a raw bagged “salad” in anything except a salad. This recipe taught me that I could stir fry this ‘”salad” with wonderful results. Thank you Trader Joe!

crunch cruciferous

1 bag Trader Joe’s Cruciferous Crunch

4 Chicken Jalapeno Sausages (you can use other types of chicken sausage also-found in the fresh meat section of TJ’s)

¼ cup Parmesan cheese

1T Olive oil

Chop and brown sausage in oil until browned. Add cruciferous crunch (you can also throw in some spinach or other veggies you may have around) cook 5-10 minutes until wilted. Season with salt and pepper and add cheese. Enjoy!