Dinner Tonight? How about Blackened Fish Tacos

Looking for something to cook tonight?  We had these the other night and wanted to share -

Blackened Grilled Fish Tacos with Mango Avocado Salsa

Make the mango salsa first:

1 large mango, peeled & diced small
1clove garlic, minced
Juice of one lime
Zest of one lime
1/2 diced red onion (optional)
1 finely chopped jalapeño pepper
1tsp salt
1/2 tsp black pepper
1 tsp ground cumin
1/4 cup chopped cilantro
2 avocados

Toss all ingredients together in a glass bowl.  Let stand for about 2 hours before serving (I only waited about one hour)


Blackening seasoning:

1 Tbl paprika
1tsp salt
1tsp lemon pepper
3/4 tsp garlic powder
3/4 tsp cayenne pepper
3/4 tsp dried basil
1/2 tsp onion powder
1/2 dried thyme

Mix all seasonings in a bowl.


Season tilapia filets and grill or cook on stove.

We made homemade corn tortillas and froze the rest for another quick meal!  If you don't have time for homemade remember the REAL ones from Whole Foods that I told you about previously.

DELICIOUS!!  Those are soy & flaxseed tortilla chips from Trader Joe's.

ENJOY!

Love/Hate Affair with the Dreadmill

As most of you know I'm a die hard runner and if I think I'm suppose to run today then I'll get it in someway.  I LOVE running in the rain but even I draw the line running in a cold rain, so off to the dreadmill I go.  This would have been the perfect morning to just roll over and stay in bed, especially if you didn't have to be up.

I LOVE that I have access to a treadmill @ the gym, but I HATE the monotony of it, so I decided to change it up a little.  Anything to get through those dreadful miles!  And let me just say 4 miles is my limit, I would choose running 10 miles outside over 4 miles on a treadmill any day.

When I got to the gym I spotted another die hard runner, Joanna, so I jumped on the treadmill right beside her...well I just started chatting hoping she wouldn't mind... She has the same affair with the treadmill so she joined right in-WOW, 1 mile flew by and Joanna had to go (she had already logged in 3 before-another 4 mile limit girl).  I plugged in my music and decided to try some hill intervals since I'm running Reedy River 10K this weekend.  I must say this workout kicked my butt!!!

Here you go if you are looking for a butt kicker (just change up the speed & incline to suit you)

0-10 min - 6.5 - no incline
10-14 min - 6.7 - 2% incline
First interval -  14-16 min - 7.0 - 4% incline
                         16-18 min - 6.5 - 6% incline
18-20 min - bring down to comfortable pace, heart rate down, 2% incline
Second interval - 20-22 min - 7.0 - 4 % incline
                            22-24 min - 6.5 - 6 % incline
24-26 min -bring down to comfortable pace, heart rate down, 2% incline
Third (and last) interval - 26-28 min - 6.5 - 6% incline
                                          28-30 min - 6.0 - 8% incline
30-32 min - bring down to comfortable pace, heart rate down, 2%
Back up to 6.5 to finish out the LAST mile

AWESOME!  Butt kicker, red faced, out of breath workout!!!  I wasn't sure I was going to make it through that last interval.

I must say I didn't get bored:-). Give it a try next time you find yourself on the dreadmill.  If this is too hard just decrease the speed & incline-just be sure to keep it an interval though-your heart should be beating-remember if you look good after a workout then you weren't working hard enough!!

Have a GREAT day!

I'm a REAL snacker

I'm a girl that has got to eat - SNACKS included!!!  You may not want to be around me around 10:15ish or 3:00ish if I have not had my snack.  The "not so nice Amanda" appears and I am not friendly.  I'm a firm believer that snacking is good for you - REAL snacking that is.  If you are not hungry for snacks it probably means you have overindulged at your meal.

Here are a few of my favs:

 - Lara Bars

                   I used to be a Balance Bar, whatever protein bar I could find on sale, granola bar, etc. kind of snacker...but I've now switched over to Lara Bars.  These are probably not going to blow you away at first, I must admit they were not my favorite at first.   Whole Foods has the best selection that I've seen - the peanut butter & cashew ones are my favorites.  I did recently try the chocolate coconut one because that sounds delicious to me but I probably won't buy it again.  These bars have only 3-4 ingredients.  Give them a try (even a second try).  They seem to stay with you longer.

-  Apple/Grapefruit/Any fruit

                    An apple is always so filling to me.  If you have a small apple - add a little peanut butter.

-  Carrots with hummus or peanut butter (weird, I know)

                   I personally prefer to buy the organic whole carrots and peel them myself.  The other ones are slimy to me.  Carrots were an acquired taste for me.  As far as the hummus - either make your own or double check the ingredient list on the store bought ones...there are some out there without the extra added ingredients.

-  Air popped popcorn

                  NOT the convenient microwavable packaged kind with that nasty stuff caked on it.  I always make popcorn at the cabin because I have a Whirley Pop there (which I love and it makes the best popcorn).  I've also seen where you can make popcorn in a brown paper bag in the microwave using whole kernels.  I've recently found this popcorn at Trader Joes -

-  Almonds (or any kind of nut) and a hunk of cheese (Organic Valley - raw sharp cheddar)

                  People have questioned the fact of eating cheese and isn't cheese processed.  Here's 100 days of real food's answer - I choose to eat it!

http://www.100daysofrealfood.com/2012/06/18/cheese-and-other-dairy-products-are-they-processed/

-  Trail Mix

                 Be careful if you buy this pre-packaged.  Just be sure to check the ingredient list.  I personally just find it easier to just throw some nuts and dried fruit in a ziploc and go.

-  Triscuits with peanut butter

                 My only problem here is sometimes I tend to go over the serving size:)

-  Red bell pepper strips with hummus

                Go ahead and have your bell pepper cut into strips so all you have to do is grab it out of the refrigerator.

-  Plain yogurt and a couple of tablespoons of homemade granola

-  Smoothie (more of a summer snack for me)

               1.5 cups plain organic yogurt
               1 cup frozen fruit
               2 bananas
               1 Tbl. milk
               1/2 - 3/4 cup spinach
               Add a little honey if you want it sweeter

               This makes about 4 - 8oz. cups.  Make a batch and freeze in cups so it is ready to go.  Take out of freezer in the morning so it can start thawing.

What are your go-to snacks?...I'm always looking for something different.

RUN WILD - Myrtle Beach Half Marathon

AWESOME race weekend in Myrtle Beach!  I'm already excited about going back next year.

Wake up call is very early for this race, which obviously suits me fine... Start time is 6:30!!!

Of course we had to take one last potty break, with no time to spare, gave Mayo & Keiser our jackets and off we went.  We were a little ways back from start line, at first we thought we may be seeing things, but no that really is an elephant at the start line!

It was surprisingly pretty easy to maneuver around people this year.  I had planned my race to stay with Meghan the whole time and we had no problem staying together.  The temp was PERFECT for running!!!  We felt GREAT!  I love this race because you start in the dark and watch the sun come up!

We spent the first hour running and chatting, race is going as planned.  It was great seeing Mayo and Keiser on the course and get that extra boost!  Meghan has been sick for weeks so in the back of my mind I was thinking this may start getting hard for her within the next few miles and yep...that dreaded feeling of wow I'm wearing down hit around mile 8.5!  Her running motto is "Embrace the Suck"...and that is exactly what she did-two bouts of dry heaving, heart rate off the charts, small periods of walking, some small talk from me at which time I'm sure she wanted to tell me to SHUT UP, and we entered the FINAL stretch!!!!  We saw Trey (who rocked out another half marathon with a bad calf-he's not human) and Mike on the sideline of the chute... I waved for our photo op and we rounded the corner to the FINISH!!  Meghan did it!  And what is even more impressive about this is that she hates exercising.... What?  You just ran a half marathon & you hate exercising!  I guess she does it because she has a circle of friends that are fanatics about it!

And another congrats to Sharon Keiser on her PR!!!

I met up with Trey afterwards and headed back down to the course to see some friends finish the marathon!  Impressive as always!

Hung out with Team Fowler for a bit, always awesome seeing them, and then headed back to the room to get ready for our traditional celebratory lunch @ Liberty Taproom!  And the party begins!!

And then continuing on at the piano bar - which is on our list of places to go to again next year!  So much fun.  You could pay to put words on the glass and the audience would chant the words...nothing like hearing a crowd chant "Amanda's Hot"...LOL!  Leave it to Mr. Whitley.

As if we had not had enough fun, then it snowed!!!  What a day!

Doesn't this make you want to train and run a half marathon?  Here's the 12 week training program that I used to reach the Finish Line.

Each week consists of 2 weekly runs and 1 long run on the weekends +  add weights, core/yoga, cross training (usually spinning) during the week.  I add a day of speedwork on one of the weekly runs if you are setting a goal.

Week 1 - 4 mile, 4 mile, 5 mile (long) run
Week 2 - 4 mile, 4 mile, 6 mile (long) run
Week 3 - 4 mile, 4 mile, 7 mile (long) run
Week 4 - 4 mile, 3 mile, 6 mile (long) run
Week 5 - 4 mile, 4 mile, 8 mile (long) run
Week 6 - 5 mile, 4 mile, 9 mile (long) run
Week 7 - 4 mile, 5 mile, 7 mile (long) run
Week 8 - 4 mile, 4 mile, 10 mile (long) run
Week 9 - 4 mile, 4 mile, 11 mile (long) run
Week 10 - 5 mile, 5 mile, 9 mile (long) run
Week 11 - 4 mile, 4 mile, 8 mile (long) run
Week 12 - 4 mile, 3 mile, RACE DAY (I usually take two days off before race day)

My next race is the Reedy River 10K in a couple of weeks.

I'm hoping to have a few REAL meals to post this week since I totally fell off the non-processed wagon in Myrtle Beach!!!

Gotta Run!

Because not eating bread is not an option

Bring on the BREAD - this is one thing that I don't think I could ever give up, and frankly I don't believe there is any reason to.  As long as you buy the REAL product without all the added "fillers" you are good to go.

Once I heard switching over to whole wheat bread was the thing to do to be healthy I was on board and never turned back to white bread.  Little did I know that what I was purchasing was filled with so much added junk.  The next time you are at the grocery just pick up a loaf of 100% Whole Wheat Bread on the bread aisle and look at the list of ingredients - then check it out in your local grocery store bakery - I use to splurge on buying from the bakery thinking that had to be even better - WRONG!

These are the breads that I now purchase:

Sometimes I splurge by going to a REAL bakery - Great Harvest Bread Company bakes REAL bread with only 5 ingredients (per 100 days of real food lady).  I didn't question it or personally ask them myself...I was thrilled to know this because I LOVE their bread.

Now for a more budget friendly product I choose:

I've been able to find another brand Annie's Wholesale Bakery in Asheville, NC.

I have not been able to find a store bought whole wheat tortilla that you can buy at the grocery so I've started making my own - I thought this was going to be a HUGE undertaking at first, but I promise it is really not hard at all and taste so much better that those packaged in the stores.

Whole-Wheat Flour Tortillas

2 1/2 cups whole-wheat flour (I use King Arthur's white whole-wheat flour)
1/2 cup olive oil
1 tsp salt
1 cup warm water (heat in microwave for 1 minute)

Mix flour, oil & salt using the dough hook of your heavy duty mixer.  Beat for about 3-5 minutes until mixture is crumbly.  Scrape down sides as needed.  With mixer running gradually add warm water and continue mixing until the dough is smooth, about 3 minutes.

Take the dough out of mixer and form into a log about 10 inches long.  If it is sticky add a little bit of flour.  Divide the log into 12 equal sized pieces.  Roll each piece into a small ball and flatten it out on a baking tray.  Cover with plastic wrap and let sit at room temperature for at least 15 minutes or up to an hour.

Heat a griddle or skillet to medium-high heat.  The pan should be pretty hot before you begin cooking the tortillas.  Use a rolling pin to roll out each tortilla into a 8-10 inch circle (mine have never been in a perfect circle - my turn out like different states on the map).  Cook tortillas one at time until puffy and slightly brown, about 30-45 seconds per side.

These can also be frozen!

The taste is TOTALLY different from store bought.  Give it a try.


If you prefer corn tortillas, watch the ingredient list on these as well.  Whole Foods has an organic corn tortilla in the frozen section that is REAL - only ingredients are organic whole corn, water and trace of lime.

I made these once but without a tortilla press it was not the easiest thing to do.  I tried to mimic a press with a cast iron skillet - I'm pretty sure there has to be an easier way.

Here's a recipe if you want to give it a try.

Corn Tortillas

2 cups masa harina (whole corn flour that is found in the baking aisle - not corn meal)

1/2 tsp salt

1 1/4-1 1/3 cup warm water (heat in microwave for 1 minute)

Blend masa harina and salt with fork or whisk.  Pour in warm water.  Stir together with wooden spoon until dough starts to form - not too sticky and not too dry.  Add more water or flour if necessary.  Finish mixing with your hands.  Make a log out of the dough and divide into 12 equal pieces.  Roll each piece into round ball.  Flatten each ball onto a cutting board and cover with plastic wrap for 10-15 minutes.

Heat a cast iron skillet over medium high heat.  Flatten the dough balls in a tortilla press or if you don't have one...cover the bottom and top of dough ball with plastic wrap, put a cast iron skillet on top and put all your weight on it to flatten out the tortilla.  I had to do this a few times to get it thinned out enough.  

Cook tortillas in hot skillet one at time for only about a minute on each side.

Here's a little "sweet" treat that I wanted to share.  These are called donuts but they taste more like cake in the shape of a donut to me.  I will not let myself go to Krispy Kreme because I can't have just one donut...these do NOT take the place of KK, but they are very good and I can let myself have more than one and it still doesn't add up to one KK.

This recipe is for an electric donut maker but I made them in my donut baking pan and it worked fine.

Baked Whole-Grain Mini Donuts

1 cup whole-wheat flour
3 tsp baking powder
1 egg
1/2 cup mil
1/4 cup pure maple syrup
1/2 tsp vanilla extract
4 Tbl melted coconut oil

For all you chocolate lovers:  use this same recipe and add 1 Tbl unsweetened cocoa ("special dark" 100%) - Hershey's actually has one.

Whisk together the dry ingredients.  Make a well (hole) in the middle and drop in the egg, milk, syrup, vanilla and coconut oil.  Stir together with a fork until well combined.  These donuts can also be frozen!

Give me some feedback if you have any particular questions about something.  I'm just sharing with you what I've been doing the last several months and what seems to be working for us.  Just remember that I'm by all means not a nutritionist so don't come hunt me down if you get sick...LOL!

Enjoy!

My FASTEST half marathon-Trey's SLOWEST!

Back to Myrtle Beach this weekend for another half marathon and my only goal is to make it to the Finish Line!!!  What a relief - I am so excited about that.  My last two years at Myrtle Beach have been personal record setting races for me and I must say that totally stresses me out!  But the feeling of crossing that finish line is AMAZING when you realize you did it and all of your hard work was worth it.  I've shared my last year's race recap with a few of you and just came across it the other day so decided to share it with everyone.

MYRTLE BEACH HALF MARATHON 2012

I was originally going to run the full marathon with a friend but after she got hurt and wasn't going to be able to do it, I decided to drop back to the half marathon and try to set a personal record - which was 1:52 something.  I didn't have time for too much speed work training, but thought I would give it a try...Coach Trey was also on the injured list and was trying to decide if he would be running or not.  He gave me specific speed workouts to do, and I was confident that I was ready!  Surprisingly enough this was the first race that I had run by myself and set out with a time goal to reach.  I knew it was going to be VERY HARD and I was right.  

At the expo Trey was still debating about whether or not he was going to run, he was thinking about maybe even running with me to pace me, etc.  I said "Dude - you got to make a decision because you are driving me crazy!"  He decided this race would be all MINE!  He was an awesome coach and supporter, even helped me lay out my race clothes the night before, put my race bib on my race belt, made sure I had shot blocks, etc.  

Race morning I had butterflies as always but I was ready to ROCK this course and set my PR.  It was perfect running weather - I was ready!  I gave Trey my jacket, straightened my race belt and noticed that my race bib said TREY WHITLEY!!!  You've got to be kidding me, here I am trying to run my heart out and reach my goal and if I am able to do it, I will be doing it as Trey Whitley.  Well, I didn't have enough time to get too upset about it and just seconds later the gun went off and off I go!  

The first mile felt great, maneuvering through the crowd of runners, trying to settle into an 8:30 pace (following coach's orders although wanting to strangle him!)

Mile 1 - 8:33

Mile 2 - 8:17

Mile 3 - 8:18

Mile 4 - 8:20

Mile 5 - 8:27

Mile 6 - 8:23

Mile 7 - 8:29

Mile 8 - 8:30

Mile 9 - 8:20

About mile 9 1/2 I starting thinking dang I'm getting tired.  Self doubt started creeping in.

Mile 10 - 8:32

Mile 11 - 8:34

Oh no, please don't crack now!  I thought that was a faster mile and when I looked down at my Garmin and saw an 8:34 I thought I may be getting into trouble.  Then I was pretty sure I was going to puke!!!  Dang it!  Please no- just let me make it!

Mile 12 - 8:38

Uh oh!!  I had what I call a Suck it Up Buttercup conversation with myself when I saw this 8:38.  No way did I work this hard to crash now.  I asked myself the classic runner's question?  - Are you going to be a wimp or are you going to be STRONG today?

Mile 13 - 8:25

YAY me 13 seconds faster-I knew I had made it.  I rounded the corner and saw what I had been looking for for 13.1 miles - the FINISH LINE!  I was a happy girl with a personal record of 1:51:05.

You mean if I had been 5 seconds faster it would have been 1:50 something.  Well, maybe one day!

Trey's SLOWEST half marathon...Ha!Ha!

IT WILL HURT.  IT WILL TAKE TIME.  IT WILL REQUIRE DEDICATION.  IT WILL REQUIRE WILLPOWER.  YOU WILL NEED TO MAKE HEALTHY DECISIONS.  IT REQUIRES SACRIFICE. YOU WILL NEED TO PUSH YOUR BODY TO THE MAX.  THERE WILL BE TEMPTATION. BUT, I PROMISE YOU, WHEN YOU REACH YOUR GOAL, IT IS WORTH IT.

Guess one day I'll try to set another personal record to have my name in the paper, but for this weekend race having FUN and running with my friend for her first half marathon is the only thing I'm focusing on.  

Gotta Run!

Eat This-Not That (My version)

Here are some easy simple changes that you can make to cut out some of the processed foods... Some just require purchasing a different product.

Let's start with taco seasoning. I never once thought anything about putting this is my food-I was always focused on low calorie & I knew a bunch of spices had to be low calorie! Well, it is...along with lots of other things that I can't even pronounce (KEY CLUE-if you can't pronounce it or find the ingredient in your kitchen, you should not be eating it).  This goes for any of those store bought packets on the spice aisle...just google what you need & you will find a homemade version.  

EAT THIS

Here's a simple recipe:

1/2 cup chili powder
1/4 cup onion powder
1/8 cup ground cumin
1Tbl garlic powder
1 Tbl paprika
1 Tbl sea salt

Put ingredients into a jar and shake

NOT THAT

These are just simple product changes...

EAT THIS

King Arthur Unbleached White Whole Flour (1 ingredient).  Just replace this in your recipes that call for all-purpose flour.

NOT THAT

All-purpose flour - first ingredient-enriched bleached flour...stay away from enriched

EAT THIS

Triscuits (I always want a "crunch")

NOT THAT

Pretty much any other crackers in the store, including Wheat Thins

EAT THIS

I usually buy these at Trader Joes...best price I've found.

NOT THAT

 Any brand of granola bar, unless you make your own.

EAT THIS

This has replaced my coffee creamer.  This was a HUGE change for me.  Be sure to watch the expiration date on the whole milk though because it is not a few months like with all other coffee creamers.
NOT THAT

Powder or liquid.



Take some time (if you can find any) and read some ingredient labels the next time you are at the grocery.

Weekend Breakfast - NO box waffles & pancakes

These recipes are from 100 Days of Real Food lady that got me obsessed with all this non-processed food stuff.  I have read her blog through and through - I'm basically just sharing with you the recipes that I've tried of hers and liked and other recipes that I've changed to be non-processed.  Follow me and it will save you hours and hours of reading, but of course visit her website because it is very informative - more so than what I have to offer.

Once I made these whole-wheat waffles & whole-wheat banana pancakes, a box has not been back in my pantry & "pancake syrup" has been replaced with 100% pure maple syrup.   I know it is much easier to measure out one cup of premade mix & add water, but these are SO much better!  Make a big batch of them over the weekend & freeze for a quick breakfast during the week.

Whole-Wheat Waffles

2 large eggs
1 3/4 cup milk (I use Happy Cow from Whole Foods)
1/4 cup coconut oil (I get mine @ Trader Joes)
1 Tbl. honey
1/2 tsp ground cinnamon
1/4 tsp baking soda
1 1/2 cups whole-wheat flour (I use King Arthur's white whole-wheat flour)
2 tsp baking powder
1/8 tsp salt
100% pure maple syrup for serving

Preheat waffle iron.  In a large mixing bowl whisk together eggs, milk, oil, honey, cinnamon & baking soda until well combined.  Add in flour, baking powder, and salt and whisk together just until the large lumps disappear.  Pour onto waffle iron and cook.


Whole-Wheat Banana Pancakes

2 cups whole-wheat flour (King Arthur's white whole-wheat flour)
2 tsp baking powder
1 1/2 tsp baking soda
1/2 tsp salt
1 Tbl honey
2 large eggs, lightly beaten
1 3/4 cup milk
2 Tbl unsalted butter, melted (I've omitted this before and couldn't tell a difference)
2 ripe bananas, mashed
100% pure maple syrup for serving

In a large bowl, whisk together the flour, baking powder, baking soda and salt.  Pour in honey, eggs, milk, and 2 Tbl. melted butter (I usually omit this).  Whisk together thoroughly but don't over mix.  Gently fold in mashed bananas with a spatula.

Heat a griddle or saute pan over medium-high heat.  Swirl enough butter to coat and add pancake batter.


Berry Sauce

3/4 cup frozen berries (I use blueberries)
2 Tbl pure maple syrup
1/4 cup water

Combine all ingredients in small saucepan over medium-low heat.  Bring to a light simmer.  Cook until berries have softened, about 5-10 minutes.  Remove from heat and puree in blender (I use my Magic Bullet).

This Berry Sauce is great over the pancakes and waffles...I also put it over my cooked oatmeal and the yogurt/muesli combo.

Hope you enjoy!  Have a safe weekend!

Quick core workout/Stick to your bones breakfast

Wanted to share this quick core workout that I found on Pinterest that I try to do every other day or so after/before my runs.

• 50 crunches
• 15 push-ups
• 1 min plank (on elbows)
• 30 second side plank
• 1 min bridge
• 15 push-ups
• 1 min plank (on elbows)
• 30 second side plank (other side)
• 50 crunches
• 1 min raised plank (extended arms)
• 2 min bridge
• 50 crunches

Do this along with about 45 minutes of cardio and you will be set for the day!

Here is my new favorite breakfast for the days that I run - it really sticks to your bones and holds you over for a few hours.  Mix it up the night before so it is ready for you in the morning.  Mix 1 cup yogurt with 1/2 cup muesli or 1/2 cup of yogurt with 1/4 cup of muesli (I really don't measure, just eyeball it).  I usually also have fruit with it.

Gotta Run!  Have a GREAT day!

Quick Easy Appetizer

Took this appetizer to a Superbowl party this past weekend and everyone seemed to love it.

Bacon Wrapped Jalapeño Poppers

12 jalapeños
1 8oz. block organic cream cheese (not low fat/no fat)
8 slices of smoked organic bacon (I normally use the Applegate organic bacon - a little pricey)


Preheat oven to 375 degrees.  Slice each jalapeño in half and remove the seeds.  Cut bacon in thirds.  Using a spoon (or I used my fingers) fill each jalapeno half with cream cheese.  Wrap one small piece of bacon around each jalapeño with bacon seam on bottom.

Foil line a baking sheet and put a cooking rack on top.  Then place the jalapeño seam side down on the rack so the bacon grease can drain.

Bake for 30-35 minutes or until the bacon looks brown and crisp.

Super good!  Not hot at all, could have probably left a few seeds in there for some heat!

My First Organic Bird

This was the first meal that I made when I took the "Unprocessed Challenge" and it sold me on eating REAL!!  I apparently had never had an organic chicken before because the chicken I would normally buy at Publix or Bi-Lo didn't taste anything like this.  It is definitely more expensive but I got my money's worth out of it.  After we devoured the entire thing over the next couple of days I then boiled the bones and made chicken stock.  It was worth every penny.  This recipe sounds so plain and there's nothing out of the ordinary about it but it was truly delicious.  This would probably be a better weekend meal for most.

Roasted Chicken and Root Vegetables

1 3-5 lb. whole organic chicken
4 sprigs of a fresh herb (thyme, rosemary, sage or oregano)
6 garlic cloves, peeled and squashed
1/2 lemon
Olive oil
kosher or sea salt
freshly ground pepper

2 small sweet potatoes
2 small yukon gold potatoes
2 large carrots, peeled
1 large sweet onion

Be sure to take your chicken out of the fridge and bring to room temperature.  Dry chicken inside and out with paper towels and season cavity with salt & pepper.  Put 2 sprigs of herbs, 4 cloves of squashed garlic and 1/2 lemon into the cavity.  Set bird on a platter, breast side up and rub with olive oil and season with salt & pepper.  Flip bird over and repeat on back and legs.

Preheat oven to 425 degrees.  Meanwhile, cut up your veggies into large chunks and toss in a bowl with remaining herb, garlic, olive oil.  Then season with salt & pepper.

Place the chicken in center of a large roasting pan, breast side down.  Spread veggies all around.  Roast at 425 degrees for 35 minutes.  Then turn oven down to 375 and roast for an additional 75 minutes.

Remove chicken from roasting pan and let it rest for 20 minutes.  Check your veggies and make sure they are done.  If not put them back in  oven while chicken is resting.

Carve chicken or if you are like us - just pull it apart and dig in!

Not a great pic but I think you can get the idea.  Look at all those "crunchy" goodies.  The combination of sweet potatoes and yukon gold potatoes is delicious.

I made this for my parents who think this unprocessed food thing is way too much work, and they loved it!  Now, as soon as they got back to Mississippi they returned back to opening boxes and bags for meals, but while they were with me they survived!  

Hope you enjoy it!  

My new love - spaghetti squash

I was a little skeptical of trying spaghetti squash for the first time.  When I thought of squash I always went straight for the little crook neck yellow squash, but now I have branched out to spaghetti squash, acorn squash & butternut squash (my absolute favorite).  Spaghetti squash is a perfect alternative to pasta (but I still eat pasta).  I love this recipe because you actually serve the sauce right in the squash!

Spaghetti Squash Boats

1 medium spaghetti squash (or more depending on how many you are feeding)
1 Tbl. olive oil
salt & pepper

Preheat oven to 400 degrees.  Slice spaghetti squash lengthwise in half and scrape out the seeds.  Rub with olive oil and season with salt & pepper.  Place squash face down on a foil lined baking sheet and bake for about one hour.  Squash will be tender to the touch and a little brown on top when done.

Homemade Spaghetti Sauce (or whatever sauce you use when making spaghetti)

1 lb. grass fed ground beef
1 onion, chopped
1 bell pepper, chopped
4 cloves garlic, chopped
2 cans of organic diced tomatoes
1 tsp. dried oregano
1 tsp. dried basil
crushed red pepper or cayenne pepper (to taste)
Parmesan cheese for topping

In large pan, saute onion, bell pepper & garlic in olive oil until softened.  Add ground beef and cook until browned.  Add tomatoes and spices.  Once sauce starts to boil, reduce heat and let simmer for at least 30 minutes.

When spaghetti squash is fully cooked, flip over on your baking sheet so it is skin side down.  Evenly divide the sauce and top each "boat" with a little parmesan cheese.  Turn oven to broil and cook for another 2 minutes or until cheese is browned and bubbling.  Watch it closely because it doesn't take long.

NOTE:  I don't always use this particular spaghetti sauce recipe, sometimes I use Newman's Own Sockarooni and just add a few more things to it.  You can also just serve this with a marinara sauce for a really quick meal.

Don't forget to foil line your pan - easy clean up!

Right out of the broiler.  Just scrape the sides down with every bite.  It's so good, you will not even miss the pasta.  Can you guess which one belongs to my husband?:)

I've got a few more squash recipes that I'll be sharing soon.  Hope you enjoy!

Keeping It REAL: GREAT breakfast or snack idea - Homemade Granola

Keeping It REAL: GREAT breakfast or snack idea - Homemade Granola: This past October I took the "October Unprocessed 2012" challenge and it has totally changed my eating habits for life. I've always been fai...

GREAT breakfast or snack idea - Homemade Granola

This past October I took the "October Unprocessed 2012" challenge and it has totally changed my eating habits for life. I've always been fairly healthy (I thought) until I started reading ingredient labels.  Pretty much if it has more than 5 ingredients I don't buy it! Obviously, I falter from time to time, but for the most part - I eat REAL food the majority of the time.  I will be sharing the REAL food recipes that I've tried and my REAL fitness workouts.

If breakfast is always a struggle for you, then make a batch of this homemade granola on Sundays and you will have something for breakfast or a snack all week long.

Homemade Granola

1 cup steel cut oats
2 1/2  cup old fashioned oats (I didn't use quick cook)
1 cup slivered almonds (unsalted)
1 cup shelled pistachios (unsalted)
1 cup dried cranberries
2 tsp. ground cinnamon
1 1/2 tsp. ground ginger
1/2 tsp. ground nutmeg
4 Tbl. unsalted butter
1/4 cup honey
1 tsp. vanilla extract

Preheat oven to 250 degrees.  Cover a rectangle baking sheet with parchment paper.

Mix all dry ingredients, including spices, in a large mixing bowl.  Melt the butter & honey together in microwave, once melted add vanilla extract.  Pour hot liquid over the dry ingredients and stir until evenly coated.  Spread mixture onto prepared pan in one even layer.  Bake for 75 minutes.

Let cool.  The granola will become crisp as it cools at which point you can break it into pieces.  Store in an airtight container at room temperature for up to 2 weeks.

Spread out evenly and ready to go in the oven.

Be sure to store it in an airtight container @ room temperature.

It is great over yogurt - Stonyfields organic plain whole milk (stay away from low fat/no fat).  Or it is great just by itself as a morning or afternoon snack.

Hope you enjoy!