dinner

Tempeh Tacos

You may have seen this post that I made on instagram about the dinner that I had the other night, but it was absolutely delicious so I wanted to share how I prepared the tempeh and what I had with it. Tempeh has a certain taste to it and there are many that don't like it. Tanner prefers tofu better but I personally like tempeh. We both agree on seitan ;) haha! I do like tofu as well though. Anyway, tofu can pretty much be flavored with whatever you are putting with it, but tempeh has a different kick to it so I guess finding something to prepare it with can be trickier. 

I found this taco seasoning sauce at walmart (this is my recommendation not sponsored in any way), and I thought I'd give it a try. It's actually very macro friendly with only 25 calories (0.5g F//4gC//<1gP) in 2 tablespoons which is a lot. The ingredient list is plant based as well (roasted tomato and fresh tomato, tomato juice, onion, tomato paste, garlic, chipotle pepper, apple cider vinegar, evaporated cane juice, vegetable oil, agave nectar, smoked paprika, distilled white vinegar, calcium chloride, and citric acid). Its a very strong flavor, and a large amount of sodium. As always, you guys know I don't worry about sodium. My blood pressure is VERY low (typically 80-90/50-60) and I eat sodium all day every day. HERE's an old blog about that topic. However, there are 230mg in 2 tablespoons which is a lot, but it's a sauce so that's expected.

It was so simple. We just crumbled the tempeh into a skilled, poured the sauce on top and added our favorite taco toppings and just honestly cooked it until warm. Tempeh doesn't have to be cooked and can be eaten raw. We used tomatoes and go veggie cheddar cheese crumbles.

We got the hard shells, but man those things are finicky. If you don't eat them in like a 3 day window, they are stale so that's annoying, and these were stale but oh well. LOL! 

We also have found a new love for Salsa Verde instead of regular Salsa, and our favorite brand is the World Market brand (that can be found at Walmart), so that's the green stuff on the side. ;) 

This was my dinner after a long day of training followed by froyo always! &lt;3

This was my dinner after a long day of training followed by froyo always! <3

What's your favorite tempeh recipe? I'd love to try some different ones.

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Sweet Potato Avocado & Nutrition Ramblings

Last night, we had about 20 high schoolers in our house and it was just lovely! ha! They came over to just hang out, watch basketball, and it was good to get to know some of them more. Before they came, I whipped up some pumpkin and peanut butter cookies! But, for me on the side, I prepared this sweet potato, avocado, and peanut butter for dinner part 1! As you all know, I am plant based when I can be so as odd as it is in our society to JUST have a sweet potato, that's what I had.

Give me all the carbs and fat ;) haha! This is so simple. I just popped one of these sweet potatoes in the microwave for about 5 minutes or until it gets soft dependent on your microwave then added some avocado and peanut butter to my preference which means light on the avocado and heavy on the peanut butter!

The amount of peanut butter that we go through is ridiculous but I digress. Tanner knows the deal though so he will say "There's not enough peanut butter for your waffles, but I need to make a peanut butter sandwich for work. Can you bring me one?" hahaha! The beauty is he literally works 0.4 miles from our house (how convenient right?) and the grocery store is on the way. It's funny thinking back to the days in NYC when I had to like walk miles just to get groceries home and Tanner worked an hour away on the subway. Small town living for the win! I also love Shelby because even with our small town living, we have about 5 big cities surrounding us all within an hour! WOOP! 

Okay, now on to my rambles. I discussed this with my team yesterday and I felt it necessary and appropriate to share here. There are wide opinions (actually more so in the "healthy living blogger sphere") that don't agree with tracking of any kind. Obviously, I think of things differently but what I've realized is the beauty in knowing that everyone is different. I used to get all hot and bothered when people didn't agree with the way that I did nutrition...which was just plain silly...it works for me, and it works for others but that doesn't mean that it works for everyone! You have to find your route. 

However, if you decide to go the macros route that doesn't mean that you have to do it forever. When you make a cake for the first time, you use measuring cups and spoons to get that perfect amount of butter, oil, and vanilla extract to make your cake taste exactly how you want it to. You had GOALS for that cake ;) Once you have made the cake 100 times, you no longer need to measure because you know what it needs to produce the cake. 

That's how macros are. Sometimes, in our society, we are not taught about the actual nutrition in foods so we are either left eating in over abundance (and I don't mean like just listening to your body eating what it wants but like truly gluttony) or being scared to eat enough of it. I think it helps to use those measuring cups and spoons in the beginning to see what a serving size looks like and what a day consists of to give your body exactly what it needs. After you do this for a few months and you decide that tracking is not for you, now you are educated. If you have meticulously tracked for a year then you now know what exactly it looks like and it's not really as necessary anymore. 

Its okay to have goals for your cake. (This might be my new catch phrase because I feel as if can relate to cakes of all varieties HAHAHA!)

With that, let me know if you try this snack! I think you'll love it! :) The flavor combo with the avocado and sweet potato is odd but really good, and tie it all in with the peanut butter! YUM!!

 

 

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Peanut Chicken Alfredo Pasta

This recipe is proof that healthy eating does NOT have to taste poorly. It's a matter of taking the time. I think we get comfortable in our "comfort foods" when if you just make some easy changes, you would feel SO much better. Pasta is great and all that, but why not try a little twist and see if you can cut out some calories (like truly, HUNDREDS of calories). 

If you haven't Tofu Shirataki, you should. I know it sounds weird. Ew, ew. I can't eat healthy. Do me a favor, please? Just make the recipe then give me your opinion. I promise you'll be pleasantly surprised. Have an open mind with your choices. It's funny how many people I know who are like "EWWWW QUINOA!!!" I'm like "DUDE HAVE YOU EVEN TRIED QUINOA. IT TASTES GREAT!"

Alright, I'm off topic. Quinoa has nothing to do with this recipe, but tofu does.

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Here's all you need: 

  • Steamed veggies 
  • One bag Tofu Shirataki
  • Light Classico Creamy Alfredo Sauce
  • Pre-prepped chicken 
    • I normally have chicken and ground turkey on hand all the time for recipes such as this throughout the week. See my easy meal prep HERE.
  • Optional: Peanuts
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And here's what you do (seriously this is so easy it's silly it's kinda ridiculous-ha!): 

  • Microwave Frozen Veggies for 3 minutes
  • Pour out 4 oz tofu (this will be about half of the bag-no I don't measure) 
  • Microwave "noodles" for 1 minute 
  • Add microwaved veggies
  • Add 2 tablespoons classico sauce & 2 oz chicken 
  • Microwave for 30 more seconds

Voila! BOOM SHAKALACKA! Instant gourmet lunch or dinner or both. Then, I add about 1/4 oz peanuts just to give it a little kick (because I like to pretend I'm a chef and all that fun stuff). 

Here is the nutrition: (Most all of the calories are from the chicken and this is without the nuts)

If you would like to add the nuts (which I would recommend, then you would add 3g fat, 2g carb, 2g protein!)

With love and yummy lunch for me,

Katie

 

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Healthy "Mashed Potatoes"

I know this is a recipe that has been around the block a million times, but I wanted to show y'all something I make up every week and have on hand. Normally, I have a meal of chicken, rice, and cauliflower ("mashed potatoes") every single day. 

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You can judge, however, it is delicious. I made this dinner for my mom and stepdad one night, and we didn't tell him that it was cauliflower and he didn't even comment on the difference. After we told him, he said, "I knew something was different" but I don't believe that ;) hehe! 

And that night, I also put butter extract in them which I have stopped doing. I know that's common in recipes, but I just always maybe get too much and it comes out tasting funny. So, it's super simple.

First,  you just steam the cauliflower.

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This normally takes like ten minutes. I just leave the top off and let it boil. When, the cauliflower is soft, then you just drain it and put it in a food processor.

This is one of those gadgets I put on my registry for my wedding that I had NO idea how much I would use it. It's my favorite.&nbsp;

This is one of those gadgets I put on my registry for my wedding that I had NO idea how much I would use it. It's my favorite. 

To get the cauliflower to the consistency that you want, you will have to add some water (or unsweetened almond milk is great too). Just put a little water and grind some more. You don't want to put too much unless you like watery mashed potatoes (which I don't think most people do). 

Then, you just add salt and you are done. It's as simple as that. You have to add a lot of salt (it's probably like 1/2 tablespoon of both salt and garlic salt. So, disclaimer, if you have incredibly high blood pressure, this might not be the best. However, I am an advocate of not avoiding sodium unless it's necessary for your medical needs so there is no reason that most of my clients should be worried about it. 

And then you're done. It's as easy peasy as that. 

1. Steam

2. Grind 

3. Salt 

4. Tupperware 

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Macros: basically nonexistent however for completeness


With love and taters,

Katie

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Spaghetti Squash with Turkey

Y'all know me... 

I ride the easy recipe bus. If I cook something, you'll probably know it. You may think to yourself that Katie is super creative and sometimes, she shares her creative recipes... 

Think again.. 

#aintnobodygottimeforthat 

Actually, I think some people do. And some people plan better..... ANDDDD some people don't live in NYC. It's so complicated to get food here. That's not an excuse to not eat well. It's just an excuse to not be creative. But I digress, today I cooked. And it was awesome.

We just baked a spaghetti squash for 45 minutes like below: 

It will be very hot, so use a pot holder to turn it over, and remove the seeds.

Each cup of spaghetti squash is 10g of carb. Each cup of pasta is 78g. HOW ABOUT THEM APPLES? Ridiculous. So, yes, I'll take the spaghetti squash because noodles taste no different.

While this was cooling, I cooked some ground turkey (99% lean Trader Joes).

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Then, I didn't wanna heat up the entire can of spaghetti sauce. I wanted to save some for later as we were just going to be using some of it. So, I literally microwaved 1/4 cup of sauce. This sauce is a tradition in our family. We have used this same sauce for spaghetti nights at Mawmaws since I was a little girl. They stopped selling it, and so at that point, we went to the manufacturer. I don't use my sauce often, more like ever, because I'm so scared about using it. However, my mawmaw came home from rehab today so I thought it was appropriate.

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I weighed out my ground turkey at this point with my old school scale. I really want a fancy one, but am just being cheap as this does the trick.

Then, I mix it all together, and VOILA! Deliciousness!

Hope you enjoy this as much as me. You can use any sauce that you wish! :)

Macros for 1/4 cup sauce, 1 cup spaghetti squash and 2 oz ground turkey is 18g P // 13g C // 2g F !!! You literally can't beat that!

With love and healthy spaghetti,

Katie

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Crockpot Chili

I think I have made it very clear that I'm the least amount of ingredients possible type girl. 

I made this chili the other night and the beauty of a crockpot is that things last for days and Tanner was able to get lots of meals out of it. Actually, he eats so much I wouldn't say A LOT but more than the usual! haha! 

Many questions arise with crockpot recipes and soup recipes about how to macronutrient count for them. I will explain what I did before I give the recipe. I have strictly followed macros for the past 5 months, and I have really enjoyed it but for the past few weeks, I have started venturing out a little more. I know that it's hard to count macros while doing a soup, but I'll be DANGED if that means that I'm not going to eat it. I want 0% restrictions in the foods that I choose, and I also am too lazy ( I am seriously never lazy about anything so I'll admit this without feeling bad) to like individually weigh out each and every serving to make sure it's equal. I don't wanna clean that mess up. I don't wanna deal with it. So, I wish I had some super cool way of measuring macros with soups but I'll give you the easiest way. I know that many people are very type A but I can PROMISE you it's not going to make a difference if you guess. 

So, the way that I ate my chili with macro counting was this. 

"Hmm, this looks like about 1/2 cup kidney beans in here. And that's probably about 1/4 cup diced tomatoes and since I put a pound of ground turkey in here, I bet this is only like 1-1.5 oz of it because it's such a big pot...." 

And then I put that in myfitnesspal... 

See, I'm not as anal retentive as y'all think ;) Many times I will put more than it probably is to be on the safe side. For example "Hmmm, that's probably 1/3 cup but I'll put 1/2 cup to make sure it's all definitely accounted for" 

And no I don't eat a ton at once. I just eat like 800 times a day and that's what I prefer :) 

SO KATIE SHUT UP AND GET TO THE RECIPE ALREADY. OKAY OKAY! ;) 

First, get out that lovely crockpot that you always say you are going to use but it's too big and bulky to keep out so you never use it! It's so worth it and I'm going to try to make some more soups this winter!

I added the ground turkey first and used my usual 99% lean ground from Trader Joes!

Since, I made this up on the cuff, I literally just pulled some things that I had in my cabinet and made a quick run to Whole Foods to grab some other chili appropriate things. 

I had one more can of diced tomatoes in my cabinet that I added to this. I'll put the official recipe at the bottom BTW ;) 

Just so you can know my method of cooking skills, at this point after adding this in, I yelled to Tanner, "Hey Tanner, what spices do you think would make this taste like chili" and he said "I don't know but you probably need salt" 

So, yes admitably I added lots of garlic salt and regular salt. I would stir then taste, stir then taste. 

Then, I was like "I think I'll get fancy" and so I got out the oregano and basil and chili powder (that seemed appropriate). I honestly don't think I put enough of these to make a difference. I just shook them a couple of times. HAHA! My mom gets on me for cooking this way, but I'm just like "Eh, let's see what happens" and this time it was an amazing success!

I was a little afraid about putting the ground turkey in raw but I just cooked it on high for about 4 hours, and it was amazing! I do think the garlic salt and salt to taste made a difference! 

So, here is the breakdown:

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The macros for 1/8 of the entire crockpot is: 

Hope y'all love this as much as I did! 

With love and chili,

Katie

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Healthy Shrimp and Grits

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Ingredients: 

1 lb of shrimp (precooked from Walmart)

1/4 grated parmasean cheese

1 cup grits

6 pieces of turkey bacon (gluten free brand-0g fat)

1/4 cup nutritional yeast (or if you are feeling dirty cheddar cheese ;) ) 

Directions: 

Cook 1 cup grits on stove top for 5 minutes boiling

Broil 6 pieces of bacon at the same time in the oven until crisp (about 5 min as well) 

Add 1/4 cup Parmesan cheese to grits and stir (You can add 1 tablespoon butter but I just used spray butter & salt to taste)

Put bag of pre cooked shrimp in skillet with salt, pepper, garlic and spray a lot with spray butter (stir until pink) 

Pour out desired amount of grits with shrimp, 2 pieces of turkey bacon broken on top with nutritional yeast for topping that gives the consistency of cheese! :) 

ENJOY!!!!!!! <3

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