Oven Baked Sausage and Veggies- one pan meal! (Tribe Member Recipe)
This content is for members only
recipes
(low-carb) Mexican Beef and Cauli Rice Skillet (Tribe member recipe)
Low-Carb Mexican Cauli Rice Skillet
*modified from original recipe from All Day I dream about Food
Y’all. This one recipe has changed Taco Tuesday night in our house FOREVER. It is SO good. So easy. So healthy.
My husband and I LOVED It…my kids, not quite on board yet, but we’ll keep trying. I think you’re going to LOVE IT!
Ingredients:
1 lb ground beef
Salt and Pepper
1 onion
1 pepper- I used red. Choose any.
1 packet taco seasoning or homemade version if you’d like
1 can diced tomatoes, drained
1 bag 10 oz frozen riced cauliflower- cooked in microwave or stovetop
¾ c chicken broth
Toppings: Cheddar cheese, sour cream, salsa, cilantro
Instructions:
Brown your Ground Beef til almost completely done.
Add in your onion and bell pepper, salt and pepper (to taste) and cook til vegetables are softer.
Add in taco seasoning, tomatoes and rice. Stir then add in your chicken broth.
Add in your cauli rice and cook about 5 minutes or until you think it looks good and done.
Top with cheese, put the lid on, and remove from heat.
We put cilantro on top of that and then also added sour cream and salsa verde when we ate ours. SO SO good!
Overnight Oats (PROTEIN style!)
A quick Pinterest search will turn up hundreds of variations on the Overnight Oats concept.
True story: I’ve never liked oatmeal. It’s a texture thing, I suppose. But, it’s just never been something I could eat.
A few months back I watched a video by my friend Courtney of Rev Well Anderson, and she was talking about how easy it was to make overnight oats. They keep her full, they’re easy to throw together, and she can grab them and take them with her on busy mornings when she needs to get out the door.
After a little experimentation, I have finally discovered the PERFECT recipe for my version of Overnight Oats and have added some protein to make sure they help keep me full, satisfied, and balance my hunger hormones.
Here’s what I do:
*Grab a jar. I use old glass peanut butter jars because we have a lot of them and they’re the perfect size. And they’re free- an added bonus!
*Add to it around a half cup of oats. I use old fashioned oats, you can use any type you prefer.
*Add about one and a half times that same amount of liquid. In this example, if you added a half cup of oats, add around 3/4 c liquid of your choice. I use unsweetened vanilla almond milk.
Now add your favorite mix-ins.
1- I add a full scoop of chocolate protein powder (my favorite brand currently is ISOPURE in the chocolate flavor. I buy it at Vitamin Shoppe and no, I’m not paid anything to tell you how much I love this product). (Note: if you aren’t adding protein powder, you won’t need quite as much of your liquid as mentioned above).
2- a scoop of all natural peanut butter.
3- 2 TB or so of unsweetened cocoa powder (I just shake it in- some days more, some days less. I love a dark, chocolatey taste, so I load up on this.) It’s also a craving crusher- did you know that??? Be sure you’re adding UNSWEETENED cocoa.
4- a small squirt of local honey. This time of year I try to get in a little local honey every day for allergy issues. I keep the serving size small on this. Yes it is delicious, but no, it’s not super fat loss friendly.
5- liquid stevia to taste. I usually use about 4 drops or so.
6- Cinnamon.
7- Some days I add flaxseed or coconut oil.
GET CREATIVE HERE! Whatever you like, go for it. My husband prefers berries in his and uses vanilla protein powder. Use whatever you like best.
Now, put the lid on and shake, shake, shake!
Set in the fridge.
The next morning, take it out, shake it up, and then either heat and eat or you can enjoy it cold just right out of the jar. I usually heat mine up, put the lid back on, and take it with me as I run errands, drop the kids off at school, or even to eat as I’m waiting on my next class to begin.
If you find that yours is too dry, pour in a little of your morning coffee.
SO DELICIOUS!!!
Meal prep doesn’t have to be complicated. You can prepare several of these at the beginning of the week and then just heat and eat when needed. Experiment with quantities and ratios of liquid and oats. Depending on your toppings, and on how long it sits in the fridge, you may have to adjust.
Hope you enjoy this as much as I have!!!
Tasty Tuesday: Zoodles!
Hey, friends!
I have long heard others rave about using zoodles, or zucchini noodles, as a pasta substitute.
I’ve tried them before, and they were just NOT great.
After trying some different strategies recently, I think we finally figured out how to get them to taste great, and to have the right texture without being soggy.
Here’s what I did:
1- Gathered three medium zucchini and washed them well.
2- I cut off the end of the zucchini and then used my handheld spiralizer to begin making the “noodles”.
As I would get down to where one side was extremely pointed and hard to use, I would just chop it off and start again.
My Spiralizer has two different sizes you can use for the noodles. I first started with the side that made wider, fettuccine sized noodles, but ended up switching to the end with the smaller openings to make spaghetti sized noodles.
3- I lined a large baking sheet with double layers of paper towels and then spread out the zoodles across the pan.
I sprinkled with a little salt and then put another double layer of paper towels over top.
4- I waited. I came back and checked the noodles at 15 mins, 30 mins, and at an hour.
As you can see, they started releasing a lot of water. I didn’t take a picture, but at the 1 hour mark the paper towels were completely soaked through.
5- Next, I took the wet paper towels off of the top and added dry ones. Then I took the entire bundle and rolled them up to squeeze out a little more water.
6- Heat up a skillet with some oil of your choice (I used EVOO). I added my zoodles along with some garlic, black pepper, and a little more salt. I cooked until they were tender- probably around 7-8 minutes.
These zoodles will take on the flavor of whatever you’re eating them with, so season well or use a great sauce over top. We used ours with spaghetti sauce.
I used three medium zucchini for this batch and it really wasn’t enough for my husband and I.
If you’ve followed this blog for long you know that I LOVE a good pasta alternative. I’ve used spaghetti squash, broccoli slaw, spinach, and even green beans in the past. I would say that these zoodles are probably my favorite so far now that we’ve found a way to keep them from being soggy.
I do plan to make these again but will probably make them more often in the summer when I can get fresh zucchini easily and affordably. Hope you enjoy!!!
Pumpkin Protein Bread!
It’s Fall and that means pumpkin EVERYTHING, right?
I LOVE pumpkin muffins and chocolate chip pumpkin bread from local bakeries, but I don’t love the way I feel after eating it. Low energy, blood sugar dips, increased hunger and cravings…the list goes on.
I’ve tried several pumpkin bread recipes recently and have finally created a recipe that is not only healthy and fat loss friendly, but also DELICIOUS! This recipe is gluten free, dairy free, and grain free.
You can make it into muffins, you can add chocolate chips, you can take out the protein powder…and it’s all still delicious.
1. Preheat oven to 350.
2. Ingredients:
Mix together in one bowl:
1 c. almond meal/flour
1/4 c. coconut flour
1/2 tsp sea salt
1/2 tsp baking soda
1 and 1/2 tsp cinnamon
1/2 tsp nutmeg
1/2 tsp ground cloves
1/2 tsp ginger
1 scoop vanilla protein powder
In another bowl mix together: (Note: I use a hand mixer)
1/3 c. honey (I try to use local honey)
1/4 c. melted coconut oil
4 large eggs
1/4 c. unsweetened applesauce
1 cup unsweetened pumpkin
3. Combine the dry ingredients with the wet ingredients and mix well. Again, I use a hand mixer.
4. Grease your loaf pan or muffin tin REALLY well. I use coconut oil for this, but you can use whatever you prefer.
5. Pour the batter into the pan and try to smooth out the top.
6. Bake.
For a loaf pan you’ll bake for around 40-50 minutes. I like mine a little more under-done, so I stick to the lower end, but some like it more done and cook it for 50 minutes or longer.
If making muffins, cooking time will be significantly less. Start with around 20 minutes and check often to see when they’re done.
My loaf makes about 10 servings, so here’s the nutrition breakdown:
(This is for the recipe as written including the vanilla protein powder and without chocolate chips).
Per slice: Carbs: 8.8g
Fiber: 3g
Protein: 7.7g
Total hormonal carb per slice: NEGATIVE 1.9
I don’t ever look at calories or fat, but wanted to know what my total hormonal carb number would be for these. If you’re not sure what I’m talking about, I plan to post more about this next week on the blog. You can catch a quick synopsis here on this recipe post:
I hope that you enjoy this recipe as much as we have. We are making between 2 and 3 batches a week as all four of us love it- and that’ saying something because my kids are sometimes not fans of my healthy recipes 🙂
Enjoy!!!