Tandoori Chicken Drumsticks

I added a new recipe to Lifterly¬†and thought I’d share it here as well ūüôā Enjoy!

Ingredients

  • 8 chicken drumsticks
  • Marinade
    • 1 cup plain non-fat greek yogurt
    • juice of 3 limes
    • 2 tbsp ground turmeric
    • 1 tbsp ground coriander
    • 1 tbsp cumin seeds
    • 1 tbsp paprika
    • dash of cayenne pepper
    • 3 cloves of garlic, crushed under a knife, then chopped finely
    • 1/2 cup fresh cilantro, chopped
    • 1 tsp salt
  • Garnish
    • 1 onion, sliced into 1/2 inch thick slices
    • sliced lemon, cut into wedges
    • 1/2 cup fresh cilantro, chopped

Method

Mix all the marinade ingredients together in a large bowl until smooth and evenly colored. Throw the drumsticks and the marinade into a large ziplock bag or tupperware container. Shake it up, until the marinade has completely coated all the drumsticks.

Let the drumsticks marinate in the refrigerator anywhere from 2 to 24 hours (I prefer to wait the whole day, but the dish is very good with less marinating as well.)

When you are ready to cook the chicken, heat a gas grill to medium heat & prepare your garnish ingredients.

Remove the chicken legs from the marinade and place them on the grill with at least a half inch of space between them. Also place the onion slices on the grill. Let the chicken legs and onion slices cook for about 15 minutes and then flip them over. Let them cook for another 15 minutes, or until the chicken is charred on the outside and cooked all the way through (The meat will not be pink, juices will run clear, and the inside temperature should be above 165 degrees.)

Remove the legs from the grill and place on a serving dish. Top with lemon wedges, grilled onion slices, and fresh cilantro.

Enjoy!

How to bake a sweet potato, PERFECTLY

This is a super simple recipe that I use a LOT. I make it every week, and today I realized…¬†¬†“Maybe I should post the recipe for it,¬†since it is a staple for me.” Also,¬†seriously, this is probably the most delicious food in the world, so why would I not share.

Ingredients:

  • 1 large sweet potato (use more if you want… I’m doing a single serving recipe here, but I often make 3-5 of these to save for later in the day/week)
  • 1¬†tsp of olive oil or coconut oil
  • dash of salt
  • Butter & salt for topping

Method:
Pre-heat your oven to about 400 degrees F. Place the baking rack in the center of the oven. I often use convection bake for these just to help get the skin crispier.

Take your sweet potato and wash it off with cold water. Scrub it down with a brush, until you get all the dirt and weirdness off, and have a nice clean potato. After you have scrubbed it down, dry it off with a towel, and then rub a tsp of olive oil or coconut oil all over the skin. Sprinkle a little salt on the potato while it is moist with the oil.

Throw it in the oven, directly on the rack, for about an hour. If you are concerned about dirtying up the oven, lay a piece of tin foil on the next rack down. Usually these don’t make a mess, but every once in a while one will have a puncture in it and the sugary goodness with pour out of it all over your oven. On that note, DO NOT STAB THE POTATO WITH A FORK like you may do with a normal potato, it will make a mess.

After the potato has cooked for about an hour, remove from the oven with a pot holder (it will be super hot) and let cool for 5-10 minutes. Cut it open lengthwise with a butter knife, and then squeeze/pinch it from the sides to make the soft middle squish out of the top.  Top with butter and salt, and ENJOY! AMAZING RIGHT?!

Feel free to add cinnamon for a sweeter desert like meal. Also, I have enjoyed these with coconut oil, or browned butter instead of regular butter. There is no wrong way to eat a baked sweet potato!¬†So so simple, so so delicious. SUPER HEALTHY. Eat the skin, or don’t. Up to you ūüėČ

(P.S. this recipe works great for regular baked potatoes as well)

Mango, Blackberry, & Cilantro Salad

Ingredients: 

  • 1 mango, cut up
  • 1/2 cup fresh¬†blackberries
  • 1/2 cup fresh cilantro
  • 2-3 cups baby spinach
  • 1/4 cup purple cabbage

Method:
Toss all the ingredients together in a bowl and serve. Easy breezy!

I served this on a warm sunny day with some grilled chicken… it was AWESOME! I don’t really like salad dressing (and this salad definitely doesn’t need it with the juicy fruits on top!) but, if you would like, this would be good with a light vinaigrette or just olive oil.

__

Friday Food Log

Breakfast:
2 eggs
2 cups kale
1 slice bacon

Lunch:
4oz bbq chicken breast
1/2 of the salad above. (SO GOOD!!)

Snack:
Handful of Triscuits

Dinner:
4oz bbq chicken breast
1 cup mushroom risotto
1 glass red wine

2 walks with Jeff and the dogs. Lots of house cleaning. Laying around drinking tea.

Colorful Cucumber Salad & Time for Myself

So, after my rant yesterday I put some thought into what was really irking me about my diet lately. I’m pretty sure the quality of food I’ve been eating is fine with me, the issue is that I am BORED. I have put a lot of effort into cakes and desserts, but I haven’t been thinking creatively about my regular meals, making me feel like I am eating poorly. I’m not for the most part. BUT, I am putting my effort into the wrong spots.


Today’s small step in the right direction – Colorful Cucumber Salad

I have been letting my job/cozy lifestyle determine a lot of my food choices lately. For example: I am consumed with conversation with co-workers during the day, so I just sit at my desk and drink a protein shake rather than taking a break and making lunch (which I really enjoy) -or- I am tired after work, so I just eat some leftover rice and chicken for dinner rather than cooking something I am proud to have put together. Most of the foods I am eating lately aren’t bad, but I am so uninspired with them… and honestly, totally bored. I was feeling upset yesterday because I felt like my diet has been crappy. The truth is, it’s not “crappy” or “unhealthy” it is just lazy and boring.

All that said,¬†I really enjoy cooking and I really enjoy feeling like I am filling my body with quality foods. So I want to tackle this issue. This time, however, I am not making crazy rules for myself and I am not “starting a new diet”. Fuck that noise. I know myself well enough at this point to know that setting a hundred “DO NOT BREAK” rules for the next 30 days will blow up in my face once I hit a rough patch. Instead, I am going to push for 2 small (do-able) changes:¬†

1.) Go grocery shopping if you are frustrated with what’s available in the refrigerator – this is a big one for me. Most of my crappy food choices come when I am looking in the fridge and there isn’t anything to cook. Rather than go grocery shoping, I will often just microwave some leftover baked-ziti or sourdough bread that Jeff made earlier in the week. The grocery store is literally 3 minutes away I seriously need to get in the habit of going when I need to. I can not be lazy about this anymore.

2.) Post at least 1 recipe on the blog every week – This may sound weird, but one way I have been able to stay on track in the past is by being creative with my recipes and sharing them with others. I am an artsy person at heart — I draw, I paint, I like to think creatively. Concocting delicious foods and taking pretty pictures of them makes me happy. I think working toward this goal will help me stay entertained with eating well, and encourage me to look beyond my lazy tenancies.

My intention here is to do something that I KNOW I can do, specifically, something that I will enjoy (and will tangentially help me make better choices regularly). I need to make more time for myself so that I can re-discover my interest in cooking healthy foods. I think making a specific effort to get to the grocery store regularly, and post some interesting recipes on my blog will do just that.

In honor of this, a recipe: 

Colorful Cucumber Salad

I hit up the grocery store today, stuck to my Paleo Powerlifters Grocery List, and came home inspired to make something yummy for lunch!

Ingredients:
1 large cucumber, halved (lengthwise) then sliced.
1/4 cup purple cabbage sliced thin
1 tbsp red pepper, chopped
1 tbsp green pepper, chopped
1 tbsp green onion, chopped
1 tbsp cilantro
1 tbsp parsley
1 tbsp apple cider vinegar
dash of salt & pepper

Method:
Prepare your veggies and throw them all in a large bowl. Toss together with ACV, Salt, and pepper. Serve as a colorful side dish and a healthy dose of fresh veggies! Super crunchy, fresh, and tasty. I had this with ginger and sesame pork chops today! YUM!

Fastest Chili in the West

I made this from a bunch of leftovers in like 10 minutes… and it rocked. YESSSSSS.

Ingredients:

  • 1.5 cup leftover ground beef (which had onions and shit in it)
  • 1 cup of leftover tomato sauce
  • 1/2 cup chopped bell peppers
  • 1 medium tomato chopped
  • 1/2 cup of black beans
  • 1-2 tbsp chili powder
  • 1-2 tbsp paprika
  • Salt & Pepper

Method:
Stir in a pot for like 10-15 minutes
Add a plop of sour cream on top
BAM!
______

Food/Lifting Log Dec 20:

Breakfast:
2 breakfast scones w/ creme fraiche
1 protein shake (2 scoops whey)
1 coffee

Lunch:
slice of sourdough bread w/ butter
The bowl of chili pictured above

Dinner:
Fat slice of sourdough bread with butter
3 eggs

3’s week Bench +powercleans + rowing:

Bench: 

Warmup:
20k x 10
30k x 5

Work:
35k x 3
40k x 3
45k x 3

AMRAP x 3 @ 30K
25 reps
15 reps
10 reps
Total 50 reps WOO! Moving up and out next week. Maybe 35K

Power Cleans:
25k x 5
25k x 3
30k x 3
30k x 3
35k x 1 x 5
40k x 1 x 5
42k x 1
35 x 1 x 10

Rowing:
3000 meter row – 15 minutes (I did 2000 m in 10 minutes… which was my goal for the year, so… I might reassess that goal)

Snack:
1 apple
1 scoop whey

Baked Pork Chops with Wild Rice & Mushroom Gravy

For whatever reason, I decided to cook a giant pork chop feast for lunch. I thought I’d share the recipes with ya’ll since everything turned out AMAZING! I really can’t get enough of this wild rice and mushroom gravy!!

Baked Pork Chops

Ingredients:

    • 4 pork chops¬†
    • 1 tsp kosher salt
    • 3 tbsp fresh rosemary
    • 1/2 tsp garlic powder
    • 1/2 tsp oregano¬†
    • drizzle of olive oil

Method:
Pre-heat the oven to 350 (or 375 if you’re up in the mountains like me). Place the pork chops in a glass baking dish. Sprinkle with the herbs and drizzle with olive oil. Place in the oven and bake for about 35-40 minutes, or until they are cooked through and crisp/browned at the edges.

You can make your side dishes while the pork chops are in the oven. I would suggest preparing the rice and apple sauce first, so you can let them cook on the back burners while you focus on the gravy at the front.

——

Wild Rice

Ingredients:

    • 2 cups wild rice
    • 4 cups water
    • 1 tsp salt

Method: 

Add all ingredients to a saucepan on the stove, heated to high. Bring to a boil. Once it boils, reduce heat to low, cover, and LEAVE IT ALONE until all the water is absorbed. The rice will take about 20 minutes to cook.

—–

Apple Sauce with Raisins 

Ingredients:

    • 3 large red apples, pealed, cored, and cut into cubes.
    • 1 tsp cinnamon
    • 1/4 cup raisins¬†
    • 3/4 cup of water

Method:
Add all the ingredients to a medium sauce pan. Bring the water to a boil then lower the heat, cover, and let simmer for about 30 minutes or until the apples are very soft and able to be mashed with a spoon easily. Stir occasionally and add more water if it gets too dry. Before serving, mash with a spoon or fork.

—–

Mushroom Gravy

Ingredients:

    • 1 large onion, chopped
    • 1 pint baby bella mushrooms, sliced
    • 1 tbsp butter
    • 1 tbsp flour
    • 3 tbsp heavy cream
    • 1 cup of water
    • salt & pepper to taste

Method:
In a large skillet, saute the onions in the butter on medium, until they are soft and slightly browned. Add the mushrooms and a quarter cup of the water. Saute until the mushrooms are soft. The water will get absorbed as you cook the mushrooms.

Once everything is cooked and browned, slowly add the flour and brown in the pan. Add the cream, and slowly add the water while you stir constantly. The sauce will thicken as you stir it. Leave on very low heat, stirring regularly, until ready to serve. If it gets too thick, add more water, if it is too thin, cook it down for a little while or add a bit more flour.

—–

Serve the gravy over the pork chops and the rice, with the the applesauce on the side. Enjoy!!

Yellow Split Pea & Bacon Soup

This recipe is based off of one my mom used to make when I was a kid – her’s was a bean soup with a big leftover ham bone in it, but … my husband is allergic to beans, and I didn’t have a ham bone…. so, this is where we are. And if I’m being honest, it’s not a bad place to be!

 

Also, having just moved to “fuck-off-cold, Montana” I enjoyed letting this simmering pot of delicious smelling split pea soup warm up my new kitchen ūüôā

Make this recipe on a cold day when you have a lot of time around the house!

Ingredients:

  • 3 cups yellow split peas
  • 6-8 cups of water
  • 1/2# of bacon ends, chopped into 1/2″ pieces (we got a big bag of bacon ends at the grocery store recently, and that’s what I used for this… you could use any bacon though)
  • 1 large onion, diced
  • 2 stalks of celery
  • 1 tbsp chopped rosemary
  • 1 tsp garlic powder (you could use 1 clove of fresh garlic here, I just didn’t have any on hand)
  • 1/2 cup parsley, chopped
  • Salt and pepper to taste

Method: 

Throw the onions, celery, rosemary, garlic powder, and bacon into a big pot, set to medium-high, on the stove top. With a wooden spoon, stir around the sizzling bacon and veggies, until the bacon fat has melted out, the onions & celery have softened in the fat, and everything is starting to smell awesome. Add the peas and water and bring to a boil. After it boils reduce the stovetop temperature to a simmer, cover, and let sit for about 3 hours, stirring occasionally. If at any point you feel like you need more water because your peas are getting to thick or dry, add some more. I kind of eyeballed my recipe, so if it’s too thick add more water, if it’s too thin cook it longer (without the lid) and let it boil down a bit. This is a low-and-slow, set-it-and-forget-it type recipe, so you can’t really fuck it up by cooking it too long. ¬†In fact, if you’re feeling really lazy, this soup is fantastic in a crockpot as well!

The soup will be finished when the split peas have softened and have basically disintegrated. Before serving, add the chopped parsley and salt and pepper to taste. This recipe makes 6-8 servings. Enjoy!

Spiced Chicken & Chickpeas

I hungrily concocted this bowl of pure awesomeness today after deadlifting. I did it in a rush and had no idea what to expect — I kinda just threw some food that was in my fridge/cupboards, along with some veggies and spices, and hoped for the best. HOLY MOLY! SO SO SO GOOD! I was seriously enamored with this dish and will be making it again very soon. This recipe makes 3 servings … ::ahem:: of which I ate all 3 of today. But at 350 calories, 45g of protein, and a load of fresh veggies per serving, that’s nothing to be too ashamed of ūüėČ Perhaps it’s something to be proud of, in fact!

A bowl full of colors and textures

Ingredients: 

  • 350g chicken (2 or 3 chicken breasts), pre-cooked and chopped up small
  • 1 can of chick peas, drained and rinced
  • 1 large onion, chopped
  • 1 bell pepper, chopped
  • 2-3 medium sized tomatoes (these were fresh and in season and smelled sooooo AMAZING!)
  • 1 tbsp cumin seeds
  • 1 tsp hot chilli pepper flakes
  • 1 tsp salt
  • 1/4 cup parsley chopped
  • 1/4 cup cilantro, chopped

Method: 

In a large skillet, add the onions, tomatoes, and bell peppers. Cook on medium until the tomatoes have softened. Add the chickpeas, chicken, cumin seeds, pepper flakes, and salt. Simmer in the tomato sauce for 5-10 minutes, stirring constantly. Add the fresh herbs and stir for another minute or two. Serve hot!

Are you amazed at how simple and easy this recipe is? I was! Also could not believe how good it tasted. Please let me know if you make this. I was in love with it and can’t wait for others to try it ūüôā ūüôā ūüôā

P.S. this is why I prep 4 pounds of chicken breasts at the beginning of every week — It is so easy to just add it into recipes and get creative without having to worry about dealing with raw chicken every day. WIN!

Garlicy Shrimp & Zucchini Noodles

Best dinner evrrrrrrr. Also, seriously, the biggest, most filling 450 calories I have probably ever eaten (maybe that’s not true), but either way this was DE-LI-CIOUS! Macros for the recipe are listed in my log below. It was pretty amazing how much food this was and how few calories it was. Also, so many nutritious veggies. I was super happy with this dish I will definitely be making it again!

Ingredients: 

  • 7oz frozen shrimp
  • 1 tsp olive oil
  • 1/2 a medium onion, chopped
  • 3 cloves garlic, pressed
  • 1 medium tomato chopped
  • 1 cup fresh spinach (I forgot to put this in my log… )
  • 1 medium zucchini sliced thin with an apple peeler
  • 1/2 cup water (depending on how it looks… if your tomato is bigger you might not need this)
  • 100g cooked rice (feel free to omit if paleo or low carb)
  • salt to taste

Method:

Heat the olive oil on med-high in a large skillet. Saute the onions and garlic until softened and slightly brown. Add the tomatoes, spinach, shrimp, and zucchini noodles. Saute until the shrimp have cooked through and the veggies are softened, adding water if necessary to keep it saucy. Mix in the rice if you’re having it & season to taste. This made a HUGE portion, and was really really good.

7/23/13 – W1D3 10 week cut

Training

Rest Day ūüôā MUCH NEEDED! I am so fucking sore from coming back from vacation and hitting a volume day.¬†

Food Log

Kinda low on calories today but…. I’ll have a protein shake before bed. (so add 100 calories and 25g protein to this)

Breakfast Calories Carbs Fat Protein
Oil – Olive, 1 tsp 40 0 5 0
Tomatoes – Red, ripe, raw, year round average, 1 small whole (2-2/5″ dia) 16 4 0 1
Onions – Raw, 1 tbsp chopped 4 1 0 0
Guerrero – White Corn Tortillas, 3 tortilla 150 30 2 3
Egg – Medium – Medium Egg, 2 egg 132 0 9 11
Coffee – Brewed, espresso, 3 fluid ounce 2 0 0 0
344 35 16 15
Lunch
Generic Cooked – Quinoa, 3.5 oz 131 18 2 4
Chicken – Breast, meat only, cooked, roasted, 150 g 248 0 5 47
Goya – Canned Chick Peas (Garbanzos), 1/8 cup 25 5 0 2
Cucumber – With peel, raw, 50 g 8 2 0 0
Vegetable – Green Bell Pepper (Raw), 0.1 Cup, chopped (149 g) 3 1 0 0
Tomatoes – Red, ripe, raw, year round average, 0.1 cup cherry tomatoes 3 1 0 0
418 27 7 53
Dinner
Kroger – Shrimp, White, Raw, Frozen, 7 oz (approx 10 shrimp) 210 2 4 40
Rice – White, long-grain, regular, cooked, 100 g 130 28 0 3
Zucchini – Steamed Zucchini, 1 cup 21 4 0 2
Tomatoes – Red, ripe, raw, year round average, 1 medium whole (2-3/5″ dia) 22 5 0 1
Onions – Raw, 0.5 medium (2-1/2″ dia) 23 6 0 1
Oil – Olive, 1 tsp 40 0 5 0
Garlic – Raw, 3 clove 13 3 0 1
459 48 9 48
Snack 1
Fage – Total 0% Non Fat Greek Yogurt (6oz), 6 oz. 100 7 0 18
Blueberries – Raw, 0.5 cup 41 11 0 1
141 18 0 19
Snack 2
Peach – Fresh- Fruit (Net Carbs 12), 1 medium (150 g) 59 12 0 1
Pollyo – String Cheese, 2 stick (28 grams) 160 2 12 14
219 14 12 15
Totals 1,581 142 44 150  
  Calories Carbs Fat Protein

A Little Tuna Salad Action

tunasalad2(Canned food can be healthy too)

I’ve been feeling like all I do is spend money on food lately so I thought I’d dedicate myself to day in the kitchen making the most of the cheap food I already have in my fridge and cabinets. An old favorite suggested it’self to me while I was looking through the cupbords … Tuna Salad. I don’t know why I always want to eat out, there is so much good food I could enjoy at home. This meal rocked and honestly cost about $3 (which is about $15 less than what I’ve been finding myself spending on lunch every damn day lately). Also, I really can’t beat the “no carbs 50 grams of protein” thing we’ve got going on here, while working on cutting weight. PRETTY GOOD!

Ingredients:

Serves 2-4 people depending on hunger/weight-lifting status. 

  • 2 cans Solid Albacore Tuna
  • 1/2 can of baby artichoke hearts
  • 2 plum tomatoes, chopped
  • 1/4 cup chopped green onions
  • 2 tbsp chopped fresh parsley
  • 1 tbsp mayo (home made if you want, but I was feeling lazy and went for the Hellman’s today)
  • 1 tbsp peruvian lime olive oil (some fancy shit here)
  • 1 tbsp white peach vinegar (also fancy)
  • 1 wedge of lemon, squeezed.

Method:
Mix it up. BAM!

Serve with sliced cucumbers or on a salad.

4/6/13 – Food Log

Morning Weight: 151.8# This is my lowest since June/July of last year when I started focusing on putting on muscle ūüôā Happy to see I still know how to lose weight if I really want to. The past two weeks have been really¬†successful¬†and I am super excited to check in on my progress updates tomorrow.¬†
Sleep:
8 hours

Breakfast:

  • 2 eggs scrambled with:
    • 1 slice chopped bacon
    • 1 tbsp chopped onions
    • 1/4 cup chopped shitakii mushrooms
  • Coffee w/ cream
  • 32 oz water

Lunch:

  • The very plate of food you see photographed above ^^
  • 2 pieces of beef¬†jerky¬†(this was a snack earlier in the day, but it’s getting logged as lunch)
  • 32 oz water

Dinner:

  • Not sure yet, but I’m thinking a big fat steak out on the grill (which I scrubbed clean earlier today while it was sunny! YAY SPRING!)¬†