lunch

Egg Roll in A Bowl

Recipe and image adapted from That Clean Life

Recipe and image adapted from That Clean Life

A super easy, quick meal that can be adapted in many different ways by changing out the protein, the type of cabbage or maybe you like Asian style mushrooms and want to add those in.   By changing up parts of the recipe it doesn't feel like you are eating the same thing over and over again.  

I like to add a bit of basmati rice to the bottom of my bowl to go with this meal. 

 

Ingredients:

  • 2 Tablespoon Avocado oil
  •  1 Yellow Onion, diced
  • 5 Stalks Green Onion, diced. 
  • 4 Garlic cloves, minced
  • 1 Tablespoon Ginger (peeled and grated)
  • 1lb Lean Ground Pork ( or protein of choice)
  • 6 Cups Coleslaw Mix (or shredded green cabbage and shredded carrot)
  • 2 cups Bean Sprouts
  • 1/2 cup Coconut Aminos (or soy sauce of choice)

Directions:

1. Heat the avocado oil in a pan over medium-high heat.  Add the yellow onion, green onion, garlic and ginger. Cook for 3-5 minutes, stirring frequently, until soft.

2. Add the pork and break it up as it cooks.  Cook for about 7-10 minutes, or until cooked through.  

3. Stir in the coleslaw mix, bean sprouts, and coconut aminos.  Stir for 5 minutes, or until veggies have softened.  Transfer to bowls and enjoy!

 

Notes: You can find bean sprouts in the bagged salad area of the store, they may also be called mung bean sprouts.  They are hardy and have a crunch, do not sub with alfalfa or other soft sprouts as they will get too mushy and not as desirable of a taste/texture.

 

 

 

Prebiotic Nicoise Salad

This is a perfect salad for people who like to meal prep. Simply prepare the pieces then arrange when it is time to eat. The potatoes add a gorgeous color and prebiotic benefits. 

Recipe and photo adapted from Bon Appetite. 

Recipe and photo adapted from Bon Appetite. 

INGREDIENTS: (makes 2 salads)

  • 2 handfuls small purple potatoes (if you can't find purple any kind is OK).
  • 2 handfuls green beans, trimmed
  • 2 pastured eggs, (soft or hard boiled)
  • 2 tablespoons capers
  • 8 ounces fresh wild salmon filet
  • 4 handfuls of greens (butter lettuce, spinach, baby kale, mache, all work wonderfully)
  • Olives: any kind you like and as many as it takes
  • Oil for dressing (olive or avocado oil, or a flavored olive oil such as lemon would work)
  • Dijon 
  • Fresh herbs optional: dill, basil, tarragon, whatever you think
  • Salt and Pepper

INSTRUCTIONS:

  • Start by boiling then cooling your potatoes, eggs, and green beans. (best if prepared in advance) Prepare them separately because they each require different cooking times. 
  • Cook salmon in a pan over medium heat. Start with a drizzle of oil in the pan, get it hot. Season salmon with salt and pepper. Add to pan skin side up. Cook until you see the opaqueness rise to about halfway up, then flip. Cook another 3-5 minutes until the desired doneness. (You can prep this in advance if you prefer it cold. OR buy some cooked salmon filet from the deli. Even smoked salmon will work here.
  • Make dressing in a small bowl. Start with about 2 tablespoons oil and 1 tablespoon dijon. Add a dash of salt and pepper. Taste and adjust. When it tastes good, you're ready. 
  • To serve, toss greens with dressing and divide among two plates or large bowls.
  • Arrange salmon, potato, egg, green beans, capers and olives on top. Drizzle extra dressing over the top and enjoy!

Why Eat More Prebiotics?

Prebiotics are a type of non-digestible fiber that serves as the fuel for the beneficial bacteria in your gut.

Underconsumption of prebiotic foods can lead to:

  • poor indigestion
  • higher levels of inflammation
  • lower immune function
  • higher likelihood of weight gain
  • raised risk for various chronic diseases.

Most Americans aren't eating enough prebiotic foods but you don't have to be one of them because we have your back. 

Here's a short list of prebiotic foods to improve your microbiome.

  • raw jicama (pairs well with guacamole)
  • yellow/green banana (no brown spots)
  • raw or cooked onions
  • pickled raw asparagus/or lightly blanched
  • raw apples (an apple a day...)
  • cooled potato (like in this recipe!)

Why is feeding the good guys important?

When you eat a variety of prebiotic foods, your good bacteria has the fuel to produce short-chain fatty acids that fuel your colon cells, including butyrate which is important for a healthy intestinal lining. Happy colon, happy you.

Your microbiome is a beautiful garden. Be sure to tend to it by eating a wide variety of vegetables every day. 

Chocolate Cauliflower Smoothie

smoothie ingredients

Cauliflower is a super vegetable. Is there anything it can't be? Rice, pizza crust, cream sauce, bread sticks, etc... I've seen my favorite bloggers post about cauliflower in their smoothies but can they be trusted? Understanding the power of cauliflower, I wasn't surprised, but I was skeptical. I had to try it before I could share it. I'm so glad I did. It's freaking delicious.

This recipe is modified from one of my favorite meal planning tools, That Clean Life. Check out their free program for meal planning and healthy recipes. 

INGREDIENTS

  • 1 cup frozen cauliflower florets

  • 3/4 cup frozen banana slices

  • 1 tablespoon nut/seed butter of choice

  • 1 tablespoon cacao powder

  • 1 scoop/serving protein powder, collagen, OR Clear-Vite.

  • Nut/Seed Milk of Choice - Start with a cup and add more if you prefer it thinner. I mix almond milk and water. Some people like it THICK to eat with a spoon, but I like to be able to sip it without a big glop falling all over my face. Especially if I'm on the go.

  • OPTIONAL: 1 tablespoon maca, or magic potion of choice. If you go for maca, ask us about our favorite source. Not all adaptogens are created equal. I used Sun Potion Anandamide. It has an insane mix of ashwagandha, reishi, moringa, turmeric, and more things I can't spell without looking up.
    Although this is a high-quality product with all kinds of cool stuff in it, I don't necessarily recommend you go out and buy it. I felt seduced into buying it by various people on Instagram (I'm SUCH a sucker) and I like it, but honestly, it's expensive. It's not a necessary item. If you're like me and have this or something like MoonJuice or a mushroom blend, this is a good place to use it. Otherwise, just use a pinch of cinnamon and if you're feeling spicy, add a pinch of turmeric.

INSTRUCTIONS

  • Add everything to a legit high-speed blender or food processor. Blend until creamy.

chocolate smoothie

Creamy Chocolate Goodness

#AlwaysBeVegging

Radicchio-Stone Fruit Salad

Photo & Recipe Cred: Bon Appetit

Photo & Recipe Cred: Bon Appetit

One of my favorite resources for real food recipes and healthy meals is Bon Appetit. I subscribe to the magazine and Beth loves their newsletter. I've never been much of a rule follower when it comes to recipes but this one is simple to make and offers complexity with fresh seasonal ingredients. It's THE perfect salad to bring to the BBQ this summer. 

The antioxidants from the purple radicchio help balance the inflammatory properties from charred meats. The bitterness is countered with sweet and juicy peach. Then you get a freshness from the scallion, parsley, and lemon followed by creamy cheese and crunchy nuts. I'm literally drooling. 

INGREDIENTS: (*slightly modified because I just can't follow directions)

  • 1/2 cup walnuts
  • 2 small heads of radicchio, leaves separated
  • 4 ripe peaches or stone fruit of choice, sliced
  • 2 scallions (green onions) thinly sliced
  • 1/2 cup chopped fresh parsley
  • 1/3 cup extra virgin olive oil (or try avocado oil)
  • 1/4 cup fresh lemon juice (I say add the zest too!)
  • Sea salt to taste (or flake salt-get fancy!)
  • 1/2 cup crumbled chevre or soft goat or sheep cheese - get the best creamiest stuff you can find

INSTRUCTIONS (Also slightly modified-because who uses their oven in the summer?) 

  • In a frying pan over medium heat, add walnuts and warm gently for a few minutes until they start to release their natural oil. Be sure to stir them around during this process. It will start to smell delightful and they may start to toast slightly. DO NOT BURN. Do not walk away from the nuts. This is just 5 minutes. You can do it. Allow them to cool then chop chop chop.
  • In a big bowl, combine radicchio, peaches, scallions, parsley, and nuts. Drizzle in oil and lemon juice (and zest if you have it), season with salt. 
  • Add cheese and gently toss again to combine. 

*If you plan to travel with this dish or serve at a party, you can combine scallions, parsley, oil, salt and lemon into a dressing. Be sure to taste the dressing before you pack it up. Toss just before serving.

For the OG recipe, and to sign up for their newsletter click here.

Chicken Noodle Soup

INGREDIENTS

  • 1 tbsp avocado oil or ghee
  • 1 1/2 cups onion, chopped (about half an onion)
  • 1 1/3 cups carrot, sliced (about 3 carrots)
  • 1 cup celery, sliced (about 2 stalks)
  • 2-3 cloves of garlic 
  • 4 cups chicken broth (we prefer Pacific brand, organic)
  • 1 1/2 cups water
  • 1 Tbsp white miso
  • 2 cups cheese tortellini (or noodle of choice)
  • 2 cups shredded chicken
  • 1/3 cup chopped parsley (or try cilantro if you like it)
  • 2 pinches turmeric
  • 2 pinches dried thyme
  • sea salt and black pepper, to taste (Remember, miso is salty so go slow on the salt. Be sure to taste as you go. Black pepper increases the bioavailability of the turmeric.)

INSTRUCTIONS

1. Heat oil in a 4-quart pot or dutch oven over medium heat.

2. Add onion, carrot, celery, and a pinch of salt. Saute for about 10 minutes, until veggies are tender.

3. Add stock, water, and garlic. Bring to a boil, cover and reduce to a simmer. Cook for 5 minutes.

4. Add pasta and cook until al dente. Stir in chicken, thyme, and turmeric. Cook 5 more minutes. 

5. Turn off heat. In a small bowl add miso and 1/4 cup of the hot broth from the soup pot. Stir to mix blend miso well. Add miso mixture to soup with parsley. Stir well, and taste for seasoning. Add black pepper and sea salt to taste. 

Cold Soba Noodle Salad

INGREDIENTS:

Photo by rjgrant/iStock / Getty Images
  • 1 8-10 oz package soba noodles 
  • 4 cups shredded cooked chicken 
  • 1 English cucumber, sliced thin
  • 1 red bell pepper, sliced into thin strips
  • 1 cup cilantro, chopped
  • 1/2 cup fresh mint, chopped
  • 1 tablespoon toasted sesame oil
  • 1/4 cup avocado oil
  • 1 tablespoon rice vinegar
  • juice of 1 lime 
  • 1/4 cup organic shoyu or tamari
  • 1 teaspoon sambal or garlic chili paste
  • 8 cups washed mixed greens for serving

INSTRUCTIONS

  • Cook the soba noodles per package instructions. 
  • While noodles are cooking, combine oil, vinegar, lime juice, sambal, and shoyu. 
  • Drain and rinse cooked soba noodles in cold water until cooled, drain well. 
  • Add noodles to a large bowl and toss with half the dressing. 
  • Add chicken, cucumber, radishes, and herbs. 
  • Add remaining dressing, toss again. 
  • Season to taste. 
  • Serve the noodle salad over mixed greens.

Makes 4-6 servings

Bean + Veggie Patties

INGREDIENTS

  • 1 can beans, drained, rinsed (any bean or lentil will work!)
  • 1 egg 
  • 1/2 cup onion, quartered 
  • 1 clove garlic
  • 3 cups veggies of choice, roughly chopped small enough to fit in the food processor. (we like to make veggie combos) - try broccoli, carrot, and zucchini or spinach, artichoke, and mushroom. 
  • 2 teaspoons avocado oil 
  • 1 teaspoon sea salt 
  • Seasoning: 2 teaspoons fresh herbs and spices (to taste) Try Italian seasoning, Path Spice Mix, smoked sweet paprika, five spice, lemon pepper, etc) OR try 2 tablespoons pesto or harissa. You can flavor them however you like. Get creative!
  • 1 cup dry base ingredient, aka flour (Try Bob's Red-Mill baking 1:1 flour, Bob's All Purpose, or Almond Meal) 
  • 1/2 cup chopped walnuts - for crunch- optional 

INSTRUCTIONS 

• Heat 1 teaspoons oil in a pan over medium heat. Cook the veggies until softened, about 5 minutes.

• Transfer to a food processor and pulse with beans, optional flavor enhancers, salt until combined. If you prefer some veggie chunks for texture go for it, or you can mince fully, especially for kids.

• Move veggie mixture to a bowl. Mix in nuts if using. Add flour 1/4 cup at a time, mixing until firm enough to create patties. It should be firm enough to hold on to but not appear dry or crumble. 

• Form into golf ball size balls and flatten into patties.

• Heat 1 teaspoon oil over medium-high heat.

• Fry patties 2-3 minutes per side until browned and heated through.

• Top with sauce or condiment of choice, fried egg, avocado, and greens. Or, use as veggie burger patties! These are very versatile. You can eat them for any meal or as a snack. Refrigerate or freeze leftovers. Makes 4-6 servings.

Costa Rican Apple Salad

This salad is super refreshing and easy to make. 

INGREDIENTS

  • 2 organic red apples, cored and sliced thin
  • 6 small-medium red radishes, sliced thin
  • 1 cup hearts of palm (fresh, canned, or jarred), sliced about 1 inch thick
  • 2 cups micro greens or sunflower sprouts
  • Juice of 2 limes
  • 2 tablespoons extra virgin olive oil
  • 1 teaspoon sea salt

INSTRUCTIONS

  • Combine lime juice, extra virgin olive oil and sea salt in a bowl. Adjust to taste. 
  • Slice apples last so they don't brown. 
  • Toss all produce with dressing and serve immediately.

Makes 2 large salads or 4 side salads. Goes excellent with any protein of choice.

Pulled Pork & Cauliflower Tacos

I wanted to call these leftover tacos but then I realized you may be seeing a few varieties of leftover tacos so I'm being more specific. I like to make a larger piece of protein and a big batch of veggies I can pick on during the week for meals. Having SOME prep is KEY to creating balanced meals during the week. Last night I made a braised pork loin and a big batch of roasted cauliflower. So naturally, I turned the leftovers into tacos for lunch. If you are from Austin, you know you can legally turn anything into a taco. This flavor profile is not traditional but I think you will find it super tasty. 

First Prep Pork and Cauliflower:

It looks like a tostada but it folds, I promise.

It looks like a tostada but it folds, I promise.

SIMPLE PULLED PORK

INGREDIENTS

  • 1 pork loin roast (or a full pork shoulder)
  • 3 cups broth (veggie or bone)
  • sea salt and pepper

INSTRUCTIONS

  • Preheat oven to 275 degrees
  • Season roast with salt and pepper
  • In a heavy pot (dutch oven) brown pork on both sides. (There should be enough fat on the meat, but if it is really lean add 1 teaspoon oil to sear)
  • Add liquid and cover. 
  • Cook for 3 hours or until pork pulls apart. 

(You can also do this in a crock pot, but I feel it dries out a little more in the crock pot)

ROASTED CAULIFLOWER

INGREDIENTS

  • 1 head of cauliflower
  • 1/2 cup Texas Olive Ranch Garden Herb Olive Oil (A special olive oil adds flavor and makes all the difference)
  • 1 egg yolk
  • 1 cup parsley, chopped
  • sea salt to taste

INSTRUCTIONS

  • Whisk egg yolk, sea salt, parsley and oil in a large bowl until well combined. Set aside.
  • To prep the cauliflower cut into quarters, remove the stem. Then cut each quarter into 6-8 pieces. 
  • Toss cauliflower in the oil mix. 
  • Spread on a baking sheet and roast at 350 degrees for 30-45 minutes, until lightly browned. Stir the cauliflower half way through cooking time. 

*Serve pulled pork and cauliflower with a nice big salad and any condiments of your choice for dinner. 

LEFTOVER TACOS (The real reason you are here!)

INGREDIENTS

  • 1 cup pulled pork
  • 1 cup cauliflower (chopped small)
  • Daiya mozzarella cheese (or regular jack cheese)
  • 10 leaves of fresh mint, chopped (don't count...just go with your gut)
  • 2 red radishes, sliced thin
  • 2 almond tortillas (or regular...do what you want)
  • salsa of choice, optional

INSTRUCTIONS

  • Reheat pork and cauliflower in a pan. 
  • Meanwhile, start warming tortillas with cheese, like you are making a quesadilla. 
  • Layer on warm pork and cauliflower. 
  • Top with radishes and mint
  • Serve with your favorite salsa 
  • It looks like a tostada but it folds, I promise. 

Taco recipe makes 2 tacos, but you will have plenty leftovers to use. 

 

 

 

Winter in Austin Salad

INGREDIENTS

  • 6 handfuls baby kale
  • 1/2 teaspoon smoked salt
  • 4 radishes, sliced
  • 2 mandarins, peeled, wedged or sliced
  • 1 avocado
  • 1/4 cup fresh herbs (I like basil and mint) 
  • 1 tablespoon extra virgin olive oil
  • 1 teaspoon apple cider vinegar

INSTRUCTIONS

  • Toss greens with salt, oil and vinegar.
  • Layer other ingredients over greens for a nice presentation.
  • Toss just before serving.

Serves 4

Winter brings us citrus and dark leafy greens. This salad goes great with any entree or top it with some wild caught fresh salmon or grass fed steak for a full meal. 

 

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