I’ve never been a pasta person. High in carbs and not much else, it doesn’t fill me up nor is it something I crave. If you enjoy it, can moderate your consumption and are achieving the results you desire, change nothing.

That said, I LOVE spaghetti squash. It’s versatile, high-yield (helllllo leftovers!), low carb (if that’s what you want/need) and high in fiber, beta carotene and vitamin C.

For the squash: Slice in half lengthwise carefully, then place face down on a baking sheet and cook at 400F for 40 minutes or until tender (i.e. an impression remains if you gently press your fingertips into the side of the squash). Then remove from the oven, turn the squash halves over and let cool, scoop out and discard the seeds, then scoop out its flesh. Store in glass containers in the fridge if you don’t intend to use right away.

I often prepare it pseudo pasta bowl-style with no sugar added marinara bulked up with ground meat, sautéed mushroom and onion, kale (and/or leftover roasted veggies). I’m #dairyfree, so use nutritional yeast or a dairy-free cheese alternative, like this one.

For a lighter flavor profile, I top the squash with ground beef or grilled chicken, fresh tomatoes, garlic, basil and a dairy-free feta or ricotta alternative.

I also love this topper inspired by my mama. None of the measurements are exact. Adjust higher or lower according to your preferences and goals.

If you try it, snap a pic and tag me in your stories on Instagram (@iamemilyminer) or share in my free Facebook community and let me know what you think!

Prosciutto Topping 

INGREDIENTS

• 1/4-1/3 pound prosciutto, cut into strips (or bacon)
• Scallions, thinly sliced
• Black pitted olives
• 1-2 T avocado or olive oil
• Garlic, minced
• Cherry tomatoes, halved or whole
• 1 can crushed tomatoes, optional (this makes it more sauce-like)
• Mushrooms, kale or any other veggie you like

DIRECTIONS

1. Add oil to pan and sauté prosciutto until browned. Remove from pan and set aside. (if you use bacon, you won’t need oil for the pan but cook to desired doneness)
2. In the same pan, sauté the garlic. When it begins to brown, add the olives and scallions, sauté them one to two minutes, then add the tomatoes and cook until softened.
3. If you want the can of tomatoes, add it here.
4. Return prosciutto to pan and heat through.
5. Toss and serve over spaghetti squash with a sprinkle of parm or a dairy-free alternative.
6. If you have leftover topping, add to an omelet or egg bake.
7. Enjoy!

 

INGREDIENTS*

• 1 large eggplant
• 1 clove garlic, minced
• Juice of one lemon
• 4 tablespoons tahini
• 1 teaspoon sea salt

DIRECTIONS

1. Wash eggplant well, then bake whole at 350-400F until soft. Remove from oven. Let cool. (If you grill, that works also. Turn frequently to avoid ashes <=== why I don’t grill.)
2. Scoop out insides, and add flesh to food processor. Or, save yourself the cleanup and just use a bowl and fork. Discard skins. Puree or mash pulp.
3. Add lemon juice, garlic, tahini and salt.
4. Process (or mix) until creamy.
5. If you’re fancy (not me) or bringing to a party, a garnish of finely chopped parsley with a drizzle of high quality olive oil would add a nice touch.
6. Eat with a fork, use as a condiment or #saladsnack (aka mix-ins that make your salads ones you actually want to eat #likehowyoueat), serve with veggies, rice crackers or plantain chips. 
7. Enjoy!

*NOTE: I guesstimate on all quantities, so these are just estimates since I know some of y’all are numbers people 😉 . I usually roast up a bunch of eggplants (depending on size), love lemon so use more, add salt to taste and don’t measure the tahini (instead, usually just a couple of heaping spoonfuls).

If you want to try and have questions about consistency or whatever, post to my Facebook page or send me a DM on Instagram (@emilynminer). And if you try, I of course want to see your creations. Snap a pic, post to either of those places and tag me – I love hearing from you!

Hey guys! I hope you had a great weekend. This post was supposed to go live last night but, of course, I would schedule it for tonight, in error. It happens. Life happens. You move on. #letitgo Let’s pick up where we left off, shall we?

A few weeks ago I was at home for a wedding, which meant some quality time with my parents, relaxation and good food. My mom is literally a genius in the kitchen. She’ll whip something [gourmet] up like nbd, and I be like ‘whoa, how’d ya do that?’ A for effort? Loool I really am trying to become more, uh, proficient in the kitchen as I find cooking/baking to be quite therapeutic (when ‘it’ works). And despite the seemingly similar #plantbasedcarnivore #onebowlmeal on my Instagram and Facebook feeds, I have spent a good bit of time playing in the kitchen since my move to PA and newfound downtime. Seriously, until I started this chapter of my life here, I did not know what downtime was. I miss and love NC, but was constantly running and highly don’t reco. It sucks. I tried so you wouldn’t have to 😉

I digress. Back to mom’s cooking. It’s legit. I’m pretty sure we were two hours out from a dinner reservation one of the nights and she says, ‘Oh. I just have to make the meatballs (and sauce) for the freezer real quick.’ Um, WTH? That’d be a half-day affair for me… easily ha! Anyways, turns out meatball- and sauce-making doesn’t have to be all Martha Stewart after all, and since I abide by my “3S Rule: Simple & Satisfying [=Sustainable]” always, I thought I’d share it with you.

[NOTE: She used breadcrumbs (she did buy gluten-free to accommodate me) and egg to bind, but I made mine without and it worked just perfect.]

Mom’s Homemade Meat Sauce

Preheat: 350F

Cook time: 20-30 minutes 

INGREDIENTS

Meatballs:

• 2 pounds grass-fed beef
• 1 pound pasture-raised ground pork
• Handful parsley, chopped
• Onion, minced

Plus, 1 pound spicy Italian pork sausage

Sauce:

• 2 large cans tomatoes, diced
• 1 large can tomatoes, crushed
• 1 small can tomato paste
• 3-4 cloves garlic (or a scoop of jarred, pre-minced)
• 1 whole sweet onion

DIRECTIONS (Ready for the most vague how-to ever? Lol exact never, wing it always.)

1. Add ground meat to bowl with parsley and onion. Mix well with hands.
2. Portion meat mixture into balls of equal size, then place on baking sheet or parchment. (I used a scooper that looked like a big melon baller/small ice cream scoop that I found in her utensil drawer – clearly no idea what it’s called. #noshame)
3. Place sausages (whole) on another baking sheet. 
4. Bake at 350F for 20-30 minutes.
5. While meat is cooking, add garlic and onion to large pan and brown in healthy fat of choice (e.g. coconut oil, avocado oil, ghee, EVOO). Add tomatoes and tomato paste. Heat until bubbling, then reduce to low.
6. When meat is done cooking, add meatballs and sausage to sauce and continue to let simmer on low 1 hour (the longer, the better…from a flavor, not doneness standpoint).
7. Portion into individual servings and freeze for DIY convenience eating. Or, serve over spaghetti squash, sautéed broccoli slaw, cauli rice or zucchini noodles for a lower carb alternative. Sprankle nutritional yeast or almond cheese on top for a dairy-free alternative.

*You can also do this in the crockpot, browning the garlic and onion in a separate pan first, or not. Add ingredients to pot, then meat when it’s done and cook on ‘LOW’ 4-6-ish hours. Again, you’re not cooking for doneness. The longer you let it cook, the more flavorful it will be. 

If you try it, let me know (or show me) what you think on my Facebook page, or snap a pic and tag me in your culinary creations on Instagram (@emilynminer). And, if you’re interested in more quick & easy recipe ideas like this one, be sure we’re connected here!

In case you haven’t heard, this little lion just recently joined the fam:

World, meet Deacon!

Since adopting the little, I mean giant lab mix last month, I have taken a liking to spoiling him in every way possible. Yes, I am that girl and her dog that I swore I’d never become. #sorrynotsorry While he sure loves his treats, what his mama does not love is what is far too often the lack of disclosure on nutrition labels, also weird ingredients, for food our four-legged friends. #JERF And so, I DIY. He gets his kibble (we love Fromm; puppy formula, currently), but I do supplement with dog-safe, human food. Currently working on a few different even healthier recipes to find what he likes best, but so far my mom’s are his fave. From our kitchen to yours… bone appetit! 

Yield: Variable;

Preheat: 325F

Cook time: 30 minutes

INGREDIENTS

• 1 cup crunchy peanut butter (I buy unsalted & unsweetened; just peanuts. Or, make your own.)
• 2 cups whole wheat flour
• 1 cup wheat germ
• 2 tablespoons honey
• 3/4 cup water

DIRECTIONS

1. Add dry ingredients to large mixing bowl. Mix well.
2. Add wet ingredients to dry mixture. Mix well.
3. Roll out mixture with a rolling pin, then use a cookie cutter. If you’re short on time, feeling lazy or don’t have a cutter, roll mixture into treat-sized balls then flatten. Arrange cookies on baking sheet. *QUICK TIP: Parchment makes for quick & easy clean-up.
   
4. Bake at 325F x 30 minutes.
5. Remove from oven and let cool on wire rack.
6. Store in airtight container.
7. Hope Fido enjoys! 

Show me your pup! And if you try these, let us know what you think. Snap a pic and tag us in your cookie creations on Instagram (@emilynminer) or post to my Facebook page. What do you feed your pet – kibble, human food or some combination thereof? Let us know!

*Disclaimer: Got this recipe from my mom, who got it from someone else and so on and so forth. I have no idea as to its origin, or if/how it’s been modified along the way, but happy to give credit where credit is due. If you’ve seen this somewhere else, lemme know! TIA. 🙂

When I’m having a protein shake, you can be sure one of three conditions holds true:

1. I have no food in the house.
2. It’s post-workout.
3. I’m running late.

Nine times out of ten I’ll choose real, whole food but sometimes, convenience trumps. And so, this morning’s breakfast went a little something like this:

Ingredients:

• 1 scoop pureWOD
  ?1 scoop Metabolic Effect Craving Cocoa
  ?1 cup frozen organic raspberries
  ?8 oz. unsweetened almond milk by 365 by Whole Foods Market
  ?Ice, to desired consistency

Directions: Blend all ingredients in high-speed blender. For optimal blending (because I’m kind of, er really particular lol), I add ingredients separately and ice cubes just a few at a time.

BTW does anyone have a Ninja Kitchen ? I’m all about them two-in-ones and while I love my blender, a food processor is the only item missing from my kitchen collection.

Any food processing recos? Favorite smoothie recipe? Let me know on my Facebook page or tag me in your creations on Instagram @emilynminer!

Ingredients

Dry:

• 2 T cacao (or unsweetened cocoa powder)
• 2 T coconut flour
• 1/2 t. baking powder
• 6 packets Truvia (less if using stevia – can use powdered or liquid or another natural sweetener e.g. xylitol, erythritol)
• *OPTIONAL: 1 T finely shredded, unsweetened coconut flakes 

Wet

• 3 T liquid egg whites
• 1/2 t. almond extract
• 1/3 c. water

Directions

1. Preheat oven to 400 degrees F.
2. Mix all ingredients in small bowl, then transfer to small ramekin coated with non-stick spray (I like coconut oil).
3. Bake 20-25 minutes or until top begins to looked “cracked.” [NOTE: The inside will be fudge-y like a decadent chocolate torte. Do not overbake.] Remove from oven.
4. Let set ~5 minutes.
5. Enjoy!

*I nixed the shredded coconut and topped with a smear of NuttZo PowerFuel (crunchy) and enjoyed as a pre-workout snack. PSA: I am confident that lil’ smear of nut butter is what allowed me to kill a tough leg workout! Use the code ‘MINER15’ for 15% off all online orders at Nuttzo.com.

If you try it, snap a pic and tag me on IG (@emilynminer) or post to my Facebook page so that I can see your lovely creations!