Emily Miner

Easy Egg Bake

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Ingredients

  • 12 eggs (sometimes, I buy an 18-pack and use 12 whole eggs + 6 whites)
  • Any veggies you want (I *lightly* sauté these in the same pan I cook the meat in; or use leftover roasted veggies)
  • Any meat you want (ham, Canadian bacon, sausage, bacon; if it needs to be cooked, cook it before you bake it)
  • 1/2 c. cottage cheese or one of the single-serve containers (Good Culture is my fave)
  • Black pepper (I love salt but rarely pre-salt things)

Directions

  1. Preheat oven to 350F.
  2. Spray 13×9 casserole dish with avocado oil spray.
  3. Cook meat if needed. Even for options that don’t need to be cooked (e.g., deli ham), I crisp it in the pan first.
  4. While meat is cooking, crack eggs in a medium-sized bowl. Break yolks with a fork, then stir in cottage cheese and black pepper if desired. Do not over whip or your finished product will be styrofoam-y in nature.
  5. Add cooked ground meat (e.g., bulk sausage) to the bottom of the casserole dish, then layer veggies overtop. NOTE: If using ham, Canadian bacon, bacon, etc., I sprinkle this on top of the veggies.
  6. Pour egg mixture overtop so that it’s evenly distributed.
  7. Bake at 350F for 30 minutes or until firm (if you use more than 12 eggs, you may need to increase cook time).
  8. Remove from oven and let cool for five minutes before slicing, or completely if it’s going into the fridge.
  9. Eat it by itself or if you need more carbs, try a serving of berries, oat bran or oatmeal, or a slice of Ezeikiel or sourdough toast. If you need more fat, add avocado.

Get creative! I make a different bake nearly every week and store individual portions in Pyrex for quick reheating. If you try it, snap a pic and tag me on Instagram @iamemilyminer . Let me know what you think!

Healthy Panang Curry

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This post has been a long time coming but, it’s finally here!

I loooooove Thai food and specifically, Panang Curry. Unforch, many of these dishes are high in both fat (coconut milk) and carbs (rice + sugar), which is a combination that we generally want to avoid in a fat loss lifestyle (this does not mean we are pursuing fat loss 24/7 which is neither healthy nor sustainable). I don’t order this dish out often but when I do, I add chicken, skip the rice* and request extra veggies instead.

*Rice and carbs in general are not “bad”, and you can still eat them if you have fat loss goals. However, I prefer that they come from unprocessed foods and do not need the addition of what is often a multi-serving portion of jasmine rice that accompanies this meal at restaurants on top of the sugar often used in its preparation.

Since I enjoy eating it so much, I figured I should learn how to make a healthier version myself. Not surprisingly, many recipes either called for ingredients that I don’t keep on hand or were time and labor intensive #icant. This one from The Defined Dish came close and was the inspiration for my version but it lacked the subtle sweetness characteristic of this dish and used more oil than necessary. Also, Thai basil leaf is not a pantry staple of mine. And I don’t know about you but I have no interest in running around looking for an ingredient (or three!) that imma use once so, nor do I have the time for 20 steps to dinner on the table, so here we are.

High in protein, fiber and healthy fats, this dish will keep you full and satisfied for hours. If you try it, snap a pic and tag me @iamemilyminer and let me know what you think.

INGREDIENTS

  • 1 sweet onion, sliced
  • 3 T. unsweetened almond butter (I’ve also made and enjoyed this dish with both sunflower seed butter and NuttZo)
  • 3 T. red curry paste
  • 1/2 t. ground coriander
  • 1/4 t. ground cumin
  • 1, 13.5 oz. can full-fat unsweetened coconut milk
  • 2 t. fish sauce
  • 1 spaghetti squash
  • Cooked protein of choice (chicken, turkey, pork)
  • Any other veggies you want (I like broccoli and mushrooms but red bell pepper, carrot, zucchini, snap peas pair well)
  • Black pepper, to taste
  • Granulated monk fruit, to taste
  • Healthy oil or non-stick spray for the pan

DIRECTIONS

  1. Preheat oven to 400F.
  2. Cut spaghetti squash in half lengthwise and place it facedown on a baking sheet. Bake for 40 minutes or until soft to the touch. Remove it from the oven and set aside.
  3. Add almond butter, curry paste, coriander and cumin to a small bowl. Mix well, then set aside.
  4. Slice onion and add to a large sauté pan with a small amount of oil or non-stick spray. Sauté on medium heat until translucent.
  5. Reduce heat, then add curry mixture to onions and stir until fragrant (the almond butter will stick and burn, so it’s important to reduce the heat and keep it moving).
  6. Add coconut milk to pan, then fish sauce and any veggies you want. Increase heat and mix periodically until veggies are tender.
  7. Add protein and heat through.
  8. Remove seeds from spaghetti squash. Then, scoop the squash into serving bowls. Spoon coconut curry mixture over top.
  9. Garnish with fresh ground black pepper and monk fruit to taste.

NOTES (a few shortcuts to consider if they help you)

  • Spaghetti squash – Use bagged coleslaw mix (cabbage + carrots). Either sauté it slightly before adding it to the coconut curry mixture or allow it to sit in the mixture on low-med heat, stirring occasionally, to lessen the crunch.
  • Veggies – Use frozen.
  • Protein – Use rotisserie chicken or anything you have to use up in the fridge.

{recipe} Spaghetti Squash with Prosciutto Topping

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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!

[Recipe] Roasted Eggplant Dip aka Baba Ganoush

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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!

[Recipe] Zucchini Bread PaleOats (Gluten & Dairy-Free)

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Serves: 1

INGREDIENTS

  • 12 oz. bag riced cauliflower (I use frozen)
  • 8 oz. unsweetened almond milk 
  • 1 medium zucchini, shredded 
  • 1 tablespoon ground flaxseed
  • 1 serving plant-based protein (I used Nuzest Vanilla – use code emilyminer for 15% off and FREE shipping!)
  • Splash vanilla extract
  • Cinnamon & nutmeg, to taste 
  • Stevia, to desired sweetness
  • 1 tablespoon nut butter of choice (I like NuttZo Crunchy Power Fuel)

DIRECTIONS

  1. In a saute pan, steam frozen cauliflower rice (if you use fresh, you can skip this step). NOTE: Avoid over steaming and it turning to mush. #yuck
  2. In a small sauce pan, bring almond milk to boil.
  3. Drain excess water from cauliflower rice, then add to sauce pan with almond milk. Reduce to simmer.
  4. Add flaxseed, vanilla and spices to sauce pan. Cook 3-5 minutes.
  5. Stir in shredded zucchini. Cook for 2 minutes, then remove from heat. NOTE: If you cook too long, zucchini will turn the whole thing watery. Also yuck.
  6. Stir in protein and stevia, if desired. NOTE: Plant-based protein tends to absorb more liquid so, if you need to add additional almond milk to achieve desired texture, do it. Zero stress.
  7. Scoop nut butter onto your spoon, then place in bowl. Transfer mixture from sauce pan to bowl.
  8. Enjoy!

If you try it, snap a pic and tag me on Instagram or post to my Facebook page so I can see your lovely creations!

[Eighteen Days of Blogging] Day 6

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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!

[Eighteen Days of Blogging] Day 4

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Recipe Round-Up: My favorite ways to “do” cauli rice.

I do not own a food processor (yet – taking recos!) and so opt for the convenience options here- organic from the freezer section at Trader Joe’s (when they’re not out of stock #always) or Whole Foods, or the refrigerated section at Costco. Find what works for you, and do ‘that.’

  1. Burrito bowl w/ Cilantro Cauli Rice (+juice of 1/2 lime if you’re feeling adventurous) Top bed of cauli rice with chopped romaine or cabbage, sautéed peppers & onions (I love Trader Joe’s Fire-Roasted Bell Peppers & Onion from the freezer section) and protein of choice (e.g. beef, ground turkey, chicken) seasoned with spices . Dress with low sodium salsa or homemade pico. Garnish with guac, nutritional yeast or almond cheese and/or plantain chips.
  2. Vegan Cauliflower Pizza Crust (dairy-, soy-, egg- and grain-free) This one is also great, but contains goat cheese and I prefer dairy-free. Load up your crust with your favorite marinara – read your labels, avoid added sugars and stay mindful, not obsessive over sodium. Or, go with a white pizza! I love meat and veggies. Favorite toppings? Let me know!
  3. Stir-fry Add a bag of cauli rice to a bag of frozen veggies and/or any vegetables remaining in your crisper drawer at the end of the week. Add protein of choice (I like chicken) and season with coconut aminos.
  4. Paleo Macaroni and Cheese There are a million recipes out there, but this one is especially delish with leeks and extra crispy no sugar added bacon or prosciutto. You can also just sauté a bag of cauli rice in a healthy oil (avocado or coconut), add protein of choice (I like grass-fed beef or bison) and nutritional yeast to desired consistency and taste. 
  5. Paleo Shepherd’s Pie Here, here and here. 
  6. Miscellaneous I love adding a bag to meatloaf, chilis, crock pot recipes or meatballs for bulk.

And I’ve yet to try this, but it’s on my list. 

DID YOU KNOW? Cruciferous vegetables, including cauliflower, are natural estrogen detoxifiers and can help balance hormones. Packed with vitamins and minerals, cauliflower is rich in antioxidants and anti-inflammatory compounds; also fiber, which can keep you feeling fuller for longer, improve digestion (and absorption) and help you lose weight (in the attain phase of fat loss). Tasty, easy, versatile (takes on the flavor of whatever it’s with) and fat loss friendly. What’s not to love?

What’s your favorite way to use cauli rice? Snap a pic and tag me on Instagram @emilynminer, or post to my Facebook page. We’re all always looking for simple, but still totally satisfying meals ideas. Come say ‘hey!’

{RECIPE} Healthier Dog Treats

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

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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! 

IMG_3811

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. 🙂

[Recipe] Raspberry Truffle Protein Shake

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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:

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.

Raspberry Truffle Protein Shake

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!

How-To Build a #OneBowlMeal

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If you’ve been hanging around here for anything length of time, you know that:

  1. I abide by #NoFoodRules. 
  2. I abide by the “3S Rule: Simple + Satisfying = Sustainable.”
  3. I eat only foods that I love AND that love me back.
  4. #onebowlmeal is bomb. (more on this in a second)

I get so many questions from busy readers – young professionals, moms, students – trying to hone in on their nutrition‬ in an effort to feel good and look good, yes, but who still want a life beyond eating and exercise. Welcome to my world, where I want all of those things, too! But, with a full-time job, an online-business and freelance work, I *choose* not to spend hours in the gym or slave away in the kitchen prepping extravagant meals (because, priorities).

Enter: onebowlmeal, n.: a conglomerate of nutrient density comprised of protein, veggies, healthy fats and/or starchy [real food] carbs that considers the metabolic tendencies, personal preferences and psychological sensitivities of the consumer.

It’s my absolute fave, it’s versatile and can be thrown together in a pinch. Zero rules.

Grab a giant bowl, and let’s get started!

[NOTE: I’ve included examples of a few of my personal faves, some of which I am not eating now due to some recently discovered food sensitivities. Eat what YOU love! #doyou #betruetoyou]

INGREDIENTS:

  • Build a base. 
    • E.g. kale, cabbage, broccoli slaw, spaghetti squash, kelp noodles
  • Power up with protein.
    • E.g. chicken breast, grass-fed beef, bison, ground turkey/chicken and wild salmon (fresh, canned or smoked)
  • Add bulk with veggies.
    • E.g. arugula, spinach, asparagus, carrots, onions, green onion, shallot, leeks, mushrooms, broccoli, brussels sprouts, cauliflower or bell peppers, pea shoots, bok choy, snap peas, cucumber, celery
  • Add healthy fats for satisfaction.
    • E.g. avocado, bacon (look for no sugar added), coconut oil, homemade or [healthy] oil-based salad dressings (I love this EVOO and these; also my pesto and chimichurri – here and here), nuts, seeds, eggs (eat the yolk!), tahini, dairy-free almond or cashew cheese, full-fat coconut milk
  • Add starchier carbs if post-workout, end of day or highly active. 
    • E.g. sweet potatoes, plantains, butternut squash
  • Add flavor/misc.
    • E.g. Pink Himalayan salt, black pepper, spices (love cinnamon, turmeric & ginger), fresh and dried herbs (cilantro, basil, parsley, rosemary), garlic (try it roasted!), lemon, lime, sundried tomato, coconut aminos, sriracha, low sodium salsa and nutritional yeast. In the colder months, I also love adding my protein and veggies to a big bowl of bone broth.

DIRECTIONS:

Add all ingredients to bowl and toss. That’s it!*

*If you’re packing a #onebowlmeal for on-the-go, consider packing fats/dressing separately to avoid what you’d intended to be a crunchy bowl from turning to mush 😉

A few ideas…

  • Breakfast bowl (aka #breakfastsalad)
    • “Fiesta Bowl” is one of my go-to’s – ground turkey or chicken with sautéed peppers and onions; add salsa or a dippy egg.
  • Pseudo pasta bowl (spaghetti squash or kelp noodle base)
  • Sushi-unroll bowl
  • Paleo pad thai
  • Coconut curry

Fave #onebowlmeal combinations? Let me know on my Facebook page, or snap a pic and tag me on Instagram @emilynminer so that I can see what #eatnourishthrive means to you (don’t forget the hashtag- love it, use it, share it)!