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!

When it comes to sweet n’ salty, I could pass on the former any day and usually opt instead for selections of the salty and/or crunchy varieties. But every once in a blue moon, the sweet tooth strikes. And when it does, I typically satisfy it with #dessertdefense since I know that fighting it will only lead to way worse cravings later. A few things. First, protein bars being the exception, I really don’t do the artificial crap. Cool if you do, but it’s just not me. I prefer real, whole foods any day, even if it means a little more fat (and flavor, btw). It keeps my hunger and energy balanced, cravings at bay, skin clearer and doesn’t plague me with headaches – I’m talkin’ to you aspartame! Do I use alternative sweeteners in #moderation? Sure. But I choose more natural sweeteners  (e.g. stevia, Truvia, erythritol, xylitol) that do not raise blood sugar when consumed (as opposed to the huge insulin response we see with carbohydrate aka sugar), and behave much like fiber in the digestive tract. If you’re loading up “single serve” desserts with so much crap, might as well just have the real thing, no? Second, I hate recipes that have obscure ingredients, or things you have to chase all around town for. As it is, I already hit up three stores to complete my weekly haul. If it uses pantry staples, it’s a win in my book. Without further adieu…

Single-Serve #FitFoodie Chocolate Cake

Ingredients

• 1 scoop protein powder (I used Quest Nutrition Vanilla; chocolate could work, too)
• 2 tablespoons cacao (or unsweetened cocoa powder)
• 1/2 teaspoon baking powder
• 1/4-1/3 c. unsweetened almond milk
• 1/4 teaspoon vanilla extract
• Stevia, to taste (I didn’t use any, but since the recipe doesn’t call for egg you can taste the “batter” before you “cook”)

Directions

• Mix all ingredients in mug or ramekin.
• Microwave ~35 seconds.
• Garnish with optional toppings of choice, grab a spoon and enjoy! *NOTE: Garnish is not synonymous with ingredient. Practice mindfulness. 🙂 I used NuttZo (because, chocolate and nut butter #EatNuttZo), but here are a few more ideas:

– Peanut flour, or PB2 mixed with unsweetened almond milk

– Protein frosting (i.e. protein powder mixed with water or unsweetened almond milk)

– A scoop of Arctic Zero

– A sprinkle of frozen raspberries

– A sprinkle of unsweetened shredded coconut (this would probably also be delicious mixed in, sub the vanilla extract for almond extract and you may just have an Almond Joy explosion on your hands!)

If you try it, let me know what you think on my Facebook page! Or, snap a pic, tag me on Instagram @emilynminer and hashtag #SimplyFit.