Emily Miner

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! 

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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)!

RECIPE: Slow Cooker [Beef] Bone Broth

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Ingredients:

  • Beef bones (I use grass-fed from Whole Foods – just ask your butcher – you may not see them in the case)
  • 2 carrots, chopped
  • 2 celery stocks, chopped
  • 2 tablespoons apple cider vinegar (ACV)
  • Herbs (I use rosemary, but bay leaves could also work well)
  • Water, enough to cover everything
  • A few twists of sea salt
  • Optional: could add a chopped onion and a few cloves of
    garlic, but my belly tends not to like

Directions: 

  1. Roast bones at 350F for 35-40 minutes. Optional – can proceed directly to Step 2 and omit the second part of Step 5. 
  2. Wash and chop vegetables. Layer on bottom of slow cooker.
  3. Add bones on top. 
  4. Add herbs, sprinkle bones with sea salt, then drizzle with ACV. 
  5. Add enough water to cover contents of slow cooker. If you’ve roasted your bones, let stand for 30 minutes before turning slow cooker on.
  6. Set to ‘LOW’ and cook at least 8-10 hours, up to 24 hours.
  7. Strain. Discard solids. 
  8. Enjoy, store in the fridge for a few days in a glass container or freeze!

*NOTES: Use as a nutrient-rich base for soups, stews and/or sautéing vegetables or just enjoy by the mug-full (my fave). Or, my Lazy Girl Chicken Soup – add veggies of choice, chicken meat from rotisserie and D-O-N-E. If you buy a high quality (e.g. pasture-raised) rotisserie, you can even repurpose the carcass for broth. The Paleo Mom has a great, easy-to-understand post: “The Health Benefits of Bone Broth,” if you’re interested in learning more.

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! Don’t forget the hashtag, #eatnourishthrive. How do you do your bone broth? Let us know!

{RECIPE} Super Fudge-y [real food] Chocolate Almond Joy Protein Muffin (Dairy-, Grain- and Gluten-Free)

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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!

 

Portobella Mushroom “Bun” Burger with Grass-Fed Beef & Chorizo

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You may or may not know that I was a vegetarian for 12+ years because I *thought* it was healthier. Here’s the thing: you can be an informed vegetarian OR you can be a “carbatarian” i.e. the Dorito-/pretzel-/goldfish-eating individual that thinks they’re doing well by steering clear of animal products (pretzels were my carb of choice, in case you were wondering… because, salt). Since then, hormone-free, local, organic, grass-fed and sustainably-raised meats have made a return to my diet, in moderation, in the name of health.

Now before we go any further, I want to make it clear that I am not telling you what you should or shouldn’t eat. #doyou But for me and my very active lifestyle, I’ve also realized that I do best with some high quality animal protein.

I also really don’t believe in labels. When people ask me what I ‘am,’ how I eat or what ‘plan’ I follow, my answer is quite simple: my plan. Over the last few years, I’ve played detective a bit to figure out a unique to me plan that takes into account my metabolic tendencies, personal preferences and psychological sensitivities. It pulls from a number of different approaches to food, but it works for me: Paleo-/plant-based-/fat loss-/vegan-ish. #NoFoodRules I try to eat as many real, whole foods as I can, and limited the processed stuff (save for the occasional protein bar 😉 ). Think lean protein, veggies, healthy fats and clean carbs, paying attention to timing, type and amount of the latter, especially. In general, I eat higher protein, moderate fat and lower (not NO — bad news bears. Don’t do it!) carb though I do adjust the latter two according to my training. And I eat TONS of veggies.

With that, I wanted to share with you a super yum burger recipe: 

Ingredients

  • 1 pound ground beef
  • 1 pound chorizo
  • 2 cloves garlic, minced
  • 1/4 medium onion (or, 1 small shallot), diced
  • 2-3 tablespoons fresh cilantro (optional)
  • Salt and pepper, to taste
  • 8 mushroom caps
  • Extra virgin olive oil (EVOO)

Directions

  1. In a large bowl, mix together all ingredients for the burgers (everything but mushrooms and EVOO) until well combined.
  2. Divide the meat into 8 equal patties. Sprinkle coarse sea salt on top of all the patties.
  3. Grill or oven bake (350F x 13-15 min on a baking sheet lined with foil) or use a cast iron grill pan on the stove (with EVOO) on medium heat (6-8 min/side for medium) until desired level of doneness.
  4. While burgers are cooking, toss portobella mushroom caps in EVOO, sprinkle with salt, then grill or pan fry in the cast iron.
  5. Top mushroom caps with burgers, then return to pan/grill to heat through.
  6. Enjoy!

Pairs well with a side of baked brussels sprouts and an optional sweet potato. Other burger toppings: arugula, avocado, bacon, primal mayo or dippy egg. 

What’s your fave kind of burger and/or topping? Let me know on my Facebook page. If you try it, snap a pic and tag me on Instagram @emilynminer with my hashtag #eatnourishthrive. 

{Recipe} When A #FitFoodie Wants Chocolate Cake…

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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.