Super Easy Chicken, Rice & Veggies Dinner

Steph here, and I totally agree with Lacey about Keeping Dinners Simple. I constantly struggle with cooking a healthy meal and making it quick and easy. I was trying on a ton of new recipes which was fun, but not all of them were gluten and dairy free. I'm on a strict healthy eating kick right now (hellooooo summer) so I wanted to my make cooking nights easier.

Enter: Chicken, Rice & Veggies
- Chicken ~ we stock up and keep it frozen so we can just pull it out that morning when we need it
- Brown rice ~ boil in a bag is too damn easy
- Veggies ~ we buy a variety of frozen mixed bags

Love these veggie mixes - and no time for chopping!

Life saver / dish saver / time saver

I add in a hodge podge of spices

Dicing up the chicken - we may do this in advance over the weekend now

Finished product - delicious and healthy

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Strawb&Banan Smoothie Recipe

Steph here - and I am on a smoothie roll! I started my smoothie project by ordering the Oster My Blend 250-Watt Blender on Amazon, then I found a crapload of sweet recipes that I couldn't wait to try.

Grab your smoothie grocery list and healthy add ins like flaxseed and raw cacao! If your fruit man is back - grab your cheap fruit and you are ready to go.

I used honey to sweeten up the smoothie this time

The first recipe I made with my hubby was Kiwi Strawberry - which was great. But I'm not a huge kiwi fan and the smoothie just wasn't sweet enough. Strawberry/Banana mix is ALWAYS my fav fruit mix so I knew I had to try this next.

Dice a banana and 5/6 strawberries into the blender (add more/less depending on how much you want):

Ice, Strawberries & Bananas - a LITTLE healthier than Ben & Jerrys...

I didn't add in the flaxseed because it made the first smoothie taste too grainy. I need to fix that because I really want to incorporate flaxseed into my diet and a smoothie is the easiest way. Any fixes?!

Hey there pretty smoothie

Perfect late night replacement snack!

Strawb Banan Smoothie Recipe:
6 Strawberries - diced
1 Banana - diced
Almond Milk (or soy/rice/etc)
Honey - 2 tablespoons
Ice cubes
> Throw them in together and blend it up to enjoy!

I have made this one twice so far and it's such a great treat when I'm craving sugar at the end of the night. Now I need to fix my flax seed problem...

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D's Starving Surfer Taco Stew Recipe

Taco stew just sounds delicious. So the fact that it's easy to make and it's healthy (gluten free, dairy free, can be made meat free) gives you no excuse not to try this recipe! As fall approaches, I am beyond excited (for D) to start cooking more soups and stews! Last year I discovered the amazingness that is homemade soup and I refuse to go back to canned soups. Making stew recipes at home will add major nutritional value and cut back on sodium; it's also a great way get your daily veggie servings. My saving time game plan for the winter -- make mass leftovers for lunches!

D's STARVING SURFER TACO STEW

Ingredients:
1lb beef or turkey (optional - leave out meat to make vegetarian)
1 can of diced tomatoes
1 can whole kernel corn
1 can kidney beans (try to use organic and/or low sodium)
1 chopped (medium) onion
1 pack of taco seasoning
1 bag corn chips
 

D's Starving Surfer Taco Stew

Directions:
[We made turkey taco stew]
1. Cook the turkey in a pot until brown
2. Then add the can of kidney beans (we used dark red kidney beans), 1 can whole kernel corn, 1 can of diced tomatoes and the chopped up onion into the pot of turkey
3. Stir, then cover and simmer the mix until it boils
4. Once it gets to a boil, mix in the taco seasoning
5. Cover the mixture and let it simmer for 40 - 50 minutes, stirring occasionally
6. Let it set for 10 -15 minutes
7. Crumble in corn chips - to each individual bowl (added chips to the whole mix will make the chips get soggy)

Crumble the corn chips into each individual serving

Perfect for your starving surfer

D's Taco Stew mixed with corn chips

*Pack up the leftovers for tomorrow's lunch (bring the corn chips in a separate bag)
*This reheats perfectly

> Also - TOMORROW IS YOUR LAST DAY to set your end of year goals and enter our Sunfood Giveaway! So like our Facebook page and Sunfood's Facebook page and then leave us your goals in a comment on the giveaway post and you are golden.

Cheers to healthy, hearty, creamy fall foods!

- Stephanie

Veggie Chili

Fall is here and you can't do without a good,  hearty, warm chili for the cool evenings.  This is Lacey's own recipe! Change it to your liking though. Wanna add mushrooms? Go for it. Hate peppers? Take them out.  Add some tasty winter squash for added flavor. It's all about throwing what you love into the Crockpot for an easy meal ready  by dinner.

Ingredients
1 Green Pepper chopped
1 Orange Pepper chopped
1/4 c. Diced onion
2 chopped stalks of celery
2 c. corn
2 diced tomatoes
1 c. kidney beans
1 c. black beans
3 c. All natural or homemade tomato sauce
3 chopped carrots
1/2 c. Quinoa**
2 gloves garlic (pressed/chopped finely)
1 tsp. chili seasoning (or to taste)
1 tsp. cayenne pepper (or to taste)
1 tsp. cumin (or to taste)
1 tsp. onion powder (or to taste)
1/2 cup vegetable broth
Pinch of salt

Directions
Put all ingredients in slow-cooker & stir. Cook on Low heat for 6 hours.

**Optional: Quinoa is very similar to rice. It's a small grain that looks sort of like couscous. You can either make this separately as a base underneath or add directly into the crock pot to be part of the chili.


If you're able, I challenge you not to buy your normal canned goods for this recipe (corn, kidney & black beans). Many of them are loaded with salt. If you choose to do so (which we have to resort to many times since beans must be prepped before being used in a recipe), buy no sodium or low sodium items.

What's in Stephanie's Fridge?

I thought eating gluten and dairy free would be super expensive. I imagined high priced fancy foods that I could only purchase from grocery stores like Whole Foods or Trader Joe's. This was true... at least for the first couple of months after I began my gluten free lifestyle. My boyfriend and I had this grocery shopping complex in our heads and only shopped at Whole Foods or Trader Joe's.

Stephanie's Daily Eating Habits

I am gluten free and dairy free - so I stay away from most processed foods (full of gluten and chemicals), as well as any cow dairy. So many people have asked me - "What the heck can you eat then!?"


I asked myself that same question 8 months ago... and have been figuring out the answers ever since! See below for my daily habits that I have figured out for myself. Let me know if you have any questions (or suggestions!) about my daily food intake. I am grateful for a steady work schedule and access to a fridge/kitchen all day. Regardless of your schedule, it's critical to plan ahead!


Note: Everybody is different with the amount of sleep they need, to the amounts of food they need and when they need to eat it. It's important to listen to your body and feed it when it is hungry. You may need to reset your eating habits and the portions you are eating. I challenge you to take a week, and track what you eat and how you feel before and after. It's a pain to do, but it will reveal a lot about you how shape your daily eating habits.


DAILY FOOD SCHEDULE
(Work Week: Monday > Friday, 8AM - 5PM)


6:00AM - BANANA (Or some kind of fruit, on my way to work out) + BOTTLE OF WATER W/ LEMON
I will not work out after work, I just won't. I tried for years and finally gave in that the only way I will consistently exercise is in the mornings. I have learned to love my morning work outs, it is a great kick start for the day! I usually just do 20-30 minutes of cardio. I also walk a mile to and from work every day. I need to add in some weight training. I also drink a second cup of water when I am back from the gym and getting ready for work.
50 - 100 Calories 


8:30AM - BREAKFAST PROTEIN SHAKE (Sometimes: Gluten Free Cereal (Kix is my fav) + Dairy Free Milk - if I am extra hungry that day)
My doctor prescribed me a protein shake that I drink every morning. It's around 500 calories total, with the shake and the milk I drink it with. I switch it up and drink soy milk, almond milk, rice milk and hemp milk throughout the week (I only drink the unsweetened milks - you don't need the extra sugar!). The protein shake has a bunch of vitamins in it, as well as glutamine and probiotics, which protect my sensitive intestines. 
500 - 700 Calories 


DRINK -  I drink iced green tea and iced water all day at my desk, and at home. Yogi Green Tea is my favorite, and I also drink as assortment of non caffeinated teas too. (I need to watch my caffeine intake through tea, haven't tracked it yet). Remember to avoid drinking all of your calories!
0 Calories > The beauty of drinking water :)


10:30AM - SNICK SNACK (Ex: Fruit, Tomato & Turkey Slices, Mashed Potatoes, Cereal)
If I am hungry for a snack, which most of the time I am, I'll eat a small portion, around 250 calories to hold me over until lunch. I have a desk job, so I try not to snack out of boredom, so I usually drink water or tea before I eat. I've also learned that you can snack on ANYTHING you want, AT ANY TIME. Eating mashed potatoes as a snack at 10:30AM is a lot healthier than junk food.
200 - 300 Calories 


12:30PM - LUNCH (Ex: Crock Pot, Tomato & Turkey Slices, Mashed Potatoes & Chicken, Leftovers from Dinner, Cereal)
 I like to feel full from my lunch, so a hot lunch is my preference. I can't do sandwiches, so sometimes I opt for slices of tomato and turkey. I prefer Applegate, which is gluten free, dairy free, and free of nitrates and antibiotics. If I'm in a jam and didn't bring lunch, I'll go buy tomatoes and turkey slices at a deli. Otherwise - leftovers or crock pot is my favorite go to. And when you are cooking healthy dinners every night, bringing in leftovers is a super easy lunch - and an easy way to integrate vegetables every day. Cereal is also an awesome substitute if you're in a rush. I always keep cereal ready for quick snacks and meals.
400 - 600 Calories


3:30PM - SNICK SNACK (Fruit most of the time - an assortment of my favorites: strawberries, grapes, blueberries, apples, etc)

I love fruit in the afternoon. I look forward to it. Sometimes I'll freeze the grapes (they taste like popsicles!), or usually I'll just chop up all the fruit and drizzle some honey and cinnamon over it. I usually eat my snack between 3-4PM, so it holds me over while I'm making dinner at home after 5PM. If I am hungry while making dinner, I get tempted to order food or cheat.

100 - 200 Calories


7PM - DINNER (Large variety of dinners - lots of recipes to come!)
Lucky for me, my boyfriend D is an awesome cook and has been able to adjust a lot of my favorite recipes to be gluten and dairy free. I'm not as confident in my cooking skills, so D has been helping me learn the basics, so I can put my own recipes together! Usually dinner consists of some kind of meat/protein and a side.
400 - 500 Calories 


9-10PM SNICK SNACK (Fruit - my favorites: strawberries, grapes, blueberries, apples, etc)
I'm usually pretty full from dinner, but if I want a snack, I usually keep it to eating a small amount of fruit. Frozen grapes are super sweet and a favorite late night snack. D likes to fill raspberries with honey, another perfect sweet treat!
100 - 200 Calories


DAILY TOTAL CALORIES: 1,750 - 2,500 per day
My daily food requirements for my height and weight from the pyramid website daily food plan calculator, is around 2,220 calories a day to maintain my weight. I eat different every day, but my daily plan is in the perfect range to maintain my weight and health!


We have learned how important the food pyramid is to follow, and you can even track your daily foods at the government's pyramid interactive website! There are also a bunch of mobile apps you can download to track yourself on the go!


I'll be writing about Snick Snack Substitutes (for both gluten and dairy intolerant, as well as healthy whole grain and dairy snacks) coming up this week. Feel free to share any ideas and suggestions. I'm sure Lacey will be able to provide a wealth of information on raw snick snack ideas.


- Stephanie

Stephanie's First Post - My Health Rollercoaster

It’s easy to feel alone in a processed food filled world, so I’ve really enjoyed reading Lacey’s blog about her adventures into veganism and raw foods. Thank you to Lacey for this opportunity to blog with her, and thank you for giving me a chance to share what I have been learning. As of today, I do not eat gluten or dairy, and I try my best to stay away from refined sugars and processed foods. Never did I think there would be a day where I could confidently say that. I have a lot of tips, ideas and recipes to share - but for my first post, I’d like to give you my background story on how I got where I am. Bear with me as my health roller coaster will give you a much better insight about how, and why, I turned my life around. Our stories may be similar, and I hope I can be a great resource for you. 

I’ve always been a picky eater; I grew up loving chicken fingers, bagels, cookies and PB&J sandwiches. I couldn’t pass up on a soda or sugary drink. I was never interested in cooking healthy or making sure I ate my fruits and veggies for the day. Since I was never overweight and always fit in exercise here and there, I thought I didn’t have a problem. I really didn’t think that what I was putting into my body made a difference. Boy, was I wrong.

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The summer after my sophomore year of college, I came down with mononucleosis. Not fun - but I recovered with lots of rest and integrating more fruits and proteins into my diet. I felt better and start my junior year. By January 2007 I felt “off” again - shaky, mood swings, weight loss, racing heart. But with no clear diagnosis from my family doctor, these symptoms continued on and off again for two more years until I couldn’t take it anymore. 

By May 2009, I had graduated from college and was living and working full time in New York City. I had chronic fatigue, daily headaches/migraines, inflamed joints and muscles, and mood swings that wouldn’t go away. I was 22 years old and I knew I shouldn’t feel this sick every day - finally I couldn’t stand it anymore and I started my fight to get better. In September 2009 I had surgery to remove my right lobe of my thyroid. I had a cyst on my thyroid which the doctors thought was causing problems, so I hoped this to be my solution. I cut back on alcohol and caffeine, and focused on eating healthier (whole grains, dairy, fruit and veggies). In October 2009, symptoms were still there, and I was diagnosed with Lyme Disease. I immediately started antibiotics and finally thought I had a solution to my problem. 

I began to eat organic and more consciously throughout the day. I gave up all alcohol and caffeine... and finally started to feel better. Of course the journey doesn’t end there. In March symptoms flared again, and I tested positive for Lyme Disease again. This time, my thyroid levels were off as well, and I started a lifetime of thyroid medication. From March 2010 through September 2010 I fell into an unhealthy spiral of all my original symptoms, and worse. I was miserable - I had the chills all day, migraines every week, chronic fatigue, joint pain, difficulty to concentrate, my hair was falling out, mental fatigue, as well as anxiety and panic attacks. I had trouble getting out of chairs and walking up stairs... how could a 23 year old be so sick? I was normally so happy go lucky, how could this be happening to me? I was so unhappy and was willing to do anything to feel better. So I didn’t stop my fight and went through several doctors until I found a wonderful doctor that tested for everything, and didn’t just try to throw antibiotics or antidepressants at me. 

Days after my 24th birthday, on 9/14/11, I was diagnosed with a gluten and dairy intolerance. I had always said I could never give up my favorite foods... but any clear diagnosis was music to my ears and I was willing to do whatever it took to get out of this health slump.

I am now in my 8th month of eating gluten and dairy free. I am happy to say my symptoms started to go away ONE WEEK after giving up gluten and dairy, and they have faded away quickly ever since. Even reliving the pain I went through for months is a scary and sad memory, and a warning to myself that the food I put into my body will make me or break me.

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Thank you for listening to my story. I can’t wait to share all that I have learned - and all that I need to work on! Please let me know if you have any questions about my diagnosis, or how I got there. I am happy to share. I hope I can motivate people to fight for their health and be truly conscious of the food they put into their bodies every day.

- Stephanie