Veggie Frittata

Veggie Frittata

One of the simplest and healthiest low carb breakfasts you can make is a Veggie Frittata. One Frittata yields 4 servings and it makes a terrific heat and serve breakfast with whatever variety of veggies you have available in your kitchen. 

Download my Recipe Card here.

Macros & Micros

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You've probably heard these words thrown around. Macronutrients and Micronutrients are the nutrients that make up our nutrition.

Macronutrients are needed by your body in large amounts and consist of Proteins, Fats and Carbohydrates. Not just any Macros will do, the right combination for your body type and activity level, as well as the quality of your macros makes a difference to your health. To determine the correct ratio of Macros for your specific body type and goals is best done with the help of a nutritionist or dietician. 

The best Macros come from real food. Well sourced proteins can be found in a variety of foods including animal and plant sources. All plant based foods are made up of carbohydrates, including sugar. Choosing a variety of vegetable and fruits as a bulk of your carbohydrates with some coming from nuts, seeds and legumes is the best way to meet your carb macros. Healthy fats are key to digestion, nutrient absorption and brain health. Fats are a bit trickier than the other 2 macros. With the outdated mindset that fat makes you fat still strong in many peoples belief systems, it's hard to know what's a good healthy fat and what fats you need to steer clear of. Many fats are included in foods that are less than healthy. Defining good vs. bad is an in depth topic that I'll address on another post. For now, let's access our healthy fats from whole healthy foods such as nuts and seeds, avocados, olives and olive oil and grass fed butter. 

Micronutrients are the vitamins and minerals your body needs every day and are found in your Macronutrients, as well as your water and from sun exposure. It's important to ensure that your diet is full of these important micronutrients. Eating a diet that is nutrient dense is crucial to your overall health, maintaining a strong immune system and boosting your wellness. 

Variety is important. It's easy to fall into habits eating the same foods over and over, but to ensure you're getting all the micronutrients you need, eat a variety, the rainbow, with the seasons. 

 

Chocolate Chip Cookies

Chocolate Chip Cookies

I saw the weather predicted rain and I wanted to turn the oven on and make something sweet. Time for cookies! 

Ingredients
2 cups almond meal, or almond flour
1/4 cup coconut oil, softened
1/4 cup pure maple syrup
1/2 teaspoon sea salt
1 teaspoon baking soda
1 teaspoon vanilla extract
1 cup dark chocolate chips

Instructions
1. Preheat oven to 350F.
2. In a medium bowl, mix the almond meal, salt, and baking soda, then add the coconut oil, maple syrup and vanilla extract. 
3. Fold in the chocolate chips, then drop batter by rounded tablespoons onto a baking sheet
4. Bake at 350F for 20 minutes, until the edges are golden brown.
5. Allow to cool on the pan for 10 minutes, then serve warm or allow to cool to room temperature

One Size doesn't fit all - Make a plan that works for you

One Size doesn't fit all - Make a plan that works for you

In the name of One Size doesn't Fit All, I've broadened my scope. Making changes that you can stick with, doesn't happen overnight. It's a process and it's my job as a Nutritionist to steer clients in the right direction and help them with guideposts along the way. "Eat only this" attitudes aren't sustainable. You'll get to where you want to go my friends, just not according to someone's One Size Fits All plan. 

A Pilates Addiction is Very Real

A Pilates Addiction is Very Real

If you're on the fence about whether or not Pilates is for you, here's 5 reasons why Pilates is for everyone serious about not only their strength but there overall health

Lemon Garlic Chicken & Pepper Jack Mash

It's my night to try something different so here is the result of my playtime in the kitchen. I didn't take a picture. Sorry it smelled so good I didnt even think about you guys. This combo is no grain low carb. AND, with the exception of the cheese it's also anti-inflammatory. I've included a 2nd option for no dairy below, which was also quite good but didn't measure up to my 2 Pepper Jack Cheese fans I had sampling it. 

Lemon Garlic Chicken & Pepper Jack Mash

  • 1 head cauliflower cut up ~8 cups
  • 4 slices pepper jack cheese
  • 2 tbsp butter
  • 2 tablespoons almond milk
  • 2 chicken breasts filleted 
  • 2 cups chicken Broth
  • 1/4 cup cashew cream
  • 2-3 tbsp Mediterranean Seasoning
  •  1 large lemon
  • 4 cloves garlic - finely sliced or minced

Directions:

  1. Prep before work or the night before
  2. Soak 1 cup of cashews in cold water in the fridge for 5 hours Or 30 minutes in hot water
  3. Cut cauliflower in half inch slices and break up into florets in steamer
  4. Fillet Chicken breasts in half
  5. Marinate in Mediterranean spices and avocado oil in the fridge

 

Make it happen:

  1. Steam cauliflower until tender
  2. Blend cauliflower, butter, nut milk with immersion blender
  3. Spread in small baking dish
  4. Cover with 4 slices of pepper jack cheese and bake at 400 for 15 min
  5. Cook chicken in avocado oil ~3 Tbsp on med/high until lightly browned
  6. Add 1 cup chicken broth and cook through
  7. Remove chicken, set aside
  8. add the garlic to the pan, cook for a few minutes until tender
  9. Add 1 cup of broth to the pan
  10. Add the juice of1 large lemon
  11. Whisk in 1/2 cup of the cashew cream

 Serve the sauce over the chicken with the cauliflower mash on the side. Yum. 

No-cheese modification

mix 2-3 Tbsp cashew Flour with 2 Tbsp Nutritional Yeast, 1/4 tsp fresh cracked pepper and 1 tsp garlic powder. Sprinkle on the cauliflower instead of the pepper jack cheese. 

 

Soup - Because Baby It's Cold Outside

Soup - Because Baby It's Cold Outside

Back in 2012 I posted a Chicken Tortilla Soup recipe that was so Easy it was a favorite. You can literally buy all the ingredients at TJ's, throw them in a pot and it's an hour until soup. I like that. But things change and in 4 years, I've done some tweaks on the recipe. So here it is, taken out, dusted off and reposted for you. It's going to be cold this weekend, make some SOUP!

Shopping List: 

Organic Chicken Broth - 3 boxes
Organic Diced Fire Roasted Tomatoes-  2 cans
Organic Frozen Corn 1 Bag
Organic Jalapeño - 1 large
Organic Yellow Onion - 1 Medium
Organic Black Beans-  1 can
Pico de Gallo - 8 ounces
Diced Chicken-  1 pound
Apple Cider Vinegar

Directions:

Prep: Broil the chicken.
          Make the Corn & Chile, tomatoless Salsa: Mix 2 cups of Corn, diced onion, diced jalapeño and 1/2 cup of ACV in       
          a bowl and put it in the fridge for 2 hours.

Stove Top: Put everything but the chicken into a stockpot, bring to a boil and simmer on med/low for about 45 minutes, then throw in the chicken and turn it on low for 15 minutes.

Slow Cooker: Put everything but the chicken into a slow cooker on high for 4 hours, then throw in the chicken and turn it on low for 1 hour.

Garnish with avocado, Cilantro and organic tortilla chips

 

Love your Liver - Feed your Liver

Love your Liver - Feed your Liver

Your liver is your body’s filtration system. For anyone who’s ever owned a fish tank, you know you have to clean out the filter to make sure that it keeps working optimally. The same goes for your filter…or liver.

New Website, New Blog

I'm looking at my blog here on my new site, and since the site's only been live for a week, I haven't added any content. If you've followed my blog, you know I'm not a great blogger. I share a lot on social media...if that counts?? Never fear, I'm on it. I'll be moving stuff over from my old space at colleensnutrition.wordpress.com, dusting it off and posting it shiny and refreshed here. In the meantime, Please enjoy the rest of the site, or follow me on social media - Facebook - Pinterest - Twitter

Much love
Colleen

Cilantro Lime Salad Dressing

Cilantro Lime Salad Dressing

Ingredients:

  • Apple Cider Vinegar  -  1/4 cup
  • Limes  -  2 jJuiced
  • Cilantro  -  a whole bunch
  • Raw Garlic  -  6 cloves
  • Mayonnaise  -  2 tbsp
  • Avocado  -  1/2 large
  • EV Olive Oil  -  1 cup 

The Salad it pairs perfectly with...

  • Romaine Lettuce  -  2 cups chopped
  • Mixed baby greens  -  2 cups chopped
  • Sun dried tomatoes  -  2 tbsp finely chopped
  • Organic corn, frozen  -  2 tbsp
  • Red onions - 2 tbsp
  • Pepitas  -  2 tbsp
  • Chopped chicken  -  3 ounces
  • Cilantro Lime Salad Dressing  -  1/4 cup or 2 ounces

Shopping List:

  1. Cilantro
  2. Limes - 2
  3. Avocado
  4. Garlic
  5. Mixed baby greens
  6. Romaine lettuce
  7. Red onion
  8. Apple cider vinegar
  9. EV olive oil
  10. Organic Mayonnaise
  11. Organic corn - I buy the frozen, convenient!
  12. Sun dried tomatoes
  13. Pepitas
  14. Chicken