A New Favorite Comfort Food!

Yes, it is cauliflower.  Again.  I buy one large head of it per week ..... and then see what creative recipe I can come up with!

And, this.  THIS, may very well be my new favorite.  I'm not even sure you would know that this is cauliflower (you might think it was mashed potatoes -- if you didn't know)!  This was so delish, I may or may not have eaten it twice today - for 2 of my meals! 

This recipes DOES take a little time.  So, it may not be the best weeknight meal, unless you do some of the prep work ahead of time.  Just a tip.

There are lots of Paleo and Sugar Detox Shepherd's Pie recipes out there.  I took a look at them, and then just used what I had in the pantry and refrigerator.  I may try this with a sweet potato topping next time.  Enjoy!

Paleo Shepherd's Pie

Ingredients:
1 large head of cauliflower, broken into florets
2 tbsp. organic butter
1/4 cup canned coconut milk
1 tbsp. olive oil
1 lb. lean grass-fed ground beef
1 cup carrots, chopped
1/2 cup chopped celery
1 small onion, diced
2 tbsp. tomato paste (with no added sugar)
1/2 cup organic beef or vegetable broth
Salt and pepper, to taste
1 tsp. onion powder
1 tsp. garlic powder
1 tsp. dried parsley
Paprika

Preheat oven to 375 degrees.

Steam cauliflower florets in microwave for about 8 minutes in the microwave, with about 1/2 a cup of water, for 8 minutes.  Stir, and steam an additional 4 minutes, until thoroughly soft.  Process steamed cauliflower, with butter and coconut milk until smooth.  Set aside.

While cauliflower is steaming, heat olive oil over medium-high heat.  Sauté carrots, celery, and onion until softened -- about 8 minutes.  Add ground beef and cook until browned.  Add tomato paste, broth, and spices (except paprika), and simmer for 15 minutes, until flavors are well-combined.

Spray a glass pie dish with organic cooking spray.  Fill pie dish halfway with meat mixture.  Top with mashed cauliflower mixture.  Sprinkle with paprika.

Bake for 25 minutes.  Broil for 5 minutes.  Remove from oven and let Shepherd's Pie stand for 10 minutes.  Slice into 6 hearty pieces, and serve.  Enjoy!

If you try this, please let me know!

ALL THE BEST!

Yep, I'm a Cauliflower Geek.

Yes, I admit it.  I am a cauliflower geek.  I love using it to make new recipes.  It is a great lower-carb base for many entrees.  I'm trying a new Cauliflower Soup this week!

But, if you're looking for a healthier version of a loaded baked potato, give this recipe a try!  This recipe is 21 Day Fix-compliant and also 21 Day Sugar Detox-ready!

Loaded Cauliflower Bake
4 servings

Ingredients:
1 large head of cauliflower, broken down into florets
1-1/2 tbsp. organic butter
1/2 cup unsweetened coconut milk (or canned coconut milk)
Small red onion, peeled and diced
1/4 cup parmesan cheese, divided
Salt and pepper, to taste
1 tsp. garlic powder
1 tsp. onion powder
6 slices of bacon, cooked crisp and chopped
1/2 tbsp. dried parsley

Preheat oven to 375 degrees.

Steam chopped cauliflower in the microwave, along with butter and 1/4 cup of water for approximately 8-10 minutes, or until fork-tender.  Let cool for 10 minutes.

Combine steamed cauliflower, coconut milk, onion, half of the parmesan cheese, and all spices except for parsley in a Ninja or similar-style blender.  Puree until smooth.

Pour cauliflower puree into 9" x 9" glass baking dish that has been coated with organic cooking spray.

Top with remainder of parmesan cheese, chopped bacon, and dried parsley. 

Bake for 25-30 minutes until heated through and slightly browned on top. 

(21 Day Fix: 1 green, 1 tsp., 1 blue, 1/2 a red.)

Enjoy!  Would love to hear if you try this.

ALL THE BEST,

Weekly Meal Plan - Week #2 of the 21 Day Sugar Detox

Weekly Meal Plan - Week #2 of the 21 Day Sugar Detox

Meal-planning:  One of my favorite things to do!  Yes, I'm a weirdo.  LOL.  That's okay.  It helps me and the family stay on track with our healthy eating and with expenses.

So, the week ahead is Week #2 of the 21-Day Sugar Detox.  You can check out my review of Week #1 here. 

Week #2 Meal Plan

Monday:  Chili Cilantro Lime Crockpot Chicken
Tuesday:  Leftovers
Wednesday:  Build-Your-Own Taco "Bowls" -- you know, mixed greens, grass-fed ground beef, plenty of vegetables, homemade guacamole, fresh salsa, and homemade taco seasoning
Thursday:  Pasta & "Zoodles" with Baked Chicken Meatballs
Friday:  Wing Night (Yes, they can be made in a healthier way!)
Saturday:  Fend-For-Yourself
Sunday:  Stuffed Pepper Soup

I'm also going to try some Pumpkin Pie Energy Bites.  (Pictured above.) They look and sound delicious!   I also made some homemade "Banola" this morning.  Intrigued?  Check out the link.  YUMMY!

Fact:  ALL of the food that I've been eating IS delicious.  You can't beat that! 

If you have any questions about the 21 Day Sugar Detox, comment below and I'll get back to you.

ALL THE BEST,

Review of My First Week of the 21 Day Sugar Detox .... and Insanity Max: 30!

WHY Am I Doing the 21 Day Sugar Detox?

So, you may or may not know that for the past few years, I've been experiencing what I've come to believe are symptoms of being hypothyroid.  I had a pituitary adenoma many years ago -- it was removed and was benign -- and I also have read that this predisposes me to being hypothyroid.  I have had a few light tests done, and my ranges came back in the "normal range" BUT NOT in the "optimal range". 

So, as I work through finding a new physician who will work with me and my symptoms, I wanted to try to see if changing up my nutrition intake will help alleviate at least some of my symptoms.

I have read that the Paleo diet or the 21 Sugar Detox can be of assistance with symptom alleviation.  And, also with weight-loss. 

So, with the 21 Day Sugar Detox, I am basically eliminating: sugar (in any form, in any amount—no honey, maple syrup, date sugar, no sweeteners at all–not even a small amount in salad dressing), all processed foods, grains, legumes, gluten, and white potatoes.

Make no mistake -- sugar is in EVERYTHING.  So, these things are key:

• Read your labels.  Sugar is disguised as many other ingredients.  Sucrose, dextrose, etc.
• Read up on the program.  Know what you can have and can't have.
• Make a plan.  Research -- I used Pinterest -- tons of recipes that sound good to you and that you can adapt for your family, too.
• Meal-prep!  Since this plan allows for NO processed foods, you need to have food on hand.  Especially for those times you need to grab-and-go.

The ONLY modification I am making for this program is continuing to drink my Shakeology.  This is non-negotiable for me.  It has helped with some of my symptoms, too, and I am not willing to give it up. 

So, to MY REVIEW of the first week (almost) of the 21 Day Sugar Detox:

• It really isn't as hard as I thought it was going to be!  My detox "symptoms" were pretty minimal.  Once I got through the first 1-2 days, I was fine.  I had a dull headache for the first two days.  And, my first night of sleep was pretty horrendous.  Since then, I've been sleeping like a baby.
• I am loving the food.  I don't feel deprived at all.  I've only had a very small craving for additional fruit and a few crackers.  Crackers are my downfall though, so that's pretty standard for me.
• I feel GREAT.  I have more energy.  My skin is clearing up.  My digestive issues are nearly GONE (if you want more "TMI-style" specifics, feel free to message me.  I'll share!)  And -- weirdly -- I glanced at my reflection in the mirror today and the deep, dark circles that I usually have under my eyes were nearly gone.  I'm not sure if that's normal or not?  I'll take it. 
• I haven't gotten on the scale yet.  I am hoping for a bit of weight-loss, but honestly?  The way that I feel is MORE than worth this.

I'm also in my first week of Insanity Max: 30.  Insanity Max: 30 is 30 minutes a day of tough cardio and tabata-style workouts.  One of the best parts?  Every workout has a modifier on screen. So even if you’re just starting out, you can follow the modifier and still get a killer workout.  I modify 90% of the workouts!  And, there's no equipment needed -- all you need is your own body.

I'm eating properly AND getting a great 30-minute workout in.  Talk about treating the body right.  And, feeling GREAT!

If YOU need a REAL-Solution for your health and fitness goals (NOT a resolution!), I would love to chat with you.  Find a workout that works for YOU, personally.  And a nutrition plan that works for YOU, personally!

I also have a FREE 7-Day Clean-Eats Crockpot Challenge coming up.  Free!  Check it out.

Would love to help YOU create YOUR "Success Story" in 2015!

ALL THE BEST,

Your Kids WILL Eat Broccoli with THIS Dish.

Want your children to eat broccoli?  Try this recipe.  My DAUGHTER eats it. She says she likes "burnt broccoli".  (It's not burnt.). The broccoli isn't soft and mushy -- it has a crisp, caramelized taste to it.  It is the ONLY way my kids will eat it (besides raw with ranch dip).

And besides, this recipe is super-easy!  It may seem as if you put a lot of work into it -- when you did not. 

Oven-Roasted Shrimp and Broccoli
4 servings

(21 Day Fix - Approved)

2 lbs. fresh broccoli, trimmed and cut into florets
1 lb. large shrimp, peeled and deveined
2 tbsp. coconut oil (melted and divided)
Salt and pepper, to taste
1 tsp. onion powder
1 lemon (for lemon zest and lemon juice)

Fresh parsley

Preheat oven to 425 degrees.

In a large bowl, combine broccoli florets, salt, pepper, onion powder, and ONE tablespoon of melted coconut oil.  Toss until thoroughly combined.  Pour, in a single layer, onto a large baking sheet that has been coated with cooking spray.  Bake for 10 minutes.

Meanwhile, using the same bowl, combine the shrimp, salt and pepper, remaining melted tablespoon of coconut oil, and the zest from your lemon (save the lemon for its juice).  Remove broccoli from the oven, and add the prepped shrimp to the same pan, along with the broccoli.

Return to the oven and roast all for an additional 10 minutes, tossing once halfway through, until the broccoli is tender and golden around the edges and the shrimp is cooked through.

Remove pan from oven, arrange the shrimp and broccoli on a serving platter, and squeeze your lemon over the shrimp and broccoli.  Top with fresh parsley. 

Done!  And, delicious.  

My family likes this over basmati rice or angel-hair pasta.  I served mine with previously prepared mashed cauliflower.

Enjoy!

(21 Day Fixers, for the Oven-Roasted Shrimp and Broccoli, your container count is: 1 red, 2 greens, and 1.5 tsp.)

If YOU would like to participate in one of my upcoming 21-Day Fix accountability groups (run monthly), please contact me here, or email me directly at chrispechulis@gmail.com.

ALL THE BEST,

A Soup Kind of Day -- Ditch the Can!

Homemade Tomato Bisque is a classic soup that is simple to make and this recipe will have you coming back for more.   SO MUCH better than a canned soup!  Know what you are eating.

Made from ingredients you likely have in your pantry and refrigerator. Comfort food at it’s best.

Homemade Tomato Bisque 

Ingredients

• 2 tbsp. organic coconut oil 
• 1 yellow onion, diced
• 1 carrot, diced
• 2 cloves, garlic, minced
• 32 oz. vegetable broth (no sugar added)
• 1 cup water
• 1 can (28 oz.) whole tomatoes (no sugar added)
• 1 tbsp. tomato paste (no sugar added)
• 1 bay leaf
• 1/2 tsp. onion powder
• 1/4 tsp. red cayenne pepper
• 1 tsp. dried basil
• 1 cup from a can of full-fat coconut milk 
• 1 tsp. sea salt
• 1/8 tsp. ground black pepper
• a couple of dashes Tobasco sauce

Instructions

1. Heat the coconut oil in a large soup pot.
2. Add the onion and carrot and sauté for about 8-10 minutes. Until the onion looks translucent.
3. Add the garlic and sauté a couple more minutes.
4. Pour in the broth, water, tomatoes, tomato paste.
5. Add the bay leaf, onion powder, cayenne pepper, and basil.
6. Cover and cook over medium heat for 30 minutes. Stir a couple of times to make sure it is not sticking.
7. Remove from the heat and let cool.
8. Remove the bay leaf.
9. Now you need to blend the soup. You can either use and immersion blender until it is completely smooth or Use a blender. Blend in batches until the soup is smooth.
10. Return the tomato soup to the pot by pouring it through a sieve.
11. Reheat the soup and add the coconut milk, salt and pepper. Do not bring to a boil or cook too high after the coconut milk has been added.
12. Taste to see if you need more salt or pepper. They can always add a little at the table.
13. Serve and enjoy!

 

 

 

Serving size: 1 1/2 cups

 

Original recipe from which I modified: Vegan in the Freezer

 

ALL THE BEST,

Not So Sweet .....

Meal Plan: Week of 1/5 - 1/11. 

So, with the holidays and being sick with acute bronchitis, my eating has gotten a bit off-track.  Never a good thing.  It is NOT just about the number on the scale.  My body just feels "blech".  Bloated, foggy, and inflamed.  No good!

I've also recently discovered that I am borderline hypothyroid and am experiencing nearly ALL of the classic symptoms.  My first line of attack with this is going to be to eliminate sugar and gluten from my diet and see if that is of help.

That being said, some fellow fitness friends and I are going to do a 21 Day Sugar Detox, virtually, starting tomorrow (January 5th).  Menu-planning will be key!  It always is when feeding a health family, in my opinion. 

There is a ton of info out there on the 21 Day Sugar Detox, so check it out.  Lots of guidelines, recipes, and information ...... free and online, and also there are book(s) available for purchase.

By the way, if you'd like to join us and want some extra support, please let me know!

Anyway, so I've started a new recipe board on Pinterest for these recipes here.  Please be patient with me, as I'm still learning about this program, and may modify slightly for my personal health needs and my family's needs!

This Spicy Turkey Taco Burger recipe (with homemade guac -- of course), is one of our faves!

Here is our menu-plan for the week ahead:

Monday:  Lemon Garlic Basil Chicken
Tuesday:  Leftovers 
Wednesday:  Spaghetti Squash Bolognese (this one sounds SO yummy!)
Thursday:  Spicy Turkey Taco Burgers with Homemade Guacamole [sans cheese]- one of my faves!
Friday:  Skinnytaste's Cilantro Lime Shrimp
Saturday:  Family in town visiting / possible dinner out
Sunday:  Baked Chicken Strips with Honey-Mustard Sauce

If you have done the 21 Day Sugar Detox, I would love to hear about your experiences - both good and bad!  And, any advice that you can offer this "newbie" would be greatly appreciated! 

ALL THE BEST,