Marinate strawberries in balsamic vinegar.
Mix of baby salad greens
Add marinated strawberries
Slice a bit of mango
Pecans
Feta Cheese
Sliced red onion
STRAWBERRY BALSAMICO DRESSING
1 Cup strawberry juice (use a juicer and whole strawberries)
1 Tbl strawberry pulp (get from the juicer or crush a few, or throw a few in a blender to get pulp)
1/4 cup balsamic vinegar
Mix together and shake well before use.
3 eggs
1 cup olive oil
1 cup honey
2 cups zucchini
2 tsp baking powder
2 tsp salt
2 cups almond meal flour
1 cup chopped walnuts
Preheat oven to 350 degrees. Beat eggs and add oil and honey, beat until thick and mix in zucchini. In a separate bowl add almond meal, baking soda, baking powder and walnuts. Mix dry ingredients with the wet. Pour into 2 greased loaf pans and bake approx. 1 hour.
Sorry to disappoint you, but, in my opinion, if you are trying to eat healthy this is one of the worst places to eat. Is the food delicious, well, I can’t say no to that, I used to love this place. But, since eating healthier, my taste buds have changed and now I don’t feel the same about it’s taste.
Why do I say this is not a place that should be frequented by a healthy eater? The meals are VERY high in sodium,(click here for a link to the sodium content in their meals) they are full of carbs, rich sauces, pasta and bread. Read it carefully too, because, they list some items and then list the sauce separately. In some case you will need to add the sodium content of the sauce to the plate item. Even the salad is high in sodium, the soups very high as well. So it’s a fail in my eyes.
Okay I have to admit, yes, eating and prepping home-cooked healthy meals are your best option for weight management and healthy living. But, let’s be real, sometimes after a long day or a very long week, dining out is just what you need.
I am going to start a series and feature one or two chain restaurants each day. What I will do is check their menu and let you know what you can eat while there and remain true to eating PALEO as possible.
Dining out does not mean that you don’t have healthy choices. Let me help you figure out a better way to eat healthy while dining out.
#1 when ordering salad, ALWAYS, ALWAYS, ALWAYS I can’t stress enough did I say ALWAYS ask for OLIVE OIL and vinegar. If they don’t have olive oil, I’d leave, LOL. Not really, but I would not order the salad because if they do not have olive oil they will bring you a regular vegetable oil or canola oil to the table and that stuff is POISON! I have in the past actually carried a tiny bottle of my own natural organic olive oil in my purse and brought it out if they tell me they do not have olive oil. The only problem with that is if it leaks, like mine did, it makes a mess. But, if you plan to go out it wouldn’t hurt to have a small bottle in a zip lock kept in your purse just in case.
The reason I say this is because most commercial salad dressings contain HFCS (high fructose corn syrup) or sugar and other toxins.
#2 IF you order something that has butter on it ask the wait staff taking your order if the chef truly uses REAL BUTTER!! Yes, you do have to specify, most restaurants will have a fake liquid oil with butter flavoring that they try to pass off to you as butter. It’s a disgusting chemically flavored agent that is not good to be ingesting, just trust me. If they can’t really specify if it is real butter and not margarine or some other unknown, then tell them to forget the butter.
I will send out drip emails and feature one or two restaurants about twice per week. Of course they will be saved on here and you can always refer back to this page when you plan on going out.
Enjoy!
Here are a list of some restaurants and my picks for healthier menu choices:
PF CHANG‘S
I fyou don’t see your favorite place on here, comment and ask me to add yours!! I always love trying new places and looking at their menus.
If you are on my email list be looking for an extra email each week for the next 10-12 weeks as I feature what you can eat at local and National chain restaurants and still stay within the guidelines of healthy eating! I am excited about this series I am going to be doing because let’s face it, we get tired of cooking and some days we are just plain tired and going out sounds so easy. Who doesn’t like easy.
This week is all about soups, chili and stew. Baby it’s cold outside and what better way to warm up than with a hot tasty bowl of soup, chili or stew. Although the recipes do not call for crock pots this week, you can cook any of these using a crock pot, just remember to brown any meats first before adding them to the crock pot.
#1 I am sure we all made a resolution for 2016, have you kept it or broke it already? Don’t worry and attempt at getting healthy is a step forward. If you fail, guess what there is a new day and you can start again, but the important point is to remain determined and keep trying.
#2 REMEMBER this – it took you 5, 10, maybe 15 years to pack on all the extra weight you carry. SO, that being said, DO NOT expect it to go away in a few weeks or even a few months. It could take up to a year to lose unwanted pounds in a safe manner that does not require surgery. Keep trying and don’t give up.
2 Tbl olive oil
2 large sweet onions
3 poblano peppers stemmed, seeded and diced
5 garlic cloves diced
1 tsp salt
4-5 lbs beef chuck cut into 2 inch cubes
2 bay leafs preferably fresh
2 cinnamon sticks or 1 drop Young Living Cinnamon essential oil
1/8 tsp ground cloves or 1/2 drop Young Living Clove essential oil
1/4 C ground New Mexico Chili powder
1 Tbl plus 1 tsp ground cumin
12 oz of amber or bock beer
8 C beef broth
Mexican Style Crema or sour cream
1 med red onion diced
3 tomatoes chopped
1/3 C fresh chopped cilantro
DIRECTIONS
In a large skillet heat 1 Tbl olive oil and over med heat add the sweet onions and saute until translucent and soft, add the poblanos and continue to saute and reduce heat in order to not brown the onions. Add the garlic and salt and cook an additional 5 mins. In a dutch oven or large pot with a lid add 1 Tbl olive oil and brown the beef cubes on all sides until crusty. Remove the beef to a plate. Return everything to the dutch oven and add the rest of the spices, cook and stir until they form a thick paste on the meat. Watch carefully and do not scorch the spices. Add beer to deglaze the pan, and simmer until reduced and meat mixture is thick. Add beef broth and reduce heat to low, simmer for 3 hours, stirring occasionally.
When done remove about 2 cups of the beef and shred with a fork, return to dutch oven and stir, this will help to thicken chili. Serve with a dollop of sour cream and some of the chopped tomato, onion and cilantro.
20 medium to large ripe tomatoes or more if desired
2 cans chicken broth or your own homemade broth
1/2 C butter
1 Tbl olive oil
1 C finely chopped onion
1 C finely chopped celery
1 C finely chopped carrots
1/2 C finely chopped red, yellow or orange bell pepper
1 tsp or more of salt to taste
2 tsp ground black pepper or one drop Young Living Black Pepper essential oil
2 tsp dried or fresh basil or 2 drops Young Living Basil essential oil
1 C flour
3 TBL tomato paste or more to desired taste
3 tsp chicken bullion granules
1 C heavy cream or evaporated milk
Using the essential oils in your cooking really makes the meal “POP” it is not necessary, but, if you have them handy use them for a great tasting meal sure to please.
NO RETAIL STORE OILS PLEASE as I cannot guarantee their safety and purity for ingestion.
DIRECTIONS
Core tomatoes, chop into 1 inch chunks and place them along with their juice in a large stockpot. Add 12 oz chicken broth and bring to a boil. Lower heat, cover and simmer until tomatoes are soft. Allow mixture to cool slightly and pour mixture through a large colander or sieve, press with a wooden spoon to get out all the liquid possible. Discard seeds and peels. You should have about 3 1/2 quarts of liquid. In another stock pan heat oil and butter. Once butter is melted add the onion, celery, carrot and peppers, and saute until soft, about 5 mins. Add salt, pepper and basil and saute another 5 mins. Reduce heat to low and gradually add flour, stirring to make a thick paste. Slowly add 1 quart of tomato liquid stirring until smooth. Stir in tomato paste and remaining liquid, and another 12 oz chicken stock and chicken bullion. Simmer for 1 hour stirring occasionally. When ready to serve, remove from heat and stir in the cream. Taste to adjust the seasoning if needed.
Make a big hearty salad to go with this!
1/2 pound ground beef
1/4 pound ground turkey
1/2 C diced onion
1 clove garlic
1 slice PALEO bread
1/4 tsp salt
1/4 tsp ground pepper
3/4 tsp of your favorite herb mixture
3 TBL milk
8 C beef or chicken broth
1 can small white beans drained
1 large carrot diced
3 C kale or more to taste, cleaned
Heat oven to 350 degrees. Combine beef and turkey with 1/4 C onion, garlic, salt, pepper and 1/4 tsp of spice mixture in a large bowl. Add milk and bread in a separate bowl to moisten bread, add to meat mixture. Make 1 inch meat balls and place them in a single layer on a lined, rimmed baking pan. Cook approx 20 mins, drain excess grease from pan. Combine broth remaining onion, white beans, diced carrot and remaining 1/2 tsp of spice mixture in a large stock pot over med to high heat. Bring to a boil, add meatballs and chopped kale. Reduce heat and simmer for 15 minutes, until vegetables are cooked to your liking. I personally do not add the kale until right at the end, I like mine a bit firm.
I am going to grab a recipe out of the past and add a link here. this was so delicious I think I will throw it in again. Click here to get it! Enjoy!
DIRECTIONS
Drain clams through a colander into a bowl, reserving liquid and clams. Combine clam liquid and clam juice.
Add onion, celery, and garlic to pan; sauté 8 minutes or until tender. Add clam juice mixture, potato, and next 4 ingredients (through bay leaf); bring to a boil. Cover, reduce heat, and simmer 15 minutes or until potato is tender.
Combine milk and flour, stirring with a whisk until smooth; add to pan. Stir in clams and half-and-half. Cook 5 minutes. Discard bay leaf.
Serve with a hearty veggie salad or a side of roasted or steamed broccoli.
PRODUCE
5 Onions
1 Red onion
3 Poblanos
1 Bulb of garlic, you will need 12 cloves this week
Fresh Bay leaf or dry if preferred
23 Large ripe tomatoes
Cilantro
Celery
Carrots
1 Red, Yellow or orange bell pepper
Fresh Basil or dried
Kale
3-4 White fleshed sweet potatoes
Fresh Thyme or dried
Parsley
1/2 lb fresh green beans
Don’t forget lots of veggies for salads like mushrooms high in vitamin D, cucumbers, avocados for healthy fat, radishes, cherry tomatoes, baby greens, fresh baby spinach, nuts like walnuts and pecans.
Add plenty of fruit on the list for snacks and breakfast
Nuts are always good for snacking
Add zucchini, broccoli, asparagus, butternut squash, spaghetti sqaush and more for delicious sides.
OILS/SPICES
Olive Oil
Salt
Pepper
Paprika
Balsamic Vinegar
2 Cinnamon Sticks
Ground Clove
New Mexico Chili
Herb Seasoning Mix
Bay leaf (if not fresh)
Thyme (if not fresh)
Basil (if not fresh)
MEAT
4-5 lbs beef chuck
1/2 lb ground beef
1/4 lb ground turkey
2 lb cubed beef
DAIRY
Sour Cream or Mexican Crema
Real Butter
Milk
Half & Half
Heavy Cream or 1 can evaporated Milk
MISC.
4 – 6 1/2 oz cans diced clams
1 sm can white beans
12 oz amber or bock beer
10 C beef broth
10 C chicken broth
Chicken bullion
Almond meal flour
1 small can tomato paste
Paleo bread
Containers for freezing leftover meals for later
Don’t forget personal products (I make all of my own, check some of them out here), paper products, foil, etc. Cleaning products ( I use one product called Thieves Cleaner Concentrate for ALL my cleaning and even laundry, check it out here) Buy Thieves Cleaner here.
If you would like to try cooking with essential oils you can purchase them here I can only recommend Young Living essential oils as I know the purity and safety for ingesting them. Other retail grocers or pharmacies carry a lot of synthetics and I do not know the quality, nor the safety of them. Essential oils can vary in strength and quality, please read labels and I am not responsible for any other brands you buy/use.
In a food processor/chopper or blender place 2 garlic cloves, 1/2 cup parsley leaves, 1/4 cup mint leaves, and 1/2 tsp. salt in a food processor until smooth, stopping to scrape down sides as needed. With processor running, pour oil through food chute in a slow, steady stream, processing until smooth. Smash remaining 6 garlic cloves, using flat side of a knife.
Pour water to a depth of 2 1/2 inches into a large skillet over medium-high heat. Add smashed garlic, 1/2 bunch fresh parsley, and lemon slices; bring to a boil. Add salmon fillets; return liquid to a boil, reduce heat to low, and simmer 7 to 10 minutes or until fish flakes with a fork. Remove salmon from skillet; discard liquid in skillet. Serve salmon with garlic-parsley mixture on the side. Garnish with lemon slices.
Serve with a side of asparagus, or steamed artichokes, maybe your own favorite slaw recipe.
Ingredients
1. Place 1 oven rack 5 inches from heat; place a second rack in middle of oven. Combine Parmesan cheese and paprika. Season fish with salt and pepper.
2. Preheat oven to 450°. Heat butter in a broiler-safe 13- x 9-inch baking dish in oven 8 minutes or until butter is melted and beginning to brown. Place fish in hot butter, skin sides up.
3. Bake at 450° on middle oven rack 10 minutes. Carefully flip fish, and baste with pan juices. Sprinkle with lemon juice and Parmesan cheese mixture. Bake 5 more minutes or just until fish flakes with a fork. Remove from oven; increase oven temperature to broil.
4. Broil fish on oven rack 5 inches from heat 2 to 3 minutes or until bubbly and golden brown.
5 Qt or larger crock pot needed for this recipe
INGREDIENTS
5 lb brisket trimmed with 1/4 fat, scored
3 TBSP olive oil divided
1 tsp sea salt
1/4 cup smokehouse maple seasoning rub, by McCormick Grill Spices
1 C chopped onion
2 cloved garlic, minced
4 chipolte peppers in adobo sauce, canned in the Hispanic foods section
18 oz BBQ sauce (here is my homemade)
12 bottle stout beer
DIRECTIONS
Rub beef with 1 TBSP olive oil, sprinkle with salt, rub with seasoning and let stand 10 minutes. Heat remaining 2 TBSP oil in a large skillet over med heat. Place brisket in skillet and cook 4-5 minutes on each side until browned. Place garlic and onion in 6 Qt slow cooker. Place brisket over onions. Whisk together peppers, BBQ sauce and beer. Slowly pour into slow cooker over brisket, careful not to remove rub and spices from brisket. Cover and cook on low for 7 70 8 hours or until tender. Remove cover and let stand in slow cooker for 20 minutes. Remove brisket to platter and cut cross grain into thin slices. Return slices to slow cooker and spoon juices over meat.
Brisket goes great with a hearty slaw or pickled peppers and onions, or steamed green beans and carrots.
Ingredients
4 lb chicken wing pcs
1/4 C honey
1 C garlic green onion teriyaki sauce – Kikkoman Brand in the Asian section of the store
3 TBSP grated fresh ginger
3 TBSP fresh lime juice
1/2 tsp lime zest
3 cloves sliced garlic
OPT: Sesame seeds, sliced green onions and red chili peppers
DIRECTIONS:
Preheat broiler with oven rack 3 inches from heat. Lightly grease rack and pan of a broiler pan . Place wings on rack in broiler pan. Broil 14 minutes or until browned. Lightly grease a 5 Qt. slow cooker, transfer wings.
Stir together honey and next 5 ingredients in a small bowl. Pour honey mixture over wings, cover and cook on low for 4 hours.
Garnish with sliced red peppers, sliced green onions and sprinkle with a few sesame seeds if desired.
Great side suggestions is cilantro lime brown rice or steamed carrots and broccoli or both!
If you don’t like thigh meat you can use white meat. I personally like the sweet juicy taste of the thigh meat.
Ingredients
3 lb chicken thighs
1 tsp salt
1/2 tsp pepper
2 TBSP oil divided
1 large onion cut vertically
1/4 C apricot brandy
1/4 C honey
2 TBSP Dijon mustard
1/2 C chicken stock
6 oz dried apricot halves
1 TBSP cold butter
OPT: Garnish of fresh oregano or thyme
DIRECTIONS:
Season chicken with salt and pepper. Heat 1 TBSP oil in a large skillet over med heat until simmering. Add half the chicken and cook until browned on both sides. Repeat until all chicken is browned. Transfer to 5 Qt slow cooker. To the same skillet add the onions and cook until tender and golden brown. Add brandy and stir occasionally to loosen particles from bottom of skillet and liquid is almost evaporated. Add the onions to the slow cooker. Whisk together the honey, mustard and chicken stock. Pour over onions and chickens in the slow cooker, cover and cook on low for 4 hours or until chicken is tender, add the apricots about two hours into the cooking process.
Remove chicken pcs to a plate and pour juices from the crock pot through a strainer into a small saucepan. Bring juice to a boil over med heat; reduce and simmer until sauce is reduced to about 3/4 C. Whisk in cold butter and serve sauce with chicken.
OPTION: Garnish with fresh sliced green onions or a few sprigs of thyme or oregano, maybe a basil leaf or two. Remember to make your food look pretty and it will taste even better!!