15 Minute Scrambles

I’m all for quick and easy meals, especially when it comes to dinner. I often make some kind of “scramble,” sometimes with eggs and sometimes without. It’s always good to have protein with your meal, and these two scrambles have protein, healthy fats, and vegetables for a balanced meal; one with eggs and one without.

1) Mexican Scrambled Eggs

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  • 2 organic eggs (protein, healthy fat)
  • bell peppers
  • baby spinach
  • black beans (protein)

Scramble eggs in a pan with coconut oil/ghee/coconut ghee, spinach, and bell peppers. When it’s just about done, add the beans to warm them up. Pairs well with hot sauce or organic ketchup.

2) Greek Scramble

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  • chickpeas (protein)
  • bell peppers
  • baby spinach
  • black olives cut into halves (healthy fat)

This scramble is egg-free and easier than an egg scramble. The clean up is easier, you don’t have to wait for the eggs, and it’s more filling. I threw everything into a pan and waited for the spinach to be thoroughly heated. I drizzled this with some olive oil after it was removed from the heat. And if you like cheese, you can always add feta. This may be my favorite scramble that I’ve made because I love Greek style food and the style really comes out in this dish with the black olives.

I love scrambles because they’re quick, easy, and you get an array of colors, tastes, and nutrients. They are almost like a stir-fry but without sauce. I always dress mine at the end to use only what I really need to get some extra flavor. Other foods that are great for scrambles are:

  • any vegetable, cut or diced if needed
  • mushrooms
  • any kind of beans
  • diced meat, chop meat, chunk tuna
  • rice
  • quinoa

Scrambles are also a great way to experiment and have fun with food. You can easily cook up something homemade and delicious that you can feel good about and be proud of.

Good food. Good tips. Good moves. Good for you.

xo Kim, Running on Good

Is there an organic egg shortage? Read this article by my blogging friend, Lindsay Dahl, to find out more and what we can do about it!ย 

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Classic, Primal, Dark Hot Chocolate

Cozying up by the fire, the Christmas tree, or with a good book can be the best thing on a cold winter’s day or night. And what’s cozier than hot chocolate?

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Photo courtesy of Eating Evolved

When I think of winter, I think of hot chocolate. I loved it as a kid and love it now. However, I rarely ever have it because store-bought hot chocolate is pure junk. I’ve made it with raw cacao powder, but somehow the pros always do it better. Thanks to Danielle Walker and her Against All Grain Instagram account, I stumbled upon Eating Evolved: the Primal Dark Chocolate Company. This company is like winning the chocolate lottery for every health-conscious chocolate lover out there. They have baking products, gift boxes, hot chocolate mixes, coconut butter cups, primal dark chocolate, and dark chocolate truffles. Is your mouth watering yet? If not, look for yourself and start shopping here.

They have a few hot chocolate mixes: classic hot chocolate, aztec hot chocolate, and mocha hot chocolate. The classic hot chocolate is made with:

  • organic cacao powder
  • organic maple sugar
  • 72% organic dark chocolate (organic cacao, organic maple sugar)
  • Madagascar ground vanilla

That’s it! No scary ingredients, nothing artificial, no soy, and nothing processed. Jackpot! Plus, a jar costs $9.99. I wish I discovered this earlier. I can’t wait to order a jar and try it out. If you’ve been missing your hot chocolate because you can’t find a trustworthy kind, now you have it! Your prayers have been answered.

10 Minute Total Body Workout

Pressed for time and can’t make it to the gym? We’ve all been there. I’ve been there a lot. I’ve seen a lot of posts on Pinterest on fast total body workouts. So I decided to put together one of my own:

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I highly suggest warming up your body for about a minute before you get started. You can do this by jogging in place, doing some side-to-side shuffles, or jumping jacks. You can do this routine once or twice through. I usually warm up, do the routine, jog in place/do high-knees/jump imaginary rope for a minute, do the routine a second time, and cool down by jogging in place slowly. This takes me roughly 20 minutes all together. It helps to have something structured like this to do at home when you don’t have a lot of time. It cuts out travel time, and you can jump right in the shower when you’re done. We can all sacrifice 10-20 minutes to fit in some exercise, and you’ll feel much better afterwards ๐Ÿ™‚

*Disclaimer: Consult your physician before changing your physical activity or beginning a new fitness program. You should be in good physical condition before performing the exercise. Participating in this or any other exercise affiliated with Running on Good includes risk of possible injury. By engaging in this or any other affiliated exercise routine, you agree that you do so at your own risk, are voluntarily participating in these activities, and assume all risk of injury to yourself.

Honey Roasted Cashew Quinoa

Last night I was in dinner heaven. I was able to prep, cook, and get my dinner on the table in 30 minutes, and it was the best dinner I’ve made in a long time: Honey Roasted Cashew Quinoa.

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Honey roasted cashews are sweet and nutty, satisfying everything food is meant to satisfy: your mouth, your body, and your brain.

This meal is also very versatile; you can substitute different nuts or a seed if someone has a nut allergy (pumpkin seeds would be great), another vegetable, and another base: brown rice, chicken, quinoa pasta, brown rice pasta, or do both: brown rice and chicken. Or if you’d like to turn this into a side, skip the quinoa and just make the vegetable and nut or seed mixture to serve as a side to baked chicken. You could bake chicken breasts in coconut oil, like in the previous post, and serve it with the honey roasted cashews and broccoli.

This was made with simple ingredients, was fast and easy to put together, and tasted like I spent a lot more time cooking it than I actually did.

Ingredients:

  • 1/4 c Quinoa
  • Broccoli florets
  • Raw cashews
  • Coconut oil
  • Pure honey
  • Real Salt
  • optional: another spice/flavor; I did a pinch of pumpkin pie spice

Procedure:

  1. Preheat oven to 350 F
  2. Bring quinoa to a boil in 2/3 c water and let it simmer on low-medium heat
  3. Lightly grease a baking sheet with coconut oil and place broccoli on one half of the baking sheet
  4. Pour about a tbsp of pure honey into a small dish, like a small pyrex, and add a pinch of pumpkin pie spice or other spice and a pinch of Real Salt
  5. Add raw cashews to the honey mixture and toss until fully coated ย  ย  ย  ย  ย  ย  ย  ย  ย  ย  ย  ย  ย  ย  ย  ย  ย IMG_2565
  6. Spread cashews on the other half of the baking sheet ย  ย  ย  ย  ย  ย  ย  ย  ย IMG_2567
  7. Bake broccoli and cashews at 350 for 15-20 minutes (or until the edges of your broccoli start to brown)
  8. Keep an eye on the quinoa, stir occasionally and remove from heat when water has boiled away; careful not to burn; plate when doneย IMG_2569
  9. When broccoli and cashews are done baking, remove from the oven and mix them all together, coating the broccoli and cashews in the hot honey on the panIMG_2571
  10. Add to the plated quinoa and enjoy!

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Mmmmm.ย This was like homemade Thai food ๐Ÿ™‚ It’s balanced with good carbs, healthy, fats, and protein so you are covered nutritionally, and the combination of flavors are perfect. I really hope you give this recipe a try because you will not regret it! And with a meal this balanced, sweet, and delicious, you won’t even be thinking of dessert; you may actually be thinking of this meal for days. If you’re in a dinner rut, this will quickly pull you out!

Stay safe and healthy, xoxo

Simply Juicy Baked Chicken

Want to bake the juiciest, most delicious chicken and do it all (prep and cook) in 30 minutes? Just use coconut oil!

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PLEASE ditch the can of cooking spray. PAM, canola oil, or any other vegetable oil is no good. They are highly processed and do not help your body in any way. For safe and delicious cooking, use coconut oil. You could also use palm oil. Olive oil is another fabulously healthy oil, but should never, ever be heated. Heating olive oil causes it to go rancid, making it easily susceptible to oxidative damage, which means it can produce free radicals in your body. If you’re saying, “What?! Olive oil is good for you!” you are correct, but it is only meant to be used at room temperature. So, please, pleaseย STOP cooking, baking, frying, or any other type of cooking that you do with olive oil. Free radicals are the seeds for disease. Eat your vibrant fruits and vegetables to get your antioxidants and stop cooking with olive oil. NOW.

Now that you’re only buying extra-virgin olive oil, using it at room temperature, and extra-virgin non-refined cold-pressed coconut oil, to use for all types of cooking, we can get back to this delicious chicken….

What you need:

  1. Organic, lean chicken (I used tenders)
  2. Extra-Virgin, cold-pressed coconut oil
  3. Choice of spices (I used black pepper and oregano)

Procedure:

  • Lightly grease a baking sheet with coconut oil (I scoop out about a tsp and rub it on the pan with my fingers)
  • Rinse and place chicken on the pan
  • Season it with your spices
  • Bake at 350 F for 25 minutes

Done! It is so simple, and I promise you the coconut oil makes your chicken taste better. I’ve never had a dry piece of chicken when cooking it this way. It is amazing. I got a Facebook message yesterday from someone who tried it and loved it! Her husband “was amazed” at how she cooked the chicken, and she did nothing different except use coconut oil. I’m telling you, try it! My mom is now hooked on it, too. She also likes to rub the oil into her hands because she has insanely cracked skin. There are so many uses and benefits of this amazing oil!

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If you would like to read more about the dangers of cooking with olive oil and free radicals here are two articles that get the point across pretty well:

  1. “The Ugly Truth About Vegetable Oils” Thank Your Bodyย (scroll down to the header: “Good Fats for Cooking”)
  2. “How Antioxidants Work” WebMD

The smoking point and cooking with olive oil topic is very controversial. I would rather be safe than sorry, so I never cook with olive oil. I prefer to use coconut oil and palm oil. If you are interested in looking into these oils, a very good brand is Nutiva. Here are the links to some FAQs:

  1. Coconut Oil FAQs
  2. Red Palm Oil FAQs

Stay safe and healthy, xoxo