The Perfect Summer Dinner: A Grass-fed Burger and Veggies

Summer is all about being outside and firing up the grill. Am I right? But the grilling staples — burgers and hotdogs — can get unhealthy real quick. Here’s a meal that is all about the grill and all about eating good food that’s also good for you.

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I got everything for this meal from Garden of Eve Organic Market out on Long Island. This is a grass-fed burger, garlic pesto, red pepper, yellow squash and zucchini. All it took to make this was the food, some seasoning, the grill and some foil. 

Here’s how to do it:

  1. Take your grass-fed ground beef and separate into sections depending on how many burgers you want to make
  2. Mold each section into a burger shape without over working it
  3. Put a thumbprint into the center of each burger to prevent it from bloating and season each burger
  4. Rinse and chop your veggies
  5. Optional: lightly toss your veggies in a little bit of coconut oil and seasoning
  6. Skip the oil if you want and toss your veggies in some seasoning 
  7. Create a pouch out of 2 sheets of foil (double up!) large enough to fit all your veggies in (this can be pouch or boat-like)
  8. Load your veggies into the pouch and add a little bit of water to the pouch so the veggies can steam (a little water at the bottom of the pouch is all you need)
  9. Seal pouch by pinching and securing the foil
  10. Grilling time depends on your meat and your grill, but generally speaking you can grill your burger on its first side for about 5 or 6 minutes — once the juicing start oozing out, it’s good to flip
  11. On the second side, grill for about 3 or 4 minutes (generally 1-2 minutes shorter than the first side) — always check your burger before eating to make sure it is cooked well enough
  12. Let your burgers sit for 5 minutes before serving
  13. Grill veggies at the same time, on a separate part of your grill, for about 10-12 minutes

Once everything is done and taken off the grill, plate and serve it up with some garlic pesto on top of your delicious burger!

This meal is so fresh, quick and easy to put together. It is a true summertime dish that you don’t have to fear. And of course you’re free to make this dish however you like. If you want to add a bun or something else, it’s your call!

Food is something that fuels us and feeds the cells in our bodies, but it’s nothing to freak out over either. While I prefer to cook like this at home, once in a while I go out and get something amazing like this:

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This is also a grass-fed burger from an amazing restaurant that used wholesome and fresh ingredients in Greenport, Long Island, named Salamander Cafe. If you’re ever in town, I highly recommend it! You also have to get their famous lemonade with mint. Trust me.

Like I said: grass-fed burger with fresh lettuce, green tomato and sweet potato fries. My meal took a while to come out because of some confusion in the kitchen, so they gave me a kale salad with green tomatoes on the house! Amazing. See how you can make indulging good for you? That burger with all the fixin’s is good for the body (grass-fed with veggies) and the soul (because it’s insanely delicious and there’s just an indescribably good feeling that eating an awesome burger gives you), while the kale salad bumps up the good-for-the-body part of the whole meal. 

Restaurant tip: if something goes wrong with your food, try not to sweat it — you might get something really cool out of it on top of feeling good about not getting angry with the staff. Sounds like a win-win to me! 🙂

If you’re going out or cooking at home, don’t sweat it! Think ahead — know what you’re going to do ahead of time. Chris and I set out to Greenport for lunch, and I knew I wanted a burger. I saw grass-fed on the window and we walked in. Knowing what you truly want ahead of time helps you make the best decision while dining out. I also like to save my indulgences for when I go out. I enjoy cooking as healthy as I can at home. Find your preferences, stick to ’em and plan, plan, plan! Within reason, of course. Live for the moment and enjoy as much as you can. But a little guidance never hurts. 

Good food, good tips, good moves, good for you.

xo Kim, Running on Good

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The Perfect Stir Fry Recipe

The Perfect Stir Fry Recipe

For the last two weeks, I have been repeating this perfect stir fry recipe over and over again because it is so good. You can mix it up however you like, but I believe I’ve assembled a medley of veggies that work really well together. There’s an array of color, texture, flavor and nutrients — all areas are covered. I have a few variations, so here’s how I’ve mixed up the perfect stir fry recipe.

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Before you say, “Is that a hot dog?” Yes. But it isn’t what you think. I used either an Applegate turkey hot dog or an Applegate chicken hot dog. I used the natural kind because that’s all my store carries, but they also offer organic. Applegate is an amazing brand with tons of products — hot dogs, deli meats, cheese, bacon, sausage, traditional italian meats, chicken strips, burgers, chicken nuggets, breakfast sausage and corn dogs. I might have forgotten a few. But they have tons of products that are typically very processed and bad for our bodies. Applegate products are uncured, natural, grass-fed, gluten-free, and/or organic. They are minimally processed, humanely raised and contain no antibiotics. They are also going no GMO. So if you are a meat and/or sandwich lover, Applegate is the brand for you. Just think — you can have bacon or sausage with your eggs for breakfast and not feel like you’re harming your body. You can eat these foods and feel good about it. I guarantee Applegate products are in your grocery store. Look in the packaged deli meat section for their sausage, bacon, hot dogs, meats and cheeses. Their other products are typically in the frozen food section (burgers and chicken strips/nuggets). Now back to this perfect stir fry recipe.

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I have a few ingredients that are key to this perfect stir fry recipe and others that make guest appearances. Without further ado,

My staple ingredients: [all organic]

  • Organic refined coconut oil
  • Yellow and green squash
  • Grape tomatoes
  • Carrots
  • Bell peppers — mix up the colors however you like
  • Applegate hot dog (chicken or turkey)
  • Simply Organic Grilling Chicken seasoning [amazing]

The honored guests: [all organic] I typically do 1 green from this list — the broccoli or the spinach

  • Broccoli florets
  • Spinach
  • Feta cheese
  • Black beans

Can we just look at how gorgeous this perfect stir fry recipe is?

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Lately I’ve been really into the black bean and spinach combo. I suggest pairing the broccoli with the feta and the black beans with the spinach. For some reason, those combinations seem best to me. You do not need any sauce for this recipe at all. The coconut oil, meat from the hot dog, and the seasoning all come together to create this amazing flavor. It is truly delicious. And so simple. I walk in the door and am sitting down to eat within 30 minutes with this dish. While cooking, I’ll munch on celery or cucumber slices to keep me from grazing.

All you have to do is:

  1. Scoop about 1 tablespoon of coconut oil into your pan. I use an Orgreenic pan. And set it on medium low heat.
  2. Chop up your squash and carrots while oil melts down (and broccoli if you are using it)
  3. Make sure oil is covering pan and add squash and carrots carefully, try not to splatter on yourself
  4. Chop and dice peppers, tomatoes, and add them to the mix
  5. Stir occasionally to rotate veggies
  6. If using spinach, add 2 handfuls of spinach and wait for it to reduce down
  7. Add in any remaining ingredients: hot dog, black beans (or other beans), and seasoning
  8. Let heat for another 5 minutes, stirring occasionally
  9. After cooking for 15-20 minutes, remove from heat and serve
  10. Optional: top with feta cheese

That’s it! It is so simple. All you really have to do is chop, dice, and stir. It is ridiculously easy and so good. I always recommend putting your squash, carrots, and broccoli into your pan first because they will take the longest to cook through. Bell peppers are next, followed by spinach because it needs to reduce down. Everything else you can pretty much add towards the end because they won’t take as long to cook through. Once everything is in, give it 5-10 minutes and you’re good. I personally like my vegetables to still have some bite to them, so I don’t cook this for too long after everything is in. I usually wait for the tomatoes to soften and make sure the hot dog is in there for at least 3 minutes. Other than that, I don’t worry too much about it and it always comes out great. This is a great and enjoyable way to get in a lot of veggies and nutrients. There is such a variety of color and different types of vegetables. And what’s easier than getting them all in at once? This is by far my favorite dinner as of late because I enjoy making it and feel good about eating it. I hope you try it out and love it too! If so, let me know by using the hashtag, #runningongood, and tagging @runningongood on Instagram. I’d love to see your creations and know what you think!

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

xo Kim, Running on Good

If you enjoyed this post, you may also enjoy this post for Roasted Artichoke Spinach Dip from my blogging friend, Overthrow Martha

Egg Muffins Recipe

The other night, I needed a quick and easy dinner. I tacked on a second workout before leaving work, so when I got home I wanted a no-fuss dinner. Lightbulb! Egg Muffins! Protein, vegetables, and a little coconut oil… perfect.

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This really worked out great. I mixed everything, threw it on the oven, took a shower, waited 10 more minutes and was then sitting down to dinner. No fussing, no 20 minutes cooking in the kitchen, and no grazing around while I starved. I got my shower done, into my PJs, dried my hair a little, and ding! dinner was done. Clearly, these are designed for breakfast, but I like to break the rules of being conventional. Food is food. Eat what is good and what works for you, who cares if it’s a “breakfast food” or “dinner food” or anything else.

You can serve these by themselves, with another vegetable, a side of brown rice/quinoa mixed with mushrooms or if you have kids, add some organic shredded mozzarella cheese into the mix and pair this with a fun smoothie like organic milk/peanut butter/frozen banana and you’ve got yourself a pretty cool dinner! These are super healthy and a time saver.

How to make:

  • Whisk 2 whole organic antibiotic free eggs in a large bowl (# of eggs typically yields # of muffins; I did 2 eggs and got 2 muffins)
  • Finely dice any vegetables you want (tomato, cucumber, broccoli, peppers, kale, spinach, onion, etc.) and add to the whisked eggs
  • Add flavor with organic minced garlic, Real Salt, pepper + any seasoning you enjoy (don’t be afraid of adding too much flavor; less is NOT more in this case)
  • Optional: add organic shredded cheese into the mix
  • Whisk and spoon into muffin tins greased with coconut oil (adds amazing flavor, too!)
  • Bake at 350 degrees F for at least 30 minutes (watch for edges to brown and test with a toothpick)

I drizzled a little organic ketchup on mine and enjoyed every bite. Hope you try these out on your busy mornings, afternoons, or nights! They’re great to play around with because you can truly add whatever you want. Explore, play with your food, and enjoy!

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 learn more and find out what we can do about it! 

If you enjoyed this post, you may also enjoy this post for a delicious egg souffle by my blogging friend, Ribas with Love.

Chicken and Vegetable Stew with Mushrooms and Quinoa

I looove stew. Like really, really love it. It’s been freezing here in New York for what feels like 6 months, so I was pretty pumped to get this stew in the crockpot and have a hot, healthy dinner. And then have leftovers. I don’t have to cook dinner tomorrow night? Sold! Although, I think this stew pretty much sells itself.

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I went off the recipe for my Chicken and Squash with Quinoa and made the following alterations:

  1. Omitted the butternut squash entirely because I had none
  2. Used 4 cups of organic low-sodium chicken broth + 1 regular sized can of organic tomato sauce for the broth (not a jumbo can of tomatoes)
  3. Added about 5 organic potatoes
  4. Added sliced mushrooms (I just broke them into pieces and threw them in, as many as I wanted)
  5. Added a ton of organic baby carrots (almost a whole bag)
  6. Omitted the parsley and oregano and seasoned this with Real Salt, cracked pepper, and dried basil

*Everything else is the same. I cooked it on high for about an hour and a half, then left it on low for another hour and a half.

Both versions are delicious. Stew is so awesome because you really don’t even need a recipe. You could easily throw something together with a broth/base + meat or beans + loads of vegetables + seasoning and you’ve got yourself a stew that, I guarantee you, will taste good. The chicken is out of this world. I’m sorry to the vegetarians and vegans out there but chicken out of the crockpot is just heavenly—tender, juicy, and so full of flavor. The crockpot is the best way to cook any meat, hands down. Organic/grass-fed/local/antibiotic-free meat, of course. 😉

Give this stew a try! It’s as delicious as it is colorful, and what’s better than that? If you like this colorful picture and would like to see more, follow me on Instagram @runningongood [preview available to the left, to the left, everything you own in a box to the left <—- that, ironically, makes a little bit of sense] XOXO

Dinner Basics

When you’re in a rush, a pinch, or a bind and don’t know what to make for dinner, you can never go wrong with an organic quality meat and vegetables. There are endless ways to mix things up. You can choose from: organic grass-fed beef, organic chicken, organic turkey, or fresh fish. Vegetables are best steamed or baked. I love baking vegetables, also known as roasting. Some of my favorites are broccoli, asparagus, and brussels sprouts. Gotta get those greens 🙂 You can also do a mix of a green vegetable and carrots or squash. Here are some examples:

1. Grass-fed Steak and Asparagus

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  • Grease a broiling pan with coconut oil
  • Broil steak for about 4-5 minutes on each side (4-5 mins, flip, 4-5 mins, check steak)
  • Steam or roast asparagus on a baking sheet greased with coconut oil
  • Season to taste (meat and vegetable)

2. Organic Chicken topped with Stewed Tomatoes and a side of Brussels Sprouts

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  • Bake chicken on a greased baking sheet (coconut oil) at 350 for 20 minutes (season how you like)
  • Heat cut up tomatoes in a small pot, stirring occasionally
  • Roast broccoli and brussels sprouts on a baking sheet (greased with coconut oil and season vegetables with Real Salt and whatever other seasonings you like) alongside chicken (can roast vegetables longer than the chicken if desired. I sometimes like to bake my vegetables for up to 30 mins)
  • Serve and drizzle with olive oil

3. Simply Baked Chicken and Brussels Sprouts

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  • Bake chicken, as always with coconut oil and seasoning
  • Roast Brussels sprouts, as always with coconut oil and Real Salt

4. Chicken with Cheese and Squash

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  • Bake chicken same way as always with your choice of cheese on top. Preferably organic cheese. I really like Applegate cheese. They also have deli-sliced-style meats, sausages, and bacon. They’re a great, trustworthy brand. You should be able to find their products in any supermarket or health-food market.
  • Cut and roast squash same way as green vegetables. Can roast everything on the same pan, all for 20 minutes.

Always use quality meat and try some seasonal vegetables. You can get a list of what produce is in season in the ‘What’s in Season?’ category to the left <—. Explore, experiment, enjoy! 🙂

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

xo Kim, Running on Good

If you enjoyed this post, you may also enjoy this post for a delicious Chicken with Chorizo Sausage and Sweet Potatoes by my blogging friend Overthrow Martha.

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                                  IMG_2565
  6. Spread cashews on the other half of the baking sheet                  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 done 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. This was like homemade Thai food 🙂 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, please 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 Body (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