Sweet Potato Burrito in a bowl (Mason Jar Meal)

 

This week has been one of those there’s not enough time in the day to get it perfect or all done. Or…perfect-er. And I practice what I teach and that is-that is OKAY. It wasn’t my day for photos and NC is infamous for bugs and trying to take photos outside. 😕 But let’s talk about this bowl- it IS perfection. The Sweet Potato Burrito Bowl (jar) has amazing versatility. I can see breakfast, lunch and dinner from it. It’s a fantastic “skillet meal” for the family, literally in MINUTES, and it’s taste is–just divine. AND, it’s a perfect fitness bowl meal for the athlete or gym go-er. This recipe was part of my Rebel Food Nurse webinar series this week, where I taught more than 5 super SIMPLE & QUICK meals- all that can be stored in a mason jar. If you haven’t started prepping in jars yet, male or female, you are wasting more food and money than those who are taking a few extra minutes to just DO IT. One thing I absolutely promise is this- your food will be fresher longer, less waste, and more savings. All food in jars? YES. If it can fit, make it. You can watch my “Getting started” webinar for free here.  If you’re interested in my webinar series of 10 food prep classes, reach out to me. I have a private group in Facebook that contains all of my webinars and am in the process of completing my food prep guide with recipes Ebook.  You will get that for free if you’re part of the Webinar group! 

For this one, I KNOW it will be your favorite and honestly, everything in Sunday’s webinar was beyond amazing in taste and super simple. I keep saying that because, it just WAS. Making healthy FAT BURNING food fuel is simple. The right healthy fats added and the right spices- and👌🏼 it’s perfection. 
For this burrito jar I added to a half quart mason jar: 

1/3 c red onion- chopped small 

1 cup of organic peppers (choose your color preference) -chopped small

1/3 c black beans with fresh minced cilantro

1/4 -1/2 of a medium sized baked sweet potato- diced into chunks

Pre-bake your sweet potato whole, (or slice into chunks, coat in a bit of olive oil – just to moisten, sprinkle with salt and pepper and bake in oven on 375 degrees for 25-30 minutes) 

Layer in jar as so 😘

 

These were made with everything raw EXCEPT the sweet potato – for two reasons. 1. They will store fresh for well over a week. 2. They take literally less than 3 min’s to sauté to done on the stove top. (And YES, you can also precook these and store in a jar)

I warm my skillet on med- high heat. 

Add 1 tsp of organic coconut oil and let heat. 

Add contents of jar (or make larger size jars for family prep!) and sauté for about 3 minutes. I add 1/2 tsp of this Southwest spice. Let me say : This spice is absolutely my FAVORITE, it goes on everything in the world. How to change the flavor from boring to grand? Just add this with a bit of coconut oil, or this spice and organic yogurt and you’re food is HAWT. I’m totally serious. 

I top my finished “bowl” with chopped fresh organic tomatoes, sliced avocado (I fill a half quart jar of fresh tomatoes and another jar full of sliced avocado and store them week long in my refrigerator to add to dishes) and 1 heaping tsp of organic plain yogurt. 

It’s freakin amazing fat burning fuel. 

Add more protein? HECK YES. Do what YOU like. Eating this as is or adding more to this is great. 

Variations: Add a chicken breast, salmon,  fried egg, pineapple, rice, and/or quinoa.   

Please smear your beautiful sweet potato burrito bowl pics all over my Facebook page. I love feedback❤️

Happy prepping. 

Prep ahead. 

Stop eating crap. 

Xo! 

Dori 

Fabulous Fried Rice! MSG FREE and QUICK!

You have to make this one. Food prep staple and PERFECT Friday night

You have to make this one. Food prep staple and PERFECT Friday night “take out” at home.

What’s for dinner!? THIS. Can we just start with MSG FREE and fabulously healthy? NO need to order take out. Who doesn’t love fried rice!? One of the first things I teach in my coaching program is to stay away from what myself and Deedee Shaw (You will hear me refer to her often, as we team coach together) claim as “The FATAL Five” That’s fatal toxins commonly found in most foods on the shelves and in restaurants. They are toxic loads to your liver and are:

1.*MSG*  2.*High fructose corn syrup* 3.Nitrates and Nitrites* 4.*Artificial colors and sweeteners* and 5.*Hydrogenated oils.

So, let’s talk MSG for a minute. It makes things very tasty and is extremely toxic to the liver. What these toxins (and many more) do over time is they create a toxic load on the liver, so much so, that it creates health effects such as fatty liver disease, high cholesterol, difficulty releasing weight, and really, a plethora of other health ailments. MSG also triggers migraines, and is found in most Asian dishes as well as ranch dressings. Friends, let’s talk liver for a minute. Did you know your liver is the FAT BURNING FURNACE of your body? If I can encourage you to do ONE thing for your health, it’s to focus on what makes the liver function better because MANY health results will ensue from focusing on THAT. I will help you. Whether your goal is overall better health, or weight release, it MUST be about the liver. Let me give you an example – you could focus everything you have on working out and “diet”, yet completely missing the boat when it comes to results. Why? If your liver or endocrine system isn’t functioning right, weight release won’t happen, and health issues won’t resolve. READ LABELS. Don’t eat out at restaurants, or do so in a limited fashion, exercise, detox and eat RIGHT.

OH. A word about eggs: They do NOT lead to heart disease. Please friends, as a cardiac nurse, I’m here to tell you, that is garbage. The yolk contains half of the nutrients found in the egg and is healthy. What leads to heart disease is elevated triglycerides and cholesterol primarily CAUSED by high fructose corn syrup and hydrogenated oils intake. HFCS elevates blood triglycerides, causes fatty liver disease, and creates inflammation in the coronary walls which leads to plaque accumulation from inflammation. Hydrogenated oils cause the liver to secrete more cholesterol on top of that. The moral of the story is to learn what to stay away from, learn how to READ LABELS, and food prep healthy food for the week so you will be prepared.

“Take the time it takes, and it will take less time.”

I will teach you how to food prep for success.

Here’s a little secret: Coconut oil makes EVERYTHING taste good. I SWEAR! It’s health benefits are giving to the body. Make it your addiction. It’s a good one.

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I added to this skillet:

2 tbsp Coconut oil

2 c Snow peas

1 c English peas

1 C carrots – chopped

—–Saute until just softened—-

“Scoot” veggies over to the side and add:

4 Organic farm raised eggs. Cook sunny side up:)

Add 4 heaping (ice cream) scoops of organic cooked brown Basmati rice

After the eggs have cooked, add rice and stir all together until egg yolks cook slightly over the mixture. ENJOY. MSG and other horrible preservatives FREE!

*Feel free to replace sugar snaps with oven roasted broccoli and add more rice if you like. Store in a mason jar to enjoy all week long.

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Double Chocolate Power Protein Bars

IMG_0413 (2)   Sooooo these are totally kid approved and a complete “experiment”  that turned out YUMMY! My boys ate a whole pan of these over 2 days. I was a little surprised because they aren’t completely sweet like some other treats I’ve made them. But then again, I don’t make very much anymore with processed sugar, usually it’s maple syrup, honey, or coconut sugar and added protein, and these are no different. A word about protein. It is to weight control what black is to fashion. Simply, if you’re goal is to maintain a healthy weight or release weight, you must be putting in MORE protein daily. Take your weight and half it, that should be you’re daily intake goal, and higher if you’re weight training.  A couple things to understand about why making sure you’re getting enough is this: Protein satiates your appetite. It helps to normalize and regulate blood glucose levels, and when they bounce around and dip, make you feel like a hunger monster. Especially those suffering from adrenal fatigue (commonly have associated blood glucose dips), and O blood types, require more protein and less carbs. O blood types tend to pack on pounds more easily than the other blood types and crave carbs more than most. Now, a word about carbs. You REQUIRE them. This low to no carb nonsense–IS nonsense. Low to no carb diets lead to one thing- CRASHED METABOLISM. Unfortunately, the danger of dieting is completely screwing up your body. And that’s what diets do. If you WANT to rebound in weight gain. go no to low carb. Your body requires healthy whole carbs for energy and to also put the hunger hormones at bay. Starve it of carbs, and as soon as you go back to eating them, you will pack on the pounds and more. Aim for more protein, and personally I LOVE the 40/30/30 (Protein/carb/fat) ratio when it comes to macro’s. BUT, just a word about macro’s. If you’re eating the RIGHT types of foods, moderately exercising, and learn how to portion and eat WELL,  no one should be counting macro’s all day. You don’t require weighing food, counting calories, and low fat, low carb to release weight. Move more, eat RIGHT, and detox. Those are the KEYS to a lifetime of weight release and a body that will love you. OH. And a word about peanut butter and protein powder. First, if you’re suffering from inflammation issues, peanut butter isn’t your best choice. It’s highly inflammatory and another nut butter would be better for you. What is SUPER important is with peanuts you DO want to make sure your peanut butter is organic. They contain a lot of pesticides other wise. Second, I use only Zija’s XMProtein powder. Not all protein powders are alike and at some point I’ll write more on them. Mine contains only 6 pure ingredients. Most of the ones on the market contain so many synthetics, a ridiculous amount of nonabsorbable protein, and laxatives to push what isn’t absorbed through your gut. NOT healthy. Research your ingredients, be a label reader, and purchase from a trusted source.

For the INGREDIENTS I combined 😉

2 c Organic whole oats

1/2 c XMprotein powder in Dutch chocolate

1/2 c organic unsweetened shredded coconut

1/2 c organic peanut butter

1/2 c ground flax (always store ground flax in the freezer)

1/2 c maple syrup or honey

1/2 c unsweetened almond milk

1/3 c dark chocolate chips (I use Ghirardelli’s)

1 tbsp Chia seed

Line 13×9 baking dish with parchment paper (makes removal and nice bar slices easy) Mix ingredients and press contents into pan, these were fairly thin pieces as I made bite sizes for my boys. If you prefer thicker use an 8×8 pan and adjust your cooking time. Bake at 350 degrees for about 20 minutes or until edges are slightly brown. Pull out by parchment paper and let cool. Slice into bars or mini pieces. You can freeze, refrigerate or place mini bites into a jar. Enjoy! IMG_0369 (3)

For my mini people

Mini bites for my mini people:)

Egg and veggie quiche cups to GO!

 These. Are. Supremely. SIMPLE.
Preheat oven to 375 degrees

My ingredients: (You can vary as I will with different veggie combos)

12 fresh farm eggs

1 c chopped organic green pepper

1 whole red onion- chopped finely

1/2 c chopped sun dried tomatoes

1-2 tbsp (I prefer 2) coconut oil (this MAKES them- coconut oil TRANSFORMS eggs and mostly everything, and is a great fat to enhance the protein)

Optional: Add 3-5 drops of hot sauce into ingredients before baking.

Salt and pepper (I like garlic salt best)

Line muffin tins with parchment paper, Or simply use a nonstick spray or muffin liner. Fill each cup 3/4 full. This should make a full 12 quiches exactly. Bake for 10-20 minutes until toothpick comes out clean.

Store in a mason jar! 😉 You can also freeze these and reheat in a toaster oven. (We don’t talk about microwaves here. Radiating your food is NOT healthy. Buy a toaster oven)

Clean chicken zoodle soup: Gluten free

 Wow. We had this for dinner tonight and it was SCRUMPTIOUS! All veggies are chopped using a chop wizard, and the zucchini is spiralized.

Ingredients : 8-10 c chicken broth.  2 c carrots, 1 1/2 c onion. 2 c celery. 3 garlic cloves. 2 zucchini (spiralized). 3 c chopped chicken breast or thigh. 4 Roma tomatoes, chopped.  Fresh parsley. Salt. Garlic salt. Pepper.

I added to my Vitamix:

2 c chicken broth

2 carrots

2 celery sticks

1/2 c onion

1 tomato

3 garlic cloves

Purée together on high until warm. (Makes an “orange” broth. It will be frothy. It’s okay- it will disappear.

Combine puréed mixture into a soup pot and add 8 cups of chicken broth, 1 1/2 c carrots, 1 1/2 c celery, and 1 c chopped onion, remaining tomatoes with 3 cups chopped or shredded chicken (Use baked or grilled breast, thighs, whatever your preference is. For this I used a chicken I had baked, then boiled the rest for soup base.) Bring to boil and simmer on low until veggies are soft.

 I like my soups chunky and my veggies not overcooked!

Add a tsp of Himalayan sea salt, several grinds of a garlic salt mill and pepper to taste. I like to add some fresh parsley and the spiralized zucchini last so that it cooks only to just soft. And serve. Leftovers: store in a mason jar for freshness throughout the week.