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Better in a Bowl?

When looking over my cookbook recipes and the new recipe creations, they are not only full of flavor, but I’ve found that putting a meal in a bowl makes life easier. So here’s a few oldies but goodies AND a few new ones you need in your life.

Loaded Burger Bowl:

This is my latest creation and I just ADDED a new blog post with the recipe.

Simply Rooted Salad:

I needed something light and filling for a late night of work. This salad did the trick! I felt full and satisfied and didn’t have to worry about my body fighting to digest my late dinner while sleeping. (recipe below)

Not Beetin’ Around the Bush Smoothie Bowl

I love this go-to bowl for when I have a little more time in the morning or as a great snack. I top it with some dried fruit (no sugar added) like figs and my favorite grain-free granola.

Sheet Pan Fajitas … in a Bowl

I took my simply flavorful sheet pan fajitas and went low carb. I created this lime-cilantro cauliflower rice instead. (recipe below) It makes these fajitas even easier to eat the next day. Meal Prep WIN!

Better in a Bowl? Better in a Bowl? Print This
Nutrition facts: calories fat
Rating: 5.0/5
( 1 voted )

Ingredients

  • Simply Rooted Salad:
  • 3 medium beets
  • 2 medium carrots or 1 1/2 cups organic rainbow carrots
  • dash of salt and pepper
  • pepitas
  • Drew's Italian Dressing
  • Spinach
  • Lime Cilantro Cauliflower Rice:
  • 2 teaspoons coconut oil
  • 16 ounces of frozen riced cauliflower
  • 1/2 cup full-fat coconut milk (Thai Brand)
  • dash of salt and pepper
  • 1 lime, juiced
  • 2 tablespoons cilantro, diced

Instructions

Simply Rooted Salad

Heat oven to 400 degrees 

Roast beets, wrapped in foil for 50-60 minutes

Add sliced carrots to the pan, sprinkled with salt, pepper and avocado oil and roast for 25 minutes

Compile salad and add fresh pepitas and 1 tablespoon of Drew’s Italian dressing.

Lime Cilantro Cauliflower Rice

Add coconut oil and the riced cauliflower to a large skillet on medium-high heat.

Cook for 5 minutes, adding a dash of salt and pepper along the way.

Add the coconut milk and let simmer for 10 minutes until fully absorbed into the cauliflower.

Add the juice of 1 lime and cilantro and continue to cook for 5 minutes. 

 

1

Loaded Burger Bowl

When I gave up grains, dairy and processed foods a few years ago, I was surprised on what foods I actually missed eating. While I didn’t missed the processed foods, I missed a good juicy burger. And especially today, you can find places that use quality ingredients. But still I know all the sauces are full of sugar and fries high in calories and fat. So why no recreate a burger that I can enjoy throughout the week without feeling guilty?

In my cookbook, I have a BBQ meatball recipe that was inspired by a bun-less burger I tried to make. The problem with that burger was never it’s flavor. It was simply hard to eat… Don’t you feel that way about eating a burger without a bun!?! Completely messy!!!

BBQ Meatballs from Take Back Your Kitchen

A few weeks ago I created another burger with a smashed sweet potato for the bottom bun. Full of flavor once again, it had so many steps to make and was a mess to eat.

Smashed Burger: My inspiration

So I’m learning, that if it’s going to be messy, why not use all those components and make it a salad? Finally, I nailed it! (I’m just realizing I did forget to add the bacon…but clearly I didn’t miss it.)

So enjoy this Loaded Burger Bowl. It will fill you up and help to satisfy that craving without any real guilt. All components can be made during meal prep and complied when you’re ready to eat!

So grab a fork and dig in!

Loaded Burger Bowl Loaded Burger Bowl Print This
Serves: 3 Prep Time: Cooking Time:
Nutrition facts: calories fat
Rating: 5.0/5
( 1 voted )

Ingredients

  • 1 pound lean ground turkey
  • 2 tablespoons chili powder
  • 1 tablespoon paprika
  • 1 tablespoon Italian seasoning
  • 1 teaspoon sea salt
  • 1 teaspoon red pepper flakes
  • 1 teaspoon minced garlic
  • 1/2 cup water
  • Balsamic Onions
  • ⅛ yellow onion, julienned
  • 2 tablespoons pure balsamic vinegar
  • Maple Dijon Aioli
  • 3 tablespoons Greek yogurt
  • 2 tablespoons dijon mustard
  • 2 tablespoons pure maple syrup
  • 1 large sweet potato, peeled and chopped
  • 2 tablespoons Sweet Potato Seasoning
  • PRO TIP: Make a batch to have on hand.
  • Sweet Potato Seasoning (from my cookbook: Take Back Your Kitchen)
  • 4 tablespoons paprika
  • 2 tablespoons cinnamon
  • 1 tablespoon chili powder
  • 4 teaspoons garlic salt
  • 6 cups mixed greens, loosely packed
  • cherry tomatoes, halved
  • avocados

Instructions

Components can be made in advance and much of this will all be timed together, but here are some tips:

  • Double your batch of sweet potatoes and add them to one of my power bowls.
  • Chop all of the components first. Then getting each component baking, simmering and cooking.
  • Place all of your spices in a small bowl first so you can just add when ready.
  • Make the aioli when you’re ready to eat.
  1. Heat your oven to 400 degrees.
  2. Peel the sweet potato and chop into ¼ inch pieces.  Toss on a rimmed sheet pan and drizzle with avocado oil and Sweet Potato Seasoning.
  3. Bake for 30 minutes, tossing halfway through.
  4. Thinly slice, or julienned, ⅛ of the onion.  Place in a skillet on medium-low and add the balsamic and onion slices. Cover and simmer for 10 minutes.
  5. Place the ground turkey in a large skillet pan on medium-high heat. Cook and drain. Add the spices, water, and garlic and continue to bring all the flavors together.
  6. Whisk the aioli ingredients in a small bowl.
  7. When you’re ready, compile your salad. Each salad has about 2 cups of loosely packed mixed greens, a few cherry tomatoes, and ½ a small avocado.
  8. Store components in meal prep containers so it’s ready for your lunch the next day!

Spaghetti Squash Bowls

Another favorite growing up was spaghetti. I loved my pasta and bread but even when you eat those ingredients in moderation, they tend to have hidden sugars. Using spaghetti squash instead of noodles allows you to fill up on the meat sauce and your portion increases. Bonus: you get a serving of veggies.

Found on page 84 of the Limited/Deluxe Editions of Take Back Your Kitchen.

As Seen on SA Live – 3rd Time’s the Charm

A year ago I was connected with the producer of SA Live, a local TV show that brings the community of San Antonio together. At this point I was just starting to write a few of my own recipes and trying to get my name out there. Little did I know that one year later I would be a published author!

SA Live: 1/2/2019

I honestly didn’t think I had it in me then as I am a home cook who has taught myself how to make healthy eating a lifestyle. It was time to dump the fad rollercoaster diets. Now that I’ve adopted clean eating habits, I have balance in my life. I enjoy the occasional meal out but find ways to make flavors come to life with my recipes and still keep it from draining my bank account or adding inches to my waistline.

After my first appearance on SA Live, I started to believe I had something to share. And that’s when it clicked! The recipe ideas kept coming and I continued to better my practice. It takes grit and risk to take your dreams from an idea to reality and I am so thankful for the support and opportunities I’ve been blessed with this last year.

To learn more about my food philosophy, take a few moments to watch these segments from the January 2nd show. Consider how you and those closest to you, can make these small and meaningful changes.

I’d love to hear from you in the comments below:

What is one manageable step you’re going to take this month to create a new healthy habit in your life?

Personally, I need to get my water intake back up! 1/2 of my body weight in ounces is the magic trick. I plan to track my ounces on my monthly habit tracker that is included in my book. Have you got your copy yet? There are so many helpful resources, not just the recipes, to help you finally get off the rollercoaster and take small steps to a healthier you.

Have you got your copy yet? There are so many helpful resources, not just the recipes, to help you finally get off the rollercoaster and take small steps to a healthier you.

5 Easy Switches for 2019

Balsamic Bacon Brussels

When I say bacon, you say…YES! Eating clean doesn’t mean you have to cut out all rich foods, but it does mean you focus on the quality of your food. So when choosing meats like bacon that are high in fat, choose a brand that doesn’t have added preservatives (nitrates), sugars or other variations of corn syrup like Dextrose. I love Hemplers brand and the price is right!

This balsamic and bacon Brussels sprouts recipe is easy to whip up and sure to be a crowd pleaser. In fact, it is perfect for your Thanksgiving day feast! Ready in 20 minutes it can be cooked in the final push. Brussels sprouts used to be a vegetable with a bad rap, but that is no longer the case. These little green veggies are full of nutrients, antioxidants, Vitamin K and fiber.

Serve yourself a helping of this delicious side!

When I created this recipe, I literally had some leftover bacon and my balsamic reduction all ready to go in the fridge. I would recommend making a larger batch of this reduction and using it as a healthier option for your salad dressing! It will save you time and pull the meal together! So cheers to something deliciously easy and may your Thanksgiving be filled with blessing too numerous to count!

With gratitude,

Jenni

Balsamic and Bacon Brussels

Balsamic Bacon Brussels Balsamic Bacon Brussels Print This
Serves: 4 Prep Time: Cooking Time:
Nutrition facts: calories fat
Rating: 5.0/5
( 1 voted )

Ingredients

  • 3 cups Brussel Sprouts, washed, trimmed and halved
  • 4 Strips Nitrate Free Bacon, thick cut
  • ⅛ cup Balsamic Reduction
  • Salt and Pepper to taste

Instructions

Balsamic Reduction

Yields 1 cup

2 cup Balsamic Vinegar

Make a Balsamic Reduction by simmering 2 cups of balsamic vinegar on medium heat for 30 minutes. Set aside to cool. It will reduce to half the amount.

Balsamic Bacon Brussels

Cook the bacon on medium heat for about 2-3 minutes on each side. The bacon should not be fully cooked at this point.

Wash, trim and cut the Brussel Sprouts in half.

Remove the bacon from the pan and place on a few paper towels to drain. Soak up most of the grease, leaving on a little to cook the sprouts in. (These two steps are not only to reduce the oil, but mainly to keep the bacon crispy in the end without making the sprouts mushy.)

Place the sprouts, and a dash of salt and pepper to the pan and cook for about 3 minutes.

Dice the bacon.

Add the balsamic reduction and continue to cook for another 3-4 minutes.

Turn the heat up to high for 2 minutes to blacken the sprouts.

Reduce heat and add the bacon and cook for another 2 minutes.

 

Not a brussel sprouts fan? Try this recipe with fresh cut green beans. Either way, you won’t regret it.

 

Take Back Your Kitchen

It’s always fun to coin a phrase, like my new one:  Take Back Your Kitchen.

But while the meaning is clear in my mind, I recognize it could mean something different to each person that reads it.

I grew up with a family of home cooks. We didn’t eat out a ton, except to West Salem’s best pizzeria; Walery’s Pizza. This is the place where I ironically ordered my famous burger: meat, ketchup and bun. Yep! I was THAT kid. Now if you just lost all faith in my judgment, fear not, I have grown up quite a bit. Life is about balance… so I do enjoy the occasional burger from Hopdoddy and I can make a mean plant based pizza at home. (food allergies are no joke!)

Wallery’s was more than a pizza joint! The arcade was the best!

Needless to say, as I grew older and learned my way around the kitchen, I realized cooking soothed me and allowed my creativity to shine. And the final outcome…oh so delicious!

I was shocked when other people commented on how odd it was to them that I cooked most of my meals. It seemed so taboo within my generation and more so over the last 5 years. But I still don’t understand the fuss of cooking at home. I’ve done the math and it definitely is cheaper. There are thousands of recipes that are guided with videos, pictures and 10 ingredients or fewer. And when chosen correctly, it’s better for your waistline.

So again, what’s the hangup? Lack of knowledge and education on how to make clean eating at home simple, cost and time effective, and delicious!

As a personal trainer, I have seen first hand how WHAT YOU PUT INTO YOUR BODY, aka your diet, directly correlates to your outcomes. I’ve had clients battling with under eating, overeating, and eating the wrong types of foods. So often, people are unaware of their day to day habits. It’s usually those habits that directly link to the overall success of any goal.

What has been the most helpful in my client’s lives is the education on healthy eating habits and tips on small steps to create better ones. With this empowerment of creating one new habit at a time, they have seen total transform in their bodies and mindsets.

3 of my clients came to me with zero physical activity in their lives. Even though they were adding exercise to their new routine and seeing some results, they were frustrated with their overall outcomes after a few months. Once we dug deep into their individual habits;

  • skipping meals
  • double portions of healthy foods
  • lack of the right levels of macronutrients (carbs, healthy fats and lean proteins)

they were able to refocus and the weight and inches began to fall off. Better yet they had more energy, less cravings, higher motivation and overall: MORE LIFE!

Small changes led to incredible results.

She’s made clean eating work for a family of 6!

 

 

 

 

 

 

 

 

 

SO WHY: TAKE BACK YOUR KITCHEN?

Going back to the basics within your mindset surrounding food will change YOU from the inside out. You start to realize that healthy food doesn’t have to taste bad, cooking doesn’t have to be complicated, and eating out doesn’t have to RUIN your hard work.

Creating healthy habits is possible when taken one step at a time, but often the education is needed.

So if any of this relates to you, take a moment NOW to contact me. My at home 3 hour sessions and corporate events are the 1st step for your success!

Healthy habits begin one step at a time.

Stir the pot to make positive changes.

 

My focus is for each individual to find tangible actions they can take to make those small changes that will add up to incredible results.

So contact me so I can create a personalized session just for you!

Are you ready to Take Back Your Kitchen?

Quick Cardio Circuit – As seen on SA Live 1/17/18

Originally posted January 17, 2018 | Jenni Eicher

Sometimes, life happens and gets in the way of your regularly scheduled workout.

And sometimes, it feels so hard to get a routine started.

As I showed on SA Live today, there’s always time for a workout. ALWAYS.

And Remember, my weekly Meal Guides are the KEY to MAINTAINING this healthy lifestyle. It’s not a diet -its a sustainable way to live!

 

So why should you  take the time to squeeze in a workout?

~ When you commit to yourself, you’re more likely to stay committed to other people and goals in your life.

~ Say what?! You don’t want that endorphin high…turning that frown upside down? Exercise is proven to boost your mood!

~ YOU DESERVE IT! Taking time for your health now will positively impact your future.

This circuit is designed to give you a great burn if you have 10minutes or  30 minutes. Please make sure to watch each video carefully, to see each proper posture and option.

Then set your timer and blast your favorite playlist. GET. THAT. HEART. PUMPING!

Post your comments and questions below! Let’s work!

Welcome:

Exercise 1: Backwards Lunge with a Wide Squat

Exercise 2: Standing Oblique Crunch

Exercise 3: Surrenders

Exercise 4: Burpee Shuffles

Exercise 5: Table Top Reaches

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