Done With Dukan

Happy Almost Weekend!

This week marked the beginning of a new diet. The Dukan diet was super easy but also not terribly interesting. I think that is in part because I did not take it too seriously. I apologize but it was like any other elimination diet, if you think too much about it you just get hungry. So I am moving on to a more inclusive, more mainstream diet.

I am currently exploring a month as a Pescatarian. This means I am staying away from meat but still free to eat fish. I am also including eggs in my OK list but limiting my cheese intake. I have found while exploring different diets this year that cheese and I have a love/hate relationship. I adore it, it does not always love me. However! HUGE news for the lactose intolerants out there. I read an article this week that stated the longer the cheese is aged the less lactose it has. Like most articles that say things like “drinking wine every day is good for you” and “calories don’t count in the bath tub” I am going to use this to my advantage and occasionally indulge in super aged cheese with hopes it won’t hurt me like its younger counterparts.

Another amazing discovery this week was my garden finally producing baby hot peppers! While my short lived green thumb has been foiled by this wild Summer weather, I am extremely happy to have salvaged what I could. I immediately chopped them up into a guacamole and used it to top not only the amazing power bowl below but also a sweet potato. I am all for the spicy/sweet balance in meals.

This power bowl is a response to a weekend of indulgence. So while my liver and my body are in recovery mode I wanted to eat something that would get me back on track. Low carb/no meat is the name of the game. Cauliflower rice, spiced and roasted brussels and butternut squash, spinach, guac, and lemony tahini (1-2 tbsp. of Tahini + 1 Lemon, mix to desired consistency) made for the perfect well rounded meal. While I only had enough guac for the first night, the next day I used cumin black beans and the bowl was just as delicious.

Spicy/Sweet Power Bowl

  • Prep Time: 10m
  • Cook Time: 25m
  • Total Time: 35m

Ingredients

  • 2 cups cauliflower rice
  • 2 pinches salt and pepper
  • 1 teaspoon turmeric
  • 1 teaspoon paprika
  • 1/2 tablespoon cumin
  • 1/2 tablespoon chili powder
  • 1 pound brussels sprouts halved
  • 1 butternut squash diced (can buy already cut)
  • 2 cups fresh spinach
  • 1 tablespoon Olive Oil

Instructions

  1. Heat Oven to 400 degrees
  2. Toss squash and brussels in olive oil and spices
  3. Spread on baking sheet and cook for 20-30 minutes until tender
  4. In the mean time you can plate your "rice" and spinach in two bowls. I did not heat my cauliflower through but it would be tasty that way as well
  5. Top with veggies when done and keep as is for just a sweet bowl or add spicy guac, sriracha, or lemony tahini to mix it up.
  6. Enjoy!

How do you get back on track after a weekend of indulging?

Let me know your thoughts on this bowl!

-Katie

The One With The Summer Cold

Hello All!

By the name of the post you can figure out two things. The first, i’ve been watching too many Friends episodes on Netflix. The second, I have a head cold at the worst time of the year.

I brought this on myself guys. I celebrated a bachelorette party last weekend and I scoffed at Airborne, I did not properly hydrate, and I did not eat well. When I say I did not eat well I mean there is not a chip, dip, or pizza bagel bite left in Clearwater, Florida. That may be a slight exaggeration but it sure felt that way. Needless to say when I got home in the early hours of Sunday morning I was not feeling my best. Combine that with the recycled air on the planes and I was a goner. I went grocery shopping Sunday afternoon with one goal in mind; light, stuffed up nose friendly, summer, vegetables.

In the middle of my chips and dip haze I did encounter a phenomenal blackened grouper taco. I figured it fit the bill of what I was looking for this week to heal my body and decided to make it a taco bowl instead. In the spirit of getting back to normal I also withheld rice but it would have absolutely been awesome in this dish. I also subbed rainbow trout because that is what looked best in the store.

I made a mango/avocado salsa to top the fish and laid it on a bed of cumin black beans and broccoli slaw from Trader Joes. While this meal was amazing the lunch the following day was off the charts. I subbed the slaw for a baked sweet potato. The sweet potato complimented the salsa and fish ridiculously well. So basically, start with the fish, black beans, and salsa and go crazy from there.

Mango Avocado Salsa

Perfect with chips or on top of fish

  • Prep Time: 10m

Ingredients

  • 1 avocado
  • 1 mango (pre sliced and quartered is best)
  • 1 jalapeno diced
  • 1 garlic clove minced
  • 1 diced tomato
  • 1 bell pepper diced
  • 1 lime
  • 1 tablespoon olive oil
  • salt and pepper

Instructions

  1. Put all ingredients in a bowl and mix gently until combined but the avocado is not broken down. Letting it sit for a bit to combine is optimal but can be served right away.

Lemony Blackened Rainbow Trout

Perfect on its own or as a taco

  • Prep Time: 5m
  • Cook Time: 10m
  • Total Time: 15m

Ingredients

  • 1 filet rainbow trout
  • 1 lemon
  • 1 tablespoon blackening seasoning
  • 2 tablespoons olive oil

Instructions

  1. Heat pan over medium-high heat
  2. Juice lemon over filet and add blackening seasoning. Fully coat the fish and discard excess seasoning.
  3. Add fish to heated pan for 4-5 minutes per side.
  4. Plate with favorite sides ( I chose cumin black beans, mango/avocado salsa, and broccoli slaw)
  5. Enjoy!

How do you conquer summer colds?

-Katie

Stopped Keeping Count

We have come to the end of my month counting macros. I have to say I did not enjoy this one much. I have a general “just eat the rainbow” mentality and having to catalogue every piece of food I consume is incredibly tedious. The people at myfitnesspal really make it easy but it still feels like something you have to do and seeing the results can make you super happy or feel a little down on yourself that day. While I did not do this diet for weight loss I can see how being this detailed with your food intake can absolute aid weight and fitness goals.

That being said I was struggling to find another diet to try. I stumbled upon the Dukan Diet by happenstance while perusing Paleo recipes. It has been described as a precursor to Paleo so I was immediately interested. Couple that with the fact that I have a beach vacation next week and I was on board. There are four stages. The first, much like Whole30, requires you to limit food intake to proteins and some vegetables. This phase is only a few days and then you gradually add in other food groups. I had hopped back on the carb train for a few of the last diets and I am definitely ready to leave it behind for a bit. I love pretzel bread and the dinner roll as much as the next person but they do not seem to love me or add anything worthwhile to my day to day. So the next step was shopping.

I settled on Garden Fresh Turkey Burgers for my first Dukan diet meal. This meal helped me in two ways, it checked the box of protein centered meals for my diet, as well as, let me use some of the herbs from my new garden.

I planted a garden a few weeks ago and was not expecting much. I have the opposite of a green thumb, but this has been a surprising success. Needless to say I was thrilled to be able to showcase something I grew.

These burgers were fine on their own but topping are essential. The combination of fresh tasting burgers with spicy toppings and the lettuce wrap was gold. Now that I have passed the first few days I am excited to add more veggies and fruit into the diet as well.

Garden Fresh Turkey Burger

  • Prep Time: 6m
  • Cook Time: 10m
  • Total Time: 16m
  • Serves: 3
  • Yield: 6 small burgers
  • Category:

Ingredients

  • 1 pound ground turkey
  • 1/2 cup diced bell peppers
  • 1/2 cup shredded carrots
  • 1 tablespoon minced garlic
  • 1 tablespoon diced jalapeno
  • 1 tablespoon fresh basil
  • 1 egg
  • salt and pepper to taste

Instructions

  1. combine all ingredients into a bowl and mix until combined
  2. form into patties, mine were slightly smaller than my palm
  3. preheat grill pan to medium/ high.
  4. Cook for 4-5 minutes per side.
  5. Add to bun or lettuce wrap and top with favorites, I used hot sauce and mustard.

Let me know what you think or if you have any experience with the Dukan Diet.

-Katie

Long Weekend Food Finds

I know this is supposed to be the summer of pink wine but really it is the summer of rhubarb. It is everywhere from ice cream to pastries but what about the savory options?

I scoured the web for options and landed on an absolute winner. Sweet potato and rhubarb curry. It was phenomenal. Incredible curry flavors with the earthy sweet potato and hint of rhubarb. This paired with rice, a patio, and a white wine really set the stage for an incredible weekend.

From Friday on though it was all about fresh takes on festive food. I wish I had saved photos but honestly the apps and desserts were gone too quick. First up, watermelon, feta, blackberry, and mint skewers. Best made with watermelon already in spear form so it is easy to cut down and a block of feta cheese. I was able to show off my new garden a bit here too with the addition of mint but basil would work wonderfully. Just cut all the pieces into similarly bite sized portions and assemble on a skewer. Make these in the morning and put in the refrigerator until ready to serve.

Finish the night with either cheesecake strawberries, I used blueberries instead of graham cracker crumbs on top, or AMAZING S’mores pops. The pops were a huge crowd pleaser. Instead of milk chocolate I used dark and it was so rich and ridiculously tasty.

What food stood out during your Fourth of July celebrations?

-Katie