Jessica brand

03/02/2023

Best Keto Mac and Cheese

Ingredients:

For the Mac & Cheese:
Butter, for baking dish
2 medium heads cauliflower, cut into florets
2 tbsp extra-virgin olive oil
Kosher salt
1 cup heavy cream
6 oz cream cheese, cut into cubes
4 cup shredded cheddar
2 cup shredded mozzarella
1 tbsp hot sauce (optional)
Freshly ground black pepper

For the topping:
4 oz pork rinds, crushed
1/4 cup freshly grated Parmesan
1 tbsp extra-virgin olive oil
2 tbsp freshly chopped parsley, for garnish

Instructions:

Preheat oven to 375° and butter a 9”-x-13” baking dish. In a large bowl, toss cauliflower with 2 tablespoons oil and season with salt. Spread cauliflower onto two large baking sheets and roast until tender and lightly golden, about 40 minutes.

Meanwhile, in a large pot over medium heat, heat cream. Bring up to a simmer, then decrease heat to low and stir in cheeses until melted. Remove from heat, add hot sauce if using and season with salt and pepper, then fold in roasted cauliflower. Taste and season more if needed.

Transfer mixture to prepared baking dish. In a medium bowl stir to combine pork rinds, Parmesan, and oil. Sprinkle mixture in an even layer over cauliflower and cheese.

Bake until golden, 15 minutes. If desired, turn oven to broil to toast topping further, about 2 minutes.

Garnish with parsley before serving.

Enjoy!

Credit: Delish

03/01/2023

03/01/2023

Best Cilantro Lime Shrimp Lettuce Wraps

Ingredients:

1 lb. medium shrimp, peeled and deveined
2 tsp ground cumin
1 tsp chili powder
Juice of 1 lime
2 tbsp freshly chopped cilantro, plus more for garnish
2 cloves garlic, minced
3 tbsp extra-virgin olive oil, divided
Kosher salt
Freshly ground black pepper
Romaine lettuce, for serving
1 avocado, thinly sliced
1/4 cup sour cream, for serving

Instructions:

In a large bowl, stir together shrimp, cumin, lime juice, cilantro, garlic, and 2 tablespoons oil and season with salt and pepper. Toss until combined, then let marinate in the fridge 10 minutes.

In a large skillet over medium heat, heat remaining tablespoon oil. Add shrimp and marinade cook until pink, 2 minutes per side.

Assemble wraps: Add shrimp and avocado to lettuce, drizzle with sour cream, and garnish with cilantro.

Enjoy!

Credit: Delish

02/28/2023

- Nuts and Seeds -

Despite being high in fat and calories, nuts and seeds may aid in weight loss.

These foods are crunchy, filling, and loaded with important nutrients that many people don’t get enough of, including magnesium and vitamin E.

They also require almost no preparation, so they’re easy to add to your routine.

Some people develop nut allergies as they grow older. If you have a reaction after eating any kind of nut, eliminate it from your diet.

Almonds

A popular nut loaded with vitamin E, antioxidants, magnesium, and fiber. Studies show that almonds can contribute to weight loss and improve metabolic health.

Chia seeds

Are among the most nutrient-dense foods on the planet. A single ounce (28 grams) packs 11 grams of fiber and significant amounts of magnesium, manganese, calcium, and various other nutrients.

Coconuts

Are loaded with fiber and powerful fatty acids called medium-chain triglycerides (MCTs).

Macadamia nuts

They're very tasty and much higher in monounsaturated fats and lower in omega-6 fatty acids than most other nuts.

Walnuts

Highly nutritious and loaded with fiber and various vitamins and minerals.

Brazil nuts

Have a smooth, buttery texture; are loaded with nutrients; are beneficial for thyroid function; and are one of the best sources of the important mineral selenium.

02/28/2023

What changes need to be made when dieting?

When looking to maintain an appropriate weight, part of that includes eating a balanced diet. The CDC recommends that most of us:

- Reduce consumption of foods filled with salt, sugar, and trans fats
- Eat lean proteins such as fish, poultry, ground turkey, Greek yogurt, beans, and eggs
- Consume copious amounts of vegetables, fruits, whole grains, and low-fat dairy
- Avoid cholesterol and saturated fats

Determine your daily caloric needs after consulting with your physician or nutritionist. Then consider meal planning and meal prepping each week to stay at that nutritional level.

Consider using smaller plates. All of this helps you better control portions and avoid overeating, especially in the beginning of your fitness journey.

02/27/2023

- Avoid Procrastination -

Take control of your schedule. Successful people complete tasks on time. That means cutting out things like social media and extra TV.

Many, many studies show that social media is linked to procrastination, so cutting down on this is a great tip for success.

You may need to wake up early if that's what it takes to avoid distractions.

02/27/2023

Banana Baked Oatmeal

Ingredients:

2 cups rolled oats
½ cup pecan pieces (optional)
1 teaspoon baking powder
1 ½ teaspoons cinnamon
½ teaspoon allspice
½ teaspoon kosher salt
¾ cup mashed banana or 2 very ripe bananas
1 ¾ cups milk of choice (dairy, almond or oat)
¼ cup pure maple syrup
1 tablespoon pure vanilla extract
For serving: Banana slices, almond butter or peanut butter

Instructions:

Preheat the oven to 375 degrees Fahrenheit.*

Grease an 8 x 8″ or 9 x 9″ pan with coconut oil or a neutral oil. In a medium bowl, mix together the rolled oats, pecan pieces, baking powder, cinnamon, allspice, and kosher salt.

Dump the dries into the prepared pan.

Mash the bananas. In the same bowl, whisk together the bananas, milk, maple syrup, and vanilla. Drizzle the milk mixture over the oats. Stir lightly with a fork to make everything gets evenly incorporated.

Bake 40 to 45 minutes until the top is nicely golden and the oat mixture has set. Remove from the oven and allow to cool for at least 10 minutes (or more for the texture to fully set).

Before serving, spread the top with almond butter or peanut butter (or a combination) and top with banana slices. Store leftovers refrigerated for up to 1 week: reheat in a 300 degree oven or microwave until warm.

Enjoy!

Credit: A Couple Cooks