Posted on November 11, 2018
Welcome back to Sunday Strategy
One day a week I try to gather some dinner ideas and recipes for the coming days. This makes it much easier to stay on a healthy track. I don’t meal prep everything, although try to pick one big item a week to cook up that will provide more than one days worth of food. A big roast, a bunch or pork chops, basically whatever bulk buy was on sale at the grocery is my pick.
This week is chicken. Every couple weeks I cook up 4-5 pounds of boneless skinless chicken breasts in the crock pot. Since I will be making several meals out of this batch I only use basic seasonings. Salt, pepper, garlic, onion powder and about a cup of water. If I am cooking a grilled chicken dinner I prefer the bone in skin on chicken. Although for my prep weeks I do boneless skinless. Also, to make my prep life easier I am loving the crock pot liners. Local grocery stores have them, and amazon. I always get mine from Alison’s Pantry.
Once the chicken is done I put in an airtight container in the refrigerator with the liquid.
Now, the fun and recipe ideas can begin!
Chicken Salad – One quick go to for a pot of chicken. My goal is to have a jar of chicken salad and/or egg salad handy in the refrigerator weekly. These two items which are full of protein and fats make a great full meal with some additions, or just a quick snack by themselves. Drizzle a little avocado oil over avocado with salt ,pepper and the chicken salad is a wonderful lunch or dinner.
Chicken Stir Fry – This is another easy meal to make with the cooked chicken. I always have frozen vegetables in the freezer I just grab what everyone is in the mood for. Combinations of broccoli, cauliflower are perfect low carb choices. Higher carb, will be the green peas, green beans, carrots, or brussels sprouts. I defrost the veggies in the microwave, (yes, I plan enough to cook the chicken for the week, yet don’t plan enough to put the veggies in the refrigerator when I get up in the morning). Heat the chicken in a skillet with butter, add veggies then top with Chinese Five Spice Seasoning, ginger, and Bragg’s Coconut Teriyaki Amino’s. Once cooked add a splash of sesame oil, and sesame seeds if you like that extra crunch.
As for the liquid base for this there are several options. Some soy base, non soy base, and different flavors. Here are my choices for the base of the flavors.
Soy Sauce – the most basic for that salty taste. When using this I just add more butter, because a little goes a long way and I like to have a saucy style stir fry.
Bragg Liquid Amino’s – this is soy based, it has the salty flavor and I like this on many foods. Even on scrambled eggs.
Coconut Aminos – for those who prefer to avoid soy products, or if you are just looking for a different flavor, this is one of my new finds. It still has the salty flavor, yet a little sweetness to it.
Coconut Aminos Teriyaki Sauce – Another new find and what I used in our stir fry this week. It is a thicker sauce like teriyaki, and higher carbs than the plain coconut Aminos. Although, because not much is used, it still fits into our daily low carb meal plan.
Chicken Broccoli Cheese – a must on a chicken week menu. Our favorite before low carb, and still a favorite low carb. There really wasn’t much of an alteration to make except for the sauce. I will be working on my recipe this week and post.
Yes, I know, you can only eat so much chicken in one week..
so here are some of my other plans for dinner.
Hamburgers – Always on the menu one day or another, or another and another. Easy version, cheese and bacon, ham over lettuce, or just over a plate. Yet, when I get started adding this and that, and this and that.. I can get a little out of control with the additions, although it is always a yummy dinner. This can tend to be super high protein. So best options to get a more keto high fat, buy the highest fat hamburger, I generally find it in the tube at the grocery. I cook bacon in a cast iron skillet, cook the burger and egg in the bacon grease, and add a little butter if needed. Then mayo, lots of mayo is my favorite.
Sausage – Smoked sausage links were on sale at the grocery this week. I am excited to try a new recipe! I am hoping it turns out so I can share… if it doesn’t… well I will have to perfect it.
I hope you have a great week!
Next week will be keto/low carb Thanksgiving recipes.
Posted on November 10, 2018
Smiles and Trials of the Day 11.10.18
Smiles and Trials of the Day
Smiles – A wonderful dinner, marinated baked whitefish, with a butter horseradish sauce, recipe here. I was sad I didn’t have salmon, yet craving some fish. So did it with whitefish. Salmon would be a better match, my suggestion if you make this with a whitefish instead of trout or salmon add more horseradish and seasonings.
Trials – I picked my last lime off of my little indoor lime tree for this recipe. It is my first lime harvest season for my little tree. So, even though the recipe didn’t call for it, I love a splash of lime to any seafood recipe.
Posted on November 4, 2018
Sunday Strategy – Low Carb Meal Prep and Ideas
Welcome back for me, for you.
Sorry it has taken me so long to get back into regular posts,
although the smiles and trials of life do happen.
And yes, this is only one, yet I am planning on this weekly post subject for you.
My plan is to share some simple meal planning ideas, healthy low carb, paleo, keto recipes.
I have been working on this post for a little bit now.
So this is a patchwork quilt of subjects running thru my head.
I put them all in this post, so we can catch up a little.
There is always one day in the week to try to figure out what to do for meals. Generally that is the day of walking around the grocery and this is on sale, that is on sale, grab and go because a hungry family waits at home, or are anxious in the cart with you. Sometimes trying to figure out what to cook is an every day struggle. Even the simplest of plan can help with healthier and better choices and avoid some of the stress. We all have enough stress, so even eliminating a tiny bit helps.
Our family has made some big changes in the way we eat since July 2018, moving to low carb/keto meals. This way of eating has been truly wonderful for us. This change has of course helped in weight loss, but also helped for increase energy, and as the family cook… I am happy with what I am eating and preparing for my family. I don’t feel guilty at all with food anymore. My sugar levels are finally in a “normal” level, and I don’t crash after meals. Every bit of food prepared is filled with vitamins, nutrients, and what our bodies need. No more what I now consider empty choices.
As I get older I feel more and more we lose track that everything counts and that we need to make everything count. Food is of course needed as part of our existence. So if we are trying to live our lives to the fullest in work, play, every other way possible then we should include food in that list.
Meal prep is a big thing, and it truly is a great process. Although, I admit as much as I want to prepare everything and it be so simple once a week, life does happen. My biggest prep is making sure I have what I need in the pantry, freezer, and refrigerator each week to complete easy, healthy, low cost meals.
Here are my basics I need to have, with a few recipes. I will have plenty more in following weekly posts. These are some of my favorites that bring me a smile at dinner time.
CHICKEN – I buy chicken breast from Alisons Pantry. They are great quality, easy prep, and even though skinless/boneless I generally make them with a fatty sauce, or into a salad. So that isn’t an issue. Local Grocery Chicken – this is going to be the sale ad search. Generally the thighs, skin on/bone in are the cheapest. Plus I love them, and they are a double duty meal. Grill/roast up with basic salt, pepper, garlic. Keep the bones and make chicken bone broth. Butter Chicken is my creamy favorite chicken treat, thanks to KETO CONNECT for this food happiness. Recipe here.
BEEF – A wonderful fatty steak is amazing, yet a treat, not in the weekly meal plan. The fatty ground beef is always in the meal plan. I have found in our local grocery the fattier ground beef is in the tube. I know… beef in a tube?? Yes, I went for it… because first off it is cheaper, and secondly I wanted the fattier beef. I have only found one problem with it.. I have to remember to clean my grill out more often.
PORK – Pork is what I get when the local grocery is buy one get one free. I am happy that it is pretty often at our stores and am to stock up. Chops, roasts, always good. Ribs??? They are generally on the sale also, yet I have never been able to conquer a recipe for myself. So I sadly decline. One of these months or years I will have to conquer a great set of bbq smoked ribs. Until then a great roast and a side of cauliflower mac and cheese.
BACON – yes, bacon has its own area. Bacon is bacon and wonderful! I have found some bacon cheap treats at the grocery, because it rarely goes on sale. Big Buy Bacon is good. Some places have a couple pound pack of ends and pieces for a reasonable price… which is great. Because you can always chop thick pieces up for breakfast and use smaller odd pieces to add fats into meals.
EGGS – I can not run out of eggs. I buy the biggest pack the grocery store has each week. I generally cook up at least a dozen boiled eggs a week. This will go into egg salad, and just eating boiled eggs. The rest is in breakfast omelet or scrambled and general baking. Some weeks I make a special treat so we go to a local farm for fresh eggs. Plus, the recipe never calls for a dozen eggs, so I have extra tasty fresh ones for fried eggs with some tasty bacon. My new favorite boiled egg treat is from Ketoconnect, fry the boiled egg, melt the cheese on top. Then I like to drizzle avocado oil on top. I never thought there was a difference in oils. Although with my boiled fried egg treat, I like avocado oil much better than olive oil.
SNACKS –
Pork Rinds – Keto low carb snacks do not include potato chips, tortilla chips, pretzels or anything like that. Although, I know our family loves a crispy crunchy snack… especially on movie nights. So, pork rinds it is. They rarely go on sale, yet they are cheaper than other chips. Plus, oddly eating the way I do now, a few crunch snacks satisfies, unlike the chip cravings when I could eat an entire bag, and continue to search for more.
Almonds – I always get Blue Diamond Almonds.. Our family has never had any allergy issues with them and such a quick grab and go snack.
Cheese – Cheese is… well Cheese and I love cheese and it is always wonderful. Yes, I will say it again… I love cheese. Fried cheese, melted cheese, cold cheese, cheese curds, cheese bread.. and the best.. cheese pizza crust. Fathead Dough from Wholesom Yum is my go to recipe.
Thanks to you all for following!
Much more to come.
Next up: Will Power Wednesday!
Posted on May 15, 2018
CCFR – MAY 2018 – LA FIESTA
Our CCFR meet up this month was at La Fiesta.
It was a great afternoon full of familiar faces,
new faces, fun, laughter and of course..
the wonderful food.
La Fiesta (closed 2019)
890 North Main Street
Cedar City, Utah 84720
435-586-2570
Always a crispy refreshing start to your meal adventure is chips and salsa. Oddly in any Mexican restaurant none of the chips and salsa have ever been the same. Their salsa is fresh with a hint of spice.
Many of the entrees come with a choice of soup or salad.
The salad with choice of dressing, fresh and crisp.
SOUPS
CHICKEN TORTILLA was a popular choice today.
Topped with cheese, loaded with tender shredded chicken.
ALBONDIGAS – MEATBALLS SOUP – This one I had to take two pictures. A hearty flavorful soup full of vegetables, then the magic… not a tiny meatball, a meatball the size of the bowl.
They have several appetizers to choose from, many we are all familiar with, mini tacos, quesadillas, nachos, sopes, jalepeno poppers, ect. Although, if you like seafood..
I must recommend BOTANA DE MARISCOS – Shrimp, Octopus, Abalone, Pink Clam Oysters, Shrimp with Bacon Garlic Shrimp breaded Fillet. This is hard to explain, except filled with flavors. Even with the amount of different seafood in this dish, each one still kept their own distinct flavor. All surrounded by a nice light sauce.
In keeping with the seafood option, a main dish CAMERON’S ACAPULCO – Jumbo shrimp marinated in garlic oil and wrapped in bacon, sliced pineapple atop rice with a side of beans and more.
An always tasty choice of TACO SALAD – Ground beef served in a crisp flour tortilla shell with beans, cheese, guacamole, lettuce and sour cream.
Taco’s aren’t only good on Tuesdays. These will not disappoint you..choices of shredded beef, chicken, fish, asada, al pastor. These are loaded with meat, topped with fresh veggies and cheese.
BURRITOS – A choice I judge a Mexican restaurant on. I am not sure why, all Mexican restaurants have them, it is a basic menu item, although the best places make them better than basic. La Fiesta certainly made them better than basic. Many choices, beef, chicken, asada, carnitas, verde, and even cancun burrito with shrimp, octopus, rice and beans with a cream sauce.
BEEF BURRITO – flour tortilla filled with shredded beef (or chicken) rice, beans, cheese & topped with ranchero sauce and sour cream.
CARNITAS BURRITO – Rice, beans and cheese wrapped in a flour tortilla, served with guacamole, pico de gallo and topped with sauce.
BURRITO VERDE – Diced pork simmered in green chili sauce, rice and beans, wrapped in a four tortilla covered with sauce and cheese and side of sour cream. This was my choice for the day, plenty of sauce which I love. Filled full of pork rice and beans with just enough of a kick of spice which adds to all of the flavors.
ENCHILADAS SUIZAS – Two tortillas dipped in tomatillo green sauce, stuffed with chunks of chicken rolled with melted cheese and sour cream. Sides of rice and beans.
They have many combination plates, no reason to have to choose between this favorite or that. This is an ENCHILADA AND CHILE RELLENO. They also have a combination TREMENDOUS TRIO – where you pick your three favorites.
Steak?? Of course, it is a tender tasty option throughout the menu.
This is the CARNE TAMPIQUENA – A new york steak stuffed with ham and a special salsa. Topped with bacon, onions, mushrooms, side of avocado and tortillas.
DESSERTS – Tasty light sweets to finish off a great meal. Fried Ice Cream, Churros, Flan Custard and more.
Thank you La Fiesta Family and staff for great food and great service!
Posted on April 17, 2018
CCFR – APRIL 2018 – CENTRO WOODFIRED PIZZERIA
Surprise! I am making my way back to food, family and fun.
And, what better food to celebrate than pizza!
Happy to be back and dusting my camera off for our monthly Cedar City Food Review gathering.
This month at:
Centro Woodfired Pizzeria
50 West Center Street
Cedar City, Utah 84720
435-867-8123
This was my second time here, although it should have been many more times by now. The staff is so fantastic, the atmosphere relaxing. You walk in and feel… well cozy.. I know that seems odd for a restaurant. Yet, that is my view when I walk in. I truly had a plan of more pictures of the restaurant to share, but was relaxed and enjoying friends, family and food… I got a little distracted.
I did get capture the oven. The warmth, the joy, the creation of wonderful pizza.
Normally we start with the appetizers and main dishes, although to kick of my return I will start with deserts. Thank you for the wonderful sweet treats.
NUTELLA PIEGATO– Pizza dough filled with creamy Nutella, folded (Piegato) and baked in their wood fired oven until gooey and delicious. Finished with whipped cream and a nutella drizzle. Sweet happiness!! Seriously.. save room.. or start with this, and take the pizza leftover home.
GELATO – “Centro Style” with a drizzle of olive oil, balsamic reduction and a dash of sea salt. So, Our Fearless Leader (hah, you know I can’t resist that on my first post back Vicki) tried it. The recommendation was three spoons of it. I didn’t try it, although Vicki’s first spoon was the spoon of I don’t know what to expect.. and oh no. Not sure she made it thru the next adventure of it. I think the second would be ok, interesting. The third.. nice mix. I will try it next time. It looked really good.
Now, back to a beginning.. the appetizers and salads.
RUSTIC BREAD – Served with house made herbed dipping oil. The crispy outside, soft inside.. cozy goodness. I really love bread way to much, there is no way to ignore this goodness.
CHARCUTERIE BOARD – Chef selection of local artisan cured meats and cheeses served with rustic bread. This is a wonderful combination of flavors to start off your cozy meal.
HOUSE SALAD – Don’t underestimate this salad, it may sound basic, yet full of fresh and wonderful flavors — Crisp romaine, fresh tomato, shaved red onion and house made garlic croutons. Finished with their house made vinaigrette
ARUGULA SALAD -arugula tossed with their house made lemon basil vinaigrette and finished with thin sliced prosciutto and shaved parmesan cheese. The rich beautiful colors, fresh and flavorful.
GORGONZOLA SALAD – Crisp romaine topped with sliced red grapes, crispy Creminelli pancetta, Gorgonzola crumbles and finished with their house made Gorgonzola dressing. I know.. mixing grapes in a salad? Yes, it is wonderful, had this on my first visit. Creamy crisp fresh goodness.
And of course the main item, we are at Centro Pizza, so there must be pizza.
CALABRESE & SAUSAGE – For the meat lovers. Hand crushed tomato sauce, aged mozzarella, house made fennel sausage & Creminelli® calabrese. This was wonderful mix of meaty flavors. Not spicy, yet full of flavor.
POLLO RUSTICO – Wood-roasted chicken, crème fraîche, roasted garlic, Parmigiano-Reggiano, oregano. A happy choice, and yes the crispy bubble crust was my piece. A light, full of flavor pizza and add the balsamic… I didn’t know what I would think of it… and I was pleasantly surprised, so try it.
Can’t decide?
No worries.
No one should argue over this or that,
get them both,
divide half and half and enjoy!
Follow Centro Pizza on Facebook or their Website and always enjoy!
Posted on July 15, 2017
Jenn & Mark July 15, 2017
Congratulations to our friends Jenn & Mark!
A beautiful day to join two friends,
two souls into one love.
We are so happy for you both!
Congratulations!!
Posted on June 11, 2017
Red Acre Spring Day 2017
That time of year has come around again in Cedar City UT.
The snow has melted, spring flowers are in full bloom,
tasty spring greens abound, and baby animals are all around.
Yet, our welcoming to Spring wouldn’t be complete without
Red Acre Farm CSA Spring Day at The Farm.
2322 W 4375 N
Cedar City, UT 84721
435-865-6792
This is a day to share with friends, to bring family together,
and of course share it all with the kids. I love seeing the joy in their eyes,
listening to stories,
getting their hands dirty planting seeds,
wondering the farm,
feeding the animals and exploring.
A day in the life of the Patterson’s
and I am thankful that they share and welcome us all as part of their family.
There is always farm fresh food,
from Red Acre Farm CSA and other local farms.
The Back Porch is always filled with fresh goodies year round.
Red Acre Farm CSA Back Porch
Red Acre Farm CSA Back Porch
Red Acre Farm CSA Back Porch
Red Acre Farm CSA Back Porch
Farm Shares can be purchased by the season with varieties of what is ready at the time.
Red Acre CSA Farm Shares
Red Acre Farm CSA Farm Shares
Red Acre Farm CSA Farm Shares
Red Acre Farm CSA Farm Shares
Of course there is music.
The goose was as entertained as we were.
The kids and animas, smiles, laughs and fun around the farm.
We are all feel like family when we are at the farm.
Everyone is welcomed all the time, strangers, locals, distant and close friends are all around.
I live so close to so many, yet each year Spring Day at the Farm is like a happy reunion.
Thank you Sara and Symbria for everything you do!
For more information about the farm, local market locations, farm shares, tours and information please visit their website Red Acre Farm CSA or Facebook page
Posted on March 3, 2017
Daily Recipe Find – Kadai Mushroom Recipe
From time to time I am looking for a good veggie recipe to make when I want something light, yet don’t want to give up flavor.
For those of you that like mushrooms, this is a good choice. There are layers of flavor, yet not a difficult recipe. Enjoy!
Recipe Here: Kadai Mushroom Recipe
Posted on March 1, 2017
Daily Recipe Find – Murgh Makhani Recipe (Indian Butter Chicken)
The recipe says it is easy, and I admit it is. Although, I was so excited to make it I didn’t realize the second marinade should be for 3-4 hours or overnight. By the time I found the recipe I only had about an hour for the second marinade. It was still very flavorful, yet next time I will plan ahead and marinate overnight. And, of course as usual I was missing some ingredients… this time only fenugreek leaves and the cashews. This dish was still very flavorful and satisfying. I actually used one whole green chile (I used aneheim) for the recipe, and thought it was a good amount of spice.
Recipe Here: Indian Butter Chicken Recipe / Murgh Makhani Recipe
To go with the dish I made, well attempted to make Paratha, an Indian flat bread. Sadly some of it didn’t turn out as good as I had hoped, my technique still needs some working on. The bread didn’t bubble up like the recipe described, I was using a cast iron pan, so that may have needed some recipe adjusting or cook hotter or cooler.
Recipe Here: Paratha
All in all this was a really good meal. Our whole family enjoyed the new adventure and wasn’t to much spice for any of us. I will definitely make this again.
Enjoy the fun of food adventures!
Posted on February 28, 2017
My Indian Food Adventure – Paneer Pasanda
When I first ventured into my Indian food adventure, a recipe that jumped right at me was Paneer Pansanda… Why? Well, cheese stuffed with cheese, herbs and spices, I felt right at home, not out of my comfort zone since I love cheese.
Although, in a small town paneer cheese wasn’t to be found anywhere. Luckily I came across another cheese, Halloumi which says it is the cheese you can fry which is what you get from Paneer. These types of cheeses have a higher melting point than other common cheeses, so they will grill, or crisp up on the outside without just melting down.
As I started pulling all of the spices and ingredients together I felt a little intimidated, although once I started cooking with them layer by layer it was exciting.
I did use a lower amount of green chilies (I used anaheim chilies) because I didn’t know how spicy the dish would be. It turned out mild, so next time I will add more.
If you try this recipe let me know how you liked it.
Always enjoy the adventure of food!
Posted on February 14, 2017
Daily Recipe Find – Chickpea Pulav (Chole Biryani, one pot meal)
No matter what type or nationality of food you are cooking it is always nice to have a simple one pot meal. This is one of them, and a new combination for me, and it sounds good. Potatoes, rice and chickpeas. Along with the spices tomatoes and spinach are also added. It sounds like a very healthy, very flavorful and filling combination. Enjoy!
Recipe Here: Chickpea Pulav (Chole Biryani, one pot meal)
Posted on February 13, 2017
Daily Recipe Find – Indian Spices
Starting my Indian food adventure I needed to backtrack a little for some basics.
The foundations of flavor – the spices.
I am happy to find that I do have several of the common spices used. Although, some I had never heard of and have no idea what to expect. What is the seasoning like? Why is is used? What types of dishes is it used in?
Well, thanks to this list it is all simplified. Enjoy!
Indian Spices List HERE from Manjula’s Kitchen
Posted on February 11, 2017
Daily Recipe Find – Paneer Pasanda (Paneer Curry)
I am on a new food fun adventure, Indian Food.
You know I love cheese, so of course when I came across this recipe it has to be my first choice for making my own Indian food. I have some spices to hunt down and I am hoping our local Arabic and Indian Food Store will have them. As I gather the correct spices I will be sharing more recipes and my own reviews of what I am making.
I am really excited for this new food adventure, if you have any favorite recipes please share them in the comments so I can try them.
Recipe Here – Paneer Pasanda (Paneer Curry)
Posted on February 10, 2017
Daily Recipe Find – One Skillet Mediterranean Chicken
I enjoy finding recipes with meats other than chicken, but the fact remains that chicken is always in my freezer and other meats not so much. So it is fun when I find a chicken recipe that includes ingredients I wouldn’t think of including. This one with green olives sounds good. Enjoy!
Recipe Here: One-Skillet Mediterranean Chicken Recipe with Tomatoes and Green Olives
Posted on February 8, 2017
Daily Recipe Find – Mediterranean Style Homemade Vegetable Soup
In the middle of winter soup is always a good choice. This recipe is loaded with wonderful vegetables. A winter treat to get you thinking about summer harvests. Enjoy!
Recipe Here: Mediterranean Style Homemade Vegetable Soup
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