Sardine and Egg Scramble

This one is sure to be a hit.

I opened a pack of sardines the other day and they were smoked and not skinless or boneless. If you’ve eaten sardines you know this makes it tough. So I didn’t eat them and instead put them in the refrigerator for later use.

Tonight I decided to put them into a 2 egg scramble with avocado, rice, onion and garlic. I tried to further hide the taste with sweet baby rays hot sauce and primal buffalo sauce. Mission accomplished

I accompanied the dish with brussels sprouts and asparagus. It turned out really nice.

Meal Prep Wednesday

I’ve been doing a lot of my cooking in the morning. I find it therapeutic to start the day that way. My routine recently has been wake up between 5 - 6 am, make coffee, read for 60 - 90 minutes, then walk and feed my dog. Most days I start cooking by 8 - 9 am. This Wednesday I went into the kitchen to make breakfast and before I knew it I had salmon, brussels sprouts, and vegetable soup all going at once.

Wild Sockeye Salmon

Ever since reading The New Fish, which confirmed all of the rumors I’d heard about the poor health of farmed fish and it’s harmful impact on the environment, I’ve been avoiding farmed fish. But finding wild caught fish in Colorado has thus far been a challenge, so I’ve been opting instead for flash frozen wild cod or salmon sold at the grocery store. The quality is fine, but I do hate that it’s wrapped in plastic. I guess nothing is perfect.

I defrosted two 6 oz filets and marinated them in 1 tbsp of olive oil, a generous tbsp of soy sauce, and sprinkled them with 2 pinches of sea salt, chili powder, onion powder, and garlic powder. I let them sit and marinate as I prepared the rest of the food I was cooking.

After marinating for 10 - 15 minutes I put the filets face down, skin up, on a baking sheet, and cooked them for 9 minutes at 350 degrees. I finished them under the broiler for 90 seconds to crisp the skin. The flavor and texture it gives it makes all the difference.

Vegetable Soup with Homemade Bone Broth

Christmas day was the first time I ever made a whole chicken in the crock pot. I’ve made one every week since. It’s just so easy and delicious. The meat falls right off the bone. In previous weeks I had been discarding the chicken bones and carcass, but listening to EC Synkowski talk about collagen supplementation put the idea in my head that I should make my own collagen supplement. Bone broth.

I also HATE FOOD WASTE. I LOVE the idea of using as much of every animal, vegetable, and fruit you can. So this past week I made my first bone broth in the instant pot. It was so easy. I’ve also been on a soup kick. So with fresh bone broth in the refrigerator I decided to use it to make soup.

For this soup I went with: chopped carrots, celery, red onion, garlic, salt and olive oil, which I cooked for 5 minutes in a pot. Then I added 2 cups of bone broth, 2 cups of water, a handful of sliced white and baby bella mushrooms, sliced tomato, bay leaves, parsley, 1 handful of Bob’s Red Mill Soup Mix, brought it all to a boil, then let it simmer for 20 minutes. Finally I added 1 cup of kidney beans and let everything cook for another 25.

The soup at first came out a little bland, but my girlfriend reminded me that I needed to add salt since we didn’t use store bought broth which contains sodium. Once she added salt we both agreed it was the best batch of soup thus far.

Brussels Sprouts

Brussels are my favorite vegetable. They’re really healthy, they can be cooked lightly or crisped, baked, boiled, or sautéed, and they hold onto a lot of flavor. It’s a rare occasion when there aren’t cooked brussels in my refrigerator. How I cook them varies just slightly every time.

Today, after cutting off the stems and quartering them, I added them to a mixing bowl with 2 tbsp of olive oil, 2 pinches of sea salt, onion powder, and 2 slices of red onion cut in half. I tossed all the ingredients together until all of the brussels were evenly coated. Then I spread them evenly on a baking sheet to cook for 25 minutes at 350 degrees.

I usually cook everything, brussels included, at 425, but I cooked them a little slower to see what difference it made. It turns out, not that much. But they were delicious. 

Reducing Waste

I really hate wasting food and materials in the kitchen. I try as much as possible to re-purpose ingredients, and re-use plastic bags, tin foil, parchment paper, whenever I can.

I cooked the salmon on tin foil that had been used prior to make roasted brussels sprouts. Tin foil gets tossed away so easily when it really has 2 - 3 good uses out of a single sheet. I was able to use the chicken carcass and bones to make a delicious broth for my soup. I’ve also been keeping my vegetable scraps in a bag in the freezer and using them to make homemade vegetable broth. It’s a trick my mom saw online and sent me.

It’s all part of my commitment to limit waste and re-use. These are small actions, but right now it’s the best I can do. I look forward to the day when we have a garden for compost, and when we can use our coffee grinds to grow mushrooms.

This was my meal prep Wednesday. For the next few days I’ll be all stocked up. All I have to do is open a container and grab a ladle of soup, a handful of brussels, and a filet of salmon, and breakfast, lunch, or dinner is served. It’s about 2 hours of work, but it makes eating healthy a lot easier. Plus, I love being in the kitchen and seeing my refrigerator stocked.

Chicken Salad Surprise!

Lentils. Chicken Salad. Brussels. 

Chicken Salad (makes 1 serving). Chop up 1/2 a large chicken breast and one slice of red onion and place them together into a food processor (I have a mini Ninja which works great). Pulse it a few times until mixed. Add 1/2 chopped apple, and pulse until mixed. Add a few almonds and walnuts. Pulse until mixed. Add 1 tbsp of honey dijon mustard, stone & ground mustard, Buffalo Primal Sauce, and Sweet Baby Rays hot sauce. Pulse until mixed. Add 2 tbsp of olive oil and a few pinches of salt and pepper. Pulse until desire consistency is reached.

Lentils. Add 3 cups of water or vegetable brother to a pot. Add 1 cup of green lentils. Bring to a boil, then reduce to a simmer and cover. Cook for 45 minutes, covered. Taste for tenderness before removing from heat. Strain the lentils and return them to the pot.

Brussels. Set a pan to medium-high heat. Cut the stems off and quarter or halve them (if bigger). Toss in a bowl with 1 tbsp of olive oil and two pinches of salt. Add brussels to the pan. Add a splash of water to the pan and cover. Let cook undisturbed for 5 minutes. Toss and cover for another 5.

Assemble. Add enough lentils to cover the bottoms of the bowl. Add a handful of brussel sprouts. Drizzle with 1 tbsp of olive oil and 2 pinches of salt. Add the chicken salad and drizzle with fig balsamic vinegar.

Buon Appetito!!

Beef and Broccoli Bowl

Ground beef patty, with brussel sprouts, broccoli and dressing. 

Beef patty. Bring a pan large enough to fit the meat to med-high heat, add a tbsp of olive oil. Use 1 lbs of 100% grass fed and finished or pasture raised ground beef. In a mixing bowl add the ground beef, 6 pinches of salt, 6 pinches of black pepper, 2 tbsp mustard, 2 tbsp Primal Buffalo Sauce, 1 egg (beat it before adding it), and 1/4 cup panko bread crumbs. Mix it all together.  

Make 4 equal size meatballs using your hands. Add each meatball to the pan individually and flatten until each resembles a hamburger. Cook for 4-5 minutes undisturbed and then flip for another 4-5.

Brussel sprouts. Set a pan to medium-high heat. Cut the stems off and quarter or halve them (if bigger). Toss in a bowl with 1 tbsp of olive oil and two pinches of salt. Add brussels to the pan. Add a splash of water to the pan and cover. Let cook undisturbed for 5 minutes. Toss and cover for another 5.

Broccoli. Chop two broccoli crowns into bite size pieces. Bring a pot of water to boil. Add broccoli and let cook for 3 - 5 minutes. Once strained, add the broccoli back to the pan, add 2 pinches of salt and a tbsp of ghee and mix.

Dressing. 1 handful chopped walnuts, 1 slice of chopped onion, 2 tbsp of red wine vinegar, 1/2 tbsp of olive oil and 2 pinches of sea salt.

Assemble. Add 1 patty cut into bite size pieces, 1 handful of broccoli, 1 handful of brussel sprouts and drizzle with homemade dressing.

Buon Appetito!!