Tag Archives: recipes

Cheeseburgers, Pizza & Wings, Oh My! How I Beat My Fast Food Cravings

I absolutely love cheeseburgers, chicken wings, French fries, francheesies, pizza, M&M’s, Snickers & ice cream? What’s your favorite? Mine depends on the day, but high on the list are wings, ice cream and pizza.

Photo Credit Jake Weirick

But, America is getting fatter and sicker and so was I. Worse? Big Food, the conglomerate of corporations that make up the bulk of our food supply, aren’t going to come to our rescue. They use cheap, ultra-processed ingredients that are stripped of nutrition to maximize profits. And, they want us to eat more and more as illustrated by one of their goals: To make food craveable.

The term, craveable, is defined by dictionary.com as: “having qualities that engender an intense desire for more: All too often, salt, sugar, fat, and “crunch” make a food craveable.”

As a Health Coach I like to help clients make some of those craveable foods healthier, and simple to prepare.

Let’s start with a cheeseburger and how I made it healthier:

  1. Start with organic grass-fed beef. Season with salt, pepper, parsley flakes, garlic, and onion powder and cook it in a frying pan, under a broiler, or in an air fryer.
  2. Buy organic, pastured cheese, or a plant-based variety. Once you flip the burger the first time, lay the cheese on top.
  3. Now for the bun. Good luck. I eat mine without, but if you can find a locally sourced fermented bun (KC, think Farm to Market) it can be a decent choice.

You can make some sweet potato fries in your air fryer but instead, how about making a lovely green salad? No? Okay, fries then? Slice the sweet potatoes and spray with either olive, avocado or coconut oil, sprinkle with salt and toss in your air fryer for about 15 minutes (or whatever time your fryer suggests). No air fryer? Heat up your oven and cook at 400°

You can still have the salad. 😉 I’ve got a simple homemade dressing that you can make and store in the cupboard … all healthy oils and stuff.

Francheesies are one of my fave junk foods. Who doesn’t love a hot dog stuffed with cheese and wrapped in bacon? This one is easy, but I don’t recommend adding deli meats to your daily plan. Just have this every once in awhile and enjoy!

  1. Uncured, organic, grass fed hotdogs. I like Applegate Farms. Make a slit lengthwise being careful not to slice through.
  2. Same cheese as above, make into ½” wide, thin slices and put one or two in each slit.
  3. Wrap uncured bacon from humanely raised pigs around the dog and secure with toothpicks about 1” from each end.
  4. Cook in your preheated air fryer for about 7-9 minutes at 400°

Are you only feeding yourself or two of you? Make up mini meal kits by putting a burger, a slice of cheese and a bun or two hot dogs, two slices of bacon and a slice of cheese into storage bags and store in the freezer. Easy dinner when plans go awry.

Pizzas are easy to make healthy. You can buy or make a healthy crust. There are a lot of recipes available to create one that fits your health needs from gluten free to low-carb and keto. Organic pizza or barbecue sauce and cheese, uncured meats from humanely raised animals or organic, pastured poultry along with fresh or frozen veggies make pizza a breeze.

This is especially easy if you have a day of the week when you prepare a few meals for the week. If you’re making your own crust, start your dough and let it rise while making another dish. When it’s ready, top with your favorite ingredients and freeze for another day. (You can also freeze just the crusts and top when you bake.)

Chicken Wings If you live near a Trader Joe’s or Natural Grocers, you’re in luck! They have reasonably priced frozen organic chicken wings. If you also have an air fryer you can have dinner ready in 25-minutes. At the time of this writing the wings ran around $7 for two pounds. For the sauce, melt grass-fed butter or Earth Balance (1/4 c) and mix in 2 tsp. of hot pepper sauce and 1 tsp. of vinegar. Toss the wings and sit back and enjoy! This is much cheaper than buying them at the local bar.

For anything fried, from potato chips to French fries, the oil you use will make the difference between healthy or not. Check out this article for more info and instead, use avocado or coconut oil.

Snickers your thing? Purchase Lily’s chocolate bars (available on Amazon, Natural Grocer’s and many other stores) with whatever add-ins you like. They are significantly lower in sugar. Try gradually increasing the cocoa content of your chocolate. That automatically reduces the amount of sugar. Lily’s also makes semi-sweet baking chips … you can easily swap them for M&M’s.

For tacos, buy organic corn tortillas and use organic chicken, sustainably caught fish or grass-fed beef. Top with the cheeses above, add in organic sour cream …

Okay, I’ve got to stop. I’m getting hungry as heck. I’m going to cook some wings in the air fryer and toss a salad with my dressing. Oh wait! I promised you a salad dressing recipe. My kids simply call this Gramma’s Salad Dressing.

½ c Avocado Oil
½ c Olive Oil
½ c Apple Cider Vinegar
½ tsp Garlic Powder

½ tsp Onion Powder
1 tsp Dried Parsley Flakes
Salt & Pepper to taste

Add all the ingredients to a bottle (I use an empty GT’s Kombucha bottle) and shake. If someone in your family likes a creamy dressing, add organic cream to taste, but you’ll have to use it rather quickly. (Alternatively, just add it to that person’s salad.)

Healthy fast food is more than a myth. By taking control of the quality of the ingredients, you can still have your faves. Experiment with spices to find your perfect combo. Most of these can be prepped ahead of time, on a day that works for you, so that they become fast food at the end of a busy day.

If you liked this, please consider sharing it with your favorite fast food junkie. Then follow me so you don’t miss any other incredible, amazing, life-changing words of wisdom. 😉

You can find more ideas in my book, No Kale Required: Healthy Eating Ideas for the Rest of Us,and over on my website, www.enjoylifebewell.com

Breakfast for Dinner?

Breakfast for Dinner?

Research overwhelmingly shows that a plant-based diet is the best choice in reducing and preventing chronic disease. In some cases, it can totally reverse existing disease. Being the Practical Health Coach, I understand that few of my clients, or their families, are willing to make the choice to eliminate meat from their diets, so my approach is to encourage and support them in reducing their reliance on meat-centered meals.

One popular suggestion is to have breakfast for dinner. Not only can breakfast be prepared quite easily and quickly, the ingredients are often inexpensive, and done properly can be quite healthy. Hearty cooked breakfasts bring back memories of relaxing weekend mornings or spending the night at Grandma’s … A nice way to ease some of the stress from a busy day!

My favorite is what I call a Scrambled Egg Omelet, fried potatoes

Photo by Jeremy Keith

Photo by Jeremy Keith

and fresh fruit. To make the omelet I caramelize onions, add in broccoli, snow peas, mushrooms and spinach (broccoli first as it takes a bit longer to cook). While they’re cooking, I whip up the eggs. After the veggies are cooked to the point that I like, I add the whipped eggs and stir until cooked. Season to taste and serve.

I cook thin sliced gold or red potatoes in a very small amount of coconut oil, over medium heat until browned on one side, then turn to brown on the other side.

Sometimes I cut and mix several fruits but if I’m in a hurry I slice and serve just one. If I’ve planned this out, I might have stopped at the salad bar or the veggies and fruit, then prep is simple! (See Get Yourself a Prep Cook)

If someone has to have bacon, or breakfast just doesn’t taste right without the smell of bacon cooking, crumble a half slice onto the top of their serving of either the omelet or the potatoes. (Buy nitrite/nitrate free bacon either from or Whole Foods or similar source near you.)

This is an inexpensive way to reduce your meal costs allowing you to use that money to buy a better, grass-fed, organic meat.

Next up: A meatless chili that leave no one asking, “Where’s the beef?”

THANKS!!
Nancy Oglesby, The Practical Health Coach
 

Just a quick disclaimer: I make a small amount if you purchase from the links I provide. However, primarily I add links because it allows you to know exactly what product I’m talking about when I identify brands that I like and use.

Pilaf … The Versatile Side Dish

One of the best things you can do to streamline your dinner prep is to always have a batch of already cooked rice on hand.(I cook mine in a big batch then freeze it in single serving sizes.) This will provide you with opportunities galore!

Pilaf … However you want it!
This is something you can make all your own. You don’t need a recipe! Using the salad bar as your prep cook, toss in whatever veggies and/or fruit appeals to you. Some of my favorites are a Mediterranean-flavored pilaf with spinach, garlic, onion, tomato and chickpeas tossed with olive oil, balsamic (lightly), oregano and basil. If you eat dairy, a touch of feta cheese would be lovely.

My favorite sweet pilaf has a drizzle of walnut oil, cinnamon pear balsamic vinegar, diced apples, carrots, celery and walnuts. If the cinnamon flavor isn’t enough for you, sprinkle on a bit of pumpkin pie seasoning.

You can add just about anything to rice to make it a delicious side dish: Onions, carrots, peas, peppers, radishes, edamame, beans, chickpeas, beets, mushrooms, bean sprouts, tomatoes, dried cranberries, nuts, sunflower seeds, sesame seeds, peanuts …

You can dress it with whatever you like including, Asian style, Italian, Balsamic, Russian or French dressing. You can create your own dressing by combining oil and vinegar, soy sauce, spices … Bottled dressings often have a ton of additives or sugar so I usually make my own.pilaf nourish network

For pilafs, I just add what I think will work. I use either olive or walnut oil, then add spices to flavor it. For a Southwest feel, I’ll add chili powder, peppers, onions and cumin. If I feel like a trip to Italy I’ll add garlic, onion, parsley, basil, tomatoes, lemon, a touch of fresh parmesan and olive oil.

If you’re looking for specific recipes, just click on the pictures and you’ll be taken to the recipe on another website (not mine).

When creating sweet pilafs, I often blend fresh pineapple (usually from the salad bar) with yellow mustard and honey (in my NutriBullet) to create the dressing. It is DELICIOUS!! Just play with amounts. Start with the pineapple, give it a squirt of mustard and a teaspoon of honey. Blend, taste, adjust, blend, taste, adjust. Be adventurous!

pilaf epicuriousI hope you enjoy creating pilafs of your very own! Let us know the outcome and what flavors really worked for you in the comments below.

Are you wanting to taste an impromptu pilaf? Check out my Cooking … Fast, Easy, Healthy classes being held all over the KC Metro Area. You’ll find the list on my website at www.HealthWorksKC.com. Just click on the ‘Events’ tab at the top of the page.

Thanks!
Nancy Oglesby, The Practical Health Coach

New Contest! Gluten Free, Wheat Free, Dairy Free Cookbook.

Head on over to my FACEBOOK PAGE and LIKE the page PLUS comment on the Cookbook PHOTO to be entered to win!

Go to http://www.Facebook.com/HealthWorksKC and LIKE the PAGE and COMMENT on the Cookbook photo to be entered to win! Drawing is on July 1st.