SUSTENANCE

Meatloaf Muffins

| Megan

DSC_0361 (2)

I read an article today titled “The home-cooked family dinner: Yes, it’s a burden for moms but is it worthwhile?” from the Washington Post. The article isn’t new, dated 2014, but all of the questions may still be asked contemporarily. Do we really need family dinner? Is family dinner a burden that we, primarily women, should carry? Do the benefits outweigh the inherent struggle?

For me, the answer is undoubtedly yes, to all three. The takeaway, and I realize that I may be preaching to the choir here, was that family dinner is an integral part of working toward increasing the health of your family– not just physically, but mentally as well. Research shows that kids who eat family dinner five or more times a week are proven to do better in school, to be more adverse to drug and alcohol abuse, less prone to depression, and more likely to avoid eating disorders.

The more I learn about and experience family dinner, the more sold I’ve become. I really do need to give credit where credit is due and recognize Aviva Goldfarb and her meal planning service The Six O’clock Scramble because she and her team are the reason that our family dinners have succeeded.

I’ve written about The Scramble, and sung its praises here on Refined + Rugged more than once, but I really do credit the simple, straigtforward menus, easy grocery lists, and customizable meal plans that The Scramble offers for keeping us on the family dinner wagon for SO LONG- going on seven years now, I believe. You know it’s good when you’ll recommend it to every person you meet, call a radio talk show just to drop the name, and write Instagram love letters to the founder because you life has been so changed! 🙂

To my mother and close friends I’ve joked that it only took me eight years of being home to figure out how to make a home-cooked meal, but the reality is that there will be some trial and error if you do decide to jump on the train and begin family dinners.

However, an equally important reality offered in the article was that of dinnertime flexibility. Anne Kruger, former editor-in-chief at Parenting magazine explains, “I remember as a working mom dragging my kids to Arby’s after picking them up from day-care and kindergarten because I was just too tired to cook when my husband was out of town.” She continues, “I’d let them watch ‘The Simpsons’ in Arby’s and pray that nobody I knew would see me because of [my position] I should have been ‘doing better.’ Which is ridiculous, because we’re all doing the best we can.”

That is the ultimate truism. So this Thursday, friends, I hope you find yourselves in the kitchen, or find yourselves grabbing dinner at some fast food joint. I hope that you feel good about it either way! If you’re home, this meal was SIMPLE, DELICIOUS, and HEALTHY. All things I’ve come to expect from The Six O’clock Scramble which is still the biggest family dinner silver bullet I’ve found.

XX, Megan

DSC_0339

Ingredients:

  • 1 tsp. extra virgin olive oil
  • 1/2 white or yellow onion, finely chopped (1 cup)
  • 1 carrot, finely chopped (1/2 cup)
  • 1 tsp. dried oregano
  • 1 tsp. minced garlic, (1 – 2 cloves)
  • 1 1/2 lbs. lean ground beef, turkey or chicken, or use 24 oz. meatless crumbles
  • 3/4 cup ketchup, or use tomato sauce
  • 1 cup Italian-style bread crumbs (use wheat/gluten-free if needed),  I used almond flour with 1 1/2 Tbsp. Italian seasoning added
  • 2 Tbsp. Dijon mustard (use wheat/gluten-free if needed)
  • 1 Tbsp. Worcestershire sauce
  • 1 egg

Directions:

Preheat the oven to 350 degrees.  In a skillet, heat the oil over medium heat and sauté the onions, carrots, oregano and garlic for 3 – 5 minutes until the vegetables are tender (if using meatless crumbles, add them now too and cook for 3 – 4 extra minutes).  Remove them from the heat and let them cool for about 5 minutes.  Meanwhile, in a large mixing bowl, combine the remaining ingredients, then add the onion and carrot mixture, and stir thoroughly.

Spray a 12-cup muffin pan with nonstick cooking spray. Spoon the meat mixture into the cups, dividing evenly — each mini meatloaf should completely fill a muffin cup but won’t go much over the top of it.  Bake the meatloaf muffins for 30 minutes.  (Meanwhile, prepare the carrots and the potatoes, if you are serving them.)  Remove the muffins from the oven and let them sit for 5 minutes before serving, or refrigerate them for up to 2 days or freeze them for up to 3 months.

*The Six O’Clock Scramble is a meal planning service to which you can subscribe here. For a fantastic price you will receive 8 weekly meals which means 8 recipes (main course plus a side dish), complete grocery list, the ability to tweak the number of people you are making for, and full nutrition facts.

PLUS tips as to how best to PREP your meal beforehand, add a punch of FLAVOR, and how to SLOW COOK almost every recipe if you’re especially slammed that night. This wonderful service really does live up to it’s name. You can come home at 6 p.m. and be sitting down to a DELICIOUS, HEALTHY, HOME COOKED meal by 6:30 p.m. most nights.

Chicken Pesto Vegetable Soup

| Megan

IMG_9383.JPG

The following post is a bit lengthy, as I describe my experience on the Whole 30 this time around. If you didn’t come here for insight into the aforementioned diet, skip to the bottom of the post for the DELICIOUS recipe details for Chicken Pesto Vegetable Soup which I got from The Scramble*!!!

Whole 30 complete! In full disclosure. I did not accomplish the Whole 30. I had far too many slip-ups to call it such. The rules of the Whole 30 are that if you have a “mistake”– any sugar, any grain, any dairy– and you are to restart your 30 day countdown. That’s right, back to zero.

I didn’t restart. I just kept going. If I were to quantify how much clean eating I accomplished versus how many taboo ingredients I consumed, I’d say I ate clean 98% of the time. So the 2% was my downfall. These “mistakes” were all on the weekend, all with friends, all social missteps from my diet. I don’t intend to justify my fall off the wagon on the weekend.

The triumph for me in my not-a-Whole-30 has been that during what has been a super-busy, super-stressful, super-time scarce moment in my life I was STILL ABLE TO EAT CLEAN. I was still able to meal prep every day. I was still able prove to myself that it is possible to set and keep healthy eating habits even during times when food may not have normally been the focus. For that reality, I AM STOKED!

So the following are some of my take-aways from this round of the Whole 30. First of all, I am always so glad that clean eating shows me the quiet dietary extras I sometimes allow to get out of hand. It starts with breakfast. When I’m not Whole 30ing I almost always have Greek yogurt and a few tablespoons of granola for breakfast. These are my go-tos out of ease. It’s easy to grab a packaged container of yogurt and store a bag of granola in my desk at school.

But what is the nutritional value of yogurt and granola? If I am honest with myself, it isn’t very high. 150 calories with 13 grams of sugar and 12 grams of protein. Augmented by 230 milligrams of potassium. However, the calcium is minimal, the vitamin content nonexistent. Don’t stop eating Greek yogurt on my account. I’m sure I won’t. But there are better choices for breakfast.

On the Whole 30 I ate half of a roasted sweet potato, two eggs, and one sausage most mornings. I haven’t calculated the nutritional content, but I know for a fact that the sugar content in that meal is WAY lower in my Whole 30 breakfast meals than it is in a pile of yogurt and granola.

The Whole 30 also helps me to evaluate my snacking. I am prone to pick up handfuls of high carb, low nutritional content munch several times a day. While those bites might not add up to much in one palm-full, they do equate to more empty calories overall, everyday. Over time, those bites and bits at times become binges, and herein is where the problem really lies.

Whole 30 always reminds me that WHOLE food, REAL food, has the ability to satiate not only my appetite, but actually all of my body’s cravings. If a donut and an avocado had the same affect on my body, I could eat a donut a day for the rest of my days. The reality is that constant intake of processed sugars and fats equates to unwanted after-effects on my body each time I consume them. This reminder is key to eating clean and staying clean. It doesn’t mean I’ll never eat a donut again, but it does mean that I’d rather eat an avocado. Truth!

I always see the positive affects of the Whole 30, not only in my diet, but the eating habits of my entire family. My kiddos end up eating a whole lot LESS of the processed crap I sometimes allow to sneak up on the table and into their mouths (yes, this is the stuff they are eating whilst I am being apathetic). I love that we dispense with desert in favor of a piece of fruit. I love that the treats that sometimes linger on the shelves are absent because I’m not buying the for myself or for anyone else. I am pleased when my chicken little tells me that the pesto soup I made (the recipe below) ROCKED his socks off.

To me, these are all positive affects of the Whole 30. Including things like increased intake of ALL vegetables. Learning and remembering that flavor can come from herbs, spices, garlic, and the like is a dream come true for my taste buds. And speaking of taste buds, I feel as though my mouth always undergoes this shift where at some point in the Whole 30 I start to notice that my taste buds are really alive again, as I have previously saturated them with so much sugar that they fail to respond properly to whole foods!

So while my Whole 30 cannot rightfully be called a Whole 30 this time around, it is most certainly they way that I want to continue to eat on a daily basis. In fact, that is another thing that I was reminded of during this not-a-Whole-30. As I neared day 30 for the second time, I remembered my first Whole 30– how excited I was to eat a sandwich, how I couldn’t wait to bite into an ice cream cone, how tempting a donut sounded until the bitter end. This time I started to think about how I didn’t want my diet to change and shift and morph into something else. I still want to eat sweet potato hash and eggs. I still want to consume more vegetables and lean protein. I still want to be able to say that I went the entire week without desert. Not because I forced or convinced myself I didn’t need sugar, but because I didn’t even WANT it!

One indulgent meal once and a while will not keep me from my health goals, but allowing myself simple sugars, and over-processed food day-in and day-out will eventually derail my health and fitness goals. My plan is to complete a mistake-free Whole 30 when we return from vacation in April. At this point, I feel confident in my ability to stay on the train without looking back! On with the recipe! (And your day, if you really hung in here for the entire play-by-play!) Happy Thursday!

XX, Megan

DSC_0358

Ingredients:

  • 1 Tbsp. canola or vegetable oil
  • 4 carrots, sliced
  • 4 stalks celery, sliced
  • 1 small yellow onion, diced
  • 15 oz. extra-firm tofu, drained and diced, or use 1 lb. chicken breast, diced
  • 28 oz. diced tomatoes, with their liquid
  • 32 oz. reduced-sodium chicken or vegetable broth
  • 1/4 cup fresh flat-leaf parsley, chopped
  • 3 Tbsp. basil pesto, or more to taste

Directions:

 Heat a large saucepan or stockpot over medium to medium-high heat, and add the oil. When it is hot, add the carrots, celery and onions. Cook, stirring occasionally, until the onions are translucent, about 5 minutes. Add the tofu (if using chicken add it about 6 – 8 minutes before the soup is done), tomatoes and broth, cover it and bring it to a boil.
Remove the cover and simmer the soup for 15 – 20 minutes until the vegetables are very tender. Stir in the parsley and pesto and let the flavors meld for about 1 minute before removing from the heat. Serve it immediately or refrigerate it for up to 3 days.
This recipe’s original side was a loaf of Italian bread. Instead of bread, I opted for Roasted Spicy Sweet Potato Bites.
  • 2 large sweet potatoes, cut into one, two, or even three inch cubes
  • 1 tsp garlic powder
  • 1 tsp chili powder
  • 1 tsp smoked paprika
  • 1 tsp rosemary (or you can use thyme or basil or parsley)
  • 1/2 tsp salt
  • 1/4 black pepper
  • 1/4 tsp cayenne
  • 2 tbsp olive oil
Preheat your oven to 450. Chop the sweet potatoes and put them into a medium sized bowl. Add the olive oil. Mix the dry ingredients together. Toss the sweet potatoes with the olive oil and herbs. Bake for 35-45 minutes turning once halfway through baking. Enjoy!!
DSC_0366.JPG

*The Six O’Clock Scramble is a meal planning service to which you can subscribe here. For a fantastic price you will receive 8 weekly meals which means 8 recipes (main course plus a side dish), complete grocery list, the ability to tweak the number of people you are making for, and full nutrition facts.

PLUS tips as to how best to PREP your meal beforehand, add a punch of FLAVOR, and how to SLOW COOK almost every recipe if you’re especially slammed that night. This wonderful service really does live up to it’s name. You can come home at 6 p.m. and be sitting down to a DELICIOUS, HEALTHY, HOME COOKED meal by 6:30 p.m. most nights.

Eggs Florentine for Two

| Megan

dsc_0299

The only thing I regret about this meal is cracking my poached egg! 🙂 It was perfectly cooked, but when I went to plate that baby it just kept rolling off– first one way and then the next. That egg did not want to stay put, and I ended up puncturing it with my spoon. Woops!

The idea for this meal came when I was left with two perfect handfuls of spinach that were not enough to constitute two full salads, too much to put into two omlets, and not quite enough to justify cooking up a quiche.

This breakfast, which could just as easily serve as brunch, also came about because of our sweet potato hash burnout. We’ve been munching on sweet potato hash for nearly every breakfast since we began the Whole30, but have needed to come up with some more creative, i.e. different forms of breakfast now that we’re nearly two weeks in.

The results were truly scrumptions. You can make this dish for 4 by simply doubling the recipe but as I knew it wouldn’t be a hit with my kiddos, I simply made it for my husband and me. As with all recipes here on Refined + Rugged, I’d love to know what YOU think!

XX, Megan

DSC_0271.JPG

Ingredients

4 slices turkey bacon (or prosciutto)

1 tbs. coconut oil

1/4 onion diced small

1 clove garlic

2 cups baby spinach

Dash of nutmeg

1/4 cup coconut milk

1 tablespoon kosher salt, plus extra for seasoning

Freshly ground black pepper

1 tablespoon fresh lemon juice

2 eggs, at room temperature

1 cup of grape tomatoes halved

Directions

Preheat the oven to 400 degrees with the oven rack in the center of the oven. Spray a baking sheet with cooking oil. Lay the bacon on a baking sheet and bake until crispy 8-10 minutes.

Meanwhile, in a medium skillet, heat the coconut oil and saute 1/4 of an onion stirring frequently until soft, about 5 minutes. Add the garlic and cook for about 30 seconds until fragrant. Add the spinach and nutmeg and cook until the spinch is wlited, about 1 to 2 minutes. Stir in the coconut milk and bring the mixture to a simmer. Stirring occasionally, cook for an additional 5 minutes until the mixture thickens. Remove pan from heat and season with salt and pepper.

Fill a small saucepan with 3 inches of water. Add 1 tablespoon salt and 1 tablespoon lemon juice. Bring the water to a simmer over medium heat. Crack an egg into a small bowl, be careful not to break the yolk. Slide the egg into the water, then stir carefully for 2 to 2 1/2 minutes until the white is set and the yolk is still soft. Using a slotted spoon, remove the egg and drain on a paper towel. Repeat with the remaining egg.

Place 1/2 cup tomatoes on each salad plate and season with salt and pepper. Place two strips of bacon over the tomatoes. Spoon 1/2 of the spinach sauce over the bacon (or proscuitto). Top with a poached egg and add salt and pepper to taste. Serve warm.

DSC_0294.JPG

Psycho Monkey Smoothie

| Megan

dsc_0141

Those of you who follow me on Instagram know that we started the Whole30 this past Monday. My husband almost instantly hit his low, and has been on a steady crescendo back to energy, feeling fabulous, and taking on the Whole30 like never before (last time he lasted 24 hours, this time he is reading food labels and abstaining from all things Whole30 taboo).

On the other hand, I felt GREAT when I started Whole30, and then proceeded to tank a little bit at the end of the week. This could also be the result of a demanding schedule. I’m teaching two cycling classes right now. One indoor cycling class at the gym, and a class at our local bike shop Slim & Knobby’s.

All of this to celebrate the fact that we have found the perfect Whole30 approved treat! Now when I say treat, I mean this loosely. Because everything inside the Psycho Monkey Smoothie from The Scramble is Whole30 approved. I have made sure that I don’t use this delicious drink to cheat myself. The Whole30 recommends eating three set meals, and encourages participants to move away from snacking.

Thursday night after my spin class, however, I was severely in need of a pick-me-up. Something that would give me a little boost, but leave my sugar levels alone. This smoothie is it!!

dsc_0128

1 cup unsweetened almond or coconut milk
1/2 cup ice
1/2 cup filtered water, or use tap water
2 bananas, frozen
2 Tbsp. natural peanut butter or other nut or seed butter
1/4 cup cocoa nibs (also called raw chocolate or cacao), or use 2 Tbsp. unsweetened cocoa powder
1/4 cup unsweetened shredded coconut
1/4 tsp. ground cinnamon
1 Tbsp. chia seeds

Blend!

dsc_0134

Only after seeing these pictures did I realize that I left out the unsweetened shredded coconut. I don’t recommend doing this, but our smoothie was delicious, nonetheless.

*The Six O’Clock Scramble is a meal planning service to which you can subscribe here. For a fantastic price you will receive 8 weekly meals which means 8 recipes (main course plus a side dish), complete grocery list, the ability to tweak the number of people you are making for, and full nutrition facts.

PLUS tips as to how best to PREP your meal beforehand, add a punch of FLAVOR, and how to SLOW COOK almost every recipe if you’re especially slammed that night. This wonderful service really does live up to it’s name. You can come home at 6 p.m. and be sitting down to a DELICIOUS, HEALTHY, HOME COOKED meal by 6:30 p.m. most nights.

Chicken and Nectarine Salad with Honey-Lime Dressing

| Megan

image

I made this salad for Sunday dinner with my sister and her family and it was a HUGE  hit– with the adults, that is. The kids had grilled cheeses, sliced nectarines, sugar snap peas and gobbled up their meal in an instant.

We paired the Chicken and Nectarine Salad from The Scramble with a Green Salad with Pistachios and Goat Cheese and a warm baguette. Heavenly. That’s how it all tasted.

It is fun to have family and friends who enjoy delicious food as much as we do and this really was the perfect summer meal. Today will be a driving day for us as we return home, but it was such a wonderful trip with so many beautiful memories made.

I hope your mid-week comes cruising through with goodness. Many happy returns to you all!

XX, Megan

image

Ingredients

1/2 lb. boneless, skinless chicken breasts
3 Tbsp. extra virgin olive oil
3 nectarines, pitted and sliced
1/2 cucumber, peeled, seeded and sliced (1 cup)
3/4 cup sliced almonds, lightly toasted if desired
3 – 4 scallions, thinly sliced, green parts only (1/4 cup)
2 Tbsp. white wine vinegar
1/2 lime, juice only, about 1 Tbsp.
1 Tbsp. honey
1/2 tsp. curry powder
1/2 tsp. ground ginger
1/4 – 1/2 tsp. salt, to taste
1 – 2 Tbsp. fresh mint

Directions

Cut each chicken breast crosswise into thin strips. Heat a large skillet over medium to medium-high heat. Add 1 Tbsp. oil, and when it is hot, sauté the chicken, turning occasionally, until it is browned and cooked through, about 5 minutes. (Set aside some cooked chicken, sliced nectarines and cucumber for non-salad eaters, if necessary.)

In a large serving bowl, combine the chicken, nectarines, cucumbers, almonds and scallions. In a small bowl, whisk together 2 Tbsp. oil, the vinegar, lime juice, honey, curry powder, ginger and salt. (Alternatively, you can shake them all up in a jar to emulsify them.)

Pour the dressing over the salad and toss well to coat. Gently toss in the mint (optional). Refrigerate it for at least 15 minutes and up to 2 days. (Meanwhile, prepare the baguette slices, if you are serving them.) Season the salad with salt and pepper, to taste, at the table.

*The Scramble is a meal planning service to which you can subscribe here. For a fantastic price you will receive 8 weekly meals which means 8 recipes (main course plus a side dish), complete grocery list, the ability to tweak the number of people you are making for, and full nutrition facts.

PLUS tips as to how best to PREP your meal beforehand, add a punch of FLAVOR, and how to SLOW COOK almost every recipe if you’re especially slammed that night. This wonderful service really does live up to it’s name. You can come home at 6 p.m. and be sitting down to a DELICIOUS, HEALTHY, HOME COOKED meal by 6:30 p.m. most nights.