Smashed Avocado Egg Sandwich

If you’re anything like me, then you probably have a huge love affair with avocado. I mean, what’s not to like? It’s versatile enough to be blended into a smoothie or mashed up into yummy guacamole. But also, it’s packed with oh so good nutrients including vitamins A, C, E, K and B6. This little green fruit is

also great source of potassium, omega 3 “healthy” fats and is a complete protein.

So that’s why when I found this recipe via Lauren Conrad on Instagram I fell instantly in love. Pair it with a fresh summer salad and you have a healthy and delicious brunch that you can prepare and impress all season long.

Ingredients

For egg sandwich per plate:

1 extra large egg

¼ to ½ piece avocado

Red pepper flakes

Himalayan pink salt

1 slice Ezekiel sprouted bread, cinnamon raisin

1 tsp Earth Balance spread or unsalted butter

For a salad (with leftovers):

1 package spring mix or baby romaine

2-3 red radishes, sliced thin

¼ orange or yellow pepper, diced

1 large handful raw unsalted cashews

2 tbsp balsamic vinegar

1 tbsp extra virgin olive oil

1 tbsp honey

Cooking Instructions

1. In a medium non-stick pan, cook egg over-easy (or preferred style, I like the yolk runny)
2. Toast bread until warm and to desired level of crispy, then spread on Earth Balance
3. In a small bowl or directly on toast, mash avocado until easy to spread
4.  Sprinkle with red pepper flakes, to taste
5. Add egg and top with salt
6. In a large bowl, mix in lettuce, pepper and radish. Set aside.
7. In a small bowl, whisk together balsamic, olive oil and honey until fully blended
8. In a small skillet, toast cashews on low-medium heat until crispy
9. Combine salad and dressing until fully coated, then top with cashews
10. Time to nom, enjoy your meal!

Xo Saranna

Two Meals for One Deal: Coconut Rice

I’m always on the search for recipes that can help me stretch an ingredient across a few days of meals. This is a great tactic for those of you who are as lazy as I am at night (I’m useless for anything other than laying on the couch after 8pm). But also, I have a hungry man to feed and he likes a little variety in his meals, especially when it’s a vegetarian one.

Enter a super easy coconut rice recipe that I found on my All Recipes app and altered slightly. On night 1 I used this dish as a side to a yummy gluten free baked coconut chicken dish. On night 2 I scoured the web for tips on turning coconut rice into the main event and came up with an oh-so-amazing Thai fried rice as a result. Use fresh, organic ingredients and look for sauces with no added sugar to keep these meals extra healthy.

It was so good that my man is asking for it by name. BOO YA. 

Meal #1: Baked coconut chicken with coconut rice and steamed broccoli. I adapted this recipe from one I found in the April 2014 issue of Cooking Light magazine.

Ingredients

2 large pcs boneless, skinless chicken breast (about 1 lb), sliced into chicken tender-sized pcs

3 large egg whites, beaten

¾ cup Panko Japanese bread crumbs – I used a gluten free option that you can get at Whole Foods

½ cup flour – I used brown rice flour but you could also sub almond flour or all-purpose flour

½ cup shredded unsweetened coconut

2 pinches sea salt or Himalayan pink salt

1 bag pre-cut broccoli or 1 large bunch broccoli

1 ½ cups uncooked jasmine rice or basmati rice

1 can coconut milk – for a slightly lower fat option you can use light coconut milk, just be aware that the taste will not be as pronounced

1 ¼ cup filtered water

1 tsp coconut cane sugar or other sweetener

Olive oil or cooking spray for pan greasing

Optional flavor add ons

1 tbsp sesame seeds or gomasio

½ tbsp sesame oil

3 tbsp mayonnaise – I used a healthier option called Vegenaise but any type will do

2 tsp rice vinegar

2 tsp Sriracha hot sauce

2 tsp low sodium soy sauce – I used a gluten free option

Cooking Instructions

1. Pre-heat oven to 450 degrees

2. Combine coconut milk, water, coconut sugar and 1 pinch salt in a pot and cook on high until sugar is dissolved

3. Add rice and bring to boil on medium flame, then cover and cook for 18 minutes on low heat

4. Set aside large baking sheet covered with aluminum foil and greased with cooking spray

5. In three shallow dishes place egg whites, flour, and coconut flakes/Panko breadcrumbs

6.  Dip chicken first in flour, then egg whites and coconut/breadcrumb combo. Press to adhere

7.  Place chicken on baking sheet and repeat with remaining pieces. Top with cooking spray when complete

8. Bake on 450 for 5-7 minutes each side or until done

9. While chicken is baking, place broccoli in steamer pot and bring water to boil and cook for 5-8 minutes until at desired softness

10. Optional add-ins: sprinkle sesame seeds and oil on broccoli, then combine remaining ingredients in a small dish and use as dipping sauce for chicken

Meal #2: Thai coconut veggie fried rice with egg over-easy

Ingredients

Leftover coconut rice (at least half should remain)

¼ cup parsley or cilantro, diced

3 scallions, sliced

3 garlic cloves, diced

1 cup green peas, frozen

1 cup diced carrots, frozen

1-2 tbsp coconut oil

½-1 tsp turmeric

1 pinch sea salt or Himalayan pink salt

2 tbsp fish sauce – you can find this in the international foods section

1 tbsp Sriracha

1 egg per serving

1 lime

Cooking Instructions

1. In a large pan or wok, combine 1tbsp coconut oil and garlic and cook over medium high heat for about 1 minute until garlic begins to caramelize

2. Add peas and carrots and cook for another 2 minutes

3. Mix in rice and salt and turn down to medium heat. Continue to mix for 3-5 minutes, adding another tbsp coconut oil if the mixture is beginning to burn

4. Mix in parsley/cilantro and scallions and cook for 2 minutes

5. Add turmeric, fish sauce and Sriracha, stirring thoroughly between each addition

6.  Before removing from heat, taste your creation and play with levels of fish sauce, turmeric and Sriracha if you need more flavor. Add slowly!

7.  Remove from heat and set aside

8. In a small nonstick pan, coat with cooking spray and cook egg sunny side up or over-easy

10. Serve rice in bowls with an egg and wedge of lime with each portion

Happy Dining!

Xo Saranna

"I Have No Time" Dinner

This "recipe" is one of my little tricks for staying on track when I get home at 8:30pm and I'm trying to resist ordering pad thai. It's quick, simple and delicious and even the most novice cook can follow these instructions.

Ingredients
2 cups quinoa, cooked
1 bag frozen veggies
2-3 large handfuls of baby spinach
2 TBSP butter or ghee
Sea salt
Ground pepper

Cooking Instructions
1. Place 1 1/2 cups uncooked quinoa in colander, then rinse in cold water
2. Add quinoa to medium-sized pot and add 3 cups filtered water and 1 TBSP ghee or butter
3. Bring quinoa to boil and cook for 5 minutes, then turn off flame and cover. Let stand and steam for 15 minutes (or longer if you like it mushy). Set pot aside.
4. In large pan, add frozen veggies and follow cooking instructions on bag. When veggies are almost done, add quinoa and spinach and sauté until spinach is wilted.
5. Season to taste with 1 TBSP butter and salt/pepper

This time I used a quinoa/spinach/frozen peas, corn and carrots mix with butter sauce from Trader Joe's, but you can use this trick with any combination of carbs, greens and frozen veggies. Other concoctions I have made:

Brown rice/bok choy/frozen edamame/with sesame oil and low sodium soy sauce
Jasmine rice/canned baby corn, water chestnuts, bean sprouts/spinach/with Trader Joe's red thai curry sauce
Quinoa/black beans/frozen corn/avocado/with salsa

As always, throw in some chicken, shrimp or tofu for added protein.

Voila! Instant deliciousness. Now go get cooking.

xo Saranna

Mama's Healing Chicken Soup

Anytime I begin to feel achy, stuffy or scratchy, I immediately wish I was with my mom. And don't we all! Mostly it's because her soft, familiar touch and warm voice instantly makes me feel whole. But also, it's because her delicious cooking would always bring relief to my body. I've adapted her chicken soup recipe a bit and added some new veggies but the best part about this magical broth is that it's impossible to screw up. Good when you're feeling homesick or whenever. Make sure you add lots of her secret ingredient <3

Ingredients
1 large pot
1/2 kosher chicken, skin removed
1 bunch fresh dill
1 bunch fresh parsley
2 medium yellow onions, peeled and cut in 1/2
4 cloves garlic, peeled
4 large carrots, peeled and cut into large chunks
2 large parsnips, peeled and cut into large chunks
4 large stalks celery
1 tsp sea salt
1 tbsp extra virgin olive oil
Lots of LOVE

Cooking Instructions
Add chicken to pot and fill with water, about halfway
Bring water to boil and add rest of ingredients
If there is room, add more water

Turn heat to medium-low and cook for 1-2 hrs, until veggies are soft and chicken is cooked through
Turn heat down to low and cook additional 30 mins for more flavorful broth
Allow soup to cool and season with salt to taste
Yummy with brown rice, couscous or rice noodles

Serve and heal.

xo
Saranna

Glorious Greens Recipe: Kale, Onion and Mushroom “Fried Quinoa”

Happy New Year! I cooked blissfully and often during my two-week break from office life and took lots of pictures to share with you! I’ve received requests from friends and clients alike to help them whip up simple and healthy recipes, which is the only way I like it.

First up: one of my favorite dishes to make for dinner. Why? Obvi b/c it’s quick and simple and doesn’t take too much effort after a 12-hr workday, but also b/c it’s packed with leafy greens, fiber-rich quinoa and the magical disease-fighting combo of onions and mushroom.

If kale isn’t your jam or you haven’t decided if you like quinoa yet, you can easily swap in baby spinach and brown rice or any other green/grain combo that you prefer. But this is my fave hands down.

Ingredients

1 bunch kale, stems removed OR 1 bag kale, leaves sliced into strips

1 sweet onion, diced

1 tbs minced garlic OR 3-4 garlic cloves, sliced

1 package button mushrooms, sliced

1-2 tbs extra virgin olive oil (it should cover the bottom of the pan when heated)

1 tbs sesame oil or to taste

2-3 tbs soy sauce or to taste

1 pinch sea salt or Himalayan pink salt

1 ½ cups uncooked quinoa

1 tbs ghee or unsalted organic butter

3 cups water

Optional add-ins

Hummus: I like garlic or red pepper varieties

Authentic Greek feta cheese made from sheep/goat milk

1 avocado

Gomasio seasoning

Cooking Instructions

1. Place quinoa in a small colander and rinse under cold water, then add to a medium pot

2. Fill pot with 3 cups water and ghee or butter

3. Bring to boil on high flame and cook uncovered for 5 mins

4. Turn off flame, cover and let steam for 15 mins. Quinoa should be slightly translucent when done. Set aside

5. In a large pan, heat olive oil until hot on medium flame and add onions and garlic

6. Sauté until onions begin to soften, then add mushrooms cook until onions are caramelized and mushrooms are soft (mushrooms not pictured)

7. Add kale and cover sauté; adjust heat to medium-low flame

8. Let steam for 5-8 minutes, mixing often. Kale should be wilted and soft by the end.

9. Turn flame to low and add quinoa, then season with salt, sesame oil and soy sauce. Mix on low heat for an additional 2 minutes, then remove from flame

10. Optional add-ins: I like to mix in slices of avocado and feta and serve with hummus on the side for extra flavor and protein, then sprinkle with gomasio

Chew and enjoy!

xo Saranna

Fall Recipe: Harvest Minestrone Soup with Quinoa and Kale

On Sunday night I tested out a recipe submitted by Chef Silvia Bianco on one of my favorite wellness sites MindBodyGreen and it was completely delicious. It was also a simple, quick and painless cooking process, three things I value in a recipe. All you're going to need is a big pot, a knife and cutting board to create this masterpiece.

I made a few slight adjustments to the recipe in order to make it mine: I added parsnip and butternut squash plus a little chili powder for some extra spice. You can also substitute low-sodium chicken broth instead of water to turn this into a spicy chicken veggie soup. Ingredients, instructions and pics of my progress below. Enjoy!

Ingredients (Veggies should be chopped into small chunks for the fastest cooking time - think popcorn-sized pieces)

• 1 sweet onion
• 2 celery stalks
• 3 carrots
• 2 tablespoons olive oil (it should cover the bottom of the pot, if not add more)
• 2 cloves garlic - finely chopped
• 2 cups fresh zucchini
• 2 cups green beans - cut in 1 inch pieces
• 1 bell pepper
• 1 28-oz can crushed or diced tomatoes
• 7 cups of water (to start)
• 1 15-oz can of cannellini beans
• 1 15-oz can of chickpeas
• 1 cup uncooked quinoa - rinse first 
• 2 cups kale - stems removed
• 1 teaspoon turmeric
• Pinch of red pepper flakes
• Salt and pepper to taste

Cooking Instructions

1. Place pot on stove with olive oil, carrots, onion and celery on medium heat. Saute mixture until softened (fork should easily pierce carrots.

2. Add garlic and red pepper flakes and cook for about 1 minute and until garlic begins to color

3. Add the parsnip, squash, bell peppers, zucchini and green beans with turmeric, salt and pepper. Stir and cook for about 5 minutes.

4. Add tomatoes and water (or chicken broth), raise heat to high and bring to boil.

Lower heat to medium/low and allow soup to gently boil uncovered for 20 minutes.

5. Add quinoa and cover for 15 minutes.
6. Remove cover, add kale, beans and more water if needed. Bring back to boil and cook for another 5 minutes or unti veggies have reached desired softness.

7. Season to taste: I use turmeric, chili powder, salt, pepper and garlic powder.

Serve and enjoy!

xo Saranna

*Source: http://www.mindbodygreen.com/0-11146/harvest-minestrone-with-quinoa-kale.html

My Weight Loss Game-changers

A few years ago, I lost 17 lbs. It was a gradual change and it look me 2 years to complete. It was also the first time that I had ever been successful at losing so much weight and transforming my body. And for the first time ever, it stayed off.

A lot of people have asked me to provide tips on how to lose weight since I have been so successful. So here goes.

Game-changer #1: I changed my perspective from skinny to healthy.

This was the MOST important thing I did to lose weight and keep it off. It was helpful that I was approaching the end of my 20’s and was hyper aware of my mortality. I started to pay attention to what I was putting into my body and slowly eliminated processed foods, dairy and meat (my choice, not for everyone), and white carbs such as bread and pasta from my regular diet. It was MUCH easier to stay on track when my motivation came from a greater place than just wanting to be thin.

Game-changer #2: I stopped looking for a means to an end.

  

For most of my adult life, I have been dieting. I tried everything: low carb, low fat, high protein, no carb, diet pills, diet shakes etc etc etc. In order to keep the weight off, I made a simple and extremely effective adjustment to my strategy.

There is no shortcut to long term weight loss. Before I embraced this truth, my plan was to stick to whatever rigid diet I was testing until I reached my goal and could go back to eating whatever. I was hungry, miserable, nutritionally deficient and surprise: not losing any weight.

So I stopped dieting and started exploring my relationship with food. I began to learn about what was healthy and where my cravings came from. I made fresh, whole food the staples of my diet and suddenly something I craved. And the weight fell off slowly...and it stayed off.

Game-changer #3: I found exercise I loved and do it often.

I suspect that for most of you exercise is a chore that forces you to wake up early or miss Happy Hour. I used to feel this way also. But movement is one of the best things you can do for your body...and your spirit. It helps with circulation, digestion and other bodily functions. It helps you feel confident, exhilarated and alive. It makes you look lean, sexy and strong.

I enjoy the intensity of a gym workout, but that isn’t for everyone. Take a moment to think about what options you have. What activities do you currently enjoy doing? Can you team up with friends for a team sport or workout session? Have you always wanted to try yoga/zumba/spin etc? Can you walk to/from work or park further away from your office?

Find a way to make movement a part of your weekly routine starting today. Get comfortable with this routine over the next month, make it second nature. Then build upon it for another month, and then another.

Game-changer #4: I expanded my horizons and created a new outlook.

If you’re out of shape, overweight, sick all the time, tired all the time, sad all the time, it’s time for a change. For me, that change meant exploring alternative options to what I had been already doing. It also meant challenging my current views on health, fitness, work, relationships etc. in order to get to where I am now.

If you don’t know where to start, look for a person in your life that has it together and explore their views, habits and sources of information. Is there something they do that is appealing but you’re nervous about making the leap? Perfect, do it. Try new things, challenge yourself, push your boundaries. You may find out things about yourself that you never knew before (and that are oh so 

Game-changer #5: I focused on healing of mind and spirit.

Emotional balance is key to good health. Stress triggers increased levels of cortisol in your body. Chronic stress and frequently high levels of cortisol can cause a whole slew of issues including high blood pressure, lowered immunity and most importantly for this topic, increased abdominal fat.

Stress can also weaken your resolve to take care of yourself. It can trigger cravings for foods that you feel will fill the void in your psyche that is distressed. You are crash dieting, overeating, over indulging etc. because your body is desperately trying to counterbalance your unhappiness.

In other words, you aren’t unhappy because you are overweight, you are overweight because you are unhappy. It may take a lot of courage to address this truth and access the underlying issues. But you’re worth it, right?!

Thanks for stopping by as always! If you have any questions leave it in the comments section :) Have a beautiful day.

Xo Saranna