Snackin' on Some Edamame

There are nights - like tonight - when I look up at the clock and realize it's already time to start making dinner and I haven't a clue where to begin!  I'm hungry, Mr.'s hungry, and while I want to put something in our bellies, I also don't want to spoil our appetite for dinner.  In times like these, I often turn to the organic edamame (ed-ah-MAH-may) for a pre-dinner crunch.  It takes me about five minutes to put a plate of hot edamame in front of us and buys me some time for my dinner exploration and ultimately the preparation that follows.

Edamame is young soybeans, available both in the pod and shelled. Because the beans are young and green when they are picked, edamame soybeans are soft and edible, not hard and dry like the mature soybeans which are used to make soy milk and tofu. Edamame is a complete protein containing all essential amino acids.  It's a good source of fiber, essential fatty acids, and isoflavones (found only in soy). I like to buy frozen organic edamame in the pod - so it's ready to go whenever I am!

To cook edamame, boil the pods in water for four to five minutes, then sprinkle with a bit of sea salt. While you can eat edamame hot or cold,  I like to serve immediately, enjoy, then then push the leftover beans out of the pod to use in my salads later in the week - delish!

Cooked and served within 5 minutes. 
Sprinkled with a teaspoon of Celtic Sea Salt.

To eat edamame, place the pod at your mouth, then squeeze or
bite the beans into your mouth. You don't eat the pod, just the
edamame beans inside, which easily pop out.
See my "discard bowl" pictured above with some empty pods.

Leftover edamame?  Simply push the beans out
of the pod (as shown above) to compliment
your salads later in week! - Delish!

Are you an edamame fan? What's your favorite way to enjoy?  

Keep it Clean!
Mrs. Skinny Fat

Reader Tip & High Protein Breakfast

I had a reader write me the other day and express - among other really great tips (thank you!) that she really loves my blog but wished that I would be more regular with my posts (me too, sista!).  She also mentioned that her favorite posts are when she gets a "taste" of what I eat on a regular basis.  I was humored by this as I take pictures of essentially every meal, snack, etc. that I make and/or order, but then decide it's not really "blog worthy" because it's so simple!  Hmm... maybe this is just the inspiration I need to help me keep posts up more regularly by focusing on just sharing vs. being critical of myself for not taking time to truly formulate thoughts, recipes, etc. 

So, here's to giving it a whirl!

High Protein Breakfast

I try to get anywhere from 80 to 100 grams of protein a day.  I have learned that my body does really good with larger amounts protein in my diet (each of us is different - it's important to determine what works for you).

So, this morning I made an egg whites (6 for a total of 24 grams of protein), loaded with veggies slightly sauteed (organic spinach, red onions, mushrooms, and red / yellow peppers), and topped with some avocado slices.  I've never combined avocado with my eggs before, but it was so good!  Gave it a little something special! 

Feels like I should keep writing... ha!

Keeping it Clean & Simple Tonight,
Mrs. Skinny Fat

Easy Dinner Idea

Seafood is a staple in our house.  We make some variation of fish - salmon, mahi mahi, tuna steak, sword fish, etc - at least once a week.  Wild caught mahi mahi is one of our favorites because it's so mild in taste and easy to prepare.  This meal took little effort and was 10 times -- okay 100 times (ha!) better than the so called upscale restaurant we visited over the weekend. 

Main Ingredients

• Organic Carrots, slice, steam, and season with paprika and ground pepper. 
• Organic Spinach, raw
• Organic Mushrooms, whole, drizzle with sunflower oil, and season with organic red pepper flakes, garlic, sea salt, and ground pepper. Grill.
• Mahi Mahi - Wild Caught Fillets Thawed (I really like Full Circle brand), start by squeezing fresh lemon over it, then drizzle with sunflower oil, and season with organic garlic, onion, ground pepper, paprika, thyme, and a touch of rosemary (use whatever you like!) - Grill

Serving Suggestion:  Place cooked mahi mahi and
mushrooms on top of raw spinach.  Excellent!

Just another picture. Delicious and Balanced!

Made with Love,

Mrs. Skinny Fat

Yum Yum: Blueberry Crumble

For Christmas, my mom and dad bought me four really pretty green ramekins. I love using small bowls...small plates...so these were a great, colorful addition to my kitchen dishware.  Thanks, guys!

While I so enjoy them for everyday use, I was also on the hunt for great recipes specifically suited for ramekins.  Kudos to Tosca Reno for including a great, clean (of course!), dessert in her The Eat Clean Diet Cookbook (page 299).  The recipe called for granola - hence my efforts in making a clean, nutty, delicious homemade granola.

I love being able to indulge every now and then in a dessert, and love even more when I don't have to feel an ounce of guilt about it. This recipe is not only delicious, it's super easy to make, and offers a pretty presentation!  

Ingredients
6 Cups Blueberries, Fresh or Frozen **I had 4 ramekins...and did 3/4 Cup in Each = Total of 3 Cups Total --NOTE: I wanted my portions to be a bit smaller, but feel free to fill close to rim of ramekin for a pretty "spill over" presentation. 
1/8 to 1/4 Cup of Natural Organic Sugar or organic honey - I used about an 1/8 Cup of Organic Sugar
1 Tbsp Arrowroot Powder - I didn't have this handy so used 1 Tbsp Organic Corn Starch
4 Tbsp Water
2 - 3 Cups Granola or Muesli - I used a handful in each of Homemade Super Nutty Granola

Directions
Preheat oven to 375 degrees.

Place berries in individual baking dishes.

If you do not have ramekins handy, you could
also use a deep oven-proof baking dish.

In a small bowl, mix water and arrowroot powder
(or in my case corn starch) thoroughly.
Stir in the honey or sugar, and pour over the blueberries. 
Top with granola. 
Back uncovered for 30 to 40 minutes.

Serve right from the oven or at room temperature. 
I also enjoyed leftovers straight from the fridge!

**Mr. gave it the Stamp of Approval! Yep, it's that good!

Keep it Clean,

Mrs. Skinny Fat

Homemade Super Nutty Granola

Mmm...perfectly nutty...perfectly crunchy...
topped with a handful of powerful Goji Berries.
Read more on superfood below!

Like me, I'm sure you have been guilty - a time or two at least- of grumbling over the overpriced - not perfectly clean - granola options available on our store shelves (health food stores included).   Why is it so darn expensive? Why is it loaded with all that sugar? Why does the box/bag make it sound sooo healthy...but the label paints a completely different picture?

Hmmm... I wish I knew, too! 

Here's what I do know.  You can save yourself a whole lot of grumbling by making your own granola!

Mmm...this homemade granola is simply delicious! Not only that, it's incredibly easy to make. Once you make your first batch, you'll be hooked by the taste, the ease, and the "do it your own" price.  I made up the ingredients as I went by what I had readily available...please do the same! If you don't have maca, go without! If you don't like clove (my favorite!), use more cinnamon! Not a fan of cashews? Add more almonds. Make it to fit your taste buds!  You can not mess this up - trust me!  Once done and cooled, try adding goji berries (amazing choice!), dried dates, raisins, cherries, blueberries, apricots, etc.  Just be sure to read the labels...watch for sugar.

Ingredients
3 Cups Rolled Oats
1/2 Cup Raw Almonds, Sliced
1/4 Cup Raw Pumpkin Seeds
1/4 Cup Raw Pecans, Whole or Halves
1/4 Cup Raw Cashews, Whole or Lightly Chopped
1/4 Cup Flax Seeds
1/2 Tsp Organic Ground Cloves
1/2 Tsp Organic Cinnamon
1/2 Tsp Organic Ground Nutmeg
1 Tbsp Maca Powder --- Learn more about health benefits of Maca below...
3/4 Cup Unsweetened, Natural Applesauce
1 Tsp Pure Vanilla Extract
1/4 Cup Raw Honey, Optional

Directions
Preheat oven to 325 degrees.    

Mix dry ingredients in a medium sized bowl.

Mix applesauce, raw honey, and vanilla in a small bowl. 

Combine dry ingredients with applesauce mix. 
Make sure all dry ingredients are thoroughly
coated with wet mixture.

Spread mixture on a cookie sheet lined with parchment paper.
Bake approximately 45 minutes or until granola
is dry and golden in color. **Stir every 12 minutes or so.

Let cool completely, try and hold off on eating it all at once (ha!),
and store in an air tight container.  

Granola is inexpensive to make, delicious, healthy,
and makes a great snack!  Perfect topping on yogurt,
used in place of cereal, or as a topping on dessert
-- amazing recipe to come tomorrow!

Organic yogurt, topped with a handful of homemade granola,
topped with a handful of Goji Berries. SO GOOD.  Enjoy!

Made with Love!
Mrs. Skinny Fat

More about the Powerful Superfoods included:

Maca - Maca Powder is from the Maca root, a flavorful ancient superfood from Peru.  Peru is a place that holds a special place in my heart; it represents my first time traveling abroad and truly gave me the hunger for cultural experiences. Maybe that's why I am so keen on Maca... it has been cultivated for at least 2,000 years and consumed by Inca Warriors to increase strength and endurance.  It is highly nutritious food that has been used traditionally to gain increased energy, promote sexual desire, support fertility, and enhance immune system function.  It continues today to be a significant staple food and medicinal plant for the Peruvian people and is now widely available to the world as a whole food supplement. www.foodmatters.tv

Goji Berries - Goji Berries are grown on vines in the protected valleys of inner Mongolia and Tibet. The distinctively flavored red berries are a rich source of Vitamin C, having 500 times more Vitamin C per ounce than oranges. They are a superb source of Vitamins A, B1, B2, B6 and E and contain a full complement of protein with 18 amino acids and 21 trace minerals. Most of all they are an excellent antioxidant, making it an ideal natural whole food for reversing aging and protecting against disease. www.foodmatters.tv

Big Annoucement: Making It Happen!

This year, I gave myself
the gift of knowledge! 

I'm a firm believer that we should never blink an eye when it comes to making an investment in our health (ie - fueling our body with quality, whole foods) or our mind (knowledge is power).  My health and wellness journey over the last four and a half years has had a gradual build to where I stand today.  However, lately, my belief system and foundation has been shaping at an incredibly rapid pace; one of which leaves me hungry for more!  I have come to accept - embrace with open arms rather - that my passion for health, wellness, and happiness is not something I can't simply turn-off.  Much the same with my passion for writing, public relations, and marketing.  It's all part of who I am.   Isn't the combination rather fantastic? 

The more exposed I am to nutrition and living your ultimate life, the more I dig my heels into my belief that food changes everything.  We all should feel good - and I mean really good!  To do so you must have proper fuel, but it doesn't stop there....feeling good also includes being balanced -  believing that you are worthy, in other words,  loving yourself, having happiness in your relationship and your career, feeling empowered from physical activity - from movement, and having true peace with your faith.  Feeling good is beyond a beautiful thing! 

I am so excited to announce that I have decided to take my passion for proper fueling and living a balanced life to the next level.  I am officially a student at the Institute for Integrative Nutrition (IIN).  I have no doubt that this silly blog of mine helped me take the leap for continuing my education.  Seeing your life change by sharing with you the little bit I know, strikes a cord deep within - I so love that I get to play a part in it!  Change in your life is so possible.  It's proven time and time again that a whole lot of simple adds up to greatness!

IIN is the world's largest nutrition school with this mission: To play a crucial role in improving health and happiness, and through that process, create a ripple effect that transforms the world. I am excited to be a part of a like-minded community, and with that, excited to transform my knowledge base leaps and bounds by the teachings of people that I have grown a tremendous respect for. Learning what you love can be just as contagious as feeling good! 

While I don't give much buy-in to resolutions, I do believe it's powerful and impactful to give your year a theme.  2012 for me?  It's all about making it happen.  A year from now, I will be able to add Certified Health Coach to my list - and come to the stage - this stage - from a place of time tested knowledge.  How cool is that? 

Mr. & I New Year's Eve 2012
Celebrating 2011 & the fun-filled journey ahead!

Mrs. Skinny Fat