Keller's Kitchen for the week of 4/17/11

What's on the menu for this week?

• Egg Muffins (these were inspired by a recipe in Mark Sisson's, The Primal Blueprint Cookbook)- I stuffed mine with mushrooms, turkey bacon, spinach, bell peppers, and onion.  Place what you want in your muffin cups, poor egg on top, and bake until done.  Store them in the fridge and heat up on the run.  So simple!
• Steamed Apples-This is a great alternative to over processed, full of sugar apple sauce.  Slice your apples, sprinkle with cinnamon, place in a steamer (very inexpensive and a must have kitchen item) until soft, toss with honey (I like them just fine without the honey, but my kids prefer them tossed with a little bit of honey), and enjoy this sweet treat!
• Grilled Chicken Breast- DeWayne actually had a little extra time last Thursday, so he grilled some chicken.  We have learned a few things (thanks to John Montague) that have made our grilled chicken so much better, fillet your chicken, rub with olive oil, and season.  We also love to grill it on our "Little Smokey."
• BBQ Pork Tenderloin (also inspired by Mark Sisson's, The Primal Blueprint Cookbook)-One of the hardest things for me to give up when we first changed our eating habits was BBQ sauce.  I put it on everything (and I mean everything) because it was fat free (back then I thought that equalled healthy).  Have you ever read the label of  bottled BBQ sauce or ketchup?  Not so healthy!  Thanks to Mark Sisson's cookbook, I can again enjoy my BBQ sauce, minus the junk of course (and it taste good too)!  Okay, back the the tenderloin, I prepared it all and will put it in the oven Monday at 4:00 and it will be delicious by the time we finish our evening classes!  See there is no excuse to eat junk!
• Roasted Brussels Sprouts-Love these!!!  Cut your brussels sprouts in half (don't forget to cut the end off), saute' over med./high, with a little olive oil, sea salt, pepper, onion powder, garlic powder, when they start to brown turn the heat down to low (and sometimes off), cover, and let steam until soft.
• Roasted Sweet Potato Chunks-So easy, so yummy, and a great post workout snack!  Chunk your potatoes, toss with olive oil, sea salt, pepper, and broil until soft (about 25-30 minutes).
• Zucchini and Tomatoes-This recipe is inspired by one of my very favorite John Montague recipe's, but mine never turns out as good.  So ask him at the gym how to make it.
• Broccoli, Green Onion, Cabbage Slaw- I actually got this recipe from this month's, Natural Awakenings Magazine (It is a free magazine, so look for it!  If you can't find it talk to Roustabout Member, Olivia because she works for the mag).  I did not have all the stuff for it, so I used what I had.  It is pretty tasty!

On a side note staying hydrated is so important!  There are so many benefits to drinking water from increased athletic performance to healthy skin.  To help me get enough water each day you will find me sipping (more like guzzling) on sparkling water.  There are lots of flavors out there with out artificial sweeteners, caffeine, calories, or sodium.  So find one you like! 

I also dare you to switch out your full of sugar sport drinks for coconut water.  It will help you stay hydrated, has more potassium than a banana, and does not have any of the dyes, sugar, and other junk that you will find in those sport drinks that some of you like to bring to the gym (not to mention any names, ERIC).  DRINK UP!

So there you have it, this week's meals cooked and ready to go!  It takes a little time up front but so worth it!  It makes me feel good knowing that I am going to feed my family good food that is good for them!  Don't forget to check the facebook page for pictures!