Recipes

Six Weeks of Bowl Meals: Grain-Free Thai Bowl

Thai bowl

Telling someone addicted to food to “just eat mindfully” is like giving an alcoholic a fifth of whiskey as a gift and saying “enjoy one glass a day”. Mindful eating is to an infant what living on autopilot is to an adult. As much as I believe in my clients far more than they believe in themselves a lot of the time, there is a point, typically in the beginning of Health Coaching program, where I just have to put it bluntly and show a bit of tough love. Awareness of denial, blame and shame is essential to beginning the process of living a mindful life. Mindful living and eating is freedom.

I am here to help you help yourself, trust me, and time is on your side.

My story includes too many years of battling an incredibly disordered relationship with food. It was as if I had myself convinced I was born with a weight + calorie chart in one hand and measuring cups in the other. Can you even picture that? First comes the head, the shoulders then…Wait for it…measuring cups and spoons! Awe! Now this child will always know how to stay healthy and love herself!! Yay!

Learning how to retrain my mind-body connection to “just eat mindfully” was a process. It took time. One of the important health discoveries I made along the way was the crappy physical feeling that resulted from junky food choices. Mindful eating means making well-thought out nutrition decisions based on the mind-body connection and love for oneself. It means fully enjoying the eating experience and slowing down with every bite—a helpful practice for life overall.

This week’s bowl meal makes eating mindfully simple. Every nutrient-dense ingredient not only forces taste buds to dance, but continues to fuel and support everyone living a healthy lifestyle. The balance of macros and micros will satisfy the largest of appetites! The dressing can be used as a sauce and is drinkable on its own! I’m so so so pleased with it and cannot wait for you to try it!

Grain-Free Thai Bowl

By Audrey Byker Health Coach

Serves 4-6

for the veggies and protein

-1lb. boneless chicken tenders, chopped into 1 in pieces(make it vegan and omit)

-1 pint baby bella mushrooms, sliced

-1 pint shiitake mushrooms, sliced

-2 cups shredded carrots

-1 large bundle of broccoli, chopped

-Sea salt

-Black pepper, fresh ground

-1 Tbls avocado oil(or any healthy oil)

-1/2 tsp sesame oil

for the carbs fat and flavor

-2-3 cups jasmine rice, brown rice, brown rice noodles, cooked(optional if grains are desired)

-Sunflower seeds, roasted and salted(optional garnish)

-Green onion, sliced(optional garnish)

FOR THE THAI SUNFLOWER SEED DRESSING/SAUCE:

By Audrey Byker Health Coach

-1/2 cup sunflower seed butter, unsweetened and unsalted(or any other natural nut butter)

-3 Tbls Tamari soy sauce or coconut aminos

-2 Tbls raw honey(optional—omit for vegan)

-Juice of 1 lime

-1 Tbls rice or white wine vinegar

-Water to taste

Add both oils to a large wok or nonstick skillet(with a lid if you prefer veggies to be cooked through) then add chicken, salt and pepper. Sauté until cooked through, remove from pan, set aside and immediately add mushrooms to the pan. Sauté over med-high heat, stirring frequently for 5 min. Add remaining veggies(broccoli and shredded carrots) and sauté over medium heat until cooked al dente(or add the lid and steam until desired doneness is reached). Meanwhile add all dressing ingredients except for water in a small mason jar with a blender ball, add lid and shake until fully combined. Add water to thin to desired consistency, one tablespoon at a time. Add chicken back into pan to heat through, just before serving. Serve in bowls layered with noodles or rice(optional), dressing, green onion, and sunflower seeds. Eat leftovers cold or reheated, in a salad, alone or with grains.

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Audrey Byker is a skilled and experienced Health Coach in West Michigan. She specializes in supporting busy people on their wellness journey through one-on-one coaching which can take place in person at her private office, in home or virtually from anywhere in the world. If you are looking for guidance and support to improve your health and quality of life, click here to set up a free consult today! She accepts HSA/FSA as payment!

Six Weeks of Bowl Meals: Harvest Burger Bowl

portraitburgerbowl

Everyone is overwhelmed. Laundry, responsibility, work, a million school papers flying out of kid’s backpacks. The garage. Voicemails. Emails.

Then there’s meal planning, grocery shopping and cooking healthy meals.

The difference between those who can handle the overwhelm and those who allow it to paralyze them is basic: Healthy-striving people prioritize and plan. Successful people prioritize and plan. Less stressed people prioritize and plan. They listen to their intuition and trust it. They ignore that which is not important and focus on all that is to them.

What does it even mean to prioritize and plan? For some it’s a detailed planner, for others it’s utilizing Apple technology, google calendar or an app. For my grandpa it was always a notepad and golf pencil stashed in the breast pocket of every shirt he wore. It means saying “no” more than “yes” even if it hurts someone’s feelings, makes the kids cry or the neighbor annoyed. It’s taking action, one priority at a time.

Yup, without disclaimer or explanation. It’s a “no”.

Week four of six weeks of bowl meals is the perfect salad to add to next week’s meal plan. It follows all the balanced nutrition guidelines for ideal blood sugar control—a high healthy eating priority. It just so happens eating balanced, nutrient dense meals aids in the effort to feel less overwhelm. Blood sugar control is related to hormone regulation. Hormone regulation is responsible for balanced cortisol which aids in calm, clear, focused thinking, sleeping, and moving. It’s crazy how everything is connected.

Suddenly the emails and garage have bumped to the bottom of the list.

Harvest Burger Bowl

By Audrey Byker Health Coach

serves 4-6

FOR THE VEGGIES FAT AND PROTEIN

-2-3 head of romaine lettuce, chopped, washed and spun in the salad spinner

-1lb ground beef (know your farmer)

-1-2 Tbls. non chili spice blend(burger blend). I can’t get enough of this

-1/2 medium onion, chopped

-1 cup pecans, roasted and salted

for the carbs and flavor

-4 med/lg sweet potatoes, scrubbed and chopped into 1in. pieces

-1-2 Tbls avocado oil

-salt

-pepper

-1 apple sliced or diced(optional for garnish)

Creamy Avocado Dressing(or this):

-1/2 large avocado

-1/4 tsp sea salt

-One lime, juiced

-1/4 cup olive or avocado oil

-1/2 Tbls raw honey(optional)

-1 clove garlic, minced

-1/4-1/3 cup water, as needed

Preheat oven to 375 degrees. Add sweet potato to a large bowl and stir to coat with oil then sprinkle with 1 1/2 Tbls spice blend. Add salt if spice does not contain it. Add to parchment paper covered sheet pan and add to oven to roast for 30 min or desired doneness, stirring 1/2 way. Set aside to cool slightly before adding to bowl.

While sweet potatoes roast add ground beef and onion to pan over med. heat. Add 1/2 Tbls spice blend. Cook through and brown. Remove from heat until sweet potatoes are ready.

Prepare bowl and dressing. Layer romaine coated in dressing, sweet potato, ground beef and pecans. Drizzle a bit more dressing on top as desired.

Six Weeks of Bowl Meals: Italian Broth Bowl

Um, what the heck is a broth bowl and how is it not soup? is the question I asked myself around a year ago at this time.  It seems the foodie term is trending at the moment—thanks to Panera Bread, but likely existed long ago and was derived from asian cuisine or soup containing mainly flavor-intense broth. Regardless of where it truly came from, and what sets it apart from soup, this week I chose to create my own version in hopes to improve upon the lack-luster dining experience I’ve had with it thus far. A broth bowl appears to be a balanced plate of food added to a bowl with broth ladled over top. I’ll go with it!

One of the core concepts of holistic health is the need to feed the human desire to be creatively expressive. I can’t help but applaud the individual who came up with the term “broth bowl”, which gets me thinking…As children we develop an internal belief system based on our experiences and influences in our lives. Much like many of the clients I work with, at the age of five, I can remember adding “not an artist”, “not creative” to my exponentially long and growing list of beliefs. My mom went to art school and my sister was following in her footsteps. Based on comparison, I wasn’t an artist or creative.

So what do you do when you crave creativity but believe you are not creative?

Just about a decade ago, I wrote down all the beliefs I had about myself—the limiting ones holding me back from living a joy-filled and authentic life. I burned the list then stepped into the kitchen. Yup, burned it. To hell with “I’m not creative” and the crap that followed…

It took four trials of creative expression to share this recipe today. Six if you count writing about it. It’s really good. My version of a broth bowl is not soup, but you may call it that or something different—whatever makes the most sense. My husband, Levi, has become my go-to judge for the majority of the dishes I come up with. His opinion serves to spark my creative process even when it’s what he calls “constructive criticism”. He loved the final two versions pictured, which happen to be extremely quick and simple to prepare—a balanced meal with broth ladled over top—or not if you haven’t embraced the trend quite yet.

My hope is mass amounts of people hit the kitchen to create this recipe all while burning the limiting beliefs on their list. By the time the cauliflower is done steaming, the whole process could be finished[write. burn. release. start over].

Italian Broth Bowl

By Audrey Byker Health Coach

Serves 4-6

For the veggies fat and protein

-1 pound Italian sausage(know your farmer)

-1 red bell pepper, seeded and sliced

-2 heads cauliflower florets, sliced

-2 cups kale leaves, stemmed and roughly chopped

-1/2 Tbls avocado oil or ghee

-Kalamata olives, sliced (optional garnish)

for the carbs and flavor

-1 tsp Italian seasoning

-2 cloves garlic, minced

-Sea salt, a few pinches

-Fresh ground black pepper to taste

-2 cups cooked rice noodles, potatoes or brown rice (optional)

-1 batch chicken bone broth or two cartons chicken broth heated

-Green onion, sliced(optional garnish)

In a large non-stick saute pan with a lid add sausage and begin to brown over med. heat. Add oil, peppers, and cauliflower after a few minutes. Stir frequently and brown over med. heat. Add the salt, pepper and Italian seasoning. Stir together then add lid. Turn heat to low then simmer and steam for 10-15 min.(preferred doneness). Heat chicken broth. Remove lid from large saute pan then add kale and garlic. Turn heat to med-high and stir and saute until garlic is fragrant—1-2 min. Remove from heat and dish into bowls. Pour warmed broth over each serving and garnish with olives and green onion(optional).