Bok Choy Stir Fry with Potatoes, Apples, and Mushrooms

I’ve been really into Bok Choy lately. It’s leafy, it’s green, it’s super healthy, and SO easy to prepare. I also like how there are two parts to it: the stalky, hearty part of it and then the leafy part of it. So much bang for your buck.

Although I pride myself on never really making the same thing twice, I’ve made this same stir fry, or a slight variation of it, several times over the last couple of weeks.

I am a veggie-lover and like huge bowls of vegetables for lunch/dinner sometimes, but if you like more of a protein heavy meal, this would be great with chicken, steak, or beans.

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This is what I started with:

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I chopped it all up, and threw it in a pan with some olive oil:

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Let it all cook down for about 5 minutes over high heat, and added some breadcrumbs for crunch:

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Scrumptious.

To season, I added Salt, Pepper, and Red Pepper Flakes. Sometimes I also add about half a tablespoon of butter. Because it’s just so good and picks up the flavor.

Health in a bowl, baby.

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Are you into Bok Choy? Have you had it? Like it?

 

Bok Choy Stir Fry with Potatoes, Apples, and Mushrooms

  • 3 or 4 large Bok Choy Leaves
  • 3 or 4 small red potatoes
  • 6 or 7 white mushrooms
  • 1/2 apple
  • 1/4 cup breadcrumbs
  • 1 or 2 T olive oil
  • Salt, Pepper, Red Pepper Flakes

1. Chop all vegetables and add to an oiled sauté pan.

2. Stir frequently over high heat for about 5 minutes. Add bread crumbs. Stir for another minute or two.

3. Enjoy a huge bowl of healthy vegetables.

Final Day Reflections on The Feb 21 Day Intuitive Eating Challenge and GiveAway Winner

I want to cry! The Feb Challenge is over.

You guys may know by now that I am the sappiest person alive, so of course I am getting emotional as I just typed up my last daily email to the Feb Challengers.

The 21 Day Feb Intuitive Eating Challenge has been my baby since one sleepless night in January when the idea hit me at 2am like a load of bricks. I wanted to start to express to you guys and to my clients what I really honestly believe is the way to approach our eating, weight and body issues. I don’t believe in diets, but I do believe in US, in listening to ourselves. And I decided to take a chance and just start talking about Intuitive Eating.

And the Feb group took a chance and gave it a shot.

I am so inspired by the Feb group. They have shared so much with me about their own issues, have supported each other, have celebrated their successes, have pushed themselves way outside of their comfort zones, and have opened themselves up to a whole new way of thinking.

They have struggled, they’ve questioned things, they’ve taken steps backward, they’ve gotten tripped up. And so have I. All the time.

But it felt like a real community. I knew that when I had a hard time with something, I could share it with them. And when I was proud of something, they’d be open ears. And I think everyone felt that way.

Each email I sent meant something different to each person. Some concepts resonated big time with some people, and other concepts made an impact on other people. Everyone took something else away from it.

But I think at the end of the day, I realize that what people have said they took away from it was a new perspective, a release of control, guilt and judgement, a sense of awareness of themselves that they had been ignoring for a long time, a desire to feel really good in their own skin, and a trust in themselves that they know the right answers for what they need. (If you want to read  what some of them have said about the challenge, there are a bunch of quotes from them at the bottom of this page)


trust-yourself

(source)

And just like that… the 21 days are over. Thank you to my February group for inspiring me more than you know and allowing me to come into your lives for the past 21 days. You are all amazing, courageous and I am really proud of all of the accomplishments you’ve all seen in the last few weeks.

And for the March challengers… get ready!! 🙂 The sign up closes today at 6pm so if you’d like to still sign up, I can still take a couple more people today. Check out this page if you’re interested. 

Finally, the winner of the Chocolate Giveaway is:

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Joanne, I love that “self love” comment! I’ll email you to get your address and these chocolate bars will be on your way!

A Little Known Fact and Lemon Cornmeal Pancakes

These pancakes have a story behind them, and in order to tell you that story, you’ll need to know a little known fact about me:

I am an outdoorsy freak.

I’ve done some really weird stuff in my day, including but not limited to spending a month in the Alaskan mountains hiking, camping each night, and hangin’ out with the bears. I also spent that same month without a single shower, a toilet, a mirror, and barely a change of clothes. I told you… weird.

I can put on heels and a dress, but I am just as happy in hiking boots with a super cool waterproof Timex watch strapped to my wrist.

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That’s part of my group in Alaska. I did a NOLS trip after my freshman year of college. It was by far the most intense experience of my life. If I had known how crazy it was going to be, I don’t think I ever would have done it. In fact, my ankles were so ruined after the month, that the doctor told me I couldn’t workout for 6 weeks. And see that tape on my ears? That’s because we all got some weird skin rashes throughout our time there, so you know, we just threw on some masking tape and life went on.

I’ll never forget the first day when they went through my backpack that I had brought. I thought I had brought very limited clothing according to the packing list. But they quickly started tossing half of my stuff out.

“you won’t be needing this, or this, or this, or this”

Let’s just say they left me with two pairs of underwear and one sports bra for an entire month. I know, gross. The whole experience was absolutely insane, but one of those experiences I will never ever forget.

I’ve never worked my body or my mind so hard.

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I’ve also done a crazy amount of hiking.

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This is me in my happy place. Exhausted after a hike.

My Dad and I have a goal to hike a part of the Appalachian Trail in each of the states it passes through. We’ve done about 5 or 6 at this point (out of 14), and have created so many incredible memories along the way.

Put me on a trail with a backpack, some trail mix, a couple water bottles, good hiking shoes, plenty of blister bandaids, a fleece, and I am one happy camper… literally.

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I’ve also been convinced to go ice climbing. For someone who hates the cold, this was not my ideal sport, but I have to say it was REALLY cool. Being able to jam your spikes into some ice and literally climb up it was a very cool feeling.

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I’ve also played around a lot on ropes courses and taught the ropes course at my camp a few summers ago:

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And done my fair share of rock climbing, both indoors and outdoors:

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I think I have my very first boyfriend to thank for a lot of this. He was the kind of boyfriend who bought me a climbing harness as a birthday present and was SOOO excited about it. I guess he saw a little adventurer in me at a ripe age of 16, and for the past 10 years, that spark has never died. I am in love with the outdoors.

So what does this have to do with pancakes, you may be asking?

WELL, in Alaska, during that month that still makes me shudder, we had to cook all of our own food.  A plane would come each week and literally drop us bags of food. Looking back on how ridiculous this was now makes me laugh!

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And of course, being the foodie I am, some of my most vivid memories from the trip are of the food we ate. One of my favorite meals was these cornmeal pancakes that we made.

We had to eat a ridiculous amount of calories when we were there. I probably ate between 3000 and 4000 calories each day just to keep up with the rigor of the hiking. We spent our entire days climbing mountains, paving our own trails, and wading through rivers flowing with glacier water.

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The rivers were my favorite part. I loved the challenge of slowly getting from one side to the other, knowing that at any moment you could be easily swept away. The adrenaline rush was like nothing I’ve ever experienced.

Anywho, back to the pancakes!

So, we made these cornmeal pancakes and coated them in TONS of butter because, well, we needed all of the calories we could get. We had to get creative in our cooking because we were given basic materials (flour, oats, cornmeal, dried milk, etc.) and had to just come up with our food.

I’ve actually never made cornmeal pancakes for myself before, but it’s always been in the back of my mind that I’ve wanted to recreate these. Yesterday was the day. These taste a little like cornbread in pancake form, but don’t have all of the unhealthy butter that cornbread has.

I used a little bit of butter to coat the pan, and used whole wheat flour with the cornmeal.

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Aside from the butter, these are vegan. I made them with almond milk and didn’t use any eggs.

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The experience of eating these in my pajamas was a little different than out on the mountains as we geared up for another 8 hour hike straight up a mountain while doing bear calls to avoid getting eaten alive.

But other than that, the experience was pretty similar 🙂

Whole Wheat Lemon Cornmeal Pancakes

  • 1/4 cup whole wheat flour
  • 1/4 cup cornmeal
  • 1/2 cup + 2 T almond milk or regular milk
  • 1 t honey
  • 1 t lemon rind (optional)
  • 1 t baking powder
  • sprinkle of salt
  • 1/2 T butter

1. Mix flour, cornmeal, baking powder. Add lemon rind, honey, salt, and milk. Mix all together.

2. Heat up a skillet and use butter to coat. Pour mixture onto pan, flip the pancakes once they’re bubbling slightly.

3. Add a little more butter when done, and syrup on the side.

Enjoy! 🙂

Are you an outdoor lover? What do you like to do??

Video Blog: The Intuitive Eating Challenge

Hi guys!

I made a little video for you yesterday that talks about the 21 Day Intuitive Eating Challenge. I go into what the February Intuitive Eating Challenge has been all about, a couple of additions that the March Challenge will have, and offer some more color on Intuitive Eating in general.

It’s very off the cuff, I made it on a whim… so please excuse the open closet in the background with my shoes hanging out and my constant filler words of “like” “you know” “kinda” and “sorta”. My presentation skills are a little rusty 🙂

If you want to sign up for the March challenge, check out the details here and email me if you’re interested at jamiemendell@gmail.com.

Chocolate Giveaway: With Love from Me to You

Happy Valentines Day!!

I got you a little present.

It’s really cliche, but I couldn’t resist.

Look how pretty!

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Everyone needs a little chocolate, and this is my favorite kind.

I’ve tried almost every flavor and they all have their perks. Some are spicy, some minty, some are strong, some more mild, some fruity, some nutty.

So I chose six flavors and they’re all yours.

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I wanted to share some love on this Valentines Day because you have all been so good to me over the past year. It’s because of your support for this blog that I now have my own business and am doing something I love. It’s because of you that I have this outlet to share my thoughts and experiences, and it’s because of your openness that I have the opportunity to try to help some of you in making positive changes in your lives.

I think I owe you a few more chocolate bars for that.

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I hope that you take some time today to not only show your love for everyone around you, but to also take some time to love on yourself. Do something just for you today. Because loving yourself should be your number one priority. It is only when you really love yourself and fill up your own bucket that you can show everyone else how much you truly love them.

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And now I’m rambling about love, so I’ll stop and just cut to the chocolate chase.

To enter in the giveaway for these Chocolove Chocolate bars, just leave a comment on this post telling me one way you’re going to love yourself today. It could be anything… from eating something you love to listening to your favorite music while driving home. Whatever it is that fills up your bucket. Share it with me!

AND if you’d like to tweet about it, you get an extra entry. Just tweet something about the giveaway and add my twitter handle in there (@studioeats14) and the link to this post so that I know you’ve tweeted.

I’ll keep this giveaway open for 4 or 5 days and will announce the winner mid-week next week.

YAY for chocolate and for this day of love and especially for you.

And if you haven’t signed up for my 21 Day March Intuitive Eating Challenge, but are interested, go on and sign up! We are getting an amazing group going and I can’t wait for it to kick off.

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Mexican Inspired Millet with Goat Cheese, Corn and Avocado

*If you haven’t seen it yet, I’m doing another 21 Day Intuitive Eating challenge in March. Check out the details and email me at jamiemendell@gmail.com if interested. *

Hi guys!

I hope you’re having a great start to your week. I just found out that it’s Presidents Day on Monday (I live in a hole sometimes) and hope you guys have it off from work. 4 day weeks rock.

Speaking of work, I get asked ALL the time for more work lunch ideas. People want things that are quick, easy and satisfying to make to bring to work, so here is an idea for you. I made this in about 20 minutes from start to finish and it made a huge batch that is now chillin’ in my fridge for the entire week.

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I used a grain called Millet which I have never used before. I decided I wanted to expand my whole grain carbohydrate horizons and try something other than brown rice, quinoa and oats, and Millet caught my eye in the grocery store.

Good things about millet:

– it falls into the completely unprocessed, whole grain carbohydrate category, meaning it comes straight from the earth and is super healthy!

– it is SOOO cheap

– it cooks in 15 minutes flat

– it has kind of a pasta/nutty texture to it and you can use it in anything

– it’s gluten free (not that I avoid gluten, but if you do, it’s another option)

– like most whole grain carbs, it offers a lot of vitamins and nutrients, most notably it’s a really high source of Magnesium which supports heart health. Read more about the nutrients in millet here

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I started by cooking the millet in a sauce pan using the simplest method I could find on the internet. 1 cup millet, 2 cups water. I brought the water to a boil, added the millet, then simmered it, covered for 15 minutes.

While it was cooking, I got the rest of my Mexican themed ingredients ready. I love tacos and taco salads, so this is kind of a spoof off of that. We’ve got some beans (lentils), cheese, avocado, and corn. Sounds taco-salad-ish to me!

I chopped a red pepper, rinsed my lentils and corn, and got out the cheese and avocado.

When the millet was done cooking, it looked like this. I thought the tiny holes were cute:

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Then it was time to just add everything in! I fluffed the millet with a fork, added it to a large bowl and started creating my Mexican fiesta.

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One reason why this is so easy is because I used a can of black lentils that I bought at the store, already cooked, and a can of corn. Using canned vegetables and beans can cut down on cooking time big time! I try to always go for low sodium or no salt added cans, and then I rinse everything off in a strainer before I use it to remove some of the additional sodium.

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I chopped an entire avocado, and added goat cheese at the end.

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I would pack this for lunch, add it to a bed of greens for a salad, top it with salsa, or heat it up for dinner. And did I mention how CHEAP this is? I didn’t do the exact calculations because I didn’t save my receipts, but I would say that this entire batch, including all of the ingredients listed, only costs about $7.00, if that. Which means that per serving, you’re looking at around $2.00. Not too shabby, huh?

Anyway, enjoy this Mexican inspired dish. And if millet just doesn’t strike your fancy, you can do the same sort of thing with couscous, quinoa, brown rice, or pasta. And if you’re looking for some more protein, add some cold diced chicken to this… yum!

Mexican Inspired Millet

(makes 3-4 servings)

  • 1 cup millet, dry
  • 2 cups water
  • 1 can corn, rinsed
  • 1 can black lentils, rinsed
  • 1 red bell pepper, chopped
  • 1 avocado
  • 2 T goat cheese
  • S&P

1. Bring 2 cups of water to a boil in a sauce pan.

2. Rinse millet and then add it to the water. Stir once, turn down the heat and cover, simmering for 15 minutes.

3. Once millet is done, fluff it with a fork and move it to a large bowl. Top with corn, lentils, pepper, chopped avocado, and goat cheese. Stir it all together. Add S&P to taste.

 

21 Day March Intuitive Eating Challenge

*Note, if you’d like to sign up for the next month’s challenge, head over to this page*

On February 1st, I started running the first 21 Day Intuitive Eating Challenge. 45 brave souls decided that they wanted to work on their relationship to food, their weight, and themselves. I think it’s safe to say that the challenge has been a learning and growing experience for all of us, and I’ve loved being able to support everyone each step of the way.

Starting March 1st, we’re doing it again…with a few tweaks.

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Here is more information about the challenge:

The point of the 21 Day Intuitive Eating Challenge is to make steps toward becoming more Intuitive Eaters. This means:

– breaking the Diet Mentality

– listening to our own bodies instead of outside rules telling us what and when we should eat

– eating what we want when we are hungry

– respecting when our bodies are full and satisfied and reducing the amount of times we overeat

– eating mainly for the purpose of physical need and reducing the amount of times we eat for other reasons (emotional, etc.)

The Challenge is for you if: 

– you feel like you constantly need to control your diet and exercise

– you deprive yourself and then overeat/binge

– you often times eat for reasons other than pure hunger

– you know what you “should” eat to lose weight, but aren’t able to

– you feel guilty when eating unhealthy food

– you have a constant chatter in your head telling you what you “should” and “shouldn’t” eat and you just want it to stop

Here is what the challenge entails: 

Two 15 minute one-on-one coaching calls with me. One will be before the challenge starts. During this call, we will hone in on your personal, specific struggles with emotional eating, overeating, controlling your diet, and intuitive eating and figure out how you should personally approach the challenge to get the most out of it. The second 15 minute call will be at the end. This will give us a chance to debrief and recap how the challenge went for you, discuss any questions you have, and talk about how you can work on being more Intuitive in your life going forward.

– Daily newsletters from me that arrive in your inbox every single morning at 6am. Each newsletter outlines a different topic and lesson pertaining to Intuitive Eating and challenges you to try to incorporate the lesson into your life from that day going forward. The newsletters have a flow to them – they strategically guide you so that the lessons build on one another.

– Personal one-on-one coaching with me through email. I respond within 24 hours and coach you through your own personal struggles, questions, and successes. Some people like to email me daily to check in, others email me with road bumps or situations that are specific to their own lives and schedules.

– Access to the private Intuitive Eating Challenge Facebook Group. This has been really active with the February group- people have posted pictures of their food, how they are taking the lessons each day and incorporating them into their day-to-day, “ah ha” moments that they have, and questions for the group. It is not mandatory to be part of this group if you want to remain private. 

The cost of the Challenge for the month of March is $49.

The challenge starts March 1st. If you’re interested and want to be on the list, please email me at jamiemendell@gmail.com

I can’t wait to have you be a part of it 🙂

Roasted Vegetable and Spiced Chickpea Salad

Good morning!

Man, do I have a salad recipe for you. I think that if I were to ever have a restaurant, this salad would probably be on the menu. It’s interesting, it has a ton of flavor, it has all of your food groups, it’s incredibly healthy, and the various textures keeps each bite tasting a little different.

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I made this while I was at my parents house in CT yesterday. I was craving a big salad for lunch, but was also really cold in my house (my parents keep the house freezing), so I decided to add some warm vegetables on top.

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I started with a base of chopped romaine, cucumbers, and baby tomatoes.

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I then laid out chopped sweet potatoes on a pan and drizzled them with a tiny bit of olive oil and salt. I kept them very simple.

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For the mushrooms, I added them to a large bowl and covered them in balsamic vinegar. I mixed it all up with my hands to make sure the ‘shrooms were covered in vinegar, and then laid them out next to the sweet potatoes on a baking tray. Added Salt and Pepper.

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For the chickpeas, I laid out a can of them on another baking tray, added salt, chipotle chil powder, chili powder and nutmeg. I taste tested them until they were spicy enough.

I then popped both trays into a 450 degree oven (chickpeas on one tray, mushrooms/sweet potatoes on another). After about 10 minutes, everything was cooked through and crispy.

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I assembled everything and added sliced almonds and drizzles of more balsamic vinegar and dijon mustard as a dressing.

So there you have it… a quick and easy spruced up salad. Who said salads have to be boring?

How do you spruce up your salads? What are your favorite ingredients to include?

Roasted Vegetable and Spiced Chickpea Salad

(serves 1)

These are all rough measurements:

  • about a 1/2 cup chickpeas, rinsed and drained
  • 1/2 sweet potato
  • small container of whole mushrooms
  • 2-3 cups of romaine
  • handful of baby tomatoes
  • 1/3 cucumber
  • 2 T slivered almonds
  • 1/4 cup balsamic vinegar
  • 1 T olive oil
  • Spices: whatever you’d like to use for the chickpeas- I used chipotle chili powder, salt, chili powder, and nutmeg

1. Preheat oven to 450.

2. Add balsamic vinegar to mushrooms in a large bowl. Mix well, then lay out mushrooms on a foil lined baking sheet. Add S&P. Add sweet potato chunks to baking sheet. Drizzle sweet potato with a little olive oil and salt.

3. For the chickpeas: rinse and drain, then lay out on a foil lined baking sheet. Add a sprinkle of olive oil, salt, and spices (start with just a dash of each and then add more based on how spicy you want it).

4. Add everything to the oven and bake for about 10 minutes until mushrooms and potatoes are cooked through and chickpeas are crispy.

5. Combine romaine, tomatoes and cucumbers. Top with roasted vegetables and chickpeas. Top with slivered almonds. Drizzle balsamic vinegar over the top, or dressing of your choice.

Mom’s Famous Pasta Sauce

My Mom made this pasta sauce for the first time a few years ago, and it quickly became one of my all time favorite Mom recipes.

It’s more than just pasta sauce. It’s like a thick, hearty, kind of “stew”. And you can use it in so many different ways. It’s multifunctional, if you will. AND, it’s so healthy. It’s packed with veggies, lean ground turkey, and a ton of flavor.

Talk about a good way to sneak in a ton of veggies.

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I love it even more because it takes 30 minutes from start to finish, you can make a huge batch of it at once, and it takes one pan. One pan! Perfect for a tiny kitchen like mine.

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All you do is turn on the skillet, brown a package of ground turkey, add in some chopped vegetables (you can use whatever you have on hand), add a jar of really good pasta sauce, bring everything to a boil and let it simmer for about 20 minutes.

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Now let’s discuss the multi functionality of this pasta sauce. The first time I had it this week, I added it to whole wheat angel hair pasta and topped it off with freshly grated parmesan cheese. And some wine, obviously.

Then, I had some leftovers on top of a bed of spinach for a light lunch the other day.

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It’s also really good on it’s own. The other night, I came home late and starving and needed something quick to eat before I went to bed. Mom’s Pasta Sauce won again.

I was also thinking that it would be great loaded on top of a couple slices of fresh toasted bread, sort of like sloppy-joe style.

The possibilities are endless.

I hope you enjoy this easy, healthy, spruced up pasta sauce, courtesy of my mama!

Mom’s Famous Pasta Sauce: With Ground Turkey and Vegetables

(makes about 6 servings)

  • 1 package lean ground turkey
  • any veggies you want. I used: 1/2 onion, 1 green pepper, 1 yellow pepper, large package of mushrooms, handful of kale
  • 1 jar of pasta sauce
  • any spices you’d like to add. I added dried basil, salt and pepper.

1. Turn skillet on high heat.

2. Add the package of ground turkey. Cook until it is brown all the way through.

3. Add veggies, cook for about 5 minutes until soft.

4. Add jar of pasta sauce. Bring everything to a boil, then allow to simmer. You can let it cook for as long as you want (hours if you want), but at least 20 minutes so everything is soft.