Tag Archives: side dish

MealFit Maple Butternut Squash

This is one of the easiest and most complimented side dishes we do. People just love it! I have this one Pharma Rep that wants it every time I do a catered lunch for him.

Ingredients:
• 1 butternut squash, peeled and cut into 1 inch cubes
• 1/4 c. pure maple syrup
• 3/4 tbsp. coconut oil, melted (may need more)
• 1 tsp ground cinnamon
• 3/4 tsp salt
• black pepper, to taste

Instructions:
• Preheat oven to 425°F. Line a large, rimmed baking sheet with heavy-duty foil and set aside.
• In a large bowl, whisk together the maple syrup, coconut oil, cinnamon, and salt. Add the cubed squash and toss until evenly coated.
• Spread out the squash on prepared baking sheet into a single layer. Sprinkle with pepper, if desired.
• Roast squash for 25 minutes. Use a metal spatula to carefully flip cubes over; roast for 15 to 20 minutes more (checking frequently) or until squash is tender with golden edges. Serve immediately.

You can also watch our recipe video HERE and prepare this dish alongside Thomas.

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Lockert Roasted Veggies

 

This is by far the most popular dish I make. There is someone that requests this every week. It has all the veggies our family loves. This idea came from a friend of mine, Jake Lockert.

It has morphed over the years and this is the combination we feel like is the best. You can use any combo of veggies you want.

You will need:

8 Slices of Bacon
3 Sweet Potatoes
2 Beets
1 lb of Broccoli Florets
2 Squash
2 Zucchini
1 Tbsp of Garlic Salt
1 Tbsp Garlic and Sriracha Seasoning
1 tsp of Salt
1½ tsp Pepper
¼ cup of Olive Oil

Begin by pre-heating your oven to 450º.
Cover a sheet pan with aluminum foil and place half of the bacon on the foil so that you cover as much of the pan as possible. Then, put this in the oven for about 7-8 minutes while you cut up the veggies.
bacon

Chop up the sweet potatoes, beets, broccoli, squash, or any other vegetables you prefer
cut up veggies

Place all cut veggies into a bowl
mix

Season liberally with garlic salt, Garlic Sriracha, salt, and pepper.
season

Cover the bowl with a lid and shake to mix
lid

Pour olive oil onto the veggies while they are still in the bowl
oil

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Now pour the veggies on top of the half-cooked bacon
title

add veggies

Place the other half of bacon on top of the veggies in rows
top bacon raw

Bake at 450º for 20-25 min or until the top layer of bacon is crisp
top bacon

Ingredients

8 Slices of Bacon
3 Sweet Potatoes
2 Beets
1 lb of Broccoli Florets
2 Squash
2 Zucchini
1 Tbsp of Garlic Salt
1 Tbsp Garlic and Sriracha Seasoning
1 tsp of Salt
1½ tsp Pepper
¼ cup of Olive Oil

Directions

Preheat oven to 450º
Cover a sheet pan with aluminum foil
Place half of the bacon on the aluminum foil so that you cover as much of the pan as possible
Put in oven while you cut up veggies – about 7-8 minutes
Cut up all the veggies and place in a bowl
Season liberally with garlic salt, Garlic Sriracha, salt, and pepper
Place lid on bowl and shake to mix together
Pour olive oil on the veggies
Place all the veggies on top of the ½ cooked bacon
Place the other half of the bacon on top of the veggies in rows
Bake at 450º for 20-25 min or until the top layer of bacon is crisp

We hope you and your family enjoy this dish as much as we do! Comment below to let us know!

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TOP 5 Reasons to Drink Lemon Water

There is a lot of talk these days about the positive effects of Lemon water or fruit infused water, so I decided to dig in and do some research.

Here is the way this article will work. I will give you the researched reasons of why it is good then I will give you my reasons why I personally like it.

 

homemade lemonade

 

1. Strengthens Immune System

Our immune system protects our body by combating illness. Weak immune system makes our body susceptible to illness and infections. Warm lemon water has anti-bacterial and anti-viral properties which fight harmful bacteria, fungus, and virus that cause diseases and infections. Its antioxidant property helps eliminate toxins from the body. Lemons are rich in vitamin in vitamin C and potassium, which keep the body running on all cylinders and help the immune system and heart.

 

Water with lemon and mint in glasses and jug.Healthy drink,detox

2. Clear Skin 

Vitamin C is a key factor for clean healthy skin. It flushes toxins out of the blood so they do not accumulate in pores and hydrates skin cells. Water hydrates the skin, plumping it up and pushing out wrinkles, allowing it to glow the way it was meant to. Antioxidants in lemons, including vitamin C, protect against free radical and solar damage too.

Drinking 64oz+ of water daily is a sure fire way to take years off your looks.

 

3. Aids Weight Loss:

Lemons contain pectin. This is a fiber that helps reduce cravings and make you feel full. It is a zero calorie drink that you can use to replace high calorie soft drinks and juices.

Big black fitness weight with tape measure and glass of drinking water with lemon isolated on a white background. Healthy lifestyle weight loss concept

Honey and lemon water is a popular and effective remedy for weight loss. This drink has formed a part of several weight loss programs. Both are beneficial for health. To lose weight, take a glass of warm water, add 1 teaspoon honey, squeeze 1 lemon to it and drink it on an empty stomach daily in the morning. It increases the metabolism rate which burns calories fast. Stimulated metabolism uses fat as an energy source, causing you to lose weight. Lemon water with honey also boosts your energy level.

The combination of all these functions goes a long way in promoting healthy weight loss.

 

 

4. Aids in digestion

Lemon contains citric acid, which helps stimulate the secretion of gastric juices for digestion and aids in natural bowel movement which flushes out built-up toxins along the way. Lemon water is also a mild diuretic that can help cleanse your urinary tract and kidneys. This can improve blood pressure as well.

 

lemonr

5. Alkalizes the body

Lemon creates an alkalizing effect in the body, which helps your body fight diseases. Drinking lemon water before a meal can raise your PH level which supports your body’s natural immune response. In addition, studies prove that more alkalized bodies, are able to lose weight faster.

 

Now for my reasons.
I went for about 3 weeks and supplemented Lemon water though out my day with about 32-50 oz a day then another 50-80 oz or regular water. Through that time I did lose some weight. Roughy about 5-8 lbs depending on the time of day. Adding that to my daily routine is the only thing I changed.

 

Great Change up from the normal Water. I love water and the way it taste. Sometimes I like cold water and sometimes I like room temperature water. It all depends on my mood. This was a great change up.

How do I make it?

  • 32 oz Pitcher
  • 3 Lemons
  • Ice
  • Water.
  • Squeeze the lemons in the water. I really don’t care if the seeds are in there. Some people are funny about that. (NOTE: I do not throw in the whole lemon.It gives it a bitter taste, so just squeeze in the juice)
  • Throw in some ice. (Does not matter how much)
  • Fill the rest with water

 

Do you drink Lemon Water or another kind of fruit infused water?

Tell me about it. If I try it and post it, I will send you a MealFit T-Shirt.

 

Also, Subscribing to our blog will make you lose weight….Not really that would be awesome if it did though.

 

Purple Haze Sweet Potatos – Side Dish

Side dishes are always the thing, in my opinion that can take a meal from good to great. Side dishes can also take the dish from healthy to un-healthy in the blink of an eye.

The trick is to make that healthy side dish taste as good or better than the un-healthy one. That is what we try to do. Take healthy dishes and make them taste amazing. We love sweet potatoes. I get them from a farmer in McMinnville Tennessee about 45 min from where I live in Cookeville.

Sweet potatoes are a better alternative to white potatoes because of the lower glycemic content and effect they have on the body.
SONY DSC

I also love purple onions and goat cheese. So, why not take all the things I love and see what we come up with.

Here you go, I hope you enjoy.

• 1 ½ Large Sweet potatoes cut in thin slices
• Salt and pepper to taste.
• 2 large Purple / Red Onions
• 3 oz Goat Cheese
• 3 tbsp of Heavy Cream
• 3 tbsp Butter

• Preheat the oven to 375.
• Dice the onions, season with salt and pepper and sauté in some olive oil. About 3-4 min
• Warm a pan with the goat cheese and heavy cream and mix until combined. The mixture should be thick. DO NOT BURN
• Peel and Slice the Sweet potatoes thin and layer them on the bottom of a casserole dish.
• Season this layer of the potatoes with Salt and pepper.
• Place 2 small pats of butter on the potatoes
• A thin layer of the cooked onions
• Then drizzle some of the goat cheese mixture on top.
• Another layer of potatoes with salt and pepper
• 2 pats of butter
• thin layer of onions
• goat cheese mixture
• Top with a layer of the potatoes and salt and pepper.
• COVE WITH FOIL and bake about 20 min,
• Take off foil and bake another 5 -7 min.

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I would love to see your version of this. Please post on you social media and tag me on the post.

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7 Layer Salad Recipe

 

This 7 layer Salad is a spin off of the 7 layer dip that so many people take to parties.

We did this for our MealFit READY clients one week and they loved it.

Contents of salad
• 1 head of iceberg lettuce, shredded or sliced
• 16 ounce bag of small sweet peas, frozen
• ½ purple onion, diced
• 3 hardboiled eggs, chopped
• 4 slices of bacon, cooked and cut into pieces.
• ½ C Cheddar Cheese
chopped IB lettuce

peas

5 chopped onion

eggs

chopped bacon

shredded-cheese-wood-pulp
Dressing
• ½ cup mayonnaise (Combine the rest to make the dressing)
• 2 tbsp White wine Vinegar
• ½ tsp Garlic Salt
• ½ tsp salt

Salad
• Layer each of the following into dish in the following order:
o 1/2 of the lettuce,
o peas,
o onion,
o egg,
o bacon,
o remaining lettuce,
o mayonnaise dressing,
o and top with cheddar cheese

SONY DSC

• Wrap really well with plastic wrap; refrigerate for 24 hours. Refrigeration for 24 hours is not necessary. But it helps.

Gives an awesome appearance when you serve it in a glass dish.

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