Friday, September 27

all natural sour gummy snacks


LO loves gummy snacks...especially sour ones! i admit, i usually have a bag of gummy candies in the pantry. i don't dare read the ingredients on the bag. i know it's chock full of bad stuff.  duh, it's candy! but, a little now and again won't hurt. not to mention, it can get my kid to do things he otherwise refuses to do. hey, don't judge! i've got my hands full these days with the new baby. sometimes offering a few gummy bears to get LO dressed and out the door in time for  preschool is all i can do to keep the peace. 

so, when i came across this recipe from mommypotamus, i was thrilled and eager to try it. it's super simple, healthy, fast, and fun for the whole family! i tweaked the original recipe a bit. first, i doubled it, because i knew we'd eat half while making them. i was right!  then, i added a little water for a softer consistency.

for fun shapes, you can use a silicone mold or small cookie cutters. we used the cookie cutters for an inexpensive first attempt. if you use the cookie cutters, you'll need a baking dish to set the mixture before cutting shapes. the bigger the dish the thinner the snack. with this recipe, i wouldn't use anything bigger than a 9' x 11'. because we love them so much, i ordered a mold for fast batches. although, we will keep using the cookie cutters for the fun factor. as for the coloring, i used a vegetable based food coloring to take these the next "healthy" level! you can use any kind of gelatin, but you'll probably need to buy it online because of the amount you'll need. i used a grass-fed gelatin (i told you these were all natural).

you can switch up the liquid and use any kind of juice. for the next batch, i'm going to try water with vanilla extract and maple syrup for a sweet version. oh, the possibilities!

ingredients and supplies

6 tbsp gelatin (buy the grass-fed gelatin)
2/3 cup lime juice
1/8 cup water
6 tbsp honey or agave
food mold or cookie cutters (buy the mold i bought)

whisk all liquid and honey in a small saucepan over low heat. sprinkle in gelatin while whisking until dissolved. don't worry if you get any clumps...just keep mixing. 

remove from heat when mixture is blended. add drops of food coloring until you get the color you want.

spoon into molds or pour into a flat surfaced baking pan (i used a 9x9) and place into the freezer for 8 minutes. 

then, remove snacks from molds or get to cookie cuttin'! they will stay solid at room temperature. mommypotamus says they'll keep for 2 weeks in the fridge.


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Wednesday, November 28

around the clock: 22 month old schedule

okay i'm a few months behind on these.

LO has been a super busy boy. he doesn't stop...EVER! i love how he finds fun and excitement in everything. rocks, sticks, dirt, bugs...it's all things outdoors for him. it's a good thing this kid likes to read, because it's the only chance i get to sit down!

he still has a good appetite, but he definitely has a sweet tooth. without fail, he always asks for chocolate before every meal. if he's lucky, he gets a few dark chocolate chips! he really likes his eggs over medium. popping the yolk and then slurping it up makes breakfast fun and delicious.

naptime is still on schedule, especially on preschool days. i can count on him sleeping a good 3 hours...that's when i can get some painting done in the kitchen (i'm not sure this remodel will ever be complete).

now that LO's getting a little older, going out to events or dinner is a little easier. we've got a solid 30 minutes before he wants to bolt. that's just enough time to inhale food and gulp a drink (a margarita if i'm lucky)!

discipline is now something we're all working on. LO's learning about rules and we're learning how to enforce them. we have a meltdown here and there, but they don't last long. distracting and redirecting usually works. but, sometimes i find myself bickering with him like he's my little brother.

what can i say, we're all growing up!







7:00a: wake up, brush teeth, sit on potty, play a bit (wants to play more in the morning)

7:30a: breakfast (5 oz of whole milk, 1/2 banana, 1 egg, and bacon or sausage patty)

8:00a: if preschool day, get dressed for preschool and head out the door

8:30a: preschool/playgroup/outing/park

10:00a: if home, get ready for the day (get dressed and pack a snack)

12:00p: preschool pickup and head home for lunch (4 ounces of protein [1 egg, beef, turkey, or chicken], 4 ounces of veggies)

12:30p: play with cars, trains, and trucks, and more cars

1:00p: sit on potty, read books, then take a nap

4:00p: have a snack...peanut butter, fruit, and cheese

4:30p: swim lessons

5:30p: play in kitchen while i clean up a bit and get dinner ready (coloring book, scooter, or bang bowls)

6:00p: bike ride with mama and daddy

6:30p: dinner (4 ounces of poultry, fish or beef, 4 ounces of veggies, and fruit for dessert)

7:00p: sit on potty, then bath time

7:30p: get dressed for bed, brush teeth, cuddle up, and read books

8:00p: bedtime

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Thursday, November 8

gym stylin'...i'm an animal!

just cause i workout in a garage 
doesn't mean i have to look like i work in one!

gym stylin'


Hoodies shirt
$100 - emp.de


Top
$83 - witchery.com.au


Patagonia
patagonia.com




Ray Ban ray ban optical
bloomingdales.com



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Wednesday, November 7

spicy beef fajita stew....so delish!



no matter the weather, i love a steaming bowl of spicy...well, anything! but, this bowl of spicy beef fajita stew is bound to melt the icicles as well as your heart. it's that delicious. 

this is usually a last-minute throw together meal when we have one of those "fly by the seat of our pants" kind of days and the kiddo has already gone to bed (fed, of course). 

for the spice, i like to use hatch green chiles. they come in hot and mild. i think the frozen chiles taste better, but the canned ones work great too! if you can't find any hatch chiles, anaheim (mild) or poblano (hot) peppers are great substitutes. just roast them on the stove top flame until soft and charred, let them cool, rub the skin off, remove seeds, and cut into thin strips. 

when i actually plan dinner, i'll skip the chiles, so the entire family can enjoy this stew. since i like super spicy, i chop up serrano peppers to sprinkle on top.

not only is this stew super yummy, it's super easy too! you don't need any fussy ingredients. however, it does need some simmer time on the stove...that's how it goes from soup to stew! you can cut the simmer time in half, but the fajita won't be as tender. oh, and you'll want to cut the fajita across the grain. for a how-to, click here.

and, the toppings...limitless options! i mentioned the serrano peppers but cheddar cheese and avocado are amazing. my fave is sour cream!

ingredients:

2 pounds of beef fajita (trimmed and cut into thin strips)
2 large tomatoes (chopped)
10 oz green chiles (frozen or canned)
1 large onion (halved and sliced)
4 cloves of garlic (minced)
3 cups of beef broth
1/2 tbsp ground cumin
1 tsp chili powder
salt (to taste)

toppings:

diced avocado
shredded cheddar cheese
sour cream

heat a large saucepan over medium high heat and caramelize the onions. once the onions are translucent, add the garlic and stir until fragrant. add the beef fajita strips and brown. drain the excess oil.

add the chopped tomatoes (juice and all), green chiles (juice and all), broth, cumin, and chili powder. stir until well mixed. add salt to taste.


bring the stew to a boil, reduce heat, and cover. simmer for an hour. serve it up with bowls and top with whatever your heart desires!



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Thursday, November 1

complete guide to barbell exercises!


barbells are the gym equipment you probably look at and never really try. for newbies, they totally look intimidating. and, there's a good chance you associate them with grunting meatheads. what you don't know is that girls across America are lifting barbells and getting deliciously fit!

what's a barbell?

a barbell is long metal bar that comes in varying weights of 15, 25, 35, and 45 pounds. additional weight is added by sliding disks or plates of varying weights onto the end. barbells are also known as free weights because of the near limitless movement and resistance.

what are the advantages of barbells?

the advantage of barbells is their versatility. barbells workout several muscle groups at a time also called compound exercises. forget those weight machines that only let you work one isolated muscle group at a time with a limited movement. compound exercises work more muscles at once, and that means burning more calories in less time! because most barbell exercises require you to stand, you also get an awesome ab workout too! all you need is one barbell and a couple sets of weight plates and you can workout the entire body and get amazing results in fat loss and muscle tone! the best part is that it saves you money, space, and time!

barbells are awesome for strength training. they allow you to gradually increase the weight you can lift. over time, you'll get stronger and toner.

oh, and if you're goal is to get smokin' legs and tight tush, the barbell is the only way to go. squats and deadlifts will whip you into shape faster than you can say "hot"!

what exercises can i do with a barbell?

so now that you know what a barbell is, don't you want to know what to do with it. there are over 50 exercises that can be done with a barbell.

my favorite resource is Barbell-Exercises! there you can browse workouts, read more on the benefits, learn more about the equipment and techniques, and also how to take precaution.

go check it out, here.

my testimony

i've seen amazing results from working out with a barbell. my arms and legs are tone, and my booty is rounder and smoother! and the weight just came off. i feel leaner and stronger.

you can see what kind of workouts i do with a barbell on my youtube channel, here!

if you're excuse is that you don't want to bulk up and look like a bodybuilder, you're kidding yourself. those women workout hours every day and eat copious amounts of protein and supplements. they work crazy hard to look like that. the chances of you getting bulky are slim!

the most important thing is that you start off slow and light. a broomstick is the perfect barbell for a beginner, and youtube is great place to find some training videos. don't get shy if you get a little sore. that means you've stimulated you're muscles. look at it as a sign that you've got them, and now you're using them! once you get the movements down and you're ready to step it up, go buy the real deal. most importantly, be careful! if you've never lifted weights before, get a trainer or better yet join you're local crossfit or weight lifting club!

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Wednesday, October 24

stretches for sore glutes and tight IT Bands!

it's been a week, and my booty is still pretty freakin' tender! the typical muscle soreness i get from lifting is gone. however, when i walk up stairs or stand up from a seated position, the area between my hips and gluteus maximus burns like a mother! i have a feeling it was from the 100 glute ham raises or maybe the 100 bench jump overs. either way, i'm still sore.

lower body cross training workouts with high reps often cause deep glute and hip soreness. if you do your web research, tendonitis, bursitis, IT band syndrome, and piriformis syndrome will all come up as the culprit. all of which are probably due to overtraining the IT Bands. if you really think you have a painful chronic condition, go see a sports medicine doc!

but, if we're just talkin' a killer WOD and you need a good rub down to melt the muscle, i've got some awesome videos that'll show you how.

anatomy lesson:



what is the IT Band?
here's a fantastic rundown from Running Times:

"the it band begins in the hip as the tensor fascia latae muscle and has attachments at the origin from three different muscles: the gluteus medius, gluteus minimus, and vastus lateralis. the muscle becomes a fibrous band of tissue as it progresses down the thigh, then crosses the knee joint, and inserts along the lateral (outside) portion of the patella (knee cap) and into the tibia (shin) bone on a bump known as gerdy’s tubercle.

the classic symptoms of itbs are pain along the lateral (outside) aspect of the knee joint, sometimes accompanied by a clicking sensation. the click is a result of the itb tightening and snapping across the joint during running. the symptoms are often worse when running up or down hills.

itbs is typically progressive, starting with tightness and often advancing to the point where the pain is debilitating. the traditional view on the cause of this injury has focused on the tightness of the structure and overtraining. there is no doubt that the itb will become tighter when it is injured. the tightness, however, is more than likely a result of the injury and not the actual cause. the cause of this injury actually lies in the function of the itb.

the main functions of the itb are to assist the hip muscles in abduction (outward movement) of the thigh and to stabilize the lateral side of the knee. the itb is not a strong structure, and if the surrounding muscles have any weakness that can lead to injury and itb syndrome. runners are notoriously weak in their hip and core muscles, particularly if strength training or participation in sports that involve side-to-side movement are lacking."

stretches and massages

if you're feeling tightness and soreness, there are some floor stretches you can do to activate the IT Bands and surrounding muscles. for really intense muscle massage, i highly recommend a foam roller. the ones with nodules will really work it. if you really want to get in there and you kind of enjoy the pain, you should use a tennis ball! then tennis ball nearly brought me to tears...it hurts so good!











prevention

if you're feeling discomfort, it's important to take it easy. repetitive stress to overused IT Bands and glutes will only make it worse. so, rest, rest, rest! when the soreness and pain diminishes, be sure you maintain a stretching routine after each workout. sneaking in gentle stretches through the day will benefit you greatly...especially if you've got delayed onset soreness that lasts for days!

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Thursday, October 18

yummy paleo chocolate chip cookies!



i love chewy, warm chocolate chip cookies. they have a special place in my heart! throw in a glass of milk, and i'm in cookie heaven. i know a cookie here and there isn't a diet breaker, but if i bake a batch, i can't resist but eat like 10. and, that's a diet breaker.

this recipe is a yummy alternative...no flour or refined sugar! it totally takes care of that cookie craving.

if you've never baked with almond or coconut flour (meal), than let me give you a heads up. this cookie is not going to taste like the ones packed with flour, butter, and sugar. however, it is deliciously healthy, and it's not packed with...flour, butter, and sugar. the texture is a little crumbly like a peanut butter cookie. i think they're best the next day, because they soften up a bit.

i mix in a little coconut flour, because it's a little lighter. it also has a delicate, sweet taste. you could sub it with more almond flour if you'd like. the coconut palm sugar is a low glycemic, unrefined sugar that adds a sweet taste you can feel good about. they're perfect for your little ones too!

eat these up for breakfast, a snack, or dessert!

ingredients:

3/4 cup almond flour
1/4 cup coconut flour
1/3 cup coconut palm sugar
1/2 cup coconut oil (melted and at room temperature)
2 tsp vanilla
1/8 tsp sea salt
1/2 tsp baking soda
1/2 dark chocolate chips (semisweet works too)
3 eggs

in a medium bowl, mix the almond flour, coconut flour, and baking soda and set aside. in a small bowl, whisk the eggs, coconut oil, coconut sugar, and vanilla. in batches, stir egg mixture into the dry ingredients until combined. stir in the chocolate chips.

drop cookie dough on a baking sheet lined with a silpat or parchment paper. press down with a spoon.



bake for 10-12 minutes (or until golden brown) at 350 degrees Fahrenheit,



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Thursday, October 11

around the clock: 21 month old schedule

this month has been all about adjusting to preschool. waking him up earlier, making sure he eats breakfast, and getting him dressed by 8am was a challenge...for me! time, appointments, calendars, they are all so secondary. if i need to be somewhere at 9am, i don't start getting ready until 9am. but, i swore i wouldn't do that to my LO. i made sure he was on time every morning, and i was there to pick him up when the bell rang! i had no idea that being timely felt so good! there's just no sense in rushing around and not allowing him to enjoy his mornings with time to play and eat.

he LOVES school! i'm so proud of him. he handled car-line drop-off like a champ. there were a few sniffles, but no real tears. and, as soon as he entered the classroom, he totally forgot about me and was all about playing with his classmates. in no time, he was hopping out of the car (with help) and waving bye like it was no big deal. and boy, do they wear him out. once he gets home and eats lunch, he crashes for nap and sleeps for 3 hours. he'd probably sleep longer, but i have to get him up for swim lessons. he's a busy boy!

language is exploding. every few days, he learns a new word. sometimes i get it right away, and sometimes i have no idea what he's talking about. there must be a song he sings at school that he likes, because at bedtime my songs just don't cut it. he requests some other song and even hums it and gets so mad when i don't sing it with him. it's so funny!

OMG, he's is OBSESSED with cars...race cars to be specific! he gets so excited when he sees a sports car on the road. i'm talking loud shrieks, hands waving, and feet kicking. it's so cute. i even made up a race car song and we wants to sing ALL THE TIME!

oh, and he's all about "Daddy"! everyday after school he says, "i wanna see Daddy"! he wants to held by him, play with him, wrestle with him, and eat with him. now, if only he'd let Daddy put him to bed.






7:00a: wake up, brush teeth, sit on potty, play a bit (wants to play more in the morning)

7:30a: breakfast (5 oz of whole milk, 1/2 banana, 1 egg omelet, and a slice of bacon or sausage patty)

8:00a: get dressed for preschool and head out the door

8:30a: preschool/playgroup/outing/park

10:00a: get ready for the day (get dressed and pack a snack)

12:00p: preschool pickup and eat lunch (4 ounces of protein [1 egg, beef, turkey, or chicken], 4 ounces of veggies)

12:30p: play with cars, trains, and trucks, and more cars (he's definitely a boy)

1:00p: sit on potty, read books, then take a nap

4:00p: have a snack...peanut butter and cheese

4:30p: swim lessons

5:30p: play in kitchen while i clean up a bit and get dinner ready (coloring book, scooter, or bang bowls)

6:00p: bike ride with mama and daddy

6:30p: dinner (4 ounces of poultry, fish or beef, 4 ounces of veggies, and fruit for dessert)

7:00p: sit on potty, then bath time

7:30p: get dressed for bed, brush teeth, cuddle up, and read books

8:00p: bedtime

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Friday, September 28

gym stylin'...retro fit!

just because i work out in my garage 
doesn't mean i have to look like i work in one!




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Thursday, September 27

low carb shepherd's pie


shepherd's pie is a that originates from the UK. delicious casseroles were made of leftovers, topped with whipped potatoes, cheese, and baked until piping hot. this traditional working class meal takes scraps from pauper to proper.

don't be scared by the lengthy directions...i'm long winded and thorough!

you can use just about anything for filling...chicken, beef, and lamb. you could also go all veggie by adding leeks, broccoli, and other chunky veggies. subbing the potatoes with cauliflower is what makes this pie a low carb dream. the gravy is made with almond flour and helps bind the pie.

i start and finish the whole dish in a cast iron. if you don't have a cast iron, you can transfer the beef filling into a oven safe casserole dish.

i love this dish! it's warm, creamy, cheesy, easy, and so delicious!

ingredients:

beef filling
2 lbs ground beef
1 cup of cheddar cheese
1/2 cup frozen white pearl onion
1 cup frozen peas
1 cup frozen diced carrots
1 tsp fresh rosemary (minced)
1 tsp fresh thyme (minced)
4 cloves of garlic (minced)
1/4 cup chicken stock
3 tbsp almond flour

cauliflower mash
1 head of cauliflower (cut into florets)
1/4 cup heavy cream
4 oz cream cheese
olive oil
salt and pepper to taste


preheat the oven to 425 degrees Fahrenheit.

place the cauliflower florets and garlic onto a large baking sheet. drizzle olive oil (about a tbsp) over the cauliflower. sprinkle with salt (about a tsp). mix with your hands and place baking sheet into the oven. bake for about 15-20 minutes. now, you can get started on the beef pie filling.

heat a large pan over medium heat. add beef and stir until brown. break it up as much as you like. spoon out excess fat and set aside. stir in the rosemary, thyme, and garlic. next, mix in the onions, peas, and carrots until combined evenly. remove from heat.

check on the cauliflower. once it's soften and browned a bit, you can take it out of the oven. don't turn off the oven...you'll need it for the shepherd's pie. toss the roasted cauliflower and cream cheese into a food processor (you can use a hand blender), and puree until smooth. add cream while the food processor is running to give it a creamy consistency. remember, you're going for a mashed potato feel. add salt and pepper to taste.

next, heat a medium pan over medium high heat. add a few tablespoons of beef drippings. whisk in 3 tablespoons of almond flour. keep whisking and be careful not to burn it. when it foams and thickens up add chicken stock, and stir into the beef mixture.


take your pan with the meat mixture (or scoop into another oven safe dish) and spread the mash over the top. sprinkle the cheese over the top.

throw it in the over and bake for 18-20 minutes to melt the cheese and set the pie.




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Monday, September 17

guacamole...simply delicious!



guacamole is the perfect sidekick! fajitas, burgers, salads, eggs...you name it, guacamole makes it better! i've tried about a hundred different recipes. most of which called for way too many ingredients or things like mango, jicama, celery salt, or vinegar. all that stuff just mucks up the flavor, if you ask me. guacamole should be simple and delicious.

if i'm eating guacamole, i want to be able to taste the avocado. this recipe is exactly that. it's hands down the best guacamole! people love it and are surprised to find that it only has 3 ingredients and a pinch of salt.

did you know that avocado is a super fruit loaded with omega-3s, fiber, vitamins, folic acid and works as a nutrient booster by helping the body absorb fat soluble nutrients like beta-carotene and lutein! read more on how awesome avocados are here.

super yummy and good for you! now, doesn't that make you want to whip some up?

here's a tip for picking ripe avocados. they should be firm, but give a little when given a squeeze. if they're hard or mushy, put it back.

i use Serrano peppers (seeds and all) in this recipe, because i like it super spicy. if you like it on the mild side, use jalapeƱos (minus the seeds) instead. start with one and add until you get the heat you want.

if you're making this ahead of time, you can add a little squeeze of lime and toss in a whole avocado seed to help keep it green and fresh!

ingredients:

2 ripe avocados (diced)
1 tbsp red onion (small dice)
2 Serrano pepper (small dice)
salt to taste

start by dicing up your onions, jalapeƱo, and avocados. if you're not sure how to cut an avocado, check out Real Simple's step by step!



throw the avocado in a medium size bowl. mash it up with a fork until you get it as smooth as you like. i don't work it too much, because i like my guacamole a little chunky.

add the onion, peppers, and a pinch (or two) of salt. give it a good mix and taste. this is where you can play with it until you get the flavors you want.

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Friday, September 14

spaghetti [squash] with meat sauce...seriously, try it!


i've got a confession. y'all, i love spaghetti! i mean, who doesn't love spaghetti? i grew up eating spaghetti at least twice a week. my mom would make a huge pot of it we could would eat on it for days. and, i never complained. oh no, here's some real honesty. sometimes, i'd wake up in the middle of the night and sneak into the kitchen to eat it cold by the little handfuls. that's a habit i still can't break...don't judge. 

oh, how i've missed those spaghetti dinners. it was when i saw Claire's recipe from The Realistic Nutritionist that i remembered how awesomely versatile spaghetti squash can be! it was that "duh!" moment. now, you must go check out The Realistic Nutritionist! not only is Claire gorgeous and witty, but she's got recipes and stories that you'll want to just eat up. i'm totally trying her Spaghetti Squash & Jalapeno Casserole next!

oh thank you to the food gods for creating spaghetti squash so that i may be reunited with my truly missed and dearly loved spaghetti dinner. now i don't have to feel bad about all the calories and carbs!
with it's noodle-like strands, spaghetti squash makes the perfect substitute for ANY pasta dish. there are so many ways to serve it up. trying different herbs, spices, and sauces gives you endless pasta-bilites!

use a leaner beef if you're trying to cut fat. better yet, use ground turkey. or, if you want to turn the flavor up an Italian-notch, ground Italian sausage is tasty! you might prefer a smoother sauce rather than a chunky one, using a canned tomato sauce is perfect. i'm not talking about the jarred stuff with all the sugar and spices. this tomato sauce is found in the tomato section. it cooks faster too!

now, you have to remember, this is spaghetti squash. it's not going to taste exactly like spaghetti pasta, but it's a darn good version with a healthy slant. spaghetti squash has a slightly sweet taste. i think it's delicious. but, if you get it all baked up, and you're not sure about the taste, you can always saute it with some minced garlic and give it a savory flavor. that's also a perfect way to heat up leftovers!

ingredients:

1 5lb spaghetti squash
2 lbs of ground beef (i use 80/20)
2 15oz cans of low/no salt crushed tomato (or tomato sauce...smoother sauce and cuts simmering time)
1/2 cup of diced onion
4 garlic cloves (minced)
1 tbsp oregano
beef bouillon (optional)
salt to taste

preheat oven to 400 degrees Fahrenheit.

carefully cut the spaghetti squash lengthwise and scoop out the seeds and pulp. with a sharp knife cut 8 slits through the skin of each half. on a baking pan, roast the halves face down for 30-45 minutes. it's ready when the skin is tender, and you can easily stick a fork through it.

while the spaghetti squash is baking you can get started on the meat sauce. in a large pan, brown the ground beef. i try not to break it up too much, so i get hunks of meat in the sauce. it break up more as it cooks in the sauce. drain off the beef drippings into a bowl and set aside.

in medium size pot, heat 1-2 tablespoons of beef drippings (tons of flavor!) over medium heat. add the onion and saute until transparent. then add the garlic and stir until fragrant. next add the 2 cans of crushed tomato. stir in the oregano and the browned beef. now here's where the bouillon comes in. i like a super meaty tasting meat sauce, and the drippings and beef just don't cut it for me. adding a couple teaspoons of beef bouillon in with the beef always does the trick! stir occasionally and allow to simmer for 45 minutes. salt to taste

around this time, your spaghetti squash should be tender.  remove it from the oven and allow to cool. then, run a knife along the edge of the squash. this will help separate the the squash from the skin. 



with a fork, gently separate the spaghetti strands. you don't have to break them up too much.



serve it up with loads of meat sauce. now, doesn't that look delicious!



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Thursday, September 13

gym stylin'...i heart nyc

just cause i workout in my garage 
doesn't mean i have to look like i work in one!



Rich Royal t shirt
$63 - conleys.de


Roxy
dogfunk.com


NIKE sport shoes
nike.com


Jil sander
$220 - monnierfreres.co.uk


Old Navy Girls Active Running Shorts
oldnavy.gap.com



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