Baking will never be the same. I know, I know. But you’ll get through this.
I used to LOVE to bake. And have I mentioned how much I love pancakes? Yeah. The love is real.
So going egg-free was tricky for me. While I wasn’t eating a lot of eggs (boiled, deviled, scrambled, oh the options) I did often eat baked goods with egg as an ingredient. I’ve been egg-free for a good while now, and I still struggle with egg replacements. Rest in peace my many egg-free dessert disasters.
Here’s a great and quick video from Bigger Bolder Baking, introducing you to the world of your egg replacement options.
My favorite replacements so far (and by far!) have been flax and applesauce. Hit us up on the ‘gram with your favorites and any tips you’ve found out along the way!
(Too soon to cue HSM “We’re All in This Together”? Yes? No?…)
Really, I just wanted to rant and rave about how much I love roasted vegetables. The amount of vegetables I love and make on a weekly basis is kind of hilarious (#favoritechild).
Roasted vegetables are super versatile and delicious. Add a protein of choice and it’s one of my favorite go-to meals. Super simple and versatile, affordable, and pretty forgiving with spices if you’re an experimenter like me.
Pretty much any vegetable can be roasted.
Basics:
Pretty much any vegetable can be roasted. The combinations are endless and up to you, but do keep in mind that cooking times are different per vegetable (i.e. potatoes will take longer than squash) so be sure to take that into account.
My fave combos:
Redskin potatoes, acorn or butternut squash, and carrots
zucchini, peppers, and mushrooms are also a yummy combo.
Be sure to coat them well with oil, but no need to get wild. Just enough to make sure they’re all coated.
Be sure to rotate the pan or flip the veggies about halfway through cooking.
Oven temperature at 425 (I do see different recipes calling for 375 up to 475. I’ve had consistent success with 425.)
30-45 minutes should do it! You should be able to poke the veggies with a fork and you should see some nice singeing or they should looked a bit toasted.
Go-to Proteins
So now that you’re veggies are made, you can pair them with a yummy protein. Here are some of my favorites:
Chicken
I like it Cajun-style. (Really Cajun-style anything… it’s almost shameful how many dishes I will make with Cajun spices.) There a few different brands out there or you can make your own. Find your fave and be prepared to use it on just about everything.
Tofu
Grilled tofu is still my jam! (Though I’ve never tried jam on my tofu… which I feel like… would be very interesting.)
Slice a block of tofu (I prefer firm — also has more protein) and dry off the slices with a paper towel.
Toss it around in some nutritional yeast, salt, and just a bit of pepper (or seasonings of choice. So far, anything goes with tofu in my experience).
Fry those suckers in a pan with some oil until golden brown on each side.
A yummy sauce (not compatible with any seasoning of choice, though) that I like to use is mix together some oil, soy sauce, chopped green onions, chopped garlic, and some red pepper seasoning or flakes. Freaking yum.
Serve this over veggies of choice, rice, or quinoa. Also, especially good on a salad.
Beef
Every so often, I do eat beef. Even though a burger with fries still ranks in my top three favorite meals, it’s pretty rare that I buy red meat. I have to really be craving it. When I am, I usually go for ground beef and cook it that way or I’ll whip up some patties (nothing fancy — seasoning of choice and some onions is always delicious).
Ahh the pillars of success. They’re different for everyone. But identifying what helps to set you up for success, and then figuring out how to accomplish and maintain those things is like warm pancakes on a Sunday morning. (read: freaking perfection.)
If I complete and maintain these five things week after week, I can’t usually go too wrong. The first three help me make sure I’ve got the nutrition I need and the proper fitness lined up to help me meet my goals, as well as making sure I’m doing all the things I need to be doing and seeing if I need to take anything out. (Big fan of work/life balance and social/solo time over here).
The last two help me make sure I’m taking care of my overall health. When these two things go out the window for me, all hell breaks loose.
Meal prep is life. There’s a reason why this is a saying. Because it’s true. Invest some time to save a lot of time. It ensures I have the meals on hand that I need to support my training goals and mid/late afternoon hanger attack. Check out some of my favorite lunches and dinners here for some ideas!
Weekly Outfit Prep
This saves time in the mornings. That’s why I do this. I remembered a quote from Barack Obama a few years ago to get your routines down (therefore eliminating lots of little time-wasting decisions) so you can you focus your energy on more important decisions. So, in order to save precious bandwidth and willpower in the a.m., I pick out my work outfits and gym outfits for the weeks (socks and underwear and all). This also ensures I don’t waste precious precious sleep and that I can more easily stick to my morning routine.
Weekly + Monthly Planner
Planner planning. A planning palooza, if you will. I look at my week, make sure I have all my appointments written down and confirmed, any anomalies to the typical framework, and I write down my training for the week, as well as my social time. Then, I look at my month for an even better birds eye view. I cannot emphasize enough my friends how important the planning palooza is to my life. Now that you’ve got a plan, go forth and rock it.
Lots of Water
I require a lot water. I don’t know what it is, but it seems like I get dehydrated more easily than most people I know. I certainly drink more water than most people I know. It’s kind of funny and sad at the same time how much water I take with me on a hike. Those recommendations? You bet your bottom I’m automatically going for the generous end of that rec. I easily drink 3 liters of water per day. When I don’t, my body rebels. I’ve experimented. It rebels. So if for whatever reason I notice throughout the day I haven’t had as much water as usual, I get a little nervous… because I know the rebellion is coming.
Lots of Sleep
I. Need. Sleep. I actually had to stop reading in bed because I would force myself to read one more chapter. And then another chapter. And then hell why not, I’m almost halfway through, two more chapters. (Ugh, why do I have such good taste in books). Bookworm life + fit life don’t always blend together for me. So I stick to my reading chair and set a time for no more than an hour now. (Usually an hour… I readily take advantage of the days or nights when I can get in more reading!)
Now, for sketti squash I like to do all kind of things with it. Sometimes, I’ll just add marinara and some lightly sauteed mushrooms. Other times, I like to add ground beef to above mixture of marinara and mushrooms. Other times, I’ll mix it with some spinach and balsamic and olive oil. (I always feel so fancy when I do this.)
Directions
Preheat your oven to 375 degrees
Cut the spaghetti squash (I cut mine length-wise. You could also cut it cross-wise. I’m just too impatient for that…)
Spray or drizzle your oil of choice (I find giving it a good coating ensures it cooks evenly and deliciously)
Salt and pepper are optional at this stage.
Cover a baking sheet with some foil and place the cut spaghetti squash on it.
Put that sucker in the oven for about 30 minutes, check with a fork, and then work in 15 minute increments after that. I like to be able to poke it with a fork pretty easily. (Oh, you’ll see why. If this is your first time with spaghetti squash… make sure it’s cooked.)
When finished, take it out of the oven and let it cool for a while. (Cool enough to handle by hand.)
When you’re ready, scrape out the spaghetti squash halves with a spoon or fork.
Top with toppings of choice and enjoy!
Options
Sketti squash is super versatile, especially if you initially bake it without spices. Here are some ideas for you:
Marinara sauce and sauteed mushrooms
Ground beef and marinara sauce
Spinach with balsamic vinegar and oil
Meatballs and dairy-free cheese
Shrimp Scampi style
You can also check out this post to learn about my go-to proteins!
This dish is a classic for a reason. You can modify this recipe here and there and it’s pretty forgiving, but like, why mess with perfection? I also love shrimp and will toss that in here whenever I’m feelin’ it.
Simple, easy to make, easy to clean up. Winner winner… skillet dinner.
Ingredients
1 1/2 c. rice (I use white rice or wild rice)
A couple tablespoons of oil
1 pack of smoked sausage (kielbasa or spicy Italian sausage are my favorites)
1 – 2 bell peppers of choice (you can always use half of a yellow pepper and half of a green pepper, etc.)
Half an onion (Unless it’s a small onion… then use the full onion if you prefer. You’re an adult and I believe in you.)
4-5 cloves of garlic
salt and pepper to taste
1 tsp. paprika (plus a little more for taste)
1/8 – 1/4 tsp. cayenne pepper (always good to start with less and then add, if you or whoever you’re serving is sensitive to spice)
1/4 – 1/2 tsp. Cajun seasoning
4 tablespoons of tomato paste
1 1/2 c. chicken broth (you’ll be adding half at a time)
chopped parsley
Directions
Cook the rice according to instructions in a saucepan or handy-dandy rice cooker (*raises hand*)
Bust out your big cast iron and put it on medium-high heat
Once the skillet is hot, add the oil and let that heat for a few minutes.
Sliced your sausage and add to the skillet, cooking until slightly browned on each side. Then remove from the pan. (You’ll add it back later.)
Now cook your onion and peppers for about 5 minutes, until they look good and yummy.
Add your spices and give everything a good toss. After a couple minutes, remove these from the pan, too. (I like to add these in a bowl with the sausage. #lesscleanup)
Add half of the chicken broth in the skillet with the tomato paste and stir to combine.
Next, add the rice and give it a couple of good stirs.
Finally, add the sausage and veggies back in and let it all stew for a few minutes.
Top it off with some deliciously fresh parsley and enjoy!
I recently got into portobello mushrooms and oh, how I love them. We’re quickly becoming bff’s. (Also, can we just talk for a moment about how it boggles my mind that there’s not set spelling for this mushroom?? Portobello and Portabella are apparently both accepted spellings.)
If I’m not chowing down on these with corn tortillas, I’ll eat this yummy dish on a big bowl of greens. Don’t forget to add avocado (always add avocado) and a squeeze of lime juice. (Like, I won’t judge if you don’t… I’ll just question.)
Now, the amount of peppers and onion is entirely up to you so feel free to add or subtract. This is a simpler version inspired by Making Thyme for My Health and Oh My Veggies. Here’s what I’ve been doing lately:
Ingredients
2-3 portobello mushrooms
1/2 onion
1 bell pepper
1-2 tsp. oil
seasoning of choice (I like salt, pepper, cumin, garlic, paprika, and some red pepper flakes)
Directions
Heat your skillet with some oil on medium-high heat.
Slice your onion, bell pepper, and mushrooms.
When the skillet is warm, toss in your onion, bell pepper, and some seasonings to let them cook for a few minutes.
Then, toss in the mushrooms (and some more seasoning if you prefer) and stir it all together. Let your yummy veggies cook for up to 10 minutes.
Serve on tortillas of choice or lettuce for wraps, rice, or a bed of greens. You can top with avocado, cilantro, or whatever else your heart desires. Enjoy!
Now, this is just a great and yummy recipe. I love and make it often.
But let’s be real — just salmon and asparagus isn’t a sustaining meal for me. So I like to add sauteed or roasted zucchini and squash, or some quinoa or rice. Check out this post for some ideas on roasted veggies!
The Kitchn is one of my favorite websites. The tips, the recipes, the ideas.
Their guidelines for How To Cook Salmon in the Oven are what I’ve followed for oven-baked salmon and they’ve treated me well. The only thing I’ll add, to take into consideration, is your oven and it’s true temp. So your baking time may vary a bit.
The recipe outlined in the above link is for simple salmon (salt, pepper, olive oil, and lemon wedges) which is how I often cook this delicious dish. I like to get creative with the sides. (As I’ve mentioned, they’re my main squeeze). Here are some additional ideas from The Kitchen for ya that I’ve liked (modifications may be required… let’s not act shocked) to help bolster your meal:
There’s a reason I combine lunch and dinner recipes. These meals are pretty interchangeable for me. I’ll often eat these recipes for breakfast, especially as training intensity increases.
Once eggs were off the table, and since I don’t love eating a lot of meat for breakfast (not a huge bacon fan. I know I know, how un-American, however! When my dad grills bacon?? I’m all over that.) I had to get the idea of a typical American breakfast out of my head. Except for pancakes and waffles. Because we’ll never break up.
The only thing to keep in mind, because this is totally personal and body-specific, is when I feel like I need more carbs vs. more protein. I’ve gotten a lot better at listening to my body over the last couple of years, and some days it just wants more carbs. Some days, it wants more protein. So while I try to keep a good balance of both, and eat accordingly for training goals, I listen to my body. And will gladly give it more potatoes if it wants more potatoes.
‘Cause check it out. I’m not trying to look model-ready for a swimsuit photo shoot in the morning. You know what I am trying to do? Crush my morning run and/or weight lifting session. Eating basically no carbs the night before not only makes me hella grouchy (sorry roomie) but I also notice a significant difference in my a.m. training sessions. If I’m not aiming for a training session in the a.m. I don’t eat as many carbs for dinner because I won’t be using them for fuel. I notice, though, that the closer race day becomes, this is not a thing! I’m more like all-carbs-all-the-time as race day approaches.
All this to say, listen to your body, get in touch with it and find out which fuels makes it happy. With that in mind, here are my go-to’s:
Really, I just wanted to rant and rave about how much I love roasted vegetables. The amount of vegetables I love and make on a weekly basis is kind of hilarious (#favoritechild). Roasted vegetables are super versatile and delicious. Click the title to read more about my fave proteins to pair with roasted veggies.
Now, this is a great and yummy recipe. I love and make it often. But let’s be real — just salmon and asparagus isn’t sustaining for me. So I like to add sauteed or roasted zucchini + squash or some quinoa.
I recently got into portobello mushrooms and oh, how I love them. We’re quickly becoming bff’s. (Also, can we just talk for a moment about how it boggles my mind that there’s not set spelling for this mushroom?? Portobello and Portabella are apparently both accepted spellings.)
If I’m not chowing down on these with corn tortillas, I’ll eat this yummy dish on a big bowl of greens. Don’t forget to add avocado (always add avocado) and a squeeze of lime juice. (Like, I won’t judge if you don’t… I’ll just question.)
Because yum is an understatement. This is a classic for a reason. You can modify this recipe here and there and it’s a pretty forgiving dish, but like, why mess with perfection? I also love shrimp and will toss that in here whenever I’m feelin’ it.
Or as I like to call it, Sketti Squash. Now, for sketti squash I like to do all kind of things with it. Sometimes, I’ll just add marinara and some lightly sauteed mushrooms. Other times, I like to add ground beef to above mixture of marinara and mushrooms. Other times, I’ll mix it with some spinach and balsamic and olive oil. (I always feel so fancy when I do this.)
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I love breakfast y’all. I really do. There. is. nothing. like. it.
To say learning to find, modify, and create yummy breakfast recipes has been difficult is an understatement.
Why? Because I had a very typical idea of breakfast in my head for too many years. It seriously impeded my ability to accept what breakfast couldn’t be and imagine what breakfast could be. Now, I’m in love with breakfast again! Not only because I can finally/almost modify my favorite breakfast recipes, but I’ve been able to add to the list and now have OPTIONS.
For years, I ate oatmeal. That’s not to say I don’t enjoy oatmeal — au contraire. But, that’s what I ate for breakfast foryears because I was afraid of upsetting my stomach if I dared to eat anything else to start off the day. The nausea and pain had just been too real. Oatmeal was safe. Oatmeal was filling. Oatmeal gave me energy. Oatmeal is my breakfast OG.
Well not really. Because pancakes are. But oatmeal came through for me when nothing
else did.
So while I was missing pancakes one day, I did some reading about alternative flours and was inspired. I busted out my old pancake recipes and decided to get modifying.
And it worked. My jaw about hit the floor and these beauties came to be. (You will soon enjoy the thrill of feeling like a mad scientist in the kitchen, if you haven’t already.)
Enjoy. Go forth and be awesome.
My Tips for Pancakes
Trust your gut on how much liquid you need. Every gluten-free flour is going to act a little differently. You can always add more liquid. Or, you can always make waffles.
Patience while cooking. Wait for those lovely little bubbles and not a moment sooner.
Let the batter sit. I don’t like to let it sit more than 10 minutes. (If nothing else because willpower.)
Lastly, it may take you a few tries to get your mixture just right. Yes, that is a tip here! Below is how I like my ‘cakes. This may not be exactly how you like your ‘cakes. Sometimes, even experimenting with mixing a little more or mixing a little less can make a difference. Have patience and keep trying!
Ingredients
1 cup gluten-free flour (sometimes I like to mix ½ cup gluten-free flour and ½ cup oat flour)
2 tbs. baking powder
½ tsp. cinnamon (optional)
¼ tsp. salt
1 tsp. vanilla
1-1 ½ cup dairy free milk (I like soymilk for these pancakes. Also, depending on the flour I’m experimenting with, I have gone up to two cups of soymilk for pancakes.)
½ cup applesauce (I’m here to tell ya – if you buy applesauce cups, an individual cup is almost ½ cup. Second note, I find a flax egg also works well in this recipe.)
Directions
Combine the dry ingredients and mix.
Make a well in the dry ingredients and add the soymilk and applesauce, and hum while you mix all the yumminess together.
Let the batter sit for at least 5 minutes.
Pour into a warm skillet that has some melted butter or oil in it (don’t be one of those people who pours pancake batter into a cool skillet).
Wait, for, the bubbles.
Flip the pancake and wait a few more minutes or until satisfied with doneness.
Plate ‘em up, top ‘em with whatever you’d like, and enjoy!
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