Eating Well on the Road

Traveling for work or vacation can really take a toll on your eating schedule, I know! This past week, I was away from home at a training. Each day was filled with meetings, catered lunch, and eating out for dinner. I did my very best to keep my nutrition game strong while away. On the snack tables at the workshops there were store-bought muffins, cookies and other processed snacks as well as more coke than anyone could possibly drink. I would be lying if I said I wasn’t tempted to grab a cookie or a muffin at least once this past week. BUT, I was able to hold out and stretch my resources to ensure I had the food I needed to make it through the week feeling good and having regular bowel movements (major key).

Here are a few tips to making the most of your vacation eats:

Keep healthy snacks around

This has been my greatest victory this past week. At the beginning of my trip, I went to the store for a few simple things: apples, bananas, healthy bars, water, and kombucha. I also brought along with me a Power Cookie from the lovely and talented Julie Day which was exactly what my body needed and craved. Snacking between meals kept me feeling strong and full of energy throughout the day. This was a power move that my future self greatly appreciated.

Choose meals that are simple and fresh when eating out

If you can help it, you should try to pick meals that incorporate veggies in some way. Your body is a chemistry machine, and it needs certain micronutrients to function optimally. Picking a meal with veggies can provide vitamins and minerals, as well as fiber. A salad, or a meat with veggies on the side, even a rice or quinoa bowl or authentic tacos with salsa are a few smart choices.

Drink water every day

This can’t be overstated. Water is everything. You are water. If you were a fish, would you want to swim in a tank with fresh water or dirty water? Do your insides a favor. Drink enough water to keep your body refreshed. A common recommendation is to drink half of your body weight in ounces of water everyday. This will keep your cells hydrated and encourage good circulation, good mood, and even easy bowel movements.

Basically, the name of the game is get yourself some good snacks and a couple gallons of water, avoid eating like the world is ending, and snack throughout the day so you have a fighting chance to resist the temptation to eat all of the cookies on the refreshment table. Working out a few times in the hotel gym doesn’t hurt either.

Oh, and don’t forget to call home!


Sage Butternut Squash Pasta with Bourbon Glazed Pecans


Banza chickpea noodles (we used rigatoni, but shells would work well too!)

1 butternut squash


2 shallots

4 garlic cloves

3 Tb grass fed butter

Fresh sage

1 lemon

1 cup of whole pecans

Bourbon whiskey

Parmesan cheese


-Place a cup of whole pecans in a bowl, cover them with bourbon, and allow them to soak while you cook everything else.

-Peel the butternut squash and dice into 1/2 inch cubes

-Finely mince the shallots and garlic

-Heat up a pan on high heat and add olive oil. Add cubes right when the oil begins to slightly smoke, add salt and pepper, and stir frequently

-When the squash appears tender and slightly browned, add 3 Tablespoons of butter then the garlic and minced shallots-stir for a couple of minutes

-Add about 2 Tablespoons of finely chopped sage, remove from heat, add fresh pressed lemon juice, and stir it all in

-Bring water to a boil and add the Banza noodles. Add salt, stir immediately, and then stir occasionally for about 8 minutes. Drain all but some of the water and add the noodles to the squash

-Drain the bourbon from the pecans and toss them onto a medium heated pan. Gradually pour bourbon over the pecans as they cook on the pan. After a couple of minutes, add a tablespoon of butter and stir until covered. Remove from the heat and chop into smaller pieces.

Finally, combine the squash mixture, pasta noodles, and bourbon glazed pecans. Add sage and parmesan cheese for garnishment, and enjoy!!! Let us know how yours comes out!

Southwest Quinoa

This is one of those meals you could make every week, over and over for months and never get tired of it. With powerful, nutrient rich quinoa as its base, it is a strong lunch for those of us who need high quality fuel. It is the perfect meal prep for a grab and go lunch. If you like Mexican/southwest dishes, you will love this one. Give it a try and let us know what you think. Here’s how we did it:


1 cup quinoa

2 bell peppers

1 onion

1 tomato

1 jalapeño

1/2 clove of garlic

Can of black beans

1 lb ground turkey

1/2 pack TJ’s taco seasoning



Salt & pepper to taste


Soak and rinse quinoa. We recommend stirring the quinoa thoroughly a few times while soaking. This is an important step that helps to remove the saponin from the quinoa which can give it a bitter taste and cause gastrointestinal discomfort. Rinse in a strainer. Bring to a boil 2 cups of water or broth (broths give it more flavor). Add the quinoa and bring to a boil, cover and simmer for 15-20 minutes. Check around 15 mins to see if all water has cooked out. Quinoa grains should have little white strings released, which will let you know that it is ready.

Chop onion and bell pepper and cook it down in a pan with olive oil. Chop tomato, dice garlic and jalapeño. Once onion is translucent, add garlic, jalapeño, and tomato. Drain can of beans and set aside.

Brown the turkey meat and add taco seasoning.

Once the quinoa is ready, mix it all together and add salt and pepper to taste.

There you have it! Add avocado, cilantro, an over easy egg, salsa or anything else you’d like! Enjoy!

Sweet Potato Breakfast Hash

Any chance we get, we love to escape to the woods for a camping trip. Spending time together in the quiet of God’s creation, taking hikes and drinking wine by the fire – it doesn’t get much better than that. It feeds us (no pun intended) and allows us to continue on our daily lives stronger, more grounded, and more intentional about all that we do.

We have been cooking our meals over the fire since our very first weekend camping together when we ate stuffed burgers for dinner and loaded scrambled eggs for breakfast – still big hits. It’s so much fun to get out of the kitchen and cook under the sky! There’s nothing quite like being out in nature, building a fire, and making a delicious meal. This one is one of our favorite breakfasts – hearty sweet potatoes with tomato, garlic, onion, chorizo and eggs – SO GOOD. Add a little avocado and salsa.. You will surprise yourself every time. Also, there are so many ways you can tweak this. Try it out over a fire or a stovetop and let us know what you think!


2 large sweet potatoes

Avocado oil

1/2 pound chorizo

6 cloves garlic

1 White onion

1 Tomato

Grass fed butter

6 Eggs



Kosher salt



-Dice sweet potatoes, white onion, and tomato. Mince garlic.

-Heat up cast iron pan

-Add avocado oil to the pan and toss in the diced sweet potatoes

-Cover them with foil while stirring frequently to avoid burning

-When a fork can pierce through the sweet potatoes, add the garlic, onion, tomato, and butter.

-After a few minutes, add the chorizo to the mix.

-Once chorizo is cooked, make small pockets (exposing the pan – the egg needs to be on the pan) in the mixture and crack an egg into each hole. Salt and pepper each egg.

-Cover the hash until the egg whites appear cooked.

-Garnish with left over tomato, some cilantro, avocado, and salsa.

Enjoy and let us know how you like it!

sweet potato hash

Rosemary Almond Crusted Chicken Breast with Savory Sweet Potato Mash

This is one of those recipes that will make you say, “damn, I made this!?” It is really that good, and it’s not super complicated either.

A couple points to note.. We used a thermometer to watch the chicken to ensure we preserve maximum juiciness but it is not absolutely necessary. Per usual, larger pieces of meat will take a little more time. ALSO, we used regular Italian panko breadcrumbs in a time crunch but in the future we will go for gluten free bread crumbs or make our own out of our favorite almond flour based bread. Whatever floats your boat. Without further ado, here’s how we did it!

Almond Crusted Chicken Breasts


6 boneless, skinless chicken breast (preferably w/o antibiotics, hormones, etc.)

1 1/2 cup of raw almonds

6 sprigs (roughly 3″ stems) of fresh rosemary

6 Tablespoons of grass fed butter

2 medium shallots, minced

2 teaspoons of salt

2 teaspoons of garlic powder

1 1/2 cup of all purpose gluten free flour

5 large eggs, beaten well

1 cup of Italian panko breadcrumbs

Food thermometer


Preheat oven to 400 degrees

Tenderize chicken breasts, salt/pepper both sides, and set aside

Throw your raw almonds and de-stemmed rosemary into a food processor and run until appear as thick crumbs.

Add the salt, garlic powder, and bread crumbs and set aside.

Heat up a pan, add butter and the minced shallots to cook down for a few minutes

Then add the rosemary almond mixture to cook down with the shallots. Watch closely and stir frequently until golden brown and move to a plate for dredging.

Set up a plate of the flour, a bowl for the beaten eggs, and a plate of your almond/breadcrumb mixture. Get a baking pan lined with parchment paper ready.

Dredge the chicken breast in the flour, then eggs, then toasted rosemary almond mixture and press on the chicken to make sure the mixture adheres to all sides.

Set the chicken breasts on the baking pan one by one and bake in the oven for around 25-30 minutes. Use a thermometer to ensure that the internal temperature of the chicken breast is at 165 degrees.

Savory Sweet Potato Mash


4 large sweet potatoes

1 head of garlic

2 Tablespoons of grass fed butter

2 Tablespoons of salt

1 Tablespoon of pepper

2 teaspoons of garlic powder

3 Tablespoons of fresh thyme, chopped

1/2 cup of coconut milk


Poke holes in the sweet potatoes and roast in the oven at 425 degrees for around 35 mins or until a fork can easily slide through

Toss peeled cloves of garlic in avocado oil, salt, and pepper and let roast in the oven for around 10 mins at 425

Once the garlic is roasted, finely chop

Once cooled, peel the skin off of the sweet potatoes and add the mash to a mixer

Microwave the butter for about 15 seconds and stir to melt the rest of it

Add all ingredients to the mixing bowl and mix on low until it appears whipped

Add salt and pepper to taste and enjoy!!almond chkn

Paleo Chocolate Pumpkin Truffles

Who doesn’t love a delicious, raw dessert?! We made these for our family this past Thanksgiving and they were a hit! They are simple and easy to make. All you need is a food processor and a little time! Enjoy!

“Cookie dough” filling:

½ cup pumpkin puree (canned works well)

1 cup pitted & softened dates

1/3 cup creamy salted almond butter

1 tsp pure vanilla extract

1 tsp cinnamon

1 tsp pumpkin pie spice

¼ cup coconut flour

¼ cup mini chocolate chips

The chocolate shell:

9 oz of dark chocolate

1 tsp organic coconut oil

Sea salt

Pumpkin pie spice


-Slice pits open lengthwise and remove pits from the dates and place in a bowl.

-Add enough water to cover the bottom of the bowl and microwave the dates for around 20 seconds or until softened.

-Toss the dates into a food processor and puree until a paste forms.

-Add the pumpkin puree and almond butter to the mix and process until smooth. Then, add the vanilla, cinnamon, pumpkin pie spice, and coconut flour and process to mix.

-Move the ingredients to a mixing bowl and stir in the chocolate chips.

-Chill the mixture in the fridge for about 20 mins. In the meantime, melt the chocolate.

-Add 9 ounces of dark chocolate and 1 tsp coconut oil to a sauce pan on low heat. Continuously stir until just melted.

-Line a large cookie sheet with parchment paper and take the “dough” out of the freezer.

-Form the mixture into small balls and if they do not seem chilled enough you may put the pan in the freezer for a few more minutes

-Submerge each ball into the melted chocolate and sprinkle sea salt on top before the chocolate dries.

-Place the chocolate covered balls back in the freezer until the chocolate hardens, sprinkle with pumpkin pie spice, and serve!! Let us know how they come out!


Turkey Burgers with Plantain Buns

We have always cooked together since early into dating. We’ve cooked all kinds of stuff, both recipes and made up meals, some better than others. This burger recipe is a true original! It’s one of those recipes that we have made over and over until we have gotten tired of it, only to pick it back up again down the line, improve it and get stuck to it all over again. We love our turkey burgers, and they only got better once we got a grill. This time around, we added a new component: plantain buns. The burgers can be eaten with one or two. They were a delicious addition that we talked about making for a while..we’re glad we did. Here’s how we did it.

Plantain Buns

-4 plantains (makes 8 buns)
-kosher salt
-black pepper
-avocado oil


Slice plantains in half and remove skin. Add avocado oil to a fry pan to where the bottom is completely covered and heat it up. Place the plantain halves in and let fry for a few mins each side until they start feeling more tender. Take them out and place them vertically on a cutting board while smashing with another flat surface (or cutting board) into the board. Salt and pepper both sides generously and place back in avocado oil to fry until golden brown on each side. Let dry on paper towel

Turkey Burgers

-2 lbs of lean ground turkey meat
-Red onion
-Fresh garlic
-2 Tbsp Red wine vinegar
-3 Tbsp Bragg’s liquid aminos (kosher soy sauce alternative)
-1 Tbsp olive oil
-2 Limes
-2 tsp turmeric
-2 tsp ginger powder
-2 tsp cinnamon
-2 tsp cumin
-2 tsp oregano
-2 tsp cayenne
-1 Tbsp garlic powder
-1 Tbsp kosher salt
-1 Tbsp black pepper


Roast fresh, peeled garlic in the oven at 400 degrees until a fork can pierce through (but not so long that they brown). Remove and let cool. Dice the red onion, a couple jalapenos, and the roasted garlic. Add ingredients to the ground turkey meat along with the seasonings. Mix all ingredients well and form into patties. Lightly salt both sides of the patties and throw them on the grill. Smaller patties go for about 5-6 mins each side. Larger patties go for about 8 mins each side.


Serve with avocado, a fried egg, sautéed red onion and tomato, organic ketchup and enclosed with plantain buns. ENJOY!!