Fennel *Bri's Keys*

 Fennel your way to a flatter stomach???

A crunchy, hearty, unique vegetable with a refreshing taste that I love to use in soups, salads or just eat roasted! If you have never tasted fennel before, you may be in for a treat! Many desserts use fennel seeds for flavor & even some natural toothpastes! Fennel, along with Anise which it is commonly mistaken for has a flavor unlike any vegetable I've ever tried. Fennel is often used to season Italian sausage & the taste is something you will be familiar with if you enjoy Sambuca or black jelly beans. If you do not typically enjoy these delicious treats do not assume you will not enjoy the much more subtle & cooling flavor of this healthy plant.

The fennel plant & its seeds are commonly used to treat heart burn, indigestion, gas, and bloat. When consumed, fennel acts as a natural diuretic helping eliminate water weight & eliminate toxins through urination. Fennel is another great source of fiber! Fiber helps keep you full longer & promotes a healthy colon along with waste removal. To me along with reducing bloat this translates to a flatter stomach! To read more on the benefits of fennel visit Livestrong.com

The Dr. Oz Show includes fennel seeds in their 5 Ways to Fight Fat with Ayurveda. The suggested detox tea "includes a combination of ingredients that help to improve digestion, break down fat, and “unclog” the channels in our body by removing ama."  I have personally tried this tea & would absolutely recommend it to anyone who feels the need to get their digestive system in gear!

I boiled a pot of water in the morning, added my fennel, coriander & cumin seeds to steep & then put the hot tea in my thermos mug to keep warm & drink throughout the day. You can also visit Joyfulbelly.com for information about this helpful tea!

Would you like to try some fennel with tonight's dinner?...
My most favorite way to prepare Fennel is the simplest!
Simply take 2 fennel bulbs & cut off the stalks. Slice each bulb lengthwise several times to create inch thick pieces. Coat a baking dish with a little olive oil, lay fennel pieces flat and lightly spray each piece with balsamic vinegar. Roast fennel in the oven at 375 for 30-40 minutes until you see a little browning or caramelizing taking place.





This post is a part of Bri's Keys: Daily Improvements with Ease
look for other posts like it!

Brussels Sprout Hash for all Ocassions!

 A healthy dinner side, an easy way to add veggies to any meal, a hearty meal in itself with potatoes & a side of meatballs or sausage or even dare I say, a new twist on breakfast with a runny egg! Brussels Sprout Hash is YUMMMMO no matter what your purpose!

I always make a very large batch of this since it is a big hit in my household but feel free to divide this recipe in half for your first batch & see what you think!

TIP: For those who may be skittish about Brussels sprouts, or onions for the first time (much like my husband who insisted he would not like Brussels sprouts & was WRONG!!!) try quartering all of your vegetables so the smaller pieces will not dominate the yummy potatoes & bacon in this dish! If you already know you love sprouts, feel free to just cut some in half and leave others whole!

Ingredients:
8 Cups Brussels Sprouts, stems removed, some split, some quartered
10 slices of bacon
3 Cups of fingerling potatoes some split, some quartered (Optional- Omit for low carb)
2 Cups pearl onions, peeled split &/or quarted
2 Garlic cloves chopped
A hand-full of fresh thyme or about 4 tbsp of dried thyme
1 Cup fresh chopped parsley
1 Cup low sodium chicken broth
1/4 Cup balsamic vinegar
Salt & Pepper
1 tbsp Olive Oil
1 pkg of sugar substitute such as Stevia

BS hash with Sausage over Sauerkraut

 Instructions:
Cook all of your bacon along with the thyme in a large nonstick frying pan. If using fresh thyme, remove all of the stems from the pan & discard. Remove bacon from pan, chop & set aside. Add olive oil, chopped garlic, salt & pepper to the seasoned bacon grease & then add all of your Brussels sprouts, onions & potatoes. Let cook on medium heat, undisturbed until brown, toss & repeat until at least 2/3's  of your vegetables are brown. Turn heat up to medium-high, add chicken broth, cover & let vegetables simmer & steam for a few minutes until tender. Remove lid, allowing half of the liquid to evaporate, then add balsamic vinegar, chopped bacon, parsley & sugar substitute.  Remove from heat, toss & sprinkle with a little salt & pepper to your preferred taste.

BS hash served with egg & bacon

Besides being rich in taste Brussels Sprouts are known to be a great source of fiber, nutrient rich, a source of Vitamin C, they have been said to ward off cancer & also help lower cholesterol! www.livestrong.com states that "Brussels sprouts fall into the cruciferous category of vegetables, which also includes broccoli and cabbage. This group of vegetables offers a unique composition of antioxidants that promotes good health"

If you would like to lower your cholesterol or try this dish with an even healthier approach, why not skip the bacon & instead try it with turkey bacon, veggie bacon, or even a nice chopped & browned chicken or turkey cutlet!? Sounds delicious to me!!!

Turmeric Mashed Cauliflower

 Let me start by saying I L♥VE Turmeric!
I ingest it as much as possible due to the medical benefits I have read about it & I also make a facial mask with it that consists of lemon, honey & turmeric. This blend of ingredients is said to cleanse your pores, smooth your skin & also make your skin tone more even. Turmeric has been said to have anti inflammatory & pain relieving properties which makes it great to use in teas if you would like to go the natural route when it comes to the joint swelling & headaches that can go along with an active lifestyle.  I also love turmeric for the effects it is said to have on the brain! Dr. Andrew Weil states on his website www.drweil.com that "One particularly promising spice is turmeric; one of its components, curcumin is strongly anti-inflammatory. Elderly villagers in India have one of the world's lowest rates of Alzheimer's; the reason may be the turmeric that they consume in their daily curries."  10 other proven benefits of turmeric such as increasing the antioxidant capacity of the body & lowering the risk of heart disease are also listed in a wonderful article at www.authoritynutrition.com!

I'm going to give you options with this recipe, but not to worry, they will all be delicious! You can choose the ingredients you want in order to make this dish more keto/low carb-high fat friendly or more of a low carb & low calorie healthy dish! I just ask that you make any adjustments necessary to achieve the consistency in your faux potatoes that you desire!

Ingredients:
1 Large Cauliflower head or 2 small-med cut into florets (save & cut stalk into pieces because waste not, want not!)
1/4 - 1/2 cup Cream Cheese or Goat Cheese (your preference)
1/4 cup of Heavy Cream or Unsweetened Almond Milk (lower fat preference = less creamy "potatoes")
1/2 cup grated Parmesan or Pecorino Romano Cheese
1/4 cup butter or butter substitute such as smart balance
2-3 cloves of garlic, minced
2-3 tbsp of turmeric powder or a few large pieces of fresh turmeric root grated fine on a cheese grater
2 tsp mustard
1tbsp chives
1tsp oregano
salt & pepper to taste
paprika

Instructions:
Boil your cauliflower florets until tender, drain, press out any extra liquid & add to a large pot coated with your 1/4 cup of butter while the florets are still hot. Mash the cauliflower with a potato masher. Using a mixer, slowly add in the remainder of your ingredients except for the paprika. If you enjoy thick & stiff mashed "potatoes" add less liquid & add slowly so you may judge the consistency of your dish. If your cheeses are not thoroughly softened & mixing through, turn your burner on low while mixing.

TIP: I always boil my florets in a large pot, then turn off the burner, drain & press my florets for extra liquid & immediately return the florets & butter to the same burner to maintain a heat in which my cheeses will heat & blend thoroughly.

Transfer your Faux Potatoes to a baking dish, sprinkle the top with paprika & grated cheese if you desire & bake for 15 -20 minutes prior to serving to heat thoroughly!

VEGAN TIP: For a vegan recipe, simply make substitutions with smart balance, almond milk, tofutti cream cheese & any nutritional yeast flakes for the cheesy taste the grated cheese would create! (ie: Bob's Red Mill Nutritional Yeast)

KETO TIP: If you are trying a strict keto diet, use only the high fat ingredients for this recipe! The cream cheese, regular butter & heavy cream should all balance your fat to carb ratio while served along a side of meat!

Excuses *Bri's Keys*

Why don't I start the journey to my happier self?
Why don't I stick with my plan?
Why don't I workout regularly?
Why don't I push myself harder?
Why don't I start when I said I would?
Why don't I start right now?


We come up with every excuse in the book when we DON'T REALLY WANT SOMETHING... WHAT?! *Gasp!* How could she even insinuate that I don't want this?!...

The Dreams:
I dream about being smaller & fitter! I dream about fitting my clothes & feeling great no matter what I throw on! I dream about taking pictures with friends & family & not having to hide behind people, crop out my fat arms, worry about the angle of my double chin or have to crop them from the chest down! I dream about a day when people will ask me if I am losing weight. I dream about a day when I can buy my size in clothing online. I dream about a day when I don't have to worry about how I look eating in public! I dream about a day I won't feel the need to joke about my own weight & insecurities to alert others that I am aware of them! My secret dreams that no one knows of consist of a slender waist, tight firm skin, a perky, firm bosom or tight pecks that can be shown off at the pool & not hid & an inner happiness I've never known!

The Struggle:
These dreams bring me to tears on a regular basis & I don't understand why some people can experience this bliss so effortlessly! I see them at work hogging down wonderful foods that smell like heaven, I see their facebook & Instagram posts of foods that come out of styrofoam containers, paper bags with a grease stain & adorable little pints of their single serving creamy goodness! I see these people posting gargantuan plates at all of the restaurants I want to try! I see gravies, cheeses, potatoes for days, fried, baked with bacon bits & sour cream, mashed with gravy! I see slabs of meat cooked to perfection, chocolate sauces oozing & streaming down mountains of delight, perfectly topped off with cherries & nuts! I see breading! Everything is Breaded & fried & amazing looking!!!! I see people drinking & relaxing with friends, raising their cocktails in the air & having a great time! I see people winding down their nights with a beer or a glass of wine & I deserve that! Oooh I see dessert-like cocktails that look like they will give me a clear mind & they will also create a party in my mouth! I want that party in my mouth!!!... & I also want that healthy physique they seem to have! What the Hell!?!?!?!

The Truth:
Now here is the question... When we are sitting around wishing we could have our dreams that we *want* so badly placed in our hands & we are wishing to the point of tears & sadness that we could experience the delight of being happy with ourselves... What are we then telling ourselves?

• I just love food!
• I'm tired
• I don't have the time
• I'm already very active due to my kids/my job
• Other people don't have to work this hard at it
• It's too difficult
• I deserve to relax
• Temptation is everywhere
• My friends/family are eating/drinking what they want & I want to have fun too!

The Realization:
OK! It's not going to come easily for me! Some things come easily for me, that others struggle with, but this is not one of them!
Am I willing to work desperately at this anyhow?!
What have you wanted in life that you had to work desperately for?

An Education?
A Job?
A Promotion?
Your First car?
Your First home?
Good Credit?
A Vacation?
Children?
A Struggling Relationship?
A Different Pay Bracket?

Some of these things are a struggle for some people, but they want them soooo desperately that they spend weeks, months & even years doing whatever they can to have them! Sacrificing, working, trying different approaches, etc. Are you willing to do that for this long term desire of yours? Or do you want to continue to give in each day & be momentarily happy with the food & drinks you are enjoying? Would you rather give in to your personal excuses?

The Decision:
Excuses can be the little guy dressed in red sitting on your shoulder. Excuses can create a life devout of true happiness. Excuses can mold you into someone you do not want to be & actually define you to others. When you have hit your breaking point, you have to learn to push the excuses to the side! Learn ways to get around the excuses you are so accustomed to!

Do your excuses prevent you from eating healthy on a daily basis?...
Empty your cabinets, pantry & refrigerator of anything unhealthy & plan one day of your week where you are going to set yourself up for success! Maybe it's Sunday afternoon that you have a few hours to spare. So you make one or two wonderfully healthy large meals that you can divide up through the week & take to work with you for lunch & when you return from work exhausted you can have them for dinner! You can even make your morning breakfasts or smoothies ahead of time on your day of preparation!  You want to go the extra mile because you are truly serious & focused this time? Get yourself 15 tupperware containers for your 3 meals each of your 5 work days & set them all up with the appropriate meal choices! Bring baggies of healthy snacks to work so you will not feel the need to indulge when you are extra hungry, you won't visit the vending machine & you won't feel the need to enjoy cupcakes during an office birthday!


Do your excuses prevent you from working out on a daily basis?...

Set your alarm, your kitchen timer, your cell phone, everything your can find to wake you up that extra hour or two early so that you can get in some workout time! Set your workout clothes out so they are the first thing you come into contact with & make the decision that no matter what, you are not going to ignore them! If you have to sleep in your workout pants or your shirt just so you will feel extra guilty taking them off in the morning & deciding not to workout, DO IT!!!  You want to workout after work? Great! pack a bag with your workout clothes in it & change immediately when you get off of work so there is no time for you to relax in the car & decide to go back home & relax! I find that once you have on the workout gear it is very difficult to go & do something besides at least a little workout! You feel like you don't have time to get in a great workout? That's fine! Get in a little 20minute workout then! It will make you stronger little by little each day! You can't leave the house because of kids & you don't have the time?!... OK! Jumping jacks, running in place, squats, situps & pushups are a great start! JUST DO THEM!

Do your excuses prevent you from doing things you don't enjoy?...

Make your workouts enjoyable! Do things you've always loved! Dancing, bike riding, squats during commercials while watching tv, going to a park with your loved ones can all be considered a form of exercise! Do the things you will look forward to! This applies to eating too! If you love Italian food, find healthy substitutes for pasta such as spaghetti squash & shirataki noodles that will pack less calories, leave you with less guilt & bring you joy!!!





The point is, make the decision that there isn't an excuse that exists that can prevent you from working hard towards your goals! Then every day remind yourself that you made a decision & there is no turning back!

Sometimes excuses can't exist!

This post is a part of Bri's Keys: Daily Improvements with Ease
look for other posts like it!

Grainy Mustard Chicken

A Review & A Twist to

Rachael Ray's Grainy Mustard Chicken Thighs

My Twists: I used a whole chicken, cut into parts instead of the thighs... & I didn't have chicken stock so i cooked the chicken neck, back & organs & then simmered in water, garlic, onion & a bouillon cube & used this liquid as my "stock"...still was delish!

Click Link above for complete recipe!

INGREDIENTS
1 1/2 pounds small potatoes, quartered
Salt and pepper
1/2 pound fresh green beans cut into thirds on an angle
1 tablespoon EVOO – Extra Virgin Olive Oil
8 boneless, skinless chicken thighs
6 tablespoons butter
4 tablespoons flour
2 to 2 1/2 cups stock
2 tablespoons honey
1 bunch parsley chopped
4 rounded tablespoons grainy mustard

TIP: This recipe can easily be made low carb with substitutions!

Potatoes →   Cauliflower Florets
Flour      →   Almond or Coconut Flour
Honey    →   Sugar Sub such as Stevia & a dash of nutmeg

This was a wonderful hearty recipe & a different way to cook chicken if you are bored with your regular everyday chicken!

(I also cooked my chicken much longer in the pan than the recipes says since I used a whole chicken and I don't trust undercooked poultry!...The breasts I used were HUGE so I split them in halves)