Hi everyone! If you are reading this blog post, you may have realized that my blog got a face lift. I have been working on my new LLC: Bitt Nutrition. Figuring out being a business owner, working on a new platform, creating food to post, …
Sliding into Memorial Day Weekend with these grass-fed burger sliders. This Memorial Day is going to be different with social distancing. Parties this year will be much smaller, which is sad but can be a good thing. This can be a time that you try a new healthy recipe for BBQ season.
BBQs are filled with high caloric appetizer, mayo based salads, high fat and salt meat, processed buns, alcohol, and a bunch of sweets. The options are often not beneficial to the body. At the same time, if you are only consuming this type of food a few times a year, then enjoy. Other wise we can enjoy the items we love while also being healthy.
I encourage you to bring a healthy dish, so you know there is something that can be healthy. Plus be the example for your friends and family. A healthy dish may include: veggies and dip, salad, fruit, grilled veggies, guacamole, chickpea pasta pasta salad, buffalo chicken dip (made with Greek yogurt), or my sweet potato bun grass-fed sliders.
Red meat doesn’t always have to be the ugly step child. You can fit beef into your diet and still be healthy, make sure it is grass-fed, organic (if possible), and local (if possible). Other alternatives are lean turkey, chicken, salmon, bean, veggie, or portabella mushroom burgers.
Regular burger buns aren’t the enemy either, but I am sure you are eating enough starchy food at the BBQ, so why not make your burger healthier? I usually make a burger salad with a ton of lettuce, my usual burger toppings, tons of spicy mustard, and little ketchup. Or do what I did here and use roasted sweet potato slices for buns. Other options include: lettuce buns, sandwich thins, or zucchini slices.
One health concern we don’t think about when BBQ-ing is the cancer risk when cooking meat at the high temperature for an extended amount of time. There is a chemical reaction that occurs turning creatine from meat into heterocyclic amines (HCAs). The smoke to cook the meat often incluces the fat droppings from cooked meat, which contains polycyclic aromatic hydrocarbons (PAHs). HCAs and PAHs from cooking meat have both been associated with higher cancer risks. Don’t fear it, BBQ can be healthy here are some ways to cut your cancer risk: you can use a marinade, spices, use fish and veggies, don’t overcook, lower temp, use lean meat, clean your grill, use foil, and flip often. Whatever we can do to prevent our cancer risk, especially since cancer runs in my family.
Sweet Potato Bun Grass-Fed Burger Sliders
Perfect way to get your burger fix in, while leaving room for your other BBQ favorites.
1 sweet potato, sliced 1/4 inch
1 tsp olive oil
1 lb grass fed ground beer
1 garlic clove, minced
2 tbsp onion, chopped
1 tsp dijion mustard
1t sp Worcestershire sauce
Toppings: cheese (cut slice into 4 square to fit sliders), onion, avocado, tomato, lettuce, low sugar ketchup, mustard
- Preheat oven to 350°F.
- Slice sweet potato into 1/4 inch slices. In a medium bowl, mix with olive oil and S&P.
- Place on greased baking sheet (I use a stone tray).
- Bake for 40-45 min (until golden brown and soft), flipping half way through.
- While sweet potato “buns” bake, get burgers ready. In a medium bowl mix together (don’t over mix) the rest of ingredients: grass-fed beef, garlic, chopped onion, mustard, worcestershire, S&P.
- Create a rectangle with burger meat, cut into 8 even squares. Form into burger and create a dimple to help even out cooking.
- Preheat grill to medium heat. Grill burgers for 4 min, until internal temp at 160°F or 145°F for medium-rare.
- Create sliders: sweet potato, burger, cheese, onion, tomato, avocado, lettuce, sweet potato, and pickles OR anything you like to put on your burger.
I would love to hear if you have any suggestions for me to add to my blog…Dm me, comment, or email. I would love to hear how I can help you.
I want you to know it is okay to have good and bad days. This past week was a bit more lazy then last week. Lazy in the way of food choices, exercise, and completing my “to-do” list. I love the feeling of being productive in the day. But, filling my day with too much just to feel productive is not always healthy and leads to anxious thoughts. I can get caught up in the to-do list and ignore my emotions or not accomplish my to-do list and become very down and anxious. Neither is healthy. It is important for us to recognize our emotions and accept what is going on.
Right now is a great time to get in-tune with our mind, accept your emotions, and learn how to work through your emotions without covering them with a to-do list. Some ways may be writing your feelings in a journal, sit and dissect why these emotions are real, try different reactions that can lead to a positive mindset, or talk with a trust-worthy person that will encourage you. Most, if not all, my clients have all expressed a similar roller coaster of emotions. Some let their emotions spiral down a negative slide, while others are working on crawling out of the hole. Yes, I am their dietitian, but nutrition is more then food. Emotions play a role in our food choices, so it is important for me to discuss what is going on on a deeper level. Plus, everyone needs an outlet and I can be that person while also providing ways to be healthy.
We are in such a strange, negative time and I want to provide hope for everyone, not just my clients. We are also in spring, where planting on my family farm is in full swing. The greenhouses are packed and the grounds are getting covered with tiny plants like tomatoes, cucumbers, pickles, corn, peppers, etc. We are also getting strange, cold weather that has hurt some of our peaches. The guys have to work a little harder with covering and uncovering the strawberry plants to prevent losing any.
Spring planting is a vision of hope. What my family is planting now will be enjoyed in the summer. We rely on putting our trust in the Lord, since we can’t control what the weather may be that may change the outcome. In this season we are in, we can’t control what the outcome will be, but we can plant little seeds of hope. Just like farming, you don’t see the blessing until a few months later. How you think and react now can either lead to a bright or dark future. Think and react with hope for a bright, fruitful season! Also, support your local farmer! (Photos were taken by my talented dad!)
Go plant a seed of hope for others in your life!
Here are the pretty tulips we got at Dalton’s farm. We drove around their tulip farm, which was something different to do and brought more happiness around in this quarantine. I hope they cheer you up! So we are about a month into quarantine. Having …
Covid-19 and being quarantined can feel very depressing, especially if you put the news on, have family members that work essential, having a family member that is sick, or not being able to see family members. These are the times that having a positive mindset is important for you and the people you are surrounded with. Being negative won’t help the situation, it will only cause an increase of inflammation in the body and create a negative environment.
It may feel weird to feel joyful during such a hard time, but it is what we need to do. I am finding joy in watching our crazy, busy, materialistic society step back in time. Sewing machines are sewing again. We are eating family meals. We are eating more home cooked meals. We are leaning on the Lord more. Parents are playing ball with their kids—with a smile on and not on the phones! Everyone’s natural hair color and nails are coming through. We are more active. We are cleaning our own houses. Mixers are mixing scratch bread or dough…like banana bread!
My husband’s birthday (March 28), my birthday (April 1), and our third wedding anniversary (April 22) all occur under this quarantine time. It may stink not being able to celebrate with others, but I am enjoying this extra time with him and our son. We got Indian take out and watched Netflix (obv).
Now Easter is in the midst of this time. It is strange not going to church to celebrate the resurrection of Jesus and not eating dinner with our family. We will still be worshiping and listening to our pastor preach via video from my church, True North (join us every Sunday). We are going to have a social distancing egg hunt, really just watch my 2 nieces find eggs. I will miss the family dinner, instead we are going to grill some pizza and have salad because it is going to be beautiful— totally different then the ham dinner and carrot cake for dessert.
I love carrot cake, check out my vegan and gluten free carrot cake, and banana bread is the go-to theses days (plus I have a ton of over ripe bananas), so I incorporated both: carrot cake banana bread! The bread part is healthy with whole wheat flour, half the fat with incorporating apple sauce, sweetened with honey, filled with fresh carrots, walnuts, and raisins. Then I add a not so healthy topping with cream cheese, butter, vanilla extract, and powdered sugar. But it isn’t much! If you want you can always use my vegan frosting from my vegan and gluten free carrot cake. Feel free to eat the bread without a glaze. You can always make these into muffins, just cut down on the baking time.
Carrot Cake Banana Bread
- Ingredients for bread
1.5 cups whole wheat flour
2 tsp baking soda
1 tbsp cinnamon
1/4 tsp nutmeg
1/2 tsp salt
2 ripe bananas, mashed
2 eggs, at room temp
2 tbsp coconut oil, melted
1/4 cup applesauce, unsweetened
1 tsp vanilla
1/3 cup honey (or maple syrup)
1 cup carrots, grated (about 3 medium)
1/2 cup walnuts
1/2 cup raisins
- Ingredients for glaze
4 oz cream cheese, room temp
1/4 cup butter, room temp
1 tsp vanilla
1 cup powdered sugar
- Directions for bread
- Preheat oven to 350 °F. Spray and flour loaf pan.
- In a medium bowl, mix dry ingredients together: flour, baking soda, cinnamon, nutmeg, and salt.
- In a mixing bowl (or a large bowl), mash bananas with forks and add eggs. Whisk until blended.
- Add oil, applesauce, vanilla, and honey until mixed together.
- Slowly add dry ingredients to wet ingredients until combined.
- Add in carrots, walnuts, raisins.
- Pour into sprayed and floured loaf pan. Bake for 45-50 minutes, until tooth pick comes out clean.
- Let cool before icing or putting the glaze on.
- Directions for glaze
- In mixer bowl, whip together butter and cream cheese.
- Add vanilla.
- Slowly add in powdered sugar until mixed together into a frosting.
- Feel free to spread this over the bread OR if you want a glaze, heat mixture in a small pot until mixture is pour able.
- Once bread is cool, pour the glaze over the bread.
Happy Easter! Please stay safe and healthy. Keep the social distancing going. Remember not seeing our family for a few months is better than the rest of your life!