That Bowl Life & The Village FWTFL Friendly(ish) Recipes
I use the term "friendly" loosely as y’all know I go kinda rogue on the whole dairy and gluten rule B U T these recipes are ones I’ve made while doing the FWTFL round after round and I keep coming back for more. They’re easy, they’re tasty, and you can track ‘em (please note—-I don’t add macros in my recipes as I eyeball most things…and serving sizes vary so I’ll leave the fun part up to you)…..I try my best to use MINIMAL ingredients so it makes tracking easy breezy. My biggest piece of advice…..don’t be intimidated by the kitchen and a little bit of prep goes a long way….I AM NOT A CHEF….like AT. ALL. Zilch culinary skills. This whole cooking Schtick is totally accidental and came about while postpartum, wearing Calvin while I cooked….wanting to make healthy choices and shed some of the baby lbs. and being very annoyed and quite frankly, overwhelmed by recipes with 27 steps and 62 ingredients. I don’t use precision while cooking….some recipes I may add broccoli, the next time I cook it…I may add spinach!! Use what you have, substitute what you don’t…..and HAVE FUN! I wanted y’all to have a starting point for your FWTFL and/or health(ier) eating journey and these low carb, macro friendly, snack & smoothie recipes happen to be some of my faves from my last cookbook. Oh and speaking of, get excited because The Village Cookbook will be coming out early 2022! Can’t wait and thanks for cooking in the kitchen with me!
THAT BOWL LIFE LOW CARB RECIPES
Salsa Verde Chicken
Ingredient List:
boneless, skinless chicken breast OR chicken tenderloin
1 jar salsa verde
cauliflower rice
kale, shredded
olive oil
chili lime seasoning
Topping of choice: sliced avocado, feta cheese, low-carb or regular tortillas, greek yogurt.
Regular Macro Friendly: brown rice and black beans
Place chicken in a slowcooker, cover with salsa verde and stir to coat. Lave a little salsa in the jar for topping your bowl! Cover and cook chicken on high for 4 hours OR low for 6 hours. When it's almost time to eat, preheat oven to 425 and line a backing sheet with parchment paper. Add cauliflower rice to one half of the backing sheet and shredded kale to the other half. Drizzle everything with olive oil and season with chili lime. Roast veggies for 25 minutes. Remove chicken from slow cooker and shred into bite-size pieces. Put the shredded chicken back into the crockpot and mix with the sauce.
Fill your bowl with cauliflower rice and top with a heaping pile of salsa verde chicken. Top with sliced avocado seasoned with chili lime, roasted kale, feta cheese, salsa verde, and a drizzle of greek yogurt (nix the black beans if on a low carb day). Style your chicken the way that works for you... you can even get adventurous and think outside the BOWL...
Helpful Hint: use a hand mixer to perfectly shred your salsa verde chicken!
Shaved Brussels with Bacon and Egg
Ingredient List:
Brussels Sprouts, shaved
Bacon
Olive Oil
Everything Bagel Seasoning
Eggs
Feta Cheese (optional)
Preheat oven to 425 and line a baking sheet with parchment paper. Add brussels sprouts to one half of the baking sheet, drizzle with olive oil and season with bagel seasoning. To the other half of the baking sheet, add however many bacon slices tickle your fancy. Bake for 25 minutes, until brissels sprouts are roasted and bacon is crispy. Heat olive oil in a small skillet over medium heat. Crack an egg into the pan and cook to the desired level of doneness. I like the yolk to dress my brussels. Build your bowl: fill your bowl with roasted brussels, top with crumbled bacon, and a fried egg. Be prepared to fall deep for the brussels!!
Lettuce Wraps with Peanut Sauce
Ingredients:
Ground turkey or chicken
Avocado oil
Sea salt and cracked pepper
Shredded carrots
Crushed peanuts
Lime
Bibb Lettuce
Sauce (I eyeballed, but guesstimates):
2 tblsp nut butter
1/4 c Coconut aminos
2 tblsp Rice vinegar
Ginger paste (dime size)
Drizzle avocado oil in pan and brown your protein. Season with salt & pepper.
For sauce, add nut butter, coconut aminos, rice vinegar, ginger paste to saucepan and whisk until blended….bring sauce to a boil then simmer to thicken….add water if you want thinner.
Assemble your wraps and garnish with sauce, shredded carrots, crushed peanuts, and a shot of lime.
THAT BOWL LIFE MACRO FRIENDLY RECIPES
Greek Quinoa Bowl
Ingredient List
Quinoa
Yellow bell pepper- or any color bell pepper
Spinach
Mint
Dill
Dates
Red Onion
Kalamata Olives
Marinated Artichokes
Feta Cheese
Olive Oil
Lemon Juice
Salt and Pepper
Cook quinoa according to package directions. Chop all your veggies, herbs, dates, onion, olives, and artichokes. Add quinoa to a large bowl and stir in the chopped salad ingredients. Add feta. Rule of Thumb: 2 cups of quinoa, 1 cup of veggies and 1/4 cup of everything else. Drizzle everything with olive oil and the juice of 1-2 lemons. Season with salt and pepper and get ready for the love at first bite. Enjoy!!
*Be sure to omit Feta if you on FWTFL!
Seersucker Chicken and Waffles
Ingredient List:
Protein Waffles
Cinnamon
Vanilla
Coconut Oil
Maple Syrup
Make Seersucker Chicken (see separate blog POST). While chicken bakes, prepare waffle mix according to package direction. Add 3-4 dashes of cinnamon and a splash of vanilla to the waffle batter. Grease waffle iron with coconut oil and cook waffles until golden brown. Top waffles with Seersucker chicken and warm maple syrup. Hey there, Breakfast for dinner!!!
Cauliflower Gnocchi with Pesto and Tomatoes
Ingredient List:
Grape or Cherry Tomatoes
Everything Bagel Seasoning
Olive Oil
Cauliflower Gnocchi
Salt and Pepper
Pesto
Parmesan Cheese, shaved
Preheat oven to 400 degrees and line a baking sheet with parchment paper. Spread the tomatoes onto the baking sheet. Drizzle with olive oil and season with bagel seasoning. Roast 15-20 minutes. While tomatoes are roasting, heat olive oil in a skillet over medium-high heat. Saute cauliflower gnocchi until golden brown. Do not add water as the directions suggest. Season gnocchi with salt and pepper and add pesto. Build your bowl: start with cauli pesto gnocchi and Seersucker Chicken. Top with roasted tomatoes and shaved parm. Devour until your tummy's content.
Protein Pancakes
Blend 1 egg
1 banana
1/4 cup oats
Almond Milk
Scoop of Vanilla Protein
Dash of cinnamon
I use a DASH GRIDDLE and top with almond butter and sliced banana
Johnny & I DEVOURED.
THAT BOWL LIFE SNACKS
Seersucker Protein Balls
Ingredient List:
1 1/2 cups rolled oats
2 scoops vanilla protein powder
1/2 cup shredded coconut
1 cup chocolate chips
1/2 cup peanut butter or nut butter
1 tablespoon honey
1/4 cup chia seeds
Cinnamon
Line a baking sheet with parchment paper. Melt/Microwave the peanut butter for approx 20-30 sec. Toss all the ingredients into a larger bowl with a couple of dashes of cinnamon. Then, get your hands nice and dirty and mix it all together. Form the mixture into balls and place them on the baking sheet. Chill protein balls in the fridge for 30 minutes.
Snack Apples
Ingredient List:
apples, of any type
peanut butter or nut butter
chia seeds
unsweetened shredded coconut
chocolate chips
raisins
dried cranberries
trail mix
Cut apples into wedges. Slather each apple slice with peanut butter. Mix and mingle your toppings!! No rules, just sweet snacking!
THAT BOWL LIFE SHAKES
Date PD Smoothie
Ingredient List:
4-5 pitted dates
1 cup unsweetened almond milk
1 banana, frozen.
1 spoonful peanut butter
Vanilla protein powder
Ice
Soak the dates in hot water for 5-10 minutes. Drain. Add all of the ingredients to a blender with a handful of crushed ice. Blend until smooth. This legit rivals a caramel milkshake.
Chia Seed Pudding
Ingredient List:
2 tbsp chia seeds
1/2 cup of almond or oat milk
1 scoop of vanilla protein (https://bit.ly/3rHRnB1)
Cinnamon
Add all of the above and whisk well….chill for at least 20 mins then top with berries, banana, almond butter, etc.
Speaking of FWTFL, if you’re interested in joining the FWTFL lifestyle, I’m now a coach and would love to have you on MY TEAM….you can join here!
