brown derby cobb salad

Disney’s Brown Derby Cobb Salad

Disney’s, “Brown Derby Cobb Salad” is not just your regular run of the mill Cobb Salad.

Let’s be honest here. Anyone can make a Cobb Salad…yawn.

But, to make a Cobb Salad that makes you forget you’re eating a salad, well that is something special!

The Disney Chefs make amazing food and the masterminds behind the Hollywood Brown Derby Salad, which is a restaurant in Hollywood Studios turn salad up a notch! 

Don’t get me wrong here. By no means do I believe I can out chef a Disney Chef, however,  I decided to take the Brown Derby Salad Dressing and ‘healthify‘ it… Carrie style.

I made this live on Facebook so you can see just how easy it is! Click here to watch the broadcast.

Enjoy!

Brown Derby Cobb Salad

Chopped Lettuce
Sliced egg
Crumbled turkey bacon
Diced tomato
Cubed avocado
Get Creative, add in leftover veggies or meat
This is your salad, enjoy it!!
Dressing
1 tbsp water
2 tbsp red wine vinegar
1 tbsp lemon juice
1-2 cloves of crushed garlic
1 tsp Worcestershire
1 tsp dry mustard
1/2 tsp sweetener
1 tsp salt
1 tsp pepper
1/2 cup avocado oil
Directions
Combine all the ingredients in a small mason jar and shake to mix.
Pour over your salad and toss.

What’s Missing?

Cobb Salad connoisseurs will tell you that the cheese is missing.
Brown Derby experts will tell you that the Blue Cheese is missing.

Live a little… you don’t need cheese on your salad! Go without… you won’t even miss it.

brown derby cobb salad dressing is amazing

I often get asked questions about salad dressings. We all know that salads are a great way to increase our vegetable intake. But many people find them kind of boring.

So, questions about how to, “Turn them up a notch” will often come up and usually the thought is with the dressing. I agree! BUT NOT THE STORE BOUGHT SOLUTIONS.

Most (not all), but most store-bought dressings are jacked full of additives, sugars, stabilizers, fillers and stuff you just don’t need or want in your food.

Homemade salad dressings are super easy, full of amazing flavor and can turn any boring salad into a special meal.

Experiment, find something you like and go with it.

Looking for other options?
You can try one of these as well:

‘1905’ Salad Dressing – Video
Caesar Salad Dressing – Blog

fresh food hacks. keeping your produce and fresh food longer.

Fresh Food Hacks: Keep Your Food Fresher, Longer

Fresh food hacks are just smart!! Especially, if you’re like me, you hate throwing out food.

Our smart friends over at Fix.com feel the same way so they came up with a chart to help you keep your food fresher, longer!  This is smart since it saves you time and money!

Like they say, “By using proper storage methods, you can extend the lifespan of your produce by days or even weeks.”

I can’t tell you how many times I’ve reached for some produce that I just bought only to find it going rotten.

Thanks to this infographic, you’ll never have the same problem as me…and I’ll never have it again!

Check it out…
FRESH FOOD HACKS TO KEEP YOUR BOUNTY FRESHER, LONGER

fresh food hacks from Fix.com
Source: Fix.com Blog

 

Sweet And Sour Chicken that is gluten free and paleo friendly

Sweet And Sour Chicken: Gluten Free, Paleo Friendly

Sweet and sour chicken is an absolute must when my family thinks about Chinese Food. But, man, the calories, the sugar and everything else that a healthy diet focuses on avoiding is all over a normal offering.

This is the recipe I did the other night on Facebook Live. I looked at four different recipes that all claimed to be delicious, gluten free and paleo friendly and you know what? They were all just, meh.

So I decided to start from scratch and put a fresh recipe together and this one is AWESOME!

My kids were all over it!

Here you go!

Sweet And Sour Chicken

Ingredients
1 pound of skinless boneless chicken, cut into chunks
1/2 cup of tapioca flour or arrowroot flour
1 tbsp garlic powder
1 tsp salt + 1 tsp pepper
1-2 tsp paprika
1 large egg
1-2 tbsp water
Mix
Sauce
1/2 cup honey or coconut sugar
1/4 cup apple cider vinegar
3 tbsp tomato paste
1/4 cup of chicken stock
1 clove crushed garlic
1 tsp crushed ginger
Salt/Pepper
Directions
Coat the chicken pieces in the flour mixture, then add the chicken into the egg mixture – for extra crispy, add the chicken back into the flour mixture.
You can bake the chicken for 25min at 350
or use 1/4 – 1/2 cup oil in a skillet and fry it for 2-3 minutes per side.
Add all of the sauce ingredients into a small sauce pan, whisk together. On a medium / high heat, bring the sauce to a boil, then reduce the heat.
Once your chicken is done, toss the chicken into the sauce.
Pair this with a veggie stir fry and/or cauliflower rice.
You and your family will agree, this is spectacular!

Healthy Eating Plus A Plan Means Success

There are gazillions of DIFFERENT diet and exercise programs being used.

Are they all right for your personal situation, probably not.

Is there one that will suit your lifestyle and your goals, probably.

Whichever plan you choose:

  • You’ll have to work
  • You’ll have to care about your health
  • You’ll have to get results
  • You’ll have to abide by basic science principles
If there is something out there that makes no sense, I will always let you know. I am not anti other plans or protocols.

I am however:

  • Anti hype from self proclaimed experts #BroScience
  • Anti selling false hope
  • Anti lying to people
  • Anti hard selling someone so badly that you make them feel inadequate unless they buy your stupid false claim supplements
  • Anti encouraging trainers to rip clients off and provide levels of service that are laughable for the sake of doing it.

Get clear on your goals and what you actually want to achieve and you’ll find this program is easy!

The Metabolism Reset Plan

Tomorrow morning another group of new #FitFriends will be starting the Metabolism Reset Plan.
It is a 28 day plan that has been designed to get you results.

  • Weight loss
  • Getting smaller
  • Improving your health
  • Achieving a better level of fitness
    and more

There is always room for you so if you’re looking to improve in any of those areas, this is the program for you!

Meal plans, daily motivation and support, exercise videos, recipes.

All laid out in an easy to follow system that delivers RESULTS!

Joni has every excuse available to keep her from making her health and fitness a priority.. In stead, she uses those excuses as reasons to make her health and fitness a priority.This girl knows the difference between good and bad fats.

Wouldn’t looking younger and being stronger while shedding extra pounds be something you would love to do?
Joni did it she has the energy to chase here son around and actually make him tired!

Just think how you will feel when you look in the mirror and instead of saying, “I wish I could have a smaller waist and firmer arms”, you were able to say, “Look at me. I’m smaller, I’m stronger and I have way more confidence than I did before.”
That’s exactly what Hayley says when she looks in the mirror now.

This is a program where anyone can see that kind of success! All you have to do is put in the work!

Join us now by clicking here and you will be on your way to achieving your goals and looking how you want to look, not wishing for it, but actually doing it.

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Sweet potato ketogenci and paleo approved nachos

Sweet Potato Chips: Ketogenic, Paleo Friendly…AWESOME NACHOS

Sweet potato is an amazing alternative to corn chips or tortillas for making amazing nachos, or even just as a replacement for potato chips.

We don’t even have to mention the great health benefits of sweet potato compared to regular potatoes and when you bake them instead of deep frying….WHOA it gets even better.

I made this recipe for Facebook Live and my #FitFriends were loving it! https://www.facebook.com/iamcarrieburrows/videos/10154167938912003/

I bet if you make this your kids will devour it and you won’t ever miss the crappy ones you used to eat!

When you make it, tag me or leave me a comment here to let me know how you customized it and made it your own…there are so many options.

Guacamole
2 tbsp fresh cilantro, chopped
1-2 tbsp lime juice
2 mashed avocado
2 tbsp green onions, chopped

Option 2 (the fast option)
2 avocados
1-3 tsp garlic powder
1 tsp salt
pepper

For the sweet potato chips
2 large sweet potatoes
3 tbsp avocado oil
1 tsp salt

For the meat
1 onion, finely diced (optional)
1 lb. ground beef (or turkey, chicken, venison)
2 cloves garlic, minced
1 tsp paprika
1 tsp salt/pepper
Your choice of seasonings:
chili powder, Mrs Dash

Option 2 (the fast option)
Ground meat
Salt/pepper to taste
1-3 tsp garlic powder
1-3 tsp onion powder
12 oz. canned diced tomatoes or 1 cup of salsa

Directions
To make the sweet potato chips, preheat the oven to 375 degrees F.

Slice thinly, using either a mandolin or sharp knife. In a large bowl, toss them with the oil and salt. Place the chips in a single layer on a rimmed baking sheet covered with parchment paper.

Bake in the oven for 10 minutes, then flip the chips over and bake for another 10 minutes. For the last ten minutes, watch the chips closely and pull off any chips that start to brown, until all of the chips are cooked.

While the sweet potato chips are baking, start browning the meat. Add the onion to the pan and sauté until softened. Add the ground beef and cook for 5-6 minutes, stirring regularly. Add the garlic, spices and stir well to combine.

Cook until it is no longer pink.

Cut and scoop out the avocado. Mash the avocado, add in your seasonings (option 1 or 2)

To assemble the nachos, form a large circle with the sweet potato chips on a platter. Add the beef mixture into the middle of the circle, and then top with guacamole, salsa and green onions.

Mini Pepper Nachos
Slice the peppers in half
Fill them with the meat, guacamole and top with salsa or diced tomatoes.

Note: My husband makes the sweet potato slightly different (he has way more patience).
When he does the sweet potato chips, he sets the over for 250 and lets them back for 90 minutes, flipping them halfway through. They get a little crispier this way.

Looking for more healthy recipes??
Checkout the Metabolism Reset Plan…over 100 healthy, delicious and family friendly recipes plus much more.

The Metabolism Reset Plan

Korean Beef Recipe: Bulgogi

Korean Barbecue Beef has been a favorite dish of mine for a long time. Even so, I had no idea what Bulgogi was but I knew I didn’t like it.  That is until a friend pointed out to me, Bulgogi is marinated beef, thinly sliced, grilled on a barbecue…Korean Beef.

Lesson here: Don’t ever judge a great dish by its name.

When I was looking to see how easy it is to cook at home, I came across Seonkyoung Longest with a non-complicated recipe that looked good.

A hack here and an adjustment there and I am now fascinated with re-doing Asian dishes with a health overhaul (when needed). The nice thing about a lot of Asian dishes, is the don’t often require a lot of touch ups.

Korean Beef Recipe: Bulgogi at home.

Here is the Korean Beef Bulgogi Dish I made on Facebook Live.

Ingredients
2 cups sliced onions (I used sweet onions).
5 cloves finely chopped garlic
1 tbsp Sesame Oil
3 tbsp Liquid Coconut Aminos or light soy
2 tbsp Rice Wine Vinegar
1 tsp salt
1 tsp pepper
2 pounds thin sliced beef (I used ribeye)

Directions:
Cut the beef into 1″ strips
Mix all of the ingredients together in a large bowl.
Cover and refrigerate for 30 minutes minimum, up to 24 hours.
(In a pinch, you can use a food saver vacuum sealer bag and cut the marinating time down substantially.)

Heat your skillet to med-high and stir-fry all the ingredients until the meat has been cooked (about 5 – 8 minutes).

Serve with, riced cauliflower, zoodles, spaghetti squash and you have a killer good meal!

When you make this, tag me on Facebook and let me know how it worked out for you. I’m sure you’ll love it!!

 

Funnel Cakes: Gluten Free, Sugar Free, Paleo Funnel Cakes – AH.MAY.ZING

Funnel Cakes… Who doesn’t love  great funnel cakes?

Fried dough. ‘Nuff said.

But then, add some icing sugar, chocolate sauce, strawberries, vanilla ice cream and you have a great tasting 5 gazillion calorie dessert.

Hold on a minute….back the truck up. Who says it has to be like that. What if we could make a healthier version, that still tastes ah.may.zing!

Maybe we could make funnel cakes that are gluten free, sugar free and paleo. I wonder if this kind of magic actually exists?

Behold…
Funnel Cakes: A healthy version that is paleo friendly, gluten free and sugar free.
Healthy Funnel Cakes

Ingredients:
2 eggs
1 cup tapioca flour
2 tablespoons maple syrup (I used sugar free)
2 tablespoons avocado oil
Pinch of salt
Avocado oil or peanut oil for frying
1/4 cup sweetener

Directions:
Heat oil in a small sauce pan until it is about an inch deep (using a small sauce or fry pan will help conserve how much oil you pour in)

  • Mix 1 cup tapioca flour, eggs, syrup, 2 tablespoons avocado oil, and pinch of salt in a bowl
  • Stir until well combined
  • Next spoon the batter into a sandwich bag and once the oil is hot enough to fry, cut the tip of the sandwich bag – or use a small pitcher.
  • Drizzle the batter into the hot oil, overlapping, don’t keep it all in one spot. Make squiggles and curly cues as you drizzle)
  • Allow the underside to very lightly brown, around 1 minute, then use a fork or slotted spoon, flip the funnel cake over to brown the other side
  • Remove from the oil and place it on a paper towel lined plate
  • Take your 1/4 cup of sweetener and blend it under it turns into powder in your NutriBullet or blender.

Sprinkle with powdered sweetner, top with strawberries, blueberries….so good!

I did this on Facebook Live so you can see all the fun of me, hot oil, batter and magic white powder!
https://www.facebook.com/iamcarrieburrows/videos/10154151740557003/

Good And Bad Fats

Good and bad fats seem to confuse a lot of people. Not All Fats Are Created Equal.

Bottom line…you NEED fat in your diet, but you need the right kind of fat.

The problem is while we need fat, we get way too much of one type and not enough of the other and the food industry, once again has done its best to confuse us and keep us in track with the bad fats

In the mid 70s, government and scientific nutritional guidelines advocated for higher carb diets. Whole grains, breads, cereals…you know, all the foods that General Mills and Kellogg’s advocate for.

“High-carb, low-fat foods” became the norm.

When you take natural fats out of foods they lose their taste, so to combat no taste, sugar was added. Isn’t it funny when the obesity epidemic began, was about the same time high carb, low and no fat diets became the norm.

So what are the healthy and unhealthy fats?

Fat doesn’t make you fat, but even too much healthy fat can make slow you down.

Fat has direct impact on your blood circulation and your arteries. It’s linked to cholesterol and heart disease. Before the invention of trans fat, cholesterol and heart disease really weren’t an issue, so that is your first clue about which fat to avoid.

Here are the basics on good and bad fats.

SATURATED FAT (Mainly Healthy – too much unhealthy)

When fat became an enemy of good nutrition we were pretty much told to never eat fat that was solid at room temperature. Sorry butter, coconut oil, palm oil and a few other healthy solid fats.

Saturated fat has been linked to higher cholesterol levels but some evidence may support the foods that use solid fats are usually sugar dense as well. Pastries, deep-fried foods and doughs. Once again, sugar is in the mix.

Keep calories from saturated fat sources under 10%.

A note about room temperature…many saturated fats will turn to liquid in warm rooms.

TRANS FAT (Nothing good here at all)

This is a fat that has been transformed by the process of hydrogenation. Hydrogen is added to the fat molecules through a process involving heat and pressure. Throw in a little platinum or nickel and voila, trans fat. You want to completely avoid trans fats…these are truly the bad fats. They are also almost impossible to avoid in the North American diet.

Hydrogenation makes foods shelf stable longer. Don’t get fooled by “partially” hydrogenated…it still sucks for your health.

Processed foods.

Snack foods, such as chips, crackers, cookies, most margarine and salad dressings.

Foods made with shortening and partially hydrogenated oils.

If room temperature in your home is warm and your fats stay solid, you’re looking at trans fats.

UNSATURATED FAT (Healthy Fat)

Unsaturated fat is mostly in oils from plants. Olive, avocado. Unsaturated fat instead of saturated fat may help improve your cholesterol levels. (So does exercise).  Unsaturated fat is broken into two categories:

Monounsaturated: Avocado, nuts, some vegetable oils (as long as they aren’t hydrogenated or partially hydrogenated.

Polyunsaturated: Corn, sesame, safflower, sunflower oils, Omega 3s and Omega 6s

TOTAL FAT ON A FOOD LABEL

Total fat includes saturated, polyunsaturated, monounsaturated, and trans fat. Generally labels will break down the fats as Total Fat, Unsaturated Fat and Trans Fat…pay attention to all, but especially Trans fat.

You need to have fat in your diet for many reasons and fat is actually beneficial for removing bad fat. So don’t get worked up over “fat-free, low fat and half fat.” Pay attention more to the type of fat and where the fat comes from.

Here are my favorite healthy fat sources.


1. Avocados (and Avocado Oil)

Avocados are one of the healthiest fruits you can eat. They’re loaded with monounsaturated fats, which raise levels of good cholesterol while lowering the bad. They are also contain Vitamin E that boosts immunity and acts as an anti-aging nutrient for your skin.

I’ve replaced the use of Extra Virgin Olive Oil with Avocado Oil for cooking as its high smoke point of about 520 degrees and because it isn’t solid at room temperature, it’s a excellent to drizzle on salads or veggies.

2. Butter – Grass Fed or Ghee

Real butter from grass-fed sources is what you should reach for.

The omega-6 and omega-3 fatty acids found in butter help your brain function properly and improve skin health. More importantly, these two fatty acids are considered essential, meaning the body needs them but can’t produce them on its own; they must be derived from food sources.

Ghee, or clarified butter, is simmered to bring out butter’s naturally nutty flavor, leaving it with a high smoke point, making it ideal for cooking at high temperatures. Ghee benefits include being loaded in fat-soluble vitamins A, D and E which are all vitamins best absorbed with, fat. They are great at keeping your metabolism and digestion on track.

3. Coconut Oil

I use coconut oil for everything. I cook with it, use it in protein shakes, use it on my hair, my skin and even remove make up with it!

The fatty acids in Coconut Oil improve brain and memory function. Plus, the high amount of natural saturated fats in coconut oil mean that it increases good cholesterol and promotes heart health, while the antioxidants found in coconut oil make it an effective anti-inflammatory food and help reduce arthritis.

Just like Olive Oil, it can be found in extra virgin meaning it hasn’t gone through a deep refining process.

4. Extra Virgin Olive Oil

You can’t talk about healthy fats without mentioning Olive Oil. But, only extra virgin olive oil is the one to choose.

Part of the reason that I’ve shifted to Avocado Oil from Olive Oil is because it’s harder to find and trust EVOO.

A lot of the top manufactures realized that no one knows the difference between extra virgin, cold pressed olive oil and processed olive oil. So, to save a buck, they processed it, which means OO goes further. Some have been sued over the practice.

It’s also not great for cooking at high temperatures, but is awesome on veggies and salads.

5. Omega-3s

Omega 3s are considered essential because your body can’t make them. There are 3 types of them with the first two being found mainly in cold water fish (salmon, tuna, sardines) and the third comes from plant sources, mainly nuts.

The best omega-3 nuts to consume are walnuts while seeds with the most significant omega-3 nutrition include chia seeds and flaxseeds. Some of the vegetables highest in omega-3s include Brussels sprouts, kale, spinach and watercress.

Cholesterol…it’s been mentioned a few times in this email. Did you know that your body actually produces cholesterol? It’s something else that helps your bodies metabolism.

There are two types; LDL and HDL. The best way to remember how they effect your body is this;

L = Lousy
H = Happy

The best way to manage your LDL and HDL is through a healthy diet. The easiest way to change them is through…EXERCISE!

Yup…simple exercise naturally lowers LDL and raises HDL so get out and exercise people. It’s good for you!

Need an exercise to try?

Here is one of my workout videos that doesn’t require any weights, no special equipment or a gym.  Grab a bottle of water, a towel, a mat (Not needed) and just hit play.

This was a Facebook Live I did a while ago…30 minutes, great workout, anywhere, anytime.

Have an awesome day!

 

Quote Of The Day

~ Your previous failures are rarely your fault if you haven’t been given the right information. Once you’ve been given the right information you have a responsibility to yourself to never fail again.~

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This girl knows the difference between good and bad fats.

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