Category Archives: 28-Day Refresh

Rosemary Chickpea Patties Recipe

One of our favorite recipes from Week 3 of our 28-Day Refresh program is Rosemary Chickpea Patties.  Paired with Lemon-Roasted Tomatoes and a simple arugula salad, this meal is versatile enough to be enjoyed for breakfast, lunch, or dinner!

Rosemary Chickpea Patties.  Lemon-Roasted Tomatoes.  Arugula Salad

Download the recipe HERE.

Planks + Pushups with TDM Newport Beach

The truth is….I eat pretty well most of the time (it’s an obvious perk of running this business).  So while the 28-Day Refresh has been great, it’s nice to challenge myself beyond my comfort zone.  This month I set a personal goal to shake up my exercise routine.  Long hours in the kitchen, days spent sitting at a desk, and the stress of being BUSY-BUSY-BUSY can all take their toll.

Dailey Method ClassMegan and I took a class at the Dailey Method in Newport Beach last weekend.  We love the location (right near Fashion Island) because it’s close to our kitchen — and the view of the ocean out the window doesn’t hurt either!  We asked Taryn Fishermann, owner of TDM Newport Beach for a few tips for keeping our bodies strong on the days we cant make it to the gym or a class.  Check out her video and learn about keeping yourself in proper form doing planks and pushups at home…and then drop and give me 20!

Planks + Pushups from Taryn Fischermann on Vimeo.

Turkey-Stuffed Portobellos Recipe

Week 1 of our 28-Day Refresh is in full swing.  If you’re looking for some healthy recipe inspiration, try our Turkey-Stuffed Portobellos.  Topped with a refreshing tomato-basil checca, this one is sure to please!

turkey stuffed portobello with tomato checca / sautéed green beans / simple salad

Download the recipe HERE.

If you’re looking for more healthy recipe inspiration, it’s not too late to join our program.  Click to learn more, and enter your email to join our 28-Day Refresh mailing list.

chai-spiced chicken / sweet potato mash / citrus salad

Contents of your meal kit:

chicken
sweet potato
chai tea
clementine
citrus vinaigrette base
spiced coconut milk
garden mix

Equipment needed: saucepan with lid, salad bowl, nonstick skillet

Finishing steps:

  1. Cut sweet potato into bite-sized chunks, place in a saucepan and cover with water. Cover and bring to a boil over high heat. Once boiling, cook for 8-10 minutes, or until fork tender, reducing heat as necessary.
  2. Meanwhile, cut open the tea bag and sprinkle tea, salt & pepper on both sides of chicken. Peel the clementine and divide into segments for the salad. Pour vinaigrette base into the bottom of your salad bowl and add an equal amount of olive oil. Whisk or mix with a fork to combine. Set everything aside.
  3. When potatoes are tender, drain off water, and mash with a potato masher or a fork in the pan. Season with salt & pepper, and a drizzle of olive oil. Stir to combine, cover to keep warm, and set aside.
  4. Heat a small amount of oil in a nonstick skillet over med-high heat. When skillet is hot, add chicken and cook 5 minutes per side. Transfer to a plate and keep warm. Add spiced coconut milk and an equal amount of water to the same pan. Bring to a boil and reduce sauce slightly before removing from heat.
  5. To finish your salad, toss your greens and clementine segments gently with the dressing and season with salt & pepper.
  6. Slice chicken and divide between plates along with sweet potato mash. Top with coconut pan sauce. Enjoy salad on the side.

Notes: Who would have thought that tea straight from the bag would be so delicious on meat!?

chai-spiced pork / sweet potato mash / citrus salad

chai-spiced pork / sweet potato mash / citrus salad

Contents of your meal kit:

pork loin
sweet potato
chai tea
clementine
citrus vinaigrette base
spiced coconut milk
garden mix

Equipment needed: saucepan with lid, salad bowl, nonstick skillet

Finishing steps:

  1. Cut sweet potato into bite-sized chunks, place in a saucepan and cover with water. Cover and bring to a boil over high heat. Once boiling, cook for 8-10 minutes, or until fork tender, reducing heat as necessary.
  2. Meanwhile, cut open the tea bag and sprinkle tea, salt & pepper on both sides of pork. Peel the clementine and divide into segments for the salad. Pour vinaigrette base into the bottom of your salad bowl and add an equal amount of olive oil. Whisk or mix with a fork to combine. Set everything aside.
  3. When potatoes are tender, drain off water, and mash with a potato masher or a fork in the pan. Season with salt & pepper, and a drizzle of olive oil. Stir to combine, cover to keep warm, and set aside.
  4. Heat a small amount of oil in a nonstick skillet over med-high heat. When skillet is hot, add pork and cook 2-3 minutes per side. Transfer to a cutting board and allow to rest. Add spiced coconut milk and an equal amount of water to the same pan. Bring to a boil and reduce sauce slightly before removing from heat.
  5. To finish your salad, toss your greens and clementine segments gently with the dressing and season with salt & pepper.
  6. Slice pork and divide between plates along with sweet potato mash. Top with coconut pan sauce. Enjoy salad on the side.

Notes: Who would have thought that tea straight from the bag would be so delicious on meat!?

chicken & butternut squash stew / salad with red wine vinaigrette

chicken & butternut squash stew / salad with red wine vinaigrette

Contents of your meal kit:

chicken thighs
butternut squash
carrot & onion mix
spice mix
tomatoes
red wine vinaigrette base
garden greens

Equipment needed: medium or large saucepan with lid, salad bowl

Finishing steps:

  1. Heat enough oil to cover the bottom of a medium or large saucepan over medium heat. Season both sides of chicken thighs with salt & pepper. Sear 1-2 minutes per side then transfer to a plate.
  2. Add butternut squash and carrot & onion mix to the hot saucepan. Sauté 3-5 minutes, stirring frequently. Add spice mix and sauté an additional 30 seconds or so. Season with a little salt & pepper.
  3. Add tomatoes to the saucepan, stir frequently and cook until tomatoes have softened and no longer have shape, about 5 minutes. Add water (see note). Bring to a simmer, add chicken thighs to the saucepan, reduce heat to low, cover and cook 15 minutes or until squash is completely tender and chicken is cooked through. Season with additional salt & pepper to taste if needed.
  4. Pour vinaigrette base into the bottom of your salad bowl and add an equal amount of oil. Whisk or mix with a fork to combine. If this looks like too much dressing, remove some before adding the greens. Season with salt & pepper and gently toss to combine.

Notes: When recipe calls for water use 1 cup for 2 portions, 2 cups for 4 portions and 3 cups for 6 portions

butternut squash stew / salad with red wine vinaigrette

butternut squash stew / salad with red wine vinaigrette

Contents of your meal kit:

butternut squash
carrot & onion mix
spice mix
tomatoes
red wine vinaigrette base
garden greens

Equipment needed: medium or large saucepan with lid, salad bowl

Finishing steps:

  1. Heat enough oil to cover the bottom of a medium or large saucepan over medium heat. Add butternut squash and carrot & onion mix. Sauté 3-5 minutes, stirring frequently.
  2. Add spice mix to the saucepan and sauté an additional 30 seconds or so. Season with a little salt & pepper.
  3. Add tomatoes to the saucepan, stir frequently and cook until tomatoes have softened and no longer have shape, about 5 minutes. Add water (see note).
  4. Bring to a simmer, reduce heat to low, cover and cook 15 minutes or until squash is completely tender. Season with additional salt & pepper to taste if needed.
  5. Pour vinaigrette base into the bottom of your salad bowl and add an equal amount of oil. Whisk or mix with a fork to combine. If this looks like too much dressing, remove some before adding the greens. Season with salt & pepper and gently toss to combine.

Notes: When recipe calls for water use 1 cup for 2 portions, 2 cups for 4 portions and 3 cups for 6 portions

Fresh Start 2015

Spoon & Skillet 28-Day RefreshFrom time-to-time we all tend to forget about what our bodies are truly nourished by.   Whether we’ve been distracted by a hectic schedule, an indulgent vacation, or a busy holiday season, a simple program for getting back on track is in order.

Back by popular demand…the Spoon & Skillet 28-Day Refresh — a FREE program designed to help you learn how to customize your diet and feel your best.  4 weeks of mindful eating give you the chance to reconnect to your food, your body, and your mind. Learn what your body thrives on (and what it doesn’t!).

The 28-Day Refresh isn’t a crash diet or a weight loss plan — it’s a path to refocusing on what nourishes you.  We start with emphasizing fresh, whole foods, avoiding processed items, and eliminating common food allergies and toxins.   You’ll then reintroduce them slowly, taking care to watch how your body reacts.   This gives you a chance to connect with how each food makes you feel. Every body is different, so why should we all adhere to the same nutritional guidelines?  This program will help YOU determine what’s best for YOU.  Here’s how it works:

Week 1: Eliminate grains, dairy, legumes, alcohol, and refined sugar
Week 2: Reintroduce gluten-free grains
Week 3: Reintroduce legumes
Week 4: Reintroduce dairy

You may be wondering, what can I eat?  Well, plenty of fresh fruit & vegetables, meat & seafood, eggs, nuts, GUACAMOLE!!  If that’s still not convincing you, then just remember it’s only a month and our team is here to help.  Each week we’ll provide you with recipes, and clean eating tips to keep you on track.

Customers will receive “Refresh-friendly” meal kits to provide nutritional variety and help make the process easier.  If you haven’t signed up for the Spoon & Skillet meal delivery service it’s a great opportunity to take advantage of our introductory offer, or simply follow along using the recipes and tips provided.

 

To sign-up for the 28-Day Refresh simply fill out the form below.  As always, thank you for your continued support of our business, and please let us know if you have any questions!

 

3 Energizing Yoga Poses

Before anything else…CONGRATULATIONS! You’re almost done with the 28-Day Refresh! And we are hoping that you’ve noticed some differences. It’s great when your clothes start to feel a little looser, but where I noticed the biggest change was in my energy levels – they got a huge bump! To celebrate that, here are 3 energizing yoga poses that you can channel that energy into, and maybe boost it even more. Or if you’re looking for a full sequence of poses to flow through, check out this video from yogi Jason Crandell.

Utkatasana (Chair Pose)

Description: Beginning from standing with feet together, bend deeply into knees and reach arms upward. Squeeze thighs together and shift your weight to your heels so that you can just see your toes. Reach your tail bone down and activate your lower abdominals to straighten out your lower spine, and pull your heart up.
Benefits:
* Stretches the chest and shoulders
* Strengthens the legs, back, and ankles
* Stimulates the heart and diaphragm
* Reduces flat feet
Link: http://www.yogajournal.com/pose/chair-pose/

Adho Mukha Svanasana (Downward Facing Dog)

Description: Beginning on all fours, place the hands under the shoulders and knees under the hips, Curl the toes down under and lift the hips towards the sky as the legs straighten. Encourage your heels to come down to the earth, pressing firmly into the palms. Reach the tail bone up to the sky, and press your chest towards your thighs. Engage your triceps and work on spinning your upper arms in towards your face.
Benefits:
* Strengthens the legs and arms
* Improves digestion
* Stretches the hamstrings, calves, and shoulders
* Helps relieve headaches, insomnia, back pain, fatigue, and the symptoms of menopause
* Energizes the body
* Calms the mind while relieving mild depression and stress
* Therapeutis for asthma, flat feet, sciatica, high blood pressure, and sinusitis
Link: http://www.yogajournal.com/pose/downward-facing-dog/

Vrksasana (Tree Pose)

Description: From standing, find a spot 5-6 feet in front of you that’s not moving to focus your gaze, and place the right foot so that the right heel rests on the left ankle (like a kick stand). Press the ball of the right foot into the floor, and externally rotate your knee to the right. To take it a step further, raise the right foot to the calf, pressing the foot into the calf, calf into the foot. To take it even deeper, take your right foot up to your left inner thigh, using your hands to help you get it there. Press the foot firmly into the thigh, and the thigh into the foot. In any of these 3 variations, keep the hip of your standing leg activated, pulling it in and up, and extend your spine up. Root your standing foot into the ground, spreading your toes wide, while you focus on opening your right knee out further. Keep your hands palms together at heart center, or raise them up to the sky, with your gaze following. Take a few breaths, then release your foot down and switch sides.
Benefits:
* Strengthens and tones the muscles of the legs, spine, arms, and abdominals
* Improves a sense of balance
* Improves concentration
* Relieves sciatica
Link: http://www.yogajournal.com/pose/tree-pose/

The Essential Chicken Salad Strategy

We’re at it with those darn formulas again…just can’t resist!  Chicken Salad is a lunch time winner, and we’re feelin’ it this week.  Wrap it up in lettuce cups, scoop on top of mixed greens, serve it in a bell pepper, or whatever “vehicle” suits your mood.  Sometimes, that means just a fork.

Similar to our basic salad strategy, and that equation for satisfying grain salads, here’s a yet another flexible formula for a chicken salad that takes advantage of whatever you’ve got hanging around in the fridge.

chicken + dressing + vegetables + sweet + crunch

  • Chicken – This one feels obvious…but there are a few options here.  Go with grilled, diced, shredded, poached, breasts, thighs, marinated, plain…or even (gasp!) turkey.
  • Dressing – Something creamy always feels right in a salad like this, but use whatever suits your taste.  Yogurt, leftover salad dressings, a quick vinaigrette, even peanut sauce.
  • Crunch – Add some crunch with crisp veggies, toasted nuts, or even fruit.   Change it up to mix and match with the rest of the ingredients or just use up what you have hanging around in the crisper drawer.
  • Sweet – This component could come from the addition of some dried fruit, a honey-sweetened dressing, or firm fresh fruit like mangoes and grapes.

Here are some of our favorite combos:

  • shredded chicken // yogurt-tahini dressing // celery & toasted almonds // grapes
  • diced chicken // honey-mustard // red onion & toasted pecan // apple
  • chicken // curry-yogurt dressing // green onion, chopped broccoli & toasted cashew // raisin
  • grilled chicken // sesame-ginger dressing // bell pepper & sesame seeds // orange segments