Easy Oil-Free Hot Wings

Hot wings might possibly be may favorite food.  Fried, baked, grilled, boneless, or traditional, I eat them all.  They aren’t the healthiest thing to shove down your throat but they’re so darn irresistible.   They are definitely my comfort food of choice when I’m stressed out.  So, I had to figure out a healthier option because I’m not giving them up. 

These hot wings are so flavorful and this recipe uses minimal ingredients.  I mixed two ingredients that I love to make the sauce and then I seasoned the wings.  I made them in the oven under the broiler.  It took less than 30 minutes.  You must give them a shot.  

Hot Wings

When are they good to make?  Any time!  Of course I’m biased, but they’d be great for parties, especially Super Bowl parties.  Hot wings are a staple food that belongs in most get togethers.  You can’t throw a Super Bowl party without hot wings.  Facts! 

hot wings

Fun fact, I love spicy food and I looooooove sriracha sauce.  That mess is good on everything.  It’s like hot sauce with a kick.  So why not mix it with a little honey to make something amazing?  

You can easily season your wings anyway you want, but try putting them under the broiler if you don’t want to light up your grill.  Use parchment paper to prevent them from sticking to the pan.  Also, the parchment paper prevents you from having to use any type of oil.  The great thing about parchment paper is that you can throw it away.  Easy clean up!!

hot wings

We all hate the clean up after cooking so any little short cut deserves a celebration.  So lets happy dance for the wings and another dance for the clean up.  There’s no reason not to try this easy, healthier spin on traditional hot wings. 

Make practical choices for a healthier lifestyle.  

Tiffany Rebekah

Check out my article on eating real food and look for me on pinterest.  

Honey Sriracha Hot Wings
Serves 2
Oil-Free Hot Wings
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Prep Time
5 min
Cook Time
25 min
Total Time
30 min
Prep Time
5 min
Cook Time
25 min
Total Time
30 min
186 calories
7 g
66 g
7 g
24 g
2 g
93 g
786 g
6 g
0 g
3 g
Nutrition Facts
Serving Size
93g
Servings
2
Amount Per Serving
Calories 186
Calories from Fat 59
% Daily Value *
Total Fat 7g
10%
Saturated Fat 2g
9%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 2g
Cholesterol 66mg
22%
Sodium 786mg
33%
Total Carbohydrates 7g
2%
Dietary Fiber 1g
2%
Sugars 6g
Protein 24g
Vitamin A
9%
Vitamin C
7%
Calcium
2%
Iron
6%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 12 chicken wings
  2. 1 table spoon honey
  3. 2 table spoon Sriracha Chili Sauce
  4. 1 teaspoon red pepper
  5. 1 teaspoon black pepper
  6. 1/2 teaspoon salt
Instructions
  1. Add seasoning to wings. You can adjust to your taste.
  2. Place the wings on a baking sheet spread a part and bake for on 400 degrees for 15 minutes.
  3. While the wings bake, mix the honey and sriracha sauce together.
  4. Remove the wings from the oven and drain the grease.
  5. Toss the wings and the mix until they covered.
  6. Place the wings back on the baking sheet with parchment paper.
  7. Turn the oven to broil and back on each side for an additional 7 minutes.
Notes
  1. Leave wings under the broiler to make them crispier.
beta
calories
186
fat
7g
protein
24g
carbs
7g
more
Tiffany Rebekah Lifestyle http://www.tiffanyrebekahlifestyle.com/

Fruit Chips (Pear & Kiwi)

Kiwi Chips

Dried fruit tastes just like candy.  So much so, that I question the health benefits when I eat it.  Here, I made Kiwi and Pear chips.  The process is super easy and all you need is a food dehydrator and a slicer.  It only takes a few minutes to slice your fruit and about 7 hours to dry it. 

Benefits to dehydrating

  1. Easy – Pick a fruit or veggie, slice it and throw it on your racks.
  2. Healthy – Preserve more nutrients.  Vitamins and nutrients deteriorate when during the cooking process.
  3. Preservation – Do you like to buy in bulk?  Well if so, you can dehydrate your food and save money.  Dehydrated fruits and veggies can last for years in a dry sealed container.  
  4. Convenient – Grabbing dehydrated food is a great option for those on the go.  
  5. The possibilities are endless.  Try using dehydrated fruit in the following: 
    • Yogurt or parfaits
    • Oatmeal or cereal
    • Use on salads
    • Sauces
    • Granola Mixes
    • Smoothies

Kiwi Chips

Kiwi Chips

Kiwi Chips

Kiwi Chips

Kiwi Chips

In the mist of dehydrating kiwi, I decided to add a pear into the mix because I had extra room left in the dehydrator.  I’m a natural saver, so I hate running the dehydrator with empty racks.  

Kiwi Chips

So I was really excited about my pear chips until I cut into it.  Why you ask?  After I cut into it, I found it rotting from the inside.  You never know what you’ll get when you buy fresh fruit.  These were fairly new so this was definitely a surprise.  

Kiwi Chips

As I’ve stated many times, I hate waste.  I didn’t let a little rot stop me.  I just cut around that bad boy and kept it pushing.  When you’re dehydrating, obviously you don’t want to use rotting fruit.  So just make sure you’re fruit is fresh before you attempt to dry it.  

Kiwi Chips

Try using spice on your fruit when dehydrating.  Here I sprinkled a little cinnamon on one side.  Don’t worry about seasoning both sides because during the dehydration process, the flavor and sugar condenses.  

Look how yummy these look.  Try dehydrating fruit.  It’s a great alternative for healthy snackers.  I’m all about unprocessed, homemade and all natural food.  

Make practical changes for a healthier lifestyle.

 

Check out my article on eating real food and find me on Pinterest.  

Tiffany Rebekah

Stuffed Chicken

Spinach & Mozzarella Stuffed Chicken

Stuffed Chicken

You’re looking at fresh spinach and mozzarella stuffed chicken wrapped in meat candy (aka bacon).  Chicken bores easily, so why not dress it up and make it a little fancy?  I served this with roasted potatoes and steamed broccoli.  The entire meal took about 40 minutes to make.  Check it out below.  

Stuffed ChickenRoasting potatoes are easy.  First cut four large potatoes into cubes and let them soak for about 30 minutes.  Skip peeling them and benefit from the skin’s nutrients.  Then drain them and add them to a roasting pan.  Drizzle with coconut oil and season with your favorite spices.  I used parsley, sea salt, pepper, red pepper, and oregano.  Bake for 30 minutes at 400 degrees.  You want them soft and golden.  
Stuffed Chicken

Stuffed Chicken

Two large chicken breast and 4 pieces of bacon will feed 3 to 4 people.  Using a long sharp knife cut a deep pocket into the middle of the chicken.  Try to make the pocket as wide as possible.  Then stuff the chicken with the spinach and mozzarella alternating each layer.  Repeat that process until the chicken is stuffed to the top.  

Stuffed Chicken

Are you rinsing your chicken?  If so STOP.  Rinsing your meat does more harm than good.  Here’s why.  When you wash your chicken in your sink, dangerous bacteria spreads to surrounding areas like your faucet handles and counter tops, which can make you and your family sick.  

When you cook your chicken, the heat (165 degrees) kills off all harmful bacteria so it doesn’t make a difference if your chicken has been rinsed or not.  Don’t take the chance of splashing harmful bacteria around your kitchen for no reason.  Stuffed Chicken

After you’ve stuffed the chicken, wrap it with bacon until most of it is covered.  I used two slices for each chicken breast.  

Next season your meat.  I used a pinch of salt, a few shakes of oregano and a generous portion of black and red pepper.  Then place your chicken on the grill and let it cook for approximately 10-12 minutes on each side.  The middle temperature should read 165 degrees.

Stuffed Chicken

Stuffed Chicken
Stuffed Chicken

Remove your meat from the grill and let it settle for 5 minutes.  After that, slice your meat and serve.  Warning!  Your chicken may not make it to the plate after you watch the mozzarella ooze from the center.  It’ll be so tempting to start tasting before you make to the table.

If you’re not into pork bacon, substitute it with turkey bacon.  It’s not something I’d do, but it’s an option.  I love my bacon.  

Stuffed Chicken

Enjoy!

Make practical changes for a healthier lifestyle.  

Tiffany Rebekah

Find me on Pinterest and check out my article on eating real food.  

Easy Apple Chips

Apple Chips

Homemade Apple Chips

Here’s a healthy snack alternative that’ll satisfy your cravings and help you through those hectic days.  Apple chips aren’t a new idea, they’re just not on many people’s radar.  I can honestly say, these have saved me from some disastrous snacking on my non-stop days.  

Apple chips are easily found in most health food stores.  Why not save some money and make them yourself?  I used a food dehydrator, but you can make them in your oven too.  You’ll only need apples, lemon juice and your favorite spices.  

Apple Chips

Apple Chips

First wash your fruit and squeeze about 1/2 cup of fresh lemon juice and set it to the side.  Then slice your apples.  The thinner you slice them, the crisper they’ll be.  I use a cheap slicer from Walmart for most of my slicing needs.

Apple Chips

IMPORTANT STEP

After you’ve sliced your apples immediately brush or dip them in your lemon juice.  The lemon juice prevents your apples from turning brown.  Lemons have so many benefits and here we’re using the citric acid from the lemons as a natural preservative.  
Apple Chips

IMG_1762

After you’ve applied the lemon juice to your apples, spread them out on your food dehydrator trays.  Set the temperature to 135 degrees and let them dehydrate for 6 to 7 hours.  Check on them around the 6 hour mark to see if they’re dry.  If not, keep checking them every 30 minutes for moisture.  If they feel moist they’re not done.  

Apple Chips

Apple Chips

To make them in the over, spread them out on a cookie sheet and set your oven to 200 degrees.  Let them bake for 2.5 to 3 hours.  Rotate your cookie sheets every 30 minutes to insure even baking.  You can skip this step if you have a convection oven. 

I prefer using a dehydrator over an oven for several reasons.

  1. It’s more energy-efficient
  2. Your food will dry evenly
  3. You’ll persevere more natural food enzymes (important for raw foodies)

Food dehydrators start $40 and up.  I bought my dehydrator from Bed Bath & Beyond with a 20% off coupon.  

Apple Chips

Apple Chips

When I’m working long hours, I carry apple chips with me to snack on during the day.  They’re all natural and surprisingly sweet.  Sprinkle a little cinnamon or nutmeg on them to spice them up.  I enjoy my apple chips spiced or plain.

Obviously, these are way healthier than snacking on processed chips or sugary cookies.  So save your guilt for something worth it like brownies or cheesecake.  Or better yet, a brownie cheesecake with raspberry topping!   

If you opt to buy them, I wouldn’t blame you.  Just read the ingredients before your purchase.  If there’s any other ingredient besides apples and maybe an acid, DON’T buy them.  Remember the goal is to eat minimally processed food.

Make practical choices for a healthier lifestyle.

Tiffany Rebekah

Follow me on Pinterest and check out my article on eating real food

Apple Chips

 

Homemade Apple Chips
Serves 4
Healthy snack alternative
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Prep Time
10 min
Cook Time
7 hr
Prep Time
10 min
Cook Time
7 hr
101 calories
27 g
0 g
0 g
1 g
0 g
213 g
8 g
20 g
0 g
0 g
Nutrition Facts
Serving Size
213g
Servings
4
Amount Per Serving
Calories 101
Calories from Fat 3
% Daily Value *
Total Fat 0g
1%
Saturated Fat 0g
0%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 0g
Cholesterol 0mg
0%
Sodium 8mg
0%
Total Carbohydrates 27g
9%
Dietary Fiber 4g
18%
Sugars 20g
Protein 1g
Vitamin A
2%
Vitamin C
27%
Calcium
1%
Iron
1%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 4 medium apples
  2. .5 c lemon juice
Instructions
  1. Slice the apples
  2. Immediately brush with lemon juice
  3. Place them in the food dehydrator
  4. Set the temperature to 135 degrees and dehydrated for 6 to 7 hours
beta
calories
101
fat
0g
protein
1g
carbs
27g
more
Adapted from Tiffany Rebekah Lifestyle
Tiffany Rebekah Lifestyle http://www.tiffanyrebekahlifestyle.com/

Vegan Protein Cookies

Protein Cookies

Are you looking for portable healthy snacks to carry around during the day?  Well this vegan protein cookie may fit the bill.  It’s a good mix of healthy fat, protein, and complex carbohydrates.  The cookie is extremely dense and you’ll only need one to tie you over until your next meal.  

I’m a pre-med student working as a medical scribe in the ER.  I put in long 9 to 10 your shifts often times not taking a break.  The ER never slows down long enough for me to actually sit down and eat.  So, I need a snack that I can throw down my throat and keep it moving.  

Making the cookies were easy.  I used rolled oats, coconut oil, almonds, chia seeds, flax seeds, and dates for sweetness.

Protein Cookies

I start with making almond butter.  Make sure you roast the almonds first.  It makes the process so much easier.  To roast them, just place the nuts on a cookie sheet and bake in the oven for 8 minutes at 400 degrees.  

Protein Cookies

Then, put them in your food processor with coconut oil and turn it on high.  It takes about 8 to 9 minutes for the butter to form.  But once it’s made, you have a creamy spread that you can use on almost anything.  If I’m just using the almond butter for spreads, I flavor it with cinnamon, allspice, cayenne pepper, salt and a little honey.  

Protein Cookies

Next, I roast the rolled oats and dates for another 8 minutes.  I think roasting everything brings out the flavors.  

Protein Cookies

Then, I just add the rolled oats and the dates to the food processor and pulse everything together until I get a dough like consistency.  If your mixture ends up looking dry, add 1/2 cup of water.  

Protein Cookies

Next, use a spoon to scoop out the dough and form a cookie.  Bake and enjoy.  The recipe below makes 24 cookies.  

Protein Cookies

Protein Cookies

If you don’t have time to eat like me, have two protein cookies.  The flax and chia seeds will expand in your stomach making you feel full longer.  The cookies are loaded with fiber so make sure you drink plenty of water throughout the day or you may end up constipated.  (Just keeping it real) 😉

Make practical changes for a healthier lifestyle.

Enjoy!

Tiffany Rebekah

Follow me on Pinterest and check out my article eating real food

Vegan Protein Cookies
Serves 24
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Prep Time
30 min
Cook Time
10 min
Total Time
40 min
Prep Time
30 min
Cook Time
10 min
Total Time
40 min
155 calories
14 g
0 g
10 g
5 g
2 g
32 g
52 g
5 g
0 g
7 g
Nutrition Facts
Serving Size
32g
Servings
24
Amount Per Serving
Calories 155
Calories from Fat 84
% Daily Value *
Total Fat 10g
15%
Saturated Fat 2g
9%
Trans Fat 0g
Polyunsaturated Fat 3g
Monounsaturated Fat 4g
Cholesterol 0mg
0%
Sodium 52mg
2%
Total Carbohydrates 14g
5%
Dietary Fiber 4g
18%
Sugars 5g
Protein 5g
Vitamin A
0%
Vitamin C
0%
Calcium
7%
Iron
7%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 2 c rolled oats
  2. 2 c almonds
  3. 1 c dates
  4. 1/2 c flax seeds
  5. 1/2 c chia seeds
  6. 2 tbs coconut oil
  7. 1 tsp allspice
  8. 1 tsp cinnamon
  9. 1/2 tsp salt
Instructions
  1. Bake the almonds on a cookie sheet for 8 minutes at 400 degrees
  2. Once cooled, add them into the food processor with the coconut oil and spices
  3. Mix for 8 minutes or so until you see the butter form and you reach your desired creaminess
  4. While that's mixing add your rolled oats and dates to the oven and bake for 8 minutes at 400 degrees
  5. Once cooled, add that to your batter and pulse your food processor until you have a dough like consistency.
  6. Form you cookies on the cookie sheet and bake for another 8 minutes.
  7. Cool an serve
Notes
  1. Taste your dough before you put them in the oven, if you desire more sweetness add a table spoon of honey or maple syrup.
beta
calories
155
fat
10g
protein
5g
carbs
14g
more
Adapted from Tiffany Rebekah Lifestyle
Tiffany Rebekah Lifestyle http://www.tiffanyrebekahlifestyle.com/
Tropical Sausage and Potatoes

Tropical Style Sausage and Potatoes

Tropical Sausage and Potatoes

Feast upon a hearty meal made of tropical salsa, sausage, and potatoes.  Make plenty because it taste better the second day.  This meal is so delicious, that you’ll catch your pickiest eater licking the sweet and savory juices off their plate.  

Made in one pan with simple ingredients, this dish takes less that 30 minutes.  You’ll need sausage, potatoes, garlic, and a tropical salsa.  I used my peach mango salsa.  You can find that recipe here.  However, any salsa that contains fruit will work well.

Tropical Sausage and Potatoes

I used Kiolbassia sausage from Costco.  I think these are some of the best tasting sausages around.  Truthfully almost any type will taste great because the recipe is fool-proof.  If you don’t eat beef or pork, substitute it with turkey or chicken sausage.  Just look for a sausage that doesn’t contain added nitrates and is minimally processed.  

Tropical Sausage and Potatoes

I used brown russet potatoes here, but any type of white potato will do.  Now that I think about it, sweet potatoes may taste great as well.  I’ll have to try that later.  

I prefer to slice the potatoes like thick chips or in cubes.  Either shape will do.  Just make sure, they are not cut too thick.  The thicker they’re cut, the longer the potatos will take to cook. I recommend soaking your potatoes for 15 to 20 minutes to remove the excess starch.

Tropical Sausage and Potatoes

First, you’ll sauté your potatoes with 1 table-spoon of coconut oil.  Then you’ll slice your sausages about 2 to 3 cm thick and add them to your skillet.  Next, mince the garlic into your pan.  I believe garlic belongs in every dish, the more the better.  

Once you let your sausage brown slightly, add your salsa and let it cook for another five minutes or so.

Tropical Sausage and Potatoes
Tropical Sausage and Potatoes

Tropical Sausage and Potatoes

Next, grab your plates and prepare to feast.  After you’ve plated your tropical sausage and potatoes garnish it with some parsley and voila!  You’ll have a healthier meal prepared at home in less than 30 minutes.  

If you don’t have salsa already prepared, you can make it in less than five minutes using my recipe while the potatoes cook.

Tropical Sausage and Potatoes

Triple the batch and freeze the excess for a quick pre-made frozen meal.  It will taste just as fresh and even better reheated.  

Make practical changes for healthier lifestyle.

Enjoy!

Tiffany Rebekah

Follow me on Pinterest and check out my article on eating real food.  

Tropical Sausage and Potatoes

Tropical Sausage And Potatoes
Serves 4
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Prep Time
20 min
Cook Time
25 min
Total Time
45 min
Prep Time
20 min
Cook Time
25 min
Total Time
45 min
406 calories
43 g
46 g
20 g
16 g
9 g
340 g
1064 g
3 g
1 g
8 g
Nutrition Facts
Serving Size
340g
Servings
4
Amount Per Serving
Calories 406
Calories from Fat 175
% Daily Value *
Total Fat 20g
30%
Saturated Fat 9g
46%
Trans Fat 1g
Polyunsaturated Fat 1g
Monounsaturated Fat 7g
Cholesterol 46mg
15%
Sodium 1064mg
44%
Total Carbohydrates 43g
14%
Dietary Fiber 4g
16%
Sugars 3g
Protein 16g
Vitamin A
5%
Vitamin C
23%
Calcium
6%
Iron
17%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 8 oz Beef Sausage (Kiolbassas Roasted Garlic)
  2. 4 Medium Potatoes
  3. 1 Garlic Clove
  4. 1 c Peach Mango Salsa
  5. 1 tbs Coconut Oil
  6. 1/2 tsp Salt
  7. 1 tsp Pepper
  8. 1/2 tsp Parsley (for garnish)
Instructions
  1. Slice 4 medium potatoes and soak in cold water for 20 to 30 minutes
  2. Rinse the potatoes and sauté them in a skillet with the coconut oil for 10 minutes
  3. Slice the sausage 2 to 3 cm thick and add it into the pan with the garlic
  4. Let everything sauté for 5 minutes and then add the salsa
  5. Mix and let everything cook for another 10 minutes and serve.
beta
calories
406
fat
20g
protein
16g
carbs
43g
more
Adapted from Tiffany Rebekah Lifestyle
Tiffany Rebekah Lifestyle http://www.tiffanyrebekahlifestyle.com/
Peach Mango Salsa

Peach Mango Salsa

Peach Mango Salsa

Once you start making your own salsa, you’ll never want that store-bought stuff again.  Why eat additives and preservatives if you don’t have to?  I originally made this salsa for a burger and it was so great I felt it deserved its own post.  

Here’s how I whipped up this peach mango salsa.  I started with a mango, peach, red onion, green bell pepper, jalapeño, tomato, and a lime. 

Peach Mango Salsa

This salsa can be made by using the ingredients fresh or by roasting them first.  For a fresh crunchy texture use the ingredients raw.   You’ll spend more time peeling the mango, than mixing the salsa together.  If you’re looking for a sweet and savory taste, roast your ingredients.  

This particular time, I wanted the sweet and savory taste.  So, after I roasted the ingredients (excluding the lime), I added everything to the food processor.  Then I squeezed in the lime juice, added a few shakes of salt and pepper, and pulsed to my desired consistency.  

Peach Mango Salsa

After a few quick pulses, you’re done.  Easy peasy!  Grab some chips, or use the salsa for another recipe.  Peach mango salsa taste great on burgers or in my tropical sausage and potatoes.  Check out those recipes.  

Peach Mango Salsa

You can also eat it by its self like my friend Kirsten.  She ate it as a fruit salad, lol.  You won’t regret making your own salsa.  

Make practical changes for a healthier lifestyle.

Tiffany Rebekah

Find me on Pinterest and check out my article on eating real food

Peach Mango Salsa
Serves 4
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Prep Time
5 min
Total Time
5 min
Prep Time
5 min
Total Time
5 min
33 calories
7 g
0 g
0 g
1 g
0 g
144 g
155 g
4 g
0 g
0 g
Nutrition Facts
Serving Size
144g
Servings
4
Amount Per Serving
Calories 33
Calories from Fat 3
% Daily Value *
Total Fat 0g
0%
Saturated Fat 0g
0%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 0g
Cholesterol 0mg
0%
Sodium 155mg
6%
Total Carbohydrates 7g
2%
Dietary Fiber 2g
8%
Sugars 4g
Protein 1g
Vitamin A
34%
Vitamin C
87%
Calcium
2%
Iron
2%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1Mango
  2. 1Peach
  3. 1Green Bell Pepper
  4. 1Jalapeño
  5. 3 Vine Tomatoes
  6. 1/2 Red Onion
  7. 2 tbs Lime Juice (Freshly Squeezed)
  8. 1/4 tsp salt
  9. 1/4 tsp pepper
Instructions
  1. Peel the mango and cut it into chunks
  2. Remove the pit from the peach and cut it into chunks
  3. Chop the remainder of the veggies into large pieces
  4. Add everything to a grill or in the oven under the broiler for about 10 minutes
  5. Once everything is lightly charred, remove and let it cool
  6. Once it's cooled, add it to a food processor and pulse until your desired consistency.
beta
calories
33
fat
0g
protein
1g
carbs
7g
more
Adapted from Tiffany Rebekah Lifestyle
Tiffany Rebekah Lifestyle http://www.tiffanyrebekahlifestyle.com/
Peach Mango Salsa Burger

Grilled Peach Mango Salsa Burger

Peach Mango Salsa Burger

Are you ready for this?  You’re looking at a grilled peach mango salsa burger.  After one bite of this, you WILL be thanking me.  I’m sure of it and you’re welcome! 😊

Resting on a bed of mixed greens, this burger is topped with a creamy avocado spread, warm peach and mango salsa and finished with crumbled blue cheese.  YES, blue cheese!! The burger accompanied a side of baked sweet potato fries.  

Let’s start with the super simple salsa.  First, I roasted the veggies in the oven using the broiler setting.  While the veggies were roasting, I added the peach and mango to the indoor grill.  You can add everything to the broiler to make things simple.  

Peach Mango Salsa Burger

Peach Mango Salsa Burger

After I removed the veggies from the oven and the fruit from the grill, I let it cool slightly.  Then I added everything to the food processor and pulsed it until I achieved the consistency I desired.  

Peach Mango Salsa Burger

Peach Mango Salsa Burger

Next, I added a ripe avocado, salt, pepper, lime juice, and olive oil into the food processor.  I mixed it on high until it was smooth and creamy.  

Peach Mango Salsa Burger

For the burger, I used grass-fed beef.  I added garlic, salt, pepper, and red pepper to the meat and formed my patties.  I prefer to grill the burgers to medium.  

The sweet potato fries were simple too.  Once you slice the potato to your desired thickness, add them to a baking pan.  Drizzle coconut oil, salt and pepper on them and let them bake for approximately 20 minutes or until golden and crispy.  

Once everything is finished, spread your avocado sauce on the burger, add the salsa, top it off with the blue cheese and indulge.  Seriously, have at it!  

Once you’re full and happy, come back and thank me.  

Peach Mango Salsa Burger

Peach Mango Salsa Burger

Grain-free, wheat-free, or gluten-free, what ever you’re free of you’ll fill your void here.  Even if you’re not a Paleo fanatic, you’ll love this meal.  I promise you won’t miss the bread.  Give it a try.

Make practical changes for a healthier lifestyle.  

Enjoy!

Tiffany Rebekah

Find me on Pinterest and check out my article on eating real food

Peach Mango Salsa Burger

Grilled Peach & Mango Salsa
Serves 4
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Prep Time
5 min
Cook Time
10 min
Total Time
15 min
Prep Time
5 min
Cook Time
10 min
Total Time
15 min
33 calories
7 g
0 g
0 g
1 g
0 g
143 g
8 g
4 g
0 g
0 g
Nutrition Facts
Serving Size
143g
Servings
4
Amount Per Serving
Calories 33
Calories from Fat 3
% Daily Value *
Total Fat 0g
0%
Saturated Fat 0g
0%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 0g
Cholesterol 0mg
0%
Sodium 8mg
0%
Total Carbohydrates 7g
2%
Dietary Fiber 2g
8%
Sugars 4g
Protein 1g
Vitamin A
34%
Vitamin C
87%
Calcium
2%
Iron
2%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1Mango
  2. 1Peach
  3. 1Green Bell Pepper
  4. 1Jalapeño
  5. 3 Vine Tomatoes
  6. 1/2 Red Onion
  7. 2 tbs Lime Juice (Freshly Squeezed)
Instructions
  1. Peel the mango and cut it into chunks
  2. Remove the pit from the peach and cut it into chunks
  3. Chop the remainder of the veggies into large pieces
  4. Add everything to a grill or in the oven under the broiler for about 10 minutes
  5. Once everything is lightly charred, remove and let it cool
  6. Once it's cooled, add it to a food processor and pulse until your desired consistency.
beta
calories
33
fat
0g
protein
1g
carbs
7g
more
Adapted from Tiffany Rebekah Lifestyle
Tiffany Rebekah Lifestyle http://www.tiffanyrebekahlifestyle.com/
Grilled Mango

Grilled Mango & Avocado Salad

Grilled Mango

I made this delicious salad for lunch on Father’s Day.  I spent the day with my neighbor and her two-year old daughter since we were both without our fathers.  My father passed away in 2012 and my neighbor’s family lives in Oregon.  Her husband had to work and was off flying; he’s a pilot.  So, we hung out with each other and had a some much needed girl time.  God really places the right people around you at the right time. 

I threw this grilled mango and avocado salad together for lunch after we spent the morning at the beach.  I love using fresh whole ingredients.  It’s nothing like a simple salad with tons of flavor.  Using summer fruits in salads adds  sweetness and big flavor to every bite. 😋

I made this on a George Forman grill.  If you have a gas or charcoal grill, fire it up!  I didn’t feel like doing that much work, so I plugged in my little grill and worked it out.  Check it out below.

Grilled Mango

Notice my Florida honey?  I purchased it from Costco.  The employee there told me that if you have pollen allergies, consuming local honey could help.  According to her, local honey lessons the side effects of allergies because it exposes you to local pollen through your diet from the bees.  

That was new information to me, so I looked it up.  After a few google searches, I came across a number of articles backing her claim.  Apparently, this is common information given by many websites.  Unfortunately, I couldn’t find any scientific evidence or studies to support their theories.  The concept seems great though.

Check out my article discussing real scientific research  

If you have pollen allergies, it wouldn’t hurt to try.  I wouldn’t expect any miracles but if you already have local honey you wouldn’t lose anything.  

Regardless of the questionable allergy healing claim, honey has other amazing benefits.  Small servings could benefit a healthy diet.  Those with diabetes should avoid honey because of its high fructose concentration. 

Benefits Of Honey

  • Antibacterial properties
  • Helps ease common cold symptoms
  • Used to heal wounds
  • Includes vitamins and antioxidant 

Grilled Mango

Grilled Mango

Grilled Mango

Grilled Mango

Grilled Mango

Grilled Mango

Grilled Mango

Grilled Mango

Make your own dressing.  I made a honey mango dressing from the left over mango attached to the pit.  I just scraped it off with a knife and added to my blender.  I combined it with a 1/2 tablespoon of honey, 1/3 cup of rice wine vinegar, and 1/4 cup of avocado oil.  Add all the ingredients into a blender and mix. 

Grilled Mango
Grilled Mango

The salad was a hit!  As you can see, there wasn’t a drop left.  Try adding your mango and avocado to the grill.  It gives it great flavor and the fruits just melt in your mouth.  

Make practical changes for a healthier lifestyle.

Enjoy!

Tiffany Rebekah

Find me on Pinterest and check out my article on eating real food

Grilled Mango & Avocado Salad
Serves 4
A delicious summer salad
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Prep Time
10 min
Cook Time
20 min
Total Time
30 min
Prep Time
10 min
Cook Time
20 min
Total Time
30 min
315 calories
23 g
71 g
15 g
25 g
4 g
368 g
185 g
16 g
0 g
9 g
Nutrition Facts
Serving Size
368g
Servings
4
Amount Per Serving
Calories 315
Calories from Fat 131
% Daily Value *
Total Fat 15g
23%
Saturated Fat 4g
20%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 7g
Cholesterol 71mg
24%
Sodium 185mg
8%
Total Carbohydrates 23g
8%
Dietary Fiber 7g
26%
Sugars 16g
Protein 25g
Vitamin A
38%
Vitamin C
68%
Calcium
10%
Iron
11%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1 Avocado
  2. 1 Mango
  3. 10 oz Chicken
  4. 8 c Mixed Lettuce
  5. 1/4 c Dried Cherries
  6. 1/4 c Feta Cheese
Instructions
  1. Warm your grill
  2. Peel & slice the avocado & mango
  3. Place on the grill
  4. Salt & Pepper your chicken to taste
  5. Place on the grill
  6. Add your lettuce mix to a salad bowl and top
beta
calories
315
fat
15g
protein
25g
carbs
23g
more
Adapted from Tiffany Rebekah Lifestyle
Tiffany Rebekah Lifestyle http://www.tiffanyrebekahlifestyle.com/
Honey Mango Dressing
Serves 4
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Print
Prep Time
3 min
Total Time
3 min
Prep Time
3 min
Total Time
3 min
47 calories
4 g
0 g
3 g
0 g
0 g
44 g
2 g
2 g
0 g
2 g
Nutrition Facts
Serving Size
44g
Servings
4
Amount Per Serving
Calories 47
Calories from Fat 27
% Daily Value *
Total Fat 3g
5%
Saturated Fat 0g
2%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 2g
Cholesterol 0mg
0%
Sodium 2mg
0%
Total Carbohydrates 4g
1%
Dietary Fiber 1g
6%
Sugars 2g
Protein 0g
Vitamin A
1%
Vitamin C
4%
Calcium
0%
Iron
1%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1/3 c Diced Avocado
  2. 1/3 c Rice wine vinegar
  3. 1/4 c Avocado Oil
  4. 1/2 tbs Honey
Instructions
  1. Add to blender and blend until smooth and creamy.
beta
calories
47
fat
3g
protein
0g
carbs
4g
more
Adapted from Tiffany Rebekah Lifestyle
Tiffany Rebekah Lifestyle http://www.tiffanyrebekahlifestyle.com/

Whole Wheat Pizza Dough

pizza dough

You’ll never buy pizza again after accomplishing this simple recipe. You can freeze this too, giving it a double thumbs up. 👍🏾👍🏾I was so impressed with this delicious dough, that I did the foodgasm dance after my first bite.💃🏾  You know the dance; the back of the head eye rolling while rocking back and forth dance.  The dough is soft and chewy with the perfect amount of outside crisp.  

So why make your own pizza dough?  Simple, because you want to control what goes into your body.  Who really knows what you’re eating with takeout pizza?  Avoid the extra additives and preservatives by making it yourself.  Pizza is one of my favorite comfort foods and eliminating it ain’t happening.  

Unfortunately, pizza can be quite unhealthy; so eating it is a treat.  Since I’m all about eating real food, making it myself ensures I can enjoy it without the guilt.  It can even be made with gluten-free flour.

Below is a pictorial showing the dough coming together.  This recipe makes enough for two large pizzas, feeding eight to ten people, unless you’re feeding my brother.  

Freezing this dough is a great option as well.  To do this, use freezer friendly plastic wrap and it will keep at least three months.  When you’re ready for pizza, let the dough thaw in the refrigerator.  If you want it sooner, thaw it on the counter.  It should take about an hour.  

Top your pizza with your favorite ingredients.  I love red pepper, jalapeño, spinach, garlic, tomato, onion, and pepperoni.  The combinations are endless.  Give it a try and let me know what you come up with.

Make practical changes for a healthier lifestyle.  

Enjoy!

Find me on Pinterest and out my page on eating real food.  

Tiffany Rebekah

Whole Wheat Pizza Dough

wheat pizza dough

pizza dough

IMG_0191If you don’t see your yeast foam like this, your yeast is bad.  
Homemade Pizza Dough

Homemade Pizza Dough

Homemade Pizza Dough

Homemade Pizza Dough

Add the liquid slowly.  You should see a ball start to develop.  Also, keep extra flower handy incase the ball begins to stick.Homemade Pizza Dough Homemade Pizza Dough

whole wheat pizza dough

wheat pizza dough

Your dough should double in size.whole wheat pizza dough

whole wheat pizza dough

I freeze my dough into four sections.  Then I wrap and freeze them separately.  Each section feeds 2 to 3 people.  

whole wheat pizza dough whole wheat pizza dough

pizza dough

 

Whole Wheat Pizza Dough
Serves 12
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Prep Time
2 hr
Cook Time
12 min
Prep Time
2 hr
Cook Time
12 min
155 calories
31 g
0 g
2 g
4 g
0 g
71 g
3 g
3 g
0 g
1 g
Nutrition Facts
Serving Size
71g
Servings
12
Amount Per Serving
Calories 155
Calories from Fat 14
% Daily Value *
Total Fat 2g
2%
Saturated Fat 0g
1%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 1g
Cholesterol 0mg
0%
Sodium 3mg
0%
Total Carbohydrates 31g
10%
Dietary Fiber 1g
5%
Sugars 3g
Protein 4g
Vitamin A
0%
Vitamin C
0%
Calcium
1%
Iron
3%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 3 1/2 c whole wheat flour
  2. 1 1/2 c warm water
  3. 1 tbs active dry yeast
  4. 1 tbs sugar
  5. 1 tbs honey
  6. 1 tbs olive oil
Instructions
  1. Heat your water to lukewarm. If it's too hot, it will destroy your yeast. (Warm it like a babies bottle)
  2. Add the sugar, honey and yeast to the water and stir gently. Let it sit for 5 minutes. . It should begin to foam, if it doesn't. Your yeast is bad.
  3. Add the flour into your food processor or mixer.
  4. Slowly add your wet ingredients while the mixer is on. (Low speed)
  5. When you see a dough ball develop that's not sticking, remove it from the processor/mixer and put the dough in a large oiled bowl.
  6. Cover the bowl with a towel or plastic wrap and let it sit for 1.5 hours. It will double in size.
  7. Section the dough and shape your pizza however you like.
  8. Place it on an oiled pan. I use a cast iron skillet.
  9. Pre-heat your oven to 450 degrees.
  10. Top your pizza with your favorite toppings.
  11. Let your pizza bake for 11 to 12 minutes.
beta
calories
155
fat
2g
protein
4g
carbs
31g
more
Adapted from Tiffany Rebekah Lifestyle
Tiffany Rebekah Lifestyle http://www.tiffanyrebekahlifestyle.com/