Posts by Austin White13

A little pork stir-fry for a change🙂
About 1 lb pork shoulder
1 onion
2 bell peppers
1 carrot
A handful of corn
Soy sauce
Garlic
Salt
Pepper
First, marinate the meat in soy sauce. Toss all the ingredients into a wok with a light coating of oil. Near the end, throw in the corn and season everything with garlic, salt, and pepper.

Marinated Turkey with Bulgur🙂
For the marinade:
one tablespoon of mustard
juice from half a lemon
a drizzle of olive oil
rosemary
salt
pepper
Take a cut of turkey breast and a bit of the thigh and let it marinate in the fridge for a few hours.
First, sauté an onion in a little olive oil, then toss in the sliced meat along with some carrots and peas. Add a cup of bulgur and two cups of water, stirring occasionally while it simmers until the bulgur is tender. Want more flavor? You can always kick it up with some extra garlic and rosemary.

My absolute favorite muffins

7 tablespoons rye flour
7 tablespoons spelt flour
100g amaranth
250g low-fat cottage cheese
1 cup yogurt
3 eggs
A teaspoon of baking soda
A pinch of salt
Cook the amaranth first. Then, whisk those eggs and fold in all the other ingredients.
Bake them for about 30 minutes at 350°F.

Turkey Bolognese with Whole Wheat Pasta
Start by sautéing some onions, then toss in the ground turkey along with plenty of garlic. Let all those flavors sizzle together in the pan.
To finish it off, stir in some tomato juice, a splash of water, fresh basil, parsley, salt, and pepper.
Let it simmer for about ten minutes so all those rich flavors can really meld. Serve it up over a bed of whole wheat pasta.

Creamy Split Pea and Kale Soup with Barley

1/2 cup barley
9 oz bag of frozen peas
one bunch of kale
flaxseeds

First, get that barley boiling in its own separate pot. While that's going, toss the peas and the kale into another pot to cook together. Once they're soft, throw them straight into a blender and whiz them up until smooth. Pour that mixture back into the pot with the cooking liquid, stir in your cooked barley, and hit it with some salt and pepper. Let everything simmer for a few more minutes so those flavors really start to dance together.
To finish it off, sprinkle in some flaxseeds for a little extra texture.🙂

cosmicfox48 said:Hi everyone,
I’m looking for some advice on how to actually get started and overcome the fear of walking into a gym. I really want to start taking Zumba classes. My job involves sitting at a computer all day, and honestly, I've been struggling with my weight since I was a kid. I feel like it is finally time to make a change. But there's another issue: I am incredibly shy and pretty introverted. Just the thought of going somewhere crowded totally shuts me down. I've wanted to improve my health and my look for a long time, but my own anxiety always stops me. I keep thinking I'll show up where I don't know anyone, where everyone else is already fit and knows exactly what they're doing, and I'm constantly worried people will just stare at me. I know this way of thinking isn't getting me anywhere, but how do I finally push past it and find the courage to sign up? 😢 😢

Your perception is completely off. People who work out aren't all super fit athletes; plenty of them are struggling with their weight and similar anxieties just like you. Besides, you shouldn't worry about how others see you. Focus on your own goals and what you need. And honestly? I highly doubt the regulars are even looking at you. Everyone is too busy fighting through their own exhaustion or trying to keep up with the choreography—especially in Zumba! 🙂🙂 There is no point in making excuses. Just head to your first class tomorrow and stop letting these stereotypes hold you back. For all you know, you might actually love it. 🙂

Banana Bread

One cup of rolled oats
One cup of whole wheat flour
2 tablespoons of flaxseeds (it’s actually better if they’re ground)
Half a packet of baking powder
2 eggs
2 bananas
1 tablespoon of honey
4 tablespoons of oil
A handful of raisins
Sunflower seeds
Mix all your dry ingredients together first. Then, whisk those egg yolks with the honey and mashed bananas until it's smooth.
Beat those egg whites until they form stiff peaks.
Fold everything together gently, then pour the batter into a small loaf pan.
Pop it in the oven for about thirty minutes.

Think of this as a hearty grain medley featuring quinoa, lentils, buckwheat, and Swiss chard.
First, you sauté the quinoa, lentils, and buckwheat in a bit of olive oil. Then, just add some water and let everything simmer gently until it reaches a thick, comforting consistency.
In a separate pan, cook the Swiss chard until tender, chop it up, and fold it into the grain mixture along with a single egg, some garlic, salt, and pepper.
Slide the whole thing into a preheated oven and bake for about 20 minutes.🙂

Whole grain Quinn with turkey
It might not look like a five-star meal, but it’s delicious and incredibly easy to whip up.😁
I started by marinating the turkey in some mustard and a splash of olive oil.
Then, I tossed some finely chopped leeks, the turkey, and carrots into a wok to sauté everything together.
A little salt, pepper, and parsley for seasoning was all it needed.
The Quinn was prepared just according to the package instructions, and honestly? That's it.🙂

Since I am a complete disaster when it comes to kneading dough, I finally stumbled upon the one recipe
that actually works for me.
I followed everything to a T, though I did make one little tweak and swapped out the white flour for whole wheat.
The pizza



here is the link to the recipe
http://www.coolinarika.com/recept/726420/

Baked Zucchini with Brown Rice
First, sauté some sliced onions, then toss in your rice and garlic before adding water.
Let it simmer until everything is tender and reaches that perfect, creamy consistency.
Layer your zucchini slices with the rice, tuck in a few cherry tomatoes, dollop on some sour cream, and
pop the whole thing in the oven for about thirty minutes.

Red currant and low-fat cottage cheese cake.
The Sponge Cake
3 eggs
50g flour
1/2 cup milk
2 tablespoons fructose
a pinch of baking powder.
Whisk the egg whites until they form stiff peaks,
then fold in the yolks mixed with a tablespoon of fructose, gradually
incorporating the rest of the ingredients. Bake for about 15 minutes at 350°F.
This recipe is meant for a small cake pan—I don't have the exact dimensions off the top of my head.🙂

The Filling
yogurt
a tablespoon of fructose
250g low-fat cottage cheese
one small packet of gelatin

The Topping>
Layer about 500g of red currants over the cream
and pour a fruit jelly glaze over the top.

It looks like we’re all officially in our strawberry era here!🙂
oatmeal
rice milk
strawberries
hazelnuts

Chicken and Mixed Veggie Rice / Beet Salad with Horseradish
First, slice up the chicken and let it marinate in some soy sauce and a splash of sesame oil.
Sauté the onions and chicken, then toss in some grated root vegetables. Stir in the rice, let everything cook together for a few minutes, and then pour in the water.
After about five minutes of simmering, throw in some cherry tomatoes, peas, salt, pepper, and a handful of chopped parsley.
I actually made this beet dish back in the fall when I was preserving my first batch of seasonal veggies—only I added some freshly grated horseradish to it.
Seriously, that spicy kick from the horseradish paired with sweet beets? It’s a total game changer.🙂

Not exactly health food, but totally fine for a Sunday indulgence.🙂
Chili chicken pasta.
You’ll need to pulse some chicken in a food processor until it's ground, or just pick up some pre-ground
chicken at the store. Sauté an onion in olive oil, toss in the chicken, and
let everything sauté together for a few minutes. Throw in a bag of frozen Mexican veggie mix, some chili, salt, and garlic, then let it all simmer for about 10 minutes. To finish it off, pour in about a half cup of tomato juice and let it cook on low heat so all those flavors really marry together.
Whole wheat pasta would have been the better choice here, but I ran into a shortage at my local grocery store.🙂

Chicken and Lentil Salad.
one chicken breast
one cup of lentils
3 carrots
1 bunch of parsley
olive oil
a teaspoon of mustard
Whisk together a dressing using the mustard and a tablespoon of olive oil. Use a blender to coarsely
chop the carrots and parsley, then stir them into the dressing. Boil the lentils and pan-fry the chicken
after cutting it into cubes. To finish, just toss everything together and add salt, pepper, or whatever else you like!🙂

Millet, Potato, and Zucchini Casserole🙂
First, grab a glass baking dish and coat the bottom with a light drizzle of olive oil. Start layering your ingredients: potatoes, zucchini, frozen peas, and corn. Finish off the layers by sprinkling millet over the top. Just keep repeating those layers depending on how deep your dish is.
Season everything however you like! Then, pour in enough water to just barely cover all the veggies.
Pop it into a 400°F oven for about 40 minutes. You’re looking for that perfect moment when the top layer of potatoes turns a beautiful golden brown.

Inspired by a classic hearty stew, but I'm doing a lighter version without any potatoes or an assortment of different meats.🙂 Since the traditional recipe calls for three types of meat and I didn't have any green beans on hand,🙂
I started by sautéing some onions in a bit of oil, then tossed in my pork shoulder chunks and let them simmer together for a few minutes. Next, I threw in carrots, parsley, parsnips, and cabbage, letting it all cook for about half an hour. Right toward the end, I added peas, salt, pepper, and a little extra fresh parsley, then let it finish simmering for another 15 minutes.🙂



That thing in the photo that looks like potato is actually just poorly chopped parsnip! And the peas were mixed with carrots, so you see a mix of shapes—some look like rustic home-grown carrots and others look like perfect little cubes.🙂 It’s a total kitchen fail for lunch!🙂

Quinn with veggies.
First, sauté one onion in some olive oil, then toss in the leeks and carrots.
Add the parsley and parsnip, stirring everything together over heat for about 10 minutes.
Since we're in the middle of winter, I like to throw in some frozen peas and corn
and just keep stirring while it cooks for another 10 minutes.
Right at the end, season it all with salt, pepper, and a handful of finely chopped fresh parsley.
Prepare the Quinn according to the package instructions, then once it's done, fold it right into those cooked veggies.

Root Vegetable and Millet Detox Soup😁
Two days after the holidays😍
2 carrots
one small onion
one small kohlrabi
parsnip
parsley
a handful of fresh parsley leaves
millet
Roughly chop the onion and sauté it in some olive oil. Once it's fragrant, toss in the sliced carrots and let everything sauté together for a bit.
Throw in the rest of the veggies along with 1.5 liters of water.
Season it simply with salt, pepper, and those parsley leaves🙂