Pasta lovers, imma ’bout to flip your world UPSIDE DOWN with this completely whole food, plant-based and low carb spaghetti squash carbonara. Im(pasta)ble you say? Oh yes way. Golden bundles of spaghetti squash sub for traditional noodles and a cashew-based ricotta lends creaminess to this dish topped with portabella mushrooms and a generous crack of the pepper mill. I’ve been dreaming this dish up for months after visiting The Butcher’s Daughter in LA and finally recreated the magic. Plus, no oven meal prep is what Texas dreams are made of in the summer. Get the dEATs for this Whole30 and keto-friendly recipe below, along with my pro meal prepping tips!

Friends, it’s been a WHILE! June was cray cray with a capital C, but I am BACK and you better believe I’ve been stocking up all kinds of recipe ideas. First, I was in Seattle conducting research on breakfast habits, then it was onto Minneapolis to do shopalongs (yes, I get paid to grocery shop with people!) and finally, the Fancy Food Show in New York! This trade show takes place every winter in San Francisco and summer in New York and showcases the latest food and beverage innovations. The biggest trends? Loads of functional foods (sleep elixirs, probiotics for digestive health, CBS for stress relief), avoidance of allergens (gluten-free, lactose-free, peanut-free) and plant-based everything (eggplant banana and mushroom jerky, oh my!).

While I don’t fully subscribe to a plant-based diet, I do try to abide by Michael Pollan’s 3 simple rules: eat real food, not too much, mostly plants. And I’m ready to get back to being a law-abiding eater after all this travel, which most definitely veered me off this path. I just can’t say no to cheesecake, what can I say? Beyond the health benefits, another bonus of a mostly plant-based diet means that it often means I don’t have to turn on my oven. In Texas, in July, that’s MAJOR. And this Whole30 and keto-friendly plant-based carbonara did just the trick to get me back on track.

So how do I meal prep like a pro without spending insane amounts of time in the kitchen? I got you. Check out my pro tips.

6 Tips to Meal Prep Like a Pro:

1.) Put It On Your Calendar: Just like you’d put any meeting on a calendar during the week, put your meal prep time on the calendar Sunday (or whatever day of the week) to make the commitment. I’ll also put each meal on my Google calendar so 1.) I always know what’s for dinner 2.) I can plan ahead to have the ingredients and 3.) I can group meals together that have common ingredients (more on that below).

2.) Versatility is the Secret Sauce: The secret to delicious meals every night of the week is to find 1 or maybe 2 sauces that you can prep in advance from scratch and use in a variety of different ways throughout the week. For example, this cashew ricotta is just as good with marinara or pesto, is an awesome veggie dip and also makes for a stellar toast topper with fresh summer tomatoes. Need more ideas? Check out some of the salad dressings from this post or sauces from my summer kebab post.

3.) Multi-Task Like a Boss: Time for a little honesty – you likely won’t get ALL your meal prep done during a 2-hour window on Sunday. Sorry not sorry for bursting your bubble. But, you can multi-task throughout the week to get ‘er done. For example, when I’m making steel cut oats on a Sunday morning to pack for breakfast for the week, I’m also roasting a whole sheet pan of vegetables. Or I’m hard boiling eggs or making a batch of quinoa. Whenever you’re in the kitchen, make it your goal to maximize the time and make at least two meals or meal components.

4.) Make Mega Batches: You’re also gonna have to learn to like leftovers. I HATED leftovers growing up, but now…every leftover is like a gift from the kitchen gods. Always make twice as much and refrigerate for lunches or pop in the freezer for the following week.

5.) Semi-Homemade Is More Than Semi-Ok: Anyone who tells you that you can ‘do it all, have it all’ is a big fat liar. We all need shortcuts. And no one should feel bad about it. Some of my favorite shortcuts? Store bought zoodles, pre-cooked quinoa, rotisserie chicken and canned beans.

6.) Allow For a “Whatever Night: Even I find planning every last meal a bit suffocating, so I always plan for a “whatever” night each week. Usually, there are more leftovers than expected, we decide to go out or we just need something simple like a meatless burger and frozen veggies. Keep some common staples in the freezer and pantry for those kinda nights. Well all have ’em.

Feeling like a pro yet? Or maybe just hungry? Me too. Thankfully, that much-awaited recipe for my Whole30 and Keto-friendly carbonara is just below. Bon appetit!

Spaghetti Squash and Cashew Ricotta “Carbonara”
Serves: 2-3

Ingredients:
– 1 spaghetti squash
– 1 carton of portabella mushrooms
– extra virgin olive oil
Cashew Ricotta 
– 1 1/2 cups of raw cashews, soaked in water overnight (or at least 4 hours)
– 1/2 cup of water
– 2 T nutritional yeast
– 1 T apple cider vinegar
– 1 clove of garlic
– pinch of onion powder
– salt and pepper to taste

Directions: 
Step 1: Make the spaghetti squash by slicing it in half horizontally with a sharp knife (note: you’ll have to use some muscle!). Place a damp paper towel on a microwave-safe plate and put the spaghetti squash halves on top, cut-side up. Microwave for 15 minutes, or until easily pierced with a fork. Once tender, set aside to cool.
Step 2: Prep the mushrooms while the spaghetti squash cools by slicing into 1/4 inch thick pieces. Add olive oil to a pan on the stove top over medium heat. Once hot (a few drops of water should sizzle), add the mushrooms, season with salt and pepper, and stir occasionally until tender.
Step 3: Make the cashew ricotta by placing all the ricotta ingredients in a food processor. Blend until creamy, scraping the sides. Set aside in a bowl.
Step 4: Complete the dish by first removing the seeds and dried center tendrils of the spaghetti squash with a fork, leaving the tender edges in tact. Then, use the fork to scrape the interior sides of the spaghetti squash to release the “noodles”, scraping from the top edge down towards the center. Place the “noodles” in serving dishes, top with mushrooms, ricotta, a dash of olive oil, salt and pepper. Enjoy!

The post Im{pasta}bly easy meal prep appeared first on The Shooks Life.

There’s magic in new beginnings.

New week, new month and so much new to be grateful for. A new job that has my creative juices flowing again, a new home and a new hood to explore! They say good things comes in 3’s, but I’m not ready to stop at 3. In fact, I’m going for 10 with my monthly roundup of all my favorite things from October. Check out the list below!

October marked the start of a new season, so here’s a list of the top 10 things that had me falling for fall this past month!

1.) Favorite Fall Breakfast: Pumpkin Chia Pudding

Wasting leftover pumpkin puree is absolutely out of the question. What to do with it? Behold Pumpkin Chia Pudding layered with Greek yogurt, date syrup, bananas and grain-free granola. You’re welcome.

Here’s how to whip up this dreamy grab ‘n go breakfast:

Pumpkin Chia Pudding
– 1 C Libby’s pumpkin puree
– 1/4 C Mamma Chia chia seeds
– 1 1/2 C unsweetened vanilla almond milk
– 2 T maple syrup
– 1/2 tsp pumpkin pie spice

Mix all the ingredients in a mason jar and place in the fridge overnight (or at least 4 hours). Good enough to eat on its own, but isn’t life really about the toppings?

Want that extra touch of sweetness? Here’s how to make the two-ingredient date syrup.

Date Syrup
– 1 cup of medjool dates
– 1 1/2 C water
– 1 tsp apple cider vinegar

Blend all the ingredients in a food processor until smooth. Use as a syrup for pancakes or to sweeten chia pudding, yogurt, oatmeal, ice cream, you name it. Dates. The wonder sweetener.

2.) Favorite Zen Space: Ritual Yoga

If there was a mash-up between a spa, a hip hop concert and a yoga retreat, it would manifest as Ritual Yoga. This new(ish) yoga studio in Chicago’s River North is a full-service zen experience that feels like a treat to the mind, body and soul. When you visit, you’ll be welcomed by the concierge and offered tea in the lounge area if you’d like to sip ‘n savor after or get in the mood beforehand. The studio itself is pitch black with candles lighting the way to the rows of mats that will be your playland for the next 50 minutes. Not only will you have 1 yogi to guide you through the flow, but also a second yoga instructor to check form throughout. And don’t stress about remembering a towel or water because everything’s included. Is your mind blown yet? If not, imagine flowing to “Gangsta’s Paradise” and you’ll find the high vibe I was feeling. This studio is a must visit and welcome oasis!

3.) Favorite Self Care: Boscia Luminizing Black Mask

Beyond going to Ritual, one of my other rituals for the month of October was trying a new mask every Sunday for a little self-care. I also have about a year’s worth of free samples from Sephora and Ulta and am a complete hoarder, so I refuse to let them go until they’ve all been tried. My favorite so far is the Boscia Luminizing Black Mask. The pearlescent black lacquer goes on thick and dries to form a smooth glossy finish over the entire face that is infused with detoxifying charcoal. The coolest part was slowly peeling off the mask, which comes off in a singular piece almost like a rubber mask. It extracts buildup as you peel it away, revealing luminescent skin beneath. It left me feeling shiny and new!

4.) Favorite Jams: Fall Favorites on Spotify

While I’m taking a break from teaching spin, I never take a break from collecting bomb tunes for long runs, or long commutes. My favorite amp up track right now is “Get Loud for Me” by Gizzle. Check out the rest of the list on Spotify!

5.) Favorite People: aSweatLife Fit Fam!

If you’re looking to live your best life, then the aSweatLife community is your kinda people! I was recently inaugurated as an ambassador for this group that focuses on creating connections, trying new things and setting goals…in and out of the gym. I was first introduced to the group about a year ago when a fellow instructor mentioned the upcoming Sweat Week – a week entirely devoted to sweatastic events like yoga at Willis Tower and a relay race across the city. I didn’t know a soul at that first yoga event, but doing yoga 110 stories above ground tends to bring people together. The motto of aSweatLife is #everythingisbetterwithfriends. I love that mentality and am so happy to have found a group of bad*ss people who are equally obsessed with fitness and goal-setting!

6.) Favorite Snack: Biena Chickpeas

If you find that hangry feeling creeping up mid-afternoon, slay that monster with these crunchy toasted chickpea snacks from Biena. My favorite is the sweet and salty combo of the Honey Roasted variety, which are reminiscent of the honey roasted peanuts you used to get on flights. But imagine a lighter, crispier and healthier version with only 4g of sugar, 78% less fat and 5g of protein. The sea salt variety reminds me of freshly popped popcorn and the barbecue flavor fits the bill if you’re looking for something more savory. Be forewarned, once you pop, you might not stop.

7.) Favorite New Restaurant: Tomi Sushi

A few weeks ago, I got the chance to see how new venue Tomi Sushi is changing up the sushi game in Chicago. The vivid sushi rolls highlight superfood infused rice like this spicy tuna roll (left) infused with charcoal and coconut. Unlike traditional spicy rolls, this one features a smoky heat that was oh so good. The middle roll (my fav) is pretty in pink with dragon fruit infused rice enrobing the fresh scallops. The flavor was especially bright when paired with yuzu sauce and had a hit of citrus. You also can’t go wrong with an avocado roll (right), especially when it’s wrapped in golden berry rice. Don’t worry, the rice isn’t fruity, just pretty and delicious. And if that wasn’t cool enough, the sushi is actually made by robots! Check it out at Revival Food Hall, stat.

8.) Favorite Workout: Crosstown Fitness

I’ve been visiting this cardio, strength and mobility gym on the reg for the last 6 weeks and haven’t had a repeat workout yet. The hour-long classes are station-based with either strength or cardio-oriented movements. Think kettle bell thrusts, box jumps, pull-ups and things my abs will never forget. The time flies with all the variety, which is always a good sign! Check it out in the West Loop, Roscoe Village or the Northside. Note: parking can be hard to find in the West Loops, so book extra time!

9.) Favorite Comfort Food: Savory Oats

Sleep = a time machine to breakfast, amiright? I don’t know why it took me so long to get over the fact that oats don’t have to be sweet. And after Halloween, someone needs to cut back on sugar and that someone is me.

Here’s how I created this mastery of creamy, savory oats:

Savory Oatmeal Bowl
–Quaker original organic instant oats (2 packets)
-8 oz of Pacific Foods organic vegetable broth
-Sauteed portobello mushrooms
–Wholly Guacamole
-1 Vital Farms pasture-raised eggs, the way you like ’em
-Sprinkle of pea shoots

Heat the vegetable broth in the microwave until boiling (about 4 minutes). Add the boiling broth to a bowl with the oats. Cover the bowl with a plate to keep it warm and soak up the broth while you make the eggs. Once the eggs are ready, remove the plate, stir and add the guacamole, mushrooms, egg and pea shoots. This makes for one hearty breakfast, so you may only need 1 packet of oatmeal, or, share this bowl with someone you love!

10.) Favorite Sweet Treat: Pumpkin Cannoli

This Norwegian made pumpkin cannoli that would make any Italian mother proud. And the real showstopper is the dairy-free pumpkin ricotta made from creamy cashews soaked overnight and blended with almond milk, maple syrup and a touch of vanilla and pumpkin puree. Top with some carob chips and you wouldn’t know there isn’t an ounce of Italian in me. Find the recipe here.

That’s a wrap on October! As we enter November, remember that when one door (or month) closes, there’s always a new door that awaits where the grass is greener. Don’t believe the b.s. The grass is always greener. Sometimes you just have to wait a bit longer for the seeds of your labor to sprouts. Here’s to growth in November!

The post October Favorites appeared first on The Shooks Life.

This Norwegian just made PUMPKIN CANNOLI that would make any Italian mother proud. And the real showstopper is the dairy-free pumpkin ricotta made from creamy cashews soaked overnight and blended with almond milk, maple syrup and a touch of vanilla and pumpkin puree. Top with some carob chips and you wouldn’t know there isn’t an ounce of Italian in me. Check out the dEATs for this cannoli hack that uses pre-made pie crust to speed up the process. 

I’m starting to believe that there isn’t a single thing that cashews can’t become or do. They’re seriously the super hero of the kitchen. So far, I’ve made an amazing red pepper crema that is equally good in tacos, as a veggie dip or pasta sauce, a blueberry vanilla cheesecake that was a top 20 finalist in the Live Naturally plant-based recipe contest, and finally this sweet pumpkin ricotta (above), which can be used to fill these delicious little cannoli bundles or atop toast, as a fruit dip – you name it!

I’ve never baked a pie for a reason. Patience. I don’t have an ounce of it. So when I found this hack for making cannoli with a pre-made pie crust on delish, I couldn’t wait to experiment with my own variation. I started with Immaculate Pie Crust, which I like because there’s no bleached flour, no artificial flavors or preservatives and no hydrogenated oils. You do need a little bit of patience to let the pie crust come to room temperature before spreading it out, otherwise it will crack. And to create the perfect little 2-3 inch circle, I used a plastic punch cup leftover from a summer fiesta who knows how long ago.

The next hack, involves creating the cannoli shape. I hate recipes that require you to buy a gadget that you’ll never use again – hello cannoli mold. No thanks. To hack this, create a a long cylinder by tightly rolling tin foil. You want it to be a half in around max, otherwise you won’t be able to wrap the dough around it. After rolling, generously spray the tin foil with your cooking spray of choice. This prevents the dough from sticking to your MacGyvered (yes, I am making this into a verb) cannoli mold.

The final  hack is creating a piping bag with a plastic sandwich bag. Simply take a scissors and snip a hole in one of the corners of the plastic sandwich bag. Then load it up with the pumpkin ricotta, squeezing the mixture into the corner without sealing the bag, or letting it explode to the top.  Viola! Piping magic. While this recipe will take a bit of time, it won’t take the hours that it might have without these 3 simple hacks – 1.) pre-made pie crust 2.) alumunim foil cannoli mold and 3.) plastic sandwich piping bag.

Oh, and did I mention that the pumpkin ricotta is amazingly creamy, not overly sweet and loaded with the goodness of pumpkin? Even if you don’t make the cannoli, definitely go for the ricotta!

Dairy-Free Pumpkin Cannoli
Makes: 12 cannoli

Ingredients:
Dairy-Free Pumpkin Ricotta
– 1 1/2 C of cashews soaked in water overnight (or at least 4 hours)
– 1/4 C vanilla unsweetened almond milk
– 1/2 tsp vanilla
– 3 T maple syrup
– 1 tsp pumpkin pie spice*
– 1/4 C pumpkin puree
Crust
– 2 refrigerated ready-to-bake pie crusts
Toppings
– optional carob or chocolate chips, powdered sugar, pumpkin seeds, etc.

Instructions:
Step 1: Pre-heat the oven to 350 degrees Farenheit. Grease a non-stick baking sheet with your cooking spray of choice. Tear 4 large squares of tin foil, then roll into a long and tight cylinder. Place the rolls on the cookie sheet and spray all sides with cooking oil.
Step 2: Make the ricotta by placing all of the ricotta ingredients in a food processor. Blend until smooth and creamy.
Step 3: Prep the dough by allowing it to warm to room temperature before rolling out (20-30 minutes). This ensures the dough doesn’t crack. Once warmed, place on a counter top with a dusting of the flour of your choice. Option to sprinkle the dough with a bit of cinnamon. Using a circular biscuit cutter, a cup or a mason jar that is 2-3 inches in diameter, cut 6 circles from the dough.
Step 4: Wrap each of the circular dough pieces around the aluminum foil rods to form a cannoli shape. Pinch the seems together at the top, avoiding pressing against the foil or it will be difficult to remove the pastry from the foil. Once all 12 are wrapped around the foil. Place the baking sheet in the oven for 20 minutes, or until the shells are golden. Allow to cool for 15 minutes.
Step 5: Pipe the ricotta into the shells. Add optional toppings and enjoy!

*To make your own pumpkin spice: mix 4 teaspoons of ground cinnamon, 2 teaspoons of ground ginger, 1 teaspoon of ground cloves and 1/2 tsp ground nutmeg.

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