Carrot Soup

Everyone in my family seems to enjoy this soup and it gets requested a lot around the holidays!

I have portioned this recipe for 8 appetizer sized servings but you can also use slightly larger servings as a nice lunch

Carrot Soup

Carrot Soup

Full recipe here - Carrot Soup


Thirteen Meals from a Rotisserie Chicken

I love spending time in the kitchen! Every once in awhile, there’s a weekend with so much going on I have to rely on some easy fixes and I don’t want to sacrifice healthy eating or foods I will enjoy. Of course I will “shop in my own freezer” and use some of the soups and chilies I have recently made, but another option I like is to simply buy a rotisserie chicken and make several meals from it RotisserieChicken (3)

So here’s how it breaks down:

First I assembled four meals using the leg/thigh pieces and some sliced breast meat

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  • For a low carb lunch on Wednesday I filled a reheat-able container with fresh spinach. The spinach will cook when I heat up the meal and will be flavored by the other items. I added 4 ounces of chicken breast meat and oven roasted vegetables. I made a second lunch for someone else using the leg/thigh
  • For high-carb dinner Tuesday night I baked a sweet potato and stuffed it with steamed broccoli. Here I also included roasted vegetables and spinach and 5 1/2 ounces of the chicken
  • And then I just packaged up the other chicken leg and thigh with just broccoli for a picky eater in my household!

Oven roasted vegetables were used for these lunches and dinners. They are easy to make and so delicious.

CLICK HERE FOR THE RECIPIE: Oven Roasted Vegetables

 Next I used the remaining white meat to make my favorite chicken salad

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Rotisserie chicken salad is easy and believe it or not I use Greek yogurt instead of mayonnaise. Time for a lunch break so I plated up one serving with some lettuce, tomatoes, olives and a few whole grain crackers. The other two servings got packaged up for two Monday night dinners over a giant salad. CLICK HERE FOR THE RECIPIE: Rotisserie Chicken Salad

We haven’t used all that chicken yet!!

Finally, I put the carcass in a soup pot with my favorite flavors to make a wholesome bone-broth. I added lot of vegetables and some additional vegetable stock so I got 8 servings of soup as a result. Monday lunch will be soup! I usually add some chicken, leftover meatballs or an egg to my vegetable soup as well. I froze the remaining 4 portions and I know they will come in handy for a quick lunch or snack.

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I have posted my bone broth recipe before, but if you missed it CLICK HERE FOR THE BASIC BONE BROTH RECIPE: Bone Broth

Of course I prepared several other items for the week using beef, fish and eggs but I was nice to save some time and make several good meals from one easy chicken. Have a healthy week!

Chicken Easy Sheet-Pan Supper


TGIF so let’s keep it simple. Sheet pan supper is just that! You cook the entire meal on a sheet pan. I even covered mine with 2 layers of heavy duty foil to avoid the clean-up.

My ingredients used tonight are locally grown. I love the purple carrots… they don’t taste any different I just think they’re so cool looking! You can modify this recipe to use whatever you have on hand. Almost any vegetables can be roasted like squash, turnips, Brussels sprouts, tomatoes…

 The seasoning used can change the entire mood of the dish. Use oregano and garlic and give the meal a Mediterranean flare!

 Makes 4 servings but you can easily adjust to more

Click here for the full step-by-step recipe: Chicken Easy Sheet-Pan Supper



Machacado con huevo

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Machacado con Huevo is a fantastic way to enjoy your leftover skirt steak (fajitas) or other grilled beef. The trick to this is to cut the meat against the grain. Use small pieces so the meat is well integrated with your eggs.

This is a great high protein, low-carb breakfast. If you want to enjoy this on your high carb day enjoy these eggs rolled into a few corn tortillas.




Cauliflower Grits

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You can have your grits on a low carb day! This is surprisingly delicious breakfast porridge. It offers the creamy goodness of a bowl of grits.

I like to buy riced cauliflower at Trader Joe’s because it’s a real time saver and theirs in a nice consistency. They sell it fresh or frozen. The frozen cooks a little faster. If you like, you can grate your cauliflower or pulse it in a food processor to make the cauliflower “rice” to use in this recepie



Food Prepped and Ready

I love the feeling when everything is ready for a great week! Meal prep over the weekend saves so much weekday hassle especially on busy work days and when I’m training in the evening. This week I have one high-carb day, one flex-day and the rest of the week is low-carb high protein and healthy fats. I eat 5X a day.. exercise does work up the appetite! For the complete week’s menu download from the link below





This week’s menu: TheGourmetTrainer Weekly meal planner_DEC_03_2016



It’s time for some pickles


I was excited to find these beautiful cucumbers at the Houston Farmer’s Market this weekend. The timing couldn’t be better because I recently opened my last jar from the batch I made last year. 

Pickles are a great snack!



Pickles are a great snack, pair well with a sandwich or roast beef-lettuce wrap, and they go well with tuna, too! I’ll have to wait a few weeks for this fresh batch to be ready to eat.