Tag Archives: healthy eating

Recipe: Grilled Hawaiian Burgers with Onion and Pineapple

24 May

We. Love. Hamburgers. (Want proof? This blog is only three months old and this is our third burger recipe. See the other two here: Naked Turkey Burgers, Blue Cheese Burgers.)

We like em naked, we like em clothed, and yes my purist friends, we even like them with ketchup. (Some would say that last statement is blasphemy, and to them I say, “get over it”.)

Because of our love for all things burgers and grilling, we’re constantly on the lookout for more ways to indulge in this seemingly all-American food choice. And hey, if we can do it semi-healthfully, we will! Here’s a recipe that never fails to satisfy AND encourage a healthy lifestyle.

Grilled Hawaiian Burgers with Onion and Pineapple

Recipe borrowed from www.weightwatchers.com


  • 1 pound ground beef
  • ¼ cup scallions, sliced
  • 3 tbsp teriyaki sauce
  • 1 tbsp ginger root, freshly grated
  • 2 tsp minced garlic
  • 4 slices of pineapple
  • ½ medium vidalia onion, cut into rings
  • cooking spray
  • ¼ cup cilantro, chopped


  1. Prepare the grill.
  2. In a medium bowl, combine beef, scallions, teriyaki sauce, ginger, and garlic until thoroughly mixed. Form four equal sized patties.
  3. Lightly coat burgers, pineapple, and onion with cooking spray, place on grill.
  4. Grill every thing until done. Pineapple and onion should have golden edges, burgers to your liking.
  5. Serve burger naked with pineapple and onions.

Do you have a favorite burger recipe? Share it in the comments!

Download the .pdf version of this recipe: Grilled Hawaiian Burgers With Onion & Pineapple


Dessert Recipe: Strawberry Smoothies

22 May

Summertime is here, and I’m pregnant.

I’m not just a little pregnant. I’m a lot pregnant. Some of you might not know what this means- how can you be “a lot” pregnant? Well, my dear friend, I’ll tell you.

“A lot pregnant”, in my professional opinion, is somewhere between “barely pregnant” and “so pregnant I could scream”.

I’m officially 27 weeks into this pregnancy, which leaves me just 12-13 short weeks til little Abby makes her appearance. I use the term “little” very loosely here, as I happen to be one of those lucky women who produces large, chunky children. (In fact, when Aaron was born, the first words out of the doctor’s mouth as he held my brand new, 9 pound 3 ounce son were, “He’s a chunk!” Oh, what a memory. Thanks, doc.) So anyway, Abby weighs somewhere between 2 and 3 pounds at the moment, and I think I can safely say she’s going to kick-boxer. She’s active, and she loves to play games with the nerves in my back. Oh joy! Also, in case you’re wondering, I’m measuring in at about 30 weeks, (the distance from the top of my belly to the bottom of it), so you can imagine the increasing level of my general discomfort. And don’t even get me started on the effect summer heat has on women who are “a lot pregnant”.

So why am I spending so many precious words to express my complaining-ness to you? Because I’ve found the solution. I’ll give you a hint: it’s pink, it’s served out of a wine glass (because I’m classy like that), and it tastes like heaven. No, there’s no alcohol involved, but it is intoxicating nonetheless.

Strawberry Smoothies


  • 1 cup frozen strawberries
  • 1/2 cup ice
  • 1/2 cup milk
  • 1 container of strawberry yogurt (the individual sized containers)


  1. Put all ingredients into the blender (I used my food processor)
  2. Blend until smooth-ish.
  3. Pour into a nice glass (because it tastes better that way)
  4. Sip your troubles away.

Do you have a favorite summertime dessert? Share it in the comments!

Recipe: Baked Lemon Artichoke Tilapia

20 May

Summer is all about brightness. Bright sunshine, bright colors, bright smiles… bright flavors! And is there any brighter flavor than lemon? I think not.

Recently, I made a chicken picatta recipe, which rocked. I mean, it blew my mind. So I thought, “hey, this lemon/artichoke thing has to work with other proteins, right?” And indeed it does! I’m still working out the possibilities, but the first match I’ve found is tilapia- a buttery, flaky fish that is gentle on the fishiness and heavy on the good stuff. If you’ve never had it- it’s time to try. Seriously, it’s wonderful. If you’ve had tilapia before- you’ll love this recipe. Guaranteed.

Baked Lemon & Artichoke Tilapia


  • 2 filets tilapia
  • 1 lemon
  • 1 can artichoke hearts, drained
  • ½ tbsp olive oil
  • Salt
  • Pepper
  • 6 green onions, chopped


  1. Preheat oven to 300 degrees (f).
  2. Lay tilapia side-by-side in an oven-safe dish.
  3. Drizzle with olive oil.
  4. Salt/pepper as desired.
  5. Cut artichoke hearts into manageable pieces, scatter over/around fish.
  6. Slice lemon thinly, scatter over/around fish.
  7. Baked for 18-20 minutes, or until fish flakes easily with a fork.
  8. Serve, and enjoy.

Do you have a favorite tilapia dish? Share it in the comments.

Download the .pdf version of this recipe: Baked Lemon & Artichoke Tilapia

Recipe: Black Bean Salsa

19 May

Ah, festive food. Food to watch a sports game on TV by. (Who am I kidding, I don’t watch sports.) Amendment: Food to watch Grey’s Anatomy by. (That’s more like it.)

What, my friends, is more festive than a fresh salsa? I mean really. It looks like a party, and I’ll be darned if it doesn’t taste like a party.

You may not know this, but I worked at Chipotle for a time. Yes, it’s true- I rolled burritos with the best of them. (In fact, I could roll a perfect burrito behind my back at the height of my glory days- no joke.) I loved that job. There were several reasons for this.

  1. The restaurant was within walking distance of my dorm.
  2. I pretty much picked/chose my hours according to my schedule.
  3. My boss let me eat one free burrito a day- an allowance that quickly became my “bread and butter” when the university cut off my meal plan due to late payments on my tuition. (The job didn’t pay too terribly well, I’ll admit.)
  4. I learned how to make salsa. Kick-butt salsa. Bona-fide, make your mouth water salsa.

With my amazing knowledge gleaned from one of the best fast-casual restaurants on earth, (thanks, Steve Ells, for putting me through my sophomore year of college both financially and physically- I may have starved without those free burritos), I now give you all a gift: black bean salsa done right.

Black Bean Salsa


  • 1 can black beans, rinsed/drained
  • ½ bag frozen corn, thawed
  • 2 large tomatoes, diced
  • 1 ripe avocado, diced
  • ½ large purple onion, diced
  • 1 fresno pepper, diced (tiny)
  • 1 serrano pepper, diced (tiny)
  • ¼ cup cilantro, minced
  • 2-3 tbsp kosher salt
  • 3-4 tbsp lemon juice


  1. Combine all ingredients. Mix well. Allow juices to drain for 5-10 minutes.
  2. DEVOUR.

Do you have a favorite salsa recipe? Share it in the comments!

Download the .pdf of this recipe: Black Bean Salsa

Just the Basics with Jenna: Food Allergy Awareness Week

18 May

Last week, May 8-14, 2011 was Food Allergy Awareness Week. How many of you were aware of that? How many of us, when presented with the term “food allergy” even think of ourselves? While some food allergies are easy to diagnose and then eliminate from our diets, diagnosis is not always so easy. Most foods cause a much milder reaction and more and more people are entering adulthood without ever realizing their food allergies and sensitivities. I have a strong conviction that certain foods just should not be consumed by anyone, whether diagnosed with an allergy, or not. One of the main reasons that I became Paleo was because I wanted to improve my skin and eliminate stomach pain caused by food sensitivity. However, the reason I have remained Paleo is because of the research I have done regarding the post-agriculture foods that the human body consumes. Through this research, I have found that an allergen-free diet is not only for the food sensitive, but for any person with the desire to be stronger, healthier and ailment free.

I constantly come back to this thought: The most common food allergies in America are milk, wheat, soy and peanuts. The Paleolithic Diet restricts milk, wheat, soy and peanuts. Coincidence? I think not. Some people joke that the Paleo diet was just the effects of someone playing a cruel joke. “Let’s eliminate all the tasty foods and see who will last.” Instead, consider why four staple food items in the American diet happen to cause severe allergic reactions in millions of children and adults, and then ask yourself why you’re continuing to eat them. Sure, not everyone who smokes cigarettes ends up with lung cancer, but does that make cigarette smoke any less harmful? Do we not believe that cigarettes lead to lung cancer? While I know there are several people who can tolerate milk, wheat, soy and peanuts, exactly what does it mean to “tolerate” something? Does it just mean not feeling an immediate ramification? What if these foods were causing something to happen, below the surface? Perhaps an auto immune disease that doesn’t present itself until we are much older? I rarely preach The Paleo Diet, I am a strong believer in eating what you believe works for you. But that’s to the people who have tried to find out what works for them. There are still several people who have yet to even tune into their body, never mind listen to it. Though I’m a week late, it’s never too late to evaluate what you are eating, what your children are eating, and what that means in the long-term.

I’ll leave you with this note from the Food Allergy Anaphylaxis Network, “Between 1997 and 2002, peanut allergy in children doubled. The estimated number of Americans with food allergy has increased, and we don’t know why.” Maybe its only a matter of time before we’re all diagnosed…

Jenna comes to the Frugal Flambe with delicious allergen-free recipes for the busy family. A writer (see her blog: The Paleo Project) and experimental photographer, after several years of food sensitivity and skin problems, Jenna decided to begin a paleolithic lifestyle. Paleo eaters tend to stick to the pre-agriculture food groups: meat and fish, vegetables and fruits, healthy fats, nuts and herbs. No sugar, no dairy, no grains, no legumes, no peanuts, nothing processed. Just whole, organic, healthy foods that work well with the human body, eliminate auto-immune diseases and improve food related ailments. This allergen-free diet is Jenna’s new way of life and she is constantly teaching herself new ways to cook and feed her body what it needs.Every Wednesday, she’ll share her her dishes with families who suffer from allergies, or people who are looking to change their eating habits.  No sugar? No dairy? No grain? No problem!

Recipe: Grilled Stuffed Bell Peppers

16 May

It’s spring. It’s perfect. The breeze is playing gently in the trees, the bunnies are starting to come out to play, and the mosquitos haven’t hatched yet. The sky is that delightful blue, kids are playing outside, and this pregnant lady isn’t holding so much water she can’t wear her flip flops (yet). Yes, it’s a beautiful time of year.

And, as you know, there are culinary benefits to the beautiful changes in climate as well. I could name a thousand brilliant foods that are at their peak right now, but just a few are those used in this recipe: tomatoes, bell peppers, and… well there’s feta in it too (albeit it’s always in season).

This is the kind of meal that not only looks beautiful, but encourages a beautiful self-image as well. I mean, it’s super healthy, super satisfying, and super amazing in all ways possible. Also: easy. WINNING!

Tomato & Feta Stuffed Bell Peppers


  • 2 large yellow bell peppers
  • 2 large green bell peppers
  • 3 medium tomatoes, peeled, diced
  • 1 tbsp olive oil
  • ¼ tsp garlic salt
  • ¼ tsp black pepper
  • ¼ cup feta cheese (crumbled)
  • 2 tbsp fresh basil


  1. Cut peppers in halt. Remove and discard seeds and white membranes.
  2. Arrange peppers, cut sides down, on the rack of the uncovered grill for 4 minutes.
  3. Fill peppers with tomatoes, brush with olive oil and sprinkle with garlic salt and pepper.
  4. Grill for 4 more minutes.
  5. Sprinkle with feta cheese, grill 2 more minutes, or until cheese is soft.
  6. Remove from grill, sprinkle with basil leaves, serve immediately.

 Do you have a fave grill recipe? Share it in the comments!

Download the .pdf of this recipe: Stuffed Bell Peppers

Recipe: Naked Turkey Burgers

13 May

Exciting news, y’all: one of our photos, the one of the Chickpea and Tomato Salad, was accepted to both Tastespotting and Tasteologie! This is exciting because these sites typically only accept photos that are awesome. So, you know, I’m feeling a little proud of myself this week.

Once that one was accepted, I felt the bite of the “food porn” bug. Oh man, I can’t explain how excited I get now when I have something freshly made that I can photograph. A couple of things I’ve learned over the past two months about food photography:

  • Always use natural light. The light source should come from behind you, preferably over one of your two shoulders.
  • Never use flash. It makes it look cheap.
  • Try to “set the stage” for the food- a lot of mine I keep simple (on purpose) but you should see the awesome set-ups some people do for their photos, and it helps!

Those are just a few tips, of course. As you can see, I applied these tips to the photo of our recipe today: naked turkey burgers. A note about these: we had never cooked turkey burgers before, let alone on the grill. So, we overcooked them. They still tasted good, but they were a bit dry. It’s nearly impossible to see if the meat is cooked through, (and when using super lean turkey, there aren’t any juices to run clear, thus taking away that hint that they’re done), so time it. 6-8 minutes should be about perfect on the grill- we did 10 minutes per side and they were a step above hockey pucks.

Otherwise, this meal was awesome.

Naked Turkey Burgers


  • 1 lb extra lean ground turkey burger
  • 1 tsp salt
  • ¼ tsp pepper
  • ¼ tsp garlic powder
  • ¼ tsp onion powder
  • ¼ tsp thyme
  • ¼ tsp rosemary
  • ¼ tsp sage
  • 1 tbsp olive oil


  1. Mix meat with all ingredients.
  2. Form into patties (we made four)
  3. Cook on the grill, 6-8 minutes per side.
  4. Devour.

Do you have a fave turkey burger recipe? Share it with us!

Download the .pdf of this recipe: Naked Turkey Burgers

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