Sweet T and a Honey B
Food, Fitness, and the Adventures That Make Life Sweet

What the Heck is a Frittata?

I have a new obsession with World Market. It’s more like an old obsession met with the fact that now I’m finally getting around to deciding on the last few pieces of decor to complete the look of our small home. I often find myself spending most of my lunch hour (don’t tell my husband) perusing the home decor section trying to figure out how I can fit that adorable ivory elephant or eclectic looking globe in our tiny home (the answer is, we can’t) yet I keep going back. Amidst one of my many trips in the last few weeks I’ve been drawn more to the kitchen and dining room section looking for treasures. Do you ever pass something while in a shop and find yourself going back one, two, or even three times after you keep talking yourself out of buying it? This was the case with their section of cast iron cookware. I have recently been reading about all the benefits of cooking on cast iron: almost completely non-stick, easy to clean, vegetables taste even better cooking on cast iron, potatoes are crispier, meat is cooked more evenly..I don’t think I need to continue. I finally talked myself IN to purchasing a cast iron skillet last week and I’m fairly certain this is the beginning of a beautiful friendship. 

The weekend was approaching and I wanted to make something special for hubby and I to have on Saturday morning. Since Superbowl Weekend is usually met with all-you-can-eat pizza, taco dip, and meatballs, I wanted to kick-off (hah..) the weekend on a healthier note. I picked up some italian turkey sausage, sweet potatoes, eggs, spinach, and peppers and told Bryan “I’m going to make my own frittata”

*Cue the cricket sounds*

“That sounds great. What the heck is a Frittata?”

I simply rolled my eyes and told him he would like it. He went back to playing Madden on PS4. 

 

If I’m being 100% honest I DIDN’T know if he would like it because I wasn’t sure this was actually going to turn out. Cooking on cast iron is a little more difficult because the skillet has to be cleaned, placed over really high heat to dry out, and seasoned. This essentially means rubbing oil or some type of fat like lard or ghee over the entire skillet to make it completely non-stick. After preparing the pan I went to town and started cooking up our meat and veggies.

 

Since this particular breakfast combined pretty much everything I had a taste for, it took a little longer to make. This is definitely a weekend meal but I quickly found out that it reheats really well and you can have it for a couple of days. It’s also so easy to add anything you have a taste for. I’d love to try this with some lean chopped ham, scallions, green pepper, and add a little sour cream on top. This can also be turned in to more of a casserole if you add a couple more eggs want to use a 9X13 baking dish. 

I encourage you to try this if you are looking for a delicious brunch idea to serve for company, or even just a hungry husband. Just don’t be surprised if he doesn’t know what a Frittata is 😉 

Vegetable Potato and Sausage Frittata
Serves 6
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Ingredients
  1. 6 eggs + 2 additional egg whites
  2. 1/4 cup fat free milk
  3. 1 lb. italian turkey sausage (out of casing)
  4. 2 tsp olive oil
  5. 2 cups fresh spinach
  6. 1 large sweet potato, peeled and chopped
  7. 1 large red pepper, sliced
  8. 1 tsp salt
  9. 1 tsp ground black pepper
  10. 1 tsp garlic powder
  11. 1/2 cup low fat shredded cheese, like mozarella
Instructions
  1. - Pre-heat oven to 325 degrees
  2. - Toss chopped potatoes with olive oil and place on a baking sheet. Place in oven and bake for 25 minutes.
  3. - While potatoes are baking, completele cook turkey sausage over medium to high heat and break it up as it browns.
  4. -Once sausage is cooked, transfer to a medium sized bowl
  5. -In the same skillet as you cooked the sausage, saute' spinach and peppers until spinach is wilted and peppers are soft.
  6. -Add sausage and cooked potatoes to skillet with spinach and peppers.
  7. -Whisk the eggs, egg whites, and milk in a small bowl and pour egg mixture over the vegetables, potatoes, and sausage.
  8. -Cook skillet over medium heat for 5 minutes
  9. -Sprinkle cheese, salt, pepper, and garlic powder over the top, and place skillet in oven. Cook for 25 minutes or until egg is cooked all the way through.
  10. -Let skillet cool for a few minutes (it will still cook as it cools), slice, and serve!
Sweet T and a Honey B https://www.sweettandahoneyb.com/

A Little Friday Encouragement

Admittedly I have written, edited, and rewritten this post a few times. The original title was “A Little Monday Encouragement”. The second title was “A Little Mid-Week Encouragement’.. and here we are and it’s already Friday. But who’s complaining? And who isn’t dreaming of some hilarious Superbowl commercials and tasty snacks? 

At the beginning of this week I took some time to think about why I started a blog. While STHB gives me that creative outlet that I often crave but don’t get to explore working in finance and an easy place to share the many recipes and projects I take on during the week, I also want to use this to provide motivation to those looking to change the way they fuel their bodies (and mind!) and achieve their health related goals. I do struggle to fit Sweet T and a Honey B in the ‘health’ or ‘fitness’ category because I’m not going to share a new leg day workout every week or tell you that you should only ever be eating chicken and vegetables. STHB was born so that I could share my experiences, and ultimately ideas and tips, to leading a healthy life that’s good for your mind, body, AND soul. I am not even close to being an expert on any topic I write (or ramble) about but my qualification comes from my passion of helping others find confidence in themselves. I truly believe I am one of the most blessed people on this earth- I have the world’s most loving and hilarious family and friends, a nothing-but-supportive (and extremely handsome) husband, a good education and career, and a roof over my head. Though, I am still human and have faced a few trying times throughout my life coupled with some low self-esteem. This is why sometimes my posts might not come in the form of a recipe, workout, or my latest crafting endeavor, but rather in the form of lessons I’ve learned or the thoughts going through my head during that given day or week. 

It’s probably about time that I get to where this is really coming from. The past couple of weeks at work have been very busy and required some later nights than usual. I just came up on a year at my company and occasionally feel like I’m still learning the ropes. A few mistakes made last week at the office, combined with being exhausted, admittedly led to some angry tears on the drive home and frustration with myself. I also didn’t have as much time to hit the gym- which is always my go-to stress relief. I’m sure many of you can relate that it was ‘just one of those weeks’. When the weight of the week is on your shoulders, it’s easy to lose motivation when it comes to taking care of yourself. These are often the weeks I don’t find the time to make dinner, but stop at Chipotle instead. Or, sleeping in so much that I end up running late and skipping breakfast altogether. I was not only feeling in over my head but was anticipating a disappointing number on the scale. Longer hours at work=longer hours sitting (even though I DO have my new exercise ball chair 😉 )While I am a huge proponent of not using the number on the scale to define how hard I’ve been working, I have been actively working again to lose some extra weight I’ve gained within the last year or so and getting back to feeling like the strongest version of myself.

Despite my lack of time for anything much outside of work or teaching dance the last couple of weeks, I found myself determined to keep a different mindset than I have in the past. First, I was determined to keep on track with my WW Points and not give in to the easy temptation of pitching in for the pizza our team was ordering during a late night or making that Chipotle stop. I planned ahead, packed my snacks, and made sure to drink plenty of water. Secondly, while working out is extremely important-so is rest. I didn’t get discouraged when I could only sneak in 25 minutes of the elliptical or needed that rest day altogether. And lastly, but most importantly, my husband has been my biggest motivator and cheerleader. He’s been diligent about planning and packing his lunches/snacks, getting to bed early, and finding a good balance between going to the gym and listening to his body when he’s tired. Surrounding yourself with people who continually motivate you to be the best person you can be is the number one factor when achieving your own goals. 

By fueling myself with the proper nutrition to keep myself energized and focused, listening to my mind and my body when it’s time to slow down, and staying motivated with the help of my incredible husband and best friends (I wrote about our 100 Day Health Challenge here), I’ve been feeling really good throughout these last few weeks. As it turns out, I have lost over 5lbs since the New Year. I’m feeling strong, ready to accomplish my fitness goals this year, and excited to motivate others through STHB 🙂 

Spicy Sweet Potato Oven Fries

The beautiful weather (for January) in Chicago this past weekend brought many people outside running, walking, grilling, or playing at the park. I could also sense the hope that in just over a week, that silly groundhog won’t see it’s shadow. I’m sure we all wouldn’t mind an early spring. Along with the warmer weather, I developed a taste for one of my favorite summer meals; Turkey Burgers, Sweet Potato Fries, and Fruit. This meal is a staple in our home during the summer months because it’s filling but not heavy and weight watcher friendly. We also love making our own sweet potato fries because there are endless ways to season them. Though, after finding this recipe, I don’t know that I would season them any other way.

Perhaps one of my favorite birthday gifts this year was a new Weight Watchers Family Meals cookbook from my husband. This book is filled with 250 recipes that range from theme night and entertaining meals to easy-to-follow weeknight meals that don’t take much time. This recipe combines a little Chipotle Chili Powder and a little sugar to make the perfectly seasoned snack that you won’t feel guilty going back to the kitchen for a couple more 😉 

Nothing better than a handsome husband helping with dinner 🙂 

 A couple of my other favorite recipes I have tried from the new Weight Watchers Family Meals cookbook are the Fettuccine with Chicken Sausage and Artichokes and the Honey Mustard Chicken Tenders. Even if you aren’t on Weight Watchers, these recipes are perfect for someone looking to control portion sizes but still eat what you want! There is a recipe for Mexican Sloppy Joes using English Muffins that I am dying to try. If you’d like a copy of your own cookbook, you can find the link to purchase one below 🙂 

Spicy Sweet Potato Oven Fries
Serves 4
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Prep Time
10 min
Cook Time
25 min
Prep Time
10 min
Cook Time
25 min
Ingredients
  1. 1 pound (2 large) uncooked sweet potato(es), cut into 4-inch long X 1/2-inch-thick fries
  2. cooking spray
  3. 2 tsp olive oil
  4. 1 tsp chili powder, chipotle variety
  5. 1 tsp ground turmeric
  6. 1⁄2 tsp table salt, or to taste
  7. 1⁄2 tsp sugar
Instructions
  1. Soak cut potatoes in cold water for at least 30 minutes or up to an hour; drain.
  2. Preheat oven to 425°F.
  3. Coat a nonstick cookie sheet with cooking spray. Arrange fries on prepared pan, packed tightly together; drizzle with oil and turn potatoes until fries are well-coated with oil.
  4. In a small bowl, combine chili powder, turmeric, salt and sugar. Sprinkle half of spice mixture over fries; flip fries and sprinkle with remaining spices. Turn fries over several times to make sure spice mixture is evenly distributed.
  5. Spread fries out and bake, turning once or twice during baking.Yields 1/2 of potato per serving.
Adapted from Weight Watchers Family Meals Cookbook
Adapted from Weight Watchers Family Meals Cookbook
Sweet T and a Honey B https://www.sweettandahoneyb.com/

 

Sweet Saturday no. 3

There are very few things I enjoy more than waking up on a Saturday morning, thinking it’s a weekday before I open my eyes, only to look at the clock and realize it’s 8 o’clock in the morning and I don’t have to rush out of bed to be anywhere. I took a few extra minutes (more like 30) to soak in this glorious feeling before I was in desperate need for a warm cup of coffee to start the day. Also can we talk about how the sun is finally shining?  

I’ve mentioned before that as I get older I appreciate those weekends with little to no plans. I used to enjoy stuffing each minute with activities and to-dos and would usually know my plans by Tuesday for the following weekend. I find myself getting further away from the need to be busy all of the time and can honestly say I am less stressed because of it. Today and tomorrow’s plans consist of (currently) sitting across from my handsome husband at our favorite coffee place while we both get some work done, dinner with friends to celebrate some new jobs, and a brunch with a couple girlfriends tomorrow (hello Bloody Mary & Mimosa bar 😉 ). Football Sunday is also on the agenda! Knowing that I would be able to de-stress this weekend was definitely one of the sweetest things of my week. 

Here are just a couple more of the things that energized me this week. Have a fabulous Saturday!

Gaiam Balance Ball Chair

With as active of a lifestyle as I try to live, my job doesn’t help much. Believe it or not, working at a desk all day takes a toll on your body. On average I sit at my desk from anywhere from 7-10 hours a day and as much as I try to move around, there’s very little time  for walking or stretching breaks in between. The bathroom is not even that far from me. In a recent conversation with a good friend of mine at work, we discussed how achy we are after a full day and compared little pains in our lower back, neck, and shoulders. Somewhat jokingly, she said “You know, we really need to buy those exercise ball chairs”. We laughed and went – you guessed it – back to our desks.

I ended up being a little curious and doing some research on the benefits of having one of those chairs. Not only did I find that those who use these chairs can burn up to an extra 350 calories a day (by being forced to adjust your position every once in a while, you’re moving), but relieves back pain (bingo!), tones your core/abdominal muscles (summer IS coming, people), improves focus, and induces the need to stretch because there is little to no back of the chair. Despite reading these benefits, I left the idea alone for a week or two- until my friend walked over to my desk one day to let me know that Gaiam’s Balance Ball Chair was Amazon’s Deal of the Day. She didn’t have to twist my arm much because all she said was “If you get one, I will” and within 2 days, I had my chair (Thanks Amazon Prime!) 

After a week of sitting in it, I have already noticed obvious changes. I am WAY more conscious of the way I sit and my posture throughout the work day, I find myself feeling the need to stretch, stand up, adjust my position on the ball, my mind wanders less when working on projects, and I have zero lower back pain going home at the end of the day. It also inspires a lot of great office conversations as people walk by – “Hey, can I try your chair?”

This chair is extremely easy to assemble and comes in a large handful of different colors. I ordered the bright purple ball to brighten my cube  a little bit. I highly encourage anyone who sits all day to purchase one of these. Since I can’t change the fact I sit all day, the Gaiam Balance Ball Chair has changed my perspective on it.  Right now, they happen to be on sale at Amazon and you can order yours by clicking below!

 

Protein Packed Chocolate, Peanut Butter, and Banana Milkshake

After a particularly sweaty workout one night this week, I was a little hungry but craving something cold. Using some of the ingredients we already had in the house, hubs and I decided to make our own milkshakes before sitting down to our missed episode of ‘This is Us’ on NBC. Each milkshake combined:

  • 1/2 frozen banana
  • 1 Scoop Vega One Chocolate Protein Powder (You can use any chocolate protein powder you like)
  • 1/2 Cup unsweetened almond milk
  • 2 tbs PB2 Powdered Peanut Butter (we swear by this stuff)
  • 1/2 Cup Chocolate Mocha Halo Top Ice Cream

Not only was I full after drinking this, but it quenched my thirst after that workout. Next, we want to try combining the same ingredients but replacing the chocolate protein powder for vanilla and the Chocolate Mocha Halo Top for their birthday cake flavor. You can top with sprinkles and enjoy as a dessert!

Avocado Chicken Salad

One of the hardest things about working in an office is the constant temptation to go out to lunch with coworkers and the endless supply of leftover Christmas candy that people dump in the communal basket. I know I am not the only one that experiences this and it’s so easy to give in to the temptation of pitching in for the pizza being ordered for lunch or walking across the street for an order of McDonalds french fries. What’s not always so easy is coming up with healthy lunch ideas that keep you interested (you can only take the same turkey sandwich so many times), feeling full, and away from the extra junk food. 

Because Bryan and I make the effort to pack a lunch every day and sometimes have very little time to heat meals up, we had to find some more cold lunch ideas. I knew we had a new favorite when I found that you could use avocado and plain greek yogurt as a chicken salad base instead of mayonnaise. There’s many delicious versions of chicken salad using these ingredients but I experimented with ours a few times to get it to our liking. It’s easy to play around with the amount of lime, salt, and yogurt to make your perfect salad. 

I often pair this with Sweet Potato Chips. ‘Food Should Taste Good’ is my favorite brand of these and add a perfect crunch to this very simple meal. Some other ideas include pita bread, cucumber slices, baby carrots, or a slice of wheat toast. I have also made this as an appetizer for a group and served with small crackers. 

      

This has become a staple in our home and I hope that you enjoy it too!

This makes about four 1-cup servings. Each serving is 6 WW Points.

Avocado Chicken Salad
Serves 4
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Ingredients
  1. 2 Large Chicken Breasts, cooked and shredded
  2. 2 Large Hass Avocados, ripe
  3. 1 5 oz. container of fat free, plain, greek yogurt
  4. 2 tsp salt
  5. 2 tbs lime juice, fresh
  6. 2 tsp garlic powder
Instructions
  1. 1. Mash avocados in a large bowl with a fork
  2. 2. Add chicken, greek yogurt, salt, lime, and garlic powder and mix thoroughly.
  3. 3. Serve with sweet potato chips, pita, or veggies and enjoy!
Notes
  1. Tip; Taste as you add the salt and lime. Play around with these two ingredients to your liking.
Sweet T and a Honey B https://www.sweettandahoneyb.com/