Shed for the Wed Blog — Shed for the Wed
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Roasted Heirloom Tomato Soup

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Please enjoy my first foray into the movie making world. Lol, it's just my Instagram story turned feature film- and it's less than a minute! Note: I mention quinoa stuffed acorn squash - saving that one for another day! Apologies for poor lighting- I finally got a food light for evening meals!

This soup is 5 (store bought) ingredients and is perfection. Great for cool end of summer evenings, and maybe one of the easiest recipes EVER. So fast. So easy. It's perfect for a weeknight. 

It is approved for both months of the program, but don't use any cheese garnish if you are in month 2. I promise, this soup is so flavorful- you will barely notice it! 

Ingredients

  • I used 3 small, 4 large heirloom, 2 medium tomatoes …  on average 9-10 med sized tomatoes. Use heirlooms if you can for amazing flavor. 
  • 6-8 (depending on size) garlic cloves, peeled and whole
  • 1 small yellow or sweet onion, quartered 
  • 1 tablespoon olive oil
  • 4-6 basil leaves
  • salt and pepper
  • Option: sprinkle of parmesan cheese, grated
  • Option: try with 1 tablespoon balsamic vinegar

Instructions

Pre-heat oven to 375 degrees. Wash and cut tomatoes, placing in a shallow baking dish cut side down. Add onion pieces, garlic, and basil to the pan. Drizzle vegetables in the pan with olive oil (and optionally with balsamic vinegar.) Season with salt and pepper. Bake for 45 minutes.

Place roasted vegetables (tongs are great for this) in food processor bowl or blender. Pulse until you reach desired consistency. I made mine thicker, and it felt very hearty! An immersion blender also works very well. 

The soup will be hot without reheating necessary. Serve garnished with cheese if desired.

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What to eat at Chipotle

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So you think you have the guidelines down, but then you go out to eat and have no idea what to order. This is one of the biggest hurdles I see clients try to overcome.  What can be simple at home, becomes overwhelming when you are out. I am your guide to help you make better decisions when you aren't able to cook (or just don't want to!). 

One of the more common restaurant options all over the good ole USA is Chipotle. I thought this is a great place to begin demystifying eating out. Chipotle has higher quality ingredients and has lots of available combinations that are #shedapproved. 

I am going to walk you through, section by section, as if we were in line together. Let's start:

1. Salad, bowl, or burrito?

  • Salad: It's just a base of lettuce. So that is a resounding "yes" there. I would skip the vinaigrette- ingredients are okay but just adds more calories (and sugar) that you do not need for the substantial amount of food you get. 
  • Bowl- always a "yes".
  • Burrito - that's a "no". The tortilla adds a significant amount of calories, and it is not an unrefined whole grain. 

2. Choose brown rice or no rice. Brown rice is digested slower in the body than white rice - keeping your blood sugar stable. It is also a whole grain where as white rice is not. A-ok if you would like to abstain from rice altogether. 

3. Beans! I will admit here, I will stand corrected to what I said in the Instagram story. I always thought that the pinto beans were refried beans- prepared in bacon fat. According to Chipotle's ingredient list they actually are vegan! So feel free to have pinto or black beans. Protein packed and so satiating, you can't go wrong. Also, in this section are the fajitas. Mo' veggies, NO problems! 

4. Ahh the animal protein/ tofu options. This part is interesting. I always go for the chicken. Why? Because it is lean, and I don't like to overdo pork products. Steak is also approved on the program, but you should be keeping your red meat consumption at 1-2x a month (better for your arteries and for the environment!). Barbacoa tends to be on the fattier side - so I would choose steak if you are opting for red meat. Lastly, what's wrong with the sofritas? Tofu is a great option if you are trying to cut back on meat consumption (me, all of the time!) but it is a processed food, so I try to not eat too much of it either. Bottom line: eat what you like, but be mindful of what you choose in the bigger scheme of what else you are eating in your life.

5. Salsas? Any and all! Enjoy! 

6. Sour cream and cheese? Although both these are technically approved in month one- I would advise against it. Month 1 treats dairy as a garnish- Chipotle employees very rarely listen when you say "just a little". I wouldn't waste your dairy intake here. 

7. Guacamole? Always a yes- get those healthy fats!! Lettuce? Obvs- get in those greens!

Lastly, eat until you are full. Listen to your body! You may need to finish the bowl, you may not. Every day and every meal is different. It is all about mindful eating and eating slow enough for your body recognize the cues from your stomach to brain! 

More thoughts on Chipotle

The best part of Chipotle? Their dedication to raising their animal products humanely and healthfully. The following are excerpts from their website. 

"We buy meat from farmers and ranchers who raise their animals without antibiotics and added hormones. If an animal falls sick, our protocols require that farmers bring them back to health in the most responsible manner possible."

"We set minimum space requirements for the animals producing the meat and dairy products that end up in our restaurants. We work with our suppliers to ensure the highest possible animal welfare standards, and are always setting the bar higher.

If, due to supply shortages, we have to serve conventionally raised meat, we clearly post signs in the affected restaurants."

I know this is still far from where we should be in terms of the treatment of livestock- but Chipotle is very advanced compared to most other fast casual restaurants. I respect the progress they have made in the industry. 

On the other side of the spectrum - I would be remiss if I didn't call attention to one of Chipotle's bigger problems.  The oils they use in almost all of their cooked foods (and even the dressing!) are problematic. They recently eliminated GMO soy oil (cheers and applause!) and replaced it with Rice Bran Oil. It is not a terrible choice, but it is an "industrialized" oil - which wasn't seen in generations past. It may also contain trace amounts of arsenic. For more information on Rice Bran Oil check this out.

At the end of the day, no food is perfect and no restaurant is perfect. You make the best decisions you can depending on what is going on in your life. Overall, Chipotle is actually a really great option if you are shedding and you are on the go!  I hope these tips help you make soulful healthy eating decisions when you aren't at home.

What do you think about Chipotle? Will you eat it while you are shedding? Leave a note in the comments below! Have a great day, babes!

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Banana Pancakes

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Did someone just hear Jack Johnson? Oh that was just in my head. But I seriously am pretending that it's the weekend. Rainy mornings, sleeping in, and banana pancakes. (Jk I didn't sleep in. Boo. And I ran in the rain. Double boo.) BUT this is my favorite weekend treat that I am thinking about integrating to the work week, just to make it more fun.

Seriously guys, these are so easy. First you take bananas, then you mash them. Then you add eggs. You grease a griddle or pan with a little bit of olive oil spray or just oil up a paper towel and wipe it down. Key: make sure the griddle is hot enough- you can test a little bit in the pan to see how quickly a little blob cooks. Then take 1/4 cup of "batter" and place on the griddle/pan (whichever you use). You can add cacao nibs or blueberries for an extra fun batch. The trickiest part is flipping them- 2 spatulas are necessary because they are very delicate. Make sure the one side is cooked thoroughly before attempting the flop. The good news is, even if they aren't pretty, they still taste ah-mazing. You have the option for a slight drizzle of 100% maple syrup- but in my opinion you really don't need it! And I am a sugar person, TBH. 

 Instagram story breakdown below:

While these are relatively high in sugar content compared to most other items on the plan- it is all natural fruit based sugars, and paired with protein from the eggs, they prevent the blood sugar spike and drop that causes hunger and weight gain. These will keep you full until lunch! 

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See below for the full recipe. Ready to give them a try? Let me know your thoughts in the comments below! 

Banana Pancakes

serves 2 (6 pancakes)

Ingredients

  • 2 ripe bananas

  • 2 eggs

  • olive oil spray (alternative, put oil on a paper towel and spread on pan/griddle)

  • ½ cup of blueberries or sprinkle of cacao nibs (optional)

  • lil bit of 100% maple syrup

Instructions

Mash bananas in a big bowl (some small lumps are OK). Add eggs. Mix together completely.  

Heat pan or griddle over medium-high heat. Spray with olive oil spray. Test a small spoonful- if it solidifies quickly, it is ready. Fill a ¼ measuring cup with batter. Pour onto heated pan/griddle. Add blueberries and/or cacao nibs. Cook on each side until slightly brown. You may need two spatulas to flip, they are delicate. 

For an extra treat serve with a dab of 100% maple syrup.