dropped the ball on vday plans? whether you're single, the man, the woman, or something else. . . this post is for you.

I LOVE Valentine's Day! And I like doing stuff on Valentine's Day, like 80% of women. I also don't wait on my husband to make the plans because well, he's not a mind reader and I'm just way more creative in that space. So whether you're single - loving yourself (or having a girl's night), the man, the woman, something else. . . this post is for you. Keep reading. 

Valentine's Day Table

It's February 13 and you forgot to make plans for Valentine's Day? . . . all of the perfect reservations are taken? Whomp. 

Going out on busy days such as Valentine's Day can be a bit overwhelming and actually, not that romantic. I'm all about easy right now (and all about keeping the romance alive, too). And although you see this beautiful decadent chocolate cake in these pictures, you can bet that was easy too. Sometimes you make plans and they just don't work out. I lost my grocery list on the way to the grocery store and . . . well, decided to wing it and grab some boxed cake. So if you want the decadent cake recipe . . . here it is. 

So what to do if you don't have ANY plans. . .  you channel your inner cupid and get creative with your living space. All it takes is one inexpensive trip to Trader Joe's for a dozen beautiful long-stem roses (for $12.99), truffle ravioli (that takes 3 minutes to prepare), delicious macarons (frozen aisle, 20 minutes and they're ready to eat), French Rosé and maybe some chocolate cake. Because chocolate cake is sexy.

Make your woman or man happy with a V-day night in. Light some candles and check out the Vanessa Paradis station on Pandora. Lighting and music can make the most romantic ambience if done right. DO IT RIGHT.

Spend the afternoon chatting about life and love. Or, break out the fun board games you used to play when you were younger. Or buy some new games at your local "fun" shop. . . why not?

Last but not least, look your best. Whether you're in your comfy new PJs or dressed up for a night out (in). . . wear your favorite cologne or perfume (or better yet, their favorite perfume or cologne) and make the afternoon about the one you love. 

Love is meant to be celebrated and date night on the night of LOVE, is the ultimate celebration. 

Enjoy.

Happy Valentine's Day from Shitty Date Night and Kale Or Whale. L-O-V-E

my health nut breakfast : smoothie sunday

Make your own!

1 tablespoon of almond butter, 1/2 banana (use whole banana for a sweeter smoothie), 1 cup of cashew milk, 1/2 scoop pea protein (optional), 1/2 avocado (add whole if not using protein), handful of baby spinach, squeeze of lime, dash of pepper, blend with ice. YUM.

slow cooker lean pork tacos

Ingredients

Fresh ingredients are preferred but if you can't find the chilies in your local market, you can use canned.

6 cloves garlic

2 to 3 chipotles in adobo sauce

3 whole ancho chiles

3 whole pasilla chiles

1/2 medium white onion, roughly chopped (I used onion powder because I hate onions)

1 tablespoon turmeric

3 tablespoons extra-virgin olive oil

2 tablespoons honey

1 tablespoon cider vinegar

Pink Himalayan sea salt (use sparingly to taste)

2 teaspoons dried oregano, preferably Mexican

3 3/4 cups low-sodium organic chicken broth

4 pounds pork loin, cut into chunks

Freshly ground pepper

2 bay leaves

1 cinnamon stick

Low-carb whole grain tortillas, warmed, for serving or Lettuce Wraps

Assorted taco toppings, for garnish - I used shredded cabbage and fresh salsa

Directions

Add the pork loin to crock-pot, add garlic, trimmed chilies, chipotles, turmeric, honey, vinegar, oregano, bay leaves, cinnamon stick, sea salt, peper, olive oil, onion, and chicken broth. Cook on high for about 5 hours until cooked thoroughly. 

Discard the bay leaves and cinnamon stick. Shred the pork with 2 forks; season with salt and pepper. Serve the shredded pork in the tortillas, along with toppings.

Original recipe here - this one has been modified for preferences and nutrition.  

savory chicken recipe you need to own

Easy chicken recipe

1 whole chicken (broiler/fryer) cut into 8 pieces

1/2 cup plus 2 tablespoons olive oil

10 sprigs fresh thyme

40 peeled cloves garlic

1 tspn dried rosemary

1 of basil

Preheat oven to 350 degrees F.

Season chicken with salt, pepper, parsley. Toss with a 2 tablespoons olive oil and brown on both sides in a wide fry pan or skillet over high heat to brown. Remove from heat, add oil, thyme, rosemary. basil and garlic cloves. Cover and bake for 1 hour or until done - do not under or overcook, all ovens vary.

Remove chicken from the oven, let rest for 5 minutes and serve with a green veggie.

kow style chicken pot-au-feu

Using fresh ingredients is key here - I used a combination of fresh and dried herbs.

2 large chicken breasts shredded

1 bunch fresh parsley

1 tblspn ground turmeric

1 tblspoon rosemary

6 cups organic low-sodium chicken broth

1 cinnamon stick

zucchini - 3

10 mushrooms

one handful of snap peas

1 handful of shredded cabbage

1 teaspoon black peppercorns

1/2 teaspoon coriander seeds

Pink himalayan sea salt (to taste)

3 small leeks, outer leaves peeled, halved lengthwise

2 handfuls of baby carrots

6 diced celery stalks

1 whole chicken

2 tablespoons extra-virgin olive oil & or coconut oil (I mixed the two)

1 pound winter greens (such as Swiss chard or kale), torn

Freshly ground pepper

3 cups chicken broth

Boil the chicken pieces in one cup chicken broth. Shred with a fork.

Add all ingredients EXCEPT shredded cabbage, mushrooms, and zucchini to crock-pot and cook on high for 3 hours. Toss in the mushrooms, zucchini and cabbage and cook for 1 more hour.

Original recipe found here - this recipe has been modified for nutrition and preferences.

the most nutritious chicken salad recipe ever

Chicken salad is one of my all time southern favorites. Unfortunately, it is so full of calories that I can only have a little before my stomach is hurting and I’m bloated. Nevertheless, I always order it if it’s on the menu because it’s so delicious. So, I came up with this…

This is my lower calorie version — it just so happens that it’s actually good for you too! The perks of making a big batch of chicken salad is that it stays delicious in the fridge for a few days. This recipe feeds five (or feeds you five times). I LOVE celery and always put extra, but feel free to modify to your liking.

All of my ingredients are sustainable, organic, and as fresh as possible. This is key is retaining the full flavor.

What you will need:

Organic Greek Yogurt (approx 7-10 oz depending on how creamy you like it)

Celery (approx 5 stalks)

Red Grapes (approx 20 – I used white grapes this round because I couldn’t find red)

Turmeric (super nutritious and masks the yogurt tartness) 2 tspsn

Lemon Juice a few heavy squeezes

Lime Juice a few heavy squeezes

Almonds (I used Marcona) approximately 20

Onion Powder to taste

Salt & Pepper to taste

2 Boneless Skinless Chicken Breasts

Avocado Oil (optional)

Organic Chicken Broth (low sodium) enough to boil chicken

Boil the chicken in chicken broth for approximately 20 minutes. While boiling – dice your celery, grapes and almonds. When the chicken is completely done (don’t overcook, but PLEASE don’t undercook), spray with avocado oil (optional) and use a fork to shred the chicken into very small pieces.

Mix the first nine ingredients together in a large bowl. The amount of any of the seasoning depends on your taste. If you still taste the tartness of the yogurt, add more onion powder and/or turmeric.

If the chicken has cooled enough, combine the ingredients in one large bowl. Taste, and adjust ingredients as necessary. For best results, refrigerate for one hour before serving.

Voila!

the perfect detox after holiday indulgences

It’s January 3rd and it’s time to get back on track. If you’re anything like me, you definitely enjoyed yourself over the holidays. And although you may be a health freak, you said YES to just about every treat imaginable. My brain goes on vacation mode around November 20th and truly loses it until January begins. Then I freak.

Yea, no.

I’ve put together a list of my SUPER SIMPLE au-naturale ways to detox (most of these I do everyday, on a normal day, obviously when it’s not the holidays).

Let’s get our life back together – We can do this! Start slow, but treat your body well. I promise you by this time next week, you will feel normal again.

GREENS.

Lots and lots of greens. Buy (or make your own) green juice (not the kind that’s full of fruit, the kind that tastes like grass – I promise you will get used to it, don’t sabotage this whole thing by adding a bunch of sugar).. Take on a 3 day juice cleanse or simply replace one meal a day with a large green juice full of kale, spinach, chard, celery.. etc. I like to have my juice first thing in the morning when I’m feeling the most motivated.

PROBIOTICS.

Healthy digestion is important for soooo many things. If you have poor digestion, it probably causes you bloating and shows up as a rash or acne on your otherwise clear skin. Make sure you’re taking a dose as soon as you wake up on an empty stomach and one right before you go to sleep. My favorite travel probiotics they don’t even have to be refrigerated and are seriously a MIRACLE!

DANDELION TEA.

I don’t know about you, but I definitely drink more alcohol during the holiday season. My liver could use a detox and that’s just what dandelion root does. One or two glasses a week is plenty.

FILTERED WATER.

Drinking plenty of water improves digestion as well as keeps you hydrated and energized. I don’t know how much water you drink on a regular basis, but most of us could stand to drink more. Shoot for two liters a day. Try this water bottle that filters your water as you drink.

TURMERIC.

Turmeric reduces inflammation so you can kiss all that water weight goodbye (thanks to all the extra salt, we pack on water)! I add ground turmeric to every meal I can get away with. It doesn’t taste that great, so why not mask the flavor with food? You won’t even know it’s there! Another option is to take a small shot of it every morning with honey or grassfed clarified butter. My favorite pill form turmeric and shed some of that inflammation asap.

GREEN TEA.

Green tea increases fat burning and improves physical performance. It’s ok to have a few cups of this a day – you could even replace your coffee with it. (I know, LOL). 

MORE VEGGIES, LESS MEAT.

It’s no secret that vegetables have less calories than meat. Try to find a different source for your protein (at least for one or two meals a day). Try beans, almonds, kale, avocado, quinoa, etc – just don’t go for the soy protein (it will bloat you, but more about that later). If you can’t eat a meal without meat, reach for fish (fishes with low mercury levels) or chicken (organic, no added hormones or antibiotics).

GO TO THE GYM.

Yea, I know how dreadful this sounds. It’s also like the worst time to start working out because of all the extra people at the gym – BUT try to see this as a positive. This means there will be a lot of people at the gym with no clue what the F they’re doing. You will look like an IFBB pro compared to these people. Everyone starts somewhere. Get your workout in, even if it just means walking on the treadmill. Find what you love. I love reading about Ernest Hemingway’s first wife Hadley on the bicycle. Sometimes I forget I’m there and go for way too long. It’s the best workout because I’m not wishing it were over the whole time.

Even if you do workout, but you’re having a hard time getting back to your regular routine – don’t go back to that one. Start a new one. There are so many new and effective workouts out there! One’s that you can do right at home.

REDUCE STRESS.

I have never felt heavier than I did on my wedding day. The months leading up to such a happy (but VERY stressful event) I skipped meals because I would forget to eat (BAD). I ate healthy (when I ate) and worked out, but I still packed on pounds because of my lowered metabolism and that cruel cruel CORTISOL. Guess where cortisol stores fat? Yep, right in the tummy. Stress can cause a whole host of problems and effing up your fitness goals is one of them. Try sniffing sage oils when feeling stressed- they work for me!

apple pie on smoothie sunday

Nutritious Apple Pie Protein Smoothie

1 organic red apple

1/2 cup unsweetened plain almond milk

1/2 cup vanilla Greek yogurt

3 drops of vanilla Stevia

a few sprinkles of nutmeg

one sprinkle of clove

a few sprinkles of cinnamon

a few dashes of ground ginger

1 scoop plain Dale’s protein powder (optional)

two small handfuls of ice

Simply blend these ingredients together in your Vitamix and you have a delicious smoothie. It’s great for after workout recovery and/or a meal replacement.

a complete breakfast

I love mornings that I get to start slow and snack on healthy treats. My ideal morning booster “break-the-fast” is an egg scramble with tons of green veggies. But most mornings I don’t have the time to chop veggies and stir up eggs. Replacing the fat and protein in an egg with a fast breakfast can be a little tricky. Most people would tell you to have a yogurt or some type of cheese. I don’t believe starting your day with dairy is the best route – or atleast – it has not been for me.

My go to? Avocados. Avocados are THE perfect food. I would still eat them if they were $10 a pop.

Avocado stuff (according to me and my many research on this incredible fruit over the years;

• The Avocado is Incredibly Nutritious
• Contain More Potassium Than Bananas!!
• Loaded With Heart-Healthy Monounsaturated Fatty Acids
• Loaded With Fiber
• Eating Avocados Can Lower Cholesterol and Triglyceride Levels
• People Who Eat Avocados Tend to be Healthier

Need I say more? More on Avocados HERE (if you must).

hehe!

Ok, so lets talk berries. Antioxidants and brain power. Just go ahead and eat blueberries everyday because (according to Scientific American and others) they can enhance your memory.  I’ve always believed in the power of food, but this just blows my mind.

Life has been a little crazier and seems to only be speeding up this year. I keep my system clean by drinking Tiny Teas (not a promotion, I just LOVE the stuff). Eating healthy is my life — but even I get a little bogged down and bloated because of travel and lack of routine. This tea seriously helps me stay on top of my game, keeps my skin clear and tummy flat. My favorites are the Anti-C and the Gluten-free Tiny TeaTox.

So now that you’re armed with the knowledge to eat a quick healthy breakfast.. Stock up on this stuff so you have it ready when you wake up late! I’ve been known to eat my avocado straight out of the shell with a spoon. No excuses!

What is your favorite breakfast?

chicken for dinner

LIGHT BUT SAVORY, CHICKEN FOR DINNER

May 20, 2015

The star of tonight’s dinner was Holly Clegg’s Trim & Terrific Chicken Scaloppini (get yours HERE) … SO SO tasty! Unfortunately, I won’t ruin the surprise by posting her recipe here… but you can totes pick her book up (using that link) and scroll to page 136 to whip yours up! Btw, I’m not getting paid to say that – I love her recipes.

Easy Cauliflower. . .

You really have to try this cauliflower recipe. I can now call it a “family recipe” since it comes from my future mother-in-law! I will be posting a ton of these soon (without giving out all the family secrets, of course). It is SUPER easy and super delicious.. give it a try.

• 1 head of organic cauliflower
• 1 teaspoon of cracked red pepper
• organic free range chicken broth

Boil the cauliflower in chicken broth until cooked thoroughly (will become softer – but do not cook until it loses shape) add red pepper, voila!

Easy Spinach. . .

• 2 handfuls of organic spinach
• garlic
• lemon

Toss garlic in hot coconut oil and toss spinach in behind it. Saute for four or five minutes on medium, sprinkle with lemon, viola!

It’s so easy to add veggies to your meals every single night. Which veggies are your favorite to make with dinner?

not boring chicken, at all

Hungry? No time? Has to be healthy? Don’t want to eat out.. again!?? I feel you.

UM YUM. I recreated this dish from one of my favorite restaurants here in SF (Henry’s Hunan). Their version is spicy (and so so greasy, but delicious), saucy ground sausage, and celery….. and mine is ground chicken or chicken “sausage” (organic, hormone & antibiotic free) and organic celery hearts. I like to buy the pre-ground chicken (will usually say chicken sausage – as this is lightly flavored to taste like sausage — you can usually find this at Whole Foods). Unfortunately, I cannot eat Henry’s every single night but I NEED this dish occasionally. I’m taking a guess here, but I bet I save myself 600-700 calories per serving by making my own. As Henry's doesn't list their calories.

---

15 Minute Prep

Serves 3

You will need: 

• 2 tablesoons sesame seed oil
• 1 tablespoon sesame chili oil
• 1 tablespoon of chicken bouillon powder
• teaspoon sweet cooking rice seasoning
• teaspoon of Ichimi Togarachi seasoning
• cracked chili flakes to taste
• dash of soy sauce
• ground chicken (or chicken sausage)
• 4-5 celery stalks
• garlic to taste

I peel the skin off of the celery with a handy dandy celery skinner. Chop and cut as so...

..thin long slivers. This makes them easy to eat with the ground meat.

In the wok, add sesame chili oil and turn on medium heat. Add the chopped garlic and let cook for for a few seconds, then dump the celery in. Stir-fry celery for four to five minutes, drain, and remove from heat.

In a second pan, cook the ground chicken until done but do not over cook it. Once the meat is finished cooking, drain, and add to the celery in the wok. Add the sesame seed oil, chicken bouillon powder, Togarashi seasoning, soy sauce and rice seasoning. Stir for two to three minutes and remove from heat.

Voila! Who needs take-out? This is SO quick and easy.

Have you ever recreated something you’ve loved at a restaurant? If so, how did it turn out? This was actually pretty close and I have to say, more satisfying knowing I’m nourishing my body!

If you enjoy this recipe, please leave a comment below. I would also love to see it on Instagram or Facebook! Just tag me @kaleorwhale and don't forget the hashtag #kaleorwhale . . . xo