ELENA MCCOWN
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Living Life Balanced Blog

Healthy Tamales

11/21/2019

2 Comments

 
I love tamales. I don't get to eat them often but I do love them. I have been wanting to make tamales for years now but just never seemed to come around to it. This is the first time we will be hosting my family for Christmas so I decided I wanted to make tamales for our Christmas Eve dinner. I also wanted to make them healthier so I opted to use light olive oil instead of lard and chose lighter fillings. Since they are for Christmas Eve I wanted them to be festive. I made 2 flavors - (green) roasted verde chicken and (red) vegan red adobo bean and "cheese". I could not be any happier with how they turned out. I even made sure to make more the next day following my directions to make sure I had it down. I randomly decided to add another flavor ((green + red) vegan spinach, sun-dried tomato and "cheese", not added in recipes). They are perfect! My favorite are the bean ones but the chicken ones are a close second.

​My mom also sent me some spicy red sauce and green sauce from New Mexico that we will drizzle over the tamales when we eat them. I plan to serve them with a Mexican Charcuterie tray (tortilla chips, red and green bell peppers, and a few different dips). Don't be too intimidated to make these! Change up the fillings if you want something different but just make sure they aren't too wet. These tamales are moist and light, you definitely won't be missing the lard. 

Watch the videos and look at the pictures at the bottom to see how the dough should look, how to assemble and what the tamales will look like when you are done! Get ready for the best tamales ever!!!
Healthy Tamales: gluten-free and dairy-free recipes by Elena McCown, LLC a health coach in Franklin, TN
Total Time: 3 hours (1 hour to cook the chicken and make the bean fillings, 40 minutes to make the dough and assemble the tamales, 1 hr 20 minutes to steam)
Serves: 16
 
Tamales (Dough)
​
Ingredients
  • 2 1/2 cups masa harina
  • 1/2 tsp baking powder
  • 1 tsp salt
  • 1/2 tsp cumin
  • 1/2 tsp onion powder
  • 1/2 tsp garlic powder
  • 3/4 cup light olive oil
  • 2 1/2 cups low/no sodium vegetable broth (heated up - use a little more or a little less depending on your dough )
  • 2-3 cups filling
  • 16 corn husks + more for lining the pot
 
Directions
  1. Place the corn husks in a huge pot full of hot water. Place another pan on top of them to keep them submerged. This allows the husks to soften. After 30 minutes, remove them from the water and gently dry with a towel.
  2. In a large bowl mix the masa harina, baking powder, salt, cumin, onion powder and garlic powder and then stir in the olive oil.
  3. Slowly start adding in the broth a little at a time while mixing with a rubber spatula. Keep adding the broth until it takes on the texture of soft ice cream. You might need a little more, you might need a little less. Just keep mixing until you end up with a product similar to the video below! 
  4. Lay out the husk with the smaller end pointed away from you. Add 2-3 Tbsp of the dough into the front larger portion of the husk and spread into a circle, making sure to not spread the dough too thin.
  5. Add 1-2 Tbsp of your filling down the center line of the dough.
  6. Fold one side of the husk over the middle, making sure the dough drops off the husk a bit and covers the filling. Then take the other side and fold it over the center. Then finish wrapping them completely with the husk and fold the skinnier end part up toward the center to finish (see video).
  7. I cut a small "V" in the top of the vegan tamales and kept the chicken ones normal. If you have another kind you are making and need to tell the difference after getting them out of the steamer, you can also take one of the husks and pull strings off of it and use it to tie a bow around the tamales.
  8. Once you finish making all of the tamales, get your steamer ready by adding some water to the bottom of your pot. 
  9. Line the steamer rack with the corn husks and then place the tamales inside standing with the open side up. Finish laying the corn husks across the top and then cover them with a small towel and then the lid.
  10. Bring the water to a boil and then lower to a simmer. Place the steamer in the pot and steam for about 1 hour 20 minutes. It could be a little shorter or a little longer depending on how big you made the tamales and how many are in the pot. To test if they are done take one out and let it rest for two minutes. If the corn husk is easily removed from the tamale and it isn't gummy, then it is ready! They will keep firming up a bit after cooking.
  11. ​Take the tamales out and let them cool on a wire rack or a pan. Eat them hot and fresh with your favorite toppings or freeze them for later.
  12. It is easy to make these ahead of time and store them wrapped in tinfoil in the freezer. Then, when you are ready to eat them, all you have to do is unwrap them and place them back in the steamer for 45 minutes (depending on how many you have in the basket) or until they are hot all the way through.
  13. *Use your own or pre-made fillings to make these unique to your taste or to cut down on time.

Roasted Verde Chicken

Ingredients
  • 1/4 cup low/no sodium vegetable broth
  • 1 chicken breast (1/2 lb)
  • dash of salt and pepper
  • 1/4 Tbsp olive oil
  • 1/4 Tbsp white vinegar
  • 1/2 cup roasted verde salsa
 
Directions
  1. Place the broth, chicken, salt, pepper, olive oil and vinegar in a crock pot and cook on high until chicken reaches 165 F, about 1-2 hours. This is highly variable depending on the size and type of crock pot you have. If you decide to double or quadruple the recipe, the time will need to be longer, just make sure each chicken breast reaches 165 F. 
  2. Once the chicken is done cooking, shred it using two forks and then mix it with the salsa. Store in the fridge until you are ready to assemble the tamales.

Vegan Red Adobo Beans and "Cheese"

Ingredients
  • 15 oz pinto beans, rinsed and drained
  • 2 tsp chipotle peppers in adobo sauce (just the sauce)
  • 2 tsp chili powder
  • 1/2 tsp garlic powder
  • 1/2 tsp onion powder
  • 1 cup of cheese (I used Parmela Creamery Mozzarella Style Nut Cheese)
 
Directions
  1. In a small pot over medium heat add the beans, sauce, chili powder, garlic powder and onion powder.
  2. Mix everything together well and cook for about 5 minutes or until it starts to look a little dry and the beans are semi-smashed.
  3. Store in the fridge until you are ready to assemble the tamales.

​If you like this recipe, download the Prepear app for more of my recipes (plus thousands of others), meal planning, grocery list creating AND grocery ordering from Walmart!
Healthy Tamales: gluten-free and dairy-free recipes by Elena McCown, LLC a health coach in Franklin, TN
Healthy Tamales: gluten-free and dairy-free recipes by Elena McCown, LLC a health coach in Franklin, TN
Healthy Tamales: gluten-free and dairy-free recipes by Elena McCown, LLC a health coach in Franklin, TN
Healthy Tamales: gluten-free and dairy-free recipes by Elena McCown, LLC a health coach in Franklin, TN
Healthy Tamales: gluten-free and dairy-free recipes by Elena McCown, LLC a health coach in Franklin, TN
Healthy Tamales: gluten-free and dairy-free recipes by Elena McCown, LLC a health coach in Franklin, TN
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Tamale time! I’m making Christmas Eve tamales - half are roasted verde chicken and the other half are vegan red adobo bean and “cheese”. So excited! If they turn out - recipes coming soon! #livinglifebalanced #healthcoach #tamales #christmas #christmastamales #oliveoil #notlard

A post shared by Elena McCown • Health Coach (@elenamccown) on Nov 16, 2019 at 3:53pm PST

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WE HAVE A WINNER!!! #livinglifebalanced #healthcoach #tamales #glutenfree #dairyfree #oliveoil #notlard #delicious #sogood #newrecipe

A post shared by Elena McCown • Health Coach (@elenamccown) on Nov 16, 2019 at 6:11pm PST

2 Comments

Fieldstone Park Path

11/20/2019

2 Comments

 
Fieldstone Park Path: parks, paths and trails in Williamson County, TN highlighted by Elena McCown, LLC a health coach in Franklin, TN
Fieldstone Park/Fieldstone Softball Complex is located at 1377 Hillsboro Rd, Franklin, TN 37069 and is a large facility off of Hillsboro Rd that you can't miss! It consists of four softball fields, a concession stand, restrooms (and porta potty), water fountain, two picnic pavilions with grills and a playground. 

To access the Fieldstone Farms walking path you have to leave the park and walk about 1/4 mile north on the sidewalk on Hillsboro before you get to an opening on the left side of the sidewalk with a rocky path that turns into a paved path through the neighborhood. The portion of the walking trail I mapped out provides a pretty straight 3 mile out and back route. I did it like this because I feel like if you are not familiar with the area, you might get lost in all of the different paths connecting to different areas of the neighborhood! Now, if you are like me and like discovering new things while running and don't mind getting a little lost - the paths weave in and out and around the neighborhood and even cross over (and under) Hillsboro Rd to Walgreens and also to Fieldstone Farms on the opposite side. If you look at a satellite view of the area you can somewhat see where all of these paths are and where they connect in the neighborhood and with the different neighborhood parks! You could go miles and miles discovering these paths! You can also run south on Hillsboro to 
Franklin Greenway Path (Bicentennial Park, Ruby F. Lynch Riverwalk Trail, Joel Cheek Park) + Judge Fulton Greer Park Path and get in a great long run! If you want to run even longer - take the Greenway and run through downtown Franklin to Pinkerton Park Path + Fort Granger Trail  and back! 

Starting at the back left corner of Fieldstone Park you will run/walk through the parking lot to the front of the park, head north on the sidewalk on Hillsboro before taking a slight left onto the Fieldstone Farms path through the neighborhood. You will aim to stay by the main road - Fieldstone Pkwy - most of the time. When you first enter the path heading north you will come to a few tunnels. One tunnel takes you under Hillsboro the Walgreens and the other takes you under Fieldstone Pkwy. You will head west around Kinder Care before following the path continuing west down Fieldstone Pkwy. Most of the path is behind the houses and covered by trees. At one point by Lexington Pkwy you will make a left and then a quick right to travel up Glastonbury Dr (through the neighborhood sidewalk) before continuing up the path that is between two houses. The path then continues on past the houses and to Lynwood Park. Once you get to the end of the parking lot you can turn around and run/walk back to where you began. This is the most direct 3 mile route from the park and through the Fieldstone Farms paths. It has a 630 ft elevation gain and is a pretty, shaded path that you can explore for hours if you choose!


Find more paths, trails and places to hike/run/walk in Williamson County, TN here! ​
Create Routes or Search for a route from millions at MapMyRun
Fieldstone Park Path: parks, paths and trails in Williamson County, TN highlighted by Elena McCown, LLC a health coach in Franklin, TN
Fieldstone Park Entrance
Fieldstone Park Path: parks, paths and trails in Williamson County, TN highlighted by Elena McCown, LLC a health coach in Franklin, TN
Fieldstone Park Bathrooms
Fieldstone Park Path: parks, paths and trails in Williamson County, TN highlighted by Elena McCown, LLC a health coach in Franklin, TN
Fieldstone Park Playground & Pavilions
Fieldstone Park Path: parks, paths and trails in Williamson County, TN highlighted by Elena McCown, LLC a health coach in Franklin, TN
Fieldstone Park Connecting Sidewalk to Path
Fieldstone Park Path: parks, paths and trails in Williamson County, TN highlighted by Elena McCown, LLC a health coach in Franklin, TN
Fieldstone Farms Park Path
Fieldstone Park Path: parks, paths and trails in Williamson County, TN highlighted by Elena McCown, LLC a health coach in Franklin, TN
Fieldstone Farms Park Path
Fieldstone Park Path: parks, paths and trails in Williamson County, TN highlighted by Elena McCown, LLC a health coach in Franklin, TN
Fieldstone Farms Park Path
Fieldstone Park Path: parks, paths and trails in Williamson County, TN highlighted by Elena McCown, LLC a health coach in Franklin, TN
Fieldstone Farms Park Path
Fieldstone Park Path: parks, paths and trails in Williamson County, TN highlighted by Elena McCown, LLC a health coach in Franklin, TN
Fieldstone Farms Park Path
Fieldstone Park Path: parks, paths and trails in Williamson County, TN highlighted by Elena McCown, LLC a health coach in Franklin, TN
Fieldstone Farms Park Path
Fieldstone Park Path: parks, paths and trails in Williamson County, TN highlighted by Elena McCown, LLC a health coach in Franklin, TN
Fieldstone Farms Park Path
Fieldstone Park Path: parks, paths and trails in Williamson County, TN highlighted by Elena McCown, LLC a health coach in Franklin, TN
Fieldstone Farms Park Path
Fieldstone Park Path: parks, paths and trails in Williamson County, TN highlighted by Elena McCown, LLC a health coach in Franklin, TN
Fieldstone Farms Park Path
Fieldstone Park Path: parks, paths and trails in Williamson County, TN highlighted by Elena McCown, LLC a health coach in Franklin, TN
Fieldstone Farms Park Path
Fieldstone Park Path: parks, paths and trails in Williamson County, TN highlighted by Elena McCown, LLC a health coach in Franklin, TN
Fieldstone Farms Park Path
Fieldstone Park Path: parks, paths and trails in Williamson County, TN highlighted by Elena McCown, LLC a health coach in Franklin, TN
Fieldstone Farms Park Path
2 Comments

Nashville Quarry Crusher Single 3.6 Mile Run Race Recap

11/14/2019

1 Comment

 
Nashville Quarry Crusher Single 3.6 Mile Run by Elena McCown, LLC a health coach in Franklin, TN
I had been looking forward to this race from the moment I heard about it. The running group I am a part of (Franklin Road Runners) decided to create a team (Franklin Rock Runners) so I signed up quickly with them. I think there ended up being 18 people on our team. The appeal of this race for me was that it was in the Franklin, TN rock quarry - somewhere that I would never be able to run or access unless I did something like this, the fact that the course was on a softer/rocky surface (I just like that it is different than most other surfaces) and that there was a pretty extreme elevation gain so I knew it would be challenging and fun.

I picked up my packet the night before the race and everything inside was so great! Since I was part of a team, our shirts had our team name on the back and we also got a $5 Starbucks gift card, there were also sunglasses, stickers, koozies, a towel, and a little thing that covers the camera on your phone or computer. I don't remember what I ate the night before the race but I am thinking it was something like sweet potatoes and salmon and cookies :) I went to bed early, had peanut butter banana oatmeal in the morning and then drove to the event! It was 28 degrees and pretty cold plus I had to park about 1/4 - 1/2 mile away in a field (which they had buses running to) so I chose to jog to the start instead as a warm-up. I met up with my group and took a picture and then lined up to begin! 

After the National Anthem, we were off! The course started off flat and then quickly went downhill. We ran by piles of rocks that had descriptions on them of what they were for (these rocks are for driveway construction, etc.) and there were also a few bands playing music on the course as well! There were also rock jokes and motivating words along the way :) When we got to the bottom of the hill after the first 1/2 mile, we turned around for a progressive uphill climb for the next 1 1/2 miles where some areas were definitely steeper than others but it was definitely uphill the whole way and it was tough. Then there was another downhill section for about a 1/4 mile where we then turned around again for an intense uphill climb again for a 1/4 miles and then we finally had about 1 mile left that was all downhill! 

I actually wasn't nervous for this race like I normally am before races - until the morning of, but it was the good pre-race jitters. I did not go into this race thinking that I was actually going to race hard - I just wanted to have fun. I think that was also helpful in not feeling nervous! But once I was out there I was feeling good and started to push it a bit. I did have trouble breathing from the cold weather and my asthma (thank goodness for Singulair) but I was able to maintain a good pace while still being able to breathe - always a good thing. It was my goal to run the whole thing instead of walking up the hills and I was able to do just that which made me feel proud! I did what I could on the uphill portions, I definitely wasn't fast but I was able to maintain a running movement (lol) and then flew down the hills when I could. I LOVED running on the downhill portions of this race. Normally on a trail run I go slow because I am scared of falling. This was so much different though. The ground was soft which while it did make it harder to run, like in sand, it also made for a nice, flat, cushy landing while running hard on the downhills that didn't shred my legs (only my calves were sore for a few days after). I was able to really push it that last downhill mile at a 7 min/mile pace and it was so fun! My friend was in the middle of his
RAGNAR race (he ran twice the day/night before the race and had another run to go after this Quarry Crusher, hadn't had any sleep and was still kicking butt), so he was my motivation! I raced with him at the end so he definitely helped push me! The support staff along the course and at the end were also really upbeat and helped make this race so fun.

I thoroughly enjoyed the entire race, I loved looking around at the beautiful/unique surroundings and tried to take it all in as I was running. I wish I could run there more often! After the finish I hung out with some of our team and listened to the fun music, talked, froze and waited on the results. I was so excited to find out I placed 1st in my age group, 5th female and 31st overall. Several other members of our team also placed! Everyone received a medal and those who placed won a really cool granite coaster! 

The bus driver took us back to our cars and then some of our team went to Panera Bread for breakfast and to celebrate! This race was intense and challenging but SO MUCH FUN! If you like pushing yourself to your limits in a unique setting and getting cool swag - I highly recommend you find a Quarry Crusher Run in your area! Start planning your workouts to incorporate leg strengthening exercises and cardio to help with the steep inclines and declines though! My Strava account said the elevation gain was around 800 ft (but everyone else's watches said around 700 ft or so). Either way, there was a lot of elevation gain/loss and it will definitely be more enjoyable if you are prepared :) Racing or walking, don't miss out if one of these events is in your area! 
Nashville Quarry Crusher Single 3.6 Mile Run by Elena McCown, LLC a health coach in Franklin, TN
Franklin Quarry Crusher Run Team Shirt
Nashville Quarry Crusher Single 3.6 Mile Run by Elena McCown, LLC a health coach in Franklin, TN
Franklin Quarry Crusher Run Swag
Nashville Quarry Crusher Single 3.6 Mile Run by Elena McCown, LLC a health coach in Franklin, TN
Franklin Quarry Crusher Run Course
Nashville Quarry Crusher Single 3.6 Mile Run by Elena McCown, LLC a health coach in Franklin, TN
Franklin Quarry Crusher Run Course
Nashville Quarry Crusher Single 3.6 Mile Run by Elena McCown, LLC a health coach in Franklin, TN
Franklin Quarry Crusher Run Course
Nashville Quarry Crusher Single 3.6 Mile Run by Elena McCown, LLC a health coach in Franklin, TN
Franklin Quarry Crusher Run Course
Nashville Quarry Crusher Single 3.6 Mile Run by Elena McCown, LLC a health coach in Franklin, TN
Franklin Quarry Crusher Run Course
Nashville Quarry Crusher Single 3.6 Mile Run by Elena McCown, LLC a health coach in Franklin, TN
Franklin Quarry Crusher Run Course
Nashville Quarry Crusher Single 3.6 Mile Run by Elena McCown, LLC a health coach in Franklin, TN
The only picture of me on the course - do you see my foot and arm? lol!
Nashville Quarry Crusher Single 3.6 Mile Run by Elena McCown, LLC a health coach in Franklin, TN
Franklin Quarry Crusher Run Finish
Nashville Quarry Crusher Single 3.6 Mile Run by Elena McCown, LLC a health coach in Franklin, TN
Franklin Quarry Crusher Run Team - Franklin Rock Runners
Nashville Quarry Crusher Single 3.6 Mile Run by Elena McCown, LLC a health coach in Franklin, TN
Franklin Quarry Crusher Run Team - Franklin Rock Runners
Nashville Quarry Crusher Single 3.6 Mile Run by Elena McCown, LLC a health coach in Franklin, TN
Franklin Quarry Crusher Run Team - Franklin Rock Runners
Nashville Quarry Crusher Single 3.6 Mile Run by Elena McCown, LLC a health coach in Franklin, TN
Franklin Quarry Crusher Run Coaster Award and Medal
Nashville Quarry Crusher Single 3.6 Mile Run by Elena McCown, LLC a health coach in Franklin, TN
Franklin Quarry Crusher Run Results
Nashville Quarry Crusher Single 3.6 Mile Run by Elena McCown, LLC a health coach in Franklin, TN
Franklin Quarry Crusher Run Elevation
1 Comment

Pumpkin and Sage Gnocchi with Mushroom "Meatballs"

11/13/2019

1 Comment

 
I have been wanting to make a savory pumpkin recipe and decided on a pumpkin and sage pasta sauce with gnocchi. I also wanted to add some sort of "meatball" and ended up making these fabulous mushroom "meatballs" to go with the pasta. I absolutely loved this meal and can't wait to make it again! It was easy but looks fancy and tastes wonderful - yes, even though it is vegetarian ;) And as always, the recipe is gluten-free and dairy-free. Enjoy!
Pumpkin and Sage Gnocchi with Mushroom
Total Time: 45 minutes
Serves: 4
 
Mushroom "Meatballs"
​
Ingredients
  • 2 Tbsp olive oil
  • 1 sweet onion, chopped
  • 8 oz mushrooms, chopped
  • 1/2 tsp minced garlic (or 1 clove)
  • 1 Tbsp Italian seasoning
  • 1/8 tsp salt
  • 1/8 tsp black pepper
  • 1/2 cup gluten-free panko crumbs
  • 1 egg
 
Directions
  1. Pre-heat the oven to 400 F and spray a baking sheet with olive oil.
  2. Heat olive oil in a large sauce pan over medium-high heat on the stove top. Once the pan is hot, add in the onion and mushrooms and cook until soft (about 10-15 minutes).
  3. Add in the garlic and saute for a few minutes.
  4. Add in the Italian seasoning, salt and pepper and keep cooking until no liquid is left in the pan.
  5. Once all liquid is absorbed, put mixture in a bowl and add in the panko crumbs and egg and combine well. 
  6. The mixture will be a bit wet but it is okay! Form 1 inch balls out of the mixture and place on the baking sheet (should make around 20-24 balls).
  7. Bake for 20 minutes, turning over halfway through the cook time.

Pumpkin and Sage Gnocchi

Ingredients
  • 15 oz pumpkin puree
  • 1 Tbsp sage leaves - fresh, diced
  • 1 1/2 tsp minced garlic or 2 cloves
  • 3/4 tsp onion powder
  • 1/2 tsp black pepper
  • 1/4 tsp salt
  • 1/4 tsp cinnamon
  • 1/4 tsp nutmeg
  • 1/4 tsp cayenne
  • 1 1/2 cups unsweetened drinkable yogurt (I used Califa probiotic unsweetened plain)
  • 2 Tbsp olive oil
  • 1 Tbsp red wine vinegar
  • *almond milk if needed
  • 4 servings of gluten-free gnocchi
  • 1 Tbsp sage leaves, diced for topping
 
Directions
  1. While meatballs are cooking, place a large sauce pan on the stove top over medium heat and add all ingredients except for the gnocchi.
  2. Mix everything together and let simmer until the "meatballs" and gnocchi are ready. If the sauce starts to get a little thick, add some almond milk to thin it out. If you don't have almond milk, add in more olive oil or even a little water until you reach the desired consistency.
  3. Cook gnocchi according to package directions right before you are ready to serve everything. 
  4. Add gnocchi to each serving bowl and top with "meatballs" and sauce. Sprinkle on diced sage leaves before serving.

​If you like this recipe, download the 
Prepear app for more of my recipes (plus thousands of others), meal planning, grocery list creating AND grocery ordering from Walmart!
1 Comment

Chicken Fried Steak with Mac & Cheese and Brussels Sprouts

11/8/2019

0 Comments

 
Chicken Fried Steak with Mac & Cheese and Brussels Sprouts: all gluten-free and dairy-free recipes by Elena McCown, LLC a health coach in Franklin, TN
Every year for Josh's birthday since we have been married I have cooked him his dream birthday meal. We always eat pretty healthy so he thinks about what he normally doesn't get through the year and we go all out! So far we have done: pizza burgers, bacon mac & cheese grilled cheese, mac & cheese waffles with fried chicken, steak with bacon and a baked potato bar, steak with lobster mac & cheese and green beans and steak with a wedge salad and mac & cheese. There are also desserts with each year. Look below the recipes to see pictures from each year we have done this :) You also might be seeing a trend with the meals here - meat and mac & cheese. This year he decided on chicken fried steak (his favorite food from Texas) and of course mac & cheese. He also wanted Reese's Pieces Brownies which I made for him on his actual birthday. For the big meal I was also making food for my friend Staci's birthday too and she chose Brussels sprouts and a triple berry cobbler so I made those to go with it all!

Josh said this was his favorite meal yet and Staci and Kevin both enjoyed the meal as well! They were all impressed with the fact that everything was gluten-free and said they couldn't even tell! I did make their mac & cheese with real cheese but for mine and for the recipe I am giving - I used a vegan cheese. IT WAS AMAZING! They even said they thought it tasted like real cheese.

You HAVE to try these recipes, if you have to eat gluten-free or not, you won't be disappointed!

Chicken Fried Steak + Gravy
Total Time: 60 minutes
Serves: 6

Ingredients
  • 1 cup gluten-free flour (I highly recommend King Arthur Measure for Measure Gluten-Free Flour)
  • 1 tsp onion powder
  • 1/2 tsp cayenne pepper
  • 1/2 tsp paprika
  • 1/2 tsp garlic powder
  • 1/4 tsp black pepper
  • 1/8 tsp salt
  • 2 eggs
  • 1/4 cup water
  • 2 lb top sirloin (trimmed and pounded thin (1/4 inch) and cut into serving size pieces)
  • 1/2 cup refined extra light olive oil (amount depends on how big your pan is)
  • 3 Tbsp coconut oil
  • 4 Tbsp gluten-free flour (same as above)
  • 1/2 cup no sodium added vegetable broth
  • 1 cup unsweetened probiotic drinkable dairy-free yogurt (I used Califa)
  • 1-2 Tbsp leftover drippings from frying the steak
  • salt and pepper to taste

Directions
  1. Mix together the flour, onion powder, cayenne, paprika, garlic, pepper and salt in a large bowl and set aside.
  2. Mix together the eggs and water in another bowl and set aside.
  3. Season the steaks with extra salt and pepper on each side. Dredge each steak at a time in the flour mixture, then in the egg and then back into the flour mixture until evenly coated. Set aside on parchment paper or a cooling rack over a pan until you are ready to fry.
  4. Pour enough olive oil into your frying pan to cover the bottom half of the steak and wait until you flick some water in it and it sizzles before frying over medium heat.
  5. Add one steak to the skillet and fry for about 3-4 minutes on each side (depending on thickness). Place on a baking sheet and stick it in the oven on the warm setting. Repeat with the rest of the steaks until they are all golden brown.
  6. Pour all but 1-2 Tbsp of the leftover drippings out (into a can or bottle and then throw away - not your sink) and then add the coconut oil to the same pan and sprinkle with the flour.
  7. Whisk everything together in the pan over medium heat and add the vegetable broth until thickened.
  8. Slowly add in the yogurt and stir until smooth.
  9. Season with salt and pepper to taste and serve over the steaks. Get ready to experience not only the best gluten-free gravy and chicken fried steaks ever, but the best gravy and chicken fried steaks!


Mac & Cheese
Total Time: 15 minutes
Serves: 6

Ingredients
  • 6 servings gluten-free pasta (I used brown rice spirals - cooked according to package directions)
  • 3 Tbsp coconut oil
  • 1/2 cup unsweetened probiotic drinkable dairy-free yogurt (I used Califa)
  • 1 3/4 cup dairy-free cheese (I used Miyokos Fresh Italian Style Vegan Mozzarella)
  • salt and pepper to taste
  • 1/4 cup gluten-free panko crumbs
  • 1/4 cup dairy-free cheese

Directions
  1. Pre-heat oven to 425 F.
  2. Melt coconut oil in a medium pot over medium-low heat. Stir in the yogurt until well combined.
  3. Turn the heat to low and add the cheese and mix until melted.
  4. ​Add the noodles, salt and pepper and stir until thoroughly combined.
  5. Transfer mac and cheese to an oven safe pan and sprinkle on the panko crumbs and remaining cheese. Place in oven for 5 minutes or until panko is crispy and cheese is melted.
  6. Serve and enjoy!


Brussels Sprouts
Total Time: 45 minutes
Serves: 6

Ingredients
  • 24 oz Brussels sprouts, trimmed and quartered
  • 2 Tbsp olive oil
  • 1 Tbsp apple cider vinegar
  • 1 Tbsp dijon mustard
  • 1 Tbsp maple syrup
  • a pinch of cayenne pepper
  • salt and pepper to taste

Directions
  1. Pre-heat oven to 425 F and prepare a baking sheet with parchment paper.
  2. In a small bowl combine the olive oil, apple cider vinegar, mustard, maple syrup, cayenne, salt and pepper.
  3. ​Pour the mixture over the Brussels sprouts and bake for 45 minutes, stirring occasionally.

​If you like this recipe, download the Prepear app for more of my recipes (plus thousands of others), meal planning, grocery list creating AND grocery ordering from Walmart!
Dream Birthday Meals and Desserts by Elena McCown, LLC a health coach in Franklin, TN for Josh McCown
2013 - Bacon Cheeseburger Wrapped in a Pepperoni Pizza + Salad
Dream Birthday Meals and Desserts by Elena McCown, LLC a health coach in Franklin, TN for Josh McCown
2013 - Blueberry Cheesecake
Dream Birthday Meals and Desserts by Elena McCown, LLC a health coach in Franklin, TN for Josh McCown
2014 - Bacon Mac & Cheese Grilled Cheese
Dream Birthday Meals and Desserts by Elena McCown, LLC a health coach in Franklin, TN for Josh McCown
2014 - Chocolate Chip Cookies
Dream Birthday Meals and Desserts by Elena McCown, LLC a health coach in Franklin, TN for Josh McCown
2015 - Mac & Cheese Waffle with "Fried" Chicken
Dream Birthday Meals and Desserts by Elena McCown, LLC a health coach in Franklin, TN for Josh McCown
2015 - Rice Krispie Treat Cake
Dream Birthday Meals and Desserts by Elena McCown, LLC a health coach in Franklin, TN for Josh McCown
2016 - Steak with Bacon and a Baked Potato Bar
Dream Birthday Meals and Desserts by Elena McCown, LLC a health coach in Franklin, TN for Josh McCown
2016 - Whisky Bacon and Brown Sugar Cupcakes
Dream Birthday Meals and Desserts by Elena McCown, LLC a health coach in Franklin, TN for Josh McCown
2017 - Coffee Crusted Steak with Lobster Mac & Cheese and Green Beans
Dream Birthday Meals and Desserts by Elena McCown, LLC a health coach in Franklin, TN for Josh McCown
2017 - Blueberry Cheesecake
Dream Birthday Meals and Desserts by Elena McCown, LLC a health coach in Franklin, TN for Josh McCown
2018 - Steak with a Wedge Salad and Mac & Cheese
Dream Birthday Meals and Desserts by Elena McCown, LLC a health coach in Franklin, TN for Josh McCown
2018 - Lemon Blueberry Cupcake
Dream Birthday Meals and Desserts by Elena McCown, LLC a health coach in Franklin, TN for Josh McCown
2019 - Chicken Fried Steak with Mac & Cheese and Brussels Sprouts
Dream Birthday Meals and Desserts by Elena McCown, LLC a health coach in Franklin, TN for Josh McCown
2019 - Reese's Pieces Brownies
Dream Birthday Meals and Desserts by Elena McCown, LLC a health coach in Franklin, TN for Josh McCown
2020 - Venison Fleischkuechle with Mac and Cheese and Sweet and Sour Green Beans
Dream Birthday Meals and Desserts by Elena McCown, LLC a health coach in Franklin, TN for Josh McCown
2020 - Lemon Blueberry Layer Cake
Dream Birthday Meals and Desserts by Elena McCown, LLC a health coach in Franklin, TN for Josh McCown
2021 - Burnt End Mac and Cheese Poutine
Dream Birthday Meals and Desserts by Elena McCown, LLC a health coach in Franklin, TN for Josh McCown
2021 - Reeses Cookie Cake
Dream Birthday Meals and Desserts by Elena McCown, LLC a health coach in Franklin, TN for Josh McCown
2022 - Korean BBQ Chicken Wings and Cheddar Scallion Waffles with Asian Slaw
Dream Birthday Meals and Desserts by Elena McCown, LLC a health coach in Franklin, TN for Josh McCown
2022 - Bacon Potato Chip Brownies
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    Elena McCown, LLC Health Coach in Franklin, TN

    About Me

    I am a food loving, activity seeking health coach who resides in Franklin, TN with my husband and two sweet dogs (Lola & Penny).
    ​

    Allergies

    I believe everyone should eat balanced and not cut food groups if you don't medically need to. All foods can fit in a healthy diet. Unfortunately, I have to avoid gluten and also limit myself with dairy, so my goal is to provide healthy, gluten-free/dairy-free recipes so EVERYONE can enjoy all foods, even if you do have to cut out certain food groups. My recipes are encouraged for everyone to eat, not just for those with sensitivities/allergies! Most of my recipes can be easily converted by using real dairy and whole-wheat in place of my allergy-free substitutes. 

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Elena McCown, LLC Health Coach in Georgetown, TX
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