You may have noticed some changes coming about here in recent weeks. I’ve been working hard “behind the scenes” to make Beka ‘N Eggs as functional and delicious as possible, but in that endeavor, a few items have changed.
I recently redesigned my link format to be shorter and simpler. Unfortunately, this changes the URL for all of my pasts posts and so any links you have previously saved may now be “broken”.
Please refresh your saved links for some of my most popular posts:
- Top 20 Recipes (Two Year Anniversary)
- Scallion Turkey Meatballs
- Simon’s Lamb Balti
- Andrea’s Massaman Curry
- Perfect Pecan Butter
- Spicy Tomato Magic
- Green Juice Gummy Bears
Products from Amazon.com
I have also updated my categories and search capabilities and wanted to share that information with you! You can now search through my posts by main ingredient, series, or lifestyle. You can see all the categories on the right-hand sidebar with a drop-down labeled ‘Find It!’ Here are a few examples:
I realize the average person probably does not have an immersion circulator lying around at home, but in the last year or so it’s become a much more accessible purchase and I absolutely love our little Joule Sous-Vide.
I have written about the Perfect Boiled Egg before, but since Nick bought this guy last year, I’ve cooked most of my eggs sous-vide. I’m definitely a gooey/jammy yolk kinda woman and if that’s your style too, you gonna love these.
Next in line for my Friends’ Favorite Foods is my New York queen, Courtney. She might love buffalo chicken even more than I do, which I didn’t think was possible, but here we are. I spent a lot of time researching for this one, there are many different ways to make buffalo chicken keto/paleo/Whole30, but with Courtney’s nut allergy in mind and our shared love of meal prep always in my heart, I opted for the freshest and most straightforward route that got us as close as possible to the buffalo chicken dip we already know and love.
This is not exactly the one-pot good-to-go buffalo chicken dip like we’ve typically come to expect, but for fresh chicken and buffalo sauce from scratch, I think it’s worth the one extra pot and baking sheet!
For the chicken:
2 boneless skinless chicken breasts
4 boneless skinless chicken thighs
3 tbsp mayo
2 pinches of salt
For the buffalo sauce:
1 cup Frank’s Red Hot Original hot sauce
4 tbsp ghee
2 tsp apple cider vinegar
1 tsp garlic powder
1 tsp dried minced onion
For the dip:
1/2 cup Whole30-compliant ranch dressing
2 tbsp coconut milk yogurt
If you’re relatively new here, you might not be familiar with my Easiest Chicken Ever, but a) it really is and b) we’re going to borrow from that recipe for this one. While you can technically cook your chicken from raw in the crockpot, it’s a much longer process and not one we want to combine with our buffalo’ing.
I have a horrible cold right now, but thankfully I put together this week of workouts while away last week. Visiting my grandparents meant I definitely didn’t have any kettlebell access so this one is 100% equipment-free and a great opportunity to get ready for a new lifting program. You’ll just need yourself, a door frame, and an ottoman or coffee table! Don’t forget to peep that spreadsheet to learn how to do each movement and/or double-check your form.
5 tricep dips
2*5 bodyweight squats
The “what’s in my bag” trend of posts/videos primarily gained traction in the beauty community, but I think it’s still relevant here – especially when it comes to travel.
A lot of food plans tend to go out the window when on the road, but there are a few rules I try to stick to, both for my own personal well-being and for the safety of the other passengers. Pre-packaged and processed foods tend to be loaded with sugar and other nonsense (seriously, soy everywhere), but I do everything in my power to keep my travel indulgences free of my main three make-me-feel-like-trash items: gluten, dairy, and soy. I also avoid cane sugar as much as possible and try to reach for unsweetened options or products that use coconut sugar or honey instead.
When you spend this much time planning ahead to take care of your guts, it only makes sense to take care of your outer-parts too. I’m not real big on all the “natural beauty” stuff, but skincare and self-care are definitely important in my day-to-day life and on the road is no exception.
I just had a week of bumbling around Florida to visit family, including 12 hours of flying and 10 hours of driving, so I definitely packed plenty of goodies across the board and thought now was the time to share it all. Here’s what came along for the ride!
Heavenly Organics Mint Chocolate Honey Patties – I really don’t understand how these things only have three ingredients. I gushed about them in my Paleo Essentials & Treats post recently, but the main takeaway is: I will never eat a York peppermint patty again.
Oh how I crave these. Nick (in these parts, formerly known as The Boyfriend) is definitely the baker in our house and this is absolutely my favorite of his creations. While these cakes may not be Whole30 in philosophy, the ingredients are compliant and with no added sugar, I feel pretty okay with the occasional indulgence to satisfy a sweet tooth craving.
I don’t typically write about fashion or style, that isn’t exactly an area I excel in, but I do love me some workout gear. I’m about a week out from starting up a new lifting program and thought now was a good time to share some of my essential items for lifting, running, and all those Weekly Workouts I’ve been sharing.
CLOTHES + SHOES
New Balance Minimus 10v4 – I picked up my first pair of these minimal/barefoot-style shoes last summer after seeing a general recommendation for people with high arches. I have since decided that you can pry these off my cold, dead feet (and my other pair out of my hands) because I love these sneakers. They’re flat enough for lifting, but still have enough substance to protect me while running, wandering about, or attempting to jog with my dog. If these aren’t your style, I’m all about the classic Chuck Taylor low tops.
Peep those glowing orange 10v4’s:
View this post on Instagram
instafam is cool, but the real fam is pretty much the best 🐶 my crew on a little Oregon adventure today 🤗 @thevacirca @frankneggs 💕 . . . #family #boyfriend #girlfriend #bestfriend #dogmom #love #dog #dogsoforegon #dogsofinstagram #pitbull #portland #oregon #pnw #oregonadventures #oregonlife #sunset #squadgoals #baldpeak #adventure #columbiasportswear #minimus
I recently took a poll on Instagram and Facebook about what you guys miss most when eating Whole30/Paleo and you overwhelmingly responded with alcohol and dessert! There’s no chocolate here today, but hopefully this one’ll satisfy the boozehounds.
I do occasionally indulge in some wine or cider, but for the other 90%, here are some of my super easy, but very tasty non-alcoholic beverages.
Probably my most-frequently-consumed of the alcohol-free beverages, it’s also the easiest. You’ll just need a pint glass and some ice!
Okay so John actually told me his favorite food was liverwurst, but I’m not really at sausage-making level, so he agreed to settle for a creamy chicken liver mousse and that is definitely something I can deliver on.
I’ve written a chicken liver mousse recipe before, based off the magical goodness at Parc in Philadelphia (my hometown), but that original recipe has an absurd amount of butter in it and since butter is neither Paleo nor Whole30 and in my old age, I’ve become lactose intolerant – we are well overdue for an upgrade.
I know the reaction people tend to have when I say chicken liver mousse is one of my all-time favorite foods, but it’s also incredibly good for you (in case you needed another push to try it). Ask your butcher for the darker-colored pieces, supposedly this means they’re healthier and I think it tastes better too.
Please note: This recipe makes quite a lot of chicken liver mousse. If you are the only person eating it, I’d recommend cutting all the measurements in half.
It’s been a while since I’ve shared What I Eat in a Week and since I haven’t talked much about intermittent fasting on the blog, I thought I could just show you instead.
Intermittent fasting is probably most commonly associated with the ketogenic diet, but the concept is the same regardless of how you eat. There are a lot of different approaches to fasting, but I follow what is most commonly referred to as a “16:8 split”, which means I fast for 16 hours/day and then eat my food within an eight-hour window. I did find that when I stopped eating earlier in the day, I had a lot of trouble sleeping (this is apparently not uncommon) so I shifted my window and now eat between 1pm and 9pm. I have been feeling pretty great with this approach and honestly not having to deal with breakfast is just incredibly convenient – I was never a big fan of eating first thing in the morning anyway.
I digress, you just want to see what I’m eating this week – which, admittedly, was not a great one. Far away meetings, birthday dinner for a friend, PMS, and the week before vacation have definitely knocked me out of my routine for a minute, but this is real life and sometimes this is just what it looks like.
This was a bit of a weird day because I had a meeting in Corvallis so I spent most of the day in the car and didn’t really get a full meal until dinner, but I definitely had lots of good snacks!
Lunch: Brooklyn Biltong Jo’Berg Steakhouse, Green Juice Gummy Bears, Larabar Lemon Bar, Chomps Cracked Pepper, Banana, Wild Friends Chocolate Almond Butter
Snack: 2 Siete cassava root tortillas with Sir Kensington’s organic mayonnaise and Brooklyn Biltong Jo’Berg Steakhouse, 12oz 2 Towns Cider Hollow Jack
Welcome to Five Minute Friday! A new place for all the recipes that are short and sweet. In this case, emphasis on sweet.
I’m just going to come right out and say it. I love candy. If it’s chewy or gummy or sour, I want it. Unfortunately, a lot of that candy is loaded with refined sugars, weird additives and colorants, and sometimes soy too. I definitely don’t want any of those things.
I originally started making gummy bears with prune juice, as some “happy guts fuel” for my IBS, but they weren’t quite what I wanted. Enter: the green juice gummy bear.
These can be made with store-bought or homemade green juice, but the main things we want are: a good mix of fruits and vegetables, a nice hit of acidity from lemon or lime, and definitely no added sugar. For this version, I used the Suja “King of Greens” juice that I found at my local Whole Foods for $2.99. I’m still working on the proportions for my homemade green juice, so for now, store-bought is just fine.
A little while ago, I ordered some creamy pecan butter from a Whole30 Approved brand and practically inhaled the jar in the span of a week. I don’t eat peanuts anymore (because they make me feel icky) and almond butter just does not do it for me, but this… this was practically witchcraft. Unfortunately, the price of said creamy pecan butter shoved that magical experience right down the drain and I knew I needed to make it myself. Thankfully, making your own pecan butter is actually incredibly easy. The most difficult part is probably letting the food processor run for long enough without the sound making you crazy.
12oz raw pecans
Preheat your oven to 350*F on the convection setting.