Meal Prep: Big Batch Veggies

This is quite a simple and straightforward recipe, if you can even call it that, but it’s a weekly meal prep essential for me! I wanted to get this one up, but moving forward, all of my meal prep recipes will go up on Mondays.

I like to use frozen vegetables for most of this, but fresh is fine too if it’s in season. I tend to favor frozen because it means I’m getting the most nutritious veggies possible. While vegetables are typically frozen immediately after harvesting, it could be weeks before the fresh stuff makes it to your shopping cart. It also means that I can indulge my veggie cravings even when they’re out of season.

Medium non stick pan
Microwave-safe bowl
Slotted spoon
Medium bowl, lined with paper towels
Plastic wrap
Storage container(s) (Amazon let me know I purchased these in May 2015 and I am still incredibly pleased with them)

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Paleo Chocolate Buttercups

If you’d told me a year ago that I’d be making paleo desserts some day, I’m not sure I would have believed you. I resisted the idea for so long, because it’s “not in the spirit of paleo,” but I think I was wrong. As I continue in my efforts to make paleo fooding a more permanent decision in my life, I think it was finally time to admit that, if I plan to do this long-term, I’m going to need some dessert options.

Once I accepted the notion that I was going to be making paleo desserts, this idea came together in a matter of seconds. I am already in love with my Perfect Pecan Butter, and chocolate is one of the things I miss most. Living in Oregon has provided access to some amazing gluten-, dairy-, and soy-free chocolate options, but on the whole: there’s not a ton out there. This recipe was kind of a no-brainer.

Due to a much-delayed response to a blade recall on my food processor, I couldn’t actually make my perfect pecan butter for this, so for now I’ll be using some local nut butter from the lovely crew at Ground Up who I got to meet last weekend at Portland Night Market. I’ve also included an alternative filling option for anybody who may be allergic to nuts: sea salted vanilla coconut butter from Portland-local Motha Butta!Β I will be sharing vegan and low-allergen alternatives for these cups once I’ve got my food processor back!

If you haven’t tried my pecan butter yet, I still highly recommend doing so ASAP because it is spoon-licking levels of perfect even before we get to the chocolate and the cocoa butter.

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Updates & Organization

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:

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:

There are also a few new pages to the site! You can now Shop My Life and, if you’re in Oregon, keep an eye out for details on my Private Chef services – coming soon!


Five Minute Friday: Sous-Vide Eggs

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.

For this “recipe” you’ll need:
Immersion circulator
Large heat-safe container or stock pot
Large heat-safe bowl
Slotted spoon

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Friends’ Favorite Foods: Courtney’s Buffalo Chicken Dip

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!

Large baking sheet or glass pan
Small pot
Slow cooker or instant pot
Cutting board
Silicone brush
Small bowl
Two forks

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

Whole30-Approved: Primal Kitchen & Tessemae’s

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.

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Weekly Workout #4

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

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What’s in My Travel Bag: Snacks & Self-Care

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 OrganicsΒ 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.

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Badass Banana Cakes

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.

2 mini non-stick baking pans
Mixing bowl
Measuring spoons
Measuring cups
Silicone brush or paper towel

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Favorite Workout Gear

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.


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:

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Five Minute Friday: Weekday Cocktails

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!

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Friends’ Favorite Foods: John’s Chicken Liver PΓ’tΓ©

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 ParcΒ 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.

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What I Eat in a Week: Intermittent Fasting

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.

There are a lot of articles and studies about intermittent fasting, LeanGains is probably the most well-known “group” and I really liked this article about it too.

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

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