Tag: nutrition

Maryland Crab Soup

Growing up in Southeastern Pennsylvania, seafood from the Chesapeake was a norm.

One of my favorite recipes is Maryland Crab Soup cause I LOVE Old Bay anything and this is basically Old Bay soup. YAS.

Now, I am not a chef guys…I just cook things and eat them with no exact measurements or professional training…so bear with me as I share my ridiculous ways.

Okay so you’ll need a big pot cause you’ll want leftovers. It’s always better the next day, right?

Ingredients:

  • 1 bag of small red potatoes (cubed)
  • Lima beans
  • Corn
  • Green Beans
  • Cooked carrots (chopped up)
  • Old Bay Seasoning
  • 2 cans of crab meat (feel free to mix in claw meat or whatever you want)
  • 1 can crushed tomatoes
  • 1 can stewed tomatoes
  • 2 cups of beef broth
  • Chopped onion
  • Worcestershire
  • Salt & Pepper

1. Cut up the potatoes and boil them until you can pierce them with a fork easily. While they are boiling-chop up the onion and saute it with some avocado oil until soft.

2. In a large pot (remember you want leftovers) bring your crushed & stewed tomatoes, beef broth, a splash of Worcestershire, and water to a boil. Now, here’s where I’m no help because I totally eyeball how much water and taste test as I go. Add some Old Bay in there too (I add it throughout the entire process in excess) Once it’s all nice and mixed up turn it down to a simmer.

3. Add your onions, corn, green beans, cooked carrots, lima beans,and potatoes. I add the crab meat last and gentle stir so it doesn’t get totally shredded in the mix.

4. Lastly, add Old Bay to taste, salt, and pepper. I literally add so much Old Bay it is unreal. So, if you want my measurement probably about half the can? #notsorry

I recommend eating it with bread 👌🏻

The “I want to buy everything” Crate.

The Apple Crate Natural Market is like every food I have ever dreamed of in one cozy brick & mortar.Seriously, a family owned business that stocks everything from paleo bread and local eggs to sage for smudging and amber teething necklaces. This store is my jam.

Some of my fave coffee mix-ins from The Apple Crate & Cinnamon from Leclair’s

I’m talking every herb/supplement I can think of, Vital Proteins, Siete chips, Kite-hill almond milk cream cheese. Yas.

I instantly fell in love with with this market when I walked through the doors with my then 2 and 3 year old and we were greeted by a warm smile, organic lollipops-

…and that nod of “you got this mama” that we all need when we enter a grocery store with children.

The smell of essential oils and all things good hit me and I knew I found my little corner of Fayetteville.

The variety is impressive but the friendly vibe keeps me coming back. Honestly, I would drop in on a Saturday just to chat with everyone (and probably leave with a basket full because who can resist!!)

Some of my fave products:

  • Epic Provisions Bone Broth
  • Vital Proteins Collagen
  • Kite Hill Chive Almond Milk Cream Cheese
  • Tribucha Kombucha
  • Siete Chips
  • Simple Mills Crackers
  • The fact that they have every herb and supplement you could need
  • Sage for smudging
  • Justin’s dark chocolate peanut butter cups (yassss)
  • Hail Merry anything
  • So much-I don’t know where to draw the line.

Korean Lettuce Wraps

This year I was feeling some Korean food for the 4th of July 🇺🇸 We are a melting pot after all! I usually use up whatever’s in the fridge for lettuce wraps-so nothing gets measured. I like a lot of veggies but if you prefer more meat-go for it! Making your own bulgogi marinade is pretty simple but I saw this and figured why not make it easier on my day off! In case you’re interested in making your own, I listed the measured ingredients below. Bulgogi has a certain sweetness to it and you’ll notice different variations on the recipe using either pear juice, apple juice, and/or sugars. I prefer to use a little cane sugar and some pear juice but I don’t think you can go wrong! 🤷🏻‍♀️Here’s my recipe this time around:

Ingredients

  • Garlic cloves
  • Avocado oil 🥑
  • Portobello mushrooms
  • Cauliflower
  • Broccoli
  • Carrots
  • Onion
  • Skirt steak
  • Sesame seeds
  • Bean sprouts
  • Bibb lettuce
  • Korean BBQ marinade
  1. Chop all your veggies while your steak marinades (ideally, marinade it overnight-in reality, marinade for ten minutes while you wrangle kids and prep the rest)
  2. Sauté the veggies with some marinade until they’re tender.
  3. In a separate pan throw the garlic cloves with some avocado oil and let them simmer and soften
  4. Pour the marinade and skirt steak into a pan on the stove letting the marinade simmer until the steak is cooked through.
  5. Let cool then slice it

I layered my cooked veggies, bulgogi steak, a few cloves of garlic, and bean sprouts in the Bibb lettuce then topped it with sesame seeds and dished out a side of kimchi. You can also add some Gochujang or whatever other yummy things you can find in your fridge!

Devour promptly. Then make more and deliver them to my house 👌🏻 Homemade marinade:

  • 6 Tbsp soy sauce
  • 3 Tbsp cane sugar
  • 1 Tbsp rice wine (mirin)
  • 2 Tbsp grated yellow onion
  • 1 Tbsp minced garlic
  • 5 Tbsp pear juice
  • 1 tsp minced ginger
  • 1 tbsp sesame oil
  • 2 tsp toasted sesame seeds
  • 1/8 tsp ground black pepper

Mix all the ingredients and adjust to your taste.

Enjoy!

-Guac

Well, lets try this blogging thing out.

Hair: Maral Larson. Bag: Leclair’s General Store. Outfit & Sunglasses: Old Navy

I’ve never been a writer. There I said it.

Putting my abstract, multi-tasking mind in black and white is a serious challenge. So I probably don’t have much business blogging other than I have some things to say.  For those of you who don’t know me, here’s an overview: I have two very silly little girls, Noelle & Orchid, who keep me on my toes and make my world go ’round!  They are 17 months apart, and yes we planned it that way. There were dozens of cloth diapers hanging on the clothesline, sippy cup mountains in the sink, and a few solid years of dark circles and dry shampoo. How did I do it? ALOT of coffee and baby snuggles. And baby-wearing. That helped.IMG_3458

Photographer: Katherine Ilona Photography

I grew up in Pennsylvania, moved across the world, and now I’m in Fayetteville bouncing around in my Phillies hat and chasing my girls. I totally love watching this city evolve into an amazing community filled with entrepreneurs, art, and collaboration.I work as a small business consultant for a non-profit organization called CEED and I absolutely LOVE my job. I am an artist in my spare time. I mostly enjoy drawing portraits but anything remotely involving creativity is good in my book. Speaking of books-I really like them. I am a hardcore Billy Joel fan and have absolutely no shame in my singing/dancing game regardless of where I happen to be. I practice a holistic lifestyle and I’m constantly striving to learn more about what I’m putting into my body while trying to work a fitness routine into my crazy life! Carrying around 2 children has to count for that, am I right? IMG_3464.jpgMarketing is my absolute jam. I love staging products and creating content for local businesses. I randomly selected marketing as my major because I thought creativity+the challenge and ever-changing nature of business would be stimulating enough to hold my interest and it was definitely a winner.

My blog will be focused on nutrition, neat small businesses & their products, my lifestyle being a working mama, and wearing my many hats 🙂

Slightly aWkWaRd, totally p a r t i c u l a r, a smidge HYPER, and
c o n s t a n t l y inspired. I hope you enjoy this journey with me and feel free to comment or ask questions. I love interaction and look forward to getting to know the people in my Guac & Soul community!

Photographer: Katherine Ilona Photography. Location: Leclair’s General Store