Crock Pot Beef and Broccoli

Hey y'all! For those of you on Facebook who wanted this recipe like a hundred years ago....I'm sorry! I toats forgot to post it and while that's no excuse all I can say is sorry! :( So know when I'm cooking for myself I VERY rarely use measuring devices and am very much a little of this and a little of that type of cooker,with that being said I'm gonna try my best to get you the best measurements possible, just please feel free to experiment until you get it just right for you because again my measurements are more guestimates haha! <-- Guestimates is the offical word here people 

I used about a pound of beef, honestly it was whatever I had in the freezer, I think it was strip steak of some sort but your favorite would work whatever you have or like to buy. Mine was frozen when i threw it in. 

Sauce: 

1 cup organic low sodium beef broth

1/8-1/4 C of Liquid Amino's

1 Tbsp of brown sugar 

2 Tbsp of Seaseme Seed Oil 

Mix all together and cover the beef.  Cook on low for 3-4 hours (my steak was thin) For the last like 20-30 mins I threw in a table spoon or two of cornstarch to thicken the sauce to my liking and added the fresh broccoli I had chopped.  I ate it just like that but would be UH-FREAKIN-MAZING over some brown rice or quinoa!  Try it out let me know how it goes for you or if you have any questions about it! 

Set backs are a set up for a come back

Hey guys! 
    Most of you know I started Master's Hammer and Chisel on January 4th, which if you do the math means that TODAY should have been my last day....HOWEVER, life happened and I still have three weeks left! First there was the week I had to take off because well I burnt the crap outta my hand meal prepping (seriously how am I allowed to cook every week with my clutsiness good thing is thats actually the first real accident i've had cooking knock on wood).  However my hand was messed up pretty bad and I couldn't grip a weight to save my life! Then there was the week i was in Idaho and had such a blast and worked out but didnt follow H&C and didn't want to count that as a week since i wasn't following the plan and then the week I got back I was exhausted and in a funk and let it get the best of me no real reason other than I'm human and welll like I said life happens.  

I wish i was celebrating victories w/ my challenge group instead im here 3 weeks left to go! :) I'm so excited to finish this program and am still trying to figure out my next program I tackle.  The point is that sometimes things don't go as planned! I planned to finish and move on in March, I planned to stick to my nutrition better, I am still seeing results but def need to dial it in a little bit! :) I'd show you a sneak peak of said results but well that would ruin the fun! For now i'll keep pushing 3 weeks left and counting till my next one! :) 

Happy Sunday ya'll! 

Hammer & Chisel Almond Crusted Chicken

Y'all I've been saying since i started Hammer and Chisel I was going to try this because it sounded sooo good! It def did not disappoint and will most likely become a staple in my house even after I finish Hammer and Chisel! It's so good, super simple! I paired mine w/ summer squash and zucchini that I cooked in coconut oil and seasoned with oregano, lemon & garlic Flavor God and Everything Flavor God (ohkay guys if you haven't checked out Flavor God  DO IT!!!! It's sooo good and no I dont get paid to tell you that!) I'd pair this w/ your fav Veg and a carb depending on when you're eating it and what you're trying to accomplish! 

6 (4oz) Boneless, Skinless Chicken Breast
1/2 Cup Almond Flour 
2 gloves garlic, finely chopped (I used my garlic press)
1 1/2 Tsp finely grated lemon peel (aka Lemon zest) 
1/4 tsp sea salt 
1/4 tsp ground black pepper 
1 large egg, beaten
1/4 C Water 
3 tsp olive oil 




1. Preheat oven to 450 F
2. Place a chicken breast on a cutting board, Hold it flat w/ the palm of one hand and with a chef's knife in the other hand, CAREFULLY slice it in half horizontally (parallel to the cutting board) Repeat with remaining chicken
3. Place each chicekn breast half between 2 pieces of plastic wrap and pound with a mallet or tenderizer unitl 1/4" thick.  Set Aside
4. Combine Almond Flour, garlic, lemon peel, salt and pepper in a shallow dish.  Mix well. Set aside
5. Combine Egg and water in a shallow dish. Whisk to blend
6. Dip each chicken breast into the egg mixture, dredge in almond flour mixture until evenly coated.  Set aside 
7. Heat oil in large ovenproof skillet over medium-high heat
8. Add chicken breast cook for 3 to 4 minutes turn over 
9. Place skillet in over; bake for 10-12 minutes or until a thermometer inserted into the thickes part of each breast reads 165 F 
10. Serve with your favorite sides and ENJOY!!!!