Crew Meals can be delicious

Well isn’t this exciting, my first crew meal post! I love bringing nutritiously dense food with me for work and to have on my layovers.  Flying is so hard on your body with the constant jetlag, crazy hours, and toxic exposures  so the least you can do is give your insides a nice gratifying food hug.

I am pretty proud of my lunchbox skills, all the years of getting passengers luggage to magically fit so snug and perfect into the overhead bins has paid off!!  For this particular trip I packed enough for 3 entrees, 3 snacks, and 3 sweet treat emergencies! I always try to bring a nice balance of proteins, carbohydrates, and fats. Your body loves it when all are featured in each meal.

2 Garden Turkey Burger Sliders – prepared the day before wrapped in foil for easy reheating
2 Hard Boiled Eggs
Wild Planet Pole Caught Tuna
Wild Caught Smoked Salmon
Red Bell Pepper cut into slices
2 Cups Baby Spinach
Handful Baby Carrots
1/4 cup Sauerkraut
1 Avocado
1/4 Cup Sprouted Seed Mix
Creamy Avocado + Tomatillo Dippy Sauce
Blueberry RX Bar
2 Dates stuffed with chopped cashews and dark chocolate (just in case)
Mrs. Dash seasoning

EWR-MAD (Newark to Madrid)
Crew Meal 1  –  Roasted bell pepper and spinach salad topped with a turkey burger and creamy avocado + tomatillo dippy sauce for the salad dressing. I tossed a little sauerkraut on top too.

Crew Meal 1 Snack – Sprouted Seed Mix

Layover Meal – Spinach and smoked salmon salad with half of an avocado and a hard boiled egg.  I seasoned it with Mrs. Dash.

Layover Snack – Carrots and dippy sauce

Layover Dinner –  I was in Madrid. Tapas! Tapas! Tapas! (and maybe sangria… shhhh, don’t tell!)

Crew Meal 2 – Creamy Avocado + Tomatillo dippy sauce topped with a turkey burger and sauerkraut

Crew Meal 2 Snack – Hard boiled egg with dippy sauce + half of an avocado with Mrs. Dash and lime

Sweet tooth emergency! Dark chocolate + cashew stuffed date


Condiments have stupid ingredients

Go to your fridge or pantry grab your favorite condiments, salad dressing, dips, sauces and check out those labels. Let me guess… you see sugar, hydrogenated oils, some kind of mystery corn ingredient, soy,  a bunch of other stuff you have no clue what it is, a side of diabetes.  Now if you see that crap THROW IT AWAY, aaaand you’re welcome. I just helped clean out your pantry.   Food can be a healer or a  killer.  Even though we only use these products in small amounts every little bit ads up. Making the small changes is a great start! With every little change you make you become healthier so get into the habit of checking those food labels and quit buying the crap. Instead read my blog and make a “Dippy Sauce”!

I introduced the “Dippy Sauce” last week, with my   Spinach + Cashew Pesto.  It is a one stop shop condiment.  Make a batch at the beginning of the week and use it as your dip, sauce, salad dressing, an all around food jazzer-upper.  This last week I made Creamy Avocado + Tomatillo Magic.  I used it on everything, my crew meals were ever so tasty! I will be sharing a crew meal post later this week with the ways I used this magical condiment while I was traveling.  The pilots were so jealous… and no, I did not share.

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Creamy Avocado + Tomatillo Magic Recipe

oodles of zoodles


Don’t you just love airplane food? I don’t. Are the food options around your office getting old? Yup! You don’t have to throw off your diet just because you work. With a little bit of thought and a bit of planning you can eat like a champ even when away from home.  Every week I will post about what’s in my lunch box with a linked recipe.  My work trips last 3 days and I always pack enough for 3 full meals, 2 snacks and 2 “sweets” in a tiny little lunch box.  Here is a little sneak peek.  At least once a week I buy an organic rotisserie chicken and I break it down throwing away the skin.  Chicken can be used soooo many ways!  I also always make a “dippy sauce”. Is it a dip? Is it a sauce? Who cares! It’s yummy and can be used as a veggie dipper or as a sauce over your preferred source of protein.  Have fun with it!  So this is my galley creation at 35,000 feet. I packed rotisserie chicken, homemade pesto “dippy sauce”, zoodled a zucchini (packed pre zoodled) threw it in a galley tin and heated that bad boy for 20 mins! So easy! I took a few tomatoes from an unused salad in business class and then walked my beautiful plate of food down the aisle,  slinking past all of my sleeping passengers while whiffing the smells towards their sleeping heads to fill their dreams of zoodley pesto goodness. Disclaimer: I HATE PINE NUTS….severely.  This recipe does not use pine nuts but you are welcome to substitute my nuts for your nuts.

1 zoodled zucchini
2 Tbsp Spinach + Cashew Pesto “dippy sauce”
4 oz rotisserie chicken

Heat & Eat ! This is also super yummy cold. I don’t always have access to ovens (hotel rooms) so I try and make my recipes temp friendly. Me and food go down anytime anyplace.


Spinach + Cashew Pesto

To Fat with love

To my dearest Fat,

I have been so nervous to reach out and tell you how I feel.  As I try to explain myself I hope you can find it deep within your tallows to forgive me. Somewhere our relationship slipped off course and I can’t remember why. You are so magical… yet, I have been such a fool.  I let your reputation and all the lies blind me from seeing who you truly are. You are so nurturing, so soft, and so beautiful.  You make me feel sexy and strong. I don’t know why I didn’t trust in you, I was just so scared. I mean, how would it look to other people? When I would see you I would just run away!  I knew I shouldn’t have listened to my friends when they all said, “You’re too good for fat!” “Fat is so bad for you!” “Fat just wants to hurt you!”  What do they know, I’ve seen the messes they like to hang out with. If you forgive me I promise we will never part and I will always keep your good fatty fatness close to my heart.

X’s & O’x (but mainly O’s),

SLAM!! (That was the sound of a soapbox or a wooden box I just jumped on over and over)

Seriously people  you need to let the fat phobia go! Fat is so good for you! And guess what? You can’t lose fat unless you eat fat! Whhaaaaa?? Oh yeah baby, it’s a fat fact! Bust out the lard and butter because we are getting bikini ready! When you eat fat (the good kind of course) it breaks down into glucose for energy. This break down is more efficient, longer burning, speeds up your metabolism and you expend more calories during the process.  Fats are also the preferred source of energy for a happy healthy heart.  It truly is a magical component to optimal heath. Fats not only provide us with energy, but are also the building blocks for cell membranes and hormones. You can’t absorb vitamins A, D, E, K without fat.  And best of all, doesn’t it make food taste like awesome!?

Who are the players in this fat game? 

Saturated Fats
The best! Ironically, saturated fats tend to have the worst reputation to the fat-phobic crowd.  This fat is the most stable and doesn’t go rancid easily so it is great when cooking at high temperatures.  Saturated fats are found in animal fats (butter, lard, tallows) and tropical oils (coconut oil). What else does this magic fat do??!! I will tell you….

  • Constitutes at least 50% of the cell membrane! It gives the cell stiffness and integrity for proper function
  • Good for the bones! 50% of our ingested fats should come from saturated fats in order for calcium to be effectively incorporated into the skeletal structure
  • Lowers Lp(a)!  This is a substance in blood that indicates how prone you are to heart disease
  • Protects the liver from alcohol and toxins! (OMG, idea!) Instead of a pickle back how about a fat shot with your booze of choice? I shall call it, “The Piggy Back!”
  • Enhances the immune system!
  • Good for the heart! It is the hearts favorite, it draws on saturated fats in the time of stress
  • Antimicrobial Properties! Protects our digestive tract

You know what it doesn’t do? CAUSE HEART DISEASE! That is the job of polyunsaturated oils which I’ll get to in a moment. But first I have to pick up this mike I just dropped.

Monounstaurated Fats
Also a good guy. These fats are also relatively stable and don’t go rancid easily. You can find monounsaturated fats in olive oil, almonds, pecans, cashews, peanuts, and avocados. This is safe at a low heat

Polyunsaturated Fats
It goes rancid easily, you never want to heat or use in cooking. Polyunsaturated oils are primarily derived from flax, nuts, and seeds, along with fish oil. Two of these oils are essential Linoleic Acid (omega 6) and Alpha-linoleic Acid (Omega 3)

Why are processed vegetable oils and hydrogenated oils bad for you?
  • Increases risk of cancer and heart disease!
  • Causes immune system dysfunction!
  • Damages the liver!
  • Damages reproductive organs and the lungs!
  • Causes digestive disorders!
  • Depresses learning abilities!
  • Causes weight gain!

Look in your cabinets, if you see vegetable oils and hydrogenated fats throw that garbage away!  And while you are there you might as well throw out the white flour and sugar too (we will get into that another day). That shit will also kill you! And instead of feeling great and looking flashy, you can look forward to wearing a hospital gown while you get treated for those awesome illnesses I just listed above. So not sexy, unless you are Channing Tatum, not even heart disease could unsexy him. And Now I have a reason to have his picture in my blog. You’re welcome!