BBQ Pork Tenderloin

Trey (3 1/2 months) is my little helper

Here is an easy and nutritious meal for you this Wednesday evening….

Store bought and marinaded pork tenderloin (see health info below) grilled according to packaged directions….yes, convenience rules sometimes.
Grilled sweet potato rings” simply slice thin, spray with olive oil, sprinkle some sea salt, and set on grill till tender. I use a grill cooking pan with hole.
Drizzle lemon infused olive oil (can buy at HyVee) over cleaned asparagus and set on grill in pan or saute on stove top over medium heat. Lemon olive oil is a great salad dressing as well!

Pork Tenderloin

One of the leanest cuts of pork.

According to, a 3-oz. serving of pork tenderloin contains 14.99 g of protein.
Pork tenderloin is a good source of B vitamins.
Pork tenderloin contains phosphorus, magnesium, iron and zinc.

Pork tenderloin is a very lean meat choice. According to The Other White Meat, USDA studies show that pork is leaner than skinless chicken breast per serving. A 3-oz. serving of pork has 2.98 g of fat, while chicken breast has 3.03 g of fat. This allows pork tenderloin to add variety and nutrition to a diet without adding fat.

Dish up this healthy meal for your family tonight!

Until next time…
look good, feel good, do good

Sea Scallops with Watermelon & Spinach Salad…Cabin Food

As Mom, Dad, Matt, J, and I drove to the cabin we decided that each would take a night to prepare a tasty meal.
We stopped at a neighboring town on our way to the wilderness to gather supplies. We all raided the grocery store searching for the perfect ingredients. Mom was trying to dish out coupons while Matt, J, and I examined the seafood counter.
In total we spent about 200 dollars for 4 days or food…that’s 12 meals serving 4 people….I think we did pretty good!

Mom and Dad’s Meal

on the menu:

  • champagne toast to J!
  • grilled, natural beef hamburgers with pepperjack or mozzarella cheese
  • roasted asparagus with lemon and sea salt
  • roasted sweet potato fries with chili seasoning and salt
  • dessert was grilled bananas with Haagen Daz 5 ice cream

Park Cafe
a sweet treat after a day of hiking
located in St. Mary’s, just outside the park

look at all the pie flavors (middle chalkboard)
boysenberry, cherry, lemon, rhubarb strawberry, peach, huckleberry, raspberry, apple…..

Matt and I split a giant huckleberry milkshake

Matt’s Meal
the menu:

  • Camembert cheese with strawberry glaze
  • steamed salmon on the grill with lemon and sea salt
  • tuna sashimi
  • mixed green salad with olive oil dressing
  • steamed artichokes
  • dessert was lemon and passionfruit Haagen Dazs 5 ice cream…Matt’s favorite

Breakfast one morning was a big avocado mixed greens salad

J and I’s Meal
the menu:
Sea Scallops with Watermelon & Spinach Salad
this was a nice, light, refreshing meal for a hot summer day

Ingredients: (I doubled everything to serve 4 hungry people)
1 lb medium sea scallops OR you can use about 16 small scallops (about 2 large or 4 small scallops per person)

1 T olive oil

sea salt

1 1/2 cups spinach (be generous) I used 4-6 cups for 4 persons

2 cups watermelon (be generous)


3 T mandarin orange olive oil (I picked up at Pilgrim’s Market… you can also use normal olive oil or lemon olive oil)

1 T chopped fresh mint

2 T scallions or red onion

1 T lime juice

1 T black or white sesame seeds

sea salt

1 small hot pepper (serrano, Thai, jalapeno, or bird), chopped

1 T grated lime zest

Rinse scallops and pat dry with paper towel. Toss in a small bowl with olive oil and salt. Heat grill or saute pan to about medium high heat.

Prepare dressing while pan heats up: whisk together olive oil, mint, scallions, lime juice, zest, sesame seeds, pepper, salt and pepper to taste.
Brush grill or add small amount of olive oil to pan. Cook scallops for about 4 minutes of one side and about 1 minute on the other. They should be white the entire way through and slightly springy to the touch. Set aside to cool.
In large bowl mix dressing onto spinach. Fold in watermelon and scallops. Garnish with extra lime zest or mint.

needless to say, we ate gourmet while out in the forest

Until next time…
look good, feel good, do good

Kelli’s Favorite Meal…Soy Honey Glazed Salmon and Asparagus

Last night was a great meal! In fact it is Kelli’s (my sister’s) favorite meal.
Hy-Vee got in some WILD sockeye salmon so I purchased a nice looking fillet.

The marinade: mix low sodium soy sauce, honey, sea salt, pepper, and olive oil together. Drizzle over salmon in container. Make sure the salmon gets coated well. Place a rosemary piece on top and marinate for 30 minutes to 1 hour.

Look at the deep red color!

Cook over medium-high heat, covered. Salmon is done when it easily flakes apart when pierced with a fork. Maybe 15ish minutes. Over cooking makes it a bit drier. Flip salmon over in pan for a couple minutes if you like a nice crusted glaze on top.

Served with sweet potato fried (J and I like to eat things with our hands) and sauteed asparagus.
To make the fried, cut thin slices, spray pan and potatoes with Pam or olive oil, sprinkle with sea salt, and bake at 415F for 25 minutes ish. Place under broiler for a couple minutes until nice and crispy…careful not to burn!
J and I spent last Saturday raking our yard…talk about a project! We finally had to do away with the garbage can and fill this tarp up…many times.

I nice clean yard! and yes…I am wearing a tank top in Novemeber!
Until next time…
look good, feel good, do good

Quinoa Soup – A MUST TRY

Tonight I made a recipe from my Bridal Shower Recipe book. Each one of the guest had to bring a favorite recipe….I made Aunt Barb’s Quinoa Soup and it was a hit according to the Taste Panel of one!

You have to make this simple and nutritious soup!

Don’t know what quinoa is…let me tell you. It is a very nutrient packed whole grain. In fact, it is the ONLY grain that contains all 9 essential amino acids…another words it packs in all the protein that a lean piece of meat would! Great choice for vegetarian meals!
You can usually find it boxed/bagged up (Bob’s Red Mill) in the health section of your supermarket or out of the bulk bins….just ask!
Quinoa Soup
by Aunt Barb Davis

4 C chicken broth (my Aunt Bard gave me some Watkin’s for a gift….simply the best!)
1 C quinoa
1 C frozen corn
1/3 C salsa
1 avocado diced
sea salt
1/4C chopped cilantro (I used dried parsley since I did not have cilantro)
lime wedges for serving (I forgot these but it would be pretty)
Bring broth to boil and add quinoa. Boil, uncovered for 15 minutes. Add corn and salsa and heat through. Remove from heat, add salt and cilantro. Serve with avocado and lime as garnish.

2 green veggies for the side. Asparagus sauteed in olive oil and sea salt and steam bag green beans

We tore up the cylecross course again last night! Check out J’s kit…pretty stylin
Until next time…
look good, feel good, do good (website under construction, sorry for the mess)