A Single Brownie .. cooked in the microwave!

Hello! Happy 4th of July eve! Anyone have any big plans for tomorrow? Going to any good barbecues? Seeing fireworks? Hanging out with family and friends? Fun, fun, fun!


I think we’re going to have a pretty quiet day around our house. Thing 2 has to work – ah, the life of a teenager with a job at McDonald’s – and my plan is to put some meat in the crock pot. I’m thinking about trying a new recipe for carne asada. Om nom nom! Besides, we can sort of see fireworks from our house and I have to work on Friday. 😦 Oh well. Having money is a good thing. 🙂

So, I just have to share! I hit a new personal best this morning at CrossFit!! Here’s what we did:


Of course, I rowed instead of running. *sigh* One day…..

Anyway, normally, I use 2 bands to help with the pull ups. I just don’t have the strength yet to do unassisted pull ups but…I’m getting there! This morning, I only used 1 band! And, I made it through 5 rounds which means I knocked out 40 pull ups using only 1 band! Woot!!


Hey, thanks! 🙂

Okay, so I know I’ve mentioned my new reading material (books & cookbooks about Paleo recipes) and that I’m trying a whole bunch of new stuff. Well, I decided to try a dessert recipe and, well, it was good but it could be so much better. I’m going to help you make it better! And then, I’m going to go home and make one for myself. Will someone please explain to me why I don’t have all the ingredients I need at work? I really need to stock my office better. Sheesh.

Anyway, the recipe is for a “Single Caveman Microwave Brownie.” I know. OF COURSE I had to make it! Well, it was good but it wasn’t as good as I wanted it to be. Putting a scoop of vanilla ice cream on top really helped. 😀 But, I want to make it so it’s delicious without having to use the ice cream. My first mistake was I used sugar free maple syrup. The recipe calls for light maple syrup so use that. You need the sweetness. I, however, plan to use honey the next time I make it. Also, I used dark chocolate cocoa powder. I thought it would make it more decadent. Well, maybe … if I’d used the right maple syrup. And, finally, I think that this recipe could use a little splash of almond milk. It was a little dry. So, that’s what I’m going to try next time tonight after dinner. 🙂 You try it and let me know what you think. Chocolate. Brownie. Mug. 2 minutes. Really, it’s just destined to be delicious!


Single Caveman Microwave Brownie
makes 1 serving


2 tablespoons pure cocoa powder
3 tablespoons almond flour
1 tablespoon almond butter
1 tablespoon light maple syrup
1 egg
pinch unprocessed sea salt

1. Add all ingredients to a microwave safe mug and stir well. (use a fork, not a mini whisk. trust me.)

2. Microwave for 2 minutes and enjoy!


– jennifer

An injury update, then Meatballs & Spaghetti Squash


So, I’m presently sitting in the doctor’s office hoping to finally get started on finding out what my injury actually is.


I’ve been going to physical therapy for 4 weeks now with little improvement and I still can’t run. I know the recovery process is often slow but I still have pain and not knowing exactly what needs to be treated is a problem.

fast forward an hour

Okay, I just had xrays done. Since it’s been about 2 months, it’s possible a femoral stress fracture might show up. Either way, I’ve got a consult to see an orthopedic surgeon. Hopefully, I’ll get that call soon. *fingers crossed* If the xrays don’t show anything, the next step is an MRI. I just want to run. Running makes me happy. Running is me – I AM a runner.


Tee-hee. 🙂

Okay, seriously. Cross your fingers for speedy xray results and a sooner rather than later appointment with the orthopedist. I need all the good vibes I can get!

Question: Have you ever had spaghetti squash? It’s really easy to make and super delicious. And, it’s a perfect substitute for spaghetti if you’re eating Paleo or just trying to cut back on processed carbs. I’ll never forget the first time I made it – I couldn’t believe the flesh actually twirled out like spaghetti noodles! So cool!

Anyway, you can pair spaghetti squash with your favorite marinara or even some homemade meatballs! I definitely recommend these. Healthy, chock full of protein, delicious and easy to make. Start the meatballs first and then put the squash in the oven. This gives the meatballs more time to hang out in the sauce. Om nom nom!


Meatballs & Spaghetti Squash
*note: if you aren’t a fan of spaghetti squash, use spaghetti or whatever you prefer. 🙂

1 (2-3 pound) spaghetti squash
1/2 pound lean ground sirloin
1/2 pound ground pork
1 egg
1/2 cup minced onion
3 garlic cloves, minced
1/4 cup almond flour
2 tablespoons Mrs. Dash seasoning (I used spicy hot – use what you like!
1 can (14.5 ounce) crushed tomatoes
1 can (6 ounces) tomato paste
1/2 cup red wine
1/4 cup Italian seasoning

1. Preheat oven to 375 degrees. Wash squash exterior, then cut in half lengthwise. Scoop out seeds and place, cut side up, on baking sheet.

2. Place ground sirloin, ground pork, egg, onion, garlic, almond flour, and seasoning in a medium bowl. Using your hands, mix well. Shape into meatballs.

3. Put squash in oven and bake for 45 minutes.

4. In a medium saucepan, mix tomatoes, tomato paste, red wine & seasoning. Heat on medium-low.

5. Heat 1 to 2 teaspoons olive oil in a large skillet over medium-high heat. Add meatballs and cook until brown on all sides. As meatballs finish cooking, add to the tomato sauce, stirring gently to incorporate. Don’t want them to fall apart!


6. When spaghetti squash is done, remove from oven and let cool slightly. Using a fork, remove flesh from the rind. You can either scrape or twirl – depending on how long you want the squash strands to be.


7. Top spaghetti squash with meatballs and sauce. Om nom nom!


– jennifer