The New Urbans

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The New Urbans We bridge our experience of Urban living with elements of a country life. Decorating, Cooking, Gardening, and even raising Chickens!

07/06/2020
Shepherds Pie (Healthy Version)

I grew up in a north Mississippi, so southern style cooking is a way of life. Unfortunately, southern style typically means lots of fats. We are constantly working on ways to create a healthy recipe while maintaining the taste and comfort of southern food. Shea’s cousin, Devin sent a link to a vegetarian recipe for a classic shepherds pie. That recipe came close to what I’d like, but I added ground turkey to my version for a higher protein content. [ 378 more words ]
http://thenewurbans.com/2020/06/07/shepherds-pie-healthy-version/

I grew up in a north Mississippi, so southern style cooking is a way of life. Unfortunately, southern style typically means lots of fats. We are constantly working on ways to create a healthy recip…

30/05/2020
Do you Veggie Prep?

Prepping vegetables is not something we do all the time, but it’s definitely a weekday timesaver when we do. When cooking a meal, making a protein shake, or mixing a salad, it’s nice to reach in the refrigerator to find everything chopped, cleaned, and ready for use. Almost every vegetable needs some form of prep or cleaning. That hour of prep-time, one day a week can speed up the cooking process so more time can be spent with family, exercising, or hobbies. [ 207 more words ]
http://thenewurbans.com/2020/05/30/do-you-veggie-prep/

Prepping vegetables is not something we do all the time, but it’s definitely a weekday timesaver when we do. When cooking a meal, making a protein shake, or mixing a salad, it’s nice to reach in th…

29/05/2020
Pumpkin Pie Protein Shake

For all the health nuts with a sweet tooth out there, I have an amazing Pumpkin Pie flavored protein shake. 1.5 cup almond milk 1 scoop Bulletproof Vanilla Protein 1 scoop Bulletproof Collagen 1 scoop Nutraone Glutaone 1 whole boiled sweet potato 1 pinch cinnamon 1 pinch nutmeg Ice (Add more ice or more milk depending on you’re desired density.) [ 28 more words ]
http://thenewurbans.com/2020/05/29/pumpkin-pie-protein-shake/

For all the health nuts with a sweet tooth out there, I have an amazing Pumpkin Pie flavored protein shake. 1.5 cup almond milk1 scoop Bulletproof Vanilla Protein1 scoop Bulletproof Collagen1 scoop…

26/05/2020
Wind Sails!

Out at Shea’s, we decided to switch from umbrellas to wind sails. Umbrellas have been frustrating and costly. These sails were less than $35 each from Home Depot (website order). The additional hardware was maybe another $25. We purchased 5” long eye bolts, carabiners, clips, and polyethylene cording.
http://thenewurbans.com/2020/05/26/wind-sails/

Out at Shea’s, we decided to switch from umbrellas to wind sails. Umbrellas have been frustrating and costly. These sails were less than $35 each from Home Depot (website order). The additional har…

26/05/2020
Our little Urban Garden.

It’s gotten a late start this year, but everything is growing! This is the second year for the strawberries. All total there’s hundreds of baby strawberries and blooms! We are collecting a big handful weekly. Our 3 zucchini plants are producing weekly. This is the first year for Banana tree from Trey. They are loving this rain! The girls digging in the compost bin.
http://thenewurbans.com/2020/05/26/our-little-urban-garden/

It’s gotten a late start this year, but everything is growing! This is the second year for the strawberries. All total there’s hundreds of baby strawberries and blooms! We are collecting a big hand…

25/05/2020
Achievement.

"Desire is the starting point of all achievement, not a hope, not a wish, but a keen pulsating desire which transcends everything." -Napoleon Hill
http://thenewurbans.com/2020/05/25/achievement/

“Desire is the starting point of all achievement, not a hope, not a wish, but a keen pulsating desire which transcends everything.” -Napoleon Hill

23/05/2020
Memorial Weekend Grilled Pizza

We grabbed some raw dough from Italia Express to make and grill a Pizza! Our ceramic grill cooks a pizza in 8-10 minutes around 600°. Ground turkey, vegan sausage, mushrooms, red sauce, bell pepper, white onion, and vegan cheese.
http://thenewurbans.com/2020/05/23/memorial-weekend-grilled-pizza/

We grabbed some raw dough from Italia Express to make and grill a Pizza! Our ceramic grill cooks a pizza in 8-10 minutes around 600°. Ground turkey, vegan sausage, mushrooms, red sauce, bell pepper…

22/05/2020
Japanese Sweet Potatoes

Shea has never cared for sweet potatoes, believe me, I’ve tried! When I was at Whole Foods yesterday, I ran cross Japanese Red Sweet Potatoes. I had a conversation with a lady in the veggie department about her son who also never liked sweet potatoes until he tried these! Of course, that kicked off full research of sweet potato types and cooking techniques. [ 187 more words ]
http://thenewurbans.com/2020/05/22/japanese-sweet-potatoes/

Shea has never cared for sweet potatoes, believe me, I’ve tried! When I was at Whole Foods yesterday, I ran cross Japanese Red Sweet Potatoes. I had a conversation with a lady in the veggie departm…

22/05/2020
PB Cranberry Protein Balls

I have made similar bars and snack balls for years. The recipe changes by what’s in the pantry. I initially made them as simple snacks. Now we are working out and being more conscience of macronutrient intake, I know include protein and collagen powders. This is very simple. Mix the dry ingredients, mix the wet ingredients, then mix both together. The honey and peanut butter was put in the microwave for 40 seconds to soften before mixing. [ 148 more words ]
http://thenewurbans.com/2020/05/22/pb-cranberry-protein-balls/

I have made similar bars and snack balls for years. The recipe changes by what’s in the pantry. I initially made them as simple snacks. Now we are working out and being more conscience of macronutr…

22/05/2020
The END of meat?

I had to share this great article. Shea and I became pescatarian 2 ½ years ago for health reasons. We have cheated a bit with turkey meat during this workout challenge, but intend to go back to being pescatarian. This article helps understand the real impact of the meat industry in the United States. I knew the number of non-meat eaters have grown in recent years but I didn’t realize of all Americans, 25% of ages 25-34 identify as vegetarian or vegan. [ 293 more words ]
http://thenewurbans.com/2020/05/22/the-end-of-meat/

I had to share this great article. Shea and I became pescatarian 2 ½ years ago for health reasons. We have cheated a bit with turkey meat during this workout challenge, but intend to go back to bei…

20/05/2020
Quick Grilled Shrimp Salad for lunch!

For a quick & easy lunch, we made a mixed green salad with grilled shrimp. This is a cheap salad if the pantry/fridge is somewhat stocked. The 14 shrimp were frozen from Sam’s (we keep a large bag in the freezer). We grilled the shrimp on a grill pan. A ½ bell pepper chopped and 2 small English cucumbers. We threw in 3 strawberries chopped and lite ranch dressing thinned with avocado oil. I don’t know the exact cost, but I’d think the whole lunch for two was the than $6-8.
http://thenewurbans.com/2020/05/20/quick-grilled-shrimp-salad-for-lunch/

For a quick & easy lunch, we made a mixed green salad with grilled shrimp. This is a cheap salad if the pantry/fridge is somewhat stocked. The 14 shrimp were frozen from Sam’s (we keep a large …

18/05/2020
Cheat meal: Shrimp Pad Thai

One meal as week we cheat on the diet to satisfy a craving. Last night, the cheat was Shrimp Pad Thai takeout from Malai Kitchen at West Village. Malaikitchen.com The thought was selecting the shrimp version ads protein and some glimmer of a healthy dinner. The protein was 15.8g, 64.3g carbohydrates, 16.1g fat, and 462 calories.
http://thenewurbans.com/2020/05/18/cheat-meal-shrimp-pad-thai/

One meal as week we cheat on the diet to satisfy a craving. Last night, the cheat was Shrimp Pad Thai takeout from Malai Kitchen at West Village. Malaikitchen.com The thought was sele…

18/05/2020
Eats your greens and proteins!

This quick salad has a base of romaine and lightly steamed kale. We’ve recently discovered the technique of steaming the kale for about 2 minutes seems to remove the bitterness. I also steamed the Brussels sprouts for about 4 minutes before drying them off to sauté with the green beans in avocado oil. I like them both to have a crunch, but the sauté hives their flavor some richness. [ 88 more words ]
http://thenewurbans.com/2020/05/18/eats-your-greens-and-proteins/

This quick salad has a base of romaine and lightly steamed kale. We’ve recently discovered the technique of steaming the kale for about 2 minutes seems to remove the bitterness. I also steamed the …

17/05/2020
Ground Turkey Wraps

Heat oil to high heat. Sauté bell pepper, onion, and celery until softened. Add chopped tomato, once softened, smash with spatula to create a thick sauce. Add ground turkey and spices, cook, stirring occasionally until all moisture in the turkey has evaporated. The meat will be whitish in color. Spoon ground turkey mixture into leaves of butter lettuce or romaine. [ 77 more words ]
http://thenewurbans.com/2020/05/17/ground-turkey-wraps/

Heat oil to high heat. Sauté bell pepper, onion, and celery until softened. Add chopped tomato, once softened, smash with spatula to create a thick sauce. Add ground turkey and spices, cook, stirri…

15/05/2020
Jack Fruit: What the?

Jackfruit is a very misunderstood food in the United States. It’s actually a fruit from a Jack tree, native to India and Malaysia. It has gained some popularity by vegan cuisine as a textural vegan substitute for dishes such as pulled pork or chicken salad. It is a good source of calcium and potassium while having very low carbs and fat. [ 240 more words ]
http://thenewurbans.com/2020/05/15/jack-fruit-what-the/

Jackfruit is a very misunderstood food in the United States. It’s actually a fruit from a Jack tree, native to India and Malaysia. It has gained some popularity by vegan cuisine as a textural vegan…

14/05/2020
Omega-3 Lunch!

Today’s lunch was all about omega-3 and protein. 8oz of baked salmon (although I over cooked it a bit) has 54.4g protein but only 1.1g carbs and 17.1g fat totaling out at 388 calories. 8oz of baked salmon has ~1350mg to ~2700mg of omega-3. We pared this with steamed carrots and cantaloupe with our version of a classic “Arnold Palmer”. Our Arnold Palmer is ½ plain tea and ½ kombucha. Kombucha adds good probiotics to help maintain a healthy biome in the gut! -me
http://thenewurbans.com/2020/05/14/omega-3-lunch/

Today’s lunch was all about omega-3 and protein. 8oz of baked salmon (although I over cooked it a bit) has 54.4g protein but only 1.1g carbs and 17.1g fat totaling out at 388 calories. 8oz of baked…

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