Healthy Soft and Chewy Chocolate Chip Cookies

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Sometimes you just need a sweet treat. And when you are over the road there are a lot of sweet treats you can choose from the moment you step inside the truck stop.

The problem with the food selections at truckstops is that it is heavily processed, has a ton of sugar, and can be loaded with additives your body just doesn’t need.

To your surprise, I am not against a sweat-treat. And with a little preparation and gathering of healthy ingredients you can find yourself with some yummy treats to travel with (just don’t eat them all at once).

Healthy Soft and Chewy Chocolate Chip Cookies

Look no further than this very blog for the best healthy and yummy Chocolate Chip Cookie Recipe perfect for truck driver health-conscious people like yourself.

I get asked a lot about what type of sweets I like to eat. And I am a sucker for a good Chocolate Chip Cookie. I am not a baker, but I am willing to mix and match recipes to find one I like. And this one is a winner!

Now don’t be scared, baking with non-traditional ingredients is super easy and creates super yummy treats. It is important to follow the directions exactly to ensure your cookies turn out just right!

Ingredients:

  • ¼ cup melted coconut oil, plus extra to grease a cookie sheet
  • 3 cups oats (gluten-free if you need them like me)
  • 1 tsp baking powder (aluminum-free)
  • 1 tsp baking soda
  • ¼ tsp sea salt
  • 2 large ripe bananas
  • 2 to 3 Tbsp maple syrup
  • ¼ cup vegan mini chocolate chips (if you prefer dairy then not yourself out)

Chocolate Chip Cookies MTY

Directions for Chocolate Chip Cookies:

  1. Preheat oven to 350. Grease cookie sheet with little coconut oil or use parchment paper.
  2. Combine flour, oats (if whole oats you will need to grind oats into the coarse texture), baking powder, baking soda, and sea salt into a bowl.
  3. In a small bowl, mash bananas with a fork. Add melted coconut oil and maple syrup. Mix. Add banana mixture until combine. Fold in chocolate chips.
  4. Place by spoonful’s onto a baking sheet, 1 inch apart. Bake for 8 minutes, or until golden brown.
  5. Let cool for 5 minutes on a baking sheet.
  6. Store in fright or freeze.

101 calories / 3 G protein / 4 g fat / 14 g carbs (3 g sugar / 2 g fiber) / 91 mg sodium

The next time you are looking to fix a sweet craving before you head out on the road. Consider baking up a batch of these cookies. If you have a freezer on your truck, consider freezing some of them to help them last longer. Or share it with a friend!

Want more recipes from Mother Trucker Yoga?

The Best Granola Recipe for a Travel Breakfast 

Healthy Trucker Lunch

 

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Mobile Meals Made Healthy: Shrimp and Grits

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Welcome to Mobile Meals Made Healthy!

Healthy trucker food doesn’t have to be complicated, expensive, or a figment of your imagination. Many drivers feel married to the truckstop food options, leaving them little to no wiggle room when it comes to variety and healthy eating. There are eight foods here at Mother Trucker Yoga that we think every driver should be carrying with them, and you can read about what they are inside Truckers Gear Guide.

But today is all about healthy trucker food you can make on the go. Cheryl Vickers is our featured foodie. She is a team driver with her husband and started working with Mother Trucker Yoga a year ago to help continue her health journey as a truck driver, and after looking for guidance on how to make that happen found Mother Trucker Yoga through the Driven to Be Healthy Challenge (You can join our second annual that starts August 30, 2021, HERE).

Cheryl has grown to love cooking on the truck, and after figuring out a little prep work and preparing before she leaves for the week making healthy meals from the truck has only gotten easier and more fun. And when she’s done cooking and enjoying delicious food, she is getting her Mother Trucker Yoga-approved moves in each day, she and her husband are down nearly 100 pounds combine and feeling better than they have in a long time.

Healthy Trucker Food: Shrimp and Grits

How to Make Trucker Approved Rice Grits

  • 1 cup of Rice Grits
  • 2 cups of Water
  • Pinch of Sea Salt
  • Garlic Powder

Healthy Trucker Food Shrimp and Grits Mother Trucker Yoga Blog

Directions for Shrimp and Grits

STEP 1: Rince the rice is possible

STEP 2: Combine the above ingredients

STEP 3: Let cook for 30 minutes or let simmer during your driving for a couple of hours

Healthy Trucker Food Shrimp and Grits Mother Trucker Yoga Blog 3

There are several different ways you can get your meal prepped while driving. One is to prep in the morning and lets your food simmer all day. The second is to make your meal for tomorrow the night before, let it simmer or cook in your crockpot or RoadPro Lunch Box, and then all you have to do is heat it for dinner the next day. And third is to prepare the morning of and let it simmer for a couple of hours while driving.

How to Make The Healthy Trucker Shrimp

STEP 1: Thaw shrimp

STEP 2: Peel and deveined (another option is to buy peeled, deveined, and precooked shrimp (I love ALDI’s).

STEP 3: Cut up onion, tomatoes, and bell peppers

STEP 4: Spray shrimp with either avocado or olive oil

STEP 5: Mix a pinch of sea salt, black pepper, garlic salt (or just garlic powder), paprika, and Italian seasoning

STEP 6: Mix shrimp, onion, tomatoes, bell peppers, and seasoning mixture together

STEP 7: Cook in the oven at 375 degrees for 15 minutes (or use RoadPro LunchBox or other means for cooking)

STEP 8: After rice grits are cooked, add cheddar cheese and stir until cheese is melted

Healthy Trucker Food Shrimp and Grits Mother Trucker Yoga blog 2

How to Make Healthy Trucker Salad

STEP 1: Use your favorite greens

STEP 2: Shredded carrots, chop cucumbers, and grape tomatoes

STEP 3: Toss with raspberry vinaigrette dressing

 

Now eat Shrimp and Grits and Salad and ENJOY!

Healthy Trucker Food Shrimp and Grits Mother Trucker Yoga Blog 4

 

Healthy Trucker Food Cost

The total investment for this delicious dinner for 2:

Shrimp 1/2 pound $6.62

Rice grits $1.00

Cheese $ .50

Salad $5.00

Veggies $1.00

Total Cost $14.12 ÷ 2 = $7.06 each prep-time 10 minutes, cook time 30 minutes, clean-up 10 minutes. total 50 minutes

You can eat healthy as a truck driver. This recipe may seem a bit intimidating, but try this: make one component of this meal at a time, to get more comfortable and then make them as a meal. The biggest reason we think we can’t do things in life is not because of resources. It is because we have already told ourselves we can’t. I believe you can be healthy as a truck driver. You are just one meal away from realizing you can do this! To join Cheryl and others for more great recipes and healthy trucker food ideas, join our FREE community- Accelerate Your Health with Mother Trucker Yoga.

 

Check out other Mobile Meals Made Healthy:

Mobile Meals Made Healthy: Easy Truckers Roasted Veggies & Country-Style Ribs

 

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Mobile Meals Made Healthy: Easy Truckers Roasted Veggies & Country-Style Ribs

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Cooking on your truck can seem complicated. But here at Mother Trucker Yoga, we believe that when you are armed with the right knowledge and support and are willing to take just a few minutes. And when mobiles meals are made healthy, you can’t go wrong because you can make a great meal right from your truck. No one said you need to be a gourmet chef, spend thousands of dollars on food, or have hard-to-find ingredients on hand. But, like anything, a little preparation and mapping out where you might need to stop can set you up for a delicious meal on the go.

Meet Cheryl.

Cheryl is a team driver with her husband and has changed her health and her husband for good by learning how to move more with Mother Trucker Yoga, and the other piece is eating better from the truck. Cheryl will be our feature truck driving chef for our newest column, Mobile Meals Made Healthy, where Cheryl will be sharing what she makes while the wheels are turning. Warning. These meals are simple. Delicious for you. Cheryl, alongside Mother Trucker Yoga, believes you shouldn’t have to live in a bubble to lose weight and that eating healthy should not be based on restriction. But rather learning moderation and how to eat real food. If Cheryl and her husband can do this, you can do this too!

Ingredients for roasted veggies:

  • 1 eggplant peeled and quartered
  • 2 white and green zucchini sliced and quartered
  • 2 crookneck squash sliced
  • Red onion sliced
  • Yukon potato sliced and quartered
  • OPTIONAL: carrots, butternut squash
  • Sweet baby bells seeded and sliced
  • 1 tbsp of EVOO
  • 1/2 tsp of sea salt
  • 1/2 tsp of garlic powder
  • 1/2 tsp of onion powder
  • 1/2 tsp of turmeric
  • 1/8 tsp black pepper.

roasted vegetables and country style ribs mother trucker yoga blog

Directions:

  1. Mix..microwave for 8 minutes.
  2. Next, put country-style ribs in an air fryer seasoned with garlic and onion powder.
  3. Place on bake 375 degrees for 15 minutes
  4. Then flip ribs and continue to bake for 15 minutes
  5. Next, make a fresh salad (optional) check out our post on Mother Trucker Yoga Blog about leafy greens!
  6. And if you like a little BBQ on your ribs, go right ahead!
  7. Ready to serve.

Mobile Meals Made Healthy: Easy Truckers Roasted Veggies & Country-Style Ribs Mother Trucker yoga blog ribs

Ingredients for Ranch Dressing:

  • 2 tbsp of light sour cream
  • 1/4 cup half-n-half, milk, or almond milk
  • 2 tbsp of ranch powder (Hope here, I personally love Flavor God seasonings!)
  • Mix and enjoy.

YUM! Try this over a burger without a bun, on a salad, even on hard-boiled eggs. You can always make extras and store the extra dressing in your truck frig or cooler for the next day.

 

What To Do With Leftovers:

Put all your leftover veggies in a baggie that seals shut and save for leftovers for the next day. Then, consider adding hardboiled eggs, a water-packed tuna package, or wrap those veggies in a bowl and munch away. Food shouldn’t be complicated, and with a little preparation, it should be an easy, fast, and yummy next-day meal.

 

Where To Purchase Your Ingredients?

Veggies can be bought at most grocery stores, vegetable markets, summertime food stands. Oftentimes mom and pop truck stops often have local vegetables for sale from local farmers and growers. So keep your eyes open.

The country-style ribs pictured in this post on Mother Trucker Yoga’s blog were purchased at the Dollar General Market in Hugo, Tx for 1/2 price on Wednesday for $3.84, which made 2 meals for 2 people.

The vegetables cost approximately $10.00. This was a complete meal plus leftovers for another meal, $13.84 ($6.92 per meal)..plus extra for herbs and seasonings startup.

What Ingredients To Watch For In Seasonings:

Herbs and seasonings can spice up any food or recipe and can be purchased just about anywhere. However, when purchasing seasonings, make sure you read the ingredients; oftentimes, there will be extra ingredients hiding inside seasonings that you don’t want to be consuming.

Ingredients like caramel coloring, Monosodium Glutamate, or MSG are considered one of the 23 worst food ingredients to consume in America, soybean oil, and watch out for sodium levels in spices. More important than the nutritional panel is the ingredients that create that food, or in this case, spice.

 

Driver Review

I know what you are thinking. How will I ever be able to make that? And the beauty is this recipe was made up! And you can do the same. Look at the ingredients and then take note of what you have on hand, or can you get nearby or on your route? Don’t overthink this. If you are already thinking, “I can’t do this. It’s too hard,”. Then you already know your answer for how this will turn out for you.

You can eat healthily and be a trucker! We know you can!

Leave a comment in the comment section below and tell us what you think, and share your first mobile meal creation with us!

For more great recipes from Cherly and other drivers join our community on Facebook – Accelerate Your Health with Mother Trucker Yoga

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Drivers Fight COVID-19 with Homemade Hand Sanitizer

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Drivers fight COVID-19 with homemade hand sanitizer. You are out there, on the go, transporting toilet paper to the masses (insert humor). And we appreciate you. But we do want you to be healthy and use safe practices when it comes to keeping healthy and not spreading unnecessary germs to those whose immune system cannot handle them.

How can Mother Trucker Yoga help? Well, we thought we’d share some of our favorite hand sanitizer recipes with you all.
We’ve got a quick and easy recipe for all your germ-killing needs. We will let you decide to use an alcohol-based recipe or one without. But when in doubt wash, wash, wash your hands.

Maybe you haven’t yet considered making your own “on the go” hand sanitizer. And like toilet paper, store-bought hand sanitizer is hard to come by. Here’s the thing, you shouldn’t consider self-care and protecting your immunity only in times of a viral outbreak. But considering our current state of this county, it may be time to DYI a batch of hand sanitizer.

Every state coast to coast is currently being bought out of products like hand sanitizer, wipes, disinfectant, and even things like kleenex and toilet paper (because you need to wipe your bottom more when there is a viral outbreak?).

As truck drivers, it is vital that you consider your immunity a top priority, with or without an outbreak present. Traveling continuously, interacting with people all around the country on a regular basis, make sure you are considering how you can be sharing germs others can’t fight against as well as how your body can fight them to keep you healthy. Just like our simple easy exercises you can do from the cab of your truck. Here are a few simple easy recipes you can do from the cab of your truck.

washing hands mother trucker yoga

Please understand that simply rubbing your hands with hand sanitizer is NOT a substitute for good ol’ hand-washing. Alcohol-based disinfectants used in the right amount (99%) and rubbed long enough (to sing the ABCs) are fine when you are on the go. But soap, water, and a full hand washing experience (palms, tops, and fingernails) is the best way to protect yourself against everything that is floating around out there, global pandemic or not.

There are several recipes for DIY hand sanitizer so find one that you like and get to it! A little goes a long way. And I’m going to share with you a few versions I love. And some hacks that make this recipe easy to make on the go (or in your truck).

Hand sanitizer should NOT replace hand washing

This probably sounds like common sense but hand sanitizers should ONLY be used when there’s no water and soap available.

 

DIY Liquid Alcohol-Based Hand-Sanitizer

Ingredients
1 cup of 99% isopropyl alcohol
1 tablespoon of 3% hydrogen peroxide
1 teaspoon of 98% glycerin
¼ cup, 1 tablespoon, and 1 teaspoon of sterile distilled or boiled cold water

 

DIY Gel Alcohol-Based Hand Sanitizer

2/3 cup of 99% isopropyl alcohol
1/3 cup aloe vera gel or spray(read the label that it’s pure aloe)
8-20 drops essential oil (NOTE: the Dollar Store does not sell REAL essential oils) try oils like Lavender, Peppermint, Citrus, Cinnamon, Tea Tree or Myrtle.

 

Just be mindful when using alcohol-based hand sanitizers as ingesting these ingredients can be harmful to you and your loved ones. And alcohol used as a sanitizer regularly has been known to kill the bad bacteria AND the GOOD bacteria as well (which we don’t want to have happened). There is no hand sanitizer in the world that can ever replace using soap and water!

 

DIY Alcohol-Free Hand Sanitizer

1 Tablespoon aloe vera spray or gel

1 Tablespoon alcohol-free wich hazel (you can find this at the dollar store, Walmart, CVS)

1/4 teaspoon Vitamin E Oil (if you can’t find it, don’t stress, you can go without)

10-20 drops essential oil blends like Young Living Thieves or Doterra On Guard, or DIY your own blend using: cinnamon, myrtle, tea tree, lavender, rosemary. Use what you can find.

 

It’s important to choose essential oils that are anti-bacterial like the ones listed above. The use of alcohol continuously on your skin can really dry out your skin. By combining aloe vera gel or spray into your mixtures you can nourish your skin as well.  I prefer the spray as it’s not so clumpy and easier to mix.

No matter what recipe you use, you’ll want to mix all your ingredients together and eventually need something to put it into. As a driver accessing a fancy squirt bottle can be difficult. So I want to suggest a water bottle hack that you may find convenient and helpful.

Water Bottle Hand Sanitizer Hack

  1. Drink water from a bottle (consider using a thicker plastic water bottle).
  2. Rinse water bottle with soap and water. Clean rim and cap with soap and water.
  3. Pour all ingredients into a water bottle
  4. Using a knife, nail, screw (something sharp) poke a small hole in the cap of the water bottle.
  5. Screw the cap back onto a water bottle and squirt hand sanitizer onto hands as needed.

Caps for DIY hand sanitizer mother trucker yoga

Finally, just make sure you clearly label your containers. You don’t want anyone drinking your potion! And in the heat of the moment, you don’t want to be drinking it either.

Water bottles for DIY hand sanitizer MTY

 

Here at Mother Trucker Yoga we urge all drivers to use common sense. If you are sick, stay home, or get to a doctor ASAP. Wash your hands whenever you can. And remember, when you promote good health and hygiene habits you are protecting yourself and also the lives of others. We may never know what someone else is up against or the status of their health. They may not know either. And no one wants to contribute to another’s health complications.

Now wash your hands and be safe out there.

 

Read more of what Mother Trucker Yoga has to say on health and well-being on our other blogs:

Constipation: 3 Ways to Get Relief on the Go Blog 

Put Back Pain In Your Rearview Mirror Blog 

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Choosing Healthy Food On The Road

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Choosing healthy fuel for your body is hard for anyone. It is even harder for truck drivers who are constantly on the road for days or even weeks at a time.

Eating healthy starts with you saying to yourself, “I can do this.” It’s mind over matter.

Sure, it’s easy to stop at a diner, truck stop, or fast food restaurant to grab a bite to eat.  These places are quick and convenient AND they are EVERYWHERE! However, the majority of food at these places is high in calories, fat, and sodium–none of the things that are going to help you improve your health. Not only is this food pretty unhealthy, but it can also be expensive, too!

The good news is that YOU have the ability to choose what you put into your body. Eating healthy doesn’t have to be complicated–it’s just a matter of choosing the RIGHT FOODS and a little planning. 

These FIVE snack ideas require a minimal amount or no preparation time at all. They are perfect for the busy trucker who is constantly on the road. 

 

1. Fruit

 

The possibilities are endless:

  • Apples
  • bananas
  • oranges
  • grapes
  • berries

Some fruit may require extra storage or preparation, however, it’s a super simple option that is readily available at most rest stops. And when you are worried about sugar, remember “berries are best”.

 

2. Vegetables

 

Vegetables are super easy options that require little to no prep time.

  • Carrots
  • celery
  • cucumbers
  • cherry tomatoes
  • peppers

Adding hummus to the mix also gives you an extra boost of protein which will help keep you feeling full for a longer period of time.

 

3. Hard-Boiled Eggs

 

Before you’re about to head out on the road, boil some eggs, peel them once they cool, and then wrap them in plastic wrap before putting them into a container. Right before it’s time to leave, load the container up with ice and throw it into a cooler. It’s that easy! BONUS: Don’t want to make them yourself? No worries. Most truck stops sell pre-cooked eggs in their refrigerated section.

 

4. Mixed Nuts

 

Nuts are nutritional powerhouses are packed with heart-healthy fats, protein, vitamins, and minerals. The best part: most places sell nuts that are pre-packaged and ready to go! No prep necessary! And when possible look for raw, and watch the salt content in some mixes.

 

5. Protein/Energy Bars

 

Choose a brand that has whole grains, is high in protein and fiber, has a low amount of sugar and is in the moderate calorie range. Protein/Energy bars are available almost anywhere you stop so they are another great grab and go option! Stay away from brands like Cliff or Luna as they are made with soy. We love Enduro Bites made in Colorado, and SoLo Glycemic Nutrition Bar, and my favorite the GFB – Gluten Free Bar. 

 

Choosing healthy food on the road takes practice, but the benefits are definitely worth it! 

 

Here are some other great recipes for you to try!

Healthy and Simple Recipes for Truckers

The Best Healthy Trucker Travel Lunch Recipe

The Best Granola Recipe: Truckers Travel Breakfast

Egg in a Basket (Egg in an Avocado)

Easy Mongolian Beef Made on the Truck

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Egg in a Basket (Egg in an Avocado)

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Egg in a hole, egg in a basket, toad in a hole, hen in a nest, one-eyed Jack. Until recently I had never even heard of some of these crazy names for food. But no matter what, it doesn’t change the deliciousness of our dish we are sharing with you all today. 

Egg in a hole Mother Trucker Yoga

Call it what you want. Egg in a hole is about to go to a hole new level. Skip the bread slices today because we are changing up the recipe today and giving your taste buds a makeover. 

 

No need to bake this dish in the oven, you can throw it together and use RoadPro Family of Brands frying pan. And let it cook while you get your coffee and get ready for the road. This dish may just stop traffic!

 

It can be tough while living over the road to eat healthy. But most certainly not impossible! First things first, stop telling yourself you can’t eat healthy over the road. Second, stop telling yourself you can’t cook healthy over the road. 

 

This dish was featured at GATS 2019 in my presentation Fueling Your Rig, Fueling You- Eating Healthy Over The Road. And my new trucker friend Travis whipped (literally) this dish up in eight minutes. 

 

Why eight minutes? Because, that is the amount of time on stage I gave him. And heck, if he could really make a dish in 8 minutes. I want to share about it!

 

And alongside our other featured dishes: Mongolian Beef, Asian Salad, and Spring Rolls this was a huge hit!

 

Egg in a Basket (Egg in an Avocado Basket)

 

I didn’t know what that was (full disclosure). But I did know what Egg in a Hole was. And the parameters I gave Travis was no bread and must be healthy. 

 

Wow! His tweaks were out of this world HOME RUN! And I want to share that with you today!

 

This isn’t just a simple breakfast, this could be lunch or dinner. Anytime, anywhere, and yes, over the road, made in your truck! 

 

EGGS IN A BASKET

Like this recipe?

Please share this recipe out with all your over the road friends! 

 

For many breakfast is their favorite meal. But one reason I love this dish is because it could be lunch or dinner. And if you are intermittent fasting, or focusing on getting healthy fats and protein, this dish is for you!

 

Busy? At home? Or on the road, you can make this dish.

This is a really healthy and filling breakfast, and take it from Travis, it only takes 8 minutes, and less than that to eat!

 

Ingredients for Eggs in a Basket 

3 ? Avocados 

3 crushed tomatoes or 1 jar of chunky marinara sauce 

1 bag of spinach 

1 onion chopped (don’t have onion tried dried onion flakes)

1 green pepper chopped 

1 tbsp minced garlic (no garlic, try dehydrated garlic)

1/2 cup of Parmesan 

1/2 cup of feta cheese 

Basil to taste/ garnish with diced tomatoes

1 carton of eggs 

Mother Trucker Yoga Egg in a Hole Blog

HOW TO MAKE EGGS IN A BASKET AVOCADO

 

  1. Make sure the griddle is hot in order to get the bread nice and crispy.
  2. Start with a ripe avocado, you can check how ripe it is by noticing if it is firm yet you can squeeze it a bit. And also notice if the belly button (where the stem used to be) is poking out. If it is, the avocado is ripe. 
  3. Slice lengthwise and pull the pit out. 
  4. Scoop out the fruit. And then cut the avocado into slices so there is a hole to put the egg into once in the pan. 
  5. You can choose your thickness depending on how many you want to make. 
  6. Pour the marinara in frying pan and add spices.
  7. Place avocado slices in the marinara.
  8. Crack eggs carefully and place eggs into the holes of the avocados.
  9. Use fresh eggs, preferably Organic eggs. Kwik Trip and Kwik Star Stores sell fresh eggs which is fantastic for this recipe. 
  10. Salt and freshly cracked black pepper.

HOW TO SERVE EGGS IN A BASKET?

Freshly cracked black pepper is enough, but you can also drizzle some sriracha on top while serving.

 

YUM! I prefer crispy bacon to go along with my meal. You can also serve it with our delicious Asian Salad

 

Tools used to make Eggs in a Basket

 

Griddle: We recommend Road Pro Family of brands frying pan.

You can often find them at participating TA-Petro Truck Stops. 

 

Now this portioning will easily feed you and your trucker friends. 

So feel free to reduce the quantity in half to meet your needs. 

 

This is a delicious way to still enjoy Eggs in a Basket without all the bread and empty calories. 

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Easy Mongolian Beef Made on the Truck

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Easy MONGOLIAN BEEF Made on the truck

This Easy Monogolian Beef is easier than you think. And best yet it’s ready in 45 minutes-all made on the truck thanks to RoadPro’s Lunch Box cooker.

Easy Mongolian Beef Made on the Truck

No longer do you need to complain that it’s too difficult to get great tasting food as a long-haul trucker. Not only has Road Pro made it easier than ever to cook on the truck. But here is a mouth-watering recipe brought to you by veteran trucker Robert Greene that tastes better than P.F. Chang’s!

The magic is in the super simple sauce (yes, we said simple) and convenient yet top chef worthy lunch box cooker. We made this recipe live at GATS this past month those in the audience went crazy. The delicious thick sauce and amazing flavor, all made in minutes with little utensils (we too were traveling and did not have the convenience of a kitchen).

The flavor is unreal.  And we know you are going to go crazy for this healthy steak recipe. Don’t open your truck door or you’ll be having guest for dinner.

cooking on the truck Mongolian Beef Blog

How do you make Mongolian beef?

  • Slice the flank steak into strips (we suggest 3” long).
  • In a 1-gallon Ziplock bag (or large container) put the beef and all the ingredients except the olive oil into the bag. Toss the beef to coat evenly.
  • You may want to pre-mix the cornstarch and water together to make sure it is thoroughly mixed in another container or in the Ziplock bag first to get the clumps out.
  • Let chill for up to 2 hours (we let our chill for 45 minutes).
  • Coat RoadPro 12-Volt Portable Stove  with remaining olive oil.
  • Heat up RoadPro Lunch Box so it is very hot.
  • Carefully place stake and other ingredients into lunch box and securely close.
  • Make sure lunch box is sitting securely on a flat surface.
  • Let steak cook inside the Portable Stove (Lunch Box) for 45 minutes to 1 hour (checking as needed, but be careful when you open the Portable Stove, to open it slowly not to burn yourself with the steam that will come out).

Mongolian Beef Blog Post Mother Trucker Yoga

Ingredients list:

  • ¾ lb of Flank Steak
  • 2 tsp Garlic
  • 2 tsp Ginger
  • 4 Green Onions, sliced thin
  • 5 Dried Red Chillis
  • 3/8 cup Hoisen Sauce
  • 1 tsp Black Pepper
  • 2 Tbsp Brown Sugar
  • 1/8 cup Cornstarch
  • ½ tsp Sesame Oil (or any oil except vegetable oil)
  • 5 Tbsp Olive Oil
  • 1 ½ Tbsp Water
  • 1 can Sliced Water Chestnuts
  • 1 can Sliced Bamboo Shoots

Serve over rice, or Rice noodles or eat as the main dish!

Winner of RoadPro Portable Oven at GATS Blog Post

RoadPro’s Portable Oven winner at GATS 2019

What kind of beef should I use?

Most Mongolian beef recipes use flank steak. And that is what we are suggesting here. We suggest that you slice the beef about ¼ inch thick and about 3” long strips.

Tips and Tricks for making the perfect Mongolian beef:

  • When slicing your beef:  It is best to slice flank steak against the grain to create an easier cutting experience. We also advise you not cut the beef directly on any surface of the truck that may leave scratches.
  • Smaller batches:  Although the Lunch Box by RoadPro is large it is not meant to make a meal for an army. So, consider making smaller batches. This will also allow for room to stir without making a mess in the truck.
  • Adjusting the sauce:  Cornstarch is used to thicken a sauce. If you prefer a thinner sauce omit the cornstarch. But if you would like a thicker sauce just add ½ to 1 tsp more of cornstarch at a time. You can also add more cornstarch (and water mixture) during the sampling process if you want to see a thicker sauce.

 

What is Mongolian Beef best served with?

  • Mongolian beef is delicious with rice or rice noodles. However, my favorite is to stir-fry other veggies like snow peas, broccoli or even mushrooms. Or try it with our Asian Slaw Salad recipe. Delicious and super easy to make on the truck!

 

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Healthy and Simple Recipes for Truckers

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On the go: healthy and simple trucker food recipes. Anytime, anywhere.

I just trucked 18 hours home from GATS in Dallas, Texas back home to Hartford, Wisconsin. We team drove our RV and made it back safely.

Many of you came to see me (hey all, Hope here) at the Landstar Health Stage to learn more about how to live a healthy life over the road. And one of Saturday’s presentations was: Fueling Your Rig, Fueling You: Eating Healthy Over The Road Made Easy. Sponsored by RoadPro Family of Brands

GATS Fueling Your Rig Fueling You Presentation

Cooking at GATS 2019

The presentation was a hit! We had just enough food, and no one left hungry!

Everyone at the event loved what we not only talked about but ate.

  • I believe that you can eat healthier on your truck.
  • I believe it’s about small simple changes, not big huge leaps that will help you change your life’s current route to health.
  • I believe you can do this!

It’s not about getting up and doing a complete 180 (although no one is saying you can’t). But what I am suggesting is to start small.

If BIG HUGE DRASTIC changes worked so well, more than 8% of New Years resolutions wouldn’t fail!!!

Eating healthy on the truck and over the road starts with you saying to yourself, “I can do this”.

At GATS we discussed the notion of GOOD, BETTER, BEST. And with this idea we recognize the opportunities to improve in little ways, and when you do that consistently, it add up.

Instead of a soda with every meal, how about you eliminate one soda a day. Or better yet, just one soda, one day a week. I want you to make changes you can stick to. Not changes you give up on because you did too much too soon.

Why I’m so passionate about this approach is because I struggled with an eating disorder for YEARS. Almost half my life.

Every day I would wake up and say:

  • “Today I’m not going to over eat.”
  • “Today I’m not going to binge and purge”. 
  • “Today, I’m going to magically be changed”. 

And not even one hour into the day and I was back in the cycle of no return…

Sound familiar?

It wasn’t until out-patient treatment and their encouragement of one minute at a time. One hour at a time. And one day at a time, that inspired me to break down my changes into micro-changes.

And that (along with healthy movement and yoga) got me out of that deep dark hole of self-destruction.

During our Fueling Your Rig, Fueling You presentation, I wanted to show every driver out there that eating healthy on the road CAN and IS easy. And wanted to turn everyone on to healthy options and simple recipes that actually taste good, and are easy to make!

Men and women were nodding their heads in the audience as they munched away. Loving the food that was going into their mouths.

And everything we made for them we made there! That day! In less the time it takes to take a 30 minute break.

I want to share two of the recipes we made at GATS that were top on the request list. Which also happen to be cheap, easy to make, and healthy on-the-go food for truck drivers.

Recipe #1: Spring Rolls for on the Go!

  • Spring Roll Rice Paper
  • Lettuce or Cabbage leafs (cut into small pieces)
  • Shredded carrots (you can buy them pre-shredded too)
  • Cilantro or Mint
  • Shrimp (or any other meat or tofu)
  • Lime Juice (optional)
  • Sticky rice or rice noodles
  • Plate size dish & cutting board or flat surface to roll spring rolls up
  • 8 oz of water

Demonstration of how to make spring rolls recipes

Directions for Spring Rolls:

  1. Put water in plate size dish.
  2. Take out one rice paper sheet and place in water for 30 seconds or so.
  3. Until the entire sheet is soft.
  4. Take the rice paper and lay it on a dry flat area.
  5. Take lettuce leaves and lay in a line at the end closest to you.
  6. Lay shredded carrots inside lettuce
  7. Now put rice noodles or rice on top.
  8. Squeeze lime over shrimp before adding.
  9. Add shrimp and cilantro or mint.
  10. Using the end closest to you, begin to roll the contents one time.
  11. Now take the two sides and fold them in and over the contents sticking the rice sheet sides to the folded end.
  12. Keep rolling, making sure the sides stay tucked in.
  13. Roll all the way to the end and the rice paper will stick to itself, keeping the contents inside.
  14. For dipping sauce use Thai Peanut Sauce, Sweet & Sour Plum Sauce, or Chilli Sauce and enjoy!

Option:

I bought the lime cilantro shrimp in the deli at Costco pre-seasoned and ready to be served. I cut up the shrimp and then added it to my spring rolls. You could also squeeze the lime and mix the cilantro or mint with the shrimp and marinade before use as well.

Keep chilled. Will last for a few days.

Spring Rolls are a great alternative to sandwiches, and a whole lot healthier. Be creative and play with other ingredients. These two are simple recipes you can make anytime, anywhere while on the go. Let us know what you come up with!

Hope Demonstrating How to make Simple spring rolls recipe

Recipe #2: Asian Slaw Salad

  • 1-Packet Beef Ramen Noodles
  • 1-Bag Shredded Cabbage
  • Grapeseed Oil
  • Natural Sugar
  • 4 Green Onions-chopped
  • Sun flower seeds (unsalted), pistachios, pumpkin seeds, sliced almonds, crasins

Directions for Asian Slaw Salad

  1. Mix grapeseed oil, sugar, onions, and beef seasoning packet (see below for homemade seasoning) together.
  2. Break up noodles into small pieces.
  3. Mix noodles and seeds together. You can store them together for easy travel.
  4. When ready to eat take noodle mixture, cabbage slaw and liquid and mix together in a bowl (or container with a lid for easy storage afterwards.
  5. Once mixed, enjoy with a fork!
  6. The longer you let the ingredients sit together the noodles soften and you get a whole new crunch.
  7. Stores perfectly in a 12 cup container.
  8. Keep cool in cooler or frig.

Homemade Beef Seasoning (I like Wilhelms Kitchen version):

Mix together and store in air tight jar. Use 1-2 TBSP per packet of beef seasoning. Simple Asian Slaw Salad Recipe for Truckers Mother Trucker Yoga

Beginning to eat healthy starts with one small simple change. Simple recipes you can make right on your truck. It doesn’t have to be extreme, fancy, or expensive. What if you simply make your own food once a week? Then one day a week? Then two days a week, and so on. This does not have to happen over night. But my hope is you begin to see that YOU CAN DO THIS!

I believe in you. And I believe you can stay healthier over the road one move at a time. One meal at a time.

Please try out these simple recipes and comment below telling us what you think!

Share your photos of your food creations on our Facebook Page – Mother Trucker Yoga

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Rice Wraps: Delicious Meal Option for Truckers

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Rice Wraps are a delicious meal option for anyone, but for a trucker on the go it is the perfect meal option no matter where you are.

Eating healthy can feel complicated at times, but when you remember vegetables and fruits combine with lean proteins first, eating can get a lot simpler. And when looking for meal options for anyone it is vital that you also look to the ingredients list.

How may real ingredients are there listed on the package. And in the case of rice wraps, there is no wrapper except for what you are about to eat.

As someone who by choice does not eat much meat, I was on the hunt for something fun, healthy and easy to make. Plus when I travel I wanted to have something that wasn’t going to be messy or smelly or complicated to eat.

Rice wraps are delicious and anything goes when making your wrap.

Make a dozen at home and pull them out when you are looking for a quick meal option. Or make them on the truck for a no fuss meal.

Try pre-cutting your veggies, and if considering adding meat or tofu, pre-cut it into skinny strips to easily add to your rice wraps when you settle in for the night.

Delicious Rice Wraps Recipe:

  • Rice Wraps
  • 1 Handful of Spinach
  • 1 Tablespoon of hummus or mashed avocado
  • 4 slices (skinny) red bell pepper
  • 4 slices (skinny) carrots
  • 4 slices (skinny) zucchini
  • 2 slices onions
  • Optional: 1-2 slices of chicken, tofu, or pork, or crab meat
  • Try seaweed as a wrap as well
  1. Soak rice wrap in cool water for 8-10 seconds (use a plate or circle dish/pan).
  2. Remove from water and place on wet counter or plate/cutting board.
  3. Put a layer of spinach down on the rice wrap, then hummus, then veggies/protein.
  4. Roll like a burrito. Wrap will stick together as it dries.

Eat with your favorite dipping sauce: sweet and sour, bragg liquid, or balsamic vinegar, oil and honey.

And don’t forget that eating with a fellow trucker is always more fun. Offer someone else a rice wrap and dine together with these delicious rice wraps make fresh, made simple, made delicious.

For more recipes like this check out Living in Rawality Cookbook!

Worried about breakfast? No problem we have you covered with our delicious and healthy granola recipe!

Remember, don’t over-complicate healthy eating or healthy living. Just take it one day at a time and one meal at a time. And before you know it! You will be fueling yourself in the best way possible! And you will feel the difference!

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The Best Healthy Trucker Travel Lunch Recipe

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Are you in need of better travel lunch ideas? Here’s our best healthy trucker travel lunch recipe.

Because I know you know you need to make healthy changes. You know you have to head out on the road. And you know you need to eat. But yet how do you make changes? Where do you start? What do you make? What do you eat?

It’s all so confusing at times I know. The moment I want to change something in my own life my old self would get instantly overwhelmed and see a mountain. All I would notice are obstacles, and talk myself out of the simple solutions right in front of me because I was programmed to only see the struggle.

And when it comes to food, health, and changes I know many can relate.

I like to approach anything one step at a time. One box checked on my checklist at a time. For some, it works to just bulldoze down their old life, habits, and choices and replace them with new ones. However, I caution you to this only because without the necessary insight as to why you ended up there in the first place you could find yourself faced with more unnecessary struggle.

O.K. now let’s talk healthy trucker food.

As a truck driver, I get it, you are on the road, limited resources, limited time, and plenty of unhealthy food options. In a recent conversation with TA-Petro, they shared with me that their StayFit meals are of the lowest bought food items in their stores.

So that means one of two things: one, you aren’t buying them because you don’t like them; two, you aren’t buying them because you are cooking on your truck.

And quite possibly there is a third, fourth and tenth reason, but that is not the point. The point is. We need to change that. And since truck stops aren’t going to be changing anytime soon. That means you need to make the change. And that means you have to supply yourself with healthy, fueling, delicious food options so you don’t walk into the truck stops hungry and hangry.

Quinoa is a Great Healthy Trucker Food

Quinoa is one of my FAVORITE healthy food options. It tastes good, it’s super easy to make, it’s filling, and fueling because it’s packed with nutrients.

But don’t take my word for it. The Medical News Today posted an article talking about the health benefits and nutritional components of quinoa and it is amazing!

They stated that:

“Quinoa is naturally gluten-free. One cup of cooked quinoa, weighing 185 grams (g), contains:

  • 222 calories
  • 8.14 g of protein
  • 5.2 g of fiber
  • 3.55 g of fat, of which 0.42 g is saturated
  • 39.4 g of carbohydrate
  • Magnesium – 30 percent recommended daily allowance (RDA)
  • Manganese – 30 percent RDA
  • Folate – 19 percent RDA
  • Phosphorous – 28 percent RDA
  • Copper – 18 percent RDA
  • Iron – 15 percent RDA
  • Zinc – 13 percent RDA
  • Potassium – 9 percent RDA
  • One cup also contains more than 10 percent of the RDA of the vitamins B-1, B-2, and B-6, and traces of vitamin E, B3, and calcium.
  • Additionally, quinoa contains a healthy dose of fatty acids”

And that is just it! You need fuel. REAL fuel to supercharge that temple of a body of yours. And sugary snacks, energy drinks, and potato wedges just aren’t going to cut it.

So to help make your life a little bit easier here is a SUPER EASY and QUICK recipe you can make at home and travel with while out on the road!

Healthy Meal Prep Ideas

Pair the quinoa with grilled chicken breast, or lean turkey, or even salmon and you are on your way to a delicious meal.

Healthy Trucker Food Lunch Quinoa Recipe Mother Trucker Yoga

Cool Quinoa Salad Recipe for a Great Travel Lunch:

This is a simple recipe great for healthy trucker food on the go.

  • 1-2 cups leftover or cooked quinoa
  • corn
  • peas
  • chopped broccoli (steamed lightly if desired)
  • tea seed oil or extra virgin olive oil
  • fresh, diced garlic
  • salt (to taste)
  • black pepper (to taste)
  • non-fortified nutritional yeast (if desired, I love this it’s like a cheese topping)
  • optional: shredded carrots, chopped peppers, greens, or fresh fruit or onions, cumin, turmeric

Mix all ingredients together and pre-pack serving size containers for travel lunch success.

Healthy Trucker Food is Easy

That’s it!

Super easy and super simple healthy truckers lunch for on-the-go healthy eating!

And remember, anything new can be scary, hard, and confusing. But Mother Trucker Yoga has your back (literally). Take it one day, one meal at a time and before you know it you will be ready to go with the right fuel and right focus because you are what you eat. Or better yet, you are what you digest.

For more recipes like this checkout Karen Urbanek’s Rawality Recipe Book

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