This is such a perfect comfort food for the winter. I modified the recipe from The Food Network by using lentils instead of a bean mix, quinoa instead of barley, increased the veggies, and used WAY less salt. This recipe is pretty flexible if you want use a different grain/bean combination.
Sprinkle with some parmesan and add a salad to make it complete meal.
Slow-Cooker Quinoa Lentil Soup
Ingredients:
1/2 cup uncooked quinoa
1 cup uncooked lentils
4 carrots, roughly chopped
3 celery stalks, roughly chopped
3 garlic cloves, smashed
1 bay leaf
2 teaspoons Italian seasoning
1 teaspoon salt
Fresh black pepper
1/2 ounce dried porcini mushrooms, crumbled if large, optional
14-oz can stewed tomatoes
3 cups baby spinach
Directions:
1. Put 6 cups water, the lentils, beans, quinoa, garlic, carrots, celery, onions, bay leaf, salt, herb blend, some pepper and porcini mushrooms (if using) in a slow cooker. Squeeze the tomatoes through your hands over the pot to break them down, and add with their juices. Cover and cook on high until the beans are tender and the soup is thick, about 8 hours.
2. Add the spinach and stir until the spinach wilts, about 5 minutes. Remove the bay leaf. Season with salt and pepper if needed. Sprinkle with cheese if desired!
Serves 8
Nutrition: 170 Calories, 1 g Fat, 32 g Carbohydrates, 9 grams protein
Saturday, December 12, 2015
Wednesday, December 9, 2015
Homemade Turkey or Chicken Stock
ILeftover whole turkey or chicken? Don't toss it!! Making homemade stock is really simple, and tastes 100 times better than the boxed stuff. Use it for soups or stews- tis' the season!
Homemade Turkey Stock
Keep remains of the turkey or chicken (bones, leftover meat scraps- all of it!). Place it in a LARGE soup pot.
If you roasted the meat with carrots or celery, throw that in there too! Or cut some up and throw it in for extra flavor. Add enough water to cover all the ingredients, plus a little more.
Simmer over low heat for about 2 hours. Using a strainer with a large pot underneath, pour the stock into the strainer (slowly) so you can discard the veggies and bones. That's it!
Store in the fridge for a few days.
Homemade Turkey Stock
Keep remains of the turkey or chicken (bones, leftover meat scraps- all of it!). Place it in a LARGE soup pot.
If you roasted the meat with carrots or celery, throw that in there too! Or cut some up and throw it in for extra flavor. Add enough water to cover all the ingredients, plus a little more.
Simmer over low heat for about 2 hours. Using a strainer with a large pot underneath, pour the stock into the strainer (slowly) so you can discard the veggies and bones. That's it!
Store in the fridge for a few days.
Sunday, November 29, 2015
Sweet Potato, Carrot, and Zucchini Frittata
This recipe was an accident. Wasn't actually planning on making a
frittata, but it worked much better for a make-ahead meal than poached
eggs (original plan here). Perfect for breakfast, lunch, dinner, brunch, brinner... yes, anytime.
Sweet Potato, Carrot, and Zucchini Frittata
Ingredients:
2 medium sweet potatoes
2 medium carrots
1 large zucchini
1 tablespoon olive oil
1 tablespoon finely chopped sage
Salt
Pepper
8 eggs, beaten
1 cup low-fat cheddar cheese
Directions:
1. Roughly chop the carrots, sweet potatoes, and zucchini. Place in a food processor and pulse until chopped.
2. In a large, deep pan heat the olive oil over medium high heat. Add the vegetables and sage, stirring often until tender and golden brown (about 10 minutes). Stir in salt and pepper to taste.
3. Level out the veggies with a spatula and lower heat to medium. Pour the eggs on top of the veggies and sprinkle with the cheese. Cover and cook until eggs have set and cheese is melted (about 5-8 minutes).
Serves 4
Ingredients:
2 medium sweet potatoes
2 medium carrots
1 large zucchini
1 tablespoon olive oil
1 tablespoon finely chopped sage
Salt
Pepper
8 eggs, beaten
1 cup low-fat cheddar cheese
Directions:
1. Roughly chop the carrots, sweet potatoes, and zucchini. Place in a food processor and pulse until chopped.
2. In a large, deep pan heat the olive oil over medium high heat. Add the vegetables and sage, stirring often until tender and golden brown (about 10 minutes). Stir in salt and pepper to taste.
3. Level out the veggies with a spatula and lower heat to medium. Pour the eggs on top of the veggies and sprinkle with the cheese. Cover and cook until eggs have set and cheese is melted (about 5-8 minutes).
Serves 4
Tuesday, November 24, 2015
Creamy Broccoli Slaw
A healthified version of the classic coleslaw that is just as satisfying and WAY more nutritious. Also an easy way to get in your veggies if you don't want to make the time to cook or chop them.
I add chicken to mine to complete the meal, but feel free to add grilled salmon or tofu as well! It all works.
Creamy Broccoli Slaw
Ingredients:
1 cup Mann's or Dole's Broccoli Slaw
2 tablespoons Bolthouse Farms yogurt dressing (I like the Caesar or Cilantro Avocado)
Splash of rice vinegar or white balsamic (not necessary, but helps the dressing to "spread" a little)
1/4 avocado, chopped (optional)
3-4 ounces protein of choice (tofu, chicken, salmon, etc.)
Directions:
1. In a medium bowl, toss together the slaw, dressing, and vinegar. Add remaining ingredients. Serve!
I add chicken to mine to complete the meal, but feel free to add grilled salmon or tofu as well! It all works.
Creamy Broccoli Slaw
Ingredients:
1 cup Mann's or Dole's Broccoli Slaw
2 tablespoons Bolthouse Farms yogurt dressing (I like the Caesar or Cilantro Avocado)
Splash of rice vinegar or white balsamic (not necessary, but helps the dressing to "spread" a little)
1/4 avocado, chopped (optional)
3-4 ounces protein of choice (tofu, chicken, salmon, etc.)
Directions:
1. In a medium bowl, toss together the slaw, dressing, and vinegar. Add remaining ingredients. Serve!
Sunday, November 22, 2015
Cream Cheese Stuffed Pumpkin French Toast
Pumpkin season never ends in my apartment. Had a Whole Foods and Trader Joe's adventure last night and found pumpkin flavored Rudi's bread and Trader Joe's Pumpkin Cream Cheese. Amazing apart, and even more amazing together.
I haven't had too many gluten-free breads (I'm not gluten-free) but I've heard they usually don't taste that great. I happen to think the texture and flavor of Rudi's is really good.
If you find another pumpkin flavored bread, it's totally fine to use!
Cream Cheese Stuffed Pumpkin French Toast
Serves: 2
Ingredients:
4 slices Rudi's Pumpkin bread
2 eggs
1/3 cup unsweetened cashew milk (or any milk)
1 teaspoon vanilla
1 1/2 teaspoons cinnamon
5 drops liquid stevia (optional)
Trader Joe's Pumpkin Cream Cheese
Directions:
1. Heat a non-stick pan over medium high heat.
2. Spread 1 tablespoon cream cheese over each slice of bread and make two sandwiches.
3. Whisk together the eggs, milk, vanilla, stevia, and cinnamon.
4. Spray your pan with cooking spray. Dip each sandwich in the mixture (about 20 seconds each side). Add to the pan and cook about -2 minutes. Flip, then cook about 1-2 minutes on the other side. Serve!
I haven't had too many gluten-free breads (I'm not gluten-free) but I've heard they usually don't taste that great. I happen to think the texture and flavor of Rudi's is really good.
If you find another pumpkin flavored bread, it's totally fine to use!
Cream Cheese Stuffed Pumpkin French Toast
Serves: 2
Ingredients:
4 slices Rudi's Pumpkin bread
2 eggs
1/3 cup unsweetened cashew milk (or any milk)
1 teaspoon vanilla
1 1/2 teaspoons cinnamon
5 drops liquid stevia (optional)
Trader Joe's Pumpkin Cream Cheese
Directions:
1. Heat a non-stick pan over medium high heat.
2. Spread 1 tablespoon cream cheese over each slice of bread and make two sandwiches.
3. Whisk together the eggs, milk, vanilla, stevia, and cinnamon.
4. Spray your pan with cooking spray. Dip each sandwich in the mixture (about 20 seconds each side). Add to the pan and cook about -2 minutes. Flip, then cook about 1-2 minutes on the other side. Serve!
Saturday, November 21, 2015
Slow Cooked BBQ Cranberry Chicken
Another delicious crockpot recipe! You might have all the ingredients sitting around in your pantry and fridge right now. Literally dump them all in, then set it and forget it. Best solution for people who want homemade meals, but don't have a lot of time to cook!
Found this recipe on www.whoneedsacape.com and just modified the amount of chicken used.
Slow Cooker BBQ Cranberry Chicken
2lbs chicken breast
1 can whole cranberry sauce
1 cup BBQ sauce
1/2 cup chopped onion
1. Sprays our crockpot with cooking spray. Add all ingredients. Cook on high for 4 hours or low for 6 hours.
Wednesday, November 18, 2015
Tofu Breakfast Scramble
I had an amazing tofu scramble for breakfast when I was in California a few weeks ago, and wanted to recreate it. I found this recipe on www.itdoesnttastelikechicken.com and the only thing I changed was the type of tofu and the type of salt used (because it was harder to find).
If you're not usually into tofu, I still encourage you to try this scramble. It's heartier than you may think, and has tons of flavor!
Tofu Breakfast Scramble
Ingredients:
Spice Mix:
- 2 tablespoons nutritional yeast
- 1 teaspoon chili powder
- 1 teaspoon cumin
- 1 teaspoon sea salt
- 3/4 teaspoon tumeric
- 1/4 teaspoon garlic powder
Tofu Scramble:
- 2 boxes of Naysoya Lite Firm Tofu (or regular firm tofu*)
- 1/2 medium white onion
- 1 1/2 cups sliced mushrooms of choice
- 1 red pepper
- 1 can black beans, rinsed and drained
- 1 teaspoon olive oil
Directions:
1. Add all of the spice mix ingredients into a bowl and stir to combine.
2. Chop the red pepper, onions, garlic, and mushrooms.
3. Place a large pan over medium high heat and add the olive oil. When hot, add the onions, peppers, and mushrooms and saute for about 8 minutes until everything just starts to brown. Add the garlic and saute for 2 more minutes.
4. Add the tofu blocks and smash apart with a spoon or spatula. Don't mash it completely - you want some good chunks in there.
5. Add the spice mix and black beans and stir everything up. Heat through for about another 8 minutes. Serve!
If you're not usually into tofu, I still encourage you to try this scramble. It's heartier than you may think, and has tons of flavor!
Tofu Breakfast Scramble
Ingredients:
Spice Mix:
- 2 tablespoons nutritional yeast
- 1 teaspoon chili powder
- 1 teaspoon cumin
- 1 teaspoon sea salt
- 3/4 teaspoon tumeric
- 1/4 teaspoon garlic powder
Tofu Scramble:
- 2 boxes of Naysoya Lite Firm Tofu (or regular firm tofu*)
- 1/2 medium white onion
- 1 1/2 cups sliced mushrooms of choice
- 1 red pepper
- 1 can black beans, rinsed and drained
- 1 teaspoon olive oil
Directions:
1. Add all of the spice mix ingredients into a bowl and stir to combine.
2. Chop the red pepper, onions, garlic, and mushrooms.
3. Place a large pan over medium high heat and add the olive oil. When hot, add the onions, peppers, and mushrooms and saute for about 8 minutes until everything just starts to brown. Add the garlic and saute for 2 more minutes.
4. Add the tofu blocks and smash apart with a spoon or spatula. Don't mash it completely - you want some good chunks in there.
5. Add the spice mix and black beans and stir everything up. Heat through for about another 8 minutes. Serve!
Monday, November 16, 2015
Maple Oatmeal Protein Muffins
I made this muffins yesterday as a snack for my brother's weight lifting competition. Glad I did because we were there FOREVER. It was so much fun though- so proud of him!
These muffins have a warm maple flavor that made my apartment smell like a bakery in the Fall. Super healthy option for a light breakfast, or mid-day snack.
Maple Oatmeal Protein Muffins
Ingredients:
1 cup oatmeal
1 scoop vanilla whey protein (I use Cellucor)
3 tablespoons granulated stevia
1 teaspoon baking powder
1 egg
1/4 cup lite maple syrup (NOT sugar-free. You can also use regular if you prefer.)
1/2 cup unsweetened apple sauce
1 tablespoon coconut oil
1/2 teaspoon maple extract
Directions:
1. Preheat your oven to 350 F. Spray a muffin tin with cooking spray.
2. In a food processor or blender, mix the oatmeal, whey protein, granulated stevia, and baking powder. Place in a bowl and set aside.
3. Add the egg, syrup, apple sauce, oil, and extract to the food processor. Blend until smooth. Add the dry ingredients back into the food processor and blend until smooth.
4. Add the batter to the muffin tins. Cook about 12-15 minutes or until knife comes out clean.
Optional Cream Cheese Filling:
Combine 6 tablespoons low-fat or fat-cream cheese with 1 teaspoon maple syrup. Blend until smooth. Using a knife, cut a small circle in the muffin (do not go all the way through). Add the filling to the hole (I like to place my filling in a plastic bag and cut off a small corner at the end to "pipe" my filling).
These muffins have a warm maple flavor that made my apartment smell like a bakery in the Fall. Super healthy option for a light breakfast, or mid-day snack.
Maple Oatmeal Protein Muffins
Ingredients:
1 cup oatmeal
1 scoop vanilla whey protein (I use Cellucor)
3 tablespoons granulated stevia
1 teaspoon baking powder
1 egg
1/4 cup lite maple syrup (NOT sugar-free. You can also use regular if you prefer.)
1/2 cup unsweetened apple sauce
1 tablespoon coconut oil
1/2 teaspoon maple extract
Directions:
1. Preheat your oven to 350 F. Spray a muffin tin with cooking spray.
2. In a food processor or blender, mix the oatmeal, whey protein, granulated stevia, and baking powder. Place in a bowl and set aside.
3. Add the egg, syrup, apple sauce, oil, and extract to the food processor. Blend until smooth. Add the dry ingredients back into the food processor and blend until smooth.
4. Add the batter to the muffin tins. Cook about 12-15 minutes or until knife comes out clean.
Optional Cream Cheese Filling:
Combine 6 tablespoons low-fat or fat-cream cheese with 1 teaspoon maple syrup. Blend until smooth. Using a knife, cut a small circle in the muffin (do not go all the way through). Add the filling to the hole (I like to place my filling in a plastic bag and cut off a small corner at the end to "pipe" my filling).
Wednesday, November 11, 2015
Bison Bolognese
If using ground turkey or ground chicken is a bit of a stretch for you when replacing beef, you should definitely give ground bison a try. Not only does bison taste great, but it has less fat and more iron than beef.
This bolognese is super easy. I served it over spaghetti squash for a take on "Pasta Bolognese".
Bison Bolognese
Ingredients:
2 teaspoons olive oil
3 garlic cloves, minced
1 small onion, chopped
1 lb lean bison meat
28-ounce can crushed tomatoes
1 teaspoon oregano
1 teaspoon basil
Directions:
1. Heat a large saucepan over medium heat. Add the olive oil and coat with cooking spray. Add the garlic and onions and saute until soft, about 5 minutes.
2. Add the bison meat. Cook until no longer pink, stirring and crumbling occasionally.
3. Add the crushed tomatoes, oregano and basil. Bring to a boil then cover and reduce heat. Simmer 30-40 minutes. Serve!
This bolognese is super easy. I served it over spaghetti squash for a take on "Pasta Bolognese".
Bison Bolognese
Ingredients:
2 teaspoons olive oil
3 garlic cloves, minced
1 small onion, chopped
1 lb lean bison meat
28-ounce can crushed tomatoes
1 teaspoon oregano
1 teaspoon basil
Directions:
1. Heat a large saucepan over medium heat. Add the olive oil and coat with cooking spray. Add the garlic and onions and saute until soft, about 5 minutes.
2. Add the bison meat. Cook until no longer pink, stirring and crumbling occasionally.
3. Add the crushed tomatoes, oregano and basil. Bring to a boil then cover and reduce heat. Simmer 30-40 minutes. Serve!
Double Chocolate Protein Pancakes
Double Chocolate Protein Pancakes
Ingredients:
-1/2 cup finely chopped zucchini (I chop it in my Ninja Food Processor)
- 1/4 cup oatmeal
- 2 tablespoons chocolate whey protein powder (I use Cellucor)
- 2 tablespoons coconut flour
-1/2 teaspoon baking powder
- 1 teaspoon psyllium husk
- 1 teaspoon unsweetened cocoa powder
- 1/4 egg whites
- 1 packet stevia
- unsweetened almond milk, as needed
Directions:
1. Add all ingredients to a food processor or blender. Add enough almond milk to keep a thick batter.
2. Heat a non-stick pan over medium heat and coat with cooking spray. Once hot, add about 1/4 cup batter for each pancake. Cover and cook until the edges set. Flip, and cook until done (about another 3-5 minutes).
Top with your favorite toppings! I love Greek yogurt and peanut butter :)
Ingredients:
-1/2 cup finely chopped zucchini (I chop it in my Ninja Food Processor)
- 1/4 cup oatmeal
- 2 tablespoons chocolate whey protein powder (I use Cellucor)
- 2 tablespoons coconut flour
-1/2 teaspoon baking powder
- 1 teaspoon psyllium husk
- 1 teaspoon unsweetened cocoa powder
- 1/4 egg whites
- 1 packet stevia
- unsweetened almond milk, as needed
Directions:
1. Add all ingredients to a food processor or blender. Add enough almond milk to keep a thick batter.
2. Heat a non-stick pan over medium heat and coat with cooking spray. Once hot, add about 1/4 cup batter for each pancake. Cover and cook until the edges set. Flip, and cook until done (about another 3-5 minutes).
Top with your favorite toppings! I love Greek yogurt and peanut butter :)
Friday, November 6, 2015
Banana Raspberry Protein Bread
I had a container of raspberries and some ripe bananas laying around and wanted to save them before they went bad. So, I threw them into this bread and it came out really good!
You can definitely leave out the raspberries and make a regular banana bread instead. Truth be told, I'm not a huge fan of raspberries. Which is probably why they were about to go bad in the first place...
Raspberries are an GREAT source of fiber- about 8 grams per cup! That is about one third of the recommended daily value for adults. Fiber is helpful for slowing down digestion, making you feel full, and getting rid of waste (aka go #2).
Either way, leave them in or out- up to you.
You can find the protein powder, stevia and flour from Vitacost. Here's a link for a discount off your first order:
Banana Raspberry Protein Bread
Ingredients:
2 scoop vanilla whey protein (I use Cellucor)
1/2 cup coconut flour
1 tablespoon granulated stevia (or other sweetener of choice)
1 teaspoon baking powder
2 large bananas (about 150 grams each)
3/4 cup egg whites
1/2 cup unsweetened cashew or almond milk
1/2 cup raspberries
Directions:
1. Preheat oven to 350 F.
2. In a large blender or food processor, blend together all ingredients except the raspberries. Fold in raspberries after.
3. Add batter to a loaf pan coated with cooking spray. Bake for about 50-60 minutes or until knife comes out clean.
4. Allow to cool, then cut into 8 slices (or however many you like).
Nutrition Information for one slice: 1.5 g Fat, 14.5 g Carbohydrates, 4 g Fiber, 10.3 g Protein
You can definitely leave out the raspberries and make a regular banana bread instead. Truth be told, I'm not a huge fan of raspberries. Which is probably why they were about to go bad in the first place...
Raspberries are an GREAT source of fiber- about 8 grams per cup! That is about one third of the recommended daily value for adults. Fiber is helpful for slowing down digestion, making you feel full, and getting rid of waste (aka go #2).
Either way, leave them in or out- up to you.
You can find the protein powder, stevia and flour from Vitacost. Here's a link for a discount off your first order:
Banana Raspberry Protein Bread
Ingredients:
2 scoop vanilla whey protein (I use Cellucor)
1/2 cup coconut flour
1 tablespoon granulated stevia (or other sweetener of choice)
1 teaspoon baking powder
2 large bananas (about 150 grams each)
3/4 cup egg whites
1/2 cup unsweetened cashew or almond milk
1/2 cup raspberries
Directions:
1. Preheat oven to 350 F.
2. In a large blender or food processor, blend together all ingredients except the raspberries. Fold in raspberries after.
3. Add batter to a loaf pan coated with cooking spray. Bake for about 50-60 minutes or until knife comes out clean.
4. Allow to cool, then cut into 8 slices (or however many you like).
Nutrition Information for one slice: 1.5 g Fat, 14.5 g Carbohydrates, 4 g Fiber, 10.3 g Protein
Thursday, October 29, 2015
Easiest Ever Black Bean Soup
I didn't have a lot of ingredients on hands, so I kept this really simple: diced tomatoes, black beans, garlic, and spices. It's an easy soup that is still full of flavor. If you're feeling fancy, top with some low-fat shredded cheese, and sliced green onion.
Easiest Ever Black Bean Soup
Ingredients:
2 cans (14.5 ounce) black beans (with liquid- don't drain!)
1 can (14.5 ounce) diced tomatoes
1 teaspoon garlic, minced
1/2 teaspoon cumin
Salt to taste
Directions:
1. Add the canned tomatoes to a food processor or blender and blend until smooth.
2. Heat a large non-stick soup pot over medium heat. Add all ingredients to the pot, bring to a boil, then reduce heat and simmer for 30 minutes. Serve!
Easiest Ever Black Bean Soup
Ingredients:
2 cans (14.5 ounce) black beans (with liquid- don't drain!)
1 can (14.5 ounce) diced tomatoes
1 teaspoon garlic, minced
1/2 teaspoon cumin
Salt to taste
Directions:
1. Add the canned tomatoes to a food processor or blender and blend until smooth.
2. Heat a large non-stick soup pot over medium heat. Add all ingredients to the pot, bring to a boil, then reduce heat and simmer for 30 minutes. Serve!
Saturday, October 10, 2015
Crock Pot Pulled BBQ Chicken
Ever since I bought a crock-pot, I never want to eat chicken any other way! It comes out so tender and falls right apart with a fork- no knife needed! The other great thing about crock-pots is you don't have to baby-sit your food - just throw it in the pot and let it work it's magic.
I always recommend crock-pots to busy clients who want something quick and easy to make when they are prepping their meals for the work week. Here's another one of my favorite and super simple crock-pot recipes.
Crock Pot Pulled BBQ Chicken
Ingredients:
1 lb chicken breast (2 large)
2/3 cup of your favorite BBQ sauce
1 tablespoon honey
1 teaspoon rice vinegar
1 teaspoon Bragg's Liquid Aminos (or low-sodium soy sauce)
Directions:
1. Place the chicken in the crock-pot. Mix together remaining ingredients and pour onto the chicken. Cook on low for 6 hours.
2. Remove chicken from the crock-pot and place on a plate. Pull apart with two forks. Add back to the sauce and stir to combine. Serve!
I always recommend crock-pots to busy clients who want something quick and easy to make when they are prepping their meals for the work week. Here's another one of my favorite and super simple crock-pot recipes.
Crock Pot Pulled BBQ Chicken
Ingredients:
1 lb chicken breast (2 large)
2/3 cup of your favorite BBQ sauce
1 tablespoon honey
1 teaspoon rice vinegar
1 teaspoon Bragg's Liquid Aminos (or low-sodium soy sauce)
Directions:
1. Place the chicken in the crock-pot. Mix together remaining ingredients and pour onto the chicken. Cook on low for 6 hours.
2. Remove chicken from the crock-pot and place on a plate. Pull apart with two forks. Add back to the sauce and stir to combine. Serve!
Peanut Butter Pumpkin Bread
I'm really not sure why loving pumpkin makes you a "basic bitch", but since I loved pumpkin way before it became cool, I'm excluding myself from that hashtag. Plus, this bread is far from basic. It's moist and pumpkin-y and perfect for fall.
I used baked kabocha squash (Japanese pumpkin) for this recipe, but regular pumpkin should work fine (or even baked butternut squash).
Peanut Butter Pumpkin Bread
Ingredients:
2 flax eggs (2 regular eggs works fine too!)
1/2 cup almond flour
1/4 cup millet flour
2 scoops vanilla protein powder
1/2 cup baking stevia
1 teaspoon cinnamon
1 teaspoon baking powder
1 cup cooked kabocha squash
2 tablespoons peanut butter
1/2 cup unsweetened cashew milk (or any milk)
1 teaspoon vanilla extract
Directions:
1. Preheat oven to 350 F.
2. To make the flax eggs, mix the flax seed with 1/4 cup of water in a small bowl. Let it sit for 5 minutes.
3. Add the flax eggs and remaining ingredients to a food processor or blender and blend until smooth (don't overmix!).
4. Add to a small loaf pan and bake for 40-45 minutes or until knife comes out clean. Allow to cool, then cut into 8 pieces. Enjoy!
Macros per serving: 7.5 fat, 7 carbohydrates, 8 protein
I used baked kabocha squash (Japanese pumpkin) for this recipe, but regular pumpkin should work fine (or even baked butternut squash).
Peanut Butter Pumpkin Bread
Ingredients:
2 flax eggs (2 regular eggs works fine too!)
1/2 cup almond flour
1/4 cup millet flour
2 scoops vanilla protein powder
1/2 cup baking stevia
1 teaspoon cinnamon
1 teaspoon baking powder
1 cup cooked kabocha squash
2 tablespoons peanut butter
1/2 cup unsweetened cashew milk (or any milk)
1 teaspoon vanilla extract
Directions:
1. Preheat oven to 350 F.
2. To make the flax eggs, mix the flax seed with 1/4 cup of water in a small bowl. Let it sit for 5 minutes.
3. Add the flax eggs and remaining ingredients to a food processor or blender and blend until smooth (don't overmix!).
4. Add to a small loaf pan and bake for 40-45 minutes or until knife comes out clean. Allow to cool, then cut into 8 pieces. Enjoy!
Macros per serving: 7.5 fat, 7 carbohydrates, 8 protein
Saturday, October 3, 2015
Sauteed Mushrooms and Green Beans
There are so many ways to eat veggies, and it doesn't have to take a lot of preparation. I always stock my freezer with frozen steamer bags for days that I am super busy and don't have anything prepared. That wasn't the case today, but I wanted to add something to the mushrooms I started cooking. So I searched my freezer and pulled out a bag of green beans. Here's how it went down:
Sauteed Mushrooms and Green Beans
Ingredients:
2 (8 oz) cartons of sliced white mushrooms
1 steamer bag green beans
Garlic Salt
Pepper
Sherry cooking wine
Directions:
1. Heat a non-stick skillet coated with cooking spray over medium-high heat. Add the mushrooms and cook until soft, about 6-8 minutes
2. Meanwhile, follow package directions on the steamer bag of green beans. Once the mushrooms are soft and the green beans are steamed, add the green beans to the pan. Add garlic salt and pepper to taste. Add a splash of sherry cooking wine to the pan and toss to combine. Cook for about 30 seconds more then remove from heat and serve!
Sauteed Mushrooms and Green Beans
Ingredients:
2 (8 oz) cartons of sliced white mushrooms
1 steamer bag green beans
Garlic Salt
Pepper
Sherry cooking wine
Directions:
1. Heat a non-stick skillet coated with cooking spray over medium-high heat. Add the mushrooms and cook until soft, about 6-8 minutes
2. Meanwhile, follow package directions on the steamer bag of green beans. Once the mushrooms are soft and the green beans are steamed, add the green beans to the pan. Add garlic salt and pepper to taste. Add a splash of sherry cooking wine to the pan and toss to combine. Cook for about 30 seconds more then remove from heat and serve!
Friday, October 2, 2015
Perfectly Roasted Parmesan Broccoli
If you're trying to add more veggies into your day, but don't enjoy them raw or steamed, I HIGHLY recommend that you try roasting them. Roasting gives vegetables a totally different texture and flavor. Unlike any other cooking method, roasting caramelizes the vegetable which gives it a naturally sweet flavor. And who doesn't like sweet?
Serve to any veggie skeptic and watch them change their mind.
Perfectly Roasted Parmesan Broccoli
Ingredients:
1 head of broccoli
Sea salt
Pepper
1 tablespoon grated Parmesan cheese
Lemon
Directions:
1. Preheat oven to 425 F.
2. Cut broccoli into florets, leaving about 3/4" of stem.
3. Coat a baking pan with foil. Spray with cooking spray. Add the broccoli and coat with cooking spray and salt and pepper to taste. Roast 25-30 minutes, or until tender and crisp.
4. Remove from pan and place in a large bowl. Add the cheese and a squeeze of fresh lemon juice and toss to combine. Serve while hot!
Serves: 1-2 veggie lovers
Serve to any veggie skeptic and watch them change their mind.
Perfectly Roasted Parmesan Broccoli
Ingredients:
1 head of broccoli
Sea salt
Pepper
1 tablespoon grated Parmesan cheese
Lemon
Directions:
1. Preheat oven to 425 F.
2. Cut broccoli into florets, leaving about 3/4" of stem.
3. Coat a baking pan with foil. Spray with cooking spray. Add the broccoli and coat with cooking spray and salt and pepper to taste. Roast 25-30 minutes, or until tender and crisp.
4. Remove from pan and place in a large bowl. Add the cheese and a squeeze of fresh lemon juice and toss to combine. Serve while hot!
Serves: 1-2 veggie lovers
Friday, September 18, 2015
Blueberry Baked Oatmeal
Baked oatmeal is a great make-ahead for busy mornings. You can top this with fruit, yogurt, syrup, nuts- whatever you like! It's like eating cake for breakfast :)
Blueberry Baked Oatmeal
Ingredients:
- 2 cups dry oatmeal
- 1 teaspoon cinnamon
- 1 teaspoon baking powder
- 3 packets stevia
- dash of salt
- 2/3 cup unsweetened vanilla cashew milk (or whatever milk you prefer)
- 1 egg plus 2 egg whites, beaten
- 1/2 cup Greek yogurt
- 1/4 cup peanut butter
- 1 teaspoon vanilla
- 1 (6 oz) container blueberries
Directions:
1. Preheat oven to 350 F. Mix all dry ingredients together in a large bowl. Mix wet ingredients in another bowl. Add wet ingredients to dry ingredients and mix well.
2. Spray a 12x9 pan (or you can use a round cake pan) with cooking spray. Add oatmeal mixture to the pan.
3. Top with blueberries and bake 25-30 minutes or until knife comes out clean.
I topped mine with Greek yogurt "frosting" (Greek yogurt mixed with whey protein) and more peanut butter!
Serves 4
Blueberry Baked Oatmeal
Ingredients:
- 2 cups dry oatmeal
- 1 teaspoon cinnamon
- 1 teaspoon baking powder
- 3 packets stevia
- dash of salt
- 2/3 cup unsweetened vanilla cashew milk (or whatever milk you prefer)
- 1 egg plus 2 egg whites, beaten
- 1/2 cup Greek yogurt
- 1/4 cup peanut butter
- 1 teaspoon vanilla
- 1 (6 oz) container blueberries
Directions:
1. Preheat oven to 350 F. Mix all dry ingredients together in a large bowl. Mix wet ingredients in another bowl. Add wet ingredients to dry ingredients and mix well.
2. Spray a 12x9 pan (or you can use a round cake pan) with cooking spray. Add oatmeal mixture to the pan.
3. Top with blueberries and bake 25-30 minutes or until knife comes out clean.
I topped mine with Greek yogurt "frosting" (Greek yogurt mixed with whey protein) and more peanut butter!
Serves 4
Roasted Sweet Potato and Eggs with Yogurt Pesto
If you prefer a savory breakfast, this is for you! So nutritious and filling.
Roasted Sweet Potato and Eggs with Yogurt Pesto
Ingredients:
1 medium sweet potato
Roasted Sweet Potato and Eggs with Yogurt Pesto
Ingredients:
1 medium sweet potato
1 egg
1/4 cup egg whites
1/4 cup yogurt
1 teaspoon pesto
1 teaspoon Parmesan cheese
Salt
Pepper
Directions:
1. Preheat oven to 400 F. Slice sweet potato into 1/2 inch slices and place in a bowl. Spray with cooking spray and season with salt and pepper. Toss to coat.
2. Spray a baking pan with cooking spray and add the sweet potatoes. Cook about 25 minutes, flipping halfway through.
3. When the sweet potatoes are almost done, coat a non-stick pan with cooking spray and heat over medium heat. Add the egg whites and crack the whole egg in the center. Cover and cook until the whites set. Place on a plate.
4. Mix together the yogurt, pesto, and cheese in a small bowl. Top the eggs with the pesto mixture. Serve with sweet potatoes.
Salt
Pepper
Directions:
1. Preheat oven to 400 F. Slice sweet potato into 1/2 inch slices and place in a bowl. Spray with cooking spray and season with salt and pepper. Toss to coat.
2. Spray a baking pan with cooking spray and add the sweet potatoes. Cook about 25 minutes, flipping halfway through.
3. When the sweet potatoes are almost done, coat a non-stick pan with cooking spray and heat over medium heat. Add the egg whites and crack the whole egg in the center. Cover and cook until the whites set. Place on a plate.
4. Mix together the yogurt, pesto, and cheese in a small bowl. Top the eggs with the pesto mixture. Serve with sweet potatoes.
Sunday, September 13, 2015
Chocolate Chip Banana Muffins
This recipe is perfect for those super ripe bananas on your counter. The bananas provide enough sweetness, so you don't need to add much sweetener. These are probably the most moist muffins I've ever made. It's hard not to eat the whole batch!
I get my flours, stevia, and extracts from Vitacost. They have the best prices and an amazing selection of food and supplements. Use this link for money off your first order.
Chocolate Chip Banana Muffins
Ingredients:
3 small very ripe bananas (or two medium)
2 eggs
2 teaspoons coconut oil
I get my flours, stevia, and extracts from Vitacost. They have the best prices and an amazing selection of food and supplements. Use this link for money off your first order.
Chocolate Chip Banana Muffins
Ingredients:
3 small very ripe bananas (or two medium)
2 eggs
2 teaspoons coconut oil
1/2 cup unsweetened cashew or almond milk
1 teaspoon vanilla
1 cup almond flour
1/4 cup coconut flour
1/4 cup stevia
1 teaspoon baking powder
1 teaspoon cinnamon
1/4 cup chocolate chips (more if desired)
Directions:
1. Preheat oven to 350 F. In a food processor, combine the banana, eggs, coconut oil, milk, and vanilla. Blend until smooth.
2. In a large bowl, combine the flours, stevia, baking powder and cinnamon.
3. Add the dry ingredients to the wet ingredients in the food processor. Blend until smooth. Fold in the chocolate chips.
4. Add batter to a muffin tin coated with cooking spray. Bake 25 minutes or until knife comes out clean. Allow to cool.
1 teaspoon vanilla
1 cup almond flour
1/4 cup coconut flour
1/4 cup stevia
1 teaspoon baking powder
1 teaspoon cinnamon
1/4 cup chocolate chips (more if desired)
Directions:
1. Preheat oven to 350 F. In a food processor, combine the banana, eggs, coconut oil, milk, and vanilla. Blend until smooth.
2. In a large bowl, combine the flours, stevia, baking powder and cinnamon.
3. Add the dry ingredients to the wet ingredients in the food processor. Blend until smooth. Fold in the chocolate chips.
4. Add batter to a muffin tin coated with cooking spray. Bake 25 minutes or until knife comes out clean. Allow to cool.
Monday, September 7, 2015
Healthy Turkey Spinach Lasagna
Went back to my Italian roots for my mom's birthday dinner. A healthy twist on the traditional, but she gave it a thumb's up and asked for the recipe - success!
A couple of the swaps: I used ground turkey instead of ground beef, low-fat cottage cheese instead of ricotta (cottage cheese has less fat and calories and more protein), and whole wheat lasagna instead of regular lasagna.
Healthy Turkey Spinach Lasagna
Ingredients:
1 tablespoon olive oil
1 medium onion, chopped
4 cloves garlic, chopped
1 lb ground turkey (I used 93% for more flavor)
1 can (28 oz) crushed tomatoes
1 can tomato paste
2 (10 oz) bags fresh spinach
1 egg white
1 container (4 cups) 2% cottage cheese
1 cup part-skim mozzarella cheese, shredded
12 cooked lasagna noodles
oregano
fresh basil
salt
Directions:
1. Preheat oven to 350 F. Heat the oil in a large pot over low heat. Add the onion and garlic and cook until soft (about 5 minutes). Add the turkey and cook until browned. Add the tomato sauce, tomato paste, oregano, and salt. Simmer 20 minutes. Add fresh basil at the end.
2. Meanwhile, rinse the spinach (do not dry) and transfer to a large non-stick pan. Cover and steam until wilted (about 3-4 minutes).
4. Mix together the cottage cheese and egg white.
5. Once the sauce is done, spread a thin layer of sauce on the bottom of a lasagna tray. Lay down 3 noodles. Add 1/3 of the sauce, 1/3 of the cottage cheese, 1/3 of the spinach, and 1/4 cup mozzarella cheese. Continue two more times, then top with the remaining lasagna noodles and 1/4 cup of mozzarella. Bake for 30 minutes.
A couple of the swaps: I used ground turkey instead of ground beef, low-fat cottage cheese instead of ricotta (cottage cheese has less fat and calories and more protein), and whole wheat lasagna instead of regular lasagna.
Healthy Turkey Spinach Lasagna
Ingredients:
1 tablespoon olive oil
1 medium onion, chopped
4 cloves garlic, chopped
1 lb ground turkey (I used 93% for more flavor)
1 can (28 oz) crushed tomatoes
1 can tomato paste
2 (10 oz) bags fresh spinach
1 egg white
1 container (4 cups) 2% cottage cheese
1 cup part-skim mozzarella cheese, shredded
12 cooked lasagna noodles
oregano
fresh basil
salt
Directions:
1. Preheat oven to 350 F. Heat the oil in a large pot over low heat. Add the onion and garlic and cook until soft (about 5 minutes). Add the turkey and cook until browned. Add the tomato sauce, tomato paste, oregano, and salt. Simmer 20 minutes. Add fresh basil at the end.
2. Meanwhile, rinse the spinach (do not dry) and transfer to a large non-stick pan. Cover and steam until wilted (about 3-4 minutes).
4. Mix together the cottage cheese and egg white.
5. Once the sauce is done, spread a thin layer of sauce on the bottom of a lasagna tray. Lay down 3 noodles. Add 1/3 of the sauce, 1/3 of the cottage cheese, 1/3 of the spinach, and 1/4 cup mozzarella cheese. Continue two more times, then top with the remaining lasagna noodles and 1/4 cup of mozzarella. Bake for 30 minutes.
Friday, August 28, 2015
Vanilla Birthday Cake with Vanilla Frosting
It was my roommate's birthday last Wednesday, so I obviously had to make her a protein cake. This cake was a little random. No plan. Just throwing ingredients in the food processor and hoping for the best. It worked :)
Note: I cooked this in a loaf pan. If you are cooking in a cake pan, I would double or triple the recipe.
Vanilla Birthday Cake with Vanilla Frosting
Ingredients:
1/3 cup millet flour (or whole wheat pastry flour should work)
1/3 cup vanilla whey protein powder
1/3 cup oatmeal
1/2 teaspoon baking powder
1 packet stevia
1/2 cup black beans, rinsed and drains (can use chickpeas or cannelini)
1/3 cup non-fat Greek yogurt
1/4 cup unsweetened almond milk
1 egg
Frosting:
1/3 cup Greek yogurt
3 tablespoon vanilla whey protein powder
Directions:
1. Preheat oven to 350 F.
2. Throw all ingredients into a food processor or blender and blend until smooth.
3. Add to a loaf pan coated with cooking spray. Bake about 25-30 minutes or until knife comes out clean. Transfer to a large plate or cooling rack and cool completely.
4. To make the frosting, mix together the Greek yogurt and protein powder. Spread evenly over the top of the cake. I cut my cake into four pieces and layered them, but that doubles the serving size. Do what you like!
For 1 slice (of 4): 164 Cal, 19 g C, 13 g P, 4 g F, 3 g Sugar
Ingredients:
1/3 cup millet flour (or whole wheat pastry flour should work)
1/3 cup vanilla whey protein powder
1/3 cup oatmeal
1/2 teaspoon baking powder
1 packet stevia
1/2 cup black beans, rinsed and drains (can use chickpeas or cannelini)
1/3 cup non-fat Greek yogurt
1/4 cup unsweetened almond milk
1 egg
Frosting:
1/3 cup Greek yogurt
3 tablespoon vanilla whey protein powder
Directions:
1. Preheat oven to 350 F.
2. Throw all ingredients into a food processor or blender and blend until smooth.
3. Add to a loaf pan coated with cooking spray. Bake about 25-30 minutes or until knife comes out clean. Transfer to a large plate or cooling rack and cool completely.
4. To make the frosting, mix together the Greek yogurt and protein powder. Spread evenly over the top of the cake. I cut my cake into four pieces and layered them, but that doubles the serving size. Do what you like!
For 1 slice (of 4): 164 Cal, 19 g C, 13 g P, 4 g F, 3 g Sugar
Wednesday, August 26, 2015
Cauliflower Pizza With Creamy Pesto Sauce
The popular cauliflower pizza that you find via Google includes cauliflower, eggs, and lots of cheese. So, to lower the fat and calories (and to leave room for yummy topping) I left them out. Not needed after all! The guys over at Neat were kind enough to send me over some samples of their "Neat Egg" which is a vegan egg substitute. I'm not vegan, but it's fun to play with new ingredients and know what's available (and tastes good) for my vegan clients. But, regular eggs will probably work just fine.
Now, about the sauce: I LOVE pesto. It's obviously higher in calories, so mixing it with Greek yogurt helps spread the pesto flavor while using a smaller serving size. The yogurt also adds some extra protein, calcium, and creaminess to your meal. You can use this sauce for pasta, veggies, chicken, fish- just about anything!
Cauliflower Pizza with Creamy Pesto Sauce
Serves: 2
Ingredients:
1 head of cauliflower, roughly chopped (remove stem)
2 Neat Eggs (or two whole eggs)
3/4 teaspoon basil
3/4 teaspoon oregano
1/4 teaspoon salt
6 tablespoons plain, non-fat Greek yogurt
2 tablespoon store bought pesto
1/4 cup grated parmesan
Directions:
1. Preheat oven to 400 F.
2. Place the cauliflower in a food processor and process until finely chopped. Add to a microwave safe bowl and cook for 5 minutes. Allow to cool slightly (so you don't burn yourself) then SQUEEZE out all the moisture with all the strength you have. I put it in a dish towel and squeeze it over the sink. Getting all the moisture out is KEY.
3. Combine the cauliflower, the Neat Eggs (or eggs), and spices until you form a dough. Divide the dough in half and roll into two balls. Add the balls to a baking sheet lined with parchment paper (I used foil sprayed with cooking spray, but parchment is better). Flatten and gently form into pizza shapes. You got to baby it. Be gentle. Cook for 40-45 minutes or until golden and firm.
4. Mix together the pesto and Greek yogurt. Set aside in the fridge until ready to use.
5. When the pizza crust is done, remove from the oven and increase heat to 450 F. Spread the creamy pesto evenly among both pizzas. Top each with two tablespoons of parmesan cheese. Place in the oven for 8-9 more minutes or when cheese starts to bubble.
Now, about the sauce: I LOVE pesto. It's obviously higher in calories, so mixing it with Greek yogurt helps spread the pesto flavor while using a smaller serving size. The yogurt also adds some extra protein, calcium, and creaminess to your meal. You can use this sauce for pasta, veggies, chicken, fish- just about anything!
Cauliflower Pizza with Creamy Pesto Sauce
Serves: 2
Ingredients:
1 head of cauliflower, roughly chopped (remove stem)
2 Neat Eggs (or two whole eggs)
3/4 teaspoon basil
3/4 teaspoon oregano
1/4 teaspoon salt
6 tablespoons plain, non-fat Greek yogurt
2 tablespoon store bought pesto
1/4 cup grated parmesan
Directions:
1. Preheat oven to 400 F.
2. Place the cauliflower in a food processor and process until finely chopped. Add to a microwave safe bowl and cook for 5 minutes. Allow to cool slightly (so you don't burn yourself) then SQUEEZE out all the moisture with all the strength you have. I put it in a dish towel and squeeze it over the sink. Getting all the moisture out is KEY.
3. Combine the cauliflower, the Neat Eggs (or eggs), and spices until you form a dough. Divide the dough in half and roll into two balls. Add the balls to a baking sheet lined with parchment paper (I used foil sprayed with cooking spray, but parchment is better). Flatten and gently form into pizza shapes. You got to baby it. Be gentle. Cook for 40-45 minutes or until golden and firm.
4. Mix together the pesto and Greek yogurt. Set aside in the fridge until ready to use.
5. When the pizza crust is done, remove from the oven and increase heat to 450 F. Spread the creamy pesto evenly among both pizzas. Top each with two tablespoons of parmesan cheese. Place in the oven for 8-9 more minutes or when cheese starts to bubble.
Thursday, August 20, 2015
Chocolate Chip Zucchini Muffins
Packed with fiber, whole grains, and yes, zucchini. Zucchini keeps the muffins moist and makes them super nutritious. Perfect back to school recipe for the kiddies...Yes, it's about that time.
Chocolate Chip Zucchini Muffins
Ingredients:
1 cup millet flour (or other whole grain)
1/2 cup oat bran
1/3 cup brown sugar
1 teaspoon baking powder
1 cup zucchini, grated (I use my food processor)*
1 egg
1/2 cup almond milk
1/4 cup chocolate chips
Directions:
1. Preheat the oven to 350F.
2. Mix the dry ingredients in one bowl, and the wet ingredients in another bowl.
3. Add the wet ingredients to the dry ingredients and mix through. Fold in the chocolate chips.
4. Pour the batter into a muffin tin sprayed with cooking spray. Cook 25-30 minutes, or until knife comes out clean.
*Try peeling the zucchini before grating it if you think your kids will be turned off from seeing green pieces in the muffin
Chocolate Chip Zucchini Muffins
Ingredients:
1 cup millet flour (or other whole grain)
1/2 cup oat bran
1/3 cup brown sugar
1 teaspoon baking powder
1 cup zucchini, grated (I use my food processor)*
1 egg
1/2 cup almond milk
1/4 cup chocolate chips
Directions:
1. Preheat the oven to 350F.
2. Mix the dry ingredients in one bowl, and the wet ingredients in another bowl.
3. Add the wet ingredients to the dry ingredients and mix through. Fold in the chocolate chips.
4. Pour the batter into a muffin tin sprayed with cooking spray. Cook 25-30 minutes, or until knife comes out clean.
*Try peeling the zucchini before grating it if you think your kids will be turned off from seeing green pieces in the muffin
Wednesday, August 19, 2015
Veggie Crunch Salad
This can really be done with any veggies, but I definitely recommend using red cabbage as the base. For the rest of the veggies- feel free to mix it up. This bowl is full of fiber, antioxidants, vitamins, and minerals, that are all needed for healthy bodies. Just serve with some protein and you have a great meal!
Veggie Crunch Salad
Ingredients:
1handful chopped red cabbage
1/2 English cucumber, chopped
1 handful cherry tomatoes, chopped
1/2 red bell pepper, chopped
1/4 avocado, cut into chunks
Handful fresh parsley, roughly chopped
Juice of half a lemon
1 teaspoon olive oil
Salt
Pepper
Directions:
1. Dump all ingredients into a large bowl, mix, and serve!
Friday, July 31, 2015
No-Bake Chocolate Coconut Protein Bites
It's WAY to hot in NYC to turn on the oven, so I made these easy no-bake protein bites! Perfect for an on-the-go snack, or to satisfy that sweet tooth after dinner.
No-Bake Chocolate Coconut Protein Bites
Ingredients:
1/3 cup millet (or other whole grain flour)
2 scoops chocolate whey protein powder
2 tablespoons apple butter (or pumpkin butter; apple sauce may work here too)
3 packets stevia
1/4 cup peanut butter
2 tablespoons water
2 tablespoons coconut flakes
Directions:
1. Place the peanut butter in a small bowl and microwave about 30 seconds or until warm.
2. Combine all of the ingredients EXCEPT the coconut flakes in a large bowl. Mix well until a dough begins to form (I used my hands- this WILL be sticky!).
3. Place the dough in the fridge for 5 minutes so it is easier to handle.
4. Remove the dough from the fridge and lay out a piece of wax paper (or a tray or foil- whatever works). Place the coconut flakes in a small bowl. Roll the dough into balls, then roll in the coconut flakes to coat.
Makes 20
Serving Size (1 ball): 43 calories, 1.8 g Fat, 3 g CHO, 3.6 g Pro
No-Bake Chocolate Coconut Protein Bites
Ingredients:
1/3 cup millet (or other whole grain flour)
2 scoops chocolate whey protein powder
2 tablespoons apple butter (or pumpkin butter; apple sauce may work here too)
3 packets stevia
1/4 cup peanut butter
2 tablespoons water
2 tablespoons coconut flakes
Directions:
1. Place the peanut butter in a small bowl and microwave about 30 seconds or until warm.
2. Combine all of the ingredients EXCEPT the coconut flakes in a large bowl. Mix well until a dough begins to form (I used my hands- this WILL be sticky!).
3. Place the dough in the fridge for 5 minutes so it is easier to handle.
4. Remove the dough from the fridge and lay out a piece of wax paper (or a tray or foil- whatever works). Place the coconut flakes in a small bowl. Roll the dough into balls, then roll in the coconut flakes to coat.
Makes 20
Serving Size (1 ball): 43 calories, 1.8 g Fat, 3 g CHO, 3.6 g Pro
Monday, July 6, 2015
Popular Sugar Substitutes: Which Ones Are Healthy?
There is conflicting research around the use of artificial sweeteners. While real sugar is fine in moderation, too much can contribute to the development of diabetes, tooth decay, heart disease, obesity, and more. Furthermore, too much can cause your blood sugar to spike and then crash very quickly which will not leave you feeling your best. Sugar has no nutritional value, and is highly processed and refined. Below, I've listed some of the most popular sweeteners that may (or may not!) be a healthier alternative to white sugar and artificial sweeteners.
Coconut Sugar: Coconut sugar is made from fresh coconut tree sap. The sap is heated to remove moisture, resulting in the crystal form of sugar. The taste is similar to brown sugar with a hint of caramel. Unlike table sugar, coconut sugar contains several nutrients including iron, zinc, calcium and potassium. Some studies have shown that coconut sugar has a low glycemic index than table sugar, meaning that it does not cause your blood sugar level to spike rapidly and drop rapidly after consumption. Although it is less refined than white sugar, it still has the same amount of calories and should be consumed in moderation.
Pure Maple Syrup: Pure maple syrup comes from the sap of maple trees. The sap is tapped in the winter, then condensed and evaporated to reduce the water content and create its thick consistency. It takes about 40-50 gallons of sap to make one gallon of syrup! Maple syrup contains more nutrients than honey, sugar, brown sugar, and agave. It is an excellent source of manganese and riboflavin, and a good source of zinc which plays an important role in keeping the immune system healthy. When purchasing, be sure you are buying pure maple syrup. Most syrup in stores, like Aunt Jemima's and Log cabin, are just corn syrup sweetened with sugar. As with all sweeteners, use sparingly. Or, try cooking down fresh or frozen fruit as a substitute for syrup on waffles or pancakes!
Agave Syrup: Agave is liquid sweetener derived from the agave plant- the same plant used to make tequila! It is slightly sweeter than sugar, with a taste similar to honey. It is made from the starchy agave root (not the sap), so it is highly processed resulting in a fructose content of about 70% (higher than high fructose corn syrup!). Overall, it is not a healthier choice.
Honey: Honey is made by honey bees from the nectars of flowers and plants. It consists mainly of sugar and water, but also nutrients such as B complex vitamins, vitamin C, calcium, copper, iron, magnesium, manganese, phosphorous, potassium, and zinc. Raw honey also contains antioxidants, which helps fight off damaging free radicals. It contains more calories than table sugar, but less honey is needed since it is sweeter. Keep in mind that refined pasteurized honey is no better than table sugar, so be sure to buy raw honey.
Stevia: This sugar substitute comes from the leaves of the stevia rebaudiana plant, native to South America. Stevia has NO artificial ingredients, contains little to no calories, and is 200-450 times sweeter than sugar. It does not have any effect on blood sugar making it a healthier alternative for diabetics (versus Equal, Splenda, and Sweet and Low). If the powdered form is too bitter tasting for you, try the liquid stevia drops (I recommend SweetLeaf!) Check out this link for Vitacost to purchase some of these healthier sugar alternatives. They have the best prices!!
Keep in mind: If you are only consuming one to two packets of sugar a day because you enjoy it in your coffee and tea (and you're not diabetic), that's totally fine!! A packet of sugar is only 16 calories, so it will not make or break your day.
Any other sugar alternatives you want to learn more about? Comment below!
Coconut Sugar: Coconut sugar is made from fresh coconut tree sap. The sap is heated to remove moisture, resulting in the crystal form of sugar. The taste is similar to brown sugar with a hint of caramel. Unlike table sugar, coconut sugar contains several nutrients including iron, zinc, calcium and potassium. Some studies have shown that coconut sugar has a low glycemic index than table sugar, meaning that it does not cause your blood sugar level to spike rapidly and drop rapidly after consumption. Although it is less refined than white sugar, it still has the same amount of calories and should be consumed in moderation.
Pure Maple Syrup: Pure maple syrup comes from the sap of maple trees. The sap is tapped in the winter, then condensed and evaporated to reduce the water content and create its thick consistency. It takes about 40-50 gallons of sap to make one gallon of syrup! Maple syrup contains more nutrients than honey, sugar, brown sugar, and agave. It is an excellent source of manganese and riboflavin, and a good source of zinc which plays an important role in keeping the immune system healthy. When purchasing, be sure you are buying pure maple syrup. Most syrup in stores, like Aunt Jemima's and Log cabin, are just corn syrup sweetened with sugar. As with all sweeteners, use sparingly. Or, try cooking down fresh or frozen fruit as a substitute for syrup on waffles or pancakes!
Agave Syrup: Agave is liquid sweetener derived from the agave plant- the same plant used to make tequila! It is slightly sweeter than sugar, with a taste similar to honey. It is made from the starchy agave root (not the sap), so it is highly processed resulting in a fructose content of about 70% (higher than high fructose corn syrup!). Overall, it is not a healthier choice.
Honey: Honey is made by honey bees from the nectars of flowers and plants. It consists mainly of sugar and water, but also nutrients such as B complex vitamins, vitamin C, calcium, copper, iron, magnesium, manganese, phosphorous, potassium, and zinc. Raw honey also contains antioxidants, which helps fight off damaging free radicals. It contains more calories than table sugar, but less honey is needed since it is sweeter. Keep in mind that refined pasteurized honey is no better than table sugar, so be sure to buy raw honey.
Stevia: This sugar substitute comes from the leaves of the stevia rebaudiana plant, native to South America. Stevia has NO artificial ingredients, contains little to no calories, and is 200-450 times sweeter than sugar. It does not have any effect on blood sugar making it a healthier alternative for diabetics (versus Equal, Splenda, and Sweet and Low). If the powdered form is too bitter tasting for you, try the liquid stevia drops (I recommend SweetLeaf!) Check out this link for Vitacost to purchase some of these healthier sugar alternatives. They have the best prices!!
Keep in mind: If you are only consuming one to two packets of sugar a day because you enjoy it in your coffee and tea (and you're not diabetic), that's totally fine!! A packet of sugar is only 16 calories, so it will not make or break your day.
Any other sugar alternatives you want to learn more about? Comment below!
Tuesday, June 9, 2015
Healthy Twinkies
Fun fact about Twinkies: The original filling was banana flavored! It wasn't until bananas were being rationed in WWII that Hostess changed it to vanilla.
Another fact that is probably NOT surprising: Twinkies are not so nutritious.
So, I went on a quest to make a healthier version of the beloved Twinkie. They came out totally cake-like with a perfect creamy vanilla filling!
I get my flours, extracts and stevia from Vitacost (cheap, and delivered right to your door!).
Ok here's the recipe!
Healthy Twinkies
Ingredients for the Twinkie:
1/4 cup light spelt flour
1/4 cup coconut flour
1/3 cup granulated stevia
1/2 teaspoon baking powder
1/2 teaspoon vanilla or butter extract
1 egg
1/3 cup almond milk
1/2 cup plain, non-fat Greek yogurt
Filling:
1/3 cup plain, non-fat Greek yogurt
1 teaspoon sugar-free vanilla Jell-O pudding mix
Directions:
1. Preheat oven to 350 F.
2. Combine the dry ingredients in a large bowl. Add the egg, milk, and Greek yogurt to a blender or large food processor and blend until combined. Add the dry ingredients and blend until smooth (Don't overmix!!).
3. Spray a canoe pan with cooking spray (I got mine on clearance at Sur La Table- mine has 6 "canoes"). Divide batter evenly amongst pan. Bake for 22-25 minutes, or until knife comes out clean.
4. To make the filling, combine the Greek yogurt and pudding mix. Add mixture to the bottom corner of a small Ziploc plastic bag. Cut a small hole in the bottom corner of the bag (this is where the filling will come out).
5. To add the icing to the Twinkie, use a chopstick or a knife to hollow out the Twinkie by pushing it through horizontally (don't go all the way). Pipe the frosting in each Twinkie.
Keep in the fridge!
Serves 6
Nutrition Facts Healthy Twinkie (per one): 65 calories, 1.8 g Fat, 9.1 g Carbohydrates, 5.5 g Protein, 2.7 g Sugar
Nutrition Facts Original Twinkie (per one Twinkie): 140 calories, 4.5 grams Fat (2.5 Saturated Fat), 24 g Carbohydrates, 1 g Protein, 18 g Sugar
Another fact that is probably NOT surprising: Twinkies are not so nutritious.
So, I went on a quest to make a healthier version of the beloved Twinkie. They came out totally cake-like with a perfect creamy vanilla filling!
I get my flours, extracts and stevia from Vitacost (cheap, and delivered right to your door!).
Ok here's the recipe!
Healthy Twinkies
Ingredients for the Twinkie:
1/4 cup light spelt flour
1/4 cup coconut flour
1/3 cup granulated stevia
1/2 teaspoon baking powder
1/2 teaspoon vanilla or butter extract
1 egg
1/3 cup almond milk
1/2 cup plain, non-fat Greek yogurt
Filling:
1/3 cup plain, non-fat Greek yogurt
1 teaspoon sugar-free vanilla Jell-O pudding mix
Directions:
1. Preheat oven to 350 F.
2. Combine the dry ingredients in a large bowl. Add the egg, milk, and Greek yogurt to a blender or large food processor and blend until combined. Add the dry ingredients and blend until smooth (Don't overmix!!).
3. Spray a canoe pan with cooking spray (I got mine on clearance at Sur La Table- mine has 6 "canoes"). Divide batter evenly amongst pan. Bake for 22-25 minutes, or until knife comes out clean.
4. To make the filling, combine the Greek yogurt and pudding mix. Add mixture to the bottom corner of a small Ziploc plastic bag. Cut a small hole in the bottom corner of the bag (this is where the filling will come out).
5. To add the icing to the Twinkie, use a chopstick or a knife to hollow out the Twinkie by pushing it through horizontally (don't go all the way). Pipe the frosting in each Twinkie.
Keep in the fridge!
Serves 6
Nutrition Facts Healthy Twinkie (per one): 65 calories, 1.8 g Fat, 9.1 g Carbohydrates, 5.5 g Protein, 2.7 g Sugar
Nutrition Facts Original Twinkie (per one Twinkie): 140 calories, 4.5 grams Fat (2.5 Saturated Fat), 24 g Carbohydrates, 1 g Protein, 18 g Sugar
Wednesday, June 3, 2015
Italian Turkey Meatballs
My mom makes the best meatballs- so these turkey meatballs are based off her original recipe, but I swapped out some of the ingredients to make them more nutritious. This is a leaner version, but still full of flavor. I love serving them over spaghetti squash with homemade tomato sauce.
Italian Turkey Meatballs
Ingredients:
1 lb 94% ground turkey
1/2 cup oatmeal
1/2 medium onion, finely chopped
2 garlic cloves, finely chopped
1 egg
1/4 cup low-fat (or regular) shredded Mozzarella cheese
5 fresh basil leaves, finely chopped
Salt
Pepper
Oregano
*I used my Ninja food processor to chop the onion, garlic, and garlic
Directions:
1. Add oatmeal to a food processor and blend until it becomes oat flour.
2. Lightly beat the egg in a large bowl. Add the rest of the ingredients to the bowl and mix thoroughly (don't overmix).
3. Line a baking pan with parchment paper. Roll the turkey mixture into uniform balls (I made 18) and place on the baking pan. Cook for about 12 minutes. You can add them to your favorite sauce, or eat as is!
For one (out of 18) meatball: 47 calories, 2 g fat, 2 g carbohydrates, 6 grams protein
Italian Turkey Meatballs
Ingredients:
1 lb 94% ground turkey
1/2 cup oatmeal
1/2 medium onion, finely chopped
2 garlic cloves, finely chopped
1 egg
1/4 cup low-fat (or regular) shredded Mozzarella cheese
5 fresh basil leaves, finely chopped
Salt
Pepper
Oregano
*I used my Ninja food processor to chop the onion, garlic, and garlic
Directions:
1. Add oatmeal to a food processor and blend until it becomes oat flour.
2. Lightly beat the egg in a large bowl. Add the rest of the ingredients to the bowl and mix thoroughly (don't overmix).
3. Line a baking pan with parchment paper. Roll the turkey mixture into uniform balls (I made 18) and place on the baking pan. Cook for about 12 minutes. You can add them to your favorite sauce, or eat as is!
For one (out of 18) meatball: 47 calories, 2 g fat, 2 g carbohydrates, 6 grams protein
Friday, May 1, 2015
Healthy Cookie Dough
Cookie dough that's actually good for you! Slightly modified the recipe from PopSugar.
So easy to make, and a great way to get a good source of fiber, protein, and manganese.
Healthy Cookie Dough
Ingredients:
1 can chickpeas, rinsed and pat dry
1/3 cup peanut butter
1 teaspoon vanilla
1 tablespoon honey
Optional: Add 1/2 scoop vanilla whey protein powder
Directions:
1. Blend all ingredients in a food processor until smooth.
So easy to make, and a great way to get a good source of fiber, protein, and manganese.
Healthy Cookie Dough
Ingredients:
1 can chickpeas, rinsed and pat dry
1/3 cup peanut butter
1 teaspoon vanilla
1 tablespoon honey
Optional: Add 1/2 scoop vanilla whey protein powder
Directions:
1. Blend all ingredients in a food processor until smooth.
Saturday, March 28, 2015
Wasabi Salmon Sandwich with Ginger Garlic Mayo
I used to make this sandwich all the time. So full of flavor! The original recipe is from Cooking Light Magazine, but it magically disappeared from their archives :(. I've modified their version, and it still came out amazing!
Wasabi Salmon Sandwich with Ginger Garlic Mayonnaise
Ingredients:
For the Fish:
1 (6 oz) salmon fillet
2 tablespoons rice vinegar
2 teaspoons Bragg's Liquid Aminos (or soy sauce)
1 tablespoon minced shallots
1/2 tablespoon minced fresh ginger
1 teaspoon minced garlic
1/2 teaspoon wasabi paste
1 packet stevia
Ginger Garlic Mayonnaise:
2 teaspoons low-fat mayonnaise
2 teaspoons Greek yogurt
1/4 teaspoon wasabi paste
1/4 teaspoon rice vinegar
pinch of ground ginger
pinch of garlic powder
Other:
Small handful spinach
Whole wheat ciabatta roll
Directions:
1. Combine the rice vinegar through the stevia. Place 3/4 of the mixture in a plastic bag. Set the rest aside (in fridge). Place the salmon in the plastic bag and marinate for at least 30 minutes.
2. Combine the ginger garlic mayonnaise ingredients. Refrigerate until ready to use.
3. Preheat broiler. Coat a baking pan with foil and coat with cooking spray. Cook salmon for about 10 minutes, or until it easily flakes with a fork.
4. Mix together the leftover 1/4 of the marinade mixture with the handful of spinach.
5. Scoop out the inside of the ciabatta roll (to fit all the good stuff inside!). Spread the ginger garlic mayonnaise on both sides of the roll. Add spinach and salmon and eat like a sandwich!
I've always eaten this with cucumber salad. Just goes together so well:
Cucumber Salad
Ingredients:
1 cucumber, thinly sliced
1/4 small red onion, thinly sliced
Rice vinegar
Ground ginger
Garlic powder
Directions:
1. Combine the cucumber and red onion with a few splashes (3 T?) of rice vinegar. Add a dash of ginger and a dash of garlic powder. Marinate for at least 30 minutes. Serve cold.
Wasabi Salmon Sandwich with Ginger Garlic Mayonnaise
Ingredients:
For the Fish:
1 (6 oz) salmon fillet
2 tablespoons rice vinegar
2 teaspoons Bragg's Liquid Aminos (or soy sauce)
1 tablespoon minced shallots
1/2 tablespoon minced fresh ginger
1 teaspoon minced garlic
1/2 teaspoon wasabi paste
1 packet stevia
Ginger Garlic Mayonnaise:
2 teaspoons low-fat mayonnaise
2 teaspoons Greek yogurt
1/4 teaspoon wasabi paste
1/4 teaspoon rice vinegar
pinch of ground ginger
pinch of garlic powder
Other:
Small handful spinach
Whole wheat ciabatta roll
Directions:
1. Combine the rice vinegar through the stevia. Place 3/4 of the mixture in a plastic bag. Set the rest aside (in fridge). Place the salmon in the plastic bag and marinate for at least 30 minutes.
2. Combine the ginger garlic mayonnaise ingredients. Refrigerate until ready to use.
3. Preheat broiler. Coat a baking pan with foil and coat with cooking spray. Cook salmon for about 10 minutes, or until it easily flakes with a fork.
4. Mix together the leftover 1/4 of the marinade mixture with the handful of spinach.
5. Scoop out the inside of the ciabatta roll (to fit all the good stuff inside!). Spread the ginger garlic mayonnaise on both sides of the roll. Add spinach and salmon and eat like a sandwich!
I've always eaten this with cucumber salad. Just goes together so well:
Cucumber Salad
Ingredients:
1 cucumber, thinly sliced
1/4 small red onion, thinly sliced
Rice vinegar
Ground ginger
Garlic powder
Directions:
1. Combine the cucumber and red onion with a few splashes (3 T?) of rice vinegar. Add a dash of ginger and a dash of garlic powder. Marinate for at least 30 minutes. Serve cold.
Tuesday, March 17, 2015
Coconut Flaxseed Pancakes
I had been sticking to my usual pancake recipe all week, but decided to switch it up this morning and use some ground flaxseed in the batter. These came out so delicious and fluffy- I could've had 3 more stacks.
Ingredient note: I buy my flour, flaxseed, stevia, oatmeal, psyllium husk and more from Vitacost. They have the best prices and deliver right to your door. Click the link for a discount off your first order!
Coconut Flaxseed Pancakes
Ingredients:
1/3 cup riced cauliflower (I used my Ninja to finely chop it)
1/4 cup egg whites
2 tablespoons Cellucor Cinnamon Swirl Whey Protein
3 tablespoons coconut flour
1 tablespoon flaxseed
1 teaspoon psyllium husk
1/2 teaspoon baking powder
Stevia to taste
Almond milk
1. Microwave the riced cauliflower for 45 seconds (you do NOT taste it- it makes the pancakes moist).
2. Combine all ingredients together in a food processor, except the almond milk. Slowly add almond milk until the batter has a slightly pudding-like consistency.
3. Heat a non-stick pan over medium heat and spray with cooking spray. Once hot, add pancake batter by the spoonful. Cook like regular pancakes (be patient- they take longer to cook than regular pancakes- you don't want to flip too soon!).
Ingredient note: I buy my flour, flaxseed, stevia, oatmeal, psyllium husk and more from Vitacost. They have the best prices and deliver right to your door. Click the link for a discount off your first order!
Coconut Flaxseed Pancakes
Ingredients:
1/3 cup riced cauliflower (I used my Ninja to finely chop it)
1/4 cup egg whites
2 tablespoons Cellucor Cinnamon Swirl Whey Protein
3 tablespoons coconut flour
1 tablespoon flaxseed
1 teaspoon psyllium husk
1/2 teaspoon baking powder
Stevia to taste
Almond milk
1. Microwave the riced cauliflower for 45 seconds (you do NOT taste it- it makes the pancakes moist).
2. Combine all ingredients together in a food processor, except the almond milk. Slowly add almond milk until the batter has a slightly pudding-like consistency.
3. Heat a non-stick pan over medium heat and spray with cooking spray. Once hot, add pancake batter by the spoonful. Cook like regular pancakes (be patient- they take longer to cook than regular pancakes- you don't want to flip too soon!).
Tuesday, February 10, 2015
Turkey Bacon Wrapped Chicken
Bacon. Enough said.
Yes, this is turkey bacon, but it crisped up and caramelized in the oven and was absolutely delicious.
I was looking for a good recipe for bacon wrapped chicken, and a lot of them included brown sugar and chili powder. I didn't have any brown sugar, so I substituted honey. I wound up using way less sweetener than other recipes called for, and this still came out delicious!
Turkey Bacon Wrapped Chicken
Ingredients:
3/4 lbs chicken breast, cut into 4 tenders (my tenders were 3 ounces each)
4 slices turkey bacon
1 tablespoon honey
3 tablespoons water
1 teaspoon chili powder
pinch of salt
Directions:
1. Preheat oven to 375F. Line a baking pan with foil and spray with cooking spray.
2. Mix the honey, water, chili powder, and salt in a small bowl (until honey has dissolved).
3. Wrap each chicken tender with a piece of bacon. Dip them in the honey mixture (get it all in there!) then place on the baking pan.
4. Bake for 25-30 minutes, or until bacon is crispy and the chicken is cooked through.
Yes, this is turkey bacon, but it crisped up and caramelized in the oven and was absolutely delicious.
I was looking for a good recipe for bacon wrapped chicken, and a lot of them included brown sugar and chili powder. I didn't have any brown sugar, so I substituted honey. I wound up using way less sweetener than other recipes called for, and this still came out delicious!
Turkey Bacon Wrapped Chicken
Ingredients:
3/4 lbs chicken breast, cut into 4 tenders (my tenders were 3 ounces each)
4 slices turkey bacon
1 tablespoon honey
3 tablespoons water
1 teaspoon chili powder
pinch of salt
Directions:
1. Preheat oven to 375F. Line a baking pan with foil and spray with cooking spray.
2. Mix the honey, water, chili powder, and salt in a small bowl (until honey has dissolved).
3. Wrap each chicken tender with a piece of bacon. Dip them in the honey mixture (get it all in there!) then place on the baking pan.
4. Bake for 25-30 minutes, or until bacon is crispy and the chicken is cooked through.
Sunday, February 8, 2015
Dark Chocolate Protein Cookies
I woke up this morning at 3:30 a.m. and could NOT go back to sleep. Whenever this happens I usually find something to clean, bake, or cook until the rest of the world wakes up. This morning I decided to stalk Anna's blog for some baking inspiration. Most of my protein cookies have been fails, and I wanted to step up my game. So after reading through some of her recipes and tips for protein cookies, Dark Chocolate Protein Cookies were born! Finally, a protein cookie that's moist, perfectly chewy, and doesn't taste like rubber :)
Dark Chocolate Protein Cookies
1/4 cup chocolate whey protein (I use Cellucor)
1/4 cup quinoa flour (could probably sub oat flour)
2 tablespoons almond flour
1/4 cup cocoa powder
1/2 cup pumpkin puree
1 egg
1/8 teaspoon butter extract (optional, but adds some flavor)
10-20 drops liquid stevia (depending on how sweet you like it!)
1. Preheat oven to 350 F.
2. Beat egg. Combine egg with all remaining ingredients (I mixed it in a large bowl).
3. Line a baking sheet with parchment paper. Drop cookie batter by the tablespoon onto the paper. Flatten the tops slightly with the back of a spoon for a better shape (don't get too crazy- the batter is sticky!).
4. Bake 10 minutes or until done.
Dark Chocolate Protein Cookies
1/4 cup chocolate whey protein (I use Cellucor)
1/4 cup quinoa flour (could probably sub oat flour)
2 tablespoons almond flour
1/4 cup cocoa powder
1/2 cup pumpkin puree
1 egg
1/8 teaspoon butter extract (optional, but adds some flavor)
10-20 drops liquid stevia (depending on how sweet you like it!)
1. Preheat oven to 350 F.
2. Beat egg. Combine egg with all remaining ingredients (I mixed it in a large bowl).
3. Line a baking sheet with parchment paper. Drop cookie batter by the tablespoon onto the paper. Flatten the tops slightly with the back of a spoon for a better shape (don't get too crazy- the batter is sticky!).
4. Bake 10 minutes or until done.
Sunday, January 25, 2015
Beefed-Up Veggie Lentil Stew
Perfect comfort food for the snow storm that's about to hit NYC (whomp, whomp). I used lean ground sirloin, lots of veggies, and fiber-packed lentils for hearty, filling, and nutritious stew.
Ingredients:
2 cups cooked lentils (1 cup dry)
2 carrots, peeled and diced
1/2 onion, diced
1 garlic clove, minced
1/2 red bell pepper, diced
2 handfuls chopped kale
1 lb 90% lean ground sirloin (can use ground turkey too)
1 cup tomato sauce (I used Hunt's)
2 cups water
Dash of salt
Tumeric
Cayenne pepper
Directions:
1. Heat a large non-stick pot over medium heat. Spray with cooking spray. Add carrots, onion, garlic, and bell pepper. Saute until soft, about 5 minutes.
2. Add ground sirloin to the pot. Cook until brown on all sides. Next, add lentils, tomato sauce, water, salt, tumeric, and cayenne (I didn't measure, just sprinkle a little and taste test to your liking). Bring to a boil; reduce heat and cover. Simmer for 30 minutes.
3. Add kale to the pot. Cover and cook an additional 5 minutes. Turn off heat and serve!
Makes 6 cups (4-6 servings)
Nutrition Information (1 cup): 216 Calories, 4 grams Fat, 21 grams Carbohydrates, 7 grams Fiber, 24 grams Protein
Beefed-Up Veggie Lentil Stew
Ingredients:
2 cups cooked lentils (1 cup dry)
2 carrots, peeled and diced
1/2 onion, diced
1 garlic clove, minced
1/2 red bell pepper, diced
2 handfuls chopped kale
1 lb 90% lean ground sirloin (can use ground turkey too)
1 cup tomato sauce (I used Hunt's)
2 cups water
Dash of salt
Tumeric
Cayenne pepper
Directions:
1. Heat a large non-stick pot over medium heat. Spray with cooking spray. Add carrots, onion, garlic, and bell pepper. Saute until soft, about 5 minutes.
2. Add ground sirloin to the pot. Cook until brown on all sides. Next, add lentils, tomato sauce, water, salt, tumeric, and cayenne (I didn't measure, just sprinkle a little and taste test to your liking). Bring to a boil; reduce heat and cover. Simmer for 30 minutes.
3. Add kale to the pot. Cover and cook an additional 5 minutes. Turn off heat and serve!
Makes 6 cups (4-6 servings)
Nutrition Information (1 cup): 216 Calories, 4 grams Fat, 21 grams Carbohydrates, 7 grams Fiber, 24 grams Protein
Saturday, January 24, 2015
Cheesy Quinoa Bake
I was craving something cheesy, and got creative with some leftover quinoa. You NEED to make this!! It's only a few ingredients, and super easy to make. Plus, quinoa has an amazing nutrition profile. It is one of the only whole grains that can serve as a complete protein source (it is technically a seed, but it's lumped into the grain category because it cooks like one). This means it contains all 9 of the essential amino acids that must be obtained from food (since the body cannot make them itself). Quinoa is also a great source of fiber and antioxidants, and is particularly high in magnesium, with 1 cup having about 30% of the RDA.
Fun Fact: Quinoa is pronounced keen-wa, not kwin-o-a
I haven't eaten this hot, but sliced it and ate it cold- it tastes like pizza!
Cheesy Quinoa Bake
Ingredients:
3 cups cooked quinoa
1 garlic glove, thinly sliced
1/2 teaspoon olive oil
1 1/2 cups frozen spinach
3/4 cup Trader Joe's Lite Mozzarella Cheese (it's the only Lite brand I recommend- it melts and tastes the best!)
4 ounces fat free cream cheese
Salt
Pepper
Onion powder
Oregano
Directions:
1. Preheat oven to 375 F.
2. Heat a large non-stick pan over medium heat. Coat with cooking spray and the 1/2 teaspoon olive oil. Add the garlic and saute until soft.
3. Meanwhile, put the spinach on a plate and cook in the microwave (about 4 minutes). Add to the pan and saute for a minute or two. Add the quinoa, cream cheese, and spices. Cook until the cream cheese starts to melt (I mash mine a little with a spatula). Stir in half of the mozzarella cheese.
4. Spray a 13 x 9 inch casserole dish with cooking spray. Add the quinoa mixture and spread evenly in the dish. Top with remaining mozzarella cheese. Bake 30 minutes or until cheese starts to get bubbly and golden!
Serves 4
Nutrition Information: 280 Calories, 8 grams Fat, 33 grams Carbs, 19 grams Protein
Fun Fact: Quinoa is pronounced keen-wa, not kwin-o-a
I haven't eaten this hot, but sliced it and ate it cold- it tastes like pizza!
Cheesy Quinoa Bake
Ingredients:
3 cups cooked quinoa
1 garlic glove, thinly sliced
1/2 teaspoon olive oil
1 1/2 cups frozen spinach
3/4 cup Trader Joe's Lite Mozzarella Cheese (it's the only Lite brand I recommend- it melts and tastes the best!)
4 ounces fat free cream cheese
Salt
Pepper
Onion powder
Oregano
Directions:
1. Preheat oven to 375 F.
2. Heat a large non-stick pan over medium heat. Coat with cooking spray and the 1/2 teaspoon olive oil. Add the garlic and saute until soft.
3. Meanwhile, put the spinach on a plate and cook in the microwave (about 4 minutes). Add to the pan and saute for a minute or two. Add the quinoa, cream cheese, and spices. Cook until the cream cheese starts to melt (I mash mine a little with a spatula). Stir in half of the mozzarella cheese.
4. Spray a 13 x 9 inch casserole dish with cooking spray. Add the quinoa mixture and spread evenly in the dish. Top with remaining mozzarella cheese. Bake 30 minutes or until cheese starts to get bubbly and golden!
Serves 4
Nutrition Information: 280 Calories, 8 grams Fat, 33 grams Carbs, 19 grams Protein
Tuesday, January 6, 2015
Sweet Potato and Coconut Quinoa Salad
Bored of plain quinoa? This easy and super-healthy quinoa dish is full of flavor! It's a really fun side dish- just add some protein like chicken, fish, or tofu and some vegetables to make it a perfectly balanced meal.
I got my quinoa, coconut flakes, coconut oil, and pumpkin seeds from Vitacost. Use this link for money off your first order.
Sweet Potato and Coconut Quinoa Salad
Ingredients:
1/4 cup red quinoa (can use regular too)
1 large sweet potato (mine was about 6 ounces)
1 tablespoon pumpkin seeds (or sunflower, etc)
1 tablespoon unsweetened coconut flakes
1 tablespoon coconut balsamic vinegar (can use regular too)
1 teaspoon coconut oil, melted
Salt
Directions:
1. Cook quinoa according to package directions.
2. Peel and dice sweet potato into 3/4" cubes. Add to salted boiling water and cook about 10 minutes or until tender. Drain well.
3. Heat a small nonstick pan over medium heat. Add pumpkin seeds and cook until golden on both sides (be careful not to burn them!).
4. Add all ingredients into a large bowl and mix well. Add salt to taste. Eat warm or cold!
I got my quinoa, coconut flakes, coconut oil, and pumpkin seeds from Vitacost. Use this link for money off your first order.
Sweet Potato and Coconut Quinoa Salad
Ingredients:
1/4 cup red quinoa (can use regular too)
1 large sweet potato (mine was about 6 ounces)
1 tablespoon pumpkin seeds (or sunflower, etc)
1 tablespoon unsweetened coconut flakes
1 tablespoon coconut balsamic vinegar (can use regular too)
1 teaspoon coconut oil, melted
Salt
Directions:
1. Cook quinoa according to package directions.
2. Peel and dice sweet potato into 3/4" cubes. Add to salted boiling water and cook about 10 minutes or until tender. Drain well.
3. Heat a small nonstick pan over medium heat. Add pumpkin seeds and cook until golden on both sides (be careful not to burn them!).
4. Add all ingredients into a large bowl and mix well. Add salt to taste. Eat warm or cold!
Thursday, January 1, 2015
Gingerbread Protein Cookies
Every Christmas, we have a cookie bake-off at my parents' house. There's six of us in my family, so we team up and each team tries to make the tastiest, most festive cookies. Our family and friends are the unofficial cookie judges, and the cookie that gets the most positive feedback wins. The winning team wins nothing, just the glory of being the year's cookie champs.
During our cookie bake-off, I stick to the original recipes. However, I got the itch to make one healthier cookie, and make a batch before the competition began. My family loved them, and my mom even asked me to write down the recipe to send into a cookie contest she saw in a magazine. I love when I convince others that healthy tastes good :).
Gingerbread Protein Cookies
Ingredients:
1 cup oatmeal
1 scoop vanilla whey protein powder
2 tablespoons coconut flour
1/4 teaspoon nutmeg
1/4 teaspoon allspice
1/4 teaspoon cloves
3/4 teaspoon ginger
3/4 teaspoon cinnamon
1 egg
1 banana
2 tablespoons almond milk
2 packets Truvia
Directions:
1. Preheat oven to 350. Line a baking pan with parchment paper.
2. Blend oatmeal into flour (I use my Ninja food processor for this).
3. Slice the banana. Add all ingredients into a blender (or use a hand mixer). Blend until smooth.
4. Roll the dough into 10 uniform balls. Flatten slightly with the back of a spoon.
5. Bake for 10 minutes. Cool.
For the frosting, I just mixed together some plain Greek yogurt with vanilla casein. Casein protein powder makes the yogurt thick like frosting. Whey protein will not have the same effect. Make sure your cookies are completely cool before adding the frosting or the yogurt will melt!
Nutrition information (1 cookie without frosting): 60 Calories, 1.4 grams Fat, 7.7 grams Carbs, 4 grams Protein
During our cookie bake-off, I stick to the original recipes. However, I got the itch to make one healthier cookie, and make a batch before the competition began. My family loved them, and my mom even asked me to write down the recipe to send into a cookie contest she saw in a magazine. I love when I convince others that healthy tastes good :).
Gingerbread Protein Cookies
Ingredients:
1 cup oatmeal
1 scoop vanilla whey protein powder
2 tablespoons coconut flour
1/4 teaspoon nutmeg
1/4 teaspoon allspice
1/4 teaspoon cloves
3/4 teaspoon ginger
3/4 teaspoon cinnamon
1 egg
1 banana
2 tablespoons almond milk
2 packets Truvia
Directions:
1. Preheat oven to 350. Line a baking pan with parchment paper.
2. Blend oatmeal into flour (I use my Ninja food processor for this).
3. Slice the banana. Add all ingredients into a blender (or use a hand mixer). Blend until smooth.
4. Roll the dough into 10 uniform balls. Flatten slightly with the back of a spoon.
5. Bake for 10 minutes. Cool.
For the frosting, I just mixed together some plain Greek yogurt with vanilla casein. Casein protein powder makes the yogurt thick like frosting. Whey protein will not have the same effect. Make sure your cookies are completely cool before adding the frosting or the yogurt will melt!
Nutrition information (1 cookie without frosting): 60 Calories, 1.4 grams Fat, 7.7 grams Carbs, 4 grams Protein
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