Tag Archives: yummy

Kale Chips

I’ve decided to take full advantage of the fresh, wonderful produce available here in Daytona. One of the best things I’ve seen at the farmers market is the huge, lovely green kale. While I’ve sautéed it and worked it into my dishes, I wanted to do something new. Kale chips can be a yummy snack or a side dish. Here is a recipe I read then adapted to my needs.

Preheat oven to 300 degrees.

Wash the kale leaves thoroughly. Rip them into smaller pieces, at least 2 inches in size. Be sure to cut out the spines, as they can be bitter. Some people may not mind them, but I personally hate them.

Fresh Florida kale right after I washed it:

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Without drying them, put them into a bowl, making sure as much water is drained from them as possible. Next, soak them in vinegar (white wine or regular distilled, whatever you have on hand will do) for around 3-5 minutes. Again, drain the vinegar but do not rinse or dry them.

Depending on the amount of kale you have, use a few tablespoons of olive oil to coat each piece. There should not be excess olive oil in the bottom of the bowl. Generously sprinkle large grain sea salt over the kale. 

On a baking sheet, lay each piece flat. There should only be one single layer. Place each tray in the oven for anywhere from 30-45 minutes. The more you let them bake, the crispier they will get. Move the pieces around/rotate pans halfway through cooking.

Here are some flavorful toppings you can add to change things up a bit!

Hot sauce-drizzle on after the chips are finished baking-a Buffalo gal, I prefer Frank’s Red Hot!

Parmesan cheese- sprinkle on top of chips as soon as they come out of the oven.

Soy sauce-replace some of your olive oil beforehand with soy sauce.

Lemon/lime-squeeze a fresh lemon and/or lime over the chips before or after baking

Your favorite herbs/spices-use whatever you may have fresh or handy!

 

Check out photos of the kale chips I made below! I sprinkled parmesan cheese on them. So yummy!

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10 Tips for healthy eating during exams

I found this awesome list of ways to eat healthy during finals week. Check them out!

  1. How do I eat smarter? Meeting daily vitamin and mineral requirementswill make doing your best much easier. Iron and B vitamins are especially important to maintaining the physical and mental energy necessary to study well. Iron-containing foods include red meat, cereals and spinach; one good meal idea is chili because it contains ground beef and kidney beans. Foods that contain B vitamins include whole-grains, wheat germ, eggs and nuts. Fish and soy are other foods that are said to help boost your brain by providing the nutrients it needs.
  2. Dude, chewable Vitamin C is not a meal. Dietary supplements are good, but real food is better. An orange contains not only Vitamin C, but also fiber, beta carotene and other minerals — so it can’t be replaced by a pill. When you’re heading for the library, pack whole-food items like apples, bananas, clementines, carrot sticks or dried apricots.
  3. Eat at regular intervals. Eating regular meals helps keep nutrient and energy levels more stable, curbing the temptation of empty-caloriesnacks in the vending machine.
  4. Big meals keep on turning … in your stomach. You might find that eating the standard three-big-meals-a-day slows you down mentally and physically. Consider 5 or 6 well-balanced, smaller meals, like toast spread with peanut butter, hummus or tuna, or a piece of cheese with fruit.
  5. Meet breakfast, your new study buddy. While much is said about thereasons to eat breakfast, less known are the best ways to eat smart in the morning. Coffee and a donut just don’t cut it. The idea is to get some protein, calcium, fibre and a piece of fruit or a vegetable in there. So, a bowl of cereal with milk and a piece of fruit would do the trick. Or try a cereal bar with milk. We have some additional quick breakfast ideas for you to enjoy!
  6. Going bananas? Good. Fruit ranks high among the best foods you can eat for your brain. Blueberries (which can be bought frozen in bags) get a lot of attention because they contain powerful antioxidants and other nutrients. The natural sugars in fruit offer clean energy, so you don’t experience the crash that follows consumption of refined sugar.
  7. Choose powerful vegetables. Not all vegetables are created equal. The darker the color, the higher the concentration of nutrients. For example,spinach has more to offer the mind and body than iceberg lettuce. Other great vegetable choices include bell peppers, broccoli and sweet potatoes.
  8. Smart snacking can enhance studying. Snack smart while studying and you may find that you retain more. Try to get two food groups into your snacks to balance the nutrients and keep your blood-sugar level stable. Some smart snack examples are banana with peanut butter, a small baked potato with cottage cheese, or an English muffin pizza.
  9. Gather simple recipes for nourishing foods. It’s easy to feed the brain well. No-fuss recipes let you eat to succeed, without taking too much time. Here are four ideas:
    • Combine scrambled eggs with toast, cheese or salsa
    • Spend 15 minutes preparing chili and continue studying while it simmers for two hours
    • Go Tex Mex with quesadillas, adding whatever veggies you’ve got on hand
    • A little chopping is all it takes to construct a hearty Chef’s Salad
  10. Stay well hydrated. Choose your beverages well, though. Caffeine and sugar should be kept to a minimum. Since too much caffeine can make you jittery, try to drink moderate amounts: 400 to 450 mg per day, the equivalent of 2/2.5 cups, (16 to 20 ounces or 500 to 625 ml). Better choices include water, fruit juice, milk, and anti-oxidant-rich green tea.

Thank you to this awesome website for the list! Check out their link below!

http://startcooking.com/10-tips-for-healthy-eating-during-exams

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It’s finals week: Procrastinate

Here at Fredonia, it’s finals week. And what better way to fail your exams than procrastination? A lot of times when I get stressed, I need to stop the studying for a little and take a break. I’ve found a great activity that keeps my mind off work is cooking! I will prepare a few meals at a time, time an hour or two to think about something else. Here are some healthy, awesome things you can cook while relaxing for a while!

Stuffed Peppers:

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Ingredients

  • 4 bell peppers (any color)
  • Kosher salt and freshly ground black pepper
  • 4 teaspoons olive oil
  • 2 cloves garlic, finely chopped
  • 1 small onion, chopped
  • 8 ounces 90-percent lean ground beef
  • 1 teaspoon dried oregano
  • 1/2 teaspoon ground cinnamon
  • 1/2 teaspoon ground cumin
  • 2 tablespoons tomato paste
  • 1 cup low-sodium chicken broth
  • 1/2 cup long-grain white rice
  • 1/3 cup brown lentils
  • 1 tablespoon chopped fresh dill, parsley or 1/4 teaspoon dried mint

Directions
Preheat the oven to 400 degrees F. Cut the tops off each pepper, reserve them and hollow out the insides of the peppers of any seeds and seed walls. Sprinkle the insides with a pinch salt and a pinch pepper and set aside.

Heat 1 teaspoon of the oil in a large nonstick skillet over medium heat and add the garlic and onions. Cook until softened, 3 minutes, and then add the beef, oregano, cinnamon and cumin. Cook, breaking up the meat with a wooden spoon, until no longer pink. Stir in 1 tablespoon of the tomato paste until it coats the meat and is slightly darkened. Stir in the broth, rice and lentils. Remove from the heat and set aside until the liquid is absorbed and the mixture is cooled slightly. Season with 1/2 teaspoon salt and 1/4 teaspoon pepper.

Divide the filling among the peppers and place the tops back on. Set the peppers upright in a small baking dish, such as an 8-inch square baking dish. Whisk 1 1/2 cups water with the remaining tablespoon of tomato paste and olive oil. Pour into the dish around the peppers. Cover tightly with foil and bake until the peppers are tender and the rice and lentils are cooked through, about 1 hour 15 minutes.

Carefully transfer the peppers to a serving dish and pour the cooking liquid into a medium nonstick skillet. Boil over high heat until the sauce is thickened and reduced to about 1/2 cup. Remove from the heat and add the dill. Season with salt and pepper. Serve the sauce with the stuffed peppers.

Per Serving: Calories: 320; Total Fat; 11 grams; Saturated Fat: 3 grams; Protein: 20 grams; Total carbohydrates: 37 grams; Sugar: 5 grams Fiber: 8 grams; Cholesterol: 37 milligrams; Sodium: 426 milligrams

Read more at: http://www.foodnetwork.com/recipes/food-network-kitchens/lightened-up-stuffed-peppers-recipe/index.html?oc=linkback

 

Low-Cal Fettuccine Alfredo:

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Ingredients

  • 1 tablespoon unsalted butter
  • 1 clove garlic, minced
  • 1 teaspoon grated lemon zest
  • 2 teaspoons all-purpose flour
  • 1 cup low-fat (2%) milk
  • Kosher salt
  • 2 tablespoons Neufchtel or low-fat cream cheese
  • 3/4 cup grated parmesan cheese, plus more for topping
  • 3 tablespoons chopped fresh parsley
  • 12 ounces fresh fettuccine
  • Freshly ground pepper

Directions
Make the sauce: Melt the butter in a skillet over medium heat. Add the garlic and lemon zest and cook until the garlic is slightly soft, about 1 minute. Add in the flour and cook, stirring with a wooden spoon,1 minute. Whisk in the milk and 3/4 teaspoon salt and cook, whisking constantly, until just thickened, about 3 minutes. Add the Neufchatel and parmesan cheese; whisk until melted, about 1 minute. Stir in the chopped parsley.

Meanwhile, bring a large pot of salted water to a boil. Add the fettuccine and cook until al dente, 2 to 3 minutes. Reserve 1 cup cooking water, then drain the pasta and return to the pot.

Add the sauce and 1/2 cup of the reserved cooking water to the pasta and gently toss to combine, adding more cooking water as needed to loosen. Season with salt. Divide among bowls and top with parmesan and pepper.

Per serving: Calories 490; Fat 15 g (Saturated 8 g); Cholesterol 48 mg; Sodium 734 mg; Carbohydrate 66 g; Fiber 3 g; Protein 20 g

Read more at: http://www.foodnetwork.com/recipes/food-network-kitchens/low-cal-fettuccine-alfredo-recipe/index.html?oc=linkback

 

Crispy Baked “Fried” Chicken:

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Ingredients

  • 8 chicken pieces (preferably 2 breasts, 2 thighs, 2 legs and 2 wings)
  • 1/2 cup all-purpose flour
  • Kosher salt and freshly ground pepper
  • 4 cups cornflakes
  • 2/3 cup buttermilk
  • 2 tablespoons dijon mustard
  • 1/4 teaspoon cayenne pepper
  • 1 1/2 teaspoons paprika
  • 3/4 teaspoon ground sage

Directions
Preheat the oven to 425 degrees. Place a rack in a roasting pan or on a baking sheet.

Rinse the chicken in cold water; pat dry. In a wide bowl or on a plate, season the flour with salt and 1/4 teaspoon pepper. Dredge each chicken piece through the flour so it’s fully coated, tap against the bowl to shake off excess flour and set aside. Discard the flour.

Here comes the part kids like best: Crush the cornflakes by placing them in a big resealable plastic bag, carefully pressing the bag to push out the air. Seal up the bag (with as little air inside as possible) and run over the flakes with a rolling pin. Open the bag and pour the crushed flakes into a wide bowl or onto a plate.

In a large bowl (big enough to dredge the chicken pieces), mix the buttermilk, mustard, cayenne pepper, paprika and sage. Give each floured chicken piece a good buttermilk bath and then roll in the cornflake crumbs.

Arrange the chicken pieces on the rack and place in the hot oven. Cook for 15 to 20 minutes, lower the heat to 375 degrees and cook for another 25 to 30 minutes, until cooked through and crispy. The juices should run clear when the meat is pierced with a knife. Serve with Easy Greens.

Per serving: Calories 520; Fat 22 g (Sat. 6 g; Mono. 9 g; Poly. 5 g); Cholesterol 136 mg; Sodium 1,040 mg; Carbohydrate 41 g; Fiber 1.5 g; Protein 40 g

Read more at: http://www.foodnetwork.com/recipes/cat-cora/crispy-baked-fried-chicken-recipe/index.html?oc=linkback

 

Enjoy, and happy finals everyone!

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Low carb pizza

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I love pizza. Like, really love it. It’s my favorite food. I was ecstatic when my friend shared this recipe with me that has almost no carbs because the crust is not made with any corn or flour dough, but, get this, cauliflower! Try the recipe below and let me know what you think!

Cauliflower crust:

  • 1 cup cooked/mashed cauliflower
  • 2 egg whites
  • Spices-(Italian seasonings/garlic)
  • 1 TBSP baking powder
  • 1/2 cup low fat mozzarella cheese

Mix ingredients and roll/shape out a pizza crust. Brush olive oli on the edges to make it extra crispy. Top with the toppings below!

  • 1/2 can strained diced tomatoes
  • 2-3 handfuls no fat goat cheese
  • 1/4 cup low fat mozzarella 
  • 2 chopped artichokes
  • 1/2 caramelized onion
  • oregano
  • garlic
  • basil
  • rosemary
  • 1/2 chopped olives

Cook at 375 degrees for 15 minutes. Enjoy!

 

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Taking back nutrition, sustainability and our peace of mind

As an assignment, we had to ask a classmate to do a guest blog post on our own blogs. My friend Anne, who has an awesome blog about conservation and sustainability, was nice enough to write a post for me! Check it out below, let us know what you think, and take a look at her blog, here!

SustainableFred.wordpress.com

 

As a college student, I am no stranger to eating on the go. Over the past few decades, we have changed as a culture. Some of us don’t even leave our cars for dinner and  many meals are consumed outside of the home.

In a previous post, I mentioned Mark Hyman, MD as he wrote a blog for the Huffington Post on food sustainability. Hyman warns in his post that not only are our convenience food practices not good for the earth, but for our health as well. He says, “One hundred years ago all we ate was local, organic food — grass-fed, real, whole food. There were no fast food restaurants, there was no junk food, there was no frozen food — there was just what your mother or grandmother made. Most meals were eaten at home. Now, one in five breakfasts is from McDonald’s and 50 percent of meals are eaten outside the home.”

(photo taken from ebruli)

We must remember that it is not too late to change. Our packaged, factory farmed food is a fairly new practice, and above all we must remember that we made our world this way. So we must take it upon ourselves to change again. We are not separate from our environment, we are undoubtedly linked to our surroundings. Food sustainability is not only important for our planet, but for our bodies as well.

Hyman explains, “Broccoli, peaches, almonds, kidney beans, and other whole foods don’t need a food ingredient label or bar code, but for some reason these foods — the foods we co-evolved with over millennia — had to be “improved” by Food Science. As a result, the processed food industry and industrial agriculture have changed our diet, decade by decade, not by accident but by intention.”  

He also argues that while most Americans say that they do not have time or do not know how to cook, most will spend more time watching cooking shows than actually cooking.

As a fast past society, we must take a step back. We need to eat in more, carve out time for preparing our own meals. Skip the high calorie, nutritionally low to-go food. The best way we can respect the earth, is to respect what it produces. As Hyman says, “The earth will survive our self-destruction, but we may not.”

 

-Anne Ritz

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30 HEALTHY BREAKFAST SNACKS FOR MORNINGS ON THE RUN

Thank you so much for this amazing article! All Credits go to Greatist.Com!

BETTER BREAKFAST SNACKS

1. Pumpkin and Granola Parfait: This one’s perfect to try out as fall sets in. In your favorite small Tupperware container (with a reliable lid!), top plain Greek yogurt with canned pumpkin puree and a handful of granola, then sprinkle with cinnamon. The best part? Pumpkin is a bonafide superfood rich in beta carotene, which is essential for eye health.

2. Peanut Butter Banana Smoothie: Smoothies are a perfect on-the-go snack any time of day. Blend 1 frozen banana, 2 tablespoons natural peanut butter, 1 cup soy or almond milk (which keep longer out of the fridge than regular milk), and a few ice cubes. (Add a scoop of your favorite chocolate or vanilla protein for an extra protein boost.) If this is a morning snack, keep it in a tight-sealing container and throw it in a gym or work bag. For an afternoon boost, prep it the night before and freeze, remove in the morning, and it will be thawed and ready to enjoy after lunch.

3. Zapped Scrambled Eggs with Veggies: Yes, it’s possible to make really good scrambled eggs in the microwave. And it’s easy! Beat 2 eggs, throw in a microwave-safe container, add 1 handful of your favorite veggies (cherry tomatoes and spinach leaves work well), and a sprinkle of cheese. Zap the mixture for 30 seconds, stir, and cook another 30 seconds, or until eggs are solid. Throw a top on the container to eat later, or store the raw mixture in a fridge until ready to heat and eat.

4. Breakfast Burrito: Who doesn’t love a burrito? Breakfast burritos are a great, easy snack to keep on hand. Scramble 2 egg whites, ¼ cup black beans, 2 tablespoons salsa, and 2 tablespoons shredded cheese, and wrap in 1 small whole-wheat tortilla. Make a bunch, wrap in foil, and keep in the freezer for whenever the craving hits. Protein from the eggs and black beans keep you fuller longer, and the spicy salsa keeps things interesting. Try assembling and wrapping each half separately for more snack-friendly portions.

5. Healthy Morning Glory Muffins: An oat-based muffin packed with healthy carrots and zucchini, lightly sweetened with raisins and just a pinch of sugar makes a perfect breakfast or snack. Use a mini-muffin tin for smaller portions, and eliminate or cut back on the brown sugar or choose a healthier substitute to cut back on sugar.

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6. Fruit and Yogurt Parfait: One of the easiest, healthiest, and tastiest snacks (or breakfasts) out there is a classic fruit and yogurt parfait. The best part? It can really be made with any toppings you like. Try choosing fruits that are in season locally for the most flavorful options (try our stone fruit salad for summer, and opt for apples come fall).

7. Breakfast Quinoa Bites: Here’s a new way to enjoy quinoa — make mini quinoa breakfast quiches! In a medium bowl, combine 2 cups cooked quinoa, 2 eggs, 1 cup your favorite veggies (spinach or zucchini work well), 1 cup shredded cheese, and a sprinkle of salt and pepper. Portion into a lightly-greased mini muffin tin, and bake at 350 degrees for 15-20 minutes. These are easy to bring along and delicious to enjoy warm or cold.

8. Fruit and Yogurt Smoothie: Here’s a simple and delicious smoothie recipe for the morning rush. Blend 1 cup plain Greek yogurt with 1 cup frozen fruit (banana and berries work very well) with ½ cup liquid (milk, juice, coconut water — whatever you like). Freeze overnight and thaw throughout the day to enjoy in the afternoon, or blend up in the morning.

9. Leftovers n’ Eggs: Stuck with last night’s leftovers? Place a scoop of leftover roasted veggies, potatoes, or meat in a container, top with a cracked egg, and heat in the microwave until the egg white is cooked through, 30 to 45 seconds. (Or prep in the oven.) Feeling fancy? Sprinkle with some freshly grated parmesan cheese.

10. Egg Muffins: Finally, a muffin without all the carbs. Plus, these guys are simple to make. Beat 10 eggs, ¼ cup chopped onion, 3 handfuls of spinach, 1 shredded zucchini, ½ a bell pepper (chopped), 4 slices cooked bacon or ham, chopped, and a sprinkle of salt and pepper. Divide egg mixture evenly in a lightly-greased muffin tin, and bake for 20-25 minutes at 350 degrees. Zap it for a few seconds in the microwave before serving.

11. Fruity Breakfast Quinoa: Cooking quinoa in milk (cow, soy, or almond) and adding some sweet spices and fruit makes for a great substitute for classic hot breakfast cereals. Plus, it’s high in protein and essential amino acids like lysine, which is essential for tissue growth and repair. Simply cook quinoa according to package instructions, but substitute milk for water, and add some cinnamon or nutmeg instead of salt and pepper. Top with fresh berries and chopped roasted nuts.

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12. Waffle PBJ-Wich: Try this sweet take on a classic breakfast sandwich the next time eating on the go. Prepare 1 whole-grain toaster waffle and slice in half. Spread with 2 tablespoons nut butter and layer 2-3 sliced strawberries on top in place of the traditional jelly (to cut down on sugar).

13. Zucchini Bread Oatmeal: Take a classic baked loaf and make it into oatmeal with this recipe! Adding shredded zucchini to oatmeal is a great way to fit in an extra serving of veggies. Throw on a handful of toasted walnuts or pecans for some added crunch.

14. Quinoa Fruit Salad: Spice up a plain old fruit cup with a scoop of superfood quinoa. Toss the whole shebang around until the quinoa is evenly distributed through the fruit. Add a scoop of plain yogurt and a drizzle of honey for a little extra body.

15. Oatmeal Squares: Oatmeal is a great option for a hearty snack or breakfast, but what’s the best way to make it into a more convenient and portable snack?Bake it into squares!

16. Ricotta and Tomato Breakfast Sandwich: Here’s a healthier take on the classic breakfast sandwich: Take 2 slices of a hearty whole-grain bread (extra points for a fresh-baked variety). Spread each slice with 1 tablespoon ricotta cheese and sprinkle with kosher salt and fresh cracked pepper to taste. Add 1-2 hearty slices of fresh beefsteak tomato (blotted with paper towel to remove excess liquid) and enjoy.

17. Savory Oatmeal with an Egg: Try taking oatmeal to a whole new level bymaking it savory. Prepare as usual with milk or water, but add a pinch of salt and pepper instead of any cinnamon or sugar, and top with an over-easy or poached egg. Sprinkle with a little cheese for an extra yummy kick.

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18. Zucchini Muffins: Any way that fits a serving of veggies into a delicious baked good is a winner in my book. These zucchini and banana muffins with flaxseed fit three healthier options into one easy-to-tote package.

19. Peanut Butter Banana Oatmeal Breakfast Cookies: Cookies, for breakfast? Yes please! While Oreos or Chips Ahoy may not make a balanced breakfast, a homemade cookie made of banana, peanut butter, protein powder, and oats is a wholesome choice. Plus, you can pick and choose what you like to mix — go for almond butter and raisins in one batch, or peanut butter chocolate chip in another.

20. Egg and Cheese Cups: Fried eggs are great, but what about baking a whole egg with veggies and cheese and skipping the added oil? Try making a pan of these egg and cheese cups at the beginning of the week and bringing one along each day. (Pro Tip: If you use the individual silicone muffin molds, it makes the egg cups even more portable for on-the-go snacking.)

21. Homemade Instant Oatmeal: For anyone with a microwave or hot water at their disposal, these customized instant oatmeal packets are fantastic to have on hand. Instead of purchasing pre-made oatmeal packets, assemble your ownin ziplock baggies using whole rolled oats, cinnamon, and mix-ins like raisins and nuts.

22. Overnight Oats: This is the ultimate lazy-person breakfast. The night before, combine ½ cup milk, 1/3 cup rolled oats, ½ a banana (mashed), ¼ cup chopped nuts, and a sprinkle of cinnamon in sealed Tupperware container. By morning, you’ll have delicious cold overnight oats! These can also be heated in the microwave for 1-2 minutes if in the mood for something warm.

23. Frozen Nutty Banana: Say banan-YEAH to this healthy snack. Cut 1 firm (but ripe) banana in half and un-peal. Arrange on a small baking sheet or freezer-safe plate, and spread each half with 1 tablespoon almond butter evenly (on the sides not touching the plate). Here’s the fun part: Stick whatever toppings you like on top of the almond butter — our favorites are granola, chia seeds, or flax seeds and cinnamon. Insert a popsicle stick or skewer into the cut end of each half, and freeze until solid (at least 2-3 hours)

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24. Chocolate Banana Breakfast Quinoa: Here’s one healthy way to have chocolate for breakfast: a bowlful of quinoa makes for a protein-rich filling breakfast, and the banana even adds a serving of fruit.

25. Fruit Soup: There are just two ingredients in this tasty, cool snack: Cold fresh fruit, and cold milk. Chop 1 cup of fruit of your choosing (peaches, plums, berries, and mango are delicious!) and combine in a container with ½-1 cup milk of choice. Keep chilled until ready to enjoy.

26. Apple Surprise: This is a perfect pick for apple season, Cut 1 apple in half and remove the core (plus a bit of the extra flesh around the core). Drop 1 tablespoon nut butter between the two holes, and sprinkle in 1 tablespoon granola. Wrap up the whole apple in plastic wrap or foil to save for later, or enjoy as is bite-by-bite.

27. Egg White Sandwich: Who doesn’t love a classic egg sandwich? Try giving it an extra healthy twist. Microwave 2 egg whites along with 1 handful spinach and a sprinkle of salt for 30-45 seconds. Place in a whole wheat English muffin or sandwich thin with 1 slice of cheddar cheese (optional). Wrap in foil so the cheese melts evenly, and enjoy whenever the craving hits!

28. PBB&C: Say what? A PBB&C is a great twist on the classic PB&J — peanut butter, banana, and chia. Try adding this superfood twist to the classic PB sandwich with ½ a banana (sliced) and a sprinkle of chia, which is packed with vitamins and minerals (like six times more calcium than milk!).

29. Berries and Oats Microwave Muffin: Muffins from the microwave? Yep,it’s possible! Add 1/4 cup quick oats, 1 egg, a handful of berries, and a sprinkling of brown sugar to a mug and mix until evenly combined. Microwave on high for 1 minute, remove to take a look, and keep cooking for 30 seconds at a time until the muffin looks firm.

30. Strawberry Banana Quinoa Muffins: By this point, I think the Greatist team believes quinoa makes anything better. So, muffins? It’s a no brainer. Try these strawberry quinoa muffins for an easily-packed snack or breakfast (or after lunch treat). Fruit + Quinoa + Oven = DELICIOUS. 

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Quinoa With Mushrooms, Kale, and Sweet Potatoes

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Serves 4| Hands-On Time: 15m| Total Time: 30m

Directions

  1. Place the quinoa and 2 cups water in a small saucepan and bring to a boil. Reduce heat and simmer, covered, until water is absorbed, 12 to 15 minutes.
  2. Meanwhile, heat the oil in a large pot over medium heat.
  3. Add the sweet potatoes and mushrooms and cook, tossing occasionally, until golden and beginning to soften, 5 to 6 minutes.
  4. Stir in the garlic and cook for 1 minute.
  5. Add the kale, wine, ¾ teaspoon salt, and ¼ teaspoon pepper. Cook, tossing often, until the vegetables are tender, 10 to 12 minutes.
  6. Serve the vegetables over the quinoa and sprinkle with the Parmesan.

Nutrition Facts:

Nutritional Information

  • Per Serving
  • Calories 361
  • Fat 12g
  • Sat Fat 2g
  • Cholesterol 5mg
  • Sodium 560mg
  • Protein 13g
  • Carbohydrate 51g
  • Fiber 6g

Credit for this amazing recipe to:

http://www.realsimple.com/food-recipes/browse-all-recipes/quinoa-mushrooms-kale-sweet-potatoes-recipe-00000000019649/index.html

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Low cal cupcakes

Having one of the biggest sweet tooth’s ever, I cannot completely cut out chocolate and baked goods out my diet. Finding other things to substitute gets annoying, but I recently found  this huge list of insanely low calorie and fat cupcakes. I’ve posted my top favorites below, but click on the link at the bottom to find the rest of the list! Credit to Daily Spark for this article.

Banana Chocolate Cupcakes

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This Banana Chocolate Cupcake recipe makes 24 regular-sized cupcakes which is perfect for a large gathering or birthday party. The batter is a snap to make because you just stir the wet ingredients together in one bowl and the dry ingredients together in another bowl. Mix the two and you are done. The batter is quite thin so use an ice cream scoop or small ladle to fill the muffin cups. Now while the recipe calls for cocoa powder, it doesn’t specify which kind, which means you can use either regular unsweetened or Dutch-processed. As always, keep in mind that the type and brand of cocoa powder you use will determine the flavor of the cupcakes, so use the best you can afford. The other ingredient in this batter to take note of, is that the fat is in liquid form (canola or corn oil). The reason I bring this up is because oil makes for a moist and tender cupcake that stores very well, with the added advantage that they can be refrigerated and still stay soft.

Minutes to Prepare: 15
Minutes to Cook: 20
Number of Servings: 25

Ingredients

 

1 cup (200 grams) granulated white sugar

1 cup (130 grams) all-purpose flour

1/2 cup (45 grams) cocoa powder

3/4 teaspoons baking powder

3/4 teaspoons baking soda

1/4 teaspoon salt

1 large egg

1/2 cup mashed ripe bananas (about 1 medium sized banana)

1/2 cup (120 ml) warm water

1/4 cup (60 ml) milk

1/4 cup (60 ml) canola or corn oil

3/4 teaspoons pure vanilla extract

Directions: 

Preheat oven to 350 degrees F (180 degrees C) and place rack in the center of the oven. Line 24 regular-sized muffin cups with paper liners or spray each cup with a non stick vegetable spray.

In a large bowl whisk together the sugar, flour, cocoa powder, baking powder, baking soda, and salt.

In another large bowl, whisk together the eggs, mashed bananas, water, milk, oil, and vanilla extract. Add the wet ingredients to the dry ingredients and stir, or whisk, until combined. Pour or scoop the batter into the muffin cups, about 3/4 full, and bake for about 20 minutes or until a toothpick inserted in the center of a cupcake comes out clean.

Remove from oven and let cool on a wire rack. Frost with the Ganache.

Caramel Pumpkin Pudding Cupcakes
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Minutes to Prepare: 5
Minutes to Cook: 15
Number of Servings: 12

Ingredients

For cupcakes:
2 cups moist-style yellow cake mix
1 cup canned pure pumpkin
1/3 cup egg substitute
1/3 cup water
2 T. low calorie maple syrup
2 tsp. cinnamon
2 tsp. sugar
1/8 tsp. salt

For topping:
2 T. fat free caramel apple dip

Directions:
Preheat oven to 350 degrees F.
Combine all cupcake ingredients in a large mixing bowl. Whip with a fork or whisk about 2 minutes until well blended.
Line a 12-cup muffin pan with paper liners and/or spray with nonstick cooking spray. Evenly distribute batter between the 12 cups.
Bake for about 12 minutes, until cupcakes are puffed up but still appear a little gooey on top. Remove from oven and let cool.
When cupcakes are cool enough to handle, arrange them so that they touch each other. (This makes the next step easier!)
Heat caramel dip in the microwave for about 10 seconds to soften. Drizzle caramel evenly over cupcakes.
Enjoy!
Number of Servings: 12
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Complex Carb with Lean Protein Options

Complex Carb with Lean Protein Options

Here are some quick, healthy snack options. All of them are smart choices, being complex carbs that are also high in lean protein! Give them a try!
Thanks to this blog for the link:
http://backonpointe.tumblr.com/post/24896230202/healthyandvibrant-yum-yum-yum-a-little

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No more simple salads

No more simple salads

Being a vegetarian, salads are a staple in my diet. Sometimes, however, I get bored and tired of eating them, so I need to change it up. Here is a list of creative, healthy foods you can top your salads with when you’re looking to change it up! Inspiration for this post came from Prevention.

Click on the link below for more put-together salad creations.

Get creative!

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Strawberries

Sundried tomatoes

Roasted red peppers

Banana peppers

Corn

Raspberries

Dried Cranberries

Poppy seeds

Chickpeas

Hard boiled eggs

Cashews

Avacado

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Red grapes

Mandarin oranges

Pomegranate seeds

Scallions

Shrimp

Grilled chicken breast

Tuna

Tofu

Veggie beef/chicken strips

Water chestnuts

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Here is the rest of the article: http://www.prevention.com/print/27336

 

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