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Apple Cinnamon Protein Pancakes

26 Jul

A different twist on your boring bowl of oatmeal in the morning. These pancakes are not only healthy but easy to make and with 18 grams protein, they keep hunger at bay until lunch.

 

Serves 1

Ingredients

1/2 cup old fashioned oats

1 container natural unsweetened applesauce (with a toddler we have these on hand but it’s a little less than 1/2 a cup if using a applesauce in the jar.)

1/2 tsp ground cinnamon

1/4 cup low fat cottage cheese or 1 scoop protein powder

1 whole egg (or 2 egg whites)

 

Directions

1) Combine all the ingredients in a blender until you have a smooth consistency. Spoon onto a hot skillet or griddle.  I sprayed mine with a bit of cooking spray.

2) Cook 2 minutes or until edges firm up then flip and cook another 2 minutes. 

 

Note: I find that four smallish size pancakes come out the best. Larger ones burn before the inside cooks through. 

Enjoy with a bit of maple syrup, agave nectar, yogurt or whatever your heart desires on top!

 

And for the calorie conscious:

Cals: 318

Protein: 18g

Fiber: 6g

Fat: 8g

 

*This recipe is toddler approved!

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Healthy Summer Treat: Yogurt Pops

18 Jun

After seeing yogurt pops popping up all over pinterest the past few months I have been dying to make them. They are definitely a healthier alternative to your typical summer ice cream or frozen yogurt and the protein in Greek yogurt will keep you satisfied longer.

 

Ingredients

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Directions

1) Add the Greek Yogurt and banana to a blender and blend until there are no longer chunks of banana. Pour the mixture into popsicle molds.

2) Next add fresh strawberries to the blender and do a quick pulsate. I added a bit of fresh squeezed lemon for a brighter/fresher flavor. Add the blended strawberries to the popsicle molds and use a spoon (I used a butter knife due to the size of the molds) to swirl.

3) Drop in blueberries and then freeze for at least 4 hours.

 

Get creative use different fruits and flavored yogurts, try sweetening with honey or agave instead of banana. Have fun!

 

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My Go to Meal

20 Mar

Growing up my mom used to make “nachos” by putting tortilla chips on a plate, pouring salsa over the them, sprinkling cheese on top, and microwaving them for about a minute. My friends and I would eat them at sleepovers and occasionally I still make a small plate as a snack.

Inspired by this childhood favorite I decided to make a healthier bulked up version that could serve as a meal. The nachos I came up with are very easy to make and take no time at all to prepare. I usually make them on a day I have a class because it literally is no fuss.

 

 

Ingredients

  • 1 Can Low Sodium Beans (I like black or kidney)
  • Cumin
  • Garlic Powder
  • Chili Powder
  • Greens (I usually use kale or spinach)
  • Tortilla Chips (again your preference)
  • Cheese
  • Salsa

Optional

  • Chopped Onions
  • Sliced Black Olives
  • Chopped Tomato
  • Sliced Chili Peppers
  • Corn

 

Directions:

1) Preheat oven to 350 degrees (or use the broiler). Next add a thin layer of chips to your baking sheet.

2) Wash your greens and chop into bite size pieces. If you’re like me you will just rip them with your hands because who has time to chop. Next you want to put them in a microwave safe dish and cook for 1 minute.

I do this for 2 reasons. Reason 1: Kale is a bit tough in it’s raw state so I like to soften it up. Reason 2: (If using spinach) Your body absorbs more iron from cooked spinach than it does from raw spinach. You check that out here. Reason 3: Easier for my toddler to eat.

3) Open your can of beans, drain and rinse thoroughly. Add spices to taste (cumin, garlic powder, chili powder). Then pour evenly over your chips.

4) Add your salsa. When I use jar salsa I add chopped tomatoes to the nachos.

5) Layer on the rest of your toppings and bake for 5 minutes. If using the broiler really watch it because I tend to burn them.

And there you have it an easy meal that will keep you satisfied. You’ve got protein from the beans and cheese. Calcium from the cheese and greens not to mention your vitamin A & C and healthy fats from the olives!

 

It looks like a lot of steps but you’re really just throwing everything on the pan.

Enjoy!

Crazy About Stir Fry

24 Feb

Recently I have been obsessed with making stir fry. They are fast when you don’t have a lot of time to cook, you can get in A LOT of veggies, and they are very filling.

Two recent eats have been fried rice I made for lunch using leftover brown rice from dinner the night before and a veggie stir fry I made for my parents who want to limit their meat intake.

This rice is super easy to make. I just toasted the rice in a wok for 2 minutes with a bit of sesame oil and then I pushed the rice to one side of the pan, cracked an egg on the opposite side and scrambled it. Less mess to clean up by using the same pan! Next add the veggies (leftover as well) + soy sauce + ginger + garlic and cook until it’s hot.

Fried Rice

  • Leftover Brown Rice
  • 1 Egg for protein
  • Frozen Mixed Veggies
  • Soy Sauce (reduced sodium)
  • Minced Garlic
  • Ground Ginger

 

 

Veggie Stir Fry

  • Shiritaki Tofu Noodles
  • Frozen Edamame for protein
  • Frozen Stir Fry Veggies
  • Soy Sauce
  • Minced Garlic
  • Ground Ginger
  • Brown Sugar

 

The veggie stir fry is easy to make as well and everyone loved it including the little guy. I steamed the veggies for a couple minutes to get them a bit softer for my little man to eat. While they were steaming I prepared the noodles per package direction.

The shiritaki noodles are amazing. I found them in the produce section of my grocery store. They are made out of tofu have no carbs, a whole pack is only 40 calories, and they taste just like noodles. The only thing is before you cook them they smell AWFUL. They come packed in liquid and the liquid smells like fish guts. Be sure to rinse them very well before hand and boil for the suggested 2 minutes. 

Once the veggies have softened a bit and the noodles are done I threw it all in my wok and tossed it around for a bit with the sauce I made using garlic, ginger, soy sauce, and a teeny bit of brown sugar.

Quick and easy meals. Healthy, a good way to get in your veggies and protein without meat!

It’s Peanut Butter (Hold) The Jelly Time

9 Feb

This post is dedicated to the yummiest breakfast that has graced my lips in awhile.

I’ve never been a big fan of breakfast. I’m one of those people who NEVER ate it. Seriously, the first time I really ate breakfast was when I was pregnant. There’s just something about food in the morning that makes my stomach turn. My body is kind of trained now to eat a filling breakfast but on those days when I’m stressed, tired, or really can’t stomach anything I try to down a smoothie.

Slurping through a crazy straw or in a silly cup > eating from a bowl

The idea for this smoothie came to me while browsing pinterest. I stumbled upon smoothies of banana with peanut butter and chocolate, banana oatmeal almond, banana honey almond etc etc. I took note and then got busy in the kitchen.

 

Peanut Butter and Banana Almond Flax Smoothie

1 Medium Banana (frozen will make for a thicker creamier smoothie)

2/3 cup reduced fat milk for more protein. (sub almond milk)

1 tbsp organic unsalted peanut butter

1 tbsp ground flax (Omegas and fiber…for that gotta go feeling)

1/2 tsp almond extract

3 ice cubes

Chopped Almonds for garnish/crunch (I chopped them in my ninja)

 

Off to joy a day of no class with my little one!

Your Thoughts: Do you always eat breakfast?

Down With the Sickness

28 Jan

Pretty much everyone in this house is miserable in sick.

It started with Little Man and as I’ve always said kids are like little plague spreaders. They’ll ALWAYS take you down with them.

I have some tried and true methods that usually work for me like peppermint tea, with raw honey, Echinacea, lemon, and a hint of whiskey. I also chug down water with raw unfiltered apple cider vinegar. This usually works like a charm…except now.

No matter how much ACV and tea I chugged down it couldn’t fight off this bad boy. I ended up caving and going to see the doctor. My throat is killing me and my tonsils are swollen, only I don’t have strep. The doctor prescribed me meds anyway because of the tonsils. Also the Little Man has a double ear infection.

To top everything off school started again. Sitting through Chem II and Bio when you feel like death is just torture. I don’t know how I’m going to study for my Chem quiz.

Even being sickly I managed to bang out a recipe. Not soo much a recipe as I can’t get down most food. I’ve lost 4 pounds possibly a bright side???

 

Anyway here goes the soup recipe

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Super Simple Minestrone Soup

4 cups vegetable broth ( I used organic low sodium)

1 can diced tomatoes ( I used zesty chile flavor)

2 large carrots chopped

1/2 cup chopped onion

1 can dark red kidney beans

1/2 package fresh spinach

2.5 cups cooked pasta (I used veggie rotoni)

1/2 tsp ground sage

1 tsp ground thyme

3 bay leaves

1/2 tsp oregano

 

Directions

1) In a soup pot pour in your vegetable broth, diced tomatoes, and kidney beans and simmer on medium heat.

2) Add in your chopped carrots, onions, and whatever other veggie you have on hand but leave out spinach.

3) Add in your cooked pasta. This pasta already cooked and leftover from another recipe so I used it. You could cook your pasta ahead of time or while the veggies are getting soft in your soup.

4) Add in all your seasonings and simmer for 45 minutes (mostly so the carrots aren’t super hard).

5) Add in your spinach (or kale) now because it only takes a minute for that to wilt.

6) Eat and enjoy!

Broccoli Rabe

15 Jan

Broccoli rabe is a member of the cabbage family and is rich in vitamins A & C, vitamin B (folate), potassium, fiber, and calcium (Whole Living).

This power veggie is said to be antioxidant rich and help protect against certain cancers, heart disease, and birth defects.

It’s not something I’ve ever picked up in the store myself but I was gifted one bunch and I’m always up for a cooking challenge.

This veggie is known to be bitter which is the main reason I ended up with it. My mom’s friend couldn’t get rid of the bitter taste so she sent over the remaining bunch. After some consulting with my BFF Google, I discovered the key for a less bitter dish is to BOIL before sautéing.

 

What You’ll Need:

Olive Oil

1 Bunch Broccoli Rabe

Sea Salt

Pepper

Crushed Red Pepper

Garlic

 

 

Bring a pot of salted water to boiling and add broccoli rabe.

Cook for 4 minutes then add to ice bath to stop cooking. (Or you can just throw a few ice cubes in the colander and run water over it like me haha) Drain well.

Add a tablespoon of olive oil to a pan and your garlic. Cook for about a minute then add your broccoli rabe and season to taste. I used red pepper flakes and freshly ground pepper.

Now serve!!!

I ate mine with a bowl of quinoa mixed with kidney beans and fire roasted garlic tomatoes. Delicious and filling!

Happy Sunday!

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