Eat, Move, and Be Healthy: New Snack and Dinner Ideas!! Plus some good reads!

It has been forever since I have blogged! Life is crazy and unfortunately blogging isn't the top of my priority list :) I have compiled a list of things I want to share over the past month, so here it goes.

I will first start with snacks, because let's be real here, without snacking life would be boring!

Quick protein/fiber blueberry muffin:

I found this recipe from here and decided to try it out. I liked the idea that it had protein from the egg whites and plenty of fiber (from the pumpkin & coconut flour) to tie me over until dinner. For some reason, from 2pm-dinner time I sometimes crave a lot of foods and am not necessarily hungry? Weird I know, so I always look for snacks that will keep me satisfied.

In a microwavable bowl (preferably glass), spray some cooking oil and mix the following ingredients:

3 egg whites

1/2 C. pumpkin puree

2 tbs. Coconut flour

1 tsp. cinnamon

Pinch of nutmeg

Pinch of baking powder.

Then I stirred in a handful of blue berries in and put it in the microwave for 5 minutes.

Top with agave nectar or syrup (or whatever you feel like)

It kind of has a texture of a thick pancake, and is very filling. I topped mine with SF syrup.

I figured it had about 160 calories, about 10 grams of fiber, and 10 grams of protein! YUM!

DETOX ELIXER

So I found this recipe, and I'm not sure where? I forgot, I am constantly looking up new recipes so I apologize. It is definitely a "green drink", but a sweeter one. I liked the consistency and taste!

4 servings

2cups spinach

2 stalks celery

1/2 cup cilantro (helps detox your body of mercury & heavy metals)

1 T. Chorella or green drink (helps detox your body of heavy metals)

I inch ginger

2 peeled cucumbers

Handful of baby carrots (or 2 big ones)

1/2 apple

4 frozen strawberries (for sweetness)

1 stalk kale

Throw into a blender & drink daily. It is a great addition to breakfast or part of a snack! It is feeling. The advantage of drinking veggies & fruit in a smoothie, is that it is easier for your body to break down, so more nutrition for you!! Oh by the way, you don't taste the cilantro!

Per serving, about 45 calories

Talking Rain, Sparking Water

I found these drinks @ costco! I love sparkling water/mineral water! Sometimes I get very sick of drinking plain old water. These have no sodium, sweeteners, or calories. They have berry, tangerine, lemon-lime, and natural flavor. It is yummy to add a crystal light packet to them to (the natural ones of course with real sugar), to help kick up the sweetness, especially with the natural one.

Cinnamon Apple Steel Cut Oats

I found this yummy recipe from here, I love steel cut oats (much more filling and I love the texture), but I hate cooking them in the morning when I'm starving because they take forever! :) So this recipe cooks a single serving overnight. The apples are soft and delicious.

ingredients

1/4 c (40 g) steel cut oatmeal, uncooked

1 cup (8 oz) liquid (i used 1/2 cup coconut milk & 1/2 cup water)

1/2 a medium apple, grated or chopped

1 TB brown sugar or stevia

1 tsp ground cinnamon

1/2 tsp vanilla extract

pinch of salt

optional topping/mix in ideas for the morning: chopped nuts, raisins, vanilla protein powder, additional milk, ground flax..

directions

create a foil ring with aluminum foil that the base of the serving bowl can sit on.

spray an oven-safe bowl with cooking spray.

combine all ingredients (except morning toppings) and pour into bowl.

set bowl on top of foil ring and fill slow cooker with water up to the middle of the bowl

cover with lid.

cook on low for 8 hours.

top with optional toppings/mix ins and enjoy!

I LOVE THE FACT THAT IT IS READY FOR YOU THE SECOND YOU WAKE UP!

While we are talking about breakfast, I found an amazing "milk substitute" at the Sunflower Market the other day! Since I cannot have dairy anymore. (This has been EXTREMELY hard for me, because I love yogurt, ice cream, butter in cookies, etc). My stomach has developed a strong intolerance over the years! It started with cottage cheese and plain milk. Now when I eat dairy, I have a price to pay. Too much info I know, but it sure tears up my stomach! I haven't had dairy for a few weeks now, and I sure do feel a thousand times better, except for the strong cravings for ice cream :)

Anyway, back to the topic. I picked up the FLAX MILK. I was iffy at first, but when I tried it, it was DELICIOUS. I think it is better then any other milk substitute! I have tried the vanilla & normal one.

My PA told me that I needed to intake more Omega-3's as well to boost up my HDL level of cholesterol. This is a perfect way! It has 1200 mg per 1 cup.

Now on to the best part of all the snacks!!

Peanut Butter Blondie Bars with Chocolate Chips

I found these out of a "healthy desserts" recipe book, and I forgot which one it was. I am all about decadent, sugar-laden desserts, because lets be honest "healthy desserts" aren't always tasty. I tried these vegan chocolate chip cookies the other day. YUCK! Tasted like cardboard. I liked this recipe because it doesn't use butter, but instead PB. There is also oats & whole wheat flour. They were yummy! My husband said they were amazing warm with vanilla ice cream.

Serves 12:

Cooking spray

1 cup all-natural chunky PB (I used creamy)

3 cage-free, no hormones eggs

3/4 cup brown sugar

1/4 cup milk of choice

2 tsps pure vanilla extract

1 tsp aluminum-free baking powder

1 cup wheat germ (I used oats, didn't have any germ @ the time)

1/2 cup whole-wheat flour

3/4 cup chocolate chips (preferably dark)

Preheat oven to 350 degrees. Coat an 8x8 inch square glass dish with spray. In a medium size bowl, combine the PB, eggs, sugar, milk & vanilla until smooth. Add the baking powder and blend well. Mix in the wheat germ and flour. Stir in the chips.

Scrape the batter into the dish and bake for 25 minutes or until knife comes out clean. (Make sure to leave a little batter for licking, because it was sure good!). Let the bars cool for at least 15 minutes. Cut into 12 squares and enjoy!

Now on to dinner ideas. I have 3 recipes to share with you. Mexicali burritos, salsa chicken burritos, & healthy "creamless" of broccoli soup.

MEXICALI BURRITOS

Ok the picture doesn't do justice. It looks like a big glob of ingredients, but I promise it is delicious! and very healthy for you! It is actually technically Vegan. I have been trying to incorporate a "plant based diet" into my life. Don't get me wrong, I love chicken, turkey & fish, but I am just trying to eat it in moderation. I have read many wonderful books that I am going to share with you that have helped me make this decision. There are so many health benefits to do so!

1 15oz can oil-free refried pinto beans (We have been buying organic ones that are sold in a box)
2 cups of corn kernels
1 cup of salsa
1 small onion, chopped
1/2 cup vegetable broth or water
1 teaspoon chili powder
1/3 teaspoon ground cumin
1/3 teaspoon turmeric
1/8 teaspoon cayenne pepper

1/2 cup nutritional yeast (optional, it gives it more of a cheesy flavor)
4 larger or 8 smaller whole grain tortillas (make sure to read labels. Most have OIL and added sugars)
1 cup shredded lettuce or kale
Guacamole (optional)

In a large bowl, mash the beans, corn and salsa with a potato masher. In a large saucepan over medium heat, saute' the onion in the vegetable broth for 5 minutes.
Add the chili powder, cumin, turmeric and cayenne and saute' for 1 additional minute.
Add the bean mixture and cook, stirring until heated and smooth, about 5 minutes.
Heat tortillas on the stove, flipping every few seconds till warm.
Spoon the mixture onto half of the tortilla and top with lettuce.

Like I said, the nutritional yeast adds a "cheesy" flavor and it also thickens it up a bit. Vegans/vegetarians eat a lot of this to get the cheesy flavor and to supplement there diet with b vitamins that they don't get from meat.

Nutritional Yeast is very rich in B vitamins, including B12, which is what gives it that yellow color. One serving of nutritional yeast, about ½-1 Tbsp, provides the full amount of B12 needed for an adult in day, not bad. It is a great source of 18 amino acids, protein, folic acid, biotin and other vitamins. It is also rich in 15 minerals including iron, magnesium, phorphorus, zinc, and chromium, and selenium. It is one of the few non-animal sources of B-12, is rich in folic acid and many other nutrients and amino acids.

Another great burrito recipe is SUPER easy. All you need to do is remember to throw it in the crockpot in the morning.

Place frozen chicken in a large crockpot and cover with a jar of salsa. Let cook on low 6-8 hours. Shred chicken and mix all together. Place on burritos, salads, tostadas, tacos, etc. The possibilities are endless! You may add beans as well to add an additional protein/fiber source!

SALSA CROCKPOT CHICKEN

CREAM OF BROCCOLI DELUXE

I loved this soup! I was a little worried it wouldn't turn out good because you used pureed cashews instead of cream to make it creamy! It was DELICIOUS, and my husband loved it. He couldn't tell the difference between the original creamy soup! Since I can't have cream, this was a perfect alternative! And another bonus, it is part of a "plant based diet"

SERVES 6:

-6 cups vegetable stock

-1 rounded cup of raw cashews

-I medium onion, finely chopped

-1 celery stock, finely chopped

1 large carrot, chopped

1 garlic clove, minced

1/2 large red bell pepper, chopped

2 medium unpeeled potatoes, cubed

1 large head broccoli, including stem, chopped (about 4 cups)

2 teaspoons dried thyme

1 teaspoon sea salt

1/2 tsp. black pepper.

1. Puree 1 cup of stock with the cashews in a blender until smooth. Set aside.

2. In a large pot, cook the onion, celery, and carrot over medium heat in 1 cup of vegetable stock for 5 minutes (stock is a great alternative to oil when sautéing or cooking things). Add the garlic, bell pepper, and potatoes and cook for 2 more minutes. Add the remaining 4 cups of stock, broccoli, thyme, salt & black pepper & bring to boil over high heat. Cover and simmer until the broccoli and potatoes are soft, about 10 minutes.

3. Add the cashew mix to the soup and stir until mixed. Remove the pot from the heat & puree about 1/2 the soup, in small batches, until smooth. Return pureed soup to the pot and reheat, stirring well. Serve!

I got this recipe from the book, FORKS OVER KNIVES. I loved this book!! They believe that eating a plant based book could save your life! They tell you why taking out meat and dairy will help you live a healthy and happy lifestyle. There is also a movie about it as well. Take a look at it.

They also say that food can be our medicine!