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Tag Archives: healthy meals

Healthy Deviled Eggs

5 Nov

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Another delicious game day recipe!

We all love those fluffy, creamy deviled eggs. But they are anything but healthy for you. Filled with full fat mayonaise and all of those egg yolks. Thoughts of your pants getting tighter by the egg full…

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But now, you can fully enjoy that same delicious deviled egg taste, in a healthy way :)

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Healthy Deviled Eggs

– 12 Eggs, hard boiled
– 1/4 cup Low Fat Cream Cheese
– 1/2 cup Greek Yogurt
– 1 teaspoon Dijon Mustard
– 1/4 teaspoon Sea Salt
– 1/4 teaspoon Paprika
Directions: After hard boiled eggs have cooled, slice in half lengthwise and scoop out the yellow yolks into a bowl. Discard half of the yolks and place the remaining ones in a high speed blender or food processor. Add in all other ingredients. Blend until smooth. Scoop back into empty egg whites. Sprinkle with paprika. Store in refrigerator until serving.

Egg Benefits
1) Rich in the proteins lutein and zeaxanthin, which aid in eye health
2) Aids in cardiovascular health
3) Rich in Choline, a B vitamin that is thought of as brain food” as it aids in neurological function and development
4) Prevents breast cancer
5) Leads to healthy skin, hair and nails- being high in sulfur
6) Contains 6 grams of protein and all the amino acids needed to build protein

Greek Yogurt
1) Help fight tummy fat
2) Contains good-for-you bacteria
3) Loaded with vitamins such as potassium, phosphorous, riboflavin, iodine, zinc, B12 and B5
4) Great recovery after workouts: high source of protein
5) High in calcium
6) Prevents high blood pressure
7) Fights off colds and flus: healthy bacteria fights off the bad and boosts the immune system
8) Protects your teeth: lactic acid in yogurt protects your gums
9) High in protein, about 18-24 grams per serving

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Quest Bar Pumkin Cinnamon Roll Dessert Ravioli

27 Oct

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I was never a huge fan of store bought protein bars, as most have way too many ingredients I can’t even pronounce, and are full of sugar. Not to mention, barely have any protein compared to what you could get by eating real food! But then Quest Nutrition came along..and provided me amazingly clean, healthy, high in protein bars. And the flavors..they taste exactly what they claim to taste like unlike other bars! Cinnamon Roll, Cookie Dough, Coconut Cashew, Chocolate Brownie, Peanut Butter and Jelly, Banana Nut Muffin, Strawberry Cheesecake..just to list a few :) (PS, havent tried quest bars?? You can order a sample box and use my promo code for a discount! “FFF1”)

Well I decided to make another recipe using these delicious bars for fun! I love taking something and recreating it..especially when its a yummy tasty something like a quest bar!

And of course.. Pumpkin came to my mind.

These are high in protein without even trying with the “ravioli” part being made of a high protein Quest bar! These are the perfect snack when I get those midday sweet cravings..or night time cravings too :) Check out the recipe below!

Pumpkin Cinnamon Roll Dessert Ravioli
Makes 2 raviolis
-1 Cinnamon Roll Quest Bar
-1/2 cup Pumpkin Puree
-3 tablespoons Vanilla Casein
-1/2 teaspoon Vanilla Extract
-1 tablespoon Honey
-1/2 teaspoon pumpkin pie spice
-Dash of Sea Salt
Directions: Combine all ingredients in small bowl except for Quest Bar. Roll bar out as thin as you can (warming up for 5 seconds in microwave may help). Cut the bar into quarters. Spoon mixture onto one of the bar pieces, place another quarter of the bar on top. Pinch sides of bar together to form a “ravioli” shape. Repeat with other two pieces of bar. Recipe makes two ravioli’s. Enjoy at room temperature or freeze for about 20 minutes for a frozen treat.

 

Pumpkin Benefits:
1) High in Vitamin aid which aids in eyesight
2) High in fiber to keep you satisfied
3) Rich in Beta Carotene with plays a role in cancer prevention and benefit your skin
4) More potassium than a banana (great post workout food!)
5) Rich in Vitamin C to keep you fit and healthy

Raw Honey Benefits
1) Alkaline-forming food that contains natural vitamins, enzymes, and powerful antioxidants
2)Anti-viral, anti-bacterial, and anti-fingal properties
3)Promotes body and digestive health
4)Strengthens immune system
5)Eliminates allergies
6)Excellent remedy for skin wounds and infections
7)Stabilizes blood pressure
8)Relieves pain
9)Calm nerves

Butternut Squash Noodle Autumn Soup with Swiss Chard and Butter Beans

16 Oct

Who loves pasta?! Sadly, it’s one of those things that everyone feels they need to give up when embarking on the healthy lifestyle.

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But not anymore. Thanks to Ali, a fellow blogger and the founder of Inspiralized.com, you can now have noodles…the healthy way! After contacting me telling me all about her blog and the art of the spiralizer, I was so intrigued that I wanted to give her the spotlight here for a day :)

Ali has made a whole blog dedicated to food made with the spiralizer. If you haven’t heard of a spiralizer, you may have heard of zucchini pasta. Basically, the spiralizer makes noodles out of vegetables. This is such a creative, fun and HEALTHY way to cook.

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No longer do you need to fear noodles!!

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I told Ali I was a huge fan of pumpkin and squashes, so she made this delectable recipe. I got hungry just looking at the photographs!

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The recipe will be below, but head on over to Inspiralized.com to check out Ali if you would like to see if the spiralizer is something you would be interested in!

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Butternut Squash Noodle Autumn Soup with Swiss Chard and Butter Beans
Servings: 2
Time to Prepare: 15
Time to Cook: 30 minutes
Ingredients
(1) 3″ long peeled chunk of butternut squash, spiralized (a julienne peeler can also be used- full guide on spiralizing a butternut squash here: http://www.inspiralized.com/2013/10/09/how-to-spiralize-a-butternut-squash/)
2 tbsp olive oil
1 tbsp minced garlic
1/4 tsp red pepper flakes
1/2 cup diced celery
1/2 cup diced red onion
1/2 cup diced carrots
salt and pepper to taste
1 tsp dried oregano
1 tsp dried thyme (or about 2 fresh sprigs)
1/2 tsp dried parsley
1/2 cup butter beans
8 leaves of swiss chard
4 cups low-sodium vegetable broth
1 tbsp grated Parmesan cheese to garnish
Directions
Place a large saucepan over medium heat. Add in the olive oil. Once the oil heats, add in the garlic and cook for 1 minute. Then, add in the red pepper flakes, celery, red onion, and carrots. Season with salt, pepper, oregano, thyme, and parsley. Let cook for about 5 minutes or until carrots begin to soften.
Add in the vegetable broth and raise heat to bring to a boil. Once the soup reaches a boil, add in the butternut squash noodles and reduce heat to simmer. Simmer for 10 minutes and then add in the butter beans and swiss chard. Cook for another 2 minutes or until squash noodles are softened and swiss chard has wilted.
Plate the soup into bowls and garnish with Parmesan cheese.

Sweetpotato Pumpkin Nut Muffins [GF, DF, V]

11 Oct

By this time you know I love pumpkin.

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But now thanks to Recipe Redux putting on this Sweetpotato Contest, I have rediscovered my love of them as well. Simply baked in the oven, cooked in a savory meal, or used in dessert, these sweetpotatoes provide such a delicious flavor and also a very moist texture :)

Recap for anyone who has missed my last couple posts and is confused as to why I’m spelling sweetpotatoes without a space:  What I used here in this recipe is not just your typical sweet potato. No, these are California sweetpotatoes! What’s unique about California sweetpotatoes is that they are grown in soft sand and are hand sorted during harvest to minimize scarring and scratching. The result is a visually, higher quality sweetpotato. California sweetpotatoes are a “nutrition bang for the calorie buck” with 4 grams of fiber, 2 grams of protein, a good source of vitamin C and more than a day’s worth of vitamin A, all for 105 calories per serving. Plus, they are available year-round.

Now that we’re all caught up, let’s talk about these muffins. Can you say scrumptious? The flavors of sweetpotato, pumpkin, and almonds all in one mini muffin. What a great way to kick off the Fall season! I love this time of year, because guess what?! Pumpkin and squashes are everywhere! I can now post many pumpkin and squash recipes without seeming completely insane :)

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I made these muffins for all of my friends the other night, and didn’t know what to expect. But they loved them! I’m not a big baker when it comes to cakes and muffins, so I didn’t know if I would come out with the right ratio of everything, but thankfully I did and these muffins were a great success. And they’re gluten free, dairy free, and vegetarian friendly! So dive on in to this tasty recipe.

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Want a little taste of Fall? Or a small bite of heaven? Try this recipe with your very own sweetpotatoes today!

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Sweetpotato Pumpkin Nut Muffins
Makes 18 mini muffins

–    1 cup oats
–    1/4 cup California sweet potato, mashed
–    1/4 cup pumpkin puree
–    1/4 cup applesauce
–    3T egg white
–    6 dates
–    3T agave
–    1T coconut oil
–    1 tsp vanilla
–    1 tsp cinnamon
–    1/2 tsp ginger
–    1 tsp baking powder
–    1/4 tsp butter and almond extract
–    1/4 tsp sea salt
–    Optional: 1/4 cup crushed nuts or mini chocolate chips

Directions: Preheat oven to 350 degrees Farhenheit. Combine oats and dates in food processor and blend until it forms a crumbly mixture. Add in all other dry ingredients and blend until well incorporated. In small bowl, mix together all wet ingredients. Pour wet into dry, and blend until mixed well. Stir in almonds or chocolate chips if desired. Spray mini muffin liners with nonstick spray. Spoon about 1 tablespoon of batter into each mold. Top with extra crushed almonds or chocolate chips if desired. Bake in oven for 10-12 minutes, or until done. For an extra moist muffins, take out before toothpick comes out clean (for me, about 8-10 minutes). Enjoy.

Sweetpotato Benefits
1) High in vitamin B6
2) Good source of vitamin C
3) Contain vitamin D
4) Contain iron
5) Good source of magnesium
6) High in fiber
7) Rich in vitamin A

Pumpkin Benefits:
1) High in Vitamin aid which aids in eyesight
2) High in fiber to keep you satisfied
3) Rich in Beta Carotene with plays a role in cancer prevention and benefit your skin
4) More potassium than a banana (great post workout food!)
5) Rich in Vitamin C to keep you fit and healthy

Almond Benefits
1) Reduce Heart Attack Risk
2) Lower Bad Cholesterol
3) Protect artery walls from damage
4) Build strong bones and teeth
5) Provide healthy fats and aid in weight loss
6) Lower rise in blood sugar after meals
7) Alkalize the body

 

I received free samples of California sweetpotatoes mentioned in this post. By posting this recipe I am entering a recipe contest sponsored by the California Sweetpotato Council and am eligible to win prizes associated with the contest. I was not compensated for my time.

 

Pumpkin Pie Frozen Yogurt

4 Oct

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Yes. It happened. In my kitchen. Today.

Why?? Well last night I went out with my boyfriend and found this at our local frozen yogurt place in Gainesville.

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After eating a huge cup of their heavenly pumpkin frozen yogurt, I knew I had to make my own! And of course, healthier :)

Yes, frozen yogurt is already very healthy for you compared to regular ice cream, but this frozen yogurt recipe I’m about to share is made with Greek yogurt, which makes it very high in protein compared to your typical frozen yogurt :)

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Want a bite?

And the best part? No ice cream maker needed if you don’t have one! Once you make the base recipe, you can either pour it into a maker if you already have one, but if not, just pour it into a shallow container and place into the freezer! Stir every 30 minutes until the right consistency is achieved, and wallllah!

Try it. You will be happy you did :)

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Pumpkin Frozen Yogurt
–    1 cup 2% Greek Yogurt
–    1 cup Pumpkin Puree
–    1/2 cup Unsweetened Almond Milk
–    1/4 cup Maple Syrup or Raw Honey or Agave
–    4 packets Stevia (or another 1/4 cup of sweetener above)
–    1 teaspoon Vanilla Extract
–    1 tablespoon Cinnamon
–    1/2 teaspoon Pumpkin Pie Spice (or 1/8 tsp each: nutmeg, ginger, cloves)
– Pinch of Sea Salt
– Optional Toppings: Crushed Graham Cracker, Sprinkles, Cinnamon, Chocolate Chips

Directions: Combine all ingredients in a bowl and mix until all ingredients are evenly incorporated. Pour into ice cream maker according to directions on maker, or pour into a shallow container and place into freezer. If not using an ice cream maker, you will need to check mixture every 30 minutes to an hour and stir, in order to break up any huge crystals from forming, until the desired “frozen yogurt texture” is achieved. This will not produce as good as results as an ice-cream maker, but will still taste just as great. Serve in bowls. Top with any desired toppings!

Pumpkin Benefits:
1) High in Vitamin aid which aids in eyesight
2) High in fiber to keep you satisfied
3) Rich in Beta Carotene with plays a role in cancer prevention and benefit your skin
4) More potassium than a banana (great post workout food!)
5) Rich in Vitamin C to keep you fit and healthy

Greek Yogurt
1) Help fight tummy fat
2) Contains good-for-you bacteria
3) Loaded with vitamins such as potassium, phosphorous, riboflavin, iodine, zinc, B12 and B5
4) Great recovery after workouts: high source of protein
5) High in calcium
6) Prevents high blood pressure
7) Fights off colds and flus: healthy bacteria fights off the bad and boosts the immune system
8) Protects your teeth: lactic acid in yogurt protects your gums
9) High in protein, about 18-24 grams per serving

Raw Honey Benefits
1) Alkaline-forming food that contains natural vitamins, enzymes, and powerful antioxidants
2)Anti-viral, anti-bacterial, and anti-fingal properties
3)Promotes body and digestive health
4)Strengthens immune system
5)Eliminates allergies
6)Excellent remedy for skin wounds and infections
7)Stabilizes blood pressure
8)Relieves pain
9)Calm nerves

Pumpkin Protein Smoothie

25 Sep

Sore throat+ Rainy day + Big Exam to study for called for only one thing a couple days ago.

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PUMPKIN.

By now you probably know I love pumpkin, but it truly is my comfort food as well! Just the thought, smell, or taste of pumpkin makes me so much more at peace and in such a more happier mood :)

Here is an easy, healthy, yet delicious smoothie, that uses About Time’s Vanilla Whey (completely natural and no sweeteners besides stevia!). Use my promo code on TryAboutTime.com, for 25% off! Promo Code=FFF1.

Wanting a delicious frozen treat? Freeze this for about 30 minutes to an hour!

I hope this smoothie puts a smile on your face like it did for me :)

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Pumpkin Protein Smoothie

-1 scoop Vanilla Whey (use FFF1 to get 25% About Time’s powder online!)
-1 frozen banana
-1/2 cup pumpkin (1/4 if you don’t want it too pumpkin tasting!)
-1/2 cup unsweetened vanilla almond milk
-1 packet stevia
-1 tsp vanilla extract
-1/2 teaspoon cinnamon
-1 dash sea salt
Directions: Blend all together until smooth!
TIP: You can freeze this for about 30 minutes too for a frozen treat!

Pumpkin Benefits:
1) High in Vitamin aid which aids in eyesight
2) High in fiber to keep you satisfied
3) Rich in Beta Carotene with plays a role in cancer prevention and benefit your skin
4) More potassium than a banana (great post workout food!)
5) Rich in Vitamin C to keep you fit and healthy

Banana Chia Overnight Oats

2 Sep

Overnight Oats. Probably the recipe I get asked most frequently for.

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But I definitely see why. With the hectic schedules we are all on, a very simple, delicious breakfast like overnight oats just makes sense! The best part about it? It’s all made the night before, so when you wake up, there is absolutely no work involved! Easy enough? I think so.

How do you go about making overnight oats? Basically, it is usually just a ratio of milk, oats, and yogurt combined together in a jar, and set aside in the refrigerator throughout the night until the morning. No cooking involved! But see, the best thing about overnight oats, is that they are completely customizable. What I listed above is just the base ingredients, but now it is up to your imagination and taste buds to decide what else to add to make your own heavenly breakfast.

You can keep it simple with only a few ingredients, and then add tasty toppings, or you can mix in desired foods to add flavor in the mix throughout the night as it sits. Here is just one variety of overnight oats that I made this morning :)

Banana Chia Overnight Oats

Banana Chia Overnight Oats
-1/2 cup Rolled Oats
-1/2 cup Unsweetened Almond Milk
-1/2 cup Greek Yogurt
-1/2 Banana, mashed
-1 T Chia Seeds (don’t have chia seeds? Add flaxseed or just simply add less liquid!)
-1 packet Stevia
-1 teaspoon Vanilla Extract

Directions: Combine all ingredients in a jar and mix. Store in refrigerator overnight. Take out in the morning, top with any additional toppings, and enjoy.

Varieties:
-Instead of banana, add in any other fruit of choice
-Add in a tablespoon of nut butter
-Add a tablespoon of cocoa powder for a chocolate flavor
-Add protein powder for an extra protein kick
-Top with granola, cereal, fruit, cacao nibs, or nut butter
-Add in unsweetened coconut and pineapple to make a piano colada flavor