Tag Archives: healthy recipe

Zuchhini Chips and Pizza Bites

20 Nov

Who doesn’t love that crunchiness of a chip or that cheesy flavor of those small pizza bites? Too bad they are anything but healthy, and surely won’t help keep that holiday season weight off!

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Lovely readers, meet zucchini. Zucchini can be your new best friend when coming to healthifying foods! Whether it be my zucchini oats for breakfast, my zucchini jicama lasagna in my Holiday Ebook that you can purchase here, or these two delightful simple recipes, zucchini can be used in many way!

Here I have made both “chips” and small snackable pizza bites. And boy, they are a yummy midday munchie!

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Simple yet delicious. My type of recipe as a college student. These are also the perfect snack to set out on gAmEdAyS as well instead of all those pants-tightening appetizers :)

What is your favorite game day or tailgating food?!

Zucchini Chips
-2 medium Zucchinis
-1 tablespoon Olive Oil
-Sea Salt and seasonings to taste
Directions: Preheat oven to 250 degrees F. Wash outside of zucchini. Using a mandolin, slice zucchini very thin. Drizzle with olive oil and sprinkle with sea salt and any other seasonings of choice. On a cookie sheet sprayed with nonstick spray, place slices close together but not overlapping. Bake in oven until crisp. This could take anywhere from 1-2 hours.

Zucchini Pizza Bites
-2 medium Zucchinis
-1/4 to 1/2 cup Tomato Sauce
-1/4 to 1/2 cup Low Fat
-Seasonings to taste
Directions: Preheat oven to 350 degrees F. Wash zucchinis on outside. Slice into thick slices. Lay slices on cookie sheet sprayed with nonstick spray. Bake in oven for about 5 minutes or until soften. Remove from oven. Spoon about a teaspoon or two of sauce onto each slice. Sprinkle cheese over top. Place into oven and bake for about 5 more minutes, or until cheese is melted.

Zucchini Benefits
1) 1 cup only has 36 calories
2) High in fiber which aids in digestion
3) Lowers cholesterol
4) Prevents Cancer
5) Rich in vitamins C and A, as well as folate
6) Benefit prostate health
7) Anti-inflammatory because of vitamin A, C and copper content
8) High in manganese,which helps in the metabolizing of proteins and carbs, participates in sex hormone production, and catalyzes synthesis of fatty acids and cholesterol

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

Single Serving Simple Apple Crisp

3 Nov

Have you ever been craving that taste of apple crisp, but haven’t wanted to make an entire pie? Well now you can have a single serving, and guilt free!!

No longer feel bad about eating this simple, 15 minute version of an apple crisp. Served in an apple bowl instead of that buttery pie crust, this is definitely a healthy treat!

And it is so quick and simple, anyone can make it! Will you be?!

Apple Crisp along with anything pumpkin or chocolate is probably one of my favorite holiday desserts. What is yours?!

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Single Serving Apple Crisp

-1 large apple

-1/4 cup Rolled Oats

-2 tsp Coconut Oil

-1 tsp Cinnamon

-1 tbsp Honey

-Dash of Sea Salt

Directions: Hallow out apple on inside, leaving enough of the apple for a “thick bowl”. Be careful not to break or pierce sides or bottom of apple. With the removed apple from inside, chopped into pieces, mix with half of the honey and cinnamon, and place back into the apple “bowl”. In a little bowl, mix together the oats, the rest of the honey and cinnamon, and salt.  Place this topping mixture on top of the apple to fill to the top. Place in preheated oven of 350 degrees (or even in a small toaster oven), for about 7 minutes. Switch over to the broil setting and continue to cook for about 2 minutes, or until the top is browned. Remove from oven and enjoy! Can top with unsweetened coconut if desired.

 

Apple Benefits
1)Reduces tooth decay by lowering levels of bacteria
2)Keeps Alzheimer’s away and fights aging effects on brain
3) Curbs Cancer because of flavonol richness
4)Decreases risk of diabetes (due to soluble fiber amount)
5)Reduces Cholesterol
6) High in fiber keeps digestive tract optimal
7)Neutralize Irritable Bowel Syndrome (high fiber content)
8) Detoxes Liver
9) Boosts immune system

Raw Honey Benefits
1) Alkaline-forming food that contains natural vitamins, enzymes, and powerful antioxidants
2)Anti-viral, anti-bacterial, and anti-fungal 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

 

Rolled Oats Benefits
1) High in fiber, low in fat
2) Makes you feel satisfied
3) Stabilizes blood sugar
4) Removes bad cholesterol
5) Great gluten-free options
6) Contains unique antioxidants
7) Enhances immune response to disease

Coconut Benefits
1)Fights viruses and bacteria growth in body
2)Fights yeast, fungus, and candida
3) Positively affects hormones for thyroid and blood-sugar control which leads to increase metabolism, energy and endurance
4)Aids in digestion
5)Absorbs fat soluble vitamins
6)Lowers cholesterol
7)Special fat called medium chain triglycerides (Research shows 2T a day allowed women not only to gain less weight but lower abdominal fat)

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

Crockpot Pumpkin Apple Butter [RecipeRedux]

21 Oct

Have you ever tried apple butter or pumpkin butter?? If not, you are missing out. IMG_5315

The only thing is, the apple butter I fell in love with as a kid is full of sugar…not something I would want to be consuming on a daily basis. I loved putting spoonfuls on my toast when I was younger, but the store bought stuff is certainly not an everyday toast spread for one wanting to live healthy or watch their calories. And that is why I knew I had to make my own. IMG_5256

When going to make one of the butters though, I couldn’t decide which to make! And that is why I decided to combine BOTH of these delicious fall flavors into ONE jar. Yes, I decided to make pumpkin apple butter :) That is why I decided to make my own. And I thought what better way to do it than in a crock pot?? Pumpkin and apple butter are always usually cooked on the stove. But slow cooking in the crock pot just seemed like a great idea. And it turned out to be just that.

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Spread on toast, put on top of yogurt or oatmeal, or eat as a delicious dip, this pumpkin apple butter is one that you will be glad you have on hand. IMG_5309

Pumpkin Apple Butter

-Makes about 1 16oz jar-

-2 cups Pumpkin Puree (one pie pumpkin, cooked and blended)

-1 Apple, sliced thin

-1/2 cup Apple Juice or Coconut Water

-1/4 cup Brown Sugar

-1/4 cup Baking Stevia

-1T Cinnamon

-1/4 teaspoon each: Nutmeg, Ginger, Cloves

-1 teaspoon Vanilla Extract

-1/2 teaspoon Lemon Juice

-Dash of Sea Salt

Directions: Add all ingredients in crock pot, and stir until all ingredients are combined. Cover crock pot, and turn crock pot on low. Allow to slow cook for 3 to 4 hours. Turn crock pot off. Allow to cool. Place crock pot contents into high speed blender and blend until smooth. Transfer to 16oz jar, and keep refrigerated. Refrigerate for at least 3 hours before using.

Apple Benefits 1)Reduces tooth decay by lowering levels of bacteria 2)Keeps Alzheimer’s away and fights aging effects on brain 3) Curbs Cancer because of flavonol richness 4)Decreases risk of diabetes (due to soluble fiber amount) 5)Reduces Cholesterol 6) High in fiber keeps digestive tract optimal 7)Neutralize Irritable Bowel Syndrome (high fiber content) 8) Detoxes Liver 9) Boosts immune system

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

Sweetpotato Brownies with Sweetpotato Cream Swirl

12 Oct

Yet another California sweetpotato recipe! Don’t be too sad, but this will be the last for at least a little :) After getting a whole box shipped to me for free though, you can’t blame me for all of these recipes lately! These unique California sweetpotatoes are so delicious. Whether eating them just simply baked, or making them the focus of a meal/dessert, these sweetpotatoes create a yummy taste!

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In case you’ve missed my last THREE posts using California sweetpotatoes ( sweetpotato pizza crust, sweetpotato gingerbread cookie dip, and sweetpotato pumpkin nut muffins), here is a brief synopsis of why these California sweetpotatoes are worth your while!

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.

 

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I love chocolate. Chocolate is one thing I will never pass up. After coming home yesterday from college for the weekend, I wanted to make a yummy dessert for our family dinner. When my chocolate love took over and I knew I wanted to make healthy brownies, I was happy to remember that I brought some California sweetpotatoes home with me. Why? Because I knew the sweet, creamy texture of these sweetpotatoes would lend the taste I was looking for, while keeping the fat and sugar low :)

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But then I wanted to make it look a little festive as well. So I thought, cream cheese swirls are always fun! However, cream cheese is not very healthy. So what did I do? Well, I guess you’ll have to look at the recipe for that one! I hope you enjoy this recipe as much as my whole family did!

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Sweetpotato Brownies with Sweetpotato Cream Swirl
Makes 16 brownies
For Brownies:
-1 large California Sweetpotato, baked
-1/2 cup Whole Wheat Flour (or Oat Flour)
-1/4 cup Coconut Flour
-1/4 cup Unsweetened Cocoa Powder
-1/2 cup Greek Yogurt
-1/2 cup Brewed Coffee (enhances chocolate flavor)
-2 Egg Whites
-1 Egg
-1/3 cup Natural Honey (increase to 1/2 cup if having a sweet tooth)
-1/2 cup Baking Stevia or other Sugar of choice
-2 teaspoons Baking Powder
-1 teaspoon Vanilla Extract
-1 teaspoon Cinnamon
-1/2 teaspoon Pumpkin Pie Spice
-1/8 teaspoon Sea Salt

Cream Swirl
-1/4 cup Cottage Cheese
-1 tablespoon Sweetpotato, mashed
-1 tablespoon Honey

Directions: Preheat oven to 350 degrees F. Place sweetpotato and egg/eggwhites in blender, and blend until the sweetpotato looks like puree. In large bowl, place all of the dry ingredients, and mix until combined. Add blended sweetpotato and other wet ingredients to bowl, and mix until smooth (but do not overmix). With nonstick spray, spray an 8×8 glass pan, and pour batter into glass. Place the cottage cheese, pumpkin, and honey in blender an blend until cottage cheese is smooth. Pour cream mixture in three equidistant lines across the brownie batter in the glass. With knife, “cut” the batter up and down without picking up the knife until you have created a “swirl look”. Place in oven and cook for 25 minutes. Remove and allow to cool before cutting.

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

Cocoa Benefits
1)Decreases blood pressure
2)Improves cholesterol levels
3)Prevents heart disease
4)Rich in flavonoids, an antioxidant

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

Coffee Benefits:
1) It may lower risk of death according to studies performed
2) Lowers risk of cancer in the reproductive system
3) Lowers the risk of developing type 2 diabetes
4) Help protect your brain
5) Great for skin/decreases skin cancer due to caffeine
6) Reduces risk of oral cancer
7) Strengthens muscles: studies show caffeine has similar effect to DNA molecules in muscles muscles of exercise

 

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.

Sweetpotato Gingerbread Cookie Dough Dip

5 Oct

If we’re honest with ourselves, I think we can all agree that the dough is always better than the baked cookies themselves.

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But first things first. Why did I spell  “sweetpotato” as one word you may ask? 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.

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Now that you know why these sweetpotatoes are so special and a great buy, let me tell you a little bit about this recipe. Recipe Redux is putting on a California sweetpotato contest in which we were asked to make unique recipes for. So, this is my first of the week!

Cookie Dough Dip. Not one thing about that sounds healthy. But guess what? It is so very healthy! No flour, white sugar, or butter! Higher in protein and fiber than your regular cookie dough dip, this recipe is sure to keep that weight off your waistline during the holiday season.

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Can you guess the secret ingredient to this delightful dip? I’ll give you a hint: it has a hidden vegetable in it other than sweetpotatoes!

You would never be able to recognize that this dip is any different than the fattening, unhealthy typical cookie dough dip when having a taste. This is why I love these sweetpotatoes. They are so versatile! Not only are they delicious in savory dishes and baked as a side, but also in sweet! They have such a great taste and texture to them, that they raise the bar on any typical recipe.

Serve as a dip with apple slices, cookies, or crackers, or add a little baking powder to them and bake as cookies, this dip is sure to be a hit in your kitchen. Don’t like molasses? Switch it out for honey! Either way, you will not regret trying out this unbelievably healthy yet delicious sweetpotato recipe.

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Sweetpotato Gingerbread Cookie Dough Dip

–    1 can Chick Peas, drained and rinsed well, and deskinned
–    1/2 cup California Sweetpotato, cooked and mashed (about 1 medium sweetpotato)
–    1/2 cup Rolled Oats
–    1/4 cup Unsweetened Almond Milk
–    1/4 cup Molasses
–    4 packets Stevia
–    1 T Chia Seeds (can omit)
– 1 T Coconut Oil (or any nut butter)
–    1 teaspoon Vanilla Extract, Ginger and Cinnamon
–    Pinch of Sea Salt and Baking Powder

Directions: Place well-rinsed and deskinned chick peas into food processor with sweet potato, oats, milk, and molasses. Blend until completely smooth. Add in other ingredients and blend until well mixed together. Remove from food processor, transfer to sealed container, and refrigerate for at least an hour. Serve as a dip, or scoop out and bake in oven for actual cookies! Store dip in refrigerator.

Note: Just wanting the plain sweetpotato flavor? Substitute the molasses for honey, and omit the ginger!
Note: To deskin chickpeas: Put the chickpeas in a bowl of water, and rub them gently with your fingers to take off the skins. The skins float up to the top. It’s much quicker than peeling them one at a time. It lends to a smoother texture and tastes the chickpea taste away more, but you can leave them on if the texture doesn’t bother you.

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

Chickpea Benefits
1) Great source of protein and fiber ( 1 cup has 10g fiber and 12g protein)
2) Rich in calcium, iron, potassium, and zinc
3) Can improve your circulatory and heart health
4) Fiber aids in a healthy digestive system and lower cholesterol

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

Buffalo Chicken Dip

6 Sep

Did you notice there is a new tab on the blog? Yep, a whole tab for…GaMeDaY ReCiPeS!

That’s right! As a college student, it only makes sense to start a trend for healthy gameday recipes!

I was offered the opportunity to team up with GamedayR, an incredible website centered around college sports, to provide them healthy gameday recipes! Gamedayr™ is an absolute culture brand for college sports built on the passion surrounding gameday. The network provides athletes, fans, media, coaches, trainers and individuals involved with college sports a central location for the content and information they want to contribute, find, and share.

If you are a college sports fan, you should definitely check them out. Or if you’d like some yummy gameday recipes :)

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But back to the actual recipe, what is more gameday appropriate than a spin off the very well loved buffalo chicken wings?? This dip is hot and spicy, yet cool and refreshing. Perfect for a hot gameday afternoon. You may have seen similar dips, but I can assure you they were anything but healthy. But rest in peace, this one IS healthy…and delicious!

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Pair it with chips and crackers, or a lot of colorful veggies, decision is up to you. But I promise this will be a hit at any tailgate!

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Buffalo Chicken Dip

Serves 12-16

-8 oz. Low Fat Cream Cheese (could use fat-free)
-1 cup Nonfat Greek Yogurt
-6 T Low Fat Blue Cheese Dressing (I use this Greek yogurt based one)
-6T Hot Sauce
-1/4 teaspoon Sea Salt, Garlic Powder, and Onion Powder
-2 cups Cooked Chicken, chopped small (can used canned chicken)

Directions: Combine all ingredients in food processor or high speed blender except for chicken. Blend until smooth. Stir in finely chopped chicken. Store in refrigerator for at least one hour for flavors to absorb. Serve with veggies, chips, crackers, or other desired food.

Greek Yogurt Benefits
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

Hot Sauce Benefits
1) Low in calories
2) Fires up your metabolism: contains vitamin C and capsaicin, which are shown to rev up your metabolism
3) Keeps you satisfied: a little goes a long way
4) Can better your mood: contains capsaicin, which brings on endorphins and sustains a good mood

Chicken Benefits
1) High in protein
2) Natural anti-depressant: contains amino acid, tryptophan which increases serotonin levels, enhances mood, and decreases stress
3) Prevents bone loss: because of protein content
4) Heart Health: suppresses and controls homocysteine, an amino acid that causes cardiovascular disease
5) Rich in phosphorous: an essential mineral that supports your teeth and bones, as well as kidney, liver, and central nervous system function
6) Rich in selenium: essential mineral involved in metabolic performance (thyroid, hormone, metabolism, and immune function)
7) Boosts metabolism: high in vitamin B6 which encourages enzymes and metabolic cellular reactions
8) Rich in niacin: a B-vitamin that guards against cancer and other forms of genetic change
9) Promotes eye health: high in retinol, alpha and beta-carotene, and lycopene, all derived from vitamin A and vital for healthy eyesight
10) Essential for Tissue Growth: contains riboflavin, which drastically reduces your skin problems and repairs dry or damaged skin.

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