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Tag Archives: honey benefits

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)

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Green Apple Smoothie with Peanut Butter Topping

28 Oct

Another delicious smoothie creation.

greenapplesmoothie

I had some fresh green apples, and thought, hey, what a better way to enjoy my afternoon than make a delicious, green apple smoothie.

The slightly sour taste of the green apple gave such a delicious flavor coupled with the sweet protein powder and agave that I added. And then of course, I wanted to make an extra special topping. That’s when I thought to myself, what goes better with apples than peanut butter? <3

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So I mixed together a peanut butter and honey yogurt and added it to the top of my smoothie. Placed it in the freezer for just about 10 minutes. And wallah, pure deliciousness.

What is your favorite type of smoothie flavor?? Is there a flavor you would like to see me create?! Tell me! :)

greenapplesmoothie3

Green Apple Smoothie
-1 medium Green Apple, slice and frozen
-1/2 medium ripe Banana, frozen
-1 cup Almond Milk
-1 scoop About Time Whey Protein
(I used their new pumpkin spice! Order on their website here and use my promo code: FFF1 for a discount!)
-1 tablespoon Agave/Honey
-1 teaspoon Cinnamon
-Optional: a few Spinach leaves for added greens

Directions: Combines all ingredients in blender. Blend until smooth. Top with Peanut Butter Honey Yogurt below if desired.

Peanut Butter Honey Yogurt Topping
-1/2 cup Nonfat Greek Yogurt
-1 tablespoon Peanut Butter or Peanut Flour
-2 teaspoons Honey
-1/4 teaspoon Vanilla Extract

Directions: Combine all ingredients. Top Smoothie with Yogurt

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

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
Whey Protein Benefits
1) Good source of high amounts of protein
2) Aids in muscle growth and repair
3) Known to lower blood pressure
4) Helps lose body fat
5) High protein keeps you satisfied and full

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

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

Pina Colada Chia Parfait

6 Aug

Confession: I love coconut. And all that goes into one of those rich and creamy pina colada drinks. Virgin of course :)

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But another thing I love is yogurt! It is such a great thing to have on hand as it is so versatile, I know I use it every day at least once! It is great on its own with fruit, added into smoothies and shakes, or even as a great base for sauces and dips instead of your typical mayonnaise or sour cream!

My favorite way to use it is for breakfast parfaits. I love making delicious layers of whatever I am feeling that day. Today, I was feeling like a refreshing pina colada on this hot, summer day. Not to mention I had some fresh pineapple and banana that needed to be used soon :)

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This is a protein packed and delicious way to start off your morning! And it is so easily tailored to whatever you like. Switch out the fruit for another kind, add in your own spices and extracts, and you could have a whole different breakfast! Certainly a great choice.

And guess what? I even sneaked in some of those wonderfully nutritious little seeds called chia seeds. It is such a great way to make a thick yogurt or pudding consistency! They have so many benefits, but one of the greatest being hydration (read all 10 below recipe!). Haven’t tried chia before? You should give it a try! Very tasteless yet adds a great texture. Plus, you are offering your body amazing nutrition through using them!

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Pina Colada Chia Parfait

-1/2 cup fresh Pineapple, cut into pieces
-1/2 cup puffed rice cereal or 1/4 cup Rolled Oats

Banana Pudding Layer
-1/2 large banana, mashed
-1/2 Cup Unsweetened Almond Milk
-1 tablespoon Chia Seeds
-Optional: Added sweetener to taste

Coconut Layer
-1/2 cup Greek yogurt
-2 tablespoons Unsweetened Shredded Coconut
-1 tsp Coconut Extract
-1 tablespoon Raw Honey

Directions: Mix all ingredients for banana pudding layer together in small bowl. Set aside in fridge to thicken. Mix together all ingredients for coconut layer together in separate bowl, set aside. In a parfait glass or (or type of cup), Place a layer of pineapple, then banana pudding, then 1/4 cup cereal or 2T oats. Repeat once more. Enjoy!

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)
doctoroz.com

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

Chia Seeds
1) Combats Diabetes: with its gelatinous coating it can prevent blood sugar spikes, and is also slow digesting which has lead to it being a possible treatment for diabetes
2) High in fiber: just 1 oz. has 1/3 of daily needed amount
3) Packed with Omega 3 Fatty Acids
4) Supports Bone and Teeth Health: packed with calcium
5) High in Manganese: an essential mineral for your bones
6) Rich in Phosphorous: aids body in synthesizing protein for cell and also maintaining healthy bones
7) High in protein: great source for vegetarians
8) Fights Belly Fat: it’s stabilizing affect on blood sugar also fights insulin resistance which is tied to an increase of belly fat
9) Contain tryptophan: also found in turkey, it is responsible for regulating appetite and improving sleep
10) Improves heart health

Pumpkin Cream Cheese Substitute

5 Aug

It’s never too early to start using pumpkin in recipes.

Is it just me, or does just thought thought of the holidays and the smell of those fall flavors put a smile on your face? It just makes me so happy!

I use to absolutely love making a pumpkin cream cheese. But see, I had a problem. The low fat version still had a lot of calories for the amount I would go through of it (2 tablespoon serving size?! I think not). But then the fat free version was just filled with all sorts of artificial ingredients and fillers for the lack of fat. So yesterday I came up with a solution for this problem. And the solution was delicious. Low in fat, high in protein, and still that delicious creamy taste of cream cheese!

Did I mention I have been loving cottage cheese lately? :)

pumpkincreamcheese

Whats your favorite holiday flavor?? I guess mine isn’t too hard to guess!

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Pumpkin “Cream Cheese”

-1/4 cup+2T Pumpkin Puree
-1/2 cup Cottage Cheese
-1 packet Stevia or 2T Honey
-1/2 tsp Vanilla Extract
-1/4 tsp Cinnamon + Nutmeg
Directions: Blend all ingredients together until smooth. Keep in jar. Use as a spread on toast, a sweet dip, or even a simple add-in into oatmeal or shakes.

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

PB & Honey HoneyComb Pancakes

14 Jul

Who said kids are the only ones allowed to play with their food?

I’m not sure about you, but one of the best combinations I can think of growing up that I am still not sick of, is peanut butter and honey toast. If you haven’t tried it, please do. When thinking of what pancake flavor I wanted to make next, I looked over to my little honeycomb honey jar I keep out on the counter, and right then I knew. I needed to recreate this peanut butter and honey flavor in a pancake!

Since incorporating some sweetener back into my life after my sugar detox, I have gone to raw honey. It is delicious, and so healthy for you. Unlike processed honey, it contains many vital nutrients and antioxidants that aren’t killed from the heat that the typical honey undergoes. So, that is what went into these babies!

But that’s when things got creative. See, I didn’t just want to make regular pancakes. After see that cute little honeycomb jar of mine, I ran with the idea. I was going to shape my pancakes like a beehive. And what better way to finish off this creation then to add a couple of little bees as well to the dish?

The result was the cutest stack of pancake that I ever had seen! Unfortunately, they didn’t stick around too long to admire as my mom and I devoured them very quickly.

And guess what? These are competition WINNERS. Just today I found out that the creative pancake competition I entered these cute little pancakes in, WON!!

The lovely taste of peanut butter and honey, the cute creativity that is so fun and pleasing to the eye, and the healthy aspect of it all..why not make them?!

Made with peanut flour and raw unprocessed bran, natural protein powder, and  coconut flour, these pancakes are filled with protein and fiber! For one serving (makes two here), there is 11 grams of fiber and 30 grams of protein!

I usually do not provide nutritional information as I do not count, but this recipe was featured on a site that does count, so the information will be below the picture!

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PB&Honey Honeycomb Pancakes

For cakes:
-1/4 cup each: peanut flour, raw bran, natural protein powder, coconut flour
-1/2 cup egg whites
-1/2 cup almond milk
 -1T honey
-1tsp baking powder

For PB Honey Sauce:
-1T natural pb
-2T peanut flour
-1T honey
-2T almond milk
-2T Greek yogurt
-1tsp vanilla extract

Directions: Combine all pancake ingredients together. Cook in hot pan on stove ( this is where you have to perfect your “moon” shaped pancake making). Make half moon shaped pancakes and half normal circles. Blend all sauce ingredients together. Stack pancakes as seen in picture, reserving one pancake for cutting “bees” out of. Top “honeycomb” with sauce. Cut out bee shapes in leftover cake. Submerge in sauce. Use cacao nibs and cut raisins for decorations. Enjoy!

Nutritional Content

Servings: 2
Calories: 282
Total Fat: 9
Total Carbohydrates: 25
Dietary Fiber: 11.5
Sugars: 5
Protein: 30.5

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

Source: NaturalNews.com