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Tag Archives: nutrition

Fun Find ~ The Turban Squash

22 Nov

I know most posts include a recipe, but this one is going to be a little different.

On my way home the other day I found THIS.

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Yep, apparently it has a name. “Turban Squash”. Dying. of laughter.

I had to buy it. And then research it as to what I had just spent my money on.

I wish I had a cool story or really weird facts about it, but its basically like any of the other winter squashes :)

It’s great to bake, like butternut or buttercup squashes, or even pie pumpkins!

Maybe I’ll bake it to make puree like I did with my buttercup squash.

Maybe I’ll surprise you all with a yummy new recipe.

Or maybe both :)

For now I’ll leave you off with the nutrition benefits of this little (or big) goofy guy.

Turban Squash Benefits

1) Outstanding source of antioxidants: no other food provides the same content of carotenoids, and it is also rich in vitamin C and the mineral Manganese
2) Vitamin C is an essential antioxidant that protects our body from free radical damage, strengthens the immune system, serves as an anti-cancer agent, and helps in prevention of neurodegenerative diseases
3) Manganese is highly essential for proper digestion and healthy bone structure. It also helps the body convert fat into energy, and is involved in blood sugar regulation
4) Carotenes clear out all the toxic pollutants infested in the blood stream, protect the lining of the arteries, and keep fats present in the blood away from radical oxidative damage
5) Carotenes offer protection from macular degeneration which can lead to vision loss
6) Omega 3 fatty acids that are in winter squash make is a fantastic anti-inflammatory agent. They also boost heart heart, help in conditions such as depressions and arthritis, and fight against cancer and cardiovascular diseases
7) Contains a lot of five B-complex vitamins: B1, B3, B6, pantothenic acid, and folate. These complexes is tied closely to blood sugar levels, and this squash offers a great source of them which prevents type 2 diabetes.

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Cinnamon Apple Pancake Mix [Recipe Redux]

21 Nov

Tis the season for the holidays! And you know what that means…a lot of delicious food!

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I literally get so excited and happy when the holidays come around each year. Something about this time of year, and being with all the people I love. Not to mention having time to spend bakin away in the kitchen. Ever since I was a young, I would spend the holidays in the kitchen with my momma and grandma. My baking has just become a little healthier now :)

With Thanksgiving right around the corner, I can’t help but to dream about all my pumpkin creations, like my pumpkin dip, pumpkin pancakes, pumpkin smoothie, or pumpkin pie walnut butter! <3

But with the holidays, also comes the season of gift giving. And you know what is the perfect gift to show you truly care?

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A homemade one. And this right here, would be a delicious one to start with! The theme for this month’s recipe redux was mixes in a jar :)

Most people give hot cocoa mixes and cookie mixes, but this is a fabulous apple cinnamon pancake mix I created!

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We all have enough cookies laying around the house during the holidays, so why not give a gift of a delicious breakfast?!

This is healthy, gluten free, dairy free, and filled with a lot of fiber packed ingredients to keep you satisfied! Not to mention, this pancake mix is filled with the delicious taste of cinnamon apples…reminds me of apple pie<3

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Perfect as a gift or even just for yourself for an easy, quick breakfast option! This is great to have around on the holidays when you wake up to a hungry family :)

And you know what would be a delicious topping on these? My homemade Apple Pumpkin Butter :)

HaPpY hOlIdAy SeAsOn!

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Apple Cinnamon Pancake Mix
•    1 cup oat flour/whole wheat
•    1/2 cup oats
•    1/2 cup dried apples
•    1/4 cup finely chopped walnuts
•    2 tablespoons light brown sugar
•    1 tbsp flaxseed
•    2 teaspoons baking powder
•    1 tbsp ground cinnamon
•    1/2 teaspoon salt
•    Optional: any other add-ins desired: coconut, chocolate chips, fresh diced apple
Directions: Layer all ingredients in jar starting with flour and going down the ingredient list. If making to simply keep on hand at home, you can mix all ingredients together first before storing in jar for easy cooking. If giving as a gift, layer for aethestics.

To Make Pancakes
For every 1 cup mix add:
•    1 egg
•    3/4 cup Almond Milk (or milk of choice)
•    1/4 cup Unsweetened Apple Sauce (or increase milk to 1 cup)
Directions: Add egg, milk, and applesauce to bowl and mix until combined. Add in 1 cup of pancake mix. Heat nonstick pan on stove on medium heat. Pour batter into stove to form pancakes. Cook as normal. Serve with maple syrup, my homemade apple butter, or whatever you choose :)

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

Flaxseed Benefits
1)High in fiber, both soluble and insoluble
2)Contains all 9 of the essential amino acids your body cannot make
3)Contains lignans, which have both plant estrogen and antioxidant qualities
4)Rich in Omega-3 essential fatty acids
5)May reduce inflammation

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

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

Cinnamon Benefits
1) Regulates blood sugar
2) Reduces LDL cholesterol levels
3) Contains natural anti-infectious compounds. Fights against ulcer-causing bacteria
4) Reduces pain linked to arthritis
5) May reduce proliferation of cancer cells
6) Is a natural food preservative
7) Contains fiber, calcium, iron, and manganese
8) Effective for menstrual pain and infertility

 

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

4-Ingredient Pumpkin Banana Pancakes [Paleo Option too]

11 Nov

I use to make pancakes all the time, like these mocha coconut ones, these banana bread ones, and these fun honeycomb ones too! And boy have I missed them.

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The thing is, on such a busy college schedule, I rarely have time in the morning to make a delicious breakfast like this! Its typically more of a smoothie, bar, or yogurt and granola on the go :)

But with today being Veterans Day, I woke up, was able to go on a nice little relaxing run, and come back and make these tasty little cakes.

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Which reminds me, if anyone who reads this is a veteran, I just want to take a moment to say THANK YOU. All of your service and help you have given to our country is so very appreciated.

And what a better way to celebrate such a day than to combine the delicious flavors or pumpkin and banana?! Not to mention, these can be made TWO ways. Protein packed with About Time Whey’s new pumpkin protein powder…or paleo friendly with almond meal!

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4 ingredients. dairy free. paleo option. protein-packed option. pumpkin. banana.

What is there not to love about this recipe?!

*If you’re wanting the protein-packed version, you can order About Time Whey’s pumpkin protein powder with my discount promo code: “FFF1” for 25% off your purchase! Just go to TryAboutTime.com and purchase on their site :)

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Use FFF1 for 25% off on their website!!!

Did I mention that this entire recipe is only about 200 calories or under?!?! Thats a winner in my books!

4-Ingredient Pumpkin Banana Pancakes
Makes 6 small pancakes

-1 medium Banana, slightly warmed and mashed
-1/4 cup Pumpkin Puree
-1/4 cup Egg Whites or 1 Egg
-3 tbsp AboutTime’s Pumpkin Whey (or any flavor)
(Or sub in 3 tbsp Almond Meal for Paleo option!)
-Optional: any delicious add ins! Examples: nuts, cinnamon, vanilla extract, coconut, chocolate chips
-Topping: my Homemade Pumpkin Peanut Butter

Directions: Slightly warm banana in bowl in microwave for about 10 seconds. Mash with fork. Add in all other ingredients and mix until combined. Heat skillet with a little coconut oil on medium heat. Pour batter into pan. Cook until slightly browned and set. Flip. Cook until done. Makes 6 small pancakes (One serving). Can double or even triple recipe!

Note: Don’t forget to use my promo code “FFF1” on the About Time website to try some of this delicious pumpkin protein powder! Or try one of their other delicious flavors

Banana Benefits
1) Help overcome depression due to high tryptophan content
2) Sustains blood sugar during workouts
3) Protects against muscle cramps
4) Counteracts calcium loss
5) Improves your mood
6) Reduce swelling
7) High in potassium
8) Rich in pectin which aids in digestion
9) High in fiber
10) Natural Anti-acid
11) Only fruit that can be consumed raw without distress

Pumpkin Benefits:
1) High in Vitamin A 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 which is an immune booster, decreases blood pressure and risk of heart disease, and regulates cholesterol
6) Good source of vitamin E, which promotes healthy skin
7) High in potassium which is necessary for energy production, balancing fluid levels, and promoting strong bones

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

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

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

Pumpkin French Toast

14 Oct

One thing I think we all had when at least once growing up, French Toast. But what I bet you haven’t had before is this kind. One that’s filled with the sweet, cinnamon flavor mixed with the savory taste of pumpkin.

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Got your attention yet?

Well I took something that’s not usually known to be healthy, like French toast, filled it with protein and nutrient dense ingredients, and came up with my recipe for Pumpkin French Toast :) I love it because it’s a decadent breakfast made in only a few minutes. Yes, something you don’t have to spend the whole morning toiling over! And in case you are wondering, no, I promise not every one of my posts will have pumpkin in it…but I must admit, it is one of my favorite foods. Plus, it has so many health benefits :)

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Pumpkin French Toast

-2 egg whites
-1/4 cup pumpkin
-1/4 cup unsweetened almond milk
-1/2 tsp cinnamon
-1 tsp vanilla extract
-1 T  agave/honey/stevia/sugar
-2 slices of Ezekiel bread
-Optional Toppings: pumpkin butter, banana, peanut butter, agave, coconut whipped topping

Directions: Combine first 5 ingredients together in bowl. Soak bread in mixture on both sides. Fry on stove in pan until browned on both sides. Serve with desired toppings and enjoy!

Coconut Whipped Topping

*Refrigerate a can of coconut milk overnight. Open can and scoop off the thick part on top. Beat with electric mixers until a cream has formed. Simple and delicious!

 

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.