Advertisements
Tag Archives: snacks

Healthy Deviled Eggs

5 Nov

DSC_0071

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…

DSC_0074

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

DSC_0072

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

Advertisements

No Bake Peanut Butter Balls

21 Sep

DSC_0058

You may have seen something like this before, but not these delicious bites.

Unlike other no bake peanut butter desserts that are usually heavy laden with only peanut butter and real butter, these have just enough of that yummy nut butter to give you the real peanut butter taste, but not any of that other junk to keep that small waist.

DSC_0054

These would serve as a great tailgating dessert! On a hot sunny day, people typically don’t want any baked goods that are warm, so why not give them the same, delicious cookie experience, unbaked? If we’re honest with ourselves, I think we would all admit the cookie dough is the best part anyways. And as people are typically eating  and drinking heavy on game days, what would be better than ending on a lighter, yet just as tasty note? That’s a happy day.

DSC_0064

These peanut butter bites also are high in protein compared to your typical dessert. And very customizable! Use creamy peanut butter to keep it smooth, or chunky to add that delicious crunch. Add chocolate chips if your a chocoholic like me (or love a Reeses flavor!), or keep it plain if you like your desserts simple. Allergic to peanuts? Substitute any other nut butter or even other butters like coconut butter or seed butters!

No matter what kind of guests you plan on having stop by your tailgate or gameday party, these delightful bites are one you should prepare to make. Even my boyfriend who isn’t the healthiest eater ended up eating half of the batch in one day! (I had to steer him away until after the photographs were taken) :)

DSC_0063

No Bake Chocolate Chip Peanut Butter Balls

Makes about 12 balls

-1/2 cup Rolled Oats
-1/4 cup Natural Peanut Butter (can sub in any other butter)
-1/4 cup Peanut Flour (or any other flour would work)
-1/4 cup Honey or Agave
-2-3 tablespoons Mini Chocolate Chips or Cacao Nibs
-1 teaspoon Vanilla Extract
-Dash of Sea Salt
-Optional: 1/4 cup Greek Yogurt (to up the protein)

Directions: Combine all ingredients in a bowl, and mix until everything is thoroughly mixed together. Rolled into small balls, about one heaping tablespoon of “dough”. If dough is too moist to roll, add more flour. If it is too dry, add more peanut butter or honey. Makes about 12 balls (can double or triple recipe as you’ll want more than one!). Store in refrigerator if not eating right away.

Peanut Benefits
1)Rich in energy, containing many nutrients, minerals, antioxidants and vitamins
2)Good levels of mono-unsaturated fatty acids
3)Good source of dietary protein
4)Great source of resveratrol, an antioxidant found to protect against cancers, heart disease, and fungal infections
5)Excellent source of vitamin E, which maintains and protects cell membranes and skin
6)Packed with B vitamins

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

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

Vanilla Latte Chia Pudding

20 Aug

Ch-Ch-Ch-Chia!

DSC_0097

Haha yep, remember those green plants that would grow out of some type of fun shaped pot?! Well they aren’t only for growing great plant decorations anymore. They have entered into the healthy eating world now my friends. I mentioned how healthy chia seeds are in a couple posts back. But boy do they add a great texture as well.

Typical puddings usually have some type of unhealthy ingredient to thicken, whether it be the typical heavy cream, which is full of fat, or an artificial ingredient, which needs no more explanation. But say hello to these little black seeds. They may just become your new best friend. They are the perfect thickening agent for any recipe. A healthy and all-natural thickener with many benefits!

DSC_0090You may have seen some chia seed recipes around the internet before, as it’s quickly becoming popular. But this vanilla latte flavor was incredible. What sparked the flavor idea? Well, I can’t say it was my creativity actually. It was more of the fact that I had leftover vanilla flavored coffee one morning that I didn’t want to drink. And thought, hmmm, why not?!

I am most certainly happy I didn’t want the rest of my coffee that day, because what came from it was an amazing, simple snack that I will surely be making more often.

DSC_0101

Vanilla Latte Chia Pudding
-1/2 cup Strong Coffee
-1/2 cup Unsweetened Vanilla Almond Milk
-3 T Chia Seeds (4 for thicker consistency)
-1 packet Stevia
-1 teaspoon Vanilla Extract
-1/4 teaspoon Cinnamon
Directions: Combine all ingredients in mug or small bowl. Cover and refrigerate for at least 2 hours, to allow it to thicken. Remove and sprinkle with extra cinnamon. Enjoy alone with a spoon, make it into a parfait, or serve alongside a cookie/biscotti.

Chia Seed Benefits
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

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

Pumpkin Peanut Butter No Sugar Granola {1st RecipeRedux Post!}

21 Jun

Why does every single granola today have to be loaded with sugar as well? Here people think they are being “healthy” by having yogurt and granola, yet they are eating flavored yogurt with tons of sugar, and granola with tons of sugar. Sugar overload without even knowing it?? I think so. This sugar detox I have been on this last month has really open my eyes. There really is so much added sugar in almost everything these days! I am constantly having to read labels throughout this detox for fear of buying and eating something with sugar; even products you would never guess had sugar!

That is why I decided to make my own granola. And what better way to make it than a pumpkin and peanut butter flavor, my two favorite things? Well, actually I could name a few more things to squeeze on that list, but those are certainly two of them :)

No, this granola isn’t super sweet like the store-bought stuff you are normally use to, as it does have no sugar; but it is quite good! And without the super sweet taste, it won’t spike your blood sugar levels and lead to overeating! My mom even liked it better than the one she was eating prior to this.

It is loaded with many of my favorite seeds: hemp, flax, and pumpkin seeds! Which leads me to why I had to hold out on sharing this recipe for a little bit. This is my first month being a part of Recipe Redux, which is an awesome community of healthy living bloggers that strive to create more nutritious recipes. Each month, we get a theme that we must make a recipe according to. Can you guess this month’s theme?! You got it, SEEDS! “Sowing Seeds” to be exact :) I knew I had been wanting to make a healthy no sugar granola for awhile when starting my sugar detox, so this was a perfect opportunity to do just that. I hope you enjoy, I know I did as mine only lasted a couple days!

photo 3

Pumpkin Peanut Butter No Sugar Granola
-1 cup oats
-1/2 cup hemp seeds
-1/2 cup pumpkin seeds
-1/2 cup currants
-1/4 cup mashed ripe banana
-1/4 cup pumpkin
-3T ground flaxseed
-2T peanut butter
-1T coconut oil
-1 tsp each: vanilla extract, cinnamon
-1/2 tsp sea salt
optional: 1/4 cup cacao nibs, or 2T of honey if wanting a sweeter granola
Directions: Preheat oven to 350 degrees. Combine all seeds, oats, and currants, cinnamon, sea salt, and cacao nibs (if using) in a bowl. In small bowl, combine mashed banana, pumpkin, oil, extract, and peanut butter. Mix in wet ingredients into dry ingredients. (if too dry, add more pumpkin or oil, if too wet, add a touch of flaxseed). Mixture should be crumbly but sticky. Place on non-stick cookie sheet (can place on aluminum foil on sheet to prevent mess if desired). Bake in oven for 10 minutes. Take out and toss mixture around, bake for another 10 minutes. Check: if browned, it is done and you can take out; if not crispy yet, bake for 5 minute intervals, watching closely, as it burns very easily! Take out and let cool on tray. Enjoy!

Hemp Seed Benefits:
1)High Protein (and very digestible protein)
2)Contains all 20 amino acids (including the 9 essential amino acids our bodies can’t produce)
3)High Fatty Acids and Fiber amounts
4)Contains vitamin E and trace minerals
5)Perfect 3:1 ratop of Omega-6 Linoleic Acid and Omega-3 Linolenic Acid
6)Rich source of phytonutrients
7) Richest known source of polyunsaturated essential fatty acids

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

Pumpkin Seed Benefits
1)Filled with minerals including: phosphorous, magnesium, manganese, iron, and copper
2)Contains phytosterols, compounds that have shown to reduce cholesterol
3)Contains L-tryptophan, which help with good sleep and lowering depression
4)High in zinc, serving as a natural protector against osteoporosis
5)Good Source of vitamin E
6)Most alkaline-forming seed
7)Excellent source of vitamin B group
8)Contains good quality protein
9)Reduces inflammation without side effects of drugs
10)Good for prostate health



 

Oatmeal Protein Muffins..two ways!

6 May

I attempt to make protein breads and muffins a lot, but rarely do they turn out without them either not rising, tasting like protein powder, or just not being good.

But last night was different. It is an exciting thing when a new creation turns out excellent on the very first try. I was so happy.

It all started when my mom told me I needed to make a good oatmeal muffin. Of course, I thought of pumpkin at first. Then I thought apple would be good too. And why not throw in some protein powder and make them a fit muffin as well?

So I went to it late at night after a delicious chicken and twice baked sweet potato dinner I made. Threw in this and that, tasting it here and there..and finally, the final test came when I put them in the oven. See, sometimes the batter tastes so good, but then out of the oven comes a, well, not so good tasting product. This time this didn’t happen. The final product was BETTER then even the batter was, and that says a lot from this girl who loves the batter of anything better than the cooked product:)

The final product was two different kinds of oatmeal protein muffins, pumpkin, and apple! Both were equally as good, and I even added some chocolate chips to some..as we all know, everything is better with chocolate:)

Enjoy of couple of these for breakfast, a snack, or topped with ice cream for a delicious dessert!

photo 1

Oatmeal Protein Muffins
-3/4 cup oats
-1/4 cup oat flour
-1/2 cup vanilla protein
-1/4 cup raw bran
-2T flaxseed
-1/4 cup greek yogurt
-1/2 cup egg substitute/whites
-1 tsp coconut oil
-5 packets stevia
-2-4T agave
-1/2 tsp each:vanilla extract, salt
-2 tsp cinnamon
-2 tsp baking powder
-1/2 tsp baking soda
-Optional: chocolate chips, nuts, raisins, coconut

For Pumpkin Variety add: 1/2 cup pumpkin, 1/2 cup H20, pumpkin pie spice
For Apple Variety add: 1/2 cup applesauce, 1/4 H20, 1/2 cup diced apple

Directions: Pick either to make the apple or pumpkin variety of recipe (DO NOT just make oatmeal muffins without one or the other). Mix all dry ingredients and wet ingredients in 2 separate bowls. Combine into one bowl just until thoroughly mixed. Pour into mini muffin tins (makes 24). Bake at 350 degrees F until done, about 15 minutes. (Can make normal sized muffins, just add more baking time).

Hummus

25 Apr

What? Do you mean homemade hummus?! Like not the stuff you buy ready in the container?? Yep! That’s what I mean alright:)

You may not already know this, but making your own hummus is SO simple and easy! And so much cheaper than you buy in stores usually. Not to mention, YOU control what you put into it, which means you can avoid any processed or unnatural ingredients :)

Usually hummus is made with a lot of tahini and olive oil, which isn’t necessarily bad for you. But if you’re wanting a dip that’s even lower in fat or calories, than you can follow this recipe and forget the tahini (which is pureed sesame seeds in case you didnt know) :)

Chick peas, which is what hummus is made out of, are beans. That means high in fiber and protein! So hummus is a very healthy way to snack..or add something special to sandwiches without all the extra fat of mayo!

This recipe is like an “original” hummus flavor you could buy..the sky is the limit though! Add any extra flavors you like to give it your own spin. Maybe some olives, or red pepper, or more garlic, or onions..who knows! I know I spice mine up with all sorts of things..but olives is definitely a winner:) Here is the basic recipe for homemade hummus! Use veggies to dip in it, spread it on crackers, or use it on sandwiches..whatever you’d like:)

photo 3

Hummus
-1 can garbanzo beans (chick peas)
-2 T olive oil (more if needed for constancy)
-2 T water
-1 T lemon juice
-1 clove of garlic
-1 T cumin
-1 tsp each: garlic salt, dried onion/onion powder, salt, pepper, season salt, italian seasonings
-Optional add ins: olives, pureed garlic, red pepper, sundered tomatoes, or any flavor you’d want!
Directions: Place all ingredients in food processor. Blend until smooth! Enjoy as a dip or on a sandwich :)

Chocolate Salted Caramel Pretzel Pancakes

22 Apr

Long name, but so deserving.

For the last week of the pancake challenge I’ve been telling you all about, the category was chocolate pancakes. After seeing caramel extract and pretzels in my pantry..I knew what needed to be created.

See, I love sweet and salty combinations. It’s always been my favorite. Like those pretzel M&M’s..mmmm!

So this week, I decided to come up with something so unique, in hopes of winning that contest finally on the last week. Unfortunately, yet again, I didn’t. But if it wasn’t just based off looks and off of actual taste, I’m sure I would have in a heartbeat!:)

This whole pancake challenge has been so fun for me. Every week it’s given me a goal to come up with such a unique, healthy recipe. Even though I didn’t win, I have loved every minute of it..and can’t wait for another challenge to arise…I’m competitive if you haven’t already established that :)

But here is my nonwinning, delicious pancake recipe for those of you like me who love that sweet and salty combo!

photo 2

Chocolate Salted Caramel Pretzel Pancakes
Batter:
-1/2 cup oat flour
-1 scoop chocolate protein powder
-about 20 pretzels, mostly broken into pieces
-1/2 cup almond milk
-2 T cottage cheese
-2 T cocoa powder
-1 T butterscotch pudding mix
-1 tsp caramel extract and vanilla extract
-1 tsp baking powder
-sprinkle of sea salt
Directions: Put all ingredients except pretzels in blender and blend until smooth. Mix in 3/4 of the pretzels, crushed. Pour into pan on stove. Lightly toss a couple more crushed pretzels on top of cooking pancakes.

Clean Chocolate Syrup:
1/4 cup cocoa powder
-2 T water
-1 packet stevia

And here’s some of my pancake challenge creations in review! All of these recipes are on my site somewhere! :)

photo 1