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Trying to add more fruits and veggies to your daily eating habits? Add both first thing in the morning with this Tropical Green Smoothie. It’s February 1st – how is everyone doing on their New Year’s Resolutions so far? I saw a funny post on instagram that January was just a “practice round”. The problem setting big resolutions or goals, is you have to refine them in the beginning and make small habit forming changes to help you get to your end goal.
One goal that I have been discussing a lot lately this path month is simply including more fruit and vegetables within meals and snacks. Just simply go back to the basics. Are you really getting in the minimum recommendation of 5 fruits and vegetables a day? If the answer is no, this should be your starting point.
If eating healthier or maintaining a healthy weight is your goal for 2017, start here. Try to add a serving of fruit and/or vegetables at every meal and snack. If you are typically consuming 3 meals and 2 snacks per day (and now you are adding a fruit and/or vegetable to each) – BAM! You just reached the minimum daily recommendation for fruits and vegetables for the day. Smoothies are a fantastic way to add both fruit and vegetables in one meal! The secret to this smoothie is the frozen avocados. Now, of course, you can freeze them yourself, but now Welch’s prepackages them in the frozen aisle. Now, you won’t have to worry about the other portion of your avocado turning too quickly. The frozen avocado makes this smoothie so creamy, almost like a consistency of a milkshake.
Cozy up to a bowl of Snickerdoodle Oatmeal this holiday season!During the winter months, I always crave a warm bowl of oatmeal in the morning. Skip the sugary packets of oats and create a hearty bowl with simple ingredients, that I am sure are probably in your kitchen already.
Surprisingly, I am not the biggest fan of snickerdoodle cookies. I think it’s because I don’t prefer sugar cookies (the base of snickerdoodles). I am more of a chocolate chip cookie kind of gal, but I do love the warm cinnamon sugar combination from snickerdoodles. McCormick recently came out with a new roasted cinnamon. The roasted version has a richer, deeper flavor than traditional cinnamon. If you love cinnamon and want a bigger and bolder flavor, you have to try roasted cinnamon.
The toppings of this oatmeal really make this breakfast a winner! Have you tried the seasonal Larabar snickerdoodle flavor? Plus, swirling in Betsy’s Best cinnamon chia gourmet peanut butter adds that extra pop of flavor.
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I feel like poor Brussels sprouts have always had bad reputation. Don’t turn up your nose to nutritious Brussel sprouts. Cook them in flavorful ways like these Sautéed Brussels Sprouts with Apples and Chicken Sausage. Growing up did your parents tell you to “eat your Brussel sprouts!”? Some still cringe when they hear that. I would guess 9/10 times those people were eating boring, unflavored, under seasoned sprouts.
I find that with many vegetables. Try cooking veggies in a variety of cooking methods and season in different ways. I showcased this idea in a cooking class once, where we cooked cauliflower in 4 different ways: steaming, boiling, roasting, and mashing with a variety of spices and herbs. It was interesting to hear everyone’s views of which method they preferred. Just because you don’t like a vegetable one way, doesn’t mean you won’t like in another way.
Don’t count out Brussels sprouts just yet, until you try this Sautéed Brussels Sprouts with Apples and Chicken Sausage recipe! Brussels sprouts are part of the Brassica family of vegetables, which also includes cabbage, broccoli, kale, and collard greens. They are rich in many valuable nutrients. They are an excellent source of vitamin C and vitamin K. They are a very good source of numerous nutrients including folate, vitamin A, manganese, dietary fiber, potassium, vitamin B6 and thiamin (vitamin B1) and a good source of omega-3 fatty acids, iron, phosphorus, protein, magnesium, riboflavin (vitamin B2), vitamin E, calcium, and niacin. What is your favorite way to enjoy Brussels sprouts?
1 pound Brussels sprouts, shaved with a food processor or roughly chopped
2 tablespoons apple cider vinegar
1 honeycrisp apple, julienne
salt and pepper, to taste
Instructions
Slice the chicken sausage on a bias (or simply on an angle). In a large pan, heat 1/2 tablespoon olive oil and cook chicken sausage. Remove from pan and set aside.
Add remaining olive oil in the pan and sauté onions and garlic until caramelized. Add shredded Brussels sprouts and cook for an additional 2-3 minutes or until desired doneness. Add apple cider vinegar and cook for an additional minute.
Add apple slices and cook until just warmed through. Add the chicken sausage back in and toss until combined. Season with salt and pepper, to taste.
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Imagine the sweet indulgent taste of black forest cake, but a healthier version for breakfast. This Black Forest Smoothie Bowl will feel like an indulgent treat, but healthy for delicious and filling breakfast. Disclosure: I was not compensated for this post, however I did receive free samples of Kura. All opinions are my own and not influenced in any way.
I will be the first to admit, sometimes these pretty looking bowls end up in a tumbler cup as I am rushing out the door. It’s so important to take the time to sit down and enjoy a breakfast. I personally am trying to be more mindful of that myself. I know I’ve talked about this before, but enjoying a smoothie bowl vs. a smoothie drink (even with the same exact ingredients) can help practice mindful eating.
Making a smoothie bowl instead of an on-the-go drink can help practice mindful eating and encourage slower eating. It’s easy to suck down a smoothie in a few big gulps. By enjoying a smoothie bowl with a spoon it can help you slow down, be more aware of what you’re eating and pay attention to whether or not you are actually hungry.
I never used to be a fan of protein powders, because majority of them have a lot of weird sounding ingredients and additives in them and even have a weird after taste, but now there are more options out there from real food ingredients. I always promote real food first, but sometimes protein powders can be a great supplement to the meal. Key word = supplement. Protein powders alone shouldn’t replace a full meal. Take this smoothie bowl for example, it contains three food groups with a balanced mixture of carbs, fats, and proteins, coming from it’s wholesome ingredients – fruit, almond milk, yogurt, almond butter, and chia seeds. The protein powder is supplementing the meal to add that extra little boost of protein. I was intrigued about Kura with it’s grass-fed dairy protein and probiotic blend. Again, the protein powder is meant to supplement the meal with adding an additional 14g of New Zealand grass-fed dairy protein, which is proven to have higher levels of omega-3s than grain-fed dairy protein. (source)
Have fun with the toppings and add your favorite healthy options!
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Adding more plant-based proteins into a healthy diet, like chickpeas, can reduce the risk of heart disease. Chickpeas are a versatile legume in the kitchen and with a few simple ingredients, you’ll get hooked on these Lemon Parsley Chickpeas! I’m on a total chickpea kick lately. These lemon parsley chickpeas, hummus, and Banza pasta.. I can’t get enough.
Did you know.. Chickpeas, also called Garbanzo Beans, are the most widely consumed legume in the world?Chickpeas are a great balance of carbohydrates, protein, and fiber. With the new USDA guidelines, along with many other beneficial improvements now encourages healthy eating patterns to include:
A variety of protein foods, including seafood, lean meats and poultry, eggs, legumes such as beans and peas, soy products, and nuts and seeds.
The typical American diet is so “meat-based” when it comes to the protein food group. Adding variety of plant-based protein is beneficial for many reasons including it’s high fiber content, providing adequate protein for growth and repair, and low in saturated fat which can reduce the risk of heart disease.
Chickpeas are a great plant-based protein to start incorporating into a healthy diet!
Make your morning breakfast a little more fun, by turning a cup of oatmeal into an oatmeal muffin with just adding a few more healthy ingredients and the ease of popping it in the microwave to cook. There are so many single-serving microwave recipes out there, but many are more on the indulgent side – I’m talking to you, brownie in a mug.
I first learned about this recipe idea from Love Grown Foods, themselves, but I decided to spruce it up a little bit by adding some other healthy ingredients. I thought it would be fun to share a “how-to” video version!
I’ve been wanting to start creating videos for awhile now on the blog, so bare with me as I am still in the learning phases of this venture.
I love this recipe because it serves one. I love muffins, but sometimes I don’t want to make a whole batch especially if I am the only one eating them. Plus it’s a fun healthy twist from a regular oatmeal kind of breakfast.
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Six ingredient stuffed tomatoes with whole grains can be eaten as part of a main dish or as a vegetable side.
Most of my recipes are inspired of the game “What’s in my fridge?”. This usually happens at the end of the week, when there are leftovers or a few items here and there from other meals of the week. I feel like I’m en episode of Chopped and Ted Allen is giving me a mystery basket to cook with. I used leftover quinoa, or you can use essentially any whole grain you like in this recipe. If you don’t have any leftover quinoa, you can always use this quick alternative.
This recipe can be easily adapted with the flavors you like. I added spinach, mushrooms, and garlic because that was what was in my fridge!
Have leftovers? The next morning, I reheated a quinoa stuffed tomato with a fried egg on top. A fried egg on top can make everything better.. am I right?
Now you can never say when you open your fridge, “I have nothing to eat!”. Just play “what’s in my fridge” and you’ll be surprised what you can come up with!
Spruce up your cheese and cracker platter the next time you are entertaining guests. Try these fun combos with only 3 topping ingredients each!
Disclosure: This post is sponsored by Blue Diamond Nut Thins.
At any type of party there is usually a cheese and cracker platter on the appetizer table.
I love a good cheese and cracker combo, but one of my pet peeves is when the cracker crumbles apart when you take a bite and all the delicious toppings fall off. Artisan Nut Thins are a sturdy crunchy cracker that is the perfect vessel to make your cheese and cracker platter a success.
Plus, the nutrition facts stack up so your guests can enjoy a nutritious appetizer. Per serving Artisan Nut Thins have 3 grams of protein per serving with whole grains and wheat & gluten free that can help cater to all guests dietary needs. When I serve cheese and crackers, I prefer to assemble a large platter of these little bites, so my guests don’t have to put any effort into topping their own crackers. With three simple topping ingredients, you now have to tools to create a delicious and nutritious cheese and cracker platter. I fell in love with the smoked salmon and cream cheese combo when I was on a cruise awhile ago. Cruises have endless buffets and is the perfect time to try new foods! During that cruise, I had it every morning for breakfast on a bagel. Bagels are not an everyday type of food for me, so a cracker topper is the perfect solution for my craving. Plus, salmon is packed with omega-3 heart healthy fats.
Put a small smear of cream cheese on an Artisan Nut Thin cracker.
Top with a small piece of smoked salmon and a sprig of fresh dill
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Did you ever think to put cottage cheese on a cracker? Try it! The little hint of salt from the cottage cheese combined with the cracked pepper and refreshing cucumber is a great cracker topping combo. Plus, cottage cheese is packed with protein, making it a great appetizer choice versus the typical appetizer fare.
Flax Seed Artisan Nut Thins or Multi-Seed Artisan Nut Thins
Low-fat cottage cheese
Cracked black peppercorn
English cucumber, thinly sliced
Instructions
Place a small dollop of cottage cheese on an Artisan Nut Thin cracker.
Sprinkle with a pinch of cracked black peppercorn.
Make a slice half way into the center of the cucumber. Fan and place on top of cottage cheese.
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Who doesn’t love a sweet and salty combo? I always like to think outside the box with my combinations, and this cracker combo hits all the notes. Crunch and touch of salt from the cracker, creamy and salty from the cheddar cheese, chewy and sweet from the raisins, and sweet from honey.
Flax Seed Artisan Nut Thins or Multi-Seed Artisan Nut Thins
Cheddar cheese
Raisins
Honey
Instructions
Place a slice of cheddar cheese on an Artisan Nut Thin cracker.
Add a few raisins on top and drizzle with honey.
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Think outside the box with the typical cheese and cracker fare. No one wants a boring cheese platter anymore. Now you have 3 combos to start with and with only 3 toppings each, making it much less stressful to whip up right before a party. Don’t even wait until your next party, make these for a nutritious afternoon snack.
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I’ve been a little obsessed with kefir lately. When I saw they had an eggnog flavor, I jumped right on it. I’ve been enjoying kefir as is, but this time wanted to try it in a recipe.
Kefir naturally has a tangy flavor, so when incorporating it in a smoothie, a banana was the perfect way to sweetened it up.
Eggnog only comes around once a year, so I don’t mind indulging in a small glass one time a year. Eggnog just screams Christmas to me, and I want to enjoy that seasonal treat more than once without the guilt!
Enjoy as a breakfast, snack, or dessert to get in the holiday spirit! I know what I’ll be making for breakfast Christmas morning!
Indulge in the holiday seasonal flavors without packing on the pounds. Feel good about drinking eggnog with this eggnog smoothie recipe!
Ingredients
Scale
1 banana
1 cup Lifeway kefir eggnog
1 cup unsweetened almond milk
(optional) ground nutmeg
(optional) ice
Instructions
Simply add ingredients to a blender and blend until smooth.
For a thinner consistency add more almond milk. For a thicker consistency add ice.
Sprinkle with ground nutmeg.
Notes
For a festive rim: take 2 tbsp of sugar and mix in 1 drop of red food coloring. With a damp paper towel moisten the rim of the glass. Coat the rim of the glass with sugar.
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It’s February 1st – how is everyone doing on their New Year’s Resolutions so far? I saw a funny post on instagram that January was just a “practice round”. The problem setting big resolutions or goals, is you have to refine them in the beginning and make small habit forming changes to help you get to your end goal.
One goal that I have been discussing a lot lately this path month is simply including more fruit and vegetables within meals and snacks. Just simply go back to the basics. Are you really getting in the minimum recommendation of 5 fruits and vegetables a day? If the answer is no, this should be your starting point.
Smoothies are a fantastic way to add both fruit and vegetables in one meal! The secret to this smoothie is the frozen avocados. Now, of course, you can freeze them yourself, but now Welch’s prepackages them in the frozen aisle. Now, you won’t have to worry about the other portion of your avocado turning too quickly. The frozen avocado makes this smoothie so creamy, almost like a consistency of a milkshake.
