Recipes

Breakfast Energy Bowl.

Helloooooo delicious. This fruit filled delight is a breakfast energy bowl. I created this recipe for those of us who want something light yet filling in the morning. Seriously guys, I was full for a majority of the day from just eating half of this. 

 

To recreate, you will need the following ingredients:

• 1 tbsp organic goji berries
• 1 tbsp flaxseeds
• 1 tbsp chia seeds
• 1/2 cup rolled oats
• 1/2 small organic banana
• 1/2 cup organic blueberries
• 3 organic strawberries
• 1/2 cup non-fat plain Greek yogurt
• 1 tbsp raw agave nectar
• 1/4 cup water

The measurements above will make 2 servings. So, once you've made your bowl, split it in half and save the rest of it in the fridge!

Step 1: 

Measure out your 1/2 of nonfat greek yogurt and place it into a bowl. 

Greek yogurt is phenomenal for you. It contains a higher amount of protein than regular yogurt and clearly doesn't contain fat. It contains probiotics, which are healthy active cultures that aid digestion. Greek yogurt also contains other nutrients such as phosphorus, which helps to maintain a normal pH in the body and generates energy.

Step 2: 

Measure out 1/2 cup of rolled oats and place them in a separate bowl. Go ahead and add 1/4 cup of water to the rolled oats and place the bowl in the microwave for 15 seconds. This will make the oats soft and warm. Let the oats cool a minute and then combine the oats with the Greek yogurt. YUM

Rolled oats contain a specific type of fiber known as "beta-glucan." This type of fiber has been proven to lower cholesterol levels and helps in preventing heart disease and breast cancer. Oats contain an incredible amount of antioxidants as well as magnesium and selenium, which help your keep your immune system healthy!

Step 3:

Measure out your flaxseed, chia seed, and goji berries (all 1 tbsp each) and add on top of the oats/Greek yogurt mixture.

Flaxseeds help reduce the risk of heart disease, diabetes, stroke, and cancer. They contain omega-3 essential fatty acids (aka the "good fats"), lignans (plant estrogen and higher antioxidant value than any other fruit or veggie), and fiber (aids digestion, lowers cholesterol, maintains blood sugar, healthy weight).

Step 4:

Measure out your 3 strawberries, 1/2 cup blueberries, and 1/2 banana. Add them on top of your bowl.

Strawberries, blueberries, and bananas are so amazing for your body and soul! The list of nutrients goes on and on: B-complex, Manganese, Potassium, Fiber, Vitamin C, Phenols, Vitamin K, and Vitamin B-6 are just SOME of the health benefits of these wonder fruit.

Step 5:

Top off your bowl with 1 tbsp on raw agave nectar...and voilà! You are done. 

Agave nectar is a low-glycemic natural sweetener that is similar to honey. It is derived from the plant that is used in making tequila and can be used to sweeten both food and drink. It is an ideal alternative to sugar and offers health benefits from weight loss to wound healing.

Salmon Quinoa Quiche.

Nom.

As you could probably tell, I am a little obsessed with breakfast. I like to change things up a bit depending on whether I am in a sweet or savory mood. Since my last recipe was sweet, let's do some savory, shall we? I found this recipe on Fit Foodie Finds and absolutely had to try it.

For this heavenly dish, you'll need:

-4 oz. of cooked salmon

-6 eggs

-1.5 cups of cooked quinoa

-1 tsp coconut oil or cooking spray

-Salt/pepper to taste

Preheat the oven to 350 degrees fehrenheit. Take out a muffin pan and wipe just enough coconut oil (or cooking spray) to lightly grease it up. Fill each space up with a muffin tin and then go ahead and scoop about an inch of quinoa into each space. Next, add some cooked salmon on top of each one. Lastly, individually crack an egg into every quinoa/salmon tin. You can add whatever remaining quinoa you have to the tops of each space for a little garnish. Of course, you can sprinkle some salt & pepper to taste :)

Banana Protein Pancakes & Cream Sauce.

FINALLY. A way to eat sweet delectable pancakes without all the added guilt. Not to mention the amount of fiber, antioxidants, and protein you are adding to your day! For only 210 calories per serving, these pancakes will be a hit for anyone with a sweet tooth.

To recreate, you will need:

The Batter:

*1 cup of rolled oats

*1 tbsp of raw chia seeds

*1/2 banana

*1 tbsp agave nectar

*1 tsp baking soda

*1 tsp baking powder

*A small sprinkle of sea salt (do not need to add if watching sodium intake)

*1 tsp vanilla extract

*1/2 cup coconut milk

*1 tbsp coconut oil

*1 tsp cinnamon

*2 tbsp water

Makes approximately 4 servings.

The Cream Sauce:

*1/2 cup organic cashews

*1/2 banana

*1/2 cup coconut milk

*1 tsp cinnamon

*2 organic medjool dates

*1 tsp vanilla extract

Makes 4-6 servings.

Now, let's cut to the chase... shall we? :)

STEP 1

Before you start focusing on the batter, grab that 1/2 cup of cashews and soak them in warm water. You want them to soak as you prepare everything else so they are soft when you need them.

STEP 2

Measure out your cup of rolled oats...

Then blend them into a fine powder. 

Like so...

STEP 3

Grab that raw chia seed and add it to your blended oats.

STEP 4

Now add your baking powder AND baking soda (forgot to add the soda in the picture lol)

STEP 5

Smash up half of that banana and add it to the mixture.

STEP 6

Now, add the remaining ingredients to your batter: the agave nectar, coconut milk, cinnamon, water and vanilla extract. Blend together very well!

STEP 7

Prep the 2 tbsp of coconut oil. I like to measure the amount aside and use a smidge of it for each pancake I cook. That way, I monitor how much oil I utilize. It's nice because I usually don't end up using the whole 2 tbsp after all. Yay for cutting calories :)

STEP 8

Now, let's get all the ingredients for the cream sauce prepped and into the blender: 2 dates, 1 tsp vanilla extract, 1/2 cup coconut milk, 1/2 banana (forgot to add in picture), 1/2 cup of soft cashews, and the optional salt.

STEP 9

Your blended cream should look a little like the photo below. If you'd like, you can warm it up on the stove or in the microwave. I recommend it!

STEP 10

Go to town on those pancakes! 1 serving will either be 1 large pancake or 2 small ones. If you're trying to stay in the 210 calorie serving zone, pour on about 3 tbsp of cream. You could also add a dollop of 0% fat Greek yogurt with some sliced fruit. Enjoy!

Homemade Mochi.

Ever wondered where you could get your carb fix without the guilt? UM homemade mochi is the answer. So what is mochi anyway?

Mochi is a nutritious bake-and-serve rice snack made from whole grain brown rice. It is all-natural... without additives, preservatives or colorings. It's also wheat-free and gluten-free.

 

You can buy mochi already made at Whole Foods in the refrigerator section. It looks like a brown rectangle and comes in multiple flavors. My personal favorite is the raisin & cinnamon mochi. It looks like this:

 

Okay, so if you've decided to purchase the mochi, it's super simple to make. You preheat the oven to 450 degree fehrenheit, break the entire block into little pieces, place the pieces on a baking sheet, and bake them for 10 minutes. DONE. They come out warm and fluffy just like a doughy cinnamon roll! Then you can add whatever toppings you'd like. For example, I added honey and non fat cream cheese to mine. UNBELIEVABLE.

BUT, if you'd like to make your mochi from scratch rather than buy it from the store, here's how you do it (raisin & cinnamon flavor):

-1 cup organic sweet brown rice

-1/2 cup water

-pinch sea salt

-1/4 cup raisins

-2 tbsp cinnamon

Bring a pot of water to a boil and then add your sweet rice. Cook it and then let it sit for about 10 minutes. Once it's cooled off, fluff it with a fork and then put the rice and raisins into a blender. Blend it up just until it's fluffy. In another bowl, add the water, blended rice, cinnamon, raisins, and salt. Make sure your hands are washed because you're going to want to knead the mochi with them. Presto! There's your mochi :)

 

Pad Thai.

Okay, okay. So when you read the words, "pad thai," you automatically think of a delicious  peanut noodle dish that is well over your day's calorie limit. Well, this recipe IS a delicious peanut noodle dish but minus all the calories :)

For this recipe, you'll need:

-2 tbsp organic peanut butter or PB2 (woops, completely forgot to put this in photo!)

-2 bags of pasta zero shirataki noodles (15 kcals per pack)

-4 heads of broccoli

-hand full of carrots

-3 garlic cloves, minced

-1 shallot, chopped

-1/2 pack of mushrooms

-1/4 cup lit soy sauce OR see low cal recipe below

-dash of sea salt

Low Cal/Low Sodium Soy Sauce Substitute:

-2 tbsp sodium free vegetable stock

-2 tsp red wine vinegar

-1 tsp stevia

-1/8 tsp ground ginger

-dash black pepper

-3/4 cup water

-dash garlic powder

-dash sea salt (do not add if watching sodium intake)

Step 1

Open up the packs of shirataki noodles and drain them in a pasta strainer. Give them a little rinse with water. Just a forewarning, they smell kind of gross but have no fear! They taste just fine. These noodles are made of a soluble fiber called "glucomannan" that come from a Japanese yam. They are slightly more gelatinous than regular noodles but hey, they are gluten-free and contain barely any calories. Definitely something worth exploring if you ask me.

Once you've drained the noodles, pat them dry onto a paper towel and set them aside as you begin prepping the sauce.

Step 2

Grab your broccoli, carrots, and mushrooms and steam them in a pot.

 Cover those babies up until they are ready!

Step 3

As your veggies are steaming, mince the garlic and chop up that shallot.

Step 4

Now it's time to prep your homemade soy sauce. Grab all your ingredients, measure them out and heat them on medium heat for about 10 minutes. 

Step 5

As your soy sauce is being heated, grab another sauce pan. Add a tbsp of coconut oil, your minced garlic, and chopped shallot. Keep this over medium heat, occasionally stirring the mixture until the shallots become soft.

Step 6

As your 2 sauce pans are at work, the veggies should be about done. Take them out of the pot and chop them up into small pieces. Add them 

Step 7

Combine everything! Add your chopped veggies and soy sauce to your sauteed garlic and shallot mixture pan. Toss it all together with 2 tbsp of peanut butter (or PB2 if watching kcals). Add a dash of sea salt if you so desire. Lastly, grab those shirataki noodles and toss them into your sauce.

Step 8

Voile! You are finished with your healthy and incredibly satisfying pad thai.

**Side note: Depending on your taste preferences, you could always add more peanut butter and/or salt to your sauce. Also, you could play around with whatever veggies you'd like to add as well. Snap peas are always a great alternative or addition :)

 

Black Bean and Mango Quinoa Salad

The multiple colors in the delicious salad signal its nutritional value. It's loaded with vitamins, phytochemicals and minerals. The quinoa and black beans gives this dish a protein pack that will fill you up pre or post-workout. Not to mention all the essential amino acids it provides. You can either make it entirely of quinoa or you can blend a bed of organic lettuce of your choice underneath.

Servings: 6  Serving Size: 1 cup Calories: 164

Ingredients You'll Need:

• 15-ounce can black beans, no salt added, rinsed and drained
• 1 cup cooked quinoa
• 1 small red bell pepper, chopped
• 1 cup chopped fresh mango
• 1/2 tsp ground cumin
• 1/4 tsp ground turmeric
• 1/4 cup finely chopped red onion
• 1/2 cup chopped fresh cilantro
• 1 medium lemon
• 1 tbsp organic coconut oil
• 2 garlic cloves, minced
• 1 cup optional organic lettuce (kale, spinach, romaine, arugula, etc) 

 Step 1:

If you haven't done so already, go ahead and chop up your garlic, red bell pepper, red onion, cilantro, and mango. Separate the garlic because you'll be adding it alone before you combine with the rest of the veggies/fruit.

 

Step 2:

In a separate skillet, heat up 1 tbsp of coconut oil. Add your minced garlic and let the oil soak up the flavor for a few minutes. Do not forget to occasionally stir so your garlic doesn't burn. After a few, grab your veggie mango mix and add it to the skillet. Keeping it on medium heat, stir it a bit so that everything is lightly covered in the oil. Then cover the skillet and let it sit for about 5 minutes.

Step 3:

Once the red onion seems to become a little softer and translucent, grab your cup of cooked quinoa and toss it into the pan. Let it sit over medium heat for a few minutes as you stir with a wooden spoon. 

 

Step 4:

 Easiest step. Add everything else! I like to start out with the black beans so it can heat up and the flavors can really mix into the quinoa. Then add the lemon, cumin, and turmeric. Stir it for about 3-5 minutes on medium heat and then you can begin serving! If you wanted to add lettuce to your dish, prepare a bowl and cover the bottom with a layer of greens. Add the mango salsa quinoa mixture on top...and enjoy!