Posts tagged healthy

Remember when I did that awful 3-day cleanse? Yeah, it still haunts me too. Well I over estimated the amount of kale (and lemons) that we would need so we were left with A LOT. Searching for a way to use it I decided to make a little brunch hash with it. I’m sure there will be a few more kale recipes to come because even after this, we still have much to be eaten.

This recipe reminds me of a meal that my mom used to make for my sister and I when we were little. When there were leftover boiled potatoes, my mom would chop them up with some butter in a skillet and get them brown and crispy, then toss in some hot dogs, a little salt and pepper and that was our lunch. Seriously one of my favorite meals as a kid! My dad always thought it was disgusting but it is a mommy specialty and I will always love it. Although nowadays I might make it a bit healthier i.e. the following recipe.

Sweet Potato, Kale & Turkey Sausage Hash

Serves 2

Ingredients:

• 1 tablespoon coconut oil, or any other oil
• 2 small sweet potatoes, diced
• 4 stalks kale, chopped
• 1/4 cup water
• 3 turkey sausage links, chopped
• 1/2 teaspoons salt
• 1/2 teaspoon pepper
• 1/4 teaspoon cayenne pepper
• 1/2 teaspoon garlic powder

Method:

1. Melt the coconut oil in a pan over medium-high heat and add the sweet potatoes and 1/4 teaspoon salt and pepper. Cook for 10-15 minutes until they start to become tender.
2. Add in the kale and water to steam. Top with garlic powder, 1/4 of salt and pepper again. Cook until the kale has mostly wilted about 5 minutes.
3. Add in the sausage links, mix to combine and sprinkle with cayenne pepper. Cook for about 10 minutes until all of the kale is wilted, the sweet potatoes are cooked all the way through and the turkey sausage is warmed through.
4. Serve and enjoy.

My family owns a cabin on a lake and it is my haven where I cannot be bothered. My sister was lucky enough to live there last summer and I was so jealous. It is so peaceful and relaxing. Laying on the dock, tanning, swimming, drinking fruity beverages, and having no worries. 

What do you call your summer living establishment by a lake? Cabin, that’s what I say. Cottage, that what my Grama says. Lake house, yeah right.

When my grandparents are at the cabin, breakfast is always a big deal. Always around 9AM, everyone is always there to eat. Same. Thing. Every. Time. Bacon from the local meat locker. Eggs, either scrambled or fried. Milk and orange juice. Toast with grape jelly. It is super nostalgic and I love it. I am thinking this would be a great addition to our lovely breakfast time. Not that I can break a hard-pressed family tradition or the lack of love for vegetables in my family members… but this could be tweaked to their liking. 

Breakfast Bake

Serves 6 (Grama, Grandpa, Mom, Dad, Sister and Myself)

(Revised from Betty Crocker)

Ingredients

• 1 (9.6oz) package turkey sausage crumbles (Jimmy Dean)
• 1/2 cup chopped bell pepper (1/2 medium pepper)
• 1/4 cup diced red onion (1/4 medium onion)
• 1 1/2 cups grated sweet potato (1 small)
• 1/2 cup shredded cheddar cheese, separated
• 1/2 cup bisquick mix
• 1 cup skim milk
• 1 eggs + 2 egg whites
• salt and pepper

Method:

Preheat the oven to 400 degrees F. Grease an 8x8 pan. In a large skillet over medium heat, cook the sweet potato, bell pepper and onion for 6-8 minutes, add a pinch of salt and pepper. Turn off the heat and add in the turkey sausage. 

In a large bowl, mix together the bisquick, milk, 1/4 cup of cheese and eggs until blended. Add in the turkey and veggie mixture and pour into the greased pan.

Bake uncovered for 30-35 minutes or until a knife inserted comes out clean. Top with the remaining 1/4 cup of cheese and bake until melted, about 3 minutes. Let cool for 5 minutes, cut and serve.

Cabin time is just around the corner!

Does anyone know when I can find a fully functioning brain? Because mine has just vanished. Seriously. It seems as though after my capstone presentation day, I have not been able to function normally. I can’t form sentences when speaking, I keep tripping and falling, I feel it is unsafe for me to drive, and all I want to do is nap and be extremely sedentary.. and I’m NOT EVEN DRUNK! Ugh so frustrating. It needs to turn back on and QUICK because I start my residency in about two weeks and I am going to need it to be sharp and smart!!

While I search, please enjoy this savory quinoa recipe. Yum!

Crunchy Thai Quinoa Salad

(Revised from Ambitious Kitchen)

Ingredients:

• 1 cup uncooked quinoa
• 2 cups shredded red cabbage (1/2 head)
• 1 bell pepper, diced
• 1/2 red onion, diced
• 1 cup shredded carrot
• 1/4 cup green onion, diced
• 1/2 cup cashews
• 1 cup chickpeas, drained and rinsed

Dressing:

• 1/4 cup peanut butter
• 2 teaspoons freshly grated ginger
• 3 tablespoons soy sauce
• 1 tablespoon agave
• 1 tablespoon red wine vinegar
• 1 teaspoon sesame oil
• 1/2 the juice of 1 lime

Method:

Cook the quinoa as directed on the package. When it is done, let it cool for about 10 minutes. While it is cooking, chop your veggies.

Add peanut butter and agave in a small microwave safe bowl and heat in microwave for 20 seconds. Add in ginger, soy sauce, vinegar, juice of a half lime and both oils. Stir until mixture is smooth and creamy. Thin with the lime juice.

Add all of the dressing to the cooked quinoa. The more the merrier.

Next fold in the red pepper, onion, cabbage, carrots, and chickpeas into the dressed quinoa. Garnish with cashews and green onions. Serve chilled or at room temperature.

The longer this sits, the better it gets. All the flavors dance in the fridge as it waits for you to eat more. This is a GREAT meal to take for lunch! If you are going to pack it for lunch wait to add the cashews or they will get a little soggy.

If you happen to locate my wandering brain, please email me!

Do you ever get hangry? You know, when you are angry for no reason and people things really erk you, then you realize “Oh, I’m just hungry!” Hangry. I would like to thank my friend Jenna for introducing me to this word, because it describes me very well. I need food every 3 hours or else I act like a mama bear defending it’s cubs. 

To prevent the hangry mama bear in me, I like to have snack like apples and almond butter or protein bars around to keep me going. I think I have eaten too many protein bars because a few weeks ago I tried to eat one to calm my hanger, I took one bite and gagged because I couldn’t stand the taste of the protein-iness and ugh… I threw it away immediately. I have been on a hiatus. I have wanted to make my own protein bars and FINALLY did it. These taste SO MUCH BETTER than the craptastic store bought ones, and super easy to make friendos!

Obviously, I made chocolate ones, but you can make whatever flavor cures your hangry attitude. I added some simple substitutions at the end.

Chocolate Almond Protein Bars

(Revised from MissFitnessLife.com)

Ingredients:

• 2 cups quick cooking oats
• 5 scoops chocolate whey protein powder
• 1/2 cup chopped almonds
• 2 tablespoons chia seeds
• 2 teaspoons vanilla extract
• 5 tablespoons almond butter
• 1/2 cup almond milk (chocolate & unsweetened)
• 1/4 cup dark chocolate chips

Method:

Line an 8x8 pan with wax paper and set aside. In a large bowl combine oats, protein powder, chopped almonds and chia seeds. *I forgot to put the chia seeds in, so mine are “chia encrusted”, but I strongly suggest just to put them in with the other dry ingredients.*

Pop the almond butter (AB) in the microwave for about 30 seconds so that it is easier to work with. Add the AB and stir until the AB is covered. It will look clumpy and not very mixed in.

Slowly add 1/2 cup of almond milk and vanilla, stirring throughout until it forms a batter-like consistency. I ended up using my hands to mix because it is a thick batter/dough. Add the chocolate chips.

Add mixture to the pan. Using an extra piece of wax paper or wet hands, press the mixture down so it is flat. The dough is SUUUPER sticky so do your best to mold it into the pan.

Refrigerate for 30-60 minutes and cut into bars. Wrap the bars in wax and store in the fridge. 

These are soooo delicious people. Chocolately, sticky, sweet, and you can’t even taste the “protein flavor” like the store bought bars. The almonds have a soft crunch and the chocolate chips have a bigger crunch! The bars keep me full for a long time too! Great between meals and before or after a workout. I am so proud of these little bars! Now go make your own!!

Super Simple Substitutes:

• peanut butter or any other nut butter instead of almond butter
• any other nut or seed for the almonds or chia
• vanilla protein powder or your favorite flavor
• original almond/soy/cows milk
• dried fruits instead of chocolate chips
• cut into 16 smaller squares
• endless possibilities

You now have your own personalize, and better tasting Luna Clif Met-Rx EAS protein bars! Each bar has 215 calories, 18 grams of protein, 6 grams of fat (lots of healthy fat!), added fiber from the chia, and full cure to your hanger.

Smiles Go Miles :)

I attempted to run today… this was me. I need a drink… a protein drink :)

I have found the most amazing protein shake. It is a product called Click. It is a protein powder that has two shots of espresso in each serving. The company’s story is pretty cool. Long story short the creators of Click owned a women’s fitness center, saw women skip breakfast and turn to coffee-house beverages for their lack of energy. So they combined the protein that you need after a workout with the gourmet coffee flavor that people crave and made Click. 

It is just delicious. It comes in mocha, vanilla latte and decaf mocha. I love both flavors. AND the cool thing is you can drink them cold OR HOT! I love Click because after I workout in the morning, I am able to have something healthy to supplement my workout AND caffeinate me for class.

Click only has 120 calories, 15 grams of protein, 1.5 grams of fat, and 6 grams of sugar, plus 23 vitamins and minerals. I decided to combine more awesomeness together to make this kick@$$ post-workout shake.

Banana Mocha Protein Shake

(Makes 1 24-oz Shake)

Ingredients

• 1 cup ice cubes
• 8-oz unsweetened chocolate almond milk
• 1 banana (fresh or frozen)
• 2 scoops (1 serving) of Click Mocha
• 4 to 8-oz water

Method:

Add all ingredients to a blender. Blend for 1 to 2 minutes. Drink!

PS: If you do not watch Happy Endings on ABC, your life is missing happiness. It is THE best show on TV. I laugh so hard I cry. I dare you to watch it, you will not regret it. It will be back March 29th @ 8PM.

My roommate was watching TV and saw this recipe. It is meatballs, made healthier with eggplant and ground turkey. So naturally as girls trying to look good for Vegas in a few months, we will try anything that tells us it is relatively healthy/lower calories and fat. Funny thing, I had the recipe the whole time in a cookbook on my shelf. I did some fiddling with the proportions to make my life easier (because Jennie-O ground turkey comes in packages of 20-oz, not 12-oz… Duh Rocco DiSpirito).

Mini Turkey Meatballs

(Revised from Rocco DiSpirito Now Eat This! Diet)

Makes 24 Meatballs

Ingredients:

• 1 small eggplant (you will need 1/3 C of flesh)
• 3 tablespoons low-fat, low-sodium chicken broth
• 1/2 small onion, chopped
• 2 garlic cloves, chopped
• 2 large egg whites
• 20-oz lean ground turkey (1 package)
• 1/4 cup fresh flat-leaf parsley, chopped
• 6 tablespoons grated Parmesan cheese, divided
• 1 teaspoon salt
• 1/2 teaspoon pepper
• 1/4 teaspoon red pepper flakes
• 1 cup low-fat marinara sauce + more for pasta
• 1/2 lb of whole wheat spaghetti

Method:

Turn your broiler on. Place the eggplant on a sheet pan under the broiler to char the skin until it is blackened and the flesh is cooked through, about 10 minutes depending on the size of your eggplant.

Allow the eggplant to cool slightly then cut in half, Scrape out the flesh being careful not to incorporate the skin. Measure out 1/3 cup of the flesh.

Heat the oven to 450 degrees F. Spray a mini-muffin plan with cooking spray and set aside.

In a blender, combine the cooked eggplant, chicken broth, onion, garlic and egg whites. Puree until it is a smooth consistency.

In a large bowl, combine the mixture with the ground turkey, parsley, 3 tablespoons cheese, salt, pepper and red pepper flakes.

In each muffin cup, add 1 teaspoon of marinara sauce in the bottom.

Drop a rounded tablespoon of meat mixture into the cups. Top with another teaspoon of marinara sauce. The cups will look overfilled, but the meat will shrink down a bit when they are cooked.

Bake for 15-20 minutes until they are done. While the meatballs are cooking make some pasta to go with it!

The sauce will run off the sides of the muffin pan so have some aluminum foil underneath the pan to save time on cleaning it!

Time to eat: pasta + meatballs + more sauce + more cheese = in your mouth. YUM!

I thought that these were super delicious. You get to eat a traditional comfort food and I felt way less guilty. The meatballs are super savory and juicy from being cooked with the sauce. Thrown on top of some spaghetti and I was in heaven! You couldn’t taste the eggplant so if that scared you no worries, it is just a secret skinny ingredient.

Happy Cooking!