Breakfast Oats

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You’ll Need:

  • 1/2 cup dry instant oatmeal
  • 1/4 cup Blueberries
  • 1/4 cup red Raspberries
  • 1/8 cup slivered almonds
  • 1/2 cup Almond Milk
  • Chia and/or hemp seeds to sprinkle

Annnnnnd any other goodies you’d like to add would be juuuust fine!

Prepare oats to package, add goodies and milk and enjoy – cool thing about oats it you can pretty much put anything on it …

Other goodie ideas:

  • any fruit (blackberries, apple slices, banana, pear slices, pineapple, peaches, strawberries, ect)
  • Spices (pumpkin, cinnamon, nutmeg, stevia, vanilla extract. )
  • Milks (cows, hemp, almond, rice, soy)
  • Nuts and seeds (almonds, cashews, walnuts, chia, hemp, flax, pecans)
  • chocolate chips – yep! you just read that right hahaha

 

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Mixed Up Oats! (My Everyday oatmeal Mix!)

image  Well pretty much everyday, its usually this or an egg white scramble …

But… Here’s the recipe!

3/4 cup oats – plain

1 Tbsp. Chia Seeds

1 Tbsp. Flaxseed Meal

1 Tbsp. Pomegranate seeds – unsweetened (optional)

1/2 cup water

3/4 cup Almond Milk

(I mix this all together and let it soak through the night .. this helps with digestion, and then when I’m ready to eat in the mornings, I just heat it up for about a minute and a half and go! )

(OPTIONAL) Top it off with:

Cinnamon

All Spice

Slivered Almonds -unsalted

sunflower Seeds – unsalted

Any fruits.

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Benefits of Flax Seeds!

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I love adding flax-seed to my recipes, if you haven’t noticed! So here I’m going to tell you why they are so amazing and some of the benefits they can provide.

So they are most commonly known for providing a good source of Omega-3, but they also have a good source of ALA  (alpha linoleic acid), fiber, and micronutrients. They are known to protect against things such as cancer, heart disease, inflammation, diabetes, arthritis, improving blood sugar, lowering cholesterol and many other things.

You can choose different forms of flax whether you want an flax oil, the whole seed or a seed that’s been ground into to a powder form (ground meal flaxseed). Store in a cool dark and dry place for optimum freshness. ( I keep mine either in the pantry or fridge).

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Flax seed can be added to virtually many dishes because its easy to add into baked goods, oatmeal, smoothies and even meats (like a meatloaf or meatballs).Also, as you shop, you’ll probably notice that more and more things are starting to add it in because it’s so healthy! (yay) It has a light nutty flavor but isn’t too overpowering.

So whether you buy ground meal, whole seeds or an oil, enjoy the benefits and hopefully enjoy the taste! =)

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Zucchini Bread!!! (dairy-free,egg-free, gluten-free, vegan)

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LOVE Zucchini Bread!!! SO ..here’s a more healthier option when it comes to some yummy bread for maybe a party or even a small snack!

You’ll Need:

3 Zucchinis (shredded)

2 tablespoons of ground flax seed mixed with 5 tablespoons of water in a separate small bowl (this is your “eggs”)

1 1/2 cups of Gluten free flour (or if you don’t need it to be gluten free, another great option is whole wheat flour)

1/2 cup Olive oil.

1/2 teaspoon salt

1/2 cup agave nectar

2 teaspoons of pure vanilla extract

2 teaspoons cinnamon

1/2 teaspoon baking powder

1/2 teaspoon baking soda

(Optional ingredients include: Raisins, Walnuts, Chocolate chips…get creative!!)

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How to:

Pre-heat oven to 350

In very small bowl, mix flax sees and water in bowl and set aside so it gets thicker and kind of “goopy”

Next, in large bowl, mix olive oil, vanilla, cinnamon, agave, “egg” mixture, salt and shredded zucchini into bowl. Mix well.

Then add Flour, baking soda and baking powder into same bowl and mix until all ingredients are wet.

Coat baking pan with cooking spray, and pour mixture into blow and bake for about 20-30 min depending on how big the pan is. Bake till a toothpick or knife comes out clean without mixture on it.

** I cut a slice and topped it with a tiny drizzle of natural honey** So good**

YUMMMMMMMM!

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Ch-Ch-Ch-Chia – The Power Plant!

So we’ve been hearing a lot of controversy on this little plant haven’t we? Why? why is it go great? Well my friends I’ll tell you!

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The chia seed is very rich in polyunsaturated fats (that’s a good fat), and is one of the highest plant-based forms of Omega-3. Thus meaning not only is a super healthy fat, but it helps decrease things like heart disease, stroke, inflammation and reduces high cholesterol. Its full of fiber (10 grams per 2 tbsp.), protein, antioxidants, minerals and helps you stay fuller longer between meals. Helps with weight loss, depression and good for people with a gluten allergy-since its gluten free.

How to add them into your food? Well, first off they are virtually tasteless so its rather easy to add to almost any meal. Also, not sure if you’ve ever had chia seeds, but once added to water they poof up like no ones business. So needless to say, a little bit goes a long way haha (learned that the hard way!)

You can add them to oatmeal, smoothies, sprinkle on top of salads and add to ice cream .. for some examples. I like to use it as an egg substitute for baking since my stomach has a hard time digesting eggs… but that’s just me.

Below is a quick little video about chia seeds =) And some other links to learn more!

https://www.youtube.com/watch?v=hy8fA9dt2kM

The Salad Bar – Building a Kick-Ass Salad! =)

So when it comes to salads, you want to stick to somewhere around 400- 500 calories. That way its enough to sustain you but not to much to where you should have probably just of had a pizza or some pasta. . . And remember calories aren’t everything, you need your good fats in there too to absorb nutrients and adding some protein is always good too.

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  • Picking your Greens – pile them on!!! (keep in mind a usual salad has about 3-4 cups at least depending on how much you want.)

Spinach- Only has 7 calories per 1 cup and very high in Vitamin A, low in saturated fat and cholesterol.

Romaine-  10 calories per cup. a good source of Riboflavin, Vitamin B6, Calcium, Magnesium.

Spring Mix- 6 calories per cup. Since this is a mix, you get all kinds of good-ness!!

Iceberg- 8 calories per cup ( not my fav, because it doesn’t have many nutrients, its basically eating a plate of water.. id skip this one, but if your not that used to salads all the time this may be a way to wean you into them. )

Mixed Baby Greens – 6 calories per cup. Since this is a mix, you get all kinds of good-ness!!

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  • Protein

Shrimp – 60 calories, 1 gram of fat per 3 oz.

Chicken (breast, skinless) – 179 calories per 4 oz. 4g fat. 35g protein.

Beans-  calories, 0 grams of fat per 1/2 cup. (there are SOOO many different kinda too! My fav ?, black, kidney, and chickpeas)

Steak – 162 calories, 9 grams of fat per 3 oz.

Tofu- 34 calories per slice (around 84g). 1g fat. 5g protein.

Tuna (canned, in water)- 179 calories per cup. 1g fat. 39g protein. Good source of Vitamin B6, Phosphorus, Niacin, Vitamin B12 and Selenium.

Salmon (Wild, Atlantic) – 281 calories per 1/2 Fillet. 13g fat. 39g protein.

Hard Boiled Eggs- 78 calories per Med. egg. 5g fat . 6g protein.

fetacheddar   blue c       ameri

  • Cheese

Feta- 99 calories, 8 grams of fat per 1/4 cup.

Cheddar- 114 calories, 9 grams fat per 1/4 cup

Blue- 119 calories, 10 grams fat per 1/4 cup.

American- 94 calories per 1 oz. 6g fat.

Dairy-free (G0-Veggie Brand) – 90 calories per 1/3 cup. 6g fat.

straw         apples     grape     pear

  • Fruit

Strawberries- 24 calories, 0 grams fat per 1/2 cup.

Dried Fruits  (Apricots) – 34 calories. 0g far per 4 pieces.

Dried Fruits ( Cranberries) – 123 calories per 1/3 cup.

Grapes- 52 calories. 0g fat per 1/2 cup.

Pears- 1 pear 86 calories. 0g fat.

Apples – 95 calories per 1 medium apple.

Mandarin Oranges-103 calories per 1 cup. 1g fat

cucumber          tomato      bell       mush     olive    brocl

  • Pile on the VEGGIES! – and they pretty mush all have 0g fat.

Cucumber- 8 calories per 5 slices.

Broccoli- 20 calories per 1 cup.

Olives-  63 calories per 4 jumbo olives, slice them up, they will go a long way!

Cauliflower- 27 calories in 1 cup

Onion- 8 calories on 2 tbsp.

Carrots- 50 calories in 1 cup of shreds.

Tomato – only 3 calories in 1 cherry tomato.

Bell Peppers- 5 calories in 10 strips.

Mushrooms- 22 calories in 1 cup

Sugar Snap Peas-  41 calories in 1 cup

Radishes- 9 calories in 1/2 cup

corn       avo       whater

  • Other Random Goodies!

Corn- 16 calories per 2 tbsp. o g fat.

Avocado- 23 calories per 1 tbsp. 2g fat.

Seeds (sunflower, pumpkin ,etc.) –  depends on what kind you get – be sure to read label and look at serving size.

Mixed Nuts –  depends on what kind you get – be sure to read label and look at serving size.

Water chestnuts- 60 calories per 1/2 cup

Croutons- 122 calories per cup

  • To Top it Off — Dressings. (ALL PER 2 TBSP. )

Oil and Vinegar- 81 calories. 7g fat.

Light Balsamic- 20 calories. 1g fat.

Fat-free Italian – 13 calories. 0g fat

Thousand Island- 111 calories. 11g fat.

Honey Mustard- 139 calories. 12g fat

Ranch- 149 calories. 15g fat.

Caesar- 163 calories. 17g fat.

Salsa -depends on what kind you get – be sure to read label and look at serving size.

salad 1       salad 2       salad 3         salad 4

Oatmeal 101

 

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So I love oat meal, whether its just plain or the usual cinnamon. But here are some great ideas for “spicing” up your oatmeal so you don’t have the same boring bowl all the time! =) ……… and you’ll get some great nutrients, save some calories and your taste buds will be happy campers.

  • First choose how your going to prepair it!

Water is a great option to keep calories down (this is my usual “go to”)

1% milk will have more creamier effect rather than the skim milk.

Almond milk and coconut milk can be great for adding a little flavor as well. (I like the vanilla kind)

Juice, now this might sound weird , but its actually not bad. Make sure you get 100% juice so you wont be adding a shit-ton of sugar and it will be adding some extra vitamins too! I like apple juice with the apples and cinnamon kind! YUMMI *note: some juices are very strong so you might want to do half juice and half water.

  • NOW, for the fun part! TOPPINGS!
  1. Dried fruits – you can either add them after making the oatmeal, so they are kinda crunchy. Or add them when your making it and they will plump up and get all juicy (cranberries, cherries, blueberries, mango, coconut, papaya ect)
  2. Peanut Butter and Almond Butter
  3. Fresh fruit (strawberries, blueberries, banana, black berries, raspberries, pear, apples, cuties, mango, pomegranate, ect. )
  4. Dark chocolate chips
  5. Greek yogurt or Almond milk yogurt
  6. REAL maple syrup
  7. crumbled gram crackers
  8. Canned pumpkin in the fall is awesome! add some cinnamon too .. mmmm
  9. Raisins
  10. Sunflower seeds or pumpkin seeds
  11. Flaxseed
  12. Chia seed
  13. Protein Powders
  14. Jam – or use warmed up frozen berries
  15. Chopped nuts. Almonds, Walnuts, cashews.
  16. Dried apricots
  17. I have heard of people putting an egg over the top too… never tried but but it might be worth giving it a whirl!

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