Blueberry, Banana, Peanut Butter & Kale Smoothie

I'm back on my smoothie game these days! They never disappoint and are super nutritious. Sometimes I get overwhelmed with all the possible options that I can blend together. I usually survey all the ingredients I have and just type them into google to find a recipe that incorporates them all. Smoothies are a great healthy breakfast or just a healthy afternoon snack. I probably have at least 3-4 smoothies a week, they're so easy to make, can be stored overnight and just so tasty!

Ingredients

• 1 medium banana, peeled (can be frozen)

• 1/2 cup mixed frozen berries (I just used blueberries)

• 1 tsp chia seeds

• 1 hefty tbsp natural peanut butter

• 1/2 cup almond milk (sweetened, unsweetened, vanilla, original...whatever you like)

• 2 cups fresh kale (or spinach)

Step 1: Place all the ingredients in the blender and blend until creamy. Add more almond milk or fruit to thin/thicken your smoothie to a consistency you like.

Step 2: Serve immediately, or cover and enjoy later!

My smoothie is a little more purple than yours may be because of my excessive use of frozen blueberries, but still delicious and nutritious. This batch made about 2 smoothies, but I opted to drink it all at once as my breakfast. The peanut butter and mixed kale kept me full for majority of my morning. I really enjoyed the taste of this smoothie, blueberries, with a hint of banana every now and again with the twang of peanut butter. The batch has about 360 calories, 15 g of fat, 48 g of carbs, and 11 g of protein, it's like a mean in a cup! Definitely going to be making this one again!

ENJOY!!

Healthy Breakfast Egg Muffins

I believe that one of the major reasons why we eat out at restaurants and pick up fast food on our way to work or school is because of lack of planning/meal preparation. I am very guilty of stopping at McDonalds or another fast food chain to pick up something quick and easy on my way to school, but this doesn't have to be the case. All it takes is a little bit of planning ahead and your life will be so much easier and healthier too! I saw this recipe for egg muffins on Pinterest and I thought this would be a perfect solution to my morning routine. I love to sleep in as much as the next person and sometimes my breakfast suffers, I end up grabbing a protein bar and some nuts or something insufficient. These muffins are a more filling and better-tasting alternative!

Ingredients

• Eggs (you can choose to use as many eggs as you want, I chose 6)

• Coconut oil (I don't have this, so I just used some Pam to grease the pan)

• Salt & Pepper to taste

• Handful of Veggies (I used spinach, red pepper and yellow onion)

• Your Favorite Protein (I chose to use turkey bacon)- OPTIONAL

• Your Favorite cheese (I chose extra sharp cheddar, obviously)-OPTIONAL

Step 1: Preheat oven to 350 F and grease your cupcake pan with your oil.

Step 2: Combine your eggs in a bowl, finely chop your veggies and meat. Add some salt & pepper if you'd like until eggs are scrambled.

Step 3: If you are using cheese, sprinkle some on the bottoms of the cupcake places. Evenly pour mixture into cupcake spaces about 2/3 of the way.

Step 4: Bake for 18-20 minutes, remove from oven and allow to cool for about 10 minutes before removing from the pan. 

My 6 eggs and ingredients made about 8 muffins!! Another great thing about these little guys is that you can store them in plastic baggies in the fridge for later meals. When you're ready to eat, pop in the microwave for about 30 seconds and there you go! My picture doesn't even do them justice, they smelled and looked delicious. I couldn't wait and decided to have two this morning (Pictured below). 

I just drizzled some Siracha over top with some extra pepper and paired with a Thomas's Multi-grain English muffin and chopped banana and strawberries. These little muffins are so nutritious and you know exactly what is going into them, unlike what you buy at Dunkin Donuts or any other chain like that. It only takes about 30 minutes to prepare these little guys and they make so many that you can either share or save for later days! Definitely give them a try!

ENJOY!!

Greek Yogurt Mac & Cheese

I think we can all agree that mac & cheese is amazing. It has pasta, which is great, and cheese, umm helloo..delicious!! I have been wanting to make a healthier version of mac & cheese because one, I really like it and two Kraft has all kinds of chemicals and add-ins that make their version very unhealthy and fattening. The famous "blue box" has been a staple in childhood diets for years now, and I think it's time for healthier upgrade.

Ingredients

• 8 oz (about 2 cups) elbow pasta (you can use whatever pasta you want, I opted for classic elbows)

• 8 oz (about 2 cups) shredded cheese (I used a 2% skim sharp cheddar)

• 1/2 cup plain yogurt (I used Trader Joes Greek Yogurt)

• 2 cups fresh spinach

• Salt & pepper

• 1/4 tsp onion powder

• 1/4 tsp garlic powder

Step 1: Cook the macaroni according to the package instructions (should be no longer than 10 minutes) until al dente.

Step 2: Place the spinach leaves in the strainer and before emptying the pasta into the strainer, save 1/2 cup of the pasta water. Then empty the pasta into the strainer, the hot water will start to wilt the spinach. After shaking the excess water out, transfer the pasta and spinach back into the pot. 

Step 3: Add about 1/4 of the pasta water you saved into the pot and stir in the cheese until melted. Stir in the Greek yogurt, garlic and onion powders and S&P until smooth and creamy. If the mixture is too thick for your liking, add the rest of the pasta water you saved. Serve while hot!

I chose to serve my mac & cheese with some roasted asparagus and grilled chicken cutlets. The whole meal took me about 25 minutes and I devoured it in about 5...that's how good it was. When I first read the recipe and saw that it required Greek yogurt I was a little skeptical because it tends to have a strong and tangy taste. To my surprise, I couldn't even tell. It came out creamier than the box mac & cheese and overall tastier too. You can opt to add different veggies or even no veggies if that's what you prefer, you can also play around with different cheeses (cheddar mozz, parmesan and colby-jack). This recipe is definitely one of my new favorites and it will be making future appearances on my blog. Try it out and let me know what you think!!

ENJOY!!

Satisfy Your Sweet Craving!

In case you haven't noticed, I'm not much for sweets but every now and again my sweet tooth kicks in. In my opinion you don't need to eat a chocolate bar or an entire cake to get your sweet tooth fix. There are enough natural sugars in fruits, honey and yogurt to satisfy you. After dinner the other night, I was craving something sweet so I looked in my fridge and found some ingredients, threw them all in a bowl and had an instant sweet snack.

Ingredients

• 1 cup halved strawberries

• 1 cup grapes

• 1/2 cup chopped walnuts

• 1/2 cup almonds

• 2 scoops Greek yogurt

• 1 tbsp honey (OPTIONAL for extra sweetness)

• 1 tsp of cinnamon sugar (OPTIONAL for extra sweetness)

Step 1: Clean off strawberries and cut into halves. Chop up almonds or break into smaller pieces. 

Step 2: Combine all your ingredients into a bowl and mix together.

I'm not going to lie to you, it doesn't look that appetizing but it tasted so sweet and delicious. The sweetness of the strawberries, grapes, honey and cinnamon sugar definitely satisfied my craving. You can add whatever fruits you want (bananas, other berries, mangoes) and you can also use flavored yogurts. So instead of scarfing down a few chocolate bars when you have a sweet craving, reach for something quick and easy that's naturally sweet! 

ENJOY!!

Mashed Cauliflower with Spinach and Garlic

My favorite food in the world is mashed potatoes and when I tell people this, they usually just look at me in bewilderment. In all honesty, they are delicious, especially with some cheese and some spinach...delicious!  Since mashed potatoes are mainly carbohydrates, I chose to ditch the potatoes and opt for a low-carb substitute: cauliflower. My mom usually makes 1/2 potato and 1/2 cauliflower but since I had an excess of cauliflower I decided to use it all. Not going to lie, I was very nervous to ditch my favorite, but they ended up being quite delicious.

Ingredients

• Medium-sized head of cauliflower, chopped into florets

• 3 cloves of garlic (you can add more or less depending how you feel about garlic)

• 1 tsp thyme

• Salt & pepper to taste

• 1 handful raw spinach (OPTIONAL)

• 1/2 cup unsweetened Almond milk (OPTIONAL)

Step 1: Fill a large saucepan with enough water where majority of your florets are covered. Bring the water to a boil and then add the florets. (You can also use a steamer basket for this step). Allow cauliflower to cook for about 6-8 minutes, until tender.

Step 2: Drain your cauliflower and transfer to a large bowl (You can use a food processor instead of mashing by hand). Since I don't have a food processor, I used a potato masher to mash the cauliflower. Add in your salt, pepper, thyme, garlic and spinach. 

Step 3: If your mixture is a little too dry, add some almond milk of water. After everything is mixed together, serve hot.

For dinner tonight, I chose to pair my mashed cauliflower with some steamed broccoli and some simple herb and lemon chicken. Chicken is one of my favorites to cook because you can do ANYTHING you want with it and it's usually pretty quick. Although the cauliflower didn't taste like potatoes, the consistency and look is right on, they were still quite tasty especially with the added spinach and garlic. My potatoes were more on the garlicky side, so if you plan on talking with people after this meal, definitely easy on the garlic. To treat the cauliflower like normal mashed potatoes, add some of your favorite ingredients, whether it be cheese, sour cream, chives, bacon, or whatever you prefer. One cup of mashed cauliflower has around 142 calories, about 9 grams of carbs compared to one cup of mashed potatoes which has around 210 calories and over 30 grams of carbs. If you are looking for a low-carb side, this definitely won't disappoint! Give it a try!

ENJOY!!

Whole Wheat Tortilla Pizzas

Hello everyone! I was on hiatus for a bit, but I'm back. I don't think I am alone when I say that pizza should be it's own food group, and I know how ridiculous that sounds but pizza is fantastic, PERIOD. As you can guess, pizza is not considered healthy but there are ways to make it healthier. Like tacos, pizza is super versatile and anything can be added to it. I chose to make a few swaps to make my version of pizza healthier, while still maintaining delicious flavor. I made two tortilla pizzas the other day and they were very tasty. 

Ingredients for Pizza 1

• 1 whole wheat tortilla

• 2 tbsp reduced fat marinara sauce 

• 1/2 cup chopped broccoli florets

• 5-6 halved cherry tomatoes

• 1/2 cup reduced fat mozzarella cheese

• 1/4 bell pepper chopped

Ingredients for Pizza 2

• 1 whole wheat tortilla

• 2 tbsp pesto

• 1/2 cup chopped broccoli florets

• 1/2 cup reduced fat mozzarella cheese

• 1/2 bell pepper

• 1 4 oz grilled chicken breast, cut into slivers

Step 1: Grab your whole wheat tortilla and put your base down (pesto or marinara sauce). Load your pizza up with your favorite ingredients.

Step 2: Since the tortilla can fit in the toaster oven, that is where I made mine, but you can put your pizza on a baking sheet and into the oven. I set my toaster oven to 400 degrees.

Step 3: Cook for about 10 minutes, or until slightly brown and crunchy. Cut into pieces, top with some hot pepper flakes and enjoy!

The whole wheat tortilla saves you on calories while still providing a crunchy crust for your pizza. The toppings for your pizza should be on the lighter side because you don't want to overload your pizza. I chose to opt for grilled chicken for protein and some light veggies for taste and crunch. These tortilla pizzas are like having your own personal pan pizza, so that everyone can have their own favorite toppings. It doesn't take much to make this yummy dish. Definitely try it out!

ENJOY!!

Spaghetti Squash with Chicken, Spinach and Garlic

I really can't get over how much I love spaghetti squash! I haven't bought pasta in over 2 months, and there really isn't a need to anymore as long as I have my spaghetti squash. It's just so versatile and pasta-like, there's no need to ever buy pasta again!! For this recipe, I wanted to dress it up a bit by adding some veggies and a protein to the mix. It makes for a delicious and simple recipe that you can repeat a few times a week.

Ingredients

• 1 cup spaghetti squash

• 1 6 oz chicken breast

• Grape tomatoes

• 1-2 cups spinach

• 1 clove garlic

• 1 tbsp Parmesan cheese 

• 2 tbsp olive oil

Step 1: Prep your chicken by heating a medium skillet over high heat, add 1 tbsp olive oil. Coat your chicken with whatever seasoning you like (I chose Grill Mate's Montreal Chicken) and put into pan. Cook evenly so that the chicken is fully cooked, about 3 minutes on each side (depending on the size of the breast).

Step 2: Rinse the pot and add the other tbsp of olive oil and your garlic. Let the garlic brown a bit before dropping in your spinach. The spinach should wilt down in about 4 minutes. After the spinach is cooked, portion out your spaghetti squash** into a bowl and pop in the microwave and chop your grape tomatoes. 

Step 3: Chop your chicken into bite-size pieces and add into your bowl along with your spinach with garlic and tomatoes. 

And voilá, there you have it! A simple dish that has everything your body needs; protein, carbs, healthy fats and veggie. I also chose to top my dish with some Parmesan cheese, obviously, to get the full effect. After, I felt just as satisfied as I had eaten a bowl of pasta, and the flavors worked so well together. If you want your dish a little more moist, you can add some more olive oil to the final product, but I found that it tasted just as good without it. Give it try and don't hesitate to comment and tell me what you thought!!

ENJOY!!

**To see how to cook your spaghetti squash, CLICK HERE**

Graze Boxes

I don't know about all of you, but sometimes I have a hard time deciding what is a healthy snack and how much of it I should actually be eating. While doing my daily Facebook once over, I noticed a company called 'graze'. After doing some research I found out that this company promotes healthy snacking by sending you a box of snacks specific to what you like. They have tons of options; nuts, dried fruits, seeds, and tons of fun and delicious flavors. The company was founded by seven friends who wanted a better way to snack and now the company has flourished!

To get started, they ask you a bunch of questions about what you like or don't like or have allergies to and they allow you to look over all the snack options and rate them. All their snacks are portioned out to be the perfect amount of snack and each snack has a healthy benefit to it; whether it be essential vitamins and minerals or a good source of protein.

Another great thing about the company is that they give back! graze founded the graze school of farming in rural Uganda, where they teach the community how to successfully grow, maintain and harvest their own food.

Below is a picture of the box that I received yesterday:

You're probably wondering about how much all this costs...good news!! This box cost me $6.00 and the shipping was absolutely FREE!! You can get them delivered as often as you want and each box is only $6.00, so essentially you are getting 4 different snacks for only $6.00! The box is delivered to whatever address you want and it can easily fit in most average-sized mailboxes so you don't have to wait around to sign for it. I am definitely going to be using this company moving forward! If you want to give it a try, use my exclusive invitation code : CORTNE8PB. 

Visit the website and do your own research, I'm sure you will want to give it a try!! CHECK OUT GRAZE!

ENJOY!!

Peanut Butter Waffles

I'm all about simple yet effective and this concept can be applied to my breakfasts as well. One way to keep you feeling fuller longer is to sub out butter for a nut butter because it is packed with protein. I don't have a waffle maker so I just opted for some multigrain waffles from Trader Joe's (TJs). There are better waffles out there, but these are what I have. This breakfast was quick to make and filling!

Ingredients

• 2 waffles (any kind you want)

• 2 tbsp Peanut butter

• 1 tbsp Honey 

• 1 cup Granola

• 4 slices turkey bacon (I used Butterball--cheap and yummy!)

• 1 cup Almond milk

Step 1: Toast the two waffles to your liking. Put you turkey bacon strips on a microwaveable plate and nuke for about 3-5 minutes, depending on how cooked you like your bacon. 

Step 2: Take out your waffles and spread them with peanut butter, sprinkle your granola on top and then drizzle some honey over the tops. Take your bacon slices out of the microwave (CAUTION: THE PLATE WILL BE HOT), set on plate. Finally, pour yourself a cup of almond milk to wash it all down.

Explanation time: I chose to opt for turkey bacon because it is lower in fat than regular bacon with only 30 calories for 2 slices. Regular bacon actually gets a bad rep, but if you choose a leaner version of your favorites, you don't have to sacrifice your beloved pork bacon. The peanut butter on the waffle packs protein that you should be eating at every meal, especially at breakfast, while the granola adds a crunch and extra flavor. Lastly, the almond milk, it has very high nutritional value because it is made from finely ground almonds and water. In comparison to regular cow's milk, almond milk has fewer calories, contains antioxidants as well as vitamins and minerals. This breakfast is like I said, simple yet effective because it doesn't take too many ingredients and effective in that it will keep you fuller longer. Try it out!!

ENJOY!!

Broccoli Quesadilla

To stick with my St. Patrick's Day theme of green things, I chose to opt for this broccoli quesadilla. I'm always looking for ways to reinvent the classic quesadilla and when I came across this recipe, I got excited and wanted to try it right away. I always seem to have excess broccoli in my fridge, which is never a bad thing, but sometimes I run out of ideas on what to do with it. As I said in my last quesadilla post, you can put literally anything you want in them so I figured why not try broccoli.

Ingredients

• 1 cup broccoli, cooked and chopped--room temperature

• 1 cup mozzarella cheese, shredded

• 1/4 cup corn kernels

• 1/4 tsp garlic powder

• 4 WW tortillas 

Step 1: Combine broccoli with cheese, corn and garlic powder. Season with salt and pepper as needed. Divide mixture in four, for each tortilla. Add the mixture to one half of the tortilla and top with the other half.

Step 2: Heat a large frying pan over medium heat until hot. Carefully place one of your quesadillas in the pan. Place lid over the pan to trap heat inside so that the bottom cooks until golden. After about 2-3 minutes, remove the lid and place a plate over the top of the pan. Take the pan and flip over so that the cooked side of the quesadilla is facing up, then put it back into the pan over the heat to cook the other side. 

Step 3: Repeat with the other quesadilla. Remove from pan and slice into fours. 

This quesadilla was delicious, especially with the Siracha I drizzled on top of it for some spice. Broccoli is one of the most nutritious vegetables because it is rich in vitamin C, A, folic acid, calcium and fiber. It also plays a role in preventing cancer, regulating blood pressure, reduces cholesterol and maintaining good bone health while preventing osteoporosis. According to USDA's nutrient database, 1 cup of boiled broccoli has more vitamin C than an orange and as much calcium as a glass of milk. Definitely try it out! 

ENJOY!!

Kale Spinach Apple and Mango Green Smoothie

Happy St. Patrick's Day everyone!! I thought it would be appropriate to share yet another recipe for a Green Smoothie I made this morning. I was thinking long and hard about what I should make for today because I wanted it to be green for St. Patrick's Day, so I settled on this. This smoothie, like all the other ones I have discussed, it so tasty, rich and perfect for the morning.

Ingredients

• 1 cup chopped mango (I used a few frozen chunks I bought from Trader Joe's)

• 1 cup kale

• 1 cup spinach leaves

• 1 apple, cut and cored (You can use whatever type of apple you like)

• 1/2 cup of coconut water

Step 1: De-core and cut up your apple into smaller chunks. Add all your ingredients to the blender and let it get green and smooth. 

The more I make these smoothies, the better I feel about myself. I have noticed that I have more energy after I drink them. Again, the color may still be daunting but once you get past it, you will definitely be incorporating them more into your daily life. Hope you enjoy your St. Patrick's Day and be safe!!

ENJOY!!

Healthy Chicken Stir Fry

I could eat Chinese food everyday, but with all the MSG and unnecessary fat, it's not the best idea. For those of you who don't fully understand what MSG is, it's a flavor enhancer commonly added to Chinese food, canned vegetables and processed meats. It has been linked that MSG causes headaches, poor attention, nausea, skin rash, and even chest pain. It is a synthetic additive added to your food taht cannot be processed in your body, like high fructose corn syrup. One of the great things about stir fry is that it doesn't require a lot of time and you can add as many ingredients as you like. This dish proves that you don't have to drench a meal in butter and fat for it to be delicious.

Ingredients

• 1 yellow bell pepper

• 1 stick of celery

• 1 carrot stick

• 1/2 diced white onion

• 1 cup of cooked corn

• 5-10 cut up asparagus

• 2 chicken breasts (cut into bite size pieces)

• 3 tablespoons lemon juice

• 2 tablespoons of light soy sauce (I used Kikkoman)

• Dash of 2 of Chili flakes

• Siracha

Step 1: Chop up all your veggies. Heat a medium-sized skillet and add a few dashes of olive oil. Add your vegetables to the skillet and cook until they start to brown. 

Step 2: After a few minutes, add your raw chicken. Let the chicken cook for about 5 minutes with the veggies. Finally, add your lemon, soy sauce and chili flakes. Cook for about 10-15 minutes total.

Step 3: Put in a bowl and drizzle Siracha on top for some extra spice to your already delicious dish.

I chose to put my stir fry over 1 cup of red quinoa instead of white or brown rice. Essentially, you do not need any rice or quinoa because they dish itself is very low cal, but extremely satisfying without it. As you can tell from my picture, I drenched my bowl in Siracha and it was delicious. The meal was simple and the best thing is, I got to use a lot of veggies that I had extra of. You can change up this meal by opting for shrimp or beef instead of chicken, adding more veggies (edamame, sprouts, mushrooms, etc) or completely removing the meat and just stick with veggies. Definitely give it a try!!

ENJOY!!

Mashed Chickpea 'Tuna' Salad

In my cabinet I have cans and cans of chickpeas because I want to incorporate them into my diet more. They contain fiber, which keeps you feeling fuller longer, iron, which aids in blood transport to cells and protein. I borrowed this recipe from my vegan roommate, and I absolutely love it! Tuna is also a great source of protein but if you are a vegetarian or vegan, this recipe is a great substitute for the real thing. It's also great if you have an extra can or two of chickpeas and are having trouble thinking of how to use them. 

Ingredients

• 1 15-oz can chickpeas/garbanzo beans, drained and rinsed

• 3 stalks of celery, rinsed and finely chopped

• 2 tbsp relish

• 1/4 tsp black pepper

• 1 tsp mustard (I used spicy brown for a little spice)

• 2 tbsp mayo (you can use vegan mayo or regular mayo for this)

• 2-3 slices of tomato

• 1-2 leaves of romaine lettuce

• 1 WW wrap/tortilla (you can use bread, but I opted for a low carb tortilla)

Step 1: Mash the chickpeas so that there aren't any whole ones left, unless you like your 'tuna' a little on the chunkier side.

Step 2: Add all your ingredients and mix well. Refridgerate until ready to serve.

This 'tuna' was absolutely delicious and so simple to make. The best part is that you don't miss the tuna at all and you can add anything that you normally would add to regular tuna. I opted to eat this wrap with some of my kale chips that I made the other day...such a good choice! You can make this for your kids, as an appetizer for a party, or as I did, just a lunch for you. The whole can of chickpeas makes about 3 sandwiches, depending on how much you like on your sandwich. I will definitely be making this again. Try it out!

ENJOY!!

Tilapia, Quinoa and Spinach

I'm all about simple meals with great flavors and if I can make it healthy, even better. For dinner tonight I chose to use my leftover tilapia I had from my fish tacos the other nights, some spinach and my pre-made red quinoa. This meal is packed with proteins, good fats and a healthy helping of garlic :).

Ingredients

• Tilapia filet(s)--I used just one because that's all I had but you can easily double or even quadruple the amount so you have some for later

• 1/2 cup red quinoa (follow instructions on the package)

• 2 handfuls of spinach (full grown or baby)

• 1 clove of garlic (chopped)

• 1 tablespoon olive oil

Step 1: My tilapia was already seasoned and cooked from the other night so I just threw it in the microwave along with my cooked quinoa. If you missed how I prepped it, I seasoned both sides with Mrs. Dash's Fiesta Lime seasoning and added some extra chilli powder for more flavor. Poured some olive oil into a large skillet over medium heat then added my fish. Cooked for about 3-4 minutes per side and voíla! 

Step 2: For the spinach, I had a pan cooking over medium heat to which I added my olive oil and clove of garlic. I let the garlic brown a bit and then threw in my spinach. If you've never cooked spinach before, it's really pretty cool; the leaves get wilted and they cook down to a smaller, greener vegetable. It doesn't take long, about 3 minutes and then take off heat.

Step 3: Get your fish and quinoa on a plate, scoop on your spinach and there you have it: a simple yet delicious meal.

This whole meal (granted I had the fish already cooked and the quinoa too) only took about 10 minutes total. I loved all the complimentary flavors; the spiciness of the tilapia, the garlicky spinach and the texture of the quinoa. The meal as a whole is about 300 calories and it was definitely filling. I would definitely recommend this meal for when you don't feel like slaving in the kitchen for hours. Try it out!

ENJOY!!

Spinach Apple Banana Green Smoothie

I have quickly implemented Green Smoothies into my morning and everyday routine and couldn't be happier! They are filled with nutrients and let me use veggies and fruits that I either normally wouldn't consume on a regular basis or just have extra lying around. The great thing about them is that you can combine almost anything to make a yummy smoothie combo and it's just as simple as google searching the ingredients you have to find tons of different recipes.

Ingredients

• 1 cup spinach leaves

• 1 large apple, cored and quartered (I used Granny Smith)

• 1 large banana (the riper the better)

• 1/2 cold water or crushed ice

• 1 tsp Chia seeds (I got mine from Trader Joes)

Step 1: After playing around with how to combine everything, I decided to put the water and spinach in first and then add the rest of your ingredients. 

Step 2: Blend all ingredients until the chunks are mixed in and consistency is smooth. 

I LOVE how green and nutritious this smoothie is! Spinach definitely gives it a lighter green hue than kale, but still provides you with a ton of vitamins and nutrients your body needs to run tip top. Chia seeds are a great addition to any smoothie because they help control hunger and provide super nutrients. They also are whole grain and can be easily absorbed in your body without adding any gross taste to your food. Try it out!!

ENJOY!!

Fiesta Lime Tilapia Tacos

You literally cannot go wrong with Mexican food, so I decided to take some leftover tilapia I had and make some soft shell tacos. The best things about tacos are that they are easy, very versatile, you can put anything in them and they don't take much work. In my opinion, anything topped with cheese has my vote!!

Ingredients

• Tliapia filets (you can use any fish you want really, but I happened to have tilapia in my fridge)

• Mrs. Dash Fiesta Lime seasoning

• 1 tablespoon olive oil

• 2 Small/Fajita Super Soft Flour Tortillas

• 1 bell pepper (any color, any size), cut into strips

• 1/2 avocado, cut into strips or chunks

• 1 jalapeño, chopped

• Handful of grape tomatoes (I used 4 

• Salsa (I used Pace)

• 1/4 cup cooked corn

• Handful of lettuce

• Shredded cheddar cheese

Step 1: Prepare your fish by seasoning it on both sides. Heat olive oil in a large sauté pan and then add fish. Cook the fish for 3-4 minutes on each side (I like mine a little blackened so I lean more towards 4). The fish should easily flake apart with a fork.

Step 2: Remove fish from heat and break up into bite-sized pieces. Portion the fish out onto your shells/tortillas and layer with all your fixings. 

My tacos were fabulous; the spice of the fish went so well with the crunch of the pepper, the corn and the softness of the avocado..all topped with cheese of course. The actual cooking time for this meal was less than 10 minutes, which was probably just as much time as it took me to eat them ;). I would definitely recommend this meal, even if you aren't a big fan of fish, you can't even tell it's fish. Try it out guys! 

ENJOY!!

Kale Chips

As you can tell from prior posts, I'm really getting the hang of using kale in everyday recipes. When I was at Trader Joe's doing my weekly shopping, I picked up a whole lot of it in hopes of using it in various ways. My friend recommended I try making it into chips and I could not be happier with the result. These chips are not only nutritious but absolutely delicious!! Making these chips is extremely easy and surprisingly cheap.

Ingredients:

• Fresh kale--preferred method (you can use bagged, but your chips will be much smaller)

• Olive oil

• Sea Salt

• Black Pepper

Step 1: Preheat oven to 350 F. De-stem the kale and place in strainer to rinse off. Place your washed kale in a salad spinner or simply dry with paper towels, but be sure to be gentle as the kale is easily broken. (FYI--when the kale is baked, the pieces will shrivel and shrink, so make your pieces reasonably sized)

Step 2: Mix olive oil, sea salt, pepper in a bowl. I decided to use the olive oil sparingly because I didn't want to have too much that the kale pieces were drenched.

Step 3: This step can be done tons of ways, I chose to put the kale in a bowl and then drizzle the mixture over it and sift through with my hands until every piece is covered.

Step 4: Place your kale onto a non-greased cookie sheet. You want to place the pieces evenly spaced apart, so you may find yourself making a few batches. Bake chips for about 10-13 miutes, 13 minutes is more on the crispier side, which I like, but 10 minutes does the job well enough. 

I chose to add a bit of chilli powder to my chips to give them a little kick. They turned out absolutely delicious and made about 3 batches. Not only are hese chips low calorie and nutritious but like potato chips, you can't eat just one!! I am so excited to make them again and experiment with more spices and herbs! Definitely try these out, you won't be sorry!!

ENJOY!!

Spicy Buffalo Cauliflower Bites

For this recipe I wanted to try something a little different. As you know I love my food spicy, so I stumbled upon this recipe and thought it was the perfect balance of spice and veggie. In my opinion cauliflower is a pretty boring vegetable unless you make it into a pizza crust or find a way to spice it up, literally.

Ingredients:

• 1 cup water

• 1 cup all-purpose flour

• 2 tsp garlic powder

• 22 oz (6.5 cups) cauliflower florets

• 3/4 cups Franks Red Hot sauce

• 1 tbsp melted unsalted butter 

Step 1: Preheat the oven to 450 F. Lightly spray a large non-stick baking sheet with oil.

Step 2: Combine the water, flour and garlic powder in a bowl and stir until well combined.

Step 3: Coat the cauliflower florets with the flour mixture and place on the baking sheet; bake for 20 minutes.

Step 4: While the cauliflower is baking, combine the hot sauce and butter in a small bowl.

Step 5: Pour the hot sauce mixture over the baked cauliflower and continue baking for an additional 5 minutes. 

Mine didn't turn out as pretty as some of the other pictures, but they were still pretty spicy and yummy! I chose to serve with celery and since I didn't have blue cheese dressing, I opted for a fat free ranch. This is a great idea as an appetizer or even just a snack with some spice. Cauliflower is very low calorie but is very high in vitamins and nutrients. Some other ways of preparing cauliflower are mixing it in with mashed potatoes to decrease the carbohydrates and add nutrients and to also process it down and make it into a pizza crust. Who knew cauliflower could be so versatile?! Try it out!!

ENJOY!!

Kale Banana Mango Green Smoothie

I am a huge fan of smoothies, they are such a great alternative way to getting the proper daily servings of fruits and veggies. There has been a lot of buzz lately about the latest craze: green smoothies. I have personally never made one (until today) because I was a little hesitant about the color and consistency of the smoothie. After doing some research and understanding more about this phenomenon I decided to give it a try.

Ingredients:

• 1 cup raw kale, chopped

• 1 banana, broken into pieces

• 1 cup frozen mango

• 1 teaspoon chia seeds (optional)

• 1 squeeze of lemon

• 1 cup almond milk

Step 1: Add mango, banana and kale to blender. 

Step 2: Add chia seeds, almond milk and lemon to blender.

Step 3: Blend until smooth and enjoy!

This smoothie is about 300 calories and packed with all kinds of healthy supplements. Since this smoothie is higher in calories, it can replace a meal or become a snack. I was pleasantly surprised with how the smoothie tasted, I could barely taste the kale. Green smoothies will definitely be making more appearances on my blog for sure!

I found a simple blueprint on Pinterest on how to perfect the Green Smoothie. As you can see, there are unlimited options for making the perfect Green Smoothie, don't be scared and give it a try!! Click Here!!

ENJOY!!

Water: Why Should We Drink It?

For those of you who are unaware, water makes up about 60% of our body composition. It has also recently become the world's second most popular drink, behind soft drinks. When people opt to change their diet or eating habits, one of the first things I suggest is introducing more water into their diet. Even swapping out one sugary drink for water can be beneficial. These days, more and more people are carrying water bottles, which I think is really great! Throughout the day, our body loses fluids via perspiration, breathing, urination, defecation and skin evaporation and in order to maintain good healthy this fluid needs to be replaced. When your fluid intake is not equal to your fluid output, your body can become dehydrated--which most people are because they don't drink enough water during the day to make up for the fluids they are losing.

I drink water every chance I get. I have a re-useable waterbottle made by Contigo and it's so great! I never go anywhere without it. There are a million and one reasons why we should drink more water, but I'm only going to list a few so you can get the idea:

1. It Can Help Control Calories: dieters have been drinking water in large quantities for years now as a weight loss strategy, but there isn't any secret to this--subbing water for higher calories beveraged can certainly help lower calorie intake. Foods with high water content have higher volume which require more chewing and it is absorbed slower by the body which helps you feel full. 

2. Water Helps You Looking Young: your skin contains a high concentration of water and functions as a protective layer to prevent fluid loss. Regular consumption of water keeps your skin moisturized and reduces the appearance of fine lines and wrinkles. It you don't drink enough water, your body will retain it and this can make your skin puffy and can cause bloating.

3. Drinking Water Helps Build Muscle: water carries oxygen to the cells of your body, which includes those in your muscles. Drinking plenty of water enables your muscles to work harder and longer before they feel tired and this can help you build muscle.

4. Increases Energy & Relieves Fatigue: since the body is mostly water, drinking it helps you think, focus and concentrate better and be more alert. It also boosts your energy levels!

5. Decreases You Risk of Certain Cancers: sufficient intake of water reduces your risks of getting cancer of the colon and bladder by destroying agents that cause cancerous cells to multiply. Water reduces the levels of concentration in the cells before they get a chance to make contact with your organs. 

These are just some of the many benefits water can provide. There is also a lot of debate on how much water you should be drinking a day--the recommendation for awhile was "eight glasses a day". It is very hard to ballpark something like this for EVERYONE because everyone's body is different and requires different amounts of everything. One way to tell if you are drinking enough water is to look at your urine--if you don't drink enough water your urine will be highly concentrated and a dark yellow color, but if you are properly hydrated, your urine will be a very light yellow or even clear.

I drink water for the majority of my day--when I'm sitting in class, driving to and from places, waiting, when I'm bored, doing homework and cooking. The way I look at it, if you think you are drinking enough water, you probably aren't. Drinking plenty of water has so many benefits, it's pretty silly not to!!

ENJOY!!

Almond-Crusted Tilapia

I've been trying to incorporate more fish into my diet so I picked up some filets of tilapia at Trader Joes last week and decided to whip up something yummy. Tilapia is a really easy fish to cook and it's usually reasonably priced. I got a frozen package of 2 for about $6.00.

Ingredients:

• 1/4 cup whole natural almonds

• 2 tablespoons dry breadcrumbs

• 1 teaspoon salt-free garlic and herb seasoning blend (I used Mrs. Dash)

• 1/8 teaspoon freshly black pepper

• 1 tablespoon canola oil

• 1 tablespoon Dijon mustard

• chopped fresh parsley (optional)

• 2 (6 ounce) tilapia filets

Step 1: Place the first 4 ingredients (almonds, breadcrumbs, herb seasoning and black pepper) into a blender or food processor--process these ingredients for 45 seconds or until finely ground. Put mixture onto a shallow dish/plate.

Step 2: Heat oil in a large non-stick skillet over medium heat. Cover both sides of tilapia filets with mustard then cover with your crumb mixture. Add fish to the pan; cook about 3 minutes on each side or until fish flakes when tested with a fork.

I decided to pair my delicious tilapia with about a cup of red quinoa and a medium sized sweet potato nuked in the microwave until soft. My tilapia turned out awesome and I loved the mustard and almond tastes together. Some benefits of tilapia are that it is jam-packed with complete proteins--one 3.5 ounce piece cooked over dry heat contains about 26 grams of protein. Also, tilapia is rich in omega-3 fatty acids which are important for brain function. Lastly, tilapia can reduce your risk of heart disease. I was really impressed with how great this meal turned out and I will definitely be experimenting more with tilapia in the future.

ENJOY!!

Healthier Taco Bell Options

This title probably made you do a double take, but you were right the first time: Taco Bell. I am still a college student and food for cheap is always in demand. Most fast food restaurants have updated their menus to include healthier and more nutritious options and Taco Bell is no exception. Their version of this is called "Fresco", which means no cheese but additional lettuce and a healthier pico de gallo salsa of diced tomatoes, onions and cilantro is added. While there today, I found out that you can get almost anything on the menu prepared "Fresco" style. For anyone that knows me, sacrificing cheese is a HUGE deal for me, but I didn't really find myself missing it too much. If anything I would say that the taste was even better with the addition of the salsa.

For my meal I got a Fresco Chicken Soft Taco and a Fresco Crunchy Taco; both of these items together were only 290 calories and 11.5g of fat. I understand that this is still pretty high, but in comparison to the rest of their menu, it's pretty damn good and just as tasty.

Just to compare:

Regular Meal
Burrito Supreme with Chicken = 390 calories and 12g of fat
Crunchy Taco = 170 calories and 10g of fat
Bean Burrito = 370 calories and 11g of fat
TOTAL = 930 calories and 33g of fat

Fresco Meal
Burrito Supreme with Chicken  = 330 calories and 8g of fat
Crunchy Taco = 150 calories and 8g of fat
Bean Burrito =  340 calories and 8g of fat
TOTAL = 820 calories and 24g of fat

You can see that you cut more than 100 calories and almost 10g of fat by making the switch to Fresco. This may not seem like a significan difference but over the course of the day...even the slightest excess of calories can add up. I'm not saying that you should eat this at every meal, but just a reminder that there are HEALTHIER options at your favorite fast food locations. And who doesn't love something that is both cheap and delicious?!

YOU CAN CHECK ALL THEIR NUTRITIONAL INFORMATION ON THE TACO BELL WEBSITE  http://www.tacobell.com/nutrition

ENJOY!!

Steel Cut Oats with Peanut Butter and Strawberries

Studies have shown that breakfast is the most important meal of the day for many reasons. Starting your day off with a balanced meal that supplies your body with adequate protein, carbohydrates and fiber keeps hunger under control and allows you to think clearly when making food decisions later in the day. Some benefits of a healthy breakfast are helping with weight control, boosting brain activity, it revs up your metabolism, keeps you from binging and can even better your mood. I haven't always been a huge breakfast person because nothing would keep me fuller for more than about 20 minutes. After experimenting with different combinations of foods, I finally found something that keeps me fuller longer and is easy to make.

Ingredients:

• 3-4 cups water

• 1 cup steel cut oats (I used Trader Joe's Steel Cut Organic Oats)

• 5 cut up strawberries

• 1 tablespoon peanut butter

Step 1: Bring your water to a boil and slowly stir in 1 cup of your oats. 

Step 2: When oats begin to thicken (about 5 minutes) reduce heat and simmer uncovered for about 30 minutes (or to your desired consistency), stirring occasionally. Make sure you watch your oats because it may foam up and spill out of the pan. 

Step 3: Oats should be cooked until tender--the longer you cook them, the thicker they will get. 

Step 4: You can serve your oats immediately or refrigerate for about 1 week. If you choose to store them, the oats will thicken so you should stir in a little milk or water to loosen them up. 

(If you choose to store them, you only need about 2-3 minutes in the microwave to heat them up).

I made my oats the night before and stored in tupperware containers so that I can just pop it in the microwave and add my fixings. I chose to opt for fresh cut strawberries and some peanut butter for some extra protein. This is such an easy and nutritious breakfast, I love that it can be prepared in advance as well. 

ENJOY!!

Spaghetti Squash with Turkey Bolognese

Pasta. Mostly everyone eats it and in massive quantities. I am definitely guilty of eating multiple bowls in one sitting, smothered in sauce and cheese...just thinking about it is making me hungry! Luckily, I have introduced another way to to satisfy my Italian cravings without the extra calories and carbohydrates with two words: spaghetti squash. If you want that delicious pasta dish without sacrificing flavor, spaghetti squash is definitely the way to go. One of my favorite Italian dishes is pasta with bolognese sauce. Bolognese is just a meat-based sauce...usually used in lasagna or sitting ontop of a pile of angel hair pasta. For this recipe I decided to healthify it by swapping out the pasta for spaghetti squash and making a turkey bolognese for dinner tonight. 

Ingredients for turkey bolognese:

• 2 tablespoons olive oil
• 1 pound ground turkey
• 1/2 cup finely chopped red onion
• 4 cloves garlic, minced
• 1/2 cup finely chopped carrots
• 1/2 cup finely chopped celery
• 1 tablespoon thyme leaves
• pinch of chili flakes
• salt and freshly ground black pepper
• 1/2 cup red wine (whatever you have, I used Merlot) but you can also use white wine
• 2 cups tomato sauce
• 1/2 cup tomato juice

Ingredients for spaghetti squash:

• 1 whole spaghetti squash
• olive oil
• fresh ground pepper

Steps for cooking bolognese:

1. Heat a large saute pan over high heat. Add the olive oil and heat. When the oil is hot, add the ground turkey and cook until browned, stirring occasionally--about 8 minutes. 

2. Add the onion, garlic, carrots, celery, thyme and chilli flakes and cook until the vegetables are softened--about 5-8 minutes.

3. Carefully deglaze the pan with the wine, scraping the bottom of the pan with a wooden spoon. Reduce until the wine is almost completely evaporate. 

4. Add the tomato sauce and juice and simmer untul a thick sauce consistency--about 20 minutes. Season, to taste, with salt and pepper. 

Steps for cooking the spaghetti squash:

1. Preheat the oven to 350 F. 

2. Lay the squash on you counter and stabilize it with one hand then slice off the stem with a chef's knfe.

3. Microwave the squash briefly to soften-- 4-5 minutes. Let it cool slightly. 

4. Insert the tip of your knife into the squash and slowly cut in half lengthwise. Scoop out the seeds (like a pumpkin).

5. Drizzle some olive oil and sprinkle some pepper on the scooped out sides of the squash. Place the halves open-side down on a baking sheet and cook for 30 minutes. 

6. Let cool for a few minutes, then take a fork and scrape the flesh into "pasta" strands.

LAST STEP: PUT ALL INTO A BOWL, COMBINE, TOP WITH PARMESAN CHEESE AND HOT PEPPER FLAKES AND DEVOUR!!

Some extra information for you:

• 1 cup of cooked pasta has 221 calories, while 1 cup of cooked spaghetti squash is only 42 calories
• spaghetti squash provides 4% of the recommended daily intake of antioxidants
• it's also a good source of fiber and beta carotene, which can help improve eye health, skin health, maintain a strong immune system and help prevent infection

This dish is not only delicious but it is just as satisfying as bowl full of pasta...plus some great health benefits. Everyone should definitely give spaghetti squash a try, it's what's for dinner tonight!!

ENJOY!!

Garlic Shrimp with Quinoa

I haven't always been a fan of seafood but the more eat it, the more it tends to grow on me. For this recipe I am talking about shrimp. Shrimp are so versatile and they can be cooked just about any way chicken can. Today was a snow day and my roommate and I decided to pool our ingredients together and make something simple and delicious. Since we couldn't venture out in the snow, we had limited resources to use, but after some research by me, I came across this yummy dish!

Ingredients:

• 1 pound small-medium shrimp--peeled and deveined

• 1 tablespoon vegetable oil

• 3 tablespoons minced garlic

• 3 tablespoons butter

• 2 tablespoons Parmesan cheese

• 1 pound pasta (instead of pasta for this recipe, I chose to swap out the pasta for quinoa)

• 1 cup broccoli

Step 1: Cook pasta in a large pot of water with vegetable oil until cooked. (If you are choosing to swap in quinoa, follow directions on the package) Chop and clean broccoli then put in pot of boiling water and cook until bright green and soft. 

Step 2: Place shrimp in boiling salted water for 5-7 minutes or until they are pink. Cooking time will depend on the size of the shrimp. Remove the tails and place in a bowl of warm water.

Step 3: In a microwave safe bowl, mix the butter and minced garlic. Put in microwave and heat for about 45 seconds or until the butter is melted.

Step 4: Drain pasta (or quinoa), transfer to a serving dish, add broccoli and toss with garlic butter and shrimp. Finally, top your dish with some parmesan cheese. 

I know this recipe calls for a lot of butter but a meal like this every once in awhile won't hurt anyone, plus it's DELICIOUS!! I chose to swap out the pasta for quinoa because pasta has a lot of excess processed sugars and carbs, while quinoa is packed with healthy fats and protein. This dish was not only tasty but also kept me fuller longer.

ENJOY!!

Crispy Chickpea Snack

Chickpeas (or Garbanzo beans) have quickly become a staple in my cabinet. They have so many uses and can be added to almost anything for an extra boost in protein as well as fiber. In addition to being super cheap, they can be cooked and prepared in so many different ways. As my mid-day snack, I chose to roast them!

Ingredients:

• 1 15 oz can garbanzo beans

• 1-2 tablespoons olive oil

• Sea salt

• Spice blend of your choice

Step 1: Preheat oven to 400° F.

Step 2: Drain your can of garbanzo beans into a strainer and rinse with water to clean off beans. Shake strainer to get rid of excess water. Lay paper towel on the baking sheet and spread the beans out on top. Top the beans with another paper towel and gently move around to absorb the rest of the water from the beans. Rolling the beans around also helps to remove any skin from the beans. Collect skins and discard, then remove both paper towels.

Step 3: Spread your beans out on the baking sheet and drizzle olive oil over top. Use your hand or spatula to coat the beans with the oil. Pop in oven and let roast for about 30-40 minutes until the beans are a golden brown color. They should be crunchy but not burnt.

Step 4: Season your beans with the sea salt and the spice blend you chose.

I chose to top my beans with a garlic pepper blend because who doesn't love a little garlic! This snack is jam-packed with protein which will help to keep you fuller longer and prevent more snacking throughout the day. The protein and fiber in these beans also support healthy digestive tract function which aids in digestion. Chickpeas are a must have in your kitchen for so many reasons! This recipe is simple and a definite must-try!

**WARNING: THESE ARE ADDICTING!!**

ENJOY!!

Chicken Quesadilla Deliciousness!

As I stated before I LOVE Mexican food and quesadillas are just one of the many reasons I do. They are simple and you can put literally anything you want in them. Sometimes you just don't feel like spending a long time in the kitchen after a long day and quesedillas are a quick and easy way to whip up something delicious!

Ingredients:

• 2 whole wheat wraps/tortillas (use 2 if you want a whole quesadilla or 1 folded over for a half)

• 1-2 thin-sliced chicken breasts

• Mrs. Dash's Fiesta Lime seasoning (You can use any seasoning you want, I just stuck with the mexican theme)

• 2 tablespoons olive oil

• 1/2 red bell pepper

• 1 cup 2% milk shredded cheddar cheese (Any cheese would work for this)

• 1/2 avocado

• Frank's Red Hot/Tabasco Hot Sauce

Step 1: Heat a non-stick pan and add your olive oil. Coat the chicken with Mrs. Dash's seasoning and then put in pan. Make sure chicken is fully cooked on the inside, this should take about 10-12 minutes. When the chicken is done, you want to slice it on the diagonal so you get nice thin stips.

Step 2: Take your pepper and finely chop it into small pieces. Get your tortillas/wraps plated and pile in all your ingredients (cheese, chicken, peppers and then topped with cheese again). You can rinse and use the same pan you cooked your chicken in to cook your quesadilla. I like to put a lid on the pan to seal the heat in and really melt the cheese. 

Step 3: This is the tricky part for some people, the flip over to the other side. I take the pan off the heat, put a plate over top and flip the pan over so that the done side of the quesadilla is now on top. Then slide the quesadilla back into the pan to cook the other side. This shouldn't take longer than 10 minutes. 

Step 4: Remove quesadilla from heat, plate it up, cut it up, top with your sliced avocado and then drizzle your sauce over top. 

This meal is healthy, quick and nutritious. You can pack anything you desire into your quesadilla to make it absolutely delicious. They are also super versatile and can be used as a snack or a full meal. 

ENJOY!!

Classic Strawberry Banana Smoothie

Happy March Everyone!! I thought I would start the month off with one of my favorite smoothies; strawberry banana. Smoothies are a great way to pull together tons of fruits, vegetables, protein supplements as well as extra fiber. There are TONS of smoothie options out there and not all are considered 'healthy'. Some smoothies can be upwards of 700 calories, and not the sustainable and good calories we want, but the sugars, bad fats and salts. I was just recently at Safeway and found that their strawberries were marked down to $1.88/lb., so I immediately stocked up!

Ingredients:

• 1 medium to large banana

• 1 cup plain low-fat Greek yogurt (I used one I purchased from Trader Joe's)

• 1/2 cup strawberries (This depends on the size of the strawberries, I used about 5-6)

• 1/2 cup milk (for this I used Almond Breeze's unsweetened almond milk)

• 3-4 ice cubes (depending on how thick you like your smoothie to be)

You can also add some sweetener if the natural sweetness of the fruit isn't enough for you in the form of 1-2 tbs honey OR 1-3 packets of stevia.

Step 1: Rinse and cut off tops of strawberries. Then add all your ingredients to the blender and mix until it reaches a consistency you like. (Remember: if you like your smoothie a little thicker add more ice cubes)

As you can tell, there isn't much to putting together a delicious and nutritious smoothie. Some smoothie basics I like to follow are choose a liquid base (milk, fruit juice, coconut water), then fruits (any kinds you like), and you can even be adventurous and add greens to the mix (kale, spinach, carrots, etc). Smoothies are also a great way for parents to slip more vegetables and fruits into their children's diets because they taste so sweet and delicious they don't even realize they're getting a solid helping of fruit. 

Try it out and I will be sure to post more adventurous smoothies throughout the month! 

ENJOY!!