Category Archives: nutrition

BASIC OVEN ROASTED VEGETABLES

  • Pre-heat oven to 400 degrees
  • Cut vegetables into even pieces
  • Place cut up vegetables in large bowl, drizzle with a few tablespoons of olive oil
  • Add salt plus any herbs/seasonings 
  • Toss veggies in bowl w/ oil and seasonings
  • Spread onto a baking sheet. Keep veggies evenly spaced and try not to crowd them 
  • Bake for approximately 30 minutes (dense/root veggies such as brussel sprouts, parsnips, etc may take 45 minutes) 

HEALTHY PUMPKIN PIE SHAKE

  • 1-2 scoops vanilla protein powder
  • ¼ cup organic pumpkin puree (for a thicker shake, freeze in ice cube tray)
  • 10 ounces water or non-dairy milk (almond, coconut, rice, etc)
  • ½ tsp vanilla extract
  • 1 tsp pumpkin pie spice or ½ tsp plus ½ tsp cinnamon
  • ice (to desiered thickness)
  • ½ frozen banana (optional for added sweetness)
  • Top with tsp of chopped pecans or walnuts (optional)
  • For frappuccino add ½ cup cold brew coffee

BLEND AND ENJOY!

 

PUMPKIN PROTEIN PANCAKES

Ingredients: (makes 2 – 3 small pancakes)

1 scoop vanilla protein powder (taste varies depending on type of protein powder)

¼ cup puréed pumpkin

¼ cup egg whites (approximately 2 egg whites)

3 tablespoons oatmeal

Cinnamon, nutmeg, pumpkin pie spice to taste

2 tablespoons unsweetened shredded coconut (optional)

1 teaspoon chia seeds or walnuts

Splash of non-dairy milk (if batter is too thick)

 

Directions:

  1. Combine all ingredients in a mixing bowl, and stir together with a spoon or whisk until there are no lumps.

 

  1. Heat a skillet coated with non-stick spray.

 

  1. Pour batter into the skillet, cooking one pancake at a time until all of the batter is used up.

2O REASONS WHY SUGAR IS RUINING YOUR HEALTH

Adapted from 146 Reasons Why Sugar Is Ruining Your Health, By Nancy Appleton, Ph.D.

  1. Sugar can suppress the immune system.
  2. Sugar can cause hyperactivity, anxiety, difficulty concentrating, and crankiness in children.
  3. Sugar can weaken eyesight
  4. Sugar can cause premature aging.
  5. Sugar can cause heart disease.
  6. Sugar can contribute to osteoporosis.
  7. Sugar can increase cholesterol.
  8. Sugar can increase blood pressure.
  9. Sugar causes food allergies.
  10. Sugar can contribute to diabetes.
  11. Sugar can cause cardiovascular disease.
  12. Sugar can cause cataracts.
  13. Sugar can make the tendons more brittle.
  14. Sugar can cause depression.
  15. Sugar can contribute to Alzheimer’s disease.
  16. Sugar can lead to the formation of kidney stones.
  17. Sugar can worsen the symptoms of children with attention deficit hyperactivity disorder (ADHD).
  18. Sugar can lead to prostrate cancer.
  19. Sugar can increase the risk of stomach cancer.
  20. Sugar can cause liver tumors

………AND THAT’S JUST 2O OUT OF 146 REASONS. 

 

HOME MADE ALMOND MILK (so easy!)

Ingredients

  • 1 cup raw almonds
  • Water
  • Pure vanilla extract
  • Pinch of salt (optional)
  • Cinnamon (optional)
  • Dates, raw honey, pure maple syrup, agave, stevia (to taste, optional)

Instructions

  • Soak 1 cup raw almonds overnight. Throw out the water the next day.
  • Blend almonds with 4 cups of fresh water.
  • Strain mixture through nut milk bag or very fine strainer.
  • If adding in optional ingredients, pour milk back into blender and add a pinch of salt, cinnamon, desired sweetener and vanilla extract.

Tips and tricks:

  • Your milk will separate after a little while in the fridge.  This is normal just give it a good shake.
  • Your almond milk will last about 5-7 days in the fridge.
  • You can freeze your almond milk.
  • To make coffee creamer: use less water (maybe half) and add whatever sweetener you like.

A few variations:

  • Macadamia Coconut Milk: instead of almonds, soak ½ cup raw, unsalted macadamia nuts and ½ cup unsweetened, shredded coconut overnight. Drain and follow the rest of the steps above.
  • Cashew Oat Milk: instead of almonds, soak ½ cup raw, unsalted cashews and ½ cup steel cut oats overnight. Drain and follow the rest of the steps above.

 

CHIA SEED PUDDING RECIPES

Vanilla Chia Seed Pudding
Serving Size: Serves 4

Ingredients:
• 1 1/2 cups coconut, almond or soy milk
• 4 tablespoons maple syrup or honey (or substitute with a few drops of stevia)
• 1 tablespoon vanilla extract
• 1/2 teaspoon almond extract (optional)
• 1/3 cup chia seeds
• 1/2 cup berries

Instructions:
Whisk milk, maple syrup, and extracts until smooth. Stir in chia seeds. Divide mixture evenly between 4 glasses. Cover tightly and chill in the refrigerator overnight or for a minimum of one hour. Top with berries and serve.

Chocolate Chia Seed Pudding
Serving Size: Serves 4

Ingredients:
• 1 1/2 cups coconut, almond or soy milk
• 4 tablespoons maple syrup or honey (or substitute with a few drops of stevia)
• 2 tablespoons cocoa powder
• 1 tablespoon vanilla extract
• 1/3 cup chia seeds
• 1/2 cup berries

Instructions:
Whisk milk, maple syrup, cocoa powder and extract until smooth. Stir in chia seeds. Divide mixture evenly between 4 glasses. Cover tightly and chill in the refrigerator overnight or for a minimum of one hour. Top with berries and serve.

Chia Seed Pudding For One
Serving Size: Serves 1

Ingredients:
• 2 tablespoons chia seeds
• 1/2 cup almond milk
• 1 teaspoon honey or maple syrup
• 1/8 teaspoon vanilla extract
• Pinch kosher salt
• Berries, mango, etc

Instructions:
In a small mason jar combine the ingredients, stir and refrigerate overnight. Top with fruit and serve.

“GOLDEN MILK” Turmeric Tea

Golden Milk tea is a great way to get the benefits of turmeric daily and its delicious!

Ingredients

  • 2 cups of milk of choice (almond, coconut, etc)
  • 1 tsp turmeric powder
  • 1/2 tsp cinnamon
  • Pinch of black pepper (increases absorption)
  • Pinch of fresh ginger root or 1/4 tsp ginger powder
  • 1 tsp raw honey or maple syrup (add more if desired)

Instructions

  • Add the milk to a small pot on the stove and heat on low.
  • Add the rest of the ingredients, stirring frequently for a few minutes. Heat mixture but do not bring to a boil.
  • Remove from heat and strain the mixture through a strainer.
  • Froth the top of the milk if desired.

 Notes

If spilled this mixture may stain countertops. Should this happen, try making a thick paste of baking soda and water and scrub the stain.

 

 

BANANA BREAD CHOCOLATE CHIP OAT BARS

BANANA BREAD CHOCOLATE CHIP OAT BARS

Ingredients
2 1/4 cups oats (before blended) (gluten free, if desired)
1/2 teaspoon aluminum free baking powder
1/2 teaspoon baking soda
1/4 teaspoon salt
1 teaspoon cinnamon
3 medium ripe bananas
2 teaspoons pure vanilla extract
1/4 cup unsweetened applesauce
1/4 cup honey (agave nectar if vegan)
1/3 cup chocolate chips (vegan, if desired)

For chocolate drizzle:
2 tablespoons chocolate chips (vegan, if desired)
1/2 teaspoon coconut oil

Instructions
1. Preheat oven to 350 degrees F. Spray 9×9 inch baking pan with nonstick cooking spray.
2. To make oat flour: Place oats into blender or food processor and blend for 1-2 minutes until oatmeal resembles flour. You may need to stop blender and stir oats a couple of times to ensure that all oats have been blended. Transfer oat flour medium bowl; whisk in baking powder, baking soda, salt and cinnamon; set aside.
3. Place bananas, vanilla, applesauce, and honey into blender; blend 1-2 minutes or until smooth and creamy. Add to oat flour mixture and mix until just combined.
4. Gently fold in 1/3 cup of chocolate chips. Pour batter into prepared pan, spreading evenly with rubber spatula. Bake for 15 minutes or until knife inserted into center comes out clean or with just a few crumbs attached. Cool 10-15 minutes on wire rack.
5. Prepare drizzle by adding 2 tablespoons of chocolate chips and coconut oil in microwave safe bowl. Microwave on high 30 seconds; stir well to combine then drizzle over the top of bars. Cut bars into 16 squares and enjoy!
Notes: Bars can be frozen. Simply bake, cool, cut; store in ziploc bag. Reheat individually for 30 seconds in microwave. Extra ripe bananas are best for this recipe.

Nutrition Information
Serves: 16
Serving size: 1 bar
Calories: 116
Fat: 2.9g
Carbohydrates: 21.8g
Sugar: 10.8g
Fiber: 2.2g
Protein: 1.7g

http://www.ambitiouskitchen.com

CHOCOLATE CINNAMON BREAD PUDDING

Minutes to Prepare: 10

Minutes to Cook: 35

Number of Servings: 6

Ingredients

  • 5 slices whole-wheat or white bread, torn into small pieces
  • 2 large eggs
  • 12 ounces evaporated skim milk
  • 3/4 cup packed light brown sugar
  • 1/4 cup cocoa powder
  • 2 teaspoons vanilla
  • 1/2 teaspoons ground cinnamon
  • 2 tablespoons semi-sweet chocolate chips
  • 3 cups nonfat vanilla frozen yogurt

Directions

Preheat the oven to 350 degrees. Lightly oil an 8-inch square baking dish. Spread the bread in the dish in an even layer. In a mixing bowl, whisk the eggs. Add the evaporated skim milk, brown sugar, cocoa, vanilla, and cinnamon. Whisk until the sugar and cocoa dissolve. Pour the cocoa mixture over the bread. With a fork, mix in any unsoaked bread pieces. Sprinkle the chocolate chips over the top and let stand for 10 minutes. Bake for 35 minutes, or until puffed and set in the center. Serve warm, with a scoop of the frozen yogurt on top.

Nutrition Info (per serving)

  • Calories: 426
  • Fat: 5.3 g
  • Carbs: 92.7 g
  • Fiber: 3.8 g
  • Protein: 15.0 g

Recipe from sparkpeople.com

 

NON-DAIRY STRAWBERRY/ BANANA ICE CREAM

Ingredients (makes about 4 cups)

  • ½ cup (or less) non-dairy milk alternative (coconut, soy, rice, almond, etc)
  • 1 tsp vanilla extract
  • 1 or 2 frozen bananas
  • 12 ounces frozen strawberries

 

Directions (these are for a Vitamix, modify for a regular blender…you will need a strong blender!)

Add ingredients to blender in the order listed, keeping the cap of the lid off. Set to frozen dessert setting, turn on, and use the tamper to push the frozen fruit down towards the blades.

If you don’t have a frozen dessert setting, pulse several times to break up the bananas and strawberries, then turn on and run for a few minutes, stopping occasionally to scrape down the sides of the blender.

 

WHAT’S IN MY KITCHEN

As a Nutritionist/ Health coach people often ask me what I eat.  Rather than talk about specific meals, here are some specific foods I always keep around and what I use them for (this is not an all inclusive list, however 99% of the time you will find these in my kitchen).

Fruits:

  • Apples – snack, with or without almond butter
  • Berries – in hot/cold cereal, in smoothies, as dessert w/ cinnamon
  • Lemons – my AM detox drink w/ water, in salad dressing, with hot tea
  • Avocado – in salads, spread for wraps, healthy fat for smoothies, smashed on rice cakes
  • Tomatoes – in salads or sliced w/ avocado for snacks

Vegetables: (plus whatever is in season)

  • Spinach/kale – for salads, in wraps, sautéed or in smoothies
  • Broccoli or cauliflower – steamed or oven roasted
  • Carrots – for salads or snacks w/ hummus
  • Sweet potato – baked
  • Trader Joes’s frozen artichoke hearts – fast and easy to add to meals

Protein: (I don’t eat red meat or pork)

  • Tofu – baked or lightly fried in coconut oil
  • Arbonne vegan protein powder – for smoothies
  • Eggs – for breakfast or lunch (sometimes I eat breakfast foods for lunch)
  • Organic/hormone-free sliced turkey – for wraps or snack
  • Black/garbanzo beans – in salads or “bowls”
  • Quinoa – with veggies, eggs, side dish
  • Hummus – spread for wraps or w/ carrots for snacks

Others:

  • Coconut water – for extra hydration after workouts
  • Almond/coconut milk – for cereal, smoothies and coffee
  • Hemp/chia/sesame seeds – add to cereal, salads, smoothies
  • Walnuts/almonds – add to cereal, salads, smoothies, snack
  • Coconut oil – cooking, smoothies, add to coffee
  • Cinnamon – I add this to everything! Cereal, smoothies, coffee, on apples
  • Almond butter – in smoothies, with apples
  • Brown rice thins – topped w/ smashed avocado, almond butter, etc
  • Trader Joes super dark chocolate – because it makes me happy

 

 

 

 

 

 

 

SPRING CLEAN YOUR HEALTH

The change of seasons from winter to spring is a time of renewal – “out with the old, in with the new.” We often feel the urge to do some spring-cleaning and to get organized. After the winter months it’s not just our homes that need cleaning out, our bodies do as well. Here are some tips for a healthy spring makeover.

Kitchen
Clean out the cupboards and refrigerator. Get rid of sugary, processed and unhealthy foods and replace them with whole, natural foods. If bad choices are not within reach you won’t be as tempted to eat them.

Organize your kitchen space for ease and inspiration. Buy a few colorful plates, bowls or napkins to spruce things up. Replace round storage containers with square ones, which take up less space. Replace your mop and sponges and try natural cleaning products without harsh chemicals such as “Seventh Generation” products.

Office
If you spend a lot of time at work, give your office a fresh start. Go in early one day, schedule a long lunch or pop by on a weekend to get it done. Organize your online files, emails, etc as well as your physical space. Add some color, put up an inspiring photo or quote, buy a plant – get inspired!

Home
Clutter is known to create stress. Does your home, especially your bedroom, make you feel relaxed or energized? Colors and scents provoke emotions. Surround yourself with colors that make you feel relaxed and try putting fresh spring flowers, cinnamon sticks or a natural oil diffuser in your home.

Water
Water is a great cleanser. Start each day with a glass of hot or cold water and fresh squeezed lemon juice. For additional cleansing add a tablespoon of apple cider vinegar. Try switching coffee or black tea for iced, caffeine-free herbal teas. Add fresh lemon, mint, honey or stevia for extra flavor. Purchase a stainless steel or BPA-free refillable water bottle and carry it with you everywhere. You’ll drink more water and its much better for the environment than individual bottles. Fruits and vegetables have a high water content and help the body detoxify, so aim to get more in your daily diet.

Exercise
Take it outside. Fresh air is great for the mind and body. Exercise in nature when possible – hiking, biking or beach walking. Being in nature can help lower blood pressure and reduce stress levels.

Doctor Visits
Have you been putting off those annual check ups, teeth cleanings, eye appointments, etc? Now is a great time to schedule appointments and be pro active with your health care.

PB&J WARM QUINOA BOWL

INGREDIENTS

  • ½ cup uncooked quinoa
  • 1 ½ cups unsweetened almond milk
  • 2 tbsp natural, unsalted peanut or almond butter
  • 1 cup strawberries
  • 1 tbsp maple syrup
  • 1 tbsp chia seeds
  • 2 dates, chopped
  • 2 tbsp almonds, chopped

DIRECTIONS

In a medium saucepan on medium-high, add quinoa and almond milk. Bring to a boil and swirl in peanut or almond butter. Cover and reduce heat to low. Cook for 13 – 15 minutes, until quinoa is tender and almost all liquid is absorbed. Remove from heat and keep covered.

In a separate saucepan, while quinoa is cooking, cook strawberries and maple syrup on medium heat for 3 minutes. Mash berries with a fork and add chia seeds. Reduce heat to low and stir occasionally until thickened. Remove from heat and keep warm.

Stir quinoa with a fork and divide between bowls. Swirl in strawberry mixture and top with dates and almonds. Top with a splash of almond milk.

*adapted from cleaneating.com

 

Quinoa and Pomegranate Salad

INGREDIENTS

  • 1 cup uncooked quinoa
  • 2 cups water
  • Pinch of kosher or sea salt
  • 1/4 cup extra-virgin olive oil
  • 2 tablespoons balsamic vinegar
  • 2 tablespoons fresh lemon juice
  • 1/2 teaspoon kosher or sea salt
  • Fresh cracked black pepper, to taste
  • 1 cup pomegranate seeds
  • 1/2 cup chopped Italian parsley
  • 1/4 cup toasted, sliced almonds (optional)
  • INSTRUCTIONS

    1. Combine the quinoa, water and pinch of salt in a medium saucepan. Bring the water to a boil, once water begins to boil, reduce the heat to low and cover the pan. 
    2. Simmer covered for 15 minutes (there may still be some water not yet absorbed). Remove from heat. 
    3. Keeping the pan covered, let it stand for 5 minutes, or until the remaining water is absorbed. 
    4. Remove the lid and gently fluff the quinoa. Set aside to completely cool. 
    5. In a bowl whisk together the olive oil, balsamic vinegar, lemon juice, 1/2 teaspoon of salt and pepper. 
    6. In a large bowl, toss together the cooled quinoa, pomegranate seeds, parsley, almonds and dressing. Serve at room temperature or chilled.
  • adapted from foodandwine.com
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