Tag Archives: nutrition

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

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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

 

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

 

 

 

 

 

 

 

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

TURMERIC HUMMUS

Ingredients

  • 2 cans chickpeas
  • 1/2 cup water from the chickpea can or more to taste
  • 4 tbsp olive oil
  • 1 large lemon (juice only)
  • 1 peeled garlic clove
  • 1/2 tbsp ground turmeric
  • 1/2 tsp salt
  • Black pepper to taste
  • Pomegranate seeds, pumpkin seeds and parsley, to serve (optional)

Instructions

  • Place all ingredients (except optional garnishes) in a food processor for 30-60 seconds.

Notes

  • Keeps well if covered in the fridge for two days. Cover with a little oil.
  • Adjust amount of liquid in the recipe according to your taste. More liquid yields a smoother hummus, less a chunkier one.

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 or pumpkin pie spice to taste

2 tablespoons unsweetened shredded coconut

1 teaspoon chia seeds

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.
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