Kale & White Bean Quesadilla

Who doesn't LOVE cheese? I know, I know, I am a dietitian and I know what cheese is and what it can do to your body. That being said- it's still amazing and delicious. If used correctly, you don't need a lot to make a flavor impact on your dish and still eat something super yummy.

I have been feeling a little uninspired as of late for some new recipes so I turned to old faithful, Pinterest. As always, I was diving through hoards of unhealthy recipes and looking for something special. Then I found the inspiration for these quesadillas from the blog Running to the Kitchen.
The original recipe looks so delicious but packs a whopping 2 cups of cheese! Now,for the purposes of my blog I knew I had to trim that don but boost up some other flavors so I didn't feel like I was missing out. After 2 attempts, I found what I was looking for! Here is my take on Kale & White Bean Quesadillas that are a high fiber, low fat, excellent source of plant protein and PACKED with yum!

Ingredients

1 tablespoon extra virgin olive oil

1 medium onion, chopped

1 green pepper, chopped

1 tsp minced garlic

1 15 ounce can cannellini beans, drained and rinsed well

4-5 leaves tuscan kale, stems removed and ripped into small leaves

8 tbsp. low shredded cheddar cheese (or cheese alternative)

1 tsp black pepper

1 tsp onion powder

1 tsp garlic powder

1/2 tsp red pepper flakes (optional)

3 whole wheat Flat Out Wraps or whole wheat wrap of your choice

 

1. In a medium skillet, brown onions, green peppers and garlic in olive oil for about 10 minutes on low. The onions should become somewhat clear in the middle and slightly browned on the edges.

2. Add cannellini beans, black pepper, onion & garlic powder and red pepper flakes. Cook beans in onion mixture until beans are tender, on medium for about 10 minutes.

3.Take a potato smasher or a large fork/knife and mash mixture thoroughly.

4. Place 1 wrap on a griddle pan set to medium. To one half of the wrap: add 2 tbsp. of cheddar cheese and 2-3 heaping spoonfuls of bean mixture. Then add kale leaves to cover top of bean mixture. Again top with 2 tbsp. cheddar cheese.

5. Carefully fold the empty half of the wrap over the top of the filling.

6. Using a spatula, carefully flip the quesadilla over to melt the cheese you added in the final step of #4.

7. Cook until cheese is melted and enjoy!!

 

This recipe makes 3 hearty, delicious quesadillas! Enjoy!!!

 

No-Bake Energy Bites

I have been seeing lots of energy bites on Pinterest and decided to give them a try. I felt guilty about making cookies, so I made these as a way to gets sweet fix without interfering with my lifestyle.

These can be made many different ways, so find what you like and run with it!

Ingredients
1 cup dry oats (I used a mutli-oat mix that can be purchased at Trader Joes.
3/4 creamy peanut butter or nut butter
1/3 cup raw honey
1/2 cup ground flaxseed
1/2 cup sliced almonds, crushed
1 tsp vanilla
1/8 tsp sea salt
1 tsp cinnamon

1)In a large mixing bowl, combine all ingredients. Using a spatula, continuously fold ingredients until completely mixed. The mixture will not be completely stick together.
2) Scoop out tablespoon sized mounds and roll into a ball. You may need to use your hands and pack the balls tightly so they won't fall apart.
3) Store in an airtight container, makes about 20-25 bites.

Strawberry Banana Protein Smoothie

I already enjoyed some of the smoothie before I snapped the pic! :)

Below is another example of a simple and delicious smoothie that is packed full of nutrients! You can make this ahead of time and enjoy right after your workout!

Ingredients
1 fresh ripe banana
7 medium/large strawberries
1 scoop vanilla protein powder of your choice
16 oz almond milk (or low-fat/fat-free cows milk)
Ground Cinnamon
Blender

1) Pour the almond milk into blender.
2) Add 1 scoop of vanilla protein powder to blender.
3) Cut off stems/leaves from strawberries. If you have an older blender that is on it's way out, you may want to slice the strawberries in half to help it along.
4) Peel the banana and break into 3-4 pieces.
5) Add fruit to blender.
6) Blend on high or liquefy setting for 20 seconds. The smoothie will be frothy on the top.
7) Season with cinnamon as you prefer. I shook my cinnamon container about 4 times and blended for 2-3 seconds to mix it. Feel free to sprinkle on top of your smoothie after you pour it in your glass.

Voila! Enjoy!

Have a delicious day! :)

Angel

Chocolate Peanut Butter Banana Protein Smoothie

Chocolate PB Banana Smoothie

After a hard workout, it is sometimes hard to make a meal/snack that will replenish your body with the nutrients it needs. It's easy to grab a bag or box of whatever is on hand and begin to chow down. Sadly, this habit will basically eradicate any work you have just done and probably at compensatory calories to your daily intake. In other words- eating garbage after your workout doesn't help no matter how hard you exercised! 

I have begun to incorporate more protein smoothies into my daily regimen because they are tasty and often will kick a sweet tooth at the same time. 

Tonight I went a little bananas in my classes at the gym and felt that some protein would be necessary to fuel my muscles and body after my workout! This shake has 28 grams of protein, healthy fats and a nice little oomph of carbs!

Ingredients

1 scoop chocolate protein of your choice (I use Whole Foods Chocolate Whey)

1 frozen banana, sliced

2 tbsp organic peanut butter of your choice

16 oz of almond milk 

1) Pour almond milk into blender and add protein powder. Blend.

2) Add 1 tbsp of peanut butter and 1/2 frozen banana. Blend.

3) Repeat step 2 with remaining PB and banana. 

Enjoy! 

Tips:
a) dairy/soy/rice milk can be used but will alter protein content

b) If using organic peanut butter, keeping it refrigerated not only assists in reducing bacterial growth but also makes it much easier to mix or scoop out! 

c) I use a junky blender so if you have a high-end blender or something fancy, just toss it all in!