Apple & Bulgar Stuffed Acorn Squash

I was gifted a big bag of acorn and butternut squash a few weeks back and wasn't exactly sure what  I wanted to do with them because lately I have been short on time and preparing mostly quick, healthy meals. On one of the acorn squash I noticed a sticker with instructions on how to microwave the acorn squash. I had never though of that before! With that info in mind I decided to whip up a delicious autumn meal in under 15 minutes!

Ingredients
1 acorn squash (about the size of a grapefruit)
1 cup dry bulgur wheat
1 medium apple (I used jazz)
2 medjool dates
2 tbsp craisins
1 tbsp coconut oil
1/4 cup pecans
1/4 medium onion
olive oil spray
1/2 tsp cinnamon

1. Slice acorn squash in half, remove the seeds and spray with olive oil spray. Place cut side up in microwave for 6 minutes.
2. In a medium sauce pan add two cups of cold water to one cup of dry bulgur wheat. Set on medium-high. Once it comes to a boil reduce to low and cook for 12-15 minutes or until tender.
3. Add coconut oil to a saute pan.
4. Chop onion and add to coconut oil.
5. When acorn squash is finished cooking, scoop out flesh with a spoon. Run a knife through the chunks and add to onion.
6. Chop apples and dates and add acorn squash mixture. Add craisins. Saute for 5-6 minutes.
7. When bulgur is cooked, add to pan with apple mixture. Add cinnamon and pecans to mixture.
8. Scoop into the shells of the acorn squash & enjoy!

Optional:
Adding a cooking sweet potato would have bee FANTASTIC but I didn't have any in my pantry!

TIPS:
Make this gluten free by using amaranth, quinoa or brown rice instead of bulgur.

Whole Wheat Waffles

I am a kitchen gadget kind of person. I love all of the weird things that have been developed to make cooking easier (or harder, depending on the gadget). There are some that I swear by only because they do improve the quality of your products by being tried and true; one of those products is a waffle iron. I bought my waffle iron pretty recently, about 5 or 6 months ago and I use it every week! I love mixing up a batch of batter with this or that and tasting the end result. This is a basic and delicious whole wheat waffle recipe that can be used as a pancake recipe if you don't have a waffle iron.

Ingredients:
2 cups whole wheat flour
2 cups milk (I used 1%)
1 cup oats (I used Bob's Red Mill 8 Grain Hot Cereal)
2 eggs
2 tbsp cinnamon applesauce
2 tsp baking powder
2 tbsp melted butter- optional (Will make the waffles a little more savory)
2 tbsp oil- optional (the applesauce replaces the oil, so only add it if you are not using applesauce)

1) Preheat your waffle iron.
2) Mix whole wheat flour, oats and baking powder together. Set aside.
3) In a separate bowl, mix milk, eggs, applesauce and butter/oil (if you are using it).
4) Slowly add the wet ingredients to the dry, mixing the batter well. It is okay if there are some small lumps.
5) Spray the waffle iron with non-stick spray, then pour about 1/3 cup batter onto waffle iron.
6) The waffles will be on the softer side, if you prefer more crispy waffles cook for longer.

Tips:
a) Add banana, chocolate chips, cocoa powder or fruit to change the variation of the waffle.

Quick Whole Wheat Pizza Dough

I personally cannot take credit for this awesome recipe! I was watching The Chew a while back and Daphne Oz featured it on an episode dedicated to pizza. Anyway, its so easy and pretty fast to whip up and I use it pretty frequently now. Enjoy!

Ingredients
1 cup whole wheat flour
1 cup non-fat Greek yogurt (I think Chobani works best, I tried the Trader Joe's version and it was too thin)
1 tsp salt
1 tsp baking soda

1. Mix all ingredients together in a stand mixer with the dough hook attachment for about 5 minutes.
2. Allow to sit for 4-5 minutes.
3. Roll out and knead for 30 seconds.
4. Roll out on a floured surface with a rolling pin.
5. On a stove-top skillet cook both sides for 3-4 minutes.
6. Top with your favorite pizza topping and cook in a 400 degree oven for 8-12 minutes depending on your toppings. Tough veggies will need longer in the oven.

Tips:
a. If cooking a plain pizza, less time is needed. Make sure cheese is melted.
b. If your dough is very sticky, add more flour and knead until it no longer sticks to your fingers. With the Trader Joe's Greek yogurt I had to add about 1/4 cup of flour.

TexMex Style Soup

Hi Everyone! So as many of you probably know, I LOVE Southern California (specifically San Diego). I dream of living there and enjoying the wonderful weather and food someday! I also LOVE soup; is that weird? Its mid-Summer here in NJ and the weather isn't too bad- about 85 degrees and clear today. Typically we get dreadfully hot and humid weather that is not appropriate for soup. I am a year-round soup eater and today I was reminiscing about SoCal and decided to make a spicy little soup.

Ingredients
1 head of cauliflower, cut up in large chunks
3.5 cups low sodium broth (i used vegetable)
1 medium onion
2/3 cup fat free Greek yogurt
1/2 cup low fat shredded cheddar cheese
1/2 cup part-skim mozzarella cheese
2 cloves fresh garlic
1 tbsp paprika
1 tbsp black pepper
2 tsp salt
2 tsp dried oregano
2 large bay leaves
Sriracha-optional
Avocado- optional
Salsa- optional
Olive oil

1) Preheat oven to 350 degrees F.
2) Place cauliflower on an non-greased baking sheet with a silpat. Back for 30 minutes.
3) While cauliflower bakes, slice onion into and caramelized with a 1-2 tsp olive oil. The edges should become slightly browned.
4) Once cauliflower and onions are done, add to a pot with low sodium broth. Allow to simmer for about 10 minutes on medium/low.
5) To blend the vegetables you can either use an immersion blender (which I don't have) or pour the soup into a blender and blend until smooth. Return to pot and turn to medium heat.
6) Add black pepper, paprika, oregano, salt and bay leaves. Simmer for 10-15 minutes.
7) Grate garlic cloves into soup and add Greek yogurt. Stir until smooth.
8) Add cheddar and mozzarella cheese and cook another 5-6 minutes until melted and mixed thoroughly.
9) Serve with optional toppings such as sliced avocado, sriracha for heat or your favorite salsa ( I use Trader Joe's Corn & Black Bean Salsa). Enjoy!

1 Pan Vegetable Stew

Hi Everyone!
I just began the final leg of my nutrition internships yesterday! I am still going to try to post as much as a I can but make sure you keep an eye on my Facebook and Twitter accounts for  items as I make them. This stew was inspired by my friend Marielle. We share a lot of similar food interests; she is a more strict vegetarian than I am and has made her own version of this twice recently. She always sends me pictures and I decided that I was going to tackle it today! In total, this really only took about 30 minutes from start to finish. I happened to have all of these items on hand but this would make for a beautiful post-farmer's market meal! Not pictured, I enjoyed this with a nice triangle of ciabatta! Mmmm!

Ingredients
1 can crushed tomatoes (28oz)
1 can chick peas, drained (15oz)
4 stems kale, chopped & including stems
3 large portobello mushroon caps
1 small onion, chopped
3 cloves garlic, minced
~ 1/2 cup chopped fresh parsley
4-5 stems scallions, chopped
3 tbsp olive oil
1/2 lemon
salt & pepper to taste

1) On medium heat add olive oil, onion and garlic. Allow to brown slightly.
2) Add kale and tomatoes. Cook about 5 minutes until becomes wilted.
3) Add chick peas, mushrooms, scallions and garlic. Simmer for about 15 minutes. Sauce will reduce slightly.
4) Zest the 1/2 lemon and squeeze juice into mixture. Add parsley.
5) Cook on medium low for 4-5 minutes more.
6) Rest for 2-3 minutes.
Enjoy!

It is really the easiest meal to make! The most time is spent chopping everything up!

Options:
1) If you are not a vegetarian simple add meat. Chicken or ground turkey would be fabulous.
2) If you don't have parsley, basil would be a great substitute. I would imagine dried herbs would also work well but not provide the fresh flavor.
3) If you don't have scallions they can be omitted entirely. They are a member of the onion family and mine were going to go bad if I didn't use them.

Shrimp & Grits

Hi everyone!
It's been a bit since I posted a recipe because we moved and I really haven't been cooking! :( Anyway, lst month we went to Florida to visit my brother and Joe went crazy for this Shrimp & Grits dish at this cute little seafood joint near St. Augustine. Fast forward to today, I decided to make his favorite dish for our 7 year anniversary! I looked up some recipes because Shrimp & Grits is foreign to me as far as making it. I found a Paula Deen recipe and lightened it up a lot because she is butter fiend!

This recipe clocks in at 1,170 calories, 42gm fat and 1,699mg sodium but serves 4-5. At 4 servings, its 292.5 calories, 10.5gm fat, 425mg sodium each!

Going without the ham? You save 1180mg sodium! Woohoo!

 ***I had all of the following ingredients in my kitchen. Will post even lighter options in the tips at the bottom of this post! ****

So here goes!

Ingredients:
2 small green peppers, diced
1 small yellow onion, diced
24 small shrimp,thawed, peeled & deveined
1/2 cup cubed ham (try using a leftover pork chop)
1 large clove garlic, minced
1 large tomato, diced
2 tsp sriracha
1/4 cup white wine
1/2 tsp salt
3/4 cup grits
1 tbsp & 2 tsp olive oil
1/4 cup nonfat milk
1 tbsp butter

1) Add 1 tsp olive oil to a large skillet on medium heat and saute ham. When slightly browned, transfer ham to a bowl and set aside.
2) Add 1 tbsp olive oil to the same skillet and add onions & peppers. Saute through until peppers are wilted and onions are caramelized. Transfer to another bowl and set aside.
3) Add 1 tsp olive oil to same skillet and cook shrimp until shrimp is pink and slightly browned. Flip frequently so all of shrimp is cooked through. Should be 3-4 minutes. Transfer to a bowl and set aside.
4) Add diced tomato, sriracha, white wine, 1 tsp salt to skillet. Scrape browned bits from the bottom of the skillet and allow to reduce slightly. After 4-5 minutes the mixture will thicken slightly.
5) Add onions and peppers and stir for 1-2 minutes.
6) Add shrimp and ham and mix.
7) Add milk and stir well. Reduce heat to medium and allow sauce to thicken slightly. Make take a few minutes.
8) Add 3 cups of water to a pot and bring to boil. Slowly add grits, stirring continuously.  Remove from heat and allow to thicken. Add 1 tbsp butter and mix.

Scoop 3/4 cup cooked grits into a bowl and top with shrimp and ham mixture! Enjoy!!! Mmmmm!

Tips:
a) I am a vegetarian, so the ham is a no for me. You can easily use your favorite meatless ham in this recipe.
b) You can use 99/1 turkey as a great alternative, too!
c) The original recipe called for canned, crushed tomatoes, so feel free to use that instead of a fresh tomato.

Healthy Hash Browns

Hi Everyone!
My schedule has been CRAZY lately but after getting a lot of requests, I had to post this super easy recipe for Healthy Hash Browns! It takes about an hour when everything is said and done but the result is a crispy, delicious version of a typically unhealthy breakfast option. I ended up eating almost the whole plate for dinner, so I guess it was brinner?? :)
The beauty is this recipe is how low in carbohydrates yet you get a nice serving of veggies and fiber! Enjoy!

Ingredients
1 butternut squash
1 medium sweet potato
1 whole egg
2 tbsp almond meal
1/2 tsp black pepper
1/2 tsp paprika
1/4 tsp garlic powder
1/4 tsp onion powder
1 tbsp olive oil

1) Preheat oven to 400F.
2) Slice spaghetti squash in half and place cut sides down on a baking sheet. Bake for 35 minutes or until edges are browned.
3) Allow spaghetti squash to cool.
4) While squash is cooking, peel the sweet potato. Grate potato or slice potato into 6-8 sections and chop in a food processor.
5) Crack the egg into a large bowl and whip until fluffy. Set aside.
6) When squash is cooled, pull spaghetti strands with a fork. In a downward motion from the stem of the squash, scrape to pull strands.
7) When squash is "pulled", mix 1/2 into the egg bowl with sweet potato crumbles. Mix thoroughly.
8) Add almond meal and spices.
9) In a skillet, add olive oil and set to medium heat.
10) Using a spoon, drop the mixture onto the pan and smooth down. Cook until browned and flip.
11) Repeat with the rest of the mixture.

Tips:
a) Feel free to double the recipe to use the entire spaghetti squash. If not, you can saute the remaining squash with vegetables, meat, or whatever you like.
b) If you have it, you can substitute olive oil with coconut oil.
c) Try cooking the spaghetti squash the night before if you have time.
d) If you mixture seems wet, add almond meal little by little to thicken it up.

Enjoy!

Black Bean Red Pepper Salsa

This is so good! I wanted to toss something on top of my tilapia for lunch and I whipped this up in under 5 minutes!
It tastes great hot but chilled is just as good! Would pair nicely with raw veggies as a dip, whole grain pita or pretzels! Mmmm!

Ingredients
3/4 cup black beans, rinsed
1/2 red pepper
1/4 large onion
3/4 cup corn, cooked or fresh
3-4 stems cilantro
Fresh Lemon
2tsp olive oil
Sea salt
Pepper
Chili powder
DriedOregano
Dried Basil
Dried Parsley

1) Coat the base of the frying pan in olive oil. Heat on medium.
2) Chop the onion and red pepper into small chunks. Add to frying pan.
3) Allow pepper and onion to cook for 4-5 minutes or until the chunks begin to soften slightly.
4) Add corn and black beans.Cook for 4-5 more minutes stirring frequently.
5) While the beans and corn cook, chop cilantro into small pieces and add.
6) Add dry seasonings to taste. I added 2-3 "shakes" of each seasoning and ground the salt grinder twice.
7)Stir in all seasonings and remove from heat.
8) Squeeze lemon juice on top and mix in.

Enjoy!

Tips
1) Cook frozen corn in advance and drain before using in this recipe. Fresh corn would work perfectly.
2) If you dislike cilantro, you can omit it. The flavor will vary slightly but still will be delicious!

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.

Mint Chocolate Chip Cookies

Hey everyone! Occasionally I will post a recipe for something unhealthy..... I know it isn't the theme of my blog but I enjoy baking with old school recipes that sometimes call for ingredients that aren't favorable to a nutritious diet. That being said, I bake like this once in a blue moon! I spotted a bag of mint chocolate chip morsels right after the holidays and knew immediately that I'd make cookies for my fiancé because he LOVES mint chocolate combinations (which I do not- so these are just for him! <3)

I am not sure if these chocolate morsels are always available and if not you can use regular chocolate chips. This recipes makes a tasty cookie.

Ingredients
1 cup sugar
1 cup brown sugar
2 tsp vegetable oil
4 tbsp melted butter
2 eggs
2 tsp vanilla
1 cup all purpose flour
1/2 tsp baking soda
1/4 tsp salt
1 1/2 cup mint chocolate chips

1) Preheat oven to 350F.
2) In a mixing bowl, combine flour, baking soda and salt. Stir so it mixes well.
3) In the bowl of a stand mixer, cream sugar, butter, egg and vanilla until fluffy.
4) While mixer is on, slowly add dry ingredients to wet ingredients until well combined.
5) Fold in chocolate chips.
6) Scoop out desired amounts of batter onto a greased cookie sheet.
7) Bake for about 13 minutes or until the edges are slightly browned.
8) Let cool on a rack.
9) Enjoy!

Tips
- Ways to make these lighter: use wheat flour instead of white flour, use egg beaters instead of eggs, substitute apple sauce for oil.
- You can also use a silpat instead of greasing a pan.

Enjoy!

Paleo Pancakes!

So, one of my best friends asked me about the Paleo Diet recently. She was interested in the "clean eating" aspect and I started to look into it. The diet is basically a caveman diet, with foods consumed that are not processed, treated or filled with chemicals. It is mostly organic and low carbohydrate from the lack of breads allowed.

These pancakes are light and you won't think you will get full but all the protein makes this satisfying and so easy to make!

I started researching recipes, etc. and found an Instagram profile of a girl who follows it but also plates the food beautifully. I started following her profile and she is pretty awesome. So I took one of her pancake recipes and altered it slightly. She is pretty fantastic though and I suggest you check out her blog: www.liverightbehealthy.blogspot.com


Okay, here is my rendition of the pancakes:

Ingredients
1 banana
2 tbsp organic peanut butter
1 tbsp organic cashew butter
2 tbsp almond meal
1 tsp cinnamon
1 tsp honey
Crushed walnut optional
Maple syrup optional

In a food processor, purée banana, nut butters, almond meal, cinnamon and honey until well mixed (about 20 seconds).
Preheat a skillet and pour small saucer size amounts on to skillet.
When edges begin to bubble, carefully flip.

Cooks about 6-7 pancakes. 3= a serving

Sprinkle with walnuts and drizzle syrup if desired (not necessary though!).

So good and surprisingly filling!

Tips:
Make sure the pancakes are small because they are kind of hard to flip.
I cooked mine in an Orgreenic pan which allowed me to avoid using butter!
Next time ill cook up some apples and use that instead of syrup!

Enjoy & let me know if you make them!

Have a delicious day!

Heavenly Chocolate Bites

Last night I prepared a little dinner for my closest friends! A dinner party at my house is a big deal to me no matter what the occasion. I decided to make a lovely chicken cacciatore, Italian bread, salad and dessert. I decided to turn to Pinterest to get inspired and it worked!

This little bites of chocolate heaven are delicious and part of a clean eating diet. The only ingredient that wasn't clean in the actual bites I made was the chocolate because I didn't have any raw cocoa nibs. So here goes! Enjoy!

Ingredients
2/3 cup cooked steel oats, hot
1.5 cup sliced almonds
2tsp vanilla
2 tsp cinnamon
6 tbsp raw honey
1 tsp sea salt
1/4 cup whole wheat flour
1 1/4 cup chocolate chips

1) Preheat oven to 325 degrees.
2) Combine hot oats, almonds, vanilla, cinnamon, sea salt, honey and flour in a stand mixer bowl.
3) When all ingredients are thoroughly mixed, slowly add chocolate chips on medium speed.
4) The heat from the oats will cause some of the chocolate to melt. Mix for about 15-20 seconds until mixture is dark brown and mixed well.
5) Form small mounds about 1tbsp each onto a cookie sheet lined with a baking mat, parchment paper or greased.
6) Bake for 20 minutes. The cookies will not look much different than prior to baking.
7) Allow cookies to cool completely before serving.

Tips:
1) If you don't have a stand mixer, prepare all ingredients in advance and combine quickly to ensure chocolate melts. Stir by hand for about a minute to ensure the batter is mixed properly.
2) Chocolate chips and regular honey will also work for this recipe.

Have a delicious day!

Brown Rice, Zucchini & Kale Bites

Kale is the way to my heart! <3 

Hey everyone!
I put a picture of this on my Instagram and Facebook (follow me!!!) and I got so many requests for the recipe, so here goes!!!

The recipes has several steps but overall is pretty simple. It happened to come together for me rather quickly because I already had brown rice made.

Ingredients
1.5 cups cooked brown rice
5 bushy stalks of kale
1 cup shredded zucchini
2 eggs
1/2 cup almond flour
1/4 cup whole wheat flour
1/4 cup low-fat shredded mozzarella cheese
1 tbsp onion powder
1 tbsp garlic powder
1 tsp paprika
1 tsp black pepper
1 tsp salt
olive oil
parmesan cheese

A) In a large pot, steam kale with about 1 inch of water. Kale will be done when leaves are bright green and slightly soft.
B) Allow kale to cool on paper towels. On a cutting board, remove leaves from stem.
C) Chop leaves into fine pieces and place in a bowl.
D) In a separate bowl whisk eggs together with spices, flours and cheese.
E) Slowly add brown rice, kale and zucchini. Keep mixing gently to incorporate all ingredients.
*Be careful not to beat the mixture too much. If your kale is still very hot it could cook your eggs!
**If your mixture still looks very wet, add a tbsp of whole grain flour to thicken it up.
F) Heat about 1 tbsp of olive oil in a frying pan on medium until oil begins to bubble slightly.
G) Using a spoon or spatula, scoop a golf ball sized amount of the mixture and lay it into the pan. Using the backside of your spoon or spatula, press it down to make a patty.
H) Allow to cook for 3-4 minutes before flipping. The cooked side should be a golden brown color. Repeat for other side and remove from heat.
I) Optional- Sprinkle a small amount of parmeasan cheese on top & enjoy!!!

Tips:
- Depending on your pan you can cook several patties at one time. I cooked three at a time in my 9 inch pan.
- This is a great leftover meal. If you don't have precooked brown rice, make sure your rice is fully cooled before mixing with eggs. Both hot rice and kale will definitely give you scrambled eggs before you cook!
- Quinoa, white rice and barley would also work in this recipe!
- I initially tried this with egg beaters but there was not enough binding by the eggs. You can try 1/4 egg beaters with 1 whole egg.

Veggie & Bean Soup

Veggie & Bean Soup!

Hey Everyone! I hope you are all doing well and being safe after the Hurricane Sandy craziness we have all experienced over the last 48 hours! As most of you probably know by now, cooking relaxes me, so I decided to make a hearty soup to ease the nerves from the recent events. I was also away for 3 days before the hurricane so when I returned home, I had some veggies that needed to be cooked or they'd go bad. I also had a slight case of cabin fever where I was eating pretty much everything in sight! :) Most of it was pretty healthy but this soup will fix me up! I loved using the Spaghetti Squash as noodles in this dish! Delicious and low in carbs!

Ingredients:
32oz low-sodium vegetable broth
2.5 cups chopped kale
2 cups fresh baby spinach
1 box frozen lima beans (10oz)
4 carrots
1 spaghetti squash
1 can kidney beans, rinsed
1 medium onion
olive oil
3 cloves garlic
3 bay leaves
Italian Seasoning
Black pepper

1) Preheat oven to 425F. Slice spaghetti squash in 2 and place face-down on a roasting sheet. Place in oven for 30 minutes.
2) In a large pot, pour in 4Tbsp olive oil and heat on medium high.
3) Chop onion and add to pot.
4) Mince garlic and add to pot.
5) Allow onion and garlic to sweat (about 4-5 minutes). Stirring every minute or so.
6) Add vegetable stock, bouillon and 2 cups of warm water. Allow to boil.
7) Slice carrots.
8) When liquid is boiling, add kale, carrots, spinach, frozen lima beans, rinsed kidney beans, 1 Tbsp Italian Seasoning and 3 bay leaves.
9) Cook soup on high for 15 minutes, then turn down to medium-low.
10) When spaghetti squash is finished roasting, remove from oven and allow to cool for a few minutes before handling.
11) Using a fork or pasta spoon (or my pastasaurus :), scrape inside of spaghetti squash. The insides will pull like spaghetti noodles. Add the noodles from 1 half of a squash to the soup.
12) Allow to cook for 10 more minutes on medium-low.

When "noodles" are al dente, turn off heat and enjoy!!!

Rawr!!!!!
My Pastasaurus! My brother's lovely girlfriend, Allie gave it to me for Christmas last year!!! Love it! 

Tips:
a) Remove the seeds from the squash before roasting, makes for easier removal of "noodles".
b) You can make this simple soup with anything you have around your kitchen. Feel free to add potatoes, celery or broccoli.
c) If you are not a "salty" person, you can also sub the stock for low-sodium stock or remove the bouillon cube.
d) If you want a Pastasaurus, here is the Amazon link.

Sesame Peanut Tofu over a Simple Kale Salad

Mmm mmm good!

So, last night I was perusing Facebook and stumbled across a delicious looking photo of some kind of sesame tofu that my FB friend Jeffery had posted. The tofu was skewered and sprinkled with sesame seeds. The picture look fabulous and got me in the mood to try something different.
This recipe was a spontaneous try in my kitchen to see how it turned out. I was hoping it wouldn't be horrible and it wasn't! It was very tasty and I will absolutely be making this again! The instructions are long but in total it took me about 20 minutes to put this lovely lunch together! It served as one big lunch for me, so if you are making this for more people just double the recipe.

By the way, Jeffery has a really fabulous food/healthy blog, too! Check it out "The Matters of Mitter".

Ingredients
For the sauce:
1 Tbsp organic peanut butter (regular peanut butter would also be fine)
2 tsp soy sauce
1 Tbsp extra virgin olive oil
Paprika
Chili Powder
Black pepper
Salt
Vegetable Seasoning (I used a locally made one but you can make your own in a flash. See the tips below).

For the Salad:
5-6 stems of kale, washed and dried
1/2 block of extra firm tofu, water removed
1 tomato
1-2 slices of vidalia onion
1/2 lemon
sesame seeds

1) In a saucepan, combine oil, peanut butter and soy sauce. Mix.
2)Heat mixture on medium-low until peanut butter begins to melt. Stirring continuously.
3) I used very limited amount of paprika and chili powder. I'd say about 1/4 teaspoon of both. If you prefer more heat, add extra. Add in the vegetable seasoning and stir. Sprinkle in salt and pepper to taste.
4) Reduce heat to low and let simmer.
5) While sauce is simmering, cut your 1/2 block of tofu into 3 slices. Then cut slices into triangles or whatever shape you like.
6) Using a misto sprayer, spray a frying pan with olive oil and place slices into the pan.
7) Saute on medium heat until the edges of the tofu begin to brown slightly. Flip. This may take 3-5 minutes for each side.
8) While tofu and sauce are cooking, cut the kale. I included the stems for a little extra crunch.
9) Cube the tomato.
10) Mix the kale, tomato and sliced onion in a bowl or add to a plate.
11) When both sides of tofu are browned add the peanut sauce mixture. Cook an additional 2-3 minutes flipping and turning the tofu continuously.
12)  Squeeze the lemon juice onto the salad to brighten up the flavors.
13) Gently add tofu to the top of the salad.
14) Sprinkle with sesame seeds and some of the remaining sauce if you like.

Enjoy!

Tips:
a) If you don't have a vegetable seasoning that you like, you can simple make your own by mixing your favorite seasonings together and keeping a bottle in your spice cabinet. The seasoning I used is a mixture of flax, mustard seeds, onion, parsley, oregano, garlic, dill, fennel, turmeric, sesame, and paprika. Big flavor!

b) If you have time, I'd try to marinate the tofu in the sauce. It would give a nice flavor boost!

Thanks & Have a Delicious Day!

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! 

Tuna Pasta Salad

Some of you may know that I hate to waste food! So many people in the United States and around the world are food insecure. According to the EPA, in 2010 over 34 million tons of food waste was generated. 34 MILLION TONS!!!!! Now, I am sure a large part of that is food bits that couldn't be consumed (peels and such), but think about the mouths we could feed if we all took time not to waste food?

I am always saving and eating my leftovers in an effort not to waste food. Sometimes, eating the same thing 2 days in a row can be boring so I often try to revamp it. This recipe is completely made up of leftovers minus the tuna. Here we go!

Ingredients
1 can tuna in water, drained
1/2 cup leftover cooked spinach
1.5 cups leftover cooked whole wheat ziti pasta
1/2 cup heirloom tomatoes (almost at shelf life)
2 tbsp fat free cream cheese (last bit of the container)
2.5 tbsp low fat mayo made with olive oil
Salt
Pepper
Onion Powder
Garlic Powder
Paprika -optional
Red pepper flakes- optional

1) In a large bowl, add a tiny bit of water to pasta and mix. This will help break the stuck pieces apart.
2) Slice tomatoes in half and add to pasta.
3) Add spinach, mayo and cream cheese.
4) Using a wooden spoon or spatula, mix ingredients thoroughly.
5) Season with spices to taste. I generally use the tiniest bit of salt and more seasoning. The paprika and red pepper add a nice pop of flavor.

Tips
1) Think about your leftover recreations when making your main meals. If you know you may have too much  of an ingredient, keep in mind ways to use it the next day.
2) You can swap chicken/turkey for tuna in this recipe and it will still be delicious!

Have a Delicious Day!

Peanut Butter Banana Whippers

Whip it Good!

So my darling fiance and his family LOVE ice cream! I mean LOVE LOVE LOVE ice cream! I have definitely caught the ice cream bug from them and enjoy it once in a while. About 2 years ago, I went to a fabulous restaurant in Philadelphia owned by my best friend's friend Rocco. The restaurant is called Fuel and features a substantial menu of fresh, organic ingredients and all under 500 calories. Now, I know some of you are thinking, "Yeah, and it all probably taste like paper." Nope! The food is filling and flavorful!
Well, to get on with the story, my friend told me about these Banana Whips that Fuel sells. She described it as ice cream but without the guilt. Sounds good to me! When I tried them, I ordered the Nutella Banana Whips and oh my goodness, delicious! So here are my rendition of the Banana Whips!

Ingredients
2 bananas, sliced and frozen
2 tbsp peanut butter (I used organic, but any will do)
Ground Cinnamon

(Yes, that's it!)

1) In a food processor, puree the frozen bananas until smooth. You may need to pulse the processor a few times to pull the banana down toward the blade. Use a silicon spatula or wooden spoon to push down banana. Whip for about 30 seconds more.
2) Add peanut butter and puree until completely incorporated.
3) Using a silicon spatula, scoop banana whips out of food processor bowl and into an air-tight, freezer safe container.
4) Scoop your own portion out and sprinkle with cinnamon!

Tips
a) This simple recipe can be adapted in a million ways! Add nutella (like fuel), berries, protein powder, anything! You name it and it will probably taste amazing!

Kale Chips!

I didn't have time to take a picture of my finished product because I was Skyping with a friend and munching away. This is what they look like when done!
Photo Credit:  Kalyn's Kitchen

So I posted a photo of kale chips on my Facebook page a while back and I have gotten a lot of requests for the recipe. Kale is one of the world's superfoods and is very high in Vitamins K, C & A! It is high in fiber and pretty darn delicious, too!

I am a potato chip kind of person. I love the crunchy, salty, greasy aspect of it. But guess what? Crunchy, salty, greasy isn't great for your outsides or insides. Kale chips are a perfect way to get the craving for the crunchy, salty, greasy without all the negative side effects.

Ingredients
1 bunch kale
Olive oil in a misto (or olive oil spray)
Sea Salt Grinder
Black Peppercorn Grinder
Baking sheet pan

Preheat oven to 400 degrees F.
1) Thoroughly wash and dry kale.
2) Using a knife, slice the leafy portion off of the center stem of all of the kale.
3) Cut the kale leaves into "chip sized" portions. I like tortilla sized kale chips, about 1 inch x 2 inch.
4) Spray olive oil on the sheet pan.
5) Spread kale out on the sheet pan. Try not to let leaves overlap. You may need to make two batch or use 2 sheet pans.
6) Lightly spray the kale with the olive oil. The idea is to provide a light coating and not soak the kale. Soaking it will cause the kale to get soggy and not achieve the crispy, chippy effect.
7) Using the sea salt and peppercorn grinders season to taste.
** Kale doesn't need much seasoning so I wouldn't advise going overboard with the salt. The natural flavor is delightful. Enjoy it!
8) Bake for 7-10 minutes. Keep an eye on your kale. If the edges begin to darken, it's done.

Tips
a) Save the stems of the kale in a freezer bag to make your own vegetable stock! Mmmm!
b) Kale smells absolutely putrid as it bakes. PUTRID! Don't let it discourage you from trying this tasty, healthy snack!

Kale me, baby!

Have a delicious day!!!! xoxox