Homemade Larabars

I've been wanting to try to make my own Larabars for sometime now. I saw some bulk dates at the store recently and decided it was a sign I needed to just do it already. Dates are essential because they are at the heart of Larabars.

 

(I was in the moment and wasn't able to document a lot of the process...sorry!)

 

Homemade Larabars:

 

2 cups dates

1 cup nuts (whatever type you prefer)

1/4 cup nut butter

1/4 cup unsweetened shredded coconut

First, put the nuts in a food processor and pulse until finely chopped. Transfer those to a bowl when done.

 

Next, Add the dates to the food processor and mix until they start to clump together.

 

Once the dates are done, add the nuts and peanut butter to the dates and pulse until well combined.

 

Lastly, mix in the shredded coconut. I did this with a spoon, but you could just as easily pulse it in the food processor.

 

Before transferring, line an 8" cake pan with waxed or parchment paper. Pack the mixture in the pan and then place in the refrigerator for at least 2 hours before cutting.

 

 

This was an experiment that just so happened to work out and I encourage you to experiment as well! Try adding cocoa powder, cinnamon, honey, dried fruit, etc. Enjoy making up your own unique flavor!

 

 

Once cut I placed my bars in snack baggies and put them back in the fridge so I could grab them easily for my lunch or snack during the week.

 

I think what I love most about these bars is that I know what's in them. Dates, nuts/peanut butter and coconut...simple as that! None of the artifical flavors or colors that come in other store bought bars.

 

 

? What's your favorite type of nutrition bar? ?

 



Meatless Monday

I've had a package of edamame in my freezer for sometime and decided to put it to use with an easy meal! This was one of those "round-up" meals where I basically combined what I had available.

 

 

 

I had some leftover zucchini (~1 cup) so I chopped it up and cooked up some brown rice (~3/4 cup uncooked)

 

 

While the rice cooked I heated the edamame as well as blanched some green beans (~1 cup)

 

 

Once the edamame was heated I removed the soybeans from the shell and combined all the ingredients together with sea salt, lemon juice, garlic and olive oil.

 

 

 

This was super easy to prepare and great for those looking for a quick, healthy meal! You can incorporate any vegetables or herbs that you have or even substitute black beans (or bean of choice) for the edamame.

 

 

Edamame (soybeans) is a great source of protein and fiber. In 1/2 cup you get 9 grams of fiber as well as 9 grams of protein! (Make sure to look for non-GMO soybeans)

 

 

? What's your go-to meatless meal? ?

 



Orzo Salad

Lately, I've been a Pinterest fool. I love finding new recipes, hair styles, home decorating ideas, you name it! My most recent find was this Minted Orzo Salad with Chickpeas and Feta. It looked delicious so I had to try it out.

I wasn't feeling the mint, so I modified this recipe to my liking. Here's what I did:

Cook 1.5 cups of orzo in 4 cups of chicken broth until tender. Drain, set aside and let cool.

Next, combine chickpeas (1 15 oz. can), crumbled feta (3/4 cup), finely chopped red onion (1/2 onion) and finely chopped basil (2 Tbsp) in a large bowl and set aside.

Next make the vinaigrette by whisking together:

1/4 cup red wine vinegar

Juice from 1/2 fresh lemon

1/4 cup EVOO

2 cloves garlic

Salt and pepper to taste

Lastly, combine the orzo with other ingredients and toss with vinaigrette

Serve chilled or at room temperature. 

You could easily make this a meal by mixing in grilled chicken. I chopped up some chicken and it ended up combining well with the other ingredients. Try it out!

?   I'd love to know, what's your favorite side dish?  ?

Protein Pancake

Most of you know by now that I LOVE Pinterest. It has great ideas for every aspect of your life! I recently tried out this recipe for a protein pancake and fell in love. It was amazing! Plus, it was super quick and easy!

In a bowl combine the following:

1/4 cup oats (any kind will work)

2 egg whites

1/2 ripe banana, mashed

1 tsp vanilla

Dash of cinnamon

Spray a pan with non-stick spray and add your batter. I have to admit I was worried this would be a disaster to flip but if you let it cook through a ways it should flip just fine. I would also recommend using a larger pan! :-)

Ta-da!

I topped it with some almond butter and blueberries and it tasted fantastic!

I love this recipe because you can be creative and the combinations are endless. Try adding other fruit, nuts, spices, flaxseed, protein powder, etc. to make your own unique combination! Plus, this would also work for those who have a gluten allergy (just use certified gluten free oats).

Follow me on Pinterest here!







Power Ball(s)

If you've been on Pinterest lately then, I'm sure you've seen the recipes for "Granola Bites" or "Protein Bites". Well, I made the most amazing recipe! These are great for those looking to eat something sweet, but also want something healthy at the same time. I'm officially obsessed!

Here's what I did....

In a large bowl combine the following:

1 cup oatmeal

1/2 cup peanut butter (crunchy or creamy, both will work)

1/2 cup unsweetened coconut flakes

1 ripe banana, mashed

1 tsp. vanilla

1/4 cup ground flax seed

2-3 Tbsp honey

Once combined, roll into individual balls and place on a cookie sheet lined with parchment paper.

I made half with dark chocolate chips.

Put them in the freezer for about 15 minutes to set them and then transfer to an air-tight container and store in the refrigerator.

I just need to say it one more time...these were amazing! They tasted great and easily satisfied my sweet tooth. You could also add other things such as dried fruit or protein powder. Whatever you'd like!

Happy Friday everyone!

? Do you have any Pinterest success stories? ?



Meatless Monday

Another work week. Is it just me or did the weekend go by waaaaay to fast? I guess I'll blame this one on the time change!

Anyways, on to the first edition of Meatless Monday. This is actually a huge movement in the nutrition world. There's even an entire website dedicated to it! Here's why going meatless is a great idea: "Going meatless once a week may reduce your risk of chronic preventable conditions like cancer, cardiovascular disease, diabetes and obesity. It can also help reduce your carbon footprint and save precious resources like fresh water and fossil fuel."

  

I was craving a taco salad and thought it would make the perfect meatless meal. I started with black beans as my protein source. Oh, how I love black beans.

 Black beans are a great protein and fiber source. In 1/2 cup you get 5g of fiber and 7g protein! I like to rinse my beans before using them to remove some of the salt and starch.

 I started building my salad by adding shredded lettuce first (use romaine, head lettuce, etc).

Then, I added black beans, tomato, red onion and avocado. Aren't avocados amazing? I recommend slicing the avocado first and then scooping out the pieces.

This salad can be dressed up anyway you like. Add in cilantro, lime juice, salsa, shredded cheese, low fat sour cream, brown rice, bell peppers... anything you would put in a taco!

Some people might like to crush up chips and put them in their salad but, I had my chips on the side. Garden of Eatin' are my favorite chips. They taste really good!

This meal is great because it's full of veggies, fiber, lean protein and healthy fats. Plus, the options are endless! Have fun with it!

Tell me, do you usually have a meatless meal during the week?



Coconut Crusted Tilapia

Last week I was craving something coconut and decided to incorporate it into my dinner. I was looking for unsweetened shredded coconut (which is hard to find!) and luckily Whole Foods had just what I was looking for!

Since I already had fish ready to go, I decided to make Coconut Crusted Tilapia! I was actually surprised how tasty it turned out. It had a great crust and just a hint of coconut. Delicious!

Here's what you'll need: 

1 tilapia filet

1/4 cup flour

1 egg, beaten

1/4 cup Panko breadcrumbs (or any breadcrumbs)

1/4 cup coconut flakes

~2 Tbsp. EVOO

(You could probably get away with breading two filets with these amounts)

First, heat oil in a pan over medium-high heat.
  

Next, you'll want to make sure you have one plate with 1/4 cup flour, a bowl with the egg and another plate with the Panko/coconut combined. Sort of like a dipping or breading station.

You'll want to dip the tilapia in the flour, then the egg and finally dip it in the Panko/coconut mixture. Make sure you coat both sides well during each dip.

Lastly, place in the hot pan and cook on each side for ~2-3 minutes. Tilapia is pretty thin and cooks quick so it shouldn't take longer than that.

Balance out this meal with a whole grain and vegetable and you're all set!

Enjoy!

Tilapia is a great lean protein source. It also contains omega-3 fatty acids which are associated with reduced risk for certain cancers, heart disease and inflammation.

Coconut on the otherhand is up in the air. Coconut is high in saturated fat, which is bad for us, but some say that the type of saturated fat that coconut contains (medium-chain triglycerides) metabolizes differently than other saturated fats that are made up of long-chain triglycerides. Currently, there is not enough research to support the coconut benefit claims. I recommend using it in moderation and sticking to the proven healthy fat sources such as olive or canola oil, nuts, avocados, etc.



Apple Muffins

When I bake, I like to try and incorporate healthy ingredients and alternatives when possible. I found these Apple Muffins and decided to give them a try. They are heart healthy and packed full of nutritious ingredients.

Here's what you'll need:

1/2 cup oat bran (I made my own by putting oatmeal through the food processor)
1 cup whole wheat flour
1/4 cup ground flaxseed
1 tsp baking soda
1 1/2 tsp baking powder
1 1/2 tsp ground cinnamon
1 tsp nutmeg
1 egg, beaten
4 Tbsp canola oil
1/3 cup applesauce
1 shredded apple (I used something similar to a cheese grater for this)
1/4 cup sugar
1/4 cup chopped pecans

First, preheat your oven to 350 degrees

Next, whisk together in a large bowl the oat bran, flour, flaxseed, baking soda, baking powder, cinnamon and nutmeg

 

Then, in a separate bowl, whisk together the egg and oil until smooth. Stir in the applesauce, shredded apple, and sugar

Combine mixtures and fold in pecans (don't be turned off by how the mix looks...they taste much better then they look!)

Spoon batter into paper-lined muffin cups. I made mini muffins, so my baking time was less than the 22-25 minutes recommended. They baked approximately 12-15 minutes.

These were great! They were super hearty and filling! One regular sized muffin has approximately 150 calories, so if you make mini muffins they're a perfectly portioned snack! Enjoy!


 ? What's your favorite kind of muffin? ?
 

Turkey Soup

Looking to use up those Thanksgiving leftovers? I decided to put mine to good use by making a simple turkey soup. It's warm, filling and perfect for this time of year.

 

Here's what you'll need:

 

1 Tbsp EVOO

1 glove garlic

1 small onion, chopped

3 14oz cans chicken broth (try using low sodium)

2 large carrots, chopped

3 stalks of celery, chopped

6 oz chopped or pulled turkey (white meat, no skin)

1 1/2 cups pasta of choice (I used whole wheat penne, you could also use rice)

Juice from half a lemon

Salt & pepper to taste

 

First, sautee the onion and garlic with EVOO over medium-high heat. I love using onion and garlic because they add tons of flavor without all the salt.
 

 

Once the onion is tender, add broth, carrots and celery

 

 

Bring to a low boil and cook for about 10 minutes. Then, add turkey and simmer for about 5-7 minutes. Next, add lemon and seasonings.

 

I'm a huge lemon lover and add it to anything I can. Soup is no exception!

 

Lastly, add the pasta and cook until tender.

 

 

Serve hot with a piece of crusty bread for a delicious meal! Enjoy!

 

 ?What's your favorite way to use up Thanksgiving leftovers? ?

 



Weekend Recipe - Lasagna Rolls

I'm always looking for ways to make classic recipes more healthy. Most recently I gave these lasagna rolls a try. I altered them a bit based on what I had in the fridge, and they turned out perfect!

Here's what you'll need:

8 cooked lasagna noodles, cooked (I used whole wheat)
1 pound lean ground beef, browned and cooled slightly
2 handfuls fresh baby spinach (you can use however much you want here), sauteed
1 (15 oz) container fat free ricotta cheese
1 egg
2 cloves garlic
Seasonings (get creative - I used oregano, Italian seasoning and basil)
1 (24 oz) jar spaghetti sauce
Approx 4 oz. shredded part skim mozzarella cheese

Preheat the oven to 350 degrees 

In a large bowl mix the following:
 Browned and slightly cooled lean ground beef, ricotta, spinach, egg, garlic and seasonings

Once the ingredients are thoroughly mixed, lay out your cooked lasagna noodles on waxed paper. Spread the mix on each noodle (about 1/2 - 2/3 cup) and top with some mozzarella cheese

Leave some space, as shown below, at the beginning and end of your noodles. This way when you roll the mix won't get squeezed out.

Next, lightly coat a baking dish with spaghetti sauce (you can use any spaghetti sauce) before placing the lasagna roll seam side down

Once all the rolls are in the dish, cover them with the rest of the jar of spaghetti sauce and mozzarella cheese. Bake at 350 degrees for 30-40 minutes. 

Lasagna Rolls! 

These are great during the week because you'll most likely have leftovers. Plus, they're already portioned for you! 

?   What's your favorite classic dish?  ?

Kale

 Looking to try something new? Well, I have just the thing....

KALE!!!

I'm the type of person that always eats the same things. You could say I like to stay in my cooking comfort zone. But, once I tried kale, it magically made it's way into my vegetable line-up. Kale is an amazing vegetable. It's packed with nutrients such as vitamin A, C and K as well as antioxidants. Plus, it's low in calories and contains healthy fiber. Kale is definitely a superfood!

Here's how I prepare Kale:

First, rinse the kale. Then, coarsely chop the stems and leaves. Set the kale aside and finely chop a clove of garlic. In a pan, combine the garlic with 1/2 cup-3/4 cup of vegetable or chicken broth. Heat the broth/garlic on high until almost to a boil. Add kale before it starts boiling and then cover for about 5 minutes. 

The kale will steam and gradually take up less space in the pan. I occasionally stir to prevent the garlic from burning on the bottom of the pan as well as rotate the kale throughout. 

If you prefer, add salt and pepper to taste and.....Ta-Da! Delicious Kale!

?   Have you ever tried kale    ?

Avocado Pasta Sauce

Recently, Jim's aunt sent me this great recipe for avocado pasta sauce. I LOVE avocado and couldn't wait to try it out! It's super easy to make which makes it great during the busy work week.

You'll need 1/2 box cooked pasta of choice - I used whole wheat fettuccine

In a food processor combine the following:

1 avocado

Juice from 1/2 lemon

2 Tbsp EVOO

1 clove garlic

2 Tbsp basil (recipe calls for parsley, but I prefer basil)

Salt and pepper to taste

When pasta is done cooking, toss with sauce. Serve immediately.

This recipe would also be great with some shredded chicken.

Avocado is great for many reasons. It's delicious and packed full of nutrients such as potassium, B-vitamins, fiber and healthy fats. Plus, it's so versatile. You can eat it by itself, on salads, sandwiches, in soups, as a dip, the list goes on...

?   How do you prefer to eat an avocado?   ?

Black Bean Soup

Back in college, my friend Dorothea and I made this amazing black bean soup recipe that she found from Food Network. I've made it a few times since then and every time it turns out great. I promise it's easier than it looks!

With soup, I tend to add extra vegetables or seasonings. Soup is pretty hard to mess up, which is why I love making it. Plus, there's always leftovers! 

 Here's what I did:

Chop the following and combine in a large bowl:

1 jalapeno (with seeds)

4 cloves garlic

4 stalks (or ribs) celery with greens

1 large onion

1 red bell pepper

2-3 carrots

**Here is where you could add any extra vegetables you want to use up, or omit any that you don't like**

In a soup pot, add 2 tablespoons EVOO and turn heat to high. I tossed in all the vegetables listed above as well as 2 bay leaves. Then, cook the vegetables over high heat for approx 5-8 minutes.

Next, drain (not rinse) two cans of black beans and add them to the soup pot.

 With the third can of black beans, pour the juice and half the beans into the pot. Use a fork to mash up the remaining beans in the can. This will help thicken the soup. Stir the mashed beans into the pot along with 2 cups of chicken stock and 1 15oz can of diced tomatoes.

 

 The recipe calls for cumin, coriander, salt and pepper. I didn't have some of those seasonings so I used oregano, seasoned salt and pepper. Feel free to experiment with whatever you have on hand. This soup is hard to mess up!

Continue to cook until the vegetables are tender and enjoy! Note: don't forget to remove the bay leaves!

This soup is great because it contains tons of vegetables as well as beans that are high in fiber and protein, but low in fat. It's the perfect healthy soup for a chilly fall day!

Enjoy!

?   What's your favorite fall soup   ?

Pumpkin Pie Oatmeal

Fall is the perfect time to incorporate anything pumpkin! If you're like me, then it shouldn't be too difficult. I love anything pumpkin and I'm always on the lookout for new recipes. I recently found one for Pumpkin Pie Oatmeal at Fitness Magazine. I did a little tweaking and it turned out great. 

Here's what I did:

In a small pan, combine 1/2 cup oats, 1/2 cup skim milk, one small sliced banana and 2 dashes of cinnamon (I added some pumpkin pie spice and about 1 Tbsp brown sugar for extra flavor)

 Once combined stir over medium heat for about 5 minutes or until it gets thick and creamy. Then, stir in a handful of fresh (or frozen) blueberries

Next, turn down the heat to medium low and add 1/4 cup of canned pumpkin (make sure to use 100% pumpkin and not pumpkin pie filling)

 Per the directions, add a dash of ground cloves and ground nutmeg (or just use pumpkin pie spice) and...Voila! Pumpkin Pie Oatmeal. Trust me...it tastes soooo good! It's warm and hearty and makes a perfect addition to your morning meal rotation. Enjoy!

**This recipe can be done in the microwave as well**

?   How do you like your oatmeal?    ?