I love Granola for its versatile use. I love it sprinkled on my Greek Yogurt or packed in small baggies when heading to the pool or park with the kids or a quick handful for a preworkout to give me a little extra energy. The best part is my kids will eat it too! Hope you enjoy! Just be careful with any granola...make sure you only eat 1 serving at a time. I like to prepackage mine so they is no temptation to just keep going and going. Portion control is key people, happy cooking!
(Makes 6 servings)I think it makes more :)
2 cups oats
1/4 cup ground flax seed
2 tbsp whole flax seed
1/4 cup canola oil
1/3 cup honey
1/2 cup walnuts, roughly chopped
Cooking spray
1/2 cup dried apple slices, diced
1/4 cup dried blueberries
1. Preheat oven to 300. In a large bowl, combine first 6 ingredients, stirring well until mixed and coated.
2. Spray cooking spray on large cookie sheet and spread mixture onto it. Bake for 40 minutes, stirring after every 10 minutes. When done, add dried fruit and mix to combine.
Nutrients per 1 cup serving: Calories 366, Total Fat 19g, Saturated Fat 2, Sodium 23mg, Carbs 46g, Fiber 7g, Sugar 23g, Protein 6g, Iron 1mg
(If the calorie intake seems to high for you just cut the serving in half)
Wednesday, May 4, 2011
Simple Vinaigrette! 5-4-11
Makes: 1 cup Shelf Life: 1 to 2 weeks
1/3 cup extra-virgin olive oil
1/4 cup roasted almond oil
1/4 cup apple cider vinegar
2 Tbsp agave nectar
1 Tbsp Dijon mustard
Sea salt, to taste
Freshly ground black pepper, to taste
Pour all liquid ingredients into an airtight sealable container. Tightly seal and shake well to combine. Taste dressing and adjust seasoning, if necessary. Reseal and refrigerate until needed.
Nutrients per 1 tbsp serving: Calories 82, Total Fat 8g, Sat Fat 1g, Monounsaturated Fat 6g, Polyunsaturated Fat 1g, Carbs 2.7g, Sugar 2g, Sodium 37.5 mg
Tip: Olive oil becomes soled when chilled. Bring to room temperature prior to using.
This dressing is excellent! With Summer practically here it's a perfect thing to have on hand for all those yummy salads. It's so tangy! I love it!
1/3 cup extra-virgin olive oil
1/4 cup roasted almond oil
1/4 cup apple cider vinegar
2 Tbsp agave nectar
1 Tbsp Dijon mustard
Sea salt, to taste
Freshly ground black pepper, to taste
Pour all liquid ingredients into an airtight sealable container. Tightly seal and shake well to combine. Taste dressing and adjust seasoning, if necessary. Reseal and refrigerate until needed.
Nutrients per 1 tbsp serving: Calories 82, Total Fat 8g, Sat Fat 1g, Monounsaturated Fat 6g, Polyunsaturated Fat 1g, Carbs 2.7g, Sugar 2g, Sodium 37.5 mg
Tip: Olive oil becomes soled when chilled. Bring to room temperature prior to using.
This dressing is excellent! With Summer practically here it's a perfect thing to have on hand for all those yummy salads. It's so tangy! I love it!
Wednesday, April 20, 2011
My new favorite thing!!! 4-20-11
I just found this at Costco today and I have to say, I think I'm in love! I love hummus for one but the flavor and texture is amazing! They also have original or spicy red pepper. I will try them all for sure. I spread it over celery and it was fabulous. I'm sure it will be great with any veggie or whole wheat cracker or just a spoonful on the go. Love it! Try it...I dare you.
Check out the Nutrients:
Serving: 2 Tbsp
Calories: 70 Total Fat 3.5g Sodium: 7mg Total Carbs: 7g Fiber 2g Sugar 0g Protein: 3g
Monday, April 18, 2011
Broiled Fish & Tomatoes 4-18-11
I found this recipe in a Parents Magazine. It is super clean and I love the flavor! The tomatoes turn out perfect! It's super easy too!
Ingredients:
About 1 1/2 lbs. white fish fillets
4 Tbsp extra-virgin olive oil, divided
1 lb. cherry tomatoes
2-3 sprigs fresh oregano, thyme, rosemary or basil
Sea salt and freshly ground black pepper (optional)
1. Heat the broiler. Drizzle the fish with 2 Tbsp olive oil and sprinkle it with salt and pepper. In a separate bowl, toss the cherry tomatoes with remaining olive oil, salt, pepper and fresh herbs and place on rimmed baking sheet. Set aside.
2. Broil the fish for 5 to 8 minutes, depending on thickness, or until firm. When done, the fish will be juicy but opaque, and a thin-bladed knife will pass through it fairly easy. Cover and keep warm.
3. Broil tomatoes until their skins blister and crack, about 3 minutes; check often, shaking the pan frequently to keep them from burning.
Such a simple, delicious dish. Serve with salad or over a bed of brown rice. Love it! Happy cooking!
Ingredients:
About 1 1/2 lbs. white fish fillets
4 Tbsp extra-virgin olive oil, divided
1 lb. cherry tomatoes
2-3 sprigs fresh oregano, thyme, rosemary or basil
Sea salt and freshly ground black pepper (optional)
1. Heat the broiler. Drizzle the fish with 2 Tbsp olive oil and sprinkle it with salt and pepper. In a separate bowl, toss the cherry tomatoes with remaining olive oil, salt, pepper and fresh herbs and place on rimmed baking sheet. Set aside.
2. Broil the fish for 5 to 8 minutes, depending on thickness, or until firm. When done, the fish will be juicy but opaque, and a thin-bladed knife will pass through it fairly easy. Cover and keep warm.
3. Broil tomatoes until their skins blister and crack, about 3 minutes; check often, shaking the pan frequently to keep them from burning.
Such a simple, delicious dish. Serve with salad or over a bed of brown rice. Love it! Happy cooking!
Friday, April 15, 2011
Oxygen Magazine Does It Again...
In the May issue of Oxygen Magazine I found once again another great recipe!
First of all, they found some great recipe's to use with this "Mango BBQ Sauce" they came up with. I made their BBQ Chicken Pizza with it. I will give you the recipe for the BBQ Sauce, then show you how to make the pizza...
Mango BBQ Sauce
1TBS olive oil
1 onion chopped
4 cloves garlic minced
1 mango, peeled, pitted and chopped
2 15-oz cans diced tomatoes
1Cup Water
1 6-oz can tomato paste
1/2 Cup maple syrup
1/2 Cup organic molasses
1/4 Cup apple cider vinegar
2 TBS lemon juice (fresh or bottled)
2 TBS Worcestershire sauce
1 tsp sea salt
1 tsp ground black pepper
1) Heat olive oil in a skillet on med/high heat
2) Add onions, garlic and mango. Saute until soft, about 3 min
3) Add all remaining ingredients and stir to combine. bring to a boil on med/high heat. reduce heat, cover and simmer on low for 30min, stirring often
4) Remove from heat and allow to cool a little (I didn't though)
5) Transfer 2 Cups sauce to a blender and puree to liquify ingredients
5) Add pureed sauce to remaining sauce in pan and stir
You can store in containers in the fridge until ready to use!
***Now that you have your sauce, you will be using some of it for your pizza!***
BBQ Chicken Pizza
1 frozen whole wheat pizza crust (I used whole wheat pocket-less pita's as personal pan pizza's)
1/2 red onion, thinly sliced
1 tsp olive oil
2 boneless skinless chicken breasts, cubed
2 Cups Mango BBQ Sauce
1/2 bunch cilantro, chopped
4 oz mozzarella
1) Bake the crust according to directions (I just heated oven to 350 and baked until pita's were crisp)
2) Saute red onion in olive oil on med heat until browned, about 5 min.
3) Add chicken and sauce. Bring to a boil.
4) Reduce heat to simmer until sauce thickens and clings to chicken and chicken is cooked through. About 10 min
5) Spread chicken/sauce mixture onto pre-baked crust
6) Sprinkle with cilantro and cheese and heat at 400 degrees in oven for 5 min or until cheese has melted. Removed from oven and let cool 5 minutes
Nutrients:
Cal 332, fats 8g, cholesterol 60mg, sodium 570mg, carbs 37g, fiber 2g, sugars 12g, protein 28g, iron 3mg
First of all, they found some great recipe's to use with this "Mango BBQ Sauce" they came up with. I made their BBQ Chicken Pizza with it. I will give you the recipe for the BBQ Sauce, then show you how to make the pizza...
Mango BBQ Sauce
1TBS olive oil
1 onion chopped
4 cloves garlic minced
1 mango, peeled, pitted and chopped
2 15-oz cans diced tomatoes
1Cup Water
1 6-oz can tomato paste
1/2 Cup maple syrup
1/2 Cup organic molasses
1/4 Cup apple cider vinegar
2 TBS lemon juice (fresh or bottled)
2 TBS Worcestershire sauce
1 tsp sea salt
1 tsp ground black pepper
1) Heat olive oil in a skillet on med/high heat
2) Add onions, garlic and mango. Saute until soft, about 3 min
3) Add all remaining ingredients and stir to combine. bring to a boil on med/high heat. reduce heat, cover and simmer on low for 30min, stirring often
4) Remove from heat and allow to cool a little (I didn't though)
5) Transfer 2 Cups sauce to a blender and puree to liquify ingredients
5) Add pureed sauce to remaining sauce in pan and stir
You can store in containers in the fridge until ready to use!
***Now that you have your sauce, you will be using some of it for your pizza!***
BBQ Chicken Pizza
1 frozen whole wheat pizza crust (I used whole wheat pocket-less pita's as personal pan pizza's)
1/2 red onion, thinly sliced
1 tsp olive oil
2 boneless skinless chicken breasts, cubed
2 Cups Mango BBQ Sauce
1/2 bunch cilantro, chopped
4 oz mozzarella
1) Bake the crust according to directions (I just heated oven to 350 and baked until pita's were crisp)
2) Saute red onion in olive oil on med heat until browned, about 5 min.
3) Add chicken and sauce. Bring to a boil.
4) Reduce heat to simmer until sauce thickens and clings to chicken and chicken is cooked through. About 10 min
5) Spread chicken/sauce mixture onto pre-baked crust
6) Sprinkle with cilantro and cheese and heat at 400 degrees in oven for 5 min or until cheese has melted. Removed from oven and let cool 5 minutes
Nutrients:
Cal 332, fats 8g, cholesterol 60mg, sodium 570mg, carbs 37g, fiber 2g, sugars 12g, protein 28g, iron 3mg
Monday, April 11, 2011
The Best Muffins EVER! 4-11-10
My mother-in-law is a health nut and I mean that as a compliment. She is always giving me great ideas and recipes she has found and now I can share this fabulous one with you. She lives up North so when she came to visit last time she brought these muffins and I fell in love with them. This recipe makes 12 muffins and if you don't want to eat them all in a couple days (even though you'll want to) then go ahead and freeze them so you won't waste any. I freeze all my baked goods and it doesn't taste any different once it has thawed out, I promise. And again, feel free to modify the recipe to what you have or what you like.
The Best Muffins EVER!
1 1/2 c. wheat flour
3/4 c. oat bran/wheat bran
1 c. brown sugar, honey or agave
2 tsp baking soda
1 tsp baking powder
1/2 tsp salt
2 tsp cinnamon
1 1/2 c carrots shredded
2 apples shredded
1/2 c raisins
1 c. nuts chopped (walnuts, pecans, almonds)
3/4 c. almond milk
3/4 c. ground flax seed
2 eggs, beaten
1 tsp vanilla
Mix dry ingredients, stir in carrots, apples, raisins and nuts. Combine milk, eggs beaten, flax and vanilla. Grease muffin pan, bake at 350 degrees for 15-20 minutes.
P.S. I know I've been posting a lot of "baked yummy goods" lately. (I must be in real need of some comfort food..?) I'm going to be posting lots of meal dishes and ideas for snacks so keep in touch and let me know what you think. I love the request that Katie gave for a side veggie dish, so please follow her example if there is something you want to see. Happy cooking!
The Best Muffins EVER!
1 1/2 c. wheat flour
3/4 c. oat bran/wheat bran
1 c. brown sugar, honey or agave
2 tsp baking soda
1 tsp baking powder
1/2 tsp salt
2 tsp cinnamon
1 1/2 c carrots shredded
2 apples shredded
1/2 c raisins
1 c. nuts chopped (walnuts, pecans, almonds)
3/4 c. almond milk
3/4 c. ground flax seed
2 eggs, beaten
1 tsp vanilla
Mix dry ingredients, stir in carrots, apples, raisins and nuts. Combine milk, eggs beaten, flax and vanilla. Grease muffin pan, bake at 350 degrees for 15-20 minutes.
P.S. I know I've been posting a lot of "baked yummy goods" lately. (I must be in real need of some comfort food..?) I'm going to be posting lots of meal dishes and ideas for snacks so keep in touch and let me know what you think. I love the request that Katie gave for a side veggie dish, so please follow her example if there is something you want to see. Happy cooking!
Wednesday, April 6, 2011
Don't be afraid to modify a recipe! Protien-Packed Cookies 4-6-11
I found this delicious cookie recipe in an Oxygen Magazine and when I went to try it out I found I did not have all the ingredients. So I thought to myself, I can modified the recipe with the ingredients I do have. I know, I'm so clever. You will find my modifications in parentheses next to the original ingredients. I have to say I was impressed with the final product and so where my friends that came over for a girls night. Martha, Jamie, & Angie...Love you girls! I hope you all enjoy my version or the original version. I challenge you also to modify any recipe you come across and don't have all the ingredients for. It can be a lot of fun and it makes you feel like such a chef. This goes for all aspects in our busy lives! Sometimes we have to modify our workout, our day, our recipes, ourselves to make things work. Just try it & tell me what you think!
Protein-Packed Cookies
(makes 2-3 dozen)
1 cup whole-grain flour (I used: 1 cup whole wheat flour)
1 cup wheat bran (1 cup oatmeal)
1 cup vanilla protein powder (1 cup chocolate protein powder)
1/2 tsp baking soda
1/3 cup Sucanat; optional (I used it)
1 Tbsp pineapple juice (1 Tbsp fresh orange juice)
1 cup unsweetened applesauce
2 egg whites
1 tsp pure vanilla extract
1/2 tsp pure coconut extract; optional (1/2 tsp almond extract)
1 cup finely chopped fresh pineapple or 1 8-oz can unsweetened crushed pineapple (1 cup grated apple)
1. Preheat oven to 350. Line a baking sheet with parchment paper at set aside.
2. In a large bowl, mix together first 4 ingredients. Set aside.
3. In a small bowl, stir Sucanat (optional) into pineapple juice. Set aside.
4. Add all remaining ingredients to the large bowl and combine gently. Add pineapple juice mixture, stirring gently; do not over mix.
5. Use a spoon and bare hand to form dough into walnut-sized balls. Place balls onto baking sheet, flattening slightly. Bake in oven until lightly browned. Let cool before serving.
Nutrients per serving:Calories: 100 Total Fats: 1g Cholesterol: 15mg Sodium: 50mg Carbs: 15g Dietary Fiber: 2g Sugars: 6g Protein: 8g Iron: 1mg
Protein-Packed Cookies
(makes 2-3 dozen)
1 cup whole-grain flour (I used: 1 cup whole wheat flour)
1 cup wheat bran (1 cup oatmeal)
1 cup vanilla protein powder (1 cup chocolate protein powder)
1/2 tsp baking soda
1/3 cup Sucanat; optional (I used it)
1 Tbsp pineapple juice (1 Tbsp fresh orange juice)
1 cup unsweetened applesauce
2 egg whites
1 tsp pure vanilla extract
1/2 tsp pure coconut extract; optional (1/2 tsp almond extract)
1 cup finely chopped fresh pineapple or 1 8-oz can unsweetened crushed pineapple (1 cup grated apple)
1. Preheat oven to 350. Line a baking sheet with parchment paper at set aside.
2. In a large bowl, mix together first 4 ingredients. Set aside.
3. In a small bowl, stir Sucanat (optional) into pineapple juice. Set aside.
4. Add all remaining ingredients to the large bowl and combine gently. Add pineapple juice mixture, stirring gently; do not over mix.
5. Use a spoon and bare hand to form dough into walnut-sized balls. Place balls onto baking sheet, flattening slightly. Bake in oven until lightly browned. Let cool before serving.
Nutrients per serving:Calories: 100 Total Fats: 1g Cholesterol: 15mg Sodium: 50mg Carbs: 15g Dietary Fiber: 2g Sugars: 6g Protein: 8g Iron: 1mg
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