Apr 09

High-Protein Apple Sunflower Granola

Pack in the protein! Sunflower seeds contain 7 grams of protein and oats contain 5 grams per serving. Add in some flax seed and fiber-rich fruits for full muscle recovery after an intense workout!

 

 

 

 

 

Serving Size: 2

Ingredients:

  • ½ cup oats
  • ½ cup sunflower seeds
  • ½ cup Raisins (golden raisins are my favorite!)
  • 2 small apples or 1 large apple
  • 2 tbsp pure honey
  • 1 tbsp Ground flax seed

 

Directions:

  1. Preheat oven to 350° F.
  2. Pour oats, sunflower seeds and honey into a baking tray and mix well.
  3. Dice apples into small chunks and place in a separate baking tray.
  4. Place the trays in the oven for about 25 minutes or until the oats are golden brown.
  5. Let it cool at room temperature for 10 minutes.
  6. Mix the apples into the granola. Add the raisins and ground flax seed and mix well.
  7. Serve and enjoy!

Apr 07

Tea-Infused Cookies

 

Cookies with a hint of your favorite tea! My favorites are mango black tea and chamomile tea with chocolate crumbs!

 

 

 

 

Serving size: 24 large cookies or 30 small cookies

Total time: 30 minutes

 

Ingredients:

  • 2 cups whole wheat flour
  • 1 cup brown sugar
  • 1 cup oats
  • 1 teaspoon of cinnamon
  • 1 teaspoon of salt
  • 1 teaspoon ground flax seeds
  • ½ teaspoon of baking soda
  • 1 stick of butter
  • 2 large eggs
  • ¼ cup canola oil
  • 2 tea bags (choose your own flavor!)
  • 1 dark chocolate bar, crushed into crumbs (optional)

Directions:

1. Preheat oven to 350°

2. Mix dry ingredients: whole wheat flour, brown sugar, oats, cinnamon, salt, ground flax seed, baking soda

3. Heat butter (stove top or microwave) until fully melted and steaming hot.

4. Soak the tea bags into the melted butter, stir, and let it sit for 3 minutes.

5. While the tea is soaking, crush chocolate bar into small chunks or crumbs (as desired).

6. Remove the tea bag from the butter bowl. Add eggs and canola oil and mix well.

7. Combine dry and wet ingredients. Mix thoroughly.

8. Round the dough into slightly-pressed golf-sized balls and spread them out on a baking tray.

9. Bake for 15-20 minutes.

10. Let sit for 10 minutes to cool off. Then serve, share and enjoy!

 

These cookies were the perfect treat for a study session with my college roommates!

Photo Courtesy of @JesslynYovita

Try experimenting with different teas! Leave a comment with your favorite tea cookies!

Apr 06

Pineapple-Kale Smoothie

If you thought green smoothies can’t be sweet and tasty, this smoothie will prove you wrong!

This is perfect for those who are not kale fans. You’ll get all the rich fiber, iron, vitamins and antioxidants of kale without even tasting it!

 

 

 

 

 

 

Serving size: 2

Ingredients:

1 cup kale

1 cup pineapple chunks (fresh or frozen)

1.5 cup orange juice (calcium & vitamin D fortified recommended)

1 block of ginger (3×1 inch)

1 tbsp pure honey

 

Directions:

1. Add all the ingredients into the blender. Pulse until large chunks are blended. Liquify until desired consistency is reached.

2. Pour into a cup to serve.

 

 

Feb 05

Sweet Potato Chips

Give the French fries and bagged potato chips a break and save yourself some calories by baking your own sweet potato chips! Sweet potatoes are filled with antioxidants, vitamin A precursor, beta-carotene, vitamin C, fiber and potassium. It has 28% more potassium than a banana!

 

 

 

 

 

 

 

Serving size: Equivalent to a bag of chips

Ingredients:

3 medium-sized sweet potatoes

2 tablespoons extra virgin olive oil

1 teaspoon salt

1 teaspoon lemon pepper seasoning

 

Instructions:

  1. Scrub sweet potatoes and soak them in a large pot of warm water for 30 minutes
  2. Preheat oven to 450 degrees
  3. In a small bowl, mix together olive oil, lemon pepper seasoning and salt
  4. Remove sweet potatoes from the pot and thoroughly rinse them
  5. Slice sweet potatoes and place them on a baking tray. The thinner you slice them, the crispier they will be, but may require less cook time. If you want softer wedge-style fries, make thicker slices.
  6. Slather the sauce over sweet potato slices
  7. Place in oven and cook for 20-25 minutes or until crisp.

 

I also experimented with carrots, and apples sprinkled with cinnamon! Play around with different fruits and vegetables and share your ideas! Maybe your ideas will be featured on my blog!

Jan 31

Smart Eats for Superbowl Sunday

Photo Credit: Chef Ellen

Superbowl Sunday is the 2nd largest food consumption day for Americans after Thanksgiving, according to the USDA. With barbeque-smothered fried chicken and fries, we’re sure to rack up the calories. So here are some changes we can make to our football eats.

 

 

 

 

 

Dinner:

Turkey and bean chili: Here’s a recipe from a fellow blogger

 

Snacks:

1. Veggies with hummus and guacamole – Prepare a plate of carrots, cucumbers, peppers and celery. Make your own or buy a container of hummus and/or guacamole and mix in some pomegranate seeds and walnuts pieces.

2. Bake-it-yourself chips – Cut up slices of potatoes, sweet potatoes, beets, and/or squash, drizzle some extra-virgin olive oil on top, sprinkle a ½ teaspoon of salt, ½ teaspoon of ground pepper, and place in the oven. Cook them on a baking pan at 350° for 15-20 minutes or until crisp.

3. Spicy Popcorn – Instead of drowning your popcorn in salt and butter, spice it up by shaking some pepper, paprika or cumin! Be sure to opt for non-butter and unsalted or lightly salted popcorn.

4. Chips and homemade salsa – Opt for the whole-grain chips, or bake your own pita chips, by placing square-cut pita bread into the oven. Follow this step-by-step recipe for salsa and you’ll be sure to get complements from your guests!

5. Fruits – Prepare a large bowl filled with slices and chunks of colorful fruits, including but not limited to, pineapples, kiwi, grapes, honeydew, oranges and berries. Have a bowl of crushed walnuts on the side for a protein bonus!

 

Drinks:

Since you’ll most likely be munching on snacks and chili all game long, stick with water to save yourself the extra calories. If you must drink alcohol, opt for the lower-calorie beers, such as Guinness Draught, Sam Adams Light Lager or I.C. Light.

 

Happy Superbowl!

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