Category Archives: Recipes

Healthy Recipe: Salt and Vinegar Roasted Potatoes

It seems like every decade there’s a new diet craze. In the 90s, it was low-fat, which eventually gave way to low-carb. Now Paleo and keto are the new diet trends in town; but it doesn’t matter how the trends change, there’s always some idea that sticks around, even when the trend is gone. One longstanding belief that has persisted since the low-carbohydrate phase is that white potatoes are bad for you.

potatoes

Benefits of Potatoes

While it’s true that white potatoes are high in carbohydrates, they have a valid place in any healthy weight loss plan. One medium size potato contains only 110 calories, but nearly half your daily needs for vitamin C and more potassium than a banana. White potatoes also contain no fat, sodium, or cholesterol and are rich in fiber, magnesium, vitamin B-6 and antioxidants. Most of the carbohydrates are in the form of resistant starch, a unique type of carbohydrate that functions like soluble fiber and can help reduce appetite, lower blood sugar levels, help with insulin sensitivity, and improve digestion.

Of course, like any other food, it’s important to watch your portions, but adding white potatoes to your diet a couple times a week is not only okay, it’s beneficial.

The Recipe

One of our favorite treats is salt and vinegar chips, and while technically they’re white potatoes, the fact that they’re deep fried makes them less than ideal. We don’t like to have to give up our favorite flavors, so we created this roasted salt and vinegar potato recipe that gives you all the flavor without any of the guilt.

What You Need:
  • 2 lbs red potatoes
  • 1 teaspoon salt
  • 1/2 teaspoon ground black pepper
  • 3 tablespoons apple cider vinegar
  • 2 tablespoons olive oil
What To Do:
  1. Preheat oven to 400°F.
  2. Cut potatoes into 1-inch chunks. We like to keep the skin on, but feel free to peel first if you prefer them skinless.
  3. Combine remaining ingredients in a large mixing bowl. Whisk until combined.
  4. Add potatoes to bowl and toss until potatoes are evenly coated with vinegar mixture. Spread potatoes out on a baking sheet and put in the preheated oven.
  5. Roast for 25 minutes, remove potatoes from oven, and flip them over with a spatula. Return to the oven for another 20-25 minutes until potatoes are crisp on the outside.
  6. Optional: after the potatoes are done cooking, sprinkle some additional salt or apple cider vinegar on them, to taste.

Healthy Recipe: Beef Bone Broth

Last week we discussed the benefits of collagen and why it’s absolutely vital that you include this protein in your daily diet. Because collagen is mainly found in the bones of chicken, beef, and fish, it takes a little creativity to extract the protein so you can consume it. Our favorite way to get at this health-boosting protein is to make bone broth.

bone broth

This recipe uses beef and chicken feet, which are optional, but make the broth more gelatinous; however, you can use beef, chicken, or fish bones, or any combination of the three. The key is to let the broth simmer for an extended length of time, at least 24 hours if you’re using beef bones. This allows all of the marrow and collagen to come out of the bones and into the broth.

What You Need:

  • 3 lbs beef marrow bones
  • 2 chicken feet (optional)
  • 3 carrots, chopped
  • 3 stalks celery, chopped
  • 1 large yellow onion, chopped
  • 4 cloves garlic, smashed
  • 1 teaspoon sea salt
  • 1 teaspoon whole black peppercorns
  • 2 bay leaves
  • 3 tablespoons raw apple cider vinegar
  • Enough water to cover

What To Do:

  1. Preheat oven to 350°F and spread beef bones out on a baking sheet. Once oven is preheated, roast bones for 30 minutes.
  2. Put carrots, celery, onion, garlic, salt, peppercorns, and bay leaves on the bottom of a slow cooker and place the roasted bones and chicken feet on top.
  3. Pour apple cider vinegar over the bones and chicken feet and then fill up the slower cooker with just enough water to completely cover the bones.
  4. Turn the slow cooker on low and let simmer for 24-48 hours.
  5. After 24-48 hours, allow to cool and then strain out the solids. Reserve liquid in a separate container and allow to cool.
  6. Store finished bone broth in the refrigerator for up to a week or in the freezer for up to 3 months.

Healthy Recipe: Magnesium-Rich Smoothie

Last week we discussed the importance of magnesium and shared the staggering statistic that 68% of Americans don’t get enough of this important nutrient. We know that life gets busy and it can be difficult to always plan well-balanced meals that meet all of your nutritional needs, so we’re here to help. This smoothie takes only minutes to prepare and provides a whopping 156 milligrams of magnesium. That’s more than half of your entire needs for the day if you’re a woman, and 40% of your needs if you’re a man.

magnesium smoothie

What You Need:

  • ¼ cup pumpkin seeds (42)
  • ¼ cup spinach (6)
  • One-fourth of a medium avocado (14.5)
  • 1 tablespoon dark cocoa powder (unsweetened) (26)
  • ½ medium frozen banana (16)
  • 5 frozen strawberries (10)
  • 1 cup almond milk (15.2)
  • 2 pitted Medjool dates (26)

What To Do:

Combine all ingredients in a blender. Blend until smooth. If smoothie is too thick, add more almond milk until you reach your desired consistency.

Healthy Recipe: Crushed Almond Mug Cake

Mug cake has been quite the trending topic, especially in the Paleo world, for some time now; and for good reason. They’re a single serving and they curb your sweet tooth in a way that’s actually good for you. Not to mention the fact that they take about 3 minutes to prepare (including cooking time).

mug cake
Instead of a lot of refined sugar, this mug cake has no calorie stevia and almond and coconut flour, which provide both protein and healthy fats to satsify that sweet tooth while also keeping you full.

What You Need:
  • 3 tablespoons coconut flour
  • 1/4 teaspoon baking powder
  • 2/3 teaspoon granulated stevia
  • 1/4 cup almond milk
  • 3/4 teaspoon melted coconut oil
  • 1/2 teaspoon vanilla extract
  • 1/4 teaspoon almond extract
  • 1 tablespoon crushed almonds
What to Do:

1. Mix all ingredients together in a microwave-safe mug, making sure everything is thoroughly combined.
2. Microwave on high for 90 seconds or until a toothpick inserted in the center comes out clean. Allow to sit for one minute before serving.

Healthy Recipe: Mocha Chia Seed Pudding

We’re probably not alone here when we say that if there’s one thing we’re not willing to completely give up, it’s chocolate. While chocolate does have some health benefits, in most cases, it’s paired with too much refined sugar to make it worth it. We’ve always said that losing weight shouldn’t mean that you have to give up everything you love — and chocolate is no exception.

With this mocha chia seed pudding, you’ll not only get your chocolate fix, but you’ll have the added benefit of healthy fats from the coconut milk and protein and fiber from the chia seeds. You can eat it for breakfast, save it for dessert, or enjoy it as a midday snack.

chia seed pudding

What You Need:
  • 1 cup coconut milk
  • 1/2 cup brewed coffee
  • 1/3 cup chia seeds
  • 1/4 cup unsweetened cocoa powder
  • 5 Medjool dates (pitted)
  • 1/2 tsp ground cinnamon
  • 1/2 tsp vanilla extract
  • pinch of sea salt
What to Do:
  1. Add all ingredients except dates to a mixing bowl and stir until fully combined. Pour mixture into a blender with dates and blend until smooth. Transfer mixture to glass jars with a cover (mason jars work well).
  2. Let rest covered in the fridge overnight or at least 3-5 hours (or until it’s achieved a pudding-like consistency).
  3. Serve chilled with optional toppings, such as fresh fruit or coconut whipped cream. Leftovers last in the fridge 2 to 3 days, but this chia pudding is best served within a day or two.

New Year’s Eve Hack: Skinny Cocktails to Keep Your Calories in Check

When we think of New Year’s Eve, we imagine glitz and glam, midnight kisses, and the promise of new beginnings. We also imagine cocktails — sometimes too many cocktails — somewhere in the mix. Unfortunately, many of these fancy cocktails are full of sugar and empty calories that not only directly contribute to an expanding waistline, but make you more likely to overindulge on all the hor d’oeuvres and sweet treats lying around.

We don’t want to take away your New Year’s Eve cocktails, so instead, we’ve figured out a way to turn your favorites into waistline friendly skinny cocktails that you can enjoy (in moderation, of course) without the guilt.

Skinny Cosmo

(approximately 200 calories)

  • 2 ounces vodka
  • 1 ounce club soda
  • 1 splash cranberry juice
  • Juice from 1 lime wedge

Combine ingredients with ice in a cocktail shaker and shake. Strain into a chilled martini glass. Garnish with fresh fruit, if desired.

skinny cosmo

Skinny Mojito

(approximately 150 calories)

  • 6 lime wedges
  • 2 tablespoons mint leaves
  • 2 tablespoons lime juice
  • ½ tsp agave nectar
  • 2 ounces rum
  • 3 ounces club soda
  • 1 cup ice

Place lime wedges and mint leaves into a cocktail shaker. Muddle until broken down and fragrant. Put in remaining ingredients and stir until chilled. Pour into a glass and garnish with lime and mint, if desired.

skinny mojito

Skinny Sangria

(approximately 175 calories per serving – makes 16 servings)

  • 3 apples
  • 3 oranges
  • 1 pound red grapes, halved
  • 3 bottles of Spanish (or Rioja) red wine
  • 1 can diet lemon lime soda
  • 1 can club soda

Cut apples and oranges into thin slices. Combine apples and oranges in a pitcher with grapes. Add remaining ingredients and stir. Chill mixture until ready to serve. Serve over ice.

skinny sangria

Skinny Margarita

(Approximately 150 calories)

  • 1.5 ounces tequila
  • 1 fresh lime
  • ½ fresh lemon
  • 2 slices orange
  • Splash of triple sec
  • Splash of orange juice
  • Splash of soda water

Pour tequila in a cocktail shaker filled with ice. Squeeze lime, lemon, and 1 slice of orange into tequila. Add triple sec and pomegranate juice. Shake for 20 seconds. Pour over ice into a salt-rimmed glass and add splash of soda water to the top. Garnish with remaining orange slice.

skinny margarita

Skinny Spritzer

(approximately 120 calories)

  • ¼ cup blueberry juice
  • ¼ cup pomegranate juice
  • 2 tablespoons fresh lime juice
  • ¼ cup champagne
  • 2 tablespoons fresh blueberries
  • 1 cup ice

Combine blueberry, pomegranate, and lime juice in a glass. Mix well. Fill another glass with ice cubes and pour juice mixture over ice. Add champagne and garnish with blueberries.

skinny spritzer

 

 

 

Healthy Recipe: Chocolate Peppermint Cookies

Chocolate and peppermint go together like peanut butter and jelly, like thunder and lightning, like socks and shoes. Unfortunately, chocolate and peppermint don’t typically mesh well with a goal to lose weight.

Around this time of year, many people give up on their weight loss goals and go all out, promising to get back on track with the start of the New Year. We understand that you don’t want to miss out on the festivities and the holiday treats, but completely throwing your goals out of the window is extremely counterproductive. Luckily, there are ways to enjoy yourself without completely going off the rails.

Take these chocolate peppermint cookies. Although they’re still a treat, they’re jam packed with healthy ingredients that allow you to indulge without the guilt. Make these for your next holiday party, and you’ll be able to partake without feeling bad about it. Bonus points: they’re delicious.

What You Need:

  • 1 cup almond butter
  • 1 egg
  • ¾ cup coconut sugar
  • ¼ cup Dutch-process cocoa powder
  • ¼ teaspoon sea salt
  • ½ teaspoon baking soda
  • ¼ teaspoon peppermint extract
  • 1 teaspoon apple cider vinegar
  • ½ cup dairy-free chocolate chips
  • Optional: shredded coconut, crushed peppermint candy, peanuts

What To Do:

  1. Preheat the oven to 350º F.
  2. Line a baking sheet with parchment paper.
  3. Combine almond butter and egg and mix until incorporated. In a separate bowl, combine coconut sugar, cocoa powder, salt and baking soda. Fold dry ingredients into almond butter and egg mixture. Stir in peppermint extract and apple cider vinegar until mixture is smooth. Fold in chocolate chips and any other optional ingredients.
  4. Form dough into rounded teaspoonfuls and drop onto lined baking sheet. Flatten slightly.
  5. Bake the cookies at 350º F for 8 minutes.
  6. Allow cookies to cool for at least 30 minutes before removing from baking sheet.
  7. Enjoy!

Healthy Recipe: Paleo Apple Crisp

When we hear the word “November”, the first things that come to mind, of course, are Thanksgiving and gratitude, but we also can’t help but think of all the flavors of the fall, like apples, cinnamon, nutmeg, and pumpkin. When you’re trying to lose weight, a lot of the things that incorporate these flavors tend to be “off limits”. We don’t want anyone bummed out during holiday celebrations, so we always do our best to find ways to take traditional treats, like apple crisp, and make them healthier without sacrificing anything in the flavor department.

apple crisp

Unlike other recipes, this apple crisp contains no white flour, no white sugar, and no trans fats. Of course, it’s still considered a treat, but with apples and healthy fats from the nuts, it’s a treat that you can feel good about.

What You Need:

  • 6 large apples (we recommend Empire, Granny Smith or Honeycrisp – or a mix of all three! – but you can use whatever you like/have)
  • juice of 1 lemon
  • 1/2 teaspoon ground nutmeg
  • 2 teaspoons ground cinnamon
  • 1/4 cup of honey (we recommend using raw, local honey, if you can)
  • 1 1/4 cup almond flour
  • 4 tablespoons of butter
  • 1/4 cup crushed pecans

What to Do:

  1. Preheat the oven to 350 degrees.
  2. Peel, core, and slice apples. Combine nutmeg and cinnamon, and then toss spice mixture in a mixing bowl with slice apples, lemon juice, and honey.
  3. Once apples are evenly coated, transfer apple mixture to a 9 x 9 glass baking pan.
  4. In a small saucepan, melt butter over low heat. Stir in almond flour and crushed peach. Place crumb mixture on top of apples.
  5. Cover with foil. Bake for 30 minutes, remove foil, and then continue baking for another 30 minutes.

Enjoy!

Healthy Recipe: Pumpkin Pie Overnight Oats

The time has come! It is officially the first day of fall; a day that we’ve been anxiously waiting for. Although it may not feel like it quite yet, it’s time to start loading your arsenal with pumpkin recipes that are both delicious and healthy (and easy, of course).

This first one tastes so sinful that you’ll think you’re doing something wrong, when you’re actually doing everything right.

overnight oats

Pumpkin Pie Overnight Oats (Serves 1)

What You Need:

  • ½ cup old-fashioned oats
  • ½ cup coconut milk (you can use almond milk or any other non-dairy milk of your choice!)
  • ½ teaspoon pumpkin pie spice (if you don’t have pumpkin pie spice, use ¼ tsp. cinnamon, 1/8 tsp. nutmeg, and 1/8 tsp. ground ginger)
  • ¼ cup pureed pumpkin (you can use the canned variety, just make sure it’s not pumpkin pie filling!)
  • 1 ½ teaspoons chia seeds
  • ¼ teaspoon vanilla extract
  • 1 teaspoon pure maple syrup
  • Optional add-ins: raisins, pumpkin seeds, dried cranberries, coconut flakes,  sunflower seeds, almond butter. (make it your own!)

What To Do:

  1. Mix all ingredients (except optional add-ins) in a bowl or glass jar until combined. Cover and refrigerate overnight (or at least five hours).
  2. In the morning, remove mixture from refrigerator and add more liquid if necessary until you reach the desired consistency.
  3. Add optional toppings and enjoy!

Healthy Recipe: Pumpkin Pie Smoothie

As we write this article, we know we’re going to have two different responses. The first will be “don’t you DARE start talking about pumpkin yet, it’s still summer!” The second will be “YES! BRING ON ALL THE PUMPKIN STUFF!” Whether you decide to enjoy this recipe right away, or you refuse to go near it until the official start of fall (which is September 22nd, by the way), we can guarantee this: you’re really going to enjoy this smoothie.

smoothie

Not only is this smoothie super simple to throw together, it’s extremely filling due to the high protein content of the Greek yogurt (you can even add in a scoop of your favorite protein powder, if you’d like). It also offers all of the benefits of pumpkin: it’s rich in fiber and high in antioxidants. Just make sure you’re using pureed pumpkin, and not pumpkin pie filling, which is full of sugar and other unwanted additives.

What You Need:

  • 1 frozen banana
  • ½ cup low-fat Greek yogurt (plain)
  • ¼ teaspoon pumpkin pie spice
  • ¼ teaspoon ground cinnamon
  • ½ cup almond or coconut milk
  • 2/3 cup pumpkin puree (not pumpkin pie filling)
  • 1 Medjool date (soaked)
  • 1 cup ice (optional)

What to Do:

  1. Throw all ingredients in a blender. Enjoy!