Tag Archives: healthy recipe

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.

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: Golden Milk (Haldi Ka Doodh)

turmeric

Last week, we talked about turmeric and the potent health benefits associated with this powerful spice. While you could easily add the spice to savory dishes and soups, we wanted to help you think outside the box a little bit by introducing you to Golden Milk.

Golden Milk, traditionally known as Haldi Ka Doodh, dates back thousands of years with roots in the ancient branch of medicine called Ayurveda. According to Ayurvedic medicine, in addition to the benefits we discussed last week, the components of Golden Milk help support a healthy inflammatory response in the body, balance emotions, and support mental clarity. Traditionally, Golden Milk is consumed right before bedtime, but you can enjoy this simple and delicious “tea” at any time of the day.

What You Need:

  • 2 cups coconut milk
  • 1 teaspoon ground turmeric
  • ½ teaspoon ground cinnamon
  • ¼ teaspoon ground ginger
  • 1/8 teaspoon black pepper
  • 1/2 teaspoon raw honey

What to Do:

  1. Combine all ingredients in blender until completely smooth.
  2. Transfer into a small saucepan and stir over medium heat until heated, but not boiling.
  3. Pour into a mug, sprinkle with cinnamon, and 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: Blueberry Protein Pancakes

If you follow the health scene on Instagram at all, you’re probably familiar with protein pancakes. Everywhere you turn there’s a beautifully crafted picture – and maybe some pictures that aren’t so beautiful – of different types of protein pancakes. I know what you may be thinking: “protein pancakes? Aren’t pancakes mostly carbohydrates and not healthy at all?” Well, not if you make them our way.

pancakes

These pancakes are not only loaded with protein, they are so simple and delicious that you can easily whip them up for breakfast (or lunch or dinner) on any day of the week. Pancakes are no longer your Sunday morning treat.

Blueberry Protein Pancakes:

What You Need:

  • ½ cup old-fashioned oats
  • 3 egg whites
  • 1 scoop protein powder (any flavor you want)
  • 2 tsp. baking powder
  • ½ banana
  • ½ cup blueberries

What to Do:

  1. Put oats in a food processor and pulse until oats resemble a fine flour. Add egg whites, protein powder, baking powder, and banana and pulse until combined.
  2. Transfer batter to a bowl and toss in blueberries.
  3. Heat up a griddle or skillet over medium-high heat. Scoop batter (3 tablespoons at a time) onto griddle or skillet. Cook for 45 seconds to one minute on one side and then flip and cook for another 45 seconds to one minute or until golden brown.

Optional: Melt one tablespoon almond butter and drizzle over the top of cooked pancakes. Top with a tablespoon of fresh blueberries.

Healthy Recipe: Strawberry Coconut Popsicles

Remember when you were a little kid and you used to take those plastic popsicle makers with the plastic sticks and make fresh popsicles? If you were like me, typically your “popsicle” consisted of nothing more than some frozen orange or apple juice – or maybe some fruit punch. For me, these popsicles were a staple of summer and every time I think of them, it brings me back to memories of my childhood.

popsicles

Unfortunately, these popsicles were also loaded with sugar and not much in terms of nutrition, especially if fruit punch was your thing. We wanted to create a way to bring the nostalgia of these super easy popsicles back, but in an adult version that could still serve as a summer treat, but wouldn’t be a bummer for your waistline. Bonus points because we figured out a way to make them nutritious too.

These popsicles contain tons of vitamins, minerals, and antioxidants from fresh fruit, as well as some healthy fat that can help keep you full – something those other sugar-laden popsicles can’t do. This recipe is a basic starting point, but feel free to use whatever you have on hand or the fruits/combos that appeal to your tastes.

What You Need:

  • Popsicle mold (like this one)
  • 4 cups frozen strawberries
  • 1 cup sliced frozen banana
  • 1.5 cups canned coconut milk
  • 3 tablespoons lime juice
  • ½ teaspoon lime zest
  • ¼ cup pure maple syrup or raw honey

What To Do:

  1. Combine all ingredients in a high-powered blender.
  2. Spoon mixture into wells of popsicle mold.
  3. Freeze for 4 hours or until completely frozen.

Tips:

If you like some texture in your popsicles, stir some unsweetened coconut flakes into the mixture after you blend and before spooning into popsicle molds. You can also add fresh strawberry slices into the wells of the mold before putting in the strawberry mixture.

If you don’t have a popsicle mold, you can also use paper cups and popsicle sticks. Just spoon mixture into the paper cups, put a popsicle stick on top, and freeze. Once frozen, peel the paper cup away from the popsicle.

Healthy Recipe: Homemade Nutrition Bars

In the beginning of the month, we discussed nutritional bars and how you can navigate the health food aisle to choose the best one for you. Finding a healthy bar with minimal ingredients and a small amount of sugar is possible, although it does take a good amount of detective work. On the other hand, if you want full control over what’s in your bar, you can make your own.

oats

Now before you look at us like we’re crazy, give this recipe a try. It contains only five ingredients that you can easily find in any grocery store. It’s also quick and easily adaptable to your tastes.

What You Need:

  • 1 cup packed, pitted medjool dates
  • 5 cups rolled oats
  • 1 cup chopped roasted, unsalted almonds
  • ¼ cup honey
  • ¼ cup almond butter

What To Do:

  1. Process dates in a food processor for one minute – or until it resembles a dough-like texture.
  2. Combine oats, almonds, and processed dates in a mixing bowl and set aside.
  3. Place a small saucepan on medium-low heat, and add honey and almond butter. Stir until heated and combined.
  4. Pour honey and almond mixture over oat mixture and use a spoon to combine ingredients.
  5. Line an 8×8-inch baking dish with parchment and transfer mixture into dish. Press the mixture into the pan until flat and uniformly dispersed. Cover with plastic wrap and let harden in the refrigerator for 15 minutes or until hardened.
  6. Once hardened, chop into evenly-sized bars. Store in an airtight container.

Make It Your Own:

This is just a template for a basic nutrition bar, but you can make it your own by swapping the almond butter for peanut butter, cashew butter, or sunflower seed butter. You can replace the honey with maple syrup or agave syrup to make it vegan-friendly. If you want to ensure that it’s gluten-free, choose certified gluten-free oats. You can also add raisins, peanuts, banana chips, sunflower seeds, dried cranberries, or shaved coconut.

Making Nutritious Delicious: Paleo Shepard’s Pie

It’s a sad fact of life that “health food” carries a certain stigma. A meal can’t be healthy unless it consists of twigs and berries that leave you yearning for something more. If it’s healthy, it must be boring and bland, right? Oh, that is so wrong. It’s also a big reason why many people fall of the “diet” wagon. The simple truth is this: if you’re not satisfied with the food you’re eating, you’re going to stray. A person can only eat grilled chicken and a side of steamed veggies and stay sane for so long. Luckily, health food does not have to be bland and boring. In fact, it can be absolutely delicious.

When you’re on weight loss program, the thing you have to remember is SPICES ARE YOUR FRIEND. You can completely change a meal from blah to wow by adding spices. If you’re a cooking novice, experiment with different combinations of spices until you figure out what you like and what you don’t. It’s important to note, however, that you need to check your spice labels. Many spices have added sugar or other unhealthy ingredients like partially hydrogenated oils. Make sure that the spices you’re using contain only an individual spice or a combination of different spices. With so many options to choose from, there’s no reason to use a spice with a bunch of unhealthy added ingredients.

Now that we’ve gotten that out of the way, let’s move on to the Paleo shepard’s pie. A traditional shepard’s pie is made with corn, beef, and mashed potatoes. This is the ultimate comfort food combination, but it doesn’t offer much in terms of nutrients and overindulging certainly won’t help you lose weight. Enter the Paleo shepard’s pie. In this cleaned up version, the potatoes are replaced with cauliflower, the beef becomes ground turkey, and the whole thing is placed on top of a layer of sweet potatoes. An added bonus: it’s loaded with extra vegetables that help keep you full without contributing a lot of calories.

Here’s what you’ll need:

Bottom Layer:

  • 2 large sweet potatoes
  • Sea salt, to taste

Middle Layer:

  • 1 pound ground turkey
  • 1 medium onion, minced
  • 2 large carrots, diced
  • 1 zucchini, diced
  • 2 cups spinach, chopped
  • 2 garlic cloves, minced
  • ½ tsp. thyme
  • 1 tsp. rosemary
  • Salt and pepper, to taste

Top Layer:

  • 1 large head cauliflower, washed and steamed
  • 1 tbsp olive oil
  • ½ teaspoon garlic powder, optional
  • Salt and pepper, to taste
  • ¼ c. chicken broth

Here’s what you need to do:

  1. Preheat your oven to 350°F.
  2. Grate your sweet potatoes with a cheese grater or run them in a food processor with a grating attachment. Heat up some olive oil in a large skillet, and throw the grated sweet potatoes in the pan. Saute the sweet potatoes until they are soft and tender – this generally takes about 15 minutes. Toss the sweet potatoes with some salt and spread them out in the bottom of a 9 x 13 baking dish.
  3. Heat up another skillet (or use the same one if you want to save some time on the dishes later) and add some olive oil to the pan. When the olive oil is hot, add onions and sauté them until they start to sweat – about 5 minutes. Add carrots and zucchini and sauté until soft – another 5 minutes. Add chopped spinach and sauté the mixture until spinach wilts. Add ground turkey, thyme, rosemary, salt, and pepper. Cook until meat is cooked through. Pour turkey mixture over the layer of sweet potatoes in your baking dish and spread out evenly.
  4. Put steamed cauliflower in a blender or food processor and blend until smooth. Add olive oil, garlic powder, salt, pepper, and chicken broth and continue to blend until all ingredients are incorporated. Pour cauliflower on top of the turkey mixture and spread out evenly in the pan.
  5. Place in the oven on the middle rack and cook for 30 minutes.
  6. Serve and enjoy!

paleo

And do you want to know the best part about this recipe? Aside from the fact that it’s simple AND delicious?  Each serving (the recipe makes 6) contains only 215 calories, but offers 16 grams of protein and contains 90 percent of the vitamin A you need for the entire day.

Let us know what you think!

Adapted from this recipe from Jules Fuel®.