Monday, July 11, 2016

20(ish)--- Cherry Berry Red Wine Summer Sangria



This recipe incorporates two of my favorite summer fruits in a delightfully sweet boozy beverage.  Cherries and strawberries both contain high amounts of antioxidants and fiber!  These phytonutrients, as well as small servings of ethanol (alcohol) may actually decrease your risk of heart disease.

A refreshing summer sangria is the perfect addition to a grilled meal.  In this creation, the blackberry brandy and fruit add enough sweetness that you can skip the added sugar that sangria often contains.

Sip responsibly!

Cherry Berry Red Wine Summer Sangria
Makes ~ 50 oz

1 bottle dry red wine
2/3 cup blackberry brandy
3/4 cup club soda
1 cup tart cherry juice (lots of antioxidants here!)
1 cup pitted red cherries
1/2 cup sliced strawberries

Combine all ingredients in a glass pitcher or decanter (check out my favorite here).  Place in the refrigerator for 3-4 hours prior to serving. Serve over ice!

Thursday, June 23, 2016

80--- Peanut Butter Protein Pancakes {Powdered Peanut Butter Review too}



Have you seen powdered peanut butter? PB2 is one of the brands.  Costco now carries another brand in a HUGE container (for only $7.99). It is dehydrated peanut butter (after the majority of the natural oils have been extracted).  

Soooooo it IS a processed food.  And if you're familiar with this blog I'm typically not a fan of those things.  But I've had a lot of patients using it so I wanted to give it a try.  It contains 45 calories per 2 Tbsp and the same amount of protein as natural peanut butter, which contains 190 calories per 2 Tbsp (the calorie difference comes from the fat).  No, fats are not a bad thing.  But when you're trying to cut out a few calories for weight loss, this may be a product that you try.

You can mix the powdered PB with water, per the package instructions, and form "peanut butter".  However, I did not find that this was a very enjoyable concoction. It was gritty and did not spread well.

So I started experimenting with mixing it dry into things.

I LOVE it stirred into my steel cut oats in the morning.

It's great in smoothies.

And it is delicious in these pancakes- and adds some protein!

Peanut Butter Protein Pancakes
Makes ~8 medium pancakes

1 egg
1 1/4 cups plain Greek yogurt (I used nonfat)
1 Tbsp natural peanut butter (for the fats)
3/4 cup unsweetened vanilla almond milk
1/2 cup all purpose flour
1/2 cup buckwheat flour (more protein than AP flour!)
1/2 cup PB powder
1 1/2 tsp baking powder
1/2 tsp baking soda
1 Tbsp sugar

Combine egg, yogurt, peanut butter, and almond milk in a mixing bowl.  Whisk to mix well.

Combine dry ingredients in a separate bowl, then whisk dry ingredients into the wet mixture.  Mix until just combined.

Drop ~3-4 Tbsp batter onto a nonstick skillet heated over medium heat.  Flip pancake when bubbles form on the pancake surface.  Cook for additional 1-2 minutes.  Repeat with all remaining batter.  Keep cooked pancakes covered to keep warm until all pancakes are cooked.

Serve immediately (or freeze for later in the week).  I topped mine with a small smear of peanut butter and homemade jelly.

Nutrition Info per 1 - 6" pancake: 144 calories, 4 g fat, 10 g protein, 20 g carbohydrates, 3 g fiber

Monday, May 23, 2016

80--- Blackberry Chia Seed Jam


Chia seed jam may be the simplest condiment you will ever make.  Chia seeds, naturally high in omega-3 fatty acids, turn gelatinous when submerged in liquid.  When added to a sweetened milk (or substitute) you get pudding.  When added to a sweetened fruit puree, you get jam!

Blackberry Chia Seed Jam
Makes ~ 3 1/2 cups jam

4 cups blackberries, fresh or frozen
1/4 cup honey
1 tsp lemon zest
1/3 cup chia seeds

In a saucepan, combine berries, honey, and lemon zest. Heat over medium heat, stirring regularly, until mixture reaches a low boil.  Reduce heat to a simmer and allow mixture to reduce slightly for ~ 20 minutes.  During cooking the berries will break down into a liquid consistency  (you may use a whisk or fork to break them down further).

Remove from heat and whisk in chia seeds.

Pour mixture into jars for storage, seal with lids, and place in  the refrigerator overnight.

You may store the jam in the refrigerator for unopened for ~ 1 month. Once opened use within one week.  You may also store unopened jars in the freezer until ready to use (allow to "gel" overnight in the refrigerator before storing in the freezer however).

Monday, May 9, 2016

Nutrition Tip: Snacks

Are you a snacker?

Some people are, while others prefer to stick with a square three meals a day.

Snacking can be good thing! Eating often helps to balance your blood sugars, especially if you are waiting longer than four hours in between meals.

But choosing the right snack is important.  You don't want to fill up on too many calories, especially if your meals tend to be on the larger side.  Choosing a snack with lots of fiber can keep you fuller longer, and may help you make better decisions at meal time (and provide hangry avoidance, right?).

Check out this line-up for some inspiration......













Thursday, May 5, 2016

Monday, May 2, 2016

20---Soft Toasted Coconut Oatmeal Cookies {Lemon Buttercream Whoopie Pie Option}



There has been such good press about the medium chain triglycerides in coconut lately that this hardly seems like it should be a 20.  

But with butter, processed flour, and sugar, alas, it is.  Sigh.

MCTs are not absorbed in the same way that other fats are in our bodies, and they are processed differently.  Therefore, they will not likely increase your cholesterol in the same ways that other fats may.  Check out more info here.

I still say use moderation with coconut, as it is still high in saturated fats.  However, the more research that comes out about the benefits, the more I turn into a believer!

Soft Toasted Coconut Oatmeal Cookies
Makes 28 large cookies

2 cups old fashioned oats (rolled oats)
2 cups all purpose flour
1 tsp baking powder
1 tsp baking soda
1/2 tsp salt
1 cup white sugar
1 cup brown sugar
1 cup butter, softened
2 eggs
1 tsp pure vanilla extract
1 cup coconut, toasted until lightly brown in a nonstick pan over medium heat

Preheat oven to 350 degrees.  In a large mixing bowl, combine butter and sugars, and mix until smooth.  Add eggs and vanilla and mix until incorporated.

In a smaller bowl combine oats, flour, baking powder, baking soda, and salt.  Add dry ingredients to butter mixture and mix until combined.  Add 3/4 cup coconut and mix again.

On a baking sheet lined with parchment paper, scoop 2 Tbsp cookie dough into small balls, leaving 2" in between each ball (the cookies do spread quite a bit). Top each ball with flakes of remaining coconut.

Bake for 12-14 minutes, or until lightly brown around the edges.  Remove from the oven and allow to cool for 3-4 minutes before transferring them to a rack to cool. 

Optional Lemon Buttercream
Will fill 14 whoopie pies

3 Tbsp flour
1/2 cup milk
1/2 cup sugar
1/2 cup butter, softened (not quite at room temperature)
1 tsp lemon extract

In a small saucepan over medium heat, combine milk, flour, and sugar.  Whisk as mixture comes to a low boil, then reduce heat to medium low.  Continue to whisk until a smooth pudding is formed.

Transfer mixture to a bowl and place in the refrigerator for 20-30 minutes to cool.

When mixture is cooled, place butter into a mixing bowl and beat for 2 minutes.  Add pudding mixture and lemon extract. Continue to mix until well combined and fluffy.

To make whoopie pies: Place 2 Tbsp frosting on a cookie, spread evenly and top with an additional cookie.

Monday, April 25, 2016

Rosali Tea Trial {Discount Code too}

Tea has a glorious history that spans thoughout the entire world.

This soothing beverage does have medicinal purposes, and you can read up on this the latest research review in this fantastic article from Berkley.

And now you can experience a large variety of teas from around the world with relatively no decision making on your end.  Sound like your jam?

Rosali Tea is a lovely company with a fantastic concept.

New varieties and flavors of teas delivered to your door monthly.  

Need a gift for mom?  Look no further.  Want to reward yourself for kicking that diet soda habit?  This would be perfect.


On their website, you fill out a short survey about your (or your gift recipient's) tea-drinking tendencies, they create a special box based on your tea-drinking frequency and preferences, and they ship it to you (or them) monthly (new varieties each month)!  You can cancel your shipments at any time, and shipping is FREE.  Prices start at just $14.99/month (that's literally less than $1 per cup).

Each box has three premium teas, tea filters, and tips for steeping time/water temperature/ etc for each tea (I had NO idea that this differed from tea to tea).

The packaging is beautiful!

And the tea is fantastic.

And you can use the code (exclusive to Eighty Twenty readers) LG20 for 20% off of your subscription!

This review was sponsored by Rosali Tea, however the opinions are my own.