Monday, February 5, 2018

80--- Sweet Potato Breakfast Bowl



I consider myself the queen of leftovers.

Nothing goes to waste. 

This recipe should prove it.

Bake an extra sweet potato for dinner the night before and voila!  A high fiber, high protein, delicious breakfast is served. NO added sugars required!

Sweet Potato Breakfast Bowl
Serves 1

6 oz cooked sweet potato (with skin)
8 oz nonfat plain Greek yogurt
2 Tbsp granola of your choice (the fewer added sugars the better)
1 Tbsp powdered peanut butter (PB2 or PBfit)
1/2 tsp ground cinnamon

Reheat the sweet potato in the microwave (45-60 seconds is sufficient).  Add sweet potato (with skin) to a large food processor and add 6 oz Greek yogurt and cinnamon.  Mix until a smooth puree is formed. Transfer mixture to a bowl, then top with remaining 2 oz Greek yogurt, granola, and powdered peanut butter.

Other topping options include sliced bananas, hemp seeds, chia seeds, or pumpkin seeds.

Enjoy!

Nutrition info per 1 serving as pictured: 360 calories, 30 g protein, 3.5 g fat, 52 g carbohydrates, 7 g fiber, 270 mg sodium

Friday, January 26, 2018

80--- Green Tahini Dip

Sometimes your veggies just need a little something to dive into to make them more desirable.  



Why not add some healthy fats with tahini while you're at it?

Tahini is a paste made from ground sesame seeds.  It is high in minerals and healthy fats too!  This green version is delicious and can be used as a dressing as well.

Green Tahini Dip
Makes ~ 1 cup

1/2 cup tahini (preferably from unhulled sesame seeds)
1 cup fresh parsley
2 Tbsp chopped fresh dill
1/4 cup fresh cilantro
1/3 cup fresh lemon juice (from ~ 2 lemons)
3 scallions
1 Tbsp extra virgin olive oil
2 tsp minced garlic
1/4 tsp sea salt
Dash ground black pepper
Dash crushed red pepper (more for spice)

Combine all ingredients in a large food processor, pureeing until smooth.

Store in an airtight container in the refrigerator for 2 hours prior to serving.

Nutrition info per 2 Tbsp: 112 calories, 9 g fat (mostly unsaturated), 4 g protein, 3 g carbohydrates, 1 g fiber, 90 mg sodium

Saturday, January 13, 2018

80--- High Protein Egg White Steel Cut Oatmeal



This is not an original Eighty Twenty Recipe.  I'm not sure who exactly started this trend, but it's a good one so I'm jumping on board.

Oatmeal is a great high fiber way to start your day.  However it can be a bit short in the protein department when you are aiming for a really balanced breakfast.  Sure, you can add peanut butter, nuts, or have a hard boiled egg or Greek yogurt on the side.  But this recipe incorporates that protein, in the form of egg whites, right into the oatmeal.

Egg whites in oatmeal? I know, I know because I thought the same thing. Incorporating them is all in the technique, so follow directions carefully.  If you do, the results is a light, fluffy, creamy, hot cereal.

I will be posting several recipes with yummy variations to this one so stay tuned....

High Protein Egg White Steel Cut Oats
Serves 1

1 cup unsweetened cashew or almond milk
1/4 tsp almond or vanilla extract
1 Tbsp maple syrup or honey
1/2 cup quick cooking steel cut oats
Dash salt
1/2 cup liquid egg whites

In a small saucepan bring nut milk, extract, salt, and sweetener to a boil.  Whisk in oats and lower heat to medium high.  Cook for 6-7 minutes, stirring occasionally.

In a small bowl, whisk egg whites until foamy.  While you are whisking the oats, slowly add in egg whites.  Continue to whisk the oats until the egg whites are incorporated and the cereal is fluffy, ~1-2 minutes.  

Remove from heat and serve, topped with your choice of toppings.  I topped mine here with hemp hearts and sliced almonds.  Other ideas include peanut or almond butter, peanut butter powder, dried fruit and/or nuts, pumpkin seeds, or chia seeds.

Nutrition info per 1 serving: 436 calories, 7.5 g fat, 71 g carbohydrates, 9 g fiber, 24 g protein

Friday, January 5, 2018

Chicken Soup for your Health

Our house has without a doubt been hit with the slew of viruses that are passing through the community.  

I am often asked if you can boost your immune system with food. The answer is that yes, a healthy diet will make sure that your immune system is able to function appropriately.  However, some illnesses may be difficult to avoid, even with the most optimum diet!

The key? Handwashing.  I know, I know, it seems very elementary.  But it's truly the best.

And research has shown that chicken soup will shorten the duration of cold and flu symptoms.  Why?  Well, it may be in our heads.  But the mind is a powerful thing when it comes to our health.  

Here are a couple of chicken soup recipes to get you through the season:










Wednesday, December 6, 2017

Healthy Cooking Gadgets for your Christmas List

Healthy cooking and meal preparations do not have to be difficult tasks.  This year, I looked into some of the newest healthy gadgets that will make these processes easy!  If your plan for 2018 has a "get healthy" spin to it, I recommend adding one or two of these to your Christmas list-- many are on sale for the holidays!



Instant PotProgrammable Pressure Cooker
"It speeds up cooking by 2~6 times using up to 70% less energy, and, above all, produces nutritious healthy food in a convenient and consistent fashion."




Veggie Spiralizer
"Quickly makes fun, flavorful fruit and veggie “noodles” you can turn into healthy, satisfying meals. Make cucumber ribbons for a salad, sweet potato spaghetti, butternut squash fettuccine…there are endless options."



Air Fryer
"Cooks by circulating hot air around the food producing a crispy layer via the Maillard effect."



Induction cook plate
"Surface elements on an induction burner heat pots by using an electromagnetic field rather than radiant heat."
**heat quickly
"Magnetic—or more accurately, induction-capable—cookware is needed for induction to work. If a magnet strongly sticks to the bottom of a pot, it will work with an induction cooktop. Some stainless steel cookware is induction-capable, and some isn’t."


Guac-Lock Container
Guacamole storage container that "locks in freshness to prevent browning".
"Container doubles as a serving dish"
"Stores from 12oz. up to 24oz"



Food Huggers Reusable Silicone Food Savers
"Flexible silicone, and work like a charm to seal the cut edges of any similarly sized produce."



Reusable Meal Prep containers 10 pack

Fine print: This is not a sponsored post. I have not personally used the products listed here. There are other places to purchase these products, however I think we can all agree that Amazon is awesome.


Wednesday, November 22, 2017

80--- Crock Pot Smokey Turkey Bean and Sweet Potato Soup



I know, I know.  You're still just trying to plan your Thanksgiving menu and haven't even thought about what to do with the leftovers.

But planning ahead is vital to a healthy lifestyle!

This delicious soup is the perfect place for your turkey leftovers.  It's super filling with all of the protein and fiber. The yams actually *dissolve* creating a sweet and thick broth.

You'll thank me on Friday.

Crock Pot Smokey Turkey, Bean, and Sweet Potato Soup
Serves 8

7-8 cups low sodium chicken broth (more will produce a thinner broth if desired)
20 oz bag of 15 or 16 bean soup mix (dried)- no seasoning packet required
1 yellow onion, chopped
2 medium yams, cubed
3 stalks celery, chopped
3 carrots, chopped
2 tsp dried parsley
1 Tbsp brown sugar
3/4 tsp ground black pepper
2 tsp smoked paprika
1 tsp garlic powder
1 lb shredded or chopped turkey breast (cooked)
8 slices low sodium bacon

In a crock pot or slow cooker, combine all ingredients except for turkey and bacon.  Cook on high for 5 hours.

After 5 hours reduce the temperature to low and add turkey.  Cook bacon and crumble into small pieces.

Serve soup topped with one slice of crumbed bacon.

Nutrition info per 1 serving: 372 calories, 7 g fat, 44 g carbohydrates, 31 g protein, 23 g fiber

Tuesday, November 21, 2017

Give the Gift of Pomora

I don't typically give specific products that I use a lot of focus on this blog.  But this is a special case.

We have been using Pomora Olive Oils in my house for several years now and I can honestly say that we could not live without them!

Bonus this time of year-- a subscription to having your olive oil from your adopted olive tree from Italy delivered to your door makes a GREAT gift.

Use code 8020XMAS25 for 25% off of the first quarter of adoption!





Pomora Olive Oils is a company that was created to give consumers more direct access to olive oils produced with more traditional methods to give a really great product.

How it works, is you "adopt" an olive tree from a farmer (in Italy).  You then receive quarterly shipments of the olive oil produced from that tree!

It's a really fun concept and give you the chance to incorporate something really special into your kitchen.

I do use olive oil frequently in my meal preparations (as I am sure you know).  It's a versatile oil with the health benefits of monounsaturated fats.  

I encourage you to give them a try-- or gift them to someone whom would really appreciate having their own oil-producing tree!