Monday, October 15, 2018

80--- Apple Pie Protein Bites {Macro- Friendly, Gluten-Free, Dairy-Free, Nut Butter-Free, No Added Sugar}



Tis the season.....for fall flavors, celebrations with friends and family, and for overindulging.  A high protein snack can help curb your cravings and help you control portions at your next meal!

Apple Pie Protein Bites to the rescue. Keep these on hand in your freezer as a quick grab and go snack, made with healthy ingredients and no fillers!

Apple Pie Protein Bites
Makes 18

2 cups old fashioned oats
2/3 cup vanilla whey protein powder (I like Tera's Whey)
1/2 cup buckwheat flour
1 cup applesauce (alternatively, if you have a freezer stash of homemade apple pie filling, give it a whirl in your food processor)
1/2 tsp ground ginger
1/2 tsp ground cinnamon

Combine dry ingredients in a medium bowl.  Add in applesauce and mix well.  

Place the bowl in the refrigerator for 2 hours.

Roll mixture into balls (golf ball sized) and refrigerate.

Store in the refrigerator for up to 5 days OR place on a plate and freeze, then transfer frozen balls to a ziplock bag for freezer storage.

Nutrition info per 1 ball: 89 calories, 1.4 g fat, 8 g protein, 12 g carbohydrates, 2 g fiber

Thursday, October 11, 2018

FALL in love with breakfast

Fall is a busy time in our household.  With the start of kindergarten for our daughter, some fun family adventures, and three out of four of our birthdays in September and October, I haven't had a ton of time to devote to recipe development.

But the one thing I always make time for? Breakfast!  I will have a new pumpkin breakfast recipe coming at you soon, as well as some seasonal protein bites.

Until then, here are a few of my favorite fall breakfast recipes..... seasonal and the perfect way to start your day!












Friday, September 14, 2018

80(ish)--- Chicken BLT Burgers




It's been a while since I've posted a burger recipe on the  blog.  The end of summer seems like the perfect opportunity!

This burger includes some cottage bacon, which is a nice thick, lean cut of bacon.  We can find ours locally, which we LOVE.  If you can't find some at your grocery store, use a Canadian bacon instead.

I topped this burger with sliced homegrown tomatoes (duh), butter lettuce leaves, and a chimichurri blended with some Greek yogurt, then served it on a toasted English muffin.  Yummo!

Chicken BLT Burgers
Makes 5 patties

1 lb lean ground chicken
4 slices cottage bacon, chopped
1/3 cup chopped red onion
2 Tbsp plain bread crumbs
1/2 tsp garlic powder
1/2 tsp dried parsley
1/2 tsp seasoning salt
1/4 tsp ground black pepper

Heat a small nonstick skillet over medium heat.  Add chopped bacon and sauté until slightly crispy.  Remove from pan.  Add chopped onion to the pan and saute until lightly browned.  Remove from heat and allow to cool, along with the bacon, for 15 minutes.

When bacon and onions have cooled slightly, mix with remaining ingredients and form into 5 patties.  

Grill patties over medium heat.  Using nonstick grill mats will prevent the chicken from sticking to your grill grates (if this is an issue for your grill). Flip burgers halfway through cooking or at ~7 minutes.  Check to ensure the patties reach an internal temperature of 160 degrees before removing from the grill.

Nutrition info per 1 patty: 273 calories, 10 g fat, 42 g protein, 5 g carbohydrates

Friday, August 31, 2018

80--- Roasted Tomato Jam



If you're a tomato farmer (gardener) or the friend or family member of one, you're either swimming in these delicious fruits right now, or you're about to be.

Of all of the fantastic things you could make with tomatoes, this one is so delicious and diverse.  My family first used it as a topping for some roasted turkey.  Then I used it as a sandwich topping, a salad dressing, and a dip.  All fantastic!  

If you're into canning, double (or triple) this recipe and store some for those colder winter months when you're craving a bit of summer.

Roasted Tomato Jam
Makes 2 cups

6 large Roma tomatoes (fewer seeds than other varieties)
2 Tbsp minced garlic
1/2 cup chopped red onion
1/2 tsp salt
1/2 tsp smoked paprika
2 Tbsp molasses
3 Tbsp apple cider vinegar
2 tsp olive oil, divided

Preheat oven to 425 degrees.

Slice tomatoes in half, and glaze with 1 tsp olive oil.

Place in the oven for 20 minutes, or until blistered.

In a nonstick skillet, heat remaining 1 tsp olive oil over medium heat.

Add onion and garlic and sauté until lightly golden, ~8-10 minutes.  Transfer to a food processor or blender.

Add tomatoes and remaining ingredients to the food processor or blender and mix until a smooth puree is formed.

Return mixture to the nonstick skillet and heat over medium heat.  Allow to reduce for ~20 minutes, stirring frequently, until thickened to coat the back of a spoon.  Note, the mixture will thicken additionally when chilled. 

Transfer mixture to a container (or multiple containers), cover and refrigerate for at least 2 hours prior to serving.

Nutrition Info per 2 Tbsp: 27 calories, 0.5 g fat, 0.5 g protein, 4 g carbohydrates, 1 g fiber

Thursday, August 9, 2018

80--- Thai Corn, Zucchini, and Quinoa Salad



This Thai-inspired side dish is the perfect way to use up some fresh summer produce that is in abundance this time of year! 

Thai Corn, Zucchini, and Quinoa Salad
Serves 6

1 1/2 cups cooked quinoa (I cooked mine in low sodium vegetable broth for a flavor boost)
1 large zucchini, chopped
Kernels from 3 large ears of corn
4 green onions, sliced
2 tsp soy sauce
1/4 cup seasoned rice vinegar
2 limes, juice and zest
2 tsp sesame oil
2 Tbsp chili garlic sauce (Asian aisle)
1/4 cup fresh chopped cilantro
2 tsp minced ginger

Combine all ingredients in a large bowl. Cover and place in the refrigerator for at least one hour, or overnight.

Nutrition info per 1 serving: 137 calories, 4 g protein, 3 g fat, 25 g carbohydrates, 3 g fiber

Friday, July 13, 2018

What I'm Eating Now.......

You may have noticed me posting fewer recipes....

What gives?

Well I'm the busy mom of two, working a few different gigs and trying to keep my balance.

I am often asked if I still cook every day.

And the answer is, honestly, YES, "nearly" daily.

We dine out as a family one meal per week, and have dinner with family on Sundays.  Other than that, yes, I am cooking.  Now some days it's tossing together a salad (often with the help of my amazing hubby).  But in all honesty I plan and prepare healthy meals for my family on the daily.

But I'm not always using Eat8020 recipes, and I'm not always creating new recipes.

There are SO many healthy food bloggers out there creating amazing meals!!  I love Pinterest- it is a wealth of beautifully created healthful recipes. I peruse it often for inspiration, and for recipes to make for my fam.

So I thought I would share a few that we have on repeat right now........

Enjoy!


{The Creative Bite}
Turkey Egg Roll Bowl with Creamy Sriracha is an amazingly healthy and delicious bowl of goodness perfect for lunch or dinner! Sauteed cabbage, carrots, onion and ground turkey are tossed with an Asian inspired sauce and topped with a creamy Greek yogurt sriracha mayo sauce.

{Ambitious Kitchen}
A meatless black bean 'meatloaf' packed with spices, cilantro, corn and topped with the creamiest 3-ingredient sauce. #vegan #glutenfree #cleaneating

{Gimme Some Oven}
Slow Cooker Teriyaki Chicken + Crock-Pot #Giveaway | gimmesomeoven.com

{Bon Appetit}

*Also great with shrimp

Image result for sambal chicken skewers



Healthier Crock Pot Butter Chicken
{Half Baked Harvest}
Easy Healthier Crockpot Butter Chicken | halfbakedharvest.com

Turkey Meatloaf with Zucchini and Feta
{Organize Yourself Skinny}
turkeyzucchinimeatloaf10

Saturday, June 30, 2018

20--- Gin & Honey White Sangria



It's about that time in summer for a new refreshing cocktail recipe!  This is a new twist on a classic, prep-ahead white sangria. This one is sure to be the hit at your next get together--- or otherwise ho-hum Thursday night.

Gin & Honey White Sangria
Serves 5

1 bottle sauvignon blanc
2 oz gin
8 oz ginger ale
3 Tbsp honey
1 lemon, juiced
2 one inch slices of fresh ginger, peeled
1 orange, sliced
1 lemon, sliced

Combine all ingredients in a pitcher and refrigerate for 3 hours prior to serving.  Enjoy!

Saturday, June 2, 2018

80--- Sweet and Spicy Togarashi Edamame




How about a new spin on an easy appetizer?  This one's so easy to whip up on short notice.  And it's healthy!

You can find the spicy Japanese togarashi seasoning at a specialty grocery, such as World Market.  It's a combination of sesame, orange peel, chiles, and nori.

Sweet and Spicy Togarashi Edamame
Serves 6

4 cups frozen edamame (in shell)
1 tsp sesame oil
1 tsp chili garlic sauce
2 tsp liquid aminos (or lite soy sauce)
1 tsp maple syrup
1/2 tsp togarashi seasoning

Steam edamame in microwave, or in steam pan over boiling water until cooked though (follow specific package directions).

In a small skillet, heat remaining ingredients over medium high heat.

When edamame is cooked, transfer to a serving dish and pour over hot seasoning mixture. Toss to coat and serve immediately!

Nutrition info per ~3/4 cup: 143 calories, 5 g fat, 11 g protein, 11 g carbohydrates, 1 g fiber

Saturday, May 19, 2018

80--- Spring Steel Cut Oat Risotto



A spring risotto helps bridge that gap between winter and summer.  It's warm and comforting, but loaded with spring veggies and gives you a bit of hope for sunny days ahead.

This risotto uses steel cut oats as the grain, boasting a higher protein and fiber content than the rice typically used in this Italian dish.  The result is chewy and delicious. 

Spring Steel Cut Risotto
Serves 3

3 tsp olive oil, divided (the truffle oil from Pomora is fantastic)
1/2 cup sliced yellow onion
12 slices Canadian bacon (uncured if possible), finely chopped
1 Tbsp minced garlic
1 cup quick cooking steel cut oats
2 oz white wine
3 cups low sodium vegetable broth
2 tsp maple syrup
1/2 tsp ground oregano
1/2 tsp ground parsley
1/4 tsp ground black pepper
1/4 tsp dried thyme
1/2 cup frozen green peas, rinsed under warm water to defrost
1/3 cup shredded parmesan cheese
12 spears asparagus, cut into thirds
Sea salt and ground black pepper

In a dutch oven or heavy skillet heat 2 tsp oil over medium high heat.  Add onion, bacon, and garlic and sauce until lightly browned.  Add steel cut oats and white wine.  Stir until wine is absorbed. Add broth, 1/2 cup at a time, stirring until entirely absorbed before adding the next 1/2 cup.  Continue until all broth is used and oats are cooked through.  Stir in maple syrup, dried herbs, and parmesan cheese.  Gently fold in peas.

In a small nonstick skillet, heat 1 tsp olive oil and sauté asparagus until just cooked through, 3-4 minutes.  Season with salt and ground black pepper.

Top each serving of risotto with asparagus spears and additional sprinkles of parmesan cheese if desired.


Nutrition info per ~1 cup: 372 calories, 12 g fat, 45 g carbohydrates, 22 g protein, 7 g fiber

Sunday, May 6, 2018

80--- Banza Spicy Chimichurri Pasta Salad



I've teamed up with Banza Pasta (made from chickpeas) to give you a yummy plant-based recipe that's vegan, high in protein, & gluten-free!  

The true measure of the integrity of a gluten-free pasta is how it holds up in a chilled state.  So I whipped up this salad, refrigerated it for several hours, and kept my fingers crossed.  Banza did not disappoint! No soggy fragile noodles to be found!

This pasta is much higher in protein than others (thanks to those beans).  More protein equates to a more filling meal or side dish!  Look for it at your local grocery (Target or Thrive Market online carry it as well).

Banza Spicy Chimichurri Pasta Salad
Serves 8

1 box Banza pasta (any variety)
1 can low sodium white beans, drained and rinsed
2/3 cup julienned sun-dried tomatoes in Italian herbs (drained from oil)
1/2 cup slivered red onion

Spicy Chimichurri
1 cup cilantro leaves and stems
1 cup parsley leaves and stems
2 tsp minced garlic
1/2 cup red onion
1 Tbsp avocado oil
2 Tbsp red wine vinegar
1 lemon, zest and juice
1/2 tsp sea salt, or to taste
3/4 tsp red pepper flakes, or to taste

Bring 8 cups of water to a boil. Add pasta, bring to a boil, then reduce heat to medium high and cook for 7 minutes (do not overcook). Drain and rinse with cold water immediately.

Add pasta to a large bowl and toss gently with white beans, sun-dried tomatoes, and red onion.

Combine chimichurri ingredients in a large food processor. Mix until a smooth puree is formed.

Spoon chimichurri over the salad ingredients and gently stir to coat.  Cover and refrigerate for one hour, or until ready to serve.

Nutrition info per 1/6 recipe (~1 cup): 254 calories, 5 g fat, 15 g protein, 41 g carbohydrate, 10 g fiber

Sunday, April 29, 2018

80--- Jicama Chopped Salad with Green Goddess Dressing



Jicama is a root veggie that is highly underrated.   It's juicy and crunchy, and high in fiber, vitamin C, potassium, folate, and vitamin B6.  Don't be intimated by it's coarse peel- it's easy to peel with a sharp paring knife.

Try out this recipe as a healthy side dish to your next Mexican meal!

Jicama Chopped Salad
Serves 6

1 large jicama, peeled and cubed into 1/4" cubes
10 oz shaved or chopped Brussels sprouts
1/2 cup chopped red onion
1/2 red bell pepper, chopped
1 cup fresh (or frozen and defrosted) corn (I used Trader Joe's roasted variety for a little added sweetness)
1 jalapeno, finely chopped
1/4 cup roasted pepitas (pumpkin seeds), if desired

DRESSING
1/2 large avocado
3 limes, zest and juice
1/2 tsp sea salt
1 bunch cilantro, stems and leaves (stems have a ton of flavor)
2 Tbsp red wine vinegar

Combine all salad ingredients in a large bowl and set aside.

Add all dressing ingredients to a food processor or blender and mix well to combine. 

Mix dressing into the salad, cover and refrigerate for one hour prior to serving.

Nutrition info per ~1 cup: 71 calories, 4.3 g fat, 2.1 g protein, 11.5 g carbohydrates, 5.1 g fiber

Monday, April 16, 2018

80--- Cilantro Lime Quinoa



Spring is here and now onto Cinco de Mayo preparations! And that's fine by me. Mexican food is easy to make healthy.  You can load up on the veggies, and flavor with loads of spices instead of saturated fats (sour cream, cheese, etc).

Quinoa is such a great grain. High in fiber and protein it will keep you fuller longer.  This recipe is full of flavor.  I encourage you to substitute it for rice in your next Mexican meal.

Cilantro Lime Quinoa
Serves 8

1 1/2 cup quinoa, rinsed in a fine mesh strainer
3 cups low sodium vegetable or chicken broth
1 large bunch of cilantro (majority of stems included)
1/4 red onion, coarsely chopped
3 limes, juice and zest
1 tsp avocado oil (substitute olive oil if needed)
1/2 tsp sea salt

In a medium saucepan combine quinoa and broth.  Bring to a boil, then reduce heat to medium low, cover, and cook for 15-20 minutes, or until all broth is absorbed.  Remove from heat.

While quinoa is cooking, combine cilantro, onion, lime juice and zest, olive oil, and salt in a large food processor.  Mix until a puree is formed.

Transfer cooked quinoa to a serving bowl and stir in cilantro mixture.  Serve immediately!

Nutrition info per 1/2 cup: 124 calories, 3 g fat, 4 g protein, 21 g carbohydrates, 2 g fiber

Monday, April 2, 2018

80--- Avocado Green Goddess Spring Salad



Most of the country is in full blown spring mode.

Here in Montana things are a bit delayed.

But I'm trying to swing the vibes in our favor.

This salad helped.

Avocado Green Goddess Spring Salad
Serves 6

2 cups baby arugula
4 cups green peas (frozen work great)
2 cups chopped fresh asparagus (look for thinner stalks)
5 whole green onions, chopped

DRESSING
1/2 avocado
3/4 cup fresh basil leaves
1 small bunch flat leaf parsley
2 Tbsp buttermilk
1 tsp Worcestershire sauce
1 tsp minced garlic
1/4 cup fresh chives
1 Tbsp fresh mint leaves
Zest from one lemon
Juice from two lemons
1/2 tsp salt
Dash ground black pepper

Combine all dressing ingredients in a food processor and puree until smooth.

If using frozen peas, defrost in a strainer under cold water.  Transfer to a bowl and toss with remaining ingredients.  Add dressing and use a spatula to gently combine.  Cover and refrigerate for one hour, or until ready to serve.

Nutrition info per 1 serving: 127 calories, 2.5 g fat, 20 g carbohydrates, 8 g protein, 7 g fiber

Friday, March 23, 2018

80(ish)--- Carrot Cake Oatmeal


I'm relatively sure that I have never met a soul who doesn't like carrot cake.  It's a classic comfort food.

This oatmeal encompasses all that is delicious and healthy in a carrot cake.  Carrots.  Walnuts. Pineapple. Coconut. Cream cheese frosting.

Carrot Cake Oatmeal
Serves 4

3 cups water
1 cup steel cut oats
1 large carrot, finely shredded
1/4 cup finely shredded unsweetened coconut
5 Tbsp crushed pineapple
1/3 cup finely chopped walnuts
1/4 cup raisins (optional)
1/4 tsp ground cinnamon
1/8 tsp ground nutmeg
1/8 tsp ground ginger
2-3 Tbsp brown sugar, to desired sweetness

Bring water to a boil in a large saucepan.  Add oats, reduce heat to medium, and cook for 10 minutes, stirring occasionally.  Add carrots, coconut, pineapple, and raisins and continue cooking until desired consistency, ~8-10 minutes.  Remove from heat and stir in remaining ingredients.

Garnish each serving with additional raisins, walnuts, and coconut, if desired.

Nutrition Info per 1 serving: 305 calories, 16 g fat, 7 g protein, 31 g carbohydrates, 6 g fiber

Friday, March 2, 2018

80(ish)--- Spicy Chipotle Turkey Tamale Pot Pies

 

This photo is like one of those "surprise eggs" that the kids love.  What's inside? That's half the fun!

However with those eggs often the anticipation outweighs the surprise.

Not with these.  They are filled with a spicy, delicious, enchilada-inspired chili.

Spicy Chipotle Turkey Tamale Pot Pies
Serves 4

For chili:
1 tsp olive oil
1 yellow onion, chopped
1 tsp minced garlic
1 lb lean ground turkey
8 oz diced green chiles
1 can low sodium black beans, drained and rinsed
2 Tbsp cornstarch
15 oz can mild red enchilada sauce
1 can adobo chiles in sauce
2 tsp ground cumin
1 tsp chili powder
1 Tbsp smoked paprika
2 tsp dried cilantro

For tamale topping:
3/4 cup ground cornmeal
3/4 cup all purpose flour
1/3 cup wheat germ
2 eggs
1 cup buttermilk
1/4 cup olive oil
2 Tbsp sugar
3/4 tsp baking soda
1/2 tsp salt

Preheat oven to 375 degrees.  Spray the rims of four 16 oz ramekins with olive oil spray.

To make chili, heat olive oil over medium high heat.  Add garlic and onion and sauce until fragrant and lightly browned. Add ground turkey, cooking until browned.  Stir in chiles and black beans, then sprinkle in cornstarch, mixing to coat.  

Add spices, enchilada sauce, and the sauce from the can of adobo chiles (~2 Tbsp).  Bring to a boil, then reduce heat to low to allow to thicken slightly for 3-4 minutes.

While chili thickens, whisk together all tamale topping ingredients. 

Fill each ramekin ~ 3/4 of the way with chili topping, then spoon tamale topping onto the top.  Place ramekins onto a baking sheet (to catch drips), and transfer into the preheated oven.

Bake for 25 minutes, or until crust is lightly browned.

Remove from oven and allow to sit for 10 minutes prior to serving.  Chili inside will be hot!


Nutrition info per 1 pot pie: 504 calories, 15 g fat, 32 g protein, 50 g carbohydrates, 10 g fiber

Saturday, February 24, 2018

20--- Dark Chocolate, Almond, Coconut Rice Krispie Treats



It's been a while since I've posted a 20.

But this recipe was worth the wait.  If you're an Almond Joy fan, this will win your heart.  

Dark Chocolate, Almond, Coconut Rice Krispie Treats
Serves 8

1/4 cup coconut oil
2 1/2 Tbsp butter, divided
10 oz mini marshmallows
1 tsp pure coconut extract
5 1/2 cups crispy rice cereal
2 cups dark chocolate chips
1 tsp almond extract
1 cup sweetened shredded coconut, divided
1/2 cup sliced almonds

Prepare a 9x9 baking dish with baking spray.  

In a large saucepan melt coconut oil and 2 Tbsp butter over medium heat.  Add marshmallows and stir until melted (mostly), stir in coconut extract.  Stir in rice cereal and 1/3 cup shredded coconut and mix until evenly coated.

Press cereal mixture into the baking dish.

In a double boiler melt chocolate chips over boiling water.  Stir in remaining 1/2 Tbsp butter and almond extract and mix until smooth.  Pour mixture over rice cereal and spread evenly.  Immediately sprinkle on remaining shredded coconut and sliced almonds, pressing gently to incorporate into the chocolate. 

Allow to cool entirely before slicing into 8 rectangles and serving.  You may transfer them to the refrigerator to speed up the cooling process if needed.

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: