Tag Archives: nutrition

Bean and Quinoa Stuffed Peppers

Stuffed peppers. A great comfort food that is both healthy and high and protein, this vegetarian alternative does a wonderful job of filling out a similar taste, texture, and nutritional profile.

Your salsa choice makes a big impact of the flavor in these, so make sure to try different kinds.

Ingredients:

  • 1 cup quinoa
  • 2 cups vegetable stock
  • 4 large red, yellow, or orange bell peppers, halved, seeds removed
  • 1/2 cup salsa (I like Ms. Renfro’s salsa, you can find it in most ethnic food aisles)
  • 1 tbsp nutritional yeast
  • 2 tsp cumin powder
  • 1 1/2 tsp chili powder
  • 1 1/2 tsp garlic powder
  • 1 15-ounce can black beans, drained
  • 1 cup  whole kernel corn, drained

Stuffed pepper toppers:

  • 1 avocado (or guacamole)
  • fresh lime juice
  • hot sauce
  • cilantro, chopped (tastes like soap, but I know some of you out there love it!)
  • diced red or sweet onion

Directions:
Add quinoa and vegetable stock to a saucepan and bring to a boil over high heat. Once boiling, reduce heat, cover, and simmer until all liquid is absorbed and quinoa is fluffy – about 20 minutes.

Preheat oven to 375 degrees and lightly grease/spray baking dish.

Brush halved peppers oil of your choice (extra virgin olive oil, grapeseed oil, etc).

Add cooked quinoa (follow instructions on package) to a large mixing bowl and add remaining ingredients (DO NOT include stuff pepper toppers ingredients). Mix to thoroughly combine then taste and adjust seasonings accordingly, adding salt, pepper, or more spices as desired.

Generously stuff halved peppers with quinoa mixture until all peppers are full, then cover the dish with foil.

Bake for 30 minutes covered. Then remove foil, increase heat to 400 degrees and bake for another 15-20 minutes, or until peppers are soft and slightly golden brown.

Add toppers of your choice. I personally prefer guacamole and spicy salsa!

Enjoy yo!

Garlic (Quinoa) Noodles

Hope you like garlic! Me? I love garlic… which means I love this recipe. I don’t eat too much pasta these days, but the noodles in this recipe are made from Quinoa! They aren’t available everywhere (we get our from Trader Joe’s), and I strongly recommend them for this recipe! If you don’t have any, your standard high protein whole wheat pasta will work… I just won’t be happy about it!

This is a great vegetarian recipe – but you can very easily toss a chicken breast on top and it will be delicious.

Ingredients:

  • 1 package Quinoa spaghetti
  • 1 each red yellow and green pepper
  • 1 red onion
  • 1 carrot (or five baby carrots!)
  • 1 green chilie
  • 1 jalapeño
  • 1 cup shredded cabbage
  • 12-15 cloves of garlic

For the sauce:

  • 4 tbsp coconut aminos
  • 1 tbsp rice vinegar
  • 1 tbsp sesame oil
  • 1 tsp cornstarch
  • 2 tbsp sweet red chili sauce

Optional toppings:

  • Cilantro (OMG GROSS… but if you like it, use it I GUESS)
  • Red pepper flakes

Directions:

Cook pasta according to package directions.

Meanwhile, chop up all your veg. Heat a couple table spoons of olive oil in a large skillet. Add your garlic and onions and stir for about 2-3 minutes. Add the rest of your veg and stir until combined.

Add sauce ingredients and whisk to combine. Add to the skillet with your veg and stir to coat the veggies.

Drain your pasta and add it to the skillet and toss to combine.

Overnight Quinoa Oatmeal

We are going to supercharge your normal overnight steel cut oat recipe with extra protein and nutrients! This is a great recipe that has a variety of options that allow you to drastically change the flavor profile. Also are included are directions to cook and eat instantly, ’cause ain’t nobody got time to wait all night for their food…

Ingredients:

  • 1 cup large flaked gluten free rolled oats
  • 1 cup cooked quinoa
  • 1 scoop vanilla protien powder
  • 3 cups unsweetened vanilla almond milk
  • 1/4 cup sweetener (pure honey, maple syrup, or agave)
  • 1 banana, mashed
  • 1 tablespoon ground chia
  • 1 cup raspberries OR 1 cup blueberries
  • 3 tsp cinnamon
  • Optional Toppings: almond butter, almonds, seeds, dried fruits, fresh fruits (we love bananas), etc

Directions (for overnight oats):

Prepare your quinoa according to package directions. In a medium bowl combine oats, quinoa, protein powder, chia seeds, cinnamon, and sweetner of choice and stir to combine. Add in mashed banana, berries, and peaches. Pour in almond milk, and mix ingredients together. Place in the fridge and leave overnight.

In the morning, remove from the fridge, heat on the stove top or in the microwave, or enjoy cold! If you find the mixture is too thick in the morning just add in some extra almond milk.

Directions if eating immediately:

Prepare your quinoa and steel cut oats according to package directions. Mix the quinoa into the oats along with all of your fruit, chia and sweetener. Add almond butter or other toppings. We love fresh bananas and almond butter!

Vegetarian Chickpea Caeser Salad

Everyone always thinks SALAD when they think vegetarian meals. Well, this time we are actually gonna prove ’em right and eat some salad!

caesar salad

Basically what you are doing is supplementing chickpeas in place of chicken and croutons. And replacing the cheese with nuts. You are going to have a very similar taste profile, but in a more healthy package.

This is a complicated recipe, but it’s delicious and totally worth it when you are sitting down to eat.

Ingredients:

Roasted Chickpea Croutons:
  • 1 15oz can chickpeas drained and rinsed
  • 1 tsp extra virgin olive oil
  • 1/2 tsp salt
  • 1/2 tsp garlic powder
  • 1/8 to 1/4 tsp cayenne pepper (add more as needed)
Caesar Dressing (makes 3/4-1 cup):
  • 1/2 cup raw cashews, soaked overnight
  • 1/4 cup water
  • 2 tbsp extra virgin olive oil
  • 1 tbsp lemon juice
  • 1/2 tbsp dijon mustard
  • 1/2 tsp garlic powder
  • 1 medium garlic clove
  • 2 tsp capers
  • 1/2 salt
Nut and Seed Parmesan Cheese:
  • 1/3 cup raw cashews
  • 2 tbsp hulled hemp seeds
  • 1 small garlic clove
  • 1 tbsp nutritional yeast
  • 1 tbsp extra virgin olive oil
  • 1/2 tsp garlic powder
  • salt to taste
Greens:
  • 1 small bag of kale/spinach mix
  • 2 small heads romaine lettuce (10 cups chopped)

Directions:

Soak your cashews in a bowl of water overnight, trust me on this one. Drain and rinse when done.

Next you’ll roast your chickpea “croutons”: Preheat oven to 400°F. Drain and rinse chickpeas. Place chickpeas in a paper towel and rub dry. Place onto large rimmed baking sheet. Drizzle on oil and roll around to coat. Sprinkle on the garlic powder, salt, and cayenne. Make sure they are evenly coated. Roast for 20 minutes at 400°F, then gently roll the chickpeas around in the baking sheet. Roast for another 10-20 minutes or until golden brown.

Dressing is next. Add the cashews and all other dressing ingredients (except salt) into a high-speed blender, and blend on high until the dressing is smooth. You can add a splash of water if necessary to get it blending. Add salt to taste and adjust other seasonings, if desired. Set aside.

Now we are doing our Parmesan “cheese”: Add cashews and garlic into food processor and process until finely chopped. Add in the rest of the ingredients and pulse until the mixture is combined. Salt to taste.

Lastly lets throw it all together. Add dressing onto greens and toss until fully coated. Season with a pinch of salt and mix again. Now sprinkle on the roasted chickpeas and the Parmesan cheese.

Consume immediately.

Almond Vanilla Banana Green Smoothie

This great tasting green smoothie is perfect for people who have tried green smoothies in the past and were turned off by their “greeness”. It’s sweet, hides the spinach flavor amazingly well (try giving this to someone who hates the taste of spinach and I bet they won’t even notice), and is a healthy start to your morning routine.

almond-smoothie1

Ingredients:

  • 1 banana, frozen
  • 1 cup unsweetened vanilla almond milk
  • 10 almonds
  • 1 teaspoon almond butter
  • 1 scoop vanilla protein powder
  • Raw spinach

almond-smoothie2

Directions:

These directions are about as easy as it gets – toss all of the ingredients into a blender and blend until… blended. I’ve found the most important thing is to have a blender that can handle the almonds, you want them to be ground down to nothing, no tiny bits!

Other than that, start with a little raw spinach if you are unsure about the taste, and then add more and more each time you make it. You’ll be surprised with how much greens you are able to get in per smoothie without any real difference in taste.

Strawberry Poppy Seed Chicken Salad

This is a great spring inspired salad that has delicious sweet and savory flavor profile from the fruit and chicken. This recipe is a knockoff of the popular Panera Salad, for that “I want to go out to Panera” taste, without the “I just spent 14 bucks for a salad and a drink at Panera” feel…

You can adjust your protein/veg/fruit levels to your liking.

Ingredients:(for one salad)

  • 1 chicken breast per salad (or half a chicken breast depending on hunger levels)
  • sweet onion chopped finely
  • fresh strawberries
  • fresh blueberries
  • almond slices
  • Panera Poppyseed Salad Dressing (use sparingly, as the cals from this can add up)
  • 1 cucumber
  • 1 mixed salad bag or salad green of your choice (I prefer fresh spinach)
  • olive oil
  • salt
  • pepper

Directions:

Season chicken breast(s) with olive oil, salt and pepper. Sear in a skillet over medium high heat for 3 minutes per side and then turn heat to medium low, cover the skillet with a lid or foil, and cook for 10 minutes, or until chicken is cooked through.

Let the chicken rest for 5 minutes, and then chop into bite sized pieces.

Chop cucumbers. Chop strawberries. Chop onion. Add all of your greens to a plate, top with your chicken and fruit. Remember, a little fruit and dressing go a long way, so use it sparingly!

Eat salad.

Selfishly count all the money you saved from eating at home instead of going out!

Mango Peach Cinnamon Green Smoothie

I love fruit and I love veggies. Blended together in an ice cold smoothie is about my perfect healthy breakfast choice. So here we have a tasty green smoothie with a bit of a cinnamon kick. Don’t like cinnamon? Thats okay! It’s still a perfectly edible green drink without the spicy after shot.

Ingredients:

  • 1 cup of mango/peaches (loosely measured into a cup, not packed)
  • 1 cup unsweetened vanilla almond milk (this smoothie is great with water as well, which is how I drink it, the almond milk gives you an extra flavor boost for about 30 cals…)
  • 1 scoop vanilla protein powder
  • 1/4 to 1/2 teaspoon cinnamon (to taste)
  • two big handfuls of spinach (can also substitute kale, but its a MUCH stronger flavor)
  • 4-8 baby carrots

Directions:

The easiest directions ever… toss all the ingredients into your blender. Blend until… blended. Pour into drinking vessel (shaker bottle, old shoe, mason jar, etc, etc, etc)… drink and be healthy!!!

*note – if this is your first green smoothie, start with more fruit and less veggies. At first ANY veggies are better than none, so start small and work your way up!

sloppy joes with carrot noodles

I loooove sloppy joes. Definitely one of my big comfort foods and something I’ve loved ever since I was a shorty.

These days I eat very little grain, so no buns (but you could definitely toss this on a bun for disagreeable spouses or children), but with all the added veggies this really makes a great meal.

Plus a ton less sodium, sugar, and preservatives compared to the canned stuff!

Ingredients:

  • 4 tablespoons coconut oil or extra virgin olive oil
  • 2 pepper (red/green/yellow)
  • 2 large onion
  • 2 pound ground turkey
  • 1.5 cup ketchup
  • 1/2 cup coconut aminos or soy sauce (to taste)
  • 4 tablespoons tomato paste
  • 2 teaspoon salt
  • 2 teaspoon garlic powder
  • 1 bag carrot noodles (you can also use zucchini noodles)

Directions:

Bring a large skillet up to medium heat. Add in your coconut/olive oil along with diced pepper and onions. You’ll want to saute them for about five minutes or until they become translucent.

Add in your ground turkey and break up with spatula. Cook until brown. Add coconut aminos/soy sauce, ketchup, and tomato paste. Add in your salt and garlic powder. Stir to mix it all up.

Let cook on low heat for 20 minutes. This is one of those recipes where you can let it simmer for an hour and it will really help to bring the flavors out!

For the carrot noodles, follow the directions on the box (basically just saute them with a bit of salt, pepper, and garlic powder).

Serve your sloppy joes over your bed of carrot noodles and enjoy!

Peanut Butter Banana Protein Smoothie

I always have SOME kind of green smoothie for my breakfast. The ability to get a shot of veggies and protein first thing, in an easy to drink shaker bottle, that is ready (including clean up) in less than five minutes is too hard to beat.

This green smoothie looks NOTHING like it tastes – so give it a try and trust your nose and tastebuds, not your eyes.

Ingredients:

  • 2 tablespoons PB2 (powdered peanut butter)
  • 2 large fist sized clumps fresh raw spinach
  • 5-10 baby carrots
  • One half of a frozen medium banana
  • 1 scoop vanilla protein powder
  • A splash of water

Directions:

In your blender add all of your ingredients EXCEPT the water. At first, especially if you aren’t used to green smoothies, you’ll want to go lighter on your veggies. As you get more and more comfortable with the taste, you can fill that sucker up with veg.

For your water, you’ll want to only add a little bit of water at first, then try blending to get your ratio right. I normally add about 1/2 a cup of water or more, but I’m also using A LOT of veggies, so your mileage may vary.

This recipe will work with a fresh banana, but the frozen ‘nana and extra cold water will definitely make it better.

Frozen Banana Dark Chocolate Drizzle

If you’re like me, sometimes you really, REALLY,  miss having ice cream every night as a snack. I mean, ice cream in all it’s forms is amazing.

But you’re eating healthy now, so that stuff is a no go!

These dark chocolate banana slices will go a long way to satisfy your sweet tooth, are super easy, AND are lower calorie than the store bought ones (because you are drizzling, and not dipping).

Ingredients:

  • fresh bananas
  • bakers heat and dip dipping chocolate

Directions:

Peel banana. Slice banana into roughly 8-10 round slices.

Place slice bananas on a cookie sheet covered in wax paper.

Dip a spoon into your dark chocolate tub and swiftly move back and forth to cover bananas.

Put your bananas into the freezer and wait approximately and hour. If you like them a bit softer you can eat them after they’ve been in the freezer for about 30 minutes.

Try to stick to 4 slices per serving as a guideline – if not it’s WAY too easy to eat a whole bunch of these at one time!