Tasty Thursday: Paleo Pastry

Who doesn't love a healthy and delicious pastry?  These almond and vanilla paleo scones look too pretty to eat, but with only 200 calories and 6 grams of protein you wont be able to resist.   Add a little fresh strawberry jam and you have gluten-free heaven on a plate.

INGREDIENTS:

3 cups (300 g / 10  ½ oz)   almond meal / ground almonds / almond flour

2 teaspoons gluten free baking powder


or ¾ teaspoon baking soda

¼ cup (60ml / 2 oz) ) macadamia nut oil or (cold pressed coconut oil or almond oil)

1 heaped tablespoon honey

1 teaspoon vanilla extract

2 organic / free range eggs

DIRECTIONS:

1. Preheat oven to 300F
2. Combine almond meal and baking powder.  Add the oil, honey, vanilla, and egg.  Mix into a soft dough.
3. Dust working surface with some almond meal.  Roll out the dough to about 1cm in thickness
4. Cut into rounds and bake for 20-25 minutes or until golden and cooked through.
5. Remove and let cool

Tasty Thursday

I've been on a chia seed kick lately, so when I saw this Mango Coconut Chia Seed Pudding, I knew I had to try it.  For those of you who haven't formally met the chia seed, it's quite the multi-tasker.  In addition to being high in non-animal omega 3s, it's a great source of fiber, protein, and antioxidants.  And yes, it's also the seed that gave rise to the chia pet craze a decade ago.

Servings: 2 • Size: 1 cup • Calories: 159.1 • Fat: 9.6 g • Protein: 3.6 g • Carb: 17.9 g • Fiber: 6.5 g • Sugar: 9.2 g • Sodium: 52.2 mg Ingredients:

1/2 cup lite coconut milk

1/2 cup unsweetened almond milk

3/4 cup fresh ripe champagne mango, diced

2 tbsp chia seeds

1 tbsp sweetened shredded coconut

4-6 drops Nu-Naturals liquid stevia (or sugar/honey to taste)

Directions:

Combine all ingredients in a large container.  Mix well and close container.  Refrigerate overnight or at least 5-6 hours.

Tasty Thursday

My mom is visiting which means delicious home cooked meals every night.  It also means that the number on the scale has slowly moved up.  These crispy Parmesan zucchini fries are the perfect healthy snack I am looking for.

INGREDIENTS:

3 medium zucchini,  sliced into skinny sticks
2 large eggs, beaten

3 heaping Tbsp. flour
1/2 cup bread crumbs (I used panko)
2 Tbsp. grated Parmesan cheese
1/4 tsp. garlic powder
Salt and pepper, to taste

DIRECTIONS:

1.  Preheat oven to 425°. Spray a baking sheet with cooking spray. Set aside. In a small bowl, beat egg with a fork until frothy. In another bowl, place flour, and in a third bowl, place your bread crumbs. Toss the breadcrumbs with garlic powder and Parmesan cheese, and set aside.

2. Dip the zucchini sticks into the flour, then egg, and then into the bread crumb mixture. Make sure all sides get coated well. Place the sticks on the prepared baking sheet.

3. Bake at 425° for about 20 minutes, or until golden brown and crispy. Serve warm with Ranch dressing, marinara sauce, or just as is.

Tasty Thursday: Summer Grilling

We made this delicious combination of adobo grilled shirmp and Asian slaw salad for dinner last night.  Love that it was tasty and healthy/not out of a box. 

ASIAN SLAW SALAD

INGREDIENTS:

1/3 cup fresh lime juice

1 teaspoon sugar

3/4 teaspoon kosher salt

1/4 teaspoon freshly ground black pepper

3 tablespoons olive oil

1/2 cup thinly vertically sliced red onion

1/2 cup coarsely chopped fresh cilantro

1 (16-ounce) package cabbage-and-carrot coleslaw

4 jalapeño peppers, halved crosswise

DIRECTIONS:

Combine first 4 ingredients in a large bowl, stirring with a whisk. Gradually add olive oil, stirring constantly with a whisk. Add onion, cilantro, and coleslaw. Thinly slice 1 jalapeño half crosswise (keeping seeds), and remove seeds from remaining jalapeño halves. Cut the remaining halves into thin crosswise slices. Add the jalapeños to onion mixture, and toss well to coat. Cover and chill at least 1 hour.

ADOBO GRILLED SHRIMP

INGREDIENTS:
2 Tbsp pastured butter
1 Tbsp extra virgin olive oil
3 chipotle peppers in adobo sauce, pureed
3 cloves minced fresh garlic
1 pound raw wild shrimp, peeled and deveined
juice of 1/2 lemon
2 Tbsp minced fresh mint
2 Tbsp minced fresh basil

DIRECTIONS:

1. In a medium skillet over medium heat, melt butter. Add olive oil and chipotle puree; stir with a whisk to combine.
2. Add minced garlic and sauté for 1-2 minutes. 
3. Add shrimp, toss in chipotle butter and cook for about 3 minutes on each side or until opaque.
4. Stir in lemon juice, mint, and basil.
5. For the grilled version: I pulsed all the ingredients and marninade the shrimp for a half hour, and grilled on each side for 2 minutes on the first side and a minute on the second side.

It's whats on the inside that counts

... very true, especially when it comes to our health.  I've never been that girl that struggles with her weight, but I am that girl that's "fat" on the inside. 



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At the age of 24 I was told I had borderline high cholesterol, fast forward 5 years and my doctor is telling me that I need to get my cholesterol in check, it was a ridiculous 232.  Seeing as I didn't want to die of a heart attack at the age of 40, I knew I needed to change my lifestyle.  Unfortunately for me, my high cholesterol is heredity.  Five months later, and between the daily benefiber in my water, fish oil pills, cutting carbs, and working out I managed to lower my choleswterol down to 205.  Maintaining a healthy cholesterol level for me will be a life long journey, and as part of that I've decided on two things this year.  One, to eat things out of a box sparingly if at all, and two, to understand how everything I consume effects my body.  After reading this article it further fueled my fire to take a more active role in my health.  Maybe in a couple months I can knock that number down past the 200 mark!

Tasty Thursdays: Healthy Muffins

I love au bon pain's double chocolate chip muffins.  I don't love the calorie count, fat content, or the fact that they have over 70 grams of carbs, ouch.  So I'm hoping this triple chocolate chunk muffin rec pie will be just as tasty and waist-line friendly.

INGREDIENTS:
1 3/4 c oats
 3 egg whites
 3/4 cup unsweetened cocoa
1/2 cup unsweetened applesauce
1 tsp. vanilla extract
1/2 cup plain Greek yogurt (or regular plain low fat yogurt)
1/2 tsp cream of tartar (or 1-1/2 Tbsp. vinegar)
1-1/2 tsp. baking powder
1-1/2 tsp. baking soda
1/4 tsp. salt
1 cup hot water
1 cup sugar substitute (like Splenda granular) OR 1/4 cup + 2 tbs stevia
1/2 cup semi-sweet chocolate chips (or use white chocolate or peanut butter chips!)

DIRECTIONS:
Preheat oven to 350 degrees. Line 2 (12-cup) muffin pans with foil cupcake liners, or spray muffin tin with non-stick cooking spray. Set aside.
In a blender, (or food processor), mix all of the ingredients together, except for the chocolate chips. Blend until oats are ground and mixture is smooth.
Place mixture in a bowl and gently stir in 1/2 of the chocolate chips (set the rest aside). Scoop mixture into prepared muffin pans.
Place muffins tins in the oven for 10 minutes.  After 10 minutes, remove muffins from the oven (but don’t shut oven off), and distribute the other half of the chocolate chips on top of each muffin.
Place  the muffins back into the oven and bake for an additional 2-5 minutes, or until a toothpick comes out clean. *Note, you could skip this step by putting all of the chips in the batter, and baking the muffins for 12-15 min straight, but this method gives the muffins the traditional ‘VitaTop Muffin’ look with the chocolate chips on top!Cool muffins before removing from pan. 

Servings: 12 Big Muffins or 24 Smaller Muffins
Calories: 116 Calories Per Muffin or 58 Calories Per Muffin



Tasty Thursday: Quinoa Adventures

If you've ever been to the Protein Bar in Chicago, then maybe you've had their quinoa chili bowls.  I'm obsessed with them, they're delicious and good for you!  So when I saw this veggie quinoa chile recipe I knew I had to try it.  It's hearty, healthy, and so pretty to look at, enjoy!

INGREDIENTS:
1/2 cup quinoa, rinsed
1 cup water
1 tablespoon olive oil
1 small onion, chopped
3 cloves garlic, minced
1 jalapeno pepper, diced
1 large carrot, peeled and chopped
2 celery stalks, chopped
1 green bell pepper, chopped
1 red bell pepper, chopped
1 medium zucchini, chopped
2 (15 ounce) cans black beans, drained and rinsed
1 (15 ounce) can red kidney beans, drained and rinsed
3 (15 ounce) cans diced tomatoes
1 (15 ounce) can tomato sauce
2-3 tablespoons chili powder, depending on your taste (we used 3)
1 tablespoon ground cumin
Salt and black pepper, to taste
Optional toppings: green onions, avocado slices, cheese, sour cream, Greek yogurt, chips, crackers, etc.

DIRECTIONS:
1. In a medium sauce pan, combine the quinoa and water. Cook over medium heat until water is absorbed, about 15 minutes. Set aside.
2. In a large pot, heat the olive oil over high heat. Add the onion and cook until tender, about 5 minutes. Stir in garlic, jalapeño, carrot, celery, peppers, and zucchini. Cook until vegetables are tender, about 10 minutes.
3. Add the black beans, kidney beans, tomatoes, and tomato sauce. Stir in the cooked quinoa. Season with chili powder, cumin, salt, and black pepper. Simmer chili on low for about 30 minutes. Serve warm.
Note-garnish the chili with green onions, avocado slices, cheese, sour cream/Greek yogurt, chips, crackers, if desired. This chili freezes well.