Tag Archives: Eating

Healthfully Intoxicated Coconut Macaroons

Hello! Right now I am taking a break from studying for my two finals tomorrow. I couldn’t decide what I wanted for breakfast this morning so I just kind of combined everything into a bowl. Part of me wanted oatmeal and part of me wanted eggs and thus a pseudo quiche-in-a-bowl was born. The oat bran is more cooked more than usual so it isn’t as liquidy and thus forms a crust. Then. you add your sunny side up eggs and a chopped avocado and voila!

Easy Quiche-in-a-Bowl

perfect bite: oatbran and yolk, egg, and salted avocado

Recipe: Serves 1

1/3 cup oat bran

a bit less than 1/3 cup water

1/4 cup milk

1/2 cup egg whites

1 egg

1/2 avocado

sea salt

Directions – Cook the egg whites on the stove and add in a whole egg. Stir fry the egg whites around the yolk so that they get completely cooked but the egg yolk remains uncooked.

Combine the oat bran, water, and milk in a bowl. Microwave for 1 minute and 10 seconds. Scrape the egg whites onto the oat bran. Drizzle on the egg yolk. Top with avocado and fresh ground salt!

I also made my own version of  Leanne’s Banana Drunk Macaroons. Only I actually got them a little drunk…

Drunken But Sugar Free Coconut Macaroons

These. Are. So. Good.

The perfect little snack at 50 calories a piece and lots of fiber and healthy fats and little carbs!

Recipe: Makes ~9 macaroons

1/2 banana

3-4 drops stevia

1/2 tsp vanilla

tsp coconut Bacardi rum

1 tbsp coconut butter, melted

2 tbsp egg whites

1/2 cup shredded coconut (reduced fat)

2 tbsp full fat shredded coconut

Directions – Preheat the oven to 325. Combine all of the ingredients in a bowl. Spoon batter onto baking sheet. (I did some in balls, some in cookies, and some super flat to make them more crispy!) Bake for 18-22 minutes (check the bottoms).

MAKE THEM!

Benefits:

Coconut * coconut gets a bad rap because of its saturated fat content, but its fatty acids are mainly medium-chain triglycerides, not long-chain. The long-chain triglycerides are bad for our cholesterol levels, but coconut has been shown to improve cholesterol levels. Animal studies suggest that medium-chain triglycerides can increase metabolism.

Eggs * the yolk is where all the nutrients are! It contains tryptophan, selenium, iodine, B vitamins, and phosphorous, many of which are necessary for optimal metabolism. The egg white has 6 grams of complete protein!

Avocado * contains vitamins A, B, C, and E. Also contain phosphorous, magnesium, potassium, folic acid, zinc, and iron. Their greatest asset is their monounsaturated fat content, which is linked to lower cholesterol levels, reduced risk of heart disease, weight loss, and even alleviating depression.

 

Masala spiced lentil and sweet potato hash browns – BAM!

I am so glad today is Friday. I need this weekend to study and catch up on my life. It seems to be flying by lately… I added a furry new addition to our house on Wednesday and she is quite the time suck! But I am saving that for a future post ;)!

I had been craving sweet potatoes and hash browns and had a bag of lentils I really wanted to make something with, and thus

Masala Spiced Lentil and Sweet Potato Hash Browns


was born. And oh my god they are amazing. They are crispy but not grossly deep fried. They have an amazing masala spice flavor that is perfectly complimented with garlic and sweet coconut oil. You can have them for dinner with sauteed veggies or breakfast with eggs! Or lunch with turkey bacon? I don’t know. Thats what I did.

Recipe: Makes 10 hash browns

1 sweet potato (2 cups grated)

green lentils (1 cup lightly cooked)

masala spice

onion

carrot

2 whole eggs

2 tbsp whole wheat white flour

1 garlic clove, finely chopped

2 1/2 tbsp coconut oil

salt

Directions -

1. Soak your lentils in warm water with a few drops of lemon for an hour. Drain.

2. Put about an inch and a half of water into a pan. Add a couple baby carrots, some chopped onion, and masala spice to flavor the water. Bring it to a boil. Add your lentils. You can use 1/2 cup or more if you want leftovers. Do not cook until they are super soft. Cook them until they are just under cooked to how you would like to eat them. Mine were just slightly chewy after about 5 minutes. You don’t want them to be too watery for the hash browns. Drain them well. Remove the onion and carrot pieces.

2. Grate your sweet potato using the larger hole setting on your standard grater. (The holes should be about the size of a standard pencil eraser rather than a small peppercorn.) Now you need to remove the moisture. Take a hand towel (that you can bleach later) and lay it flat on a table. Spread the grated potato evenly over the upper half (longways). Hot dog style, fold the other half over. Press hard to absorb moisture. Then roll it up and squeeze more. Then, scrape your potato shavings onto a large napkin.

3. In a large bowl, mix together the 2 cups of grated sweet potatoes, 1 cup of drained lentils, 2 whole eggs, 2 tbsp whole wheat white flour, and lots of masala spice.

4. Heat 1 tbsp of coconut oil in a large pan at medium heat. Add a portion of your chopped garlic. Once the garlic is light brown, turn the heat down a little and add your potato mixture to the pan. I made 4 hash browns in the pan and did 2 rounds of 4 and 1 round of 2. Use a spatula to firmly press the hash browns down into little pancakes.

5. Once they are browned to your liking on one side, flip. Continuously press them down with a spatula, as this will help them stick together. Salt them.

6. Once they are browned on both sides, transfer the hash browns to a cooling rack. Enjoy!

Amazing. My entire house has been raving about them.

Benefits:

Garlic * packed with antioxidants that fight aging, cancer, and heart disease! Garlic can lower blood pressure and cholesterol levels and eliminate free radicals (which cause cellular damage). It is also used to treat asthma and yeast infections.

Sweet potato * high in fiber, vitamin A, vitamin C, copper, and B6! The antioxidants in sweet potatoes work to eliminate free radicals (which damage the body) and are anti-inflammatory, so they can help alleviate symptoms of many conditions.

Coconut oil* coconut gets a bad rap because of its saturated fat content, but its fatty acids are mainly medium-chain triglycerides, not long-chain. The long-chain triglycerides are bad for our cholesterol levels, but coconut has been shown to improve cholesterol levels. Animal studies suggest that medium-chain triglycerides can increase metabolism.

Eggs * the yolk is where all the nutrients are! It contains tryptophan, selenium, iodine, B vitamins, and phosphorous, many of which are necessary for optimal metabolism. The egg white has 6 grams of complete protein!


Botox, MSG, Salmonella – OH MY!

Happy Monday everyone! I’m sorry I haven’t been blogging much lately – life has been hectic with midterms and whatnot. Meals have been pretty repetitive and and rather visually unappealing (but still tasty!). If you are interested in my breakfast recipe for savory pumpkin-tahini oatmeal, let me know… And this weekend I went to Fresno to see all my housemates homes, so I didn’t cook at all! It was fun though; I got to meet all of their families and friends from back home.  I also attended a Japanese post-funeral gathering with lots of food and ate many things without knowing what they were. Twas interesting.

This week though, I plan on posting delicious recipes! At the moment, I am studying for my Food Chem midterm that is in two hours and I want to share some of the highlights of what I have learned in the last month. I’m actually just looking for an alternative way to study and am going to abuse y’all…. Continue reading

Inspired #1: Sunflower butter cookies & crustless pumpkin pie!

This is the first post of a sporadic series of my creations inspired by other bloggers. I have been following Lori for almost a year now; she was one of my firsts! ;) As soon as I saw her sunflower butter cookies and crustless pumpkin pie, I bookmarked them under “Must. Make.”

A light, feel good dessert.

To a whole other level of delicious.

Lori’s Crustless Pumpkin Pie (with my alterations)

Recipe: Serves 2

2 cups 1 cup canned pumpkin

3 1 egg

3 tbsp date syrup 3 tbsp maple syrup (you can use Joseph’s sugar free maple syrup!)

1 tsp vanilla extract

cinnamon

10 drops stevia pumpkin pie spice

1/4 tsp himalayan sea salt 1/4 tsp baking powder

Directions – Mix all ingredients together and pour into a greased mini loaf dish. Drizzle some extra syrup on top for a pretty effect. Bake at 365 for 35-45 minutes.

No justice.

The cookies are high fiber, low carb, and healthy fat packed! In addition to delicious, of course. I love the texture; chewy and soft with a crisp outer ring. They need to be eaten warm for maximal mmmmmm factor.

I changed up the recipe quite a bit, but the original can be found here.

Sunflower Butter Cookies

Recipe: Makes 5-6 cookies

¼ cup whole wheat white flour

¼ cup ground flax

2 tsp vanilla

¼ cup maple syrup

2 tbsp sunflower butter

Directions – Mix all of the ingredients together. Bake on a cookie sheet at 350 for 10 minutes.

Make these cookies. You wont regret it.

Benefits:

Sunflower butter * extremely high in vitamin E, B1, manganese, magnesium, copper, tryptophan (relaxing!), and selenium. It is mainly composed of the polyunsaturated fats, which are good for raising HDL and lowering LDL levels! Also contain phytosterols which help lower cholesterol.

Flax * contains lots of fiber and more omega 3′s (the healthy fats) than anygrain! Omega 3′s (specifically alpha linolenic acid) which can reduce inflammation and are used to prevent blood clots, lower cholesterol, and increase cell plasticity (which can help diabetics). Also high in B vitamins and magnesium.

Pumpkin * An impressive source of vitamins A and C and iron, manganese, and riboflavin! Also is high in fiber.

Whole wheat flour * The outer bran layer in whole grains is where the fiber, vitamins, and minerals are, which is why you should ditch the white.

Grilled chicken & caramelized onion sandwich with basil mayo and avocado.

One of the most satisfying lunches I’ve had lately.

Not that it kept me from my vanilla bean gelato…

I always prefer to eat my sandwiches open faced… more goodies!

The title says it all, but I’ll post the “recipe” for Mat’s sake.

(Get it…format’s sake… hahahahaha)

Grilled Chicken, Caramelized Onion & Avocado Sandwich

Recipe: Serves 1

2 slices whole wheat bread

1/4 sweet onion

1/3 avocado

4oz grilled chicken

1 tbsp mayo

1 tsp basil

pinch salt

Directions – Grill the chicken on a grill or stovetop. Add a bit of butter to a pan on the stove and cook the onions on medium low heat until caramelized. Toast the bread. Mix the mayo and basil together and spread on the bread. Layer the chicken, onions, and avocado. Sprinkle with salt. Enjoy!

Beans for breakfast!

This morning’s breakfast was superb and completely inspired by Jessica.

My eyes glazed over when I saw her recipe for White Bean Breakfast Hash.

Of course, I had to make it.

And, of course, I had to change it up a bit.

A remix, if you will..

Veggies in the morning never seemed so right.


White Bean & Leak Breakfast Hash

Recipe: Serves 1 (maybee a bit of leftover veg)

2 slices turkey bacon

1/2 cup cooked cannellini beans

1 leek

1/4 white onion

1/2 tbsp butter

1 garlic clove

1/2 cup mushrooms

Directions –

1. Chop the onions, leek, mushrooms and garlic.

2. Cook your turkey bacon on the stove on medium high heat.

3. Once the grease begins to seep out (there isn’t that much – it is turkey bacon after all), add the butter and push the bacon to the side.

4. Add the onions, garlic, mushrooms, and leek. Cover and let cook, occasionally stirring. At some point, remove the turkey bacon, chop it up, and replace it.

5. Once the veggies are almost soft enough, add the beans and a sprinkle of sea salt.

6. Serve hot and enjoy!

Benefits:

Turkey bacon * much higher in protein than regular bacon. Look for 6 grams of protein per slice! A great source of B vitamins.

Leeks * are a good source of folate, manganese, and vitamin C! They also contain the antioxidant kaempferol which help protects blood vessels.

White beans * extremely high in fiber and a good source of protein. They are also high in iron and molybdenum, which aids the body in making detoxifying enzymes.

Mushrooms * a great source of niacin, potassium, and selenium!

Greek Bliss in a Bowl

I have been wanting to make  several things for months now, and it all came together into one meal last night. Primarily, I have been wanting to make my own tzaziki sauce.  I always see it at grocery stores, but refuse to pay 3$ for a little container when I know it is ridiculously easy to make. I have also been loving on feta and have been thinking about incorporating it into a tzaziki-like sauce. The final thing I have been wanting to make is a balsamic reduction. Ever since I saw it on How Sweet It Is, I have been thinking of all ways I can use it. Be on the lookout here for a sweet potato-goat cheese-balsamic reduction creation in the near future!

With these cravings in mind, I created a..

Greek Salad with Tzaziki Sauce & Balsamic Reduction

A vegetable and bulgur salad tossed with a creamy tzaziki sauce and topped with feta, walnuts, and a balsamic reduction.

I wish it looked as pretty as it tastes.

Recipe: Serves 2

First, start with the veggies and bulgur.

The Greek Salad

1 cup cooked bulgur

1/3 cup onion, diced

1 red bell pepper

1/2 cucumber

1/2 cup mushrooms

1/2 tomato, chopped

Topped with: chopped walnuts, feta cheese, smoked salmon (optional)

Directions – Refrigerate the bulgur until it is chilled. Toss with the chopped vegetables.

The Tzaziki Sauce

3/4 cup Greek yogurt

1 tbsp organic sour cream

1/2 tbsp EVOO

2 garlic cloves, minced

1 tbsp onion, minced

1/2 tsp dill

salt, to taste

dash pepper (preferably white)

Optional: feta cheese (I decided to put the feta on top of the salad, but I think blending it into the sauce would be awesome. A feta tzaziki dressing…)

Directions – Mix all of the ingredients together. Mash the onions and garlic into the dip with a spoon or fork. Or, if you have extra time, let the onions, garlic and dill marinate in the olive oil first for an hour or so and then mix it all together.

The Balsamic Reduction

1 1/2 cups balsamic vinegar   (or more, I like to make a lot and have extra. However much you use, it will make one half as much reduction)

optional: spoonful of brown sugar (I didn’t add any, its up to your sweet preference)

Directions – Place a small pot on the stove. Add the vinegar and turn the heat up to high. Constantly whisk. Bring to a boil and let the water burn off until it has been reduced to half the amount of liquid. Remove from heat and continue to whisk until it has cooled a bit. It will be syrupy.

This meal rocked and was not difficult in the least to make.

Benefits:

Dill * aids in digestion, is a relaxant, can help ease insomnia, and contains the antioxidants monoterpenes, which protect against cancer!

Greek yogurt * All the same benefits as yogurt, like calcium, but with more protein and less sugar!

Onions * contain anti-aging antioxidants phenolics and flavonoids. A study by Dr. Liu showed that pungent and Western yellow onions protected the most against colon cancer, while pungent yellow, Western yellow, and shallots protected the most against liver cancer.

Garlic * packed with antioxidants that fight aging, cancer, and heart disease! Garlic can lower blood pressure and cholesterol levels and eliminate free radicals (which cause cellular damage). It is also used to treat asthma and yeast infections.

Bulgur * a whole grain fiber super star.  Also contains B vitamins, iron, phosphorous, manganese.

Balsamic vinegar * has anti-bacterial and anti-viral properties, contains the antioxidants polyphenols, aids in digestion, can aid in appetite suppression, and can help control insulin sensitivity

The best chili you will ever eat.

Y’all.

I made chili. It is superb.

It can be made vegetarian. And vegan.

It has a spicy kick, with a hint of sweet.

It comes down to less than a dollar a serving.

The whole pot has 120 grams of protein and 100 grams of fiber.

There are a couple secret ingredients, but I guess the cat’s outta the bag.

Chili is impossible to make appear pretty.

Damn Good Texas Chili

Recipe: Makes 6-8 servings

1 1/2 tbsp butter

1 1/2 sweet onion

1 habanero pepper

1/4 – 1/2 serrano pepper, DESEEDED (depends on how hot you like it)

3 – 6 oz grass fed beef (I used 3, you can use more or none)

2 cups dried kidney beans (soak in warm water with a squeeze of lemon first for at least 12 hours)

15 oz can organic crushed tomatoes

2 tbsp maple syrup

2 tsp cocoa powder (I used 1 1/2 but I think more would rock)

1/4 – 1/2 tsp chipotle chili (the chipotle flavor is strong if you use 1/2)

1/2 tsp garlic salt

1/2 tsp chili powder

1/4 tsp coriander

1/4 tsp allspice

1/4 tsp basil

1/4 tsp cumin

1/4 tsp cinnamon

pinch oregano

pinch cayenne pepper

pinch thyme

Directions –

1. Soak the beans overnight in warm water with a pinch of lemon, covered. You could use canned beans if you need to; I think the conversion would be 4 cups.

2. Finely chop the onions and peppers.

3. Melt the butter into a pan and saute the sweet onions until lightly browned and the peppers. Add the beef towards the end of this process.

4. Meanwhile, pour the soaked beans into a large pot. Add enough water to completely cover the beans , cover, and bring to a boil. Let boil for a minute or two and then reduce the heat to a simmer and let cook for about an hour to an hour and a half. Once they are fairly soft during this time frame, remove the lid and let the water burn off until the beans start to get a bit dry. Add the canned tomatoes and let it continue to cook. A bit later, add all of the spices, onions, peppers, beef, everything. Let cook until the consistency is thick, the beans are soft to your liking, and the flavors have all melded together.

5. Top with sour cream, cheese, avocado, anything!

Benefits:

Kidney beans * are packed with fiber and protein! They also have high amounts of molybdenum (a detoxifier), folate, tryptophan (aids in feeling happy!), manganese, iron, copper, and B1!

Habanero peppers * linked to prevention of certain cancers due to their antioxidants. They are also said to aid in digestion, cause a release of endorphins, increase fat burning, improve circulation, decrease congestion, and reduce blood pressure.

Tomatoes * also contain a LOT of vitamin A and C. Vitamin A is a potent antioxidant that has been shown in studies to reduce the effects of smoking. This does not mean it is okay to smoke, but if you do, it is a VERY good idea to make sure are getting lots of vitamin A daily. Tomatoes are also rich in lycopene, which has been proven to halt the growth of cancer cells!

Broiled goat cheese and honeyed banana crostini

This was just a little post workout snacky!

Obviously, these aren’t technically crostinis, but using a whole grain english muffin is quick and just as tasty!

As delicious as it is simple.

Broiled Goat Cheese and Honeyed Banana Crostini

1 whole grain english muffin

1-2 oz goat cheese

half banana, thinly sliced

drizzle honey

sea salt

Toast the english muffin. Top with goat cheese and banana slices. Broil for a few minutes. Drizzle with honey and a dash of salt.

Feta cheese, please!

I was so excited to go grocery shopping today at Whole Foods (a 35 minute drive..wahhh) and Trader  Joes, so that I could cook my own meal for the first time in weeks!

Beef with Bulgur & Feta and Sauteed Rainbow Chard

Recipe: Serves 1

For the chard –

4 stalks rainbow chard, rinsed

1/4 of a sweet onion, chopped

1-2 garlic cloves, minced

1/2 tbsp butter

shake garlic salt

shake salt

2 tbsp half and half (optional)

For the bulgur –

4 ounces grass fed ground beef

1/2 cup cooked bulgur

1/2 tbsp butter

3-4 tbsp feta

salt

Directions:

1. Place one large and one small non stick pan on the stove. Melt 1/2 tbsp butter into each.

2. In the small pan, add the beef on one side and the cooked bulgur on the other. Let the bulgur soak up the butter while the beef browns. Flip and let the beef cook all the way through. Using your spatula, chop up the beef and mix with the bulgur.

3. In the large pan, add your chopped onions and garlic and cook on medium-high heat until the onions are light brown.

4. Tear the leaves from the chard and throw into the large pan with the onions and garlic. Chop up some of the stalks and add. Stir.

5. Add the feta to the beef and bulgur. Stir and remove from heat.

6. Reduce the bulgur pan’s heat to low. Add 2 tbsp half and half and stir.

This dinner was seriously good. The chard, which is usually a bit bitter, was creamy and full of flavor. The beef and bulgur went extremely well with the feta, which was perfectly melty and delicious. Melted feta > firm feta.

One of my housemates, Chelsea, came home with tons of fresh produce from her grandfather’s farm! She asked me to make something with her overripe persimmons, so I happily did.

Tangerines, persimmons, grapefruits, and oranges, oh my!

I am not sure which blogger coined the term mookie, but I think it may have been Kelsey. I really like mookies. Cookies are often so dense that they just go too fast! Mookies are more airy than a cookie but more flavorful and dense than a muffin. If you change up the ratios, you could make these into muffins, cookies, or a loaf. It’s up to you!

(Gluten Free) Spicy Ginger Persimmon Mookies

Very tasty and different, in a good way!

Recipe: Makes 12 mookies

Dry ingredients –

2 cups teff flour

1/4 cup sugar

1-2 tsp baking powder (depending on how fluffy you want)

1 tsp baking soda

several shakes cinnamon

1/2 tsp mustard powder

dash allspice

dash nutmeg

dash cloves

1/2 tsp ginger

Wet ingredients –

pulp of three super ripe persimmons (the large kind, meant for baking)

2 tsp vanilla extract

1/2 tbsp coconut oil

1 egg

15 drops stevia

1/3-1/2 cup milk (depends on how much the persimmons yield)

1 tbsp pickled ginger, chopped

Directions:

1. Combine all the dry ingredients in one bowl and all the wet in another. Stir individually.

2. Pour the wet over the dry and stir with a spatula.

3. Divide the batter into 12 cookies on 2 greased baking sheets.

4. Bake at 375 for an unknown amount of time. Until they pass the toothpick test sounds good.

The ginger goes really well with the persimmons. I loved that the mookies were a bit sweet and spicy and also have that unique flavor that only teff can provide.

Benefits:

Rainbow chard * one of the most nutrient dense foods that exists! It contains at least 13 different antioxidants, one of which is syringic acid. Syringic acid helps keep blood sugar low by inhibiting alpha glucosidase which decreases the break down of carbs to simple sugars and thus regulates blood sugar. 1 cup of chard contains 716% of your daily needed vitamin K, 109% vitamin A, 52% vitamin C, and lots of magnesium, potassium, fiber, iron, vitamin E, copper, calcium, and more!

Bulgur * a whole grain fiber super star <3.  Also contains B vitamins, iron, phosphorous, manganese.

Teff  * is a unique Ethiopian grain usually used to make injera. It has moreprotein, calcium, iron, potassium, phosphorous, magnesium, and thiamin than wheat. Even better – the iron is easily absorbed by our bodies (unlike many other iron sources).

Ginger * contains gingerol which relaxes blood vessels and thus improves circulation. It also aids in digestion and can soothe the stomach. Contains TONS of compounds that fight cancer!