Tag Archives: Homemade

The best way to get your professor’s attention..

If you ever want to get someone’s attention – and I mean anyone – munch on kale chips in front of them.

I was at my Biochem professor’s office hours with about 20 other students itching to get some tidbits about the midterm and was having zero luck getting his attention to ask a question.

So, I pulled out a snack.

It was green and flaky. It looked like seaweed. It was delicious.

It was kale chips.

In the midst of talking, he abruptly stopped, mouth hanging open, and asked, What are you eating? I responded with a meek …Kale chips…Wanna try one? And he did! After saying you couldn’t pay me to eat that, he popped one in his mouth and liked it. Keep in mind that this is man who wears cowboy boots and jeans to lecture and only eats animal fat and protein and seems to imbibe on a daily basis.

He continued to eat my chips for the rest of office hours.

This shiz costs you 7$ for a tiny bag at Whole Foods and 9$ at Daily Juice in Austin! My recipe only costs 2.50$. Score!

Homemade Zesty Kale Chips

Recipe: Makes 1-2 servings

1 bunch kale, destemmed

1/4 cup cashews

1 small red bell pepper

1 tbsp lemon juice

1 tbsp yellow curry paste or powder

1 clove garlic

1/2 tbsp nutritional yeast

2 tbsp chopped sweet onion

1/2 tsp cumin

sea salt

Directions - Combine everything except the kale in a blender. Blend until smooth. Rub the mixture onto the kale stalks. Lay the stalks single file on a baking sheet.

If you want them to be more raw (but I am pretty sure they wont count as raw still) you can bake them for a 3-4 hours until crispy at your lowest oven setting. You can go up in temperature (until about 350) and the baking time will decrease. Simply remove from the oven when they are crisp.

 

Also, just another quick little dinner idea for you!

Wasabi crusted chicken with brown rice, vegetables, and peanut sauce

Bad lighting :( delicious though :)

Recipe: Serves 1

4 oz chicken

1 tbsp wasabi powder

1 egg white

precut zucchini & carrots

1/2 cup brown rice, prepared

1 tbsp peanut flour

1 tsp teriyaki sauce

2-3 tbsp peanut sauce

2-3 tbsp peanuts

Directions –

1. Dip your chicken breast in 1 egg white. Then, cover in wasabi powder. Cook on the stove until white all the way through.

2. Steam your veggies. I simply put them in a bowl, covered, and microwave for 90 seconds with 1/2 tbsp water. Drain (but drink the liquid)!

3. To prepare your sauce, take 2-3 tbsp of a store bought peanut sauce (I used Trader Joes, but you could also just use some type of milk/almond milk and increase the peanut flour) and mix with the peanut flour and teriyaki sauce.

4. Toss the rice and veggies in the sauce. Top with wasabi crusted chicken. Sprinkle on a bit more wasabi and the peanuts. Enjoy!

Benefits:

Kale * Extremely high levels of vitamins K, A, and C! Also has manganese, calcium, fiber, and antioxidants.

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.

Peanuts * a great source of manganese, Vitamin E, tryptophan (calming!), niacin, folate, and copper! Peanuts also contain lots of healthy monounsaturated fats and antioxidants! They have been linked to a reduced risk of cardiovascular disease and have been shown to significantly lower your chances of getting colorectal cancer.

Homemade Protein Bars (that actually taste good)!

I am so excited to share this recipe with all of you! It all started a few days ago when my house mate and I were at Savemart. Chelsea asked me which bar she should buy for breakfast and I told her that I avoid basically all bars in general (except Kind almond macadamia and Perfect Foods bars). I think they tend to be full of mediocre and/or synthetic ingredients and are usually high carbohydrate and low protein. Disheartened, she ended up not buying any. When we got back to the house, I offered to try and make her a bar that was both high protein and not super high calorie so that she could munch on other things throughout the morning. After two trials, I am proud to present my recipe for homemade protein bars!

Each bar has 215 calories, 12 grams of fat (10 of them unsaturated!), 14 grams of carbohydrates, 4 grams of fiber, and 17 grams of protein.

Homemade Vanilla Protein Bars

Recipe: Makes 10 bars

10 tbsp almond butter (or your favorite nut butter)

2 tsp vanilla extract

5 egg whites

5 scoops vanilla whey protein powder (or your favorite flavor, don’t use isolate)

1 cup oats

1/2 cup oat bran

1/2 cup dried, shredded coconut (I used reduced fat for this recipe to increase the fiber)

1/4 cup vanilla almond milk

1 1/2 tbsp pumpkin (optional, I think)

shake cinnamon

stevia to taste

Directions – Preheat the oven to 250. Mix the peanut butter, vanilla extract, and egg whites in a large bowl until smooth and homogenous. Add in the protein powder and stir until well combined. Add the oats, oat bran, shredded coconut, pumpkin, cinnamon, and milk. Stir until well combined. Taste it and if it isn’t sweet enough for you, add a bit of stevia. I didn’t need to because the protein powder was sweetened enough. Pour into 2 greased pie tins (or you can use something square if you want them to be rectangular) and bake until the edges have separated from the tin.

To be honest, I should have paid more attention to how long I baked them for. Between 10 and 15 minutes? They will be soft throughout and a bit gooey in the very center. You don’t want to overcook them because they will be dry and not taste nearly as good, so watch and check them!

Remove from the oven and let cool (you can put them in the fridge to speed process). Cut into 10 bars/slices.

So yummy!

These bars remind me of some of my favorite blogging friends who I know kick ass in the weight room. Ahem Lori, Lindsay, Ms Wood, April, Mimi, and Melisa.

Benefits:

Rolled oats * A prime source of fiber. Also contain potassium, phosphorous, pantothenic acid, and magnesium.

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.

Cinnamon * In one study, after taking 1/4 – 1 tsp cinnamon daily for 40 days, all participants benefitted from a reduction of fasting blood sugar levels, blood triglycerides, and LDL (bad) cholesterol! It is very high in antioxidants and can help stabilize blood sugar levels, which will help prevent an insulin spike, and thus the storage of fat.

Almond butter * A great source of monounsaturated fats! These are the fats that raise HDL (good cholesterol) levels and lower LDL (bad cholesterol) levels!

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!

Homemade Turkey Burgers

You may have noticed that I have salt in basically every recipe. I personally believe that if you have an overall healthy diet consisting of very little processed food and mainly home-cooked meals, then you do not need to worry very much about salt intake. This is especially true the more active you are, and assuming you have healthy blood pressure levels. But if you do struggle with blood pressure, then salt intake is something that should be monitored.

I have loved and craved salt for a few years now and I think it is mainly because of sports and working out. Last year, when I was on the triathlon team, we worked out for 2-4 hours a day. I probably sweated out thousands of milligrams of sodium, so adding salt to my diet was definitely a GOOD thing. This year, with all the studying, I have struggled to even fit in a few (shorter) workouts per week… but I still shake salt on all things edible.

This is probably too much information, but sometimes when I salt my food I tend to overshoot it and there ends up being a sprinkling on the counter or table. This has happened with enough frequency this year for my room mates to call that layer my “dandruff.” Gross. Im sorry.

So feel free to nix the salt any time you like (obvs), but I do think that often it really brings out the flavors in the dish! Fresh ground Celtic sea salt is my favorite! And it happens to have a lower sodium content than the iodized kind (you know, the one with the little girl on the cylinder).

Note: my dear mama just informed me that there are a LOT of Americans suffering from hypothyroidism due to iodine deficiency. So if you have symptoms of hypothyroid (tired, lethargic…), than you should definitely use idiozed salt.

Recipe: Serves 1

Chop up one little mushroom (optional) to make about 1 tbsp worth. Dice 1 tbsp worth of yellow onion.

In a bowl, use your hands to knead 3 ounces of white ground turkey with almost 1 tsp cumin, a pinch of garlic salt, a tiny bit of cayenne pepper, and the onion and mushroom. Try to knead and mix as little as necessary, as this makes the burger more dense. Form into a patty.

Spray a pan with canola oil and cook the patty for a couple minutes on each side, until it is thoroughly white.

Mash half of an avocado and sprinkle in some salt. Spread over a toasted whole wheat bun. Add your turkey patty, a slice of tomato, some grilled onions and voila!

Benefits:

Turkey * the best source of tryptophan to my knowledge. Tryptophan is an amino acid that has calming effects and can help you sleep.

Avocado * MUFAS!