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The 7 Step Homemade Granola That Is Actually Good For You

The other day I got a text message from one of my favorite people on earth, Aleen, asking me if

I had a good recipe for homemade granola. She was tired of eating the same store packaged

granola and wanted to use only ingredients she already had in her pantry. The thing about

Aleen is that she is super efficient and practical, so I knew I couldn’t send her a complicated

granola recipe because she would never make it.

The good thing about homemade granola is that you can control what you add to this delicious

mix, not only the quantities but also the quality of the ingredients. It is only as good as YOU

decide to make it. Every time I try buying granola in the store, I just give up because of the

amount of preservatives and sulfites they add to the dry fruit to increase the shelf life. Not to

mention that sometimes they add high fructose corn syrup as a sweetener and that is just

something that I would rather not put in my body.

Ingredients for easy and healthy homemade granola

Ingredients for easy and healthy homemade granola

So after doing a little research, I noticed that all the recipes online were incredibly complicated

and not healthy enough for me to recommend to my friend. So I decided to make my own

recipe with all the things I had in my pantry. If you don’t have some of the items, it’s okay to

just omit and use whatever else you may have. I guarantee you it will still be delicious!

Combine all dry ingredients

Combine all dry ingredients

Add wet ingredients.

Add wet ingredients.

Mix thoroughly.

Mix thoroughly.

EASY + HEALTHY HOMEMADE GRANOLA RECIPE

Toasted Granola. Let it cool down before storing.

Toasted Granola. Let it cool down before storing.

Serving Size ¼ cup

Approx Servings: 30

Ingredients:

4 cups of whole rolled oats or old fashion oats (raw)

½ cup of sliced almonds

½ cup of chopped cashews

½ cup of chopped walnuts

½ cup of chopped dates (or any dry fruit you have on hand)

½ cup of sunflower seeds

½ cup of pepitas

½ cup of coconut flakes

1 Tbs of sesame seeds

1 Tbs of Bee pollen (skip if you don’t have, I just like to add it for a little immune system boost)

½ tsp of salt

4 Tbs of organic agave

1 tsp of organic raw honey

4 Tbs of organic coconut oil

½ tsp of organic vanilla essence

Additional: Baking cookie sheets (2), Mixing bowl

Instructions:

1. Preheat the oven at 300F while you start working on your granola.

Store in mason jars.

Store in mason jars.

2. Combine all of the dry ingredients into a mixing bowl and mix thoroughly.

3. Add to the mixture the wet ingredients: agave, honey, coconut oil and vanilla essence.

4. Now things start to get a little dirty: using your hands, combine everything by massaging

the granola to make sure that all the ingredients are thoroughly mixed. You want to

make sure that your coconut oil melts completely (don’t worry - your hands will do the

job) so it coats most of your mixture.

5. Spread your granola mixture into a thin layer on a baking sheet. For the amount of

granola in this recipe you will need two baking sheets. If you only have one, you can

bake it in batches. Just make sure you spread it in a thin layer so every single piece gets

a little toasted.

6. Keep in the oven for approximately 12 minutes.

7. After you remove from oven, let it cool down. Then store it in your favorite airtight container. 

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Thai Zucchini Noodle Salad

Zucchini Noodle Thai Salad Healthy Recipe

There is just something so refreshing and delicious about a Thai salad. The problem with Thai salads is usually the amount of sugar and sodium that they add to their vinaigrette. This recipe is sure to satisfy that Thai craving without all the crazy sugar but with the added benefits! It also might be the easiest recipe in the entire world ( did I also say the most delicious?). So go buy your ingredients and try this today because I’m not going to lie to you, I pretty much nailed this recipe.

 

1. First, start by peeling and spiralizing your zucchini, mango, and carrots and put in a bowl. 

2. Chop grape tomatoes, red pepper, scallions and cilantro and add to the mix.

3. Plate your 2 oz of the spring mix and add the zucchini noodle salad mix to each plate. Top with mint leaves and crushed unsalted peanuts.

4. Add dressing and protein of your choice. And that’s it!! 

I usually like to add some kind of seafood to this salad just to keep it light, this time I topped it off with some baked tilapia.

For the tilapia - I seasoned the filets with pepper, paprika, cayenne, garlic powder, and Lemon Mrs.Dash blend. Wrap them in tin foil packets and bake at 350 for 20 min!

Zucchini Noodle Thai Salad with Tilapia Recipe

For the dressing: In a bowl, whisk together the rice wine vinegar, sugar free syrup, liquid aminos fish sauce, Siracha and lime juice.

Ingredients:

Organic Spring Mix 4 oz

1 Medium Zucchini ( aprox 289 gr)

½ Mango (aprox 90 gr)

8 Grape Tomatoes (aprox 3.2 oz)

½ Medium Carrot ( aprox 20 gr)

¼ red pepper

2 Scallions

Few Mint leaves

1 bunch Cilantro

1 oz Unsalted Peanuts  (aprox 40 pieces)

 

Thai Chilli Dressing

½ cup All Natural Rice Wine Vinegar

¼ cup Sugar Free Maple Syrup ( I used Cary’s)

1 tsp Liquid Aminos

1 tsp Fish Sauce

2 tsp  Chilli Sauce with Garlic

¼ Lime (juice)

 

Macros for Salad (without tilapia):

Servings: 2

Calories per serving: 189.5 F:7.85 gr C:25.6gr P:11gr

 

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Read Between The Lines: How To Read A Nutrition Label

Image provided by FDA

Image provided by FDA

We constantly hear about how we are supposed to make healthier choices in order to achieve our fitness goals.  But, in order to make more informed and better nutrition choices, we must learn how to read and understand the Nutrition Facts (food labels) in the products we consume.

 

1.    Start with the Serving Size

This should always be your starting place - the actual serving size and the number of servings per container. Once you understand how many serving sizes are in the package, ask yourself how many servings am I consuming; that way you can properly assess how many calories and other nutrients you are actually having. For instance, if the serving size of a cup of yogurt us ½ cup and you have 1 cup, you know that you should multiply all the values in the Nutrition Facts by 2, because you are actually doubling the serving size.

 

2.    Check calories:

Calories are a basic measurement of energy and our bodies run on this energy. Ingesting more calories that you burn daily will result in weight gain. So, what’s low, moderate and high-calorie food? It depends on your daily intake and goals, but generally speaking, 40 calories per serving is considered low100 calories per serving is moderate, and 400 calories per serving is considered high.

 

3.    Look Out for These:

Saturated fat, trans-fat, cholesterol & sodium are the nutrients you need to limit and keep an eye on

Saturated Fats:

What are They?

- Solid at room temperature

- Come from animal fat (dairy, beef, butter, lamb, pork).

- Sometimes found in plant oil (peanut butter, coconut oil)

- Plant oil saturated fats don’t contain cholesterol, making them okay to enjoy once-in-a-while

How Much Per Day is Acceptable?

- 12g

 

Trans Fats:

What are They?

- Artificial fats created by industries

- Cheaper, reused and manufactured

- They raise your “bad” cholesterol and increase your chance of heart disease

How Much Per Day is Acceptable?

- A max of 2g, but try to eliminate completely

 

Cholesterol

What is It?

- Important constitute of cell membranes

- Only present in animal products

- The body needs some cholesterol but too much can become a problem

How Much Per Day is Acceptable?  

- Less than 300mg

 

Sodium:

What is It?

- Very important to our bodies and water regulation

- Too much sodium causes us to bloat and retain liquid, which causes our heart and blood vessels to work harder

- Can lead to high blood pressure and could potentially lead to heart disease

How Much Per Day is Acceptable?

- Stay under 1,500mg

 

4.    Get Enough of These:  

Protein & dietary fiber are not produced on their own; therefore, you need to make sure you intake a good amount of these (number varies depending on your weight and goals)  

 Protein:

What is It?

- The building block of muscle

- Recommended to be taken in heavy doses if you are attempting to build muscle

- Chicken, eggs, Greek yogurt and many other products are high in protein

How Much Per Day?

- Intake should be 0.7g per lb of body; Example: a 120 lb woman should intake about 85g of protein per day 

 

Dietary Fiber:

What is It?

- Also known as roughage, it is the indigestible portion of food derived from plants

- Helps lower cholesterol

- Helps in your overall digestion process

How Much Per Day?

- Women need 25g per day and men need 38g per day

 

You Should Also Get Enough:

- Vitamin A, Vitamin C, Calcium and Iron

 

5.    Daily Values:

Talk to your fitness specialist to find out what values are recommended for you based on your physical activity and health goals. As a reference, all nutrition facts featured on a label include a suggestion for what daily values should be for someone on a 2,000 calorie diet.

 

6.    Keep in Mind Sugar & Ingredients

 Sugars:

Sugar is a little complicated because it is often not differentiated between natural (found in fruits & dairy) & added sugar. Avoiding added sugar is the best way to go, but it’s often not listed on the nutrition facts. So how do we determine them? Look at the ingredient list! Watch and avoid items listed as High Fructose Corn Syrup, Maltose, Dextrose, Fruit Concentrate, Sucrose, Honey etc. Try and keep your sugar intake to fewer than 30g per day.

 Ingredients:

The ingredients are always listed at the end of the product, and are REQUIRED to be listed in decreasing order of substance weight. That means the ingredient that has the most has to be written first.

Remember: look out for added sugars, or partially hydrogenated oils which are small amounts of Trans fats.           

Understanding and reading nutritional labels and can be an overwhelming process. Between the manufacturers marketing techniques and sometimes lack of regulations, it is becoming more difficult to make informed choices.  Hopefully this break up of a nutritional label can at least shed some light on what is being included in your food. There are also a lot of free resources that can help you track these numbers and help you better understand how this all fits into your healthy lifestyle. We recommend apps such as MyFitnessPal, or visiting the FDA website on nutritional info. You can also book an appointment with a certified health coach and personal trainer. They can help you determine personalized goals and approaches for your body type. 

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Our Favorite: NYC Best Healthy Restaurants

grilledbeetstablehealthyrestaurantnycbest

Valentine’s Day is a day to celebrate love, togetherness and health? Okay, maybe the last one isn’t for everyone – but it’s certainly for us! How about you ditch the chocolates this time, and head to one of our favorite New York City's restaurants for a delicious yet healthy meal? Here are 5 of the best spots in NYC for you to enjoy a healthy and romantic meal this Valentine’s Day.

1.The Little Beet Table

One of our favorite midtown restaurants, The Little Beet Table combines delicious, fresh ingredients with perfect seasoning. The casual atmosphere allows for the beautifully plated food to be the real star.

Our Picks: The Organic Almonds, Seared Tuna, and Baby Kale make for great starters. Grilled Shrimp Salad and Grilled Chicken Paillard are our recommended entrees and the Brussel Sprouts and Grilled Beats make for great sides.

Phone Number: (212) 466-3330. Located at: 333 Park Ave S, New York, NY

2. Little Park

Located in Tribeca, Andrew Carmellini (the brilliant chef that brought us The Dutch and Bar Primi) brings you the next best health conscious, yet delicious restaurant, Little Park.  All ingredients are seasonal and the portions are small, which gives you variety and allows you to share with your dinner partner.

Our Picks (The Valentine’s Day Tasting Menu is $95): The Avocado Tartare, Cauliflower Custard, Green Lasagna with Wild Mushrooms, Diver Scallops and Veal Cheeks are what we highly recommend.

Phone Number: (212) 220-4110. Located at: Smyth Hotel, 85 W Broadway, New York, NY

3. Dirt Candy

The aptly named Dirt Candy refers to the delicious “candy” that can come from the ground. The entire menu is vegetarian, but don’t let that scare you away. The intelligent and crafty ways chef-owner Amanda Cohen is preparing dishes will make you forget you’re feasting and getting full off of veggies.

Our Picks:The Tomato Cake with Smoked Feta is our absolute favorite, the Brussel Sprout Tacos (perfect sharing option), and the Fennel dish are all great treats and still within our healthy standards!

Phone Number: (212) 228-7732. Located at: 86 Allen St, New York, NY

4. Dimes

If you are searching for a trendy yet casual spot, Dimes is the perfect spot for you. Located in Chinatown, the California vibe is strong in this chic café. Dimes is well known for their super power foods and delicious, yet aesthetically pleasing bowls.

Our Picks: The small plate options are great for sharing and some of our favorites include: The Stuffed Dates, Cauliflower Gratin and Faro Risotto. For large plates, consider trying the Roasted Cod and Pulled Pork Bowl. 

Phone Number: (212) 925-1300. Located at: 49 Canal St, New York, NY

5. Almanac

If you are interested more in the wine-and-dine atmosphere, Almanac is for you. Owned by Chef Zamarra (the talented owner of Mas), enjoy a constantly shifting menu that is serving food based on what’s in season. They offer a 3, 5, and 8 course tasting menu.

Our Picks: Since the menu is literally changing all the time, we can’t make any concrete suggestions. We will say that every fish option is stellar.

Phone Number: (212) 255-1795. Located at: 28 7th Ave S, New York, NY

In case any of these options are all booked on Valentine’s Day, fear not. Here are some other options you should consider:

By chloeJack’s Wife FredaThe Butcher’s DaughterSpring Natural KitchenDesnuda, and Cafe Gitane 

Did we miss one of your personal favorites? Leave a comment below! We’d love to try it out.

*All images used on this blog post do not belong to us, and have been taken from each of the restaurants website or social media for the purpose of this article.

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Low Carb-Vanilla Protein Muffins

lowcarbhighproteinvanillamuffinsbreakfast.png

It is already Thursday and you’re feeling deprived. How many more salads do you have to eat this week? When can you eat sweets again? Why can’t muffins be as healthy as fruit? We’ve all been there. That’s why I have decided to venture into the baking world and come up with a recipe to satisfy my sweet tooth while staying true to a healthy diet (at least until Super Bowl Sunday!)

I have been practicing this recipe since last October and it’s been quite a journey.  My first batch of high protein, low carb muffins came out tasting like cardboard! I experimented with different flours (quinoa, almond, whole wheat), different sugars, Greek yogurt vs ricotta cheese – you name it. After 3 months of mixing and matching ingredients, I am proud to say I have achieved a healthy but still delicious low carb muffin.

They are extremely simple to make. Just mix all dry ingredients first, add all wet ingredients and mix. Make sure not to over mix because they may not rise (it is okay if they deflate a little). I use a mini cupcake maker and it’s very effective.  You plug it in, wait for it to heat up and spray it with cooking spray. I then use the ¼ measuring cup and pour that much batter. They are ready in 4:30 minutes! This recipe makes 4 batches of 4 cupcakes each.

If you can’t get your hands on this amazing cupcake maker, you can still use a muffin tin! Just pre heat the oven to 375 degrees, spray tin with cooking spray, pour batter approximately ¾ full and bake for 12-15 minutes. Be careful not to over-cook - since we are using so little flour and it’s all mostly protein powder they could end up rubbery. The trick is the timing.
It is a very simple recipe with delicious results. You can even top it off with a “healthy icing”. I like to make it with Greek yogurt, Truvia, cinnamon and vanilla protein powder. Whip it until it the consistency becomes icing-like, spread over the muffin and top with some savory berries!

This is the basic recipe. Feel free to play around with variations once you’ve mastered the foundation. I love lemon and poppy seed, banana and peanut butter (I used banana protein powder instead of vanilla and pb2 protein powder) and even just some plain blueberries will make these muffins the perfect snack to satisfy that sweet craving tooth.

low carb high protein vanilla

Servings: About 16 mini muffins  Serving Size: 1 muffin

Macros - Calories: 70 Fat: 1.1grCarbs: 4.6 (fiber1.4) Protein: 10gr

Ingredients:

1 Cup of Pain Non-Fat Greek Yogurt

1 Large Egg (Cage free)

1/2 cup of  Egg Whites

1 Tbsp of Organic Vanilla Extract

¼ cup Unsweetened Vanilla Almond Milk

5 Scoops of Vanilla Whey Protein (I use this one or this one)

3 tsp of Vitafiber (imo syrup is packed with fiber, can find it here)

1 tsp of baking soda

1 tsp of baking powder

¼ cup of unsweetened apple sauce

½ cup of Low carb baking mix (Bob’s Red Mill, you can buy here)

4 tbsp of Truvia or Splenda

1 tbsp of Cinnamon

A pinch of salt

Muffin Tin or Cupcake Maker (I use this one)

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What's The Fuzz About? Our Take on...Coconuts!

What Are The Real Health Benefits of Coconuts?

health benefits of coconuts

 

Growing up in the coast of Colombia was pretty amazing I’m not going to lie. My weekends were filled with music, laugh, sun, and lots and lots of beach. Which ultimately means fresh fruits and coconut water. And not the kind o coconut water that comes in a cute blue box with a twist off cap, but the kind where there is a machete involved and hopefully a happy ending where you can eat all tasty White coconut meat inside!

            Now, all of the sudden coconuts became part of the “trendy” fruit and vegetables list like my friend Amanda says. The water is sold packaged now, the milk is even offered at Starbucks, the chips can be found at every supermarket, and even cooking spray comes in coconut oil option. So why not look at some of the main reasons why you should incorporate coconut into your healthy lifestyle?

Coconut Oil:

Our Favorite:  Brad's Organic Extra Virgin Coconut Oil Unrefined.

The fatty acids in coconut oil (medium chain triacylglycerol) are more soluble than those in olive oil or canola oil. They are burned and used as fuel since they get faster to the liver, making it less likely to be stored as fat. By doing this, it speeds up your metabolism and you are likey to burn 15% more calories when using coconut oil.  Just make sure that is virgin coconut oil

A recent study showed that overweight people who used1-2 tbsp of the medium chain triacylglycerol oils (MCT like coconut oil) daily, lost an average of 7 pounds after 4 months. The group that used olive oil, only lost an average of 3 lbs.

Conclusion: Replace Olive oil for coconut oil to give your metabolism an extra boost!

 

Coconut Water:

Our Favorite: Nothing Like The Real Coconut.

Besides being absolutely delicious and refreshing, coconut water is packed with electrolytes and it has a crazy amount of potassium. Everyone knows that banana owns the potassium game, but did you know that a glass of fresh coconut water has 600mg of potassium?? That’s almost 200mg more than a banana, and it has less than half of the carbohydrates in bananas! In addition, by having simple sugars it helps your body recover its energy faster than water.

Conclusion: Switch up the banana and water (hopefully you are still not drinking those sporty sugary drinks) for a delicious glass of cold coconut water!

 

 

 

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Comfy Chicken Noodle-less Soup

chicken noodleless soup healthy

On rainy cool November days there’s nothing I want more than soup. There’s something special about soup and its wonderful abilities to warm your soul and make the impending winter sound romantic and cozy. Soups are a labor of love (and time) so often we end up going with our BFF Seamless, but every time the delivery is one big bowl of salt. Might as well just start stuffing salt straight out of the container. So don’t be afraid, grab your largest pot and we’ll show you how make an amazing soup so you don’t have to have a protein shake for dinner (again). 

First, go with skinless chicken thighs because they give more flavor to any broth based soup. Brown thighs about 4 minutes on each side on a cast iron skillet (for added flavor) and put aside. Once cooled, shred the meat and reserve the bones! We’ll put them back in the broth in just a few.

chicken noodle healthy soup low sodium recipe

Add one medium chopped onion, 4 chopped carrots, 3 chopped celery stalks. Quick tip: make sure everything is relatively the same size so it cooks evenly. Add some red pepper flakes and continue sautéing until the onions are translucent and the carrots are a bit caramelized. 

soup chicken noodle less paleo recipe

In a large pot, combine the chicken thighs, veggies and eight cups of low sodium chicken stock. Now here’s where we add that extra added flavor that doesn’t come from three pounds of salt. Add two stalks of lemongrass, chopped herbs (I had dill and cilantro on hand), fresh ginger and the juice of four lemons. Bring to a boil first and then lower the heat to medium/low. Let simmer for about an hour or so while all those wonderful flavors come together. Take off the heat and add some fresh baby kale. 

squeezed lemon juice for healthy soup

This soup is especially good when you get that dreaded season changing cold and there’s a marathon of SVU on. I guess you’re going to have to call in sick tomorrow and start your weekend early. Grab a bowl and enjoy!

healthy chicken soup low carb gluten free

Ingredients

- 4 medium chicken thighs

- 1 medium onion chopped

- 4 smallish carrots chopped

- 3 celery stalks chopped

- 1 tbsp red pepper flakes

- 2 stalks of fresh (or dried) lemongrass

- 1 tbsp of fresh ginger

- 4 lemons, juiced

- a bunch of chopped herbs to your liking

- 2 cups of fresh kale

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Angel Hair "Pasta" With Shrimp, Tomato and Basil

low carb low calories pasta angel hair miracle pasta

Because sometimes we all crave a big bowl of pasta!

Its starting to get a little cold outside, and with the weather changing so are the cravings. Salads don't sound as appetizing, and a big plate of pasta is everything our heart ever desired. But knowing the high amount of carbs that a good hearty bowl of pasta can have, it seems only right we came up with a healthy lower carb option for those cold "we want to eat the world" kind of nights.

We used our favorite miracle noodles (shiritaki noodles) again, this time using the angel hair version of them instead of rice like last time. It is a relatively easy recipe, and should take about 30 min to prep and cook.  Enjoy!

ingredients angel hair pasta miracle noodle low carb gluten free

Shrimp, Tomatoes, Garlic, Olive Oil, Onion, and Fresh Basil

Rinse throughly the miracle noodles

rinse miracle noodles throughly gluten free pasta

Sautee onions, garlic and chili flakes in a table spoon of olive oil. Set aside.

recipe for healthy gluten free low carb pasta

Chop tomatoes, onion, crushed garlic, and some basil, and let it simmer for 8 minutes.

shrimp pasta miracle noodle low carb gluten free

Mix Noodles with sauce and shrimp.

Date night is served!

paleo low carb gluten free low calorie pasta recipe

Ingredients (2-3 servings)

3 Red Riped Tomatoes ( I used Roma)

1 lb of peeled and devained shrimp (saves you a lot of time)

3 cloves of garlic

1 small yellow onion 

12 leaves of basil

1 tbsp of olive oil

1 Bag Miracle Noodles Angel Hair

Crushed Red Pepper 

Instructions

1. Wash and rinse thorougly the miracle angel hair noodles. Pat dry.

2. Chop 2 garlic cloves, and 1/4 of your small onion ( leave the other garlic clove and remaining onion for sauce). Sautee chopped onion, garlic and chili flakes on a table spoon of olive oil, until onion is translucent. Add shrimp and cook  until no longer pink (3 min). Make sure you don't overcook to avoid rubbery shrimp. Remove from stove and set aside.

3. Chop tomatoes and basil into small pieces. Take the remaining garlic, onion, tomatoes, and basil and let it simmer in skillet on low-med heat for around 8-10 min. Add a pinch of salt.

4. Add cleaned and patted dried noodles to tomato sauce. Add shrimp. Mix throughly and serve.

5. Top with a cute basil leave. Crushed Pepper and salt to taste*

 

Note* We cook with very little salt (or no salt) at home, so please adjust the salt to your liking. 

 

 

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Zucchini Risotto With Turkey Burgers

turkey burgers zucchini risotto recipe

 

Sometimes it's Monday night, the air has gotten chilly and you dream about a fluffy and buttery bowl of risotto, with maybe some delicious meatballs. Maybe with a glass of wine? But then you realize that it's Monday and those dreams aren't possible on workout days. What's a girl to do? First have a long and self reflecting workout. Then, fake it till you make it, and that's where zucchini risotto comes in. It's warm and comfy and makes you want to grab a sweater and look at the leaves falling from the trees. Best part: you can have more than one bowl! 

The ingredient list is super short and you can make it in less than 30 minutes. Perfect for a weeknight meal any day of the week. You can use all green zucchini, or all yellow squash but it's not a party unless you do both. And if you're feeling adventurous on Monday night, go ahead and get two colors of grape tomatoes. Do it; life is too short. 

ingredients fro zucchini risotto recipe healthy

First up make the patties. Then you'll cook the risotto in the same pan and it'll grab some of that earthy flavoring from the turkey. 

paleo turkey burger patties recipe

Season the meat with black pepper and make 6-7 four ounce patties. Heat up a cast iron skillet for added flavor (but a non stick skillet will do just fine) and add one tablespoon of olive oil. Carefully place the patties on the skillet and brown on each side, 4-5 minutes each. Make sure they're spread out in the pan so that they caramelize on don't steam. No one wants boiled turkey burgers. Make sure the heat is on medium and not high, because then your kitchen will get super smokey and your fire alarm will go off. Then you'll have to search for your step stool while losing part of your hearing. Life as a short person is hard sometimes. 

zucchini shredded for rice

In the meanwhile, chop the onion, shred the zucchini for some added bicep workout. Not the best choice to make this dish if it's bicep day, but I'll leave that up to you. Add another tablespoon of olive oil to the skillet, the onion, red pepper flakes for some added heat and parsley. Cook the onion 6-8 minutes, until it's caramelized. Add the garlic and sauté for a couple of more minutes. 

zucchini rice burger turkey patty healthy recipe delicious

While the onion is cooking, using a paper towel squeeze the water out of the zucchini in batches. Then slowly add it to the onion and garlic mixture. Once combined, add the chicken stock to deglaze the pan. Cook for another minute or two and turn off the heat. Combine the cherry tomatoes with the zucchini risotto. 

cherry tomatoes healthy zucchini rice recipe

And voila! You've got yourself some lovely zucchini risotto. Grab yourself a plate or two (it's ok, you worked out very hard today) and enjoy. Low carb, full of flavor and super easy to make!

turkey burger zucchini risotto

Nutrients for 2 patties and 2 cups of risotto

Calories: 426 

Protein: 45g 

Fat: 15g 

Carbs: 14g 

Fiber: 6g  

Sugar: 6g  

Sodium: 160g  

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Miracle Chicken "Fried Rice" Delicious Recipe

miracle noodle fried rice chicken recipe healthy

For all of those who chose to live a healthy lifestyle, one of the hardest struggles we have to deal with is satisfying cravings. Sometimes when you have a "not so good day", all you crave is some Chinese take out and a Netflix movie. Unfortunately, that means compromising all the effort and hard work we put into our daily workouts. I spend a lot of my time coming up with healthy alternatives to satisfy those cravings, and let me tell you it is not easy or that good but sometimes, just sometimes you hit a jackpot and come really close to the real deal.

I found the "calorie free" noodle a couple of years ago, when one of my friends was on a low carb diet and kept talking about her guilt free "pad thai". Yes, Megan you! Remember that huge box of noodles you bought lol? Anyway, I completely forgot about them until I recently saw that Quest offered a very similar item, but it was just too pricy for a bag of cheap noodles. I finally ordered theMiracle noodle/rice alternative and have been obsessed making every type of recipe with these Shirataki noodles.

Shiritaki noodles, are originally from Japan and are made with water and Konjac yam. They have a gelatin like consistency, are gluten-free, and are very low in carbs due to their main component glucomannan starch; An indigestible water soluble dietary fiber. Because of this, they have almost zero calories which makes them great for a strict dietetic  regimen or for those of us who would rather spend our calories in other delicious treats ;)

miracle fried rice
vegetables miracle fried rice healthy recipe
miracle rice noodles healthy gluten free
healthy fried rice miracle noodle recipe gluten free

INGREDIENTS

  • 1 Package of Miracle Rice
  • 2 tbsp Low Sodium Soy Sauce
  • Extra Virgin Olive Oil
  • Onion
  • 2 tbsp Minced Garlic
  • 1 Carrot
  • 1 cup Broccoli
  • 4 oz of Pulled Chicken
  • 1 egg
  • Cherry tomatoes

DIRECTIONS

1.    I like to make my pulled chicken advance. I cook the chicken breast usually in the slow cooker with just salt, pepper, garlic and unsalted chicken stock. I pull it, and store it for use in different recipes. You can also use canned chicken breast for a fast alternative. Or just steam the chicken breast, and then pull it with two forks!

2.    Cut the broccoli into smaller florets and the carrot as well. Sautee the broccoli and carrots until cook thoroughly, approximately 9 min ( I like them to have a crunch).

3.    Once the broccoli and carrots are almost cooked throughly, add the onions and garlic and sauteed until browned. Add chicken and stir through.

4.    Take the Miracle rice, and rinse THROUGHLY under water. If you have never used this kind of “rice” or“noodles” before, then you don’t know about their packaged seaweed like smell. Well let me tell you, they do not smell good. Just make sure you rinse them and leave them under running water for one minute, drain them and they will be good to go and no weird smell.

5.    Add the washed and drained Miracle rice to the rest of your vegetables and meat. Add the low sodium sauce, and stir fully. Add your chopped cherry tomatoes as well.

6.    Make space in the middle of your rice, and cook your egg, and mix thoroughly. Now just enjoy this delicious dish. Top with a little of hot sauce and WOW!

I mean, mouthwatering.

I would love to hear your comments or ideas on variations for this recipe! I think next I am going to try them with some grill shrimp mmm.

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5 Healthy Breakfast Ideas That are NOT Cereal

5 Healthy Breakfast Ideas That are NOT Cereal

We constantly hear that breakfast is the most important meal of the day, but how many of us really have a full breakfast on daily basis? At least most of the people I know, power up with a cup of coffee in the morning, and at work may have a little snack. The reason for this is mainly time. And how many times a week can someone have cereal for breakfast? 

We have rounded up our top 5 breakfast ideas that take less than 7 minutes to prepare and have the necessary nutrients to feed your brain and your belly and keep you going throughout the day!

overnight oats healthy recipe for breakfast

1. Overnight Oats : This actually requires no time in the morning since you will prepare them the night before, and they will be deliciously ready in the morning! Our favorite recipe includes 1/2 cup of quick oats, 1/2 cup of cashew milk, tsp of coconut flakes, cinnamon, truvia and raspberries! Mix and leave overnight, and top in the morning with a pinch of coconut flakes and raspberries! Voila!

egg avocado toast ezekiel bread breakfast healthy

2. Egg and Avocado Toast: Besides being are favorite brunch entree ever, this breakfast is packed with healthy oils and protein. Make sure to use Ezekiel bread for that extra protein content! We like to poach our egg, and make sure it runs deliciously over our toast! You can also add some toasted sesame seeds if you have time!

 

grek yogurt whipped protein blueberries breakfast healthy

3. Greek Yogurt and Blueberries: This super quick recipe is our go-to when we snooze on our alarm those extra minutes! Mix greek yogurt, truvia, 1/4 scoop of vanilla protein powder and top with your favorite berry! We love blueberries because they are packed with anti oxidants and a little goes a long way!

 

turkey blt healthy recipe

4. Turkey BL: Just because we love our bodies and live that healthy lifestyle, doesn't mean we cant indulge but still try healthier options! Who can resist a delicious open faced BLT? Just make sure you use low fat cheese, turkey bacon and Ezequiel bread!

 

 

spinach and eggwhite omelette heatlhy breakfast

5. Egg White Omelette: And those days that we like to be a little fancier, we go for a spinach, tomato, and mushroom egg white omelette! its really easy, just throw all the ingredients in the pan, and flip until done. Once a week, we like to indulge with a tsp of white truffle oil on top... and wow does it make a difference!

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Snack Attack: Our Favorite 5 Post Workout Snacks

fruit and protein perfect post workout snack

Eating right is one of the most important things when it comes to being fit. While paying attention to what you eat is important, when you eat is just as important. As we went over before, choosing when and what you eat before a workout would insure that you would have the energy to perform. Eating the appropriate meal after a workout is just as important.

                After going through a long intensive workout session your body has depleted all its stored muscle energy or glycogen. Your body at this point is now trying to replenish that energy and rebuilt all the muscles that broke down from working out. Your body at this point would need a good amount of protein in order to rebuild tissue, some good fat to heal your muscles and joints, and carbs to give you the energy to keep you going through the day. Timing when to eat after a workout would insure your body has the nutrients to repair its self and to build up the muscles you have.

                Just like a builder needs the right types of material to build a house before its deadline, if a build doesn’t have the right materials the house build would be shabby and prone to breaking down. It is the same with your body build up muscle mass that you broke down; your body needs the right types of nutrients to build up muscles if it doesn’t receive them it wouldn’t be as strong and prone to breaking down again on your next workout session. The first 30 minutes to an hour are crucial since your body is actively breaking down protein and synthesizing it, as well as replenishing your energy. To ensure your body recovers and rebuilds itself to its full potential make sure to ingest the right nutrients. Below is a list of a couple of great snacks a you can eat after a workout to help in replenishing and repairing your body:

greek yogurt snack post workout protein

1. Greek Yogurt

Our Favorite: The Greek Indulgence

1/2 cup of Greek yogurt, One scoop of Vanilla whey protein, Crushed Walnuts, Raspberries, shave some 90%chocolate and some toasted coconut flakes for extra flavor!

 

 

smoothie protein after work out snack

2. Protein Smoothie

Our Favorite: The Smoothing Hulk

2 tablespoons of non fat Greek yogurt, one scoop of vanilla isopure protein powder, 1/4 cup of unsweetened cashew milk, 1/4 cup of baby spinach and 1/4 cup of  baby kale, water, ice cubes, and one truvia. Blend, serve on favorite mason jars, and sprinkle some chia seeds on the top

 

 

post workout snack tuna boats with lettuce wrap

3. Tuna 

Our Favorite: The Tuna Boat

Canned tuna in water, hard boiled egg whites, celery, onion, non fat greek yogurt, red wine vinegar and pepper served on a crispy lettuce boat.

 

 

egg whites perfect healthy snack

4. Egg Whites

Our Favorite: The Carbless Wrap

Egg Whites, 2 tbs of organic salsa, baby spinach, low sodium turkey, and table spoon of hummus.

 

 

 

 

healthy turkey bun less burger post workout snack

5. Turkey

Our Favorite: The Gobble-Bello Burger

Grill a portobello mushroom as your lower bun, add some lettuce, fat free cheddar cheese, avocado slices, hot sauce, mustard,  a tbs of organic ketchup and a lean grilled turkey burger!

 

Eating after a long workout is important to insure that all the effort you put in benefits your body. If you want to build up your muscles and prevent yourself from being sore in the next day, eating after your workout routine is just as important as eating before. Remember your body absorbs the protein and carbs for your muscles the most 30 minutes to an hour after a workout, so it is important to supply it for the best results for your body.

Make sure to follow us on Instagram to learn more recipes, tips and snacks! @fitproactive

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