Recipes

Soaked Oats Recipe

This is one of my all time favorite recipes for a super quick and energizing breakfast. I love to make it in a mason jar, toss the fruit and nuts on top and head out the door! Don’t forget to grab a Fuel shake too for your morning boost of protein!

soakedoats

Ingredients:

  • 1/4 cup rolled oats (not instant or quick cooking)
  • 1/3 cups unsweetened soymilk or almond milk
  • 1 teaspoon lemon zest
  • 1/4 cup nonfat Greek Yogurt
  • 1/4 teaspoon vanilla extract
  • 1 tbsp chopped pecans, walnuts or almonds
  • 1/4 cup fresh peaches and raspberries (or any fruit!)

Directions:

Combine oats, milk, zest and vanilla in a bowl (or a mason jar), cover and refrigerate overnight. The next morning, scoop oatmeal into bowls and top with nuts and fruit. Add drizzle of agave nectar or maple syrup or sprinkle with stevia for a touch of sweetness!

Chicken Tortilla Soup Recipe

World’s quickest soup! Let’s take advantage of the last bit of cold to whip up a super healthy, easy and delicious soup.

Chicken Tortilla Soup

Ingredients

* Use organic ingredients if possible

  • 1 can of chunk chicken (or 10 ounces of chopped chicken breast)
  • 2 (14.5 ounce) cans of low sodium chicken broth
  • 1 (15 ounce) can of black beans
  • 1 (10 ounce) can diced tomatoes with green chile peppers, drained
  • 1 (15 ounce) can whole kernel corn, drained

Directions

Place all ingredients in a large saucepan and simmer over medium heat until chicken is heated through.

Toss in some fresh cilantro and add a dollup of Greek Yogurt on top. Makes 6 servings.

Chocolate Covered Strawberries Recipe

Here is a nice little treat that is sweet but also a bit more healthy than the normal version.

Chocolate Covered Strawberries

They are really fun to make with a friend or loved one and even more fun to eat. Skip all the high calorie boxed chocolate and heavy deserts and enjoy these heavenly little treats that also pack some nutrients!

Ingredients: 

  • 6oz of organic dark chocolate
  • 3oz white chocolate
  • 1 lb of organic strawberries, washed and dried very well

Instructions:

Melt the chocolate in the microwave at half power for 1 minute, stir, and continue to heat until smooth. Line a sheet pan with parchment or waxed paper. Holding the strawberry by the stem, dip the fruit into the dark chocolate, lift and twist slightly, letting any excess chocolate fall back into the bowl. Set strawberries on the parchment paper. Repeat with the rest of the strawberries. Dip a fork in the white chocolate and drizzle the white chocolate over the dipped strawberries. Or get creative and dip the berries in crushed nuts!

 

Paleo Blueberry Pancakes Recipe

As you head into the weekend, think about surprising your family with a healthy breakfast that you can all indulge in without any guilt! This yummy recipe makes up to 15 pancakes.

Paleo Blueberry Pancakes

Ingredients:

  • 1 ripe plantain, sliced
  • 6 eggs
  • 1/2 cup coconut flour
  • 1/2 cup coconut or almond milk
  • 1 teaspoon date sugar (or other sweetener)
  • 1 teaspoon pure vanilla extract
  • 1/2 teaspoon baking soda
  • 1/2 teaspoon cream of tartar
  • A couple pinches of sea salt
  • 1 cup blueberries
  • Coconut oil

Method:

In a deep bowl, add all of the ingredients except for the blueberries and coconut oil. With an immersion blender, combine until very smooth. You could also do this in a food processor or blender. Fold in the blueberries.

Add a bit of coconut oil to a skillet or griddle on medium heat. Once the coconut oil is hot, pour about 1/4 cup of the pancake batter onto the pan. Pour out a few more pancakes, making sure not to crowd them. After a few minutes, very carefully flip the pancakes and continue cooking until golden brown. Proceed to cook the remaining batter while the finished pancakes keep warm in a low-temp oven. Serve with additional blueberries and maple syrup.

No-Bake Vegan Granola Bars Recipe

Vegan Granola Bars

Ingredients:

  • 2 1/2 cups rolled or quick oats
  • 1 cup raw pumpkin seeds (pepitas)
  • 1/2 cup raisins
  • 2/3 cups peanut or almond butter
  • 1/2 to 2/3 cup agave nectar or brown rice syrup (adjust based on how well things stick together)
  • 1/8 teaspoon sea salt (adjust based on which nut butter you use)

Directions:

  1. Mix oats, pumpkin seeds, and raisins in a large bowl.
  2. Whisk together nut butter, sweetener, and sea salt. Pour into oat mixture, and mix well, till everything is sticky and combined. If it’s too dry, add a bit more agave.
  3. Press mixture into a shallow baking dish that you’ve lined with foil or saran wrap. Cover with more foil/saran, press well into the baking dish, and refrigerate for 4 hours. Cut into bar shapes, wrap, and keep refrigerated till ready to use. They will last two weeks in the fridge.

If you are looking for other healthy snack options check out our Recipe category.

Healthy Carbohydrates

Winter is, without a doubt, a time when people think about their weight with all the holiday food indulgences at every corner. Let’s face it: we aren’t hiding it by ignoring it.

Carbs often get a bad rap when it comes to weight loss, but the truth is they aren’t all bad. While it’s important to avoid processed carbs, you definitely don’t need to avoid ALL carbs. As long as you choose wisely, carbohydrates can certainly be included in your diet plan.

Carbohydrates

Here are five of my favorite carbohydrate choices. A good rule of thumb, if it came from the ground or a tree it’s a good carb! Eat them early in the day or around your most active times and your body will burn them instead or store them!

Quinoa

Quinoa is an excellent grain that’s unique to most carbohydrates because it does contain a complete source of protein (so it’s an especially good option for vegetarians!). Quinoa is also rich in fiber and slow to digest in the body, making it a great choice as any side to your meal.

Sweet Potatoes

Sweet potatoes are the next smart food to be including in your diet. There are more nutrient dense than regular potatoes, offer a delicious taste (according to most people!) and won’t spike blood glucose levels as rapidly as regular potatoes will.

Try them baked with some cinnamon for a really special treat!

Freekah

Freekah is a grain that most people don’t know about, but is a nutrient goldmine. It’s incredibly high in fiber content, so eating this will fill you up and help you regulate your blood glucose levels all day long. It’s also a good source of vegetarian protein as well, and is a must for anyone not eating a high amount of animal meat.

Steel Cut Oats

Steel cut oats are a perfect way to start your day and easily take the crown as the best breakfast cereal. They’re a high volume food, meaning you can eat just a small serving in terms of calories consumed, but still get a large amount to eat.

Just be sure not to add any added sugars or high calorie ingredients to your morning bowl of oatmeal. Instead, serve it up with some cinnamon, a splash of almond milk, or some unsweetened applesauce. Some people also prefer stirring in some protein powder to make it a little more complete.

Brown Rice

Finally, brown rice is the last grain to make sure you’re turning to when you need an energy boost. This unrefined grain will provide you long lasting energy that won’t cause a blood sugar crash an hour or so after consuming it!

Paleo Snickerdoodle Recipe

This fantastic recipe yields 20 cookies.

Paleo Snickerdoodle Cookies

  • 2 cups blanched almond flour
  • ⅛ teaspoon sea salt
  • ⅛ teaspoon baking soda
  • 1 teaspoon cinnamon
  • ¼ cup vegan shortening or unrefined coconut oil
  • 2 tablespoons honey
  • ½ cup coconut sugar for dipping
  • 1 tablespoon cinnamon or dipping
  1. In a food processor combine the almond flour, salt, baking soda, and cinnamon
  2. Pulse in the shortening or unrefined coconut oil and honey
  3. Scoop 1 tablespoon of dough, and roll into a ball
  4. Briefly dip ball in a small bowl of water
  5. Roll wet ball in coconut sugar and cinnamon to coat
  6. Place ball on a parchment paper lined baking sheet
  7. Flatten ball with palm of your hand
  8. Bake at 350° for 7-9 minutes
  9. Cool, serve, & Enjoy J

Chef Vikki’s Quinoa Stuffing

Interested in tweaking your Thanksgiving stuffing to a healthier version without losing the flavor? We know we are! This is an excellent alternative recipe to a traditional dish…something to keep you smiling as you indulge guilt-free! (We think Kim Lyons would approve).

Yields 6-8 servings

Ingredients:

  • 2 cups cooked quinoa
  • 1 cup arugula roughly chopped
  • 3/4 cup water
  • 2 tbs apple cider vinegar
  • 1 sweet potato, washed, skin on and diced
  • 1 pink lady or similar red apple washed, skin on and diced
  • 1 tbs honey
  • 2 tbs coconut oil
  • 1 tbs fresh thyme leaves
  • 1/4 tsp grated nutmeg
  • Salt and pepper
  • 1 cup hazelnuts roughly chopped

In a large Dutch oven, add coconut oil and diced sweet potato on medium heat. Brown for about 3 minutes, then add nutmeg, thyme, salt and pepper. Mix in. Add water and apple cider vinegar. Turn heat to medium low. Sauté for 2 minutes. Add diced apples, honey and precooked quinoa and mix well for another 2 or 3 minutes. Turn off heat and add arugula. Season to taste. Top with hazelnuts… Happy Turkey (or Tofurkey Day) everyone!!

Quinoa Stuffing

Crunchy Quinoa Salad Recipe

Credits: www.cookingquinoa.net

Prep Time 15 Minutes, 4 Servings.

Crunchy Quinoa Salad

Ingredients:

Dressing

  • 1 tablespoon balsamic vinegar
  • 1 tablespoon red wine vinegar
  • 1 tablespoon lemon juice
  • 1 tablespoon tahini
  • 2 tablespoon olive oil
  • 1 teaspoon garlic, minced
  • 1 teaspoon salt
  • 1/4 teaspoon fresh ground black pepper

Salad

  • 3/4 cup cooked Quinoa
  • 3/4 cup lentil sprouts (or sprouts of choice)
  • 1 cup grated carrot
  • 2 scallions, sliced thin
  • 1/3 cup sunflower seeds
  • 1/3 cup roasted almonds, chopped

Instructions

In a blender combine vinegars, lemon juice, tahini, olive oil, salt and pepper. Process until smooth.

In a large bowl combine quinoa, sprouts, carrot, scallions, sunflower seeds, and almonds. Toss with dressing and season to taste with salt and pepper.

Servings 4.

Calories 261, Fat 18.7g, Carbohydrates 17.7g, Protein 8.2g, Cholesterol 0mg, Sodium 719mg, Fiber 3.7g, Sugars 2.3g, WW Points 7.

Twice Baked Sweet Potatoes Recipe

Twice Baked Sweet Potatoes (Recipe courtesy of The Neelys)

Prep Time: 10 mins
Inactive Prep Time: 10 mins
Cook Time: 1 hour 15 mins
Level: Easy
Serves: 6 servings

Ingredients:

  • 6 sweet potatoes, even in size and scrubbed
  • 4 tablespoons brown sugar
  • 4 tablespoons butter, room temperature
  • 4 ounces non-fat cream cheese, room temperature
  • 1/2 teaspoon ground cinnamon
  • 1/4 teaspoon ground nutmeg
  • 1/4 teaspoon ground ginger
  • Salt and freshly ground black pepper

Directions:

Preheat oven to 375 degrees F.

Place sweet potatoes on sheet tray and bake for 1 hour or until soft. Remove from oven and let stand until cool enough to handle.

Split potatoes and remove the flesh to a medium sized bowl, reserving skins. In another bowl, add brown sugar, butter and cream cheese and the all of the spices and mash with a fork or rubber spatula.

Add the butter and cream cheese mixture to the sweet potato flesh and fold in completely. Add the filling back to the potato skins and place on a half sheet tray. Bake for 15 minutes or until golden brown.

SERVES: 6 (SIDE); Calories: 257; Total Fat: 10 grams; Saturated Fat: 6.5 grams; Protein: 3 gram; Total carbohydrates: 30 grams; Sugar: 14 grams; Fiber: 4 grams;