Recipes for a Weekend

I have 3 wonderful recipes for you. Unfortunately we did not take any pictures while cooking them ourselves, but I will provide you with the pictures, recipes, and links we got the recipes from.

Here we go! There are 3 recipes. Whole Wheat Chocolate Chip Pancakes, Green Grilled Cheese Sandwich, and Oven-Baked Sweet Potatoes.

Good morning healthy breakfast...as we all know breakfast is the most important meal of the day. Here is a great, delicious, healthy, amazing pancake recipe for you that is bound to fill you up & get you going on your day!

Whole Wheat Chocolate Chip Oatmeal Pancakes

Whole Wheat Chocolate Chip Oatmeal Pancakes

• 5 1/4 cups whole wheat flour
• 3/4 cup oatmeal
• 3 Tablespoons baking powder
• 1 Tablespoon salt
• 5 1/4 cups milk
• 3/4 cup butter, melted
• 6 eggs, beaten
• 9 Tablespoons sugar
• 1 bag chocolate chips

Combine flour, oatmeal, baking powder and salt in a large bowl. Beat milk, butter, eggs and sugar together.

Make a well in the center of the dry ingredients. Pour in the wet ingredients and mix together. Stir in the chocolate chips.

Heat a large skillet over medium heat. Spray with cooking spray or add a sliver of butter.

Pour 1/4 cup of batter onto hot skillet. Cook pancake bubbles appear on the surface. Flip with a spatula, and cook until golden brown on the other side.

Makes 20-24 medium to large pancakes.

Freezer Instructions:

Cool pancakes. Lay on a cookie sheet and flash freeze for 1-2 hours. Put in a freezer bag, remove all air and seal. Freeze.

To serve: Reheat in microwave or toaster oven for a few minutes. Or, lay pancakes on a cookie sheet and heat in oven at 350 degrees for 5-10 minutes. Serve.

Green Grilled Cheese Sandwich 

I would also recommend adding some chicken to this sandwich to add a little more protein!

Also we did not use the pesto & it was delicious anyway.

Green Grilled Cheese Sandwich

makes 1 sandwich

Ingredients

2 slices bread (we used a white bread, but one filled with lots of different whole grains and seeds would be *awesome*)
2-3 tablespoons Green Goddess Herb Pesto (recipe below)
2 slices mild white melty cheese like mozzarella
handful fresh baby spinach
¼ avocado, sliced
2 tablespoons goat cheese, crumbled
olive oil (and butter if you’re so inclined)

Directions

Spread about 1 tablespoon of Green Goddess Herb Pesto onto each slice of bread (2 tablespoons total, but if you’re sensitive, go light, the pesto is STRONG).

On one slice of bread, add 1 slice of cheese, sliced avocado, crumbled goat cheese, spinach, second slice of cheese, then top it with second slice of bread. Press together gently.

Heat 1 tablespoon olive oil in a frying pan over medium low heat. (If you want to use butter, add it to the oil and let it melt). Add the sandwich to the oil and cook until bread is golden brown. Press down on the sandwich lightly, then flip the sandwich over and cook until second side is golden brown.

Green Goddess Herb Pesto

Ingredients

1 clove garlic
1 (or 2 if you’re ballsy) anchovy fillet (in oil)
½ small shallot, chopped (about 1 tablespoon)
1 teaspoon lemon juice
handful chopped fresh Italian parsley
handful chopped kale
2-3 tablespoons chopped fresh tarragon
1 tablespoon chopped chives
¼ cup olive oil
salt and pepper to taste

Directions

Pulse garlic, anchovy, and shallot in food processor until chopped. With the food processor running, add lemon juice, parsley, kale, tarragon and chives. (It won’t process very well yet, don’t worry).

Very slowly drizzle in olive oil until kale and herbs get sufficiently chopped and everything is the consistency of a pesto. You may need more or less of the olive oil depending on how big a “handful” of herbs is to you. You can also turn off the food processor and push herbs down the side of the bowl with a spatula every once in a while.

Season to taste with salt and pepper (You probably won’t need too much salt if you used 2 anchovies).

(This makes a lot, but you will use it all for other things. We added more olive oil to make it back into a salad dressing.)

B is for Breakfast

This post is all about why eating breakfast is important and I'll end with a great granola bar recipe to help you jump-start your day!

When professionals tell you that breakfast is the most important meal of the day, they aren't lying and I'll tell you why. Look at this picture:

This picture is showing you what an average adult's levels are like throughout the day. We are going to focus on the left side of the graph. Do you see that spot where at breakfast the glucose and insulin levels increase a lot. That is a good thing. You're brain runs on glucose, so in order to get you thinking, & functioning at your best, you need to eat breakfast.

Look at that picture again. Do you see how low the levels are right when you get up in the morning? If you do not eat until 11, noon, 1 o'clock, or whenever you eat lunch, your levels are going to keep dropping, and you are depriving your brain of food.This then leads your body to work extra hard to find food. Skipping meals also makes your metabolism slow down. Eating breakfast has proved to improve concentration, problem solving ability, mental performance, memory, and mood. Skipping meals can lead you to overeat throughout the rest of the day & eat larger meals. It would be more beneficial to you to eat more frequent, smaller meals throughout the day.

Even eating something small, like the granola bars below, would help give your brain a little boost!

Okay, that is my little tangent on why YOU should eat breakfast.


Now, to share a lovely little recipe with you that I was gifted by a wonderful college friend's mother. This recipe is great because you can make it ahead of time, freeze, or put in zip-lock bags the extras. They are great for those who do not like to sit down & eat a full breakfast.

GRANOLA BREAKFAST BARS


Ingredients:
4 cups rolled oats
1/2 C to 1C flour is plenty
1 cup flax meal
1 cup finely chopped nuts and seeds (unsalted sunflower, pumpkin, sesame seeds; almonds, walnuts), optional
¾ C packed brown sugar
2 cups raisins (craisins or dried cherries also work well, or chocolate chips too :))
2 teaspoons ground cinnamon (1 tsp or less is recommended if making with Chocolate Chips)
1 ½ teaspoons salt
¾ cup honey or apple jelly
2 eggs, beaten
1 cup canola oil
4 teaspoons vanilla extract

Directions:
STEP 1: Preheat the oven to 350 degrees F (325 degrees for convection oven). Generously grease a large cookie sheet.
STEP 2: In a large bowl, mix together the oats, flour, flax meal, seeds, nuts, brown sugar, raisins, cinnamon, and salt. Make a well in the center, and pour in the honey, eggs, oil and vanilla. Mix well using your hands. Pat the mixture evenly into the prepared pan.
Bake for 20 to 25 minutes (about 15-20 in convection oven) in the preheated oven, until the bars begin to turn slightly golden at the edges. Do not overbake if you want them to be chewy. Cool for at least 5 minutes, then cut into bars.


*This recipe is very flexible and forgiving, so experiment with the ingredients and amounts and have fun!

Meatless Mondays: Black Bean Quesadillas

Hi healthy platers!

Last week two of my dearest friends L & B came over to my apartment for dinner. I was so excited to share with them one of my favorite Meatless Monday recipes, &; I'm just as excited to share it with you.

If you have never tried black beans, you really should they are great way to add some protein into your meal & also a good meat replacement. Notice I said meat...not meal :)

So this recipe is quite simple to make &; it even looks delicious..look at all those colors! What I also love about this meal is I can make the whole recipe for myself &; freeze all the extras. Many people who live along or cook for only two can have a hard time finding recipes that don't leave them with tons of extras. Well here is one solution for you! I explain below what to do when freezing them...

BLACK BEAN QUESADILLAS


Ingredients
1 (15 oz.) can black beans
1 cup frozen corn kernels
1/2 small red onion
1 clove garlic
1/4 bunch cilantro
2 cups shredded cheddar cheese
1 batch taco seasoning (however much you would use for 1 lb. of meat)
10 taco sized tortillas

STEP 1: Drain the can of beans and rinse lightly. Place the beans in a large bowl along with the corn (no need to thaw)

STEP 2: Rinse the cilantro, remove the leaves, and chop roughly. Dice the onion and mince the garlic. Add the cilantro, onion, garlic, and shredded cheese to the bowl with the beans and corn. Lastly, add the taco seasoning  to the bowl. Stir everything until evenly mixed.

* You can either cook or freeze them at this point*

STEP 3: To cook: Place a half cup of the filling on one side of each tortilla and fold over. Cook in a skillet on both sides over medium heat until brown and crispy and the cheesy filling has melted.

STEP 4: To freeze the quesadillas, simply fill each one and place on a baking sheet lined with parchment paper. Place in the freezer for one hour to solidify the quesadillas and then transfer to a freezer bag. To reheat either microwave (for a soft quesadilla) or cook in a skillet on low heat (make sure to use low heat so that the filling has time to thaw and melt before the outside burns).

Chef's Notes
*You can certainly add whatever other vegetables you would like. Personally I think they would also taste delicious with some bell peppers or some tomatoes thrown in.
*Another option instead of using 15 oz. of canned black beans is you can make your own from the dried beans.

Yum! have a great week!
This recipe was adapted from the blog BudgetBytes

Snacking: Eat 2 Food Groups

Tonight as I was preparing my evening snack as I do almost every night, I realized a little tip on snacking I have not shared with my blog world yet...

As Americans we love our snacks, but too often, we limit ourselves to one food group in a snack. A great way to make your snack a little healthier is to aim to eat two food groups for each snack you eat. Eating a protein and a carbohydrate together in your snacks can aid you in filling you up until your next meal. Whereas eating just one food group, like a handful of crackers will help, adding some cottage cheese on top of those crackers will add some protein and help keep you full even longer. The carbs will give also you the extra benefit of fiber if its a whole grain.

The snack I ate tonight was a medium sized apple and 2 tablespoons of peanut butter...yum! I got my carbohydrate & protein. The apple has great fiber & other vitamin/mineral benefits. The peanut butter has some healthy fats & a great amount of protein. I'll be full enough to sleep tonight & get me through 'til morning!

Happy Snacking!!

No-Bake Macaroni & Cheese

I know a lot of people are huge fans of macaroni and cheese, but the box mixes usually aren't that great for you. Most of them contain preservatives, processed cheeses, etc. Here's a great recipe to make for your family and friends at any get together that is sure to please!

NO-BAKE MACARONI & CHEESE
4 servings, 1 1/4 cups each
Active Time: 20 minutes
Total Time: 25 minutes

INGREDIENTS
8 ounces whole-wheat elbow noodles, (2 cups)
1 10-ounce package frozen chopped broccoli
1 3/4 cups low-fat milk, divided
3 tablespoons flour
1/2 teaspoon garlic powder
1/2 teaspoon salt
1/4 teaspoon ground white pepper
3/4 cup shredded extra-sharp Cheddar cheese
1/4 cup shredded Parmesan cheese
1 teaspoon Dijon mustard

PREPARATION
Bring a large pot of water to a boil. Cook pasta for 4 minutes. Add frozen broccoli and continue cooking, stirring occasionally, until the pasta and broccoli are just tender, 4 to 5 minutes more.

Meanwhile, heat 1 1/2 cups milk in another large pot over medium-high heat until just simmering. Whisk the remaining 1/4 cup milk, flour, garlic powder, salt and pepper in a small bowl until combined. Add the flour mixture to the simmering milk; return to a simmer and cook, whisking constantly, until the mixture is thickened, 2 to 3 minutes. Remove from the heat and whisk in Cheddar, Parmesan and mustard until the cheese is melted.
Drain the pasta and broccoli and add to the cheese sauce. Return to the heat and cook, stirring, over medium-low heat, until heated through, about 1 minute.

NUTRITION
Per serving: 412 calories; 13 g fat (7 g sat, 1 g mono); 37 mg cholesterol; 56 g carbohydrates; 22 g protein; 7 g fiber; 640 mg sodium; 236 mg potassium.
Nutrition Bonus: Vitamin C (70% daily value), Calcium (40% dv), Fiber (27% dv), Vitamin A (25% dv), Magnesium (16% dv).



-HPK

Add a Little Color to Your Life

Looking for some easy ways to eat more healthy? Make it your goal to eat every color at each meal, or at least one meal of the day. Here's what I had for lunch today: Red, orange, and yellow peppers on a green lettuce salad with blueberries, red strawberries, and red raspberries for dessert!

I also had a grilled chicken breast (no icky unhealthy breading or dressing or sauce added!) but failed to take a picture of it.

So why is eating so many colors important for your health?


First, phytochemicals are found in a lot of natural foods such as fruits and veggies, they are basically super heroes in your food that can help fight sickness, keep eyesight, help memory, just to name a few. These phytochemicals are really only found in natural foods.

Second reason to eat lots of color, FRESH foods are good for you. I applaud any of you who have a vegetable garden you frequently  eat from, or those of you who are lucky enough to be able to grow fruit trees. Foods with unnatural dyes, artificial colors, etc. don't eat them, they have no benefits.

Here are some example of foods you can eat & a few benefits of them:

Orange & Yellow: Apricots, cantaloupe, butternut squash, sweet potatoes, and corn are packed with antioxidants that boost the immune system and help ward off age-related eye disease. They also provide an extra dose of Vitamin C, which is important for overall health.

Red: Red fruits and vegetables such as tomatoes, cherries, strawberries, watermelon, and radicchio contain lycopene and flavonoids like anthocyanins. These key antioxidants help protect against diseases and different types of cancer.

Purple & Blue: Move better and remember more with a diet rich in blueberries, eggplant, raisins, and purple-fleshed potatoes. Antioxidants in blue foods are proving beneficial for motor function and memory.

Green: Green foods like avocados, asparagus, broccoli, cucumbers, leafy greens, green peppers, and spinach help relieve the effects of serious eye ailments, such as macular degeneration and cataracts. They also help clear the arteries that keep blood flowing to your brain.

White and Tan: What do cauliflower, onions, mushrooms, bananas, and garlic all have in common? They pack an antioxidant punch with phytonutrients that help fight cancer and protect the heart.

Have a beautiful Independence Day Weekend
Happy Birthday America!

-HPK

No Dairy or Soy Healthier Chocolate Chip Cookies

    Cookies cookies cookies!! That was what I was thinking this weekend and then I devised a plan to reinvent my traditional chocolate chip cookie recipe to make it more healthy. This recipe uses NO white flour, only whole wheat, and oatmeal. My recipe uses a non-dairy, no soy butter for dietary reasons. You could use regular “cow” butter if you wish. What I love about the butter I use besides it being non-dairy, no soy is it is made from all natural oils, so you get a healthy amount of mono- and poly-unsaturated fats when using it. So you probably want the recipe by now right? Well here ya are loves!

Chocolate Chip Cookies - A Healthier Version
Servings - about 2 dozen cookies

Ingredients:
3/4 cup rolled oats
1 cup whole-wheat flour
1/2 teaspoon baking soda
1/2 teaspoon salt
1/4 cup non-dairy butter, softened*
1/3 cup granulated sugar
1/3 cup brown sugar
1 large egg
1 teaspoon vanilla extract
1 cup non-dairy chocolate chips

Directions:
1. Preheat oven to 350 degrees F. Coat baking sheets with cooking spray or spread some canola oil over them lightly or put tin foil over them if you don’t like cleaning baking sheets
2. Grind oats in a blender or food processor. Transfer to a medium bowl and stir in flour, baking soda and salt.
3. Beat butter in a large bowl with an electric mixer until fluffy. Add granulated sugar, brown sugar, egg and vanilla (and oil if using regular butter); beat until smooth and creamy.
4. With the mixer running, add the dry ingredients, beating on low speed until just combined.
5. Stir in chocolate chips
6. Drop the dough by heaping tablespoonfuls, at least 1 inch apart, onto the prepared baking sheets. Bake cookies, 1 sheet at a time, until firm around the edges and golden on top, about 12 minutes.
7. Cool the cookies for 2 minutes on the baking sheets, then transfer to wire racks to cool completely.

Notes:
1. Make sure whole-wheat flour and rolled oats are thoroughly ground before you begin. If the are not you will have grainy cookies, which are not pleasant.
2. You can store the dough in an airtight container for up to 3 days or in the freezer for up to 2 months

*If you are using regular butter, you should add 1/4 cup canola oil as well