Tag Archives: health

Roasted Chick Peas (aka Garbanzo Beans)!

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Snacking…

My biggest issue…

It’s so difficult not to snack! I get up to practice violin early, but I also get up hungry, but it’s not time for breakfast. Bam. Peanut butter. Middle of school: snack. Lunch. Snack before rowing. THEN I get home….is it dinner yet? If it’s not, then I usually reach for the mixed nuts or wasabi peas…which aren’t bad, but they aren’t great.

So I decided to try something new. Weeeee. New recipes. And so I saw this one that had to do with chick peas. And it was really similar to these snacky little chick peas I had on the way home from San Diego. Problem is, I didn’t like them much. They were in a bag at the airport and probably had been sitting there for a couple weeks or something. They were supposed to be crunchy and devourable. Well, they weren’t. So I decided to make them MY way. And I succeeded in making them devourable. My family and I almost ate the whole batch…and we’re three people…

These little dudes right out of the oven are crunchy, tangy, and warm. They’re healthier than popcorn or mixed nuts (they’re beans…) but even more satisfying.

This recipe is from: SteamyKitchen.com

Yields 2-3 servings, feel free to double or triple the recipe to make a party batch

Ingredients

  • 1 15 oz can of garbanzo beans
  • Olive oil
  • Salt
  • Creole, cumin, red pepper…whatever spices you want

Procedure:

Preheat oven to 400 F.

Drain and wash the chick peas. They have a slimy packaging liquid, so get rid of all that.

Lay out on  a baking sheet lined with a paper towel. Rub them gently between two paper towels to dry, and to get the skin off. Don’t fuss if you can’t get the skins off every single one. Just try to get most of them. Use your fingers if you need to, they come off pretty easily. Make sure all those chick peas are dry.

Remove the paper towels. Sprinkle olive oil on the chick peas and toss as to coat them lightly. Bake in the oven 30-40 minutes until they are crunchy and some are browned. They should NOT be dark brown. They should be slightly more golden that original, but seriously. Don’t wait to take them out of the oven until they’re caramel colored. Only sliiiightly darker.

Once extracted from the oven, sprinkle with salt and seasonings and toss. Let cool slightly, and eat!

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Confetti Sweet Potatoes

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I love sweet potatoes. They are a miracle food I swear to gosh. It’s like having part of dessert in your dinner, when really sweet potatoes are packed with nutrients, especially Vitamin A (which is very good for vision, bones, teeth, and internal tissues )! So what do you do when you want a spin on classic mashed potatoes?

Confetti sweet potatoes. It’s mashed potatoes, but it’s not bad for you at all! While it isn’t advertised as a healthy thing, when you look at the recipe, you can see there isn’t anything that’s super bad for you. Just lots of veggies, spices, and sweet potato all whipped together in an illusion of mashed potatoes. Omnomnomnomnom.

Okay, so I have no idea where this recipe came from. My mom made it a couple of years ago to bring to a party, and she stuck this recipe in her book of foodiness (which is a book of all the recipes she’s ever printed out. I put it together for her for mother’s day like four years ago). I actually modified this recipe so much that it resembles the original only in ingredients used; way different proportions. But whoever came up with this recipe: THANK YOU!

Ingredients:

  • 5 sweet potatoes
  • 1/3 red onion, finely diced
  • 1 1/2 stalks celery, finely diced
  • 1/2 small carrot, finely diced
  • about 1/2 tsp olive oil, more if needed
  • 1 clove garlic, minced
  • 1/2 tbs oregano, chopped
  • 1/4 tsp chipotle powder
  • 1/3 cup goat cheese, crumbled/grated
  • 4 egg whites
  • 2 tbs parsley, minced
  • freshly ground black pepper, to taste

Assembly:

Preheat oven to 375 degrees. Place scrubbed potatoes in oven and bake 40-45 minutes, or until they are super soft to the touch. Set aside to cool. Keep oven at 375.

While the potatoes are cooling, place a pan over medium high heat and sauté the onion, carrot, and celery in olive oil until the onion is slightly browned. Add the oregano and garlic and cook an additional minute. Transfer to a bowl and add the chipotle powder, goat cheese, egg whites, and parsley.

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The potatoes should be okay to handle. Peel the potatoes (get rid of all them ears and brown spots and shnazz). Chop them in big chunks into the bowl with all the other ingredients. Whip ingredients together until smooth. Season with pepper to taste. Put in an oven-safe bowl (maybe a casserole bowl?) and cook for an additional 10 minutes before serving.

Mean-Green Smoothie

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I think my mind is subconsciously trying to tell me green is my favorite color. I have been eating so many green things.

Pistachio nut butter

Guacamole

Kale

And now this new smoothie I created! I mean I’m sure people blend these fruits all the time, but these proportions I used seemed to work 😉 plus, it’s super huge (liiiike 25-28 ounces?) but low calorie. Which is nice. I like low calorie food not for the fact that I am not eating as much; I like low calorie food because it means I can eat MORE food. For example- would you rather have half a cup of ice cream, or a whole cup of froyo when they taste exactly the same? I have made my point.

ANYWAYS this smoothie is also very high in potassium, protein, and vitamin A. These benefits will keep you properly hydrated, energized, and boosts your immune system.

Ingredients:

  • 1 banana
  • 2/3 cup blueberries
  • 1/2 cup frozen mango
  • 2 cups raw baby spinach
  • 1 cup unsweetened vanilla almond milk
  • ice cubes: optional. I actually forgot about them hahaha. But honestly, it really didn’t need them. It was very creamy, but pretty thin for a smoothie. If you want a thicker, colder smoothie, add about 6 ice cubes.

Procedure: Blend until desired consistency is reached. I did the “mix” version of my blender, the did “liquify” for about 30 seconds.

Enjoy! Nutrition Stats below

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Happy Healthy Huge Cookies

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I’m happy.

Do you want to know why? I’ll tell you.

My mother made guacamole. That’s not what you were expecting, huh. Well it’s true that as I am writing this I am sitting in my kitchen with the bowl she made it in and a spatula, spooning off the leftover guac as a late afternoon snack. Think that’s gross? I don’t care. I love guac almost as much as I love chocolate.

Almost.

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I’m also super thrilled about my newest creation, adapted from http://www.healthfulpursuit.com. It’s a cookie, but not my typical chocolate filled artery clogging cookie recipe. No, no. It’s a healthy cookie. YES. It has been done. I was actually tasting the batter and I was thinking “oh dear I don’t know if these will work out…” but they DID and they are AWESOME. As previously mentioned, I found the recipe for “Runner Repair Cookies” on Leanne Vogel’s healthy food blog, healthful pursuit. I decided to make them because I had almost all of the ingredients needed, and with school starting up soon, I usually get hungry around 10am-ish for a snack. These cookies literally taste like a pumpkin muffin, and I didn’t even use that much pumpkin! It’s the perfect balance of sweetness, with a light cakey texture with chunks of pepitas and cranberries. The protein powder, almond butter and chia seeds also bring a much-desired nutritional aspect to the the table (or rather, to the desk): protein! Then of course, being a coconut lover, I included some flaked coconut on top.

Let’s get to it!

Ingredients-

  • 1/2 banana
  • 2 eggs
  • 6 dates, pitted
  • 1/2 cup nut butter
  • 1/2 protein powder
  • 2 tbs pumpkin puree
  • 1/2 oz pepitas (pumpkin seeds)
  • 1/4 cup cranberries
  • 1/2 tsp vanilla extract
  • 2 tbs ground chia
  • 2 tbs no sugar maple syrup
  • 1/2 tsp baking soda
  • optional: flaked coconut for garnish

Procedure:

Preheat oven to 350 F.

Blend the banana, eggs, and dates in a food processor until dates are thoroughly chopped. Transfer to bowl.

Stir in everything else, except for the optional coconut.

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Line a baking sheet with parchment paper or a silicon baking sheet. Scoop the cookies out onto the baking sheet, probably 6 or 7 per pan. Garnish with coconut. I did these dudes in two rounds because I only had one silicon baking mat and was too lazy to butter another pan. Stick them in the oven for 6-8 minutes, or until a knife inserted in the middle of a cookie comes out with moist crumbs attached. Let cool on pan for a couple minutes, then transfer to wire rack to cool completely.

Enjoy! Nutrition facts are below 🙂

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Here is Leanne’s original recipe for her version of these cookies as seen on her blog-

http://www.healthfulpursuit.com/2011/02/runners-repair-cookies/

Peanut-butter Banana Protein Shake

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Look at that.  That’s like…more than 25 ounces. It’s HUGE. It’s filling. It’s energizing. And it’s simple. I originally came up with this recipe because I always loved having this “Almond Buzz” protein shake from this place called Embody. It’s a little fitness gourmet shop that has awesome juices, protein shakes, and even some snazzy little food items. However, it’s crazy expensive. Like $7 for a 16 oz shake. And the shake itself is rather thin. Hence, my version that is made at home, similar in calories, and much bigger/more filling!

Ingredients:

  • 1 cup unsweetened vanilla almond milk
  • 1 banana, sliced
  • 1 Tbs better ‘n peanut butter
  • 1 scoop (approx. 28 grams) vanilla soy protein powder
  • 1 cup crushed ice
  • 1/2 tsp instant espresso powder

Combine all in blender. Blend to desired consistency. I usually do the mix option, then the liquify option to make sure all the ice is completely smoothed over. Enjoy!

I calculated the calorie count myself because my little spark recipes tool was giving me some trouble-

Total calories: about 295

Total protein: about 27g

Pistachio Nut Butter

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It’s not easy being green. And unfortunately, pistachios are extremely underrated! Pistachios are lower in fat content than most nuts, but they are still packed with protein! And this pistachio butter I made (inspired by Alyssia from mindovermunch.com) is probably the best butter I’ve ever made. It has that sweet and salty element that I just can’t resist. And, of course, it’s simple and healthy!

Ingredients-

  • 2 cups shelled pistachios, salted if you want the kick ;D
  • 3/4 cup almond milk
  • 1 tsp cinnamon
  • stevia to taste

Procedure:

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Blend all ingredients in a food processor until smooth and creamy. It’ll take a while and it’ll go through various stages: bits of nuts, ball, then eventually it smooths out. Don’t worry if it takes you like 10 minutes. it’ll get there.

This recipe makes about 1 3/4 cups. Nutrition info is below! 1 serving=1 TBS

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Homemade Nut&Seed Granola

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So being home from school (and Colorado) has me in a munching mood. Like, a crazy munching mood. I’m just lazing around the house…trying to be productive…and eating. The problem is, eating peanut butter by the spoonful may SOUND appealing, but after a while…you need something different! So. I have adapted the original recipe from Alton Brown to my race recipe granola to this granola which is even yummier than before. It gives a kick of crunchiness, sweet seeds, rich peanut butter, and a subtle taste of vanilla to make an awesome granola for cereal, snacking, or pre-race fuel.

Gli ingredienti (even though this is totally not Italian)-

  • 2 cups rolled oats
  • 1 cups  mixed nuts
  • ¼ cup pumpkin seeds
  • 1/2 cup no sugar maple syrup
  • 1/4 cup brown sugar
  • 6 tbs better n peanut butter or 3 tbs of regular nut butter
  • 2 scoops of vanilla soy protein powder
  • 1/2 teaspoon salt

Procedure:

Preheat the oven to 350 F.

Spread the rolled oats on one baking sheet, and the mixed nuts and pumpkin seeds on another. Toast them in the oven for 15 minutes, tossing occasionally.

In the meantime, combined the maple syrup, brown sugar, and salt in a heavy bottom metal pan and heat on burner until brown sugar has completely dissolved. Transfer to a bigger bowl .

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Once oat mix is done, immediately pour oats and nuts into the syrup mix and stir until oats are coated.

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Add the nut butters and mix until even. Add the protein powder and mix until you can’t see traces on the mix.

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Spread mix onto a baking sheet and bake for 20 minutes, making sure it doesnt burn along the way. Don’t get it too crispy in the oven because it will continue to solidify after you take it out.

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I stole bits and pieces of this from http://www.foodnetwork.com/recipes/alton-brown/granola-bars-recipe/index.html – Alton Brown’s granola bar recipe 🙂

Yields: about 5 1/2 cups

Nutrition per 1/4 cup serving:

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