Hummus

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This is a great staple, can be used as a spread on wraps and sandwiches or Dips for chips and veggies; and Hummus is packed with fiber

Ingredients:

• ¼ cup of tahini
• ¼ cup of lemon juice
• Blend in Processor for 1 minute
• Then add 1 clove of garlic-minced
• 2 tbsp of olive oil
• ½ teaspoon of ground cumin
• ½ teaspoon of sea salt
• Process for another minute
• Scraping sides down
• 1 can of chick peas- drain and rinse

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Directions:

1. Add ½ of can to processor and blend
2. Add remaining can
3. Blend for 1-2 min
4. Then add 1-2 tbsp of water for extra creamy hummus
5. Add to plate, drizzle with olive oil and a dash of paprika or Sumac
6. Using chips, pita bread, or veggies- Enjoy!

Yogurt & Muesli

This was a favorite breakfast in Thailand that we brought back and have been enjoying. Muesli is huge in Europe as well! It’s healthy and full of flavor

Ingredients

• Grain flakes, for example rolled (flaked) oats, wheat flakes, rye flakes, etc.
• Dried fruit
• Nuts and seeds, whole or chopped, to taste
• Milk
• Yogurt
• Fresh fruit, if desired

Basic Muesli Recipe

1. 4 cups rolled (flaked) grain (barley, oats, rice, rye, or spelt)
2. 1/2 cup (65 grams) sunflower seeds (hulled)
3. 1/2 cup (32 grams) pepitas (pumpkin seeds)
4. 1/2 cup (72 grams) sesame seeds
5. 1 cup (95 grams) almonds, roughly chopped
6. 1 cup (230 grams) dried fruit, chopped
7. 1 tsp (2.6 grams) cinnamon, ground
8. Fresh fruit, to serve
9. Plain yogurt, to serve

What are the nutritional benefits of muesli?

• Muesli typically has less sugar and calories than most breakfast cereals on supermarket shelves.
• It's high in fiber and whole grains, which regulate the digestive system, are filling and can aid in weight control.
• Muesli is a potent source of antioxidants.
• The addition of nuts provides a great source of protein and omega-3 fatty acids (especially walnuts).
• Milk or dairy alternatives that usually accompany muesli is a source of dairy and protein.

Creamed Corn Mint Couscous

This dish is great paired with Cindy’s Sautéed Mint Salmon

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Ingredients:

• 1 box of couscous
• 2 cups of low sodium chicken broth/ or water
• 1 cup of cream of corn
• 1 tsp of sea salt
• 1 tsp of fresh ground pepper
• Optional 1/3 cup of grated Parmesan cheese (Pat doesn't like cheese)

Directions:

1. In a medium pan boil the 2 cups of chicken broth/ or water
2. Pour in the couscous and remove from heat and cover
3. Let sit for 5 min and then use a fork to mix
4. Stir in the cream of corn, salt, and pepper
5. Optional to add 1/3 cup of Parmesan cheese
6. Enjoy!

Papaya Salad-Thai Cooking

Over the holidays I had the most amazing experience, I got to travel to Thailand. The culture was awesome, but even better was the food. Thai food is not only packed with a lot of flavor, but most dishes are healthy for you too! So today I am making my favorite…. Papaya Salad

Ingredients:

• 1 medium dark green papaya
• 3 garlic cloves (kratiem)
• 1 red Thai Chilies (prikkheenoo)
• 1 tomato, cut into wedges
• ½ cup of chopped green beans
• 1 tablespoon of fish sauce
• ¼ cup of lime juice (1 lime squeezed) (ma-kaampiag)
• 1 cup of unsalted peanuts

Directions:

1.  Peel the papaya and rinse with running water to remove the acid. Remove the seeds and shred the papaya with a grater. Set aside in a bowl of ice water for crispiness.
2.  Place the garlic cloves and the chilies in a mortar and mash with a pestle until crushed into chunks. Place the papaya and the remaining ingredients in the mortar and gently combine all ingredients by mixing with the pestle and a spoon. Serve cold and enjoy!

Nut Berry Rice Cake Crunch

(Cindy’s favorite snack)

Sale

Healthy Cooking: Rice Cakes

Sale Price: $0.99 Original Price: $1.99

Purchase

This snack is yummy, fast, and will kill your sweet craving! Its healthy, high in protein and big on taste!

Ingredients:

• 1 Caramel Corn Rice Cake
• 2 tablespoons of Greek yogurt
• 2 strawberries sliced
• 10-12 Almonds
• A pinch of mozzarella cheese
• A dash of cinnamon
• 1 packet of stevia

Directions:

1. Spread the yogurt on top of the rice cake
2. Layer with sliced strawberries
3. Top with Mozzarella cheese, almonds, cinnamon, and stevia
4. No baking required!
5. Serve and enjoy!

Spiced Roasted Chickpeas→

We are looking for Healthy Side dishes throughout the holidays! This dish is packed with Fiber, Low in Fat, and Low in Carbs

Sale

Healthy Cooking: Chickpeas

Sale Price: $0.99 Original Price: $1.99

Purchase

Ingredients:

• 2 15 ounce cans of organic chickpeas- Rinsed and drained
• 2 tablespoons extra virgin olive oil
• 1 teaspoon of ground cumin
• 1 teaspoon of coriander
• 1 teaspoon of chili powder
• Sea salt and ground black pepper

Directions:

1. Preheat the oven to 400 degrees
2. In a medium bowl toss the chickpeas with the olive oil, cumin, coriander, chile powder, salt, and pepper
3. Spread the chick peas on a cookie sheet
4. Roast for 30 min or until slightly golden

Cindy’s Homemade Guacamole

My Guacamole is awesome and I pair it with gluten free chips and carrots
Why is it better to make your own instead of the pre-packaged kind? You know what’s going into it and you can control the amount. When you taste it, you know you are getting the health benefits of the Avocados, instead of tons of sodium. Also you can add in different spices to change up the taste.
Benefits of eating Avocados- One of the added benefits of eating avocados, they help reduce levels of cortisol & inflammation, which helps cut down on fat storage in the mid region.
Benefits of Feta Cheese-When you choose feta cheese over standard cheddar cheese, you get the cheesy taste with a third less calories. Feta cheese is also a third lower in fat.

Ingredients:

• 2 ripe avocados
• 1 Lime or Lemon- squeezed
• 1/2 teaspoon sea salt
• ¼ teaspoon of freshly grated black pepper
• 2 tsp of minced garlic
• ¼ tsp of red pepper flakes
• Optional- ¼ cup of Feta Cheese 

Directions:

• Cut avocados in half and remove seed. Scoop out avocado from the peel, put in a mixing bowl.
•  Using a fork, roughly mash the avocado. (Don't overdo it! The guacamole should be a little chunky.) Add the lime or lemon, garlic, salt and pepper and mash some more. Add in the red pepper flakes and feta cheese.

Pumpkin Chocolate Chip Muffins

Delicious Healthy Snacks loaded with Fiber

Ingredients: 

4 egss

2 cups of baking Stevia

1 (15 ounce) can pumpkin

1 teaspoon vanilla extract

1 1/4 cups of canola oil

3 cups of flour ( I used almond flour) 

2 teaspoons baking soda

2 teaspoons baking powder

2 teaspoons cinnamon

1 teaspoon sea salt

12 ounces dark chocolate chips ( I like the mini ones better) 

Directions: 

1. In a large mixing bowl beat eggs, stevia, pumpkin, vanilla, and oil until smooth. 

2. Mix dry ingredients together and mix into pumpkin mixture. Fold in chocolate chips

3. Fill greased or paper lined muffin cups full

4. Bake @ 400 degrees for 16-20  minutes

Makes 24 muffins! Enjoy

Raw Zucchini with Creamy Tomato Sauce

This Raw recipe is amazing! You will think you are eating pasta!

The creamy sauce is delicious and is dairy free :)

I paired this with fresh caught Cobia

Ingredients:

4 medium zucchini

20 cherry tomatoes

2 cloves of garlic

2 tablespoons of tahini

3 teaspoons of dried basil

1 teaspoon oregano

1 teaspoon sea salt

1 teaspoon ground black pepper

Directions: 

Process zucchini into spirals or matchsticks and set aside

Add all ingredients into a food processor, blend until smooth. 

Top zucchini with sauce and serve. Enjoy! 

Oatmeal/ Banana/ Peanut Butter Protein Squares

Oatmeal/ Banana/ Peanut Butter Protein Squares

Ingredients:

• 1 & 1/2 cups of old fashioned oats
• 1/4  cup of stevia/brown sugar blend
• 1 teaspoon of baking powder
• 1/2 teaspoon of sea salt
• 1 teaspoon of cinnamon
• 1 teaspoon of vanilla extract
• 1/2 cup of almond milk
• 1 Large mashed banana
• 1 large egg, lightly beaten
• 1/4 cup of creamy natural Jiff peanut butter

Directions:

1. Mix together the oats, brown sugar, baking powder, salt, and cinnamon
2. Add in the vanilla extract, milk, and egg
3. Mix the ingredients together
4. Add in the mashed banana and peanut butter 
5. Mix the ingredients together
6. Pour the mixture into a lightly greased 8x8 baking pan. 
7. Bake at 350 degrees for 20 min
8. Cool and cut into squares

Makes 12-14 squares

ENJOY!

10 grams of protein per square

6 grams of carbohydrates

4 grams of sugars

Homemade Protein Bars

Homemade Protein Bars

Ingredients:

• 1/2 cup of Natural Jiff Peanut Butter
• 1/3 cup of honey
• 1 tablespoon of Agave Nectar
• 1/4 cup of coconut oil
• 1 1/2 cup of Old fashioned oats
• 1 1/2 tablespoons wheat germ
• 1/2 scoop of chocolate whey protein powder
• 1/2 cup of ground flax seed
• 1/4 cup of dry roasted peanuts
• 1/4 cup of dark chocolate chips

Directions:

1. Melt peanut butter, honey and coconut oil together in a small sauce pan over low/medium heat, stirring constantly. It only takes a minute or two to melt. 
2. In mixing bowl, combine all other ingredients except for chocolate chips, and stir well. 
3. pour liquid mixture over dry mixture and stir until well combined
4. Let cool in bowl for several minutes
5. Place mixture into foil lined 8x8 pan and press down firmly. 
6. Sprinkle chocolate chips over top and press down firmly with hands. 
7. Place in Fridge or Freezer to set
8. Flip the foil out onto cutting board and cut into desired bar sizes. 

ENJOY!

12 grams of protein per bar

4 grams of carbohydrates

2 grams of sugar

Makes 12-14 bars

Cindy's Healthy Pumpkin-Cheesecake Bars

Cindy's Healthy Pumpkin- Cheescake Bars

INGREDIENTS:

• 6 tablespoons smart balance butter melted and cooled
• 1 3/4 cups stevia
• 3 large eggs
• 1 1/2 teaspoon pure vanilla extract
• 1 cup canned pure pumpkin
• 1/3 cup water
• 1 3/4 cups all-purpose wheat flour
• 1 tablespoon pumpkin pie spice
• 1 teaspoon baking soda
• 1/2 teaspoon baking powder
• 1/2 kosher salt
• 1 package (8 oz.) fat free or lite cream cheese, at room temperature

DIRECTIONS:

1. Preheat oven to 350°. Line a 10x 15 inch baking pan with non-stick foil or parchment paper and spray with non-stick cooking spray.

2. In a bowl, with an electric mixer on medium speed, beat butter and 1 1/2 cups stevia  until smooth. Beat in 2 eggs, pumpkin, 1 teaspoon of vanilla and 1/3 cup water until well blended.

3. In another bowl, mix flour, pumpkin pie spice, baking soda, baking powder, and salt; add the dry ingredients into the butter mixture until and combine until well blended. Spread batter evenly into the prepared pan

4. In a bowl, with an electric mixer on medium speed, beat cream cheese, remaining egg, remaining 1/4 cup sugar, and remaining ½ teaspoon of vanilla until smooth.

5. Drop cream cheese mixture in evenly spaced portions over the pumpkin batter. Pull a knife tip through filling to swirl slightly into batter.

6. Bake in a 350° oven until center of the pumpkin batter (not cream cheese mixture) springs back when touched, about 30 minutes. Let cool completely in pan, then cut into 24 bars.