Showing posts with label Healthy. Show all posts
Showing posts with label Healthy. Show all posts

Monday, December 2, 2013

Healthy Delicious Homemade Granola

Never buy granola from the store again! This tastes so much better than anything you could buy - and you can customize this to put more of what you like and less of what you don't!

Please note: This recipe was adapted off of Rachel Ray's Addictive Granola recipe. I made a "Healthier" version by cutting down on some of the sugar and butter! It still tastes great - without overloading it with sweets and fat! I also made a bigger batch than her recipe called for, so I could store and save more for later.

Ingredients: 6 cups of Oats 2 cups of Almonds (I left 1/4 of a cup of them whole, and crushed the rest) 1 cup of Sweetened Coconut Flakes 2 cups of Chopped Walnuts 1/2 cup of Brown Sugar, packed 4 tablespoons of Honey 3 teaspoons of Cinnamon 6 tablespoons of Butter (if yo have Coconut Oil on hand, you can replace 2 tablespoons of butter with that) 1/2 teaspoon of Salt Step 1:
Preheat the oven to 300 degrees F. Line a couple baking sheets with parchment paper.

Step 2:
In a large bowl, pour in the oats. Crush the almonds in a bag or with a mortar and pestle - add to the bowl. Add coconut flakes, walnuts, brown sugar and cinnamon. Mix well.

Step 3:
Place a small saucepan on the burner over low heat. Once heated, add the butter (and coconut oil, optional), salt and the honey. Once melted, take it off the burner and pour over granola mixture and all ingredients - mix really well with wooden spoon (and hands if you're careful not to burn yourself).

Step 4:
Spread the granola out onto the baking sheets as evenly as possible - it's ok if the layer is fairly thick (ie: an inch or so in height).  But much thicker of a layer, will require you to either bake longer, or do another batch after the first has been taken out and cooled. Bake for 40-45 minutes total. Every 15 minutes, pull it out enough so you can stir and move the granola off the edges and mix it around for even cooking.

Step 5:
The granola should be a golden color and the nuts will be soft when done. Don't worry - once it cools they will harden. It is advised to not overcook this stuff! Once it has cooled, remove it from the pan and seal it up in airtight containers. I keep mine in the fridge - and it lasts a long time.

According to the original recipe, it can stay fresh at room temperature in air tight containers for up to two weeks, or freeze for up to three months or longer.

Lastly, if you find it's not sweet enough for your taste, then you can always melt a bit more butter and brown sugar and pour it over your batch of granola. Or, just add more the next time around. Personally, I think this is just sweet enough but still very natural and healthy.

My favorite way to eat this:
-Slice up whatever fruit you have into chunks. I prefer to peel and cut apples into chunks.
-Add some yoghurt.
-Top it off with some delicious homemade granola!
It's my favorite snack!


View the original article here

Sunday, November 24, 2013

Healthy High-Protein Hummus Artichoke Wrap

wrapmainfinal.jpgThis wrap is both delicious and healthy! If you use the same ingredients listed here, then you'll be consuming about 26 grams of protein - a hefty dose of vitamin A and fiber and several servings of vegetables! If you're concerned about calories, this whole meal is about 220 calories. If you add a couple ounces of grilled chicken to the wrap, the total calories will be at 320. If you want to increase that, add more chicken! P1013085.JPGIngredients: Hummus (I prefer the roasted red pepper kind) - 2 tablespoons 1/2 carrot sliced or shredded 1/4 cup of spinach Flatbread (I used Flatout multi-grain bread which has 9g of protein in each slice) 3 artichoke hearts (from a can) *optional: 2-3 ounces of grilled chicken, chopped

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Thursday, October 10, 2013

Healthy Chicken Lasagna

700_2287.jpgHey guys! Im back with another [delicious?] healthy version of a classic recipe: lasagna. This dish is usually made with a ton of full-fat cheese, ground beef, and glutenous pasta; my recipe replaces all three of these not-so-healthy ingredients with much cleaner ones. 

Ingredients:
4 Boneless skinless chicken breasts 2 boxes of Brown Rice Pasta Sheets2 cups Fat free cottage cheese or Fat Free Ricotta Cheese1 bag Baby spinach 1-2 cans Whole Tomatoes2 Tbs. Olive oil1 head Garlic 1 yellow Onionoptional: carrots and celerySpices: Basil, Oregano, Garlic Powder, Salt and Pepper

Nutrition Information 
Serving Size:   1/4 Pan (2x4 inch slice)
Calories         420
Fat                 11g
Sat Fat        2g
Carbs            51g
Fiber           7g
Sugar         14g
Protein         32g

700_2239.jpgChop your onion (and celery and carrots if you have them) and dice your garlic. Heat a tablespoon of olive oil in a large frying pan and toss the garlic in once the oil gets hot. After a minute or so, throw in the onions, celery, and carrots. Saute for several minutes until things start to stick. Now pour in your canned tomatoes and stir those around. Make sure to mash up the tomatoes into smaller chunks so they cook well. Bring to a boil, then let simmer for an hour, stirring occasionally.

Clean your chicken breasts and cut them into smaller chunks. A blender will suffice for this next step, but a food processor will work much better. Using the food processor or blender, puree your chicken chunks until you have a meat blob. In another frying pan, heat a tablespoon of olive oil and then dump in your meat blob. Mash it around so it spreads out, and as it cooks you will see that it does indeed turn into ground chicken! Break up larger chunks with your spoon to get that ground-meat texture.

Once the chicken is browned (and cooked too), and after the sauce has simmered for about an hour, dump the ground chicken into the sauce and add spices! I added a bunch of basil, oregano, salt, and pepper, but you can add whatever you like. Mix it all up and the meat sauce is done!


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Sunday, September 22, 2013

This Infographic Guides You to Healthy, Tasty Baking Substitutions

This Infographic Guides You to Healthy, Tasty Baking Substitutions

Whether you're trying to cut down on white flour or sugar, or you're just looking for some creative substitutions for better baking, this guide from our friends at Greatist will help you cut the sugar, wheat, or even the fat from your baked goods if you want to.

Regardless of your opinions on what should or shouldn't be part of a healthy diet, this guide probably has a substitution or two you can agree with (and a few you might not). For example, cup for cup, skim milk could be used in place of heavy cream, or bananas in the place of oil or butter. Similarly, you could use a cup of unsweetened applesauce for a cup of sugar (although the graphic warns you that you'll introduce moisture with applsauce, so for every cup used you should reduce the amount of liquid in the recipe by 1/4 cup overall). If you're cutting wheat flour from your diet, 1/3 cup of coconut flour or every cup of wheat flour works wonders in pancakes, cookies, or cakes.

Check out the full graphic below, and make note of the caveats to each substitution where they apply. Like we said, not all of them will be useful to all diets, but there are plenty of them, so you're likely to find one that works for you.

The Ultimate Guide to Healthier Baking | Greatist

This Infographic Guides You to Healthy, Tasty Baking Substitutions


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Thursday, September 5, 2013

Healthy Chocolate Pudding


Everyone loves chocolate pudding, but not everyone loves the nutritional content. Most store-bought puddings have at least 300 calories per cup, with the majority of those calories coming from sugar and fat. In addition, nearly all puddings have no more than 2 or 3 grams of protein.

This pudding is delicious, fast, and healthy, and only has 2 ingredients!

Ingredients:
-  1 cup Fat Free Greek Yogurt
-  1 Scoop Chocolate Protein Powder

optional add ins:
-  Sweetener (Stevia)
-  Bananas 
-  Nuts 
-  Chocolate Chips
-  Coconut Flakes 

Directions:
Scoop 1 cup of greek yogurt into a large cereal bowl. Add 1 scoop of protein powder and stir with a spoon until the powder is fully incorporated.
Add bananas, nuts, peanut butter, or any other topping if you want.

Nutrition Facts:
Serving Size: 1 Cup
Calories:       220

Fat:                  1g
Carbs:          12g
Sugar:      10g
Protein:        47g

47 grams of protein! (most of your recommended daily intake)


View the original article here

Thursday, August 29, 2013

Wednesday, July 24, 2013

Promote a Healthy Bean Garden with a DIY Trellis

Promote a Healthy Bean Garden with a DIY Trellis

Beans are a practical and healthy addition to any garden, but they grow best when they have something to climb. Sure, you could buy a trellis, but it's extremely cheap to build your own.

All you really need are some long poles and twine. Michelle Reynolds at Made+remade suggests bamboo, but long dowel rods, or even PVC, would probably work just as well (though they wouldn't look as nice). Basically, you need to tie together a few tripod-like structures with the rods, and hang two additional rods across the top and bottom of the installation. Once everything is secure and firmly planted in your garden, run a single long strand of twine in a zig zag pattern across the entire structure.

Once you're done, wait for your bean plants to sprout, and then manipulate them onto the loops of twine to "train" them to climb. In no time, the whole structure should be filled with the edible products of your own backyard garden. For some great pictures and a step by step guide, be sure to click through the source link.

Make a Simple Bean Trellis for Your Garden | Made+remade


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Friday, July 12, 2013