Chocolate Oats

Chocolate for breakfast? Hell yes! You know that I eat oats every day, and today I was in the mood for some chocolate. There is no such thing as the wrong time for chocolate!! This is just like my regular porridge oats, but I add a tablespoon of cocoa powder during cooking. The exact recipe is as follows:

THE STUFF:

1/2 cup porridge oats (I can't find porridge oats in stores so I buy mine online in bulk off Amazon)

1 3/4 cups water

1 tablespoon chia seeds

1 tablespoon unsweetened cocoa powder

1 banana, sliced

2 strawberries, sliced 

5 raspberries, halved 

6-8 blueberries 

THE METHOD:

1. Add the water, chia seeds, and porridge oats to a small pot on medium high heat. Bring to a boil and reduce to a simmer, whisking constantly. Add the cocoa powder and cook to desired consistency. Pour into a serving bowl and set aside.

2. Slice the fruit and arange on top of your oats. Make it pretty! 

3. DEVOUR! 

You can top your oats with any fruits you like! I don't like things very sweet, but you can add a natural sweetener, like honey, if you prefer! 

Enjoy!

Eat Oats Every Day

Breakfast is the most important meal of the day! I am obsessed with oats and love making them look pretty every day. We eat with our eyes! Take an extra few minutes to give your meals a pretty presentation. 

Use my recipe as a guideline and recreate your own!!

THE STUFF:

1/2 cup porridge oats (I can't find porridge oats in stores so I buy mine online in bulk off Amazon)

1 1/2 cups water

1 tablespoon chia seeds 

3 tablespoons liquid egg whites

1 banana, sliced

3 strawberries, sliced 

5 raspberries, halved 

1 tablespoon nut butter of choice 

1 teaspoon hemp seeds (hemp hearts)

THE METHOD:

1. Add the water, chia seeds, and porridge oats to a small pot on medium high heat. Bring to a boil and reduce to a simmer, whisking constantly. Add the liquid egg whites and cook to desired consistency. Pour into a serving bowl and set aside.

2. Slice the fruit and arange on top of your oats along with the nut butter. Make it pretty! Sprinkle with hemp seeds.

3. DEVOUR! 

You can top your oats with any fruits you like! Enjoy!

Quick and Easy Healthy Lentil Soup

Lentil soup is one of my favorite soups ever! It is a staple that is good for lunch or dinner. It tastes even better leftover! 

Lentil soup is a clean meal that is so simple to recreate. It is full of vitamins and best of all, cheap to make! The lentils are an excellent source of fiber and plant protein. Toasting the garlic and adding cumin really gives this soup a kick. If you don't like cumin you can omit or substitute with another spice. The beauty of this soup is that you can tweak to your liking!

I cook my soups in a cast iron Dutch oven. I love cast iron cooking and love cooking in my skillet too. 

What you need:

• 4 cloves garlic
• 1 sweet or yellow onion, diced or chopped
• 4 carrots, diced or chopped 
• 4 stalks celery, diced or chopped 
• 3 tbsp extra virgin olive oil (or coconut oil)
• 2 cups lentils (you can use green, split red, or a mix of both!)
• 1 tablespoon cumin
• 2 qt broth (look for sodium free, and water can definitely be substituted just be sure to season accordingly.)
• 1 bay leaf
• 2 whole sprigs fresh thyme
• Salt and pepper to taste
• 2 cups frozen chopped kale

Serves: 6-8, about 200 calories each

Set a large, dry dutch oven over medium heat and drop in the garlic cloves with their peels still on. Let them toast for a few minutes on each side, until the skins are browned and fragrant, and set aside. 

Add the oil to the dutch oven and sauté the carrots, onion, and celery  until browned and tender, about 15-20 minutes.

Peel and smash up the garlic cloves and add to the pot with the lentils and cumin. Cook for a few seconds, until the lentils are nicely coated in oil. Add the broth and/or water into the pot. Tie the bay leaf and whole sprigs of thyme with kitchen string and add to the pit. Simmer until the lentils are tender, about 30-45 minutes. Cook the lentils to your taste and fish out the bay leaf and thyme bundle.

Season with salt and pepper and serve. This soup is delicious on it's own, but I love adding greens. Right before serving, stir in the frozen kale (or other frozen greens of your choice like spinach or Swiss chard) and cook for a minute until hot. Serve it with a big side of toasted hearty whole grain bread or homemade cheesy baguette croutons.

Chocolate Egg-White Oats

Chocolate for breakfast? Hell yes! After an intense workout, it is vital to have a protein packed clean breakfast! I eat oats every day, and these chocolate oats are simple and delicious! 

THE STUFF:

1/2 cup (1 serving) of old fashioned oats

1 cup water

1 TBS chia seeds

1 TBS unsweetened cocoa powder

3 TBS liquid egg whites or 1 egg white

1/4 cup plain nonfat Greek yogurt

1 banana, sliced

4 strawberries, sliced

6-8 raspberries

1 TBS goji berries

THE METHOD:

1. Follow instructions for the oats and choose method: stovetop or microwave. I make 1 serving on the stovetop. Bring water to a boil and once boiling, add oats, egg whites, cocoa powder, and chia seeds. 

2. Reduce to med-low heat and cook for 5 minutes or according to instructions/desired consistency. (For microwave you can throw it all in a bowl and cook on high for a few minutes stirring occasionally, but be careful of overflow.)

3. Top with Greek yogurt, bananas, fresh berries and goji berries.

You can top with any fruits you like! I don't like very sweet meals but you can sprinkle in a bit of natural sugar, like coconut sugar, if you prefer!! Enjoy!

Brussels Sprouts

Brussels sprouts are one of my favorite veggies and I eat them almost every day. Incorporating them into your diet can provide your body with a range of important nutrients that help to promote good health. I love sautéing them with onions in a bit of coconut oil (avoid the bacon grease!) Here is a list of the nine most significant reasons why adding more Brussels sprouts to your diet can improve and extend your life!

1. They have powerful anti-carcinogenic properties, in other words, they fight cancer.

2. They help you avoid excessive, painful levels of inflammation. They are a good source of Vitamin K, which your body needs in order to keep chronic inflammation under control. Less than two servings of Brussels sprouts provides you with over a third of your recommended daily intake of omega-3 fatty acids, and these are necessary for the production of certain messaging molecules that can reduce unnecessarily high levels of inflammation.

3. They help to protect your DNA by promoting stability inside white blood cells. It is thought that they do this by blocking the action of a particular enzyme that can cause DNA instability. Nutritional experts say that you should have at least one serving of Brussels sprouts each day if you want to protect your DNA in this way.

4. They can help to lower your cholesterol.

5. They boost cardiovascular health. Studies show that regularly eating Brussels sprouts lowers your likelihood of developing heart disease, having a heart attack, and suffering from hardened arteries.

6. They promote digestive health since they are an excellent source of fiber. This helps to keep your bowels regular and helps to prevent constipation. In addition, some studies show that eating Brussels sprouts helps to protect your stomach lining by inhibiting the growth of H. pylori bacteria that can cause stomach ulcers and acid reflux.

7. They can improve your resistance to disease by providing plenty of Vitamin C. Vitamin C promotes a healthy immune system that is effective at fighting disease. As a result, regularly eating Brussels sprouts should make you less likely to suffer from infections such as the cold and the flu.

8. They promote ocular (vision) health. Brussels sprouts are a good source of Vitamin A, and regular consumption of this vitamin has been proven to reduce your risk of losing your sight (as it lowers your likelihood of suffering from macular degeneration and glaucoma).

9. They do not cause thyroid gland problems. In recent times, there has been concern about whether cruciferous vegetables (such as Brussels sprouts, kale, and cabbage) can negatively influence thyroid gland function. However, you can rest assured that studies show that eating Brussels sprouts every day for four weeks does not appear to have any impact on the way your thyroid works.

As is obvious from the above health benefits, Brussels sprouts are an excellent addition to your diet if you want to increase your intake of fruits and vegetables. Be sure that you steam or sauté them if you want to enjoy the full force of their nutritional power!

Radicchio

I bought a small head of radicchio the other day because it is something I don't have often, and I wanted to try and incorporate it into my diet. I had NO idea there are so many awesome health benefits to this veggie!!! I made a tofu stir fry with radicchio, onions and brussel sprouts. Check out all of the perks of radicchio below!

1. Radicchio is high in antioxidants, which boosts overall health, wellness, and energy. Dark red radicchio has an antioxidant score of 3,537 per 100 grams! Antioxidant-rich foods support the body’s metabolism.

2. Radicchio neutralizes free radicals in humans, and helps fight cell damage. In other words, it's a cancer fighter. With its high ORAC (Oxygen Radical Absorbance Capacity) score, radicchio fights the cell damage to DNA that may lead to coronary heart disease, diabetes and cancer.

3. Radicchio promotes weight loss by being high in fiber. High fiber foods can make you feel full, and keep you feeling satiated longer.

4. Radicchio is full of minerals like Calcium, Iron, Potassium, Zinc, Copper, and Magnesium. It is also full of vitamins like Vitamin C, Thiamine, Riboflavin, Niacin, Pantothenic Acid, Vitamin B-6, Folate, Vitamin A, Vitamin E. The human body often absorbs vitamins and minerals more effectively from fresh vegetables than from supplements.

5. Chicories, like radicchio, contain a substance called inulin, which naturally helps to regulate blood sugar levels. Diabetes is linked to heart disease and stroke, so by controlling blood sugar levels with chicory, patients can lower their risk of cardiovascular disease and complications.

6. Health benefits of chicory include its effectiveness at fighting intestinal worms and parasites, aiding in digestion and colon cleansing, and helping to cleanse the blood, liver and circulatory system of harmful toxins. A healthy circulatory system supports overall fitness.

7. Radicchio promotes bile production. Increasing bile salts can improve digestion and reduce cholesterol. Reducing cholesterol directly benefits organ health and vigor.

8 The dark red color of radicchio is also important. The red color in fruits and vegetables denotes phytonutrients such as lycopene, ellagic acid, quercetin and hesperidin. Their phytochemical properties are beneficial in regulating blood pressure levels, lowering bad cholesterol levels, and reducing the risk of certain types of cancer. 

Incorporate this amazing veggie into your diet pronto!

Peanut Butter Overnight Oats

Don't throw out your almost empty container of nut butter! Make overnight oats right in the jar! This is a super easy clean eats recipe!

THE STUFF:

1 almost-empty jar of nut butter. You can use any kind you like: peanut, almond, sunflower seed, just as long as it's natural with no additives!

1/2 cup (1 serving) of your favorite style oats

1 cup of water

1 TBS chia seeds

1/4 cup plain nonfat Greek yogurt

1 banana, sliced

4 strawberries, sliced

6-8 raspberries

1 TBS hemp seeds

THE METHOD:

1. Throw oats, water, and chia seeds in almost empty nut butter jar (this was peanut butter), close lid, and leave in the fridge overnight. 

2. By the next day the oats and seeds absorb the water. Scrape the peanut butter remains from the jar and stir everything together. 

3. This step is totally optional, but I prefer my oats warm! Empty contents of jar in a small pan and cook on low heat for a few minutes until warm. (You can also warm in the microwave (throw it all in a bowl and cook for a few minutes), but be careful of overflow!

4. Pour oat mixture in a bowl and top with Greek yogurt, bananas, berries and hemp seeds.

You can top with any fruit you like! I don't like very sweet meals but you can sprinkle in a bit of natural sugar, like coconut sugar, if you prefer!!

Enjoy

Pan-seared Scallops with Whole Grain Rosemary Lemon-Spinach "Risotto" and Steamed Corn

THE STUFF

(Makes 2 servings)

1 tsp coconut oil

1 lb scallops (about 8 big ones)

1 cup of Trader Joe's whole grain Harvest Blend (you can use any whole grain of your choice)

1 cup water

1 cup baby spinach, finely chopped

1 tsp rosemary, finely chopped

The juice from 1/4 lemon

1 1/2 cups frozen corn

Salt and pepper to taste

THE METHOD:

1. Rinse scallops under cold water and pat dry. Usually they have the tiny muscle attached that connects them to their shell. Be sure to remove this, since it is chewy and not very edible. Sprinkle with salt and pepper to taste on each side and set aside.

2. Put on a pot of water to steam the frozen corn. I put the corn in a metal colander while steaming a bit of water in a pot underneath. While this boils, bring the 1 cup of water to a boil in a second smaller pot.

3. Once the water is boiling in the smaller pot, add whole grain blend (be sure to follow package instructions according to the specific whole grain you decide to use). Bring back to a boil then reduce to a summer and cover. Let cook 10 minutes.

4. While the whole grains cook, add frozen corn to steamer pot and let cook. Melt the coconut oil in a very hot and well-seasoned cast iron pan. Sear the scallops on each side for about 2-3 minutes. You don't want to move them because you want that crust to form nicely.

5. Once the whole grains are done cooking, add chopped spinach, lemon juice, chopped rosemary, and salt and pepper to taste.

6. Plate by putting the whole grain risotto on the plate and top with the cooked scallops. Arrange the steamed corn around each plate evenly.

Enjoy!

Clean Eating

I use the phrase clean eating often, but forget many may not understand. What is clean eating? Many people ask this question and are not exactly sure what clean eating really means. Clean eating consists of a diet that omits as many additives, chemicals, and preservatives as possible. If you are eating out of a box, you're doing it wrong. The human diet should consist of plenty of fresh, frozen, and/or dried fruits, fresh and/or frozen vegetables, whole grains, nonfat dairy, lean proteins, unsalted nuts and nut butters, and non-hydrogenated fats. I tell people that most of your food shopping should be at the edges of the supermarket; the center isles are filled with chemical-ridden processed food that you should want nothing to do with. 

It is very easy to be decieived by labeling, so it is vital to read ingredients in addition to labels. Unfortunately there are MANY companies out there claiming they are providing "healthy" food options, but don't be fooled. Most of these products come from huge corporations that are only looking to make money, not improve anyone's health. Basically, stop eating pre-made meals from a box, and start eating natural food, from the Earth! 

Egg White Oats

After an intense workout, you need to properly refuel and nourish your body with good, clean food! Oatmeal is my favorite and I eat oats every morning! This simple recipe is as follows:

THE STUFF:

1/2 cup (1 serving) of old fashioned oats

1 cup water

3 egg whites

1 banana, sliced

1 TBS Peanut Butter and Company Dark Chocolate Dreams peanut butter (or any nut butter of your choice!)

THE METHOD:

1. Follow instructions for the oats and choose method: stovetop or microwave. I make 1 serving on the stovetop. Bring water to a boil and once boiling, add oats and egg whites.

2. Reduce to med-low heat and cook for 5 minutes or according to instructions/desired consistency. (For microwave you can throw it all in a bowl and cook on high for a few minutes stirring occasionally, but be careful of overflow.)

3. Top with banana and peanut butter.

You can top with any fruits you like! The PB makes this pretty sweet and I don't like very sweet meals, but you can sprinkle in a bit of natural sugar, like coconut sugar, if you prefer more sweetness!! Enjoy!

Green Smootie

Look at the pretty Christmas colors!! We totally eat with our eyes. Last night I was in the mood for something sweet after dinner (as usual lol), so I wanted to whip up a green smoothie for my last snack of the day, the best snack: Dessert! Recpie is as follows:

THE STUFF:

1 banana

1 cup/8 oz. of coconut water

1 scoop of Amazing Meal Vanilla Chai Infusion vegetarian protein powder

(If you don't have this, substitute with 1-2 cups of greens, like spinach or kale)

1 TBS natural unsalted peanut butter

 TBS chia seeds, plus more for sprinkling

1-2 cups of ice, depending on consistency preferred 

1 TBS goji berries

THE METHOD:

Throw all the goodness in a blender, except goji berries, and blend away. Sprinkle goji berries and extra chia seeds on top.

Enjoy!