Coconut Almond Granola

October 26, 2012 By 3 Comments

Mamavation moms who eat a healthy breakfast have more success. That’s just the way it is. One of the most popular breakfasts on the Mamavation menu plan is the yogurt parfait. Yogurt, berries, and a sprinkle of granola. A simple meal to start the day off on the right foot, and one that’s easy and quick to throw together in a rush. But what about the granola? How do you find one without a bunch of added sugar? It’s almost impossible. Luckily, it’s easy enough to make your own. This recipe takes 20 minutes to stir and bake, and makes a big enough batch to last you a few weeks. Try playing around with the ingredients and coming up with your own unique blend. No sugar needed!


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Coconut Almond Granola

Calories per serving: About 35 calories per Tbsp.

Coconut Almond Granola

Ingredients

  • 3 cups gluten-free rolled oats
  • 1 cup shredded unsweetened coconut
  • 1 cup raw sliced almonds
  • 1/4 cup salba seeds (or chia seeds or flax seeds)
  • 1/4 cup hemp hearts
  • 1/3 cup organic coconut oil
  • 1 tsp. cinnamon

Instructions

  1. Preheat oven to 250 degrees.
  2. Mix all ingredients in a large mixing bowl, then spread out evenly on parchment lined baking sheets.
  3. Bake for 10 minutes, then toss with spatula. Bake 10 minutes more, then cool.
  4. Store in airtight container
http://www.mamavation.com/2012/10/coconut-almond-granola.html

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Alysa Bajenaru, RD is the official dietitian of Mamavation. You can find her blogging, tweeting, or chasing after one of her kids.

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Kale & Bacon Frittata

August 3, 2012 By 5 Comments

Did someone say bacon?  Is that allowed?  I say yes.  As long as it’s not with every meal, bacon can be part of a healthy eating plan.  Make sure to pick a brand that is sustainably farmed with no added nitrates.  My favorite is Applegate Organics Sunday bacon.  2 slices = 60 calories.  This frittata has 6 servings and only 4 slices of bacon, plus it’s packed with veggies.

As with all frittatas, use this as a guide, then add whatever veggies or ingredients you have on hand to make it your own.

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Kale & Bacon Frittata

Kale & Bacon Frittata

Ingredients

  • 4 slices bacon
  • 1/2 red bell pepper, diced
  • 2 green onions, diced
  • 1/2 zucchini, diced
  • 2 cups kale, chopped
  • 1/8 tsp. each salt & pepper
  • 8-9 eggs
  • 2 Tbsp. cheese (optional)

Instructions

  1. Prep everything before you start because the cooking process goes very fast. Preheat oven to 425 degrees. Place large oven-safe skillet on the stove over medium heat. Add bacon and cook 2 minutes per side or until crispy. Remove bacon from pan and place on paper towels to cool. Remove pan from heat and discard bacon grease.
  2. Place skillet back over heat and increase to medium-high. Add chopped vegetables and cook 2-3 minutes until veggies are bright and colorful. Chop cooled bacon and add back into skillet. Stir.
  3. Add eggs to skillet. As they cook, use a rubber spatula to lift up the edges and let the uncooked egg run underneath. Continue to do so around the pan. When the egg is no longer runny, sprinkle the top with cheese (if adding). Slide skillet into the oven and cook 5-7 minutes until set. Let cool for a few minutes then cut and serve.
http://www.mamavation.com/2012/08/kale-bacon-frittata.html

Now it’s you turn! Please link up your healthy recipes below:

Alysa Bajenaru, RD is the official dietitian of Mamavation. You can find her blogging, tweeting, or chasing after one of her kids.

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Millet Tabbouleh

July 13, 2012 By Leave a Comment
Have you tried any new whole grains lately?  Why not give millet a try?  Millet is a gluten-free ancient grain, typically grown for bird seed in the United States.  With 6 grams of protein per cup and a versatile flavor, this grain is not just for the birds!  Millet looks like little round seeds and is easy to cook with.  This tabbouleh recipe, adapted from Vegetarian Times, is a perfect cool salad for a hot summer day.  Double the recipe and eat if for lunch a few days in a row when it’s just too hot to eat anything else.  You can even put it on top of some fresh lettuce for more cool crunch.

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Millet Tabbouleh

Millet Tabbouleh

Ingredients

  • 2 Tbsp. plus 1 tsp. olive oil, divided
  • 1/2 cup millet, rinsed and drained, plus 2 Tbsp kept dry and separate
  • 1 large tomato, diced
  • 1 medium cucumber, peeled, seeded and diced
  • 1 bunch green onions (or 1 large Mexican green onion), chopped
  • 1/4 cup chopped fresh cilantro
  • 1/2 lime, juiced
  • 1-2 Tbsp. Sriracha hot sauce (adjust based on personal preference)
  • salt & pepper to taste

Instructions

  1. Heat 1 tsp. olive oil in medium saucepan over medium heat. Add millet and toast for 3 to 4 minutes, until dry and fragrant.
  2. Add 4 cups water, cover, and bring to a boil. Reduce heat and let simmer over medium-low for 15 minutes. Drain, rinse under cold water, and drain again.
  3. Transfer millet to a large bowl and add tomato, cucumber, green onion, cilantro, lime juice and Sriracha. Stir in remaining 2 Tbsp. olive oil and 2 Tbsp. dry uncooked millet. Season with salt & pepper.
http://www.mamavation.com/2012/07/millet-tabbouleh.html

Enjoy!

Now it’s you turn! Please link up your healthy recipes below:

Alysa Bajenaru, RD is the official dietitian of Mamavation. You can find her blogging, tweeting, or chasing after one of her kids.
Filed Under: Featured, Food, Longterm

Slow Cooker Bison Stew

June 22, 2012 By 2 Comments

Yes I know, it’s officially summer so the last thing on your mind is stew.  But hang with me for a minute.  This is a meal that you can throw in the crockpot in the morning, set it on low all day while you’re out running around, swimming, crossing items off your summer bucket list, and eat it whenever you get home.  And because it’s in the slow cooker, you won’t be heating up the kitchen.  Convinced?  Well trust me, I live in the land of 120 degrees, haboobs, and nighttime scorpion hunts, and I just ate this for 3 days in a row.  It was unbelievably good.

If you have any trouble finding grass-fed bison for this recipe, you could substitute grass-fed beef.  I always stock up on both when they are on sale and keep them in my freezer.

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Slow Cooker Bison Stew

Slow Cooker Bison Stew

Ingredients

  • 1 lb. grass-fed bison stew meat
  • 2 Tbsp. gluten-free all-purpose flour (or whole wheat flour if you are not gluten-free)
  • 1 lb. sweet potatoes, skin on, diced
  • 2 yellow onions, peeled and sliced thick
  • 5 carrots, peeled and thickly sliced
  • 3 tomatoes, diced
  • 4 bay leaves
  • 1 tsp. Herbs de Provence or Italian Seasoning, crushed
  • 1/2 tsp. freshly ground black pepper
  • 4 cups low-sodium broth (use any kind you prefer, if you are gluten-free make sure to check for that on the label)
  • 1/4 cup freshly chopped parsley for topping

Instructions

  1. If frozen, thaw stew meat in microwave. Once thawed, toss meat with flour.
  2. Layer vegetables in slow cooker with sweet potatoes on the bottom, then onion slices, carrots, and tomatoes. Top with stew meat, then bay leaves, herbs and pepper. Pour broth over everything, add lid and cook on low for 6-8 hours.
  3. Stir and remove bay leaves before serving. Top with fresh parsley.
http://www.mamavation.com/2012/06/slow-cooker-bison-stew.html

Enjoy!

Now it’s you turn! Please link up your healthy recipes below:

Alysa Bajenaru, RD is the official dietitian of Mamavation. You can find her blogging, tweeting, or chasing after one of her kids.

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Vegan Caprese Salad

June 1, 2012 By 4 Comments

Who doesn’t love the summery flavors bursting from a caprese salad? I know I do! If you are serving someone who is following a vegan or dairy-free diet, this version works perfectly. Simply substitute the typical mozzarella with fresh avocado. Try finding different brightly colored tomatoes at local farmers’ markets or grow your own. Happy Summer!

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Vegan Caprese Salad

Rating: 51

Vegan Caprese Salad

Ingredients

  • 2 cups fresh assorted grape or cherry tomatoes, halved
  • 1 avocado, pitted and diced
  • 1 bunch fresh basil, torn
  • 1 Tbsp. fresh lemon juice (1/2 lemon)
  • Salt & Pepper to taste

Instructions

  1. Arrange basil leaves on the bottom of a large plate. Top with tomatoes and avocado, then lemon juice and salt & pepper. Serve immediately.
http://www.mamavation.com/2012/06/vegan-caprese-salad.html

Enjoy!

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Alysa Bajenaru, RD is the official dietitian of Mamavation. You can find her blogging, tweeting, or chasing after one of her kids.

Filed Under: Featured, Food, Longterm

Golden Beet Slices with Goat Cheese and Walnuts

May 11, 2012 By 2 Comments

A fancy-looking appetizer that is a cinch to put together.  Impress your guests with this simple recipe!

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Golden Beet Slices with Goat Cheese and Walnuts

Rating: 51

Golden Beet Slices with Goat Cheese and Walnuts

Ingredients

  • 1 large golden beet, washed and trimmed from stem (multiply based on how many you want to serve - one beet will give you about 7 slices)
  • 1 small log soft chevre goat cheese
  • 7 raw walnut halves (I used California walnuts)

Instructions

  1. Place beet in a medium or large pot and cover with water. Set over high heat until boiling. Boil 25-35 minutes until fork tender.
  2. Remove beet from water. When cool enough to handle, slide skin off with your fingers (should come off easily). Slice into 1/4 inch slices and arrange on a plate.
  3. Top each beet slice with a dollop of goat cheese and one walnut half. Serve and enjoy! Multiply the ingredients based on how many guests you will be serving.
http://www.mamavation.com/2012/05/golden-beet-slices-with-goat-cheese-and-walnuts.html

Enjoy!

Now it’s you turn! Please link up your healthy recipes below:

Alysa Bajenaru, RD is the official dietitian of Mamavation. You can find her blogging, tweeting, or chasing after one of her kids.

Filed Under: Featured, Food, Longterm

Roasted Asparagus and Cherry Tomatoes

March 30, 2012 By 5 Comments

 

When someone tells me they don’t like a certain vegetable, I always challenge them to try it roasted before ruling it out forever.  Roasting brings out amazing flavors while maintaining a pleasing texture.  The general recipe is to cut veggies into uniform sizes, spritz with olive oil, roast at 400 for 15-20 minutes, then sprinkle with salt & pepper.  That’s exactly what I did here with two veggies from my co-op offering.  Serve as a side dish to any protein, or make roasted veggies the main star of the meal.

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Roasted Asparagus and Cherry Tomatoes

Roasted Asparagus and Cherry Tomatoes

Ingredients

  • 1 bunch asparagus, trimmed
  • 1 pint cherry tomatoes
  • 1 Tbsp. olive oil (or use a Misto sprayer)
  • 1/4 tsp. salt
  • 1/4 tsp. pepper

Instructions

  1. Preheat oven to 400 degrees. Line a baking sheet with parchment paper. Arrange asparagus and tomatoes in a single layer and spritz with olive oil. Roast for 15-20 minutes then sprinkle with salt & pepper. Serve immediately.
http://www.mamavation.com/2012/03/roasted-asparagus-and-cherry-tomatoes.html

Enjoy!

Now it’s you turn! Please link up your healthy recipes below:

Alysa Bajenaru, RD is the official dietitian of Mamavation. You can find her blogging, tweeting, or chasing after one of her kids.

Filed Under: Featured, Food, Longterm

Make Your Own Taco Seasoning

March 9, 2012 By 2 Comments

Tacos when made with lean organic beef or turkey can be a healthy and satisfying dinner for the whole family.   Pairing them with healthy toppings like vegetables and salsa adds nutrition, flavor, and color.  Watch out for that pre-packaged taco seasoning though.  Most contain high amounts of sodium and even some additives like MSG.  It’s easy to make your own, and you can even make a larger batch to keep in your spice drawer.  This recipe calls for 1/4 tsp. of salt per 1 lb. ground beef or turkey.  That works out to only 96 mg sodium per person!

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Make Your Own Taco Seasoning

Make Your Own Taco Seasoning

Ingredients

  • 1 Tbsp. chili powder
  • 1/2 tsp. garlic powder
  • 1/4 tsp. onion powder
  • 1/4 tsp. red pepper flakes
  • 1/4 tsp. dried oregano
  • 1/2 tsp. smoked paprika
  • 1.5 tsp. ground cumin
  • 1/4 tsp. sea salt
  • 1/2 tsp. ground black pepper

Instructions

  1. Mix all ingredients. After meat is browned, drain fat. Stir in taco seasoning and 3/4 cup water. Simmer for 5 minutes

Notes

You can adjust the heat by adding more or less red pepper flakes (or by keeping them out all together) and adjusting the black pepper. Play around with the mix and make it your own.

If making in bulk, store in airtight container for up to 6 months. Use 3 Tbsp. per 1 lb. meat.

http://www.mamavation.com/2012/03/make-your-own-taco-seasoning.html

Tip: Try buying your spices from the bulk section of your natural grocer (like Sunflower Market or Sprouts) to save even more money!


Enjoy!


Now it’s you turn! Please link up your healthy recipes below:

Alysa Bajenaru, RD is the official dietitian of Mamavation. You can find her blogging, tweeting, or chasing after one of her kids.

Filed Under: Featured, Food, Longterm

Herbed Meatballs Recipe

February 17, 2012 By 4 Comments

Part of living a healthy lifestyle is being prepared.  Since life throws us constant curveballs, it’s a good idea to have some healthy meal options on standby for those crazy days.  Meatballs are great to make ahead and freeze.  You can pull them out and heat them in a pinch.  Serve with marinara or bbq sauce.  Pair them with pasta or a salad and fruit.  Meatballs are versatile, and a crowd pleaser.  These are even perfect to take to a party!  The ones pictured above were made for our Valentine’s Day appetizer party.  They were a hit!

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Healthy Herbed Meatballs

Rating: 51

Prep Time: 5 minutes

Cook Time: 20 minutes

Total Time: 25 minutes

Healthy Herbed Meatballs

Ingredients

  • 1/4 cup quinoa flakes (could also use rolled oats)
  • 1/4 cup low-sodium chicken broth
  • 1 large egg, lightly beaten
  • 1.5 tsp Herbes de Provence (or Italian seasoning)
  • 1/2 tsp. ground cumin
  • 1/2 tsp. black pepper
  • 1 clove garlic, minced
  • 1/2 cup yellow onion, minced
  • 1/4 cup fresh parsley, minced
  • 2 Tbsp. tamari (or soy sauce)
  • 1 lb. lean ground beef (could also use bison, turkey, or chicken)

Instructions

  1. In a medium bowl, combine quinoa flakes (or oats) and chicken stock. If possible soak for up to 8 hours (if not soaking in advance, quinoa flakes may work better because they absorb liquid faster). Add egg, herbs, spices, onion, parsley and tamari (or soy sauce).
  2. Crumble ground meat into a large bowl. Add egg mixture and mix with clean bare hands. Mix gently, pulling the meat apart, not packing it together.
  3. Bake meatballs on parchment-lined backing sheet at 400 degrees for 20 minutes. Alternate cooking method: simmer in 1/2 cup water in a covered skillet for 15 minutes. Serve with marinara sauce or bbq sauce. Freeze unused meatballs within 3 days.
http://www.mamavation.com/2012/02/herbed-meatballs-recipe.html

Recipe adapted from Rachel Albert

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Submitted by: Alysa (@inspiredrd) from InspiredRD.com Dietitian, Personal Trainer, Cook, Crafter, Wife, Mom, proud wearer of onion-goggles. New Celiac. Official dietitian of Mamavation & Baby Boot Camp.

Filed Under: Featured, Food, Longterm

Easy Turkey Chili Recipe

January 27, 2012 By 5 Comments

It’s 5 pm and you have nothing planned for dinner, what do you do?  Grab some fast food?  How about making your own fast food that is healthy and delicious?  This chili recipe is easy enough to throw together in 30 minutes, and the whole family will love it.  Keep the ingredients on hand for those crazy nights when you might be tempted to call the pizza guy!

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Easy Turkey Chili

Rating: 51

Prep Time: 5 minutes

Cook Time: 45 minutes

Easy Turkey Chili

Ingredients

  • 1 Tbsp. olive oil
  • 1 lb. ground turkey
  • 1 yellow onion, chopped
  • 3 cloves garlic, minced
  • 2 cups water
  • 28 oz. can diced fire-roasted tomatoes (I used Muir Glen)
  • 2 cups pinto beans (I used some from my frozen stash, you could use 1 can if you want)
  • 2 Tbsp. chili powder
  • 1/2 tsp. paprika
  • 1/2 tsp. dried italian seasoning
  • 1/2 tsp. ground cumin
  • 1/2 tsp. salt
  • 1/2 tsp. ground black pepper
  • Optional toppings - cilantro, green onion, avocado, shredded cheese

Instructions

  1. Heat oil in a large pot over medium-high heat. Add turkey and stir until cooked through.
  2. Add onions and garlic, stir and cook until tender, about 5 minutes.
  3. Add water, tomatoes, beans and spices. Stir.
  4. Bring to a boil. Reduce heat to low and cover. Simmer for 30 minutes or until ready to eat.
  5. Serve with optional toppings.
http://www.mamavation.com/2012/01/easy-turkey-chili-recipe.html

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Submitted by: Alysa (@inspiredrd) from InspiredRD.com Dietitian, Personal Trainer, Cook, Crafter, Wife, Mom, proud wearer of onion-goggles. New Celiac. Official dietitian of Mamavation & Baby Boot Camp.

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