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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Microwave Egg White Omelette

July 6, 2012 By Leave a Comment

Time. Time in the mornings to put together a nutritious breakfast is something I lack. Herding my cats, (aka getting my 3 daughters dressed and out of the door) before work leaves me very little time to prepare breakfast never mind time to sit down and actually eat it. This is why one of my favourite on-the-go breakfasts is the microwave egg white omelette. Egg whites are very low in calories (approximately 17 cals/egg) yet are very high in protein (3.6g). Protein is converted very slowly by the body into glucose, which prevents the over production of insulin as a response, which then prevents the so-called sugar crash. By starting my day with protein instead of a sugary cereal or muffin, I prevent the glucose, insulin over-production, crash, craving cycle. I’ve even been known to drive my egg white omelette to work still in it’s cup and eat it at work. As well, these can be made AT WORK if you have a fridge and a microwave available to you to keep your egg beaters and chopped veggies in. That way you can make a quick breakfast, lunch or even a mid-afternoon snack at work.

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Microwave Egg White Omelette

Microwave Egg White Omelette

Ingredients

  • Pinch salt
  • 3 egg whites (or you can use liquid egg beaters)
  • Handful of chopped veggies (Some suggestions: finely chopped broccoli, red pepper, green pepper, onions, tomato, mushrooms, spinach, feta cheese etc.)

Instructions

  1. Separate the egg yolks from 3 eggs and whisk vegetables into the egg whites.
  2. Spritz mug, microwavable omelette maker, small dessert bowl, ramekin or custard cup with extra virgin olive oil. Sprinkle a few grains of salt into bottom of container. (Salt attracts microwave energy and helps to cook egg evenly).
  3. Pour egg mixture into mug.
  4. Cover with plastic wrap, pulling back small area for venting.
  5. Microwave on High (100% power) for 40 seconds. Let stand for 30 seconds before removing plastic wrap. If still undercooked, turn egg over in container, cover and microwave for another 10 seconds, or until cooked as desired.

Notes

Cooking times may vary.

http://www.mamavation.com/2012/07/microwave-egg-white-omelette.html

Enjoy!

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

Submitted by Janice (@fitcheerldr) from Fitness Cheerleader. Mama of 3 gals, runner, and Kinesiologist.

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Yogurt Garlic Chicken

May 18, 2012 By 3 Comments

This is my favorite overnight marinade for chicken. It is spicy, flavorful and the yogurt and lemon do a great job tenderizing the chicken for me. Just serve this over your favorite starch or salad greens. I like to serve ours over quinoa or whole wheat couscous.

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Yogurt Garlic Chicken

Yogurt Garlic Chicken

Ingredients

  • 2 c. plain yogurt (or Greek yogurt)
  • 1/2 c. lemon juice
  • 6 cloves garlic, minced
  • 1/2 tsp. cardamon
  • 1/2 tsp. cumin
  • 1/2 tsp. ground cinnamon
  • 1/2 tsp. nutmeg
  • 1 tsp. black pepper
  • 4 chicken breasts
  • 1 c. chicken stock
  • olive oil for the pain
  • parsley to garnish (optional)
  • salt to taste

Instructions

  1. Combine the first 8 ingredients in a bowl. Mix to combine.
  2. Rinse and dry your chicken breasts and put them in a ziplock bag. Add enough marinade to cover them. Seal and refrigerate overnight. Reserve the remaining marinade and refrigerate. This will be reduced down for a sauce with the chicken.
  3. Add a little olive oil to your pan and brown the chicken breasts. Remove, cover and set aside.
  4. Add the reserved marinade and chicken stock to your pan. Bring to a boil and simmer for 12 minutes.
  5. Add the chicken back to the pan and warm through. Turn the chicken so both sides are coated. Salt to taste, garnish with a pinch of parsley and serve.
http://www.mamavation.com/2012/05/yogurt-garlic-chicken.html

Enjoy!

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

Submitted by Andrea (@notimeMom) from Adventures in All Things Food. Farmer’s wife, SAHM and foodie at heart.

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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

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

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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Healthy Granola Bar Recipe

January 20, 2012 By 9 Comments

Due to popular demand, today’s recipe is how we make granola bars in our house.

These are amazingly delicious, and my fiance even likes them, and he doesn’t like granola bars.

Not only are they yummy, they’re packed with all sorts of ingredients that are good FOR you! Nutritional yeast is one of those good FOR you ingredients.

What’s nutritional yeast you ask?

Well, it’s a yeast grown on beet sugar and molasses, then fermented and dried so it’s gluten free and won’t form yeast in your body. It’s great for nursing moms (helps with milk production if you’re “feeling low”!) and is beneficial for babies who aren’t nursing.

It is SUPER rich in B vitamins (just 1Tbsp contains 100% of the daily B12 recommended for an adult), a great source of 18 amino acids and 15 minerals (including phosphorus, zinc, selenium, iron and magnesium). It also contains protein, folic acid, biotin and a load of other vitamins!

It’s sometimes available in your bulk section, or you can order it on Amazon!

So without further ado, I give you…..

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Granola Goodness Bars

Granola Goodness Bars

Ingredients

  • 2 cups old fashioned oats (I use the Quaker Oats, but Bob's Red Mill makes some good ones too)
  • 1 cup chopped nuts (measure them AFTER you chop them..I used almonds)
  • 2T sunflower seeds (totally optional)
  • 1/4c nutritional yeast
  • 1tsp pure vanilla extract
  • 1/3c honey
  • 1/3 agave syrup
  • 3T coconut oil (or homemade coconut butter, if you're so inclined..recipe here: http://www.crunchybetty.com/coconut-butter-recipe-3-steps-to-bliss)
  • 2 cups chopped dried fruit (for this batch, I used apricots and dried cranberries...look for fruits that are unsulphered and where fruit is the only ingredient)
  • palmful candied ginger, chopped
  • Trader Joe's Dark Chocolate Cocoa Nibs (usually by the register, in a little mint-type tin. Can't find another place to get these, but they're totally optional)

Instructions

  1. Preheat the oven to 350F. Butter (or use coconut oil) a brownie pan (8x8) and line with parchment paper. (DON'T use wax paper. Your granola bars will taste like candles. Ew.)
  2. On a rimmed baking sheet, add oatmeal, nuts and sunflower seeds (if using). Stir to distribute evenly. Bake for 8-10 minutes, stirring occasionally, until fragrant and lightly browned. WHILE you are toasting these, melt the coconut oil.
  3. Remove the oatmeal mix from the oven into a large mixing bowl and reduce oven temperature to 300F.
  4. Stir in nutritional yeast. While mix is still warm, add all other ingredients EXCEPT cocoa nibs. Stir until well-combined.
  5. Pour mixture into prepared pan and using a spatula (or your hand in a plastic bag), press until mix is even and tightly packed.
  6. Bake for 20-25 minutes, until edges are browned. (Bake for 20 if you want chewy, not crunchy bars).
  7. Right after removing from oven, scatter cocoa nibs (I used half the tin, but you can use more if you'd like) and press them into the surface of the granola.
  8. Let cool for 2-3 hours and then cut into squares or bar shapes. You can store these in the freezer if you'd like, they stay good in an airtight container at room temperature for about 2 weeks.
http://www.mamavation.com/2012/01/healthy-granola-bar-recipe.html

ENJOY!

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

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Submitted by Libby (@miacupcake) from Bruises in the Frosting. Mom. Derby girl (team FLASH). Baker. PR-friendly blogger. Postpartum doula. Firmly anti-Beeber. Mamavation Grad. AWESOMESAUCE.

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Healthy Crock Pot Tuscan Bean Soup Recipe

January 13, 2012 By 7 Comments

I love to warm up with a good hearty soup and since my family doesn’t eat meat everyday this recipe has become one of my favorites. It packs the fiber power of beans and veggies with the beta carotene and calcium of kale in a lovely and simple soup.

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Healthy Crock Pot Tuscan Bean Soup Recipe

Healthy Crock Pot Tuscan Bean Soup Recipe

Ingredients

  • 2 c. dry cannellini beans
  • 3 Tbsp. salt (for the brine)
  • 1 Tbsp. olive oil
  • 1 large onion, chopped
  • 2 celery ribs, chopped
  • 2 medium carrots, peeled and chopped
  • 8 med. garlic cloves, peeled and crushed
  • 4 c. chicken or vegetable stock
  • 3 c. water
  • 2 bay leaves
  • 1 generous bunch of kale, washed
  • 1 can of diced tomatoes, drained
  • 1 sprig of fresh rosemary
  • Salt & Pepper to taste

Instructions

  1. The night before, put 2 cups of dry beans in a large bowl with 3 Tbsp. salt and 4 quarts water. Cover with plastic wrap and allow to brine overnight. Surprised by this step? This tip comes from Cooks Illustrated for preparing dry beans. Really, it works!

    20120112-215119.jpg

  2. In the morning, drain and rinse the beans well.
  3. Combine the stock, water, bay leaves and soaked beans in a crock pot. Set the crock pot for 8 hours (low setting).

    20120112-215126.jpg

  4. When there is 4 hours remaining on the crock pot, get the vegetables ready. In a large skillet, combine the olive oil, onion, celery, carrot and garlic over medium heat. Soften the vegetables till they start to become translucent.
  5. Add the vegetables to the crock pot and continue cooking.
  6. With 30 minutes remaining for the soup, chop the kale and remove any tough ribs. Add these and the drained tomatoes to the crock pot.

    20120112-215139.jpg

  7. When the soup has finished, switch it over to warm. Submerge your rosemary and leave it for only 15 minutes. It will infuse the soup with it's oils. ...and it smells amazing!

    20120112-215133.jpg

  8. Remove the rosemary sprig and add salt and pepper to taste.
http://www.mamavation.com/2012/01/healthy-crock-pot-tuscan-bean-soup-recipe.html

Enjoy!

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

Submitted by Andrea (@notimeMom) from Adventures in All Things Food. Farmer’s wife, SAHM and foodie at heart.

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Healthy Crispy Smashed Potatoes Recipe

January 6, 2012 By 14 Comments

Hi! Happy Healthy Food Friday!

It’s Alysa here – I’m the official Registered Dietitian for the Mamavation Moms. One of the questions I get from the Mamavation Moms is, “Can I still eat potatoes?”. Somewhere along the way, most of you have been told that potatoes are a “bad” food and that you should stay away from them. I’m here to tell you that’s not true. When you rescue a potato from the deep-fryer, you find one of the best food sources of potassium on the planet. When you save a potato from calorie-bomb toppings such as sour cream and butter, you get a good source of vitamin C and fiber.

The key lies in how you prepare your potato and how big your portion size is. This recipe calls for small yukon gold potatoes and just a spritz of olive oil. Take one and pass them around for a healthy starch that satisfies the craving for fried potatoes.

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Crispy Smashed Potatoes

Rating: 51

Crispy Smashed Potatoes

This recipe calls for small yukon gold potatoes and just a spritz of olive oil. Take one and pass them around for a healthy starch that satisfies the craving for fried potatoes.

Ingredients

  • 1 small Yukon gold potato per person
  • Olive oil in a Misto sprayer
  • 2 Tbsp. chives, snipped

Instructions

  1. Wash potatoes and place in large pot. Fill with enough water to cover potatoes. Bring water to a boil over high heat, then lower to a simmer and cover. Cook for about 20 minutes, until potatoes are fork-tender.
  2. While potatoes are boiling, preheat oven to 400 degrees.
  3. After 20 minutes, remove potatoes from water and set aside to cool.
  4. Spread parchment paper over a large baking sheet. When potatoes are cool enough to handle, use a dish towel and your hands to smash each potato.
  5. Spray smashed potatoes with olive oil and cook at 400 degrees for 30 minutes or until crispy.
  6. Sprinkle with fresh chives before serving.
http://www.mamavation.com/2012/01/healthy-crispy-smashed-potatoes-recipe.html

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

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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Healthy Mexican Hot Chocolate Cupcakes Recipe

December 30, 2011 By 8 Comments

Happy HEALTHY Food Friday!! Mia Cupcake here…bringing you a spicy and non-butter-or-egg-filled chocolate cupcake recipe.

And it’s vegan.

I know what you’re thinking, but being the self-proclaimed Cupcake Queen, I have tried just about every single chocolate cupcake recipe I can lay my flour-covered hands on, and have fed most of them to my fiancé.

And this is hands down the best. It’s moist, tasty and does not taste like wheatgrass :)

Without further adieu, I give you Mexican Hot Chocolate Cupcakes, based on a recipe from Vegan Cupcakes Take Over the World by Isa Chandra Moskowitz & Terry Hope Romero.

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Healthy Mexican Hot Chocolate Cupcakes Recipe

Rating: 51

Healthy Mexican Hot Chocolate Cupcakes Recipe

Ingredients

  • 1 cup soy milk
  • 1 1/2 tsp apple cider vinegar
  • 3/4 cup granulated sugar (I use "vanilla sugar", but you don't have to)
  • 1/4 c canola oil
  • 1 1/2 tsp vanilla extract
  • 1 cup all-purpose flour
  • 1/3 cup cocoa powder (I use Hershey's)
  • 3/4 tsp baking soda
  • 1/2 tsp baking powder
  • 1/2 tsp cayenne pepper (this is not a typo)
  • 1 1/2 tsp cinnamon

Instructions

  1. Preheat oven to 350°F and lay out your cupcake liners into your cupcake pan.
  2. Whisk together soy milk & vinegar in a large bowl, and set aside for a few minutes to curdle. (this sounds gross, but this is the emulsifier...like eggs)
  3. Add sugar, oil, and vanilla to the soy milk mixture and whisk until foamy. In a separate bowl, sift together the flour, cocoa powder, baking soda, baking powder, and spices.
  4. Add dry ingredients to wet ingredients in 3 batches, whisking just until ingredients come together. Small lumps are ok!
  5. Pour into liners, filling 3/4 of the way. Bake 18 to 20 minutes, until tops are spongy.
  6. Transfer to a cooling rack and let cool completely before frosting.

Notes

These can be eaten plain with no frosting, or you can use a small dollop of fresh whipping cream with cinnamon dusted on top if you need a little something.

http://www.mamavation.com/2011/12/healthy-mexican-hot-chocolate-cupcakes-recipe.html

Mexican Hot Chocolate CupcakeENJOY!

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

Submitted by Libby (@miacupcake) from Bruises in the Frosting. Mom. Derby girl (team FLASH). Baker. PR-friendly blogger. Postpartum doula. Firmly anti-Beeber. Mamavation Grad. AWESOMESAUCE.

Filed Under: Featured, Food, Longterm Tagged With: , ,