4 ingredient pumpkin pie smoothie

It's pumpkin time again!! Swap a piece of pie for this delicious smoothie and it will keep your autumn tummy satisfied! 

Ingredients:
-Banana
-Canned pumpkin
-Milk of choice-one of my favorites is Silk Unsweetened
-Pumpkin pie spice

Recipe:
Combine the above and enjoy! The amount of each will depend on what type of smoothie you prefer. For example, if you like sweeter smoothies add more banana or if you like thin smoothies add more milk.

Looking for a colder smoothie? Use frozen bananas or add ice.

For a more flavorful smoothie add some vanilla extract. 

Make your own peanut butter

There is A LOT of peanut butter out there, but it is difficult to find one without added salt and sugar. Try making your own by purchasing some unsalted peanuts (I wait until they are "buy one-get one"). Grind them in a food processor and add them to an old jar of peanut butter. YUM!

-Just be mindful since calories from peanut butter can add up fast.
TIP: Do this with any other nut you choose....almonds, cashews, etc...

3 to 1 Ratio

Lately I have been suggesting a "3:1 ratio" to my clients to encourage them to eat more veggies! All this means is for every pound of pasta, mix it with 3 pounds of vegetables. 

Whole grain pasta is very healthy and provides fiber, protein and many vitamins/ minerals. That being said, the calories in pasta can add up fast, usually around 210 per cup. Also, since pasta is usually somewhat dry and limited in flavor alone, butter, cheese and sauce are added which can double the amount of calories.  

Adding veggies to your meal will not only help you reach your daily amount and decrease the amount of calories per serving, but it provides more flavor! Add your favorite spices and BAM, you have dinner for the week!

Pasta, broccoli steamed down, natural peanut butter, curry powder, garlic powder and crushed red pepper.

• Mix and match different veggies and spices.
• Experiment with different consistencies (keep veggies whole or steam them down with extra water to create a "sauce").
• Separate in containers and put in freezer for tasty and healthy microwave meals.

PEPPERS, ONIONS and sausage

Make it a non-effort to eat plenty of veggies. Next time you are making sausage, first saute 4 onions and 8 peppers with 1 tsp of olive oil (yes that is all you need). Add in 4 of your favorite sausage links and enjoy. This spread into 6 HEAPING portions will provided 2-3 servings of vegetables each. My favorite "sausage" to use is Tofurky Sweet Italian with Tomato and Basil, if you prefer meat try Applewood's Organic Chicken and Turkey Italian Sausage. Make sure not to drain the excess liquid released from the vegetables; this is where many nutrients are. Bonus- use this moist dish instead of dressing to top over salad for even more veggies!

Creamy Green Smoothie

Want a new texture and taste to your everyday smoothie? Try this one...

Blend a mango, 2 kiwis and a hass avocado together to make a smoothie for 2!

Want a smoothie for one? Use a honey mango, 1 kiwi and half of a hass avocado. YUM!!

Each serving is about 250 calories of healthy nutrients.

Power Superbowl Dip

Skip the cheese, sour cream and beans with lard.
Instead: 
-Blend 1-2 cans vegetarian pinto beans with 1 tsp cumin and spread on bottom of a dish.
-Add a layer of smashed or scliced avocado.
-Add chopped lettuce or green peppers.
-Pour a jar of salsa.
-Top with corn, chopped onions and/or black beans.

Tofurky Time

Thanksgiving is coming, time to start preparing. Having vegetarians over this Thanksgiving? Trying to cut back on meat yourself? Having a small gathering and don't want to buy a whole turkey? Try TOFURKY! This turkey-like course is very tasty with great texture and one serving has 34 grams of protein (more than a meals worth)!

Tofurky Recipe:
1. Preheat Oven to 350 °F
2. Mix Baste:
-3 tablespoons olive oil
-1 tablespoon soy sauce
-1/2 teaspoon ground sage
-1/2 teaspoon garlic powder
3. In aluminum foil surround thawed Tofurky with favorite veggies (I use green beans)
4. Add 1/2 of baste and wrap in the foil
5. Cook 1 hour 20 minutes
6. Add rest of baste and cook for another 15 minutes

Tofurky can be conveniently found at many grocery stores and at most health food stores. Enjoy!

Acorn Squash

What better time to warm up with some delicious winter squash? Acorn squash is a great source of vitamin A, vitamin C, potassium and fiber, and 1 cup is only 60 calories. You can also snack the yummy seeds inside. It can be sauteed or even microwaved, but most commonly baked. Here's how:

Squash-

• Preheat Oven to 350° F
• Slice squash in half and scoop out seeds (set aside for roasting)
• Lightly coat flesh of squash with olive oil and put on a baking pan flesh down
• If desired, add garlic, cinnamon or salt/ pepper, but I honestly think it tastes great plain! 
• Cook for about an hour (depending on the size of squash)

Seeds-

• Turn oven down to 275° F 
• Pull any squash away from seeds 
• Mix seeds with 1/2 tbsp olive oil and a dash of salt
• Put aluminum foil or parchment paper on baking pan
• Bake for 15 minutes or until seeds begin to pop open

Get PUMPed for Breakfast

It's official, October is here, happy fall everyone! What better way to enjoy with some warm seasonal oatmeal. Oatmeal is a great source of soluble fiber which will help to reduce LDL cholesterol. Add in some pumpkin for another great source of fiber along with potassium, beta carotene and other antioxidants and voila you have one of the healthiest breakfasts on the block!

 

Ingredients:

• 1 cup prepared- Oats (groats, steel cut, rolled, or instant will all work- pick your favorite)
• 1/3 cup Canned Pumpkin 
• 3/4 tsp Vanilla Extract*
• 3/4 tsp Cinnamon*
•  Sprinkle of Nutmeg*
  

*Pumpkin pie spice may be used instead, this adds a different flavor with some cloves and ginger
 

Recipe: 

1. Prepare oats
2. Mix in pumpkin and spices
3. Enjoy!

To make creamier:

• Prepare with milk or add it in after

To make sweeter:

• Add some agave nectar, sugar or raisins

Tea Time

Trying to save calories, but not get into the "diet soda slum," which can actually cause you to eat MORE calories? Water too boring? Drink herbal tea!!! There are so many different flavors to enjoy, so experiment and decide which one is your favorite (mine is Celestial Tension Tamer). No, it is not as sweet as soda, juice or sweetened tea, but with time your pallet will change and you can enjoy the tea without sweetener. Bonus: many of these herbs have natural healing properties.

Make Herbal Iced Tea:

• Boil 4 cups of water.
• Add 8 tea bags to large serving pitcher
• Stir in water and steep tea bags for 6-8 minutes
• Remove tea bags and add sweetener-OPTIONAL (I prefer it without any)
• Add 4 cups of cold water and stir
• Keep in the fridge for a refreshing treat!

Yes, you can cook eggs in the microwave...

I hear a lot of people complain there is not enough time in the morning to make breakfast and cold breakfast foods aren't satisfying. So instead, they either skip breakfast all together or wait 623 hours at the drive thru for an egg sandwich (okay maybe not that long, but you get the point). Most of these sandwiches aren't made with the best eggs or ingredients and they cost more than making one at home. But then again, it takes too long to make an egg sandwich at home in the morning right? WRONG!

1. LIGHTLY coat a microwave safe bowl in olive oil.
2. Crack 2 organic eggs in bowl.
3. Poke the yolks and slightly mix.

4. Put 100% Whole Grain: Bread, English Muffin, Bagel, etc... in the toaster.
5. Microwave the eggs for 1-1:30 minutes (depending on your microwave).
5. Pop out the eggs from bowl and they will be in the perfect shape to place on your sandwich.

Spice it up:

• Add spices to the egg mixture before it is microwaved such as: Pepper, Oregano or Basil.
  

Veg it up:

• Cut up tomato slices the night before to top on your sandwich.
• Chop up peppers the night before to be added to egg mixture before it is microwaved.

Why use organic eggs? 
Many people stray from organic eggs because "they cost too much," instead they are proud when they find a great deal on cage free eggs or free range/ free roaming. These are NOT the same as certified organic eggs.

Cage free eggs do not have any standards or auditing procedures for food or living conditions. Hens are not in cages, but usually PACKED inside barns or warehouses without access to the outdoors. Free range/ free roaming eggs have no auditing procedures for food or living conditions. The birds are inside barns or warehouses and have outdoor access. However, there are no standards on the amount of outdoor space available and time allotted outside. Certified organic eggs aren't in cages and are required to have outdoor access. They are fed an organic, vegetarian diet without antibiotics and pesticides, as required and audited by the USDA. This means if they aren't fed the antibiotics and pesticides, NEITHER WILL YOU BE!

Organic eggs usually are about $3.90 per dozen, which comes to about 32¢ per egg. Which means a breakfast sandwich made at home with 2 organic eggs is less than $1.00, that is even cheaper than the drive thru! Bonus: organic eggs taste better. Enjoy your breakfast sandwich and let me know what you think.

Mango "Yogurt"

Looking for a refreshing dairy free treat? Try this protein packed treat full of vitamins and minerals. This can also be used as a midday snack or a larger portion can stand in as a meal replacement.

 

Ingredients:

• 1 lb. bag of frozen mangos
• 14 oz. container of tofu
• Favorite sweetener (optional)
• Slices of fresh ginger (optional)

Recipe:

• Drain excess liquid out of tofu, but do not squeeze dry.
• Combine mangos, tofu, sweetener (optional), and ginger (optional) in food processor
• Blend until smooth
• Enjoy!

 Tips:

• Leftovers can be stored in freezer (like ice cream)!
• Due to the natural sugar in mango, I love this treat without any added sweetener. However, if you are new to the taste of soy, you may want a little added sweetener at first.

Smashed Cauliflower

Here is a super easy smashed cauliflower recipe, you will love this healthy side dish...

Ingredients:
16 oz Cauliflower (1 frozen bag or 1 head fresh)
1/2 cup unsweetened soy milk or skim cow's milk
2 tbsp olive oil
2 tbsp nutritional yeast or parmesan cheese
1 tsp minced garlic
1/2 tsp basil
1/4 tsp salt

Recipe:
Microwave, boil, or steam cauliflower.
Mash cauliflower along with all other ingredients with masher or in food processor.
Serve and enjoy!

Chickpea Salad

Chickpeas, also known as garbanzo beans, are a great source of protein, fiber and iron and even provide calcium. These are great to keep on hand and make a simple mixture that can be used as a salad topper, dip for crackers, veggies or chips, sandwich stuffing, or eaten by the spoon! Here are some different versions, try one or try them all!

Original Chickpea Salad

• 1 can Chickpeas 
• 2 Tbsp Vegenaise (can use mayonnaise of desired)
• 1 Celery Stalk Chopped
• 1 Tbsp Spicy Brown Mustard
• 1 Tbsp Sweet Relish
• Salt and pepper to taste
  

Super Veggie Chickpea Salad

• 1 can Chickpeas 
• 3 Tbsp Vegenaise (can use mayonnaise of desired)
• 1 Celery Stalk Chopped
• 5 Baby Carrots Chopped OR 1/4 Cup Shredded Carrots
• 1/4 Cup Chopped Onions
• 1/4 Cup Chopped Bell Peppers
• Salt and Pepper to Taste
  

Waldorf Chickpea Salad 

• 1 can Chickpeas 
• 3 Tbsp Vegenaise (can use mayonnaise of desired)
• 1 Celery Stalk Chopped
• 1/4 Cup Chopped Apple of your Choice
• 1/4 Cup Sliced Grapes
• 2 Tbsp Raisins
• 2 Tbsp Chopped Walnuts
• Salt and pepper to taste
  

Hot Buffalo Chickpea Salad

• 1 can Chickpeas 
• 2 Tbsp Vegenaise (can use mayonnaise of desired)
• 1 Celery Stalk Chopped
• 2 Tbsp Buffalo Hot Sauce (adjust depending on the spiciness preferred)

Plain-Jane Chickpea Salad 

• 1 can Chickpeas 
• 3 Tbsp Vegenaise (can use mayonnaise of desired)
• Salt and pepper to taste
  

Create Your Own Chickpea Salad 

• 1 can Chickpeas  
• 3 Tbsp Vegenaise (can use mayonnaise of desired)
• Whatever you happen to find in your cupboard or fridge (fruits, veggies, nuts, herbs) 

Recipe:

• Mash chickpeas in food processor or by hand
• Put in mixing bowl with Vegenaise or mayonnaise
• Combine desired ingredients
• Enjoy....yes it really is that simple! 

*TIP: Use the food processor to chop additional ingredients, but make sure chop them separately to allow for proper consistency

Popcorn

Corn, usually thought of as a vegetable, is actually a whole grain. Before being milled down into syrup or oil for use in processed foods, corn in it's whole form is a good source of fiber and several B vitamins. Lucky for you, it's whole form includes crunchy popcorn!

Microwave popcorn is an easy snack and due to air, there are a lot less calories than in the same amount of a snack like chips. However, most packaged popcorn have added chemicals and unnecessary amounts of salt or butter. Making your own will take just as much time as it does for you to open the package!

Here is a really easy way to make your own popcorn which is cheaper and healthier:

• Put 3 tbsp of popping corn in a lunch bag and fold over the top twice an inch long.
• Microwave until pops are 1-2 seconds apart.
• Add toppings if desired and enjoy! 

*Before toppings this is only 120 calories, and it is enough to share!

Some sample toppings to add to your homemade popcorn:

• 5 sprays of olive oil and a dash of salt
• A dash of salt and pepper
• A dash of basil or oregano with 1 1/2 tbsp nutritional yeast or parmesan cheese
• 2 tsp sugar and 1 tsp cinnamon
• 1/3 cup peanuts

If you choose to get the packaged microwave popcorn instead of "making your own," that is fine, it is still a great snack! Try to stick with light or natural choices and make sure to avoid partially hydrogenated oil in the ingredient list.

Dairy Free Lasagna

Trying to limit dairy, but don't want to give up your favorite dishes? Make my dairy free lasagna and I promise you won't be disappointed.

Ingredients: 

• 8 Whole Wheat Lasagna Noodles (may want to make more in case some get broken) 

• 14 oz. Package Tofu
  
• 16 oz. Package Frozen Spinach
• 2 Tbsp Nutritional Yeast (found at a health store in the bulk or cooking section, this recipe can be made without this if desired) 
• 1 Tbsp Olive Oil

• 15 oz Can Tomato Sauce
• 16 oz.. Organic Ground Meat or Vegetarian Meat Alternative Equivalent 
• 1 Tbsp Olive Oil (again)
• 1 tsp Minced Garlic*
• 1 tsp Basil*
• 1 tsp Oregano*
• 3/4 tsp Red Pepper* 

*Add more or less if your taste-buds desire

Recipe:

• Cook noodles as directed on package

• Saute olive oil and garlic
• Add meat or meat alternative and brown
• Add tomato sauce and spices

• In glass dish, layer spinach mixture followed by noodles, topped with sauce 
• If serving right away heat in oven at 350° F for 20 minutes, if not this dish can be stored in the fridge and warmed by piece individually (I even like it cold)!

Kale Chips

Kale is a great source of fiber, calcium, and vitamins A, C, and K. Make these super easy Kale Chips as a healthier alternative to fried potao chips:

Ingredients:
-Kale
-Olive Oil
-Salt

Recipe:
-Rinse, pat dry, and rip stems off kale, making them into "bite-size" pieces
-Lightly coat olive oil on bottom of pan
-Add kale, and drizzle or spray olive oil over
-Top with salt
-Bake at 350° F for 15 minutes (or until crispy)
-Let cool and enjoy!

Tip:
-Save the stems for a stir fry

Triple Thick S&B Smoothie

All you need are strawberries, a banana, and a food processor or good blender to enjoy this vitamin packed treat.

Ingredients:
1 cup Strawberries
1 large Banana (frozen for at least 2 hours)

Recipe:
Peel banana and cut tops off strawberries
Blend together
Enjoy!

Tips:
-For a meal replacement: add 1 tbsp flaxseed oil and one scoop protein powder (soy, rice, and pea are my favorite)
-For a smoother treat: add 1/2-3/4 cup plain soy milk or other milk

-For a cooler treat: use frozen strawberries
-If possible: use organic strawberries

Superbowl Taco Dip

Go heavy on the dip and light on the chips!


Ingredients:

• 1 16 oz can of low sodium vegetarian refried beans (these do not contain LARD, like that found in regular refried beans, don't worry I promise you won't miss this artery clogging ingredient)
• 5 tsp low sodium natural taco seasoning (check the label to avoid monosodium glutamate and partially hydrogenated oil)
• 1 large ripened avocado (make sure it is brown, if not, put in a closed paper bag with an apple until ripened)
• 1 16 oz jar of salsa (organic if possible)
• 3/4 cup organic cheese (optional)

Recipe:

• In a mixing bowl combine refried beans and taco seasoning.
• In a separate bowl mash contents of avocado with fork.
• Layer ingredients in 7X7 in OR 9X9  dish in the following order: refried bean mixture, mashed avocado, salsa, and cheese if desired.
• Serve chilled with veggies(try bell peppers cut wide) or chips.

Monkey Business

I will be out of town for the next week and will be back blogging on Monday the 17th. For the mean time I urge you to try this yummy, healthy, and easy to make treat:

Mix the following in blender and enjoy:

• 1 cup milk beverage (my favorite is unsweetened silk soy milk in the green container)
• 1 frozen banana (peel a banana and throw it in a zip-lock in the freezer for a few hours)
• 2 tablespoons of PB2 (powdered peanut butter)

-Packed with protein, healthy fat, vitamins, minerals and deliciousness for under 250 calories.