Nothing makes me happier than a muffin in the morning. But what makes me even happier is a muffin that's packed with good-for-you ingredients! A muffin you can feel good about! A muffin that will power you through the day.
If you've never been on Oh She Glows, you should stop what you're doing right now and start surfing the web immediately. The site's filled with amazing recipes that will give you plenty of ideas for making breakfast, lunch AND dinner the healthy way. Today, I wanted to make Angela's Flax & Oat Breakfast Power Muffins. Having a pre-made breakfast that you can grab on the go this week will leave you plenty of time for a few moments of peace and quiet before you book it out the door!
So here we go...
Preheat the oven to 350 degrees. Mash 1 very ripe banana in a large mixing bowl.
Grab some extra-virgin olive oil, brown sugar and 1 organic egg.
Add 2 tsp. of the olive oil and 1 organic egg to the banana mixture.
Now add 1/4 cup non-packed brown sugar. This is the minimum for a hint of sweetness. If you want them to be a bit sweeter, add a bit more (I rarely advocate sugar, but sometimes a recipe just needs a bit!). Now mix well to combine all the ingredients.
In a separate bowl, combine 1/4 cup whole wheat flour, 1/2 cup oats, 1/2 cup ground flax seeds and 1/2 tsp. baking soda. Mix well (NOTE: You can find ground flax seeds in a bag near the vitamin section of Whole Foods).
Slowly add the dry mixture to the wet mixture - mixing as you go.
Mix in 1/4 cup of chopped nuts if you have them lying around. We only had peanuts, but I imagine walnuts or almonds would be better!
Check out that batter!
In a greased muffin tray, distribute your batter into 6 cups...
...and bake for 15-20 minutes until a toothpick comes out clean.
Look at that simple, healthy breakfast goodness!
And here's why this is the perfect breakfast-on-the-run...
FLAX SEEDS - These little guys are packed with omega-3 essential fatty acids, the good fats that aid in heart health and help prevent inflammation. Flax seeds are also full of antioxidants, which help you fight cancer-causing free radicals.
BANANA - The potassium in bananas help maintain the fluid balance in your body and literally helps trigger each beat of your heart.
EGGS - If you eat animal products, eggs are a great source of protein to fuel you through the day and help your muscles repair after a workout. Eggs are also high in antioxidants, which help you ward off illness.
In honor of full-disclosure, I should tell you a few things...
1) No matter how health-conscious I become, I will never say 'no' to a good snack.
2) If I ever have the pleasure of being invited to your home, I WILL (no doubt about it) sneak a peek inside your pantry to assess your 'snack factor'.
3) If your snacks are savory, kiss them goodbye.
4) If they are sweet, breathe a sigh of relief. You're in the clear.
5) I consider a person's 'snack factor' very important when choosing a mate... and you should too!
It's pretty clear I love to snack. I can barely get through the hugs and hello's when I go home to see my parents without making a beeline for the pantry to see what's up. It's shameful but true (right, mom?). So since February is all about the L-O-V-E and snacks are my one true culinary love, why not spend the month featuring my favorite healthy treats?
Last week, I went back for more of Ella Nemcova's 'Cleanse Cooking Class' at Freshmade NYC. We started things off with her recipe for Spicy Baked Chickpeas. This snack is reminiscent of munching on a handful of your favorite nuts, without the high fat content! Chickpeas (or garbanzo beans) are a great source of protein. Just 1 cup provides you with 30% of your daily requirement! In addition to protein, chickpeas are packed with fiber, antioxidants, potassium (for heart and kidney health) and thiamin (for brain health and mood regulation). Could this snack be any more impressive?!?
The onset of Blizzard Nemo last weekend left me with all the time in the world to try making them on my own. Did I forget to mention that they're SUPER EASY too?
Here's the play-by-play...
Preheat the oven to 400 degrees and arrange a rack in the middle of the oven. You'll need 2 cans of chickpeas (again, chickpeas, garbanzo beans... same thing) and extra-virgin olive oil (try to use the good stuff)!
Drain and rinse your chickpeas well. Then pat them dry with a paper towel or clean dishrag and throw them in a large mixing bowl.
Add 2 Tbs. extra-virgin olive oil.
Sprinkle with 1 tsp. ground cumin, 1 tsp. chili powder, 1/2 tsp. cayenne pepper and 1/2 tsp. sea salt. Mix well to evenly coat.
Place the chickpeas in an even layer on an ungreased baking sheet...
...and bake 30-40 minutes until crisp. Just watch carefully at the end so they don't burn!
Look at that beautiful snack! This basic recipe has endless possibilities! Next time I'm making a sweet version!
Snack away, my friends! There's no shame in THIS snack!
I'm a weird bird. I don't like chocolate. I was the kid religiously opting for vanilla milkshakes, avoiding M&M's like the plague and definitely not sticking my hand in the cookie jar when it was filled with the chocolate chip variety. Though my aversion is probably a blessing in disguise, I've always felt a little left out. It's no secret that for some, eating chocolate is a near spiritual experience. I'll be the first to admit that it looks so good; nonetheless, I just can't seem to wrap my taste buds around it.
Image courtesy of smallbeerpress.com
But today I'm going to 'take one for the team' because I'd be amiss if I didn't tell you about cacao. Cacao (not to be confused with cocoa) is the raw, natural form of chocolate. The cacao tree is a tropical evergreen found in Mexico and South America that bears leathery, football-like seed pods that grow up to one foot in length and can hold up to 40 seeds (called cacao beans)! All kinds of cacao products are made from these beans - powders, butters and pastes. Because these cacao products are minimally processed at low temperatures, they retain their amazing nutrient content.
Cacao is the basis of dark chocolate. Dark chocolate is made by crushing and liquefying the cacao seeds, then minimally processing them into bar form. It's when things like sweeteners and fats are added that problems start to arise. The health benefits disappear and the chocolate is only good for one thing - adding a nice layer to your waistline.
Though cacao is still fattening when not eaten in moderation, it has amazing benefits when you add a little to your diet...
CANCER FIGHTING - Cacao is one of the world's richest source of antioxidants. The ORAC scale (which stands for Oxygen Radical Absorbance Capacity - a measurement of the food's ability to fight free radicals) gives cacao a score of 95,000 units per 100 grams. Blueberries, which we already know are packed with antioxidants, only rank 9,000 units per 100 grams. You get the idea...these things pack quite the punch.
MUSCLE RELAXING - Cacao is one of the best plant-based sources of magnesium. Ever wondered why women crave chocolate during that time of the month? Well, the body is hankering for some magnesium to aid in muscle relaxation and to relieve cramping. Such smart bodies we have!
MOOD ENHANCING - The theobromine and phenylethylamine in cacao work together to elevate your mood and give you a sense of well-being. Also, cacao consumption raises your body's natural levels of serotonin, making you feel more balanced and at peace. It's the ideal anti-depressant!
TOXIN ELIMINATING - The theobromine also acts as a mild diuretic, helping your body rid itself of toxins more efficiently! Just make sure to drink a lot of water when consuming cacao so that you don't become dehydrated! Flush those toxins on out!
You can find dark chocolate just about anywhere, but check your local Whole Foods or natural grocery for cacao nibs, cacao butter or cacao powder!
In a further attempt to take yet one more for the team, I spent my hard-earned cash on some cacao nibs at Whole Foods to make a homemade and healthy granola. I figured if the cacao nibs were mixed in, maybe I wouldn't notice! Here's the deliciously indulgent play-by-play...
Preheat the oven to 250 degrees. In a large mixing bowl, combine 4 cups of rolled oats with 1/2 cup each of raw almond slices, raw pumpkin seeds and shredded coconut. All of these can be bought in the BULK section at Whole Foods, making it ridiculously cheap. It's pay by the pound, so you'll literally pay just a few dollars for all these ingredients combined!
Now add 1/2 cup of cacao nibs (which can be found on a shelf near the produce section in Whole Foods).
An aerial shot in case you were wondering what was going on in that mixing bowl.
Now grab a few things to jazz this baby up... add 1/2 tsp. sea salt, 1 Tbs. vanilla extract and 1/2 cup maple syrup to make it all stick together.
Now get your hands dirty. Don't be shy. All those oats need some love.
Spread the mixture onto 2 baking pans (deep pans work better, but use whatever you have!) and pop into the oven for 1 hour. Every 20 minutes or so, flip the granola around so that it cooks evenly.
Almost there....
BAM! Granola that everyone can agree on! You can even sprinkle chia seeds on top before eating for an added bonus!
Now don't think for a second that I didn't want to title this post 'Just Beet It' (I do love my Michael Jackson). But today's title was a bit more appropriate because beets are indeed sweet - satisfying any sweet tooth AND simultaneously providing you with amazing health benefits. They're quite the package deal!
Beets originated along the Mediterranean and quickly spread throughout the world. This root vegetable, which comes in many lovely varieties (red, yellow, white... even red with white swirls), was used by the ancient Romans for its natural healing properties, in addition to its aphrodisiac properties. Like I said... quite the two-fer!
In his book Food Rules, Michael Pollan says to 'Eat Your Colors'. What better way to do this than by adding the beautiful beet to your diet? Here's why you should just 'beet it'! (Ok, ok! I couldn't help myself!)...
Nature's Anti-Depressant - The tryptophan in beets helps to relax the mind and improve mental well-being. Plus beets are full of betaine, which is already used as a treatment for depression! I'll take my happy pill in the form of a beet, please!
Nature's Viagra - I'll cut right to the chase on this one. Beets have a high amount of boron, a trace mineral which aids in the production of human sex hormones. But that's not all, folks! The nitrate in beets helps to increase blood flow to the genital areas. Really, who wants to pay for Viagra (or therapy) when the answer can easily be found in the grocery aisle?!
Nature's Medicine - Beets are packed with vitamins and minerals - potassium, magnesium, fiber, phosphorus, iron, vitamin A, vitamin B, vitamin C, and beta-carotene, just to name a few. Plus the antioxidants in beets help fight chronic inflammation that could possibly lead to major health issues down the road, including cancer. Beets provide the perfect nutrient cocktail - one you don't have to feel guilty about throwing back with your friends!
Nature's 'Mama Bear' - As I've said before, natural folate is much preferable to taking a folic acid supplement, and beets are full of folate! Folate helps to protect the body's DNA, while also ensuring that your unborn baby arrives on the scene with no neural tube defects! That's a win-win, my friends!
Nature's Red Bull - Step away from the energy drinks! I have your answer right here! The nitrates in beets, which are converted to nitric oxide in the body, work to expand the walls of your blood vessels, allowing you more oxygen and more energy! Plus, beets are 'smart carbs', meaning that though they are high in sugar, they are low in calories. The sugar in a beet provides you with long-lasting energy without spiking your blood sugar levels, thanks to the fiber content that goes along with it. Eat a beet with your lunch and you'll be in business all afternoon (without even touching a Red Bull)!
So you see? Nature has a funny way of providing you with all the things you need to feel well! I like my beets in juice form or on a salad. Here's a simple recipe for a Massaged Kale and Beet Green Salad...
Grab your ingredients. One beet will be enough for a few servings, and the smaller the beet, the faster it cooks.
Trim the stem off 1 beet and rinse lightly under cool water to get any excess dirt off.
Place the beet in a saucepan of water and bring to a boil. Once the water is boiling, reduce the heat to medium and let
the water do its job. A medium size beet will cook about 45 minutes.
Don't waste the beet greens! Wash and trim them while your beet cooks.
Then slice them into ribbons.
Now wash and pat the kale dry. Separate the leaves from the stems and chop into ribbons.
Check that hot beet out... it truly looks like Love Potion #9 in there!
In a large mixing bowl, combine the kale and beet greens. Drizzle lightly with extra virgin olive oil.
Now squeeze a lemon into the mix. Use just one half of it if you're making 2 servings. Use the whole lemon
if you're feeding a hungry family. At this point you can also sprinkle it with a little sea salt and pepper.
Now massage the mixture for 2-3 minutes until the leaves turn a darker shade of green. The salad will also
shrink a bit in size. Massaging the greens helps to activate more nutrients AND makes the raw greens a little
less bitter and tough.
Your beet is done when you can stick a fork in it easily. Remove it from the saucepan and transfer it to a bowl
of cold water. Gently rub the skin and it will come right off!
Now slice that beautiful beet...
...and add it to your salad. I also added toasted pumpkin seeds but any type of seed would compliment
this salad well (sunflower seeds, pecans, almonds, pine nuts)! Drizzle with your dressing of choice or whisk
the following together for a light yet tasty dressing: 1 shallot finely chopped, 1 1/2 Tbs. olive oil,
1 1/2 Tbs. balsamic vinegar, 1 Tbs. Dijon mustard, 1/2 tsp. garlic powder and sea salt
and black pepper to taste.
I have a BIG FAT BREAKFAST DILEMMA. As you know, I'm not a fan of the traditional breakfast fare. Breakfast is my least favorite meal. Though I fantasize about avoiding breakfast completely, my body is just not cooperating. I'm literally starving the second my alarm goes off.
My stomach and I are fighting right now.
Here's the problem. The more I read and the more I learn, I'm beginning to see the problems with eating a traditional breakfast. Take yogurt for example. If you're skeptical of dairy or it doesn't sit right with you, then that's out. Then there's eggs, which don't seem so appetizing when you're trying to eat less animal products. Oh...and bagels! Unfortunately, they're not really the best choice for fueling up either!
Thankfully, I stumbled across the site YumUniverse last week and after looking around a bit, received the perfect dose of breakfast hope! A recipe sent straight from heaven to solve ALL my breakfast problems!
I humbly present to you... Honey Chia Pudding with Pomegranate Seeds and Toasted Pepitas! It even sounds glorious!
Let's break this one down. First there's the chia seeds, which are a perfect source of complete protein, packed with antioxidants and omega-3's. Best of all, they keep you hydrated throughout the day! Next up - pomegranate seeds! In addition to being high in fiber, pomegranate seeds are packed with vitamins C and K and have proven cancer-fighting effects! Then there's the pepitas, or pumpkin seeds, as I like to call them! The combination of zinc, selenium, essential fatty acids and vitamin E in pumpkin seeds make them great for skin health and radiance. They also help to reduce cholesterol and prevent kidney stones!
Sounds like one powerful breakfast to me!
This weekend I decided to give YumUniverse's recipe a try! Here's how it went down...
The ingredient army - chia seeds, hempmilk, raw honey, raw pumpkin seeds, a pomegranate, vanilla extract and sea salt.
Because I didn't have cashews in the house, I went with her alternate suggestion and mixed 2 cups hempmilk with...
2 Tbs. raw honey...
1/4 tsp. vanilla extract and...
a pinch of sea salt.
Then for the fun part, the blending.
Add the blended mixture to 1/2 cup of chia seeds in a separate bowl and stir well.
Let the mixture sit for about 10-15 minutes, in or out of the fridge. This gives the seeds time to absorb the liquid mixture, creating the desired pudding consistency.
Cut the top of the pomegranate off, like you would to an onion.
Score the pomegranate into 4 pieces and pull apart with your hands.
Look at all those beautiful seeds!
Now toast a handful of pumpkin seeds in a pan over medium-high heat, stirring or flipping constantly for about 5 minutes.
Looking good!
The toppings for your breakfast creation!
Once the pudding has thickened, top with the pomegranate and pumpkin seeds and you've got yourself one snazzy breakfast!
And if you need some extra help figuring out how the hell to get into that pomegranate, here's a quick (and very cheesy) tutorial to give you an idea, but keep in mind, you don't have to use the water (you can just pick them out with your fingers). The kiddos might enjoy this project too!
One more thing... for those of you who are hitting the gym hard this month, chia seeds REALLY do give you a boost of energy and hydration. I ate some on Sunday and had more energy on my run this morning than I've had in awhile! The proof is in the pudding!
If you don't have a blender or want to keep this simple, here are my suggestions...
1) Just add hempmilk/almond milk/oat milk/etc. to the chia seeds and add honey later when you're dishing it out for a meal.
2) Buy pomegranate seeds instead of a whole pomegranate - no prep work required!
3) Add any topping your heart desires... nuts, fruit, granola, etc! Make it your own!
