Category Archives: Snacks

Recipe: Blueberry Chia Overnight Oats

Ch-ch-ch-chia!

If you’re a child of the ’80s, like me, that’s probably the first thing that comes to mind when you hear people talking about chia. But these tiny, nutrient-packed seeds are much more than the green, grass-like fur growing on those nostalgic clay figurines.

A staple for centuries in the Mayan and Aztec diets, they’re again popular with healthy eaters as a great source of fiber, omega-3 fatty acids, calcium and protein, plus a host of vitamins and minerals.

I’d never had ’em before, so my sister and I decided to experiment over the holidays. Our result was a hit with everyone the next morning!

Blueberry Chia Overnight Oats

Ingredients:

  • 1 cup oatmeal
  • 1 cup Greek yogurt
  • 1 1/2 cup of your favorite milk (cow, soy, almond, etc)
  • 8-10 tsp chi seeds
  • 1 cup blueberries
  • 8-10 tsp maple syrup
  • 1 tsp vanilla
  • 1 tsp cinnamon

Directions:

  1. Combine all ingredients in a medium-sized bowl, stirring well to incorporate.
  2. Pour into separate cups and cover, or place covered bowl in the refrigerator (overnight, if possible).
  3. When you’re ready to eat, give it a quick stir. Serve with your favorite toppings.

Some helpful hints: We opted for soy milk, instead of our usual cow’s milk, to add a little more flavor dimension.

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You can further adjust the amounts, depending on whether you want it sweeter, thicker or more chia-ey.

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Here’s how it looked just before I popped it in the fridge to set overnight; as you can see, it’s pretty runny.

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But, by morning, the chia seeds soak up moisture and get plump, so it almost has a tapioca-pudding consistency.

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Scoop into individual servings — this recipe makes 4-6, depending on how hungry you are…

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…and top with your favorite fresh stuff. We opted for strawberries, which were surprisingly sweet for mid-winter in Michigan, and sliced almonds.

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Have you experimented with chia seeds? Got any good recipes to share? 

Recipe: Paleo(ish) Pumpkin Bread

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Blogger pal LiteraryLydi requested a pumpkin bread recipe after seeing my recent post with Paleo-friendly banana bread. Ask, and you shall receive!

Since I was home in October for the marathon, I decided to tweak our family-favorite pumpkin bread recipe. It’s not completely Paleo since I wanted to retain more of the taste and texture of the original recipe, but it’s a step in a healthier direction that still got rave reviews.

Paleo(ish) Pumpkin Bread

Ingredients: 

  • 2 eggs
  • 1 can pureed pumpkin
  • 1/2 cup coconut oil
  • 1/4 cup water
  • 1 cup sugar
  • 1 tsp baking soda
  • 1 tsp baking powder
  • 1/2 tsp clove
  • 1/2 tsp cinnamon
  • 1 tsp salt
  • 1 cup coconut flour
  • 2/3 cup regular flour

Directions: 

  1. Preheat oven to 350. Grease or line a loaf pan with parchment paper.
  2. In a large bowl, mix all wet ingredients together. Add sugar, and stir.
  3. In a medium bowl, mix all remaining dry ingredients together.
  4. Slowly incorporate dry mixture into wet mixture in large bowl.
  5. Pour batter into loaf pan. Bake for ~60 minutes or until toothpick inserted into the center of loaf comes out clean.
  6. Remove from loaf pan and allow to cool before cutting.

Step one: Gather all your ingredients. As you can see, we were low on vegetable oil, so I just substituted coconut oil instead.

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Mix your wet and dry ingredients in separate bowls to make sure everything gets evenly combined.

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Don’t worry; the batter will be pretty thick. In fact, it had more of a cookie dough consistency at first, which is why I upped the original cup of pumpkin to the whole can.

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Because of the consistency of the batter, you may have to scoop (rather than pour) it into the pan. Smooth out the top with a spatula.

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Not sure if it’s done? First, the edges will brown. But make sure that toothpick comes out clean when you poke the center!

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Next time I’ll probably bake it a few more minutes because the center was just slightly under-done. But still delicious!

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What’s your family-favorite fall recipe? 

Recipe: Paleo-friendly banana bread

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Eating healthy can be tough when one of your favorite fall activities is curling with a hot pumpkin-spiced latte while something yummy bakes in the oven. But after watching the eye-opening film Fed Up (if you haven’t seen it yet, it’s a must-watch), we’re making a concerted effort to cut down on sugar, forgo processed foods and make smarter tweaks to our favorite recipes.

Like this one I found for banana bread — it seems like we’ve always got a few over-ripe bananas that need to be used. They add natural sweetness, and using coconut flour in baked goods is an excellent lower-carb, high-fiber and gluten-free alternative to wheat flour.

The best part, though? Due to the higher fiber content, coconut flour doesn’t spike your blood sugar as quickly as grain-based flours — i.e. you won’t have that inevitable crash that comes post-sugar high. So you can have your cake…er, banana bread…and eat it (guilt-free), too!

Paleo-Friendly Banana Bread

(Recipe adapted from CivilizedCavemanCooking.com)

Ingredients: 

  • 4 bananas
  • 4 eggs
  • 1/2 cup peanut butter
  • 4 tbsp butter
  • 1/2 c coconut flour
  • 1 tsp pumpkin pie spice
  • 1 tsp baking powder
  • 1 tsp baking soda
  • 1 tsp vanilla
  • 1 tsp agave syrup
  • pinch sea salt

Directions: 

  1. Preheat oven to 350 degrees fahrenheit
  2. Combine bananas, eggs, nut butter and butter in a mixing bowl
  3. Once wet ingredients are blended, add in coconut flour, pumpkin pie spice, baking powder, baking soda, vanilla, agave syrup and sea salt and mix well
  4. Grease or line a 9×5 loaf pan with parchment paper before pouring in batter
  5. Bake for about 60 minutes or until a toothpick inserted into the center comes out clean
  6. Remove from oven and flip bread out onto a cooling rack
  7. Slice and serve!

This was my first time experimenting with coconut flour, and I’ve gotta say, I’m impressed. The texture and consistency seem similar to whole-wheat flour, which will make your baked goods slightly more dense.

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Not so dense, though, that you lose the cake-like quality of a good banana bread. And surprisingly enough, we didn’t even need butter; it was perfectly delicious and moist enough to munch on straight out of the oven!

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How do you feel about making over your favorite recipes with healthier ingredients? 

Bitten by a new protein bar ‘bug’

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The latest, er, buzz coming out of Austin?

Taking the ‘ick’ out of crickets — that is, eating them.

Yep, you read that correctly. Hopper Foods, a new startup out of Texas, is on a mission via Kickstarter to do away with the stigma of eating bugs…and all kinds of other yummy, protein-packed critters for that matter.

It’s important, they argue, because insects are a sustainable source of high-quality protein, which we need to capitalize on to help feed our growing population and lessen our environmental impact.

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Now, they’re not saying beef is bad (that’d be sacrilege to this born & bred Midwesterner!), but just that we should think about diversifying our diets.

And their solution comes in the form of an all-natural energy bar made from cricket protein, which they hope will ease us all into the idea of eating bugs for breakfast — or any other time of day, for that matter.

Made of nuts, fruits, seeds, raw honey and cricket flour, the bars pack a serious punch with more than eight grams of protein per serving, low glycemic energy, low fat, low sugar, plenty of calcium and potassium, plus micronutrients and antioxidants.

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But the real question, I suppose, is how they taste.

Well, I’ll admit, I didn’t exactly rip open the package as soon as it arrived. But once I got over the initial “fear factor” and took the plunge, I was pleasantly surprised.

According to the company, there are about 20 crickets in each bar. But since they’re pulverized to a powder, there’s no way you’d know. Believe me, I inspected it closely.

What I did notice was that the bars are chock full of fruits, nuts and seeds, plus they come in some pretty inventive flavors, such as Peanut Butter/Cherry/Cacao, Blueberry/Cranberry/Pistachio and Kale/Seaweed/Ginger/Green Tea.

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An all-natural, nutritious, sustainable high-protein snack? Now, that’s just the cricket.

But the real question is…

Recipe: Raspberry Mint Rice Balls

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Allow me to introduce you to my new favorite training companion: the Feed Zone Portables cookbook. If you’re weary of processed bars and gels and the same old pasta, there’s a good chance it’ll soon become your BFF (that’s Best Fueling Friend), too.

After my ultra pacer Jamie had success with the rice cakes during her Born to Run 100-miler, I jumped aboard the bandwagon and tweaked one of the recipes for my own race. It worked perfectly — not only is the rice-based treat quickly-digestible, but its mild flavor is also easy on a tender mid-event tummy.

Raspberry Mint Rice Balls (adapted from Feed Zone Portables)

Ingredients:

  • 1 cup uncooked white rice
  • 2 1/4 cups water
  • 1/4 cup brown rice syrup
  • 1-2 tablespoons lemon juice (to taste)
  • 1 pint fresh raspberries
  • 2 tablespoons fresh mint leaves, minced
  • 1/4 cup finely-shredded unsweetened coconut
  • Aluminum foil, cut into small squares
  • Olive oil spray

Directions:

  1. Combine rice, water and a dash of salt in a rice cooker and let cook.
  2. When rice is finished cooking, transfer it to a large bowl and add brown rice syrup, lemon juice and coconut. Mix thoroughly.
  3. Coat hands in olive oil, and place a spoonful of rice in the palm of one hand. Place a raspberry and a sprinkle of mint on top of rice, and then place another spoonful of rice over that (to encase raspberry and mint in rice). Roll gently between palms to form a ball.
  4. Place ball on foil wrapper (also sprayed with olive oil) and seal tightly. When finished forming and wrapping balls, store them in the refrigerator.

A few tips: First, make sure you prep all the ingredients ahead of time because forming the balls can get messy!

Although the book calls for flat “squares” or “cakes,” Jamie and I found that the balls are quicker to make. Plus, they tend to get squished around in your bento box or hydration pack anyway.

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Second, I did experience some trouble with the foil wrapper disintegrating during my trail race, which I attribute to the acidity of the lemon juice.

Next time, I may just try leaving it out, or I’ll look for an alternative wrapper (wax?) if I want to keep that nice citrus ‘bite.’

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The balls held up great, though, despite getting jostled around over the course of six-plus hours in my hydration pack on a hot day.

And the fresh fruity/minty flavor was a welcome change from the heavy nut butters I’m usually consuming, so I’ll definitely be relying on them again.

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Finally, I try to make them the day or evening before my race. Sure, it’s a little bit of last-minute race prep work, but it ensures that the fruit is at its freshest and that the rice stays nice and sticky for when you want to pop one (or 10) during your race. Bon appétit!

What’s your go-to fuel for training and racing? 

To Paleo or not to Paleo?

Paleo

As a verb, the word diet is not part of my vocabulary. But when we’re talking diet as a noun — meaning nutritional plan — I’m all ears.

In other words, I’m always on the lookout for new ways to improve performance through better fueling.

One plan, in particular, has always intrigued me: The Paleolithic Diet, which first emerged in the mid-1970’s, went mainstream in 2002 and has since earned a cult-like following.

Paleo Premise

Eat like our hunting and gathering ancestors — prioritizing animal protein and plants — and live a healthier, fitter, disease-free life.

On the menu: Meat, fish, eggs, poultry, fruits and veggies, healthy fats and oils, plus nuts and seeds in moderation.

Off the table: Refined sugar, dairy, legumes, grains, starches and any other processed Frankenfoods located in the center aisles at the supermarket.

Paleo Pros

Whole foods are nutritious, filling and fiber-rich, which makes it tough to overeat (even when dining out).

Another upside? Fewer hunger pains since protein and fiber are filling, and you’ll be getting plenty of both. Plus there are a plethora of recipe sites, cookbooks, web sites and books to help support you in your path to Paleo.

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Paleo Cons

Some of the top vegetarian sources of protein, such as beans and other legumes, are not allowed, so it’s tough to follow if you’re not a meat-eater.

And by avoiding dairy and grains, you could potentially miss out on a lot of nutrients. Also, if you’re not selecting lean meat choices, you can quickly raise your risk for heart problems.

Paleo Verdict

Bottom line: There is no “perfect” diet, plus I’ve never had any luck trying to restrict what I eat to certain food groups (sometimes you just need a cookie, damn it!).

Instead, I prefer to evolve my eating plan as I go, incorporating my favorite parts from different diets and adapting them to my own lifestyle. Call it pseudo-Paleo, if you will.

For example, we’d all do well to eat fewer refined sugars and starches, plus there are definite benefits to consuming more fruits and veggies. And I do my best to avoid a lot of processed foods, instead focusing on getting enough whole, nutrient-packed food.

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That doesn’t mean I’ll turn down the occasional doughnut, burger and fries, pizza or sugary cereal (hey, you gotta live a little), but it does mean that I’ll set myself up for success by having healthier snacks on hand when hunger hits (the PaleoKits from Steve’s PaleoFoods are killer, for example; I sprinkle dried berries on salads and mix PaleoKrunch in yogurt, too).

In the end, there is no one-size-fits-all formula for optimal health, though, so your best bet is to take matters into your own hands and create a plan for healthy eating that suits your individual needs and fits into your lifestyle.

Because the “best” diet (noun, not verb) of them all is the one you’ll actually follow.

Disclaimer: I’m not a registered dietitian or nutritionist, so you’ll want to talk with your doctor before making changes to your meal plan.

Recipe: Bacon Maple Cornbread

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Confession: This is a health- and fitness-focused blog, but I don’t eat kale 24/7 or work out like crazy every.single.day.

It’s simply not practical — or, let’s face it — fun. 

After all, it’s all about balance. And, friends, sometimes that balance comes in the form of bacon grease and maple syrup…enjoy!

Bacon Maple Cornbread

Ingredients:

  • 2 cups flour
  • 2 cups cornmeal
  • 1 egg
  • 4 teaspoons baking powder
  • 1 1/2 cups milk
  • 6 tablespoons maple syrup
  • ~1/2 cup bacon grease
  • Butter and honey, for spreading

Directions:

  1. Preheat oven to 400 degrees.
  2. Mix flour, cornmeal, egg, baking powder and 1 cup of the milk.
  3. Stir in maple syrup and bacon grease.
  4. Add in remainder of milk to get batter to the correct consistency — not runny, but not too thick.
  5. Pour batter into cake pan and bake until golden brown, about 45 minutes.
  6. Smother with butter and honey for a real treat 🙂

You can make individual muffins (bake for 15-20 minutes), but I prefer a larger pan to keep the cornbread from drying out.

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It’s got a nice smoky flavor from the bacon and a natural sweetness from the maple syrup. The perfect accompaniment to some good BBQ…but that’s another post entirely!

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How do you define balance when it comes to working out and eating healthy? 

Lighter Super Bowl fare that’ll still satisfy big appetites

Source: Blisstree.com

Source: Blisstree.com

Sure the game’s great, but the other main attraction for many of us this Super Bowl Sunday will be the food (with the commercials coming in a close second, of course).

So bring on the wings, chips, dips and desserts – but hold the traditional recipes, which are riddled with calories, fat, sodium and sugar. Instead, try these modified versions, and score some points with party goers when you serve up a tasty spread that’s as healthy as it is hearty.

Baked Chicken Tenders

Cut boneless, skinless chicken breasts in to one inch strips. Soak strips in buttermilk, and then dredge them in a mixture that’s two parts Parmesan cheese to one part bread crumbs, pressing firmly to adhere. Lay the strips on a lightly-greased baking sheet, and bake at 475 degrees for 15 minutes or until chicken is no longer pink and the juices run clear. Dip in assorted condiments, such as Frank’s Hot Sauce, honey mustard, BBQ sauce, ketchup or non-fat ranch dressing.

Quick-n-Easy Chili

Finely chop one yellow onion and cook in a frying pan with one tablespoon olive oil until translucent. Add one pound ground beef or turkey and cook until browned. Drain fat, and then add to a crock pot with one can each of kidney beans, black beans, corn, stewed tomatoes and tomato paste. Mix in one teaspoon each of chili powder and ground cumin, then sprinkle with salt, pepper and a dash of cinnamon (yes, cinnamon – trust me!) to taste. Cook until bubbly, and then serve topped with low-fat shredded cheese.

Sinless Spinach Dip

Finely dice two green onions plus a can of water chestnuts, and mix with one package frozen, chopped spinach that has been thawed. Add one package Knorr® Vegetable recipe mix, plus two cups of fat-free yogurt and one cup of ricotta cheese. Garnish with wheat pitas or toasted wheat bread.

Mindful Munchies

Air-popped popcorn makes a great snack that can be eaten by the handful with relatively little damage to the diet. Flavor with bold spices (equal parts chili powder, paprika, cayenne pepper and salt with do the trick) for a treat with some heat, or give it that sweet-and-salty kettle corn kick by misting popcorn with cooking spray and sprinkling sparingly with equal parts salt and sugar.

Dessert Do’s

Last but not least, even if you’ve mastered the main menu, everyone will be looking for something sweet as the grand finale while watching the game. Fresh fruit is always a healthy option, with a light drizzle of Hershey’s syrup for the sweet tooths of the bunch. Or try a healthier version of the traditional cakes, chocolate chip cookies and brownies by using more nutritious wheat flour, swapping in yogurt or applesauce for oil, opting for antioxidant-rich dark chocolate over milk chocolate, or even adding nuts and dried fruits to pack a more nutrient-dense punch.

What are your favorite Super Bowl Sunday treats and traditions? 

Fave Fix: Workout fuel with hidden health benefits

Source: ACE Fitness

Source: ACE Fitness

You’ve made the commitment to get more active in 2014, but they key to keeping that promise — and actually seeing some return on your investment — is fueling your body properly to help keep it strong, energized and less susceptible to illness.

This also means that, regardless of your goal (whether it’s to rock a race or lose a few lbs), it’s important to think about diet and exercise as a package deal rather than an either/or proposition.

With that in mind, here are a few of my current favorites for getting revved up for — and recovering after — your next sweat session.

To Fill the Tank: Corazonas Oatmeal Squares

Source: Corazonas

Source: Corazonas

As far as packaged snacks go, Corazonas Oatmeal Squares are a great option for when you’re on the go and want a filling, fiber-rich, whole-grain mini-meal. I eat mine en route to morning workouts but also stash a few in my workout bag to keep away the afternoon “hangries.”

Each square contains six grams of protein and five grams of fiber, tucked into delicious flavors, such as Chocolate Brownie & Almond, Banana Walnut and Cranberry Flax. Plus, every bar is infused with plant sterols, which are proven to help lower cholesterol.

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To Maintain Muscle: Sambazon Protein Chocolate+Almond+Coconut Milk

Source: Sambazon

Source: Sambazon

Packed with organic, whole-food protein to build lean muscle and healthy omegas to help keep you full longer, Sambazon’s Protein Chocolate+Almond+Coconut Milk features a hearty blend of açaí berries with chocolate, coconut milk and a hint of almond. I like to drink it within that 60-minute window after a particularly tough workout to help replenish, rebuild and repair muscle.

The company also has a cool back-story worth mentioning — Sambazon was started by surfers in Southern California and operates under a philosophy called the Triple Bottom Line, which not only measures success economically, but also socially and environmentally. That means they’re organic, believe in non-GMO and support fair trade, which means it’s “good” food on a few different levels.

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To Stave Off Sickness: GoodBelly Probiotic Fruit Drink

Source: GoodBelly

Source: GoodBelly

Since 70 percent of the body’s immune system dwells in the digestive tract, a properly functioning digestive system is essential to maintaining overall health (especially when you’re in a training cycle during cold and flu season!). And I’ll take every bit of help I can get to stay well, which is why I’ve swapped out my regular morning juice for GoodBelly’s Probiotic Fruit Drinks.

They contain contain Lactobacillus plantarum 299v (LP299V®), one of the most well-studied probiotic cultures available on the market, which has a superior ability to survive the stomach’s harsh acidic environment in order to inhabit the intestine and was initially developed for use by gastroenterologists in Sweden to help their patients recover from surgery. Each serving contains a whopping 20 billion live and active probiotic cultures to promote healthy digestion.

Wanna check it out yourself? Try GoodBelly’s 12-Day Challenge where you can get a discount on a 12-day supply.

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What are your favorite pre- and post-workout fuels? 

Thanks to the folks at Corazonas, Sambazon and GoodBelly for providing samples for review; all opinions are my own. 

Bethenny Frankel’s “skinny” take on pumpkin treats

Source: Bethenny Bakes

Source: Bethenny Bakes

Her Skinnygirl empire has been a hit with the health-conscious crowd, so it’s no surprise that Bethenny Frankel, newly-minted talk show host and former celebrated natural foods chef, would take a stab at delicious guilt-free versions of popular pumpkin recipes for fall.

Below are two classics that Frankel reworked with her talent for “fix-ology” – a term she coined for the ability to take calorie-rich foods and revamp them into healthier versions without compromising flavor. For more of Frankel’s favorite healthy recipes, go to Bethenny.com.

Bethenny Frankel’s Pumpkin Spice Muffins (Makes 1 dozen)

Ingredients:

  • 3 cups oat flour
  • 2 cups raw sugar
  • 2 T unsalted butter, melted
  • 1/4 cup vegetable oil
  • 1 egg
  • 1 1/2 cups canned pumpkin
  • 1/2 cup water
  • 1 1/2 teaspoons baking powder
  • 1 teaspoon baking powder
  • 1 teaspoon salt
  • 1 teaspoon cinnamon
  • 1/2 teaspoon nutmeg
  • 1/2 teaspoon cloves
  • 1 teaspoon vanilla
  • 1 1/2 cups dried cranberries
  • 1/4 cup unsalted walnuts
  • 12 muffin cups

Directions:

  1. In the bowl of an electric mixer, combine raw sugar, melted butter, oil, eggs, pumpkin and water. Beat for 90 seconds, or until well mixed.
  2. Whisk together flour, baking powder, baking soda, salt and spices, stirring until no streaks remain.
  3. Combine flour mixture and pumpkin mixture. Stir in nuts and cranberries; stirring only until all ingredients are mixed.
  4. Cover batter, and allow it to set at room temperature for 60 minutes.
  5. Preheat oven to 350°F.
  6. Place muffin cups in muffin holders and fill 2/3 of the way full.
  7. Bake for 40-45 minutes or until muffins tops spring back when lightly touched.
  8. If the muffins will be frozen, allow them to cool for 1 hour, then tightly wrap in plastic wrap; store in freezer zipper bags.
  9. To reheat, wrap loosely in foil and bake for 5-10 minutes at 350°F. (Or they may be reheated in the microwave wrapped loosely in a damp paper towel.)

Bethenny Frankel’s Marbled Pumpkin Cheesecake

Ingredients for crust:

  • 1 1/2 cups graham crackers, crushed finely (approximately 9-10)
  • 2 tbsp unsweetened applesauce
  • 1 tsp ground ginger
  • 2 tbsp melted butter

Ingredients for filling:

  • 2 8 oz. containers reduced fat cream cheese, softened
  • 3/4 cup raw sugar plus 2 teaspoons
  • 2 eggs
  • 2 1/2 tsp vanilla extract
  • 1 1/4 tsp ground cinnamon
  • 1 1/8 tsp nutmeg
  • 1 can of 15 oz. pumpkin (do not substitute pumpkin pie filling!)
  • 1/4 tsp apple cider vinegar

Directions:

  1. Preheat oven to 350°F.
  2. In a medium bowl, mix together the crushed graham crackers, butter, applesauce, and ground ginger.
  3. Press into the bottom, and about 1 inch up the sides of a 9-inch springform pan.
  4. Bake crust 10 minutes in the preheated oven. Set aside to cool.
  5. In a medium bowl, mix together the cream cheese, 1/2 cup raw sugar, and vanilla until smooth. Mix eggs in one at a time, blending well after each.
  6. Set aside 1 cup of the mixture. Blend 1/4 cup raw sugar, pumpkin, cinnamon, apple cider vinegar and nutmeg into the remaining mixture.
  7. Spread the pumpkin flavored batter into the crust, and drop the plain batter by spoonfuls onto the top. Swirl with a knife to create a marbled effect.
  8. Bake 1 hour in the preheated oven, or until filling is set.
  9. Run a knife around the edge of the pan, and allow the cake to cool before removing pan rim.
  10. Chill for at least 4 hours before serving.