Hey friends! As I've stated in the past I'm working towards healthier eating and also trying to eat more WHOLE foods, less processed. It's definitely a work in progress and probably always will be. But I thought I'd share a few recipes I've made recently in case any of you are interested in healthy/whole eating too.
PS. My friend
Jessica is AWESOME at this, she has made homemade NutriGrain bars, homemade POPTARTS!, and even homemade Graham Crackers. She has done a lot of research about what is IN many of our convenience foods - and since most come up with HUGE lists of unknown items she finds ways or recipes to make them with whole foods. She inspires me! If you click on her name above you can check out her blog where she shares some great recipes.
In fact, this first recipe I'm going to share is one from
Jessica! She calls it her Breakfast Cookie, so I've adopted that name as well. After all, who wouldn't want a cookie for breakfast??!!
BREAKFAST COOKIE 1/2 cup old fashioned oats {not cooked} 4g fiber, 140 calories, 2.5g protein
2 TBSP whipped Peanut butter or Natural PB {I have done both depending on what's in my pantry} 2g fiber, 150 calories, 6g prot
1 tsp cinnamon
1 TBSP ground flax seed 2g fib, 30 cal, 1.5g prot
drizzle of honey {didn't look up nutritional info - I think it's about 70 cal per TBSP - sometimes I leave this out}
Mix it all together in a bowl - it won't totally come together like a 'cookie' so I just eat it with a spoon. I LOVE peanut butter so this is yummy for me. It is a bit on the dry side, so I had a half cup of skim milk with it {4g prot, 0g fib, 45 cal}.
Makes this breakfast 265 calories, 8g fiber, 14g of protein You could add a piece of fruit to this and still be under 400 calories for the morning. And with all that fiber and protein you are sure to stay full for awhile!
Next we have one of my FAVE lunch recipes ...
CHICKEN SALAD WRAPS 2 boneless skinless chicken breasts {which I cut into small strips and boil in a pot of water to cook} then dice them up into bite size pieces. (0grams fiber 220calories)
1/4 cup craisins (3grams fiber 130 calories)
1/4 cup sunflower seeds (2grams fiber 190 calories)
1 cup chick peas (14grams fiber 220 calories)
1 red delish apple chopped up (3grams fiber 91 calories)
Mayo - 2 TBSP (0fiber 200 calories)
Some times I add a little diced up onion just for added flavor.
And of course you can add salt/pepper or whatever seasoning you like.
Chop the chicken and apples and onion and then mix everything together.
I spoon some into large pieces of lettuce, then wrap them up and eat it like a taco! Makes 4 servings - make it on Monday and have lunch ready for the next 4 days. 262 calories per serving and 5.5 grams of fiber per serving. {Sorry, when I figured out my nutritional info on this one I forgot to do the protein count - but trust me it's high with the chicken and the chick peas!}
And now, how about a yummy dessert?
CHOCOLATE/PEANUT BUTTER RICOTTA SHAKE
{before you cringe just TRY it!}
1/2 cup fat free ricotta cheese {120 cal. 20!! grams protein 0 fiber}
1/2 cup Almond milk {30cal. .5g prot. .5 fiber}
1 TBSP peanut butter {90cal. 6g prot. 0 fib}
1 truvia packet
1 tsp unsweetened cocoa powder
1 cup of ice
Blend all together and serve in a large 16 oz glass.
THIS TASTES YUMMY AND CREAMY, JUST LIKE AN ICE CREAM SHAKE! It's got a total of 240 calories, 26.5g protein and .5g fiber. You will feel FULL after drinking this!
I did a little comparison with Stewart's Choc. Peanut Butter Ice Cream - for 1/2 cup there is 200 calories, 14g fat, 0 fiber and only 4g protein. And it's ONLY a half cup! Which isn't much if you ask me! The shake has SO much protein that it's sure to make you feel full!
Lastly I have a homemade granola bar recipe that I just made this week ...
HOMEMADE CHEWY NO BAKE GRANOLA BARS {from the blog New Nostalgia} ■4 tablespoons (1/2 stick) unsalted butter {I used reg. butter}
■1/2 cup packed light brown sugar {I didn't even 'pack' it, just loosely filled the cup}
■1/4 cup honey
■2-1/2 cups oats or leftover granola {I used all oats}
■1/2 cup total of the following ingredients: wheat germ {about 1/4 cup}, ground flax seeds {about 2 tablespoons} and whole flax seeds {about 2 tablespoons}. Or substitute with more oatmeal, rice cereal, or nuts. {I did the whole amount of ground flax seed}
■1/2 cup Craisins
■1/2 cup chopped almonds (you could sub any nut or seed)
■1/2 cup semisweet chocolate chips (I did 5 TBSP DARK choc chips)
■*I added 2 Tbls Chia seeds (I did not use)
I also added about a TBSP of cinnamon.
1.In a medium saucepan, combine the brown sugar with the honey and butter. Bring the mixture to a boil over medium-high heat, then lower the heat to medium-low and simmer until the sugar dissolves, about 2 minutes. Remove the saucepan from the heat.
2.Add the remaining ingredients, except for the chocolate chips, to the saucepan and fold the ingredients to evenly coat with the sauce. Transfer the granola mixture to a 9-by-13-inch ungreased baking pan and press firmly to evenly fill. Gently press the chocolate chips onto the top of the granola. Let the granola mixture set in the fridge until firm, about 15 minutes, then cut into 2-1/4-by 3-inch bars. (I didn't measure, but cut mine into 12 'bars')
3.Store in the fridge.
I figured out the nutritional info on these and they came out to 242 calories per bar if you cut them into 12 pieces. Not a bad snack. If that seems like too many calories for a snack you could cut them in smaller pieces or you could adapt your ingredients.
So there you go friends ... a breakfast, a lunch, a snack and a dessert. Now I just need to work on building my healthy dinner options! If you have any you'd like to share I'd love to hear from you!