I discuss balancing each meal with clients frequently. Here is another example of how to do this quickly in the morning rush. Healthy does not have to be time consuming.
SIMPLE APPLE PANCAKES
Pancakes are one of those recipes that seems like it takes a long time, but actually comes together quickly. Try these tasty, no-sugar-added flapjacks from Cassey Ho, creator of POP Pilates and POPFLEX. “I love this breakfast because it’s not only delicious, it’s packed with protein and complex carbs to keep me full and energized throughout the morning,” she says.
3 tablespoons unsweetened applesauce
2 tablespoons almond flour
2 tablespoons coconut flour
1/2 teaspoon baking powder
1 teaspoon nut butter
1/2 small apple, spiraled or chopped
1 pinch of cinnamon, optional
In a small bowl, whisk together eggs, applesauce, almond flour, coconut flour and baking powder. Heat a griddle or pan over medium-low heat and coat with cooking spray. Reduce to low heat. Using a small measuring cup, scoop batter to make two pancakes. Cook for 2–3 minutes per side, or until firm and cooked through. Top one pancake with nut butter and cinnamon, if using. Place the other pancake on top and add apples and more cinnamon. Recipe makes 1 serving.
Nutrition (per serving): Calories: 356; Total Fat: 19g; Saturated Fat: 6g; Monounsaturated Fat: 2g; Cholesterol: 370mg; Sodium: 226mg; Carbohydrate: 26g; Dietary Fiber: 9g; Sugar: 11g; Protein: 20g
A sweet and silly snack for this Halloween season courtesy of Longmont Dairy.
Apple Goons and Eyeballs
Eyeballs – make 24 hrs ahead:
Package of mini-chocolate chips 1 cup powdered sugar
1 teaspoon cornstarch
1 Tablespoon corn syrup
2 teaspoons milk
2 green apples – cored and quartered
3 strawberries, sliced flat for tongues
64 shelled sunflower seeds for teeth
Whisk together powdered sugar and cornstarch. Add corn syrup and milk and stir to a thick paste. Spoon into a piping bag (or baggie with the corner snipped off) and pipe small dots onto a sheet of waxed paper. Gently add a mini chocolate chip in the center before the icing sets up. Allow the eyes to set (or dry), on your counter, for at least 24 hours.
Cut a mouth out of the center of the peel side. Fill gap with peanut butter. Place a sliced strawberry as the tongue, 8 sunflower seeds as the teeth and “glue” the premade eyeballs on with a little peanut butter.
Eggs varieties seem to be taking over the dairy isle these days, have you noticed? Let’s not even go there with the entire row of frozen pizza options! Here is a little help with the mystery of labels on eggs these days, and the added cost. Use these to make the best choice for your family and yourself.
This label means that the hens live in large barns. They don’t have outdoor access, and they get about 1.5 sq. ft. of space each typically. Not idea for moving about much, but better than the extremely confined corners of a cage. They can move more and socialize, which makes for happier, healthy ladies!
The hens are often housed in barns, and have limited access to outdoor areas. These outdoor spaces are required to be at least 2 sq. ft. per hen and have the added bonus of vegetation. More plants to nosh on means more nutrients for the hens which translates into more nutrients in the eggs. No guarantee that every hen eats the plants, so a slight toss up on the added benefits in each egg.
These chickens are required to get a minimum of 108 sq. ft. of outdoor space in addition to indoor space for resting and roosting. The more natural environment results in less stress for the hens and more room to move about and do what they do. Some studies have even shown these eggs to contain more nutrients and Omega 3s than non-pasture-raised hens.
Add olive oil to deep skillet and heat on medium to high heat. Meanwhile drain shredded zucchini in a strainer (think pressing into a spaghetti strainer here) and then wipe dry on paper towels. The more moisture you can remove, the better your fritters will bind together and cook. Next add shredded zucchini and remaining ingredients in a small bowl. Toss to blend.
To cook, place in 2 tsp portions in pan and brown lightly on both sides. Using a spatula, turn occasionally to cook thoroughly. Serve warm.
Recently the American Heart Association released it’s updated recommendations for keeping your heart healthy. Part of the new release reviewed eating habits and more specifically recommended oils to use in a daily diet to prevent cholesterol and cardiovascular disease. I had to chime in when I reviewed their findings. As a nutrition guru, several red flags popped up:
Heart disease is a complicated illness. Inflammation in the body causes increases in cholesterol and other complications leading to the disease. Genetics play a role as well. Diet can help reduce inflammation, but it is not the overall solution or culprit. Read more about it here.
Saturated Fats are not all equal. The new recommendations vilify Coconut Oil but fail to tout the benefits of this saturated fat in comparison with other saturated fats. Let’s dive deeper. Coconut oil is a medium-chain fatty acid. It is also a saturated fat. What does that mean, in a nut shell, your body processes it differently. Coconut oil has proven to raise both HDL and LDL levels in the body. Thus keeping the ratio of good to poor cholesterol the same. Lab studies also prove it is less likely to be stored as fatty acids in the body, thus aiding in weight reduction. Coconut oil contains high amounts of lauric acid, boosting antibacterial properties to aid your immune system. It helps regulate blood sugar levels and helps your body build strong teeth and bones.
The list of approved oils the AHA are questionable. They recommend Canola oil, vegetable oil, olive oil and others. I agree with the Olive Oil, it is a wonderful oil to use in dressings and low heat cooking. The others use sparingly because they are cheap and used widely in commercially processed foods, restaurant foods, and are most likely from sources of GMO foods. In other words, we get too much of them already in our diets, so be aware. It does make you wonder what big industries have an financial influence on the American Heart Association.
When it comes down to it, our bodies are all different. We have to be our own advocates for our individual health because of these differences. Do some research into the saturated fats, look deeper than Google and decide for yourself. I am here to help at eatlivefit.net.