Boring Breakfast? Suggestion #2 Homemade Muesli

Here is the second installment in my “Boring Breakfast?” posts.  Make homemade Muesli that is low in sugar and full of beneficial ingredients.  Add additional protein to this breakfast bowl and you are starting your morning out with a good balance.  Recipe to follow:

 

Homemade Muesli

recipe by eatlivefit.net

Ingredients:

2 cup whole oats (gluten free optional)

2 Tbsp. ground flaxseed

1/.4 cup sunflower seeds or nuts (any variety)

1/4 cup chia seeds

1/4 cup chopped dates (soaked if dry)

Combine ingredients together and store in airtight container for 1.5 month.  Serving size 1/2 cup to 3/4 cup with Almond Milk or Milk.  (May heat for 1 minute in microwave if warm cereal is desired.)

 

 

Banana Ice Cream

The banana has gotten some bad press over the years and I want to clear up misconceptions.  While it is one of the sweetest fruits available, it is chock full of nutrients and minerals.  Bananas are a great “go to” when that sweet tooth is nagging you.

One little banana…

  • is loaded with potassium, a mineral helpful in maintaining blood pressure and cardiovascular health
  • contains natural sterols which help block the absorption of dietary cholesterol
  • contains Vitamin C and B6, for immune system support and energy
  • is low fat, with less than 4% of calories from fat
  • has natural fiber, 3 grams per banana, to help regulate digestion and thus keep blood sugar levels from spiking.
  • Did I mention portable and cheap?

Now that the weather is warming up, here is a healthy alternative to ice cream using bananas.

Banana Ice Creambanana ice cream

recipe by youmustlovefood edited by eatlivefit.net

SERVES 2-3 1/2 cup servings

TIME 10 minutes to mix; 2 to 3 hours in freezer

Ingredients

  • 6 very ripe bananas, peeled and cut into medallions
  • 1 cup almond milk unsweetened
  • 1/4 teaspoon vanilla
  • 1 teaspoon ground cinnamon
  • sprinkle of chopped almonds, for topping (optional)
  • cinnamon stick, for garnish (optional)

Other Equipment

  • large resealable freezer bag and Blender or food processor

Directions

Put the bananas into a resealable airtight bag and freeze for at least 3 hours or overnight. Place the bananas into a food processor or blender along with the almond milk, vanilla, and ground cinnamon and blend until smooth (this may take a few minutes). Scoop into dishes and top with almonds, and garnish a cinnamon stick.  If you want a thicker texture like traditional ice cream, place blend back into the resealable bag and freeze for up to 3 hours.

 

New Jar Salad – Chopped Taco Salad

Chopped Taco Mason Jar Salad

Prep time    Cook time

15 mins       15 mins
Author: Organize Yourself Skinny
Recipe type: lunch/dinner
Servings: 1 per jar, 5 jars total
Ingredients
  • 5 wide mouth quart size mason jars
  • 1 lb ground turkey
  • 1 can black beans, drained
  • 1 packet taco seasoning (I use simply organic low salt)
  • 1¼ cups salsa
  • 5 tablespoons plain Greek yogurt
  • 1 quart cherry tomatoes, halved
  • 5 mini cucumbers, sliced
  • 1 small to medium red onion, chopped
  • 2 avocados, chopped
  • juice from half of a lime
  • jalapenos diced (optional)
  • 5 cups chopped romain lettuce
Instructions
  1. in a medium pan cook ground turkey until no longer pink. Add black beans, jalapenos, seasoning packet, and the amount of water stated in seasoning packet directions. Let taco mixture cool.
  2. Divide ingredients among mason jars starting with salsa then adding greek yogurt, tomatoes, cucumbers, onions, jalapeños, avocados, taco meat, then lettuce. Place lid on and close tight. No need to vacuum seal.  Store in refridgerator and pull out one each day.
  3. When ready to eat, shake real good, then pour into a bowl and enjoy.

Grilled Pineapple Salsa

Grilled Pineapple Salsa

Fresh pineapple specials are trending in our grocery stores right now, so why not take advantage of an easy topping for your proteins.  This sweet spicy salsa is the perfect topping for chicken, fish, shrimp, or pork.  Courtesy of Eating Clean Diet Cookbook 2 by Tosca Reno modified by eatlivefit.net.

Ingredients:

  • 1 fresh pineapple
  • 1/2 cup jimaca (mild white flesh, peeled and diced)
  • 1/4 red onion
  • 1 jalapeno (seeded, ribs removed and diced)
  • 1 Anaheim pepper (seeded, ribs removed and diced)
  • lime juice (1/2 a lime)
  • 1/4 tsp sea salt
  • 1/8 tsp ground pepper
  • 1 TBSP cilantro (chopped)
  • 1 TBSP mint

Prepare pineapple by cutting off top and bottom of fruit.  Place on cutting board and run knife down the sides to remove outer peel.  Cut the pineapple down the center to form two halves then further divide into quarters.

Heat grill or grill pan (if Fall winds are too high to keep the grill lit) to high.  Grill pineapple halves 30 seconds on each side.  Just long enough to see grill marks on all sides.  This will release the natural sweetness in the fruit.  No need to cook the pineapple all the way through.

Add 1 cup diced, grilled pineapple to a medium bowl.  Add rest of salsa ingredient and stir to combine.  Omit any ingredients you do not care to include (ie. jalapenos is you don’t like spicy salsa).  Spoon 1/4 cup over cooked fish, chicken, pork or shrimp and enjoy.

Any unused salsa can be stored in the refrigerator for up to three days.

Nutritional Value: 1/4 cup serving
Calories 45, Calories from fat 2 g, Protein 1 g, Carbs 17g, Fats 0.1g, Fiber 2 g, Sodium 52mg, Cholesterol 0mg

Crock Pot Applesauce – Leave the sugar in the cabinet

One of the best memories of my childhood is visiting with my grandparents in Ohio.  My grandmother, MaMaG, always made the best homemade applesauce and kept it frozen in her storage freezer for a dinnertime side dish.  Yes, apples have a lot of sugar but it is the natural kind that your body can break down and use to feed your muscles and cells.  The spices used in this recipe give it a healing punch that no store bought applesauce can match.  Ginger for anti-inflammatory properties. Cinnamon for heart health.  I could go on and on!  NO ADDED Sugar needed!

I recommend fresh grated ginger (or the puree you can buy in grocery store produce section).  Use a few cinnamon sticks and grate them against a fine cheese grater for fresher tasting cinnamon.  Nutmeg and cloves can be found in whole form also at most grocery stores and will add a little more taste to your recipe.  Throw all ingredients in your crock pot and cook on low for 4-6 hours.  Before serving, fold the cooked crock pot ingredients into your blender and puree.  Not only will you have a side dish for dinner that night, but your house will smell like you have been burning a scented candle all day!  Freeze leftovers for another day in air tight container.

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Crock pot Applesauce:
10 apples peeled, cored and cubed
2 tsp cinnamon
1 tsp nutmeg
1/2 heaping tsp ginger
1/4 tsp cloves
1 ground vanilla bean (pure vanilla extract would work too)
1/2 cup water

Try it and let me know how it goes.

The dreaded BLOAT – a natural solution

thHow many of you have suffered from bloating at one time or another for one reason or another?  Next time instead of reaching for an over the counter remedy, open your spice cabinet and pull out the fennel seeds.  Dry whole fennel seeds work the best because they contain all the natural ingredients to calm your stomach and reduce the bloating.  Simply chew or grind 1 TBS of dry fennel seeds and swallow.  Follow with 8 oz. of water to allow the fennel to breakdown faster in your stomach.  Not sounding appealing?  Another option is to use the freshly ground fennel to brew hot or iced tea.  Simply pour 8 oz of hot water over the ground fennel seeds and let steep for 6 minutes.  Discard the seed shells and sip tea to relieve symptoms.  Because it is a naturalth solution, it can be repeated every 30 minutes until the bloating and stomach pain subsides.  Works really well so next time give it a try.

Primal Baked Apple, Raisin, and Nut Crumble

af8c2cbe9c46609f750c6e9937aaaf5aFall is fast approaching, so here is a fabulous recipe for baked apple crisp thanks to Love and Primal.  Nothing like the smell of apples to warm your home and all WITHOUT white sugar.  Just remember to keep your portion size to 1/2 a cup and serve over plain Greek yogurt.

Primal Baked Apple, Raisin, and Nut Crumble
Ingredients
  1. 4 Gala or Granny Smith Apples (your choice)
  2. 1 T Cinnamon
  3. Pinch of Nutmeg
  4. 1/3 cup Raisins
  5. 1 T Coconut Oil, melted
Crumble
  1. 2 T Coconut oil, melted
  2. 1 Cup Almond Flour
  3. 1/3 cup chopped pecans
  4. 2 T Honey
Instructions
  1. Preheat the oven to 350 degrees
  2. Chop the apples, with the skin on, into bite-sized pieces
  3. Place in small casserole dish and toss with raisins, cinnamon, and nutmeg
  4. Combine all the ingredients for the crumble and mix until the mixture resembles a “crumble”
  5. Sprinkle crumble on the top of the apples (add a little more cinnamon if you’d like)
  6. Bake at 350 degrees for 30 minutes and enjoy warm! Bet you could even do this in the crock pot.

How to pack salads for the week

Art-Packing-Mason-Jars
eatlivefit.net

If you haven’t found this trick before, here it is!  It is a keeper because it helps you pack 5 days worth of salads in one sitting.  They really do stay fresh and the lettuce does not get soggy.  The art is in how you stack your ingredients.  Build these in tupperware containers or any tall container, like mason jars, that seal tightly.  Here’s how:

  1. Start with salad dressing. Since you keep the jar upright, the salad dressing will stay separated from your veggies. This is great if you don’t want to pack a separate container for dressing. 2 TBS
  2. Veggies are next. Start with harder veggies like carrots, radishes, onions, and chickpeas that will taste lovely mingling with the dressing. Then go for anything else like bell peppers, chopped cukes, and cherry tomatoes.  Put in LOTS.
  3. Layer up the greens. This should take up at least half the jar. Go for packaged greens to save time, or if you’re using your own, make sure they’re dry.  Again LOTS..fill that jar full!
  4. Protein last. Sprinkle sautéed tofu, marinated tempeh, grilled chicken, or cubed or shredded cheese on top. These will help push the lighter-weight greens down so you add even more to your jar. You can also add avocado, nuts or seeds, and dried fruit. Palm sized portion on protien.
  5. Tightly seal by putting on the top to keep extra air out.  Store upright in the refrigerator until ready to use.
  6. Shake or pour when you’re ready. At lunchtime, you can either shake up the container to distribute the dressing, or if you have the luxury, pour the entire contents into a bowl and mix it up with your fork.

A little planning goes a long way to save you time in the long way.  Whether you use these for your family dinners or to take on the go, enjoy!