This is a great soup for when you have a cold and need something hot and spicy. That is currently my whole family right now. Love this soup!  Honestly, I am a dump and pour cook, so the seasoning ratios may be a little different each time, but this is the general recipe.  Also, you will notice I use several frozen veggies. Since having kids, I realized this was a great way to cut down on prep-work/ chopping time.  Also, sometimes it's less expensive than using fresh.  Recent studies are showing that frozen veggies are just as nutritious (if not more) than fresh produce in the grocery store, because it is frozen at the peak of freshness. 


Spicy Thai Coconut Curry Soup

Ingredients:

1 lb of chicken, cooked and shredded
6 cups chicken broth
20oz bag of frozen peppers and onions (or you could use fresh)
2 bags frozen broccoli florets (fresh is also fine)
2 cartons of mushrooms sliced
4 cups snap peas de-veined
1 bag shredded carrots
1/2  head of garlic, minced
2 inches of ginger minced/shredded
1.5 tablespoons lemongrass minced
2 cans unsweetened coconut milk
2-3 tablespoons Mae Ploy Thai Red Curry Paste, more or less, if you want more or less spicy
1 tablespoon lime juice
Soy sauce to taste
2 tablespoons sesame oil (unnecessary, but I like it)
Salt to taste
2-3 tablespoons sugar

Garnish with chopped cilantro, thai basil (or regular will work), and diced green onions.

Directions:

Combine all ingredients in a large pot and simmer. Add seasonings to taste.  Makes about 8-10 servings.

Quick and easy snack: Greek yogurt ranch dip and carrot chips. High protein and fiber -- meaning it keeps you feeling full. My plate pictured (1/4 the bag of carrot chips and 1/2 cup of the dip) is about 150 calories. 

The dip is so easy (380 calories for full 2 cups)

Greek Ranch Dip:

 2 cups plain Greek yogurt (I used nonfat)
1 packet of ranch dressing mix
(Opt. Salt to taste)

Mix together and enjoy!

Been wanting to experiment with fruit sweetened chocolate options for Romo (my 19 month old who is not allowed to have added or artificial sugar). This is what I tried out tonight... and it's really quite good. 

Has to be enjoyed frozen, but definitely hits the spot - not to mention I can eat a LOT without guilt. These pictured are made with sunflower seeds and craisins. To be honest, I didn't share any of this batch with my toddler, because I was craving chocolate and I ate ALL of it. Tomorrow I'll make some for him!

Banana Chocolate Bars

One recipe is 140 calories (add ins not included) and makes 16 little squares (four bigger squares-- essentially two large bars of chocolate). 

Ingredients:
1 ripe banana pureed in food processor.
1.5 tablespoons cocoa powder 


(Optional add ins: craisins, nuts, coconut, or you could make Reece's cups by making them in muffin tins and cupcake liners with a layer of unsweetened peanut butter in between layers of chocolate)

Directions:

Combine pureed banana and cocoa powder, mix well, and pour into molds with any add-ins  (I used old, washed Scentsy molds for mine, could also pour in pan lined with foil or parchment and make into a bark). Freeze. Enjoy once frozen. 

I love feeding my toddler healthy "gookies" (good+cookies) and healthy muffins for breakfast.  They are so convenient and less messy than other options.  I love that these fruit sweetened cookies are so full of healthy fats, omega 3s, fiber, antioxidants, and protein!  Decided to try using beans this time around and I'm really happy with them.  These would make killer chocolate chip cookies, if I ever get around to making fruit-sweetened chocolate chips (if I do, I'll post my recipe here).

Yummy, Fruit-Sweetened Peanut Butter Bean Cookies

Ingredients:

15.5 oz can no sodium chickpeas well drained and rinsed (or other kind of cooked beans)
1 cup applesauce (can use 4 ripe bananas instead, probably, but I have not tried this yet)
1 cup natural peanut butter with no sugar added (or nut butter of choice)
2 tsp vanilla
2 tsp baking soda
1/4 cup flaxmeal (for that added omega 3 and fiber!)
1/2-1 cup add-ins-- dried fruit, oatmeal, nuts, unsweetened shredded coconut (pictured cookies were made with coconut), or sugar-free chocolate chips (obviously can use regular, but won't be added sugar free).

Directions:

1. Preheat oven to 350F.
2. Blend chickpeas and applesauce in food processor or good blender (I had to use a tamper to fully blend) until smooth.
3. Transfer to a bowl and add the rest of the ingredients.  Mix very well.
4. Scoop by tablespoons full onto cookie sheets with parchment paper (makes about 30 cookies).
5. Flatten/ shape cookies with either a wet fork or bottom of a glass or wet hands.
4. Bake at 350 for about 15 minutes.  Let cool and enjoy.  Store in fridge.


*Variations:  for chocolate cookies can use black beans instead of chickpeas and add 1/4 cup cocoa powder. Yum!

Nutrition Facts Per Cookie  (without add-ins or substitutions):

So, as I am just about to enter my third trimester of pregnancy, I have noticed my body screaming and whining more for sugary, simple-carb, nutritionally-empty treats. Last night I dreamed about a multiple layered dark chocolate cake with a whipped chocolate frosting...  But I woke up before I got to taste it - isn't that just the worst??? I remember this happening with my last baby too.  Maybe it's the increased fatigue at this stage (bathroom visits and active baby kicks all night long will do that).  Whatever it is, this time around I'm trying to exercise more self-control in the unhealthy cravings department. I have one cheat day a week where I let myself indulge. But the cravings are all week long, so I also have gotten more creative in finding healthy alternatives to keep me satisfied.  This is my most recent concoction.


Edible Chickpea Cookie Dough

Ingredients:
1/2 cup no sodium chickpeas
1 tablespoon Peanut Butter Powder
1/4 tsp vanilla
1/4 tsp baking powder (for taste)
1.5 tsp sweetener of choice
1.5 tsp mini chocolate chips
(optional) water or milk for looser consistency
(optional) Oat flour, flax meal, protein powder, or flour of choice if prefer a more traditional texture

Directions:
Throw everything except the chocolate chips into a food processor and blend till smooth. Enjoy.

*If you wanted to make these actual cookies, you could probably mix in 2 tablespoons flaxmeal (60 additional calories per recipe) or 1 egg (70 additional calories) and bake for 15 minutes (on parchment or greased cookie sheet) in toaster oven at 350F.  I haven't tried this yet, but when I do, I'll update this with how it went and picture. If you try it, write me a comment on how it went.  Quick and easy personal cookie recipe, I suppose, if it works out! 

Nutrition per recipe (not including optionals):
Calories: 177
Fiber: 5.5 grams
Protein: 8.5g
Fat: 4.75g

These muffins are super moist, subtly sweet, and a great option for a fast, on-the-go breakfast or snack. If you prefer a less-moist muffin, feel free to use regular whole wheat or other flour instead of oat flour.  Personally, I like the moist texture. :)  My son, who is not allowed to have sugar other than fruit, also approves!  This recipe is high protein, high fiber, high in antioxidants, and high in omega 3 fats!  So, it's very filling!




Fruit-Sweetened Blueberry Lemon Yogurt Muffins!

Ingredients:

1 cup plain Greek yogurt (I used whole milk 5%)
4 medium ripe bananas pureed
1 cup blueberries pureed (I blend them with the bananas).  Can be fresh or frozen
1 tsp vanilla
1.5 tablespoons lemon juice
4 tsp baking powder
2 cups oat flour (I grind rolled oats in our coffee grinder.  Could probably use a good food processor, instead.)
1/2 cup flax meal

Procedure:

1. Preheat oven to 350F.
2. Combine all ingredients (I always mix in the flour last.)
3. Scoop in equal amounts into greased or lined muffin tins (I usually get 12-14 muffins).

*optional:   Can make cookies instead (they are more cake like than regular cookies). Makes about 24 cookies.  Flatten into cookie shapes on greased cookie sheet or parchment paper with wet bottom of glass or wet hands.


4. Bake muffins for 40 minutes. *Cookies for about 20 minutes.



Sugar-free glaze:   

1 ripe banana
1/4 cup blueberries fresh or frozen
1/2-1 tsp lemon juice. (to taste)
Optional : 1 tblsp butter or coconut oil.

Directions: Puree all ingredients together in food processor.  Best if made, glazed and eaten right away!


Nutrition Facts (not including glaze):

Whole Recipe/Per Muffin (12)/ Per Cookie (24):

Calories:  1650/138/70
Protein: 48g/4g/2g
Fiber: 49g/4g/2g
Fat: 41g/3.5g/1.7g

This recipe is a little less natural (uses artificial sweetener and protein powder with artificial sweetener), so I usually make them just for me since my son and hubby don't eat artificial sweeteners.  I'm sure I could adjust them to make them more natural, but this is my quick, go-to sweet banana muffin recipe that is low enough in calories and high enough in protein that I feel fine indulging.


Fast Banana Spice Protein Muffins (makes 6)

Ingredients:

1 medium banana pureed
2 eggs
1 tsp vanilla extract
1/4 tsp ginger
1/2 tsp pumpkin spice (or can just use cinnamon)
1/2 tsp baking powder
1 tbsp sweetener of choice (or to taste)- might be able to skip, if your protein powder is sweet (I just haven't tried, personally).
2 tblsp soy or whole wheat flour (can use different flours, but the calories will be slightly higher)
2 scoops vanilla whey protein powder (I use Aldi brand which is 170 calories and 30 g of protein per 2 scoops)

(optional: dried cranberries, blueberries, raisins, chocolate chips, or nuts - not included in calories)

Procedure:

1. Combine all ingredients (I add the flour and protein flour last and whisk to get rid of lumps).
2. Pour equally into a 6 muffin regular-sized muffin tin-- greased or with liners.
3. Bake for 15 minutes in oven or toaster oven at 375F or until toothpick comes out clean.


Nutrition facts:

Entire Recipe/ Per Muffin:

Calories: 475/80
Fiber: 4.5g/ 0.75g
Fat: 13g/ 2g
Protein: 48g/ 8g

I have been craving cheese sauce.  Cheese sauce with broccoli, with nachos, with pasta. But honestly, cheese sauce can be really fatty (and not good fat).  For the amount that I crave (read smothering whatever it's on), I really shouldn't indulge more than every once in awhile.  So I went on a search for better. This is what I found was best for me!  It's only good things!  Way lower calorie and nutritiously vegetable-based (so I can eat a lot of it without the guilt)!  It is not Velveeta, but it's a great tasting substitute in its own right!

Healthy Tuna Salad (No Mayo) 

Nutrition (300 cal for entire recipe): 4 servings - 75 cals per serving, 10 grams protein, 2 grams fiber

Ingredients:

1.5 c riced cauliflower, broccoli, and/or carrot - cooked and drained. *
2 cans (5oz) tuna in water
2 Tblsp dijon mustard
1 Tbsp yellow mustard
2 tbsp Greek yogurt (I used OPA Avocado Cilantro Greek dressing instead)
(opt.)1/4-1/2 tsp dill
(opt.) lemon juice to taste
(opt.) hot sauce to taste

*Tip: I find bags of riced veggies marked down at the grocery store often, so I buy them on clearance and then freeze to add to recipes later. Great way to get more veggies into your diet by adding them to your dishes or using instead of rice.

Procedure:

Mix everything together. Enjoy!


My favorite way to eat is in a wrap:



Wrap or pita (270 cal):  Spoon 1/4th  recipe into whole wheat tortilla or whole wheat pita (130 cal) with 1 slice swiss or cheddar (70 cals) melted.  20 grams protein, 5 grams fiber

Tuna Melt Sandwich (300 cal):Spoon 1/4 of tuna salad recipe between 2 slices toasted whole wheat bread (160 cal) with 1 slice swiss or cheddar (70 cals).  Place in toaster oven for a few minutes until cheese is melted. 20 grams protein, 6 grams fiber.

Tuna Boat (370 cal): Divide equally 1/4 of tuna salad mixture on top of two slices whole wheat bread (160 cals), top each side with a piece of cheddar cheese(140 cal).  Place in toaster oven or under broiler in oven for a few minutes until cheese is bubbly and melted. 25 grams protein, 6 grams fiber.

I love dark meat of all kinds.  However, that is not the healthiest thing to munch on all day.  The other day I came up with this recipe while trying to make a new variety of veggie fritter.  I have been unsuccessful in the fritter department, thus far, but what I got instead--this recipe!-- is soooo much better.  This is the best meatless burger I've ever had!  And what makes it even better, is that unlike the veggie burgers you find in the supermarket with all those processed fillers, dyes, and ingredients you can't pronounce, this recipe is easy and completely all-natural, nutrition-packed ingredients!  Not to mention, contains your daily value of vitamin D!


Can't Believe It's Not Meat! Veggie Burger

Ingredients:

1 head cauliflower
2 packages of portabellos
1/4 cup vital wheat gluten
6 tbsp Braggs nutritional yeast
6 eggs
Taco seasoning packet

Ingredients:

4 cups vegetable/ chicken stock/broth* (can do 4 cups water with 6 buillion cubes instead)
2 medium yellow onions quartered

Directions:

1. Add vegetables to stock in large pan and boil until softened.
2. Add cottage cheese and nutritional yeast and cook for a few more minutes
3. Puree in blender the vegetables with stock in divided portions until entire soup is pureed. Return to large pot and add remaining ingredients and spices to taste.

ENJOY!

Only The Good Stuff: Nutrition-Packed Energy Cookies

Makes 21-22 (2 inch cookies)

Ingredients:
2 ripe bananas
1 cup natural peanut butter (just peanuts--no sugar added)
1 tsp almond extract
1 tsp cinnamon or to taste
1/2 tsp nutmeg or to taste
1/2 tsp cloves or to taste
1/4 tsp baking soda
1 cup uncooked oatmeal
1 cup unsweetened shredded coconut
4 tbsp flax seed
1/2 cup unsalted peanuts or nuts of choice
1/2 cup raisins or craisins (no sugar added)

Directions:
1. Preheat oven to 375F.
2. In a large mixing bowl, mash up bananas.  Add peanut butter and mix until uniform.
3. Add all spices and baking soda and stir until evenly mixed.
4. Add in the rest of the ingredients and mix until evenly combined.
5. Roll into balls and place on greased cookie sheet (or parchment paper--my personal preference).  Should make about 21-22 cookies. Cookies really don't rise or expand so they can be very close to each other.  I was able to fit them all on one sheet.  Flatten with wet hands or bottom of a glass.
6.  Bake for 15-20 minutes. I like my cookies crunchy, so I bake mine for 20 minutes.

Bon appetit!  Pat yourself on the back for choosing something tasty AND great for your body!




Tags: Paleo, egg free, flourless, Keto, ketogenic, healthy cookies, fat bombs, nutritious, snacks, omega 3s, atkins, low carb, high protein, energy bites

When I eat a meal, I want a MEAL.  I want to feel full and satisfied.  That is the beauty of incorporating vegetables into your diet.  Zucchini, in particular is a magical vegetable.  A medium zucchini is only 33 calories!  Eat two and its only 66 calories. Make them into noodles and you've got a neutral, low-cal, nutritious canvas for a meal masterpiece.  Zucchini, by itself, will fill your stomach, but the healthy fat of the avocado in this recipe is what keeps you feeling full.

Creamy Avocado Pesto Zoodles

Ingredients:

2 zucchini spiralized
1/2 small avocado
2 tablespoons dry basil
2 teaspoons nutritional yeast (optional)
1 tsp Garlic powder or to taste
2 tsp Turmeric or to taste
Salt and Pepper to taste

Directions:

Steam the zucchini noodles (zoodles) with salt, pepper, garlic, nutritional yeast and turmeric to taste.  While zoodles are steaming, mash up the avocado and mix with fork with the dry basil.  Add avocado mixture to the zoodles in the pan and mix until hot.

Serving option:

I like to steam some portobello mushrooms with garlic, salt, and pepper and put them on top (Mushrooms supply a ton of vitamin D!)

I love shiitake mushrooms.  They have a unique meaty texture compared to other mushrooms as well as a meaty umami taste.  Not only do they taste great, they are low in calories and are packed with nutrition(this recipe contains more that 100% of your daily vitamin D)!  By adding some healthy avocado fat, they keep you satisfied and nutrified!

Tasty, Creamy Shiitake Mushrooms

Ingredients:

5oz shiitake mushrooms
1/2 avocado
garlic, salt and pepper to taste
Herbs to taste

Directions:

Steam the Shiitake mushrooms in a pan. Mash up the avocado and add to pan and mix until all ingredients are hot. Salt, pepper, and garlic to taste. Sometimes I like to add a little rosemary as well.

Serving Suggestion:

I like to spiralize zucchini, salt, pepper, and steam to make zoodles (zucchini+noodles). A medium zucchini is just 33 calories!  After I steam the zoodles, I top them with the Shiitake mushrooms! Yum!






Tags: Nutrient- dense, antioxidants, high in vit d, Vitamin D deficiency, SAD, Low calorie dinners, vegan, vegetarian, diabetic, atkins, paleo, low cal, low calorie, nutritious, breastfeeding, increase milk supply, lactation, gluten free, low carb

Spinach and Salsa Egg White Omelette (200 Calories)
Nutrition Facts: Calories: 200, Carbs: 14g, Fiber: 3g, Fat: 4g, Protein: 33g, Sodium: 1,386, Sugar: 4g

Ingredients:

1 Cup Egg Beater Whites 
3 cups of raw spinach
1 thin slice of deli cheddar cheese
1/2 cup Chunky Salsa (no added sugar)

Directions: I pour the egg whites in a pan, dump the raw spinach on top, place a slice of cheese on top of that, and then cover with the lid until the spinach is wilted and the cheese is melted.

After I flip the omelette on itself, I pour salsa on top.

Bon appetite!