whole wheat

Summer Squash Pita Pizza

2 1/2 fat, 1/2 grain,  1 protein, 2 vegetable20140323-150733.jpg

To be honest, I wasn’t expecting this recipe to be as good as it came out to be. It was quick, easy, and cheap! I was pleasantly surprised and will definitely be making this again soon…maybe even for lunch tomorrow.20140323-150738.jpg

Summer squash is known for it’s antioxidants. The specific antioxidants found in summer squash are especially good for your eyes. Furthermore, the combination of antioxidant and anti inflammatory nutrients are suspected to provide anti-cancer benefits. 20140323-150744.jpg1 small summer squash [1 vegetable]

1 small tomato [1 vegetable]

1/2 onion

1 whole wheat pita [1/2 grain, 1/2 fat]

1 oz cheese (I used 1/2 parmesan, 1/2 gouda) [1 protein, 1 fat]

1 tsp olive oil  [1 fat]

>>Preheat oven to 400F. Sauté chopped onion in oil until clear. Add summer squash and a pinch of salt. Meanwhile, place the pita on a cookie sheet and lay sliced tomato on the pita. Top with your sautéed squash and sprinkle with cheese. Bake in the oven for ~6-10 mins.

Sprinkle oregano, chili flakes, basil, etc. on top. Be careful of the hot juices that will leak from the pizza!

Vegan? Replace with cheese with nutritional yeast or make your own “cheeze” sauce.

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Peanut Butter French Toast

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Yesterday I finished reading the book Drop Dead Healthy by AJ Jacobs. The reader watches as AJ takes on the quest to be the “healthiest man”. His first diet? Chocolate and alcohol. Hey, there are studies showing those are good for you! 20140321-103818.jpg Although it felt a bit tedious at some points, I really enjoyed following AJ’s journey through various studies and science claims. Each chapter is dedicated to a certain body part or system that he trys to get “healthier”. Definitely read this book if you have an interest in defining what it means to be healthy. You’re probably a lot healthier than you think! 20140321-103823.jpg

Here’s my twist on the breakfast classic french toast. I made this as a side in my breakfast, so the recipe below is made for 1 slice. Feel free to increase proportions as needed.

1/4 cup egg whites  [1 protein]

1 slice bread (I used Ezekiel Sprouted Bread) [1 grain, 1/2 protein]

1 tbsp. PB2

>>Combine PB2 and egg whites in a dish. Soak bread in mixture (~30 sec each side). Heat a skillet with nonstick spray/oil/butter. Cook toast on each side.

Top with powdered sugar, agave, cinnamon, cocoa, etc.

Serve with fruit, nuts, nut butter, etc.

Healthy Quesadillas

1 1/2 fat, 2 grains, 3 proteins
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This morning I gathered some leftovers to make a breakfast quesadilla. Feel free to use up anything you find in the fridge: chickpeas, corn, carrots, etc. I use this recipe whenever I’m in the mood for a quesadilla. (Yes, sometimes I want a quesadilla for breakfast ok?)20140304-001125.jpgAfter finishing off the quesadilla, along with a few other things, Kobi and I were ready for a nice walk in the park. I think Kobi felt a little too good- careful of the coyotes little one!

1 whole wheat tortilla 6″ [1/2 fat, 1 grain, 1/2 protein]

1 oz cheese [1 fat, 1 protein]

1 handful spinach

2 egg whites [1 protein]

1/4 cup black beans [1/2 grain, 1/2 protein]

>>Heat skillet and cook up your vegetables. Add eggs, and set everything aside once cooked. Heat tortilla and lay your mixture on half of the tortilla. On the other half, sprinkle the cheese. Fold over and press.

Serve with fresh tomatoes, salsa, avocado, sour cream/plain greek yogurt, or cilantro.

Mexican Black Bean Burrito

2.5 fats, 2 grains, 2 proteins, 2 vegetables

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Well well what do you know, more snow in the forecast! All morning I was dreaming of laying on the beach. The sun radiating above as I dug my toes into the warm sand. Ahhh, the good life.

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Then I snapped back to reality.

Since I can’t lay in an all-inclusive resort, I decided to bring some Mexican flavors up north. I filled my burrito with none other than the black bean. Black beans are packed with fiber, and according to the Journal of Agricultural and Food Chemistry, they also have more antioxidant activity than other beans to fight against cancer and the aging process.

Would you look at that! I went to Mexico and came back younger using the recipe below:

1/2 cup drained black beans [1 grain, 1 protein]

1/4 cup corn [1/2 grain]

2 cup vegetables (I used onions, tomatoes, peppers)  [2 vegetables]

1 tsp. olive oil [1 fat]

1 whole grain tortilla [1 grain, 1/2 fat, 1 protein]

1/5 avocado [1 fat]

1/2 lemon

GARNISH: slice of lemon, cilantro, spinach

SPICES: chili powder, paprika, cumin, oregano, chile pepper, garlic powder
*use all, some, or none depending on your preference

>>Heat oil in a skillet and brown chopped vegetables. Add corn, black beans, and spices. Squeeze about 1 tbsp. lemon juice over mixture. Serve on whole grain tortilla with spinach, cilantro and avocado.

Oatmeal Fig Cookies

1 grain

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Today I decided I am going to start adding more content to my blog. I’m also going to start posting questions to invite others to share their opinions/stories/comments/recipes. I want you to get a taste of my personality, not just my eats! That being said, I hope you like me as much as you like my food. Well, OK you can like the food a little more…

So anyways, today I was craving some fig newtons. While I was searching for recipes online I started craving oatmeal cookies….ugh, typical. So, in the end I combined the two to make my own recipe from scratch. They turned out to be so good that I may or may not have licked not only the spoon, but the bowl also (whoops). In the end, they were the perfect fix for my craving! The recipe yields about 27-30 cookies.

1 cup whole wheat flour

1/2 cup brown sugar

1.5 cups rolled oats

1/2 tsp baking soda

1/2 tsp salt

1/2 tsp cinnamon

1 avocado

1 “flegg” (1 tbsp flaxseed meal + 3 tbsp water)

1/2 tsp vanilla extract

10 mission figlets

>> Preheat oven to 375F. Make your “flegg” and set it aside to thicken. In a bowl, cover the figlets with water and set aside to soak. Mash the meat of the avocado into a puree. Add the rest of the wet ingredients to the puree (including the flegg). In a separate bowl combine dry ingredients in and then slowly add the wet ingredients to the dry. Spray your cookie sheet or line it with parchment paper. For each cookie, drop about a tablespoon of batter and press down in the center to create room for the figs. Bake for about 20-25 minutes.

Spoon out the figlets into a blender and add about a tablespoon of the water they were soaking in. Once the cookies are cooled, top them with the blended figs.

*You can play around with the crunchiness of these. If you want a cakey cookie bake these for 15 mins and if you want more crunch to the edges bake for 25 mins.

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What’s your favorite out-of-the-ordinary cookie?

Sweet Potato Gnocchi Lunch

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80g whole wheat sweet potato gnocchi [2 grain, 1/2 protein]

2 tbsp sour cream [1 fat]

2 tbsp raisins [1 fruit]

1 tsp coconut oil [1 fat]

1 cup berries [1 fruit]

1/2 cup greek yogurt [2 protein]

1/2 cup Kashi Go Lean Crunch cereal [1 grain, 1/2 protein, 1/2 fat]

1 tbsp almond butter [1 protein, 1 fat]

2 cups fresh vegetables [2 vegetables]

1 cup omega-3 fortified soy milk [1 dairy]

2-Ingredient Whole Wheat Sweet Potato Gnocchi w/ Cinnamon Agave Glaze

2 grain, 1/2 protein (in 80g serving)

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2 cups mashed sweet potato // ~2 medium sweet potatoes or 1.5 large

1.5 cups whole wheat flour

>>Pierce 2 medium sweet potatoes with a knife or fork and place in the oven at 425F for about an hour. Make sure they are soft enough to mash when you take them out. It is better to overcook than undercook. Once ready, split the potatoes in half and let them cool for about 10 min. Scrape the meat from the skins and mash. It should come to be about 2 cups of mashed sweet potato. Slowly add the whole wheat flour while kneading the “dough”. You want to add enough flour to make a dough, but not too much to overpower the taste. You should be able to stick your finger into the mixture, see an imprint, and not be left with gooey fingers. Roll logs and cut 1″ balls. Drop into boiling water and let cook about 2-5min, or until they have floated to the top.

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Once they are cooked, I like to spread them out and freeze them. To reheat, simply sauté on the stovetop (since they are already cooked- it only takes about 2 mins).

To serve, I mixed sour cream (or greek yogurt) with cinnamon. I sprinkled raisins over the dish and drizzled agave. I HIGHLY recommend doing this as it adds so much more flavor and a kick of sweetness. (Plus- then you can use up some fat and fruit exchanges without much thinking!)