Viewing entries tagged
recipes

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ZUCCHINI BREAD: A little bit naughty, with a healthy twist....

If you haven't completely switched into pumpkin mode quite yet, and you still have Zucchinis coming out of your ears, then indulge yourself with these Zucchini Chocolate Chip Muffins!

I brought these muffins to my cabin retreat getaway this past week and they were the perfect little treat for the drive, or after dinner, or anytime haha. Your friends and family will love them.

Disclaimer: Don't treat these as a Health Food. I am clearly stating that they are a treat with a healthy twist, so don't go overboard eating the whole batch because your "trainer britt suggested them" (yes, they're that good, you have been warned!) haha just sayin ;)

I've adapted this recipe from the original recipe on joyfulhealthyeats.com - awesome foodie blog!

zucchinibread

Ingredients: 

• 1.5 C whole wheat flour

• 1 tsp baking powder

• 1/2 tsp baking soda

• 1/2 tsp salt

• 2 tsp ground cinnamon

• 1/2 tsp ground nutmeg

• 1/4 C raw honey

• 1/4 C Organic Brown Sugar

• 1/2 C unsweetened applesauce

• 1/3 C coconut oil, melted

• 1 Egg

• 2 tsp vanilla extract

• 1.5 C grated zucchini

• 3/4 C dark chocolate chips

zucchiniBread

Directions:

• Preheat oven to 350 degrees

• Prepare 8x8 loaf pan, or 3 smaller loaf pans, or 12-16 muffin tins, by greasing the bottom and sides with coconut oil spray, lightly dust with flour and shake (or use muffin paper cups to line)

• In a medium bowl, add flour, baking powder, baking soda, salt, ground cinnamon, and ground nutmeg. Stir all these dry ingredients together.

• In a large bowl, add honey, applesauce, coconut oil, egg, and vanilla. Whisk all together until smooth. Slowly add the dry ingredients to the wet ingredients until everything is combined. 

• Fold in the zucchini and chocolate chip.

• Pour batter into the prepared dishes. Fill about 3/4 full, or to the rim of the muffin tins. 

• Bake 8x8 loaf for 45-50 minutes, the mini loafs for about 35-40 minutes, and the muffins for about 20-25 minutes. Always check with a toothpick to make sure when they are done. If it comes out clean you're good to go! 

These make a great gift for a special someone to make sure they know you're thinking of them!

 

 

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Carrot Ginger Soup Recipe

Its officially winter people, snow is falling, its almost christmas, and its cold! I love making soups for dinner in the winter because they can be a healthy way to fill that comfort food craving. This soup is really creamy but it doesn't even have any cream in it! Pretty much just vegetables make up this amazing concoction. If you don't have an immersion blender yet, I highly recommend it if you're in to making soups. If not, the blender works just fine! Try this soup out and let me know what you think and if you make any genius adjustments!Carrot Ginger Soup

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Cauliflower Chowder

I love this recipe because it makes a veggie full dinner full of flavor and warmth that fills that comfort food craving without leaving you feeling heavy and guilty....

The Cauliflower is a delicious and healthy substitute for starchy potatoes in a traditional chowder (I'm kind of on a Cauliflower kick lately because its such a great healthy alternative),  and the smoky flavor of the cooked bacon is the perfect topper.  Make sure to buy the lean, uncured bacon, you don't want the kind thats doused with all that sugar.  Best part of this recipe is that its husband approved :) 

Cauliflower Chowder, A creamy, low carb, hearty and wonderfully cozy soup for those chilly nights!

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The Scoop about Fats: Bad, Good, Better, Best

I have been researching cooking fats for a while now because I feel like there’s is always confusion on which fats/oils to use and why, so I wanted the answer on my own. after searching many different resources, I’ve concluded a pretty good list from other dietitians and experts in the field. I’ll make it short and sweet and give you a nice overview and key points to use one your own.

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Sweet Potato Patties

Looking for a new appetizer or side dish idea?  This recipe is the perfect compliment to any meal.  

I want to talk about why I'm loving replacing butter in recipes with Ghee.  

What is Ghee you may ask? Ghee is a form of butter made from grass-fed cows.  It is pure butter fat with out the water, protein, and carbs that can be problematic for some.  Ghee is cooked longer and in a certain way that removes the harmful components that can cause inflammation, sensitivities and intolerances to some people with other dairy products, and gives it a delicious nutty flavor.  Ghee has a healthier make up of vitamin K2, beta carotene (which is why its so vibrant yellow), vitamin A and a better Omega-3 fatty acid ratio than other butter options.  Enjoy!

Sweet Potato Patties:

Makes about 15 patties

 

Ingredients-

-3 lbs. sweet potatoes

-1 C frozen corn kernels

-2 green onions, chopped

-a handful of cilantro, chopped (more or less depending on your liking)

-1/4 tsp chile powder

-1 tsp cumin

-1 tsp salt

-1 large egg

-1 C almond meal

-1/3 C Ghee

 

Dipping Sauce-

-1 C plain nonfat greek yogurt

-1 clove garlic minced

-chopped cilantro and green onion to taste

-dash of chile powder


Directions-

-First preheat oven to 400 and bake sweet potatoes (I used medium size) for about 35-40 minutes. You can also cook them in the microwave by poking the skin of each potato with a fork, wrap one potato in a paper towel, place it on a plate, and microwave on high for 5 minutes.  Remove and check for softness, then cook the other 2.  Cut each potato down the middle and scoop out the soft orange center into a large mixing bowl.  

-chop up the green onions and cilantro.  Mash up the sweet potatoes and mix in the green onions, cilantro, corn kernels, salt, cumin, and chili powder.  Mix well

-Add the Almond meal and egg to the mixture.  Cover the bowl and refrigerate for 30 minutes.

-While the mixture is cooling in the fridge, make the dipping sauce.  Mix together the yogurt, minced garlic, chopped cilantro, green onion, and chile powder.  Add as much flavor as you like!

-Heat up Ghee in a frying pan.  Make patties about 3" round, flatten into palm.  Cook about 4 at a time, about 2 minutes per side.  After cooking set on a plate with a paper towel.  Enjoy with the dipping sauce as a delicious appetizer or side dish. 

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Pistachio Crusted Salmon

I love this recipes twist on a classic salmon dinner.  the Pistachio crust is amazing and 

combined with  the Lemon, Dill, pepper, and sugar combines a delicious sweet and 

savory combination to die for.  I've already preached about the health benefits for 

runners eating salmon {link to other post}, so heres some of the reasons this recipe in 

particular is going to be amazing for your health:

My top 3 health benefits from eating more Pistachios:

1) Healthy Blood

Pistachios are an incredibly rich source of vitamin B6. Vitamin B6 is essential to make 

hemoglobin, the protein responsible for carrying oxygen through the blood stream to 

cells, and is also shown to increase the amount of oxygen carried.  Healthy blood is 

crucial for peak performance.

2) Heart Health

Pistachios have been shown to reduce LDL ("bad") cholesterol and increase the good 

HDL cholesterol after only a short period of regular consumption. High in antioxidants 

such as vitamins A and E, they fight inflammation, protecting blood vessels and 

reducing risk of heart disease. These benefits reducing heart disease can come from 

even just a small amount of pistachios in your diet. 

3) Weight Management

Pistachios are very high in the mineral Phosphorus which aids in protein breakdown to 

amino acids, helping with metabolism.  Also Eating pistachios aids in glucose tolerance, 

keeping your body fat percentage low which is ideal for performance in an endurance 

sport.

Enjoy the recipe!  I combined my salmon with a side spinach salad full of veggies, and 

mashed sweet potatoes.

Pistachio Crusted Salmon:

Ingredients:

3-4 Salmon Filets (I get the Wild caught Alaskan Sockeye Salmon thats individually wrapped 

and frozen) -thaw out in the fridge throughout the day so its ready for dinner time)

-1/2 cup Pistachio Nuts, chopped coarsely

-1/4 cup Brown Sugar or Honey

-2 T Lemon Juice 

-1/2 tsp fresh dill, chopped finely

-1/2 tsp freshly ground black pepper

-dash of salt

Directions:

-Pre-heat oven to 425 F, line a baking dish with tin foil or cooking spray

-mix all of the ingredients together for the topping

-arrange the salmon filets on the dish and spoon the topping on tops and spread to cover each 

filet.

-bake uncovered for about 12-15 minutes.

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Avocado Salsa Salmon

This is hands down one of my favorite dinner recipes!  I've been a salmon lover my whole life and grew up on some pretty amazing recipes, but as of right now this one is my favorite, which is saying a lot!  

This recipe provides a good source of protein, healthy fats, and tons of nutrients you need to refuel your body during training season.  Bonus: I even had left over avocado salsa and had it for lunch the next day on top of a baked sweet potato!  Which is an awesome source of carbohydrates for athletes.  

My top 3 reasons why athletes and everyone should eat more salmon:

1. Eating Salmon improves bone density and strength, combating inflammatory joint conditions such as osteoarthritis.  (thanks to small proteins called bioactive peptide)

2. Eating Salmon can help increase your cardiovascular health.  With its high levels of Omega-3 fats, EPA, and DHA you'll reduce inflammation and keep your blood flowing nice and smooth.

 

3. Salmon is an excellent source of vitamin D which is crucial on the path to obtaining optimal health and performing your best, while fighting cancer and other life threatening diseases.  

 

I hope you enjoy this recipe as much as I did, here ya go!

 

Grilled Salmon with Avocado Salsa:

 

You will need....

 

-2 lbs Salmon, 4 pieces

-1 Avocado

-1 Tbsp chopped Cilantro

-Juice from 2 limes

-1 tsp Onion Powder

-1/2 Red onion, small

-1/2 tsp Ancho chili powder

-1 tsp black pepper

-1 tsp Salt (+ extra for taste)

-1 Tbsp Olive Oil

-1 tsp ground cumin

-1 tsp paprika powder

-a grill or panini make 

 

Here's what you do...


1. Mix the salt, chili powder, cumin, paprika, onion and black pepper together, rub the salmon fillets with olive oil and this seasoning mix

2. refrigerate for at least 30 minutes

3. Pre-heat the grill

4. Combine the avocado, chopped onion, cilantro, lime juice, and salt in a bowl and mix well, chill until ready to use.

5. Grill the salmon to desired doneness. (I grilled for about 5 minutes on my panini maker and they turned out divine!)

6. Top with Avocado Salsa and enjoy

This post can also be seen on Altra Runnings Blog { http://blog.altrazerodrop.com } Which I am now the official recipe guru of I guess ;) But if you're looking for running shoes, you need to try Altra's! {altrarunning.com} Seriously you won't find a more comfortable shoe, its all I wear!  

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