Heart Healthy Berry Smoothie Recipe

 What was I thinking last May signing a lease on an apartment without air conditioning???

Oh, right.  That I'm a poor grad student who wasn't willing to shell out the extra couple hundred a month.  I guess I didn't have much of a choice.

That being said, I've been coming up with some pretty creative ways to stay cool, and turning on the stove is a major no-no.  But it's still important for me to get in enough nutrition during the day.  Insert delicious frozen smoothie here.

It's got Soluble Fiber to lower cholesterol.  Insoluble Fiber to promote a healthy GI tract and keep you regular.  Omega 3's and Antioxidants for heart health and to reduce inflammation.  And the optimal carb to protein ratio for exercise recovery.

This bad girl (it's a girl because it's purple.  duh.) will fill you up while cooling you down, but it's still light enough for a summer meal.

Ingredients:

1/2 frozen medium banana

1/2 cup frozen mixed berries (blueberries, raspberries, strawberries... etc.)

1 cup light vanilla soymilk

1/4 cup old-fashioned oats

1 Tbsp chia seeds

Directions: Add all to your ingredients except chia seeds to a single-serve blender, like my Cuisinart model that I professed my love for in this Black Bean Brownie post, and blend on high until smooth.  Then, stir in chia seeds and enjoy!

Here's the nutrition breakdown courtesy of MyFitnessPal:

This is a great meal replacement, and it's way "cleaner" than varieties you might buy at the grocery store with additives and preservatives.  You could also assemble the ingredients at the beginning of the week in a zip-loc bag and leave them in the freezer for easy assembly in the morning.  This can also be made with a dollop of yogurt or cottage cheese for a little extra prooooteeeiiinnnn (say in a growly, man-ish, voice).  Hope you enjoy!

If you try this, let me know what you think in the comments section! 

Or share any variations you've made!

Life Lately and Chia Pudding

Hey all!

I know I always apologize for being MIA...

This week and last week were awesome.  I've been in a low-key rotation in my internship, so I had plenty of "me-time" to get back into my exercise routine!

I went to three cycling classes, one yoga class, ran, and also ellipti-sized one day (derrr it's a word okay?).  I've never been to an actual yoga class before, but I watched this video and thought it was so great I wanted to give it a shot outside of my apartment.  I don't have the greatest mattress, so my back has been really messed up lately.  The last move in the video really lengthens the back.  Do it right after you wake up and you'll be wide awake, energized, and ready for your first cup of joe!

The cycling classes I go to are at 1-2-1 Fitness.  Love them.  The instructors are there to teach that specific class, so they're super knowledgeable and passionate.  I'm always a sweaty mess by the time I leave.  And my backside hurts a lot the next day.  TMI? okay. Word on the street is they're getting new bikes soon (THANK YOU anonymous donor) so hopefully that last issue will clear up relatively quickly.  

I wanted to introduce you all to my new favorite snack... Chia Pudding.  Heck yes.

Maybe you all know about this already.  I feel like I might be behind the curve, but that's pretty typical for me.

Basically, mix 3 Tbsp of chia seeds with 1 cup light vanilla soymilk.  Let sit for a few hours, until the chia seeds expand.  Stir occasionally if you so choose.  I've been eating it plain, but you can add extra toppings mix-ins if you like.  Unsweetened coconut would be amazinngggg or any 100% jam or fresh fruits.  Maybe even cocoa powder.  The options are endless, people.  In my opinion, it tastes a little bit like rice pudding... maybe not as sweet, but you get similar texture.

These things absolutely live up to their reputation as a nutritional "superfood" and I do not tend to throw that word around lightly.  All of the carbohydrate comes from fiber which is more difficult for the body to digest, leading to a healthier GI tract, improved blood glucose control, and healthy cholesterol levels.  With healthy fats and a little protein... you really can't go wrong.  And because they form a "gel", they are said to help keep the body hydrated.  Enjoy for breakfast, snack, or dessert!

This recipe makes two servings... here is the nutrition breakdown courtesy of MyFitnessPal:

 

Your Grandma's Cucumber Sandwiches

I thought about naming this post "Not Your Grandma's Cucumber Sandwiches".

But that would just be a lie.  And I don't lie about cucumber sandwiches.

It's gotten prettyyy warm out there, which means I am more than reluctant to turn on my stove.  And that's fine, because there are sooo many good veggies in season that are amazing raw!

Like cucumbers!  Do you see where I'm going with this?

Everyone has their own way of making these, but I learned from my grandma.  And she will tell you that her way is the "right" way.  Just like her way of making taco salads is the "right" way.  God forbid you put the onions on top of the lettuce, you will never hear the end.  I digress...

Spread half an ounce of cream cheese on a piece of bread and sprinkle with plentyyy of dill!  Then top with about six cucumber slices.  Then top with... you guessed it... more dill!  And that's it.  Perfect to pack in a lunch!

I've been addicted to them for the last two days.  Literally I've eaten them for every meal.  And when I called my grandma to tell her I was eating the cucumber sandwiches she introduced me to, her only response was "Did you put dill on them?"

Thank goodness I did or I would have never heard the end of it.

What are your summer sandwich favorites?

Lightened-Up Blackberry Cheesecake

I have a confession.

I love cheesecake.

Turns out it's kind of bad for you.

BUT... Did you know.... That Jello makes a sugar free fat free cheesecake flavored mix?

Okay, so it's not exactly "clean".  Sue me for not wanting an entire cheesecake temptation sitting around my apartment.  Tempted: Party of one.

And don't give me that "put it in the freezer" bull.  I'd eat that glorious creamy goodness frozen, melted, or anywhere in between.

You know what people like Sleeved in the City are doing with those Jello packets?  Mixing them with a 16 oz tub of greek yogurt for a faux cheesecake filling.  You can do anything with that stuff I tell ya.

Now.  It's not quite the real deal. It has a little bit of that greek yogurt tang in it.  But I can imagine a splash of vanilla would cut that down, and the fruit does too!

Here's what you need:

• 1 packet of sugar free fat free cheesecake flavored Jello
• 16oz tub of nonfat plain greek yogurt (I used 2 and a half of the 6 oz containers)
• 1 reduced fat graham cracker crust (or you can use the minis for perfect portions!)
• 4 oz blackberries

Warning: this is super easy.

Like so easy I can't believe I'm even bothering to explain it.

Mix together the greek yogurt and Jello packet.

Sorry these pictures are so dark.  It was raining.  Just like every weekend in this city.

This stuff gets reaallyyy thick!

Put it in the crust!

Wash your blackberries and gently dry with paper towel.

Put 'em on top of that cheesecake!

...by the way the sun came out. can you tell? No fancy lights here folks.  We are operating grad school-style!

Yum.  Refrigerate and enjoy!  Or enjoy right away!

This makes about eight servings, nutrition facts are as follows, courtesy of MyFitnessPal:

Yes I wrote this after midnight.  You're welcome.

Quinoa with Summer Vegetables and Tomato Sauce

Lately, I feel like I've been eating like c-r-a-p.

Let's face it, we all have those weeks months.  Right? hey... right?  Come on. Back me up here.  I've been so busy with classes and work, I haven't had time to make many meals up to my standards.  Don't get me wrong, I've been eating healthy... I just know I've eaten healthier.  I went home for the weekend (post coming soon) to spend time with family, and couldn't wait to get back and get on the right track.

Behold.... Quinoa with veggies and tomato sauce.

I love pasta and sauce.  I could eat it every night and be a happy camper.  This is a nice twist on that comfort food.

Quinoa is rich in fiber and iron.  It's also a complete protein, meaning it contains all of the amino acids necessary to build muscle.  Other vegetarian sources of protein (except soy) don't typically have all of these amino acids, so it is important for vegetarians to mix specific types of foods to get all of the essential amino acids.

I'd rather eat this simple goodness.

 

Start out with half a cup of dry quinoa.  I used Arrowhead Mills Organic brand.

Rinse it.  Easier said than done.  The grains are so small that they easily slip through your fingers.

My secret?  My coffee filter basket.  What can I say, I'm an innovator.

Cook according to package directions.  I added the uncooked quinoa to a saucepan with one cup water and brought it to a boil.  Then simmered for 15-20 minutes.  

When cooked, the grain becomes translucent and the outer bran breaks.  It's so prettyyyyy.

You know that zucchini you see in your produce drawer ever time you open it?  Wondering how much longer it will last? Cut that sucker up.

Chop a quarter of an onion.  Add to a saute pan.  Saute.  Super complicated right?

About halfway through cooking, add a cup of frozen, chopped spinach.

Cook it up.  Sprinkle with a tablespoon of garlic powder.

Add a cup of your favorite jarred marinara sauce.  I like Trader Joe's!

Then, add your cooked quinoa!

Serve and enjoy!

This makes two filling servings.  Perfect for a summer evening.  You can even add more veggies to increase bulk without adding extra calories!  Or add a lean protein like ground turkey!  Endless possibilities here.  As always, nutrition facts are found below, courtesy of MyFitnessPal (follow me).  What's your favorite way to eat quinoa?!

  Quinoa with Summer Vegetables and Tomato Sauce

• 1/2 cup uncooked quinoa, rinsed
• 1 cup water
• 2 Tbsp olive oil
• 1 medium zucchini, sliced
• 1/4 onion, chopped
• 1 cup chopped frozen spinach
• 1 Tbsp garlic powder
• 1 cup tomato sauce

Cook quinoa according to package directions.  Sautee vegetables in olive oil and garlic powder.  Add tomato sauce and cooked quinoa.  Heat and serve with parmesan cheese (optional).

Chocolate Chip Baked Oatmeal

Hi everyone!

I just got done drooling over my spin instructor taking a spin class.

Now I'm chugging water re-hydrating.

Nothing wipes me out like that class does.  But at least I had a view!  I'm a firm believer in changing up exercises every so often... I get bored doing the same thing all the time.

I get bored doing the same thing of anything all the time though.  I have to change up what I eat, where I live, how I exercise, what I do in my spare time... all the time.  

But there's one exception.  Breakfast.

No matter how many times I change it up, I always come back to Chocolate Chip Baked Oatmeal.  

It's easy to make and freeze large batches, comes together in less than ten minutes, contains ingredients you most likely have on hand constantly, and is full of fiber and protein which fights hunger until lunchtime.

Plus it has chocolate. 

Which if you remember from this post is a big plus for me.

Here's what you need:

• 4 cups old fashioned rolled oats (if you're gluten sensitive, make sure they're gluten free!)
• 1 cup unsweetened applesauce
• 2 cups skim milk
• 2 grade A large eggs
• 2 tsp vanilla extract
• 1 tsp salt
• 1/2 cup semisweet chocolate chips 

I have to apologize, I didn't take many pictures during this... it's so easy to make I didn't even think of it!  Preheat that oven to 350, people!  Then, mix together the wet ingredients (applesauce, milk, eggs, vanilla), then stir in oatmeal, salt and chocolate chips.

It'll look kinda like this...

...or this... when you look up from smashing your face into the bowl...

...and if you only stare at the corner, it'll look like this!

Spray a 9x13 pan.  Give the oatmealy goodness a solid mix and dump into the pan.  Spread out evenly.

It'll probably be a little liquid-y (liquidy?) near the edges... but that's okay.  While it's in the oven the oatmeal will cook and  absorb this liquid while cooking the egg that binds it all together. Genius that oven, I tell ya.

Hey. Get your face out of the pan.  Yes, you.

Bake in the oven at 350 for 20 minutes.  It should be slightly brown and there shouldn't be any liquid flowing around in there!  

Almost done!  Now, turn your broiler on high and place the pan under it for a couple of minutes.  Just to crisp up the top and give it a nice texture!

Let it cool.  Then cut into eight equal servings.  Equal being the operative word here.  As you can probably tell it's not one of my life skills... sue me.

Check out all that whole grain goodness.  Awww yeah.  

Now EAT SOME.  I prefer mine with a half a tablespoon of butter on top to give it a little more moisture.  This seriously tastes just like an oatmeal cookie.

Then wrap up the rest in plastic wrap and freeze!  In the mornings, you can pop it in your microwave for a couple minutes, spread a little butter on top, and enjoy a hot breakfast in no time at all!  This is EIGHT DAYS worth of breakfast in less than 10 minutes prep time!

And of course they're good for you.

Check out the nutrition facts courtesy of MyFitnessPal:
Calories: 275
Fat: 8g
Carbohydrate: 42.5g
Fiber: 4.5g
Protein: 10.5g
(follow me! my username is haykw)

Fiber swells up in your stomach to make you feel full as well as provides health benefits, while fat and protein slow stomach emptying to make this meal last until lunch!  Pair with a cup of skim milk, low-fat yogurt, or a piece of fruit for the ultimate power breakfast!

And of course, coffee.  Don't forget the coffee.
But seriously.

Enjoy your day!