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Archive for April, 2011

Happy Friday everyone! Here is a fabulous smoothie to start any day… It started my day yesterday and today, mmmmmm! Growing up in Hawaii I have ALWAYS loved tropical fruits, especially papayas. We even had a papaya tree at our house so we were totally spoiled and ate them every day. Here in Colorado, papayas are not always available and if they are, they can be very expensive and not very good. So imagine my excitement when I saw beautiful papayas at Whole Foods the other day for only $2.50 each! I bought a few and have been enjoying them and plan to buy some more when I finish them all (which I know will be soon!) Of course with my smoothie kick I wanted to make a papaya smoothie so I looked to see what I could mix in with it and I had strawberries, bananas, and orange juice. It sounded yummy so I put it all in the blender along with my other smoothie staples- flax, agave, yogurt, and ice and mmmmmm! Another delicious smoothie recipe to share. Try it and let me know what you think! xoxo, zoe

Oh and PS- I’m sure I have bored everyone with all of the vitamins and etc. in all of my smoothies so far, but I just want to add that papayas are high in carotenes, antioxidants, vitamin C, vitamin E, and vitamin A as well as the B vitamins, folate, and pantothenic acid and the minerals potassium and magnesium, and fiber. From past posts you should know about the health benefits from strawberries, bananas, and the other ingredients, but papaya is new to my smoothies so I didn’t want to leave it out. 🙂

Here is the recipe!

Ingredients:

  • 1/2 papaya
  • 3 large strawberries
  • 1 banana
  • 1/2 cup orange juice
  • 1 vanilla yogurt
  • 3 tbsp. golden ground flax
  • Drizzle of agave nectar
  • 2 cups ice cubes
Directions:
  1. Put all ingredients in blender and blend until desired consistency. Yum!!!

Take them to go!

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Hi guys! Here is my latest flax smoothie recipe, I know everyone has been waiting for it! I don’t know why but something inspired me to make one with avocados today, maybe I am lacking in omega 3’s or maybe I just love avocados, but regardless, this is a delicious smoothie! I know some people will probably think that an avocado smoothie sounds weird, but to be honest, you really can’t even taste the avocado in it. It just tastes rich and creamy and delicious. 🙂 One of my friends told me it sounded like guacomole with ice and a straw but I know she would LOVE it if she tried it!

Avocados are a super healthy food that everyone should include in their diet. According to the California Avocado Commission, avocados “provide nearly 20 essential nutrients, including fiber, potassium, Vitamin E, B-vitamins, omega 3’s, and folic acid. They also act as a “nutrient booster” by enabling the body to absorb more fat-soluble nutrients, such as alpha and beta-carotene and lutein, in foods that are eaten with the fruit.” They also help to reduce the risk for cardiovascular disease, which is the leading cause of death in the United States. With that being said, whip up one of these smoothies, drink up, and be healthy!

Here is the recipe!

Serves: 2

Ingredients:

  • 1 ripe avocado
  • 1 ripe banana
  • 1 vanilla yogurt
  • 3 tbsp. ground golden flax
  • Generous drizzle of agave nectar (as much as you like, the more you use the sweeter your smoothie will be)
  • 1/2 cup orange juice
  • 2 cups ice cubes
Directions
  1. Place all ingredients in blender and blend to desired consistency. Drink up and feel GREAT about yourself for making and drinking this healthy smoothie full of important vitamins, minerals, and nutrients for your body!

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The other night I made a yummy salmon salad for dinner and I had another half piece of salmon left over so I wanted to use it up the next night before it went bad. By the time I got around to eating dinner, it was almost 10 o’clock, so I wanted to make something quick. I rummaged around in my cabinets and refrigerator and found a package of pre-cooked brown rice that I had bought out of curiosity as well as some zucchini, summer squash, and mushrooms. Voila, salmon, rice, and veggies! All three of these foods are some of my favorites and it is also a super well balanced meal with the lean protein and omega 3’s in the salmon (can everyone tell I am obsessed with omega 3’s lately? :)), whole grains and fiber in the brown rice, and the vitamins minerals, and fiber in the veggies. This really was an accidental meal but it was so yummy that I know I will make it more often!

P.S. The pre-cooked brown rice was AMAZING. It is going to be my new favorite cabinet staple for when I am making dinner in a hurry! 🙂

Serves: 1

Ingredients

  • Baked salmon (leftover or fresh)
  • 1 package Organics pre-cooked brown rice
  • Zucchini, rinsed and sliced (as much as you would like)
  • Summer squash, rinsed and sliced (as much as you would like)
  • Mushrooms (as much as you would like)
  • Salt
  • Pepper
  • Olive Oil
  • 1 garlic clove
Directions
  1. If cooking salmon from fresh, preheat oven to 350 degrees. Drizzle olive oil in a small baking pan and place salmon in it. Squeeze lemon juice and season salmon as desired. Place in the oven and bake for about 30 minutes, until salmon is cooked through. If not cooking salmon from fresh, just heat it in the microwave until it is warmed up.
  2. Rinse and chop veggies and sauté in olive oil, garlic, salt and pepper until cooked to your desired consistency.
  3. Cook rice in microwave according to package directions- it only takes 90 seconds!
  4. When everything is finished cooking, assemble meal. Put the rice on the bottom of the plate and top with the veggies and salmon. Enjoy!!
Note: This meal is so yummy and healthy you don’t HAVE to use leftover salmon, you can make it out of fresh cooked salmon too… I know I will! 🙂
Veggies cooking!

My new favorite shortcut!

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Hi everyone! Here is my latest flax smoothie recipe! Hopefully no one is sick of these recipes yet because I guarantee they are going to keep coming! 🙂 I made this smoothie for a pre-hot yoga snack tonight… I was hungry but didn’t want to have something too heavy that would slow me down in class. And the best part about it is that it makes 2 smoothies so I had one before class and the other one after class! It’s a perfect pre and post workout drink. 🙂 I love how flax makes me feel… literally I just FEEL healthier when I eat foods that I mix flax into. Probably because how can you feel bad when you are getting so many health benefits from something so small? Not to mention the other healthy ingredients in it… bananas are FULL of potassium, pineapple has lots of vitamin C, and peaches are high in vitamin C and vitamin A. I also used nonfat yogurt, which boosts my dairy intake while keeping my fat intake down. And the result is a super healthy super yummy smoothie!

Serves: 2

Ingredients:

  • 1 banana
  • 1 4 oz. container canned pineapple (I buy the Dole in 100% juice individual pre-packs)
  • 1 4 oz. container canned peaches (I buy the Dole in 100% juice individual pre-packs)
  • 2 cups ice cubes
  • 1/2 cup coconut milk
  • 1 vanilla yogurt
  • Drizzle of agave (as much as you would like, it just makes it sweeter so if you like sweet put a lot!)
  • 3 tbsp. ground flaxseed
Directions
  1. Place all ingredients in your blender and blend until everything is mixed together and it is your desired consistency. Drink up and enjoy! And feel GREAT about what you are putting in your body. 🙂

Pre-blended: just throw EVERYTHING in the blender!

Ready to drink!

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Yum! This is a meal that I cannot wait to make again! I’ve been really into salads lately, since they are light and healthy and also since summer is coming I am starting to work on my bikini body 🙂 I love to add as many colors into my salads- it makes it look pretty and also the more colors, the more vitamins, minerals, and nutrients are in your meal! Salmon is a fabulous addition to the salad because it is full of important omega 3’s that our bodies NEED to stay healthy. I’m not a big meat eater, but I have always loved salmon for its taste as well as the health benefits that it offers. In addition to the omega 3’s in the salmon and avocado, this salad is also full of vitamin C in the tomatoes, red peppers, and mandarin oranges, beta carotene in the carrots and red pepper, and LOTS of fiber in all of the veggies. So eat up and enjoy this super yummy and healthy salad!

Here is the recipe:

Ingredients

  • Greens of choice (I use mixed greens, spinach, really whatever appeals to me when I am at the grocery store)
  • Carrots
  • Snap peas
  • Tomatoes
  • Red Pepper
  • Avocado
  • Cucumber
  • Pine nuts
  • Feta cheese
  • Mandarin oranges
  • Salad dressing of choice (I like Annie’s dressings- balsamic, goddess, honey mustard, they are all yummy!)
  • 1/4 lb. baked salmon seasoned with lemon juice and lemon peppers (or your favorite seasonings)
Directions
  1. Preheat oven to 350 degrees. Drizzle olive oil in a small baking pan and place salmon in it. Squeeze lemon juice and season salmon as desired. Place in the oven and bake for about 30 minutes, until salmon is cooked through.
  2. Wash and chop veggies and prepare salad while salmon is baking. There are not really specific quantities for the ingredients listed above. I usually just put as much in of everything as I want depending on how hungry I am. Use as much or as little as you would like and feel free to be creative and add different colors, fruits, or veggies to the salad. When salmon is done cooking, let it cool for a few minutes and then flake it over the salad. Drizzle dressing of choice and EAT UP this yummy and guilt free meal!

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This was another of those “let’s use up stuff in the house before it goes bad” recipes and it turned out DELICIOUS! In fact, I will probably make sure to keep all of the ingredients in my house so that I have them to make this yummy smoothie. 🙂 Words cannot describe my current flax obsession. I love love love it and adding it into oatmeal, yogurt, smoothies, and baked goods makes me feel so good about what I am eating!

Here is the recipe for tonight’s smoothie… picture to follow soon!

Serves: 1-2

Ingredients:

  • 1 banana
  • 1/2 cup fresh strawberries
  • 1/2 cup orange juice
  • 6 oz. vanilla greek yogurt (I love Chobani and remember greek yogurt is PACKED with protein!)
  • 3 tbsp. ground flaxseed
  • 2 cups ice cubs
  • Drizzle of agave nectar

Directions:

  1. Put all ingredients in blender and blend until desired consistency. Drink up and enjoy this healthy smoothie. Yum!!

Stay tuned… more flax smoothie recipes to follow soon! xo

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This recipe is an upgrade on one of my absolute favorite comfort food recipes, broccoli casserole. 🙂 Some of my favorite foods are pasta, cheese, and veggies and the addition of ham to this casserole adds extra protein and LOTS of flavor! I decided to toss ham and mushrooms into the casserole tonight since I had them in my fridge and I am a huge fan of using things in my fridge before they go to waste. This recipe is one of my favorites because you can assemble it in advance, pop it in the fridge, and cook it when you are ready to eat. I did all of the prep, went to yoga, then came home and popped it in the oven, cooked it for 30 minutes and it was piping hot and ready to eat! The best part? LEFTOVERS! After eating my dinner, I put the rest it into tupperwares and placed them in the fridge so now when I need a quick lunch or dinner this week I can pop one in the microwave for 2-3 minutes until hot and ready to eat. A yummy meal in an instant!

Here is the recipe for this yummy casserole:

Serves: 6-8

Ingredients:

  • 2 small heads of broccoli, rinsed and chopped
  • 8 oz. mushrooms, rinsed
  • 1 green pepper, rinsed and chopped
  • 1/2 cup white onion, chopped
  • 4 celery stalks, rinsed and chopped
  • 2 cups grated cheddar cheese (I buy it pre-grated!)
  • 1 can cream of mushroom soup
  • 12 oz. wide egg noodles
  • 8 oz. chopped black forest ham (I used the sliced deli meat since I had it in the fridge. It was super easy to just chop it up into little pieces to toss into the mix)
  • Salt and pepper to taste

Directions:

  1. Preheat oven to 350 degrees.
  2. Rinse and chop veggies and place in a large mixing bowl. Add in ham. Mix together gently.
  3. Add in cream of mushroom soup and mix in gently.
  4. Cook pasta noodles according to package instructions and mix in when they are done and drained.
  5. Add in cheese and mix in.
  6. Add salt and pepper as desired.
  7. Place mixture into a large casserole dish (you may need to use two since it makes a lot) and put in the oven and cook for 30-40 minutes, until noodles start to brown and casserole is cooked through.

Note: I LOVE veggies and cannot get enough of them. If you or the people that you are cooking for are not huge veggie lovers, feel free to cut the amount of veggies in half that you use. But remember that the more veggies, the healthier your meal! 🙂 Enjoy!

Egg noodles cooking away!

Veggies and ham waiting for the pasta and cheese!

The finished product!

Leftovers for the week!

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