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Archive for May, 2011

I made up this cookie recipe last night when I was craving something sweet and healthy. I’ve been trying to incorporate flax into more of my recipes since you can mix it into anything to increase the nutritional value and let me just say these are some of the best cookies that I have EVER made! The oats, flax, raisins, and walnuts add a HUGE nutritional punch to your diet and the coconut and chocolate give the cookie a sweet flavor that will leave you craving more and more and more. I think I ate 4 cookies within 4 minutes! I brought these to work today and they were a HUGE hit. A must-make for a BBQ, potluck, or just because!

Makes: ~ 48 cookies

Oven temp: 325 degrees

Ingredients:

  • 1 cup flour (white or whole wheat)
  • 2.5 cups oats
  • 1/2 tsp. baking soda
  • 1/2 cup ground golden flax (I use Flax USA brand from Costco)
  • 1.5 sticks butter
  • 1 cup brown sugar
  • 1/2 cup white sugar
  • 2 tsp. vanilla
  • 2 eggs
  • 1/2 cup raisins
  • 1/2 cup flaked coconut
  • 1/2 cup chocolate chips
  • 1/2 cup walnuts
Directions:
  1. Preheat oven to 325 degrees.
  2. Cream together brown sugar, white sugar, and butter. Add in eggs and vanilla.
  3. In a another bowl, gently mix together flour, oats, flax, and baking soda. Add in slowly to sugar/butter/egg/vanilla mixture.
  4. One at a time, add in coconut, chocolate chips, raisins, and walnuts.
  5. Scoop cookie batter using a tablespoon onto cookie sheets.
  6. Bake for 12 minutes or until cookies start to brown around the edges. Let cool for about a minute on the cookie sheet and then immediately move cookies to a cooling rack- this is the secret to making them chewy!
  7. Serve with milk or crumble cookies over ice cream. Yum!!!

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Okay people here is today’s healthy smoothie recipe! I made this up with the fruit in my refrigerator and I am very happy to say that it turned out super yummy! Like all of my other fruit and flax smoothies, it is super healthy and provides a ton of vitamins, minerals, and nutrients into your diet. I also LOVE the beautiful purple color when everything is blended together! Try it… I guarantee you will love it too!

Serves: 2

Ingredients:

  • 1 banana
  • 1 kiwi
  • 1/2 cup fresh or frozen blackberries
  • 1 nonfat vanilla yogurt
  • 3 tbsp. ground golden flax
  • Drizzle of agave
  • 2 cups ice
Directions:
  1. Put all ingredients in blender and mix until desired consistency. Drink up and ENJOY! 🙂
Nutrition 411:
  • Blackberries are high in vitamin K, vitamin C, and fiber.
  • Bananas are an excellent source of potassium and fiber and also provide vitamin B6 and vitamin C.
  • Kiwis are super high in vitamin C. Just one kiwi provides your whole daily requirement of vitamin C!
  • Flax, as we ALL know from my other posts has several important health benefits. #1: It is an easy way to sneak some omega-3′s into your diet, an important nutrient that many of us are deficient in. Just one serving of flax gives you 2800mg of omega-3′s, which is better than none! #2: Flax is a rich source of fiber- just 3 tbsp of it yields a huge 5g of fiber! A Lignans nd how easy is it to mix 3 tbsp of flax into a smoothie, yogurt, oatmeal, or any of your other favorite foods! #3: Flax is high in lignans, which are plant estrogens or phytoestrogens (which contain lots of powerful antioxidants that will make you healthy). are common in most plant foods, but flax has 75x more than any other plant food!
  • Agave is a natural sweetener and it much better for you than traditional sugary sweeteners that people like to add into their foods.
  • Nonfat yogurt is full of vitamin D and calcium to promote bone health. Whenever possible, always choose nonfat yogurt since it contains less fat and calories than other yogurts with just as much nutritional value.

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I was looking for a recipe for this kind of salmon and couldn’t find one so I did what I usually do- I made one up! I combined all of the ingredients that I wanted in my glaze and it turned out really yummy! To be honest I was a little scared since it was just guessing what would sound good and in what proportions but it was delicious and I cannot wait to make it again.

Here is the recipe!

Serves: 2

  • 1 lb. fresh salmon

For the glaze:

  • 2 tbsp. dijon mustard
  • 1 tbsp. golden brown sugar
  • 1 little packet of soy sauce (the kind you get from a Japanese restaurant… I’m assuming it’s about 1 tsp.)
  • Juice of 1/4 of a lemon
Sides (all are optional, choose what you like or add your favorites)
  • Brown rice
  • Veggies of choice (I used asparagus and mushrooms but I thought bok choy would be really good for next time)
  • Squid salad or seaweed salad (I picked this up at an Asian market and it complimented the meal really well)
  • Olive oil, garlic, salt, and pepper
Directions:
  1. Preheat oven to 350 degrees.
  2. While oven is preheating, prepare the glaze. Just put all of the glaze ingredients for the glaze in a small bowl and mix it all together! It’s as easy as that. You can add more/less of any of the glaze ingredients based on your preferences.
  3. Drizzle olive oil in a baking pan and place salmon in it.
  4. Pour glaze evenly over salmon and put in the oven and cook for 30-35 minutes, until salmon is fully cooked through.
  5. While salmon is cooking, start rice and veggies. I used little individual packs of brown rice that are pre-cooked and you just pop them in the microwave for 90 seconds and then they are ready! I like these because I don’t need TONS of leftover rice and each little container is enough for one serving. You can find them in the grocery store in the rice aisle. I am obsessed with them! For the veggies, I just sauté them in olive oil, garlic, salt, and pepper. You can start the rice and veggies at the very end since they both cook quickly.
Note: If you have leftover salmon, you can use it the next day in a salmon salad or make a salmon sandwich. Or just make a repeat of the dinner. Enjoy! 🙂 

The glaze!

The full dinner 🙂

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Hi everyone! Here is this week’s smoothie recipe. 🙂 I was at the grocery store the other day and ALL of the fruit looked so delicious so I bought a little bit of everything. Surprise surprise right?? I can never say no to yummy fresh produce!! I put together this smoothie with some of the fruit. And don’t worry, more recipes will follow this weekend with the rest of my yummy fresh fruit!

Here is the recipe!

Serves: 2

Ingredients:

  • 1 banana
  • 1/2 cup fresh raspberries
  • 3 large fresh strawberries
  • 1 container Dole peaches in 100% juice (or 1/2 cup if you use fresh peaches)
  • 1 nonfat vanilla yogurt
  • 3 tbsp. ground golden flax
  • Drizzle of agave nectar
  • 2 cups ice
Directions:
  1. Wash and prepare fruits (cut if necessary). Place all ingredients in blender and MIX IT UP! Enjoy. 🙂
Note: You can always use fresh or frozen fruit in my smoothies. I just love fresh fruit but if/when it is not in season I definitely use frozen. I just think fresh tastes better but that might just be me. 🙂 

All blended up and ready to DRINK!

Nutritional Info:
  • Bananas are FULL of potassium.
  • Strawberries and raspberries contain LOTS of vitamin C and fiber.
  • Peaches are high in vitamin C and vitamin A.
  • Agave is a natural sweetener and it much better for you than traditional sugary sweeteners that people like to add into their foods.
  • The nonfat yogurt provides calcium and vitamin D without all of the added fat in low-fat or full-fat yogurts.
  • Flax, as we ALL know from my other posts has several important health benefits. #1: It is an easy way to sneak some omega-3′s into your diet, an important nutrient that many of us are deficient in. Just one serving of flax gives you 2800mg of omega-3′s, which is better than none! #2: Flax is a rich source of fiber- just 3 tbsp of it yields a huge 5g of fiber! A Lignans nd how easy is it to mix 3 tbsp of flax into a smoothie, yogurt, oatmeal, or any of your other favorite foods! #3: Flax is high in lignans, which are plant estrogens or phytoestrogens (which contain lots of powerful antioxidants that will make you healthy). are common in most plant foods, but flax has 75x more than any other plant food!

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For some reason I was craving this the other night so I decided to make it. 🙂 I usually buy something similar to it at a local bagel shop but I am on a kick of MAKING all of the things that I spend too much money on so I went to the grocery store and then got to work! It was super easy and quick to make and a whole lot cheaper in the long run than what it costs to buy one of them. Now I am obsessed and have eaten several of these in just the last few days for breakfast, lunch, AND dinner! 🙂

Ingredients:

  • 1 whole wheat bagel
  • Cream cheese
  • Cucumber slices
  • Smoked salmon (buy it pre-sliced this makes it MUCH easier!)
  • Salt and pepper if desired
Directions:
  1. Put bagel in toaster and while it is toasting, slice cucumbers.
  2. When bagel is finished toasting, spread cream cheese on it, top with cucumber slices, and then smoked salmon.
  3. Serve with fresh fruit and enjoy!
Nutrition info:
  • Salmon is FULL of healthy omega 3’s.
  • Whole wheat bagels provide healthy fiber.
  • Cucumbers are low in calories and provide potassium, vitamin A, vitamin C, and vitamin K.
  • Cream cheese is really not GOOD for you, but just use a little. Or use light, low-fat, or fat-free if you like. I like to use the regular kind and I just make sure not to overdo it. 🙂

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Hi guys! Obviously I am still on my flax kick. I 🙂 just LOVE it and it always makes me feel so good about what I am eating when I add it in. I put this together for a late night snack the other night when I wanted something sweet and healthy. It’s perfect for breakfast, a snack, or a sweet treat. You can use whatever fruit and yogurt you like (use Greek yogurt if you want more protein).

Ingredients:

  • 1 nonfat vanilla yogurt (or yogurt of choice)
  • Drizzle agave nectar
  • 3 tbsp. golden ground flaxseed
  • Fruit of choice (I used fresh peaches, blueberries, bananas, and kiwi)
Directions:
  1. Scoop yogurt into a large bowl. Add in flax and stir in.
  2. Wash and cut fruit. Add to yogurt and flax mixture.
  3. Drizzle agave nectar on top (as much as desired- the more you put the sweeter it will be) and gently mix everything together.
For those new to flax and are wondering what it is 🙂
Flax has several important health benefits. #1: It is an easy way to sneak some omega-3′s into your diet, an important nutrient that many of us are deficient in. Just one serving of flax gives you 2800mg of omega-3′s, which is better than none! #2: Flax is a rich source of fiber- just 3 tbsp of it yields a huge 5g of fiber! A Lignans nd how easy is it to mix 3 tbsp of flax into a smoothie, yogurt, oatmeal, or any of your other favorite foods! #3: Flax is high in lignans, which are plant estrogens or phytoestrogens (which contain lots of powerful antioxidants that will make you healthy). are common in most plant foods, but flax has 75x more than any other plant food!

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Here is this week’s smoothie recipe… YUM! I had a bunch of kiwis in the fridge and I’ve never put them in smoothies so I thought I would try. Kiwis are super nutritious… one kiwi provides almost 100% of your daily vitamin C requirements and also contains fiber, potassium, magnesium, vitamin E, and manganese. As we all know from my previous posts, bananas are known for their potassium rich qualities and strawberries are full of vitamin C.

Here is the recipe… and picture to follow soon 🙂

Serves: 2

Ingredients:

  • 3 large strawberries
  • 1 kiwi
  • 1 banana
  • 1 container nonfat vanilla yogurt
  • 3 tbsp. ground golden flaxseed
  • Drizzle of agave nectar
  • 2 cups ice
Directions:
  1. Place all ingredients in blender and blend until desired consistency. Drink up all of the healthy vitamins, minerals, and nutrients of this smoothie! 🙂

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