Foodie Friday: Vanilla Chia Pudding

Vanilla Chia Pudding - Copyright 2014 - Go Wellness - Michelle Loy, MPH, MS, RD, CSSD

If there's one sweet treat I remember enjoying as a child, it was pudding.  Vanilla was my favorite. Fast forward to 2014, and I can't even remember the last time I've had pudding...at least the instant kind that I ate as a child.  I've probably moved away from eating pudding for two reasons.  One...it just doesn't show up on my radar as something I want to eat too often.  Two...as a dietitian, I probably just know too much and I've realized that the instant-type of pudding is not the highest quality of foods in my dietitian book.  That and my little guy seems to have a sensitivity to dairy foods, too.  At the same time, I've been trying to figure out how I could make a dairy-free and more nourishing version of pudding for my kiddos to enjoy.  I've made a chocolate pudding using avocado as the base, which turned out well.  However, as a lover of trying new things, my search has continued for more ways to give this pudding thing a shot.  Enter chia seeds!  I'd been seeing and hearing about "chia pudding" for a while, but I didn't officially try it until recently.  Initially I experimented with a chocolate chia pudding to no avail. I still need to work on that recipe to get it right, but I finally discovered a vanilla chia pudding that has been taste-tested and approved by my entire fam!  See my littlest one's finger dipping into the pudding below? Yes, she couldn't wait for mommy to stop taking pictures to start digging in!

Vanilla chia pudding - Copyright 2014 - Go Wellness - Michelle Loy, MPH, MS, RD, CSSD

I love that this is so simple and tasty and that it can hit the spot should you have a craving for a creamy, sweet, and higher quality treat.  If you like tapioca pudding, you may really enjoy this as it has a texture similar to that of tapioca.  I've seen some versions that are blended after mixing, so that may give it a little creamier texture, if you prefer that. If you give this one a shot, please let me know what you think!  I love getting feedback.

Vanilla Chia Pudding

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Ingredients
1 1/4 c unsweetened almond milk
1/4 c chia seeds
1 Tbsp pure maple syrup
1 tsp pure vanilla extract
*small amount of fresh vanilla bean paste ~1/8 tsp (optional -- I purchase a bag of vanilla beans that I keep on hand for things like this.)

Directions
1.  Combine all ingredients into a glass container. (I use a large mason jar.)  Mix well.  Set in the fridge for at least 4 hours or overnight.  Stir well just before eating.  (The seeds can tend to clump together at the bottom over time.)  Enjoy!

Serves:  3
Nutritional information:
Calories:  121  Carbohydrates: 13 g   Fat:  7 g (3113 mg omega-3)  Protein:  11 g   Fiber:  7 g   Cholesterol: 0 mg   Sodium: 71 mg
Good source of:  vitamin D and riboflavin
Excellent source of:  vitamin E, vitamin B12, calcium, manganese

Foodie Friday: Spiced Pumpkin Ice Cream

Spiced Pumpkin Ice Cream - Copyright 2013 - Go Wellness - Michelle Loy, MPH, MS, RD, CSSD

What is fall without a little bit of pumpkin and spice and everything nice?  If you've visited my blog before, then you know two things:  1) I love pumpkin  and 2)  I like a little dessert every now and then.  I decided to try a new spin on my good ol' Banana Ice Cream dessert, and it worked beautifully!  Have you ever imagined combining a vegetable and a fruit in a frozen dessert?  Well, this one has been taste-tested by my professional taste testers (read -- husband and children), who give this a thumbs up.  It's a nice flavorful, creamy frozen treat, if that's something you're into.  What you might love about this dessert is that it's only made with 4 ingredients, it's dairy-free, and you do not need an ice cream maker to prep it.  If you give it a try, I'd love to know what you think.  Enjoy!

Spiced Pumpkin Ice Cream

Adapted from:  The Gracious Pantry

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Ingredients:

4 medium-large bananas

1 cup pureed pumpkin

2-3 Tbsp pure maple syrup (I tested this at between 2-4 Tbsp, and I found that 2-3 Tbsp was plenty sweet for our taste buds.)

1 1/2 tsp pumpkin pie spice

Directions:

1.  Slice bananas and spread evenly on a large baking sheet.  Freeze for at least a couple of hours.  

2.  Combine frozen banana slices, pumpkin, maple syrup, and pumpkin pie spice in a food processor.  Process until smooth.  You may need to scrape down the sides and mix it up a few times to help it along.  Now you have two choices from here. You can either enjoy this immediately. It'll be a little more creamy and less frozen OR you can put the mix into a freezer safe container and freezer for a few more hours before enjoying.  This will give it a little more solid consistency like the real thing.  It's still yummy either way.

Serves:  4

Nutritional Information:

Calories:  161   Carbohydrate:  41 g   Protein:  2 g   Fat:  1 g   Cholesterol:  0 mg   Fiber:  5 g   Sugar:  24 g (7 g added from maple syrup)   Sodium:  6 mg   

Excellent source of:  vitamins A and B6

Good source of:  riboflavin, vitamin C, magnesium, potassium, and zinc

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Foodie Friday: Easy Collard Chips

Easy Collard Chips - Copyright 2013 - Michelle Loy, MPH, MS, RD, CSSD - Go Wellness

A staple in Southern cooking, collards are a part of the cruciferous vegetable family, a group known for their cancer-fighting health benefits.  The phytonutrients they contain also support the body's natural detox system.  They're also an excellent source of vitamins A, K, C, folate, manganese, and fiber.  One cup even contains about the same amount of calcium as a glass of  milk!  While traditionally simmered over hours with bacon or salt pork, they can also be braised, steamed, or sauteed.  If you haven't already heard, they can be baked, too!  I introduce you to the collard chip.  These are very similar to the wildly popular kale chips except you're using collard greens instead of kale.

Check out this beautiful bunch of collard greens.  Aren't they beautiful?  Buy some the next time you're in the store and make these chips!  If you're not a collard green fan yet, this could be the gateway collard green just for you.  Seriously, my kids gobble these up although they're still warming up to my other collard green preparations.

Collard greens - Copyright 2013 - Michelle Loy, MPH, MS, RD, CSSD - Go Wellness

Collard green leaf - Copyright 2013 - Michelle Loy, MPH, MS, RD, CSSD - Go Wellness

Easy Collard Chips

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Ingredients:

1 bunch of collard greens, about 6 leaves, washed, dried, stem removed and torn into about 3" pieces

1 Tbsp olive oil

Sea salt

Easy Collard Chips - Copyright 2013 - Michelle Loy, MPH, MS, RD, CSSD - Go Wellness

Directions:

1.  Preheat oven to 300F. 

2.  Place torn collard pieces in a large bowl and drizzle with olive oil.  Sprinkle sea salt over the collard pieces. (I usually start with about 1/8 tsp salt.)  Gently toss the collard pieces with your hands to evenly coat with olive oil and sea salt.  

3.  Spread the collard pieces in one even layer on a baking pan or baking sheet.  (I usually need at least 2 for this amount of greens.)

4.  Place the pans into the oven and bake for about 15 minutes or until the greens are crisp.  (Be sure to not let them get too brown as that can bring out a bitter taste.)

5.  Place pan on rack to cool and enjoy immediately!  

Serves: 4

Nutritional Information:

Calories:  72   Carbohydrate: 8 g   Protein:  3.5 g   Fat:  4 g   Cholesterol: 0 mg   Fiber:  5 g   Sugar:  0.7 g  Sodium:  102 mg

Excellent source of: folate, vitamins C, A, and E, and calcium

Good source of:  omega 3 fatty acids, riboflavin, vitamin B6

Easy Collard Chips - Copyright 2013 - Michelle Loy, MPH, MS, RD, CSSD - Go Wellness

Warm Buckwheat Groats with Apples and Cranberries

Warm Buckwheat Groats with Apples and Cranberries ©2012 - Michelle Loy, MPH, MS, RD, CSSD - Go Wellness

It's officially fall, and during this time of year, I'm ready to break out the warm, slower-cooking breakfast dishes, like hot oatmeal or quinoa.  Well, I am ready to try something new, so I experimented with whole buckwheat groats. Buckwheat groats are the hulled fruit seed of the buckwheat plant.  The seeds have a mild flavor that is intensified with roasting or toasting.  Nutritionally speaking, buckwheat groats are a good source of fiber, magnesium, and manganese.  It is also gluten-free for those who need that option.

Hot buckwheat groats - ©2012 - Michelle Loy, MPH, MS, RD, CSSD - Go Wellness

 While I'm sharing it as a hot cereal, it can also be added to soups and stews or combined with vegetables, nuts or seeds, and herbs or spices for a chilled salad.  Buckwheat groats can also be used in pilafs, casseroles, or stuffings in place of brown rice or other grains.

Buckwheat groats - ©2012 - Michelle Loy, MPH, MS, RD, CSSD - Go Wellness

I love the crunchy texture of buckwheat groats, and it has a slightly earthier flavor than other grains, like brown rice or steel-cut oats, with which most people are familiar.  If you like texture, then this dish will definitely serve it up with the groats, chopped apples, and cranberries.  If you wanted even more crunch, you could even add nuts, like pecans or walnuts.  Need kid-friendly breakfast dishes?  This one is kid-tested and approved!  Enjoy this slower-cooking breakfast dish on a weekend and save leftovers for easy reheating during the week.  It saves nicely in the fridge for at least 2-3 days after cooking.  Enjoy!

Have you tried buckwheat groats?  How do you enjoy them?  Will you give this recipe a try?  

Warm Buckwheat Groats with Apples and Cranberries

Adapted from: Jenn Cuisine, jenncuisine.com

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Ingredients:

1 cup buckwheat groats, rinsed

1 Tbsp coconut oil (or butter)

1 cup coconut milk (I use canned coconut milk. I require dairy-free recipes for my son who's sensitive to cow's milk. You could use cow's milk or other alternative milk, too.)

1 1/2 cups water

1 stick cinnamon

1 pinch nutmeg

1/2 tsp salt

1 large apple, cored and chopped

1/4 cup dried cranberries

100% pure maple syrup and extra milk for drizzling

Directions:

1.  Combine the buckwheat groats, coconut oil, coconut milk, water, cinnamon, nutmeg, and salt in a large saucepan over high heat, and bring to a boil.  Reduce heat to low, cover, and simmer, stirring occasionally, for about 30 minutes or until the groats are soft and tender and the liquid is absorbed.

2.  Once cooked, remove from heat and stir in the apples and cranberries.  

3.  Drizzle with maple syrup and extra milk before serving.  (The fruit adds a nice hint of sweetness, so you could skip the maple syrup, if you like.  Or you could opt for stevia for sweetness, too.)  Enjoy!

Serves:  4

Nutritional Information:  

Calories:  383   Carbohydrate:  47 g   Protein:  6 g   Fat:  21 g   Cholesterol: 0 mg   Fiber:  5.5 g   Sugar:  11 g (3 grams added sugar from maple syrup)   Sodium:  308 mg

Excellent source of: zinc

Good source of:  thiamin, riboflavin, niacin, and iron

Foodie Friday: Jicama Fries

Jicama Fries -- Copyright 2012 by Michelle Loy, MPH, MS, RD, CSSD - Go Wellness

Not only is today Friday the 13th, but it is also apparently National French Fry Day.  What better way to celebrate than to share a new, healthier twist on an old favorite?  I will admit that I do enjoy the real fry deal on occasion, but I've found a way to satisfy that taste for fries in a very gratifying way at home.  My latest discovery has been jicama fries.  I'll be honest.  The way I've most frequently enjoyed jicama has been served raw in salads, so it's a veggie I'm just beginning to explore.  Known as the "Mexican potato", jicama is a root veggie that's like a cross between a potato and a very mild apple with its crunchy texture and hint of sweetness.  It's a great way to help satisfy your fluid needs through food since it's mostly water, about 90%! It also contains 6 filling grams of fiber per cup and is high in vitamin C.  It works well raw or cooked, like in stir fries.  Since I've made fries using other veggies, like sweet potatoes and carrots, I thought, "Why not try jicama, too?".  It turns out these jicama fries are a pleasant surprise for my entire fam.  Not only do they offer a tasty, unique twist on the good ol' fry, but they're also very easy to prep and cook.  Try them out and let me know what you think.  Are you a fan of jicama?  What's your favorite way to enjoy it?

Jicama Fries

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Ingredients:
1/2 small-medium jicama, cut into about 1/4-in thick sticks about 3-4-inches long -- For help on cutting up the jicama, I suggest this tutorial.
1 Tbsp extra virgin olive oil
Salt, garlic powder, onion powder, paprika, and turmeric, to taste (I don't measure here but probably use about 1/4 tsp salt and 1/8 tsp of the other seasonings/spices.)

Directions:
1.  Preheat oven to 375F.  Combine olive oil and spices in a medium bowl.  Toss jicama sticks into the bowl to coat evenly.
2.  Place jicama sticks onto a baking sheet lined with parchment paper or on a wire rack (I use a wire rack for even heating without having to flip them mid-way through baking.)  Make sure that the sticks have enough space around them so that they don't touch one another.
3.  If baking directly on baking sheet lined with parchment paper, bake for 15 minutes.  Then flip the fries over and bake for another 10 minutes, or until golden brown in color.  If baking on a wire rack, then you can just bake continuously for 25 minutes, or until golden brown in color.  Remove from oven and enjoy!

Serves:  4
Nutritional Information:
Calories:  117   Carbohydrate:  20 g   Protein:  1.7 g   Fat:  3.6 g   Cholesterol: 0 mg   Fiber:  11 g   Sugar (natural):  4 g   Sodium:  156 mg
Excellent source of:  vitamin C
Good source of:  vitamin E, magnesium

Foodie Friday: Easy Overnight Oats

Easy Overnight Oats

I first saw the idea for overnight oats at Kath Eats Real Food at least a year or so ago.  I never tried it out until recently though because I had a hard time wrapping my brain around the idea of oats soaked overnight in liquid actually tasting good the next day.  I figured the texture would be like mush, and I do NOT like super mushy oats.  Well, I finally came around after seeing more inspiration and decided I've got to try this. So many people seemed to like it, so it must not be that bad, right?  I searched for recipes that sounded like something I'd like to try and stumbled upon this one from Whole Foods.  Guess what? It's not mushy!  I think it is not mushy as long as you use whole rolled oats rather than the instant or quick-cooking kind, which are a little more processed.  While overnight oats do not actually require any cooking before eating, I prefer to heat mine up for just a minute in the microwave. I just prefer warm oats.  This recipe is SO easy and really makes eating whole rolled oats in the morning much simpler.  I wasn't sure if my kids would like this dish since it's prepared in a different way than usual, but my son especially LOVES it.  Thank goodness this recipe makes more than enough, so not only do I have enough for my kids, but I also have enough leftover for the next day, too.  This is my base recipe, and you can add in other things to your taste.  I like my oats with blueberries (frozen pictured) and some sort of nuts, usually walnuts or pecans.  This is definitely something that you can make your own and experiment with in a variety of ways.  I hope you aren't like me and decide to try it sooner rather than later. It's SO easy!  Enjoy!

Easy Overnight Oats

Adapted from:  Whole Foods Market

{Print this}
Ingredients:
2 cups whole rolled oats (not instant or quick-cooking)
2 cups unsweetened almond milk or other milk (I use unsweetened almond milk.)
1/2 tsp pure vanilla extract (Make your own like this. It's SO worth it!)

For topping:
1/4 cup chopped walnuts, pecans, or almonds
Fresh fruit (I most often use frozen berries. Other fruits, like bananas or peaches, work well, too.)
Cinnamon (I usually use about 1 teaspoon. I never really measure the exact amount.)
2 Tbsp pure maple syrup or honey for drizzling (optional)

Directions:
1.  Combine oats, milk, and vanilla in a bowl.  Cover and refrigerate overnight.  Remove from the fridge the next morning, combine with the cinnamon, and top with nuts, fruits, and drizzle of maple syrup or honey, if you like.  This can be eaten cold or heated in the microwave for just 1-1 1/2 minutes.  (I heat the oats in the microwave for just a 1-1 1/2 minutes before adding the toppings.)

Serves: 4
Nutritional Information per serving:
Calories:  357   Carbohydrate:  61 g   Protein:  11 g   Fat:  8 g   Cholesterol:  0 mg   Fiber:  4.5 g   Sugar:  12 g  (6 g added sugar from maple syrup or honey)   Sodium:  6 mg
Excellent source of:  omega-3 fatty acid, thiamin, riboflavin
Good source of:  niacin, vitamin C, iron, zinc

Foodie Friday: Healthy Turkey Chili

Healthy Turkey Chili - Copyright 2012 Michelle Loy - Go Wellness

If there's one thing I love in the winter time, it's a nice hearty bowl of soup...or chili.  I love that you get so much  nutritious and delicious goodness in one bowl.  I discovered this Healthy Turkey Chili after my church launched a church-wide healthy eating initiative called The Daniel Plan in 2011.  One of the doctors leading the initiative is Dr. Daniel Amen, and this recipe hails from his wife, Tana.  This is one of the best white meat chilis I've ever had.  One thing that sets it apart is the pureeing of some of the veggies, which adds nice texture to this soup.  Since it's Super Bowl weekend, I thought this would be a great recipe to share for those of you that enjoy a nice bowl of chili during the Super Bowl.  Enjoy!

Do you like chili?  What's your favorite chili recipe?

Healthy Turkey Chili

Adapted from:  Change Your Brain, Change Your Body Cookbook by Tana Amen 

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Ingredients:

1 Tbsp +1 tsp refined coconut oil

1 pound lean ground turkey

1 cup yellow onion, chopped

*Optional: 1 jalapeno pepper (I leave this out because it's too spicy for my kids.)

3 cloves garlic, chopped

1 tsp chili powder

1 small can (4 oz) diced green chilies

1 Tbsp fresh oregano or 1 tsp dried oregano

1 tsp cumin seed

1-2 tsp salt

3 cups diced tomatoes, fresh or organic canned, no salt added variety

2 cups chicken or vegetable broth, reduced sodium

2 cups celery, chopped

1 cup bell peppers, chopped (I usually use a combination of green and red.)

1/2 cup zucchini, chopped (I usually leave this out as it's a summer vegetable and not in season during the winter. It still tastes perfectly fine.)

2 cups canned kidney beans, drained and rinsed

1 cup canned black beans, drained and rinsed 

Directions:

1.  Heat 1 tsp of the coconut oil in a large skillet over medium heat, about 1 minute.  Add the celery, bell pepper, and zucchini and heat for another 2 minutes.  

2.  In a large pot, brown the ground turkey in coconut oil over medium heat.  Break up the ground turkey well with a wooden spoon so that it crumbles.  Add the onion, stirring, for about 2 minutes.  

3.  Add the garlic, jalapeno (if using), chili powder, green chilies, oregano, cumin seed, salt, and tomatoes.  Combine well until the spices and meat are thoroughly mixed together.  

4.  Add broth.  

5.  In a blender, add 2 cups of the chili mixture and half of the celery, bell pepper, and zucchini mixture and puree.  Then pour the pureed mixture back into the chili pot.  

6.  Add the remaining celery, bell pepper, and zucchini mixture along with the beans.  Stir thoroughly and heat through on medium-low, about 5 minutes.  Serve. 

Serves: 8

Nutritional Information:

Calories:  230   Carbohydrate:  25 g   Protein:  19 g   Fat:  7 g   Cholesterol: 40 mg   Fiber:  7 g   Sugar: 8 g Sodium:  710 mg   

Excellent source of:  vitamins C and A

Good source of:  vitamin B6, calcium, and iron

Foodie Friday: Baked Beet Chips

Baked Beet Chips - Copyright 2012 Michelle Loy - Go Wellness

Over the last year I've developed a special fondness for beets.  Although my all-time favorite way to enjoy them so far is roasted, I have enjoyed them in other ways as well.  One of the latest ways I've had fun with beets is by making baked beet chips.  These are great because they're really easy and they can satisfy that craving for something crunchy.  This recipe actually works with other veggies, too, like potatoes, sweet potatoes, and carrots.  Cooking times may vary depending on the veggie used.  I let my kids help me make these, and they really enjoy it.  They also like the chips.  If you try them out, let me know what you think.

Baked Beet Chips

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Ingredients:
2 medium beets
Spray olive oil (or about 1 tsp olive oil)
Sea salt

Sliced beet rounds - Copyright 2012 Michelle Loy - Go Wellness

Directions:
1.  Preheat oven to 325F.
2.  Using a mandoline slicer, slice the beets into thin rounds (about 1/8-inch to 1/4-inch thick - I use the narrowest setting on my mandoline slicer.)      
3.  Place the beet rounds in a single layer on a baking sheet.  (I also use a wire rack, which really helps distribute the heat evenly around the beet slices.)  Lightly spray with olive oil.  (If you do not have an olive oil mister, toss the beet rounds into a bowl before placing on the baking sheet, and drizzle with about 1 tsp of olive oil.)  Season with salt.  (I'm pretty light-handed with this since I personally don't like the chips too salty.)
4.  Bake for 25-35 minutes, or until the edges begin to crisp up.  (Baking time will vary depending on the thickness of the beet rounds and your oven. Just check on them starting at about 25 minutes.) Once finished, remove from the oven and let them cool on the baking sheet.  Enjoy!

Serves: 2
Nutritional Information:
Calories:  56   Carbohydrate:  8 g   Protein:  1.4 g   Fat:   2.4 g   Cholesterol:  0 mg   Fiber:  2.4 g   Sodium:  137 mg
Excellent source of: folate

Foodie Friday: Roasted Cabbage

Roasted Cabbage

If there's one family of veggies that I believe everyone should consume nearly everyday, it is the cruciferous vegetables.  This family of veggies includes broccoli, cauliflower, cabbage, Brussels sprouts, bok choy, chard, kohlrabi, and kale.  Everyone's favorites, right?  To be honest, I know a few people for whom some of these veggies can be a tough sell, but it can be done.  Sometimes it just depends on the method of preparation.  More on that later.  Why are these veggies so valuable to our health?  This group of veggies contains a variety of potent cancer-protective compounds, such as glucosinolates, indoles, and isothiocyanates, along with numerous essential cancer-fighting vitamins and minerals.  Research suggests that cruciferous vegetables may be especially helpful at guarding against cancers of the mouth, pharynx, larynx, esophagus, and stomach.  These veggies may also be protective against lung and colorectal cancer, too.  So eat your veggies, especially the cruciferous ones!

I mentioned earlier that some of these veggies can be a tough sell.  That sometimes depends on how they're served or prepared.  I've found that it's best to experiment with preparation methods to discover what ways work best for you or your family.  One tried and true method of preparation that makes some of the harder-to-like veggies more likable is roasting.  Roasting can help bring out a nice natural, earthy sweetness and flavor of the vegetable.  Plus it helps soften the vegetable, which can sometimes be the veggie challenge for kids.  Getting my kids to eat raw cabbage is pretty tough.  I think the texture is just a bit difficult for them to handle with their little chompers.  While my husband and I enjoy raw sauerkraut, the kids find it too tart.  Because I'm always trying to find new ways to get my kiddos and my family to enjoy veggies, I thought that roasting the cabbage would be perfect.  This did the trick.  This is one way that my kids will enjoy cabbage. Yay, a win for this Mommy RD!

Roasted Cabbage

Source:  Everyday Food, April 2010

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Ingredients:

1 Tbsp plus 2 more Tbsp of extra virgin olive oil

1 medium-head green cabbage, cut into 1-inch thick rounds

Coarse salt and freshly ground black pepper

1 tsp caraway or fennel seeds

Directions:

1.  Preheat oven to 400F.  

2.  Brush 1 Tbsp of olive oil over a rimmed baking sheet.  Place the cabbage head rounds on the sheet in a single layer, and brush with 2 Tbsp of remaining olive oil.  Season with the salt and pepper, and sprinkle with the caraway or fennel seeds.  

3.  Roast until the cabbage is tender and the edges are golden, about 40-45 minutes.  

*Note: Another favorite option of mine that adds a nice pop of flavor is to top with a high-quality chopped bacon (about 4 slices works just fine) rather than the caraway or fennel seeds.  

Serves:  6

Nutritional Information:

Calories:  54   Carbohydrate:  1 g   Protein:  0 g   Fat:  6 g   Cholesterol: 0mg   Fiber:  0.5 g   Sugar:  0 g   Sodium:  50 mg

Foodie Friday: Simple Chocolate Chip Cookie Dough

Simple Chocolate Chip Cookie Dough

As we've coasted through this holiday season, I've been hearing people sharing about their holiday baking traditions.  Baking was never a tradition in my home growing up, so the holiday tradition never really caught on with me.  Don't get me wrong. I do bake every now and then, and I do enjoy baked goodies on occasion.  I'm just not much of a baker.  With that said, I was in the mood to make some homemade goodies for the fam a few months ago.  This was a little tricky though because of my son's eczema, which is triggered by food allergy/intolerances.  Imagine trying to make a baked goodie that doesn't include cow's milk, tree nuts, or wheat.  This was a challenge, but I finally stumbled on this recipe for cookie dough made with chickpeas.  Chickpeas?  Yes, chickpeas (aka, garbanzo beans), the stuff you make hummus with.  And yes, forget the whole baking part, too.  I told you I wasn't much of a baker.  If I'm being honest, eating the cookie dough has probably always been my favorite part of making cookies anyway.  Unfortunately, that's not so good given that it can be a potential source of food poisoning.  This recipe looked promising since it didn't have food allergy/intolerance triggers and I could make modifications where needed.  This turned out to be a hit with my kids.  They love helping me make it, and of course, they love to eat it.  Even my very skeptical husband agreed that it was 'pretty good'.  Plus, you don't have to worry about food poisoning because there are no raw eggs in this.  The use of chickpeas also amplifies the nutritional value of this cookie cough, giving it a boost in protein and fiber along with a few other essential nutrients.  Give this one a shot and let me know what you think.

Chickpeas

Simple Chocolate Chip Cookie Dough

Adapted from: Chocolate-Covered Katie, May 2011

{Print this recipe}

Ingredients:

1 - 15 oz can chickpeas or garbanzo beans (about 1 1/2 cups, drained and rinsed)

2 tsp pure vanilla extract (I make my own using this recipe. Do it. You won't regret it.)

1/4 cup nut butter (I would use almond, but to avoid the nuts, I use sunflower seed butter.)

up to 1/4 cup coconut milk (You could also use almond milk.)

3 Tbsp pure maple syrup

1/3 cup dark chocolate chips (I prefer at least 70% cacao.)

Directions:

1.  Place chickpeas, vanilla, nut butter, coconut milk, and maple syrup into a food processor or blender.  Blend until smooth.  

2.  Remove the cookie dough to a bowl.  Mix in the chocolate chips and enjoy.  You can also use the cookie dough as a dip for fresh fruit slices, like apples, for something different.

Serves:  8 (approximately 1/3-1/2 cup servings)

Nutritional Information:  

Calories:  162   Carbohydrate:  22 g   Protein: 5 g   Fat:  10 g   Cholesterol: 0 mg   Fiber:  3 g   Sugar:  10 g Sodium:  41 mg   

Good source of:  folate, iron, magnesium, and zinc

Images Copyright: Michelle Loy - Go Wellness

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Foodie Friday: Maple-Roasted Butternut Squash

Maple-Roasted Butternut Squash © Michelle Loy, 2011

Did I mention that I'm in love with butternut squash in the fall?  Yes, I have a crush on butternut squash right now.  I'd label this dish as a comfort food side dish.  It's got bacon's cousin, pancetta, in it, so it only makes sense, right?  When I first tried this out on my family, they ALL loved it.  So it's definitely going into my special recipe binder as a permanent keeper.  It's not a lot of work with the exception of cutting up the squash and pancetta.  If you're not a pro at peeling and cutting squash, check out this simple how-to from Simply Recipes.  It'll definitely streamline your squash-cutting skills.  If you like the play on salty and sweet with your food, then you may just like this.  If you try it out, let me know how you like it.   Bon appetit!

Maple-Roasted Butternut Squash

Adapted from:  Ina Garten, www.oprah.com       

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Ingredients:
1 large butternut squash (about 2-3 pounds), cut into 3/4-1 inch cubes
1 head of garlic, separated but not peeled
2 Tbsp extra virgin olive oil
2 Tbsp pure maple syrup
1/2 tsp salt
1/2 tsp freshly ground black pepper
2 ounces pancetta, chopped (I usually find this in the deli section of the grocery store.  If you cannot find this, you could substitute bacon, but I'd cook it slightly first.)
16 fresh whole sage leaves or 1 tsp dried sage

Directions:
1.  Preheat oven to 400F.
2.  Spread the cubed squash and garlic in one layer in a large sheet pan or baking dish.  Toss with the olive oil, maple syrup, salt, and pepper.  Bake for 20-30 minutes until the squash slightly browns, turning once about halfway through.
3.  Sprinkle the pancetta and sage evenly over the squash and garlic.  Bake for another 20-30 minutes, until the squash and garlic soften a little and become slightly caramelized.  Season to taste and serve.

Serves:  6
Nutritional Information:
Calories:  186   Carbohydrate:  27 g   Protein:  3 g   Fat:  9 g   (3 g saturated) Cholesterol:  6 mg    Fiber:  3 g   Sugar:  8 g (4 g added from maple syrup)   Sodium:  264 mg
Excellent source of:  thiamin, vitamin B6, vitamin C, vitamin A, vitamin E, and magnesium
Good source of:  omega 3 fatty acids, niacin, folate, calcium, and potassium

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Foodie Friday: Butternut Squash Soup

I've come to love seasonal foods, and one fall food that I am embracing now is the butternut squash.  I love that this winter squash can be prepared so simply and in a variety of ways.  I've found that it is fabulous baked, roasted, grilled, or pureed into soups.  It has a delicate sweetness to it that pairs really well with the season's herbs and spices, such as cinnamon, nutmeg, and sage.  Not only does butternut squash taste lovely, but it is also rich in vitamins A and C and is a great source of fiber, thiamin, niacin, vitamins B6 and E, and magnesium.

One of the foods that I find myself gravitating to when the cooler fall weather hits is soup.  This butternut squash soup has a lightly sweet flavor and the nutmeg adds a special fall flair.  If you're looking for a fresh way to incorporate veggies for lunch or dinner, a vegetable and broth-based soup is an excellent way to do so.  Research has also suggested that consuming a hearty vegetable soup before meals can help curb hunger before meals, which may help with weight loss.  Soup is also something that freezes really well, so you can store up several servings in freezer-safe containers to enjoy later on.  Enjoy!

Butternut Squash Soup

Adapted from:  Cathy Lowe, www.foodnetwork.com

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Ingredients:

1 (2-3 pound) butternut squash, peeled, seeded, and cut into 1-inch cubes

1 Tbsp unrefined coconut oil (I use this so that it's dairy-free. You could also use unsalted butter.)

1 medium yellow onion, chopped

6 cups vegetable broth (You could also use chicken broth.)

Nutmeg

Salt and freshly ground black pepper

Directions:

1.  Melt the coconut oil in a large soup pot over medium heat.  Add the onion and cook until it's translucent, about 5-8 minutes.

2.  Add the squash and broth.  Bring to a simmer and cook until the squash is tender, about 15-20 minutes.

3.  Remove the squash cubes with a slotted spoon.  Place in a blender and puree until smooth.  

4.  Return the pureed squash to the pot.  Stir and season with the nutmeg, salt, and pepper.  Serve.

Serves:  6

Nutritional Information:

Calories:  146 calories  Carbohydrate:  30 g   Protein:  3 g   Fat:  3 g   Cholesterol:  0 mg   Fiber:  4 g   Sugar:  8 g (natural)   Sodium:  518 mg
Excellent source of: vitamin B6, vitamin C, vitamin A, magnesium, and potassium
Good source of:  thiamin, niacin, folate, vitamin E, calcium, and iron

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Foodie Friday: Seared Ahi Tuna with Wasabi Vinaigrette

Seared Ahi Tuna with Wasabi Vinaigrette © Michelle Loy - Go Wellness, 2011.

I often feel pretty blessed to live where I do with access to so much fresh produce and seafood year-round.  My husband and I finally finished our stash of Alaskan goodies, so he decided to head to a local fresh fish market that he'd heard about to stock up on more seafood.  One of the fresh goodies that he returned home with included yellowfin tuna, which we have enjoyed in so many ways.  I've found that I like it best simply seared or grilled and served in sandwiches or on salads.  To me, the best sauce and dressing pairings with this fish are those with an Asian flare, like this wasabi-infused vinaigrette.  The vinaigrette is truly what makes this dish.  Yum!

I've experimented with a variety of types of fish, and this is probably one of our family's favorites.  I think it's because it doesn't have a real 'fishy' flavor to it, so this might be a good one to try with those who aren't fans of 'fishy' fish.  I love this seared ahi tuna dish because it's fresh, light, and easy.  Do not fret if you don't have access to fresh tuna as frozen seafood certainly has its benefits, such as less environmental impact and less waste.  Read more about the benefits of frozen seafood in this article from National Geographic.  Thank you to Field to Plate for sharing.  Enjoy!

Seared Ahi Tuna with Wasabi Vinaigrette  

Adapted from: Emeril Lagasse, Food Network

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Ingredients:

1 lb sushi quality yellowfin (ahi) tuna, cut into 4 steaks about 4 oz each

Salt

Freshly ground black pepper

1 Tbsp extra virgin olive oil

4 cups of salad greens (eg, mesclun, mixed baby greens, red leaf, romaine, or spinach)

1 cup grape tomatoes, quartered

1 cup of other fresh vegetables, such as sliced red onion or cucumber and julienne carrots or bell peppers for more color and flair, if you like.

Ingredients for the dressing:

1 tsp wasabi paste

1/2 Tbsp honey

2 Tbsp rice vinegar

1/4 cup extra virgin olive oil

1/4 cup sesame oil

Salt and freshly ground black pepper to taste

Directions:

1.  Combine the mixed greens, tomatoes, and other vegetables into a large bowl.  

2.  In a small bowl, whisk the wasabi, honey, and vinegar.  Then whisk in the oils to combine the dressing.  Season with salt and pepper to taste.  Set aside.  

3.  Place olive oil into a pan over medium heat.  Season the tuna with salt and freshly ground black pepper on all sides.  Place the tuna steaks in the pan and sear on each side for about 1-2 minutes, depending on how rare you like it.  Remove the tuna from the heat and set aside.  Slice each steak into 1/4" thick slices.    

4.  To serve, place about 1/4 of the mixed green salad onto the center of a dinner plate.  Top with slices of tuna.  Drizzle with the wasabi vinaigrette.  Serve.

Serves:  4

Nutritional Information:

Calories:  456   Carbohydrate:  8 g   Protein:  28 g   Fat:  35 g   Cholesterol:  51 mg  Fiber:  2 g   Sugar:  4.7 g   Sodium:  126 mg   

Excellent source of: thiamin, niacin, vitamin B6, B12, C, D, A, E, and magnesium

Good source of:  omega-3 fatty acid, potassium, and zinc            

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Foodie Friday: Pumpkin Spice Oatmeal

Pumpkin Spice Oatmeal

I may be jumping the gun by introducing this Fall recipe before the official start of Fall, but for me, Fall somehow always starts when school starts.  While I do love Summer, I also love everything that is Fall...colorful, changing leaves, cool, crisp air, football, and comfort food.  A food that says Fall like no other to me is pumpkin.  When I discovered this recipe for Pumpkin Oatmeal, I knew I had to give it a shot.  And did you ever think you'd have a veggie in your oatmeal?  This oatmeal is rich, creamy, satisfying, and definitely a true Fall comfort food.  This dish also stores really well in the fridge for a few days, so that you can enjoy it as a quick breakfast or even snack for several days after you make it.  Here's to Fall!  Enjoy!

Pumpkin Spice Oatmeal

Adapted from:  Aarti Sequeira, www.foodnetwork.com  

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Ingredients:
1 (14 oz) can pure pumpkin puree (Make sure it's pure pumpkin and not the sweetened pumpkin pie filling.)
3 cups water
1 cup pure coconut milk
2 Tbsp raisins
1/4 tsp salt
3/4 tsp pumpkin pie spice
2 cups rolled oats (You could also use steel cut oats.)
1/4 cup pepitas (aka pumpkin seeds)
Honey or pure maple syrup for serving

Directions:
1.  In a large saucepan, combine the pumpkin puree, water, coconut milk, raisins, salt, and pumpkin pie spice over high heat and bring to a boil.
2.  Add the oats.  Turn the heat down and cook according to the directions for your oatmeal.  This may take 10-20 minutes (or up to 25-30 minutes if using steel cut oats).  Stir frequently.
3.  While the oatmeal is cooking, toast the pepitas in a small pan over medium heat until fragrant and golden brown, about 5-10 minutes.
4.  Once the oatmeal is cooked through, drizzle with honey or maple syrup and sprinkle with pepitas, if desired.  Serve immediately.

Serves:  4
Nutritional Information:
Calories:  349   Carbohydrate:  48 g   Protein:  8.5 g   Fat:  16 g   Cholesterol:  0 mg   Fiber:  8 g   Sugar:  10 g (4 g added)   Sodium:  164 mg
Excellent source of:  thiamin, vitamin A, iron, magnesium, and zinc.
Good source of:  riboflavin, vitamin B6, and potassium.

Foodie Friday: Lettuce-wrapped tacos

Lettuce-wrapped tacos - Copyright 2012 Michelle Loy, MPH, MS, RD, CSSD - Go Wellness

What do you get when you cross a person who loves to try new recipes with a little guy with newly discovered food allergies and sensitivities?  Me trying even MORE new recipes!  My poor little guy has suffered from eczema for some time, and after conducting a special diet and allergy testing, I've finally discovered that there are several trigger foods.  One of those items includes dairy, which means milk, yogurt, and cheese.  Because of this, I am really going outside of the box to find new ways to create some traditional faves in my home.  That's when I stumbled upon these lettuce-wrapped tacos.  No dairy!  The cabbage slaw adds a nice tangy, sweet flavor and freshness to the 'taco'.  This is the perfect way to 'wrap' up your summer;)  Enjoy!

Lettuce-wrapped Tacos

Adapted from: Everyday Paleo, 2010

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Ingredients for Cabbage Slaw:
3 cups red cabbage, chopped
1 cup cucumber, chopped
1/3 cup red onion, chopped
1/2 cup mango, diced
3 Tbsp olive oil
2 Tbsp balsamic vinegar
Cracked black pepper to taste

Directions for Cabbage Slaw:
1.  Combine all ingredients together in a mixing bowl and set aside.

Ingredients for Tacos:
1 lb lean ground beef
1 Tbsp garlic powder
1/2 tsp black pepper (If you have little ones, you  may want to adjust this to their taste.)
1 Tbsp cumin
1 Tbsp chili powder
1/4 cup green salsa
Lettuce leaves, for wrapping (Romaine or green leaf work well.)
Avocado, chopped for topping
Cilantro, chopped for topping

Directions for Tacos:
1.  Brown the ground beef in a medium pan.
2.  Stir in the garlic powder, pepper, cumin, chili powder, and salsa.
3.  Place a small amount of taco filling onto a lettuce leaf.  Top with the cabbage slaw, avocado, and cilantro. Enjoy!

Serves:  4
Nutritional Information:
Calories: 390   Protein:  27 g   Carbohydrate:  17 g   Fat:  25 g   Cholesterol:  63 mg   Fiber:  5 g   Sugar:  8 g   (natural)   Sodium:  205 mg
Excellent source of:  omega-3 fatty acid, thiamin, riboflavin, niacin, vitamins B6, B12, C, A, and E, iron, and zinc
Good source of:  folate, magnesium, and potassium
   

Foodie Friday: Veggie Quiche Cups

Veggie Quiche Cups

High quality protein for breakfast is a must for two main reasons.  It will satisfy that morning hunger after a long night of fasting.  Plus, it helps sustain energy levels throughout the morning, providing a steady source of fuel for work, school, or play.  One amazing source of high quality protein is the egg due to its amino acid composition and ease of digestion in the body.  Inspired by this recipe from Recipes Under 400, I thought the veggie quiche cup could be the perfect vehicle for eggs at breakfast.  I also thought my kids would instantly love these simply because they're made in a muffin pan, and they did.  I think the reason that they loved them most though is because I let them help me make them.  This recipe is versatile, so try any combo of veggies that you like.  You can also save on prep time by pre-cutting and washing your veggies the night before.  If you decide to try it, let me know what you think.  Thanks for reading and enjoy!

Veggie Quiche Cups

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Ingredients:
Olive oil or olive oil spray
3 eggs
1 cup of vegetables, chopped (I used 1/4 cup each of red pepper, yellow pepper, onions, and mushrooms. You could also use spinach, broccoli, green pepper, or other veggies that you like.)
3/4 cup shredded cheese, like Swiss or cheddar
Salt and freshly ground black pepper to taste

Directions:
1)  Preheat the oven to 350F.  Coat the muffin pan with the olive oil or spray olive oil and set aside.
2)  In a medium mixing bowl, beat the eggs well.  Stir in the chopped vegetables and cheese. Season with salt, and pepper.
3)  Pour about 1/4 cup of the egg mixture into 6 muffin cups.
4)  Bake in the oven for about 15-20 minutes or until a knife comes out clean.

Serves:  3-6
Nutritional Information per quiche cup:
Calories:  99   Carbohydrate:  2 g   Protein:  7 g   Fat:  7 g   Cholesterol:  118 mg   Fiber:  .5 g   Sugar:  1 g   Sodium:  115 mg
Excellent source of:  vitamin C and A
Good source of:  riboflavin, vitamin B12, and calcium  

Foodie Friday: Blackberry Sorbet

Blackberry Sorbet

I'm a sucker for a homemade dessert because I love knowing exactly what goes into it.  So when I saw a recipe for a simple homemade blackberry sorbet from Nourished Kitchen, I could not refuse to try it.  Blackberries are still in season, so this is a great use for them.  I think this quick and easy dessert is sure to cool you down during these dog days of summer.  It's also going to please the taste buds with its perfectly tart berry flavor.  Blackberries are a fantastic source of fiber, vitamins C, K, and manganese, so this one is also nourishing.  My kids even love eating plain frozen blackberries as a snack, so you may even give that a try, too.  Enjoy!

Blackberry Sorbet

{Print this recipe}
Ingredients:
4 cups blackberries, frozen
2-3 Tbsp water
1/4 cup honey (optional)

Directions:
1.  Thaw the blackberries for about 15-20 minutes.

Thaw the frozen blackberries for 15-20 minutes.

2.  Place the blackberries, water, and honey, if using, into the bowl of a food processor.  Pulse a few times to break up the berries a bit.  Then process until smooth.

Place all ingredients into the food processor.

3.  Serve immediately.  (Note:  Nourished Kitchen suggests that this may be frozen for a few hours, if soft, stirring periodically to prevent ice crystals from forming.  However, I haven't tried this.)

The finished blackberry sorbet

Serves:  8
Nutritional Information, including honey:
Calories:  80   Carbohydrate:  20.5 g   Protein:  1 g   Fat:  0.3 g   Cholesterol:  0 mg   Fiber:  4 g   Sugar:  17 g  (6 g added)  Sodium:  1 mg

Foodie Friday: Very Cherry Bars

The very delicious and very easy-to-make Very Cherry Bar

If you've ready my blog before, then you may know how much I value planning in achieving and maintaining nutrition, health, and fitness goals.  If you've taken a look at our environment lately, you'll see that we have a multitude of less nutritious food options available to us.  So when we're caught in a bind and we haven't planned ahead, we can be left in some very challenging spots.  This is why I try to set up my own personal environment for success.  This includes taking along nutritious snacks with me everywhere I go.  I also keep emergency foods, like energy bars, on hand for those times that I really need it.  One of my fave go-to bars is the Larabar. What I love about them is that they contain very simple, whole food ingredients, usually 5 or less.  These bars usually run anywhere between $1.50-2.00, and I recently thought, "Can't I make these myself?".  Thank to Google I found several different "recipes" for homemade Larabars. I couldn't be more excited.  So today I'm sharing with you my first version, the Very Cherry Bar, which I modified from Enlightened Cooking.  They literally taste just like the Cherry Pie Larabar for about half the price!  In fact, my husband tried them, and he thinks they taste better than the real thing.  What you'll love about them is that they are super easy to make.  There are only 4 ingredients and NO cooking!  It usually takes me less than 15 minutes to make these. I cannot wait to play with this recipe more and see what other combinations I can come up with.  Let me know if you try them out.  Enjoy!

Very Cherry Bar

Adapted from:  Enlightened Cooking, 2008     

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Ingredients:

1/2 c whole dates, roughly chopped

1/2 c unsweetened dried cherries

1/2 c whole walnuts

1/4 tsp ground cinnamon

Directions:

1.  Set out four pieces of plastic wrap that will be used later for wrapping the bars.  It's easier to do this before your hands get sticky.

2.  Combine the dates and dried cherries in a food processor.  Process until it turns into a paste. It will eventually take the shape of a ball as you process it.  Remove the date-cherry mixture to a medium bowl.     

The date and dried cherry paste

3.  Place the walnuts into the food processor and process until finely chopped (not into a flour).  

The chopped walnuts

4.  When finished, add the walnuts and cinnamon to the date-cherry mixture.  Using your fingers/hands, combine the nuts with the date-cherry mixture.  Divide the mixture into four equal parts.  Form each part into a small brick or bar.  If you want to make them smaller for mini-bars, then divide the mixture into eight equal parts and go for it!

5.  Place each bar onto the plastic wrap and wrap tightly.  Then place in the fridge for at least 15 minutes or so before enjoying.

The finished product!

Serves:  4

Nutritional Information:  

Calories:  208   Carbohydrate:  31 g   Protein:  3 g   Fat:  10 g   Cholesterol:  0 mg   Fiber:  4 g   Sugar:  25 g Sodium:  0.75 mg

Excellent source of:  omega-3 fatty acids

Good source of:  vitamin B6 and magnesium