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: Pineapple Whip Ice Cream

Pineapple Whip Ice Cream -- Copyright 2013 Michelle Loy, MPH, MS, RD, CSSD -- Go Wellness

The grand opening of summer is upon us as we head into Memorial Day weekend, and I could not think of a better way to kick off the summer than by sharing a special cold and healthy dessert with you.  While I definitely think there's room in the diet for the occasional high quality premium ice cream, I also love to experiment with more nourishing ways to satisfy that same craving for a luscious, creamy, and flavorful cold treat.  If you don't believe me, then please check out my recipes for Banana Ice Cream, Blackberry Sorbet, Raspberry Creamsicles, and Strawberry Banana Ice Cream.  Yes, you just hit the jackpot of healthier summer frozen desserts. You're welcome!  Now, I introduce to you Pineapple Whip Ice Cream.  This is just amazing because it is so delicious that you will not believe it's healthy.  Plus, it's made with only 4 ingredients.  Boom!  My entire fam loves this.  Believe me, it will hit that ice cream craving spot!   Try it and let me know what you think.  Happy Memorial Day weekend!

Pineapple Whip Ice Cream

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Ingredients:

6 cups frozen pineapple chunks, unsweetened

1/2 cup coconut milk (canned pure coconut milk is preferable)

1/2 cup water

1 Tbsp honey

Directions:

1.  Combine all ingredients into a food processor or high quality, powerful blender, like a Vitamix.  (I would not recommend trying this in a regular blender as it may burn it out.  I would also recommend sticking around to make sure the food processor manages this well, too.)  Process until smooth.  Enjoy immediately!  

Serves: 6

Nutrition Information:

Calories: 141   Carbohydrate:  24 g   Protein:  1 g   Fat:  6 g   Cholesterol:  0 mg   Fiber:  2 g   Sugar:  18 g (2 g added sugar from honey; 16 g natural)   Sodium:  4 mg

Excellent source of:  vitamin C

Good source of:  thiamin, vitamin B6

If this looks good, please "like" it, "pin" it, and share it!

Foodie Friday: Creamy Avocado Sauce

Creamy Avocado Sauce - Copyright 2013 - Michelle Loy, MPH, MS, RD, CSSD - Go Wellness

If there is one food I love above most others, it has to be the avocado.  I love it so much so that I will often order a dish in restaurants almost solely because there's avocado in it.  It's just that appetizing to me.  In the not-so-distant past, people feared avocados because they feared the fat contained within them. However, the fat in avocados is nothing to worry about as avocados are rich in health-supportive monounsaturated fats that help lower the body's cholesterol levels.  Avocados also contain phytosterols, which offer anti-inflammatory properties.  One of those phytosterols, beta-sitosterol, also promotes heart health by helping to lower cholesterol.  They're also chock full of a host of carotenoids, including lutein, which promotes eye health.  Finally, avocados are loaded with a variety of nutrients, including fiber, vitamins K, C, B5, and B6, folate, and potassium.  

Creamy Avocado Sauce - Copyright 2013
Michelle Loy, MPH,  MS, RD, CSSD - Go Wellness

I'd seen this creamy avocado sauce floating around on Pinterest, and I just knew I needed to try it.  My son is sensitive to cow's milk, so this is a perfect alternative for a creamy pasta sauce.  The flavor reminds me a bit of pesto with the addition of basil, so if you enjoy pesto, you may fall in love with this, too.  Give it a try and let me know what you think!  Enjoy!

Creamy Avocado Sauce - Copyright 2013
Michelle Loy, MPH,  MS, RD, CSSD - Go Wellness

Creamy Avocado Sauce

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Ingredients:

4 garlic cloves

Juice of 1 lemon 

1/4 c extra virgin olive oil

2 ripe avocados, pitted

1/2 tsp sea salt

1/2 c fresh basil (or ~2 Tbsp dried basil)

Zest of 1 lemon (for garnish)

Freshly ground black pepper (optional)

Directions:

1.  Place all ingredients except the lemon zest and black pepper into the food processor and process until creamy and smooth.  Toss the sauce with cooked pasta.  (Whole wheat spaghetti pasta is pictured, but this could be tossed with other pastas as well as zucchini ribbons.)  Garnish with lemon zest and black pepper as desired.  Enjoy immediately!

Creamy Avocado Sauce Tossed with Whole Wheat Pasta - Copyright 2013
Michelle Loy, MPH,  MS, RD, CSSD - Go Wellness

Serves: 4

Nutritional Information: (for sauce only)

Calories:  270   Carbohydrate:  15 g   Protein:  3 g   Fat:  24 g   Cholesterol:  0 mg   Fiber:  2.5 g   Sugar:  1 g (natural)  Sodium:  304 mg   

Excellent source of:  vitamins B6, C, and E

Good source of:  omega 3 fatty acid, riboflavin, niacin, folate, vitamin A, potassium, and zinc    

Adapted from:  Oh She Glows, ohsheglows.com

Foodie Friday: Healthy Shamrock Shake

Healthy Shamrock Shake - Copyright 2013 - Michelle Loy, MPH, MS, RD, CSSD - Go Wellness

Happy St. Patrick's Day!  My family has been getting into the spirit with a few festive crafts, but something that I wanted to tackle myself was a healthier version of the Shamrock Shake that I've heard so much about.  I have to admit that I've never actually tasted THE Shamrock Shake, but I think that's a good thing! My taste buds won't be tainted.  I will admit that I tried three different recipes before finally getting it right with this version.  This has also passed the kid-friendly and husband-friendly tests, too!  I was a bit skeptical of the mint flavor as I'm not a huge fan of mint, but I really find it refreshing.  Try it and let me know what you think.      Slainte!

Healthy Shamrock Shake

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Ingredients:

1/2 c coconut milk (canned)

Juice of half a lime

1/4 tsp peppermint extract (You may want to add more or less depending on your taste. You could also use 2 Tbsp of fresh mint.)

1 c kale (about 2 leaves, stems removed;  You could use other greens, such as spinach, too.)

2 c fresh or frozen, unsweetened pineapple chunks (If using frozen pineapple, you may want to add a few extra tablespoons of water to thin out the shake a bit.)

1 ripe banana (fresh or frozen)

*3 ice cubes, if using fresh fruit only

Directions:

1.  Combine all ingredients in the blender and blend until smooth.  Enjoy!

Servings:  2

Nutritional Information:

Calories:  207  Carbohydrate:  39 g   Protein:  3 g   Fat:  7 g   Cholesterol:  0 mg   Saturated fat:  5 g   Fiber:  4 g   Sugar:  23 g (natural from the fruit)   Sodium:  20 mg 

Excellent source of:  Vitamin C, B6, A

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

Adapted from:  www.greenplaterule.com   

Foodie Friday: Strawberry Banana Ice Cream

Strawberry Banana Ice Cream - Copyright 2013 - Michelle Loy, MPH, MS, RD, CSSD - Go Wellness

Valentine's Day is almost upon us, so what better way to celebrate than with a healthy, pink ice cream?  Ever since I discovered Banana Ice Cream, I've wanted to experiment a little more with it.  Well, the original version is so good that it took me a while to get around to doing just that.  Thanks to my recent curiosity, I finally have a new family-favorite healthy ice cream treat.  This is so easy and nutritious.  I love that there are only four very simple ingredients, and they blend together perfectly in this nutritious dessert.  My entire family really dug this ice cream.  I can definitely envision putting a banana split spin on it, too, by topping with dark chocolate and fresh pineapple.  Yum! Try it, and please let me know what you think.

Strawberry Banana Ice Cream

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Ingredients:
2 bananas, sliced
1 cup frozen strawberries (preferably organic, unsweetened)
2 tsp pure vanilla extract (I make my own. It does take a few months, but it's worth it! Check out how to do that here.)
3-4 Tbsp coconut milk (preferably canned organic)

Directions:
1.  Place the bananas on a baking sheet and freeze for at least 2 hours.

Frozen banana slices - Copyright 2013 - Michelle Loy, MPH, MS, RD, CSSD - Go Wellness

2.  Remove the banana slices from the freezer and place into a food processor along with the frozen strawberries.  Add vanilla extract and about 2-3 Tbsp of coconut milk.  Begin pureeing the strawberry banana mixture.  Add more coconut milk as needed until the mix is like the texture of ice cream.  Serve and enjoy!

Strawberry Banana Ice Cream - Copyright 2013 - Michelle Loy, MPH, MS, RD, CSSD - Go Wellness

Serves: 4
Nutritional Information:
Calories:  111   Carbohydrate:  18 g   Protein: 1 g   Fat:  4 g   Cholesterol:  0 mg   Fiber:  2 g   Sugar (natural):  9 g   Sodium:  3.5 mg
Excellent source of: vitamin C
Good source of: vitamin B6

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

{Print recipe}
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

{Print this recipe}
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: Asian Meatballs with Sesame Lime Dipping Sauce

Asian Meatballs

About a month ago, I had the pleasure of tasting a sample of grass-fed ground beef prepared by the very ranchers that helped raised the cattle that produced that ground beef.  That one bite was one of the most delicious bites of ground beef I've ever had. I had to ask how it was prepared, and the rancher-chef answered,  "Just a little bit of salt and pepper. That's it!"  I was sold instantly.  While I've made a variety of dishes with that ground beef purchase, one of my favorites so far has been these Asian Meatballs with Sesame Lime Dipping Sauce.  I thought that these would be a nice dinner option because my kids tend to like meatballs, and my husband and I love food with an Asian flair.  My family has definitely enjoyed these scrumptious meatballs, and I envision them becoming a regular option on our dinner menu.  If you give them a try, let me know what you think.  Enjoy!

Asian Meatballs with Sesame Lime Dipping Sauce

Adapted from:  www.skinnytaste.com, January 12, 2010

{Print this recipe}
Ingredients for the Asian Meatballs:
1/4 cup whole wheat bread crumbs (If you're going for gluten-free, then there are gluten-free bread crumbs available.)
1 pound grass-fed ground beef or 90% lean ground beef
1 large egg, lightly beaten
1 Tbsp ginger, minced
1 clove garlic, minced
1/2 tsp salt
1/2 cup fresh cilantro, chopped
1 Tbsp reduced-sodium tamari (I use San-J Organic Tamari Gluten-Free Reduced Sodium Soy Sauce.)
2 tsp sesame oil

Ingredients for the Sesame Lime Dipping Sauce:
4 Tbsp reduced-sodium tamari
2 tsp sesame oil
2 Tbsp freshly squeezed lime juice
2 Tbsp water
4 sprigs of fresh cilantro, for topping

Directions:
1.  Preheat oven to 500F.
2.  Combine the bread crumbs, ground beef, egg, ginger, garlic, salt, chopped cilantro, 1 Tbsp tamari, and 2 tsp sesame oil in a bowl.  Mix together with your hands until well combined.  Form the meatballs using about 3 Tbsp of the meat mixture.  Transfer each meatball to a 13" x 9" baking dish, making sure they are about 1/2-inch apart.  Bake until cooked through, about 15 minutes.
3.  While the meatballs are baking, prepare the dipping sauce by combining the remaining 4 Tbsp of tamari, 2 tsp of sesame oil, lime juice, and water. Stir together until well combined.
4.  When the meatballs are done cooking, transfer them to a serving dish.  Stir the sauce and drizzle about 1 Tbsp of the dipping sauce over the meatballs.  Sprinkle with the cilantro sprigs.  Then serve the meatballs with the remaining sauce.
*This dish pairs well with steamed brown rice and steamed, roasted, grilled, or sauteed Asian vegetables, like bok choy or cabbage.

Serves:  4
Nutritional Information for about 3 meatballs:
Calories:  284   Carbohydrate:  4 g   Protein:  27 g   Fat:  17 g   Cholesterol:  127 mg   Fiber: 0.5 g   Sugar: 0 g   Sodium:  1287 mg
Excellent source of: riboflavin, niacin, vitamins B6, B12, and A, iron, and zinc
Good source of:  potassium
*This dish is high in sodium due to the tamari.  If you'd like to minimize the sodium level, you can use less of the tamari and a little more water in the sauce and/or use less of the sauce.  My kids actually enjoyed these without any extra sauce.
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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: Roasted and Pureed Cauliflower

Roasted and Pureed Cauliflower

I have a confession. I love mashed potatoes.  They have been a favorite dish of mine ever since I was a little girl, and I'm pretty sure I'll always enjoy them.  It's probably the Midwestern part of me that's responsible for that.  When it comes to the holidays, mashed potatoes are also one of my favorite holiday foods, but last Christmas I decided to take a mashed potato detour.  Yes, this bona fide mashed potato lover skipped prepping the taters.  Instead, I opted for something different but with the same flair.  That option was Roasted and Pureed Cauliflower by the charismatic Food Network star, Guy Fieri.  I'd made this dish several times before, so I knew the fam liked it.  Plus, I wanted to make sure to prepare a balanced meal, which means lots of lovely nutrient-rich veggies!  If you're up for a mashed potato detour this Thanksgiving, then give this dish a shot.  It's simple, delicious, and could prove to be a new favorite for you, too.  Enjoy!

Roasted and Pureed Cauliflower

Adapted from: Guy Fieri, Guy's Big Bite, 2008 - www.foodnetwork.com   

{Print this recipe}
Ingredients:
2 heads cauliflower, core removed and cut into florets
1 tablespoon olive oil
4 cups 2% milk (I've also modified this recipe using coconut milk for my dairy sensitive son. It worked perfectly fine.)
1 teaspoon salt
1 tablespoon unsalted butter (I've also modified this recipe using Earth Balance Natural Spread for a dairy-free version.)
1/2 bunch chives, minced for garnish

Directions:
1.  Preheat oven to 350F.
2.  Place 1/4 of the florets in a single layer on a baking sheet, drizzle with oil, and season with salt.  Bake until caramelized, about 25 minutes.
3.  While the florets are baking, place the remaining cauliflower, milk, and half teaspoon of salt in a medium sauce pan over medium heat.  Bring the ingredients to a simmer, cover, and cook until the cauliflower is tender, about 20-25 minutes.
4.  Strain the cauliflower from the milk mixture, saving both the milk and cauliflower.
5.  Transfer the cauliflower to a blender.  Add a half teaspoon of salt and the butter to the blender.  Then add about 1/4 of the remaining milk to the blender.  Puree until smooth.  If the puree is too thick, add more milk for a thinner consistency.  Season to taste. Serve in a large bowl topped with the roasted cauliflower florets and chives.

Serves: 8
Nutritional Information:
Calories:  105   Carbohydrate:  14 g   Protein:  6 g   Fat:  4 g   Cholesterol:  7 mg   Fiber:  6 g   Sodium:  380 mg
Excellent source of: riboflavin, vitamin B6, folate, and vitamin C
Good source of:  thiamin, calcium, magnesium, potassium, and zinc
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Foodie Friday: Apple Chips

Apple Chips ©Michelle Loy - Go Wellness

When I think of fall foods, apples definitely come to mind.  They just somehow fit in perfectly with the foods, herbs, and spices traditional to this season.  If you've ever wondered if the old proverb "An apple a day keeps the doctor away." holds any truth, then wonder no more.  It does!  Apples assume a great deal of nutritional and health-yielding power with their high content of phytochemicals and nutrients, such as vitamin C and fiber.  In fact, numerous studies have suggested that people who regularly eat apples tend to have lower risks for chronic diseases, including certain cancers and cardiovascular disease.  When you eat apples, make sure to eat the peel because that's where much of the antioxidant activity is concentrated.

Heirloom apples - ©Michelle Loy - Go Wellness

Inspired by this post at Meandering Eats, I decided to take a shot at making my own apple chips.  These are super easy and definitely one the kids have enjoyed helping me make.  We've recently enjoyed using some gorgeous red and green heirloom apples for this tasty treat.  Using naturally sweet apples is best, and there's no need to add any extra sugar.  I hope you try it and enjoy!

Apple Chips

{Print this recipe}
Ingredients:
3 naturally sweet apples, like Gala, Fuji, Golden Delicious or others
Cinnamon for sprinkling

©Michelle Loy - Go Wellness

Directions:
1.  Preheat oven to 225F.  Line two large baking sheets with parchment paper. (I definitely do not recommend skipping this step. I've tried it without the parchment paper before, and the apples just stick to the baking sheet.  Talk about frustrating!)
2.  Using a mandolin or knife, slice the apples across the width of the apple.  The thinner the slices, the quicker they'll bake and the more crispy the chips will turn out.
3.  Place the slices into one single layer onto the baking sheets.  Sprinkle with cinnamon.  Bake for about 2 hours.  It may take less time if the apple slices are thin or more time if the slices are thicker.  Flip them over once halfway through the baking process.  Once they're done baking, remove them from the oven and let them cool completely.  Enjoy!

Serves:  3-6
Nutritional Information:
Calories:  74   Carbohydrate:  20 g   Protein:  0.4 g   Fat:  0 g   Cholesterol:  0 mg   Fiber:  4 g   Sugar (natural): 14 g   Sodium:  1.5 mg
Good source of: vitamin C

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