Category: Recipes

Roasted ChickPeas

Super Easy, High in Protein snack! I have been looking for a high protein healthy snack and made these and they were a hit. May even replace my Air Pop Popcorn addiction.

5-45 min prep 40 min bake
Ingredients
1 c. Chickpeas (I used dry and cooked them but of course can works too)
1 tbsp. olive oil

1/2 tsp. sea salt

1 tsp. of adobo

1 tsp. garlic powder

Directions:

1.Preheat oven to 400 degrees

2.Place dry beans in 2 cups of chicken broth or water, cook till soft about 35-45 minutes OR open can and rinse drain beans

3.Mix Salt, Adobo & Garlic powder in small bowl and place to the side

Place everything in a a ziploc bag (beans after cooled), shake it!
Line cookie sheet with parchment paper

Pour bag onto parchment paper and spread chic peas evenly

Bake for 40 minutes
Take out and sprinkle, garlic powder, salt and adobo mix on peas

9.Let cool and eat

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Tags chick peas, easy snack, healthy snack, protein snack, roasted chicpeas, snack

Recipes

Spagehtti Squash Taco Bake ( 3 recipes in one)

Post author By De
Post date October 5, 2015
2 Comments on Spagehtti Squash Taco Bake ( 3 recipes in one)

Adapted from Beyond Fit Mom

Taco Squash Bake

Ingredients:

- 1 spaghetti squash
- 1/4 cup red bell pepper, chopped
- 4 cloves of garlic
- 1/4 cup yellow bell pepper, chopped
- 1/4 cup green bell pepper, chopped
- 1/2 cup chopped onion
- 2-3tbsp of cilantro
- 1/4 cup green unions chopped
- 2 tbsp. Extra Virgin olive oil
- 16 oz. lean ground turkey
- 4 tbsp. taco seasoning mix
- 1 cup shredded reduced-fat Mexican-blend cheese
- 1 cup chunky salsa (see my homemade easy salsa)
- 1/4 cup plain greek yogurt
- salt and pepper to taste

Taco Season Mix (Makes like 12 servings)

4 tbsp paprika
2 tbsp. chili powder
2 tbsp ground cumin
1 tbsp. onion powder
1 tbsp. garlic powder
1/2 tsp garlic salt
1 tbsp. oregano
1 tbsp. pepper
1/2 tsp crushed red pepper flakes (optional)

Mix together place in glass jar

Easy Homemade Salsa

3 tomatoes, diced

1/2 onion

4 garlic cloves

2 tbsp chopped cilantro

2 tbsp. seasoned rice vinegar

1 jalapeno, seeded (or not) and chopped for mild salsa seed, and for spicy add seeds and ribs to taste

Directions:

Pulse all ingredients except tomatoes in food processor once minced add tomatoes and stir

Directions:

Preheat your oven to 400 degrees. Cut spaghetti squash in half lengthwise and scoop out seeds. Place squash face down in a baking dish and poke holes in them with a fork. Bake for about 40 minutes or until tender. (For more specific cooking instructions check out my spaghetti squash recipe).
Meanwhile chop up the bell pepper,garlic and onion and cook in a skillet for 3-4 minutes. Add in the lean ground turkey and 1 ½ tsp of seasoning. Cook until turkey is browned. Drain the grease and transfer to a large bowl, mix in cilantro.

Add in ½ cup of the
In a medium bowl mix together the salsa, yogurt, and ½ tsp of seasoning. Set aside.
Once your squash is finished cooking use a fork to shred the squash into noodle looking strands. You will want to drain as much of the liquid from the squash as possible. (turn oven down to 350 degrees at this point.)
Mix the squash into the large bowl with the turkey and add in 2 ½ tsp of seasoning. Thoroughly stir together.
Combine the salsa mixture to the large bowl.
Transfer mixture to a greased 9×13 baking dish and Sprinkle 1/4 cup of green onions then, sprinkle with remaining ½ cup of cheese.
Bake at 350 degrees until nice and bubbly. About 20 minutes.

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Tags healthy dinner, spaghetti squash, tacos

Recipes

I love the show “Junk Food Flip” for so many reasons. To name a few I love food. like junk food alot (just now how I feel afterwards) and some of the highlights I never could have imagined something so yummy existed. What I like the most is that it takes those things and makes two healthy options. Well inspired one day I decided to flip one of my favorite easy recipes that my family loves, Apple Crisp. Made both versions and had my family blind taste.

A. Was the healthier version and B was my oh so yummy original super easy version.
Both recipes are probably the easiest recipe you’ll ever have and you can do with any fruit.
A. Healthy Option
1/2 c. Quinoa Flakes
1/2c. Graham flour
1/2 c. & 2tbsp. Wild honey
1/2c or 8 tbsp. Coconut Oil
2 tsp. of Korinjte Cinnamon (or any Cinnamon we just use Korinjte because I am IN LOVE WITH IT)
2c. Of fruit in this case Apples

Preheat oven to 350 °.
Mix Quinoa flakes, Graham Flour, 1/2 c. Wild Honey, Coconut Oil and 1 tsp of Cinnamon.
3.Mix Apples, Cinnamon 2 tbsp. of honey
Place Apples in dish place topping on top
Bake at 350° for 1 hour till topping is Golden Brown

B. Original Recipe
1/2 c. Old Fashioned Oatmeal
1/2c. White whole wheat flour
1/2 c. & 2tbsp. Brown Sugar
1/2c or 8 tbsp. Butter
2 tsp. of Korinjte Cinnamon (or any Cinnamon we just use Korinjte because I am IN LOVE WITH IT)
2c. of fruit (in this case Apples)

Preheat oven to 350 °.
Mix Old fashioned Oats, White Whole Wheat Flour, 1/2 c. Sugar, Butter and 1 tsp of Cinnamon.
3.Mix Apples, Cinnamon 2 tbsp. of sugar
Place Apples in dish place topping on top
Bake at 350° for 1 hour till topping is Golden Brown

Did you guess which one won? Well half of my family liked A and the other half B. My husband said if I would have had regular oats instead of Quinoa he would have chosen A. Now, I make Option A with old fashioned oats and they gobble it up. Hope your family enjoys too!

Option B Nutrition Facts

Nutrition Facts User Entered Recipe
12 Servings

Amount Per Serving

Calories		180.9

Total Fat		9.6 g

	Saturated Fat	7.9 g

	Polyunsaturated Fat	0.2 g

	Monounsaturated Fat	0.5 g

Cholesterol		0.0 mg

Sodium		0.9 mg

Potassium		27.0 mg

Total Carbohydrate		24.8 g

	Dietary Fiber	1.7 g

	Sugars	3.4 g

Protein		1.5 g


Vitamin A	0.3 %

Vitamin B-12	0.0 %

Vitamin B-6	0.7 %

Vitamin C	0.3 %

Vitamin D	0.0 %

Vitamin E	0.1 %

Calcium	0.6 %

Copper	0.6 %

Folate	0.1 %

Iron	2.1 %

Magnesium	0.3 %

Manganese	4.9 %

Niacin	0.2 %

Pantothenic Acid	0.1 %

Phosphorus	2.5 %

Riboflavin	6.5 %

Selenium	0.1 %

Thiamin	0.3 %

Zinc	0.1 %

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Option B Nutrition Facts

Nutrition Facts User Entered Recipe
12 Servings

Amount Per Serving

Calories		204.1

Total Fat		8.1 g

	Saturated Fat	4.9 g

	Polyunsaturated Fat	0.4 g

	Monounsaturated Fat	2.1 g

Cholesterol		20.7 mg

Sodium		55.0 mg

Potassium		29.3 mg

Total Carbohydrate		20.4 g

	Dietary Fiber	1.9 g

	Sugars	13.2 g

Protein		1.2 g


Vitamin A	5.0 %

Vitamin B-12	0.3 %

Vitamin B-6	0.7 %

Vitamin C	0.3 %

Vitamin D	1.3 %

Vitamin E	0.7 %

Calcium	0.8 %

Copper	0.6 %

Folate	0.2 %

Iron	2.9 %

Magnesium	0.3 %

Manganese	4.9 %

Niacin	0.2 %

Pantothenic Acid	0.3 %

Phosphorus	0.5 %

Riboflavin	0.6 %

Selenium	0.3 %

Thiamin	1.2 %

Zinc	0.2 %

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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Tags apple crisp flip, healthy apple crisp

Recipes

Chocolate Peanut Buttercups

Post author By De
Post date August 10, 2015
No Comments on Chocolate Peanut Buttercups

These are so easy after making them twice I no longer need the recipe.

This recipe was adapted from Beyond Fit Mom

Makes 12

4 tbsp coconut oil

2 tbsp brown rice syrup or honey (I made these the second time with honey and think this was the better sweetener)

2 tbsp unsweetened cocoa powder or carob powder

4 tbsp peanut butter ( homemade or natural)

Directions
1. Melt coconut oil in a double boiler. Whisk in Brown rice syrup or honey then add unsweetened cocoa powder or carob powder.

Mix until thick (VERY IMPORTANT) if it is very thin it is probably unsweetened chocolate which makes for a very nasty peanut butter cup (trust me!!!)

Line mini cupcake pan with cupcake liners. Pour into liners till 1/3 full. Then freeze for 15-20 minutes.

Once chocolate is hard add about 1/4 tsp of peanut butter in each cup and smoosh it a little. Then pour chocolate to cover peanut butter.

Freeze for 30 minutes. Once chocolate has harden pull out and eat. I would store them in the refrigerator the coconut oil makes these literally melt in your hand.

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Recipes

Strawberry Lemonade Cake

1 cup Palm Sugar
1/2 cup Coconut Oil
2 eggs
2 tsp. Vanilla Extract
1/2 cup White Whole Wheat (Unbleached) Flour
1 3/4 tsp. Baking Powder
1/2 c. Lemon Juice
2 tsp. Lemon Zest
3/4 cup Strawberry Preserves

Icing
1/4 cup unrefined (virgin) coconut oil
2 cups powdered sugar
2 tbsp almond milk (vanilla unsweetened)
2 tbsp of lemon juice
1 teaspoon vanilla extract

Cake Directions
1. Preheat oven to 350 degrees
2. Grease and flour a two 9 inch round pan or line with paper liners.
3. Juice 3 lemons and zest lemon peels.
4. In a medium bowl, cream together the sugar and butter. Beat in the eggs, one at a time, then stir in the vanilla.
5. Combine flour and baking powder, add to the creamed mixture and mix well.
6.Finally stir in the lemon juice and add lemon zest until batter is smooth. Pour batter into the two greased pan.
7.Bake for 30 to 40 minutes in the preheated oven. For cupcakes, bake 20 to 25 minutes. Cake is done when it springs back.
8. When cool frost one cake with strawberry preserves and the entire cake with Vanilla Lemon Icing
9. Refrigerate for 20 mins and serve

Icing Directions

Directions:
1. “Cream” the coconut oil until it breaks up and gets nice and smooth with hand blender
2.Add in 1/4 of the powdered sugar, the vanilla and 2 tablespoons of almond milk
3.Mix together until nice and smooth keep adding powdered sugar along with tablespoons of lemon juice (alternate almond milk &lemon juice until everything is combined – you don’t want any clumps of powdered sugar or coconut oil.)
4.Frost everything in the vicinityThis frosting melts pretty easily, so make sure whatever you put it on is nice and cool. It should be enough to cover
two layer round cake.

Cake

Nutrition Facts
16 Servings

Amount Per Serving

Calories		212.3

Total Fat		14.7 g

	Saturated Fat	12.2 g

	Polyunsaturated Fat	0.1 g

	Monounsaturated Fat	1.2 g

Cholesterol		23.3 mg

Sodium		66.1 mg

Potassium		19.2 mg

Total Carbohydrate		20.2 g

	Dietary Fiber	0.4 g

	Sugars	16.5 g

Protein		1.3 g

Icing

Nutrition Facts User Entered Recipe
16 Servings

Amount Per Serving

Calories		89.8

Total Fat		3.5 g

	Saturated Fat	3.0 g

	Polyunsaturated Fat	0.0 g

	Monounsaturated Fat	0.3 g

Cholesterol		0.0 mg

Sodium		1.6 mg

Potassium		4.4 mg

Total Carbohydrate		15.2 g

	Dietary Fiber	0.0 g

	Sugars	14.8 g

Protein		0.0 g


Vitamin A	0.1 %

Vitamin B-12	0.0 %

Vitamin B-6	0.1 %

Vitamin C	1.5 %

Vitamin D	0.2 %

Vitamin E	0.4 %

Calcium	0.4 %

Copper	0.1 %

Folate	0.1 %

Iron	0.1 %

Magnesium	0.1 %

Manganese	0.1 %

Niacin	0.0 %

Pantothenic Acid	0.0 %

Phosphorus	0.0 %

Riboflavin	0.2 %

Selenium	0.1 %

Thiamin	0.0 %

Zinc	0.0 %

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.


Vitamin A	0.8 %

Vitamin B-12	1.0 %

Vitamin B-6	0.7 %

Vitamin C	5.8 %

Vitamin D	1.3 %

Vitamin E	0.0 %

Calcium	3.5 %

Copper	0.1 %

Folate	1.0 %

Iron	1.8 %

Magnesium	0.2 %

Manganese	0.1 %

Niacin	0.0 %

Pantothenic Acid	0.1 %

Phosphorus	2.4 %

Riboflavin	1.3 %

Selenium	0.0 %

Thiamin	0.2 %

Zinc	0.5 %