Tag Archives: gluten-free recipe

Chocolate Cinnamon Date Balls

16 Mar

My mom asked for a healthy dessert for her birthday this year, and being short on time and looking for something she could also take home for snacks, this is what ended up happening. These no-bake cookie balls are delicious and totally customizable to your own taste!

Makes: 12 balls

Ingredients:

  • 1/2 cup raw unsalted almonds
  • 16 dates
  • 1 Tbsp flaxseed meal
  • 1 tsp cinnamon
  • 1/4 cup dark chocolate chips (at least 60% cocoa), chopped

Grind almonds in food processor until it is a coarse flour-like texture, not too fine. Place in a bowl and set aside. Place the dates in the food processor and blend until chopped well. Add cinnamon, flaxseed, cinnamon and ground almonds and blend until well combined. Mix in chopped chocolate chips by hand. Using a tablespoon measuring spoon, scoop the “dough” and form into a firm ball in your hand. Store in the refrigerator.

Nutrition Stats (per ball): 75 calories, 3.5gm fat, 0gm cholesterol, 0mg sodium, 10gm carbs, 2gm fiber, 2gm protein

Nutrition bonus: Almonds contain heart healthy monounsaturated fat and vitamin E, an antioxidant (also look here for more information about how to get more antioxidants in your diet). Dates contain fiber, antioxidants, potassium [helpful for lowering blood pressure] and iron for energy boosting. Dark chocolate and cinnamon also contain antioxidants and cinnamon helps to stablize blood sugars as well [important for everyone, not only diabetics]. Flaxseed is a source of ALA, an omega-3 fatty acid, and also adds fiber to your diet and contains lignans – more antioxidants!

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Meatless Monday:: Polenta Lasagna

28 Feb

In honor of Meatless Monday, I’m sharing a DE-LISH vegetarian recipe I’ve tried from Oxygen magazine – Polenta Lasagna. I love Oxygen! It always has great “clean” recipes, and good workout tips and motivational articles also. Even better, they have registered dietitians on staff!

 This was actually my first time using polenta, which is cornmeal simmered in water. Polenta is a (gluten-free) whole grain and is a good source of  protein and many vitamins and minerals including vitamin A [good for your eyes and cells], potassium [helps to lower blood pressure] and calcium [necessary for bone health and used in muscle contractions]. It was traditionally eaten at breakfast, but is very versatile and often used instead of pasta!

My own photos didn’t turn out too well – we were starving and dug in before it had much time to sit and cool so it pretty much just fell apart on the plate! As messy as it  looked, it tasted wonderful – enjoy.

[Click on to enlarge if you can’t read the directions]

Oats in Pancake Form

22 Feb

Instead of eating my oats from the usual bowl, today I ate my oats in pancake form!

They may look very similar to my oatmeal almond butter pancakes… well they are. 🙂 These were nice though because they were softer, like real pancakes, whereas the oatmeal pancakes are more like a bake.

Yields: two medium sized pancakes
1/3 cup oat bran
1 tsp cinnamon
2 egg whites
1 T unsweetened almond milk
1 scoop Genisoy vanilla soy protein powder
1 T flaxseed meal
1 T chia seeds mixed in a little water first
1/2 banana
1 t honey or agave nectar

Mix the first 7 ingredients together well. Pour into hot skillet sprayed with cooking spray. Flip pancake after it begins to bubble and cook until browned. Top with sliced banana and honey!

These were absolutely delicious, but not quite as filling as I was hoping they would be, but it does take a lot to satiate me.

Nutrition Stats ::  425 calories, 18gm fat, 7gm poly, 6gm mono, 1gm saturated, 0gm trans fat, 587mg potassium, 50gm carbs, 16gm fiber, 27gm protein

What is your go-to breakfast to keep you satisfied?

Tofu Butternut Squash Tomato Sauce Over Spaghetti Squash

16 Feb

This dish was by far my favorite spaghetti squash pasta yet – and couldn’t have been easier!

Serves: 2

Ingredients:

  • 1 medium spaghetti squash
  • 1 cup sliced fresh mushrooms
  • 1 small onion, chopped
  • 2 garlic cloves, minced
  • 1/4-1/2 uncooked butternut squash, cubed
  • 1/8-1/4 block extra firm lite tofu (lite can be found at larger health food stores)
  • 1 jar reduced sodium spaghetti sauce (we like Prego Heart Smart)
  • Onion powder, to taste
  • Italian seasoning, to taste
  • Red pepper flakes, to taste

One. Cut squash in half lengthwise; remove seeds. Place cut side down in a 13 x 9 microwave safe dish. Add 1/4 cup water to dish. Microwave on high for 10-13 minutes or until tender. Can also bake in the oven.

 Two. While the squash is cooking, heat up a large nonstick skillet and spray with olive oil or canola oil cooking spray. Add mushrooms, onion, butternut squash and garlic; cook over medium heat until tender. Add sauce and seasonings; bring to a boil and simmer for 2-3 minutes. 

 

Three. Use a fork and run it across the spaghetti squash to remove the strands. Serve sauce over squash. (Mine is also topped with pine nuts, which I didn’t particularly like – but I think my nuts may have been rancid).

Nutrition Notes :: Spaghetti squash is a great way to make a low calorie pasta dish that tastes delicious and provides additional vitamins (good source of B vitamins, vitamin C, potassium, manganese) that pasta does not. Onions contain quercetin, an antioxidant and tomatoes (in the sauce) are also contain antioxidants. Soy (tofu) helps to lower cholesterol. Garlic is wonderful for the heart: it has been shown to lower LDL (bad) cholesterol and triglycerides, decreases plaque build up in arteries and may even lower blood pressure. And yes, jarred pasta sauce can be okay – I just make sure to choose a low sodium version (and if I have the time, puree extra peppers, tomatoes and onion in the sauce for my picky eater fiance). Also, my version is gluten-free – just make sure to check your sauce.

Last, but not least, this dish was great when paired with one of my favorite drinkable treats.

Carrot Cake Bars & Miss America

16 Jan

Today was pretty productive, even with having to go into work . I worked, caught up on some of my blog reading, got in a good lower body workout (below), made quinoa pasta and turkey meatballs for dinner and made homemade protein bars for the week.  I must say though, my biggest accomplishment for today was sneaking in pureed tomatoes, peppers and onions into the spaghetti sauce – my fiance is the world’s pickiest eater and for once, he didn’t even notice! The last time I made turkey meatballs I minced onion in them (aka almost impossible to see in meatballs), he realized halfway through and stopped eating them! Sounds like I’ll be able to get him to eat some veggies at least once a week (he’s Italian, we eat A LOT of pasta).  Woo!

As I’m getting ready to watch one of my very best friends, Miss Colorado, compete in the Miss America pageant, I’m also finishing up making some of my favorite homemade protein bars! Jamie Eason is a well-known fitness model and writer, and happens to have some great recipes, including these Carrot Cake Protein Bars – delish! Also gluten-free!

 

 

 

 

 

 

Time to watch the incredible Miss Colorado compete in Miss America! She is a gorgeous girl, has her degree in Nutrition as well and is an amazing friend – she truly deserves this!!!

Today’s workout: supersets

1. Curtsey squats – Great video 😉 But I do the curtsey squat on one side, regular squat and then alternate sides (really gets the heart rate up!)

2. Plie squats

1. Hamstring ball curl – Lay down on the ground on your back with your heels on a medium-large stability ball (smaller the ball, harder the exercise). Using your arms on the floor to stabilize you (and your core), lift your hips up off the ground and hold at the top, the curl the ball in towards your rear. Slowly extend your legs back out and repeat!

2. 3-way calf raises – Straight feet, feet turned in and feet turned out. Works all portions of the gastrocnemius (calf muscle)

1. Reverse squats with back lift – Step back into a lunge, power back forward and before putting your foot back on the ground perform a straight leg lift to work the glutes.

2. Jump squats – ‘Nuff said. Great way to end a workout is to work your muscles to failure… this one does a great job of that!

 

Question :: How do you sneak healthy foods in for your significant others (or more likely, children)?? 🙂

 

Thought for today :://:: “Always remember that the future comes one day at a time” — Dean Acheson