Browsing Date

August 2015

Breakfast, Dessert

Cardamom Vanilla Chia Pudding

August 31, 2015 • By

Ch-Ch-Ch-Chia! Ch-Ch-Ch-Chia!

We all have been gifted (and possibly re-gifted) a chia pet at one time in our lives or another. In our house it was known as the gift that keeps on giving. And who forget that catchy jingle, Ch-Ch-Ch-Chia!

I don’t know about you but I had no idea those seeds you spread on your terra-cotta animal back in the day weren’t just fun to grow, but also very versatile and packed full of health benefits. Today it seems like everyone is trying to get their hands on there wonder seeds and back then we were using them as home decor. Funny how times change. So here we are today, using chia seeds in everything from salads to smoothies and my personal favorite, pudding. READ MORE

Mains

Chickpea Patties

August 27, 2015 • By

Chickpea PattyBeing a mom and a lover of healthy eats, I pay close attention to what my children are eating.

I sometime struggle to find new, interesting ways to cook healthy food that my kids will actually eat. I’m sure I am not the first person to have this problem and I’m sure I won’t be the last. If you don’t have kids, let me be real with you, when it comes to kids and eating- the struggle is real. It is a constant roller coaster of loving something one minute and refusing to eat it the next. So I am in a constant state of searching for the next best method, recipe or ingredient to keep their ever changing palettes happy and their ever growing bodies healthy.

 

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Sides

Farro with Maple Roasted Carrots

August 27, 2015 • By

Farro with Maple Roasted CarrotsLet’s talk farro. I’m going to go head and assume that many of you don’t know much about this ancient grain so let’s start at the beginning. Farro is one of the oldest cultivated grains in the world and was very popular during biblical times due to it’s ability to be grown in poor soil. Fast forward a ways and wheat (it’s distant cousin) has pushed farro out of the top spot due to its higher yield; it may have been gone but not forgotten. It is still a regularly consumed grain in Italy, Asia and slowly making a name for itself in our beloved North America.

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Breakfast

Crustless Mini Quiche

August 27, 2015 • By

I am excited to be sharing this recipe today. I first made these when I was looking for a quick and easy breakfast that I could grab when either running out the door or having a slow morning at home. I tried them once and we have been hooked ever since. These mini quiche are something that I make every Sunday during food prep and they make breakfast life a lot easier for us. 

These bad boys are great for the busy mornings, the tired mornings, or the I-just-don’t-want-to-cook mornings. They are quick, easy, yummy and healthy and the best part is that the kids love them.

WHY you should give it a try:

Eggs

Nutritional Value

  • Well known for their abundance of protein
  • Also high in selenium, phosphorus, riboflavin and vitamin B12
  • High in good cholesterol

Health Benefits

  • Just two eggs contain 25% of the daily requirements for protein.
  • The high protein makes eggs satisfying and filling which is great for weight loss by keeping excess calorie consumption down.
  • There is also choline for brain function, vitamin A for eye health and antioxidants to rid the body of free radicals. Way to go, eggs!

WHERE to get the goods:

  • Chicken eggs are the most popular form of egg eaten today, making them very accessible for anyone. I recommend trying to find a local farmer who using cage free methods. 
  • Since the veggie mixture used in this recipe is so versatile, visit your local farmers market to find veggies in season which offers a variety of flavors and also helps keep the cost down.

HOW to enjoy it:

  •  They can be eaten like finger food on the go (be sure to grab a napkin!) or on a plate with salsa
  • Also delicious when paired with a piece of avocado toast and glass of O.J.

Give them a try this week for your family and then come back to tell me how they went over. 

Thanks for stopping by!

-Em

Crustless Mini Quiche
Yields 16
A fun breakfast food that is great for on-the-go!
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Prep Time
20 min
Cook Time
25 min
Total Time
45 min
Prep Time
20 min
Cook Time
25 min
Total Time
45 min
Base
  1. 12 large eggs
  2. 1 cup milk
  3. 2 TBSP fresh parsley, chopped
  4. 2 TBSP fresh basil, chopped (or other herb)
  5. 1/4 tsp. salt
  6. 1/4 tsp. pepper
Veggies*
  1. 1 cup mushrooms, cut into small pieces
  2. 1 green bell pepper, chopped small
  3. 1 red bell pepper, chopped small
  4. 1/4-1/2 cup onion, diced fine
Add-ins
  1. 1 1/2 cups cheddar, gruyere, mozzarella, or other cheese, divided
  2. 1 lb. bacon, sausage, or other meat, fully cooked
Instructions
  1. If using meat (bacon, sausage, etc.), cook it fully first. Set it aside to cool, then cut into small pieces.
  2. Preheat oven to 375 degrees F., and thoroughly grease (butter, coconut oil, or non-stick spray) a muffin tin.
  3. In a large bowl, whisk together the eggs, milk, parsley, basil, salt, and pepper. Set aside.
  4. Get all your veggies diced up and ready to go. Optionally, you can saute your onion with a bit of olive oil to soften it up and take away some of its bite. Set aside and allow to cool.
  5. Add all the veggies to the bowl with the egg mixture, and stir to combine. Stir in half of the cheese, and all of the meat, if using.
  6. Using an ice-cream scoop or 1/4 cup measure, scoop the mixture into the prepared muffin pan. Fill to about 1/4 inch from the top, then sprinkle a small amount of reserved cheese over each. Place in the oven, and bake for 20-25 minutes, or until the egg is fully set and the cheese has just started to turn golden on top.
  7. Remove from the oven and let cool for 5-10 minutes before running a butterknife around each muffin, and gently removing from the pan.
Notes
  1. *Feel free to sub in whatever veggies you like, or have on hand. I used about 3-4 cups of chopped veggies in total, and wouldn’t suggest using much more, otherwise you won’t have enough egg mixture to go ’round.
Sustainable Eating & Training https://asetlifestyle.com/
Dips and Spreads

Quick & Easy Garden Salsa

August 27, 2015 • By

 

Quick Easy Salsa

 

I love food. This should come as no surprise since I have a food website, I am a food photographer and I also do nutrition work. It should also not surprise anyone that I love to eat. Ever since I was younger, I have been a grazer. I was never the kid to sit down and clear my plate. Rather I would eat a little while my mother was cooking, eat a little more during the meal and then come back later to finish off whatever I had left; my parents used to call me a “bird”. I wish I could say that I grew out of that habit, but truth is, I haven’t. I still prefer to set out an appetizer while I cook, have a few bites while I enjoy a meal with the family and then come back for a snack after I’ve cleaned up the kitchen. This love of “munching” has driven me to create good snacking options for myself and my family. 

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Mains

Santa Fe Stuffed Peppers

August 26, 2015 • By

Santa Fe Stuffed PeppersSanta Fe Stuffed Peppers.. just the sound of it has my tastebuds jumping! I was inspired to create this recipe after visiting family in the southwestern part of the country a few years ago. If you have never been to the area (New Mexico, specifically) I highly recommend going for a visit sometime. The hispanic food influence is heavy and undeniably tasty. I went there during the annual Chili Festival and immediately knew I had to bring some of the flavors home to make something equally delicious as what I tasted during my visit. This recipe is the result of that inspiration and I hope you get to enjoy it as much as we do!

 

 

WHY you should give it a try:

Bell Peppers

  • The rich supply vitamin E, vitamin C and carotenoids provide this member of the nightshade family with a broad range of antioxidants that provide anti cancer benefits.
  • Though it is part of the pepper family, bell peppers contain minimal amounts of capsaicin which means that are not hot.

Quinoa

  • Quinoa is actually not a grain but rather a pseudocereal that comes in various colors such as white, yellow, pink, orange, red, brown, and black. Nevertheless, 1 cup of cooked quinoa packs 8g of protein and 5g of dietary fiber.
  • The high amount of soluble fiber promotes a healthy digestive system while the calcium assists in the upkeep of healthy bones, brain and nervous system.

Black Beans

  • The black color of the seed coat is produced by 8 kinds of flavonoids that act as antioxidants in the body to fight disease and free radicals which can help reduce your risk of cancer.
  • The high amount of soluble fiber and protein keeps digestion moving at a steady rate which keeps the colon healthy, keeps you fuller for longer and regulates blood sugar to prevent spikes and crashes and has been proven to lower cholesterol.
  • High amounts of folate are great for prenatal health.

Santa Fe Stuffed Peppers

WHERE to get the goods:

  • All of these items can be easily found at any grocery or health food store.
  • Black beans can be purchased from your local grocery store ready-to-cook in the canned isle or dried beans can be found in the bulk section.
  • Quinoa is also a great item to purchase in bulk.
  • Bell peppers are in season at your local farmers market in the late summer and fall.

HOW to enjoy it:

  • This dish is not only great fresh from the oven but I have also found that it lasts a few days to be eaten as yummy leftovers.
  • If you find that have extra “stuffing” or choose to make a double batch, it is great eaten by itself, atop a bed of fresh greens or you can make another fresh batch of peppers a few days into the week.

Santa Fe Stuffed Peppers

Please share a comment and let me know how you’ve enjoyed this taste of the south!

Thanks for stopping by!

Em

Santa Fe Stuffed Peppers
Serves 4
A wonderful hearty and healthy southwestern dish.
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Prep Time
20 min
Cook Time
20 min
Total Time
40 min
Prep Time
20 min
Cook Time
20 min
Total Time
40 min
Ingredients
  1. 6 peppers, your choice of color
  2. 1 (15 oz) can black beans, drained
  3. 1 cup corn (fresh or frozen)
  4. 2 cups cooked quinoa
  5. 1/2 white onion, chopped
  6. 1/2 cup tomato, chopped
  7. 3 cloves garlic, minced or pressed
  8. Small handful fresh cilantro, chopped
  9. 4 tbsp oil, divided
  10. 1 tbsp cumin powder
  11. 2 tbsp chili powder
  12. 1/4 tsp cayenne
  13. Salt and pepper to taste
Instructions
  1. Preheat oven to 425
  2. Remove tops of peppers, place cut side down on a baking sheet and using half of the oil, rub a thin layer on the outside of each pepper. Cook for 10 minutes
  3. While the peppers cook, heat remaining oil in a large skillet over medium heat.
  4. Add garlic and onion and cook for 5 minutes.
  5. Add beans, corn, cumin, cayenne, salt and pepper and cook for 5-7 more minutes.
  6. Add cooked quinoa, tomatoes and cilantro to the pan and mix until incorporated.
  7. Remove peppers from the oven and lower heat to 375.
  8. Using tongs to hold the peppers upright, fill with the quinoa mixture, pressing mixture gently as you go to ensure they are completely full.
  9. Place stuffed peppers back into the oven and cook for 10 minutes or until heated through.
  10. Remove from oven and enjoy!
Notes
  1. You may choose to add cheese to the tops of your peppers. If you do so, remove peppers from oven halfway through cooking and add your topping, then return to the oven and cook until cheese is bubbly.
Sustainable Eating & Training https://asetlifestyle.com/
Snacks

Raw Chocolate Energy Bites

August 24, 2015 • By

Since most of you don’t know me personally, I like to share bits and pieces about myself throughout my blogs. Today’s fun fact that is that I LOVE sweets. If there was a bigger word than love, I would probably use it. I could eat sweets all day long and not get tired of them. In fact, growing up I was jokingly dubbed the nickname EEJ- (“Emily Eats Junk”) by a comically impaired member of my family. Unfortunately it was true, which is why I am sharing this embarrassing fun fact with you now.

Raw Chocolate Peanut Butter Energy Bites

I would love to be able to say that as I’ve grown older and wiser, my knowledge of the harms of sugar outweigh my love of the substance but that it just not true, not completely true anyway. I no long feel compelled to overdo the sweets but I still like to include them as part of my diet. I just happen to do it differently now. Typically I use a natural sugar of some sort whether it be honey, maple syrup, coconut nectar, etc. And I keep my kitchen stocked with treats such as the one I am sharing today.

WHY you should give it a try:

Dates

  • Natural sugars found in dates include glucose, fructose and sucrose which make them a great source of energy.
  • Due to the high amount of vitamins and minerals, the health benefits of dates are impressive. They include relief from constipation, intestinal disorders, heart problems, anemia,  sexual dysfunction, diarrhea, abdominal cancer, and many other conditions.

Peanut Butter

  • Peanuts have only unsaturated fats so they can be consumed regularly. 
  • High protein
  • They are full of vitamins as well. Vitamin A for eyesight, vitamin C for immune function and vitamin E which helps dissolve fat blockages in the arteries. 

Cacao

  • The extensive properties of cacao are impressive. It can help relieve high blood pressure, cholesterol and has antioxidant properties that eliminate free radicals from the body. 
  • Studies have shown that the flavonoids found in cacao help enhance mood, positively affect anxiety and combat depression.
  • The amount of copper found in the cacao has been used to treat copper deficiencies and can have positive effects on preventing disease such as anemia.
  • Great for helping with high blood pressure, cholesterol, obesity, constipation, diabetes, bronchial asthma, cancer, chronic fatigue syndrome and various neurodegenerative diseases.

Raw chocolate peanut butter energy balls

WHERE to get the goods:

  • Dates and Cacao can be found about anywhere but the best pricing usually occurs in the bulk section of your local health food store.
  • Peanut butter is easy to find just about anywhere. I would recommend finding one as close to natural as possible, meaning no added sugars, flavors, etc. Or you can easily make your own!

 HOW to enjoy it:

  • Dates in this recipe provide a great deal of energy so they are great as an on-the-go snack.
  • Sweet enough to satisfy in place of a sugary dessert.
  • Kids love them, making them great for an afternoon snack!
  • Store in the freezer for best results.

Chocolate, peanut butter and dates. Need I say more? Not only are these tasty treats healthy and packed with energy, they are also enough to help anyone’s sweet tooth; even mine.

Raw Chocolate Peanut Butter Energy Bites
Yields 10
Delicious bites of chocolate and peanut butter for a little pick me up to help you power through your day.
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Prep Time
10 min
Cook Time
10 min
Total Time
20 min
Prep Time
10 min
Cook Time
10 min
Total Time
20 min
Ingredients
  1. 20 pitted medjool dates, soaked until soft
  2. 3 tbsp peanut butter
  3. 1 tbsp cocoa powder
  4. 2 tbsp hemp seeds (optional)
  5. 1-2 tbsp water (as needed)
  6. 1/2 tsp vanilla extract
  7. 1/4 tsp cinnamon
  8. pinch of salt
  9. Hemp seeds, walnuts or topping of choice
Instructions
  1. Blend the dates into a paste
  2. Add the cocoa and peanut butter, blend until mixed
  3. Pour mixture into a bowl and add the remaining ingredients.
  4. Mix by hand, prepare to get messy!
  5. Place mixture into the refrigerator until cold.
  6. Once cold, remove mixture and roll into balls about 1.5 inches in diameter
  7. I love to roll these in chopped walnuts or hemp seeds for an extra kick of protein
  8. Enjoy!
Notes
  1. Store in the freezer for best results.
Sustainable Eating & Training https://asetlifestyle.com/
Sides

Simple Cole Slaw

August 19, 2015 • By

Simple Cole SlawWhen I think of grilling, I think warm grilled foods and cold sides. I think, cole slaw. Cole slaw can come in many different variations, thus revealing one of its most desirable qualities. You can add apples or raisins, it can be have a creamy base or a vinegar base; the options are seemingly endless. However, in my opinion, nothing beats just a good ol’ fashioned cole slaw. Little bit of creamy, little bit of vinegar, little bit of sweet, cabbage and carrots. That’s it. At least thats all it takes to keep the mouths in my house happy.

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