Recipe, coming soon!
BlogLovin'
Friday, February 13, 2015
Strawberry Basil Breakfast Shake - Healthy: YUM-E!
This is such a great twist on an average strawberry shake! The freshness the basil provides is delish!
Recipe, coming soon!
BlogLovin'
Recipe, coming soon!
BlogLovin'
Thursday, February 12, 2015
Date & Nut Superfood Bars - Healthy: YUM-E!
I don't know about you, but when I think comfort food, I think chewy & sweet! I have always had an affinity for chewy protein/energy bars, but some of them really aren't as healthy as you might think. Most have artificial sweeteners, artificial proteins, and serious preservatives.
Lara Bars are one of my faves! n fact, Lara Bars were my inspiration! I love their bars because they are all natural, with only natural sweeteners (usually just good ole dates!).
It's taken a couple trial runs to get these bars chewy and delicious like I want them to be. But gosh darn it, I think I got it! I came up with a pretty delicious recipe if I do say so myself; they remind me of a Lara Bar, but so much more interesting!
These bars have flax and chia seeds; both are known for their healthy fiber and omega-3 fatty acids as well as other nutritional benefits including a cancer fighting quality due to the phytochemical called lignan in the seeds! They are also a great source of nutritional minerals! Cinnamon also has a TON of nutrition benefits. I wouldn't consider them a protein bar, but I WOULD consider them an absolutely YUM-E superfood ENERGY bar!
*If you would like these higher in protein, you might try subbing the oat bran for protein powder
Lara Bars are one of my faves! n fact, Lara Bars were my inspiration! I love their bars because they are all natural, with only natural sweeteners (usually just good ole dates!).
It's taken a couple trial runs to get these bars chewy and delicious like I want them to be. But gosh darn it, I think I got it! I came up with a pretty delicious recipe if I do say so myself; they remind me of a Lara Bar, but so much more interesting!
These bars have flax and chia seeds; both are known for their healthy fiber and omega-3 fatty acids as well as other nutritional benefits including a cancer fighting quality due to the phytochemical called lignan in the seeds! They are also a great source of nutritional minerals! Cinnamon also has a TON of nutrition benefits. I wouldn't consider them a protein bar, but I WOULD consider them an absolutely YUM-E superfood ENERGY bar!
*If you would like these higher in protein, you might try subbing the oat bran for protein powder
Date & Nut Superfood Bars
1/3 cup dates, soaked in 3-4 T. hot water for 15-30 minutes, then drained (reserve the yummy liquid!)
1/4 cup cashews
3 T. almond butter
1/4 cup lower sugar dried cranberries
3 T. ground flax seeds
2 T. chia seeds
1/3 cup oat bran*
1/2 t. cinnamon
1/4 t. ground ginger
dash salt
reserved liquid from soaking dates, as needed
1 T. wheat germ
*you can sub ground oats if you can't find oat bran - oat bran has better nutritional value
Line small square baking dish with parchment paper (I spray the bottom of the pan before laying parchment on top so it sticks to the pan a bit better).
Drain dates, but reserve that yummy liquid! [You can use some of the bars need a little moisture. You can also use the liquid to naturally sweeten tea! YUM-E!]
Put all ingredients in food processor (if you don't have a food processor, a high power blender will work too…although it may be difficult to get the ingredients out after mixed). Blend on low 60-90 seconds. Scrap sides of food processor bowl and blend again for 60-90 seconds on high. Scrap sides of processor bowl again; blend another 60 seconds. At this point, you should see the mixture coming together in a manner that will allow you to form the bars. If it is not coming together, add 1-3 t. of reserved liquid from soaking dates (I used about 2 t.).
Transfer mixture to parchment lined baking dish and spread with fingers until even (a tiny bit of cooking spray or coconut oil on your fingers will help you form the bars without the mixture sticking to your fingers!). Sprinkle top of bars with wheat germ.
Allow bars to set in fridge 3-4 hours. Cut into 6 bars. Store in airtight container, separating each bar with parchment paper so they don't stick together.
Enjoy when you need an energy boost, or just a chewy & sweet sinLESS snack!
Servings: 6
Nutrition Facts per bar:
Calories 168.5
Fat 9g (1g saturated fat)
Carbs 21.5g
Fiber 7g
Sugar 8g
Protein 5g
Sodium 88mg
Potassium 50mg
Iron 10% of daily recommended value
Calcium 6% of daily recommended value
Omega 3 fatty acids about 1,020mg
Omega 6 fatty acids
reserved liquid from soaking dates, as needed
1 T. wheat germ
*you can sub ground oats if you can't find oat bran - oat bran has better nutritional value
Line small square baking dish with parchment paper (I spray the bottom of the pan before laying parchment on top so it sticks to the pan a bit better).
Drain dates, but reserve that yummy liquid! [You can use some of the bars need a little moisture. You can also use the liquid to naturally sweeten tea! YUM-E!]
Put all ingredients in food processor (if you don't have a food processor, a high power blender will work too…although it may be difficult to get the ingredients out after mixed). Blend on low 60-90 seconds. Scrap sides of food processor bowl and blend again for 60-90 seconds on high. Scrap sides of processor bowl again; blend another 60 seconds. At this point, you should see the mixture coming together in a manner that will allow you to form the bars. If it is not coming together, add 1-3 t. of reserved liquid from soaking dates (I used about 2 t.).
Transfer mixture to parchment lined baking dish and spread with fingers until even (a tiny bit of cooking spray or coconut oil on your fingers will help you form the bars without the mixture sticking to your fingers!). Sprinkle top of bars with wheat germ.
Allow bars to set in fridge 3-4 hours. Cut into 6 bars. Store in airtight container, separating each bar with parchment paper so they don't stick together.
Enjoy when you need an energy boost, or just a chewy & sweet sinLESS snack!
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Servings: 6
Nutrition Facts per bar:
Calories 168.5
Fat 9g (1g saturated fat)
Carbs 21.5g
Fiber 7g
Sugar 8g
Protein 5g
Sodium 88mg
Potassium 50mg
Iron 10% of daily recommended value
Calcium 6% of daily recommended value
Omega 3 fatty acids about 1,020mg
Omega 6 fatty acids
Tuesday, February 10, 2015
Tuesday Tips for Healthy: YUM-E! cooking — LEMON!
Welcome to Tuesday Tips!
I started posting tips for Healthy: Yum-E cooking when I initially started this blog. However, I kinda sucked at keeping up with posting them. A new blogging spirit has come upon me, and I am committing to posting tips EVERY Tuesday! There it is... I said it "out loud" therefore I WILL commit :)
Each Tuesday, I will share my own tips, as well as features from other blogs that I really LOVE!
Without further ado...
Tuesday Tip for Healthy: YUM-E! cooking — LEMON!
Lemons are AWESOME. And not JUST for tea and lemon water...
When I think of FRESH food, I think LEMON! A simple squeeze of a lemon over any dish and most drinks gives it that extra kick of fresh goodness.
Giada De Laurentiis from FoodNetwork talks about her love for lemon ALL the time! Lemon juice and zest is often an ingredient in her cooking, whether she's whipping up a recipe for a pasta dish, a dessert or a good ole cocktail! 52 recipes on her personal blog list lemon as a star ingredient along with countless others on www.FoodNetwork.com.
PopSugar says, "saying lemons are a superfood is an understatement" in their article highlighting their top 10 Reasons Lemon Juice is Good for You. The cite that not only do lemons assist with weight loss, but they also aid in digestion and have "anti-cancer properties".
Perhaps my favorite line from the article, "...they add abundant flavor to a variety of dishes...".
YES! Yes, yes, yes lemons DO!
Just today alone, I squeezed lemon into hot tea, added a extra spritz to my Lemon-dill baked chicken (previously prepped meal), and I generously squeezed lemon over my apple-almond butter afternoon snack!
Lemon is great in marinades; the acidity helps breakdown meats which can help in creating a more tender cooked product.
Lemon is AWESOME on fresh fruit, and helps keep some fresher, longer.
Lemon is a natural pair with any fish or seafood - when was the last time you had fish/seafood at a restaurant and didn't get a side lemon?!
Lemon is amazing in chicken or tuna salads (along with fresh dill like in my Lemon Dill Tuna Salad).
Lemon is great when cooking veggies for added brightness, especially greens! I almost ALWAYS squeeze fresh lemon over roasted veggies (Roasting veggies has been featured as a Tuesday Tips before!).
I dare you to give lemon a serious try, on a lot of things! I believe you will find the brightness of flavor it adds to most any dish is just delightful (and light, practically calorie free! and full of vitamins).
I started posting tips for Healthy: Yum-E cooking when I initially started this blog. However, I kinda sucked at keeping up with posting them. A new blogging spirit has come upon me, and I am committing to posting tips EVERY Tuesday! There it is... I said it "out loud" therefore I WILL commit :)
Each Tuesday, I will share my own tips, as well as features from other blogs that I really LOVE!
Without further ado...
Tuesday Tip for Healthy: YUM-E! cooking — LEMON!
Lemons are AWESOME. And not JUST for tea and lemon water...
When I think of FRESH food, I think LEMON! A simple squeeze of a lemon over any dish and most drinks gives it that extra kick of fresh goodness.
Giada De Laurentiis from FoodNetwork talks about her love for lemon ALL the time! Lemon juice and zest is often an ingredient in her cooking, whether she's whipping up a recipe for a pasta dish, a dessert or a good ole cocktail! 52 recipes on her personal blog list lemon as a star ingredient along with countless others on www.FoodNetwork.com.
PopSugar says, "saying lemons are a superfood is an understatement" in their article highlighting their top 10 Reasons Lemon Juice is Good for You. The cite that not only do lemons assist with weight loss, but they also aid in digestion and have "anti-cancer properties".
Perhaps my favorite line from the article, "...they add abundant flavor to a variety of dishes...".
YES! Yes, yes, yes lemons DO!
Just today alone, I squeezed lemon into hot tea, added a extra spritz to my Lemon-dill baked chicken (previously prepped meal), and I generously squeezed lemon over my apple-almond butter afternoon snack!
Lemon is great in marinades; the acidity helps breakdown meats which can help in creating a more tender cooked product.
Lemon is AWESOME on fresh fruit, and helps keep some fresher, longer.
Lemon is a natural pair with any fish or seafood - when was the last time you had fish/seafood at a restaurant and didn't get a side lemon?!
Lemon is amazing in chicken or tuna salads (along with fresh dill like in my Lemon Dill Tuna Salad).
Lemon is great when cooking veggies for added brightness, especially greens! I almost ALWAYS squeeze fresh lemon over roasted veggies (Roasting veggies has been featured as a Tuesday Tips before!).
I dare you to give lemon a serious try, on a lot of things! I believe you will find the brightness of flavor it adds to most any dish is just delightful (and light, practically calorie free! and full of vitamins).
Cheers to LEMONS!
Saturday, February 7, 2015
Lemon-Dill Baked Chicken - Healthy: Yum-E!
Ever get tired of chicken? Especially chicken thats made healthy... grilled, baked —> PLAIN.?!
Me, too.
I have a fresh herb garden (for which I am super proud of) and have been trying to find more uses for the herbs in which are flourishing (woohoo!) despite my lack of green thumb. Proud of this use of dill! Yum-E!
Nutrition Facts:
coming soon
Me, too.
I have a fresh herb garden (for which I am super proud of) and have been trying to find more uses for the herbs in which are flourishing (woohoo!) despite my lack of green thumb. Proud of this use of dill! Yum-E!
Lemon-Dill Baked Chicken
3 large chicken breasts, all fat trimmed
1 lemon, cut in 1 half and 2 quarter slices
1/2 − 3/4 t. kosher salt
1/2 t. black pepper
1/2 t. onion powder
1/2 t. garlic powder
1/4 − 1/2 t. crushed red pepper (optional)
2 T plus 1/2 T fresh dill, chopped lightly
cooking spray
Preheat oven to 425 F. Blend salt, pepper, onion powder and garlic powder (and crushed red pepper if you like it spicy like me!) in small bowl. Coat bottom of glass baking dish with cooking spray. Place chicken in dish. Squeeze 1/4 lemon over chicken and season with 1/2 of seasoning blend. Flip chicken, and squeeze half of lemon over; season chicken with remaining seasoning blend. Sprinkle evenly with 2 T. fresh dill. Bake uncovered for 25-28 minutes (depends on size of chicken breast — I used 3 fairly large breasts).
You want a close up? Yeah... me too!
Take chicken out of the oven and squeeze remaining 1/4 lemon on top. Let cool for 2-3 minutes, then garnish with 1/2 T fresh dill before serving with a simple side.
Simple, yet different. Healthy, yet... Yum-E!
Nutrition Facts:
coming soon
Follow us on Instagram: @HealthyYumE
Thursday, February 5, 2015
Eggplant Veggie Bake - Healthy: YUM-E!
Craving something Italian, cheesy, fresh, full of flavor and HEALTHY?
Wait, did I just use cheesy-italian and healthy in the same sentence? Sure did, y'all.
Oh, by the way, it's cheap too...
Wait, did I just use cheesy-italian and healthy in the same sentence? Sure did, y'all.
Oh, by the way, it's cheap too...
Eggplant Veggie Bake
1 large eggplant, sliced about 3/4 inch thick
1 small tomato, sliced thinly
1/2 small tomato, diced
1 small yellow or orange pepper, sliced thinly in half moons
1/4 small red onion, sliced thinly in half moons
3-4 fresh basil leaves, chiffonade (sliced in thin strips)
2 t. fresh oregano, lightly chopped
1/2 t. garlic powder
1/2 t. kosher salt
1/4-1/2 t. black pepper
1/4-1/2 t. crushed red pepper (optional)
1/4 + 1/4 cup reduced fat shredded italian cheeses
2 T. olive oil
1 T. balsamic vinegar
Preheat over to 400 degrees F. Spray baking dish with cooking spray. Place half the eggplant on the bottom of the dish, and layer with sliced tomatoes, followed by half the red onion & half the peppers. Sprinkle half of seasonings, including fresh herbs, then sprinkle 1/4 cup cheese. Drizzle 1 T. olive oil.
Repeat layers, except sub sliced tomatoes with diced and sprinkle remaining seasonings. Drizzle remaining olive oil plus vinegar.
Top with remaining cheese. Cover baking dish with foil. Bake covered for 25 minutes. Uncover and broil for 3-4 minutes until cheese is lightly browned.
Let cool for about 3-5 minutes, and serve.
Eggplant Veggie Bake — Healthy: YUM-E!
Nutrition Facts... coming soon!
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