Strawberry Coconut Smoothie

Before college (and even in our early college years),

we thought protein powder was mainly for boys 

who live in the weight room.

We also thought protein powder can't really be good for a person.

After all, all those "weight loss" pills and bottles claiming to have some sort

of nutrient your body needs aren't the real deal.

But then we found out the truth:

Truth: protein powder is actually good for you (more so if you work out)

and the best protein powder (after trying a few, doing research, and consulting with doctors)

is actually hemp protein powder, not the traditionally believed whey protein powder.

We both have grown up on smoothies. In fact, K makes

everything smoothies -smoothie ice cream, smoothie italian ice, smoothie popsicles etc.

so it seemed reasonable to add the protein powder to our most favored treat.

For those of you who like to work out,

whether it be running, lifting, playing field hockey, or walking a few extra flights of stairs in your apartment building,

Strawberry Coconut Smoothies
are for you.

Don't like coconut? Swap the coconut milk with orange juice. 
Don't have bananas? Use yogurt instead.
Don't protein powder? Use spinach leaves (which are great sources protein as well as other minerals)


Note: this is a great recipe to drink after working out. You're body needs to replace proteins and carbs -which come from the fruit and protein powder. Also, because it's a liquid, it's easily digestible getting the nutrients to the need places faster. Try to consume within 30 minutes after working out.

Ingredients:
1 banana
6-8 strawberries (frozen or fresh are both fine)
Coconut milk
2 tsp. protein powder (or spinach)


Put all solid ingredients into a blender. Add the coconut milk until about 2/3-3/4 of the solids are covered. Blend until smooth. Pour into a jar (we rimmed ours with shredded coconut) and drink!

Happy Eating Drinking!

Photo creds: first photo courtesy of mynutritionworld.

Summer Baked & Breaded Cod

Seafood does not appear often on our menus. 

The fishy taste can be over powering, and surprisingly,

cooking fish is a step up from the average chicken or beef.

However, tonight we decided to make

Summer Baked & Breaded Cod.

This meal seemed perfect for the summer (hence "summer" in the title). 

Full of lemon-y flavors, a flakey interior, and a light feel,

this recipe is an edible summer night. 

Ingredients:
1 lbs. of cod (salmon can also be used)
3 tbs. olive oil
1 1/4 cup panko breading
2 tbs. minced fresh parsley
1 tbs. lemon zest
Dijon mustard
Salt & Pepper


Preheat the oven to 400 degrees.

In a bowl, mix the parsley, panko breading, lemon zest, and salt & pepper. Add 3 tbsp. olive oil and, using a fork, make sure all the panko breading is covered with olive oil (breading will turn a little darker).

Take the pieces of cod and spread mustard (not too generously, but not too lightly) on the cod. Cover the cod with the breading mixture and place on a baking sheet.

Once all the pieces of cod are breaded, place the fish in the oven for 20-30 minutes depending on how thick the slices of fish are (we placed ours in the oven for approximately 20 minutes). The fish will be done once they are flakey and seem fall apart easily. The breading will also turn to a darker brown. Be careful not to over cook fish!

Remove from the oven and garnish with a lemon wedge. As a side, we had green beans.

Happy Eating!

Baked Sweet Potato Fries

This past week,

we wanted a food that felt like a "snack-ing" food

and came up with this delicious (and healthy)

Baked Sweet Potato Fries 

recipe.

Most people can't imagine eating sweet potatoes without a lot of butter and sugar

while others can't even imagine eating sweet potatoes at all.

We were part of the latter group, but after eating this recipe,

we have stocked up on sweet potatoes.

This recipe is easy (although it does take some patience) and can easily be eaten

as a meal or be made for a cook out (hopeful summer thoughts).

Ever wonder what the nutritional stats are for the normal white potato vs. sweet potato? 

Here they are, along with what the nutrients are actually doing for your body. 

Although the sweet potato is a better option than the white potato,

 the nutritional stats aren't much different between the two.

Ingredients:

1 sweet potato sliced

Olive Oil

Salt & Pepper

Garlic Powder

Preheat the oven to 400 degrees. Next, take the sliced sweet potatoes (you can keep the skin on or off) and pour about 2 tsp. of olive oil on them. With hands, rub the olive oil on both sides of the sweet potato slices - making sure that they are completely covered.

Lay the sliced potatoes on a baking sheet NOT covering each other (if they are covering each other, they tend to get more mushy). Sprinkle the side up with garlic power and salt & pepper. 

Cook in the oven for 12 minutes, flipping the sweet potatoes over at the half way point (6 minutes) and sprinkling the other side with seasonings. 

After 12 minutes, turn the broiler on and broil each side of the sweet potato (depending on how dark you want - we did 2 minutes) for 1 minute each side. Because sweet potatoes are mushier than white potatoes, the broil gives the sweet potatoes a more french fry feel.

Remove from the oven and enjoy!

Happy Eating!

Overnight Apple Cinnamon Oats

This week at the grocery store we made a big decision:

instead of buying organic low fat milk, we bought coconut milk.

No, we aren't going vegan, dairy-free, but reading these facts (and current research) may make you re-consider how much cow dairy products you are actually consuming. (Yes, it is from "Not Milk" making you think the info is biased, but the doctor who wrote the article has his MD from UCSF and teaches at John Hopkins School of Medicine and he is credible).

Back to coconut milk. So we bought coconut milk and found this delicious, yummy

Overnight Apple Cinnamon Oats

breakfast.

Nutritional benefits

oats = help reduce cholestrol

cinnamon = helps with diabetes, arthritis, decreasing LDL (bad cholestrol) levels, and has an anti-clotting affect on blood

apples = help prevent osteoporosis, protects brain cells from free radicals that could lead to Alzheimer's, lowers LDL levels, and helps prevent certain cancers

coconut milk = good source of vitamins, minerals, and electrolytes, and it also has lauric acid, which boosts the immune system. coconut milk is also good for your skin.

With all these health benefits being said, this recipe is obviously healthy and yummy.

Ingredients:
1 diced apple of choice (K use green apples and A used red apples - both were good)
3/4 cup uncontaminated oats
1 cup coconut milk (or regular milk)
1/2 tsp. cinnamon


Mix all ingredients together in a jar, cover, and place in the refrigerator at least four hours before eating.

Happy Eating!

Food creds: adapted from healthful pursuit.

Best Yellow Cupcakes with Chocolate Frosting

While eating healthy has been making us feel great,

there has been a little voice in our stomach

crying for something sweet.

And today we decided to give into that little voice and make the

Best Yellow Cupcakes with Chocolate Frosting.

Saturday afternoons should be measured in cupcakes.

Next time recipe suggestions: In this batch, the cupcakes stuck to the wrapper after they cooled (this didn't happen so much when they were still warm). Try using aluminum wrappers instead of paper ones and spray the wrapper with a non-stick cooking spray or try dusting the wrappers with flour to make sure the cupcakes don't stick.

For secrets to sweet, savory cupcakes, go here

Ingredients (makes 16 cupcakes):
2 eggs
1 cup and 1 tbsp. cake flour
1 tsp. baking powder
3/4 tsp. baking soda
1/2 tsp. salt
1 stick unsalted butter
1 cup sugar
1 tsp. vanilla extract
1 cup buttermilk


For chocolate frosting recipe, please see post "Best Chocolate Sheet Cake" and look at comment


Preheat oven to 350.  In a large bowl with an electric mixer, mix butter and sugar on high speed. Once light and fluffy, add vanilla extract and mix again. Once vanilla is mixed into mixture, add 1 egg at a time, making sure to mix thoroughly between each egg addition.

Next, add butter milk slowly, mixing at a low speed. Mixture will look curdled with done mixing. Next add dry ingredients separately to the buttermilk mixture, making sure to stir between each addition.

Before pouring into cupcake tins, drop the batter bowl about 2 inches from counter or tap the bowl a few times on the counter. This will get rid of most of the air bubbles. Pour batter into cupcake tins and cook for approximately 20 minutes.

Happy Eating!

Food Creds: cake recipe adapted from smitten kitchen and frosting recipe from Mary Bosworth.

Healthy Homemade Pizza

This recipe is one of our new favorites.

With homemade pizza dough (without having to wait for it to rise!) and easy, delicious sauce,

Healthy Homemade Pizza

beats any fast food college pizza place.

Oh, and pizza that is healthy and delicious?

We bet you never thought there was such a thing.

Preheat oven to 425 degrees.

Ingredients for pizza sauce:
28 oz. can diced tomatoes (do not fully drain)
3 tbsp. olive oil
1 tbsp. dried basil
1 tsp. dried oregano
1/2 tsp. dried marjoram
2 tsp. crushed red pepper flakes
1/2 tsp. salt
1/4 tsp. garlic powder


Combine all ingredients into sauce pan on medium heat. Bring ingredients to boil, then lower to a simmer for approximately 10 minutes (or as long as it takes to make the dough).

For a smoother sauce, mash tomatoes.

Add sauce to pizza dough. Place mozzarella cheese and toppings on top.


Ingredients for no rise pizza dough:
1 tbsp. yeast
2 1/2 cups flour
1 cup hot water
1 tsp. sugar
2 tbsp. olive oil
1 tsp. salt


In a bowl, mix water, yeast, and sugar. Allow to sit for two minutes so the yeast  can begin to activate.

Next, add salt, oil, and flour. Mix well.

On a floured surface, kneed dough for approximately two minutes and then allow the dough to sit for 8 minutes.

In a greased pan, mold the shape of the pizza dough into your desired shape. Add sauce, cheese, and toppings.

Bake pizza for 25 minutes (depending on how thick the dough is).

Happy Eating!

Food Creds: adapted from Annie's Eats (sauce) and The Finer Things in Life (no rise pizza crust)

Thai Lettuce Wraps

Trying to eat healthy and organic is not the easiest thing...

especially when we crave P.F. Changs or Chins or any other asian restaurant.

Fortunately, we found this delicious restaurant redo from The Joy of Clean Eating.

Thai Lettuce Wraps

definitely satisfy any craving for asian food and are perfect for storing and eating later.

Easy, yummy, and healthy? Can't get any better than that!

Happy friday everyone!

Ingredients:
Butter lettuce leaves (aka Boston Lettuce or Bib Lettuce)
1 chicken breast
1 bag of coleslaw lettuce mix (or from scratch -mix shredded carrots, bean sprouts, diced red onion, and diced cucumber)
1/4 cup rice wine vinegar
1 tsp honey
sea salt
3 tbsp. peanut sauce (mix until smooth - 2 tbsp creamy peanut butter, 2 tbsp. low sodium tamari, 2 tsp. wine vinegar, 1 clove minced garlic, & red pepper flakes)


In a bowl, mix coleslaw lettuce, rice vinegar, honey, and a pinch of sea salt. Place in the refrigerator.

Next, brush the peanut sauce on to the chicken breast. Cook the chicken in a pan on medium-high heat for approximately 12 minutes. After cooking, cut the chicken into bite size pieces.

Remove coleslaw mix from refrigerator. Take 1 butter lettuce leaf and place some coleslaw mix and a few pieces of chicken on the leaf. Eat & enjoy!

Happy Eating!