Tag Archives: Avocado

New School Routine… and Vegan Tacos :)

Hello! As you may have noticed, my blog posts have become a little sparse lately. That is because Fall is here and I am back in class and at cross country practice. I will still be blogging, just not as often and mostly pictures of the food I’m making with a short description. Please bear with me and I will deliver more detailed posts when time permits:) I also may share some of the fun things I am learning and experiencing in some of my nutrition classes. Classes related to my major that I am taking this semester include Food Systems Management, Advanced Food Science, and Medical Nutrition Therapy.

Today for lunch I made vegan tacos!

IMG_1089

 

Fill two taco shells with spinach, black beans, avocado, corn, fresh cilantro, and the salsa of your choice. Nixing the meat and cheese greatly decreases calories and saturated fat, plus leaves more room for veggies! This simple swap makes this favorite meal a healthy one, while providing fiber, vitamins, and minerals.

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Lunch Inspiration

IMG_1020Diced mushrooms, lentils, avocado, and mixed greens with a squeeze of fresh lemon juice. Get creative with your meals. Adding a variety of fruits and vegetables to your diet, finding flavor combinations you like, and even making your food look pretty will making eating healthy more enjoyable and easier to sustain over the long term.

 

Ideas for every meal today!

ImageI’ve mentioned it before, one of the top excuses for eating crappy food is a lack of time (aka poor planning). But did you realize that just like you can pick out your outfit for the upcoming day, you can also prepare your breakfast so that something healthy is waiting for you as you head out the door in the morning? You can… and you should! Here is a healthy idea for every meal of the day!

Breakfast: OVERNIGHT OATS

To make basic overnight oats mix 1/2 C oats with 1/2 C milk or yogurt. Then choose whatever add-ins you’d like. Try any kind of fruit (fresh or dried), cinnamon, vanilla, flax/ chia seeds, or nuts. I sprinkled goji berries on mine! Refrigerate overnight, and in the morning you can grab your healthy breakfast in a hurry.

IMG_0704Lunch: TURKEY-AVO SANDWICH/WRAP w/GREEK YOGURT SPREAD

I used my favorite Ezekiel bread, piled with spinach, turkey, & sliced avocado. I used a thin layer of plain nonfat greek yogurt on each slice of bread as a healthy spread.

Image (1)Dinner: QUINOA, KALE, CORN & BEET SALAD

Begin by rinsing quinoa in a fine strainer under cold water. In a saucepan, cook 1/2 C of quinoa with 1 C water. Bring to a boil then simmer until seeds become translucent and begin to spiral. 1/2 C dry will make about 2 C cooked. For this recipe I used Simple Truth Organic Quinoa, which can be found in the health food aisle of Kroger. Combine 1.5 C chopped kale, 1/2 C corn, 3/4 C peeled and sliced beets, and 1 C quinoa in a medium bowl.

Energizing Southwestern Breakfast Omelet

I love weekends because they involve sleeping in, slowing down, and more time to make yummy breakfasts like this one 🙂 After rolling out of bed this morning I whipped up this Mexican-cuisine inspired omelet.

IMG_0762Ingredients you’ll need:

  • 2 eggs
  • A dash of hot sauce
  • A dash of salt & pepper
  • 1/4 C corn
  • 1/4 C black beans
  • 1 tbsp cheese of choice
  • 1/2 avocado sliced
  • 1 tbsp plain non-fat greek yogurt

Whisk eggs with hot sauce, salt, and pepper, pour into heated skillet. Cook on medium heat for about 5 minutes. Sprinkle cheese over eggs, then add corn and beans to one half of omelet. Fold omelet in half over itself and press gently with a spatula. Remove from heat after 3-5 more minutes. Garnish with sliced avocado and dollop of plain nonfat greek yogurt instead of sour cream. Healthy and delish! Now go power through your Saturday!

Nothing like a good BURGER!

Anyone who knows me well will tell you there are a few foods that I have an absolute weakness for, particularly peanut butter… and BURGERS:) Unfortunately, depending on the burger, it can be a pretty saturated fat laden and calorific indulgence. The good news? It doesn’t have to be!

After taking some time off post track season, I am beginning to slowly work back up to running a moderate amount of mileage, and with that comes the kind of hunger only an athlete can identify with. One of my favorite things about summer is spending time outdoors on warm summer nights. Cooking a delicious and healthy meal then dining in the fresh air post run= a wonderfully simple pleasure in life.

This week after a particularly satisfying trail run over hills, I made fruit salad, oven baked asparagus spears, and turkey burgers.

Turkey Burgers (makes 4 burgers)  photo (3)

  •  1 lb 93% lean ground turkey
  • 1 tsp salt
  • 1 tbsp spicy brown mustard

Combine turkey, salt, and mustard in a bowl, form into patties, and let sit in the refrigerator for at least 30 minutes. Cook patties 8-10 minutes on each side at 375 degrees. Careful not to overcook because turkey burgers will be lighter in color than beef and can dry out quickly. I used whole wheat sandwich thins as a lighter bun option. I combined 1 mashed avocado, a dash of hot sauce, and fresh cilantro from the garden for a fresh and flavorful spread. Arugula’s peppery flavor complemented the mustard in the burgers and added texture.

Fruit Salad

  • 2 peachesphoto (2)
  • ¾ C blueberries
  • ½ C dried cranberries
  • ½ C pecans
  • juice from ½ a lime

It can be hard for athletes who are trying to eat healthy, but also run high mileage, to get enough calories. Adding calorie dense dried fruit and nuts to a fruit salad like this one, can help ensure that both nutrient and energy needs are met, leading to better recovery and performance.

Asparagus

Squeeze juice from ½ a lime, lightly salt, and pepper. Bake 15 min

Memorial Day Brunch

Happy Memorial Day! photo (22)

After a rainy morning at the parade we had family over for brunch. I wanted to make a few light and healthy recipes for everyone to enjoy. I tossed some raspberries, blackberries, and strawberries in bowl for a festive red, white, and blue (well kind of, ha!) fruit salad. Muffins are absolutely my weakness, so I made chocolate chia oatmeal muffins from a recipe I found on the Gluten-photo (21)free Gidget blog. You can find the recipe under the recipe tab of my blog or follow the link to Gluten-free Gidget above. For a healthy take on the classic deviled egg, I hardboiled eggs then filled them with mashed avocado, cilantro, a little bit of hot sauce, and fresh-squeezed lime juice. That recipe was inspired by Hostess with the Mostess. Did you make something healthy and delicious for your Memorial Day celebrations? Shoot me an E-mail, I would love to hear about it! happygreenrunner@aol.com

Becoming Kroger’s #1 Customer

photo (7)

I have been home for four days… and I’ve made four trips to Kroger. I can’t help it- I seem to feel a magnetic pull towards grocery stores! I’ve been picking up ingredients for all the new recipes I want to try. Since my last post I have tried out three new ones: a summery watermelon salad, some IRRESISTIBLE dark chocolate peanut butter cookies, and strawberry chia jam.

The watermelon salad was super easy, only containing four ingredients. I bought some cubed photo (4) watermelon, added the arils from one pomegranate, some chopped mint leaves, and juice from one small lime.

Next I set about making the cookies! Every now and then I get a sweet craving, but I am always looking for a healthy way to satisfy my sweet tooth without feeling crappy and sugared-out afterwards. Lindsay, a registered dietitian writing for The Lean Green Bean blog provided the perfect recipe- and I plan to make it again! I followed her recipe exactly as follows:

1/3 C mashed avocado (mash very well or cookies may have green lumps!)

2/3 C peanut butter (I used creamy Smuckers all-natural)

1 egg                                        photo (6)

3 Tbsp honey

3/4 C oats

1/2 tsp baking powder

1/2 C dark chocolate chips (I used the darkest to reap the most health benefits, 88% cacao)

Combine all of the wet ingredients first, then stir in the dry ingredients, add chocolate chips, and bake @350 degrees for 12-14 minutes. Makes about 12 cookies.

What I love about this recipe is that it is made up of foods that I usually eat so I don’t feel like I am adding a lot more sugar or saturated fat to my diet than usual. The cookies do have a good amount of fat in them from the peanut butter, avocado, and dark chocolate, but it is the healthy kind, unlike most recipes that use butter. As a treat, this recipe will satisfy your sweet tooth, without compromising your nutrition goals!

The strawberry chia jam was a very simple recipe that I borrowed from instructables.com. Their recipe used blackberries, but you could substitute blueberries or raspberries too. Here is the recipe:

1 C of fruit     photo (5)

1/2 C chia seeds

1/2 C water

1/3 C honey

3 Tbsp lemon juice

Just mash the fruit, stir in the remaining ingredients, and store in the refrigerator for at least 30 minutes!

Next up…  Jicama Fries : )