Pumpkin Doughnuts

Who’s sick of pumpkin recipes, raise your hand! No, me either. Glad we got that out of the way. Two Doughnuts on a PlateIntroducing the pumpkin doughnut. No, you wouldn’t normally find doughnuts on OHH, but today is different and these pumpkin doughnuts are actually healthy! Doughnuts or donuts – which is it? They both look good to me and we all know they taste good however you spell it, so let’s get baking…and eating!

Ingredients:

  • 1 cup pumpkin puree (Farmer’s Markets’ canned organic pumpkin is my go-to)
  • 1/2 cup of high quality vanilla protein powder
  • 1/2 cup of almond flour (or flour of choice)
  • 2 eggs
  • 1 cup unsweetened almond milk (or milk of choice)
  • 2 teaspoons maple syrup (separated)
  • 1/4 teaspoon baking powder
  • 2 teaspoons cinnamon
  • 1 teaspoon pumpkin pie spice
  • 2 teaspoons vanilla extract (separated)
  • 1 tablespoon coconut oil (melted)
  • 1/4 cup unsweetened shredded coconut
  • 1/2 cup plain Greek yogurt (or yogurt of choice)

For the doughnuts:

Preheat oven to 350 degrees. Mix pumpkin puree, protein powder, almond flour, eggs, 1 teaspoon maple syrup, almond milk, baking powder, cinnamon, pie spice, and 1 teaspoon vanilla extract until consistent. Use an electric mixer if you have one. Dip paper towel in melted coconut oil and use to grease doughnut pan. (If you don’t have a doughnut pan, you can use a muffin or mini-muffin pan!) Pour batter to fill half-way. Bake for 12-15 minutes and let cool completely before frosting. For frosting, mix yogurt, 1 teaspoon maple syrup, and 1 teaspoon vanilla extract. You can eat doughnuts plain, sprinkled with shredded coconut, or frost with yogurt mixture and top with coconut. Enjoy!

One Healthy Breakdown: just when you thought pumpkin recipes were winding down, this may just be the best one yet!

*recipe inspired by FlapJacked

AB + J Superfood Smoothie

I have BIG news for you. Brace yourself, you may want to sit for this one…it’s pretty life-changing. Guess who is the proud owner of a brand new Vitamix? Yup, this girl. It’s pretty freaking exciting. The first item on my wedding registry now lives in its permanent parking spot on my kitchen counter, prime real estate indeed. More days than not, I make a green smoothie for breakfast and this Ferrari-of-all-blenders instantly blends anything in seconds. Here’s a new favorite of mine. (No, you do not need a Vitamix to make this smoothie, any blender should do!)

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Almond Butter + Jelly Superfood Smoothie:

  • 1/4 cup organic strawberries, blueberries, or berries of choice (fresh or frozen)
  • 1/2 frozen banana
  • 1 handful spinach, romaine, or kale
  • 3 spoonfuls almond butter
  • 1/2 cup almond milk
  • ice if desired

One Healthy Breakdown: classic flavors that never get old…only healthier!

Blueberry Honey Quinoa Pancakes

I was going to title this recipe “Honey Blueberry Quinoa Pancakes,” but that immediately made me think of Honey Boo Boo…which is why I did not. Anyway, that’s my story. Now on to the yumminess. I often make quinoa in large batches and keep it in the fridge to throw into recipes. When it came time for a hearty post-workout breakfast this morning, I was in the mood for pancakes. So, I decided to experiment with the quinoa. Then I wanted blueberry pancakes. And so the Blueberry Honey Quinoa Pancakes were born. And thank goodness they were because they will now be a breakfast staple in the OHH kitchen. I think you’re going to like them too.

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Ingredients: (makes one large pancake)

  • 1/2 cup plain cooked quinoa
  • 1 egg (sub 1/2 mashed banana or more applesauce for vegan)
  • 3 tablespoons almond milk
  • 2 tablespoons applesauce
  • 1/4 cup blueberries
  • 1 teaspoon raw honey
  • dash of cinnamon
  • 1 teaspoon vanilla extract

Mix all ingredients in a bowl. Heat up your pan and coat with a thin layer of coconut oil or non-stick spray. Pour mixture and flip when ready. Voilà! Top pancake with your favorites. I used almond butter, more blueberries, and maple syrup. YUM.

One Healthy Breakdown: Who knew pancakes could have so many superfoods?! Certainly not Honey Boo Boo…

Sweet Apple Pancakes

This deliciously warm and comforting breakfast is light enough to eat year round, enjoy!

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Mix the following ingredients in a bowl for batter: (single serving, multiply for more.)

  • 3 tablespoons flour of choice (I used buckwheat because that’s what’s in my cabinet.)
  • ¼ cup organic, unsweetened applesauce
  • 1 tablespoon raw oats
  • 1 teaspoon cinnamon
  • 1 tsp stevia
  • splash of almond milk
  • 1 egg or 2 egg whites (substitute with water and flaxseed)

Serve with maple syrup or garnish with sliced apples and chopped nuts. Enjoy every last bite.

One Healthy Hamptons: You can never have too many pancake recipes up your sleeve!

Green Break-Fast

IMG_6570Greens are the most nutrient-dense foods on the planet. Increase your intake of leafy greens and you instantly add fiber, antioxidants, anti-inflammatory properties, disease fighting compounds. A green smoothie is one of the simplest ways to incorporate tremendous amounts of greens into your diet and having it for breakfast is even more powerful for your body.

Breakfast comes from the phrase “breaking one’s fast”. When we use the word breakfast we normally think of it as a noun. I want to suggest it can also be used as a verb. “I had a delicious breakfast today” vs. “it’s a great idea to break-fast on a green smoothie.”

We fast everyday. A fast is a period of time where we don’t eat, which is what we do every night while sleeping. The time spent not eating gives the digestive system a much-needed rest, which in turn redirects energy toward detoxification and cellular repair. As a result the digestive system works more efficiently, which for us means absorbing more nutrients, proper elimination of toxins, more energy and stronger immune systems.

This important cleansing process can be extended even maximized if we break-fast with a blended green smoothie. After the digestive system has time to rest during the night, one should ease back into eating and digesting. The blending breaks down most of the cells in the greens and fruits making nutrient absorption effortless. Smoothies contain all the fiber of the fruits and veggies that keep your appetite satisfied. What better way to begin your day? Making healthy choices throughout the rest of day is influenced by the way we start it.

Another relevant point to mention is while breakfast may be the most important meal of the day, it shouldn’t be a heavy meal and it certainly shouldn’t be a sugary meal. But for many people, breakfast has become a giant sugar fix. Think about it – cereal, granola, bread, pancakes, and muffins. These are all just adding sugar to our bodies. That’s not to say we should eliminate all things sweet but getting it from the fruit in a smoothie is much healthier. So the break-fast green smoothie also helps tackle our sugar dependency.

As we begin to enter winter, it’s even more important to have a green smoothie to help keep our immune systems strong throughout cold and flu season. If cold food in the morning doesn’t sound appealing, there are some simple adjustments you can make. Use warm water to create a comforting soup smoothie that still gives the benefits of the raw veggies. Another suggestion is to add a bit of healthy fat to help keep you satisfied like avocado or hemp seeds. My personal favorite is to add warming spices to your ingredients such as ginger, cayenne or turmeric to create deep warmth. All three spices possess anti-inflammatory properties as well as other health benefits. Cayenne helps with pain relief, clears congestion, and its vitamin A content boosts immunity.

One Healthy Breakdown: Break your fast with a green smoothie to boost your energy, your immune system, and your digestive system while kicking the sugar out of your breakfast!

Perfect Pumpkin Pancakes

pumpkins

Makes one batch (4) of pumpkin pancakes, for one serving, simply cut recipe in half.

Ingredients:

  • 2/3 cup canned pumpkin
  • 3 eggs
  • 1/3 cup flour of choice (I used almond flour)
  • 1 teaspoon ground flaxseed
  • 1 teaspoon cinnamon
  • 1/2 teaspoon pumpkin pie spice
  • 1 teaspoon vanilla extract
  • 2 tablespoons almond milk (if needed for consistency)
  • 2 dates (optional for sweetness)

pancakes

Mix all ingredients and use your best pancake pan to make, flipping half way through. Once done, add your favorite topper (butter, coconut butter, maple syrup, or nut butter.)

One Healthy Breakdown: pumpkin pancakes are the best things about fall mornings!

Q & A w Z: Caffeine

Q: Set the record straight – is caffeine good or bad?

coffee beans and brewed

A: Ok, if you don’t like coffee in general, then stop reading this post right now. If you are a Joe lover like me and need an extra boost for your morning workouts, this is for you. Coffee before your AM workout is a YES in my book!

Now let’s look at this from a scientific point of view. Caffeine is a natural stimulant, it increases cortisol levels before the workout and can help both mentally and physically. Mentally, caffeine can enhance focus, which can lead to better form and overall performance. It gives you extra stamina and increases your heart rate, improving blood flow from the heart to the rest of your body. This helps muscles produce greater strength and power output. The result is less fatigue and more endurance, a double win.

Like most things, everything in moderation. How much caffeine is too much? A good amount is 200mg for a 150 lb person, so for most people, about two cups of coffee. I go for a large Starbucks (aka a Venti, ahhhhh, that’s my little heaven right there.) Optimal time? Caffeine intake should be about 45 minutes to an hour before the workout. I usually roll into the gym with my coffee and finish it there within 10-15 minutes. There’s only so much time in the morning, right?!

To me, caffeine is a great pre-workout supplement. Others don’t tolerate it as well, It can make some people jittery, nauseous, or distressed. If you want to get the caffeine boost but are concerned with jittery side effects, consider taking 2 gm of vitamin C, which will help you metabolize the caffeine quickly and prevent that crashing feeling. Caffeine can also be dehydrating, so be sure to drink plenty of water before and after your cup of Joe.

If you have a question for Z, email kiley@onehealthyhamptons.com or post on the OHH facebook page!

One Healthy Breakdown: A cup of Joe a day… Listen to your body. If you enjoy your morning coffee or tea, drink up and kick some butt at the gym.

Breakfast Quinoa

Quinoa is a trendy (and yummy) little grain seed with all nine essential amino acids, making it a complete protein. Quinoa is gluten-free, cholesterol-free, full of antioxidants, and is almost always organic. Hows that for a healthy breakfast? This breakfast quinoa is just as delicious as it is healthy (and, its really healthy.) Breakfast quinoa has some serious staying power to fuel you through your entire morning. If you’ve overdone it on the oats, switch it to quinoa!

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Ingredients: (makes 4-5 servings – refrigerate extras for the whole week!)

  • 1 cup quinoa (best to pre-rinse)
  • 1/2 cup water
  • 1/4 cup almond milk (or milk of choice)
  • 1 teaspoon vanilla extract
  • 1  teaspoon chia seeds
  • 1 teaspoon cinnamon
  • 1 tablespoon pure maple syrup or honey
  • Optional: berries, banana slices, raisins, nuts, nut butter, carob chips, etc.

Boil about 2/3 cup water. Add quinoa, almond milk, vanilla, cinnamon, and chi seeds and reduce to a simmer. Cook about 10 minutes, until the quinoa has absorbed the water and fluffed up. Turn heat off and add maple syrup and your add-ins of choice. Enjoy your superfoods!

One Healthy Breakdown: this breakfast is so sweet, you won’t even know it’s healthy.

Gratitude Meditation

You know those moments when you’re reminded how lucky you are and how good life is? Isn’t that the best feeling?! Here’s a little exercise that’s sure to brighten your day, relax your mind and body, bring out a little gratitude, and put a smile on your face. It’s also a great little activity when you’re feeling ‘stuck in a rut.’ We all have our days and there’s nothin’ wrong with a little gratitude reminder! Print the activity and practice every morning if you please!

GratitudeOne Healthy Breakdown: we guarantee this will bring you gratitude and a smile, but don’t take it for granted!