Tag: protein

Super Green Pancakes

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Green pancakes have become baby girl’s favorite breakfast. I was looking for a way to get more veggies into our diet on the mornings when we weren’t in the mood for a smoothie. These hit the spot, so we share a stack of pancakes almost every morning. Greencakes are so simple to whip up, packed with super clean ingredients, and full of healthy nutrients you can feel GREAT about serving every single day! Wonder how long until my babe figures out that not all pancakes are green….shhhhh, don’t let the secret out!

Ingredients: (makes 1 batch – about 6 small pancakes)

  • 1 banana
  • 2 eggs
  • 1 handful of fresh spinach leaves
  • 1/4 cup almond flour (or flour of choice – I’ve also made with oat, coconut, and quinoa flour)
  • 2 tablespoons flaxseed
  • 1/2 teaspoon cinnamon
  • optional: 1-2 scoops collagen peptides, fresh or frozen berries, or even chocolate chips

Blend all ingredients and heat up your large pan. I use my Vitamix to blend, Greenpan’s non-stick pan (the best pans!) and Chosen Food’s coconut or avocado oil spray to ensure there’s no sticking – they come out perfectly that way. Just flip, cook, and top with your favorites – we like grass-fed butter or coconut butter, and sometimes, organic maple syrup for a treat.

One Healthy Breakdown: Hope you and your family enjoys greencakes as much as we do!

Plant-Based Pesto Quinoa

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If you follow me on instagram, you know that I set two goals for the month of September: 1. better meal prep and 2. daily meditation. Truth be told, the meal prep is going pretty well. Why it’s more difficult to find the time to  literally sit still than it is to exert effort into things like shopping, chopping, and cooking is beyond me. Meditation is a work in progress…but at least the meal prep is going well. Hey, nobody’s perfect, right?!

Anyway, I typically meal prep on Sundays and I usually roast some chicken and a ton of veggies. Last Sunday, I was a little sick of chicken, so instead made a big batch of quinoa to have throughout the week. I didn’t want the quinoa tasting like bland leftovers, so I decided to mix things up and pesto-fy my quinoa….because anything with pesto is delicious, no?! Plus, not that I’m into labels or anything, but this baby also happens to be vegan/plant-based, gluten free, dairy free, and choc-full of all of your macro-nutrients. Yup, you’ve got protein, carbs, fat, and a serving of greens too – all in this one super simple dish.

Ingredients:

  • 1 cup quinoa
  • 1 handful arugula
  • 1 bunch fresh basil leaves
  • 2 tablespoons olive oil
  • 2 tablespoon pine nuts
  • 1 tablespoon nutritional yeast (optional, or sub for parmesan cheese if desired)
  • 1/2 cup organic corn

*note: all of my ingredients were organic, but if you’re going to go organic on anything, corn is the most important because conventional corn is so highly GMO. I use frozen organic corn and just thaw it out beforehand.

Cook quinoa (cook however you like to cook your quinoa. I cooked it on the stovetop in 2-3 cups water and a pinch of sea salt.) While quinoa is cooking, make the pesto by combining arugula, basil, olive oil, 1 tablespoon of the pine nuts, and nutritional yeast in food processor (I use a Vitamix.) Toast the other tablespoon of pine nuts, but be sure to watch them because they toast fast! (Truth: toasting nuts usually takes me two attempts because I forget about them and burn them the first time. Don’t do this.)

Turn heat off, but leave pot on the warm stove and stir in pesto, corn, and pine nuts. That’s it! Enjoy for lunch or dinner…all week long!

One Healthy Breakdown: Meatless Monday…and Tuesday…and Wednesday…

 

Paleo Lemon Blueberry Loaf

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I just love anything (and everything) with a tangy lemon flavor. Lemon squares, you’re SO GOOD…but you’re SO BAD! This guilt-free, grain-free paleo bread with lemon, blueberries, and very little sugar…now that’s a show stopper. This deliciousness can be made as a loaf or muffins, crunchy on the outside and soft and crumbly on the inside. Does it get any better?!

Ingredients:

  • 1 cup almond or coconut flour (or healthy flour of choice)
  • 1/4 cup arrowroot powder
  • 1/3 cup raw cashews
  • 4 eggs
  • 1/4 cup coconut oil
  • 1/4 cup unsweetened applesauce
  • 1 teaspoon baking soda
  • 2 or 3 lemons (depending on how lemon-y you like)
  • 1 cup blueberries
  • 1 tablespoon honey
  • pinch of sea salt

Preheat oven to 350 degrees. Set aside blueberries and lemons. Combine all other ingredients in food processor (I use a Vitamix.) Wash lemons and grate the zest of one lemon into mixture. Cut lemons in half, remove seeds, and squeeze juice into mixture. Continue to blend until batter is consistent and smooth. Add blueberries and stir by hand. Grease loaf or muffin pan with coconut oil and pour batter in, leaving about an inch on top for loaf to rise. (If you have leftover batter, it can be used for muffins or pancakes.) Bake for 35 minutes (25 for muffins!) and check with a fork to make sure it’s cooked through, if not, continue to bake another 8-10 minutes. Once top has started to brown, remove from oven and let cool for at least 15 minutes before removing from pan. Refrigerate leftovers to keep fresh. Enjoy this sweet and sour snack!

One Healthy Breakdown: take that sugar-laden lemon bars!

*recipe inspired by Savory Lotus’ Blueberry Lemon Bread

Healthy (to die for) Shortbread

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Oh, shortbread. It’s one of those things we don’t see/eat very often, but one bite of that buttery, crumbly goodness and it’s enough to throw all of those healthy habits right out of the window and dig in…hard. Just me?? Inspired by Bulletproof’s Shortbread bars (containing collagen, which is great for skin health, hormonal balance, bones and joints, and digestion) this simple, no-bake recipe is full of healthy goodness and tastes just as good as the real deal. Seriously!

Healthy Shortbread (raw & gluten-free)

Ingredients:

  • 1/2 cup raw cashews
  • 1/3 cup coconut flour
  • 3 tablespoons coconut butter
  • 2 tablespoons grass-fed butter
  • 4 pitted dates
  • 1 scoop collagen peptides (I use Vital Proteins, but this is optional/tasteless)
  • 1 teaspoon vanilla extract
  • 1 teaspoon pure maple syrup
  • dash of sea salt
  • filtered water as needed
  • coconut oil or parchment paper to coat pan

Slightly melt coconut butter and regular butter until soft or liquid and throw all ingredients together into your food processor. Mix until consistent. You may have to stop to collect mixture a few times. After a minute or two, add water by the teaspoon until mixture starts to slightly stick together into a dough (you should not need much water.) Grease a square or rectangular pan or glass container with coconut oil or cover with parchment paper to prevent sticking. Once dough is mixed and consistent, pour into pan/container. With a spoon (or your fingers!) spread and compact dough until it evenly coats the bottom (thickness doesn’t matter.) Refrigerate at least 2-3 hours. Once solid, use sharp knife or metal spatula to cut into the shape of your choice, remove, and devour.

One Healthy Breakdown: do they call it shortbread because it doesn’t last long?? 😉

Paleo Strawberry Beet Bars

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What looks like a brownie but has zero grains, dairy, chocolate, or added sugar? Another experiment gone right in the OHH kitchen, Paleo Strawberry Beet Bars, of course! These babies are chock-full of superfoods and taste, so much so that even the littlest critics will enjoy.

Ingredients:

  • 1.5 cups fresh or frozen strawberries
  • 1-2 cooked beets (I used 2 precooked Love Beets)
  • 2 tablespoons goji beries
  • 1/4 cup almond flour
  • 1 heaping tablespoon hemp seeds
  • 2 tablespoons ground flaxseed
  • 1/4 cup almond or peanut butter
  • 5 whole figs or dates
  • 1/3 cup unsweetened applesauce
  • 1 heaping tablespoon coconut oil
  • splash of almond milk (if necessary)

Instructions:

Preheat oven to 350 degrees and grease a brownie pan with coconut oil. Combine all ingredients in Vitamix or high-powered blender/food processor. Once mixture is blended, pour into pan and bake for 40-45 minutes. Test with a fork or knife to make sure bars are solid, they may need a little bit more time depending on your pan size. Let cool, cut into bars, and enjoy for breakfast, snack, post-workout fuel, or a healthy dessert all week long!

One Healthy Breakdown: these bars are paleo-rific!

Cookie Dough Protein Bites

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Cookie dough. One of life’s treasures. What about cookie dough we can feel good about eating? That’s right, no salmonella in these bad boys, just pure protein, natural sweetness, and serious cookie-dough deliciousness. No need for cookies when you’ve got cookie dough protein bites!

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Ingredients:

  • 1 can (approx. 3 cups) cooked chickpeas
  • 5 medjool dates (be sure to remove pits!)
  • 2 heaping tablespoon rolled oats (plain, uncooked)
  • 1 heaping tablespoon hemp seeds
  • 1 tablespoon raw cashews
  • 1.5 tablespoons peanut or almond butter
  • 1 teaspoon honey
  • 1 teaspoon coconut oil
  • 1/2 teaspoon vanilla extract
  • pinch of sea salt
  • 2 tablespoons dark chocolate chips or cacao chips/nibs
  • optional: 1 scoop vanilla protein powder and/or collagen peptides for added protein

Instructions:

Mix everything together in a Vitamix, high quality blender, or food processor. Once mixture blends and forms into dough, roll into balls and refrigerate for at least 30 minutes. Devour and enjoy! We dare you to have just one…it’s impossible.

One Healthy Breakdown: just as yummy as the real deal, but super healthy!

Sweet Potato Protein Muffins

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These sweet potato muffins were an insta hit! Packed with protein, fiber, and sweet flavor, you can’t go wrong whipping up a batch of these babies for an easy breakfast or snack! Dont’ be afraid to substitute the sweet potatoes for pumpkin as well!

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Sweet Potato Protein Muffins:

Makes 6 regular sized muffins. Note that I used 1 can of organic sweet potato puree; however, you could use 1-2 baked sweet potatoes – equal to about 1.5 cups of sweet potato if you prefer.

Pre-heat oven 350 degrees

Ingredients:

  • 1 can sweet potato puree or the equivalent of 1.5 cups of baked sweet potato (as long as you have a good blender, you can leave skin on – it’s the healthiest part!)
  • 1/2 cup raw rolled oats
  • 5 eggs
  • 1/2 teaspoon cinnamon
  • 1/2 teaspoon / or a few drops of vanilla extract
  • 3/4 teaspoon honey
  • 2 tablespoons almond milk

Instructions:
blend or mix the above (I used Vitamix)
lightly coat muffin tin with coconut oil and pour mixture into pan, filling muffin just over halfway
bake muffins at 350 degrees for 35-45 minutes. Once muffins golden on top, check with a fork or knife to make sure that muffin is cooked through. Let cool and remove from tins. Enjoy and refrigerate leftovers.

One Healthy Breakdown: September tastes oh so sweet!

No Bake Chocolate PB & J Cups

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Introducing Lisa Hayim, founder of The Well Necessities, and her Chocolate PB & J Cups that are sure to make your mouth water…at least ours did.

These are seriously my most loved dessert creation, so easy, and come out so damn good!

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Recipe: (makes six PB & J cups and takes about one hour)

Ingredients:

1 cup chocolate chips
1/4 cup almond milk
2 tablespoons jelly
1/4 cup powdered peanut butter OR 4 tablespoons peanut or almond butter
2 tablespoons water
6 cupcake tins

Instructions:

1. Add almond milk to chocolate and heat until just melted and smooth. Use a fork to mix.

2. In a separate bowl, mix peanut butter with water until creamy.

3. Using half of the chocolate mixture, evenly distribute into the cupcake tins, spreading so that it is even on bottom, about 1/2 inch thick.  Place in freezer for 10-20 minutes until cool.

4. Remove cups from freezer, add jelly to each cup,(about 1/4 inch thick) and add remaining chocolate on top. Place in freezer again about ten minutes until cool.

5. Evenly distribute the peanut butter mixture on top of each cup.

6. Place in freezer to harden and enjoy in 30 minutes!

One Healthy Breakdown: dessert done right, RD approved and delicious!

* Lisa Hayim is the founder of The Well Necessities and TWN Collection. She is a Registered Dietitian and Nutritionist in New York City and created The Hugly (healthy ugly) cookie.

 

Roasted Chickpeas Two Ways

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Hummus takes a back seat to these crunchy sweet and savory roasted chickpeas. Roasted chickpeas are super easy, tasty, and healthy. Chickpeas are power packed with plant-based protein, fiber, vitamins, and minerals. Whether you like sweet or salty, you’re in luck.

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Sweet Roasted Chickpeas: top with coconut oil, cinnamon, cardamom, and sea salt.

Savory Roasted Chickpeas: top with olive oil, rosemary, thyme, garlic powder, tumeric, sea salt, black pepper, and a tiny bit of cayenne pepper (optional.)

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Simply prep your sweet and/or savory chickpeas and roast in the oven at 400 degrees for about 30 minutes or until golden brown. Let cool and pop ’em as is for a snack (great on the go!) or add roasted chickpeas to a salad for a full (vegan, gluten-free, dairy free, meatless Monday) meal.

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One Healthy Breakdown: pass on the potato chips, opt for roasted chickpeas!

Peppermint Mocha Chia Pudding

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Wow. Peppermint, chocolate, and coffee culminate to make this perfectly decadent combination. Did we mention it’s super healthy too? Nutritious and delicious anytime of day! With no added sugar, this dessert-like treat can even be enjoyed for breakfast!

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Ingredients: (makes one meal serving or 2 smaller snack/dessert servings)

  • 2/3 cup almond or coconut milk (make your own!)
  • 4 tablespoons chia seeds
  • 2-4 tablespoons coffee (cool/room temp)
  • 2 teaspoons cacoa powder
  • 2 small drops peppermint extract
  • 1/3 teaspoon cinnamon
  • 1/4 teaspoon sea salt (optional)

Mix all ingredients together and refrigerate overnight. Mixture will thicken to pudding. Remove, stir again, and serve chilled. Enjoy this decadent (super healthy!) sweet treat!

One Healthy Breakdown: who says healthy doesn’t taste good delicious?!