Tag: vegetables

Zucchini + Oats = ZOATS

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What’s a zoat?! Much like zoodles are noodles, zoats are oats made out of zucchini (plus, they’re fun to say.) While they’re not the prettiest of breakfast bowls, they sure are delicious and super, duper healthy, without any gluten, dairy, or sugar! What’s better than polishing off a cozy breakfast knowing that you’ve already gotten in a good serving of veggies? Nada.

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Breakfast Zoats (makes 1 large or 2 smaller portions)

Ingredients:

  • 1 zucchini
  • 2 tablespoons oats
  • 1 heaping spoonful of flaxmeal
  • 1/2 mashed banana
  • 1/2 cup almond milk
  • 1/2 teaspoon cinnamon
  • 1/2 teaspoon vanilla extract
  • 1/2 teaspoon maple syrup or honey
  • 1 tablespoon walnuts or nuts of choice
  • optional: 1 egg or 1 scoop collagen peptides or protein powder of choice

Grate zucchini into a saucepan on heated stove top. Add remaining ingredients, mix together, and simmer until liquid is absorbed. Transfer to bowl and enjoy warm.

One Healthy Breakdown: totes for zoats that taste like oats!

Thanksgiving Staples Done Right

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Thanksgiving food has a bad rap. Not only is the holiday a celebration of gratitude, giving, and grub, but Thanksgiving dinner can actually be pretty freaking healthy with a little bit of thought, control, and balance. So, ignore the hype, don’t fast for the feast, and go into the meal knowing that it’s not your last, so enjoy! Here’s the deal on those Thanksgiving staples:

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Turkey: the main event. Turkey is actually a healthy, low-fat lean protein with tons of vitamins, so let it take center stage on your plate. It’s when the turkey is covered in stuffing, gravy, mashed potatoes and devoured alongside alcohol, dinner rolls, and dessert. So, instead of using the turkey as a means to hold these other foods, actually enjoy the turkey itself!

Potatoes: potatoes are a healthy, starchy veg BUT they’re usually ‘buttered up’ (literally) with tons of butter, cream, and cheese, adding tons of fat. If you’re like us, you’d take sweet potatoes any day over regular white potatoes – they’re sooo much sweeter! Luckily, sweet potatoes are also sooo good for you, full of Vitamins A, B, and C, fiber, and beta-carotene. Just keep it simple with a little bit of oil (olive or coconut) or butter and some cinnamon, rosemary, or your favorite spices. If you agree to disagree and prefer the white mashers over orange, simply enjoy a small serving, not a potato volcano on your plate…unless you’re gearing up for a post-Thanksgiving marathon. In that case, you’ll actually need those carbs!

Brussels Sprouts: this cruciferous veggie is a fall staple in the OHH kitchen. Full of fiber, they’ll help you to digest your holiday meal while lowering cholesterol and risk of certain cancers when eaten regularly. Plus, they’re so damn good! No reason not to pass the sprouts, please!

Cranberry Sauce: sadly, we’re in America and that means that your traditional cranberry sauce is more like a gelatin of sugar (with very little to no cranberries) that plops out of a can. Not so appealing. Why not try to make your own, because real cranberries are actually a great source of antioxidants. Here’s a super simple recipe without the added sugar or chemicals!

Casseroles: yeah, not so healthy. The dish on casseroles: not to rag on this classic holiday dish, but a casserole is basically an excuse to make a normally healthy food (like green beans) into a cheesy, buttery, saucy, glutinous dish, with a bit of veggies hiding inside. Keep things simple and skip the ‘role, just stick to the good old veggies above!

Dessert: Have your cake and eat it too. Pumpkin and pecan pie, yum yum. Ok, so not the healthiest things in the world, but again, pumpkin and pecans themselves are both full of nutrients, so if you’re in charge of the pie, aim to bulk up these ingredients and dial down the sugar. Either way, there’s no need to turn down Thanksgiving dessert, just have a few bites of your very favorite, enjoy the deliciousness, and be done with it. It’s when dessert becomes an all-you-can-eat buffet that’ll have you feeling YUCK with a side of guilt.

One Healthy Breakdown: Thanksgiving is one meal, one day, and the focus should be on gratitude over grub…but enjoy the grub too! Happy, healthy holiday!

5 Healthy Summer BBQ Tips

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‘Tis the season of endless barbecues, pool parties, ice cream cones, and of course, #roséallday. So, how do we stay healthy, feel balanced, enjoy ourselves, and fit into those white skinny jeans through it all?! Here’s how to stay healthy and feel good throughout BBQ season:

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1. Focus on what’s off the grille, not what’s on it. While the main attraction of a summer BBQ may be the food, focus on the company instead. Soak up the friends, family, sunshine, outdoor activities and you’re sure to make lasting memories that go far beyond the bites.

2. Have a snack before. Showing up to a BBQ, party, or restaurant starving is not the way to go; you’ll actually be far more likely to overeat. Leaving the house hungry is not going to save you calories, it’s actually going to cause your blood sugar to crash and then spike, inhibiting your judgement and control. Instead, calm your hunger by having a small snack before you leave the house: a piece of fruit, a small salad, or some nuts will do. the trick.

3. Load up on the good stuff. Whether you’re grilling at home or heading out, there’s never an excuse to skip the fruit and veggies. Fill your plate with at least half veggies and lean protein, like chicken or fish (or an occasional burger or hot dog.) If you’re grilling or planning the menu, add tons of fresh seasonal veggies; click here for some ideas and recipes. Even broccoli, romaine lettuce, and green beans taste better on the grille, so get creative and veg out!

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4. BYOF. Bring your own food. If you bring at least one healthy dish, there will be at least one healthy dish for you to eat. Simple as that.

5. Hydrate, hydrate, hydrate. Although it can be tough to remember to drink water if it’s not right in front of you, as the rosé, beer, and soda may be, remember that staying hydrated will not only make you feel better, but will also help you to make better choices. So, scout out the water and sip throughout the day, between cocktails, and before bed to ensure you stay hydrated.

One Healthy Breakdown: healthy BBQ =  healthy summer

 

 

Green Cream of Cauli Soup

The simple veggie soup happens to be tasty, hearty, and oh so comforting! Forget mashed potatoes, I give you Green Cream of Cauli Soup, the dish that bridges the gap between comfort food and superfood. Adapted from OHH’s Super Spring Cleanse, it’s like a green juice in a soup. For more detox-friendly recipes and tips, get your cleanse copy now!

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Ingredients:

  • 1 head cauliflower cut into pieces
  • 1.5 cups bone broth, chicken broth or veggie broth
  • 1 handful fresh basil leaves
  • 1 clove garlic
  • 1 large handful organic arugula
  • 1/3 avocado
  • 1 teaspoon hemp seeds, nuts of choice, or 1/4 cup Greek yogurt for protein
  • 1 teaspoon olive oil
  • 1 tablespoon nutritional yeast

Here’s what I did:

  • Boil cauliflower in bone broth
  • Add garlic and basil and continue to cook on medium
  • Once cauliflower is soft, transfer entire mixture to your Vitamix or high-powered blender (you may have to wait until it cools depending on what you have)
  • Add remaining ingredients
  • Serve warm, garnish with basil leaf

One Healthy Breakdown: the cleanse-worthy cream of!

April’s Tiny Change: Eat More Color

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This month, our #tinychange is to add more color to our plates. There are lots of reasons to load up on deeply pigmented fruits and vegetables, but for me, one the best reason is that it makes me happy! We feel invigorated and energized just looking at brightly colored meals (not to mention all the health benefits our bodies get from eating them!)

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Consider this the food version of tucking away your black winter sweaters and dull wool coats and pulling out your bright, colorful sundresses and fun tops: we all look better and shine brighter with a pop of color, even our meals. Here are my five favorite reasons to add more color to your plate:

1. Count colors!
Counting carbs, weighing food, and tracking calories can be effective for some, but they’re surefire ways to suck the joy and fun out of eating. The act of measuring and counting also reinforces the beliefs that healthy living is hard, time consuming, and unenjoyable. Not true!

Healthy foods are colorful foods. Think about it: Black wild rice and brown rice are healthier than white rice; orange sweet potatoes are filled with more phytonutrients than white potatoes; dark green spinach is better for us than light iceberg lettuce; freshly spiralized green zucchini noodles are more nutritious than white noodles. When you choose your foods based on color, making healthy choices is as easy (and fun!) as stocking your fridge with the vibrant colors of the rainbow.

2. Color Crowds Out Clutter
Balance over (hence the name Kale & Chocolate!) but the reality is: we have limited space on our plates and in our stomachs. When we add more color to our meals, there is less room for the not-so-healthy colorless clutter.

Rather than telling yourself that you can never eat pasta again, what if you made yourself a big green salad and tossed your pasta with colorful grilled vegetables? You’d need a lot less pasta to feel satisfied, your plate would be filled with nutritious, colorful foods…and you’d still get to eat the pasta that you love! It’s not about taking away food, it’s about adding color!

Swap your plain store-bought hummus (most likely chemical ridden) for this pretty Beet & Basil Hummus with a rainbow of chopped veggies!

3. More Color = More Nutrients
I’m fascinated by the science of healthy eating; it’s one of the reasons that I studied plant-based nutrition. When we eat colorful foods, we consume more micronutrients (the vitamins and minerals that are vital to development, disease prevention, and well-being).

If you want to make sure you’re getting sufficient nutrients, but you’re not particularly interested in reading labels or researching which foods are high in which vitamins and minerals, simply add a variety of colorful produce to your plate. When you eat all the hues of the rainbow, you’re naturally eating a micronutrient-rich diet. It’s that easy!

Swap bland protein shakes for a beautiful vibrant smoothie bowl with fun toppings.

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4. Food Love is Self-Love
Think about plain old beige oatmeal versus gorgeous, colorful, creative, and nutrient-dense carrot cake oatmeal. Which meal has more love? Like the vibrant hues of spring, color brings warmth and comfort to your plate. Show yourself love by preparing beautiful, colorful meals.

Swap a simple salad for a Super Summer Salad for more colors, flavors, and nutrients!

5. No Season is More Colorful than Spring
As the days get longer and the weather gets warmer, more and more amazing foods appear at the farmers’ market: spears of tender asparagus, creamy avocados, red beets, green broccoli, and gorgeous strawberries are coming into season right now. There is no better, easier, more delicious, and more affordable time to add color to your meals!

*This post is part of Kale and Chocolate’s year-long #12tinychanges challenge, implementing one monthly small, super doable change-over a year it really adds up! Read about all changes here and share your progress on Instagram with the hashtag #12tinychanges tagging @kaleandchocolate and @hamptonskiley! Yes, there are prizes involved!

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One Healthy Breakdown: Here’s to eating the colors of the rainbow and a bright, vibrant spring!

February’s Tiny Change: Eat More Plants

*This post is part of Kale and Chocolate’s year-long #12tinychanges challenge. Each month, we’re implementing one small, super doable change-over a year it really adds up! Read about all changes here and share your progress on Instagram with the hashtag #12tinychanges!

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You’ve probably heard about the health benefits associated with eating a plant-based diet, like reducing your risk of heart disease, lowering your blood pressure, and adding years to your life. Food experts, nutritionists, and dietitians may disagree about the right diet, but amidst these debates, they have always been able to agree on at least one thing: MORE PLANTS = GOOD.

This month’s tiny change is just that – tiny. No need to cut foods out, restrict, or diet. Simply add more plant-based foods and recipes to your cooking repertoire. If you’re already eating a largely plant-based diet, wonderful! Try something new and interesting like DIY nut milk. If you’ve yet to dip your toe into plant-based cooking, start easy with something like chia seed pudding.

You don’t have to eat less or cut out anything. Just add more vibrant colors, nutrients, and variety to your meals. If a few of those delectable plant-based dishes happen to replace the less-than-healthy ones in your repertoire, that’s just a bonus! So what constitutes “plant-based,” exactly? Great question! Fruits, vegetables, legumes, grains, nuts and seeds, and oils are all fair game – all things that originally stem from plants (pun intended!)

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Here are five ways you can make this tiny change easy and awesome!

1. Incorporate these plant-based foods into the way you already eat

The best thing about plant-based foods? You can fold them into absolutely any eating style – they’re totally inclusive! Eating Paleo? Vegetarian? Gluten-free? Locavore or seasonal eater? Great, simply add more plants to your daily routine!

2. View this as an opportunity to experiment with new recipes + types of food
Consider this a little nudge to explore new recipes or make reservations at a new restaurant. Asian, Indian, and Ethiopian cuisines include lots of plant-based dishes, many featuring interesting spices and flavor combinations. Give them all a try!

Instead of trying to plant-i-fy existing dishes, why not try something totally different? We’re much more likely to enjoy a recipe (and make it again) if we eat it with an open mind…rather than thinking “this was much better when I made it with a whole stick of butter…” This tiny change gives you the perfect excuse to push yourself toward easy experimentation and more adventurous eating.

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3. Know that this isn’t just about smoothies and salads
Gotta love a good green smoothie, but there are tons of luscious, decadent plant-based foods out there. In fact, if you want to try just one new plant-based recipe a week this month, how about some delicious oatmeal, hummus, cookies, PB & J, sweet chocolate avocado mousse, and even ice cream?! Plant dishes can be sweet, savory, warm, chilled, and satisfy just about any craving!

4. Swap in one plant-based dish for one meat or dairy dish

Rather than overhauling your entire meal, try just swapping one dish. Munch on a batch of homemade veggie burgers and sweet potato fries for your Friday night Netflix marathon or warm up with butternut squash soup for meatless Monday. Whip up a balanced meal, use DIY nut milk in your smoothie or make guacamole instead of french onion dip. Just one tiny swap at a time; you’ll be amazed how easy it is to eat more plants!

5. Choose plant-based dishes when you’re eating out or grocery shopping

Now, you know I’m a huge advocate of DIY-ing, but most of us are short on time and long on obligations. Who among us hasn’t picked up dinner on the way home from a hectic day?

Remember, there are a surprising number of plant-based options at your local grocery store, and maybe even your favorite restaurant. Grab a tub of guac, baba ganoush, hummus or even black bean dip. Check out the salad bar for freshly prepared veggies, grains, and plant-based proteins to add to a bed of greens.

When you’re eating out, soups, salads, and vegetarian entrees are often plant-based, (and delicious) so give it a try. To help kickoff this tiny change, you could win amazing prizes and tools to fill up your plate with as many colors and nutrients as possible. You’ll be amazed by how simple it is to eat more plants. And the best part? This easy, delicious tiny change can set you on the road to a healthier heart, longer life, and happier body!

One Healthy Breakdown: Crack open you cookbooks and get ready to veg out!

New Year Kick Start

Raise your hand if all that eating, drinking, and being merry took a little toll on you over the holidays. Ditto. Let’s move on and move up with this New Year Kick Start. We’re focusing on starting the year off feeling our absolute best…no juice cleanse included (you’re welcome!)

Your liver and kidneys constantly cleanse your body, so a typical juice/flush cleanse is just not necessary, healthy, or any fun at all! This kick start will “detox,” “cleanse,” and “reset;” however, instead of solely ridding the bad stuff, we’ll actually replace it with healthy goodness! Instead of focusing on deprivation, we’ll focus on fuel and fulfillment. Lets set precedents to make the next year (not just the next week) your healthiest, happiest yet!

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Although these tips are meant to be followed indefinitely, aim to be more strict this week, hence the term ‘kick start.’ With that said, everybody (and every body) is different, so do what works for you, your body, and your lifestyle.

  • Reduce your consumption of processed foods, fatty meat, dairy, sugar, alcohol, and caffeine.
  • Increase your consumption of fruits and veggies. Try to buy in-season and organic whenever possible, especially for the dirty dozen. Frozen organic produce is great too, as availability is limited in the winter and frozen produce maintains its nutrients.
  • Incorporate whole grains, legumes, healthy fats, and lean protein in moderation, but keep veggies the center of attention. For example, trade your taco or sandwich for a salad or use lettuce wraps instead of bread/tacos.
  • Hydrate, hydrate, hydrate with water, water, water (tea, kombucha, and sparkling water are good options too.) Aim to drink at least half of your body weight in ounces of water daily.

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  • Start each morning with lemon water to stimulate your cleansing organs, boost metabolism, and aid digestion.
  • Include some sauerkraut or kimchi in your diet for a healthy gut.
  • Eat breakfast every day. Your body will not efficiently burn food if your stomach is empty, so be sure to eat breakfast within about an hour of waking (click here for breakfast recipes.)
  • Aim to move your body for 30-60 minutes every day, weather it’s a morning run, group fitness class, afternoon walk, yoga session, strength training, etc. Just do something, preferably something that you enjoy. Your body and mind will thank you.
  • Have a green smoothie a day, preferably in the morning to optimize nutritional benefits.

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  • Keep things simple by making big salads and veggie-based soups to keep on hand.

Here’s a quick and easy Detox Soup Recipe: using a Vitamix or high-speed blender, combine 8 ounces of bone broth, (or veggie/chicken broth ) 1 zucchini, (raw) 1 handful of greens, (romaine, spinach, or kale) 1 clove garlic, 1 teaspoon chopped scallions, 1 teaspoon basil, thyme, and other herbs of choice, 1/4 lemon, and 1/3 cup chickpeas. Heat mixture on stove and enjoy. Makes two servings.

  • If you find your sweet tooth ramping up, have fruit or tea. Low sugar fruits include grapefruit, berries, papaya, melon, and green apples. The fiber in fruit hinders sugar absorption, so don’t feel bad about eating a banana either! If you experience night cravings but are not physically hungry, brush your teeth and tell yourself that the kitchen is closed…until tomorrow. Just stepping out of the kitchen is sometimes enough to banish cravings and revert your mind.

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  • Tune in to your body’s cravings for warming, comforting winter eats. It only makes sense that our eating style should change with the seasons, just like the clothes that we wear.
  • Chew food slowly and eat consciously. Taking the time to tune in, chew each bite mindfully, and truly enjoy the pleasure that food brings fosters healthy digestion and satisfaction.
  • Why not take some time to clean out your fridge, pantry, and even closets? As you shop for replacements, keep foods, products, and cleaning products au natural.
  • Sleep a full eight hours as much as possible and make time for self-care and meditation. The way in which you treat your body and mind is just as important as the food you eat.

If you’d like more information about proper portions, reading labels, or a personalized meal plan, please email kiley@onehealthyhamptons.com to set up a personalized nutrition & wellness consultation today. We’ll start working towards your personal goals together.

One Healthy Breakdown: “People are so worried about what they eat between Christmas and the New Year, but they really should be worried about what they eat between the New Year and Christmas!” ~ anonymous

Healthy Holidays OHH Style

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The magic of the holiday season surrounds us and we’re determined to make it through feeling healthy, happy, grounded, rested, well-fed, balanced, and ready for 2016!

IMG_3036Although it’s easy as pie to cut sleep, eat all the cookies, skip breakfast, have another cocktail, and end up completely burned out, tired, bloated, hungover, guilty, and miserable come January, let’s not!

hangoverOHH’s #HealthyHoliday Tips:

Keep it simple: yes, there will be parties and cocktails, gingerbread, latkes, toasts, roasts, cookie exchanges, peppermint bark, and a hundred reasons to indulge. And that’s ok. But all of those ‘extras’ sure do add up. To offset the indulgences, keep things simple at home. No need to make a three-course meal; instead, allow yourself permission to keep things light and basic. Make a “kitchen sink” salad, smoothie, or snack – just make sure you’re using whole foods. Keeping meals simple allows our body to maximize digestion and nutrient-absorption. Here’s a super simple salad made of arugula, sauerkraut, tomatoes, avocado, and hard-boiled eggs for your dose of greens, probiotics, healthy fat and protein all in one!

FullSizeRender3Eat your veggies: there’s no way around it – veggies are healthy and you must eat them. Don’t fret, you can easily increase your veggie intake in a yummy, easy way. Try making a meal that centers around vegetables instead of meat or pasta, like a meatless stir fry, hearty soup, or holiday smoothie. We don’t often give veggies the opportunity to be the main attraction, but doing so is a super simple, healthy, and affordable way to fuel our bodies. Secondly, try replacing your usual comfort foods with veggie-loaded options. Instead of your go-to mashed potatoes, try cauliflower mash. Forget the french fries and instead roast a new variation of squash, like acorn, delicata, spaghetti, butternut, kobucha, or pumpkin. When you’re urged to grab chips or crackers to snack on, eat crudite to satisfy that craving for a crunch.

Treat yo’self: we’ve said it before and we’ll say again – it’s all about balance. Let go of the labels and ditch the all-or-nothing attitude. Indulging in holiday treats is not only acceptable, it’s actually good for you! Consciously eating food that gives you immense pleasure can fulfill your heart, satisfy your cravings, and feed your soul. Whether it’s a family recipe that you look forward to every year or a new discovery on your journey, choose to indulge wisely and enjoy every single bite.

balancedNews flash: it’s not just about the treats. Or the veggies. Indulge in something that has absolutely nothing to do with food, like a bubble bath, scented candle, holiday movie, pedicure, song download, nature walk, novel, dance party, magazine, TV marathon, or anything that makes you feel pampered and rejuvenated. Just like we deserve to enjoy the cookie, we deserve a break, some self-care, and even a good nap!

Move and be still: we already established that most of us will be indulging a bit this season and that is A ok…as long as we remember to move (ie: exercise) and be still (ie: meditate/sleep/breathe.) Schedule your workouts (and your stillness) as you would meetings and don’t skip ’em. Get your turkey trot on, try a new class, rake leaves, shovel snow…whatever it takes to stay active and accountable. And mindful. Taking time to slow down, live in the moment, and embrace the holiday spirit is equally as important. Combine the moving and the stillness with a yoga class or non-workout workout. Sweat, enjoy, breathe, repeat.

One Healthy Breakdown: here’s to spreading health and holiday cheer this year!

Pumpkin Carrot Zucchini Bread

IMG_2724What is paleo, pumpkin-spicey, loaded with veggies, and tastes amazing? Pumpkin carrot zucchini bread, of course! So loaded with flavor that no one will know that it’s made of nothing but veggies, protein, and healthy carbs for energy…that can be our little secret. One loaf of this bread doubles as a kid-friendly breakfast and pre or post-workout fuel. All bases covered here.

Ingredients:

  • 1.5 cups of pumpkin (or sweet potato) puree (I use Farmer’s Market organic)
  • 1 zucchini
  • 2 carrots
  • 1/2 cup coconut flour (or sub another healthy flour)
  • 4 eggs
  • 2 heaping tablespoons unsweetened shredded coconut
  • 1 teaspoon cinnamon
  • 1 teaspoon pumpkin pie spice
  • 1 teaspoon vanilla extract
  • 1 tablespoon coconut oil (melted)
  • 1 tablespoon flaxmeal
  • 1 tablespoon almond butter
  • 3/4 cup almond milk
  • 1 tablespoon pumpkin seeds (pepitas) to top
  • optional: 1 teaspoon pure maple syrup or honey for a sweeter treat

Preheat oven to 370. Grate the carrots and zucchini. If you have a Vitamix or high-powered food processor, feel free to use that instead (I did!) Add pumpkin, eggs, and flour and mix well. Add remaining ingredients (except pumpkin seeds) and blend until consistent. Pour batter into a greased (I used coconut oil spray) loaf pan, baking pan, or muffin pan. Top with pumpkin seeds. Bake at 370 for 45-50 minutes (for muffins, check after 30 minutes.) Ensure that bread is cooked through with a fork – bake for another 5-10 minutes if not. Remove and let cool before eating every last crumb. Feel free to also add nuts or chocolate chips for a sweet, crunchy treat!

One Healthy Breakdown: pumpkin spice and everything nice

Super Summer Salad

If you ask me, summer supper is not complete without a super summer salad. I make a big salad like this at least once a week with dinner and use the leftovers for lunch salads. This makes the perfect crisp, colorful side dish or light dinner or lunch if you add some protein, like grilled chicken, shrimp, or beans. The best part is that the possibilities are endless with a summer salad!FullSizeRender(34)Start with a bed of leafy greens and add as many veggies/mix-ins as you’d like – best to use as much local, in-season, organic produce as possible! Here’s what I used:

  • mixed greens
  • chopped basil
  • chopped scallion
  • 1 tomato
  • 1 avocado
  • 1 green pepper
  • chopped radish
  • organic corn
  • chopped carrots

Additional options:

  • berries
  • cucumber
  • nuts
  • beans
  • onions
  • chicken
  • fish
  • lean beef
  • tempeh
  • eggs
  • edamame
  • cheese

Use a simple, homemade dressing to keep the focus on the fresh produce. Oil and vinegar, lemon juice, or a light vinaigrette works great (mix 2 tablespoons vinegar, 1 tablespoon olive oil, 1 teaspoon dijon mustard, 1 tablespoon lemon juice, pepper, and a little salt.)

One Healthy Breakdown: eat the rainbow with a super summer salad!