Zucchini + Oats = ZOATS

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.

zoats

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!

Carrot Cake Oatmeal

Holla to my fellow carrot cake lovers out there! Offering a healthy twist on the heavenly dessert we all know and love. Not only delicious, this one’s also super nutritious and good warm or cold!

FullSizeRender_1Carrot Cake Oatmeal: (makes one serving)

Ingredients:

  • 1/4 cup rolled oats
  • 1/2 cup coconut milk or almond milk
  • 1 large carrot, grated
  • 1/2 tsp vanilla
  • 1 tsp cinnamon
  • 1/2 tsp pumpkin pie spice
  • 1 tsp maple syrup
  • 1 tsp walnut pieces
  • 1 tsp coconut oil or coconut butter
  • Optional: 1 tsp shredded coconut, 1 tsp raisins, or 1 tsp nut butter of choice
  • For post-workout/added protein: add 1 egg while cooking

IMG_3474Cook oats on stovetop in coconut/almond milk, adding vanilla, cinnamon, and pie spice and stir. Follow by adding grated carrots, maple syrup, walnuts, and coconut oil/butter and continue to stir. Once mixture is thick, turn off heat and transfer to bowl. Top with shredded coconut, nut butter, and/or raisins and enjoy warm. Thank me later…

FullSizeRenderOne Healthy Breakdown: Carrot cake oatmeal makes breakfast the perfect time to have your cake and it too…with a healthy dose of veggies that is!

 

French Toast for One

French toast, anyone? Sometimes, we all need a breakfast packed with sweet comfort. This is not your average brunch-order french toast, no matter how you slice it.

22This french toast for one is made of super healthy ingredients to fuel your day. The perfect combination of whole-grains for energy, protein for satiety, and deliciousness to boot. Plus, it doesn’t take an hour to prep or bake, because you don’t even need an oven! Here’s how:

Ingredients: (makes one serving, double for two or if you’re having a larger meal – like a bigger brunch in place of both breakfast and lunch)

  • 1 slice of Ezekiel bread (or another whole-grain bread, I prefer Food for Life’s cinnamon raisin)
  • 1 whole egg + 1 egg white
  • 2 teaspoons almond milk
  • 1 teaspoon vanilla extract
  • 1/2 teaspoon cinnamon
  • 1/4 cup berries or 1/2 sliced banana (optional)
  • pure maple syrup, grass-fed butter, and/or nut butter to top (all optional)

IMG_3321Instructions:

Toast bread in toaster. While bread is toasting, whip eggs, almond milk, vanilla, and cinnamon until consistent. Once bread is toasted, dip in egg mixture to coat and move to a pan on stove. Pour remaining mixture over pan. Flip bread after a minute and cook through as desired. Plate, top accordingly, (try berries, banana slices, grass-fed butter, pure maple syrup, coconut butter, honey, or nut butter of choice) and enjoy thoroughly!

One Healthy Breakdown: A hearty, healthy, and heavenly breakfast in minutes!

Hamptons Handpoured Holidays & Butternut Squash Soup

Here’s how local superstar, Brittany Torres, owner and founder of Hamptons Handpoured candle company, spends the holiday season.btI love spending the holidays ice skating in Central Park, seeing the tree at Rockefeller Center, biking on the quiet roads of the Hamptons, walking my dog, Dahlia, decompressing with lots of yoga, and enjoying my homemade butternut squash soup! I’m addicted to butternut squash soup, but most delicious varieties are loaded with cream. Every fall leading up to Thanksgiving, I make homemade butternut squash soup and have it almost everyday! Here’s my recipe:

butternutsquashsoupBrittany’s Butternut Squash Soup:

2 tablespoons extra-virgin olive oil
1 carrot, diced
1 celery stalk, diced
1 onion, diced
4 cups cubed butternut squash, fresh or frozen
1/2 teaspoon chopped fresh thyme
4 cups low-sodium chicken broth
1/2 teaspoon fine sea salt
1/2 teaspoon ground black pepper

Heat oil in a large soup pot. Add carrot, celery, and onion. Cook about 3-5 minutes until vegetables have begun to soften and onion turns translucent. Stir in butternut squash, thyme, chicken broth, salt and pepper. Bring to a boil, reduce heat, and simmer about 30 minutes until squash is fork-tender. Use an immersion blender to purée soup. Alternatively, let the soup cool slightly and carefully purée in batches in an upright blender. Enjoy and happy holidays!

One Healthy Breakdown: skate, yoga, eat, repeat!

*Until January, 2016, we’ll be spreading health through the holiday season here in the Hamptons! If you’d like to share your own holiday tip, trick, tradition, recipe, etc. as part of OHH’s #HealthyHolidays, email kiley@onehealthyhamptons.com.

Why We Should Cleanse for Fall

Fact: fall is the optimal time to cleanse. Just like the trees outside, we turn over new leaves during the autumn season. Our routines change, our priorities change, and our eating habits also change to support optimal health. Although our schedules get busy, it’s important to take some time to rest and rejuvenate our bodies during this time of natural transition.

Tree_in_autumn,_Gran_SassoWhy cleanse now? Great question! Cleansing in toxins and treats we’ve accumulated all summer long (rosé, ice cream, s’mores, anyone?!) and prepare ourselves for winter. Simply cleaning out the old and making space for the new. Cleansing will kickstart the digestive system, reboot the organs, and strengthen the immune system to ward off illness this winter. Cleansing with in-season foods makes up for lacking nutrients. For example, less sunlight means less vitamin D. Therefor, we’ve got to get our D through food instead of sunshine. When you hear people say ‘food is thy medicine,’ it’s because eating clean, nutritious foods can actually prevent sickness. No joke.

So, how should we cleanse? Recent nutrition research opts for whole food cleanses over fasting or juicing. Thats good news! We can avoid sipping our meals, depriving our bodies, and listening to our stomach growling while experiencing major FOMO on life. The best cleanses includes an abundance of real foods, seasonal recipes, and self-care.

It’s no coincidence that fall makes us crave pumpkin, cinnamon, and other warming comfort foods. It’s prime time for these eats, which means that they’re higher in nutrients and lower in price! Herbs and spices actually have the power to raise our body temperature from the inside out. So, get shopping fall’s favorite foods and email kiley@onehealthyhamptons.com to get your five day Fab Fall Cleanse e-program today to give yourself the gift of health this season!

FullSizeRender(39)One Healthy Breakdown: Less sniffles and a warmer winter? Yes, please.

Morning Lemon Water

Wake up. Rise. Drink warm water with fresh squeezed lemon. Shine.

FullSizeRender(29)Just wash your lemon, (organic is best) squeeze 1/4 lemon into a cup of warm water, and throw the peel right in. Lemons are nutritional powerhouses, full of vitamins B, C, calcium, potassium, fiber, and minerals iron, magnesium, phosphorus, and more. Acting as a mini-cleanse, warm lemon water aids digestion, flushes toxins, and stimulates your liver to kick-off the day right. Boosting the immune system, it provides antibacterial properties as well as instant energy. Nourishing brain, nerve, and skin cells, each sip improves alertness, joint pain, acne, and wrinkles. The pectin fiber may aid weightloss and cravings in addition to setting your mindset for a healthy day. In addition to the hydration benefits, the warm water dilutes the acid so that it’s less harsh on the enamel of your teeth. Do your body and mind a favor and begin each morning with warm lemon water. Cheers!

One Healthy Breakdown: don’t start your day any other way!

Winning Winter

Let’s admit it. The cold, ice, snow, wind, boots, layers, and forecast are really starting to get old. The bad news is that it’s not going anywhere fast. Wish it wasn’t so, but, unfortunately, spring is not right around the corner. In fact, we can’t even see the corner. So, what’s the good news? The good news is that we will survive. And we will do so in good health. Here’s how to keep your head up and beat the winter blues:

walking_in_blizzard_187825

  • Do whatever makes you feel warm and cozy inside. Whether that’s a hot shower or sitting by the fire with a glass of wine, do that! (No, not everyday, but some days…and then enjoy tea the other days.) If it’s watching your favorite movie with your favorite blanket in your favorite pj’s, do that. Whatever makes you appreciate more and hate less, make the time to do that. It’s the only way we’re going to make it to the other side.
  • Nourish your soul, not just your body. Try a new recipe. Try a few new ones. Eating with the season is crucial to keeping your immune system strong and indulging mindfully is crucial to keeping your happiness strong. Hot chocolate, anyone?!
  • Get out of bed. When you’re in bed, it literally seems like the end of the world having to get out. Then, when you get out and start your day, it’s actually not that bad.
  • Stay in bed. Yes, this is an absolute contradiction of the above. And that’s intentional. The healthy, motivated you would get out of bed and tackle their to-do’s, of course, but if you’re sick, have nothing on the weekend agenda, or cannot function in the outside world before sunrise once in a long while, go ahead and press snooze. Just think, you want to be well rested for when spring finally does make its grand appearance.
  • Get some Vitamin D – through sunshine and food.
  • Cut yo’self some slack. While spring is a time to step it up for summer, it’s alright to take advantage of some rest and rejuvenation over these next few weeks (hopefully it won’t last months.) On the other hand, we are not creatures of hibernation and do not need to sleep or eat until we have grown a second ‘layer’ if you catch my drift. Reminding yourself that “summer bodies are made in the winter” may be the push you need.
  • Commit to a monthly challenge. Maybe you try one new vegetable a week or maybe you choose a fitness challenge to work a new muscle group. (Pinterest is great for this!)
  • Enjoy winter sports. Try skating, skiing, or snow shoeing or try a new indoor fitness class. Anything from hot yoga to spin, you’re sure to get hot and sweaty. If you absolutely despise the treadmill, join the club! There is no need to go near one because there’s so many other options! Grab a friend, get new sneakers, or make a chart to motivate you to stick with it.
  • If you don’t despise the treadmill, sign up for a race this spring and start your training now! Buddy up for accountability and get running.
  • Put your workout clothes near the heat so they’re toasty warm when you change into them.
  • Set an alarm clock that doesn’t make you miserable. Choose a fun song to put you in a good mood or something soft to ensure you wake up calmly. Try a gratitude exercise to start the day.
  • Get to know YouTube. It is a world of workout videos…FREE! There is seriously anything and everything you can imagine for exactly how long you have to workout. No equipment necessary.
  • Use your time inside smart. Start your “spring cleaning” early and you’ll feel super accomplished, uncluttered, and organized in no time.

One Healthy Breakdown: turn those winter blues into winter wins!

Healthy Hot Chocolate

Remember when snow days used to be fun? The best snow day memories arguably boil down to one thing: hot chocolate. Well, move over Swiss Miss, because hot chocolate is now delicious AND nutritious. No joke, this one’s full of essential minerals and a trip down snowy memory lane.image(33) Healthy hot chocolate:

Mix 1/2 cup hot water with 1/2 cup warm almond milk, (or milk of choice) 2 teaspoons cacao powder, (raw, organic is best) 1 tablespoon ground coffee, (optional for caffeine boost or mocha flavor) a drop of vanilla extract, and 1 teaspoon stevia (or honey, maple syrup, or sweetener of choice.) Top with frothed milk and cinnamon or dark chocolate chips if you’re going all out. Stir, sip, and smile!

One Healthy Breakdown: you’re welcome.

Hot and Hearty Turkey Chili

It’s chilly out there, people! The best way to warm up in here is some hot and hearty chili that happens to be loaded with protein, fiber, and flavor. It’s light enough to eat for days, tasty enough to share with friends, hearty enough to satisfy, and easy enough to make on a whim! This just may be the perfect snow day meal. Get ready, it’s chilly chili time.

FullSizeRender(13)

Ingredients: (makes 6 servings)

  • 1 package lean ground turkey (usually ~1.5lbs – can substitute ground beef or chicken as well)
  • 1 can black beans
  • 1 can kidney beans
  • 1 can crushed tomatoes
  • 1 can tomato sauce
  • 1/3 cup chopped red onion
  • 1.5 tablespoons olive oil
  • 1 teaspoon oregano
  • 1 teaspoon basil
  • dash of salt
  • dash of black pepper
  • dash of red pepper flakes
  • dash of cayenne pepper

Cook turkey on medium heat in pan with olive oil and onions. Cook until barely pink (do not overcook.) Add turkey and all other ingredients to a large pot. Bring to a boil and stir. Cover pot and lower heat to low/simmer for 30-45 minutes. Serve in a pretty bowl and enjoy! Eat plain or feel free to top with sliced avocado, a dallop of plain Greek yogurt, a sprinkle of cheese, or nutritional yeast.

One Healthy Breakdown: what’s better than hot, hearty, and healthy?!

Apple Pie A La Smoothie

There’s nothin’ like warm apple pie with a scoop of vanilla ice cream atop…right?! If you’re an apple pie fan, you’ll love this one – great for any time of the day (yes, even breakfast!) and makes a perfect post-workout refuel! Warm up while you cool down, feed your body, and wake up your senses with this sweet smoothie recipe!

MP900384682In a blender, combine the following:

  • 1 large (or 2 small) apples
  • 1 handful romaine lettuce or spinach (fresh or frozen)
  • 1 squeeze fresh lemon juice
  • 1/2 cup almond milk
  • 1 scoop high-quality vanilla protein powder
  • 1 teaspoon honey or maple syrup
  • 1 teaspoon cinnamon
  • dash of nutmeg
  • ice cubes if desired

One Healthy Breakdown: it doesn’t look like a pie, feel like a pie, or compare nutritionally (thankfully!) but it sure is tasty…and healthy!