Mixed Berry with Kale Smoothie
- 2 cups kale (loosely packed)
- 1 cup frozen strawberries (fresh could be used as well)
- 1/2 cup frozen blueberries (fresh could be used as well)
- 1 banana
- 1 tbsp whole ground flaxseed meal
- 1 cup almond milk
- 2 tbsp agave nectar (I like my smoothies sweet, and this one was plenty sweet enough. You may want to start with 1 tbsp and add more to taste)
- Toss kale, strawberries, blueberries, banana, and almond milk in a blender. Pulse until pulverized.
- Add flaxseed meal and agave nectar. Blend until well combined.
I said before that the strawberry/banana/spinach green smoothie was the best I’d ever had, and that was true. Until now! This smoothie is absolutely delicious, and I can’t even taste a hint of the greens. I’m so glad to have found such a tasty way to rotate my greens. :)
One of the most important meals of the day is breakfast, but you already know that. It prevents you from overeating throughout the day, boost your metabolism, keeps you energized and focused.
A common problem with breakfast is finding time to make it. It seems a lot easier to stop at a…
These are just a few of my favorite cookie recipes but there’s tons of other healthy cookie makeovers here. :)
Living a healthy lifestyle is about moderation, balancing a mostly healthy meal plan with occasional snacks and treats. With these healthy recipes you can enjoy a cookie or two (or even 3!) with a glass of milk and still feel good about your nutritional choices. Keep in mind, no one cookie, cupcake or one anything is going to “ruin” your progress but if you want a healthier dessert you can have daily, these are a great option!
Are you looking for something a little healthier and less guilt-inducing than those chocolate-stuffed waffles I posted last week? Well, you’ve come to the right place. These whole grain waffles are almost half the calories, and the optional strawberry compote adds just enough sweetness.
Whole Grain Waffle with Strawberry Compote
1 1/2 cups skim milk
3/4 cup all purpose flour
1/2 cup oats
1/2 cup whole wheat flour
2 tablespoons vegetable oil
1 tablespoon baking powder
1/4 teaspoon salt
In a large bowl, combine the dry ingredients. Pour the wet ingredients over the top and stir until just combined. Pour 1/4 cup of batter onto a prepared waffle maker and cook according to your waffle maker’s instructions.
2 cups frozen strawberries
2 tablespoons sugar
1/4 teaspoon vanilla extract
1 teaspoon cornstarch
1 tablespoon water
Combine the strawberries, sugar, vanilla, ginger, and cinnamon in a small pot over medium heat. Once the berries are thawed, mix the cornstarch and water, stir in, and bring to a boil. Cook until the juices are no longer cloudy and the mixture begins to thicken.
281 calories | 39g carbs | 10g fat | 10g protein | 3g fiber
52 calories | 13g carbs | 0g fat | 1g protein | 1g fiber
source: my waffle maker cookbook & Bluephie’s New American Cooking
Today is March 1st! You know what that means, right? Challenge time! We’re going to continue to be challenged through Healthy Eating Plans, Fitness Intervals and Natural Beauty. The Healthy Living Trifecta! Here’s the goal for March 2013!
Here are your 4 Super Foods for the month:
Eggplant | Chickpeas | Acorn Squash | Kale
You are going to incorporate these super foods into your diet this month by following this weekly healthy eating plan:
Here are the recipes to try for each week (however many times per week as you’d like):
WEEK 1 - Light Pesto Eggplant Parmesan
WEEK 2 - Vegan Jalapeño Chickpea Burgers
This means you’re going to push through as many reps, of each move, as one minute will allow. Don’t sacrifice form for speed. But make sure your heart rate and body are challenged the entire time. You are going to knock this entire total body HIIT workout OUT 4 times a week (or every other day) for the entire month of MARCH! Don’t recognize the workout name? Remember YouTube is an awesome resource for learning the proper form for every move!
In January’s Beauty Challenge we tackled healthy nails. In February’s Beauty Challenge we worked on healthier hair. This month, we’re focusing on our oral health! Be honest, how long do you spend brushing your teeth every day? Most people brush their entire mouth in 30 seconds or less. Just in and out! Neglecting your oral health can lead to problems with your digestion, your heart and other major organs. Not to mention bad breath! You shouldn’t be spending less than 2 minutes on your mouth to have optimum health and beautiful teeth. Here’s the challenge: Grab a timer. Spend 30 seconds on each quadrant. (Upper left, upper right, lower left, lower right), 10 seconds on your tongue (circular motion) and 10 seconds on the roof of your mouth and inner cheeks. That’s 2 min and 20 seconds total. Not too much time for something so important! Try this in the am and pm. You’ll notice, by the end of the day, how much brighter your smile is and how much fresher your breath manages to stay. And by the end of the month? Pearly Magic! I bet those dental visits will be less and less expensive each year :)
P.S. I’m posting a video on DIY Toothpaste this week, too! Stay tuned!
This challenge officially kicks off today, Friday March 1st and ends on Sunday, March 31st! Please Reblog & Share so others can be motivated, as well <3
Use the tag #heyfranhey so I can track your progress!
Who’s in this month??
Skinny Chocolate Raspberry Cheesecake
As you may have noticed, I really like apple desserts. I’m constantly looking for new recipes to make healthier. As I was cleaning my kitchen the other day, I found this booklet of really delicious but really unhealthy recipes my mom had given me a few years ago. I decided to healthify the apple crumble and took the recipe from a whopping 600+ calories per serving to a more reasonable 142.
Healthy Apple Crumble
1/3 cup rolled oats
2/3 cup whole wheat flour
3 tablespoons butter, cut into small pieces
5 tablespoons unsweetened applesauce
2 tablespoons sugar
2 teaspoons apple pie spice (you can substitute cinnamon)
2 pounds tart apples (I used Granny Smith), peeled, cored, and sliced
Preheat your oven to 425° and lightly mist a 13x9 baking pan or 2-quart casserole dish with cooking spray.
In a large bowl, combine all of the ingredients for the topping.
Arrange the sliced apples across the bottom of the dish. Sprinkle with the sugar and apple pie spice. Pour the topping evenly over the apples.
Bake for 20-25 minutes, or until the apples have slightly softened and the topping is golden brown.
142 calories | 26g carbs | 4g fat | 2g protein | 4g fiber
source: Great American Home Baking, 2009
Vegan Minestrone Soup
- 1 tablespoon EV Olive Oil
- 1 Onion (diced)
- 2 Carrots (diced)
- 1 stalk Celery (diced)
- 4 cups Vegetable Stock
- 1 – 28 oz can Crushed Tomatoes
- 4 ounces Green Beans (cut into 1 inch pieces)
- 1 Zucchini (diced)
- 1 cup fresh Spinach leaves
- 1 can White Beans
- 1 cup Elbow Rice Pasta (dry)Instructions
- In a large pot add the olive oil, onion carrots and celery
- Cook until the veggies have softened, about 5 minutes
- Add all remaining ingredients except the pasta
- Bring to a boil
- Add the pasta and cook until the pasta is cooked
- Ladle out and enjoy!!
(Source: , via thehealthyhappyvegan)
10 Healthy Sweet Potato Recipes!
For a humble root vegetable, the sweet potato sure does have a lot going for it. The orange tuber packs 438% of your daily value of infection-fighting vitamin A and, like carrots, sweet potatoes are a major source of skin-protecting beta-carotene. While bananas are often touted as the go-to source of potassium, a medium sweet potato has 28% more potassium than a banana. (The mineral helps your body absorb fluids to replace sweat losses.)
Whether sweet potatoes only enter your kitchen on Thanksgiving or they have a regular spot in your cooking rotation, you could probably use more delicious ways to prepare them. Here are 10 recipes for dishes from fries to soup—each with about 300 calories or less.
I’m going to go through and make every single one of these