recipes – Healthy Little Secret

Food, health, healthy eating, Lifestyle, menu planning, recipes

Healthy Snacking!

January 28, 2016January 28, 2016 Healthy Little Secret

So, I’m back. I had a little sabbatical there for the month of December and most of January. I’m sure you all can relate; sometimes the things you love the most are the things you have to give up first. Eeek! My Holidays were wonderful, action packed even! Hope yours were as well.

I do love a snack every now and again. Who doesn’t? I mean the SUPERBOWL is headed here in a week. Who won’t be snacking that day? Sometimes it gets me in trouble, but most of the time I snack to have smaller meals throughout the day. This works particularly well on days where I work out and need to keep the metabolism going all day long. I typically go for something savory in the afternoon—anything from veggies with hummus, a piece of protein, some dip or a little bit of cheese.

A few years back, my husband and I started making our own hummus. It’s 100% better than anything you can buy in the grocery store. Not to mention, our in home version didn’t have all the extra ingredients that store bought processed hummus had. Why not make it at home? It’s simple. Dump in blender, blend and serve! Done.

Last year, I discovered that beans no longer agreed with me. Every time I ate any type of bean, even the smallest amount, I immediately became bloated and filled up with gas (I know, the thing we don’t like to talk about) with sharp pinches of pain in my abdomen. It became so uncomfortable that I decided to take them out of my diet completely. (Enter sad face here.) I’m a bean LOVER. I used to put beans in almost everything. From soups and stews to sandwiches and salads. Chickpeas were my favorite. I’d eat them daily. No joke… right out of the can. I even stewed them at home. I would give up meat for beans, that’s just how much I enjoyed them. So what’s a girl to do? Almost all kinds of hummus are made from some type of bean, mostly chickpeas. What could possibly take the place of the beloved hummus?

I tried to make hummus out of a few other veggies like cauliflower and eggplant, but it wasn’t quite right. And then…ARTICHOKE! Yep, artichokes. They have a similar texture to chickpeas when blended and are full of flavor. And even better… they are considered a SUPERFOOD packed with antioxidants and have been known to have properties to help lower cholesterol and detox the liver. I don’t know about you, but this is a win-win for me!!!

ARTICHOKE HUMMUS
Makes six ½-cup servings

Ingredients:
1 can artichoke hearts (whole or quartered, NOT MARINATED)
2-3 cloves of garlic, cut in half (can use roasted garlic for milder flavor)
¼ cup tahini
¼ cup olive or avocado oil
2 tbs lemon juice (more if you like the tang)
½ tsp salt
⅛-¼ tsp cayenne (optional heat)
Dash of paprika

Directions:
Place all ingredients in blender or food processor.
Blend until desired texture is reached.
If too thick, add additional lemon juice or oil.

Place in bowl and drizzle with a tsp of olive oil and dash of paprika.

That’s it. It doesn’t get any easier. You can use this hummus to snack with veggies, smear on top of fish or chicken or even put in a lettuce wrap.

And don’t forget about your Super Bowl party that’s coming up! This would make a perfect addition to your spread!!!

Snack Happy!

Breakfast, fitness, Food, health, healthy eating, Lifestyle, Lunch, menu planning, organic, recipes

Move over Pumpkin: Sweet Potatoes are here!

November 20, 2015May 11, 2018 Healthy Little Secret

There are all kinds of veggies that make their way out during the fall season. Pumpkin is the all time favorite. It’s the king of the fall veggies. Everything turns pumpkin—POOF! Just like Cinderella’s carriage. There’s Pumpkin cereal, Pumpkin Spice Latte, Pumpkin Crackers,Pumpkin Stew, Pumpkin Biscotti, Pumpkin Ice Cream. The list goes on and on. One local market has over 22 varieties of pumpkin flavored products. Yes, 22! Over-kill? Well, I suppose they have to strike while the iron is hot.

For me, the fall is more about subtlety. No need to crack yourself over the head with pumpkin everything so that you’re sick of it by the Thanksgiving Day. Autumn lasts about 60 days. Sixty wonderful days of leaves changing, brisk winds and cozy sweaters. So what’s the rush?

The sweet potato is one of those veggies that doesn’t get its time in the spotlight as it should. It makes an appearance at the Thanksgiving table, but then it’s quickly gone. But why? What’s not to love about the sweet potato? Why shouldn’t they be a part of your healthy lifestyle?

In a one-cup serving, sweet potatoes have the daily recommended value of:
● 214% of Vitamin A
● 52% of Vitamin C
● 50% of Magnesium
● 36% of Copper
● 27% of Potassium
● 26% of Fiber

In addition:
● Has Anti-Inflammatory Nutrients
● May improve blood sugar regulation
● Filled with Antioxidants

Wow…all that and it tastes good! Score!

We’ve eaten sweet potatoes several different ways. Mashed, roasted, fried and even in pie. But what about a delicious breakfast bar? One filled with oats and quinoa?

Behold my Sweet Potato Quinoa Oat Bars. These little delights will have you in love well past the autumn season, well into winter!!! They are delicious, gluten free, and the quinoa is packed with protein to keep you fuller, longer. I can’t think of anything better!

Sweet Potato Quinoa Oat Breakfast Bar
Makes 16-18 Bars

Ingredients:
2 cups quick oats
1 ½ cups cooked quinoa
1 15 oz can sweet potato
3 ripe bananas
2 eggs
1/3 cup honey, raw organic
1/3 cup almond butter (or favorite nut butter-I used cashew)
2 tsps vanilla extract
1 ½ tsp baking powder
1 tsp cinnamon, heaping
½ tsp salt
½ tsp nutmeg
¼ tsp cloves
¼ tsp ginger
Optional:
½ cup walnuts or pecans, chopped
½ cup raisins

Procedure:
Preheat oven to 350 degrees. Line 8”x8” baking pan with parchment paper in the center only. Grease the sides.

In a large bowl combine the dry ingredients: oats, quinoa, baking powder, salt, cinnamon, cloves, ginger and nutmeg. Set aside.

In a second smaller bowl, mash bananas to a smooth texture. Set aside.

In a third bowl, whisk eggs together until scrambled. Add vanilla, honey, nut butter and sweet potato puree; combine. Add mashed bananas to wet mixture and blend together (a spatula works best).

**TIP**Steps 2 and 3 and be combined if using a blender. Add all wet ingredients to blender. Blend for 20-30 seconds on medium speed until all ingredients are combined. The only difference is you will get a smoother texture, since the banana will become pureed instead of smashed.**

Now combine the wet and dry mixtures together. Batter should not be too runny. If it is, add more quinoa or oats until desired texture.

Bake for 25-30 minutes until bars are golden brown and firm to touch. Remove and let cool completely in baking pan. Cut into 16-18 squares. May store in fridge for up to 4 days or freeze.

These can easily be made into muffins. I use silicone liners, but traditional liners will work as well. The batter typically makes 16 muffins, but you can make them smaller if you’d like, just reduce the baking time.

These are so easy to make and so satisfying! I usually make large batches of them and freeze.

They warm up perfectly in the microwave, or thaw in the fridge overnight.

Remember to give thanks to the sweet potato as well. Don’t let pumpkin have all the fun!!!

Happy Baking!

Dinner, Food, healthy eating, Lunch, menu planning, recipes

Welcome Fall! Coconut Carrot Butternut Squash Soup

October 7, 2015October 7, 2015 Healthy Little Secret

So, I’ve never really been a “fall” person. I know, I shouldn’t really say that out loud! I don’t even really like Pumpkin Spice Latte. Yep, there… I said it! Don’t judge me. There is a reason, and it makes perfect sense. I grew up in Miami. And the weather stayed 85 degrees all year round, for the most part. There really is no such thing as fall there—or winter for that matter. Drinking something hot to warm you up wasn’t a thing. This was just something I grew up with. I LOVE hot weather. I’m just that girl. Warm Blooded!!!

Time went on, and I landed on the West Coast. Funny thing, here in the OC, we still don’t get fall and winter seasons like most of the country. But the weather shift is slight and a cool breeze does come our way. Just today, it’s actually raining here and the temperature hasn’t gotten above 65 degrees (by the end of the week it will back up to 95) and I’m taking advantage of this. These types of days are best for chilies, stews and baking. But today, I’m thinking soup.

Soup is one of those dishes that brings back memories, cures the common cold and is just a bowl of comfort. What I love most about soup is it can be made out of almost everything, appeal to almost anyone and can hit almost every type of flavor. Chowders, Chicken Noodle, Beef and Barley, Split Pea, Broccoli and Cheddar…the list goes on and on. My love for Asian spices tends to come out more during these cooler months for some reason. Pho and Tom Kha soups are two of my favorite to eat this time of year. I could eat them daily! Both very different, but I love the subtle tastes of ginger, cilantro and lime in both. Ahh. Love.

I’ve been messing around the kitchen, trying to create something that has that similar flair, but as a veggie option. The great thing is the original version is Vegan, Vegetarian, Paleo and Whole30!!! A soup that will fit the needs of everyone at your dinner table!!!

Carrots and Butternut Squash are two fantastic fall veggies, and what better way to appreciate them then to make a soup. The Coconut Carrot and Butternut Squash Soup below will become your new favorite, I promise! It’s so easy to prepare, a one pot/blender wonder! Ready in about 35 minutes you’ll have love in your bowl!!!

What’s great about this soup is that you can take it in so many different directions. You can prepare it as shown, make the texture completely smooth, or have it chunky. Use different types of nut butters. Add different types of toppings. Leave out the coconut milk. The options here are endless. All you need is some imagination, a large pot and a blender and a few ingredients and SOUP IS ON!

Coconut, Carrot and Butternut Squash Soup
Serves 4

Ingredients
2 tbs coconut oil
1/2 large yellow onion, chopped
3 cloves garlic, diced
2 cups carrots, scrubbed (or peeled) and chopped
2 cups butternut squash, peeled and chopped
Salt and Pepper
2 cups Veggie Stock
2 cups water
1 can coconut milk, whole
1/3 cup creamy cashew or almond butter
2 tsp chili garlic sauce (use less for less spice)

TOPPINGS: Fresh basil, cilantro, or mint; chopped nuts, Siracha or chili garlic sauce. For heartier
soup, add roasted kale or Brussels sprouts and fried pancetta or prosciutto (takes it to another level!!!)

Instructions:

Heat a large pot over medium heat.

Dice onion and garlic. (Can leave whole as well. Cook time will be a little longer). Add to pot with 2 Tbsp coconut or olive oil. Add carrots and butternut squash and cook for 5 minutes.

Season with a each salt and pepper, then add veggie stock and 2 cups of water and stir.

Bring to a low boil, then reduce heat to a simmer. Cover and cook for 20 minutes, or until veggies are tender.

Transfer to a blender (or use an immersion blender) and blend until smooth and creamy. (Cover with a towel in case your lid leaks any soup while blending.)

Add nut butter and chili garlic sauce to the blender and blend to combine.

Taste and adjust seasonings as needed. Add ½ can of coconut milk to start. Blend. Add rest for desired taste/texture.

Add more chili garlic sauce for more heat.

Serve immediately by itself or with desired toppings.

Enjoy!

health, Lifestyle, recipes

Snack Happy! Spicey Pepper Dip: Bean, Gluten and Dairy Free

July 28, 2015July 28, 2015 Healthy Little Secret

I’ve been on this mission to create healthful snacks. I know my body works best when I eat three meals a day plus two snacks in-between. If not, I get hangry and that’s not good a good thing. Never heard of hangry? Well, I can guarantee you’ve felt it! It’s when you’re so hungry you get angry and then become one with the refrigerator!!! ERRR!!! You almost feel a little out of control mainly due to your blood sugar dropping, and you end up eating whatever you see first vs. something satisfying and healthful. I don’t know about you, but I like to save up my calories for something really good and not binge hangry eating!!! 80 healthful and 20% whatever you want. Important not to switch those numbers around and a hangry appetite can do just that!

So the journey began to find a healthful snack. I’ve tried all kinds of homemade, healthful things…but have begun to get bored. Hummus with veggies – BORING! Apple and almond butter – BEEN THERE DONE THAT! Cheese and celery – SNOOZE! Although these snacks are very healthy and could absolutely fill my hunger, I was getting bored with them and found my way into the fridge more times than I needed because I wasn’t satisfied!

Above everything else, my body has decided to reject beans. BEANS. I could live off chickpeas. That means no kind of hummus or bean dip. Ugh, now I’ve really have to think outside the box and figure out something that will cover all my needs: filling, healthful, satisfying and above all not boring. What’s a girl to do?

I recently read a fantastic book called The Beauty Detox Foods and was inspired by all the healthful foods you can have in your life and still be satisfied. (Check out the book if you need some tips on healthful eating. The author’s vision is clean vegan eating and foods that heal the body. Love that! Everything homemade.)

Have you ever had Muhammara Dip? I hadn’t until I picked up the book. It’s a traditional Middle Eastern dip packed with walnuts, red peppers, spices and olive oil. But the author of The Beauty Detox Foods managed to make it healthy by keeping it raw and eliminating the olive oil.

This particular dip totally inspired me to get in the kitchen and test our some new recipes. I’ve toyed around with a recipe for some time now. I love to mix it up and have found my version of a healthful pepper dip. It’s delicious! It’s spicy, tangy, sweet, and is 100% satisfying. Goes with any kind of veggie or you could turn it into a spread or thin it out for a healthful dressing.

The base of my dip is roasted cashews. I’m using cashews for a few reasons. Roasted cashews add a richness to this dip that regular nuts just wont do. In addition, cashews, when ground, give a starchy quality that thickens your recipes without actual starches. It’s great to thicken soups, stews, curries (it’s typically the base of curries) and desserts. The plus is that cashews have great health benefits. They are a good source of Iron, Magnesium, Potassium and Protein.

Behold, your new favorite snack:

Spicey Pepper Dip

Ingredients:
1 cup roasted cashews
4 small tomatoes, roasted or grilled
3 hatch chilis, roasted and skinned
2 tbsp sesame seeds
1/2 tsp garlic powder
2 tbsp lemon juice (1/2 large lemon)
1 tsp tamari sauce
1/4 tsp salt

Directions:
Place cashews, sesame seeds, and garlic powder into a high-speed blender. Blend until it comes to a mealy texture, almost paste like. Then add remaining ingredients and blend until smooth!

It’s that simple. A few minutes and you’ve got the base of a healthful and satisfying snack. Think about how great this would be at parties in addition to your daily snack. It’s easy to make in a large batch and with no dairy, it can sit out worry free!

Some things to note:
**This version of the dip is not raw. However, you can change to accommodate raw eaters! Raw cashews, garlic, tomatoes and chilis would be perfect in this recipe.

**I HIGHLY recommend roasting your own veggies. They take about 10 extra minutes to prepare on the grill or under a broiler. The chili peppers I did skin, but the tomatoes I just left whole. If you’re not into that, you can substitute canned fire- roasted tomatoes with green chilis. But again, TRY to roast yourself. It’s super easy, I promise!