Healthy Pancakes…say what?

Yes! The rumor is true! You CAN have yummy, delicious pancakes that are healthy. Mind boggling, right?! Even better news, I will be posting a recipe of these rumored healthy pancakes so you can try them yourself. Now that you’re totes excited, let’s make some pancakes! tumblr_muljx65Nax1qkpc62o1_500

Recipe

  1. in a bowl, mash up one banana with a fork
  2. crack in two eggs
  3. add in 1/4 cup of oat flour (you can also grind your own oats with a food processor)
  4. lastly, a few dashes of cinnamon
  5. cook these babies up in a pan with a bit of coconut oil
  6. add some fresh fruit and 100% maple syrup, and always treat them with love <3

Enjoy!

Until next time,

Claire

 

 

 

Superfood’s of: Fats

Remember when I started this series a while ago? You can read the last post here: https://clairetyblog.wordpress.com/2013/01/27/superfoods-of-starches/ A superfood is a food that fuels your body and has nutritious benefits. Sounds awesome right? Well it is! So, let’s get started and EAT UP!

Avocado 8e241e5adb366dd38bea90cb3919c746

  • One avocado provides your body with vitamins A, C, E, K and B6
  • Avocados are anti-aging, can improve eye health, and help to regulate blood sugar
  • Avocados are a complete protein. But unlike a meat like steak, the avocado protein is easy for your body to absorb.

Salmon

  • Salmon contains vital ingredients for a healthy diet:  protein, essential fatty acids, anti-oxidants (vitamins D, E, B-carotene, minerals zinc, iron, copper, manganese and selenium) vitamin A, a range of B vitamins, as well as calcium, phosphorus, potassium and sodium
  • A natural source of Omega-3 which has been shown to help in preventing coronary heart disease, high blood pressure, rheumatoid arthritis and depression.
  • Omega-3s are essential because they cannot be produced naturally by the human body.
  • Not to mention, salmon is low carb and high protein. 46534e4cabfef56652ac2bf7d001b7bd

Egg

  • Eggs will keep you fuller longer while slimming your waistline. So try an omelet next time you’re grabbing for that bagel.
  • One egg is only about 72 calories, packing in healthy fat, protein (6 grams per egg!) and vitamins.
  • Eggs are one of the few foods that contain naturally occurring vitamin D. r-EGG-YOLK-HEALTH-large570

 

 

 

 

 

Sources:

Avocado- http://www.fullcircle.com/goodfoodlife/2012/06/21/5-health-benefits-of-avocados/

Salmon- http://www.tassal.com.au/why-is-salmon-a-superfood.html

Egg- http://www.womenshealthmag.com/nutrition/benefits-of-eggs

How to Shop Healthy at the Market

vegggShopping in markets can be tough when you are trying to be healthy because of the temptation to get unhealthy foods and simply confusing if you don’t know how to shop right. Many people think that healthy shopping can be expensive, and I’m not going to lie, it can be. But if you shop smart than it will end up being cheaper then shopping unhealthy.g cart

Here are my tips:

  • make sure to not shop on a hungry stomach, you will be drawn to everything
  • plan ahead if you are wanting to not goes crazy with spending. set yourself a certain amount of money and/or write a grocery list and stick to it. 
  • make sure to include fruits, vegetables dairy, lean meats, fish, beans, and nuts
  • to keep it interesting, try a new fruit/veg/nut/yogurt each week
  • spend the most time in the produce and choose a rainbow of options
  • for breads, pastas, and cereals get the least processed, most natural, and lowest ingredient choice there is. Kashi and 365 are good brands to try
  • strawberries, bell peppers, apples, and all meats must be organic.market
  • try nut milks instead of dairy milk and try to find yogurt with the least processes,most natural, and words that you can pronounce. Chobani, Fage, and Siggi are all good brands.
  • buy your fruits and vegetables fresh, not canned
  • choose “real” foods, such as 100% fruit juice or 100% whole-grain items with as little processing and as few additives as possible. If you want more salt or sugar, add it yourself.
  • avoid foods that contain artificial ingredients or ingredients you can’t pronounce.
  • if possible; try to go to farmers markets to get fresh items and to support your local farmers

Vegetable and Quinoa Stir-Fry

Tonight I whipped up this vegan vegetable and quinoa stir-fry. It doesn’t take very long to make and is loaded with protein. I will post the vegetables I used but you can use any vegetables that you have laying around.

stir fry

 

Recipe:

  1. Measure 1/4 cup  of quinoa with 3/4 water and put into a small pot
  2. Let quinoa cook on low heat for about 15 minutes or until the quinoa is fluffy and absorbed all the water
  3. If the quinoa soaked up all the water but is not fluffy, add more water. Add water in little quantities
  4. Cut two stalks of celery, one large carrot, preferred amount of red onion, and one head of broccoli
  5. Now, get a pan that can be used for a stir-fry, put 1tbs of olive oil in it, and add all the vegetables
  6. While the quinoa and vegetables are cooking, measure out 1/2 cup of frozen edamame in a bowl and hot water to de-thaw. Fresh edamame is totally fine as well
  7. Once everything is done cooking, put in in a big bowl and eat with optional cracked pepper and balsamic vinegar.

This is a vegan meal but some chopped organic chicken can be added in addition

Soup

I love to make this soup on a cool fall day or whenever I want something “detoxing”. If you make any recipe’s of mine and post them on Twitter or Instagram leave them with the hashtag #clairety so I can see them.

soup

Recipe:

  1. Saute’ a Mirepoix mix(I get mine from Trader Joes) or just cut up 1 white onion, 3-4 large carrots, and 3-4 large celery stocks. Saute’ for 8-10 minutes with 2tbs of olive oil.
  2. Add one can of “soup beans” (I get mine from Westbrae Natural brand. The mix contains beans, barley, and lentils) or white cannellini beans
  3. Add one box of low sodium or unsalted vegetable broth (approximately four cups)
  4. Add one can of unsalted tomatoes(blended)(approximately three cups)
  5. Let cook for 20-30 minutes stirring occasionally

Serve with optional cheese of choice and cracked pepper. 

Chicken Chili

  1. chicken chiliAdd 2tbs olive oil to a pot and add (cut up) 3 stocks celery, 3 carrots, and 1 white onion. (also at grocery store they sell a Meropox which is this mix pre-done) Optional shallot and/or garlic. Let brown for 10 minutes stirring occasionally.
  2. Add one pound of organic ground chicken and let brown with vegetables and onion for 10-15 minutes
  3. Add 1 can no sodium black beans, 1 can no sodium pinto beans, 1 can no sodium tomatoes (blended up), and 1-2 tbs tomato paste.
  4. Let cook for 20-30 minutes stirring occasionally.

Serve with an optional ¼-1/2 avocado and cracked pepper/red onion.

*This recipe can be made vegan and vegetarian by just not doing ground chicken and it will taste just as great

Clairety

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