Raspberry Chia Seed Jam

Have you heard of chia seeds before? I am sure you have as they have become a health craze and been classified a superfood. Let me tell you some reasons why chia seeds are superfood and catching so much buzz in the health and fitness world.

Chia seeds (ounce per ounce) have:

• 100% more potassium than bananas
• 200% more iron than spinach
• 100% more fiber than bran flakes 
• 500% more calcium than milk
• 700% more omega 3 than salmon
• 1400% more magnesium than broccoli 
• 500% more protein than kidney beans
• 800% more phosphorus than whole milk
• more folate than asparagus
• more antioxidants than blueberries

If those facts don't scream superfood qualities, I don't know what does! 

The best part of this little seed is everything you can do with it! Some of them include:

• Chia Eggs
• Adding them to smoothies
• Chia pudding (recipe coming later this week!)
• Homemade energy gel
• Use them for a thickener...

...Which leads me to today's recipe, Raspberry Chia Seed Jam! It is refined sugar free, easy to make, and the best part... DELICIOUS! If you aren't fond of raspberries, you can use any berry or grape you would prefer. 

Raspberry Chia Seed Jam

(makes about 1 cup of jam)

Ingredients:

2 cups of frozen or non-frozen raspberries (preferably organic) 

1/4 cup water

2 tbslp honey or maple syrup (3 tblsp if you want a sweeter jam)

2 tbslp chia seeds

Method:

1. If you are using frozen raspberries, allow them to defrost in the refrigerator first.

2. Add raspberries, water, and honey/maple syrup to a pot and bring to a boil.
3. While waiting for it to come to a boil, use a potato masher or fork to mash up the raspberries.

4. Once it is boiling, turn the heat down and simmer uncovered for 5-7 minutes, or until the mixture begins to thicken.

5. Once it starts to thicken, turn off the heat and stir in the chia seeds.

6. Allow the mixture to cool down for 10-15 minutes, pour into a mason or canning jar, and place in the refrigerator overnight.

The jam will last up to 2 weeks in the refrigerator. Will last a shorter amount of time if using organic ingredients!

Enjoy! xo

Apples and Bananas... Banana Bread

Good morning gorgeous humans! I woke up this morning with a craving for banana bread; it must be the cool windy morning we are having here in Sacramento. I am definitely gearing up for Fall recipe wise. It is my favorite time of year, with both my favorite holidays Halloween and Thanksgiving! (Every fat kid at heart loves Thanksgiving!!) I grew up in Southern California, and they don't really have a Fall season where leaves change, weather changes, etc. So when I moved up to Nor Cal, experiencing my first Fall here was amazing! 

So anyway, back to my cravings... I wanted banana bread, but I didn't want to feel extremely guilt for it. I had also picked up some spelt flours and I wanted to try them out. Spelt flour is a wheat flour, but it has less gluten than whole wheat flour, which is what I typically use. It is NOT 100% gluten free, so if you are celiac, don't use it as an alternative. However, for those who are not, it is a great alternative to whole wheat flour. It is light, nutty, but a little sweet too. I used both whole spelt flour and white spelt flour in this recipe because mixing them makes for a better baking batter, but if you wanted to use all whole spelt flour it would work too! Spelt flour has a great amount of protein and fiber, and essential nutrients! 

So now, you are probably wondering how to make this amazing bread right?! Well let me share with you the recipe that will have your family and friends loving you forever! ;) 

What You'll Need:

(Makes 1 loaf of bread)

1 1/4 cup white spelt flour

1 1/4 cup whole spelt flour

1/2 tsp baking soda

1/2 tsp baking powder

1/2 tsp salt

1 1/2 tsp cinnamon

1 cup overly ripe mashed bananas (about 2-3 bananas, and not too overly ripe)

3 TBLSP of egg whites

3/4 cup date purée 

1/4 cup honey or pure maple syrup

1/4 cup coconut oil

1/4 cup unsweetened applesauce

2 tsp vanilla

Method:

1. Preheat oven to 350 degrees and grease a loaf pan.

2. With a fork, mash the bananas into a purée. It is okay to leave some chunks of banana!

3. Combine all the dry ingredients together, and combine all the wet ingredients together.

4. Pour all the wet ingredients into the dry ingredients, and mix with a wooden spoon until there are no clumps.

5. Pour into the greased loaf pan and bake for 40-45 minutes, or until a toothpick comes out clean when stuck in the middle of the bread.

That taste of Fall is upon you! Enjoy!

#eatyourheartout 

Chocolate Chip Cookies!

Hello World,

It's Christina here, and well... I LOVE COOKIES! I especially love ooey gooey chocolate chip ones. The kind that when you break them in half the chocolate strings like the cheese in a grilled cheese. I love the smell, the taste, the crunchy outsides and soft insides. Yep, I love it all!

I tried to come up with a recipe that was a little healthier than normal chocolate chip cookies, but still delicious. I tried these cookies out on a group of guys and dolls, and they were a hit! So today, well I guess tonight, I am going to share with you my recipe for delicious (not AS bad for you) chocolate chip cookies!

What You'll Need:

(Makes anywhere from 2-3 dozen)

1/2 cup Earth Balance

1 cup packed brown sugar

1 TBLSP ground flax or chia seeds

3 TBLSP water

1 tsp pure vanilla extract

1 1/2 cups whole wheat flour

1/2 teaspoon cream of tartar

1 tsp hot water

1/2 tsp baking soda 

1/4 tsp salt

3/4 cup dairy free chocolate chips

1/2 cup chopped walnuts (optional)

Method:

1. Preheat oven to 350 degrees.

2. Mix together the TBLSP of ground flax or chia seeds with the TBSLP of water and put it in the refrigerator for 10 minutes.

3. Cream together sugar and butter.

4. Add vanilla extract and flax/chia egg and combine well.

5. Next, dissolve the baking soda into the hot water, then add the mixture and salt to the sugar batter and mix well.

6. Blend in flour and cream of tartar until there are no clumps.

7. Gently fold in the chocolate chips and walnuts (if using) to the batter.

8. Scoop the dough onto an ungreased cookie sheet and bake for 10-12 minutes of until golden brown.

9. Take the cookies out of the oven and allow them to cool for 5-10 minutes before moving them.

Enjoy!!! :)

Ratatouille... Not the Movie

When life gives you homegrown organic heirloom tomatoes, you make ratatouille! 

I was at the Pageant of the Masters in Laguna Beach when I was home last week, and I had an amazing side dish of ratatouille. It is one of my favorite side dishes. So much flavor and depth. 

When I came home from my trip, Tyler had brought home fresh heirloom tomatoes from his coworkers garden. Immediately I knew I was going to make ratatouille! I always thought of the dish as more of a fall or winter dish, but surprisingly, it is a great summer dish since it has zucchini, bell peppers, tomatoes, eggplant, etc. Let's get to how you make this wonderful dish! 

What You Will Need:

(Makes 6-8 Servings)

1 medium eggplant cubed and drained

2 red bell peppers chopped

2 medium zucchinis chopped into crescent moon shapes

3 cloves of garlic minced

2 medium tomatoes diced

1 large yellow onion cut into 1/2 inch strips

1 bunch of basil wrapped with cooking twine + 6 leafs of basil chopped

Pinch of crushed red pepper

Salt to taste

Fresh ground pepper

1 1/2 TBLSP olive oil divided

1. Cut the eggplant into cubes and set it out on paper towel to drain while you prep the rest of the vegetables.

2. Once all the veggies have been prepped, wipe a nonstick pan down with a little olive oil and heat to medium heat. When the pan is heated, cook the eggplant until it is a golden brown, and then take it off the heat and set it to the side.

3. In a large pot, heat one tablespoon of olive oil to medium heat. Add the onions and sauté for about 5-7 minutes until the onions start to become translucent.

4. Next, add in the garlic, basil bunch, crushed red pepper, and a pinch of salt and continue to cook for 2-3 minutes.

5. After 2-3 minutes, add in the peppers and cook for a couple minutes before adding the zucchini. Allow it all to cook together for a couple minutes.

6. Next, add the tomatoes and cook for 8-10 minutes covered.

7. After 8-10 minutes, add the eggplant to the pot, and continue to cook the ratatouille covered for 15-20 minutes on low-medium heat. 

8. Once the veggies are soft, turn off the heat, take out the basil bunch using tongs, and add the remaining 1/2 TBLSP of olive oil, a pinch of salt, and some fresh ground pepper and stir.

 

Serve warm & enjoy! 

Vegan Zucchini Bread!

Today I bring you vegan zucchini bread! Yep, it's delicious and hard to stop consuming! 

This recipe is lower in fat, has protein and is fiber rich, does not contain ANY refined sugar, and is simply delicious! 

What You Will Need:

(1 loaf of bread or 10-12 muffins)

1 flax or chia egg (1 TBLSP ground flax or chia seed and 3 TBLSP water. Combine and refrigerate for 10 minutes before adding to the wet ingredients.)

1/4 cup pure maple syrup

3/4 cup blended dates (Soak the dates in water for at least an hour, save the water but drain the water out into a bowl or plastic container, using a food processor or blender, purée the dates into a paste, adding a TBLSP or two of the date water. **You can save the extra date paste in the fridge and use it later on!)

1/4 cup no sugar added applesauce 

1/4 cup coconut oil (or vegetable oil)

1 cup grated zucchini 

2 teaspoons vanilla extract

1 1/2 cups whole wheat flour 

1/2 tsp baking powder

1/2 tsp baking soda

1/2 tsp salt

2 tsp ground cinnamon

Optional: 1/3 cup dairy free chocolate chips, chopped walnuts, or raisins.

1. Preheat oven to 350 degrees.

2. Grease a bread loaf pan.

3. Whisk together flax/chia egg, maple syrup, date purée, applesauce, coconut oil, zucchini, and vanilla extract.

4. Combine the flour, baking powder, baking soda, salt, and cinnamon together in a large bowl.

5. Pour the wet batter into the dry and mix with a wooden spoon until fully combined.

6. Pour the batter into the pan, and bake for 35 minutes, after 35 minutes, place foil lightly over the top of the loaf and bake for another 10-15 minutes, or until a toothpick comes out clean.

7. Let it cool for about an hour (IF you can wait that long) and serve!

**IF you are making muffins, preheat oven to 425 degrees, let the muffins cool for 5 minutes and then turn them down to 350 degrees and continue to bake for about 12-13 minutes.

Amazing Zucchini Bread!

Hello All! I feel like it has been forever! Life has been crazy, but amazing! Lots of traveling, cooking, planning, and creating. Today I bring you zucchini bread! Yep, it is not a mistake, it is bread with actual zucchini in it, and it is AMAZING!!! Even Tyler thought it was the best thing ever! 

This recipe is lower in fat, has protein and is fiber rich, does not contain ANY refined sugar, and is simply delicious! 

What You Will Need:

(1 loaf of bread or 10-12 muffins)

3 TBLSP egg whites

1/4 cup honey

3/4 cup blended dates (Soak the dates in water for at least an hour, save the water but drain the water out into a bowl or plastic container, using a food processor or blender, purée the dates into a paste, adding a TBLSP or two of the date water. **You can save the extra date paste in the fridge and use it later on!)

1/4 cup no sugar added applesauce 

1/4 cup coconut oil (or vegetable oil)

1 cup grated zucchini 

2 teaspoons vanilla extract

1 1/2 cups whole wheat flour 

1/2 tsp baking powder

1/2 tsp baking soda

1/2 tsp salt

2 tsp ground cinnamon

Optional: 1/3 cup semisweet chocolate chips, chopped walnuts, or raisins.

1. Preheat oven to 350 degrees.

2. Grease a bread loaf pan.

3. Whisk together egg whites, honey, date purée, applesauce, coconut oil, zucchini, and vanilla extract.

4. Combine the flour, baking powder, baking soda, salt, and cinnamon together in a large bowl.

5. Pour the wet batter into the dry and mix with a wooden spoon until fully combined.

6. Pour the batter into the pan, and bake for 35 minutes, after 35 minutes, place foil lightly over the top of the loaf and bake for another 10-15 minutes, or until a toothpick comes out clean.

7. Let it cool for about an hour (IF you can wait that long) and serve!

**IF you are making muffins, preheat oven to 425 degrees, let the muffins cool for 5 minutes and then turn them down to 350 degrees and continue to bake for about 12-13 minutes.

Taco Tuesday On Hump Day!

The fiancé kept telling me he wanted taco salad, and naturally I kept putting him off. Just kidding! Honestly it has been so hot here in Northern CA, that I thought it would be perfect and refreshing too! 

I knew I wanted it to be easy, light, healthy (obviously) but I also didn't want it to take too much time to prepare. I actually prepped everything earlier in the day, went for a walk and finished it in 10 minutes. (I wasn't sad about that!) 

Since the recipe I made is for 4, we had it two nights in a row and both nights were equally as delicious! Below is a picture of my salad from the first night, when it is all mixed together! 

This recipe is very versatile for people's eating needs. It can be made for meat eaters, vegans, vegetarians, it is gluten free, and it is easy to make any of the variations! All the variations will be discussed below.

Taco Salad 

4-5 Servings

1/2 lb ground turkey/chicken/soy crumbles 

1 can of beans (I used kidney)

2 avocados 

2/3 cup chunky salsa

1/2 lime or small lemon

1/4 cup onion

1/2 TBLSP cumin

1/2 TBLSP chili powder

1/2 TBLSP + 1/2 tsp garlic powder

salt and pepper

3-4 corn tortillas

olive oil

1/4 cup diced green onion

2 stalks romaine hearts

1/2 cup cooked corn (optional)

**Note: If you don't want to use beans in the recipe, use 1lb ground turkey/chicken/soy crumbles

Method:
1. Preheat oven to 350*
2. Cut corn tortillas in half and then each half into thirds to make triangles.
3. Place them on a baking sheet, brush them with a tiny bit of olive oil and sprinkle with a bit of sea salt.
4. Bake tortillas for 20 minutes or until golden brown and crispy.
5. Take them out of the oven and let them cool.

While the corn chips are baking:
1. Drain and rinse the kidney beans and set to the side to let dry.
2. Mash two avocados in a bowl, add 2/3 chunky salsa and mix together, then add the juice of half a lime or lemon, 1/2 tsp of garlic powder, and a bit of salt and pepper, mix well, cover, and put in the refrigerator.
3. Chop the romaine hearts, put them in a strainer and rinse them well. Pat them dry with a paper towel, and put the strainer back in the fridge.
4. Next wipe down a nonstick pan with coconut oil or olive oil, or spray with Trader Joes' cooking spray. Heat the pan to a medium temperature.
5. Start by sautéing the onions for about 2 minutes. At this time add the ground turkey/chicken/soy crumbles and cook for 2 minutes.
6. Stir the meat/crumbles and then add the cumin, chili powder, the rest of the garlic powder (1/2 TBLSP), a dash of salt, and pepper. Cook for another 2 minutes.
7. Next add the beans to the meat/crumbles and keep stirring every 1-2 minutes until meat/crumbles are browned and beans are cooked.

To Assemble:
1. Take a portion of the lettuce, top it with 1/4 or 1/5 of the beans and meat/crumbles mixture, green onions, 3 to 4 tortilla chips broken up, a couple tablespoons of corn, and guacamole for the dressing. Toss together and enjoy!

Peanut Butter, Chocolate, Protein Bites, Oh My!

I don't know about you, but I love anything that has peanut butter, I love anything that has chocolate, and anything that has both... Well, I REALLY LOVE!!! These peanut butter protein bites can be made in a variety of different ways to meet everyone's food and allergy needs. (Vegan, Gluten Free, Nut Allergies)

Some other things that I enjoy in life are: working out, cooking, music, dancing, singing, laughing, traveling. These bites incorporate a lot of what I love into my day when I make them. Today, I came home from working out, (these bites are an awesome post workout pick me up!) put some music on, and started to cook (assemble really) these amazing treats. Oh, and I definitely danced and sang the whole time!

Peanut Butter Protein Bites - Serving Size 2 Bites

To make these bites you'll need:

1 cup oats

1/2 cup natural peanut butter/almond butter/seed butter 

1/2 cup toasted coconut

1/4 cup ground wheat germ or ground flax seed

1/4 cup protein powder (I used Sunwarrior vanilla brown rice protein)

1/3 cup honey or pure maple syrup 

1/4 cup non dairy chocolate chips/cacao nibs/carob chips

Method:

1. Toast coconut in a nonstick pan. It toasts quickly, so make sure you are continually stirring it to get an even browning. 

2. When the coconut is toasted, pour it in a bowl to cool a bit.

3. If you are using flax seeds or wheat germ that is not already ground, grind flax seeds or wheat germ in a blender until it is like a flour/meal.

4. In a separate mixing bowl (if you have a standing mixer use that bowl), combine oats, ground flax seed or wheat germ, and protein powder and stir.

5. Add in toasted coconut and give it a stir, followed by the butter of choice and honey or maple syrup.

6. Combine all ingredients well. If you have a standing mixer or hand mixer, you can use it on a low to medium setting. 

7. Once it is fully combined, put it to the side to sit for a few minutes, while you prepare the chocolate. 

8. If you are using cacao nibs, you do not need to prepare anything, but if you are using chocolate or carob chips, put 1/4 cup of chocolate/carob chips in a baggy and seal it, making sure all the air is out of it. With a meat pounder, pound the chocolate/carob chips until they resemble nibs.

9. Add the chocolate/carob chips or cacao nibs into the mixture and combine well. 

10. Roll the mixture into 14 - 1 1/2 inch balls, place them in a plastic container, and put in the refrigerator. 

11. Eat cold and keep stored in the refrigerator.

Enjoy!

Vegan

If you are a vegan that does not eat honey, use maple syrup instead of honey. Make sure that if you are using chocolate chips, there is no dairy in them. You can also use carob chips instead. The protein powder used should be plant based protein instead of casein or whey protein.

Gluten Free

If you are gluten free, make sure your oats are certified gluten free. In addition, make sure that you use ground flax seed instead of wheat germ. You will also want to check to make sure your nut/seed butter is gluten free. (I used Skippy's natural peanut butter and it stated it was gluten free!)

Nut Allergies

If you are allergic to nuts, there are seed butters now that you can use instead of nut butters. Make sure you use a seed butter for this recipe if you make it!