Wednesday, November 19, 2014

Apple, Bacon and Broccoli Salad

Looking for a new way to get in your greens?  This salad is filling, full of nutrients, sweet, savory, and has the perfect amount of crunch.  Having broccoli as the base allows you to dress the salad and it doesn't get soggy like a leafy salad would.  You can make it on Sunday and enjoy it throughout the week!
Besides the amazing taste, this salad is packed with incredible health benefits, and here are my top 3 for a healthy and active life:

1. Broccoli helps with Cholesterol Reduction.  Like many whole foods, broccoli is packed with soluble fiber that draws cholesterol out of your body (so wait until after your run to eat it....)
2. Anti Oxidant and Anti inflammatory nutrients to help fight cancer, increase hearth health, and reduce allergic reactions. 
3. Healthy Bones!  Broccoli contains high levels of both calcium and vitamin K, both of which are important for bone health and prevention of osteoporosis.  The healthier your bones, the longer you'll be moving!

Here's the Recipe, enjoy!


Apple, Bacon, Broccoli Salad with Rosemary Vinaigrette Dressing

INGREDIENTS

2 heads broccoli, florets only, chopped
1 large red apple, diced
1 cup toasted almonds, chopped
½ cup pomegranate seeds (can buy pre packaged and ready to go seeds at costco, highly recommend!)
¼ cup dates, chopped (about 10)
4 slices crispy bacon




For the vinaigrette:
2 cloves garlic, minced
the juice of 2 limes (about 1/4 cup)
¼ cup avocado oil (or extra-virgin olive oil)
2 tbsp Dijon mustard
1 tbsp white wine vinegar (or apple cider vinegar)
2 tbsp raw/unpasteurized honey
½ tsp salt
½ tsp black pepper
1 tbsp fresh rosemary, chopped

INSTRUCTIONS

Steam the broccoli over salted boiling water or cook it in the microwave in about a quarter of a cup of slightly salted water for 2-3 minutes, until it turns bright green and is slightly softened. Plunge the cooked broccoli in icy cold water to stop the cooking process and set it in a colander covered with a paper towel to drain and dry, place in fridge until time to use.

In a separate pan, cook the bacon strips until nice and crispy (I like mine well done as you can see).  Remove to a plate lined with a paper towel to absorb excess fat. Reserve. Chop up toasted almonds, dates, and apples, and set aside.



In a small food processor, add all the ingredients for the vinaigrette and process until smooth and creamy. Set aside.

In a large mixing bowl, add broccoli, pomegranates, apples, chopped dates, chopped almonds and vinaigrette and mix until thoroughly combined. Break the bacon into pieces and mix it right in.
Serve immediately or leave in the fridge for a few hours to allow flavors to develop. This salad will keep in the fridge for 5 to 6 days in an airtight container.





*Bonus* I used some left over dressing, added with a dash of balsamic vinegar, as a glaze to some Fish that I had on the other half of my plate with the salad, it was divine!  Pour glaze on raw fish in a pan and bake at 400 F for 15 min.  

Wednesday, November 5, 2014

Mini Paleo Pumpkin Pies


Alright if you didn't already know this I love anything Pumpkin!  Maybe its because I'm an October baby, but either way I love it.  I love pumpkin pie but usually feel like crap after I eat it, so I decided to give it a healthy twist.  This crust is completely Gluten Free, and full of protein and healthy fats.  The Filling is light, creamy, and full of flavor.  The muffin size is perfect when you just want a little bite and not a whole piece of pie, so you can have your cake and eat it too ;)  I hope you enjoy this healthy spin on a fall classic as much as I did!





Mini Paleo Pumpkin Pies:

Crust-
-1 C Cashews + 1 C Almonds ground up to flour
-1 Egg
-2 Tbs Coconut Butter

Preheat oven to 350.  Combine in a food processor until it becomes dough like.  Spoon into muffin tins and press down firmly to form a crust shape.  Bake for 6-8 min, or until edges are starting to brown.  Remove at let them cool.

Pie Filling-
-1 Can Pumpkin puree
-1/2 can coconut milk
-1/2 C raw honey or maple syrup (I used a mixture of the two)
-2 eggs
-1 tsp cinnamon
-1 tsp pumpkin pie spice

Blend together with hand mixer.  Beat until there are no lumps.  Pour filling into muffin tins over crust. Bake for 15-20 minutes, or until centers are firm.  Use knife to remove mini pies from the muffin tins.  Top with a dollop of whip cream. 


Sunday, November 2, 2014

Quinoa Carrot Muffins


Busy, early mornings call for a quick, on-the-go breakfast that will give you energy for what the day has in store for you.  Also having healthy snacks on hand can keep you from consuming the alternative junk food snacks that are usually the most convenient.  For these reasons and more I present to you.... Carrot Quinoa Whole Wheat Cinnamon Muffins.  Dont let the name intimidate you.  There's just so much goodness packed in these muffins I had to fit it all in the title.  These Muffins pack a punch with quinoa, greek yogurt, and carrots in the mix providing Protein, complex carbohydrates, and energy.  Great for breakfast or a pre or post workout snack.  

My top 3 reasons why Runners should eat more Quinoa....

Quinoa is the only grain that is a complete protein, which means it contains all nine essential amino acids your body needs to repair your muscles after a good workout.
Quinoa is rich in complex carbohydrates to replenish muscle glycogen after depleted from your workout.
Quinoa is also a great source of fiber, which can help reduce blood sugar levels, lower cholesterol, increase fullness and help with weight loss.  Not to mention trace minerals such as magnesium, riboflavin and antioxidants that Quinoa is packed with.  

Here's the recipe, Enjoy!


Quinoa Carrot Muffins:
makes 16 muffins

Ingredients:
Dry....
1 C cooked Quinoa (1/2 C dry quinoa cooked in 1 C of water)
1/4 C Maple Syrup
1/4 C Brown Sugar
3/4 C Whole Wheat Flour 
1/4 C flaxseed meal
1/4 C Coconut Flour
1 tsp baking soda
1/2 tsp salt
1 1/2 tsp cinnamon
1 tsp nutmeg

wet...
1/3 C Coconut Butter (can use regular butter)
1/2 C low fat plain greek yogurt
2 tsp Vanilla extract
2 eggs beaten
1/4 C unsweetened vanilla almond milk
1 1/2 C carrots shredded 

Directions:
Preheat oven to 350.  Cook the Quinoa by boiling 1/2 C dry quinoa in 1 C water, cook for about 15 min.  Mix the Dry ingredients and the Wet ingredients in a seperate bowl, then combine together.  You can also add nuts to this recipe if you would like.  Fill you Muffin tins 3/4 the way full.  Bake for 18-25 minutes, or until toothpick comes out clean.  
When Muffins are done and cooled, you can store in the freezer to store and heat them up when you want one.