Bagels. The ultimate carbohydrate-loaded treat. But what do you with a bagel when you've gone vegan? Cream cheese, the all-time most popular topping of all time is out of the question.
Here are some delectable vegan bagel topping ideas:
Want some more ideas? Check out this article.
We love brownies, but those boxed ones are terrible for you, and even homemade ones like grandma used to make will have you eating too much sugar and too much fat. The video above is a great way to have your brownies and eat them too! Enjoy.
Don't Have Everything You Need?
Sometimes you want to make brownies or cake, but you don't have everything you need. We recently discovered FoodStirs, a company that delivers baking kits to your house! The coolest part about this company is that you can set yourself up on a subscription and receive new kits monthly. So far, we've tried the cupcake kit, brownie kit, and the chocolate chip cookie kit. All of them were easy to use and just fun. If you want to try them like we are, you can use the code: SMORES20 to save 20%.
Scrambled Eggs with Fruit
Spray a medium pan over medium heat and scramble 3 eggs and 2 egg whites together. Season with salt and pepper. Add ½ chopped red bell pepper to the pan and cook until the eggs are cooked through. Serve the scrambled eggs with a banana sprinkled with 1 tablespoon flaxseed and a dash of cinnamon.
Super Citrus Smoothie
Blend together a frozen banana, 1 orange, a pinch of cinnamon, 1 tablespoon protein powder, 1 cup unsweetened almond milk, and 2 teaspoons hempseed.
Blueberry Spinach Smoothie
Blend together 1 cup spinach, 1 ¼ cup unsweetened almond milk, 1 cup blueberries, ½ frozen banana, 1 tablespoon flaxseeds and a pinch of cinnamon.
In a cup, spoon 1 cup nonfat yogurt into the bottom. Add 1 cup blueberries, 1 tablespoon chia seeds, ½ cup Old Fashioned oats, and a pinch of cinnamon. Stir and eat.
Oats, Apples, and Almonds
In a bowl, mix together 1 cup cooked oats with 1 diced apple, 1 tablespoon flaxseed, 1 tablespoon chopped almonds and a pinch of cinnamon.
Apple Banana SmoothieBlend together 1 Granny Smith apple, ½ frozen banana, 6 almonds, 1 tablespoon protein powder, 1 cup unsweetened almond milk, a pinch of cinnamon, and 1 tablespoon hempseed until smooth. Add more liquid if needed.
1. Preheat oven to 350 degrees F. Lightly grease a 9X9 square baking pan.
2. In a small pot, heat the almond butter and mashed bananas. Stir until combined; set aside.
3. In a food processor, coarsely chop the almonds. Coarsely chop apricots, cranberries and cherries.
4. Transfer to a bowl. Stir in the seeds and oats. Fold in the almond butter mixture. Press the batter into prepared pan. Bake for 20-25 minutes.
5. Let cool before cutting into bars/squares. Wrap individually in cellophane and store in fridge for up to 1 week.
Fifty eight million pounds of chocolate are bought around Valentine's Day each year. Can you believe that! And most of that chocolate is sugar-laden and not the best kind of chocolate for you in the world. I mean chocolate is delicious, but it not all chocolate is created equal. These paleo-friendly chocolate truffles will appease your cravings for chocolate without all of the other junk.
One of the best (and most expensive!) things to do at a movie theater is the popcorn. That yummy buttery, salty taste of freshly popped corn is enough to make me wear sweatpants every I see a movie. But woe is me -- I've learned to bring a bag of trail mix with me to the theater. Or better, yet, a bag of my own homemade popcorn. Because my homemade popcorn is delicious and not smothered in factory butter...which means that I can make it a part of my eating arsenal.
Popcorn can be a smart snack for a number of reasons. It's low in calories ( you can eat 3 cups of it for under 100 calories) and it is versatile. Popcorn transforms when it is dusted with curry powder or pumpkin pie spice. Seriously! It will change your world. And if you are loving popcorn, then try these three flavorings to spice up your popcorn:
Chocolate Peanut Butter Popcorn
**You can portion the popcorn into small bags to take with you to work or to the theaters (sorry Regal, we won't pay $7 for your popcorn anymore!)
Pumpkin Pie Popcorn
I'm really in love with breakfast that is easy, especially since my mornings are so crazy! I'm up at 4AM to workout, and then after working out, I "work" for a few hours before noshing on breakfast. Sometimes, I get hungry while working and it is such a lifesaver to have something portable.
My new favorite grab it and eat breakfast is the burrito. I don't eat grains like wheat, so I usually wrap mine up in a collard leaf, but I've included a tortilla in this recipe because tortillas are just so darn delicious.
You can make this egg burrito several days in advance. I make a few of them at a time so there is always something in the fridge.
What do you get when you mix cold oatmeal, soy protein powder, and peanut butter together? An amazing meal that is loaded with lean protein, complex carbs and healthy fats. Add a piece of fruit or some spinach to the side, and you've got yourself a solid meal.
Here's the recipe:
It's breakfast time and maybe you're tired of oatmeal and smoothies. We get it. A little variety can make living a healthy lifestyle easier. This week, why don't you add in a spinach and egg white omelet?
Our egg white omelet combines loads of spinach, red bell peppers, egg whites, and soyrizo. It's a breakfast that gives you complex carbs, healthy fats, greens and protein. What a great way to start the day!
Here's the quick recipe
In my effort to minimize the amount of refined carbohydrates in my diet (diet with a lowercase 'd' and not the nasty 'D' so many others refer to), I have eliminated bread (for the most part). As you can see, parenthesis are my neurotic asides.
Outside of a slice of pizza from my favorite pizza-by-the-slice pizzeria (which is now eight hours away due to my recent relocation), I don't eat a lot of bread. Actually, I really don't eat much wheat or rice or corn at all. I do love oats, though.
Anyways. I have changed the way that I eat lunch from sandwiches made with Killer Dave's bread to wraps made with collard leaves. Do I love the taste of collard leaves? Not really. I like them, but I definitely, do not love them. But they will suffice. My body will love me for it.
Collard wraps are the new slices of bread. And you know what, they can be pretty darn versatile. Roll up cod, turkey breast, tofu, or a bunch a sliced veggies, and wham! you've got a super portable lunch.
I make enough collard wraps every Sunday for the entire week. This week, I am doing strictly vegan collard wraps because we are going to be out in the sun a lot thanks to the many festivals in town. I wrapped my collard leaves with sliced carrots, red bell peppers, and a peanut-avocado sauce. Simply rolled them up, put two wraps in each container, and they are ready for the week.
It's 5AM. Okay, it's 5:30 AM and I am starving. I just woke up and I need something to hold me over for a few hours while I work, but I don't want use the blender because everybody else is still sleeping. I walk into the kitchen, open the fridge, and thank myself for being proactive because there is a delicious jar of cold berry chia oatmeal at the front of the fridge.
Oh Thank God.
Since my schedule is so hectic, I have to have portable, quiet breakfasts that don't make me cringe. I don't eat eggs. I don't eat bacon. I'm not into premade smoothies (have you seen what a banana looks like a few minutes after you've opened it? Yuck.).
Cold oatmeal works for me. It has a nice texture, a crunch, and sweetness. I like to make cold oatmeal with chia seeds (or pumpkin seeds), nuts, berries, and every now and again, a whopping scoop of peanut butter. Check it out.
Want apple pie for breakfast? I know I do! This apple oat almond protein smoothie is about as close as you are going to get to a healthy slice of apple pie for breakfast (or lunch, or dinner).
Simply whip up a juicy apple with oats, almonds and vanilla protein powder and you will be satisfied both physically and mentally. Oh, and guess what? This smoothie is loaded with spinach. Bonus! Drink up.
You can split this smoothie into two portions for small meals, or if you're selfish, drink it all and don't tell anybody you ever made it.
58 g protein
13 g fat
46 g carbs
9 g fiber
Want a lot of protein, antioxidants and long-lasting carbs to start your morning? Consider gulping down a peanut butter chocolate banana smoothie for breakfast. My smoothie loads you up with 59 grams of protein to keep you full until lunch. And it delivers the nutrients you need to maintain a balanced diet as you work toward your fitness goals.
Bonus Fact: Studies show that a protein-rich breakfast can prevent you from overeating throughout the rest of the day.
We've had a few emails requesting a weekly meal plan that helps men and women lose weight without feeling hungry. After thinking about it, we decided to build a manageable 1,600 calorie meal plan designed for men or women looking to lose weight, or just maintain current weight.
Before we outline the meal plan, let's talk about calories. The FDA cites that the average woman needs 2,000 calories per day to maintain her weight. Men need something like 2,400. Okay. Those numbers are based on the average woman weighing 135 pounds and working out three times per week.
Let's just say that most of us aren't this woman. I know that if I were to eat 2,000 calories, I wouldn't fare so well because I am a petite gal. Even though I am muscular, my body doesn't demand that many calories, but for some women 2,000 calories make sense.
For the sake of everybody's sanity, let's presume that you are eating 2,000 calories everyday. And if you want to know how many you "should" be eating daily, check out this calorie calculator. If you are looking to lose some weight, dropping to a 1,600 calorie meal plan with the inclusion of exercise can help you lose about a pound per week.
And if you are more petite like I am, a 1,600 calorie day will probably be a solid number for weight maintenance. But really, you should do some personal investigating of your own eating habits. How? Food journal baby. Track your food intake for two weeks in a food journal. Analyze it using MyFitnessPal and you can determine how much you are eating, and if you are in the appropriate range for your weight/body image desires.
The meal plan that I have prepared for you hits between 1,500-1,650 calories per day. You can swap fruits and or veggies depending on the season. The plan does contain wheat, fish, and animal products, but you can do some substitution if needed.
Free Download (Yay!)
I grew up in a small town. I didn't have any fruit trees, but I did (and still do!) have a grandmother with acres of cherry trees. To this day, I can still remember the bowls of fresh cherries sitting poolside or on the porch on hot summer days.
Cherries are rich in potassium, iron, manganese, and copper. Cherries are also packed with melatonin, which means they calm the nerves. All around good things when it comes to cherries.
Now combine the powerhouse that is a cherry with chocolate and you've got a win-win situation. Chocolate and cherries were made for each other. The sweet tartness of cherries blended together with the delectability that is chocolate. Damn! Blend them into a smoothie that does wonders for your post-workout body and you can secretly call it a milkshake.
Go on. I won't tell :)
Tired of peanut butter banana smoothies? Or maybe you just don't want to cook steel cut oats. No worries. I've built this heart-healthy vanilla pumpkin protein smoothie that's ideal for breakfast, lunch, dinner, or after that hard core sprint workout.
Pumpkin is a squash you may have noshed on come Thanksgiving or had a taste of in a latte when you think nobody is looking, but did you know that it is super good for you? Pumpkin is rich in vitamin A to keep your skin and eyes healthy.
Pumpkin is also a storehouse for B vitamins, copper, calcium, potassium, and phosphorus. It also has this cool antioxidant, Zea-xanthin that protects your eyes from UV rays! What!?! Can I say Uh-May-ZING.
You can whip this smoothie up in a jiffy. You can also double the recipe and save it in the fridge in mason jars for go-to meals on hurried days.
12 oz water
2 scoops vanilla protein powder
¾ cup of pureed pumpkin, canned is okay
1 tbsp of chopped almonds
1 tbsp of ground flaxseed
½ cup of uncooked old-fashioned rolled oats
Cinnamon and nutmeg to taste
Ice as needed
60 g protein
13 g fat
45 g carbs
13 g fiber
**You can swap the water for soy or almond milk
**Try adding pumpkin pie spice to this smoothie for an extra kick
**Split this into smaller cups to make half-servings
Build a better day with a protein-packed breakfast that isn't loaded with eggs. After all, eggs, if you consume them, can get mundane. To add diversity to your mornings, swap in this healthy, customizable tofu taco breakfast.
These tacos are under 250 calories.
1 (14-ounce) package extra-firm tofu, drained
2 teaspoons onion powder
1/2 teaspoon garlic powder
1/4 teaspoon turmeric
8 corn tortillas, warmed
1. Chop the sweet potato into quarters or smaller
2. In a blender, blend all of the ingredients together until it is smooth.
Rev up your morning with this vitamin-packed raspberry nectarine smoothie! Ringing it at under 300 calories, it boasts 16 grams of fiber, 9 grams of protein and nearly a day's worth of vitamin C. Add a scoop of protein powder to give it an extra punch.
More Amazing Benefits:
Because this smoothie is incredibly effective in controlling blood sugar, we recommend it in the morning or right after a heavy workout when you are feeling a snack attack on the prowl.
Baked beans are sweet and delicious. Truly a treat for the fitness-minded individual. We highly suggest that you soak 16 ounces of dried beans and avoid canned beans. We cannot guarantee that your dish will turn out deliciously if you use canned beans.
Soak your beans the night before and use them in the morning. In the morning, you can choose to make your beans in a traditional stockpot or add everything into a crockpot and let it cook all day.
Banana bread is special treat, or at least it used to be. We hacked up our old banana bread recipes and came up with this gooey, healthy banana bread that deserves to be eaten every morning.
Go ahead, eat your heart out!
We love dessert. What really love though, is dessert for breakfast. You heard us right. This overnight chia chocolate pudding is made the night before it's ready and because it is so gosh darn delicious (and healthy!), we eat it for breakfast.
This recipe serves for small portions, but we won't tell anybody if you split it between two glasses instead.
Every Sunday, I roast a small hen (or if I'm feeling lazy, I'll buy the store bought rotisserie chicken). I pull the skin away, take the bones and throw them in a pot for stock (Paleo folks would like to call this "bone broth"), and shred the meat.
With the meat, I whip in enough barbecue sauce to make it saucy, but not toooo saucy. That goes into the fridge and now I have impromptu dinners and lunches for the week, especially on those nights that I am too exhausted. Hey, I get tired. Teaching and writing and lifting sandwiches is hard work!
For you, I have created this simple recipe to help guide you in your BBQ chicken sandwich making adventures. The nutrition information is for a standard hamburger bun at 120 calories, but I would note that I tend to use the "slim" buns or no bun at all.
For a no-bun meal, heat up the chicken (or don't) and serve it over chopped romaine, shredded carrots, and other salad goodies. Perfect for the no-wheat or Paleo folks. I've also been known to eat this straight from the bowl, or add super sour pickles to my sandwich. The tartness brightens the entire meal.
The Paleo world has really taken a stab at a lot of foods. I was speaking with a friend the other day who tried to tell me that oatmeal is off her list. She doesn't eat oatmeal. Okay, fine. But why? All she could tell me was oatmeal wasn't paleo; oatmeal was a toxic substance.
Oh jeepers. Okay. While I am not a fan of toxic substances, namely boxed foods, processed sugars and the like, I love me some oatmeal. Oatmeal is loaded with manganese, copper, magnesium, fiber, and molybdenum. Among other things. Also, a study published in The Journal of Nutrition showed that oatmeal contains avenanthramides, a unique set of antioxidants known to lower LDL. And a study in Surgery demonstrated that oatmeal provided a long-term enhancement of the immune system.
I researched the paleo world's opinion of oatmeal and here is what I found:
Most websites I scoured listed those two reasons. And while I know there are some folks who cannot tolerate oatmeal (purine-sensitive folks), I do not think we should eliminate a food source so quickly.
Traci Watson of The National Geographic reported in 2015 that Paleo advocates may have oats all wrong. Recent evidence shows that humans of the Paleolithic Era consumed starch. They consumed it in small quantities just the way it should be consumed.
Now, if you are buying highly processed packages of instant oatmeal filled with "fruit and cream," then you aren't exactly eating oatmeal are you? Instant oatmeal packages, especially the flavored ones have anywhere between 9 and 16 grams of sugar! The best oatmeal is made from steel cut or old-fashioned oats that have been minimally processed.
Because I think a serving of oatmeal a few times per week isn't going to kill you, here are three simple, warm oatmeal recipes to make for breakfast, lunch or dinner.
Pancakes for breakfast? Talk about our kind of morning! And yes, sometimes we put maple syrup and butter on our pancakes! And that's okay. We call this a Sunday morning breakfast after a long week or working out and being busy. Because we all know that we are busy, and that we deserve a little sweetness added to our lives.
Our pancakes combine rich ricotta, juicy blueberries and the warmth of nutmeg. The result? Pancakes that are light fluffy and protein-rich.
Sites We Love
The Baker Chick
The Candida Diet
Super Healthy Kids
Wake Up World
No Meat Athlete
American Nutrition Assoc.
Lean it Up
Muscle and Fitness
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