11-13-2015

Three Pepper Poblano Chili

It’s finally cold enough in Texas to eat chili!!

Here’s a brand new chili recipe to start off your winter months the right way

Poblano Chili-1

The star of the show in this recipe is the poblano pepper.

Peppers make a great addition in the winter months, not only for their flavor but they’re packed with vitamin C while staying low in calories. By adding three different types of peppers (or chilies), this recipe comes out savory & with just the right amount of spice. It pairs perfectly with sweet cornbread.

Since it reheats really well, this will make for delicious leftovers alllllllllllll week long.

Three Pepper Poblano Chili

Ingredients

Cooking spray

1 1/2 pounds ground sirloin

2 jalapeno peppers

1 tablespoon canola oil

3 cups chopped onion (about 1 large)

1 cup chopped seeded poblano chile (about 2 large)

8 garlic cloves, minced

1 12-ounce porter beer

2 tablespoon chili powder

3 teaspoons ground cumin

3/4 teaspoon kosher salt

2 1/2 cups lower-sodium marinara sauce (such as McCutcheon’s)

1 cup fat-free, lower-sodium chicken broth

2 (15-ounce) cans no-salt-added kidney beans, rinsed and drained

1 can diced green chilies

1 (14.5-ounce) can diced fire-roasted tomatoes, undrained

sharp cheddar cheese, shredded (topping)

Light sour cream (topping)

Fresh cilantro leaves (topping)

 

Directions

  1. Heat a large pot or dutch oven over medium-high heat. Coat pan with cooking spray. Add beef; cook 10 minutes or until browned, stirring to crumble. Remove beef from pan; drain. Wipe pan clean.
  2. Remove and discard seeds and membranes from 1 jalapeño (or 2 if you want a very mild chili); finely chop both jalapeños.
  3. Heat pan over medium-high heat. Add oil; swirl to coat.
  4. Add jalapeños, onion, poblano, and garlic; sauté 10 minutes or until onion is tender. Add beer; scrape pan to loosen browned bits. Cook 12 minutes or until half of liquid evaporates.
  5. Add chili powder, cumin, and salt; cook for 1 minute, stirring frequently. Stir in beef, marinara, broth, beans, green chilies and tomatoes; bring to a boil. Reduce heat; simmer, uncovered, for 30 minutes or until slightly thickened.

Poblano Chili-2

Ladle about 1 1/2 cups chili into each of 8 bowls; top each serving with cheese, sour cream, and cilantro. Avocado makes a great topping too!

Poblano Chili-3

Nutrition Facts (1/8 recipe without toppings): 330 calories, 10.5g fat, 30g carbohydrate, 6g fiber, 25g protein, 5g sugar

What’s your favorite chili recipe? Please link up below!

 

Three Pepper Poblano Chili
 
Prep time
Cook time
Total time
 
This three pepper poblano chili will leave you feeling warm and satisfied this winter!
Author:
Recipe type: Entree
Serves: 8
Ingredients
  • Cooking spray
  • 1½ pounds ground sirloin
  • 2 jalapeno peppers
  • 1 tablespoon canola oil
  • 3 cups chopped onion (about 1 large)
  • 1 cup chopped seeded poblano chile (about 2 large)
  • 8 garlic cloves, minced
  • 1 12-ounce porter beer
  • 2 tablespoon chili powder
  • 3 teaspoons ground cumin
  • ¾ teaspoon kosher salt
  • 2½ cups lower-sodium marinara sauce (such as McCutcheon's)
  • 1 cup fat-free, lower-sodium chicken broth
  • 2 (15-ounce) cans no-salt-added kidney beans, rinsed and drained
  • 1 can diced green chilies
  • 1 (14.5-ounce) can diced fire-roasted tomatoes, undrained
  • sharp cheddar cheese, shredded (topping)
  • Light sour cream (topping)
  • Fresh cilantro leaves (topping)
Instructions
  1. Heat a large pot or dutch oven over medium-high heat. Coat pan with cooking spray. Add beef; cook 10 minutes or until browned, stirring to crumble. Remove beef from pan; drain. Wipe pan clean.
  2. Remove and discard seeds and membranes from 1 jalapeño (or 2 if you want a very mild chili); finely chop both jalapeños.
  3. Heat pan over medium-high heat. Add oil; swirl to coat.
  4. Add jalapeños, onion, poblano, and garlic; sauté 10 minutes or until onion is tender. Add beer; scrape pan to loosen browned bits. Cook 12 minutes or until half of liquid evaporates.
  5. Add chili powder, cumin, and salt; cook for 1 minute, stirring frequently. Stir in beef, marinara, broth, beans, green chilies and tomatoes; bring to a boil. Reduce heat; simmer, uncovered, for 30 minutes or until slightly thickened.
  6. Ladle about 1½ cups chili into each of 8 bowls; top each serving with cheese, sour cream, and cilantro. Avocado makes a great topping too!
  7. Nutrition Facts (1/8 recipe without toppings): 330 calories, 10.5g fat, 30g carbohydrate, 6g fiber, 25g protein, 5g sugar
Nutrition Information
Serving size: ⅛ recipe Calories: 330 Fat: 10g Carbohydrates: 30g Sugar: 5g Fiber: 6g Protein: 25g

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11-06-2015

New Recipe: Squashy Burrito Bowls

With the fall season FINALLY upon us, it’s time to start cooking with squash once again!

I like to search Pinterest when looking for new recipe ideas. It’s amazing what people come up with… some great ideas and some scary ones too. I noticed a few different versions of using spaghetti squash for the base of a burrito bowl.

Anytime I think of burrito bowls, I immediately think of Chipotle. They pretty much made the burrito bowl famous! It’s a delicious and hearty combination of pretty high quality nutritious foods: rice, peppers, onion, lean meat, salsa, guacamole, lettuce, etc.

Here’s my new version of the burrito bowl {with spaghetti squash}…

 

The Squashy Burrito Bowl

1 medium spaghetti squash

2 teaspoons olive oil

1 (14.5 ounce) can black beans, drained and rinsed

8-ounce salsa (I used Hatch Chili salsa from Central Market)

1 large bell pepper, cored and sliced

1 large red onion, sliced

1 cup corn kernels, frozen and defrosted or fresh

½ cup fresh cilantro, finely chopped

2 jalapenos, cored and sliced

1 teaspoon cumin

salt & pepper, to taste

½ cup shredded 2% mozzarella cheese

 

Directions:

Preheat the oven to 375°F and line a cookie sheet with foil.

Wash the spaghetti squash and then slice off the stem at the top. Cut the squash in half lengthwise and then use a spoon to scrap out the seeds and the darker yellow strands that the seeds are attached to.

Rub a little bit of olive oil (1 tsp each side) on the inner edges of the squash and then place each half face down on the baking sheet. Roast in the oven for 30-40 minutes, depending on the size (longer for larger squash). You can test to see if it’s done by poking the outside with a knife or fork. If its tender, it is ready. You can also flip it over and scrape it a little… strands should come loose as you scrape all the way down to the flesh.

Spaghetti Squash Bowl-1

While the squash is roasting, prepare the filling. Chop or slice the bell pepper, onion, jalapeno and cilantro. Sprinkle with salt & pepper and cumin. If you don’t like the bell pepper or onion to stay crunchy, you can also sauté the onion/pepper while the squash is cooking. (I just kept them raw.)

When the squash is done cooking, allow it to cool for a few minutes before handling. Turn the oven to broil and then transfer the squash to a surface where you can scrape the inside and begin stuffing.

Spaghetti Squash Bowl-2

Scrape about 3/4 of the inside out onto a dish and then layer the filling inside (black beans and corn, peppers and onion, salsa and cilantro). Top with the spaghetti squash and press down then add another layer of filling. Sprinkle with ¼ cup shredded cheese each side.

Spaghetti Squash Bowl-3

Broil in the oven for about 5 minutes so that the cheese is bubbly and golden brown then serve!

Spaghetti Squash Bowl-4 Spaghetti Squash Bowl-5

Nutrition Facts (1 bowl or 1/2 recipe): 375 calories, 10g fat, 55g carbohydrate, 12g fiber, 18g protein

**Notes:

I sliced the bell pepper, onion and jalapeno. I think chopping it up would make for easier eating later on.

Could add rice and/or avocado for higher calories or increased carbohydrate if your training is at an intense level or trying to gain muscle mass

 
Squashy Burrito Bowls
 
Prep time
Cook time
Total time
 
Burrito Bowl with a squash base
Author:
Recipe type: Entree
Serves: 2
Ingredients
  • 1 medium spaghetti squash
  • 2 teaspoons olive oil
  • 1 (14.5 ounce) can black beans, drained and rinsed
  • 8-ounce salsa (I used Hatch Chili salsa from Central Market)
  • 1 large bell pepper, cored and sliced
  • 1 large red onion, sliced
  • 1 cup corn kernels, frozen and defrosted or fresh
  • ½ cup fresh cilantro, finely chopped
  • 2 jalapenos, cored and sliced
  • 1 teaspoon cumin
  • salt & pepper, to taste
  • ½ cup shredded 2% mozzarella cheese
Instructions
  1. Preheat the oven to 375°F and line a cookie sheet with foil.
  2. Wash the spaghetti squash and then slice off the stem at the top. Cut the squash in half lengthwise and then use a spoon to scrap out the seeds and the darker yellow strands that the seeds are attached to.
  3. Rub a little bit of olive oil (1 tsp each side) on the inner edges of the squash and then place each half face down on the baking sheet. Roast in the oven for 30-40 minutes, depending on the size (longer for larger squash). You can test to see if it’s done by poking the outside with a knife or fork. If its tender, it is ready. You can also flip it over and scrape it a little… strands should come loose as you scrape all the way down to the flesh.
  4. While the squash is roasting, prepare the filling. Chop or slice the bell pepper, onion, jalapeno and cilantro. Sprinkle with salt & pepper and cumin. If you don’t like the bell pepper or onion to stay crunchy, you can also sauté the onion/pepper while the squash is cooking. (I just kept them raw.)
  5. When the squash is done cooking, allow it to cool for a few minutes before handling. Turn the oven to broil and then transfer the squash to a surface where you can scrape the inside and begin stuffing.
  6. Scrape about ¾ of the inside out onto a dish and then layer the filling inside (black beans and corn, peppers and onion, salsa and cilantro). Top with the spaghetti squash and press down then add another layer of filling. Sprinkle with ¼ cup shredded cheese each side.
  7. Broil in the oven for about 5 minutes so that the cheese is bubble and golden brown then serve!
  8. Nutrition Facts (1 bowl or ½ recipe): 375 calories, 10g fat, 55g carbohydrate, 12g fiber, 18g protein
Nutrition Information
Calories: 375 Fat: 10g Carbohydrates: 55g Fiber: 12g Protein: 18g

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03-18-2015

Mini Enchilada {Turkey} Meatloaves

Some of the main struggles I see when counseling new athletes on creating better nutrition habits are…

“I don’t have time to cook.”

“I don’t like healthy food, it’s so bland.”

“I don’t know how to cook?!”

“I’m not sure where to start…”

Understood! Everyone has felt this way at some point. The only way to make a commitment to eating healthier is to learn some sort of cooking skills… it really doesn’t have to be hard.

When I search for new recipes (hello, Pinterest!) I have a few things in mind… Can it feed me for multiple meals by changing up the sides to keep it exciting? Does it reheat well? Do I have most of the ingredients? Is it quick?

Bingo! Is it quick?!

For most of you, it has to be quick AND simple too.

This recipe is one for the books. If you can’t make it soon, save it for later! If you use Pinterest for meal planning, follow my boards for more ideas. I’ve made pretty much everything I pin in the “Meal Planning” or “GF Meal Planning” folders.

FYI – I tried this recipe with ground chicken and ground turkey. Turkey is the winner with more flavor & sticking together better!

Mini Enchilada {Turkey} Meatloaves
Adapted from Ambitious Kitchen

Makes 12 muffins. Serves 6.

Ingredients

1/3 cup uncooked quinoa
2/3 cup water
4 cloves of garlic
1/2 cup finely chopped yellow onion
1 red or orange pepper, finely chopped
1/2 teaspoon olive oil
1 teaspoon cumin
1 teaspoon dried oregano
1 teaspoon chili powder
1/2 cup chopped cilantro
2/3 cup red enchilada sauce
freshly ground salt and black pepper, to taste
1 pound lean gound turkey breast
2 egg whites
1/3 cup 2% shredded colby jack or mexican cheese

Directions

1. Preheat oven to 350 degrees F.

2. Get the quinoa started: Rinse quinoa with cold water in mesh strainer (this will get rid of any bitter taste). In a small saucepan, bring water and quinoa to a boil. Cover, reduce heat to low and let simmer for 15 minutes or until quinoa has absorbed all of the liquid. Remove from heat and fluff quinoa with fork; set aside for about 5 minutes.

3. Spray a 12-cup muffin tin with cooking spray. Heat olive oil in a medium skillet over medium heat. Add garlic, onion, and bell pepper. Cook for a few minutes or until the onions have softened. Transfer to a large bowl to cool for a few minutes. Add the cooled quinoa too.

4. Add cumin, oregano, chili powder, cilantro, salt and pepper and half of enchilada sauce (1/3 cup). Next stir in ground turkey, egg whites and the cheese. Make sure all ingredients are well combined. Use a 1/4 cup measuring cup or an ice cream scoop to add meatloaf mixture evenly to muffin cups.

Enchilada Meatloaf-2

5. Bake for 18-20 minutes. Remove from oven and spoon remaining enchilada sauce (1/3 cup) over the tops of muffins. I used green sauce but you can use red too, whichever you prefer.

Enchilada Meatloaf -3

6. Place back in oven and bake for an additional 3-5 minutes. Let cool for a few minutes then serve with fresh vegetables & sweet potato tots for a full meal.

Enchilada Meatloaf Edited-6

Nutrition Facts (for 2 meatloaf muffins): 205 calories, 6.5g fat, 13g carbohydrate, 3g fiber, 26g protein

 
Mini Enchilada {Turkey} Meatloaves
 
Prep time
Cook time
Total time
 
Makes 12 muffins. Serves 6.
Author:
Recipe type: Entree
Serves: 6
Ingredients
  • ⅓ cup uncooked quinoa
  • ⅔ cup water
  • 4 cloves of garlic
  • ½ cup finely chopped yellow onion
  • 1 red or orange pepper, finely chopped
  • ½ teaspoon olive oil
  • 1 teaspoon cumin
  • 1 teaspoon dried oregano
  • 1 teaspoon chili powder
  • ½ cup chopped cilantro
  • ⅔ cup red enchilada sauce
  • freshly ground salt and black pepper, to taste
  • 1 pound lean gound turkey breast
  • 2 egg whites
  • ⅓ cup 2% shredded colby jack or mexican cheese
Instructions
  1. Preheat oven to 350 degrees F.
  2. Get the quinoa started: Rinse quinoa with cold water in mesh strainer (this will get rid of any bitter taste). In a small saucepan, bring water and quinoa to a boil. Cover, reduce heat to low and let simmer for 15 minutes or until quinoa has absorbed all of the liquid. Remove from heat and fluff quinoa with fork; set aside for about 5 minutes.
  3. Spray a 12-cup muffin tin with cooking spray. Heat olive oil in a medium skillet over medium heat. Add garlic, onion, and bell pepper. Cook for a few minutes or until the onions have softened. Transfer to a large bowl to cool for a few minutes. Add the cooled quinoa too.
  4. Add cumin, oregano, chili powder, cilantro, salt and pepper and half of enchilada sauce (1/3 cup). Next stir in ground turkey, egg whites and the cheese. Make sure all ingredients are well combined. Use a ¼ cup measuring cup or an ice cream scoop to add meatloaf mixture evenly to muffin cups.
  5. Bake for 18-20 minutes. Remove from oven and spoon remaining enchilada sauce (1/3 cup) over the tops of muffins. I used green sauce but you can use red too, whichever you prefer.
  6. Place back in oven and bake for an additional 3-5 minutes. Let cool for a few minutes then serve with fresh vegetables & sweet potato tots for a full meal.
Nutrition Information
Serving size: 2 Calories: 205 Fat: 6.5g Carbohydrates: 13g Fiber: 3g Protein: 26g

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02-03-2015

Thai Roasted Brussels Sprouts

Has anyone else had brussels sprouts on their mind this winter?

 

These little guys have made their way into my cooking routine pretty often in the past few months. They are really easy to prepare if you like the simple, roasted vegetable for a quick dinner. However, if you want to get creative, they can really take on many different types of cuisine!

Enjoy my latest creation… Thai Roasted Brussels Sprouts!


Ingredients

1 pound brussels sprouts, trimmed and cut in half

2 tablespoons olive oil

1/4 cup Thai Kitchen sweet red chili sauce

1/4 cup soy sauce

Sriracha sauce, to taste {if you like spicy!}

1 tablespoon fresh cilantro, chopped

1 scallion, chopped

Directions

  1. Preheat oven to 425 degrees.
  2. Toss brussels sprouts with olive oil and place in hot cast iron pan, cut side down. Cook on medium high heat until browned on the bottoms, ~ 5 minutes. Transfer to oven and cook 10 minutes or until just tender.
  3. To get deep brown color, broil for 2 more minutes.
  4. While the sprouts are cooking, mix together the sweet chili sauce, soy sauce & sriracha in a small bowl.
  5. After the sprouts are done broiling, toss them in the sauce.
  6. Sprinkle fresh herbs on top of roasted brussels sprouts and toss. Serve!

Nutrition Facts (per 1 cup): 110 calories, 3.2g fat, 15g carbohydrate, 3g fiber, 5g protein

Thai Brussels Sprouts Edited-1

This is a quick and easy side dish that gives you fiber & protein!

What’s your favorite way to prepare your sprouts? I’d love some new recipes!

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12-02-2014

Chicken Enchiladas {Bites!}

As it continues to get colder here in Texas, the meal requests around here seem to be going in the direction of “warm”, “soup” or “comfort food”.

 

One of my favorite indulgences is Tex-Mex. Who doesn’t love it? My go-to order {before I knew the nutrition facts} was sour cream chicken enchiladas… Oh I am a sucker for enchiladas. They are savory, warm, cheesy and delicious.

 
I was obviously thrilled when I came across this recipe from Gimme Some Oven (if you haven’t followed this blog, check them out asap!), which always has awesome recipes. I modified the recipe to my liking but I kept her homemade enchilada sauce just the way she makes it… it’s pretty perfect as it is and SO easy.

Try out this recipe for an easy lunch or lighter dinner {add a side salad}!

Chicken Enchilada Bites

Serves: 6-8

Ingredients
24 egg roll wrappers
3.5 cups shredded rotisserie chicken
1/2 cup enchilada sauce {Gimme Some Oven}
1 cup shredded 2% Mexican cheese
2 green onions, thinly sliced
1 can black beans, drained and rinsed

Directions
Preheat oven to 350 degrees F.

Press egg roll wrappers into the cups of a greased muffin pan (regular 12 muffin pan) to form “cups”, being sure that the edges do not fold in. Bake for 10 minutes so that the bottom of the wrapper is also crispy, then remove.

Make enchilada sauce while the wrappers bake and get crispy.

Stir together chicken, enchilada sauce and black beans in a mixing bowl until combined. Portion the chicken evenly into the baked wonton cups until they are full. Sprinkle with a pinch of shredded cheese. Bake for an additional 5 minutes, or until the cheese is melted and the chicken is heated through. Remove and garnish with sliced green onions.

Makes 24 Chicken Enchilada Bites.

Enchilada Bites Edited-1

Nutrition Facts {1 Chicken Enchilada Bite}: 120 calories, 2g fat, 15g carbohydrate
1.5g fiber, 10g protein

 

*3-4 Bites makes a meal depending on body weight & nutrition goals

 3 Bites: 360 calories, 6g fat, 45g carbohydrate, 4.5g fiber, 30g protein

 

Please comment with links to your favorite comfort food recipes… healthified!

 

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10-24-2014

Sweet Potato Breakfast Cups

“I just don’t have time for breakfast”

I can’t even tell you how many times I’ve heard this comment…

Seriously?

Breakfast gets your metabolism going by giving you the fuel you need first thing in the morning.

Whether you’re heading to class or an early workout, the brain and the muscle both use carbohydrate for energy! This doesn’t mean you need to load up on carbs first thing, but carbs will be used more efficiently in the morning and throughout the day. For someone trying to lean out, aim to consume your carbs in the morning and early afternoon while skipping out towards the evening meal or snack. The body actually uses protein to recover during the night while you sleep, so make that evening meal focused on protein with a small portion of carbohydrate.

Breakfast eaters are shown to eat less throughout the entire day.

Protein is best absorbed by eating small amounts (20-30g) throughout the day… start with breakfast!

Now… I know you don’t have time to make breakfast in the morning. I’ve heard it from so many of you. How about making it ahead of time? Here’s the perfect make-ahead recipe for a sweet & savory breakfast on-the-go.

Sweet Potato Breakfast Cups

Ingredients
1 bag sweet potato tater tots (I used Alexia brand)
1 package turkey breakfast sausage roll (I used JENNIE-O brand)
6 eggs
1-2 tbsp olive oil

Directions
1. Preheat oven to 400 degrees.
2. Make sure your sweet potato tots are thawed and ready to go. Using a muffin pan, Place 4-5 tots in each muffin tin mashing them to make a crust (use the back of a spoon).

Sweet Potato Cups-1
3. Divide the turkey sausage into 12 pieces and place in the middle of each muffin tin. I cooked mine just a little before placing but have also tried it raw (works well both ways!).

Sweet Potato Cups-2
4. Cook the tots/sausage for 10 minutes.
5. While those are cooking, beat your eggs. Remove cups from oven and pour eggs over the top, dividing egg mixture evenly.
6. Lower oven temp to 350 degrees. Bake for 15 more minutes or until eggs are set.
7. Eat warm or cold! Store in airtight container or ziplock bag for 1 week.

Sweet Potato Cups-3

Nutrition Facts (1 cup): 150 calories, 8g fat, 12g carb, 2g fiber, 11g protein

1 cup is perfect for a pre-workout snack or 2 cups makes an easy breakfast on-the-go! Add a snack size ziplock of fruit for a higher carbohydrate meal.

No more excuses!

 

Sweet Potato Breakfast Cups
 
Prep time
Cook time
Total time
 
Sweet Potato Breakfast Cups
Author:
Recipe type: Breakfast
Serves: 6
Ingredients
  • 1 bag sweet potato tater tots (I used Alexia brand)
  • 1 package turkey breakfast sausage roll (I used JENNIE-O brand)
  • 6 eggs
  • 1-2 tbsp olive oil
Instructions
  1. Preheat oven to 400 degrees.
  2. Make sure your sweet potato tots are thawed and ready to go. Using a muffin pan, Place 4-5 tots in each muffin tin mashing them to make a crust (use the back of a spoon).
  3. Divide the turkey sausage into 12 pieces and place in the middle of each muffin tin. I cooked mine just a little before placing but have also tried it raw (works well both ways!).
  4. Cook the tots/sausage for 10 minutes.
  5. While those are cooking, beat your eggs. Remove cups from oven and pour eggs over the top, dividing egg mixture evenly.
  6. Lower oven temp to 350 degrees. Bake for 15 more minutes or until eggs are set.
  7. Eat warm or cold! Store in airtight container or ziplock bag for 1 week.
  8. Nutrition Facts (1 cup): 150 calories, 8g fat, 12g carb, 2g fiber, 11g protein
Nutrition Information
Serving size: 1 Calories: 150 Fat: 8g Carbohydrates: 12g Fiber: 2g Protein: 11g

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10-01-2014

Eggplant Parmesan {Gluten-Free}

I’ve recently been trying out a gluten-free diet and really feel like it’s working for me. Another new addition to my daily diet has been fresh food from Urban Acres! I started buying a weekly produce share from a famers co-op when I lived in North Carolina. Ever since moving back to Texas I have been missing my weekly batch of fresh fruits & vegetables.

I started looking around a few weeks ago at different produce pick-up companies in the area. I decided on Urban Acres because they supply fresh, organic and wholesome food from local farmers in the DFW area… BUT not only does it include fruits & vegetables that are in season, but you can also purchase chicken, beef, pork, eggs, etc in their store when you pick up your share for the week. The location for pick-up is not only close to me, but also close to a fun new area of Dallas called Trinity Groves… if you live near Dallas, go check it out {and definitely eat the Charred Okra at LUCK}!

In my past 2 produce boxes, eggplant has been the highlight. I started looking around for a unique and new recipe to test out with this plethora of eggplant I accumulated in the past two weeks. Eggplant pizza? Maybe. Sounds tasty. Roasted eggplant? Ehh, way too easy. Eggplant smoothie? Whoa… yuck. No way. Eggplant parmesan? Yes… this made me remember a delicious recipe my dad tested out a few months back from Cooks Illustrated Magazine. It was the perfect amount of toasted crunchiness with a smooth, but non-soggy eggplant inside.

What’s the main ingredient in eggplant parmesan for the breading? Yep you got it. BREAD.

Bread = gluten

Recent discovery –> gluten = probably contributes to my headaches

 

There are multiple substitutes that can be used for traditional breadcrumbs, but I didn’t want to toast anything for sake of convenience. Here’s the recipe I came up with…

Eggplant Parmesan

Prep Time: 30 minutes
Cook Time: 15 minutes
Serves: 4-6 (I had 24 slices on my baking sheet)

Ingredients
3-4 medium eggplants (I had 5-6 small eggplants from Urban Acres)
4 cups rice chex cereal, crushed into tiny pieces {so it looks like breadcrumbs}
2 tsp oregano
2 tsp thyme
2 tsp basil
2 tsp salt
1 tsp red pepper flakes
1/4 cup parmesan cheese, grated
2 eggs

Directions
1. Preheat oven to 450 degrees.

Eggplant Parm-1
2. Wash and slice eggplant (~ 1/4 inch thick). Sprinkle with salt as needed to let the eggplant “sweat” or release water for 30-45 minutes. Place the slices in the sink in a colander or on a thick stack of paper towels. Rinse & pat dry – make sure they are very dry before moving on.

Eggplant Parm-3
3. While eggplant is “sweating”, mix together the rich chex, spices and parmesan cheese in a bowl or large ziploc bag for breading the eggplant. Beat 2 eggs together in a bowl for dipping the eggplant.

Eggplant Parm-4
4. After making sure the eggplant is nice and dry, dip the slices into the egg mixture and immediately into the breading mixture.
5. Place the slices on a baking sheet coated with olive oil spray or a thin layer of olive oil.

Eggplant Parm-5
6. Bake at 450 degrees for 7-8 minutes, then flip them over and continue baking for 7-8 more minutes.
7. Serve with your favorite marinara sauce and noodles {or gluten-free noodles}.

Eggplant Parm-9

Nutrition {per 3 slices eggplant}: 150 calories, 3g fat, 21g carbohydrate, 4.5g fiber, 6g protein

Have a favorite or go-to eggplant parmesan recipe?? Let me know!

Eggplant Parmesan {Gluten-Free}
 
Prep time
Cook time
Total time
 
Author:
Recipe type: Entree
Serves: 4-6 (I had 24 slices on my baking sheet)
Ingredients
  • 3-4 medium eggplants (I had 5-6 small eggplants from Urban Acres)
  • 4 cups rice chex cereal, crushed into tiny pieces {so it looks like breadcrumbs}
  • 2 tsp oregano
  • 2 tsp thyme
  • 2 tsp basil
  • 2 tsp salt
  • 1 tsp red pepper flakes
  • ¼ cup parmesan cheese, grated
  • 2 eggs
Instructions
  1. Preheat oven to 450 degrees.
  2. Wash and slice eggplant (~ ¼ inch thick). Sprinkle with salt as needed to let the eggplant "sweat" or release water for 30-45 minutes. Place the slices in the sink in a colander or on a thick stack of paper towels. Rinse & pat dry - make sure they are very dry before moving on.
  3. While eggplant is "sweating", mix together the rich chex, spices and parmesan cheese in a bowl or large ziploc bag for breading the eggplant. Beat 2 eggs together in a bowl for dipping the eggplant.
  4. After making sure the eggplant is nice and dry, dip the slices into the egg mixture and immediately into the breading mixture.
  5. Place the slices on a baking sheet coated with olive oil spray or a thin layer of olive oil.
  6. Bake at 450 degrees for 7-8 minutes, then flip them over and continue baking for 7-8 more minutes.
  7. Serve with your favorite marinara sauce and noodles {or gluten-free noodles}.
  8. Nutrition {per 3 slices eggplant}: 150 calories, 3g fat, 21g carbohydrate, 4.5g fiber, 6g protein
Nutrition Information
Serving size: 3 slices Calories: 150 Fat: 3g Carbohydrates: 21g Fiber: 4.5g Protein: 6g
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09-01-2014

Berry Macaroon Energy Bites

Monday is here and the deal stands…

A brand new recipe!

When thinking about how to incorporate nuts or trail mix into a client’s diet in a creative way, there tends to be a roadblock for me. Not everyone will eat plain nuts, or even trail mix… so how else can I get the omega-3, nutrient dense and salty snack into an athlete’s body?

Meet energy bites. There are SO many varieties. They are delicious no matter which one you choose. They are the perfect snack based on nutritional qualities.

I took one of my very favorite energy bite recipes and tweaked it to give room for using the Sahale Snacks Berry Macaroon Almond mix because it is addictive and it will most definitely be a brand new way for many people to get in their omegas {woohoo!}.

This recipe is gluten-free (check your oats) & dairy-free.

Berry Macaroon Energy Bites 

Ingredients

1/2 cup almond butter
1/4 cup honey
1 tsp. vanilla extract
3 tbsp cocoa (optional)
1 cup old fashioned oats
1 cup Sahale Berry Macaroon Almond mix, chopped

Directions

In a large bowl, mix almond butter, honey, vanilla extract and cocoa {if using} well. Add in oats and mix well.

Form ~20 energy bites in small balls {think ping-pong ball size}.

Sahale Blueberry-2

Roll balls in chopped berry macaroon almond mix.

Sahale Blueberry-5

Refrigerate in airtight container for up to 7 days.

Nutrition (1 energy bite): 77 calories, 4.5g fat, 8.5g carbohydrate, 1.5g fiber, 2.5g protein

2-3 bites is the perfect morning or afternoon snack for those watching their weight… bump it up if you’re looking to gain.

Sahale Blueberry-the fueled athlete

 

Have a favorite energy bite recipe already? Please share!

Don’t forget… Sahale Snacks is on tour and currently in the Cali area! Visit their Facebook page or follow on Twitter for more details.

 

Berry Macaroon Energy Bites
 
Prep time
Total time
 
Author:
Recipe type: Snack
Serves: 10
Ingredients
  • ½ cup almond butter
  • ¼ cup honey
  • 1 tsp. vanilla extract
  • 3 tbsp cocoa (optional)
  • 1 cup old fashioned oats
  • 1 cup Sahale Berry Macaroon mix, chopped
Instructions
  1. In a large bowl, mix almond butter, honey, vanilla extract and cocoa {if using} well. Add in oats and mix well.
  2. Form ~20 energy bites in small balls {think ping-pong ball size}.
  3. Roll balls in chopped blueberry macaroon mix.
  4. Refrigerate in airtight container for up to 7 days.
  5. -3 bites is the perfect morning or afternoon snack for those watching their weight... bump it up if you're looking to gain.
Nutrition Information
Serving size: 1 bite Calories: 77.8 Fat: 4.5 Carbohydrates: 8.5 Fiber: 1.5 Protein: 2.5

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