Tag Archives: healthy cooking

Yummy Breakfast Quinoa with Fruit

breakfastquinoawithfruit

by Allison Quinones of Plant Based Pulse

by Allison Quinones of Plant-Based Pulse

Over the years, my breakfast has evolved from Kashi Cereal to plain old boring hot oatmeal with a tablespoon of brown sugar. As I became more health conscious, I started to be more mindful about what I put into my body first thing in the morning.

This recipe that I featured in the iGnite 10-Day Reboot blog features quinoa, but anyone making this recipe should keep in mind that ANY grain or complex carbohydrate can work in place of quinoa. I love quinoa because it is a complete protein, and as a plant-based vegan I take any complete proteins I can get. Not to mention, quinoa is great for my digestive system.

I have found that quinoa is cheapest at Sprouts, and I typically use whatever fruit is in season or whatever I have that is frozen. On the weekends I typically cook 1 cup of quinoa and divide that 5-6 ways equally throughout the week. If you were going to make one serving, I would cook only 1/4 cup of quinoa, which would come to about 1/2 – 3/4 cup cooked.

Keep in mind this is ALL customizable based on what you have on hand. When I’m feeling extra energetic in the kitchen, I prepare a week’s worth ahead of time in a jar and store it in the refrigerator. This recipe contains all the macronutrients but can be adjusted for anyone’s nutritional needs. I find that my protein powder and fruit give it the sweetness I prefer, but adding your own sweetener such as 1 tsp. of maple syrup would suffice as well.

Breakfast Quinoa with Fruit

Serves 1

Ingredients
1/2 cup cooked quinoa (or oats, buckwheat groats, farro, etc.)
1/2 cup thawed frozen blueberries
3-4 sliced strawberries
1/2 cup non-dairy milk
1/4 cup So Delicious Coconut Yogurt Plain Unsweetened (optional)
1 Tbs ground flax seed
1 Tbs ground sprouted chia seeds (or whole)
1 Tbs hemp seeds
1 Tbs plant-based vanilla protein powder (optional, I use Garden of Life)
1 tsp maca powder
Top with any of the following: nuts, granola, raw unsweetened coconut flakes, Tbs. coconut butter, Tbs. almond butter

Instructions
Combine all ingredients (except topping) in a bowl, mix until all the ingredients have been equally distributed. Enjoy cold. Will keep in refrigerator for up to 5 days.

Note: I often rotate half of a sliced banana, half of a peach, cooked apples, dried mulberries, or mango as my fruit in this dish. If you eat dairy, try adding plain unsweetened Greek yogurt in place of the Coconut Yogurt.

Inspiration for Additional Variations:

Examples of additional variations of the breakfast bowl Allison has enjoyed making

Additional variations of the breakfast bowl that Allison enjoys


Allison Quinones is the blogger behind Plant-Based Pulse. She lives with her husband in Austin, Texas, where together they cook, write and remake recipes, eat plant-based food, train, and compete in triathlons. Allison is passionate about health, wellness, and nutrition and writes her blog as a resource for those trying to find a healthier lifestyle.
Check out more of Allison’s wonderful recipes and blog here

A Nutrition Coach's Easy & Healthy Meal Ideas

A Nutrition Coach’s Easy, Healthy Meal Ideas

by Molly Daniels

by Molly Daniels

With my Nutrition Coaching clients, I’ve found that most of us are wanting and needing more healthy meal and snack ideas for ourselves and our families. So, I’ve put together a list of easy, quick and healthy ideas for each mealtime.

First, I believe in moderation and portion control. You should never completely deny yourself of anything, because when you do, you will most likely binge on it later.  If dessert calls your name weekly, feed your craving in a controlled way!

Second, it is important to always combine your macronutrients, meaning always eat a carbohydrate with a protein, or a fat with a protein, etc.  It’s just like working several muscle groups at one time in a workout by doing compound exercises — make sure to “compound” your diet!  And, of course, the more colorful your plate, the better.

Breakfast:

  1. Toast (bread of your choice, but preferably whole grain, or gluten-free if you have an allergy) with mashed and spread avocado, scrambled eggs and salsa on top
  2. Breakfast taco on a corn or spelt tortilla with scrambled eggs, avocado, any and all vegetables of your choice and salsa
  3. Smoothie with 1 banana, frozen blueberries, frozen strawberries, frozen cherries, frozen blackberries, 1 tablespoon of peanut butter or almond butter, a little drizzle of honey and almond milk
  4. On-the-go: Oatmega Bar (several flavor choices exist and can be found at HEB, Central Market and Whole Foods). If you eat this before a workout or before heading to work, make sure to eat a good protein-filled snack again around 10:00am

Lunch:

  1. Half of a sandwich loaded with greens and vegetables and your choice of protein with side choices of: vegetables and hummus (if not having for a snack that same day), handful of corn chips and salsa, or side salad
  2. Power bowl (inspired by Maudie’s Tex-Mex): Spanish rice, whole black beans, avocado, tomato, onion, corn chips and salsa on the side
  3. Spinach salad with fresh pear, toasted walnuts, bleu cheese and topped with your choice of protein. Lightly drizzle a vinaigrette for the dressing.
  4. On-the go: homemade smoothie or small smoothie from your local healthy smoothie shop (my Austin favorite: JuiceLand)

Dinner:

  1. Mixed green salad with big avocado chunks, tomato and onion with the Hot Dang (any of the 4 flavors and can be found at HEB, Central Market and Whole Foods) veggie burger on top
  2. Stir fry: brown rice (we use frozen and heat up on the stove), vegetables of your choice including carrots, edamame, broccoli, cabbage, etc. and protein of your choice like grilled chicken, shrimp or fish
  3. Quesadillas on corn or spelt tortillas with refried black beans, cheese, protein of your choice, avocado or homemade guacamole mentioned in the snack section, any vegetables including spinach, tomato, onion, peppers, mushrooms
  4. Breakfast for dinner: If you did not have eggs that morning, try making scrambled eggs with a green smoothie (1 banana, handful of kale and/or spinach, frozen blueberries, tablespoon of peanut butter or almond butter, almond milk) on the side.
  5. Grilled salmon with a side of roasted quinoa: Quinoa is so easy to make and you can add diced, roasted vegetables, avocado chunks and roasted walnuts.

Snacks:

  1. Raw vegetables (carrots, celery, bell peppers, cucumber) and hummus
  2. 1/2 – 1 cup (depending on hunger) of mixed nuts with almonds, walnuts, cashews, and dried fruit (be aware of the sugar content of the dried fruit)
  3. Apple slices or crackers (Nut Thins) with peanut butter or almond butter on top
  4. Homemade guacamole (avocado, tomato, onion, cilantro and juice of 1/2 lime) with vegetables or a handful of corn chips
  5. One of iGnite’s Peanut Butter Protein Bars
  6. Two hard-boiled eggs — try covering them with salsa!

Dessert:

  1. Handful (about 5-7) of dark chocolate covered almonds
  2. 1 small scoop dark chocolate ice cream
  3. Small bowl of mixed fruit

Happy healthy eating!

Molly Daniels graduated from the University of Texas with a Bachelors of Science in Nutrition. After having worked through her own health and nutrition challenges, and drawing on her expertise in physical fitness, Molly provides a balanced and practical approach to basic nutrition coaching for women seeking guidance, accountability and overall health improvements.

Click here to learn more about Nutrition Coaching services through iGnite. 

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Neissa’s Simple Summer Arugula Salad with Maple Lemon Dressing

iGniteSummerSalad

by Neissa Brown Springmann

by Neissa Brown Springmann

One of the things I love the most about this salad is that it requires such minimal chopping — and who doesn’t love that?! I hope you enjoy it as much as I do!

Neissa’s Simple Summer Arugula Salad with Maple Lemon Dressing

Makes 1 serving (1 large main salad), or 3-4 small side salads

SALAD INGREDIENTS:

  • 1 heaping handful of organic, undressed cole slaw mix (I find mine for ~$3 at Whole Foods)
  • 1 heaping handful of arugula
  • 1/4 c whole or halved cherry tomatoes
  • 1/2 avocado
  • 1 T pepitas
  • 1 T dried currants
  • 1 T slivered or whole almonds
  • 1 serving size of your protein of choice (I prefer salmon, grilled chicken or even a turkey burger)
  • To taste: I also love crumbling up a piece of veggie-fed, antibiotic-free bacon for a little extra crunch & flavor 🙂

DRESSING INGREDIENTS:

  • 1 T organic maple syrup
  • Fresh juice from half of a lemon

INSTRUCTIONS:

  1. Place all ingredients (minus your protein of choice) in a large tupperware container and shake
  2. Empty salad contents onto a serving dish, top with your protein of choice and enjoy!

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Stuck in a Food Rut? Healthy Options to Get Unstuck

“You don’t have to cook fancy or complicated masterpieces — just good food from fresh ingredients.”
– Julia Child

Point to Ponder:
Are you stuck in a food rut?

Action Item:
Consider juicing and/or trying some of the *new* recipes below.

 

by Neissa Brown Springmann

by Neissa Brown Springmann

Last Tuesday at the member lunch at Abel’s on the Lake, “the Lisa’s” (Lisa Hildebrand and Lisa Joseph) inspired me to get a juicer. I’ve been wanting one for a while, but just haven’t made it a priority.  After hearing how easy and delicious it is to juice, and needing to find something *new* to try in July, I thought it was time to get my juice on.

Per their recommendation, I set out to purchase a Hurom- Premium Slow Juicer and Smoothie Maker. My first stop was Bed Bath & Beyond, but they were out of stock. So, I ventured into William Sonoma where they had plenty and they were on sale, too! Like a good food processor or Vitamix blender, the Hurom Juicer is not a cheap machine, but if used enough you will quickly get your money out of it. Plus, I’ve gotten terrible at eating vegetables simply because of the prep time, and if it weren’t for the simplicity that my Vitamix provides which quickly enables me to make my favorite fruit & protein smoothie, I wouldn’t eat enough fruit either. And so, getting the juicer is an investment in mine and my family’s health.

I was also pumped because the juicer inspired me to grab some organic and seasonal veggies that I do like, but always bypass out of intimidation and convenience. For example, I like beets but they stain everything red, take time to peal, chop, and I never know what to pair them with. Others I run into issues with are cucumber, carrots and celery. I know they are really good for me but they don’t excite me. So, I filled my grocery cart up with grapes, kale, spinach, beets, lemon, pineapple, carrots, tomatoes, and celery, and couldn’t wait to get home to see what I could come up with. Here are the two juices I made:

 

Veggie Combo (my random creation)

Veggie Combo Juice & Grape Juice

  • 1 c Packed Spinach
  • 1 Beet
  • 2 Carrots
  • 2 Celery Stalk
  • 1/2 Lemon
  • 1/2 Cucumber
  • 1/3 c Pineapple (this adds a touch of sweet)

Grape Juice

  • 2 c  Grapes

I’ve gotta tell you, I’m fascinated with the juicing process – it is so simple and cool! As for how the drinks tasted, the ‘Veggie Combo’ was good enough and I’ll definitely make it again. The grape juice was delicious and both of my children lapped it up. Malaine (14 months) will eat and drink anything…so she was easy. Durant (3 1/2 yrs) is ridiculously picky so I told him it was Gatorade (a real treat for him) and he drank it all. SUCCESS!

Really, I’m not writing this journal to convince you to purchase a juicer. Instead, because I am not a creative cook, I don’t enjoy cooking, I find myself in a food rut all of the time, and it’s Give It a Try in July time, I thought it would be a good opportunity to share some of my healthy, convenient and delicious summer go-to’s that might be *new* to you and might even help you get out of a food rut as well.

So on that note, here are a couple more of my faves:

Summer Potato Salad

Summer Potato Salad

by Chef Martha Pincoffs, creator of the Hot Dang Grain Burger (a healthy and convenient favorite)

  • 2 lbs Red potatoes, quartered and slightly boiled
  • 1 Small red onion, chopped
  • cooked green beans, cut in half
  • 1/2 c Dijon Mustard
  • 1/4 c Olive oil
  • Pinch of sea salt

Combine all and enjoy!

Homemade Balsamic Vinaigrette

  • 2/3 c Olive Oil
  • 1/3 c Balsamic Vinegar
  • 1 T Dijon mustard
  • 1 T Honey

– Combine all, simmer on med/high heat
– Stir with wisk, remove from heat and toss on any salad

Watermelon Herb Salad

by  Chef Scott Tompkins

  • 1 fresh watermelon, cubed
  • 2 T fresh mint, finely chopped
  • 2 T fresh basil, finely chopped

Combine all and let marinade for 30 min.  Eat right away

 

In the event you have a juicer, are wanting to begin juicing, or are in need of *new* recipes, iGnite member and health coach Lisa Hildebrand shares these two amazingly healthy and refreshing juices:

Classic Green Juice

  • 1 bunch spinach or kale
  • 2 cucumbers
  • 6-9 celery stalks
  • 1 bunch parsley or cilantro
  • 1 bunch of mint
  • 1 to 2 green apples
  • Ginger (about 1 thumb’s worth)
  • 1/2 lemon or lime

Love My Liver Juice

  • 2-3 beets
  • 4-6 carrots
  • 2 cucumbers
  • 6-9 celery stalks
  • 1 inch of ginger
  • 1/2 lemon
  • 1 bunch of mint

For even MORE healthy meal inspiration, check out our leadership team’s go-to, healthy summer dinners.

Besides the convenience, what excites me most about juicing is its health benefits. My personal belief is that food truly has the power to heal our bodies and most of what we need comes from the Earth. But because of convenience, I have not been nourishing my body with all that it needs to live and perform optimally. My favorite reminder about the amazing and intentional creation of fruits, vegetables, nuts and legumes comes from a book called Breakthrough: Eight Steps to Wellness by Suzanne Somers. Check out this fascinating excerpt:

A sliced carrot looks like the human eye. The pupil, iris, and radiating lines look just like the human eye… and science shows that carrots greatly enhance blood flow to and function to the eyes.

A tomato has four chambers and is red. The heart is red and has four chambers. All of the research shows that tomatoes are indeed pure heart and blood food.

Grapes hang in a cluster that has the shape of a heart. Each grape looks like a blood cell, and all of the research today shows that grapes are also profound heart-and blood vitalizing food.

A walnut looks like a little brain, a left and right hemisphere, upper cerebrums and lower cerebellums. Even the wrinkles or folds of the nut are just like the neocortex. We now know that walnuts help develop over three dozen neurotransmitters for brain function.

Kidney beans actually help heal and help maintain kidney function, and yes, they look exactly like the human kidney.

Celery, bok choy, and rhubarb, look just like bones. These foods specifically target bone strength. Bones are 23 percent sodium and these foods are 23 percent sodium. If you don’t have enough sodium in your diet the body pulls it from the bones, making them weak. These foods replenish the skeletal needs of the body.

Eggplant, avocados and pears target the health and function of the womb and cervix of a female-they look just like these organs. Today’s research shows that when a woman eats one avocado a week, it balances hormones, sheds unwanted baby weight and prevents cervical cancers. And how profound is this? ...It takes exactly nine months to grow an avocado from blossom to ripened fruit.

Figs are full of seeds and hang in twos when they grow. Figs increase the motility of male sperm and increase the numbers of sperm as well as to overcome male sterility.

Sweet potatoes look like the pancreas and actually balance the glycemic index of diabetes.

Olives assist the health function of the ovaries.

Grapefruits, oranges, and other citrus fruits look like the mammary glands of the female and actually assist the health of the breasts and the movement of lymph in and out of the breasts.

Onions look like the body cells. Today’s research shows that onions help clear waste materials from all of the body cells; they even produce tears which wash the epithelial layers of the eyes.

Enjoy branching out and trying new ways to spruce up your food!

 

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