Tag Archives: nutrition

Simple & Healthy Summer Supper

iGnite-SummerSupper2_JunePick2016

Summer Supper Menu:

Wild Alaskan Salmon “Burgers” – purchasd at Costco

Homemade Baked Sweet Potato Fries

Avocado & Walnut Romaine Salad

Homemade Baked Sweet Potato Fries

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Prep Time: 15 minutes
Bake Time: 30-40 minutes
Serves 4
Ingredients:
2 large organic sweet potatoes
Olive Oil
Sea Salt
Pepper
Directions: Preheat over to 400. Wash, peel and cut sweet potato into fry-like size. Place fries in a bowl. Toss and coat with 2-3 TBSP of olive oil. Spread fries on pan. Bake for 15 minutes, then toss and flip fries over. Bake for another 15-20 minutes, until fries are crispy.

Avocado & Walnut Romaine Salad with Homemade Vinaigrette

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Prep Time: 10 -15 minutes
Serves 1-3
Ingredients:
One Organic Romaine Heart – chopped
Red Onion- 2 Tbsp – 1/4 C chopped
1/2 Avocado- chopped
1/4 C chopped walnuts or pecans
Optional: 1/4 C chopped strawberries, 1/4 C feta cheese
Vinaigrette:
1/4 C Olive Oil
1/4 C Balsalmic Vinigrette
1 tsp honey (raw and local prefered)
1 tsp dijon mustard
Directions: Combine all salad ingredients in bowl. Combine all vinaigrette ingredients on stovetop, simmer on med/high heat. Stir with wisk, remove from heat and toss on salad.

 

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Arugula, Brussel Sprout & Walnut Salad

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Arugula, Brussel Sprout & Walnut Salad

Salad Ingredients:

  • 3-4 Cups Arugula
  • 1 C Roasted Brussel Sprouts
  • 1 TBSP Dried Cranberries
  • 1 TBSP Pepita
  • 1 Bacon Slice Bacon Crumbles
  • 1/4 C Walnuts
  • Olive Oil
  • Sea Salt
  • Black Pepper
  • Vinaigrette Dressing

Vinaigrette Ingredients:

  • 2/3 C Olive Oil
  • 1/4 C Balsalmic Vinaigrette
  • 1 TBSP Honey
  • 1 TBSP Dijon Mustard

Mix all vinergrette ingredients in a pot. On stove top, heat on low, simmer and wisk. Upon simmer, remove from heat.

Roasted Brussel Sprouts:

Heat Oven to 400ºF
Cut Brussel Sprouts in half
Toss Brussel Sprouts in Olive Oil, Sea Salt and Pepper
Place Brussel Sprouts on cooking sheet and drizzle with Balsamic Reduction Vinaigrette
Bake for 30-40 minutes

Neissa Brown Springmann

by Neissa Springmann

Mix all Salad Ingredients together and toss with Vinaigrette. Be careful with the vinaigrette. A little dab will do you and you will definitely have plenty left over for your next salad.

10 Healthy Eating Recipe Sites to Kick off the New Year

The holidays are over, and it is New Year’s resolution time. Since most resolutions include eating healthy, the iGnite Leaders have created a great guide to help in this — their favorite go-to healthy recipe sites.  Eating better in the new year will be much easier with these creative recipes to keep you interested. We suggest subscribing to a few of these blogs in order to get daily inspiration and motivation. Here are our top 10 favorites:

  1. Skinnytaste.com  Provides delicious, healthy, low fat, family-friendly recipes. You can sign up to get new recipes sent to you several times a week. Check out the Top 25 Most Popular Skinnytaste Recipes of 2015 to get you going. 
  2. The Defined Dish Two Dallas-based sisters give you the dish about food, fitness and other happy and healthy lifestyle tips. Along with great recipes, the site includes workouts, fitness styling, music playlists and more.
  3. Plant-Based Pulse iGnite member Allison Quinones created this blog as resource for those trying to find a healthier lifestyle by providing delicious plant-based recipes. She strives to make all recipes as close to refined sugar and oil-free as possible. She is a wonderful resource and  periodically shares her recipes such as Breakfast Quinoa with Fruit on the iGnite blog.
  4. Connoisseurus Veg  This blog is written by a vegetarian who has a passion for cooking and sharing her favorite recipes.  Try the herb crusted whole roasted cauliflower – delicious!  
  5. AmyChaplin.com Amy Chaplin, author of “At Home in My Whole Kitchen,” inspires people to seek out local and organic vegetables, stock their pantries with nutrient rich whole food ingredients and to cook at home. Find beautiful, healthy recipes on her blog or follow her on Instagram.
  6. Elana’s Pantry A go-to website for easy, healthy, grain-free Paleo recipes.  Elana Amsterdam is the author of the New York Times Best Selling cookbook “Paleo Cooking from Elana’s Pantry.”  Her site even includes pizza, donuts, and other treats made the healthy way! 
  7. Greatist Daily Greatist covers all things healthy and makes it easy to navigate throughout their site — categorized by quick breakfasts, make-ahead meals, detox recipes and more.  Get their daily email with Greatist’s top health tips, workout ideas and delicious recipes.
  8. Oh She Glows One of the most popular vegan recipe blogs around featuring over 500 healthy recipes by Angela Liddon. Her goal is to inspire you to embrace more plant-based foods in your diet without feeling deprived. Most recipes are gluten-free and many are allergy-friendly. 
  9. Against All Grain  Paleo recipes to make you feel great created by Danielle Walker. She is the author and photographer of the New York Times Best Selling cookbook “Against all Grain.”  Use her Costco Paleo Shopping List as a great resource. 
  10. Naturally Ella Created by Erin Alderson, the blog focuses on seasonal vegetarian recipes that are pantry-inspired. Her goal is to keep the recipes simple, fresh, and exciting for the entire family. Her tex-mex inspired recipes are definite crowd-pleasers.

You might also like: 

*Food photography by Allison Quinones of  Plant-Based Pulse

 

 

 

Pumpkin Spice Coconut Oil Bites

Pumpkin Spice Coconut Oil Balls

Pumpkin Spice Coconut Oil Balls

by Allison Quinones of Plant Based Pulse

by Allison Quinones of Plant Based Pulse

Yields: Approx. 35 T Sized Balls
Serving: 3 per day
Prep Time: 15 minutes

Ingredients:

  • 1 cup organic unsulphured raw coconut butter (boughten or homemade)
  • 3/4 cup organic extra virgin coconut oil
  • 1/2 cup organic coconut flour
  • 1/4 cup + 1 T organic pumpkin puree
  • 2 T  pumpkin pie spice
  • 15 drops stevia (or to taste)

Pumpkin Spice Coconut Oil BallsInstructions:

Combine all ingredients in a food processor and blend until combined. Take the mixture and refrigerate for no more than 30 minutes to allow the dough to become more firm. Using a melon baller/cookie scoop, or your fingers, gently roll dough into tablespoon sized balls. Place on a plate cover in parchment paper and refrigerate for 3-4 hours or until hard. Store in an airtight container in the fridge, will last about 3 weeks.

Why We Love Coconut Oil

One strategy to increase ATP (the energy currency for the body) for brain healing & preventing dementia is consuming coconut oil: 1 tbsp with breakfast, lunch and dinner.  MCT (medium chain triglycerides) found in coconut oil have many great benefits, including:

  • Improving the body’s use of insulin
  • Improving cholesterol by increasing HDL (good cholesterol)
  • Boosting thyroid function resulting in increased energy
  • Acting as an antioxidant and natural antibiotic
  • Improving overall health of skin and hair
  • Improves cognitive function

As one way to get your fill of coconut oil, I love the idea of using coconut oil to satiate sweet cravings. This is an especially good idea for those who might have a taste or texture aversion to coconut oil on its own (like my wife). Personally I create a chocolate version using raw cacao powder, coconut oil and stevia to satisfy my sweet cravings.

 

The Scoop on Coconut Butter

by Allison Quinones of Plant Based Pulse

by Allison Quinones of Plant Based Pulse

You may be asking yourself, “Why did she use coconut butter in addition to the oil, versus just oil?”  Coconut butter is made from ground raw coconut flakes or meat, that when processed at a high speed, pulls out the oils (just as nuts do into nut butter). When using coconut butter, you are not only getting the benefits of the oil, but also dietary fiber, proteins, vitamins and minerals. Coconut butter provides a full flavor and creaminess that compliments the texture of the coconut oil.

Any brand of coconut butter will work as long as the only ingredient is raw organic coconut. If you own a high-speed processor or blender, it’s much cheaper to make it at home than purchase it (plus it is satisfying to make yourself!). I paid $3.28 for 3/4 lb., which yields at least 16 oz. coconut butter, versus boughten at no less than $10.00 per 16 oz.

Enjoy!

 

 

 

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

10-Day Reboot: Allison’s Day 10

iGnite 10 Day Body Reboot

by Allison Quinones

by Allison Quinones

Day 10! I have thoroughly enjoyed being a part of the Reboot and have loved this process of self-discovery.

Breakfast! My morning breakfast is always the same, flavored differently. Today it was cooked quinoa with almond milk, blueberries, strawberries, protein powder, ground flax, chia, and maca powder

Breakfast! My morning breakfast is always the same, flavored differently. Today it was cooked quinoa with almond milk, blueberries, strawberries, protein powder, ground flax, chia, and maca powder

Aspects of the Reboot I’ve found the most difficult:
Throughout the Reboot I committed to trying all of the elements listed in the guide. I’m happy to report that I’ve done them all, at least once! However, the most difficult has been taking time for Epsom salt baths, time outdoors, and a full 8 hours of sleep. To me, these three things all have one thing in common – they take TIME. Seeing how busy I am isn’t a groundbreaking realization, but I do know how nice it has been to actually take time for these things when I have been able to.

Turmeric Tonic tea at work meeting, although caffeine-free, my mind still believes it will help me feel more alert. I love turmeric for it's anti-inflammatory purposes

Turmeric Tonic tea at work meeting, although caffeine-free, my mind still believes it will help me feel more alert. I love turmeric for it’s anti-inflammatory purposes

Aspects of the Re-boot I’ve enjoyed the most:
Technology Turnoff and Breaking from Social Media are two things that I thought would be the most difficult. Not surprisingly, this has been SO refreshing. I’ve noticed my habits throughout the day when I go to switch on my phone and catch myself automatically going into social media. Going into Facebook or Instagram has become such a mindless activity for me, and I’ve been aware that I need to check myself on this for a while, but there was no real motivation to do so. I don’t miss seeing what the world of Facebook is doing, what new recipes or exercises are posted on Instagram, and I’ve found myself being less critical of myself through these two elements of the Reboot.

Lunch consisted of Butternut Squash Mac 'n "Cheese" with Brown Rice Macaroni, Roasted Broccoli and Kale. This is from Oh She Glows blog. This is a favorite fall recipe!

Lunch consisted of Butternut Squash Mac ‘n “Cheese” with Brown Rice Macaroni, Roasted Broccoli and Kale. This is from Oh She Glows blog. This is a favorite fall recipe!

A couple things I’ve learned about myself over the Reboot:
I’ve committed to staying away from social media, and it’s crazy how many times throughout my day I mindlessly turn on my phone and almost open Facebook or Instagram. I’ve enjoyed reading ‘Made to Crave’ which is a highly encouraging book on eating and body image. I’ve been putting off reading this for a while and I am so grateful for more time to read this book and focus on myself.

Secondly, I’ve noticed I CAN abstain from sugar and tortilla chips! My two weaknesses. I can do it in private at home and in public when there is a delicious bowl of guacamole, salsa, and cookies just waiting to be eaten up.

Afternoon snack of apples with cinnamon, drizzled in homemade coconut butter with a tablespoon of freshly ground peanut butter

Afternoon snack of apples with cinnamon, drizzled in homemade coconut butter with a tablespoon of freshly ground peanut butter

My personality is to be very self-disciplined, so eating clean and exercise haven’t been a challenge for me. I enjoy prepping ALL my meals for the week on the weekend, so it eliminates any desire to eat outside of what I’ve planned for. I teach RPM spin at the YMCA and have enjoyed several HIIT workouts, as well as a few swims and a yoga class. These two aspects of my self-discipline give my body and mind self-care to help me function the best I can throughout my day.

Evening treat, leftovers from weekend baby shower. My own recipe of Lemon Cashew "Cheesecake" with Blueberries and Mulberries. It's oil-free, refined sugar free (sweetened with Medjool dates), soy free, dairy-free, all plant-based!

Evening treat, leftovers from weekend baby shower. My own recipe of Lemon Cashew “Cheesecake” with Blueberries and Mulberries. It’s oil-free, refined sugar free (sweetened with Medjool dates), soy free, dairy-free, all plant-based!

Tips & tricks that have helped me:
Let people around you know what goals you’re working on. Your support system will then avoid innocently tempting you with a glass of wine or checking Facebook for a trivial reason.

Not pictured: My dinner on the run of Wild Rice Pilaf from Forks Over Knives.

10-Day Reboot: Trina’s Day 9

iGnite 10 Day Body Reboot

by Trina Keathley

by Trina Keathley

One more day, I know we can do this! Day 9 was just like most other days of the Reboot for me. I woke up to my alarm at 5:30am after about 7 hours of sleep. Sleep has not been one of my successes on this Reboot, but it hasn’t kept me down. After pushing snooze a few times, I get up and start off with my hot lemon water and making lunches for the kids. After making lunches for the kids and getting my daughter Sloan out of bed, it is time for breakfast.

Breakfast of Paleonola and Coconut Beverage

Breakfast of Paleonola and Coconut Beverage

My usual breakfast has been egg whites with sausage. I made the recipe of Everyday Sausage last week, but it was time to change things up. I wanted crunchy cereal!  So with some help from fellow iGniter Olivia, she introduced me to Paleonola. Palenola with a little coconut beverage and an orange is a perfect breakfast.

After getting both kids out the door to school, it is off to workout. Today’s workout was Dance Fit with Betty. It was a great cardio workout with a little “Whip and Nae Nae.”  🙂

Lunch: a salad with deli meat

Lunch: a salad of lettuce, avocado, red bell peppers and turkey

During the Reboot, I strangely haven’t felt hungry. As I move along through the day, I have to remember to eat. I don’t feel hungry, but look down and it is coming up on lunch and I haven’t even had a snack. So today, I ate a snack at 12 and had lunch 2. Since I had to go to the grocery store before lunch, I decided to pick up some turkey and have a salad. A thick cut of deli turkey is nice to add to lettuce, avocado and red bell peppers.

Super Seed Chocolate Protein Bites

Super Seed Chocolate Protein Bites

While at the store, I picked up the ingredients to make the Super Seed Chocolate Protein Bites from the Reboot recipe book. I was trying to have a healthy snack for this afternoon and for the kids when they get home from school, and I was hoping they would like them… or at least try them. Well, needless to say, they were a big hit!!  Not only with my kids, but with some fellow Rebooters (Jamie and Alice)! I texted them and told them they tasted like chocolate and they were by in an instant to taste and see. One small note, when I was purchasing the ingredients I purchased dark chocolate cacao nuts and was supposed to purchase cacao nibs. I don’t know if there was any harm in my mistake, but it sure helped us get through the afternoon and satisfy our sweet tooth!

Dinner: sirloin steak and baby broccoli

Dinner: sirloin steak and baby broccoli

My belly would have been satisfied for a little bit, but dinner was around the corner. And my family loves meat!  So for dinner, I usually grill something grass-fed and add a vegetable. Tonight was a sirloin steak and baby broccoli.

This is the second time I have done the Reboot with iGnite, and I will say that the second time has been better than the first. This time I took Molly and Catherine’s advice to wean myself early from caffeine. I love to drink ice tea all day long, and I knew getting off of it was going to give me a big headache to start. It was the best decision!  This reboot has helped me accomplish my exact goal: to get myself back on track with eating better and taking care of my body.