Showing posts with label Healthy Recipes. Show all posts
Showing posts with label Healthy Recipes. Show all posts

Friday, August 22, 2014

Healthy Recipes || My Peach Smoothie

Over the past couple of months, I have upped my homemade smoothie intake from every other morning to every morning.  There is just something that feels so good and refreshing about drinking a healthy, fruit/veggie smoothie first thing in the AM.  It has been a while since I posted a recipe, so here I go:

1 organic peach
1 banana
4-5 frozen organic strawberries
1/2 tsp honey (add a bit more depending on your desired sweetness)
1-1 1/2 cup organic soy milk (depending on your desired consistency)
2 tbsp natural peanut butter

Toss all the ingredients into a blender, and blend thoroughly.  Pour out into a cup and enjoy!

A cup of apricots can offer you a vitamin A content of 60% the daily value, while a cup of peaches only offers 10%. So, switch out the peaches for apricots.  (I exchange every one peach for two apricots.)  Apricots also contain more vitamin C, potassium, and dietary fiber.

For more smoothie recipes, check out the "Smoothies" label.

Friday, May 9, 2014

Healthy Recipes || Avocado Parfait + More for Diabetics and Clean Eaters

So through vlogger Jasmine Rose, I learned about (and immediately subscribed to) Alain's channel entitled "Health Reset Meals".  His channel is intriguing because it doesn't simply feature recipes; it features recipes targeted to diabetics and clean eaters.  In short, there are some really healthy meals he cooks up on his channel.  This chef also has a funny personality to go along with it all.

Check out his recipes for an avocado parfait, avocado pudding, and avocado yogurt in the following video.  I can't wait to actually try some of these desserts! ...

Tuesday, March 11, 2014

Healthy Recipes || Adding Asparagus to Smoothies!

Recently, I've been experimenting with adding asparagus to my smoothies.  Why? Well asparagus is loaded with more nutrients than I've seen in most other vegetables.  One cup of raw asparagus contains:

20% DV Vitamin A
13% DV Vitamin C
16% DV Iron
70% DV Vitamin K
17% DV Folate
11% Dietary Fiber
13% Thiamin
11% Riboflavin
11% Manganese


The recipes that I did find online either added sweeteners (e.g., tablespoons of honey, vanilla) or just did not taste that great.  So after a couple of trials and errors of my own, I came up with this delicious recipe that, not only disguises the unpleasant taste of raw asparagus, but also adds a bunch of other nutrients.

1 banana
1/2 cup blackberries
2 cups almond milk
2-3 asparagus stalks (bump it up to 4-5 if you are brave enough)
1 tbsp natural peanut butter

Note: my fruits and vegetables are usually frozen after purchasing, but you can use fresh ones if you want and just toss in some ice for more of a smoothie texture.

Just blend all the ingredients together and enjoy!

Friday, February 14, 2014

Healthy Recipes || Mashed Cauliflower - Low Carb Alternative to "Mashed Potatoes"

Mashed cauliflower that looks and tastes like mashed potatoes ... except with much less starch. Have you tried it?  In an effort to eat more vegetables and less carbs, I decided to give the dish a try.  What's the verdict?  Yo, this dish is DELICIOUS!

Various forms of the mashed cauliflower recipe have been floating around the Web.  Some contain butter while some use olive oil ... some use romano cheese while some use mozzarella.  It really depends on what you want to add to your mashed cauliflower, though I will say a bit of salt and pepper is a must and cheese certainly enhances the flavor.  (I personally use salt, pepper, sharp cheddar, and organic butter.)

Without further ado, here is what you will need at the minimum: 

1 cup of mashed cauliflower
a bit of salt
a bit of black pepper
1-2 tbsp extra virgin olive oil or melted butter

Optional ingredients:
cheese of your choice (e.g., Parmesan, Mozzarella, Romano ... as much or as little as you want)
garlic powder

  1. Steam the cauliflower until it is "mash-able" (i.e., soft but not too soft).
  2. Use a food processor to mash the cauliflower.  (If you don't have a food processor, using a blender on pulse is okay or mash with a utensil.)
  3. Mix all the other ingredients into the mashed cauliflower.
  4. You're done!  Enjoy!

Thursday, September 12, 2013

Healthy Recipes || Coconut Milk Popsicles

{Image from "This Rawsome Vegan Life"}
All you need are coconut milk, a natural sweetener (e.g., cane sugar, agave, date paste, or bananas), frozen fruit of your choice, and an herb (optional).  

For the full recipe, visit This Rawsome Vegan Life.

Wednesday, July 24, 2013

Healthy Recipes || Sweet Potato Smoothie

As some of you probably already know, I am a big smoothie drinker.  Well, in a recent effort to be more creative with sweet potatoes, I created a super simple smoothie recipe:

1 cup banana
1 cup sweet potato (cooked)
2 cups almond milk (or more for desired consistency)
4 ice cubes
1 scoop protein powder (optional)

Just blend the ingredients together and you're done!

Friday, June 28, 2013

Healthy Eating || Ways to Add Protein to Your Smoothie

Protein powder.  I recommend going for a flavorless one or vanilla.  Either of these go pretty well in most smoothies.  Chocolate, strawberry, or other highly distinct flavors will limit the amount of tasty smoothies you can make.

Natural peanut butter.  This is probably my most favorite way to add protein to a smoothie because it is natural and adds a nice (but not overwhelming) flavor.  Go for the natural peanut butter because processed ones tend to have added sugar and hydrogenated fats.

Soy milk.  Soy milk used to be a pretty popular replacement for cow milk but has gotten a slightly bad reputation over the years largely because of its association with genetically modified soy beans (GMO).  However, if you can find non-GMO soy milk, you should be fine.


Wednesday, April 3, 2013

Healthy Eating || How to Make Almond Milk

-1 cup raw, organic almonds
-filtered water for soaking
-2-6 cups filtered water (fewer cups = creamier)
- (optional) 1/2 tsp of vanilla

Optional sweeteners to taste:
-medjool dates
-maple syrup

Just soak the almonds overnight in the filtered water.  Drain out the filtered water the next day, and blend the almonds in 2-6 cups of new filtered water.  Strained the mixture, and you are left with almond milk!

For a full set of instructions (including photo-by-photo details), check out Frugally Sustainable!

Tuesday, March 12, 2013

Healthy Breakfast Ideas

By Stephanie of Infinite Life Fitness

Breakfast.  The first meal of the day.  AND also one of the most important meals of the day.

It is very common for a lot of people to skip on breakfast and wait until the mid-morning or even lunch until they have their first good meal.  THIS IS A BAD IDEA!  Studies have shown that those who skip breakfast do not lose weight as well as those who take the time to eat a nice healthy breakfast each morning.

Skipping breakfast allows you to grow hungrier and hungrier the longer you wait to eat your first meal after waking up.  If you eat something healthy and light when you get up it should help reduce your strong starvation feelings you may have grown around 10 or 11 AM.  Halting these feelings will allow you the chance to stop the “binge eating” you may do for your first meal.  By that time you are so hungry that you eat and eat and eat.  You eat until you feel full or satisfied but people usually eat so fast that they end up over eating before their belly can tell their brain that they are full! 

Also, while you are sleeping your body is in a fasting state.  It has gone 5+ hours without food so when you awake it is time to fuel your body! During this fasting state your body is conserving ANYTHING it can.  This halts or hinders your fat loss process.  Eating your breakfast within 2 hours of waking up allows your metabolism to get kick started and start working on burning those calories. 

{Image Source}
What are some great breakfast options?  I will list a few:
  •  Oat meal:  try to stick to the PLAIN oatmeal.  It is healthier to get the plain oatmeal and add your own fruit or honey to it. 
  • Fruit:  It is always a great idea to have fruit in the morning.  Try to stick to one serving size which is usually 1 cup of chopped melon, berries, or a small apple or banana.
  • Cereal:  Make sure it is a light cereal like Cheerios, Kashi cereal, or other whole grain low sugar cereals.  Try substituting almond milk for real milk to help cut calories and fat in your diet.
  •  Eggs: there are SO many ways you can have eggs in the morning! You can have boiled eggs, egg whites, egg white and 1 egg yolk mixed and scrambled, poached, or any other way! Make sure you try to use olive oil or coconut oil instead of vegetable oil to make your meal healthier. 
  • Toast:  Try to stick to the 100% whole wheat bread.  This is the best option at the store.  You can also get whole wheat English muffins, pita pockets, tortillas, or any other type of bread product. 
  • Nuts: The best options for nuts are almonds!  You can also have peanuts (but try to get the unsalted peanuts). 
  • Yogurt:  Also another great option!  BUT TRY TO GET PLAIN YOGURT!!! The yogurt you can buy at the store with granola and “fresh fruit” is LOADED WITH SUGAR!  Get the plain yogurt (and Greek yogurt is honestly your best option) and put your own nuts and fruit in them. This should also save you money! 

{Image Source}

Here is a great example of a quick breakfast you can make and have ready for those rushed mornings:
  • 1 Whole Wheat English muffin (or 1 piece of toast or 1 tortilla), 1 small apple, 1 hard-boiled egg, 1 oz. of cheese, 1 tablespoon of jam, green tea, 24 nuts, and a cherry (as a little treat). 
  • You can pre-pack containers like this so they will be ready in the fridge to grab when you are heading out the door in the morning!

Other healthy options:
  • 1 piece of toast, 1 tablespoon of peanut butter, 1 small fruit
  •  ½ cup Greek yogurt, I cup berries or fruit, 1 tablespoon of honey
  • 2 XL large eggs, 1 cup baby spinach leave, ¼ cup chopped bell peppers, ¼ cup chopped onions
  • Morning pizza:  I English muffin, 2 tablespoon tomato paste, ¼ cup low fat cheese, add chicken or turkey bacon
  • Breakfast sandwich/tortilla wrap: get 1 English muffin or flat bread or tortilla, ½ cup baby spinach, 2 cooked eggs, sliced tomatoes or onions (or other veggies) 2 pieces of turkey bacon or sausage or baked chicken
  • 1 cup oatmeal, 1 tablespoon of brown sugar, 1 cup fruit (or one small fruit)
  • You can make fruit smoothies and add nuts, chai seeds, or protein powder
  • You can make oatmeal muffins

Breakfast is a great time to get creative!  Eating healthy does not have to be bland and boring!  Find some things that you enjoy and make them healthy!  If you like bacon try turkey bacon!  If you like toast switch to whole wheat toast.  If you want something sweet try Greek yogurt with a tablespoon of honey and fruit!  The key is to get things that you can grab and eat with you on your way to work or school!  And if you do have time to sit down and cook breakfast even better! You will have time to create omelets and other meals that take a little longer to cook! 

Breakfast is VITAL to reaching your health and fitness goals.  So why skip it when it can be yummy, filling, AND help you reach your goals!?

My name is Stephanie from Infinite Life Fitness. Please feel free to stop by my website for more health and fitness related tips!

Thursday, March 7, 2013

Healthy Recipes || 20 Healthy Dinner Recipes Under $3

Eating healthy does not have to be expensive.  Check out the following recipe and more at Better Homes and Gardens:

{Image Source}
Budget dinner price: $2.89 per serving

  • 1
    16 ounce bag frozen stew vegetables (potatoes, carrots, onion, and celery)
  • 1
    18 ounce jar home-style gravy (1-3/4 cups)
  • 1
    teaspoon finely snipped fresh sage or 1/2 teaspoon ground sage
  • 2
    cups cooked turkey or chicken, cut into slices
  • 1/4
    teaspoon ground black pepper
  • 1/4
    teaspoon nutmeg
  • 1
    cooking apple, thinly sliced
  • Fresh sage leaves (optional)
  • 2
    tablespoons butter, melted

1.Preheat oven to 450 degrees F. In a large microwave-safe bowl combine vegetables, gravy, and the 1 teaspoon sage. Cover with vented plastic wrap; microwave on high (100 percent power) for 5 minutes. Add turkey; cover and microwave 4 to 6 minutes more or until stew is heated through and vegetables are tender, stirring occasionally. In a small bowl combine pepper and nutmeg; set aside.
2.Spoon stew into four 14- to 16-ounce casseroles. Top with apple and, if desired, fresh sage. Drizzle with melted butter and sprinkle with nutmeg mixture. Bake uncovered, for 10 minutes or until bubbly and apple slices begin to brown.

nutrition facts
  • Servings Per Recipe 4,
  • cal. (kcal) 297,
  • Fat, total (g) 12,
  • chol. (mg) 71,
  • sat. fat (g) 5,
  • carb. (g) 23,
  • Monosaturated fat (g) 3,
  • Polyunsaturated fat (g) 2,
  • fiber (g) 3,
  • sugar (g) 9,
  • pro. (g) 24,
  • vit. A (IU) 1701,
  • vit. C (mg) 2,
  • Thiamin (mg) 0,
  • Riboflavin (mg) 0,
  • Niacin (mg) 5,
  • Pyridoxine (Vit. B6) (mg) 0,
  • Folate (µg) 8,
  • Cobalamin (Vit. B12) (µg) 0,
  • sodium (mg) 753,
  • Potassium (mg) 376,
  • calcium (mg) 30,
  • iron (mg) 2,
  • Mark as Free Exchange () 0,
  • Percent Daily Values are based on a 2,000 calorie diet

Thursday, February 28, 2013

Healthy Recipes || Two Different But Delicious Blueberry Smoothies

What is so great about blueberries? Well, they have a high content of antioxidants, which are known to stabilize free radicals and reduce oxidative stress.  Free radicals have been associated with certain diseases.


This smoothie is a rich source of potassium (banana), antioxidants (blueberries, strawberries, and mango), protein (almond milk), and calcium (almond milk).

1/2 medium banana, peeled and cut into chunks
1/4 cup frozen blueberries
1/4 cup frozen strawberries
1/4 cup chopped fresh mango
2 cups chilled unsweetened vanilla-flavored almond milk

In a blender, add the banana chunks, blueberries, strawberries, and mango. Blend until combined, about 30 seconds. Serve in chilled glasses with straws.


This smoothie is a rich source of antioxidants (blueberries), protein (yogurt), and calcium (yogurt).

1 cup blueberries
1 cup plain yogurt or 1 cup vanilla yogurt
1 1/2 tablespoons honey (or agave nectar)
3/4 cup ice cube

Combine all ingredients in a blender. Blend at high speed until smooth. Serve! 

Thursday, January 24, 2013

Healthy Recipes || Banana-less Green Smoothies

I have nothing against bananas (and actually enjoy their health benefits), but have you noticed how they are a critical ingredient in most "green smoothie" recipes?  I presume this inclusion is because blending bananas into such smoothies is a quick and easy way to sweeten or mask the taste of ... well, the green vegetables.  However, if for whatever reason, you do not want to add bananas to your green smoothies, there are banana-less recipes out there.  Here are a few:

{Image Source}
RECIPE #1 - Source
1 cup seedless green grapes
1 cup packed baby spinach
1/2 cup ice
1/4 cup coconut milk

RECIPE #2 - Source
 2 cups cantaloupe
1/4 avocado
1 tbsp mint leaves
1 tbsp basil leaves
splash of water
4-5 ice cubes

RECIPE #3 - Source
1 medium cucumber
1/2 Bosc pear
3-4 ice cubes

RECIPE #4 - Source
2 kiwis
1/2 cup chocolate almond milk
1/4 cup water
1 cup curly green kale
1 cup ice

For more recipes (with or without bananas), check out

Wednesday, January 2, 2013

Nutritious Bartending || Watermelon Mojito and More

{Image Source}

"A whole day of eating right can go down in the swirl of cocktail -- with crazy-high calories and weakened willpower. So we've put a few drinks on a diet, starting with the Cuban mojito. Instead of using sugar, use a wooden pestle or a big spoon to gently crush cubes of watermelon with fresh mint leaves. Add rum and sparkling water for a sweet mojito with half the usual calories."

If you are looking for more cocktails with fewer calories and more nutrients, check out this slideshow:

Wednesday, November 21, 2012

How to Have a Healthy Turkey Day

{Image Source}

By Stephanie of Infinite Life Fitness

Tis the season to fill your belly!

The key is to fill your belly with the right food! The national “fill your belly” holiday is upon us. I hear so many people wish (and some who do not) that they had NOT eaten as much as they did during the holiday. For those who are on a new health and fitness journey, being consistent with your healthy eating and fitness routine is KEY to reaching your goals.

Key tips for this year’s feast:
  • Ask what people are bringing. If they are making a high calorie/fat dish either pass it on when you see it OR ask them to make a few substitutes to make it a healthier dish. 
  • Do not be afraid to measure out your portion sizes. If you are afraid to do it in front of your family do it in the kitchen and bring your plate out to the table. They goal is to make sure you are eating enough NOT too much. It is hard to look at your plate and say “yes that is a cup full of veggies”. Do not be afraid to grab a measuring cup and scoop out the right serving size! 
  • When worse comes to worse, double up on the veggies! If you are worried about your plate looking “too bare” compared to those around you try doubling up on the green veggies! You can never go wrong with having more veggies as opposed to more creamy cheese potatoes, or 4 dinner rolls. 
  • Try to make a healthy dish and bring it along with you. I do this EVERY year with my family. And I usually will not tell them it was healthy, low fat and low calorie until they have eaten it all! Nothing makes your feel better than seeing your friends and family rave about a healthy dish. Just because it is healthy does not mean it is not tasty! 
  • Water, Water, Water! Do not forget to drink your water! It is ok to have egg nog, wine, or other fruit drinks…but those drinks pack a TON of calories. Would you rather drink your calories or enjoy a piece of pie? 

Everyone’s FAVORITE part of turkey day? Well…it should be spending time with your friends and family…bbbuuuut we all know it is the dessert tray!

Do not be afraid to eat dessert! BUT do not forget to get a double or triple serving of your grandma’s famous pie. Yes it is good…and yes it will make you happy…but you have to remember that you have a goal to reach in a certain amount of time so do not let one HUGE piece of pie render that success! 

Ok…so you did have that extra piece of pie…or you already know that you will have that pie. Try working out BEFORE you meet the family for dinner and try to plan a late night walk or jog. Doing activities before and after such meals is a great plan and it will help you feel less guilty about indulging on the holiday treats.

Need some suggestions for some healthy desserts…try looking at these sites:

Pumpkin Pie
Chocolate Doughnuts
Chocolate Ice Cream Sandwiches

I hope these holiday tips were helpful! Have a WONDERFUL, SAFE, and HEALTHY Thanksgiving!

This is Stephanie from Infinite Life Fitness. Please feel free to stop by my blog anytime for more health and fitness tips!!