Showing posts tagged with: recipe

CH CHH CHH CHIA PEANUT BUTTER BANANA PUDDING RECIPE

by Emma Hammond 0 comments

Uncategorized

The most common reason I get for people skipping, hitting fast food or grabbing a crappy bar on the way out the door in the morning is TIME. Nobody's got time to start their day off with a halfway decent meal that won't make them crash a few hours later.IS THIS A VALID EXCUSE??Not anymore! Although I could argue all the reasons you should go to bed earlier, take time to make a 10 minute breakfast, oh yea eggs or yogurt take all of 3 minutes.. But hey today I will be nice & accept the answer of "I don't have time" & instead provide a solution in the form of a recipe.CHIA PROTEIN PUDDING to the rescue!ChiaPuddingI am totally against labeling ANY food as having magical superpowers or be the one ingredient you are missing to stay thin. Sorry if I had that answer I would be rich & not typing up this blog post. Chia seeds are often thrown into that superfood category so I will not claim for them to be but instead post a few nutritional components they contain:A 1 ounce (28 grams) serving of chia seeds contains:

  • Fiber: 11 grams.
  • Protein: 4 grams.
  • Fat: 9 grams (5 of which are Omega-3s).
  • Calcium: 18% of the RDA.
  • Manganese: 30% of the RDA. (for what the RDA value is worth..aka not much..)
  • Magnesium: 30% of the RDA.
  • Phosphorus: 27% of the RDA.
  • They also contain a decent amount of Zinc, Vitamin B3 (Niacin), Potassium, Vitamin B1 (Thiamine) and Vitamin B2.
The number one reason I like them?? They expand to make foods have more VOLUME. As a volume eater who enjoy a big portion to feel satisfied, they fit the bill in this case.There are a ton of chia pudding recipes around the web so I did not creatively develop this idea by myself. Instead I wanted to share my favorite combos that include a bigger portion of protein to keep me full throughout my morning. The best part? I can prep this ahead the night before for easy grab & go in the morning. I also love it's a cold breakfast on a hot day that's not yogurt. As sometimes my belly doesn't love a huge amount of dairy in it first thing in the morning. Eek!PEANUT BUTTER-BANANA PUDDING:Ingredients:Chia1
  • 1 Scoop PB flavored protein powder (I use quest nutrition, could try PB2?)
  • 2 tbsp chia seeds
  • 3/4c unsweetened almond milk (or milk of choice)
  • 1/3 sliced banana
Directions:
  1. Add protein powder, chia seeds & 1/4c almond milk to a small tupperware & stir to combine.
  2. Stir in the additional 1/2c almond milk, stir thoroughly & set in fridge for 20 minute or overnight in my case.
  3. In the morning I added a splash of milk to loosen the pudding up. Top w/ sliced banana & cinnamon. Easy & delicious.
Other Combos:
  • Berry Vanilla: use vanilla protein powder & top w/ favorite berries.
  • Pumpkin: add canned pumpkin + pumpkin pie spice & top w/ chopped walnuts.
  • Dark Chocolate Raspberry: use chocolate protein powder (or cocoa) & top w/ raspberries.
  • Lemon Pistachio: Add in lemon extract or zest & top with pistachios.
  • Cinnamon Apple: Add in cinnamon, vanilla & top w/ warm cinnamon apples & nuts.
The possibilities are endless!! I know you can absolutely make this without protein powder by just using chia & less almond milk. I bet you could play with greek yogurt as an additional add in. I just have a ton of protein powder & aim to include 20-30g for breakfast each day. It keeps me full & satisfied while supporting my lean muscle mass. Just what I look for!Give it a try & share your favorite version with me!!     

Healthy Upgrades + Homemade Granola Recipes

by Emma Hammond 0 comments

Meal Prep Nutrition Recipes Uncategorized

The weekday breakfast is what starts our busy day off on the right, or often totally wrong foot. Most people are rushing out the door & lucky to give their bodies any fuel to power through their mornings. The standard diet is a high carb, high sugar option such as cereal, bagels, pastries & granola. I totally understand the lack of wanting to dedicate much time to dirtying up extra pans. Our brains are on so many to do's that building the perfectly balanced breakfast isn't always feasible. While I do suggest some awesome make ahead meals such as a healthy frittata, sometimes you just have to grab what's on hand & go!My husband is absolutely one of those people & for years grabbed his individual flavored yogurt, topped it with some pre-packaged granola & quickly consumed on the way out the door. Insert Emma...*evil laugh*...Image-1Overtime I started to offer him a few simple swaps to upgrade the nutrition he was getting. I knew he would not be on board with adding any more difficulty to his morning routine so instead of aiming for perfection, we aimed for homemade higher quality.Old Breakfast:

  • 1 Individual Strawberry Chobani:chobani-cacao
140 calories/20g carbs/14g protein/0g fat/19g sugar
  • 1/2c Cherry Vanilla Granola (Back to Nature):
200 calories/38g carbs/5g protein/4g fat/12g sugarMeal Total = 340 calories/58g carbs/19g protein/4g fat/31g sugar

Current Breakfast:

  • 6oz Plain Whole Milk Greek Yogurt (Atlanta Fresh Local)peanut-butter-yogurt
136 calories/12.5g carbs/16g protein/8g fat/12g sugar
  • 1/2c Homemade Granola (recipe below)
152 calories/23 carbs/4g protein/5.2g fat/7g sugarMeal Total = 288 calories/35.5g carbs/20g protein/13g fat/19g sugarStill the same simple breakfast, but with way less sugar & based in single ingredient foods. I buy whole milk yogurt for some healthy fat in the meal & he often include a handful of berries to his bowl. The ingredient list on plain yogurt to the sweetened varieties is WAY shorter, as well as skipping the preservatives from both the yogurt & "healthy" pre-packaged granola.My easy to make granola recipe is just a few ingredients that can be made in a big batch to last for weeks. Not to mentioned be tweaked to your preferences. You can add in nuts, chia seeds, flax seeds & much more!

Classic Homemade Granola:

IMG_3244
  • Ingredients:

2 cups Old Fashioned Oats (we use gluten free)

2 tbsp coconut oil

1/4c honey or maple syrup (I use 2tbsp honey + 2tbsp maple)

1 tsp salt

1 tsp vanila

  • Directions:

1. Pre-heat oven to 300 degrees & line baking sheet w/ foil.

2. Whisk together coconut oil, honey, salt & vanilla in a bowl.

3. Add oats & stir to coat throughly.

4. Add granola to baking sheet & cook for 30 - 35 minutes or until golden brown, stirring once midway through.

5. Let cool & store in airtight container.IMG_3249

* I have reduced both the oil & honey for a less sweetened version which turned out great. I usually add chopped almonds to this basic mix for extra crunch!

You may not be completey ready to do a full pantry clean, ditch every food habit you're attached to or strive to be the next healthy iron chef. BUT that doesn't mean that the small upgrades over time won't add up! Change your mindset to view it as what nutrition can you ADD to your meals, instead of what has to be taken away!

Small changes over time creates consistency. Consistency trumps perfection every time!

What's one staple in your diet you KNOW is not ideal but need help to upgrade? Let me know so we can troubleshoot it together! Leave me a comment or email me at: emma@healthybalancewithemma.com

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Sunday Grocery Haul + Weekly Menu + Recipe

by Emma Hammond 0 comments

Meal Prep Recap Recipes Uncategorized Weekly Menu

Happy Valentine's Sunday! Nothing says love like a little weekly meal planning right? My husband thinks I am so romantic. <3
romance-dinner-money-love-coupon-valentines-day-ecards-someecards
I won't lie, Valentine's Day is not a big holiday around our household. However we do enjoy any excuse to cook up a delicious meal. We are staying in, cranking up pandora & going to enjoy cooking together this evening. Therefore I wanted to share our grocery haul & what's going to be on our plates (or mostly bowls) this upcoming week.
 
Sunday Meal Prep:
~ Bison & Bean Chili: a new recipe we are testing out.
~ Chicken Mofonago: love this meal, link to recipe below.
~ Egg Muffins: making spinach, red pepper & feta.
~ Simple Almond Granola: for the hubby's breakfast.
Weekly Meals
 
Weekly Grocery Haul - Total Spent $91.22
 
Protein:
~ Ground Bison
~ Boneless Skinless Chicken Breast
~ Applegate Deli Turkey
~ Liquid Egg White
~ Cottage Cheese (unsalted)
~ Stoneyfield Plain Greek Yogurt
~ Canned Salmon
*we have eggs & local yogurt in the fridge already.
 
Produce:
~ Green Bell Peppers
~ Green Plantains
~ Spinach
~ Jalapenos
~ Onions
~ Cucumber
~ Tomato
~ Apple
~ Banana
~ Frozen Broccoli
~ Lemons & limes
*we still had kale, avocado, sweet potatoes & spaghetti squash.
 
Dry Goods:
~ Canned Tomatoes (varying for chili/mofongo)
~ Whole Almonds
~ GF Rolled Oats
~ Canned Black & Kidney Beans
~ Canned Boneless/Skinless Salmon
~ Unsweetened Almond Milk
 
And that's a wrap. So how will our meals look this week based on these groceries?
 
Breakfasts: Eggs, egg muffins or cottage cheese/yogurt bowls for me. My husband sticks with yogurt & homemade granola.
 
Lunches: I usually will eat a salad topping w/ deli meat, leftovers or I keep frozen turkey patties & such on hand for quick make meals. The hubby eats out for lunch....yes everyday.. no comment!
 
Dinners: Mofongo, chili or we keep frozen salmon on hand if we get bored with those options. I add sautéed kale or a spinach salad on the side of each dinner for extra veggies.
 
Snacks: Check out my Vlog to see what I stick with for healthy snacks on the go: VLOG - Healthy Snacks on the Go
 
What's on your meal plan this week??
P1090088-1024x768Chicken Mofongo Recipe: we tweaked the following recipes just a bit after a few attempts. While i have no problem w/ bacon, we actuallyleave it out because it overwhelms the dish. We use 4 chicken breasts for extra protein. We first tried mofongo in Puerto Rico & fell in love. This is definitely a different version but something new to add to the mix: Chicken Mofongo Recipe