Tag Archives: gluten-free

Mega Oat Chip Cookies – Serves 10+

Posted by The FitBonVivant in Food, Recipes, Nutrition Tips & More! and tagged with , , , , , , , , , , , , ,

New decade, new goals. Who’s with me? I’ll be discussing my primary focus right now and I hope this helps you get motivated! Especially those of you that are mamas!

Lots of changes occurred since my last post. My mother passed away August 2019 after a brave battle with an aggressive rare case of Mantle Cell Lymphoma (MCL). She is forever with me and especially in my son.  The best part is that he has reddish hair and my mother had red hair… His smile lights my heart on fire.

From the moment I knew he was going to make an entrance into this world my dietitian brain was sending me signals. I knew that breastfeeding would be the best gift I could give my son. Not every mother can breastfeed and there is nothing wrong with that or formula but luckily I found success with breastfeeding. I exclusively breastfed which was a real challenge when at work full-time. So many colleagues asked how I did it and frankly the credit must go to my diet.  I went back to work when Dominic was 6-weeks old and that is when I began to really pay attention to the types of foods I ate since I wanted to ensure that my milk production did not decrease.

Foods that promote lactation may not always work for some women but its a good idea to ensure that your diet includes them for the overall nutritional benefits. These foods are called galactagogue foods which need to be consumed in variety and daily in the diet. These foods include: flaxseeds, sweet potatoes, fennel seeds, oatmeal, almonds, garlic, dark leafy greens, and brown rice.

So to sum it up… my focus was being as healthy as possible with some indulgences to ensure that my nutrition was ideal to promote lactation.

These cookies are loaded with galactagogue foods. More importantly, these cookies taste amazing so they are NOT just for you but for the whole family!

Ingredients:

  • 3 cups old fashioned oats
  • 1 1/2 cups almond flour
  • 1/2 cup ground flaxseed meal
  • 1/2 cup white granulated sugar
  • 1 cup light or dark brown sugar
  • 1-1 1/2 tsp vanilla extract
  • 2 eggs
  • 1 cup coconut oil (or butter)
  • 1 tsp baking soda
  • 1 tsp cinnamon
  • 1 tsp sea salt
  • 1/2 cup chocolate chips
  • 1/4 cup macadamia nuts (or whatever nut strikes your fancy)
  • OPTIONAL: To change up the sugar content you can decrease the amount of brown sugar and sub with 2-3 finely chopped medjool dates (tastes amazing)

Methodology:

  1. In a large bowl combine all the dry ingredients (including the chocolate chips and nuts) and mix.
  2. Add in the liquid ingredients and mix.
  3. Using a tablespoon or ice cream scooper – create little balls and place evenly spaced on parchment paper.
  4. Bake for 15 minutes or 20 minutes depending on how large your cookies are. If they do not flatten then use a fork to gently press them down.
  5. Enjoy with hot tea, milk, or even wine… I choose wine.

xxx – Sarah

How to Eat for Cancer: Cooked Caprese Salad – Serves 4

Posted by The FitBonVivant in Food, Recipes, Nutrition Tips & More! and tagged with , , , , , , , , , , , , , , , , , , , , , , , , , ,

January of 2018 is a month I’ll never forget and in particular Saturday, the 28th. My mother called and notified me that she was diagnosed with Non-Hodgkin Lymphoma (NHL) earlier that month shortly after her 70th birthday.  After months of grueling radiation she hit remission however it was short-lived.  On my birthday in October I received a call that changed my world. My mother changed, my family changed, and I changed.  She was diagnosed with a rare form of lymphoma called Mantle Cell Lymphoma (MCL) stage four and for her it is incurable since it will always come back.  Recently she has been deemed in ‘remission’ and is about to start a chemotherapy maintenance drug to keep the cancer at bay and hopefully it shall extend the years she has with us free of pain.

As a Registered Dietitian everything was tested for me.  I no longer felt motivated to help people since I felt helpless with my own mother.  I became bicoastal to help my parents whether it was to simply be a distraction with laughs or to navigate the muddy medical terminology world. She endured several setbacks and hospitalizations which tested her resolve but she fought and she’s never looked more beautiful to me.

This past April I left my thriving career in San Francisco, California to come to Melbourne, Florida where my parents reside.  The world works in mysterious ways.

For several months my mother has followed a ‘neutropenic‘ diet.  This is basically a diet of sterilized food otherwise known as a way to limit the amount of bacteria in the diet which is necessary with immunocompromised individuals.  Many including my mother think of this way of eating as ‘bland’ and ‘downright awful.’ Foods to be withheld on a neutropenic diet include: certain canned foods, undercooked meats, raw foods (fruits, vegetables, oats, and nuts), protein powders, unpasteurized dairy products, and much more.

Mother’s Day this year was not to be impacted and so I decided to come up with a menu of foods that were tasty but followed the right protocols since she was feverish. Due to her lack of an immune system going out in public was out of the question due to fear of catching the average cold which would be much worse for her.  The menu included: grilled lobster and shrimp, corn on the cob, my special favorite of all time aka the Goat Cheese Spiked Brussels minus the butternut squash, and this delicious cooked caprese salad (so yum x 100).  This was definitely by far was my favorite Mother’s Day with her for so many reasons. 

In a basic caprese recipe the tomatoes and basil are raw but in my version it was cooked.  This allowed my mother to eat one of her favorite recipes that she hadn’t had in months.  Sometimes all it takes is some creativity and proper cooking techniques to have mouthful of flavor.

INGREDIENTS:

  • 3 large heirloom tomatoes (yellow, red, multi); thick slices
  • Fresh pasteurized mozzarella (8 oz); diced
  • EVOO for the pan
  • Balsamic vinegar
  • Fresh basil leaves; shredded
  • Sea salt
  • Crushed black pepper

METHODOLOGY:

  1. Prior to the recipe preparation ingredients were well washed thoroughly with warm water.
  2. Under medium heat add EVOO to a frying pan and sear each tomato slice then cook each side for about 1-minute.
  3. Layer the tomatoes in a serving dish.
  4. Add the shredded basil to the frying pan and turn off the heat. Gently cook the leaves until slightly browned/shrunken in size.
  5. Evenly toss the mozzarella and basil atop the tomato.
  6. Drizzle balsamic vinegar atop the tomatoes and season with sea salt and black pepper.
  7. Pair with your favorite protein and some other fun sides.
  8. Time to eat the rainbow!

xxx – Sarah

Rainbow Italian Zoodles and Sausage – Serves 4

Posted by The FitBonVivant in Food, Recipes, Nutrition Tips & More! and tagged with , , , , , , , , , , , , , , ,

Zoodles are the new noodles and now Sunday has gotten even healthier in my book!  Now you can have your pasta Sundays sans the guilt and gluten.  This meal is a great way to fuel up for the week and have some leftovers for lunch(es) and/or dinner(s).

Now grab a spiralizer and get to work!  I’m a fan of the Kinzi brand which is great for creating a healthy alternative to spaghetti by using various vegetables to become ‘noodle-like.’  Some vegetable options that are great for spiraling include zucchini, squash, carrots, and beets.

Rainbow Italian Zoodles and Sausage

Ingredients:

  • 3 yellow squashes (ea); raw and spiralized
  • 3 beets (ea); raw and spiralized
  • 3 carrots (ea); raw and spiralized
  • 4 c of cherry tomatoes; halved
  • 2 tbsp garlic; minced
  • 1/3 scallions; minced
  • 1/2 c olive oil
  • 1/2 c cilantro; minced
  • Eyeball amounts to create an Italian blend: chili powder, garlic powder, coriander, clove, garlic, cardamon, cumin, and salt
  • 12 oz sausage of choice

 

Methodology:

  1. In a saucepan combine the olive oil, garlic, cilantro, and scallions to simmer over medium-high heat for 5-10 minutes.  Toss in cherry tomatoes and cover saucepan allowing the tomatoes to cook in the oil mixture for 5-10 minutes.  Remove from heat.
  2. Saute the raw zoodles with a splash of olive oil until slightly tender then remove from heat.  Divide the zoodles into four portions.  Drizzle the tomato mixture over the zoodles.
  3. Cook sausage as usual and chop into various chunks.  Top the zoodles and tomato mixture with sausage.
  4. Happy Game of Thrones (GOT) watching day!

 

xxx – Sarah

Goat Cheese Spiked Brussels Sprouts – Serves 6+

Posted by The FitBonVivant in Food, Recipes, Nutrition Tips & More! and tagged with , , , , , , , , , , , , , , ,

I’ve got news!  In a week from today I start my journey West.  I recently accepted a position in San Francisco…  Time for a whole new adventure.  I am super excited and nervous but I will channel that energy for something positive.  About five months ago I set out to change my career and well, it finally happened, anything is possible.

Fall weather has me reaching for everything pumpkin when I have a sweet tooth but when I want something savory then I reach for butternut squash or sweet potatoes.  I am over pumpkin at the moment; my savory taste buds have kicked in, hence this recipe was born.

Butternut squash is an excellent way to increase your dietary fiber as well as nourish your body with vitamins A & C.  With the winter months upon us your skin needs these vitamins more than ever (#makeyourskinglow).

Before Roasting
Post Roasting

Ingredients:

  • 1# Brussels sprouts; quartered with roots removed
  • 1# butternut squash; diced
  • 1 tsp ground black pepper
  • 3 tbsp olive oil
  • 3 shredded pieces of proscuitto
  • 3 tbsp crumbled goat cheese
  • Drizzle of balsamic vinegar
  • To taste: 1 tsp sea salt

Methodology:

  1. Pre-heat the oven to 400 degrees Fahrenheit.
  2. In a bowl toss the following ingredients well: Brussels, butternut squash, olive oil, black pepper, goat cheese, proscuitto, and sea salt.
  3. On a parchment lined baking sheet spread out the Brussels and butternut squash.
  4. Drizzle balsamic vinegar over the vegetables.
  5. Bake for 30 minutes.
  6. Set aside and serve with your favorite entree (or in my case, eat from the baking tray and pass out in a food coma).
  7. Cheers!

 

xxx – Sarah

Power Strawberry Pumpkin Pudding – Serves 2+

Posted by The FitBonVivant in Food, Recipes, Nutrition Tips & More! and tagged with , , , , , , , , , , , , , , , , , , ,

I seriously love all things pumpkin.  You can tell the moment you step into my home – pumpkin scents everywhere.  Now that it is almost fall there are some gourmands here and there…  Imagine, it’s only September which means there is still time for me to up my game even more.  Look out friends.

Pumpkin.  What do you know?  Well for starters: 1) High in fiber which helps with satiety and blood glucose control, 2) High in antioxidants as well as vitamin-A and vitamin-C which supports retinal function, hair, skin, and nail growth/support, and 3) High in water content thus if you’re slacking with fluids this will help.  This awesome beta carotene/orange goodness is full of flavor which can be enhanced by spices such as cinnamon, cumin, and of course, pumpkin pie spice.  This recipe is a wholesome way to get all your nutrients in while on the run and has been a breakfast lifesaver!

Ingredients:fullsizerender

  • 1/2 cup pumpkin; canned
  • 2 frozen bananas; softened
  • 1 cup unsweetened almond milk
  • 2 tbsp almond butter; smooth (unsalted)
  • 2 tbsp dry oats
  • 1 1/2 scoops vanilla protein powder of choice
  • 4 tbsp chia seeds
  • 1/2-1 tbsp pumpkin pie spice
  • 6 medium-large strawberries; fresh and chopped

Methodology:

  1. Combine all ingredients sans strawberries and mix/mash well until a homogenous mixture is formed.  Divide pumpkin mixture among two mason jars or similar containers.
  2. Top with chopped strawberries and seal with a cover.
  3. Refrigerate overnight or 2-3 hours prior to consumption.
  4. Grab a spoon and get moving!

 

xxx – Sarah

Italian Herb Pizza Frittata – Serves 10+

Posted by The FitBonVivant in Food, Recipes, Nutrition Tips & More! and tagged with , , , , , , , , , , , , , , ,

Italian?  Yes.  Herbs?  Yes.  Pizza?  Kinda of…  Minus the bread and cheese.  Frittata?  Yes.  Should you make this?  Absolutely.

Are you looking to change up your breakfast routine?  Well, this is a hearty change that will leave your mouth watering for more.  This is also good for those of you like myself who love the ‘Reverse Diet’ aka breakfast for dinner which is what I do at least 150 days a year.  This recipe is loaded with antioxidants, protein, and slow digesting carbohydrates that will fuel your goals.

I previously mentioned utilizing the bulk section at local grocery spots can help you to select, try, and obtain fresh spices at a lower cost and control your portion to ensure freshness.  I recently loaded up on fennel seeds hence its addition to this recipe and it is fabulous.  Fennel is sweet due to its composition of anise which has a similar taste to licorice.  If you are trying to boost your fiber intake – try fennel.  In addition to its fiber content fennel also has antioxidant, mineral, and vitamin properties.

Ingredients:

  • 10 whole eggs
  • 1/4 cup fresh or canned/drained yellow corn
  • 1/4 cup unsweetened almond milk
  • 8-10 cherry tomatoes; quartered/slivered
  • 1 cup raw kale; chopped
  • 2 ounces prosciutto; chopped/ripped into various sizes
  • 2 tbsp fresh sage; minced
  • 1 sprig rosemary; minced
  • 1 tbsp parsley; chopped
  • 1 tbsp fennel seeds
  • 1 tsp ground black pepper
  • 1 tsp cayenne pepper
  • OPTIONAL: 1/2 tsp sea salt

Methodology:

  1. Preheat the oven to 350 degrees Fahrenheit.
  2. On a stovetop heat up a frying pan over medium-high heat to toast the corn, fennel seeds, and black pepper.  Toast for 5-8 minutes until fragrant and/or slightly browned then remove from heat and set aside to cool.
  3. In a large mixing bowl combine all ingredients and the corn from step one.
  4. Oil a circular pan and pour in the egg mixture from step two.
  5. Bake for 20-25 minutes until a knife can be inserted in the center and removed without residue.
  6. Set the pan aside, inhale, allow to cool, slice, and serve.

 

xxx – Sarah

Easy Sweettarts Apple Crisp – Serves 2

Posted by The FitBonVivant in Food, Recipes, Nutrition Tips & More! and tagged with , , , , , , , , , , , , , , , , ,

Oh hey… It’s almost fall which means my favorite time of the year is coming up aka apple and pumpkin galore.  Yes, I already got my PSL fix with my obvious modifications (almond milk for regular milk and no whip).

This dish literally came to me as I was craving for something sweet yet slightly tart with a crunch.  I wanted to use the ingredients I had at home without having to run out to grab something processed, sugary, and high calorie.  Are you looking to impress someone with your cooking skills but without breaking the bank, filling up on calories, and killing your schedule?  This recipe is totally for you.

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Ingredients:

  • 1 large Granny Smith apple; thin slices
  • 1/2 cup dry oats
  • 2-3 tbsp unsweetened coconut flakes
  • 2 tbsp ground cinnamon
  • 2 tbsp coconut sugar
  • 2 tbsp coconut oil; melted
  • 1 handful walnuts; chopped

Layer One
Layer Two in Progress
Finished Layer Two
Final Product

Methodology:

  1. Preheat the oven to 350 degrees Fahrenheit.
  2. Coat a small circular cooking dish/pan with coconut oil.
  3. Cover the bottom of the dish/pan with half of the apple slices then sprinkle oats, coconut flakes, and cinnamon on top – this is layer one.
  4. Cook for 10 minutes.
  5. Remove pan from heat and prepare layer two.  Cover the first layer with the remainder of the apple slices allowing for the center to be without any apple slices.
  6. Sprinkle walnuts in a circular motion outside the center that is void of apples then add a few in the center.
  7. Combine the melted coconut oil and coconut sugar then drizzle over the apple slices.  Add the remainder of the sugar/oil mixture to the center that is void of apple slices.
  8. Cook for 10-15 minutes depending on the level of crispiness desired.
  9. Serve plain, with cider, or ala mode!
  10. Happy almost fall!

 

xxx – Sarah

Berry Walnut Bowl – Serves 1

Posted by The FitBonVivant in Food, Recipes, Nutrition Tips & More! and tagged with , , , , , , , , , ,

Smoothies are out this year.  Didn’t you know?  Bowls are in.  The crunch, the chew, and the swirl of a spoon is the latest craze.  I am a major fan because I find that eating with a spoon rather than drinking my food allows for me to digest slowly, calm myself before the day begins, and appreciate each ingredient.

If you do not do this already, you should – check out the bulk section at your grocery store!  The bulk section allows you to try ingredients that you may or may not have heard of.  Best of all you can select the amount of each ingredient which allows freshness and helps with portion control.

The ingredients in this ‘Berry Walnut Bowl’ are super refreshing, energizing, filling, and nutritious.  Best of all this bowl is sans gluten and dairy.  Start your day with the right fuel!

Layer One
Layer Two

Ingredients:

  • Layer One:
    • 1/4 cup chia seeds
    • 1/4 cup dry oats
    • 3 tbsp unsweetened almond or cashew milk
    • 1 tsp cinnamon
    • 2 tbsp unsweetened coconut flakes
    • 2-3 tbsp water (depending on thickness desired)
  • Layer Two:
    • 1/2 banana; sliced
    • handful of frozen raspberries
    • 1 scoop of protein powder (unsweetened or flavored)
    • handful of chopped walnuts

Methodology:

  1. In a bowl mix all the ingredients listed for layer one.
  2. Allow to set in the refrigerator uncovered for at least 30 minutes.
  3. Remove from the refrigerator.  Distribute each ingredient from layer two in horizontal fashion in the bowl.
  4. Return to the refrigerator to set further…
  5. Or if you’re impatient like I am, grab a spoon, dig in and mix up the ingredients!

 

xxx – Sarah

Seedy Cucumber Salad – Serves 4+

Posted by The FitBonVivant in Food, Recipes, Nutrition Tips & More! and tagged with , , , , , , , , , , , , ,

This salad literally takes FIVE minutes to prepare if not less and it only has FIVE ingredients.  Basically if you want something super easy to prepare – this is it!  This salad is both crunchy and tangy making it the perfect compliment for whatever your entree fancy may be!  As soon as I made this salad, I literally couldn’t keep my hands off of it, mouthgasm 101.

If you did not know, cucumbers are an excellent source of hydration, and a single 8-ounce cup is just as hydrating as an equivalent amount of water.  Cucumbers are low in calories and rich in anti-inflammatory properties.  Even though there are many, many more benefits of cucumbers to discuss, I will list my favorite which is their ability to cool and soothe (Hint: think of when you’ve sipped on cucumber water at the spa or when you’ve put cucumbers over your eyes to relieve puffiness).  

 

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Ingredients:

  • 2 medium sized cucumbers; cut into thin circular halves
  • 1 cup cherry tomatoes; halved
  • 2 heaping tablespoons of dijon mustard (seed based – I love this one from Trader Joe’s)
  • 3 tbsp balsamic vinaigrette
  • 2 tbsp apple cider vinegar

Methodology:

  1. In a tupperware container combine all ingredients then cover and shake well.
  2. Remove cover from tupperware…  and serve!

 

xxx – Sarah

No Bake Cashew Raspberry Energy Bites – Serves 6+

Posted by The FitBonVivant in Food & Fitness, Food, Recipes, Nutrition Tips & More! and tagged with , , , , , , , , , , , , , , , , , , , , , ,

Summer may be winding down, but the temperatures are still rising, especially in Texas.  Bikini season is still going and that means healthy eats!  However, if you’re like me, bikini season is all day, every day.  These flavor rich bites are a fantastic addition to your morning routine if you’re looking for a workout boost, post-workout snack, or mid-day snack for extra energy.  Not only are the bites easy to make but they are packed with ‘good for you’ nutrients and mouthgasmic worthy.  If you like berries and nuts – this creation is definitely for you.

Now let’s talk shop.  These bites contain: chia seeds, coconut flakes, cashews, raspberries, dates, protein powder, a banana, and some water.  Basically these bites are a mouthful of antioxidants and protein with natural sweet flavorings.  Next time you’re opting for store bought energy balls, snacks, or protein bars with ingredients that are unpronounceable or contain numbers, try these, you’ll know exactly what you are eating.

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Ingredients:

  • 2 cups raw cashews (soaked/drained)
  • 1 cup raspberries (frozen or fresh)
  • 1 medium banana (fresh)
  • 2 heaping tablespoons unsweetened coconut flakes
  • 5 large medjool dates (pits removed)
  • 1 tablespoons chia seeds
  • 3 tablespoons warm water
  • 1 scoop Vanilla Vega Protein Powder (this protein powder can be found just about anywhere – Target, Amazon, Whole Foods, Vitamin Shoppe, Costco, and GNC)

Methodology:

  1. Toss cashews and water into a blender and pulse/blend until soft.
  2. Add coconut flakes, banana, and dates to the nut mixture then pulse/blend until the mixture is homogeneous.
  3. Remove cashew mixture from the blender.  Fold in the raspberries and chia seeds utilizing a fork.  Use the fork to mash up some of the berries so that they are not whole.
  4. Line a cooking sheet with parchment paper.
  5. Use a tablespoon to create scoops to drop on the parchment paper.  Aim to make each portion half the size of the tablespoon utilized.
  6. Freeze for 4-5 hours then remove from the freezer and store in a parchment paper lined airtight tupperware container.
  7. Now you’ve got energy bites whenever you want!
  8. Time to get energized.

xxx – Sarah