Tag Archives: healthy

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

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

Chili Spiked Watermelon and Strawberry Medley – Serves 5+

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

Summertime and the livin’ is easy… food dishes should be easy to make too!  No one has a hour or more to whip up food dishes to please the hungry.  Whether you’re adding this dish to your fridge as a staple for snacks, addition to a BBQ, or as a dessert, it is sure to be a crowd pleaser.

This dish contains watermelon and cucumbers which are filled with water.  Hot weather calls for dishes high in water content to contribute to overall hydration.  When I would be poolside in Texas, a good friend from Mexico City used to always slice cucumbers and season them with chili, which I loved but still wanted something a little sweeter…

Rule of thumb (at least my thumb) – aim to drink at minimum half your body weight in ounces.  For example, if you weigh 120 pounds, try to aim for 60 ounces or more.  Personally I like to drink my body weight in ounces or at least come close – this means near 130 ounces of water daily (slightly more than a gallon).

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Ingredients:

  • 1 large cucumber; peel off some of the skin and then slice thinly
  • 16 ounce container strawberries; halved with the stems removed
  • Half of 1 large watermelon; cubed
  • 1/4 cup cilantro; minced
  • 1/4 lime; juice (fresh is preferred but lime juice is a good option as well)
  • Eyeball amount of chili powder (I love Tajin –  the low sodium version is my go-to)
  • Optional/to taste: sea salt

Methodology:

  1. Using a disposable tin or large tupperware container combine cucumbers, strawberries, watermelon, lime juice, and cilantro.  Cover container of choice and shake thoroughly.
  2. Season with chili powder and sea salt if desired.  I like to thoroughly cover each piece of fruit and cucumber.
  3. Cover and chill until ready to be served.
  4. Pair with your favorite sparkling beverage whether non-alcoholic or alcoholic…  bottoms up y’all!

 

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

Very Crabby Salad – Serves 1

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

I am a firm believer in the power of eating various foods whether cooked or raw.  By eating raw you are acknowledging the importance of eating wholesome and nutrient dense items.  The benefits associated with eating raw foods include increasing your intake of antioxidants, fiber, vitamins, minerals, protein, and much more.  When vegetables are cooked their nutrient content seeps into the cooking liquid and/or is broken down.  I’m not saying to eliminate cooked vegetables and/or fruits, I am saying to incorporate more raw vegetables and/or fruits into your diet, its benefits are endless.

Challenge yourself today, aim for 4-5+ different colors on your plate and try to embrace the raw as well as the varied way of eating.  It’s so easy that you’ll be surprised.  

In the evenings, I have little to no time to prepare dinner, therefore having containers of chopped/sliced/diced vegetables ready for action makes life easy.  I tend to prepare salad ingredients on Sundays or Mondays therefore I can simply ‘grab and go.’  The key is preparation therefore if trying to lose weight or improve your wellbeing, have healthy options on hand to grab rather than to seek high sugar/processed/calorie-laden options.

Got lemon?!
Color galore

Ingredients

  •  1 cup raw kale as a base
  • 1/4 cup yellow/red/orange peppers; chopped)
  • 1/4 cup pickles; chopped/sliced (dill pickles)
  • 1/4 cup black beans (no added sodium version – canned)
  • 1/4 cup pico de gallo (fresh)
  • 1/4 cup tomatoes; slivered
  • 6 ounces lump crabmeat
  • As desired: drizzle of balsamic vinegar
  • As desired: juice of 1/2 lemon

Methodology

  1. In a large bowl, create a base with the kale, then create sections around the bowl edges with the peppers, tomatoes, pico de gallo, pickles, and beans.
  2. In the center place the lump crabmeat.
  3. Drizzle balsamic vinegar over the outside sections (vegetables and beans).
  4. Squeeze lemon or pour lemon juice over the crab.
  5. Time for some eats!

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Oh hi Teddy!

Primary salad staples in my refrigerator (or on my counter in mason jars) include:  peppers (all colors), tomatoes, pico de gallo, raw onions, kale, spinach, broccoli, cabbage, carrots, raw nuts (almonds, cashews, walnuts, and pistachios), pickles (my absolute guilty pleasure), balsamic vinegar, and lemons or limes to derive juices.

Primary protein staples in my refrigerator that are quick to grab include:  cooked cold shrimp, cooked salmon, cooked chicken, beans (kidney, black, pinto, and chickpea), lump crabmeat, tuna (on occasion), and hard boiled eggs.

xxx – Sarah

 

Garlic Peppered Asparagus and Brussels – Serves 4

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

Have you been getting enough greens?  According to the new 2015-2020 Dietary Guidelines it is recommended to consume 2.5 cups vegetables/day and within the week the intake of dark-green vegetables is 1.5 cups/week for the typical 2000-calorie American diet.  However if you’re anything like me and you’re active then I highly recommend more!  

This recipe is a sure way to reach your quota of dark-green vegetables.  In fact, it’s almost impossible to stop with one serving of these vegetables.

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If you don’t already know asparagus have been deemed as a natural diuretic and aid in excretion of fluids.  This antioxidant and anti-inflammatory nutrient rich vegetable can be found in various colors such as green, purple, and white…  Some of benefits possibly include blood sugar reduction/decreased risk of type two diabetes, prevention of cognitive decline, assistance with food motility during digestion due to its fiber, and lowering the risk of heart disease.

Ingredients:

  • 1 pound asparagus; ends trimmed off
  • 1/2 pound Brussels sprouts; root trimmed off then halved
  • 1/4 cup pumpkin seeds; raw with shell removed
  • 1.5 tbsp garlic; minced
  • 1 tsp black pepper; crushed
  • EVOO – enough to douse vegetables

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Methodology:

  1. Preheat the oven to 415 degrees Fahrenheit.
  2. In a bowl mix together all the ingredients listed above: Brussels sprouts, asparagus, pepper, pumpkin seeds, garlic, and EVOO.
  3. On a cooking sheet lay out the veggies.
  4. Roast in the oven for 20-25 minutes depending how crispy you want your vegetables.  Halfway through cooking use a spatula to move the veggies around so that they roast evenly.
  5. Serve with your protein and starch of choice.  As you can see I opted for a double portion of vegetables and paired with scallops (YUM x 100%).
  6. Happy bites y’all!

xxx – Sarah