fiber

Happy Birthday Mom!

HAPPY BIRTHDAY MOMMY, I LOVE YOU!mom and i

Happy birthday to my best friend, idol, mentor, shopping buddy, pedicure partner, and best of all; my mom! You don’t look a day over 20 and I really hope that I get your genes!

I thought I would check in with you guys so you don’t think I have disappeared again! Things have been going at lightening speed in my life and I’m finally back in my own home for a little while… until the next adventure takes place! I spent the past weekend in Palm springs with my amazing friends for a much needed girls’ weekend. So much fun! Updates coming soon, but for now I have a delish avo snack idea for you guys!

My mom is obsessed with avocados. Literally. She cuts them open and eats them with a spoon! In honor of momma Cathie’s birthday I thought it was totally appropriate to share one of my favorite avocado snacks!

Today’s power snack is a Hass avocado drizzled with honey followed by a sprinkle of crunchy sesame seeds. Avocados provide nearly 20 essential nutrients, including fiber, potassium, Vitamin E, B-vitamins and folic acid. This will satiate your sweet tooth, give you a little bit on crunch to nibble on, and keep you full in between meals! Win win… win!

Avocado Honey Snack
Avocado Honey Snack
serves 2

1 avocado
1 Tbsp honey – divided
1/2 Tbsp sesame seeds or sunflower seeds – divided

Cut the avocado in half and remove pit. Drizzle each half with honey and sprinkle with seeds. Eat right out of the shell with a  spoon!

Quinoa Granola

Ok granola lovers, today is your day! HEALTHY GRANOLA!
Can I get a woohoo?!

Most store bought granolas are loaded with unnecessary amounts of refined sugar and contain nearly no protein. I’m a granola lover, but it’s hard for me to find a good healthy granola, so today, I made my own! Not going to lie, I burned the first batch because I forgot about the altitude here in Denver! It was totally worth it though, this granola is so delish! It has the perfect amount of crunch and sweetness with the addition of protein from quinoa. Oh ya, it’s also vegan and gluten free! I might add some raisins next time!

Quinoa Granola

Let’s talk about why this granola is so excellent!

Quinoa (keen-wah)
Quinoa is a complete protein containing all nine essential amino acids.
Twice the fiber over most other grains.
High in iron.
Gluten free.

Flaxseed
Fich in monounsaturated fatty acids like oleic acid.
Excellent source of omega-3 essential fatty acids.
Contains B-complex vitamins such as riboflavin, niacin,thiamin, pantothenic acid, vitamin B-6, and folates.

Coconut
Great source of manganese.
Improves digestion with dietary fiber.
Contains plant-based healthy saturated fat, monosaturated fat, and Omega-6 fatty acids that promote weight loss and increase HDL or “good” cholesterol levels in the body.

Agave
Natural sweetener.
Lower glycemic value than regular refined sugars.

Quinoa GranolaQuinoa Granola
Makes 2 servings

1/4 cup uncooked quinoa
1 Tbsp whole flaxseed or chia seeds
1 Tbsp shredded unsweetened coconut
1 Tbsp agave
1/4 tsp cinnamon

Preheat oven to 375 F. Combine all the ingredients in a mixing bowl and mix well. Spray baking sheet with nonstick cooking spray. Spread the mixture thinly on a baking sheet. Bake for 10-15 minutes. Once the granola has started to turn a golden brown, remove from oven and let cool (this will let the granola set so you will have different sized pieces). After the granola has cooled for about 5 minutes remove from baking sheet with spatula.

You can portion this granola into halves and eat it as a little mid afternoon pick me up snack, or make it into a filling, protein packed breakfast by combining it with the following:

6oz of plain nonfat Greek yogurt
1/2 banana
1 serving of quinoa granolaQuinoa Granola
Quinoa Granola
Quinoa GranolaThe Rabbit Food Pyramid Breakdown
Produce: banana
Whole Grain: quinoa
Protein: greek yogurt
Plant Based Fat: flaxseed and shredded coconut

Sweet Roasted Acorn Squash

Remember on Facebook when I said my kitchen smelled like cotton candy?
Well it wasn’t cotton candy, and it was not vegan marshmallows: it was a vegetable.
You heard that right! Sweet Roasted Acorn Squash to be exact!
Easy to prepare, delicious, nutritious, and very filling!

Sweet Roasted Acorn Squash

Ahhh tis the season of winter squash!
My seasonal squash of choice? Acorn Squash.
Now take a look at this fine little cutie! (seriously, I think they are so adorable!)
Don’t let the cutie patootie looks fool you, this is a mean, lean, powerhouse nutrient machine!

  • One cup of acorn squash contains 145% of the daily recommended requirements for Vitamin A.
  • It also contains Vitamin C, potassium, manganese, folate (folic acid), and 15% of the omega three fatty acids necessary to good health
  • It’s also an excellent source of fiber that will keep you full and focused.

Now, you may be asking, how does one choose an acorn squash? Pick the cutest one available. Just kiddinggg!

Look for:
Select a squash that has a good balance between green and orange skin. You want to choose a smooth squash without any soft spots. The heavier the squash, the more moist it will be, so choose a squash that is heavy for it’s size.
Avoid: Too much orange coloring on the skin, which indicates an overripe squash.
Storage: Store at room temperature (no need to refrigerate before cooking) and use within two weeks of purchase. Cooked acorn squash can be sealed and refrigerated up to 4 days.

The first way I ever had an acorn squash was roasted with butter and brown sugar, and to this day it is still my favorite.There is nothing like the smell of Sweet Acorn Squash roasting in the oven. It smells like a sweet sugary dream come true!
Sweet Roasted Acorn Squash

Sweet Roasted Acorn Squash
Sweet Roasted Acorn Squash
Sweet Roasted Acorn Squash
Sweet Roasted Acorn Squash
Sweet Roasted Acorn Squash
Sweet Roasted Acorn Squash
I decided to lighten up this recipe with Earth Balance Natural Buttery Spread With Olive Oil. If you haven’t tried this before, you need to head on over to your local Health Food store and get a tub. My mom and I have been using it in place of butter in our Armenian family recipes to give those heavy meals, a light touch. It’s an incredible alternative to butter, made with natural expeller-pressed oils such as soybean, olive, and Flax. It’s also vegan, lactose-free, gluten-free, casein-free, non-GMO, and contains no trans fat, and no cholesterol. With all of that said, this is a great source of healthy plant based monounsaturated, and polyunsaturated  fats.

Earth Balance

Sweet Roasted Acorn Squash
Serves 2

1 Acorn Squash (about 1 lb)
1 Tbsp Earth Balance Natural Buttery Spread
1 Tbsp brown sugar or Splenda Brown Sugar Blend

Preheat oven to 400°F and arrange a rack in the center. Cut the acorn squash in half. Scrape out the seeds and strings (like a pumpkin). Save the seeds for another recipe coming soon! Divide the Earth Balance spread into 1/2 Tbsps. Using your fingers, coat the yellow flesh of each squash with Earth Balance. Divide the brown sugar into 1/2 tbsps and sprinkle over each half of the squash. Place in a baking pan and surround with crinkled aluminum foil to hold the halves upright. Place in the oven and roast until fork tender about 45 minutes to one hour.
Note: I recommend using a baking pan with raised edges so any drippings can be caught.
On that note: If you don’t have a baking pan with raised edges, you can shape your own out of foil and then place on top of a cookie sheet.
Last note: Don’t throw the seeds away! Keep them in a ziplock or container in the fridge for another recipe.

Sweet Roasted Acorn Squash

The Rabbit Food Pyramid Breakdown
Produce: Acorn squash
Whole Grain: 0
Protein:
 0
Plant Based Fat: Earth Balance Olive Oil Buttery Spread

Mmmm tastes like fall, feels like winter!
Roasted acorn squash would be excellent stuffed with quinoa(whole grain) and lentils (protein). Stay tuned for a recipe to stuff your cute little squash!

Pasta Primavera

Pasta pasta pasta where do I even begin?
Pasta can get a pretty bad rap due to it’s often fattening cream sauces, high carbohydrate count, and low nutritional value, but I’m here to tell you that not all pasta is bad! You can still eat pasta and lose weight, or maintain your toned figure. The keys to eating pasta are knowing what kind, and how much.

“Pasta doesn’t make you fat. How much pasta you eat makes you fat.”
– Giada De Laurentiis (Health Magazine, May 2012)

I couldn’t have said it better myself. Weather you are trying to maintain or lose weight, you could virtually eat anything that you want, as long as you know the correct amount and portions!

Today’s recipe is a healthy Pasta Primavera made with whole wheat pasta. Whole wheat pasta is made from flour that uses the entire grain and contains slightly more protein, and two to three times more fiber than refined pastas allowing you to stay fuller longer while stabilizing blood sugar levels.


Pasta Primavera
Serves 1

1/2 cup cooked whole wheat pasta
1 cup bell pepper (I used 1/2 cup red and 1/2 cup green)
1/2 cup mushrooms
1/2 cup yellow onion
1/4 cup nonfat ricotta cheese
1/4 cup low sodium vegetable broth (I use Pacific)
2 Tbsp pine nuts
1 tsp  salt-free Italian seasoning (I use Frontier)
1/2 tsp minced garlic

Cook the pasta to package instructions. Chop the bell pepper, onion, and mushroom and cook in vegetable broth in a pan over high heat.  While the pasta and vegetables are cooking, combine the ricotta, Italian seasoning, garlic, and pine nuts in a separate bowl and mix evenly. Once the pasta has finished cooking, strain and combine with the ricotta mixture. After vegetables have finished cooking, gently fold into the pasta and ricotta. Serve hot.
Note: If you are allergic to nuts, you can omit the nuts and cook your veggies in 1 Tbsp of olive oil (instead of vegetable broth) for your plant based fat serving.


The Rabbit Food Pyramid Breakdown
Produce: bell pepper, mushroom, onion
Whole Grain: whole wheat pasta
Protein: nonfat ricotta cheese
Plant Based Fat: pine nuts

Cherry Almond Toast

It’s snack time. Toast Tuesday. Nom nom. ‘Nuff said!

I’ve been making a lot of savory toast recently, and today I wanted something sweet. If you haven’t tried almond butter before, you need to jump on board the almond butter train! In a nutshell, almonds contain protein, fiber, vitamin E, calcium & tons of other essential vitamins & minerals, and are an outstanding source of monounsaturated fat! With their outstanding nutritional value and great health benefits, you could go nuts with almonds! Oh, and may I just add, that that my favorite way to eat heart healthy almonds, is in butter form.

Almond butter is slowly appearing in grocery stores all over. I usually buy my Almond butter at Trader Joe’s or Whole Foods, but I have seen it at Ralph’s, Kroger, Bristol Farms, and even Target! If you cannot find almond butter in a store near you, you could also make it your self in a high powered food processor or blender out of whole almonds. After all, your almond butter should only consist of almonds anyway. No added oils, sugar, or salt!


Cherry Almond Toast
Serves 1

1 slice whole-grain bread
1Tbsp unsalted almond butter
1/4 cup unsweetened dried cherries
cinnamon to taste

Toast the bread, spread with almond butter, top with dried cherries, and add cinnamon to taste.

 

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