clean eating

Baked Peanut Butter and Jelly Oats

June 5, 2014 by Bethany And Rachel 4 Comments

Every time I think of Peanut butter and Jelly, I am always reminded of my elementary school lunch days. Those days were filled with happiness, and especially because recess was after lunch! This classic combo is perfect for all kids and adults alike! A traditional PB&J is made on highly processed white bread with sugar-filled grape or strawberry jelly and peanut butter, which makes for a pretty unhealthy intention. Sometimes, even the peanut butter is filled with sugar! This sad truth about a childhood favorite really brought to my attention and influenced me to create a healthy version, for breakfast! Mashed strawberries and a touch of honey replace the jelly(without tasting any different really), natural peanut butter replaces the sugary kind and oats take the place of bread. It’s kinda like myself, a grown of version, but still a kid at heart, perfect for every “kid” of any age! Not to mention healthy and amazingly filling and tasteful 🙂

Baked Peanut Butter and Jelly Oats

1/2 cup oats
1/3 cup almond milk
5 fresh or frozen strawberries (microwave them so they get mushy)
1/2 tbsp peanut flour (or natural pb)
1 tsp honey
1 tbsp all natural crunchy peanut butter

1. Mix oats with almond milk in a bowl

2. Mash Strawberries into oat mixture and add peanut flour and honey

3. Place 1/2 oat mixture into a ramekin, then place crunchy peanut butter in the center, then the rest of the oats on top

4. Bake at 350 degrees for about 10-15 minutes, or until golden

5. Top with peanuts, if desired

Health Benefits

Fiber
Protein
Vitamins
No added sugar
Low glycemic carbs
Calcium
No preservatives

Guaranteed to fill you up with wholesome goodness, plus, a layer of melted peanut butter doesn’t hurt either!

Red Velvet and “Cream Cheese” Layered Oats

June 4, 2014 by Bethany And Rachel Leave a Comment

If you didn’t know, red velvet cake is a mix of vanilla and chocolate, with red food coloring. Red food coloring is made with artificial ingredients and therefore is not healthy. To continue on with my “oatmeal obsession,” I decided to challenge myself into making red velvet cake with all-natural ingredients, and the same great taste. I had some freshly roasted beets in the fridge and used them for the deep red color. The beets also add a nice level of sweetness to the dish, without over powereing. Next came the pure vanilla extract and the real cocoa powder to really replicate the richness of the actual cake. And for the Cream cheese “frosting”, I didn’t use an ounce of cream cheese, since it is highly processed. I used some vanilla greek yogurt with a touch of lemon to give it some tang, just like cream cheese, and voila, a tasty, yet healthy version of red velvet cake, you can have your cake and eat it too!

Red Velvet Cake and “Cream Cheese” Layered Oats

1/2 cup dry oats
3/4 cup water
1/2 of a small roasted beet, or a few canned beet slices (skin removed)
1 1/2 heaping tbsp of cocoa powder
1 tsp pure vanilla extract
1 tbsp honey

1. Cook oats with water in microwave for about 1 1/2- 2 minutes

2. In a food processor add beets, cocoa, vanilla and honey

3. Mix beet mixture and oats in a bowl

4. Layer oats in a jar/bowl with “cream cheese” layer

“Cream Cheese” Layer

1/3 cup plain or vanilla greek yogurt(add 1 tsp honey and 1/2 tsp vanilla extract if using plain)
1tsp lemon juice

1. Combine yogurt with lemon juice and layer with oats

2. Top everything off with crushed pecans and white chocolate chips, if desired

Health Benefits

Fiber
Antioxidants
Calcium
No added sugar
No preservatives
Serving of veggies
Low glycemic carbs

I’m sure you never would have guessed to add beets for flavor and color, pretty cool huh? Trust me, it may seem weird to add beets, but it’s well worth it.

Peanut Butter and Chocolate Pie Oats

June 4, 2014 by Bethany And Rachel Leave a Comment

Peanut butter and chocolate is one of my favorite combinations for breakfast…. and lunch, and maybe dinner. You can never go wrong. If I could just have one thing for the rest of my life, it would be peanut butter and chocolate everything, I would never get tired of that. Peanut butter pie is among the favorites of my pie palate (I’m a pie critic). Too bad peanut butter and chocolate pie is loaded with sugar, fat, preservatives, you name it. Not to mention extremely high in calories too. So I put my thinking cap to the test, and created a delicious version of my all-time favorite combo. No added sugar, preservatives and all natural ingredients, you may fool your taste buds into thinking that you are actually eating a sugar-filled, bad-for-you pie, but your body knows the truth, wholesome and healthy goodness.

Peanut Butter and Chocolate Pie Oats

1/2 cup dry oats
3/4 cup water
1 tbsp powdered peanut butter
1/4 tsp pure vanilla extract
1 tbsp cocoa powder
1 tsp honey

1. In a bowl, microwave oats and water

2. Divide cooked oats into two bowls

3. In one bowl of oats, add powdered peanut butter and vanilla extract and mix

4. In other bowl of oats, add cocoa powder and honey and mix

5. Combine the peanut butter and chocolate oats in one bowl, but place each mixture on one side of the bowl, do not mix (should be half pb oats and half chocolate oats)

6. Top with chocolate sauce and peanuts, if desired

Peanut Chocolate Sauce

2 tbsp almond milk
1/2 tbsp cocoa powder
1/2 tbsp powdered peanut butter

1. Mix all ingredients together until fully combined

2. Spread sauce down the middle of where the two flavors meet (or wherever you like)

Health Benefits

Fiber
Protein
No added sugar
No preservatives
Calcium
Antioxidants
Low-fat

What’s your favorite flavor combination???

Apple Pie Layered Oats

June 4, 2014 by Bethany And Rachel 6 Comments

Apple pie is the unofficial, official pie of America, according to me. Every holiday, every cookout, it’s always there, waiting to be eaten. Those plump, sugary, cinnonaminy, apples with that sweet, buttery and crumbly crust. Nothing can beat the taste of fresh made apple pie, it’s pure bliss. Apple pie is loaded with sugar, way too much since apples are sweet enough, not to mention the high calorie and fat content in a small slice. Plus, we all know that no one eats 1/12 of a pie, more like 1/4. This recipe contains no added sugar what so ever, just a touch of honey. You can’t beat the taste of cinnamon baked apples with an oat “crust” and Greek yogurt “whipped cream.” Take one bite of these oats and you’ll experience a pleasant sensation happening in your mouth, I promise you.

Apple Pie Layered Oats

1/3 cup oats
1/2 large apple, cut up into small pieces
2 tsp. Cinnamon
1/3 cup vanilla or plain greek yogurt
1 tsp. honey

1. Cook oats and honey with 1/2 cup water and microwave for 1 1/2 minutes or until fully cooked

2. In a separate bowl, microwave apple pieces and cinnamon

3. In a bowl or glass jar, place 1/2 of oatmeal on bottom

4. Top with 1/2 the baked apples

5. Place 1/2 yogurt on top apples

6. Place rest of oats on top yogurt

7. Place rest of apples on top of oats

8. Put rest of yogurt on top.

Health Benefits

Fiber
Vitamins, mineral, antioxidants
Calcium
Protein
No added sugar
No preservatives
Low fat

Apple pie flavor and none of the fat, sugar and preservatives? I’m in!

Strawberry, Banana, Chocolate Neopolitan Layered Oats

June 3, 2014 by Bethany And Rachel 2 Comments

Can you guess what my favorite ice cream flavor is from the title of this post? Well, if you can’t, it’s obviously Neapolitan! The vanilla, strawberry and chocolate flavors combine perfectly in your mouth while the ice cream slowly melts resulting in a great childhood memory. If you didn’t know, Neapolitan ice cream is extremely processed, only fake ingredients. The vanilla is made with artificial vanilla extract, the strawberry layer is made with strawberry “flavoring”, and the chocolate is not even made with real cocoa. Yes, I know, it’s a sad truth, but I have some great news. I recreated these flavors in a breakfast parfait that I like to call Neopoliatian Layered Oats, the all-natural version. The pink layer is made with real strawberries, the “white” layer is made with bananas and real vanilla extract and the chocolate layer is made with real cocoa. Preservative free and great tasting, you will be wondering why you have not had Neapolitan flavors in oats, ever. Bye-bye Preservative and sugar-filled fake ice-cream, and hello to the fresh, new and all-natural way to have your favorite flavors for breakfast!

Strawberry, Banana, Chocolate Neopolatian Layered Oats

Strawberry Layer

1/4 cup dry oats
1/4 cup almond milk
4 strawberries
1 tsp. Honey

1. In a food processor, blend all ingredients together until fully blended

2. Place oats in a bowl and microwave for 1 minute or until fully cooked

Banana Layer

1/4 cup dry oats
1/4 cup almond milk
1/2 ripe banana
1 tsp. Pure vanilla extract

1. In a food processor, blend all ingredients together until fully blended.

2. Place oats in another bowl(not the same as the strawberry layer) and microwave for 1 minute or until fully cooked

Chocolate Layer

1/4 cup dry oats
1/4 cup almond milk
1 heaping tbsp. Cocoa powder
1 tsp. Honey

1. In a food processor, blend all ingredients together until fully blended.

2. Place oats in another separate bowl and microwave for 1 minute or until fully cooked

Toppings (optional)

Sliced Strawberries
Plain or vanilla Greek yogurt
Unsweetened coconut
Fresh Blueberries

Layering Directions

1. Get a bowl or a glass jar and place the strawberry layer on the bottom, top with sliced strawberries

2. Place banana layer on top of strawberries and cover with some plain yogurt

3. Layer chocolate oats on top of yogurt and top off with some coconut and fresh blueberries, if desired

Health Benefits

Fiber
Antioxidants
Calcium
No preservatives
Natural flavor and colors
No added sugar
Low fat

This breakfast is guaranteed to fill you up, and taste like the ice-cream flavor! What more could you want!!! What’s your favorite ice-cream flavor???

Caprice Eggplant Dumpling Appetizers

June 2, 2014 by Bethany And Rachel Leave a Comment

You know those certain words that just put a smile on your face every time you hear/say it? Well that’s what the word Dumpling is to me. It’s just makes me happy! Well after reflecting upon the word Dumpling, I really wanted to make some! Traditional dumplings are heavily processed and usually deep fried/pan fried containing a lot of saturated fats. I had a surplus amount of eggplant in the fridge and was thinking about a creative way to use it, so naturally, I put two and two together to create an eggplant dumpling. Being Italian, it was quite natural to add the caprice salad touch with an unexpected yet delicious surprise, hummus! These little dumplings are great for a healthy and easy appetizer if you are looking to wow someone (which, lets face it, we are always trying to impress someone). Go ahead and show these little gems to your friends and family, I promise you won’t let them down!

Caprice Eggplant Dumpling Appetizers

One Small Eggplant
1/3 cup hummus
1 large tomato
Mozzarella cheese
Fresh basil leaves

Cut eggplant lengthwise into thin strips then place on baking sheet coated with cooking spray, sprinkle with salt and pepper and cook at 350 degrees for about 20-30 minutes or until tender
let eggplant strips cool and then divide hummus among the strips and spread evenly
place a tomato slice in the center of each eggplant strip and fold over
Place a small piece of mozzorella cheese in the center (where the two ends meet from strip)
Place Dumpllings on a baking sheet coated with baking spray and cook for about 10 minutes, or until cheese melts
Place a fresh basil leaf in the center of the cheese

Health Benefits

All natural
Fiber
Vitamins, minerals and antioxidants
No added sugar
Good fat
Low calorie
No preservatives

What are your favorite healthy appetizers???

Dessert for Breakfast: Banana Creme Pie Layered Oats

June 2, 2014 by Bethany And Rachel 5 Comments

Every morning I make my Dad breakfast. I know I don’t have to, but I like to make life a little easier for him so he can have a hassle-free morning. My Dad is a big eater, meaning he will eat literally anything and everything. He especially has a sweet tooth for cakes and pies. I wanted to make him something extra special for breakfast this morning and decided to recreate one of his favorite pies for a sweet surprise. Banana creme pie, in my opinion, is the absolute best pie known to man. The flavor of the banana and vanilla wafers blend together into a wonderful explosion in your mouth. Unfortunately it’s very high in fat and calories, plus a ton of preservatives add up to this pie’s downside. The good news, however, is I made a healthy breakfast version of this dessert, so not only can you enjoy the same flavors without the fat,sugar and calories, but you can also enjoy it for breakfast! This healthy replica of this dessert will satisfy your sweet-tooth and all of your body’s needs in one shot!

Banana Creme Pie Oats

1/2 cup dry oats
1/2 cup water
1/3 cup plain yogurt
1/2 tbsp. honey
1 tsp. pure vanilla extract
1 small banana, cut into slices
1 tbsp. crushed walnuts

1. Place oats and water in a bowl and microwave for about 1 1/2-2 minutes

2. Place yogurt in a small bowl and mix in honey and vanilla extract

3. Get a jar, or another bowl and start to layer ingredients. Place 1/2 of the oatmeal on the bottom, then place 1/2 the banana slices on top of the oats. Next, place all of the yogurt mixture on top of bananas. Place rest of oatmeal on top of yogurt and top off with the remaining banana slices and crushed walnuts.

Health Benefits

Lots of fiber
Vitamins and minerals
Calcium
Low glycemic carbs
low-fat
All-natural
No added sugar or preservatives

This decadent breakfast will be guaranteed to fill your stomach, and your taste buds. Comment your favorite flavor of pie and I will recreate it into a healthy, yet tasteful breakfast!

Tomato Basil and Pepper Salsa

May 30, 2014 by Bethany And Rachel 3 Comments

There is nothing like the taste of fresh salsa, NOTHING! Store-bought cannot compare, with all of the processed ingredients and artificial flavors, one can easily differentiate between homemade and not. Check the ingredient list on the back of the salsa jar and you may be surprised to find out that most brands contain sugar. You may be thinking, why is there sugar in salsa? My thoughts exactly. This Salsa is so fresh and flavorful that you may never buy jarred salsa again, seriously. Plus plenty of vitamins and minerals to fuel your body efficiently. Oh yeah I forgot to mention that it’s extremely easy and quick to make too.

Tomato Basil and Pepper Salsa

2 large tomatoes
1/2 large yellow pepper
2 small onions
1/2 tbsp. fresh basil
1 tbsp. fresh lemon juice

1. Chop up tomatoes, pepper, onions and basil

2. Combine all ingredients in a bowl and mix thoroughly

3. Place salsa in a glass jar

Health Benefits

Many vitamins, minerals and antioxidants
Extremely low calorie
Lots of soluble fiber
Many servings of veggies
All natural
No preservatives or additives

So next time you may be thinking to reach for that jar of salsa at the supermarket, just remember that nothing taste as good as fresh salsa does, NOTHING! Then you will remember this recipe and immediately make it because it is that delicious.

Microwaved Healthy Carrot Cake English Muffin

May 30, 2014 by Bethany And Rachel 6 Comments

This delicious Carrot Cake English Muffin can be made in less than 2 minutes and is completely healthy!!!

I wanted to have an english muffin for breakfast this morning, but sadly realized that there was none left. So being the adventurous person that I am, I decided to recreate my own, with a twist. I was hungry and wanted to eat right away, so I decided that creating a microwavable cooking method would be the fastest way to quiet my rumbling stomach. I also decided that I wanted to make a carrot cake version because who doesn’t love carrot cake! This sweet english muffin is all natural and has no sugar added, the only additive is the added vitamins and minerals! Only sweetened with a touch of honey, these breakfast wonders are great for watching your waistline and your time, they are oh so quick and easy!

Microwaved Carrot Cake English Muffin

6 baby carrots
1/4 cup oat flour (or pulverize 1/4 cup of oats)
1 egg white
1/8 tsp. baking soda
1/2 Tbsp. honey
1 tsp. cinnamon

1. Place baby carrots in a food processor and pulverize until they are in extremely small pieces

2. Place pulverized carrots in a small bowl and mix with the rest of the ingredients.

3. Spray cooking spray into a mug and place mixture in the mug

4. Microwave for about 2 1/2-3 minutes or until fully cooked

5. Wait for english muffin to cook and cut in half. Top with some natural peanut butter, raisins and crushed walnuts if desired!

Health Benefits

Fiber
Vitamins and antioxidants
Low glycemic carbs
Protein
No added sugar
No preservatives
all natural

These english muffins are the perfect way into tricking yourself that you are having a decadent dessert for breakfast! Extremely clean and healthy, these are perfect for on-the-go breakfasts! What choices do YOU make when you eat on-the-go?

clean eating

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