healthy food

Pineapple Coconut Baked Oatmeal with Blueberry Cashew Cream

June 15, 2014 by Rachel Leave a Comment

Got my creative juices flowing this morning, and thought about making something interesting for my Dad, as it is Father’s day today! I wanted to make something, A. healthy, B. delicious, C. creative, and D. pretty. So that’s what I did, I’m pretty sure this is the most creative think I have ever made, plus, it’s pretty darn tasty too!

Pineapple slices on the outside, coconut in the shape of a cross, and an orange flower

Pineapple Coconut Baked Oatmeal with Blueberry Cashew Cream

3/4 dry oats
1/2 cup almond milk
1/2 cup coconut milk
1/2 tsp vanilla extract
1/2 tsp cinnamon
2 tbsp egg whites
2 tbsp chopped pineapple

1. Mix all ingredients in a bowl and coat a glass pan with cooking spray

1. Place oatmeal in a glass pan and cook at 350 degrees for about 15 minutes or until golden.

Blueberry Cashew Cream

1/4 cup cashews soaked for at least 3 hours
1/4 cup blueberries
1 tsp honey

1. Pulverize all ingredients together and spread on bake oatmeal

2. Top oatmeal with coconut, raisins, pineapple and other fruit, if desired

Pineapple sun, blueberry cashew creme “ocean”, raisin sailboat, and a coconut flag

Health Benefits

Fiber
Healthy Fats
100% clean
Vegan
No added sugar
No preservatives
Antioxidants
Vitamins and minerals
Low glycemic carbs
Calcium

Banana Mocha Fudge Oatmeal

June 13, 2014 by Bethany And Rachel 3 Comments

Having a surplus of ripe bananas and excess coffee can only mean one thing, make BananaMocha Fudge Oatmeal. This my friends is absolutely delicious. It’s basically like a Starbucks drink in the form of oatmeal, can’t beat it. The banana and honey give a natural sweetness while the coffee and cocoa powder compliment it, it’s so worth it. Unlike any Starbucks drink, you won’t find added sugars or preservatives, this baby is 100% clean.

Banana Mocha Fudge Oatmeal

1/2 oats
1/3 cup coffee
1/3 cup water
1 banana (save half for topping)
1 Tbsp. cocoa powder
1 tsp. honey

1. Bake oats with coffee and water in a microwave for about 1 1/2-2 minutes

2. Mix oatmeal with honey, cocoa powder and 1/2 of the banana, mashed

3. Top with fudge sauce and other banana 1/2

Fudge sauce

1 tsp. melted coconut oil
2 tsp. cocoa powder
1/2 tbsp. maple syrup

1. Mix all ingredients together and drizzle on oatmeal

Health Benefits

Fiber
Antioxidant rich
Healthy fats
All natural
No added Sugar
100% clean
Vegan
Gluten and dairy free
Vitmins and minerals

So next time, skip the sugar with the Starbucks frappe and order this baby in your own kitchen(plus, you’ll save loads of muhlah too!).

Raw Hazelnut Chocolate Tarts

June 12, 2014 by Bethany And Rachel Leave a Comment

I think all I need to say here is CHOCOLATE! Everyone loves it, everyone craves it, but you are all in for a special treat, HEALTHY CHOCOLATE! This is like any chocolate in the stores, it’s not made of excess sugar or preservatives. This amazingly simple is all natural, no added sugar, just pure deliciousness, not to mention, raw vegan. Plenty of vitamins and antioxidants in chocolate, need I say more, lets just get to the recipe!!!

Raw Hazelnut Chocolate Tarts

1/4 cup coconut oil, melted
3 tbsp cocoa powder
2 tbsp maple syrup or honey
3 tbsp crushed hazelnuts
Cocoa nibs

1. Combine Coconut oil, cocoa powder, and maple syrup in a small bowl

2. Divide chocolate mixture into mini muffin cups, then divide crushed hazelnuts to the muffin cups

3. Sprinkle with cocoa nibs and place in the freezer for about 1 hour, store in the fridge.

Health Benefits

Gluten and dairy free
Raw vegan
No added sugar
No preservatives
All natural
Antioxidants
Vitamins
Minerals
Protein
Healthy fats

What’s your favorite kind of chocolate?

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.

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.

healthy food

Footer