Purple Power Smoothie

Shhhhh, don’t tell your kids… There’s a full serving of mixed greens in this post-exercise purple powerhouse!

Or you can tell them after. I’m not usually into “hiding” veggies and healthy ingredients in dishes because I want kids to learn to enjoy and want these foods. Continue reading

Chocolate Peanut Butter Protein Oats

Chocolate and peanut butter are a match made in heaven. But most products and recipes are loaded with tons of sugar, meaning you feel you can’t have this pair any old day. Not with this recipe! Nutritious, delicious and super filling, this oatmeal has no added sugar with all the flavor ūüôā And let me tell you, it was perfect this morning to warm me up on a snow day! As most people know, I am not a big supplement fan¬†but the Garden of Life brand Raw protein is an excellent option every so often when you need a little boost in a carbohydrate dense meal for balance or after a workout. Another great protein¬†is Manitoba Harvest Brand’s new Hemp Pro protein powders. Enjoy this healthy breakfast that seems like a treat ūüôā – there is even a slow cooker option if you think you don’t have the time!
Chocolate Peanut Butter Protein Oatmeal (V, GF, DF)

Ingredients for 1 serving:


Just double, triple, quadruple as needed!

1/2 cup oats (40 g)
1 tsp chia seeds
1/2 scoop Garden of Life Raw protein (original)
1.5 tsp cacao powder
Optional: 1/2 tsp maca root powder
Optional: 1.5 tsp unsweetened coconut
1/2 tsp vanilla extract
1 tbsp peanut butter
1/2 banana, sliced

Directions:
-In a small saucepan, boil 6-7 ounces water (or non dairy milk)
-Add the oats and chia seeds at once and reduce heat to simmer
-Stir frequently to prevent sticking ‚Äď quick oats should thicken within 2 minutes and rolled oats within 5
-Add the protein, cacao, maca, vanilla and stir well
-Pour into serving bowl and top with peanut butter, sliced banana, and coconut
Slow Cooker Version:
-Quadruple above recipe
-Use steel cut oats instead of rolled or quick oats
-Add all ingredients except banana and coconut to glass bowl that will fit into slow cooker basin
-Place bowl in slow cooker, fill slow cooker with water up to 1 inch below top of bowl
-Set on low for 6-8 hours, wake up and enjoy!

Nutrition information per serving:

Calories: 395
Total Fat: 14 g
Saturated Fat: 4 g
Polyunsaturated Fat: 5 g
Monounsaturated Fat: 5 g
Cholesterol: 0 mg
Carbohydrate: 49 g
Fiber: 11 g
Sugar: 9 g
Protein: 24 g

Sodium: 76 mg 5 % Potassium: 375 mg 8 %

Thiamin: 4 %         Riboflavin: 6 %    Niacin: 20 %
Vitamin B6: 21 %    Folate: 7 %
Vitamin C: 7 %        Vitamin E: 10 %    Vitamin A: 1%
Calcium: 4 %         Iron: 37 %             Zinc: 12 %
Magnesium: 21 %   Phosphorus: 18 %

Omega 3: .65 grams (recommended intakes 1.1-1.6g/day)

**vitamins & minerals are listed as % daily value; you may need more
than 100% each day if you’re an athlete, have a deficiency disease, or other medical concerns

Pumpkin Spice Oatmeal

 

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I love all of the seasons, but you really cannot beat the foods in season in the fall. I likely will have many more pumpkin and squash based recipes in the coming months because there are just so many yummy things to do with those ingredients! As food companies and coffee shops are flooding the market with tons of artificial pumpkin spice “foods” and beverages, I love being able to showcase the much more satisfying flavors of real pumpkin and real spice! Today, I’m highlighting my favorite breakfast food {oatmeal} with a quick recipe that has a kick of pumpkin spice! I am posting the quick oats, single serve version here now plan to post a food prep steel cut slow cooker¬†version in the next couple of weeks too, so stay tuned. Even though the ingredients below are for one serving, you can easily multiply each ingredient by the number of servings you need.

Pumpkin Spice Oatmeal (V, GF, DF)

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Ingredients for 1 serving:

1 Cup unsweetened organic soymilk (or other milk or water)
1/2 c (40 g) organic rolled or quick oats (purchase certified gluten free if you have celiac)
1 teaspoon non GMO chia seeds (I use Bob’s Red Mill)
1/4 c pureed organic pumpkin (from home baked or canned*)
1/2 tsp pumpkin spice mix (I use trader joe’s mix)
1/2 tsp organic cinnamon
1 teaspoon cacao nibs or 1 tbsp dark chocolate chips
1 tablespoon almond butter, other nut butter, or 2 tbsp chopped nuts

*Purchasing tip: If I do purchase canned, I buy beans at Trader Joe’s because they do not contain BPA. A risk of using canned foods is that the cans are lined with the carcinogenic chemical BPA. If you don’t live near a Trader Joe’s, click here for brands that are BPA free.
Directions:
-In a small saucepan, boil 1 cup of soymilk (or other milk or water)
-Add the oats and chia seeds at once and reduce heat to simmer
-Stir frequently to prevent sticking – quick oats should thicken within 2 minutes and rolled oats within 5
-Add the pumpkin puree and spices, stir well, and turn off burner
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-Add in your almond butter (or any nut butter) and cacao nibs
-Again, stir well, and EAT!IMG_5967.JPG

 

This makes a quick, easy and filling breakfast any day of the week, but can also be a great night time snack for an athlete looking to refuel and top off carbohydrate stores for training or competition. Combined, the oats, soy milk, and almond butter provide 19 grams of protein to boost the repair process when your body is recovering at night.

Check out my other suggestions for preparing oats here!

Nutrition information per serving (using soymilk, cacao & almond butter):
Calories: 370
Total Fat: 14 g
Saturated Fat: 1 g
Polyunsaturated Fat: 6 g
Monounsaturated Fat: 7 g
Cholesterol: 0 mg
Carbohydrate: 42 g
Fiber: 13 g
Sugar: 2 g
Protein: 19 g

Sodium: 30 mg 1 % Potassium: 575 mg 12 %

Thiamin: 10 %         Riboflavin: 27 %    Niacin: 8 %
Vitamin B6: 12 %    Folate: 11 %
Vitamin C: 5 %        Vitamin E: 30 %    Vitamin A: 17%
Calcium: 13 %         Iron: 45 %             Zinc: 15 %
Magnesium: 28 %   Phosphorus: 22 %

**vitamins & minerals are listed as % daily value; you may need more
than 100% each day if you’re an athlete, have a deficiency disease, or other medical concerns

Cacao Coconut Multi-Seed Mix

I was inspired to make this mix by Nature’s Path Qia. Qia is simply hemp seeds, chia seeds and buckwheat groats. Despite its name, buckwheat is actually gluten free for any of you Celiac or gluten intolerant readers out there. I love Qia because its so easy to use and super filling with lots of nutrients, especially omega 3’s! However, I also found I loved adding some cacao powder or nibs to whatever I was eating it with (especially oats) and sprinkling some shredded coconut on top. So I decided to start making my own ready to use mix. Sorry Nature’s Path, I still love you.

Cacao Coconut Seed Snack Mix // EatRealLiveWell.comHere is how delish it looks in my oats (I add it while they’re cooking on the stove… and sometimes add more on top):

Cacao Coconut Seed Mix & Oats // EatRealLiveWell.com

  Cacao Coconut Multi-Seed Mix (GF, V, DF)

Ingredients:

The brands I like to use are pictured below, but as I do with cacao and buckwheat (not pictured), you can get all of these from the bulk section at Whole Foods, Wegmans etc.

5 Tablespoons Cacao Nibs

5 Tablespoons Hemp Hearts/Seeds

4 Tablespoons Chia Seeds

5 Tablespoons Buckwheat Groats

4 Tablespoons Unsweetened Coconut

Seed Mix Ingredients

{From top left clockwise: Edward & Sons “Let’s Do Organic”¬†shredded coconut, bulk cacao nibs, Bob’s Red Mill Chia (non GMO), and Manitoba Harvest Organic Hemp Hearts¬†}

Simply toss each ingredient into an old nut butter jar, pyrex or other container…

Cacao Coconut Seed Mix // EatRealLiveWell.com

 Shake well and store until use. I keep it right next to my nut butters since I think they pair together fantastically!

Cacao Coconut Seed Mix Stored // Eat Real Live Well

Now, what to do with the mix? I’ve been loving adding it to my oats in the morning, as you can see here:

Cacao Coconut Seed Mix w/ Oats // eatreallivewell.comBut, the mix has also been perfect for travel with all the long weekend trips Tim and I have been taking this summer. Just put some in a small bag or glass container, and bring along a banana and some nut butter. Dip the banana in nut butter and then the mix and you’ve got a delicious, nutritious and filling raw breakfast on the go!

cacao coconut seed mix travel meal // eatreallivewell.comWhile I don’t consume dairy, if I still did I would for sure be adding this to yogurt & berries as another meal option. For dessert it’d be perfect on some fro-yo and I see myself adding to some banana ice cream in the very near future! Enjoy this protein, omega 3, mineral and fiber rich snack mix ūüôā

 

Nutrition Information* (per 2 tablespoons):

Servings: 10
Calories: 95
Total Fat: 6 g
Saturated Fat: 2 g
Cholesterol: 0 mg
Carbohydrate: 8 g
Fiber: 5 g
Sugar: 1.5 g
Protein: 4 g
Sodium: 0 mg   0%

Thiamin: 8%           Riboflavin: 8%
Vitamin B6: 4%     Folate: 6%
Calcium: 6 %           Iron: 10%
Zinc: 8%                   Magnesium: 8 %
Phosphorus: 6%
Omega 3: 1.4 g  (this meets estimated rec. daily value)

*Nutrition information for vitamins and minerals is incomplete as companies nutrition facts panels do not include all micronutrients. This mix likely contains much higher amounts of B vitamins and minerals.

Kelly Green Protein Smoothie

Eat Real Live Well // Kelly Green Protein Smoothie

I’ve been making green smoothies for a few months now since it’s gotten warmer and have finally found the perfect blend of ingredients! Sure, I want to recover from my workout be it a run, spin class, or some weight training, but more importantly, post workout food needs to be delicious!!

I am not big on supplements, but Garden of Life Raw Vegan Organic protein is an exception! It is made out of sprouted grains and processed in a way that preserves essential nutrients. The original flavor contains no stevia but the others do. I find stevia upsets my stomach and gives me a headache, so “natural” or not, I personally opt to stay away from it.

Kelly Green Post-Workout Protein Smoothie (Veg, DF, GF, raw)
Makes 1Smoothie

Ingredients:

1/2 Cup frozen mango (70 g)
1/2 Cup frozen strawberries (70 g)
1 scoop Garden of Life Raw Protein (original)
1 tsp Navitas Naturals Maca root powder (optional but adds amazing flavor)
1 Cup Silk Vanilla Unsweetened Almond Milk
2 Cups fresh spinach
Dash vanilla extract

Directions:

I think the order in which you add the ingredients makes a difference in ease of blending (unless you have a vitamix of course, which I don’t – if you want to buy me one send me an email and I’ll gladly give you my address). I add the spinach & fruit first, then protein & maca, and finally the milk and splash of vanilla. Blend as long as you see fit so that its smooth in your blender, bullet or any other smoothie making machine you may have! I find less than a minute is perfect to get the right consistency, somewhere between smoothie and green juice, but a little more on the smoothie side.

 

Eat Real Live Well // Kelly Green Protein Smoothie

Since this is only about 2oo Calories, its a great post workout snack to drink up within an hour of exercise. Have a normal sized meal within 2-3 hours of your workout too.

Nutrition Information:

Servings: 1
Calories: 200
Total Fat: 3 g
Saturated Fat: 0 g
Polyunsaturated Fat: 0.6 g
Monounsaturated Fat: 1.5 g
Cholesterol: 0 mg
Carbohydrate: 23 g
Fiber: 8 g
Sugar: 11 g
Protein: 21 g
Sodium: 205 mg   9 %
Potassium: 480 mg 10%

Vitamin A: 57%    Thiamin: 6 %               Riboflavin: 53 %
Niacin: 5%              Vitamin B6: 7 %          Vitamin B12: 125%
Folate: 33 %          Vitamin C: 98%          Vitamin D: 125 %
Vitamin E: 77 %    Calcium:52 %                Iron: 15%
Zinc: 19%                 Copper: 35 %               Magnesium: 23 %
Phosphorus: 7 %   Omega 3: 0.11 g  (6%)

**Vitamins & minerals are listed as % daily value; you may need more than 100% each day if you’re an athlete, have a deficiency disease, or other medical concerns

Farro “fried rice”

After I made this so quickly, for so cheap, and fell in love with OrganicVille Chili Sauce, I knew I had to share it with my family, friends, clients & students. People think the two biggest road blocks to eating healthfully are money and time. It should not cost more to eat more healthfully. If you prepare foods from scratch, it should actually cost less! Secondly, if you spend time planning and doing a little preparation in advance, you can save time (and stress, and money…) compared to dining out or ordering in. This meal is packed with protein, fiber, vitamins and minerals and comes in at $2.43 per serving! Can’t beat that! Continue reading

Eggplant, Red Pepper & Spinach Farro

Rather than cook a pasta salad or even cook pasta & sauce, I generally reach for a less processed whole grain such as farro, bulgur, amaranth, or quinoa. They all provide so much more from a nutrient standpoint, they offer different textures for variety, and they are much more filling and satisfying. This farro dish could be a great addition to a Father’s Day cookout this weekend! Continue reading

Lentil Burger Recipe

Here’s a delicious recipe to help in celebrating National Hamburger Day! It’s a good idea to go meatless if only for one day a week, and after all the Memorial Day grilling that Americans enjoyed this past weekend, a meatless burger is a fantastic filling and nutrient dense option. Continue reading

“Faux Joe’s” – Lentil Sloppy Joe Recipe

*Updated 11/11/2014 with slow cooker version

Sloppy Joe’s don’t have to be a high fat comfort food. In fact, the meal can be heart healthy, nutrient dense, fiber rich, and protein packed, all without sacrificing flavor. When I made my lentil version this past week my husband said it officially topped of his list of favorite home-cooked meals! What’s great is that you can have Sloppy Joe’s on a bun like they’re classically served, or on top of salad greens as I prefer ūüôā

Dry lentils cook much more quickly than dry beans, but you can always save time by tossing all the ingredients in your slow cooker and setting on low for 6-8 hours.

Lentil Sloppy Joe’s the classic way (w/ whole wheat sub roll from Whole Foods):blog 036
Lentil Sloppy Joe Salad (pictured w/ a slice of High Five Great Harvest Bread):lentil sloppy joe salad

Lentil Sloppy Joe on Avocado Toast – Food for Life Brand “Genesis” bread

(Added 8/1/16)


Faux Joe’s – Lentil Sloppy Joe’s
(GF, V, DF)


Ingredients
(see below for beneficial properties of these ingredients):

lentil sloppy joe ingredients

1 cup organic dried lentils – prepared with water as indicated on package
1 Tablespoon avocado or olive oil
3 cloves garlic minced*
1 medium- large onion, diced*
2 large whole carrots, finely diced or shredded*
1 15 ounce can organic diced tomatoes (I used the trader joe’s ones w/ green chiles)
or 15 oz can diced tomatoes + 2 oz canned green chili’s
4 oz tomato paste (2 oz if tomato paste concentrate)
1 Tablespoons 100% pure maple syrup
1 teaspoon chili powder
1/2 teaspoon garlic powder
1/2 teaspoon oregano
1/4 – 1/2 teaspoon cayenne powder (depending on how much you like heat!)
Fresh ground black pepper to taste

*Purchasing Tips: bagged organic onions are very economical from Trader Joe’s as are bagged organic carrots. Both can also be found for a good deal at BJ’s Wholesale, along with organic garlic.

Stove top Directions:
-Place a large saucepan or stockpot over low-medium heat and add the oil. Spread w/ rubber spatula so that it coats the bottom of the pan.
-Add the garlic and stir for 1-2 minutes (do not let garlic turn brown).
-Add the onions and carrots, stir and cover for 3-5 minutes. Stir occasionally.
-Add the cooked lentils, tomatoes and tomato paste. Stir well.
-Add all the spices, stir well and let simmer, covered for 3-5 minutes.*
-Add the maple syrup, stir, and remove from heat.

*If mixture seems too thick, add 1-2 tablespoons of water at a time until desired consistency is reached.

Slow Cooker Directions:

-Add the garlic, onions, carrots, uncooked lentils, water or broth, tomatoes, tomato paste, spices, syrup at once.
-Set heat on low for 8 hours.
-Stir occasionally if at home/awake. If you do not stir, that’s okay, you may have a small amount of residue on the side of the crock pot though.
-Serve up your dinner that took virtually no time at all!

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Serving Options:

-Dish up 1/6 of the mixture onto bread or roll of choice
-Top mixed greens with 1/6 of mixture
-New idea (10/2013) from my husband: sloppy joe nachos. I don’t eat cheese but he does on occasion and I am aware most readers probably do. Opt for low-fat extra sharp organic cheddar for flavor.

lentils
*Sports Nutrition*
Post endurance workout: Serve with bread, potatoes, or whole grain rice to maximize carb storage.
Post strength workout: as above, but also mix lentils with eggs and scramble.

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Real Ingredients with Real Benefits:

Lentils don’t get as much attention as they should. Per 1/4 C dry serving, at only 180 Calories, lentils provide more protein and iron than beans with 13 g and 3.6 mg respectively. You’ll get lots of B-vitamins from this legume, especially thiamin and folate. They’re also a great source of choline, potassium and many minerals. Lentils are high in both insoluble and soluble fiber; soluble being the type that helps reduce blood cholesterol levels.

Tomatoes pack in lots of Vitamins A, C, and the important fluid balance mineral Potassium. They are well known in terms of phytochemical content for their lycopene which is known for reducing risk of prostate cancer. This was one of the first phytochemicals that really made a name for itself. It is often forgetten that tomatoes also provide other carotenoids and flavonoids such as quercitin.

Onions & garlic are part of the same family, providing the phytochemicals allicin and sulfides which are linked to improved immunity and respiratory health. Onions also provide Vitamins C, B6 and folate.

Carrots are most known for the role in eye health. This is because carrots have a high content of Vitamin A and other phytochemical carotenoids which not only support your eyes but also skin, hair and antioxidant systems. Carrots are also high in Vitamins C & K and the mineral potassium. Antioxidants work to keep your heart healthy and potassium is important for fluid balance and plays a role in maintaining normal blood pressure.

Canola Oil is my go to when I am cooking. While olive oil has great flavor and a good fat profile, canola oil actually has much more omega-3 than olive oil and even less saturated fat. I don‚Äôt eat animal products on a daily basis and my fish consumption is low, so using canola oil in cooking helps me meet my daily needs of omega 3. Since most canola oil in stores is genetically modified, choose an organic brand ‚Äď it will still be cheaper than conventional olive oil.

Cayenne & chili powder all contain capsaicin. Capsaicin has long been used for decreasing joint pain and inflammation topically but in the body may aid in appetite control, metabolism and intestinal inflammation. Oh and you aren‚Äôt the only one who gets a runny nose from spicy food ‚Äď these peppers can all help clear your sinuses!

Oregano actually contains manganese, iron and Vitamins A & K. It can also benefit your immune system as its phytochemicals thymol and carvacrol are anti-bacterial.

Nutrition Information (without lettuce or other toppings):

Servings: 6 (*Athletes may want to split into just 4 servings)
Calories: 205
Total Fat: 3 g
Saturated Fat: < 0.5 g
Polyunsaturated Fat: 1 g
Monounsaturated Fat: 1.3 g
Cholesterol: 0 mg
Carbohydrate: 36.5 g
Fiber: 10 g
Sugar: 10 g
Protein: 11 g
Sodium: 320 mg 14 %
Potassium: 700 mg 15%

Vitamin A: 26% Thiamin: 20% Riboflavin: 13%
Niacin: 12% Pant Acid: 18% Vitamin B6: 25%
Folate: 20% Vitamin C: 20% Vitamin E: 8%
Calcium: 6% Iron: 22% Zinc: 22%
Magnesium: 15% Copper: 46% Selenium: 8 %
Manganese: 53% Phosphorus: 17% Omega 3: 0.3 g (20%)

**vitamins & minerals are listed as % daily value; you may need more than 100% each day if you’re an athlete, have a deficiency disease, or other medical concerns

Updated 11/11/2014