Chocolate Banana Yogurt Bark

 

A delicious and healthy snack made with just four simple ingredients. A great alternative to ice cream for kids and perfect for the summer!

Serves: 10

INGREDIENTS

* 2 cups plain full fat greek yogurt

* 2 tbsp honey

* 4 tbsp unsweetened cocoa powder

* 2 ripe bananas

INSTRUCTIONS

1. Mix the yogurt, honey and cocoa powder together in a bowl until well combined.

2. Chop the banana into round bite sized slices.

3. Pour half of the yogurt mixture into a dish lined with parchment paper. Add a layer of banana on top. Spread the remaining yogurt on top and then finish with more banana slices.

4. Freeze for 2 to 3 hours or overnight until solid.

5. Remove from the freezer and cut into chunks with a sharp knife.

6. Serve immediately or put the pieces of bark into a freezer bag and store in the freezer for up to 2 months.

Recipe/photo credit: My Fussy Eater

I think this would be incredible with peanut butter added! I'll try that next! 

Strawberry Yogurt Bark

 

Your child's after school snack time just got exciting! Boost their late afternoon energy with this Frozen Yogurt Bark. And healthy to make mama happy! 

Serves: 8

INGREDIENTS

* Yogurt Bark:

* 2 cups greek yogurt

* 2 tbsp honey

* 1 tbsp cranberries

* 1 tbsp raisins

* 

* Toppings:

* 5-6 large fresh strawberries, chopped

* 1 tbsp dark chocolate chips

* 1 tsp shredded coconut

INSTRUCTIONS

1. Mix the yogurt and honey together until well combined. Add the cranberries and raisins and stir again.

2. Line a baking tray with foil and pour the yogurt mixture on top. Spread it depending on how thick or thin you want your bark to be. Mine was approx ½ inch thick.

3. Sprinkle the strawberries, chocolate chips and desiccated coconut on top and place in the freezer for 2-4 hours or until it is completely frozen.

4. Remove from the freezer and use a sharp knife to break the bark into pieces. The bark can be stored in the freezer in food bags.

Recipe/photo credit: My Fussy Eater

Chocolate Superfood Bites

There's a few qualities that I look for in snacks...

1. Healthy
2. EASY to prepare
3. Contains chocolate!
4. Versatile

This one ticks off every box! I love it because you can use different toppings, just whatever toppings you may have on hand really! And you could even serve these at a potluck, how great is that?

Chocolate Superfood Bites

Total Time: 17 min.
Prep Time: 15 min.
Cooking Time: 2 min.
Yield: 24 servings, 1 bite each

Ingredients:
8 oz. dark chocolate, chopped into small pieces
12 Tbsp. raw pistachio pieces
12 Tbsp. pumpkin seeds (pepitas)
12 Tbsp. unsweetened dried cranberries
1 tsp. coarse sea salt (or Himalayan salt) (optional)

Preparation:
1. Line a large baking sheet with parchment paper. Set aside.
2. Place chocolate in a microwave-safe glass measuring cup. Microwave for 60 seconds on 50%; stir. Microwave for another 30 seconds on 50%; stir. Repeat until chocolate is completely melted. If needed, microwave for an additional 30 seconds on 50%. Do not overcook. Chocolate will melt as you stir it.
3. Use a spoon to make twenty four small rounds of chocolate onto the parchment paper.
4. Working while chocolate is still warm, sprinkle chocolate rounds evenly with nuts, pumpkin seeds, cranberries, and salt (if desired).
5. Let the chocolate set in the refrigerator.

Tip: The higher the percentage of cacao in chocolate the better. Look for chocolate that is at least 70% cacao.

21 Day Fix: 1 yellow, 1/2 orange.



Variations:
• The following raw nuts (alone or in combination) can be substituted for pistachios: almonds, cashews, hazelnuts, macadamia nuts, peanuts, pecans, or walnuts.
• The following seeds (alone or in combination) can be substituted for pumpkin seeds: chia seeds, flax seeds, hemp seeds, or sunflower seeds.
• The following unsweetened dried fruits (alone or in combination) can be substituted for cranberries: apricots, blueberries, mangoes, raisins, or tart red cherries.
• Substitute unsweetened shredded coconut for seeds.

You can make this recipe however you like! Just use what you have in the pantry.

This is a TeamBeachbody recipe, for the entire recipe description and photo process, click here!

Fourth of July food!

Totally easy! Totally cute! 

Eat Clean on a Shoestring Budget

One of the most popular questions I am asked is "Is Clean Eating Expensive?" It's kind of a loaded question. Clean Eating can be expensive, but with careful planning, it won't cost you any more than that processed and convenience food diet you've been eating (no offense, I ate it too).

First, let's talk about Clean Eating...

The Basics

1. Whole Foods
2. Avoid Processed Foods
3. Avoid Artificial Ingredients and Sweeteners
4. Eats Lots of Vegetables and Fruits
5. Eat Lean Protein
6. Eat Complex and Whole Grain Carbs
7. Control Portion Size

There really is SO MUCH VARIETY! With so many foods to choose from, it's easy to create a meal plan that is within your budget. YOU HAVE THE POWER! You rule your meal plan, don't let your meal plan rule you. Plus, nutritious foods are more nutrient dense, so they keep you satisfied for much longer than those empty calories in sugary and processed foods. For the non-abbreviated version, visit my Clean Eating 101 article.

Second, let's talk organic food...

Not everything in your diet needs to be organic. You can save money on specific items by purchasing regular versus organic. Each year, the Environmental Working Group (EWG.org) publishes the Clean Fifteen and Dirty Dozen lists. These lists tell you which foods to buy organic and which foods you can get by with regular.

This year's lists!

The Dirty Dozen is the 12 foods that have the most concentration of pesticides. For example, 99% of apples tested positive for at least one type of pesticide (ewg.org). When shopping, you'll want to buy these foods in the organic section. The Clean Fifteen are the 15 foods that you can purchase from the regular section of your store, to save some money in your budget without compromising your health.


Studies have shown that a clean and healthy diet is about $1.50 more per day than an unhealthy diet plan. While that may not be a lot to one person, it can be a huge difference to another. Your individual family budget is yours, and if you cannot afford $1.50 more per day, I've been there. When we started eating clean, we were a little shocked by the cost increase, and frankly, we couldn't afford it. I spent HOURS shifting through our budget to make it work for us. Now, my budget is no more than it ever was in the past! Here's what I found:

1. Convenience costs- Avoid pre-made and pre-packaged foods. Honestly, if you are following a clean meal plan, you're already avoiding these foods, so you will save a bit right from the start!

2. Control Portion Size- You aren't going to be able to eat right without taking a peek at your portion size. Eat less food! You don't need 2 cups of pasta at dinner, it's unhealthy, and you truly don't need that much food. When you control your portion size, you're going to control your budget and your weight. BONUS! Did you know that American diets have a portion size of 2-4 times the amount that a person should be eating? Nutritious food is more filling anyways, eat well, eat less, be satisfied.

3. Eat less meat- The USDA has reported that Americans eat about 50 pounds more meat than we did 50 years ago. There are other ways to get protein! Instead of serving meat with every meal, or large portions of meat with dinner, focus on adding other proteins. I suggest eggs, greek yogurt, cottage cheese, quinoa, black beans and other legumes, lentils, chia seeds, ezekiel bread, hummus, hemp seeds, and even peanut butter! Using less meat on a daily basis is going to result in less expense and less calories, win win.

4. Make your own foods wherever possible- Not only will you save money, but you can also control the foods that go into your mouth! Salad dressings for example can cost $3-$4 for a bottle and nearly every salad dressing out there has at least one questionable ingredient. Instead, try making your own. Recipes: Balsamic Dressing, Red wine vinaigrette. In addition, there are some snacks that will cost you pennies to make, instead of spending $5-$8 in the store. Try out my hummus recipe and cut the cost from your grocery list.

5. Buy in Bulk- Costco and Sam's Club have been adding healthy and organic foods to their stores. Figure out which items you can purchase in bulk and do it! We purchase several fruits, vegetables, yogurt, almond milk, power green smoothie blends (kale, spinach, chard), chicken breast, cheese, whole grains, eggs, quinoa, snacks, and even some organic sauces at our local buy in bulk store. A container of yogurt that costs $8 in the grocery store is $5 at our buy in bulk store!

6. Meal Plan- I plan for two weeks at a time. When I make my meal plan, I plan out meals that utilize the same ingredients and spices, just in different ways. I then buy in bulk to save money. My meal planning tips can be found here.

7. Buy foods that are in season- If you can get your fruits and vegetables when they are in season, you're going to pay much less. You may not get strawberries year round, but that's okay, because some other super fruit is going to be in season when strawberries aren't!

8. Prioritize your budget. If serving yourself and/or your family healthy meals is important to you, you may have to take a step back somewhere else in your budget.




25 Foods that are inexpensive and oh-so-healthy.

There is no way that you are going to get every single superfood into your diet, even if you had the money for it. But there are plenty of healthy foods, and even superfoods, that are cost effective.

1. Chia Seeds
2. Broccoli
3. Berries (buy whichever berries are in season and try your local farmer's market)
4. Oats
5. Eggs
6. Black Beans
7. Spinach
8. Garbanzo Beans
9. Lentils
10. Chicken Breast
11. Canned Tuna
12. Yogurt
13. Cottage Cheese
14. Brown Rice
15. Bananas
16. Watermelon
17. Onions
18. Sweet Potatoes
19. Oranges
20. Popcorn
21. Raw Nuts (almonds and peanuts being the least expensive)
22. Apples
23. Peanut Butter (don't get one that is loaded with sugar)
24. Peppers
25. Whole grain bread/pasta
26. Bonus- Tea. It's a bonus because it's a drink not a food. In general, don't drink your calories. But besides water, tea is a great beverage!

Low Cost Meal Pan

Breakfast:

Omelet
Yogurt and Berries
Oatmeal
Toast with Eggs and avocado slices
Cottage Cheese with Berries

Rotate these meals and buy in bulk!

Lunch:

Chicken Salad Sandwich
Egg Salad Sandwich
Clean Eating Nachos
Green Salad with Homemade Balsamic Dressing and 2 sliced, hardboiled eggs.

Again, rotate!

Snacks:

Roasted Crunchy Garbanzo Beans
Yogurt Fruit Dip
Roasted Red Pepper Hummus with sliced peppers or other seasonal raw vegetable
Avocado Hummus with seasonal vegetables
Apple & Peanut Butter
Strawberry Frozen Yogurt
Greek Yogurt Cookie Dough
Air popped popcorn

Dinner:

Crock Pot Fajitas with black beans and brown rice
Fried Rice
Chicken and Broccoli Quiche
Chicken Parmesan
Baked Chicken, Broccoli, Mashed Potatoes
Shredded Beef Tacos

10 SuperFoods You Should Be Eating

You've heard the term SuperFood over and over, but what the heck is that? A superfood turns you into superwoman. Okay, not really, but pretty close. A superfood is a nutrient dense food, a food that has benefits that go far beyond the normal foods in your diet. These foods are powerhouse foods, they pack a punch of vitamins, nutrients, antioxidants, and can even prolong life, reduce the risk of disease and have properties that can be cancer-preventing!

Here's 10 superfoods that should be in your diet! In no specific order...

1. Avocados- Do not avoid avocados because of the fat! Fat is a necessary piece of your nutrition. Avocados increase HDL (that's the good cholesterol) and decrease triglycerides. Avocados are actually considered a large berry, hence the seed! This fruit is high in Vitamin K, B6 and C and has more potassium than a banana! The glutathione content has been researched to prevent certain types of oral and prostate cancer. They've also been found to stabilize blood sugar and help keep you full longer, which results in excellent effects for weight loss! The folate in avocados even supports brain and nervous system growth in unborn babies. It has high levels of lutein, usually found in green leafy vegetables, which is a powerful cartenoid (antioxidant) to protect eyesight. An added benefit, avocados have thick skin! Which causes them to be low in pesticides even if not organic. Yay! You can add 1/4- 1/2 of an avocado to your daily diet inside your smoothie, on top of a salad, or in a Mexican dish, you can even use it anywhere you would normally use mayo! How's that for versatility? Try it in my Avocado Hummus, it's like a piece of heaven in a dish!

2. Chia Seeds- Often called Nature's Most Perfect Natural Food. In Ancient Mayan language, "chia" means "strength." It is said that the Mayans and Aztecs regarded this superfood higher than gold. It was used by warriors. I am a warrior, are you? The protein and fiber in Chia Seeds makes them great for endurance, they are often called the "runner's seed." Okay, you may not be an ancient warrior, but you do want to stay satisfied longer and sustain your body and muscles, yes? Add Chia Seeds to your diet. I cannot say enough good things about them! Chia seeds can act as a detox to remove junk from your body, they have 3 times the antioxidants of blueberries, they are high in omegas 3 and 6, they have more iron than spinach and they are pesticide- free! And truly, I could go on forever, ADD THEM to your diet. You can make a pudding out of them, sprinkle on your salad or in yogurt, add to your smoothie, and so much more. I add them in my Double Chocolate, Double Protein Oats, here.

3. Berries- Raspberries, blueberries, strawberries, blackberries, acai, and goji berries. Berries are high in phytochemicals, which protect your cells from damage, antioxidants, and vitamins. They've been shown to reduce inflammation and manage arthritis, increase mental stability, relieve stress, improve your hair, skin, and nails. And they are high in fiber and folate!

4. Kale- Kale is King of Green Leafy Veggies. It is super high in vitamins A (from its beta-carotene), K, and C - over 100% of the RDA of these vitamins can be found in just one cup of kale. It is low in calories, and so nutrient dense. It is extremely high in antioxidants as well. And kale can help lower cholesterol and ward off heart disease. Researchers are currently studying its effects to protect against cancer, and the results are impressive. One easy way to get your kale is to add it to your smoothie! You can also mix some in your salad or make some kale chips, which are quite delicious! Here's my recipe.

5. Black Beans- Black beans are kinda magical. No, you can't grow a beanstalk up to the clouds, but you can get a great blend of protein and fiber from a small amount of black beans. They are helpful to our digestive system, lowering the risk for colon cancer. Black beans are high in phytonutrients, which may surprise you since they are usually found in veggies, not so much in legumes. The phytonutrients in black beans include a powerful blend of antioxidants and anti-inflammatory nutrients. The protein-fiber blend is not only great for your digestive track, but also for regulating blood sugar. The soluble fiber in black beans has been linked to cardiovascular health. I like black beans because they are so versatile and easy to use. Grab a can of (no-salt added) black beans and use them by themselves or in your favorite food dishes. I sprinkle some on my Clean Eating Nachos!

6. Coconut Oil- Coconut oil is a Medium Chain Fatty Acid. I know, I just lost you. In short, the body does not have to break down the fats before absorbing the health benefits of this oil. Coconut oil is metabolized differently than other fats. Coconut oil has been linked to weight loss! Imagine that, your cooking oil can help with your weight management. In fact, you can even just take a teaspoon a day like medicine! The lauric acid in coconut oil protects against bacteria, viruses, and fungi. It does more than kill bacteria, it also kills hunger. This is again because of the way this medium chain triglyceride is metabolized. It keeps you satisfied longer and increases energy expenditure, i.e. helps you to burn calories. And guess which fat it burns best? Abdominal fat! YESSSS! Coconut oil also possesses the same health benefits as other super foods, it's high in vitamins and nutrients, reduces risk of cancer, boosts brain function, protects hair, skin, nails, and regulates cholesterol. When purchasing coconut oil, get UNREFINED!

7. Oats- A great source of soluble fiber, which we learned from black beans lowers the risk of heart disease. The FDA also recommends oats to lower cholesterol and LDLs. Oats are low in calories, but high in protein and fiber. They are sort of a "super grain." Oats are rich in magnesium, potassium, zinc, copper, manganese, selenium, thiamine, and pantothenic acid and they even have phytonutrients. Steel cut oats are the highest in health benefits and easy to use, but rolled oats are also great for cooking and using in desserts! And oats are so inexpensive and readily available, add both types to your pantry!

8. Broccoli- Definitely super! Broccoli is one of the most nutritional vegetables. It has more Vitamin C than an orange and as much calcium as a glass of milk. Broccoli is also a great source of fiber, magnesium, folic acid, and vitamin A (from its beta- carotene). And you guessed it, it's a cancer preventing! It has a high content of sulforaphane, which boosts the body's protective enzymes and detoxes cancer causing chemicals. Broccoli is so inexpensive, you can really afford to add it anywhere in your diet!

9. Plain Greek Yogurt- Yogurt often doesn't make the " Best Superfoods" lists. I put it on mine because it is versatile, easy to find, and inexpensive. Plain Greek Yogurt has little to no fat, no sugar, and has the "good" bacteria that your body may need. Yogurt is rich in calcium, potassium, protein, zinc, and vitamins B6 and B12. Greek yogurt also contains probiotic cultures and twice the amount of protein as regular yogurts, plus, it's low in lactose. Plain Greek yogurt is beneficial to the digestive track, lowers blood pressure, and is heart healthy. The pro-biotics also boost your immune system! I use Plain Greek Yogurt daily. It can be used anywhere you would normally use mayo and can masquerade as sour cream. Yes, it's tart, so when eating it plain you may feel like you're eating sour cream. Sweeten your yogurt with 1 tsp of raw honey or cinnamon, each hosts their own health benefits. You can also add fresh fruits, pure vanilla extra, or nut butters to your yogurt.

10. Cocoa Powder (did I just make your day?)- This one is a bonus! No, you don't need cocoa/cacao every day, but hey, it's a fun addition to a diet rich in superfoods. Cacao powder contains flavonoids, which lower blood pressure and improve blood flow to the brain and heart. The powder tastes like chocolate, and has a fraction of the calories, almost zero fat, and when you add in those flavenoids/antioxidants, it's guilt-free! So if you've got a sweet tooth, opt for cocoa/cacao powder! Read the label before buying and be sure that your cocoa powder isn't processed. Processed cocoa powder is stripped of its antioxidants. Stay away from terms like "Dutch" or "alkalized." And make sure it's not sweetened!

I've chosen these 10 because they are all foods that you can EASILY find in your local store! Yes, I totally think you should be eating flax, spirulina, camu-camu, acerola cherries, maitake mushrooms, maca root, wheat grass, etc! But if you don't have Shakeology in your cabinet with it's 70 Superfoods in one bag, these superfoods will be difficult to find, if not impossible. When is the last time you saw Sacha Inchi in your local supermarket? Not so much.

Peanut Butter Popsicle

Yea... This. Just. Happened. 

Peanut butter Popsicle! I was craving something sweet, so I dipped a teaspoon in some PB and sprinkled some cocoa covered coconut flakes on it. Popped that baby in the freezer for a few minutes. Voila! Peanut butter Popsicle! 

Roasted Red Pepper Hummus

Last week, I took a poll on my Social Media page to see which you would rather see this month, 21 days of workouts or 21 days of recipes. Recipes won by an overwhelming response! So here you have it! 21 Days of Recipes...

Day 2 Bonus: Roasted Red Pepper Hummus

I made enough homemade Tahini Paste for two batches of hummus, so I made it two ways!

Hummus is the Arabic word for chickpeas! It's more than just a dip, it's a super healthy snack, high in iron, Vitamon C, Vitamin B6, folate, amino acids, fiber and protein. It also has olive oil, which has it's own health benefits. Store bought hummus is tasty, but homemade hummus? That's the cherry on top of an already great snack!

Ingredients:
1 15 oz can of Chickpeas
You can use dry chickpeas too, but you'll have to prepare them by soaking overnight or boiling. For this recipe, we are going for a quick and easy snack, so I use canned!

1-2 very ripe red peppers, roasted
1 clove of garlic
Juice of a whole lemon
2-3 Tablespoons of Olive Oil
1/4 cup of tahini paste
dash of sea salt


Rinse the chickpeas in a strainer until they stop "foaming."

Cut the peppers into quarters and remove the ribs and seeds. Place skin side up on a foil lined baking sheet and broil for 9-10 minutes.

With tongs, place them into a ziplock and allow to steam for a few minutes, until you're ready for them in your food processor.

Add the lemon juice, tahini paste, garlic, 1 tablespoon of olive oil, and sea salt to your food processor and process until creamy.

Next, add the chickpeas, and another 1-2 tablespoons of olive oil. You can remove the skins for extra creamy hummus of leave them on for quick hummus. Process in pulses until smooth, stopping to scrape down the sides when needed.

Finally, add the red pepper. You can peel the charred part off the pepper as you add it to the food processor. When you are making hummus, make it to the consistency you like, if you need more oil or a little water, add it.

Serve as a appetizer, snack or lunch with whichever veggies or bread/crackers you like!

Stores in the refrigerator, covered, for about 5 days.

21 Day Fix:
1 Blue

Apple PB Snack

21 Day Fix meals don't have to be intricate!

1 crisp apple
1 teaspoon peanut butter
drizzle of honey



1 purple
2 tsp
Pure deliciousness

Chocolate Monkey Oatmeal Bars

I am pretty blessed with a sister who is a chef. Okay, not really, but she's a great cook! She made these for me, and I am now spreading the love to you!

2 and 1/3 cups of Old Fashioned Rolled Oats
1 tsp of cinnamon
1/2 tsp baking soda
1/2 tsp of baking powder
1/2 tsp of sea salt, finely ground
1 tbsp of pure vanilla extract
4 ripe bananas. Not too green, not too brown, a nice yellow banana is perfect.
1/4 cup of unsweetened apple sauce
2 tbsp of pure maple syrup
2 tbsp of agave sweetener
1/2 cup mini dark chocolate chips


Preheat over to 350 degrees. Rub coconut oil into the bottom and sides of an 8x8 glass baking dish and then sprinkle a tiny bit of wheat flour in the bottom.

Add your oats to a food processor and roughly chop them until you get a thick flour. You do not want fine flour, chunky flour is good! Transfer the chunky oat flour into a mixing bowl and add in the cinnamon, baking soda and powder, and sea salt. Mix well. Blend bananas, vanilla, applesauce, maple syrup and agave with a hand mixer or in a stand mixer. Toss in your powder mixture and mix well. Next, by hand, stir in the chocolate chips.

Pour the mixture into your baking dish, try not to eat it all while wet, seriously. Bake for 20 minutes or until the fork comes out clean. Cut into bars and serve warm! Save the rest in the fridge for breakfast tomorrow! Hehe, if only I were actually kidding... Hey, there's bananas and oatmeal in there!



21 Day Fix:
Count one bar as a treat yellow!

Recipe originally found on IG and then adapted after the first try wasn't so great.

Kale Chips Recipe

Dinosaur Kale Chips 

Mommy tip: Tell your kids that it's called "dinosaur kale" and they'll actually eat it! 

I got this bunch of kale at an organic farm today. 

First, rinse it and then separate the leaves from the ribs of the kale as shown. 

You want 1-2 inch pieces. 

Place them on a cookie sheet and drizzle with a small amount of olive oil, toss well then spread out in an even layer. 

Grind a small amount of sea salt and garlic on top. 

Bake on 275 for 20 minutes, until crispy. 

This was my first taste of kale chips and I was impressed!! I just kept snacking on them!