Healthy Pumpkin Spice Latte

Needing a PSL? Fall brings around the ever-devoured and sought after Pumpkin Spice Latte (PSL). However, a drive through the Starbucks coffee line will have you consuming nearly 14 grams of fat and 50 grams of sugar. Instead, opt for making your own PSL at home with brewed hot coffee and low-calorie dairy free milk. Prep time: 5 minutes  Cook time: 5 minutes Servings: 1 Ingredients 8 ounces brewed coffee or 1-2 shots of espresso ½ cup unsweetened vanilla almond milk 3 tablespoons canned pumpkin or homemade pumpkin puree ½ teaspoon pumpkin pie spice ½ teaspoon vanilla 2 teaspoons maple syrup, or sweetener of choice Sprinkle of cinnamon Instructions With a handheld frother or blender: In a cup or saucepan, mix together almond milk and pumpkin and cook over medium heat on the stove top or microwave for 35-45 seconds. [...]

Healthy Holiday Swaps

The holiday’s are a time for gathering with loved ones to celebrate the season. It’s also a time for lots of food. For somebody who is monitoring their calories and watching their weight, it can be hard to turn down all of the delicious holiday dishes. However, making simple adjustments to traditional recipes can be a sure fire way to avoid the dreaded holiday weight gain. You can still enjoy your favorite meals by swapping out ingredients for healthier alternatives! Gravy Swaps Gravy atop a mountain of food is typically loaded with extra calories, saturated fat, and sodium. Fortunately, you can still add gravy to your holiday menu by making your own. Add together some low-sodium turkey or chicken broth, skim milk, and fresh herbs. You’d never guess this combination has fewer calories than the traditional recipe. Casserole Swaps The [...]

One-Pot Cooking

After working all day, finding something to make for dinner can sometimes be a pain. Who wants to spend their evenings stuck in the kitchen prepping healthy ingredients? And after dinner comes the “best” part - cleaning up the dirty dishes! This scenario leads many to order local takeout or make their way to the fast food lane. Why Choose One-Pot Meals?  Instead of grabbing a bite to eat out, make a healthy meal at home with just one pot! While eating out is convenient and saves time on clean-up, studies show that those who consume more meals at home consume fewer calories, less fat, sugar, and sodium compared to those who eat out. Your next healthy meal is just one dish away! Convenience And Healthy Combined  One-pot meals are dishes that are easy to make and a breeze to [...]

Recipe-Overnight Oats

Overnight oats is the perfect grab and go breakfast recipe to make your mornings a breeze! Overnight oats are a no-cook method of making a nutritious and delicious breakfast with oatmeal. Instead of cooking the oats over a stovetop, simply add milk to a jar with oats and let sit overnight. Not only is oatmeal a delicious start to the day, they are also packed with essential nutrients like fiber and antioxidants. Overnight Oats 3 ways: Directions: Add oats, almond milk, Greek yogurt, chia seeds, sweetener of choice, and vanilla extract to a mason jar or cup. Stir until combined and there are no clumps. Cover with lid or plastic wrap. Place in the refrigerator for at least 2 hours or overnight. Toppings can be added the night before or immediately before serving. Uncover and enjoy from the glass container [...]

Recipe- Melty-Cheesy Zucchini Boats

  Summer is here and so are a whole array of seasonal vegetables! Today, we are putting the spotlight on a summer favorite - zucchini. Zucchini is naturally low in calories and rich in nutrients such as potassium, vitamin B6, and vitamin C. Check out the nutritious and delicious recipe below! Melty-Cheesy Zucchini Boats Prep: 20 minutes Cook: 30 minutes Serving: 8 Ingredients: 4 medium zucchini (about 8oz each) 2 tbsp olive oil, divided Salt and freshly ground black pepper 1 lb ground turkey 1 tbsp minced garlic (3 cloves) 1 cup chopped yellow onion (1 small) 1 -14.5oz can petite diced tomatoes, drained 2 tsp Italian seasoning ⅔ cup panko breadcrumbs, divided ½ cup low-fat shredded mozzarella ⅔ cup shredded parmesan cheese, divided 1 ½ tbsp chopped fresh parsley Instructions:  Preheat the oven to 400 degrees. Spray a 13x9-inch baking [...]

Recipe- Creamy Mango Avocado Smoothie

What’s better than enjoying a nutritious fruit smoothie on a warm summer’s day? This recipe is loaded with in season fruit such as mango and avocados. Avocados are a nutrition powerhouse packed with heart healthy fatty acids that help brain function. Mangoes deliver antioxidants like vitamin A that help lower our risk of developing cancer.  Creamy Mango Avocado Smoothie  Prep time: 1 min Cook time: 2 min  Servings: 2 Ingredients:  ½ large Haas avocado ½ cup mango, diced ½ frozen banana 2 tbsp hemp seeds  1.5 cups skim milk  Dash of vanilla  Ice as needed Optional toppings: coconut flakes, chia seeds, granola Instructions:  Peel avocado and discard pit.  Blend all ingredients together in a blender.  Enjoy plain or in a bowl with toppings.  Calories 234 Total Carbohydrates 26grams, Protein 11grams,  Fat 11grams   This recipe is inspired by our very [...]

Try a New Food: Fruit Salad with In-Season Citrus

Fruit Salad with In-Season Citrus Read Time: 1 min 29 sec We may have only been chasing winter’s fleeting daylight for about a month, but if you’re anything like us, you could use a dose of in-season sunshine. For those who aren’t getting any, the Cara Cara orange offers a little taste of summer in the winter, when it conveniently comes to harvest December through May. From the outside, Cara Caras may look like a run of the mill citrus, but don’t judge a book by its cover. Beneath its easy-to-peel skin, you’ll find deep, pink-grapefruit colored flesh that’s super juicy, low in acid, and seedless. Flavor-wise, imagine a cross between a naval orange and tangerine but throw in a hint of berries. Not to mention, Cara Cara oranges are nutrient-dense, just like other citrus fruits. One medium Cara Cara [...]

Try a New Food: Pumpkin Breakfast Bars

Pumpkin Breakfast Bars Read Time: 1 min 30 sec It’s the time of year again for pumpkin-flavored everything! From savory dishes to sweet desserts and lattes, there is no escaping the fall pumpkin craze. Unfortunately, many fall favorite treats not only have added pumpkin flavor, but they may also have a lot of added sugar. Research has shown that too much added sugar may increase your risk of diabetes and heart disease and makes it hard to maintain a healthy weight. But not to worry! You can still enjoy the taste of pumpkin all season long by making your own pumpkin treats at home. Pumpkins are a winter squash, naturally low in calories and packed with nutrients. One cup of cooked pumpkin provides 245% Daily Value (DV) of vitamin A, 19% DV of vitamin C, 564 mg potassium, and 2.7g [...]

Try a New Food: Swirl Sorbet

Red and Blue Swirl Sorbet Read time: 1 min 18 sec Cool off this summer with a refreshing, kid-friendly sorbet swirl. Making your own sorbet at home takes only a few minutes and can be done with any fruit you have on hand. This month’s recipe sneaks in some extra nutrients by using frozen cauliflower which adds a creamy texture without changing the overall flavor. Summer is a great time to try new fruits since many of them are in season and relatively inexpensive. If you purchase or grow large amounts of fruit in the summer, you can easily preserve and freeze them for use in the winter months. Investing in a quality blender or food processor turns frozen fruit into a healthy treat that can be enjoyed throughout the year. How to freeze any fruit Preparing the Fruit: The [...]

Working From Home: Mindful Snacking

Mindful Snacking With many of us sheltering at home, we tend to gravitate towards activities that keep us occupied. Sometimes we choose activities to escape the feeling of boredom. They give us a reason to break from work or serve as a distraction from stress and difficult emotions. During these times, snacking may become a frequent habit. It is important to recognize that snacking is not inherently “good” or “bad.” The choice to include snacks in your diet should be based on your activity level, overall calorie needs, health goals, and medical conditions. One way to keep snacking in moderation and avoid unwanted snacking habits is to take a mindfulness approach.   Mindfulness simply involves being aware of your body’s internal state (thoughts, feelings, motivation, etc.) without judgment. Setting Up Successful Snacking Routines 1. Listen to your hunger cues Your body [...]