Amaranth Pizza "Pasta" Wraps

This recipe was inspired by amaranth, a whole-grain, gluten free staple unique to the Aztecs.  It contains all of the essential amino acids, including lysine, which is lacking in most grains.  Amaranth is a complete protein and is extremely versatile! It adds protein and texture to this delicious baked dish.

Ingredients
1 Spaghetti squash
2 1/2 c. Vegetable broth

1 c. Bob's Red Mill Amaranth

2 t. Garlic powder

2 t. Italian seasoning 

2 t. Onion powder

2 T. Olive oil
1 1/2 c. chopped tomatoes

5 low carb wraps

1 1/2 c. Mozzarella cheese
2 c. marinara sauce
1/2 c. Mozzarella cheese (as topping)

Preheat oven to 350 degrees.  Split spaghetti squash in half lengthwise and place it face up in a baking dish with 1/4 c. of water.  Bake for approximately 40-45 minutes. Allow to cool, then use fork to "pull" out spaghetti-like strands into bowl.

Bring vegetable broth to a boil.  Add amaranth.  Reduce to simmer and cook for approximately 25 minutes.

Mix seasonings, olive oil,  1 1/2 c. cheese and tomatoes in bowl with spaghetti squash.  Coat baking dish with cooking oil and begin to fill each wrap with mixture, rolling and stacking alongside each other.  Top with 2 c. marinara sauce and remaining 1/2 c. cheese.  Bake for approximately 30-40 minutes.

Beet Crisp Protein Salad

The Beet Crisp Protein Salad is a delicious way to increase your protein and nutrient intake.  By making your own dressing you also avoid a lot of unnecessary added sugar.  

Spinach is a very nutrient-dense food.  It is low in calories and high in vitamins and minerals.  Spinach is full of flavonoids which act as antioxidants, protecting the body from free radicals.

Beets impact the liver by acting as a purifier for the blood.  They can also lower your blood pressure because of their vasodilating effects.  Beets contain betaine, a substance used in certain treatments of depression.  The trytophan in beets relaxes the mind and improves mindfulness.

The magnesium in sunflower seeds can also promote a healthy mood. Sunflower seeds also contain selenium, as essential nutrient that plays a crucial role in hormone metabolism.

Enlightened Crisps are a great vegetarian source of protein.  They are also high in fiber.  These broad beans are a member of the legume family.  Broad beans are also rich in folate and B vitamins.  

Beet Crisp Protein Salad

2 c spinach

1 3.5 oz package of Enlightened Sea Salt Crisps

1/2 c beets

2 T sunflower seeds

2 T feta cheese

Dressing

1/4 c olive oil 

1 T apple cider vinegar

2 t dijon mustard

2 t honey

1 t garlic powder 

Healthy Eating for the Person Who Hates to Prep: Part 2

In the first part of this two part series, I discussed methods for eating healthy while maintaining a busy life.  The majority of us do not have the time to shop for and cook elaborate meals on a daily basis.  Below, I have listed a variety of food combinations that I incorporate as snacks and meals throughout the day.   Keep in mind I am a vegetarian, so feel free to add your choice of protein to the following (egg, chicken, tuna, other lean meats).  At some point, I'm pretty sure I have eaten any of the following as breakfast, lunch OR dinner.

• Italian Nachos.  This consists of a low carb tortilla wrap and blue corn tortilla chips topped with melted mozzarella shredded cheese, marinara sauce and spinach.  Add your choice of protein which, for me, is usually black beans.
• Oatmeal Concoction.  This is my creative name for regular oatmeal topped with natural peanut butter.  It gets more exciting when I add fresh fruit, honey, yogurt, protein powder, chunks of Quest bars...anything!  I also add cinnamon because it is an anti-inflammatory and helps stabilize blood sugar levels.  Just be sure to watch portions because it's easy to go overboard and the calories will add up.
• Nicecream.  I have been making "nice cream" for quite some time. But it wasn't until I discovered the hashtag that I realized there was a name for it.  Basically, I freeze bananas (break into chunks first and store in a ziploc bag), then blend with a scoop of protein and a minimal amount of almond milk.  The result is a protein shake so thick, you can eat it with a spoon. Thus, resembling ice cream.  Feel free to use fruits other than bananas!  Add protein for more flavor and nutrients!
• Protein Jello.  Prepare sugar free jello as instructed.  Before refrigerating, add 1 container of nonfat Greek yogurt and mix thoroughly.
• Cottage Cheese and Chips. Or cottage cheese and crackers! Veggies! Pretzels! Cottage cheese is high in casein protein, which is digested slowly and keeps you feeling full.  I've been know to add salsa to this as well.
• ProYo Bowl.  This is a combination of nonfat greek yogurt with protein powder, mixed with some water.  This "bowl" is similar to the oatmeal recipe listed above.  Once I stir the yogurt and protein with some water, I get creative.  I'll add raisins, nut butter, fruit, Kashi cereal, etc.  Again, watch portions because it's easy to go overboard and the calories will add up.

• Sweet Potato Fries.  Microwave your sweet potatoes, let cool and then cut into slices.  Mix with coconut oil (about 1 T. per large potato) and cinnamon.  Bake for 15-20 minutes at 375 or until crispy.
• Veggie Wrap.  Has anyone else tried those individual boxes of vegetable medleys from Green Giant?? I love them! I'll cook one and put in on top of a low carb wrap, then top with cottage cheese.
• PBJ! A classic favorite.  I recommend using Ezekiel bread because of it's a source of complete protein.  My favorite peanut butter is Skippy's low sugar/low sodium, natural variety.  Opt for fresh strawberries or a low sugar jam.
• Popcorn.  Using popcorn seeds and a brown paper lunch bag, I make my own! This allows you to add your own choice (and amounts) of toppings.  Place about 1/4 c. of seeds in a brown paper lunch bag.  Seal the top by folding it over a couple of times.  Microwave for 2-3 minutes or as needed.  I'll usually top with butter spray.  I have also sprinkled it with low sodium taco powder.  Ranch dressing mix is another option I have used.
• Fiesta Bowl.  Brown rice, black beans and salsa. Add avocado for some healthy fats! Want more greens? Add spinach!
• Quest bars!  When all else fails. 

Have you tried these snacks or do you have ones that are similar?

Comment below or tag me on social media at @inspirelingefitness.  I'd love to hear from you.

Healthy Eating for the Person Who Hates to Prep: Part I

There are days I wish I spent more time "cooking." That I could fully stock my kitchen, get out the pots and pans, and bring to life every recipe I have saved on Pinterest. Every once in a while, it happens. I preheat the oven. I boil water. I chop vegetables. Unfortunately, this doesn't happen as often as I would like.

In the "meantime" I have managed to stay healthy and eat nutritiously with simple recipes that require very few ingredients and minimal prep time. I will be sharing those with with you in part 2 of this series. Until then, the following information provides a very honest overview of my eating habits and preferences.

• I tend to snack throughout the day rather than consume an official breakfast, lunch or dinner. 
• Overall, the goal should be to consume minimally processed, whole foods. Anything else should be consumed in moderation.  
• Research has shown that when people have MORE food options, they tend to consume more (i.e. overeat). When people stick with their tried and true favorites, they are less likely to overindulge.  
• These suggestions are based on what I have observed, learned and what works for me.  
• The goal is to use them as inspiration to find a plan that works for YOU!  

Now that you familiar with some of my philosophies on nutrition, I would like to share some tips from my online client, Tod Meisner. Tod is the Executive Director of Client Leadership with Verge Pipe Media. Recently, has learned how to prioritize his health along with a career, son and personal life. The following are realistic action items that have helped him maintain his fitness and keep him feeling his best.

• Make sure to eat breakfast, anything healthy.  I tend to have multi-grain cereal and milk or a protein bar.  That's when I take my vitamins too.
• Try to plan ahead for lunch or, in other words, stick with your routine.  You will find yourself eating junk or picking a place to eat that's not healthy if you don't plan accordingly.  Bring a healthy lunch with you.
• Don't be afraid to have small snacks. I've seen good luck losing or maintaining healthy weight when I have a mid-morning or mid-afternoon snack.  Protein and fruit is a great combination.
• Grocery shopping--don't grocery shop on an empty stomach!  You will regrettably buy something less healthy because you are hungry.  I'm a list guy, so I suggest always having a list and making sure you have the essentials.

For more ideas regarding healthy (and easy!) eating, visit some of my favorite resources.
Ripped Recipes
Skinnytaste
Fit Men Cook
Got a sweet tooth? Be sure to visit Chocolate Covered Katie
For hundreds more of my favorites, head to my Pinterest page Reasons to Cook More Often

Quinoa Pizza Bake

Quinoa is a gluten free, vegetarian source of protein that is extremely versatile. Not only does it contain all nine essential amino acids, but it is high in iron and fiber. This "pizza bake" is a dough free, tasty twist on an original favorite!

Coconut Chia Seed Pudding

This is a super convenient, nutrient dense breakfast that could be enjoyed any time of the day. It requires only a few ingredients and a sealed container. 

1 1/2 cups oatmeal

1/4 cup chia seeds

1/4 cup maple syrup 

2 T coconut oil

2 t cinnamon

3/4 cup coconut milk

Mix all ingredients. Refrigerate overnight.

Chia seeds are an excellent vegetarian source of protein, much higher than most plant foods.  Protein is a weightless friendly macronutrient that can reduce appetite and cravings.  Coconut oil is high in short and medium chain fatty acids, which are easily digested and sent right to the liver, providing instant energy.  What are your favorite ways to incorporate chia seeds and coconut oil into your diet? Comment below or tag me on social media! @inspirelingefitness

Zucchini Crust Pizza

This tasty treat is fun to make and provides a low carb source of nutrients.  One zucchini has just 25 calories and it has more potassium than a banana!  

Ingredients

1 zucchini

1 egg

1/4 cup bread crumbs

1/2 cup parmesan cheese

1 t. sea salt

1 t. cayenne pepper

3/4 c. low fat, shredded mozzarella cheese

3/4 c. sauce

Preheat oven to 450.  Line pizza pan with foil.  Shred (or use the Veggetti) zucchini.  Chop into fine pieces.  Use paper towel to absorb as much moisture as possible.  Combine zucchini in a large bowl the egg, bread crumbs, parmesan cheese, salt and cayenne pepper. Mix and then spread onto foil lined pan.  Top with sauce and cheese, along with any meats or veggies you would like to add.  Bake for approximately 15 minutes.  Allow the pizza to cool so the crust is as dense as possible.

Banana Coconut Bites

This sizzling snack is a sweet treat that provides healthy fats from coconut oil, cinnamon to stabilize blood sugar levels,  fiber from flaxseed meal to help manage your weight and reduce the risk of heart disease, along with bananas which can help eliminate depression due to their effect on serotonin levels (the brain's neurotransmitter that keeps you happy).

Ingredients
2 bananas, sliced
2 T. Coconut Oil 
2 t. cinnamon
1/2 c. flaxseed meal
2 t. Xylosweet

Directions

Melt coconut oil in small bowl.  Pour dry ingredients into small bowl.  Place pan on stove, over low to medium heat.  Coat sliced banana with coconut oil, then transfer to dry ingredient bowl to coat.  Place on frying pan and cook for 6-8 minutes, stirring occasionally.

Strawberry Blueberry Protein Muffins

Inspired by a recipe seen in Oxygen Magazine, this revised version of the Blueberry Protein Muffin is also strawberry flavored and high in muscle-fueling, fat-burning, crave-busting protein! With just ten ingredients, it is simple to make and very affordable as well.

Ingredients

3 scoops Quest Nutrition Strawberries & Cream protein

1 cup brown rice flour

1 t. nectresse sweetener

1 t. baking powder

4 T. liquid egg white

1 t. vanilla extract

1 container of reduced sugar applesauce

1 container of Yoplait Whips Greek Yogurt, Strawberry Cheesecake flavor

2 bananas, mashed

3/4 cup fresh blueberries

Directions
Preheat oven to 325 degrees.  Combine all dry ingredients.  Combine wet ingredients, except for the blueberries.  Mix the ingredients together and pour into lined muffin pan, top with blueberries.  Bake for 15-20 minutes.

Sweet Potato Coconut Wrap

Coconut oil and chia seeds are two of the most talked about "superfoods" that have a number of health benefits and countless reasons to include them in your diet.  Chia seeds are a vegetarian source of Omega 3s which can reduce joint pain and lower the risk of heart disease. Diets high in Omega 3s have also been shown to reduce inflammation.  Chia seeds are also high in fiber, which helps keep you full.  Coconut oil is high in a saturated fat called medium chain triglycerides.  These fats work differently than other types of fats in the body.  The lauric acid in coconut oil can help reduce high cholesterol and high blood pressure.  Coconut oil reduces damage to the arteries, preventing atheresclerosis. 

The Sweet Potato Coconut Wrap features both of these ingredients, providing a variety of flavors and textures ranging from creamy, coconut infused, peanut butter to the crunchiness of baked sweet potatoes to the soft and doughy texture of flatbread.  This nutritious snack can also be part of a meal (who doesn't LOVE peanut butter as part of their breakfast?!).  It's full of fiber, fats, protein and healthy carbs that will nourish your body and provide brain fuel throughout the day!  I made a large batch of sweet potato fries and have listed the recipe accordingly.  For one serving, you will use 1/2 flatbread and other ingredients as indicated.

Sweet Potato Fries

3 medium sized sweet potatoes

2 T. Coconut Oil

2 t. cinnamon 

2 t. ginger powder

Preheat oven to 375 degrees.  Microwave sweet potatoes to soften before cooling and slicing.  Mix with coconut oil, cinnamon and ginger powder.  Bake for approximately 25-30 minutes, or until crispy.

Sweet Potato Coconut Wrap

1/2 Flatout Flatbread Wrap

1 T. Earth Balance Coconut & Peanut Spread

1 t. Chia Seeds

1 T. Shredded Coconut

Spread peanut butter onto 1/2 of a Flatout Flatbread wrap. Top with chia seeds, then 4-5 sweet potato fries.  Top with shredded coconut and wrap!

BBQ Chickpea Pizza

BBQ Chickpea Pizza! This healthy treat is easy to prepare, and is high in vegetarian protein too! Preheat the oven to 375. Spread 1/4 c. marinara sauce and 1 T. BBQ sauce over one low carb flatbread. Top with about 1/3 c. rinsed, canned chickpeas. Add spinach and shredded cheese. Bake for 12-15 minutes.

Tex Mex Protein Packed Peppers

This high protein, vegetarian recipe was inspired by the pepper! Peppers are low in calories and are full of Vitamins A and C, potassium, folic acid and fiber.  According to WebMD, green peppers are harvested earlier, before they have a chance to turn yellow, orange, then red.  Red peppers have almost 11 times more beta-carotense and 1.5 times more vitamin C than green.

Ingredients
3 peppers
Approximately 1 cup cooked quinoa
1 T. minced garlic
1 t. onion powder
1 cup black beans
1/3 cup salsa
1/2 cup shredded cheese
Sriracha (optional)

Directions
Preheat oven to 375 degrees.  I prefer to make the quinoa in bulk since it is kind of messy and can be used in many ways, other than for the peppers.  Put 1 cup of cooked quinoa in a bowl.  Combine with 1/2 cup of black beans, 1 T. minced garlic, and 1 t. onion powder.  Cut out the tops of the peppers and fill peppers with bean/quinoa mixture.  Top with salsa and shredded cheese.  Bake for approximately 15 minutes.  Top with Sriracha.  

Vitamin D for Immune Health & Strong Bones

Along with hoodies, Vitamin D can be considered must-have for individuals in cloudy climates, particularly during the cold winter months.  Our skin makes Vitamin D when exposed to natural sunlight.  Without Vitamin D, the body cannot produce calcium and phosphorus, both of which are needed to build and maintain strong bones.  Vitamin D also helps reduce inflammation in our cells.  Inflammation can lead to disease.

The Institution of Medicine recommends that most Americans supplement with 600-800 International Unites (IU) of Vitamin D per day. This is enough for bone health.  Excessive dosages of over 40,000 IU per day can be dangerous.  Vitamin D is crucial when it comes to activating your immune system as well.  It helps keep the "guards" of your immune system alert.

There are different forms of Vitamin D. Vitamin D3 is the kind made naturally by your body and is what's recommended for those taking Vitamin D supplements.  An easy and convenient way to reach the daily recommendation of Vitamin D is with the Mixed Berry Chews from Vitamin Shoppe.  The chews are free of wheat, gluten, dairy, fish, animal derivative, artificial colors and artificial flavors.  They also contain Vitamin K1 which plays an essential role in promoting bone density and strength.

Please consult your doctor if you have concerns regarding use of this product or any other supplements and practices.

Superfoods Fudge Cake

Fuel your body with this Superfoods Fudge Cake!  Whether you're heading to work or to workout, this nutritious meal is a great source of plant-based protein and nutrients that will nourish your body and satisfy your cravings for something rich.  

With 14 grams of protein per 30 gram serving, Hemp Pro 70 Chocolate is a complete plant based protein, offering all essential amino acids--great for vegan or vegetarian diets.  It is mild tasting with a creamy texture.  Hemp protein contains the essential fatty acids, omega-3 and omega-6, in an optimal three to one ration.  This reduces the risk of heart attacks, cardiovascular problems, atherosclerosis and certain types of cancer.  

One of nature's richest dietary sources of magnesium, cacao nibs are also an excellent source of iron and dietary fiber.  They are rich in antioxidants and alkaloids as well, which can boost your mood.

Ingredients

4 T. Manitoba Harvest HempPro 70, Chocolate

1/4 c. quick oats

Approximately 1/2 c. water

2 T. Wow Butter

1 T. Cacao Nibs

Mix the first three ingredients and microwave for approximately 70 seconds.  Top with Wow Butter and Cacao Nibs.

Vegetarian Chili Pizza

Meat free, guilt free and gluten free! Satisfy your sensation for something savory with this high protein chili pizza. 

Ingredients

1 c. almond meal

1/2 c. liquid egg white

1/2 c. vegetarian chili

1/4 c. shredded Colby Jack cheese

1 T. Hemp Hearts hemp seeds

Preheat oven to 375 F. Mix almond meal and egg white in bowl. Pour into plate and microwave for 1 minute (it will become "tortilla like"). 

Remove and place onto baking pan. Top with chili, hemp seeds and cheese. Bake for approximately 15 minutes. Enjoy! 

Mac & Cheese Spaghetti Squash

Indulge with this healthy version of your favorite comfort food! Providing vitamin A and vitamin C, spaghetti squash also contains some of the B vitamins. It's a great source of fiber as well. Thinking of leaving out the nutritional yeast cause you don't have it?! Hold that thought--nutritional yeast is often high in B12 and is a complete protein. It contains other B vitamins, is low in fat and sodium, is free of sugar and gluten, and contains iron. It is often used as an alternative to dairy products because of it's "cheesy" flavor. 

1 spaghetti squash

1/2 cup cheddar cheese 

2 T olive oil 

2 T nutritional yeast

1 t garlic powder

Approximately 1 c broccoli

Preheat oven to 350. Cut spaghetti squash in half. Remove seeds. Lie open side down on oven safe tray or dish. Poke with fork. Bake for 30-40 minutes. Allow to cool.

Using fork, draw out "spaghetti" strands from the squash. Mix with olive oil, garlic, nutritional yeast and cooked broccoli (I microwaved, covered, for about 2 minutes with a small amount of water). Pour back into squash halves and top with cheese. Bake until cheese has melted.