The Hunt for a Kids Snack Bar

If you are reading this you most likely have some interest in living a healthy lifestyle. Well how about if your a parent and trying to give your kid or kids a healthy snack that doesn’t taste like sawdust or rubber.  I have been on the hunt for the top snack bars for your little ones. I have gone to all the most popular health foods stores to find the answer since most of us like to have the option of buying the snacks and trying them before we order a bulk load of the website or amazon.  So I had my son Jaxson try each bar give me some feedback. Yes, some got thrown right on the floor and others he gobbled up and called a “cooookkkiieee”. It is almost worth giving him a million bars because it is so cute when he says the word “cookie”.  I have posted some of his reactions on my instagram img_0064 (1)seefitliving if you want to check it out.

What was I looking for in the bar?

  • no or very little sugar
  • gluten free
  • organic or mostly organic ingredients
  • soy free
  • dairy free (but not limited to dairy free)
  • contains fruits and veggies

Now of course it is really hard to find a good bar that contains all of these qualities so I will post below some that come close to meeting all of these guidelines that my son or I would actually eat.  I did include some fruit snack strips in the list. Jax loves the Larabars  and it is nice because they now have some with sugar. The RX bar is similar to the larabar he liked all the flavors but the straight berry it is pretty intense. There are a ton of bars out there I recommend you check the sugar content if you don’t have to worry about any nut, soy or dairy allergies. I know its hard to be totally sugar free at times but it is nice to have the option when you can.

 

Why Acid Free Coffee and my new Milk Steamer

 

UnknownA lot of my clients drink coffee and have a serious addiction like most of the world. I definitely have my phases of being highly addicted to coffee. I love the process of making it, the treat and coziness of drinking coffee, my new milk steamer, sharing a special moment with someone over coffee and the list goes on.  I try to recommend to people to drink Acid Free coffee. WHY? Coffee is super acidic and can wreck havoc on your gut. It tears down the microvilli that protect your intestinal wall which protect you from getting leaky gut!! Another tip always add some kind of fat into your coffee. You can use cream, coconut oil, goats milk,  almond milk or coconut milk. There are tons of great creamers available that do not contain sugar or cows milk. So please try to buy acid free coffee to help protect your gut. On a side note I just purchased a Nespresso milk steamer and it has changed my world. The milk is so frothy and fluffy and yummy….. yes that is the best way to describe the experience 🙂

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Quinoa Chocolate Chip Muffins

 

 

Do you ever look for ways to eat chocolate for breakfast?

A handful of stevia-sweetened chocolate chips will do the trick, providing that chocolate flavor that you crave without a bunch of sugar. Add some to a blended protein shake, mix into a bowl of oatmeal, or add to grain-free mini muffins.

Quinoa Chocolate Chip Muffins

Ah yes, any day that starts with chocolate is a day that’s bound to be great 🙂

These mini muffins use cooked quinoa in place of traditional flours along with some of those stevia-sweetened chocolate chips. It adds wonderful protein, fiber, complex carbs and a nice texture. Making a big batch of quinoa on the weekend to keep in the fridge makes it quick and easy to use cooked quinoa in your cooking all week long.

And enjoy a bite of chocolate as a healthy start to your day!

 

Servings: 48

Here’s what you need

  • 1 cup cooked quinoa
  • 1 cup blanched almond flour
  • ½ cup arrowroot starch
  • 1 tablespoon baking powder
  • ½ teaspoon sea salt
  • 1 egg
  • ½ cup coconut palm sugar
  • 1 (15.66 oz) can coconut milk, canned and full-fat
  • ¼ cup coconut oil, melted
  • 1 tablespoon vanilla extract
  • 1 cup lily’s chocolate chips (stevia sweetened)

Instructions

  1. Preheat oven to 400 degrees and line 48 mini muffin tins with paper liners.
  2. Combine the quinoa, almond flour, arrowroot starch, baking powder, and salt in a medium bowl and set aside.
  3. Combine the egg, coconut sugar, coconut milk, melted coconut oil and vanilla in an- other bowl. Mix well and add the dry ingredients. Mix until fully combined. Fold in the chocolate chips. Pour 1 Tablespoon of batter into each of the 48 mini muffin tins.
  4. Bake for 15-18 minutes or until golden and set. Remove from oven and let cool for 5 minutes. Transfer out of muffin pan and cool on wire rack.

Nutritional Analysis

One serving equals: 57 calories, 2g fat, 7g carbohydrate, 1g sugar, 28mg sodium, 3g fiber, and 4g protein.

I hope that you get a chance to give this recipe a try this week. Remember that I’m only a call or email away to assist you in all things fitness. And if you are not yet one of my prized clients then call or email me now to set up your first workout – I’d love to help you achieve your best body ever!

Talk Soon,

Cauliflower Rice with Eggs and Goat Cheese

Herbed Cauliflower Rice with Eggs and Goat Cheese
  • 2 tablespoons butter
  • ½ small red onion, finely diced
  • 1 garlic clove, minced
  • 1 small zucchini, diced
  • 1 small red bell pepper, diced
  • 1 bag of Riced Cauliflower from Trader Joes – OR 1 small head of raw cauliflower chopped into a “rice like” consistency in your food processor
  • 1 tablespoon Italian seasoning
  • 1 tablespoon balsamic vinegar
  • Salt and pepper to taste
  • Eggs cooked how you like
  • Herbed goat cheese, crumbled
  • Fresh parsley, chopped for garnish
Instructions
  1. In a large skillet, melt the butter over medium high heat, add the onion and saute until the onions start to caramelize.
  2. Add the garlic and saute until fragrant.
  3. Add the zucchini and bell pepper and saute for one to two minutes.
  4. Add the cauliflower rice and saute until tender, approximately another 5-7 minutes.
  5. Add the Italian seasoning, balsamic vinegar, and season to taste with salt and pepper.
  6. Set aside.
  7. In another pan, make your eggs however you like. We love ours sunnyside up or over easy.
  8. Scoop a large serving of the cauliflower rice into a bowl, top with an egg or two, crumble on some goat cheese or for us, we had an herb crusted goat cheese, and garnish with some chopped fresh parsley. Enjoy!

Creamy Chocolate Pudding

Creamy Chocolate Pudding
Creamy Chocolate PuddingAs you work towards your fitness goals, finding desserts that are low in natural sugars will facilitate your results. It will take some time for your taste buds to adjust from enjoying intense, refined sugars to appreciating the subtly and delight of natural, wholesome sugar found in fruit.

This pudding is a spectacular way to enjoy creamy chocolate while avoiding refined sugars entirely. The avocado, banana and dates provide real, usable nutrients and vitamins while pleasing your sweet tooth.

 

Servings: 4

Here’s what you need

  • 1 avocado, pitted and peeled
  • 1banana, peeled
  • ½ cup coconut milk
  • ¼ cup unsweetened cocoa powder
  • 3 dates, pitted
  • 1 teaspoon lemon juice

Instructions

  1. Combine all of the ingredients in a high-speed blender or food processor. Blend until creamy and smooth. Place in serving bowls and chill for 10 minutes. Serve and enjoy!

Nutritional Analysis

228 calories, 17g fat, 16g carbohydrate, 26mg sodium, 7g sugar, 7g fiber, and 4g protein.

I hope that you get a chance to give this recipe a try this week. Remember that I’m only a call or email away to assist you in all things fitness. And if you are not yet one of my prized clients then call or email me now to set up your first workout – I’d love to help you achieve your best body ever!

Talk Soon,

Ham and Chive Egg Muffins 

Ham and Chive Egg Muffins
Ham and Chive Egg MuffinsBreakfast is arguably the most important meal of the day. Not only does this first meal break the fast that your body has been in overnight, it is your first opportunity to influence how the rest of your eating for the day will go. If you choose to eat a sugar-fueled breakfast then chances are high that you’ll continue to make poor food choices for the rest of the day.

These Ham and Chive Egg Muffins are the perfect blend of protein, fiber and flavor to start your day off right. Make a big batch on the weekend to provide days of on-the-go breakfasts for your busy workweek. Enjoy!

Courtesy of RealHealthyRecipes.com

Servings: 12

Here’s what you need

For the Lemon Vinaigrette

  • 10 eggs
  • 2 Tablespoons coconut cream
  • 1 Tablespoon nutritional yeast
  • sprinkle of sea salt and black pepper
  • 1 cup cooked ham, chopped
  • ¼ cup fresh chives, minced
  • ¼ cup red bell pepper, chopped

Instructions

  1. Preheat the oven to 350 degrees F. Grease a 12-muffin tin pan with coconut oil.
  2. Whisk the eggs, cream, nutritional yeast, sea salt and black pepper in a large bowl. Add in the ham, chives and bell pepper. Divide the egg mixture equally between the 12 muffin tins.
  3. Bake in the preheated oven for 12-18 minutes, until set. Remove from the oven and cool before removing the egg muffins from muffin tins. Once fully cooled, store extras in an airtight container in the fridge for up to 5 days. Enjoy!

Nutritional Analysis

89 calories, 6g fat, 2g carbohydrate, 0g sugar, 268mg sodium, 1g fiber, and 8g protein.

I hope that you get a chance to give this recipe a try this week. Remember that I’m only a call or email away to assist you in all things fitness. And if you are not yet one of my prized clients then call or email me now to set up your first workout – I’d love to help you achieve your best body ever!

Happy new year.

Red Bean and Lentil Casserole

Red Bean and Lentil CasseroleIs there anything better this time of year than a homemade casserole, hot from the oven? The comforting aroma and the heart-warming enjoyment of that first, delicious bite stay with you for days to come.

This fiber-filled casserole is simple to make, contains many vital nutrients and delivers a wonderful flavor that only gets better when enjoyed the next day for lunch. It’s a fantastic way to learn how to make and enjoy sprouted lentils – which are highly nutritious. Enjoy!

 

Servings: 8

Here’s what you need

  • 1 teaspoon olive oil
  • 1 large onion, peeled and finely chopped
  • 1 teaspoon garlic, peeled and finely chopped
  • 1 red bell pepper, seeded and chopped
  • ½ cup dry sprouted lentils, such as Puy or green
  • 2 ½ cups low-sodium, organic vegetable broth
  • 1 large cooking apple such as Granny Smith or Macintosh, peeled, cored, and chopped
  • 2 teaspoons dried basil
  • ¼ cup white wine
  • 1 (14oz) can chopped tomatoes
  • 1 (15oz) can kidney beans, drained and rinsed
  • ½ cup shaved Parmesan cheese
  • Salt and pepper to taste
  • Grated parmesan cheese (optional)

Instructions

  1. Preheat the oven to 350ºF. Lightly grease a 9×13 casserole pan with olive oil.
  2. Heat the olive oil gently in a large saucepan, add onion and garlic, and cook for five minutes until the onions are translucent.
  3. Add lentils and stir, then add vegetable stock. Bring to a boil, then reduce heat and simmer for 25 minutes.
  4. Add the peppers, basil, apple, white-wine, shaved Parmesan cheese, and canned tomatoes and mix well.
  5. Transfer the mixture to and sprinkle grated Parmesan cheese on top. Cook in oven for 30 minutes.
  6. Serve immediately, or freeze remaining portions in individual servings.

Nutritional Analysis

260 calories, 3g fat, 335mg sodium, 42g carbohydrate, 10g fiber, and 18g protein.

I hope that you get a chance to give this recipe a try this week. Remember that I’m only a call or email away to assist you in all things fitness. And if you are not yet one of my prized clients then call or email me now to set up your first workout – I’d love to help you achieve your best body ever!