BreakfastGluten-FreeRecipesSmoothies

Berry Peachy Smoothie (With Natural Protein)

heartysmarty

Perfect for a breakfast on-the-go, this smoothie is packed with healthy fats, natural protein, antioxidants, vitamins, calcium, iron, fiber, and probiotics to help you feel energized for the day. You will get your first full serving of vegetables and fruit for the day without much effort. The best part is that it tastes amazing too! Enjoy! Natural Protein Berry Peachy Smoothie Skip the expensive protein powders and get 16 grams of protein from natural ingredients in this tasty smoothie. 1/2 Cup Water1 Cup Plain, Non-fat Greek Yogurt2 Medium Peaches (fresh or frozen)1/2 Cup Cucumber (mostly peeled)1 Cup spinach (packed)1 Cup

more...
Nutrition Education

Spiteful Extra Scoops- Keeping the Food Police Out of Your Marriage

heartysmarty

Are you trying to become your spouse’s personal nutrition consultant? You may not even realize the damage you are doing to your spouse’s relationship with food when you make comments about their eating habits. In  Intuitive Eating, (2012) (aff. link) Evelyn Tribole describes a predisposition which her clients call the “Forget You” Diet. When spouses make condescending comments or suggestions to their partner’s food choices, it elicits a feeling of “forget you!” The partner then eats more than they normally would, just because their freedom with food has been violated and they rebel against the suggested restriction. Photo circa 2008 (We are getting

more...
Gluten-FreeRecipesTreats

Hearty No-Bake Cookie Protein Bites

heartysmarty

I try hard not to spike my overly sensitive blood sugar, but sometimes a girl just has to have a pick-me-up treat in the middle of a hectic day! So, I altered a typical “No-Bake Cookie” recipe into a treat that won’t make me crash 30 minutes after eating it. Even though it is made of whole ingredients it is pretty rich, so I always have to wash it down with a glass of almond milk. Enjoy! Hearty No-Bake Cookie Protein Bites 1/3 Cup Cocoa1/4 Cup Butter1/2 Cup Milk or Almond Milk1/8 teaspoon salt (optional)1/3 Cup Honey1/2 teaspoon vanilla3/4 Cup

more...
Nutrition Education

Eating Healthy In College: Part 2

heartysmarty

In Eating Healthy in College: Part 1, I discussed some techniques to eating healthy with limited time, space, and money. I showed you some ideas of foods to stock your pantry, fridge and freezer with. Now, I will offer some meal ideas using the foods from that first post.   MEAL IDEAS Breakfast options: Whole Wheat Breakfast Bagel or Toast Peanut butter toast with a “Hearty Berry Smoothie” Cinnamon oatmeal or hot rice cereal with fruit and nuts Pancakes with fruit and yogurt. Use the mix suggested in the previous post, or make my Whole Wheat Pancake recipe. Breakfast Burritos-

more...
Meals for OneRecipesSandwiches & Wraps

Avocado Panini with Red Pepper Hummus

heartysmarty

This panini is full of fresh flavors that speak to all your hungry senses. Use my Hearty Roasted Red Pepper Hummus instead of cheese and mayo to satisfy your craving for a dairy-free lunch. Enjoy! Avocado Panini with Red Pepper Hummus 2 Slices whole wheat bread1/2 Avocado (sliced)1/2 Vine-Ripe tomato (sliced)3 Tablespoons Red Pepper Hummus4 leaves spinach Spread hummus on both slices of bread. Layer one slice of bread with avocadoes, tomatoes, and spinach. Top with second slice of bread. Grill in panini press for 1-3 minutes. If you are like me, you don’t own a panini press. (Maybe Santa

more...
Appetizers/ DipsGluten-FreeMeals for OneRecipesSandwiches & Wraps

Hearty Tuna Sandwich Mix

heartysmarty

This tuna sandwich has a flavorful and nutritious twist that appeals to all ages. For my anti-sandwich eaters, I serve the mix as a dip with crackers, and they love to pack it in their lunchbox on school days. I like to eat it as a lettuce wrap with a big romaine or green lettuce leaf. Enjoy! Hearty Tuna Sandwich Mix A healthy mix of tuna and vegetables for sandwiches, wraps or dip. 2- 5 oz. Cans Tuna (in water)3/4 Cup Greek Yogurt1/4 Cup Real Mayonnaise2 Cups celery (chopped)1 Red Bell Pepper (chopped (1 1/2 Cups))2 Dill pickle spears (chopped

more...
Gluten-FreeMain DishRecipes

EASY Balsamic Chicken and Glazed Vegetables

heartysmarty

The selling point of this chicken is the balsamic sauce—it’s savory and sweet and delicious! You will love the way it flavors the chicken and veggies, but you will also love dipping some crusty bread in the drizzle left over on your plate. This recipe is an adaptation from Better Homes and Gardens at bhg.com. I tweaked a few things in order to make it fit the needs of my family. EASY Balsamic Chicken and Glazed Vegetables 2 Pounds chicken breasts tenders2 Tablespoons olive oilDressing:1/3 Cup Italian bottled dressing1/4 Cup Balsamic Vinegar2 Tablespoons honeyVeggies:4 medium Carrots (julienned)2 Cups Green Beans

more...
BreakfastGluten-FreeRecipes

Hot Cinnamon Rice Cereal

heartysmarty

I made too much rice for last night’s dinner. But I had a plan for it, so I left the rice in the saucepan and put the whole thing in the fridge to chill. In the morning, back onto the stove the rice went and just minutes later, I had hot rice cereal. You will love the way this fills your kitchen with the aroma of cinnamon! Hot Cinnamon Rice Cereal 2 Cups cooked rice (my favorite is Brown Jasmine)1 1/2 Cups Unsweetened Vanilla Almond Milk1 teaspoon cinnamon2 teaspoons honeyToppings:1 Cup Fresh peaches (optional)1/2 Cup pecans (optional)3/4 Cup Raisins (optional)1

more...
Gluten-FreeMain DishRecipes

Lazy Day Beans and Rice

heartysmarty

When it’s the end of a long, busy day, sometimes it is impossible to muster the energy to make an elaborate meal. The cure? Beans and rice. I promise this is not a punishment for my family, though. They LOVE beans and rice—especially when topped with guacamole or fresh mango salsa. By the time your rice is cooked, dinner is ready and on the table. Enjoy! Lazy Day Beans and Rice The healthiest of cheap meals in my repitoire! Beans2- 15 oz. Cans Pinto Beans (drained)8 oz. Tomato Sauce1 teaspoon Garlic salt1/4 teaspoon CuminRice1 Cup Brown Jasmine Rice2 cups waterGuacamole2

more...
BreakfastGluten-FreeRecipesSmoothies

Mango Banana Flax Smoothie

heartysmarty

This smoothie is not only refreshing, but it is packed with protein. You see, I am hypoglycemic, and eating foods high in sugar make my blood glucose spike and then fall drastically. The flax seed in this smoothie adds enough protein and fat to help my body slowly metabolize the sugar. Enjoy!   Mango Banana Flax Smoothie 1 Cup Water 1 Cup Unsweetened Vanilla Almond Milk 1 Banana, peeled 1 Cup Frozen Mango Chunks 1 Tablespoon Ground Flax seed Add all ingredients to blender in the order shown. Blend until smooth and serve immediately. Serves 2.

more...
1 21 22 23 24 25 26
Page 23 of 26