Eat Well Wednesday: Cinnamon Raisin Bites

by Lydia Eat Well Wednesday Uncategorized

Love oatmeal cookies? These bite sized treats are perfect for YOU!

What you need:

3/4 Cup Peanut Butter, smooth
1/2 Cup Honey
1 1/4 Cup Rolled Oats
1/4 Cup Flax Seed
1/4 Teaspoon Cinnamon
1/4 Teaspoon Salt
1/2 Cup Raisins
White Chocolate to drizzle, optional

How you do it:

Warm peanut butter and honey in a microwave safe bowl for about 20-30 seconds or until soft.
Add remaining ingredients and stir well.
Place in the fridge and let sit for about 30 minutes.
Roll into bite sized balls.
Melt white chocolate chips in the microwave for about 1 minute.
Drizzle over the cinnamon raisin bites and let set.

Jill Wentworth is leading us Wednesday by Wednesday into making better food choices and being more healthful. Tune in every Wednesday to get some great recipes and advice from someone who really knows health. In an effort to fuel her passion to serve as well has enhance the lives of others through their nutritional choices, she started Eat Well SA(San Antonio). Her vision is to educate you on how to incorporate a healthy array of foods into your life. Eat Well is not a diet, nor does it embrace any one specific dietary agenda. She also offers customized programs that are educational and teach you the tools you need to maintain healthy, well balanced eating for your busy lives.

Eat Well Wednesday: Energy Bites!

by Lydia Eat Well Wednesday Uncategorized

Looking for more energy?

Some of us rely on coffee to give us that afternoon boost. Others gravitate towards sodas and sugary snacks. The answer can be a simple as fueling our bodies with high quality, unprocessed whole foods and snacks. A few weeks ago we talked about Protein Bars, what exactly is in them, and if they were a beneficial part of a healthy diet. If you missed it, you can check it out HERE.

In an effort to remove more processed food from our diets, these little energy bites would be the perfect alternative to processed protein bars. They will give you the energy boost you are looking for, thanks to the whole grains, healthy fats, and natural sugars (honey), without having to consume highly processed, sugar filled snacks that have little to no nutritional value.

I whipped up a batch of these no bake energy bites for my sister-in-law who just had a beautiful baby girl last week. With two other kids under the age of 4 in the house, there is no doubt she needs as much energy as she can get. The kids loved these and they were the perfect little snack for those night time nursing sessions and long, busy days.

Keep a stash in the fridge at work and at home and you will always have a healthy, go to snack at your fingertips.

Ingredients

1 cup Old Fashioned Oats
1 cup Coconut, Shredded
1/2 cup Peanut butter, natural and smooth
1/2 cup Ground Flax seed
1/2 cup Dark Chocolate Chips ((Carob chips if you are dairy free))
1/3 cup Honey
1 teaspoon Vanilla

Directions

Combine all ingredients in a bowl and mix well.
Place in fridge and let sit for about minutes
Remove from fridge, roll into balls and place in an airtight container for 1 week in the fridge.

What is your favorite go to snack? Leave a comment below! 🙂

Eat Well Wednesday: Carrot Cake Balls!

by Lydia Eat Well Wednesday Uncategorized

Happy Wednesday Framers!

I don’t know about you but I LOVE carrot cake. My favorite sweet treat for sure!

Unfortunately, a slice of carrot cake (well at least the size slice that I would want) can really add some calories and sugar to my daily tally. Every once in a while it is OK. Life is about balance.

But I would love to have a little taste of it everyday. Instead of keeping a carrot cake around the house, which would be so tempting, I decided to whip up some Carrot Cake Bites.

I love the portion control that bite sized treats offer because it allows you to keep things in check. You can enjoy one or two and get your sweet fix without feeling that you are going into a sugar coma.

This recipe makes about 22 Carrot Cake Bites and they come in at around 100 calories and 4 grams of sugar per bite. Great nutrition stats for this yummy treat!!

Really, really simple. You don’t even have to turn

Here is what you need:

1 1/2 cups old-fashioned oats
1/3 cups unroasted pecans, chopped
1 tbsp ground flax seed
3/4 cup almond butter
3 tbsp agave nectar or honey
1/4 tsp ground cinnamon
3/4 cup (packed) grated carrot
1/3 cup raisins

Here is what you do:

In a large bowl, mix together the oats, pecans and flax seed.
Stir in the almond butter, agave nectar and cinnamon until well combined.
Stir in the grated carrot and raisins.
Using 2 tablespoons (packed) of the mixture for each bite, roll the mixture into bite-sized balls. Using a medium-sized cookie scoop makes this process easier. Also, spray your hands with cooking spray to stop the mixture from sticking.
Place the granola bites on a baking sheet, cover and refrigerate for 1 hour. Serve.

Eat Well Wednesday: Raspberry Oat Squares!

by Lydia Eat Well Wednesday Uncategorized

Happy Wednesday Framers!

Looking for a healthy treat?

These Raspberry Oat Squares are so delicious and healthy thanks to the 100% whole grain crust and low sugar filling. These bars also freeze well, so whip up a batch this week and stock up for your holiday parties and goodie giving. Happy baking!!

Raspberry Oat Squares

Crust

1 1/2 cup Rolled oats
1 cup Whole wheat flour
1/2 teaspoon baking soda
1/2 teaspoon salt
1/2 cup sugar (You can also try a sugar substitute such as stevia)
1 chia egg (1 tablespoon of chia seeds + 3 tablespoons of water. Let sit for 5 minutes)
1/2 cup Butter (Vegan friends can use earth balance)
1/4 cup maple syrup
2 tablespoons almond milk

Filling

1 Jar Low Sugar/Reduced Sugar Raspberry Jam (You can use any flavor of jam!)

Directions

Step 1 Preheat oven to 350.Line a 9 x 9 pan with parchment paper.Mix the chia egg (1 tablespoon of chia seeds + 3 tablespoons of water) and set aside

Step 2 In a large bowl, combine all the dry ingredients.

Step 3 In a small bowl, melt the butter (earth balance) in the microwave.Add the remaining wet ingredients (maple syrup, almond milk and chia egg). Stir together

Step 4 Combine the wet ingredients to the dry ingredients and mix well.Reserve 1/2 cup of the mixture for your crust and press the remaining dough into your lined 9 x 9 pan.Press down the dough to make a nice thick crust.

Step 5 Spoon your raspberry jam (or favorite flavor jam) on top of the crust. Spread out evenly.

Step 6 Take the remaining 1/2 cup or oat mixture and sprinkle on top of the filling. Don’t worry about it being perfect.

Step 7 Bake at 350 degrees for 30 minutes.Allow to cool, place in the fridge and then cut into bars.

Jill Tarpey is leading us Wednesday by Wednesday into making better food choices and being more healthful. Tune in every Wednesday to get some great recipes and advice from someone who really knows health. In an effort to fuel her passion to serve as well has enhance the lives of others through their nutritional choices, she started Eat Well SA (San Antonio). Her vision is to educate you on how to incorporate a healthy array of foods into your life. Eat Well is not a diet, nor does it embrace any one specific dietary agenda. She also offers customized programs that are educational and teach you the tools you need to maintain healthy, well balanced eating for your busy lives.

Eat Well Wednesday

by Lydia Eat Well Wednesday Uncategorized

Cabbage is such a wonderful vegetable and often forgotten about. Not only is it full of fiber, it is also a great detoxifier and gets the blood moving and circulating throughout the body. Cabbage is also very affordable, one of the most cost friendly vegetables out there, so don’t miss out on this refreshing citrus cabbage salad. Your wallet and your waist line will thank you!

In an effort to get more cabbage in our diets, I made this dish………

Citrus Cabbage Salad

Looks Yummy, huh? Gather up these ingredients and follow these simple directions to make your own nutrient-dense, refreshing salad.

Ingredients

1/2 large Head of Red cabbage

1 medium Orange

1 tablespoon Olive Oil

1 tablespoon Apple cider vinegar

1 tablespoon Lemon juice

Dash Chili powder

Directions

Step 1 Slice cabbage as finely as possible.

Step 2 Peel orange and slice into 1/2 inch segments.

Step 3 Add cabbage and orange slices to large bowl. Toss with olive oil, apple cider vinegar, lemon juice, and a dash of chili powder.

Step 4 Let sit in the fridge for a while to marinate or serve immediately.

The ingredients are simple and besides the red cabbage, probably already in your fridge/pantry.

If you use a whole head of cabbage, it makes a ton of salad, so I suggest making it for your next potluck and share with friends.

Eat Well. Live Well. Be Well.

Eat Well Wednesday

by Lydia Eat Well Wednesday Uncategorized

Enjoy, dear Frame Readers!

This is one that both kids and adults will love and it is a wonderful alternative to fried chicken tenders and fast food chicken nuggets.

The chicken is coated with a mixture of almonds, whole wheat pastry flour and spices. You simply coat the chicken, bake in the oven, and there you have it!

Pair them with a side of roasted sweet potatoes and some veggies and you have a perfect well balanced meal that we have everyone saying YUM!!!

Ingredients

1/2 cup Almonds
1/4 cup Whole wheat pastry flour
1 1/2 teaspoon Paprika
1/2 teaspoon Garlic Powder
1/4 teaspoon Salt
1/8 teaspoon Pepper
1 1/2 teaspoon Olive Oil
3 large Egg Whites
1lb Chicken Breast Tenders

Directions

Step 1: Preheat oven to 475 degrees and line a baking sheet with foil. Place a wire rack on the baking sheet and spray with cooking oil.

Step 2: Place almonds, whole wheat pastry flour, paprika, garlic powder, salt and pepper in food processor and blend until almonds are finely chopped, about 1 minute.Add in the olive oil while processor is running and blend together until well combined.Transfer almond mixture to a shallow dish.

Step 3: In a bowl, whisk 3 egg whites together and add chicken tenders.

Step 4: Transfer each tender to the almond mixture and coat both sides well.Place breaded chicken onto wire rack.

Step 5: Bake for 20-25 minutes or until no longer pink in the center.

Step 6: Pair these up with a little bit of ketchup (high fructose corn syrup free) and a plate full of veggies and you have a well balanced meal that both kids and adults will love.

Eat Well and Be Well:)

Jill Tarpey is leading us Wednesday by Wednesday into making better food choices and being more healthful. Tune in every Wednesday to get some great recipes and advice from someone who really knows health. In an effort to fuel her passion to serve as well has enhance the lives of others through their nutritional choices, she started Eat Well SA(San Antonio). Her vision is to educate you on how to incorporate a healthy array of foods into your life. Eat Well is not a diet, nor does it embrace any one specific dietary agenda. She also offers customized programs that are educational and teach you the tools you need to maintain healthy, well balanced eating for your busy lives.

Eat Well Wednesday

by Lydia Eat Well Wednesday Uncategorized

Today is the day that millions of “diets” begin and tomorrow is the day that millions of “diets” fail. The good news is that you don’t have to “diet” to be healthy, happy, balanced and full of life!

Sure, the holidays introduce more sugar into our diet. We consume more treats and drinks that normal, but you don’t have to give in and surrender to a life of sugar crashes and tight pants.

Instead starting a “diet” today, set the intention to fill your plate with vibrant, colorful, nutrient dense foods. The glowing effect it will have on your body will be reason enough to continue eating a balanced, array of natural and whole foods.

The perfect way to jump start your New Year is with this delicious Kale Salad. Kale is a superfood, jam packed with vitamin, minerals, and fiber. The lemon is a great detoxifying ingredient, and the avocado adds a punch of heart healthy fat to keep your skin glowing and your hunger at bay.

Kale Salad with Avocado

Ingredients

1 bunch kale
1 cup grated carrots
1/2 avocado (peeled and chopped)
1/4 cup sliced red onion
1 juice of lemon
1/2 teaspoon Bragg’s liquid amino acids (Reduced sodium soy sauce would also work)
1 teaspoon Sesame seeds

Directions

Step 1: Chop kale and red onion. Grate 1 or 2 carrots.

Step 2: In a bowl, combine kale, carrots, avocado. Add lemon juice and Braggs.

Step 3: User your hands or a spoon to massage salad ingredients together. Massage the kale and other ingredients until well coated. If you like your kale a bit more tender, feel free to let it sit and marinate for about 10 minutes. Sprinkle with sesame seeds and enjoy.

Jill Tarpey is leading us Wednesday by Wednesday into making better food choices and being more healthful. Tune in every Wednesday to get some great recipes and advice from someone who really knows health. In an effort to fuel her passion to serve as well has enhance the lives of others through their nutritional choices, she started Eat Well SA(San Antonio). Her vision is to educate you on how to incorporate a healthy array of foods into your life. Eat Well is not a diet, nor does it embrace any one specific dietary agenda. She also offers customized programs that are educational and teach you the tools you need to maintain healthy, well balanced eating for your busy lives.

Eat Well Wednesday

by Lydia Eat Well Wednesday Uncategorized

Creamy Salad dressings don’t have to be full of saturated, trans fat, and bad for you.

Sure Kraft Ranch dressing is creamy and pretty yummy when dipping chicken fingers or dressing your salad.

However, it is full of trans fat, chemicals, artificial coloring and preservatives.

Homemade Creamy Chipotle Salad Dressing!

Ingredients

2/3 cups Plain Greek yogurt
1/3 cup Cilantro, finely chopped
1 teaspoon Ground cumin
1 teaspoon Chili powder
4 teaspoons Lime juice
1/4 teaspoon Garlic powder
1/4 teaspoon Salt

Directions

Step 1
Add all ingredients into a bowl and mix well.
Step 2
Wash and chop romaine lettuce, add chopped onion, and tomatoes.
Step 3
Pour dressing over salad and toss well.Top with grilled chicken and sliced avocado for a yummy, well-balanced meal.

This is a wonderful alternative to mayo and sour cream based dressing and because the Greek yogurt is fully packed with protein.

There are endless possibilities for this dressing! Change-up the flavoring by adding some dill and onion powder or a great veggie dip. Put a dollop on a baked sweet potato for a creamy substitute to sour cream and butter, or make a savory spread with chives and onion powder to spread over a whole wheat bagel.

Enjoy the possibilities and Be Well 🙂

———————-

Jill Tarpey is leading us Wednesday by Wednesday into making better food choices and being more healthful. Tune in every Wednesday to get some great recipes and advice from someone who really knows health. In an effort to fuel her passion to serve as well has enhance the lives of others through their nutritional choices, she started Eat Well SA(San Antonio). Her vision is to educate you on how to incorporate a healthy array of foods into your life. Eat Well is not a diet, nor does it embrace any one specific dietary agenda. She also offers customized programs that are educational and teach you the tools you need to maintain healthy, well-balanced eating for your busy lives.

Eat Well Wednesday

by Lydia Eat Well Wednesday Uncategorized

Looking for a delicious lunch recipe?

Whip up this Avocado Egg Salad and you have a yummy meal full of heart healthy fats from the avocado and protein from the egg. And with only 4 ingredients, it is easy to prepare and budget friendly too!

Avocado Egg Salad

Directions

6 Hard Boiled Eggs
1/2 Medium Avocado
2 tablespoons 0% Greek Yogurt
Salt and Pepper

Ingredients

Step 1	Hard boil 6 eggs, let cool and peel.
Step 2	In a bowl, add 3 whole hardboiled eggs and 3 eggs whites.Cut eggs into small pieces
Step 3	Add greek yogurt, avocado, salt and pepper and mix well
Step 4	Serve in a 100% whole grain tortilla, wrap or on top of a bed of greens

Enjoy and Be Well!

Jill Tarpey is leading us Wednesday by Wednesday into making better food choices and being more healthful. Tune in every Wednesday to get some great recipes and advice from someone who really knows health. In an effort to fuel her passion to serve as well has enhance the lives of others through their nutritional choices, she started Eat Well SA(San Antonio). Her vision is to educate you on how to incorporate a healthy array of foods into your life. Eat Well is not a diet, nor does it embrace any one specific dietary agenda. She also offers customized programs that are educational and teach you the tools you need to maintain healthy, well balanced eating for your busy lives.

Eat Well Wednesday

by Lydia Eat Well Wednesday Uncategorized

Are you following the gluten-free trend?

While we are not diagnosed with Celiac or any other serious digestive issues, my husband and I are doing an experiment by eliminating gluten from our diet. I have never been one to consume very much of it, but he did and has been experiencing some digestive and allergy issues. To try to restore health back into his life, we are going gluten-free for the next couple of weeks. Hence, the new gluten-free recipe!!

These muffins are not too sweet, in fact my husband said they could use a bit more sugar. I, on the other hand, think they are fine just the way they are, so I will let you and your family make that judgement call.

To make these not too sweet lemon gluten-free poppy-seed muffins you need:

1/4 Cup Coconut Flour
1/4 Teaspoon of salt
1/4 Teaspoon of baking soda
3 eggs
1/4 Cup agave nectar
1/4 Cup grape seed oil
1 Tablespoon of lemon zest
1 Tablespoon of poppy seeds

What you do:

Combine the coconut flour, baking soda, and salt into a bowl.
In a separate bow, beat together the eggs, agave, grape seed oil and lemon zest.
Fold the dry ingredients into the wet ingredients and mix until well combined.
Stir in the poppy seeds.
Spoon batter into (6) lined cupcake tins.
Bake at 350 for about 13-15 minutes, mine too a little bit longer
Let cool and enjoy!

Let me know if you know of any other good gluten-free recipes, I would love to try them!

Eat Well. Be Well. Live Well.

——————————————

Love oatmeal cookies? These bite sized treats are perfect for YOU!

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Looking for more energy?

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Ingredients

Directions

Happy Wednesday Framers!

Really, really simple. You don’t even have to turn

Here is what you need:

Here is what you do:

Happy Wednesday Framers!

Looking for a healthy treat?

Raspberry Oat Squares

Crust

Filling

Directions

Citrus Cabbage Salad

Looks Yummy, huh? Gather up these ingredients and follow these simple directions to make your own nutrient-dense, refreshing salad.

Ingredients

Directions

Enjoy, dear Frame Readers!

Ingredients

Directions

Kale Salad with Avocado

Directions

Creamy Salad dressings don’t have to be full of saturated, trans fat, and bad for you.

Sure Kraft Ranch dressing is creamy and pretty yummy when dipping chicken fingers or dressing your salad.

However, it is full of trans fat, chemicals, artificial coloring and preservatives.

Homemade Creamy Chipotle Salad Dressing!

Ingredients

Directions

Enjoy the possibilities and Be Well 🙂

Looking for a delicious lunch recipe?

Whip up this Avocado Egg Salad and you have a yummy meal full of heart healthy fats from the avocado and protein from the egg. And with only 4 ingredients, it is easy to prepare and budget friendly too!

Avocado Egg Salad

Directions

Ingredients

Enjoy and Be Well!

Are you following the gluten-free trend?