Tag Archives: healthy food

Crustless Kale Quiche

It’s one of those mornings…when you’re still eating quite healthy, feeling a little lazy, and want to have something yummy. You also need to clean out your fridge. What to do….quiche! We keep it crustless to keep the unneeded carbs and bad fats out and we throw in whatever may go bad in the following week. For our fridge, we had a whole lot of kale that I wanted to go through. Kale is a wonderful green and gives a nice texture to a quiche. You can follow my recipe, or you can use it as a base and throw what you want into it! Grab some eggs and here we go…

IMG_4918 Continue reading

What’s a Good Candy Substitute?

FROZEN GRAPES! I kid you not. This is a family favorite of mine and I brought it into my own household and Hungry loved it! I don’t want you to be grumbly that I’m proposing fruit instead of candy–I always hear backtalk on that one. I promise you, this is different. When you’re feeling that sweet tooth call, don’t ignore it–trick it. That’s right. Your body is craving sugar (for any number of reasons due to nature or nurture) and you’re thinking of all the candy you could shove down your gullet. I dare you to give this candy substitute a chance.

photo 5 (9)

Enter frozen oblong shapes of pure joy…that is, frozen grapes. Luckily, I grew up with this always being stocked in the freezer. Others may think it strange, but I promise that you will be hooked once you start. There are many factors to this. One, grapes do indeed have sugar. In fact, they are pure carbohydrates aka sugar. However, it’s the kind of sugar that your pancreas appreciates instead of other processed garbage you’d normally find in candy. Two, it’s a frozen treat. For some reason, we humans are drawn to delicious frozen treats, no matter the season! When the grapes freeze, or are half-frozen even, it becomes a delicious bite of yummy freshness. There’s something about grapes when they are frozen that they just seem like candy. It always feels like you’re treating or spoiling yourself. 

With fitness, health, and goals, it’s important to take small steps. You can’t just cut out sugar all together or go on a crash diet…things don’t work for the long-term like that. If you’re trying to cut back on processed sugars like in candy, for instance, try frozen grapes. It’s very simple. Wash the grapes, put them in a bowl, and put them in a freezer! You can use any kind of grape you want–even seedless. It really feels like a treat and you can trick your mind into feeling happy and satisfied with such a snack. Your body will thank you later. Let us know what you think of the frozen grapes! And as always, stay hungry and fit!

BONUS PUPPY PIC

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Nutty Granola Bars

[Please welcome back our guest food blogger, Jamie, along with her wonderful recipe!]

**Jamie’s passion for food and cooking began as a young girl, while watching her mother in the kitchen.  Her curiosity has pushed her to learn how to make a lot of her own products from scratch instead of buying it at the market like hummus, granola, yogurt, pickles, and much more.  Jamie is currently studying to become an Occupational Therapist and would love to incorporate cooking into her practice one day.**

jamie bio

It can be hard to find the right granola or power bar; they are usually too expensive, high in calories, or just taste bad.  These Nutty Granola Bars, loosely inspired by Kind bars, are high in protein and fiber, and super easy to make!  They are a perfect afternoon snack to get you through the long workday, quick energy before a workout, or an easy breakfast.

In my making these, I played around with spices, coffee grounds, and fancy Hawaiian sea salt to create a more complex flavor, but feel free to use whatever flavors you love.  Also, my friend dehydrates her own fruit so I was lucky enough to get to use a beautiful assortment of freshly dried fruits! 

Ingredients:

  • ¾ cup millet puff cereal (or rice puff cereal)
  • ¾ cup quick cooking oats
  • 1 ½ cups almonds, pecans, and pumpkin seeds (use whichever nuts and seeds you like or have on hand)
  • 1 cup dried figs, apples, peaches, and strawberries, chopped
  • 2 tablespoons Chia seeds
  • 2 tablespoons coffee grounds
  • 2 teaspoons chili powder
  • 1 teaspoon nutmeg
  • ½ cup honey
  • ¼ cup almond butter
  • ½ teaspoon Hawaiian sea salt

Directions:

 1. Preheat oven to 350 degrees F.

2. Place nuts, seeds and oats onto a baking pan and toast in the oven for 15 minutes, stirring every now and then.

baking

3. While nuts and oats are toasting, line an 8×8 baking pan with aluminum foil so that the edges hang over the side.

pan

4. Chop your dried fruit.

dry fruit cut fruit

5. Mix puff cereal, toasted nuts, seeds, oats, dried fruit, Chia seeds, coffee grounds, chili powder, and nutmeg in large bowl. Set aside.

6. Whisk honey, almond butter, and salt in a small saucepan for about 2 minutes or until smooth.

almond butter

7. Pour hot mixture over the dry ingredients, and stir until dry ingredients are coated equally.

8. Transfer to lined pan and spread evenly. Using a spatula, or the bottom of a measuring cup, press mixture tightly.

spread

9. Place in fridge for about 2 hours.

10. Pull block of granola out of pan using the overhanging foil and cut into bars.

granolablock

11. Individually wrap bars in parchment and store in an airtight container.

So yum!

So yum!

 Yields 10 bars. Use this recipe to stay hungry and fit!

 BONUS KITTY PIC

jamie kitty pic

Restaurant Review: Sushi Hana (Longmont, CO)

Being fanatics of Japanese food, Chris and I are always looking for new and yummy places. We have high standards for fish, we both come from coastal cities, so don’t blame us! One day at work, my boss took me out to Sushi Hana in Longmont (where I work…about 15 miles from Boulder) for a lunch meeting to get some work done. It’s this little place that would be extremely easy to miss if you weren’t looking for it. Luckily, I wasn’t driving.

We get seated immediately, after all we were there just around 11am–an early lunch. We get a hot pot of green tea to share which was perfect for a sunless, cold day. After much mulling over the lunch menu, I decide for a “sushi box” which is basically a bento box, but with sushi instead of tempura or a teriyaki dish. Overall, the fish was good (I got tuna) and the meal as a whole was very enjoyable. I got a lot of food for just $11. There was a maki roll on top of that, pork dumplings (didn’t eat), big thing of delicious rice, salad, soup, and an orange. Like I’m saying, ridiculous amount of food. The atmosphere is delightful: quiet, cultural, and peaceful. We stayed there for a while after we finished our food, and the polite, friendly server continued to fill our green tea cups. I left very full.

My delicious lunch

My delicious lunch

Usually when we do reviews, it’s of places Chris and I have both gone to. So what did that mean? After work, one Friday, I take him to Sushi Hana. This is a good sign–means I like the place enough to go back! Similar to the last experience, we were seated right away. I took the initiative to get us some green tea. This time, I ordered the salmon teriyaki box and Chris ordered the una-don (eel over rice). The salmon was cooked very well, and again, I couldn’t finish all my food (good thing I had Hungry with me). I also got the tuna-avocado maki roll which was really delicious and I preferred it without the soy sauce, another good sign. Chris said the una-don was good, but a little small. Good thing he had to finish mine!

Aaand the salmon teriyaki

Aaand the salmon teriyaki

Overall, Sushi Hana is a good spot, at least for lunch. It isn’t our favorite (see Kho’s or Korea House), but is definitely on our good list. If you’re in Longmont, hit up this spot for a great lunch special! Eat Japanese food to stay hungry and fit!

BONUS KITTY PIC

What I wish my every day was

What I wish my every day was

5 Foods You Shouldn’t Go Without this Summer

We all have our staples in our fridge, pantry, or freezer. But do they change each season? We’ve compiled a short list for you of foods you shouldn’t go without this summer. Foods that will keep you lean and mean until the first leaf of autumn falls. These foods are perfect for staying hungry and fit!

1. Greek yogurt. If you get the right kind (see: 0% plain Chobani or Fage), Greek yogurt is one of the healthiest foods you can eat! It is packed with protein, helping you repair your tired muscles and also keeps you full for longer. With protein up to 25g, Greek yogurt may provide more than a piece of chicken would! And (if you get the 0% plain–avoid the sugary fruity kinds) it has zero fat , leaving you even more guilt-free. It’s light and refreshing to eat–just what we want on a hot summer day. Don’t forget other benefits like tons of calcium (your bones will thank you!) and live and active cultures that serve as probiotics to keep that tummy healthy! As you can see, I can go on about greek yogurt all day, but I won’t (you’re welcome). You can have this plain, with fruit, honey, atop waffles or pancakes, or even add it to a Mediterranean meal!

An evening snack of Greek yogurt and Bonne Mamam preserves

An evening snack of Greek yogurt and Bonne Mamam preserves

2. Avocados. I know some people don’t like avocados, and I just don’t understand where they’re coming from. I’m sorry. It’s just so good. Besides it tasting amazing and being a great snack or addition to a meal, avocados provide your body with a ton of benefits. Avocados have the healthy fat that you want, that your body needs. Even though avocados are technically a fruit (weird, huh?) they carry about a gram of sugar. That’s not very much! What another reason to eat some guacamole! In addition to the awesome healthy fats in this green beauty that help absorb vitamins and minerals, avocados carry lots of fiber–10 grams to be exact! Avocados are perfect for almost every meal (though I must admit I haven’t tried it in my cereal yet)–indulge and enjoy!

3. Mangoes. Another fruit I don’t understand why everyone doesn’t rave over. So positively refreshing with amazing flavor to sink into. Fresh mango is the ultimate snack, you can chomp on it like an apple or slice it up and share with a friend–the perfect summer snack,  easy to pack and bring along with you. And I’ve been picking them up $1 a pop! Mangoes are rich with antioxidants that help fight against a wide array of different cancers. These delicious fruits also pack a punch of fiber and vitamin C which help fight against that bad cholesterol none of us want to keep in the body. Another trick of the mango is why it is such a good summer fruit. Mangoes contain certain enzymes that improves digestion so you’re not sitting alone on the beach with a full belly while your friends enjoy the water. Eat alone, in Greek yogurt, or get crazy and have a mango-avocado grilled cheese on wheat bread!

4. Fish. Now I hated fish when I was little. But I don’t feel like that anymore, now I look forward to nights eating salmon, cod, and tuna. And who doesn’t like sushi! Fish is a great way to get protein without all the cholesterol and bad fats you get from traditional meat. It’s a perfect way to stay lean on those beach days and summer nights. It’s a very high-quality protein, rather than that bacon you were going to eat this morning. It’s stacked with omega-3 fatty acids that our body needs to maintain our heart and our bodies cannot produce them by itself. So fry up a fish this summer and enjoy all those benefits.

5. Cranberry juice. And no, I’m not talking about that awful juice cocktail stuff. I’m talking about the real deal, straight from that little berry, no sugar added. There’s nothing like a fresh glass of cranberry juice after a long hot day to refresh you. Besides it’s #1 use of preventing UTIs, this delicious tart juice also prevents dental plaque. In addition, it is a wonderful antioxidant fighting away pesky things like cancer and immune system disorder. So along with your fish, put a cranberry juice in the freezer and enjoy a nice slushy after your day at the beach.

Enjoy these wonderful foods all summer long and reap the benefits! And as always…stay hungry and fit!

BONUS KITTY PIC 

photo

Healthier Fish and Chips

I say healthier because fried fish and chips are to some degree “unhealthy” due to the oil. However, I did not use as much oil as calls for in most recipes and I did not beer-batter the fish or the fries either. So you don’t have to feel too bad eating this, it’s good fresh fish, with a light crust, and sweet potato fries instead of regular potatoes.

DELICIOUS

DELICIOUS

You may be surprised to hear that growing up (in Southern California, no less), I didn’t like seafood. With the exception of fried calamari, but what kid doesn’t like that. The only real fish I would eat were fish & chips from Jack n the Box. It was mum and I’s go-to quick meal if it were just the two of us. And not only was that the only fish I would eat, but the only way I would eat them is literally to put them in a pool of malted vinegar. I am not exaggerating, my family can testify–a pool. Completely saturated. And I would eat it. Jeez, looking back, I wonder how much malted vinegar we went through because of me.

Anyways, now that I’m a weirdatarian (only eat hunted or wild caught meat/fish), I eat lots of fish now because it’s much  more common to get wild caught fish than hunted game in a restaurant or the grocery. So here I am, cooking up some wild cod and sweet potato fries for dinner. I got the recipe from this lovely blog and altered it to fit me. Instead of tartar sauce, we used ketchup and salsa (yes, we’re strange).

  • Prep Time: 15-25 minutes
  • Cook Time: 10 minutes
  • Serves: 2 people

Ingredients

  •  1/2 pound wild cod
  • 1 huge white sweet potato
  • 1 cup flour
  • 2 eggs
  • 1 cup panko bread crumbs
  • 1 tsp old bay
  • salt & pepper 
  • olive oil

Directions

  • Cut sweet potato into 1/4 inch thick long pieces

photo 2 (6)

  • Put sweet potato slices into a bowl of cold water and leave them there while you work on the fish

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  • Get three plate-bowls (or pie dishes) ready. Put the flour in one, the eggs in one, and the panko in the last. Beat the eggs with a fork.

photo 4 (4)

  • Slice your fish into a few inch cuts
  • Cover all sides of fish with flour. Shake any excess flour off and move to the egg. Make sure you get it soaked on each side. Finally, completely cover and bread the fish with the panko
Ready to be cooked

Ready to be cooked

  • Lay out the fries and dry them from the water. Season with salt, pepper, and old bay.
  • Heat up oil in a deep straight-edged pot. Make sure there is 1-2 inches of oil in the pot.
  • Get the oil so it’s hot and sizzling. Drop the fries in the oil and let it fry. Cook for about 4-8 minutes, until golden brown.
  • photo 1 (9)Lay out the fries. Pick up your fish and place it in the hot oil. This only takes 4 minutes. You want to turn the fish as each side gets browned.

And that’s it! We had a beautiful salad (that Chris made) with spinach, red cabbage, carrots, feta, and more to go with the fish and chips. The longest part about this process is cutting the sweet potato and even that doesn’t take long. So grab some fresh-caught fish and fry it up! Enjoy!

DELICIOUS

DELICIOUS

Salad

Salad

 

BONUS KITTY PIC

Sajah ninja-attack

Sajah ninja-attack

HEALTHY Whole-Wheat Banana Bread

We usually have a bunch of bananas in the house. For fruit salads and more so primarily, for protein shakes (rahh!). However, sometimes we forget about them, or don’t do heavy workouts, so we feel like we don’t deserve one of Chris’ amazing protein shakes (that post is coming up!). So they sit in the lazy Susan cupboard, lonely for attention.

And so later in the week, I stumble upon them in their browning blackish glory. Aha! I know exactly what to do with you! So, the spotted way-too-ripe bananas get pulled from the cupboard and onto our maniacal counter-top. It’s easy, folks. IF you have over-ripe bananas, MAKE BANANA BREAD. I don’t want to hear any excuses. And if you throw them out…you’re in trouble. Let’s get started. I pulled this recipe from here, but altered it slightly (no nuts, nutmeg, etc.).

  • Prep Time: 15 minutes (I was slow, watching Empire Strikes Back/Diners, Drive-Ins, and Dives)
  • Cook Time: 50 minutes (on the dot!)
  • Set Oven To: 350 degrees

Ingredients:

  • 1 stick unsalted butter
  • 1/2 cup sugar
  • 3/4 teaspoon baking soda
  • 3/4 teaspoon salt
  • 1/2 teaspoon ground cinnamon
  • 1 teaspoon vanilla extract
  • 1-3 bananas (I suggest more than one, but that’s all I had to work with tonight)
  • 1/4 cup honey
  • 2 eggs
  • 2 cups whole wheat flour

Remember to get out a bread pan and butter it or oil it up. Sticking is your enemy. Now first, beat the butter, sugar, baking soda, salt, cinnamon, and vanilla in a bowl.

Yes, that is a whisk! I’m moving up in the world!

For this next step, make sure the bananas are mashed as much as possible. Then, mix those bananas, eggs, and honey in. I want it smooooth.

You’re almost there!! The final step is to slowly add in the whole-wheat flour. Put a little in, stir it, put some more in, stir it, and so forth. It should come out looking like this:

Then pour it into your already-greased pan. I lost a good amount of the batter to a tragic accident…my appetite.

Now put it in the oven! Remember it should be at 350 degrees. For me, it took exactly 50 minutes to bake. I took it out, tested it with a fork to see if any batter stuck and it was ready! I usually have to stick it in for another ten minutes or so. It came out really well!

Remember that this only has half a cup of sugar in it. That’s barely ANYTHING when it comes to baking. So don’t feel guilty as you shovel this down, it’s got good ingredients. We always love to put butter on ours, gives it a great added flavor, especially when it’s nice and hot.

Unfortunately, it didn’t last long before I could get the picture, so that’s a sliver of a piece. Hope you enjoy!

Oh, and…meow!