How is that Spelt?

January 27th, 2013 | Posted by Nicole in Healthy Living - (0 Comments)

I picked up some fresh spelt pasta from the farmer’s market last weekend. It was the first time I had spelt in a pasta before. Mr Cyclist was wondering what spelt is…

Well, I can tell you I turned it into this:

spelt pasta

Spelt is a form of wheat. Many might categorize it in the “ancient grain” category, therefore it has been less processed than the modern wheat plant we find in most everything these days. The outer layer of spelt is also more tough, so it is said to hold in nutrients better.

An interesting fact: Those who do not tolerate wheat products say that they can eat spelt-based foods and feel fine. If you have Celiac’s disease, it is NOT recommended to eat spelt because it DOES contain gluten. However, those with mild food sensitivities do well choosing spelt over traditional wheat.

The end result is a slighter healthier grain than your traditional whole wheat pasta. Plus, this one was fresh made! Yum.

healthy spelt pasta

I cooked some shallots and garlic, then sauteed a lot of fresh spinach. I added some pesto chicken sausage from Trader Joe’s and some sun-dried tomatoes.

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Easiest Crock Pot Chicken BBQ

October 23rd, 2012 | Posted by Nicole in Food Review | Recipes - (0 Comments)

When you think of BBQ, many think it is unhealthy because of the meat, the high sodium content, and the sugar from the sauce. I have been making this recipe over the past few years, and health-ified it!

I made the chicken in a crock pot, added about 1/2 a bottle of Williamson Brothers Chipotle BBQ sauce (only 4 g sugar per serving!), a few splashes of Italian dressing, 1-2 spoonfuls of brown sugar, and a few splashes of Worcestershire sauce.

Then, I let it cook for about 5-6 hours on low.

So, this makes this BBQ fairly healthy. The meat is very lean (made from chicken breasts) and the sugar is reduced. The only negative is that the sodium is still significant. I made sure not to add any extra salt.

I put my BBQ on top of this sprouted bagel half:

These bagels are made by French Meadow Bakery (I found them in my local Kroger). I love them–they remind me of an Ezekiel style bread. Much healthier than any bagel you can get at restaurants. Plus, they have about 5 to 10 grams of fiber per bagel!

Anyway, we also had a side of grilled asparagus (even though they are not really in season right now… just wanted to eat the little stalks!).

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Quinoa Protein Pancakes

August 13th, 2012 | Posted by Nicole in Recipes - (2 Comments)

I had been wanting to make some kind of protein pancake that I could freeze and have ready to go for breakfasts during the week. I happened to spot quinoa flakes at the grocery store (found them at a regular grocery store), and decided to try to create a recipe with them. Quinoa is a complete protein source, and good quality grain.

With this recipe, I was truly experimenting. But, after reading so many pancake recipes, I figured I could make a good guess at a recipe. And, it worked out amazingly well! The recipe is also gluten free.

Quinoa Protein Pancakes

Makes about 8-9 medium sized pancakes

Ingredients:

  • 3/4 cup brown rice flour
  • 3/4 cup quinoa flakes
  • 1/2 cup (roughly, 4 scoops) protein powder (I used brown rice vanilla protein)
  • 1/2-2/3 cup unsweetened applesauce (I just eye-ball it)
  • 5 packets stevia
  • 1 cup skim milk (or your favorite milk alternative)
  • 1/2 tsp. baking powder
  • 2 eggs
  • 1 tsp. vanilla extract
  • 1 Tbsp. pumpkin pie spice (or cinnamon)
  • pinch of salt

Directions:

  1. Stir all ingredients together. Allow to sit for 1-2 minutes. Check the consistency, and see if you need to add any additional liquid. You want pancake batter consistency. *Pancake batter consistency is more liquid than cookie dough batter, but slightly less liquid than muffin consistency
  2. Heat a griddle pan, and grease lightly with coconut oil, butter, or olive oil.
  3. Using an ice cream scoop (or other spoon), spoon out two spoonfuls of batter to make one pancake.
  4. Allow to cook on medium-low for about 2-3 minutes per side. The edges should firm-up (bubble slightly) before turning.

Nutrition Facts: Varies based on the ingredients you use/protein powder source. About 100-130 calories per pancake, about 8 grams of protein, and about 15 grams carbohydrate.

I allowed these to cool, then stacked in a plastic container, and put in freezer. Every morning, I defrost in toaster oven, add a teaspoon of almond butter, side of fruit, and drizzle of honey (or real maple syrup). Perfect!

Many people wonder why I made the type of pancakes I did… I wanted to try different whole grains, it is important to me to get in some small amounts of protein in the morning, and I want something as minimally processed as possible. And, I was bored of my breakfast routine!

Variations: You could use banana, carrot, zucchini, fruit puree, or pumpkin instead of the applesauce. Try adding in crushed nuts, or blueberries for variety.

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Whole Foods Hack: Salad Bar

August 7th, 2012 | Posted by Nicole in Whole Foods Hack - (4 Comments)

Many in the blogosphere refer to Whole Foods as Whole Paycheck because of their higher prices. And, their food is so exciting that you end up spending a fortune if you don’t control yourself.

So, I am creating a new segment in my blog where I will talk about how I budget when I go to Whole Foods, and leave without spending a fortune.

Whole Foods Salad Bar Hack

I am becoming an expert at walking out the door with a $5 Whole Foods salad, and avoiding a $20 salad like I hear others complain of.

Looks like a mess, but I will explain…

  • Start with a bed of spinach or baby greens. This adds bulk to your salad without adding much weight! Skip the romaine which is a little heavier and slightly less nutritious.
  • Avoid heavy vegetables and fruits such as tomato, fresh fruit, cucumbers, and baby carrots. High water content equals high cost.
  • Choose light-weight veggies or shredded/thinly sliced vegetables such as onions, mushrooms, and cabbage.
  • Add other light-weight toppings such as sunflower seeds and dried fruit.
  • Choose your protein source wisely. I tend to choose boiled eggs (don’t weight that much), a small scoop of tuna, a few beans, and/or 2 small pieces of tofu.
  • Avoid oily foods since heavy fat sources tend to weight more.
  • Limit your dressing. Try to add a simple splash of vinegar or a tiny teaspoon of a vinegar-based dressing. Or skip dressing all together.
  • Enough is enough. Know when to stop adding toppings. As soon as you start to think, is this enough? Stop adding toppings and put a lid on it!

Other tricks:

  • Bring your own salad dressing and sides.
  • DO NOT buy fruits from the salad bar. Buy 1 apple or other piece of fruit from somewhere else, and bring it with you for your day. One apple may cost about $1, but from the salad bar could cost $4!
  • Try not to buy beverages from Whole Paycheck–there is free filtered water in the cafe eating area.

Do you have any tricks to getting a cheaper salad bar at Whole Foods?

I just hope they don’t figure out how we are getting the most of the bar, and start raising the prices!

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Black Rice… It’s Forbidden

July 19th, 2012 | Posted by Nicole in Recipes - (0 Comments)

Haha, not really. But, black rice is also called forbidden rice, probably because it is so creepy looking. When eating it, I kept feeling like I shouldn’t be eating something this color.

I got interested in cooking it more after writing this post over at Diet-Blog. Think of how blueberries have potent antioxidants–noted by their dark blue color. Well, black rice (almost a super dark purple) contains potent antioxidants as well. Perhaps it is healthier than brown rice!

Most recipes I read about took black rice in a citrus, spicy direction. I decided to combine ingredients I had at home to make my own concoction:

Spinach, Mushroom, & Sausage Black Rice

Ingredients:

  • 1 1/2 cups dry black rice
  • 2 cups water
  • 1 Tbsp. olive oil
  • 1 yellow onion
  • 4-5 cloves garlic, minced
  • 1 carton mushrooms, sliced
  • 1 bag fresh spinach (about 6-11 oz)
  • 3-4 chicken or turkey sausage links, cut or break into pieces before cooking
  • 2 tsp. crushed red pepper flakes
  • 2 tsp. dried basil and sage
  • salt and pepper
  • Fresh parsley (optional)
  • Parmesan or Romano for serving on top (optional)

Directions:
1. Black rice takes a long time to cook, so start it earlier and go do something to forget about it for a while. Bring to a boil in a medium saucepan, then simmer for about 1 hour. Check while cooking to see if you need to add more water.
2. When there are about 20 minutes left, saute the onions in olive oil in a large saute pan. Allow to turn golden. Then, add the sausage and mushrooms and allow to cook about 4 minutes. Add the garlic, cook for 1 minute. Add the spinach, and place a lid on it so that it cooks down.
3. Add your spices and seasonings. Stir to combine and taste test to see if you need any more seasonings.
Serve with Parmesan or Romano cheese grated on top (optional). Also, garnishing with a fresh herb helps to lighten the dish. Try a parsley or cilantro.

Voila! See, it doesn’t look that pretty. Did you know blue/purple foods can reduce our appetite? Perhaps that is why this deep purple rice is not so appealing. But, it was unique and pretty tasty. The mushrooms were actually the best part because they absorbed all the flavors!

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Eats of the Week: Trader Joe’s Chocolate

March 12th, 2012 | Posted by Nicole in Eats of the Week | Food Review - (0 Comments)

Good morning, Monday…
I am obsessed with Ezekiel English muffins. You can find them in the freezer bread section. They are very hearty, have great texture, and are healthy! Ezekiel products are made from sprouted grains which makes them have higher vitamin and mineral contents.
Today, had an egg with tomato basil cream cheese on the English muffin and some strawberries and a banana on the side.

On to my Trader Joe’s finds…
They had these new dark chocolate power-berries:
I picked them up thinking that they were dried fruit covered with dark chocolate. Wrong!
Fruit juices processed into a chewy center, then covered with dark chocolate that is not very high quality. Basically, glorified candy that is a pinch healthier than most candy. Oh well, I tried.

Then, I picked up some dark chocolate covered almonds:
Love these! The chocolate is not processed with alkali, so you do get some nutrition from these. Plus, you get all the health benefits of eating almonds. These are a healthier indulgence :) They taste great too–the chocolate coating is quite thick.

Meal Planning Monday ideas:

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BeeWell with Quinoa

December 10th, 2011 | Posted by Nicole in Miscellaneous | Nutrition News - (0 Comments)

You can find me over at BeeWell talking about quinoa’s often overlooked health benefits here!

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