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10 posts tagged protein
TASTY TUESDAY // Raw Strawberry Rhubarb Pie
Have your pie and eat it too! This is the healthiest pie you’ll ever make, and it is completely raw—no worrying about rolling out crusts, cooking fruit or baking anything. Rhubarb and strawberries are both excellent sources of fiber and vitamin C, and leaving them raw preserves more of their nutrients than if they were to be cooked. The dates in the crust give you another dose of fiber, and the almonds provide protein, making for one well-balanced dessert!
Ingredients:
Filling:
1/3 rounded cup sliced rhubarb
1 cup fresh strawberries, sliced
1 Tbsp raw honey
Crust:
1/2 cup raw almonds
5-6 pitted dates, chopped
pinch sea salt (optional)
Directions:
- Thinly slice rhubarb and strawberries. Place in a bowl and drizzle with honey. Stir well, loosening any honey that has adhered to the bowl. Set aside.
- In a food processor, grind almonds into a flour. Add a pinch of sea salt if desired. Coarsely chop dates and add. Pulse to mix. The crust mixture will be crumbly.
- Press crust into the bottom of two ramekin dishes or one 4 inch pie dish. Top with strawberry-rhubarb filling–use discretion with the amount of juice you include as it can saturate thinner crusts if left to sit.
If preparing to serve later, add strawberry-rhubarb filling just before serving. Crust will keep in the fridge for several days, prepared strawberries are best within a day.
Recipe credit: Me Amoeba
TASTY TUESDAY // Training Fuel: Coconut Cherry Chia Bombs
Skate the Lake is almost here! Whether you’ll be participating in the marathon skate event this weekend or getting active in your own way, you’ll need some fuel to keep you going. Try these Coconut Cherry Chia Bombs! Chia seeds are not just for growing silly plants anymore. They offer an array of nutritional benefits including complete protein, antioxidants, Omega-3’s, fiber and blood-sugar balancing energy that will keep your body powered up and ready for a day of vigorous exercise. The flaxseeds in these Chia Bombs boast breast cancer preventing antioxidants and anti-inflammatory properties, and the dried cherries provide a sweet and tart pick-me-up.
Roll up a batch of these and keep them in your refrigerator, and grab a couple before you head out for a healthy, active day!
Coconut Cherry Chia Bombs
Ingredients:
1 cup raw cashews
1.5 cups dried cherries chopped
2 Tbs ground toasted flax seed
1 cup unsweetened dried coconut flakes
1 Tbs chia seeds mixed with 3 Tbs water
1.5 tsp almond extract
1 Tbs agave syrup or more if you want sweeter
Additonal ¼ cup toasted coconut
Directions:
Combine chia seeds and water and set aside for 15 minutes. Set oven to 300 degrees and toast coconut for 5-10 minutes until lightly toasted.
Add cashews to food processor and pulse until nuts are finely ground. Add all ingredients except the toasted coconut and pulse until thoroughly combined and a ball starts to form.
Using hands or a small cookie scoop, form balls about 1” in diameter. Roll the balls in the toasted coconut. Refrigerate.
Makes approximately 2 dozen.
Recipe credit: Integrative Nutrition
TASTY TUESDAY // Greek Yogurt with Warm Berry Sauce
Skip the ice cream and try a healthier dessert tonight. Creamy Greek yogurt and warm berry sauce will make you feel like you are indulging without splurging on fat and calories. If fresh berries aren’t available, frozen ones work too, but try to take advantage of summer’s abundant sweet, juicy berries. To get the most antioxidant benefits, choose organic!
Greek yogurt has a lot more protein and substantially less sugar than the American alternative, plus it is a good source of calcium and lactobacteria, which is good for your digestive system.
This will taste like a dessert but work like a superfood!
Greek Yogurt with Warm Berry Sauce
Ingredients:
1 cup berries (any combination of blueberries, blackberries, raspberries and strawberries)
3 tablespoons orange juice
1/2 tablespoon cornstarch
2 tablespoons honey
2 tablespoons fresh lemon juice
2 cups plain 2% reduced-fat Greek yogurt
Directions:
Combine all ingredients except yogurt in a small saucepan.
Bring mixture to a boil. Reduce heat to medium-low; gently boil 10 minutes or until sauce thickens.
Spoon 1/2 cup yogurt into 4 bowls; top each serving with about 1/4 cup sauce. Serve immediately.
TASTY TUESDAY // Sip on Summer
Tomorrow is the official first day of summer! It’s high time to bust out that bikini and enjoy a refreshing poolside beverage. Skip the calorie-laden smoothies and sodas and try one of these recipes from Breast Cancer Defense instead. Here is a creamy coconut shake that only tastes indulgent; it is low in sugar but high in protein and fiber. Keep a pitcher of this iced ginger tea in the fridge—it packs a punch of both flavor and antioxidants!
Creamy Coconut Shake
1 frozen banana
8 small frozen strawberries
2 dates, pitted
2 teaspoons raw cacao powder or cocoa powder
1 cup light coconut milk
2 teaspoons almond butter
1/4 teaspoon vanilla extract
8 ice cubes
Directions:
Combine all ingredients in blender and blend until smooth.
Iced Ginger Tea
8 cups water
8 1/2-inch pieces peeled fresh ginger root
1/2 cucumber sliced thin
1 lemon sliced into rings
handful of fresh mint leaves, roughly torn
Directions:
Place ginger pieces and water in a medium-large saucepan and bring to a boil over high heat. Once boiling, lower heat, cover and simmer for 10 to 20 minutes. The longer you simmer, the greater intensity of ginger flavor. Strain ginger pieces from water and discard. Let ginger tea cool to room temp before adding cucumber, lemon, and mint. Place into the refrigerator. Serve over ice!
Tasty Tuesday // Hummus
Whether you use it as a dip for pita or veggies, a spread for sandwiches or wraps, or eat it by the spoonful (wait…is that socially acceptable?), hummus is a wonderful food. It is incredibly versatile and sooo healthy! Hummus is made primarily from chickpeas (also called garbanzo beans) and tahini, which is a sesame paste. A few other simple ingredients, plus any number of other seasonings or additions that suit you, are blended together to make this creamy Middle Eastern favorite. Here is a breakdown of what some of the common ingredients in hummus have to offer:
- Chickpeas are full of protein, fiber, and antioxidants.
- Tahini is high in protein and calcium.
- Olive oil is a good source of monounsaturated fats.
- Garlic and lemon juice contain a lot of antioxidants and can help improve the immune system.
- Hummus on a whole contains a whole slew of great things including Omega-3’s, iron, vitamin B6, and amino acids that are known to boost your mood!
Are you convinced yet? We sure are. You can buy hummus at most grocery stores, but why do that when it is so easy to make it yourself? Check out this recipe and give it a try!
Hummus
- 1 15.5 oz can chickpeas
- 1 clove garlic
- 2 tbsp. tahini
- Juice of one lemon
- 1 tsp. salt
- 1 tbsp. olive oil
Combine all ingredients except olive oil in the bowl of a food processor. Blend until smooth, and then slowly drizzle in the olive oil while the processor is running. If it is too thick, add water as needed. Serve as is, or topped with chopped Kalamata olives, another drizzle of olive oil, roasted pine nuts, fresh parsley, or anything your heart desires!
Tasty Tuesday: Crunchy Kale and Coconut Bowl with Farro
Kale has made an appearance on more than one Tasty Tuesday, but we just love it so much! It’s so versatile, and today we’re sharing yet another delicious way to enjoy it. This bowl is hearty but not heavy, and it will make your body feel very happy.
To recap on the health benefits of kale, it has breast cancer risk-lowering benefits, can lower cholesterol, helps with detoxification processes, has both antioxidants and anti-inflammatory benefits, and tons of fiber and vitamins.
Coconut, aside from being super yummy, has more benefits than we can list. Just trust us and eat it.
Farro is a grain similar to barley. It is high in fiber, protein, vitamins, and magnesium. If you are unable to find farro, brown rice would be a great substitute in this dish.
Here’s how you put it all together:
Crunchy Kale and Coconut Bowl with Farro:
1 tsp. sesame oil
2 tbsp. soy sauce
1/2 tsp. Sriracha
1/3 cup olive oil
5 cups dino kale, ribs removed and leaves torn into bite-sized pieces
1 cup unsweetened large flake coconut
1 cup uncooked farro
Preheat oven to 350 degrees.
To cook the farro, bring several cups of water to boil in a medium pot. Salt the water, and add the farro. Reduce heat to a simmer and cook the farro, uncovered, for 17-20 minutes. The farro should be soft but still have a bit of a chewy bite. Drain the farro and set aside.
In a small bowl, mix together the sesame oil, soy sauce, and sriracha. Slowly drizzle in the olive oil, constantly whisking.
Line a baking sheet with parchment paper. Place the kale and coconut on the baking sheet, drizzle with about half of the dressing, and toss around to coat all the pieces.
Bake for about 12-15 minutes, until browned and crispy. Scoop some farro and kale into a bowl, and drizzle with a little more dressing.
Enjoy : )
Recipe credit to Joy The Baker.
Tasty Tuesday: Frozen Yogurt Berries
Greek yogurt is pretty trendy these days, and for good reason. This thick and creamy snack tastes decadent, but is super good for you. Best of both worlds! It contains lactobacteria that are good for your tummy, and higher protein and lower sugar than American versions. Yogurt may also even have anticancer and weight loss effect! When you team up yogurt with berries, you really can’t go wrong. Strawberries and blueberries are great sources of antioxidants and anti-inflammatory nutrients, which have strong breast cancer preventing abilities.
Today’s treat is so easy (not to mention way cute) that you really have no excuse for not trying it. You don’t even need a recipe, just a couple instructions.
Frozen Yogurt Berries
What You’ll Need:
strawberries
blueberries
low-fat Greek yogurt (we recommend honey vanilla flavor)
toothpicks
Instructons:
1. Line a baking sheet with wax paper.
2. Wash and dry your berries, and cut off the tops of the strawberries.
3. Poke a toothpick into a berry, and dip it into the yogurt.
4. With another toothpick, push the berry off of the first toothpick and onto the baking sheet.
5. Repeat with desired number of berries, and freeze until solid.
6. Snack away!
We hope you enjoy these as much as we do!
Tasty Tuesday: Baked Eggs in Avocado Boats
Our obsession with avocados runs deep. They’re so creamy and delicious and indulgent…and so healthy! Want some proof? Here’s a bunch of evidence to convince you (as if you needed convincing?) that avocados are pure magic.
Avocados are one of the great cancer fighting foods, rich in a multiplicity of nutrients, including many potent anti-oxidants and phytochemicals as well as vitamins, minerals, fiber and monounsaturated healthy fats. The antioxidants and phytochemicals found in avocados are shown to inhibit the growth of prostate, breast, and head and neck (oral) cancers.
Avocados are also an awesome source of Vitamin E. One study showed that pre-menopausal women with a family history of breast cancer who consumed the highest quantity of vitamin E enjoyed a 43 percent reduction in breast cancer incidence.
But wait! There’s more! Lutein. It’s in avocados, and women who increased intake of lutein in their diets have been shown to have lower rates of breast cancer.
As if that were not enough, the primary fat in avocados is oleic acid, a healthy monounsaturated fat, that has been shown to offer significant protection against breast cancer.
Adding an avocado to your diet several times each week will provide a wide variety of nutrients that show compelling cancer fighting properties, and here is one tasty way to do just that!
Baked Eggs in Avocado Boats
Preheat an oven with a cast iron pan in it to 425.
Take half of an avocado and remove the pit. If the space it leaves is a bit small, hollow it out some more.
Crack an egg where the pit was, and top with herbs or cheese if desired. Bake until your egg is cooked to your liking, and enjoy a delicious breakfast or post-workout re-fueler, full of vitamins and protein!
Tasty Tuesday: No Bake Energy Bites
These healthy, easy to make treats are like an energy bar, a cookie, and a granola bar, all rolled into one…literally! With just six ingredients, and most of which you probably have on hand already, you can whip up these awesome little energy bites for a perfect on the go breakfast or a slope-slide snack. Not only will these protein and fiberful bites keep you fueled up, they also contain some bonus cancer fighting boosts. One of the main ingredients, almond butter, is full of magnesium, calcium, and potassium to help strengthen bones and maintain nerve function—perfect for maximizing your shredding! These nutrients also power up your immune system, to help keep you healthy all winter long. Oh yeah, and they’re delicious!!
Here’s how to get rolling:
Stir together…
1 C. dry oatmeal
1/2 C. chocolate chips (we recommend dark!)
1/2 C. almond butter
1/2 C. ground flaxseed
1/3 C. honey
1 tsp. vanilla
Let chill in the refrigerator for about half an hour, and then roll into balls 1” balls.
Store in an airtight container in the fridge for up to one week, if you can even make them last that long!
Tasty Tuesday: Orzo Salad with Chickpeas & Artichoke Hearts
Happy Tasty Tuesday! What are your lunch plans for today? We’re having a healthy, flavor packed orzo salad full of protein and fiber to get us through that mid-day energy slump. Fresh herbs and lemon juice will brighten up your day, and chickpeas and orzo, a tiny pasta that looks a bit like rice, will keep you satisfied. Feta cheese is lower in fat and calories than most other cheeses, and it increases the protein in this salad in a delicious way. Spinach, tomatoes, and artichoke hearts bring antioxidants, vitamins, and fiber to the party, with a little splash of olive oil to top it all off with a dose of omega-3’s. Make this recipe for a lovely lunch date for two, or double it to have an awesome lunch all week long. Enjoy!
Orzo Salad with Chickpeas & Artichoke Hearts
1/2 orzo
1 1/2 tsp. olive oil
1 clove garlic, crushed and peeled
1/8 tsp. salt
1 1/2 tbsp. lemon juice
1/8 tsp. pepper
1 14-oz. can artichoke hearts, drained and chopped
1 7-oz. can chickpeas, rinsed
1/3 cup crumbled feta cheese
2 tbsp. chopped fresh dill
1 1/2 tbsp. chopped fresh mint
1 large tomato, chopped
2 cups baby spinach leaves
- Bring a small saucepan of water to a boil. Cook orzo until just tender, about 9 minutes, or according to package directions. Drain and rinse under cold water until cool. Press to remove excess water. Transfer to a medium bowl and toss with oil.
- Mash garlic and salt into a paste with the back of a spoon in a medium bowl. Whisk in lemon juice and pepper. Add the cooked orzo, artichokes, chickpeas, feta, dill and mint; toss gently to combine. Add tomatoes and toss again.
- Divide spinach between 2 plates and top with the salad.
