An Easy Way to Improve Your Health - Meatless Monday!

As much as I love a sizzling steak now and then, I do try to be conscious of how much meat that we eat and make efforts to add more meatless options to our menu. At first I had difficulty with finding meals that were satisfying and filling, but over time I have accumulated a rather extensive collection of recipes that have become new favorites.

Meatless Monday is a great public health campaign that has been gaining momentum for years. The premise of Meatless Monday is to reduce your meat consumption by not eating meats on Mondays. By participating weekly you reduce your meat intake by 15% which has huge effects on your personal health and the health of the planet.

Below are a few health benefits of going meatless once a week as suggested on the Meatless Monday website:

- Limit Cancer Risk: Diets rich in fruits and vegetables have been found to reduce cancer risks. Diets high in meats has been found to be associated with some cancers.
- Reduce Heart Disease: Replacing saturated fat-rich foods (meat and high dairy fat) with foods that are rich in polyunsaturated fats (veggie oils, seeds, and nuts) can reduce heart disease risk by 19%.
- Fight Diabetes: High consumption of red and processed meats can potentially increase the risk of Type 2 Diabetes.
- Curb Obesity: Studies have shown that people with low meat intake or vegans have lower body mass indices and lower body weight.
- Live Longer: Red and processed meat consumption is linked to higher mortality rates, cardiovascular disease and cancer mortality.
- Improve Your Diet: Consuming more beans results in a higher intake of fiber, protein and other nutrients. Increase in vegetable and fruit consumption ("eat the rainbow") will also add more nutrients and have lower calorie per density than meats.

Source: Mom Favorites

Meat has the largest impact on the environment that any other food that we eat. Livestock consume a large amount of food and water, while also using immense amounts of land and energy to raise and transport.

Below is what goes into just one quarter pound of ground beef:

Source: NPR.org 

For even more information check out this infographic (click to see larger):

Do you participate in Meatless Mondays? 

My plan for the next few months is to photo and post some of my favorites meatless meals to share. Hopefully some of you will find them helpful. I'd love to hear about some of your favorite meatless meals too so please share your favorites! 

Very Berry Oatmeal Breakfast Bake

It looks like winter has finally reared it's ugly head here in mid-Michigan.  I can't really complain since there has been many years where we've had snow on the ground before Thanksgiving. This year we were given a little reprieve and made it until nearly mid-January before the white stuff hit.

Weather like this makes me crave warm and savory comfort foods. The other morning I woke up freezing and couldn't warm up so I decided to start my morning with a boost with this amazing Berry Oatmeal Bake.

I highly recommend giving this a try, especially for those of you who might not be big oatmeal fans because this may change your mind.. This breakfast kept me full for hours and was the perfect boost to get me moving on a day when I didn't want to do much but cuddle in blankets on the couch.

Berry Oatmeal Bake:

Ingredients:

1 cup old fashioned rolled oats
1/8 cup light brown sugar
1/2 teaspoon baking powder
1/2 teaspoon cinnamon
Pinch of nutmeg
Pinch of salt 
1/4 cup walnut pieces, chopped
1/2 cup sliced strawberries
1/2 cup blueberries
1/8 cup semi-sweet chocolate chips
1 cups milk
1 egg (I used egg whites)
1 tablespoon butter, melted
1 teaspoon vanilla extract

Preheat oven to 375 and spray a medium pan (I use glass/corning ware about 8 inch round) with cooking spray.

Mix all dry ingredients together (strawberries and blueberries included, but save a handful of each out to use later in the process) in one bowl.  Whisk the rest of the wet ingredients together in a separate bowl. 

Pour the dry ingredients into the sprayed pan.  Add the liquid ingredients to the dry ingredients and slightly shake to mix the wet ingredients with the dry.  Place the rest of the berries on the top of the mixed ingredients. 

Bake for 40-45 minutes or until the liquid has been absorbed and the top is a golden brown. Serve! 

Super Easy! If you're short on time I'm thinking that this could be thrown together the night before and put in the oven in the morning to bake as you're getting ready (if anyone tries, let me know how it works out). 

Pumpkin Chocolate Chip Brownies = Best Thing Ever!

Today was finally my day off.  Let me tell you one thing, they are far and few of them lately. I had planned on being productive today, but decided I needed a 'me' day instead. I'm sure mid afternoon I'll get a motivation kick and get moving but for now....I bake!

I've been eyeing a large can of pumpkin puree that has been chilling in my cabinet the last few weeks. Today I decided to get a little Google happy and search for some amazing recipes and came across this fabulous one. I can tell you one thing...I'll be making this again...and again...and again. They are definitely a new favorite and highly recommend that is you're a pumpkin and chocolate fan you give them a try. Super easy, and delicious!

Pumpkin Chocolate Chip Brownies (discovered at Pennies on a Platter) 

Yields: 18 small brownies

Ingredients:


1/2 cup pumpkin puree
1 whole egg
2 egg whites
1 tbsp vegetable or canola oil
1 cup flour
1 tsp baking powder
1 tsp unsweetened cocoa powder
1/2 tsp ground cinnamon
1/2 tsp ground allspice
1/4 tsp ground nutmeg
1/4 tsp salt
2/3 cup brown sugar, packed
1/2 cup semisweet chocolate chips (I added extra because I figure the more chocolate, the better)

Preheat over to 350 degrees (F). Line an 11" x 7" pan with parchment paper.

In a large bowl, combine pumpkin puree, eggs and oil until smooth. Set aside.

In a separate medium bowl, mix together the flour, baking powder, spices, salt and brown sugar.
Add to the wet ingredients and mix until thoroughly incorporated. Stir in the chocolate chips.

Pour into prepared pan and spread evenly. Bake for 15-20 minutes or until passes toothpick test. Cool completely before cutting.

So chocolaty, so moist!

I did have to bake mine about 5 minutes longer than what the recipe stated, but I think that my oven needs to be calibrated so just keep an eye on yours. I guarantee that these won't last long and may show up at some holiday parties very soon!

Do you have a favorite pumpkin inspired recipe?

Make These: Healthier Homemade Chocolate Granola Bars!

I've been loving on these granola bars for months now!  They are just so tasty and so much better than anything you buy in the store.  And to make it better: They are much less expensive and go further than store bought granola bars and have no high fructose corn syrup.

This recipe is an adaptation from Joyful Abode (another great blog you should check out).

Homemade Chocolate Granola Bars
Ingredients:

• 2 cups oats
• 1 cup wheat bran
• 1 cup sunflower seeds (salted)
• 1 cup crushed peanuts
• 2/3 cup brown sugar
• 4 Tbsp. butter (unsalted)
• 1/2 cup honey
• 2 tsp. vanilla extract
• 1 cup dried cranberries (could substitute other dried fruit)
• 2 Tbsp. cocoa

Preheat oven to 400 degrees.

On a baking sheet mix and spread out the oats, wheat bran, sunflower seeds and crushed peanuts.  Bake for 10 minutes, or until brown.  Be sure to stir every couple minutes to avoid burning. Once browned, take them out and let cool several minutes. Transfer to large bowl.



While baking the dry ingredients, mix brown sugar, butter, honey and vanilla extract in small pan.  Cook on medium heat and bring to a simmer.  You will also need to stir this often in order to prevent burning of the sugars.  Cook until mixed well and the sugars are no longer granulated. the last few minutes add the cocoa and stir well.  Turn heat off and let cool. This will be your “glue” mixture that holds the granola bars together.




In a large bowl mix the dry ingredients (add the cranberries at this point) with the “glue” mixture.  Mix extremely well and make sure that everything gets mixed in well and covered with the “glue”.



Once mixed, transfer to a baking sheet (I use a 9 x 13) that is covered with wax paper (spray wax paper with non-stick cooking spray). Spread mixture across pan with spoon or spatula.  At this point I cover the bars with another piece of wax paper and press down hard in order to spread and compact the granola (put a little muscle into it). 




Wait several hours for it to cool and then cut (use a pushing down motion, instead of sawing).




Each batch makes about 14 full-sized, delicious bars. Store in sealed container or individual wrapped.

I’m thinking that one of these times I’d love to make a batch with toasted coconut in it…or maybe dried bananas and peanut butter. The options are endless!

What are your favorite granola bar flavors? Any mix-ins that you’d enjoy?

Some like it HOT!

I bet when you think of hot, the last thing that pops into your mind is chickpeas.  For me, chickpeas (garbanzo beans) on their own are just kind of bland and I’m really not big on the texture, but pop those babies in the oven with some spice or turn them into hummus and OMG, I’m all over them. 

These roasted morsels are chock full of flavor, good for you and ridiculously easy to make.  And like always, they are relatively cheap to make too (I know we all can stand to save as much as we can in these tough financial times).

Roasted Spicy Chickpeas
Ingredients:

• 2 cans of chickpeas (15 oz.)
• 2 tablespoons olive oil
• 1 teaspoon paprika
• 1 teaspoon cumin
• 1/4 to 1/2 teaspoon cayenne powder
• 1/2 teaspoon chili powder
• Salt to taste

*Spices can be varied for taste/preferences (I like my stuff with a good spicy kick to it).


Preheat oven to 400 degrees.

Rinse and drain the chickpeas.  I use a towel to pat away any additional moisture. 

Toss chickpeas in bowl and coat with olive oil.  Add spices and stir until fully covered and distributed.

Transfer chickpeas to baking sheet (cover sheet with foil if you would like a quick clean). 



Bake for 45-60 minutes until at desired texture (I bake mine longer in order to have a more crunchy texture). Stir or shake them every 20 minutes or so to get even browning/prevent overcooking.

Enjoy! These are great on their own, but I love throwing them on a salad too for a little extra flavor and a protein punch!



These are seriously one of my favorite snacks.  They’re super portable and easy to make.

Some other benefits to chickpeas (garbanzo beans):

• Great source of vegetarian protein
• Contains lots of minerals, such as calcium, manganese, phosphorus, magnesium, iron and zinc.
• Low on glycemic index, which is important for keeping blood sugar levels stable
• Lots of fiber, so you feel full longer and great for colon and digestive health.

Do you have a favorite healthy spicy snack? Share your recipe!

Mamma Mia!

Lately I’ve been craving veggies like it’s my job.  No matter what I do I can’t seem to get enough of them…what’s going on?  Whatever it is, I sure hope it keeps up.  Seeing as I was craving some yummy veggies and had some leftover chicken & pizza crust that needed used, I decided to throw it all together for an absolutely amazing pizza.  I’m not kidding, this is my new favorite!  This was perfect because we had so many things in the fridge that we had leftover and really need to use them.  Added them all together and poof! A tasty & healthy (-er) pizza!  I think it would be amazing without the chicken too if you wanted a meat free version (will probably use this for Meatless Mondays).

BBQ Chicken Pizza
Ingredients:

• Whole wheat pizza crust (pre-made or make your own)
• BBQ sauce (I like Baby Rays)
• Chicken
• Black beans (rinsed and drained)
• Corn
• Veggies of choice (I added lots of red onion &  fresh tomatoes)
• Low fat mozzarella cheese & cheddar cheese

Preheat oven to 425 degrees.  Slather pizza crust with BBQ sauce, add your chicken, beans, corn and veggies of choice and sprinkle with mozzarella cheese (I went light on the cheese because I wanted a healthier pizza).  Bake for 12-14 minutes or until crust is browned.  Enjoy!
Ever since this little creation I’ve been searching for bazaar pizza’s.  There is a sauerkraut & kielbasa pizza I’ve got my eye on and might try this weekend. 
What’s your favorite pizza concoction?  Any interesting combinations that you’ve had?
On a side note, I finally signed up for Warrior Dash.  Super excited & hoping to not kill myself! 

Happy Hummus: Healthy Snack Favorite!

I’m a sucker for snack foods.  No matter how large of a lunch/dinner I have you can bet that within an hour or two I’ll be craving a snack.  I’m always on the lookout for new healthy foods to munch on so I don’t succumb to potato chips, cookies and other not-so-healthy foods.  For a long time we’ve been stocking up on hummus from the grocery store and spending way more than we should.  Finally, I decided to do a little research and partake making my own and boy, I’m sure glad I did! 
Hummus is super easy to make, affordable and chock full of fiber which keeps you full longer and great for keeping blood sugar levels from rising too fast (fabulous for diabetic, insulin resistant or hypoglycemic individuals).

Sun-Dried Tomato & Spinach Hummus:
Ingredients:

• 1/4  cup  water
• 3 tablespoons  chopped oil-packed or vacuum packed sun-dried tomatoes
• 2 tablespoons EVOO (extra virgin olive oil)
• 1/2  teaspoon  salt
• 1/4  teaspoon  freshly ground black pepper
• 1 heaping tablespoon minced garlic
• 1  (15-ounce) can chickpeas (garbanzo beans), drained
• 1 large handful of fresh spinach leaves
• 1 tablespoon fresh parsley (optional)

Mix all ingredients into food processor and puree until smooth.  If it doesn’t seem to mix well add a bit more water/oil and it should start to mix a bit better.  I like to dice the veggies beforehand to ease the work on the food processor.  This is excellent served with pita chips, tortilla chips and veggies (carrots, celery, peppers).

Nom, Nom, Nom! Yummy Goodness!

Have you ever made your own hummus?  What’s your favorite healthy snack? 

Thanksgiving Eve.

I'm all about being prepared.  If you ask my husband he would probably tell you that I think it through and worry about having everything prepped way too much when it comes to hosting a party/dinner.  My thought behind all of this is that I want to spend the day enjoying myself with family and friends, instead of slaving away behind the stove.  Don't get me wrong, I love the cooking aspect of it, but want to spend as much time with our guests as possibly, hence why I spend the day before prepping as much as I can.

As you probably already guessed, today was spent preparing for tomorrow.  Initially, it was just going to be the husband & I, but his family is now coming up to celebrate with us.  The only thing that could make it better would be if my family was also able to make the trip, but traveling is a bit more difficult for my family.  I woke up and headed to the kitchen right away.  First thing I started on was the cranberry sauce that I can wait to dive into.

I started with 3 cups of fresh cranberries, added the juice and zest of one tangerine, 1/3 cup of water, 3/4 cup of sugar and dash of allspice.  Bring to a boil, stirring occasionally, and then lower temp and simmer for 25 minutes. Once it cools it thickens up.

Let me tell you: This smells amazing.  I love pairing a nice juicy turkey breast with the sweetness of cranberry.

After this was complete, I jumped into the next project of stuffing.  Originally I planned on making an artichoke stuffing, but was unable to get all the ingredients needed, so instead improvised.  I'm always trying to make sure to waste as little as I can when it comes to food in our house.  Often times I'll find a recipe that sounds amazing, but use it as a base and add and subtract ingredients based on what we have in the house and what needs to be used.  For the most part it always works well, so I'm crossing my fingers that this one does as well.  

Recipe is as follows:

Ingredients:

• 3 celery stalks, chopped into 1/4-1/2 inch pieces
• 2 granny smith apples chopped (with skin)
• 2 small onions - diced
• 2 medium loaves of french bread (it's what we had that needed used, could substitute).  Around 8 cups of bread needed.
• 1 1/4 cup of chicken broth
• 1/2 stick butter
• 1-2 teaspoons of italian seasoning
• 1 teaspoon poultry seasoning.

Heat oven to 375 & coat baking dish with butter.

Chop your bread of choice into small cubes.

Melt the butter in a saucepan.  Once melted add the celery. apple and onion and saute until the apples are easily pierced with a fork.  

Add your broth, and also the poultry and italian seasoning and bring to boil.  Once you reach boil, reduce temperature and simmer for 5 minutes or so.

Add your veggie & broth mixture to your bread cubes and mix well, making sure it is evenly distributed.

Place into baking dish and bake for 30-40 minutes until the top of the stuffing starts to brown.

I stored mine in a bowl and covered and placed in the fridge until tomorrow when I plan on baking it.  The smell of it alone has me excited for tomorrow.

What's everyone's holiday plans?  Anything in particular that you are making or excited to make?