Tag: healthy recipe

Italian Breakfast Panzanella

Posted on March 17, 2021 by - Health Blog

An Italian Inspired Delight 

I’m always on the lookout for new recipes that healthy and easy to make,  but I also find variety to be important. Usually I explore all types of cuisine to find what I’m looking for: American, Indian, Asian, Mexican, etc. Because I was raised in an Italian household, I often find myself gravitating towards Italian food, but I’ve been very conscious about expanding my horizons because I want my daughter to enjoy a wide variety of cuisines; however, this Italian girl just couldn’t resist this recipe for Italian Breakfast Panzanella. It is easy to make and packed with flavor. Hope you enjoy it as much as I do!

Servings: 4-6  / Time: 30 mins

INGREDIENTS

  • 3 tablespoons extra virgin olive oil 
  • 3 tablespoons fresh lemon juice or sherry vinegar, more as desired
  • 3 garlic cloves, minced
  • ½ teaspoon Dijon mustard
  • ½ cup sliced red onion
  • Kernels from 2 ears of fresh corn
  • 10 small or 5 medium tomatoes, sliced into wedges
  • 16 cherry tomatoes, sliced in half
  • 3 peaches, pitted and sliced
  • 4 to 5 cups cubed crusty bread
  • 1 cup chopped fresh basil
  • Sea salt and freshly ground black pepper
  • 1 cup roster chickpeas (optional)
  • 1 to 2 fried eggs per person
  • sliced fresh basil

Fix How You Fuel Your Body

Posted on March 11, 2021 by - Health Blog

Breakfast, The Most Important Meal of the Day

Breakfast is the most important meal of the day, right? It lights our inner fire and gets us ready to tackle the day ahead. How many of us are currently on a weight-loss journey and the breakfast shown on the right in this picture is our regular? ⁠If it is, STOP.⁠ Fix how you fuel your body.
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Special K & Other Like Items⠀

Eating cereals like Special K and being even HUNGRIER only a few hours later is super common. What happens is when you are eating for fat loss, your body has to be put in a caloric deficit BUT, not all calories are created equal. One bowl of special K cereal and milk usually has somewhere between 300-400 calories. ⁠The problem is Special K Cereal is mostly CARBS with little protein and fat and the sugar rush from the cereal will give you with a blood sugar spike.
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Proper Fueling

Veggie Frittata Muffins

Posted on February 27, 2021 by - Health Blog

Stop to Smell the Roses

Our world moves at a much faster pace than it did just a few decades the go. I think many people agree that as a society we needed to slow down a bit. Honestly, I think the pandemic has helped with that. It forced many to slow down and stop to smell the roses. I know it did for me. COVID-19 forced me to re-evaluate my priorities placing family and my health at the top. In the meantime, I found some great recipes that I want to share with you, including one for Veggie Frittata Muffins. 

Since so the convenience of going out to eat was not available, my family cooked more at home. Spending time together as a family prepping meals together was fun and a great way to bond and build memories in the process. I’ll admit, it took up a good amount of time, but it was well worth it seeing that in the process we demonstrated to our daughter how to prepare healthy foods.

Not only did the pandemic make me realize the importance of slowing down, but also the importance of preparing healthy foods, especially since gyms were closed. We had to focus even more so on what we were fueling our bodies with. It’s 75% about what you eat and only 25% the exercise piece. Therefore, even if only focusing on nutrition and only walking, you can still lose weight and/or stay in shape. Below I’ll attach a recipe for Veggie Frittata Muffins that you can prepare. Making sure I load you up with plenty of healthy recipes to keep you on track so you can reach your goals.

A Hearty and Healthy Breakfast Burrito

Posted on February 5, 2021 by - Health Blog

Food as Fuel and Medicine

As I’ve mentioned in my previous posts, fueling your body with the right kind of food makes all the difference. As Jillian Kubala from Healthline outlines, “Research shows that dietary habits influence disease risk. While certain foods may trigger chronic health conditions, others offer strong medicinal and protective qualities… Food does much more than simply provide you with fuel. It may promote or worsen health, depending on what you eat,” (2).  Plenty of other medical, health, and fitness professionals agree. Fueling your body with the right kinds of food can reverse the effects of chronic disease, such a diabetes, hypertension, and even cancer (1). The recipe below for a hearty and healthy breakfast burrito is just one example of how we can use food as medicine to get your to your ultimate goal so you can live a happy, healthy lifestyle.

Five Different Frittatas

Posted on January 25, 2021 by - Health Blog

As you’ve heard me tell you in posts prior to this, fueling your body with healthy, nutritious food is crucial and so is keeping what you eat varied. With that being said, today I have for you five different frittatas. They’re all super easy to make and taste great! 

Not only are frittatas a great way to get in your protein (because of the eggs), but also it’s a great way to get your morning serving of veggies in. Since these recipes already have enough protein and veggies, round off the meal with a healthy carb. For example, make some roasted potatoes or a piece of wheat toast (but make sure to avoid lathering that with butter or jelly).