Viewing entries tagged
yummy food

Healthy low carb winter fruit salad

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Winter Fruit Salad

Hello everyone! If you are following me on PumpUp (@racheell), you must know that a couple of weeks ago I shared a delicious chicken, corn, and avocado salad on the PumpUp Blog . This time around, I’m here to share a winter recipe with you! 

I spent a lot of time trying recipes, asking others for their opinions, and though I found many promising ones, I still wasn’t sure if any recipe was the one. My epiphany came when I was munching on ready-to-eat dried fruits as my afternoon snack. I wanted to prepare something imbued with Christmas flavours (and obviously, Christmas spirit), so I started to mix all of my favorite winter ingredients until I discovered the one that I’m sharing with you today.

This is a pretty simple snack but I absolutely love it! You can also prepare a big portion of it to serve it during a big winter celebration. It tastes just like the holidays.

Ingredients:

  • 600g good-quality ready-to-eat dried fruits (such as prunes, pears, apricots, figs, cranberries)
  • 3 tbsp clear honey
  • 1 slice of cinnamon
  • 1 Earl Grey tea bag
  • 1 tbsp fresh lemon juice
  • A pinch of ginger powder (optional)
  • mascarpone or Greek yogurt, to serve (optional)

Preparation

  • Tip the fruits and 700ml of cold water into a large saucepan.
  • Add the honey and cinnamon and wait until it starts to boil. Stir well, lower the heat and simmer for 10 minutes until it’s slightly syrupy.
  • Then you have to take the pan off the heat and stir in the tea bag. You have to leave it there to infuse for 10 minutes.
  • After those 10 minutes, you have to remove the tea bag and the slice of cinnamon. After doing that, you have to put the fruits and the liquid into a non-metallic bowl and add the lemon juice (if you want) and the pinch of ginger powder.
  • Once you add the last few ingredients, you can add the mascarpone or the greek yoghurt towards one side of the bowl, without mixing it with the fruits. This enhances the combination and flavours of all the ingredients.

One thing that I like to do with this recipe is to prepare a lot and keep it in the fridge, so when I’m craving for something sweet, I just have to take it out, put some of it in a bowl and then in the microwave and voila! After one day, it tastes even better because all the ingredients are completely mixed!

Merry Christmas to everyone!

I’ll see you next year with a new recipe!

Be happy,

Rachel

Check out Rachel’s blog here

Quinoa Stuffed Acorn Squash

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This is part of a series of recipes from PumpUp member @carolinewaters35. Follow her blog, the Dank Dietitian, here. 
This savory and sweet stuffed acorn squash is the perfect fall/winter weeknight meal. It’s a meal all on its own, filled with quinoa, dried cranberries, broccoli, and parmesan cheese. There are many variations you can make to this dish, including trying different veggies, different cheese, different cuisines (southwestern with peppers and onions? it’s possible). For meat lovers, try adding ground turkey simply sautéed in a pan with garlic and onion! This gluten free and vegetarian meal is a healthy way to end a long day. The quinoa contains tons of protein to supply your muscles with needed protein for recovery after a tough workout session. 

Ingredients:
  • 1 medium acorn squash, cut into quarters
  • 1 TBSP agave nectar (or sweetener of choice)
  • 1 TBSP butter
  • 1 TBSP Cinnamon
  • 1 cup cooked quinoa (1 cup quinoa + 2 cups water or broth of choice)
  • 1 small head of broccoli florets
  • 1 cup shredded parmesan cheese
  • 2 TBSP dried cranberries
  • Dash of sea salt
Instructions:
  1. Preheat oven to 425 degrees.
  2. Slice acorn squash into quarters, and lay down on foil lined baking sheet sprayed with non spray cooking oil.
  3. Drizzle agave onto all 4 pieces then top with butter.
  4. Add desired amount of cinnamon (and any other spices) to squash.
  5. Bake for 45-60 minutes or until tender all the way through with a fork.
  6. As squash is baking, cook quinoa according to package directions.
  7. Once quinoa is cooked, let cool.
  8. Add in dried cranberries and chopped broccoli florets to quinoa.
  9. Mix and scoop out ½ cup and add to squash centers.
  10. Sprinkle with parmesan cheese on top.
  11. Enjoy!

Follow Caroline on PumpUp @carolinewaters35, on Instagram @the_dank_dietitian, and check out the original recipe on her blog. 

Green Granola Smoothie

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This green granola smoothie will become one of your favourites

Now green granola doesn’t mean what you think it means. It simply denotes that this smoothie is made with greens. And granola. Capisce? 

Here’s PumpUp’s smoothiegurl’s first ever green smoothie for you!

  • Two bananas
  • Half a mango
  • 1 tsp honey
  • Handful of granola
  • Handful of spinach
  • Ice

Blend away and bottoms up!

The guilt-free gluten-free recipes you need to make this month

Recipes posted by PumpUp member @jenac. Check out her Instagram for fitness videos too: @jenxx4 

Please feel free to recreate anything you see here, and don’t forget to hashtag #MindfulMeals and tag @jenxx4 on Instagram so I can see your healthy choices!

  • Hot coleslaw mountain
  • Guilt-free cookie dough bites
  • Simply Shrimp
  • Cod fish 101

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Hot Coleslaw Mountain

Ingredients:

  • Raw Cabbage(you can get packaged cabbage that is mixed with veggies)
  • 1/3 Cup of chopped red peppers
  • 1/3 Cup of chopped yellow peppers (and any other vegetables of your choice)
  • Seasoning (black pepper, roasted garlic, sun-dried tomato and herb, lemon and herb, and hot pepper flakes)
  • 1/3 Cup of chopped red onions
  • Creamy Coleslaw dressing of your choice (I used Presidents Choice brand)

Directions:

  1. Combine cabbage, red peppers, yellow peppers, and any other vegetables of your choice in a bowl. (If you wish to add meat to the coleslaw, do it in this step. Chicken or Beef tastes great in it) 
  2. Add Creamy Coleslaw dressing to bowl and mix contents together so the dressing is evenly disbursed.
  3. Add seasoning to bowl and give it another mix.
  4. Pile coleslaw into another bowl and stack it so it slightly resembles a mountain.
  5. Add red onions to the top of the coleslaw.
  6. Then add more hot pepper flakes and black pepper to your dish. (The amount you use will vary depending on how “hot” you would like it to be)

Enjoy! 

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Guilt-free Cookie Dough Bites

Ingredients

  • 1 Cup of Oats
  • 1/3 Cup of almond flour
  • 1 teaspoon of finely chopped nuts. Walnuts are good.(Completely optional)
  • 2 teaspoons of honey or agave nectar
  • 1 teaspoon of water
  • A pinch of salt
  • ½ teaspoon of pure vanilla extract
  • A little more than a pinch of cinnamon
  • Less than 1/3 Cup of semi-sweet dark chocolate chips.

Directions:

  1. Combine oats and almond flour in a blender. (If you decided to add nuts then add them in too)
  2. Take your 2 teaspoons of honey or agave nectar and put in a bowl with 1 teaspoon of water. Melt it and then add the salt, vanilla extract, and cinnamon.
  3. Add blended almond flour and oats to the bowl containing the wet ingredients.
  4. Mix and roll into balls. (If it’s not sticking together just add a little water)
  5. After rolling them into balls, add semi sweet dark chocolate chips in it. (Literally just stick them in gently, the flat part should be the side that’s facing outward of the ball)

Enjoy!

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Simply Shrimp

Ingredients

  • Olive Oil/Coconut oil
  • 1 Cup of broccoli
  • ½ Cup of Shrimp(plain cooked)
  • 6 spears of asparagus (each asparagus spear should be cut into 3)
  • 1/3 Cup of chopped red pepper
  • 1/3 Cup of shredded carrot strips. (as seen in picture above)
  • Seasonings (black pepper, roasted garlic and/or garlic powder, sun-dried tomato and herb, lemon and herb, and hot pepper flakes)
  • Handful of green beans
  • ¼ Cup of chopped red onions 

Directions:

  1. Spray pan with olive oil or coconut oil. Pan should be on medium heat.
  2. Combine vegetables, minus the red onions and carrots and toss them in the pan. (Cover pan with lid to ensure that the vegetables get steamed.) Let cook for 3-4 minutes with occasional stirring.
  3. Add cooked shrimp, carrots, onions, and seasoning to the pan and continue to let cook for another 2 minutes. (Cooked Shrimp should always be pink by the end)
  4. Remove from pan and put in a bowl.

Enjoy!

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Cod fish 101

Ingredients:

 Cod

  • 4oz filet of cod
  • Seasoning (sea salt, black pepper, roasted garlic, lemon and herb)
  • 1 medium tomato, finely sliced.
  • Olive oil
  • 1 slice of red onion (Chopped)
  • 2 basil leaves (finely chopped)
  • Half a teaspoon of chopped chives 

Asparagus

  • 10 asparagus spears
  • Seasoning (sea salt, black pepper, roasted garlic)

Directions:

Cod

  1. Heat fry pan with 2-3 tablespoons of olive oil (pan should be on medium heat)
  2. Add tomatoes to pan and let cook for 30-45 seconds with occasional stirring.
  3. Add fish filet to pan and season to taste (sea salt, black pepper, roasted garlic, lemon and herb)
  4. Pan fry 3-4 minutes on each side
  5. Remove fish from pan and set on plate.
  6. Sprinkle chives and basil over fish and then place red onion on top.

Asparagus

  1. Add asparagus spears to pan. (Cover pan with lid and let cook for 3-4 minutes with occasional stirring)
  2. Season to taste (sea salt, black pepper, roasted garlic) and let sit for another 20 seconds while covered)
  3. Remove asparagus from pan and place on plate with Cod.

Enjoy!

The most delicious jam tart ever

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The most delicious jam tart ever

Happy National Dessert Day! Here’s a resplendent recipe from @lovelystrawberry, PumpUp’s resident baking expert. Check out her Instagram @claudiazamboni!
I’ve always loved jam tarts, because I think they are way healthier than chocolate cakes and creamy cakes, so I decided to make one of my own.
I guarantee this cake is delicious, also my grandmother Vittoria appreciated it. 

Ingredients:
  • 250 g flour (about 2 cups)
  • 50g ground almonds 
  • 8 g baking powder
  • 100 g powdered sugar (I used powdered sugar because it makes the cake more soft)
  • Pinch of salt
  • Lemon zest (about half Lemon)
  • 1 egg
  • 80/100 g (about 1/3 cup) melted butter
  • 250 g of jam (I used the apricot one, from Zuegg, 100% fruit)
Process
Put the flour, ground almonds, baking powder, sugar and a pinch of salt into a bowl and blend it all.
Put the lemon zest, the egg and the butter and blend it all with the help of your hands until you create a ”ball” of pastry.
Now line a cake tin with some baking paper and put 3/4 of the pastry into the cake tin.
Put all the jam on the pastry and leave a small border around the cake.
Now, with the 1/4 of the pastry, create long strips and arrange them as you like over the jam.
Put the cake into the oven for about 30 minutes at 180 degrees. 
Hope you like it, and ‘buon appetito’ (the italian way to say enjoy your meal).

3-Ingredient Dry Rub Chicken Wings

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This is part of a series of recipes from PumpUp member @carolinewaters35.
Follow her blog here
Hello PumpUp!

My name is Caroline and I’m a Nutritionist in good ol’ southern Athens, GA. I’m addicted to every type of workout there is; I’ve tried them all. For now, my favorites include long distance running (I’ve done 2 half marathons), yoga (even though I’m not too great at it!), PureBarre, and HIIT (specifically a class here in Georgia called BLAST).

To balance out my love for exercise, I have to fuel myself with healthy foods! I have a pretty severe gluten intolerance, so I have had to eat gluten free for 3 years now.
I have a blog called The Dank Dietitian and I feature healthy, nutritious gluten-free recipes. Here is one of my easy go-to recipes when I’m craving hearty chicken wings that are low in salt and fat and high in protein!
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3-Ingredient Dry Rub Chicken Wings
Servings: 2-3 Total Time: 1:15 Difficulty: easy

Ingredients:

  • 10 small chicken wings (I used humanely raised chicken wings from Earthfare) (or more if feeding more people)
  • 1-2 TBSP oil of choice (I used olive)
  • Good Rub seasoning: salt, sugar, spices, paprika, garlic, chili powder, onion, coffee. (or seasoning of choice)

Directions:

  1. Preheat oven to 425 degrees F and cover a large baking pan or glass dish with aluminum foil.
  2. Spray pan with nonstick cooking spray to ensure wings don’t stick to pan’s surface.
  3. Place wings in a large Ziploc bag and pour 2 TBSP of oil into bag. Mix up the wings and oil and make sure the oil covers all of the wings.
  4. Pour  seasoning into a small bowl or on a small plate. You will roll the wings in the seasoning so make sure surface is big enough for the wings.
  5.  One by one, roll wings in seasoning making sure they are covered. Cover as much or as little as you want. My boyfriend wanted these drenched in seasoning so I made sure to have every inch covered! :) Then place the wings on sprayed pan.
  6. Once all wings are on baking pan, place in oven and cook for 45 minutes. At the 30 minute mark, check wings and turn pan 360 degrees to ensure even cooking.
  7. After 45 minutes of cooking, check wings to make sure they are done. If there is still any pink whatsoever, keep cooking for ~15 minutes. If you have a food thermometer at home (I still need to buy one!) make sure the center of the chicken reads at least 165 degrees F.
  8. Once wings are finished cooking, remove from oven, let cool and enjoy!

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Follow Caroline on PumpUp @carolinewaters35 

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Happy #FoodyFriday PumpUp Fam. Check out what 16 year old vegetarian and PumpUp member, @ariii_safari created on this #FoodyFriday! It’s a bowl of homemade banana ice cream topped with organic strawberries, chia seeds, coconut, raw trail mix, and blackstrap molasses. Deeeelicious! 

10 Awesome and Healthy Snack Ideas

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Snacking can be a problem for a lot of us, and often we mindlessly eat when we aren’t even hungry. Sometimes you can end up snacking on food throughout the day that causes you to double your calorie intake! Ugh oh! We’ve got 10 healthy snack ideas to satisfy your snacking sweet tooth!

1. Kale Chips

Kale is the biggest new trend, and if you haven’t tried it yet it’s time to jump on the bandwagon! Kale is full of nutrients, good for heart health, eyesight, and weight management. Kale chips are an awesome snack and with limited toppings you are still keeping the good nutrients inside the kale.

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What You Need:

  • 1 bunch of kale
  • 1 tbsp. olive oil
  • 1 tsp. sea salt

What to Do:

  • Preheat the oven to 350F.
  • First off, wash the kale in water and then dry it in a salad spinner.
  • Cut up the bunch of kale into bite sized pieces and put into a bowl.
  • Drizzle on the olive oil and sprinkle the sea salt.
  • Spread out on a non-stick baking sheet and bake for 10-15 minutes, until the edges are browned!

Source: http://allrecipes.com/recipe/baked-kale-chips/

2. Veggies and Hummus

The chickpea mixture we all know and love as hummus has a ton of great nutritional benefits! It is high in protein so you can feel full after eating it, as well as calcium, and Omega 3 Fatty Acids. Chickpeas can lower you cholesterol and reduce your cancer risk. It is also an awesome alternative to other spreads or dips that are high in fat with no real benefits. We have the simplest recipe for some delicious hummus to dip with your veggies.

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What You Need:

  • 1 can (15 ounce) garbanzo beans, drained, liquid reserved
  • 2 gloves of garlic crushed
  • 1 tsp. ground cumin
  • ½ tsp. salt
  • 1 tbsp. olive oil
  • 1 tbsp. lemon juice
  • A ton of your favourite vegetables for dipping (celery, carrots, cucumbers, peppers, etc…)

Here’s How You Do It:

  • In a blender or food processor combine garbanzo beans, garlic, cumin, salt, lemon juice, and olive oil.
  • Blend on low speed, gradually adding reserved bean liquid, until desired consistency is achieved.

Source: http://allrecipes.com/recipe/extra-easy-hummus/

3. Apple Chips

Do you love crunchy chips but hate the calories, fat, and salt in them! Well hello apple chips! These delicious chips are sweet, easy to make, and a great snack to bring with you at any time.

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What You Need:

  • 2 of your favourite apples (we like Golden Delicious)
  • 1 ½ tsp. white sugar
  • ½ tsp. ground cinnamon
  • Cooking Spray

The Directions:

  • Preheat oven to 225F
  • Spray Cookie sheet with non-stick Cooking Spray.
  • Arrange apples slices on a metal baking sheet.
  • Mix sugar and cinnamon together in a bowl; sprinkle over apple slices.
  • Bake in the preheated until apples are dried and edges curl up, 45 minutes to 1 hour. Transfer apple chips, using a metal spatula, to a wire rack until cooled and crispy.

Source: http://allrecipes.com/recipe/apple-chips/

4. Frozen Grapes

What do we like better than a bowl of fresh fruit on these hot summer days? Well we have something that is better, a bowl of frozen fruit! Yep, we want you to try some frozen grapes, because they are a whole ‘bunch’ of yummy. Grapes are classified as a low-glycemic index food, and studies link grapes to improved blood sugar balance, insulin regulation, and insulin sensitivity. Grapes are packed with health-supportive nutrients, vitamins, and tons of antioxidants phytonutrients. They also have benefits on the cardiovascular system, respiratory system, and blood sugar regulating and nervous system.

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What To Do:

  • Pick your favourite kind of grape and thoroughly wash them.
  • Pat them dry and put into a Ziploc bag, sealed tightly.
  • Freeze them overnight.

Source: http://www.builtlean.com/2012/07/16/frozen-grapes/

5. Frozen Banana Nibblers

Bananas are one of the healthiest fruits around, and we should all be upping our intake of this superfood (don’t believe us? Read our blog on bananas to be convinced). We give you banana nibblers, a frozen treat that are way to easy to be as delicious as they are!

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What to Use:

  • 5 medium ripe bananas
  • 1 tbsp. all natural creamy peanut butter
  • 2 oz. nonfat vanilla Greek yogurt

How to Make Them:

  • Peel one banana and mash it with the peanut butter and yogurt. Set aside.
  • Peel the other four bananas. Slice into half-inch thick slices.
  • Smear the banana, peanut butter, and yogurt mixture on half the banana slices and top with the other halves, making banana sandwiches.
  • Place on a wooden cutting board or a plate and freeze for at least two hours.

Source: http://recipes.sparkpeople.com/recipe-detail.asp?recipe=2290591

6. Sweet Potato Fries

There are times when no matter what we cannot satisfy that fry craving. Sweet potatoes are a great healthy alternative and you can easily turn them into restaurant quality fries. Move aside Gordon Ramsay, here is a delectable sweet potato fry recipe that is high in iron, magnesium, vitamins C and D, and potassium.

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What You Need:

  • 2 sweet potatoes
  • 2 tbsp. olive oil
  • Salt and Pepper
  • Any other spices you like! (garlic, taco seasoning, oregano, etc…)

To Make Them:

  • Preheat oven to 425F.
  • Peel and slice the sweet potatoes so that they look like fries.
  • In a large mixing bowl drizzle the oil over the potatoes and then sprinkle on all of your spices, salt, and pepper.
  • Lay the fries down evenly on a non-stick cooking sheet and bake for 10 minutes, then flip, and bake another 10 minutes.
  • Fries are done when browned on the outside and soft on the inside.

Source: http://www.food.com/recipe/baked-sweet-potato-fries-368895

7. Yogurt Parfait:

Dress up your plain old greek yogurt and add some fun things to turn it into a yogurt parfait that is good for you and tastes like it came from the Greek gods!

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 Ingredients:

  • 2 cups of plain greek yogurt
  • 1 cups of your fave granola
  • 2 cups of fresh berries, sliced, or any other fruits you like (raspberries, strawberries, bananas, peaches, etc…)
  • 4 tablespoons of honey

Directions:

  • Line up 4 tall glasses to put the parfaits into.
  • Spoon 2 tbsp. of yogurt into each glass.
  • Spoon 1 tbsp. of granola on top of the yogurt.
  • Spoon 2 tbsp. of fruit over top the granola.
  • Keep repeating the process and add a bit of honey to sweeten it up!

Source: http://www.foodnetwork.com/recipes/granola-yogurt-berry-parfait-recipe.html

8. Guacamole

Guacamole to dip in some some whole-wheat tortilla chips or crackers is an awesome snack and tastes so darn good. Avocados are high in fat, yes, but it’s all good fats that we should be consuming every day. They are also high in fiber, rich in vitamin B, E and K and have 60 percent more potassium than bananas!

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What Do You Need:

  • 3 medium avocados, halved
  • Juice from 1 lime (or lemon)
  • 1/3 cup red onion, minced
  • 1 small clove garlic, mashed
  • 1 tbsp. chopped cilantro
  • Salt and Pepper to taste

How to Do It: 

  • Place the pulp from the avocados in a medium bowl and slightly mash with a fork or a potato masher leaving some large chunks if you like!
  • Add lime or lemon juice, salt, pepper, cilantro, red onion, garlic and mix thoroughly.
  • Tip: If you are serving this at a later time, a great tip to keep the guacamole from turning brown is by placing the pit in the bowl with the guacamole and cover.

Source: http://www.skinnytaste.com/2009/01/guacamole-4-pts.html

9. Apple Peanut Butter Goodness

We love apples any time, all the time, so try turning this fruit into a really great snack or dessert!

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 Ingredients:

  • 1 of your favourite apples
  • 2 tbsp. Peanut Butter
  • A handful of Chocolate Chips

What to Do: 

  • Chop up your apple into bite sized pieces and put into a small bowl.
  • In a separate bowl add the peanut butter and melt in microwave for 30 seconds, or until it is warm and gooey.
  • Scoop peanut butter on top of the apples and sprinkle the chocolate chips on the peanut butter.
  • Mix it all up and enjoy!

10. Popcorn:

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Air pop your own popcorn for a serious treat. Popcorn is actually full of fiber and has more antioxidants that most fruits and veggies, and is also a natural whole grain! So skip the movie theatre and bagged popcorn that is full of salt and butter, and try popping your own for an awesome snack!