Category Archives: Vegetarian

Chocolatey Banana Coffee Milkshake

 

Who loves a meal solution that is easy, healthy, and super fast??

I know my hand is raised. While I do love the occasional intricate breakfast (after all, what are weekends for if not a strata, homemade crepes, cinnamon rolls, or banana pancakes?) that is just not feasible for every day. Most mornings have between 2 and 10 minutes to devote to making sure I’m fed.

Now I know breakfast is the most important meal of the day, trust me. That’s why I simply cannot go with having nothing at all. But man, it is just really hard sometimes to make a hot, solid food at 7 am! And I hate to admit the number of time I’ve eaten pop-tarts this year is not zero…

C’mon people, I know I’m not alone here.

Why do you think there’s a Starbucks on every corner, along with Dunkin Donnuts, Tim Hortons, and all the local coffee and donut joints nationwide? And they all always seem to have a line.

Boy, have I found the perfect solution! I like a healthy breakfast, which includes protein, fiber, and nutrients. And I need coffee. Why not combine them into one easily drinkable drink!

I find it’s hard to get solid food down sometimes when it’s so early my stomach hasn’t woken up yet. But a shake or smoothie is always possible. Now I finally understand protein shakes; for so many years I was mystified how people could replace solid food with liquids. Now I know.

This shake is chocolatey because of the flavored protein powder, but you could also use non-flavored protein and simply add a tbsp of cocoa powder for the same effect. Use a plant-based milk instead of regular milk, and a plant-based protein instead of whey for a vegetarian option.

The banana is also optional, but I like knowing that I got a serving of fruit with my caffeinated milkshake (which is what this tastes like).

Ingredients:

  • 1 sm-med banana
  • 8-10 oz coffee
  • 1 scoop chocolate protein powder
  • 1/4 cup milk (optional)
  • Handful of ice cubes (optional)

Step 1: Blend everything well, until smooth. The longer you blend it, the creamier and ‘fluffier’ it becomes because of the whey. Other protein blends may not cause this, experiment until you find the type and amount you like best.

Now go conquer your day, caffeinated and protein-powered!

How to: Make Homemade Yogurt in Mason Jars

 

Have you ever had the Greek yogurt flips? They are so delicious, and I’ve recently fallen in love with them, as a quick breakfast or anytime snack or treat. But…

  1. They can do some damage to your budget, at about $4 per 4-pack
  2. They cause a lot of plastic waste with their cute individual serving size square plastic covered to-go-ness
  3. They contain a pretty big dose of sugar

In my first Weekly Eating post, I promised that I would try to find a more frugal alternative. Turns out, making your own yogurt at home is quite easy, if tons of bloggers are to be believed! Special thanks to Mrs. Picky Pincher, whose blog finally convinced me to give it a go.

There are so many ways to do so, from fancy temperature-controlled and timer-activated yogurt making machines to crock pots to stovetop.

But who has time for that?

Not me! I’m all about the easiest, most frugal solution that satisfies a need. Therefore when I read that making yogurt in a mason jar was a thing, my eyes lit up! Conveniently, I read this on my go-to-the-store day, so I picked up a half gallon of milk to experiment with. Even if it went horribly wrong, I would only be out $1.18.

Turns out, it truly is SO SIMPLE!

I turned on a show on Netflix after dinner, and while hubby and I enjoyed bonding time the yogurt was doing its thing. We even left it overnight to do the incubation part, and I woke up to 2 fresh quarts of delicious, additive and sugar free homemade yogurt! Talk about feeling like a badass homesteader.

This recipe makes 2 quarts of yogurt from one half gallon of milk.

You can easily scale it up for a whole gallon and make 4 quarts, or even down to make as small as one pint of yogurt. Now that I know how well this works and how easy it is, I will probably make at least one gallon each week.

For starter culture, just pick a plain yogurt that you enjoy the taste of, and use about 2 tbsp per half gallon. It can be plain or Greek yogurt, organic or not, you decide. That’s the beauty of making your own homemade staples! You can also find freeze dried or powdered yogurt starter cultures online.

 

You will need:

  • 1/2 gallon whole or 2% milk
  • 2 large quart mason jars & lids
  • 2 tablespoons plain yogurt to start the culture
  • A big pot to boil water
  • Optional but helpful: A thermometer, a crock pot

Step 1: Make sure your jars are washed and clean. If you really are paranoid about germs (silly, since you’re about to purposefully grow jars of bacteria, but whatever…) you can boil them or run them through a dishwasher cycle first.

Fill the 2 jars with milk, leaving 1-2 inches of space at the top. Place them in a pot of water that covers them at least 2/3 of the way. I added extra jars around them so they do not tip over or rattle as the water boils. Bring the water to a gentle simmer.

Step 2: Go do something else while you wait for the milk to reach about 180 degrees. If you have a thermometer, great, you can check it every half hour or so. They took about an hour to reach 180 for me. If you don’t have a thermometer, the milk will be ready when a thick “skin” forms on top of the milk. Throw this skin away, and remove the jars from the water.

Step 3: Preheat a slow cooker on high, this will be your incubator later*. You can be lazy like me and just leave the hot jars on a surface to cool, this will take about an hour also. Or you can put them in a pot of lukewarm to cold water, to cool them faster. I didn’t want to chance breaking the jars, so I just put them on the stovetop and we went for a walk.

You want the jar to reach 110-120 degrees before adding the starter culture. If you don’t have a thermometer, just go by feel. When the jars are cool enough that you can wrap your hand around it and hold on for a minute or so, they are ready. You want it cool enough that the good bacteria you are about to add don’t get immediately scorched, but to grow they like a nice cozy temp.

Step 4: Take about 2 tbsp of plain yogurt, pour 1/2 cup of the warm milk into it, and mix well. Then pour half of this mix back into each jar. Give it a nice stir to distribute the good guys all around the milk, but not too violent. Unplug your slow cooker, put the jars in the warm crock, cover, and wrap in a few towels.

That’s it! Let your jars sit, undisturbed, for at least 8 hours up to overnight. You can start this in the morning and let it go all day, or start it at night and let it cook while you sleep. This is a great hands-off activity that leaves you feeling so accomplished!

*If you do not have a crock pot, you can also use a small cooler for the incubation period. Just take a small, waterproof container and fill it with warm to hot water. Put  your mason jars with starter culture in there, cover well, and wrap it in some towels. Let it sit for at least 8 hours up to overnight.

How to: Make Homemade Yogurt in Mason Jars

Yield: 2 quarts

How to: Make Homemade Yogurt in Mason Jars

Ingredients

  • 1/2 gallon whole or 2% milk
  • 2 large quart mason jars
  • 2 tablespoons plain yogurt to start the culture
  • A big pot to boil water
  • Optional but helpful: A thermometer, a crock pot

Instructions

  1. Make sure your jars are washed and clean. Fill 2 jars with milk, leaving 1-2 inches of space at the top. Place them in a pot of water that covers them at least 2/3 of the way. Bring the water to a gentle simmer.
  2. Go do something else while you wait for the milk to reach about 180 degrees. If you have a thermometer, great, you can check it every half hour or so. They took about an hour to reach 180 for me. If you don't have a thermometer, the milk will be ready when a thick "skin" forms on top of the milk. Throw this skin away, and remove the jars from the water.
  3. Preheat a slow cooker on high, this will be your incubator later. You can be lazy like me and just leave the hot jars on a surface to cool, this will take about an hour also. Or you can put them in a pot of lukewarm to cold water, to cool them faster. You want the jar to reach 110-120 degrees before adding the starter culture.
  4. Take about 2 tbsp of plain yogurt, pour 1/2 cup of the warm milk into it, and mix well. Then pour half of this mix back into each jar. Give it a nice stir to distribute the good guys all around the milk, but not too violent. Unplug your slow cooker, put the jars in the warm crock, cover, and wrap in a few towels.
  5. That's it! Let your jars sit, undisturbed, for at least 8 hours up to overnight.
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Disclaimer: I am not a health professional, no content on this blog is intended to diagnose, treat, or cure and ailment or condition. I am also a member of Amazon Affiliate program, some links will lead you to products which, if you choose to buy, will give the blog a portion of profits without affecting your experience. It helps keep this great content coming for you! 

Yogurt Dipped Blueberries

 

Are you ready for the 4th of July?!?

Weird how it’s on a Tuesday this year, but Monday isn’t a holiday… maybe if we all sign a petition, the government will declare a 5 day weekend?

Hey… a girl can dream.

Speaking of dream, these little treats are a dream come true! They are tiny (a favorite for kids), chilly (great on a hot summer day), and healthy (a win for everyone!). They take some prep time, just because you need to freeze the berries ahead. But you can also buy frozen blueberries, and have these babies ready to go way faster! Try different yogurt flavors, or different berries.

yogurt berries and honey

Ingredients:

berries in yogurt

Step 1: Freeze your berries a few hours to overnight. This is so the yogurt sticks better and freezes faster. I’m not sure if this would work with fresh berries, I haven’t tried it. Or just use frozen berries.

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Step 2: In a bowl, mix the yogurt and honey. Or use an already flavored and sweetened yogurt. Mix the berries around so they are coated on all sides, then use a fork to put them on a plate lined with wax paper. Freeze for at least 2 hours.

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After they are frozen, you can put them in a bag or container. Then you can pull them out for any party, picnic, get-together, or afternoon snack attack. You can definitely feel at ease feeding these to little ones, and not at all guilty sneaking a few yourself. Go ahead and have 2 handfuls, these are super healthy for you!

 

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Chunky Monkey “Ice Cream”

 

We are always looking for ways to find balance. A healthy happy life should not be one of sacrifice and want. I cannot ever see myself being satisfied and happy on a diet of broiled chicken, raw vegetables, and salads alone. You need delicious things and things you love to keep life worth living.

But, you also know that if you enjoy 7-layer lasagna and gelato every day, this will lead to bad things. Sure, it’s tasty now, and totally fine once in a while. But when occasional indulgences become the everyday norm, it leads to weight gain, high cholesterol, hypertension, fatty liver disease, and diabetes.

What’s a health-conscious-delicious-food-lover to do?

Make this amazing, high protein, low fat treat to satisfy your cravings! A whole bowl has under 500 calories, yet more than 30 grams of protein. It has almost no fat, especially if you omit the walnuts (nuts are amazing protein sources, but they do pack a significant fat and caloric punch, so go easy on them). Yet it tastes just as thick and creamy as a decadent soft serve.

Whip up a double or triple batch to keep on hand for when the sugar monster hits hard!

Ingredients:

  • 1 banana, frozen
  • 1 banana, fresh
  • 1 scoop protein powder
  • 1 tbsp dark chocolate pieces
  • 1 tbsp walnuts
  • 2-3 tbsp milk

Step 1: In a strong blender, mix the frozen banana, fresh banana, and milk. You can also use water if you’re really watching calories, and use just one banana.

Step 2: Add the protein powder and a few of the chocolate pieces, to break them up. Pulse until well blended. Sprinkle nuts and chocolate on top, and enjoy!

If it’s too watery, pop it in the freezer for 15-20 minutes. If the frozen banana won’t blend, add a tbsp water or milk at a time until it does blend.

 

 

Chunky Monkey “Ice Cream”

Chunky Monkey “Ice Cream”

Ingredients

  • 1 banana, frozen
  • 1 banana, fresh
  • 1 scoop protein powder
  • 1 tbsp dark chocolate pieces
  • 1 tbsp walnuts
  • 2-3 tbsp milk

Instructions

  1. In a strong blender, mix the frozen banana, fresh banana, and milk. You can also use water if you're really watching calories, and use just one banana.
  2. Add the protein powder and a few of the chocolate pieces, to break them up. Pulse until well blended. Sprinkle nuts and chocolate on top, and enjoy!
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Pan fried chillaquiles

 

You know how sometimes (always) you have a party, and at the end of the night, there’s like, 10 chips left in the bag? Or you clean out the pantry and realize there’s a who-knows-how-old quarter bag of tostitos still sitting on the top shelf, using up your favorite chip-clip?

Turns out, there’s a way to use up leftover or old tortilla chips to make them into something new and delicious!

Chillaquiles (chee-la-kee-lays) is a home-style Mexican recipe, with tons of flavor and stick to your ribs goodness. It is in no way a healthy recipe, which is a slight deviation from my normal attempts to healthify everything. But we all need a little indulgent comfort food now and then, and I’m always a big fan of not wasting food. Even the 8 chips left in the bottom of the bag.

pan fried tortilla chips and salsa

Makes one enormous pan full! Serves about 8.

Ingredients:

  • 2 cups crushed tortilla chips
  • 1 cup salsa
  • 1 large can tomato sauce
  • 5-6 eggs, scrambled
  • 1/2 cup shredded cheddar cheese

eggs, whisked

Step 1: In a large frying pan, pour the chips, salsa, and tomato sauce. Cook over medium low heat, until the chips have begun to soften.

pouring the egg into the chillaquiles

Step 2: Scramble the eggs in a bowl. If you want extra fluffiness, add a splash of milk. Pour into the frying pan, add the cheddar, and mix well.

Step 3: Cook over medium-high heat, mixing occasionally, until the egg is cooked through. If you like, sprinkle with a little extra cheddar.

Optional add-ins include: diced peppers and onions, sour cream, black or pinto beans, chorizo, sausage, other types of cheese like pepper jack, jalapenos…

 

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Nuts and Dark Chocolate Sea Salt “KIND” Bar Recipe

 

Sometimes, you don’t have time for breakfast or lunch and need something quick and portable. Maybe you need a before- or after-workout snack with protein. Or the kids are hungry and want a snack, but you don’t want them eating sugary fatty junk or ruining their appetite for dinner.

You’re at work, at 11am or 2pm, and hunger hits, but you can’t leave to get something and your next meal feels like hours away. Or you or your partner is hungry and staring into the refrigerator like a roast chicken may magically appear, but you can’t or don’t want to cook something right now.

This sounds like a job for the granola bar.

Granola has long been a popular breakfast food, differentiated from the similar muesli because it was sweetened and usually baked. To make granola, rolled oats, nuts, spices, honey or other sweeteners, and sometimes puffed rice are mixed together and baked into clusters of wholesome cereal.

The names Granula and Granola were trademarked in the 19th century in America by the Jackson Sanitarium, a prominent health spa near Danville, and John Harvey Kellogg (yes, that Kellogg). And then someone had the bright idea to take this loose granola, which is kind of messy, and press it into a bar shape. These can then be individually wrapped, and stuck in a purse, pocket, or backpack for later consumption.

Granola bar popularity took off, and continues to rise. According to theglobeandmail.com, “Granola bars, breakfast bars and cereal bars, which are referred to collectively as “snack bars,” are part of a food category that’s grown 5 per cent a year since 2005 and is worth an estimated $720-million in Canada, according to figures provided by PepsiCo Foods Canada, which owns the Quaker brand.” All across the Americas, New Zealand and Australia, Europe and China, people love the portability and growing options snack bars offer.

One of the many reasons people love snack bars so much is their perceived healthfulness. After all, they have oats in them, which are full of fiber, beneficial to heart and digestive health. Unfortunately, today’s granola bars’ nutrition facts don’t often match their health claims.

For example, Special K chocolaty crunch bars claim that each bar only contains 90 calories and that they can help reach and maintain a healthy weight. But the bars, which themselves weigh only 22 grams, contain eight grams (nearly two teaspoons) of sugar. Sugar is also listed as the first ingredient. Another popular All-Bran bar claims to be high in fiber, yet each bar contains only 4 grams of the daily recommended 25g (for women) or 38g (for men).

So what’s a health conscious adult looking for a perfect portable food to do? Make your own of course!

It is much easier than you may think. You could get very serious about it, purchase a candy thermometer, meticulously source and weigh ingredients in the pursuit of the perfect bar. But that’s not how we roll here. Soon you will see how simple making your own healthy homemade snack bars can be!

KIND bars have become a favorite of mine lately, because they have ingredients you can see and pronounce, with no preservatives, fillers, artificial flavorings, and each bar is held to high standards for a low calorie count and sugar content. I had no idea there were so many options now though! There are KIND fruit & nut bars, KIND Plus, KIND nuts & spices, KIND & STRONG… you get the idea.

And the best part is, this is a WAY healthier bar than a typical granola bar. There are no oats, just puffed rice, whole raw or roasted nuts, and some sweeteners that also keep everything sticking together. These are inherently gluten free. Obviously, if you or someone you know is allergic to nuts, please don’t make these. But if not, then dive on in!

I based my recipe loosely off of Kelly’s recipe from Eat Yourself Skinny. I personally most love the dark chocolate sea salt bar, so that’s what this recipe mimics. But you are free to add whatever you enjoy to create your own copycat, or a brand new kind of bar!

The general rule I follow is 1 cup nuts/dry fruit : 1 cup cereal : 1/4 cup sweetener. I would use organic plain puffed rice if I had it, but when I wanted to make these and went to the store, Kashi Go Lean puffed cereal was the closest thing I could find. It works.

I’ve tried peanuts, walnuts, almonds, and cashews so far. I’m sure you could use just about any type of nuts in these, but I would recommend always including almonds. And I have not tried any with dried fruits yet, but that is the next experiment in line.

This recipe makes enough for a 9×13 pan, for approximately 30 of the delicious 1 inch x 3 inch bars.

Ingredients:

  • 3 cups puffed rice cereal
  • 3 cups whole nuts (almonds + peanuts/cashews + walnuts)
  • 1/2 cup brown rice syrup
  • 2 tbsp honey
  • 4 tbsp ground flax seed
  • 1 tbsp vanilla flavoring

The dark chocolate drizzle is of course optional, but highly recommended. For that you will need:

  • 1/2 cup dark chocolate pieces
  • 1 tbsp coconut oil
  • Sea Salt

mixed nuts in a bowl

Step 1: In a large bowl, mix all your nuts, cereal, and ground flax.

Step 2: In a sauce pot, mix the brown rice syrup, honey, and vanilla. Bring to a boil, and then reduce to a simmer. Simmer for about 2 minutes. It is a balancing act, too short and you will get a syrupy bar, but the longer you boil, the more likely you will create a crunchy bark rather than pliant bars. But regardless, it will taste great in the end, I promise.

Step 3: Pour your syrup over the nuts and cereal, and mix well to combine.

Step 4: Line a pan with foil, and press the mixture into the pan. You can use a spatula, your hand, or a cup sprayed with cooking oil if you want to make it extra flat and compact. Put it in the refrigerator for about an hour to chill and harden.

If you don’t want to add the chocolate drizzle, you can stop here and cut the bars to the desired size. I cut it into 10 strips, then cut each strip into 3 bars so they are about 1x2ish inches. I then wrapped each bar individually in wax paper.

But if you’re a chocolate lover like me, I definitely recommend continuing on to steps 5 & 6 below…

Dark chocolate drizzle for KIND bars

Step 5: In a microwave safe bowl, combine the dark chocolate chips, coconut oil, and a sprinkle of sea salt. Microwave 30 seconds at a time, stirring each time, until melted.

Step 6: Drizzle the melted chocolate all over the granola. You could dip the bottoms in chocolate too, but I found the drizzle on top was the perfect amount. Chill in the refrigerator again for about an hour to harden. Cut into desired bar size.

These will keep well in the refrigerator for about 2 weeks, or you can freeze for handy snacks for months. I doubt they will last that long though…

According to MyFitnessPal.com, these bars only have about 100 calories each, and 8 grams of sugar*. Not too shabby!

Recipe Nutrition Calculator

: 30

Total: 3,119 334 176 107 580 227
Per Serving: 104 11 6 4 19 8

*This calculation is for the bar without adding the chocolate.

Nuts and Dark Chocolate Sea Salt “KIND” Bars

Nuts and Dark Chocolate Sea Salt “KIND” Bars

Ingredients

  • 3 cups puffed rice cereal
  • 3 cups whole nuts (almonds + peanuts/cashews + walnuts)
  • 1/2 cup brown rice syrup
  • 2 tbsp honey
  • 4 tbsp ground flax seed
  • 1 tbsp vanilla flavoring
  • 1/2 cup dark chocolate chips
  • 1 tbsp coconut oil
  • Sea salt to taste

Instructions

  1. In a large bowl, mix all your nuts, cereal, and ground flax.
  2. In a sauce pot, mix the brown rice syrup, honey, and vanilla. Bring to a boil, and then reduce to a simmer. Simmer for about 2 minutes.
  3. Pour your syrup over the nuts and cereal, and mix well to combine.
  4. Line a pan with foil, and press the mixture into the pan. Put it in the refrigerator for about an hour to chill and harden.
  5. In a microwave safe bowl, combine the dark chocolate chips, coconut oil, and a sprinkle of sea salt. Microwave 30 seconds at a time, stirring each time, until melted.
  6. Drizzle the melted chocolate all over the granola. Chill in the refrigerator again for about an hour to harden. Cut into desired bar size.
  7. These will keep well in the refrigerator for about 2 weeks, or you can freeze for handy snacks for months.
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Spring Green Creamy Gnocchi

 

This recipe was inspired by one I saw on Hello Fresh (look for a review coming soon!). If you haven’t heard of Hello Fresh, it is a meal kit delivery company. There are many others, like Blue Apron, Plated, Home Chef, Sun Basket, and oodles more.

The whole idea is they deliver the ingredients, perfectly portioned, with a step by step recipe page. All you have to do is pull out a box of ingredients and some cookware and enjoy the process. A friend of mine gave me one of the “free trial” 3-meal deals, so of course I tested them out.

Overall, I enjoyed the experience, but would not purchase it again because of how food and cooking works in my house. But I can definitely see the appeal for many people. One of the best things about the trial run is that I have access to their recipes now though, and there are some great ideas there!

As I was just browsing through the vegetarian section, this recipe caught my eye, because I had just bought asparagus and happened to have half a pound left. I also had some gnocchi in the pantry (from the Dollar Tree no less!). Thus, this recipe seemed perfect.

I switched up the seasonings a bit and swapped plain Greek yogurt for sour cream (one of my many sneaky healthy food swaps!) and it came out so delicious, the meat-eater loved it and even asked for seconds!

If you don’t have or don’t like a specific herb, that’s fine, try a different one. Use basil instead of rosemary, or try thyme, tarragon, or parsley. If you don’t like walnuts, what about almonds, or cashews, or pecans? Not a fan of asparagus? Well, you’re wrong, but that’s okay try bell peppers, kale, or zucchini.

Spring Green Gnocchi Ingredients

Makes 4 ~1 cup servings.

Ingredients:

  • 1 tsp olive or coconut oil
  • 1/2 pound asparagus
  • 1 cup peas (fresh or frozen)
  • 1 tbsp crushed walnuts
  • 1 pound gnocchi
  • 1/3 cup chicken stock
  • 2 tbsp plain Greek yogurt
  • 2 garlic cloves, diced
  • Pinch of chopped rosemary
  • 1 green onion, diced

Step 1: Boil the gnocchi for 5-7 minutes, until they begin to float in the water. Meanwhile, dice the asparagus, garlic, and herbs. Add the asparagus and peas to the boiling pot about 2 minutes before draining.

Step 2: Add the oil, garlic and onion to a pan and fry for 1-2 minutes, until fragrant. Drain the gnocchi and vegetables, add to the pan. Add the stock and mix 1 minute, and then turn off the heat and add the yogurt and walnuts. Mix well to form a creamy sauce.

That’s all there is to it! You don’t need much to create a creamy, tasty sauce that clings to the noodles and vegetables. The walnuts add just a bit of crunch and texture, and you can sprinkle some sea salt on top if you like. (I like).

 

Spring Green Creamy Asparagus & Peas Gnocchi

Spring Green Creamy Asparagus & Peas Gnocchi

Ingredients

  • 1 tsp olive or coconut oil
  • 1/2 pound asparagus
  • 1 cup peas (fresh or frozen)
  • 1 tbsp crushed walnuts
  • 1 pound gnocchi
  • 1/3 cup chicken stock
  • 2 tbsp plain Greek yogurt
  • 2 garlic cloves, diced
  • Pinch of chopped rosemary
  • 1 green onion, diced

Instructions

  1. Boil the gnocchi for 5-7 minutes, until they begin to float in the water. Meanwhile, dice the asparagus, garlic, and herbs. Add the asparagus and peas to the boiling pot about 2 minutes before draining.
  2. Add the oil, garlic and onion to a pan and fry for 1-2 minutes, until fragrant. Drain the gnocchi and vegetables, add to the pan.
  3. Add the stock and mix 1 minute, and then turn off the heat and add the yogurt and walnuts. Mix well to form a creamy sauce.
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Peanut Butter Banana Power Smoothie

 

This has quickly become one of my absolute favorite breakfast recipes! Just one ‘dish’ to wash when you’re done. Smoothies are amazing because they are so versatile, so quick, and so healthy! Of course, that last part does depend on what you put into it.

Many stores and fast food options that claim they have “healthy smoothies” are really not so healthy. They are calorie and sugar packed health bombs masquerading as health food. Just because it has a teaspoon of spinach powder or banana puree does not excuse a smoothie with 118 grams of sugar and over 500 calories!

Peanut butter banana oat smoothie ingredients

So why not blend one up at home? Far healthier, super fast and easy, and way healthier for you.

This recipe takes your typical banana base, and adds several other super health foods such as peanut butter powder (for all the flavor with a tiny percentage of the fat!), gut-helping yogurt, healthy fats from coconut milk, fiber packed oats, and the ultimate tiny nutrition powerhouse: chia!

Ingredients:

  • 1 banana
  • 2/3 cup yogurt or Greek yogurt
  • 2 tbsp PB2 or PBFit
  • 1/4 cup oats
  • 1 cup coconut milk
  • 1 tbsp chia seeds

Step 1: Combine all ingredients in a blender, and blend on high until well combined.

You could optionally add in a scoop of protein powder if you need it, or a cup of ice cubes if you want a different texture.

This recipe makes enough for 2 good sized glasses of about 16 oz each, so share with a friend or save the second serving for later, maybe after a good workout!

Healthy PB Banana Smoothie

 

Peanut Butter Banana Power Smoothie

Peanut Butter Banana Power Smoothie

Ingredients

  • 1 banana
  • 2/3 cup yogurt or Greek yogurt
  • 2 tbsp PB2 or PBFit
  • 1/4 cup oats
  • 1 cup coconut milk
  • 1 tbsp chia seeds

Instructions

  1. Combine all ingredients in a blender, and blend on high until well combined.
  2. You could optionally add in a scoop of protein powder if you need it, or a cup of ice cubes if you want a different texture.
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Chocolate Chia Pudding

 

I can’t believe it’s taken me this long to jump on the chia pudding band wagon! I’d read about so many uses for chia seeds, and how they are an amazing vegan source of omega-3s and fiber along with a host of other micronutrients, added chia to salads, smoothies, crackers, and bread recipes, and have made chia fresca and enjoyed it. But it took forever to try this!

Don’t make my mistakes people. Make this tonight!

Chocolate chia pudding ingredients

Chia seeds may seem expensive, but a little goes a LONG way! They absorb water and can swell up many times their size, creating a gel-like coating around the seed. It is a strange texture at first, but give it a try. The health benefits are worth it!

Chocolate chia pudding ingredients in bowl

Ingredients:

  • 1/4 c chia seeds
  • 1 cup almond or coconut milk
  • 2-3 tbsp brown sugar
  • 1/3 cup cocoa powder

Chocolate chia pudding mixing

Step 1: Mix all ingredients in a large bowl with a whisk, or you can put it in a mason jar with a lid and shake it like you mean it!

Chocolate chia pudding ready to eat

Step 2: Refrigerate one hour or overnight. It will thicken as it sits. If you want it thicker, add more chia, if you want it thinner add more milk. It makes about 4 1/2 cup servings and should last a week in the refrigerator.

Chocolate chia pudding with strawberries

Top with granola and fresh berries for an amazing breakfast or anytime snack! The thick gel consistency of the seeds makes it almost exactly like pudding. And if you really love chocolate, use chocolate almond milk, or double the cocoa powder. It’s the healthiest treat that tastes like dessert I’ve ever had!

 

Mini Apple Pie Bites

 

These little gems were inspired while searching for healthy options to make for Pi Day (March 14 = 3.14) to take to work and share. While I do love pie, I don’t love butter, preservatives, saturated fat, mountains of sugar, etc. But I also don’t want to eat a bland, tasteless pile of cardboard and call it “pie”.  So what’s a health-conscious dessert lover to do?

Make these!

Mini Apple Pie Bites

They are like a mix between apple pie and apple crisp, in a bite-sized muffin-like package! And with about 50 calories per mini muffin, you can easily have 2 or 3 and not even feel bad. They are very easy to customize too. Add raisins, mash in a banana, change the spices if you don’t like nutmeg. If you add some protein to the recipe these would make a great pre- or post-workout snack.

This recipe makes about 24 mini muffins, or you could make a dozen normal sized muffins. If I had known how delicious they would be, I’d double or triple the recipe! This will become a staple in my house I’m sure. Better stock up on applesauce…

Apple Pie Bites Ingredients

Ingredients:

  • 1 cup oats
  • 1 cup pancake mix
  • 2 cups applesauce
  • 1 whole apple, diced small
  • 2 tbsp syrup or sugar
  • Sprinkle of cinnamon and nutmeg

mini apple pie bites mixed ready to bake

Step 1: Wash your apple, and dice very finely. Once baked this gives your pies a sweet, chewy texture. If you don’t want any chunks at all, just replace with another 1/2 cup applesauce.

Step 2: In a bowl, mix all the ingredients well. If too dry, add a bit of water or apple juice. If too moist, sprinkle in more oats until you get the consistency you desire.

mini apple pie bites in tin

Step 3: Spray a mini muffin tin, and add 1 tbsp of the mixture. Bake at 375 for 17-20 minutes on the bottom shelf of the oven, until pies are solid and turning brown on top. Let cool, then pop out onto a plate.

Mini Apple Pie Bites

Mini Apple Pie Bites

Ingredients

  • 1 cup oats
  • 1 cup pancake mix
  • 2 cups applesauce
  • 1 whole apple, diced small
  • 2 tbsp syrup or sugar
  • Sprinkle of cinnamon and nutmeg

Instructions

  1. Wash your apple, and dice very finely. Once baked this gives your pies a sweet, chewy texture. If you don't want any chunks at all, just replace with another 1/2 cup applesauce.
  2. In a bowl, mix all the ingredients well. If too dry, add a bit of water or apple juice. If too moist, sprinkle in more oats until you get the consistency you desire.
  3. Spray a mini muffin tin, and add 1 tbsp of the mixture. Bake at 375 for 17-20 minutes on the bottom shelf of the oven, until pies are solid and turning brown on top. Let cool, then pop out onto a plate.
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I can’t wait to share these at our Pi Day party!