Healthy Snacks

Snacking between meals does not have to ruin your healthy eating. Snacking can actually keep you full throughout the day.   If you follow the simple rule of 123, you can have snacking made easy and healthy.  1.  Keep snacks low in sugar. 2. Keep snacks high in protein.  3.  Keep snacks low in calories.  Not all snacks have to include all 3 options.  In general, if you follow the 123 rule of snacking, you can snack throughout the day without feeling guilty, or giving up your healthy eating.

Snacking is as easy as 123!  You don't always have to give in to the quick, easy, and guilty pleasures!

Healthy Ice Cream Choices

Ice Cream, it’s a dessert everyone knows and loves, but sometimes we love a little too much of it.  Eating the right proportion of this delicious treat is very difficult to manage because many different ice cream shops use different brands with different calorie and fat counts.  Hopefully this post will give some valuable insight when looking for a way to reduce your fat intake while still being able to enjoy this satisfying treat. 



Halo Top


This ice cream brand is relatively new to the dessert game but it still packs a great punch.  If you’re looking for a tasty treat that keeps it low on calories than look no further than Halo Top ice cream.  It carries only 300 calories for a pint and uses a special nutrient that allows vegans and people who are lactose intolerant to enjoy it as well.

Enlightened
 

Enlightened is known as the big dog when it comes to healthy ice cream.  Only carrying 80 calories per pint with the lowest sugar and fat amount when compared to the other brands.  A high protein and fiber carrier, enlightened keeps your waist slim and your taste buds thanking you for making such a smart choice.  Enlightened just came out with its new version of an ice cream bar so be sure to check them out! 

Sweet Habit


Sweet Habit doesn’t offer very many flavors as the other brands for it only has four in total, Mint my Cookies, Cinnamon Bunned, What the Caramel, and PB Fudge.  But what it lacks in choice it makes up for in nutrition, similar to the enlightened brand this ice cream only carries about 80 calories and is a lighter frozen treat when looking at the previous two brands in this blog. 



Searching for the right dessert can be very difficult as we all know.  Keeping a tiny waste while enjoying these desserts are even harder for some of us that can’t resist the temptation.  These brands are sure to help any individual looking for the right value when it comes to eating a healthy dessert.  Eating the right amount of it though, that is on the individual themselves.

5 Easy, Vegan Desserts You Need to Try

Have a sweet tooth but trying to watch your weight or make health-conscious decisions? These 5 desserts are healthy, VEGAN FRIENDLY, and delicious. They are all easy to make as well! For more information on vegan cooking, click here.

#1. Simple Vegan Cheesecakes

These cute little cakes only require 7 ingredients and are both vegan and gluten-free. They are creamy, delicious, and easy to make.

Ingredients:

Crust : Dates and raw walnuts or almonds

Filling: Soaked cashews, coconut milk, coconut oil, lemon juice, agave nectar

Directions:

Blend ingredients for crust. Press crust into bottom of cupcake pan. Combine filling ingredients and pour over crust. No baking is required, simply freeze to set!

#2. Chocolate Crunch Bars

These contain only 3 ingredients and will satisfy even the most extreme sweet tooth. They are chocolatey and delicious! You won't even know they are vegan. 

Ingredients:

200g dairy-free chocolate

2 tbsp almond butter

1 cup protein crispies or quinoa pops

Directions:

Break up chocolate in a bowl and melt using a microwave or stovetop. Slowly add almond butter to melting chocolate. Add crispies to the bowl, stirring lightly. Place mixture in fridge for 1-2 hours, then enjoy your chocolate treat!

#3. Peanut Butter Banana Oatmeal Cookies

This recipe is vegan, gluten free, and flour-less! It is super quick and delicious. These are cookies the whole family will love.

Ingredients:

3 cups oats

1 cup peanut butter (or any nut butter of your choice)

3 ripe bananas

1 tbsp maple syrup

(optional: chocolate chips)

Directions:

First mash bananas. Combine all ingredients and place on cookie sheet in small circles. Bake and enjoy!

#4. Coco Cacao Chocolate Spread

This recipe is a healthier alternative to the famous spread, nutella! It is extremely easy to make with only 4 ingredients, and can be enjoyed in a variety of ways.

Ingredients:

1 can coconut milk

4 tbsp cacao/cocoa powder

4 tbsp coconut sugar

1 tbsp vanilla

Directions:

Simply blend all ingredients in blender. Chill overnight and enjoy in the morning!

#5. Chocolate Stuffed Blondies

These are vegan, paleo, gluten AND dairy free, not to mention delicious. They include zero refined sugar as well! They are easy to make and great for the whole family, not just those in the vegan lifestyle.

Ingredients:

2 cups almond flour

1/4 cup almond butter

2 tbps melted coconut oil

1/4 cup coconut sugar

2 tbsp maple syrup

2-4 tbsp almond milk

1/2 cup chocolate chips

Directions:

Preheat oven and grease pan. Combine almond flour, salt, and baking powder in bowl and set aside. Combine all other ingredients in bowl. Add dry ingredients and mix together. Put in pan and bake. 

For more vegan friendly desserts, check out this blog. 

Delicious & Nutritious

Now that you know how to survive the day with a healthy breakfast, lunch, and dinner.. let's talk about the good stuff. As you read the previous blogs and looked at all the delicious food, let's get your mouth watering over healthy desserts.

You may look at yourself as a health nut but we all know everyone has a big sweet tooth. These healthy dessert recipes can cure your sweet tooth while nutritionally benefiting yourself. From brownies to mousse and everything in-between, here are 4 recipes to turn to when in need of something sweet!

1, Zucchini Brownies

- Whole Wheat Flour (2 cups)

- Cocoa Powder (1/2 cup)

- Baking Soda (1 1/2 tsp)

- Salt (1 tsp)

- Vegetable Oil (1/2 cup)

- Vanilla Extract (2 tsp)

- Shredded Zucchini (2 cups)

- Water (3-5 tbs)

- Chopped Walnuts (1/2 cup)

2. Chocolate Mousse

- Coconut Milk (1 can)

- Cocoa Powder (2-3 tbs)

- Honey Raw & Unfiltered (1 tbs)

*Add strawberries or raspberries*

3.Flourless Peanut Butter Banana Muffins

- Peeled Ripe Bananas (2)

- Large Eggs (2)

- Creamy Peanut Butter (1 cup)

- Maple Syrup (1/4 cup)

- Honey (2 tbs)

- Vanilla Extract (1 tbs)

- Baking Soda (1/2 tsp)

- Mini Semi Sweet Chocolate Chips (1 cup)

4. Frozen Yogurt Bark & Berries

- Nonfat Plain Yogurt (2 cups)

- Honey (1/4 cup)

- Vanilla Extract (1/2 tsp)

- Fresh Lemon Juice (1/3 tsp)

- Pinch Salt

- Sliced Strawberries, Blueberries, Raspberries

*Chopped Pecans* 

Sweet Treats For Your Sweet Tooth

When it comes to your final course, there is no need to pass on dessert.  This blog will give you some sweet and healthy ideas to satisfy your sweet tooth.  Sure, it is ok to indulge in a rich and sweet dessert every now and then.  However, you don’t automatically have to reach for that candy bar, cookie or cake.  If you need to satisfy your craving with chocolate, as many of us do; opt for dark chocolate instead of milk chocolate.  Many studies have shown that dark chocolate has more antioxidants than milk chocolate.  Also, throw in some nuts with your dark chocolate.  Nuts are full of heart healthy fats and fiber. If you are feeling adventurous, try making your very own peanut butter cups.  If made with dark chocolate, peanut butter, and coconut oil; they are not only healthy, but also quick and easy.  If chocolate isn’t your thing, try some fruit.  Fruit is not only sweet, but full of natural sugars. Fresh apple, cherry, or peach cobblers are a refreshing addition to your dessert menu.  Any fruit that is in season will work beautifully.  Anytime you can include fresh fruit in your menu, you can’t go wrong.  Instead of having some store-bought ice cream with extra additives and fats to go with your cobbler, try making an easy and healthy sorbet. Also, if you must have that cookie, make your own.  Throw in some raisins or other berries to give yourself added nutrition. Before grabbing that candy bar, cookie, or cake, try these more nutritional ideas. There are many healthy alternatives you can take advantage of when satisfying your sweet tooth while maintaining your nutritious lifestyle.

Quick and Healthy 5-Ingredient Dinners You Need to be Making

We all know life can get a little crazy. Most of us have busy days and are tired from our days at work or school by the time dinner rolls around. Luckily, you don't need to be in the kitchen for hours to make a delicious and nutritious meal for you and your family.

Each one of these healthy dinner recipes contains only 5 ingredients and can be prepared in under one hour! The next time you're in a pinch for dinner, come back and choose one of these delicious recipes. They say less is more, right?

1. Marinated Kale Salad

This gluten-free, grain-free, and vegan dinner is just as delicious as it is healthy. For details and full recipe, click here.

Ingredients:

1 bunch curly kale, thoroughly washed1 tablespoon natural almond butter2 1/2 tablespoons apple cider vinegar1 - 2 tablespoons Braggs Liquid Aminos, Tamari, or Soy Sauce1 tablespoon agave nectar or pure maple syrup

2. Stuffed White Sweet Potatoes

This dinner is warm, savory, and will make anyone's tastebuds happy. Simply bake your potatoes in the oven, and add the stuffings. This dinner is a breeze. 

Ingredients:

Chicken breast

White sweet potatoes

Broccoli

Low-fat mozzarella

Seasoning of your choice

3. Fajita Chicken Bake

Craving Mexican? This recipe is the perfect healthy alternative you can make right at home. Thaw your chicken over night, add ingredients to one pan, and bake in the oven at 375 degrees. Its the perfect protein-packed, low-carb, and low-fat meal. Can it get any easier?

Ingredients:

3-4 boneless skinless chicken breasts

2 tbsp taco seasoning

Sliced peppers and onions

Low-fat shredded cheese

1-2 tbsp olive oil

#4. Lemon Chicken and Asparagus

When you want to cook a fresh, healthy meal but don't have a lot of time, this recipe is perfect for you. Throw all 5 ingredients into a skillet and your meal is ready in just 20 minutes. This meal has only 300 calories per serving and is guaranteed to impress. 

Ingredients:

Chicken breasts

Lemons

Asparagus

Flour

Lemon Pepper

#5. Sweet Potato and Black Bean Chili

This recipe is perfect for those cold or rainy lazy days when all you want to do after work is cuddle up on the couch. Throw these 5 ingredients into a pot and call it a night! For details and full recipe click here. 

Ingredients:

Onion

Sweet Potato

Black beans

Vegetable stock

Salsa

Easy & Quick Sheet Pan Dinners

As breakfast and lunch are important and beneficial for your health and energy throughout the day, dinner is just as crucial. Dinner satisfies your health emotionally and physically. Having a healthy well-balanced dinner leads to a well-balanced life. You won't go to bed on an empty stomach or wake up with an unbalanced body. A good dinner also leads to a better start to the next day. So, if you think you should skip out on dinner... think again.

After a long and hard day, the last thing you want to do is make dinner. These sheet pan dinners are quick and easy, requiring little effort! Here are 4 easy, tasty, and healthy recipes!

1. Roasted Asparagus & Chicken With Chorizo

- Brown or red onion (chopped)

- Red peppers

- Chorizo (spanish paprika and garlic pork sausage)

- Chicken tenderloins (thin and soft)

- Asparagus

2. Chicken Fried Rice

- Boneless and skinless chicken breasts (cut into 1 inch pieces)

- Salt and pepper

- Peas and carrots (1.15 oz)

- White onion (1/2 diced)

- 2 eggs (whisked)

- White rice (2 cups steamed)

- Sesame oil (3 tablespoons)

- Soy sauce (1/3 cup)

- Green onions

3. Salmon & Veggie Bake

- Salmon (1 1/4 lbs.)

- Sweet Potato (1 lb.)

- Green beans (12 oz.)

- Lemon garlic dressing 

- Fresh dill

- Lemons (thinly sliced)

4. Roasted Veggies & Sausage

- Red potato (2 cups)

- Green beens (3/4 lb.)

- Broccoli (1 1/2 cups)

- Beller peppers (chopped)

- Smoked Sausage (9 oz.)

- Olive oil (6 tbs.)

- Red pepper flakes (1/4 tsp.)

- Garlic powder (1/2 tsp.)

- Dried oregano (1 tbs.)

- Dried parsley (1 tbs.)

- Salt (1/4 tsp.)

- Pepper (1/4 tsp.)