Author: Michelle H., Nutritionist

Eating healthy doesn’t mean eating plain, bland foods. You can still have your sweets and eat it too! Check out these healthy dessert recipes that will help curb any sweet cravings without the guilt.

Banana Oat Cookies

Ingredients:

2 ripe bananas, mashed

1 cup quick oats

¼ cup of any topping (ex. Raisins, chocolate chips, peanut butter)

Optional: cinnamon, vanilla, honey, flax seed

Mix in the oats and topping with the mashed banana and scoop cookies onto a baking sheet. Bake at 350 degrees for about 15 minutes or until the cookies have firmed up.

Get creative with it! Use whatever ingredients are in your pantry to come up with any flavor combination that you don’t have to feel guilty about.

Yogurt Parfaits

Ingredients:

Any flavor yogurt

Any flavor of cake, cubed

Fresh fruit

Start by cubing up the cake into small pieces and layer it into a cute glass, alternating between the yogurt and the berries.

You can customize this dessert to satisfy any craving you’re having. You can even buy a pre-made cake from the store to make this even easier, or just use any leftover cake you have on hand!

One suggested flavor combination would be chocolate yogurt, fresh mixed berries, and angel food cake.

 

 

 

 

 

 

Coffee Popsicles

Ingredients:

1 can coconut milk (full fat)

2-3 tbsp maple syrup

1 cup strong coffee

Place the ingredients in a blender for one minute and pour into popsicle molds. Pop it in the freezer for 6 hours or overnight.

These popsicles are so creamy that you’ll forget they’re dairy free! The coconut milk gives it such a rich texture and helps balance the boldness of the coffee.

Here’s a vegetarian spin on the classic meatloaf. The star of this recipe is the lentils, which are loaded with fiber, lean protein, and iron, but the supporting cast of vegetables and oats pull this into a delicious masterpiece of a dish. This recipe serves 5-7 and keeps very well in the fridge, making it perfect for a meal prep dish. It is a must-try!

Ingredients:

1 cup dry lentils

2 cups vegetable broth

½ cup water

3 tbsp ground flaxseed + 1/3 cup water

2 tbsp olive oil

3 garlic cloves, minced

1 small onion, diced

1 small red bell pepper, diced

1 carrot, diced

1 celery stalk, diced

¾ cup oats

½ cup oat flour

1 tsp poultry seasoning

1 tsp garlic powder

½ tsp salt

½ tsp pepper

3 tbsp ketchup

1 tbsp mustard

1 tbsp brown sugar

• Rinse lentils and add to a large pot with vegetable broth and water
• Bring to a boil, reduce heat, cover, and simmer for 40 minutes
• Do not drain and set aside to cool for 15 minutes
• Preheat oven to 350
• Combine ground flaxseed and water in a small bowl and set aside
• Heat oil in a pan and saute garlic, onion, bell pepper, carrots, and celery for 5 minutes, then add spices and set aside to cool
• Mash ¾ of the lentils with a fork
• Combine the sautéed vegetables with the lentils, oats, oat flour, and flaxseed
• Place mixture into a lined loaf pan and press down firmly
• Prepare glaze by mixing ketchup, mustard, and brown sugar together and spread over loaf
• Bake for 45-50 minutes; remove from oven and allow to cool completely in the pan

Here’s another easy and delicious meal prep recipe for you to try this week! Sweet potatoes are rich in vitamins and minerals, and are a great source of dietary fiber. Stuffing them with black beans and corn and drizzling them with lime vinaigrette makes for such a fresh and tasty lunch that you can feel good about.

Ingredients:

5-6 small sweet potatoes

15 oz canned black beans

15 oz canned corn

½ cup green onion, chopped

½ cup cilantro, chopped

2 limes, zested and juiced

1 tbsp olive oil

2 tsp honey or agave

½ tsp paprika

½ tsp salt

½ tsp pepper

• Preheat oven to 400 degrees
• Pierce the sweet potatoes with a fork and place onto a lined baking sheet
• Bake potatoes for 45-60 minutes until tender; let cool for 15 minutes
• In a small bowl, mix together the lime zest and juice, olive oil, honey/agave, paprika, salt, and pepper to make the vinaigrette; set aside
• Drain and rinse the black beans and then combine with corn, green onions, and cilantro
• Slice open each sweet potato and scoop in about 3 tbsp of bean/corn mixture
• Drizzle each sweet potato with about 1 tbsp of vinaigrette
• Enjoy immediately or place into meal prep containers and store in the fridge to enjoy throughout the week

This curry recipe is healthy, satisfying, and holds up great in the fridge making it perfect for meal prep. In fact, the great thing about this recipe is that the longer it stays in the fridge, the more the flavors mingle and get to know each other. It is super easy to prepare and you probably have most of these ingredients in your pantry already. Serve it with a side of brown rice and you’re good to go. So delicious! Here’s the recipe:

(Serves 5-6)

Ingredients:

1 large onion, chopped

2 medium tomatoes, diced

2 cups spinach

15 oz canned chickpeas

3 garlic cloves, minced

½ tsp cinnamon

½ tsp nutmeg

2 tsp curry powder

13 oz coconut milk

2 tsp flour

2 tbsp olive oil

1 lime

• Add oil into a pot over medium heat and toss in the onions and tomatoes with some salt and pepper; cook for 10 minutes
• Drain and rinse the chickpeas and then add them into the pot along with the garlic and spices; cook for 1 minute
• Add in the coconut milk and flour, stir, and bring to a boil
• Once boiling, reduce the heat to medium low and simmer for 10-12 minutes
• Add in the spinach and cook until wilted
• Remove from heat and squeeze in the juice of 1 lime
• Serve with brown rice or separate into meal prep containers and store in the fridge

Meal prepping has become extremely popular in recent years. Many people do it for convenience reasons and some do it to help them eat healthier. However, some people are hesitant to try meal prepping for several reasons. Let’s take a look at the pros and cons of meal prep.

PROS:

• It is healthier for you. If you are cooking for yourself, you know exactly what is going in your food. That way you can avoid excess salt, sugar, and fat.
• It makes eating healthy more convenient. If healthy meals are also cooked, portioned out, and ready to eat, you’ll be less likely to make an unhealthy choice, especially if you have a busy schedule.
• It saves money. Sure, you have to buy groceries every week, but it’s definitely cheaper than eating out all the time. Plus, you can buy in bulk and use the same ingredients in multiple recipes to get the most out of your dollar and reduce waste.
• You have more time during the week. Dedicating one day to cook means that you don’t have to cook for the rest of the week, giving you more time to spend on other things.

CONS:

• It is time consuming. Grocery shopping and cooking for an entire week takes time, and usually requires a few hours to do.
• It requires planning. In order to be the more efficient, you must plan out what meals you will be prepping and what ingredients you’ll need to buy for those meals. For example, it would be smart to include recipes that can use one ingredient in different ways. Otherwise, you might just end up using it once and never touching it again.
• You need to cook. This could also be a pro if you enjoy cooking, but some people lack experience in the kitchen and meal prep can be intimidating.
• It can get repetitive. Some people need variety in their food and meal prep can get boring when you’re eating the same thing every day. The more variety you want, the more time you’ll spend cooking different recipes.

It the next couple of blog posts, we’ll be sharing some easy recipes that are great for meal prep. They’re healthy, easy to make, and keep well in the fridge. Stay tuned!

Our Happi Patties are delicious on their own, but they are also easy to incorporate into other recipes. One great way to use them is to crumble them and use them as you would use any other kind of ground meat to add some extra protein and flavor. Try this simple low-carb zucchini pasta recipe!

Ingredients

3 original Happi Patties

3-4 large zucchini

1 28-oz can crushed tomatoes

2 garlic cloves, minced

1 tsp Italian seasoning

1 tsp dried oregano

3 tbsp olive oil

Pinch of red pepper flakes (optional)

Fresh basil

Salt and pepper to taste

Instructions

Use spiralizer to create zucchini noodles. There are many types of vegetable spiralizers. Choose whatever type is best for your preference and budget. Another option could be to simply slice the zucchini into thin strips using a knife.

Line a plate with paper towels and place zucchini noodles on top with a sprinkle of salt to extract excess moisture.

In a pan, add 2 tbsp olive oil over medium heat and crumble in Happi Patties. Brown the crumbles and then remove from heat and set aside.

In a sauce pan, add remaining 1 tbsp of olive oil over medium-low heat and then add minced garlic, cooking until fragrant

Add crushed tomatoes, Italian seasoning, and oregano. Stir to combine and let simmer for 5-6 minutes uncovered.

Add browned Happi Patty crumbles to sauce.

Season with salt, pepper, and red pepper flakes to taste and then simmer for an additional 2 minutes.

Saute zucchini noodles in a separate pan until desired consistency is reached. Avoid overcooking as the zucchini will become mushy. Strain to remove any more excess water.

Serve zucchini noodles with red sauce on top and garnish with fresh basil. Enjoy!

 

 

 

 

 

 

 

“Ch-ch-ch-chia!” Remember when chia seeds were all the rage in the 80s when they were used to grow Chia Pets? Chia seeds have become a very popular super food in recent years and it’s no wonder why. Within these little seeds are plenty of nutrients, including antioxidants, fiber, good fats, and even a decent amount of protein in just one or two spoonfuls. They are also really fun and easy to eat! Even our Energy Happi Patties contain the amazing chia seed. There are many different ways to use chia seeds, but one easy way to get your daily dose of chia is to simply mix it into your favorite drink, whether that is a smoothie, juice, or even just water. Chia is also a great egg substitute in vegan baking! Just combine 1 tablespoon of ground chia seeds with 3 tablespoons of water and let it sit for 5 minutes. Here’s a delicious chia recipe for you to try today!

 

Chia Seed Pudding Recipe

1 cup almond milk

4 tbsp chia seeds

1 tbsp sweetener

1 tsp vanilla extract

1 tbsp almonds, chopped

Berries of your choice

• In a small bowl or jar, combine the almond milk, sugar, and vanilla extract
• Mix in the chia seeds and refrigerate overnight
• Top with berries and chopped almonds
• Enjoy!

It’s a new year and many people are aiming to make healthier choices to improve themselves. Whether that is to lose 10 lbs., start exercising more, or eat a clean diet, it’s definitely easier said than done. Setting goals is an important part of making lifestyle changes and the best way to actually achieve those New Year’s resolutions. A SMART goal is a way to hold yourself accountable and help you reach your goals in a more realistic manner. So what is a SMART goal anyway? SMART stands for:

S – specific, simple. Your goal should state exactly what you are trying to achieve without extra details that may complicate it. Exactly what do I want to accomplish?

M – measurable. The goal should be able to be monitored to see if you’re making progress. How many pounds do I want to lose?

A – achievable. Be realistic! Set goals that you know are possible to accomplish. Do I really have the time to drive to the gym every day to work out for 1 hour?

R – relevant. Is it something that YOU really want? Your goal should be worthwhile to you specifically. Is this goal actually important to me?

T – time-bound. Your goal should have a specific date/deadline to keep you accountable and help you stay focused. When do I want to complete this goal by?

 

Here is an example of a general goal turned into a SMART goal:

General goal: I want to lose weight.

S – I will lose 5 lbs

M – I will measure my weight on a weekly basis to stay on track with my weight loss

A – I will start with a small goal first and make gradual progress

R – This is important to me because I value my health

T – I will lose the weight by February 20th, 2017

By writing out a goal in this manner, it makes it a lot easier to know exactly what the goal is, how it will be achieved, and when it will be achieved. Let’s all aim to be the best versions of ourselves this year! What’s your SMART goal for 2017?

A lot of us may remember the Food Pyramid which served as a guide for healthy eating from 1992 to 2005. It eventually evolved into MyPyramid, but in June of 2011 the USDA introduced the current nutrition guide—MyPlate! Due to the previous pyramid food diagrams being too vague and confusing, MyPlate was created to better illustrate what and how healthy Americans should be eating by promoting balance, variety, and making good choices.

Previously, the Food Pyramid failed to educate Americans about the difference between healthy and unhealthy fats, proteins, and carbohydrates. Healthy fats are necessary for a balanced diet and can even help increase weight loss and reduce blood cholesterol and sugar. In addition, the Food Pyramid put all types of proteins and all types of carbohydrates into one category without distinguishing between healthy and unhealthy choices.

MyPlate depicts the five food groups—vegetables, fruits, grains, protein, and dairy—and encourages consuming a variety of foods and beverages low in saturated fat, sodium, and added sugars. Being active is also a message that MyPlate promotes. The website ChooseMyPlate.gov is an excellent resource to learn about nutrition and even track your diet. Their SuperTracker tool is an easy and effective way to track and analyze what you are eating and your physical activity. They have an abundance of online information, tools, and tips for nutrition and exercise that is easy to navigate for everyone from children to adults, and even students and professionals.

Explore ChooseMyPlate.gov today!

 

The Food Pyramid vs. MyPlate

Overnight oats are a great way to make sure you don’t skip the most important meal of the day—breakfast! Prepare this recipe the night before and you can just grab it while you’re heading out the door. It’s super delicious and simple.

Ingredients:

¾ cup oats

1 tsp pumpkin puree

2 tsp chia seeds

1 tsp cinnamon

Pinch of nutmeg

2 tsp maple syrup or agave nectar

¾ cup almond milk

Place all of the ingredients in a container (mason jars work great) and mix together. Pop it into the fridge overnight and it’ll be ready to eat in the morning!