Recipes

Pancakes, Pie, Naps?? Yes Please!

This week we are celebrating anything and everything folks!! And we’ve got some fantastic recipes to help you celebrate some obscure holidays.

National Nap Day!

Let’s kick this week off with a very happy National Nap Day! Sleep plays a role in healing and repairing your heart and blood vessels, control body weight, and enhance memory. Sleep helps to reduce inflammation in the body.

The Academy of Sleep Medicine recommends adults get 7-8 hours of sleep per day for ideal health. Improve your sleep with the same bedtime/wake time, limiting blue light exposure (they make glasses for this now!), exercising regularly, and limiting caffeine and heavy meals in the evening.

National Pancake Day!

Love pancakes but think they are off limits? Maybe it’s time to try a few different options that may suit your goals! Have you tried Kodiak Cakes? They contain ingredients you can feel pretty good about including 21g of protein per serving when made with a milk and egg.

Or, try one of the many recipes “out there” that include oats, cottage cheese, banana, and eggs like this OR go super simple with a 3 ingredient pancake: ½ C cottage cheese, ½ c. rolled oats, and 3 eggs. Blend in a blender and cook!

National Cruciferous Day?

Alright this one isn’t real – yet! But we think it should be!

Cruciferous vegetables have been shown to have cancer-fighting attributes and contain many beneficial properties. Cauliflower has come back into fashion with all sorts of new ways to prepare it – cauliflower crusts anyone?

If you haven’t jumped onto the cruciferous wave yet, give this Cauliflower Hash recipe a whirl. It cooks up fasts and you’ll struggle not to eat the whole thing!

Chop a head of cauliflower and an onion and sauté until starting to brown. Toss in paprika, salt, pepper, and water and cook briefly until the cauliflower is tender. Add minced garlic and lemon juice and enjoy!

Happy Pi Day!

This one is for real though! (3/14…3.14, get it?)

Let’s talk PIE…better yet, PIE for dinner, not dessert! Have you tried Spaghetti Squash Pie? Think, spaghetti squash, zucchini, fresh basil and marinara all wrapped up in one dinner!

Alright, alright that one isn’t dessert though…If you need a little sweet, here’s an Apple Pie Shake recipe!

Éirinn go Brách!

Now surely you have heard of St. Patrick’s Day, but we’ve got a special smoothie to try in honor of the holiday! Skip the popular green shake that packs 63 GRAM OF SUGAR!

Green smoothies are commonly created by adding spinach to smoothies. Spinach is nutritious, but essentially tasteless in smoothies so it’s a great addition for a vitamin and mineral boost!

Try this St Patty’s Day Smoothie Treat: Blend 1 frozen banana, 1 cup spinach, ¼-1/2 Tbsp. of cocoa powder, ½-1 scoop vanilla protein powder, cacao nibs, and unsweetened almond milk to taste. Greener? Add some matcha powder! Need more healthy fats? Add some flax or hemp seeds!

Special Mention:

Happy 10 Years to Ellipse Fitness St. Louis!

It’s time to throw a party! Need to bring a dish to pass? Try a Chinese chicken salad with cabbage, lettuce, fresh herbs, and chicken. Check out this great recipe here! (you can swap iceberg lettuce for romaine for a few more nutrients and add as much cabbage as you see fit)

AND try an old Ellipse Fitness Favorite: Party Pepper Salad filled with sweet peppers and beans.

Excellent Recipes Celebrating Mardi Gras and Lent!

It is NEVER the wrong time of year to try some new things in the kitchen! Boredom is absolutely one of the number one reasons people fail to stick with healthy habits, so mix things up with some new recipes and take in the spirit of the season!

Mardi Gras

Fat Tuesday is well known as a holiday for binging on heavy foods in preparation for the fast of Lent, but we have some delicious recipes for you to try out that will delight your taste buds AND protect you from regret!

Gumbo

This fantastic Gumbo Recipe combines Shrimp and Chicken with a bunch of veggies and BIG flavor to create a dish you won’t forget!

Jambalaya

What’s the difference between Jambalaya and Gumbo you might ask? While Gumbo is more of a stew, Jambalaya is more of a rice-based dish essentially.

This Jambalaya Recipe may just become a year-round staple as it is light and filling at the same time, packs big cajun flavor and that Andouille Sausage is just the icing on the cake so-to-speak!

Ash Wednesday

Ash Wednesday is the first day of Lent, the 40 days before Easter Sunday. For many, this is a day of an abstinence from all meat and foods made with meat, along with each Friday during lent.

There are many meals that are complete and tasty that don’t include meat! From a non-religious standpoint, many people choose to practice Meatless Mondays, or just choose one day a week to abstain from meat consumption for health or environmental reasons.

Whatever the reason, we’ve got a Whole-30 Approved, Veggie Power Bowl for you! And best of all, it’s simple:

Roast a pan of vegetables, make a simple sauce (whisk lemon juice, tahini, garlic, cumin, small amount of water and salt), and serve with hard boiled eggs or beans like garbanzo or black beans. Check the recipe here!

Lenten Fridays

Lent has begun for many, and some have a tradition of fish on Friday’s! Another great many of us just need an excuse to incorporate more fish in our diet.

Fish is a great part of a balanced diet with high protein and low fat. Even fatty-fish (like salmon) have huge amounts of beneficial omega-3 fat that helps offset our often high omega-6’s that can come with overconsumption with red-meat. Never tried fish tacos? You’re missing out!

Check out these Mahi-Mahi Blackened Fish Tacos! Going low carb? Skip the tortilla and make it into a bowl with extra cabbage!

While EVERY day may not be a holiday, that doesn’t mean you can’t be grateful for every new day and new beginning!

According to UCLA’s Mindfulness Awareness Research, finding happiness and gratefulness in each day literally changes our brain and makes us healthier and happier!

Let’s be grateful for the impending return of Spring, and don’t forget Sunday, March 10th begins Daylight Savings Time! Set your clocks ahead when you go to bed!

It’s time to leap ahead into spring cleaning our mindset, simplifying our lives and homes, and start planning your spring garden!

Chickpeas – WAY More Than Hummus!

Two-weeks ago we talked about plant-based eating. Chickpeas, also known as garbanzo beans have a moderate calorie load and are a great source for fiber, protein, vitamins and minerals. Despite their starchy appearance, chickpeas fall into the low-glycemic load category (with a glycemic index of 28).

Make chickpeas, from dry, easily at home with an Instant Pot! Dried beans are incredibly cheap even compared with their canned counterparts and aren’t loaded with sodium! Check out a super easy NO-SOAK chickpea recipe from a previous blog post using an Instant Pot!

First: Some Background

Chickpeas were first harvested in 3000 B.C in southeast Turkey and later spread to India and Africa. Today they are a part of many nutritious dishes by swapping out less nutrient dense items like pasta.

Chickpeas are classified pulses. Pulses are part of the legume family, any plant that grows in a pod, but a pulse is the dry edible seed within the pod. Pulses are complex carbs, which means they stick with you longer releasing energy over time vs simple sugars which release all their energy at once – increasing blood sugar and fat storage.

Pulses contain PREbiotic fiber (undigetstible plant fibers that feed the probiotics/good bacteria) which contributes to gut health! These powerhouses of nutrition contain more folate than kale! Eat more vegetables by dipping them in your own fresh hummus, or incorporate chickpeas into your diet many different ways via the recipes below!

Recipes

Make Your Own Hummus!

In a food processor, combine 1 can of chickpeas, 2-4 Tbsp. water, 2 Tbsp. olive oil, 1 Tbsp. lemon juice, 1-2 cloves of garlic, 1/4-1/2 Tsp smoked paprika, 3/4 Tsp cumin, and 1/2 Tsp salt. Blend until smooth! Get creative with add in’s like spinach, olives, feta cheese, and more! If you like thinner hummus, simply add more water. Super FAST and TASTY!

Charred Chickpea Corn Salad

Combining chickpeas, quinoa, sweet peppers, and avocado – this healthy recipe is amazingly delicious!

Check it out here!

Super-Fast Chicken and Chickpeas

Directions: In a large skillet, sauté the garlic in 1 tsp olive oil for a couple of minutes, then add the chicken and onions. Stir fry for a few minutes, until onions begin to brown, then add the remaining ingredients. Continue cooking and stirring for about 5 minutes, until the meal has a good consistency.

– 8 oz roasted chicken breast, chopped
– 1 can (15.5 oz) chickpeas, drained
– 1/2 onion, chopped
– 1 large tomato, chopped
– 2 tsp olive oil

– 2 cloves garlic, chopped
– 1/4 tsp cumin
– 1/4 tsp salt
– 2 cardamom pods (Or equal parts cinnamon and nutmeg)

Moroccan Chickpea Quinoa

Here we’ve found a really interesting recipe for sweet & savory, 30-minute Moroccan chickpea quinoa salad made in one pot!

Easy, nutritious, beautiful AND delicious!

Get the recipe here!

Spinach & Sweet Potato Crustless Quiche

Try chickpeas for BREAKFAST with this veggie quiche! (note: nutritional yeast is part of the recipe which gives it the cheesy flavor without cheese!)

Roast sweet potato cubes in the oven, then combine chickpea flour, nutritional yeast, salt and water. Mix with roasted sweet potato cubes, spinach, garlic, and pepper. Bake for 30 minutes. Voila!

Full recipe here!

Leftover Holiday Ham? Recipes to Make the Best of it!

Ham at Christmas was originally known as the Yule Ham. Initially termed “hamm”, the word was defined as meat from a hog’s hind legs. It was said to have started with the German pagan tradition, presented to appease the god, Freyr – the god of fertility, harvest, and boars! (Another pagan tradition included the Christmas Tree!).

China was actually the first to start curing ham in 4900 BC, but enough with the history lesson. This week we have numerous ways to use up that leftover holiday ham!

Leftover Holiday Ham Recipes!

Ham and Veggie Casserole

Without cauliflower on hand, this recipe was tested with Costco Stir Fry Vegetables and it turned out fantastic! It’s a forgiving (meaning you can add as many veggies as you like!) recipe that combines ham, veggies, and a lighter cheese sauce topped with toasted bread crumbs. Get it here!

Cheesy Egg Stuffed Peppers

Microwave some bell pepper halves for 3 minutes to soften. Fill with chopped ham, sautéed onions and chopped peppers, beaten eggs, and top with a sprinkling of cheese. Bake at 375 for 35 minutes.

FYI – This recipe makes extra fill so consider using 3 pepper halves. This recipe was enjoyed by kids and adults alike!

Ham and Brussel Sprouts

Simply toss 1 pound of brussel sprouts halved with 1 tablespoon lemon juice, 1 cup of cubed ham, a drizzle of olive oil, sprinkle of salt, and a clove of minced garlic in a baking dish coated with cooking spray. Bake at 375 for 30 minutes, stirring occasionally. Top with 1 tablespoon of toasted bread crumbs and 1 tablespoon fresh parmesan cheese.

Check out the recipe here!

Veggie Fried Rice Crispy Ham

This recipe includes protein and fiber rich edamame with ham in this unique recipe! Talk about mixing things up from the blend, heavy flavors of the holiday time.

Full recipe

Crockpot Cheesy Vegetable Soup

Remember that so many recipes are flexible! Though this one doesn’t call for protein, tossing in some ham or turkey can make it a more complete and filling meal…plus it is delicious and kid friendly! This wintery, healthier comfort food recipe was tested with 1 potato, extra broccoli and carrots, and ham and chicken tossed in.

Get it here from “Super Healthy Kids”!

***Just like chicken, ham is a good source of protein, vitamins, and minerals. However, ham’s high sodium content may increase your risk for certain health problems. Thus, using ham as a flavoring or add-in versus a main course may be a healthier way to use it.

Why is the sodium a concern in ham? Sodium nitrate specifically (found in many cured or processed meats) can be converted into nitrosamines during the processing, storage, or cooking process, and nitrosamines are linked to higher rates of cancer. Therefore, ham is best eaten as a special treat.***

Low Calorie Mocktails for a Guilt-Free Party Season!

Between Christmas and the New Year celebrations, the drinks are usually flowing and can cause havoc on fitness goals. We know it’s not reality for most to avoid all alcoholic drinks this season, so instead let’s talk about ways you can lighten up your cocktails!

Sparkling Water can be a magical ingredient when it comes to lightening up your cocktails. Stock up and get ready for healthier mixology 101 this week!

Moscow Mules

These are certainly a buzz drink right now! Everywhere you look it’s Copper Mugs and Ginger Beer. Unfortunately, they are also loaded with sugar! Topping 20 grams per glass and loaded with around 200 calories. Many ginger beers contain unwanted ingredients and most don’t even have actual ginger in them!

Here’s how to create a 100 calorie low sugar Moscow Mule. It combines ginger root, water, stevia, lemon juice, sparkling water, vodka and mint. Get the recipe here – YUM!

Green Tea Toddy

Jazz up your cocktail with green tea antioxidants! Brew 8 ounces of green tea and chill 1/2 for the next drink on our list!

For this one, use 4 ounces of the hot green tea and dissolve 1 oz of honey in it. Add 2 ounces of bourbon and toss in a cinnamon stick for flare. Simple AND delicious!

Fizzy Sparkling Mocktail

Use the leftover tea that you chilled in the fridge:

Pour 1/2 cup of Cherry Sparkling Hint Water over 1/2 cup of chilled green tea. Add fresh mint for an added minty boost and top with 2 oz Vodka if desired!

Blackberry Mocktail

Crush some blackberries in a glass. Add ice and 2 TBSP of lemon juice. Add 4 ounces of HINT Blackberry Fizz water. Enjoy and be Angelic!

Not feeling so angelic? Add 2 ounces of vodka and enjoy!

Too Much Work You Say??

Looking for a single step, lower calorie drink? Try the new White Claw Hard Seltzer. With 110 calories per can, it combines seltzer water, a spike of alcohol, and some natural fruit flavors to give you the feel of a cocktail without the load of calories and sugar.

Treat Yourself with Healthy No-Bake Goodies to Die For!

First it was Thanksgiving, now it’s holiday parties and prep! Offer to bring a healthy(er) option that you know is a safer go-to when you don’t know what you are stepping into. That is a strategy of winners!

This week we have some healthier no-bake holiday treats to share that you can whip up in no time!

Prepare Your Tastebuds!

Chocolate No-Bake Cookies

Delicious! Combine nut butter with some oats, almonds, and chocolate chips. All ingredients are prepped in a pot and plopped on some parchment paper to chill in the fridge until they set. Although they are high in fat, nuts and nut butters are a great source of protein, fiber, vitamins, minerals and phytochemicals!

No-Bake 3 Ingredient Peanut Butter Cookies

Did you know 80% of the world’s supply of maple syrup comes from Quebec, Canada? Now of course syrup is sugar (a good natural substitute), but it is also high in antioxidants and nutrients like zinc, potassium, and magnesium. These cookies are a quick healthier treat that can be tossed together for that last-minute party invite or cookie exchange.

Avo-Keto Chocolate Truffles

Avocados are amazing! With the fruit’s smooth texture and flavor, it easily lends itself to many styles of dishes. They’re also loaded with fiber, healthy fat, and 20 different vitamins and minerals! Simply combine melted chocolate with avocado, vanilla, and salt. Chill and then roll into balls and coat with cocoa powder!

Don't Need Something Sweet?

Although no-bake desserts are always a hit, you could also bring an appetizer or dip to your next party!

Broccoli Pesto Dip

Think flavorful pesto with the vitamin boost of broccoli and a protein boost of ricotta! This dip is as simple as lightly boiling the broccoli and then tossing all ingredients into a food processor. Serve with vegetables or pita chips.

Deviled Egg Salad

Do you like the idea of no-bake recipes but want a touch of classic? Check out this Deviled Egg Salad recipe. It’s much more dignified than trying to stuff a half an egg into your mouth! Consider replacing mayo with plain Greek yogurt or a mixture of the two. Time Saver: Did you know you can purchase hard boiled eggs at Costco?

Let’s Talk Turkey Folk! (Recipes for Leftovers Inside!)

Are You Hosting Thanksgiving Dinner?

Consider buying TWO turkey while they are specially priced and save one in the freezer for later or make 2 right away and freeze leftovers for future easy meal prep! Below we’ve got a bunch of recipes to make use of all that leftover lean, healthy protein!

Tips for Surviving a Holiday Built Around Overeating!

• It’s easy to indulge on Thanksgiving, without even trying, especially if you’re attending more than one meal! It’s a long day off and most of you have the day off, start on the right foot by working out, going for a walk/hike, or just being active first thing in the morning! You will “feed” your mindset to help make better choices throughout the day.

• After getting your fit on, make sure to eat a NORMAL breakfast. Don’t skip breakfast in an effort “save calories” for your Thanksgiving lunch or dinner. You will end up going into the meal starving and almost certainly overeat!

• Bring a dish to pass that you consider a “safe zone” in regard to a healthy option. Create a game plan and stick to it, but still enjoy the day and be kind to yourself. Love pie? Have a piece of pie for goodness sake! Perhaps skip the dinner roll or sugar-laden sweet potato casserole to make room for it.

Last But Not Least…Give Thanks!

Give thanks for those around you, the life you’ve been given, and the community that surrounds you. Life can sometimes throw us lemons, it’s up to us to keep an eye on the blessings and using the gifts we’ve been given. Let today be the first day in a season, in a YEAR of giving! Giving thanks, building up those around us, and becoming the change you want to see in the world!

Bust Out the Recipe Books!

Turkey sandwiches get old real fast after a couple of days. Try out these fresh takes on turkey leftovers to switch things up and use the rest of that bird!

Turkey Enchiladas

The recipe calls for low-fat/low-carb ingredients, but feel free to adjust for your own nutritional needs!

Turkey Tortilla Soup

Crispy tortilla strips and flavorful low calorie soup combine for the perfect come-down from Thanksgiving feasting!

5 Ways to Boost Your Breakfast Protein for Better Results!

Breakfast.

Just the word brings about warm fuzzy feelings of coffee, toast, pancakes, potatoes, oatmeal, muffins, and more…carbohydrates.

You may be hard pressed to find someone who doesn’t find breakfast to be their favorite meal of the day, but there is often one major problem with breakfast – the lack of protein! (and veggies for that matter)

Work to get a protein source at breakfast as well as a vegetable, or least a fruit to pack some extra nutrients in your “most important meal of the day”! This helps to set you up for recovery from your workouts and ensures you are giving your body what it needs to reap the benefits of all the hard work you put in at the gym!

1. Start Simple!

Start easy by making a homemade parfait with plain Greek yogurt, fruit, seeds, and perhaps a dollop of local honey or maple syrup.

Greek Yogurt is a great protein source, but be aware of flavored yogurts!! You wouldn’t believe how much sugar they add into even “healthy” brands.

2. Add Eggs!

Eggs can be as simple as hard-boiled eggs (an Instant-Pot makes these super easy by the way!) or as fancy as a breakfast casserole (think leftovers for the week!). Check out this recipe for a breakfast casserole that combines spinach, bell peppers, onions, mushrooms, eggs, and hash browns for a nutrient packed and high protein breakfast!

3. Add Cottage Cheese!

Cottage cheese can be added to many dishes to add a protein kick, like shakes and baked goods. Especially for those who aren’t a big fan, adding to baked goods is quite good!

Have you tried our classic Ellipse Protein Pancakes with cottage cheese, oatmeal, and egg beaters as the main ingredients?

Or maybe even go as simple as serving cottage cheese and berries with some Kodiak Pancakes. If you haven’t found Kodiak cakes in the store yet, you’re missing out!

4. Add Protein Powder!

So many people count on that quick morning shake or smoothie. Try adding a scoop of protein powder (and even consider a greens powder) to give your breakfast a major nutrition boost!

See the cottage cheese suggestion above as well, because it makes a great add-in to shakes as well to thicken them up and add protein.

5. Add quinoa!

Quinoa? That’s right! Quinoa has 8g of protein per cup – the highest of any grain – and it’s a vegan/vegetarian source of protein!

Try this Cinnamon Toast Breakfast Quinoa with cinnamon, pecans, and maple syrup! YUM!!

Or try this Sweet Quinoa Breakfast Bowl!

Break The Fast with Protein

Choose breakfast consciously instead of mindlessly grabbing the same thing each morning! Plan it like any other meal throughout the day.

Try adding some beans to your breakfast burrito or it could be as simple as adding some vanilla protein powder to your coffee in place of creamer (TIP: make sure to cool a small cup of coffee to mix the powder in first so it doesn’t clump from too high of heat. then add the rest after it’s been emulsified).

Pumpkin Recipes Galore for a Very Delicious Halloween Season!

It’s pumpkin season!

Let’s Kick It Off With Some Fun Facts:
– Pumpkins are a winter squash native to North America
– In other parts of the world ANY winter squash is referred to as a pumpkin)
– Because a pumpkin contains seeds, scientifically it would be classified as a fruit, though nutritionally it’s more like a vegetable
– Pumpkins are 94% water (low calorie!) and high in vitamin A (beta-carotene) and fiber
– Beta-carotene may reduce the risk of developing certain types of cancers. Grab your pumpkins and pumpkin puree this week to try some delicious new seasonal recipes!

As a storage crop, pumpkins can be stored in a cool dry place for up to 2 months. The best pumpkins to cook with are “pie pumpkins” which are a smaller and sweeter variety as opposed to the ones you carve for Halloween.

Know The Difference!

It may sound obvious to some, but you must be sure to make the right choice when grabbing canned pumpkin puree from the store!

There is a difference between “Pumpkin” and “Pumpkin Pie Mix”, although the cans sometimes look darn near identical.

Pumpkin Pie Mix however can have as many as 10-15 grams MORE sugar per serving!! And that adds up fast. Pumpkin is naturally sweet on it’s own, consider just adding some nutmeg, cinnamon and clove for authentic pie flavoring!

Let's Get Cooking!    

Flourless Pumpkin Muffins

These Healthy Flourless Pumpkin Muffins are moist, delicious, and super easy to make. They’re gluten-free, oil-free, dairy-free, and refined sugar-free!

Pumpkin Chocolate Yogurt

Combine Greek yogurt with pumpkin puree, honey, cinnamon, and cocoa powder – Enjoy!

Crustless Pumpkin Pie

Did someone say PIE? We would be foolish not to mention such a thing in pumpkin season after all…

This recipe recommends your sugar of choice or xylitol which is often used as a sugar-free substitute. Xylitol is a naturally occurring alcohol in many plants and contains 2.4 calories per gram in comparison to 4 calories per gram for table sugar.

Tired of the Same Old Protein Shake?

• 1 scoop vanilla protein powder
• 10 oz unsweetened almond milk
• 1/4 cup pumpkin purée (try frozen puree for a thicker consistency!)
• 1 tsp pumpkin pie spice
• 1/2 tsp vanilla extract
• 1 cup ice
Blend and enjoy!

Healthy Pumpkin Soup

Velvety, creamy, rich and smooth…this is such an easy, healthy pumpkin soup recipe that you will be able to pull off in no time!

Blueberry Pumpkin Oat Muffins

This recipe replaces the oil or butter with pumpkin puree and applesauce which keeps the muffins moist without losing flavor. By having one of these instead of your standard coffee shop blueberry muffin, you’ll save 200 calories and 18g of fat!

Find the full recipe here!

How d’You Like Them Apples?!

It’s that time of year again! Go out to a local orchard and pick some fresh apples! Did you know many store-bought apples could have been in cold storage for almost a whole YEAR before they end up in your kitchen?

Fun Apple Facts!

• Apples ripen 6-10 times faster at room temperature than if refrigerated.

• Many store-bought apples could have been in cold storage for almost a year before they end up in your kitchen!

• The ONLY apple native to North America is the crabapple.

• It takes 2 pounds of apples to make a 9-inch apple pie, and about 36 apples to make a gallon of apple cider!

• Did you know? Apples are grown in ALL 50 states!

Why You NEED Apples in Your Life!

• A standard apple contains less than 100 calories and is a good source for fiber and vitamin C!

• Apples help lower cholesterol and the risk of type 2 diabetes, so as the saying goes…”An apple a day keeps the doctor away!”

• Apples are high in polyphenols which act as antioxidants, so they are great for your immune system and heart!

Love Apples, but Tired of Eating Them Plain?

We’ve got you covered! Check out these great, simple recipes to have your apples all kinds of different ways!

Apple Pie Energy Bites

– Packed with fresh apples, dried cranberries, nuts and warm spices, these bite-sized snacks are full of protein and will boost your energy to get you through the day! Ready in only 10 minutes!

Grandma’s Apple Butter (No Sugar Added!)

– This apple butter contains only the natural sugars of the apples, and is made in the Instant Pot in just one hour!

Slow-Cooker Apple Sauce

– What I love about this recipe is that it’s just about as easy as it gets– the only ingredients are apples and water, and all you have to do is throw them in a slow cooker…

Want even more great Apple Recipes?? Check out our blog post from last apple season for more!

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