Recipes

Celebrate Mardi Gras and Lent With These Recipes!

This week kicks off Mardi Gras and Ash Wednesday, the start of the Christian Lenten season. Mardi Gras is a Christian holiday dating back thousands of years to pagan times. Around the world, Mardi Gras is also known as Carnival and is largely celebrated by Roman Catholic populations on the day before Lent begins. But let’s break it down…

Fat Tuesday

Today many celebrate Mardi Gras, which is French for “Fat Tuesday”. “Traditionally, in the days leading up to Lent, merrymakers would binge on all the rich, fatty foods—meat, eggs, milk, lard, cheese—that remained in their homes, in anticipation of several weeks of eating only fish and different types of fasting.”
Source: https://www.history.com/topics/holidays/mardi-gras

Ash Wednesday

Ash Wednesday kicks off the Lenten season which consists of the 40 days between Ash Wednesday and Easter Sunday. Did you know the ashes used in the Christian celebration are palm leaves burned up from the previous year’s Palm Sunday celebration? For many, this is a day of an abstinence from all meat and foods made with meat, along with each Friday during lent.

Meatless Days

Wednesday started the Lenten season and so we’re talking fish and meatless meals! 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.

Fish Fry Alternative

Keep your fitness goals in check by skipping the fried fish and opting for the terms grilled, baked, poached, steamed or broiled when searching for recipes or eating out.

Want to try something new? Try grilling your fish on different types of planks for a new flavor! https://www.allrecipes.com/article/plank-grilling/

Meatless Chili

Meatless doesn’t have to mean you are confined to fish, if you don’t want to. Quinoa, lentils and sweet potatoes offer great meat alternatives without sacrificing taste. It’s still cold outside, so warm up with a Quinoa Chili recipe that combines your basics of various beans plus corn and quinoa for a nutrient packed dish.

Tacos!

Roasted Cauliflower and Lentil Tacos with Cream Chipotle Sauce combines roasted cauliflower with familiar taco seasonings and lentils for a nutrient and protein packed dish! Want to skip the tortilla? Serve warm over lettuce greens!
https://cookieandkate.com/roasted-cauliflower-and-lentil-tacos/

Different Fish

Try a simple Tuna Burger! Combine a can of drained tuna, 2 T chopped onions, 2 egg whites, ½ C panko and ½ t pepper. Form 2 patties and pan fry for about 4 minutes per side. Eat as is or serve on sprouted grain bun. Looking for something even lighter? Have you tried Smart Baking Company Smart Buns? Smart buns are gluten-free, 63 calories, high in fiber and have 10 grams of protein! Check them out here!

It’s Time for Celebration! Recipes and Fun Facts About The Holidays

Hanukkah, Kwanzaa, Christmas, New Years…family in town, travelling, parties, and more! We’ve got you covered this holiday season.

Hanukkah!

Hanukkah, also spelled Chanukah, is the Jewish festival of lights and commemorates the victory of the Maccabees over the Syrian Army. The celebration which begins today and lasts 8 days is in honor of the one-day supply of oil that miraculously lasted 8 days to light the Holy Temple in Jerusalem. Also in commemoration of the oil is eating many foods cooked in oil, but! You can still celebrate with a healthy twist to the traditional latkes (laat-kuhz) with

Cauliflower Latkes: Pulse 2 cups of cauliflower in a food processor to turn it into “rice” (or just buy riced cauliflower). Microwave the “rice” for 2 minutes and squeeze out the extra moisture. Saute onion in a skillet until golden brown. Form patties of the “rice”, onions, breadcrumbs, egg, and seasonings and pan fry in light oil. Serve with Greek yogurt and applesauce.

Get the complete recipe here!

Christmas!

Frankly, we have given you lots of Christmas recipes, tips and tricks about surviving the holiday, and more. But if you missed your Christmas Day workout, we’ve got you covered with a classic Ellipse at-home workout right here!

Kwanzaa!

Kwanzaa starts today and goes through January 1. Kwanzaa is an African American celebration of culture, started in 1966 during the civil rights movement. Each day focuses on a different theme: unity, self-determination, collective work and responsibility, cooperative economics, purpose, creativity and faith. The holiday is celebrated with food, candle-lighting, symbols placed around the home, singing, dancing and a traditional meal.

Fun fact: Kwanzaa has two a’s. One is kwanza – a monetary unit.

New Years!

New Year’s Eve and Day are just around the corner. New Year’s is often about the party and celebration of the new year coming in. What does 2020 mean for you? What is your goal for 2020? Muddle through the year just like 2019? Or is there something bigger?

Not sure? How about some of these?

• Commit to learn something new every day/week.
• Have an extra serving of vegetables each day.
• Commit to x number of days at the gym.
• Volunteer at least once a month.

Find a goal that resonates with you but is also achievable with where your life is at. Make 2020 a year to remember!

No matter your reason for celebrating, we hope you are sharing with the ones you love! Have family staying with you this holiday week or just looking to get back to some “normal” eating?

Try this SLOW ROASTED Parfait!

Combine black and red grapes with Stevia, or sweetener of choice and spread on a baking sheet to bake at 200 degrees for 3 hours. Remove and cool. Then layer grapes on top of some plain Greek yogurt and top with some walnuts and honey. Serving guests? Make it fancy by adding as layers in a glass serving cup. Full recipe is on today’s blog and searchable with the words “breakfast parfait” – or follow this link!

6 Marvelous “Dishes to Pass” this Holiday Season!

The holidays can be a great time with family and traditions, but for many it brings some fear of falling off the fitness and nutrition wagon. Play it safe by bringing a healthy dish to pass that you know is okay to dig into!

Healthier Strawberry Cheesecake

Need to bring a dessert? Combine 32oz of plain Greek yogurt with a small box of sugar free cheesecake flavored pudding mix. Slice up 2 pounds of strawberries and layer with pudding/yogurt mixture. Layer in a glass trifle bowl, and toss a couple strawberries on top, for a fancy presentation.healthier strawberry cheesecake! Combine 32oz of plain Greek yogurt with a small box of sugar free cheesecake flavored pudding mix. Slice up 2 pounds of strawberries and layer with pudding/yogurt mixture. Layer in a glass trifle bowl, and toss a couple strawberries on top, for a fancy!

Spinach Dip

Going with Greek yogurt and/or cottage cheese over mayonnaise or sour cream adds even more protein punch PLUS nutrients from the spinach! Here’s the rundown: Toss cottage cheese in a food processor until smooth. Combine cottage cheese, pressed/drained cooked spinach, water chestnuts, plain Greek yogurt, a package of dry veg soup mix, onions, and lemon. Chill for a few hours and serve with vegetables!

The full recipe can be found on the blog by searching Spinach Dip – or follow this link!

No Bake Pumpkin Pie Pudding

Add some nutrients to your dessert! Did you know pumpkin is actually a fruit? And a nutrient packed one at that! Add some vitamin A and potassium to your next dessert to pass. Whisk 2 cups pumpkin puree, 2 cup milk (almond milk, etc), 1.5 t cinnamon, 1/4 t nutmeg, and 1/4 t ginger. Add 1 package (5.1oz) sugar free vanilla pudding. Chill. Top with crumbled graham cracker crumbs and a few sprays of whipped cream to make it beautiful!

Mediterranean 7-Layer Dip

A twist on that classic 7-layer dip adds a healthy flare with plain Greek yogurt, hummus, veggies, and healthy fats!

First, create your yogurt mixture: yogurt, garlic, dill, lemon juice, salt and freshly ground pepper. Then, in an 8×8 dish, layer hummus, yogurt mixture, red onion, cucumber, tomatoes, feta and olives. Serve with whole grain pita chips, celery, or cut fresh veggies.

Get this classic Ellipse recipe here!

Healthier Brushetta

Try a healthier twist on bruschetta! Start by using toasted Ezekial Bread, cut in half, as your base.

Combine 2 cups chopped tomatoes, 1 T fresh chopped basil (or use fresh you may have frozen in cubes from the summer!), 2 tsp olive oil and 2 tsp balsamic vinegar (tons of great ones at local olive oil shops!), and 1 clove minced garlic. Top your toast with the mixture and top with some mozzarella.

TIPS: Have extra time? Let your tomato mixture marinate in the fridge for a couple hours. Need more protein? Add cooked, cubed chicken, to your tomato mixture.

3-Layer Mexican Dip

Layer 1: Mashed black beans with seasoning and Greek yogurt
Layer 2: Avocado mixed with yogurt and seasoning
Layer 3: Round it out with salsa!

Protein, healthy fats, and complex carbs ready to serve with vegetables or chips. Find the full recipe on the blog by searching 3-Layer Mexican Dip – or follow this link!

5 Incredible Fall Shake Recipes!

Whether it be for a meal/snack on the go, to get that protein in, or to satisfy a sweet tooth, shakes have become a HUGE part of the nutrition world. With Fall here, we’ve got some stellar shake recipes that are sure to leave you feeling satisfied! What is more “fall” than apples, squash, and cookies!

October is Pumpkin season! Try this nutritionally complete pumpkin shake loaded with vitamin A and other nutrients from your pumpkin puree.

PUMPKIN SHAKE
• 1 frozen banana
• 2/3 c pumpkin puree
• ½ c plain Greek yogurt
• 1/2 scoop vanilla protein powder
• ½ c milk (unsweetened almond, etc)
• 1 TBSP maple syrup
• ½ tsp vanilla
• ¼ tsp cinnamon
• ¼ tsp pumpkin pie spice and ice to thickness desired.

Not only does pumpkin puree work well for shakes, but butternut squash does too!

VEGAN BUTTERNUT SQUASH SHAKE (for 2!)
• Roast a butternut squash in cubes
• Blend 1.25 C roasted squash
• 1.5 C unsweetened almond milk
• 3-4 pitted medjool dates
• 1 T chia seeds
• 1-2 t cinnamon to taste
• 1.5 t vanilla extract
• ½ t ginger
• a sprinkle of ground cloves and ice to desired thickness.

TIP: Not ready to roast a whole squash for a shake? You can buy frozen squash cubes in the frozen vegetables area of your supermarket or simply substitute canned squash puree!

Get the full recipe here!

Have your bushel of apples from apple picking? Craving the great taste of apple pie?

APPLE PIE SHAKE
• 1 apple
• ¼ plain Greek yogurt
• ½ tsp vanilla
• 1 tbsp cinnamon
• 1 scoop vanilla whey protein
• ice to taste

Maybe fall conjures images of cookies baking in the oven more than apples and squash. Have no fear, we have your shake needs covered!

OATMEAL COOKIE SHAKE
• ¼ c old fashioned oats
• 1 frozen banana
• 1 c unsweetened almond milk
• 1 scoop vanilla protein powder
• 1/2 TBSP honey
• ½ tsp cinnamon
• ½ tsp vanilla
• 1/8 tsp ground ginger
• 1/8 tsp nutmeg
• 1/8 tsp salt

This shake from our friends at Precision Nutrition offers a complete meal replacement option since it includes your protein, vegetable, carb, and fat!

APPLE AND GREAT GRAINS SHAKE
• 6 oz water or unsweetened almond milk
• 1 scoop Vanilla Bio-Whey protein powder
• 1/2 apple or 1 small apple cored and sliced into wedges
• 6-8 raw almonds
• 1/2 cup uncooked oats
• 1 fist of spinach
• ice and cinnamon as desired

TIP: Blend all ingredients (except spinach, cinnamon, and ice) for 1 minute. Add spinach and blend until smooth. Add ice and cinnamon to desired consistency.

Want to make your own shake, but not sure where to start?

Check out this guide on how to build your own complete shake with 6 easy steps:
1. liquid
2. protein
3. veggie
4. fruit
5. fat
6. topper

PN Build Your Own Shake Guide

Make the Most of The Late Summer Harvest!

Summer is almost over but there’s still plenty of vegetables that are still being harvested or still need to be harvested. Late Summer Harvests include vegetables like onions, potatoes, garlic, shallots, leeks, cabbages, celery, eggplant, peppers, pumpkins and winter squash! This week we will be talking about recipes to go with the late summer harvest!

Celery

Grab some celery from your local farmer’s market or CSA and appreciate it since celery can be a little tough to grow…it isn’t greatly tolerant to heat or cold or drought. This finicky plant is great for cooking, salads, and more though. Plus, it boasts wonderful health benefits like reducing inflammation, aiding in digestion, and helping to alkalize our often highly acid diets.

Bell Peppers

Harvested in late summer, they are a member of the nightshade family which is the same family as tomatoes, eggplant, and potatoes (but not sweet potatoes!). Some people have sensitivities to nightshade produce that may experience gas, joint inflammation, headaches, and more. BUT, if you don’t have sensitivities they are also high in vitamins and antioxidants including a boatload of vitamin C. Red peppers pack the most nutrition since they have been on the vine the longest. TIP: All bell peppers start out green then change to yellow or orange before ripening to red.

Leeks

Leek’s are good at holding onto grit, so let’s talk prep! The tops will look darker than the rest. Cut the darkest part off and compost those or save for soup stock. Next cut off root (the fuzzy stuff at the bottom). The stem can be cut into rings or chiffonade (thin strips). Rinse the cuttings in a colander to get any grit out. TIP: Like onions and garlic let leeks sit for at least 5 minutes after cutting and before cooking.
Leeks can be tossed into pot roast, added to a pan of roasted vegetables, tossed into soups, added to a green salad, or tossed with cooked green beans to add a new flavor. Check out this link for a Salmon and Leek Dish!

Eggplant

A relative of the tomato, can be healthy when prepped in less “heavy” ways than the traditional eggplant parmesan. Eggplant is a non-starchy vegetable that can be grilled, roasted, stewed, breaded, or sautéed and can be used in many different types of recipes. Often used as a meat substitute in dishes like lasagna, it packs a meaty texture with its higher fiber content. Not sure where to start? Try this grilled eggplant and yogurt dip recipe! Just serve with pita chips or vegetables and you’re all set for your next dish to pass!

Garlic

Garlic is a perennial that grows in spring and is ready for harvest in the late summer. It is ready for harvest when the bottom two leaves turn brown. Garlic needs to be cured/dried out for about 2 weeks (like on a covered porch) before using. Rumor has it, the number of leaves on the stem will tell you how many cloves of garlic you will have! Garlic has a laundry list of health benefits, so make sure to include it in your regular recipes. Not used to using raw garlic? Just buy a garlic press and it is easier than you can imagine to mince your own garlic. BONUS: Although you probably run into vampires, garlic repels mosquitoes too!

Squash

If you are not a squash fan, odds are you just haven’t tried the right one or had it prepared in your tastes! Squash come in many varieties, textures, and flavors. Load up on different winter squash at your local farmer’s market since they can store for months in a cool dry area. Spaghetti squash are super easy to grow and can be microwaved or baked to produce strings/”noodles” that are tasty just with a little butter and salt, combined with spaghetti sauce, or added into a variety of recipes. Other squash can be roasted, pureed for sauces, and even cubed and frozen for later use. Follow this link for a Squash Breakdown!

A Dish To Pass: Healthy Version!

Ready to shop the farmer’s market? Read on and you’ll have dishes for the rest of the summer to bring to your cookouts and parties! Heading to a party, with a dish to pass, it’s a good idea to bring a healthy option that you know is “safe” for you to load your plate up with at a meal time that is often loaded with heavy/creamy salads and desserts. Come prepared!

Mango Avocado Salad

2 mangos + 2 avocados + juice of 1 lime + 1 seeded hot pepper + 1 bunch of chopped cilantro + garlic and salt to taste. Serve along with chicken and a few tortilla chips! Checkout this original Ellipse recipe here!
You’ll be the star of the party.

Skinny Broccoli Slaw

Combine broccoli florets, shredded red cabbage and carrots, sweet onions, and raisins and then top it with a dressing of plain Greek yogurt + apple cider vinegar + lemon juice and just a little sugar to offset the bitterness of your cruciferous vegetables. Get the recipe here!

Plan ahead as you’ll want this to sit and “marinate” for a couple hours for the best result. TIP: Make it even easier by purchasing a bag of “Broccoli Slaw” mix with the broccoli, cabbage and carrots all cut up for you!

Chunky Southwest Quinoa Salad

Quinoa, black beans, cherry tomatoes, red onions, and avocados. Toss with a light dressing of lime, cilantro, apple cider vinegar, olive oil, honey and spices. SO YUM! Full recipe here!
TIP: Throw a whole bag of dry black beans in the instant pot and fill water about 3x the height of the beans, set timer to 26 minutes. Perfect to flash freeze and keep in a freezer bag for salads like this one!
TIP2:
You can freeze quinoa too!

Slow-Cooker Balsamic Chicken

In a large slow cooker, add brussels sprouts and potatoes in an even layer and place chicken on top. In a small bowl whisk together balsamic vinegar, chicken broth, brown sugar, mustard, dried thyme, rosemary, oregano, and crushed red pepper flakes. Season generously with salt and pepper. Pour marinade over chicken and vegetables. Scatter all over with garlic. Cover and cook on high until chicken is fall-apart tender(4 to 5 hours). Garnish with parsley and serve with the juices. Recipe here!

Cucumber Feta Greek Yogurt Dip

Greek yogurt, English cucumber, crumbled feta, garlic, fresh dill, scallions, lemon juice. Mix everything together and put it in the fridge to cool and then you’re all set to bring it your next party or for your next snack or lunch! Recipe here!
TIP: Cut up some veggies or try it with crackers for dipping!

Healthy Spinach Dip

That’s right – a healthy version of the beloved spinach dip that you will love! This recipe includes cottage cheese, spinach, water chestnuts, plain Greek yogurt, dry vegetable soup mix, onion, and lemon juice! Serve it with an array kohlrabi, carrots, celery and other cut vegetables, melba rounds, and/or with bread chunks. Recipe here!

MUST SEE Breakfast Recipes for Whole Nutrition!

Breakfast can be on the most challenging meals to keep healthy, get protein in, and maybe even more so include vegetables in! Some will say they just don’t have time for that first meal of the day, but we have some quick and easy recipes that are sure to prove you wrong!

1. Classic Breakfast Burrito

Scramble eggs with veggies, add 2 T of salsa, and wrap in a sprouted grain/whole wheat tortilla! Need a little more healthy fat? Add some avocado!

TIP: If you need a quick healthier snack for later in the day, grab one of the tortillas and spread some peanut butter on it and roll up a banana inside!

2. DIY “Just Crack an Egg”

If you haven’t seen the Just Crack an Egg containers at your grocery store, it’s a quick and easy way to get a healthier breakfast in. (justcrackanegg.net). Peel the lid off the container and you’ll find a packet of cheese, a packet of sautéed veg, and a packet of a meat. You open all packets and combine with an egg or two and follow the microwave directions. They have 4 varieties and one is even keto friendly.

Try one or DIY: Use your Just Crack and Egg container, combine 1/4 c sautéed vegetables (like peppers, mushrooms, potato, onions), 1-2 T shredded cheese, and 2 T meat like turkey sausage or ham (one breakfast turkey sausage chopped is just about perfect!) plus your 1-2 eggs and follow the directions for microwaving.

TIP: Make your sautéed veg ahead and scoop out 1/4 c at a time and have your sausage/meat chopped/cubed.

3. Egg White Oatmeal

Mash a banana. Place in a larger bowl (so the oats don’t cook over) and combine with 1/2 c oats, 1/2 c milk or milk substitute, 3/4 c liquid egg whites, and 1/2 t cinnamon. Microwave 75 seconds, stir and continue microwaving :30/stir until fully cooked.

TIP: Make it your own! Add vanilla, walnuts, berries, flax seed, etc! (Find more here!)

4. Avocado and Egg Toast

A super easy and simple breakfast but you get everything you need in it! Get some bread (try oat nut bread or Ezekiel bread, but any bread will do) toast it, then mash up an avocado on the toast! Add either scrambled eggs on top or perhaps and over easy egg and then put whatever else you like on top! Cheese, salt, pepper, tomatoes, salsa, or spinach! You get carbs, protein, and some healthy fats!

5. Quinoa and Fruit Salad

Cook 1 c of dry quinoa. Toss with 1 c of each:
• sliced/diced strawberries • blackberries • blueberries • mango

Top with a choice of dressings: 1/4 c honey, 2T lime juice OR combine 1/8 c olive oil, 1/8 c apple cider vinegar, lemon zest and juice and a dash of honey or sugar.

TIP: Make it your own…Top with your favorite herbs like mint, basil and/or chopped walnuts, pine nuts or more! Too non-traditional for breakfast? Bring it to your next summer BBQ!

6. The GO-TO smoothie

Add some GREEN veggies and some extra phytonutrients to your favorite smoothie for a vitamin boost. Not sure where to start? Check out Precision Nutrition’s guide of how to build the perfect super shake/smoothie that guides you through picking a liquid, protein powder, veggie, fruit, fat, and topper.

BOOKMARK this important link!

BBQ Side Dishes and Summer Salads!

It is Summer time and BBQ season, so this week we have several recipes for you using the fresh produce you should be able to find at your local markets!

Green Beans

Green beans are in season! Like other legumes, green beans contain high fiber to keep you full longer. 1 cup of green beans has just 44 calories plus offers a good source of vitamin K, C, and folate. Eating green beans fresh or with a quick steam method will retain the most nutrients. Store fresh green beans unwashed in a plastic bag in your crisper drawer for up to 7 days.

Try this marinated bean salad to bring to your next BBQ: it combines green beans, kidney beans, and lima beans (swap out if you are not a lima fan!), tomato, and fresh herbs, olive oil, and lemon juice. That perfect “Fresh” salad for the summer!

Tomatoes

Keep ripe tomatoes on the counter away from sunlight. When the tomatoes become (too) soft, toss in the fridge. Keep in mind at the end of the season that green tomatoes can be placed stem side down in a paper bag to ripen (give it time though, it usually takes a while!). Tomatoes are full of water and fiber as well as a good source of vitamin C, potassium, vitamin K, and folate.

Serve yourself up a simple fresh side dish: 1 chopped cucumber + 1 chopped tomato + olive oil and salt. Delish!

Potato Salad

Going to that BBQ and need a dish to pass? Potato salads can be laden with heavy dressings and little nutrition. Add some extra veg and pull back on the heaviness with this potato salad makeover!

Tri-Colored Pepper Potato Salad uses red potatoes, sweet peppers, onions and a lighter sauce of white wine, chicken broth, lemon juice, garlic, dijon, and salt/pepper! TIP: Make it extra colorful with purple, red, and golden potatoes. You can find a 5# bag of cute little fully washed rainbow baby potatoes at Costco. Just cut in half and you are ready to go!

Berries and Melons

Blueberries and melons are coming into season! Find a local blueberry picking patch by searching Google for “Pick your own blueberries” and local patches will pop up. Blueberries are loaded with fiber and antioxidants (one of the highest antioxidant foods actually) plus low in calories. Melons are also a good addition to your diet with their high-water content, vitamin C and other great nutrients depending on the melon choice.

Bring the best of both worlds together with this Melon Berry Fruit Salad. Combine melons and berries with honey, lime juice, and mint. A perfect summer side dish to bring to your next BBQ/picnic. TIP: Store cut melon for about 3 days. If you find yourself with extra, freeze on a cookie sheet before tossing into a container for easy use.

Carrots

Carrots are coming into season! Did you know baby carrots have a lower nutritional vitamin quantity than full sized carrots? BUT WAIT! Baby carrots are actually a small carrot/carrots not allowed to fully mature, NOT the carrots we typically think of in bags (called manufactured baby carrots).

Bagged “baby” carrots are typically carrots that are grown closer together to have a narrow shaft but grow 8-10 inches long. They are then chopped apart and tumbled. The peels go to compost or are used as cattle feed. These carrots have similar, if not the same, nutritional quantities as their standard counterpart. When baby bagged carrots were first “invented” they were shaved down “ugly” carrots.

Summer Squash

Summer squash includes yellow squash, zucchini, and cute little different squash like the pattypan (looks like a little flying disc with scalloped edges) or ball squashes.

With both green beans and summer squash coming into season, there’s no better combination than the Summer Chicken Sauté from our own blog!