Tag Archives: recipe

Clean eating vs Prepackaged: Easy oatmeal recipes

Compare the ingredients of rolled quaker oats (in the big tub) to the conveniently flavored apple cinnamon and maple brown sugar oatmeal packets. Can you pronounce all the ingredients in the packets?

  
Here are some clean eating alternative recipes. Feel free to adjust for taste. FYI, Ten packets of the flavored oatmeal packets will cost you roughly $3, or 33 cents per serving.

The clean alternative for the apple cinnamon oatmeal and the cost:

Six servings of rolled oats (1/2 cup per serving) prepared. Grate 1/2 a small fresh apple (using a cheese grater) and 1 tbsp of ground cinnamon. Stir and place in small containers. Refrigerate for later or eat while warm.

Cost: 25 cents per serving. (Initial investment: 40 oz container of Quaker Oats is $4, small organic apple .60, container of cinnamon $1.)

The clean alternative for the maple brown sugar oatmeal packets and the cost:

Six servings of rolled oats, prepared (1/2 cup per serving). Add 2 tbsp of real maple syrup and 2tbsp of butter. Stir and place in small containers. Refrigerate for later or eat while warm.

Cost: 25 cents per serving. (Initial investment: 40 oz container of Quaker Oats is $4, bottle of grade A maple syrup $7 for 12 ounces and package of 4 sticks of butter $4)

If it is the convenience of the packets you like, make the six servings of this on Sunday, put it in tiny containers, and take those to work or heat them up in the morning. You can also buddy up with someone and split the cost if you are worries about not eating all the portions yourself.

Yummy! 🙂 kpl

#Healthylife Wild Salmon

On this #filetFriday I am featuring one of my favorite filets — Wild Caught Salmon! Salmon is very easy to make and loaded with Omega-3 and Vitamin D.   Today I prepared mine with a tbsp of raw honey, some cayenne pepper and a slice of lemon. Cook on 350 degrees for 16 minutes and voila! Complement your salmon with a tasty side of broccoli, green beans or asparagus. 

When purchasing salmon you should always choose wild Alaskan salmon or Wild Sockeye Salmon instead of farmed salmon. This great article on WildForSalmon.com explores the large differences between the two types, but in general farmed salmon are fed horomones, are more susceptible to illnesses and have a higher mercury rate than wild salmon. Often, the salmon served in restaurants is farmed unless stated otherwise in their menu. 

My family purchases the wild sockeye salmon at Costco. Kirtland brand of 3 pounds of wild sockeye salmon filets runs  around $30. 

It’s easy to eat “green” #tastythursday #peachykeenlife

Happy St. Patrick’s Day! Today, I have decided to eat all naturally green inspired meals today. For breakfast I made my own lime flavored greek yogurt.

  
A great way to keep your yogurt tasty and healthy is to buy it unsweetened and add natural juice or real fruit to it. A lot of popular name brand yogurts aren’t very healthy — there is a lot of added sugars and unnatural sweeteners. My personal favorite is greek Fage yogurt because its cows are not fed antibiotics, greek yogurt has natural probiotics to help prevent ‘leaky gut’ issues, and is high in protein to keep you feeling full. 

Adding Fresh-squeezed juice from limes, lemons and oranges to greek yogurt tastes dreamy — I add stevia to get a little added sweetness to the greek yogurt.

Enjoy St. Patty’s Day! Kpl 🙂

Thin Mint Cookie inspired protein shake #tastytuesday #peachykeenlife #healthylife

It is girl scout cookie time, and if you are anything like me, it is so hard to say no to the angelic faces selling you the cookies. It is even harder to resist the cookies themselves! 

  
This is one of my favorite protein shake recipes and it tastes just like a thin mint girl scout cookie! I listed the organic ingredient option since I am an organic buff but you may certainly substitute for standard product.

Remember we are 12 weeks away from bikini season! Want to get in shape? Join one of my workout challenge groups and I’ll help you get there. Click on the healthy life tab!

Kpl 🙂

#fridayfavorites Sweet Potato Fries (Yam) 

  
Sweet potatoes are a delicious healthy treat. Packed with vitamin A, vitamin B6, vitamin C, iron, potassium, beta carotene and magnesium.  Unlike white potatoes, a sweet potato releases its sugar more slowly which prevents sugar spikes. 

My favorite sweet potato recipe?  

Cajun sweet potato fries. 

Cajun-spiced sweet potato fries baked to crispy perfection. Simple, healthy, fast and packed with spicy-sweet flavor! Just 9 ingredients!

2 large sweet potatoes, scrubbed clean (organic when possible)

2 Tbsp olive, canola or melted coconut oil

1/2 tsp sea salt

1.5 tsp garlic powder

1.5 tsp smoked paprika

1.5 tsp dried oregano

1 tsp dried (or 2 tsp fresh) thyme

1/4 tsp black pepper

1/4 tsp cayenne pepper*

OPTIONAL: 1 Tbsp sugar of choice (coconut + cane are best)

Preheat oven to 425 degrees F.

Leave the skin on and cut sweet potatoes into thin, even match sticks with a very sharp knife.
Transfer to two baking sheets and drizzle with olive oil. Then sprinkle with seasonings, sugar and toss.
Transfer fries to 1 large or 2 baking sheets and arrange in a single layer to ensure they crisp up.
Bake for 15 minutes and flip/stir to cook on the other side. Bake for 10 to 15 minutes more, or until brown and crispy. You’ll know they’re done when the edges are dark brown and crispy.
Remove from oven and either serve as is, or drizzle with a bit of maple syrup or honey to offset spiciness (optional).
* If you aren’t into super spicy foods, just scale back on the cayenne a bit for slightly less heat without sacrificing flavor.
* Cajun spice mix adapted from bon appetite .

Nutrition Information — Serving size: 1/3 of the recipe Calories: 265 Fat: 9.8g Saturated fat: 1.4g Carbohydrates: 43g Sugar: 1.2g Fiber: 6.7g Protein: 2.7g
One of the ladies in my challenge group shared this recipe with me. (A challenge group is a virtual place where we come to check in when we finish out workout, share recipes, provide encouragement and inspire each other to be better people. If you are interested contact me or visit the ‘healthy life’ tab!)

Kpl 🙂