Shakeology No Bake Cookies

ALSO KNOWN AS…

Shakeology balls!

(I usually call them balls but it makes me giggle every time I hear IT)

Whenever I am craving sweets this is what I run to!

Ingredients:

1 Cup (or roughly 2-3 scoops) Chocolate Shakeology

1 Cup Dry Instant Rolled Oats

1/2 Cup All Natural Peanut Butter (or Powdered PB2)

1-4 cup Honey (I love to get mine local!)

Optional: Add tsp vanilla extract or coconut flakes

Mix all ingredient together into a bowl. If the consistency is too dry, add a few tablespoons of water. I usually need to. Then roll into 1  inch balls and place in the fridge or freezer. 12193573_10206697957465144_109066772111993244_nI love mine in the freezer. The kids love them too!

 

Advertisements

Spaghetti Squash Italiano and Kale Slaw with Wild Rice (Vegan Eating)

Today marks the second day post Ultimate Reset. It’s amazing what eating clean (Vegan!) can do for the body. I truly feel amazing and plan to continue this healthy lifestyle. I have gained some amazing things about good foods, some I did not even know existed, thanks to the Beachody’s 21 Day Ultimate Reset! This experience has truly been an eyeopener and the most life changing experience. Be sure to check out my YouTube Videos

Today I prepped and prepared these fabulous meals for Lunch and Dinner. They both taste great!! Who needs dairy or meats?! LOVED the Spaghetti Squash Italiano!!! My favorite so far…

Kale Slaw:
2    cups chopped kale, stems removed
2    cups shredded green (or red) cabbage
¼   cup dried cranberries
1    tablespoon toasted pepitas (Spanish pumpkin seeds)

Pepita Dressing:
2      tablespoons toasted pepitas
2      tablespoons water
2-3   tablespoons lemon juice
1/3   cup extra virgin olive oil
1      tablespoon raw honey or maple syrup
1      tablespoon dijon mustard
pinch of sea salt
ground black pepper

Put all the dressing ingredients into a blender (or magic bullet) and blend until combined into a smooth and creamy consistency. Put chopped kale, cabbage, and cranberries into a large bowl. Pour the dressing over the salad and toss. Cover with plastic wrap and let chill in the refrigerator for at least 30 minutes. Right before serving, sprinkle the salad with the remaining toasted pepitas.

Nutrition Facts:
Serves 4
Kale Slaw-
Calories 60, Total Fat 1.5, Sat Fat 0g, Cholesterol.0g, Sodium 20g, Carbohydrate 12g, FIber 2g, Protein 2g
Creamy Pumpkin Seed Dressing-
Calories 220, Total Fat 21g, Sat Fat 3g, Cholesterol 0mg, SOdium 90mg, Carbohydrate 5g, Fiber 0g, Protein 2g

Spaghetti Squash Italiano:
1 4-pound spaghetti squash
1 Tablespoon Extra Virgin Olive Oil
2 Garlic Cloves,minced
1 cup finely chopped red onion
1/4 teaspoon crushed red pepper flakes
1/2 cup finely chopped baby Portobello mushrooms
1 cup chopped zucchini
2 teaspoons dried oregano
1 teaspoon dried basil
2 teaspoons red wine vinegar
1 28-oz can of fire roasted diced tomatoes
2 tablespoons nutritional yeast
1/2 teaspoon sea salt
Fresh ground black pepper

Preheat the oven to 375 degrees. Cut the squash length wise and remove the seeds. Place the squash in a large baking dish, cut side down. Add 1/2 inch of water to the dish. Bake for about 40 minutes or until the squash is fork tender. Remove from the oven and let it cook slightly. Using a fork, scrape out the spaghetti -like strands and discard the skins. Set the squash aside.

In the meantime, heat oil in a skillet and saute the garlic and red onion with red pepper flakes until the onions are soft and slightly caramelized.  Add the mushrooms, zucchini, oregano, basil, and vinegar. Stir to combine and cook for 5 minutes until the mushrooms cook down and the zucchini softens. Add the tomatoes,nutritional yeast,. salt, and pepper, and cook for about 7 minutes to let the tomatoes simmer and met with the other flavors. Serve over the top of the warm spaghetti squash.

Nutrition Facts:
Serves 6
Calories 170, Total Fat 4.5g, Saturated Fat 0.5g, sodium 550g, Carbohydrate 32g, Fiber 7g, Protein 5g

Recipe provided from Healthy Chef Agi G via Karma Chow.

Day 14 Ultimate Reset Recipes (Vegan)

Meals were great today. Plan did call for Kaboch squash soup..ick..if you read my post yesterday you’ll know I did not like it, so instead I had some leftover Hearty Vegetable Miso Soup. During the Reset you can replace any meal with another meal in the same week. I haven’t substituted much but this soup I did.

Breakfast was 2 cups of fruit. We had half an Asian pear, a small apple, some red grapes, and a few strawberries.

Lunch- Microgreen Salad w/ 1tbs nuts, 2 cups of Hearty Vegetable Soup

Dinner- Edemame and Roasted Corn Succcotash with Lemon Pepper Kale

LUNCH

MicroGreen Salad

Ingredients

¼ cup shredded carrot

¼ cup chopped cucumber

¼ cup sliced red bell pepper

¼ cup sprouts (like radish, alfalfa, or broccoli)

¼ cup chopped tomato

¼ cup chopped jicama

Fresh herbs (like basil, cilantro, parsley, dill)

⅓ cup toasted seeds and nuts (like cashews, pecans, pumpkin seeds, or sunflower seeds)

Directions

In most produce sections, you can find bulk or bagged mixed baby greens, which may include lettuces, baby kale, mizuna, radicchio, etc. These are perfect. 2tbs of dressing optional such as  a vinaigrette

Nutrition

270 calories

18 g fat

2.5 g saturated fat

0 mg cholesterol

135 mg sodium

25 g carbohydrate

4 g fiber

5 g protein

254 mg potassium

Hearty Vegetable Miso Soup

Ingredients

1 tsp. extra-virgin olive oil or safflower oil

2 Tbsp. finely chopped yellow onion

1 tsp. finely chopped garlic

1 small carrot, cut in thin diagonal slices

1 small celery stalk, cut in thin diagonal slices

½ tsp. peeled and finely grated ginger

2 cups water

¼ cup broccoli florets

2 Tbsp. chopped fresh green beans

¼ cup shredded Napa cabbage or bok choy

1 Tbsp. wakame seaweed

½ tsp. toasted sesame oil

1 Tbsp. sliced green onion

1 Tbsp. miso mixed with 2 Tbsp. hot water (add more miso, to taste)

Directions

Heat oil in soup pot on medium heat. Add onion, garlic, ginger, carrot, and celery and sauté for 5 minutes until fragrant. Add water and simmer on low for 20 minutes until veggies are tender. Add broccoli, beans, cabbage, and seaweed. Stir and simmer until tender but not overcooked; broccoli and beans should remain crisp. Remove from heat and add sesame oil, green onion, and miso mixture. Serves 1.

Nutrition

170 calories

8 g fat

1 g saturated fat

0 mg cholesterol

830 mg sodium

21 g carbohydrate

6 g fiber

5 g protein

511 mg potassium

DINNER

Edamame and Roasted Corn Succotash

Ingredients

¾ cup frozen edamame

½ cup frozen corn, cooked and drained

½ shallot, diced

½ red bell pepper, diced

¼ red onion, diced

1 Tbsp. rice vinegar

1 Tbsp. extra virgin olive oil

2 Tbsp. fresh lime juice

2 Tbsp. fresh cilantro

Himalayan salt and herbal seasoning (to taste)

Directions

Preheat oven to 400° F and arrange corn in single layer on baking sheet. Roast for 10 minutes, or until caramelized and beginning to brown but not harden. Remove and let cool. Meanwhile, bring water to a boil and cook edamame for 5 to 7 minutes. Drain and set aside. Sauté onion, shallot, and bell pepper in olive oil for 10 minutes or until soft.

Add corn and edamame to onion mixture; cook on medium for 5 minutes. Add vinegar and remove from heat. Stir in lime juice, cilantro, salt, and seasoning. Serves 1.

Nutrition

190 calories

15 g fat

2.5 g saturated fat

0 mg cholesterol

770 mg sodium

14 g carbohydrate

6 g fiber

5 g protein

732 mg potassium

Lemon Pepper Kale

Ingredients

1 medium bunch green kale

Juice of 1 lemon

1 Tbsp. extra virgin olive oil

Himalayan salt (to taste)

Fresh cracked black pepper (to taste)

Directions

Wash kale and remove stems and center ribs; cut into bite-sized pieces. Steam until bright green and tender, about 3 to 5 minutes. Toss with remaining ingredients. Serves 1.

Nutrition

170 calories

15 g fat

2 g saturated fat

0 mg cholesterol

170 mg sodium

10 g carbohydrate

3 g fiber

3 g protein

352 mg potassium

We also did our grocery shopping for Week 3, The Restore Phase. A little nervous to be going all vegetables and fruit but very excited to be on the last week of the Reset.

Be sure to checkout my video log at YouTube.com/amysnyder4

Day 12 Ultimate Reset – Recipes (Vegan)

Cannot believe it is already day 12 of the Ultimate Reset, only 9 more days to go! We are in the second phase/week of the program, the Release Phase (cleaning out our..uhm..system!).  I have been extra tired these last few days but still loving the meals. I love how all the meals are planned for us. I enjoy preparing and cooking each meal, it feels so good to be eating clean! Not only that, my daughters are starting to join us! Tonight they asked to try the beets, I was surprised that I did not have to force them..so for dinner they ate Beets, Kale, and Corn on the Cobb. OH what a happy mom I am!

Enjoy these Recipes

Melanie – Age 7

Rayanne – Age 8

Hearty Vegetable- Miso Soup

Ingredients
1 tsp. extra-virgin olive oil or safflower oil
2 Tbsp. finely chopped yellow onion
1 tsp. finely chopped garlic
1 small carrot, cut in thin diagonal slices
1 small celery stalk, cut in thin diagonal slices
½ tsp. peeled and finely grated ginger
2 cups water
¼ cup broccoli florets
2 Tbsp. chopped fresh green beans
¼ cup shredded Napa cabbage or bok choy
1 Tbsp. wakame seaweed
½ tsp. toasted sesame oil
1 Tbsp. sliced green onion
1 Tbsp. miso mixed with 2 Tbsp. hot water (add more miso, to taste)

Directions
Heat oil in soup pot on medium heat. Add onion, garlic, ginger, carrot, and celery and sauté for 5 minutes until fragrant. Add water and simmer on low for 20 minutes until veggies are tender. Add broccoli, beans, cabbage, and seaweed. Stir and simmer until tender but not overcooked; broccoli and beans should remain crisp. Remove from heat and add sesame oil, green onion, and miso mixture. Serves 1.

Nutrition
170 calories
8 g fat
1 g saturated fat
0 mg cholesterol
830 mg sodium
21 g carbohydrate
6 g fiber
5 g protein
511 mg

Ingredients
¼ cup shredded carrot
¼ cup chopped cucumber
¼ cup sliced red bell pepper
¼ cup sprouts (like radish, alfalfa, or broccoli)
¼ cup chopped tomato
¼ cup chopped jicama
Fresh herbs (like basil, cilantro, parsley, dill)
⅓ cup toasted seeds and nuts (like cashews, pecans, pumpkin seeds, or sunflower seeds)

Directions
In most produce sections, you can find bulk or bagged mixed baby greens, which may include lettuces, baby kale, mizuna, radicchio, etc. These are perfect. Dress salad using one (or all) of the dressing recipes in the Salad Dressing section. Serves 1.

Nutrition
270 calories
18 g fat
2.5 g saturated fat
0 mg cholesterol
135 mg sodium
25 g carbohydrate
4 g fiber
5 g protein
254 mg potassium

Mediterranean Beets

Ingredients
1¾ cup beets, cut in ½-inch cubes
1½ tsp. extra virgin olive oil
1 Tbsp. finely chopped fresh parsley
1 Tbsp. fresh lemon juice
Himalayan salt and herbal seasoning (to taste)

Directions
Preheat oven to 400° F. Toss beet cubes with oil, salt, and seasoning. Spread in a single layer on baking sheet and roast for 45 minutes or until tender. Remove from oven and toss with lemon and parsley. Serve warm or chilled. Serves 1.

Nutrition
170 calories
7 g fat
1 g saturated fat
0 mg cholesterol
190 mg sodium
24 g carbohydrate
7 g fiber
4 g protein
810 mg potassium

Coconut Collard Greens

Ingredients
1½ tsp. extra-virgin olive oil
¼ yellow onion, diced
½ bunch collard greens, washed, stems removed, and cut into ½-inch strips
¼ cup coconut milk
⅛ tsp. Himalayan salt (optional)

Directions
Heat oil in large wok over medium-high heat. Add onion and sauté 10 to 15 minutes, until golden brown and very soft. Add collard greens and stir well. Add coconut milk and stir. Sauté another 10 minutes, or until greens are very tender. Add salt. Serves 1.

Nutrition
200 calories
19 g fat
12 g saturated fat
0 mg cholesterol
200 mg sodium
8 g carbohydrate
3 g fiber
3 g protein
286 mg potassium

Detox Your Way Into Fall..with Kale!

Have you ever tried Kale? Kale is is low in Saturated Fat, and very low in Cholesterol. It is also a good source of Dietary Fiber, Protein, Thiamin, Riboflavin, Folate, Iron, Magnesium and Phosphorus, and a very good source of Vitamin A, Vitamin C, Vitamin K, Vitamin B6, Calcium, Potassium, Copper and Manganese.

Dark leafy greens like kale boost chlorophyll levels in the digestive tract, helping with digestion; the veggie also supports healthy detoxifying functions of the liver, and puts an end to constipation. Clean eating, indeed!

Baked Kale Chips

Who knew detoxing could be so snack friendly? Light and nutty, baked kale chips make a healthy alternative to chips, and satisfy cravings for all things savory, salty, and crispy. Make kale chips work even harder for you by tossing them in curry powder; turmeric promotes healthy liver function, detoxifies the liver, and aids in digestion.

Green Detox Juice

While a liquid only diet is not the smart way to detox, including a nutrient-rich pressed juice into your routine has its benefits. Nutritionist Kimberly Snyder recommends her Glowing Green Smoothie to clients to “rejuvenate skin, fight aging, and increase energy;” she also recommends the juice as part of a healthy weight-loss program. Made up of about 70-percent green vegetables (and 30-percent fruit), this smoothie helps you eat far more kale than you ordinarily could.

Raw Kale and Brussels Sprouts Salad

http://www.fitsugar.com

Favorite Ultimate Reset Soup – Sweet Potato and Roasted Red Pepper Bisque

Ingredients

  • 1 sweet potato (aka garnet yam)
  • ¼ red bell pepper
  • 1 cup vegetable broth or water
  • 1 tsp. finely grated peeled ginger root
  • 1½ tsp. extra virgin olive oil
  • 2 tsp. miso paste, diluted in 1 tsp. hot water
  • Tamari or Bragg® Liquid Aminos, Himalayan salt, and herbal seasoning (to taste)

Directions

Peel and cube sweet potatoes. Cook in boiling water until tender. Drain and set aside. Meanwhile, roast a whole red bell pepper on gas stovetop or grill, turning frequently until evenly charred on the outside OR in your oven at 400 degrees for 15 to 20 minutes, turning every 10 minutes or until skin is charred.

Put pepper in bowl and cover with towel for 10 minutes to steam. Clean off skin and seeds by running under cool water. Remove seeds, cut in quarters, and chop one quarter into ½-inch cubes. (Set remainder of pepper aside for another use.)

Place sweet potato, pepper, broth or water, ginger, oil, and miso in blender. (If you want chunky soup, set aside some chunks of pepper.) Blend thoroughly, adding more liquid to achieve desired soup consistency. Transfer to a pot and gently heat on low until hot. Add tamari or aminos, salt, and seasoning as desired. Serves 1.
Nutrition

  • 220 calories
  • 7 g fat
  • 1 g saturated fat
  • 0 mg cholesterol
  • 530 mg sodium
  • 35 g carbohydrate
  • 6 g fiber
  • 3 g protein
  • 509 mg potassium

Welcome to the World of Eating Right!

I always thought I was a good eater.. I had breakfast in the morning (usually eggs, toast, yogurt..), I ate every 2-3 hours, made sure I got enough protein, drank a lot of water..etc.  I applied the 80/20 rule, ate mostly healthy, avoided processed foods…had a treat now and then, but recently I discovered that I haven’t been eating as healthy as I thought! …and BOY was I wrong. I know all about carbs, protein, and fats and how you have to expend more than you consume to lose weight. What I did not realize was WHAT you eat is just as important, if not more important than how MUCH you eat.

10 Days into the Ultimate Reset…and my life has forever changed. Call me cheesy, but it has! In more ways than I could ever imagine. As of 3 days ago we (Aaron and I..my bf) are eating Vegan Style!! I am loving every bit of it. We are on a strict meal plan that I spend everyday prepping and cooking for. I love every bit of it.  Our diet has completely eliminated all dairy and meats (animal products) and contains NO processed foods or refined sugars. I have NEVER felt so good in my life. We eat a lot of greens, rich and full of the nutrients our bodies need. Some of the benefits that I have noticed include better sleep, more energy, no “breakouts”, less stress, amazing mood enhancement, weight loss (9lbs!), and most of all..BEST of all my relationship with my daughters and Aaron has improved! I am enjoying life again, I now laugh at the things that used to make frustrate me.

I realize now that I used to be a “grazer”. I ate healthy meals but I was constantly in the kitchen snacking, taking bites of the kids’ food, eating the food as I prepared it… I did not think I was that bad, but it was worse than I had realized. No wonder I had plateaued for almost 2 years! I was eating my calories in snacks. I now have a set schedule, a planned meal time. No more snacking, no more grazing, no more eating because it taste good or because I am stressed. I’ve learned this new appreciation for food! One I’ve never had before. Food IS fuel for your body. And if you want to feel good you’ve got to eat good!

I am a cook! I can cook! Sometimes I feel like a Chef in the kitchen, but it is therapeutic in it’s own little way. If you know me you’d know that I am a fitness freak..but now I am a true health nut (and chef..lol) I hadn’t realized that there were so many health whole foods out there. I’ve eaten several things that were never a part of my diet before…such as millet, hummus, quinoa, squash, kale, chard, and beets.  I love having a meal plan and prepping all my foods myself. Prior to this experience we would regularly grab a salad at Quiznos, no more of that! We got a salad making pro in the house. TO top it all off our 7 and 8 year old girls are eating these foods too. Sometimes it takes them a while to try it, but I was surprised when they tried the sweet potato and roasted red pepper bisque!

I will continue to live this way even after the 21 Day Reset. I am thinking I would like to eat Vegan but may add in eggs 🙂 I cannot express to you in words how different I feel than I did 10 days ago. I feel as if I am dreaming…

I would like to share with you the foods that I am eating as I venture out on this new journey in life!

Follow me as I share the meals I prepare and enjoy 🙂 Try a few new recipes, you may just be surprised.

Visit my YouTube Channel! http://tinyurl.com/8rs7z4p 

(what is the Ultimate Reset? Check it out here>>http://tinyurl.com/8wf7ere)