I just had one of these for breakfast and was so happy about it! I used to eat them all the time, and totally forgot about it until now. They are healthier if you use a whole wheat tortilla but all I had was one of the handmade tortillas from trader joes.
one scrambled egg (when I make these I actually just crack the egg into the pan and mix it instead of scrambling it in a bowl first. It tastes better that way to me in this burrito)
one TBS salsa
1/2 TBS grated cheddar cheese
I like to microwave the tortilla before adding the fillings to it because it makes it easier to roll, plus it tastes better warm obviously.
BANANA ICE CREAM~
This is my favorite healthy sweet indulgence!
Blend the following ingredients together~
1 frozen banana
1 dash of cinnamon
1 tsp peanut butter (optional)
1/2 TBS unsweetened cocoa powder
almond milk (use enough to thin it out to a consistency of your liking)
SAUTEED SPINACH ~
I was trying to recreate a dish I had at Cesar in Oakland the other day, this didn’t taste like it at all but was still amazing!!!
- Olive Oil
- One shallot, thinly sliced
- 2 garlic cloves, diced
- 1/4 cup dried cranberries
- salt and pepper to taste
- one pinch of cayenne pepper
- one dash of nutmeg
- the juice of one lemon
- 2 cups of spinach
- one small palmful of pine nuts (around 1/8 a cup)
Heat (medium) enough oil in a sauté pan to coat it evenly. You can always dump the extra out in the sink if you added too much. Add the thinly sliced shallot and cook it until its translucent and starts to brown. Add the cranberries and continue cooking for another minute or two. Add the garlic and spices and cook for another minute (don’t let the garlic burn so keep an eye on it!). Add the spinach and lemon juice and toss it all until the spinach is wilted. Top with the pine nuts and enjoy! :)
2 oz sliced turkey (around 2 slices)
half a bell pepper thinly sliced
one small handful of spinach (or any green you like)
Put a little mustard on the turkey slices, lay out the peppers and top with the spinach and fold it up like a taco! :) You can also add tomato and avocado but I didn’t have either of them today.
One pear (I used a bartlett pear) sliced
Shards of manchego cheese
HEALTHY CHICKEN SALAD~
This serves around 4 people with about 98 cals per serving.
1 can white chicken meat (I used Trader Joe’s chunk white chicken meat thats 98% fat free)
2 Tbs of fat free plain greek yogurt
1 tsp dijon mustard
1/4 tsp ground cumin
1/4 tsp ground corriander
salt and pepper to taste
Mix it al together and enjoy!! This is my first time subbing mayo with yogurt and I’m so glad I did it! I spread 1/3 cup of the chicken inside of half a whole wheat pita and added one sliced tomato.
VEGGIE STIR FRY WITH SCRAMBLED TOFU AND PEANUT SAUCE~
makes about 3 healthy portions. approx. 271 calories per serving~
1 Tbs sesame oil
1 cup spinach
1 cup chopped bell peppers
1.5 cups chopped green string beans
1.5 cups quartered button mushrooms
2 cups chopped yellow onion
1 tsp diced fresh ginger root
2 diced garlic cloves
1 package medium/ soft tofu
salt and pepper to taste
For the sauce:
1/2 cup water
1 Tbs soy sauce
1 Tbs rice vinegar
1 Tbs natural peanut butter
1 tsp corn starch dissolved in 1 Tbs cold water
Heat the oil in a wok on med-high heat. Add all the veggies except for the spinach, ginger, and garlic, and cook for about 5 minutes. Mash up the tofu by squeezing it in your hand, and add it to the veggies along with the garlic and ginger. Continue to cook. While that is cooking bring the ingredients for the sauce to a simmer, minus the corn starch mixture. Cook for 2 minutes once it starts to simmer, then remove from heat and whisk in the corn starch mixture. Pour over the veggies and toss to coat. Also add the spinach at this time so it can wilt down. Enjoy! :)
CREAMY FRUIT SALAD~
1/2 a banana
1/4 cup blueberries
3/4 cup red grapes
3 medium strawberies
1/2 a single serving of plane Fage 0% freek yogurt (about 2 heaping Tbs)
1/2 Tbs honey
When you mix it all together, the yogurt makes a thin creamy sauce! Very yummy and filling. I could only eat half!
GREEN PROTEIN SHAKE~
around 233 Ccalories
8oz unsweetened soy milk
1 scoop vanilla whey protein powder
about one cup or one handful of raw spinach
COZY ALMOND MILK~
8 oz unsweetened almond milk
1 tsp agave
1 tsp vanilla extract
dash of cinnamon
Heat it up in the microwave and enjoy :) approx. 67 cals
TURKEY BURGERS ~
99% fat free ground turkey meat
safeway brand southwest salsa
salt and pepper
I didn’t measure any of these ingredients, I just added what looked right. Just mix everything together and cook them in a pan. make sure to add a little olive oil to the pan because of the lack of fat content in the meat. You need it to keep the turkey from sticking to the pan.
RAW FETTUCINI ALFREDO PASTA ~
One raw zucchini
around 1/4 to 1/3 a cup of raw soaked almonds or cashews (choose cashews if you want it creamier)
1 raw garlic clove
Around 3 fresh basil leaves
Almond milk for consistancy
salt and pepper/ cayenne pepper to taste
any other spices you like (corriander, cumin, cinnamon, curry powder, etc.)
blend everything except the zucchini in the blender until its smooth and creamy. Peel the zucchini down until its gone. It should look like fettucini pasta when you’re done. Pour the sauce over it and enjoy! If you don’t care about benefiting from the raw elements of this dish you could microwave it if you want but you shouldn’t because its better not to!! Raw food has so many more nutrients in it than cooked food.
Any fruit you have on hand. I usually have bananas, strawberries, blueberries and apples. Chop them up to be around the same size. Put them in a bowl and pour some almond milk over it and sprinkle some cinnamon on top!! I also like to add raisins if i have good ones. Also, if you are really hungry you can add some uncooked oatmeal to it. So tasty!!
VEGGIE AND TOFU STIR FRY~
I used the precut veggie mix that I got at whole foods which was red and green bell peppers, zucchini, broccoli, cauliflower, purple onion, yellow zucchini, and snow peas.
Heres what you will need:
Any cut up veggies you like
One container of extra firm or firm tofu cut into cubes
1 tablespoon of olive oil
3 cloves of minced garlic
1/4 cup of water
2 Tbs of rice wine vinegar
1 Tbs honey
1 Tbs soy sauce
1 Teaspoon of cornstarch (I accidentally used a Tbs lol) disolved in 1 Tbs cold water
salt and pepper to taste
Heres what you do!
Crank the heat up to medium high and preheat a wok with the olive oil. Once its very hot, add the veggies. Cook them for a while, letting them soften and brown. Add the minced garlic and tofu and continue to cook. While the stir fry is frying, bring the water, soy sauce, vinegar, honey to a simmer in a small sauce pan. Cook for two minutes. Then add the cornstarch mixture. Stir until it thickens, you can add water if it gets too thick, thats what I had to do. Once the stir fry is cooked to your liking, take it off the heat and pour the sauce over it. Add salt and pepper to taste. This made a lot of stir fry, probably at least 3 nice sized portions.
Sauce Recipe Courtesy of Cathy Lowe
Pink lady apples (with or without peanut butter)
Grapefruit with agave
baby bell cheese with a pear
Sliced deli turkey wrapped around bell pepper slices
bananas!! I love to put a tsp of peanut butter on a banana as a post workout snack
Dried fruits (I like figs, pears, raisins, apricots)
Lara Bars (so amazing!)
Hard boiled eggs
plain nonfat greek yogurt (I find that plain is the way to go. Flavored yogurt is packed with sugar and artificial sweeteners. you can add your own fruit or agave to sweeten it up if you like. In one serving of non fat plain greek yogurt there is 18g of protein too!!)
kale crunchies (dried and seasoned kale) I like Lydia’s Organics
granola (I like galaxy granola)
Justin’s nut butter packs
fresh squeezed juice (get creative!! My favorite is watermelon, dandelion greens, cilantro, apple, ginger, and carrot)
Go raw flax snacks (I have seen these at whole foods and a few other health food stores)
RECIPES FROM OTHER SOURCES:
BEAT AND WALNUT DIP (GOOP.COM)
We borrowed this recipe from Spain: A Culinary Road Trip. Pack it in a small tupperware and send it off to school with a bunch of pita slices or a ziploc full of vegetable sticks. Its bright color and taste livens up the task of getting those vegetables in.
- 1/2 cup walnuts
- 1/2 pound beets, trimmed, boiled or roasted, peeled, and cut into large chunks
- 1/4 extra virgin cup olive oil
- 2 tablespoons water
- 1 tablespoon tahini
- 1 tablespoon fresh lemon juice
- coarse salt to taste
In a food processor, coarsely chop the walnuts. Add the rest of the ingredients and pulse the machine on and off until everything is blended together but still retains a bit of texture.
HOMEMADE GRANOLA BARS (goop.com)
Completely healthy and totally easy. A great breakfast or after-school snack too.
- 1 1/3 cups quick-cooking (not instant) rolled oats, divided
- a pinch each fine salt, ground cinnamon, ground nutmeg and ground ginger
- 1/4 cup flax seeds
- 1 cup dried apricots, roughly chopped (or any combination of roughly chopped dried fruit and/or nuts)
- 1/4 cup canola oil
- 1/4 cup high quality maple syrup
- 2 tablespoons brown rice syrup (a great substitute for corn syrup, available at lundberg.com)
Preheat the oven to 350ºF. Line a 8” square baking pan with parchment paper, letting a bit of excess paper hang over the sides.
Grind 1/3 cup of the oats in a food processor until powdery. Add them to a large mixing bowl with the remaining oats, the salt and spices, flax seeds, and apricots. In a smaller bowl, whisk together the wet ingredients and then stir them into the dry ingredients.
Put the mixture in the prepared pan, smoothing the top with a rubber spatula. Bake for 1/2 hour, or until evenly browned. Remove from oven and let cool for about 15 minutes. Remove to a cutting board (the parchment paper will act as a sort-of sling, making this very easy). Cut into individual granola bars.
- 2 c. Rolled Oats
- 1 c. Pecans
- 1 c. Walnuts
- 1 c. Shredded Coconut
- ½ c. Sunflower Seeds
- ½ c. Flax Seeds
- 1 c. Cranberries
- ½ c. Maple Syrup
- 1 Tbs. Vanilla
Mix and bake at 350°F – 45 minutes until brown and crunchy. Check periodically.
APPLES WITH WALNUT PETSO AND MUSHROOM CHIPS (goop.com)
The Walnut Pesto and Mushroom Chips can be made ahead of time, but the whole package should be done last minute to save the apples from browning. A little lemon rubbed on each slice buys you a bit of time, though. Yield: about 40 pieces
- 2 crispy apples (we especially like Summer Crisps and Crispins)
- 1 lemon, halved
- Walnut Pesto, for serving
- Mushroom Chips, for serving
Cut each apple into 4 pieces, discarding the cores. Cut each piece into ¼”-thick slices. Rub each slice with lemon to avoid browning. Top each apple with a small scoop of walnut pesto and garnish with a mushroom chip or two.
LEMON POPPY TEACAKE (goop.com)
YIELD: about 10 slices
- 2/3 cup rice milk
- 1 tablespoon apple cider vinegar
- 1⁄4 cup poppy seeds
- 3/4 cups Bob’s Red Mill Gluten-Free All-Purpose Baking Flour
- 1/2 cup rice flour
- 1 1/2 tablespoons baking powder
- 1 teaspoon xanthan gum
- 1 teaspoon salt
- 1/2 cup coconut oil, plus more for pan
- 3/4 cups agave nectar
- 1/3 cup applesauce
- 1 teaspoons pure vanilla extract
- 2 tablespoons pure lemon extract
- 1 tablespoon lemon zest
Preheat the oven to 325°F. Lightly grease a 7 × 4 × 3-inch loaf pan with oil.
Pour the rice milk, apple cider vinegar, and poppy seeds into a small bowl – but do not stir – and set aside. In a medium bowl, whisk together the flour, baking powder, xanthan gum, and salt. Add the oil, agave nectar, applesauce, vanilla, and lemon to the dry ingredients and stir until the batter is smooth. Using a rubber spatula, scrape the poppy seed mixture into the batter, and combine just until all ingredients are blended. The batter will expand slightly.
Pour the batter into the prepared pan and bake on the center rack for 35 minutes, rotating the pan 180 degrees after 18 minutes. The teacake will be golden brown and springy, and a toothpick inserted in the center will come out clean.
Let the teacake stand in the pan for 20 minutes, then gently run a knife around the edge of the bread. Cover the top of the pan with a cutting board, and invert onto the board. Carefully lift the pan away and re-invert the teacake onto another cutting board. Either cut and serve warm, or wait until it is completely cool before storing. Cover the uncut teacake with plastic wrap and store at room temperature for up to 3 days.
CHICKEN SALAD (goop.com)
I like this a lot better than the standard deli chicken salad (which does have an appeal of its own). I added peppery arugula, apple and walnuts to the chicken-mayo-celery combo and finished it off with a squeeze of lime for some zing. I love this as an open-faced sandwich on grilled sourdough.
TIME: 20 minutes
- 2 1/2 cups shredded cooked chicken (poached or roasted is good, incidentally this is great recipe for leftovers)
- 1 large stalk celery, cut into 1/4” dice
- 1/2 green apple, peeled and cut into 1/4” dice
- 1/3 cup toasted walnuts, roughly chopped
- 2 tablespoons chopped fresh parsley
- 2 scallions, thinly sliced
- 2 handfuls arugula, roughly chopped
- 1/2 cup Veganaise, or your favorite mayonnaise
- 2 teaspoons fresh lime juice
- coarse salt to taste (about 1/2 teaspoon)
- freshly ground black pepper to taste (about 1/2 teaspoon)
Stir everything together.
LEE’S ASIAN SLAW (goop.com)
SERVES: 4 as a side dish
TIME: 20 minutes
- 1 small clove of garlic, peeled and finely grated
- one 1”-piece of ginger, peeled and finely grated
- 1/4 cup rice wine vinegar
- 2 tablespoons soy sauce
- 1 tablespoon light agave nectar
- 1/2 teaspoon spicy toasted sesame oil (or more or less to taste)
- freshly ground black pepper
- coarse salt
- 2 cups finely shredded Napa cabbage
- 2 cups finely shredded green cabbage
- 1 carrot, peeled and cut into thin matchsticks
- 1/2 red bell pepper, cut into thin matchsticks
- 4 scallions, thinly sliced
- 2 teaspoons toasted sesame seeds
Whisk the garlic, ginger and rice wine vinegar together in a bowl and let the mixture sit for 5-10 minutes. This is a good time to cut up your vegetables if you haven’t already. Whisk the soy sauce, agave and sesame oil into the vinegar mixture and season to taste with salt and pepper. Combine the cabbages, carrot, pepper and scallions together in a large bowl and toss with the dressing at the last minute, sprinkling the seeds on top.
VEGGIE BLAT (goop.com)
This sandwich impresses even the most dedicated carnivores. Full of flavor and super-satisfying, this is a lunchtime favorite in my house.
TIME: 15 minutes
- 1 tablespoon olive oil
- 8 slices vegetarian bacon (you can find good brands made with tempeh)
- 8 slices organic sprouted whole grain bread (like Ezekiel)
- 1/2 cup Vegenaise (or your favorite mayonnaise)
- coarse salt
- freshly ground black pepper
- 2 very ripe tomatoes, sliced
- 1 ripe avocado, sliced
- 1 head baby gem lettuce or 1 heart of romaine lettuce, leaves separated
Heat the oil in a large nonstick skillet over medium heat and cook the vegetarian bacon for a minute on each side, just enough to warm it through and get it a bit browned. Remove from the skillet and cut each slice in half.
Spread each slice of bread with a tablespoon of Vegenaise or mayonnaise, sprinkle with coarse salt and pepper. Layer the bacon, tomato, avocado and lettuce on four slices of the bread and then sandwich with the remaining four. Cut each sandwich in half and serve.
UN-CEASAR WITH ROSEMARY AND THYME CROUTONS (goop.com)
This is a terrific take on the classic Caesar salad that substitutes sunflower seeds, capers and smoked dulse flakes for the usual egg yolks and anchovies. Dulse is an edible red algae that’s incredibly good for you. It’s full of minerals and vitamins including potassium, zinc, vitamin B and iodine. If you can’t find dulse flakes, simply toast a few large pieces of dulse in a dry skillet until it turns a rusty color. Remove and let cool (it will get crispy and dry) and then grind in a blender, food processor or coffee grinder. If you can’t find dulse, you can substitute a teaspoonful of soy sauce, which will provide dulse’s salinity and depth of flavor. This recipe makes a lot of dressing – it’s also great as a dip for vegetables or as a spread for sandwiches.
TIME: 15 minutes
- 2 heads romaine lettuce, washed and dried (dark outer leaves discarded)
- 1 cup sunflower seeds
- 1/2 cup fresh lemon juice
- 1/4 cup extra virgin olive oil
- 3/4 cup water
- 2 large cloves garlic, peeled and smashed
- 1 tablespoon capers
- 2 teaspoons smoked dulse flakes
- 1/2 teaspoon salt
- freshly ground pepper
- Rosemary and Thyme Croutons (recipe follows)
Tear the lettuce into small pieces and place in a large salad bowl.
Meanwhile, toast the sunflower seeds in a dry skillet over medium heat for about five minutes or until just barely browned and starting to smell nutty and fragrant. Put them in a blender with the remaining ingredients (except, of course, the croutons). Blend until fairly smooth. Dress the lettuce with as much dressing as you’d like. Serve with the Rosemary and Thyme Croutons.