HEALTHY TIP TUESDAY

ITS TUESDAY!

And that means tips for all you peeps.

Just a short one today but still very important! This HTT is all about LUNCH the healthy way.

It can be hard when you are in school or work a full time job, to be able to eat on the run and still meet your goals. 

Here is my tip for you. Shop the sales and pack your lunch. Its that easy. Not only will you save $$ but you will be feeding your body better food. Face it, nothing you buy at a fast food restaurant or cafeteria is going to be as wholesome as something you make and bring yourself. Make sure you buy a lot of fruit to cut up and take like apples, oranges, pears or grapes and cuties. Veggies are always good to have to steam or bake and pack with a chicken breast,fish, & brown rice or quinoa. You can buy lettuce and fresh veggies/meats also and pack a salad with light dressing on the side. Almonds are always a good idea also, as well as granola bars. 

Think ahead this week and pack your lunch!

( Your body & wallet will thank you.)

HEALTHY TIP TUESDAY

Today our Healthy Tip Tuesday is simple. MEAL PREPPING. It can seem overwhelming when you read those two words, but meal prepping doesn't have to be this huge ordeal. I usually stock up on my fruits, veggies & meat towards the end of the week and then on Saturday or Sunday ( which ever day I have more time) I take an hour or so & prep for the week. Meal prepping is something everyone can do. You can choose to make full meals or just have snack containers prepared for when you need a good go to snack.  The key is to cook up a meat for the week, a veggie, fruit, and usually a carb. Chicken, Broccoli & rice are a good choice. I also make sure I have sliced apples, pears, cut up carrot sticks, grapes, cuties & boiled eggs. These are all options that are good to have ready to eat. Because face it- if we have to cut it up on the spot to eat it.... we won't eat it. I keep make ahead breakfast muffins (link in blog) also that can be popped in the microwave and are perfect to grab & go. Greens are also a good thing to keep on hand and make a great grilled chicken salad that you can throw together fast. Remember, you will eat whats ready and quick in your fridge so make sure you have a lot of healthy options to start your week off right.

HEALTHY TIP TUESDAY

HEY ALL!

Today I chose to do our Healthy Tip Tuesday on one thing. BREAKFAST.

Breakfast is the most skipped meal of the day. It can be hard to make and eat breakfast when we have busy schedules and crazy lives. We are running out the door in the morning still putting on our shoes. Time is the biggest reason why individuals skip breakfast most days of the week. That being said, there are ways that you can ensure enough time before work in the morning and still get a meal in before you go.

1. One thing I do here is make my breakfast the night before. I make my overnight-oats in a jar and even if I can't eat them in the morning before I leave, they are in a quick grab jar to take with me and eat on the way or when I arrive at work.

2. Another option I suggest is to buy yogurt, healthy granola bars, ( with little to no sugar) or little cuties or apple slices to grab in the morning or eat while you are getting ready. 

3. My last suggestion I have for the breakfast dilemma is to make ahead smoothie freezer bags. You can add cut up spinach, strawberries,bananas, or whatever fruit or veggies you want to add really- and put them together so they are ready to throw in a blender in the morning before you head off. You can bring this with you on your commute to work or drink it while you get ready in the morning.

Breakfast is so important because having a good breakfast in the morning keeps your energy up so you are ready for the day ahead of you. Not only this, but studies have shown that individuals who eat breakfast on a regular basis lead more healthier lives and generally weigh less than individuals who do not eat breakfast.

Plan your week of breakfasts ahead, and make it easier for you to enjoy breakfast every day-despite the busy work schedule.

Take care of your body. FEED IT.

HEALTHY TIP TUESDAY

HEALTHY TIP TUESDAY

Today's healthy tip Tuesday is all about SHOPPING SMART. I know many people who want to start eating healthy but when they get to the grocery store....  they have no idea what to buy or where to start. Here are some general rules to remember when shopping healthy.

#1 Avoid anything processed. Anything that comes in a bag,wrapper, or that is microwaveable is bad news for your body. 

#2 Avoid fruit juices including orange juice. Like we discussed last week on our healthy tip tuesday- avoid the extra sugar!

#3 Stick to the outside isles of the grocery store ( The edges). These areas usually contain your fruits, meats and other healthy foods. All of the less healthy items are placed in the center floor plan of the store.

Some foods to add to your healthy shopping list:

Sweet Snap Peas

Hummus

Apples

Grapes

Carrot Sticks

Quinoa

Brown Rice

Turkey Burger

Chicken Thighs

Chicken Breast

Cuties 

Fresh fruit

Rolled oats

Almond Milk

Bananas

Honey

Honey Almond Butter

Lettuce Leaves

Almonds

Sweet Potato

Yellow Squash

Zucchini

Russet Potatoes

Cherry tomatoes

Avocado

Feta Cheese

Eggs

Spinach

Red Peppers

Here are a few of the items I like to have on hand so that making healthy dishes is easier to access. I like to have fresh veggies on hand to make tinfoil dinners. Turkey burger & chicken can be used to make many different meals, one of which we love is copycat PF Chang lettuce boats or Guac burgers. I keep oats, almond milk, nuts, and fruit on hand for my morning over-night oats and some quinoa, tomatoes, avocado, & feta cheese to make quinoa salad to have in the fridge for a snack. ( recipe to come) Eggs are always good to have to make breakfast muffins or just scrambled eggs &veggies. Snap peas and apple slices are a perfect snack on the go for work or your busy day.

 I hope this has been helpful! Becoming fit and healthy starts in the kitchen & now you have the keys to being successful and reaching your wellness goals. Keep reading and stay tuned for next weeks HEALTHY TIP TUESDAY.

OVER-NIGHT OATS

HELLO! Here is my recipe for over-night oats. These are so easy to make and such a healthy breakfast that is quick. The BIGGEST reason why we do not eat healthy is TIME! These take maybe five minutes to make and are delicious. You simply refrigerate the night before and then grab & go the next day!

Berry Almond Over-night Oats

1 Pint Jar

1 C. or 1/2 C. Rolled oats or Steel Cut Oats

1C. Almond milk

1 TBSP Honey

1/2 C. Blueberries

1/2 C. Strawberries

1TBSP Slivered almonds

Here is what you do: Pour your oats in the bottom of the jar and add the honey & almond milk on top. Stir these together before layering with blueberries, strawberries, & almonds. Don't stir just let it be layered and put it in your fridge overnight with the lid on. In the morning stir it up and its ready to eat!

More recipe ideas to come for overnight oats.... ;)

-Enjoy-

STRAWBERRY BANANA SMOOTHIE POPS

       Hello! Happy Wednesday. I would like to share with you my new sweet treat love.

Strawberry Banana Smoothie Pops

1 C. Strawberries

1 Ripe Banana

1TBSP. Honey

1TBSP. Vanilla extract

1 C. Sweetened Almond milk

Blend all these yummy ingredients up in your blender and then pour into popsicle molds.

( you can find these at Walmart or DollarTree) Let freeze overnight and they are ready to eat!

Trying more flavors this week! Next up Berry Berry & Peanut butter Banana....

-Enjoy-

HEALTHY TIP TUESDAY

As promised! A tip for you today. I am starting a new trend on the blog this week, every Tuesday I will post new tips about health and wellness. This weeks #Healthytiptuesday is all about FRUIT JUICE.

Some of you are saying.... SO WHAT? WHY DOES THIS MATTER? The American Heart Association states that women should consume no more than 23 grams of sugar per day and Men no more than 35 grams of sugar per day. Fruit juices are a quick way to pack on the sugar and too much of it can hurt you. The truth is- too much sugar makes your liver sick. Did you know that one cup of orange juice has has 21 grams of sugar -that alone is almost the daily allowance for women. It has the same effect on our livers that alcohol does except, we do not realize the bad effects we are having on our insides because the side effects of too much sugar intake are not as noticeable in short term but in the long term can have very drastic negative effect on our bodies.

SO..

Most people think that fruit juice is a healthier option to drink than soda....when in reality this couldn't be more FALSE. Fruit juice is not a healthy option because you are only drinking the sugar and not getting the other necessary nutrients you would get from a raw fruit or vegetable. These necessary ingredients such as fiber are key to being healthy and fit and to help your body process these sugars more efficiently. Next time you are at the grocery store avoid the fruit juice isle, instead grab whole fruits and vegetables to eat. You won't regret it.

Trust me.

SPAGHETTI SQUASH WITH TURKEY & SPINACH MEATBALLS

Hello all! I absolutely LOVE spaghetti & meatballs. I grew up eating it and I still love it to this day. my mom made THE BEST spaghetti & meatballs I have ever had and I still love to be able to eat her cooking! For this recipe I tried a healthy spin on the traditional spaghetti & meatball dish. So up on the blog today is my spaghetti squash with turkey & spinach meatballs. I hope you enjoy it!

Spaghetti Squash with Turkey & Spinach Meatballs

-Meatballs-

 1 LB. Turkey burger or extra lean hamburger

1/2 C. Chopped Spinach

1TBS. Garlic salt

1 tbsp. Onion salt

2 Eggs

1/2 C. Panko bread crumbs

To start making this recipe, mix all ingredients together and form meatballs. Place on a tinfoil lined baking sheet in the oven at 375 for 35-40 minutes. ( Spray tinfoil with cooking spray before adding the meatballs so they will not stick).

-Spaghetti Squash-

2 Medium sized spaghetti squash

To begin, cut the spaghetti squash width wise into 1 inch rings. cut seeds out of center circles. Place on a parchment paper lined baking sheet at 375 for 1 hour-1 hour 20 minutes. Season the spaghetti squash to taste.

Last step: Add meatballs to a favorite spaghetti sauce over the stove and let it heat up. Take your cooked spaghetti squash off of the baking sheet and gently (using a fork) scrape out the center so that it falls out in noodles. When finished top with the meatball sauce and its ready to eat!

-Enjoy-

PAPRIKA SHRIMP & ROASTED VEGGIES

Hello! Paprika shrimp with garlic, lime & roasted veggies up on the blog today! This is an awesome meal for something different to try during the week.

Paprika Shrimp with Garlic, Lime & Roasted Veggies

1 Pkg. Shrimp

1. Lime

1. Squash

1. Sweet Potato

1/2 TBSP. Garlic

1/2 TBSP. Paprika

1. tsp. Salt

1.tsp Pepper

Sautee Shrimp over the stove with the garlic and paprika added.

Cut up the veggies and toss them in olive oil and salt and pepper. Place them on a baking sheet lined with nonstick baking paper in the oven at 350 for 30 minutes. 

Take out veggies when done and top with the shrimp sprinkled with lime.

-Enjoy-

NO BAKE ENERGY BITES

This is the perfect snack for those of you who need quick energy during the day or during exercise. Good for long distance runners and cyclists for that needed boost. Try these out you won't regret it!

No bake energy bites

31/2 C. Rolled Oats

4 oz. Slivered almonds

6 oz. Mini dark chocolate chips

1/3 40 ox. Jar almond butter or peanut butter

1 C. Honey

Mix all ingredients together and roll into small bites. Place on a lined baking sheet and refrigerate for 1 hour.

-Enjoy-

BASIL CHICKEN & VEGGIE QUINOA

Quinoa up on the blog today! Quinoa is my absolute favorite. Not only is it yummy but so good for you. I hope you love this as much as I did.

Basil Chicken & Veggie Quinoa

Baked chicken seasoned with basil+garlic

2 C. Quiona

1 C. sauteed  chopped Broccoli

1C. sauteed Carrots

1C. sauteed diced Onion

1C. sauteed chopped Squash

season to taste. ( I used salt + pepper + garlic)

-Enjoy-

GOOD MORNING OATS

This is something that I eat for breakfast most days of the week. It is very easy & quick to make and very good for you. I love oatmeal, but the store bought oatmeal comes with a TON of added sugar. I started making my own at home and have loved the results. Below is the basic recipe and then you can add your favorite toppings.

Good Morning Oats

1/2 C. Oats

Sweetened almond milk 

(add to consistency you like)

1 TBSP. honey

1/2 C. Fruit

I pour my oats in a microwave safe bowl and add enough almond milk to cover the oats. I microwave for about 3 minutes and then add more milk if it is too thick. Here is where you can be creative depending on what you are craving in the morning. You can add almond butter, peanut butter, bananas, cinnamon, ( all delicious together as well) strawberries, raspberries, blueberries, peaches, chia seeds, flax seeds, almond slivers.... the possibilities are endless and all delicious. I hope you try this and fall in love with it!  *Happy Sunday*

-Enjoy-

TURKEY&ONION STUFFED SQUASH

Another Favorite up on the blog today! Here is my turkey and onion stuffed acorn squash. I hope you like it.

Turkey& Onion stuffed acorn squash

1LB. Turkey burger

1 Sweet onion

1 Acorn squash

1 tsp. Garlic salt

1 tsp. paprika

To make this dish- first take the acorn squash and cut it length wise down the center. Remove the seeds and spray with pam. Sprinkle the seasonings on the squash and place it face down on a tinfoil lined baking sheet at 350 degrees for  30 minutes. Next, sauté diced onion in a pan on the stove and add the  turkey burger. I also added the seasonings to the turkey burger as well. Once finished scoop the burger into the squash and you are ready to eat!

-Enjoy-

TINFOIL DINNERS

If you are looking for a dinner idea for tonight that is super simple and easy, try these tinfoil dinners. These are my absolute favorite and I make them once a week! These are stuffed with yummy ingredients and very healthy. Swap out the turkey burger for steak, chicken, or even sausage.

Tinfoil Dinners

1 lb. Turkey burger

1 Yellow squash

6 Russet potatoes

1 Stock of broccoli

1 Sweet onion

To start, chop all veggies and toss them in olive oil, garlic, salt and pepper.(to taste) Cook the turkey burger over the stove first and then add to the bowl of  chopped veggies. This makes for a quicker time in the oven. Mix all the ingredients together in the bowl and then start scooping 1 large spoonful onto each small square of tinfoil. Place another square of tinfoil over the scoop and wrap up the edges so you seal in all of the flavor and prevent spilling. I put my tinfoil dinners on cookie sheets in the oven at 400 degrees for 30 minutes- Then they are ready to eat!

-Enjoy-

BANANA PANCAKES

 A TALL stack of my banana pancakes to get you through the rest of the week.

Banana Pancakes

1 Banana

2 Eggs

1/2 C. Almond flour or Whole wheat flour

1TBSP. Cinnamon

1tsp. vanilla extract

Top with your favorite fresh fruit and honey or light pure syrup.

-Enjoy-

SWEET POTATO GUAC BURGERS

Guac Burgers up on the blog today! These are so delicious and not one bit unhealthy! They make a great lunch or dinner meal and are easy to make.

                     Sweet Potato Guac Burgers

                          1 LB. Turkey Burger

                        2 Medium Avocados

                           1 Head of Lettuce

                      2 Large Sweet potatoes

Take the ground turkey and mix it with whatever seasonings you love. Roll them into patties and cook them over the stove. Cut up Sweet potatoes into thin slices and toss with olive oil and garlic. Next place them on a baking sheet with parchment paper and bake at 350 for 30 minutes. I made my guacamole and added pico-de-gallo, so season yours however you like! Last step is to cut up your lettuce and you are ready to stack and indulge.

             -Enjoy-

BANANA-PINEAPPLE NICE CREAM

Happy Sunday.. my favorite day of the week! This day gives me peace and recharges me for the week ahead. Perfect day to get cozy inside today and make a healthy treat. Try my Banana Pineapple Nice Cream and see how you like it.

                          Banana Pineapple Nice Cream
                            2C. Pineapple tidbits(frozen)
                          1 C. Almond milk(Sweetened)
                           1 Frozen Bananas chopped
                             1 TBSP Vanilla extract

Add fruit in blender and add almond milk little by little until you get the ice cream consistency you want. Blend away and its ready to eat!

-Enjoy-

SPINACH & EGG BREAKFAST MUFFINS

It is Saturday and I am hungry! If you are looking for a quick easy breakfast to make that is healthy,     you are in the right place. Try My spinach & egg breakfast muffins.

              Spinach & Egg Breakfast Muffins
                             8 Eggs
                       1/2 Red Bell pepper
                         1/2 Sweet Onion
                     1 C. chopped Spinach
                        2 tsp. Garlic powder

  Beat eggs together in a large mixing bowl. Add garlic powder. Take 12 count muffin tin and spray with olive oil cooking spray. Mix your chopped veggies and put them in the muffin tin first. Lastly pour egg mixture into each muffin tin with the veggies. Bake at 350 for 15-20 minutes. Makes 12 delicious breakfast muffins.

     -Enjoy-

WELCOME!

Hello and welcome to the kitchen of Apple&Onion. I hope to help you find a new way to eat healthy and a new year of being well. Life is to be loved & lived well.