Whole Grain Oatmeal Cookies To Die For

So..I said I wasn't going to post anymore due to recent glitches, but I just created something so amazing that I must share it with the world.

A Megan Ripka original.
Oatmeal cookies :-)

2 eggs
1/4 cup olive oil
1/2 cup packed brown sugar
1 tsp honey if available
2 teaspoons vanilla extract
1 1/2 tsp baking powder
Pinch of salt
1 cup quick oats
1/2 cup 8- grain cereal (bulk)
1/2 cup mashed banana

Preheat oven 350°. Grease pan. Set aside.
Beat together oil, sugar, honey, vanilla & eggs. Mix well.
Beat in flour, baking powder and salt on low.
Using a spoon, stir in remaining ingredients. Drop onto cookie sheet approx. 1 inch apart for about 10 mins (Max. 12)

Let cool, transfer to rack to cool completely. Delicious lunch snack. Lemme know what you think!

Eat 'em Eggs!

So, as I've mentioned before, eggs are an excellent source of quick and affordable protein, so when I saw this recipe for So-Easy Skillet Frittata, I couldn't resist sharing it.

As seen on www.kraftrecipes.com ..

The great thing about a frittata is that you can customize it any way you like.

time
prep: 10 min total: 25 min

servings
total: 6 servings, one wedge each

So-Easy Skillet Frittata

what you need

6 eggs 1/2 cup (1/2 of 8-oz. tub)  Cream Cheese Spread 1/2 cup each: chopped red and green peppers 6 slices Bacon, crisply cooked, drained and crumbled 1 cup Mexican Style Finely Shredded Four Cheese, divided 3 Tbsp. chopped cilantro

make it

PREHEAT oven to 400ºF. Beat eggs and cream cheese spread with wire whisk until well blended; set aside. Spray 10-inch ovenproof nonstick skillet with cooking spray. Add peppers to skillet; cook and stir 2 min. or until crisp-tender.

ADD bacon to cream cheese mixture along with 3/4 cup of the shredded cheese and the cilantro; stir until well blended. Add to ingredients in skillet; stir. Cover skillet with lid. Reduce heat to low; cook 6 to 8 min. or until egg mixture is almost set in center. Remove lid. Place skillet in oven.

BAKE 5 min. or until center is set. Remove from oven. Top with remaining 1/4 cup shredded cheese; cover with lid. Let stand 2 min. Loosen frittata from side of skillet with spatula; slide onto serving plate. Cut into wedges to serve.

kraft kitchens tips

HEALTHY LIVING Save 50 calories, 6 g of fat and 3 g of saturated fat per serving by substituting 1-1/2 cups cholesterol-free egg product for the eggs and using Neufchatel Cheese and Milk Shredded Reduced Fat Cheddar Cheese.

SUBSTITUTE Substitute 6 slices Fully Cooked Bacon, chopped, for the bacon.

VARIATIONS Omit peppers. Prepare as directed, using one of the following flavor options: Portobello Mushroom & Green: Substitute 3 sliced green onions for the cilantro and KRAFT Shredded Mozzarella Cheese for the Mexican Style Cheese. Slice and coarsely chop 1/4 lb. portobello mushrooms. Melt 1 Tbsp. butter in 10-inch ovenproof nonstick skillet. Add mushrooms and 3 minced cloves garlic; cook and stir until mushrooms are tender. Remove from skillet; set aside. Continue as directed, adding the mushrooms to cream cheese mixture along with the shredded cheese and green onion. Italian Sausage & Arugula: Substitute 6 oz. Italian sausage links for the bacon, and 1-1/2 cups torn arugula and 6 quartered cherry tomatoes for the cilantro. Remove sausage from its casing; cook in 10-inch nonstick ovenproof skillet until cooked through, stirring occasionally. Drain. Continue as directed, substituting KRAFT Shredded Mozzarella Cheese for the Mexican Style Cheese. Turkey & Sun-dried Tomatoes: Prepare as directed, substituting 4 slices OSCAR MAYER Oven Roasted Turkey for the cooked bacon, 1/2 cup chopped drained sundried tomatoes for the peppers, 1 cup torn baby spinach for the cilantro and KRAFT Shredded Cheddar Cheese for the Mexican Style Cheese. If necessary, increase the baking time to 10 min. or until center of frittata is set.
6 eggs 1/2 cup (1/2 of 8-oz. tub) Cream Cheese Spread 1/2 cup each: chopped red and green peppers 6 slices  Bacon, crisply cooked, drained and crumbled 1 cup Mexican Style Finely Shredded Four Cheese, divided 3 Tbsp. chopped cilantro

Sizzlin' September Strawberry Banana Pops!

This is my version of WebMD's
Strawberry-Banana Smoothie Pops.

Ingredients

2 cups frozen strawberries
1 medium banana
1 cup greek yogurt or vanilla yogurt
1/2 cup mango or pomegranate juice
1 tablespoon freezer jam or honey

Instructions

1. Place strawberries, banana, yogurt, juice and syrup in a blender and blend until smooth. Divide among six 4-ounce freezer-pop molds. Freeze until firm, at least 6 hours.

Tips & Tidbits to a healthier Life.

Variety- I cannot stress enough. Not feeling a boost from your morning vitamins? Drop the pills. Maybe it's the food. Too often, people go to the grocery store and pick up the exact same items on a weekly basis. Sto. This is your number one problem. Even by doing something as subtle as switching which type of whole grain bread can help you get those missing micro/phytonutrients. Feeling a little more daring? Try new veggies! I never eat the same veggie three times a week. Variety can be your best friend, especially if your diet's restricted. Like my mom always said, you never know until you try. I thought life was over when I couldn't have anything spicy, fatty, or acidic, but let me tell you, there is a world of food out there, so don't get down. I get more benefits out of the food I eat now then back when I could eat whatever.

Benefits - we were meant to eat with variety. Many minerals need vitamins to accompany them in the body for proper absorbtion. Micro and phytonutrients are good for this as well, but there is no pill you can take to magically do this, in fact, most pharmacuitical vitamins/minerals go straight through the body without ever being absorbed. The only way to ensure you're getting what you need is to make sure you're eating a little of everything .

Polyphenols and  Vitamin C- food containing high amounts of these are known as antioxidants. This is essential in getting rid of pollutants in the body such as harsh or unwanted chemicals or fats, and stops oxidization in the blood; or in a sense, doesn't allow anything to 'stick'  around.

More on this section to come :-)

Whole-grain it!

With food prices going up & up, you're probably finding it tricky to buy a balanced diet. One of my biggest questions of all time, why did they ever start processing out all the nutrients found in whole grains and rice? Finally, now that more people have been asking that very question, it has come apparent that it takes alot less time, energy and cost to produce the same products with the whole grain.
What's the benefit, you ask?
Easy answer, all the original nutrients at the same price (or a few pennies more) as the over processed white flour items such as:
-Pasta (sometimes only spaghetti for some reason)
-bread
-rice
-flour itself
-crackers

These carbs are only bad for us if we ingest too much of the overly processed, bleached, refined flour base products. Eating whole grain foods not only gives you energy and helps your digestion, it can also help you lose weight. Grains were never meant to be stripped of their nutritional value. Treat your body the way it was meant to be treated. Eat whole foods as often as possible.

Summer Snackies

OK, so it has been a few months since I last posted. (sorry!) I'm not sure about you, but I find it incredibly difficult to eat in the heat, just no appetite for a meal. Instead, I tend to stay up late to cook once it's cool enough out..only problem is that I'll go all day without eating and have one big meal before bed..not so great for heartburn and those with a slower metabolism.
My secret to beating heat and hunger.. and look great all season in a bikini..
Snacks. Healthy, light, and crave-quenching, I'd rather have a snack than a big meal any day.
Here is my pick of the season for a deliciously hearty dip..just remember the healthy chip.
(I suggest blue menu PC brand for quality & price. You can try flax, sweet potato, whole wheat & more.)

Layered Black Bean Dip

(55) Prep time: 5 min
Total time: 5 min
Makes: 32 servings, 2 Tbsp. each

What You Need:
1 pkg. (8 oz.) PHILADELPHIA Cream Cheese, softened 1 cup canned black beans, rinsed 1 can (10 oz.) Diced Tomatoes & Green chilies, drained. 1 cup Finely Shredded Four Cheese Blend (for Sensitive tummies switch to low acid Tomatoes & Orange or Red pepper)

The Super complicated instructions:
Spread cream cheese onto bottom of shallow dish. Top with remaining ingredients.

Nutritional information per serving Calories 45 , Total fat 3.5g , Saturated fat 2g , Cholesterol 15mg , Sodium 85mg , Carbohydrate 2g , Dietary fiber 1g , Sugars 0g , Protein 2g , Vitamin A 2%DV , Vitamin C 0%DV , Calcium 4%DV , Iron 0%DV .

Don't just skip it, snack it!

More to Come!

I've got a new tablet, and just hooked my internet up, so look forward to many new additions soon!

Money-wise Tip: Bang for your Buck

  Looking to stretch your dollars more & more these days? Here are a few tips & tricks I've learned from growing up in a large family, plus some I've had to learn myself along the way.

Cheap protein: A Vital component of every day.
 -Eggs, not only are they known for being a good source of pr otein, they are also a good source of Omega-3 fatty acids, as well as vitamins A & D ..also only $3/doz.
-Tuna, a fish from the heavens. Your mom said it was brain food for a reason. Not only is it full of protein, omega-3 fatty acids, vitamins (including 100%dv B3) & minerals (with 190%dv selenium)
 for full explanation of benefits, click here
-Soy milk, although the nutritional values may differ between brands, adding soy milk to your cereal will greatly improve your chances of a balanced day. It's always a good source of protein, iron & B-vitamins, it usually comes fortified with additional vitamins and nutrients.
 (1 cup of soy milk& 1 cup of Vector cereal gives you nearly 100%dv of all your common nutrients. Makes getting everything you need a little easier.)
Frugal Fibre: Kick-start your day & last until lunch!
-Oats (in bulk), grab-n-go pack are good, but usually about 4x the price, just add a little cinnamon, honey & apple for an awesome breakfast.
-Brown rice, great for lunches & paired with dinner...because you can't afford couscous or quinoa. The recipes are limitless.
-Discounted whole-wheat bakery bread -there's nothing wrong with it, it's just not as fresh. (use it within 2 days or refrigerate)
Delectable Desert: Home-made parfaits. 
-look for a good sale sticker or a 50% off tag, you'll be using it all at once anyway.
-plain granola, in bulk, is much cheaper than a box.
-use frozen/thawed fruit. (ex. blueberries, strawberries, or a berry blend) Store brand is good, and you'll be sure the fruit is always frozen in peak season.
-layer the 3 multiple times in a large glass. Tasty, frugal, and no guilt. Just the way I like it.

Killer Recipe: Turkey and Cucumber Sandwich

  Simple, delicious, affordable & healthy.

    This Turkey & Cucumber Sandwich hits all the right notes. Paired with some whole-grain (or even flax) bread, even the most diet-conscious reader can get a sandwich full of flavour, seasoned with Horseradish & garlic, instead of belt-busting mayo.

See the Recipe Here!

Relaxing Indulgence -Wine

   Many of us feel like our sanity is slipping away on a daily basis. So what do we usually do on our "I've got tomorrow off" days but consume way too much hard liquor and spend your "day off" in bed.
 I believe it is due time that we jump on board with our parents' advice of "a glass a day". Many new studies show that not only does one glass of wine each day promote relaxation and better sleep, but it also aids in digestion as well as postpones or eliminates your risk of heart disease. Like any healthy living tip, moderation is key. Alcohol obviously poses a significant risk to your internal organs, especially your pancreas, when too much is consumed for the body to process and benefit from. Studies have concluded that no more than 2 glasses of wine be consumed per day to get the most amount of benefits without consequence.
  This all seems a little "hoity toity" to some of you, but trust me, you will soon realize alcohol is much more useful this way, and you won't get that nasty "hardbar" hangover. My boyfriend and I now have many memories of giggling and having a genuinely good time when we do have more than "just a glass" and there's no more "sloppy bar nights" to get embarrassed over. I will raise my glass of wine over whiskey any day. Both for health, and well being. So, take a sip! Step into the world of subtle fruity freshness and melt into your couch tonight. I dare ya'.
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(ps. you don't have to buy a $30+ bottle every time, a lot of the local $10 wines are just as good.)

Satisfy Your Brain!: What You're Really Craving- Chocolate

Chocolate. MMmmm. The dealbreaker of diets, our number one guilty pleasure.
Often times when one restricts themselves from the food they love, they are more apt to cheat on their "healthy lifestyle". Not to fear though, because you're thinking of all the health benefits, and that lightens your guilt. What if I pointed out to you that you could basically elminate your guilt by making some really small changes? Recently on Dr.Oz, or one of those shows, they had been trying to get kids to eat healthy alternatives. Dark, unsweetened chocolate was said to be full of antioxidants and had multiple benefits compared to our much loved milk chocolate, which is full of fats and sugars. Problem was, most kids are turned off by the bitterness, especially those "hyper-tasters", which made me recall my favourite dark chocolate as a kid.
A really easy way to cut out a lot of the sugars and fats is to skip the snack aisle and head straight for the baking ingredients. Buy Semi-sweet Baker's chocolate. It is still a really high quality chocolate for a better bargain and often has less additives. It also still has that mild sweetness that just melts in your mouth. You can often get away with eating less and still be satisfied because it is so much richer.
So go ahead, and indulge in a piece. Maybe one is all you need!

Money-wise Tip: Bulk is better.

 Is cereal becoming less and less affordable to choose healthy options? If you look down the breakfast aisle, you'll notice right away that the sugary cereals cost a lot less than the more healthy alternatives. This is because the majority of the ingredients contain corn or corn by-products which is the most mass produced vegetable in the US. Sadly, genetic modifications and effects have been greatly overlooked, and there's no way to tell what you're really ingesting.
My tip: Look on the bottom shelves near the end of the aisle. Here you will find large bags of bulk cereal. The most nutrition for your buck would be to get "whole puffed wheat", which not only contains dietary fibre, but also contains Iron and Calcium, and contains some potassium. These bags are WAY cheaper for more; usually MAX $4 a large bag, and if you can't get over the "plain" taste, try sweetening it with honey or agave instead of refined sugar.

Killer Recipe: Grapefruit Granita Sorbet

Today, I've got my favourite dessert recipe of 2011:

An icy cold vegan granita recipe, similar to a sorbet, 

made with just a few simple and easy ingredients, including fresh grapefruit.




Check it out, I hope you enjoy some healthy indulging!
More to come!

Satisfy Your Brain: What You're Really Craving

Keep Everything running smooth with Good Fat 

  The first step to losing weight or just plain eating healthier is losing your addictions to the food you eat; we all have cravings. We crave things for a reason, usually our body "needs" something. Unfortunately, with all the delicious temptations out there, our eyes crave what our body might not. Your "sweet tooth" might really be your mind associating an unhealthy food with something it needs, such as vitamin C. Time to re-train your brain. Your "fast food" craving might actually be your body telling you to eat more "fat". (ie. omega3&6)
    Many people are still fearing fat, yet fat has many benefits when used in a diet correctly. Cutting it out all together will only trick your body into storing more of it. Instead, try reducing your overall fat intake and replace "bad fat" with "good fat".. that way your body and mind are still satisfied, and you can focus on your workout instead of snack time.
So, here are some really easy and tasty ways to cut down on your fat while leaving your mind and palette satisfied! feed your body what it's really been craving all along!

• Avacado & Sea Salt (more potent flavour, less needed) instead of Mayo (sandwiches)
  (try it in cottage cheese!)
•  Instead of buying pre-cut fries full of trans-fats, Toss Home Cut Fries in Olive oil and Bake them, don't fry! (way healthier option that only takes a few moments) (suggestion: while tossing cut fries in olive oil, add garlic powder, oregano and a little sea salt for a delicious restaraunt-style fry)
• Nuts are a good source of Omega3 fats and a better alternative to the crunch you'd get from chips.
• Whole Grain Crackers are also a good alternative to the usual bag of salty snacks.
• also try cooking with sesame oil or olive oil instead of vegetable and canola oil, fewer calories and it doesn't skimp on the flavour! You won't miss cooking with butter!

   Switching sinfully fatty foods to good fats has not only caused me to have more energy and healthier cravings, but my skin has also benefited. Good fats are equally good for the skin because, instead of causing acne like many fatty foods, it actually helps heal & protect the natural moisture barrier of the skin, and my cellulite is gone!  I don't crave fast food at all anymore, I'd be much happier to have an avacado and cottage cheese than some deep fried French Fries! MacD's doesn't hold any power over me!
What other reasons do you need to make a few changes?

Money-wise tip: Bean it up!

   Did you know that eating too much red meat is bad for you? The opposite is also true, a lot of us now skip out on meat at mealtime, thinking they will lose weight.
  What we really need is more beans in our diet. This protein-rich food may not seem appealing by itself, but it adds depth and texture to any recipe. It is the cheapest form of protein & fibre found at the Grocery store, only a buck or two, and that's not all it's good for! Beans are also high in fibre, which slows digestion, leaving you feeling full, longer! One last and important thing, beans are high in phytochemicals, easier put, antioxidants, which rid your body of the toxins you subject yourself to daily. ..
   -(themoreyouknow): Beans will not give you gas if you chew your food thoroughly, which benefits you no matter what you eat, because it aids in the transport of nutrients throughout your body instead of loosing most of it through the waste removal process! It also keeps the food in your mouth longer, satisfying those hungry tastebuds!

My secret: Chic peas (garbanzo beans) in spaghetti. Add it once your sauce gets hot. (I also use ground turkey or chicken in replace of beef, due to the fact that it is easier to digest. Anyone with mild acid reflux or IBS can eat this spaghetti, try looking for low-acid tomatoes!)

What this blog is all about:

   Lately I've been wondering why childhood obesity rates are still on the rise when there is so much emphasis on healthy eating. It's really not that hard, whole foods are good, and processed, have all sorts of issues that are only still being discovered now. Is it because the majority of people have passed on their bad habits or inherited insensitive taste buds? Possibly, but maybe it's because they there is no "healthy food" available? Could it be that some people just don't understand what is and isn't as healthy as they think?
  I wanted to start this blog to show people that despite money or access to fresh produce all the time, you can still improve your diet -and health- every time you eat.
  Being someone who suffers from multiple medical conditions, I needed to change my diet to make my life work. Whether you have a digestive problem, immune-deficiency, mobility problem, or you just want to eat healthy to increase immunity, stay fit & live longer, I've got plenty of tricks and tips to get the most out of every meal. I come from a large family where my mom had to feed 7 of us on a tight budget. I'd like to think I've learned from the master.
 It's time to go back to the way our parents (or grandparents) viewed food, where you know you can't trust it if it's not a natural ingredient.

ps. We've reached the 7million+ mark in population, it's due time we talk some sustainability.