Powerhouse Spinach Quinoa Cakes with Dijon Yogurt Dipping Sauce

By: The Food Hunter

Being into health & fitness, I am always looking for new ways to add more protein to my diet. I recently jumped on the quinoa bandwagon and I'll admit I'm loving it. As you may know, quinoa is an ancient grain that contains eight grams of protein per cup and all nine essential amino acids. Eating quinoa before or after a workout is good for energy & muscle repair.

One way I've been enjoying quinoa is combed with baby spinach and Barlean's flax-chia-coconut blend. Formed into patties and lightly fried, this combination is a great way to get an extra nutritional boost. The Barlean's mix not only fuels the body but also supports digestive health and tastes great. Although these healthy quinoa cakes taste great on their own I enjoy them best with a Dijon yogurt dipping sauce.

Powerhouse Spinach Quinoa Cakes with Dijon Yogurt Dipping Sauce

5 ounces chopped baby spinach
1 large egg, beaten
2 tablespoons Barlean's flax-chia-coconut blend
1 cup cooked quinoa
Barlean's Coconut Oil for frying

Heat the coconut oil in a large skillet over medium heat. Add the spinach, eggs, quinoa and flax chia mix to a medium-size bowl. Mix well and let it sit for a few minutes to blend the flavors.

Form quinoa patties and place in skillet, in batches if necessary. Cook the patties until they’re browned on the outside, 4 to 5 minutes per side, and then flip. Serve warm with Dijon Yogurt Sauce.


Dijon Yogurt Sauce
1/2 cup Stonyfield Greek Yogurt
2 tablesoons Dijon mustard
sat and pepper

Mix ingredients in a small bowl and season with salt & pepper to taste.

  I have an ongoing relationship with Stonyfield as a member of the Clean Plate Club. I receive product, coupons and compensation for posts featuring their products. As always, all opinions are 100% my own

Greek Yogurt Hummus On-The-Go

By: The Food Hunter

Working a 9 to 5 job, over an hour from home, means that most days I eat breakfast and lunch on-the-go. The fact that I "brown bag" two meals a day can sometimes be a challenge for my healthy eating goals, but fortunately I've come up with a few ideas to keep things interesting.

One of my favorite grab-&-go lunches is fresh veggies and homemade hummus. Unlike traditional hummus which uses tahini to make it creamy I use Greek yogurt. Not only does the yogurt give it a nice texture it also provides extra protein and a tangy taste.

Just as important as the food I'm eating is the way I pack it for transport. Using a wide mouth Ball Canning jar, makes this a fun to eat and easy to transport lunch. Ball brand jars has been providing quality preserving products since 1884 and is a reliable company like Stonyfield Yogurt; one whose products you can feel comfortable about.

Greek Yogurt Hummus

1 can chickpeas, drained & rinsed
3-4 tablespoons Stonyfield Greek Yogurt
3-4 tablespoons water
3 tablespoons olive oil
1 teaspoon cumin
1 teaspoon garlic powder
salt
crush red pepper
carrots, cut into sticks
celery, cut into sticks

Add all ingredients to a food processor and blend until smooth, add more yogurt or water until you reach desired consistency. Taste, for seasoning. Best serve chilled or at room temperature. Place desired amount into a wide mouth Ball brand jar and top with carrots and celery or your favorite vegetable.

I have an ongoing relationship with Stonyfield as a member of the Clean Plate Club. I receive product, coupons and compensation for posts featuring their products. As always, all opinions are 100% my own

New Approach to Food In The New Year & Pasta with Broccoli Rabe & White Beans

By: The Food Hunter

The start of the new year tends to be a time of reflection and goal setting especially, when it comes to our eating habits. More often than not our thoughts are directed towards what can be eliminated from our lives to make us healthier. This year I urge you to take a new approach and instead of eliminating just eat well!

When it comes to living a healthy lifestyle I'm a firm believer of everything in moderation. I eat a well-balanced diet most days, yet I'm not afraid to occasionally indulge in a cocktail, slice of pizza or bowl of ice cream. I strongly encourage you to do the same!

Don't set yourself up for failure by making certain foods "off-limits" just realize you need to be kind to your body and eat healthy whenever possible. This will continue to be my approach to healthy eating going forward into the new year and I hope it will also become yours.

The entire family will love this healthy vegetarian dish. Don't want to eat vegetarian...you can always add sausage to round out the dish.

Pasta with Broccoli Rabe & White Beans

1 pound rapini, washed well and trimmed
8 ounces dried pasta
1 cup chicken stock
1 cup water
1 (16 ounce) can canellini beans, drained and rinsed
Parmesan cheese
1/2 teaspoon crushed red pepper


Bring a large pot of salted water to a boil. Add broccoli rabe and cook for 2 minutes. Remove with a slotted spoon, reserving water. To the water, add the pasta and cook according to package directions.

Meanwhile, heat a large saucepan over medium heat. Add stock and water and simmer for 5 minutes. Add the beans and simmer for another 2 minutes. Add the pasta, broccoli rabe, and crushed red pepper. Stir until well to combine. Remove from heat and serve with Parmesan cheese.

Don't set yourself up for failure by making certain foods off-limits...instead eat healthy! https://t.co/V3qnZZUDZL #fitfam #fitfluential

— Food Hunter (@foodhunterguide) January 6, 2016

How to Eat A Healthy Lunch Every Day

By: The Food Hunter

It might take a little planning on your part, but bringing a healthy homemade lunch to work every day is not impossible. What helps make it easy is having a fully stocked kitchen. Having all of your favorite good for you foods, along with storage containers for transporting, available is the first step to making sure you eat healthy.

A healthy stocked pantry can include the follow items:

1. Whole grains such as 100 % whole wheat bread, quinoa or barley.
2. Low sodium canned beans to make healthy dips or spreads.
3. Portable fruit such as apples, bananas, oranges, and grapes.
4. Mixed leafy greens, like spinach, kale or lettuce for salads or to add to sandwiches.
5. Eggs; hard boiled in advance make a quick snack.
6. Pre-sliced cheese.
7. Unsalted nuts.
8. Homemade granola.
9. Plain Greek yogurt.
10. Fresh pre-cut vegetables like carrots, celery, snap peas and bell peppers
11. Olive oil & balsamic vinegar to make healthy dressings.
12. Lemons to flavor water.
13. Mustard for sandwich spread.
14. Avocados

A couple tips to make the process easier:

1. Prepare your lunch menu on the weekends. Make sure you have all the ingredients on hand and ready to go.
2. You can also batch cook on the weekend. Prepare soups, salads, dressings, and veggies in advance.
3. Packing lunch and snacks the night before so you are not scrambling in the morning.
4. Keep non-perishable snacks at your desk for those days you don't have time to pack. A good example would be whole wheat crackers and nuts.
5. Use small containers to portion out lunches for the entire week. Have them ready to grab-and-go in the morning. Using small containers eliminates the temptation to overeat.

The Arugula & Tomato Grilled Cheese
2 slices whole-grain bread
1 medium tomato, sliced
¼ cup fresh arugula
1 oz Gouda cheese, thinly sliced
1 tsp. butter

1. Spread butter on one side of each piece of bread.

2. Place on slice of bread on a warm skillet face up. Add tomato, arugula, and cheese. Top with other slice of bread, butter side up

3. Cook over medium high heat. 2 to 3 minutes, or until golden brown. Flip, then cook for 3 to 4 more minutes or until cheese has melted.

We’re getting ready for #HealthyLunchDay on November 17th! Join us in encouraging and motivating people to eat healthy! Follow our pinterest board for lots of healthy lunch options. 

In anticipation of #HealthyLunchDay 11/17 here r a few tips for eating a healthy lunch every day! https://t.co/BsMmjfs4vy #noexcuses #fitfam

— Food Hunter (@foodhunterguide) November 12, 2015

Healthy Pumpkin Parfaits

By: The Food Hunter

Who else is "Pumped Up For Pumpkin?" It's mid-October and the pumpkin craze seems to be in full force. It's hard not to jump on the bandwagon when stores are showcasing it everywhere.

Me, I'm a pumpkin puree, create my own recipe, kind of girl which is exactly what I did when I got several cans of pumpkin to work with from Sprouts Farmer's Market.

These Pumpkin Parfaits are filled with good for you pumpkin puree and Greek yogurt. They are perfect for breakfast and also make a healthy afternoon snack. Fulfill your pumpkin craving with this easy to make treat.

Pumpkin Pie Parfaits

1/4 cup Greek Yogurt
1/4 cup Pumpkin Puree (I used Sprouts brand)
1/4 teaspoon ground ginger
1/4 teaspoon ground nutmeg
1/4 teaspoon ground cloves
1/2 teaspoon cinnamon
1 teaspoon honey
1 teaspoon vanilla

Mix pumpkin puree and next 6 ingredients together. Layer small cups with Greek yogurt and pumpkin puree mixture, alternating. Top with homemade granola.

I have an ongoing relationship with Sprouts.. I receive product, coupons or compensation for posts featuring their products. As always, all opinions are 100% my own.

Red Lentil & Olive Salad with Feta & Mint Yogurt Dressing

By: The Food Hunter

Lentils are part of the legume family. And though small in size they are a nutritional powerhouse rich in protein and fiber, making them an ideal meat substitute. Lentils are wonderful to have on hand, they are quick and easy to prepare and work will mixed into soups, stews and even salads.

Though I've eaten brown lentils often I have never until recently tried the red variety. The difference between the colors? In general, the brown lentils retain their shape well whereas the red tend to disintegrate. Red lentils also seem to have more of a subtle sweet nutty flavor.

Working with Bob's Red Mill and Stonyfield Yogurt to create a protein packed recipe I came up with this satisfying salad that makes for a light yet filling lunch or dinner. One thing about this salad is that it tastes even better leftover, so I urge you to make extra!

Red Lentil & Olive Salad with Feta & Mint Yogurt Dressing
1 cup red lentils ( I used Bob’s Red Mill)
1 bay leaf
3 cups water
1 cup pitted kalamata olives, roughly chopped
Handful of cherry tomatoes, halved
Yogurt Feta Dressing (recipe below)

Combine the lentils and bay leaf. Place in a medium size pot and add 3 cups of water. Bring to a boil. Reduce heat to medium-low and cook until tender, about 15 minutes. Make sure to keep lentils covered with water during cooking; if water level is low, add additional water and reduce the cooking temperature. Drain the water and pull out the bay leaf. Add chopped olives and tomato halves and refrigerate until cold. While the lentils are chilling make the dressing. When ready, top with dressing and serve.

Yogurt Feta Dressing
4 ounces feta cheese
1/2 cup plain Greek yogurt, (I used Stonyfield)
1/4 cup olive oil
1/4 cup chopped fresh mint

Combine ingredients in a food processor. Blend until smooth, season with salt and pepper to taste. Serve over lentils.

I have an ongoing relationship with Stonyfield.. I receive product, coupons or compensation for posts featuring their products. As always, all opinions are 100% my own.

 

5 Tips To Help You Get Started Eating Organic & A Nutritious Breakfast Recipe

By: The Food Hunter

The reasons for why you should eat organic are solid:

• To keep chemicals out of our body and the environment.
• To enjoy better taste, texture & flavor.
• To avoid artificial growth hormones and antibiotics found in meat and dairy.
• To support farmers that have invested in growing foods without toxic synthetic pesticides and fertilizers.

But how do you start?

Changing your eating habits all at once is hard, and not something I would suggest doing. In this situation little steps make a big difference. Below are 5 tips to help you get started eating organic:
1. Start on a trial basis; switch out a few products you already use for their organic counterpart. Gradually replace as much as you can with organic.

2. When it comes to produce know which items matter most. According to the Environmental Working Group, commercially-farmed fruits and vegetables vary in their levels of pesticide residue. To help you make the best choices the EWG has put together a list of the 12 most pesticide-laden produce on the market. Note: These are not items you should avoid eating, rather they are items you should eat organic whenever possible.

• 1. Apples
• 2. Strawberries
• 3. Grapes
• 4. Celery
• 5. Peaches
• 6. Spinach
• 7. Sweet Bell Peppers
• 8. Nectarines (Imported)
• 9. Cucumbers
• 10. Cherry Tomatoes
• 11. Snap Peas (Imported)
• 12. Potatoes

 3. Purchase hormone and antibiotic free meats and dairy items whenever possible. Studies have shown that organic dairy contains higher level of healthier fats than non-organic milk. Remember you are what you eat.

4. Read labels of packaged products to determine how organic they are and to see if they include the USDA organic label. (see explanation below of organic terms.)

• 100% Organic = 100% of ingredients are certified organic, excluding salt and water.
• Certified Organic = 95% of ingredients are certified organic, excluding salt and water.
• Made with Organic Ingredients = At least 70% of ingredients are certified organic, excluding salt and water.
• No Label Claims = Less than 70% of ingredients are certified organic.

5. Shop around and find a store that has organic versions of most of your favorite items. Be sure to look for items not only in the organic section but also in the regular aisles.

To show you how easy it is to start eating organic I put together a quick breakfast recipe using some of my favorite organic products from Sprouts Market. These hearty pancakes are made with organic whole grain oats, organic Stonyfield yogurt, organic blueberries & fresh nuts. A simple mix of organic ingredients that will fill you up quick and keep you satisfied throughout the morning, exactly what I need when it comes to breakfast!

Blueberry Pecan Oatmeal Griddle Cakes
1½ cups organic old fashioned oats, divided
½ cup chopped pecans
1 teaspoon cinnamon
1 teaspoon baking soda
pinch of salt
1 cup fat-free Greek Yogurt
1 egg
1 tablespoon olive oil
1 teaspoon vanilla
½ cup organic blueberries

Preheat a greased griddle pan over medium heat.

In a food processor, pulse 1 cup of oats until finely ground and resembling flour. In a mixing bowl, add oat flour, the remaining ½ cup old fashioned oats, pecans, cinnamon, baking soda and salt. Stir to combine. In a separate bowl, combine yogurt, egg, oil, and vanilla. Mix until well combined.

Pour wet ingredients into dry ingredients and mix to incorporate. Fold in the blueberries.

Using a 1/4 cup measuring cup, scoop batter onto pre-heated pan. Gently flatten the batter to resemble patties. Cook for 3-4 minutes, then flip cakes and cook for another 3-4 minutes.

Cakes are done when both sides are golden brown and center is set.

Optional: Top with lightly sweetened yogurt and blueberries before serving.

I have an ongoing relationship with Sprouts.  I receive product or compensation for posts featuring their products. As always, all opinions are 100% my own.

Chicken, Pecan & Pear Salad with Yogurt Thyme Dressing

By: The Food Hunter

Greek yogurt is like a secret ingredient, you can use it as a base for dips, smoothies and even salad dressings. It imparts a thick, creamy texture and a tangy taste that you can't get from using other condiments like mayo. Plus it is much healthier.

Yogurt based dressings tend to compliment a more robust salad; one that might include meat or nuts. That's not to say that it wouldn't work well on more delicate options; just that when I want to dress a heartier salad I prefer a yogurt based dressing.

When making homemade salad dressing it's fun to play around with flavors. I love a citrus dressing, but if you prefer something on the sweet side you can always add a bit of honey. One of my favorite combinations, which is featured below, is a simple mix of Greek yogurt with thyme and lemon.

Salads can be dressed up or dressed down depending on how they are plated. I recently had the opportunity to choose some fun salad serving items from Wayfair. Originally known as CSN, today Wayfair is the largest online-only retailer for home goods in the United States. That being said you can imagine the amount of products they carry and how difficult it was to narrow down my selection. Next time you are serving salad I urge you to try this yogurt based dressing.


Chicken, Pecan & Pear Salad with Yogurt Thyme Dressing
3 tbs lemon juice
1 tsp honey
1/2 tsp Dijon mustard
2 tsp thyme
2/3 cup Greek Yogurt (I used Stonyfield)
1 head of Boston lettuce
1 pear sliced thin
1/2 cup of toasted pecans
2 ounces Feta cheese, crumbled
grilled chicken breast, cubed
salt & pepper to taste.

Mix together first 5 ingredients until well combined. Season dressing with salt & pepper.  Top lettuce with fruit, cheese, nuts and chicken. Dollop dressing in the center for presentation or mix into salad.

I have an ongoing relationship with Stonyfield as a member of the Clean Plate Club. I receive product, coupons and compensation for posts featuring their products. As always, all opinions are 100% my own

Tomato Basil Hummus Dip

By: The Food Hunter

I've been invited to join this month's Progressive Eats dinner. What is Progressive Eats? Well it's a virtual version of a progressive dinner where people travel from house to house to share in different courses of a meal. For the virtual version a theme is chosen each month, members share recipes on their site and you go from blog to blog to check them out.

This month's theme is herbs and it couldn't be more perfect for me. My garden herbs are growing wild and I love adding them to recipes when they are so fresh. Fresh herbs can dramatically change the taste of a dish, which makes experimenting with different ones fun. Just remember there are no rules when it comes to using herbs. Whatever you like is what works.

We grow a variety of different kind: lemon balm, oregano, sage, basil, parsley, thyme, bay leaf, mint and rosemary. My favorite and the one I find myself using most often is basil. I love the fresh taste it gives to vegetables, specially tomatoes.

When I saw this recipe online I knew I had to try it. A dip that features tomatoes and basil sounds like a dream come true to me. I switched it up a little to meet my tastes and it was absolutely perfect.



TOMATO BASIL HUMMUS

2 plum tomatoes, quartered
olive oil
sugar
1 15-ounce can chickpeas, rinsed
1 cup fresh basil leaves
1/4 cup olive oil, plus more for serving
1 teaspoon ground cumin
kosher salt

Preheat oven to 450. Drizzle tomatoes with olive oil and sprinkle with sugar. (this is a technique I learned from Mario Batali) Roast until softened and starting to blister, about 30 minutes. Cool.

In a food processor, purée the chickpeas, tomato, basil, oil, cumin, until smooth and creamy. Add salt and pepper to taste. Add 2-3 tablespoons water as necessary to make creamier.

Transfer to a bowl. Drizzle with olive oil before serving.

Cooking with Herbs

• Zucchini, Potato and Herb Fritters with a Garlic and Herb Yogurt Sauce from Creative Culinary
• Pesto Pasta Salad from That Skinny Chick Can Bake
• Homemade Cilantro Mayonnaise from The Heritage Cook
• Methi Machli - Fish with Fenugreek Sauce from Spice Roots
• Tomato Basil Hummus from Food Hunters Guide
• Lemon Sage Mustard from Stetted
• Lemony Three Bean Salad with Feta, Tomatoes, and Marjoram from The Wimpy Vegetarian
• Grilled Chicken Shawarma with Fennel Spinach Tzatziki Sauce from Jeanette’s Healthy Living
• Sauteed Zucchini Noodles with Fresh Herbs and HazelnutsfromHealthy Delicious
• Lemongrass Ice Cream from Pastry Chef Online
• Peach Blueberry Basil Cobbler from Never Enough Thyme
• Peach-Rosemary Shrub from girlichef
  
  
  Progressive Easts is a core group of 12 bloggers, but we will always need substitutes and if there is enough interest would consider additional groups. To see our upcoming themes and how you can participate, please check out the schedule at Creative Culinary.

Target Made To Matter Products To Include StonyField

By: The Food Hunter

People talk about wanting to being green all the time, yet say it is too hard. What they don't understand is how simple it actually is. There are a lot of things you can do to be more green especially in the kitchen. For example: switch from plastic containers to glass, use eco-friendly dish soap and chemical free cleaning products and grow your own or buy local whenever you can. 

I do my best to be green, so you can imagine how happy I was to learn about the Made-To-Matter program at Target. The program makes it even easier to go green by offering effortless access to high quality better for the earth products. Items like Seventh Generation dish soap, Method dishwasher detergent and Justin's All Natural Nut Butters to name a few. I like the idea of being able to shop in one store to find all the green products I need for my kitchen. Let's face it...it's up to us to make a difference and what we purchase for our kitchen is a great place to start.
 

Even more exciting is that starting in August one of my favorite yogurt brands, Stonyfield, will be part of the program (you can read more about that here). Stonyfield co-founders have been on a mission since the early 1980's to help family farms survive, keep food and food production healthy and help protect the environment. The details of their exclusive-to-Target line of organic yogurt is still under wraps, (think coconut & maple) but you can expect to see 6 new certified organic, gluten free and completely delicious flavors on the Target shelves soon.

What do you do in your kitchen to be a little greener?

I have an ongoing relationship with Stonyfield as a member of the Clean Plate Club. I receive product, coupons and compensation for posts featuring their products. As always, all opinions are 100% my own

Carrot Slaw

By: The Food Hunter

We host a lot of outdoor parties and although I like to serve dishes that are delicious and exciting I also like to keep them on the healthy side. Carrot slaw is just that! Shredded sweet carrots are mixed with a savory Dijon & herb balsamic vinaigrette to make a crowd pleasing side dish that compliments just about any backyard fare. It's simple to prepare, uber healthy and tastes delicious.



Carrot Slaw
(printable recipe)
4 Large Carrots, shredded
1 Tablespoons of Balsamic Vinegar
2 Tablespoons of Extra Virgin olive oil
2 Teaspoons of Dijon Mustard
1 Tablespoon Fresh Basil, chopped
salt and pepper

Whisk together all of the dressing ingredients until thick. Pour over carrots and toss to coat.

Season with salt and pepper and serve immediately.

Quail & Roasted Tomato Salad

By: The Food Hunter

When things start heating up outside I start looking for easier, lighter options to make for dinner. Often, I'll turn to main-dish salads that don't require a lot of advanced preparation.

In this recipe grilled quail is mixed with roasted tomatoes, green olives and an herb vinaigrette to create a delicious summer inspired salad. It's a quick and tasty dish that can be on the table in relatively no time.



Quail & Roasted Tomato Salad
serves two
2 Quail, butterflied
Olive Oil, for cooking quail
4 Roma Tomatoes, halved & roasted (see below)
2 Tsp. Fresh Mint, finely chopped
2 Tbs Red Wine Vinegar
4 Tbs Extra Virgin Olive Oil
1 Tsp Flat Leaf Parsley, finely chopped
4-5 Green Olives, pitted & chopped
Mixed Greens


For the Roasted Tomatoes
Preheat the oven to 350. Place the tomatoes, cut-side up, on a baking tray. Drizzle with olive oil and season to taste with salt and pepper. Roast for about 20-30 minutes or until semi-dried.

For the Quail Salad
Flatten out the quails and season inside and out with salt & pepper. Heat olive oil in a large heavy-based frying pan over medium-high heat. Lightly brush the quails with oil. Cook the quails on each side until browned and cooked through.

Combine the tomatoes, olives, herbs, vinegar and olive oil in a large bowl. Cut the quails into quarters and add to the vinegar mixture. Season to taste with salt and pepper, toss well to coat. Serve over mixed greens.

Kale, Carrot & Green Apple Slaw for Healthy Vision Month

By: The Food Hunter

May is healthy vision month,  an initiative of the National Eye Institute, so I wanted to take this opportunity to let you know that living a healthy lifestyle and eating the right foods can assist your eyes. Diseases such as age-related macular degeneration and cataracts are both known to benefit from eating the right foods. No longer are carrots the only eye healthy vegetable. Foods like kale, chard and collard greens, all rich in antioxidant carotenoids, seem to be even more helpful when it comes to keeping eyes healthy.

In an effort to find a healthier sandwich side my family will enjoy, I have been experimenting with making slaw out of various vegetables. The combination below features kale, along with carrots and green apples all dressed in a Dijon vinaigrette.




Kale, Carrot & Green Apple Slaw
(printable recipe)

2 tbsp extra virgin olive oil
2 tsp sherry vinegar
2 tsp red wine vinegar
1/2 tsp Dijon mustard
1/4 tsp fine sea salt
5 oz Tuscan Kale, chopped
5 oz Clean Rainbow Kale, chopped
1 large green apple, shredded
2 small carrots, shredded
2 tbsp chopped toasted walnuts

In a small bowl, whisk together oil, vinegar, mustard and salt.
Combine kale, apple, carrots and walnuts in another bowl. Add dressing and gently toss to coat.

Coconut Cashew Trail Mix

By: The Food Hunter

Trail mix is a great snack for on-the-go, outdoor enthusiasts like myself. I will often eat a small amount to fuel a hike or other outdoor activity. It's an energy packed snack that is quick, tasty and portable. Making my own trail mix allows me to control the ingredients and therefore the amount of calories and nutrition I get with each serving.

Trail Mix is simply a combination of nuts, seeds, and dried fruit. What's fun is that you can mix & match ingredients for something different. I will often flavor my mix with extracts to give it a distinct taste; coconut being one of my favorites to use. Below is one of my go-to combinations but it can be changed up anyway you like. Have fun with it!



Coconut Cashew Trail Mix
(printable recipe)
1 cup raw cashews
1 cup raw pecans
1 cup raisins
1 cup sunflower seeds
1 tsp vanilla extract
1 tsp coconut extract
2 T coconut oil
1 tsp sea salt

Preheat oven to 350 degrees

Mix all the dry ingredients in a bowl. In another bowl stir together the oil & extracts until combined.
Pour liquid mixture into the bowl with the dry ingredients and mix until everything is coated.

Spread the mixture onto a lined baking sheet. Bake for about 20 minutes, stopping to shake the mixture around every 10 minutes.

Let  cool completely before storing.

Tropical Green Smoothie

By: The Food Hunter

Smoothies are my idea of "fast food;" they are the freshest, easiest and most convenient way to incorporate more fruits and vegetables into your diet specially when you are pressed for time. Make
one trip to the store, purchase all your ingredients and freeze in single serving portions; when you're ready just empty the bag into your blender add liquid and pulverize.

I found that using a single serve blender, like the Hamilton Beach Single Serve/Personal Blender  helps make smoothies an even more convenient food option. These blenders are portable so you can have one everywhere, even at your office. You can also blend and sip from the same cup, which fits nicely into most car cup holders making eating while traveling that much easier.

The Tropical Green Smoothie below is an energizing mix of fresh fruit, protein packed yogurt and leafy greens. This drink is easily adaptable; pick and choose the produce you love and follow this formula: 1 part leafy greens + 1 part liquid + 1 part fruit + 1 part protein.

Tropical Green Smoothie

1 cup baby spinach
1 cup coconut water
1 cup pineapple
1 cup Stonyfield Greek yogurt
1 tsp coconut extract (optional)

Add all ingredients to your blender and mix to combine.

I have an ongoing relationship with Stonyfield as a member of the Clean Plate Club. I receive product, coupons and compensation for posts featuring their products. As always, all opinions are 100% my own.

Buckwheat Groat & Carrot Salad

By: The Food Hunter

Anyone trying to eat healthy like myself needs to know about buckwheat groats. This versatile grain is the perfect base for cold salads or hot breakfast cereals. Buckwheat groats are gluten free and loaded with fiber and protein making them a healthy alternative to both rice and pasta.

The salad below makes a nice vegetarian side dish or light lunch. You can also add some cooked chicken for a more substantial meal.

Healthy Buckwheat Groat  Salad
(printable recipe)

1 cup buckwheat groats
1 1/2 teaspoons salt
3 tablespoons olive oil
1 large carrot, chopped
1 celery stalk, chopped
1 teaspoon chopped garlic
1/4 teaspoon pepper
1 tablespoon fresh lemon juice or more to taste
1/4 cup chopped fresh mint or parsley, for garnish
chicken, cooked (optional)

1. Combine buckwheat groats with two cups of water in a large sauce pan. Bring to a boil. Reduce heat to low and cook 10 to 12 minutes, then let stand 5 minutes.

2. Meanwhile, put 1 tablespoon of the oil in a large skillet over medium heat. When the oil is hot, add the carrot, celery, and garlic, sprinkle with the remaining 1/2 teaspoon salt and the pepper and cook, stirring occasionally, until the vegetables just begin to soften, 3 to 5 minutes. Transfer the vegetables to a large bowl.

3. Add the cooled groats to the bowl with the vegetables along with the remaining 2 tablespoons olive oil and the lemon juice. Toss to combine, taste, and adjust the seasoning, adding more lemon juice if you’d like; garnish with the herbs and serve.

Putting A Home Cooked Meal On Your Table Is Easy With These 5 Tips.

By: The Food Hunter

How often do you find yourself heading home from the office with no idea what to have for dinner? And when this happens do you find that your first reaction is to stop for take-out?  If so here are a few tips that will make it easier for you to put a healthy home cooked meal on your table instead of fast food.

1. Set aside 15-30 minutes each week to put a meal plan together for the following week. When planning be sure to take into consideration what you have going on that week so you can assign easier meals on busier days.

2. Preparing meals in advance, as much as possible, is very helpful. Most veggies can be washed and cut in advance ensuring healthy ingredients are always at your disposal. For those nights when every minute counts you can purchase things like mushrooms, broccoli and lettuce already washed and cut.

3. Make food that can be portioned out and used as the base for another meal that week. I like to cook a whole chicken early in the week and use the leftovers for sandwiches or to top salads for lunches. One night's extra potatoes can be the next morning's breakfast mixed with scrambled eggs and peppers. 

4. Keep your pantry/fridge always stocked with healthy ingredients so you will always have the essentials available when life throws you a curve ball. All it takes is a little forward thinking.

5. Make things like casseroles, stews or sauces on the weekend, when you potentially have more time, and freeze them in single servings. These are great to throw in the oven when you get home and will be ready by the time you finish up your evening chores.

I would love to hear what works for you; please share any tips you have in the comment section below.

Spiced Pumpkin Bars

By: Davinia Perrin

I love everything about coconut; the smell, taste and the overall versatility of this fruit. In recent years, we’ve learned a lot about coconut and its health benefits which is why so many people consume it as part of their daily diet. Everything from coconut oil, sugar, water, flour, and milk is used in my kitchen on a regular basis.

When I had the opportunity to get my hands on Camilla Saulsbury's The Complete Coconut Cookbook, I was excited; an entire cookbook devoted to what Saulsbury describes as “the humble, hairy coconut.” This cookbook offers an overview of the health benefits, how to equipment your coconut pantry and helpful “how-to” tips for cooking with the various ingredients that are all gluten-free, grain-free, nut-free and vegan . The collection of 200 recipes ranges from breakfast, salads, soups, beverages, breads, main dishes and decadent treats.

It finally feels like fall here in Arizona, so I had to go with one of the recipes that called for pumpkin. I’m also a sucker for a sweet treat, so I opted to try the Spiced Pumpkin Bars. After looking at the ingredients, I needed a little help from my friends over at Bob’s Red Mill. Their gluten-free baking options are extensive and impressive; they had the chickpea (garbanzo bean) and coconut flour and the gluten-free baking powder this recipe called for. These perfectly spiced bars turned out great. A nice healthy alternative to your traditional pumpkin pie.



Spiced Pumpkin Bars
(recipe from The Complete Coconut Cookbook)
1 cup coconut sugar
3 tbsp psyllium husk
3/4 cup pumpkin puree (not pie filling)
1/2 cup melted virgin coconut oil
1/3 cup well-stirred coconut milk (full-fat)
2 tsp gluten-free vanilla extract
1/2 cup chickpea flour
1/4 cup coconut flour
2 tsp pumpkin pie spice
1/2 tsp gluten-free baking powder
1/4 tsp fine sea salt

1. In a medium bowl, whisk together coconut sugar, psyllium, pumpkin, coconut oil, coconut milk and vanilla until well blended. Let stand for 5 minutes to thicken.

2. In a large bowl, whisk together chickpea flour, coconut flour, pumpkin pie spice, baking powder and salt.

3. Add the pumpkin mixture to the flour mixture and stir until blended.

4. Spread batter evenly in prepared pan.

5. Bake in preheated oven for 40 to 45 minutes or until a toothpick inserted in the center comes out clean. Let cool completely in pan on a wire rack. Use liner to lift from pan. Cut into 12 bars.

5 Tips For Navigating Your Way Through The Grocery Store

By: The Food Hunter

You can work out as hard as you want at the gym, but if you don't buy the right foods at the grocery store your fitness gains will most certainly come up short. Shopping for food can be a daunting task as you try to navigate your way through aisles of products that claim to be healthy and usually aren't.

Here are my top 5 tips that will help you make more nutritious choices when food shopping.

1. Make a list and don't deviate from it. This will also help you with meal planning.

2. Use a cart.  Fill the large area of your cart with nutrient dense products like fruits and vegetables, lean meats and whole grains.  Reserve the small top section for a treat or two.

3. Always shop the produce section first and stock up on as much as you can. Be sure to include vegetables of every color to get a bigger variety of nutrients.

4. Shop the perimeter of the store. This is where you will usually find your healthiest foods, such as meat, eggs, grains and dairy.

5. Avoid the inner aisles as much as possible.  If you have to buy from these prepared food aisles be sure to read the labels and look for those with the fewest ingredients.

Do you have tips you'd like to add to this list?  Leave them in the comments section below.

HAPPY HEALTHY SHOPPING!

Loaded Veggie Omelet

By: The Food Hunter

It's a known fact that, along with fruit, vegetables should be a major component of your diet. Though the truth is despite your best efforts you most likely don't come close to eating the recommended 5-7 servings per day. Not only are vegetables an important part of a healthy diet but they are also low in calories which makes them a great choice for those looking to lose weight.

Be creative when implementing vegetables into your daily routine. One thing I like to do is sneak them in with my breakfast omelet. There are so many variations to the recipe below, making it a fun and easy way to eat more veggies.

Loaded Veggie Omelet
(printable recipe)
5 asparagus spears, chopped
1/2 cup mushrooms, diced
1/4 cup feta crumbled
extra virgin olive oil
Dash of salt and pepper
1/2 tomato, diced
2 eggs
diced ham (optional)
1/2 tsp sea salt
1/4 tsp black pepper

Heat 1Tbsp. of extra-virgin olive oil in a medium size pan, add the chopped mushrooms and asparagus. Cook until tender about 1-2 minutes. Remove the mushroom and asparagus mixture from the pan, placing it to the side for later use.

In the same pan, add 1 Tbsp butter. In a small bowl, whisk together 2 eggs. Pour egg mixture into the pan and cook over medium heat until it begins to set, making sure that the sides stay loose around the edges and aren’t sticking.

Add the asparagus and mushroom mixture to one half of the setting eggs. Add the diced fresh tomato, ham and feta cheese on top of the veggies. Cook until the top of the eggs begin to bubble and aren’t visibly runny but still soft and somewhat translucent. Fold the half without the vegetable mixture over the half with the vegetable mixture. Cook for 20-30 seconds more, or until the eggs have set further.