Category / Recipes & Yums

by tessbrennan

Dark Chocolate Morsels-shhh don’t tell

I’ve had so many requests for this recipe. These decident chocolate bites are amazing, and loaded with healthy stuff!

Ingredients: 

  • 1/2 cup coconut oil  (I’ve used organic grapeseed oil)
  • 2/3 cup honey
  • 2 eggs
  • 1+ tsp vanilla (we love homemade vanilla)
  • 1 1/2 cup fresh spinach
  • 2/3 cup dark cocoa powder 
  • 1/3 cup flax meal
  • 1/3 cup Shaklee Protein (Instant protein or energizing protein)
  • 1/2 tsp baking powder
  • 1/4 tsp fresh ground sea salt 
  • 1/2 cup dark chocolate chips

Directions: 

  • Heat oven to 350 F
  • Puree spinach, eggs, honey, and vanilla in blender
  • Add dry ingredients and mix (if we double this mix first ingredients in blender then mix dry ingredients in large bowl with wet ingredients. 
  • Line mini cupcake tins with papers
  • Scoop a scant 1/4 cup scoop into each cup
  • Bake at 350 F for 10 minutes

We like these a bit moist and fudgie so we bake them exactly 10-11 minutes and pull em out to enjoy. 

These are a regular staple in my daughter’s lunches. They can be frozen and popped into a lunchbox easily.

Enjoy!

by tessbrennan

Vegan Oatmeal Cupcakes

I am always looking for foods for my baby girl to take for lunches. Today, I made these.

Ingredients:

  • 4 cups rolled oatsoats
  • 1 cup instant protein
  • 2 1/2 cups of mashed fruit (mashed ripe bananas or I used a combo of mashed peaches and applesauce)
  • 4 1/2 tbsp maple syrup
  • 2/3 cup mini chocolate chips (optional)
  • 2 1/3 cup water
  • 1/4 plus 1 tbsp oil (coconut, or other veg based oil)
  • 1 tbsp vanilla extract
  • Optional add ins: cinnamon, shredded coconut, chopped nuts, ground flax, dried fruit

Instructions:

  • Preheat oven to 380 F
  • Line 14 cupcake tins with liners
  • Mix all dry ingredients in one large bowl
  • Mix all wet ingredients in a medium bowl (fruit included)
  • Mix wet into dry ingredients
  • Pour scant 1/4 cup of batter into each cup
  • Bake 21 ish minutes

These can be frozen and reheated

by tessbrennan

Pumpkin Bites

It’s pumpkin season! Everything pumpkin, all the time… Well, you don’t need to go to Starbucks to get your pumpkin fix. Here is a GREAT and easy recipe for some healthy Pumpkin Bites.

I grind up the oatmeal, since my daughter seems to be texture sensitive at times, its easier than fighting with her to get her to eat it. 🙂

Pumpkin protein Bites image

IngredientsPumpkin_Protein_Bites

1 cup oatmeal (ground is optional)
2 scoops of Vanilla Life Protein by Shaklee
2 TBSP cinnamon
1 TBSP organic raw sugar
1 heaping cup of Pumpkin Puree (Instructions here)
2 TBSP flax meal
2 TBSP chia seeds

Dark Chocolate Chips to top.

Directions

Mix all ingredients thoroughly in a bowl.
Fill cupcake wrappers with mix, press down. (I use 1 TBSP of mix in a mini-cupcake wrapper, or a full medium scoop in a full sized cupcake paper.)
Top with Dark Chocolate Chips
Refrigerate until firm then EAT!

by tessbrennan

No Time for a Cold – Busy Professionals Series

What is a busy professional to do when they feel a cold coming on?

2015-09-02 13.46.46

I woke up Friday with a scratchy, tickley, irritated feeling in the back of my throat. That tell tale sign that a cold is sneaking up on you.  A few times during the day I got that swimmy feeling in my head, I needed to sit down and regroup. I was CERTAIN I was catching whatever it is that’s been going around.  and I developed a runny nose as the day progressed…

Here is what I did.

Feed the body what it needs.
Friday night, (I should have started Friday at noon.) I mixed up a batch of “vitamin water” mix.  I will share the recipe at the end of this post. I began feeding my body what it needs to boost my immune system and kick this stuff to the curb.

Don’t add stress.
I followed the instructions I was given for the drink mix (see below) and I rested on Saturday. I held off on a 10 mile training walk to prevent that stress from combining with the stress of fighting off a cold.

My grandmother always said that the sun is good for a cold. (Research says so too, here, here, and here.)  So when my husband wanted to go out on the boat I agreed to go. I didn’t do any of the work to prepare and I simply sat in the sun and enjoyed the beauty around me. I watch as they skied and fished.

Hydrate, hydrate, hydrate
It is easy to forget to hydrate while sitting miserably with a swimmy head, stuffy nose, etc. However, hydration is what helps wash things out of our bodies that we don’t want there. When we become dehydrated it can cause a myriad of issues, and if you are feeling thirsty – you are already in the beginning stages of dehydration.

I fight dehydration by consuming room temperature water, warm performance hydration beverage, and hot herbal teas, as well as the hot vitamin water I mentioned above.2015-09-21 15.49.49

REST.
The body is already working overtime to fight the bug. Your body is creating white blood cells to fight off the infection and heal your body. (That is how it is designed to work.) When we allow the body to rest it can use that extra energy to fight off the invaders that are causing your symptoms.

I opted to stay home when my husband went out to visit with friends Friday and Saturday night. I relaxed at home, watched a movie, and SLEPT both nights to allow my body to use that energy fighting off the cold.

Gargle with hot/warm salt water
This is such an easy way to kill off any germs in your throat, as well as using a Neti-pot or a Sinu-rinse.  Super easy and VERY effective.

These are the exact tools I employ when I begin to feel a cold coming on. They have worked time and again for us.

Please note, I am NOT saying that any of these supplements cured my cold, I AM saying this is the protocol I followed, personally, and have for years to keep a cold from lasting more than a day or so.

Recipe
The amounts and supplements I mention here are all a brand I specifically trust for purity, potency, and safety.

Get Well Tea
4 Defend & Resist                   6 Alfalfa
6 Chewable C                         2 Zinc
3 Sustained Release Vita-C    4 Garlic
6 Nutriferon                             4 Herb lax
3 Tbsp Performance Mix         4 Stomach Soothing Complex

Add all to a grinder/blender cup and grind to a powder. Then add 1 rounded tsp. to 1 cup of hot water & a little honey to taste. Stir to dissolve.

Drink another within one 1/2 hour, and then one every hour for as long as it takes to begin feeling better.

This is how I supported my immune system and body. I ALSO sucked on a zinc and about 5 chewable C’s on Saturday morning to help my sore throat go away, and added some Vitalized Immunity in hot water a couple of times as well.

FDA_Statement

by tessbrennan

Tomato-Tuna Salad

This is something I whipped up quick for lunch yesterday. It makes 2 servings so I had it for lunch today too. 🙂 Only 154 calories, tasty with a bit zing and lots of protein.

Ingredients:

Tomato_Tuna_Salad_stats

1 7 oz can of Albacore Tuna
1 medium tomato chopped (we like big uglies)
1/2 cup diced carrots
1.5 TBSP Mayo (Vegenaise, olive oil mayo, etc)
2 tsp yellow Mustard (gives it just a touch of zing)

Tuna-Tomato Ingredients

…

by tessbrennan

Scrumptious Saute’d Brussels Sprouts

I had the munchies this AM so I fixed myself one of my favorite treats! Saute’d Brussel Sprouts and mixed veggies. This amazingly flavorful treat is full of nutrient dense bites and fiber.  Only 122 calories per serving and so much goodness!

This is SO easy and has so much flavor! (Makes 2 servings)

Begin by chopping your veggies:

4-5 fresh brussel sprouts, sliced in half
1/2 bell pepper, chopped
1    small onion, sliced or chopped
1    carrot chopped
3    cloves of garlic, peeled and chopped or halved.

Pour 1 TBSP grape seed oil (it has a higher flash point and is safer for saute’ing than is EVOO) into a skillet or pan. (We use iron skillets) and heat over medium heat.

Add sprouts, cut side down and all other veggies to hot oil. Cover the pan and let them cook for 5-8 minutes, stirring occasionally.

When you notice the color of your produce begins to really POP and your onions and sprouts have begun to caramelize, Move them to a bowl and enjoy.

* Sometimes, I add a sprinkle of Bragg’s Liquid Aminos for a different pop of flavor.

by tessbrennan

New Year’s Time Saver – Chili & Refried Beans

As a busy mom, I frequently look for ways to accomplish more in less time.  Cooking is an area where I can easily do this.  I like to make the most of my time in the kitchen, so last night, I prepped some beans for the crock pot today.

It doesn’t take any additional time soak twice as many beans, so I soak enough to make more than one bulk dish.  Last night, I soaked 1 pound of small reds, 1 pound of black, 1 pound of light red kidney beans in my larger crock pot.

This morning, I’ve got both Chili and Refried beans in dueling crock pots.  You don’t have 4 crock pots in your possession? (Yes, I may have an issue with crock pots.) Not a problem.  Make chili today and cook those refried beans tomorrow. Just put that helping of soaked beans in the fridge and cook ’em tomorrow. 🙂

(Looking to kick the nutrition of your refried beans up a notch?  Grab some Moringa leaves from a tree and throw them in right before you put in the fresh beans.)

Looking for a tasty veggie chili?

Dueling Crock Pots

My crock pot fetish. The crock on the left was my grandmothers, then my aunts, and now mine. It is an original crock pot and still works wonderfully. The crock on the right is my trusty favorite. Its frequently on my counter. I use it as a prepper – in most cases we don’t like our veggies cooked to mush (pulls out and destroys the nutrition) but is wonderful at cooking down stocks from left over carcasses (chicken bones) and cooking tomato dishes and beans.) We eat lots of beans here. 🙂

by tessbrennan

Peanut Butter-Oatmeal Cookies

My daughter loves Peanut Butter cookies.  I try to make them a step healthier.  Here is what we use for our recipe… Her reply – “Yum, mommy, these taste just like the other cookies! This recipe uses less sugar and a substitution of some protein powder to offset some of the empty carbs.

Ingredients

1 cup organic butter

1/2 cup packed brown sugarPeanut Butter-Oatmeal Cookies Nutrition
1/4 cup white sugar
1 cup peanut Butter
2 eggs
1/4 cup Protein Powder
1 1/4 cup organic all-purpose flour
2 tsp baking soda
1/2 tsp Himalayan sea salt
1 cup oat meal (if you have a texture picky child, like mine, you can grind this into a flour)

Directions

 Preheat your oven to 350 degree F

Mix protein, flour, baking soda, sea salt and oats in a medium bowl – save to add to wet

In a mixer cream the butter, sugars and peanut butter until smooth.  Beat in the eggs one at a time until well blended. Blend the dry ingredients into the wet until just combined completely.

Drop by spoonfuls onto a cookie sheet.  I used a medium sized Pampered Chef scoop to measure them out.

Bake 10-15 minutes in the preheated oven.  JUST UNTIL LIGHT BROWN.  Don’t over-bake.

Store in an airtight container, or give to neighbors.  😉

by tessbrennan

Protein Cookies–Not Yo Momma’s Chocolate Chip Cookie

What to pack for my daughter’s lunch? What to give her for a healthy snack? Chocolate Chip Cookies of course!  (But not what you are thinking.)

I work to be sure that my daughter gets a balanced diet every day.  I pack her lunch, out of necessity, every day of school, and I work to be sure that she gets a sampling of all the food groups.

Here is one of her new favorites – She calls them Cookies!

Ingredients:Protein Cookies

2.5 cups whole wheat Flour
0.5 cups Instant Protein
1.5 cups rolled oats (ground)
1.5 tsp baking soda
1tsp ground cinnamon
0.75 cups ground pecans
0.5 tsp salt
0.75 cups butter
1 cups brown sugar
1 TBSP Vanilla
6  large eggs
1 cups chocolate chips

Directions:

  • Preheat oven to 350* F
  • In large bowl, mix dry ingredients through salt
  • In mixer – cream butter & brown sugar
  • Add vanilla and 1 egg at a time
  • Slowly add dry mixture until all blended
  • Stir in chips
  • Drop by scant 1/4 cups onto parchment paper lined cookie tray – flatten slightly (makes right at 24 cookies)
  • Bake 11-13 minutes until slightly browned on top
  • Cool on pan for ~5 minutes then use spatula to move to wire racks to cool.

I put cooled cookies in zip lock bags and store in the fridge to use in her lunches. They freeze well, but don’t normally last that long.

Here’s the amazing part!  The nutritional figures:

Each cookie has about 169 calories, 8.7 g of Fat, 18.1 g of Carbohydrates, 3 g of Fiber, AND… 6.5 g of protein!!!

Tasty treat AND good for you!  Dip them in milk for an extra special treat!

by tessbrennan

A week+ food, all in a Sunday! (Links to recipes)

20140608_195554-1

As I glanced at my schedule for the upcoming week, on Saturday, I realized I will be out of the house four out of five nights this week, have a week of reprieve then be out five nights in a row.  My answer, cook while I play on a Sunday.

I actually started Saturday night by soaking a pound each of black, pinto, red, & garbanzo beans – this way they would be ready for cooking on Sunday Morning.  Then, after church, I commenced to fixing it all.  When the day was over this is what I had:

  • Broccoli Salad – to Nom on all week (5-8 lunches)
  • Pico de gallo – for daddy & I to kick up our veggies a notch
  • Cream of Anything Chicken/Mushroom/Zucchini “casserole starter” (From a leftover whole chicken)
  • 5 1/2 quarts of Chili (5 meals) (veggie chili recipe)
  • 2+ quarts of beans ready to make refried beans (5-8 meals)
  • 12 Mini-meatloafs (1/2 beef, 1/2 turkey) (6 meals)
  • 8 Onion Soup burgers (1/2 beef, 1/2 turkey) (3 meals)
  • 3/4 gallon of frozen grapes for entertaining and my daughter

Meals mean enough for my whole family.  Lunches = one person.

I do offer classes on bulk cooking, just say the word and I can hook you and your friends up!  (My classes even include baking 2 loaves of bread)

20140608_134324

Mini Meatloaves, freezing in the holders… (I then, at the advice of my hubby, set them on a low grill for 3 minutes to allow them to release from the pan)  Next time I will make them in cupcake cups.

20140608_142525

Chili full of red, pinto, & garbanzo beans, shredded zucchini, shredded carrots, tomatoes, and so much more!  Chalk full of veggies!!!

Pico de Gallo

Pico de gallo – our main veggie staple.  We eat it on everything from a spoon to eggs, chicken, burritos, flank steak, sometimes even homemade tortilla chips.