Category Archives: Healthified

Broccoli Bites

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I recently got a job as a nanny to two ADORABLE two-year-olds.  They are just about the cutest twins you’ll ever see and sometimes I can’t believe I get to play with them all day.  It’s pretty much the best job ever. But every job has its challenges.  Mine is vegetables.  Getting toddlers to eat good stuff isn’t easy.

I’ve noticed that when I give them options, they eat all of the things they like, then leave the other stuff on the plate.  To fix this, I decided to start making food that is all mixed together so they can’t separate it.

I was telling my sister, Beth, about my dilemma over the phone and she mentioned broccoli bites!  I looked them up on Pinterest and google but didn’t find a recipe I liked.  So I came up with my own.  The concept is simple.  Take all the things you want a kid to eat, bind it together with eggs, make it taste yummy with cheese, then bake it like cookies!

I decided to use chicken, broccoli, carrots, and rice.  Next time I might try something like corn, chicken, mushrooms, and peppers.  Whatever direction you decide to go, your kids (and YOU) will love these easy-to-eat, hand-held, no-mess bites!

The process goes like this:  First, cook everything to mush.  Mash it up with an egg or two.  Then add breadcrumbs and cheese till it’s the right consistency.  Scoop.  Bake at 400.  EAT!

Enjoy!

Abby Hughes

Broccoli Bites
 
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These fun-to-eat bites will be sure to dazzle your kids while giving them the nutrition they need!
Author:
Recipe type: Appetizer
Serves: 4 servings
Ingredients
  • 1 Head Broccoli (cooked soft, drained)
  • 2 Medium Carrots (cooked soft)
  • 1 Large Chicken Breast (cooked and shredded)
  • ½ Medium Onion, chopped (can be cooked with carrots or broccoli)
  • 1½ C. Cooked Rice
  • 1½ C. Shredded Cheddar Cheese
  • Salt and Pepper to Taste
  • 2 Eggs
Instructions
  1. Preheat oven to 400 degrees.
  2. Combine all ingredients except eggs in a large bowl.
  3. Smash with a fork to mix, then add salt and pepper to taste (garlic powder and herbs may be added as well).
  4. Stir in the eggs.
  5. Line a baking sheet with aluminum foil or bakers parchment.
  6. Using a cookie scoop, spoon the mixture onto the tray, being sure they don't touch. (they can be placed closely because they don't spread).
  7. Bake for 10-12 minutes or until the cheese is bubbly and the tops are golden brown.
Notes
Depending on the size of your eggs, chicken breast, head of broccoli, etc. You may find that the "dough" is too wet or too dry. If it's too wet and doesn't hold together, add a little whole wheat flour or bread crumbs to the mixture. If too dry, and an extra egg. 🙂

 

 

 

Avocado Brownies

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That’s right.  You heard me.  Avocado BROWNIES.

My initial reaction was, “gross… I have to try these!” And when I did, they were surprisingly fudgy and delicious!

I have mentioned before how I have an addiction to chocolate.  I’m not kidding… chocolate addiction is very real and very serious, kids.  Indulge responsibly.   I’m on the road to recovery, but after Valentine’s, I had a pretty big relapse.  I’ve been clean for about 45 minutes.  I’m confessing this to you because I want you to know that you’re not alone.  You can get help.  These brownies can help you.  They’re packed with healthy fats and antioxidants.

I think it’s important to note here that fat contains 9 calories to the gram (compared to carbs being only 4 calories per gram), so if you’re counting calories, these don’t really help you.  BUT, I want to reiterate the importance of the CONTENT of those calories.  For example, you can eat one regular-sized cookie or you can eat 4 cups of broccoli.  Same calories.  But your body responds entirely different based on what you are putting inside.  So these brownies are an improvement, but you should still practice self-control. 😉

Okay, back to the important stuff.  These brownies are full of healthy fats and contain more nutrition than the empty calories of normal brownies.  Most people who tried them loved them! …with the exception of one 10-year-old boy who thought they were an abominable lie against everything pure and good.  So, 14 out of 15 people enjoyed them.  Not bad odds if you ask me.  A lot better than Grape Nuts, and they’re still in business!

I made these two or three times and tweaked the recipe a tad.  The original recipe post from the Frugal Mom has really great pictures where you can see the fudgy richness and everything.  Here’s the link if you want to check it out.

The only reason I made changes was that I didn’t have coconut flour. I also felt that the frosting needed more honey and cocoa powder.  I added some salt because salt really helps to round out the flavors in baked goods.  And I doubled the vanilla because, well, I always do that. 😉

TIPS: Make sure your avocados are pretty soft.  If they are too firm, they won’t have as much fudginess (which is the most important thing in a brownie if you ask me).  If you don’t like fudgy brownies and want them more cake-like, add another egg to the batter (this also works for box mixes and cookies).  Secondly, make sure you let them cool all the way.  If you get too impatient like I did, you will burn your mouth.

I hope you get the chance to make these!  They really are yummy!  Let me know what you think!  Comment and share!

-Abby Hughes

Fudgy Avocado Brownies
 
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Fudgy, rich, and delicious. Perfect for those relentless chocolate cravings.
Author:
Recipe type: Dessert
Serves: 20 Brownies
Ingredients
  • 1½ cup Dark Chocolate Chips
  • 2 TBS Coconut Oil
  • 2 cups Avocado Puree (4-5 medium hass avocados, soft)
  • 1 cup Honey
  • 2½ tsp. Vanilla Extract
  • 3 Eggs
  • ½ tsp. Salt
  • 1 cup Cocoa Powder
  • ½ cup Coconut Flour (I used coconut protein flour)
Instructions
  1. Preheat your oven to 400 degrees F.
  2. Line the base of a 9x13 inch pan with parchment paper allowing some overhang. Grease or spray pan.
  3. Melt the dark chocolate and coconut oil in the microwave or over a double boiler.
  4. Puree the avocados in a food processor.
  5. Stir one cup avocado, ½ cup honey, and vanilla into the cooled chocolate.
  6. Add eggs, one at a time.
  7. Stir in coconut flour, ¼ tsp salt, and ½ cup cocoa powder just until mixed.
  8. Pour batter into pan and bake for 12-15 minutes.
  9. While the brownies cook, combine the other cup of avocado, ½ cup honey, ¼ tsp. salt, ½ tsp. vanilla, and ½ cup cocoa powder in the food processor to make the frosting.
  10. When the brownies are done, cool completely before removing from the pan.
  11. Spread frosting in an even layer on top of brownies.
  12. Cut and enjoy!

 

The Big Diet Myth

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I was never big on New Year’s resolutions until about two years ago.

Gross as it may be, I used to only floss my teeth right before going to the dentist for a cleaning.  I would inevitably get the speech of “you should floss regularly for healthy blah blah blah.”  But one day I actually listened and decided to make a New Year’s resolution to floss my teeth every night for a whole year.  It took a lot of hard work and determination, but I did it!  Now I’m an avid flosser and I’ve kept that resolution (with the exception of a few days) ever since.

Most people make resolutions to be more active and to eat better.  I was one of them.  I can’t remember a time where I wasn’t concerned about my weight.

I ran a lot and tried really hard, but I still wasn’t happy with how I looked.  I would cut calories, but always got discouraged by the lack of results.

My mom and I stretching for a 10K. 2015

One day, I was so upset that I didn’t eat the entire day.  That night I looked in the mirror only to see that my pooch and love handles were still there.   I just felt squishy and hungry all the time.

 

Thankfully, I found a better way.  My definition of eating healthy has changed a lot over the past year because I changed the misconception that was hard-wired into my brain by magazines and media.

I used to eat salads for two meals a day, and try to avoid sweets.  I was always hungry and craving something I couldn’t have.  I love salads, but it’s very hard to get enough calories eating ONLY veggies.  I thought I was being healthy, but nothing could be further from the truth.  I was starving myself, and that isn’t mentally or physically healthy.

I was under the impression that the less I ate, the more I would lose.  

This method for losing weight is widely preached among women, but it doesn’t bring long-term results.  It’s a myth.  You may lose a few pounds but you will inevitably hit a plateau.  That’s because you are in a habitual caloric deficit. Your body realizes that it isn’t getting enough food to continue burning calories efficiently, so it learns how to burn fewer calories to complete the same tasks.   Your metabolism drastically slows down, and you gain weight — even though you’re always hungry.

Thankfully, it’s very simple to reset your metabolism.  It only takes one or two weeks.  Ever since making this one simple change in my diet, I started seeing results.  I’m full.  I’m happy.  And I’m still skinny! I don’t count calories, I eat as much as I want, and I have actually lost inches.

I discovered it’s more about WHAT you eat than how much.  I started cooking for myself every day.  I eat fish, a LOT of chicken breast, veggies, sweet potatoes, rice, oatmeal, avocados, almonds, some fruit, some red meat, protein shakes, and eggs.  I make sure to eat a good amount of protein at each meal so I’m FULL when I finish eating.  I usually don’t even want dessert.  I used to eat 1500 calories a day.  Now my diet is closer to this.

It’s taken most of 2017 to adjust my taste buds, but now I actually prefer healthy food.  Sweets don’t seem as appealing, and when I do indulge, a small amount will usually satisfy me.  Veggies don’t need salt, and sweet potatoes don’t need butter because I’ve gotten used to enjoying their natural flavors.

It took almost a year to get to this point, but I promise you, it’s worth it.  I’m so much happier now that I’m not hangry (hungry/angry) all the time and I’m fueling my body with nutrition.  I encourage you to give it a chance in 2018.

Now I make resolutions like “get a six pack by 2018.”  I never would have dreamed that was even possible a year ago.  But now it’s a realistic goal.

This is just a quick summary, but I wanted to share it with you because of how it’s helped me! I didn’t know it was possible to eat so much food (I eat all the time) and be happy with how I look.  If you want to learn more about tips for eating right, please leave a comment so I’ll know how to post more of what you want to hear!

Here’s one of my favorite recipes for chicken breast to help you get started!  The pineapple juice tenderizes and caramelizes.  It’s great with white rice and roasted asparagus. Be sure to read the notes and give it a try!

-Abby Hughes

Hawaiian Chicken
 
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A great make-ahead meal with minimal prep. Designed for those with a busy schedule. Healthy and delicious! Goes great on salads, in stir-fry, or stand alone!
Author:
Serves: 4 servings
Ingredients
  • 4 6-oz. Chicken Breast
  • 2 TBS Olive Oil
  • 1 cup Pineapple Juice
  • 3 TBS Teriyaki Sauce
  • 3 TBS Soy Sauce
  • 2 TBS Red Wine Vinegar or Balsamic
  • 1 TBS Minced Fresh Garlic (or 1 tsp garlic powder)
  • 1 tsp Black Pepper
  • ½ tsp Crushed Red Pepper (optional)
  • ¼ cup Hot Sauce (optional) (I like Valentina hot sauce)
Instructions
  1. If you are using large chicken breasts, cut it in half horizontally through the thickness of the breast. This is called butterflying.
  2. Set the chicken aside, and whisk together all remaining ingredients in a medium bowl.
  3. Toss chicken in marinade and refrigerate for 30 minutes to 2 days.
  4. Preheat a pan by putting it on high heat for about 2 minutes. This will help sear the chicken and get good caramelization.
  5. Meanwhile, drain the chicken.
  6. Once the pan is hot, drizzle some olive oil and add the drained chicken (it should sizzle).
  7. Saute for about 2 minutes on each side (or till browned), then reduce heat to medium.
  8. Cook just until the internal temperature of the chicken reaches 165 degrees. Be sure not to overcook so the chicken will be tender and juicy.
  9. Let the chicken rest for a few minutes before serving.
Notes
A food thermometer can keep you from overcooking chicken. Even lean chicken breast is moist and tender when only cooked to 165 degrees. But you should also avoid undercooking chicken so you won't get sick.
Preheating the pan is important. The sugars in the pineapple juice should caramelize and create a nice brown crust on the chicken. Don't miss that step.
This is great for making ahead and leaving in the fridge until ready to cook. This marinade also works well on pork and steak.

 

Bacon and Brussels Sprout Gratin

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Brussels Sprout Gratin

Happy New Year!  Who doesn’t like to start the new year with some healthy new recipes?  I cooked up this skillet of Brussels Sprout Gratin earlier this fall.  The recipe came from Guy Fieri.  Well, not to me personally, but via the Food Network!  The bacon – well that is my addition.  Yum.

I’ve made this a couple of times to make sure it is blog-worthy.  From the first time we ate it we loved it!  I hope you do too.

Sliced Brussels Sprout

I always remove the outer leaf and slice off the bottom of the Brussels sprout. Once done these can be placed in a food processor with the slicer blade, sliced by hand or with a mandoline.  In seconds a whole bag of Sprouts is sliced and ready for the skillet.

You do not have to use a cast iron skillet, an 8″ x 8″ baking dish will do fine.  I just love using my cast iron skillet because it makes the cheese a little crispy wherever it touches the cast iron.  The skillet also creates a bit of crunchy crust to the bottom of this dish.

 When I mentioned I was blogging this recipe tonight to my brussels-sprout lovin’ husband he quickly said, “are you making that again soon?  I hope so!”  Well, I wouldn’t want to disappoint my honey.  I’ll be making this again this week!

Happy Cooking!
~Catherine

P.S. Don’t let the heavy cream scare you away from this recipe. It’s only a cup and it takes this recipe right over the top!

Bacon and Brussel Sprouts Gratin
 
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Loaded with a delicious blend of flavors this awesome side dish will have 'em coming back for more!
Author:
Recipe type: Side Dish
Cuisine: American
Serves: 6
Ingredients
  • 1 pounds brussels sprouts, cleaned and trimmed
  • ¾ cups grated sharp Cheddar
  • ¼ to ½ lb. cooked bacon, crumbled
  • 1 tablespoon all-purpose flour
  • 1 teaspoon picked fresh thyme leaves
  • 1 clove garlic, peeled and minced
  • Kosher salt and freshly cracked black pepper
  • 1 cup heavy cream
  • ½ cup panko breadcrumbs
  • ¼ cup grated Parmesan
  • 1 to 2 tablespoons extra-virgin olive oil
Instructions
  1. Preheat the oven to 350 degrees F.
  2. Shave the brussels sprouts horizontally into ⅛-inch slices with a sharp knife, mandoline or slicer blade in a food processor. Add to a bowl. Add the Cheddar, cooked, crumbled bacon, flour, thyme, garlic and some salt and pepper to the bowl. Toss to combine.
  3. Add the mixture to an 8- by 8-inch baking dish or cast iron skillet, packing it in. Pour over the heavy cream.
  4. In a small bowl, combine the panko, Parmesan and oil and pour over the brussels sprouts mixture.
  5. Bake uncovered until the brussels sprouts are tender, the sauce is bubbling and the top is golden, 25 to 30 minutes.
  6. Serve and enjoy!
Notes
The bacon is optional and you can use more or less depending on your taste. The recipe is still excellent without the bacon.