Baked Avocado Fries with Cilantro Lime Dip

Going along with my green theme for March, I wanted to share an awesome avocado recipe that went over extremely well in my latest cooking class. I will admit, I was a bit skeptical on how these fries might turn out; however, with a few seasoning adjustments, I am sold! Before getting into the recipe, I just want to share some quick information about avocados and how to choose/ripen.

Avocados are a powerhouse of nutrients! Just 1/2 has 20% of your daily value for fiber and they are also good sources of potassium, folate, and Vitamin E. One unique thing about avocados is that they are a fruit (many don't believe me when I say this) and have a nice dose of heart-healthy monounsaturated fats. These are the good kinds of fats that help to decrease inflammation in your body.

When selecting an avocado, choose one that is firm, yet will yield a bit to gentle pressure; color is not always a good indicator of ripeness. If you buy avocados that are not ripe, simply throw them in a paper bag and store at room temperature. For faster ripening, add in a kiwifruit (or two). It took about 2 days for me to ripen some rock hard avocados I bought for this recipe. Once ripened, store in the fridge for about 2-3 days. If you store cut avocado, you can sprinkle with lemon/lime juice and wrap tightly to help prevent browning. I always end up trying to use the whole avocado at once since I find it hard to keep them fresh once cut.

Baked Avocado Fries
Prep: 10 minutes
Yield: 4 servings (1/2 avocado each)

Ingredients
2 avocados, peeled and sliced
1/2 teaspoon each: paprika + garlic powder
1 teaspoon onion powder
1/4 teaspoon chili powder
Dash of salt and pepper
1/4 cup water
2 tablespoons lime juice
1.5 tablespoons ground flax seed
1 cup Panko breadcrumbs **
2 tablespoons garbanzo (chickpea) flour

Directions
1. Preheat oven to 425 degrees F. Grease a large baking sheet.
2. In a shallow bowl, mix together flour, spices, salt and pepper.
3. In another shallow bowl, mix together water, lime juice, and ground flax.
4. Place breadcrumbs in a final shallow bowl.
5. Dip avocado slices in flour, liquid, and lastly breadcrumbs. Place on baking sheet and cook for 15-20 minutes.

**I used gluten-free Panko. You can use regular fine breadcrumbs, ground almonds, chia seeds, or even flax seeds for other alternatives. 

Optional Cilantro Lime Dip
*Dip recipe adapted from Minimalist Baker
In a blender, combine: 1 ripe avocado, 1/2 cup fresh cilantro (can sub in parsley), 1/4 cup lime juice, 2 tablespoons olive oil, 1/4 teaspoon garlic powder, dash of salt and pepper, and 1/4 cup water.

Tips for Choosing Protein Supplements

While I love protein bars and powders for convenient on-the-go snacks or meals, let's face it, a lot of what is out in the market is, dare I say it, pure junk. My main issues with most bars/powders are the laundry list of filler ingredients and high sugar content. Below are some tips for choosing the best protein supplement for you and a no-bake protein bar recipe I love, love, love to make!

Check the Protein
The first thing you want to do with any protein bar is to of course, check the protein. If you are going for the bar as a snack, aim for around 7-10g of protein. If it is a meal replacement, try to look for more than 10g. Protein helps to stabilize your blood sugar, which is great for not only Diabetics, but also, those who just want to keep their hunger levels at bay. I use a plant-based powder with a blend of brown rice, hemp seeds, pea protein and chia seeds for a great amino-acid profile. If you use milk products at home, look for a whey protein and/or whey isolates for good quality.

Check the Sugar
I can't stand when I look at a bar and see 20g of protein and then 20g of sugar. Really? I'm not going to mention any names, but I even saw a company use the disclaimer of, "Not recommended for Diabetics." Unless you are a marathon runner or some other super high intensity athlete, never choose a bar with that much sugar in it, especially if the third ingredient is cane syrup and not even a naturally occurring sugar. So, what should you look for then? You want less than 10g of sugar if it is a bar and less than 5g if it is a powder. Most of my clients (and myself) use the powders in a smoothie with fruit and a type of milk (almond, coconut, cow's). You are already getting the sweetness from the fruit, so you really don't want a ton more in the powder.

Read the Ingredient List
If you look at the ingredient list and see added sugar as one of the first 3 ingredients, you might want to think about choosing another bar. Ingredients are listed by weight, so the first few are the most prominent in the item. Added sugars would be things like: brown rice syrup, honey, cane syrup, cane sugar, brown sugar, maple syrup, etc. These are different than natural occurring sugars like dates or raisins, which are typically less refined, with a slower effect on your blood glucose. They also come packed with other vitamins and minerals that your refined sugars will not. This same idea also goes with healthy fats. Try to aim for bars that use whole foods like almonds, chia, flax, coconut, etc, instead of oils. Again, you will get more nutrients (vitamins, minerals, fiber) with the whole food source.

Almond Protein Snack Bars
Yield: 10 bars

Ingredients
1 cup raw almonds, reserve 1/4 cup(I used slivered - easier to food process)
1.5 teaspoons cinnamon
1 1/2 cups quick-cook oats
1.5 scoops vanilla protein powder (you can use chocolate too)
2 tablespoons 100% pure maple syrup
1 tablespoon honey
2 tablespoons SunButter (sunflower seed butter)*
2 tablespoons dark chocolate chips, melted (optional)

Directions
1. Spray an 8 by 8 inch square pan with cooking spray.
2. Food process 3/4 cup almonds.**
3. Add remaining ingredients, except the chocolate chips. Food process until smooth.
4. Using your hands, press the mixture into the prepared pan. Top with chopped almonds and drizzle with optional dark chocolate.
5. Let pan sit for about 15 minutes in the fridge before cutting. Once cut, store in the fridge for up to 1-week. Enjoy!!

Additional Notes
*I used the sun butter as a little added flavor. You could also use almond or peanut butter. If you notice your mix to be a little dry and not sticking together, add a little more of the nut butter.
**If you want to skip this step, simply use 1/2 cup almond butter. I also didn't food process my almond to a butter, but left it a slight bit crumbly. You can do either or for your recipe at home!
***You can also use dates or raisins instead of the honey/maple syrup. Try adding in chia, flax, or hemp seeds for a fiber, protein, omega 3 boost too!

Nutrition Facts (1 bar): 170 calories, 8g fat, 54mg sodium, 88mg potassium, 18g carbohydrates, 3g fiber, 7g sugar, 8g protein

Flaxseeds!

So, it has been quite a long time since my last blog! With the holidays and work, I kept putting off writing one. Lately, I have been getting a lot of questions about super foods and flaxseeds. What are they good for? How can you cook with them? What are they?! Probably most of the questions are stemming from the fact that it is a new year and everyone is trying to get and stay healthy. Go figure :)

What Are Flaxseeds?
Flaxseeds, aka linseed, come from the flax plant. The seeds have been used since ancient times for their various health benefits. Flaxseeds contain lignans, which possess antioxidant qualities.

Whole flaxseeds

What Are The Health Benefits?
The tiny seeds are a great source of both Omega-3 fatty acids and fiber. Omega-3s can help to decrease inflammation in the body. They can also reduce the amount of lipids circulating in your bloodstream. Just 2 tablespoons of flaxseeds contain 2400mg of Omega-3 fatty acids. You can also find Omega-3s in walnuts, hemp seeds, and pumpkin seeds! The fiber in flaxseeds can help you to maintain a healthy weight, lower your risk of diabetes, keep you fuller for longer, and decrease your cholesterol. Two tablespoons of flaxseed contain 4g of fiber!


How Can You Eat/Cook With Flaxseeds?
Flaxseeds can be eaten whole or ground (more bioavailable). They can be added to baked goods, cereals, salads, or casseroles. I love breading chicken in flaxseeds! Flaxseeds can also be mixed into a mayo or mustard when making a sandwich. Try topping your yogurt with ground flaxseeds for a boost of Omega-3 fatty acids.

My favorite brand of flaxseeds is probably Bob's Red Mill. I get the ground version because it is much cheaper and tends to mix better into what I am making. Also, it doesn't get stuck in my teeth like the whole flaxseed does!

If you are looking for a new recipe to try Healthy Flax has a great recipe for a Pecan Flax Pilaf. Happy flax eating!

http://www.bobsredmill.com/flaxseed-meal.html
www.nutrition411.com

Healthy Cooking Tips for One

It can seem difficult or overwhelming to cook for only one person when so many recipes give a yield for 4-6 people! Maybe you have been used to cooking for a large family or maybe just another loved one. Whatever the case may be, I am going to give you tips on how to shop and cook healthy for one. So, lets get started!

Tip #1: Make a Plan!
Use a calendar or some scrap paper to make your menu for the week. See what you already have in your cabinets so you are not spending extra money on things you don't need. It doesn't have to be super specific. For example: Monday (chicken with rice and veggie casserole), Tuesday (scrambled eggs with veggies), Wednesday (chicken soup using leftover rice), etc. Just having an idea for the week can help to keep your budget and health on track.

Tip #2: Be Careful with Fresh Produce!
Fresh produce is a great choice; however, if you don't plan correctly, you can be throwing away money. Be strategic with your fresh produce. If you buy lettuce, be sure to use it early in your weekly menu so it won't go bad. For fresh fruit, freeze it before it goes bad for use in smoothies or yogurt toppers later.

Tip #3: Use Frozen Fruits and Vegetables!
Frozen produce are just as nutritious as fresh produce and they won't spoil quickly. When choosing frozen options, look for ones without added sauces. You can use frozen produce for smoothies, soups, stir-fries and more!

Tip #4: Use Canned Fruits and Vegetables!
Canned beans can be a great addition to any salad or entree! Beans are a long-lasting food item on the shelves. Other canned vegetables can be a great option to fresh or frozen. To cut back on the sodium for canned veggies, buy low sodium options or drain and rinse. For canned fruits, buy them in their own juices or with the label "No Added Sugar." Again, canned fruit can be a great alternative to fresh or frozen. If I go for canned fruit, I love pairing with cottage cheese or Greek yogurt for a protein source.

Tip #5: Cook Different Ways!
When you cook your meals, think about ways you can re-invent it into another meal. For example: Cook rice/quinoa as a side dish on Monday, then use for a casserole or soup for Tuesday. Baked chicken can be made into chicken salad!

Tip #6: Make Eggs for Dinner!
Don't feel like spending much time in the kitchen? Have eggs for dinner! Eggs are a great source of protein and choline. Make an egg scramble with veggies. Or, hard boil a batch of eggs for a quick snack or salad topper.

Tip #7: Make Your Favorite Casserole!
Just because you are only cooking for one, does not mean you cannot make your favorite casseroles. Make 1/2 or 1/4 the recipe and bake in a loaf pan (9x5 or 8x8).

Tip #8: Bulk Cook and Freeze!
If you don't want to make involved dinners every night, think about making your own freezer meals. Take 1 day to cook extra food and freeze in containers (labeled with date/contents). Then, you can just pull out and cook for a quick meal.

Tip #9: Bulk Buy and Freeze!
Supermarkets sell individually frozen chicken breasts/fish fillets; however, these can be quite costly. For a cheaper alternative, buy larger packages of meat/fish (look for sales) and pre-portion before you freeze at home.

Tip #10: Freeze Your Grains!
Cook rice/quinoa (or other grains) and freeze in muffin pans. After they are frozen, store "muffins" in a freezer baggie. Then, you can just defrost as needed!

I hope these tips help you in cooking for one! Try the Egg Strada or Pizza Tops recipes below :)


Egg Strada
Ingredients
2 eggs
1/4c milk
1/4c cheddar cheese, shredded
1/4c each diced onions and peppers
1/4 tsp each garlic, oregano, black pepper
Dash salt

Directions
1. Preheat oven to 350 degrees F and spray oven-safe fish with non-stick spray.
2. Beat eggs and milk. Add veggies and cheese. Toss to coat.
3. Pour into dish and bake for 25 minutes.

Pizza Tops
Ingredients
Pita bread rounds (or bagel/sandwich thins)
Tomato/pasta sauce
Toppings: chicken, veggies, cheese

Directions
1. Place rounds/thins on small baking sheet.
2. Top with sauce and additional toppings.
**For this recipe, feel free to use leftovers from another meal for a small snack or light meal!

Vegetarian Chickpea Salad

At my latest work demonstration, I tried out a new recipe for my vegetarian clients. It is very similar to how a tuna salad is made; however, chickpeas are subbed for the tuna.  Came out way better than I was expecting and it was a 100% success (in terms of acceptability by testers)! Chickpeas are a great source of molybdenum (works to breakdown protein in the body), manganese, folate (prevents neural tube defects), copper, and iron. One serving of chickpeas (1/2c) provides 6g fiber and 6g protein. For those of you who are not vegetarian (or are lacto-ovo vegetarians), eggs would be another great addition to boost the protein content!

Vegetarian Chickpea Salad
Ingredients
1 (15-ounce) can chickpeas, drained and rinsed
2 stalks celery, chopped
1/2 onion, diced
1T mayonaise (can sub avocado for a healthy fat)
1T lemon juice
1 tsp. dill weed
Dash salt and pepper

Directions
1. Mash chickpeas in a large bowl.
2. Add rest of ingredients to bowl and mix well.


Options for Serving
-On a bed of lettuce, no dressing needed!
-As a dip for veggies (carrots, celery, etc) or crackers.
-Wrapped in lettuce leaves for a snack or appetizer.
-As a starchy side dish for chicken or fish.

Enjoy!!


http://www.whfoods.com/genpage.php?tname=foodspice&dbid=58
http://nutritiondata.self.com/facts/legumes-and-legume-products/4327/2

Avocados: Health Benefits and Dip Recipe!

I am a huge fan of avocados. I not only love the taste, but they are also so good for you! I use them in smoothies, scrambled eggs, salads, or dips (the recipe below is great for parties). My 5-year-old niece also loves eating raw slices. I was definitely surprised when she asked me for some while I was cutting it!

Fun Fact: Did you know an avocado is also known as an alligator pear? This is because of the shape, green skin, and rough texture!

One of my favorites!

If anyone has ever seen a "SlimCado" at the supermarket, it is promoted as having less calories and fat. I tried one before and they are honestly gross. They were watery and just didn't have that rich "Avocado-flavor." Not to mention, the fats in avocados are heart-healthy and help to decrease inflammation in the body! (Hence my picture to the right).

1 cup provides 15g Monounsaturated fats, 3g Polyunsaturated fats, 10g fiber, 39% of DV for Vitamin K, 30% of DV for Folate, 25% of DV for Vitamin C, 21% of DV for Potassium, 16% of DV for Vitamin E, and 165mg of Omega-3 Fatty Acids!

Avocado Pesto Dip
Ingredients:
2 avocados
**To prevent your sliced avocado from browning, sprinkle with lemon juice.
2 tsp. basil
2 garlic cloves, minced
1/4c Parmesan cheese (I added a little more for a cheesier taste)
2T olive oil
2T parsley
Dash salt

Directions:
1. Food process (or use hand blender) to mix all ingredients. (Seasonings can be altered to taste).
2. Enjoy with fresh veggies (or crackers/pretzels).


http://www.webmd.com/diet/features/8-healthy-facts-about-avocados
http://nutritiondata.self.com/facts/fruits-and-fruit-juices/1843/2
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=5

Zucchini Crust Pizza

This is a: MUST TRY RECIPE! Was the all caps a bit much? But really, this recipe is tasty and healthy (always the best combination). It is also great because you can make the toppings whatever you want. No lie, when I made this a few days ago, I ate almost half of it right out of the oven. Well enough of my chatter, make it below and see for yourself :)

Zucchini Crust Pizza
Crust Ingredients:
2c grated zucchini (packed) and squeezed dry
-->It is easiest to put the grated zucchini in a dish towel and ring out the liquid.
2 eggs, beaten
1/4c coconut flour
1/2c Parmesan cheese
1/2c grated sharp cheddar or mozzarella cheese
1T olive oil
1tsp each: basil, oregano, parsley

Topping Ingredients (Just what I used. Can be anything you like!):
1 chicken breast
2 large tomatoes, diced
1 small zucchini, diced
1tsp garlic
1T olive oil
Shredded cheddar cheese
**I cooked my chicken in olive oil first. Then, I added the tomatoes, zucchini, and garlic and simmered for a few minutes. I shredded a little cheese on half of the pizza once I put the chicken mixture on.

Directions:
1. Preheat oven to 400 degrees F. Grease pizza pan.
2. Mix: zucchini, eggs, flour, cheeses, oil, basil, oregano, and parsley.
3. Pat zucchini mix onto pizza pan.
4. Bake crust for 30 minutes.
5. Remove crust from oven, flip over, and return to oven for 10 minutes.
6. Remove crust from oven and top with desired ingredients.
7. Return pizza to oven and heat until topping ingredients are heated through.


Nutrition Facts (per 1/6)
Calories: 190
Fat: 12g
Sodium: 220mg
Potassium: 350mg
Carbohydrates: 9g
Fiber: 3.5g
Sugar: 1g
Protein: 12g

1 Slice Domino's 14" Pepperoni Pizza (For comparison)
Calories: 324
Fat: 13g
Sodium: 608mg
Carbohydrates: 39g
Fiber: 2g
Sugar: 4g
Protein: 14g

http://recipes.sparkpeople.com/recipe-calculator.asp
http://nutritiondata.self.com/facts/fast-foods-generic/9307/2

Avocado Pudding Recipe

A friend of mine suggested I try out her Avocado Pudding recipe she found in a magazine (not a clue which one). I'm always one to try new things, especially if they are healthy. You get a boost of unsaturated (healthy) fats and some protein! The recipe was really simple and quite good. It took me less than 10 minutes to make, so great to make in a pinch!

Just some forewarnings:
1. It is not sweet! If you are more of a sweet tooth, add some type of sweetener.
2. The recipe I used called for dates (10-12), which I did not have, so I used some honey instead.
3. It tastes much better after it sits in the fridge and gains the "pudding-like consistency."
4. I topped mine with some Reddi Whip, which gave it a little more sweetness and more of a dessert feel.

Avocado Pudding Recipe
Ingredients
1 Avocado (ripe)
1T Honey
1/2c Almond milk
4T Unsweetened cocoa
1/2 tsp. Vanilla

Directions
1. Mix all ingredients together in a bowl or blender. Chill for 1 hour and enjoy!

Easy Chia Seed Recipes

My new adventure this week and last was with Chia seeds. If you are thinking, "Chia seeds, like Chia pet?" You are indeed correct! These are the same seeds featured in the Chia Pet. So, what are Chia seeds? According to WebMD, "Chia is an edible, unprocessed seed (and whole-grain), that can be absorbed by the body (unlike flaxseeds)." You can sprinkle raw Chia seeds on cereal, sauces, vegetables and yogurt. You can also use Chia seeds in baked goods. Chia seeds are a good replacement for eggs (if you have an allergy), just mix with water! Chia seeds are a good source of fiber, protein, calcium, Omega-3s, and antioxidants.

Last week, I made Chocolate Chia Seed Pudding. To be honest, once you get over the weird texture, it is actually pretty good. I found it to be an easy snack with a boost of fiber.

Chocolate Chia Seed Pudding 
Ingredients
2T Chia Seeds
1/2c Milk (I used almond milk)
1T Cocoa Powder
1tsp Honey

Directions
1. Place all ingredients in a jar or container with a lid. Shake vigorously.
2. Refrigerate overnight and enjoy!

**I made the mistake of trying to stir it all together and it did not go well. Shaking is the way to go!

Today, I ventured to make Chia Seed Crusted Chicken, in a few different forms (recipes below), since I wasn't sure how it would turn out. Again, I was pleasantly surprised with the great flavor. A definite must-try recipe!

Picture taken while I was still cooking, note the raw chicken :)

Chia Seed Crusted Chicken
Ingredients
2T Chia Seeds
2T Coconut Oil
3 Chicken breasts, cut into pieces
2T Unflavored Bread Crumbs or 2T Almond Flour
1T Parmesan Cheese
1 Egg, beaten lightly

Directions
Option 1: Dip chicken in egg then chia seeds. Fry in coconut oil.
Option 2: Dip chicken in egg then bowl with bread crumbs, parmesan cheese, and chia seeds (mixed). Fry in coconut oil.
Option 3: Dip chicken in chia seeds. Fry in coconut oil.

**My personal favorite was the chia seeds with parmesan cheese.




http://www.webmd.com/diet/features/truth-about-chia

Pizza Hummus Recipe

Every week, I lead a weight management support group at the YMCA. I always bring in a new recipe or food item to taste test. I think it makes the class interesting and allows for some food conversation. This past week, I served a pizza hummus with pretzel sticks and pita chips and it was a hit! I would definitely serve this recipe warm (unless you like the taste of "cold pizza"). It's a great quick snack to satisfy the cravings. Hope you enjoy as much as I did!

Pizza Hummus
Ingredients
2 T olive oil
1/4c tomato paste
3c chickpeas plus 1 T reserved liquid
1/4c lemon juice
2 tsp oregano
1 tsp basil
1/4 tsp garlic
Dash of salt

Directions
1. Heat olive oil in a saucepan. Add tomato paste, oregano, basil, garlic and sauté for 1-2 minutes.
2. Food process chickpeas, reserved liquid, and lemon juice.
3. Add sauce mixture to food processor with chickpea mixture. Season with salt to taste and enjoy!
(**I put everything back in the saucepan after food processing to get it heated to serve)

Nutrition Facts (2T): 40kcal, 83mg sodium, 5g carbohydrates, 2g protein, 1 g fiber