Healthy Food Subsititutions

A question I receive often in my coaching business is do I really have to give that up?! This could be referring to breads, pastas, alcohol, desserts, or anything for that matter! Change is hard, often times there are a lot of misconceptions with healthy eating and healthy food substitutions. Eating a smaller portion of something that is not healthy, will not get you results or help your overall health. You must eat the correct portion size of a healthy food. 

I am going to share with you a list of food substitutions to make when cooking or to make your every day meals a little healthier.

Ingredient/food:                                               Substitute:

1. Alcohol                                                             Red Wine
2. Rice                                                                   Quinoa
3. Mayo, Sour Cream                                        Plain Greek Yogurt
4. Bread Crumbs                                                Rolled Oats
5. Butter/Vegetable or Canola Oil               Coconut Oil (cooking) or Applesauce (baking)
6. Potato                                                              Sweet Potato
7. Milk                                                                 Almond Milk
8. Salt                                                                   Sea Salt
9. Bread/Wraps                                                 Whole Grain bread/tortilla or Corn Tortilla
10. Ground Beef                                                   Turkey Meat
11. Salad Dressing                                               Oil and Vinegar
12. Sugar                                                               Pure cane sugar or Truvia
13. Flour                                                                Wheat, almond, or coconut flour
14. Pizza Crust                                                      Cauliflower crust
15. Mashed Potatoes                                           Mashed cauliflower
16. Pasta                                                                Spaghetti Squash
17. Syrup                                                               Honey or Pure Maple Syrup
18. Bacon                                                               Turkey Bacon
19. Peanut Butter                                                 Almond Butter or PB2
20. Fruit Juices                                                     Water with fruit
21. French Fries                                                    Sweet Potato Fries
22. Chocolate                                                         Chocolate with 70% or higher cocoa

There are so many easy food substitutions that can be made in the kitchen to help you begin making the change to a healthier lifestyle. These are some of them, but there are so many more you could do! If you are interested in learning more about healthy eating, portion control, and meal planning I would love to chat and help you!

My next online health and fitness groups kicks off soon! Fill out the application below or email me to get more information, healthy eating tips, and to join me! 

No-Bake Homemade Play Dough

Easy no-bake play dough!

I recently just took on the best job a mom could ever have, staying at home!! I have been trying to find fun, easy, cost effective, and interactive activities for my 1 year old. I wanted to make play dough, most of the recipes I found involved cream of tartar (can get expensive), cooking, and hot water. Not time effective with the short attention span of my little guy! 

The play dough recipe we used allowed him to participate in the making, playing, and clean up :) 

Ingredients:
- 1 cup water
- 3 cups flour
- 1 cup salt
- 2 tbsp oil 
- food coloring

First mix in your water, oil, and food coloring stirring mixture well. Then add in your flour and salt. Mix together and knead until texture begins to resemble play dough. If mixture is to sticky continue to add flour until it is to your liking!

Of course he had to try it!

Store mixture in freezer bags or whatever air tight container you have around to keep from drying out. Mixture should last several months! 

Using a fork to mix it.

Measuring cup fun!

My little guy played with this for 40 minutes, with some re-engagement. I would add in new items for him to use with the play dough (spoon, fork, measuring cup, spatula, cup, any kitchen item). After, I had him help me clean up by "sweeping" with me and putting the play dough in the bag! He loved being mommy's big helper! 

Helping momma clean!

Enjoy this fun and interactive activity!

Baked Ziti

We love pasta in our household even the little guy loves it! But honestly, who doesn't love carbs?!? I have made this recipe a few times for dinner and it is now a favorite. This recipe is simple, clean and 21 day fix approved. All of the musts in our kitchen!

Finished Baked Ziti Dish

Ingredients:
-1 box of whole wheat pasta
-1 red (3/4 c.) container Ricotta Cheese 
-1 jar natural/clean tomato sauce
-1/2 lb. lean ground turkey
-1/2 c. shredded cheese
-1 tsp balsamic vinegar
-1 tsp honey (I do not add honey since I give it to my little guy)
-1 tbsp of each: garlic powder, onion powder, Italian seasoning, oregano, basil, parsley, and black pepper

Directions:
-Preheat oven to 350
-Cook the noodles until done. While cooking the pasta, brown the turkey meat. Drain both the noodles and meat when finished.
-In a large bowl combine the ricotta, pasta sauce, honey, all the seasonings, turkey meat (cooked), noodles (cooked). Stir until ingredients are mixed well. 
- Spray 13x9 baking pan with cooking spray of choice. Pour mixture into pan and sprinkle shredded cheese on top. 
-Bake on 350 for 20 minutes, or until the cheese has melted.

Makes 6-8 Servings (Use your Green (1 c.) container to measure your portion size.)

If you are following the 21 Day Fix program, per serving: 1 Yellow, 1 Red, 1 Green, 1 Blue

Enjoy!

Homemade Granola Bars

Homemade Granola Bars

This week I kicked off a 2 week clean eating group. The first we week we are talking about what clean eating really means, giving tips, recipes, and meal planning help! This got me thinking about some of my favorite clean recipes that the whole family will love! One of our family favorites is homemade granola bars! This recipe only calls for 7 ingredients compared to store bought granola bars that has a list of ingredients a mile long and half of them you can't pronounce. This recipe is not only healthy but it will also save you money!

Here is the recipe I hope you enjoy!

Ingredients:

• 4 1/2 cups rolled oats
• 1 cup flour (whole wheat or coconut)
• 1 cup unsweetened applesauce
• 1 teaspoon vanilla
• 1 cup honey or agave
• 1 teaspoon baking soda
• Optional add-ins if desired: mini chocolate chips, raisins, sunflower seeds, coconut flakes, chopped dried apricots, dried cranberries, other nuts

Preparation:

Before baking

1. Lightly butter a 9 x 13 pan and preheat oven to 325 F while making mixture.
2. Combine the applesauce and honey together in large bowl. Mix well (I use a hand mixer)
3. Add all ingredients together except for the add-ins and mix until combined. Stir in add-ins by hand.
4. Press mixture onto pan. Mixture can be sticky, I usually wet my hands before flattening out the mixture.
5. Bake at 325 F for 12-20 minutes or until golden brown. They won't look quit done but they will firm up when while cooling (I have waited to long one to many times...and they were hard)

Once they have cooled cut them into bars. I usually get around 25-30 bars per batch. Store them at room temperature in an easily accessible container! These will be gone within a few days!

I count 1 bar as 1 carb serving for the day!