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Have You Loved You Today

Avo All Day

I have a confession. I am addicted to avocado. I need to enjoy it at least 3 times a week, or I feel like there is a spot in my stomach that is longing for something more. One of the simplest, most versatile ways to whip up an avocado meal/snack is avocado toast. It seems to have taken the world by storm, as it has popped up all over the blogosphere and instagram as the trendiest thing to eat. I’m just happy that the trendiest thing to eat is actually super nutritious, too!

As the saying goes, an avocado a day keeps the cardiologist away. Or that’s how the saying should go, anyway. Research shows that consuming avocado helps to lower LDL cholesterol and helps maintain or increase HDL (good) cholesterol. Avocado consumption will keep your heart happy and healthy. Gone are the days where eating certain fats needs to be feared or avoided. Avocado contains heart-healthy monounsaturated and polyunsaturated fats and fiber that can aid in weight management, since they help to keep you full and satisfied for longer. Not to mention, avocado contains antioxidants and vitamins that keep your skin gorgeous and youthful. Who doesn’t want that?! IMG_1558

Don’t worry- if avo toast isn’t your thing, avocado adds an amazing creaminess to smoothies, and is the perfect mayo substitute in sandwiches, and it’s incredible tossed into salads. Guac is always a good standby, but watch the portions. Its way too easy to eat your weight it guacamole. Now back to the recipe of the day: Avocado Toast!!!!

I feel silly even calling this a recipe. Making avocado toast is a totally based on personal preference. Make it spicy, smoky, zesty, sweet- whatever! To bump up the nutrition and fiber, I prefer using sprouted Ezekiel 7-grain muffins rather than run-of-the-mill bread. Of course, it is always best to look for a 100-percent whole grain option. Bonus points if you can get your hands on a product that is low in sodium, since bread products can be a sneaky hiding spot for sodium to turn up.

Easy Avocado Toast: Serves 1 as a meal or 2 as a snack

Ingredients:

  • 1 medium Hass avocado
  • toasty bread of choice
  • topping options pictured: a dash of cumin, pepper, turmeric, chili powder (my fave!!!), and a tiny sprinkle of sea salt- FYI truffle salt takes it over the top (a little goes a long way)
  • edible flowers, if you are feeling gourmet 🙂

Directions:

  • I told you this was easy: spread the avo on the toast, pour on the toppings to your hearts content (except the salt, since too much salt can cause bloating, and a slew of other health problems), and enjoy!!!
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As always, let me know how you love to eat avocado. I’m always looking for recipe inspiration! Lately I have been obsessed with making chocolate avocado pudding. It is so delicious, I might have to do a post about it in the near future. Happy Summer!

XO,

Alexandra

Spiralize all the Veggies: Stir-Fried Zucchini Noodles with Pan-Seared Scallops

By now, I’m sure you have heard of “spiralized” vegetables. If not, a quick search on the internet or Pinterest will clue you in. Basically, using a spiralizer can turn pretty much any vegetable or fruit into… yep, you guessed it, spiral shapes! I have this Paderno Spiralizer, and I love it, because it has different blades for making wide “noodles” or skinny “noodles”, and even wafer-thin chips. Think sweet potato lo-mein, carrot carbonara, or apple chips. The possibilities really are endless! The best part is that spiralizing veggies is a sneaky way to get more servings of vegetables throughout the day. (And let’s be honest, noshing on cucumber noodles is wayyyy more fun and exciting than eating plain old cucumber slices.) IMG_1275 Another tip: Turning veggies into noodles is also a perfect way to get children involved in the kitchen, and it will make them actually want to eat their vegetables. This last bit may be a bit of a no brainer, but subbing veggie noodles for typical pasta noodles keeps dishes lower in calories. Don’t get me wrong- I love a comforting bowl of pasta, but if you are looking for something that is lighter than traditional pasta, but just as filling, spiralized veggies are about to become your new go-to.

Today, just to get your spiralizing juices flowing, I thought I would share a recipe for Zucchini Noodles with Stir Fried Veggies and Pan-Seared Scallops. In as much time as it would take to boil water for traditional pasta, you will have your zucchini noodles spiralized and cooked to perfection! Not to mention, these Asian-style noodles are a delicious and healthy alternative for any Chinese take-out addiction 🙂 One of the veggies I use in this recipe is bok choy, or Chinese cabbage. If you haven’t tried it before, I highly recommend it, as bok choy is a great source of vitamin A, vitamin C, and vitamin K! Bok choy is even a good source of calcium, so if dairy isn’t your thing, add more bok choy to your diet to support bone and heart health. IMG_1269

Isn’t bok choy gorgeous, or am I the only one who sees veggies as art?

Stir-Fried Zucchini Noodles with Pan-Seared Scallops

Serves 4

Ingredients:

  • 4 medium zucchini
  • 6 heads of bok choy
  • 2 cups shiitake mushroom slices
  • 1 red bell pepper
  • 16-20 scallops
  • 2 Tbs Bragg’s Liquid Aminos ( a soy sauce alternative that is very low in sodium-you can also use low-sodium soy sauce)
  • 1 Tbs Olive oil, plus more for misting the pan
  • 1/2 tsp fresh grated ginger
  • 1/2 tsp sesame oil

Directions:

  1. After washing all vegetables, cut the ends off the zucchini, and run them through the spiralizer using the skinniest noodle setting. As a side note, if you do not have a spiralizer, you can always use a vegetable peeler to make pappardelle-style noodle strips. Lay the noodles on a towel to dry, which will prevent them from being too watery during the cooking process. Chop the bell pepper into slices, and separate the leaves of the bok choy.IMG_1272
  2. In a bowl, mix the Liquid Aminos (or soy sauce), olive oil, grated ginger, and sesame oil. Set aside.
  3. Heat a large sauté pan over medium-high heat, mist with oil, and add the mushrooms, bok choy, and bell pepper, stirring  frequently.
  4. Once the bok choy begins to wilt, add the zucchini noodles to the pan, and cook for about 2-3 minutes, tossing the noodles occasionally. Zucchini noodles will cook quickly and wilt down significantly. Add the Liquid Amino sauce to the pan, and stir to coat the veggies. Keep pan warm over low heat and cover.
  5. My fool-proof way to make perfect pan-seared scallops: Mist a pan with oil over high heat. Once the pan is hot, and I mean HOT, add the scallops, being careful not to overcrowd the pan. Cook for exactly a minute and a half on one side. Do not touch the scallop while it is cooking!!! It will be ready to flip once it comes up easily from the bottom of the pan. Cook the other side of the scallop for another minute and thirty seconds, and remove from pan and serve immediately. A perfectly cooked scallop is tender and buttery in texture, slightly browned on the outside, and slightly pink on the inside.
  6. Serve stir-fried veggies and noodles, topped with your perfectly pan-seared scallops.

Let me know if you’ve got the spiraling bug like I do (and what you’re making), and as always, let me know if there are any recipes you want me to healthify! XO, Alexandra

Enoki and Salmon Soup

Life gets crazy-busy sometimes (ok, maybe all the time). When you get hit with an intense schedule, what do you tend to reach for to fuel yourself? A cup of coffee? A candy bar? Do you sit at your desk and nosh on chips instead of an actual meal? Today I wanted to give you a little recipe inspiration that shows how healthy food can be made in a flash! This Enoki mushroom and Salmon Soup is one of my go-to’s. As you may know by now, I LOVE salmon, and I also love Asian cuisine (Japanese, Thai, Korean- I can’t get enough)! This soup is sort of my “busy girl Asian-fusion” soup. I think it’s super easy to make at night, either for dinner, or lunch the next day. All you have to do is heat it up, and bam! Delicious and totally healthy.IMG_2669

Some of the ingredients may seem a bit foreign, but I’m gonna give you the run down of why they should become diet staples!

First, we’ve got our tofu shirataki noodles. As a self-professed noodle lover, I was in heaven when I discovered these way back when. A whole package is only 20 calories and 6 grams of carbs! It’s hard to find a run-of-the-mill noodle that can stand up to that. The secret? The noodles are made of, you guessed it, tofu… and yam flour! I love to use the spaghetti-style noodles in this recipe because they remind me of the noodles that are typically used in pho, a vietnamese soup.

How about Enoki mushrooms? Maybe you think they look a little freaky. Personally, I think they are adorable. (My sister is super afraid of raw mushrooms, to the point where she won’t even touch them until they are cooked. It’s really hilarious. Is anyone else like this??? I think it might be a texture thing.) Enokis are perfect for adding a mild flavor to the soup, without adding a lot of calories, so feel free to pile on the enoki!!

Another favorite of mine is Bragg’s Liquid Aminos. It tastes just like soy sauce, but is very low in sodium, so it won’t leave you feeling puffy or bloated like traditional soy sauce would.

This soup is perfect for those cold days where you are craving something warm and cozy to fill you up, but you don’t want to feel heavy or enter a dreaded food coma. It’s full of flavor, but low in sodium (sorry, Campbell’s) and calories, so hurry up and put a pot on the stove, already!

Ingredients:

  • 1 cup vegetable broth (always go for low sodium)
  • 3-4 ounces salmon (Hello, Omega-3’s!)
  • 1 cup chopped kale
  • 1/4 cup edamame (soy beans)
  • 1 package of tofu shirataki noodles
  • as many enoki mushrooms as you like!
  • 1 tsp Bragg’s Liquid Aminos
  • 1/2 tsp ginger juice ( sub powdered ginger if you cannot get ginger juice. It is sold at most grocery stores, or you can make your own by putting about an inch of ginger root through a juicer.)
  • oil, for misting pan

Directions:

  1. Bake salmon in oven at 375 degrees for 20-25 minutes, until cooked through.
  2. Over medium-high heat, mist a saucepan with oil. Add mushrooms and kale to pan. Sauté until kale begin begins to wilt.
  3. Add vegetable broth, ginger juice, and liquid aminos to the saucepan, stirring occasionally.
  4. Once the broth begins to simmer, throw in the edamame.
  5. Drain the shirataki noodles, and add the to the saucepan. Stir until noodles are just heated through.
  6. Transfer soup to a bowl, and add salmon. Enjoy!

Let me know what your favorite soups are! I would love to take your most-loved soups (especially the unhealthy ones or store-bought faves) and make them over into a healthy, delicious version 2.0. Feel free to share in the comments!

XO, Alexandra

Perfect Pumpkin Parfaits

Happy October!!!

I love this time of year because I absolutely adore pumpkin! Nothing says “Fall” quite like pumpkin. I mean, really, what other vegetable do we use to decorate with??? (Spinach garlands, anyone?) Seriously, though, pumpkin is SO full of yummy health benefits- until it hits store shelves in super processed, sugar saturated, artificially flavored form. (I’m looking at you, pumpkin Oreos.) So to help you out with your pumpkin fix and save you from falling into the “processed pumpkin” trap, I’m sharing a delicious and simple recipe: Pumpkin Parfaits!

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Why does pumpkin get so much attention? Well, beyond being super tasty and oh so comforting, it is a nutritional powerhouse! A cup of pureed pumpkin has over 200% of the vitamin A you need in a day! Pumpkin is also a good source of vitamin C and potassium. You can totally use it in many of the recipes where you might use bananas, like smoothies or oatmeal. Bonus: pumpkin is very filling, and a whole cup will only set you back 50 calories. Just make sure you get your pumpkin on with some healthier options, like this parfait, and not a slice of pie piled with whipped cream 🙂

This little creamy and crunchy dish is perfect for a snack, breakfast, or lunch (or dinner. Hey, I won’t judge.)

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Serves 4

Ingredients

1 can of pumpkin puree (NOT pumpkin pie filling)

4 individual- sized containers of plain Greek yogurt. Look for a brand low in sugar. Use a dairy free option, if you so desire.

1 TBS honey

1 tsp vanilla

1 tsp cinnamon

1/2 tsp nutmeg

Granola, for garnish- I used this one. The cinnamon in the granola works perfectly in this recipe

Directions

1. Mix pumpkin puree with honey, vanilla, cinnamon, and nutmeg.

2. In a bowl or mason jar, alternate layers of pumpkin and yogurt, using a whole container of yogurt per serving, and 1/4 of the pumpkin mixture ( a little more than 1/3 cup)

3. Top with granola, and enjoy the flavors of fall!

This recipe is so quick and easy, and you really can’t mess it up. Feel free, as usual, to get creative with your parfait. (spiced pecans instead of granola? Yes please!)

What are some of your fave ways to enjoy pumpkin? Do you have any pumpkin-y indulgences that you would like to see me healthify? Let me know! Now if you’ll excuse me, I’ve got some pumpkin calling my name!

XO, Alexandra

To Juice, or Not to Juice

Juicing…is it good? Is it bad? There seems to be an ongoing debate about this health trend. I have a really strong opinion about the matter, so I’m letting you know where this dietitian-in-the-making stands.

First, I do not recommend doing a juice cleanse or a juice fast. These fads might seem like a good idea, but they can actually harm your body. Typically juice fasts are low in calories- much lower than the amount of calories you should be getting in a day, which can put your body into starvation mode and ultimately slow down your metabolism. Nobody wants a slowed down metabolism! Also, it is important that you get enough fat and protein in your diet. Juice cleanses are heavy on the carbs, and contain very little fat or protein if any at all.

Don’t be fooled by the dreaded juice fast as a route to losing weight. You may lose weight while on a juice fast, but as soon as you stop the fast and begin to eat normally again, you will gain it back. Surviving off of juice alone is not a sustainable diet! You will eventually have to go back to eating normal food, so the weight you lost while on a low calorie juice fast will come back.

It is common that people do cleanses to “detox”. Believe it or not, the body has a fully functioning detoxification system built right in! It’s your liver and kidneys, and they are designed to provide your body with all of the detoxification it needs.

Enough of the cons about juicing. But please, I am begging you, for your health and wellbeing, do not put yourself through a juice fast! There are much safer ways to lose weight, and much more enjoyable ways, as well.

Juicing is not all evil! Incorporating a fresh pressed juice into your life can be a great thing! It allows you to get a large amount of nutrients in a small volume. Something to remember when making or purchasing juices is to pick juices that are heavy on vegetables and light on fruits, since the fruits tend to be higher in calories and sugar. Having a juice a day could be a great addition to a diet of clean healthy eating, which is why I’m including one of my favorite juice recipes. Feel free to try different combinations of fruits, veggies, and herbs!

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Serves 2-3

3 carrots

3 stalks of celery

1 bunch of parsley

2 apples

an inch or so of ginger root

Chop everything up and toss it in the juicer. The result is a fresh, zingy juice with all the benefits of lovely fruits and vegetables. It is keeps in the fridge for a day or two, but I can never seem to make it last that long!IMG_1019

Let me know what some of your favorite fruits and veggies are to juice! I would love to get some new recipe inspiration.

XO,

Alexandra

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