Posts tagged 15 minute meal
NEW RECIPE!! Cocoa Coconut Fat Balls! :)
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There is a lot of confusion out there about good fats and bad fats. Some people still think all fats are bad. Some people still worry more about calories than nutritional value. This in my opinion is the wrong approach. Get ready to be EDUCATED :)

I don't want to oversimplify because of course there is always more information to be had but I am all about giving the most important info in the shortest explaination. Here's a simple rule to follow-

Trans Fats, aka BAD FATS  are a type of fat that is produced by hydrogenation (= when vegetable oil is made intosolid fat) and is used in margarinefried foods, etc. In other words this type of fat is processed. So avoid these things if you are trying to live a healthier life as they can lead to heart disease. Now, I would be lying if I said I never helped myself to some fish and chips or some delicious sweet potato fries, but it's all about balance!

GOOD FATS- Good fats generally fall into the categories of monounsaturated fats (olive oil, coconut oil, avocados, etc)  or polysaturated fats (walnuts, seeds, fish). These fats help fight off heart disease as well as the following benefits-

- Helps reduce body fat and maintain healthy weight

- Decrease in possibility of cancer

- Increase in reproductivity

- Stabilizes mood and fight depression

- Better skin and eye health

 With all these amazing benefits you best stock up on nuts, fish, and avocado! 

If you are on the run and need a healthy snack that is tasty and helps give you that healthy fat you are looking for these fat balls are for you! They are quick to make and can be saved in fridge for up to 2 weeks and in freezer for up to a month so WHY NOT make em? 

**Just remember that these tasty treats, while having huge nutritional benefits are high in calories (150 cals)  so should only be consumed 1-2X max a day. Don't fall into that trap of thinking that something is labeled "healthy" so you can eat as many as you want. BALANCE AND MODERATION WITH ALL :) 


Recipe  Makes 10 Balls

Ingredients-

  • 1 1/2 cups walnuts or nut of choice
  • 1/2 cup shredded coconut
  • 1/4 cup coconut butter  (not coconut oil)
  • 2 tablespoons almond butter or nut butter of choice, UNSWEETENED
  • 2 tablespoons chia seeds
  • 2 tablespoons flax meal
  • 1 pitted date
  • 1 teaspoon cinnamon
  • 1/2 teaspoon vanilla extract
  • 1/4 teaspoon kosher salt
  • 2 tablespoons cacao nibs

Directions-

Place all ingredients in blender or strong food processer. If using vitamix, turn setting up to 10 right away or the motor can overheat. Figured this out 2x the hard way... If for some reason your Vitamix does stall on you. Allow it to cool down for 30 minutes and it should be good to go. Blend until the mixture starts to meld together. Add cacao nibs last minute or so so that it still maintains nib form. 

Roll into 1.5" balls. Place in frige for up to 2 weeks or freezer up to month! Should be eaten within 1 hr being out of fridge as it will begin to get smushy.. and no one like smushy balls :p

 

 

 

 

Avocado Breakfast Toast
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Breakfasts in the morning can be hectic. Sometimes it's a quick piece of peanut butter toast and it's out the door! However, when I do have a solid 15 minutes to put something together this is my savory, healthy go to. 

Starting your day off with some protein and something green is one of the best things you can do to ensure you have energy until lunch. This quick breakfast contains- protein to stay full, spinach to give you energy, avocado for healthy fats, and pickled cabbage that has great digestive benefits. BOOM! 

And don't feel you can't prepare this diddy for dinner or lunch. If I am in a pinch at any time during the day, this is my quick meal of choice. Generally because I have all the simple ingredients in my fridge.


Recipe Serves 1

Ingredients-

Sliced Bread (rye is best)

2 Eggs

Avocado, smashed

1 C Spinach

1/4 C Pickled Cabbage

1/2 Tsp Pepper

1/2 Tsp Salt


Directions-

Heat small pan on medium. Add fresh spinach with tablespoon of water, cook until wilted. Remove

Add eggs and scramble

While eggs are scrambling, toast bread and mash avocado

Once eggs are scrambled, stack avocado, spinach, eggs, pickled cabbage on toast. Sprinkle with salt and pepper. 

 

 

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