Noodleless Zucchini and Eggplant Lasagna with Spinach Tofu "Ricotta"

A typical slice (aka huge slice because let's be honest, who can eat just a small one) of homemade lasagna can be upwards of 500 or 600 calories, sometimes more. Using eggplant and zucchini instead of noodles allows you the freedom of having a big slice...and even seconds. As much as I love pasta, using eggplant and zucchini is not only packs this lasagna with nutrients, but I think it gives it a great taste and texture. Instead of ricotta cheese, I used a mixture of tofu and spinach to create a ricotta-like texture. This is a good option for those who are vegan or can't eat cheese. You can't even taste a difference, although I personally liked it even better because I'm not a huge fan of ricotta!

Ingredients:
-1 medium eggplant

-1 medium zucchini

-salt for eggplant

-spinach (fresh or frozen, but if it's frozen make sure it's thawed/drained)

-1 package firm tofu

-3 cloves garlic

-2 tsp oregano

-1 tsp basil

-1 tbsp nutritional yeast (optional)

-3/4 cup tomato sauce (may need more or less...I don't like a lot of sauce)

-parmesan cheese (optional or use soy if vegan)

Directions:
Peel the eggplant and cut lengthwise into thin strips, around 1/4 inch wide. Sprinkle the salt on the slices and place in a colander to drain (this makes the eggplant less bitter). In the mean time, preheat the oven to 375 F. Slice the zucchini lengthwise into thin strips and steam in the microwave with 2-3 tbsp water for 3-4 minutes. Pat dry with a paper towel and put aside. After the 20 minutes of draining the eggplant, rinse each slice and pat dry with a paper towel. On a skillet coated with non-stick spray, cook the eggplant until it is lightly browned and soft, flipping it once. Put this aside. Next, place the tofu, spinach (I didn't measure this I just grabbed a handful), garlic, oregano, basil, and nutritional yeast into a food processor and blend until smooth. Spray a 8 x 8 pan with non-stick cooking spray and spread a thin layer of sauce on the bottom. Place a layer of eggplant over the sauce, followed by half of the tofu "ricotta." Place another layer of either eggplant or zucchini on top of this, and then the rest of the tofu mixture on top of this. Top with the final layer, either eggplant or zucchini--whatever wasn't used for the middle layer). Spread the remaining sauce on top. Bake for 20 minutes covered with foil, then uncover, sprinkling parmesan cheese if desired, and bake for another 10-20 minutes or until browned and bubbly. 

No-Bake Maple Streusel Bites

I'm still on a no-bake food kick. As much as I love baking, it's a lot quicker to throw your ingredients in a food processor and then just put it in the fridge. Most of the no-bake recipes I've been making are already portioned out by either using a muffin tin or by making them into ball shapes. It makes it easier for a snack on-the-go or a quick dessert. You could also make this recipe into a cake or pie by using a baking pan instead. No matter what shape you make it into it'll taste delicious!

Ingredients:
1 cup cashew meal*
1 cup almond meal*
1/2 cup rolled oats (use gluten-free if needed)
1/4 cup coconut flour
9-10 pitted dates
1/4 tsp cinnamon
1/8 tsp sea salt
1 tsp vanilla extract
1 tbs honey or agave
3 tbs + 1 tbs maple syrup, divided (I used sugar-free)
1 tbs baking stevia or granulated sugar substitute of choice

*This can be made by chopping cashews and almonds in a food processor until they become like a flour.

Directions:
Combine cashew meal, almond meal, rolled oats, cinnamon, and sea salt in a food processor and pulse until the oats are ground up. Take about 2/3 cup of this mixture and put in a small bowl. Set it aside-- this will be for the streusel. Then add the coconut flour to the food processor and pulse until combined. Add the dates a few at a time, pulsing every time you add some. Make sure they are completely chopped up. Add the vanilla, honey, and 3 tbs of maple syrup, and pulse until a batter forms. Evenly distribute the batter in the cups of a muffin tin and press down using your fingers. Then add the extra 1 tbs of maple syrup and the baking stevia into the small bowl that was set aside and mix with a fork to make the streusel. Distribute evenly over the batter and press it down. Keep stored in the fridge.

Don't Fear Fat! And a Peanut Flour Cookie Recipe

Peanut butter gets a bad reputation because it is a high-fat, calorie-dense food. Many people, including dieters and those with active lifestyles, fear eating it, but fat is actually important to incorporate into our diet everyday. Not just any type of fat should be eaten, though. There is a difference between "good" fats and "bad" fats. Hydrogenated oils, or trans fats, are commonly found in packaged, processed, and fried foods. Trans fats raise LDL, or "bad" cholesterol, and lower HDL, or "good" cholesterol, and may increase the risk of certain health conditions such as type 2 diabetes. These are fats that should not be a part of our diet. Saturated fats are found in meat, dairy, and some vegetable oils. Saturated fats should be limited in our diet, as excessive amounts raise LDL cholesterol and can increase the risk of cardiovascular disease. Polyunsaturated fats include the essential omega-6 fatty acids and omega-3 fatty acids, which must be obtained from our diet because our body can't produce them. Omega-3 fatty acids are anti-inflammatory and may help in the prevention and treatment of many diseases. Omega-6 fatty acids are commonly used in processed foods and although they are essential in our diet, they are over-consumed. The common Western diet is high in omega-6 fatty acids and low in omega-3 fatty acids, which can promote inflammation and increase the risk of various chronic diseases. Finally, there are monounsaturated fats. Research suggests monounsaturated fats may have a positive impact on cholesterol levels, blood pressure, and inflammation. Good sources of monounsaturated and polyunsaturated fats include nuts, nut butters, fatty fish, seafood, and cooking oils (such as olive oil).

So back to the consumption of peanut butter. Peanut butter is a good source of monounsaturated fats and polyunsaturated fats. It is also a good source of fiber, which along with its fat content will help you feel fuller longer. It provides a variety of vitamins, minerals, and antioxidants as well. And it tastes amazing (some may beg to differ...and if so we can't be friends). So should you go and eat a whole jar of peanut butter in one sitting? I wish! (Did I mention it's one of my favorite foods...). It's important to be aware of your portion sizes when it comes to healthy fats, because as I said before, they are calorie-dense. They provide 9 calories per gram, versus protein and carbohydrates which provide 4 calories per gram. Also be careful about the peanut butter that you choose to eat. Common brands like Jif and Skippy contain hydrogenated vegetable oils, added sugar, and salt. Go for natural peanut butter--the less ingredients the better. They're more expensive, but worth it. If you're aware of these things, then peanut butter can most certainly be a part of your everyday diet.

Due to the fear of peanut butter and its fat/calorie content, powdered peanut butter has become quite popular. A brand that's found in stores is PB2. Powdered peanut butter, or peanut flour, is made by grinding roasted peanuts and pressing out the oil so it is lower in fat. Many people mix it with water to make it a peanut butter replacement. I bought Protein Plus Peanut Flour (no added sugar and salt like PB2 has) originally to do this to help me limit my peanut butter intake, since it's so hard to limit myself! But it just isn't the same. So instead, I use it for baking. Don't get me wrong, I love making peanut butter cookies with regular peanut butter, but it's good to have a lower fat, lower calorie option too. So yes, after all my rambling about how you should be eating healthy fats, I'm giving you a recipe for cookies that use peanut flour instead of peanut butter (I have so much of it that I had to put it to use). They still have a soft, moist texture and a delicious peanut butter taste. I have a ton of other recipes that use real peanut butter, so feel free to head over to those if I inspired you incorporate more fats into your diet! Or, you can always do what I did and put a little bit of real peanut butter on top when you eat these cookies. Why not? Peanut butter on alllll things.

Ingredients:
-1 1/4 cup peanut flour

-1/2 cup almond flour (can sub oat flour)

-1/2-1 cup baking stevia, depending on how sweet you like your cookies

-2/3 cup almond milk

-2 tsp coconut oil

-2 eggs

-2 tsp baking powder

-1 tsp vanilla extract

-cinnamon

-pinch of sea salt

-1/2 cup of peanut butter chips (I used these, from Trader Joe's-- so good!), chocolate chips, chopped nuts, etc.

Directions: Preheat oven to 350 and coat 2 baking sheets with non-stick spray. Mix dry ingredients in one bowl, and wet in another. Pour wet into dry and mix well. Spoon the mixture (don't use your hands the batter is sticky!) onto the baking sheets, about 1 inch big. Press down on each with a wet fork. Bake for 8-10 minutes. 

Not the prettiest cookies, but they're delicious!

The 1200-Calorie Cookie-Cutter Diet

It breaks my heart when I see people without a real background in nutrition making meal plans for people to lose weight. I can't tell you how often I see people create a meal plan based on a 1200 calorie cookie-cutter diet that they give to everyone, rather than tailoring it to a person's body and specific needs. Your body requires a certain amount of calories just to function...as if you were laying in bed all day doing nothing. This is your Basal Metabolic Rate. It is not recommended to eat less than this, as it can cause muscle loss and eventually even damage to your metabolism. There aren't many people out there who need to lose weight and have a BMR of 1200 calories, so a 1200 calorie diet is unnecessary. In addition to your BMR, you must factor in the calories you expend walking around doing your daily activities. Calorie needs are different for everyone. There is not a "one size fits all" meal plan because everyone's bodies are different. In addition to calorie needs, there are so many other factors that go into making a meal plan for a person. Special diets are becoming more and more common, whether it's because of a food intolerance or a choice not to eat particular foods (referring to vegans, vegetarians, Paleo, etc.). You can't just hand someone a generic list of foods to choose from and tell them to use it to create 5-6 small meals per day. Telling them to avoid carbs like bread and fruit isn't right either. Carbohydrates provide your body with energy, and if you limit your intake you will feel tired and sluggish. There are certainly better choices when it comes to carbs, such as choosing whole grain breads and pastas, fruit, and veggies, all of which contain fiber and will help you feel fuller. But to strictly limit your carbohydrate intake will not help you reach your weight goal in a healthy way.

I could go on for a while about all of the myths regarding nutrition and losing weight, but you get the idea. As a grad student obtaining my Master's degree in nutrition, it's frustrating to see people without the proper background giving people nutrition advice that could be potentially harmful in the long-run. If you want to lose weight, seek out professional help, or at least do your own research from reputable sources. As much as it hurts to see people out there that are misinforming others, it sure is motivating me to finish grad school and get my RD so I can help people achieve their goals the right way.

Raw Chocolate Coconut Almond Butter Cups

My first time making a raw dessert was a success! These came out so good, I probably could have eaten the entire batch in one sitting. I pretty much winged it (wung it?) when it came to measurements (so you may need to make some adjustments here and there), so I was surprised that they came together perfectly. The best part about these is they're full of nutrients! The different nuts, cacao powder, and dates almost make it like a granola bar, but much healthier (and tastier) than what you find at the grocery store.
I used raw almond butter for one batch, but for another batch I used Cookie Dough Cracked Nut Butter, a paleo-friendly nut butter spread made with all-natural ingredients (raw pecans, almonds, unsweetened coconut flakes, coconut oil, spices, etc) and they tasted amazing as well! Just wanted to share this because this is one of my favorite nut butters that I highly recommend trying!

Ingredients for base:
-1/2 cup cashew meal*
-1/4 cup almond flour*
-2 tbs unsweetened coconut flakes
-3 pitted dates
-1 tbs agave (or honey/maple syrup)
-1 tbs unsweetened cacao powder (or cocoa powder)
-pinch of sea salt

Ingredients for top:
-1/2 cup almond flour*
-1/4 cup oat flour*
-3 tbs raw almond butter (or other nut butter)
-1.5-2 tbs coconut oil, melted
-1.5 tbs agave (or honey/maple syrup)
-1/2 tsp vanilla
-1/2 tsp cinammon
-pinch of sea salt

*If you don't have almond flour, cashew meal, or oat flour, you can just process almonds, cashews, or rolled oats in a food processor until they become a flour.

Directions for the base: Combine all ingredients in a food processor and pulse until it becomes slightly sticky. You may need to stop and scrape down the sides a few times. Press into a mini muffin or regular muffin pan so each is filled about half way. Place in the fridge while you make the top.

Directions for the top: Combine all ingredients in a bowl and mix well. It should become like a sticky dough. Start with 1.5 of melted coconut oil, and if it's too dry add another 1/2 tbs. Press the dough on top of each of the bases so it is distributed evenly. Then put back in the fridge for 30-45 minutes or until they are firm. Pop them out of the muffin pan and enjoy!

Health Benefits of Tea and How to Make it Taste Awesome

I hated tea for the longest time. I thought it tasted so bitter, and I just couldn't drink it. Now I'm obsessed and I drink at least 2-3 cups a day. Just to give you an idea, this is only part of my supply:

As you can see, I'm pretty much a tea hoarder and I have all different kinds. They all have a variety of health benefits depending on the type of tea and the herbs they contain. Here are a few of my favorites along with some of their benefits:

1. Matcha Green Tea: Contains antioxidants, one specifically called epigallocatechin gallate (EGCg) which is the most widely recognized for its cancer fighting properties. Match Green Tea contains over 100 times more EGCg than any other tea on the market. Studies suggest this may also help boost your metabolism. This tea also contains L-Theanine, an amino acid that induces relaxation, and boosts levels of serotonin and dopamine which can help improve mood, memory, and concentration. Match Green Tea is a detoxifier and it can have positive effects on the immune system.

2. Ginger Root Tea: It can help relieve nausea and it also helps promote digestion and absorption of food. This tea is perfect for anyone like me who has digestive issues. It also can help prevent bloating after you've eaten too much. Ginger also has anti-inflammatory properties and can help reduce joint and muscle pain. It can also help improve blood flow.

3. Chai Tea: The black tea in chai tea is full of antioxidants. Chai tea also typically contains ginger, cardamom, cinnamon, clove, and black pepper. Cardamom aids in digestion and especially can help with bloating and gas. Cinnamon aids in digestion as well, and it may help balance blood sugar. Clove is thought to increase peristalsis and stomach acidity, which is necessary for optimal digestion. Black pepper enhances nutrient absorption, boosts your metabolism, helps promote elimination of excess fluids in the body, helps with digestion by increasing production of hydrochloric acid (a digestive enzyme), and can help fight bacteria in the stomach.

4. Chamomile Tea: Chamomile helps soothe your stomach and relieve gas and bloating. It can also help you calm your mind and relax. It has anti-inflammatory properties and it can help boost your immune system.

5. Sugar Cookie Sleigh Ride: Unfortunately this tea is only seasonal. Judging by the name it clearly tastes amazing, and it also contains milk thistle. Milk thistle is an herb that cleanses your liver and can help with the production of bile, which helps in the digestive process.

I pretty much drink every kind of tea, but those are my favorites! Now, for how to make your tea taste bomb. You can make your tea the traditional way by steeping a teabag in boiling water and then just drink it as it is. If you make a face at thought of drinking plain old tea steeped in water, keep reading-- there's another way! You've probably had or at least heard of a tea latte, which is made with steamed milk. For example, a chai tea latte. You can order this at coffee shops like Starbucks, or even make your own by buying a chai tea latte concentrate. However, these typically are high in sugar and in my opinion it kind of defeats the purpose of drinking tea. Plus I'm not a fan of drinking my calories. A tall (12 oz.) Starbucks Chai Tea Latte made with soy milk has 180 calories and 36g carbohydrates (32g sugar). With non-fat milk, it's 160 calories and 34 g of carbohydrates (32g sugar). The American Heart Association recommends women consume no more than 25g of added sugar per day, and men no more than 37.5g. (Side note: A small portion of the sugar content in these drinks is the naturally-occurring sugar in milk, but most definitely not 32g worth.) So instead of consuming almost a day's worth of sugar in one drink, here's a healthy alternative.

Ingredients:
-Tea of choice, either bag or powder
-1/2 cup unsweetened vanilla almond milk
-1/2 cup water
-Stevia to taste

Directions:
Boil the milk, and at the same time either boil the water or microwave it in a mug. I usually microwave the water for about 50 seconds-1 minute. Then steep your tea bag in the water (or mix in the powder, I use 1 tsp of matcha green tea powder for example). Pour the milk in with the water and tea after it boils (make sure you watch the milk because it will overflow if you leave it boiling on the burner too long). Let it steep according to the directions on the box, but usually I let it for about 10 minutes. If you used a powder you don't have to let it sit. Then mix in stevia to your liking (I use 1 packet and then I add vanilla creme stevia drops). And there you go! A healthy tea latte.

 

Breakfast-style Stuffed Pepper

I have an egg white omelette with my breakfast morning, and sometimes I have one for lunch or dinner too. I decided to do something different for a change and basically make my usual omelette but stuffed in a bell pepper. I'll share how I did it but you can use any veggies and spices you'd like, and as much as you'd like, so there isn't really any set measurements.

Ingredients:
1 bell pepper of any color
veggies of choice- I used spinach, zucchini, and mushrooms
seasonings of choice- I used Mrs. Dash garlic & herb
liquid egg whites
optional: cheese of choice

Directions: Preheat oven to 375. Cut the pepper in half length-wise (or you could also leave it whole and cut off the top) and remove all the seeds. Place on a baking sheet coated with non-stick spray and bake for 15 minutes. While that's baking, heat a pan coated with non-stick spray or olive oil. Chop your veggies, place in the pan with seasoning and sauté until they start to brown. Take out the peppers and place the veggies inside, and then pour liquid egg whites on top. I also put some shredded mozzarella-style almond cheese on top. Bake for another 20-25 minutes or until eggs are set.