Green juice power up

love juicing! For my birthday two years ago, my parents got me a juicer and I’ve been juicing ever since! Green juices are filled with so many beneficial nutrients and phytochemicals that improve overall health, decrease your risk for chronic diseases and just make you feel all around great! If you don’t own a juicer, many restaurants and stores are selling green juices. But if you buy juices often, you should really consider buying your own juicer. Freshly pressed green juices provide so many more benefits than juice that has been sitting there for a few days. Plus, you can put whatever you like into your juice and get creative!
When possible, use organic vegetables and fruit! That way, you won’t consume any chemicals or GMO food! If you have to use conventional, peel the skin from the vegetables and fruits.

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Here’s my favorite green juice recipe that helps pick me up when I’m feeling a little sluggish.

Green Juice
makes 1-2 8 oz glasses, depending on the size/freshness of your veggies

Ingredients
2 kale leaves
1 bunch of parsley
1 large cucumber, sliced to fit into the juicer
1/4 lemon (including the rind)
1 apple, sliced to fit the juicer
2 celery stalks
1 large carrot, sliced to fit the juicer

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1. Turn the juicer on and alternate between squishier items, such as apple and cucumber, with harder items, such as parsley and carrot. This will help pull more juice through the juicer.
2. Once all the vegetables have been juiced, put your juice into a mason jar and let it sit in the fridge for at least 20 minutes to chill. It tastes better cold 🙂

Enjoy your green juice!

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Vegan Chili

This is a staple in my busy student life. I make a big batch of this and have enough for three days of dinners. It’s a great make-ahead dinner because it actually tastes better if it’s been sitting around for a few days in the fridge! I made it vegan mostly because I’m too lazy to add in any ground chicken or turkey, but you can definitely add that in if you prefer meat in your chili. I’ve made it with meat before and it tastes just as amazing. I just wanted to provide the vegan version for those who prefer no animal products.

Because it is plant based, my chili is rather low in calories for it being a main course. It only has 281 calories per serving and it will definitely fill you up and KEEP you full. This meal is filled with fiber, vitamins and minerals that your body needs to keep you healthy. Plus, it’s figure friendly for the quickly approaching summer season! Make it ahead on a Sunday and you’ll have enough to feed you through Tuesday!

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Vegan Chili

281 calories per serving

serves 3

Ingredients

1 15 oz can of kidney beans

1 15 oz can of black beans

1 15 oz can tomato sauce

1 teaspoon olive oil

1/4 cup onion, chopped

1 bell pepper, chopped

3 cloves of garlic, chopped

1 jalapeno, deseeded and chopped

2 teaspoons chili powder

1 teaspoon salt

1/8 teaspoon cayenne pepper

1 teaspoon cumin powder

1. Drain the liquid from the can of black and kidney beans.

2. Pour the olive oil into a large pan and turn the heat to medium high. Add the onion, garlic, bell pepper, and jalapeno. Cook, stirring occasionally for 4 minutes.

3. Add the cans of beans, the tomato sauce, cayenne pepper, salt, cumin, and chili powder. Turn the heat down to medium low and cook for 20 minutes, uncovered. Stir every 5 minutes. After the 20 minute simmer, the chili is ready to eat! Just make sure to let it cool before you eat it!

I hope you enjoy the chili! Try it out and tag me in your pictures on Instagram (healthyfoodylifestyle) or Twitter (@AutumnBates21) so that I can see your creations!

Fit Tip Friday: Do a group fitness class!

Today was the first day for my “Spring Break Shape Up” event! My friend and I ran a fitness class for girls to get in shape before spring break! A lot of girls freak out before spring break and try crash diets or don’t eat in order to get skinny for Cabo. We wanted to provide a fun outlet for girls to get in shape and become healthier without having to crash diet. Our first class was a complete success and all of the girls loved the workouts!

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We also had Oakley, Perfect Bars, and Garden of Life (protein powder) sponsor our event with goodie bags!

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Fitness classes are fun because you get to work out with a group which can help motivate you to push yourself just a little bit harder. Plus, you can try out new types of workouts without having to put together your own routine. If you are apart of a gym, check into the weekly workout schedules and try a new one out next week! Who knows, maybe you’ll find something you really like!

And if you’re a University of Arizona student… make sure to go to the next Spring Break Shape Up on March 7th and March 14th from 12 pm -1 pm!!!

 

Updated Cobb Salad

My dad is a huge fan of Cobb salads. I like the idea of Cobb salads but the traditional one is just way too heavy for me! The thick dressing, bacon, chicken, egg AND avocado combo along with everything else is just too heavy for my stomach. I decided to modify a Cobb salad to my lighter and healthier version. I swapped the bacon for an equally crunchy jicama, nixed the chicken for some chickpeas and switched the dressing to my lighter homemade dressing. Only about 360 calories for a large dinner serving!

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Updated Cobb Salad
360 calories
serves 1

Ingredients
1 hard boiled egg, chopped into bite sized pieces
1/4 avocado, sliced
1/2 cup chickpeas
1/4 cup chopped jicama
1 radish, thinly sliced
2 large handfuls of lettuce
1 1/2 teaspoons olive oil
1/2 teaspoon Dijon mustard
1 garlic clove, minced
1/2 teaspoon lemon juice

1. Combine the first 6 ingredients into a large bowl (egg through lettuce).
2. In a small bowl, combine the olive oil, Dijon mustard, garlic clove and lemon juice and whisk until well combined.
3. Drizzle the dressing over the salad.

Enjoy your healthier version I the traditional Cobb salad!

Green Monster Quinoa Dish

I made this recipe one day when there wasn’t much left in my fridge and I felt like having a light and flavorful dinner. And thus, the GREEN MONSTER was born! I love pesto. Put pesto on anything and I will eat it. I usually make my own pesto and freeze it, but you can buy some pretty good pestos at the store too.

If you want to make your own pesto, just put 1 clove of garlic, 1/4 cup of pine nuts, 1 or 2 large handfuls of basil, 1/4 teaspoon of salt and 1/4 cup of olive oil into a food processor or blender for about 30 seconds or until all of the ingredients are well chopped up incorporated together. You can add more olive oil to thin it out if you want.

This Green Monster recipe is only 234 calories for one serving and if you love pesto as much as I do, then you will love this recipe! It’s sort of like a healthier, pesto flavored fried rice. You can eat this as a main meal or you can make it a side dish to another meal.

Plus, it just looks so pretty!

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Green Monster Quinoa Dish

234 calories per serving

serves 1

Ingredients:

1/4 cup uncooked quinoa

1 tablespoon pesto

1/4 cup frozen peas

1/4 cup chopped broccoli (into really small pieces)

2 green onions

1 tablespoons frozen corn

1/2 teaspoon olive oil

1/4 teaspoon salt

 

1. Put the quinoa into a pot and add 1/2 cup water. Cook on medium for about 15 minutes or until the quinoa is done.

2.Put the olive oil into a large pan and heat to medium.

3. Add the broccoli to the olive oil and cook for about 7 minutes, stirring occasionally.

4. Add the peas and corn to the broccoli and cook for another minute. Then turn off the heat and add the pesto and chopped green onions. Stir everything well to combine all of the flavors.

5. You can either put the quinoa down first and add the veggies or combine the veggies with the quinoa into a bowl.

 

I love this recipe! It’s great as a light dinner or lunch, but you can definitely add some tasty dishes to it to make a complete meal. One option might be to grill up some chicken and add it on top or cut up and put into the bowl with everything else!

Remember to take pictures of your results and tag me on Instagram (healthyfoodylifestyle) or Twitter (@AutumnBates21) so that I can see how yours turned out! 🙂

 

Fajita style chicken lettuce wrap

This is one of my favorite recipes that my mom used to make for me when I was growing up. It’s filling without making you feel bloated or too full. I usually make this recipe when I want something flavor packed, cheap and low in calories(only 189 calories per serving)!
The reason why I love this recipe is because it’s so easy to prepare and you get a good amount of protein in from the chicken. You are also able to cut the cooking time of the chicken down by more than half for this recipe by cutting the chicken into thin strips before cooking.
Pair this recipe with some steamed or roasted veggies to complete your low calorie, protein packed, delicious meal!

Take a picture of your fajita style chicken lettuce wrap and tag me in it on Instagram (healthyfoodylifestyle) or twitter (@AutumnBates21) to share your healthy dinner with me!! 🙂

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Fajita style chicken lettuce wrap
189 calories per serving
serves 2
Ingredients
1 chicken breast
1 large red bell pepper, thinly sliced
1/2 yellow onion, thinly sliced
3 teaspoons olive oil
2 tablespoons hummus
1 cup spinach
4 romaine lettuces
1 teaspoon Dijon mustard
1/2 teaspoon lemon juice
1 garlic clove, minced
Salt and pepper

1. Cut the chicken into thin strips. Put 1 teaspoon of olive oil into a skillet/pan. Put the chicken into the skillet and heat to medium. Season with about a half teaspoon of salt and pepper and cook for 6-10 minutes, depending on the size of the chicken pieces, until done.
2. Pour a teaspoon of olive oil into a new skillet. Heat to medium and add the onions and bell peppers. Season with a sprinkle of salt (about 1/8 teaspoon). Cook, stirring occasionally, for 7 minutes. Add the spinach into the mix after the 7 minutes and cook for an additional 1 minute.
3. Combine the remaining teaspoon of olive oil with the Dijon mustard, lemon juice and garlic clove. Mix well before serving. This is the sauce for the wraps.
4. Lay the lettuce leaves out and add half a tablespoon to each leaf. Add the chicken, onions, bell pepper, spinach and sauce and serve!

Banana Split made healthy(er)!!

Happy Valentines Day everyone!

One of my followers requested a healthier dessert that they could make for Valentines Day, so I came up with this delicious mess! It involves chocolate covered figs, cashew pieces, a banana, dairy free ice cream, and a little drizzle of honey! A normal banana split contains high-fructose filled chocolate syrup, fattening and sugary ice cream and a whole lot more that would set you back from all your health and fitness goals!

Is it possible to still eat something decadent while staying on track? With my healthy(er) banana split, it is! I say healthy(er) because it is a definite improvement from the normal banana split that you’re used to, but it doesn’t mean that you should make this your main course. It is definitely a better dessert option than a box full of chocolates or a towering pile of cupcakes!

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Banana Split

serves 2

Ingredients:

4 scoops (or about 1 1/4 cup) of dairy free vanilla ice cream- I used Luna & Larrys Organic Coconut Bliss… AMAZING

1/2 cup semi-sweet or dark chocolate chips

8 dried figs

2 tablespoons cashew pieces

1 banana

1 teaspoon honey (I like a raw, crystallized honey for this recipe, but you can use regular honey)

1. Melt the chocolate chips by using either a microwave or the stove. If you use the microwave, put the chocolate chips in a microwave safe bowl and heat for about 20-30 seconds. If you use a stove, create a double boiler (where one pot is halfway filled with water and the second pot-with the chocolate chips in it-is placed on top of the water pot) and heat until melted.

2. Coat a plate or a bowl with coconut oil. Make sure to remove any stems from the dried figs and dip them in the chocolate so that it is entirely covered in chocolate. Place the chocolate covered figs onto the oiled plate/bowl. Repeat with the rest of the figs and freeze for at least an hour (but this can be done days in advance and kept in the freezer).

3. When the chocolate is solidly frozen, cut the chocolate covered figs up into little pieces.

4. Scoop the ice cream and put it into a bowl. Sprinkle the chocolate covered fig pieces and cashew pieces over the ice cream. Peal a banana and place it within the ice cream. Drizzle the honey over the finished product.

My boyfriend and I found this recipe to be absolutely delicious!! Make sure to try it out for a special occasion or when you just have a  really bad sweet tooth and need something to satisfy it! 🙂

Happy Valentines Day everyone! Take the time today to tell the ones you care about that you love them, including your family and friends!