Simple Stove-Top Maple Bacon "Baked" Beans

Hellooo comfort food. Cannellini beans in a rich tomato sauce with caramelized onions, bacon, mild Spanish peppers, garlic, and a shot of maple syrup. These give Heinz a serious run for their money, if I do say so myself. I promise you won't miss the processed sugar for one minute either. 

On weekdays, I almost always go for a green smoothie for breakfast, since I'm in a rush mornings and don't work up much of an appetite just sitting at my desk all day. On the weekends, though, I have time to turn on the stove and want something that will fuel me up for a day out and about. In other words, I want a plate of food bigger than my head. Now that the days are cooler and shorter, this goes double. I want something hearty that sticks to my ribs and keeps me satisfied for a while. This fits the bill perfeccctly and is a surprisingly healthy option!  

These baked beans have a few things going for them health wise:

• High in fiber: One cup of beans (click for nutrition data) contains one-half of your daily fiber needs! In my book, fiber is an absolute all-star. Diets high in fiber not only are known for helping reduce cholesterol, promote heart health, and lower risk of cancer and diabetes, they improve digestive (colon) health. You may have heard people talk about how a huge part of your health is actually in you gut. This is because your digestive tract is where you absorb nutrients your body needs. Fiber helps keep your digestive tract clean by brushing the microvilli in your intestines free of debris so they can do their job. Fiber also supports weight loss/maintence and helps control appetite by slowing the release of sugar into the blood stream and improving insulin regulation. 
• Packed with protein: Beans are also a great source of plant protein. One cup has nearly 20 grams. Amino acids are the building blocks of life. We needs them to help repair cells and make new ones.
• Good source of iron, folate, calcium, zinc, magnesium, manganese, and other vitamins and minerals: Iron is critical for our red blood cells to transport oxygen throughout the body. Without oxygen we feel fatigued and everything from our nervous system to immune system suffer. Calcium is important for strong bones and zinc plays a key role in the immune system's defense, cell repair, and wound healing.

Strawberry-Rhubarb Coconut Crumble

Some girls look forward to buying new clothes when seasons change. I live for the new produce! There is just something about specific foods that ushers in a season for me. As much as pumpkins and apples equal fall, asparagus and rhubarb are spring. 

When I saw a big basket of ripe strawberries and rhubarb on sale, I knew Frankfurt had finally said goodbye to winter! Rhubarb never seems to stick around long, though, so I grabbed two bundles and went on my merry way. The only thing left to do was bake a crumble.

As far as I am concerned, once baked goods are in the house, they are fair game for any time of day or meal. With that in mind, I decided to make this treat at least semi breakfast appropriate and went with an oat, walnut and coconut streusel topping, which is filled with fiber and healthy fats. Oh, and the combination is heavvvennly. The coconut and tangy rhubarb are so refreshing with the sweetness from the strawberries and honey. The fat from the walnuts and coconut also help ground the flavors and cut the acidity of the fruit filling. I'm also happy to report that no refined sugar was used and that this dish is gluten free. Hope you enjoy it as much as I do!

Spinach Shakshouka

So you are probably wondering what on earth you are looking at. At least that was my reaction when I first saw a picture of shakshouka. The dish of poached eggs in a spicy tomato sauce is often served for breakfast with crusty bread and has North African and Middle Eastern roots, but I can't claim to know how it is traditionally prepared. This is just a riff off of this beautiful smitten kitten recipe I found a while back and can't stop making.

 I wanted a more hearty version of it, since I find myself eating shakshouka for dinner as well as breakfast. To bulk up the meal, I added sweet peppers, some spinach and more onion, and I kicked it up a notch with some extra spice! This one-pan meal is filled with warming, earthy flavors like cumin and cayenne pepper that are perfect for these cold months ahead. And since the dish is almost entirely veggies, it is relatively easy on the wallet — something I always appreciate moving into December.

 There are also a few other things to love about this meal:

• Boosts immune system: Tomatoes, spinach and peppers are an excellent source of vitamin C. 
• Promotes healthy skin/cells: Tomatoes, spinach and peppers are also rich in vitamin A, which is needed for cell repair and regeneration.
• Promotes strong bones: Cooked spinach is high in vitamin K and calcium. Vitamin K makes sure minerals are deposited into the bones where they are needed.
• Contributes to healthy body and brain function: Spinach is rich in iron that our body needs to transport oxygen.
• Reduces risk of cancer: Cooked tomatoes are rich in the phytochemical lycopene, which is associated with the significant reduction of prostate cancer in men especially when consumed with fat (egg yolk) to aid the absorption of lycopene. Other studies strongly suggest lycopene may protect against stomach, lung, oral, breast and cervical cancers as well.
• Promotes eye health: Eggs and spinach contain the carotenoids lutein and zeaxanthin, two antioxidants that that promote eye health by preventing macular degeneration. The fat from the egg yolk also helps absorb them.
• Provides great source of protein: Eggs contain all nine essential amino acids that our body needs but cannot synthesize. 
• Contains choline (in the eggs), an essential part of the phospholipid phosphatidylcholine, which helps our bodies ensure that fat and cholestrol do not accumulate in the liver.

There are certainly more benefits, but I'll leave my list at that for now. If you want to read more about the benefits of certain foods, I highly recommend The 150 Healthiest Foods on Earth by Dr. Jonny Bowden (C.N.S).

Cinnamon Spice Baked Apples with Cranberries, Maple Syrup & Walnuts

Now that we've turned back the clocks and the evenings are getting darker and colder, I'm shifting into hiberation mode. By that I mean live-in-a-bathrobe-and-avoid-leaving-the-house-at-all-costs-mode. Since I plan on spending all this time at home, I wanted something to make my place feel a little more... well homey. While scented candles are great, nothing quite does the job like the smell of real spiced apples baking in the oven.

This version of baked apples combines some of my favorite fall flavors: cinnamon, nutmeg, cranberries and maple syrup. The crunchy streusel topping and chewy cranberries add some texture to the soft, warm apple. As the recipe does not contain any processed sugar or gluten, this is one comfort food you can feel good about eating. Best of all, this healthy treat will only cost you about 15 minutes in the kitchen. After that, you can curl back up on the couch with a blanket and cup of tea while your oven does all the work.

 

Between the apple, oats and nuts, these make a  phenomenal breakfast treat or special snack, but they can also easily pass as a dessert with or without a little dollop of whipped cream. Even with the butter, these suckers are a relatively low-calorie as the apple itself is only about 90 calories. Unlike most processed, store-bought sweets, they are made with whole foods and contain some potassium, fiber, protein and omega-3s. 

Spiced Pumpkin Granola Bars

It's that time of year again. Pumpkin-lovers, rejoice! Fall is just around the corner and pumpkin-flavored everything is here to usher in the season. Pumpkin beer, soup, bread, pie. You can try to fight it, pretend summer isn't over, but really, why not just embrace the spiced, delicious goodness and all that it stands for? After all, fall ain't so bad. Think boots, crunchy piles of leaves and cozy sweaters. Plus who needs all that humidity anyway? Not me! 

Just the smell of these bars baking in the oven triggers about a million memories: back-to-school shopping, memorizing a new school schedule, calling up friends to figure out who else has fourth period with Mrs. So-and-So and the glorious first week of class when all we did was goof off while teachers tried their best to hold our attention as they went over their syllabus. New beginnings and so much eager anticipation have always always been wrapped up in this time of year and these smells.

All this nostalgia is just part of what makes me love these granola bars, though. They're also just straight up delicious and healthy to boot. Between the nuts, seeds, oat bran, flaxseed meal and oats, these bars are packed with protein and fiber that will keep your tummy full and curb sugar cravings. The pumpkin and honey add a touch of sweetness that will satisfy your sweet tooth AND they have heart- and brain-healthy omega-3s. I like to make a batch Sundays and them keep them in the fridge for a grab-n-go breakfast or snack to take to work.

Citrus Berry Breakfast Crêpes

During the week, I stick to the same thing for breakfast pretty much every day, some kind of green smoothie. I pour it in my thermos and I'm out the door. But on weekends, it is a different story. I like to keep my pjs on as long as possible, have a relaxing breakfast and indulge my sweet tooth a little. These fit the bill and don't take much time to whip up either. Maybe best of all, you can easily scale the recipe up or down to even just one person.

I call these crepes, but a better description is probably sweet, paper-thin omelets. The pancake part is just made of egg, milk, vanilla extract and honey – no flour, or gluten for that matter. I fill them with quark or Greek yogurt pepped up with a little lemon and sprinkle in some fresh berries or fruit for natural sweetness. Between the egg pancake and quark filling, these little guys have a fair amount of protein and the berries are filled with lots of antioxidants that help fight cell aging. Blueberries specifically also help improve memory. This is thanks to a compound called polyphenol in the berries that helps neurons talk to each other and promotes the growth of new neurons.

Peaches & Chia Seeds

Sometimes simplicity is best. Sun-ripened fruit and berries, oats, milk and chia seeds. Nothing ground breaking, but it's just so delicious I had to share it! 

With the weather starting to warm up, the price of fruit and berries is starting to come down and I'm all about gettin' in when the gettin' is good. For the absolute best deals, I hit up the farmers market right before they close to scoop up all the goods they are looking to get off their hands. Today, I shelled out 7 euro and marched home feeling rich as could be with my bag full of raspberries, peaches, mangos and cherries. Bonus: Not only do fruits and veggies that are in season taste better, they are more nutritious for you! Cheaper, tastier and more nutritional bang? What are you waiting for, go treat yourself to some!

I know peaches 'n chia seeds is not quite as catchy as peaches 'n cream, but I promise it's pretty gosh-darn delicious and will keep you full for considerably longer. I went on a bit about the wonders of chia seeds in a post on chia seed pudding a while back. If you have not tried this superfood yet, do it now, now, now! I am so in love with them that I just ordered my second 2 lb. bag of them online. They are the perfect fast, filling snack. For a quick recap of their nutritional stats, they are a good source of protein and calcium and full of brain- and heart-healthy omega-3s and blood sugar-regulating fiber. 

But what I really want to talk about here is fruit! Pretty much all berries are full of antioxidants that help fight cell aging and damage from free radicals. To give you a better picture of what that means, just imagine what happens to a slice of apple that's left out. That browning is due to oxidation and the same thing happens to cells in our body! Yikes! Blueberries happen to have the highest oxygen radical absorbance capacity (ORAC) value of any food in the world. But this breakfast has more to offer than that:

Blueberries: Everyone talk about salmon being brain food, but blueberries are perhaps even more impressive in this department. They are memory food! They contain a compound called polyphenol that helps your neurons talk to each other and even promote the growth of new neurons! They also help fight inflammation, which is involved in pretty much every major illness from alzheimer's and heart disease to arthritis and diabetes. Extracts of the phytochemicals in blueberries are also shown to significantly decrease growth of cervical and breast cancer.

Strawberries: Much like blueberries, strawberries are full of phytochemicals like phenols and anthocyanins that help inhibit cancer. Strawberries are also specifically shown to significantly inhibit growth of liver cancer cells. Extracts from strawberries may also help improve short-term memory!

Peaches: While nothing steels the show in terms of health benefits like berries, this stone fruit is not too shabby either. They are a good source of fiber, have a low glycemic load (won't spike blood sugar), contain carotenoids that promote eye health and prevent macular degeneration and contains calcium, magnesium, phosphorus, vitamin A, C and K. All this at less than 40 calories a fruit! 

Carrot Cake with Maple Cream Cheese Frosting

Since I started my Sugar Detox, I've been trying to cut out processed sugars and processed carbs. I've also been on a mission to reinvent some of my favorite desserts so that they are no longer filled with empty calories that don't serve me. This moist carrot cake is one of my proud creations! It's made without gluten, processed sugars or butter/oil. 100% natural sweetness.

 

So what exactly is so much better about this recipe than your standard carrot cake? Besides cutting out all the empty calories from the 2 cups of granulated sugar and 11/2 cups of oil, the oats offer plenty of fiber that help regulate your blood sugar and prevent insulin release (fat storage). The carrots, mashed banana, dates and a little maple syrup not only add all the natural sweetness you need, they give you eye-healthy carontenoids, vitamin C, magnesium, calcium and iron. The walnuts are full of brain-healthy omega-3s fats. So enjoy!

  

I use milk in the recipe and cream cheese for the frosting, but you can easily subsitute them for  almond milk and coconut cream/cashew cream. Sometimes I leave off the frosting and just serve it with whipped cream, have it warm with a splash of milk for breakfast or eat it like a bar. It's delicious and so easy to throw together!

Green Starter Smoothie

For my birthday last year, I got a blender. To some this may sound like a dull 25th birthday present, but I could not have been more excited. As silly as it sounds, that kitchen appliance changed my life. I'm not exaggerating when I say I use it four or five times a week. It is one of the best presents I have received.

For the first few months, I stuck solely to fruits. Then one day when I was feeling brave, I decided to try those green smoothies everyone was raving about. While the idea of downing a green drink did not really appeal to me the promise of a healthier, brighter complexion certainly did. After my first sip, I was hooked. If that was health, sign me up! I can do this all day, everyday.

And since then, green smoothies have become a staple breakfast at my house. I experiment with just about every green I can get my hands on: romaine, endive, kale, swiss chard, parsley, basil, dandelion greens, arugula. But my one true love, the one I will always, always come back to is spinach. It's also the green I pick when I'm trying to convince my friends and family to convert to the green side. The flavor is extremely mild and it blends into a smooth, creamy texture without one of those freaklishly high-performance blenders. This is why it's the star of my green smoothie for starters. This recipe is perfect if you want to get into green smoothies, but find them a little outside your comfort zone. Start with more fruit and less spinach if you are worried about the taste and remember you can always add honey to bump up the sweetness, but the ripe fruits alone should offer plenty of fructose to please your palate.

Strawberry-Banana Coconut Chia Pudding

Ch-ch-ch-chia! Until about a year ago if you said the word chia, my mind would have gone straight to the infomercial for those little head-shaped planting pots with sprouts growing out the top. Now, all I think of is the superfood that goes into this delicous pudding!

Here's a rundown of some of the many benefits:

• Packed full of omega-3s for healthy heart and brain function
• Great source of fiber: Contains 11 grams of fiber per one-ounce serving (3 T.). This slows digestion, preventing blood sugar spikes and the release of insulin (fat storage).
• High in protein for energy and building muscle. Contains 4 grams per ounce.
• Good source of calcium. One serving contains almost 20% of your daily recommended value of calcium, which helps maintain bone and oral health, and prevent osteoporosis.
• Improve heart health: Shown to help reduce blood pressure and may also reduce bad cholesterol while increasing good cholesterol.

Check out nutrition data of chia seeds here.

If you haven't tried chia seeds yet, I definitely recommend going out and buying some for all those reasons and more. You can buzz them up in your smoothies to give the drink a little more staying power or try the endless variations of chia pudding. This recipe is just one of the ways that I've been enjoying them. You can use coconut milk for a richer dessert version, add lots of different fruits and berries, sprinkle on toasted nuts or cinnamon, and even try out cocoa powder for a rich chocolate taste!

The great thing about chia seed pudding is that it takes almost no time and effort to prepare. You don't have to attentively whisk anything over the stove. These little seeds expand to absorb more than 10 times their weight in water all on their own. You just combine them with milk and let them chill out in the fridge for a bit. How easy is that?

Hearty Omelet Muffins

These little muffins pack a punch. For something so tiny, they really keep you going for a long time. I loaded them up with cooked chicken, spinach, red pepper and onions and jalapeno. They are the perfect go-to breakfast for people who have to rush out the door in the morning. Just make a batch on Sunday and enjoy fast, healthy breakfasts for a whole week. The best part is you can adapt them to your taste. Not a fan of red onion? Leave it out and add some sun dried tomatoes, broccoli or feta. This recipe is just a starting point!

Between the eggs and chicken, each muffin has around 8 grams of protein. This will help keep you full, give you energy and is a building block for body tissue. Red pepper, spinach, and onion are all loaded with vitamins and minerals. They provide lots of vitamin C and A (immune system, cell repair, eye health) along with iron (transporting oxygen to nervous system) and calcium (strong bones). Because of the vitamin C, your body can do an even better job of absorbing this iron. Since I didn't add cheese, this recipe is also relatively low in fat and cholesterol.

Don't skip the egg yolks! They contain all nine essential amino acids, making them a perfect protein, and are loaded with nutrients for your eyes (lutein), brain (choline) and heart(choline). The choline in egg yolks is an essential part on a phospholipid that is needed to ensure fat and cholesterol don't accumulate in your liver. For a more in depth look at why egg yolks are in fact healthy, check out what Clinical Nutritionist Dr. Jonny Bowden has to say about them here.
 

Mushroom & Red Pepper Frittata with Roasted Veggies

 

 

You gotta love breakfast for dinner. Especially during the winter. It just feels that much more comforting when it is cold and dark outside. Oh yeah... it's also super simply and in my belly before I start snacking on everything else in my kitchen!

This meal was my effort to use up the contents of my fridge... which happened to be packed with tons of veggies. Brussel sprounts, cauliflower, mushrooms, red pepper, tomatoes. I admittedly may have gone overboard at the farmers' market. Thankfully there is such a thing as a frittata where you can just dump loads of stuff in a pan, cover it in egg and call it a meal! If you skip the bread slices and pancetta I used, you even have yourself a vegetarian, diary-free, gluten-free dinner, breakfast or lunch that is packed with lots of antioxidants, vitamins, minerals and protein. Not bad, not bad at all!

I'll keep the post short this time, but I want to at least highlight my favorite part of the meal: Roasted brussel sprouts. These are like candy to me. Seriously, much like with brownies, as soon as they come out of the oven, regardless of how hot they are, I always immediately try to eat them and then at least partially burn my tongue. I am convinced that everyone who says they hate brussel sprouts just hasn't tried them roasted and fresh out of the oven. How can they be soo yummmy and still so good for me?

The goodness of brussel sprouts:

•  Suppresses the development of precancerous cells thanks to the chemical called sinigrin. 
• Helps inhibit proliferation of cancer cells, neutralize carcinogens and help detoxify environmental toxins thanks two compounds called isothiocyanates and sulforaphane.
• A single cup of roasted brussel sprounts contains a whopping 74.8 milligrams of the antioxidant vitamin C, which helps repair cells and boost your immune system. This is also a daily serving for women!
• A decent dose of fiber that helps lower cholesterol, increase nutrient absorption, and improve digestion and regularity.
• Low in fat and calories.
• High levels of Vitamin K that is needed for proper blood clotting and maintaining bone density.

Pumpkin Granola

 

 

I can’t help myself… I just keep buying pumpkins. It’s a strange problem to have, but, all things considered, it could be worse. I’m not racking up credit card debt and I end up with delicious pumpkin pancakes, soups, breads, cakes, muffins …and now granola!
 

While someone in my house is starting to get sick of pumpkin, I am NOT!  In fact, the pumpkin pie I ate over Thanksgiving left me wanting to bring spiced pumpkin into my everyday life. So, I decided to use my cherry-nut granola recipe as a base for some crunchy pumpkin granola. This time around I’ve also added more fiber and chia seeds!

 

You can read up on all the great benefits of oats in my last post, which include regulating blood sugar, lower cholesterol and supporting a healthy heart. The almonds, walnuts and chia seeds also give you protein and healthy fats that boost brain function!

Raspberry-Walnut Oatmeal with Sautéed Bananas

To celebrate the first of Advent, I went on an obstacle trail run outside of Frankfurt this Sunday. I know, it's not everyone's idea of a good time. When you live in the city and work at a desk all week, though, there is nothing better than some fresh air and exercise to remind you you're alive! Two loops on a 2.6-km trail with nine stations. Box jumps, pull ups, push ups, sit ups, dips plus a few other fun ones. Needless to say, I needed a breakfast that was going to (help me) go the distance.

Oatmeal was the clear choice. It's provides easily accessible energy for your body, but is filled with fiber that keeps you full and allows for the slow release of energy. My absolute favorite way to eat oatmeal is with raspberries, a pinch of cinnamon, sauteed banana and toasted walnuts. Yummm. There is just something so comforting about sitting down to a warm breakfast when it's cold outside. Cooking the bananas makes them even sweeter so you can skip (or go lighter) on the brown sugar or honey. 

What to love:

Oats*

• Fiber: Oatmeal contains a great mix of both soluble and insoluble fiber. The soluble fiber also known as beta-glucan helps lower cholesterol levels and reduce the risk of cardiovascular disease. Plus it keeps you full!
• Beta-glucan also helps boost your immune system’s response to bacterial infection by activating your white blood cells.
• Low glycemic load: Yes, oats have carbs, but the soluble fiber is made up of polysaccharides (long chains of glucose) that are harder to breakdown. This allows for the slow release of energy into your blood stream. No blood sugar spikes.
• Oats also contain the antioxidant avenanthramidethatis believed to have anti-flammatory effects. It prevents free radicals from damaging LDL (the bad) cholesterol, thus reducing risk of heart disease.
• Protein: 8.5 grams per 2/3-cup serving, which helps your body build strong muscles.
• Good source of iron, which is required for the production of red blood cells and to the transport of oxygen throughout the body.

Toppings

• Bananas: Good source of potassium and vitamin C.
• Raspberries: Filled with vitamin C and fiber.
• Walnuts: Contains protein, omega-3s (help reduce plaque formation, reduce blood pressure and inflammation, support brain function, control appetite and improve mood) and more antioxidants per serving than blueberries.

*Click for nutritional data

Breakfast-friendly Pumpkin Bread

One of my favorite things to do is put a healthy spin on rich recipes. Sure, sometimes you want a decadent cake to serve guests or bring to a potluck. Other times you just want a delicious treat that is slightly more wholesome. One you could say... also eat for breakfast and not feel bad about. One that is a little bit nicer to your body and ehrm waistline.

After taking one look at this recipe for iced pumpkin coffee cake from Sally's Baking Addiction, I was sold. Look at those pictures! Pumpkin anything, yes please. But I didn’t really have an occasion for such a cake. And if I had that at home, all to myself, well I’d surely eat myself sick. So I decided to give her recipe a healthier spin.

To help you do the same to almost any recipe for baked goods (cookies excluded), I’ve compiled a list of my tips and tricks. You can use one or all of them depending on how much you want to clean up the recipe. Baking is a science, but you can still play around a little!

Top tips for healthier baking:

1. Cut the fat: Fat is in recipes for moisture. You can typically replace up to half of the fat with either applesauce or plain, low-fat Greek or regular yogurt without sacrificing moisture or structural integrity. The only thing to remember is that these baked goods will not hold moisture as well as over longer periods of time so consume your treats within two days for the best flavor.

2. Replace bad fat with good fat: Most baking recipes call for butter or vegetable oil. This can generally be replaced with melted coconut oil. Yes, it containes mostly saturated fat, but not all saturated fat is created equally. The lauric acid in coconut oil is a medium-chain fatty acid unlike the longer-chain ones found in meat and has a neutral affect on heart health. Some research suggests that coconut oil can even improve cholesterol by revving up enzymes that breakdown fats. Read more here.

3. Reduce the sugar: Sugar is there to sweeten things up. You can often cut it back by 1/3 without noticing a big difference. This cuts out empty calories and lessens the ups and downs you get from rising and dropping blood sugar levels.

4. Go a little heavier on the spices: Worried about the recipe turning out bland? Don’t be. Adding spices is a great way to add flavor without adding extra calories. They often have benefits of their own. For instance, studies show that cinnamon may reduce inflammation, have antioxidant effects, and fight bacteria.

5. Replace some of the AP flour with (white) whole wheat: This flour has the goodness of whole wheat (added fiber and nutrients) but bakes more like AP flour. Because whole wheat flour is denser and heavier, one cup of AP flour is equal to about 3/4 cup of whole wheat. Sometimes you also have to add about ¼ more of the liquid you are working with. Learn how to adapt your recipe accordingly here.

6. Add more of the healthy stuff: Making banana bread? Add more bananas. A pumpkin coffee cake? More pumpkin. If the recipe calls for nuts or oats, add more of them. Keep in mind though that when adding wet ingredients, such as pumpkin, you may want to add more dry or cut down slightly on another wet ingredient. The opposite is true for dry. Also keep in mind that the heavier the extra ingredients are, the more leavenging agents you will need.

Tropical Green Smoothie

 

So for about the last month, I’ve been incorporating green smoothies into my morning routine. Not only are they actually absolutely delicious, they make you feel amazing! I can say without a doubt that my skin has never looked better. My energy levels are sky high in the mornings (much to the dismay and confusion of some of my coworker’s).

Now, those of your already on board with green smoothies, get excited! This recipe is a tropical take on how to get your greens in a glass. But I know there are some of you for whom the very idea of downing a green drink first thing in the morning has your stomach turning and face squinched in disgust. All I can say is, give it a try!  Look at the pros and cons: What’s the worst that could happen? You absolutely hate it and pour it down the drain. Bummer, but that’s maybe two bucks wasted. The best? You find yourself actually enjoying something that is FANTASTIC for you! You feel amazing, your skin glows and you have tons of energy. At least that was my thinking when I first tried them out.

I got hooked after watching Kimberly Snyder make her Glowing Green Smoothie (YouTube link here). One look at her shiny hair and radiant skin and you want to be doing whatever it is she is doing. Clearly it is working!
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A breakdown of the benefits
Spinach and romaine lettuce – The list is long my friends. It’s high in fiber, vitamin K and A, rich in cancer-fighting antioxidants (like lutein) that neutralize free radicals; it’s anti-inflammatory and it helps regulate blood sugar and strengthen bones. And the list goes on. Click here for more.

Avocado– It’s not only creamy and delicious, it’s a super food! Along with omega 3’s that boost brain function and cardiovascular health, they are a great source of potassium (more than twice as much as a banana!), vitamin C, B-vitamins and folic acid. Their fiber keeps you full, helps you absorb more nutrients while digesting.

Lime juice – Helps your liver flush out toxins, gets your digestive system moving (diuretic) and gives you a dose of vitamin C.

Kiwi – This little sucker has more vitamin C than an orange! Helps strengthen your immune system, promotes cell repair (better skin), and helps us deal with stress better!

Banana – A dose of potassium and B-vitamins! To keep your energy up and muscles moving.

Mango – Contains cancer-fighting antioxidants like quercetin, isoquercitrin, astragalin, fisetin, gallic acid and methylgallat. High in fiber. A good source of potassium, vitamin-B6, and vitamin A, C and E.

Water – Hydration. You just spent 7-8 hours not drinking anything. Give your body some liquids!

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Smoothie tips:

· On a budget? Buy frozen spinach! So, so much cheaper and it keep for ages.

· New to green smoothies? Start with more fruit and less greens. Slowly add more. Like many good things in life (beer, wine), you may find it’s an acquired taste. But one totally WORTH acquiring!

· Peel and freeze your bananas for an even creamier smoothie

· Still too grassy? Citrus cuts that flavor. Add more lime or lemon juice and fresh orange, grapefruit or tangerines to help balance the taste.

· Still need the kick that coffee gives you? Try using chilled green tea, which will give you some
   caffeine with a ton of antioxidants.

Banana Nut Breakfast Bars

I’m sooo excited! I just can’t hidee it!! WWeeee!! My very first energy bar! Being one of those people who is always hungry and on the go, I’ve always been a fan of bars, but this is the first time I tried making them myself.

The idea hit me while I was home in the United States frequenting my beloved Trader Joes. That grocery store is my happy place. I could go on and on about the smell of freshly ground coffee in the air, the delicious samples, the wine and cheese tastings they do in the afternoons, and tasty treats they sell, like dark-chocolate-covered power berries and triple-ginger ginger snaps, but I’ll try to hold myself back here. What I really wanted to get at is their power bar aisle. That’s right. They basically have an aisle dedicated to energy and power bars: Cliff bars, Mojo bars, Builder bars, Balance bars, Luna bars, Think Thin bars. So many choices that your head is basically spinning.

Energy bars don’t seem to be a “thing” in Germany, though. Sure, they have sugary granola bars, you know, the kind that are essentially dipped in chocolate or yogurt. But they just don't fit the bill. They are mostly empty calories, simple carbs and sugar will just spike my blood sugar and leave me craving even more sweets about 20 minutes down the road. I wanted something that would actually stick to my ribs, keep me going and provide my body with nutrients. Plus, there is just some satisfaction that comes with actually knowing what you are eating and getting to select the ingredients yourself.

After digging around the internet for recipes and coming up with nothing, I just decided the best approach was some good ol’ trial-and-error baking. Much to my surprise, the first batch came out great! And they are oh-so good for you. I could not be happier!

What you get:

• Fiber: From the bran, oats and whole wheat flour
• Protein: From the assortment of nuts and seeds, oats and eggs
• Omega 3’s: From the nuts, seeds and flax seed
• Antioxidants: From the walnuts and almonds
• Vitamins & Minerals: Iron, Magnesium, Phosphorus, Potassium, Zinc, Manganese, Thiamin

Health benefits:

Helps build muscle, regulate blood sugar and energy levels, lower bad cholesterol, maintain a healthy circulatory system and heart, stimulate brain function, help protect and repair the body from toxins that cause diseases, fight aging and improve the health of skin and hair.

Each bar is about 180 calories with 6 grams of protein and almost 6 grams of fiber.

Finnish Berry Pancake

This completely satisfied my Sunday-morning sweet tooth without sending me into the sugar-induced comatose state that syrup smothered pancakes do. An eggy pancake filled with berries and dusted with some powdered sugar. This was my first go at a delicious recipe I found on (you guested it) Pinterest. And success! It reminded me of my beloved popovers except in pancake form and instead of filling it with fresh fruit salad the berries go directly into the batter. And comparing the ingredients, it is pretty identical. Eggs, milk, flour and a touch of butter. What is not to love?

Admittedly, I was cheeky enough to tweak her recipe before I even tried it. I reduced the butter slightly, added some lemon zest to brighten the flavor and opted for a mix of frozen berries instead of raspberries. Nothing groundbreaking! But I have a good feeling this could turn into a great savoy recipe if I left out the sugar and added herbs and sprinkled parmesan on top. 

Banana-Walnut Breakfast Muffins

I’m fairly boring when it comes to breakfast. I don’t know about you, but for me it’s all about maximizing sleeping time. This typically leaves me grabbing the same thing day in and day out before I run out the door in the morning. My go-to fuel is usually cottage cheese with granola or oats and berries. But I decided to venue out and bake some muffins.

I’m not sure why I haven’t come around to this idea sooner. No sleep is lost, because the baking can happen the night before. Then BAM you’re set for a few days. OK maybe two to three days, because let’s be honest, it’s impossible not to eat like two immediately. My generally rule: One taste test per batch… I mean it’s quality control. Not to do so would just be irresponsible. Plus, it’s always fun to bringing treats into work and brighten someone’s days.

And these muffins are sure to get you off to a good start. I used applesauce instead of butter or oil, but I don’t miss it in the least. The walnuts and egg yolk add a bit of healthy fat and protein. By mixing wheat and all-purpose flour, you get a bit of roughage without it being like a bran muffin.

My favorite way to eat them is with cream cheese and honey or just a slab of butter. Next time, I think I’m going to add some blueberries and see what happens.