Banana Pancakes

I tapped on my Instagram app and came across a breakfast post from my friend Baxa:
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Seriously? My mouth watered as I hugged my growling stomach. I tried to close my eyes and fall back asleep but the waffles haunted me. I really do hate when people post such savory, sweet, luscious, delectable food pictures. I walked shamelessly to my fridge and decided to make banana pancakes to eat. Here is a recipe for guilt free, low calorie, high protein pancakes you can substitute for sweet, sugary breakfast foods.

You will need:

1 banana
2 eggs

Yep, that’s it! Chop the bananas and crack two eggs in a bowl. Whisk/mash well until it gets frothy.

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I’m using a nonstick griddle because I don’t like to use oil or sprays. I have mine set to 300Β°f (medium heat if you’re using a skillet). Pour the mixture to the size of pancake you want. I let it sit for 2-3 minutes before I flipped it. Yeah, yeah they aren’t perfect circles but it will do πŸ™‚

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This is a healthier alternative to any flour based pancake. I wish I had strawberries in my fridge to top it off. Oh! Another great thing about these pancakes is that you can skip on the sugary syrups. The ripe bananas already give a natural sweetness πŸ™‚ These are gluten free, a good source of protein, low calorie, and provide good carbs.

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Have a nice day. Cheers to a happy and healthy lifestyle ❀

-ter

P.S. Happy early Easter. Count your blessings and stay humble about what life has offered you. Until next time, take care ❀

Healthy Roll Ups

I was at Whole Foods today and passed by a display of tortillas. I got an idea of making fun, healthy, bite-sized roll ups. There were so many different flavors & colors of tortillas and this is such a fun way to get your protein, nutrients, or antioxidants in; on the go. It’s also a good bite sized snack when you have those late night munchies or cravings. It’s better to satisfy your tastebuds late at night with something healthy and bite sized rather than something processed. Try it and let me know what roll ups you come up with πŸ™‚

Here is a chicken roll up to get the ball “rolling” hehe.

You will need:

1 tortilla (I used a wheat tortilla by Rudi’s)
grilled chicken breast
sliced cucumbers
hummus
fresh black pepper

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Spread the hummus.Β 
Slice the chicken breast and cucumbers into thin pieces.Β 
Layer the chicken breast and cucumbers on the tortilla.Β 
Add some black pepper to taste.Β 
Now roll the tortilla starting from the end. Use the hummus at the end as “glue” to hold the roll together.Β 
With a sharp knife, slice the roll into bite size pieces.Β 
And, done! See, its so easy. This is a more fun and tasteful way to get your protein in for the day πŸ™‚

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Here are some other examples of what you can roll in your tortilla.

Chicken with pesto mayo
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Peanut butter, rolled oats, and dried blueberries
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Tuna salad (tuna,chopped walnuts, diced onions, pepper, and mayo)
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I blended avocado with a dash of almond breeze and some stevia (sugar) as a sweet treat πŸ™‚
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Being healthy doesn’t always have to be boring and bland. Try and find new and fun ways to change up your food so you don’t get so bored/tired of eating “clean”. Email, message, or comment me with what you came up with πŸ™‚ I love hearing from you guys. Cheers to a happy and healthy lifestyle ❀

-ter

P.S. Happy Vietnamese/Chinese New years. May this year bring you much happiness, love, and prosperity in all your endeavors. Until next time, take care ❀

Vegan Blueberry Cookies

Here’s the first recipe to a series of simple, easy, vegan cookies I will blog about.

I have been in bed all day feeling a little under the weather. The one thing I love to do is cook, bake, you know… just be in my kitchen. I had a weird craving for cookies (I say weird because I rarely like sweets), and wanted to make a batch. I decided to whip up some healthy vegan cookies that anyone could enjoy.

You will need:
1 [ripe] banana
1 cup of rolled oats
1 spoonful of dried blueberries

*if you want the recipe a little sweeter; add a dash of Stevia or any sweetner you like.

See, three ingredients. Thats it.

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Add all the ingredients into a large bowl and mush it all together with your hands πŸ™‚ Make sure you wash your hands before or use a glove.

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Scoop the mix into a cookie sheet or foil. Bake for about 12-15 minutes or until slightly brown at 350F. Here’s a convenient trick: if you don’t want to use an oven or don’t have one, microwave each cookie for about a minute. It’s still just as yummy.

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A guilt-free dessert you can enjoy any time of the day πŸ™‚ I didn’t use any dairy, flour, added sugars; nothing. It is nutritious and tastes great. Cheers to a happier and healthier lifestyle ❀

Asian salad mason jar

This is a quick and easy mason jar idea πŸ™‚ I decided to create an Asian inspired salad. I want to feature edamame in this post because there are many great health benefits associated with it. Edamame beans are high in protein and low in fat. It also aids with digestion and helps lower cholesterol.

You will need:
kale
spinach
cherry tomatoes
baby corn
edamame beans
(shredded) carrots
pepper flakes
lemon juice (or whatever dressing you’d like; sesame ginger would be ideal)
red onions
alfalfa spouts

So when prepping a salad in a mason jar, you usually want to put the heavier dense items on the bottom. Well I wanted to put the kale and spinach first this time because I wanted it to “merry” with the lemon juice. So I guess, I kinda’ went against that rule πŸ˜› Anyways, you probably noticed that I didn’t specifically write how much of each ingredient I used (or you need). It’s a salad, eyeball it πŸ™‚ Salad are low in calories, so eat as much of this rabbit food as you can!

First add the lemon juice (Or whatever dressing you like) and red pepper flakes. It’s my personal choice to use lemon juice because I love the tartness. Next add all the other raw ingredients. When you’re ready to eat the salad, shake the jar, and pour it out on a plate. I actually like to eat it straight out of the jar. The more colorful the salad, the better!

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I love using mason jars because its easy to store and easy to take on the go. Obviously, I love that I can recycle these jars. There are endless possibilities πŸ™‚ And besides, they are super cute and fun to use. I have other great ideas that I’ll post soon.

Cheers to a happier and healthier lifestyle ❀

Raw Taco Salad

So here’s another quick and easy recipe for my “Mason” jar series. I decided to combine healthy produce together to create a raw salad. I used ingredients you would find in a taco; but without the meat. This salad can be stored in your fridge for a few days. I love to eat this as is, but I also use it to dress up other simple meals. I tend to use kale and spinach in all of my salads, but choose which ever greens you love most.

You will need:
Kale
Spinach
cilantro
half of a lemon
corn
green onions
1-2 tomatoes
1/2 mango
1/4 jalepeno
yellow onion
bell pepper (I used yellow)
1/2 avocado
ground black pepper
*since it is a salad, you can add as much of each ingredient as you like! There’s no wrong way in this recipe πŸ™‚

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Its best to put the juice (or your dressing of choice) on the bottom. Here I used lemons and black pepper.
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Add all the heavier, firmer ingredients first. Then add the more delicate, fragile ones last (the spinach, kale, and cilantro)
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You can enjoy this raw salad as is, but for those seeking to add more protein; here is an example of how I used this salad to dress up a boring egg and turkey wrap:
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Eating healthy doesn’t have to be bland. “Mason” jars really help bring out your creative side and at the same time you are helping the environment by recycling these jars. This jar came from a pasta sauce I bought from Whole Foods a few months ago πŸ™‚ There are endless possibilities. I can’t wait to post more “mason” jar recipes.

Replace your boring meals with a fun, nutrient rich healthy meal. Your heart and health with thank you later ❀ cheers to a happier and healthier lifestyle!

Fruit and Yogurt Parfait

I love finding new ways to recycle jars. I also love creating simple and easy recipes that I can store in these “Mason” jars. I decided to make a healthy parfait that you can have as a meal anytime of the day. In this recipe I decided to use flax seeds. It is a good fat and contains fibers to help your digestive system. It’s a great source of omega-3 fatty acid. It’s a natural laxative and regulate your digestive system. It helps lower your cholesterol and are high in lignans; which protect against estrogen dependent cancers like breast cancer.

You will need:
6 oz yogurt of choice (I used french vanilla low fat yogurt)
1/8 cup sunflower seeds
1 1/2 tablespoon flax seeds
10-12 blueberries
3-4 strawberries
(optional) mint leaves
*I choose to use organic products for this recipe. You don’t have to, but I prefer to use organic produce.

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I started with the sunflower seeds on the bottom as a base. Scoop in a spoonful or two of yogurt. Add the blueberries. Scoop in another spoonful or two of yogurt. Let it settle. Next, I added a layer of strawberries. I like to cut the strawberries in thin chips because I like that its easier to layer.

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Then, add another spoonful of yogurt. Sprinkle on the flaxseed. Its optional to add mint leaves. I love the flavor it gives to the sweet and tangy parfait.

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Done! Store it in your fridge for up to a week. It’s such a great meal on the go. Not only are you recycling, you are saving time and money.

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I made a silly label for the lid -.-

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A handful of seeds/nuts a day are good for you. Replace bad fats with good fats. Your heart and health will thank you later ❀ cheers to a happier and healthier lifestyle!

Healthy Lemon Basil Pasta

Here is another pasta recipe that is simple and healthy to make at home. I chose to feature basil in this recipe because it is a powerful antioxidant. It protects the body from cancer and aging. It has cardiovascular benefits that will be good for your bloodstream and blood flow.

You will need:
1 pound chicken breast
Garlic cloves
Juice and zest from one lemon
A spoonful of basil pesto (fresh basil is great too! Just chop it fine and add a little extra virgin olive oil if needed)
Black pepper
1/4 to 1/3 cup white wine (I used Sauvignon blanc)
Pasta shells (I used organic wheat shells)
Optional: 1 cup chopped broccoli
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Marinate the chicken breast in vegetable broth and black pepper. Cover and refrigerate for an hour or more.

To prepare the sauce I cooked the garlic in a pan for about a minute. Then I added the wine, lemon zest, basil pesto, and pepper. Simmer on medium high for about 10 minutes. I set that aside as I cooked the pasta shells. This particular brand takes me about 9 minutes to cook al dente.

In the sauce pan, I tossed in the chicken until it was nice and tender. I wanted more greens so I decided to toss in a cup of broccoli. Then toss in the pasta and give it a quick stir.
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Replace heavy creamy pasta dishes with this tangy light pasta dish. Your heart and health will thank you later <;3 cheers to a happier and healthier lifestyle!

Easy Kale & Hummus sandwiches

This is a quick, simple, and nutrient dense sandwich that you can easily make at home. I chose to feature kale because there are very important benefits to consuming it. Kale is high in fiber, iron, and filled with antioxidants. It helps lower cholesterol and supports your cardiovascular system. It is also high in calcium; which in turn will help keep your bones strong. Kale aides in detoxing your body and you will start to feel more refreshed.

You will need:
2 pieces of bread (I used whole wheat)
Hummus (I used Whole Foods low fat)
Kale
Cucumber
Chili flakes
Half of a lemon

Optional for side snack:
1/4 banana
A spoonful of your favorite seeds
Peanut butter

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To season the kale, I simply squeezed lemon juice and sprinkled chili flakes.
Slice the cucumbers.
Spread the hummus on one slice of bread.
Layer on the cucumbers.
Then layer on the seasoned kale.
Spread hummus on the other slice of bread.
Assemble and…done! Quick, easy, and so good for you.

Now slice your bananas. I love bananas and peanut butter together. Bananas are a great source of potassium and vitamin c. I dipped it into a blend of pumpkin seeds and watermelon kernels that I bought from a farmers market. It’s a great alternative to sugary sweets to satisfy my sweet tooth.

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Replace your processed lunch with a vitamin rich sandwich. Your heart and health will thank you later ❀ Cheers to a happier and healthier lifestyle!