Naan Pizza with Asparagus

Another favorite of ours from Runner's World magazine! We first tried this about four years ago, and we still enjoy it.

Asparagus is rich in bone-building vitamin K, immune-boosting vitamin C, and heart-healthy folic acid. Canadian bacon adds big flavor with little damage—an ounce has about one third of the calories of regular bacon and 10 fewer fat grams.

• 2 9-inch store-bought naan (Check the sodium levels, some are very high!)
• 1 teaspoon extra-virgin olive oil
• 1/2 cup part-skim ricotta cheese
• Salt and ground black pepper to taste
• 1/4 cup prepared pesto
• 3 slices Canadian bacon, cut into thin strips
• 8 asparagus spears (bottom ends snapped off and discarded), cut into 11/2-inch lengths
• 1/2 cup (or about 2 ounces) grated fontina cheese (we use Gruyere)

Adjust oven rack to lower-middle position and heat oven to 425° F. Place naan on a baking sheet. Mix ricotta and pesto and dollop onto breads.

Toss asparagus with oil and a light sprinkling of salt and pepper. Evenly distribute spears, along with Canadian bacon, over naan.

Bake until breads are warm throughout and asparagus is bright green, about 10 minutes.

Remove from oven; divide the fontina equally and top each naan with a portion of the cheese. Return them to oven and continue to bake until breads are crisp and cheese has melted, about five minutes longer.

Cut each pizza into quarters, serving each person two slices. Serves four.

I recommend serving these with a big salad or a side of vegetables. Naan Pizzas are really good and it's easy to eat more than a proper serving (plus I usually double or triple the recipe for the three of us and so Ron will have leftovers for work).

Though ricotta is healthy in many ways it is also high in saturated fats, so watch serving sizes. Part-skim versions can be very tasty. Some are better than others, and I've noticed that the texture varies from brand to brand.

Action Item: Try making your own pesto!

For further reading: The Health Benefits of Asparagus.
 

Frozen Banana Bites

I have been mentioning chocolate a lot lately it seems, but here's one more. I really need to share this! My Mom found the recipe on facebook and shared it with me. We commented on it back and forth, so I just got up from the computer, marched to the kitchen and made these. Easy. Super yummy. Kid-approved!

The recipe/photo came from Dr. Josh Axe's facebook page:

• 2 large bananas
• 1/4 to 1/3 cup vegan chocolate chips (use whatever chocolate chips you have... dark chocolate is best!)
• 1/4 to 1/3 cup natural peanut butter (make sure it's natural, no added anything)
• Unsweetened coconut flakes (I actually left some of mine plain, topped some with chia seeds and others with hemp seeds. Nuts would be good too).

Method . . .

Set out a large plate or bowl with a piece of parchment or wax paper on it. Cut up the bananas into good-sized chunks. Each banana should give you around 5 to 6 pieces. Heat the peanut butter and chocolate chips in the microwave on high for about a minute. Then stir until smooth.

This is what mine looked like going into the freezer.
A little rushed and messy, but still a thumbs up.

Dip the banana pieces in the chocolate-peanut butter mixture. Lay them out leaving some space between them on the parchment/wax paper. Then when you've "covered" them all, use the remaining mixture to spoon over the tops (for even more chocolate-y goodness).

And my son's enthusiastic thumbs up!

Then sprinkle the unsweetened coconut flakes on top. Transfer to the freezer for about an hour until hardened. You can enjoy them like this (but they really aren't frozen yet -- and when they're frozen, the banana tastes like vanilla ice cream). I suggest then covering with some plastic wrap (or really you can do all of this in some kind of Rubbermaid container) and let freeze overnight.

 

These are really delicious, easy to make, would be great for guests, for a kid's party or just as a snack for yourself. I am thinking I will try using a whole banana and putting it on a stick. Jaryn keeps seeing these at Sprouts and wants me to buy them; homemade would be better for so many reasons: natural, no preservatives, made with love, no packaging, less expensive. And here's my reminder to only eat a few. Chocolate and peanut butter both have lots of calories, plus that way you can save some for the next day!

 

 

Action Item: Yep, you guessed it. Try these healthier treats for you and your family.

 

For further reading: A Dark Chocolate a Day Keeps the Doctor Away

Fruit Leather

I grabbed a several pieces of fruit leather (fruit roll-ups) while at the store. I checked the ingredients first, especially making sure they contained no artificial food coloring. I then asked myself "why don't I make these more often?" Homemade fruit leather is healthier, less expensive and requires no packaging.

So I searched for the recipe a few minutes ago in order to share it (see the link below)... use whatever fruit you have on hand, blend it, place it in a pan and cook it on a very low temp for hours. I think I lightly oiled the pan rather than using plastic wrap or parchment paper. I was worried about heating the plastic, and what might come out of that and I also had no parchment paper.

Action Item: Check your kitchen, you should have fruit or even applesauce (natural, please). Try a batch of these today! They're not just for kids, but a great snack for anyone.

For Further Reading: Two Peas & Their Pod

My Fitness Pal

If you're looking for a way to keep track of calories, exercise and view your daily breakdown of fat, protein, etc... then you might want to try My Fitness Pal. You can use it on the computer or your smartphone. It's a free "calorie counter, diet and exercise journal."

It may be a little time consuming at first, but becomes easier as you go especially if you tend to eat some foods or do they same workouts regularly. My Fitness Pal contains over 3 million foods in their database, so you should be able to find what you're looking for... especially if you are eating healthy whole foods!

Here's some info from their website:
Lose weight the healthy way. We believe — and medical studies prove — that the best way to lose weight and keep it off forever is to simply keep track of the foods you eat. Gimmicky machines and fad diets don't work, so we designed a free website and mobile apps that make calorie counting and food tracking easy.

It is very common to think that we eat less than we actually do. The calories in a few crackers, handful of M&Ms, and the extra serving of food add up quickly. Even if you're not trying to lose weight, a food diary/log/journal can be a good way to track your intake of nutrients (see where you might be lacking) and to see how many calories you burn during exercise.

Keep in mind that calorie counting is not necessary at all for a healthy lifestyle (to gain, maintain or lose weight). It works for some people to see things broken down into data, and others really don't care. If you're diet is healthy, you're happy, and you have energy, then do not add the stress of calorie counting. If you like numbers and like to see results analyzed, then try out this fitness app. If I feel like I've started consuming too many calories, then I'll use My Fitness Pal for a month or so until I'm back on track. It's definitely not an all-or-nothing plan.

That all being said, here's a great summary from the article below: "The bottom line? You don't need to count calories, but you should make all your calories count."


Action Item: Continue your commitment to a healthier lifestyle!

For further reading: The Dos and Don'ts of Counting Calories

 

Hemp Seeds

No. The Super Bowl and picture (above) did
not inspire this post.
Though the timing is good!
Actually hemp seeds and marijuana come
from the same species of plant, but
different  varieties and the similarities
stop there. Hemp seeds do not contain
THC (tetrahydrocannabinol), the active
substance in marijuana.

I made pumpkin/oatmeal/dark chocolate chip cookies last week and threw in a handful of Raw Shelled Hemp Seeds. I added them to my oatmeal yesterday morning giving both the recipe and the meal added protein and omega fatty acids, yay! Remember that anything you put into the recipe also adds calories. So add wisely.

(From Men's Health Magazine) Despite the Cannabis classification, these seeds aren't for smoking. But they may provide medicinal benefits.

Why they're healthy: "Hemp seeds are rich in omega-3 fatty acids, which reduce your risk of heart disease and stroke," says Cassandra Forsythe, Ph. D., a nutrition researcher at the University of Connecticut. What's more, a 1-ounce serving of the seeds provides 11 grams of protein—but not the kind of incomplete protein found in most plant sources. Hemp seeds provide all the essential amino acids, meaning the protein they contain is comparable to that found in meat, eggs, and dairy.

I got this description from Bob's Red Mill website (accurate it seems, but is hyped a bit for marketing purposes!):
Hemp seed may be one of nature's most perfect foods. Considered a complete protein, hemp seed delivers 5 grams of protein in a 2 Tbsp serving, making them a great addition to vegan and vegetarian diets. Hemp is truly a super food providing a perfect balance of omega-3 and omega-6 essential fatty acids in each serving. These fatty acids promote heart health, lower triglycerides, work to reduce inflammation, promote brain health, and support the immune system. Low in carbohydrates, hemp seeds are ideal for those following the paleo diet or who need to be carb conscious for their health.

With a pleasant nut-like flavor and creamy texture, our hulled hemp seeds are a nutritious and delightful addition to hot cereal and smoothies. Their light flavor allows them to blend easily into desserts, breads, pancakes, granola bars and other baked goods. Try them sprinkled on salads and blended into pilafs, you’ll find hemp seeds to be a delightful, nutritious enhancement to almost any dish.


Action Item: As you cook this week, and before you buy hemp seeds, think about where you could add hemp seeds to meals, dishes, baking, smoothies, etc. Put hemp seeds on your next shopping list if you think it would be a good addition to your eating plan. If you're trying to add more protein to your diet, this is a great option.

For Further Reading: 5 Motives to Make Hemp Part of Your Healthy Home

Kale and Quinoa with Creole Seasoning

I tried a new recipe from allrecipes.com last week, and it was delicious. Don't you just love when a recipe works out the first time?

I added shrimp, a little garlic, used vegetable broth, used an onion because that's what I had in the house, and I omitted the salt. The only problem was that four servings were not enough for the three of us. Oops :)

Ingredients               

• 1 cup chicken broth (low sodium)                                                                      
• 1/2 cup quinoa, rinsed and drained
• 2 quarts water                                                    
• 1 bunch lacinato (dinosaur) kale, sliced (or any type you have on hand)                                                         
• 1 teaspoon olive oil                                                                     
• 1 large shallot, minced                                                                     
• 1 teaspoon salt                                                                     
• 1/2 teaspoon Creole seasoning (such as Tony Chachere's®)                                                                     

Directions

1. Bring chicken broth to a boil in a saucepan; stir in quinoa. Cover and reduce heat to low. Simmer until quinoa is tender and liquid is absorbed, about 10 minutes.
2. Bring water to a boil in a large saucepan; cook kale in boiling water until just tender, 2 to 3 minutes. Drain. Heat olive oil in the same saucepan over medium heat; cook and stir shallot until softened, about 5 minutes. Add kale, cooking and stirring, until desired doneness. Mix quinoa into vegetable mixture and season with salt and Creole seasoning.

The directions say: 30 minutes total prep and cook time!


Action item: Make sure to try at least one new recipe this week!

For further reading: Cooking With Quinoa: 23 recipes

Heart Health Month

Every year, about 715,000 Americans have a heart attack. About 600,000 people die from heart disease in the United States each year—that’s 1 out of every 4 deaths. Heart disease is the leading cause of death for both men and women. (Centers for Disease Control (CDC))

Many of the risk factors of heart disease are controllable! As you'll see in the CDC's plan for prevention below. Please note that "eat a healthy diet" is on the top of the list.

We probably all know at least one person affected by heart disease. Those families may be well versed in this information and know what needs to be done to improve health in the future. For the rest of us, the CDC's website offers wonderful information on preventing heart disease. Check out the CDC link for more information; I've provided only the topics below:

Plan for Prevention

Some health conditions and lifestyle factors can put people at a higher risk for developing heart disease. You can help prevent heart disease by making healthy choices and managing any medical conditions you may have.

• Eat a healthy diet.
• Maintain a healthy weight.
• Exercise regularly.
• Monitor your blood pressure.
• Don't smoke.
• Limit alcohol use.
• Have your cholesterol checked.
• Manage your diabetes.
• Take your medicine and follow your doctor's instructions.

For more ideas about simple steps to take every day for better heart health, visit the full page of tips. You can also follow the Million Hearts initiative on facebook and Twitter for even more ways to protect your heart and live a longer, healthier life. Million Hearts™ is a national initiative to prevent 1 million heart attacks and strokes in the United States by 2017. Together, we can prevent heart disease, one step at a time.


Action Item: If you are not already exercising, get out today and walk. Your heart will thank you!

For Further Reading: 28 Days to a Healthier Heart and Controllable Risk Factors of Heart Disease