Author Archives: Karolina

protein, recipe, starch

Green Lentil Quinoa Pilaf

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On this overcast day, I decided to make a satisfying vegetarian lunch bowl. The following recipe can be served solo or as a tasty and protein packed vegetarian side dish! The chewy quinoa and lentils have a wonderful texture, while the tomato, garlic, and cumin bring the dish to life with a big burst of flavor.

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Ingredients:
1/2 c dry green lentils
1/2 c dry quinoa
2 c vegetable broth
1 tbs olive oil
1 tsp garlic powder
1/4 tsp tarragon
1/2 tsp cumin
1/2 tsp salt
1 tbs minced onion
1 c tomato sauce

1. Being quinoa, lentils, and vegetable broth to a boil.

2. Add olive oil and seasonings (everything except tomato sauce). Reduce heat and simmer for 15-20 minutes until all liquid is absorbed.

3. Stir in tomato sauce and adjust seasonings to taste. Serve warm or chilled.

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Drinks, recipe

Flavored Coffee is so Gross

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Do you know how flavored coffee is made? Do you suppose flavors like caramel macchiato, peppermint mocha, bananas foster, or Irish cream milkshake are natural? I’m here to tell you that flavored coffee actually comes from stale, bitter, unwanted coffee beans that are chemically bound to laboratory derived flavoring agents. Read the full scoop on how flavored coffee is made here.

I hope you’re thoroughly grossed out and want to flavor your coffee yourself.

Here’s how to make tasty almond coffee!

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ingredients:
1 cup strong unflavored brewed coffee, hot or cold
several drops of pure almond oil
Sweetener and milk of choice

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I used Starbucks French roast coffee, chilled it in the freezer after brewing, and then added my ingredients. I used stevia as the sweetener. If you’re going to use sugar, add it while the coffee is still hot so it will dissolve better. Good milk choices include half & half, cow’s milk, soy milk, almond milk, coconut milk, and rice milk. Pick whichever you prefer! I used organic 1% milk in mine.

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Other flavoring agents to try:
Cinnamon
Nutmeg
Ground cloves
Pumpkin purée
Brown sugar
Vanilla extract
Unsweetened cocoa powder
Peppermint oil

Experiment with your own flavorings and nix the propylene glycol used to bind artificial flavors to coffee beans!

protein, recipe, starch, vegetables

Salmon, Quinoa, and Veggies in 20 Minutes

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Try this meal when you only have 20 minutes to get a balanced dinner on the table! Salmon cooks quickly in the oven, quinoa is a breeze to prepare on the stovetop, and veggies are sautéed to perfection in under 10 minutes. Here we go!

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Ingredients:
2 marinated salmon filets, 6 oz each
1/2 cup quinoa
1/2 cup chicken broth
1/2 cup water
1 tsp + 1 tbs olive oil
2 tsp minced garlic, divided
1 green bell pepper, sliced
1/2 onion, sliced
2/3 cup grape tomatoes

1. Place 2 salmon filets on an aluminum foil lined baking sheet. Bake at 400 degrees for 15-20 minutes until fork tender. (I used Costco’s wild Alaskan marinated salmon)

2. While the salmon is in the oven, heat dry quinoa in a saucepan until hot and fragrant. Add water, chicken broth, 1 tsp olive oil, and 1 tsp minced garlic. Bring to a boil. Reduce to simmer, cover, and cook for 15 minutes.

3. Once the quinoa is cooking, slice the veggies. Heat 1 tbs olive oil in a skillet. Add the onion and bell pepper. Move around the pan for a few minutes until golden. Add a splash of water if the pan is getting dry. Add the grape tomatoes and 1 tsp minced garlic to the pan and continue to sauté for a couple minutes longer. Season to taste with salt and pepper.

4. The salmon and quinoa should be done shortly after the veggies are finished. Split everything between 2 plates and serve!

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protein, recipe

Pizza Meatballs

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So I had all this string cheese in the fridge and had to come up with a way to use it up. String cheese isn’t great on quesadillas because it’s the wrong shape. Plain string cheese is a boring snack. I think melted cheese is just so much better in texture and flavor. This recipe was born from my love of melted cheese, pizza, and ground meat. I hope you like it too!

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Ingredients:
1 lb lean ground turkey
1/2 cup old fashioned oats, ground in a food processor
1.5 tsp dried basil
1.5 tsp dried oregano
1 tsp garlic powder
1/2 tsp red pepper flakes
6 slices salami or pepperoni, finely chopped
1 egg
1/2 tsp salt
2 sticks of low fat string cheese

1. Preheat the oven to 400 degrees and cut string cheese into bite sized pieces:

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2. In a mixing bowl, combine all remaining ingredients and smush together with clean hands.

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3. Wash your hands and using wet fingers, make a ping pong ball sized meatball. Gently press a piece of cheese into the inside of the meatball and re-form.

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4. Place the formed meatball on a lightly greased baking sheet. Repeat with all the remaining meat and string cheese pieces. Bake for 25-30 minutes or until the meatballs are no longer pink inside and the cheese is melted.

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5. Serve the meatballs with your favorite marinara sauce on a hoagie roll, over spaghetti, or atop zucchini noodles!

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recipe, snacks

Flavor Your Own Yogurt

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Do you know how much sugar there is in strawberry yogurt?

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Check it out:

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26 grams! To put that in visual terms, there are about 4 grams of sugar in a teaspoon, so one 6 oz Yoplait yogurt has over 6 teaspoons of sugar in it! By comparison, a cup of Froot Loops has 12 grams, or 3 teaspoons, of sugar. That’s less than half of Yoplait’s sugar content! I didn’t always realize how sugar laden flavored yogurt can be, but I set my mind to flavoring my own after finding out.

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I like to use plain Fage Greek Yogurt because it’s creamier than regular yogurt. This brand of Greek yogurt is strained to give it it’s texture and high protein content. Some brands of Greek, such as Dannon, do not make their thick “Greek” yogurt by the traditional method of straining. They take a shortcut and add thickening agents. This results in more filler ingredients and less protein. Fage has fewer calories and more than quadruple the protein of Yoplait Light!

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I buy the big container because it’s less expensive per serving than individual cups. You can usually get it for under $5 at Costco. You’ll notice it does contain some sugar. These 9 grams are lactose sugar, the less sweet milk sugar inherently found in dairy products.

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I use stevia to add sweetness to my yogurt because it’s a calorie-free plant extract. If you’re ok with using a bit of caloric sweetener, try a spoon of local honey or unrefined sugar in your yogurt instead.

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(Follow @GemmaCorrell on Instagram for more puns!)

Here is all you need to make your plain Greek yogurt vanilla flavored:

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Ingredients:
8 oz plain Greek yogurt
1/2 tsp vanilla extract
Liquid stevia to taste (about 3/4 dropper)

Stir the vanilla extract and stevia into the plain yogurt and mix well. Liquid stevia can be hard to find, so you can substitute 1-2 packets of powdered stevia. I buy my liquid stevia on amazon.com for about $10 per bottle. This lasts me between 3-6 months.

For more fun flavors, top your vanilla yogurt with fresh fruit. Try strawberries, blueberries, or peaches. Frozen fruit works well too!

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recipe, snacks

Kiwi Spinach Green Smoothie

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I usually make very basic green smoothies. The only ingredients are green apples and spinach. Today I decided to add a little something special- kiwi! This exotic fruit is rich in potassium, vitamin C, and natural protein digesting enzyme, actinidain. It’s also one of the lowest pesticide containing conventionally grown foods, so you don’t have to buy organic. Here’s how to make a super green smoothie with it:

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Ingredients:
1 kiwi, no need to peel!
1/2 green apple
1 handful baby spinach
1 tsp lemon juice
1/2 c water
Handful of ice cubes

1. Combine all ingredients in a powerful blender and gradually increase speed from low to high until very smooth. Serve immediately.

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I still have lots of kiwi to use up. That’s what I get for buying it at Costco! Maybe I will come up with more kiwi recipes. For now, I’ll be enjoying more of these refreshing green smoothies.

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fitness

5 Tips for Making Exercise a Priority

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Ok, so you want to get in shape, but you only work out sporadically. The benefits of exercise are plentiful, but knowing something is good for you doesn’t do the practical work of putting knowledge into practice. If your goal is to make exercise part of your lifestyle, I have some tips for you! I’ve gone through really motivated months leading up to my wedding and vacations, but I’ve also faced weeks and months when it’s been a constant battle to get myself excited for working out. Looking back, these 5 things seem to make getting into a flow of daily physical activity easier.

1. Start with something you love

When picking a workout routine to get into, don’t assume you have to go to the gym and spend 30 mins on the treadmill. If that’s relaxing for you, go ahead and bring a magazine to read or music to listen to. If that sounds boring to you, pick something else! Maybe you like sports, dancing, rock climbing, hiking, or trying new things. Deal websites like Groupon and Living Social can be great places to find unique fitness opportunities in your city for a trial period. You may find ballroom dance, yoga, or Crossfit in your area. I’ve seen trampoline fitness, barre, and striptease fitness on Las Vegas’ deal websites! Remember, you don’t have to be great to start! If you’re nervous at first, recruit a friend to try a class or workout with you.

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2. Schedule your workouts each week

At the beginning of each week, write out your workout schedule on a calendar or day planner you use. Consider your appointments to workout the same way you would any other obligations. You wouldn’t consider skipping work without a good reason, would you? I’m also guessing you wouldn’t be quick to break appointments you set with friends or doctors. Everything we do is created twice, first in our minds and then in reality. By creating a blueprint for success, you’ve already designed what it takes to get in shape! All you have to do now is stick with the plan!

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3. Make exercise incredibly convenient

Whether you decide to go running outside or take a class at a fitness studio, pick a place that’s close to your work or home. Picking a place that’s near your home or on your commute to/from work will crush the common excuse of having to go out of your way to work out.

Pick classes that fit seamlessly with your schedule. Coming home after work for an hour before your workout can tempt you to just stay home, so pick a class time right after work and change at the office.

If you’re working out early in the morning, it can be tempting to stay in bed. Make the decision to go workout as easy as possible. Lay your workout clothes out the night before or even sleep in them for morning exercise.

Take everything you need for your workout to work with you. Keep running shoes in your car or at the office. Think of every possible excuse and tackle it head on! I always keep an extra change of workout clothes in my office, just in case I forget to pack something!

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4. Reward your commitment periodically

When you follow through with workouts for a certain period of time, give yourself rewards! Things like manicures, spa days, money set aside for vacation, or other non-food treats work well. I like to treat myself to a new tank top or sports bra when I’ve worked out consistently for a month or so. New workout clothes get me pumped up to stay on track. Find a reward that motivates you! If you think you can’t afford rewards, consider cutting out another luxury for the sake of having a reward budget. The cost of a latte a week will easily get you a nice $20 reward by the end of the month. This cute top was only $15 and I can’t wait to wear it!

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5. Set your mind on success

Remember, everything you do starts with a decision to do it! Even if you never exercise or are in a “funk,” consider all the benefits of getting active and forget about the excuses. Use whatever it takes, create a Pinterest board of motivational quotes, craft a physical vision board of pictures reminding you why it’s worth it, or read a list of the benefits of exercise, and forget the excuses!

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recipe, treats

Paleo Mocha Pound Cake

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Remember the watermelon cake I made a few days ago? The coconut whipped cream I frosted the cake with was sooo good! I didn’t want to throw the leftover whipped cream away, so I set my mind to baking a coconut flour cake to go with it! The inspiration came from Paleo Spirit. My cake is not nearly as beautiful or quite as “paleo.” The changes I made include swapping 2 eggs for egg whites, the maple syrup for stevia, and 1/2 cup coconut oil for applesauce and plain greek yogurt. I’m glad the cake still turned out rich, moist, and delicious!

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Ingredients:
2/3 cup coconut flour
1/2 cup unsweetened cocoa powder
3/4 tsp baking soda
3/4 tsp salt
20 packets stevia
4 eggs
6 tbs egg whites
1 tsp vanilla extract
1/4 c coconut oil, melted
1/4 c plain greek yogurt
1/4 c unsweetened applesauce

1. Preheat oven to 350 degrees. Combine dry ingredients in a bowl.

2. Whisk eggs and egg whites in a stand mixer. Add remaining wet ingredients to the eggs and mix to combine.

3. Add dry ingredients to wet ingredients and combine on low speed. Scrape down sides of the bowl. Whip the batter on high speed for 1 minute to make it fluffy.

4. Pour the batter into two greased loaf pans. Bake for 25 minutes or until toothpick inserted in the middle comes out clean.

5. Allow to cool and frost with coconut whipped cream.

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It’s yummy unfrosted too!

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Enjoy with a cup of coffee! 1/4 of a loaf (1/8 of total recipe) is 166 calories, 9 g protein, and 5 g fiber when served unfrosted.

breakfast, recipe

Turkish Eggs Menemen

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Ever since Colby and I visited a friend of ours in Istanbul last December, I’ve been dreaming of menemen. Menemen is a special dish consisting of eggs cooked atop of simmering vegetables. We ate it for breakfast almost every day there and felt very spoiled to have such a flavorful meal each morning. I figured the sauce must take hours to cook, so I never thought to recreate the dish at home. Now that I realize it takes less than 15 minutes to make, I’ll be enjoying it a lot more often!

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Ingredients:
1/2 green pepper, seeded and diced
1/2 small onion, diced
1 large tomato, diced
1 tsp minced garlic
1 tbs olive oil
2 eggs (or 1 egg + 3 egg whites)
Salt, pepper, and fresh parsley as seasonings

1. Heat olive oil in a skillet. Add onion and green pepper to the hot oil. Sauté until tender.

2. Add diced tomato and garlic. Continue to stir until the tomatoes break down.

3. Top the bubbling mixture with eggs and allow the eggs to cook a bit.

4. Gently fold the eggs in with the vegetables until cooked through.

5. Season with salt, pepper, and parsley.

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