Hey Everyone! Today I am going to share a few benefits of oats. Oats are commonly eaten for breakfast as oatmeal, which is made by boiling oats in water or milk. They’re also often included in muffins, granola bars, cookies and other baked goods. If you follow if any of my videos you know that I like to use oats in recipes. Oats are very budget friendly and can be used in smoothies or for snacks. Oats have great benefits and should be added to your diet. My kids love to eat oatmeal and I love to keep on hand to make other healthier options.
What are some benefits:
They’re a gluten-free whole grain and a great source of important vitamins, minerals, fiber and antioxidants.
Oats are rich in carbs and fiber, but also higher in protein and fat than most other grains. They are very high in many vitamins and minerals.
Oats contain large amounts of beta-glucan, a type of soluble fiber.
Many studies have shown that the beta-glucan fiber in oats is effective at reducing both total and LDL cholesterol levels
Eating filling foods may help you eat fewer calories and lose weight.
Check out this video and enjoy you some oats!! With all these benefits, why not get some oats today!!
Be creative and remember Small Steps equals BIG Change!!
Hey Everyone! It’s Tasty Tuesday Tip Day! This recipe inspiration came for http://www.plantbasedonabudget.com and it is so easy. I did my own spin on it with a few ingredients, but it is very budget friendly. My two year old does not…I repeat like to eat vegetables and of course he loved this muffin. He didn’t know he was eating carrots. Sometimes you have to find creative ways to sneak veggies in, but it is a small step.
If you looking for a healthier option but also not too sweet, this muffin with definitely give you both. I remember growing up eating the traditional carrot cake, but this is a lighter take on the traditional carrot cake you may be use to eating.
1 1/2 cups mashed bananas(I used 2) 1/3 cup olive oil 1tsp ground cinnamon 1 1/2 cup self rising flour 1 cup shredded carrot 1/8 cup sugar 1/8 cup apple sauce
The original recipe called for 1/2 cup sugar, I just did half of that applesauce and the rest sugar. I also used self rising flour instead of all purpose flour.
I added all ingredients in a bowl except carrots and mixed.
Next I added my shredded carrots. Mixed until combined. Placed in 375 degree oven for 20-25 minutes.
Hey Everyone! Do you like pineapples? Have you ever thought of the health benefits of pineapples? Some people like them fresh, frozen or even canned. Pineapples offers great benefits. I offer add them to smoothies. I remember when I really started to eat fresh pineapples, I had to learn how to cut the pineapple…. lol, but I quickly learned.
Fresh pineapple is the only known source of an enzyme called bromelain, which might play a role in a range of different health benefits. As an excellent source of vitamin C, a strong antioxidant, pineapples can help combat the formation of free radicals. These are linked to the development of cancer.
Pineapples, because of their fiber and water content, help to prevent constipation and promote regularity and a healthy digestive tract.
Pineapples are also rich in bromelain, an enzyme that helps the body digest proteins. Bromelain also reduces inflammatory immune cells, called cytokines, that damage the digestive tract lining.
The fiber, potassium, and vitamin C content in pineapple all promote heart health.
Check out video!!!
So if you hadn’t added pineapples to your regular, scheduled eating, it is time to do it! Get the benefits that pineapples can provide and enjoy!
Hey Everyone! Happy Tasty Tuesday Tip Day! You know what that means, another simple, easy and delicious recipe. My husband made this a couple of times before and I never was around while he was making it, but when I taste it, it was always good. I thought I needed to try one for myself. I use blueberries and always add them to smoothies and they are a great antioxidant choice. I usually buy the frozen, but I am sure the fresh blueberries will work in this recipe as well.
I am all about budget friendly and homemade, but also want to find ways to make tasty dishes healthier. This will please anyone’s palette and there is no added sugar. I used only about 5 ingredients!
Mix blueberries and peaches together in baking dish, add maple syrup and stir. Prepare waffle mix by adding milk. Once batter is to desired consistency, spread on top of fruit mixture. Bake 45 or until waffle crust is done at 400 degrees.
If you understand portion control and/or serving size, can it make a difference in weight? Portion Control means that food is eaten in amounts that are considered to promote good health. Eating food portions that are too large may result in weight gain if the body takes in more energy than it can burn off through exercise.
Portion control along with regular exercise is needed in order to maintain or lose weight. A serving size or portion size is the amount of a food or drink that is generally served. Check video out!!
Hey Everyone!! Today is Tasty Tuesday Tip Day!! I have a very simple, quick and delicious recipe for you. Most people feel as if they cannot do without meat, but one then I’ve noticed since I have been eating plant based for last almost 6 months is that you literally recreate most meals that you enjoy! Take the foods you enjoy and find ways to make them healthier. That doesn’t mean you have to sacrifice taste. I did not eat egg mcmuffins from McDonald’s, but I thought that it would be a great idea to try my version of it. In this recipe, I did not add any plant based sausage to this, but of course you can.
I used Firm Tofu, sliced lengthwise and pressed. Then added my seasonings (lemon pepper, garlic/onion powder and tumeric). Before putting my tofu on my cast iron skillet, I added a little olive oil.
This was so super easy to prepare. After my tofu finished cooking, I got my Dave’s Killer Bread and layered spinach, tomato, tofu and Chao cheese!
As you can see this is a healthier option especially if you liked to eat the ones from McDonald’s. This offers a plant based (vegan) option! You can also use plant based sausage if you are going for the vegan option and want to explore different taste. This Tofu Mcmuffin Sandwich is about 250 calories!!!
Remember, Small Steps equals BIG Change! You can eat tasty foods, just make simple and easy changes.
Hey Everyone! Do you know that adding nuts to your diet can be very beneficial to your health? Walnuts are a tree nut belonging to the walnut family. They are one of the most healthiest nuts to eat.
Health Benefits Include:
A Rich Source of Omega-3
Walnuts contain the highest omega-3 content out of all nuts, and they are one of the most significant plant sources of these healthy fatty acids.
Rich in Polyphenols
Walnuts are a rich source of polyphenols. The main compounds they contain, ellagitannins, may potentially help to reduce inflammation.
One of the most important considerations in maintaining a healthy weight and regulating food intake is satiety. If our diet is not satiating, then it makes it difficult to control our level of food consumption.
Overall, walnuts are one of the healthiest and most nutritious food choices.
These nuts are loaded with healthy fats, protein, fiber, and an assortment of essential nutrients.
Hey Everyone! It’s Tasty Tuesday Tip Day which means it is time for another easy, quick and simple plant based meal idea. If you keep pasta on hand, then you can easily make a 30 minute meal. This meal is very budget friendly and can be made for dinner time. With a family of 6, getting quick meals on the table is a MUST!! Eating healthy is possible just keep making small changes week by week. I only need a few ingredients for this dish. I actually used two different types of pastas for this meal because I had leftover veggie pasta and macaroni that was already cooked, so I thought to use it. Pasta is pasta right.. lol
I started with sautéed onions and fresh garlic and a little olive oil in my cast iron skillet.
Next I added some carrots. These carrots were already previously boiled and in my refrigerator so I pulled them out and added to my veggie mixture.
I used Plant Based Sausage and use chopped one and mixed with the vegetable mixture.
I used 1 can RED GOLD crushed tomatoes and added and mixed together.
Finally I added fresh spinach to join the bunch!!! Be creative and add veggies that you like. Let this simmer and a little and stir.
Hey Everyone! Happy Tasty Tuesday Tip Day!! Today let’s talk SUPERFOODS!! Superfoods are foods that are considered to be great for one’s health and provides great nutritional benefits. If you are on a quest to eat healthier and to get more nutrients in your diet, grab you some veggies. Always keep vegetables on hand. Many people struggle with getting more in their diet but there are lots of ways to quickly add veggies such as smoothies or maybe even something like cauliflower nuggets. Whatever way you eat your veggies, make it apart of a healthy meal.
Here are a few Superfoods and the nutritional benefits:
Kale: Vitamin K, A and C; includes anti-inflammatory and antioxidant properties; helps protects against cancer
Sweet Potatoes: Vitamin A and C; good source B vitamin, potassium, fiber and can help promote healthy skin and collagen growth
Carrots: Vitamins A, C, K and B6; good folate, fiber and potassium source; maintain healthy eyes
Spinach(one of my favs): Vitamins K, A, B2 and C; includes iron, folic acid and helps boost energy and help combat iron deficiency anemia
Broccoli: Vitamins K, E, A, B6 and C and helps lower cholesterol and aids in detoxification
Add these awesome vegetables to your meals on a weekly basis. Remember Small Steps equals BIG Change!!!
Hey Everyone! Do you love mac and cheese? Many people do, but it can do a number on the waist line. If your desire is to eat more plant based meals weekly, this one is sure to please. Try your own Cauliflower Mac and Cheese.
Cauliflower is a cabbage of a variety which bears a large immature flower head of small creamy-white flower buds. The flower head of the cauliflower plant eaten as a vegetable. Cauliflower is one of those vegetables I did not grow up eating, but it is a great vegetable to add to your diet and to create some awesome plant based dishes such as the cauliflower nuggets. This is another option to try and it literally takes a few ingredients. My kids actually enjoyed to eat this and as you know with kids, that is a MAJOR PLUS!!
Cauliflower provides some powerful health benefits.
It is a great source of nutrients, including a few that many people need more of.
Plus, cauliflower contains unique antioxidants that may reduce inflammation and protect against several diseases, such as cancer and heart disease.
What’s more, cauliflower is easy to add your diet. It’s easy to prepare and can replace high-carb foods in several recipes.
Hey Everyone! Today is Tasty Tuesday Tip Day! For my daughter’s 9th birthday she wanted a vanilla cake with strawberry frosting. I decided to make a Vegan Vanilla Cake with Strawberry Frosting. I love to make things homemade because you know what you are putting in it and you can also be a bit more creative with ingredients as well. Every now and then you may have a taste for a delicious cake or something sweet, this actually turned out great. The second time I made this cake, I decided to decrease sugar and add applesauce and it worked really well. The family thoroughly enjoyed taking a bite of this cake!!
While oven is preheating to 350 degrees. I placed flour in my mixing bowl. Added sugar and mixed together. Next I added milk, vanilla, oil, applesauce and vinegar and used my whisk until just combined.
I prepared my pan by spraying with canola oil spray and poured my batter. You can also use two 7 inch round cake tins as well.
Bake for about 30 minutes. Check to make sure done by using a toothpick to insert in center of cake. If it comes out clean, cake is done.
In this video, I have my daughter with me and showing her how to make smoothies. Smoothies are a great way to get much needed fruits and veggies in but also a way to get your kids more vegetables in their diet. My older two kids, do pretty good with vegetables and this is just an added bonus especially with the vegetables they may not be so glad to eat such as spinach.
Carrots: The soluble fiber in carrots has been shown to help regulate blood sugar and insulin levels, and support digestive health. Raw or slightly cooked carrots are also low on the glycemic index, which helps them provide a steady supply of energy.
Spinach: Two more notable benefits of spinach are those of improved bone health and cardiovascular fitness. A moderate serving of spinach leaves contains almost twice the vitamin K that a person needs in a day. This vitamin is essential for maintaining bone structure and health. Folate is found in spinach in large amounts as well.
Frozen Blueberries: This gives blueberries both their blue color and many of their health benefits. Blueberries can help heart health, bone strength, skin health, blood pressure, diabetes management, cancer prevention, and mental health. One cup of blueberries provides 24 percent of a person recommended daily allowance of vitamin C.
Strawberries: Strawberries are rich in fiber and vitamin C, a nutrient pairing that’s great for reducing oxidative stress, which can reduce heart disease and cancer risk. Plus, strawberries are a good source of potassium, which has been shown to help protect against heart disease.
Happy Tuesday!!! It’s Tasty Tuesday Tip Day! Can you really make a Vegan Cheese Sauce out of Potatoes and Carrots? Let’s find out! I made another cheese sauce using cashews, but this one offers a nice smoother texture in my opinion. It only takes a few ingredients to make this delicious sauce and only takes a little time. Most plant based cheeses are not the best, but making your own sauce gives a great option for pastas, veggies or even nachos!!
I already boiled 2 cut medium potatoes and 2 cut small carrots in a pot of water. I drained my potatoes and carrots and placed them in my NutriBullet. You can use whatever blender you have.
I added 1/2 cup simple truth almond milk, 1/4 cup Nutritional Yeast, 1/2 tsp garlic powder, 1/2 tsp onion powder, 1 tsp lemon pepper and blended. Note: You can add seasoning based on your taste and liking based on taste you prefer. I like lemon pepper, so I do add to my cheese sauce.
Take a look at this sauce! Doesn’t this look delicious. Pair this with your favorite pasta or if you are a person who just has to have cheese on your broccoli, give this a try to see if this could be a great substitute for you!
Hey Everyone! This is Tasty Tuesday Tip Day and I have another great recipe idea for you. Lately it has been very cold in our neck of the woods and when it is cold why not have some waffles? Not just any waffles, but Vegan Blueberry Oat Waffles! I use a lot of blueberries when I make smoothie recipes, but they also make a great addition when making pancakes or waffles. Blueberries are a great source of antioxidants so they offer a good health boost. My kids love to eat waffles, pancakes and oatmeal so this is always a winner for them. They all of it in one dish.
Start with 3 cups of Old Fashioned Oats. I used my Nutri Bullet to make into a flour. Next I added 1/2 tsp salt and 3/4 tsp baking powder
Whisk the dry ingredients together.
Meanwhile I made flax eggs. I used 2 Tbsp. of ground flaxseed and 6 Tbsp. of water in a bowl and let stand for about 5 minutes. Eggs of course acts as a binder, but you can make your own flax eggs.
Hey Everyone!!! February is Heart Awareness Month! This is the month where we talk about the ❤ and love, but how are you taking care of your heart? The heart is an organ in your body and if you want it to keep working for you, take some practical STEPS.
#1 Increase Fruit
#2 Decrease Sodium
#3 In Fiber
#4 Healthy Fats
#5 Increase Vegetables
Small Steps equals BIG Change. What Steps will you take?
Hey Everyone! Happy Tasty Tuesday Tip Day!! Today I am excited to share this easy and delicious recipe!!! Do you like chips & dip? Who doesn’t love burgers right? Burgers are an all time favorite of many, but have you had a chip and dip burger? Yes, I said Chip & Dip Burger!! Imagine having beans, salsa, chips and eating it in a patty and placing it on a bun. I like to eat salsa and chips and adding it to a burger sounds fun!!! This is really good and a great way to try something different.
This recipe will offer great flavor and also a great taste to your palette. Guess what? It does not take long to prepare, which means it is very time efficient and of course budget friendly.
Great Smoothie with healthy benefits. Great source of antioxidants!! Only takes a few ingredients to have something great for your body. Do you struggle getting fruits and veggies in? Why not get a fresh smoothie?
—Frozen Blueberries: I always like to use frozen because it makes a great cold smoothie. Great heart health benefits, skin health, antioxidants(highest), good fiber source
—Strawberries: good Vitamin C source, helps with blood pressure
—Ginger: helps with nausea and digestion; used as a spice
Hey Everyone! Happy Tasty Tuesday Tip Day!! I saw this recipe on chocolatecoveredkatie.com and wanted to give it a try. Honestly I did not know what a fat bomb was, but I knew that this one looked like a peanut butter cup and I know they are good. So I had the thought to just try a little quick treat. I am a peanut butter fan, so add some chocolate and you have something tasty.
Fat Bombs are snack/foods that contain high concentration of fat. As it relates to keto dieters, it ups their fat intake with decent tasting food. However, these were good and I just wanted to give them a try. Combination of chocolate and peanut butter never disappoints.
All you need is a few ingredients:
1/2 cup peanut butter
2 tbsp coconut oil
1 1/2 tbsp maple syrup (sweetener of choice)
3 oz melted dairy free chocolate chips
I used mini muffin liners and placed in my mini muffin pan. Mixed first 3 ingredients until smooth. Placed in freezer then put melted chocolate on top after butter had become solid. Placed back in freezer to set.
Hey Everyone! Here is another refreshing smoothie recipe. I use lots of frozen blueberries in my smoothies because it makes it cold and I like the taste. Not to mention blueberries are full of antioxidants. I love this smoothie because it is so refreshing and light. If you like blueberry, lemons, oranges, ginger then you will love this! Only need 4 ingredients for a delicious and light smoothie. Full of Vitamin C and antioxidants.
Hey Everyone! So today is Tasty Tuesday Tip Day! Are you a fan of Zucchini? Well, I am. I like to eat zucchini, but how about making your very own zucchini fries? I have never had zucchini fries before, but there is a first time for everything! Zucchini are good Vitamin C source, good for eyes, good source of fiberand antioxidant. If you have not, add this to your diet. I love to eat them steamed and a little lemon pepper, but makes great fries as well. I was impressed with the taste.
It only takes a few ingredients to make these fries: Milk (I used almond milk), Panko bread crumbs, fresh parsley and self rising flour.
1 tbsp fresh parsley
1/2 cup self rising flour
1 cup panko breadcrumbs
1 1/2 cup almond milk or other milk
After cutting zucchini lengthwise and set in a bowl, prepare to add the flour and other mixtures.
Add to flour mixture and coat well.
Add to wet mixture. I used almond milk or you can use another type of milk.
Next, coat in the panko/parsley mixture! Make sure it is well coated.
Place on rack and bake at 350 degrees for about 25 minutes.
Let’s eat!! These were really good. I paired the fries with Marinara Sauce!! You got to try these zucchini fries. You will indeed enjoy them. If you looking for something different with your veggies, try this.
Chickpea pasta typically boasts about 20 percent of the daily value for iron per serving. To help your body absorb plant-based iron, pair a source of vitamin C with the pasta. That can be as easy as squeezing lemon juice into a pasta salad. Or try mixing the pasta with tomato sauce or tomato slices
Chickpeas are legumes and are also called garbanzo beans. Chickpeas can be used to make chick pea tuna, put in soups, make burgers, hummus and as you will see here, pasta. This pasta has protein and can be used as part of a plant based diet or any diet. In this video, I briefly talk about this particular product. As always with anything you eat, always monitor your portion size.
Keep taking steps to where you want to be! Small Steps equal BIG Change!!
Hey Everyone! So today is of course, Tasty Tuesday Tip Day. How many of you love chocolate, yes I know can’t eat too much of it right, but it adds a nice touch to this awesome oatmeal baked dish. My entire family eats oatmeal, but I do like to do a little something different than the standard oatmeal bowl. Can you agree?
Oats are very budget friendly and has great health benefits as well, but this particular dish offers you a tasty treat. It only takes a few ingredients to make something that is very tasty and good. If you follow any of my other blogs or social media post, you know I always keep a few staple ingredients on hand and old fashioned oats are one of them.
2 cup old fashioned oats
1 cup almond milk
1/4 cup peanut butter (or try another nut butter)
1/2 cup dairy free chocolate chips
In a medium sized bowl, add oats and next your milk.
Next, add your peanut butter and chips to the oats! This is the good part!!!!
Give this mixture a good stir until mix thoroughly.
I used my Pyrex glassware container to put my mixture in. Prior to adding mixture, I did grease my pan a little with my plant based butter just to make sure it does not stick.
Bake 15 minutes in a 350 degree oven and you will have a delicious breakfast. This is really a great way to enjoy something warm on a cold morning or anytime of the day.
Enjoy this awesome oatmeal bake and allow the chocolate to just melt in your mouth. Remember that eating healthier, does not mean it has to be boring. Just continue to make small steps to see change happen. You can still eat the foods you enjoy, but just do it in a different way. Try this bake for yourself.
Hey Everyone! I wanted to share a little about my weight loss journey after each of my 4 babies that I have had and I had my fourth child this past June. He is now 7 months and I have lost all my baby weight. I have heard many ladies talk about losing baby weight and how hard it is and years later, still struggling with weight issues. I remember before having any kids I was told that I would probably have problems losing weight as I got older, but I actually experienced the opposite. No! There are no magic tricks to losing weight about carrying about for 9 months and putting on 40 pounds!! I was always small prior to all of my pregnancies and I always gained around 40 pounds.
In my first pregnancy was I was 102 lbs prior to pregnancy, yes I know that is small, but that was my weight and I got up to 145 lbs. Being this was my first pregnancy, everything was new and having that much weight was definitely new to me and uncomfortable. Having a new baby and then body changes, it was a big adjustment.
The second picture is of me maybe weeks from having my 2nd child and as you can see I look as if I am about to pop. I think prior to this pregnancy I was around 105lbs and I got up to about 150 lbs. I think this day I was probably a little tired and ready!!
The third picture was the baby shower for my third child. Prior to finding out I was pregnant in this pregnancy I dealt with Hyperthyroidism and I remember being around 112 lbs pre pregnancy and I was on medication that had my appetite increased but once I found out I was pregnant, all medications were stopped. I got up to 154 lbs in this pregnancy.
The last picture of me in my recent pregnancy. I was around 110 lbs pre pregnancy and got up to 150 lbs. This pregnancy of course was during the pandemic and things were a little different but I did do way more plant based meals and started to be even more intentional as I prepared for this baby.
So what are some Quick Tips? Here are few practical things that I did to lose weight, without exercise:
#1 Breastfeeding —helps burn calories and plus nutritionally great for baby.
#2 No Fad Diets — I do not believe you have to stave yourself to lose weight, most times weight come back.
#3 No Fried foods —I was not a big fast food fan, I use my air fryer and I am good, but fried foods, leads to increased calories and fat–very simple!!
#4 Increased plant based foods — Currently I am doing plant based and I believe that helps you focus on more fruits, vegetables, bean, nuts and seeds; foods you need anyway. Creates a good base for healthy eating. I do lots of smoothies which offers quick way to get fruit and veggies in.
#5 Home cooked meals –I do home cooked meals daily and I eat meals full of color. Do I eat snacks — yes. Do I eat sweets? Yes. If I have a taste for something sweet-I make me something quick, simple with few ingredients like energy balls or even brownies!!! Just monitor portions as well.
As you can see, there is no big secret that I have done to lose weight. I believe if you take small steps, it will lead to your desired goal. Don’t stress about the weight loss, just be patient, discipline yourself and watch what happens.
Hey Everyone!!! Happy Tasty Tuesday Tip Day! Need another quick recipe to make life easier? So I decided to show you how I made this super easy 2 ingredient dough. This dough can be used for making easy rolls and also flat bread. My husband always makes flat bread using this dough. Guess what? This recipe requires NO YEAST!! Only 2 main ingredients, no some people use flour and yogurt to make this dough, but we do almond milk!
All Purpose Flouror Self Rising Flour
If you use All Purpose Flour, you will have to add 1/4 tsp salt and 1 tsp baking powder. I used All Purpose Flour, but self rising already have that included. The baking powder is what makes the dough rise when baked. So if you don’t self rising, use all purpose flour.
Use 1 cup flour(self or all purpose flour) in a bowl.
1 cup Almond Milk
Mix until dough begins to form. If needed, add a little more flour to keep from being too sticky. I use my gadget set for measuring and mixing.
Hey Everyone! Do you struggle with weight? Are you having issues with staying consistent? Guess what? You are not alone. So many people desire to lose weight and to live healthier lives, but miss one MAJOR ingredient that it takes–CONSISTENCY!!
It is not rocket science, but it does take discipline to be consistent. You will not see change if you are not willing to do the work. My motto has always been, “Small Steps equal Big Change”. In other words, doing something consistently, even if small will lead to results you desire in due time.
Consistency deals with acting or done in same way over time; unchanging in nature, standards or effect over time. Being consistent will in deed build momentum and lead you to achieving your weight loss goals. Even when it is tough, you have to keep going to reach your goals.
1 Set realistic goals
2 Connect with those who will help
3 Be consistent
There is not way around it, neither will it happen over night. Whatever you desire will happen once you understand how BIG making small changes can affect you! If you have a weight loss goal, keep pushing toward your goal daily, weekly and monthly. Results will come as long as you don’t quit!!
Hey Everyone! Tasty Tuesday Tip Day!! Do you enjoy a nice, cold and delicious smoothie? My kids have grown to love a good smoothie and for me I can use it to add some extra and much needed fruits and vegetables.
I all for quick and easy, so you can literally make this in minutes!!The other day my husband was in the kitchen and he was just putting a few things in the blender. I was started asking him what he was doing, he said he had some frozen blueberries, oranges(cuties) and some lemon. I love blueberries especially frozen ones for smoothies because it makes the smoothie cold!!!
If you did not know blueberries are very high in antioxidants so I would recommend you keep these on hand. Oranges provide vitamin C, Fiber and helps the immune system. Lemons boost immune system and helps detox body just to name a few. In other words, you cannot go wrong with this combo. I use my NutriBullet to make this smoothie.
*2 mardarin oranges
*1 c frozen blueberries
Add all ingredients in a blender and blend until smooth.
This cool smoothie was really good!! It taste like a COLD lemon-blueberry treat. What I like most about this smoothie is that it was very thin and smoothie. This blend provides a very a nice flavor and texture.
Hey Everyone! So it is nearing year’s end of course and this year there were many who found themselves eating more due to the pandemic and being “sheltered in place”, how do you know if you were eating because you were hunger or because of stress. This is a topic that you may not hear much about, but knowing the cues can be helpful in your weight loss an healthy journey.
What is Physical Hunger?
When the body signals you that you are hungry.
You are eating emotionally when you turn to food to avoid an emotion that you do not desire or to heighten pleasurable one. You pretty much eat based on feelings.
Many find themselves stressed out and really don’t understand how their eating is affected but stress can greatly affect one’s eating. Do you go to food, when you are emotional? Do you go to food when you have a stressed day? There is a reason for that. It is been said, we should eat to live not live to eat.
OVERNIGHT OATS-EASY & DELICIOUS In this video, talk about a quick easy idea for breakfast. Overnight Oats are so delicious and an awesome way to get a healthy breakfast in. The only thing you need are a few ingredients.
1/4 cup dairy free chocolate chips 1 tbsp peanut butter 1 cup oats drizzle honey or maple syrup 1/2 cup milk or based on desired amount 1 tbsp sliced almonds
Place in jar and set in refrigerator over night and next day. Enjoy! I did warm it up so it was very tasty with the melted chocolate. Try this delicious oat treat.
If you are a busy mom like me, then you already know that cooking long meals in the kitchen is not going to happen. Do you need something quick and budget friendly? Maybe you are doing more plant based meals and need somewhere to start, try these 3 simple meals that anyone can do on a budget!!! I share a few simple ideas for meals that anyone can do in no time. Two of the meals includes Tofu and Brown Rice Mexican Dish.
Check out these MUST TRY dishes and add them to your weekly meals. Eating more plant based meals does not have to be a hard task but keep it simple and easy.
Hey Everyone! What are some things that are stopping you from your healthy diet? Everyone wants to lose weight, but must take steps to get there. Don’t give up on your goals that you have as it relates to your health.
Very simply put…you must be willing to make a change! My motto has always been, Small Steps equals BIG Change. Keep taking steps to where you want to be. Check out this short video below!!!
Hey Everyone! So on this edition of Tasty Tuesday Tip I decided to share this awesome recipe. These cauliflower chicken nuggets are really good! I always say that eat healthier can be fun and creative–this dish is just that! It offers a nice buttery taste with a nice crust! Now, I don’t fry so of course I used the oven and then put them in my air fryer to finish them off. Cauliflower offers you good source of antioxidants, fiber and can easily be added to your diet.
*Cauliflower Pizza Crust
*Cauliflower Mac and Cheese
Whatever you decided to make with your cauliflower, enjoy it. But these nuggets are another great idea you can do with your head of cauliflower. So if you are tired of eating vegetables the same ole’ way, it is okay to spice it up a bit. These are very easy and time efficient. In other words, it is a plus for me..
1 head of cauliflower, cut in florets
1 1/2 cups of flour ( I used self rising flour)
2 tsp garlic powder
5 tbsp of plant based butter, melted
1 cup almond milk
2 tsp black pepper
1 tsp lite salt
1 Preheat oven 400 degrees. Put the butter in the microwave and melt or just place on a baking sheet and let melt in oven. Remove pan from oven or butter from microwave (pour melted butter in baking sheet).
2 Put flour, garlic powder, pepper, salt in bowl and mix.
3 In another bowl, pour the almond milk in that bowl. Take the cut up cauliflower florets dip in milk then coat in the flour mixture. Put florets on the buttered baking sheet in a single layer.
4 Bake for about 15 minutes. Flip the cauliflower and if need be add any extra milk to flour spots that may be on the cauliflower and bake an additional 15 minutes.
5 Cool and serve with your favorite dipping sauce.
There are many who find it difficult to stay motivated or even get motivated enough to do better. Maybe it’s how you see food or how you see yourself. My motto has been for the past 5 years “Small Steps equals Big Change”. Taking consistent steps lead to BIG changes in every area. After graduating with a degree in Nutrition/Dietetics and working almost 10 years in the community setting, I knew that it was needed to educate those in the community the benefits of good nutrition. No, it’s not about losing 10 pounds in 10 days, it’s about making lifestyle modifications. Let’s talk about what the Word of God says and how it can help you change your mindset as it relates to your health! I started a few years ago doing 1 hr health classes at our local church monthly but I’m ready to connect virtually with those who want to learn and grow as it relates to nutrition and health.
Are you ready to take control of your health? Are you ready to take “small steps” to a healthier you? Join me for a Virtual Seminar, “You Are What You Eat”.
NOVEMBER 28TH @ 3PM
There are many who find it difficult to stay motivated or even get motivated enough to do better. Maybe it’s how you see food or how you see yourself. My motto has been for the past 5 years “Small Steps equals Big Change”. Taking consistent steps lead to BIG changes in every area. After graduating with a degree in Nutrition/Dietetics and working almost 10 years in the community setting, I knew that it was needed to educate those in the community the benefits of good nutrition. No, it’s not about losing 10 pounds in 10 days, it’s about making lifestyle modifications. Let’s talk about what the Word of God says and how it can help you change your mindset as it relates to your health! I started a few years ago doing 1 hr health classes at our local church monthly but I’m ready to connect virtually with those who want to learn and grow as it relates to nutrition and health. Also learn about easy simple recipes for you and your family!
Hey so today I decided to product review on a NEW snack Nut Butter Bites that I tried the other day. If you know me you know I love to make quick and easy peanut butter snacks! My husband bought this the other day. Check out video to hear my thoughts😊. Remember small steps equals big change. Keep taking steps to where you want to be.
Hey Everyone! Do you struggle with weight loss? Are you tired of yo yo dieting? I hear a lot of talk today about eating healthier and losing weight, but I also hear a lot about the struggle to be consistent with healthy eating and weight loss. Many people start good, but never seem to see any results. Being consistent with a healthier lifestyle is not something that will happen over night but it does take “small steps”. Nutrition is extremely important and what we put in our bodies greatly affects our healthy. So what does it take to stay consistent and to see results?
In this video, I will share a quick tip that I believe will help you avoid yo yo dieting and overcome some of the hindrances to following a healthy lifestyle.
Hey Everyone! Tasty Tuesday Tip Day! Who likes brown gravy? This gravy is made with no meat drippings and it is good too! I don’t do gravy, but decided to mix it up a bit. Been doing plant based meals for over a month now and decided to add some brown gravy to my homemade mashed potatoes just to add some extra flavor. This is very simple and easy to make.
In this recipe I used Nutritional Yeast. Nutritional Yeast is used a lot with vegan to substitute cheese sauce. It has a strong flavor that can be described as a “nutty” flavor!
First preheat pan add your Nutritional Yeast (1/4 c) and Flour. I used Self -Rising Flour(1/4 cup)
Add all other dry ingredients to pan(thyme-1/8 tsp, onion powder-1 1/2 tsp, garlic powder-1 tsp, you can add salt as well; Whisk for 30 seconds
After adding the vegetable broth (2 cups), use whisk and whisk till thicken. Turn on lower heat. I did add some lemon pepper seasonings(because I like the taste)
Once done, remove once desired consistency is reached.
Hey Everyone! Let’s Talk Vegetarianism!!!! In this video, I share and talk about the different types of Vegetarian Diets. You hear a lot of bout plant based diets and/or Vegans, but actually what are vegetarians and what do they eat? Whether you decide to eat a vegetarian diet or not, keep taking STEPS to where you want to be and always remember that Small Steps equals BIG Change!
I will discuss several vegetarian types:
Lacto vegetarian Lacto ovovegetarian Ovo vegetarian Pescatarian Vegan
Hey Everyone! Today is Tasty Tuesday Tip Day!!! Today I decided to share this super easy and cool take on a super skinny “Wendy Frosty”. I don’t know the last time I had a frosty, but it my memory serves me right, it was good!!! Occasionally grabbing a sweet treat may not be a huge problem for some, but I came across something the other day and wanted to try this “skinny” version of the Wendy’s Frosty. There are actually lots of recipes there and based on your nutritional preference, it may or may not suit you. Anyhow, this recipe is super easy and gives you that hint of a Wendy’s Frosty, but of course without all the calories.
I was describe it as a cold chocolate smoothie!!! This can be easily whipped up in not time and has minimal ingredients.
Ingredients: 1 cup almond milk, 1 tbsp cocoa baking powder or unsweetened cocoa powder, 1/2 banana, 1 tsp vanilla extra and ice (You can add maple syrup or honey if you like)
Hey Everyone! Do you struggle with eating your veggies or maybe you just don’t like veggies. Vegetables are a very important part of a healthy diet and will definitely offer you great benefits, so don’t skip on your vegetables. I want to encourage you to eat even MORE! How can that be accomplished? It seems as if we are all so busy and eating healthy can be low on the list for some, but getting those vegetables in can take simple, easy steps.
Most vegetables are naturally low in fat and calories. …
Vegetables are important sources of many nutrients, including potassium, dietary fiber, folate (folic acid), vitamin A, and vitamin C.
Diets rich in potassium may help to maintain healthy blood pressure.
(Just a few reasons to eat your veggies!)
Check out video below to get quick tips on how to eat more!!!
Hey Everyone! Today is Tasty Tuesday Day!! I have another great simple and easy recipe for you guys. Who loves a good cheese sauce? Better yet, who loves macaroni and cheese? Most people will say YES, but at the same time it can do a number on your waistline. Honestly, I have not made macaroni and cheese sauce in a while and yes I do have kids, but I also wanted to still offer something that would be a slightly healthier version. My kids LOVE cheese and so does most people.
At the beginning of this year, cheese was one of the food items I decided to limit in my diet and to discipline myself not to even have to have it. It was just something I wanted to do because at times we can be so caught up on added cheese to this and that, but I wanted to do something different. No I was not buying plant based cheese, I just didn’t do cheese too much. A few weeks ago, my husband and I did a 21 day plant based challenge and this got me to looking at more recipes and getting more ideas on ways to prepare more plant based meals, but ones that also taste good.
I figured, why not try a cheese sauce! This can be added to any pasta and so easy and budget friendly too.
This is all you need to make a great cheese sauce! 1 cup almond milk, 1/4 cup nutritional yeast, 2 cups soaked cashews and (mustard,salt,pepper and tumeric)
Let me say this, season to your liking, I also added some lemon pepper to my sauce. Find seasonings that fit your taste and bring your sauce to life!!
Place your ingredients in blender. I used Nutribullet that I have had for about 4 years and it does the job for me. (Soak cashew for about 2 hrs) Then add ingredients to your blender and blend. This is so easy!!!
See this, doesn’t this look like cheese? Y’all when I first made a plant based sauce, I was a little nervous about the taste and thinking, “how could this be?” Let me just say it has great texture and not to mention, a healthier option for those of you who are working on healthier options and/or even what to do more plant based meals.
How does this look? Is this not creamy?? In my large pot, I already prepared my pasta. Y’all the things you can create and still only use a few ingredients that are healthier options is amazing!!! You don’t have to stop eating macaroni and cheese, just change your you prepare it!!! Most kids like macaroni, what do y’all think my kids said……..The older two like it and wanted more. My 2 year old is in his picky stage so we praying for his break through. My kids are learning about eating healthier by me as a parent setting that example. Remember small steps equals big change. Just keep taking small steps with your family’s eating behaviors.
I think had a little too much sauce for my macaroni pasta, but a little extra not going to hurt anyone, right?
Enjoy! Try these cheese sauce on your favorite pasta and let me know how it turns out!!! Eating healthier is possible.
What is Ginger? Ginger is a flowering plant. Ginger may have anti-inflammatory, antibacterial, antiviral, and other healthful properties. Some research indicates that ginger can help alleviate morning sickness and relieve nausea following cancer treatment. Ginger Root is great to add to your diet. Helps ease flu and cold symptoms as well. It is one of the healthiest spices. Grab you some ginger root and enjoy it your tea or smoothie!
Hey Everyone! So today is Tasty Tuesday Tip Day!!! So of course I am coming with another easy and simple dessert recipe. NO BUTTER, NO SUGAR, NO FLOUR, NO EGGS, but taste good. Growing up when my mom use to make cakes or other dessert, she always started with butter and sugar and then eggs and so on. Guess what? You do not have to have all those ingredients to get a tasty dessert. I am all for budget friendly and simple friendly. You can still have a tasty dish with less ingredients. I am big on making 4 ingredient snacks so why not try a brownie. Having four kids and constantly busy, making simple, healthy desserts are key.
Remember that small steps equals big change so making small changes in your dietary behaviors can lead to great benefit. This recipe only has six simple ingredients and can be prepared in minutes, literally.
Start with a bowl and your ingredients. I used my Pioneer Woman measuring tools for my ingredients. I used peanut butter, almond milk, flax seed, cocoa powder, smashed bananas and dairy free chocolate chips(these are optional), but taste great in these brownies.
In my bowl, I poured all ingredients in and you can use a whisk or spatula to mix thoroughly.
Mix all ingredients until well blended.
I line my glass pan with foil and poured in my batter. I placed in in a 350 degree oven for about 20 minutes and let cool for 10 minutes before cutting in squares.
Hey Everyone! Today I want to share another budget friendly snack that you can get from Dollar Tree. All Natural Fruit Mini Sesame and Nut Bars are another simple snack you can add to your snack list. Eating healthy does not have to be very expensive just find inexpensive healthy options. These mini bars allows you to eat 3 small bars and that is 5g protein per serving and also 3g fiber. I enjoyed them. That are not big at all, but can help you curb your hungry between meals as a quick go to mini snack. Need more snack ideas also check out Tasty Tuesday Tip for budget friendly snacks you can make yourself.
Hey Everyone! It’s Tasty Tuesday Tip Day and today I wanted to share how to make a CARROT HOT DOG!!! Yes, you read it correctly. Have you every heard of such thing as a carrot dog? Who would really eat a carrot in a bun and say it is a hot dog? I remember a few months ago I saw someone post on social media and I was like “what! a carrot hotdog”? Now I do not eat hotdogs, but I figured it’s at least worth a try right? How can a carrot taste like a hot dog? I figured this could be a great way to get more veggies in and try a new plant based idea.
I got 4 carrots and did my best to cut them to fit a bun, I think they still were a little longer. However I used my Kalorik Steamer to steam them for about 15-20 minutes. I wanted to steam them a bit first so they can be more tender. There are different ways to make carrot dogs, but I chose to steam first.
While the carrots were in the steamer, I got my marinate together and whisked: 1tbsp raw apple cider vinegar, 1 tbsp agrave, 1 tbsp worchestershire sauce, 3 tbsp olive oil, 1/2 tsp lite salt, 1/4 tsp black pepper, 1/4 tsp garlic powder, 1/4 tsp onion powder
After steaming carrots and placed them in my dish to set in refrigerator to marinate for 4 hours. (you can do this over night as well) I did roll the around some and covered with a lid. After about 4 hours, place in oven until fork tender. You can cover in oven with foil.
After taking my carrots out of the oven, I put them in my cast iron skillet along with the left over marinate. Actually my carrots were not soft as I wanted them so they stayed in the my skillet a little longer to make sure they were soft as I wanted them! If you have a grill, you can grill these.
As you can see, they were starting to cook and get softer!!!
One Carrot Hot Dog coming up! This carrot hot dog was actually good! Try this simple and easy recipe. Now let’s see what my kids think. Of course this is a good idea to try for your kids. Remember Small Steps equals BIG Change. Keep taking steps to where you want to be in your health.
Hey Everyone! Today I wanted to share a quick recipe. I had some Tofu leftover from a previous day and decided to make Tofu Scramble but this time added peppers and onions and veggie sausages. Remember my goal is to find ways to prepare budget friendly meals and this was a great way to get the most out of the Tofu. This was actually pretty good. I added some salsa on the side to pair with my wrap. Tofu provides a good source of protein, especially if you are doing more plant based meals.
First thing I did was to add onions and my peppers to my cast iron skillet along with a little olive oil.
Next, I added the Tofu to my skillet. I did use a fork and mashed the tofu and added my seasonings.
Added tumeric and Lemon Pepper to the tofu and stirred for about 5 minutes occasionally.
I got a wrap and added the tofu filling along with my chunky salsa. This was actually pretty good! I had never had tofu before the last couple of weeks, but this was a great idea and makes a great breakfast! If you are looking for something to do and also wanting to add more plant based meals, let this be a go to breakfast idea.
Hey Everyone!! If you are thinking about eating more plant based foods and preparing more plant based meals and are concerned with what to do about protein, here is a little information on ways to get “complete protein” in your diet. Complete Proteins contains the 9 essential amino acids. Animal sources contains all 9 essential amino acids which makes them a complete protein. There are still ways to consume foods from plant sources which are complete protein plant sources or they can be paired to make a complete protein.
For example: Legumes plus nuts/seeds or whole grains can give you a complete protein. A plant based diet is one in which the base of what you eat comes from plant sources such as beans, nuts, seeds, fruits and vegetables. Some people on plant based diets still consume some meats and others do not, it depends on the individual desire and how strict he or she wants to be. Overall, a plant based diet is a great way to get adequate nutrients. It can allow you to be creative and to get more color on that plate!!!!
Remember small steps equals big change, so any steps you take toward better health is a great in your quest for a healthier lifestyle! Don’t forget to grab your Tasty Tuesday Tip Book.
Hey Everyone! Today is Tasty Tuesday Tip and you know what that means? Yes another simple and easy recipe for you to try. I decided to prepare something new. I have never bought Tofu before…yeah I have heard of it and all, but it was not an item that I would even think to eat. Tofu is a soy based food made from curdling soy milk and forming into a solid block.
Over the past few weeks, my husband and I have been doing strictly plant based meals, so this has given me the opportunity to be even more creative and to explore different taste and flavors. I came across something the other day about making eggs from tofu and wanted to see how it would taste. Of course, it seemed easy enough.
What do you think? Do you think I gave it a YES or NO? Let’s see.
Tumeric, lite salt and black pepper. (I did use some lemon pepper). I like lemon pepper taste so I would opt for that instead of the salt and pepper because it offers flavor I need and like.
I used firm tofu and since I only needed 8oz, I cut it in half. This is about 8oz of tofu. The package I bought was 16oz.
I placed in my hot skillet, added seasonings and gave it a stir for about 5 minutes occasionally.
Very simple and easy and I paired it with toast! It was not bad. I was not sure how it would taste, but just add the seasonings that fits your taste buds and go for it!! Great plant based option for plant protein. So I will give this a “yes” I will be making this again! One thing about eating more plant based meals, it will cause you to explore and experience different flavors and taste. Just do it and Remember, Small Steps equals BIG Change!!
Hey Everyone!In my One Day At A Time Devotional book, I share a scripture each day to help you on your journey to knowing who you are in God. As women, we deal with a lot in the course of a day and if you have young kids like me, it can get hectic at times, but what I understand is that when you consistently give things to God, it releases the pressure. God never called us to be fearful or worried from day to day, but He wants us to rest in His word. Are you resting? Have you gave your issues to God? If not, it is time to do it today. Understand that God cares for you. The Bible says in I Peter 5:7 that we should cast our cares on Him. It is our job to literally give Him everything that concerns us! What’s concerning you? Give it to God today.
Hey Everyone! Do you struggle with your blood pressure. High Blood Pressure has always been known as the “silent killer”, so it is very important that you know your numbers and to take care of yourself. Keep taking steps to where you want to be. Change is not easy all the time, but it is necessary.
Consistent high blood pressure is considered to be Hypertension. (over 140/90) It is very important to manage your blood pressure and to take care of your health. A few modifications can help.