Pumpkin Spice Pecan Fiber Pancakes

     After spending the last few days organizing and cleaning out my kitchen, I am finally ready start cooking all sorts of new recipes I've been coming up with! The clouds and fog this morning kept me in bed until about 8:30 (that's super late for me!), but I was excited to get up and try out these pancake I've been dreaming of. Pumpkin Spice is probably one of my favorite "flavors" for baked goods. Punkin' cake, punkin' bread, punkin' muffins... Pumpkin is awesome. It's just such a unique flavor. Though it's usually associated with Fall, organic canned pumpkin is available year round ;)
     Let's talk about fiber. Fiber is amazing. Fiber is the only proven way to rid your body of excess cholesterol, y'all. There are two types of fiber: soluble and insoluble. Soluble fiber, meaning it can "dissolve" in water, attract water molecule and "gel" when combined with water. These are things like chia seed, oatmeal, lentils, apples, etc. This type of fiber is beneficial for several reasons. Firstly, soluble fiber gels with water, so it naturally slows the uptake of food from your stomach into your small intestine, this is called "slowing motility". This slowed motility provides for a more balances uptake of nutrients into the blood stream. This includes fats, sugars, etc. This results in a slower increase and decrease in blood sugar and blood lipid levels, which is awesome! This gelling also allows for a "fuller" and more satisfied stomach feel after consumption. Soluble fiber also attaches to "bad cholesterol" molecules on its way out of the large intestine, which can lower the risk of many cardiovascular diseases. And then there is insoluble fiber, which is what we usually think of when we hear the word "fiber". Insoluble fiber is the cellulose plant material usually found in the outer casing of grains, fruits, and vegetables. The human body is not capable of digesting this material, so it remains relatively in-tact throughout its entire journey through the digestive system. This type of fiber acts like tiny window washer in your colon, scraping along the walls and removing waste matter. They also act as tiny  shields for diverticula (tiny folds in your colon lining), and prevent further development of diverticulitis (tiny infections that occur in these folds). Insoluble fibers are also famous for their somewhat laxative effect, because they speed motility between the small and large intestine. 
     So that was a long paragraph. I'm sorry. Fiber is just that awesome. But just because its super healthy, doesn't mean it can't be delicious. After all, what am I here for, anyway? So you may be wondering where you can purchase some of the products in this recipe, but have no fear, because all of it is available at our local HEB, my second home. 

PUMPKIN SPICE PECAN FIBER PANCAKES 
(serves 2)

Ingredients:
3/4 c. whole wheat flour
1/2 c. oat bran
1.4 c. flax seed (ground)
2 tbsp. chia seed
1 tsp. baking soda
2 tbsp. sugar or Truvia baking blend (my fave)
1/2 tsp. pumpkin pie spice blend
1/4 tsp. cinnamon
3/4 c. almond milk (or milk if you are a dairy lover)
1/2 c. pumpkin puree
1 egg (slightly beaten)
1 tbsp. honey
1/2 c. pecans
coconut oil for greasing pan

Directions:
1. combine all dry ingredients, stir
2. combine all wet ingredients, whisk
3. add wet mixture to dry mixture, whisk
4. stir in nuts
5. heat large skillet or griddle over med-high heat, grease using coconut oil
6. using a 1/2 c. measuring cup, make pancakes!

     I had mine with a side of turkey bacon and some sugar free maple flavored syrup :) Delicious!

Cauliflower Alfredo w/ Spinach and Portobellos

     This post is dedicated to my dear friend whom I had the outstanding privileged to serve along-side and feed for a month, McKensey Anderson! Love you, sweet girl, I hope you're doing wonderful and that you LOVE this recipe!!! 
     One of the biggest challenges for dietitians in America is addressing the issue of protein. Many developing countries suffer from Nitrogen deficiency, or a lack of sufficient protein sources. This leads to things like Kwashiorkor Syndrome, the illness generally associated with children with swollen bellies. Proteins are the building blocks of life. Your DNA is a map for proteins. Proteins arrange in different ways to complete almost every function in the body. To grow we need sufficient amounts of protein. Athletes need more than stagnant people. These things are all known facts, but what Americans have wrong, is what our protein should look like.
     I recently came across a study in which the correlation between protein and carcinogens in rats was examined. Three groups of rats experienced different variables in relation to their protein intake, and the results were quite surprising. ALL of the rats were first made susceptible to liver cancer with infections of aflotoxin. One group of rats maintained an average "rat food" diet, the next group was fed a diet composed of 20% animal proteins, the last group was fed a diet composed of 5% animal proteins. Grains, fruits and veggies made up the rest of the rat's diets. Observations were taken every three weeks. Scientists found that the group of rats who consumed 20% animal protein had a dramatic increase in liver carcinogens. On the other hand, the rats who survived primarily on plan proteins had ZERO, ZILCH, NADA, NO CANCER GROWTH. Okay, if that didn't make you go WTF?!?!, I just don't know what will. Don't believe me? Check it out!!! http://wordpress.vermontlaw.edu/environmentalhealth/2013/02/09/is-animal-protein-a-carcinogen/ 
    So can you guess what we in the nutrition field think Americans are doing wrong? We consume WAY TOO MUCH animal protein. Going to culinary school, one of the first things we learned was that protein was the most vital part of the meal. To plan a beautiful dish you must first decide on a protein and build from there. But I no longer think this is right. That's the whole problem actually! So I have a challenge for you! I've been trying very hard to incorporate AT LEAST one vegetarian meal into my weekly routine. I was not formally trained in vegetarian cooking, but y'all, I am figuring it out! Seriously, I've got some AMAZING treats in the making for you! Starting with this one...

WHOLE WHEAT SPAGHETTI WITH CAULIFLOWER ALFREDO SAUCE AND SAUTEED SPINACH AND PORTOBELLOS

Cauliflower Alfredo Sauce
Serves 3-4

Ingredients:
-1 head cauliflower, stems removed, chopped
-6 c. water
-2 tbsp. olive oil
-1 1/4 c. milk
-large handful of fresh parsley, finely chopped
-2 cloves (or 2 frozen cubes) garlic, minced
-1/2 c. Parmesan, grated
-2 tsp. salt
-1/2 tsp. pepper 

Directions:
1) Using either a double boiler or a pot, steam/boil the cauliflower until soft
2) Drain and SAVE WATER 
3) Heat skillet over medium high, add 1 tbsp. olive oil
4) Add garlic, cook until fragrant
5) Add cooked cauliflower, 1/2 of salt and pepper, 3-4 minutes

6) TWO OPTIONS FOR THIS STEP
          1. HAND BLENDER METHOD: transfer skillet ingredients into mixing bowl, add milk, remaining olive oil and remaining salt, if the sauce seems thick, use up to 1/3 c. of the water you used to boil the cauliflower in the sauce 
          2. TRADITIONAL BLENDER METHOD: in small batches, blend cauliflower, milk, remaining olive oil, and remaining salt, if thick, use up to 1/3 c. of the water you used to boil the cauliflower in the sauce 
7) Transfer smooth sauce mixture back into skillet, heat on low-med. heat

8) Using a whisk stir in parsley and lemon juice
9) Slowly incorporate Parmesan with whisk until "smooth"

Mix with 1 box of whole wheat spaghetti!!!

Sauteed Spinach and Portobello Mushrooms 
(pasta topping)

Ingredients:
-2 large Portobello Mushrooms
-1/2 small yellow onion
-3 c. spinach (lightly packed)
-1 1/2 tbsp. olive oil
-1/2 tsp. italian seasoning
-1/4 tsp. salt
-1/4 tsp. black pepper
-1 clove garlic (or 1 frozen cube), minced
-2 tbsp. dry red wine (optional)

Directions:
1) Chop the Portobellos, onion, and spinach into thin strips

2) Heat olive oil in large skillet on med-high heat

3) Add garlic and onion, cook until onion is semi-translucent 

4) Add Portobellos, cook 3 minutes

5) Add spinach and cook until Porotbellos are soft

Enjoy on top of the spaghetti and Cauliflower Alfredo.

     You are going to fall in LOVE with this recipe. It is 100% as satisfying is Chicken Fettuccine Alfredo, but under 1/2 of the calories and over 10X the nutritional value. Stay tuned for more vegetarian meals!!! 

Forever yours and forever busy,

Maude 

The Skinny on Smoothies

     Smoothies can be your best friend or your worst enemy. Loaded with ENERGY dense produce, smoothies can be an amazing asset to your diet. But fill it up with chocolate, sweeteners and smoothie mixes and your 12 oz. smoothie could rack up 800 plus calories. I aim to keep my smoothies under 350 calories and I count them as one of my meals throughout the day. (Keep in mind I eat 6 small meals!!)
     Commercially sold smoothies AKA Smoothie King, Smoothie Factory, etc. all use an additive called "turbinado" in the majority of their smoothie products. One of the most useful things I ever learned about these smoothie places is that turbinado is actually just cane sugar. They're tricky like that. You think you're getting this healthy smoothie that's amazingly sweet, but you're not, it's just sugar! Next time you hit up one of those stores just ask for them to hold the turbinado... Watch, they won't pump sugar water into your smoothie.
     Green smoothies, though gross looking, are my favorite kind of smoothie. I can literally feel the energy I receive from them. They're loaded with chlorophyll, tons of antioxidants, vitamins, minerals, and all of the clean nutrients you need to be energized. Though the color and the ingredients may throw you off, give it a try, it may really surprise you.

Here's a guide to making your own green smoothie:
SERVES ONE

1 Cup of leafy greens of your choice:
-spinach **my favorite because it's sweet**
-kale **more bitter**
-romaine
-"spring mix" **arugula is pretty bitter**
*bare in mind that the bitterness of greens will be masked with the sweetness of fruit!!!*

1 1/2 Cup of fruit:
-banana
-pineapple *my fave cause it's super sweet*
-mango
-kiwi
-apple
-citrus
-berries 
-peaches
-avocado **extra creamy**

1 Cup of liquid:
-100% juice
-almond milk
-coconut water
-water

MAGICAL INGREDIENT: ROASTED BEETS
*I include roasted beets in all of my smoothies, just a couple tablespoons or so. They give it a seriously purple color (a phytochemical with TONS of nutritive benefits that doesn't occur much in nature). 
To roast beets:
**BEWARE!! THEY STAIN LIKE CRAZY!!!**
1) Preheat oven to 450 degrees
2) Beets usually come in packs of 3 roots, cut off stalks and rinse well
3) Wrap in foil
4) Bake/Roast for 30 minutes or until soft when punctured with knife
5) Allow to cool for at least 30 minutes
6) By rubbing a dry paper towel over the outside of the beets, remove and discard the skin
7) Chop into 1' cubes
8) Store in fridge for up to 10 days or freeze 

Optional additives:
-protein (whey is best!)
-chia seed  **awesome source of antioxidants, fiber, and OMEGA 3's!**
-flax seed   **great for digestion!**
-honey  **honey contains antibacterial properties and can actually heal you from the inside out!!**
-NATURAL zero calorie sweeteners **ex: Truvia, my fave**

OR 
Instead of using leafy greens at all, you can purchase a product like this one:

Which is available online for about $20 for 30 portions, which is a pretty good deal. This stuff can get really expensive!! Some different varieties are available in the health food aisle at HEB, as well as local health food stores Cornucopia and The Little Shoppe of Health.
    Greens powder is like the coolest thing ever created. It's basically all of the nutrients in leafy greens (antioxidants, chlorophyll, fiber, vitamins, minerals, proteins, etc.), just condensed into powder form. One serving of this stuff is SEVEN servings of fruit and veggies! Most of us don't eat enough fresh produce and this could help you meet your daily quota!

TIPS:
-always use RIPE fruits, unripened fruits will just add bitterness and gritty texture to your smoothie
-always use a half a banana per serving of smoothie. They're full of the GOOD kind of fat and energy! They also make smoothies creamy!!
-try rinsing, cutting up, and freezing your fruits for storage at their ripest point. This preserves them at their perfect state and the frozen fruit replaces ice!
-avoiding added sugars is ALWAYS your best bet :)
-when choosing tropical fruits at the grocery store, always SMELL them, if they're super fragrant then they're ready!
-coconut water is actually more hydrating than water! They sell all kinds of naturally flavored coconut waters at HEB, they're amazing!
-watch out when you're adding protein, you may think you're doing yourself good, but unless you're very active, you could just be adding a ton of unnecessary calories to your smoothie
-when buying honey, though it's a little more pricey, check out the LOCAL honey. Bees use the flowers from our local area to make this honey, meaning you may gain a some immunity to some of the different types pollen in the air that you may have had allergies with before... Awesome, huh?
-I buy my protein powder in the bulk health food section at HEB, it's cheaper and I get the unflavored kind

    EVERYONE knows a liquid meal digests faster than a solid one, meaning you get the nutrients quicker than anything solid you may eat, making this a GREAT pre or post workout meal or breakfast.

Drink on,
Maude

Let's talk breakfast... & The Lazy Girl's Breakfast Parfait

Hey Beautiful People!  
    Ya'll, I have to be honest! I am a little piggy. I wake up hungry and I go to bed hungry. But if it's one thing that I've learned about life... it's that breakfast is literally the best thing you can possibly do for your body. EVER. Even if you never work out, even if you eat horrible every other meal...EAT BREAKFAST! Honestly, if I don't get something in me before 10 AM, my body usually goes into "starvation mode" (which is what I like to call it), and I won't get hungry until the mid afternoon! By that time I already feel like crap and I will all day!
    Alright so breakfast... break fast. Breaking the fast. Everyone knows what fasting is right? Going without food. Some amazing people do it for like weeks and are all cleansed and stuff afterward? Sounds nuts! But what your body is doing over night is indeed fasting! To keep our metabolisms running at the highest rates, we have to keep it working. This is why a lot of dietitians suggest 5-6 small meals a day. The normal 3 meals a day leaves our bodies feeling confused. They are hungry, hungry, hungry and then they are stuffed! Then we digest quickly and instead of burning off those calories quickly, they are stored in our liver as fat cells, because our bodies are aware they probably will not get a meal for another 5-6 hours. Once your liver is filled with fat cells. it begins to over pour into body. Cells are then moved to certain locations that are predetermined by your genetic code and thus you get a big booty, or that tummy tire. By eating several more smaller meals a day (300-400 cal. each), our metabolisms are constantly challenged. Our bodies know that they will get fed soon so they don't need to hold onto that energy. Instead of it converting into fat and storing it for later use, your body will instead quickly burn through this energy and your metabolism will continue to work throughout the entire day with no down time, which means you are naturally burning more calories just being!
   It's time to trade to pancakes and syrup for something that will give you more than that. Something that will keep you satisfied longer, plus give you the nutritional benefits you need for optimal energy throughout your day. One of my very favorite breakfasts for mornings that I have a time crunch is a simple parfait. 
    Ah, the yogurt parfait... Traditionally a French frozen dessert, this lovely little dish can be interpreted several different ways. This one, for breakfast, is incredibly nutrient dense (meaning the nutrient benefits outweigh the caloric content. You should try to make all of your food this way!!!), is super simple to make, and very affordable. I probably have this for breakfast 3 times a week (at least).

PS. You can find Chia Seeds in the health food aisle of your grocery store :)

What you need...
-1 cup vanilla greek yogurt (or you can add vanilla extract to plain greek yogurt)
-1/2 c. cut fruit (I used strawberries and blueberries)
-1 handful of nuts (I used almonds)
-1/4 c. granola
-1 tbsp. chia seed   **Chia seeds are a greta source of antioxidants, minerals, Omega-3 fatty                                                             acids, and even blood sugar regulation!!!**

Instructions:
Put it all together and BAM, you have an incredible and satisfying breakfast that you will never feel guilty about!
    Super easy! Super delicious! Great for on the go! Awesome for post workout! Keeps you satisfied for a long time... What else could you need in a breakfast?
Enjoy!

Maude