I come across people regularly who seem to think that eating healthy can be really expensive.  Sure, you can make it expensive if you want to, but I choose to keep the cost low.  I do not spend more on food now that I would if I were eating differently - I actually spend less (lots of beans, lentils & spinach)!  Today, I want to share a couple of tips on how to use sunflower seeds to replace costly health food items like nut meal/flour and nut butter.  If you have ever looked into buying either one of these, you may realize you are being price gauged.  

I bought a giant bag of sunflower seeds for about $5 which is AT LEAST 50% or more cost effective than buying the same volume in smaller bags.  The downside is that they are roasted and salted.  Many recipes call for raw seeds, but if you are mindful of the ingredients, roasted and salted seeds will be just fine - just do not add any extra salt!

Seed and nut tip: If you buy in bulk, store in the freezer can save them from getting the funky "I have been sitting in this cabinet for awhile" taste.

Below are 2 recipes that use ONLY SUNFLOWER SEEDS!  These 2 recipes turn you sunflower seeds into major ingredients for other healthy food recipes: protein bars, healthy baked goods, and more!

​Sunflower Seed Flour - replacement for other nut flowers.
You will need a coffee grinder or a food processor.  I prefer the coffee grinder.  
Start with FROZEN sunflower seeds.  Make sure they have been in the freezer at least a day.  This will help prevent the oil separating from the seed and help you have better success with the flour.

To Make: Place frozen seeds into grinder or food processor and pulse. Don't grind too long or you will have our second recipe below - sunflower seed butter.  If you have a mesh sleeve, you can pour the contents into the sleeve to separate the flour from any parts that may need to grind a bit longer.  (I do not have a mesh sleeve, so I did not do this.)

Sunflower seed flour is that simple!  I store mine if the freezer.

This makes a great flour substitute for any recipe you can use nut flour/meal in.  Start baking and trying new things!  

Sunflower Seed Butter
You can start with unfrozen or frozen sunflower seeds.  If you start with raw un-roasted seeds, you will want to roast them 5-10 minutes - until they are lightly golden brown.  You can use a bit of honey or agave for some sweetness- optional.

To Make: Take roasted sunflower seeds (and optional honey/agave) and put them into a food processor or high power blender and blend until smooth.  This will take a few minutes. 

​This nut butter is just that simple. This is a nice replacement for peanut butter and any recipe that you use peanut butter for.

Do you have a great sunflower seed recipe?  Please share it!

Bodynista

The weekend is almost here and I am sure you are thinking about something to indulge in.  Or is that only me??  Here is a great recipe that is packed with protein and fiber and powerful enough to steer you clear of the destructive desserts.

Some of you may shudder at the thought of beans and brownies together in the same dessert, but I assure you it tastes much better than it sounds.  If you are currently on a high sugar diet, this will take a bit of getting used to because they are not full of sugar.

I keep these around frequently and they keep me away from my daughters candy jar and sugar binges.

Black Bean Brownies - BodyNista's Version
1.5 cups black beans or 1 can 15oz can drained
2 tbsp cocoa powder
1/2 cup oats
1/4 tsp salt
2 tbsp brown sugar
1/4 coconut or vegetable oil - I have used both - no preference
2 tsp vanilla extract
1/2 tsp baking powder
1 egg
1/2 of shaved or crushed chocolate. I avoid chocolate chips in whole form because it is easy to pile on the sugar...
1 cup of shredded coconut (optional)
2 tbsp Nutella (optional)

Directions
Preheat oven to 350 degrees.  Combine all ingredients except shaved chocolate and shredded coconut in a food processor and blend until smooth.  A good blender will work too - you just want a smooth batter.  Fold in chocolate shavings and shredded coconut - do not blend these in.  If you batter is looking somewhat thick and not blending well,  add a bit of water.  Pour into a greased baking dish can cook for 30 minutes. Check every 15 minutes.  

I like to top my brownies with 2 tbsp of Nutella right out of oven.  The warmth melts the Nutella and helps a small amount spread easily overall the brownies.  This adds a wonderful hit of sweetness.

That is all there is to it!  Are you going to give it a try?

BodyNista

We all love some good food, but most of the time, if it tastes good, it probably isn't good for you.  This is even more true when you are getting this food from a restaurant or out of a box.  I am not a fan of boxed food and I am not a fan of restaurants, but I do occasionally use both.

Today's recipe is one of my favorites.  It's hearty, healthy, tastes & looks great.  This Lentil Loaf is a food you do not need to feel guilty about eating and your body will thank you for the fiber and protien.

Spicy Barbecue Lentil Loaf
Prep time
30 mins
Cook time
1 hour 40 mins
Total time
2 hours 10 mins

Ingredients
To make the lentils

• 1 cup dry green lentils (do not use red lentils, too mushy)
• ½ teaspoon salt

Lentil batter remaining ingredients

• ½ heaping cup finely chopped white onion 
• 1 packed tablespoon minced fresh garlic (4 cloves, depending on size)
• ¼ teaspoon fine sea salt
• ¼ cup water (for cooking the veggies in)
• 1 cup your favorite storebought barbecue sauce, separated plus extra for serving OR I highly recommend my homemade version below
• ½ cup medium grind coarse cornmeal, not corn flour or finely ground cornmeal 
• 3 tablespoons ground flaxseed
• ¼-1/2 teaspoon chipotle chili spice (gives a hefty kick of heat, so ONLY use ¼ tsp if sensitive)
• ½ cup corn (can or frozen, just drain any excess water, I used frozen)

5 minute homemade barbecue sauce
(Makes 1½ cups, plenty for the loaf and for dipping!)

• ½ cup tomato paste, not sauce
• ½ cup water
• 1 teaspoon fine sea salt
• 1 tablespoon + 1 teaspoon garlic powder (for a less intense garlic flavor, use only ½ tablespoon)
• 1 tablespoon + 1 teaspoon chili powder (use LESS if you are sensitive to spicy)
• 1 tablespoon + 1 teaspoon yellow wet mustard
• 1 tablespoon + 1 teaspoon pure maple syrup
• 2 tablespoons + 2 teaspoons dark balsamic vinegar (Use a strong quality like Alessi, as this will affect the taste)
• 2 tablespoons + 2 teaspoons unsulphured regular molasses

Instructions

1. This recipe takes a bit of time to prep and make. You are cooking lentils and you are cooking the loaf and there is prep time and waiting time in there as well, so give yourself 2 to 2½ hours. Otherwise, I would suggest to save time, cook the lentils the day before you want to eat the loaf and mash them the next day as noted below.
2. If you are making the homemade barbecue sauce, just simply add all of the ingredients to a small bowl and whisk really well until emulsified and thickened. Set aside or store in the fridge the night before making the loaf.
3. For the lentils, rinse them off and add them with 2 cups water and ½ tsp salt to a pot and bring to a boil. Once boiling, cover, turn to simmer and cook for 35-40 minutes. The water should be all evaporated basically. Turn off the heat and return the lid and let it sit for just 10 minutes.
4. While the lentils are cooking, cook the onions, spinach and garlic. Add the onion, spinach, garlic, ¼ cup water and ¼ teaspoon salt to a small frying pan. Bring to a boil and once boiling, immediately turn to simmer for about 5 minutes or until the water has completely evaporated. You don't want any remaining water so the loaf doesn't turn mushy. Turn off the heat.
5. After the lentils have finished and sat for 10 minutes, puree about ½ of the mixture with a hand immersion blender. You do not want to puree all of it, or it will make the loaf mushy.  Just eyeball about half of it, leaving the other half full lentils. Add them to a large bowl.
6. Preheat the oven to 350 degrees and line a 9x5 metal loaf pan with parchment paper hanging slightly over the sides for easy removal later. Make sure to spray the sides that the paper doesn't touch, so it doesn't stick.
7. Add the cooked onion/garlic mixture to the lentils. Add only ¾ cup of the barbecue sauce to the lentil mixture. Add the chipotle spice and another good pinch of salt and stir together well. Add the cornmeal/oat flour and flaxseed and stir around for a good minute or so until it becomes really thick and sticky. Lastly, gently stir in the corn and beans. Note: If you taste the batter, it doesn't taste overly spicy uncooked, but it will become a lot spicier as the chipotle spice bakes, so keep that in mind.
8. Pour the batter in the loaf pan and spread out evenly. Let it sit for about 20 minutes before baking, so the cornmeal/ oat flour soaks up some liquid. Spread ¼ cup of the barbecue sauce all over the top evenly. Bake for 55-60 minutes or until firm and a toothpick basically comes out clean. The ends will get slightly charred just where the barbecue sauce is. You can always trim a little of the sauce off it if gets a little too done, but you definitely want to make sure the loaf is cooked through, so it's firm and not mushy. If yours turns out mushy, then you didn't let it cook long enough, because the result should be firm and have a nice bite to it.
9. It is crucial to let the loaf sit for at least 20 minutes to firm up. It will firm up a lot while cooling. If you try to cut it hot, it will fall apart. I let mine sit 30 minutes and it was still warm. Gently lift up the loaf with the parchment paper and very carefully transport it to a serving platter using spatulas. Carefully slice it. Spread extra barbecue sauce on top while still warm right before serving. Add chopped fresh parsley on top for garnish and presentation, if desired.

What do you think of the recipe?  Will you give it a try?
BodyNista

Trying to eat healthy can feel like a restraining order at times.  You see something that makes your mouth water and you cannot go within 20 feet of it or you will break.  This mentality is not really healthy either, but many of us can't enjoy just a bit, we completely over indulge.  I like to find my weakness's and make healthy versions of them so I don't feel guilty about enjoying them.  I am excited to share this recipe with you today.

I love beans but I’m always surprised at how much I like them in sweet treats.  And now, as Nutella! Black beans can transform your usual chocolate spread to one that is very, very healthy and dairy free. This super black bean chocolate hazelnut spread has:

• no refined sugars
• no trans fats
• low sugar
• lower fat
• higher protein
• a lot less calories

The measurements below are approximate; it’s best to adjust and taste as you blend. This is on the sweeter side, reduce the syrup if you’d prefer less sweetness. If you don't have roasted hazelnuts at home, you can use hazelnut butter.  Other substitutes can be peanut or almond butter if you’re not set on the chocolate hazelnut combo.

Dairy free black bean chocolate hazelnut spread
1 can black beans
1/4 cup cocoa powder
1/4 cup roasted chopped hazelnuts
pinch of sea salt
1/2 teaspoon vanilla extract
1/4 cup maple syrup
1 tablespoon coconut oil
Add EVERYTHING to the blender and blend until smooth!

Simple as that.  I would not make more than you can consume in a few days because it will go bad.  You don't want to reach into enjoy some of your homemade chocolate creation to find it has grown fur.... I am speaking from experience!

Do you have a healthy version of a sweet treat you would like to share?

​BodyNista

Life keeps you busy, but don't forget about taking care of you.  We have all heard that "breakfast is the most important meal of the day".  But why?  The most obvious reasoning is that you body has not had any nutrition since you went to sleep, which is generally the longest period of time your body will "fast" during any 24 hour period. However, there is more to it than that.

Does your car start when there is no fuel or energy source?  Probably not.  Think of your body the same way.  Your body is not set to perform without "fuel" or food.  Eating breakfast will make a big difference in how your body will metabolize glucose levels all day long. Your glucose level rises every time you eat, and your pancreas produces insulin to carry the glucose into your cells, where it’s used for energy. Research is finding that keeping glucose and insulin in the right balance has important effects on metabolism and health.

Try having breakfast within an hour of waking up.  This can seem like "even more I have to do before I get out the door" in the morning, but you will notice an increase in energy and alertness.
  
If I am in a pinch on time, I go the smoothie route.  This recipe is my go to.

Smack Your Morning Smoothie - BodyNista Original
Chocolate Protein Powder - I use 20g protein powder
Spinach - handful, be generous, it's good for you!
Lentils (plain and cooked) - approx 1/4 - 1/2 cup.  I use lentils to bring my smoothie to 30 grams and they thicken up a smoothie nicely.  I keep cooked lentils in the fridge for smoothies - plan ahead.
Almond Milk - approx 1/2 cup
Water - approx 1/2 cup
Flax Seed - 1 tblsp
Chia Seed - 1 tblsp
Ice Cubes - 3 or 4

Blend it all together and you have a powerful breakfast you can drink before leaving or during your commute.  What is your favorite smoothie recipe?

BodyNista

One food many of us miss once we decide to make better a lifestyle food change is pasta.  Oh, the carby deliciousness.  I have tried a few different noodle substitutes, but the best by far has to be spaghetti squash (I have tried cabbage, zucchini & carrots).  I tried this over the weekend and it was AMAZING!  It can be a bit time consuming to prep and cook the squash (but it is so worth it); make sure to plan ahead.  Feeling like pasta??? Give this one a try.

Not Your Mama's Pasta Recipe
What you need:
1 spaghetti squash
1 jar pasta sauce
Meatballs - I used Turkey meatballs
Veggies - I used broccoli, onion, olives, mushroom, and spinach

​Prepping the Squash: Clean and cut spaghetti squash in half lengthwise.  Take out the seeds from the middle and place cut side down in a baking dish.  Bake for 20 minutes at 350 degrees.  After 20 minutes, flip the halves over and bake shell side down for another 20 minutes or until the inside of your squash is tender.  Once the inside of your squash is tender, you can run a fork through the inside of the squash and the flesh will come out in strings like spaghetti.  The photo below shows the flesh of the squash once I removed it from the shell.  

  Step 1.  
  Remove flesh of squash from the shell and place into a   baking/ casserole dish.  (Some of the broccoli escaped     into this photo.......There should not be green things in     your squash unless you put it there.)

Step 2.
Add meatballs.  These are frozen pre-cooked turkey meatballs.  If you do homemade, add them once they are fully cooked.

Step 3.  
Add your veggies.  Pick whatever you want, but don't skip adding veggies.  

Step 4.
Add your pasta sauce.  I used a mushroom flavored store brand sauce.  Use whatever you like.

Stir it all up in the casserole dish and bake it for about 20-30 minutes at 350 degrees.  Depending on the "volume" of what is in your pasta dish, it could be more or less time - just be sure to check it regularly.  It is done when everything has cooked and is hot - the meatballs are no longer frozen (they are hot and juicy) and the veggies are soft and cooked and everything has absorbed the pasta sauce.  Do not let your dish cook to the point of being dry!  There should be enough veggies in this to keep everything moist.

Seriously, this is a great "pasta" dish.  Do you have a recipe you want to share?

BodyNista

​If you are a regular at the gym, this time of year can be difficult for you.  Your get away, stress reliever (GYM) is full of new faces and a lot less space for you do to your thing.  If your like me, you could totally workout at home, but you know that you will be constantly distracted and your intense 20 minute workout will end up taking you an hour, if you don't too frustrated to finish.  Getting into a fitness focused place where you can drop the kids off into childcare and focus on you is a wonderful way to wind down the day, followed by a glass of red wine before bed.

There are many people out there who are starting a journey to make fitness a part of their life and run the risk of over doing it, simply because they may not be sure what to do.  Many will cut back food consumption and pair that with intense workouts which could lead them on a field trip to the ER.  So, how do you lose weight? While everyone's body responds differently, the general formula to weight loss and weight management is 80% food and 20% workout.

​What does this mean?  This means that results are more likely to come from dietary changes than from working out, but a mix of both is the most optimal solution.  For example, if working out is new to you or your considering making exercise a part of your life style, you are possibly wondering  "how much exercise do I have to do"?  The general rule of thumb is moderate exercise (break a sweat, raise heart rate) for 30 minutes 4-5 times per week, or HIIT (high intensity interval training) for 20 minutes 3 times per week.  Your moderate exercise can be group fitness, a treadmill that incorporates hills and speed, a bike or elliptical that incorporates resistance.

But, while this is spectacular for your heart, lungs, and body, it will give you nothing if you don't focus on what you put into your mouth.  A couple of years back I had began taking intense boot camp classes geared toward athletes 3 days per week.  Classes where 1 hour long and worked every muscle I never I had.  They were the best work outs and challenges I had ever given myself.  But, I was actually gaining weight, in circumference.  I was the strongest I had ever been, but I surely was not shedding.  I found myself wondering how am I working out this hard and not losing any inches?  I later realized that those wonderfully intense workouts gave me such a monster appetite that I ate anything within arms reach.  I was literally reversing the fruits of my labor.

Now you may wondering what kind of food will help you move the needle?  There are 1 million answers to this question.  They range anywhere from no carbs to portion control to gluten free to vegetarian to damn near starving yourself.  I don't know the right answer.  I know what works for me and you will need to do some experimenting to see what works for you.  Whatever you decide to try, make it is something you can live with, a life style change.  Diets are temporary and so are the results.  My current eating style follows the Slow Carb life style.  I long ago gave up breads, pasta and starches.  If I want these things, I have a dedicated day of the week that I can eat whatever I want.  This day serves as a metobolic reset, and keeps the results coming.  If you want to read more about this lifestyle, click here.  

In case you are wondering, I would say my current balance is more like a 60/40 with food and exercise respectively.  I most definitely have room for improvement, and small steps = big change.

What do you think about the balance of food and exercise? 

BodyNista

We are 11 days into the New Year and I am curious to know how you are doing with your "resolution".  If your goal was to eat better or more healthy, have you stuck with it?  Many of us set unrealistic New Year goals without realizing just how unrealistic they are.  I have said it before and will continue to say it: Small Steps = Big Change!  

Going from eating bad 24/7 and no exercise to eating healthy and getting 30 minutes of exercise 5 days per week may seem easily achievable, but it is unrealistic to expect this to happen immediately.  My goal in this article is to help you make a better snack choice (small step).  Instead of a prepackaged granola bar or snack that you may think is healthy, try a homemade protein bar.  There is nothing better than something you make with your own two hands.  If you are not familiar with a kitchen or kitchen tools, no worries, you can do this too:)

These protein bars are easy to make and taste pretty good.  I generally have one as a snack and and one driving from the office to the gym.  They are packed with protein and generally satisfying.  If you like to experiment, this is a good recipe to use as a starting point for creating protein bars in different flavors.

Homemade Chocolate Peanut Butter Protein Bars
INGREDIENTS

• ¾ cup protein powder 
• ¼ cup peanut butter OR ¼ cup PB2 mixed with 2 tablespoons almond milk
• ¼ cup almond milk
• 1 tablespoon unsweetened cocoa powder
• 2-4 tablespoons sugar, erythritol, or stevia (depending on how sweet your protein powder is)
• ½ teaspoon vanilla extract

INSTRUCTIONS

1. Combine all ingredients in a food processor and process until it forms a ball. If you don't have a food processor, use your hands or a blender to mix well.  Sweeten to taste. Press into an 8x4 loaf pan, then cut into four bars. (You could also simply form the dough into bars by hand.) Store in the refrigerator. That's it! 

What is your healthy snack?  What is your change for 2016?
 
BodyNista
​
Reference: http://www.foodiefiasco.com/chocolate-peanut-butter-protein-bars-vegan-low-carb-high-protein/

If you have joined me on the Slow Carb journey to a new life style with less weight, you may be having separation anxiety from ........... BREAD!  If you read my earlier post, you know that slow carb is mainly no bread, no pasta and rice, and no sugar.  
Making a lifestyle change means we find new ways to do things.  In today's instance, our change is making bread instead of buying it.  Sure, its not easier, but it makes a substantial difference later on.  Remember, nothing worth having is easy.

Slow Carb Bread Recipe
Prep Time 5 min
Cook Time 25 min
Total Time 30 min

Ingredients

1. 1 1/2 cups almond flour, blanched
2. 1/4 cup flaxseed meal
3. 2 tablespoons garbanzo been flour
4. 1 teaspoon stevia (optional)
5. 1 teaspoon baking soda
6. 1/4 teaspoon salt
7. 5 eggs
8. 2 tablespoons apple cider vinegar
9. 1 tablespoon chia or sesame seeds (optional)

Instructions

1. 1. Preheat the oven to 350°F. Spray a 7x3 loaf pan with non-stick cooking spray.
2. 2. Pulse together almond flour, flaxseed meal, garbanzo bean flour, stevia, baking soda, and salt in a food processor until evenly mixed.
3. 3. Add in eggs and vinegar and continue to pulse until evenly mixed.
4. 4. Pour the batter into the loaf pan and top with chia seeds or sesame seeds.
5. 5. Bake for about 25-30 minutes, until a toothpick inserted into the center of the bread comes out clean.
6. 6. Let cool for about 30 minutes. Slice and enjoy!

See a full step by step picture tutorial here: http://eatteachlaughcraft.com/food/slow-carb-bread-recipe-gluten-and-grain-free/ 

How is Slow Carb going for you?  What do you think of this recipe?

BodyNista