Tag Archives: nut butter

Cookie Dough Greek Yogurt

26 Jul

IMG_1847

This coming Thursday, I will graduate from my dietetic internship. I am so excited and exhausted and terrified all at the same time. Change is coming around these parts. Next up, I have to study for, take, and pass an exam to become a registered dietitian nutritionist (RDN) and somewhere in between I have to find a real job. Goodness.

My last dietetic internship rotation was considered my elective, and I chose to help with a research study looking at how food affects the way children eat. Continue reading

Drink Up! Green Smoothie

2 Jul

Processed with VSCOcam with f2 preset

Well I finally gave green smoothies a whirl at home, and…they’re great!

I first started adding just a small handful of baby spinach into a smoothie, but now I’ve expanded to kale and purslane.

A few weeks ago, I got a deal at the farmer’s market: two huge bundles of greens for $5. I bought collards and kale. I cooked the collards, and used some of the kale for salads.  I washed, de-stemmed and tore the remaining kale leaves into pieces and stuck them in a ziplock bag in my freezer (my friend Brianna gave me that genius tip!). Now I have a cold green leafy veggie in my freezer for when the smoothie pangs hit (I would imagine that frozen kale is easy to toss into a soup or pasta recipe, too).

Having frozen smoothie ingredients on hand  (i.e. chopped kale, chopped banana, frozen fruit) is key to keeping things cold. Sometimes I add ice at the very end to get the smoothie extra cold, but it is not always necessary.

If you are wary of the greens, don’t worry because you can’t taste them, especially if you use strong fruits like banana or mango and a nut butter like peanut or almond. The greens just make the smoothie turn, well, green.

Tip: blend the greens with the liquid first. Get it really nice and blended before adding in the remaining fruits and accouterment. This helps decrease the leafiness of the greens. I just use a regular blender.

A half portion of this smoothie fills me up in the morning when I drink it with coffee. I also make the full serving for a light lunch before a workout. Experiment with different greens and fruits and add-ins like chia seeds. Have fun, stay cool, and drink up!

Drink Up! Green Smoothie

Makes 1 large portion, or 2 small snack-size portions

1 cup of greens (I used 3/4 cup frozen kale and 1/4 cup fresh purslane)

1 cup liquid (I used 3/4 cup low-fat milk and 1/4 cup Greek yogurt)

1 heaping cup of fruit (I used about 1 cup frozen banana pieces and 1 poached fig)

1 heaping tablespoon nut/seed butter (I used peanut butter, but almond butter is great in smoothies, too)

optional: Ice

optional: a sprinkle of chia seeds (I didn’t use any in this smoothie because purslane is high in omega-3 fatty acids)

Blend the greens and the liquid in the blender. Get it nice and blended, may take 1-2 minutes. Next, add in the fruit and the nut/seed butter and the chia seeds (if using). Blend again to incorporate. If you want the smoothie extra cold, add in a few ice cubes and blend again. You can top the smoothie with extra chia seeds if you like.

 NOTE: The full recipe, if you use nut butter, could add up to 350-400 calories, making this smoothie more of a mini meal than a snack. 

Homemade Snack: The Weelicious Chewy Granola Balls

8 Apr

Processed with VSCOcam with f2 preset

This is my second time making the Weelicious rice crispy balls, granola ball bites, whatever you call ’em.

After watching her adorable videos 1 and 2, I ran out to the store to buy brown rice cereal, but I spaced out and bought puffed rice instead of crispy rice. The recipe still works with puffed rice, but the texture is not as, well, crisp, without the crispy rice cereal.

I had a jar of brown rice syrup sitting in my pantry for over 2 years and never knew what to do with it until I saw these recipes. Brown rice syrup is slightly less sweet than regular sugar, and it’s great for n0-bake recipes like this because the syrup is so sticky it acts like glue. When melted together with nut butter, I wanted to lick the hot pot it smelled so good.

Add-ins are endless, but I love the combo of some dried fruit and chocolate chips. How could you not?

Balls (insert dirty joke) are indeed cuter and more fun to eat than bars. Sometimes I will just eat one after lunch to satisfy that post-meal sweet craving. Other times I pack 3-4 with me and enjoy them for a mid-day snack. Up to you.

The recipe makes about 25-30 balls (depending how much you eat in the process!). I stored about half of the bites in the fridge because they are a little crispier when cold, and I froze the other half  batch for later.

IMG_1115

 A Random Assortment: Granola Balls, PS4 Controller, Mattress, Bikes

The Weelicious Chewy Granola Balls

adapted from Weelicious

makes about 30 balls

1/2 cup nut and/or seed butter (I used a combo of sunbutter and cashew butter)

1/2 cup brown rice syrup

1 1/2 cups crispy brown rice cereal (I didn’t have any, so I used puffed rice…works fine but crispy would be better for texture)

1 cup granola (any kind you have, but I used Hot Bread Kitchen Granola)

1/4 cup dried fruit (i.e. cranberries, raisins, blueberries, chopped apricots…) and/or chocolate chips

1. Place the nut/seed butter and brown rice syrup in a small saucepan over low to medium heat and warm for 2 minutes or until it becomes smooth and combined.

2. Place the remaining ingredients in a bowl and stir to combine.

3. Pour the warm nut/seed butter mixture into the bowl with the granola mixture and stir to combine.

4. Roll into 1 inch balls (you can use a mini ice cream scooper to scoop out each portion, or a tablespoon). Alternatively, you could press the mixture into a square pan, let cool, and slice into bars.

Happy snacking!