Healthy New Year!

New year resolutions are on everyone's mind, and changes to our health are usually the goal. Weight-loss, eating healthier, and increasing exercise are all typical resolutions. 

Though all of those are great goals, wonderful even, many have a very hard time keeping and maintaining these goals. Perhaps time and life in general gets in the way, but more than likely the goal is too big to achieve to in a short amount of time. Change takes time, motivation, and dedication!

Here are some tips to stay on track for eating healthier and keeping goals for 2016!

• Keep goals SMART

Specific - ex: Cut out sugary drinks

Measurable - ex: one sugary drink/week

Achievable - Not cutting out every indulgence!

Reasonable- you're not an Olympic athlete, more than likely

Time-wise - ex: For the next month...

• Avoid "buzz words" when choosing healthier foods. Examples: Fat-free, sugar-free, diet, all-natural. Most processed foods will compensate for fat or sugar being removed by adding more of the other. It's better to eat fresh and control what goes into the dish!

• HAVE FUN. Experiment with new recipes, try a new fitness class, have a buddy!

Here are 3 recipes to help you stay on track that are healthy AND delicious (as seen on WBIR Channel 10).

Eggplant Parmesan Breaded with QRUNCH
1 package Spicy Italian QRUNCH burgers, toasted to perfection
1-2 eggs
1 eggplant
1 cup gluten-free flour
Parmesan Reggiano (optional for topping)

Toast or prepare 1 package of Spicy Italian QRUNCH burgers in the toaster. When cooled, place the burgers in a food processor until it has a coarse consistency. Slice the eggplant and prepare an egg wash in a separate bowl. Dip the sliced eggplant in the gluten-free flour, then dredge in the egg wash. Note: For a true vegetarian/vegan option, you can use your favorite almond milk or coconut milk. Cover with QRUNCH crumbles and bake at 350°F for 10 minutes or until golden brown. Serve with marinara sauce.

Banana and Almond Butter Toast

1 tablespoon almond butter
1 banana, sliced
1 slice wheat bread, toasted

Spread almond butter on toast and add bananas.

White Bean and Herb Hummus

¼ cup canned white beans, rinsed and drained
1 tablespoon chopped chives
1 tablespoon lemon juice
2 teaspoons olive oil

Combine ingredients in a bowl and mash with a fork until smooth. Serve with raw vegetables or rice crackers.

Enjoy!
-Ashley

Sweet Potato Quiche

I need more vegetables in my life, and what better way than breakfast?!  

Quiche is an easy and delicious way to get your protein-rich eggs plus any veggie you want! You can literally throw together an assortment of foods from your refrigerator, fresh or leftover, and make it your own creation. 

It's baked in the oven, and so eliminating the frying in a pan.

I'm a huge fan of sweet potatoes, and they're so darn healthy for you. I happened to have some other veggies on hand, my favorite cheese, and eggs are almost always in the refrigerator at my house. 

I used the sweet potatoes as my crust to keep from going higher in carbohydrates from using a flour-based crust. This idea was shared by some friends of mine, so I ran with it- fabulous and delicious idea. 

There are a ton of ideas similar to this on Pinterest (of course), but here's my take on it:

Ingredients

6 eggs

1-2 fresh sweet potatoes, sliced

1/4 C red onion, diced small

1/2 C fresh kale, roughly chopped

1/4 C fresh, sliced mushrooms

1/4 C sharp cheddar cheese, shredded or thinly sliced

I used a smoke cheddar from Whole Foods

Salt/pepper to taste

Directions 

Preheat oven to 400* F. 

Wash, peel and slice sweet potato. Enough will be needed to cover the bottom of pie pan, and to use around side as a crust. Line the pie pan that has been lightly greased, using low fat spray or canola oil, with the sliced potatoes. (See pics above if you need an example)

Place in oven for 15 minutes, or until potato is fork-tender.

Meanwhile: Wash, dry, and prepare mushrooms, onion, and kale. 

In a med bowl, whisk together eggs until bubbly and combined.

Once potatoes are done for the crust, remove from oven and lower heat to 375*.

Add veggies to pie, salt/pepper, then pour egg mixture. Sprinkle evenly with cheese. Bake for 35-40 min, allowing eggs to cook through and cheese to lightly brown.

Enjoy!

-Ashley