Crock-pot Creamy Tomato Basil Soup

I love tomato soup, especially homemade soup! It's warm, hearty, filling, and it's a feel-good for your soul. Or at least it is for me. This recipe is simple to make with the use of the crock-pot and uses minimal ingredients. Start this in the afternoon and you will have dinner ready about 5 or 6 hours later. The base of the ingredients are three standard veggies including carrots, celery, and onions, and vegetable stock.  This soup would pair great with a grilled cheese sandwich, crackers, or gold fish! It's also versatile because you can choose your choice of milk, depending on allergens or health reasons.

Creamy Tomato Basil Soup

• 2 pounds of roma tomatoes (6-7 tomatoes), roughly chopped
• 1/4 cup of packed fresh basil leaves 
• 1 cup of diced carrots
• 1 cup of diced celery
• 1 small diced onion
• 2 cups of vegetable stock, low-sodium if possible
• 1 cup of whole milk* (or milk of choice)
• 1/2 tsp of oregano
• 1/2 tsp of thyme 
• 1/2 tsp of salt

*Do not use nonfat or 1% dairy milk because the acid in the tomatoes will cause the milk to curdle. If using dairy milk, it is best to use a fattier milk (whole milk or half & half). 

1. In a saute pan, saute your carrots, celery, and onions in a little bit of olive oil until the onions become translucent and the carrots and celery soften, about 6-7 minutes.
2. In the meantime, place the tomatoes, vegetable stock, basil, and spices into a crock-pot. After the veggies have cooked, place them in the crock-pot with the rest of the ingredients.  Give it a quick stir to incorporate on the ingredients. 
3. Set your crock-pot on low and cook for 5 hours. 
4. After the 5 hours, blend the soup with a hand blender or a regular blender until it is smooth. If using a regular blender, blend it in batches. Place the soup back in the crock-pot and stir in the milk. Place your crock-pot on warm to reheat the soup (the milk will cool it down) until you are ready to eat it. 

Recipe found and adapted from Pumps & Iron.

Black Bean Brownies

Maybe the title of this post has made you crinkle your nose and squint your eyes in disgust, but believe me, they are not disgusting! Had they been, I wouldn't be writing about it now...

Black beans can be used as a flour substitute in brownies or in chocolate cakes because of their, well, dark color. They also provide fiber and protein, which flour doesn't. They also provide a very moist, and melt-in-your-mouth texture! YUM!

This was a simple recipe to make using a food processor and just a few ingredients. It is gluten-free and flour-free and can be made vegan, too.  Oh, and before I forget in case you're still skeptical about these brownies..they are super chocolaty, as a brownie should be!

Black Bean Brownies

• 1 15 oz can of black beans, drained and rinsed well!
• 1/2 cup of rolled oats
• 3 tbs of cocoa powder 
• 1/4 tsp of salt
• 1/2 tsp of baking powder
• 1/3 cup of honey (agave syrup or pure maple syrup for vegans)
• 1/4 cup of vegetable oil 
• 2 tbs of sugar
• 2 tsp of vanilla extract
• 1/3 cup of mini chocolate chips (optional) 

1. Preheat your oven to 350 degrees Fahrenheit. In your food processor, blend the first five ingredients together. Use a rubber spatula to scrape down the sides if needed. 
2. After the ingredients have been blended to a smoother texture, add in the next four ingredients. Blend until you have a smooth texture and there are no lumps of black beans. You may need to scrape down the sides from time to time. 
3. Gently fold in the chocolate chips (if using) with a rubber spatula. 
4. Pour into a greased baking pan. Bake for 15-18 minutes. 

Note: When you take them out of the oven, they may seem like they aren't cooked all the way or are too moist/mushy. I  noticed after I let them sit over night, they became more like a true brownie, with a sturdier texture. Be patient! Its like lasagna, always better the next day.

Pesto Potato Salad

Pesto is one of my absolute favorite foods! It has such a strong garlic flavor, with a burst of freshness from basil and a nutty crunch from the toasted pine nuts.  It goes well on everything from pasta, to panini's, to bruschetta, to eating it with your finger. No? Maybe that's just me then. Anyways, this pesto potato salad is super simple to make and can be served as a side to a dish or as a main dish itself. It takes roughly 20 minutes to make from start to finish and can be served immediately warm or saved for later cold--it tastes amazing either way! Give it a try!

Pesto Potato Salad

• Roughly 1 Ib. of red skinned potatoes, scrubbed with skins on, chopped
• A bunch or two of asparagus, stems cut off, cut into 2 inch pieces
• 1 cup of fresh basil
• 2-3 cloves of garlic, minced
• 1/4 cup of pine nuts, toasted
• 3 tbsp. of olive oil
• 1 tbsp. of parmesan cheese (optional)

1. Place potatoes in a pot of water and bring to a boil, about 10 minutes total. Before those 10 minutes are up, add in the asparagus for the remaining 3-4 minutes. After it's done, drain and set aside until pesto is complete.
2. Meanwhile, begin making the pesto. Toast the pine nuts in a little olive oil, 1-2 minutes, and remove from heat.
3. In a food processor, add in the toasted pine nuts, fresh basil, and garlic. Give it a quick grind in the food processor. Slowly add in the olive oil while the food processor is on--you may need to scrape down the sides as you go.
4. After the pesto is well combined, stir in the parmesan cheese, if using.
5. Pour pesto on top of cooked and drained potatoes and asparagus, stir to combine.

This recipe was found and adapted by fitness blogger, Nicole Perry.

Creamy Mango Berry Smoothie

Smoothies have become a part of my daily routine, either for breakfast or post-workout.  This concoction is absolutely divine! It has a creamy, butter flavor, yet it's sweet and tangy. This smoothie is made with almond butter which really cuts the sweetness in half from all of the fruit.  Give it a try!

Creamy Mango Berry Smoothie

• 1 banana, fresh or frozen
• 1/2 cup strawberries, fresh or frozen
• 1/2 cup mango, fresh or frozen
• 1 spoonful of almond butter
• 1-2 spoonful's of plain greek yogurt
• splash(s) of your choice of milk until desired consistency is reached (I used unsweetened almond milk)

      

  Blend ingredients together and enjoy!

Blueberry Banana Protein Smoothie

As of lately, I have been drinking lots of smoothies and experimenting with many flavors, fruits, and veggies. This blueberry concoction is by far my favorite and absolutely perfect post-workout with approx. 12 grams of protein and 15 grams of fiber per serving.

Blueberry Banana Smoothie

• 1 banana (fresh or frozen)
• 1/2 cup of blueberries (fresh or frozen)
• 2 tbsp. of plain greek yogurt
• 1/2 cup (or more) of milk of your choice 
• 1 tbsp. of chia seeds

Blend the blueberries, banana, yogurt and milk together.  After contents are poured into a glass, stir in chia seeds.

Enjoy!

Guacamole Tuna Salad

Guacamole Tuna Salad

I threw this sandwich together after working out because I was starving! It was incredibly flavorful. The measurements are inexact but I will approximate them. For the guacamole, you can use premade guac or make your own. I made my own and will share the recipe with you:

Homemade Guacamole:

1 ripe avocado, mashed, pit removed
1/2-1 lime, juice of
1/2 roma tomato, diced
1 clove of garlic, minced
1-2 tsp of cilantro, chopped
cayenne pepper, to taste-- I like it spicy!

Mix all ingredients together. Super. Simple.

 

 

 

 

 

 

 

Now, for the salad:

1 can or package of tuna
1-2 tbsp. of guacamole
1/2 of red/yellow pepper OR 1 celery stalk OR 1 carrot, chopped
Salt and pepper, to taste

 

Mix all ingredients together. Put on toasted bread or eat with a fork. Enjoy!

This recipe is super versatile, so feel free to play around with ingredients!

Baked Vanilla Donuts with a Dark Chocolate Glaze

In honor of National Donut Day coming up (June 6!), I finally mastered a donut recipe that is perfectly sweet (not too sweet!) and has the perfect texture. Now, these aren't the healthiest because they are donuts BUT they are baked, rather than fried, and they are eggless and butter/oil-less!

 

 

 



I bought my donut pan a few weeks ago (you can buy one at target for $10) and have been experimenting with recipes ever since! One was a complete fail--it was mushy and awful. The second attempt was better, but they were too dry.  This time I got it!  One donut comes out to roughly 150 calories (including glaze), whereas a medium-sized donut you could purchase somewhere else can be anywhere between 200 and 400 calories!

For the donuts:

• 3/4 cup of all-purpose flour
• 1/3 cup of sugar
• 2 tbsp. of non-fat plain greek yogurt
• 1/4 cup (+ 1 tbsp if batter is too thick) of non-fat milk
• 1/2 of a ripened banana, pureed
• 1/2 tsp  each of baking powder and baking soda
• 1-2 tsp of vanilla extract (depending on how much vanilla flavor you desire)

1.  Preheat over to 350 degrees.
2. While the oven is heating up, milk all the ingredients together in a mixing bowl. The batter should be smooth.
3. Spray your donut pan with non stick cooking spray. Fill each donut center with a spoon about 3/4 full. Be careful!
4. Bake for 12-13 minutes or until a toothpick comes out clean. I baked mine for 12 minutes and they were perfect!
5. Let them cool for a few minutes in a pan and then transfer onto a rack to continue cooling. In the meantime, make your glaze if you choose to use it!

For the glaze:

• 1/2 cup of powdered sugar
• 1/8 tsp of vanilla extract
• 1 tbsp of cocoa powder
• 2 tbsp of non-fat milk

1. Mix all ingredients above until smooth and to your desired consistency. Play around with the measurements if you want it thick or thin.
2. After the donuts have cooled for awhile, dip or drizzle the donuts in the glaze.

 

 

 

 

These were light, sweet, and chocolaty! This recipe makes 6 perfect little donuts. Now, go out and buy yourself a donut pan (if you don't already have one) and make these for your friends, family, loved ones, or for yourself on National Donut Day (June 6)!

 

 

I hope you enjoy this recipe as much as I do!  

Foods of Istanbul

Hi!

I just recently got back from a week in Istanbul, Turkey and it was amazing! That city has so much history, and architecture, and beauty its almost too overwhelming. If you follow me on instagram you will have seen some pictures by now.

But not only that, the food is insanely delicious as well! I'm sure you knew I was going to talk about food, considering all I talk about is food and fitness.  So yes, I'm going to show and tell you some of my favorites from Istanbul, that way if/when you ever travel to Istanbul, you'll know what to eat!

1. Simit and Acma

This stuff is like a bagel and pretzel combined into one giant, crunchy, yet soft ring. You can get them plain, or with toasted sesame seeds, or with nutella (yum!), or even cheese. They even sold something with cinnamon in it which was awesome. You can find these stands literally everywhere. I ate like 4 a day. Definitely a must eat.

 

 

 

 

2.  Corn on the Cob

This is typically sold during the summer months. It's boiled and grilled and seasoned with salt and other spices. Quick and easy to eat on the go. Again, you can find these carts anywhere and everywhere.

 

 

3. Kebab

This refers to broiled and roasted meat-usually chicken or lamb. This together with doner is a tightly packed meat on a rotating vertical spit. Perfect fast food that is super filling and delicious. These can be found half inside and half outside. I ate a lot of kebab and doner.

 

 

4. Apple Tea and Sehlap

Apple tea is drank everywhere! It taste like hot apple cider. I found that apple tea was complimentary with dessert at most restaurants. I miss it. Sehlap was being sold one day on the street. This is hot milk and cream with vanilla extract, sugar, cinnamon and other spices. I couldn't believe how good it was! Sehlap you can find at many restaurants and cafes.

Sehlap

Apple Tea



5. Freshly squeezed juice

You can find juice stands in a lot of places-typically with kebab shops. They will freshly squeeze you either orange juice or pomegranate juice. Now, that's what I call "juicing." Definitely a must to drink along side you kebab.

 

 

Now, if you ever find yourself traveling to Istanbul, you'll know what to eat and drink. I know there is so much more out there, but I did not get to see it all. That will be your job to find :) 

 

Have a wonderful day!







What 200 calories look like!

I came across a short video on Facebook on what 200 calories of food looks like. It shows healthy foods, like apples and carrots, as well as junk food, like muffins and Big Macs. I thought it was pretty interesting and thought it was in my best interest to share it with everyone. Oh, and I'm sure you can already guess it... healthy food choices, like celery and broccoli, you can eat A LOT more for A LOT less calories! Yay :)

                                                                         

VS.

 

 

And the video brings up what a calorie is. A calorie is a unit of energy. Your body needs energy to fuel you--don't be afraid of calories!

Alright, check out the video: http://vod.io/tknYb/

Healthy Caesar Salad Dressing

As I was skimming through this months issue of Fitness Magazine, I came across several recipes that caught my eye. One of which was a kale caesar salad with grilled chicken, though the word caesar is what really caught my attention! I absolutely love caesar dressing, it's my favorite. Caesar salads are the best thing ever in my world, but I hate how fattening the dressing is. I don't like to buy store bought dressings and vinaigrettes-I prefer to make them myself. So, when I came across this recipe I got very excited. The ingredients are simple and this healthified version still has the rich, creamy and bold, tangy flavors of your favorite caesar dressing.  For the full recipe, with the salad included, you can find it in the February issue of fitness magazine or you can click here.

Healthy Caesar Dressing

• 2 tbsp. of 2% or non-fat plain greek yogurt
• 1 tsp of red wine vinegar
• 1/4 tsp of minced garlic
• 1/4 tsp of Dijon mustard
• 1/4  tsp. Worcestershire sauce

--Whisk together all ingredients above and enjoy! This is enough for 1-2 servings, as it does not make very much.

I hope you give this recipe a try if you love caesar salads!

Stay happy and healthy :)

Basic Granola

Hey Everyone!

I hope the start of your new year has been awesome so far! Today, I want to share with you a simple and basic granola recipe that I found from tree hugger. I really liked this recipe because it uses apple juice in it, which I had never seen before. What's so great about this recipe, and granola in general, is that you can be very creative with it. Just follow a basic recipe and add in your own nuts, seeds, fruits, and other flavors and textures. Granola is a great healthy snack or a healthy breakfast. It can be eaten by itself, put on top of yogurt or oatmeal, or enjoyed with milk. And not to mention that your house will smell amazing, too!

Granola Recipe

• 3 cups rolled oats (not quick or instant)
• 1 1/2 cup of nuts and seeds ( a mixture of your favorites work perfectly; I used almonds and pumpkin seeds)
• 1/2 cup apple juice
• 1/2 cup of honey (use maple syrup for vegans)
• 1/4 cup of vegetable oil
• 1 tbs vanilla extract
• 1/2 tsp cinnamon
• 1/8 tsp ground cloves
• 1 tsp of salt
• 1 cup of dried fruit, optional

1. Preheat oven to 325 degrees.
2. Combine the oats, nuts, and seeds in a large bowl. Set aside.
3. In a small sauce pan, combine the apple juice, honey, oil, vanilla, and spices over low heat until the honey has softened and all is well combined. Remove from the heat and pour over the oat mixture. Stir everything until it is well combined.
4. Line a baking sheet with parchment paper and spread a single layer of your oat mixture on it. Try not to have too much over lapping so it can cook evenly and get crunchy.
5. Bake for 30 to 40 minutes or until evenly golden brown, stirring every 12 to 15 minutes. When its done, remove from the oven and let it cool completely.
6. After cooled completely, stir in your dried fruit, if you're using it.

Notes:

• Store in an air tight container. It should last up to several weeks.
• If you plan on eating fresh fruit with your granola, you may want to skip using dried fruit, as a way to cut down on sugar.
• Feel free to play around with the oats, nut/seed, and dried fruit measurements, as these don't need to be exact.

I hope you give this recipe a try and enjoy it! Stay happy and healthy :)

How to achieve that new year's resolution!

2013 is coming to end and the beginning of 2014 is upon us! This is the time when everyone is coming up with their new year's resolutions and anticipating for a change that they maybe did or didn't accomplish this past year.  Some of the most anticipated new year's resolutions are centered around health and fitness-the gym will be packed the first few weeks of the year as everyone begins their journeys!  But how often are these resolutions fulfilled?  I remember at the beginning of my second semester of college, the cardio gym was packed up until mid-February and then it was dead. I'm sure this is seen across all gyms-some of you may know what I'm talking about. I've never made a new year's resolution before, but this year I am. My resolutions is to drink more water! Seems simple, but I have a serious problem with not drinking enough water throughout the day-I've gone a whole day with no water...not good.  Well, I have a few tips on how to achieve these goals and resolutions, which these tips can be used and applied to other situations, too.  I have some of my own thoughts, as well as YouTube video from Cassey Ho's channel, blogilates, where she also talks about new year's resolutions.  Her video is what inspired me to write this one, so...here it goes.

1. Make small goals.  Make small attainable and achievable goals, not something that is unreasonable. Maybe you have an overall larger goal, but to get there take baby steps. Maybe its giving yourself a weekly or monthly goal instead. Over time, all of these small goals will add up into one large goal.  Say you want to lose weight. Go with a reasonable goal of losing maybe a pound a week until you have reached your goal-that is attainable. Or maybe you want healthier eating habits. Start out easy by swapping one bad food item for one good food item. For example, choose fruit instead of chips or crackers. Trick yourself into eating more fruit by keeping it where you can see it.

2. Stay positive.  Keep your head up and keep the negative thoughts away. Not to sound mean, but as long as you are negative about yourself, you wont achieve your goals or change. Maybe for a short while, but you will slip and fall back into your old habits. No matter how tough it gets, because change is hard and it will be tough at times, you need to remind yourself that you're strong and can do this. If you believe in yourself, you will achieve your goals. To completely fulfill your fitness and health related goals, you need to do 3 things: change your diet, exercise more, and change your behavior.

3. Remember you're human. You will make mistakes. You will have bad days. You will slip back from time to time. But its not the end of the world. You're human. Life gets in the way sometimes. If you get off track for awhile because of life, know that you can easily start where you left off! All you need to do is stay positive ( #2 above) and possibly reevaluate your goals (maybe).

These 3 things have always been my own thoughts on achieving any goal or resolution. These are what helped me through my fitness journey and has gotten me to where I am today.  I think Cassey Ho, from blogilates, also talks about achieving a resolution in a really good way! So you should check out her video (below), if you're interested.

 

 

I hope everyone had a great holiday spending time with loved ones and eating delicious foods! And I hope everyone has a great end of 2013 and an amazing start to 2014!

 

Happy New Year! 

Avocado Hummus

I love hummus and I love avocados. BOOM! Avocado Hummus. I had a very ripe avocado and a can of white beans in my cupboard to make a batch of spicy avocado hummus. Enjoy the recipe :)

Avocado Hummus

• 1 can of white beans, drained and rinsed
• 1 ripe avocado, pitted and cubed
• 1 tablespoon + 1 teaspoon of olive oil
• juice from 1/2 of a lime
• 1/2 teaspoon of sea salt
• 1/4 teaspoon of cayenne pepper (or more if you like it spicy!)

Place all of the ingredients into a blender or food processor and blend until it has creamy texture. You may need to add a little extra olive oil if its really thick, or if you just want it thinner.

 

Enjoy this perfect snack with pretzel chips, crackers, carrots, peppers, celery,... whatever you fancy!

 

 

I hope everyone had a good thanksgiving, ate delicious food, and enjoyed time with family and friends. If your feeling a little bloated from yesterdays feast, check out my blog post here that includes a fabulous workout video to banish the bloat!

 

Stay happy and healthy :)

 



 

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Thanksgiving Day Feast and Fitness

Thanksgiving is just a few days away now and the rest of the holiday season, too! The holidays tend to be a time when people gain a few pounds and store some extra fat on their bodies for the winter season, but there are ways to keep those few stubborn pounds off. You can eat and enjoy the foods you love, while maintaining your weight. The key is to pick the right foods. No, you don't have to eat everything that is laid out for the holiday feast. Pick your favorites, eat a lot of the good, and stay away from the sugar-infested foods!

Cranberry Sauce:

• Just stay away from it. It looks gross anyways. And one serving has 22 grams of sugar! Just no.

Pumpkin Pie vs. Pecan Pie:

• These two desserts tend to be associated with a thanksgiving dinner. So which one do you choose? Go for the pumpkin pie. One slice will have roughly 200 less calories, half of the fat, 11 grams less of sugar, more protein, and fewer carbs.

Rolls, Stuffing, and Potatoes:

• Starch, starch and more starch! All of this starch and carbs will make you bloated. Yes, I know these are all delicious-I love them, too! My suggestion is not have all 3, but one or two. I always go for the stuffing-so flavorful YUM! And I usually have a roll because I can't get enough of my carbs. Just don't over do it on the carbs!

Turkey vs. Ham:

• Okay, I don't really have anything for this section. I've heard of some people having ham on thanksgiving (weird) but its cool. I guess if you had a choice, I'd go for the turkey since its a lean protein. Lots of protein, basically no fat! Ham has some fat, but it has much more sodium! Sodium will also bloat you, so drinks lots of water to flush out the sodium.

Vegetables and Salads:

• Load up on the veggies! I always make sure that half of my plate is covered in veggies. Lots of fiber, no fat, no sugar, and helps make you feel full. If you're also having a salad, put a small amount of salad dressing on-no need for the extra calories and extra sugar.

Even after all of this delicious-ness, you feel stuffed, bloated, and a little gassy (maybe?).  An important component to keep those holiday pounds off (and pounds in general) is exercise. I have the perfect post-meal workout. A food baby workout! You will feel much better afterwards. Do this video 4 times for the best results!

 

Alright, that's all I have. Enjoy your thanksgiving with friends, family and other loved ones! Remember to make wise choices with foods (but still enjoying them!) and continue to workout. Have a happy and healthy holiday season! :)

 

*The above are my personal opinions and random facts that I have read about in the past and have remembered. There are no sources for this post. Remember, most of these are MY opinions, not necessarily true facts.

 



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Vegan Banana and Peanut Butter Cookie Bites

I was scrambling around my kitchen this afternoon trying to figure out what I could make using my overly ripened bananas.  I didn't want to make anything too complicated since I absolutely fail at baking anything! This was the point when I remembered that my fav fitness blogger, Cassey Ho, had a super simple recipe for cookies-just bananas and oats! Well, I definitely had those two ingredients in my kitchen, so I decided to give it a try.  I jazzed it up though with some peanut butter and chocolate chips-yum! These cookies are completely vegan, for those of you who are vegan, and they have no flour, butter, oil, added sugar, eggs, milk...
....and yes, they were absolutely delicious!

 

Banana & PB Cookie Bites

Ingredients!

• 2 ripe bananas
• 1 cup of quick or old fashioned oats
• 1/2 cup or less of chocolate chips
• 1 heaping spoonful of natural peanut butter (my fav is "better n peanut butter" from  trader joes)

1. Mix all ingredients together until combined. I used a hand mixer, but feel free to use your (clean) hands!  Though this was my first time making them, consistency of batter may vary depending on how much peanut butter is used and how much its mixed.
2. Preheat oven to 350 degrees.
3. Place on baking sheet and bake for 15 minutes.

Finished Product!

Enjoy this super simple recipe and stay happy and healthy!

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Flat Belly Foods- Avocado Salad

After the snow that fell yesterday, I was really missing summer. I was craving a summertime salad and I was craving avocados, so I made an avocado salad! It put me right in the mood for summer, even though I'm sitting here in yoga pants, a sweater, and a fluffy scarf. This salad was amazing and super simple. Avocados and tomatoes (which are also in it) are great you and your body. These two foods are termed flat belly foods which you can read about in my blog post on flat belly foods. This salad is also great because you can do a lot with it. You can choose what herbs and spices you want it in it or other foods-its really up to you! So here is the super simple recipe that will remind of summer:

Avocado, Tomato, and Mozzarella Salad

• 2 ripe avocados (pitted, and cubed)
• 2-3 tomatoes, cubed (I used roma because they're my fav!)
• Could also use cherry or grape tomatoes and cute them in half.
• Fresh mozzarella, cubed
• use as much as you want :)
• 2 tbsp. of extra virgin olive oil (also a flat belly food!)
• 2 tsp of basil (I used dry, but feel free to use fresh)
• salt and pepper to taste!

1. Cube up your avocado, tomato, and mozzarella and put in a bowl.
2. Drizzle your EVOO, basil, and salt and pepper to taste. Toss to combine.
3. Enjoy!

Best to eat right away and at room temperature.

 

YUM!

I hope you enjoy this simple, delicious, and healthy recipe. It's great as a side dish or on its own. I ate the whole thing-it was that satisfying!

 

This is probably one of my favorite things to have the avocado salad with-a fried egg and quinoa! I like to keep the egg runny because when you cut it open, its creates a kind of sauce for the quinoa, which is delicious. This meal is great post-workout because it has an adequate amount of protein, carbs, and fat. 

Stay happy and healthy :)

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