Homemade Breakfast Bars

Just made a batch of these for a quick healthy breakfast during the week but between my husband and kids they are almost gone!



Number of Servings: 8

Ingredients
2cups of old fashioned oats
1 cup of skim milk
banana
Half cup raisins
half cup of unsweetened applesauce
half cup of Truvia/stevia
2 eggs
1.5 teaspoons baking powder
.5 teaspoon salt
2 teaspoons ground cinnamon

Directions
Preheat oven to 325. Spray an 8x8 baking dish with baking spray. Combine all ingredients in a mixing bowl and stir until well mixed. Pour the batter in the baking dish and bake for roughly 45 minutes. Allow to cool completely and cut into 8 equal pieces.

A Spotlight on Fiber

When we seek nutrition advice, most of us usually try to find info on the right amount of protein, carbohydrates and fats that we should consume. Fiber gets’ mentioned a lot less but it plays a big role in our nutrition. Most foods are all digested and absorbed by our body, fiber is very hard to digest so it’s only digested partially and it contains no nutrients, but it helps to promote efficient intestinal function and helps to regulate the absorption of sugars into the bloodstream.

Fiber is broken down into two forms: soluble and insoluble, and it’s only found in plants and never in an animal source.

Soluble fiber dissolves in water, and is found in fruits, vegetables, seeds, brown rice, oats, etc. It doesn’t help with digestion but it helps to decrease the cholesterol levels in the blood.

Insoluble fiber does not dissolve in water but absorbs many times its own weight, it expands in the intestine causing an increase in fiber bulk. After expanding these bulking agents help to clear the gastrointestinal track of all it’s waste.

Insoluble fiber is found in whole grains, legumes, fruits, and other foods. This is why we have to eat unprocessed and unrefined foods because insoluble fiber is key in eliminating waste by increasing stool bulk and may also help with digestive problems. Insoluble fiber is what gives you the full feeling after eating certain foods ( foods that contain fiber  ). If you eat this type of fiber on a regular basis, the amount of time digested food sits in the intestine is decreased. This helps keep the body from absorbing starch and sugars in the intestine.

According to the American Heart Association ( AHA ) and National Cancer Institute it is recommended that we consume 25-30 grams of fiber a day, but most people only consume about 12 grams. You will be very surprised to look at the following chart and find out that you are eating a lot less fiber then you think.

The following foods and servings contain only 10 grams of fiber:

Grains

• All Bran – 1/2 cup
• Rolled Oats – 1 cup
• Whole Grain Cereal – 1 cup
• Whole Rye Bread – 3 slices
• Whole Wheat Bread – 4 slices
• Shredded Wheat – 4 large pieces
• Popcorn – 4 oz

Vegetables

• Mixed Beans – 1/2 cup
• Lentils – 1/2 cup
• Steamed Vegetables – 3 cups
• Carrots – 4 large carrots
• Mixed Salad – 4 servings
• Raw Cauliflower – 5 cups

Fruits

• Pears – 3
• Bananas – 3
• Peaches – 4
• Blackberries – 4 oz
• Apples – 5
• Oranges – 6
• Dried Figs – 10
• Prunes – 20

Gluten Free Turkey and Quinoa Meatloaf

I usually make a double batch of this recipe and freeze the leftovers. This is a dinner both my husband and kids will gobble up with out me picking anything out! I found the original recipe on allrecipes.com and switched it up a small bit.


Ingredients:

• 1/4 cup quinoa 
• 1/2 cup water
• 1 tsp. olive oil
• 1 small onion, finely chopped 
• 1 large clove garlic, finely chopped
• 1 (20 oz) package of lean ground turkey
• 1/4 cup minced carrot
• 1 Tbs. tomato paste
• 1 Tbs. hot pepper sauce (this can be omitted if you worry about the kids and it being too spicy)
• 2 Tbs. Gluten free worscestershire sauce
• 1 egg or egg replacer
• 1 1/2 tsp salt1 tsp ground black pepper

Directions:

1. Bring the quinoa and water to a boil in a saucepan over high heat. Reduce heat to medium-low, cover, and simmer until the quinoa is tender, and the water has been absorbed, about 15 to 20 minutes. Set aside to cool.
2. Preheat oven to 350 degrees F (175 degrees C)
3. Heat the olive oil in a skillet over medium heat. Stir in the onion; cook and stir until the onion has softened and turned translucent, about 5 minutes. Add the garlic and cook for another minute; remove from heat to cool.
4. Stir the turkey, cooked quinoa, onions, tomato paste, hot sauce, 2 Tbs. A1, egg, salt, and pepper in a large bowl until well combined. The original recipe has you form this into a loose loaf on a baking sheet. I actually make them in a muffin tin. It doesn't take as long to cook and it makes portion control simpler.
6. Bake in the preheated oven until no longer pink in the center, about 50 minutes for a loaf, about 15-25 minutes for muffins, depending on size. 
These little "muffins" are full of great nutrition that I hope your family will live as much as mine!

Foods that Boost Your Metabolism

Get excited! You can actually boost your metabolism just by incorporating some of these foods into your diet. and really, who doesn't want a fast metabolism? Giving your metabolism a little jump-start is not a difficult task — or even a big commitment! Take for instance, adding any of these six foods to your day. It's such a simple way to get the body going.

1. Hot peppers: The compound capsaicin that gives chili peppers their kick has long been connected with boosting metabolism and curbing cravings.
2. Whole grains: Whole grains offer loads of dietary fiber and complex carbs that help speed up your metabolism. Just make sure to reach for real whole grains; don't be blinded by pretty multigrain packages.
3. Coffee: Caffeine "naturally" stimulates your central nervous system; your daily cup of coffee can boost metabolism by five to eight percent.
4. Vinegar: Vinegar has a ton of health properties including the ability to burn fat. Studies indicate that it's the acid in vinegar that signals genes in the body to break down fat. It's especially useful to enjoy vinegar after you eat refined carbs, since it manages your blood-sugar levels from rising too quickly.
5. Citrus: Chowing down on citrus favorites burn fat and keep your metabolism in check. The next time you need a snack, grab a grapefruit or orange to keep insulin levels at bay.
6. Spices: Spices are one of the easiest foods to incorporate to keep your metabolic rate high! The most pungent spices like turmeric and cinnamon do the best job at kicking up your body's temperature, speeding up your body's fat burning process.

10 Healthy Smoothies

Perfect as a filling snack, quick breakfast on the go, or nutritious beverage, smoothies are a healthy choice at any time. When you're in need of an energizing boost during the day smoothies made with fresh fruits, yogurt, and other healthy ingredients are the way to go! Smoothies are perfect for the whole family. Smoothies are great because they can be altered to fit anyone's taste! All recipes make 2 servings. Just toss all ingredients in the blender and blend!

• 
  

  Banana Berry

  1 cup frozen mixed berries 1/2 banana
• 1/2 cup water
• 1/4 cup Greek Yogurt

ice (optional)

Strawberry & Blueberry Smoothie

1/2 cup vanilla almond milk
1/2 cup blueberries
1 cup strawberry 
6 ounces non-fat Greek yogurt 
ice (optional)

Orange Berry Smoothie

2 navel oranges, peeled and pitted

• 1 cup frozen blueberries
• 1 cup frozen raspberries
  ice (optional)
  
  

  Banana Oat Smoothie

  1 ripe banana
  1/2 cup low-fat Greek yogurt
  
  
  

  • 1/2 cup skim milk
  • 1/4 cup instant oats
  • 2 teaspoons flaxseeds
  • 1 tablespoon honey
  • ice
  • 
    

  Pineapple Kale Smoothie

  1 cup almond milk 
  1 cup packed chopped kale
  
  
  

  • 1/2 cup pineapple juice
  • 1/2 cup diced pineapple
  • 1 ripe banana

  ice (optional)

  
  

  
  
  
  
  
  
  

  • Strawberry Banana Tofu Smoothie

  • 1 cup strawberries, fresh or frozen
  • 1 cup milk
  • 1 small ripe banana,
  • 1/4 cup honey
  • 1 package (12 ounces) silken soft tofu, drained
  • 2 tablespoons fresh lemon juice
  • Pinch of salt

  
  

  Blueberry Breakfast Smoothie

  
  • 1/2 cup blueberries
  • 1/2 cup low-fat vanilla yogurt or Greek yogurt
  • 1/2 cup skim milk
  • 2 tablespoons honey
  • 1/4 cup instant oats
  • ice (optional)

  
  

  Green Tea Smoothie

  
  
  
  
• • 3 cups frozen grapes
  • 2 packed cups baby spinach
  • 1 1/2 cups strong brewed green tea, cooled
  • 1 medium ripe avocado
  • 2 teaspoons honey

  Banana Peanut Butter Smoothie

  1 cup skim milk
  1 Small banana
  1 tablespoon peanut butter 
  3/4 cup plain low-fat yogurt or Greek yogurt
  
  
  
  
  ice (optional)
  
  

  Creamy Strawberry Smoothie

  1 ripe banana
  
  
  
  

  • 1 1/2 cups frozen strawberries 
  • 3/4 cup plain low-fat yogurt or Greek yogurt
  • 2 tablespoons honey
  • ice (optional)