clean eating | Cake and Greens: Fitness and Nutrition Support

Posts tagged with: clean eating

Aug 9, 2015 |

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The healthy breakfast recipe you need for your kids

These pancakes, you guys.. they’re a game changer! Packed with protein AND veggies.. and they can be gluten free. what What?! Perfect healthier breakfast option for kids and adults too. I don’t even just feed them to the kids and make myself something else. (You know those gross recipes you’ve tried before? yeah.. yuck).. These are denser than regular pancakes, and delicious.

I end up feeling bad with a dose of bloated when I make my regular light and fluffy gluten-full pancakes, full of white flour and oil. Not these. These have no oil. They’ve got Greek yogurt, eggs, and VEGGIES! Today I made them with cooked broccoli. I know, crazy right? My 3 year old carbaholic rarely eats her vegetables or any protein, so I feel a bit better when I can get these into her.

Top them off with some frozen blueberries defrosted until ooey gooey like syrup. I’m working on a completely grain-free version too, so stay tuned for that.

Protein pancakes with hidden veggies

4 eggs

1 banana

1 1/2 cup oats

1 cup Greek yogurt

2 teaspoons cinnamon

2tsp vanilla

1c spinach

1 scoop protein powder or Shakeology (optional)

A few tablespoons of milk as needed if it’s too thick

Heat non-stick pan over medium heat. Blend all ingredients in blender until smooth. Pour 1/4 cup scoops onto hot pan and cook until bubbles form then start to pop. Flip and cook for another 30 – 60 seconds.

This Makes about 15 pancakes.
21 Day Fix containers: 3 pancakes = approx 2/3 red 1/2 purple 1/2 yellow

Feb 24, 2015 |

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The best healthy Swiss overnight oats

These oats.. wow! Comfort food in a jar, and so easy to make a whole bunch as snacks or breakfast for the week. That’s a win in my books! They’re full of clean-eating goodness, and the perfect fuel, with some great protein, whole grain, fruit, and walnuts.

I used to be oh-so-sceptical of overnight oats in general. It just seemed so wrong to eat them without any cooking. I’d never really heard of raw oats until it became an internet fad. I tried a few recipes and wasn’t really sold. This one’s different. The sweetness of the apple and banana, the creaminess of the Greek yogurt, and the lovely crunch of the walnuts really makes it perfect. Bonus – it fits into the 21 Day Fix meal plan that I’m trying to stick to.

Give them a spin!

This recipe makes 2 servings, or one really large serving.

Swiss Overnight Oats

Recipe from Autumn Calabrese of the 21 Day Fix
Serves 2

1/2 cup rolled oats
3/4 cup almond milk
3/4 cup Greek yogurt (0% or 1%)
1 teaspoon vanilla
cinnamon to taste
1/2 small apple
1/2 medium banana
8 walnut halves, chopped
3-4 drops liquid stevia (optional)

Pour everything into two 2cup jars, containers, or bowls, and stir to combine well. Let sit in the fridge for at least 3 hours, or up to 4 days. Enjoy!

Containers:
Each serving is roughly: 1/2 red, 1/2 – 3/4 purple, 1/2 blue, and 3/4 yellow.

breakfast clean eating healthy Recipe snack swiss overnight oats

Oct 29, 2014 |

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Grilled Fish Tacos with Cabbage Citrus Slaw

This is one of my favourites for dinner. My daughter will eat parts (hold the spice). I give her yogurt “dip,” fish, pieces of tortilla, and avocado.

You can get fresh fish if you’ll be making this within a day or so, otherwise I like keeping a bag of cod fillets in the freezer. Pull one out to defrost in the fridge the night before. The best part is that this recipe only takes about 20 minutes to make, start to finish, including prep! That’s a win for this mama! When I have it, I LOVE using mango salsa.

Calories will vary depending on the tortillas you use. Mine are 100 calories each. Meal is 425 calories (makes one serving)

6 oz raw cod or other white fish, washed and patted dry
¼ teaspoon sea salt
2 6-inch whole wheat tortillas
1 Tablespoon salsa
1 Tablespoon plain non-fat Greek yogurt
¾ cup shredded raw cabbage (I prefer red). Add kale if you like.
1 small handful of fresh cilantro sprigs
¼ of a lime (you’ll use the juice)
cayenne pepper (to taste)
¼ medium avocado, sliced

Preheat broiler to high

Season fish with salt and broil for 3-5 minutes per side, or until it flakes easily with a fork.

Wrap tortillas in a damp paper towel and microwave for 30 seconds. Place on a plate and top with yogurt, salsa, fish, cabbage, cilantro, avocado and a squeeze of lime juice. Sprinkle on cayenne pepper to taste.

Fold and serve.

PS: This one can be messy!

clean eating dinner fish healthy healthy eating Recipe whole foods

Sep 9, 2014 |

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healthy pumpkin spice latte

The leaves are changing and it’s getting to be fall. OK, so maybe the leaves here are just falling off because we had such a hot dry summer.. but still, I’ve been itching to wear boots, jeans, and scarves, and sipping on a yummy pumpkin spice latte, and I know they’re at Starbucks now.. but I really don’t want whatever yuckiness they put in theirs, especially not when it’s super easy to whip up at home. You can even skip the pumpkin puree in my recipe and it’ll still taste great. All unprocessed, all-natural ingredients, if you’re fine with coffee.

It’s sweet, decadent, and tastes like fall in a warm mug.

healthy pumpkin spice latte

Recipe adapted from beachbody
serves 1, easily doubled or more

3/4 cup unsweetened vanilla almond milk
1 tablespoon pumpkin puree
1/4 teaspoon pumpkin pie spice
2 teaspoons maple syrup, or 2 –3 drops liquid stevia (I used syrup)
1 – 2 shots espresso or 1/2 cup strong brewed coffee
dash of nutmeg or cinnamon to taste (optional)

In a mug or saucepan, stir together the almond milk, pumpkin puree, pumpkin pie spice, and maple syrup, then heat in the microwave or on the stove until quite hot but not boiling.

Remove from heat and froth or whisk well.

Pour espresso or coffee into a mug, then pour milk mixture on top.

Sprinkle with a dash of nutmeg or cinnamon.

Enjoy!

beverages clean eating decadance drink fall pumpkin spice latte Recipe

Aug 21, 2014 |

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quick and clean snack ideas

Snacking.. good or bad? I’m a strong believer in it being a very good thing, as long as it’s intentional. You know those moments when you’re out trying to madly get some errands done and the bear in your stomach rears its head, telling you that you need to eat ALL THE THINGS, and right now?! Yeah, that one.. We really want to avoid it, and the number 1 way is to have a healthy snack planned, plus a few extras always available in your car or purse.

My #1 healthiest option is a shakeology, but here are some more great options that I love.

Toast with avocado: mash 1/6 of an avocado on a slice of whole grain toast, add a sprinkle of salt, a squeeze of lime, and some red pepper flakes. I can’t get enough of this!
Nuts: Seriously.. I don’t go anywhere without a little bag of nuts. They’re my emergency on-the-go snack food. Protein and healthy fats. Boom! Just be aware of how many you’re eating. 15 almonds is 100 calories.
Hard boiled eggs: I like to cut one or two in half, sprinkle with salt, and add a bit of salsa. These are even decent on the go.
Edamame: Boil or steam one-half cup of unshelled edamame with a pinch of salt for a fiber-rich snack.
Greek yogurt and berries: Top 1/2 cup plain non-fat greek yogurt with berries (defrosted frozen blueberries have lots of delicious juice to mix in). You can add a bit of high protein whole-grain cereal, seeds, or granola for crunch.
Veggie sticks and hummus: A few tablespoons of hummus and 10-15 baby carrots, or celery sticks. Yum.
Apple and almond butter: Slice up an apple, sprinkle with cinnamon, and dip into a tablespoon of peanut butter or almond butter.

What are your favourite snacks to keep you fuelled throughout the day, or stop the hungry bear while on the go?

clean eating healthy nutrition snacks