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How to Read a Nutrition Label and What To Look Out For

kaylacastle27@gmail.com (Kayla Castle) — Sat, 16 Sep 2023 21:36:49 GMT

Do you find looking at nutrition labels to be confusing and overwhelming? There is a lot of information there, with lots of numbers that add to the confusion.

Let’s break down the top things to look out for on a nutrition label:

Serving Size & Servings Per Container

Is always located on the top of the nutrition label right underneath Nutrition Facts. Here you will find how much of the item constitutes a serving size and how many servings per the whole package. Paying attention to the serving size is very important when trying to lose weight, learn portion sizes, developing intuitive eating skills or remain within certain parameters (for example the amount of sodium per serving size).

-> In the example above a serving size is 2oz, while the whole container serving size is for one. Meaning if you consume the whole container that is equivalent to 1-serving size and reflects the nutrition information as listed. If you were to eat 2-containers the nutrition label facts would then be doubled ie 300kcal

2. Trans Fat

Trans-fat can be located under the Total Fat breakdown. Artificial trans-fats were banned in the United States in packaged food over the amount of 0.5 grams. Anything less than 0.5 grams of trans fat is not banned. Another name for trans-fat is partially hydrogenated oils, which would be listed under the Ingredient List. Its best to avoid trans-fats as they promote inflammation/ oxidative stress- increasing risk for various diseases.

-> In the example above 0 gram of Trans-Fat is listed. Meaning this food item does not contain trans-fat. However due to the law change, the only way to be sure that 0gm of trans-fat is located in this item would be to look Under the ingredient list to see if partially hydrogenated oils is listed- if yes then the item contain 0.5 gram trans-fat or yes. If you do not see partially hydrogenates oils listed under ingredients then you are in the clear

3. Fiber

No surprise here, fiber! I am always touting about the benefits of consuming fiber. Selecting foods that contain fiber is an excellent heart- healthy choice! Your digestive system will thank you as well!

-> In the example above per the serving size (1-container) contains 1-gram of fiber.

4. Added Sugar

We want to limit foods high in added sugars. Some food options you will see have a high Sugar content but contain no Added Sugars- this refers to naturally occurring sugars. Milk and fruit are excellent examples of this due to their fructose and lactose components. Naturally occurring sugars are good to consume, we want to limit Added Sugar.

-> In the example above this product contains 0 grams of added sugar (bad sugar). While contains 3 grams of naturally occurring sugar (aka good sugar)

Balancing Blood Sugar Levels

kaylacastle27@gmail.com (Kayla Castle) — Mon, 19 Jun 2023 19:54:15 GMT

You know that feeling, when you eat something sweet and then later in the day you start feeling sluggish and tired?

That sugar crash feeling is from a sharp rise in blood sugar levels followed by a decline. Having consistent blood sugar levels provides us with a consistent energy boost. By structuring our meals in a balanced pattern, you will be less likely to experience a “sugar crash”. This is especially a concern if you have diabetes, where it is crucial to maintain control of your blood sugar levels.

Carbohydrate-containing foods: bread, rice, fruit, potatoes, cakes/pastries/desserts, and pasta's.

Protein-containing foods: chicken, beef, turkey, eggs, nuts/seeds.

Foods that are a carbohydrate and protein source: beans, legumes

How to Create a Balanced Plate

Half of the plate should be filled with non-starch vegetables (50%)

Examples of non-starchy vegetables include leafy greens, broccoli, carrots, cabbage, zucchini, bell peppers, cauliflower, green beans,

Quarter of the plate should be a lean protein (25%)

Examples of lean protein sources include chicken, turkey, lean cuts of beef, eggs, tofu, beans/legumes.

Quarter of the plate should be a whole-grain carbohydrate (25%)

Examples of whole-grain carbohydrates are brown rice, whole grain bread, whole grain pasta, quinoa, bulgur, millet, farro, barley, and oats .

What if you take insulin?

If you take regular insulin, it is best to take your insulin dosage 15 minutes before you start eating. This gives insulin enough time to go into action, ready to target the glucose from your food.

What about snacks?

You don’t have to skip a snack in-between your meals to stay on track with your health goals. Having 1-2x balanced snacks a day should be viewed as an opportunity to get some extra nutrients and antioxidants in! Checkout the healthy snacking graphic above for suggestions on how to help keep you on track with stable blood sugar levels and full till your next meal.

My Top 5 Tips for Starting Your Health Journey

kaylacastle27@gmail.com (Kayla Castle) — Mon, 15 May 2023 21:50:40 GMT

"Your health and wellbeing should be your #1 priority, nothing else is more important" ~ Robert Cheeke

Forget calories, focus on portion sizes & nutrition - yup, you heard that right!

Counting calories becomes an endless calculation game, bypassing your inner hunger cues. So instead, portion out your food per serving size. Visually seeing what one serving portion of your food looks like, is very helpful in building up those inner hunger cues.

2. Get active, every day

If you’re just starting out, go for a 20-minute walk every day. Get the blood flowing, and the body moving, to reap in all the positive benefits of exercise.

3. Load up on those leafy greens for one meal, every day

Fill your bowl to the brim with leafy greens, topped with healthy fat, lean protein, and whole-grain carbohydrate. Ensuring you have one healthy nutritious meal a day, starts to create a habit. Habits over time become your routine, easy and sustainable.

4 . S tart your day with a fiber-filled breakfast

S ome great suggestions include oats with fresh fruit, eggs with whole grain toast, or a smoothie

5. Get rid of the all-or-nothing approach immediately

There is no such thing as failure unless you give up trying. You had fried fast food for lunch? Okay, then for dinner have a well-balanced meal that has some veggies in it. Just because you had a not-so-healthy meal does not mean the day, week, month, or year is ruined. Each time you eat is a chance to incorporate some nutritious food. Everything in moderation and no more negative self-talk. How you talk to yourself matters the most, remember that always.

Spooky Banana Bars

kaylacastle27@gmail.com (Kayla Castle) — Fri, 21 Oct 2022 13:37:48 GMT

T-minus 10 days to Halloween..... I’ve got the perfect treat to use up those ripe bananas on your countertop! These bars are gluten-free and easily vegan just swap the eggs for flax-eggs.

Ingredients:

1 ½ cups oat flour
½ cup coconut sugar
2 large ripe bananas, mashed
¼ cup olive oil
2 large eggs
1 teaspoon vanilla extract
1 teaspoon baking powder
1 teaspoon baking soda
¾ teaspoon salt
1 teaspoon ground cinnamon
Optional: Chocolate frosting + Halloween themed sprinkles!

Directions:

1. Preheat oven to 350F and line an 9x9 inch pan with parchment paper.

2. In a large bowl combine the oat flour, coconut sugar, baking soda, baking powder and salt. Mix ingredients together making a well in the center.

3. In center of well combine the eggs, olive oil, vanilla extract, and mashed ripe bananas.

4. Using a rubber spatula gently fold in ingredients till thoroughly mixed. Pour contents into prepared pan.

5. Place in oven for ~30 minutes, till a toothpick comes out clean. Let cool completely on wire rack.

6. Optional frost banana bars with chocolate frosting and Halloween sprinkle’s if desired, ,enjoy!

Artificial Sweeteners

kaylacastle27@gmail.com (Kayla Castle) — Tue, 11 Oct 2022 01:09:53 GMT

Sugar alternatives aka nonnutritive sweeteners are everywhere! These sweeteners are derived from various sources including herbs, plants, and sugar itself. Typically, these sugar alternatives have little or no calories and do not contain sugar.

In addition, artificial sweeteners tend to be much sweetener then sugar up to 700x sweeter! The FDA regulates artificial sweeteners, currently the following are FDA approved; aspartame, acesulfame potassium, saccharin, neotame, stevia, sucralose, advantame and monk fruit extract.

Artificial sweeteners still should be consumed in moderation, prioritizing nutritious foods first.

Fun Fact: some artificial sweeteners are not capable of being metabolized aka they skip through the GI tract remaining intact

Cardio vs Resistance & How often should you be doing them

kaylacastle27@gmail.com (Kayla Castle) — Fri, 30 Sep 2022 01:16:54 GMT

A common question I get is how much cardio should I be doing? Also, which resistance exercises are best for building lean muscle.

Cardio and resistance are equally important for different reason:

Cardio

I ncreases blood flow- offering a cardiac protective element
Has been shown to aid in brain functioning especially as we age. Research has shown engaging in cardio exercise decreases one’s risk of Alzheimer’s
Can help lower blood sugar levels
Improves and maintains joint range of motion, reducing arthritis discomfort

Fitness wise, cardio burns more calories initially that can aid in faster weight loss. However, to target fat loss, a combinate of cardio and resistance is needed.

Resistance

Decreases risk of cognitive decline as you age
Reduces osteoporosis risk by increasing bone density
Improves mobility, stamina, and posture

Fitness wise, resistance workouts build muscle, which continues to burn calories after your workout ends. Continuously engaging in resistance workouts has been shown to rev up your resting metabolic rate +7%! Thanks to the increased muscle-to-fat ratio as you continue to build muscle.

Buttt… how often should I be working out?

As a beginner or intermediate level, working out 4-5x days/week is a solid plan. Shoot for a minimum of 30-mintues per each workout.

2x days cardio

2-3x days resistance

As you advance make sure to take at least 1x rest day.

Bonus: Active recovery rest days are great ways to stay active and recover your muscles. Think yoga, walking or stretching!

Boo Bites (V)

kaylacastle27@gmail.com (Kayla Castle) — Tue, 13 Sep 2022 21:38:41 GMT

I am kicking off spooky season early! With a fun no bake protein bite recipe. A festive quick pick-me-up when you feel those energy levels dropping mid-day. Naturally vegan and easily customizable for you favorite add-in’s!

Recipe:

1 cup nut or seed butter of choice, I used PB

½ cup vegan plant-based vanilla protein powder

3 tablespoons oat flour

2 tablespoons sweetener, I used maple syrup

2-3 tablespoons Halloween themed sprinkles

Method:

1. In a medium sized bowl add the nut/seed butter. Pop in microwave for 15 seconds, this makes it easier to stir. Add in remaining ingredients holding 1 tablespoon of sprinkles to the side. Mix well.

2. Grab a cookie scoop and create about 1 tablespoon of batter per each ball. Using your hands to roll better tight. Spread remaining sprinkles in small bowl. Lightly roll each ball over the sprinkles to give an extra pop. Place in freezer to set, enjoy!

Sleep and Nutrition

kaylacastle27@gmail.com (Kayla Castle) — Sun, 10 Jul 2022 23:52:11 GMT

You are what you eat? Or maybe, You are what you sleep???

Are you struggling getting a restful night of sleep? Did you know your diet can affect your sleep? Diets low in fiber and high in saturated fats are linked to poor quality sleep. In addition, poor sleep is linked to increased risk of chronic diseases and weight gain.

Characteristics of poor sleep quality diets

High consumption of poor-quality carbohydrates (refined/highly processed foods).
Drinking sugar-sweetened beverages or energy drinks over 1x per month.
Consuming spicy foods or high protein foods within 3-hours of going to bed.
What about alcohol? While alcohol is a sedative and can help you fall asleep faster. Alcohol does wear off and is linked to sleep disruption and worsening of sleep apnea(1)

Melatonin

Melatonin is a unique hormone in that it can aid in restful sleep. While melatonin supplements are available over the counter (OTC), several foods are naturally rich in melatonin aiding in sleep (1). Further melatonin reduces risk of neurodegenerative diseases (Parkinson’s and Alzheimer’s disease) and supports eye health (1).

Melatonin rich foods

Tart cherries- Is an excellent natural sleep aid, plus it helps your muscles repair and recover faster. Look for tart-cherries in the frozen fruit aisle which can easily be added to smoothies. Or head to the juice aisle and pick up zero-sugar-added tart cherry juice.
Milk and Eggs- both rich sources of melatonin and lean protein.
Oily fish- what doesn’t oily fish help! Besides being known for beneficial for heart health, brain health, reduce inflammation and aid in sleep! Low-sodium/sodium-free canned or fresh sardines and salmon are excellent melatonin sources.

Serotonin

Serotonin also known as the happy hormone sends cellular messages throughout your body and brain nerve cells (2). Serotonin is a precursor to melatonin meaning, serotonin is used to create melatonin in the body. Which in return can help support restful sleep (2).

Serotonin rich foods

Kiwi, rich in serotonin along with vitamin C and folate.
Tart-cherries, not only contain melatonin but also contain tryptophan, a precursor of serotonin. Making tart cherries a powerful sleep aid.
Oily fish, excellent melatonin sources and support serotonin regulation in the body.
Nuts, while nuts contain melatonin as well, they are known for aiding in serotonin development.

Other lifestyle interventions to improve sleep quality

Overall, the most beneficial aspect in regards to sleep is having a consistent routine

Reduce blue light exposure in the evening, aim for 1-2 hours before bed.
Limit or avoid caffeinated beverages 6-hours before bed, switch your caffeinated beverages to non-caffeinated/ caffeine-free.
Try to go to sleep and wake up at the same time.
Avoid eating right before bed as it interferes with digestion and negatively affect melatonin and HGH releasement – both negatively effecting sleep quality.
Exercise regularly, research shows those who exercise regularly have an easier time falling asleep, reduction in anxiety and total night wakefulness.

Sources:

1. Dr. Salas. Better Sleep: 3 Simple Diet Tweaks. John Hopkins Medicine. Accessed from https://www.hopkinsmedicine.org/health/wellness-and-prevention/better-sleep-3-simple-diet-tweaks

2. Dr. Vyas. The Best Foods To Help You Sleep. Sleep Foundation. Accessed from https://www.sleepfoundation.org/nutrition/food-and-drink-promote-good-nights-sleep

Humshuka

kaylacastle27@gmail.com (Kayla Castle) — Fri, 08 Jul 2022 13:27:53 GMT

I order this dish on repeat at my favorite Israeli brunch spot in NYC! Classic shakshuka served on top of hummus served alongside pita. Since I made this at home, I used only egg whites but can easily sub for the whole egg. No egg yolks are not the devil I just don’t like the taste of runny yolks based on preference not nutritionally speaking.

Recipe

Ingredients

4 large eggs- I used only egg whites

1 tablespoon olive oil

¼ bell pepper, chopped

2 garlic cloves, minced

Salt/pepper- to taste

¼ cup onion, minced

14.5 oz crushed tomatoes (no salt added, or low sodium **check no sugar is added)

2 teaspoons paprika

1 teaspoon cumin

½ teaspoon dried herbs, I used basil + parsley

½ -3/4 cup hummus, I used plain hummus

Pita bread to serve alongside

Method:

1.) Heat a skillet over medium-high heat. Add the onion and sauté till tender, about 3-5 minutes.

2.) Add in the bell pepper sauté for 3-minutes followed by the garlic. Pour in the crushed tomatoes and add in all the spices. Bring to a boil then reduce heat to a low simmer.

3.) Create 4 small wells and add an egg into each well. Cover the pan and cook till eggs are set about 5-8 minutes depending on preferred doneness.

4.) On a plate spread out hummus, when done carefully transfer the shakshuka on top of hummus. Serve along side pita bread, enjoy!

Strawberry Cake (GF)

kaylacastle27@gmail.com (Kayla Castle) — Mon, 04 Jul 2022 00:41:39 GMT

Happy 4 ^th of July!

Celebrate the 4 ^th with this themed Strawberry cake naturally red from the berries themselves! This gluten-free cake contains 1lb of fresh strawberries with a slightly sweet cream cheese frosting.

Recipe

Cake ingredients:

1 lb fresh strawberries, stems removed

1 cup + 2 tablespoons oat flour (GF)

¼ teaspoon salt

1 teaspoon baking powder

4 tablespoons plant sterol/ unsalted butter- softened to room temperature

2 egg whites- softened to room temperature

1 egg- softened to room temperature

5.3 oz vanilla yogurt (I used DF)

½ cup organic sugar

Frosting ingredients:

4 oz cream cheese- softened to room temperature

4 tablespoons plant sterol/ unsalted butter- softened to room temperature

1 cup powdered sugar

1 tablespoon strawberry puree- preserved from cake batter ingredients

Method:

1.) Add all the strawberries to food processor and puree till smooth. Pour contents in a pot over medium-low heat. Bring to a boil then lower temperature till a simmer for 20-minutes. Stir often as the strawberries can burn easily.

2.) Preheat oven to 350F and spray a 9’ In cake pan with baking spray.

3.) In a stand-mixer beat the plant sterol/butter, egg + egg whites and yogurt. Slowly add in the flour, baking powder and salt. The batter will be thick at this point.

4.) When strawberry puree is done remove ¼ cup and set aside. Add the remaining strawberry puree into stand mixer and blend. Pour batter into cake pan.

5.) Bake for 30-34 minutes, till passes toothpick test. Remove and place cake on wire rack. When cake is cool about ~15 minutes flip cake and continue to let cool.

6.) Prepared the frosting; add the cream cheese and plant sterol/butter to stand mixer, beat on high. Next add in the preserved ¼ cup strawberry puree. Slowly add in the confectioners’ sugar.

7.) When cake is completely cool frost the cake with frosting and let sit for 20-mintues, enjoy!

Bursting Blueberry Oat Muffins

kaylacastle27@gmail.com (Kayla Castle) — Sun, 26 Jun 2022 23:50:33 GMT

I am not a fan of overnight oats; however baked oats are my jam. Bursting blueberries in each wholesome oat bit with a drizzle of honey on top. These taste amazing right out of the oven when still warm, would taste amazing with a drizzle of nut butter also!

Blueberries are 1 of the healthiest fruits thanks to their nutrient profile:

��Rich in antioxidants which have been shown to reduce DNA damage and protect against cancer

�� Good sources of vitamin C (immune health) vitamin K (blood clotting) manganese (bone health)

�� Filled with soluble fiber- helps the gut eliminate waste

�� While blueberries are highly nutritious, they also are victim of high pesticides, buying organic blueberries is the safest option. Check out the frozen blueberries which I buy are cheaper and highly nutritious!

Recipe

Ingredients:

1 cup oat flour

1 cup rolled oats

5.3 oz vanilla yogurt I used DF

1 ripe banana, mashed

1 large egg

3 tablespoons plant sterol/butter, melted

½ cup coconut sugar

1 ½ teaspoon baking powder

½ teaspoon salt

1 teaspoon cinnamon

1 heaping cup blueberries- I used frozen blueberries

**Honey, to drizzle

Method:

1.) Preheat oven to 425F and spray a muffin pan with cooking spray.

2.) In a large bowl combine the mashed banana, yogurt, melted butter and mix well. Slowly add in the oat flour.

3.) Next add in the egg followed by the rolled oats, coconut sugar, baking powder, cinnamon, and salt.

4.) Carefully fold the blueberries in trying not to break any berries open.

5.) Scoop the batter evenly among muffin cups. Optional drizzle some honey on top each muffin cup.

6.) Bake for 5 minutes at 425F. Then reduce heat to 350F and bake for 15-17 minutes till done.

7.) Remove muffins from pan and let cool on wire rack, enjoy!

Healthier Oatmeal Monster Cookie Bars (GF)

kaylacastle27@gmail.com (Kayla Castle) — Wed, 22 Jun 2022 23:51:05 GMT

Who doesn’t love monster bars?! These gluten-free gems are made from wholesome oats and less sugar compared to the original.

Recipe

Ingredients

1 ½ cup GF Oat flour

1 ¼ cup GF old-fashioned oats

¾ cup light brown sugar

¼ cup coconut sugar

2 large eggs

1 stick unsalted butter, softened

½ cup peanut butter

1 teaspoon baking soda

½ teaspoon salt

½ cup chocolate chips

½ cup M&M’s or additional chocolate chips

Method:

1.) Preheat oven to 350F line and 9x9 pan with parchment paper.

2.) In a stand mixer beat the butter, peanut butter, and eggs. Add in the brown sugar followed by the coconut sugar. Slowly add in the oat flour, mixing well after each addition. Then add in remaining salt, old-fashioned oats, and baking soda.

3.) Remove from stand mixer, by hand mix in the chocolate chips and M&M’s.

4.) Pour into prepared pan, smooth out so batter is even. Bake for 30 minutes till passes toothpick test, enjoy!

Oat Bites (no-bake)

kaylacastle27@gmail.com (Kayla Castle) — Thu, 14 Apr 2022 00:38:02 GMT

Another no bake protein bite coming your way! These are perfect on-the-go to hold you over till lunch. This recipe is very versatile, choose your favorite additions! Feel free to add in a scoop of collagen, you won’t even taste it!

Recipe

Ingredients

1 cup old-fashioned rolled oats

½ cup unsweetened coconut flakes

½ cup nut or seed butter of choice

1/3 cup sweetener, I used honey

1 tablespoon chia seeds or ground flaxseed meal

¼ cup dark chocolate chips

Method:

1.) In a large bowl add all ingredients and mix well, till combined. Use a cookie sccop to form ~1 tablespoon sized balls. Place in fridge till set, enjoy! Store in air-tight container in fridge.

Fish Taco Bowl

kaylacastle27@gmail.com (Kayla Castle) — Fri, 08 Apr 2022 00:49:42 GMT

Want all the flavors of fish tacos minus the taco? I got you! This fish taco nourish bowl is a dream, filled with tons of veggies, lean protein and some healthy avocado fat! Now I love my taco’s spicy, if you’re like me make sure to top yours with extra hot sauce!

Recipe

Ingredients:

Veggie mix

12oz Organic Coleslaw mix (shredded cabbage + carrots)

2 tablespoons plant-based mayo

2-3 tablespoons buffalo sauce, depending on how spicy you like it!

Fish

2- tilapia filets, cut each filet into 4

½ lime juiced

1 tablespoon oil

1 ½ tablespoon taco seasoning

Veggie stir-fry

½ bell pepper, chopped

½ onion, chopped

2 tablespoon taco seasoning

1 teaspoon plant sterol

3 garlic cloves, minced

Toppings

Buffalo sauce

Avocado

Fresh tomatoes

Method:

1.) Prepare the veggie mix by placing coleslaw mix in large bowl. Combine the lime juice, mayo and buffalo sauce in a small bowl. Pour dressing over coleslaw and mix well, set aside.

2.) Preheat oven to 400F and spray a baking sheet with cookie spray. In small bowl combine the oil, lime juice and taco seasoning. Rub into fish filets. Place filets spread out on pan, bake for 7 minutes.

3.) While fish bakes heat a skillet over medium heat, melt plant sterol. Sauté the bell pepper and onion for 5-7 minutes till tender. Add the taco seasoning and garlic. Sauté for 1-minute, set aside.

4.) Once fish is ready, prep your bowls: place the coleslaw as the base, top with fish, veggie mix, avocado, tomatoes, and drizzle of more hot sauce if desired, enjoy!

No Bake Energy Bites

kaylacastle27@gmail.com (Kayla Castle) — Wed, 30 Mar 2022 00:11:39 GMT

Whip up these easy naturally sweet treats to get over the afternoon slump! On Sundays I love to whip up a healthy protein snack to have throughout the week when hanger strikes.

Recipe

Ingredients:

1 scoop Chocolate protein powder ( I used vegan brand)

1 cup Medjool dates, soaked in hot water for 10-minutes

3 tablespoons rolled oats

¼ cup peanut butter

1 tablespoon unsweetened cocoa powder

1 tablespoon sweetener (such as maple syrup or honey)

Directions:

1.) Place Medjool dates and peanut butter in food processor. Process till contents is smooth. Next add in oats, protein powder, unsweetened cocoa, and sweetener of choice.

2.) Remove blade from food processor. Grab a cookie scoop and scoop out 1-tablespoon of batter at a time. Roll into a ball and continue till finish batter. Pop in fridge for 10-15 minutes till set. Enjoy!

Vegan Chocolate Chips Cookies (GF/DF)

kaylacastle27@gmail.com (Kayla Castle) — Tue, 15 Mar 2022 00:25:31 GMT

Gluten-free, dairy-free, and vegan chocolate chip cookies using aquafaba! Have you heard of aquafaba before? It is the liquid remaining in a canned chickpea. Okay I know what you’re thinking, um what! You’re not even going to taste it; aquafaba acts like a perfect vegan substitute for an egg.

Recipe

Ingredients:

1 ½ cup oat flour

3 tablespoons plant sterol, melted

1/3 cup coconut sugar

½ teaspoon baking powder

¼ teaspoon salt

1/3 cup chocolate chip cookies

¼ cup aquafaba

Method:

1.) In a large bowl beat the aquafaba until light and fluffy. Slowly mix in the melted plant sterol and coconut sugar.

2.) Slowly add in the flour, mixing well after each addition, followed by salt and baking powder. Lastly, fold in the chocolate chips mixing with a rubber spatula.

3.) Pop cookie dough in fridge while you preheat the oven to 375F. Line a cookie sheet with a nonslip mat. When oven is warmed, form tablespoon scoops of cookie dough spread out on sheet. Use back of a spoon to flatten cookies out.

4.) Bake for 12-14 minutes, let cool.

Blueberry Coffee Cake (GF/DF)

kaylacastle27@gmail.com (Kayla Castle) — Tue, 08 Mar 2022 01:41:39 GMT

Looking for some new Spring baking inspiration? This gluten-free dairy-free coffee cake is here! We are talking all the spring vibes. Plus, would make a perfect fit for Easter brunch table. Filled with fiber from the oat flour and antioxidants from fresh blueberries. A slightly sweet treat without spinking blood-sugar levels, win-win!

Recipe

Ingredients

Cake base:

1 ½ cup + 2 tablespoons oat flour

¼ cup unsweetened apple sauce

¼ cup melted plant sterol

¾ cup coconut sugar

2 large eggs

1 ¼ cup fresh blueberries (can sub with frozen- no need to thaw)

¼ teaspoon salt

1 ½ teaspoon baking powder

Crumble topping:

¼ cup plant sterol, softened

4 tablespoons oat flour

3 tablespoons coconut sugar

1 teaspoon ground cinnamon

Method:

1.) Preheat oven to 350F and line an 8x8 pan with parchment paper.

2.) In a large bowl combine the oat flour, coconut sugar, baking powder and salt. Make a well and in the center add the plant sterol, eggs, and unsweetened applesauce.

3.) Using a rubber whisk mix together. Then gently fold in blueberries. Pour batter into prepared pan.

4.) In a small bowl combine the crumble toppings. For this I find it easiest to use my clean hands to crumble the topping together. Spread out over batter, gently pressing crumble into cake.

5.) Bake for 40-50 minutes, till passes toothpick test, enjoy!

Chocolate Chip Banana Bundt Cake (GF/DF)

kaylacastle27@gmail.com (Kayla Castle) — Wed, 16 Feb 2022 12:52:42 GMT

Looking for a new spring recipe? This Bundt cake is perfect for the hints warmer weather coming. A lovely addition for your Easter table brunch. Not too sweet, makes a delicious breakfast treat or dessert served with some fresh fruit!

Recipe

Ingredients:

Plant sterol to coat the pan

3 ripe bananas, mashed

1/2 cup unsweetened applesauce

3 cups oat flour

¾ cup coconut sugar

1 teaspoon cinnamon

1 ½ teaspoon baking powder

1 teaspoon baking soda

Pinch of salt

3 eggs

5.3 oz vanilla DF yogurt

½ cup chocolate chips

Glaze

2 tablespoon chocolate chips

1 teaspoon coconut oil

Method:

1.) Preheat oven to 350F. Melt the plant sterol and brush the Bundt pan. Make sure to really coat the pan for easy cake removal.

2.) In a large bowl combine the vanilla DF yogurt, eggs, applesauce, and mashed bananas. Slowly mix in the oat flour, mixing well after each addition. Then mix in the coconut sugar followed by the baking soda, pinch of salt, baking powder and cinnamon. Lastly fold in the chocolate chips.

3.) Pour batter evenly into prepared Bundt cake pan. Place in middle rack of oven for 50-60 minutes, till toothpick comes out clean.

4.) Let Bundt cake sit in pan for 10-miniutes then flip cake out on pan and place on wire rack to completely cooled. When cooled prepared the glaze. In a small bowl combine the chocolate chips and coconut oil. Place in microwave for 30-second intervals checking and mix in-between each interval till melted. Drizzle glaze over cake, enjoy!

Fish Tacos

kaylacastle27@gmail.com (Kayla Castle) — Mon, 07 Feb 2022 01:56:15 GMT

Who’s ready for some omega-3 loaded tacos! Can you ever go wrong with fish tacos? I think not! A corn taco shell loaded with taco seasoned tilapia, mushroom & garlic, spicy cabbage, avocado and spicy dressing. Wow talk about the ultimate healthy loaded fish taco!

Recipe

Ingredients

Fish:

2 tilapia filets, cut in half

1 tablespoon plant sterol

1 tablespoon oil, I used olive oil

1 ½ tablespoons taco seasoning

Spicy Cabbage:

1 ½ cup cabbage mix (I used a green & purple cabbage with carrots mixture)

½ lime juiced

½ teaspoon smoked paprika

½ teaspoon garlic powder

Mushroom sauté:

½ cup diced white button mushrooms

2 garlic cloves, minced

1 teaspoon taco seasoning

1 teaspoon plant sterol

Spicy dressing:

¼ cup Greek yogurt (2%, plain flavored)

1 tablespoon hot sauce

Other ingredients:

1 avocado, sliced

Corn Tortillas

Method:

1.) Preheat oven to 350F. Spray a baking pan with cooking spray. Spread the 4 tilapia halves out on pan. In a small saucepan melt the plant sterol and oil. Once melted remove from heat and mix in the taco seasoning. Pour contents over fish. Bake for 15-18 minutes, till done.

2.) While fish cooks prepare the Mushroom sauté. In a skilled melt the plant sterol over medium heat. Add the mushrooms and cook till water is released about 5 minutes. Next add in minced garlic and sauté till fragment. Remove from heat and set to side.

3.) Next prep the Spicy Cabbage. In a bowl mix together the cabbage, seasoning, and lime juice. Set aside. Lastly make the Spicy Dressing by mixing the Greek yogurt and buffalo sauce together in a small bowl.

4.) When fish is done cooking make the tacos. Slice tilapia in thin strips. Layer corn tortillas with tilapia, mushroom & garlic sauté, avocado, spicy cabbage, and spicy dressing. Pop in the oven for a minute or two to warm up, enjoy!

Banana-Pecan Muffin Tops with Maple Glaze

kaylacastle27@gmail.com (Kayla Castle) — Wed, 02 Feb 2022 13:06:49 GMT

These soft, light, and airy muffin tops are a banana lovers dream. Both gluten-free and dairy-free, made with wholesome oats. Of course, don’t forget the pecans! One of my favorite nuts besides being filled with heart healthy monounsaturated fat. Pecans also are good source of b-vitamins, vitamin A, magnesium, zinc, calcium, vitamin E and B-vitamins.

Recipe

Ingredients:

2 over-ripe bananas, mashed

2 1/3 cup + 2 tablespoons oat flour

3 tablespoons DF yogurt

1 egg

1/3 cup coconut sugar

2 teaspoon baking powder

1 teaspoon ground cinnamon

Pinch of salt

1/3 cup chopped pecans

Maple glaze:

1/3 cup powder sugar

1 tablespoon maple syrup, may need more or less- depending on desired glaze thickness/thinness

Method:

1.) Preheat oven to 400F and line a baking sheet with parchment paper or a nonslip mat.

2.) In a large bowl combine the mashed bananas, yogurt, and egg. Slowly add in the oat flour slowly, mixing well. Then add in the baking powder, cinnamon, coconut sugar and pinch of salt. Lastly, fold in the pecans.

3.) Scoop ¼ cup of batter spread out on baking sheet, creating little mounds of batter. Bake for 9-12 minutes till done.

4.) Let muffin tops sit on wire rack to cool. While cooling prep the glaze. In a small bowl whisk together the powdered sugar and maple syrup. When muffin tops are cooled drizzle glaze over. Store in fridge, enjoy!

End of January Check-In

kaylacastle27@gmail.com (Kayla Castle) — Thu, 27 Jan 2022 02:26:34 GMT

As we are nearing the end of January do you find it difficult to stick to New Year’s resolutions you made? Don’t be too hard on yourself changing behavior is HARD but not impossible. Instead of feeling defeated reaccess your approach. You know that saying “fail to plan, your planning to fail”? When it comes to behavioral changes you need a plan , of small simple changes done consistently and that progress over time. Check out my top 4 tips of starting healthy lifestyle behavioral change:

1. Make small changes

Making any dramatic changes is NOT sustainable and will not help you in the long run. Reassess your diet, look at your portions, add more fiber and protein and stick to mostly water for beverages. Avoid any low-calorie diets, I go much further into detail in another post on why undereating is counterintuitive to reaching your goals.

2. Get moving outside of the gym

Sure, you hit the gym 2-5x/a week and are training hard. But what is your activity like outside of the gym? Fitness goes way beyond the gym, get more active in your daily life. Take the stairs, go for a walk, do chores, get your body up and moving around.

3. Are you too focused on the number on the scale

While tracking your weight may be helpful initially you may seem it start getting frustrated with it and stress too much over the scale. When I started my fitness journey, I would be so devastated when the scale said my weight was the same or even up. Use other methods to track progress. Measure your waist, arm, thigh circumference, see how your clothes are feeling and most importantly how you feel about yourself.

4. How stressed are you?

Life is hectic but that doesn’t mean we can neglect our minds. Stress eating is sometimes used to cope with stress. However, it is vital that you work on the root of the problem and not mask it. I recommended starting small by meditating 10 minutes daily. It is amazing how those 10-minutes can bring such clarity and calmness to your life.

Garlicky Lemon Baked Tilapia

kaylacastle27@gmail.com (Kayla Castle) — Tue, 25 Jan 2022 01:50:46 GMT

Anyone who knows me knows that I am not a big fish fan. However, this recipe has changed me! Tilapia doesn’t have that strong fish smell and absorbs the marinade flavor very well. Tilapia is rich in selenium, potassium, niacin, B12, and phosphorus . Besides not having a strong fish smell, tilapia is inexpensive compared to other fish and full of minerals and vitamins.

A concern about tilapia is farming practices used in sourcing. Look for certified tilapia and that it is sourced from the US, Canada, Peru, and the Netherlands

Recipe

Ingredients:

2- medium tilapia fillets
½ lemon, juiced
½ lemon, sliced
1 ½ tablespoon plant sterol
3 garlic cloves, minced
1 tablespoon hot sauce (I used buffalo hot sauce)
½ teaspoon dried cilantro
Salt & pepper to taste

Method:

1.) Preheat oven to 350F and line a baking pan with parchment paper.

2.) Rinse tilapia and pat dry with a paper towel. Slice tilapia into 2 pieces each and place spread out on parchment paper.

3.) In a small saucepan melt the plant sterol over medium heat. Add the minced garlic and cook till fragment. Next add in the lemon juice, hot sauce and remaining spices. Cook for another minute stirring frequently.

4.) Drizzle contents over tilapia and arrange lemon slices on pan. Bake for 15-20 minutes till done and fish is flaky. Enjoy!

Broccoli, Carrot & Chickpea Salad

kaylacastle27@gmail.com (Kayla Castle) — Mon, 17 Jan 2022 02:14:01 GMT

Looking for easy delicious salad recipe? Well then you gotta check this recipe out! Topped with a tangy hummus salad dressing!

Recipe

Ingredients:

1-15oz can of chickpeas, drained & rinsed

2 small heads of broccoli, chopped into small florets

3 large carrots, sliced into thin coins

Dressing:

½ cup hummus, I used roasted pine nut hummus

½ lemon, juiced

1 tablespoon olive oil

1 teaspoon smoked paprika

½ teaspoon garlic powder

½ teaspoon turmeric

Salt & pepper to taste

1-2 tablespoons water, to thin dressing

Optional top with 1 tablespoon of hemp seeds

Instructions

1.) Preheat oven to 425F and line a baking sheet with parchment paper. Add the chickpeas to a bowl and smash the chickpeas, leaving some whole intact. Add in the olive oil, smoked paprika and garlic powder, mix well. Spread chickpeas out on pan and bake for 20-minutes.

2.) While the chickpeas bake, prepare the salad. In a large bowl combine the broccoli and carrots. In a separate small bowl whisk together the remaining ingredients for the dressing.

3.) When chickpeas are done add to the large bowl. Mix in half of the dressing, then drizzle remaining dressing on top of salad, enjoy!

Nourishing Veggie Curry

kaylacastle27@gmail.com (Kayla Castle) — Wed, 12 Jan 2022 01:46:46 GMT

H ealth comfort food is the key to surviving the harsh NY winters. This veggie curry has notes of coconut, turmeric, and ginger served over a bowl of couscous.

Recipe:

Ingredients
1 teaspoon plant sterol
1 bell pepper, chopped
3 garlic cloves
3 large carrots, peeled and chopped into thin coins
1 bunch of scallions (green + white), chopped
15 oz lite coconut milk
2 tablespoons green curry paste
½ teaspoon turmeric, ground ginger, smoked paprika, & garlic powder
¼ cup water
1 lime, juiced
1-cup frozen green peas
Salt & pepper to taste
1 tablespoon olive oil

1 cup uncooked couscous, cooked in 1 cup of water, pinch of salt and dash of olive oil

Method:

1.) Heat a skillet over medium heat. Melt the plant sterol. Add the carrots and bell pepper to pan. Sauté for 5 minutes. Next add in garlic cloves and scallions. Continue to sauté over medium heat for 5 minutes.

2.) Squeeze the lime juice over veggies, then add all the spices. Mix till all veggies are evenly coated in spices. Next pour in the coconut milk. Bring to a boil then lower to a simmer for 20-minutes. Stirring occasionally. For the last 5 minutes stir in the frozen peas and drizzle of olive oil.

3.) While curry simmers cook the couscous according to package directions.

4.) Fluff the cooked couscous with a fork and add to a bowl. Top with curry, enjoy!

Orange-Beet Salad

kaylacastle27@gmail.com (Kayla Castle) — Tue, 04 Jan 2022 09:00:04 GMT

Say hello to this delicious, vitamin-C packed salad! Eating healthy is much easier when you have tasty, quick, and easy recipe ideas! This year make an intention to eat 1 new vegetable or fruit each week.

Recipe

Ingredients

4 medium beets steamed (I purchased pre-steamed beets located in produce aisle)

2 organic navel oranges, peeled and segmented

1 heaping handful of fresh spinach, thinly sliced

1 tablespoon extra-virgin olive oil

1 tablespoon red wine vinegar

Dash of salt

Method:

1.) Slice the beets in half and then slice into quarters. Place beets in a large bowl. Next add in the segmented oranges and thinly sliced spinach.

2.) Next drizzle the olive oil and red wine vinegar on top. Sprinkle salt to taste and mix. Enjoy!

When your New Year’s Resolutions don’t workout

kaylacastle27@gmail.com (Kayla Castle) — Mon, 03 Jan 2022 01:29:45 GMT

Leading up to the new year it is natural to reflect and decide on some areas in your life you want to focus on.

So many of us make these dramatic, all-or-nothing resolutions that frankly are often not sustainable long-term. Instead of making New Year’s Resolutions, make New Year’s Intentions.

This year make an intention to prioritize you, your health, and your wellbeing. This takes the pressure and all-or-nothing mentality off. Making small sustainable changes long-term sets you up for success.

What is an example of New Year Intentions?

If your goal is to lose weight some suggestions may be:

Going for a walk every day
Working-out for 30-minutes, 3-times a week
Have a salad for lunch twice a week
Replace 1 sugar-sweetened beverage for water a few days a week

Intentions are a goals, not strict rules, or punishment. Changing your mindset is everything

Almond Chocolate Loaf

kaylacastle27@gmail.com (Kayla Castle) — Mon, 20 Dec 2021 01:55:44 GMT

During the colder months I am always looking to whip up a delicious quick bread loaf. Great source of fiber and protein, thanks to wholesome ingredients. Almonds are great sources of magnesium, vitamin E, phosphorus, and riboflavin.

Recipe

Ingredients:

1 ¼ cup spelt flour

½ cup coconut sugar

½ cup + 1 tablespoon unsweetened cocoa

1 ripe banana, mashed

¾ cup unsweetened almond milk

7oz Greek yogurt 2%

1 egg

½ teaspoon baking soda

½ teaspoon almond extract

1 teaspoon baking powder

½ teaspoon salt

½ cup chocolate chips

Topping: ¼ cup sliced or finely chopped raw almonds

Method:

1.) Preheat oven to 350F and line a bread pan with parchment paper.

2.) In a medium bowl mix the mashed banana, egg, almond extract, Greek yogurt and almond milk.

3.) In a separate large bowl combine the remaining dry ingredients minus the chocolate chips and almond topping.

4.) Make a well in the dry ingredients and add the wet ingredients into center of well. Mix to batter is completely mixed. Lastly fold in the chocolate chips. Pour batter into prepared pan.

5.) Sprinkle almonds on top of batter and gently press almonds into batter. Bake for 40-50 minutes, checking with a toothpick. Mine took 45-minutes, enjoy!

Peppermint Bark

kaylacastle27@gmail.com (Kayla Castle) — Mon, 06 Dec 2021 10:00:03 GMT

3-ingredent peppermint bark, yes please! I love buying those holiday peppermint bark from Ghirardelli but there is just something special about homemade treats. Also makes a great gift idea because when is chocolate not the answer!

Recipe

Ingredients:

8oz semi-sweet chocolate baking bar (2 of the 4-oz bar packages)

8oz white chocolate baking bar (2 of the 4-oz bar packages)

8-10 Andes candies peppermint crunch or crushed candy canes, chopped

Method:

1.) Line a baking sheet with a non-slip mat or parchment paper. Chop the cholate into smaller pieces. Heat a skillet over low-heat and melt the chocolate. Make sure to stir frequently as chocolate melts quickly.

2.) Pour chocolate spread out into a rectangle on prepared pan. Place in freezer while you prep the white chocolate. Repeat chop the white chocolate and heat over low heat. Stirring frequently to prevent burning. Take chocolate out of freezer, pour white chocolate over the semi-sweet chocolate.

3.) Moving quickly, pour the chopped peppermint candies over white chocolate layer before chocolate hardens. Place in freezer for 20-minutes till set. Cut bark and store in fridge, enjoy!

Chocolate Peppermint Loaf

kaylacastle27@gmail.com (Kayla Castle) — Wed, 01 Dec 2021 09:45:03 GMT

The official countdown to Christmas in on! Christmas in my favorite time of year especially holiday baking! Taste like a peppermint brownie, so delicious. This quick loaf is gluten-free and gives all the #festivefeels.

Recipe

Ingredients:

1 cup Spelt flour

½ cup coconut sugar

½ cup unsweetened cocoa powder

1 ripe banana, mashed

1/3 cup yogurt, (I used DF- vanilla flavored)

2 large eggs

½ teaspoon peppermint extract

1 teaspoon vanilla extract

¾ teaspoon baking soda

¼ teaspoon salt

1/3 cup dark chocolate chips

Topping: 8 Andes Peppermint Crunch candies chopped (can sub for crushed candy canes)

Method:

1.) Preheat oven to 350F and line a bread pan with parchment paper.

2.) In a large bowl combine the mashed banana, yogurt, and eggs. Next mix in the coconut sugar and spelt flour. Slowly mix in the unsweetened coca, stirring till completely mixed in. Add in remaining ingredients with the dark chocolate chips mixed in last.

3.) Pour batter into prepared bread pan. Sprinkle topping over bread. Bake for 40-50 minutes, checking with a toothpick after 40-minutes. Mine took 43-minutes till done.

Seasonal Colds & Nutrition Remedies

kaylacastle27@gmail.com (Kayla Castle) — Tue, 30 Nov 2021 01:11:31 GMT

Winter is here and unfortunately; the colder temperatures brings seasonal colds.

Did you know that having a poor diet impairs the production and activity of immune cells and antibodies aka our immune system? Nutrients that support immune cells' function and growth include vitamin C, zinc, selenium, and iron. So how can we up our immune systems? Eat a diverse diet. Reach for those dark leafy greens, cruciferous veggies, fruits, lean animal proteins, legumes, nuts, whole grains, and fortified dairy.

*Pro-tip: During the winter months, we have less sun exposure and are at increased risk for vitamin D deficiency. It is advised to take vitamin D for immune health, strong bones and gastrointestinal health. The Institute of Medicine recommends adults in the United States supplement vitamin D 600 to 800—IU per day.

Beet Balls (V)

kaylacastle27@gmail.com (Kayla Castle) — Sun, 28 Nov 2021 16:37:19 GMT

Beets are one of those foods either you love them or despise them, there is no in-between HAHA. Well, I love beets highly nutritious and delicious. Beets contain dietary nitrates that have been shown to enhance athletic performance and recovery. Training or recovering for a hard workout sesh? Try reaching for beets or beet juice for a natural boost.

Recipe

Ingredients

4-5 beets store bought ready-to-eat or 1 beet steamed

1 large carrot, peeled & chopped

1 tablespoon coconut aminos or soy sauce

15-oz chickpeas, drained & rinsed

Handful of fresh parsley, about 4-5 springs

1 tablespoon tomato paste

2 tablespoons nutrition yeast

½ cup raw cashews

1 onion, diced

2 garlic cloves, chopped

1 teaspoon salt and garlic powder

¼ teaspoon black pepper.

Method

1.) Heat a skillet over medium heat, melt plant sterol. Add the onion and garlic and cook for 7-minutes till tender. Remove from heat and set aside.

2.) Preheat oven to 350F and line a baking sheet with parchment paper.

3.) In your food processer add the cashews and parsley. Blend on high to finely minced. Next add in the beets and carrots and blend on high. Remove lid and give it a good stir making sure all ingredients are incorporated then add the chickpeas, nutrition yeast, coconut aminos/soy sauce tomato paste, garlic/onion mixture and seasonings. Pulse mixture for 3-4 seconds and repeat checking after each pulse to completely blended but still retains texture.

4.) Using a cookie scoop form ~1-tablespoon size balls and spread out on prepared pan. Bake for 30 minutes. Serve with tomato sauce, fresh greens, or hummus, enjoy!

Tips for Staying on-track during the Holidays

kaylacastle27@gmail.com (Kayla Castle) — Tue, 23 Nov 2021 23:18:49 GMT

As we navigate through the festive season and the busiest time of the year, keeping our health a priority can help us feel our best. Enjoying the holidays doesn't mean we have to overeat. Between holiday parties, caloric-dense foods and inactivity can lead to not only weight gain but also burnout. We can enjoy the holidays eating our favorite foods without getting that sick feeling from eating too much.

Checkout my 6 tips to help avoid overeating during the holidays:

1. Have a fiber-rich breakfast – this is crucial, start your day off right with a balanced meal filled with fiber. If I know I am going to be eating a sweet breakfast for example on Christmas, we usually have French toast. Before I have a protein shake or half of my usually chia-seed pudding. This helps keep our blood sugar levels stable.

2. Stick to portion sizes - the majority of people have difficulty listening to their body and hunger/satiety cues. I've mentioned this before and I can do another post going into further detail on this topic. As toddlers, we all have this ability to eat till satisfied but as we get older, we often lose this internal communication. Sticking to portion sizes can help re-connect the mind-body and have you visually see what a se rving size is.

3. Stay hydrated with water and go easy on alcohol and sugar-sweetened beverages – self-explanatory but often forgotten. Our bodies are mostly water, make sure to keep them replenished

4. Be active , take your friends and family outdoors for a 10-minute walk- helps aid in digestion and get the body moving

5. Don’t starve all day and binge at dinner . Eat a balanced breakfast and lunch, keeping our metabolism fired up and ready to go. When we go for hours not eating then binge eat it wracks havoc on our digestion system, metabolism, and blood sugar levels.

6. Lastly, enjoy, relax and be grateful for everything you have accomplished and how far you have come this year.

White Chocolate Macadamia Nut Cookie Bars

kaylacastle27@gmail.com (Kayla Castle) — Mon, 22 Nov 2021 10:00:02 GMT

I t’s holiday baking season and I am kicking off the season with cookie bars. These gluten free bars are a fun twist on a cookie.

Recipe

Ingredients:

1 stick unsalted butter, melted

2 cups oat flour

1/3 cup milk, I used unsweetened almond milk

¼ cup coconut sugar

1 large egg

· 1 teaspoon baking powder

½ teaspoon salt

· ½ cup macadamia nuts, chopped

· ¾ cup white chocolate chips

Method:

1.) Preheat oven to 350F and line an 8x8 baking pan with parchment paper.

2.) In a large bowl combine the oat flour, salt, coconut sugar and baking powder. Make a well and in the center add the milk, egg, and melted butter.

3.) Mix to thoroughly mixed. The mixture will be stiff that is fine. Next mix in the white chocolate chips and macadamia nuts. Pour batter into baking pan.

4.) Bake for 20-22 minutes. Enjoy!

Paprika & Nutritional Yeast Roasted Kale

kaylacastle27@gmail.com (Kayla Castle) — Fri, 12 Nov 2021 01:25:11 GMT

Roasted kale is by far my favorite way to eat kale. Raw kale just is not my thing! With a spicy and cheesy flavor. Surprisingly, nutritional yeast is a complete protein, meaning it contains all 9 essential amino acids. It also is an excellent source of B vitamins including B12 and trace minerals selenium, manganese & zinc!

Recipe

Ingredients:

1 bunch of organic kale, rough stems discarded and cut into smaller pieces

1 tablespoon avocado oil

1-2 tablespoons nutritional yeast

1 teaspoon smoked paprika

Sprinkle of salt

Method:

1.) Line a baking pan with parchment paper for easy clean-up. Preheat oven to 420F.

2.) Add washed and prepped kale to baking pan. Drizzle avocado oil over kale. Massage oil into the kale, I find this easiest to do with my hands.

3.) Sprinkle the nutritional yeast, smoked paprika and salt over kale.

4.) Roast for 20-25 minutes, checking after 20 minutes. Enjoy!

Healthy Holiday Eating Tips

kaylacastle27@gmail.com (Kayla Castle) — Thu, 11 Nov 2021 01:43:00 GMT

It’s my favorite time of the year- festive season! While the holidays can be a happy, jolly yet stressful time- you can still follow a healthy lifestyle and have your cookie too!

1.) Check in on yourself

How are you doing?

Feeling stressed? Excited? Overwhelmed? Take 10 minutes for yourself; go for a walk, meditate, or do something you enjoy doing. Focus on your breath- it has a grounding effect.

2.) Water first

Seems so simple yet easily ignored. Drinking water instead of a beverage saves you calories, added sugars and hydrates your body. Plus, will help relieve symptoms of the holiday bloat too.

3.) Balance is key

Should you avoid your favorite holiday foods because they might not be the healthiest option- NO! Let's finally throw out the restrictive and all-or-nothing approach. Instead, have your favorite foods take 1 serving size at a time and have some leafy greens before you start eating your meal. Having leafy greens will provide your body with fiber and helps you by learning to eat till you are no longer hungry. Keywords- no longer hungry which is not the same as eating till you are full.

4.) Plan ahead

Worried there will be no healthy options for a holiday get-together? I have two ideas to help keep you on track. One idea is to bring a vegetable side dish with you to your holiday get-together. Or have a salad or other vegetable before going to your occasion. This goes right back to #3 eating some nutrient-dense and fiber before eating your meal.

5.) Feeling holiday pressure

Feel guilty turning down extra servings? Don't be! Instead, you can ask to bring the leftovers home, reply maybe later, or explain you are no longer hungry. Don’t feel guilty for listening to your body's hunger cues.

6.) Slow Down

Slow down and enjoy the present moment. Take your time enjoying your meal avoid eating fast as it is easier to overeat.

7.) Lastly, enjoy the festive season

Find ways to be grateful, express gratitude and be proud of yourself.

Cream Cheese Layered Chocolate Chip Banana Bread

kaylacastle27@gmail.com (Kayla Castle) — Tue, 09 Nov 2021 11:00:03 GMT

Woah, that’s a long title but this is healthier comfort baking at its finest! This gluten-free and refined sugar free banana bread is made for the fall cozy season!

Recipe

Ingredients:

1 ¾ cup oat flour

2 large eggs

½ cup coconut sugar

1 tablespoon apple cider vinegar

½ teaspoon salt

1 teaspoon ground cinnamon

2 teaspoon baking powder + 1 teaspoon baking soda

3 ripe bananas, mashed

8 ox cream cheese softened to room temp

1/3 cup chocolate chips

Method:

1. Preheat oven to 350F and line a bread pan with parchment paper.

2. In a large bowl combine the mashed bananas, eggs, and apple cider vinegar. Slowly add in the oat flour and coconut sugar. Next add in the baking powder, baking soda, salt, cinnamon and chocolate chips.

3. Pour half of the batter into prepared bread pan. In a stand mixer or with a hand-held mixer beat the cream cheese for 1-2 minutes, till light and airy. Spread cream cheese on top on bread pan batter. Top cream cheese layer with remaining bread batter.

4. Bake for 45-55 minutes. Checking often after 40-minutes with a toothpick till done. Enjoy!

Pumpkin Dog Treats

kaylacastle27@gmail.com (Kayla Castle) — Thu, 04 Nov 2021 10:00:14 GMT

These 3-ingredent pumpkin dog treats are a quick and easy treat for your pup! Sophie loved these and I hope your dog does too! Since certain ingredients are dangerous for dogs to consume stick to the ingredients listed or check first before substituting.

Recipe

Ingredients:

· 2 cups Oat flour

· ½ cup canned pumpkin, no sugar added- only ingredient is pumpkin

· ½ cup peanut butter, no sugar or xylitol added

Method:

1.) Preheat oven to 375F and line a cookie sheet with parchment paper.

2.) Mix all ingredients together in a bowl. Use a cookie scoop to form cake balls. Then lightly use back of a spoon to flatten

3.) Bake for 9-11 minutes till set.

Holiday Spices

kaylacastle27@gmail.com (Kayla Castle) — Wed, 03 Nov 2021 01:30:46 GMT

Holiday Spices nutrition

Cinnamon

An antioxidant, anti-microbial and anti-inflammatory fighting spice. Helps to stabilize blood sugar, promotes neurological health and is heart-healthy. I love cinnamon and add it daily to my chia-seed puddings!

Clove

A great source of manganese that promotes bone health and development. Cloves contain the compound eugenol, which promotes liver health and protects against osteoporosis.

Nutmeg

A powerful antioxidant that helps fight free radicals, decreasing chronic disease risk. Nutmeg improves sex healthy by increasing libido and performance due to nutmeg's ability to enhance the nervous system. Lastly, nutmeg improves neurological healthy by improving cognitive brain function.

Cardamom

A popular Middle Eastern Spice that tastes delicious in both sweet and savory dishes. Like cinnamon, cardamom is an anti-microbial spice that helps fight fungi and bacteria infections. Due to its anti-microbial aspect, cardamom also promotes oral health including cavities, bad breath and gum disease. I like adding cardamom to rose water-based desserts, the combo is super delicious!

Ginger

A powerful medicinal spice that helps everything from nausea, common cold, digestion and fights free radicals. Ginger can also help relieve osteoarthritis symptoms. Also, ginger is heart-healthy can help lower LDL aka bad cholesterol levels. Next time you are feeling nauseous or have a stomach ache try some ginger tea for a soothing effect.

Allspice

I have to admit, I am not a fan of Allspice. But don’t let that stop you this spice is full of goodness. Allspice has been shown to slow cancer progression due to its aromatic compounds. May help relieve hot flashes and other symptoms of menopause. Lastly, Allspice displays pain relief and is a common ingredient in over-the-counter toothache medicines.

Peppermint

When I think about Christmas, peppermint flavor is the first thing that pops into my mind. Peppermint helps with gastrointestinal symptoms such as nausea, gas, bloating, heartburn and diarrhea. Peppermint is also beneficial for women’s health. For pregnant women experiencing nausea and menstrual pain. Peppermint also may help with anxiety as it promotes a feeling of calmness. I love buying peppermint extract from the store and making peppermint bread!

Fun Fact: Ants do not like the smell of mint! Next time you see household ants try pouring a little mint extract around, I pour some extract in water bottle caps and it certainly helps!

Frosted Fudgy Brownie Cake

kaylacastle27@gmail.com (Kayla Castle) — Tue, 02 Nov 2021 01:06:20 GMT

Brownies are my fav and baking into a cake took it up a new notch. These brownies are gluten-free, dairy-free and refined sugar free. I used coconut-based frosting that I found in the organic aisle in the grocery store. For Halloween I used spooky themed sprinkles. This can easily be switched for any holiday or birthday or skip the sprinkles all together.

Recipe

Ingredients:

· 1 cup chocolate chips, I used DF

· 1/3 cup melted plant sterol

· 1 cup coconut sugar

· 2 large eggs

· 1 ¼ cup oat flour

· 2 tablespoons unsweetened cocoa powder

· 1 teaspoon baking powder

· ½ teaspoon salt

· Optional: Vanilla frosting, sprinkles

Method:

1.) Preheat oven to 350F and spray a 9’ cake pan with baking spray.

2.) In a pot over low heat melt the chocolate chips and plant sterol, till smooth. Make sure to stir frequently so the chocolate doesn’t burn. Remove from heat.

3.) In a medium size bowl add the oat flour, unsweetened cocoa, baking powder and salt.

4.) Create a well in center, add the melted chocolate/plant sterol mixture. Followed by the eggs. Mix well till batter thoroughly mixed.

5.) Pour batter into prepared pan. Bake for 30-35 minutes, till tester comes out clean.

6.) Let brownies cool, when cooled ice with frosting and sprinkles if desired.

How to Roast Pumpkin Seeds

kaylacastle27@gmail.com (Kayla Castle) — Wed, 27 Oct 2021 19:47:57 GMT

Halloween is right around the corner, are you carving a pumpkin this year?
If the answer is Yay or Duh, then you need to try this recipe! While you carving don’t discard the seeds! I have to pumpkin seed recipes for you. A savory smoked paprika and a sweet maple cinnamon recipe.

Fresh roasted pumpkin seeds are delicious and fun of nutrients. Pumpkin seeds are great sources of :

• Phosphorus

• Manganese

• Magnesium

• Vitamin K

Recipe

Ingredients:

• About ~1cup, pumpkins seeds removed from your pumpkin. Cleaned and pat dried.

• Pinch of salt

Cinnamon-Maple version:

• 1 tablespoon maple syrup

• ½ tablespoon melted coconut oil

• 1 teaspoon ground cinnamon

• 2 tablespoons coconut sugar

Smoked Paprika version:

• 1 teaspoon olive oil

• 1 teaspoon smoked paprika

• 1 teaspoon garlic powder

• ¼ teaspoon chili powder

• Pinch of black pepper

Method:

1.) Preheat oven to 350F and line a baking pan with parchment paper. Make sure to thoroughly clean and dry pumpkin seeds prior.

2.) Add pumpkin seeds to a medium size bowl add either seasoning version that you want with a pinch of salt. Mix well to evenly coat.

3.) Spread pumpkin seeds out on baking pan and bake for 13-15 minutes. Making sure to stir seeds every 5 minutes for even baking. Enjoy!

Mini Banana Coffee Cakes

kaylacastle27@gmail.com (Kayla Castle) — Mon, 25 Oct 2021 09:00:03 GMT

When fall season comes all I want in cinnamon EVEYRTHING! But seriously cinnamon is amazing! Inspired by my Coffee Cake Loaf up on the blog. This recipe is a bit lighter and made into cute little cakes, perfect portions for on-the-go!

Recipe

Ingredients:

Muffin Base

• 3 over-ripe bananas, mashed *If your bananas are not very over-ripe you may need 2 tablespoons of milk if batter seems too dry

• ¼ cup unsweetened applesauce

• 1 ½ cup oat flour

• 1 teaspoon cinnamon

• 1 teaspoon baking powder

• 1/3 cup coconut sugar

• 1 large egg

• Pinch of salt

Cinnamon Swirl

• 1 tablespoon coconut sugar

• 1 teaspoon ground cinnamon

Streusel Topping

• ½ cup oat flour

• ½ cup coconut sugar

• ¼ cup unsalted butter or plant sterol, melted

• 1 teaspoon cinnamon

Method:

1.) Preheat oven to 350F and spray a jumbo muffin pan or a regular muffin pan with cooking spray.

2.) In a large bowl combine the oat flour, coconut sugar, salt, cinnamon and baking powder. Create a well, in the center add the bananas, applesauce and egg. Mix well to incorporate dry into wet ingredients.

3.) Pour about 2 spoonsful of batter into each muffin tin. Next make the cinnamon swirl by mixing the cinnamon and coconut sugar together. Sprinkle the Cinnamon Swirl over the muffin batter. Top each muffin tin with remaining reserved muffin batter.

4.) In a small bowl combine the melted butter or plant sterol, oat flour, coconut sugar and cinnamon. I find this easiest to use your hands and create streusel crumbs. Sprinkle the topping over each muffin tin, gently pressing into batter.

5.) Bake for 15 minutes regular size muffin tin or 25 minutes for jumbo muffin tin.

Chocolate Muffins (V)

kaylacastle27@gmail.com (Kayla Castle) — Thu, 21 Oct 2021 10:00:12 GMT

High-rise and airy chocolatey muffins are always on my baking list. Filled with wholesome ingredients free from gluten, dairy and refined sugar. These are my go to for a pre-workout snack or afternoon treat!

Recipe

Ingredients:

• 1 ½ cup oat flour

• ¼ cup coconut oil, melted

• ½ cup coconut sugar

• ½ cup unsweetened cocoa powder

• 2 over-ripe bananas, mashed

• 1 tablespoon ground flaxseed meal + 3 tablespoon water

• ¼ cup maple syrup

• ½ teaspoon salt, baking soda & cinnamon

• 1 teaspoon baking powder

• 1/3 cup chocolate chips

Method:

1.) Preheat oven to 350F and spray a muffin pan with cooking spray. In a small bowl combine the flaxseed and water. Let the flax-egg sit for 10 minutes.

2.) In a large bowl combine the mashed bananas, flax-egg, maple syrup and melted coconut oil.

3.) Slowly add in the oat flour, coconut sugar and unsweetened cocoa. Slowly add in remaining ingredients and lastly the chocolate chips.

4.) Pour batter among muffin tin holders, filling about half way. Bake for 20-23 minutes, till passes the tooth pick test.

Butternut Squash & Turkey Meatloaf

kaylacastle27@gmail.com (Kayla Castle) — Mon, 18 Oct 2021 21:25:10 GMT

Winter squash season is right around the corner and I am getting started with this delicious loaf. I love the squash addition in this meal makes it a delicious fall dinner.
What is your favorite winter squash?

Recipe

Ingredients:

• 1 package ground turkey (about ~1lb)

• ½ small butternut squash, peeled, deseeded and cut into ½-inch chunks, about 1 heaping cup

• 1 egg

• ½ cup almond flour

• 1 teaspoon salt & black pepper

• ½ cup shredded mozzarella, I used non-dairy

• 2 garlic cloves, minced

• ½ white onion, chopped

• ¼ cup fresh parsley, chopped

• ½ tablespoon plant sterol

For the glaze

• 1 tablespoon ketchup

• 1 teaspoon low-sodium soy sauce

Directions:

1.) Preheat oven to 375F and line a bread pan with foil and spray with cooking spray. Set aside.

2.) Heat a skillet over medium heat and melt the plant sterol. Add in the butternut squash and cook for 7 minutes, till tender. Next add in the garlic and onion and cook for another 5 minutes.

3.) In a large bowl combine the ground turkey, parsley, spices, mozzarella, egg and almond four. Mix well. Next fold in the butternut squash veggie mix.

4.) Transfer to prepared bread loaf pan. Next make the glaze by mixing together the ketchup and soy sauce. Brush glaze over meatloaf.

5.) Bake for 45-50 minutes, till done. Enjoy!

Harvest Bowl

kaylacastle27@gmail.com (Kayla Castle) — Thu, 14 Oct 2021 21:16:22 GMT

This fall inspired nourish bowl is my new favorite.

With paprika roasted butternut squash, cinnamon-balsamic leafy greens, apple, pumpkin seeds, hemp seeds and protein of choice. This bowl can easily be made vegan some great options are beans, quinoa, couscous, tofu…. Antioxidant rich and fiber packed with all the fall feels!

Recipe - serves 2

Ingredients:

Roasted Butternut Squash

• ½ butternut squash peeled, seeds discarded and chopped into ½-inch cubes

• 1 teaspoon smoked paprika

• 1 teaspoon olive oil

• ½ teaspoon salt, pepper & garlic powder

Leafy Greens w/ Cinnamon-Balsamic Dressing

• 3 cups leafy greens of choice, I used spring mix

• 1 tablespoon olive oil

• 1 ½ tablespoon balsamic vinegar

• ½ teaspoon ground cinnamon

• ½ tablespoon maple syrup

• Pinch of salt

Remaining ingredients:

• 1 chicken sausage cooked, I used tomato basil flavor

• ½ red apple, chopped

• 2 tablespoons pumpkin seeds

• 1 tablespoon hemp seeds

• Balsamic glaze

Method

1.) Preheat oven to 425F and line a baking sheet with parchment paper. Add butternut squash to baking sheet drizzle with olive oil and remaining spices. Mix together to evenly coat. Roast for 15 minutes till done. Note: If you cut your squash bigger than 1/2 -inch cube it may take longer to roast.

2.) While the butternut squash roasts, prep the salad. Roughly chop the greens and place in a bowl. In a small bowl whisk together, the remaining ingredients for the dressing. You may have extra dressing leftover, can be saved to use at another time. Toss the salad and set aside.

3.) Next cook sausage to your liking, cutting into small rounds.

4.) When butternut squash is done, prep your Harvest bowl. Place prepared leafy greens on the bottom. Then top with roasted butternut squash, chicken sausage, pumpkin seeds and apple. Sprinkle with hemp seeds and drizzle with balsamic glaze, enjoy!

How To Engage Your Core

kaylacastle27@gmail.com (Kayla Castle) — Tue, 12 Oct 2021 00:36:53 GMT

I’m sure you have heard the common sayings: engage your core & pull your belly button up towards your spine.

But how do you know if you are engaging your core correctly?

Why should you engage your core?

Protection from injuries. Not engaging your core puts more pressure on your back and other areas such as shoulders during exercise. Core stability is the foundation of functional movement. Engaging your core is beneficial for cardio, weight lifting, resistance and helping improve posture.

What are the main core muscles?

Transverse abdominis (TVA) is the deepest muscle layer of the abdomen. Responsible for stabilizing the spine supports the abdominal wall and protects the organs.

Latissimus dorsi muscle is located below your shoulder blades extending to the pelvis on each side of your spine. Responsible you stabilizing your back.

External obliques are located on each side of the abdomen (aka love handles). Responsible for providing you supportive flexibility to twist and move the torso, and flexing your spine.

Rectus abdominis is the ‘visible’ muscle (aka six-pack) a long flat muscle that extends from the rib cage to public bone. Responsible for moving and bending the spine.

How to engage your core?

Take a breath on the exhale and embrace your core muscles. Sort of zipping up your muscles from the rib cage to your pelvis. Visualizing pulling your belly button to your spine can keep your work to feel the rooted.

Signs you are not engaging your core correctly:

• A cool mistake your ribs are hyperextended- instead your ribs should be plucked in and visually you can see them moving as you breathe

• Your back is not over-arched nor slumped. We want a neutral spine

• You remain in control and stable during exercise not losing balance nor wobbly

• Shoulders are down away from your ears

• You are not comfortably able to breathe. When done correctly engaging your core allows you to still breathe as normal

Stay tuned, I will be posting core activation exercises soon!

Buffalo Cauliflower Bake (Vegan)

kaylacastle27@gmail.com (Kayla Castle) — Thu, 07 Oct 2021 00:09:02 GMT

Game day recipe coming in HOTT! Spicy and veggie-packed healthier game day option. It taste delicious served by itself or in addition with tortilla chips for a nice crunch.

Recipe

Ingredients:

• 8 oz baby bella mushrooms, diced

• 1 bell pepper, diced

• 3 garlic cloves, minced

• ½ white onion, chopped

• 8oz cauliflower rice

• ¼ cup buffalo sauce *check if is vegan

• 1 teaspoon garlic powder

• ¼ teaspoon chili powder

• Salt & pepper to taste

• Sprinkle of cheese (DF)

• 1 teaspoon plant sterol

Method:

1.) Melt plant sterol on a skillet over medium heat.

2.) Add the mushrooms and sauté for 5 minutes. Next add in bell pepper, garlic clove and onion. Sauté for 7 minutes till tender.

3.) Preheat oven to 400F and line an 8x8 baking sheet with parchment paper.

4.) Next add in the cauliflower rice and continue to cook for another 5-7 minutes. Next our in the buffalo sauce and spices, mix well till thoroughly mixed.

5.) Pour contents into prepared pan and sprinkle cheese on top if desired.

6.) Bake for 20 minutes, enjoy!

Veggie Stuffed Zucchini (Vegan)

kaylacastle27@gmail.com (Kayla Castle) — Tue, 05 Oct 2021 00:02:02 GMT

Want to switch up your weekly go-to dinners? Look no further stuffed zucchinis are an easy and delicious meal. Veggies stuffed in a veggie, is an ultimate win-win in my book.

Recipe

Ingredients:

• 8 oz white button mushrooms, diced

• ½ red bell pepper, diced

• ¼ onion diced

• ¼ cup salsa

• 8 oz tomato sauce

• 1 teaspoon garlic powder, smoked paprika, dried oregano

• ½ teaspoon black pepper & salt

• 8 oz ground meat alternative * can sub for ground chicken/turkey/beef

• Handful of plant-based mozzarella cheese

• 3-4 medium zucchinis

• 1 tablespoon plant sterol or oil of choice

Method:

1.) Heat the plant sterol/oil in a skillet over medium heat. Add the diced mushrooms and sauté for about 5 minutes. Next add-in the ground meat alternative*. Use a wooden spatula to break up the alternative meat till minced in small pieces. Sauté for 7 minutes.

2.) Add in the remaining veggies, minus the zucchinis. Keeping heat on medium, sauté for 5 minutes. Add in the 4oz of the tomato sauce, salsa and spices. Lower heat to a simmer and let simmer while you prep the zucchinis.

3.) Preheat oven to 425F and line a baking sheet with parchment paper.

4.) Slice the zucchini’s in half lengthwise. Using a spoon, scoop out the center leaving a hollow zucchini boat.

5.) Turn skillet heat off and scoop mixture evenly among prepped zucchinis. Top with the remaining tomato sauce and sprinkle cheese on top.

6.) Bake for 20 minutes. Enjoy!

Quick Homemade Roasted Red Pepper-Tomato Sauce

kaylacastle27@gmail.com (Kayla Castle) — Sun, 12 Sep 2021 09:15:02 GMT

Store-bought pasta sauce tends to be filled with added sugars & for no reason! Skip over the sugar laden sauce and whip-up this quick & easy sauce in no time!

Recipe

Ingredients:

28 oz fire-roasted diced tomatoes

1 jar 12 oz roasted red bell pepper, *excess water drained

Salt & pepper to taste

1 bunch fresh parsley

2 tablespoons olive oil

4 garlic cloves

1 teaspoon smoked paprika

1 teaspoon garlic powder

Optional add-in: jalapeño, if you like it spicy

Method:

1.) Add all ingredients to a high-speed blender & blend till smooth.

2.) Heat a pot over medium-high heat and pour blender contents in pot. Bring to a boil, then lower to a simmer for 20-30 minutes. I left mine to simmer for 30-minutes to bring out more flavors. Store leftovers in a glass jar in fridge.

Potato Salad (V)

kaylacastle27@gmail.com (Kayla Castle) — Wed, 08 Sep 2021 21:00:07 GMT

Quick & easy potato salad, yes please! This creamy potato salad is dairy-free and vegan. I peeled my potatoes but that is up to you based on preference. Wait to you try the secret ingredient , YUM!

Recipe

Ingredients:

2 Russet Potatoes, peeled and diced

¼ cup onion, finely chopped

1/3 cup dill pickles, finely diced

½ teaspoon salt & pepper

2 teaspoon apple cider vinegar

1 tablespoon mustard

1/3 cup vegan mayo

1 teaspoon dried herbs, I used half dried basil and half dried cilantro

Method:

1. Add the peeled potatoes to a pot cover 2 inched above with cold water. Bring to a boil, then lower the heat to a medium-low and simmer for 15 minutes. Drain water and return potatoes back to pot.

2. Using a potato masher, slightly mash the potatoes, Next add in the remaining ingredients and stir well. Cover with plastic wrap and chill until ready to serve. Enjoy!

Should you be counting calories for weight loss?

kaylacastle27@gmail.com (Kayla Castle) — Mon, 06 Sep 2021 22:12:45 GMT

I am not a fan of counting calories or macros. Can you lose weight from it? Yes, of course, but you are missing out on a crucial part. The ability to listen to your body needs. We all were born with this ability eating till feel satisfied but past the toddler age, we tend to lose this ability. Why? In part society, parenting style, environment, etc. Learning intuitive eating takes time and a bit of trial & error but this is a learning phase and on the other side is a greater understanding of your body.

So how do we start eating intuitively?

Have a few core principles in mind. I have found the following is the best way to ensure diverse nutrient intake:

A balanced meal or snack is always key

Think protein, carb, and fat every time you eat. Trust me it is easier than you think. A whole-grain sandwich with lean protein of choice and avocado and you got a nutrient-dense balanced meal.

Now is not the time to cut food groups

I don’t advise anyone to cut food groups unless you have an allergy or food sensitivity. For example, cutting carbs is a big NO! I will create another post on why cutting carbs is truly ridiculous.

Have 2 fruits a day

These make a great addition to snacks. Such as a banana or apple with nut or seed butter.

Have at least 1 vegetable with your meal

Veggies are nutritious satiety superheroes.

Include leafy greens with your lunch

Simply because unfortunately leafy greens are commonly under-consumed. Nutrient-dense and aid in satiety.

Hydrate

Water, water, water. Can’t emphasize it enough water is your body's best friend period.

Get back to the basics. In this technology world, we need to take a step back and it's easier than you think:

• Go for a 10-minute walk after dinner. Helps aid in digestion, clear your mind and increases your daily movement.

• With that being said get active. Our bodies are made to move, start working out 30-minutes for 3x/week will jumpstart your mind-body connection

• Try a 10-minute meditation daily

• Be conscious when eating, don’t eat in front of a tv.

Date Oat Bars

kaylacastle27@gmail.com (Kayla Castle) — Mon, 06 Sep 2021 09:30:02 GMT

Growing up did you eat fig newton bars? This is my twist except I am swapping out the figs for Medjool dates. These goodies are gluten-free, dairy-free, refined sugar free, flour-free and vegan! Phew but I mean common on you can’t get a cookie bar any healthier than that!

Recipe

Ingredients:

• 1 ½ cup Medjool dates, chopped and pits discarded ~about 10-11 large dates

• ½ cup water

• ½ navel orange, juiced

• 1/4 teaspoon cardamom powder

• 3 tablespoons plant sterol, melted

• 1/3 cup maple syrup

• ¼ cup unsweetened applesauce

• 1 ½ cup Whole old-fashioned oats

• ¾ cup almond flour

• ½ cup + 1 teaspoon coconut sugar, divided

• ¾ teaspoon + ¼ teaspoon cinnamon, divided

• 1 teaspoon baking powder

• Dash of salt

Method:

1.) Line an 8x8 baking pan with parchment paper.

2.) To make the filling: In a sauce pan whisk together the juiced orange, water & cardamom bring to a boil. Lower to medium heat and add in the chopped dates. Stir for 4-5 minutes till dates are tender and liquid dried up. Set aside, off from heat source.

3.) Preheat oven to 350F while you prep the oat component. In a large bowl mix together the melted plant sterol, apple sauce and maple syrup.

4.) Next stir in the oats, almond flour,1/2 cup coconut sugar, baking powder, ¾ teaspoon ground cinnamon and dash of salt.

5.) Reserve 1/3 of the oat mixture aside, add the remaining oat mixture to the prepared pan. Using a rubber spatula to push evenly down. Top with date component spread evenly. Add the remain ¼ teaspoon cinnamon and 1 teaspoon coconut sugar to the topping mixture, mix.

6.) Sprinkle topping over date filling. I find this easiest to do, by using your (clean) hands to sprinkle the oat mixture. Then use a rubber spatula to lightly press the topping into the bars.

Aging Nutrition

kaylacastle27@gmail.com (Kayla Castle) — Thu, 02 Sep 2021 00:14:36 GMT

As we age so do our body's nutrient needs. Getting adequate nutrition from food is preferred followed by supplementation if needed. Iron, calcium, vitamin D and potassium are the top nutrients that are inadequately met in the US. In this article, we are going to highlight some of the key growth nutrients.

Iron , a common inadequacy among vegetarians/vegans, young children, adolescent girls and women of child-bearing age. Anemia is a common iron-deficient condition. Which affects the quantity of your red blood cells and their ability to carry oxygen. Symptoms of iron deficiency include fatigue, metallic taste, unusual cravings for dirt or ice, cold sensitivity, dizziness, etc.

It is not recommended to supplement with Iron unless your doctor advises you so. Iron consumed in excess is dangerous. Foods such as lean meat, seafood, poultry, iron-fortified cereals, beans and lentils are good iron sources.

Tip: Vitamin C increases iron absorption from food when consumed together! A powerful iron-vitamin C meal example duo would be a chicken stir-fry with bell peppers and lime.

This leads us to our next nutrient; vitamin C

Inadequate Vitamin C consumption symptoms include slow wound healing, bleeding gums and easy bruising. Fruits and vegetables are all great sources of vitamin C.

Vitamin D

With people spending more time indoors it lessens our vitamin D levels. A simple way to fix this is getting outdoors! Go for a 10-minute lunch break to walk in the sunshine. Not only will it increase your vitamin D but also help relieve stress and squeeze some more movement into your day. While our bodies naturally produce some vitamin D, the sun helps to increase production and several products are fortified with vitamin D (orange juice, tuna and dairy products).

Calcium

Calcium keeps our bones and teeth strong. Carries messages from the brain throughout the body, releases hormones, moves muscles and helps to circulate blood. Older adults are especially concerned about inadequate calcium consumption, as well as teenagers and those who follow a restrictive/limited diet. Nowadays a lot of foods are fortified with calcium such as orange juice and tofu. Other sources of calcium include cheese, yogurt, milk and dark leafy vegetables.

Potassium helps regulate fluid balance, regulate muscle contractions and promotes healthy nerve function. Potassium inadequacy symptoms include fatigue, muscle spasms/cramps, muscle aches, and heart palpitations. 98% of Americans are not meeting their daily potassium needs. Sweet potatoes, beets, bananas, lentils, dried fruit, beans and avocados are great potassium sources.

Johnson A RD, LDN, CSP. Is Your Body Trying to Tell You Something? Possible Nutrient Inadequacies and Deficiencies. Eat Right.

Jack Fruit Tacos (V)

kaylacastle27@gmail.com (Kayla Castle) — Wed, 01 Sep 2021 01:14:16 GMT

Seriously, have you tried shredded jack fruit before? Naturally vegan and a great plant-based alternative. Jack Fruit is an exotic tropical plant and fun fact, is the largest fruit tree in the world! Weighing up to 80lbs! A protein source filled with antioxidants, vitamin C, magnesium, copper, manganese, potassium and fiber. With a subtle taste, they make a delicious taco!

Recipe

Ingredients:

• 1 package (7oz) Shredded Jack Fruit

• 1 cup baby bella mushrooms, chopped into small pieces

• ½ red bell pepper, chopped

• 3 scallions (green +white parts) chopped

• ½ teaspoon smoked paprika

• 1 teaspoon garlic powder or 1 clove minced

• 1 teaspoon jalapeno sauce or sub for 1 teaspoon chili powder or cumin

• 1/3-1/2 cup salsa, depending on preference I like using ½ cup

• Salt & pepper to taste

• 1 tablespoon plant sterol

• Dash of red chili flakes

• Taco shells, I used Jicama taco shells

• Optional add-ins: DF cheese, leafy greens, guacamole…

Method:

1. Heat skillet over medium heat and melt the plant sterol. Add in the onions and sauté for 5 minutes. Next add in the bell pepper and cook for 3-4 minutes.

2. Next add in the shredded jack fruit and scallions. Sauté for 5 minutes, then lower heat to medium-low. Add in the remaining ingredients minus the tacos and optional add-ins.

3. Let simmer for 10 minutes. Stuff taco shells and top with topping

Maca No-Bake Bites

kaylacastle27@gmail.com (Kayla Castle) — Fri, 27 Aug 2021 00:08:36 GMT

Oh, how I love Maca!
Deliciousness butterscotch, caramel taste is my favorite. Great sources of Iron, Copper and vitamin C. Not only that this medicinal plant helps support increased male fertility, sex drive, mood, help relieve PMS and menopause symptoms, and enhance sport performance.

Recipe

Ingredients:

• 1 cup Medjool dates, pits removed and soak in hot water for 10-minutes

• ¾ cup old-fashioned whole oats

• 1/3 cup nut or seed butter of choice

• 2 tablespoons of Maca powder

• 1 tablespoon of sweetener (honey or maple syrup)

• ¼ cup dark chocolate, chopped

• 3-4 tablespoons milk, I used unsweetened almond milk

Method

1. After letting the dates soak for 10 minutes in hot water drain them and place in food processor. Along with the peanut butter and sweetener of choice. Put on high speed till contents breaks down into little pieces.

2. Next add in the oats and Maca powder. Place food processor on high and process while slowly adding in the milk, 1 tablespoon at a time. You may need to switch to pulse function till a ball of batter forms.

3. Remove the blade and mix in the dark chocolate.

4. Using a cookie scoop form ~1 tablespoon of batter, rolled into balls. Place in fridge to set. Enjoy! Keep stored in fridge.

High Cholesterol & Nutrition Intervention

kaylacastle27@gmail.com (Kayla Castle) — Mon, 23 Aug 2021 23:45:06 GMT

According to the CDC, 29 million adult Americans have high cholesterol. Low-density lipoprotein (LDL) is the bad cholesterol that is found in your bloodstream. High-density lipoprotein (HDL)l is the good cholesterol that helps get rid of LDL cholesterol.

Limit saturated and trans fats

Animal proteins contain saturated fats, individuals with high cholesterol should limit consumption. Have red meat, no more than 2x a week and reach for lean cuts of meat (85% lean & up), the higher percentage lean the better. Lean cuts of meat have less saturated fat. Instead reach for healthy fat sources; avocados, olive oil, nuts & seeds are great options.

Reduce your meat consumption, as an alternative try plant-based protein options

Plant based proteins do not contain saturated fat and are rich in minerals, vitamins and fiber. Beans, nuts, tofu, and soy are great options. Limit to having red meat to 2x a week with minimum 85% or higher lean. Lean cuts of poultry and fish are better options for heart health.

Heart-healthy omega-s’s are golden

Eating fatty fish twice a week reduces your risk of having a stroke. Salmon, albacore tuna, sardines, herring and mackerel have the highest levels of omega-3’s.

Always fiber, always!

Americans do not consume enough fiber! The recommended daily fiber consumption is 25g for females and 30g for males. Soluble fiber reduces cholesterol absorption in the bloodstream. By binding to the small intestine, fiber attaches to cholesterol and is excreted with feces. Oats, nuts, berries, apples, beans, lentils, sweet potatoes, broccoli and flaxseed meal are excellent options rich in soluble fiber.

1. American Dietetic Association. Nutrition Therapy for High Cholesterol. Eat Right.org

Cinnamon Banana Cake GF/DF

kaylacastle27@gmail.com (Kayla Castle) — Sun, 22 Aug 2021 22:02:18 GMT

I was looking to whip up a quick dessert after a long day and this creation was delicious. Gluten-free, dairy-free and refined sugar-free. This cake is all the sweet and wholesome goodness minus the sugar and gluten. I frosted mine with organic vanilla coconut frosting but that is optional and would taste delicious without.

Recipe

Ingredients:

• 1 cup Oat flour

• ½ cup + 2 tablespoons Almond flour

• ½ cup maple syrup

• 1 egg

• ¼ cup olive oil or melted coconut oil

• 2 bananas

• 1 teaspoon ground cinnamon

• ½ teaspoon baking soda

• 1 ½ teaspoon baking powder

• 1 teaspoon vanilla extract

• Frosting of choice, I used Organic Vanilla Coconut Frosting

Method:

1. Preheat oven to 350F and line an 8x8 baking pan with parchment paper.

2. In a large bowl combine the mashed bananas, maple syrup, egg and oil of choice. Slowly mix in the oat flour, followed by the almond flour. Stir till mixed, then add in the cinnamon, baking soda, baking powder and vanilla extract.

3. Pour batter into prepared pan and bake for 25-30 minutes till done. Test with a toothpick. Let sit on wire rack till cool. When cool frost with frosting and enjoy!

Feeling Sluggish?

kaylacastle27@gmail.com (Kayla Castle) — Wed, 18 Aug 2021 16:15:02 GMT

Are you feeling tired? Muscle weakness or sore and aching muscles? Moody? Poor concentration? Overall sluggish? Fatigue can have a big impact on your daily day-to-day and life. Unfortunately, fatigue increases with aging (chronic low-grade inflammation). Fatigue is strongly associated with poor physical performance, negatively associated with the increased disability, mortality and hospitalizations.

Check out the foods below that combat fatigue and boost energy!

• Reach for those omega-3’s, known to improve concentration and energy levels. Fatty fish, ground flaxseed meal, chia seeds, walnuts and avocados are rich in omega-3’s.

• Hydrate with herbal teas and water. Skip sugar-laden drinks as they are energy zappers

• Have a protein with each meal and snack. Nuts, string cheese, lean cuts of meat, fish, tofu and beans are all great sources.

• Eat every 3-4 hours and don’t skip meals. Avoid big meals which can lead to that dread 3 pm slump.

• Magnesium helps the body convert food into energy. Reach for nuts, especially almonds, hazelnuts and cashews, all rich in magnesium.

• Caffeine can be used in moderation to improve energy however it should not be your go-to. Coffee is a temporary fix, not a long-term solution. Instead, focus on creating a nutrient-dense sustainable diet that keeps blood sugar levels balanced and increase energy!

Azzolino D, Arosio B, Marzetti E, Calvani R, Cesari M. Nutritional Status as a Mediator of Fatigue and Its Underlying Mechanisms in Older People. Nutrients. Feb 2022.

Chocolate Hazelnut Banana Cookies

kaylacastle27@gmail.com (Kayla Castle) — Wed, 18 Aug 2021 00:11:46 GMT

Softy & chewy cookies are the best, AM-I-Right! Oh, did I mention there vegan too! The chocolate, hazelnut spread and banana flavors all complement each other soo good. I love having these with a glass of oat milk!

Recipe

Ingredients:

• 1 1/3 cup oat flour

• ½ cup unsweetened cocoa

• ¼ cup coconut oil, melted

• ¼ cup chocolate hazelnut spread such as Nutella or similar version, *make sure DF if vegan

• 2 ripe bananas, ripe

• ½ cup coconut sugar

• ½ teaspoon baking soda

• ½ teaspoon salt

• ¼ cup chocolate chips

Method:

1.) Preheat oven to 375F and line a cookie sheet with a non-slip mat.

2.) In a medium bowl combine the mashed banana, coconut oil and chocolate hazelnut spread. Slowly mix in oat flour and unsweetened cocoa. Then add in coconut sugar, baking soda and salt. Next slowly add in chocolate chips.

3.) Using a cookie scoop, form ~1 tablespoon of batter spread out on pan. Bake for 9-12 minutes till done.

Blueberry Bread

kaylacastle27@gmail.com (Kayla Castle) — Mon, 16 Aug 2021 10:00:17 GMT

Light & fluffy blueberry bread is what dreams are made of. Last week while shopping there was a 2-for-1 deal at the farmers market. While I was thinking what do to with an extra pint of bloobs before they spoil, blueberry bread popped in my mind. Blueberries are jammed packed with antioxidants, vitamins K/C and manganese. Studies have shown blueberries are powerful antioxidants that help protect against DNA damage aka anti-aging & anti-cancer benefits. Yup, I don’t think I need to convince any more, add more blueberries to your diet!

Recipe

Ingredients:

• 2 cups Spelt flour (can swap for gluten free flour mix or all-purpose)

• 1 ¼ cup fresh blueberries, picked over for stems and any mushy berries

• ½ cup coconut sugar

• ¼ cup light brown sugar, packed or sub for more coconut sugar

• 1 stick unsalted butter, softened to room temperature

• 2 large eggs

• 5.3oz vanilla yogurt, I used DF

• 2 tablespoons milk, I used oat milk

• 1 ½ teaspoon baking soda

• ½ teaspoon baking powder

• ½ teaspoon salt

• Optional a handful of white chocolate chips (about ~1/4 cup)

Method:

1.) Preheat oven to 350F and line a bread pan with parchment paper. In a large bowl combine the flour, sugars, baking soda, baking powder and salt.

2.) In another bowl or stand mixer add the softened butter, eggs, yogurt and milk. Beat till mixed about 2 minutes. Slowly add in the flour mixture till fully incorporated. Do not over mix.

3.) Remove mixer and grab a rubber spatula. Gently fold in the blueberries trying not to break them open. Then if using white chocolate chips, fold in also. Pour batter into bread pan.

4.) Bake for 50-60 minutes, checking often after 45-minute mark. Test with toothpick test. Let sit in pan till cool.

Toning Up & Fat Loss

kaylacastle27@gmail.com (Kayla Castle) — Thu, 12 Aug 2021 00:35:23 GMT

What Works & What Doesn’t

When trying to tone up and lose weight, undereating can negatively impact your goals. Here’s why, your body's priority is to support crucial body functions; respiration, brain functioning, digestive health… After basic body functions needs are meet then the remaining nutrition can go towards muscle growth. Further undereating slows down the metabolism and disrupts hormonal balance. All counterintuitive to reaching your fitness goals. Instead, you need energy to support body functions, workout and aid in muscle recovery.

How much should you eat to lose weight?

A good starting point is to calculate how many calories your body needs a day. Then subtract 500 calories from your total.

Does that mean I need to cut the carbs and up my protein?

No, balance is always key! Meaning we want balanced meals with fat, protein and carbohydrates. Eating 4-6 small meals a day keeps the metabolism fueled and burning.

*Quick note on protein powder/shakes: no, you don't need to buy any “special” items to lose weight. Protein powder can be helpful for people who struggle to eat enough calories/daily or don’t feel have time to eat. But absolutely not necessary and only should be viewed as an addition not your main nutrient source,

Mulberry Oatmeal Cookies

kaylacastle27@gmail.com (Kayla Castle) — Wed, 11 Aug 2021 10:00:02 GMT

Have you baked with mulberries before? If not, it is going to be your new go-to! The best tasting and freshest mulberries I ever had are from Iran and I have a big bag of them. Mulberries are great sources of antioxidants, vitamin C and iron. Each bite of these cookies has a delicious taste of mulberry oatmeal goodness.

R ecipe

Ingredients:

• 1 cup whole old-fashioned oats

• 1 cup oat flour

• ¼ cup coconut sugar

• 1 egg, I didn’t try with flax egg but think it would work

• 1 ripe banana, mashed

• ¼ cup honey, can sub for maple syrup

• 3 tablespoons plant sterol, melted

• 1 teaspoon ground cinnamon

• 1 ½ teaspoon baking soda

• Pinch of salt

• ¼ cup chocolate chips, *optional

• ¼ cup mulberries, stems removed

Method:

1. In a medium bowl combine the mashed banana, honey, plant sterol and egg. Slowly add in the whole oats, oat flour and coconut sugar.

2. Next stir in the cinnamon, baking soda and pinch of salt.

3. Lastly, fold in the mulberries and chocolate chips. Place bowl in fridge for 20 minutes.

4. Preheat oven to 350F and line a cookie sheet with parchment paper. Using a cookie scoop form about ~1 heaping tablespoon of batter on sheet. Bake for 9-11 minutes, let cool.

Carrot & Beet Salad

kaylacastle27@gmail.com (Kayla Castle) — Mon, 09 Aug 2021 10:00:02 GMT

This combo is fire. We are so over boring salads here, we want all the flavors! Together beets and carrots are phyto-nutrient rich stimulating the digestive system. Aid in gut health by improving digestion and relieve constipation.

Beets are excellent sources of folate, iron, potassium, manganese and vitamin C.

Carrots are excellent sources of vitamin A, vitamin C, fiber, manganese and potassium.

Recipe

Ingredients:

2 large carrots, stems removed

6 baby beets, cooked ( I purchased pre-cooked beets)

1 tablespoon olive oil

2 tablespoon red wine vinegar

Salt to taste

Method:

1. Use a peeler to peel carrots into thin strips. Place in a medium sized bowl. Thinly slice the beets and then cut in half, place in bowl.

2. Pour the olive oil, red wine vinegar and sprinkle of salt over salad. Mix to ensure dressing evenly coats. Store in fridge till ready to eat, enjoy!

Wholesome Chocolate Oat Muffin

kaylacastle27@gmail.com (Kayla Castle) — Wed, 04 Aug 2021 19:20:41 GMT

It’s muffin time! Made with wholesome ingredients and naturally sweetened without added sugars. These muffins pack-well and are perfect for a snack at work/school. Gluten-free, refined sugar-free, dairy-free and easily vegan just swap the egg for a flax-egg.

Recipe

Ingredients:

1 ½ cup Oat flour

¾ cup Old fashioned whole oats

2/3 cup maple syrup

1 egg

1 cup unsweetened apple sauce

¼ cup unsweetened almond milk

¼ cup coconut oil, melted

1 teaspoon ground cinnamon

1 teaspoon vanilla extract

½ teaspoon salt

2 ½ teaspoon baking powder

1/3 cup chocolate chips

Method:

1.) Preheat oven to 375F and spray a muffin pan with cooking spray.

2.) In a large bowl add the oat flour, whole oats, cinnamon, salt and baking powder.

3.) Make a well and in the center add the maple syrup, almond milk, egg, vanilla extract and melted coconut oil. Mix thoroughly to fully mixed. Lastly, mix in the chocolate chips.

4.) Pour batter into each muffin tin, should make about 12 muffins.

5.) Bake for 17-22 minutes, till passes toothpick test. Mine took 18 minutes to cook, then let cool.

Zucchini Salad

kaylacastle27@gmail.com (Kayla Castle) — Mon, 02 Aug 2021 16:55:23 GMT

Summer is the best & cheapest time to stock up on zucchini. And this salad is perfect for using up extra zucchini in your fridge. This salad is simple to make, ready quick and a crowd pleaser.

Recipe

Ingredients:

2 medium zucchinis

½ tablespoon olive oil

½ lemon, juiced

1 tablespoon balsamic vinegar

1 teaspoon garlic powder

Pinch of salt

Method:

1.) Trim zucchini ends then cut in half. Using a peeler, peel zucchini into thin strips.

2.) Heat olive oil in a skillet over medium heat. Add the zucchini and sauté for 6-8 minutes or until water is released, stirring occasionally.

3.) Lower heat to a simmer, add in the remaining ingredients and stir. Cover skillet with a lid and sit for 10 minutes. Enjoy!

Healthy Travel Tips

kaylacastle27@gmail.com (Kayla Castle) — Thu, 29 Jul 2021 21:03:58 GMT

My top 6 healthy travel tips!

1. Hydration is key!

I always have a bottle of water with me whether I am traveling or not. Regularly staying hydrated can kelp with jet lag, fatigue and headaches. If traveling somewhere tropical and/or will be outside for hours it is very important to stay hydrated.

2. Easy on the alcohol

I know, I know, you are on vacation! Alcohol is dehydrating, this is especially important to remember on tropical vacations. The recommended alcohol beverage per day is 1 serving for women and 2 servings for men. Alternating alcohol alongside a glass of water is a good way to help keep your body hydrated

3. Pack snacks!

If you know me, in addition to having water packed with me, I also always have a stash of snacks with me. Why? When hanger comes along, it is more tempting to grab sugar-laden foods. Having your healthy snacks curb your hanger and not spike your blood pressure. Raw nuts, vegan protein bars and bananas are my favorite snacks to pack!

4. Get moving!

I am NOT the type of person to sit around all day on the beach. I am always on the go. Walking everywhere to see local sites. Now I am not saying you need to run around every day on vacation but walking around exploring the area is a fun active way to experience as a local.

5. Sunscreen

Don’t forget it! If you do get sunburn, look for an after sun-care product that contains Aloe Vera.

6. Have a veggie-focused meal .

Don’t skip out on the veggies just because you’re traveling. Maintaining a healthy balanced diet will keep both your mood and energy up.

Paleo Chipotle Chicken Tenders

kaylacastle27@gmail.com (Kayla Castle) — Mon, 19 Jul 2021 10:00:18 GMT

Bring me all the spices! These tenders are made a breeze using an air-fryer. If you don’t have one, no worries! An oven works too just the duration may need to be adjusted. Instead of bread crumbs I used almond flour. That truly gives a bread crumb taste minus the bread!

Recipe

Ingredients:

• 1 package chicken breast tenders (1-1.5lb)

• ½ cup + 1 tablespoon almond flour

• 1 teaspoon chili powder

• 1 teaspoon smoked paprika

• ½ teaspoon garlic powder

• ¼ teaspoon dried cilantro

• Salt & pepper to taste

Method:

1. On a plate mix together the almond flour and spices. Preheat air-fryer to 400F.

2. Coat chicken tenders in mixture and evenly spread out in air-fryer.

3. Cook for 18 minutes, flipping after 10 minutes. Enjoy!

Inflammation Series-Part 2

kaylacastle27@gmail.com (Kayla Castle) — Thu, 15 Jul 2021 10:00:09 GMT

Get those ZZZ’s

Sleeping allows the body to recharge and refresh the brain. Inadequate sleep is linked to higher body weight, decreased concentration, decreased athletic performance, increased risk of heart disease and decreased immune function. 6-8 hours of sleep a night is ideal.

We like to move it move it

Engaging in 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity exercise reduces inflammation. Exercising gets things moving in the body and helps to flush out bacteria from the airway and lungs. I have a new post coming soon that goes into further depth about the link between exercise and immunity.

Stress-busters

By now we all know stress whether it is emotional or physical, can negatively impact the body and the immune system. Stress reduces the immune system's ability to fight off antigens and corticosteroids which can suppress the immune system. Try meditation, it can be an effective way to help manage stress.

Maintain a healthy weight

Having excess weight especially excess abdominal fat increases inflammation risk. Fat cells produce and secrete compounds. Immune cells look and target invaders, resulting in overactive immune cells thus decreasing their effectiveness. Reducing excess body fat and weight can increase immune function.

Chocolate Banana bread (V, GF, DF)

kaylacastle27@gmail.com (Kayla Castle) — Wed, 14 Jul 2021 10:00:02 GMT

Another banana bread recipe coming your way! This delicious chocolatey banana bread is refined flour, refined sugar, dairy-free and gluten-free. For an extra chocolate punch, I added some chocolate chips but you can omit if you like. The special ingredient that takes this bread up a notch is dairy-free yogurt, adds flavor and doesn’t dry the bread out.

Recipe

Ingredients:

• 2 ripe bananas, mashed

• 1 cup oat flour (can sub for spelt flour but not GF)

• ¼ cup fine almond flour

• 5.3 oz dairy-free yogurt

• 1/4 cup coconut oil, melted

• 1/3 cup coconut sugar

• 1 teaspoon apple cider vinegar

• 1 teaspoon baking powder

• ½ teaspoon baking soda

• ½ teaspoon salt

• 1/3 cup chocolate chips

Method:

1. Preheat oven to 350F and line a bread pan with parchment paper.

2. In a large bowl combine the spelt flour, almond flour, coconut sugar, baking powder, baking soda and salt.

3. Make a well and in the center add the melted coconut oil, yogurt and apple cider vinegar. Mix well till incorporated. Lastly, stir in the chocolate chips.

4. Pour batter into bread pan and shake gently to ensure batter is leveled. Bake for 44-46 minutes till passes toothpick test. Let cool in pan.

Chicken Quesadillas

kaylacastle27@gmail.com (Kayla Castle) — Mon, 12 Jul 2021 10:00:15 GMT

Quesadillas are one of my classic go-to meals. Especially when I don’t feel like cooking or have very little food in the fridge. Don’t eat meat? No problem! Eliminate the chicken and add more veggies. I usually only make veggie quesadillas but this time I had some leftover chicken to use up.

Recipe

Ingredients:

• 1 medium chicken breast, poached & shredded

• 10 baby bella mushrooms, chopped

• ½ red bell pepper, diced

• ¼ yellow onion, diced

• 1 avocado, sliced

• 1/3 cup mild salsa

• 1/3-1/2 cup cheddar or mozzarella shredded cheese, optional

• 1 teaspoon smoked paprika & garlic powder

• Salt & pepper to taste

• ½ teaspoon cumin powder

• Tortillas, I used brown rice

• 2 teaspoon plant sterol, divided

Method:

1. Heat a skillet over medium heat. Melt 1-teaspoon of plant sterol and add the mushrooms. Cook stirring often for 5 minutes. Next add in the onion and bell pepper. Sauté for another 4-5 minutes till tender. Lower heat to low. Add the spices, shredded chicken and salsa. Cover skillet with lid and let simmer for 3 minutes. Add filling to a medium bowl.

2. Prepare your quesadillas. On the tortilla add the filling to one side of the tortilla. Top with avocado and sprinkle of cheese. Fold tortilla in half.

3. Melt the remaining 1 teaspoon plant sterol in skillet over medium-low heat. Add tortillas 1-2 at a time. Cook about 4 minutes on each side till lightly golden. Continue with rest of quesadillas.

Mango con Limon y Chile

kaylacastle27@gmail.com (Kayla Castle) — Sat, 10 Jul 2021 10:00:02 GMT

Looking to spice up your mango! Then you are in luck, this combo is sweet-savory deliciousness. You will not want to eat a mango plain ever again!

Recipe

Ingredients:

1 mango, pit and peel removed

1/2 lime

1/8-1/4 teaspoon chili powder, love the heat? Add more chili powder or try cumin powder!

Method:

1. Place mango in a bowl or on a plate. Squeeze lime juice all over then sprinkle with chili powder.

Apricot Mango Smoothie

kaylacastle27@gmail.com (Kayla Castle) — Fri, 09 Jul 2021 13:35:35 GMT

Happy Friday! Celebrate the weekend with this sunshine in a cup! Apricots are excellent sources of antioxidants, vitamins C, potassium and vitamin A.

Recipe

Ingredients:

• 8 apricots, washed, sliced in half and pits removed

• 1 cup frozen mango

• 1 banana

• ½ cup milk, I used unsweetened almond milk

• ½ water, more if needed to thin

Method:

1. Add all ingredients to smoothie and blend till smooth. Enjoy!

Gut Microbiota Nutrition

kaylacastle27@gmail.com (Kayla Castle) — Wed, 07 Jul 2021 10:30:02 GMT

Nutrition and lifestyle have a crucial impact on the gut microbiota. Striving for a diverse intestinal bacterial population is key for a healthy gut.

Probiotics vs Prebiotics

Probiotics and Prebiotics work to support healthy bacteria, supports the body ability to fight off bad bacteria. Prebiotics differ as they are not digested in the upper GI tract and promote good bacteria growth. Interestingly prebiotics is also associated with joint health and increased calcium absorption. Having a positive impact on both osteoarthritis and knee pain. On the other hand, probiotics work to maintain healthy gut flora bacteria balanced.

Prebiotic rich foods: whole grains, garlic, onion, bananas, asparagus, leeks, beans and artichokes.

Probiotic rich foods : kefir, yogurt, sauerkraut, tempeh, miso, sourdough and kombucha.

Foods that promote bad bacteria growth

Consuming high amounts of meat, especially red meat and excess refined carbohydrates negatively impacts the gut microbiota. High sugar and carbohydrate consumption negatively impact the gut by increasing fungus risk, such as Candida.

1. Hills R, Pontefract B, Mischcon H, Black C, Sutton S, Theberge C. Gut Microbe: Profound Implications for Diet and Disease. Nutrients. 11(7): 1613.

Vegan Chocolate Chip Cream Cheese Cookies

kaylacastle27@gmail.com (Kayla Castle) — Tue, 06 Jul 2021 17:42:14 GMT

Light, airy and creamy vegan cookies are a must! I used DF cream cheese, but of course you can easily swap for regular cream cheese. These cookies are ready fast, only need to pop in fridge for 10-minutes then get to baking. Allergy-friendly cookies without refined, sugar/flour, eggs, dairy or butter. To keep recipe DF, make sure to use DF cream cheese and chocolate chips!

Recipe

Ingredients:

• 1 cup Oat flour

• 1/3 cup coconut sugar

• 2.5 tablespoon coconut oil, melted

• Pinch of salt

• ½ teaspoon baking powder

• ¼ cup cream cheese, softened to room temp

• ¼ cup milk, I used unsweetened almond milk

• 1/3 cup chocolate chips

Method:

1. In a medium bowl combine the cream cheese, melted coconut oil and coconut sugar.

2. Slowly alternate adding in the oat flour and milk. The batter will be on the thick side, this is good. Next stir in the salt and baking powder.

3. Lastly fold in the chocolate chips. Pop in fridge while you preheat oven to 350F.

4. Line a cookie sheet with parchment paper. Using a cookie scoop form about ~1 tablespoon cookie dough ball, space out on parchment paper lined pan.

5. Bake for 9-11 minutes, till done. Let cool

4th of July Parfait Dessert (Vegan)

kaylacastle27@gmail.com (Kayla Castle) — Wed, 30 Jun 2021 11:31:22 GMT

Kick off 4th of July weekend with this delicious treat! With layers of vanilla vegan cake, coconut cream, strawberries and blueberries. This refined flour free, refined sugar free, dairy free and gluten free is a great healthy treat. It tastes even better the next day, the flavors get to marinate and kick into full gear!

**Note: Place 2 cans of full fat coconut milk in fridge the day before making this recipe.

Vegan Vanilla Cake

• 1 cup + 1 tablespoon almond flour

• 1 cup oat flour

• ½ cup coconut sugar

• 3 tablespoons coconut oil, melted

• 3 tablespoons plant sterol, melted

• ¼ cup maple syrup

• 2 teaspoon baking powder

• 1 tablespoon apple cider vinegar

• ½ cup unsweetened almond milk

Method

1. Preheat oven to 350F and line an 8x8 baking pan with parchment paper.

2. In a large bowl mix together the almond flour, oat flour, baking powder and coconut sugar. Create a well and add the rest of ingrdents in center of well. Mix till throughly combined

3. Pour batter into baking pan and bake for 30-33 minutes, till passes toothpick test.

4. Let cool while you prep the coconut cream and fruits

Fruits

• Strawberries, stems removed and chopped

• Blueberries

Coconut cream

• 2-cans of full fat coconut milk that was in refrigerator

• 2 tablespoons coconut sugar

Method

1. Do not shake cans. Open gently with can opener. Using a spoon scoop of the coconut fat (solid white color on top) below will be coconut water. Can save coconut water for a smoothie!

2. In a small bowl whisk together, the coconut fat and sugar. Set aside

Parfait Assembly

You will need small containers or mason jars. Cut the cooled cake into 1-inch chunks. Layer ingredients in the following order; first with cake, then with coconut cream and top with fruit. Lastly top with additional coconut cream.

High-Intensity Interval Training 101

kaylacastle27@gmail.com (Kayla Castle) — Tue, 22 Jun 2021 10:00:09 GMT

What are HIIT workouts?

High-Intensity Interval Training (HIIT) workouts are cardiorespiratory-based workouts. With a work interval followed by a rest interval. During the work period, your workout as hard as you can, about 80-95% of your maximal aerobic capacity. During the rest period, you recover and refocus on gaining control of your breathing.

What are HIIT workouts good for?

1. Increasing anaerobic and aerobic fitness levels.

2. Burin a lot of calories in a short amount of time. Followed by an increased metabolic. rate even after you finished the HIIT workout.

3. HIIT workouts are great at reducing subcutaneous ad abdominal fat.

4. Improves oxygen utilization.

5. Increase insulin sensitivity

6. Reduces blood pressure, heart rate and fasting insulin levels.

Let’s-go! How do I structure an HIIT workout?

The optimal duration of a HIIT workout is 10-20 minutes. Break down each minute as 30-seconds work: 30-seconds rest. If you are advanced you can play around with the breakdown. Such as 45-seconds work: 15-seconds rest.

What exercises should I do?

My favorite HIIT workout is jump roping! Sprinting and doing other high-intensity exercises are also great options. Stay tuned I will be posting a 12-minute HIIT reel workout on Instagram later this week!

How often should I do a HIIT workout?

Since HIIT workouts are intense endurance-based workouts, they should be limited to 1-2x a week. It is not recommended to do a HIIT workout back-to-back. Instead, they should be spaced out (i.e. Monday/Friday). If you are new to HIIT workouts, start with 1x a week for 10 minutes. Then from there, you can add another session or slowly increase the duration.

Cinnamon Oat Bars

kaylacastle27@gmail.com (Kayla Castle) — Mon, 21 Jun 2021 10:00:02 GMT

Another day, another baked oat recipe! With hints of cinnamon and banana, these delicious fiber packed bars will keep you full to your next meal and satisfy your sweet tooth.

Why I love baking with oats?

• Oats contain the antioxidant avenanthramides, which display a protective element against heart disease

• Great sources of copper, iron, selenium, zinc, manganese, phosphorus & magnesium.

• Oats contain beta glucan which can help lower cholesterol and stabilize blood sugar

Recipe

Ingredients:

• 2 cups oat flour

• ½ cup Old-fashioned whole oats

• 3 ripe bananas, mashed

• ½ cup maple syrup

• 2 teaspoons ground cinnamon

• 1 teaspoon baking powder

• 1 teaspoon vanilla extract

• Pinch of salt

• 1/3 cup + 2T chocolate chips

Method:

1. Preheat oven to 350F and line a 9x9 baking pan with parchment paper.

2. In a large bowl add the mashed bananas and maple syrup.

3. Stir in the remaining dry ingredients, minus the chocolate chips. Lastly, fold in the chocolate chips.

4. Pour batter into dish and bake for 18-21 minutes, till passes toothpick test.

Tips for picking a good watermelon + a smoothie recipe!

kaylacastle27@gmail.com (Kayla Castle) — Sat, 19 Jun 2021 10:00:03 GMT

If its summer, it must be watermelon season! Antioxidant-packed, good sources of vitamin C, potassium, vitamin A, and copper.

Tips for picking a good watermelon:

Give in a knock! A deep/hollow sound indicates that watermelon is ripe and ready to eat.
· Stripes are in-season! A ripe watermelon has bold stripes, with a dull color.
The rounder, the better! Skip over the oval-shaped watermelon and choose a round one. Round- watermelons are sweeter and more flavorful compare to oval shaped.

Watermelon Smoothie:

Ingredients :

1 cup watermelon

1 cup unsweetened almond milk

1 small banana

½ cup frozen raspberries & cherries

Method:

Add all ingredients to blender & blend till smooth. Enjoy!

Strawberry Dreams Green Smoothie

kaylacastle27@gmail.com (Kayla Castle) — Wed, 16 Jun 2021 10:00:03 GMT

This smoothie has been my new go-to after an intense workout. I add a scoop of vegan vanilla protein powder to help aid in muscle recovery. The result, is a delicious creamy green smoothie. Plus, with this warmer weather, I look forward to a cold drink after a sweat sesh.

Recipe

Ingredients:

• 1 frozen banana

• 1 scoop vegan vanilla protein powder

• ½ cup frozen strawberries, *frozen cherries would be a delicious option too!

• 1 ½ cup unsweetened almond milk

• 1 tablespoon peanut butter

• 2 heaping handfuls spinach

• Optional: 3 drops liquid elderberry, 4 drops liquid low-sodium magnesium & 1 scoop of collagen peptides

Method:

1. Add all ingredients to blend & blend till smooth, enjoy!

Farmers Market Guide

kaylacastle27@gmail.com (Kayla Castle) — Tue, 15 Jun 2021 10:00:02 GMT

I have loved going to farmers markets ever since I was a kid. Seeing all the fresh in-season produce would give me inspiration for new recipes to make.
"Without farmers, there is no food"

1. Seasonal is the way to go , knowing which foods are in-season will be better tasting and lower cost compared to out of season produce.

2. Early bird gets the worm, going early increases your chances of getting produce in its prime. Waiting till the end of day you may be left with lower quantity and quality options.

3. Going later may have some perks , some farmers market offers end of the day deals. The selection will be narrow but might be worth it depending on what you plan to purchase.

4. Plan ahead , plan your week menu out before heading out to the shops. This helps reduce food waste and staying within your budget.

5. Buy in bulk , buying in-season produce in bulk has a lower price unit. With the leftovers try new recipes that involves drying, canning and freezing.

6. Lastly bring reusable bags and change , farmers market vendors often do not accept credit cards or have plastic bags. Remembering to bring change and reusable bags will facilitate a smoother, quicker and more enjoyable time at the farmers market.

Chunky Monkey Breakfast Cookies

kaylacastle27@gmail.com (Kayla Castle) — Mon, 14 Jun 2021 13:53:52 GMT

Cookies for breakfast! Healthy cookies that wont spike blood pressure. Refined flour, refined sugar, gluten-free, dairy-free and vegan. I love to have a cookie for my afternoon snack. Fiber-packed these cookies will keep you full till your next meal!

Recipe

Ingredients:

• 1 cup Old-fashioned oats

• 1 cup oat flour

• ½ cup nut or seed butter, I used PB

• 2 ripe bananas, mashed

• 2 tablespoons ground flaxseed

• 1/3 cup maple syrup

• ½ teaspoon baking powder

• Pinch of salt

• Heaping 1/3 cup of chocolate chips

Method:

1. Preheat oven to 325F and line a baking pan with a non-stick mat or parchment paper.

2. In a large bowl combine the maple syrup, bananas, nut/seed butter and ground flaxseed. Slowly add in the oat flour and whole-oats. Next stir in the baking powder and salt. Lastly fold in the chocolate chips.

3. Using a cookie scoop form about ~3 tablespoons of batter into rounds on baking pan.

4. Bake for 14-17 minutes, depending on size of cookies. Let cool on baking pan. Enjoy!

Inflammation Series - Part 1

kaylacastle27@gmail.com (Kayla Castle) — Thu, 10 Jun 2021 10:00:12 GMT

Inflammation is a normal body response that the immune system is working and fighting an infection. Chronic inflammation however can cause destructive reactions that impact the effectiveness of your immune system, damage cells and DNA.

Inflammation biomarkers:

Increased Cytokine production resulting in increased cytokines in the bloodstream. Resulting in the liver producing acute phase reactants (APRs), an inflammation biomarker. Chronic inflammation is linked with chronic diseases; Type 2 Diabetes, heart disease, metabolic syndrome, cancer, arthritis and obesity.

What foods are anti-inflammatory?

Whole foods in their natural element such as;

• Fruits

• Vegetables, especially dark leafy greens (kale, collards, spinach...)

• Nuts

• Olive oil & coconut oil

• Fatty fish (tuna, sardines, salmon)

• Dark chocolate (70% and up)

• Green tea

• Herbs, especially basil & dill

• Spices (turmeric, ginger)

What about red wine?

While red wine has antioxidants and anti-inflammatory properties, it is not recommended to start drinking alcohol if you currently don’t. Keep in mind while there are health benefits associated with red wine, the recommended serving size is 1 glass a day for women (150 ml) and 2 glasses a day for men (300ml).

What foods are pro-inflammatory ?

High consumption of these foods is linked to inflammation.

• Refined carbohydrates (white bread, white flour pasta, pastries)

• Fried foods

• Sugar-sweetened beverages

• Red meat and processed meat

• Margarine, lard, shortening

References

1. Gordon B. Can Diet Help with Inflammation? March 2020. Accessed from https://www.eatright.org/health/wellness/preventing-illness/can-diet-help-with-inflammation

2. Franz, M. Nutrition, Inflammation, and Disease. Feb 2014. Accessed from https://www.todaysdietitian.com/newarchives/020314p44.shtml

Buffalo Chickpea Burgers

kaylacastle27@gmail.com (Kayla Castle) — Wed, 09 Jun 2021 10:00:04 GMT

Vegan burgers that are not difficult to make? Oh yes, it is happening! These burgers are spicy thanks to the buffalo sauce and very filling. Full of fiber and plant-based protein. Perfect for a quick lunch and freeze well to have in the future.

Recipe

Ingredients:

• 1 can chickpeas, rinsed and pat-dried

• 1 cup cooked couscous, can sub with quinoa for a gluten-free option

• ½ old fashioned rolled oats

• ¼ cup + 1 tablespoon buffalo sauce

• 1 teaspoon garlic powder

• ¾ teaspoon smoked paprika

• ½ teaspoon salt, pepper and cumin

• 1 teaspoon plant sterol

Method:

1. To the food processor add the chickpeas, oats, buffalo sauce and spices. Pulse the mixture till chopped but not mushy. It is okay if a few chickpeas are intact.

2. Place mixture in a medium size bowl. Mix in the dry couscous. Forming burger shapes about 1/3cup sized.

3. Heat a skillet over medium heat and melt plant sterol. Add burgers to pan cook 4 minutes on each side. Enjoy!

Strawberry Banana Bread

kaylacastle27@gmail.com (Kayla Castle) — Mon, 07 Jun 2021 12:59:13 GMT

Anything Strawberry-banana flavor immediately catches my attention! Refined sugar free, gluten free and dairy free, say hello to this new flavor bread combo. This quick bread requires no yeast and is jammed packed with flavor in each bite!

Recipe

Ingredients:

• 1 ¼ cup oat flour

• 2 bananas, mashed

• 2 eggs

• 1/3 cup yogurt, I used dairy free

• 6 strawberries

• 4 tablespoon strawberry jam, divided

• ½ cup coconut sugar

• Pinch of salt

• 1 teaspoon baking powder

• 1 teaspoon cinnamon

Method:

1. Line a bread pan with parchment paper, preheat oven to 350F.

2. In a blender add the bananas, eggs, strawberries, yogurt and 2 tablespoon strawberry jam.

3. In a large bowl combine the dry ingredients; flour, coconut sugar, baking powder, cinnamon and salt. Create a well and pour the blender contents into center of well. Mix to combine.

4. Pour into bread pan, make sure batter is evenly spread out. With the remaining 2 tablespoon strawberry jam add little pieces of jam over bread batter.

5. Bake for 55-57 minutes, till bread passes toothpick test.

Taco Stuffed Zucchini Boats

kaylacastle27@gmail.com (Kayla Castle) — Wed, 02 Jun 2021 10:00:12 GMT

Its officially zucchini season!!! Can you tell I am excited, posting a second zucchini recipe this week!

What’s the 411 on zucchini, why do I love zucchini so much?

• Nutrient dense & low in calories

• Is not expensive

• Very versatile

Cooked zucchini is high in vitamin A supporting both your immune system and vision. Also, good sources of vitamin C, manganese, potassium and magnesium. To get the most nutrients from your zucchini don’t peel it. The peel is where a majority of the antioxidants are found. While zucchini can be enjoyed raw or cooked, more nutrients are available to be absorbed when cooked.

Recipe

Ingredients:

• 3 zucchinis

• 1 small bell pepper, chopped

• 1/3 yellow onion, chopped

• 4 oz white button mushrooms, chopped

• 1 garlic clove, minced

• 1 cup mild salsa

• 1lb ground turkey

• 1 teaspoon smoked paprika & garlic powder

• ½ teaspoon salt & pepper

• ¼ teaspoon dried oregano

• 1 teaspoon plant sterol

• Optional 1 teaspoon jalapeno sauce

Method:

1.) Preheat oven to 425F, line a baking pan with parchment paper.

2.) In a large skillet melt plant sterol and cook turkey ~5-7 minutes over medium heat till no longer pink.

3.) When cooked add in mushrooms cover with pan and let cook for 4 minutes. Stir in the bell pepper, onion, garlic clove and spices. Lower heat to medium-low and sauté for 5 minutes. Next stir in ¾ cup salsa and let simmer for 5 minutes.

4.) While simmering, prepare the zucchini. Trim zucchini ends and slice in half length-wise. Scoop out centers using a spoon and place on baking pan.

5.) After 5 minutes turn off heat and fill zucchinis with filling mixture. Top each zucchini with remaining salsa. Optional sprinkle cheese on top (I used DF). Bake for 25 minutes.

How Often Should You Workout?

kaylacastle27@gmail.com (Kayla Castle) — Tue, 01 Jun 2021 10:00:02 GMT

The American Heart Association recommends 150 minutes/per week of moderate-intensity exercise. Or 75 minutes/ per week of vigorous/high-intensity exercise.

What is Moderate vs Vigorous Intensity?

Moderate-intensity exercise: gets your heartbeat beating faster but you are still able to talk. From perspective 50-70% of your maximum heart rate. An example of a moderate-intensity exercise would be power walking.

Vigorous/high-intensity exercise : is your highest intensity about 70-85% of your maximum heart rate. An example of vigorous/high-intensity exercises would be sprinting and HITT workouts.

Your Weekly Schedule?

While creating a workout schedule is unique to the individual based on your goals and lifestyle. Here is a good starting point template that you can customize to your own specific goals.

If you’re a beginner, I recommend 2-3 workouts per week.

If you’re intermediate, I recommend 4-5 workouts per week.

If you’re advanced, I recommend 5-6 workouts per week.

That being said, fitness is cumulative meaning it matters just as much what you do out of the gym as it does in the gym.

A few simple tweaks can help increase your daily activity:

• Park your car further away when grocery shopping so you have to walk further to the store

• Take the stairs over the elevator/escalator

• Walk if feasible instead of taking the subway/bus/car

• Go for a 10-15-minute walk after dinner. Aids in digestion and helps reduce stress from the day.

• Get your family involved, take the kids to the park, do a couple’s workout or take your dog for a walk

What types of workout should I do if trying to lose weight?

This depends on what level of fitness you are at (beginner/intermediate/advanced) but a good foundation would be 50:50. If you workout 4x a week, have 2x workouts resistance-based and the other 2x workouts cardio-based.

Example weekly workout schedule:

Monday/Friday: cardio workouts

Tuesday/Thursday: resistance workouts

Wednesday/Sunday: rest

Saturday: active recovery (plan to do 1 active thing not based in the gym, such as playing in the park or going for a hike)

What even more?

Head over to the contact page to connect with me. Together we can create a workout schedule based on your needs and goals. With support and accountability, I am here to help you on your fitness journey!

Zucchini Brownies

kaylacastle27@gmail.com (Kayla Castle) — Mon, 31 May 2021 10:30:02 GMT

Its Memorial Day wknd the unofficial start of summer and all the delicious fresh summer produce are coming into season. Zucchini is one of the best vegetables, versatile for both sweet & savory recipes. In these dairy-free & refined-sugar free brownies, there is a whole medium zucchini sneaked in there. You’re not even gunna taste it, only a delicious healthy fudgy brownie.

Recipe

Ingredients:

• 1 medium zucchini , ends trimmed and shredded

• 1 ¼ cup Spelt flour

• ½ cup unsweetened cocoa powder

• 1 teaspoon baking powder

• ¼ teaspoon salt

• ¼ cup coconut sugar

• ¼ cup maple syrup

• 1 egg

• ¼ cup coconut oil, melted

• 1/3 cup unsweetened vanilla almond milk, or any milk of choice

• 1/3 cup chocolate chips

Method:

1. Preheat oven to 375F. Line a 9x9 baking pan with parchment paper. Place shredded zucchini in a small bowl, cover with paper towel and press towel into zucchini to drain water. Leave there while you prep brownies.

2. In a large bowl with spelt flour, unsweetened cocoa powder, coconut sugar, baking powder and salt. Mix together creating a well in the middle.

3. In center of well add egg, melted coconut oil, almond milk and maple syrup. Mix to incorporate dry & wet ingredients. Next mix in the zucchini and lastly the chocolate chips.

4. Pour batter into prepared baking pan and bake for 23-27 minutes. Till pass toothpick test. Let cool before slicing.

Korean Air Fryer Chicken

kaylacastle27@gmail.com (Kayla Castle) — Thu, 27 May 2021 23:51:19 GMT

Wow, was this delicious! I bought an air fryer (finally!) a bit ago and I am so glad I did. Crispy air fryer marinade chicken served alongside a spicy sweet sauce, perfect match! This recipe reminds me of my favorite Korean restaurant in the East Village.

Recipe

Ingredients:

• 1lb boneless skinless chicken thighs, excess fat cut off and chopped into 2-inch chunks

• 1 tablespoon soy sauce

• 1 tablespoon rice vinegar

• 1 large egg

• ¼ teaspoon ground ginger

• ½ teaspoon garlic powder

• Pinch of salt & pepper

• ½ cup cornstarch

Sweet & Spicy Sauce

• 2 tablespoon honey

• 1 tablespoon roasted red chili paste

• 2 tablespoon ketchup

Method:

1. In a small bowl, whisk the soy sauce, rice vinegar, egg, and spices. On a separate plate pour the cornstarch on. Dip the chicken in bowl mixture, then lightly coat in cornstarch.

2. Preheat air fryer to 400F. Place chicken in air fryer basket. You will most likely need to do this in 2 batches, for chicken to fit.

3. Air fry for 16 minutes, flipping half-way thru. After first batch keep chicken hot while you cook the second bath. I kept mine in the oven at 200F while the second batch cooked.

4. For the sweet & Spicy sauce. Mix all ingredients together

5. Enjoy !

Lemon Poppy Seed Loaf

kaylacastle27@gmail.com (Kayla Castle) — Wed, 26 May 2021 15:49:16 GMT

Is there any better combination than poppy seeds and lemon? I think not! A slightly sweet bread, perfect for breakfast or afternoon snack. With hints of lemon and poppy seeds in each bite.

Recipe

Ingredients:

• ½ cup plain yogurt, I used dairy-free

• 1 cup oat flour

• ¾ cup almond flour

• 1/3 cup coconut sugar

• 1 lemon, juiced

• 1 tablespoon poppy seeds

• 2 eggs

• 1 teaspoon ground flaxseed meal

• 1 teaspoon baking soda

• Pinch of salt

Lemon glaze

• 1/3 cup confectioners’ sugar

• 1-2 teaspoon lemon juice, more or less as needed to thin

Method:

1. Preheat oven to 350F and line a bread pan with parchment paper for easy clean-up.

2. In a large bowl combine the oat flour, almond flour, baking soda, poppy seeds, ground flaxseed meal, salt and coconut sugar.

3. Create a well with the dry ingredients and add the eggs, yogurt, lemon juice in center of well. Mix thoroughly till incorporated

4. Bake bread for 37-40 minutes, till done.

5. Let cool for 20 minutes. Then prepare the glaze. Whisk together the confectioners’ sugar and lemon juice. Pour over bread and let set.

Antipasto Salad

kaylacastle27@gmail.com (Kayla Castle) — Wed, 19 May 2021 11:06:44 GMT

Hello Italian balsamic salad goodness. This is one of my favorite salads to make. Veggie packed with leafy greens, artichokes, tomatoes and roasted red bell peppers. Chicken marinated in Italian seasoning and grill till perfect. Lastly the delicious balsamic dressing, this salad will be your new go-to favorite!

Recipe

Ingredients :

• 5 Marinated artichoke hearts, chopped

• 2 Marinated roasted red peppers from a jar, chopped

• 6oz leafy greens, I used spring mix, roughly chopped

• 1/3 cup shredded mozzarella, optional

• 1 packet Italian dressing seasoning packet

• ½ teaspoon garlic powder

• 2 handfuls cherry tomatoes, quartered

• 1 tablespoon hemp seeds

• 1lb chicken tenders, cut into bite size pieces

• 1/3 cup balsamic vinegar

• 4 tablespoons olive oil, divided

Method:

1. Prep chicken by cutting tenders into bite size pieces and placing in Ziploc bag. In Ziploc bag add 1 tablespoon of Italian seasoning packet and 2 tablespoons olive oil. Shake to coat chicken with marinade and let marinate for 30 minutes.

2. When chicken is done marinating preheat grill to medium-high heat. Cook to no longer pink about 3-4 minutes per side. Remove and set aside

3. In a small bowl whisk together the remaining balsamic vinegar, 2 tablespoons olive oil, garlic powder and 2 tablespoons Italian seasoning packet. Set aside

4. In a large bowl add all chopped veggies, mozzarella cheese and chicken. Pour dressing over and toss salad. Sprinkle hemp seeds on top and a drizzle of balsamic glaze if desired. Enjoy!

The Link Between Nutrition and Anxiety

kaylacastle27@gmail.com (Kayla Castle) — Tue, 18 May 2021 11:14:30 GMT

In honor of mental health awareness month, this article explores the connection between nutrition and anxiety. Nutrition is very powerful and has a critical role in brain functioning. Diets highly comprised of sodium, saturated fat and caloric dense processed foods are linked to an increased anxiety risk. While nutrition cannot cure anxiety along, creating a balanced lifestyle can help aid symptom relief.

Start your day off with tryptophan-rich foods , these foods regulate blood glucose levels, promote satiety and ease anxiety. Tryptophan is a precursor of serotonin, an essential neurotransmitter. Tryptophan-rich foods include; nuts, seeds, eggs, turkey, tofu, eggs, legumes and milk.

Antioxidants are the way to-go , omega-3’s support brain function. Studies show anxiety suffers tend to have decreased levels of circulating omega-3’s. Salmon, tuna, walnuts, sardines, mackerel and flaxseeds, are all great omega-3 rich foods.

Cut back on the sugar, caffeine & alcohol , these 3 can lead to a nervous, jittery and irritable feeling that can heighten anxiety symptoms. Water, tea and no sugar added juice are great options. Steering clear of foods with added sugars as it can lead to a drop-in blood sugar, worsening anxiety.

Balance is key , by keeping blood sugar levels stabilized. Eat small meals regularly (3-5 x/day) including a complex carb, fat and protein source.

Take a 20-minute break , whether it is a 20-minute meditation or a 20-minute walk. When feeling anxious, take a few minutes to slow-down and reflect. Focus on breathing, and repeat this mantra “I am here, I am enough, I am safe, I am loved”. If just starting out I recommend doing a 5-10 minute mediation in the morning. Remember the goal isn't to be perfect, thoughts will still pop-up in your mind. Focus on being present in the moment.

Your next go-to basic Vegan Banana Bread

kaylacastle27@gmail.com (Kayla Castle) — Mon, 17 May 2021 11:00:03 GMT

This is your go-to classic banana bread. Can easy add-in any extras, like blueberries, chocolate chips or pecans ….. I say this all the time but I love baking with bananas! Adds natural sweetness without need of a ton of sugar. Whip up this bread the next time you have spotty bananas on your counter!

Recipe

Ingredients:

• 3 spotty ripe bananas, mashed

• 1/3 cup coconut sugar

• ½ cup old fashioned rolled oats

• 2 tablespoon coconut oil, melted

• 2 tablespoon unsweetened applesauce, can sub with maple syrup or honey* (not vegan)

• 2 tablespoon ground flaxseed meal

• 1 ¼ cup Spelt flour, can sub with oat flour

• 1 teaspoon baking powder

• 1 teaspoon ground cinnamon

• ½ teaspoon baking soda

• ½ teaspoon salt

• 1/3 cup add-ins of choice. Here I used 1/3 cup chocolate chips

Method:

1.) Line a banana bread pan (9x5) with parchment paper and preheat oven to 350F.

2.) In a large bowl add the mashed bananas. Next mix in the unsweetened apple sauce, coconut oil and ground flaxseed meal.

3.) Next stir in spelt four, coconut sugar and rolled oats.

4.) Lastly, stir in the baking powder, baking soda, cinnamon and salt. If using any add-in’s fold, them in last.

5.) Evenly pour batter in bread pan and bake for 46-48 minutes. Till passes toothpick test.

Broccoli & Ricotta Stuffed Chicken

kaylacastle27@gmail.com (Kayla Castle) — Wed, 12 May 2021 11:00:02 GMT

Steamed broccoli mixed with garlic ricotta, stuffed chicken and baked till bubbly. High in protein and low in carbs. A new quick and easy dinner go-to. The trick is to buy thinly sliced chicken breasts. Saves you the time and hassle of slicing chicken.

Recipe

Ingredients:

• 1 package of thin sliced chicken breast(about 3-4 chicken breast)

• 1 small head of broccoli, cut into bite size florets and steamed

• ½ cup ricotta cheese

• 1 teaspoon garlic powder

• Pinch of salt and pepper

• 3-4 toothpicks

Method:

1.) Line a baking sheet with parchment paper and preheat oven to 425F.

2.) Steam broccoli while you prep the chicken. Lay chicken out on plate. Sprinkle with salt and pepper.

3.) In a separate bowl combine the ricotta, garlic powder and steamed broccoli. Spread mixture evenly over the top of chicken breast.

4.) Grabbing toothpicks, roll the chicken up and place toothpick to hold together. Some of the filling may fall out, that’s okay just use a spoon to scoop back into chicken.

5.) Bake for 30-35 minutes till done. Carefully remove toothpick before eating.

Stretching 101

kaylacastle27@gmail.com (Kayla Castle) — Tue, 11 May 2021 11:00:03 GMT

Stretching is a commonly overlooked component of fitness. Stretching improves muscle flexibility increasing your range of motion and reduces muscle stiffness. Also improves blood supply by increasing blood circulation that in return increases nutrient uptake and aids in waste removal. Plus stretching may also help to improve posture by relaxing tight muscles.

Pre-workout Warm-up:

Warming up before your workout increases blood flow and oxygen exchange capacity. It also activates the cardiovascular and neuromuscular systems. Further warming up reduces muscle fatigue improving your workout performance.

So how long should your Warm-up be?

5-10 minutes is a good range. I like to walk for my warm-up and then do a few stretched before beginning. A combination of low-intensity steady-state cardio with static stretches helps ease your body into movement.

What about the cooldown?

5-10 minutes is a great range for a post-workout cool down as well. Cooldowns slow your heart rate and breathing. In addition, reduces muscle cramps later on. My favorite cooldown is grabbing my foam roller and spending 20 seconds on each tender/sore spot.

Don’t avoid the warm-up and cool-down part of your workout. Stretching helps reduce injury, improve performance and reduce muscle cramps and soreness.

Crispy Chocolate Protein PB Bars (No Bake)

kaylacastle27@gmail.com (Kayla Castle) — Mon, 10 May 2021 11:00:03 GMT

No bake protein bar coming at you. With summer approaching sometimes you need a sweet treat without turning the oven on. Enter Crispy Chocolate Protein PB Bars, these vegan bars are perfect for dessert or an afternoon snack.

Recipe

Ingredients:

• ¾ cup natural peanut butter, can sub for any nut or seed butter

• 1 scoop (32grams) vanilla protein powder, to make vegan use plant-based

• 1/3 cup puffed rice, no sugar added

• 2 tablespoon coconut oil, melted

• 2 tablespoon maple syrup

• 2.5 tablespoon ground flaxseed meal

Topping

• 1/3 cup dark chocolate bar, chopped (can sub with chocolate chips)

• 1 teaspoon coconut oil

Method:

1.) Line an 8x8 baking pan with parchment paper, Set aside.

2.) In a medium size bowl add the peanut butter and coconut oil. Zap in microwave for 30 seconds to make easier to stir.

3.) Mix in all of the rest ingredients, minus the toppings. Using a rubber spatula, push batter into prepared baking pan. Set in freezer while preparing the topping.

4.) Heat a saucepan over low heat. Melt the dark chocolate with coconut oil. Mixing continuously till melted. Take pan out of freezer, evenly pour topping over batter. Pop back in freezer for 20 minutes till set.

Enjoy!

Chicken & Broccoli Stir-Fry

kaylacastle27@gmail.com (Kayla Castle) — Wed, 05 May 2021 11:00:03 GMT

Hello to your next new quick and healthy dinner rotation. Ready in 30 minutes from prep to finish. Steamed broccoli, with sautéed chicken, coated in a sweet and tangy sauce.

Recipe

Ingredients:

• 2 medium broccoli heads, cut into bite size florets

• ~1 lb boneless/skinless chicken thighs, cut into 1-inch pieces

• 1 teaspoon sesame oil

• 1 teaspoon plant sterol

Sauce

• ¼ cup low-sodium soy sauce

• 1 tablespoon fish sauce

• 1 tablespoon cherry cooking wine

• 1 teaspoon garlic powder

• 2 tablespoons cornstarch

Method:

1.) Steam broccoli in large skillet with 1 cup water, cover with lid. While broccoli steams prep chicken and whisk all sauce ingredients together.

2.) After 5 minutes, drain water from broccoli and set aside on plate.

3.) Over medium heat, melt plant sterol and sesame oil in skillet. Add chicken and cook for ~8 minutes, till no longer pink.

4.) Pour in sauce and steamed broccoli, mix to coat. Enjoy!

Nutrition for Muscle Recovery

kaylacastle27@gmail.com (Kayla Castle) — Tue, 04 May 2021 11:00:02 GMT

Physically active jobs and living active lifestyles can take a toll on your body. Adequate sleep, physical activity, nutrition and stress management are key to living a healthy life. Proper nutrition can reduce muscle soreness, improve the immune system, build muscle and aid in quicker recovery.

High-Quality Protein promotes muscle growth, bone-building, wound healing, eases muscle soreness and speeds up muscle recovery. Eggs, cottage cheese, soy, salmon and lean animal proteins are great choices.

Tip: Why buying eggs look for omega-3 enriched eggs for an extra nutrient boost!

Tart Cherry Juice , research shows tart cherry juice aids in muscle recovery and can help lower systolic blood pressure.

Omega-3 fatty acids, increase protein synthesis, reduce soreness and improve muscular performance. Omega-3 rich foods include; mackerel, sardines, salmon, chia seeds, soybeans, walnuts and flaxseed meal.

Bananas potassium-rich bananas are a great portable, low-cost fruit. Speeds up glycogen recovery and aids in muscle recovery. Other potassium-rich foods include broccoli, leafy greens, potatoes, mushrooms and citrus fruits.

Don't forget the warm-up and cool-down

Stretching pre- & post- workout increases blood flow, warming up your muscles and reduces your risk on injury and muscle soreness.

Blender Banana pancakes

kaylacastle27@gmail.com (Kayla Castle) — Mon, 03 May 2021 11:00:02 GMT

Yup, throw all the ingredients in the blender, blend and start cooking. My kind of recipe! No flour or sugar needed, only wholesome ingredients. In the morning I am all about quick and easy, I have no patience for cooking breakfast #hangry. This base recipe allows for plenty of wiggle room to customize. Perfectly delicious plain, but if you want to switch it up, I topped half of the pancake batter with chocolate chips. Delish!

Recipe

Ingredients:

• 2 ripe bananas

• 1 ½ cup Old Fashioned whole rolled oats

• 1/3 cup milk, I used unsweetened almond milk

• 2 tablespoons yogurt, I used oat yogurt

• 2 eggs

• 1 teaspoon ground cinnamon

• 2 teaspoons baking powder

• Toppings of choice, I sprinkled a few chocolate chips on top

Method

1.) Add all ingredients to blender and blend till smooth. Heat skillet or griddle over medium heat and cook pancakes about ~3-4 minutes per side.

Chocolate Banana Snack Cake

kaylacastle27@gmail.com (Kayla Castle) — Wed, 28 Apr 2021 11:00:02 GMT

A healthier excuse to eat cake ? I’m in! Naturally sweetened with bananas and refined-free sugar. Topped with a PB drizzle. This has been my latest go-to afternoon snack. In the afternoon I crave something sweet and my homemade treats hits the spot. Plus did I mention these are vegan!

Recipe

Ingredients:

• 2 medium-large bananas, mashed

• 1 flax egg (1 tablespoon ground flaxseed meal + 3 tablespoon water, let sit till gel forms 5-10 minutes)

• 1 cup Oat flour

• ½ cup unsweetened cocoa

• 1/3 cup coconut sugar, I haven’t tired but unsweetened applesauce may be a good sub

• ¼ cup natural peanut butter

• ½ cup dairy-free milk, I used oat milk

• 1 teaspoon baking soda & baking powder

• ¼ teaspoon salt

• 1/3 cup chocolate chips

Method:

1.) Preheat oven to 350F and line an 8x8 baking pan with parchment paper.

2.) In a large bowl combine the mashed bananas and flax egg.

3.) Next stir in peanut butter and oat milk. Slowly add in the oat flour, unsweetened coca, baking soda, baking powder, salt and coconut sugar.

4.) Lastly fold in chocolate chips. Pour batter into prepared 8x8 pan and bake for 27-30 minutes. Until pass toothpick test.

Jicama Veggie Tacos

kaylacastle27@gmail.com (Kayla Castle) — Mon, 26 Apr 2021 14:37:14 GMT

If you haven’t tried Trader Joe’s Jicama Wrap, run don’t walk to buy these! A delicious veggie-based alternative and lower in carbohydrate option to corn/flour-based wraps. Filled with sautéed veggies, topped with guacamole & arugula. This is your next dinner go-to meal.

Recipe

Ingredients:

• 16 oz white button mushrooms, stems trimmed, chopped into 1-inch cubes

• 1 bell pepper, chopped

• ¼ onion, chopped

• 1 garlic clove, minced

• 1/3 cup mild & chunky salsa

• 1 teaspoon smoked paprika, taco seasoning & garlic powder

• Salt & pepper to taste

• 1 teaspoon jalapeño sauce- optional, if you don’t like spicy skip this

• 1 package jicama wraps (located in produce aisle)

• Guacamole & arugula to garnish

Method:

1.) Over medium-heat melt 1 teaspoon plant sterol or olive oil. Add chopped mushrooms and sauté till water is released about 5 minutes. Stirring frequently.

2.) Net add in the onion, garlic and bell pepper. Sauté for 5 minutes till tender. Preheat oven to 350F and line baking sheet with foil.

3.) Mix in spices, salsa and jalapeno sauce (if using). Let this simmer while you heat up the jicama wraps. Place wraps spread out in pan to heat up, ~3-4 minutes is plenty of time they are very thin.

4.) Top jicama wraps with veggie mixture. Top with guacamole & arugula. Enjoy!

Pea & Pecan Pesto

kaylacastle27@gmail.com (Kayla Castle) — Fri, 23 Apr 2021 11:26:42 GMT

My lighter twist on pesto! I swapped out pine nuts for pecans and less oils. This veggie-packed pesto is my new favorite. I used half red lentil pasta and the other half zucchini noodles. With tomatoes, artichokes and 1 diced chicken sausage for a delicious veggie & protein rich meal.

Recipe

Ingredients:

• 1 cup fresh green peas

• 1 cup raw pecans

• ½ lemon juiced

• 1 clove of garlic

• Heaping ½ cup of fresh basil, can use more if desired

• Pinch of salt & pepper

• ½ teaspoon garlic powder

• ¼ teaspoon smoked paprika

• ¼-1/3 cup olive oil

Method:

1. Add all ingredients to a food processor or high-speed blender. Start with ¼ cup olive oil and add more if needed to blend.

2. Serve with your favorite pasta or make a pesto pizza!

Eating Healthy on a Budget

kaylacastle27@gmail.com (Kayla Castle) — Wed, 21 Apr 2021 18:51:23 GMT

Eating healthy on a budget does not have to be difficult. I recommend sitting down 30 minutes a week and planning your weekly menu. Consider double-batch cooking. On the weekend prep, an extra recipe and portion it out in containers for you to have during the week. Here are some more tips to get more bang for your buck!

Check out the store flyer, here you can find sales and coupons. The weekly store flyer is available online and in the entrance of grocery stores.
Double-batch cooking saves time and money during the week. On the weekend cook an extra batch on your meal. Be wary of portion sizes. It may be easier to individually portion out the meal in individual containers to limit overeating.
Looker for cheaper alternatives. Such as frozen produce and canned items. Frozen produce is just as nutritious as in-season produce. When buying canned items look for low-sodium, zero added sugars, and choose fruit juice over syrup.
Eat based on produce that is in-season. Off-season produces tends to be more costly and less tasty.
Cook more meals at home. Eating out tends to be more costly and higher in calories, sugar and, sodium. Cooking at home is cheaper and a healthier alternative.
Buy in bulk,, buying certain foods like grains, nuts and animal proteins have a lower unit price when bought in bulk.

Oatmeal Muffins (customizable) V

kaylacastle27@gmail.com (Kayla Castle) — Mon, 19 Apr 2021 16:56:55 GMT

Rich in fiber and protein these little guys will keep you feeling full for hours. Plus, you can create whichever combo you like and did I mention they are vegan! I used 3 different toppings; cinnamon-strawberry, peanut butter and peanut butter-chocolate. The muffin base has vanilla protein powder which adds a nice taste.

Recipe

Ingredients:

• 1 cup oat flour

• 1 cup old fashioned rolled oats

• 1 scoop vanilla protein powder, I used plant-based

• 2 bananas, mashed

• 2 flax eggs (2T ground flaxseed meal + 6T water)

• 1 cup oat milk, can sub with almond milk

• ½ tablespoon baking powder

• Pinch of salt

• 1 teaspoon ground cinnamon

Method

1.) Make flax eggs and let sit 5-10 minutes till gel forms. Preheat oven to 350F and spray a muffin pan with cooking spray.

2.) In a large bowl combine the mashed bananas, oat milk and flax-eggs.

3.) Mix in the oat flour, rolled oats and vanilla protein powder. Mix thoroughly.

4.)Add in baking powder, pinch of salt and cinnamon.

5.) Top muffins with toppings of choice, here is what I did

• PB Muffins- drizzled 1 teaspoon PB over muffins

• PB Chocolate muffin- drizzled 1 teaspoon PB plus a few chocolate chips on top

• Cinnamon-Strawberry- pinch on cinnamon, topped with diced strawberries

The topping combos are endless!

Monster Cookies

kaylacastle27@gmail.com (Kayla Castle) — Fri, 16 Apr 2021 01:29:21 GMT

Healthier Monster Cookies, refined sugar & refined flour free

Oats, Chocolate & PB- the best cookie combo! I have a huge sweet-tooth but I don’t like my blood sugar levels going out of whack! Instead I love to bake healthier treats low in sugar, made with wholesome ingredients and delicious. These cookie are amazing paired with a glass of cold oat milk!

Recipe

Ingredients:

• ¾ cup peanut butter (natural & creamy) if no salt added, add ½ teaspoon salt to cookie batter

• 1 large egg

• 2 tablespoon coconut oil, melted

• 1 cup Old Fashioned rolled oats

• ½ cup coconut sugar

• ½ teaspoon baking powder

• ¼ cup chocolate chips

• ¼ cup plain M&M’s, or can sub with more chocolate chips

Method:

1.) Preheat oven to 350F. Line a cookie sheet with a non-slip mat.

2.) In a bowl combine the PB, coconut oil and egg. Mixing well till combined.

3.) Add in the dry ingredients, one-by-one (minus the chocolate chips & M&M’s) till fully combined.

4.) Lastly, mix in the chocolate chips & M&M’s.

5.) Using a heaping 1-tablespoon cookie scoop. Form cookies, using back of spoon to push cookie centers down.

6.) Bake for 11-12 minutes, till set.

Cinnamon Banana Chocolate Oat Bars

kaylacastle27@gmail.com (Kayla Castle) — Wed, 14 Apr 2021 11:00:02 GMT

This my favorite snack combo. A healthy baked good made out of wholesome ingredients. Not overly sweet but sweet enough to satisfy my fellow sweet-tooth lovers and keep you full till your next meal.
These bars are made from household staples and a great alternative for expensive protein bars.

Recipe

Ingredients:

• 3 ripe bananas, mashed

• 1 cup oat flour

• ½ cup old-fashioned rolled oats

• 1 egg

• ¼ cup coconut sugar

• 2 tablespoon coconut oil, melted

• ½ teaspoon baking powder

• 1.5 teaspoon ground cinnamon

• 1 teaspoon vanilla extract

• ¼ teaspoon salt

• 1/3 cup chocolate chips

Method:

1.) Preheat oven to 350F and line 8x8 baking pan with parchment paper.

2.) In a medium size bowl, mashed the bananas. Add in the egg, coconut oil and vanilla extract. Mix in the remaining dry ingredients, adding the chocolate chips in last.

3.) Pour batter into prepared pan. Bake for 23-25 minutes, till passes toothpick test.

Banana Chocolate Chip Drop Scones (Vegan)

kaylacastle27@gmail.com (Kayla Castle) — Thu, 08 Apr 2021 12:00:05 GMT

Love scones but don’t want to go through all the effort?

Let me introduce you to drop scones. The easiest quickest way to make scones keeping all the deliciousness without all the time. Refined sugar free, refined flour free and vegan. Makes the perfect afternoon snack treat. These drop scones are a must!

Recipe

Ingredients:

• 2 cups spelt flour

• 1/3 cup coconut sugar

• 2 ½ teaspoon baking powder

• 1 teaspoon cinnamon

• ¼ teaspoon salt

• ¼ cup vegan yogurt, I used vanilla flavored oat-based yogurt

• 2 medium bananas, mashed

• ½ cup unsweetened almond milk

• 1/3 cup chocolate chips, dairy-free

• 1 teaspoon vanilla extract

Method:

1.) Preheat oven to 400F and line a baking sheet with non-slip mat or parchment paper.

2.) In a large bowl combine the mashed banana, milk, vanilla extract and yogurt.

3.) Slowly add in the flour, coconut sugar, cinnamon, salt and baking powder. Mixing thoroughly till combined.

4.) Fold-in the chocolate chips. Using heaping 1/3 cup batter to form dough evenly spaced out on baking sheet.

5.) Bake for 20 minutes till set. Let cool on wire rack.

Nutrition & Seasonal Allergies

kaylacastle27@gmail.com (Kayla Castle) — Wed, 07 Apr 2021 16:54:16 GMT

Spring is here, meaning seasonal allergy season is coming!

I mproving your diet and nutrient intake can help to reduce the effects from seasonal allergies. If you suffer from seasonal allergies consider increasing your intake of natural anti-histamine and anti-inflammatory rich foods. Boosting the immune system and decreasing the release of histamine from mast cells. Plus, check out the foods to avoid during allergy season

Reach for the spices

Ginger, anti-inflammatory full of phytochemical compounds that can lower pro-inflammatory proteins lessening seasonal allergy symptoms.

Anise, horseradish and mustard are natural decongestants, help to clear up nostril congestion by stimulating mucosal cilia.

Turmeric, an anti-allergic inhibits histamine release from mast cells.

Vitamin C is the way to-go

Vitamin C is a natural antihistamine. Specifically, research shows foods high in vitamin C can decrease seasonal allergy from pollen irritation in the upper respiratory tract. High vitamin-C foods include; limes, lemons, oranges, bell peppers, grapefruit, tomatoes, broccoli and Brussel sprouts.

Probiotics are a must

I am a big supporter of probiotics and I take a probiotic supplement every day. Probiotics support the immune system’s ability to fight against inflections providing anti-allergic effects. Sauerkrau, kimchi, kefir and yogurt are all good probiotic sources.

Bees can help

There has been growing evidence that consuming honey local to your area helps build up your body’s resistance to the pollen local to your area.

It’s getting fishy up in here

Fatty fish is filled with omega-3 fatty acids that can help fight allergy inflammation. Salmon, mackerel, tuna, and sardines are all good options.

Bioflavonoids are quercetin superstars

Quercetin is a powerful anti-inflammatory and antihistamine that can stabilize mast cells, reducing histamine release. Quercetin foods include broccoli, green tea, asparagus, apples, onions are red wine.

What to avoid?

Peanuts

Refined sugar

Highly processed foods

Beer

Foods high in salt

Broccoli & Turkey Cutlets

kaylacastle27@gmail.com (Kayla Castle) — Tue, 06 Apr 2021 17:32:48 GMT

This recipe has been a hit and you will be surprised how fast it comes together. Kid-friendly recipe too, they won’t even taste the broccoli. A healthier remix of chicken nuggets but with a twist!

Recipe

Ingredients:

• 1-1.5 lb ground turkey. Can sub for ground chicken if preferred

• 1 large egg

• ½ teaspoon chili powder, salt and black pepper

• 1 teaspoon garlic powder and smoked paprika

• 1 medium head of broccoli, cut into small florets

• 1 cup Panko breadcrumbs, I used Italian seasoned

Method:

1.) In a skillet bring ½ cup water to a boil. Add in the broccoli, lower heat to medium-low and place lid on top. Steam broccoli until turns bright green, about 5 minutes. Line a baking sheet with parchment paper, set aside.

2.) While the broccoli is steaming prepare the turkey mixture. In a large bowl combine the ground turkey, egg and spices. When broccoli is done, drain water and add to bowl. Stir to combine.

3.) Pour the bread crumbs on a plate. Create cutlets using about ¼ cup of mixture. Cover both side with bread crumbs and place cutlet on baking sheet.

4.) Bake at 400F for 20 minutes till done.

Balsamic Chicken Zucchini Noodles Stir-fry with Tomato Bursts

kaylacastle27@gmail.com (Kayla Castle) — Thu, 01 Apr 2021 12:00:54 GMT

Veggie packed, high in protein, low in carb and ready in 30 minutes. Need I say more..

Chicken is cooked in Italian seasoning. As the delicious balsamic sauce infuses into the zucchini noodles. Tomatoes cooked till they burst open elevating the balsamic sauce. Lastly sprinkle parmesan cheese on top and an extra drizzle of balsamic glaze. Delicious, crowd-pleasing meal ready for your healthy weeknight meals.

R ecipe

Ingredients:

• 1 medium chicken breast, cut into thin 1-inch strips

• ½ cup balsamic vinegar, divided

• 1-pint cherry tomatoes

• 2 tablespoon olive oil

• 1 teaspoon plant sterol

• 16 oz zucchini noodles

• 3 tablespoon Italian dressing seasoning packet

• ¼ cup parmesan cheese

• Optional balsamic glaze for serving

Method:

1.) Heat plant sterol in a large pan over medium heat. Add prepped chicken and cook till done. About 5-7 minutes.

2.) Sprinkle Italian seasoning and olive oil over chicken. Mix to evenly coat. Pour in ¼ cup balsamic vinegar and the cherry tomatoes. Increase heat to medium-high bringing to a boil. Cover pot and let cook till the tomatoes begin to burst open.

3.) Lower heat to medium-low and add in the zucchini noodles. Pour in the remaining ¼ cup balsamic vinegar and simmer for 10 minutes. Stirring every few minutes.

4.) Sprinkle parmesan cheese on top and drizzle balsamic glaze. Enjoy!

Crispy Chocolate Easter Eggs

kaylacastle27@gmail.com (Kayla Castle) — Wed, 31 Mar 2021 12:00:09 GMT

A healthy spin on Reese’s peanut butter eggs.

Chocolate & peanut butter are a match in heaven. I take it up a notch to give a crispy taste for all my crunch lovers out there. The crisp comes from puffed rice and you will be surprised how this addition takes these babes to a whole new level.

Recipe

Ingredients:

• 1 cup natural creamy peanut butter, can sub for any nut or seed butter

• 3 tablespoons ground flaxseed meal

• 3 tablespoon maple syrup

• ¼ cup puffed rice . Make sure the only ingredient is puffed rice and no sugar is added

Coating

• 6 oz chocolate bar of choice, chopped

• 1 teaspoon coconut oil

Method

1.) Add peanut butter to a medium bowl and microwave for 30 seconds. This makes it easier to mix ingredients.

2.) Next add the flaxseed, maple syrup and puffed rice to bowl. Mix thoroughly till combined, if needed you can add 1 tablespoon unsweetened almond milk if your nut/seed butter is not smooth enough to stir.

3.) Using a cookie scoop form 1 tablespoon sized balls. If want to make Egg shape, you back of a spoon to shape. Otherwise keep in ball form. Place in freezer while you melt the chocolate.

4.) In a sauce pan over low-heat add chopped chocolate and coconut oil. Continue to stir with a rubber spatula till melted. Keep an eye out, chocolate can burn fast. Pour into a small bowl.

5.) Remove from freezer and using 2 spoons to help coat with chocolate. Stick back in freezer for 15 minutes till solid. Store in fridge

Happy Easter !

Chocolate Hazelnut Protein Balls

kaylacastle27@gmail.com (Kayla Castle) — Mon, 29 Mar 2021 13:00:02 GMT

Another protein ball recipe coming your way!

These are great to have on hand and I always keep a stash in my fridge. I often reach for these balls after a workout session along with either a piece of fruit like a banana or 2 Brazil nuts. Travel friendly too, threw a couple in a plastic bag in my purse. Few hours later they kept together well and satisfy my hunger or sweet tooth craving.

Recipe

Ingredients:

• 1 cup medjool dates, pits removed

• 1 tablespoon sweetener. I tried both honey and agave, both worked great

• ¼ cup unsweetened cocoa powder

• 1 tablespoon unsweetened almond milk, plus more if needed to combine

• 1 scoop chocolate protein powder

• ¼ cup chocolate hazelnut butter. Such as Nutiva or Nutella. If don’t have, can sub with any other nut/seed butter.

• ¼ cup old fashioned rolled oats.

Method:

1.) Place all ingredients in food processor. Pulse on high till a ball mixture form. If still crumbly slowly add additional almond milk by the tablespoon to thicken mixture. Too wet? Add in more oats.

2.) Using a cookie scoop, form into balls. Place in fridge for 15 minutes to set.

Banana Oat Muffin Tops (Vegan)

kaylacastle27@gmail.com (Kayla Castle) — Wed, 24 Mar 2021 18:08:10 GMT

When I was a kid I always picked out the biggest muffin I could find at the bakery. Just to eat the muffin top and leave the other half of muffin for my mom.

This inspired me to create a healthier only muffin top recipe! Filled with wholesome ingredients like oats and bananas. Plus, some chocolate chips, because is it even a muffin without any chocolate ??

Recipe

Ingredients:

• 3 medium over-ripe bananas, mashed

• 1 flax egg (1 T ground flaxseed + 3 T water set in bowl for 10 minutes)

• ¼ cup maple syrup

• 2 tablespoon coconut oil, melted.

• 1 cup oat flour

• ½ cup whole old-fashioned oats

• ½ cup fine almond flour

• 1 teaspoon ground cinnamon

• ½ teaspoon baking soda

• 1 teaspoon baking powder

• Pinch of salt

• ½ cup chocolate chips

Method

1.) Make flax egg and set aside. Preheat oven to 350F and line a baking sheet with a non-slip mat or parchment paper.

2.) In a large bowl combine the mashed bananas, maple syrup, flax egg and coconut oil. Stir in the oat flour, oats and almond flour. Next stir in cinnamon, baking soda, baking powder and salt.

3.) Lastly fold in chocolate chips.

4.) Using a cookie scoop, form 3 tablespoon batter per muffin top.

5.) Bake for 20-25 minutes till done. Enjoy !

Mexican Cauliflower Bake

kaylacastle27@gmail.com (Kayla Castle) — Sat, 20 Mar 2021 02:34:56 GMT

Gimme all the veggies!

This dish was a crowd pleaser. I had multiple helpings myself. The rice is made using cauliflower rice. I purchased already cut up cauliflower rice, saves time and from dirtying more dishes! Creating a tomato-salsa based sauce, topped with chicken sausage, avocado and a sprinkle of cheese.

Recipe

Ingredients:

• 1 package cauliflower rice, equivalent to 1 small head cauliflower

• ½ red bell pepper, finely chopped

• ½ small onion, finely chopped

• 1 garlic clove, minced

• 14.5oz fire-roasted diced tomato can

• 1/3 cup salsa

• ¼ cup water

• 1 teaspoon smoked paprika

• 1 teaspoon garlic powder

• Salt and pepper to taste

• 2 chicken fully-cooked sausages, thinly sliced

• 1 avocado, thinly sliced

• 1/3 cup cheese, I used dairy-free

Method:

1.) Preheat oven to 350Fand spray a 9x13 pan with cooking spray. Set aside

2.) Heat a skillet over medium-high heat. Sauté the bell pepper and onion for 3 minutes. Add in the garlic, diced tomatoes and cauliflower rice. Continue to cook for 5 minutes.

3.) Sprinkle in spices, salsa and poor in water. Cover pan with lid and lower heat to medium-low.

4.) Let cook with lid on for 5-8 minutes. Till rice is tender and tomatoes juice is released.

5.) When done pour rice mixture in prepared pan. Top with thinly sliced chicken sausage, spread avocado slices then sprinkle with cheese.

6.) Bake for 20-25 minutes. Enjoy!

St Patrick’s Day Brownies

kaylacastle27@gmail.com (Kayla Castle) — Wed, 17 Mar 2021 19:06:06 GMT

Celebrate the day off right with these festive brownies. A healthier brownie base swirled with a green dyed cream cheese layer. What is more better than that? Team Brownies for the win ��‍♀️

To make vegan, note modifications listed in recipe

Recipe

Ingredients:

• 1 stick salted butter (if vegan use plant-based butter)

• ¾ cup unsweetened cocoa

• 1 cup sugar

• 2 eggs (if vegan use flax-egg)

• ½ cup flour (I used spelt flour)

• ½ teaspoon baking powder

Cream cheese layer

• 8 oz cream cheese, softened to room-temperature (if vegan use dairy-free)

• 3-4 drops natural green food dye

Method:

1.) Preheat oven to 350F and line an 8x8 baking pan with parchment paper.

2.) Melt butter and add to a large bowl. Slowly mix in the cocoa, adding 1 egg at a time. Add the flour, baking powder and sugar, mixing till incorporated.

3.) Pour ¾ of brownie batter into prepared pan.

4.) Next bake the cream cheese layer by beating the cream cheese with a mixer. When whipped add in droplets of food dye to your desired level green. I used 3-drops.

5.) Pour cream cheese evenly over brownie batter. Top with remaining ¼ brownie batter. Use a butter knife to create a marble swirl look.

6.) Bake for 32-37 minutes till done. Toothpick comes out clean.

Raspberry-Strawberry Oat Bars

kaylacastle27@gmail.com (Kayla Castle) — Mon, 15 Mar 2021 13:54:30 GMT

Looking for the perfect spring recipe?

These fruity bars scream spring is coming. The raspberry-strawberry combo adds a sweet twist to these bars. With hints of cinnamon, these bars are a must!

Recipe

Ingredients:

• 1 cup Old-fashioned whole oats

• ¾ cup Oat flour

• 1/3 cup coconut sugar

• 3 tablespoon Plant-sterol or salted butter, melted

• 2.5 tablespoons Coconut oil, melted

• ½ Lemon, juiced

• 1 teaspoon Ground cinnamon

• 1 cup Strawberries, dices

• 1/3 cup Raspberry jam

• ½ teaspoon Ground flaxseed meal

• Pinch of salt

Method:

1.) Preheat oven to 375F degrees. Line an 8x8 baking pan with parchment paper, for easy clean-up.

2.) In a large bowl combine the oats, oat flour, coconut sugar and pinch of salt. Pour in the melted plant sterol (or butter) and coconut oil. Mix till all ingredients are lightly wet. Squeeze in lemon juice and give another stir.

3.) In a small bowl combine the diced strawberries, flaxseed and raspberry jam.

4.) Pour ¾ of the oat batter mixture into prepared pan. Using a rubber spatula pressing evenly around pan. Top with all raspberry-strawberry mixture. Sprinkle cinnamon on top. Lastly, crumble the remaining oat mixture onto of raspberry-strawberry mixture.

5.) Place in oven and bake for 40 minutes till fruit is bubbly and oats are golden.

Chocolate Pecan Muffins

kaylacastle27@gmail.com (Kayla Castle) — Wed, 10 Mar 2021 17:02:27 GMT

Easter is only a few weeks away and it is finally starting to get warmer outside! Putting me in a complete baking mode.

These muffins are not overly sweet, aka no sugar crash. Refined flour and refined sugar free. I like grabbing one of these muffins for an afternoon treat. They also make a quick and tasty on-the-go breakfast.

Nutrition spotlight: nuts & seeds are often lacking in the average American diet.

Pecans are heart healthy & great sources of :

• B1/ Thiamine- helps your body breakdown CHO from foods to use as fuel

• Zinc- immune support, wound healing and brain support

• Copper- supports red blood cell production, nerve health and immune support

Recipe

Ingredients:

• 1 ½ cup Spelt flour

• ½ cup Coconut sugar

• 1/3 cup Unsweetened cocoa

• 1 teaspoon Baking powder

• 1 teaspoon Baking soda

• ¼ teaspoon Salt

• 1 tablespoon Red wine vinegar or white vinegar

• 1 teaspoon Vanilla extract

• 1 Large egg

• ¾ cup Unsweetened almond milk

• 1/3 cup Yogurt (I used DF, oat yogurt)

• 1/3 Pecans finely chopped (1/4 cup pecans in batter and remaining sprinkled on top)

• ½ cup Chocolate chips

Method:

1.) Preheat oven to 400F and spray muffin tin with cooking spray.

2.) In large bowl combine all dry ingredients minus the chocolate chips and pecans. Mix together, creating a well in center.

3.) In center of well add all the wet ingredients.

4.) Using a rubber spatula slowly incorporate dry and wet ingredients together.

5.) Add in ¼ cup of chopped pecans and chocolate chips.

6.) Pour batter into muffin tin. Sprinkle leftover pecans on top

7.) Bake for 15-17 minutes, until pass toothpick test. Enjoy !

Quick Tossed Coleslaw

kaylacastle27@gmail.com (Kayla Castle) — Mon, 08 Mar 2021 18:26:04 GMT

This recipe is ready in less than 5-minutes. Using shelf stable ingredients for the tangy dressing and precut cabbage mix. No mayo needed!

Why cabbage should be your veggie BFF?

It is an excellent low calorie, nutrient dense veggie

• High in B6, folate, vitamin C & K

• Antioxidant rich aka inflammation fighter

• Heart healthy due to cabbage being a rich source of the pigment anthocyanin, which also provides its beautiful vibrant purple hue

Recipe

Ingredients:

9 oz cabbage & carrot mix (I used pre-shredded green and red cabbage with carrots mix)

2 tablespoons apple cider vinegar(ACV)

1 tablespoon olive oil

1 tablespoon Dijon mustard

Salt & pepper to taste

Method:

1.) Pour cabbage mixture in a big salad bowl.

2.) In a small bowl whisk together the apple cider vinegar, mustard, olive oil, and salt/pepper to taste.

3.) Drizzle dressing over cabbage mix and toss till all cabbage is lightly coated. Enjoy!

Banana Coffee Cake Loaf

kaylacastle27@gmail.com (Kayla Castle) — Wed, 03 Mar 2021 14:48:11 GMT

Holy crumb! Look at that streusel!

What can I say by now we know I am obsessed with baking with bananas. Not planning on stopping anytime soon HAHA. When I was little I thought Coffee Cake had actual coffee in it and would never eat it. Till I found out it has zero coffee but is a cinnamon lovers heaven. This recipe is a lighter take on the traditional coffee cake. This loaf screams spring is coming and would make an excellent addition to your Easter brunch.

Recipe

Bread Ingredients:

3 medium bananas, mashed

1/2 cup sugar or coconut sugar

2 teaspoon vanilla extract

5.3 oz vanilla or plain yogurt- I used non-dairy

2 cups oat flour

1 teaspoon baking powder

1 teaspoon cinnamon

½ teaspoon baking soda

2 eggs

Cinnamon Swirl Ingredients:

1 teaspoon ground cinnamon

1 tablespoon coconut sugar

Streusel topping Ingredients:

½ cup coconut sugar

½ cup oat flour

¼ cup unsalted butter, melted

1 teaspoon cinnamon

Method:

1.) Preheat oven to 350F and line a bread loaf (9x5) with parchment paper for easy clean up.

2.) In a large bowl combine the mashed bananas, vanilla extract, yogurt and eggs. Mix well, slowly add in flour. Followed by sugar, baking soda, baking powder and cinnamon.

3.) In a small bowl make the Cinnamon Swirl by mixing the cinnamon and coconut sugar together.

4.) Pour half of the batter into prepared bread pan. Sprinkle all the Cinnamon Swirl over bread batter. Then pour the rest of bread batter on top, spreading evenly out.

5.) Make the streusel: In a small bowl melt the butter. Add in the coconut sugar, oat flour, and cinnamon. I find it easiest to use a spoon till ingredients are lightly coated. Then use your hands to finish, forming crumbs. Sprinkle crumbs over loaf pan.

6.) Bake for 40-50 minutes. Until cake tester comes out clean. Mine took 45 minutes. Allow to cool.

Artichoke & Mushroom Stuffed Dumplings

kaylacastle27@gmail.com (Kayla Castle) — Mon, 01 Mar 2021 19:01:49 GMT

I promise they may sound and look fancy but they are not difficult to make. Just a little patience and pre-made dumpling sheets. These dumplings are veggie-packed and vegan. The filling uses marinated artichokes, mushrooms, spices and a dash of soy sauce. Simple, only a handful of ingredients that transforms these to flavor-packed gems.

Recipe

Ingredients:

• 1 package store bought pre-made dumpling sheets (if Vegan make sure to check package)*You will have leftover dumpling sheets, can store in freezer to use at another time or double the recipe.

• 16oz white button mushrooms, cleaned, stems trimmed and chopped into 1/2 -inch pieces

• 5 marinated artichoke hearts, roughly chopped

• 2 tablespoons low sodium soy sauce

• 1 teaspoon ground ginger

1 teaspoon smoked paprika

• 1 teaspoon garlic powder

1/2 teaspoon black pepper

• Plant sterol for cooking

Method:

1. Heat a large skillet over medium heat and melt plant sterol to coat pan.

2. Add in the chopped mushrooms and cover skillet with lid. Stirring every few minutes. Sauté for about 5 minutes until mushrooms release water.

3. Add in the artichokes, soy sauce, ground ginger, black pepper, garlic powder and smoked paprika. Place lid back over skillet for 3-minutes. Stir mixture and turn off stove. Transfer to a small bowl.

4. Create a prep-station: small bowl of water, plate with dumpling sheets and the filling mixture. Place 1 dumpling sheet, 1 tablespoon of filling and dip your finger in water bowl, then trace the perimeter of the dumpling. Then using your fingers press the dumpling together, sealing the sides. Repeat with rest of dumpling filling.

5. When ready to cook heat skilled over medium-low heat. Melt plant sterol and ¼ cup water. Place dumplings in skillet. You may need to do 2 batches to fit all the dumplings without overcrowding the pan. Cover with lid and cook for 5 minutes. Flip and cook another 4-5 minutes till dumpling is lightly golden. Adding more plant sterol or water as needed.

6. Serve with additional soy sauce, balsamic vinegar or Dijon mustard. Enjoy !

Glowing Skin Smoothie

kaylacastle27@gmail.com (Kayla Castle) — Wed, 24 Feb 2021 18:19:51 GMT

Winter is tough on skin from irritation, breakouts and dry skin. I've been drinking this smoothie every day! I have noticed less breakouts (#maskne) and overall a more glowing hydrated face. Jam packed with nutrient dense foods to support health skin glow.

Here’s the scoop on why this smoothie supports healthy skin:

Pineapple - anti-inflammatory , rich in vitamin C and polyphenols help protect against premature aging. Pineapple also contains the enzyme Bromelain, that can help treat eczema, acne and dermatitis.

Cucumber - skin hydration goddess here! Cucumbers help to reduce skin irritation, swelling and puffiness.

Spinach - rich in vitamins C, A and K, this vitamin-rich food helps replenish skin, sun damage and scars.

Ginger - another antioxidant rich source here, reduces skin irritation and supports collagen production.

Lime juice - rich in flavonoids and vitamin C, hydrates and supports collagen production.

Maca - this adaptogen is commonly referred to as vitality, strengthens skin against damage.

Coconut water - great hydration source making it a great moisturizer aka glowing skin.

Recipe

Ingredients :

• ½-1 cup coconut water, more if needed to have a less thick smoothie

• ¼ English cucumber or 1 mini Persian cucumber, I left the skin on. To make less bitter peel first

• 1 cup frozen pineapple

• ½ banana

• ½ lime or lemon, juiced

• 2 large handfuls of spinach

• 1inch fresh ginger or ½ teaspoon ground ginger

• 1 teaspoon maca

Method:

Add all ingredients to blender and blend till smooth. Enjoy!

Chocolate Chip Banana Scones

kaylacastle27@gmail.com (Kayla Castle) — Mon, 22 Feb 2021 15:06:03 GMT

What happens when you combine scones + banana bread ?
Great things!

I use to think baking scones from scratch would be so difficult. It’s not! The key is to have cold butter and grate it using a grater. Stick the stick of butter in freezer at least 30 minutes before baking, for best results. This makes the butter small and much more manageable to incorporate into the dry ingredients. I always say this but I love baking with bananas. Adds a nice sweet flavor you can’t beat.

Note: If you don’t have a scone pan, you can create 8 scones on a parchment paper prepared baking sheet.

Recipe

Ingredients:

2 cups Spelt flour ( all-purpose, WWW, GF all-purpose and oat flour, will work also)

1/4 cup sugar

1 1/2 teaspoon baking powder

1/2 teaspoon salt

1/2 cup cold unsalted butter, grated

1/2 cup half & half

1 teaspoon vanilla extract

2 bananas, mashed

1 cup chocolate chips

Method:

1.) Preheat oven to 375F, lightly spray cooking spray on scone pan. No scone pan? No worries, see note above how to make without scone pan.

2.) In a large bowl combine the spelt flour, sugar, baking powder, and salt.

3.) Get your the grater (cheese grater) and cold butter. Grate butter over the dry mixture.

4.) Using your hands incorporate the butter in to the dry ingredients. Smushing the butter through your fingers into dry.

5.) Next create a well adding all the wet ingredients in the center of well. Using rubber spatula slowly mix till combined. A wet dough will form. Next sprinkle in chocolate chip, stirring until combined.

6.) Evenly distribute scone batter in prepared pan.

7.) Bake for 25-30 minutes. Let rest 5 minutes in pan.

My Top 3 Favorite Breakfast Meals

kaylacastle27@gmail.com (Kayla Castle) — Tue, 16 Feb 2021 01:06:19 GMT

I love breakfast, I am super hungry when I wake up and want to eat something nutritious but also filling ! Aka, don’t want to get hangry 1 hour later and snack non-stop all day. Check out my favorite filling and delicious breakfast picks:

1.) Chia seed pudding,

My absolute favorite. I have this about 5-6 days a week, a breakfast staple for me. Prep at night wake up and breakfast is ready. I really don’t like to spend much time making breakfast because I am so hungry and just want to eat, so this works perfectly for me.

2.) Egg white veggie scramble with toast,

PSA: I am NOT against egg yolks ! I know it is a big controversy in nutrition field but feel free to eat the damn yolk. I only have this on Saturdays and I don't cook it myself. Otherwise I probably would lean towards using, 2 egg whites and 2 whole eggs. Stir-fry with mushroom, onion, garlic, bell pepper and parsley. Along side a slice of WG bread, plant sterol and honey. ( Since I have no patience, I usually am snacking on granola or an extra slice of toast till ready)

3.) Smoothie Bowl,

Another favorite of mine. This recipe tastes like an indulgent pudding without the sugar crash. I always make sure to keep some frozen bananas in my freezer at all times. Plus who doesn’t love having chocolate for breakfast ! Top it off with granola, coconut chips and strawberries.

Simple Balsamic dressing (no oil)

kaylacastle27@gmail.com (Kayla Castle) — Wed, 10 Feb 2021 21:40:00 GMT

I can’t stand oily salad dressings

Instead of buying store bought dressings, whip up this quick salad dressing made with all shelf-stable ingredients. With hints of apple cider vinegar, nutritional yeast & Dijon mustard to elevate your salad to the next level.

Recipe

Ingredients :

1/4 cup balsamic vinegar
1 tablespoon apple cider vinegar
1 teaspoon nutritional yeast
2 tablespoon dijon mustard
1/2 teaspoon garlic powder

Method:

In a small bowl whisk all ingredients together. Store in refrigerator in an air tight container. I tossed my salad on bed of organic greens, sliced cucumbers and sprinkle of hemp seeds

Mexican Street Corn Salad (Vegan)

kaylacastle27@gmail.com (Kayla Castle) — Fri, 05 Feb 2021 02:06:18 GMT

When I was a kid for lunch I always wanted to eat a can of Mexican corn with ketchup. I was a nightmare of a picky eater. Now I transform my love of corn into a grown-up veggie filled dish. This salad tastes delish both cold or warm.

Recipe

Ingredients:

2 cans of corn, unsalted and drained

½ teaspoon plant sterol

½ red bell pepper, diced

½ jalapeno, diced

1 bunch of scallions chopped

½ bunch fresh parsley, chopped

1 lime, juiced

½ teaspoon cumin & smoked paprika

¼ teaspoon salt, black pepper & garlic powder

2 tablespoon vegan mayo, I used garlic flavored

Method:

1. Heat a skillet over medium heat. Melt plant sterol add in bell pepper and jalapeno, cook for 4 minutes.

2. Add in the drained corn followed by the spices. Sauté for 5 minutes

3. Stir in the vegan mayo and freshly squeezed lime juice. Simmer on low another 5 minutes, stirring occasionally.

4. Remove from heat, combined in bowl.

Taco Meatballs (Vegan)

kaylacastle27@gmail.com (Kayla Castle) — Wed, 03 Feb 2021 18:37:25 GMT

You can never go wrong with tacos ��

So let’s make them in meatball form! Place everything in a bowl, mix , form into ball shape ( a cookie scooper is a meatball lifesaver) and bake. Simple and delicious vegan meal served.

Recipe

Ingredients:

1 14oz package plant based “ground beef”, I used Whole30 brand

1/2 red bell pepper, finely diced

3 tablespoons freshly chopped parsley

1/3 cup dairy free cheese

1 teaspoon smoked paprika

2 teaspoon taco spice mix

Dash of red pepper flake

1/2 teaspoon garlic powder

Salt & pepper to taste

Method:

1.) Preheat oven to 425F, line a baking pan with parchment paper.

2.) In a large bowl add all ingredients. Mix throughly, I found it easiest by using my hands.

3.) Using a cookie scoop form meatballs about the size of golf balls.

4.) Bake for 25-30 minutes till fully cooked. Serve alongside guacamole and arugula ��

Chocolate Oat Banana Bread (Vegan)

kaylacastle27@gmail.com (Kayla Castle) — Thu, 28 Jan 2021 19:39:26 GMT

Spotty bananas??

Every week I go to the grocery store and buy at least 3 bunches of bananas. One bunch to freeze for smoothies and the other 2 bunches eat.

Self-diagnosis: I have a banana problem!

But, the good thing is I always have some leftover bananas to bake with! I love to bake banana bread, muffins, cookies, wherever I can sneak their natural sweetness in. This bread is perfect for on-the-go breakfast, afternoon pick-me-up or for dessert.

Recipe

Ingredients :

• 3 spotty bananas, mashed with a fork

• ½ cup maple syrup

• 1 1/3 cup oat flour

• ½ cup old fashioned rolled oats

• 1/3 cup unsweetened cocoa

• 1 tablespoon apple cider vinegar

• 1 tablespoon ground flaxseed meal

• 1 teaspoon baking soda

• 3/4 teaspoon baking soda

• Pinch of salt

• 1/3 cup chocolate chips

Method:

1.) Preheat oven to 350F and line a bread pan with parchment paper (for easy clean-up)

2.) In a bowl add mashed bananas, apple cider vinegar and maple syrup, mix with rubber spatula.

3.) Slowly incorporate the oat flour into mixture. Next add in the oats, flaxseed meal and unsweetened cocoa. Stir well

4.) Mix in the baking soda, baking powder and salt. Lastly, fold in chocolate chip.

5.) Pour batter into prepared bread pan. Bake in middle of oven for 45-50 minutes till done.

Goji Berry Energy Bites

kaylacastle27@gmail.com (Kayla Castle) — Wed, 06 Jan 2021 21:48:34 GMT

For Christmas I was gifted a food processor, I am so happy! My last one broke, I couldn’t make any energy bites for a long time. This was my first-time using goji berries in energy bites and I was surprised how tasty these turned out.

Goji Berries contain all 8 essential amino acids. Great sources of vitamins A & C, iron and zinc. Goji berries are antioxidant rich supporting both the immune system and eye health.

Recipe:

Ingredients:

1 cup medjool dates, soaked for 10 minutes in warm water, deseeded

1/2 cup dry goji berries

1/3 cup raw cashews

1/3 cup raw almonds

1 tablespoon unsweetened shredded coconut

Method:

Place all ingredients in food processor.
Mix on high till ingredients are crumbled then pulse till mixture forms into a ball.
Using cookie scoopers form a ball ( about size of tablespoon).
Store in fridge!

Buffalo Chickpea Caesar Salad

kaylacastle27@gmail.com (Kayla Castle) — Wed, 06 Jan 2021 21:46:54 GMT

Add some heat to the classic Caesar. Chickpeas are baked in Buffalo hot sauce then baked to seal in the flavor. Top it off with homemade croutons.

Buffalo Chickpeas

Ingredients:

1 can chickpeas, rinsed & drained

1/4 cup Buffalo sauce

1/2 teaspoon garlic powder

Method:

Preheat oven to 425F, line a baking pan with foil.
In bowl combine chickpeas with Buffalo and garlic powder.
Spread chickpeas out on pan. Bake for 20 minutes.

Homemade Croutons

Ingredients:

1 slice bread of choice

¼ teaspoon garlic powder

Method:

Using bread of choice cut into 1-inch cubes.
In skillet over medium heat add bread cubes and sprinkle with garlic powder.
Continuous stir croutons while cooking for about 3-4 minutes till crispy.

To assemble salad: top leafy greens with chickpeas, homemade croutons and drizzle caesar dressing on top.

Chocolate Coffee Brownies

kaylacastle27@gmail.com (Kayla Castle) — Wed, 06 Jan 2021 21:44:43 GMT

Healthy baking is one of my favorite things! Coffee riches the chocolate flavor, such a delicious combo. For the coffee flavor, I used coffee flavored protein powder. If you don’t have you can substitute a scoop of chocolate protein powder & 1 teaspoon espresso powder.

Recipe

Ingredients:

1 cup almond flour

1 scoop coffee protein powder

1/2 cup coconut sugar

1/4 cup unsweetened cocoa powder

1 banana, mashed

1 egg

3 tablespoon coconut oil, melted

1/2 teaspoon baking soda

1/4 teaspoon salt

1/3 cup chocolate chips

Method:

Preheat oven to 350F. Line an 8x8 pan with parchment paper.
Combine all dry ingredients minus the chocolate chips in a medium sized bowl.
Make a well with the dry ingredients and place all wet ingredients in middle.
Using a rubber spatula, stir till mixture is combined.
Lastly, add in chocolate chips. Then transfer to prepared dish using spatula to spread out.
Bake for 25 minutes. Enjoy!

Peppermint Smoothie

kaylacastle27@gmail.com (Kayla Castle) — Wed, 06 Jan 2021 21:42:58 GMT

All the holiday feels jam packed in this smoothie. I added a little bit of cherries to give the smoothie a touch of pink. Plus, a scoop of vanilla protein powder to give a richer creamy taste. This tastes like a peppermint milkshake!

Recipe:

Ingredients:

1 frozen banana

½ cup frozen cherries

1-1/2 cup unsweetened almond milk, as needed

¼ teaspoon peppermint extract

Optional 1 scoop collagen peptides

Method:

Add all ingredients to blender & blend till smooth. Enjoy !

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How to Read a Nutrition Label and What To Look Out For

Balancing Blood Sugar Levels

You know that feeling, when you eat something sweet and then later in the day you start feeling sluggish and tired?

Carbohydrate-containing foods: bread, rice, fruit, potatoes, cakes/pastries/desserts, and pasta's.

Protein-containing foods: chicken, beef, turkey, eggs, nuts/seeds.

Foods that are a carbohydrate and protein source: beans, legumes

How to Create a Balanced Plate

Examples of non-starchy vegetables include leafy greens, broccoli, carrots, cabbage, zucchini, bell peppers, cauliflower, green beans,

Examples of lean protein sources include chicken, turkey, lean cuts of beef, eggs, tofu, beans/legumes.

Examples of whole-grain carbohydrates are brown rice, whole grain bread, whole grain pasta, quinoa, bulgur, millet, farro, barley, and oats .

If you take regular insulin, it is best to take your insulin dosage 15 minutes before you start eating. This gives insulin enough time to go into action, ready to target the glucose from your food.

What about snacks?

My Top 5 Tips for Starting Your Health Journey

"Your health and wellbeing should be your #1 priority, nothing else is more important" ~ Robert Cheeke

Spooky Banana Bars

T-minus 10 days to Halloween..... I’ve got the perfect treat to use up those ripe bananas on your countertop! These bars are gluten-free and easily vegan just swap the eggs for flax-eggs.

Ingredients:

Directions:

Artificial Sweeteners

Sugar alternatives aka nonnutritive sweeteners are everywhere! These sweeteners are derived from various sources including herbs, plants, and sugar itself. Typically, these sugar alternatives have little or no calories and do not contain sugar.

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In addition, artificial sweeteners tend to be much sweetener then sugar up to 700x sweeter! The FDA regulates artificial sweeteners, currently the following are FDA approved; aspartame, acesulfame potassium, saccharin, neotame, stevia, sucralose, advantame and monk fruit extract.

Artificial sweeteners still should be consumed in moderation, prioritizing nutritious foods first.

Fun Fact: some artificial sweeteners are not capable of being metabolized aka they skip through the GI tract remaining intact

Cardio vs Resistance & How often should you be doing them

A common question I get is how much cardio should I be doing? Also, which resistance exercises are best for building lean muscle.

Cardio and resistance are equally important for different reason:

Cardio

Fitness wise, cardio burns more calories initially that can aid in faster weight loss. However, to target fat loss, a combinate of cardio and resistance is needed.

Resistance

Fitness wise, resistance workouts build muscle, which continues to burn calories after your workout ends. Continuously engaging in resistance workouts has been shown to rev up your resting metabolic rate +7%! Thanks to the increased muscle-to-fat ratio as you continue to build muscle.

Buttt… how often should I be working out?

As a beginner or intermediate level, working out 4-5x days/week is a solid plan. Shoot for a minimum of 30-mintues per each workout.

2x days cardio

2-3x days resistance

As you advance make sure to take at least 1x rest day.

Bonus: Active recovery rest days are great ways to stay active and recover your muscles. Think yoga, walking or stretching!

Boo Bites (V)

I am kicking off spooky season early! With a fun no bake protein bite recipe. A festive quick pick-me-up when you feel those energy levels dropping mid-day. Naturally vegan and easily customizable for you favorite add-in’s! ﻿

Recipe:

1 cup nut or seed butter of choice, I used PB

½ cup vegan plant-based vanilla protein powder

3 tablespoons oat flour

2 tablespoons sweetener, I used maple syrup

2-3 tablespoons Halloween themed sprinkles

Method:

1. In a medium sized bowl add the nut/seed butter. Pop in microwave for 15 seconds, this makes it easier to stir. Add in remaining ingredients holding 1 tablespoon of sprinkles to the side. Mix well.

2. Grab a cookie scoop and create about 1 tablespoon of batter per each ball. Using your hands to roll better tight. Spread remaining sprinkles in small bowl. Lightly roll each ball over the sprinkles to give an extra pop. Place in freezer to set, enjoy!

Sleep and Nutrition

You are what you eat? Or maybe, You are what you sleep???

Are you struggling getting a restful night of sleep? Did you know your diet can affect your sleep? Diets low in fiber and high in saturated fats are linked to poor quality sleep. In addition, poor sleep is linked to increased risk of chronic diseases and weight gain.

Characteristics of poor sleep quality diets

Melatonin

Melatonin rich foods

Serotonin

Serotonin rich foods

Other lifestyle interventions to improve sleep quality

Overall, the most beneficial aspect in regards to sleep is having a consistent routine

Humshuka

Recipe

Ingredients

4 large eggs- I used only egg whites

1 tablespoon olive oil

¼ bell pepper, chopped

2 garlic cloves, minced

Salt/pepper- to taste

¼ cup onion, minced

14.5 oz crushed tomatoes (no salt added, or low sodium **check no sugar is added)

2 teaspoons paprika

1 teaspoon cumin

½ teaspoon dried herbs, I used basil + parsley

½ -3/4 cup hummus, I used plain hummus

Pita bread to serve alongside

Method:

1.) Heat a skillet over medium-high heat. Add the onion and sauté till tender, about 3-5 minutes.

2.) Add in the bell pepper sauté for 3-minutes followed by the garlic. Pour in the crushed tomatoes and add in all the spices. Bring to a boil then reduce heat to a low simmer.

3.) Create 4 small wells and add an egg into each well. Cover the pan and cook till eggs are set about 5-8 minutes depending on preferred doneness.

4.) On a plate spread out hummus, when done carefully transfer the shakshuka on top of hummus. Serve along side pita bread, enjoy!

Strawberry Cake (GF)

I am kicking off spooky season early! With a fun no bake protein bite recipe. A festive quick pick-me-up when you feel those energy levels dropping mid-day. Naturally vegan and easily customizable for you favorite add-in’s!

Happy 4 ^th of July!

Celebrate the 4 ^th with this themed Strawberry cake naturally red from the berries themselves! This gluten-free cake contains 1lb of fresh strawberries with a slightly sweet cream cheese frosting.