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12 Healthy Recipes to Use Up Thanksgiving Leftovers

The best part of Thanksgiving Day is the day after when it comes to using the leftovers! Instead of just heating up leftovers, add a twist to make some flavorful dishes. In addition, using these leftovers will help reduce food waste. There are many various leftover ideas to use turkey, stuffings, sauces, mashed potatoes, and many more. Try one of these Thanksgiving leftovers recipes – you won’t regret it!

1.Thanksgiving Leftover Sandwich

Wanna try a sandwich with brie or bacon? Add some cheese or crispy toppings and you have a simple, flavorful, and easily customizable meal.

Get the recipe!

2.Turkey Casserole

casserole

If there’s too much turkey leftover, try it in casseroles. Casseroles are delicious, filled with vegetables, and a great way to use leftovers.

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3.Leftover Turkey Pasta

Comforting, hot and easy to bake. Put all that leftover turkey and combine all the ingredients. Your friends and family will love it!

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4.Turkey Wrap/Pita With Veggies

An overstuffed, saucy turkey sandwich will give your stomach a feast. You could fill a pita  or a wrap with turkey and any leftover food you want.

Get the recipe!

5.Mashed Potato Croquettes

Who doesn’t like potatoes? Crispy and also creamy, mashed potato croquettes are a  favorite leftover treat. Try it, as it tastes better the second time around!

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6.Winter Panzanella With Stuffing Croutons

letover panzanella

Since stuffing gets soggy overnight in the fridge, baking a second time will create the crisp all over again. Complimented by a salad, this is truly a winter delight!

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7.Ramen With Turkey Broth

ramen

With some of that leftover turkey stock you’ve made, combine with some leftover turkey, a jammy egg, some vegetables, noodles, and optional kimchi.

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8.Thanksgiving Stock

thanksgiving stock

Making stock before or after Thanksgiving will spread the joy and benefits throughout the year. Make and just freeze it.

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9.Leftover Sweet Potato Kale Frittata

Leftover Frittata

This delicious and easy to make frittata is perfect for breakfast or brunch. The sweet potato adds a little sweetness while kale makes it fresher and greener.

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10.Leftover Turkey Enchiladas

leftover enchiladas

Pumpkin seeds, cilantro, and spicy chiles will give your turkey an extra kick of flavor. These enchiladas are worth trying!

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11.Spicy Cabbage Salad With Turkey And Peanuts

leftover salad

After a heavy thanksgiving meal, this recipe will spread freshness with a little bit of spice. In addition, vegetables and peanuts will give a final crunchiness!

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12.Cranberry Pie

leftover cranberry pie recipe

You can transform your cranberry sauce into a delicious pie that everyone will love.

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8 Healthy Halloween Treats You’ll Want to Make

Yes it is finally Halloween time! But the truth is refined sugar, artificial colors and much more is everywhere this holiday. This equates to our kids consuming much more sugar than normal. This isn’t a healthy or fun habit.

While it’s difficult to eat healthy on Halloween, it doesn’t have to be that way. Choosing healthier options can be a fun twist. Check out these healthy treats that don’t diminish the Halloween spirit.

Try these cute, spooky, and healthy treats to get kids excited about eating healthy on Halloween.

1- Bat Bites

8 Healthy Halloween Treats You'll Want to Make

(Nutrition profile: Vegan, Lactose-Free, Gluten-Free)

INGREDIENTS

  • 1/3 cup dark chocolate chips, coarsely chopped
  • 1 cup creamy peanut butter
  • 1/2 cup honey
  • 2 tablespoons cocoa powder
  • 1 scoop (1/4 cup + 1 tablespoon (32g)) chocolate protein powder
  • 1/8 teaspoon fine sea salt
  • 1 and 1/2 cups old fashioned oats
  • 1 teaspoon vanilla extract

INSTRUCTIONS

  1. Coarsely chop the chocolate into small pieces and set aside.
  2. Combine: In a large bowl, add the coarsely chopped chocolate, 1 cup creamy peanut butter, 1/2 cup honey, 2 tablespoons cocoa powder, 1/8 teaspoon sea salt, 1 scoop chocolate protein powder, 1 and 1/2 cups old fashioned oats, and 1 teaspoon vanilla extract. Using a hand mixer, beat until the mixture is well combined.
  3. Scoop: Using a cookie scoop or 1 tablespoon measuring spoon, scoop even-sized amounts of dough and roll into balls. Place on a parchment paper-lined plate and freeze for 15 minutes before eating.

2- Frozen Banana Mummies

8 Healthy Halloween Treats You'll Want to Make

(Nutrition profile: Vegan, Gluten-Free, Lactose-Free)

INGREDIENTS

  • 3 large bananas
  • 3 tablespoons gently melted, cocoa butter
  • Candy eyes, chocolate chips, currants or raisins
  • 3 tablespoons powdered coconut sugar

INSTRUCTIONS

  1. Peel and slice the bananas into 1-1/2″ chunks. Skewer bananas with lollipop sticks, or use kebab skewers. Place on a parchment-lined baking sheet and freeze.
  2. For the candy coating; in a small bowl, mix the melted cocoa butter with the powdered coconut sugar.
  3. Spoon a little drop of candy coating on a frozen banana and stick on an eye (or two, or three). Using a spoon, have the kids drizzle candy coating over the bananas in all directions, avoiding the eye.
  4. An egg carton turned upside down with little holes poked in the bottom made a good stand.
  5. For the “Things”; add the orange shredded coconut by mixing a few drops of yellow and a drop of red natural colors with some unsweetened shredded coconut.
  6. To assemble the “Things”: Attach eyes with a dot of candy coating. Drizzle candy coating on to coat front, avoiding eye(s). Sprinkle it with coconut. Drizzle to coat back. Sprinkle again. Drizzle to coat top. Sprinkle again. You gotta work in stages as the candy coat hardens real quick on the frozen bananas.

3- Frankenstein Kiwis8 Healthy Halloween Treats You'll Want to Make

(Nutrition profile: Vegan, Lactose-Free)

INGREDIENTS

  • 1 kiwi
  • 2 pretzel sticks (and thicker “dipping sticks,” if desired)
  • 2 mini chocolate chips or dried wild blueberries

INSTRUCTIONS

  1. Slice one end off the kiwi, so the kiwi sits upright and flat.
  2. Beginning at the cut end of the kiwi, use a vegetable peeler to remove some of the kiwi’s fuzzy skin. As you get toward the top third of the kiwi, pull the kiwi’s skin away in little jagged bits so that the skin remaining at the top of the kiwi will look like messy Frankenstein hair.
  3. For the mouth: Break a pretzel stick into a small piece (roughly about 1/2″ to 3/4″ long), and gently push that piece lengthwise into your kiwi to make a mouth.
  4. For the bolts: Break another pretzel stick (or a thicker pretzel “dipping stick”) so you have two end pieces that are each about 1/2″ long. Shove those into your kiwi (broken end first), one low on each side of your kiwi, to form the bolts in your Frankenstein’s neck.
  5. For the eyes: Use two chocolate chips or two dried wild blueberries for eyes, gently pushing each into position above the pretzel mouth.

4- Silly Apple Bites

8 Healthy Halloween Treats - Silly apple bites

(Nutrition profile: Vegan, Gluten-Free, Lactose-Free)

INGREDIENTS

  • 2 green apples, each quartered
  • sunflower butter
  • 32 sunflower seeds
  • 2–3 strawberries, sliced
  • 1–2 homemade googly eyes per apple bite

INSTRUCTIONS

  1. Cut the middles out of each quarter of the apple to create a mouth. Don’t worry about perfection, you are filling this gap with sunbutter anyway so if you cut too deep, you can always just cover it up and no one will know.
  2. Coat the inside of the cut gap with a filling of sunflower butter.
  3. Place 4 sunflower seeds on the top of the “mouth” for the teeth.
  4. Place 1 sliced strawberry inside the mouth for the tongue.
  5. “Glue” each eye above the mouth with a dab of sunbutter to stick.
  6. Serve with a smile.

5- Vegan Pumpkin Cheesecake ParfaitVegan Pumpkin Cheesecake Parfait

(Nutrition profile: Vegan, Gluten-Free, Lactose-Free)

INGREDIENTS

  • 1 cup raw cashews, soaked in 3 cups water for at least 1 hour
  • 2/3 cup pumpkin puree
  • 1/4 cup maple syrup
  • 1/4 cup almond milk
  • 1/2 teaspoon pumpkin spice
  • Pinch sea salt
  • 1/2 cup coconut yogurt
  • 2 teaspoons activated charcoal powder (optional for black color)
  • 1/2 a package of Simple Mills Crunchy Toasted Pecan Cookies

INSTRUCTIONS

  1. Add soaked cashews, pumpkin, syrup, milk, pumpkin spice, and salt into a blender. Blend on high until smooth and creamy. In a separate bowl, whisk together the yogurt and charcoal. Finally, add the cookies into a small plastic bag and crush into chunks.
  2. Assemble the parfaits with a layer of pumpkin cheesecake, yogurt, and cookies. Repeat until you’ve used all your ingredients!

6- Mini Pumpkin Vegan Cheesecake Jack-O-Lanterns

Mini Pumpkin Vegan Cheesecake Jack-O-Lanterns

(Nutrition profile: Vegan, Gluten-Free, Lactose-Free)

INGREDIENTS

For the cheesecake:

  • 1 1/2 Tbsp Flax meal
  • 3 Tbsp + 2 tsp Warm water
  • 1 1/4 Cups Roasted cashews* covered in water and soaked overnight
  • 2/3 Cups Pumpkin puree
  • 5 Tbsp Coconut sugar
  • 2 1/2 Tbsp Unsweetened vanilla almond milk
  • 2 1/2 Tbsp Maple syrup
  • 1 Tbsp Coconut oil melted
  • 1/2 Tbsp pumpkin pie spice

For the crust:

  • 3 Tbsp coconut oil at room temperature (it should be the consistency of softened butter)
  • 1 1/2 Tbsp Maple syrup
  • 6 Tbsp Coconut flour sifted (31g) 
  • 1 Tbsp Unsweetened cocoa powder
  • Pinch of salt

For The Face:

  • 2 Oz Dark Chocolate dairy-free for a vegan option
  • 1/4 tsp Coconut oil melted
  • Mint sprigs for the stems

INSTRUCTIONS

  1. Preheat your oven to 350 degrees.
  2. In a small bowl, whisk together the flax meal and warm water and place it into the refrigerator to gel while you make the cheesecake.
  3. Place the soaked cashews into a high-powered blender (make sure you drained the water into the sink first!) along with all of the other ingredients for the cheesecake. Puree until thick, smooth and creamy, scraping down the sides as necessary. Set aside while you make the crust. Note: you want to be able to pour the cheesecake onto the crust as SOON as it’s out of the oven, which is why it’s best to prepare it first.
  4. In a large bowl, beat together the coconut oil and maple syrup for the crust, until smooth. Stir in the coconut flour, cocoa powder, and a pinch of salt until well mixed.
  5. Divide the dough by lightly heaping teaspoons between a 12-cavity mini-cheesecake pan, pressing out evenly.
  6. Bake until the crust just appear set, about 5 minutes
  7. When the crust has about 2 minutes left to bake, transfer the cashew mixture into a large bowl and pour in the flax eggs from the refrigerator. You want to leave them in the refrigerator as long as possible, so they can really gel up. Stir until the flax is evenly mixed into the cashew cream.
  8. Remove the crusts from the oven. Your crust will most likely have risen in a few spots. Just use a small spoon to pack it back down flat, making sure you don’t leave any cracks.
  9. Immediately fill each cavity, just over 3/4 of the way full, with the pumpkin cashew mixture.
  10. Bake until the cheesecakes have slightly risen and the outside appears set and firm, but just a small circle in the center still appears slightly jiggly, about 11-12 minutes. Remove from the oven and let cool completely on the counter. Then, cover and refrigerate for at least 6 hours to overnight to completely set.
  11. Once set, place the chocolate and coconut oil in a small, microwave-safe bowl and melt in the microwave using 30-second intervals on half power, stirring between each interval, until smooth and melted.
  12. Drizzle the chocolate over each cheesecake to create a Jack-O-Lantern face (I put my melted chocolate in a small squeeze tube to make it easier.)
  13. Stick a mint sprig at the top of each pumpkin to create the stem.

7- Chocolate Covered Strawberry Ghosts

Chocolate Covered Strawberry Ghosts

(Nutrition profile: Vegan, Gluten-Free, Lactose-Free)

INGREDIENTS

  • 1 pint of fresh strawberries
  • 6 oz. white chocolate melting wafers
  • a small tube of black icing

INSTRUCTIONS

  1. Line a baking sheet with parchment paper. Set aside.
  2. Place white chocolate wafers in a small bowl.
  3. Put in the microwave in 30-second increments until chocolate is melted and smooth.
  4. Dunk strawberries in the chocolate and place on the prepared baking sheet.
  5. Continue the process until all strawberries are covered.
  6. Place in the refrigerator for 5 minutes to let the chocolate harden and cool.
  7. Remove from the oven. Using a small tube of black icing, make two eyes and a mouth with the icing.

8- Paleo And Vegan Witch Finger Cookies

Paleo And Vegan Witch Finger Cookies

(Nutrition profile: Paleo, Vegan, Gluten-Free, Lactose-Free)

INGREDIENTS:

For the cookies:

For the strawberry jelly:

  • 3/4 Cup frozen strawberries thawed and roughly chopped (170g – measured when fully thawed and soft)
  • 2 Tbsp Honey

INSTRUCTIONS

  1. In a large bowl, using an electric hand mixer beat together the honey and coconut oil and smooth and creamy. Add in the vanilla and almonds extracts and beat once more.
  2. Add the coconut flour and salt into the bowl and stir until well combined, and a wet dough forms. Scrape the dough onto a large piece of saran wrap and wrap it into a flat, thin disc. Place into the refrigerator until firm and roll-able, about 25-30 minutes.
  3. While the dough chills, preheat your oven to 325 degrees and line a baking sheet with parchment paper. Set aside.
  4. In a small saucepan, combine the chopped berries and honey and bring to a boil over medium heat. Cook the berries, stirring frequently, until they become very thick and smooth, about 13-14 minutes. Make sure to really keep an eye at them near the end of cooking time, so they don’t burn.
  5. Transfer the berry mixture to a bowl and mash with a fork. Place into the refrigerator to set up.
  6. Remove the dough from the refrigerator and roll 1 Tbsp sized balls into 4 inch long finger-shapes, that are about 1/2 an inch thick. Place onto the prepared baking sheet and firmly press a sliced almond into the tip of the finger, to create fingernails. Remove the almond before baking. Then, using a small, sharp knife, make several horizontal, shallow cuts just under the fingernail, and then in the center of each finger, to represent knuckles. Lightly press in the dough on either side of the knuckles to shape them. Place the whole pan into the freezer for 10 minutes.
  7. Once frozen, bake the cookies until golden brown, and lightly crackly (the cracks are normal, don’t worry!) about 12-13 minutes. Let cool on the pan COMPLETELY.
  8. Once cooled, dip the bottom of the finger into the strawberry jam, so it looks like it’s been cut off. Then, fill the fingernail space with a dollop of the jam, and press in a sliced almond.

 

Related: 5 Must-Try Halloween Recipes

10 Healthy Late-Night Snacks

It’s late at night, and you can’t sleep because your stomach won’t stop growling. You need a late-night snack, but you can’t decide what to eat. Before you decide, ask yourself “Am I physically hungry?’’ or is it because you’re feeling anxious, lonely, bored, or depressed? 

Unfortunately, we tend to make the worst choices when we are tired or overly hungry. Many of these choices are mostly high in fat and sugar and low in nutrition.  In addition, skipping meals or eating too little during the main meals can cause more snacking, too.

If you are eating more than you need at night, that calorie surplus can lead to possible weight gain over time. That’s why late-night snacking has a potential link to obesity and other cardiometabolic diseases, but don’t worry! Late-night snacking isn’t always unhealthy if you choose the right food or food combinations. You can still satisfy late-night cravings while still keeping your weight loss goals on track. Instead of junk food, here are our 10 healthy late-night snack ideas. They are loaded with nutrients, and they can help you sleep better.

1. Yogurt

Yogurt is an excellent source of calcium, and it is a great healthy late-night snack. Just be sure to read food labels before you purchase it. Unfortunately, some flavored or fruit yogurts are high in added sugar. If you want to eat flavored yogurts, just add fruits or nuts to plain yogurt.

Yogurt

2. Pumpkin seeds

Pumpkin seeds are filled with vitamins and minerals, and it keeps you busy while you’re eating them one by one. Just make sure not to eat more than a handful.

Pumpkin Seeds

3. Vegetable sticks and cheese

Chop some vegetables, like carrots, celery, cucumber, and bell peppers, into sticks and dip them into cream cheese. You’ll love it! It is super healthy and filling!

Vegetable Sticks

4. Popcorn

Air-popped popcorn without salt and fat will keep you full all night because popcorn is one of the most filling foods that are high in fiber and volume.

Popcorn

5. Bowl of berries

When you are craving something sweet to eat at night, you can beat your sugar craving with a bowl of berries. They are loaded with fiber, vitamins, minerals, and antioxidants.

Bowl of berries - 10 Healthy Late-Night Snacks

6. Oatmeal

A warm bowl of oatmeal can be your go-to healthy late-night snack, just give it a try. Oatmeal is an excellent source of fiber. Cook your steel-cut oats with milk or water, add a tablespoon of maple syrup and sprinkle some cinnamon on top.

Oatmeal

7. Fresh fruits and nuts

Fruit and nuts are a great option when you need a quick snack. Both fruit and nuts have a lot of nutritional benefits, including vitamins, minerals, protein, healthy fats, and fiber. Try spreading peanut butter on banana slices, or dip your apple slices in almond butter.

Fresh Fruits

8. Hummus and crackers

Hummus is a classic snack that is filled with fiber, protein, and healthy fats. Pair it up with some crackers for a fun and healthy late-night snack.

Hummus - 10 Healthy Late-Night Snacks

9. Carrots and cucumbers

Carrots and cucumbers are very low in calories and are very nutritious. These crunchy healthy late-night snacks are filled with fiber, too.

Carrots and cucumbers - 10 Healthy Late-Night Snacks

10. Edamame

Edamame shouldn’t just be for sushi night. It’s packed with plant-based protein and fiber. In addition, it is super delicious and a great snack.

Edamame - 10 Healthy Late-Night Snacks

 

Related: 5 Healthy Snacks to Beat Afternoon Cravings at Work

 

5 Easy Ketogenic Salad Recipes

These simple but totally delicious and freshly made ketogenic salads make the perfect meals for lunch or dinner.

 

1. Smoked Salmon and Avocado Salad

smoked salmon

Ingredients:

  • 1 cup of smoked salmon
  • 1/4 of an avocado, sliced or diced
  • 2 cup of mixed greens
  • 1 cup of baby spinach
  • 2 tablespoons of extra virgin olive oil
  • Juice of 1/2 lemon
  • Salt and pepper

 

Instructions:

  1. In a large bowl, mix the greens and baby spinach with olive oil and lemon juice.
  2. Slice the avocado and add it on top of the greens.
  3. Top with the smoked salmon.

 

2. Egg and Tuna Salad

tuna ketogenic

Ingredients:

  • 2 hard-boiled eggs
  • 1/2 cup of tuna
  • 2 cup of iceberg lettuce
  • 2-3 cherry tomatoes
  • 5 Kalamata olives
  • 2 tablespoons of extra virgin olive oil
  • Juice of 1/2 lemon
  • Salt and pepper

 

Instructions:

  1. Boil the egg for 8 minutes, then shell and halve.
  2. In a large bowl, mix the chopped lettuce with olive oil and lemon juice.
  3. Add the tuna, boiled eggs, tomatoes and olives on top.

 

3. Soy Souced Grilled Chicken with Sesame and Ginger

chicken keto salad

Ingredients:

  • 2 cups of chicken thighs, grilled and sliced
  • 1 tablespoon of reduced-sodium soy sauce
  • 1 teaspoon of fresh thyme
  • 2 tablespoon of sesame seeds
  • 2 cup of romaine lettuce
  • ½ in piece chopped fresh ginger
  • 1 clove of chopped garlic
  • 1 tablespoon of raw cashews
  • 2 tablespoons of extra virgin olive oil
  • Juice of 1/2 lemon
  • Salt and pepper

 

Instructions:

  1. Marinate the chicken thighs in reduced-sodium soy sauce, chopped garlic and fresh ginger.
  2. Grill the chicken in a non-stick pan.
  3. Flavor the chicken with fresh thyme and sesame seeds on top.
  4. Mix the romaine lettuce with olive oil and lemon juice, and add the grilled chicken and raw cashews on top.

 

4. Shrimp and Avocado Salad

shrimp and avocado keto salad

Ingredients:

  • 2 cups of shrimp
  • 1/4 of an avocado, sliced or diced
  • 1 cup of mixed greens
  • 1/2 cup of rainbow chard
  • 1/2 of a medium cucumber, thinly sliced
  • 2 tablespoons of extra virgin olive oil
  • Juice of 1/2 lemon
  • Salt and pepper
  • 1/4 teaspoon garlic powder

 

Instructions:

  1. In a large bowl, mix the greens and rainbow chard with olive oil and lemon juice.
  2. Add the sliced avocado and cucumber to the mix.
  3. Pat shrimp dry with a paper towel.
  4. Mix together salt, pepper, and garlic powder. Stir in shrimp to coat with spices.
  5. Heat a non-stick skillet over medium heat. Cook shrimp 2 minutes per side or until cooked through.
  6. Transfer the cooked shrimp on the top of your salad.

 

5. Beef Salad with Asparagus and Almonds

beef keto salad

Ingredients:

  • 5 ounces of beef
  • 1 pound of asparagus
  • 1 cup of mesclun mix
  • 1/2 cup of arugula
  • 1 tablespoon of raw chopped almonds
  • 2 tablespoons of extra virgin olive oil
  • Juice of 1/2 lemon
  • Salt and pepper

 

Instructions:

  1. In a large bowl, mix the mesclun mix and arugula with olive oil and lemon juice.
  2. Heat a non-sticking pan and saute the beef.
  3. In another pan, saut the asparagus with a pinch of salt and a little oil.
  4. Put the asparagus, beef, and chopped almonds on top of your salad.

 

if you are looking for some sweet treats, don’t forget to check out 4 Ketogenic Dessert Recipes.

5 Must-Try Halloween Recipes

Halloween is here!

And while we carve our pumpkins to spook the neighborhood, there are so many pumpkin-inspired sweet and savory recipes that will make us want to bundle up in those comfy sweaters and enjoy the warm flavors of fall. 

Here are 5 of our favorite creations:

1- PUMPKIN SOUP

(Nutrition profile: Vegan, Gluten-Free)

With exceptional flavor and creamy texture, this pumpkin soup will warm up your body.

Halloween Soup

Ingredients:

  • 13 cups of pumpkin, peeled and roughly chopped
  • 2 tablespoon vegetable oil
  • 1 onion, sliced
  • 13.5 fl oz. coconut milk
  • 30 fl oz. vegetable stock
  • 1/2 lemon juice
  • 2 cloves garlic, crushed
  • Salt and pepper to taste

 

Instructions:

  1. Heat oven to 350 degrees F. Toss the pumpkin in a roasting pan with half the oil, then roast for 30 minutes until golden and tender.
  2. Meanwhile, put the remaining oil in a pan with the onion and garlic. Gently cook for 8-10 minutesmins until softened.
  3. Stir in the roasted pumpkin, lemon juice, coconut milk, stock, salt and pepper. Bring to a simmer, then cook for 5 minutes.
  4. Cool for a few minutes, then blend until smooth with a blender.

 

2- PUMPKIN ALFREDO

(Nutrition profile: Vegetarian)

Super creamy and super simple fall comfort food.

Alfredo for Halloween

Ingredients:

  • 5-6 cups of fettuccine egg pasta
  • 2 tablespoons butter
  • 5 garlic cloves, minced
  • 1 cup pumpkin puree
  • 2 1/2 cups heavy whipping cream
  • 1/2 cup grated Parmesan cheese

Instructions:

  1. Cook the fettuccine according to package directions.
  2. Heat the butter over medium heat. Add the garlic and sauté until soft and fragrant. Add the pumpkin and heavy whipping cream. Simmer until slightly thickened. Add the cheese and stir to combine.
  3. Toss the pasta in the sauce. Top with additional cheese.

 

3- PUMPKIN PANCAKE

(Nutrition profile: Vegetarian, Gluten-Free)

These fluffy, gluten-free pancakes will become your favorite breakfast.

Pancake for Halloween

Ingredients:

  • 1 cup pumpkin puree
  • ¼ cup milk of choice
  • 2 tablespoons coconut oil (or butter), melted
  • 1 teaspoon maple syrup (or honey)
  • 1 teaspoon vanilla extract
  • 2 eggs
  • 1 cup oat flour
  • ½ teaspoon baking soda
  • ½ teaspoon salt
  • 1 teaspoon ground cinnamon and ground ginger

Instructions:

  1. In a small mixing bowl, stir together the pumpkin puree, milk, coconut oil, maple syrup and vanilla. Beat in the eggs.
  2. In a medium bowl, whisk together the oat flour, baking soda, salt and spices.
  3. Form a well in the center of the dry ingredients and pour in the wet ingredients. With a big spoon, stir just until the dry ingredients are thoroughly moistened. Do not overmix! Let the batter sit for 10 minutes.
  4. Heat a heavy cast iron skillet/non-stick pan over medium-low heat. Lightly oil the surface of your pan with coconut oil, butter or cooking spray. If you’re using a non-stick electric griddle, you might not need any oil at all.
  5. Once the surface of the pan is hot enough that a drop of water sizzles on it, pour ¼ cup of batter onto the pan. Let the pancake cook for about 3 minutes, until bubbles begin to form around the edges of the cake.
  6. Once the underside is lightly golden, flip it with a spatula and cook for another 90 seconds or so, until golden brown on both sides.

 

4- PUMPKIN SPICED LATTE

(Nutrition profile: Vegan, Gluten-Free)

Here is a rich flavored pumpkin spiced latte with real pumpkin puree, spices and almond milk.

Pumpkin Spiced Latte for Halloween

Ingredients:

  • 3 cups almond milk
  • 3/4 cup pumpkin puree
  • 1 teaspoon maple syrup
  • 1/2 teaspoon ground cinnamon
  • 1/4 teaspoon ground ginger
  • 1/8 teaspoon ground nutmeg
  • 1-1/2 cups hot brewed espresso or strong brewed dark roast coffee

Instructions:

  1. Place all ingredients, except coffee in a large saucepan.
  2. Stir while cooking over medium heat until heated through.
  3. Stir in hot espresso.
  4. Pour into warm mugs. If desired, top with whipped cream and additional nutmeg.

 

5- PUMPKIN COCKTAIL

(Nutrition profile: Vegan, Gluten-Free)

It is a delicious cocktail made from dark rum, pumpkin puree and spices.

Pumpkin Cocktail for Halloween


Ingredients:

  • 1 cup pineapple juice
  • 3 tablespoons pumpkin purée
  • 1 teaspoon maple syrup (more or less to taste)
  • 1 big lemon, juiced
  • ¼ teaspoon vanilla extract
  • ¼ teaspoon ground cinnamon
  • A pinch of ground ginger
  • Pinch of nutmeg
  • Pinch of allspice or cloves
  • 3 ounces dark rum (Myer’s)

Instructions:

  1. Pour all ingredients into a blender and blend well.
  2. Fill two double old fashioned glasses with ice.
  3. Pour the mixture over ice and garnish with a dash of cinnamon.

 

Here is also our 5 Healthy Reasons to Eat Pumpkin at Halloween blog.

Breakfast Eater or Skipper: Here are 5 Quick Breakfast Ideas

Oh, hey there! Are you one of the breakfast eaters or are you a skipper?

Of course, this breakfast should be an ideal (a.k.a healthy) meal, not a poor quality one!

It seems that we are obliged to skip our breakfast meal for reasons like early morning working hours, being stuck in traffic, tough working conditions, or just being unwilling to prepare breakfast.

If we look from the scientific perspective, recent studies show that the ideal breakfast meal should meet 20-35% of our daily energy consumption. It includes adequate macro and micronutrients for better appetite control, feeling more active mentally and physically the rest of the day, higher cognitive performance (which is really important in our work-life), good levels of well-being, and generally higher quality of life.

However, I can hear you say, “We, the people who work hard, do not have time for it!” Well, this writing leads you to eat, not to skip, and shows that there is no excuse! 

But how?

Let’s figure it out!

Here are 5 healthy but quick breakfast ideas:

overnight oats

1. Savior: Overnight Oats!

We all know that oats are one of the easiest ways to feed ourselves. It’s not a worldwide traditional food, but it’s becoming trendier day by day.  It’s a savior for us, the people who are working hard, who don’t have enough time for taking care of our health, but have grumbling stomachs!

Let’s see what’s in it:

  • 3 tablespoons rolled oats
  • 200 ml milk (If you want lower calories, you can choose to skim or semi-skim milk; or if you’re vegan, you can choose plant-based milk, such as coconut milk, almond milk, etc.)
  • 2 teaspoons chia seeds
  • 2 thin slices of pineapple OR 1 handful of blueberries OR 10 strawberries OR 1 middle-sized apple OR 1/2 banana 
  • 5-6 almonds or hazelnuts, a pinch of coconut flakes or 2 walnuts (chopped)
  • Cinnamon, if desired
  • 1 teaspoon cacao or ground coffee, if you want to be more awake and energetic!

Mix them all in a small jar, and close it up tightly. Put it in the fridge. Your amazingly delicious overnight oats will be ready for the next morning! You can enjoy it at home or at work. Enjoy!

Puffy Muffins

2. To Ketogenic Lovers: Puffy Muffins

Yes, you’ve heard right! Muffins for ketogenic lovers, but muffins made in a ketogenic way. Healthy and quick breakfast options for the ketogenic people may be hard sometimes, but not impossible. 

Here is the recipe;

  • 3 eggs
  • 1 tablespoon of coconut oil
  • 1/4 avocado, mashed
  • Greens, such as parsley, green onion, dill, etc., chopped

Mix the eggs well, then add coconut oil and avocado, then stir. Take a muffin pan, spray some oil, or you can use coconut oil instead. Put some chopped greens in the pan, then pour the egg mixture into it. Then, put it right into the oven. Bake for 8-10 minutes. Your puffy muffins will be ready. 

Meanwhile, you can get ready for work while it’s cooking!

Breakfast Eater or Skipper: Here are 5 Quick Breakfast Ideas

3. The Trendiest Breakfast: Smoothie Bowls

Are you looking for fresh and nourishing options at the same time? Or different options other than classic breakfasts? Well, smoothies would be a good fit for you. And quicker! 

Meal prep is always a good idea, therefore put the fruits you like in the freezer the night before. The next morning, take out the fruits, slice them into pieces. Add them to the blender. Blend it until smooth and creamy. Add yogurt or kefir or milk (also vegan milk) and blend again, then pour it to a bowl, and top with healthy snacks. 

Here’s sample smoothie bowl recipe:

  • 1 handful of frozen berries
  • 1/2 frozen ripe banana
  • 2 tablespoon yogurt or 100 ml kefir/milk
  • 1 tablespoon almond/nut flakes
  • 1/2 teaspoon vanilla extract 

The whole process will be done in 5 minutes maximum!

Related: The Most Popular Low-Calorie Summer Drink: Smoothie

avobread

4. Delicious Duo: AvoBread and NutBread 

Are you one of the people who love salty and sweet meals together? Great! Because I have a breakfast option for you all. Remember, there are always healthier ways to feed our bodies.

For the perfect duo;

  • 2 slices of bread (especially the healthy and full of fiber ones with whole grain or rye or buckwheat etc.)
  • 1/4 avocado
  • 1,5  teaspoon peanut butter (no added sugar or homemade sugarless ones)
  • 1 egg, hardboiled or cooked in a pan
  • 1 teaspoon jam (no added sugar or homemade sugarless ones)
  • A pinch of black seeds, flax seeds, poppy or chia seeds

Mash the avocado, coat one slice of healthy bread. Divide the boiled egg into two, put it on the bread with smashed avo. And then, sprinkle some seed. It’s ready to enjoy!

Second, coat the other slice of healthy bread with peanut butter, then with jam. You can also use fresh fruit instead of jam. If you like, sprinkle some seed on that, too!

With a cup of herbal tea or filtered coffee, it’ll also be the perfect trio!

Healthy Burrito 

5. Last, but not least: Healthy Burrito 

Want a tasty burrito? A healthier one? Even at breakfast? Well, why not?

Then, here is your recipe:

  • 1 tortilla with whole grain or rye
  • 3 slices of smoked turkey
  • 1 egg
  • 1 tablespoon of milk
  • 30 gr cheese
  • A pinch of salt and black pepper
  • Fresh vegetables, such as bell peppers, tomatoes, and greens

Make an omelet with the egg, milk, and cheese. Add some spices into the omelet. After that, take the tortilla, and spread the omelet down the center of the bread. Add the rest of the ingredients above. Fold each opposite side, then roll it up. And done! Enjoy your burrito!

5 Healthy Snacks to Beat Afternoon Cravings at Work

In recent years, everyone has become aware of the benefits of snack meals. They are not only necessary for losing weight, but also essential for feeling good and dealing with long work hours. Most of us feel our energy waning around 3 p.m. or 4 p.m on workdays. But it can be hard to come up with healthy and creative options for snack meals to replenish energy. So if you’re tired of constantly eating walnuts and hazelnuts, check out these 5 healthy snack alternatives which are easy to find and prepare:

1. I don’t have time to prepare anything.

Convenient, pre-packaged foods can be your savior for healthy snack, but you should read the labels very carefully because today’s supermarkets are full of unhealthy industrial foods. You should choose healthy snacks without sugar or food preservatives and with at least 3 grams of protein. An energy bar with about 100-400 Kcal (you can choose your snacks’ calorie count based on your current weight and your target weight) is generally the best choice. When you are bored at the office during the afternoon, stay away from the nearest chocolate wafers. Instead, give the coffee and energy bar duo a try. You will observe your work performance by getting better.

healthy snack

  2. It’s really hot out there! Give me some refreshing healthy desserts! 

If you have never tried making ice cream at home you may think that it is tasteless and hard to prepare. Give it a chance; you will see how delicious it is even without sugar! Slice 1 medium-sized banana, put it in a plastic bag, and let it rest in the freezer for a couple of hours. Once the banana slices are frozen, toss them in the blender and add 1 teaspoon of peanut butter, 1 teaspoon of cocoa, and a few hazelnuts.

  3. I’ve been feeling very hungry lately, and the usual snacks just don’t fill me up.

When the usual snacks just don’t cut it, it’s time to seek out an option with more protein, such as a sandwich with spreadable curd cheese and smoked turkey slices on rye or whole-grain bread. You can add some avocado too if you are very hungry. This sandwich contains about 8-10 grams of protein and is a great snack to carry to work in your bag. Have a sparkling mineral soda with it for a refreshing twist; you will not feel hungry until dinner time!

  4. Yogurt + Granola Mix 

Here is another easy option that you can prepare at home or at the office. Mix together a small portion of yogurt (you can have probiotics if you choose) and sugar-free granola. If you prefer, instead of granola you can prepare yourself a portion of muesli mix: 2 tablespoons of oatmeal, 1 tablespoon of raisins, 5-6 raw almonds, and half a teaspoon of cinnamon.

healthy snack

5. Fave Couple: Milk Coffee and Dark Chocolate 

Sometimes you may not feel very hungry during snack time and think that just drinking some coffee is enough. But, it’s easy to be tempted by the little treats that we often eat alongside coffee, such as donuts, pastries, or chocolates. Every now and then we all make excuses such as, “It’s just a small piece, so it’s okay.”Here’s a healthy suggestion: You can have 1-2 small pieces of dark chocolate alongside a cup of coffee with plain, soy, or almond milk. This combination will trigger the happiness hormone (serotonin) thanks to the magnesium in the dark chocolate, but you won’t be consuming the extra fat of other kinds of chocolates or sweets.

 

The Most Popular Low-Calorie Summer Drink: Smoothie

Recently smoothie has become everyone’s favorite drink. They’re a good alternative beverage, especially for people who are dieting or detoxing, because they have fewer calories than other beverages and are refreshing in hot weather. Smoothies are favorites for vegans and vegetarians too. And anyone can enjoy smoothies for their joyful colors and refreshing taste.

Smoothies:

  • Are low-calorie
  • Refresh your body
  • Are nourishing
  • Have many antioxidants
  • Are hydrating
  • Are a healthy snack which is easy to prepare
  • Create joyful snack times due to color

5 Tips for a Healthier Smoothie

Green smoothie

1. Fruit Instead of Sugar

Fruits include a natural form of sugar known as ‘fructose’. Adding fruit to sweeten your smoothie instead of sugar is a good idea. But don’t forget to check the serving sizes for the fruits you’re using.

2. Summer Fruits

In summer we need more water than we drink normally. Summer fruits are perfect to hydrate your body because of their high percentages of water. Adding watermelon to a smoothie is a great choice for summer!

Summer Berries for a Yummy Smoothie

3. Berries and Cherries 

Berries (goji berries, blueberries, acai berries, bilberries, strawberries, blackberries, etc.) and cherries are extremely high in antioxidants. Daily intake can greatly benefit your health, especially in the areas of heart health, cholesterol level, cellular oxidative damage, and many more. Try adding berries and cherries to make your smoothie healthier.

 4. Leafy Green Vegetables

Adding leafy green vegetables such as parsley, fresh mint, and dill makes your smoothie fresher. These kinds of vegetables increase the antioxidant level of your drink and help to reduce the swelling of your body. Also, these are a great choice for women during their periods.

The Most Popular Low-Calorie Summer Drink: Smoothie

5. Dairy Products

Children and adolescents should be encouraged to consume milk products because they need more calcium for healthy growth. Preparing colorful smoothies with milk can be fun for both parents and children. Many children will be willing to drink milk in their smoothies even they generally don’t like milk.

Also, fermented milk products such as yogurt and kefir help to regulate the digestive system. If you have digestive system problems, try adding kefir to your smoothie. Everyone has their own taste preferences. But with these tips, you can prepare your own smoothie and be more energetic for the day. To conclude, here is Vivoo Nutrition Team’s favorite summer smoothie recipe:

Watermelon Smoothie for Summer

A Summer Recipe: Watermelon Smoothie

Ingredients:

1 cup fresh watermelon (cubed and black seeds removed)

1 cup kefir (250 ml)

10-12 leaves fresh mint

Instructions:

  • Add all ingredients to a blender and blend until creamy and smooth
  • You can add more kefir to thin, or more strawberries to thicken.
  • Taste and find what needs to be added. You can add lime for acidity, sweetener for sweetness, or watermelon for a more intense watermelon flavor.
  • Serves 2 / Calories for one serving: 140

Related: 8 Reasons Why You Feel Always Hungry