Saturday, June 29, 2013

Raspberry-Chocolate Light Shake

Good morning!

Today I'll leave you with my most recent signature breakfast shake. Most mornings I need something quick and easy-to-digest just before I hit the gym, and nothing fits better that description than a typical smoothie. The trick is, however, making it both light and tasty so that it gives me energy but doesn't make my tummy feel so full I cannot workout. This raspberry smoothie is super simple and, if you use Stevia, it only has 100 calories! 







Ingredients:
  • 1 cup raspberries, fresh or frozen
  • 1 cup unsweetened almond milk
  • 1 tbsp unsweetened cocoa powder
  • 2 tbsp agave syrup or 2 drops of Stevia natural sweetener
  • 4 ice cubes
  • 1/2 cup water

Directions:

Blend all ingredients together until smooth and voila!

Enjoy!

~Milu

Wednesday, June 26, 2013

Spinach Turkey Sliders

Hello everyone!

Last night I came across some interesting recipes for turkey meatballs that included spinach, so I said why not turn them into sliders?! I love appetizer-type foods that are easy to make and eat, and sliders are a staple for me. For this recipe, I modified some of the ingredients to suit what I had at home, and also came up with an interesting condiment to replace mayo. I haven't bought mayonnaise at the supermarket in a loooong time. I usually make it at home using olive oil, but even that feels a little too fatty for a meal sometimes, so I decided to use some plain Greek yogurt instead, see below for the details!





Ingredients:

For the patties:
  • 1 lb ground turkey
  • 2 cups chopped spinach, either frozen or fresh
  • 1 egg
  • 1/2 onion, finely chopped
  • 1/2 cup low fat mozzarella cheese, shredded
  • 2 cloves of garlic, finely chopped
  • 1/2 cup of panko, bread crumbs, or quick oats (added fiber!)
  • 1/4 tsp ground pepper
  • 1 tsp salt
  • 1 tsp dried oregano
  • 1 tsp dried Italian seasoning
For the toppings:
  • Any tomato sauce of your choice
  • Avocado slices
  • "Milu Mayo" : 1/3 cup plain Greek yogurt + 1/2 tsp dijon mustard + 1 tsp regular mustard + salt and pepper to taste.
Directions:

Preheat oven to 350F. Combine all ingredients for patties in a large bowl, and mix well. Make small patties (slider size) and put on a cooking sheet lined with aluminum foil and covered with a bit of oil to prevent patties to stick to bottom. Bake for 30 minutes total, flipping the patties half way through. Servings: 12 slider size patties.

To serve, I used some tomato sauce at the bottom of the slider, then a teaspoon of my Milu Mayo and a couple slices of ripe avocado to top it off.

Enjoy!

~Milu 

Sunday, June 23, 2013

No-Bake Granola Bites

Good afternoon! 

I first tried these when my friend Kelsey brought a batch to work and was kind enough to share some with me... I was hooked immediately! Since then, I have seen a ton of different variations of these little guys. With the increasing awareness of all the unnatural (to put it lightly) ingredients often contained in most commercially available granola bars, what was once believed to be a healthy snack is quickly losing its good reputation. What is more, with new recipes for no-bake home-made versions popping up everywhere, making them at home is easier than ever, I promise!

What I think makes my personal version special is the use of chia seeds; native to central and southern Mexico and Guatemala, these seeds are becoming increasingly popular due to their high content of calcium, phosphorous, manganese, omega-3 fatty acids, and fiber! They are known for boosting energy, stabilizing blood sugar, aiding digestion, and lowering cholesterol. A definite 'Superfood'. And as if that were not enough, I incorporated another superfood: ground flax seeds, which are also known for their high content of omega-3 fatty acids and dietary fiber. So give it a try!






Ingredients:


  • 1 1/2 cups of quick oats
  • 1 cup rice krispies
  • 2 tbsp unsweetened shredded coconut
  • 1 tbsp chia seeds
  • 1 tbsp ground flax seeds
  • 1/4 cup mini dark chocolate chips
  • 1/2 small banana (mashed)
  • 1/4 cup RAW* almond butter
  • 1 tbsp agave nectar (I use maple flavour, but can use any variety)



Directions:


In one medium size bowl mix all the dry ingredients. In a separate small bowl combine the mashed banana, almond butter and agave nectar, mix well. Add this mixture onto dry ingredients and stir until evenly combined (I usually start with a spoon and go in with my hands towards the end to make sure all the oats are moistened). Shape batter into balls of about 11/2 inches in diameter, and voila! They are ready! I usually get about 20 bites. They keep well in the fridge for about a week. For longer storage, keep them in the freezer. 

Optional: you can  add any chopped nuts you like and/or play with the ratio of the ingredients.

*I just want to quickly emphasize the use of raw nut butters in general. I will expand on this later, but there is an important reason why we should avoid all roasted nuts and only consume them in their raw, unsalted form.



Enjoy!



~Milu   




 

Friday, June 21, 2013

New Blog Alert!

Hello everyone!

With the first day of Summer comes the start of a new blog. For those of you who know me, thank you so much for taking the time to stop by my Blog!, and for those of you who don’t… my name is Milu, I am a self confessed foodie with a passion for nutrition and creative cooking. As  well, as a fitness enthusiast, I am not only interested in the nutritional value of what I prepare, but also in keeping it ‘calorie-conscious’. Most of my inspiration comes from my inability to follow recipes word by word, my resistance to use too-calorie-dense ingredients, and the fact that I always seem to be missing something from my pantry. Please join me as I attempt to start a catalog of my ‘culinary adventures’ in my tiny downtown kitchen. Stay tuned!

~Milu