Simply Fried Plantains

If you miss french fries, you'll love these!

If you don't know, plantains are not the same thing as bananas! In my opinion they are more like a potato than a banana. This makes them perfect for frying up and serving like a little pile of french fries. Therefore, these beauties are the perfect way to make any meal or snack a million times better. Fried plantains are delicious, indulgent, and oh so satisfying. They are also a healthy treat and super easy to make! So what are you waiting for? Get cooking, you love these tasty little slices.

I find that frying up half a plantain lightly in coconut oil is the perfect serving for one person. (Wrap up the other half and stick it in the fridge for another day!) Choose a plantain that is green or somewhat yellow. If you choose one that is completely black, its okay but its going to be pretty sweet and more like dessert than something savory.

Directions:

1. Slice half a plantain into 1/4 inch slices 
2. Heat about 1 tbs coconut oil in a pan
3. Add plantain slices to the coconut oil
4. Cook until golden brown
5. Flip
6. Cook until golden brown on the other side (may need to lower heat slightly so they don't burn)
7. Remove the plantain slices from oil
8. Sprinkle with sea salt
9. Eat warm 

My 3 Best Healthy Eating Tips

No matter if you are on a weight loss journey, looking to maintain a healthy weight for your body type, or simply want to feel better, this is my best advice for you. 

1. Quit sugar (and with that processed foods)

Sugar is in everything. when you quit sugar you are getting rid of a huge source of inflammation and excess calories in your diet. Sugar has no important nutrients, doesn't keep you full, and can mess with your hormones.

Crucially, when you ditch sugar you also end up phasing out many other sources of junk in your diet like refined flours, processed soy, chemical additives, and highly processed oils.

For me, ditching sugar allowed me to control my weight loss and maintain my weight. My skin cleared up, I stopped having regular cravings, and I had way more energy because I wasn't crashing from sugar all the time!

Visit I Quit Sugar's website for great resources!

2. Reduce grain intake (eat more vegetables)

Grains are something usually served in dishes not the best for your waistline. Think pizza, pastas, cookies, and breads. It doesn't mean you have to give it up for forever, but after realizing how good you feel without it and making healthier versions, your body won't even want the same foods anymore. Also, grains are important when considering portions. Its easy to over indulge.

Key: if you are eating grains, stick to the right portion size for you. Starchy vegetables for carb sources like squashes and potatoes are also great instead of grains, or if you want choose healthier grains like quinoa, oats, etc.

3. Less snacking - it's okay to be a little hungry!

You really don't need to constantly. It weighs heavily on your digestive system and being in the mindset that you constantly need food only drives you to eat more than you already need.

Don't get me wrong, it is okay to eat snacks when you are hungry. But, choose the right kinds of snacks - not something packed with sugar or that is highly processed and full of junk!

Check out my classic snacks post for some ideas on healthy snacking.

My fix: I eat 4 meals a day instead of three. If you can't go 3-6 hours without eating, make your meals a little bigger!

Upgraded PBJ Recipe

Those are my tips! Quit sugar, reduce grains, and less snacking.

Most importantly, enjoy life! 

-Bee 

******* I am not certified in any health-related field. I am not giving medical advice, I am only sharing what worked for me!***********

3 Goals a Day Towards a Healthier Lifestyle

We all could use the excuse that we don't have time to exercise or eat right because we have such busy lives. There's work, family, school, grocery shopping, friends, parties, and anything else that runs us ragged throughout the week. But we're missing one of the most important things... a way to get you through that hectic schedule. You need to help yourself by doing something that keeps you on this earth in a body that feels good. So stop with "I don't have time to... [insert something good for you here]" and make some time!

Because ultimately all that is excuse is going to add up to is an explanation for why we are unhappy with our bodies, and most importantly, why we are unhappy with our health.

I was told by my yoga instructor to think about life as a measure of breathes instead of a measure of minutes. When you think about all of the rushing around we do everyday, we use a lot of shorts breathes. Honestly, take a moment and think back to the last time you quieted your mind and body and simply took a deep breathe. Do it right now. Pause, look up from your computer or phone, and just breathe. Inhale.... Exhale....

Notice how you feel.. how stress wants to escape.. how your mind clears. Now think if you did this once a day how it might make you feel better. Even if the good feelings only last for a second, the second of peace is worth it.

Going through life trying to do it all without taking moments to relax and more simply, take a deep breath, takes its toll on the mind and the body. If all we do is use up all of the short breathes in our lifetime, we are going at a pace that is unsustainable. It's like asking a car to run on soda instead of oil. Without slowing down and giving your body what it needs, you will end up burning out. But if you take slow breathes, if you're calm and relaxed and take time to enjoy your life, you will give yourself the opportunity for something better.

So I challenge you to attempt to do three things for yourself everyday that get you to a healthier lifestyle.

Do one thing in the morning, one in the afternoon, and one at night. It can be something big or something incredibly small. Just know that you made a conscious effort to improve your life in that moment. Everyone has to start somewhere, and hopefully by bringing awareness to your lifestyle in small changes, you will end up impacting your life in a largely positive way.

The things you can do are as easy as making a healthy breakfast, taking the stairs instead of the elevator, and dancing around your house for five minutes to get your heart rate up when you get home from work. When you add up all the little things at the end of the day, that's what matters. No goal is achieved with one end-all, be-all "quick fix". In reality, it's all the little steps you take to get there that matter.

Movement of your body, mindfulness of stress, and better food choices will make a huge difference to the way you live your life. So remember, the message is to breathe. Find three moments in a whole entire day to do something good for yourself and enjoy the peace you find within that second :)

Things you can do:

1. pause in the afternoon and take a few deep breathes to relive stress and tension i
2. pack a healthy lunch instead of buying fast food
3. switch sugary cereal for homemade oatmeal
4. skip the donut in the office workroom 
5. take the stairs instead of the elevator 
6. take the dog for a longer walk
7. stretch when you wake up or before bed 

And if you don't get the three things done... it's okay! The goal is to challenge yourself. The more awareness you can bring towards positive change, the easier the change will be.


Peace and well-wishes,

Bee

Summery Mango Guacamole + Tasty Burger Bowl

Mango Guac: A sweet yet spicy twist on a classic favorite. 

I just love guacamole to begin with, and better yet... the flavor of this dish reminds me of summer!!!! (Which New England desperately needs a taste of right about now.) So tonight I whipped up this beautiful summer dish to whisk me away to paradise one bite at a time.

This chunky guacamole is seriously so easy to make and is loaded with all the classics required to make some delicious green stuff. It's tasty, fresh, and colorful. I don't know about you, but when a dish looks beautiful it makes eating the meal so much more satisfying. This guacamole would also pair great with fish tacos or be delicious added to a grilled veggie wrap with hummus. Enjoy!

Recipe for Burger Bowl:

Mixed Greens 

Grilled 50/50 Ground Pork/Beef Burger (sub the burger with a portobello for a vegan option!)

Mushrooms and Onions sautéed in avocado oil with salt and pepper

Fresh Summery Mango Guacamole

Recipe for Summery Mango Guacamole:

Ingredients:

• 1 small ripe avocado, pitted
• 1/3 ripe mango, diced
• 1/2 small tomato, diced
• 1 scallion, sliced
• Red Tabasco sauce for heat (or fresh jalapeño, sliced), to taste
• 2 tbs lime juice (fresh preferable)
• Fresh cilantro, stems removed
• Salt and Pepper, to taste 

 Directions:

1. Add the avocado to a bowl and mash slightly with a fork
2. Fold in the rest of the ingredients
3. Serve!

Garlic Avocado Crema

Simple, light, fresh. 

This crema is a great replacement for mayo, and even sour cream or guacamole! Use it as a spread on sandwiches, as a dip for veggies and chips, or add a dollop to your salad. It tastes amazing and is made with fresh, real ingredients. A dose of healthy fats and flavor, this condiment is a great way to boost any ordinary meal.

I used my magic bullet for this recipe, although an emersion blender or regular blender may also do the trick. If you don't have a blender you could also try mashing it with a fork or use a hand mixer, but be sure to finely chop the cilantro and garlic first!

Yummy Suggestions: 

Top broiled cod or other fish

Add to egg sandwiches or any style eggs

Dip steak and roasted veggies for a flavor boosted meal

Take tacos or burritos to the next level

Mix in shredded chicken for a flavor packed chicken salad

Give a new twist to avocado toast (add sliced veggies too!)

Serve with plantain chips, crackers, tortillas, etc.

Dip raw veggies for a satisfying snack

Ingredients:

• 1 ripe avocado
• 1/4-1/3 cup greek yogurt, plain (or dairy-free yogurt)
• 2 -3 tbs fresh lemon juice 
• 1/2 c fresh cilantro, stems removed
• 2 garlic cloves, peeled
• 1/2 tsp salt
• few cranks freshly cracked black pepper (or 1/8 to 1/4 tsp ground black pepper)

Directions:

1. Slice the avocado in half, remove the pit, and scoop out the fruit into a blender
2. Add the rest of the ingredients in with the avocado
3. Blend until smooth
4. Enjoy and refrigerate any leftovers for up to one week

Chocolate Chunk Blender Brownies

The perfect balance of sweet and chocolatey, and all made in my blender! One bowl, no mess, so easy, and so delicious!

I had a really ripe plantain sitting on the counter and I wasn't sure what I was going to make. Then it hit me.... BROWNIES. At this point I really don't have many chocolate recipes posted, so I thought a gooey-chewy, deliciously indulgent brownie would be just the trick. And from the empty tray sitting on my counter the next day, I could tell my family really loved them!

BONUS: These healthy brownies are so easy to make too!

All you have to do is throw the ingredients in a blender, and bam, brownie batter is ready for the oven. My magic bullet worked perfectly, and when I was done I simply stuck it in the dishwasher to clean. 

The recipe is also completely grain-free, gluten-free, and can even be sugar free! Made without any junk, you can feel great about indulging in this classic dessert. Make this for your kids, yourself, or for parties - it is sure to be a big hit!

Ingredients:

• 1 large ripe (black) plantain, peeled and cut into chunks
• 2 eggs
• 1/4 c coconut sugar (omit if you are completely sugar free)
• 1/4 c cocoa powder (I used dark cocoa powder- it has no sugar)
• 1/4 c coconut oil, melted
• 1 1/2 tbs vanilla extract
• 1 tsp baking soda
• 1/2 tsp salt
• 1/2 c chocolate chunks, optional (or chocolate chips)
• coconut oil for greasing

Directions:

1. preheat the oven to 350 degrees F
2. add plantain and eggs to blender - blend
3. add coconut sugar, cocoa powder, coconut oil, vanilla, and salt - blend
4. stir in baking soda and chocolate chunks to the blender - DO NOT BLEND
5. grease a baking pan with coconut oil (I used a 6x8)
6. add the blender mix to the greased pan
7. bake 25-30 minutes (take them out just as a toothpick comes out clean, or slightly before - they will continue to cook in the hot pan as you remove them from the oven - so do not over bake if you want chewy-gooey brownies!)
8. let cool at least 15 minutes before cutting 
9. eat them all!!!! ;)

Buckwheat Banana Bread

Seriously the BEST banana bread I've ever made... If you are looking for a fantastic gluten-free banana bread, look no further!

This bread is amazing. If you need a healthy treat, this should definitely be top on your list. The recipe only uses real food ingredients and is completely free of any refined sugars or refined flours. By using a combination of buckwheat flour and coconut flour, the recipe yields a light and fluffy bread with a hint of nutty flavor. Dig in, it's sure to be a new favorite!

Healthy Eating Tip: If you don't want a whole loaf in your house to tempt you, wrap up individual slices in plastic wrap and stick them in a ziplock in your freezer. This way you can just pop one in the toaster oven when you want a piece! Having something yummy and delicious already made for you gives you the power to say no to poor food choices when cravings strike. "Convenience" is not an excuse when you already have something healthy and delicious waiting for you! 

Ingredients:

• 3 small ripe bananas (or two large)
• 2 eggs (could try flax eggs)
• 1/2 c coconut oil, melted
• 1/4 c maple syrup, optional 
• 1 tsp vanilla
• 1 c buckwheat flour (could try other gluten-free/grain-free flour)
• 1/4 c coconut flour
• 1/2 tsp baking soda
• 1/2 tsp salt
• coconut oil, for greasing
• extra banana slices, optional

Directions:

1. Preheat oven to 350 degrees F
2. Mash bananas in a bowl
3. Add eggs, vanilla, maple syrup, coconut oil and mix to combine
4. Combine buckwheat flour, coconut flour, salt and baking soda in a separate bowl and mix
5. Add the dry ingredients to the banana mixture and combine 
6. Pour mixture into a greased 9x5 baking dish 
7. Top batter with banana slices, optional 
8. Bake 50-60 minutes (or until done) *mine took about 55 minutes
9. Let cool for about 30 minutes
10. Enjoy! *store any leftovers in the refrigerator

Crumbly Crunchy Granola

Makes 5 1/4 cups or 10.5 half cup servings
1/2 c serving = 170 calories, 6 g protein, 7 g fat

Ingredients:

• 1/2 c gluten-free oats
• 1/4 c dry quinoa
• 1/4 c raisins
• 1/4 c dried cranberries
• 2 tbs ground flax
• 1/4 c raw sunflower seeds
• 2 c oat bran (or gluten-free oats)
• 1/4 c raw sesame seeds
• 1 tbs almond butter
• 1 tbs peanut butter (or additional 1 tbs almond butter)
• 1/4 c pure maple syrup

Directions:

1. Preheat oven to 300 degrees F
2. Mix all dry ingredients in a bowl and set aside
3. Combine wet ingredients (nut butters and maple syrup) *microwave for 30 seconds if not room temperature to make it easier to combine
4. Line an edged baking sheet with parchment paper 
5. Pour dry ingredients into a pile in the center of the baking sheet
6. Pour wet ingredients over dry
7. Mix to combine (I use my hands!)
8. Spread it evenly out over the baking sheet
9. Bake 30-40 minutes, tossing half way through
10. Enjoy!

Creamy Dreamy Blueberry Yogurt

This beautiful purple yogurt is a meal. It's perfect for when you just want something delicious and out of the ordinary from your normal routine. Packed with plenty of protein from the greek yogurt, healthy fats, and carbohydrates, you are getting a completely balanced bowl of dreamy flavors. It has quickly become a new favorite of mine, so give this tasty combo a try!

Ingredients:

• 1 c plain greek yogurt (I like Wallaby brand 2% or full fat) - or dairy free yogurt
• 1/4 c mini frozen blueberries (or regular sized) - if they're not frozen you won't get the beautiful color
• 2-4 tbs shredded coconut, unsweetened
• 2-4 tbs of my uncooked super cereal, optional (or substitute with granola!)
• 2 tbs crushed cashews

Directions:

1. Mix all of the ingredients
2. Wait at least 2 hours if you added the super cereal (cereal has to soak)
3. Enjoy the beautiful purple deliciousness!

Broccoli and Cheese Omelette - Quesadilla Style

The main reason I love this combo: it's like a delicious and creamy broccoli cheddar soup on the inside! It's so melty and cheesy and filled with ooey-gooey goodness! The classically comforting flavors just bring you back to a simpler time. Ahhh the powers of cheese ;)

Ingredients:

• 2-3 eggs, beaten
• 1/2 c cooked broccoli (the tops of the broccoli work best, but some stems are fine too), chopped
• 1/4 c of freshly grated sharp cheddar cheese, or to your preferences
• avocado oil, ghee, or butter for greasing 

Directions:

1. heat the oil in a large sauté pan (you want the eggs to be able to spread out fairly thin)
2. add the eggs (you're making an omelette) and cook over medium heat until the bottom is done enough to flip
3. flip the eggs to cook the other side
4. on one half of the "egg tortilla" add the broccoli (make sure its warm already either) 
5. top the broccoli evenly with cheddar cheese (you may need to turn down the heat slightly so that the eggs do not overcook)
6. flip the other half of the omelette over to cover the broccoli and cheese
7. let the cheese start to get gooey, then flip
8. when it all looks melty and ready to eat, dig in! 
9. I cut mine into quarters and ate like a quesadilla :)

Split Pea Soup

Split peas are a great legume to add to your diet. No, it is technically not "paleo", but these little guys pack some great nutrients and are especially high in protein. I say they're delicious and well worth eating once in a while. So go for it if you eat legumes, this soup is tasty!

Ingredients:

• 3 c dried split peas (soaked in water overnight - simply cover the peas with water in a large pot)
• 4 pork bones, optional but recommended for flavor
• 1/2 large yellow onion, chopped
• 3 celery stalks and large carrots, chopped
• 1-2 tbs avocado or olive oil
• 1 bay leaf
• 1 tbs dried thyme
• 1 tbs dried sage
• salt and pepper, to taste

Directions:

• Drain the soaked peas, rinse them, and cover again with water in a large stock pot
• Add the pork bones to the peas
• Heat a sauté pan with the avocado oil
• Sauté the onion, garlic, and celery in the oil just until tender
• Bring the peas to a boil
• Add in the sautéed veggies and seasonings
• Cook 2-3 hours on low, adding more water if necessary
• It's done when it looks perfectly mushy (the typical texture of pea soup)
• Remove the bones and add any meat that is on them back to the soup
• Enjoy! 

Spinach, Mushroom, and Onion Quiche

Enjoy this quiche for breakfast, lunch, or dinner! I like mine with fresh herbs like basil. The recipe is also great for meal prepping, so make this ahead of time for the week and stick it in the fridge. It is so convenient to have as a meal on the run; I have it for a grab and go breakfast, put it over a salad for lunch, or even plate it for dinner when I don't want to cook. It's so yummy and veggie packed, it's sure to please!

Ingredients:

• 1 bag chopped frozen spinach
• 4 eggs, beaten
• 1 c sliced mushrooms
• 1/2 yellow onion, chopped
• 2 tbs avocado oil
• 1/4 c milk (dairy or non-dairy)
• 1/2 c mozzarella cheese
• 1/2 c feta cheese
• 1/2 c parmesan cheese
• 1 tsp baking powder
• 1/2 c coconut flour
• salt and pepper, to taste
• bread crumbs (gluten-free), optional

Directions:

1. Preheat oven to 350 degrees F
2. Sauté the onions and mushroom in the avocado oil until tender
3. Add spinach to the sauté pan and cook for one minute until the spinach is thawed 
4. Remove the pan from the heat and set aside to cool
5. Whisk together the eggs and milk in a bowl
6. Add the cheeses, baking powder, coconut flour, and salt and pepper to the eggs - stir to combine
7. Mix the veggies in with the eggs and stir to combine
8. Pour mixture into a 9 inch baking dish 
9. Top with bread crumbs, optional
10. Bake 35-40 minutes, or until done