Tag: Health Nutrition

It’s formally pumpkin season!

 

Nothing spruces up a recipe higher than the flavour of pumpkin. Do you know that pumpkin puree is low in energy and fats, to not point out it additionally comprises nutritional vitamins and antioxidants? You can be in heaven with this recipe for Gluten Free Pumpkin Pancakes. They’re filled with nice taste, and tremendous moist. Prime these truffles along with your favourite sizzling maple syrup, pecans, or a dollop of butter. 

Take pleasure in! 

 

INGREDIENTS:

1 cup all-purpose gluten-free baking flour

1 cup almond milk

1 egg

¾ cup pureed pumpkin

¼ cup buckwheat flour

2 Tbsp butter, melted

1 Tbsp sugar

2 tsp baking powder

2 tsp floor cinnamon

1 tsp floor ginger

1 tsp nutmeg

1 tsp vanilla extract

 

DIRECTIONS:

1. Combine collectively the egg, sugar and vanilla till foamy. Add melted butter and pureed pumpkin and mix effectively.

2. In a separate bowl, mix gluten-free flour, buckwheat flour, baking powder and the spices. Add the mixed dry combination to the pumpkin combination.

3. Add milk and stir till the batter is clean.

4. Warmth a frying pan and use a 1/3 measuring cup to pour the batter on the heated frying pan. As soon as the highest of the pancake begins to bubble, flip the pancake and cook dinner for an extra 3-5 minutes. Watch fastidiously.

5. Serve heat with maple syrup or your required topping, take pleasure in!

Nutritional vitamins are an effective way to complement your well being wants, and lots of agree that it’s a reasonably reasonably priced solution to be just a little more healthy. Practically half of the inhabitants of america take nutritional vitamins, with multi-vitamins being among the many commonest. Nevertheless, there are some widespread misconceptions about nutritional vitamins and the way a lot try to be taking, and whether or not try to be taking them in any respect.

 

The percentages are, until you will have a vitamin deficiency that has been confirmed by a medical skilled, taking supplemental nutritional vitamins received’t present any further profit. The truth is, too many doses of a vitamin would possibly really hurt you. So what nutritional vitamins do you have to keep away from taking an excessive amount of of? What are the dangers? We’ve damaged all of it down for you!

 

<h2> Nutritional vitamins to Keep away from Taking in Extra (until your physician tells you in any other case!)

Right here’s a listing of the highest nutritional vitamins which can be mostly taken in extra and the dangers concerned with every one.

 

<h3> Vitamin C

Vitamin C is present in numerous fruit and veggies, and whereas it’s typically protected, doses that exceed 2000 milligrams or extra in at some point can enhance the chance of kidney stones.

 

<h3> Vitamin A

Vitamin A is an antioxidant and performs an vital position in your imaginative and prescient well being, however an excessive amount of might be doubtlessly poisonous.

 

<h3> Vitamin E

One other antioxidant, Vitamin E is a well-liked complement. Nevertheless, extreme quantities of Vitamin E have proven an elevated threat of most cancers for males.

 

<h3> Vitamin B6

The B nutritional vitamins (6 and 12) are current in all kinds of meals, and whereas getting an excessive amount of B6 from meals isn’t widespread, supplementing your B6 ranges with nutritional vitamins for a protracted time frame could cause nerve harm.

 

<h3> Calcium

That is the vitamin that’s taken essentially the most usually in extra. Whereas calcium is significant to the well being of your bones, an excessive amount of calcium can enhance your threat of coronary heart assault and kidney stones.

 

<h2> A Few Guidelines of Thumb

As with something, nutritional vitamins needs to be taken sparsely. For those who take a big dose of any mineral, it should compete with the opposite minerals and cut back their capacity to be absorbed. That is additionally true in case you are on any treatment. It’s typically greatest to get your nutritional vitamins and minerals naturally from meals or different sources (comparable to daylight). Nutritional vitamins have well being advantages after all, however the vital factor to recollect is to hunt pure sources when doable or persist with the each day really useful consumption ranges for every vitamin.

 

For those who’re involved about your each day vitamin and mineral consumption, seek the advice of your physician earlier than supplementing your wants. For those who discover that you really want or have to take a vitamin, seek the advice of with a private coach or one other Snap Health skilled to get you heading in the right direction!

 

For added well being and wellness suggestions, together with recipes and each day exercises, subscribe to our weblog!

A single serving of carrot cake with cream cheese frosting is not only loaded with sugar but can contain more than 800 calories. We’ve got a much healthier option with all-natural ingredients that will curb your sweet tooth cravings while giving you a healthy dose of protein!

 

Servings: 12

Prep time: 10 Minutes

Fridge time: 30 Minutes

 

Ingredients

1 cup raw cashews

1 cup rolled oats

½ cup plums

½ cup dried apricots

½ cup unsweetened pineapple puree

¼ cup vanilla protein powder

¼ teaspoon salt

1 tsp. cinnamon

½ tsp. nutmeg

¼ tsp. ground cloves

2 medium carrots, finely grated

½ cup nuts finely chopped (pecans, walnuts, almonds, or a mix)

½ cup raisins

1 cup unsweetened coconut, finely shredded

 

Instructions

Pulse cashews, oats, plums, apricots, pineapple, protein powder, and spices in a food processor for 1-2 minutes until a sticky dough forms.

 

In a medium bowl, mix the dough, carrots, nuts, and raisins together. Place the coconut shreds in a shallow bowl. Roll dough into balls (slightly wet palms work best), roll each ball in the coconut, and place on a sheet pan.

 

Refrigerate for at least 30 minutes to set and store in an airtight container in the fridge.

 

Zucchini + noodles = zoodles. 

Not solely is it a enjoyable phrase to say, however they’re downright scrumptious and wholesome for you! That’s why this flavorful, protein-packed meal is certainly one of our favorites.   

Splendid for offering some further vitality earlier than or after a exercise, our Zoodles with Quinoa and Poached Egg recipe is flexible and straightforward to make. What’s to not love? 

 

Components:

• 12 cherry tomatoes, halved
• 2 garlic cloves, crushed
• 2 medium poached eggs
• 2 medium zucchini, spiralized
• 1 ½ cup (280g) cooked quinoa
• 1 tbsp. coconut oil
• 1 tsp. oregano or combined herbs chilli flakes, to style

Instructions

Begin by dividing the cooked quinoa onto two plates. 

Then set to medium warmth and warmth half of the oil in a pan. Sauté the garlic for 1-2 minutes and add the zucchini noodles (zoodles!). Cook dinner for one more 3-4 minutes, stirring usually. Towards the top of cooking, season with salt and pepper and herbs. Now, add the zoodles onto the plates.

On the identical pan, warmth the opposite half of the oil and cook dinner the cherry tomatoes for 2-3 minutes. Season with salt, pepper and oregano. Add the tomatoes to the quinoa and zoodles.

 To serve, prime zoodles with a poached egg and season with chilli flakes and freshly floor black pepper.

PRE WORKOUT SNACKS

Earlier than you sort out a treadmill run,  lengthy lifting session, or  boot camp at your native Snap Health, feed your physique with the vitality it must carry out. Snacks consumed 30-60 minutes prematurely are urged to offer your physique time to digest.

 

 

Apple with Nut Butter: The proper fast carbohydrate gasoline wanted for strenuous exercises. Slice your favourite kind of apple, medium in measurement, and unfold with as much as two tablespoons of your favourite nut butter (all-natural is advisable).

 

Cottage Cheese with Your Favourite Fruit: This low calorie, excessive protein possibility will provide you with vitality with out weighing you down. Prime half of a cup of cottage cheese together with your favourite fruit (blended berries, melons, and even pomegranate seeds) and luxuriate in!

 

Oatmeal with Bananas and Blueberries: Oats are crammed with fiber and regularly launch carbohydrates, providing you with constant vitality all through your exercise. Including half of a sliced banana and a small handful of blueberries will add pleasure to your oatmeal whereas additionally providing you with useful potassium, antioxidants, and carbohydrates!

 

POST-WORKOUT SNACKS

 

Consuming the suitable meals after a tough exercise will assist you to get well sooner and replenish misplaced vitality. When finest to devour publish exercise snacks continues to be a debate, however we suggest inside two hours after your train.

 

 

Protein Bites: When comfort is vital otherwise you’re an on-the-go particular person, we suggest protein bites to your publish exercise deal with! Sometimes crammed and full of protein powders, oat flours, and nuts, these bite-size beauties pack a punch to your get well sport. Take a look at differing types at proteintreatsbynicolette.com.

 

Your Favourite Protein Shake: Most likely the obvious on our checklist, a protein shake is fast and simple to combines components that support in restoration. Our favourite restoration drink this week? Half cup frozen mango, ½ cup frozen cherries, one cup unsweetened almond milk, one scoop vanilla protein powder, chia seeds, and a dollop of almond butter – blended on excessive and tremendous scrumptious!

 

Hen Crackers: Combine a batch of canned rooster (in water) with plain Greek yogurt, chopped celery and carrots, and add your favourite spices for a fast post-workout snack straight from the fridge. Unfold over a small handful entire grain crackers for an added crunch!

After we consider snacky meals for pregaming, the flavors of buffalo and blue cheese typically come up. Normally it is buffalo hen wings and even dip. This yr, we’re switching issues up with a more healthy model of buffalo hen artichoke dip. Excellent to dip cucumber slices, celery sticks, and even entire grain crackers.

INGREDIENTS

• 1 can cannellini beans, drained and rinsed
• 1 cup plain yogurt
• ¾ cup buffalo sauce
• 1 clove garlic, chopped
• ½ cup grated carrots
• 1 can artichoke hearts, chopped
• ½ cup shredded hen
• 1 ¼ cups mozzarella/cheddar cheese mix, divided

INSTRUCTIONS

1. Preheat oven to 375° F.
2. Place cannellini beans, yogurt, buffalo sauce, and garlic in a meals processor and mix till easy.
3. Stir in carrots, artichokes, hen and ½ cup of cheese.
   Unfold combination onto backside of a ten” casserole dish, then evenly sprinkle remaining cheese on prime of the combination.
4. Bake for 20-25 minutes, till dip is effervescent and browned on prime.
5. Serve instantly (will be rewarmed if wanted).

 

Serves 4

 

INGREDIENTS
2 cups contemporary pineapple
1 cup pineapple juice
1 cup frozen mango
2 frozen bananas
1 cup Greek yogurt
1 ½ cups lite coconut milk
Juice of 1 orange

1-2 scoops vanilla protein powder
½ cup ice cubes

 

INSTRUCTIONS

Place all elements in a blender or meals processor and liquefy till clean. For a thicker smoothie, add extra yogurt. For a thinner smoothie, add extra orange juice or coconut milk.

 

Asparagus is one in all my favourite spring greens, and I’m so glad it’s asparagus season as soon as once more! On this recipe, the addition of garlic, dill, and butter preserve it brilliant however satisfying. Even with the butter, it clocks in underneath 80 energy per serving! Serve it alongside grilled hen or fish for a lightweight lunch or dinner.

 

Elements:

1 lb asparagus

2 Tbsp butter

1 clove garlic, minced

1 Tbsp chopped recent dill

salt & pepper

 

Directions:

Wash asparagus and snap off powerful base. It ought to break fairly naturally.

On a microwave-safe plate, place asparagus and sprinkle with 1 Tbsp water.

Microwave for about 1.5-2.5 minutes, relying on thickness. (1.5 minutes for skinny spears, 2.5 for thicker spears.)

In the meantime, warmth sauté pan over medium warmth.

Add butter and garlic. When butter has melted, add dill and asparagus.

Toss collectively and cook dinner for about 2 minutes.

Season with salt and pepper and serve.

 

Vitamin: (4 servings)

79 energy, 6 grams of fats, 5 grams carbohydrates, 2 grams fiber, 1 grams sugar, 3 grams protein

 

This fluffy and moist Chocolate Chip Protein Mug Cake will faucet into your candy tooth’s cravings with none regret! This recipe provides you the pliability to make use of totally different protein powders and milk alternate options, so the flavour prospects are limitless. Prepared in minutes, and able to fill you up- this tasty deal with will not disappoint!

 

Chocolate Chip Protein Mug Cake
(recipe makes 2 servings)
(GF) (DF) (P) (V)

Components

◻︎ 1 medium-sized ripe banana, mashed
◻︎ 2 eggs
◻︎ 1 tsp vanilla paste or essence
◻︎ 4 tbs almond meal
◻︎ 2 scoops of protein powder of your alternative (whey, hemp, pea and so on.)
◻︎ 1 tbs milk of your alternative (dairy, almond, coconut and so on.)
◻︎ 2 tbs darkish chocolate chips (72% or larger)

Instructions

Step 1: In a mixing bowl whisk collectively mashed banana, eggs and vanilla.

Step 2: Combine in almond meal, protein powder and milk. If combination is just too thick add a little bit further milk till you attain a cake batter consistency. Fold in chocolate chips.

Step 3: Divide batter evenly between two customary dimension espresso mugs.

Step 4: Place in microwave and prepare dinner for 90 seconds or till cake is cooked and is derived again to the touch.

Step 5: Serve with a spoonful of yogurt or a scoop of ice cream for an additional deal with.

 

What sort of protein powder do you utilize? Inform us within the feedback beneath!

It appears that evidently tacos are all the trend as of late. And why not?

Tacos are scrumptious, handy and are available in lots of nice varieties. That is precisely why we’d wish to share considered one of our favourite taco recipes with you. Turn into a hero at your subsequent get-together by bringing a plate of them to share, or be happy to simply maintain all of them for your self (and when you will we utterly perceive!).

If you happen to’re prepared for a brand new method to taco, try what we’ve cooked up!

<h2>Substances:

Shrimp:

• 1 pound shrimp, peeled and deveined
• 3⁄4 tsp garlic powder
• 1⁄2 tsp paprika
• 1⁄2 tsp cumin
• 1⁄4 tsp salt
• 2-3 tsp lime juice
• 2 Tbsp olive oil 

Mango Salsa:

• 1 cup diced mango
• 1⁄3 cup purple onion, finely chopped
• 1⁄3 cup purple bell pepper, diced
• 1⁄3 cup cilantro, chopped
• 2 Tbsp lime juice Pinch of salt 

Greek Yogurt Sauce:

• 1⁄2 cup plain greek yogurt
• 2 Tbsp lime juice
• Pinch of garlic powder
• Pinch of salt
• 3 Tbsp cilantro, minced 

Tacos:

• 6-8 gluten free tortillas
• Purple cabbage, shredded 
• And naturally, any extra toppings you need! 

<h2> Instructions:

– Begin by mixing collectively all the mango salsa components till mixed. Then set it apart.

– Make the sauce by mixing collectively all the sauce components. You can too mix the sauce so the cilantro mixes by way of, however it is going to be thinner than mixing by hand. Style and add extra salt if wanted. 

– Warmth 2 Tbsp of olive oil in a big skillet over medium warmth. Combine collectively paprika, garlic powder, cumin, and salt and coat the shrimp evenly on each side with the spice combination.

Sauté for only a minute or two, flipping midway, till the shrimp are pink and have curled up. Then switch to a plate and prime with lime juice. 

– Assemble the tacos with shrimp, mango salsa, a little bit yogurt if desired, and any extra toppings of selection. 

 

LAUREN | FOOD BLOGGER Lauren is a former athlete from Minnesota who shares every kind of gluten free recipes on her weblog, Zest and Lemons. She has a ardour for cooking and  images, and loves to assist others be taught extra about Celiac Illness. She can be an oatmeal fanatic and is all the time making a multitude within the kitchen.