Monday, March 18, 2013

Protein Packed Oatmeal Cookies

Protein Packed Oatmeal Cookies

Great for breakfast on the go.
For the love of coconuts! This recipe is great for breakfast on the go packed with protein.  
*This is a nutritious recipe with a good amount of protein to keep you full without a sugar spike*

Ingredients (makes ~20 Cookies)
  • 1 cup of rolled oats (not the instant kind)
  • 1 cup raisins (soak in 1 & 1/2 cups water for 20 minutes)
  • 1 Scoop of Vanilla Protein Powder (I used Jay Robb Egg White Vanilla Protein)
  • 2 egg whites
  • 1/2 cup of crashed almonds (can use peanuts, macadamia, walnuts, pecans, etc.)
  • 1 tsp vanilla extract (try not to use the artificial type)
  • 1 mashed banana
  • 3 Tbsp of agave nectar (can sub with honey)
  • 1 & 1/2 cups of coconut flakes
  • 1 & 1/2 tsp of pumpkin spice (optional if not available)
Pumpkin Spice Recipe
  • 1/4 tsp of cinnamon 
  • 1/4 tsp of ginger
  • 1/4 of ground cloves
  • 1/4 tsp of nutmeg
  • 1/4 tsp of all spice 
Directions
  1. Preheat oven to 350 degrees F (180 degrees C)
  2. Line baking sheet with parchment paper (or grease cookie sheet with vegetable oil)
  3. Mix dry ingredient together and set aside
  4. In a large mixing bowl mash bananas until creamy  add 2 egg whites + hydrated raisins + vanilla extract + agave nectar
  5. Stir in dry ingredients and mix well
  6. Drop by large spoonfuls onto pans, bake for about 15-20 minutes or until coconut start turning brown on the edges.
 ENJOY! -KK Vouthy


Nutrition 
Calories: ~250 (I added more coconuts than the original recipe) 
Protein: ~15 grams
Carbs: ~43 grams
Fat: ~3 grams
Fiber: 8 grams
Reference  (modified from the following source)
  • http://www.menshealth.co.uk/food-nutrition/muscle-foods/high-protein-oat-cookies





Tuesday, May 8, 2012

Having a Baby: Some Hard Facts

What does having a child cost these days?

$160,140 per child a great bargain
By Regina Brett, The Plain Dealer

May 07, 2000, 11:10AM

The government recently calculated the cost of raising a child from birth to 18 and came up with $160,140 for a middle-income family.

Talk about sticker shock. That doesn't even touch college tuition.

For those with kids, that figure leads to wild fantasies about all the things we could have bought, all the places we could have traveled, all the money we could have banked if not for (insert child's name here).

For others, that number might confirm the decision to remain childless.

But $160,140 isn't so bad if you break it down. It translates into $8,896.66 a year, $741.38 a month or $171.08 a week.

That's a mere $24.44 a day. Just over a dollar an hour.

Still, you might think the best financial advice says don't have children if you want to be rich. It's just the opposite.

There's no way to put a price tag on:

Feeling a new life move for the first time and seeing the bump of a knee rippling across your skin.

Having someone cry, "It's a boy!" or shout, "It's a girl!" then hearing the baby wail and knowing all that matters is it's healthy.

Counting all 10 fingers and toes for the first time.

Feeling the warmth of fat cheeks against your breast.

Cupping an entire head in the palm of your hand.

Making out da da or ma ma from all the cooing and gurgling.

What do you get for your $160,140?

Naming rights. First, middle and last.

Glimpses of God every day.

Giggles under the covers every night.

More love than your heart can hold.

Butterfly kisses and Velcro hugs.

Endless wonder over rocks, ants, clouds and warm cookies.

A hand to hold, usually covered with jam.

A partner for blowing bubbles, flying kites, building sand castles and skipping down the sidewalk in the pouring rain. Someone to laugh yourself silly with no matter what the boss said or how your stocks performed that day.

For $160,140, you never have to grow up.

You get to finger-paint, carve pumpkins, play hide-and-seek, catch lightning bugs and never stop believing in Santa Claus.

You have an excuse to keep reading the adventures of Piglet and Pooh, watching Saturday morning cartoons, going to Disney movies and wishing on stars.

You get to frame rainbows, hearts and flowers under refrigerator magnets and collect spray-painted noodle wreaths for Christmas, handprints set in clay for Mother's Day and cards with backward letters for Father's Day.

For $160,140, there's no greater bang for your buck.

You get to be a hero just for retrieving a Frisbee off the garage roof, taking the training wheels off the bike, removing a sliver, filling the wading pool, coaxing a wad of gum out of bangs and coaching a baseball team that never wins but always gets treated to ice cream regardless.

You get a front-row seat to history to witness the first step, first word, first bra, first date, first time behind the wheel.

You get to be immortal. You get another branch added to your family tree, and if you're lucky, a long list of limbs in your obituary called grandchildren.

You get an education in psychology, nursing, criminal justice, communications and human sexuality no college can match.

In the eyes of a child, you rank right up there with God. You have the power to heal a boo-boo, scare away monsters under the bed, patch a broken heart, police a slumber

party, ground them forever and love them without limits, so one day they will, like you, love without counting the cost.
Everyone meet Lorelie: Such a sweety pie!!!

Monday, April 30, 2012

Upcoming Topics: Stay Tuned!

Upcoming Topics for April - May

1. More 20 minute recipes
2. Travel on a dime & and how to find deals
3. Eating out without breaking your bank account
4. Stay healthy during stressful periods in your life
5. How to be a more interesting person
6. Love life and the tick of the biological clock
7. Less money look fabulous!
8. Improve your writing in 15 minutes

Affordable Groceries: Where to find them.

SAVE MONEY BY EATING SEASONAL FOODS!


Finding affordable high quality groceries is not such a big challenge. With some regular reading you will be able to establish a trend and become a smart shopper to stretch your dollar and extract the maximum nutritional value from the food you purchase. 

For those of you who don't eat vegetables, you start exploring ways to incorporate these into your diet (this is key to long life while reducing your chances of developing chronic diseases). 

For starters, get an idea of what foods mature during what season (they are at their cheapest at these times).  Attached to the list below are hyperlinks that will give you recipes and general descriptions about the produce. 

I mentioned on my first blog regarding shopping for your groceries based on the store's weekly ads will make it easy, since most on sale items will be seasonal.  Right now is the perfect time to buy strawberries, they are in season and the folks in California and shipping them around the country at lower costs due to abundance.  Strawberries taste their best at this time of the year. 

Another location to check out is your local farmer's market, just google "Farmers Market in ____(fill in with your zip code)". Sometimes you will find good deals here (not always).

Finally, if the two options above aren't conducive to your life style, frozen is the best way to go before canned (has extra salt and most have preservatives).  Frozen vegetables are picked during the peak season where the nutrition of the produce is high and flash frozen.  The added benefit is some of them are already cut, peeled, chopped, and washed.  My suggestion is get the off-brand-generic ones.  One of my favorite brands is WESTPAC, any between $1.00-$2.00; and it keeps in the freezer.  Below is my favorite item to buy that I transfer into a freezer bag and re-use a little at a time.

The WESTPAC seasoning blend has chopped onions, bell peppers, celery and parsley. I've attacked the website for recipes and nutritional information.  http://www.norpac.com/consumer/products/vegetable-blends/westpac/seasoning-blend.



Winter:
Brussel Sprouts
Cabbage
Carrots
Celery
Onions
Leeks
Potatoes
Pumpkins
Radishes
Greens (Spinach, Arugula, Lettuce, Kale, Swiss Chard, Collards) Turnips
Winter Squash
Apples (early winter)


Spring:
Asparagus
Beets
Celery Spring Onions
Greens (Arugula, Lettuce, Kale, Spinach, Swiss Chard)
Peas
Peppers
TurnipsRhubarb
Strawberries

Summer: Artichokes (limited availability)
Greens (Arugula, Collards, Kale, Lettuce, Spinach, Swiss Chard)
Beets
Broccoli
Cabbage
Carrots
Cauliflower
Celery
Cucumber
Eggplant Garlic
Beans
Onions
Peppers
OkraPeas
Potatoes
Radishes
Summer Squash
Sweet Corn
Tomatoes
TurnipsZucchini
Apples
Apricots
Blackberries
Blueberries
Boysenberries
Cherries
Currants
Figs
Melons
Peaches
RaspberriesStrawberries
Watermelon


Fall:
Beets
BroccoliCabbage
Carrots
Cauliflower
Celery
Greens (Arugula, Collards, Kale, Lettuce, Spinach, Swiss Chard)
Cucumber
Eggplant
Garlic
Gourds
Beans
Onions
Peppers
Leeks
Peas
Potatoes
Pumpkins
Summer SquashSweet Corn
Tomatoes
Turnips
Winter Squash
Zucchini
Apples
Pears
Plums
Melons
 

20 minute Easy Egg Recipe

Egg and Tomato Stir Fry
1 Serving
Ingredient
  1. 2 eggs (if you have high cholesterol either remove 1 egg yolk or 2 yolks from the recipe)
  2. 1 tbsp of soy sauce
  3. 1 clove of garlic chopped or 1/2 tsp of garlic powder
  4. 1 tbsp of honey or agave nectar (if you truly don't have these sub with white sugar)
  5. 3 large Roma tomatoes (roughly chopped) or 1 large red tomato
  6. 1 tbs of extra virgin olive oil (or grape seed oil)
  7. 1/2 tsp of black pepper to taste (for spice lovers do crushed chilies)
Procedure
  1. Combine eggs, soy sauce,and  sweetener and whisk with fork until the ingredients have combined.
  2. Heat all the oil in a skillet/wok/non stick pan high heat*if non stick pan don't use metal on it*
  3. Toss in garlic stir until aromatic (30 seconds) and turn down heat to medium level
  4. Add chopped tomatoes and cook for 5 minutes until soft
  5. Add egg mixture and stir until eggs have cooked (this is how you know it is done, see image below).
  6. Serve over white steamed rice (preferably brown rice/or whole grain), whole wheat toast, or a warm whole wheat tortilla .

Sunday, April 29, 2012

Groceries on a student budget!

Life as a student doesn't mean a life of terrible eating.  You can eat fresh and dine on gourmet morsels without breaking the bank or running down your student loans.  Follow these easy steps and you are on your way to a lifestyle of eating well! A word of warning it might take time in the beginning but once you start, you'll be so good you won't notice your pro attitude of finding convention, healthy, great tasting foods to cook. 

1. Buy groceries according to what is one sale (see sample ad below).
  • When you enter the store, pick up the weekly sale add and stick to the items on sale.
2. Buy frozen fruits and vegetables, they are just as nutritious, if not more than their counterparts in the fresh produce aisle.
  • Buy precut/prechopped onions/bell peppers (they go with anything and add an automatic splash of taste and nutrition to any dish.
3. Get a store membership card, most of the sales prices will be applied after they scan this card (this is free, and not a credit card).

4. Find an Aldi's and shop there for the majority of your grocery needs, this store has great quality products (offbrand) at very low prices (more to come on ALDI's). 

5. Buy bulk when you see a sale item you like that can be frozen (e.g. Shredded cheese, lunch meat, and whole grain wheat bread)

More to come on being a savy pro at your local grocery store.