Baked Buffalo Wings

July 2, 2015

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For our final episode of Superhero Kitchen, we invited Clint (host of Cinefix & Superheroes in Training) over to cook with us.  The food he misses most on his strict diet is hot wings, so we made a healthier baked version that is FAR less fat and calories without sacrificing any of the flavor.  The only element that we couldn’t replicate was the crispy texture (which is a result of being fried), but for only 408 calories per serving, we’re sure most people won’t complain.

 

Ingredients:

8 Chicken drumettes

1 Tablespoon grass fed butter

1 Clove garlic, minced

1/4 cup hot sauce (we use Cholula)

Carrot & celery sticks for serving

 

Directions:

Prep your wings by first steaming them for 10 minutes on the cooktop.  Then, lay them on a cooling rack on top of a baking sheet.  Bake them at 400 degrees for 20 minutes, flip them over, and then bake an additional 20 minutes.

To make the sauce, melt the butter in a small pan on the stove.  Add in the garlic and the hot sauce, and cook over medium for a few minutes until the flavors have combined.  Toss the wings in the sauce and serve.

Serves 2

Rosemary Turkey Burger

June 25, 2015

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This is a great substitute for a traditional hamburger.  Turkey is full of zinc, iron, vitamin B, and of course is much lower in calories, carbs, sugars than ground beef.  We usually make these burgers inside because it’s so convenient, but they’d also be great bbq’ed for a party!

Ingredients:

Burgers:

  • ¼ small red onion, minced (about 2 tablespoons)
  • ½ tablespoon olive oil
  • 1 garlic clove, minced
  • ½ pound ground turkey meat (85% lean)
  • ¼ teaspoon kosher salt
  • ¼ teaspoon ground pepper
  • 1 teaspoon fresh parsley, minced
  • 1 teaspoon fresh rosemary, minced
  • 1 teaspoon fresh sage, minced
  • 1 teaspoon fresh thyme, chopped

Toppings:

  • 2 oz raw goat cheddar
  • 2 slices white onion
  • 1 tablespoon ketchup
  • 1 tablespoon whole grain dijon mustard
  • romaine lettuce
  • tomato
  • 4 slices sprouted whole grain bread, cut into circles and toasted

Directions:

Heat a large pan with a touch of oil over a medium high heat.  Cook the red onion and garlic until aromatic and put in a large mixing bowl. Let the onion and garlic mixture cool. Once cooled, add the turkey meat, olive oil, salt, pepper, parsley, sage, rosemary, and thyme to the onion and garlic and form into patties.

Heat the same large pan over a medium high heat with a bit more olive oil, and cook the turkey patties with a lid on the pan (to prevent splattering and to keep the burgers moist) for 5 minutes. After 5 minutes, flip the patties and add about 1 ounce of the cheese.  Cook until the internal temperature is 165 degrees.

To assemble your burger, simply toast the bread (we cut ours with a biscuit cutter beforehand), add the toppings, and serve.

Enjoy.

Serves 2

 

Nutrition Information:

450 Calories per serving

30 grams of carbs (10% daily intake)

6 grams of sugar

34 grams of protein

Superfood Chocolate Truffles

June 18, 2015

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Many years ago, a friend introduced me to the wonders of these chocolate truffles.  They are full of superfoods like raw cacao and raw honey, and when you’re dying for chocolate but don’t want to break your healthy-eating streak, these are a great alternative to something more decadent.  We rolled them in a few of our favorite toppings, but go crazy: the possibilities for different combinations are endless.

Recipe adapted from Kimberly Snyder.

 

Ingredients:

  • Scant 1/2 cup raw cacao powder (high quality cocoa powder will work, too)
  • 1 cup almond meal
  • 1/4 cup raw honey
  • 1/2 tablespoon melted coconut oil (you may need more if the mixture is dry)
  • Pinch sea salt
  • Unsweetened coconut flakes
  • Goji berries (ground up in food processor)
  • Bee pollen

 

Directions:

Mix the cacao powder, almond meal, honey, coconut oil and salt in a bowl until well combined.  Roll into balls, and dip into your favorite toppings.  Allow to harden in the freezer before eating.

 

Serves 4

(Makes about 8 truffles)

247 calories per serving

Omega 3 Breakfast Smoothie

June 9, 2015

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This smoothie is good for a breakfast on the run.  It is under 300 calories, but has enough good fat, protein, and fiber to keep you full until lunch.  It’s also low in sugar and carbs.  We aren’t huge fans of protein powder, so if you’re like us this is a perfect smoothie for you.

Ingredients:

  • 6 medium strawberries
  • 1 medium banana (frozen)
  • 2 tablespoons almond butter (fresh ground if possible)
  • 1 tablespoon chia seeds
  • 3 tablespoons hemp hearts
  • ½ cup spinach
  • 1 cup  unsweetened flax milk + protein
  • ice

Directions:

Combine all ingredients into blender and blend until smooth.

Serves 2

Cauliflower Crust Pizza

June 4, 2015

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We were dubious about this cauliflower pizza trend but decided to be open-minded and give it a go. We tried a bunch of different recipes and then mixed and matched the best to create our own. It truly does satisfy a pizza craving, and at only 327 calories per serving, 6 grams of carbs (which is only 2% of your daily intake) and 22 grams of protein, it is an amazing substitute. The pizza doesn’t sit well, so plan on eating it soon after you make it, but don’t worry, it’s so good it won’t be around long.

 

Check out the video for this recipe here!

 

Ingredients:

  • 1 cup raw cauliflower, grated with cheese grater or food processor
  • 1 egg
  • 1 cup whole milk low moisture mozzarella, grated (About 4 oz)
  • 1.5 teaspoons fresh parsley, minced
  • 1.5 teaspoons fresh basil, minced
  • 1/8 teaspoon garlic powder
  • pinch of salt
  • pinch of pepper
  • 1 pinch red pepper flakes
  • 1/4 cup marinara sauce
  • 2 oz whole milk fresh mozzarella
  • 3 basil leaves, julienned

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Directions:

Preheat oven to 400 degrees and prep two baking sheets with parchment paper.  On one of them, roast grated cauliflower for 15-20 minutes until it is a touch golden.

Using a paper towel, remove as much liquid from the cooked cauliflower as possible.  This will help the crust hold better and to not be too moist.  Once the cauliflower has been pressed, add it to a bowl with the low moisture mozzarella, parsley, basil, garlic powder, red pepper flakes, salt and pepper.

Spray the 2nd baking sheet with a little canola oil spray and lay out the “dough”. Use your hands to form an 8 inch circle (if you’re confused, consult the video!) and bake for 20 minutes until golden brown.

Turn on your broiler and add the toppings to your pizza. Spread a thin layer of marinara sauce, followed by the cheese, and some additional red pepper, if you choose.  Put under the broiler until the cheese begins to bubble.

Serve hot with fresh basil.

Serves 2

Fried Brown Rice

May 28, 2015

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Fried rice is the best, but it’s also the worst for you.  We’ve been playing around with healthy fried rice recipes lately, and this is the one we’ve landed on.  It’s light on oil and has far more fiber than traditional fried rice.  At 360 calories, 11 grams of fat and 15 grams of protein, this good-for-you version tastes remarkably like the fried rice you know and love.

Ingredients: 

1 ½ teaspoons hot water

½ teaspoon honey

½ teaspoon sesame oil

½ teaspoon mirin

3 teaspoons soy sauce

2 cups cooked short grain brown rice (about ¾ cup dry rice and 1.5 cups water)

¼ cup frozen peas & carrots

2 cloves of garlic

1 scallion, sliced

2 eggs, whisked

salt and pepper to taste

1 teaspoon vegetable oil

 

Directions:

This recipe works best with day old rice, so if you have the time, we highly recommend you don’t skip this step!

Whisk together hot water, honey, sesame oil, mirin and soy sauce and set aside.

In a large sauté pan, heat the vegetable oil and cook the onion for 5 minutes until translucent.  Next, add the garlic, and then the rice and stir.  Stir in the sauce (that you made and set aside) and and let the mixture sit for a few minutes to allow the rice to absorb the liquid. Using a spatula, move the rice onto one side of the pan.  In the empty side of the pan, add the egg with a pinch of salt and pepper. Scramble the egg, and once cooked, mix it into the rice.  Stir in the carrots, peas, and scallions.

Serve hot.

Serves 2

Chicken Satay

May 21, 2015

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Although chicken satay is generally laden with fat and sugar, this version of the recipe eliminates a lot of the unnecessary unhealthy ingredients while maintaining great flavor.  We’ve heavily reduced the amount of peanut butter in the recipe by marinating the chicken in it overnight.  By doing this, the chicken is moist and flavorful sans sauce.  With only 286 calories per serving, 11 grams of fat and 20 grams of protein, this recipe is perfect for a light meal.

Check out the video of us making this here!

Ingredients:

Satay:

1 tablespoon + ½ teaspoon ginger, minced

2 cloves of garlic, minced

1/3 can of light coconut milk

1 ½ tablespoon creamy peanut butter

½ teaspoon curry powder

1 teaspoon soy sauce

Juice of ½ lime

1/8 teaspoon white pepper

1 chicken breast (cut into 1 inch strips)

Sticks for skewering chicken

 

Cucumber Salad:

1 cucumber, peeled and diced

2 teaspoons rice vinegar

1 teaspoon honey

2 teaspoons chopped red onion

 

Directions:

Make the marinade by combining all of the satay ingredients (with the exception of the chicken) into a bowl and whisking together until incorporated.  Add the chicken into the marinade and refrigerate overnight.

When you’re ready to cook the chicken, heat a large nonstick griddle pan over high heat and skewer the chicken.  Cook for about 5 minutes on each side until cooked through. Set aside to cool.

While the chicken is cooking, make the dressing for the cucumber salad by whisking the honey, wine vinegar, and onion into a large bowl.  Add in the cucumber and combine.

Serves 2

The Best Gluten Free Pancakes

May 14, 2015

Gluten Free Pancakes

Most gluten free pancakes taste like cardboard covered in maple syrup.  But thankfully, we have a better option.  These pancakes were inspired by the pancakes that we love at Cafe Vida in Culver City.  They are fluffy, moist, and most importantly, they taste like real pancakes.  At 480 calories and 14 grams of protein, they’re a much healthier choice for your next Sunday brunch.

Ingredients: 

  • 1 cup Pamela’s Gluten Free Baking & Pancake mix
  • 1 egg
  • ¾ cup water
  • 1 tablespoon coconut oil, melted
  • 1 teaspoon coconut oil for pan
  • ¼ cup slivered almonds
  • 1 tablespoon golden flax seeds
  • ½ banana, mashed
  • 1 teaspoon honey
  • fresh fruit (optional)

Directions:

In a large bowl stir together the pancake mix, egg, water and a tablespoon of melted coconut oil. Once the clumps have been stirred out, add the almonds, flax seeds and banana. Mix to incorporate. Heat a large (preferably non stick) pan over medium heat and add the teaspoon of coconut oil.  Divide the batter into four and pour your first pancake.  You’ll know it is ready to flip when you can see that the corners are becoming golden and there are bubbles forming around the edges of the pancake. Depending on the size of your pan you may only be able to get one or two pancakes in each round.  If you need to add a bit more coconut oil for the cooking process go for it, just keep in mind that you are adding additional fat to the original recipe. Enjoy hot with a drizzle of honey, and your favorite fresh fruit (if you so desire).

Serves 2

Chipotle Style Burrito Bowls

May 7, 2015

Chipotle Style Burrito Bowl Cinema and Spice

No joke, these bowls will keep you full and energized for hours.  Packed with protein, vegetables, and healthy fats, this meal is surprisingly only 400 calories per serving. It’s delicious the next day too, just keep the lettuce separate and cut the avocado right before you want to eat.

Ingredients:

  • 1 rotisserie chicken breast, shredded
  • 1 onion, chopped
  • 3 cloves of garlic, chopped
  • 1 jalapeno, chopped
  • 3 tomatoes, chopped with seeds removed
  • 1 can of black beans, rinsed and drained
  • 1 teaspoon honey
  • 1/4 avocado
  • 2 tablespoons fresh cilantro, chopped
  • 2 teaspoons olive oil
  • 3 cups any salad ingredients you have on hand (we used romaine lettuce, purple cabbage and red peppers)
  • a handful of pumpkin seeds
  • salt and pepper to taste

Directions:

Preheat a small pot over a medium flame and add olive oil. Combine the onion, garlic, jalapeno, and a pinch of salt and pepper in a bowl and pour half into the pot and stir. Cook until aromatic and the onions start to become translucent.

While this process is happening, start making the salsa.  Add the chopped tomato and cilantro to the second half of the onion mixture, salt and pepper to taste, and set aside.

Once the onion, garlic & jalapeno in the pot are soft and aromatic, add the can of beans and the honey and stir.  Cook until the honey is melted and add salt and pepper to taste.

In two large salad bowls, pile on the greens, chicken, pico de gallo, beans (once cool enough), pumpkin seeds, and freshly cut avocado and enjoy!

Serves 2

Wanna watch our video of us making this? CLICK ME.

Greek Yogurt Vegetable Dip

April 30, 2015

Greek Yogurt Dip

We are always peckish between lunch and dinner, and we very excited to find out that this snack fits in really well with most diet plans.  Greek yogurt is a great source of probiotics, protein, and B12 (for energy and brain function) and it’s also a great texture to be used as a dipping sauce, hurrah!

Check out the video on how to make it by clicking HERE.

Ingredients

  • 1 cup greek yogurt (we like Fage Total)
  • 1 1/4 tablespoon apple cider vinegar
  • 1 tablespoon olive oil
  • 1 1/2 tablespoon fresh dill, finely chopped
  • 1 tablespoon fresh parsley, finely chopped
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon onion powder
  • salt and pepper to taste
  • cut up vegetables of your choice for dipping (we like cucumbers and carrots)

Directions:

Combine all ingredients in a bowl and stir.  Add additional dill, parsley, garlic powder, onion powder, salt and pepper to taste.

Serves 4

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