Archive for the tag - recipe

Healthy Energy Bar [Recipe]

Screen Shot 2013-05-29 at 9.42.45 AMI just got back from a visit to Kalani on the Big Island of Hawaii, and they were nice enough to share their healthy Honu Energy Bar recipe with all of you! I’m absolutely addicted and I think you will be, too.

Check out the video below!

Cashew Sour Cream – Healthy Sour Cream Alternative!

Screen Shot 2013-03-21 at 11.52.52 AMI don’t share a lot of recipes. But when I do, they’re life-changing.

Case in point: Today’s recipe for cashew sour cream. I know that the name sounds disgusting – but don’t be fooled. Cashew sour cream is a healthy, protein-rich sour cream alternative that’s totally delicious, easy to make and dairy-free.

Check out today’s cashew sour cream recipe video for the details – and watch my dad’s reaction to tasting it.

3 Ingredient Healthy Cookie Recipe!

Healthy cookies? Three ingredients? No added sugar?! It sounds too good to be true – but it’s not!

I was tipped off about this recipe a few weeks ago, and I’ve been in cookie heaven ever since. And because they have plenty of carbohydrates, they’re great to eat (along with some protein powder) before hitting the gym. They’ll give you tons of energy to power through your workout.

Watch the 1-minute video for the super-easy recipe via my Davey Wavey Fitness YouTube channel – and then give them a try at home. I think you’ll love them.

What Are Superfoods?

What are superfoods? And what makes superfoods so super? It’s a question that I get a lot – and so I went to find some answers.

Check out the video below. And scroll down for the delicious Goji Glow Energy Bite recipe.

Recipe: Goji-Glow Energy Bites

Ingredients:

  • 1 cup almonds, soaked
  • 1 cup pumpkin seeds, soaked
  • 1/3 cup dates, figs, raisins or apricots
  • 2 tablespoons cacao powder
  • 1 teaspoon spirulina
  • 1/2 cup goji berries
  • 1/2 cup hemp seeds
  • 1/2 cup cacao nibs

Directions:

Soak almonds and pumpkin seeds for at least 6 hours. Drain and rinse well. Place them in a food processor and process until finely ground. Add dates, cacao and spirulina – and then process into a thick, sticky dough. Add goji berries and pulse some more. Remove from food processor and place into a large bowl. Use your hands to mush and mingle the hemp seeds and cacao nibs. Roll into 1/2 – 1 inch bites. Dust them in some fun stuff like hemp seeds, sesame seeds, goji powder, camu powder, coconut flakes, ground nuts, cacao powder or cacao nibs. Chill for an hour. Freeze any extras.

How to Eat Smarter with Google Recipe Search.

I’m always looking for fun and healthy ways to incorporate seasonal produce into my diet. And autumn in full swing, I’ve fallen in love with pumpkins. Not just to carve – but to eat. Loaded in carotenoids, fiber and tons of nutrients like potassium, magnesium and vitamins C and E, pumpkins are truly the superfood of the season.

Since healthy pumpkin recipes aren’t always easy to come by, I decided to do a search on Google. In doing my search, I noticed a “recipes” button along the left-hand sidebar. Upon clicking it, I was able to refine my recipe search by checking off or crossing out other ingredients. For example, I crossed off the related but unhealthy ingredients of “cream cheese,” “molasses,” “sugar” and “whipped cream.”

The search can further be refined not just by cooking time, but also but the amount of calories in a serving. For individuals monitoring their caloric intake, this can be a huge benefit.

Of course, the recipe search can be used for any ingredient. Have extra bell peppers in your fridge? Type it in. Pick too many apples at the orchard? Nothing to fear. It’s easy to find simple, creative and healthy recipes for pretty much any ingredient.

Ultimately, thanks to my narrowed search results, I decided to try the pumpkin hummus recipe. I’ll let you know how it goes. In the meantime, enjoy watching this video which explains the Google Recipe Search features. I can’t believe I didn’t know about this sooner!

Best Acai Bowl Recipe.

Acia (pronounced “Ah-Sigh-EE”) berries are all the rage.

Often touted as a “superfood” by marketers, these berries (like other berries) do have high levels of antioxidants that protect cells, reduce the effects of aging and may decrease the risk of some diseases (including heart disease and cancer).

But beyond their antioxidant benefits, I enjoy acia berries because of their rich and almost chocolatey flavor. The berries have a unique but delicious taste – and, they make for a great post-workout snack.

After we exercise, our bodies need an immediate dose of protein and carbohydrates. Though most people realize the importance of post-workout protein, carbohydrate consumption is often overlooked. After a workout, carbs restore muscle glycogen. And, if the body doesn’t receive post-workout carbohydrates, it may actually breakdown muscle for this same purpose.

In fact, because the body needs carbohydrates quickly, it’s one of the few times when simple carbs are recommended over complex carbohydrates which are absorbed slowly. In other words, it’s a good time to eat foods with added sugar or honey.

That’s why, while visiting San Diego, I’ve fallen in love with a popular local snack: Acia bowls. Almost all the smoothie shops have them, and they’re a delicious way to deliver protein and simple carbs to your body when they’re needed most.

Here’s how you can make a yummy, post-workout acai bowl at home.

Ingredients:

  • Frozen acai smoothie pack (available at Whole Foods Market and many grocery stores and chains)
  • 1/2 frozen, pealed banana
  • 1 cup vanilla (or strawberry) protein powder
  • 7 frozen strawberries
  • 1/2 cup soy milk, almond milk or apple juice
  • 1/2 fresh banana, sliced
  • 3 – 4 fresh strawberries, sliced
  • 1/4 cup granola
  • 1 tablespoon honey

Directions:

In a blender, combine acai smoothie mix, protein powder, frozen banana, frozen strawberries and soy milk, almond milk or apple juice. Blend until smooth and add additional liquid until a thick but well-blended mixture is achieved.

Pour contents into a bowl, and top with sliced strawberries, bananas and granola. Drizzle honey over top.

It’s a simple and easy recipe, but it’s exactly what your body needs after a good workout. In the comments below, let me know if you share my love for acai!

P.S. It’s the last day to save 25% on my brand-new workout program: Davey Wavey’s Get Ripped Workout! Use discount code “blog” to save 25% today – and say hello to a leaner, stronger body tomorrow!

17 Best Healthy Recipe Substitutions.

Speaking of Canadian bacon... Yum!

One of the great advantages to cooking at home is that you can control what goes into the food you eat. It’s your food and it’s your body.

To take your healthier cooking commitment to the next level, I’d encourage you to experiment with some of these amazing food substitutions. Though recipes might call for unhealthy ingredients, feel empowered to try these delicious and flavorful replacements:

  1. Bacon: Try Canadian bacon or turkey bacon instead.
  2. White bread: Whole grain bread.
  3. White flour: Black beans, drained and rinsed, or whole wheat flour.
  4. Butter: Unsweetened applesauce, avocado puree, prune puree or just cut the amount of butter in half.
  5. Cream: Fat-free milk.
  6. Cream cheese: Low-fat cream cheese.
  7. Sugar: Unsweetened applesauce, or cut sugar in half and add some vanilla.
  8. Frosting: Use meringue instead.
  9. White rice: Brown rice.
  10. Pasta: Zucchini ribbons.
  11. Breadcrumbs: Rolled oats.
  12. Beef: Bison – it’s lower in fat and has more vitamins.
  13. Ground beef: Ground turkey.
  14. Sour cream: Greek yogurt.
  15. Mayo: Mashed avocado.
  16. Salt: Herbs.
  17. Soda: Seltzer water.

Do you have any healthy recipe substitutions that you use at home? Let me know in the comments!

The Davey Wavey Salad.

The Davey Wavey Salad

I have a confession to make: Unless they’re deep fried, battered and smothered in cheese, I’m not a huge fan of vegetables. While I love the way veggies nourish my body, I don’t always love the way they taste.

I’ve found that one of the best ways to incorporate more veggies into my diet is through a salad. They’re fast, easy and versatile – just like me! Innuendos aside, salads are a great solution for my fellow lachanophobes (yes, that’s the technical term for people that are afraid of vegetables).

The number of different salad combinations is infinite – but through trial and error, I’ve found a recipe that is reasonably healthy and completely delicious. With the hopes of it inspiring you to eat your veggies, I’ve decided to share it with you.

Here’s what you need:

  • A few cups of dark, leafy greens (darker greens = healthier choice)
  • 1 vine ripened tomato, cut into chunks
  • 1/2 pepper, diced
  • 1/2 avocado, cubed
  • Few slices of red onion
  • 8 Kalamata olives
  • 2 slices of prosciutto, cut
  • Sprinkle of feta cheese
  • Top with unsalted sunflower seeds
  • 1 or 2 tablespoons of olive oil and vinegar dressing

In a large bowl, simply assemble the various ingredients – then top with feta cheese, seeds and dressing. The avocado provides the salad with plenty of moisture, so you really won’t need a lot of dressing. Of course, you can supplement any of the ingredients to suit your taste buds and any seasonal produce. If you’d rather make the salad a meal, scrap the prosciutto and top with a grilled, protein-rich chicken breast.

Fish that You’ll Want to Eat: Light and Flavorful Fish Tacos!

I’m excited to bring another post in a continuing series by my good friend and fellow Underwear Yogi, Nick Kindrick. It’s a recipe almost as delicious as he is. Enjoy!

You’re probably thinking… fish tacos, huh?

When many people here in the US think of tacos, they think of those hard corn shells, some ground beef, and some kind of seasoning packet comprised mostly of msg. Or even worse, they think of Taco Bell. The marketing gurus of the 70s did a great job of bringing “Mexican” food to the US, but it’s a far cry from the uber-fresh, light, colorful, healthy and delicious food that real Mexicans eat on a daily basis. This recipe is an adaptation of a dish that is ubiquitous along the Pacific coast of Mexico. Typically, the fish is fried, but baked fish is just as delicious. Hope you enjoy. “Buen provecho,” as the say south of the border.

Baked Fish Tacos with Mexican Coleslaw, Serves 2-3

  • 1 1/2 lb of white fish, such as cod, flounder, tilapia or catfish (make sure all bones are removed)
  • 1 can chipotle peppers in adobo sauce (found in the Mexican/Latin section of your supermarket)
  • 1 avocado
  • 1/2 head of cabbage
  • 1/2 red onion, sliced paper thin
  • 1 jalapeno, sliced thinly (seeds and veins removed)
  • 1/2 c carrots, matchstick cut
  • 1/2 bunch of cilantro, chopped finely (you may want to remove the thicker stems)
  • 1-2 T extra virgin olive oil
  • 2 limes
  • avocado, sliced
  • flour tortillas
  • mayonnaise (optional)

Turn the oven on to 45o degrees. Remove the chipotles from the adobo sauce and reserve all but one for another use. These will keep in the refrigerator, covered, for a while (up to 2 weeks). Chop 1 chipotle finely. More if you like very spicy food. Add the chopped pepper to the adobo sauce (the liquid from the can) and pour over the fish. Make sure that the fish is completely covered with the pepper and the sauce. Chipotles are smoked jalapenos and are typically quite spicy. BE CERTAIN TO WASH YOUR HANDS THOROUGHLY after touching the peppers if you are not wearing protective gloves. You can let the fish marinade up to an hour if you have the time, but this step is not necessary. Place the fish in an oven safe container, ideally on parchment paper (this will make for a simple clean up).

To prepare the slaw, slice the cabbage very thinly, as you will the onion. Remove the stem, seeds and the veins from the jalapeno and slice into a julienne (matchstick, like the carrots). Once again, BE CERTAIN TO WASH YOUR HANDS THOROUGHLY after touching the pepper. Remove the cilantro leaves from the thicker stems and chop finely. Mix all ingredients of the slaw in a medium size bowl and add the carrots. Cut one of the limes in half and squeeze the juice of the entire lime over the slaw. Add the extra virgin olive oil. Add a hefty pinch of salt and mix thoroughly with your hands. The salt will break down the cabbage so it is essential to the salad.

Now bake the fish for approximately 8-10 minutes, per inch of thickness. If you’re using thin fish, this will not take long at all. Most importantly, just be sure that the fish is opaque. If it is not, it must cook more.

As the fish bakes, slice the avocado. Warm the tortillas on the stove or in the oven. This will not take long. Remove the fish from the oven. If you’re using mayonnaise, spread liberally onto the warm tortilla.  Spoon some of the fish on top and place some of the slaw on top of the fish. The sliced avocado goes on top. I usually eat 2 or 3 or 4 or 5… just kidding. Enjoy!