Healthy Dorm Recipes: Honey Parfait Jar

honeyparfaitjar 600x400 Healthy Dorm Recipes: Honey Parfait Jar

I’m back in the dorms! This time as an RA, the person who enforces da rules and puts on cool programs. So, here’s my guide to eat healthy in the dorms with simple, no-appliance-necessary recipes.

For my first recipe, I used a mason jar and made a healthy parfait that has plenty of protein to keep you full during busy days of classes, studying, and hitting the gym. This is a good breakfast or snack, depending on how much you make. I love this recipe because it’s simple, easy, and delicious.

Be sure to try and get ingredients that are unsweetened, and then use a little honey to sweeten it to taste.

Ingredients:

  • 2 containers of plain, unsweetened vanilla Greek yogurt
  • 1 cup(ish) of granola or oats (unsweetened)
  • Honey
  • Bananas (optional)

Directions:

1. Drizzle honey into an empty mason jar. Empty one container of yogurt for the first layer.

2. Layer granola on top of the yogurt.

3. Another layer of yogurt!

4. More granola, and bananas if you see fit.

Ta-da!

IMG 9412 600x400 Healthy Dorm Recipes: Honey Parfait Jar

If you want to make this the night before an early day, you can leave out the granola and add that in the morning so it won’t get soggy in your minifridge overnight.

Happy studying!

-Amy

Clean Recipe: Cucumber Sandwich

cucumber sandwich 600x400 Clean Recipe: Cucumber Sandwich

Good evening, everyone! Today I danced for FOUR hours as part as a marathon International style Latin ballroom dancing workshop — and I needed some fuel so this is the sandwich I turned to after I got back! Cucumber sandwiches are delicious and simple, and at home we have fresh, homegrown sprouts. Sprouts are pretty easy to grow, so give it a try!

For this recipe to be 100% clean, use hummus instead.

Ingredients:

  • 2 slices whole grain toast
  • 1/4 cucumber (peeled and thinly sliced)
  • 1 tbsp sun dried tomatoes
  • handful of sprouts
  • whipped cream cheese
  • OPTIONAL: provolone cheese, sliced black olives

Directions are pretty self-explanatory (this is why I love sandwiches!)

Enjoy!

Build Your Own Acai Bowl: How To + Recipe!

 buildyourownacaibowl 600x400 Build Your Own Acai Bowl: How To + Recipe!Find more delicious and photogenic recipes here

Acai bowls are the hottest things in superfoods since Forever 21 discovered Kale. Have you been to Nektar? Sure you have. Acai (pronounced ass-ay-EE or somethin like that) are those bowls sold at Nektar, and they’re essentially thick smoothies with delicious toppings, but with the benefits of the acai berry superfood. [Read more…]

Clean Eating Challenge: 4 Best Clean Dinners (Day 29)

day291 600x400 Clean Eating Challenge: 4 Best Clean Dinners (Day 29)

This is a part of my 30 Day Clean Eating Challenge Article Series! Read about the challenge and see all of my posts HERE!

To be perfectly honest, most of what I eat for dinner is often what others eat for breakfast or lunch. But when I do actually eat a “real” clean dinner, these are my go-to recipes!

1. Egg Drop Soup

These recipe is a great rainy day soup that takes like twenty minutes tops and more like 5-10 minutes if you’ve got mad cooking skillz. [Read more…]

Clean Eating Challenge: 7 Clean School Lunch Recipes (Day 28)

day28 600x400 Clean Eating Challenge: 7 Clean School Lunch Recipes (Day 28)

This is a part of my 30 Day Clean Eating Challenge Article Series! Read about the challenge and see all of my posts HERE!

Packing school lunches is not an easy task — especially if you’re trying to eat clean! Luckily, I put together a list of seven healthy school lunches that will still be fresh and delicious by the time lunch rolls around! [Read more…]

Clean Eating Challenge: 10 Best Oatmeal Toppers (Day 26)

bestcleanoatmealtoppings 600x400 Clean Eating Challenge: 10 Best Oatmeal Toppers (Day 26)This is a part of my 30 Day Clean Eating Challenge Article Series! Read about the challenge and see all of my posts HERE!

Throw away that poptart you were just about to eat. Let go of those eggos as you drop them out the window of your fifth floor apartment, saying your goodbye to junk breakfasts before quickly shutting your window as you hear the cry of an angry pedestrian.

What I’m trying to say is that breakfast is important. Too important to be eating junk food! You can’t be kicking ass and taking names if you’re lethargic from eating processed nonsense.

So here, have some oatmeal. And if you need some fancy shmancy toppings to turn that delicious homemade oatmeal into something people will worship a millennium later when all they have left of our current civilization by are food and health blogs than this one — look no further! These recipes are tried, true, and totally delicious.

Also, if oatmeal isn’t your thing, you can check out my other best breakfast recipes for some variety.

I may or may not have been in a sassy Monday morning mood when I came up with all these names. You can compliment my endless wit in the comments section by encouraging me to follow my dreams of being the Don Draper of coming up with Oatmeal names. [Read more…]

The Breakfast Cookie

2013 08 19 16.01.15 600x450 The Breakfast CookieThis. Cookie. Is. HEAVEN. And it’s healthy, so it’s a great breakfast!

Ingredients:

  • 2 Tbspn whole wheat flour
  • ¼ cup oats
  • ¼ tsp baking powder
  • ½ tsp cinnamon
  • 1 Tbspn honey
  • 1 Tbspn chocolate chips (omit or swap with grain-sweetened chocolate chips for a 100% clean eating approved cookie)
  • ½ tsp vanilla extract
  • 3 Tbspn plain Greek yogurt OR applesauce (I use Greek Yogurt, and occasionally use the vanilla kind)
  • OPTIONAL: 1 Tbspn flaxseeds or chopped walnuts

Directions:

Mix all the ingredients into a bowl. Then microwave cookie for 60 seconds.

Raspberry Coconut Clean Eating Smoothie

YOU GUYS! I’ve found the perfect smoothie: healthy, delicious, and really simple to make! This coconut milk in this raspberry smoothie also offers some unique health benefits you can’t get from soy milk or dairy milk.

Why is Coconut Milk Healthy?

The Coconut Milk is healthy in moderation because it contains vitamins C, E, B1, B3, B5, and B6 as well as iron, selenium, sodium, calcium, magnesium and phosphorus. Coconut milk also makes you feel fuller longer thanks to its fiber content, which makes it optimal for weight loss. It also promotes strong bones, low blood pressure, and the lauric acid helps fight infection.

A coconut milk smoothie, therefore, can help you get just the right amount of coconut milk in your diet so you can reap all of the great health benefits!

Note: coconut milk does contain saturated fat, so if you are worried about your saturated fat intake, you can also try using almond milk instead!

smoothie1 300x400 Raspberry Coconut Clean Eating Smoothie

The thing about smoothies is that making them is basically an improvisational art. Like fingerpainting, ribbon dancing, or murder.

You wing it and figure out how much of each you like. The ingredient amounts are NOT set in stone. I don’t usually measure things out, but this is about the ratio that I keep things at. I have a single-serve Magic Bullet blender which pretty much guarantees that I am always controlling my portions, but if you use a regular blender you may want to measure your ingredients.

Ingredients:

  • 2 1/2 Cups Coconut Milk
  • 1 Cup Frozen Raspberries
  • 1 1/2 Tbsp Honey (use more or less to taste)

Directions:

1. Bleeeeeeeeeeennnnd this smoothie like there’s no tomorrow

 

Nutrition:

Screen Shot 2013 07 28 at 1.20.23 PM Raspberry Coconut Clean Eating Smoothie

 

 

 

 

A note about coconut milk and the clean eating diet: Generally, Coconut Milk isn’t considered clean eating by the general standards of “5 ingredients” and “all pronounceable.” But technically, the only true clean dairy is raw milk, which is illegal in many states and really expensive. The cleanest coconut milk out there is comes in a can, and it’s the light version. Make sure your coconut milk does not contain carrageenan, which is a carcinogenic that causes inflammation and is found in Silk and So Delicious coconut milk.

The best choice, however, is to make coconut milk yourself. More info coming soon on how to do that!

Looking for another smoothie? Try my sparkling raspberry smoothie!

 

Clean Italian Tuna Bowl

Hey there clean eaters! Today’s recipe is a testament to the importance of your prep day — that is, cutting and chopping vegetables at the beginning of the week! This

tuna bowl 300x400 Clean Italian Tuna Bowl

recipe can easily only take 3-5 minutes if you’ve done your chopping already.

This recipe is one of my go-to favorites! High protein, low-fat, clean, delicious and easy to make. I usually also make a smoothie with this since this tuna bowl is only 277 calories.

Serves 1

Ingredients:

  • 3 oz can of chunk light tuna (drained)
  • 1/4 cup chopped red pepper
  • 1/4 cup chopped celery
  • 1/4 cup chopped onions
  • 3 tbsp olive oil based dressing (make sure it’s clean dressing with no sugar added! Or you can make your own.)
  • 1 tbsp lemon juice
  • 2 tbsp plain greek yogurt
  • OPTIONAL: Relish, to taste.

Directions:

1. Mix tuna and veggies in a large bowl.

2. Mix dressing, lemon juice, and yogurt in a small bowl.

3. Combine the dressing into the tuna mixture.

 

Nutrition Facts:

Screen Shot 2013 07 28 at 1.00.13 PM Clean Italian Tuna Bowl

 

 

 

 

Note: this nutrition fact is an estimate I generated with Lose It. The sugar can be a bit high if you don’t make your own dressing, which I recommend you do. More on how to do that later!

Looking for some more clean and simple summery recipes?

Healthy Scrambled Eggs Recipe

HealthyScrambledEggs 400x299 Healthy Scrambled Eggs Recipe

 

I only recently perfected the art of making healthy scrambled eggs, mainly because I wanted to cook my boyfriend breakfast and show off my master chef skills. (Side note: he’s actually better at cooking than me most of the time, although I’ll never admit this to him, ever.) I like this recipe in particular because it’s really healthy and varied and is a great breakfast!

A note about egg whites and cholesterol:

If you eat eggs every day, it may be a smart idea to do an egg-white variation of this recipe every few days. That way, you can keep your cholesterol in check. But, if you’re healthy and you DON’T eat eggs all the time, keep the yolks! Egg yolks have a ton of health benefits and contain 80% of the nutrients of the egg itself.

Serving Size: 1

Ingredients

  • 2 Eggs
  • Pam Olive Oil Spray
  • 1/2 cup chopped peppers
  • 1/2 cup chopped onions
  • 1 teaspoon no salt Garlic Powder
  • Salt (to taste) is optional

Directions

1. Beat the eggs in a separate bowl, set aside.

2. Spray a small frying pan with Pam Olive Oil spray, add in peppers and onions and fry until the onions are translucent

3. Add eggs, garlic powder and salt and move the mixture around the pan until the eggs are cooked to scramble-y perfection

 

Ta-da! You now have a super healthy scramble. I think you can even forgo salt because Garlic Powder and the veggies make it super flavorful.