The BOSP Smoothie

Hey guys, I have a new favorite smoothie--the BOSP Smoothie! So what the heck is a BOSP Smoothie? And why would I give it such a weird name? Simply, it's just that I'm feeling rather uncreative in naming smoothies this week, so the name is just an acronym of the fruits in the drink: banana, orange, strawberry, and peach. The BOSP is a vitamin and fiber-packed smoothie, so it keeps you feeling full for a long time. Plus it's really yummy :)

Ingredients

3/4 cup almond milk

1 smallish banana

6 frozen peach slices (or 1 medium fresh peach, but we don't get those in the store in Iowa in January)

8 frozen strawberries

1 orange

1 teaspoon chia seeds

Directions

Well, you all know how to make a smoothie. Just a note, you'll want to thaw anything that's been frozen before blending it ;)

Notes

In case you're interested, I found a nutritional info calculator on the Spark People website, and checked out what's in this smoothie. Here's what's in the BOSP Smoothie, vitamin-wise: (There's also 5 grams of protein and 12 grams of fiber)

Vitamin A	24.3 %
Vitamin B-12	0.0 %
Vitamin B-6	34.1 %
Vitamin C	169.5 %
Vitamin D	18.8 %
Vitamin E	44.6 %
Calcium	25.3 %
Copper	12.9 %
Folate	16.3 %
Iron	10.9 %
Magnesium	21.8 %
Manganese	23.6 %
Niacin	10.9 %
Pantothenic Acid	7.6 %
Phosphorus	13.1 %
Riboflavin	12.5 %
Selenium	3.6 %
Thiamin	10.9 %
Zinc	3.2 %

Whole Wheat Blueberry Pancakes

If you're having a cold winter where you live, then you know that there's no better way to warm up on a chilly morning than by eating a hot and hearty breakfast. Pancakes are notoriously delicious, but are not typically the healthiest things to chow down for breakfast. 'Till now ;) These heart-healthy whole wheat blueberry pancakes are vegan: which makes them cholesterol-free. Even without eggs, these pancakes are super fluffy and have that perfect pancake thickness. They're delish. And if you're not sold already, maybe knowing the fact that they only have about 150 calories per cake might convince you to give them a try. (You'll likely be full after one, trust me). I wrap the leftovers in foil and a ziplock bag and freeze them, and pop them into the toaster for quick breakfasts all week long! This recipe makes 7-8 pancakes, each about 6 inches in diameter.

Ingredients

2 cups whole wheat flour

4.5 teaspoons baking powder

2 teaspoons ground cinnamon

1 tablespoon sugar

Dash of salt

2 cups almond milk (+up to 4 tablespoons, as needed for texture)

1 tablespoon lemon juice

1 tablespoon vinegar

2 teaspoons vanilla

2 cups fresh or frozen blueberries

Directions

In a medium bowl, mix all dry ingredients together. (Keeping blueberries out).

Mix wet ingredients together in a measuring cup or small bowl that holds a little more than 2 cups of liquid.

Pour the wet mixture over the dry, and whisk until everything is thououghly combined. Gently stir in the 2 cups of blueberries last.

Cook in a skillet (sprayed generously with cooking oil) on the stovetop over low heat. When bubbles start to pop in the batter, flip the pancake and cook for another 3-4 minutes.

Serve topped with a little pure maple syrup, and enjoy!!

New Year's Confession (plus weight loss tips!)

Okay...Time for a New Year's Confession. I've been going back and forth in my head about whether or not to make this post, because it's a confession that I'm both proud of and ashamed of. Sound weird? Let me explain--you see, in 2012, I lost a ton of weight (that needed to come off). I'm really proud that I did it, and very happy with where I'm at now, but I'm ashamed that I didn't used to care about myself enough to keep myself healthy and my weight in check. I don't even have "before" pictures that I can find, because I was so ashamed of the way I looked that I would avoid cameras at all costs. Not a good place to be.

This is uber-scary sharing it on my blog that my friends and family check up on. I've never given anybody a number as to what I was at this time last year, but, I will tell you what came off in the last year: 70 pounds. Whoop, there it is! More than half of that I would attribute to diet changes. Going vegan last January was difficult at first, but got easier with time, and I found myself actually enjoying eating more fruits and veggies. I don't miss milk, because I grew to love almond milk more. I don't miss butter, because I love olive oil more. I kind of loved cheese, but I discovered that Daiya brand dairy-free cheese is just as good! And in learning that art of substitution, being vegan became one of the easiest things in my life. A vegan diet cuts out dietary cholesterol completely, which my heart has thanked me for. Switching to a veg-diet also cuts out a bunch of calories (meaning you can eat more food and consume fewer calories...um, deal!). So changing my diet was a huge part of my weight loss, but there are many other things I had to do in order to lose that 70 pounds. Here are some weight loss tips, the key things that helped me lose:

• Portion control--I came to realize that I was eating much bigger portions than my body actually needed! A way to fix this is to, instead of grabbing a dinner plate to fill up, grab a salad plate. Fill it with your regular food, just in smaller portions. It's okay if they look too small, if you're still hungry 20 minutes after you start eating, then go ahead and grab a little more.
• Fill up on fruits and veggies first--We all know that fruits and veggies are good for us. Full of vitamins, high in fiber, all-natural...and they also tend to be very low-calorie. Start your meal with fruits or veggies, fill yourself up a little, and you will likely eat less of your higher-calorie entree.
• Eat 5 small meals each day--Like the hobbits in the Lord of the Rings movies!! (What is it they have, breakfast, second breakfast, 11sies, lunch, tea, dinner, supper....okay, that's way too much food, but still). Eating 5 small meals everyday that average about 300 calories each will keep your blood sugar from dropping and spiking, you'll feel full all day, and you are less likely to binge.
• Water--Waterwaterwaterwaterwaterwaterwaterwaterwaterwater. Get the picture?
• Don't drink empty calories--I had two soda drinks this year, and I didn't even really enjoy them. By cutting out soda completely, I saved myself a bunch of calories (I used to think I was addicted to Dr. Pepper). After not drinking it for awhile, I found that the carbonation in the drinks kind of hurt my mouth, and flat soda doesn't even taste good. Trust me, the first two weeks are the worst: if you can get through those, then you're golden.
• Plan your meals a day ahead of time--Having a plan will keep you from standing in front of an open fridge and succumbing to a binge. Be sure to have a plan that you like, or else you may not be keen to stick to it.
• Keep an "emergency" stash in your car or purse--you never know when something unexpected will happen, so always be sure to have a water bottle and some fruit or a granola bar close by, to power you through to the next meal if you're going to miss one.
• Treat yourself--If you feel deprived of something, eventually you're more likely to binge. But 100-calorie snack packs of a tasty treat will take away that feeling of deprivation, and help to keep you on track.
• Find at least 2 exercises you really like--And alternate them throughout the week. When exercise is enjoyable, you're going to keep at it, simple as that. As all the experts say, aim for an average of 30 minutes each day! (They say it because it works, I promise).
• Keep trying new things--The more we challenge ourselves physically, the more quickly we will see results. Even try things that you didn't used to like! Give something two weeks, and if you still hate it at the end of two weeks, you can stop. Make goals for yourself, like trying two new things each month. Running, walking, hiking, mountain biking, spinning, ballet, zumba, elliptical, yoga, kickboxing, calisthenics, swimming, rock climbing, stair-stepping, sports, a new workout video, ice skating, skiing...I could go on for ages, but there are so many ways to work up a sweat.
• Motivate yourself!--Read inspirational quotes, subscribe to a fitness magazine, hire a personal trainer, get a diet-and-fitness buddy, utilize self-talk...Do whatever you have to in order to keep yourself motivated and on-track. Motivation gets you started, then habits form and keep you going. :)

Well, I think that's all I have for tonight! May the New Year bring you all the best, and may you achieve each of your New Year's resolutions :)

Green Chilaquiles

Finally! My first authentic Mexican recipe. Kinda funny that I waited until I was visiting Iowa for Christmas, but I wanted my home grocery store where I can read everything and be absolutely sure what I'm buying. (I've had more than a few failures in locating items in my Mexico City grocery store). So, I've finally gotten around to making a homemade rendition of my absolute favorite Mexican dish! Chilaquiles are a popular breakfast food, so this recipe will be filed under the breakfast category, but tonight for me they were dinner :) De-freaking-licious. I heart chilaquiles. There are several ways of preparing chilaquiles--for one you can make them with a red or a green sauce (the ones here are made with green sauce, they're less spicy), it's also popular to make them with eggs and/or shredded chicken, if you're not a vegan. The recipe you'll find here, of course, is vegan. They can be made spicier by adding more serrano peppers to the sauce, if you like, but two peppers are usually enough for those not accustomed to the uber spicy Mexican food. Here is your homemade green chilaquiles recipe!

Ingredients:

Corn tortillas (I recommend homemade, since they're tasty and easy, but you can find good ones at the store as well. Regardless, let them sit out for a few hours or overnight to dry out a bit.)

Refried black beans (Or or they don't exist in your store, as is the case in central Iowa, make them at home by draining a can of black beans and whipping them up in the blender.)

Vegan sour cream

Vegan shredded cheese (Daiya dairy-free mozzarella style is my favorite)


For the green sauce:

1 pound tomatillos

2 serrano chile peppers

1/8 - 1/4 cup finely chopped cilantro

1 heaping tablespoon minced garlic

1 cup vegetable broth

1/2 white onion

Directions:

Preheat oven to 400 degrees fahrenheit. Chop tomatillos in half, and place in foil-covered baking dish, along with whole serrano chile peppers. Roast in oven for about 25 minutes.

While the tomatillos and serranos are roasting, cut or rip the corn tortillas in to bite-sized bits. Coat a large frying pan in 1/8 inch vegetable oil, and fry the tortillas over medium-high heat until they are a golden color. Remove from heat, pat dry, and set aside.

Roughly chop the white onion and sautee in hot oil until just before it begins to brown.

Place the roasted tomatillos (don't forget the juice collected by the foil during the roasting process!), serranos, cilantro, garlic, onion, and vegetable broth into your blender. Blend for about 30 seconds.

Change the oven temperature to 350. Divide the fried corn tortillas into two or three oven-safe bowls. Cover lightly with the green sauce from the blender, and stir around with a spoon until evenly coated. Top with a layer of refried black beans, then a layer of vegan sour cream, then cover with a layer of vegan shredded cheese.

Place in the oven and cook until the cheese has begun to melt, or about 10 minutes.

Remove from the oven and garnish with extra sliced onion and green sauce, if you want it more spicy.

Serve hot, and enjoy!!

(Pictured is the dish, just before it goes into the oven. Yum!)

Neon PinkJuice

A tropical-style juice that has several anti-inflamatory and anti-arthritic properties.

Ingredients:

15 frozen raspberries

1/4 cup orange juice

1/4 cup very strongly brewed peppermint tea

1/2 cup regular applesauce

A squeeze of lemon juice

Directions:

Brew peppermint tea in boiling water and allow to steep for several minutes.

Meanwhile, measure out the orange juice, 15 raspberries, and applesauce. Toss them all in the blender. Pour in the peppermint tea, and add a squeeze of fresh lemon juice.

Blend until smooth, and add ice if the frozen raspberries haven't made it cool enough.

Enjoy! Makes a serving for one.

Recipe Index

Featured New Recipe: Lorna Rae's Sugar Cookies!

Drinks:
Creamy Hot Chocolate
My Favorite Fruit Smoothie
Snickerdoodle Cookie Dough Milkshake
Neon PinkJuice
BOSP Smoothie

Breakfast Foods:
Autumn Spice Granola
Pumpkin Pie Oatmeal
Cappuccino Chocolate Chip Muffins
Southwestern Style Scrambled Tofu
Green Chilaquiles
Whole Wheat Blueberry Pancakes

Lunches:
Couscous and Veggies
Quinoa and Hummus Salad
Power Protein Bowl
3 Vegan Sandwiches

Dinners:
Sweet Potato Bowl
Vegan Quiche
Quinoa and Meatballs
Tofu Tagine Pasta

Sides--Vegetables
Roasted Asparagus
Stuffed Mushrooms

Snacky things
Chocolate-Almond-Strawberry Soft Granola Bars
PB-Banana Protein Bars
Olive-Topped Crackers

Desserts
Craving-Killer Chocolate Cake for One
Apple-Date Cakes
Black Bean Brownies
Gingerbread Cookies
French Silk Chocolate Pies
Snickerdoodle Cookies
Lorna Rae's (Sugar Cookies)

Roasted Asparagus

Sometimes, veggies can be comfort food. I know some people would initially disagree--comfort foods include chocolate things, ice cream, and hot and calorie-rich meals laden with not-the-healthiest-but-delicious ingredients. Right? Okay, right, those are some comfort foods. But, when veggies are prepared a certain way, they can have a comforting, yummy, just-like-mom-used-to-make appeal. Instant cure for homesickness. Or a really bad cold. (Seriously, self, of all the times to get miserably sick...) Cue roasted asparagus. As a kid, I really didn't like the taste of it, but now, I can't get enough of it! Maybe it's this recipe. Even if asparagus isn't your favorite, just try one spear prepared this way: it might change your mind about this veggie :) Because, there are so many wonderful things in asparagus--Vitamins A, C, E, K, chromium, folate, glutahione, lots of antioxidants, and fiber. Helps prevent cancer, has anti-aging properties (who doesn't want to look young longer?), and helps prevent cognitive decline. Read more about why asparagus is so good for you here. So, at least give it a try! Here's a recipe to make a delicious roasted asparagus lunch or snack:

Ingredients:

Asparagus spears, washed and dried, with the tough bottoms broken off

Olive oil

Juice from half a lemon

Garlic salt

Black pepper

Optional: shredded veg-mozzarella cheese (Daiya brand is awesome), or regular mozzarella, if you're a non-veg

Directions:

Preheat the oven to a little more than 400 fahrenheit. (Maybe 415-425ish? The ovens here are in Celsius, and I turned that up to a little past 200)

Lay asparagus spears side-by-side in a shallow dish (I used a pizza pan)

Lightly drizzle olive oil over the spears, just enough to cover them in a very very thin layer. Roll the spears back and forth with your hands to coat all sides.

Squeeze the juice from the lemon half over the spears, as evenly as possible.

Sprinkle garlic salt and black pepper over the spears. A little goes a long way--these aren't so good if they're too salty!

I highly recommend adding a small handful of mozzarella cheese (vegan or non, whatever your preference). Works really well if you are trying to get kids to eat their greens! Again, not much is needed to give a huge flavor boost, so a small handfull sprinkled sparingly will to the trick.

Place in the oven and allow to roast for 15 minutes. Remove, and allow to cool for a minute or two. Serve hot, and enjoy!