Healthy Chocolate Shake

Healthy Chocolate Shake

Chocolates shakes are super yummy, but when ya go out to eat and get one they can contain almost 600 calories! When you make this shake it is only 300, HALF the calories! It also is good for an in between meals snack, ideal for mid morning, so you can burn off the sugar and it helps to naturally boost your metabolism.

This is a 16 ounce shake broken down into two 8 ounce glasses

Utensils Needed for Chocolate Shake:

Food Processor

Measuring Spoons

Measuring Cup (1 cup)

Ingredients Needed for Chocolate Shake:

1 Large Banana, Frozen

1/2 teaspoon Chia Seeds

1 teaspoon Vanilla Extract

1 Tablespoon Cocoa Powder

1 Cup Unsweetened Almond Milk

1 Scoop Vanilla Protein, *Optional*

No added sugar is needed for this chocolate shake. The banana really helps to add a sweetness as well as the vanilla extract. The milk is also a good switch. While dairy is good for you, almond milk is better. You can use this in one of two ways for this recipe. I am going to tell you the way I did not do, so you can use it again some other time!! Pour almond milk into an ice cream tray and let that turn into ice cubes! SO good! When you use ice cubes it tends to water down the shake. So when the almond milk melts it just adds to the creaminess of the shake. Also, you can add a scoop of protein after a work out to help speed up muscle recovery. 

Recipe for Chocolate Shake:

1 Large Banana, Frozen

There are two good ways to freeze bananas. They are both the same except one you slice and one you don't. Peel the banana either cut it up or put it on a plate or sheet lined with wax paper. Then put it in the freezer for about 45 minutes. Once the banana is frozen put it in the food processor. Bananas are full of potassium which helps lower blood pressure. They are also a good source of 

protein.

1/2 teaspoon Chia Seeds

Then add 1/2 teaspoon Chia Seeds. Chia seeds are surprisingly good for you! They contain 11 grams of fiber in only an ounce. It also has a high level of protein. When you have a high protein diet it makes you feel more full and less likely to snack. So if you drink it between meals you are less likely to eat salty snacks. Chia seeds contain the same Omega 3 fatty acids as fish does. 

1 teaspoon Vanilla Extract

Then add 1 teaspoon vanilla extract. It's not just for baking anymore! This adds a mild vanilla flavor to the shake. It also adds a yummy aroma.

1 Tablespoon Cocoa Powder

Next measure out and add 1 Tablespoon cocoa powder to the food processor. 1 Tablespoon adds only 12 calories, but contains 9% of iron intake needed for the day! Iron is important for humans because it helps make more red blood cells. It adds just a small hint of chocolate.

Then add 1 cup of unsweetened almond milk. This helps with people who have dairy intolerances. Here are 5 reasons Almond Milk is a good alternative to regular milk.

1. It has no cholesterol and saturated fats, which help to lower chance of heart disease and help manage weight.
2. While it does not contain as much calcium as regular milk, it does contain 30% of recommended daily intake. 
3. Almond Milk is low in carbs, so it helps to keep blood sugar levels in check!
4. Almond Milk helps with muscle recovery and health.
5. Almond Milk also helps to keep your digestion on track.
6. 
   

I accidentally grabbed chocolate protein powder, still good!

This is the step where you are going to add the scoop of vanilla protein if you want too. Drink this after a workout to greatly increase muscle recovery time!

Lid placed on Processor

Place the lid and lock the processor in place. First pulse it on low for about 30 seconds. Then add some Milk Cubes (instead of ice cubes) I added about 8 altogether, but that depends on how slushy you want it!

Once it is all one consistency and just how you like it it is done! This makes one 16 ounce serving and will keep you full until you eat your next meal!

Chocolate Shake is done!

So good!! Let me know what you think down below!!

Homemade Strawberry Fro Yo

Strawberry Frozen Yogurt

Ice cream is a favorite amongst A LOT of Americans. However, ice cream can be healthy! This is a frozen yogurt. So it is not exactly ice cream, but it tastes just like it!! In comparison frozen yogurt is comparably more healthy!

Single Serving Strawberry Fro Yo

Utensils Needed for Frozen Yogurt:

Measuring Spoons

Measuring Cups

Food Processor/Blender

Bowl/s

Ingredients Needed for Frozen Yogurt:

3 Tablespoons Honey

1/2 Cup Vanilla Greek Yogurt

1 Tablespoon Lemon Juice, Freshly Squeezed

4 cups Frozen Fruit of your Choice (I used Strawberries)

This is super simple easy dessert. Strawberries remind me of summertime and grandmas house. Strawberries can provide you with essential nutrients! Just one serving of strawberries contains half of the daily intake of Vitamin C, which humans do not naturally produce. It has also been shown to promote eye health and aids in the prevention of cataracts. Not to mention they are so juicy and good tasting!

Recipe for Strawberry Fro Yo:

Place 1 Tablespoon honey into the food processor. 

Honey has plenty of health benefits. 

3 Tablespoons Honey

1. Having honey in your diet can help to decrease the risk of getting ulcers. 
2. Honey is a natural sweetener! So by adding this no extra sugar needs to be added!! 
3. When you have a sore throat or when you are not feeling well you can add a bit of honey to some green tea and it will help to improve your immunity. 
4. It helps to stabilize blood glucose levels naturally.
5. It also contains natural-friendly bacteria.

1/2 Cup Low-Fat Greek Yogurt

Next step is to add the yogurt to the processor. Yogurt also has good health benefits. Eating yogurt after a work out can help you recover much faster. It also has live, good bacteria, which kills the bad bacteria in your mouth, which causes bad breath. It is also a natural way to reduce your blood pressure.

There are 3 main differences between regular yogurt and Greek yogurt:

1. Greek yogurt has almost double the protein that regular yogurt has.
2. Greek yogurt also contains half the sodium of regular yogurt.
3. Greek yogurt contains roughly under half of the carbs that regular yogurt has.

Then add 1 Tablespoon freshly squeezed lemon juice.

Then add whichever fruit you want to have. The only caveat is the fruit must be frozen. This way we do not need to add any ice, which waters it down. Strawberries were used for this frozen yogurt, next

4 cups Frozen Strwberries

time I am going to use blueberries. Since strawberries contain Vitamin C,
which is vital to production of collagen, it can also help keep wrinkles abay and increases elasticity.  Heart Disease is the number one killer of women of certain ages, strawberries contain natural powerful heart healthy boosters. It is even shown to help decrease pain due to arthritis.

After Blended

Before Blended

 Once all of the ingredients are in the processor. Turn it on low for about 45 seconds, then turn on high for about 4 minutes. Turning it off every once in a while, to push the frozen fruit to the bottom. It helps to keep it all one consistency! 

Fro Yo in a container

THEN WHAM!!! DONE! It tastes just like ice cream, with way less sugar! Serve immediately. You can put it in an airtight container and place in the freezer for approximately two weeks. Enjoy, try different fruits, and let me know what you think in the comments below!

Fish Tacos

Fish Tacos

Tacos are an absolute must to eat! Super easy to make, fun to eat, barely any clean up! However, tacos are not the most healthy to eat, until now! When basking on the beaches of California, we decided to try this small local fish joint right on the beach. After ordering 3 fish tacos we sat with our feet in the sand and took a bite of this unordinary food. Not liking fish, I was quite positive I would not like it, but after only one bite I was hooked. This was a new experience, I would never forget, Fish Tacos!

These tacos are fully loaded

Utensils needed for Fish Tacos:

Small bowl

Measuring Spoons

Fork

Spoon/Lime Juicer

Sharp Knife

Grill/Stove

Tongs

Ingredients Needed for Fish Tacos:

2 Tablespoons Olive Oil

1 1/2 Tablespoons Lime Juice, freshly squeezed

1 Clove Garlic, Minced

1 1/2 teaspoon Chili Power

1/2 teaspoon Ground Cumin

1 1/2 teaspoon Ground Paprika

1/8 teaspoon Cayenne Pepper

1 pound of Tilapia (or 4 filets)

6 corn tortillas

(whatever taco toppings you want)

These fish tacos cook pretty fast once placed on a hot grill, so it is suggested that you gather your toppings while the fish is marinading. As for toppings, you should keep it light because you don't want to lose the flaky taste of the fish. In the tacos pictured I topped it with Spring Slaw, Mango Salsa, and a Creamy Fish Topping. All of these are super light tasting and do not overtake the flavor of the fish. They are easy to make and you can make them all while the fish is marinating. It is important to add fish to your diet because fish contains important nutrients and lots of protein. Protein is important for muscle recovery, after a big workout. It also aids in lowering blood pressure as well as lowers your risk of stroke and heart attack.

Recipe for Fish Tacos:

2 Tablespoons Olive Oil

1 1/2 Tablespoon Lime Juice

We will start with the marinade. Marinade is the process of soaking fish in spices and oils, and something acidic to create a new flavor for the fish. First get a bowl to mix all the spices in. Put 2 Tablespoons of olive oil in the bowl. Pour the lime juice in as well. Stir with a fork.

Next add the garlic! Garlic can be a benefit in many ways. Garlic contains antioxidants that kills bacteria. So that can help keep blemishes down. Your immune system also improves from the added antioxidants keeping colds away. And a crazy fact about garlic, it has been shown that garlic oil can fix hairline cracks. Crush some garlic and rub it on a hairline crack to see if it disappears!

1 clove garlic

1 1/2 teaspoon chili powder

1/2 teaspoon Cumin

Then assemble the spices. 

First get 1 1/2 teaspoon chili powder. Chili powder helps to reduce inflammation. It gives kick to the flavor in any recipe. It is also a natural pain killer. It has also been shown to lower blood cholesterol. Next add 1/2 teaspoon ground cumin. Cumin helps to improve your digestion. Cumin comes in many forms. Make sure to get ground cumin. 

1 1/2 teaspoon paprika

1/8 teaspoon Cayenne Pepper

Now add 1 1/2 teaspoons ground paprika. What the heck is paprika?? Well, paprika is a very red colored spice. It has a very mild flavor and can be found in most any grocery store. It is most commonly used in potato salad and on top deviled eggs for a color, but here we are using it for its flavor! The final spice we want to add is 1/8 teaspoon of cayenne pepper. This is going to add a small bite to the fish!

After you stir all of the spices in with oil and juice, set aside. Take your pound of fish (or in my case 4 fillets) and place it in a bag (or several bags). The marinade can either be measured into 4 equal parts or use your best guesstimation. Once the four fillets are placed in their own bags, pour the marinade over them on each side. Then seal the bags and place in the refrigerator.  

They will remain here for about a half hour while they marinate. I used this time to make the Mango Salsa and the Spring Slaw. Give these a try sometime! Between when you place the fish in the fridge and before it is done, you will want to start the grill. Grilling out is probably my favorite way to prepare food. Any grease/fat that drips from the food is gone!

Grilling out on my baby grill!!

Once the fish has marinated (approx. 20 minutes to a half hour) and the grill has calmed down and is ready for use. Brush olive oil over the grate. Place the fish on the grill grates (or you can cover the grates with tin foil to prevent sticking) Dispose of the bag and excess marinade. Like was said before the fish will cook pretty rapidly. It took approximately 3-4 minutes on each side to completely cook the fish. Once it is closer to getting done, it will become flakey. You do not want to over cook the fish, causing it to fall apart completely on the foil. Cut it with a fork and once it cuts apart clean it is done. Take the foil and the fish inside and place on the counter to set. 

Take 6 corn tortillas and place one or two on the grill at a time. Turning at about the 30 second mark. you want them to be warm, but not hard or crusty. Take them off the grill and continue the process until all corn tortillas are warmed. Then take them inside. Set them aside and go back to the fish, which has properly set and is ready. Cut it into a few pieces with a fork.

Now is the part everyone loves about tacos...the ASSEMBLY! Place the fish down on the tortilla, then add the slaw, the salsa, and the creamy sauce. You can add anything you like to the tacos or just eat the fish with tortillas, it is totally up to you. Now it is time to eat! Enjoy and let me know what you think in the comments below!

This baby is stuffed full!!

Spring Slaw Topping

Spring Slaw Topping

This coleslaw is a bit different from the regular stuff you may have had! This recipe is SO easy, so even when you say you don't have time to eat healthy. This literally takes 10 minutes from start to finish, including washing and cutting the veggies. This is a good, healthy snack to eat in between meals!

Utensils Needed for Spring Slaw:

Medium Sized Bowls

Measuring Cups

Measuring Spoons

Lime Juicer/Spoon

Sharp Knife/Mandolin Slicer

Cutting Board

Ingredients for Spring Slaw:

1/2 Head of a Small Green Cabbage, sliced

1/2 Head of a Small Purple Cabbage, sliced

1/4 Cup Cilantro, chopped

1 Tablespoon Olive Oil

1 1/2 Tablespoons Lime Juice, freshly squeezed

This slaw can be eaten as a small side dish or even on top of a burger. It has a very light and springy taste.This is far more healthy though. No mayonnaise, no added salt, low calories! YUMM!

Spring Slaw Recipe:

Cabbages, sliced!

After you grab all the stuff you need, get the knife or mandolin. If you don't know what a mandolin is, chances are you don't have one, so use some muscle and cut each of those little cabbages in half. Wrap some plastic wrap around the other halves and stick the rest of each head in that bottom drawer in the fridge, the crisper. Duh dun dun! Putting something in there besides beer. Back to the cabbages on the cutting board, cut it into fairly thin slices. The green cabbage contains some, but the purple cabbage is more densely packed with nutrients.

1/4 Cup Cilantro

Next step is to rinse and dry the cilantro between paper towels. Then chop it into course pieces. The smell is so good!! Cilantro is full of antioxidants. It can help decrease your chances of obesity and heart disease. It's also really good for your skin and hair. Then put it in the bowl with the cabbage.

Lime Juice

Olive Oil

Then add 1 Tablespoon of olive oil as well as 1 1/2 Tablespoons of lime juice. Lime has so many healthy benefits. It can help to decrease chances of getting kidney stones. It also contains calcium and folate, which is beneficial for both menopausal women and women who are trying to get pregnant. 

Toss it all together. And Vwah La, it is done! Only ten minutes and you can have a great tasting snack.

IT IS DONE!

Creamy Sauce for Fish

Fish Sauce Topping

This is a light sauce that goes well over fish! Simple one step sauce. Place all ingredients in food processor and its that easy.

Utensils Needs for Fish Sauce:

Food Processor

Cutting Board

Sharp Knife

Measuring Spoons

Spoon/Lime Squeezer

Bowl

Measuring Cups

Ingredients for Fish Sauce:

Handful of Cilantro

1/2 teaspoon Chili Powder

1 Jalapeño, sliced and pitted

2 Cloves Garlic, minced

1/2 teaspoon Lime Juice

1/2 teaspoon Cumin

1 Cup Plain Low Fat Yogurt

This is a very light sauce. It has a subtle kick towards the end due to the jalapeño. But it pairs well with fish of any sort.

Fish Sauce Recipe:

Handful of chopped cilantro

Gather all needed equipment and food before starting. Prep time takes about 5-6 minutes and processor time is about 5 minutes. So this takes anywhere from 10-15 minutes in total to make this sauce. To start we are going to chop up a handful of cilantro. Chopping it helps to release the flavor. Once this is chopped add it to the processor.

1/2 teaspoon chili powder

1/2 teaspoon ground cumin

Next we will add the spices. First add 1/2 teaspoon chili powder, then add 1/2 teaspoon ground cumin. Place both of those in the processor!

Now cut the jalapeño in half and take out all the seeds. Most of the heat is in the seeds, so leaving a few in there will add to the hot, intense flavor. Cut it into four pieces and place it in the processor as well.

1 Jalapeño

I accidentally put garlic in the bowl

2 cloves minced garlic

Garlic has lots of health benefits. The garlic as a whole is called a bulb, each

segment is called a clove. One ounce of garlic contains only 43 calories and has 1.8 grams of protein. Garlic is also known to boost the immune system and can help prevent common illnesses. Garlic can also help prevent heart disease by lowering blood pressure and aiding in lowering cholesterol. Add 2 minced cloves of garlic to the food processor. Then squeeze 1/2 teaspoon of lime juice into the processor.

Chobani has good yogurt

Mixture before processed

Finally add 1 cup of plain yogurt to the processor. Then pulse it to get the biggest pieces chopped up. Turn the processor on low for about 3 minutes, stirring when the bottom becomes really creamy. The bigger pieces will turn up towards the top, so by stirring the mixture, it will help push those bigger pieces down. Then turn the food processor on high for another 3 minutes. It will turn into a creamy yummy mixture.

Once the mixture is all one consistency, place it in a airtight container. Then put that in the refrigerator for about an hour before serving it with the fish. The seasonings need to really time to spice up! And it will get creamier and thicker the longer you leave it in fridge. This sauce is also really yummy for dipping veggies!

Mango Salsa

Mango Salsa

This salsa is so good. It reminded me of being in California. It has a very light taste and not too tomatoey like a lot of other salsas. Mango has a very unique flavor. I tried it once and thought it had the texture of a peach with a very strong awkward flavor. I actually did not like the mango when I tried it, but I decided in life I need to try things as an adult to see if my taste preferences have changed. HAHA and they so totally have! The mango adds a very unique flavor.

Top six reasons to add mango to you diet:

1. Mango helps to unclog your pores leaving you with a shiny, healthy glow on your face. It also adds a wee bit of tightness when made into a scrub.
2. Mango is loaded with nutrients and vitamins which help your body feel fuller. Which can really help when trying to loose a few extra pounds.
3. Adding mango into the diet will help regulate people who have diabetes. It has a low glycemic level, so having a few slices will not throw your levels out of whack.
4. Mango helps to promote hair growth as well as thickness, need I say more?
5. Mango is packed with fiber, making it a boost to your metabolism! Eat some in the morning with breakfast to kick start that metabolism into high gear for the busy day you have ahead.
6. Mangos also contain a high level of folic acid, which helps to improve fertility. So to all the ladies out there trying to have a baby, add this sweetness to your diet to be more fertile!! HA

Utensils needed for mango salsa:

Sharp Knife

Cutting Board

Measuring Spoons

Medium Sized Bowl

Measuring Cup

Lime/Lemon Squeezer or a Spoon

Wooden Spoon

Ingredients for Mango Salsa:

1 Mango, peeled & chopped

1 Roma Tomato (or more if you like tomatoes), chopped

1 Avocado, pitted, peeled, and sliced into bite sized chunks

1/2 Tablespoon Chili Powder

1 Clove of Garlic, minced

1/4 Cup Cilantro, freshly chopped

Black Pepper, to taste

If making this recipe, it could perhaps be beneficial to try a different dried spice to add a small kick into the flavor of the sweetness from the fruit. It takes about nine minutes of prep time and a minute to stir it altogether taking less than ten minutes to make. This is a quick, light, and flavorful salsa to serve with fresh corn tortilla chips and can be a good benefit for any party or get together!

Mango Salsa Recipe:

1 large mango, peeled and chopped

First gather all of your ingredients and utensils. Start by cutting all of your fruits. If you prefer bigger chunks, chop them bigger, if you prefer smaller, cut them smaller. That is the great thing about this recipe, it can be altered to your liking! Grab that cutting board and get to chopping!

If you have never peeled a mango before, beware, it is a very soft fruit and can turn to mush if too much pressure is applied! This video is recommended to become an expert at the art of peeling mangos!!

Once you have it chopped place it all into the medium sized bowl

1 Roma Tomato, chopped

Next you will want to slice the Roma tomato into smaller pieces. Now it is starting to look like a salsa! The Roma adds a nice savory taste to the salsa.

Remember to wash or at least put all your fruits and veggies under running water to clean them off!! Add the chopped tomatoes to the bowl with the mangos.

Avocado, pitted & chopped

Next step is to pit that avocado and slice it on up. Cut the avocado in half the best you can with the pit remaining in the fruit. Then twist, like an Oreo, the avocado. We are going to very carefully remove

that pit. Place the side with the pit on the counter, then using the same knife you used to cut it in half, gently, quickly, and swiftly hit the pit with your knife. If you apply enough pressure, the pit will get stuck onto the knife. (Once the pit is out, place it in a bowl of water for about 24 hours, then in a pot of dirt, and try to grow your own avocado tree!) Anywho, the easiest way to slice an avocado would be to make criss-cross cuts with the knife into the fruit, then using a spoon scoop out the insides. They should come out in rectangles, cut them in half and you have salsa-sized chunks! Add them to the bowl of deliciousness. They are going to add a smooth, creamy texture to the salsa.

Picture should read *1/2 Tablespoon*

Now we are going to add a bit of a bite to our salsa by adding 1/2 Tablespoon of chili powder. Also recommended is cheyenne pepper, 1/2 dried chili, or a fresh jalapeño pepper, depending on your hotness intake level.

Pre-minced and ready to go

We are almost done now!! Next we add 1 clove of Garlic, minced. Buying the garlic pre-minced in a little bottle can save you time and the 50 times of washing your hands to remove that smell that never seems to leave your hands. However, it has been found while washing your hands under running water, after you have soaped up, rub your hands on the metal of the faucet to see if that helps the smell leave your hands!

Fresh chopped cilantro

The next part is a favorite. The smells just really come alive when cutting cilantro. It has a very good flavor when freshly chopped up! Some fun facts about cilantro. It was originally grown in southern England and Western Asia, but has become a big hit in American cooking. Everything from the cilantro plant can be used in cooking, from the leaves down to the seeds. The seeds are ground up to make Thai seasonings, the root can be minced up and added to a Thai curry!! Cilantro has a light citrus taste that pairs well with lime. Cilantro also has anti-inflammatory properties in it. The value of cilantro could be an endless list. Just try to add more of it to your diet and taste the flavor differences.

The final step is to add fresh ground pepper to taste. Black pepper can boost your metabolism, so give yourself a healthy dose. 

Then vwa-la! This salsa is ready to devour!! Place it in the fridge for about ten minutes just to get chilled. It also helps to firm up the fruit. Pairs really well with warm tortilla chips! All the textures and flavors are unbelievably ground breaking, you can taste each ingredient individually.