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Posted on December 19, 2017 by healthbyhayl

Yield: 1 serving

Ingredients:

1 apple, cored and thinly sliced (any kind you like!)

2 Tablespoons peanut butter (you can also use almond butter or cashew butter)

1 Tablespoon dark chocolate chips

2 Tablespoons granola

Additional add-ons: 1 Tablespoon coconut flakes (unsweetened), 1 Tablespoon of your favorite chopped nuts, 1 Tablespoon cacao nibs

 

Directions:

  1. Evenly place apple slices in one layer on serving plate.
  2. Drizzle nut butter over the slices and add other toppings!
  3. Don’t be afraid to get messy 🙂

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Posted on December 7, 2017 by healthbyhayl

If you know me personally then odds are you’ve been coerced into trying my mom’s meatballs at least once. This recipe holds a special place in my heart because of the tradition it holds and the memories it carries. When I was first *attempting* to learn how to cook, this recipe was the perfect place to begin because it is practically fool-proof. An extra sprinkle of Parmesan or additional raisins just make this recipe even more unique.

With this recipe I hope to inspire some quality time in the kitchen between you & some loved ones. Let the kids get messy (because these are best when mixed by hand) and don’t stress about making them perfect, that is the tradition after all!

Photo credit: Morgan Mielnicki, my wonderful older sis who took over camera duty for the day!

Ingredients:

1 1/2 pounds ground beef, 85% lean

1/2 cup Italian seasoned bread crumbs

1 egg

1/4 cup Parmesan cheese, grated

2 garlic cloves, minced (or 2 Tablespoons prepared garlic)

1 Tablespoon parsley, dried or fresh, minced

1/2 cup raisins

 

Directions:

  1. Preheat oven to 425 degrees. Grease a baking sheet and set aside.
  2. Mix all ingredients together (with your hands!!!), don’t over mix! And form golf ball-sized balls.
  3. Place meatballs on baking sheet 2 inches apart.
  4. Bake for 15 minutes. Flip meatballs and lower the oven temperature to 350 degrees and bake another 20-30 minutes, or until browned and cooked through.

Serve with your favorite sauce and pasta!

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Posted on December 3, 2017 by healthbyhayl

A little late for Thanksgiving dinner, but cranberry sauce can be the perfect addition to your Christmas buffet. Using whole, fresh cranberries instead of canned adds extra fiber and decreases those added sugars (so you can enjoy even more!).

Cranberries are a natural anti-inflammatory, and saturated with Vitamin C, A & K. These underrated lil guys can be incorporated into stuffing, added to apple sauce for a nice twist, or just scooped over your favorite protein!

*For a less bitter sauce, add 1/3 cup honey*

Yield: ~ 1 1/2 cups

Ingredients:

1 bag fresh or frozen cranberries (no cans here)

1/4 cup honey

1 cup water (or you could do apple cider for something extra yummy!)

zest + juice of 2 oranges (about 1/4-1/2 cup)

1 teaspoon cinnamon

Sprinkle of salt

Optional: Sprinkle of nutmeg

 

Directions:

  1. Place all ingredients in a small sauce pan and stir to combine.
  2. Cook on medium-low heat for 20-25 minutes, stirring occasionally.
  3. Sauce is done when cranberries have popped and water is dissolved!

 

 

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Posted on November 27, 2017 by healthbyhayl

Yield: 4 servings (1/2 a squash each)

Ingredients:

2 acorn squash, halved and seeds removed (or the globe of a butternut squash)

2 Tablespoons olive oil

1/3 cup celery, diced

1/3 cup carrots, diced

1/2 cup apple, diced (skin on- for extra fiber)

1/2 an onion, diced

1 1/2 cups barley (cooked according to package instructions)

1 Tablespoon maple syrup

1/2 Tablespoon mustard

1/4 cup dried cranberries

1/4 cup toasted sunflower seeds

Sprinkle of salt & pepper

Optional: top with 1/4 cup crumbled goat cheese before serving

 

Directions:

  1. Roast the squash halves at 375 for 45 minutes with a brush of olive oil and a sprinkle of salt and pepper.
  2. In a saute pan, add the olive oil, celery, carrots, apples and onions and saute on medium heat for 10 minutes or until veggies are softened.
  3. Once vegetables are ready, add the barley and stir until well combined.
  4. Stir in the maple syrup, mustard, cranberries, sunflower seeds, salt & pepper. Mix to combine.
  5. Once squash is out of the oven, scoop in barley mixture and serve! Optional: crumble 1/2 Tablespoon goat cheese over each serving.

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Posted on November 15, 2017 by healthbyhayl

Stuck on what dish to bring to your Thanksgiving table? These maple bacon roasted brussel sprouts are sure to save the day. With only five ingredients, this quick and easy side dish will have your relatives begging for more!

Here’s how they’re done:

Ingredients:

1 pound brussel sprouts, halved

2 Tablespoons olive oil

2 Tablespoons maple syrup

1/4 pound (1/4 package) bacon, cut into small chunks

1/2 teaspoon salt

 

Directions:

  1. Evenly spread the brussel sprouts onto a baking sheet.
  2. Drizzle with olive oil and maple syrup. Toss to coat the brussel sprouts.
  3. Sprinkle on bacon and salt.
  4. Bake at 375 degrees for 30-40 minutes or until bacon is crispy and brussel sprouts are browned.

 

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Posted on November 10, 2017 by healthbyhayl

A lighter way around everyone’s favorite comfort food, plus my recipe creates the perfect opportunity to sneak in veggies without anyone knowing!

Yield: 2-3 servings

Ingredients:

1/2 box of elbow pasta (I used Banza chickpea pasta, but any kind will do)

2-3 Tablespoons olive oil

1 1/2 Tablespoons whole-wheat flour (or AP)

3/4 cup butternut squash puree (Roast butternut squash cubes with olive oil at 350 until tender. Blend or mash until smooth) – acorn, buttercup or even pumpkin work as well.

1 cup almond milk (or any other milk you use)

2 Tablespoons goat cheese crumbled

1/4 cup cheddar cheese, shredded

1/4 teaspoon each: salt, pepper, garlic powder, ground mustard (or a squirt of yellow mustard), paprika

2 Tablespoons breadcrumbs (or more because this is the best part)

Directions:

  1. Boil pasta according to package instructions and set aside.
  2. In a small sauce pan, heat olive oil over medium heat. Sprinkle in the flour and whisk until incorporated.
  3. Cook on low heat for 3-5 minutes, stirring constantly.
  4. Add in the butternut squash and almond milk, stirring until the mixture is smooth.
  5. Cook on low heat for 2 minutes then add in the cheeses and seasonings, mix to incorporate.
  6. Continue to cook on low heat for 3-4 minutes until cheese has melted. Add in the pasta and stir until noodles are fully coated.
  7. Spray two small ramekins (or a small baking dish) with non-stick cooking spray.
  8. Pour the mac mixture into the pan and sprinkle on breadcrumbs.
  9. Broil for 2-3 minutes or until breadcrumbs are browned and cheese is bubbly.

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Posted on November 8, 2017 by healthbyhayl

Each year the Academy of Nutrition & Dietetics holds a four-day conference and expo highlighting the best new products, innovations and ideas around nutrition. Thousands of Registered Dietitians, food enthusiasts and bloggers gather to hear and taste this year’s best new products. This year I had the pleasure of attending the expo in Chicago and saw first hand the modernizations that have come about this year. Aside from the free samples (which is a great perk), I was able to speak with RDs from all over the career spectrum.

I’ve compiled a list of products I’m diggin’ lately. Some are new to me and some I’ve been using for a while. Taste one or taste them all and tell me what you think!

  • Disclaimer: While I do eat/use these products, it is not everyday. These products can be EXPENSIVE. Most of the time I buy these brands when I have a coupon or when there is a sale.
  • These brands do not need to be used to have a “healthy” diet/lifestyle; they are just fun add-ons to switch it up!
  • Most of these products can be found in the health section of your local grocery store, on Amazon, online on their websites or last resort: Whole Foods (probably the most expensive option).

 

Here are some new products and companies to look out for:

Siggi’s Dairy – This Icelandic style yogurt is thick like Greek yogurt, but slightly less grainy. The best thing about this yogurt is that their products have more protein than sugar per serving! Their products include individual yogurt cups, quart sizes (specific flavors only) and drinkable yogurts.

Tummy Drops – These hard candies are perfect for tummy troubles; made with less than 4 ingredients, these drops sooth upset tummies without the added fillers. My favorite flavor is the lemon ginger, but they also have apple cinnamon and grape!

RX Bar – These protein bars are perfect for traveling or just a pre-workout snack! RX bars are made with egg whites, dates, nuts and seeds- (no BS) THAT’S IT! The flavors are endless with RX bar so you’ll always be satisfied. My favorite flavors are chocolate peanut butter, maple sea salt and chocolate chip!

Quest Nutrition – You’ve probably heard of these protein bars before. Quest products are known to be low sugar and high protein and they deliver. These bars keep you full and won’t disappoint on flavor. Try my favorites: cookie dough, oatmeal chocolate chip, and cinnamon bun.

BiPro – I first used this product in my Athletic Performance Cuisine class at JWU. BiPro has one ingredient: whey protein. Their products include protein powders and protein water drinks in 5 flavors! Unlike other protein powders on the market, BiPro has no added sugars!

Boom Chicka Pop – The perfect snack for those who crave something salty & sweet! Boom Chicka Pop popcorn is made with minimal ingredients like corn kernels and sea salt. Their portioned bags make it easy to not overeat because who eats a real portion of popcorn???

Salba Chia – Chia seeds are great to add into smoothies, granola or yogurt bowls. These little babes are packed with protein, omega 3s and fiber! Plus, they expand in your stomach during digestion to keep you full.

Go Macro – These along with RX bars are the only two “protein bars” I eat. The minis are the perfect pre or post workout with only 100-120 calories. The rice puffs that are mixed into the bars add to the crispy texture that differs from other protein bars. My favorite flavor is the sunflower butter + chocolate!

Enjoy Life – Known for their vegan, dairy-free and soy-free chocolate, these chips and bars are perfect for mixing into your favorite cookie recipe (or eating right out of the bag).

Sun Butter – For those who are allergic to peanuts, sunflower butter is a great substitute. Made from only sunflower seeds and salt, SunButter won’t have you missing peanut butter at all. I spread it on toast, bagels or on a spoon right out of the jar!

Purely Elizabeth – My favorite granola! Purely is a granola and oatmeal brand sweetened with coconut sugar or maple syrup and baked with coconut oil. This highly addictive granola is a great swap for those high in sugars. *Best price I’ve seen is at Target!

Banza – This pasta is the perfect gluten-free substitute because of its main ingredient: chickpeas. Unlike most gluten free pasta, Banza has a firm “al dente” texture that perfectly mimics its gluten-filled counterpart. Banza pasta boils up just like regular pasta and can be used for a healthier mac n’cheese or a new take on classic spaghetti with meatballs.

Simple Mills – Gluten and refined sugar free baking mixes, crackers and frostings are Simple Mills’ staple products. Held together with arrowroot and sweetened with cocont sugar these mixes bake up just like Betty Crocker mixes! The vanilla frosting is my favorite – right out of the can with only a little less guilt!

 

If you have any new products you love this season, be sure to let me know! I’m always open to trying new things.

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Posted on October 27, 2017 by healthbyhayl

Yield: about 4 servings

Ingredients:

2 Tablespoons olive oil

1 small onion, diced

1/2 cup carrots, diced

1/2 cup celery, diced

2 small potatoes, diced

1 teaspoon salt

1 teaspoon pepper

1 teaspoon Italian seasoning (oregano, parsley, basil)

2 bay leaves

1 quart chicken broth

3 cups packed spinach (or 1/2 cup frozen and thawed)

1 large chicken breast, cooked and shredded

Optional toppings: fresh grated Parmesan cheese, oyster crackers, fresh bread

 

Directions:

  1. In a large pot heat the olive oil over medium heat.
  2. Add the onion, carrots, celery and potatoes and cook on medium-low heat for 8-10 minutes or until the vegetables begin to soften. Stir occasionally.
  3. Season with salt, pepper and Italian seasoning, stirring to combine.
  4. Add the bay leaves and broth and cook on medium heat until boiling.
  5. Once at a boil, add the chicken and spinach, stirring to combine.
  6. Cook on low heat for 20 minutes or until spinach is wilted and vegetables are softened.

Keep refrigerated for up to one week!

 

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Posted on October 27, 2017 by healthbyhayl

Yes, as hard as it is to accept, soup season is in full swing. With fall temperatures approaching, hearty soups are a great way to warm you up while loading up on fruits, veggies and fiber.

This recipe is “creamless,” but not to worry, it will not disappoint if you’re craving something rich. I blended mine in my Vitamix, but any blender will do the job!

Here’s how it’s done:

Yield: 2 ish quarts (8ish servings)

Ingredients:

1 butternut squash, cubed (sub: acorn squash, buttercup squash, pumpkin)

3 small apples, cut into large chunks (any kind will work) – skin on for extra fiber!

1 small onion, peeled and cut into large chunks

3 stalks celery, cut into 1 inch pieces

1-2 small carrots, peeled and chopped into large chunks (or two handfuls of baby carrots)

2-3 Tablespoons olive oil

1 teaspoon ground cinnamon

1 quart chicken (or vegetable) broth

2 teaspoons salt

1 teaspoon pepper

1/2 teaspoon ground sage

Optional toppings: fresh chopped apple slices, ground cinnamon, toasted walnuts

 

Directions:

  1. In a large roasting pan (or sheet pan), place the squash, apples, onion, celery and carrots. Pour over the oil and cinnamon. Toss to coat all of the vegetables evenly.
  2. Roast at 350 degrees for 40-45 minutes or until the squash is tender (you should be able to easily poke with a fork).
  3. Once the vegetables are finished, place these in a blender with the broth and seasonings. Blend on high for at least 3 minutes to reach a creamy consistency.
  4. If you are eating right away- place the soup into a sauce pan and heat over a low flame for 5-10 minutes.

This soup can be stored in an airtight container in the refrigerator for up to 2 weeks.

 

 

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Posted on October 24, 2017 by healthbyhayl

This recipe was created by my good friend Rachel Miller- personal chef (CookedByRachel) and culinary master. This simple, yet flavorful dish is full of fiber, vitamins and minerals without lacking in deliciousness. Pair this salad with grilled chicken, steak or even use it as a main dish for a vegetarian option that will keep you satisfied (quinoa has ~9 g protein per cup).

Caught without quinoa? – This simple salad is completely versatile: use whatever veggies, grains or dressing you like/ have on hand.

Here’s what Rachel did:

Yield: 2 (~1/2 cup) servings

Ingredients:

2-3 mini bell peppers of assorted colors, diced (or 1 large bell pepper)

1/2 large cucumber, diced

1/2 cup cherry tomatoes, halved

1/2 cup slivered almonds, toasted

2 Tablespoons dried cranberries

3 Tablespoons parsley, chopped

1 cup quinoa, cooked

 

3 Tablespoons olive oil

5 Tablespoons apple cider vinegar

1 Tablespoon honey

1 teaspoon garlic, minced

 

Directions:

  1. In a medium bowl, combine the first set of ingredients, mixing until well incorporated.
  2. In a small bowl, whisk together the oil, vinegar, honey and garlic. Pour over quinoa mixture and toss to coat evenly.

Refrigerate this mixture in an airtight container for up to two weeks! Best served cold or at room temperature.

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