By Emily McLaughlin
When I saw these flour-less muffins, I was a little skeptical. This is recipe is from The Lean Green Bean and these muffins were oddly delicious! Try ‘em out!
Click to go to The Lean Green Bean!
I highly recommend that you do the work and really mash the banana and sweet potato well. I left a couple chunks of sweet potato… and those were my least favorite bites of muffin.
By Emily McLaughlin
I wanted ricotta cheese on my pizza last Friday, so I bought a container of fat-free ricotta cheese. Then I realized, I need to make some other ricotta-y things. I got a little creative over the weekend and added some ricotta to my eggs, here’s what happened:
Ingredients
1/2 cup spinach, washed
1/2 kale, washed
1/4 cup tomato, diced
1/4 cup onion, diced (*optional, I had some to use up)
1 egg
1/4 cup ricotta
1 small garlic clove, minced
Directions
Put the green stuff in there too!
Serve it all up with a side of toast, oatmeal, English muffin… whatever suits you. :) The kale and spinach are packed with vitamins A and C — starting your morning off on the right foot.
Stay healthy, stay happy.
By Emily McLaughlin
Sweet potato hash, kale, egg.
Ingredients
1 sm/med sweet potato
1 cup kale
1 egg
1/2 tsp parmesan cheese
1/2 tsp fresh minced garlic
2+ tsp olive iil
Fresh black pepper (and any other seasonings you might enjoy)
Directions
1. Wash and grate the sweet potato. In a small bowl, mix sweet potato, cheese and 1+ tsp of olive oil (enough to coat the potato lightly).
2. In a non-stick skillet over medium heat, cook sweet potato in the shape of a patty. Flip after ~2 minutes, or until underside starts to brown. Use a large spatula and don’t be mad when your potato doesn’t stay in patty-form. When your sweet potato hash is cooked, toss it in a bowl.
3. In the same skillet, heat 1 tsp of olive oil. Add garlic and cook on low heat for a minute. Add kale to the skillet and turn the heat up to medium. (To prep your kale before cooking, wash thoroughly and leave it as wet as possible.) Cover kale, and cook until it begins to wilt.
4. Crack your egg right on top of the kale, sprinkle some pepper (and other seasonings) on top of that. Cover the skillet again and cook the egg to your liking. You might want to add a little more water (1/2 tsp at a time) to steam both the kale and egg.
5. Add these things to your bowl, top it all with a little hot sauce and a dollop of Greek yogurt.
Voila!
By Emily McLaughlin
If there is anything I have learned about being hypoglycemic, mostly-vegetarian and an avid-workout buff it is that FOOD IS FUEL. The other day I shared an article from prAna, Handbook For Life 2013 – great read if you haven’t taken a look yet — which proposed 39 must-do’s for 2013 covering health, personality, society and life.
The first three pointers really spoke to me:
1. Drink plenty of water.
2. Eat breakfast like a king, lunch like a prince and dinner like beggar.
3. Eat more foods that grow on trees and plants and eat less food that is manufactured in plants.
1. How many times have I stressed the importance of drinking water? Whenever someone says that feel a cold coming, they are tired, they have a headache, the have a sore throat… my first words are always something along the lines of, “Did you drink enough water today?” or “Make sure you drink extra water.” The human body is 50-60% H2O and the brain is about 70% H2O… don’t you think you should filter it through every once in a while? Water is one of the best medicines. Give your body what it needs to complete it’s daily tasks.
Breakfast at the Mayflower Grove Grille, a cute little place that recently opened up in my hometown (Pembroke, MA).
2. I like how prAna broke up meals here. Breakfast is, by far, the most important meal of the day so make sure it is a nutritious one. By nutritious, I don’t mean a bowl of heart-healthy cereal, I mean 400+ nutrient-dense calories. My go to? Eggs, vegetables, whole-wheat something (oatmeal, English muffin, toast) and a side of fruit. Two exceptions to this big breakfast: a. You enjoy a morning workout. Eat light and then make this meal post workout. b. You can’t stomach a huge breakfast once you wake up. Start with something small (a piece of fruit, for instance) and then make this ~400 calorie meal after you’ve been up for an hour or so — don’t wait too much longer than that! I usually make breakfast to-go and then eat it at work and hour after I’ve been awake.
Make lunch a little bit smaller than breakfast, and dinner a little smaller than lunch (snacking in between, of course, to keep your metabolism up). Move from carb-y foods earlier, to lighter meals at the end of the day. Carbs are for energy… you don’t need too much energy post-dinner.
3. Duh. That’s what this whole Paleo-thing is about… and that is just what we should all do in general: avoid processed/manufactured foods. If you can’t avoid them completely (I can’t at this point in my life), at least be conscious of how much you are consuming and limit your intake. By organic when possible and read labels on packaged foods to make sure there isn’t a long list of artificial-sounding words in the ingredient list.
—
Food is fuel. Make sure you are putting the right things in your body at the right times to maximize energy and keep you feeling healthy as an ox.
Stay healthy, stay happy. :)
By Emily McLaughlin
#10 is my favorite
When you are only buying for one, or maybe two, it’s hard to eat healthy on a small budget. Here are some money-saving tips for the college student on a budget, grad student who can barely afford a can of soup or the young working professional who gets by paycheck-to-paycheck. These tips, of course, can be used by more than just that demographic — I just wanted to be sure to address my main readership. ;)
1. Buy to freeze.
Sometimes that”buy-in-bulk” sale is so tempting, but we know there is no way we will get through all that chicken before it goes bad in a house of one or two. Well, go ahead and buy it anyways but plan on freezing it. Before you freeze it, measure and cut it into 1-2 serving-sized portions and freeze individually.
2. Always buy SOME things in bulk.
When it comes to oats, pasta, rice, beans, seeds and nuts, I like to buy these things in bulk. There is an aisle in most grocery stores with products you can buy wholesale/by the lb. I usually get oats, quinoa and rice here. Make sure they are always in your cabinets to make meal planning… and your life… much easier.
3. Buy fruits and veggies in smaller qualities.
It’s such a tragedy to see produce go bad. Buy what you know you are going to eat and nothing more. It’s okay to have to go to the market more than once per week if it means you won’t be wasting food. Stop on your way home from work to get fruits and veggies you need for the next couple of days.
4. Buy local and seasonal.
You may associate buying from farmers markets and buying organic with a higher price tags. If you buy organic fruits and veggies from the supermarket, this is definitely the case. However, buying produce from a local market could be saving you money. Check to see what kinds of produce is in season, and stick to those (they will be cheaper since they are more available).
5. Got to the farmers market first thing, or at the end of the day.
In the AM there may be bulk sales on the produce you want most. In the PM, you may be able to talk down the farmer’s price a little because they don’t want to ship their fruits and veggies back to the farm. If there is a produce you really want, go in the AM
6. Invest in savings.
Make lists, cut coupons and sign up for savings cards. Make these things routine so that you are invested in saving. Also, make it a habit to check weekly circulars for sales and plan your meals around those sales.
7. Do away with disposables.
Why are you wasting your money on plastic utensils, paper plates and disposable cups and containers? Invest in tupperware and reusable water bottles. You will save SO MUCH MONEY in the long run, I promise
yumm, tea.
8. Drink water.
While we are on the subject of water bottles… use them often. Aside from your occasional glass of milk, coffee or tea, make water your primary beverage. Water detoxifies your body and naturally hydrates you in a way other beverages can’t. Drinking water can also save you some money in another way. In many cases, when we feel hungry, we are actually just thirsty. When ‘hunger’ hits, drink water before opening up that lunch bag.
9. Think protein.
Buy protein-packed foods. When you are shopping, buy protein-filled foods like Greek yogurt, eggs, nuts, hummus and lean meats. These kinds of foods will fill you up when incorporated into meals or when eaten in between meals as snacks. I love to eat Greek yogurt accompanied by nuts and berries or pair hummus, veggies and hard-boiled eggs.
10. Eat with friends & have potlucks.
My favorite thing to do when food items are scarce is to have friends over. Plan a potluck dinner and make a hodgepodge of dishes to get you all happy and full. Potlucks were clutch at the end of the school year during graduation. No one wanted to buy more groceries, since it would be a waste… plus, we needed to get rid of their random assortments of foods already in our cabinets. Have potlucks before vacation weeks, on a Friday before a long weekend or just for fun! Challenge yourself to make the dishes as healthy as possible.
Do you have tips for eating healthy on a budget? Please share! Also, check out one of SHSH’s most popular posts is 25 ways to eat healthy on a college budget.
Happy saving! :)
By Emily McLaughlin
Today was just lovely. Working from home increases my productivity exponentially.
On days when I commute to Newton, it can take anywhere from 1 to 1.5 hours to get to work and getting home takes just as long. That means 2-3 hours of my day is spent in traffic. …In reality, that isn’t horrible. But for some reason, it kills me to waste that much of my day driving.
This morning, I slept a little later, and had enough time to head out for a quick run. I’m currently entertaining the idea of training for a half-marathon. Last time I tried to do this, my shins took a turn for the worse and said, “Hell, no!” Over the weekend, I did a 5 mile workout (walk .5, run 4, walk .5). By the end, my shins were fine, but my knees were hurtin’. This morning I did a 20-minute easy run to get back in the game… SUCCESS!
Goooood morning. :)
After my run, I still had plenty of time to put gas in my car, get coffee and make breakfast–all before I had to log onto my work computer. For breakfast… I, of course, had oatmeal. This morning, I prepared it in one of my favorite ways–with an egg on top. I have shared this recipe with you all countless times, so it might seem normal. However, my family still looks at my bowl of goods with their heads cocked to the side.
Fresh salsa and plain Greek yogurt from Trader Joe’s.
What set today’s breakfast apart from the rest, was the salsa and fresh tomatoes. I am utterly smitten by Trader Joe’s Hot Fresh Salsa. To make things even better, my mom had a bunch of freshly picked tomatoes waiting to be consumed.
Hesitant? PLLLLLEASE try this. You’ll be pleasantly surprised. Oats are the perfect carb to power you through your mornings.
Breakfast of champs.
Egg ‘n oats
1/2 cup oats
1 cup water
1-2 fried eggs/egg whites (I love runny yokes)
1 dollop of fresh salsa
1/4 cup fresh tomato (if you’ve got ‘em)
1 dollop of Greek yogurt
1. Cook the oats according to package instructions — typically, 1/2 cup of oats needs 1 cup of water.
2. Fry eggs to your liking, putting them on top of the oatmeal.
3. Put all that other stuff on.
;) Enjoy!
By Emily McLaughlin
Plan your breakfast tonight — maybe even make your breakfast tonight! This will ensure that you are not tempted by that sugar Pop Tart hiding in your cabinet tomorrow morning. It will also help you keep from splurging on that coffee-house muffin when you grab your cup-of-jo. A healthier, happier you starts with breakfast!
Eating a nutritious breakfast will help set the tone for the rest of the day. Choosing hearty, whole grains for carbohydrates, non-fat Greek yogurt for protein and fruits and berries for sweetness will ensure that you choose healthier options through the day.
If you know me, you know that my favorite option for breakfast is warm, filling oatmeal. Not only is oatmeal inexpensive, but it is versatile too. Here are my two favorite oatmeal breakfasts, one sweet and one savory:
Chocolate, Strawberry and Protein-Packed
1/2 cup old-fashioned oatmeal
1 scoop of Muscle Milk Light (Chocolate Flavor)
1 cup water
1/4 – 1/2 milk of your choice (I love almond milk)
Sliced strawberries
Mix oatmeal, protein and water together — microwave for 2-3 minutes (or as instructed by package). Remove from microwave, stir in milk. Top with strawberries. Yields one serving. ~300 calories.
Eggs Over Oatmeal
1/2 cup old-fashioned oatmeal
1 cup water
1 whole egg (add 1 egg white if you think that this will not fill you up)
1/4 sliced avocado
2 tbsp salsa
Dollop of Greek yogurt
Mix oatmeal and water together — microwave for 2-3 minutes. In a frying pan, cook eggs as desired (I like to cook them on the ‘well’ side of over-easy). Top oatmeal with egg, avocado, salsa and Greek yogurt. Yields one serving. ~350 calories.
By Emily McLaughlin
Yesterday, Lauren told us what to eat and what not to eat at the DC when it comes to breakfast. The main point of this article was… EAT BREAKFAST.
As you have heard from parents, doctors and teachers, breakfast is the most important meal of the day. But, why is it so important? Breakfast sets the tone for your entire day. If you jumpstart your day with a healthy, hearty meal, you will eat better and eat less throughout the day. On the flip side, starting your day off with a fatty or sugary meal will encourage bad choices throughout the day.
Skipping breakfast all together is also a big NO. If you don’t have time for breakfast, prepare something that only needs to be reheated in the morning. You could also try breakfast bars or breakfast shakes to take on the go. Regardless of what you eat, watch your sugars, fats and aim for whole grains.
Today, my biggest breakfast dilemma was…oatmeal or eggs? Try something new if you have time in the morning and cook up both! Heat up one serving of plain oatmeal and one egg. Top the concoction with fresh salsa, tomatoes, a slice of avocado and a dollop of Greek yogurt. Yum.
You can get creative and put pretty much anything in your bowl. I needed to finish an avocado, so my breakfast was Mexican-themed. You could also try something garlicky with spinach and tomatoes. Experiment!
Happy and healthy eating.
By Lauren Duffy
If you’re looking to live a healthy lifestyle, it’s important to remember that common phrase: “breakfast is the most important meal of the day”. Eating breakfast has proven to be a reason for better weight-loss results, more energized people, and less hungry people, so it is important to incorporate breakfast into your daily routine. But we must keep in mind that while choosing to eat breakfast is beneficial for your personal health, choosing to eat an unhealthy breakfast is not. Unhealthy food is bad for your body no matter what time of the day you eat it, so you need to make the right choices; however, these choices can be tricky if you’re eating breakfast at a Dining Common.
Every morning Franklin and Hampshire open at 7am to start serving breakfast to the early-risers of the UMass campus. These DC breakfasts have a Main Line, an Omelette station, a fruit section, hot and cold cereals, a make-your-own waffle station, and a toast section. They do have healthy options available, you just need to find them hiding among the insane amounts of unhealthy options.
So… eat breakfast! Just keep this information in mind as you’re choosing your meal. Make time for it in your schedule if you want to feel less hungry and more energized during your crazy college day. DCs are often very quiet before 10am on weekdays, so you can get some work done as you enjoy a healthy breakfast. Happy dining!
*One more fun tip about breakfasts at the DCs:
On weekends all of the Dining Commons offer breakfast, but try to avoid going into a DC before 12:30pm on a Saturday or a Sunday. This is not because the food is bad before 12:30, but it’s because sometimes the DCs think it’s a good idea to have a live band play on early weekend mornings. If you have a hangover, the unnecessary loudness and noise of the live bands can make you want to curl up in a ball and die. It’s the worst… You are warned.
