Cocoa Dusted Almonds

Almonds are a great protein filled snack that help ward off hunger and keep you full between meals. 

But they can be so boring. 

This week's recipe takes all the health of almonds and adds the flavor (and other health benefits of cocoa. Or to make the recipe even more healthy use Cacao, which is an unrefined superfood  powder jammed with antioxidants.)

Having snacks on hand to satisfy cravings and feed your body with the nutrients it needs to grow stronger, function better and keep you moving is important. Making the right choices in your diet can be the difference between reaching your goals, and consistently missing them. Cue the almonds. 

Cocoa (or Cacao) Dusted Almonds

Gather:

2 cups whole raw almonds
2 tablespoons agave syrup
2 teaspoons sea salt
2 tablespoons unsweetened cocoa powder or Cacao powder

Method: -Preheat oven to 350 degrees.
-In a large bowl combine almonds, agave syrup and sea salt. Use a rubber spatula to mix together, fully coating the almonds.
-Spread almonds in a single layer on a parchment-lined baking sheet.
-Bake for 10 minutes, stirring twice during baking to prevent almonds from burning.
-Remove baking sheet from the oven.
-Immediately return almonds to the bowl, add cocoa powder and toss to coat.
-Fully cool and store in an air tight container.

That's it. The above recipe will make 2 cups of snackable, delicious almonds that are great for on the go eating or to satisfy a sweet tooth. Check back here next week for some exciting news about the New Norton Fitness App for Android and iPhone + another healthy lifestyle inspired recipe. 

Be Well! 

Zucchini Squash Casserole

image pinterest

This week's recipe is literally so easy, that I feel guilty even calling it a recipe. It is almost an abomination to actual recipes to call this by the same name. But, on the flip side. this is a crazy-delicious dish that can be made ahead, meal-prep style for lunches, or a throw together meal for an easy dinner. It is healthy, flavorful, and uses zucchini and summer squash, both of which will be growing in abundance in the next few months. The other great thing about this recipe is that other seasonal vegetables can be thrown in the mix to make for interesting flavor/color combinations to entice your palate.

While this may not be a difficult recipe by ANY stretch of the imagination, sometimes it takes a little recipe nudge, like this one, to get us out of healthy-eating ruts. We get so used to making the same diet-friendly dishes over and over, that we are almost afraid to switch it up. (Plus, who has time to learn a bunch of new recipes all the time?) This recipe is simple, and will fit right into any meal rotation. Add in some cauliflower rice or hummus crusted chicken breasts and you've got a complete meal in no-time flat.

Zucchini Squash Casserole
Gather:
2 medium-sized zucchini, cut in slices or halved slices
2 medium-sized yellow squash, cut in slices or halved slices
2-4 Tbsp chopped fresh basil 
2 Tbsp thinly sliced green onion
1/2 tsp. dried thyme
3/4 tsp. garlic 
1 tbsp olive oil
1/2 cup + 1/2 cup low-fat white cheese. (Your preference. Mozzarella works well, but swiss or gouda would give the dish a different flavor. Choose according to your craving.)
1/2 cup coarsely grated Parmesan. Buy it grated, or do it yourself for even better flavor.
salt and fresh ground black pepper, to taste

Method:
-Combine chopped zucchini, squash, onions (and whatever other vegetables you may or may not have chosen to include) with oil, basil, thyme, garlic, salt and pepper. Mix in one half cups of the white cheese of your choice and the parmesan. Add mixture to baking dish and bake at 350F for 20-25 minutes. 
-When the zucchini is nearly cooked through, remove from oven and add last 1/2 cup of cheese to the top and bake for an additional 5-10 minutes, or until cheese is melted and slightly browned.
Serve piping hot.
-This stores well in the fridge, but good luck, it probably won't last that long. 

Change up your routine, add in some vegetables and get comfortable in the kitchen. 
Be well!

Cauliflower Rice

Watching your carbs? Cauliflower rice can be a lifesaver for those of us who are trying to eat more vegetables, or trying to avoid too many carbohydrates. It's relatively quick, depending on your method, completely simple and a really delicious way to get the experience and feeling of rice without all the calories. 

If you don't have a fancy-dancy food processor, you can use any old cheese grater you've got laying around and the result is the same. It's a little more word, but hey, if you go the cheese grater route you're burning more calories to boot. Win-win. 

This recipe is great because cauliflower rice can be used as a foundation for lots of other recipes, like cauliflower crust pizza, egg-fried cauliflower rice, or even chicken and "rice" soup. The possibilities are endless. 

Cauliflower Rice

Gather:

1 head of cauliflower

1 small onion, finely chopped

2 tbsp butter

1-2 tbsp of coconut oil

salt and pepper (or seasonings of choice) to taste

Method:

If using food processor, chop cauliflower into small pieces and then place in processor. Pulse until cauliflower is reduced to the size of rice. 

If using grater, select the right size grater, and grate until entire head is tiny rice-sized pieces.

After cauliflower is rice sized/shaped:

-Sauté onions in pan with butter and coconut oil

-When onions begin to soften, add cauliflower rice and stir everything to mix in the butter and oil evenly. 

-Season "rice" with preferred seasonings

-Place a cover on the pan and allow "rice" to cook and soften, about 5-7 minutes. 

Done! This makes a lot of servings. It can be eaten on its own, or as a base for dinners and meal-prepped lunches. Feel free to spice differently based on whatever meal you are having. Cauliflower rice tastes great with soy and teriyaki sauce too (almost better, IMO)

Eat healthy!

Chickpea, Sausage and Spinach Stew

The weather here in Houston has been on a roller coaster lately. So hot that we're catching a quick tan by the pool, and so cold we're wearing a peacoat and shivering. Hot or cold, a bowl of hearty, filling soup with complex flavors is always a welcome lunch or dinner. There's something about broth-based soups that is satisfying, and yet still remains low-calorie. Plus, it's a great way to get in the adequate amount of fluids. That's right, if you don't like lugging around a gallon of water all day, having a big bowl of soup for dinner can help make up for the fluids your body needs...without the hassle of the plastic jug. 

This recipe is really fast, and can be spiced differently according to mood. With lots of protein from the sausage (we like turkey sausage) and chickpeas, fiber and a serving of vegetables from the spinach, this a complete meal. Add cooked rice for a little extra something. 

Gather:

1 tbsp olive oil

2 garlic cloves, thinly sliced

12 oz of cooked chicken/or turkey/or pork sausage links, sliced

2 (15 oz) cans of chickpeas, rinsed and drained

2 cups chicken or vegetable stock

1 (15 oz) can of diced tomatoes

2 cups fresh spinach (or more. why not?)

salt + pepper to taste

Optional: cajun seasoning

Method:

1. Heat olive oil and garlic in a pot over medium heat, about1 minute

2. Add sliced sausage, cooking until golden, approx. 2-3 minutes

3.  Mix in chickpeas, stock and tomatoes, and bring to a boil

4. Reduce heat and add spinach and spices.

5. Simmer 10 minutes, and serve with french bread, or add rice. 

See....told you it was easy! 

Eat healthy and be fit!