Category Archives: Recipes

Peanut Butter Banana Rice Cakes – The 60 Second Healthy Snack Option

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bananapeanutbutterricecake

Salty, sweet, and crunchy goodness.

Anyone else getting sick of the same old snacks and meals, day in, day out.  I recently started mixing things up myself, and may have stumbled upon a new favorite snack.

There’s nothing fancy going on here, just a three ingredient snack that’s sure to fill you up, deliver a healthy dose of nutrient-dense calories, and keep you nice and full during your busy day.

All you’re going to need is a brown rice cake, half a banana, and 1-2 tablespoons of peanut butter.  Slather that rice cake with your peanut butter, thinly slice some bananas, and throw them on top.  There’s not much more to it than that, but let me tell you….this snack is GOOOOOD.  Just enough sweetness to keep those sugar cravings at bay, while providing you ample protein and fiber – what’s not to love?

Remember, if you’re hitting the workouts regularly in an attempt to get fit you’re going to want to focus at least some of your efforts on building muscle.  Whether you’re significantly overweight, or just plain average, the benefits of adding muscle are enormous.  A spiked metabolism, lower body fat percentage, and a better overall physique are just a few of the benefits.

The issue many people have however, is the inability to add significant muscle to their bodies despite the fact their absolutely killing their strength training workouts.  Nearly 99 times out of 100, the problem is the individual is simply not getting enough fuel – or in other words, they aren’t eating enough healthy calories.  Muscle doesn’t build itself out of thin air; if your body doesn’t have an excess supply of amino acids (protein), new tissue (muscle) isn’t getting built.

By making quick, easy, and nutrient-dense snacks like this peanut butter/banana rice cake, you’ll ensure yourself a nice, steady flow of nutrient-dense calories which will do wonders for both the muscle-building department, as well as your metabolism.

Nutrition Details

  • 360 calories
  • 10 grams of protein
  • 4 grams of fiber

 

Scrumptious Post-Workout Peanut Butter Balls, the P.K. Way

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If you’ve caught some of my recent posts here at Share It Fitness, you know that I’m running the Boston Marathon on Monday, April 15. It’s four days left ’til the big day, and I’m just $913 away from my “$10K by Race Day” fundraising goal to fight cancer. (More here.) Perhaps not surprisingly, my last few articles have focused on foods with the athlete in mind, specifically on carbohydrate-rich favorites like oatmeal, pasta and granola.

As my training comes to a close, today I’m thinking less about pre-workout carbs and more about post-workout protein. Happily, this also provides an opportunity to revisit something I know people over here love: peanut butter. I get it, believe me. It’s a good thing peanut butter is so healthy, because I’m an addict. Alongside oatmeal, pb on whole grain toast is one of my go-to breakfasts and to this day my article discussing my obsession with peanut butter remains my most popular.

Peanut butter is also a favorite among fitness enthusiasts, hence today’s recipe. While I certainly have a few protein bars that I enjoy in a pinch, I had so much fun creating my own version of a protein-packed snack that provides muscles the energy they need to recover and grow. My version also includes other nutrient-rich favorites like hemp and flax seeds, oats, raisins, peanuts, and even a little dark chocolate. And, per the title, they are indeed scrumptious.

To learn more and get the recipe, click here.

And thanks for reading!

 

 

Better-For-You Granola: P.K.’s Recipe and Health Notes

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The last several posts I’ve written here at Share It Fitness are related to carbohydrate nutrition. Though carbs can get a bad rap, barring clinical diagnoses there is no reason to oust one of the three macronutrients from your diet. As with fat and protein, there are more- and less-healthful sources of carbohydrates, and foods loaded in fiber and other vitamins, minerals, and nutrients your body needs—like fruit, veggies, beans, legumes, and whole grains—are all great choices in a nutritionally balanced diet.To brush up on your carb knowledge as it relates to grain foods, check out:

Today I bring you an article and recipe that continues talking about carbohydrates but falls under the heading of “moderation” because, unlike meals like whole wheat pasta and oatmeal (both whole grains), granola is an energy-dense food (i.e., filled with calories). Sure, it starts with healthy whole grain oats and some other good stuff, but you need a sweetener and fat of some kind to make things all toasty and sweet.

Store-bought brands vary in ingredients hence nutrient composition, of course, but have you ever made your own? My recipe still has sugar and oil—it is granola, after all—but it comes with less sugar, a heart-healthier monounsaturated fat, and some other protein- and omega-3 fatty acid rich foods included to make this a better-for-you version.

For more info on the what, when, and why of granola and how to make it, click here for the full article.

Breakfast Carb-loading: Stovetop Oatmeal in Five Minutes

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Oatmeal Blueberry 300x225 Think oatmeal is just for kids? Think again. It’s a delicious, healthy meal that will keep you energized all morning long while avoiding the ups and downs high-sugar breakfasts often provide—and that includes things like white toast, muffins, non-whole grain cereals and bagels, etc. And, if you’re not making your own oatmeal, putting it together on the stovetop takes just five minutes and two ingredients. While lower in protein than my other regular go-to breakfast, which is peanut butter on whole grain toast, it’s the right choice when I’m gearing up for a long workout. In other words, for carb-loading. In case you missed last week’s post on the classic carb-loading dinner pasta and tomato sauce, I’m currently training for the Boston Marathon, you see, so I’m even more conscious about my diet than usual to ensure I keep my carb intake up as fuel for my long runs.

For all of you already eating oatmeal, fabulous! Most people don’t get enough whole grains, which, despite the gluten-free and paleo fads, are highly nutritious. And, if you do have real gluten issues, oats are generally safe from that perspective, too. Whether you like rolled or steel cut (which are extra tasty but don’t provide significantly more nutrition and take a lot longer to cook) you’ll get all the nutritional benefits whole grains like oats provide. So get your oats and perhaps a few other ingredients you like to make it fun and tasty—my favorites are chopped apples, blueberries, or raisins—and start your day with the energy you need.

To watch a short cooking video and learn more about the many health benefits of oats, click here.

And guess what? This is one of my favorite breakfasts even when I’m not marathon training.

P.K’s Marathon Journey: Healthy Carb Loading

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It’s been quite some time since I’ve provided a post over here, alas: occasionally life gets in the way of work, as I’m sure many of you know. In this case, all of my “free” time is going into marathon training. It’s getting close now, with less than six weeks until the Boston Marathon on Monday, April 15. I’ve had two 20-milers already and I have one final, extra-long run coming up before the taper blessedly begins. I’m running to raise money for cancer research this year, and I’m pretty excited to be combining my fitness goals with a much larger goal than my own health: raising critical funds to support scientific research to help conquer cancer. My official page is here, in case you are interested in supporting this very worthy cause. (And, for more about this year’s marathon journey, here’s my first post on that topic ["Game On"] and, more recently, my Valentine’s Day post on chocolate, love, and running.)

Now, whether you are a runner like me or into some other sport or physical training, you are no doubt interested in optimizing your diet for overall good health and peak physical performance. A plant-based, nutrient-rich diet filled with vegetables, fruits, whole grains, lean proteins, and healthy fats is definitely the way to go. (The big picture view of science-based dietary advice is here.) Dietary needs do shift a bit when fueling the body for a long race, however. Pasta and tomato sauce is the classic meal marathoners consume before their long runs, and it is indeed a good choice to boost your glycogen stores.

But is your pasta and sauce really as nutritious as it could be? Click here for the full article on healthy carb loading with my easy recipe for chunky, veggie-filled tomato sauce and whole grain pasta.

And, just to be clear, this is one of my favorite go-to dinners, even when I’m not training.

Dr. P. K. Newby is guest blogger and fellow fitness enthusiast who is currently training to run the Boston Marathon, her third. She is a nutrition scientist and educator with expertise in the prevention of obesity and chronic diseases through diet and the relations between agriculture, food production, and public health. She brings together her passions for food, cooking, science, and sustainability through her writing and videos to help people eat their way towards better health, one delectable bite at a time. To learn more, subscribe to her blog The Nutrition Doctor is In the Kitchen, become a fan on Facebook, follow her on Twitter, check out her food porn on Pinterest, or peruse her recipe page for fabulous soups, salads, seafood, sweets, and more. 

Parmesan Zucchini Chips: An Addictively Tasty AND Healthy Snack Food

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Zucchini Crisps 1024x682

Crunchy, sweet, flavorful, and full of anti-oxidants. Could these be the greatest healthy snack food of all time?

Delicately crunchy on the outside.  Melt in your mouth soft on the inside.  And just the right bit of seasoning to boot.  These Parmesan zucchini chips could quite possibly be one of the greatest and tastiest healthy snack foods of all time…or even serve as a vegetable side dish with a full on meal.  This diverse and incredibly easy recipe makes use of one of nature’s greatest superfoods and helps make snack time, dinner time, or any other time, just a bit tastier.

Part of the issue with maintaining a clean diet is the fact there are landmines to throw you off track every which way you look.  These landmines become ever apparent during those times of day when it’s not quite lunch, or not quite dinner, or not quite time for bed….but you’re HUNGRY.  Grabbing a bag of chips or heating up a frozen burrito are far too easy.  With the lack of healthy snack food options at most supermarkets, you’re often left to your own devices.  Unfortunately, too many people simply don’t know how to make something that’s both tasty AND healthy.  This is when poor food choices occur and throw your otherwise healthy day of eating for a loop.  With these quick, easy, and tasty Parmesan zucchini chips, you’ve got one more weapon in your never-ending fight against hunger.

A Healthy Snack Food?  Isn’t That an Oxymoron?

I’ve written a great deal about integrating “superfoods” into your diet.  These particular foods are very nutrient-dense, contain loads of essential vitamins, minerals, and cancer-fighting antioxidants.  Think of foods like blueberries, avocado, broccoli…..you get the idea.  Given the properties of zucchini, it firmly belongs in this superfood category.  Check out a handful of benefits of eating zucchini:

  • Cancer prevention – high amounts of fiber, antioxidants, and vitamins fight the kind of internal stress that causes a variety of cancers.
  • Anti-Inflammatory – Vitamin A and C are powerful anti-inflammatory compounds which may prevent and/or slow the development of inflammatory diseases such as asthma and arthritis.
  • Heart health – Zucchinis contain 10% of your daily dose of magnesium.  Magnesium is a mineral proven to lower your risks for heart attack.
  • Healthy skin – Zucchini contains loads of the essential mineral manganese which is vital for the formation of proline, a form of protein which contributes to your production of collagen..and a healthier complexion.

Parmesan Zucchini Crisps: The Quick and Easy Healthy Snack Food

So instead of reaching for that bag of Cheeto’s, you’ve decided to take matters into your own hands and whip up something a little better for your health…and waistline.  Good decision.  You’ll see just how easy this healthy zucchini recipe can be, and how fast you can have these done and ready to devour.

What you’ll need:

  • 2-3 zucchini
  • olive oil to coat baking sheet
  • 1/4 cup panko bread crumbs
  • 1/8 cup Parmesan cheese
  • 1/8 cup Romano cheese (feel free to eliminate the Romano and use all Parmesan)
  • 1 egg
  • 1/2 cup of milk
  • 1 teaspoon black pepper
  • 1 teaspoon salt
  1. First things first, pre-heat your oven to 425 degrees.  Next, grab your zucchini and slice it into 1/4 inch thick slices.  Set aside.
  2. Next, combine all of the dry ingredients in a bowl (EXCEPT THE SALT) and set aside.
  3. Combine egg and milk together in another bowl.  Add zucchini in batches to the egg/milk mixture.  Toss to coat, allowing excess liquid to drip back into the bowl.  Again, working in batches, toss zucchini in the bowl containing your dry ingredients.  Be sure to press the coating against zucchini to ensure it sticks.
  4. Arrange coated zucchini on a lightly greased baking sheet.  If you have a little extra time to spare, throw the baking sheet of zucchini into the fridge for about 20 minutes.  This helps the coating stick better.
  5. In your 425 degree oven, place the baking sheet on the middle rack.  Bake for 15 minutes, flipping zucchini midway through the cook cycle.  If they aren’t as crispy as you’d like, turn on the broiler (keep a close eye on them) or simply let them go a little longer.

From start to finish, this entire recipe should take no more than 25 minutes.

The Healthy Snack Food That Keeps on Giving

You didn’t think I was just going to send you on your way now, did you?  With these little chips made, you’ve now got a ton of options.  You could go ahead and eat them like potato chips.  Consider dipping them in marinara to up the taste factor even further.  Cook these extra crispy and throw them on top of your favorite sandwich.  Seriously, the added texture and flavor takes an ordinary turkey sandwich to unbelievable levels.  Looking for a vegetable side dish?  Well, these make the perfect partner to any sort of fish, seafood, or chicken dish.  Doing a pasta night?  Cook these up nice and crispy, then roughly chop them and toss them in with your pasta.  They’ll provide a nice little crunch with each bite and deliver a layer of taste that can liven up any pasta dish.  When I’m really feeling creative, I’ll roll these crispy little morsels up in a whole wheat burrito, along with some marinara, a small handful of mozzarella, and some baked tofu for mexi-italian burrito that has become one of my favorite healthy snack foods on the planet.  Sounds weird, but give it a try sometime…

Bottomline, you don’t need to turn to store bought junk to satisfy your cravings.  These Parmesan zucchini chips are such an improvement (nutritionally and taste) over the processed junk everyone else is eating.  Leave that stuff to them.  So next time you’ve got a craving for something salty and crunchy, take the few minutes to cook up a batch of these bad boys and enjoy this healthy little snack food, guilt-free.

Think these sound good?  Cmon….you know you do.  Go ahead, be a pal, and LIKE US on Facebook so you don’t miss any of our other TASTY recipes!

 

 

Preventing Holiday Weight Gain: Get Your Head in the Game

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Biscotti closeup 300x225

Christmas cookies are everywhere! At least my recipe for dark chocolate biscotti is a bit better for you. (Click on photo for recipe.)

It’s mid-December, and I’m in the throes of holiday madness. Personal and professional deadlines loom ever nearer, making for long days in the office and working weekends. Then there’s the balancing act of managing the pressure of year-end tasks with parties and other social events. It’s the perfect storm of decreased opportunity for working out and increased opportunity to eat, drink, and be merry that often means only one thing: gaining weight. Or trying desperately not to while still enjoying yourself.

No doubt many of you readers here on Share it Fitness are in great shape, or working on it. Congratulations! But even if you aren’t overweight, it’s a struggle to stay in shape around the holidays, isn’t it? Last week alone I had three different holiday gatherings, all of which involved massive platters of homemade Christmas cookies, mulled cider, and festive cocktails. Ugh!

The simple fact is that it’s not easy for anyone to stay fit this time of year. To help you in this quest, I’ll post my personal top ten tips for combating holiday weight gain next Monday. But I wanted to begin with today’s piece, which takes a step back to think about energy balance, that precarious concept that keeps us at a healthy weight. My point? To provide perspective and inspiration for enjoying the holidays while at the same time remaining vigilant so that we don’t undo all the great work we’ve been doing all year long.

For the full article, click here. And let’s all get our head in the game for a healthy, happy holiday season.

Dr. P.K. Newby is a scientist, educator, and food writer at The Nutrition Doctor is In the Kitchen. Become a fan on Facebook, follow her on Twitter, or check out her boards on Pinterest for healthy recipes to bring spectacular food to your plates in delectable ways. Thanks for reading!

To Eat or Not to Eat Grains: That is the Question

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Do you eat starchy carbohydrate-rich foods like pasta, bread, and rice?

Or do you go for gluten-free varieties because you are intolerant?

Or perhaps you’re on a Paleolithic plan following the eating habits of early human beings?

Do you think the role of grains in a healthy diet is a controversial issue in nutrition, a place where scientists just can’t seem to agree?

For a few thoughts on whether or not to eat grains in light of today’s popular gluten-free and Paleo diets, read the full article here.

And always remember two fundamental things in your quest to become a smart eater: (1) Understand the basic tenets of a healthy diet and (2) Ask the right questions to help you separate fact from fiction when it comes to nutrition. With this knowledge, you can use science to win a lifetime of good eating that helps you stay in shape while  preventing chronic conditions like obesity, type 2 diabetes, and cardiovascular disease.

Here’s to your health this holiday season!

Dr. P.K. Newby is a scientist, educator, foodie, and serious cook who writes about all things food and nutrition at The Nutrition Doctor is In the Kitchen, You can subscribe to her blog from the home page, become a fan on Facebook, follow her on Twitter, or check out her food porn on Pinterest for fabulous ideas that bring healthy cooking into your life in spectacular ways.

 

 

Elegant Pear Salad with Toasted Walnut Vinaigrette (and other Holiday Veggie Ideas)

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PearSalad Large 300x225 It’s almost Thanksgiving, and perhaps you already have your menu planned. Or maybe, like me, you are an ambivalent sort who has trouble  deciding what to cook. I know salad doesn’t always make the cut for Thanksgiving fare for many, but it always has a place at my table. Not your basic “big salad for supper” idea, of course. Rather, you want a special salad that befits the holiday and is as delicious as it is nutritious.

Today’s salad, featuring red pears, toasted walnuts, arugula (or another leafy green of your choosing, like the spinach shown here), and a homemade walnut vinaigrette definitely fits the bill. (Blue cheese is optional.) Not only does this salad feature lovely colors and textures, it stars a homemade dressing that you make yourself in about 3 minutes. For the video how-to, click here.

Not into pears? Here are two more videos for a winning Thanksgiving side dish-slash-salad: roasted butternut squash with rosemary roasted onions with a maple dijon vinaigrette. (Glorious close-up photo here.) Regardless of what salad you make, do think seriously about whisking up your own vinaigrette. No matter what veggies, nuts, or grains you select for your holiday salad, the homemade dressing is the special touch that makes it a lot healthier. (Here’s a video explaining why.) And – importantly – tastier. It’s just too easy not to give it a try. I promise.

If you’re still searching for that perfect soup, salad, or veggie side dish to adorn tomorrow’s table, here are lots of recipe ideas that will tantalize your taste buds and wow your guests. You’ll even find a few desserts and cocktails tucked in there, too.

Now, if you’ll excuse me, I have pumpkins to roast for my pumpkin cashew curry soup. They’ll also be used in my pumpkin whoopie pies with maple buttercream.

Hey, it can’t always be just about salad, right?

Dr. P.K. Newby is a nutrition scientist, educator, foodie, and serious cook who brings together her passions at The Nutrition Doctor is In the Kitchen: Where Science is Sexy and Healthy Eating is Spectacular. You can subscribe to her blog from the home page, become a fan on Facebook, follow her on Twitter, or check out her food porn on Pinterest. Happy cooking!

Make Your Own Hummus in Five Minutes (Cooking Video)

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HummusPlatter Free 300x225 Hello fitness enthusiasts! We’ve all got Thanksgiving dishes on our mind, I know, but an important part of staying healthy and fit during the holidays is to keep your normal exercise and eating routines intact. One way to achieve this is by keeping nutritious foods like hummus on hand. Whether slathered on rye crisp bread, accompanied by veggies, or part of a sandwich, hummus is a versatile spread that is good for you as well as delicious. And guess what? There’s lots of opportunity for you to add your own flair and make it your own by including flavors you like, whether extra garlic (guilty), artichokes, roasted red peppers, pesto, or whatever, er, floats your hummus boat.

I’ll bet a lot of you keep hummus in your fridge, and no doubt you love your favorite store-bought brand, just like I do. But you might not realize how ridiculously easy it is to make homemade hummus. Whether you begin with dried beans or use canned (no sodium, of course), all it takes is a few ingredients, a food processor, and five minutes to whip it up in your own kitchen. High in fiber and a great source of protein, it’s also the perfect food to think about on Meatless Monday, which encourages people to think beyond meat when it comes to meeting protein needs and health goals.

To read the full article and watch the how-to video, click here. And for more fabulous healthy eating tips and science-based nutrition information, poke around my blog and check out my ever-growing list of recipes. You might even find a few desserts and cocktails in there, too. It is the holidays, after all, and this foodie loves her favorites just as much as you do. All the more reason to keep healthy snacks like hummus around, I’d say.

Dr. P.K. Newby is a nutrition scientist, educator, and foodie at The Nutrition Doctor is In the Kitchen. You can become a fan on Facebook, follow her on Twitter, or check out her food porn on Pinterest.