Quinoa Spinach Patties

I found this recipe while doing one of my favorite mindless pastimes- Pinterest! Hard to believe I have found yet another thing to keep me on my computer but unlike other social media, It can be very relaxing and dare I say- inspirational!  I choose to pin healthy recipes, fitness tips, motivational quotes, and cool houses. It’s my little way of relaxing and daydreaming. I have found TONS of great healthy recipes on there.

This recipe is super easy and the end result makes you look like a fancy chef!

quinoa spinach feta patties

I love the thought of protein packed quinoa mixed with dark leafy greens for a great nutritional pairing.

The lemon dill sauce is divine too on other things like chicken or fish.  Prepare sauce before making patties so that it has time to chill and marinate.

Lemon Dill sauce:

1 cup plain greek yogurt

Juice of 1/2 fresh lemon fresh lemon

1 tablespoon dried dill or 2 tablespoons fresh dill

1 clove minced garlic

Mix well and refrigerate.

Quinoa/Spinach/Feta Patties

3 cups cooked quinoa

fluffy quinoa

2 cups chopped fresh spinach

fresh spinach

1/2 white onion

3 garlic cloves

1 egg

1/2 cup crumbled feta cheese

1/2 cup ww bread crumbs

Cook onion, garlic, spinach in olive oil over low heat until soft.  Add to cooked quinoa and bread crumbs.

Add one beaten egg and feta cheese. Salt and pepper to taste.

Heat skillet with 2 tablespoons olive oil. Shape quinoa mixture into small balls and press lightly into pan to form patties. Mine were a little bigger than a golf ball.

Let cook until golden on each side.

Serve warm topped with sauce.

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Homemade Energy Bars

I haven’t bought an energy/power/protein bar from the store in years. OK, maybe a stray lara bar earlier this year because of an emergency, but that’s it. The marketing and packaging lead you to believe these bars are healthy and good for you, but one look at the ingredients and it’s obvious that’s not true. Check out the ingredients listed for the “Power Bar”:

GLUCOSE SYRUP, RICE AND SOY CRISPS (RICE FLOUR, SOY PROTEIN ISOLATE, ALKALIZED COCOA), CHOCOLATE FLAVORED COATING (SUGAR, FRACTIONATED PALM KERNEL OIL, COCOA, WHEY, NONFAT MILK, SOY LECITHIN, NATURAL FLAVOR), WHOLE OATS (CONTAINS WHEAT), ROASTED PEANUTS, SOY PROTEIN ISOLATE, OLIGOFRUCTOSE (FROM CHICORY ROOT), PEANUT BUTTER (PEANUTS ,SALT), RICE CRISPS (MILLED RICE, SUGAR, SALT, MALTED BARLEY), INULIN (FROM CHICORY ROOT), VEGETABLE GLYCERIN, AND LESS THAN 2% OF: CALCIUM PHOSPHATE, SOY LECITHIN, SUGAR, NATURAL FLAVOR, POTASSIUM PHOSPHATE, SALT, GROUND ALMONDS, ASCORBIC ACID (VITAMIN C), FERROUS FUMARATE (IRON), BUTTER (CREAM), PYRIDOXINE HYDROCHLORIDE (VITAMIN B6), THIAMIN HYDROCHLORIDE (VITAMIN B1), RIBOFLAVIN (VITAMIN B2).
That is not what I call healthy, clean, or powerful.
I made these oat-y, seed-y, fruity bars the other night from a recipe adapted from the kitchn. I changed it slightly because I wanted to add more ingredients.
Mix in a small saucepan: 1/4 cup peanut butter, 1/4 cup brown rice syrup, 1/4 cup coconut oil. Stir well over low heat until blended.
brown rice/peanut butter
Remove from heat and add 1 and 1/2 cup apple sauce,  2 tablespoons ground flax seed (I used flax meal), 1 teaspoon vanilla. Mix well.
100_2977
In a separate large bowl combine:
3 cups whole rolled oats
1/2 cup raisins
1/2 cup chopped walnuts
1/2 pumpkin seeds
1/2 sunflower seeds
1/2 cup sliced almonds
1/2 cup diced dried apricots
1/2 cup raisins
oat bars
All of these dry ingredients can be adjusted to your taste. Be Creative! I chose to also add:

shredded coconut
cinnamon
cacao nibs
chia seeds
homemade granola bars
Combine wet and dry ingredients. Mix thoroughly and spread evenly in a greased  8×8 baking pan.
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Bake at 325 for 40 minutes.
chocolate covered granola bars
I wanted a little extra something on these so I melted some organic chocolate chips on top and spread with a knife. Not enough to cover them, but enough to get my daily chocolate fix in a healthy way! Check out my recipe for homemade protein balls here!
homemade energy bars

Stewed Okra w/Tomatoes and Kale

I bought my first okra of the season last week at the local farmers market; the purple and green variety, along with some cherry tomatoes of various hues. See more CUTE veggies here

okra

cherry tomatoes

I didn’t have a plan of action other than stewing together with some onion.

I started with that basic plan and added several cloves of chopped garlic.

sauteed okra

After adding chopped tomatoes, I let it cook on low for a bit to get nice and stewy (not sure that is a word?)

stewed okra and tomatoes

Then I got creative and added some kale that was sitting in the fridge. This mixed right in with the stew-ish-ness of the okra and tomato combo.

kale

I was missing protein and didn’t want meat, so I added some red beans I had pre-cooked and put in the freezer. Not quite sure how this would turn out, I gambled the whole dish on this one additional ingredient.

stewed okra/tomato/kale reciipe

I added some spices: chili powder, paprika, cumin, red pepper flakes.

After a good 20 minutes of low heat stewing, I served over brown rice.

stewed okra recipe

Substantial. Hearty. Healthy. That’s how I would describe this mash-up. What I liked the best was that I got my complex carbs, my greens, and my protein all in one dish. So simple!

How to Have a Great Morning

Are you a night owl or a morning person? Chances are you one or the other at least most of the time. But due to the way our modern schedules are designed, we seldom have the luxury to sleep in or stay up as late as we’d like. There are ways, however, to begin to work with your body, rather than against it when it comes to waking up. Sleep seems to be the last thing on most peoples’ lists of healthy habits yet it’s one of the most important. Proper sleep can prevent obesity, weight gain, illness, premature aging of the skin, and even mood disorders. That’s why it’s #1 on my list for a great morning! There are other things you can incorporate into your daily routine and see what works best for you. Remember, a habit takes 16 days to become a behavior so start now and have better mornings every day!

1) Sleep Enough

Sleep enough for your body to be fully rested. Seems obvious but not so easy to do. We all have different requirements for the amount of sleep we need in order to feel refreshed and rested. The first step is figuring out your natural body clock. Try going to bed when you are tired (for real, not just going through the motions) and allow yourself to sleep until you wake naturally. This might take a few nights or even weeks to notice a pattern, but eventually you will be in synch with your body’s own natural sleep patterns. Don’t worry if it’s 6, 7, 8, or 9 hours; we are all different, and age, stress, and hormones can create changes in this as well.

sleep well

2) Don’t Jump Out Of Bed

Remain still upon first waking rather than jumping out of bed and tripping over the cat on your way to the bathroom with the radio blaring. Try lying in bed for a moment to reflect on your dreams and the day ahead of you. Saying some positive affirmations while connecting with your breath in this half-conscious state is a very powerful tool for setting a positive tone to your whole day.

crescent pose

3) Stretch Luxuriously

Gently and slowly awaken each body part with gratitude and intention by stretching luxuriously. Take some time to reach your arms overhead, standing on tip toes and lean from side to side. Open the sides of the body, the neck, and the core while inhaling and exhaling with the movements. Take cat and cow for several rounds on all fours, tilting the pelvis and awakening the spine. Hug your knees into your heart and rock and back and forth, massaging the back of the body eventually standing up for deep a forward fold, arms heavy and knees slightly bent. Let the blood travel uo your head, stimulating the brain. If you already have a morning workout routine start with this before hand and notice the difference.

warm lemon water

4) Drink Lemon Water

Drink a cup of warm lemon water before drinking coffee, tea, or anything else. This is a natural detox that cleanses the lymphatic system and stimulates the digestive tract. It is cleansing, comforting, and allows your body to start the day clean and full of vitamin C! It also helps equalize the alkaline levels in the body and flush out toxins.

overnight oats

5) Eat Right

Have a healthy breakfast. Have food prepared and ready the night before so you don’t have to rush out the door with a pop tart in your mouth. Breakfast kick-starts your metabolism after a long night of no food and can prevent bingeing later in the day due to lack of nutrients and hunger. Try a smoothie for a fast, nourishing way to get protein, complex carbs, and fiber. Throw in some greens for extra credit! Or prepare overnight oats the night before with oats, nuts, fruit, cinnamon, and almond milk for a delicious, hearty meal that requires no cooking.

www.createwholehealth.com

*This article was originally published on doyouyoga.com an awesome blog that has great info on so much more than just yoga!