Who doesn’t love granola ? Okay, put your hand down, Lol 😂. But for us granola lovers, here’s a keep it simple and a bit sweet easy recipe.
You can also find this recipe and others delectable pictures of yummies on my Instagram page Life with Lisa Washington:
Easiest Stovetop Granola: Maple Granola with Pumpkin Seeds: #nutfree
1/2 cup pumpkin seeds
1/4 cup sunflower seeds
1 cup gluten free old-fashioned oats, not instant
1 tablespoon virgin-coconut oil
1 tablespoon maple syrup
1/2 teaspoon of molasses
1 teaspoon cinnamon
1/4 teaspoon nutmeg
A pinch of clove
1/2 teaspoon vanilla extract Pinch of sea salt
1. In a medium skillet over medium-low heat, add seeds and oats. Toast for 4 minutes, stirring frequently, until the oats are golden and the seeds are fragrant, but not burnt. Add oil, maple syrup, molasses , vanilla, and salt, mix well to coat the oats. Cook 1 additional minute while string.
2. Remove from the heat and spread on parchment paper lined baking sheet. Allow to cool completely before adding to an airtight container.
Today I had the opportunity to do a television segment for Fox 5 Good Day Atlanta, because back to school is upon us and we want to give our kids a healthy start to the new school year. Well, I got you covered. Try out some of these recipes with your kids and see how going back school can be a fun and tasty experience for the whole family.
Here’s a few tips to get your kids into eating healthy:
1. Show the new ways to eat fruit and veggies: peanut butter on celery, hummus and red pepper slices, coconut milk with berries popsicle sticks
2. Get them involved in the process. Let them come up with healthy recipes ideas that incorporates more veggies .
3. Plant a garden.
4. Let them explore new fruits and veggies once a week. They don’t have to love it, just be open to trying new things.
5. Make eating healthy fun and not a chore. They are exploring and getting to know how to make good eating choices. So keep light.
Who doesn’t love sweet potatoes? Yes. Everyone does! Okay I just going to pretend that everyone does. The rest of you guys will be converted after this post! LOL.
So here it is, sweet potatoes are not only nature’s little candy, because they are super sweet, but they are loaded with nutrients. Here are a few benefits why you should eat sweet potatoes:
Stabilizes blood sugar levels.
They are high in antioxidants
Need a brain boost, sweet potatoes helps with brain function.
They also are known to help enhance you immunity
They promote vision health.
Need to drop a few pounds, they also help with weight loss.
I know you are thinking about trying them now, with those impressive health benefits, but if you are not totally convinced, check out these two awesome recipes. The recipes below are vegan and plant based, but you can add an egg to them to boost your protein, if you are vegetarian or eat meat. The best thing about both recipes is that you can get super creative.
Sweet potato toast is the new craze out there, if you are trying to cut back on the bread. I love this new take on toast. The toppings are endless, you can go sweet or savory.
Sweet potato toast is simple to make and you make several slices of the toast and keep them in the fridge for up to 7 days and pull them out when you need them and add your favorite toppings. Here’s the easy recipe:
Sweet Potato Toast
1 large sweet potato
Preheat the oven to 400ºF and line a baking sheet with parchment paper to help prevent sticking.
Peel the potato. This is optional. I peeled the the ends of the sweet potato off, cut the potatoes in 1/2 inch slices.
Bake until the slices are tender and easily pierced with a fork, about 20 minutes. Serve warm with your favorite toast toppings.
Store any leftover sweet potato slices in an airtight container in the fridge for up to a week. To reheat for an easy breakfast, just add to your toaster on the medium setting to heat up, remove and add your favorite toppings.
1 sweet potato, cut into 1/4 inch slices
Peel your potato and add it to your toaster. It may take you three times to cook and toast the sweet potato completely. Every toaster is different, so you will know it is done when the sweet potato is tender and brown on the edges. Remove it from the toaster and add your favorite ingredients: nut butters, avocado, jams, jelly, granola, nuts, apples slices, whatever, you get creative.
Sweet Potato and Poblano Pepper Hash
1 large organic sweet potato peeled and cubed
1 small red onion, diced
2 tablespoons olive oil
2 cloves garlic, minced
1 poblano peppers, diced
1 small red bell pepper, diced
1 small yellow pepper, diced
1 cup broccoli pearls
1 cup of black beans
1 handful of cilantro, roughly chopped
a pinch or two crushed red pepper, to taste
salt and pepper, to taste
Heat olive oil in a cast iron skillet over a medium-high heat. Add the onions and peppers and cook for about 2 minutes until they begin to soften, add the sweet potato, broccoli pearls, salt, and crushed red pepper. Cover and cook about 5 minutes, until the potatoes begin to soften. Add beans and cook for about 3-5 minutes until the beans are warmed up. Taste and adjust seasonings if necessary. Top with cilantro and garnish with lime ( optional) .
How can you take 4 prepackaged vegetable skewers and make several meals?
What I love about using the skewers is they have all my favorite veggies, big plump portobello mushrooms, crunch red bell peppers, zucchini, yellow squash and red onions. The first day I marinated them in a balsamic glaze with olive oil and herbs and paired it with a red quinoa vegan tabbouleh. The next day I took the two of the vegetables skewers and took off the vegetables and sautéed them in olive oil, herbs, sea salt and cracked black pepper. I put the veggies in a bowl, add kalamata olives, sundried tomatoes, banana peppers and chickpeas. I added a little olive oil, balsamic glaze and toss. I chopped some fresh parsley over top and you have your second skewer meal. I took the last one and made a simple stir fry with eggs.
I had such a beautiful afternoon spending time with my girlfriend Sarah and talking about her amazing weight-loss using the keto lifestyle plan. She has lost 40 pounds using this plan. So in honoring of her big victory, I decided to make her my keto savory zucchini cakes.
We did a Facebook Live, where she was able to talk to about how the keto lifestyle plan has helped her live a more healthier way of living. It’s pretty fun, hilarious and educational, so check it out in my Facebook page under Lisa Washington.
Here’s the recipe. To find out more about to keto lifestyle Magic Pill on Netflix.
Keto Zucchini Cakes
• 1 pound zucchini
• 1 teaspoon Himalayan pink sea salt or regular sea salt or to taste
• 1 1/2 teaspoon savory south seasoning by Hillari Moon or herbal garlic no salt seasoning
• 1/2 teaspoon baking powder
• 1/2 cup almond flour
• 1/4 cup coconut flour
• 1/4 cup grated Vegetarian Parmesan cheese, BelGioioso Cheese is Vegetarian
• olive oil for frying
1. Grate the zucchini on a box grater . Put the zucchini in a colander and sprinkle with the teaspoon of Himalayan pink sea salt or regular sea salt. Mix the zucchini gently to distribute the salt and let it sit for about 5 minutes. Squeeze the zucchini out with your hands and place into a medium sized mixing bowl.
2. Sauté the onions and garlic in a pan with a bit of olive oil. Remove from pan once the garlic is golden brown. Set aside to cool.
3. Add the eggs to the zucchini and the cooled onions and garlic mix together. In a small bowl, add the rest of the dry ingredients and stir together. Add them to the zucchini and mix thoroughly.
4. Heat a medium to large pan over medium – high heat. Pour in enough oil to completely cover the bottom surface of the pan. When it looks hot, stick the end of a wooden spoon into the oil and check for bubbles. If the bubbles are moving quickly, then the oil is hot enough.
5. Stir the zucchini mixture one more time and dip a 1/4 cup measuring cup into the batter, level off. Dump the batter into the pan and gently push it into a flat pancake shape with the back of a metal spatula/flipper. Cook for three minutes adjusting the heat up or down as needed, then flip, cooking for another three minutes. Add more oil to the pan as needed to prevent sticking.
6. Drain the zucchini cakes on a paper towel before serving.
Okay, so my biggest client is my husband. He is in amazing shape… and the Oscar goes to his wife, that’s me, for making him delicious and healthy meals, everyday. Yes everyday, well almost everyday. Lol 😂
He went for his yearly annual and his doctor told him most everything looked awesome, just had to watch those carbs. Of course, I get a call, because my husband is serious about his health and he married his nutritionist.
“Honey, he says, I need to cut back on the carbohydrates, but how do I do that and still enjoy what I love to eat? ”
Well before we get to that, let’s look at Why Carbohydrates are good for us:
Here’s the deal on carbohydrates, first off they are our friends. We need carbs to function, they give us energy. They help fuel our brains, kidneys, heart, muscles and central nervous system. They help us fill full and assist in keeping our blood cholesterol levels on point.
According to the United States Department of Agriculture, you should consume, at the very least, the recommended dietary allowance (RDA) of carbohydrates, which is 130 grams for adults, 175 grams for women who are pregnant and 210 grams for women who are breastfeeding. According to the Dietary Guidelines for Americans 2010, women should consume 25 grams of fiber on a daily basis, while men should consume 38 grams of fiber on a daily basis. Source:WebMD
If you have health issues, like diabetes or prediabetic this number can vary based on your doctors evaluation.
If you have diabetes, you should see a doctor or dietitian who can help you plan meals to control your blood sugar. Though your daily carbohydrate requirements are the same as those for someone without diabetes, it’s important to avoid eating too many carbohydrates in one sitting. The American Diabetes Association suggests that you should limit your intake to about 45 to 60 grams of carbohydrates at each meal. SOURCE: WebMD
If you are just cutting back, I like to suggest 100 grams a day for weight loss. Substituting your simple carbs with more complex carbs, like brown rice for white rice, eating more fruits, whole grains and legumes. Eliminating simple carbs out of your diet, like sugary foods, white flour and white potatoes.
Also knowing how to count your carbs is very important. For example, multi grain bread may have 21 grams of carbs, but 4 grams of fiber, you subtract the fiber and you get a true number of how many carbs will be in that slice of bread. Got it?
Enough of the science, here’s some healthy substitutes I bought my husband that I know he will eat.
Popcorn instead of chips, is the big one for all of us:
The Special K bars have 11 g of carbs, the Dave’s Killer Bread, thin slice has 9 g of carbs, for breakfast he toast that and add a tablespoon of Nutella on it ,which is 10 g of carbs. The Smart Food popcorn has 11 g in 1 3/4 cups . We are cutting his desserts down to once a week, because we are not skipping on dessert. 🍮 . He eats some type of protein with each meal. The carbs gives him energy, while the protein builds muscles, skin, and hair. Both are needed in order to stabilize blood sugar and are best when eaten together.
So there you have it folks, my long answer to a question I think a lot of us are asking. Need more low car tips, just shoot me an email. Oh yes, I almost forgot, remember to Set the Table with Love.
Salads are what you make them, and if you are eating to boost energy and shed a few pounds, you may want to be more conscious of how you are making that ‘healthy salad”. Most people think to throw some lettuce in a bowl with a few tomatoes, carrots, cucumbers and some type of dressing and you got yourself a healthy salad. Think again my friend. Don’t get me wrong, everything in that salad for the most part is good, but let’s look at it closer.
So, you are making a salad, most people go for just regular iceberg lettuce. Iceberg lettuce has no real nutritional value, just good ruffage. When picking lettuce the best rule of thumb, the darker the greens the more fiber, flavor and nutrients they will possess.
Now let’s talk about ingredients. If you are eating a salad as your main meal, which is a good idea, because you can incorporate, good protein, lots of fiber, good carbohydrates and good essential fatty acids all on one plate, if we are conscious of what ingredients you are choosing. A salad that will keep you energized and help you drop a few pounds, if eaten daily, with exercise and other healthy accompany meals would look something like this:
Green Avocado Salad
Choose 2 to 3 greens:
Mixed green Medley ( easier way to get several leafy green choices)
You can also add:
Cabbage or Radicchio
Choose 1 or 2 herbs:
Grains ( optional, but loaded with vegan protein and lots of fiber, just use a little, they are high in carbohydrates.)
Choose 1 grain:
Choose 1 to 2 proteins:
Organic Chicken ( grilled )
Salmon, steamed or grilled, high in protein and essential fatty acids
Chickpeas, vegan protein and fiber
Beans, such as lentils
LET THESE BE THE MOST IN YOUR SALAD, LOAD UP!
Healthy Fats, for crunch
Nuts and Seeds of all kind that you can consume:
Walnuts, Almonds, Pistachios, Brazil Nuts, Hazelnuts, Peanuts, Sunflower Seeds, Chia Seeds, Pumpkin Seeds, Flax Seeds and Hemp Seeds .
Make your own and the healthiest dressings are one that are not creamy, but more in the vinaigrette family.
Simple and healthy dressings have these 4 key ingredients:
Acid~ Lemon Juice, Balsamic Vinegar, Red Wine Vinegar, Rice Wine Vinegar, Apple Cider Vinegar and White Wine Vinegar.
Who doesn’t love a delicious scone? One of my favorite scones to bake is blueberry with a lemon zest icing. But today I was interested in something a lot more savory, so I decided to make these sun-dried tomato, olive and goat cheese scones. They are packed with so much flavor and you can have them for breakfast and lunch with a nice salad and soup combo.
The scone is super creamy, because of the goat cheese and also the buttermilk I used instead of using regular milk. If you want to make the scones vegan you can completely leave out the goat cheese and use a non dairy milk and vegan butter instead of regular butter.
The beauty of scones, is they give us an opportunity to take a biscuit and make it all fancy and add our favorite ingredients. Try different food combinations, like spicy scone with cheddar and jalapeños.
My next recipe prosciutto, walnut and fig scones with smoky gruyere or gouda. Hmm…🤔. You will have to wait and see until next time remember to Set the Table with Love.
2 cups organic all-purpose flour
2 teaspoons baking powder, aluminum free
1/2 teaspoon salt
1/4 teaspoon baking soda
1/4 teaspoon black pepper
3 tablespoons organic cane sugar
1/2 cup cold butter, cut into small pieces (1 stick)
1/2 cup buttermilk
1 organic egg
1/4 cup sun-dried tomatoes without oil, chopped
1/4 cup kalamata olives, dried and chopped
1/4 cup goat cheese, crumbled
Heat oven to 425 degrees F. Line a baking sheet with parchment paper or silpat. I used a silpat it seems to brown better than parchment, if you use parchment, double of the sheets. In a mixing bowl, stir together the flour, baking powder, salt, baking soda, pepper and sugar. Using two knives, cut the butter into the flour mixture until mixture looks like coarse crumbs. In a small bowl, whisk together the milk and egg. Pour into mixing bowl and stir until just combined. Gently fold in the sun-dried tomatoes, the olives and the goat cheese. Turn the dough out onto a lightly floured work surface. Knead very lightly and form into an 8-inch circle. (Add a little more flour to the dough if the dough becomes too sticky to handle). Cut the dough into 8 wedges. Place the wedges onto the prepared baking sheet. Bake for 12-15 minutes or until golden brown. Let cool on baking sheet for a minute or so, then transfer onto a wire rack to cool down, enjoy them for breakfast with a poached egg and a cup or tea.
This is my month, because June 17, 2018 my husband gave me his kidney and my life was changed. I am so excited to celebrate national kidney month, bringing you kidney happy recipes. There so many amazing foods that actually help with kidney health, like eggplant, celery, cabbage, asparagus, red peppers and cauliflower. Eating foods that are high in water, actually helps keep the kidneys hydrated and flushed. Drinking clean fluids and getting the proper exercise is also a wonderful way to keep our kidney and other organs healthy and functioning at their best. Check out the blog for some awesome “happy kidney recipes”, like my sautéed cauliflower, tossed with herbs and drizzled with garlic oil and this low carb Gluten free Vegetarian Cauliflower Veggie Pizza. Happy National Kidney Month eat to your health. 🤗💕
Broccoli Slaw is one of my favorite things to eat. According to studies, Broccoli contains phytochemicals shown to benefit arthritis, cancer, immune system health, blood pressure levels, vision, skin health, blood sugar disorders and much more” Source:Mercola
This recipe is packed with not just the benefits of broccoli but it’s loaded with planted based protein from the pumpkin seeds, fiber from the cranberries and vegetarian protein from the greek yogurt dressing, not to mention the b vitamin power of the blueberries and blackberries. My mantra is to. Eat on purpose with lots of flavor and this salad honors that fully. You can add your favorite fruit in this salad or even zucchini and yellow squash would be amazing. However you decide to enjoy it remember to, Set the Table with Love. 💕💕Ingredients:
For the dressing:
2 Tbsp plain Greek yogurt (I use nonfat)
Juice of 1/2 lemon
1 Tbsp honey
1 Tbsp Apple cider vinegar
1/2 tsp grainy Dijon mustard
1/4 tsp fresh black pepper
6 oz (3 cups) store-bought broccoli slaw
2-3 Tbsp cranberries, to taste
2-3 Tbsp pumpkin seeds, to taste
1 Tbsp chia seeds
Directions:In a mixing bowl, whisk together all of the dressing ingredients. Add the broccoli slaw, pumpkin seeds, cranberries and chia seeds and toss gently until all ingredients are well combined.Eat immediately or you can cover with plastic wrap and refrigerate for 30-60 minutes. The yogurt and mustard will tenderize the vegetables; the salad will be crunchy, but not soggy.Serve cold or at room temperature.