Gluten Free Granola

I used to eat chicken sausage and veggies every day for breakfast as I do not eat eggs. After doing a diet analysis project for my Nutrition class, I decided that I needed to give up the daily chicken sausage and opt for gluten free granola with almond milk. I went shopping for bagged granola and was so upset seeing all of the additives that really should not be consumed. I decided to make my own instead and the outcome was great! It is a very easy recipe and you can get everything in the bulk section without spending an enormous amount of money.

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What You’ll Need:

3 cups of gluten free rolled oats

1/2 cup sliced almonds

1/2 cup pecan pieces

1/4 cup sunflower seeds

1/4 cup chia seeds

1/2 cup flax seed meal

1/2 tsp sea salt

1/3 cup pure honey

3 tbsp coconut oil

1/2 tsp vanilla extract

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What  To Do:

Preheat oven to 350 degrees and line a cookie sheet with parchment paper

Combine all dry ingredients into a medium sized bowl

In a small saucepan, combine honey and coconut oil over low heat

Once honey/coconut is combined remove from heat and add vanilla

Pour onto dry mixture and mix well

Pour onto baking sheet and spread evenly

Cook for 5 minutes. Remove, flip mixture over, and cook for another 5 minutes

Once granola is lightly browned remove from oven and let cool

Break granola into pieces, store in airtight container

Enjoy in yogurt or almond milk, or even eat plain.

Sarah’s Saturday Snippets: Weekly Meal Planning Sheets

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Working full time, owning a business, starting and trying to grow a blog, heading back to school at night, and trying to have a social life, my life is far from boring. I am a planner of everything. I find that my life is less chaotic when I have everything planned out, lists made, schedules created, and even for the every day tasks and chores.

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Meal planning has always been one of my favorite things to create and keep organized. I have notebooks upon notebooks filled with past weekly menus so I decided to create a sheet that you all could do the same thing. This sheet is great for those busy families. Now that school is back in session, those nights are now going to be filled with football games, girl scouts, dance classes, etc. Use my weekly menu sheets to plan out your meals the week before. I always do my planning on Saturday morning and then either shop the same day or Sunday morning. I then prep/cook all of my meals during the day on Sunday. This is great for me as a young single professional. I can just grab and go.

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My meal planning sheets also include a water intake tracker. I hate drinking water but I am slowly forcing myself to down those glasses. This sheet will help keep me accountable for those glasses. I can immediately tell when I am dehydrated. So having this sheet will keep my on track.

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I am so excited to be able to provide my meal planning sheets to you . Click on the PDF below for your own copy. Print off as many as you’d like and let me know what you think.

Weekly Meal Planning

Wellness Wednesday: September Squat Challenge

Sept Squat ChallengeI am still recovering from a slipped disc injury so my workouts cannot be full force for another couple weeks. I have started slowly adding yoga back into my daily routines but also wanted to add a monthly challenge into the mix.

I have always been a fan of squats so it was a great re-entry into the fitness world. I am only 3 days in and my booty is already feeling it. I am looking forward to seeing the results after 30 days.

Have you ever done monthly challenges? I love them. I like holding myself accountable each day. Each month I will be offering you a new monthly challenge. Follow along and let me know your results.

What to do:

Every 3 days complete the number of squats assigned. Do that number for all 4 variations of squats. Every 4th day is your rest day.

How To Squat:

Basic Squat:

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Squat Jump:

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Sumo Squats:

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Split Squats:

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Tasty Tuesday: Avocado Hummus

  

In today’s addition of Tasty Tuesday, I tackle Avocado Hummus. I am attending a girls cocktail party tonight for the grand unveiling of a friends new condo and was in charge of bringing an appetizer. It’s a toasty day here in Rochester so I definitely did not want to turn on the oven.

I absolutely love avocados. I will eat them on burgers, in turkey roll-ups, plain with a little olive oil and salt/pepper, in guacamole, etc. I typically buy 4 a week just for myself. It is a great way to get your fats in. I also love hummus but thought bringing plain hummus was a little boring. Plus one of the girls cannot have garlic so this recipe is perfect for her.

Oh and I also love that this recipe does not contain tahini. I personally hate spending $10 on a bottle which I will hardly use.

What You’ll Need:

1 Can of Cannelloni Beans, drained and rinsed (I buy organic)

1 Avocado, cubed

Juice of half a lime (roughly 1 tablespoon if using juice from a bottle)

1 tablespoon olive oil

Pinch of sea salt

1/4 teaspoon of cayenne pepper

What To Do:

Place everything in a food processor and blend until smooth.

Taste test to make sure the flavors are to your liking. You can always add more lime juice, salt or cayenne pepper if needed. Better to do less in the beginning then overdoing it.

Place in the fridge for at least 30 minutes prior to serving. I love when my hummus is ice cold. Way more refreshing.

Note: Keep the avocado pit in the hummus. This will help keep it from turning brown.

Serve with pretzels chips, pita chips, or fresh veggies. I think this would be really good on top of a burger or to dip grilled chicken in as well!!

Mango Pineapple Smoothie

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It was a scorching day here in NY today and after running errands, a yoga class and cooking for the week; all I wanted was something sweet and refreshing but still borderline healthy.

I always loved those Mango Pineapple smoothies from McDonald’s but over the last few years I have refused to buy another item from that chain. I stay away from pretty much all fast food chains besides Chipotle and Panera. Anyways, this recipe was refreshing and totally hit the smoothie craving I had been looking for all with staying borderline Paleo.

What You’ll Need:

1 Frozen Banana

1/2 cup Frozen Mango Chunks

1/2 cup Fresh Pineapple

1 Coconut Milk Yogurt Cup

1 Cup Orange Juice

1/2 Cup Water

4 Ice Cubes

What To Do:

Put all ingredients into a blender or Ninja. Combine until smoothie like. If you like it more “liquidy” you can add more water or OJ. If you like it thicker, add more ice.

Drink, enjoy, and pretend your on a tropical island!

Almond Butter and Jelly “Milk” Shake

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I am a huge fan of making my chocolate shake before going to bed. I decided to sweeten it up a little bit with organic jelly. The result was AH-MAZ-ING! No need to hit up the ice cream shop when you can easily and cheaply make it for yourself any time you want it. I always make sure I keep the ingredients on hand in case I get that craving.

What You’ll Need:

1) Frozen Banana

3) Ice Cubes (or more if you like your milkshake really thick)

2 tsp Almond Butter

2 tsp Organic Jelly (I used raspberry)

Cocoa Powder – couple shakes (I used Hershey’s Dark Cocoa)

Almond Milk

Sprinkles are a tasty option

What To Do:

Put everything in a blender or ninja and combine thoroughly

Drink and enjoy

Cauliflower Fried Rice

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Who doesn’t love Chinese food? I would go all the time if they offered healthier alternatives for rice. I am sooo excited this recipe fell into my lap. I cooked it last week and it was fabulous! It tasted just like fried rice. I paired it with a stir fry and it was fantastic!! I will never make regular rice again.

What You’ll Need:

3 Cups of Grated Cauliflower (I love my food processor)

1/2 Cup Frozen Peas

1/2 Cup Carrots, thinly sliced

3-4 Cloves of garlic

1/2 Cup, Onion

1/2 Tbsp Olive Oil

2 Eggs, scrambled

3 Tbsp Soy Sauce

What To Do:

In a large pan saute garlic and onions in olive oil over medium/high heat, until onions become soft and transparent

Add in carrots and peas and cook until carrots become soften and peas are heat all the way through

Stir in scrambled eggs, cauliflower and soy sauce. Cook and stir frequently (5-7 minutes)

Pair this with a stir fry of your favorite protein and ton of veggies for a fabulous well balanced meal!

This recipe was taken from I Chose To be Healthy and Happy

http://ichosetobehappyandhealthy.wordpress.com/2013/10/17/cauliflower-fried-rice/