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Monthly Archives: February 2015

  • Make-ahead Healthy Muffins

    made ahead muffinWe all have those times when we find ourselves opening and reopening the fridge trying to find that little something to snack on. We get busy and want something that’s quick and delicious. But sometimes we don’t make the best choice. It’s common to make unhealthy choices when we haven’t planned out meals or prepared snacks for the day. You can make these healthy muffins on a Sunday and have a healthy choice waiting for you every day of the week. They are a quick on-the-go snack that is also a fun treat. These muffins are sweetened only with fruit and have just 5 grams of sugar each. The addition of walnuts also gives a fun crunch and a great energy boost.

    Almost everybody has noticed the boom in “Gluten Free” products. As you might know, this does not automatically make the product healthy. Most gluten free items are based off of white rice flour and potato starch--both of which do not do much for your health. These muffins are gluten free, but instead of using the standard blend of white rice and potato starch, they contain  amaranth, oat and brown rice flour.

    Amaranth has the most protein, iron, magnesium, and fiber of all the gluten free grains. It is also a good source of calcium, Vitamin E, Vitamin B-6 and lower in carbs than most grains. It seems like the number one flour to use--so why even bother with oats and brown rice, right? Well, for gluten free baking, if you only use one flour, the flavor can sometimes be overpowering and the texture too dense.  You also miss out on the benefits of other grains. Quinoa is a grain similar to amaranth that also packs quite a nutritional punch, but it is about twice the price of amaranth.

    With all of these wonderful health benefits, you are sure to feel good about eating this treat.  If you want more of a dessert, you can reheat one and drizzle honey on top and enjoy with a cup of herbal tea.

    muffins

    Banana Nut Strawberry Muffins (makes approximately 11 medium muffins)

    3 small overripe bananas

    Juice of half a lemon

    1 tsp vanilla

    1 tsp cinnamon

    1 tsp baking soda

    ½ cup amaranth flour

    ½ cup brown rice flour

    ½ cup oat flour

    ¼ tsp salt

    ¾ cup chopped walnuts

    2 egg whites

    1 cup chopped fresh or frozen strawberries

    Preheat your oven to 350 degrees F on convection. Line a muffin tin with paper liners.

    Peel the bananas and mash them in a medium bowl. I recommend using the head of a  whisk to mash quickly. Add in the lemon juice, vanilla, and egg whites. You can also put all these ingredients in a blender to speed up the process.

    In a medium bowl, whisk together the cinnamon, salt, baking soda, amaranth or quinoa flour, and brown rice flour.

    Fold the dry ingredients into the wet. Add the chopped strawberries and walnuts. Fill the paper liners with batter almost to the top. You can also gently push in more strawberry slices if you see any bald spots. Bake for 25-30 minutes, depending on how big the muffins are.

    Let them cool completely before removing paper liner, and store in the refrigerator in an airtight container.

    Nutrition Information: (per muffin)

    Calories: 154

    Carbs: 23 grams

    Fat: 6 grams

    Protein: 4 grams

    Sugar: 5 grams

    All Original Content. Copyright Athena Byers 2015, All Rights Reserved.

  • Try a Splash of Marsala, Color of the Year, for Your Maternity Wardrobe

    The official color of 2015 is Marsala, according to the Pantone Color Institute. In case you are wondering, Marsala is a rich red-brown burgundy color much like the fortified wine that its name is derived from. This hearty warm earth color is flattering against many skin tones which make it a great choice for fashion. Its rich and sophisticated shade also complement a palette of other hues such as camel, pumpkin, shades of blue, brown and black which allows it to coordinate well with many other colors in your wardrobe.

    Marsala also makes a great nail color, makeup blush for the cheeks, lipstick and clothing. Its stylish tone works well for home furnishings and interiors and even industrial design. Yet our favorite use of the Marsala color is its beauty in maternity fashion. This color works for all seasons. In winter pair marsala with jewel tones for a statement color. When springtime comes, try marsala with cool pastels for a fresh look.

    A number of maternity clothes at TummyStyle incorporate this yummy earth hue in both prints and solids. Here are a couple favorites:

    Maternal America’s Wine Scoop Neck Dress.

    Maternity America Wine Scoop Neck Dress

    This chic maternity dress is fitted on the top with the black lycra scoop neck design and elbow length sleeves. The sash and skirt of this pretty empire waist style is wine colored shade of Marsala. The mid-thigh dress length is youthful and fresh.

    Another take on the Marsala shade is Maternal America’s Nursing and Maternity Cami-Cardigan.

    Maternal America Cami-Cardigan

    This very versatile two piece cardigan sweater is made for both nursing and maternity. Its rich color, in the Marsala family hue, is sure to be a hit this season. Pair it with jeans, black slacks or a skirt for a dressier look. Ultra comfy and pretty with all skin tones and hair colors, you are sure to love this nursing cardigan for days to come.

    So add some variety to your maternity wardrobe and add a splash of Marsala (the color not the wine that is!) to enjoy this year’s special color and you are sure to be on-trend.

  • Snack on these Valentines-Themed Beans!

    Brownie pic

    As Valentines Day fast approaches chocolate is on the brain. Pregnancy is no time to lose all your vices, or at least not the healthy ones. Who knew that a yummy brownie desert, that looks and tastes truly decadent, could be so healthy? Well there are a few secret ingredients involved, but no one will ever know the difference (not even you when you taste them!)

    The main super healthy ingredient hidden in this brownie mix is black beans. Just a half cup of cooked black beans is packed with essential vitamins for your healthy pregnancy diet. Here's the break down in vitamins and minerals for the half cup of cooked black beans:

    30% recommended daily amount of folate (aka folic acid, very important!)

    15% recommended daily amount of magnesium

    16% recommended daily amount of manganese

    10% recommended daily amount of iron

    8 grams protein

    8 grams fiber

    Beans, beans, they’re good for your heart! The combination of protein and fiber helps to steady the digestion processes and regulate blood sugar. This is very important as pregnancy is often a time when blood sugar spikes and expectant mothers are often prone to gestational diabetes. Healthy snacks like these actually help you maintain a steady and lower blood sugar.

    It is always important to include lean protein in your diet, but even more so when you’re pregnant.  The amino acids in protein are the building blocks of our bodies.  During pregnancy, these amino acids are providing the same cell-building tasks for your growing baby. The magnesium in black beans also helps with this synthesis of protein.

    Protein is also responsible for red blood cells--which as you probably know transport nutrients and oxygen to and from cells.  Red blood cells also control blood clotting, particularly those in and around the uterus and placenta.

    They hold a variety of phytonutrients (both antioxidant and anti-inflammatory) which help fight cancer, decrease risk of heart disease, and reduce effects of aging.  In fact, black beans have more antioxidant activity, gram for gram, than any other bean. The flavonoids found in this “magic fruit” prevent the adhesion of platelets in the blood, which can help lower risk for heart attack and strokes.

    They also provide a great base for healthy brownies!  You can’t even tell these have a whole can of beans in them.  They are moist, fudgy and loaded with antioxidants and minerals from the cacao.  Notice that is cacao, not cocoa.  Cacao is the less processed powder and is much higher in nutrients.  Cocoa is more processed, but less expensive and still contains valuable nutrients.  Whichever one you choose (cacao or cocoa) you will be sure to enjoy this very yummy desert!

    black bean brownies

    Almond Bean Brownies (16 servings)

    1 15 oz. can rinsed and drained black beans

    about 13 pitted Medjool dates

    ½ cup of unsweetened almond milk

    ½ cup almond butter

    ¼ cup maple syrup

    ¼ cup coconut oil

    1 tsp vanilla

    1 egg

    ¾ tsp baking soda

    ½ cup cacao or cocoa powder

    ½ tsp salt

    1 3.4-4 oz bar of dark chocolate

    Preheat your oven to 350 degrees F on convection.  Line an 8x8 pan with parchment paper.  Put the beans, dates, almond milk, almond butter, and vanilla in food processor or blender.  Blend until super smooth (approximately 3-5 minutes).

    While this is blending, whisk together the cacao/cocoa powder, baking soda, and salt in a large bowl.  Set aside.  Melt the coconut oil and maple syrup.  Add the maple syrup and coconut oil mixture to the food processor and blend to combine.  Add the egg and blend until combined.  Pour the wet mixture into the dry ingredients. Chop the chocolate bar in small pieces and add to the batter.  Pour the batter into the pan and bake for 50-60 minutes.

    Nutrition Facts (Per serving)

    Calories: 198

    Protein: 5 grams

    Carbs: 24 grams

    Fat: 11 grams

    All Original Content. Copyright Athena Byers 2015, All Rights Reserved.

  • Benefits of Broccoli!

     

    We knew broccoli was good for us but we had no idea just how good. Broccoli is an excellent vegetable choice to add to your prenatal diet as it is packed with essential vitamins and minerals.

    One cup of cooked broccoli has about…

    250% of the recommended daily amount of Vitamin K

    40% the recommended daily amount of folate

    140% recommended daily amount of Vitamin C

    Vitamin K does not receive a lot of publicity and is sometimes referred to as “the forgotten vitamin” but it is important for many functions, including preventing blood clots. It is also a key partner to vitamin D in building strong bones. If you are deficient in vitamin K, then vitamin D does not work optimally in your body. These two vitamins complement one another and you need to have a sufficient amount of each vitamin for them to work effectively in your body.

    We all know folate (aka folic acid) is a top priority for all expecting mothers, particularly in early pregnancy. Once you are pregnant, everyone from your doctor to your next door neighbor is encouraging you to increase folic acid in your diet. It has been proven that folic acid can actually prevent neural tube defects such as spina bifida in your baby which is ample reason to increase your intake.

    According to Eating on the Wild Side by Jo Robinson, when broccoli is lightly sautéed in oil, it loses almost none of its water-soluble nutrients because it is in contact with oil, not water (as opposed to steaming). They also absorb the phytonutrients in oil and garlic. This is an excellent opportunity to add double your nutritional value by cooking in olive oil, a very healthy fat.

    Indole is also formed when broccoli is cooked. According to research in The Journal of Nutrition, this organic compound helps kill precancerous cells before they turn malignant.  Vitamin K, folate and Vitamin C are all essential for a healthy pregnancy and broccoli is a great source of all of these!

    Basic Broccoli Method:

    2 medium bunches of rinsed broccoli

    1 tablespoon olive oil

    1 tsp thyme

    3-4 cloves garlic, chopped

    Desired amount of salt and pepper

    Put a large pan on medium-low heat. Add the olive oil and chopped garlic. Chop the broccoli and set aside in medium bowl (makes approximately 6 cups).

    Once the garlic has lightly browned in the oil, add the chopped broccoli and stir. Add the thyme, salt, and pepper.  Cover the pan with a lid and check every few minutes until it is as cooked as you like.

    DSC_0030

    You can either eat it just like that, or make a delicious quinoa salad!

    Quinoa Broccoli Salad (1-2 servings):

    1 cup cooked broccoli

    1 cup cooked quinoa

    ¼ cup pasta sauce

    1 cup chopped kale

    ½ cup garbanzo beans

    Toss all ingredients in a bowl and you’re good to go. This recipe can easily be doubled or even quadrupled for a family meal! The addition of raw kale adds even more of those essential vitamins for a healthy pregnancy.

    DSC_0251

    All Original Content. Copyright Athena Byers 2015, All Rights Reserved

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