Snickerdoodle Milkshake: the cookie-inspired treat that's both healthy and refreshing

For those hot summer days when you're craving freshly-baked cookies but dealing with a heated oven is too much to handle, a cooling, cookie-themed milkshake is a prime stand-in! And you've got to love the minimal time that goes into making blended treats (hello there, instant-gratification). So, how does a snickerdoodle shake sound?

If you think that sounds great, how does a healthy snickerdoodle shake sound?! This creamy beverage is loaded with potassium, magnesium, and natural sweetness. Plus, depending on the type of milk used, you can get in a healthy dose of protein, as well!

To make this Snickerdoodle Milkshake by Chocolate Covered Katie, you'll need: (serves 1)

- 2/3 cup milk of choice (I used unsweetend soy)
- 1 frozen over-ripe banana (I didn't have any over-ripe bananas at the time I made the shake, so I used a normally-ripe frozen banana)
- 1/4 teaspoon baking soda
- 1/4 teaspoon cream of tartar
- 1/2 teaspoon pure vanilla extract
- 1/2 teaspoon cinnamon (no exact amount was called for in CCK's recipe, so feel free to add more or omit entirely for a Sugar Cookie Milkshake)

Blend all ingredients together until smooth. Pour into a glass and enjoy your sippable cookie!

~P.S.~

Come next Friday, I will be on a much anticipated mini-vacation (cheers to finally being done with summer school!), so I will not be posting. Be sure to check back in on August 8th!

Fourth of July: spicing up the classics

Since July 4th falls on my usual posting day, I had to get this week's holiday-related post up early! Tomorrow marks the USA's 238th birthday, and where there's an all-American shindig, hot dogs, cheese burgers, and beer are sure to follow. There's no tiring of the foods that have come to characterize the nation's cuisine, but wouldn't it be fun to spice up the usual fare with a unique and healthy twist?

I'm not talking about anything too crazy, but something along the lines of adding grilled pineapple to your burgers or serving up your veggie side in pie form. These adjustments can add some fresh and exciting flavor to the spread without forgoing any star spangled staples. For some delicious inspiration, check out the recipes below and make this year's Fourth of July one that your tastebuds won't forget!

Avocado-Stuffed Veggie Explosion Turkey Burgers

Spicy Sweet Potato Salad

Fajita Turkey Burgers

Zucchini Pie

Peach Salsa Dog

Spicy Hawaiian Burgers

Creamy Kale Salad with Cracked Pepper Polenta Croutons 

Jalapeño Chickpea Lentil Burgers with Sweet Mango Avocado Pico

Guacamole Dog

Spicy-Sweet Slaw

Vegan Macaroni and Cheese

Greek Feta Beef Burger

Grilled Romaine with Lemon-Pepper Yogurt Dressing

Portobello Mushroom Cashew Cheese Burgers

California Hot Dog

Caprese Skewers

Tilapia Burgers with Watermelon Salsa and Avocado

Grilled Corn on the Cob with Basil, Olive Oil, and Sea Salt

Pineapple Flurry and Coconut Chia Seed Pudding

Cara's Healthy Ice Cream Sandwiches (as an alternative to making the cookie, you could opt for whole grain graham crackers, such as Back to Nature Golden Honey Oat Grahams)

Mango Chocolate Sparklers

Frozen Watermelon Popsicles

Barbecued Bloody Mary

If you're interested in some whole grain buns to up the health ante of your hot dogs and burgers, consider picking up some of Rudi's 100% Whole Wheat Buns or Trader Joe's 100% Stone Ground Whole Wheat Hot Dog Buns!

Egg White Breakfast Sandwich: simplicity at its very best

On a fateful afternoon a few months back, I opened the refrigerator to discover a shortage of chicken. I'd been planning on making a grilled chicken sandwich for lunch that day, but it looked as if I had to find an alternative source of protein. Scouring the fridge to find no other poultry options, I settled for egg whites. And thus, my breakfast sandwich concoction was born, and I've been eating it for lunch just about 5 days a week ever since. (Whoever said breakfast food had to be limited to breakfast?) It's high in protein and nutrients, quick to make, and tastes like sunshine.

To make this egg white breakfast sandwich, you'll need: (makes 1 sandwich)

- 2 slices whole grain bread of choice (I prefer Trader Joes' whole wheat sourdough)

- 1/2 cup liquid egg whites

- A few slices of avocado 

- 2-3 tablespoons chopped onions 

- 1/2 tablespoon ketchup

Toast the bread to your liking (or leave un-toasted) and cook the egg whites over low-medium heat until fluffy. Mash the avocado slices into a puree and spread atop one slice of bread, followed by the chopped onions and egg whites. Spread the ketchup atop the second slice and then place atop the egg-laden half. For the sake of your sandwich staying intact during consumption, I recommend cutting it in half before digging in!

Sweet Indulgences: my favorite not-so-guilty treats

What's a passionate health nut with an ever-present sweet tooth to do? Scout out the best healthy desserts out there, of course! After a good deal of experimenting, I've garnered a number of trusty, store-bought goods that only taste sinful. As amazing as those healthy desserts overtaking Pinterest look, there are times when a craving strikes and there's just no time to wait. Check out some of my favorite sweet discoveries below:

NadaMoo! Non-Dairy Frozen Desserts: With a coconut milk-base, a scoop of NadaMoo! makes for an oh-so delectable, creamy treat that has me contemplating if I'll ever go back to dairy ice cream. It's a great alternative for those with a dairy or soy intolerance, and the company prides itself on their products' comparatively low calorie and fat content. Their numbers not only champion those of regular ice cream, but even some of their fellow non-dairy competitors'! The sugar content isn't too bad, either; I did some investigating about the freezer isle and found that overall, these pints contain around half the amount of sugar found in other ice creams. My absolute favorite flavor is their Lotta Mint Chip, but I only have great reviews for the other flavors I've tried thus far (among them Chocolate Almond Chip and Bananas for PB and Chocolate). 

Fearless Chocolate, 85% Deepest Dark: I never imagined that chocolate with such a high cacao percentage could taste so good. With the help of some sea salt, Fearless has successfully replaced 85% dark's characteristic bitterness with a refined richness, and the addition of cacao nibs provides a light crunch to the bar's otherwise silky texture. You best believe I keep these stocked.

Arctic Zero Chocolate Dipped Bars: At only 85 calories and 5 grams of sugar per pop, you can revel in the glory that is low-cal ice cream in a chocolate shell. You can find these babies in vanilla, chocolate, orange cream, and strawberry flavors.

Hail Merry Macaroons: Gluten-free and vegan, these coconut treats taste every bit as indulgent as a classic macaroon. It's not just the assortment of novel flavors that make Hail Merry's macaroons stand out (such as Chocolate Chip Cookie Dough), but also the process of low-temperature dehydration that's used to make them. This method helps to better conserve the properties of these macaroons' wholesome ingredients that could otherwise be lost from the heat of the oven.

Go Raw Super Cookies: Boasting no added sugar or oils and made up of natural ingredients such as sesame seeds, coconut, and dates, these flour-less super cookies are great to have on hand when a craving hits. I'll admit they don't at all resemble a typical cookie, being dried instead of baked in order to maintain nutritional value (like the Hail Merry Macaroons, above), but these crunchy bites make for an awesome, healthy substitute!

Quest Nutrition Bars: Made with quality ingredients and being exceptionally low in sugar (the majority of flavors only contain one or two grams), these protein bars can do no wrong. The bulk of protein bars on the market are little more than glorified candy bars, but Quest's wide assortment of decadent flavors are true sinless-indulgences. They're great to grab when you're on the go, but they're even better when you have a few minutes to heat them up— especially their Chocolate Brownie (it comes to take on a texture and flavor that resembles a legit brownie!). If you're in the mood for a more traditional dessert, you could very well find a simple recipe for one of your favorites using a Quest bar as the main ingredient. All of the creative recipes on Quest's Pinterest board, #CheatClean Virtual Cookbook, are downright drool-worthy.

Quest Cravings Peanut Butter Cups: Eating these, it may appear that you're digging into candy, but looks can be deceiving. Tearing into a package following a workout, I almost feel guilty— until I remember that I'm not eating what looks to be a couple of Reese's Peanut Butter Cups, but protein peanut butter cups, containing just one gram of sugar.

Power Crunch Original: What separates this protein bar from others? It comes thinly iced in wafer cookie form. With just 5 grams of sugar, the melt in your mouth Original Power Crunch bar draws my thoughts back to the health-void, bright pink wafers I used to eat as a kid. So far, I've had the Chocolate Mint, French Vanilla Creme, and Triple Chocolate, and they're all winners in my book. Power Crunch also offers Choklat, a line of protein chocolate bars, and Crisp, a line of cereal-like protein bars. I've yet to try either out, but I'm confident that I won't be disappointed when I do.

GoodPop All-Natural Frozen Pops: Free of all things artificial and made with fresh, organic ingredients, a GoodPop makes for the perfect pick-me-up on a hot day! My current favorites are Banana Cinnamon, Coldbrew Coffee, and Watermelon Agave, but I still have plenty of flavors left to try out (I have a feeling Chocolate Milk will make it to the list). It's my goal to experience the rest of their staple flavors by summer's end!

If you have a favorite, healthy sweet treat of your own, I'd love for you to share!

Sugar in Fruits and Veggies: reason to assess your intake

There's no denying the incredible health benefits that can be derived from eating fruits and vegetables. Their vitamins and minerals work to keep our bodies functioning properly, so eating them regularly is pretty crucial. We mustn't forget, though, that getting in too much of a good thing can be bad, and all-ntaural, healthy foods are no exception.

Excessive fruit and veggie consumption can have harmful effects, these being induced by factors such as overloading on a certain compound (from what I've read, this requires highly excessive intake) or from consuming too much fructose, the form of sugar found naturally in fruits and vegetables. (Though it's more prevalent in fruit, it's worth noting that veggies contain it, as well.)

Diets high in sugar have been associated with unwarranted weight gain, diabetes, and heart disease, so it's not a bad idea to familiarize yourself with the sugar content of the produce you eat. This way, you can get an idea of which you may want to eat in lesser quantities or which you may want to alternate among to balance your sugar intake.  I'm not recommending that you ditch those higher in sugar (I wouldn't dream of giving up apples; they're a great source of fiber and diease-fighting phytonutrients!), but instead to cut back if you're taking in too much of the sweet stuff. It's best to get in a good variety of fruits and veggies, anyways!

Check out the breakdown below of various fruits and vegetables with their respective amounts of sugar: (Measurements provided by the USDA—decimal measurements have been rounded) 

*Please take note of the varying amounts

Vegetables' sugar content
- Spinach, raw, 1 cup (0 grams)
- Asparagus, cooked, 6 spears (1 gram)
- White mushrooms, raw, 1 cup of slices (1 gram)
- Brussels sprouts, cooked, 1/2 cup (1 gram)
- Cauliflower, cooked, 1/2 cup (1 gram)
- Broccoli, cooked, 1/2 cup of chopped pieces (1 gram)
- Kale, raw, 1 cup of chopped pieces (2 grams)
- Celery, raw, 1 cup of chopped pieces (2 grams)
- Red cabbage, raw, 1 cup of shredded pieces (3 grams)
- Onion, raw, 1/2 cup of chopped pieces (3 grams)
- White potato, baked, 1 medium (3 grams)
- Sweet yellow corn, cooked, 1 medium ear (5 grams)
- Green peas, cooked, 1/2 cup (5 grams)
- Carrots, raw, 1 cup of chopped pieces (6 grams)
- Sweet potato, baked, 1 medium (7 grams)
- Beets, cooked, 1/2 cup of slices (7 grams)

Fruits' sugar content (all raw)
- Avocado, 1/4 cup pureed (0 grams)
- Cucumber, 1/2 cup of slices (1 gram)
- Tomato, 1 medium (3 grams)
- Raspberries, 1 cup (5 grams)
- Kiwifruit, 1 2" fruit (6 grams)
- Blackberries, 1 cup (7 grams)
- Blueberries, 1/2 cup (7 grams)
- Strawberries, 1 cup of halves (7 grams)
- Watermelon, 1 cup of diced pieces (9 grams)
- Nectarine, 1 medium (11 grams)
- Grapefruit, 1/2 large (12 grams)
- Cantaloupe, 1 cup of diced pieces (12 grams)
- Peach, 1 medium (13 grams)
- Banana, 1 medium (14 grams)
- Pineapple, 1 cup of chunks (16 grams)
- Pear, 1 medium (17 grams)
- Apple, 1 medium (19 grams)
- Grapes, 1 cup (23 grams)

Cinco De Mayo: recipes for a fit and festive fiesta

I've said it before and I'll say it again: Mexican food is by far one of the most difficult types of food to practice self-control with. Between the crispy corn chips, creamy queso (if you're familiar with Tex-Mex, you know this isn't simply melted cheese), and loaded tacos, there's no questioning why this is. Pair these mouth-watering dishes with a Cinco De Mayo celebration of good music, drinks, and friends, and the struggle gets real. 

There are certainly ways to control yourself around such an array, and there are plenty of healthy, home-cooked recipes to contribute to it! Believe me, it's far easier to eat less of the not-so-healthy stuff when you're plate is largely filled with the healthier goods— the key is to stay away from the refreshments table once you've gotten your fill.

So, whether you're throwing the fiesta or attending another's, peruse the links below for recipes that will put a nutritious spin on the buffet table:

Roasted Vegetable Enchiladas

Simple Civiche 

Clean Eating Fajitas

Clean Eating Quinoa Tortillas

Tequila Lime Shrimp Tacos

Turkey Tostadas

Houston-Style Green Salsa

Healthified Crock Pot Chicken Tortilla Soup

Crispy Mushroom, Spinach, and Avocado Quesadillas

Vegan Spaghetti Squash and Black Bean Mexican Bowl

Baked Portabella Mushroom Taquitos

Jalapeño Paloma

Tequila Lime Spritzer

Watermelon Margarita

Kicked-Up Avocado Margarita

Churros

Healthier Tres Leches Cake

~P.S.~

I'll be out of town next week, so I won't be posting this upcoming Friday. Be sure to check back in on May 16th!

Dining out: tips for ordering healthy sushi (and why all rolls aren't created equally)

Served up in bite-size pieces composed of rice, fish and veggies, one could easily assume that sushi makes for a fool-proof meal of clean eats. Unfortunately, there's a bit more to contemporary sushi than lean and nutritious ingredients. Japanese cuisine can certainly be healthy and satisfying, but it can also be highly indulgent.

Many of the dishes listed on the typical sushi bar's menu boast terms and ingredients that fall on the end of the health spectrum. Below are a few offenders to be wary of:

Any item with the term "spicy": You can usually count on mayo being a key ingredient in these dishes.

Tempura or any item with the word "crunchy": These terms are code for deep fried, which can turn any wholesome fish or vegetable into a higher calorie concoction of unhealthy fat.

Sauces: Those delectable sauces drizzled atop and around your rolls? They're typically high in sugar, fat, and calories. Dynamite sauce (the creamy, light orange sauce) is primarily made up of mayo, and eel sauce (the sweet brown sauce) is very high in sugar.

White rice: Being a refined grain, white rice lacks in fiber and nutrients. It can also spike blood sugar, leading to continuous feelings of hunger following consumption.

Advice for a healthier meal:

• Start with a miso soup, house salad, edamame, or seaweed salad to fill you up a bit before digging into the rolls. Their high sodium contents aside, miso soup is low in calories and full of gut-healthy probiotics (which aid in digestion) and seaweed contains an array of vitamins and minerals, such as vitamin B, iodine, and iron. If you opt for a starter salad, ask for the dressing on the side and dip your fork into it between bites. You're likely to save yourself a hefty amount of calories, sugar, and fat that commonly lurk in many salad dressings.

• If ordering maki (the rolls, usually coming in an order of six), ask if you can substitute white rice for brown rice, which will provide you with nutrients and fiber. You can also swap it for cucumber (yes— cucumber!). This low-carb and refreshing option keeps the meal extra-light. 

• Ask to have any sauces that would otherwise be topping your rolls excluded from your order. I guarantee your dish will still be full of flavor!

• Interested in ordering nigiri (a piece of fish atop sushi rice, held together by a bit of wasabi)? Consider swapping it for sashimi (fish without the rice). If you're already ordering up some maki, this will aid in cutting down your meal's carb content. Salmon and tuna are both great choices. They're high in omega-3s and are among the lower-calorie fish. 

• Go for the wasabi! Adding a spicy kick to your sushi can rev your metabolism, just don't go too crazy if you've yet to experiment with it. A friend of mine learned this the hard way when in elementary school, I prepared a wasabi roll (all of the wasabi my maki lunch came with, wrapped in a piece of seaweed I'd extracted from one of my rolls) for her. I didn't actually think she'd eat it. And yet, she did. Her face turned a very bright shade of red. Just a little of the green stuff will go a long way!

• Take it easy on the soy sauce, even if it's low-sodium. Our bodies do need sodium to function, but too much can lead to bloating and high blood pressure. While regular soy sauce contains around 920 milligrams of sodium per tablespoon, low-sodium still contains a good amount with around 575 milligrams per tablespoon.

• Not in the mood for fish/don't eat it? Consider giving soba noodles a try— they're made of buckwheat, making for a whole-grain, protein-bearing option. Veggie maki is another great option, as well.

• If you're dying for a tempura roll, by all means, order it! But consider splitting it with a friend or sharing it with the table. You'd be surprised by how satisfied you can feel from simply acquiring its taste, and by not making an indulgent roll the focus of your meal, you can save a hefty amount of calories and fat.

The message here isn't to say adieu to your favorite Japanese dishes; rather, it's about mix and matching the less healthy with the lean and clean to create a balanced meal!

Chocolate Chip Mini-Muffins: a rich, nutritious, and chewy treat (also Passover-friendly!)

If you enjoy coconut and chocolate, break out the muffin tin and preheat the oven because this mini-muffin recipe is for you! Their flavor draws on that of a macaroon, and due to their richness, one mini-muffin is all you need to feel satisfied. They also happen to be flourless (good news for all the gluten-free folk!) and jam-packed with nutrients, making them a winner in my book. Also, with Passover only a few days away, these muffins would make a great addition to the dessert table! Just be sure to use real maple syrup (not the fake stuff made with high fructose corn syrup) so that they're kosher for Passover.

To make these chocolate chip mini-muffins by Chocolate Covered Katie, you'll need: (makes 9 muffins)

- 1 cup almond meal
- 2 tablespoons ground flaxseed
- 1/4 teaspoon baking soda
- 1/4 teaspoon salt
- 3 tablespoons chocolate chips (you can use less if desired, or they can be omitted altogether)
- 1/4 cup water
- 2 tablespoons pure maple syrup
- 2 tablespoons virgin coconut oil
- 2 tablespoons white vinegar (can be subbed with apple cider vinegar)

Preheat the oven to 280 degrees and grease a mini-muffin tin (if you don't have one, you can always use a normal muffin tin, as I did). Combine all dry ingredients into one bowl and the wet into another. Mix the contents of each bowl well and then combine into one bowl. Mix until all is evenly distributed throughout the mixture and distribute the dough into 9 of the tin's cups.



Pop the tin into the oven and immediately increase the temperature from 280 to 325 degrees. Bake for 22 minutes, and once ready, set them out to cool before eating!

Sourdough Bread: it's healthy?

I don't know about you, but this was news to me. That's right— sourdough, a variety of white bread, has proven to yield some substantial health benefits. How, you ask? The answer lays in the fermentation process from which it's made. 

Unlike other breads leavened within a couple of hours time via baker's yeast, traditional sourdough leavens naturally through a slow method of fermentation. It all begins with a mixture of flour and water. After sitting out in room temperature for a given amount of time, wild yeast (a type of yeast that floats around in the air) and bacteria come to accumulate on the dough. As the wild yeast and bacteria interact to break down the flour's carbohydrates, lactic and acetic acids are produced.

Besides giving the bread its distinctive taste, the lactic acid makes the bread easier to digest, lowers its glycemic index (and thus prevents spikes in blood sugar), and creates an environment in which its minerals can be more readily absorbed by the body. The acetic acid is responsible for giving sourdough a longer shelf life and also contributes to its flavor. Furthermore, the bread's gluten content is cut down during fermentation, so sourdough may even be tolerable for those with gluten sensitivities.

A study by the University of Guelph goes as far as to say that sourdough is more beneficial than whole wheat bread, but it's important to note that the researchers had been testing against refined whole wheat, not 100% whole wheat in which the grains' nutrient-bearing kernels are intact. Nonetheless, sourdough certainly makes for a wholesome vehicle in which to pile on your meats, veggies, and spreads. I've had my fair share of sourdough sandwiches since delving into this most appetizing topic; if you've yet to experience this moist bread for yourself, I give you forewarning: it's positively addicting. 

Red Cabbage: not your standard leafy bulb

With today's health enthusiasts praising almond butter, Kombucha, and pressed juices, many are misguided into thinking that eating healthfully requires big bucks. Though plenty of these trendy products can provide you with a good deal of nutrients, some of the most unassuming and inexpensive foods can supply you with ample benefit, as well.

For instance, would you have ever expected red cabbage to be a superfood? You've surely seen the purple bulbs while cruising the produce isle (despite their name, they take on a purplish appearance); they're available year-round and are pretty hard to miss amid the misted section's sea of predominantly green vegetables.

So, what exactly makes red cabbage so great? Well, for starters, they contain a host of anthocyanins, antioxidants that may aid in heart health and help fight cancer, along with glucosinolates, also cancer-fighting compounds. To top it off, red cabbage may help lower cholesterol and is a good source of fiber and vitamins A, C, and K. Not bad for your average wad of produce.

To get the most out of red cabbage, it's best to consume it raw, lightly steamed, or sautéed. The more time cabbage spends under heat, the more of its glucosinolate content is lost. Another point to take into account, Greatist states that since cabbage impedes iodine absorption, a diet too rich in raw cabbage can lead to a condition known as goiters. You're unlikely to run into such a problem, especially if you choose to consume cooked cabbage, but it's worth noting.

For some ideas on how to incorporate red cabbage into your next meal, check out the recipes below:

Red Cabbage and Apple Salad with Ginger Vinaigrette

Basic Fish Tacos

Purple Health Smoothie

Red Cabbage with Feta and Mint

Quinoa Salad with Sautéed Red Cabbage and Grape Tomatoes

Over the Rainbow Cabbage Salad with Tahini-Lemon Dressing

Artichoke, Mozzarella, and Red Cabbage Slaw Salad

Valentine's Day: the sweet gift of crepes

*Given the holiday tomorrow, I've decided to put this week's post up a day in advance. This way, if you so choose to cook up the recipe below to celebrate with your loved one, necessary preparations can be made!*

Valentine's Day: you want to do something special for your significant other, but you're stumped on a romantic idea that's both charming and at least somewhat original. Roses, chocolate truffles, champagne— they're likely to be among one of the first ideas you think of gifting and what many will ultimately choose to purchase. Though all are symbolic of romance, they're 100% cliche. Nonetheless, the gesture is sure to be appreciated by the recipient, but these items aren't what I'd consider to be the most thoughtful out there. Sure, it's nice to think of someone else in the first place, but doesn't the 5-second thought process behind choosing one of said gifts make it more or less thoughtless? If you're looking to dazzle your partner, consider taking a step back and thinking outside the conventional, but still on the lines of romantic.

Lucky for you, I've already done the brainstorming. The answer I propose is Paris, a.k.a. the city from which romance erupts. No, I'm not unrealistically suggesting you grab your boyfriend/girlfriend/guy or gal you have a thing with/husband/wife and hop on a plane to the magical city (in which case, you win Valentine's Day). Rather, I recommend you bring some of the city's splendor into your own home! But, how?

The answer would be with crepes. Protein crepes, spread with a layer of naturally sweetened chocolate sauce and topped with fresh berries. Not only would you be giving your Valentine the gift of a delicious, homemade dessert, but the gift of health. Now, is there really anything more thoughtful than a gift you take the time to make with your own hands, in addition to being one that considers your partner's physical wellbeing?

It's a double whammy, two gifts in one— and it doesn't cost you anything extra!

This guiltless indulgence calls for two separate recipes, though both require few ingredients and are easy to make. I recommend washing and chopping the fruit and making the chocolate sauce  before cooking the crepes, that way you can serve them while they're still warm!

To make Topped With Cinnamon's chocolate fudge sauce, you'll need:

- 1/3 cup dates (I only needed 3 whole dates for this, you might buy 4 to be safe)
- 1/2 cup almond milk (I used unsweetened vanilla, but you could also use cashew or regular milk)
- 1.5 tablespoons cocoa powder

Cut up the dates, remove their pits (measure out the 1/3 cup only after you've done this), and add them into a blender with the almond milk. Blend until smooth. Pour the creamy liquid into a saucepan and let it come to a boil. From there, reduce the heat and let the sauce simmer, stirring while it cooks for 5-10 minutes or until the sauce thickens. Then, remove the pan from heat and stir in the cocoa powder until it's mixed in evenly throughout.

To make the protein crepes (adapted from Blogilates), you'll need: (makes 1-2 crepes)

- 1 scoop vanilla protein powder
-  1-2 tablespoons ground flaxseed
- 1 tablespoon almond milk (I used unsweetened vanilla here, too)
- 1/2 cup egg whites
- Stevia, to taste (optional- I personally omitted this)

Thoroughly mix all ingredients together in a bowl (I recommend using a blender to avoid having to work out the clumps of protein powder) and cook in a pan over low heat. For a thick, pancake-like crepe (like the one pictured), pour in all of the contents and cook until lightly browned. For thinner crepes, I'd split the batter in two and cook each separately. I haven't tried this myself, but I'd assume the only difference would be that the crepes cook faster.

Spread on the chocolate, top with fruit, and you're good to go!

To really top the presentation off, print out a blown up version of this Eiffel Tower photo I found on Google. Tape it to the window, light a few candles, and enjoy the view.

Superbowl Sunday: clean game day recipes

This Sunday, family rooms and sports bars throughout the nation will transform into seas of orange, blue, and green. As Broncos and Seahawks fans gather around the TV to watch the big game, rivalries between devotees of opposing teams are sure to transpire. History, though, has shown that we can all rejoice over food.

Acting as a mediator of sorts, appetizing game day food isn't just a fun addition, it's a must. To keep our taste buds and stomachs in good spirits from kickoff to the winning point, a spread of healthy, finger-friendly snacks should be well within reach. Perhaps by avoiding indigestion and bloat from the usual selection of less-than-healthy, store-bought Super Bowl snacks, some of the competitive talk can be kept at bay (just a thought). So, ditch the cheese puffs and deep-dish pizza and see if any of the clean and ever-appropriate recipes below strike your fancy!

Skinny Buffalo Chicken Strips

Ranch Turkey Sliders

Loaded Sweet Potato Nachos

Lighter Spinach and Artichoke Dip

Baked Portabella Mushroom Taquitos

Black Bean and Edamame Sliders

Lightened Up Mac & Cheese Bites

Grilled Lemon Chicken Skewers

Quinoa Stuffed Peppers

Crispy Tofu Nachos

Cornmeal Parmesan Chili Crusted Salmon Fingers

Baked Root Vegetable Chips

Hot Pepper Pizza Squares

Nutella Rice Crispy Treats

Flourless Peanut Butter and Banana Chocolate Chip Cookies

Skinny Beer-garitas

Forget the game. I'll be busy digging into the food.

Hangovers: the foods to eat and those to avoid for relief

The key to getting over a hangover isn't a trip to the local fast-food joint or the Starbucks drive-through— actually, the answer is likely to be lurking in some common health foods. To help get you feeling back to your pre-partied self, chow down on some of these nutrient-dense foods:

Asparagus: A study published by the Institute of Food Technologists shows that eating asparagus could help metabolize alcohol quicker, thanks to the veggie's amino acids and minerals.

Coconut water: Because alcohol has a diuretic effect, it causes your sodium and potassium levels to drop. This results in dehydration, bringing on feelings of shakiness. To restore all of those lost electrolytes, forget the Gatorade and reach for some all-natural coconut water. Containing fewer carbohydrates, calories, and sugar than most sports drinks on the market, coconut water is a prime alternative to tongue-staining Cool Blue or Fruit Punch. Just be sure to select a variety with no added sugars.

Bananas: Another option for replenishing your electrolyte stores is eating a banana. Since they're easy on the stomach, they make for a solid choice if you're experiencing nausea.

Honey and toast: Grab some whole-grain toast (crackers work too) and spread on some of the golden liquid. Honey is full of antioxidants and concentrated fructose, which could increase the rate at which the alcohol leaves your body. The toast contributes by bringing your blood sugar back up.

Eggs: A plate of scrambled eggs or an omelet may be just what you need. Eggs contain the amino acid cysteine, which can help rid of acetaldehyde (the chemical that causes the painful hangover headache), along with taurine, which has shown to help dispose of alcohol's toxins faster.

Some foods and beverages to avoid?

Greasy foods: By the time that burger digests, the alcohol will have already left your stomach and entered your bloodstream, so there won't be any alcohol for the food to soak up. Rather, the grease could upset your stomach further and cause acid reflux. Some may have success with greasy foods to relieve a hangover because of the sodium (helping to retain water in your body) and carbs (raising blood sugar). It's true that fatty foods can help prevent a hangover, but they have to be eaten before you start drinking to help slow the absorption of alcohol into your bloodstream. That being said, I'd recommend taking in healthy sources of fat (such as olive oil, salmon, or avocado) to keep your waistline and heart happy and to prevent you from feeling sluggish before heading out.

More alcohol, a.k.a "hair of the dog": A mimosa at breakfast could temporarily take away your hangover symptoms, giving you relief while your liver goes to break down the new source of alcohol. Once that drink gets metabolized, though, back comes the hangover, but even worse than the original.

Coffee: After a night of drinking, our bodies need to be rehydrated, not dehydrated further by a cup of caffeine. Being a vasoconstrictor, caffeine also causes the blood cells to swell and, thus, can increase the intensity of a headache.

Lastly, a few tips to help avoid the hangover altogether:

• Stay hydrated throughout the night by drinking one glass of water for every alcoholic beverage you consume.
• Eat a good meal beforehand to slow your body's absorption of alcohol. 
• Opt for clear alcohols over darker ones. The brown-colored alcohols often contain more congeners, which can increase the severity of a hangover. 
• Don't forget to down a glass of water (or coconut water) to rehydrate before hitting the sack!

Have a safe New Years, everyone! I look forward to sharing more of my health and fitness findings with you all in 2014 ~ Cheers!

Cinco De Mayo: viva la healthy Mexican food!

Well, that title was a mouthful... and likely your plate will be too, come tomorrow. While partying it up with friends for Cinco De Mayo, the festive food that is sure to ensue may lead to some overeating. You know what I'm talking about— mindlessly digging into those addicting tortilla chips and lowballing your cheese consumption. There's no denying my love for queso, or that I fall victim to overfilling my plate each time I go out to a Mexican restaurant. This also tends to be the case when I cook up my own Mexican dishes at home (as you can see in one of my previous posts), and therefore, I definitely need to watch my own intake when it comes to this delicious ethnic food.

On a food-filled celebration such as Cinco De Mayo, keeping track of what you're snacking on, as well as how much you're consuming, is key to a balanced meal. It can be easy to over-do it on Mexican food, so to help keep your portions under control, consider making yourself a plate to eat off of rather than grabbing food from the snack bar throughout the celebration. This way, you'll know exactly how much you're eating and won't end up wondering just how many appetizers you ate within a single conversation.

If you're bringing an entrée to your event or cooking up an entire spread, check out some of these healthy Mexican-inspired dishes below to make for a healthy fiesta!

Salsa Verde Chicken Tostadas

Pineapple Cucumber Guacamole

Cumin and Lentil Quesadillas

Skinny Queso Dip

Chicken Enchilada Stuffed Zucchini Boats

Skillet Veggie Tacos

Inside Out Grilled Guacamole

Chicken Tortilla Soup with Avocado

Black Bean and Corn Salsa

Loaded Vegan Nachos

Mexican "Unfried" Ice Cream

And of course, this post wouldn't be complete without some healthy margarita recipes (both alcoholic and non-alcoholic)!

Grapefruit, Green Tea, and Basil Margarita

Virgin Skinny Margarita

Blood Orange Margarita

Skinny Strawberry Margarita (nix the tequila for a non-alcoholic version)

Ginger Mint Margarita