Peachy Blueberry Crumble

As you may very well know I LOVE making breakfast bakes, I mean LOVE!  Since I use what I have left in my house to make these I looked at my two beautiful peaches and decided to go for it.  There are so many good things about fall, including pumpkin everything, but I also happen to love peaches.  I saw them at the farmers market and it reminded me of when I was a kid.  My parents own a fruit orchard and one of the fruits on the orchard included peaches, including white ones which were delicious and you don’t see them anymore!

Anyway, trying to make anything these days is very difficult with a 7 week old baby and even more so when she will only sleep on me!  I carry her around in a wrap all day to help me get things done.  I mean don’t get me wrong, I love the cuddles and could seriously nap and cuddle with her all day but I’m starting to feel anxious and my life is slipping though my hands!  The days seem so long by the weeks just fly and it makes me a bit anxious to get back to being productive!

I always try to do various versions which include vegan, paleo and just a good ole’ healthy version (or Angie’s blended variation).  This one was a combo but I also added in some ingredients to keep the breast milk flowing for this growing baby girl!  My secret additions; Brewer’s yeast and fenugreek.  Oats are also a huge part of my diet, like I put them in everything these days, to keep my iron intake up and milk production on point.  You can take it or leave it with these variations but I always like to have options.  I’m a girl who likes options!

Ingredients:

  • 2 tbsp Brewer’s Yeast *for lactation
  • 1 tsp fenugreek *for lactation
  • 1/2 cup coconut flour
  • 1/2 cup almond flour
  • 1 cup whole grain oats (for Paleo do one cup of coconut flour and almond flour)
  • 2 scoops Orgain Vanilla Plant Protein
  • 1 tsp cinnamon
  • 1 tsp nutmeg
  • 2 tbsp chia seeds
  • 1/4 cup melted coconut oil
  • 2 eggs
  • 1/4 cup honey
  • Juice from 1 whole lemon
  • 2 tbsp maple syrup
  • 1 cup almond milk (or you can do 1/2 cup water & 1/2 cup almond milk)
  • 2 large peaches
  • 1 cup blueberries

*optional: add the lactation ingredients

*optional: top with greek yogurt for a parfait and added protein

First step is to marinate your fruit.  In this case, because I only have 2 large peaches, I opted to add blueberries which I had frozen.  Cut up your peaches into small cubes and put into a bowl with lemon and honey and let marinate and set aside.  Do the same with the blueberries.

Step two is to mix all of your dry ingredients.  In this case, mix the almond flour, coconut flour, oats, cinnamon, nutmeg, vanilla plant protein powder, fenugreek, brewer’s yeast and chia seeds.

After you have mixed your dry ingredients, add in the eggs, almond milk, water & coconut oil.  The mixture should be nice a lumpy (not to wet and not too dry) and crumbly.

Grease your baking dish and pour the marinated blueberries to cover the bottom of the baking dish.  Next layer add 1/2 of the crumble mixture to cover the blueberries.  Following that layer add your marinated peaches.  I topped the peaches off with drizzled maple syrup to ensure the sweetness was on point.  Finally add your last 1/2 of the crumble mixture to the top.

Now here is the tricky part.  Bake for 45 minutes at 350.  I forgot about it initially and left the house and ended up over cooking this first round, but it turned out great!  I was very surprised!  So my message here is that you can’t overdo it!

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Chocolate PB Protein Bars

I love making protein balls, bars and any make ahead forms of food that I can carry on the go.  These are great because they are all natural, don’t have all the sugar and have a sufficient amount of protein without all the chemicals.

My husband and I also have a side business where we make and sell all natural GF protein balls for on the go on HighLinePure.com but these were some fun ones I wanted to share and pass along the recipe!

Overall they take about 30 minutes to make if you count to time it takes to freeze and set them but really are no hassle at all.  Without adding in a bunch of commentary I like to get to the point.  If you want to watch more commentary or watch videos on how to make some of these things follow me on Instagram @angiehart1 to see more.

Ingredients:

  • 2 Cups organic rice puffs
  • 1 cup organic oats
  • 1/2 cup all natural peanut butter
  • 1/2 cup honey
  • 1/2 cup cocoa powder
  • 1 tbsp vanilla
  • 1 scoop of vanilla plant protein powder (I use Vega One or Plant Fusion)
  • 1/3 cup coconut oil
  • 1/2 cup warm water

Drizzle:

  • 1/2 cup PB
  • 1 tbsp honey
  • 1 tbsp coconut oil

Directions:

In a large microwave safe bowl, combine peanut butter, coconut oil and honey.  Place in micro and heat on high for 30 seconds.  Stir and add back in for 30 seconds to melt completely.

Add in the cocoa powder and protein powder and mix well.  Mixture should be thick but still wet.  If it appears too thick add more melted coconut oil and warm water until you get a smooth mixture that is thick and wet.  Add the vanilla, oats and rice puffs.  Mix well until mixture is completely coated.

Pour the mixture into a 8×8 pan and press gently to set the bars into place.  Place in the freezer for 15 minutes.  When bars are set cut up into 1″x 3″ bars and place on a baking sheet with parchment paper.

Mix the other PB drizzle mixture and melt in the micro for about 30 seconds.  Stir and make sure mixture is smooth.  Once you have a smooth consistency drizzle over top of the bar and along the sides.  Once you have finished the drizzle, set pan in freezer to cool for about 15 minutes.

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Quick & Healthy Breakfast Ideas

There are so many types of breakfast eaters.  Those that can’t stand the thought of breakfast and therefore opt for their morning cup of joe, those that grab and go for the most convenient option (healthy or not), those that plan ahead and sit down to eat breakfast or pack something for on the go.  I’m definitely the latter.  I love when things are quick, easy, and healthy that power me through my morning.  It’s also very important that it keeps me satisfied until lunch.  Because I have morning workouts I don’t want to succumb to my ravenous hangry monster that may unleash if I don’t fuel my body properly. Therefore, I have my go-to breakfast options that are easy, healthy and delicious.

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Chocolate Protein Oats. This is pretty hearty so I mainly use this for post workout.  This is guaranteed to keep you full for hours.  I keep my ingredients at work and mix it together as soon as I get into the office.

  1. Ingredients include: 1 pkt plain whole grain oats, 1 scoop plant warrior chocolate protein powder, ½ cup water, ½ cup unsweetened or plain almond milk or coconut milk. Top with a drizzle of almond butter, bananas, or berries of your choice.  I mix up the toppings to keep it interesting:)

 

 

  1. Avocado Toast.
    1. Ingredients include: 1 slice whole grain bread, ¼ avocado smashed on top, sprinkle with hemp seeds.  Add some scrambled egg whites if you are at home and need more protein or hard boiled eggs for on the go.

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  • Smoothie parfait. This is a spin on a smoothie because I enjoy eating my food rather than drinking.  Some mornings I will drink a protein shake but there are days when I just need to eat food.
    1. Ingredients: ½ frozen banana, ½ frozen blueberries, 1 cup almond milk, ½ scoop plant protein powder, 1 tbsp almond butter, 2 tbsp granola

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  • Yogurt Parfait: plain 0% greek yogurt topped with fruit of your choice. Sometimes I’ll go berries and sometimes I’ll just throw whatever fruit I see on top.  Sprinkle a little granola and you are set.

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  • Overnight Coconut Oats: Prepare 1/3 cup plain whole grain oats, 2/3 cup milk, 2 tsp chia, 1 tbsp agave or honey, ½ tsp cinnamon, 1 tsp hemp seeds, 1 tsp maca powder. Mix together and let sit overnight in the refrigerator.  Throw it in your bag in the morning and you are set!  *I’ll also add vanilla protein powder instead of the hemp seeds to substitute flavor and add more protein.
  • Nut Butter Toast
    1. 1 slice whole grain bread topped with 1 tbsp almond/cashew or peanut butter, ½ sliced banana, pinch of cinnamon and drizzle of honey. You can also substitute the banana for some toasted coconut and its delicious!

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  • Crispy Apple Slice (also a great snack midday!)
    1. 2-3 apple slices cut horizontally, 1-2 tbsp nut butter, ¼ cup granola to sprinkle on top

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Week 2 – Healthy eating on a budget

So last week I started a challenge for myself to really budget and see how far I could extend my groceries for the week and I did pretty good managing to use all of my groceries for lunch and dinner for a total of $141.05($78.47 for fresh direct + $62.08 for Whole Foods) I managed to make 5 breakfasts, 4 lunches and 4 dinners averaging $10.85/meal.  Not bad for week 1!  Because I had a vacation planned for the weekend I started out with groceries delivered on day 2 and the total was $64.54 (which included a $5.99 delivery fee).

Groceries purchased on day 1 from Whole Foods for breakfast and lunches through the week.  The total spend at whole foods for the week for groceries to be kept at work was $35.16.  I also had leftover groceries and some dry goods such as PB2, oats, protein powder in the cabinets to start.  See below my week of eating, which also includes some meals out.

Grocery Items for Work purchased on day 2/week 2

  • Prepared food bar for (spaghetti squash and lentils
  • Avocado
  • Spinach
  • 2 – Kiwi
  • 2 – 0% Greek yogurt
  • 2 – Kombucha
  • Granola
  • Almond Butter
  • Raspberries
  • BluePrint cold pressed red juice (beets, carrots, ginger)

*I also had leftover groceries from the week before so I made sure to use what I had for lunches as well.

Monday (Rest Day)

 

Breakfast: Coffee + banana (early flight and not feeling breakfast)

Lunch: Spaghetti squash with tahini and brown rice & lentils from whole foods

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GT’s Kombucha

Snack: 1/2 sliced apple topped with 1/2 tbsp almond butter and sprinkled with ancient grains granola.

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Dinner: Yellow Tofu Vegetable Curry from M Thai delivered:)

Tuesday (AM Spin class + ab workout)

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Breakfast :Green spinach plant protein bowl made with Sunwarrior vanilla plant protein topped with granola and kiwi.

 

Lunch: Sprouted grain bread(week prior) topped with smashed avocado and tuscan white bean veggie burger (also from the week prior)

 

 

 

Snack: Greek yogurt mixed with PB2 topped with raspberries, granola & almond butter.

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Dinner: I was too focused on making my energy balls for the week and tailoring the recipe I ate too many to be hungry for dinner.  So, sadly I’m already off track and it’s day 2!  Sorry to disappoint!  But when you fall off track you just get back on the next meal, brush it off and move on!  It happens, life happens and its ok.  Don’t beat yourself up about it.

Wednesday (AM Leg workout + 30 min cardio)

Breakfast: Post workout with a coffee and one of my energy & protein balls.  These things are miracle workers and they keep me satisfied until lunch – and that’s after a workout!  This one is a peanut butter plant protein ball with chocolate chips!  Delish!

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Lunch: Hu Kitchen salmon cake and curried sweet potatoes.  Repeat but my favorite food ever!  This was close to a $15 meal, once again becuase I live in NYC, but either way it was a splurge becuase I was eating on the go in between appointments.

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Snack: Green smoothie topped with raspberries, granola and almond butter!  Quick, nutritious and delicious!

 

 

Dinner: quick ate 2 hard boiled eggs and sweet potato before I took off for a fundraiser.

Again busy life, this is what happens.  Plans change, we have to eat on the run and things don’t always go as planned.  It’s ok!  Some days are better than other and some weeks are better than other.  It’s about consistency and staying to course for the long haul.

Thursday (AM Arm workout with weights and PM spin class)

Breakfast: Red juice, sprouted grain toast with smashed avocado topped with hemp seeds.

Lunch: Tuscan white bean veggie burger (left over from week 1) topped with avocado + sprouted grain toast topped with avocado and 2 hard boiled egg whites(brought these from home).

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Snack: Greek yogurt topped with raspberries, kiwi, almond butter

 

 

 

 

Dinner: I prepared a very simple dish with groceries I had gotten for the week at home.  Thursday night was chickpea and avocado lettuce wraps.  It took about 15 minutes to prep and it was delicious!

 

 

IMG_0441Ingredients:

 

1 can smashed chickpeas (rinsed)

1 avocado

½ lime for lime juice

1 chopped garlic clove

1 cup cooked quinoa

1 pinch sea salt

1 pinch of black pepper

*If you want added topping you can choose cherry tomatoes, tahini or I chose to sauté Brussel sprouts(from week 1) in coconut oil

  • Start with ½ cup quinoa with 1 cup water. I like to prepare with ½ cub of organic no salt broth so you have a bit of flavor.  Bring to a boil and sauté for about 15 minutes.  While you are waiting for your quinoa, smash chickpeas and add avocado.
  • Add the chickpeas and avocado into a large bowl. Mash with a fork until chickpeas are broken or avocado is creamy.  If you want the texture a bit smoother than I put in the food processor to mix well for about 10-15 seconds.  Once it’s chopped you mix in the lime juice, salt & pepper.
  • Add in the cooked quinoa and mix well.
  • Spoon into individual lettuce cups
  • Top with your favorite veggies or sauce and serve.

Friday (Rest Day)

Breakfast:Chocolate Protein Oats

Ingredients:

1/2 cup whole grain oats

1/2 cup water

1/2 scoop Sunwarrior blend chocolate protein powder

1/2 tsp maca powder

1/2 tbsp almond butter

1/2 banana

1/4 cup almond milk or water to mix in after the oats are heated.  Either is fine, the almond milk just gives a creamier consistency.

1.) Mix oats, water, protein powder and maca together.  Microwave on high for 1 minute.  Add almond milk or water, stir and heat for another 30 seconds.  Top with sliced banana and drizzle with almond butter.

Lunch: 2 – chickpea and avocado wraps (leftover from dinner) + 1 hard boiled egg

Snack: Vega One Chai Vanilla protein shake mixed with 1 cup almond milk

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Dinner: Wild swordfish with a side of baked broccoli florets

Bake swordfish for 25 minutes at 400 degrees.  Top with lemon juice and black pepper.  with about 5 minutes remaining top with parmesan cheese.

Chop broccoli into florets and place on baking sheet.  drizzle with lemon juice and 1 tbsp coconut oil.  sprinkle with black pepper.  Bake on 400 for 8-10 minutes.

Serve with a glass of wine and enjoy:)  Cheers!

 

 

Saturday (AM 5 mile run + 2 hour biking through the city)

Breakfast: Post workout – 1 slice toasted sprouted grain bread topped with 1/4 smashed avocado and spinach egg white omelette(made with two egg whites).

Lunch: Brunch with friends mid-biking.  Smoked trout with potato cakes with creme fraiche.  Also had a glass of prosecco and a bloody mary!  It’s all in moderation!

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Dinner: Vegan Kale Salad with spicy curried chickpeas with some wine of course:)

 

Ingredients:

1/2 cup cashew butter

juice of 1/2 lemon

2 cloves garlic

1 tablespoon olive oil

1 tsp dijon

freshly ground sea salt & pepper

2-3 tbsp nutritional yeast (vegan) or parmesan cheese

Grilled chickpeas Croutons

1 can chickpeas rinsed thoroughly

1/2 tsp olive oil

pinch of garlic powder, paprika, oregano, thyme and cayenne.

Preheat oven to 400 .  Combine chickpeas, olive oil, and spices in a baking tray and shake evenly to coat.  Roast chickpeas for 30-35 minutes, or until chickpeas become lightly browned and crisped.

While the chickpeas are roasting, make the caesar dressing.  In the base of a blender or food processor, add in cashew butter, lemon juic, hemp seeds, garlic, olive oil, dijon mustard, and sea salt and pepper to taste.  Add in the water to achieve desired consistency.  Spoon dressing into a jar and set aside while you prep the kale.

Wash and chop the kale, removing thick stems pieces.  Place kale in a bowl and drizzle with caesar dressing.  Using your hands massage dressing into kale until thoroughly coated and leaves begin to feel smooth and silky.  Toss in roasted chickpeas and top with nutritional yeast or parmesan cheese.  Serve & Enjoy!

 

 

 

Work snacking healthy and simple

Looking for some nutritious snacks at work without all the prep time?  There are just some days we all don’t even have time to use the restroom, so why would we have time to go out to lunch let alone prepare lunch the night before?  The alternative then becomes the processed, sodium packed foods you find in your frozen food aisle at the grocery store, salad bar at work or the nearest food emporium.  This can not only become expensive but it tends to typically contain hidden calories and fat even though you think you are eating healthy!

The other option is taking time to meal prep on Sunday or the night prior.  Now I’m a huge proponent and love to prep, but with life, work, families and etc. it sometimes becomes an impossible feat.  Most of us are not in the business of body building and have many other priorities so it becomes this monster of a task to have healthy prepared meals in advance.  Now in the absence of having prepared meals, you start to snack and if you were any where like I do, the snacks are NOT healthy!

I’m here to help make this easy and take out the guess work and added stress.  I’ve had numerous creative trials with my office snacks & lunches and as long as you have a few simple ingredients it takes 2 minutes to create something delicious and nutritious.

Things to pack for this easy snack.

  1. Plain Greek Yogurt.  I prefer Fage or Siggi’s plain because they are low in sugar (<5g) and high in protein (15-17g) per 150g container (or individual size).
  2. Granola.  Whether it’s prepared or homemade the secret is to look for natural granola without the sugar.  My gauge is typically to search for granola with 10g of sugar or less, which is hard to find!
  3. Fresh Fruit.  Always have some on hand to add to any smoothie or bowl.  Berries and bananas are a staple for me because they are easy to add.  While traveling a banana and apple work great.
  4. Protein Powder.  No matter where I am, its always on me.  Either opt for a small container or the single serve pouches are great for carrying in your purse, suitcase, cupboard, laptop bag for work and etc.  Never leave home without it.  I prefer plant based options like Plant Fusion, SunWarrior, VegaOne, Garden of Life and many more.
  5. Superfoods.  I buy bulk hemp seeds, dried goji berries, chia seeds, maca powder, spirulina and more to have on hand at all times.  These can be easily added to any smoothie or bowl and are easy to take in small plastic containers or ziploc bags.  There are many health food stores that also sell individual pouches of these items as well.

Directions:

  • Mix a scoop of the protein powder(or 1 serving size) with the greek yogurt (1 serving size).  Once you have formed a good mixture that is evening mixed you are ready to add the toppings.
  • Chop up 1/2 banana and lay the slices on the mixture
  • Add your fresh or dried fuit
  • Add 1-2 tbsp of granola

Sprinkle with your superfoods and you are ready to enjoy a tasty protein packed snack!

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Strawberry protein powder + greek yogurt 2 tbsp Goji berries 1/2 Banana 1/2 tbsp chia/hemp seeds 1 tbsp granola

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Let me know your thoughts on what you like to see posted!  I’m no journalism major by any counts but I love sharing healthy recipes, workouts, and just inspiring in any other way I can to help YOU lead a healthy life.

PB Protein bites (V,GF)

One of the most vital times to replenish your body is within 30 minutes after a workout.  Throughout the years I’ve spent training and trying to get the perfect balance of when to eat and what at to eat, and this has been my discovery.  I started noticing my recovery was faster, I had more energy throughout the day, and during my future workouts I had to ability to push harder during the most challenging parts of my workout.  The right meal at the right time makes all the difference.  Your body needs the right fuel to gain muscle and improve fitness levels.

I started playing with the recipes that had the right combination of carbs and protein.  I also wanted something that would be quick and I could throw in my gym bag and eat immediately after a workout.  One of the recipes I whipped up that’s quick, easy and delicious are these peanut butter protein bites!  I absolutely love them!  I store them in individual bags in the freezer and pull them out every morning and throw them in my workout bag.

Combine the following in a large bowl:

1/2 cup of vanilla flavored protein powder( I use pea/rice/hemp & chia protein or use your protein powder of choice)

1 cup quinoa or millet puffs (found in the cereal aisle at most health food stores with no additives like sugar and etc.)

1/4 cup water

1/2 cup natural peanut butter

2 tbsp raw agave

1/4 cup cacao chips

Mix thoroughly and form into 1- 1 1/2″ balls and place on a flat cookie sheet.   Makes about 6-8 balls. Place into freezer for about 30-45 minutes.  Place into individual baggies for easy use and enjoy after a workout or enjoy as a snack.

PB Protein Bites