Three Things

1. Hey look, it’s me on 6ABC on Philadelphia! I’m talking healthy breakfast for kids, but all my recipes are something that everyone can enjoy. It’s so important to meal prep so you have healthy breakfast choices all week. I always try to stay away from sugary breakfast options and it’s especially important for kids to stay away from them too! Check out my Breakfast page for more ideas.

2. New food trends are here. Low FODMAP foods are great for those struggling with gastrointestinal issues and it may also help decrease your uncomfortable symptoms. Fermented foods (like my favorite kombucha) are also great for gut health and pack on the probiotics. Various plant based food trends also make the list. What’s your favorite new trend? Mine is definitely fermented foods.

3. Help stop food waste by choosing the “ugly” produce at the grocery store. Good produce is often thrown out or rejected just because it doesn’t appear to be perfect. The “ugly” produce is no less nutritious than it’s beautiful counterparts. Choose the produce that won’t be picked up by others to help reduce food waste.

Raquel

P.S. Special Offer! $60 Discount on your First two Boxes! Code HELLO60FRESH Valid for new customers only. Pronto or Family Box. Ends 12/31/2016. Eat fresh & healthy – Shop Now

Pumpkin Pie Smoothie {Low FODMAP}

Okay guys, it’s pumpkin season! I haven’t indulged in a Pumpkin Spice Latte yet… however as soon as it hits 70 degrees it’s happening. So in the meantime I’ll settle for this delicious low FODMAP smoothie with REAL pumpkin and my favorite pumpkin pie spice. Pumpkin is actually a great source of fiber, potassium, vitamin C and antioxidants. It is packed with carotenoids that give pumpkin its bright orange color. One cup of pumpkin contains 7 grams of fiber, 505 milligrams of potassium and 10 milligrams of vitamin C. Plus there’s a bit of protein in there – about 3 grams per one cup. Enjoy everything pumpkin because fall will be here and gone before you know it!


Pumpkin Pie Smoothie

Ingredientspumpkin-smoothie-2

  • 8 oz French Vanilla ProNourish
  • 1/2 cup pumpkin puree
  • 1/2 tsp pumpkin pie spice
  • 1 tbsp maple syrup
  • 1/2 frozen banana
  • Ice cubes

Directions

Add all ingredients to a blender. Blend until smooth. Sprinkle with extra pumpkin pie spice and enjoy!

Number of servings: 2 | Servings size: 1 cup
Calories: 166, total fat: 2 g, total carbohydrates: 28 g, dietary fiber: 3 g, sugars: 15 g, protein: 8 g

This recipe was developing using low FODMAP ingredients but the recipe itself has not been tested for its FODMAP content.

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Who’s ready for fall flavors? Tell me below!

Raquel

“By posting this recipe I am entering a recipe contest sponsored by Nestlé Health Science and am eligible to win prizes associated with the contest. As a participant in this contest, I also received a free trial sample of ProNourishTM, a low FODMAP nutritional drink developed by Nestlé Health Science. I was not compensated for my time.”

Maple Lavender Mini Cakes {Low FODMAP}

These pretty little cakes are low FODMAP, gluten free, dairy free and the perfect relaxing snack. Using lavender in cooking is similar to using an herb. Lavender is filled with antioxidants and phytochemicals. It is known for its calming effects. You can steep the leaves or eat these mini cakes to help relax and relieve some stress. Lavender also comes as an essential oil which can be used in aromatherapy. A little secret… in my head these were going to be muffins, but some technical difficulties in my apartment kitchen lead to mini cakes instead and I’m not mad about it. Think of these as a spice cake with and herbal twist.

*Sponsored post


Maple Lavender Mini Cakes

Ingredientslavender-3

  • 1 cup oat flour
  • 1 cup almond meal
  • 1 tsp baking soda
  • 1/2 tsp baking powder
  • 2 eggs
  • 1 tsp vanilla
  • 1/4 cup plain almond yogurt
  • 1/4 cup maple syrup
  • 1/4 cup plain almond milk
  • 1 tbsp lemon juice
  • 1/2 tsp cinnamon
  • 1 tbsp lavender
  • Glaze:
  • 1/4 cup plain almond yogurt
  • 2 tbsp maple syrup
  • 1 tsp lemon juice

Directions

Preheat oven to 350 degrees F. Spray two mini loaf pans with nonstick cooking spray. Combine dry ingredients in a large bowl and set aside. Whisk together wet ingredients in a separate bowl. Add wet ingredients to dry and combine. Gently stir lavender into batter. Evenly distribute batter into the loaf pans and bake for 20-25 minutes until toothpick comes out clean. While cakes are baking, make glaze by mixing together plain almond yogurt, maple syrup and lemon juice. Once cakes are cool add glaze and sprinkle with extra lavender.

Number of servings: 8 | Serving size: 1/4 mini cake
Calories: 248, total fat: 11 g, total carbohydrates: 30 g, dietary fiber: 4 g, sugars: 8 g, protein: 8 g

This recipe was developing using low FODMAP ingredients but the recipe itself has not been tested for its FODMAP content.

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Have you ever tried using lavender in cooking? Tell me below!

Raquel

“By posting this recipe I am entering a recipe contest sponsored by Nestlé Health Science and am eligible to win prizes associated with the contest. As a participant in this contest, I also received a free trial sample of ProNourishTM, a low FODMAP nutritional drink developed by Nestlé Health Science. I was not compensated for my time.”

Low FODMAP Diet

There has been a lot of buzz lately about the Low FODMAP Diet. You may be wondering what the heck that is! This is a diet targeted for people who suffer from difficult gastrointestinal symptoms and from Irritable Bowel Syndrome (IBS). Foods high in FODMAPs are thought to trigger certain gastrointestinal symptoms. Therefore, eliminating foods high in FODMAPs may reduce the effects of these foods that lead to pain, bloating and cramping. The product featured below is a new supplement from Nestle that is Low FODMAP friendly!

lowfodmap

What is a Low FODMAP Diet?

All the foods listed below are not recommended on a Low FODMAP Diet as they are all high in FODMAPS. Eliminating these foods with the help of your Registered Dietitian may help eliminate gastrointestinal symptoms. For more information click here.

  • F – fermentable – all foods in this list are fermentable
  • O – oligosaccharides – this includes foods with fructans and galactans such as asparagus, artichokes, broccoli, Brussels sprouts, cabbage, garlic, onions, beans, lentils and soy beans
  • D – disaccharides – this includes foods with lactose such as milk, yogurt, cream, ice cream and soft unripened cheeses
  • M – monosaccharides – this includes foods with excess fructose such as apples, mangos, pears, watermelon, dried fruit and fruit juices, honey and high fructose corn syrup
  • A – and
  • P – polyols – this includes foods with sugar alcohols such as apples, apricots, avocado, blackberries, cherries, peaches, pears, prunes, watermelon, cauliflower, bell peppers, mushrooms, corn and sweeteners

Raquel

“By posting recipes later this week I am entering a recipe contest sponsored by Nestlé Health Science and am eligible to win prizes associated with the contest. As a participant in this contest, I also received a free trial sample of ProNourishTM, a low FODMAP nutritional drink developed by Nestlé Health Science. I was not compensated for my time.”