I am so excited to be sharing this recipe with you! It is too good not share. This recipe is perfect for breakfast or for a midmorning post workout meal. It packs a punch with protein and fiber which will keep you full and energized throughout the morning....who doesn't love that!? Overnight oats are simple to make and are perfect for those mornings where you are super busy. Try them out and let me know what you think : )
Ingredients: Yield: 1 serving
Time: 5 minutes
Happy First Day of Summer Everyone!!!!!
I hope you all are enjoying this beautiful weather. I am so incredibly happy that it's finally here and also because I am typing this outside :)
So this is the post you all have been anxiously (ehhh probably not) waiting for! I am absolutely obsessed with making roasted vegetables. They are super easy to make, you get to experiment with different spices and different veggies, and you literally can't screw it up. Okay....you might if you forget about them in the oven. The key is JUST DON'T DO THAT and you will be golden...and so will they :D
The weirdest thing when trying to make the recipe you post is that you are legit having a photoshoot with food which is the funniest thing to see in my opinion. I feel like I should be saying things like "Turn your head to the left....yes...awesome...now give me an angry face!" Again...maybe it's just me!
In all honesty, it is pretty difficult at first to take pretty pictures. Not even of food but of anything! My house for a majority of the day is dark, primarily in the kitchen which doesn't do me or my pretty food any good! So I do the best I can :)
Here is a great example of why I love roasted vegetables. I know time and busy schedules for many people is one (if not the number one) reason of why they can't seem to eat healthfully. But preparing foods and making them even just a couple of days in advance will save you so much time, especially if you have an insane schedule.
So this afternoon, right after my workout, I didn't have any sources of protein prepared (I usually have chicken or tempeh on hand). I don't usually like to drink protein shakes after a workout because I would much rather eat whole foods instead. I quickly remembered how I roasted cauliflower, broccoli florets, and sweet potato last night. I thought of the quickest protein source I could think of and BAM! Lunch is served.
This is so quick, so good for you, full of vitamins and a ton of other things that I could list off but...who wants to read that ;) Cooking the eggs took literally 2 or 3 minutes. I plopped them on top of my remade veggies and I was set. And to top it all off....it's delicious.
Many people have their way of making roasted veggies. I think my mother has taught me the best way and now you can be the judge of that.
First start out by picking your favorite vegetables. I find that fresh broccoli, cauliflower, brussels, and sweet potato work perfectly. If you are feeling ambitious, try carrots, asparagus, onions, etc...the list goes on. I would not advise you to use frozen veggies because they will just come out pretty soggy and not crunchy at all. And crunchy veggies is out goal!
The first thing you will do is wash them all thoroughly. Cut them as you please. I like to cut my sweets pretty thin so they are almost like chips and give a nice crunch. My other veggies I just kinda cut in half, long way, basically however I want.
I then plop them into a Ziplock or freezer bag together (pictured above). I then add my oil and my spices. Don't worry, I will put the whole recipe below with the measurements and all.
For oil, I usually like to stick with canola or olive oil because those are filled with healthy good for you fats. And honestly, you can't have perfectly roasted veggies without the oil because that is what makes them so golden. For spices, if I am in a time crunch or am just lazy, I stick with Mrs. Dash seasonings. My favorite is the garlic and herb or onion and herb. If you are looking for something a bit extra...I even sprinkle some grated parmesan cheese in the bag. This can add to the crunch too!
Lastly, line your cooking sheet with foil and spray lightly with pam. I like to do the foil because it avoids me scraping any poor burnt veggie off the sheet. Put them in the oven and wait for your creation to be done!
The amount of vegetables you use is really dependent on how much you want to prepare. If you are cooking for a family, make 2 sheets! If you prepping for a couple of days, do 2 sheets or if you are doing it for dinner for you and another, do 1! Again, the ingredients I have listed are all based on what I usually like to make...or can fit onto the sheet.
I hope you all enjoy them! Let me know what you think :)
Ingredients Yield: 3-4 servings
Preparation Time: About 10-15 minutes
Baking Time: 30-50 minutes
* Side Note: I like to just sprinkle over the veggies most of the time without measuring. As long as all of them are covered that is all that matters.
* Side Note: Add some more spices after you put the on the pan if some look a little sparse.
We are finally keeping a consistent 80 degrees here in Rhode Island so let's hope it stays that way!
If you follow me on Instagram, you may have seen my story about this particular blog post which is about stepping OUT OF YOUR COMFORT ZONE. I love this topic because it honestly changed me and my outlook on life for the better.
Many of us (if not all of us) can completely relate to this. The comfort zone is a great place to be...nothing changes...you don't have to fear failure....and you don't have to fear looking stupid (but who actually knows what that looks like or what it means?)
It may be this picture below ;) One of my best I must say!
It is all great...until...you stop growing...you stop reaching new heights...you stop reaching for goals because that particular area of work (or whatever it may be) is comfortable and reliable. But what if you are just settling and not doing what you love?
YOU WERE MADE TO DO INCREDIBLE THINGS. Yes, you. Your existence on this earth was no mistake. You have talents and gifts that others do not. So why hold them captive? Why keep them bottled up inside of you when you know you could possibly make a difference in something or someone?
The biggest regret you will have in life is not taking that chance whether it be playing a new instrument you have been longing to learn, starting up your own business, or just living adventurously. There is no other time than now... now is the best time to go for it.
Now...I could go on and on about this topic. But you didn't come here for that! :) We will save that for another post or video when I have the chance.
This is not only about your career but about taking chances in life. Raise your hand if you have ever said NO to an opportunity because you were scared of the 'What ifs.' I know I am. Maybe you were scared about going on the dance floor for fear of looking silly (I look like an idiot 100% of the time while dancing!)....
...or maybe you had a fear of going on the trip because of X, Y, and Z. I am definitely guilty of this one.
But let me tell you from experience...I would not be where I am today if I did not push myself out of my comfort zone. I am forever grateful for this profession I chose because of that. I grew up as an introvert. I hated being in the public eye...hated even being seen and would for sure keep my mouth shut in fear that someone would criticize or lash back on what I was saying. Years of bullying helped with this one for sure.
But all of that changed when I started to do the things that I feared most.
I pushed myself to volunteer, to reach out to people, to speak in front of crowds, etc. And none of that would have been possible if I had stayed in my little bubble of comfort. Remember in my bio where I said that I love talking in front of crowds or public speaking!? This is the reason why! I pushed myself to do that. I didn't think of what could go wrong. I just went for it. And every opportunity that presented itself to me to publicly speak or to speak in class I took because I knew it would help me grow more comfortable in that area.
So what are you waiting for!?!?!?
5 reasons of why you need to get out of your comfort zone
1) Your confidence in yourself will skyrocket!
2) Great opportunities will come your way.
3) You may uncover hidden talents or gifts.
4) Challenging yourself will help you grow in your career and your life.
5) You will feel happier and more motivated.
Remember, everyone is different. If you love where you are at, then you don't have to change a thing! But if you are someone who feels stuck in life, just try your best.
Life is not a race. We shouldn't try to go through it so quickly to get to the end or finish line. Rather think of it as a journey. Enjoy each moment you have and enjoy the process of changing your life. I am glad that I did.
So raise your hand if you like cornbread?...everyone!? GREAT!
This recipe is probably one of my favorites that my mother makes. It has chia seeds which basically look like little bugs but are full of so many health benefits.
Chia seeds are filled with anti-inflammatory Omega-3's and antioxidants. For just 2 tablespoons, it has 11 grams of fiber , 4 grams of protein, and contains a significant amount of calcium, phosphorus, and magnesium. So basically....you should put them in everything you make ;)
Chia seeds are also very versatile. You can put them in your oatmeal in the morning to thicken it up and add more substance, or you can sprinkle them into your yogurt for a little more a healthy topping.
Enjoy the recipe! :)
Ingredients Yield: 9 slices
Preparation Time: About 10-15 minutes
Baking Time: 20-25 minutes
* Side Note: We like to use Silk vanilla soy milk. It gives it a slightly sweeter taste.
These bad boys look too good to be healthy right!? WRONG!
These aren't your typical calorie and sugar laden muffins. They have a healthy twist to them. They are made with some pretty awesome ingredients like BANANAS, GREEK YOGURT, and HONEY! What's not to love!
If you are not a baker...don't worry. These are so simple to make and do not take a lot of time at all. So give them a try and let me know what you think :)
Ingredients: Yield: 12 muffins
Preparation Time: 10 minutes
Cook Time: 20 minutes
*Side Note: When you use whole wheat pastry flour, it comes out a lot more dense and somewhat flat. Still very delicious but if you like a lighter, more fluffy product definitely use the all-purpose flour!
* Side Note: You can either combine the wet ingredients by putting it all in a blender, or you can just put all the ingredients into a bowl and mix with an electric mixer.
These muffins are best served warm, and even better when kept in the refrigerator for the next day!
I'm Kelsey. I am a Master's student and Dietetic Intern at URI. I use this blog to share my journey in Dietetics and to share credible nutrition information, delicious recipes, and...basically anything else that is on my mind ;)
I am not a Registered Dietitian, nor am I a personal trainer. This blog is simply a documentation of my life. Although I am not a Dietitian I am incorporating the lessons I learn while studying to become a Dietitian. These opinions and views are mine and taken from my experiences. The views I express should not be taken as medical advice. Although I may share my workouts and give tips, some may not be right for you. Please speak with a medical professional before making any changes to your current routine.