Author Archives: ashleymichelle

A New Year’s Cleanse & Post-Holiday Detox Salad


Posted by ashleymichelle

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Twas’ a few days after Christmas, and all through the kitchen

 

There were desserts and leftovers tempted to go missing…

 

But please don’t give in! You must be your best–

 

So you can look amazingggg in that NYE party dress!

 

I know, I know. It’s SO hard! After a day (days?) of  indulging in festive desserts and drinks, those holiday goodies are still calling your name (and that slice of Mom’s famous apple pie just looks so darn good!). But you won’t give in…right? (Riiiight??) No! Of course not!  And do you want to know why?

 

Because you have willpower!

You have strength!

You have a gift card to go buy those adorable skinny jeans!

You can say no! 

(And you can bring all of those treats to your office’s break room!)  

 

There. You see?

No excuses ;)

 

But in all seriousness, while it’s perfectly healthy to let yourself  indulge now and then, it’s equally important to get your body back on track after you let the whole healthy-eating thing slide for a few days. And what better time for a fresh start than heading into the new year?

Now, I’m not suggesting everyone start a crazy-pants diet or a liquids-only cleanse, like, tomorrow–I actually just finished up a fabulously easy, 6-day cleanse which I will be sharing soon (for those interested in a stricter detox program)– however, it is perfectly possible to give your body a break without purchasing an expensive program. By choosing to eat all-natural, healthy, organic, and nutritious foods, you can work towards detoxing your body naturally while revitalizing your insides, beautifying your outsides, and getting back that youthful, energetic glow.

 

And who doesn’t want that!?

 

To get you started, I thought I’d share one of my favorite detox salads that always gets me feeling light, refreshed, and on top of my game after too much food, too little sleep, and a lot of fun ;) .

 

But first, here are a few quick tips on how to gently detox your body the easy way:

 

1.) DRINK WATER!

Photo Credit: http://rbgsocialclub.files.wordpress.com

This may seem so simple, but it’s super important. If you’re anything like me, you probably don’t drink as much as you should. Water keeps your brain hydrated and fully functional, replenishes/carries oxygen to your cells, rids your body of toxins, gives skin a healthy glow, helps to maintain your body weight, and aids in digestion/absorption of food. The amount of water each individual needs may vary depending upon factors like  exercise and time of year it is, but experts suggest that 2 quarts is a healthy bet. Trade water or decaffeinated tea for your daily cup of coffee for the best detox results. It is important to stay away from caffeine during a detox due to its dehydrating properties.

 

2.) KEEP IT CLEAN!

Photo Credit: http://athleanx.com

 

My general rule of thumb is simple: If I can’t pronounce it, I shouldn’t eat it! There are lots of nasty, processed foods out there that can wreak havoc on your body…and even if something is marketed as “healthy,” oftentimes it isn’t. Get into the habit of looking at the list of ingredients before you buy or eat something. If the list tends to have more than 6 ingredients, it most likely includes processed junk that won’t be doing your body any favors. By eating foods as close to their natural state as possible, your body is able to break them down easier and save its energy for more important things…like clearing up your skin, and exercising! Choose items that are all-natural, and free of hydrogenated fats, tran-fats, added sugars–including deceptively healthy (and natural) syrups, dehydrated cane juice, honey, and molasses. (Hint: Anything ending in “ose” or “ol” are probably code words for sugar.) I promise, once you cut these things out of your diet for a few days, you’ll feel (and look!)  like a million bucks!

3.) EAT FIBER!

Photo Credit: http://www.organiclifestylemagazine.com

Organic Fruits, veggies, and whole grain options like brown-rice or quinoa, and beans, nuts, and seeds (in moderation) are essential to any detox regimen. Fiber acts like a scrub brush inside your body– clearing out your colon and intestines of icky, toxic, sludge and waste. Some of the best fiber-filled foods are dark, leafy greens, broccoli, cabbage, artichokes, beets, sea vegetables, carrots, apples, avocados, pears, oranges, kiwi, berries, flax seeds, walnuts, almonds, sunflower seeds, lima beans and navy beans.

 

4.) GET PLENTY OF VITAMIN C!

Photo Credit: http://www.biohealthcoverage.com

Vitamin C is an essential, water-soluble vitamin and a powerful antioxidant that helps detoxify the body and rid the body of cell-destructive free radicals. Vitamin C also supports immunity/wound healing and aids in bone, skin, and collagen formation/tissue growth and repair. Since the human body cannot manufacture vitamin C on it own, it must be consumed through diet. Fruits and veggies are the best source of this vitamin, particularly citrus fruits, tropical fruits, melons, berries, leafy green vegetables, green peppers, tomatoes, cauliflower, cabbage, and broccoli.

 

5.) RELAX! BREATHE!

Photo Credit: http://www.colocrm.com

Oxygen is quite honestly one of the most important nutrients in the human body, yet it’s something we totally take for granted. Think about it–when was the last time you reallythought about your breathing? Chances are if you take a moment to notice how you breathe you’ll find that it’s short and shallow. However, deep breathing is much healthier and has amazing health benefits.  Through deep breathing,  the body is able to take in more oxygen–thus ridding the body of the blood’s waste–carbon dioxide. Deep breathing also helps with relaxation and aids in reducing stress, anxiety, and depression. Short, constrained breathing can cause mental fog, fatigue, decreased tissue function and a sluggish lymphatic system while deep breathing acts as a pump for the lymphatic system (the system which carries away the body’s nasty toxins–think of it as the body’s natural sewer system). When the body is not taking in enough oxygen, the body’s lymph fluid is not flowing efficiently, and therefore the body cannot detoxify properly. This can lead to a variety of health issues, like fatigue, inflammation, muscle loss, weight gain, and high blood pressure. (I guess those yogis have it right after all!)

 

6.) SWEAT IT OUT!  

Photo Credit: http://www.whattoexpect.com

Physical exercise is one of the best ways to detoxify your body and eliminate environmental toxins (through sweating). It improves your skin (by boosting circulation), gives you that healthy, post-exercise glow, and helps to keep the body’s internal organs running at peak efficiency. Physical exercise also helps to regulate blood sugar which can help reduce sugar cravings that may lead to unhealthy binge eating. Looking for another great way to feel clean and refreshed? Hit the sauna or steam room! While there isn’t any conclusive clinical evidence that saunas promote detoxification, I still love to sweat it out in there a few times a week. It’s relaxing, helps to loosen up my muscles, and makes me feel incredibly lean and refreshed afterwards.

 

I challenge you to incorporate these detox tips into your daily routine for a few days and assess how your body feels. I guarantee once you begin to see how wonderful your body responds to the healthy changes, you’ll be hooked! For a more comprehensive list of foods to incorporate into your diet, check out this link–it covers the top 50 detox foods (many of which are in my detox salad!) My detox salad recipe (below) is the perfect way to start off your clean-eating detox program. It can be eaten for lunch and dinner or even as an afternoon snack in between meals. It’s quick and easy and will have you feeling healthy, light and revitalized in no time at all!

 

Post-Holiday Detox Salad

 

 

Ingredients: (all organic)

  • 1.5-2 cups of kale (torn or shredded)
  • 1/2 cup of shredded carrots
  • 1/2  of an apple (chopped)
  • 1 tablespoon on fresh parsley
  • 1 tablespoon of fresh cilantro
  • 1/4 of an avocado (chopped)
  • 1 tablespoon of raw sunflower seeds
  • Fresh lemon juice (1/4 to 1/2 of a lemon worth)
  • Flax oil (for drizzling–you could use olive oil if you wanted, but flax oil has great cleansing benefits).
  • Black pepper (to taste)
  • Cayenne pepper (to taste)
  • Optional: fresh grated ginger and a dash or celtic sea salt

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Directions:

  • Mix all the first five ingredients together in a bowl.
  • Drizzle with flax oil and lemon juice and massage the dressing into the salad.
  • Add cayenne pepper, black pepper and any other spices (tot taste) and massage well again.
  • Top with raw sunflower seeds and avocado and ENJOY :) .

 

 

It’s important to keep in mind– those who are used to processed, salty, packaged foods may have a hard time at first with the taste of natural, fresh, real foods. But please, please PLEASE don’t give up too soon! I PROMISE you’re taste buds will change over time and you will become more accustomed to the taste of natural ingredients. Eventually, your body will actually crave these things!

 

The best detox advice I can give however is to just stick with it and take baby steps. If you try to overhaul you entire diet in a day you’re just setting yourself up to fail. Start by revamping one meal a day, then two, then try swapping that bag of M&Ms for a bag of grapes or munch on some carrot sticks and hummus instead of vending machine potato chips. As with any lifestyle change, it takes effort, and yes, time for your body to get used to the new habits–especially if you’ve been on an unhealthy path for a long time. Just keep in mind…the rewards are SO worth it! Whether you’re trying to fit into that teeny tiny bikini for your upcoming vacation, training to run a half marathon, or looking to have more energy to chase around your kids, remember…

 

What you put into your body determines what you get OUT of your body!

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It’s your life. Don’t you deserve to be the best version of YOURSELF that you can be?

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I sure think so :) .

 

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Healthfully Yours,

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Ashley Michelle

 

 

 

Sources:

How to Eat Clean

What to Eat-Limiting Sugar

What is Clean Eating

Vitamin C to Detox the Body

Foods that Cleanse the Colon

Benefits of Alkaline Foods

 

 

 


Healthy Gingerbread Cookie Squares (Gluten-Free!)


Posted by ashleymichelle

 

Hey all you gingerbread men out there!

 

Hang on to your gumdrop buttons…

 

There’s a new kind of gingerbread in town 

 

(and you ain’t got nothin’ on these guys ;) ).

 

From gingerbread cookies and coffees to my latest obsession, gingerbread spice tea, this festive holiday flavor has invaded kitchens and coffee shops everywhere…not that I’m complaining! I pretty much adore gingerbread anything and everything–and I’ve been on quite a roll this week (gingerbread oatmeal, gingerbread smoothies, gingerbread spread…). But don’t worry! I have plenty more recipes to come.

 

Something about gingerbread is just so warm and cozy–pretty perfect for the warm and cozy holiday season, don’t you think? Unfortunately, I do have a teeny tiny bone to pick with this cute little Christmas treat…

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I only look cute... (Photo Credit: www.browneyedbaker.com)

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Why oh WHY are gingerbread cookies always so gosh darn hard and crunchy??

 

Now, I don’t know about you, but I’m more of a soft-and-chewy-cookie kind of girl. So, naturally, I set out to create a recipe that achieved just this.  And lo and behold…after a few test runs, I finally ended up with a batch of batter that was the perfect consistency for cookie bars, cookie pies, or cookie squares.

 

An added bonus? Not only is this festive dessert vegan, but it’s high in fiber and gluten-free too. Success!

 

Woah, woah…wait. Healthy cookie squares?

 

Don’t mind if I do! ;)

 

Healthy Gingerbread Squares (Gluten-Free!)

 

 

Ingredients:

  • 1 can of garbanzo beans
  • 1/2 cup of brown sugar
  • 1/2 cup of blended oats (pulse in a food processor or blender until oats turn to flour)
  • 1/4  teaspoon of salt
  • 1/4 teaspoon of baking soda
  • 1 teaspoon of baking powder
  • 1-2 teaspoons of pumpkin pie spice or cinnamon (feel free to add more if you’d like them extra cinnamon-y like me).
  • 1/8 teaspoon of powdered ginger (feel free to add more if you’re a ginger fan–also like me).
  • 2 tablespoons of all-natural applesauce
  • 1 teaspoon of pure vanilla extract
  • 1.5 tablespoons of coconut oil
  • 1 tablespoon of molasses

 

Directions:

  • Preheat oven to 350º.
  • Blend the garbanzo beans, applesauce, vanilla, coconut oil, and molasses in a blender or food processor until very smooth.
  • Next, add in the brown sugar followed by the rest of the ingredients.
  • Blend everything again until very smooth.
 
 
 
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  • Pour into a brownie pan, or pie pan (depending upon whether you want bars, squares, or a cookie pie).
  • Cook for 45 minutes, or until the top browns and begins to crack (it will look gooey, but that’s okay–the gingerbread will firm up a bit as it cools).
 
 
 
 
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  • Cut into squares, bars, or slices and eat as it, or drizzle with chocolate, add a mountain of whipped cream, or spread a big ol’ smear of my pumpkin pie frosting on top!
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Chewy. Gooey. DELICIOUS.

 

And that’s NOT the way the cookie crumbles ;)  

 

 

Healthfully Yours,

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Ashley Michelle

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Very Berry Vitality Vinaigrette (Fat-Free!)


Posted by ashleymichelle

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Dress me up.

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Dress me down.

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But don’t you dare dress me in artificial ingredients!

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There’s no way around it. It’s December 1st and the Christmas countdown has officially begun! That means the next four weeks will be full of good food, good company, and a little bit (a lot a bit?) of indulging. This also means that it’s SUPER important to be present–as in take a step back, re-focus your diet and get your body back on track when needed.

Don’t get me wrong, it’s perfectly healthy to splurge every now and then–but the real key is knowing when to listen to your body, say no, and pass on that second cookie (I know, I know, it’s hard!). And what better way to detox your body than by filling it up with fresh, healthy, colorful, and vitamin-rich ingredients!

 

That perfect get-your-body-back-on-track meal?…

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Salad, of course!

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Okay, so typically I try to stay away from the stereotypical “salad-loving-vegan” posts–mainly because people tend to think if you are vegan that’s all you CAN eat. Now, If  this blog teaches you anything at all, I hope it teaches you that this is SO not the case! (Just check out my recipe page). I will admit, however, that I do adore a good salad. To be quite honest, it’s my favorite meal. It may seem boring to some, but I could literally eat salad all day every day for the rest of my life.  No joke!

But just to be clear (before you go thinking I’m crazy), please note that my salads are not your typical salads. They’re more like 10-ingredient-throw-everything-you-have-in-your-refrigerator-in-the-bowl salads.Case in point… they’re HUGE! And lettuce is the least important ingredient. But no matter how fancy smancy your salad gets, you obviously can’t forget the most vital detail of all…

 

Salad dressing.

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This key component has the ability to make or break your salad. And I think we can all agree that there’s nothing worse than a fabulous salad that’s underdressed, overdressed, or dressed in something just plain awful. Now I have to admit, I spent many years avoiding oil-based dressings, sauces, or pretty much any condiment-like product containing fat at all costs. Instead, I chose fat-free or sugar-free versions thinking they were the healthier options. This couldn’t have been be further from the truth. In fact, these so-called “healthy” dressings are chock full of refined sugars, artificial sweeteners, corn-syrup, chemicals, and other processed ingredients. Kind of counterintuitive when the whole point of eating a salad is to fill up on fresh, natural, healthy ingredients and give your body a boost huh?

 

Thankfully, I came to realize that olive oil is not the devil. In fact, it’s SUPER healthy (in moderation of course)! But I do understand that every now and then (especially after a few days of splurging) it feels great to give your body a break and cut back a little on added fats while still amping your nutrient intake. So, that’s why I created my own version of a fat-free, refined-sugar free, and artificial-ingredient-free dressing that will wow your taste buds and revitalize your body. No guilt necessary! :)

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It’s both tart and sweet with just a hint of heat.

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An added bonus? It’s pretty too!

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Salad: Butter lettuce, avocado, sesame sticks, sliced apple, dried cranberries, and Very Berry Vitality Vinaigrette

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Very Berry Vitality Vinaigrette

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Ingredients:

  • 1 cup of mixed berries (fresh or frozen–I used frozen berries and thawed them in the microwave)
  • 1/3 cup of 100% orange juice (I used bottled but I think fresh would be even better!)
  • 2 tablespoons of 100% pure maple syrup
  • 3 tablespoons of apple cider vinegar
  • Salt
  • Pepper
  • Cayenne pepper
  • Optional: a squeeze of lemon
Directions:
  • Put everything in a blender (I used my Nutribullet) and blend until smooth.
  • Add salt, pepper, and cayenne pepper to taste.
  • Drizzle over a healthy salad!
  • Store in the fridge for 4-5 days.
  • Note: You may prefer a sweeter dressing (I like mine a little on the tangy side) so feel free to add a tad more maple syrup if you prefer the taste.  
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Those holiday cookies ain’t got nothin’ on you now!

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Healthfully Yours,

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Ashley Michelle

 


Spiced-Up Cranberry-Orange Holiday “Stuffing”


Posted by ashleymichelle

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Get your forks ready…

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Because you’ll want to eat THIS stuffing for breakfast, lunch, and dinner.

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Yep. It’s just that good.

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Yesterday I was out for a very quick and very chilly 6-mile run during my lunch break (one of the many perks of working right by the Charles River) when I started thinking about what to make for Thanksgiving. I absolutely love experimenting in the kitchen and testing out new recipes around the holidays– there are just so many cozy ingredients to use in such a short amount of time! Plus, the holidays provide me with LOTS of willing (perhaps unsuspecting?) taste-testers and food critics to impress ;) .

 

I don’t know about you, but I come up with some of my best ideas while working out– especially recipe-related ideas (I guess I just get reallllly hungry burning off all that energy :) ).  It’s no wonder, then, that I came up with this amazing recipe right around mile four as I was passing the Mass. Ave Bridge.

 

Now, my aunt who hosts Thanksgiving (and pretty much every other holiday!) is  a regular Martha Stewart through and through. From the food being served to the table decor, she has the whole Thanksgiving spread thing down to a science. If there’s a traditional Thanksgiving dish to be found, you can bet it’s on her table! Therefore, the last thing I wanted to do was step on her toes or throw off the system by bringing a repeat Thanksgiving dish. That meant traditional stuffing was out, and my healthy, vegan, spiced-up “stuffing” was so IN.

 

Since I won’t be getting my protein from the Thanksgiving turkey like the rest of my family, I knew I wanted to whip up a tasty dish that would be both filling and protein-rich. Quinoa was the obvious choice here– just 3.5 ounces packs 14 grams of protein! However, since some members of my family (especially the boys) can be pretty picky, (I can hear them now… “QUIN-WHAT??”) I wanted to balance this healthy grain with something a little more familiar, like couscous, to please all palates.

 

Spicy, sweet, and fruity with just a touch of heat…

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This dish is sure to be an instant crowd-pleaser!

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Spiced-Up Holiday “Stuffing”

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Ingredients:

  • 1/2 cup of Israeli couscous
  • 1/2 cup of quinoa (I used a mix between red and white quinoa)
  • 1 large apple, chopped (I used Fuji)
  • 1 large pear, chopped (I used Bosc)
  • 1 cup of kale (shredded)
  • 1 cup of carrots (shredded)
  • 1/2 cup of 100% carrot juice (I used Trader Joe’s brand)
  • 3/4 cup of low-sodium vegetable broth (I used Trader Joe’s brand)
  • 1/4 cup of dried cranberries
  • 1/4 cup of shelled pistachios
  • Juice from 1/2 of an orange
  • 1 cinnamon stick
  • 1/2 teaspoon of pumpkin pie spice plus 1/4 teaspoon (feel free to add more/adjust to taste)
  • 1/2 teaspoon of cinnamon plus 1/4 teaspoon (feel free to add more/adjust to taste)
  • 4 teaspoons of coconut oil
  • Dash of ginger
  • Dash of pepper
  • Optional: Dash of cayenne pepper
Directions:
  • Heat one teaspoon of coconut oil in a medium skillet and toast the couscous until lightly browned. Remove from heat.
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  • Pour carrot juice and vegetable broth into a medium pot, then add toasted couscous, quinoa, and cinnamon stick.
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  • Bring the mixture to a full boil and then reduce heat to low.
  • Simmer for 10-15 minutes (until quinoa is fully cooked and little white sprouts appear). Remove cinnamon stick.
  • Mix 1/2 teaspoon of pumpkin pie spice and 1/2 teaspoon of cinnamon to cooked stuffing mixture.
  • In a medium skillet, heat one teaspoon of coconut oil.
  • While oil is heating, toss apple and pear chunks with 1/4 teaspoon of cinnamon and 1/4 teaspoon of pumpkin pie spice.
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  • Turn heat to medium high and add apple/pear mixture. Cook until fruit becomes soft and sticky, then add the fruit mixture to the stuffing mixture.
  • In same skillet, heat one teaspoon of coconut oil on medium heat and sauté kale until wilted. Add the kale to the stuffing mixture.
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  • In same skillet, heat one teaspoon of coconut oil on medium heat and sauté shredded carrots until soft and wilted. Add the carrots to the stuffing mixture.
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  • While the pan is still hot, add the dried cranberries and pistachios. Quickly stir the mixture around until cranberries are soft (30 seconds or so).
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  • Add the cranberries and pistachios to stuffing mixture.
  • Squeeze the juice from half of an orange into the stuffing mixture and season with ginger, black pepper, and cayenne pepper (to taste).
  • Mix well.
  • Garnish with a cinnamon stick and an orange peel.
  • NOTE: If stuffing is too dry, add a splash of carrot juice or vegetable broth to moisten it up a bit.
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Go ahead. Stuff yourself :) .

 

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Healthfully Yours,

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Ashley Michelle

 

 

 


My, OH MY! Pumpkin Pie


Posted by ashleymichelle

 

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Three words.

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Easy as pie.

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Need I say more?

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Didn’t think so.

 

I’m not sure if you’ve noticed but the holiday season is fast approaching…as in, um hiiii— It’s HERE!

 

It’s hard to believe that just a few short weeks ago I was apple picking, foliage hunting and getting ready for Halloween. Now I’m trudging to work in my Ugg boots and a marshmallow-y jacket (hot?) while fighting the harsh reality that I will in fact need to purchase some tights–that is, if I plan on wearing a dress or a skirt to work anytime soon.

 

It’s true. As soon as Halloween ends you might as well kiss the fall goodbye because Christmas commercials and decorations have been taking over since 11/1– and we haven’t even had the chance to gobble up our Halloween candy yet!

 

Speaking of gobbling…we can’t forget that festive little holiday hiding between all the ghouls and the garland! It is the holiday for feasting on all things delicious after all. And seeing that this has become a recipe-filled blog…I just couldn’t skip out on Thanksgiving! (Looks like my gingerbread men cookie cutters will need to stay in the cupboard for a couple more weeks. Sorry guys).

 

Now, in years past, Thanksgiving was always a rather difficult holiday for me. It can be a little bit of a bummer when you follow a different diet than your meat-eating family, and it can also get pretty old being pinned as the outcast or “odd one” at the table. If I had a dollar for every time someone asked “what is Ashley going to eat?”  I’d be a very rich woman :) . I’m prepared for this year to be no different–except for one little thing…

 

This is my very first Thanksgiving as a VEGAN.

In fact, this will be my first holiday season as a vegan.

 

YUP. If I thought being a vegetarian was hard, this new detail will certainly make this festive season a tad more interesting, to say the least.

 

I’ll be honest. I worry that I’ll be considered rude for passing up a home-cooked meal that I know took hours and hours to prepare. I worry that I’ll put a damper on the holiday or be considered high maintenance and difficult (sound familiar?). But that doesn’t seem very fair now, does it? After all, Thanksgiving is meant to be a day full of gratitude– a day to reflect, accept and be thankful for all that we have. It’s a day to surround ourselves with family, friends, and loved ones. It is not a day to judge others or think about what we don’t have and what we haven’t become. So why, then, should I be stressing over what other’s think about the lifestyle I’ve chosen to follow?

 

Well, quite frankly, I shouldn’t.

 

I’m thankful to be happy and healthy and filled with love.  And that’s why I plan to enjoy a tasty vegan meal without judgement. )There are bigger problems out there then what someone chooses to eat for dinner people :) ) And who know, maybe my yummy contributions will be a hit among some of the non-vegans at the table.  All it’s going to take is some extra preparation and a hefty dose of confidence and creativity.

 

Oh…and a LOT of recipe testing ;) !

 

So what’s the best way to enjoy being with family during the holidays without worrying about the food? By winning over some non-vegan friends and family members with some healthy and delicious seasonal dishes of course!

 

But first, let’s start with everyone’s favorite part of the meal….DESSERT! (I promise you. Everyone will love this pie. And they’ll never guess what the secret, healthy, ingredient is).

 

 

My, OH MY! Pumpkin Pie

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Fat-Free Cookie Pie Crust:

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  • 1/2 cup quick oats (blended)
  • 1/2 cup whole wheat pastry or spelt four
  • 1/4 cup brown sugar
  • 1/4 teaspoon baking soda
  • 1/4 teaspoon salt
  • 1/4 – 1/2 teaspoons cinnamon or pumpkin pie spice etc…
  • 1/2 teaspoon pure vanilla extract
  • 1/4 cup unsweetened applesauce
  • 6 drops of vanilla stevia drops (depending upon how sweet you want your crust. I bought the 365 brand stevia drops at Whole Foods, but there are many different kinds available out there.)
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Pumpkin Pie Filling

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  • 1 package of silken tofu (I used Morinaga Silken Tofu–I find it doesn’t leave an aftertaste. I can’t vouch for any other tofu brands like Nasoya, but feel free to give it a go!)
  • 1 can of 100% pureed pumpkin
  • 1 tablespoon of coconut oil (you can decrease this if you’d like to keep it fat-free, but I think it tastes better with the oil)
  • 1 tablespoon of almond milk
  • 1 teaspoon of pure vanilla extract
  • 1 tablespoon of pumpkin pie spice
  • 1 teaspoon of cinnamon
  • 1/4 teaspoon of salt
  • 1-2 tablespoons of cornstarch
  • 1/3 to 1/2 cup of brown sugar (depending upon how sweet you’d like your pie–I actually used 5 tablespoons, but if you would like a sweeter dessert, feel free to increase this)
  • 10-20 drops of vanilla stevia drops (depending upon how sweet you’d like your pie, an if you’d like a hint of creamy vanilla).
  • Pecans for decoration
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Pie Crust Directions:

  • Preheat the oven to 375º.
  • Mix all the dry ingredients together in one bowl and mix the wet ingredients in another.
  • Combine wet and dry ingredients together and mix well.
  • Spray a 9-in pie pan with all natural cooking spray.
  • Press the dough into the pie dish until fully covered with dough extending slightly up the edges of the dish.
  • Bake pie crust for 9-10 minutes (until slightly browned– do NOT over-bake or the result will be very dry!)
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Pie Filling Directions:

  • Reduce oven temperature to 350º.
  • Blend all the ingredients in a food processor or blender until very smooth.
  • Pour pumpkin pie mixture into the baked cookie pie crust and bake again for 45 minutes (or until the top begins to split and turn golden brown).
  • Let the pie cool and serve at room temperature. Feel free to serve with a squirt of whipped cream!
  • Store covered in the fridge for 3-4 days, or slice pie and layer slices between wax paper and freeze in an airtight container.

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The final product should look a little something like this…. :)

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The result is a creamy, delicious, and sneaky holiday dessert!

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Traditional pumpkin pie is full of fat and calories from the flour, evaporated milk, eggs, and loads of sugar, yet it’s often the healthier dessert option at most holiday tables.

 

I promise you NO ONE will know this pie is LOW-FAT, high in FIBER & VITAMIN A (pumpkin!) and high in PROTEIN (tofu!). I challenge you to make the switch!

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Hey…who says holidays can’t be healthy? ;)

 

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Healthfully Yours,

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Ashley Michelle

 

 


Eating Vegan in Italy…YES it’s Possible!


Posted by ashleymichelle

Tutto è meglio con il vino! (Everything is better with wine ;) )

 

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As the Italians say…

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Mangiare! Mangiare!

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And so, I did :)

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C’mon…you don’t have to tell me that twice!

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As a mentioned in this post, eating a plant-based diet while vacationing in Italy proved to be far from difficult– mainly because fresh food and produce is so readily available over there. Fruit and veggie stands dot the streets, making it easy to grab a healthy snack during the day or to stock up on bread, wine and salad fixings to whip up and easy dinner back at the hotel.

 

If you want to go out for a nice Italian dinner, don’t worry! It’s not even close to a problem. I found that the majority of restaurant menus included a variety of tasty vegan and vegetarian-friendly sides, soups, and appetizers in the antipasti (small bites/appetizer), zuppa (soup), insalata (salad), and contorni (side dishes) sections of the menus. Order a few small dishes and voilà! You have a tasty meal.

 

Another bonus? You really don’t have to worry about butter being used to cook your food in Italy because Italians use olive oil for everything! I never had to bother anyone with questions about preparation or ask my server to omit any butter or sauces. In fact, I don’t think I saw butter once the entire time I was there–even when toast was served at breakfast. And who needs butter when the olive oil tastes so ahh-ma-zinggg?! Believe me…after you taste real italian olive oil (cold press, first press), your life will change forever. Okay, a bit dramatic, but I swear it’s true! Eventually I broke down and bought a very expensive bottle of E.V.O.O. because the cheap stuff you find over here in the U.S.  just doesn’t seem to cut it anymore.

 

And last but not least…we can’t forget about dessert!

 

What’s my personal favorite you might ask? 

 

Why, GELATO of course! 

 

Believe it or not, you can find dairy-free gelato at many gelato shops in Italy. If you’re looking for something fruity and refreshing, try the sorbetto. It’s much like sorbet in the U.S. only better. This treat doesn’t contain milk and it’s made of mostly water, fruit, and sugar. But if you’re craving something sweet, creamy, and a tad bit indulgent…be sure to look for soy-based gelato (soia= soy). This gelato is made with soy milk, and let me warn you now…it’s super addictive! I went crazy for the pistachio gelato at Gelateria Blu Ice. Even mom (who isn’t vegan) liked it :)

 

The list below highlights some of my favorite dishes to order while in Florence and Rome: 

 

  • Grilled vegetables (verdure grigliate ): Typically grilled eggplant, onions, zucchini, red peppers, artichokes, tomatoes, and/or radicchio drizzled with olive oil and pepper.
  • Bruschetta: Toasted bread rubbed with olive oil and garlic and finished with a variety of toppings such as diced tomatoes, basil, and/or truffle spread.
  • Roman artichokes (carciofi romani): Artichokes that are trimmed of everything inedible and cooked in olive oil, herbs and garlic.
  • Jewish artichokes (carciofi alla giudia): Fried artichokes.
  • Sautéed spinach (spinaci saltati): Spinach sautéed in olive oil, lemon, and pepper.
  • Vegetable soup (zuppa di verdure): Exactly that :)  typically a tomato-based, mixed-veggie soup.*
  • Minestrone (literally means “big soup”): A thick soup made with pasta, beans and vegetables such as onions, celery, tomatoes, and carrots.*
  • Tuscan bean soup (zuppa di fagioli toscana): A soup typically made with cannellini beans, diced tomatoes, carrots, celery, escarole, onions, leeks, olive oil, garlic, basil, oregano, rosemary, chili peppers, and bay leaves.*
  • Pasta fagioli: A meatless stew made with cannellini beans, ditalini or elbow pasta, garlic, spices, onion, olive oil, and tomato.*
  • Mixed salad (insalata mista): Mixed greens.
  • Bread and oil (l’olio d’oliva e pane): Bread with dipping oil.
  • Pizza (pizza marinara): Pizza with tomato sauce (no cheese).
  • Angry pasta (pasta all’arrabbiata): Pasta with spicy marinara sauce.**
  • Oil and beans (olio e fagioli): Beans cooked with sage and olive oil.
  • Fresh fruit (frutta fresca): Seasonal mixed fruit commonly found on the dessert menu.
  • Gelato (gelato di soia): Soy-based gelato.
  • Cooking styles: all’ agro (boiled),  fritto (fried), cotto (baked), ripassati in padella (cooked and sauteed in olive oil, garlic, and hot pepper).
  • Gluten-free options (senza glutine): polenta (boiled cornmeal), farinata (bread made using chickpea flour), risotto (a rice-based dish–just be sure to check that the broth is gluten-free), gnocchi (a pasta/dumpling dish traditionally made with potato).

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*These soups are typically made without meat, but it is always best to check with the waiter to make sure the broth isn’t meat-based and that there is no cheese added on top. Just ask if the soup is made “senza carne e formaggio ” (without meat and cheese). 

**Fresh pasta is often made with eggs. If you order a pasta dish, make sure to ask for “pasta secco,” or dried pasta.

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And now to share a few photos of some of my favorite Italian foods (and a few of my Mom’s!). 

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Try not to drool all over your keyboard ;) .

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Grilled veggie plate.

 

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Nothing like bruschetta and wine for the perfect mid-day snack :)

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My salad from Dolce Vegan, the vegan restaurant right across the street from our hotel in Florence!

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Mom's falafel and potato wedges from Dolce Vegan.

 

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Bread and olive oil at our wine tasting.

 

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Soy hazelnut gelato :) .

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Mom's pizza :) .

 

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My beautiful Mom enjoying some coffee granita, a semi-frozen dessert made from sugar, water, ice, coffee-flavoring and whipped cream. Sadly, not vegan...but I could totally make my own version ;) (future recipe post??).

 

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Bread and wine. Need I say more?

 

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Peach and berry sorbetto.

 

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Gelato break for Mom and I ;)

 

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Tuscan bean soup!

 

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Vegetable soup.

 

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More gilled veggies.

 

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Strawberry-lemon sorbetto.

 

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Ahhh-mazinggg vegan chocolate pie from Dolce Vegan!

 

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Wine from Dolce Vegan. LOVE the little ladybug :) .

 

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The assortment of wines we tasted at the winery in Chianti.

 

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Dried fruit at the market in Florence.

 

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Spices, fruit, and veggies at the Florence market.

 

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A store-owner rearranging biscotti in the shop window.

 

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Gelato and pastries in a shop window (not exactly vegan, but very pretty! Maybe I'll work on healthy vegan waffles and doughnuts next ;) ).

 

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The best treat of all? THESE gorgeous shoes! Sadly these sexy little numbers didn't find their way home with me...but someday I swear, these beauties will be mine ;) .

 

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Healthfully Yours,

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Ashley Michelle

 

 

 

 

 

 

 

 


Vivere la Vita Italiana!


Posted by ashleymichelle

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Buongiorno Prettyfitlifers!

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Thank you everyone for allowing me to take a brief blogging hiatus while on vacation in bella Italia. Please, don’t hate me! I promise you I have lots of pictures and Italy-inspired recipes to make up for it ;)

Now, I have to admit, I wasn’t originally planning on devoting an entire post to something trip-related. The last thing I’d ever want to do is bore you with stories about myself. However, after hearing all kinds of crazy concerns and responses from people who questioned me about being a VEGAN in (gasp!) Italy…I decided I had to at least touch on the subject.

 

Plus… this amazing country  is just too beautiful to keep to myself :)

 

The vacation planning started last year after I won a European trip for two from work (Best First Year Employee…woop woop!). I’m not much of a world traveler, nor have I gone on many vacations in my lifetime (Grandma’s house was always the name of the game people) so the opportunity to go on this trip was seriously a dream come true in more ways than one. I was EXSTATIC.

 

But where oh where to go…?

 

Almost instantly I knew the decision had to come down to Italy or Greece. I’ve always wanted to visit both because they are full of SO much interesting history (Greek mythology and the Roman Empire?! Now these were the subjects that actually kept me awake in history class).

 

So, how did I make up my mind? Well, the conversation in my head went a little something like this…

 

“Hummus or wine? Hummus or wine? Hmmm…WINE!”

And that was that :) .

 

Clearly–after some veryyy difficult back and forth–I settled on Italy. And honestly, how could I ever go wrong with a country full of so much culture and beauty…and FOOD!

 

Oh. Right. Food.

 

I hadn’t  even thought about the whole food thing until other people started questioning how I’d manage a vegan diet abroad.

I couldn’t believe some of the comments that were immediately thrown my way when I’d excitedly reveal my vacation plans. Things like “But what are you going to eat?” “You aren’t going to be able to eat anything!”  ”Oh…you CAN’T be vegan in Florence! Don’t tell anyone..they’ll think you’re crazy!” “You know, it’s okay to splurge…you CAN have a little cheese and meat and it won’t kill you.”

But my personal favorite was this little zinger (and ironically, I don’t think this person honestly meant for it to be taken as a caustic comment)…. “I almost feel bad for you, and your Mom. You won’t be able to enjoy anything. No cannolies, croissants, cheese…NOTHING….None of the things that make people want to go to Italy.”

 

Woah.

Hold up.

Feel bad for me?

 

Why? Because I’m going to one of the most amazing countries in the world?

 

Now, I’ve gotten used to just smiling and shrugging off most of the negative vegan comments that pop up on a regular basis–sometimes it’s really just not worth getting into an argument over (shout out to my fellow vegans and vegetarians! You know how it goes :) ). But this one remark hit me a little harder than most– not because that person hurt my feelings (believe me, they didn’t), but because they were so blatantly blind to the fact that their reality and their opinions might not be the same as someone else’s, and that’s okay. But what was even more hurtful, was the notion that somehow my choices were going to be a burden on my mom and take away from her experience.  Mark my words: the LAST thing a vegan/vegetarian wants to be is a BURDEN on others. In fact, I long for the day when someone won’t question my choices or pass judgement and act as though I am being difficult/high-maintenance/judging THEM (and I’m sure many other people can echo this sentiment). So that comment really hit me close to my heart because, well, I often do worry that my lifestyle will be a downer for those around me. But is that a fair thought? No. Not at all. Everyone is entitled to be different. As for me, well, I happen to follow a plant-based diet.

Perhaps the best thing about Italy for that person may have been the buttery pastries and cream filled desserts, but for me, the history, the architecture, the art, the way of life, the girl time I got to spend with my Mom…these were the things that drew me to this lovely country. Neither of us are right or wrong here. And hopefully you don’t need me to eat a croissant to have some fun :)

So. Please, please, PLEASE…don’t ever feel bad for me, or anyone else who may not be exactly the same as you. My lifestyle isn’t a punishment. I’m happy, healthy, and I’m following this path in life because it helps me to be both of these things.

And you know what actually happened when I went to Florence and Rome? I had an incredible time in two remarkable Italian cities with my best friend–my Mom. And guess what? I had absolutely NO problem following a vegan diet in Italy. In fact…in many ways it was much easier than going out for dinner right around here in the U.S.! As a matter of fact, there was a vegan restaurant right across the street from my hotel in Florence, and I found soy gelato in Rome. Pretty cool, huh? So, to answer the skeptics’ questions. No, not once did the fact that I was vegan get in the way of my fun or… my Mom’s. Everything turned out perfectly, to my pleasant surprise.

 

Oh…and most importantly, remember people…

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WINE IS VEGAN ;)

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(And that’s all that really matters, right?!)

 

One of the great things about my trip was that I was able to take a break from taking solely food photos (okay, I did take a few food photos while I was there…) and focus more on landscape, people, and scenery. Over the course of my eight day trip, I managed to take over 800 photos (I know. CRAZY).  So, naturally, I thought I’d share some of my favorites with all of you! Don’t worry, my next post will be all about the  yummy, vegan-friendly food I discovered on my trip– including a recipe for  a classic Tuscan dish that had me hooked all week long.

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Florence

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The Duomo (Basilica di Santa Maria del Fiore) is easily the most magnificent sight to see in Florence...and my personal favorite! It served as the main church of Florence upon its completion in 1436. The interesting colors come from the pink, green, and white polychrome and marble panels covering the facade of the building. If you can handle the twisting, turning, dark climb to the top...you will be greeted with the most beautiful views of Florence and surrounding Tuscany.

 

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A view from the top of the Duomo

 

Climbing up the Duomo! It's a looooong way up....463 steps up, and 463 steps down...

 

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A view from Giotto’s Campanile, free-standing tower that's part of the complex of buildings that make up the Florence Cathedral on the Piazza del Duomo in Florence. I ran the 414 steps up and 414 steps down right before it closed so I could get a shot of the sun setting over Florence. Who needs the gym when you've got a tower?? :)

 

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A street full of vendors in Florence. You can haggle for the best prices ;)

 

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A street view of Florence after a quick sun shower.

 

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Dolce Vegan! An adorable little vegan restaurant steps away from my Florence Hotel :) Perfect, no?

 

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A view of the River Arno by the Ponte Vecchio--a Medieval stone closed-spandrel segmental arch bridge known for its many gold-specialized jewelry shops

 

 

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Mom loves taking pictures :) here I am on the Ponte Vecchio getting ready to do some jewelry shopping (ahem...browsing)!

 

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Found this adorable lock at the top of the Duomo, but I've found locks like this all over Italy! Legend says if you and your loved one leave a lock on a gate in Florence and throw away the key, your love will be eternal <3

 

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Locks at the Ponte Vecchio.

 

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Chianti

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The beautiful Chianti countryside.

 

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My adorable Mom :)

 

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Vin Santo dessert wine at the tasting in Chianti (SO delicious! I bought a bottle and brought it back home to the U.S.!)

 

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Wine bottles in the wine cellar at the Castello del Trebbio (Trebbio Castle) which was once home to the Pazzi family, rivals of the Medici family. When the husband and wife who owned the winery both passed away in 1990, their daughter decided not to sell any of the wine made that year as a tribute to her parents. The wine still remains untouched in the cellar at the castle today.

 

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Rome

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Another picture of the Colosseum :)

 

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The sun shining over the Pantheon

 

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An incredible view of the Ancient Roman Ruins

 

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A pretty view of the ruins from ground level. I love the colors in this picture--the green grass and the bright blue sky. Perfect day!

 

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Roman Graffiti--so cool! I kept finding the same style images all over Florence and Rome

 

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This one is my favorite! Roma IS for lovers <3

 

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After a long day of walking in Rome, it's mandatory to recharge with a sip of espresso at a sidewalk cafe :)

 

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Fruit stands in Italy are everywhere! All the produce is so fresh and has so much flavor. This stand was near the Ancient Ruins in Rome.

 

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The Spanish Steps are found between the busy Piazza di Spagna (at the bottom) and the Piazza Trinità dei Monti (at the top). The movie Roman Holiday (with Audrey Hepburn) made these steps famous in America.

 

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Look who I found at the ancient ruins...Caesar!

 

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Night shot of the Piazza Navona--full of venders selling lovely paintings.

 

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Enjoying the fountain at the Piazza Navona!

 

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The Trevi Fountain is one of the most popular attractions in Rome. Legend says that if you toss a coin in the fountain over your shoulder, you are destined to return to Rome (needless to say, I tossed MANY coins in that baby!).

 

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Our tour guide in the Vatican museums pointed this out-- Michelangelo's initials! He carved them into the very stone he would sit on while working on his sculptures at the Vatican.

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This is the incredible altar at St. Peter's Basilica. The 98-foot tall structure is called a baldacchino, and it stands beneath the dome and above the altar. The ornate piece of art was designed by Gianlorenzo Bernini and is made out of bronze.

 

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This well-known sculpture, Pietà, sits in St. Peter's Basilica and was created by Michelangelo between 1498 and 1500. It is considered to be one of the greatest works of sculpture ever created during the Italian High Renaissance.

 

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A beautiful dusk shot of the Vatican. That's my Mom in the front taking pictures (of course!). This was taken seconds before the skies opened up and a crazy, yet quick, thunderstorm rolled in! Yes...we got caught in the rain. Thankfully as soon as a drop falls from the sky, vendors hit the streets selling umbrellas for 2 euros a piece!

 

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Fabulously Yours,

 

Ashley Michelle

 

 

 

 

 

 

 

 


Naughty Biscotti (Gluten-Free!)


Posted by ashleymichelle

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Being ordinary is so boring.

After all…

Sometimes it’s fun to break the rules ;)

 

I hope you’re ready. Because things are about to get naughty in the kitchen.

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And when it comes to rules…this next recipe BREAKS. THEM. ALL.

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It all started when I was hit with a doozy of a cold earlier this week. All I wanted to do was throw on pj’s and curl up on the couch with my fuzzy leopard blanket and a hot mug of tea.

 

Lots and LOTS of tea. (I can’t even begin to tell you how many  different variations of tea I have going on in my cupboard right now).

 

And you know what goes great with a cup of tea? Or coffee, if that’s how you roll…

 

BISCOTTI!

 

Okay, okay. Before you think I’m crazy… just hear me out. I already know what you’re thinking.

 

“Biscotti?! That hard-as-a-rock excuse for a cookie?” And yes. That’s exactly what I’m talking about. Except the biscotti I’m referring to isn’t the least bit crunchy, dry, or hard to chew. In fact, MY biscotti recipe is just the opposite.

 

Soft and chewy like a cookie, but with that distinct biscotti flavor?

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IMPOSSIBLE!

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Or is it…

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You just may never, EVER want traditional biscotti again. Plus… this biscotti is gluten-free and full of fiber and protein!

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Guilt-free and delicious?

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If eating naughty biscotti is wrong…baby, I don’t want to be right.

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Ingredients:

  •  2 cans of organic garbanzo beans (preferably low sodium)
  • 1/4 cup of pureed pumpkin
  • 3/4 cup of brown sugar (you can definitely get away with less sugar if you are used to eating low-sugar desserts, however, this amount satisfies even the non-vegan sweet tooth).
  • 1 heaping cup of blended oats
  • Slightly under 1/4 cup of almond milk
  • 1/2 teaspoon baking soda
  • 1/2 teaspoon salt
  • 2 teaspoons baking powder
  • 1-2 tablespoons coconut oil
  • 1 tablespoon vanilla extract
  • 1/2 teaspoon almond extract
  • Slivered almonds (for sprinkling)
  • Chocolate chips (for sprinkling and melting as a drizzle).
  • Optional: Sweet Leaf Vanilla Creme stevia drops
Directions:
  • Preheat the oven to 350º
  • Blend all the ingredients in a food processor until VERY smooth.
  • Spray a baking dish (8×8 or 9×9 should do) with all natural canola oil cooking spray or coconut oil cooking spray.
  • Pour batter into a baking dish and bake for 45-50 minutes (top should begin to crack but inside should be chewy).
  • Drizzle with melted chocolate/chocolate chips (using vegan chocolate chips) and almonds slivers.
  • Slice into bars and EAT!

 

This is definitely one cookie that WON’T disappoint ;)

 

I have to admit. The inspiration for this week’s recipe came from another source as well. You see, biscotti is traditionally an Italian dessert originating from the city of Prato (the name comes from the latin word biscoctus, which means “twice-baked/cooked”). Well, I just happen to be traveling to Italy for the next 10 days! My plane leaves in a couple of hours so I HAD to get one last post in before I take a short break from the blogging.

Don’t worry! I promise I will have LOTS of fun stories and recipes and pictures to share. Plus, it should be pretty interesting being vegan in a country known for it’s not-so-vegan cuisine :)

 

Have any of you ever traveled to Italy? What was your favorite part? I’d love to hear so I can compare comments when I get back!

 

 

Ciao Bellas!

 

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Healthfully yours,

Ashley Michelle

 

 

 

 

 

 

 


Healthy Cinnamon Apple Pie Squares (Gluten-Free!)


Posted by ashleymichelle

 

I hope you’re single.

 

Because you’re about to FALL IN LOVE…

 

And you’re definitely NOT going to want to share this tasty treat with anyone but yourself ;)

 

So, just in case you haven’t caught on yet…I’m kiiiiind of obsessed with all things FALL (as I explained in my last post). But finally– TODAY, September 22nd, it became official!

Sure, I go through that whole “mourning period” as soon as Labor Day rolls around and it’s time for those little white sundresses and bikinis get packed up and stored away– but as soon as the first cool day with sunny skies, a light breeze and ZERO humidity shows up…I wonder why I ever thought I’d miss the hot and sticky summer at all!

 

But you know what’s really the best part of all about this time of year?

 

FALL FLAVORS.

 

I’m talking about apple, pumpkin, carrot, raisin, cinnamon, clove, and nutmeg. I mean…how could you NOT be hooked? Once you start combining these ingredients together, they just keep getting better and better!

 

YUM :)

 

And these fall staples aren’t just flavorful and delicious… they’re SUPER healthy too (you can read about the health benefits of these ingredients in these two of my past posts). Unfortunately, this time of the year, many of these popular ingredients are often transformed into unhealthy, buttery, and sugar-filled desserts like crisps, cobblers, cakes and pies….OH MY!

 

Kinda defeats the purpose of all the vitamin-rich spices and fruits nature has to offer in the fall. Don’t you think?

 

Thankfully there are plenty of delicious ways to makeover those decadent fall desserts (get excited…there will be many more recipes to come!). Just a few simple ingredient swaps can significantly knock down the fat and calorie content without sacrificing that oh so sinful taste fall desserts have come to know so well. This next recipe tastes just like apple pie…but in the form of a sweet and gooey cake (it also pairs OH so perfectly with a warm mug of apple cider :) ).

Trust me…Your tastebuds will never know what hit em’!

 

Me? Healthy?

 

 

Guilty as charged!

 

Healthy Cinnamon Apple Pie Squares

 

Ingredients:

  • 1 can organic garbanzo beans
  • 1 cup blended oats (just blend whole grain oats in a blender until it becomes a flour-like consistency).
  • 1/2- 3/4 cup organic brown sugar (NOTE: Don’t panic! You can definitely cut down on sugar here–especially if you are used to healthy makeover desserts. However, I found this amount of sugar to appeal to all tasters alike…vegan, non-vegan, health-conscious and dessert lovers).
  • 1/3 cup organic, unsweetened, applesauce
  • 1-2 tablespoons of coconut oil (You could try to omit this in order to make it lower in fat, but be sure to increase the applesauce by 1-2 tablespoons instead).
  • 1 very large organic apple, chopped (or two smaller apples, chopped).
  • 1 tablespoon pure vanilla extract
  • 1 tablespoon plus 1/2 teaspoon cinnamon
  • 1/4 teaspoon nutmeg
  • 1/2 teaspoon salt
  • 1/2 teaspoon baking soda
  • 2 teaspoons baking powder
  • Whole grain oats for sprinkling
  • Optional: 15-20 drops of Sweet Leaf Vanilla Creme drops or 2-3 packets of stevia (depending upon whether or not you want the batter sweeter. I suggest lots of taste-testing ;) ).
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Directions:
  • Preheat the oven to 350º.
  • Blend everything together EXCEPT the apple in a high-speed blender or food processor (NOTE: if you do not have a large, strong blender or food processor, you may have to make the batter in batches).
  • Mix in the chopped apple.
  • Pour batter into an 8×8 pan.
  • Cook for 45 minutes, or until the top is browned and beginning to crack.
  • Set aside and cool for 20 minutes. Cut into squares.
  • Serve warm. Top it off with whipped cream or ice cream if you’re feeling crazy!
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A dessert that’s full of fiber and protein and is also GLUTEN-FREE?

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Don’t even think about trying to resist… 

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I guess looks can be deceiving after all ;)

 

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Healthfully Yours,

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Ashley Michelle

 

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Toasted Sesame Green Bean & Carrot Salad


Posted by ashleymichelle

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Open Sesame!

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That’s EXACTLY what your mouth will be saying after just one bite of this amazingggly tasty dish.

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Last night I was doing the whole “I’m hungry but have nothing to eat” refrigerator routine.

You know the one I mean.

It goes something like this…

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Open the refrigerator door.

Stare.

Scan.

Close the refrigerator door.

Walk away.

Return five minutes later hoping the refrigerator fairy paid a visit and snuck something spectacular in there while you weren’t looking.

 

(Please tell me I’m not the only one who does this.)

 

After the third try, I realized that the refrigerator fairy was probably not going to answer my wishes (much to my dismay). So there I was, once again, left to rummage around in an attempt to gather some ingredients remotely meal-worthy.

 

And well, I did just that.

Rummage away.

 

During my rummaging, however, I happened upon a vibrant bunch of carrots and a crispy bag of french style green beans.

 

Hold on.

Green beans?

How did those get in there?

 

You see, I’ve been in a little bit of a vegetable rut lately. Do you ever get like that?  Same old salads for lunch, same old chopped veggies for a snack…yada, yada, yada) And frankly…I’ve been pretty darn bored with my typical routine. See, while I pretty much adore every kind of veggie out there, I’ve never really been a green-bean-loving gal. And it doesn’t help that I’ve yet to discover how to prepare them in a way that I actually enjoy. Ironically, I bought a bag of green beans from Trader Joe’s this past weekend as a form of  personal protest. As I held the bag of beans in my hands and tossed them into my shopping basket, my mind unwittingly decided “I WILL enjoy green beans!”  I suppose I was trying to convince myself that I could grow to love these healthy little veggies if I just forced myself to eat them enough.

 

Can you guess what happened next?

Days later, they still sat untouched.

 

Shocker.

 

But desperate times call for desperate measures…

And my tummy was desperately hungry!

 

 

If you didn’t like green beans before reading the recipe…

 

TRUST ME.

 

You will now!

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Toasted Sesame Green Bean & Carrot Salad

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Ingredients:

  • 1 small bag of organic carrots (or 1 lb. worth)
  • 1 bag of organic french green beans (or 1 lb. worth)
  • Rice vinegar (for drizzling)
  • Sesame oil (for drizzling)
  • 3-4 tablespoons of sesame seeds
  • 1-2 teaspoons of coconut oil (for toasting)
  • Salt and pepper (to taste)
  • Optional: Sliced avocado and/or edamame

 

Directions:

  • Chop and slice your carrots into strips.
  • Boil your carrots and green beans for 5 minutes or so (I like my veggies slightly crunchy).
  • Drain your veggies and set aside.
  • In a small pan, heat your coconut oil on medium high heat (until melted and swirled around the entire pan).
  • Add in the sesame seeds and turn heat to high.
  • Quickly stir the sesame seeds around the pan with a wooden spoon until toasted and browned (make sure you keep stirring or you will risk burning your seeds!)
  • Toss your veggies and sesame seeds together. Add salt and pepper to taste.
  • Plate your veggies and generously drizzle with rice vinegar and sesame oil.
  • Optional: Top with sliced avocado or mix in some shelled edamame.

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The best part about this dish other than the fact that it tastes amazing???

It’s low-fat, low-calorie, and good for you!

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Health Benefits of Green Beans:

 

Photo Credit: http://www.savoryreviews.com

 

 

 

 

 

 

 

 

 

 

 

 

 

 

  • High in fiber (improves digestion and colon health).
  • Low calorie (1/2 cup has just 15 calories).
  • High in antioxidants (Antioxidants help rid the body of free radicals that can damage cells and cause cancer).
  • High in vitamin A, C and folic acid–an essential B vitamin (Vitamin A and C strengthen your immune system and vitamin C and folic acid help the body metabolize protein).
  • High in calcium (1/2 cup of green beans has 31.5 mg of calcium).
  • Higher in protein than other vegetables (1/2 cup has 1 gram of protein).
  • Contains trace minerals of potassium and iron.

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Health Benefits of Sesame Oil:

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Photo Credit: www.kfoodaddict.com

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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  • High in antioxidants.
  • Good source of vitamin E and vitamin K (Vitamin E lowers cholesterol and vitamin K makes proteins necessary for blood clotting and healthy tissues and bones).
  • Lowers blood pressure.
  • Lowers glucose and blood sugar levels.
  • Acts as a diuretic (by lowering sodium content).
  • Contains omega-fatty acids (Fatty acids are essential for brain growth and development. They also help reduce inflammation and reduce your risk of cancer, heart disease and arthritis).
  • Improves skin health (On an internal level, sesame oil enhances the effects of vitamin E and antioxidants. Externally, sesame oil has antibacterial and anti-inflammatory properties).
  • Contains important minerals such as iron, magnesium, calcium, and copper.
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Carrots are crazy healthy too! Read all about the health benefits of these orange veggies in my “Call Me Crazy Carrot Smoothie” post! 

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All I can say is thank goodness for an empty fridge….

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Or I wouldn’t have discovered the TASTIEST way to eat green beans!

 

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Healthfully Yours,

Ashley Michelle

 

Sources:

Health Benefits of Sesame Oil 

Is Sesame Oil Good for the Body?

What are the Benefits of String Beans

Nutritional Value of String Beans