This a great way to get in some nutrition with a crunch. I recommend mixing the yogurt and Vi-Shape together, then adding in the cinnamon. Add the yogurt mixture on top of the peach and granola.
*For even more of a "homemade peach crisp" feel, nuke the cut peach in the microwave for a few seconds until warm.
With the cold weather fast approaching and schedules getting busier and busier as the holidays quickly sneak up, I've gotten into the routine of making a slow cooker meal each week. It's quick, fast, convenient and delicious. They are easy to throw together in the morning and eat at night after a long day. This is a super easy recipe that is packed full of delicious flavors and doesn't take a lot of time to prepare. I like to top this off with curry powder, but you could use any combination of herbs and spices you want - basil, oregano, garlic powder, just salt and pepper - anything goes!
-4 chicken breasts (range free, antibiotic/hormone free)
-4 carrots, peeled and sliced
-3 red potatoes, peeled and diced
-3 medium parsnips, peeled and sliced
-1 bag frozen organic green beans*
-1 bag frozen organic broccoli*
-2 cups vegetable stock
Place chicken at bottom of slow cooker - add any spices you wish, add the root vegetables first then top with the broccoli and green beans, add the vegetable stock then cook for as many hours as you wish (either low or high). Stir all up and enjoy!
*I used frozen out of convenience, but you could use fresh as well
It is officially fall...the season of apple cider, haunted houses, bonfires and hayrack rides. This time of year the garden is producing all sorts of yummy vegetables: peppers, onions, carrots, butternut squash and LOTS of tomatoes! As sweater weather approaches, warm up with this delicious tomato soup. You can let this vegetarian/vegan and sugar-free recipe cook during the day, then spend a few minutes right before supper doing some final touches then serving. Enjoy!
Garden Fresh Tomato Soup
5 medium carrots - peeled & slicked
2 medium sweet onions - chopped
4 small garlic cloves - minced
2 small green peppers - chopped
30-35 small Roma tomatoes or 16-20 medium Roma tomatoes
1/4 C chopped fresh basil
1/4 C chopped fresh parsley
4 TBS raw, local honey
2 TBS Worcestershire sauce
6 C vegetable broth
1/2 tsp sea salt
1/2 - 1 tsp pepper (to taste)
Set big pot of water on the stove to boil. Continue to step 2 until water boils, then return to step 1.
1. Blanch and peel tomatoes, quarter and put in slow cooker. (I didn't cut the "X" into them, the less work the better for this girl!)
2. Prepare carrots, onions, peppers, garlic, parsley, basil and put in slow cooker.
3. Add honey, worcestershire sauce, vegetable broth, salt and pepper to slow cooker.
4. Set slow cooker to time desired.
5. When the time is up, add batches of the soup to food processor or blender, puree until smooth then add to large bowl. Once complete, add the soup from the large bowl back to the slow cooker to warm.
6. Serve. Optional: Garnish with fresh basil.
Last Saturday at the Pure Barre West Omaha studio I shared one of my favorite Body by Vi recipes and as promised, here is this mouth watering recipe! Great for post workouts, a quick and easy breakfast or an anytime of the day snack. These are made with the nutrient dense Vi Shape Shake Mix.
A few health advantages of the Vi Shape:
Over 25 vitamins and minerals
Vi's exclusive tri-sorb protein blend
Low sodium, low sugar, low carb, low fat
Full serving of fiber
Includes calcium for bone health
Certified OU Kosher
less than $2 a meal!
When fat-free products started emerging on the marketplace, many consumers cut out fats from their diet entirely and loaded up on fat-free items. Unfortunately, many companies that removed fats from their products added sugar to maintain flavor. Needless to say, fats have been a confusing topic over the past couple decades. There are different kinds of fats, some are essentials and others should be avoided entirely. Let me give you the skinny on fats.
1. The body absolutely, positively needs healthy fats - every day. Materials that make up fats are used around our nerves and in the brain to make hormones. Healthy fats give us energy, help us think and maintain coordination.
2. Omega-3 fatty acids benefit the brain, help with blood lipids and help decrease stroke and heart disease risk. Check out my favorite source of Omegas here.
3. Eating healthy fats does NOT make you fat. In fact, it actually can help with weight loss.
4. Low-fat products CAN make you gain weight. Many products that have removed fat compensate by adding sugar to make the product flavorful. Here are 147 ways sugar ruins your health.
Types of Fat
Saturated Fats & Trans-fatty acid - Both saturated and trans fats are considered the least healthy fats and potentially increase risk of heart disease. The general recommendation is to limit consumption of red meats and butter. Both raise 'bad' (LDL) cholesterol in the blood. Trans fats also decrease the 'good' (HDL) cholesterol in the blood. This leads to plaque buildup in arteries and increased risk of heart disease.
Foods high in saturated fats: Animal fats (the fat on meat and skin from poultry, beef, pork), and full fat dairy products (like butter, milk, cheese and cream).
Foods high in trans fats: Partially hydrogenated vegetable oils (if listed as an ingredient avoid entirely), processed foods and baked goods such as cookies, cakes and biscuits. Some trans-fats also occur in beef, lamb, butterfat and dairy.
Monounsaturated and Polyunsaturated Fats - Necessary fats for good health. Both raise 'good' (HDL) cholesterol and lower 'bad' (LDL) cholesterol. Polyunsaturated fats are considered anti-inflammatory and are associated with lower risk of death.
Foods that contain monounsaturated and polyunsaturated fats: Avocados, olives, olive oil, nuts, sunflower oil and seeds, flax seed and oil, walnuts, soybean oil, salmon, sardines, herring, trout, fresh tuna, halibut, sablefish, mackerel, vegetables high in oleic-acid.
Tips to Reduce Saturated and Trans-Fat Consumption
-Eat lean meats (trim any visible fat off meat and remove skin from chicken) and limit red meat consumption
-Limit intake of fatty processed meats such as sausages, hot dogs and delicatessen meats (salami). These foods also tend to be high in added sodium.
-Limit intake of snack foods such as potato crisps, corn chips and chocolate.
-Limit intake of fast foods such as pies, pastries, pizza, hamburgers and creamy pasta dishes.
-When possible, make your own: salad dressings, peanut and nut butters, salsas, pasta dressings, vegetable dishes, etc.
-Grill, bake, steam or poach food instead of frying or roasting.
Who doesn't enjoy a good chicken salad? Unfortunately many store bought chicken salads are packed full of unhealthy ingredients. This is a super simple sugar and mayo free recipe.
6 chicken breasts
1 gala apple
juice from 1 lime
3 TBS apple cider vinegar
1 15oz can water chestnuts
3 celery sticks, chopped
2 1/2 C. chopped grapes
3/4 C. chopped walnuts
2 TBS curry powder
little bit of pepper
8 heaping spoonfuls Vegenaise (about 14oz)
2 TBS raw local honey
Serving Size: about 18. This made a real big batch, cut in half to make a smaller batch.
Preheat oven to 350. Put chicken in baking dish with 1" water. Cover and bake for 50-60min
In big bowl combine: apple, lime juice and apple cider vinegar. Stir well. Add grapes, walnuts, celery, water chestnuts, curry powder, pepper, Vegenaise and honey.
Serving suggestions: on sprouted grain bread, on spinach wraps, on leafy green salad.
This dip is my summer go-to. Not only is this dip packed full of protein and is the perfect summer treat, but black beans have many health benefits. They are high in fiber and antioxidants which help slim the waistline and may aid in disease prevention. Here are some other health benefits you may not know about black beans:
Good source of cholesterol lowering fiber. These beans are an especially good choice for individuals with diabetes, insulin resistance or hypoglycemia because the bean's high fiber content prevents blood sugar levels from rising too rapidly after a meal and helps lower cholesterol. Black beans have a low glycemic index rating.
Help detox sulfites from the body. Molybdenum, a trace mineral found in black beans, is essential in detoxing the preservative sulfite.
Jam packed with antioxidants. According to the Journal of Agriculture and Food Chemistry, black beans are as rich in antioxidants as grapes, blueberries and cranberries.
Bursting with protein at 15g per cup but without the saturated fat found in red meat.
Full of phytonutrients.
Recommended by a variety of health organizations including the World Health Organization, American Diabetes Association and American Cancer Society. Black beans are also recommended in the dietary guidelines of the U.S. Department of Agriculture and the U.S. Department of Health and Human Services. Read more about the recommended consumption of black beans here.
All in all - black beans are a great addition to your diet. I hope you enjoy this dip as much as I do!
FitBritt's Black Bean Dip
2 cans black beans -drained (or about 30 oz cooked black beans)
1 small can diced chili peppers (about 1/8 cup diced raw)
2 TBS Apple Cider Vinegar or Red Wine Vinegar
2 tsp chili powder
2 tsp cumin
1 tsp onion powder
1 tsp garlic powder
1 tsp hot sauce
black pepper to taste
Put all in food processor or blender until desired consistency is achieved. Store in refrigerator. Serve with black bean/quinoa chips or veggies such as cucumbers, peppers, carrots or celery. Can also use on tacos or with other Mexican inspired dishes.
With summer fast approaching we're getting out of the meat and potatoes mode and into the fruit and salad cravings. When the weather starts to heat up, our bodies start to crave different types of food. This has been on my plate a lot lately and I've had many requests for the recipe so I am finally sharing it with you! I recreated an old family recipe to make it a bit healthier and it turned out great - I don't measure, so you will have to do a bit of trial and error..so remember - you can always add more but you can't make less of an ingredient once you add it to the mixture. Enjoy!
Tuna or Chicken Salad Sandwich
1 large can Tuna or 1-2 Chicken breasts, shredded
2 or so spoonfuls Vegenaise
1/2 TBS red wine vinegar
1/2-1 spoonful raw, local honey
salt & pepper to taste
Serve on sprouted grain bread with spinach.