St. Patty’s Pancakes

What better way to begin St. Patrick’s Day celebrations than to make green pancakes!

I used my almond & oat flour pancake recipe and adjusted the wet ingredients so I could add…wait for it…

SPINACH! Yes, I went there. If there is any way I can add veggies to my meals, I go for it. Best part? You can’t even taste it, but you’re still benefiting from the vitamins, minerals, and fiber spinach has to offer.

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St. Patty's Pancakes

  • Servings: 2 servings
  • Difficulty: easy
  • Print

Ingredients:

  • 1 cup almond flour
  • 1/2 cup oat flour
  • 1 teaspoon baking powder
  • 1/4 teaspoon salt
  • 1 teaspoon cinnamon
  • 2/3 cup almond milk, unsweetened
  • 1 cup spinach, fresh
  • 1 tablespoon vanilla extract
  • 1/2 cup unsweetened apple sauce
  • 1/4 cup dark chocolate chips

Directions:

  1. Preheat skillet to ~300 degrees.
  2. In a medium mixing bowl, add almond & oat flour, baking powder, salt and  cinnamon.
  3. In a blender, add almond milk and spinach and blend until all spinach is in liquid form.
  4. Pour almond milk & spinach into dry ingredients. Then add vanilla and unsweetened apple sauce.
  5. Mix well,  but leave a few lumps.
  6. Fold in dark chocolate chips.
  7. Spray skillet. Add 1/4 cup of batter onto skillet and cook ~3-5 minutes on each side. *Cook slowly to prevent burning on the outside and uncooked in the middle.
  8. Serve with your favorite toppings! My favs: berries, peanut butter, banana, and a splash of black berry syrup!

 

What’s your favorite type of pancake?

 

Until Next Time,

Happy Chewing!

Katrina Detter, RD, LDN

Registered Dietitian Nutritionist

Follow me on social media!

Facebook, Pinterest, YouTube: Live Better with Kat Detter

Instagram: @livebetterwithkatdetter

Cauliflower Crust

By now, y’all know my love for pizza…but it is not something I eat very often because it leaves me feeling bloated and lays heavy on my stomach.

However, my FAVORITE alternative is cauliflower crust, and I am so excited to finally share my recipe with you all!

I am sharing my “mini” crusts so the hubs and I can put our own toppings on each, but you could totally make one large pizza crust.

Why cauliflower crust? I have no issues with whole wheat crusts, in fact, I make scratch whole wheat crusts every other month and store in the freezer for quick meal options. However, I love cauliflower crusts because it is another way for me to get vegetables in my diet. Vegetables = fiber + vitamins + minerals + happy gut 

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What’s more is adding even MORE veggies to top my cauli crust for a fully satisfying meal. Here’s the #deats.

 

Cauliflower Crusts

  • Servings: 3 servings
  • Difficulty: easy
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Ingredients:

  • 1 medium head of cauliflower
  • 1/4 cup egg whites (or 1 whole egg)
  • 1/2 cup mozzarella cheese
  • 1/2 teaspoon basil
  • 1/4 teaspoon oregano
  • 1/4 teaspoon Italian seasoning
  • 1/4 teaspoon garlic salt
  • 1 teaspoon nutritional yeast (optional)

Directions:

  1. Preheat oven to 450 degrees.
  2. Line cookie sheet with parchment paper.
  3. Wash and chop cauliflower into small florets. Add to food processor or high powdered blender and pulse until reaches grain-like texture. **You can skip this step by purchasing pre-riced cauliflower in the frozen section.
  4. Add cauliflower to a microwavable safe bowl and microwave for 4-5 minutes. Allow to cool.
  5. Once cooled, using a cheesecloth or dish towel, squeeze as much water out of cauliflower as possible. The more moisture taken out, the better and crispier crust you will have.
  6. In a medium bowl, add drained and cooled cauliflower, egg whites, cheese, and seasoning. Incorporate well.
  7. Form “dough” into two separate balls (or one large).
  8. Place cauliflower dough balls on greased parchment paper and press into pizza crust shape.
  9. Bake at 450 degrees for 15 minutes, then flip sides and bake for an additional 15 minutes.
  10. Top with favorite pizza toppings OR allow to cool and freeze for a quick meal during the week.
  11. Enjoy!

 

Have you ever tried cauliflower crust? What did you think?

 

Until Next Time,

Happy Chewing!
Katrina Detter, RD, LDN

Registered Dietitian Nutritionist

Follow me on social media!

Facebook, Pinterest, YouTube: Live Better with Kat Detter

Instagram: @livebetterwithkatdetter

Apple Nachos

One of my favorite ways to eat apples, these nachos do not disappoint! 

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These apple nachos will fill you up and provide fiber, protein, complex carbs and healthy fat so you have a completely balanced sweet treat, dessert, or midday snack.

Did I mention how simple it is? Takes less than 5 minutes to have a nice treat for you and your family. Best part? These are items you probably already have in stock!

 

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Apple Nachos

  • Servings: 1 serving
  • Difficulty: easy
  • Print

Ingredients:

  • 1 fresh apple, washed (I usually use Pink Lady, Fuji, or Gala)
  • 1-2 tablespoons natural peanut butter, unsweetened
  • 3 tablespoons mini dark chocolate chips (I like Lily’s chocolate if I have it in stock)

Directions:

  1. Wash and slice apple into strips.
  2. Place apples on a plate. Drizzle natural peanut butter on top. (Tip: If peanut butter is thick or too stiff, microwave for ~10-15 seconds)
  3. Top with chocolate chips and serve!
  4. Enjoy!

**Keep it simple or add more toppings such as coconut flakes, chopped nuts, or granola.

 

Treat yourself and your family to this fun sweet treat! If you have kids, this is a fun little recipe to get them involved in the kitchen.

 

What is your favorite way to eat apples?

 

Until Next Time,

Happy Chewing!

Katrina Detter, RD, LDN

Registered Dietitian Nutritionist

Follow me on social media!

Facebook, Pinterest, YouTube: Live Better with Kat Detter

Instagram: @livebetterwithkatdetter

Green Smoothie Bowl

Smoothie bowls are one of my favorite sweet treats that fuel my body with vitamins, minerals and fiber to get me through the afternoon. What’s more is topping it off with extra nutrient dense goodies to change the flavor and texture of my midday snack.

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Today’s recipe for #nationalnutritionmonth is a green smoothie bowl just in time to bust out for St. Patrick’s day coming up!

 

Green Smoothie Bowl

  • Servings: 1 serving
  • Difficulty: easy
  • Print

Ingredients:

  • 1/2 frozen banana
  • 1/2 cup frozen pineapple
  • 1 cup fresh spinach
  • 1/2-2/3 cup of unsweetened almond milk
  • ice cubes as needed if smoothie bowl is not a thick consistency to your liking

Directions:

  1. In a high powered blender, add banana, pineapple, spinach and almond milk.
  2. Blend until smooth.
  3. If consistency is too thin, add some ice cubes to make smoothie a thicker consistency.
  4. Add favorite toppings! (I like granola, fresh fruit, and peanut butter)

Other topping suggestions: 

  • dark chocolate chips
  • chia seeds
  • ground flax seed
  • coconut flakes (unsweetened)
  • dried fruit (limit to 1/4 cup)
  • chopped nuts
  • cinnamon
  • pumpkin seeds
  • pomegranate seeds

 

What are you favorite smoothie toppings?

 

 

Until Next Time,

Happy Chewing!
Katrina Detter, RD, LDN

Registered Dietitian Nutritionist

Follow me on social media!

Facebook, Pinterest, YouTube: Live Better with Kat Detter

Instagram: @betterwithkatdetter_rd

Peanut Butter-Chocolate Chip Energy Bites

Peanut Butter + Chocolate…what could be better?

 

How about paired with oatmeal and honey?? Yes, please!

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There are many different energy bite recipes out there, but here is my version!  Nutrient dense, great pick me up in the afternoon or for a pre-workout snack, and guaranteed to put a smile on your face!

 

This recipe contains oatmeal, natural peanut butter, honey, unsweetened coconut, chia seeds, and dark chocolate chips. Protein + carbs + heart healthy fat to get you going.

*Nutrition Fact on Chia Seeds: high in fiber (good for digestion & feeling full), protein, calcium (for bone health), manganese (antioxidant to protect body from free radicals-damaging cells in body), and magnesium (protein production, muscle and nerve function, blood glucose control, and blood pressure regulation). Great addition to any baked good, smoothie, or jam!

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Peanut Butter Chocolate Chip Energy Bites

  • Servings: 20 bites
  • Difficulty: easy
  • Print

Ingredients:

  • 1 cup Old Fashioned Oats
  • 2/3 cup of Natural Peanut Butter (unsweetened)
  • 2 Tbs honey
  • 2 Tbs Coconut, unsweetened
  • 2 Tbs Chia Seed (or ground Flax Seed)
  • 3 Tbs Dark Chocolate Chips

Directions:

  1. In a bowl, mix oatmeal, peanut butter, honey, coconut, chia seeds (or ground flax), and chocolate chips until nicely incorporated.
  2. Chill in refrigerator for at least 30 minutes.
  3. Roll out into bite sized balls.
  4. Chill additional 10 minutes.
  5. Store in air tight container for up to 7 days.
  6. Enjoy for a snack, breakfast on the go, or an after dinner treat!

What are your favorite afternoon pick-me-ups?

 

 

Until Next Time,

Happy Chewing!

Katrina Detter, RD, LDN

Registered Dietitian Nutritionist

Follow me on social media!

Facebook, Pinterest, YouTube: Live Better with Kat Detter

Instagram: @betterwithkatdetter_rd

Healthy Baking Hacks

Do you love baking but find yourself having little self control over the final product? I know I do! Again, you know how I feel about treating yourself occasionally…and I don’t know about you…but if there is a way I can eat nutrient-dense desserts on a regular basis, I’m gonna do it!

Today  I am sharing with you some baking replacements for oil, eggs, flour, and sugar. Feel free to message me if you have any more suggestions! I’d love to hear them.

One reason I like to replace oils in baking is because it cuts back on overall calories. There are 9 calories in every 1 gram of fat–making it very calorically dense. We need fat in our diets, however I choose to get it elsewhere in my diet (like in salad dressings, fish, avocado, and cheese). I like to find sugar alternatives too because we really shouldn’t be exceeding 25 grams of added sugars daily. If I can make a dessert using natural sugars, then I am a happy camper!

There are several baking hacks I have used over the years and some do work better than others. Today I am going to share with you some of my favorites and in a few weeks, I will do a cooking demo using some of these hacks.

healthy baking hacks

  1. Black beans to replace flour

Many of you have heard of black bean brownies (and if you’ve been following me for a while, you remember my black bean thumbprint cookies). I’ve made black bean brownies several times and they are husband approved. You can also use black beans to replace flour in cakes and cookies. Generally, use 1 15-ounce can of black beans (drained and rinsed) to replace 1 cup of flour in a recipe. Keep in mind recipes vary, but this is a general guide.

2. Unsweetened applesauce to replace eggs

While I am not opposed to eggs, this hack is done a lot to make recipes vegan. Also, I find that adding eggs to recipes with little flour and sugar tend tasting very “eggy”…which is not a flavor  I am a fan of. Generally, use 1/4 cup of unsweetened applesauce to replace 1 egg in a recipe.

3. Unsweetened applesauce to replace oil

Using applesauce will not only help as a binder but also as an oil replacement. Adding applesauce as 1:1 ratio with oil will still give your baked goods a moist consistency. For example, use 1 cup of applesauce to replace 1 cup of oil.

4. Canned unsweetened pumpkin or sweet potato to replace oil

Another oil replacement, using canned pumpkin puree or sweet potatoes in a 1:1 ratio in a recipe will make your baked good full of fiber and natural sweetness. From experience, pumpkin and sweet potato work best in chocolate recipes adding an extra sweetness to 100% dark cocoa powder. Again, for example use 1 cup of pumpkin or sweet potato puree to replace 1 cup of oil.

5. Greek Yogurt to replace oil.

A benefit of greek yogurt to replace oil is that it adds extra complete protein to your baked good. Imagine eating dessert for a snack! Using greek yogurt will give your baked good extra protein so that your blood sugars gradually increase instead of spiking up super high all at once. Use 1/4 cup of greek yogurt to replace 1/2 cup of oil.

6. Ripened bananas as sugar replacement

This is my favorite baking hack! I have used this idea in recipes from simple sugar free banana bread to chocolate chip cookies.  The natural sweetness satisfies the sugar craving. Utilize ripened bananas as a 1:1 ratio to replace sugar.

7. Oatmeal flour to replace white flour.

This one is so simple if you have oatmeal on hand in your pantry. Oatmeal is high in fiber and is a complex carbohydrate meaning it keeps you fuller longer than regular white flour. In a blender, add 1 cup of oatmeal and blend until a fine, flour like consistency. Then add your oat flour as a 1:1 ratio to replace flour.

8. Dates as natural sweetener

Medjool dates are my favorite to use. Dates work well ground up and mixed with nuts to replace pie crusts or just pureed and added to a cake or cookie batter for sweetness. Be sure to pit your dates and taste before baking. Dates are very sweet, so generally less is more for this sugar replacement.

9. Avocado to replace butter

Confession: I have NEVER tried this, but have seen several instagram foodies try this method. Replace half the butter in a recipe with half a mashed avocado and it will add healthy fats to your baked goods. Avocados are high in monounsaturated fats which lower LDL cholesterol levels.

10. Prune puree to replace butter

Have you ever had prune cake? You can’t even taste them! Especially when combined with chocolate. Prunes help replace oil and give the baked good a moistness, but also add a touch of sweetness to the batter as well without more sugar. To replace 1 stick of butter, add 1/3 cup of prune puree to a recipe.

 

Have you ever tried any of these baking hacks? I hope you find this helpful next time you wanna make a nutrient dense dessert. Remember, if you ever try any of my creations or nutrition/fitness hacks, make sure to tag me on instagram @betterwithkatdetter_rd. Be on the lookout for a Kat’s Kitchen using some of these hacks to air in a few weeks.

 

Until Next Time,

Happy Chewing,

Katrina Detter, RD, LDN

Registered Dietitian Nutritionist

Follow me on social media!

Facebook: Live Better with Kat Detter

Instagram: @betterwithkatdetter_rd

YouTube: Live Better with Kat Detter

Pinterest: Live Better with Kat Detter

Kat’s Kitchen: Avocado Egg White Sandwich

Welcome back to Kat’s Kitchen!  This week we keep going with the breakfast on the go theme and make an easy breakfast sandwich that is simple, satisfying, nutrient dense, and only takes 5 minutes or less to make!

Below is my cooking demonstration video–enjoy! Underneath the video is a full list of ingredients and directions for reference.

 

Egg White Avocado Sandwich

  • Servings: 1 serving
  • Difficulty: Easy Peasy!
  • Print

Ingredients:

  • 1/4 cup of egg whites (or 1 whole egg)
  • salt & pepper to taste
  • 1 cup fresh, raw spinach
  • 1 English Muffin (I used Dave’s Killer Bread, you could use 2 slices of toast instead)
  • 1/2 ripe avocado

Directions:

  1. In a microwave safe bowl, add spinach and seasoned egg whites (or whole egg) and microwave for 2 minutes or until cooked to liking.
  2. Toast bread of choice (I like Dave’s Killer brand, Ezekiel brand, or homemade). Mash 1/2 avocado onto toast. Add egg and spinach mixture on top of avocado. Place other half of bread on top.
  3. Enjoy at home before heading out the door or make it to-go! Enjoy!

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This picture shows the Egg White Avocado Sandwich using Dave’s Killer Loaf bread–probably my favorite bread to use for this sandwich!

I hope you enjoyed this video and have found another option to beat the boredom of breakfast. Cooking at home does not have to be difficult or time consuming. Make sure to share and follow me on social media for more wellness, nutrition, and fitness posts!

Until Next Time,

Happy Chewing!

Katrina Detter, RD, LDN

Registered Dietitian Nutritionist

Follow me on social media!

Facebook: Live Better with Kat Detter

Instagram: @betterwithkatdetter_rd

YouTube: Live Better with Kat Detter

Snack Smart

Snacking has become very popular in today’s society–so popular that people snack all day long to “increase their metabolism” to lose weight.  Now, the whole topic on food increasing your metabolism is a whole different topic for another day, but in short, food cannot boost your metabolism.  The only thing that can speed up your metabolism is exercising.  Again, we will save those details for another post.

So, what are the pros and cons of snacking? In short, the idea behind no snacking is that it gives your digestive system a break between each meal so that when food enters again, it will be ready to easily digest.

However, sometimes you really need to listen to your body’s hunger pains.  If an average person is on a 2,000 calorie diet that would mean he or she would need to consume around 670 calories per meal.  With careful consideration, it could easily be done.  Or even if one were to eat out for every meal, those allotted calories would easily be met or probably over-met.  For the health conscious individual, 670 calories may be hard to reach at each meal.  Some people are not breakfast eaters and may only consume 300 calories in the morning, so they would need a mid-morning snack in order to make it to lunch time.  Others have very high metabolisms or are very active and need a little boost between meals.  In these cases, snacking is good!  The Academy of Nutrition and Dietetics suggests that for a sedentary person, snacks should be about 200 calories.  For the more active individuals and children, snacks should be between 200 and 300 calories.

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Photo by Pixabay on Pexels.com

It is important that we be mindful with the snacks we choose.  A problem with snacking is that a lot of pre-packaged, processed snacks contain empty calories.  Empty calories are basically calories with little to no nutrient value.  While eating is a pleasurable activity, its soul purpose is to nourish our bodies.  Our goal is to combine healthful eating with pleasure.

Now that we have established that snacking is OK if your body tells you it is hungry, what are some ways to have nourishing, smart snacks?  From the Academy of Nutrition and Dietetics, they suggest having pre-planned snacks.  What all does this entail?  When you get home from the grocery store, try washing, chopping, and packaging all of your produce that way it is easily accessible when you and your family need a snack on-the-go.  If you love popcorn, air-pop some in advance and portion it out into sealable bags.  Those are just a couple of ideas to make snacks easily accessible.

What are some other smart snacking ideas that are around 200 calories, tasty, and healthful?  Below is a list of “Smart Snacking” options.  One thing I try to do with my snacks is to make it a combination of carbohydrate and protein.  By doing this, your blood sugar will not spike up high and immediately fall back down.  The protein helps gradually decrease blood sugar after it has risen.

Nuts are also a great option for snacks.  They are full of healthy fats, great for our brain and cells, especially walnuts!  Keep in mind that while nuts are very nutritious and a great source of omega 3, they do contain a lot of calories for a small amount.  A rule of thumb is about a handful, or 1/4 cup, is a serving.

If you try any of the snack items listed, please comment below to tell me how you liked them!  Also, if you have any favorite, nutritious snacks, please share!

  • Ants on a Log (2 celery stalks, 1 tablespoon of peanut butter, 2 tablespoons of unsweetened raisins)
  • 1/4 cup of your favorite Trail Mix & 1 Clementine
  • 1 Banana with 1-2 Tablespoons Nut Butter of choice
  • 1/2 cup of baby carrots & 2 tablespoons of hummus (if you do not like hummus, you could try greek yogurt dips or low-fat salad dressing)
  • 1 slice of low-fat cheese & 6 crackers of choice
  • 1 single-serve container (about 1/2 cup) of Greek Yogurt (your flavor preference) & 1/2 cup of fresh/frozen berries
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Photo by Life Of Pix on Pexels.com
  • 1 granola bar & navel orange
  • 1/2 cup unsweetened applesauce with 1 tablespoon of peanut butter & drizzle of honey
  •  1/4 cup cashews & 5-10 fresh strawberries
  • Fresh fruit/veggie smoothie blended with skim or nut milk (added nut butter for extra protein)
  • Apple Nachos:  1 thinly sliced apple drizzled with 1 tablespoon of nut butter (may help if heated) & 1 tablespoon shredded, unsweetened coconut (want to splurge? Add 2 teaspoons of mini dark chocolate chips)

  • 1 hard boiled egg over 1 slice of 100% whole grain toast (you could also add veggies like sliced bell peppers, spinach, or cucumber for color, texture, fiber, and extra nutrients)
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Photo by Trang Doan on Pexels.com

Those are just a few of the endless smart snacking options!  Remember to plan for your snacks that way you do not reach for something that has empty calories leaving you hungrier than you were before.  Until next time, keep snacking smart!

 

Until Next Time,

Happy Chewing!
Katrina Detter, RD, LDN









Resources:
www.eatright.org/~/media/eatright%20files/nationalnutritionmonth/handoutsandtipsheets/nutritiontipsheets/smartsnackingforadultsandteens.ashx.  Accessed January 23, 2017.