shamrock shake.

holidays are a blogger's dream...

 ... they are the one day a year when food can magically transform from 

gross looking to festive!

truth be told, I've been drinking green smoothies for awhile, but I had to wait long and hard for today so that my delicious concoction might actually appeal to the masses. 

I mean, if you'll drink green beer, why not drink a green smoothie?

I believe at the end of every rainbow there are cauldrons filled with this creamy minty delight and little leprechauns are sipping from it merrily.

for the record

the spinach contributes two things, and two things only:

1.) color (how festive!)

2.) nutrients (helllooo vitamin k, vitamin a and iron!)

what the spinach does NOT contribute is taste. 

I promise you the only things you'll be tasting are 

creamy vanilla and fresh mint.  

because of the protein powder, this  shake has some 

serious staying power. 

it will keep you full and satisfied, and is perfect for 

breakfast, or post workout.

a similar smoothie was originally created by angela at oh she glows, and you can find her recipe and other variations of her green monster here.

seriously though.  it's just a mint milkshake.

shamrock shake.

serves: 1 


the goodies:
- 1 mint tea bag
- 1/2 c. boiling water
- 1/2 frozen banana
- 1 c. unsweetened vanilla almond milk
- 2 large handfuls of spinach
- 1 scoop vanilla protein powder
- pinch of xantham gum*

the fun part:
1.) add tea bag to boiling water. allow to steep, and then place in freezer while you prep the rest of your ingredients.
2.) when cool, remove the tea bag from the water, squeezing out any extra liquid (and flavour!). discard tea bag. add cooled tea and remaining ingredients to the blender and blend until smooth.
3.) happy st. patrick's day!

*xantham gum is a used to thicken the smoothie, and it can be found in the bulk or baking section of health food stores.  a little goes a long way! (because it's used for thickening, an alternative could be to add ice. however, since I haven't done this myself, I can't vouch for it.  give it a try and comment below telling me how it goes!)

what your body will like:
per serving: 286 calories - carbs: 18 g - protein  37 g - fat 5 g

squash curry stew.

how many of you made new year's resolutions to:

a.) eat healthier

b.) stop buying lunch

c.) be more organized

d.) all of the above

for those of you who circled 'd', I have the one dish wonder that will keep your resolutions going strong... well beyond january.  

this is my go-to sunday stew, which I prep and portion out into tupperware at the beginning of the week.
when time is tight, these pre-portioned goodies go straight from the freezer into my bag and are thawed by lunch.  

it's delicious.  it's healthy. 

it's convenient.  it will save you money.  

WIN!

----------------------------------------------------------------------------------------------------------------------------

squash curry stew

servings: 4
source: slightly adapted from oh she glows


the goodies:
- medium kabocha squash (japanese pumpkin squash) ~ 500 g
- 1 tsp. extra virgin olive oil
- 1 large onion, chopped
- 3 cloves of garlic, minced
- 1 tbsp. curry powder
- 1/2 tbsp. cayenne pepper *optional
- 1/2 tbsp. chili powder *optional
- 1 c. red lentils
- 1 carton low sodium broth
- 2 cups of greens, chopped (I use kale, de-stemmed)
- freshly grated ginger, to taste
- salt and pepper, to taste

the fun part:
1.) preheat the oven to 375 degrees.  cut the squash into 1 inch pieces, arrange on foil lined baking sheet and bake until tender, and browned slightly.  approximately 30 minutes.
2.) meanwhile, in a large pot, heat extra virgin olive oil.  add chopped onion and minced garlic and sauté for about 5 minutes over low-medium heat.
3.) stir in curry powder, cayenne and chili powder and continue to stir to prevent burning.  after a couple of minutes, add lentils and broth and bring to a boil.  reduce heat and cook for 10 minutes.
4.) stir in cooked squash and greens. cook over medium heat for 5-8 minutes.  season with salt, pepper and freshly grated ginger.


what your body will like:
1 serving = 1.5 cups
per serving: 340 calories - 49 g carbs - 3 g fat - 23 g protein - 18 g fiber

for a vegetarian dish, this is PACKED with PROTEIN! as we've discussed before, it is the winning combination of protein and fiber that will keep you fill you up and keep you satisfied for longer.

overnight oats.

I know kefir can be a bit daunting, so what better way to entice you to try something new than:

a.) add chocolate

b.) give you the opportunity to catch some more shut eye

some mornings you have time to sauté veggies and make an omelete, or ferociously whisk up a bowl of fluffy banana oats. and sometimes [most of the time], you don't.

so why not let the overnight oat fairies do the work?  

no cooking.  no stirring.  no waiting on an empty stomach.  

just delicious oats, soaking up all the goodness you've added to them.  this time, it's [chocolate-y] kefir.

{kefir + chia seeds + cocoa = fluffy mousse.}  

it's science.

try it.  I double dog dare you.

overnight chocolate banana oats.

serves: 1

the goodies:

- 1/3 c. old fashioned oats
- 1/3 c. kefir
- 1/4 c. water
- 1 tbsp. chia seeds
- 1 tsp. cocoa powder
- 1/2 banana, sliced
- 1 tsp. sugar or sweetener (optional*)
*cocoa powder has a bit of an astringent, bitter taste, so more doesn't always mean better.  the banana does a good job at adding some sweetness, but if you'd like a little more, sprinkle on some sugar.

the fun part:
#1.) mix all your ingredients together in a pretty bowl, cover and put in the fridge over night.
#2.) set your alarm clock for 10 minutes later than usual, go to sleep and wake up to a stress free, delicious morning.
#3.) enjoy your oats cold, or put them in the microwave for 30 seconds to take the edge off.

what your body will like:
cocoa: chocolate in the morning?  I know, right?!  perhaps a little too rich to enjoy every day, but this might be a good incentive to get some of you to start eating the most important meal of the day... breakfast!  now, lets do some distinguishing: cocoa is the result of drying, fermented and grinding cocao beans which grow on cacao trees.  chocolate is what's made from cocoa when sugar, and cocoa butter are added.
cocao contains: magnesium, iron and chromium.  these impressive minerals have been shown to shut off your appetite.

on the contrary

chocolate contains: added sugar and fat.  these additives are the addictive properties in manufactured chocolate that make us crave more once we take our first bite.

see the difference?

curious about kefir? let me remind you!

[patty's] pesto potatoes.

{potatoes + green = happy st. patrick's day!}

between missing pi day earlier this week (march 14 = 3.14) and getting grief for not including a recipe in my last post, I was left with no other option than to completely redeem myself with a holiday appropriate meal for st. patrick's day. 

included are all things festive:

the color green.

potatoes.

possibly even a pint of green beer at your own discretion.

    

go ahead, make this meal, and claim that you're irish just like everyone else.  

[just don't run around wearing a 'kiss me I'm irish' shirt.  

no one likes to kiss green beer and pesto.]

pesto potato salad

adapted from: smitten kitchen

serves: 4

the goodies:

- 1 lb purple majesty potatoes, cubed

- 1 lb yukon gold potatoes, cubed

- 1/2 lb green beans, ends trimmed and cut into 1 inch pieces

- 1/3 c. chopped green onions

- 2 tbps. pesto

- 2 tbsp. red wine vinegar

- 1/4 c. pine nuts, toasted

- parmesan cheese

- salt and pepper

the fun part:

#1.) bring a large pot of salted water to a boil while you wash, and cube the potatoes.  when the water is ready, add the potatoes and cook until tender - about 10 minutes.  add the green beans and cook for an additional 4 minutes.

#2.) drain, transfer to a large bowl and cool in fridge*.  when ready, toss the beans and potatoes with pesto.  stir in the vinegar, green onions and season to your liking with salt and pepper.  

#3.) if you are serving it as a side in a large bowl, shave large flecks of parmesan and sprinkle toasted pine nuts on top.  or, serve into individual bowls and garnish separately.

* this recipe is intended to be a cold potato salad, but if you'd prefer to have it warm, feel free to forgo the refrigeration step and toss with pesto immediately.  

what your body will like:

restistant starch: unlike regular starch, these guys aren't digested in the small intestine and pass through your gastrointestinal tract for fermentation rather than digestion.  resistant starches can occur naturally, or they can be formed when starch containing foods are cooked and then cooled... see, now you know why I made you cool your potatoes in the fridge!  the benefits?  

- protection of the colon

- increased absorption of minerals like magnesium and calcium: hello bone health!

- improved insulin sensitivity and glucose tolerance: let me remind you!

spaghetti [squash].

this last week I had a conversation regarding my blog with a friend.

k: "wait a minute.  you mean to tell me that your blog isn't for school...?"

h: "no.  it's a hobby."

k [dumbfounded]: "this changes everything."

 it's true.  my blog is for fun, and something I love.  

but the truth of the matter is, at this point, if it weren't for my sweet friends I'd be have no picnics, a full pantry and zero followers.

so this one is for all my friends and their dietary idiosyncrasies:

gluten free + dairy free + vegan 

{and all of you who just love delicious food}

I think I managed to find a meal that all of you can eat.

so now go ahead, make this delicious meal and shamelessly promote my blog to everyone you know.   

spaghetti [squash].

adapted from: eat clean
serves: 2

the goodies:
- 1/2 spaghetti squash (I cooked the whole thing and saved the rest for later)
- 1 tbsp. olive oil
- 4 cloves of garlic
- 1/3 c. veggie broth
- 1/4. tsp. sea salt
- 2 tsp. crushed red pepper
- 1 bunch of kale
- 1/4 c. almond slices
- s & p

the fun part:
#1.) preheat the oven to 375 degrees.
#2.) spray or foil a deep baking sheet and place squash face down, put in the oven and set your timer for 30 minutes.
#3.) when your timer goes off, your squash won't be done, but it's time to rotate it in the oven, and set your timer for another 20 minutes.  this also gives you the perfect amount of time to finish the rest of your "pasta sauce".
#4.) on low, heat the 1/2 tbsp. of the oil while you get your kale ready: this involves cutting the leaves off and discarding the stems.
#5.) now that everything is ready to go, add the chopped garlic to the oil and sautee for 1 minute.  next add your broth to the skillet along with the crushed red pepper.  toss in the kale, give it a stir, and then cover it with a lid to let the steam soften it up.
#6.) play switcheroo and take your squash out of the oven, and put the almonds in to toast them slightly while you get the rest ready.
#7.) using a large spoon, scoop the cooked squash out of its shell.   use a fork to separate the strands, and mix in the remaining 1/2 tbsp. of oil.  transfer to your bowls or plates, top with your delicious garlic-y kale, and then sprinkle your newly toasted almonds on top to garnish. mmmm.

what your body will like:
#1.) kale: this delicious leafy green is chalked full of nutrients that your body will love.  vitamins a, d and k, along with with the mighty micronutrient calcium!  fun fact: kale contains 7 times the amount of betacarotene than broccoli, and 10 the amount of lutein - both of which help maintain good vision.  now you can see why I love kale so much.
#2.) spaghetti squash: when you compare the glycemic index (GI) of spaghetti noodles to spaghetti squash, you'll see a big difference.  the pasta variety measures in at around 59, while the squash alternative is <20.  the lower the GI, the longer it takes for your body to break down carbohydrates and absorb them.  what does this mean?  it means, lower GI foods result in: increased satiety, prolonged physical endurance, improved sensitivity to insulin and improved diabetes control.  win!

kefir is a keeper.

reading break = break to read

reading break =/= break from reading

the good news?  the reading I've done has been about probiotics!

despite it being a homework-filled holiday, the break from classes has meant:

#1.) more time to make breakfast in the morning

#2.) more time to blog about it during study breaks

fluffy banana oats

the goodies:
* 1 person portion size. multiply per person!
- 1/4 c. old fashioned oats
- 1 tbsp. chia seeds
- 1/2 banana, chopped in small pieces
- 1/4 c. milk
- 1/2 c. water
- 1 tsp. vanilla

topping:
- 1-2 tbsp. kefir
- your favorite berries (mine were blue!)

the fun part:
#1.) put your oats, chia seeds, banana, milk and water into a small sauce pan and heat on medium.
#2.) when the oats begin to bubble, start whisking your mixture by hand for about 5 minutes.  add the vanilla and continue to cook until all the liquid is absorbed.
#3.) transfer your oats to a bowl and garnish with your kefir and berries.

recipe adapted from: KathEats

what your body will like:
there are lots of goodies that your body will like in this recipe, but today we're going to talk specifically about how much your body likes kefir.  [we'll talk more about chia seeds later, I promise!]

what is kefir? kefir is similar to a drinking-style yogurt, but contains beneficial yeast as well as friendly probiotic bacteria.

{fyi: you can find ready-to-eat kefir in the dairy aisle of most supermarkets.}

#1.) probiotics: the primary health benefit of probiotics is improved gut health.  probiotics are non-pathogenic [good] bacteria which fight of pathogenic [bad] bacteria.
#2.) digestion: attention all lactose intolerant friends! digestion of the proteins present in this dairy product is enhanced due to the presence of bacteria.  this stuff will have you running to the fridge for more, not running to the... never mind.
#3.) bone health: kefir is an excellent source of calcium, magnesium and phosphorus which all help to fortify your bones and teeth.  stay away osteoporosis!

sweet [potato] dip.

super snacks for the super bowl!

I've posted this delicious dip in perfect timing.  there are several reasons:

#1.) serve it up with a big platter of veggies and/or pita chips and impress your fellow football fans

the super bowl was smart to host the big event on a sunday.  this is a wonderful recipe to make at the beginning of the week, which will help you with your subsequent lunch packing:

#2.) throw it in a container to dip your veggies into

#3.) spread it on your bread to sass up your favorite sandwiches

the goodies:
- 2 medium sweet potatoes
- 1 carrot
- 1 onion
- 1/4 c. water
- 1 tbsp. tahini (or almond butter)
- 1/4 tsp. cumin
- 1/4 tsp. curry powder

the fun part:
#1.) wash and cube the sweet potatoes into pieces a little larger than bite size.  put them in a pot, cover with water and bring to a boil.  reduce heat to medium, and cook until tender - about 15-20 minutes.
#2.) meanwhile, peel and cut the carrots and onions into smaller pieces and put in a separate sauce pan with about 1/4 cup of water.  simmer until soft - about 8 minutes.
#3.) when potatoes are ready, drain the water and puree them along with the tahini, cumin and curry powder.  this can be done in a food processor, blender, or immersion blender.  add the carrot-onion mixture and puree until smooth.

what your body will like:
#1.) calories: 2 tbsp only puts you back 21 calories.  think of what a nice alternative this is to other dipping sauces and spreads!  an equal amount of ranch dressing is nearly 150 calories.  this adds up.  yikes!
#2.) beta-carotene: beta-carotene = vitamin A.  vitamin A = healthy eyes.  vitamin A = healthy immune system.  yippee!

oh-my-omelet.

I have wonderful news my friends, I am officially getting a university degree in domestic goddess-try. 

 every week I attend a food theory class, and for 2 hours I learn so many fun blog-able facts, that by the end I am racing home to try out my new tricks.

food theory = cooking class

+ functional foods and nutraceuticals = nutrition class

____________________________________________________

fact-filled blog posts!

so bear with me as I try out new tricks, techniques and recipes... and then explain the science behind it all.  yippee.

now, I've posted this with enough time for you to get your ingredients ready for the weekend.  bring it on brunch!

the goodies:


- 1/4 c. veggie broth
- 1 tsp. olive oil
- 1 tsp. chipotle puree (optional)
- 1/4 c. onion
- 1/4 c. (green onion)
- 1/4 c. yellow pepper
- 1/4 c. cabbage
- 1/2 c. kale

- 2 egg whites
- 1 egg yolk
- 1 tbsp. milk
- s & p

* I am notorious for eating "veggies with eggs in them" rather than "eggs with veggies in them".  please feel free to switch up the veggies depending on what you have on hand, or reduce the amount to balance out your egg:veggie ratio!


the fun part:


#1.) heat broth, oil and chipotles in a small skillet.  add the veggies, starting with the onion, stirring for a minute before adding the next... give them each their chance in to shine.  (fyi, this isn't to be annoying - it's so each of their individual flavors will come out!)

#2.) separate the eggs, putting the whites in a glass, metal or ceramic bowl and the yolk in another bowl (I won't be as picky about the kind this time). beat the yolk, milk, salt and pepper together until lemon-colored.  beat the egg whites until stiff and foamy.  fold the two together.*

#3.) pour the eggs mixture into the skillet with the sauteed vegetables. don't stir the eggs, but allow the uncooked egg to flow beneath the cooked egg by tilting the pan.  cover the skillet with a lid, lower to medium low heat, and let cook for 7 minutes.

#4.) fold your omelet in half, transfer to your plate, pour a cup of coffee and think about what a wonderful start you are getting to your day! oh, and you can serve it with delicious spelt bread - recipe courtesy of my fellow blogger mary from delightful bitefuls!

*this entire separating and whisking the eggs step can be skipped.. I may have had mine separated for me already, and wanted to try out one of the methods I learned about at school.  it yields a much fluffier omelet, and is worth the extra step if you ask me. take a look at that plump-puppy!

what your body will like:


#1.) color: I have some myths to bust.  eggs ain't rice: brown?  white?  it makes no difference.  color has no effect on the quality or the nutrition of the eggs.  now go and laugh at all the hippies who are paying twice as much for all their brown eggs.

#2.) protein: attention body builders and mathletes alike, 1 egg = 12-14% protein, which means  about 6 grams each is hiding for you under that shell! also note that these are complete proteins, so I'm not going to tell you to match it up with your favorite legume or grain.  you've got the real-meal-deal in these guys!

#3.) cholesterol: "and an the angel said to them, 'fear not, for behold, I bring you good news of great joy that will be for all the people.'" luke 2:10. okay, maybe the news that angel had about jesus was a little better than the news I have about cholesterol. regardless, and without stealing the spotlight from jesus, the additional good news: recent studies have shown that egg consumption has little effect on blood cholesterol levels (and I am quoting my nutrition textbook here!).  reason 1: blood cholesterol levels are raised more by saturated fats in our diets than the actual cholesterol we ingest - and a majority of the fats in the yolk are unsaturated fats.  reason 2: other fatty substances in the yolk interfere with cholesterol absorption.  so just because you indulge in eggs today, doesn't mean you need to to restrict yourself for the rest of the week!

can you do the cran-cran?

what happens when your flight to india gets postponed and you have an entire day to spend at home during the holidays?  you put the lentils on hold, and you post your favorite christmas recipes, of course!

bonus day = blog day.

so here it is, a nice warm bowl of delicious oats with a christmas twist: cranberries and vanilla.  mmm.

the goodies:

- 1/3 c. old fashioned oats
- 2/3 c. water
- 1/4 tsp. vanilla
- 1/4 c. of cranberries
- 2 tsp. splenda or sugar
- 1/4 c. unsweetened vanilla almond breeze
- 5 chopped almonds (optional)
- sprinkle of flax (optional)

the fun part:

#1.) add oats, water, vanilla, sugar and half of the cranberries in a bowl and microwave on high for 2-3 minutes (or until oats are cooked)
#2.) give them a nice stir and then top with all your other goodies: the rest of the cranberries, a drizzle of almond breeze, your nuts and your flax.

what your body will like:

antioxidants: these juicy jewels are bursting with little guys that want to fight off cancer, vision impairment and heart disease.  sounds like a pretty generous christmas gift to me. hooray for healthy holidays!

keen on quinoa.

super[food] spanish quinoa.

this simple, delicious, one-pot masterpiece will have all quinoa skeptics come running back for more.  I promise!  so if you need a quick meal that requires minimal preparation and will last you for days.. taa daaa! 

now grab yo' quinoa, and:

        1. keep it warm and enjoy your balanced meal
        2. serve it as a side dish for a delicious mexican feast
        3. let it cool and eat it like a grainy salad
        4. take your left overs and toss 'em on a bed of spinach
        5. find another delicious variation and let me know!


the goodies:

- 2 c. uncooked quinoa

- 1 1/2 tbsp. canola oil

- 1 onion

- 3 cloves garlic 

- 2 tsp. chili powder

- 1 tsp. cumin

- 1 tsp. dried oregano

- 1 tsp. paprika

- 1 tsp. pureed chipotle

- 1/2 c. corn kernels

- 1/2 c. black beans (cooked or canned)

- 1 c. tomato sauce

- 1 3/4 c. broth

the fun part:

#1.) heat oil large sauce pan, and add the onion which has been chopped into bite size pieces.  once translucent, add the minced garlic and saute for another minute.

#2.) add the spices, and then the quinoa, stirring constantly for 3-4 minutes.  

#3.) add the remaining ingredients, (corn, beans, sauce and broth) turn up the heat and bring to a boil.  when the mixture begins to bubble, return to a simmer, cover and cook for 25-30 minutes.

#4.) when the liquid is absorbed, fluff with a fork. remove your pot from the heat and leave covered for another 5 minutes. 

#5.) now serve it to your friends and watch in amazement as you convert scoffers into quinoa lovers!


this is another one of those recipes that you can change around, depending on your preferences.  more veggies, fewer veggies, more spices, fewer spices - it's up to you!  the only thing you need to be careful of is that the quinoa to liquid ratio stays about the same.


what your body will like:


your body loves quinoa.  trust me.  I could really go on and on about all the fun nutrition facts about this darling ancient grain, but I will spare you and just provide you with the few things that may be of interest:


#1.) protein: unlike most other grains, quinoa has ALL the amino acids on its own to make a complete protein.  every cup of cooked quinoa boasts an impressive 9 grams of protein.  quinoa has an impressive amount of the amino acid lysine, which is essential for tissue growth and repair (hello muscle-men!). not to mention, in this recipe, you also have bonus protein with the beans.


#2.) magnesium: in light of serving this to someone who suffered a migraine the night before, I thought I would mention the magnesium content of this great grain.  magnesium relaxes blood vessels which can aid in the prevention of headache episodes.  see.. I told you quinoa would blow your mind!   

crunchy munchies: roasted chickpeas.

  

this chick digs chickpeas.  

 this little discovery has changed my life.  snack foods that fill you up, and are tasty?  yes please!  better still, tossing your leftovers into your lunch or dinner adds a delicious crunch.  

so, follow these three easy steps and you've got chickpeas for: 

                  - snacking on when studying

                  - trail mix

                  - salads

                  - stir fry

in light of my upcoming adventure (t-24 days), I thought I would share my indian version. bhog keejeeae! 

the goodies:

- 1 can chickpeas

- 2 tsp. canola oil

- 1 tsp. cumin

- 1 tsp. garam masala

- 1 tsp. cayenne

- s & p

the fun part:

* preheat the oven to 400 degrees.

#1.) drain and rinse chickpeas, transfer to bowl and add remaining ingredients. shake, shake, shake.  

#2.) spread seasoned 'peas evenly in a single layer on a baking sheet or pan. 

#3.) bake for 30 minutes.  remove from oven, give them another shake, and put them back in the oven at 375 degrees for another 5-15 minutes - until golden brown 

varieties:

mexican fiesta: 

cumin, chipotle puree, dried oregano 

if you're a sweetie: 

cinnamon, nutmeg, sugar/sweetener 

easy-peasy-lemon-squeezy: 

lemon juice, dried oregano, fresh pepper 

asian persuasion: 

sambal olek, soy sauce, ginger 

the possibilities are endless - you be the judge, you know your taste buds better than I do!

what your body will like:

#1.) fiber: we've talked about it before, and I'm sure we’ll be talking about it again… but there's no way around it.  fiber is our friend.  so load up on this fiber-fuel and you’ll be: 

-feeling fuller longer – 1 white chocolate macademia nut cookie instead of 2

-lowering your cholesterol – fat attack. 

-staying regular – how lady like!

#2.) protein: pair these bad boys with your favorite whole grain and you’ve got yourself a complete protein.  remember our fun math equations? legume + grain = protein!

chow-down on chow-dow.

rain stinks.  but thankfully there are a few things that can make grey days a little bit better: 

1.) cute rain boots and a pretty umbrella 

2.) knowing that rain in the city means snow on the mountains 

3.) SOUP!

so turn that frown upside-down and warm up your house and your body with this delicious southwestern yam and corn chowder.

the goodies:

- 1 tbsp. canola oil

- 1/2 onion

- 3 c. yam

- 1 c. broth

- 3 c. water

- 1 tbsp. chipotle puree

- 1 tsp. cayenne pepper

- 1 tsp. coriander

- 1 tbsp. cumin

- 1 c. corn kernels

- 1 roasted red pepper*

- 1 jalapeno pepper

- garnish: salt, pepper and green onion

the fun part:

#1.) heat oil in large pot, and saute chopped onion until soft (ps. when chopping the onion, sharper knife = fewer tears!) add all 3 c. of yam and cook for about 3 minutes.

#2.) sass things up with the spices: add the chipotle puree, cayenne, coriander and cumin to pot, stir slightly and then add the water and broth. bring to a boil and then let simmer, uncovered, for 15-20 minutes until yams are soft.

#3.) if you're really lucky, like me, you can use your immersion blender in this step to puree the yams.  if not, transfer in batches to a blender or food processor.  

#4.) return your creamy concoction back to the stove and prepare it for meeting its new friends: corn, chopped roasted red pepper and itsy bitsy chopped up jalapeno pepper. cook all ingredients together on medium heat, while stirring, for 5 more minutes.

#5.) ladle into bowls, garnish with s&p and chopped green onion.  let your insides be warmed up by your delicious soup.

* make your own roasted red peppers! cut pepper in half and place both sides on a top rack under the broiler. rotate peppers several times until outsides are starting to blacken.  remove from oven, and cover the peppers with lid.  the steam will help you to peeeel off the blackened skin and leave you with soft, sweet and delicious roasted red peppers!

what your body will like:

#1.) vitamins & minerals: 

- vitamins a and c: immune boost and better eye-sight.

- potassium: trades places with nasty sodium inside your body.  good bye high blood pressure!

#2.)fat: uh oh, I said the f-word!  fat in your food doesn't necessarily mean fat on your body.  making smart choices and eating in moderation will allow you to reap all the benefits that this macronutrient has to offer: transporting vitamins, protecting organs, providing energy and most of all, giving flavor to your food - without putting on the pounds.  canola oil is always one of your best bets when cooking.  it's high smoking point will withstand high temperatures, and it is low in saturated fat and high in omega-3 fatty acids.  

sweet treat.

attention: starving students.  the only thing sweeter than these baked peaches is the price of them!

what's better than a healthy version of a delicious classic?  a cheap and healthy version of a delicious classic, of course!  what do you do when you score a bag of 6 perfectly intact peaches for 99 cents?  make a delicious peach and blueberry crisp. what's the best way to top your warm, juicy fruits? with a sweet, crunchy, nutrient- filled topping!  

the goodies:

filling:

- 6 peaches

- 1 c. blueberries

topping:

- 1 c. old fashioned oats

- 1/4 c. maple syrup

- 2 tbsp. canola oil

- 1/4 c. ground flaxseed

- 1/4 c. uncooked millet

- cinnamon

- salt

the fun part:

* preheat the oven to 350 degrees.

#1.) grease and set aside a 8 x 8 pan.

#2.) cut peaches into bite-sized pieces and mix with blueberries.  toss in your ready-to-go pan.

#3.) prepare crust: mix all 'topping' ingredients together in a separate bowl.  distribute evenly over fruit.

#4.) bake for 30 minutes.  check on the bubbling-peaches/browning-topping status.  bake for longer if needed!

#5.) scoop into cute little mugs and hand them out to your friends.  sharing is caring!

what your body will like:

#1.) vitamin A: if you've been making your hands turn orange by eating too many carrots, why not switch it up and get some vitamin A from peaches?  in addition to improving your eyes sight late into the night, this charming vitamin will do wonders for your immune system.  no sick days for you!

#2.) non-glutinous: for all you celiac/gluten-intolerant kiddies out there, this is a crisp is a gluten-free zone!  millet is a delicious ancient grain that is full of purpose: fiber + complete protein + crunch.  really, what more could you ask for?  toss these seeds in, and you've got all of the above!