No Butter Lactation Cookies

Pumping for Baby KenjiI have so much respect for breast feeding mamas, especially working breast feeding mamas. It’s very common for working moms to experience a drop in their lactation when they return to work. Juggling work and pumping throughout the day can be challenging and stressful. Fortunately, there are several remedies you can try to improve lactation, but eating delicious cookies seemed way more appealing… said the foodie in rehab. You might be wondering what makes this a lactation cookie? The lactation ingredients are brewer’s yeast, flaxseed meal and oats. So, you can add more or less depending on your preference.

I researched several recipes and found one that received high ratings. I made a few substitutions to create my own healthier version. I ultimately cut the sugar and used unsweetened applesauce instead of butter. I also used brown rice flour instead of all purpose flour. I started to notice a difference in my milk supply within 2 days. I was pumping 1 to 3 oz more than I would normally pump, which varied depending on the frequency.

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Did you try this recipe? I’d love to see pics and hear your feedback.

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Skinny Turkey Taco Supreme

What makes this a skinny turkey taco supreme?

By using lean ground turkey you reduce calories and fat consumed. But not all turkey is created equal.  The 85/15 turkey is not as healthy as the 90/10 ground beef from a calorie and fat comparison, so check food labels and consider a lean protein for your next taco feast.
Read more from DrGourmet.com.

I also substituted sour cream for fat-free greek yogurt. I used Dannon Oikos Plain Greek yogurt. As much as it wants to be a part of the yogurt family, my taste buds believed that it had GREAT potential to be sour cream.

Not ALL fat-free foods are good for you. And not ALL fats are bad for you. Read more from Livestrong.com.

Ingredients: {1 serving = 2 tacos}
4 oz Ground Turkey
1/4 cup Chopped Lettuce
2 tbsp Fat Free Greek Yogurt
2 tbsp Homemade Salsa
2 tbsp black beans and corn

Directions:
Season and cook your ground turkey. I used a little sea salt, pepper, paprika, garlic powder and onion powder. I suggest avoiding the pre packaged taco seasoning you find at the store. It’s loaded with sodium! Layer your ingredients & enjoy!

This is really a quick and easy meal that you can make ahead of time  and pack for your work day lunch.

Southwestern Chopped Salad & Cilantro Lime Dressing

I came across this great recipe for a southwestern chopped salad with cilantro lime dressing from TheGardenGrazer.com.

When I first tried this recipe, I accidentally put too much vinegar. I still had hope and kept adding more ingredients to resurrect it. If you make the same mistake I did, try adding a little honey. I also added some ginger for a twist. Season to taste.

I won’t lie. It wasn’t AMAZING, but I knew it had potential. Add some grilled chicken or grilled salmon to balance out this light meal. Sprinkle some tortilla strips on top and you’re golden. Enjoy!

Try this recipe from Food.com
Nordstrom Lime & Chicken Cilantro Salad Dressing

4 Minute Microwave Omelet

4 min Microwave OmletteI was trying to come up with a healthy meal that I could quickly prepare and bring to work for lunch for the week. I’ve changed my diet to fresh ingredients and I’m always looking for ways to substitute ingredients for a healthier alternative. I simply don’t have a lot of time during the week to cook, so I usually prepare my meals for the week on Sundays into individual containers. The only problem was that my meals started to lose its fresh taste and by the time Wednesday or Thursday rolled around… Let’s just say I’d rather buy my lunch. I began to find ways to pack my lunches to preserve its freshness. If I had chicken salad, I would package the chicken into a snack size zip lock bag and add it to my salad when I was ready to eat. I also invested in portion sized 1 and 2 oz containers to carry salad dressing and special sauces on the side to avoid soggy meals.  I ultimately came up with a meal that I could cook at work without the convenience of a stove top.

How to make a 4 minute microwave omelet:

1) Mix your dry ingredients. I used grilled chicken, chopped bell peppers, mushrooms, raw spinach, and chopped red onions.
2) Crack 2-3 eggs into a bowl and beat gently with a fork. For a healthier alternative, you could use one egg and 2 egg whites. Splash of milk is optional.
3) Optional: Add a pinch of salt & pepper or other spices. I used a little salt, pepper and paprika. Red pepper flakes would be a great idea for a little kick.
4) Add your eggs to your dry ingredients and microwave for 2 minutes. I like to add shredded cheese on top before I heat for another 2 minutes. Cook times may vary depending on the wattage of your microwave.

Are you on the paleo diet? Simply try this recipe without the milk & cheese. Your ingredient combinations are endless! Please feel free to share your recipes and tips.

Like this? Try this recipe from Family Fun. Click to learn how to make this.

   

Low Carb Shrimp Spring Rolls


My dad was hosting a church benefit and needed some help cooking for 35 people. He had a health conscious menu of fresh shrimp spring rolls, roasted veggies, kale salad, and stuffed chicken. I learned how to butterfly, stuff and truss chicken breast!

He made a light carb-friendly shrimp spring roll without rice noodles, which was surprisingly refreshing and filling. It was essentially a shrimp salad in rice paper. I thought this was a great idea and decided to make them for dinner one day. I used cilantro lime shrimp {Costco $10}, mixed green salad and sliced red, yellow and orange bell peppers. Simply wrap up your ingredients in rice paper and dip in peanut sauce.

I recommend using a good quality rice paper brand because the cheap versions usually break and tear. Try using Three Ladies brand. I made my own peanut sauce with peanut butter, hoison sauce, sugar, salt, coco rico, starch and sriracha.

 

Herb & Basalmic Roasted Veggies

There is such a thing as healthy and delicious! I try to cook with fresh ingredients for the best flavor and optimal health benefits. For this reason, I like  to improvise with what I already have in my pantry before they die. (I can be a little dramatic). I usually don’t know how it’s going to taste until I try it when it’s done. I simply add a few basic ingredients that I think would taste well together. This one turned out DELICIOUS, so I’m sharing it with you. You know it’s good when it barely makes it to the plate and you’re eating it directly off of the pan. My favorite part is the lightly burnt edges.

I rarely measure my ingredients, so the suggested measurements below are ballpark. Substitute and adjust as needed. I hope you enjoy this recipe as much as I do.

Ingredients:
2 cups Baby Carrots
4 Mushrooms
3 Mini Bell Peppers
1 tbsp Parsley
1 tbsp Mint
1 tbsp Basalmic Dressing
1 tbsp Olive Oil
1 tsp Garlic Powder
1/2 tsp Pepper
1/2 tsp Salt

Directions:
1) Pre-heat your oven to 450 degrees.
2) Clean & slice  your veggies
3) Toss the veggies in basalmic dressing & olive oil.
4) Spread your veggies on your pan evenly so that they don’t overlap.
5) Chop the parsley and mint.
6) Sprinkle your fresh cut herbs, salt, pepper and garlic power over your veggies.
7) Roast in the oven for 15 minutes.

Feel free to spice it up with a pinch of cayenne pepper or red pepper flakes. Fresh minced garlic would also go great with this recipe.