Posts from January, 2021

Go Nuts for Almonds!

Hail the mighty Almond! The crunchy nut that’s packed with flavor and healthy goodness. Available in so many forms – raw, toasted, milk, butter, oil, etc. This nutty ingredient can be used in just about anything – pancakes, smoothies, desserts, or dips.

This superfood is SUPER healthy!  It’s packed with Vitamin E, and rich in dietary fiber and healthy fats. Plus, they are a super protein source and easy to have a little snack baggie around for when you’re feeling HANGRY!

Chopped up and added to salads, grain bowls, or your morning yogurt, they’ll keep you feeling full and keep your body’s metabolism on track.

For a healthy treat check out Skinny Dipped Almonds, they have a very light coating of dark chocolate. I love the raspberry ones that are dipped in berry powder – Yum!

And for a quick, tasty and inexpensive dish check out my recipe for Savory Seeded Noodles with Toasted Almonds.

So go nuts! Nuts for Almonds, that is! –Kathy

Savory Seeded Noodles with Toasted Almonds
Great served warm as a side dish or chilled for lunch.

Makes about 8 – 10 servings as a side dish

1 lb dry spaghetti, broken in half
1/4 cup toasted sesame oil
1/4 cup toasted sesame seeds
1/2 tsp poppy seeds
1/3 cup soy sauce
6 Tbsp unseasoned rice vinegar
6 Tbsp sugar
1 Tbsp finely minced fresh ginger
2 tsp Asian hot chili paste (Sambal Oelek)
1/4 cup chopped cilantro
1 bunch green onions, thinly sliced
1/2 cup sliced almonds, lightly toasted

Cook spaghetti per package directions and drain well (do not rinse!)

Meanwhile, in a large bowl whisk together sesame oil, seeds, soy sauce, vinegar, sugar, ginger and chili paste. Add the warm noodles, cilantro and green onions and toss to coat well. Toss in the almonds.  Serve warm or chilled.

Recipe and Photo © Kathy Casey Food Studios®.

Posted by Kathy on January 26th, 2021  |  Comments Off on Go Nuts for Almonds! |  Posted in Uncategorized

Easy Protein Snacks

These days, healthy eating has become a top trend across the country – and it’s no surprise why. Incorporating high-protein foods into your diet has so many health benefits.

It can help you maintain weight loss, boost your energy levels, and support strong muscles and bones.

And lucky for us – there are tons of protein packed, d’lish options that not only taste great, but are easy to make and totally portable.

My go-to snack are Energy Nut Balls – chock full of dates, sesame seeds, cacao nibs, and nuts. No baking required! It’s the perfect grab-and-go bite that keeps you feeling full and energized. You can even customize it with your favorite ingredients – nut butter, a drizzle of honey, goji berries or oats. Get creative with it! I love to roll mine in coconut flakes for an added crunch.

Or how about roasted chickpeas – tossed in olive oil, seasonings, and baked until crunchy perfection. These healthy legumes are packed with fiber.

So get snacking! Happy cooking everyone.
-Kathy

Lemon Chia Energy Balls
Be sure to look for moist, soft dates when shopping for this recipe.

Makes: 24 balls
Prep Time: 20 minutes

Ingredients:
24 large pitted Medjool dates (about 1 cup)
1/4 cup freshly squeezed Sunkist® Lemon juice
1 cup gluten free rolled oats
2 tablespoons coconut oil, melted
4 teaspoons Sunkist® Lemon zest
2 tablespoons chia seeds
1/2 cup pumpkin seeds (pepitas)
———————————————
1/4 cup desiccated coconut, for rolling

Directions:
Tear the dates and put in a small bowl and toss with the lemon juice, press the dates into the liquid with a fork. Let soak for 10 minutes.

Place the date mixture and liquid, oats, coconut oil, lemon zest and chia in a food processor and process until mixture just comes together.

Add the pumpkin seeds and pulse until seeds are broken down and chopped into the mixture.

Portion the mixture into heaping tablespoons and roll into balls, then roll in desiccated coconut to coat.

Store refrigerated for up to 2 weeks. Bring to room temperature before enjoying.

Recipe by Kathy Casey Food Studios® for Sunkist®

Posted by Kathy on January 12th, 2021  |  Comments Off on Easy Protein Snacks |  Posted in Uncategorized

Healthy Eating

Now that we’re into the New Year, it’s time to get on track with healthy eating and stick to a New Year’s Resolution!

Sometimes with busy schedules lunch gets skipped or something less than healthy gets ordered in. Well consider taking a few hours on the weekend and building some great meals in jars to pack to work.

Just pick up some pint and 1/2 pint canning jars with screw on lids. Then prepare some good-for-you components like quinoa, brown rice, roasted veggies, roasted chicken breast, and some cut up fresh veggies.

Pack these up in jars, but make sure to plan your layers. For instance layer up some quinoa, roasted veggies, chicken – all deliciously topped with some healthy hummus or low-fat Greek yogurt. These will keep refrigerated for up to 3 days and are easy to pack to work.

Try this idea for breakfast-on-the-go, too. Fresh fruits, a little healthy cereal for the crunch factor, and yogurt. Or try cooked oatmeal with diced apples, dried cranberries and some toasted nuts.


Oat Chia Honey Cup
Photo by Kathy Casey Food Studios®.

Check out this great recipe for Make-Ahead Fruit & Yogurt Breakfast Parfaits from Iowa Girl Eats blog using Chobani yogurt (my fave!), gluten-free oats, chia seeds, and fruits. Her post is really inspiring!

Healthy, handmade meals on the go – Yum! –Kathy

Posted by Kathy on January 5th, 2021  |  Comments Off on Healthy Eating |  Posted in Uncategorized
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