Cinnamon Apple Oatmeal Breakfast Bake!

          Why is breakfast so important?

           It is easy to sleep in and not take the extra time to eat breakfast in the morning. You have probably heard someone say that "breakfast is the most important meal of the day", but it is also so easy to skip. Is breakfast the most important meal of the day? Well according to an article on everdayhealth.com a Registered Dietician says, "without eating breakfast, you're more vulnerable to cravings and less likely to make healthy choices in the morning and throughout the day." The article also talks about a study that found that people who do not eat breakfast are more likely to be overweight. Click here to read article!

          Making breakfast a habit, will lead to having more energy throughout the day and making healthier decisions. Try this tasty and easy oatmeal breakfast bake. You can make it in a muffin pan as well, so you can grab and go! The oatmeal is packed with fiber, which helps you feel full longer. Happy cooking!

Cinnamon Apple Oatmeal Breakfast Bake!

Ingredients: 
2 cups Old Fashioned oats
1/3 cup pecan halves
1/3 cup raisins
1/2 t cinnamon
1/4 t nutmeg
1/3 cup honey
2 cups milk
1 1/2 t baking powder
3 eggs
1/2 t pure vanilla extract 
1 granny smith apple

Instructions: 
Step#1: Set oven to 325 degrees. Grease an 8 by 8 glass pan and set aside.
Step #2: Soak raisins in hot water for about 5 minutes. 

Step #3: Whisk together honey, milk, eggs, cinnamon, nutmeg and vanilla.

Step#4: Add oats and baking powder to mixture.

Step#5: Chop pecan halves in half and chop apple into chunks. Also, remove raisins from water.

Step #6: Add raisins and chopped pecans and apple into mixture.

Step #7: Pour mixture into 8 by 8 glass pan and place in oven for 1 hour.

Step #8: Remove the breakfast bake from oven, the oats on top should be golden brown. Finally, serve the breakfast bake. The taste reminds me of apple pie! You can refrigerate the leftovers and eat again, reheated or cold!

I hope you make breakfast a new habit and thank you for reading my blog!

-Claire Trotter (aka Summer Intern) 

Clean Chocolate Chip Cookies!

Don't Deprive Yourself, Eat in Moderation!

            According to an article on healthmeup.com a psychologist claims, “the key… is to eat everything you like but to eat in moderation”. The psychologist continues to say “when you try to keep away from something you like, a tension builds inside and this makes people go for an impulsive uncontrollable binge." A dietician in the same article says, “everyone deserves a treat once in a while, so save the fried foods, sweets and desserts for special occasions!” Click here to read the article.

           This cookie recipe is a healthy take on a favorite comfort food. You don’t have to feel guilty splurging on this low calorie and nutritious dessert!

Clean Chocolate Chip Cookies!

Ingredients:

2 cups Old Fashioned oats

1 medium sized banana

¼ cup honey

¼ cup unsweetened apple sauce

½ cup dark chocolate chips 

1 tsp pure vanilla extract

½  tsp cinnamon, ground

¼ tsp nutmeg, ground
2 tsp baking  powder

Note: I used the Ghirardelli 60% Cacao Bittersweet Chocolate Baking Chips in my cookies. Click here to read about the health benefits of dark chocolate!

Instructions: 
Step #1: Preheat oven to 375 degrees. Then, line a cookie sheet with parchment paper and set aside.

Step #2: Grind Old Fashioned oats into flour like consistency using food processor.

Step #3: Mash banana using food processor.

Step #4: Whip together banana, honey, apple sauce, vanilla, cinnamon and nutmeg until one consistency. Then add ground oats and baking powder to form cookie dough. 

Step #5: Next add the dark chocolate chips to the dough mixture and then place spoonfuls of dough onto lined cookie sheet. Dough should make about 18 cookies!

Step #6: Place cookie sheet in oven for about 10 minutes. Cookies should be slightly browned before removing. Cookies will not become crispy, but instead will be warm and gooey! 

Step #7: Finally eat the cookies! I suggest pairing the cookies with some frozen yogurt for a healthier alternative to ice cream. My favorite brand is Stonyfield, you can find it in pints at the local grocery store!

Nutrition Facts:

Click here to get started on making your own Nutrition Facts labels for homemade recipes. This is a great way to stay aware of what type of nutrients you are consuming everyday!

Eat everything you love in moderation and thanks for reading Hatching Healthy Habits!

-Claire Trotter (aka ALHWC Summer Intern)

Greek Yogurt Chicken Salad!

The Health Benefits of Greek Yogurt!

          According to an article on USnews.com Greek Yogurt sales have increased by over 50% since 2012, currently reaching $1.6 billion. The main difference between Greek yogurt and regular yogurt is the whey has been strained out of the Greek yogurt, making it thicker, creamier and more nutrient dense. According to the USnews.com article Greek Yogurt helps with digestive health, blood pressure, weight management, bone health and lactose intolerance. Click here to read article! 

          Greek Yogurt can be a great substitute while cooking and preparing food for many unhealthy ingredients. You can substitute Greek Yogurt for mayonnaise, sour cream, butter and more. Click here to find conversions! 

          In this chicken salad recipe, I substitute what is normally mayonnaise for the healthier choice of plain Greek yogurt. You might be timid to try such a conversion, but I promise it tastes just as good! You might worry that the chicken will have a bitter taste from the Greek Yogurt, but I assure you it does not. Try it and see for yourself!

Greek Yogurt Chicken Salad

Ingredients:

1 1/3 cup Plain Greek Yogurt

4 T Honey Mustard

1/2 T Rosemary

1/2 T Dill Weed

1/3 T Basal

2 lbs Chicken Tenders

2 Celery Stalks, chopped

1/2 cup pecans halves, chopped

2 cups red grapes, sliced in half

Step#1: In large sauce pan, boil chicken tenders for roughly 10 minutes, or until down. 

Step #2: While boiling chicken tenders, chop celery, pecans and grapes. 

Step #3: After chicken in cooked, use a food processor to shred chicken. Make sure to cut each chicken tender into chunks before placing them in the food processor.

Step #4: Combine chicken, Greek yogurt, mustard, rosemary, basal and dill weed.

 

Step #5: Next, add in celery, grapes and pecans to salad. 

Step #6: Finally, serve the chicken salad. I suggest pairing it with whole wheat crackers or a whole wheat bun and fresh fruits and veggies.

Healthy Choice: Choose whole wheat grains oppose to enriched grains for more fiber, to help you feel full longer!

Thanks for reading my blog and please come back soon for more healthy habits!

- Claire Trotter (aka Summer Intern) 

Healthy Turkey Quinoa Chili!

What is the deal with Quinoa?

          Quinoa has become a health food craze. The question is, why are so many people starting to consume this grain? According to Forbes.com quinoa is rich in protein, contains almost double the fiber as other grains and contains iron. Click here to read article! Clearly quinoa has some extraordinary health benefits. Here is a chili recipe to try using quinoa! You can make it with or without the ground turkey. Without the turkey, the chili becomes a great vegetarian option because it continues to include complete proteins!

Healthy Turkey Quinoa Chili

Ingredients:  

1 lb. of ground turkey (97%- 99% lean)

1/2 cup quinoa, rinsed

1 cup water

1 tablespoon olive oil

1 small onion, chopped

3 cloves garlic, minced

1 jalapeno pepper, diced

1 large carrot, peeled and chopped

2 celery stalks, chopped

1 green bell pepper, chopped

1 red bell pepper, chopped

1 medium zucchini, chopped

15 oz black beans, drained and rinsed

15 oz can red kidney beans, drained and rinsed

30 oz cans diced tomatoes

24 oz can tomato sauce

3 tablespoons chili powder or to taste

1 tablespoon ground cumin

Note: When shopping for canned foods take time to read the label! High amounts of sodium are used in canned foods as preservatives. Choose the can that says "no sodium added" or have low sodium content on the nutrition label. Sodium contributes to high blood pressure and other coronary diseases.

Step #1: Follow directions on Quinoa package to cook the quinoa, then set aside.

Step# 2: Brown ground turkey in skillet over stove and set aside.

Step #3: In a large sauce pan heat olive oil and onion over high heat. Cook until onion becomes translucent and slightly browned.

Step #4: Add garlic, jalapeño, carrot, celery, pepper and zucchini to sauce pan. Cook until vegetables are tender, about 10 plus minutes.

Step #5: Add black beans, kidney beans, diced tomatoes and tomato sauce to sauce pan. Then, stir in cooked quinoa and browned turkey

Step #6: Add chili powder and cumin to sauce pan. Let chili simmer on low for 30 or more minutes.

Step #9: Finally, serve chili with guacamole, cheese and chips. I also suggest serving on top of an all beef hot dog, to make a healthier twist on a chili dog!

Thanks for reading my blog ALHWC community!

-Claire Trotter (aka Summer Intern)

Banana Oatmeal Pancakes!

Young or old, show your Dad how much you love him with a healthy breakfast this Father’s Day!

Banana Oatmeal Pancakes!

Packed with fiber and full of flavor!

                Oatmeal is a heart healthy food that has been proven to lower cholesterol and helps you feel full longer because it is packed with fiber! Read more about health benefits of oatmeal!

Ingredients:

1 cup of old fashioned oats

1 t baking powder

1 cup mashed bananas

1t vanilla

1 T unsweetened Apple Sauce

½ t Cinnamon

¼ t Nutmeg

2 Eggs beaten

Step #1: Turn griddle to 350 degrees or grease and set aside a large frying pan!

Step #2: Place old-fashioned oats into food processor and blend until flour like consistency.

Step #3: Put approximately 2 bananas into food processor and blend until smooth. Measure mashed bananas. If not a cup, blend more.

Step #4: With a spoon, mix bananas, vanilla, apple sauce, eggs and spices together. Then add blended oats and baking powder to mixture.

Step #5: Pour mixture onto griddle. Make pancakes whatever size you desire. 

 Step #6: Flip pancakes over when you see batter bubbling around the edges! Leave on griddle for roughly 3 more minutes.

Step #7: Finally, serve pancakes! I suggest serving with fresh fruit and scrambled eggs. Also, of course top the pancakes with maple syrup. I have also found that honey is a great topping choice!

Enjoy breakfast and be thankful for your Dad this Father’s Day, I know I am!

Best Dad Ever!

                                    Healthy Wishes,

                                                    Claire Trotter (aka ALHWC summer intern)

Make Healthier Choices at Fast Food Restaurants!

Make Healthier Choices at Fast Food Restaurants!

Choosing to prepare meals yourself is usually the best option. However, it becomes difficult, if not impossible in everyone’s hectic lives not to stop at a fast food restaurant once in a while! Here are some easy ordering tips and resources to help cut out some calories, fat, sodium and cholesterol that you may be eating without knowing!

5 tips to order healthier at Chick-fil-a!

Tip #1:  When ordering a breakfast biscuit or burrito, choose chicken for the lowest amount of saturated fat and calories!

Tip #2:  When ordering a breakfast platter choose bacon for the lowest amount of saturated fat, sodium and calories! However, even the bacon breakfast platter is very high in fat, sodium and calories!

Tip #3:  Always choose grilled chicken over fried chicken!

Tip #4: Choose the plain sandwich over the club sandwich!

Tip #5:  Surprising: Choose the Grilled Chicken Sandwich over the Grilled Chicken Cool Wrap for lower saturated fat, calories and sodium.

A Healthier Breakfast Choice: Multigrain Oatmeal

A Healthier Lunch Choice: Grilled Market Salad

A Healthier Dinner Option: Grilled Chicken Sandwich

Highest Calorie Item on Menu: Breakfast Sausage Platter at 810 calories

             Chik-Fil-A provides a great resource on their website called the Meal Calculator where one can calculate nutritional information of their meal! Meal Calculator The website also provide suggestions for lower calorie meals!

Resource

5 tips to order healthier at Taco Bell!

Tip #1: Order your meal “Fresco Style”! Normal unhealthy, fat containing mayo-based sauces are substituted for Pico De Gallo for no extra charge! In some cases this eliminates more than 100 unhealthy calories from the meal!

Tip #2: Order from the Fresco Menu where all items contain less than 350 calories! This menu has soft and crunchy tacos, as well as burritos!

Tip #3: Order chicken over steak or beef for lower fat and calories! When ordering breakfast, choose egg and cheese, over bacon, sausage and steak for lower fat, sodium and calorie content!

Tip #4: Avoid Dressings! They contain up to 80 extra calories in every serving!

Tip #5:  Caution: The Cantina Bell menu, the XXL Grilled Stuffed Burritos and Smothered Burritos all have over 1,400 mg of sodium and some have greater than 2,200 mg. 

               

                The recommended dietary allowance (RDA) for sodium per day is 2,300 mg for a 2,000 calorie a day diet! This means you could possibly be consuming all the salt you need for the entire day in one meal! High amounts of sodium have been shown to lead to kidney disease, high blood pressure, heart disease and stroke. Click here for more information concerning sodium intake!

A Healthier Breakfast Choice: A.M. Grilled Taco- Egg and Cheese

A Healthier Dinner or Lunch Choice: Fresco Chicken Soft Taco

Highest Calorie Item on Menu:  XXL Grilled Stuffed Burrito Beef at 870 calories

Calorie Caution: All Fiesta Salads contain at least 730 calories each!

Click here for more information about healthy choices at Taco Bell!

 Resource

5 tips to order healthier at Jack’s!

Tip #1: Choose the ham option over chicken, sausage and steak, when ordering breakfast for lower calories and fat!

Tip #2: Choose a breakfast wrap instead of a biscuit for lower calories, fat and sodium!

Tip #3: Remember that just a regular fry contains over 300 extra calories and a mega fry contains over 500 calories!

Tip #4: Order the plain Double Cheeseburger over the Double Big Jack Cheese Burger for over 300 fewer calories, less fat, less sodium and less cholesterol!

Tip #5:  When ordering dessert opt for scooped ice cream as oppose to a shake! A regular shake can contain over 700 calories, where as 2 scoops of ice cream contain around 400 calories depending on the flavor. Always choose chocolate, vanilla or strawberry for least amount of calories!

A Healthier Breakfast Option: Grits without butter and Eggs

A Healthier Lunch Option: Grilled Chicken Salad

A Healthier Dinner Option: Grilled Chicken Sandwich

Highest Calorie Item on Menu: Deluxe Breakfasts all contain over 1000 Calories

Resource

Tips to Order Healthier at all Restaurants:

Tip #1: Choose water with lemon over soda! A large soda can contain over 400 calories!

Tip #2: Always order dressings and toppings on the side! You are less likely to apply as much to your food!

Thanks for reading my blog! Check back soon for more information about Hatching Healthy Habits!

                               -Claire Trotter (aka Summer Intern)