Author: Nikita Tiffany

Healthy{ish} Sweet Potato Pie

Bring on the parties and yummy side dishes! Stuffing our bellies with delicious foods and delectable goodies is a great way to start off the holiday season, and we cannot wait.

However, sometimes we want something a little different on our dining room table. Sweet potato pie is pretty popular, but we added a healthily flare to it to further entice your taste buds.

Let’s get baking!

Sweet Potato Pie | Yields 6-8 servings

Ingredients

1 9-inch pie crust
16 oz sweet potato puree
1 cup coconut milk
2 tsp pure vanilla extract
2 tbsp vegetable oil
1/3 cup maple syrup
2 tbsp coconut sugar
2 tsp cinnamon
1/4 tsp cloves
2 tbsp ground flax
1 tsp tsp salt

Directions
Preheat oven to 400 degree and set pie crust to the side.
Blend the potato puree, coconut milk, vanilla, vegetable oil, maple syrup, coconut sugar, cinnamon, cloves, ground flax, and salt together until completely smooth.
Once mixed, pour the filling into the crust and then bake for 30-45 minutes on the center rack.
After slightly golden, take out the slightly-underbaked pie, and let it cool.
Once completely cooled, place in the fridge, where it will firm up and maintain a smooth texture overnight.
Enjoy the next day!

*inspired by chocolatecoveredkatie.com, photo from thespruceeats.com

*Credit Nikita Tiffany. Follow @niki.eats for more cool food action!

The Easiest Homemade Rolls

Holidays are here, and we cannot stop dreaming of carbs. Often, it’s hard during the holiday season to avoid breads, pastries, and desserts, and that’s totally okay– keeping your heart and belly full is the foundation of the winter season.

Below, we have an easy, buttery recipe for the most perfect rolls. There’s a couple healthy substitutes, but we kept the integrity of the rolls the same.

Let’s get baking!

Ingredients
1 cup unsweetend almond milk, heated up in the microwave until 100 degrees
1 cup butter, divided
1 (1/4oz) package active dry yeast
½+ cup warm water (110 degrees)
½ cup coconut sugar
2 large eggs
1 teaspoon table salt
5 cups flour

Directions
Once coconut milk is heated, place in a saucepan on the stove and throw in the butter and mix until melted.
Stir together yeast, warm water, and a tablespoon of coconut sugar in the coconut milk mixture. Let stand for five minutes.
In another bowl, beat the eggs until well-mixed and then add in sugar and salt until just mixed.
Combine the egg mixture with the water mixture. Then add in flour until well-combined.
Cover with plastic wrap and let chill for 2-8 hours.
Turn dough onto a lightly floured surface, and roll dough until smooth. Make palm-sized rolls and place on a lined cookie sheet. Set to the side for 30 minutes.
Preheat oven to 375 degrees and bake for 10-12 minutes or until golden brown. Let cool for five minutes then enjoy!

*inspired by myrecipes.com and photo from sallysbakingaddicition.com

*Credit Nikita Tiffany. Follow @niki.eats for more cool food action!

Anti-Holiday-Bloat Juice

It’s the last month of the year! Wow- 2019 sure flew by us, huh? While the Christmas holidays are approaching quickly, some people still feel heavy from their Thanksgiving feast — which is okay and natural!

While we have talked about the horrors of juice cleanses on the blog here before, we ruled that drinking a healthy juice (as in, no added sugars) to kick-start your meal is perfect. However, remember that juices are NOT a meal replacement.

Below we have a green detox juice that is light, airy, and naturally sweet! Let’s get juicing!

Anti-Holiday-Bloat Juice | Yields 2
Ingredients
2 cups packed baby spinach leaves
Handful parsley leaves
1 medium green apple, rinsed, peeled, and cored
1 large seedless cucumber, diced
1 tablespoon freshly grated ginger
1 teaspoon lemon juice
Half a can of pineapple chunks, no sugar added
Directions
After everything is ready and diced, throw all the ingredients in a blender.
Once everything is thoroughly mixed and you cannot see any bits of food, pour into a cup and enjoy!

*inspired by inspiredtaste.net and thegreener.com

*Credit Nikita Tiffany. Follow @niki.eats for more cool food action!

5 Ingredient Chicken Rice Casserole

Everyone loves meals that are cheap, are easy to make, and are something that everyone will love.
While cooking chicken and making rice separately can still be easy to whip up, sometimes we just want everything to be cooked together with the least effort possible.

Below we have a recipe that hits all these criteria, and only takes a few moments to throw together. Our 5 Ingredient Chicken Rice Casserole will leave your mouth watering. Check it out!

5 Ingredient Chicken Rice Casserole
Yields 4-6 servings | 1 hr 30 minutes
Ingredients
4 chicken breasts
1 cup of uncooked wild rice
1.5 cups water
1 can of onion soup mix
1 can of cream of mushroom soup
Shredded cheese
Directions
Preheat your oven to 350 degrees.
While that is warming up, spray a deep pan with cooking spray. Then, place the chicken breasts in the pan. Season with salt and pepper to your taste.
Dump the uncooked rice ontop of the chicken. After that, pour contents of the onion soup and cream of mushroom soup onto the chicken and rice mixture.
Cover with alminum foil and bake for an hour and 20 minutes or until the rice is completely cooked. Before serving, sprinkle with shredded cheese.
Serve warm. Enjoy!

*inspired by spendwithpennies.com

*Credit Nikita Tiffany. Follow @niki.eats for more cool food action!

The ULTIMATE Meal Replacement Shake

At breakfast we’re flying out the door, at lunch we are just trying to stay afloat, and by dinner we just want to crawl into bed. We have busy lives, so it’s often hard to implement fully balanced meals without breaking the bank.

Smoothies are expensive, but we have a solution for that: if you make them at home or even take-them in a to-go cup, they can satisfy you for hours. Below we have a meal-replacement smoothie that will leave you happy and ready to take on the rest of your day.

Let’s get blending.

The Ultimate Meal Replacement Shake | Around 500 calories

Ingredients

-1 banana

-1 cup of unsweetened almond milk

-½ cup full-fat greek yogurt

-½ tsp ground cinnamon

-1 teaspoon flax seeds

-1 tablespoon peanut butter

-handful of spinach

-handful of ice cups

 

Directions:

  1. Mix all the ingredients together in a blend with a couple of ice cups.

  2. Throw in a to-go cup or just chuck in the straw in the blend and drink away. Enjoy!

 

*Credit Nikita Tiffany. Follow @niki.eats for more cool food action!

Easy Homemade Salad Dressings

Sometimes the only way we can eat salads is when we dress them with croutons, add in loads of protein, or add in ingredients with different crunchy textures. However, the dressing on the salad is the icing on the cake (ha!) and the most important part of this type of meal.

 

Below we have a list of homemade salad dressings you can make at your own leisure. It saves you time, money, and can save you some of your macros for a dessert for the end of the night. Create your salad, take it to go, and enjoy it with some healthy, homemade dressing.

 

 

Option 1: Honey Mustard Dressing | Serves 3-5

  • 1/4 cup dijon mustard

  • 1/4 cup honey

  • 1/4 cup apple cider vinegar

  • 1/3 cup extra virgin olive oil

  • 1-2 teaspoon salt

  • 1 teaspoon black pepper

Option 2: Lemon Vinaigrette Dressing | Serves 3-5

  • 1/4 cup red wine vinegar

  • 2 tablespoons dijon mustard

  • 1/2 cup extra virgin olive oil

  • Zest and juice of 1 lemon

  • 1 clove garlic dices

  • 1 tablespoon honey

  • 1 teaspoon salt

  • 1/4 teaspoon black pepper

  • 2 teaspoons dried oregano

 

Directions: mix ingredients for respective dressings together and enjoy!

*Credit Nikita Tiffany. Follow @niki.eats for more cool food action!

20 Minute Greek Pasta

Mediterranean food is incredibly satisfying. The high amounts of fat, vast array of flavors, and ease of cooking often makes Mediterranean meal-prepping a slice from heaven.

We have a recipe that combines all these aspects into a high-protein, one-dish meal: 1-Pot, 20 Minute Greek Pasta. This dish is perfect to have with your family, eat if your friends are in town, or even if you want to switch up some pre-made meals. Adjust your macros accordingly, and indulge!

1-Pot, 20 Minute Greek Pasta

Ingredients
2 Tb olive oil
3 chicken sausage links, sliced
1 cup diced yellow onion
1 clove garlic, minced
1 cups of tomato sauce (low-to-no sodium)
¼ cup water
1 cup diced tomato
5 cups baby spinach
2 boxes of pasta (uncooked)
Pitted and chopped kalamata olives
½ cup feta cheese
Fresh basil
2 tbsp Lemon juice
Salt and peper to taste
Directions
Turn on stove to medium-to-high heat. Add olive oil to a large pot and let simmer.
Throw in chicken sausage, onion, and garlic and cook until the onion has turned transparent.
Add in tomato sauce, tomato, spinach, and pasta. Cook the pasta in the tomato sauce for 5-10 minutes with ¼ cup water.
Let cool.
Once rested, add in olives, feta cheese, fresh basil, lemon juice, and salt and pepper to taste.
Enjoy & Happy Eating!

*inspired by eatingwell.com

*Credit Nikita Tiffany. Follow @niki.eats for more cool food action!

Chocolate Peanut Butter Granola Cups

Eating healthy constantly is hard. It requires planning, learning to say “no,” and sometimes meal-prepping your meals in advance. However, sometimes it’s difficult to find balance in desserts that satisfy you, but also don’t weight you down.

A recipe we found are these chocolate peanut butter granola cups, which are a quick, healthy snack to satisfy your sweet tooth.

Gather up all these ingredients, throw them in a cupcake tin, and enjoy immediately!

Ingredients:
1 cup chopped peanuts
3 cups all-natural, unsweetened granola
3 tbsp honey
3 tbsp natural peanut butter
16 oz chocolate (milk or dark is ideal)
1 tbsp coconut oil
Directions
Grease a cupcake tin. Then combine the granola, peanuts, peanut butter, and honey until everything is sticking together.
Place the entire mixture at the bottom of the cupcake tray. With your thumb, leave an indent in the center of each peanut butter cup. Place in the freezer for 10 minutes.
Melt the chocolate with coconut oil in a microwave. Once cooled, spoon on top of the peanut butter cups. Place in the freezer for 5 more minutes.
Enjoy!

*inspired by omgchocolatedesserts.com

*Credit Nikita Tiffany. Follow @niki.eats for more cool food action!

Low Carb Chocolate Protein Pudding

Chocolate pudding cups are a childhood delicacy that are still yet to be forgotten. However, it’s sometimes hard to find a yummy dessert that hits all your macros AND satisfies you–and before you get ahead of yourself, no–those little pudding cups aren’t a saving grace.

However, we have the perfect low-carb chocolate protein pudding recipe that mirrors that yummy snack. Not only is this recipe something that can be whipped up in a hurry, but it will keep you full for hours! Say goodbye to midnight snackin’ and check out the protein pudding below!

Low Carb Chocolate Protein Pudding | Yields 1

Ingredients

  • 3/4 cup almond or coconut milk

  • 1 serving chocolate protein powder (can be whey-based or plant-based)

  • 2 tablespoons chia seeds

  • 1 tablespoon Cocoa powder

  • 2 Tablespoon chocolate chips

  • ½ teaspoon cinnamon

  • ½ teaspoon salt

  • ½ teaspoon vanilla extract

  • Fresh fruit (optional)

Directions

  1. Put everything in a blender and mix it all up until smooth!

  2. Top with chia seeds, fresh fruit, and/or chocolate chips. Place in the refrigerator in a shallow serving bowl. Put saran wrap over the pudding and place on top of the pudding so the top of the pudding doesn’t harden. Let cool for 45-60 minutes.

  3. Serve cold and enjoy!

 

*inspired by jenniferbanz.com!*

*Credit Nikita Tiffany. Follow @niki.eats for more cool food action!

Greek Couscous Salad with Chicken!

Pasta is a carb that is universally a favorite. It’s filling, yummy, and it has you craving for more. However, sometimes it’s hard to control portion sizes and eat pasta day-in and day-out because it can often lack healthy fats and solid amounts of protein. 

But we have a solution to that: Greek Coucous Salad with Chicken! Couscous is a type of pasta, but is much smaller in size. Dressing this cousin of your typical pasta-noodle with olives (a healthy fat), some veggies, and some chicken is a perfect way to keep eating your favorite foods.

Check it out below!

Greek Couscous Salad : Serves 4-6 

Ingredients:

  • 2 cooked chicken breasts, seasoned with salt and pepper
  • 1 cup couscous
  • 2 cups cherry tomatoes, halved
  • 3 cucumbers, diced
  • 1/2 red onion, diced
  • 1 cup feta cheese cubed
  • 1 cup pitted kalamata olives
  • Fresh mint, chopped up
  • Fresh dill, chopped up

Directions:

  1. Cook two chicken breasts with salt and pepper in an oven. Remove and set to the size once fully cooked. 
  2. Cook the 1 cup of couscous with 1.5 cups water. Once fully cooked, take off the heat, fluff up with a fork, drain in cold water, and set to the size.
  3. Once the couscous is ready, mix in the chicken, cherry tomatoes, cucumbers, red onion, mint, Feta cheese, Kalamata olives, and dill into a large bowl. 
  4. Serve and enjoy! 

*inspired by thehealthyfoodie.com!

*Credit Nikita Tiffany. Follow @niki.eats for more cool food action!