short and sweet

^Words to live by, folks.^

Today is a busy day but I'm hanging in there.

This is not easy when all I want to do is crawl back into bed and continue to fight off this nasty cold.

At least tomorrow is Friday!

Hope you're having a wonderful day!

xo

*image from pinterest                                         

clean comfort food

Remember when I said I was finally feeling better? Yeah, I take that back.

I woke up sick and miserable this morning. Gah! Back to square one.

Luckily, I am able to just lay on the couch all day and watch trash television. Which always helps! 

Anyway, enough about that - lets talk about yesterday.

Yesterday ended up being crap. Seriously, just a bad day. By the time Joel got home I was in a horrible mood. Poor guy. :) Luckily, he's the greatest guy in the whole wide world and made me feel better about everything I was struggling with. Thanks, honey. 

Once I was feeling better about life, it was time to make dinner. I was craving comfort food (who doesn't crave comfort food on a bad day?) but wanted to keep it clean. This recipe was perfect and it gave me the opportunity to experiment with a little daiya vegan cheese. The cheese added that comfort element while the veggies and quinoa kept it light and super healthy. Perfection. 

Vegan Southwest Quinoa Bake

::ingredients::

-1 cup quinoa (cooked)

-2 tbsp vegan butter (Earth Balance brand is the best!)

-1 small onion (diced)

-2 cloves garlic (minced)

-1 red, orange, or yellow bell pepper (diced)

-1 or 2 jalapenos (diced)

-1/2 cup cilantro (diced)

-2 medium tomatoes (diced)

-2 small zucchini (diced)

-1 cup corn

-1 (15 oz) can black beans (drained and rinsed)

-1/2 tsp ground cumin

-1 tsp chili powder

-1 lemon (juiced)

-Sea salt (to taste)

-2 cups vegan mozzarella shreds

*if vegan cheese isn't your thing, feel free to use regular cheese.

::instructions::

-Preheat oven to 350 degrees

-Cook quinoa according to package instructions

-Saute the garlic and onions in the vegan butter (just enough to soften them)

-Combine the remaining ingredients in a medium sized bowl, add the onions when they are done sauteing, stir until well combined

-Add the cooked quinoa to the bowl, stir again

-Add 1/2 cup of the vegan cheese to the bowl, stir again

-Transfer entire bowl into an 8x8 or 8x11 glass baking dish

-Sprinkle the remaining vegan cheese evenly over the top of the dish

-Bake at 350 degrees for 30 minutes (or until cheese is golden and bubbly)

-Enjoy!

breakfast.

Hi friends!

I hope you all are having the best Tuesday you've ever had. :)

Today I have decided that it is my duty to share with all of you some of my favorite breakfast foods.

Breakfast is the most important meal of the day (durr.) and it really does set the tone for the rest of your day.

I used to skip breakfast on a regular basis. Such a bad idea. Breakfast jump starts your metabolism, improves your focus, keeps you from eating a huge lunch or dinner, and if you start off your day with a healthy breakfast you are less likely to eat an unhealthy lunch or dinner. 

My point? Don't. Skip. Breakfast.

+Steel-Cut Oats with Berries: Steel-cut oats are an AMAZING source of complex carbs. This gives your brain the boost it needs in the morning and keeps you focused and sharp. They are also a great source of fiber and protein! Top them off with your favorite berries for added antioxidants and a little cinnamon for flavor. 
+Whole Wheat Bagels: These delicious circles of joy are my go-to breakfast. I love them. The key to this breakfast is making sure your bagels are whole wheat and passing on the cream cheese. I simply spread a little Earth Balance Butter (vegan butter) on each slice and throw in some fruit on the side. Eating a bagel that is lathered with cream cheese would fall into the "not so great" breakfast category. If you are the type that just can't fathom the idea of eating a bagel without cream cheese, keep it to a minimum and try Tofutti vegan cream cheese. It's delish!
+Soy Yogurt with Granola: A great breakfast for when you're on the run. Most of the time I just throw the granola right into the individual yogurt container and hit the road!
+Juice: Juice. Juice Juice. If you haven't jumped on the juicing bandwagon yet, do it. I try and juice once a day. It's an easy and delicious way to get nutrients. The only downside to juicing is you don't get any of the fiber from the fruits/vegetables you juice, so you need to make sure you are getting your 25-35 grams of fiber (daily) elsewhere. 
+Vegan Waffles with Strawberries: Waffles are my weakness. I love them. However, most of them are made with eggs and milk - but not Van's! While not all of Van's waffles are vegan, most of them are. I usually make homemade waffles on the weekend but these frozen beauties are great during the week. Top with your favorite fruits and you are good to go.
+Cereal, Almond Milk, Banana: Finding a delicious vegan cereal is not hard to do. Pour in some soy/coconut/almond milk, slice up and add a banana, enjoy!
+Avocado and Chickpea Toast: This is my favorite breakfast when I am craving something a little more savory than sweet in the morning. It's loaded with complex carbs, good fats, nutrients, fiber, and protein. Just mash up some chickpeas with a fresh avocado, add some lemon or lime juice, a little cilantro, salt and pepper, spread over a couple of tomato slices ... BAM! So good.
+Bowl O' Berries: Perfect for a sunny, warm morning. It's also a really easy way to make sure you are consuming your antioxidants for the day! 
+Salad: Say what?! Did I really put salad on this list? Yes, yes I did. Salads are amazing all the time and just because it's 7:00 am doesn't change that. Eating a salad in the morning will set you up for a fantastic day! If eating a salad loaded with veggies in the morning doesn't sound good to you, try making a sweeter salad. Throw some spinach, apples, pears, and walnuts together, mix well, and top with a little of your favorite sweet vinaigrette. Easy peasy! 

Breakfast doesn't have to be complicated to be delicious.

If you are someone who usually skips breakfast but after reading this post you are inspired to start fueling your body properly again, start off small. Have a soy yogurt or even something as simple as a banana for the first few days. This will help you avoid an upset stomach.

finally feeling better.

Well, I'm back. Apparently the excitement of getting engaged and being in New York last week was a little too much for me! I have been fighting a nasty cold the last few days, but I am finally feeling better. Phew!

Since I know the cold/flu is in full swing right now, I thought I would share with you my go-to sick remedies that keep symptoms minimal and help me feel better faster.

+Water: When you're sick you should be drinking water like it's going out of style. Staying hydrated helps your body fight off all of the nasty intruders that are making you sick.

+Tea: Durr. Tea is a miracle drink when you're not feeling good. I also love a little Sleepytime Extra tea before I go to bed when I'm under the weather. 

+Vitamins: I take a vitamin supplement every day, but when you're sick it's even more important than usual. However, do not load up on vitamin C supplements only when you're sick. It will actually prolong your cold by a day or two. 

+Avoid chemicals: I know way too many people who love to pop a few pills or chug some nasty fluid when they aren't feeling good. If you fall into that category, knock it off. These medicines do not cure your cold (nothing does), they simply mask the symptoms and slow down the recovery process. Your body can't fight off whatever is making you sick to the best of it's ability when you take medicine. I know having a runny nose and sore throat isn't fun, but let your body take care of it naturally. You'll be back to normal a whole lot faster. Okay? Okay!

+Wash your hands: A lot. When I'm sick I'm always washing my hands. Especially if you live with others, this will keep them from getting sick. Oh and on that same note, don't go to the gym and snot all over the place, don't go to work (if you can avoid it) and snot all over the place. Just stay home.

+Relax: There is no need to be a sick super hero. Stop, lay down, and relax/sleep. 

+Avoid alcohol: I've made this mistake way too many times. Drinking alcohol will only make you feel worse. Trust me.

+Shower: Don't be a gross sickly who starts to stink up the place. Get off the couch for 15 minutes and shower. The heat from the shower will drain mucous and the steam from the shower will soothe your sore throat.
+Eat clean: This is something you should do all the time. However, if you are someone who doesn't eat all that clean regularly, try and eat clean(er) when you're sick. Use food as fuel to feel better. 
+Let/make your better half do everything: :) No explanation needed. 

Hope these tips help. If you're sick, I hope you start feeling better.
If you're not sick, consider yourself lucky!
xo

on cloud nine ...

As most of you know, Joel and I got engaged in New York this weekend!! 

I'm pretty sure I'm still in shock. :) I am just so overwhelmed by the amount of love and excitement everyone has shown us. We seriously have the best family and friends ever. Thank you guys!

Our weekend was also jam packed with other crazy adventures. 

From going to the Met, dancing the night away in a basement bar, being surprised by Joel's sister Jaci (you're the best little j), eating some amazing food, celebrating my birthday in Brooklyn, getting a blowout I'll never forget (Ha!), a boozy brunch, going to our first ever Broadway show, and an incredibly hilarious and embarrassing moment on the subway. 

It was never ending fun!

Special thanks to Jaime, Katie, and Jaci for making it the best engagement/birthday weekend I could have ever hoped for!

xo

dieting is for the birds ...

It happens every year. We ring in the new year and everyone jumps on the latest fad diet bandwagon. 

I don't diet. I hate diets. Diets usually don't work.

However, I am all about someone making the decision to live a healthier lifestyle.

Is dieting the best way to do that? Eh. For the sake of not hurting any one's feelings, sure. 

In all honesty though, diets aren't the best way to improve your eating habits and they usually lead to a lack in nutrients.

I've heard a few different fad diets mentioned in the last few weeks, but the one I keep hearing about the most is the Paleo diet. For those of you who don't know what the heck the Paleo diet is, it's a diet based around eating only foods that our hairy knuckled neanderthal ancestors munched on 10,000+ years ago ... ... ....

I have done a lot of research on this diet. Like most fad diets, it has its pros and cons. It is a diet that consists only of meats, vegetables, fruits, roots, nuts, fungi, and fish. It strictly prohibits any legumes, grains, dairy, refined salts and sugars, and processed oils.

At first glance this diet doesn't look too shabby. Like most fad diets it cuts out all of your carbs. 

What an original idea! 

This is actually my biggest issue with this diet and pretty much all fad diets - and this is exactly why they don't work. You can't/shouldn't maintain any diet that doesn't allow for carbs.

News flash: YOUR BODY REQUIRES CARBS!

With the Paleo diet you are only consuming about 20-25% of your recommended daily carb intake. 

I am not saying you should stuff your face with a bunch of pasta, bread, and rice every single day. I get it, I avoid a large carb intake like the rest of you. However, is a piece of whole wheat toast and some quinoa for dinner going to kill you and make you fat? Nope. 

Your brain REQUIRES carbohydrates for energy. Your body REQUIRES carbohydrates for metabolism (and when it isn't using carbohydrates for metabolism it goes into a state of ketosis, which is hard on your liver). So while you may lose some weight initially because you are depriving your body of necessary nutrients, you will just gain all of it back once you start eating normally again.

Soooo, my point is - instead of starting some ridiculous fad diet just make a few lifestyle changes. :)

For example ...

- Increase your fruit and vegetable intake (include a fruit and vegetable with EVERY meal)

- When you do eat carbs (because you should eat carbs!), make sure you're eating whole wheat pasta, whole wheat bread, or quinoa (save the cakes, cookies, pies, and other crap for very special occasions)

- Avoid eating pasta with heavy sauces (for instance, don't eat alfredo sauces - they are the worst. seriously.)

- If you're a meat eater, only eat lean meats or fish (also, try and make AT LEAST one day a week meat free!)

- Increase your fiber intake. You should be consuming 25-35 grams of fiber every. single. day. This keeps things movin' and groovin'. 

- Eat at home. 

- Don't make dinner the largest meal of the day - it's better to eat a larger lunch.

- Limit alcohol intake (if you do drink, try and go for low calorie options)

- Don't drink your calories - put down the 1000 calorie chocolate frap with extra chocolate swirls from Starbucks and go with an iced tea or regular coffee. 

- Drink lots and lots and lots and lots of water! I've said it before and I'll say it again, most of the time when we are "hungry" we are really just thirsty. Stay hydrated and drink a large glass of water before meals.

- When you have a sweet tooth eat something sweet (makes sense to me), but choose something low cal. A small frozen yogurt, a couple scoops of coconut milk chocolate ice cream, a couple of cookies (not the whole bag), a handful of dried fruit ... you get it. Don't deprive yourself or you will just end up binging on an entire pint of Ben and Jerry's and regret it.

- EXERCISE!

So there you have it. Just a few helpful ways of achieving a healthier lifestyle!

If you are participating in the Paleo diet or any other fad diet and it's working for you, go for it. However, make sure you are educating yourself and make sure you understand the risks involved. This post is not to insult anyone or poke fun, it is simply my honest (and educated ...) opinion. :) 

xoxo

*image is from pinterest.

lazy lunch

Yo.

It's Monday. I've been applying to jobs all day. Blah.

I'm taking a break from that nonsense and sharing with you the easiest recipe ever. In fact, I feel bad even calling this a recipe. It required no measuring, very little prep, and no skill. 

All I did was bake a spaghetti squash at 400 degree for 35 minutes and make some garlic vegan butter (which was made with Earth Balance Butter, fresh garlic, and herbs). Once the squash was done I poured the garlic butter on the spaghetti squash, along with a little sea salt, olive oil, and fresh ground pepper.

TADA!

Easy as pie. 

avocado+pasta

 This post is coming to you very late. It's been a busy day.

Day two of 2013 was a mighty productive one in the Hiatt/Stroup household. 

I applied to a bunch of jobs, did a little grocery shopping, cleaned, and accomplished a bunch of other exciting things none of you want to hear about ... :) it was fantastic!

To celebrate my fantastic and productive day, I whipped up this^ dish. 

I've been on a total avocado kick lately. In fact, while this dish was delicious, it sent me over the avocado edge. 

I will now be taking a short break from my little green buddies. 

Alright, so let me get to the point. 

This plate o' pasta is healthy, easy, scrumptious, and you should give it a whirl.

xo

Vegan Creamy Avocado Pasta

serves: 2

::Ingredients::

-6-8 ounces whole wheat pasta

-1 large (ripe) avocado

-2 tablespoons lime juice

-1 clove garlic, minced

-1/4 cup chopped cilantro 

-1/2 tsp salt

-freshly ground pepper, to taste

::Directions::

-In a medium sized pot, bring water to a boil. Once boiling, salt the water and add pasta. Cook pasta until Al Dente (8-10 minutes).

-While pasta is cooking, make the sauce by placing avocado, garlic, lime juice, cilantro, salt, and pepper into a food processor or blender. Process/blend until smooth and creamy.

-When pasta is done cooking, drain and place pasta into a large bowl. Add the sauce to the pasta and toss until pasta is well coated. Season with additional salt and pepper, if desired. Serve immediately.

-Enjoy!

*This pasta dish is best eaten the day it's prepared

*recipe adapted from twopeasandtheirpod

stuffed peppers

Happy 2013!

I hope all of you had an amazing time celebrating last night and aren't feeling too terrible today. :) I had a very low key night, so I feel fantastic! We went out last night and had a delicious dinner, came home and watched a movie, shared a little new year smooch at midnight, and went to bed. It was perfect. :)

I would also like to add that today is my little sisters 23rd birthday! 

Happy birthday, Sara! I love you!!

Today I have for you a delicious and oh-so-easy dinner recipe. Joel and I are challenging ourselves to a 3 month vegan diet (this excludes our trip to New York, Joel wants pizza and I want Sprinkles cupcakes - sorry to all the vegans I just offended, I never claimed to be perfect). 

Anyway, even if you aren't a passenger on the vegan bandwagon you'll love this dish! 

I pinky promise. 

Quinoa and Black Bean Stuffed Peppers

::Ingredients::

-4 bell peppers (any color), sliced in half stem-to-tip, seeds removed

-1c quinoa, uncooked

-1/2 medium onion, diced

-1 (15oz) can black beans, drained and rinsed

-1 roma tomato, seeded and diced

-1 (4oz) can diced green chiles (don’t drain)

-¼ cup cilantro, minced

-1/4 tsp salt

-1/2 tsp cumin 

-1/4 tsp pepper

-1 (28oz) can of enchilada sauce (or make your own - it's easy!)

::Directions::

-Add quinoa and onion to a large saucepan with 2 cups of water and a pinch of salt. Bring to a boil over medium-high heat. Boil 5 minutes, cover, turn off heat and let steam 15 minutes. Fluff with a fork.

 -In the meantime, microwave pepper halves 2-3 minutes to soften slightly. (Prepared this way, the peppers should come out crisp-tender. If you want them crisper, you can omit this step.)

-Pour quinoa/onion mixture into a mixing bowl. Stir in black beans, tomato, green chiles and their juices, cilantro, 1/4 tsp salt, 1/4 tsp pepper, and 1/2 tsp cumin. If the mixture seems to dry, drizzle in a bit of olive oil (I didn’t need any).

-Pour enchilada sauce into a 9×13″ baking dish. Divide filling among peppers. Nestle stuffed peppers into the enchilada sauce. 

-Cover the pan with foil and bake at 375 degrees 25-30 minutes. Remove foil and cook about 5 minutes longer. Serve peppers drizzled with enchilada sauce.

*Garnish with olives, avocado slices, fresh jalapeno, etc.

*Feel free to add cheese to this recipe if you aren't worried about it being vegan. Just sprinkle a cup of your favorite cheese over the peppers before you put them in the oven!