Habit-based nutrition

Author: prepandpepllc

Budget Hack: Make Your Own Dips/Dressings [with recipes]

Budget Hack: Make Your Own Dips/Dressings [with recipes]

If you’re anything like my family, we love a good dip or salad dressing.   I have a few favorite brands (Bolthouse Farms, Newman’s Own, and Simple Truth), but as often as we use them, the expense adds up FAST!   Making your own dressings […]

Product Review: Beanitos

Product Review: Beanitos

It’s been a while since I did a product review and I could not have picked a better time.   My mom and I recently took a girls trip to Northwest Arkansas and while we were there we visited Whole Foods and I hit the […]

Recipe: 3-Ingredient Lemon Tart Greek Yogurt

Recipe: 3-Ingredient Lemon Tart Greek Yogurt


It's officially April and we all know the saying...

 

"April showers bring May flowers."

 

And as I sit and watch the rain pour out my office window, I can't help but smile because I have a new recipe to share that is ALL sunshine.

 

The inspiration for this one came after one of my favorite Chef's (Geoffrey Zakarian) on The Kitchen (BEST FOOD NETWORK SHOW!) shared a lemon tart recipe. And let me tell you, a week went by and I did NOT stop thinking about that lemon tart.

 

The truth is I am not an enthusiastic baker. I love cooking and I could do it all day every day (okay, I do!). But baking...requires a little more effort from me. I think it's because I'm impatient and there's so little room for improv!

 

Combine that with wanting to make more low calorie choices right now and I knew I HAD to find a way to get that lemon tart fix - without all the baking and calories.

 

I started with my old stand-by: Greek yogurt. I knew I wanted it to be creamy and tart and it's kinda perfect - greek yogurt is rather tart after all. I used homemade greek yogurt the first time I made it and then Fage Total 0 the second and both worked great.

 

I hoped and wished and prayed my baking aisle would have SOME sort of lemon pie filling and as always, Private Selection came through for me.

 

Kroger, you are seriously the MVP.

 

I suppose you could go "crustless" for this Lemon Tart yogurt, but I was willing to spend a few extra calories to have some crunch and regular ole honey graham crackers gave me exactly what I needed!

 

 

Y'all. This one came out like a DREAM.

 

Enough talking. Here's the super simple 3-ingredient recipe:

 

What You'll Need:

  • 1 cup nonfat plain greek yogurt (whatever brand you prefer)
  • 1 tablespoon lemon fruit filling (I used Private Selection)
  • 1/2 graham cracker sheet

 

What You'll Do:

  1. Place greek yogurt into bowl.
  2. Add in lemon fruit filling and combine.
  3. Crumble graham crackers on top and enjoy!

 

I told y'all it was easy! This recipe will be sure to fix your sweet tooth craving, give you a boost of protein, and benefit your gut health! Wins ALL around. Try this one out and let me know what you think!

 

 

Serving & Nutrition Information:

Yield: 1 serving. 1 serving contains 199 calories, 1g Total Fat, 24g Carbohydrate, 16g Sugar, 24g Protein.

 

 

Crock Pot Chicken 6-Ways

Crock Pot Chicken 6-Ways

Cook chicken ONCE and get SIX meals?!   Yes indeed. I promise it’s not too good to be true!   I hear it often and I also fully understand it – cooking healthy meals can be time consuming.   Convenience foods require little to nothing […]

RECIPE: Mom’s Breakfast Sandwich

RECIPE: Mom’s Breakfast Sandwich

A few weeks a go I spent the night with my parents to get away and work on a few projects uninterrupted. The next morning my mom brought me in a breakfast sandwich she had prepped for her week and it was DELICIOUS.   I […]

RECIPE: 2-for-1 HOMEMADE GRANOLA

RECIPE: 2-for-1 HOMEMADE GRANOLA


One of my New Years Resolutions was to try taking certain foods that we buy A LOT of at the store and make them at home in attempt to 1) save money and 2) move towards more homemade foods!

 

I wanted to start with granola. We go through granola FAST. We love it as a breakfast cereal or to top our Greek yogurt (hint hint about what the second homemade item is...blog post later!)

 

 

 

So I set out on a mission to try making my own granola with absolutely no recipe, just a few tips I'd picked up. I didn't know how it would go, but I was pleasantly surprised!

 

My first batch came out perfect! It was almost too good to be true. I decided to write up a blog post with the recipe to share but realized that in typical "me" fashion, I just winged it and threw stuff into the bowl without measuring, writing down steps, you know - all that important stuff.

 

I felt confident I could do it again but the second batch was FAR from perfect! I am actually glad I had this failure because I learned several key things (see TIPS below).

 

I also ended up making a second version which is why this blog post is a 2-for-1 recipe post!

 

For the sake of keeping things simple I kept a few of the main ingredients the same and then changed a few things just enough to make them different.

 

 

The original version has pumpkin seeds, golden raisins, and toasted pecans and the second version has unsweetened cocoa powder, dried cranberries, goji berries, and toasted almonds.

 

 

Excited to share these two recipes with you! Check them out!

 

 

Cinnamon Maple Pecan Granola

What You'll Need:

  • 4 cups Bob's Red Mill extra thick oats
  • 1 teaspoon cinnamon
  • 1/2 teaspoon salt
  • 1/4 cup pumpkin seeds
  • 1 teaspoon vanilla extract
  • 1/4 cup melted coconut oil
  • 1/2 cup maple syrup
  • 1/4 cup golden raisins
  • 1/4 cup toasted pecans

 

What You Need To Do:

  1. Preheat oven to 350 degrees F.
  2. Cover large cookie sheet with foil or parchment paper.
  3. Combine oats, cinnamon, salt, and pumpkin seeds in large bowl.
  4. Add in vanilla extract, coconut oil, and maple syrup and stir to combine.
  5. Spread ingredients into even layer on cookie sheet.
  6. Cook for 15 minutes.
  7. Remove from oven and mix ingredients around on sheet.
  8. Spread into even layer again.
  9. Cook additional 10-15 minutes.
  10. Remove from oven and let cool.
  11. Add raisins and pecans to mixture.
  12. Transfer to and store in sealed container.

 

 

 

Cranberry Chocolate Almond Granola

What You'll Need:

  • 4 cups Bob's Red Mill extra thick oats
  • 1 teaspoon cinnamon
  • 1/2 teaspoon salt
  • 2 tablespoons unsweetened cocoa powder
  • 1 teaspoon vanilla extract
  • 1/4 cup melted coconut oil
  • 1/2 cup maple syrup
  • 1/4 cup dried cranberries
  • 2 tablespoon goji berries
  • 1/4 cup toasted almonds

 

What You Need To Do:

  1. Preheat oven to 350 degrees F.
  2. Cover large cookie sheet with foil or parchment paper.
  3. Combine oats, cinnamon, salt, and cocoa powder in large bowl.
  4. Add in vanilla extract, coconut oil, and maple syrup and stir to combine.
  5. Spread ingredients into even layer on cookie sheet.
  6. Cook for 15 minutes.
  7. Remove from oven and mix ingredients around on sheet.
  8. Spread into even layer again.
  9. Cook additional 10-15 minutes.
  10. Remove from oven and let cool.
  11. Add cranberries, goji berries, and almonds to mixture.
  12. Transfer to and store in sealed container.

 

 

TIPS:

-Do NOT skip the salt! This was mistake #1 I made with second batch. Salt is key to cut some of the sweetness.

-Do not add nuts until granola is finished cooking. They burn up quick! Mistake #2 I made! Toast them on the stove top separately and add in after cooking is finished.

-Do NOT forget the oil. Your granola will be dry, dry, dry

-If you can find extra thick oats, USE THEM! This gives your granola so much texture.

-I like the maple syrup to sweeten, but honey is great too.

-Keep your eye on the oats while cooking. I burnt one batch because I let it overcook. Again, dry, dry, dry. Make sure you make these when you can give them lots of attention! I check on them every 10 minutes and give them a shake.

 

 

I loved adding the chocolate oats to my Greek yogurt for a Valentine's Day snack. I also added strawberries and dark chocolate chips. AMAZING!

 

As always, these recipes can be customized to your liking with whatever dried fruit, nuts, or seeds you like.

 

I hope you enjoy and keep your eyes out for my first Instant Pot blog post coming next week!

Apple Donuts

Apple Donuts

We made these apple donuts for our Super Bowl sweet treat and they were such a hit, we made them again a few days later!   We love using fruit for dessert and these apple donuts are fun because you can dress them up any […]

Product Review: Google Keep (App)

Product Review: Google Keep (App)

Life is insane. And by insane, I mean insanely busy.   Lately it feels like for every item I check off my to-do list, another two appear.   Time management is an area of my life that I am CONSTANTLY trying to improve in. I […]

SPOTLIGHT: Toast

SPOTLIGHT: Toast


 Toast 4 Ways 

 

 

I love toast. I love it with my eggs, I love a toasted sandwich, and I really love coming up with different variations of toast!

 

These days, I'm always rushing. This is the state of things at this point in my life! I'm rushing my 4 & 2 year old out the door to Mother's Day Out, rushing myself to class and running across campus to make it on time, rushing around on days we are home to make it to the gym in time, rushing to an appointment or meeting or wherever it is we have to be! I don't always have time for my usual scrambled egg breakfast so I've had to improvise - a lot!

 

Toast is my go-to. There are so many ways to dress it up (or down) and load it with nutrients!

 

I always opt for 100% whole wheat (first ingredient!) and I try to choose bread that has at LEAST 3 grams of fiber, but more is ALWAYS better.

This month I'm actually doing a bit of a toast experiment where I try all different variations - sweet and savory - and I can't wait to share all of these recipes with you!

 

For now, here are 4 of my favorites!

 

•Toast 4 Ways•
1️⃣ Smashed avocado toast with spicy roasted chick peas (chick peas roasted in a 400 degree oven for 20 min. Tossed in olive oil, salt, pepper, and cayenne)
2️⃣ The old standby: peanut butter toasted with banana, blueberries, and cinnamon. I love adding coconut flakes or a drizzle of honey too!
3️⃣ Greek yogurt cream cheese, stawberry basil jalapeño jelly, and roasted pecans. Salty✅ Sweet✅ Spicy✅ the best. This can also go savory with salmon and roasted veggies (like bell pepper!)
4️⃣ Open faced tuna on toast with spinach, cucumber, and Everything Bagel seasoning. Love this for a quick lunch (or even breakfast!)

 

How do you like your toast?

 

Product Review: Dark Chocolate Hummus

Product Review: Dark Chocolate Hummus

Oh, boy. Do I have a treat for you! It involves chocolate. Do I have your attention?     Dark. Chocolate. Hummus.   I was skeptical, y’all. Nothing about chick peas says “dessert” to me. When I saw this in the deli, I passed on […]