muddy footsteps

Superfood Salad with lemon vinaigrette

Posted in dinner, Food & Recipes, gluten-free, Health/Nutrition, lunch, Protein by nicolejanaye on May 17, 2013

fooooodSuperfood Salad with Lemon Vinaigrette

This seems to be the perfect dish to bring to a BBQ, picnic, or just serve as part of your dinner. It’s light but filling, loaded with health benefits like protein/fats/vitamins, and is simple to make. The lemon vinaigrette is the perfect touch to bring all the flavors together. Get your grains soaking and start making this tonight!

*Follow Kristin at Iowa Girl Eats at http://iowagirleats.com for amazing recipes just like this one that she came up with! Thanks Kristin!!

Ingredients

  • 1/2 cup dry quinoa
  • 1/3 cup red onion, chopped
  • 1 orange, peeled, and segments chopped
  • 1 avocado, chopped
  • 1 cup canned black beans, rinsed and drained
  • 1 cup pomegranate arils
  • 1 cup frozen corn, thawed
  • 1/3 cup cilantro, chopped
  • salt & pepper

For the lemon Vinaigrette:

  • 2 lemons, juiced
  • 2 garlic cloves, finely minced
  • 1 TBS sweetener (honey, agave…)
  • salt & pepper
  • 6 TBS extra virgin olive oil

Directions

  1. Soak the quinoa in a bowl of water and let sit for at least 10 minutes. Once soaked, rinse quinoa extremely thoroughly!
  2. Heat up a dash of oil in a pot and add quinoa. Let the quinoa toast for 2 minutes, then add 2 cups of water and bring to a rapid bowl. Once a boil has been reached, reduce the heat to a simmer. Cover the pot and let sit for 15 minutes. Once the quinoa is done cooking, take a fork to the quinoa and fluff it. Set aside to cool.
  3. For the lemon vinaigrette, combine all ingredients in a mason jar and shake to combine.
  4. Combine all the ingredients together in a large bowl and pour the vinaigrette on top. Mix, serve, and enjoy!

*If you don’t have pomegranate arils, you can replace them with chopped strawberries, watermelon, or even jicama!

 

 

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Almond Milk

Posted in Breakfast, drink, Food & Recipes, gluten-free, Health/Nutrition, Paleo, Protein by nicolejanaye on November 30, 2012

IMG_4759This has to be one of the most convenient recipes that you can start incorporating into your lifestyle, not only for the simplicity and ease on how to make it but also the affordability and health benefits it offers.

The store-bought almond milk (unsweetened vanilla by Blue Diamond) I drink is fairly healthy compared to dairy based milks, however it still contains some unnecessary added ingredients. What better way to fix this problem than by making your own. You know the source of your product, you know what you’re putting into it, and you can adjust the ingredients to suit the flavor profile that you’re after. This almond milk recipe is your baseline. It has just a little bit of sweetness, which I recommend keeping in the recipe, although you can substitute or remove it if you like.

Almond Milk

Ingredients

  • 4 1/2 cups water
  • 1 1/2 cups raw almond (*soak overnight)
  • 3 medjool dates
  • 1 teaspoon vanilla extract

Directions

  1. Place all ingredients into Vitamix or high-powered blender.
  2. Turn machine on and slowly increase speed to its high power.
  3. Blend for 40 seconds or until desired consistency.
  4. Pour almond milk into a sieve or nut milk bag to remove the almond pulp.
  5. Pour the liquid into a glass bottle and store in the refrigerator.

*Soaking your nuts, seeds, or any type of legumes will help with the digestion process in your body. Not only will it make the nutrients easier to absorb into your system, but soaking or sprouting activates the enzyme. The more enzymes in your body, the better your body works! Soak them the night before you plan on making your milk so that they are ready to go first thing in the morning.

Now the only thing left to do is to figure out a recipe for the almond pulp. Any ideas out there? I’m thinking of making a raw cookie or energy bar with it. If you know of a recipe, please send it my way or email it to me at muddyfootsteps@yahoo.com I’ll make sure to feature you or your blog with the link!

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Butternut Squash Fall Waffles

Posted in Breakfast, coffee, Food & Recipes, gluten-free, Health/Nutrition, Paleo, Protein by nicolejanaye on November 13, 2012

My alarm was set for 6:50 am, workout clothes laid neatly on the floor, and my body was warm and cozy deeply hidden amongst a mountain of blankets. My intentions for the morning were to rise and sweat my tush off at the gym. The stair master has been my choice of cardio equipment for the past few days since I re-introduced the kindle fire back into my life. I loaded up Netflix and Hulu Plus onto this godsend of a gadget and it has me completely consumed and distracted while I torch away calories and build up sweat puddles on those endlessly revolving steps.

The alarm goes off. I’m one of those rare breeds that doesn’t prefer to smash down the snooze button and I don’t have the need for my alarm clock to sound like a fire engine five inches from my face. However, today was a different story and I wasn’t ready to get up and get moving. I’ve been busting my booty, literally, in the gym and outside everyday and this was just my body telling me that I needed rest. I decided to sleep in, have a relaxing morning, and make a comforting breakfast.I burried my way back into the sheets and shut my eyes for what seemed to be another hour. Soon enough fall aromas were going to be perfuming my kitchen and creeping their way throughout the remainder of the house.  

Butternut Squash Fall Waffles

These waffles are perfect to share between you and your significant other on a cold and quiet morning. A sprinkle of nuts, a handful of dried fruit, and a ladle of maple syrup on top will be enough  to give yourself a foodgasm. Their fall flavors are the perfect match to a steaming, hot cup of coffee.

Ingredients

  • 1/4 cup coconut flour
  • 1 cup roasted butternut squash
  • 1/2 cup pecans (optional: sauté pecans in a little bit of coconut oil prior to mixing with batter. It will bring out the flavors in the nut)
  • 1/2 cup raisins
  • 1 egg + 2 whites
  • 4 tablespoons almond milk
  • 1 tablespoon unsweetened cocoa powder
  • 1 teaspoon cinnamon
  • 1/4 teaspoon ginger
  • pinch of sea salt
  • coconut oil/butter (to lubricate the waffle maker)

Directions

  1. Combine all ingredients, except for pecans, raisins, and coconut oil/butter, into mixer and mix until thoroughly combined. The temperature of your kitchen could change the consistency slightly. Adjust the coconut flour and/or almond milk to suit the desired consistency. You want your batter to be thick, but a little liquidy. If it’s too thick, add more milk. If it’s too thin, add more flour.
  2. Add pecans and raisins to the batter and continue mixing just until combined.
  3. Heat your waffle maker and lubricate with coconut oil/butter.
  4. Add batter to maker and cook until done.
  5. Serve warm, flooded with toppings, and right alongside a mug of your favorite morning beverage.

Topping options: Pure maple syrup, Walden Farms syrup, coconut flakes, chocolate chips, nuts (pecans, walnuts, almonds, cashews), nut butter, coconut butter, powdered sugar…

Also, I finally made the switch from the url of muddyfootsteps.wordpress.com to muddyfootsteps.com . It’s easier to access, remember, and hopefully share with your friends and family. To make reading my blog posts and having access to new recipes easier, subscribe to my blog and you will receive an email each time I make a new post.

Coconut Flour Protein Pancakes

Posted in Breakfast, coffee, Food & Recipes, Protein by nicolejanaye on November 11, 2012

Protein pancakes have been around the block for a while now.  I’m not too sure why I was so timid to jump on the bandwagon, but I’ve made my leap and I’m whipping up these pancake recipes left and right. I started out with a basic recipe, finding the right combination of ingredients that produce a quality pancake. I wanted the flavors to stand out, the recipe to be simple, and the pancake to have a decent amount of protein.

I’m constantly playing around with different ingredients and a variety of flavors. Such subtle changes can produce a completely unique pancake to keep you entertained each day of the week. Perhaps my next project will be to create a menu and recipe for a different pancake/waffle every day. How would these flavor profiles sound? Salted maple bacon, pear ginger, spiced chai, espresso, spicy coconut mango, and maybe a chocolate lovers (chocolate waffle dipped in chocolate/coconut sauce.). They’re all just ideas, and I’m hoping it won’t be too hard to find some guinea pigs to taste the recipes. 

To be honest, I’m not a pancake kind of girl. I like a crispy, slightly crunchy, moist bite of a waffle. I want to be able to dig my teeth into the surface of the crust and feel a mix of textures. Pancakes seem too flat and soft for my palate. However, I’m not trying to exclude any of you pancake lovers out there. These recipes are easily interchangeable. Cook your flapjacks on a skillet if you prefer more of a soft, smooth texture. If you’re looking for something with a little more crunch, ladle your batter over a waffle maker. Either way, your taste buds should be happy and your belly full.

Ingredients

(Servings: 2 pancakes/waffles)

  • 3 tablespoons coconut flour
  • 1 whole egg + 2 whites
  • 1-2 tablespoons almond milk
  • 1/2 scoop protein powder (optional)
  • 1 teaspoon ground cinnamon
  • 1 teaspoon unsweetened cocoa powder
  • 1/2 teaspoon flax
  • 1/4 teaspoon baking soda
  • 1/4 teaspoon vanilla extract
  • pinch of sea salt

Mix all ingredients together and cook with your prefered method. Ideas for toppings: almond butter, maple syrup, Walden Farms syrup, roasted pecans/cashews, fresh berries, coconut butter, sea salt, chocolate shavings, banana slices, bacon, coconut shavings and mango… Be creative with your ingredients and see what you can come up with. You really can’t go wrong when it comes to toppings.

Protein Thin Mint Cookies & Froyo

Posted in Dessert, Food & Recipes, gluten-free, Protein by nicolejanaye on October 2, 2012

The lovely ladies from Purelytwins came up with this sweet, rich cookie that satisfies any chocolate craving and packs a punch of protein. They have a few variations of the thin mint cookie on their blog, but this recipe sounded best to me. I paired a few cookies with some frozen yogurt for my pre-workout meal. This combination could really be eaten at anytime of the day, it just so happened that my sweet tooth kicked in right before I was heading to the gym.

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For the frozen yogurt all I did was take a single serving sized container of Greek yogurt and stuck it in the freezer for at least 20 minutes. While that’s freezing, start making your thin mints.

Servings: 4 thin mints
Ingredients
-1/3 cup chocolate protein powder
-1/4 cup + 1 TBS cocoa
-2 TBS water
-1 TBS coconut oil
-1/2 tsp vanilla extract
-1/2 tsp peppermint extract
-2 packets of stevia

Directions
1. Mix all the ingredients together until it’s one cohesive mixture.
2. Scoop cookies onto a parchment covered plate and flatten out.
3. Freeze for 10+ minutes.

It’s as simple as that! Try scooping some froyo in between two cookies and make yourself an ice cream sandwich!

Hope you enjoy 🙂

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