ABS Banana Chocolate Chip Cookies
By Maria England, ABS Team Member
Makes 7 cookies
Macros for 1 cookie:
Attributes: Gluten Free
Often times we associate eating healthy with being expensive, but there are ways to eat healthy and still not break the bank at the grocery store. The main key is to prepare before hitting the aisles!
The biggest key to staying on budget well shopping for healthy foods is to make a list. A great way to start is by doing an inventory of what you have in your kitchen and noticing what staple foods you are low on. When you make your list you can also preplan your meals for the week, this way you have a better idea of what you need throughout the week and there won’t be any last minute runs to the store. Making a menu for the week will also help you to pick out healthier foods for the week, since we tend to pick fast and easy foods that aren’t always the healthiest for last minute meals.
After you have made a list, check your local stores for any deals on foods. This can be through flyers and coupons from your newspaper or online website ads. Most grocery stores now have apps that allow you to clip coupons on the app and have a barcode to scan when checking out. It is updated frequently so always make sure to check out the app before heading to the store for more deals. Also don’t forget to branch out a little bit and try new brands to save a little more!
When buying fruits and vegetables, buy items that are seasonal, because not only will they taste the best but also they will normally be on sale. Buying fresh fruits and vegetables also means there are less processed and won’t have added sugar and salt. Don’t forget you can always buy in season fruit and freeze them for later! Normally we associate healthy fruits and vegetables with being organic, but there is safer non-organic produce. There is actually the Dirty Dozen list, which lists the top 12 produce that you always want to buy organic and those that are safer to buy non-organic. Bananas are considered one of the least contaminated fruits, where as spinach is one of the most, so buying regular bananas is perfectly safe, but maybe spend a little extra on the organic spinach!
Another tip is to buy in bulk on staple items that are non-perishable. For example rice, beans, and oatmeal have a long shelf lives, and buying in bulk can be cheaper. But for items like produce and proteins, purchase only what you need so you reduce your waste. Remember to think about the proper portion size when buying these items, that way you can purchase only what you really will eat.
Lastly, take advantage of discounts and subscriptions from your favorite brands! ABS Protein Pancakes understands the need to save and we offer an amazing ABS Protein Pancake Membership where you can get 1, 2, or 3 bags of your favorite pancake mix shipped to your home every month and save up to $55.24!
Planning is the key to success when saving money on a healthy diet! If you have any additional tips feel free to leave them in the comments for everyone to learn from too!
Photo Credit: U.S. Department of Agriculture
Makes 4 doughnuts
Macros for 1 doughnut:
Attributes: Gluten Free
Have you ever heard that you should be eating the rainbow when it comes to food? When we hear this we often ask our selves what does this really mean and what are the benefits? As more research has been done on the functions of food, we have realized additional nutrients in our foods beyond the basic vitamins and minerals and macronutrients. We have learned that there are actually phytonutrients in plant-based foods. Phytonutrients are found in fruits and vegetables, as well as whole grains, beans, nuts, and teas. They have been show to help increase our body’s productivity and may prevent certain diseases.
We have a tendency to fall into a rut when it comes to food, and not adding enough variety. The saying eat the rainbow helps us to remember to eat a wide variety of foods of varying colors. Each color has additional health benefits from phytonutrients.
Red foods, such as blood oranges, sweet red peppers, and tomatoes can have additional health benefits, such as increasing heart, hormone, liver, and gastrointestinal health, and are anti-inflammatories.
When we think of orange foods, we automatically think of oranges, but there are also persimmons, turmeric root, and apricots. These foods have the additional health benefits of increasing immune, skin, and reproductive health, as well as being anti-bacterial, and a great source of vitamin A.
Yellow fruits and vegetables include pineapple, summer squash, and ginger roots. They are known to help increase eye, heart, skin, and vascular health, as well as increasing cognition and being an anti-inflammatory.
There are a wide variety of fruits and vegetables in the green food category. Some different foods in this category are decaf green tea, snow peas, bamboo sprouts, and Bok Choy. Green foods are known to increase brain, skin, heart, and liver health. It can also create hormone balance and is an anti-inflammatory.
Blue, Purple, and Black foods have similar benefits and these foods can include plums, black or purple rice, berries, eggplants, and figs. They increase heart, liver, and cognitive health and also act as an anti-inflammatory.
Lastly there are tan, white, and brown foods. Which are known to be an anti-microbial and increase gastrointestinal, heart, liver, and hormone health. The foods we often think about are garlic, mushrooms, and ginger, but this can also include nuts, brown rice, quinoa, seeds, legumes, and apples.
All fruits and vegetables in every shade of color have the extra benefit of reducing the chance of cancer. This is due to antioxidants, which help to protect the body cells. Free radicals can change the structure of cells and cause mutations, but antioxidants reduce the damage and cause less mutations and less chance of cancer. Eating a wider variety of fruits and vegetables will help to reduce your chances of cancer due to the antioxidants.
Eating a wide variety of plant-based foods can add a wide variety of health benefits. It is very important to occasionally re-evaluate what we eat and add a little extra color at each meal. Next time you make you ABS Pancakes, throw in some fresh fruit to your batter to add some additional health benefits!
Makes 2 Waffles:
Macros for 2 waffles:
Attributes: Gluten Free, Refined Sugar Free
1 rounded scoop of Vanilla Cake Batter Protein Mix
1/3 cup Unsweetened almond milk
1/3 cup egg whites
1 tsp Rosewater
As Needed - Valentine Sprinkles
We often think of hearts when it comes to February because of Valentine’s Day, but February is also American Heart Month! One of the best motivators for eating right and working out is to keep our hearts healthy and there is plenty of small changes you can make that have a huge impact!
One of the best suggestions for eating healthier for a healthy heart is to reduce sodium intake. Almost all processed foods have some type of salt added to help with flavoring and preserving the food. It is recommended to consume no more than 2300mg of sodium a day. The biggest key to reducing sodium intake is to read the back of food labels to see how much sodium is in each serving. You can also find foods that are low sodium or no sodium added for processed foods. Another great key is to not add salt to foods or cut back on the amount of salt recommended when cooking. Instead add different spices to make a dish more flavorful. You will taste a difference at first when you start reducing your salt intake, but as you continue with this healthy choice your taste buds will adjust! Reducing sodium is important for heart health because sodium actually increases your blood pressure. As your blood pressure rises, it causes your heart and blood vessels to work harder and can cause them to weaken.
Switching out at least half of your grains for whole grains is also a great way to keep the heart healthy. Whole grains contain more fiber than refined grains and fiber has been proven to reduce heart disease. Fiber actually binds with bile that helps break down fats to be absorbed. When the bile is bound it is unable to bind with fats and the fats are then removed from the body instead of being absorbed. This can help lower cholesterol and reduce the risk of heart disease. Some examples of whole grains are oats, brown and wild rice, and whole grain products. The recommended fiber intake is 25g per day and with ABS Pancakes you can get a head start with 6g of fiber from one serving!
Another great source of fiber is fruits and vegetables. It is recommended to have about 2-3 cups of each a day for a healthy well rounded diet.
We often think it would be counter-intuitive to eat fatty fish for a healthy diet, but it is actually one of the best recommendations! Eating two servings of fatty fish a week, such as salmon, tuna, mackerel, and sardines helps reduce heart disease because it contains omega-3, which is a fatty acid. Omega-3 can actually help to lower blood pressure and it is an anti-inflammatory.
Lastly, it is always important to reduce your intake of saturated fats to less than 10% of your total diet and to not consume foods with trans fats. This will help to reduce bad cholesterol, which will reduce the risk of heart disease.
Just choosing a goal of reducing sodium, eating two servings of fatty fish a week, or swapping refined grains for whole grains during the month of February can help increase your heart health!
Makes 2 cookies
Macros for 1 cookie:
Attributes: Gluten Free, Refined Sugar Free