Wednesday, November 9, 2016

Clean Eating Thursday Recipe Linkup – Apple Recipes

Clean Eating Thursday Recipe Linkup - Apple Recipes

Most people are used to seeing apples in the store year round. But they are a wonderful fruit to enjoy in fall particularly because of all the holiday recipes people tend to enjoy this time of… Read more →

from The Gracious Pantry

Not Your Usual Protein-Packed Snacks

I’m ALL about the high-protein snacks lately. I mean, I hate it when I eat a snack and then like 20 minutes later, I’m hungry again (#snackfail), so I love when I find new ones that are both tasty and satisfying. And I especially love high-protein snacks that aren’t your usual protein powder/Greek yogurt/nuts/hard-boiled eggs. Not that there’s anything wrong with these kinds of snacks. They’re some of my favorites, but I like to mix it up.


I recently had the opportunity to try some snacks from, and I was so impressed with the selection of high-protein, nutritious, and delicious options, I just had to share my favorites with you guys. These snacks are definitely ones that I will purchase again (and again). Speaking of which, here’s an EXTRA SPECIAL OFFER FOR CNC READERS

Get FOUR FREE GIFTS from when you order $25 or more! Choose from Ultimate Malted Milk Balls, Turkish Figs, Roasted Pistachios, Chocolate Covered Sunflower Seeds, Organic Cacao Nibs (Raw), Veggie Chips, Organic Raw Cacao Goji Energy Squares, Organic Hemp Protein Powder, and so much more! 

I also wanted to give a quick shout-out to a couple of blog posts that I found on the website. They provide a lot of helpful information about why protein is important to your body/diet/workouts as well as suggestions for getting an adequate amount through various foods and snacks. Just wanted to pass them along! 🙂

And now, without further ado, here are my favorite, not your usual high-protein snacks. I hope they give you some good ideas for healthy, satisfying snacks in the future!

Raw Almond Cranberry Granola Bites (8 grams): Packed with oats, raw almonds, dried cranberries, raw sunflower seeds, raw pumpkin seeds and more, these bites are both nutritious and full of flavor. They’re perfect for anytime you crave a snack, especially on-the-go. They’re great as a dessert after dinner too!

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Vegan “Cheese” Kale Chips (7 grams): Omgggggg, I love these all-natural and seriously delicious Vegan “Cheese” Kale Chips. These gluten-free raw kale chips are loaded with flavor and taste. They’re a wonderful alternative to regular chips since they’re loaded with essential nutrients and vitamins.

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Dandy Blend with a scoop of collagen and a splash of cream (12 grams): One of my favorite afternoon treats! I love drinking it both hot and cold and sometimes adding a drop or two of flavored extracts (i.e. coconut, vanilla, etc.).


Sea Salt & Vinegar Broccoli Bites (7 grams): Mmm! These Sea Salt and Vinegar Broccoli Bites are tangy, savory and delicious. They’re gluten-free, vegan, and loaded with flavor and taste. They are a great alternative to starchy, processed snacks, and they are packed with essential nutrients and vitamins.

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Vegetarian Protein Mix (10 grams): My go-to salty snack lately! Whether you’re hiking, biking or hitting the gym, be sure to grab this snack before you head out. Crunchy and delicious, it’s loaded with roasted golden chickpeas, salted fava beans, unsalted edamame, unsalted dry roasted cashews, and salted soybeans. It’s great as post-workout snack or just as a healthy pick-me-up.

BBQ Peanuts (7 grams): I can’t get enough of these BBQ peanuts! With 7 grams of protein in each serving, they’re loaded with mouthwatering BBQ flavor. They’re perfectly roasted and seasoned with a smokey barbecue seasoning. In addition protein, each serving also contains 3 grams of fiber.

Question of the Day

What’s your favorite high-protein snack?


from Carrots 'N' Cake

My 7 Favorite Practices for Engineering the Good Life

Sneaky Ways to Get Vitamin D

During this overcast time of year, the sunshine vitamin isn’t so easy to get. Adults need 600 international units (IU) of vitamin D daily. But many Americans (specifically, 3 percent of non-Hispanic whites, 12 percent of Mexican-Americans and 31 percent of non-Hispanic blacks) aren’t getting enough, according to a report by the U.S. Centers for Disease Control and Prevention. Vitamin D is important for muscle and bone strength, immunity and more — and come July 2018, a food’s vitamin D content will be listed on its label. Until then, this handy guide to food sources will help you get your daily requirement.

1 egg (41 IU): Earlier this year, the new 2015-2020 Dietary Guidelines for Americans gave us clearance to eat the whole egg, waving away concerns that the cholesterol in the yolk affects blood levels of cholesterol. So it’s good news that an egg’s vitamin D is in the yolk: A large egg contains about 7 percent of your daily need.

1 cup cremini mushrooms (3 IU): This amount will increase a lot, to 1,110 IU, when the mushrooms are grown while exposed to ultraviolet rays. UV-grown shrooms are usually listed as such on the label.

1 cup 1% fat fortified milk (98 IU): Most U.S. milk is fortified with both vitamin A and vitamin D — and a cup of the 1% fat version offers about 16 percent of your daily need. If you prefer orange juice, a fortified cup offers a tiny bit more (100 IU). Most of the food-based vitamin D in Americans’ diet comes from fortified foods.

6 ounces fortified yogurt (80 IU): This amount of yogurt offers about 13 percent of your daily need. Like milk, some but not all yogurt is fortified with vitamin D. You’re more likely to find fortified regular yogurt than fortified Greek yogurt.

3 ounces cooked farmed salmon (447 IU): Vitamin D is a fat-soluble vitamin, meaning it’s stored in your body’s fat tissues. So it makes sense that oily (aka fatty) fish delivers vitamin D. Three ounces of cooked farmed salmon offers about three-quarters of your daily need.

If you ate everything listed here in one day, you’d take in 669 IU of vitamin D, slightly more than your daily need.

from Healthy Eats – Food Network Healthy...

Kath Ate Real Meals



I’ve been thinking about how I always tell you guys I miss KERF as a food dairy, but I never actually get back into blogging in real time. Mostly because 1) My life is so much more unpredictable now that I am a mother and 2) Social media has changed the way live blogging feels to me. Wouldn’t you guys feel that a post simply about my lunch was boring? I dunno! When I have done surveys in the past, that’s always the style of post you guys request most.

When I started blogging back in 2007/2008, there was no Instagram/Snapchat, etc. Blogging was the main “live” platform at the time, and lots of blogs tried to be as in the moment as possible, including mine. I think I missed one post in five years! These days blogs seem to be the best platform for “evergreen” content and social media is where people share day-to-day stories. I am torn between sharing more meals in real time on Instagram and “saving” them for these round-up Lately posts. And I feel pulled between the platforms on where best to share daily life stuff because I don’t want to duplicate content.

I think I continue to share meals in a weekly round-up because I am a little scared to get so far away from KERF’s roots as a food dairy blog, but then again, shouldn’t I be evolving with the times? And I also worry that I’ll get tied up with something and miss a day of blogging while I am trying to get something up in real time and I’ll leave you guys with an empty day (that’s the Type A in me 😉 )

Maybe I should split the difference and share just one meal in a single post here and there spontaneously (when my schedule allows) and share the rest on Instagram?

I’d love to hear some of your thoughts on this.

In the meantime, here are some recent meals!

Breakfast green smoothie with toast. I find that a smoothie alone isn’t enough to power me through the morning and I miss the warmth of a hot breakfast. But a slightly smaller smoothie plus toast is the perfect combo!


A massaged kale salad with maple-soy tempeh I whipped up for lunch one day. For the tempeh, I just cut it in cubes and then cooked in a skillet tossed in some maple syrup and soy sauce for 5-7 minutes.


Split pea and sausage soup for dinner! I found this tree trunk in my neighbor’s yard, and it’s the perfect photography spot : )


I had some jalapeño and spinach soufflĂ© for breakfast (and lunch and dinner!) that I was testing for a recipe. You’ll see it soon!!


Lunch as a chopped romaine salad with blue cheese and smoked trout and a lemony basil dressing. Apple on the side!


And dinner – Cook Smarts Chicken Tagine with apricots, green olives, almonds and rice. YUM!


Breakfast pumpkin pancakes with raspberries and raspberry jam. A non-traditional combo that worked well.


Lunch was leftover chicken tagine over a baby spinach salad with pepperjack and corn chips on the side.


Cook Smarts Garlic Shrimp with roasted vegetable rice. This was SO GOOD! Cook Smarts continues to impress me with such tasty recipes.


Hope you are all having a great week!

from Kath Eats Real Food