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A simple, healthy breakfast for the non-cooks

12/12/2017

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Omelet in a mug ​

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2 eggs
2 small button mushrooms, chopped
1/4 tomato, diced 
6 leaves of spinach, torn in half

Mix all ingredients together and put into a small microwavable dish or coffee mug
​Cook for 2 minutes 
Take out of the bowl/mug and put on a toasted piece of bread if desired

Banana Pancakes

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2 eggs
1 banana
3 dashes of cinnamon 
2 Tbsp of coconut or almond flour 

Put all ingredients into a blender or nutri-bullet
Put stove on medium heat
Lightly spray pan with Pam, and poor a pancake size of mix on the pan 
(keep in mind the first pancake will be a little softer/not have that darker/burnt color on it d/t it being the first made pancake with the PAM)
Once you see multiple bubbles forming on the mix in the pan, flip the pancake over and let the other side cook for about 60 seconds (depending on the size)
Top with diced apple and drizzle with peanut butter :) 

Yogurt Bowl

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Plain greek yogurt
Drizzle of honey
Granola
​Blueberries

Mix all ingredients together in a bowl and enjoy! 
This recipe has no exact measurements, so feel free to add as much of one item as you please

Sweet Potato Hash

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2 large sweet potatoes, chopped with skin on 
1 pound of ground meat (beef or turkey)
4 eggs
1 red bell pepper, diced
1 green bell pepper, diced
1 large onion, diced
2 cloves of garlic or 2 teaspoons on minced garlic 
2 tablespoons fresh parsley, chopped
4 Tbsp Olive Oil
Salt and Pepper to taste

1. Preheat the oven to 350 degrees F
2. In a pan, put about 2 Tbsp of olive oil in the pan and cook the sweet potatoes with salt and pepper to taste (cover the pan); this should take about 15-20 minutes to soften -keep in mind, the smaller the potatoes are chopped the quicker they will soften
3. In a separate, large pan, put 2 Tbsp of  olive oil in the pan and brown the ground meat in a large pan (preferably cast-iron) on medium heat 
4.  Combine the onion and bell peppers into the pan and continue cooking until the vegetables have softened; sprinkle salt and pepper to taste and Paprika if desired
5.  Combine the sweet potatoes into the beef mixture, large pan and create four indentations, where you will crack an egg into each indent and bake in the oven for 10-15 minutes (if you do not want to cook the eggs, you can still bake the skillet to brown and give the mixture more of a crunch :))
TIP: to be sure I get the egg texture I enjoy, I will usually good the eggs separately and then place them on top upon serving!

Egg in a Hole

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1. Butter or oil  your skillet over medium heat
2. Cut out a circle of one piece of bread
3. Put the cut bread on the skillet and crack an egg into the circle
4. Pull off the heat once you think your egg is done, you will be able to determine this just as you would cooking a normal egg (over-easy or hard)!
5. Plate with a side of sliced avocado and fresh fruit for a healthy breakfast 

**Keep in mind, cholesterol is only found in animal products, so mixing eggs with bacon or sausage is not your best option if you are trying to watch your cholesterol. 

Avocado Egg

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1 large avocado
2 eggs
Extra: chives, green onions, 4 grape tomatoes (halved), crumbled bacon

1. Preheat the oven to 400 degrees F 
2. Halve avocado, length-wise
3. Place halves avocado side up and crack one egg into each pit-removed hole 
4. Bake for 15-20 minutes (or until desired egg doneness)
5. Add extras if desired and serve!

Standard Breakfast

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Choose one: Omelet, scrambled eggs or over easy
Choose as many as you want: spinach, bell peppers, onions, mushrooms, cauliflower rice
Choose one: coffee, tea, water
Extra: toast, fruit and/or turkey bacon, but keep in mind cholesterol is found in animal protein, and you are already eating eggs.
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Stay Healthy During the Holidays

11/29/2017

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Maintaining a healthy lifestyle throughout the holidays can be difficult especially with the many social gatherings we love to attend.  By becoming the host or co-host of the parties allows your self to make the menu or provide ideas to the attending guests of healthy side dishes or desserts to bring.  Pre-planning and preparing meals for events during the holidays can save you not only calories, but time and money as well.  Try making fruit-based desserts, light alcoholic beverages with limited soda options, and low-carbohydrate and low-calorie side dishes; trust me, your guests will thank you and be wanting to come back for more :) Below I have written some tips on healthy holiday choices that I hope you can find useful for you and your loved ones. 
  1. More water, less soda
  2. More red wine, less beer
  3. More laugher, less anger and stress
  4. More fresh vegetable, whole grain based dishes (asparagus, brussles sprouts, broccoli, sweet potatoes, green beans, corn, quinoa, brown rice etc.), less high sugar/high calories dishes
  5. More playing, walking and moving, less sitting and staring
  6. More family time, less screen time
  7. More healthy desserts (fruit based), less processed food
  8. More baking and roasted, less frying
  9. More herbs, less salt​
  10. More moderation, less indulgance
Moderation is key! It’s okay to eat a slice of pie or have a dinner with all of your favorite foods on it without feeling guilty, but where you draw the line is crucial.  Understand that seconds or thirds can increase your blood sugar which can affect those with or without diabetes, and for those with heart failure, high blood pressure, or cholesterol this can cause stress on your heart as you increase your sodium intake.  By consuming large quantities of meals around the holidays allows our brains to think that it’s okay to continue to eat like that after the holidays; thus leading to weight gain.  Check out the How to Stay Healthy While on the Road for more tips and tricks to a healthier lifestyle while on the road!

HEALTHY HOLIDAY RECIPES
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 HEALTHIER WAYS TO COOK:
  1. Roast: With a rack so the meat or poultry doesn’t sit in its own fat drippings. Set at 350 degrees to avoid searing. Baste with fat-free liquids like wine, tomato juice or lemon juice.
  2. Bake: in covered cookware with a little extra liquid
  3. Blanch: Boil the food briefly (about 30 seconds) then plunge into ice water to stop the cooking. This is especially cool for veggies you want to keep a little bit crisp or almost-raw.
  4. Braise or Stew: with more liquid than baking, on top of the stove or in the oven.  Refrigerate the cooked dish and remove the chilled fat before reheating
  5. Poach: By immersing chicken or fish in simmered liquid
  6. Grill of Broil: on a rack so fat drips away from the food to prevent flames from creating toxins
  7. Sauté: In an open skillet over high heat. Use the amount of broth, wine or oil
  8. Stir-fry: in a Chinese wok with a tiny bit of peanut oil or olive oil and red wine vinegar
  9. Steam: in a basket over simmering water
 
CUT FAT WITHOUT LOSING TASTE:
  • After browning, put ground meat into a strainer lined with paper towels
  • To make gravy without fat, blend one Tbsp. of cornstarch with a cup of room-temperature broth by shaking them together in a jar. Heat the rest of the broth and add the blended liquid, simmering until thick
  • Make scrambled eggs or omelets using only one egg yolk per portion, and add a few extra egg whites to the batch
  • Remove up to 40% of sodium by straining and rinsing canned beans and vegetables before using/eating​
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My NO(vember) Meat Mondays

11/15/2017

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Week One

Breakfast: Banana, PB, spinach, and flaxseed smoothie 
Lunch: Cashew Larabar, Apple, Cranberry Coleslaw, Carrots and Hummus
Dinner: Vegetable quinoa stir fry: broccoli, snap pea, cabbage, stir fry vegetable mix (found at Ingles heated in microwave for two minutes), with sauteed mushrooms, bell pepper and corn with this amazing stir fry sauce create by my man, and he's more of a chef by taste and flavor, so these may not be the exact measurements:
1/3 cup sweet chili sauce
1/8 cup red wine vinegar
1/4 cup oyster sauce 
1 clove or tsp garlic, minced
2 tsp olive oil
2 tsp water

Snacks: Popcorn, spoon full of peanut butter, pomegranate seeds
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QUINOA

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Quinoa is a plant-based protein source.  Quinoa has about 6 grams of protein per 1/4 cup of dry mix, so if you eat half of this mix, you will consume about 9 grams of protein.  Add 2 cups of spinach and 1 cup of mushrooms to the mix and you'll have at least 12 grams of protein in your meal, not including additional vegetables/tofu/etc. Quinoa is also a whole grain, which provides fiber and healthy B-vitamins, that you are able to tell is finished cooking when all of the white circles surround the brown grain itself.

Week Two

Breakfast: Banana, PB, spinach, and flaxseed smoothie 
Lunch: Minestrone Soup with broccoli 
Ingredients:
  • 2 cans (14.5 oz) diced tomatoes
  • 2 tablespoons tomato paste
  • 1/4 cup sun-dried tomato pesto (homemade or store-bought)
  • 1 parmesan rind
  • 4 cups vegetable stock
  • 2 cups water
  • 1 cup carrots, diced
  • 1 1/4 cup celery, diced
  • 1 1/2 cup white onion, diced
  • 4 – 5 cloves garlic, minced
  • 1 teaspoon dried oregano
  • 1 sprig rosemary (or 1/2 teaspoon dried)
  • 2 bay leaves
  • salt and pepper to taste
  • 1 can (15 oz) red kidney beans, drained and rinsed
  • 1 can (15 oz) great northern beans, drained and rinsed
  • 1 1/2 cups zucchini, diced
  • 1 1/2 cups tubular (ditalini) pasta
  • 1 cup frozen green beans, thawed
  • 2 1/2 cups baby spinach, chopped
  • Finely shredded Parmesan cheese, for serving (or Romano)
Directions:
  1. Add the diced tomatoes, tomato paste, tomato pesto, parmesan rind, vegetable stock, water, carrots, celery, onions, garlic, oregano, rosemary, and bay leaves to a slow cooker. Season with salt and pepper to taste and cook on low heat 6-8 hours or high 3-4 hours.
  2. Add in red kidney beans, great northern beans, zucchini, and pasta and cook on high heat for an additional 20- 25 minutes until pasta is tender. Stir in the spinach and green beans and cook for an additional 5 minutes until heated through. Serve warm topped with parmesan cheese and garlic toasts.
Snacks: Popcorn, apple ​​
Dinner: Egg noodles/rice and  vegetables with a side ginger salad from Japan House.  We had a lazy Sunday after a five hour drive home from my best friend's wedding, which meant for a Monday bedroom floor date night! Disregard the steak and shrimp -we saved that for lunch on Tuesday!
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BE FULL. BE FIT. BE YOUR OWN BEAUTIFULL PROFIT.
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Meatless Monday Recipes

11/1/2017

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To help you get started with our NO(vember) Meat Monday Challenge, below is a list of meal ideas and some recipes to get you going :) Be adventurous this month, go outside of your comfort zone and try cooking or baking some of these delicious recipes!

Breakfast

  1. Oatmeal with peanut butter, fresh berries or apples, cinnamon and milk
  2. Smoothie with protein powder/PB
  3. Banana pancakes with peanut butter and diced apples 
  4. Sweet potato hash 
  5. Greek yogurt with granola, blueberries and honey
  6. Larabar + Greek yogurt + small fruit bowl or a medium fruit
  7. Quinoa fruit salad
  8. Cereal with almond milk 
  9. Peanut butter and banana toast
  10. Avocado toast 
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Dinner

  1. Mushroom and spinach marinara pasta 
  2. Mushroom stroganoff 
  3. Cheese quesadilla with tostitos and salsa with beans and rice 
  4. Eggplant parmesan 
  5. Skinny lasagna rolls
  6. Black bean nachos
  7. Burrito bowls
  8. Mushroom burger
  9. Honey ginger tofu stir fry 
  10. Black bean stuffed peppers
  11. Veggie lo mein
  12. Buffalo cauliflower wings
  13. Pumpkin Chili: See Pumpkin Chili blog
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Snacks

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  1. Larabars
  2. Fruit
  3. Carrots, cucumbers, and bell peppers with  hummus
  4. Pita bread
  5. Peanut butter and banana or apple
  6. Trail mix (walnuts, pumpkin and/or sunflower seeds, pistachios, dried cranberries & mini chocolate chips if you have a sweet tooth

Lunch

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  1. Tofu hummus wrap
  2. Caprese pesto sandwich
  3. Grilled zucchini hummus wrap
  4. Smoothies
  5. Lemon garlic roasted veggie orzo
  6. Quinoa taco bowl
  7. Vegan lunch bowls​
  8. Roasted sweet potato (quinoa, spinach, pecans, cranberries, feta)
  9. Corn and zucchini chowder
  10. Mediterranean chopped salad pita
  11. PB & J banana sandwich
  12. Mexican zucchini boats

Sides

  1. Baked cauliflower
  2. Chickpea, feta, cucumber and tomato salad with balsamic
  3. Sautéed squash and mushrooms
  4. Roasted sweet potatoes, broccoli or brussels
  5. Baked potato, quinoa, brown rice
  6. Fruit salad
  7. Edamame

Desserts

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  1. Vegan brownies
  2. Chocolate chip banana bread cookies
  3. Avocado brownies
  4. Sweet potato pie bars
  5. Pumpkin and Rosemary Puff
  6. Chocolate peanut butter banana ice cream
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Be full. Be fit. Be your own beautiful profit. 
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Pumpkin Chili ˜

10/18/2017

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Pumpkin spiced this and Pumpkin spiced that.  I know, I know, why does fall immediately translate to pumpkin everything? Well let me tell you a little about this amazing or dreaded fruit (depending on who you are ;)), and yes I said fruit!  Foods that have seeds in them are considered fruits, so cucumbers, tomatoes, avocados, and bell peppers are actually all fruits instead of vegetables.  Think about it have you ever eaten a vegetable with seeds? Potatoes, Eggplant, Carrots, Broccoli, Spinach, Onions, Celery, Asparagus, nope, that is because once matured we pull vegetables directly from the root, which has grown from the ground.  Fruits are a part of the plant that grow from the flower, these items are picked, not pulled.  Think about apples, cherries, pumpkins, cucumbers, zucchini, squash, tomatoes, bananas, coconuts, watermelon and how they are all picked from a tree or garden plant. ​

Helps Lose Weight

One cup of this mashed, vibrant, orange fruit provides:
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The higher the amount of fiber and protein equates to a higher level of satiety (fullness), which may lead to less overall consumption.  As you can see to the right, pumpkin is highest in vitamin A, as well as contains a plethora of folate, choline, and vitamin C.

Help Improve Skin

​Pumpkins are an amazing source of vitamin A, which is essential in vision and skin health.  Vitamin A helps in repairing skin cells and enhance the collagen production for smooth, elastic skin.
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Improve Prostate Health

Three ounces of pumpkin seeds a week is the suggested intake for men to help improve prostate health by increasing their phytosterol intake, which helps to shrink the prostate.  A medical herbalist shared this information in relation to those of the early 20th century who ate pumpkin seeds to treat enlarged prostates. 

Improve Sex Drive

 Pumpkin seeds are high in the mineral Zinc, containing almost 17% of your daily needs for the day.  Zinc plays an important role in men's fertility and potency, and sexual health and drive! 
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Directions: 
1. Heat olive oil over medium heat and saute onion, bell peppers and garlic until tender
2. Stir in the ground meat until brown
3. Add this mixture, the rinsed and drained canned vegetables and the remaining ingredients to the crock pot and stir
4. Cook on high for 3.5-4 hours
5. Serve with homemade cornbread or corn chips on the side 
Reminder: You can halve this recipe by buying the 7.5 ounce canned vegetables instead of 15 oz. cans, and by dividing the remaining measurements by two. 

Healthy Pumpkin Chili Recipe

Time: 4 hours              Serves: 8-10
Ingredients: 
1 pound of ground (turkey) meat
1 can corn
1 can black beans
1 can pinto beans
1 can diced tomatoes 
1 can of pumpkin puree
1 cup water
2 green bell pepper 
​1 medium onion, chopped
1 Tbsp olive oil
2 Tbsp garlic, minced
1 packet of low-sodium taco seasoning
**Comment below if you would like to know how to add some heat or how to make  a homemade seasoning mixture for this recipe!
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My Two Favorite Bulk Side Dishes

10/4/2017

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When I make vegetable side dishes, I am extremely liberal, in the sense that I buy however much of that vegetable I think I need to last me a weeks worth of side dishes when I am meal prepping.

Zoe's Kitchen Mock Coleslaw 

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 I found this healthy Zoe's Kitchen coleslaw  a few years ago, and I fell in love!  After a while the taste became sort of bland and savory, and I definitely have a sweet tooth, so adding the dried berries were the best decision I could have made! Test it out and tell me how you liked it!
Ingredients
  • 1 small head of cabbage, thinly sliced 
  • 1, 6 ounce feta cheese, crumbled
  • 6 green onions, chopped
  • 1/4 cup red wine vinegar
  • 1/3 cup extra virgin olive oil 
  • 1-2 tsp sugar 
  • 1-2 handfuls of dried cranberries 
  • Salt and Pepper to taste
Directions
Combine and mix all the ingredients together in a bowl, leaving the feta & berries until last.

Sweet Potato Fries 

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 Directions
  1. I usually buy enough sweet potatoes to fill up a sheet pan, which is usually about two and a half to three depending on their size. 
  2. Preheat the oven to 400 degrees F
  3. Slice the sweet potatoes in the shape of French Fries with the skin on (to give it that extra crunch & more vitamins)
  4. Place them in a single layer on a sheet pan and drizzle olive oil on top while sprinkling seasoning over them (I use garlic and herb seasoning, but you can use basically anything, or you can try cinnamon if you want a sweeter, dessert fry).  
  5. Bake for 15 minutes
  6. Flip the fries and bake for another 10-15 minutes, until crunchy and golden brown.
**I taste the thickest fry in the bunch and if it's squishy in the middle and somewhat crunchy on the outside then the batch is usually done. 

Enjoy these easy bulk recipes :) Comment below if you tested this out, how you like it and if you have any easy bulk side dishes that you make at home!

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  • Home
  • My Beautifull Profit
    • Jordan Hostetler
    • Social Media
  • Weekly Wellness
    • Be Full
    • Be Tipsy
    • Be Trendy
    • Be Knowledgeable
  • Services
    • Health/Nutrition Consults
    • Meal Planning
    • Grocery Shopping 101
  • Shop
    • Scout & Cellar WINE