Tag Archives: the taste

Healthy Sugar Free Raspberry Chia Seed Protein Pancakes

delicious, healthy and sugar free raspberry chia seed protein pancakes

delicious, healthy and sugar free raspberry chia seed protein pancakes

 

After running 13.1 miles yesterday, I was craving a hearty, filling and treat-worthy breakfast. After messing around with some ingredients I had in the kitchen, I whipped up this super easy to make recipe for healthy, raspberry chia seed pancakes that are not only sugar free, they are also PACKED with protein! Woo Hoo! Who says a girl can’t have everything? Enjoy this recipe and feel free to add a little maple syrup or date syrup to sweeten up if you are not “I quit sugar”-ing with me.

healthy sugar free raspberry chia seed protein pancakes

2 tbsp of non fat plain greek yogurt

1/4 cup oat bran

1 organic hormone free egg

2 tsp of flax seed

2 tsp chia seed

a dash of vanilla extract

a dash of cinnamon

6 or 7 raspberries gently broken up (by hand ) into small pieces (and then extra for on top!)

Add everything except the raspberries and mix it up in a small bowl. Heat your pan on low setting and spray with your favorite cooking spray or use a little coconut oil. Add in raspberries last and gently fold them in. Batter should make three 5-6in pancakes (perfect single serving!), feel free to double or triple it when eating with others. I topped mine with some mashed raspberries and a couple whole ones on top!

Great thing about this recipe is that it’s not only easy, quick and contains minimal ingredients but it’s sugar free and has tons of protein thanks to the egg and non fat greek yogurt. Toss in the flaxseed meal and chia seed and we’re also loading up on heart healthy omega-3s while getting a nice dose of fiber with the oat bran! It’s GOOD and good FOR YOU!

My SUPER SIMPLE Chia Seed Pudding Recipe

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My SUPER simple Chia Seed Pudding recipe:
Just take 2 tbsp of chia seeds and one cup of almond milk (or coconut milk) and mix them together in cup (I love using little mason jars). I added 1/2 tsp of pumpkin spice (cinnamon,nutmeg,cloves) to this batch and it was delicious with out using any sugar! Store it in the fridge for at least 3-5 hours or overnight- I tend to stir it on and off in the first hour or so to prevent clumping of the chia seeds.

losethelast5lbs

 

Isn’t is always those pesky LAST FIVE POUNDS that we’re trying to get rid of!? I work with so many clients to help them make those small healthy  changes to get rid of those last 5lbs for good and with summer just around the corner, I wanted to share my “secret” with you! Watch this video, put this tool into action and you WILL see results! You just have to DO IT.Ready to go deeper and learn even more simple steps to start looking better and feeling great? Check out my Mindful Eating & Meditation video here.

If you enjoyed this video please LIKE , SHARE and SUBSCRIBE to GoSweetandSkinnyTV

BAKED Zucchini Chips

delicious baked zucchini chips

               I was craving a healthy snack this afternoon and decided to try my hand at whipping up some baked zucchini chips! I have been thinking about different healthy snack ideas for my upcoming Sweet + Skinny Detox Meal Plan and these fit right in perfectly! They are super healthy, easy to make and really satisfy that crunchy potato chip craving.

Baked Zucchini Chips

Preheat your oven to 225 degrees. Slice a zucchini very thin, you can use a mandolin if you have one but cutting them as thin as you can with a good knife works just fine! Spray 2 baking sheets with olive oil cooking spray and spread out your zucchini slices evenly so they do not overlap. Sprinkle some garlic, oregano and a little salt and pepper to  your liking and bake them for 1 hour and a half to 2 hours, depending how thin you slice. You’ll know they’re done when they get a little brown and turn crunchy! 

Crispy Cauliflower with Jeff Kawakami

It’s always a blast spending time in the kitchen with my bestie and team ludo teammate, Chef Jeff Kawakami. What a lot of people don’t know about Jeff from watching The Taste is that he’s a pretty killer healthy cook as well. Jeff makes some vegan dishes that are out of this world and has celebrity clients that require him to make really healthy food, really delicious on the daily. Naturally, I asked him to share with us, an easy, go-to snack that’s both delicious, healthy and ‘man-friendly’.

Crispy Cauliflower

1 cauliflower cut into florets
1 egg
1 egg white
1.5 tbsp of dijon mustard
hot sauce to taste
1 tsp of garlic powder
1 cup of parmesan cheese
1 cup panko breadcrumbs
salt and pepper

Preheat oven to 375 degrees. Lightly grease a baking sheet. Cut your cauliflower head into florets and place in a large bowl. Add eggs and lightly toss the cauliflower in them. Add you mustard, hot sauce , garlic powder, parmesan and bread crumbs and toss till cauliflower is covered in mixture. Salt and pepper to taste and then spread out the cauliflower on your baking sheet. Bake for 10-15 minutes, they are finished when the edges are light, golden brown and crispy.

What JUICER do I use?

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                One of the most frequent questions I get is,”what kind of juicer do you use?” or “What kind of juicer should I buy?” So I figured it was about time I write a blog dedicated to letting you know just that! My first response to most of these questions about finding the right juicer is that the right juicer is the one you will use!! There are so many different types of juicers and you can certainly argue for some over others but at the same time, a fancy juicer with all sorts of amazing features that you can’t afford right now and discourages you from buying a juicer all together helps no one. Get what you can with in your budget when you are just starting out, it’s more important to start getting into the habit of making delicious fruit and vegetable juices at home. Once you have a little more experience with juicing and get as addicted to that pure, clean, boost of energy that it provides as I am, then you will feel better about investing in a higher quality juicer.

               As for me, I use a Samson Multipurpose Juice Extractor and I absolutely love it! My Samson operates at a lower speed (80 rpm) which means that the original nutrients and flavor are preserved when I’m making my juices. Some juicers tend to operate at higher speeds (7000-10000 rpm) where a lot of the vitamins in the fresh juice start getting destroyed. This was extremely important to me when I was selecting a juicer because I want to get as much nutritional value from juices as possible especially for when I’m juice cleansing! My Samson Juice Extractor is also great at juicing those dark leafy greens I love so much. A lot of juicers can clog up if you’re as much of a kale monster as I am. My first juicer would waste so much kale and spinach, it would go straight to the waste bucket and I would get just a drip of juice from a massive handful. Once again, if you have to buy a more basic model when you are starting out, just take the leafy green waste and put it through the juicer a second or third time to get as much juice as possible but it is such a beautiful thing to not have to do that with this juicer. Lastly, I love my juicer because it does so much more than juice! When I first started juicing, I was completely unaware that you could find juicers that can also make nut butters, mince, make noodles, puree for salad dressings and sauces and even make nut milk. I use it for everything! It has become my best kitchen buddy. Can you tell I’m a little excited by my favorite kitchen toy? Don’t worry I’ll be posting even more about some of the other wildly handy things my juicer can do this month! Feel free to check out more information about the juicer I own here as well as all it’s brothers and sisters.

Chocolate Covered Strawberry Smoothie

choccoveredstrawberrysmoothie

We all have those mornings that are hard to wake up to. The morning after something in our life goes terribly wrong. Maybe it’s just a bad review at work, maybe it’s a break up, maybe it’s something as earth shattering as someone you love passing. Regardless of the degree, at the moment we usually don’t want to eat anything or we want to eat everything just to comfort ourselves. Both paths will leave us empty and feeling horrible. So this morning, when I was having one of those dreadful mornings you never want to wake up for, I decided to treat myself to something delicious and nourishing for my body, my brain and my heart. Chocolate covered strawberries are one of my favorite things in the world and so I decided to make myself a chocolate covered strawberry smoothie! Even though I have no appetite and it would have been super easy to skip breakfast all together, I know that right now my body needs me to take care of it. This smoothie was SUPER yummy and helped brighten my other wise gloomy day – I hope it can do the same for you- or just make your already awesome day even better! xo

Chocolate Covered Strawberry Smoothie
1 cup of chopped organic strawberries
1/4 cup vegan choc chips
1 tsp of almond butter
6oz container of plain coconut yogurt
1/2 cup of chocolate nut milk
2 pitted dates
5 ice cubes

Blend it all together and enjoy! :)

What does SkinnybyTara eat?!

In honor of my recent trip to Miami for South Beach Wine and Food Festival – which was a blast (and you’ll totally be seeing a post about that this week!) – I wanted to post the second half to my interview with my friend, fellow healthy living guru and Miami native, Miss Tara Milhem of SkinnyByTara.com. You guys have a pretty good idea of what I eat on a daily basis but here is some insight from my girl Tara! Feel free to comment below on the video and ask her questions – I’m sure she will be more than happy to answer them!

Vegan Pumpkin Balls

vegan pumpkinballs
These little oat filled treats are great to have around the house if you’re a snacker in need of a healthier option. They are also jam packed with fiber so just one (or two) will keep you feeling satisfied till your next meal. I have to be honest, they are definitely more along the lines of a granola bar kinda deal than they a cookie. You’ve been warned! That said, they are still very delicious. I love having them as a breakfast on the go, I can just throw 2 or 3 in a little zip lock and eat them on my way in the morning.

Vegan Pumpkin Balls
3 cups gluten free oats
1 cup pumpkin puree
1 tsp vanilla
1/2 tsp cinnamon
1 tsp pumpkin pie spice (I use this liberally)
1 tbsp flax seed meal
1 cup of crushed cashews
1/2 cup vegan (or regular if you wish) dark chocolate chips

Mix it all together and then make baby balls and place them on a parchment paper lined baking sheet. Put them in the oven at 350 for about 5 minutes. You just want them to set a little bit, you don’t need them to “bake”. Let them cool and enjoy! Super easy snack and you can sub out the chocolate chips for raisins or craisins or add in dried cherries and really have some fun with it!

How to stay SKINNY while dating


It’s Valentine’s Day and what better day to address the issue of staying skinny (on track with your health and fitness goals) while in love! Dating or being in a relationship can make stay your slimmest pretty tough but with these FOUR tools you should be able to navigate the waters easily! Like, SHARE and please SUBSCRIBE for more recipes, tips and inspiration to live your healthiest, happiest life!

My Skinny Secret: Mindful Eating

Want to know the EASIEST way to start losing weight and keeping it off? Well it’s mindful eating! In this video I share with you my skinny secret for mindful eating and give you a couple different ways to start incorporating it in your life now!

If you want to really get into it and cause some serious changes in your health and happiness, join me in NYC (or order a recording if you can’t) this Sunday 2/16 for my HAPPIER, HEALTHIER LIFE NOW class where I will be teaching you 5 effective tools for eating more mindfully and 3 different meditations to keep your stress levels down and your energy up! tickets and details here: https://www.eventbrite.com/e/happier-healthier-life-now-with-cassandra-bodzak-from-abcs-the-taste-tickets-9999515821

Strawberries + Cream Tarts

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With Valentine’s Day right around the corner, this is a great little recipe for a quick, festive treat that won’t have you laboring over the stove! You can also modify it depending on whether you want it to be vegan or not. I’ll give you both options!

strawberries + cream tarts
6-8 strawberries
1 package of philo dough shells

1 container of tofu cream cheese (vegan version)
1 cup powder sugar (optional how much you use)
1 container of mascarpone (if your are not doing the vegan version)

3 tsp of balsamic vinegar

1 tbsp of agave/stevia

First, defrost your little philo dough shells! These little babies are accidentally vegan most of the time but be sure to check the box because I’m sure there are all different brands. Just let them sit on a plate while you wash and slice your strawberries. Place your sliced strawberries in a bowl and add the balsamic and sweetener, mix it all up and let them sit. This will give them a sweet and  tangy taste and make them must more interesting to eat! Now, if you’re not going the vegan way, just pipe your mascarpone in to the little shells, the dollup should be about the size of a hershey’s kiss at most. For my lovely vegans, take your tofu cream cheese, put it in your mixer and slowly add the powdered sugar to taste. I said 1 cup but you really only need enough to turn the cream cheese taste into a slightly sweeter and more refined ‘cream’ taste! I use powdered sugar because no one wants their creamy filling to have little granules in it. Yuck!  Once all your baby shells are filled with cream filling, place three strawberry slices on top and you’re good to go!

Wasn’t that easy?! It’ll take you 15-20 mins TOPS – and the best part is that your guest will absolutely think they are the cutest, tastiest thing ever. Everybody wins!

 

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Fearless Feb: SOULCYCLE

soul-cycle

              Can you believe I was scared to go to SOULCYCLE!? Well, not scared like something terrible was going to happen if I went but I felt a little intimidated and didn’t want to make a fool of myself. Literally, everyone and their mother had told me to go, that I would love it but I had ‘group fitness anxiety’. I’m a yogi and dancer by nature, I specialize is being uber flexible and memorizing routines. Pilates? I’m there, Hip hop? Count me in, Spinning?! Eh, no thank you! And while I do encourage you guys to find an activity you LOVE that you enjoy doing and stick to that to start getting you moving, sometimes it’s fun and exhilarating to step outside your  comfort zone and dive into the latest fitness craze. In honor of #FearlessFebruary, I did just that! I grabbed a girlfriend and went to SOULCYCLE and….

IT WAS FUN!!!

Seriously, I had the best time and would probably do it every day if it wasn’t so pricey! The music was great, the basic moves spoke to the dancer in me and made me feel at home. However, the best experience was when the lights were dim, the music was loud, our instructor told us to close are eyes and just give over to the music. It was a very different type of meditation than usual for me and I totally loved it. I felt sweaty but invigorated and alive afterward. Big thanks to my girl Alyssa for accompanying me and my client Lauren for telling me how obsessed she was and pushing me to go! You ladies rock and now you’ve got me addicted! :)

So what exactly is #FearlessFebruary? 

February is one of my favorite months! It’s my birthday (on the 24th) and Valentine’s Day – a double whamie of love and fun! I’ve also had an incredible start to 2014 and I’m ready to break some boundaries, bust through some blocks and start 27 fearless and fabulous! So this month I am pushing myself out of my comfort zone everyday! I have made a promise to myself (and my streaks app haha) to do something that scares me EVERY DAY this month. I’ll be sharing ones like this SOULCYCLE post, which I feel will particularly connect with you guys but feel free to tweet at me @cassandrabodzak and ask me what my #fearlessfebruary act was that day – I’d love to share! They have ranged so far from anything like putting myself out of my comfort zone physically by trying harder classes, to attending events solo and introducing myself to new people (always a scary task!) to contacting people who inspire and intimidate me. I’m SUPER EXCITED to share with you tomorrow my #FearlessFebruary Instagram Contest - be sure to follow me and look out for the announcement tomorrow morning!

Shehu’s Gnocchi + Veggies

               Yes, Shehu was the chef from Team Marcus that ended up staying while I got sent home on The Taste a few weeks ago but us New Yorkers stick together and I couldn’t have asked for anyone better to be in the bottom with. Shehu is a big sweetheart and it was such a pleasure cooking with him on the show and hanging out with him here in NYC. He was generous enough to share his absolutely delicious and VEGAN recipe for potato gnocchi with vegetables with me because he knew I’d just love it! Gnocchi is one of my absolute favorite comfort foods in this cold weather and I couldn’t think of a better thing to whip up this weekend to warm you up if you’re reading this from the east coast, like us! It’s also a great dinner party dish, simple to make and super impressive to guests! Give it a whirl, get creative and feel free to keep up with Shehu on facebook and instagram for more delicious food inspiration!

shehugnocchi

Sauté Potato Gnocchi with Vegetables and Tomato Sauce

1 med size Potato
2 cups AP Flour
1 sm Zucchini
1 sm Yellow Squash
1 sm Carrot
1 sm Onion
1 cup Broccoli Florets
1 cup Cauliflower Florets
2 cups Tomato Sauce
1 tbsp Shehu Fitzgerald Spice Blend # 14 ( or your own favorite spices!)
Salt and Pepper

Place Potato in a pot and cover with water 1 tbsp salt and boil till just tender. Remove from water let cool for 2 mins then peel off skin. Place into a bowl and mash ( try best not to have any lumps ) season with salt and pepper and add flour litter at time and mix to make dough ( sorry I always do this by eye ). Knead and roll into 1/2″ rope and cut into 1″ pieces.

On the stove have a pot of boiling water ready. In a small sauce pot warm tomato sauce. Drop gnocchi into the pot of boiling water and cook till they start to float, then sear them in a sauté pan over med high heat. Season with #14( your own favorite spices!) and cook till golden, then remove  from pan. While pan is still hot add veggies and cook till done.

Assemble the plate and serve :)

shehucooking

 

Join me live or online for my ‘Happier, Healthier Life NOW’ event

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                Treat yourself to some self-care at the end of Valentine’s Day weekend and join us for an hour and half of meditation and mindful eating that will have refreshed, re-energized and ready to give your health and wellness resolutions a one-two punch! I’ll take you through three meditations, a basic ‘everyday’ meditation to keep you on track with your health and fitness goals, one you can use in case of everyday stress-mergencies and finish with a more advanced meditation that will break through any mental clutter and leave you feeling refreshed to start your week! We will also go over 5 important strategies for more mindful eating that will transform the way you look at what you put in your mouth, help you slim down, have more energy and start loving your body. Best yet, you’ll start transforming your body without feeling deprived or restricted in any way. I’m excited! Are you!?

                      The event will take place in Midtown Manhattan – Sunday 2/16 at 7pm- 8:30pm However, if you are not a NYC local OR just can’t make it that day, I’m very excited to announce that for the first time EVER, we will be selling recordings of the event which will be emailed to you with in 24 hours of the event so you can watch it from the comfort of your own home! 

Click here to sign up now! :)

Louise’s Green Machine Smoothie

For those of you who watched The Taste last night, my #teamludo not only won the group VEGGIE CHALLENGE, but my girl Louise (aka. Weezy) won 2 gold stars for her veggie dish! Woot! Woot! Combine that with my man Lee saying that his gold star was for me and it’s safe to say I felt very happy with my friends stepping up there game and making some killer vegetarian dishes!
Naturally, I wanted to represent my veggie rockstar team mate Louise and asked her for a yummy recipe to share with you and I think you guys are going to LOVE this one!! Louise was kind enough to share this fabulous video with us of her making her “Green Machine Breakfast Shake” Check it out for a delicious and nutritious  way to get your greens in the AM and start your day off right. For those of you who are vegan watching, Louise does add some greek yogurt for protein, feel free to substitute that with a little more almond milk and scoop of almond butter OR if you like the yogurt-like consistency, they make some delicious almond and coconut ‘yogurts’ out there. Enjoy! Go #teamludo!

Healthy Football Snacks: Zucchini Fries with Buffalo-Ranch Dressing


With the Super Bowl coming up this weekend, I thought it would be fun to bring in my boyfriend, chef Lee Knoeppel to help me whip up a yummy snack for the game that would be both healthy and ‘man-friendly’. These Zucchini Fries are so addictive you’d never guess they were healthy and his ‘buffalo-ranch’ dressing is going to blow the mind of you ranch dressing fanatics.

Please SUBSCRIBE, like and share if you enjoy!

Fried Green Tomatoes

Even vegetarians and vegans need to be a little naughty sometimes and I just couldn’t resist sharing this decadent southern classic that my friend (and fellow Taste gal), Rebekah Faulk whipped up for her wonderful blog Some Kinda Good. I think these would be a wonderful veggie friendly addition to your superbowl apps and because they’re a little naughty, you’ll still feel like you’re indulging with boys without having to chow down on buffalo wings or those baby hot dogs. Now, of course, if you want to make them even healthier, you can try baking them instead of frying them. Same prep just put them on a parchment lined baking sheet at 375 degrees and then once they’re cooked, maybe sautee them in a pan with a little bit of coconut oil to get the outside crispy! However, I wasn’t about to mess with greatness, so I left Rebekah’s recipe just the way it was for you here. Enjoy!

FriedGreenTomatoes

Some Kinda Good’s Fried Green Tomatoes

Ingredients
3 Large Green Tomatoes
½ cup cornmeal
½ cup self-rising flour
2 Teaspoons Old Bay Seasoning
Kosher Salt and Freshly Ground Black Pepper to taste
Vegetable Oil for frying
Green Onion for garnish, optional

Directions:
Slice tomatoes about ¼ of an inch thick. Place them on a flat surface and season with salt. Transfer the tomatoes to a colander and allow them to drain in the sink for at least 30 minutes. Meanwhile, fill a cast iron skillet or 10-inch frying pan with vegetable oil halfway full and set over medium heat. The oil will be ready for frying when sizzling occurs after gently sprinkled with water. In a small dish, use a fork to combine the cornmeal, flour, Old Bay, salt and pepper. Dredge the tomatoes in the flour mixture on each side. Roll the sides of the tomato in the flour mixture too, to ensure an even coating. Shake off any excess before dropping the tomato slices into the hot oil. Fry the tomato slices until golden brown, turning once during cooking.  Remove them from the oil and drain on paper towels. Garnish with green onion.  Serve warm with Ranch Dressing if desired.

Rebekah Faulk is a Georgia food writer and Statesboro-based TV Personality. A Season 2 contestant on ABC-TV’s The Taste, she blogs at SomeKindaGood.org, a Southern, coastal food blog highlighting East coast restaurant reviews and Lowcountry-inspired recipes. Follow her on Twitter @SKGFoodBlog or on find her on Facebook

 

I’m NOT perfect and that’s PERFECTLY okay with me!

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Yes, that’s a screenshot from my phone that I took this morning when I was awoken with lovely texts and emails from my girlfriends who had already seen my article on MindBodyGreen.com! Can I tell you, BEST WAY TO WAKE UP EVER! This article is super special to me because it was inspired by recent events in my life. After ABC’s The Taste started airing, I started getting some hateful tweets, facebook comments and emails. Most of the were from vegans or vegetarians who felt I was making a mockery of their beliefs by trying new things on TV. Although I personally never label myself, I do cook and bake almost 100% vegan and that was portrayed on the show. It absolutely broke my heart to have people from a community I have so loved and stood for over the years turn on me, it made me really sad but ultimately it didn’t make me feel like I had done anything wrong. Through their hate I realized just how okay I was not being perfect and how, in fact, I believe it is my imperfectness that helps me spread my message so widely. I am not an elitist, I do not believe you have to be at a certain level of eating to be truly healthy. I believe in real people making real changes and working towards their personal best health and happiness everyday and I will stand by that.

So I am proud to share this article with you because not only is it OKAY to not be PERFECT – it also goes to show you how the universe works in mysterious ways and can turn a hurricane of hate into a wave of love and acceptance. http://www.mindbodygreen.com/0-12350/3-reasons-im-proud-to-be-imperfect.html

please SHARE the link on twitter and facebook and spread the love! <3

 

My Green Standard

It’s hard to imagine my life before green juice, in all seriousness, my body runs on this stuff! So naturally, my first book was called JUICESPIRATION : Recipes, inspiration and everything you need to have an amazing juice cleansing journey!an ode to my absolute devotion to the miraculous drink because I’m a total addict. Green juice is an amazing way to give yourself a healthy, nutrient boost anytime, especially once that 4pm slump comes around and it’s a little too late in the day for coffee! Personally, I also think it’s a great way to start your day. I always feel better and want to make healthier choices through out my day when it begins with a big glass of a green juice. For those of you that aren’t full card carrying green juices fans quite yet, I wanted to give you a little preview of one of the recipes in “Juicespiration” and my personal go-to green juice to get you going! Try making my green standard at home or order it at your local juice bar to get you going on your healthy journey and be sure to tag me on facebook/instagram/twitter with @cassandrabodzak #juicespiration with your green juice pics!!

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