Moroccan Aubergine & Chickpea Stew

Here is a suggestion in case you are looking for a new recipe to try over the weekend. We first made this stew for lunch a few days ago. I’ll admit that it was slightly over-ambitious as a lunch project, but it did tick all the right boxes for a late november meal and we are pretty sure it is something you will appreciate as well. Both Luise and I are obsessed with Moroccan flavors. Our approach is rarely strictly traditional, we usually just throw a whole bunch of Moroccan-ish ingredients, like mint + cinnamon + cumin + raisins + pomegranate seeds + lemon + almonds into the same dish and then blindly call it Moroccan. That is also what we have done with this Aubergine & Chickpea Stew. here. It is kind of like a winter version of our (favorite) Moroccan salad recipe from Green Kitchen Travels. It’s warm and comfy with large chunks of slow-cooked aubergine, super flavorful with sweetness from cinnamon, saffron and raisins, has crunchy toasted almonds on top and freshness from mint, yogurt and pomegranate seeds. If you skip the yogurt on top, it’s also entirely vegan. We have had it for lunch and dinner three times this week and we are still not tired of it. Ok, maybe just a tiny bit. Especially Elsa. She always tells us that “we are the worst parents ever” whenever we serve repeat-meals and photo shoot leftovers for dinner.

Saffron is actually used as a Christmas spice in Sweden, so in case you are looking for an untraditional Christmas dinner, I think this would be a pretty great option. Especially with those pretty jewel-like pomegranate seeds on top. Our recipe is perfect for 4 persons but it can easily be doubled if you are cooking for a crowd, just use a large saucepan.

In case you haven’t cooked with millet before, it is time to add it to your repertoire. It is a gluten free seed that is soft and flavourful and works perfectly as an alternative to couscous or bulgur. It also has a comfortably short cooking time.

Moroccan Aubergine & Chickpea StewServes 4 

2 tbsp coconut oil or olive oil2 onions, peeled3 garlic cloves, peeled1 large chunk fresh ginger1 aubergine, cut into large chunks (splash water)2 tsp ground cinnamon1 tsp ground cumin1/2 tsp ground paprika1 tsp sea salt3 tbsp tomato paste1  x 14 oz / 400 g tin crushed tomatoes3 cups vegetable stock1 x 14 oz / 400 g tin chickpeas / garbanzo beans (or 200 g cooked chickpeas)3/4 cup / 100 g yellow or brown raisins1 lemon, zest (save the rest of the lemon for the salad) 

Cooked Millet1 cup / 200 g uncooked millet2 cups / 500 ml water1/2 tsp sea salt

Lemon, Avocado & Herb Salad2 large ripe avocados, cut in half, destoned and flesh scooped out1 large handful flat-leaf parsley (or coriander/cilantro), coarsely chopped1 large handful mint leaves, coarsely chopped1 lemon, juice2 tbsp cold-pressed olive oilsea salt & ground pepper

To Serve1/2 cup / 75 g toasted almonds*, coarsely chopped1/2 pomegranate, seeds1/2 cup / 120 ml Turkish yogurt (optional)

Add oil to a large saucepan on medium heat. Cut the first onion in large chunks and the second one finely, along with the garlic. Add them all to the pan and let sauté for about 10 minutes or until soft. Meanwhile cut the aubergine into bite-size chunks. Add it to the pan along with all the spices and tomato paste. Let fry for 5-6 minutes, stirring occasionally. Add a splash of water or oil if the spices begin to burn against the bottom of the pan. Add the crushed tomatoes, 2 cups of the vegetable stock and saffron, stir around until it boils, then lower the heat, put a lid on the sauce pan and let slowly simmer for 30 minutes, stirring minimally. Add the chickpeas, 1/2 cup of the raisins and the last of the stock (if it looks like it’s needed) and let simmer for 15 minutes more or until the aubergines are soft and tender. Meanwhile, add the millet to a medium-sized sauce pan and dry-toast on low heat for 2-3 minutes, then add water and salt, increase the heat and bring to a boil, then reduce the heat and let simmer for about 8-9 minutes. Take it off the heat and let sit for a few minutes to absorb all the water. Add the remaining raisins and use a fork to integrate the raisins and fluff the millet. Prepare the salad by cutting the avocado into chunks, coarsely chopping the herbs and placing them in a bowl along with the pomegranate seeds. Whisk together lemon juice, oil, salt and pepper, add it to the bowl and toss. Serve in bowls with the stew scooped on top of the millet, the salad on the side and almonds, pomegranate seeds and yogurt on top. Enjoy!

* We toast almonds by soaking raw almonds in heavily salted water for 20 minutes and then draining the water and roasting/toasting them in the oven on 300°F / 150°C for 20 minutes. But you can also toast them in a pan. Or simply use store-bought dry-roasted almonds.

Source: http://www.greenkitchenstories.com/moroccan-aubergine-chickpea-stew/

Skinny Apple Pie Cake

This cake recipe is a variation of one of our favorite classic dishes, apple pie.  We wanted to create a recipe that combined apples, cinnamon, and spice flavors into a delicious cake that could be serve with ice cream or a whipped topping.  his Skinny Apple Pie Cake recipe turned out incredible! We served the cake warm out of the oven and paired it with Cool Whip® Free dessert topping, but you could add ice cream or frozen yogurt as well!

Skinny Apple Pie Cake

Prep time: 10 minutes

Cook time: 35-40 minutes

Yield: 12 servings

Serving size: 1/12 of cake

Ingredients

• 18.25 oz box spice cake, dry mix only
• 20 oz can no-sugar added apple pie filling
• ½ cup brown sugar
• 1 Tbsp Land O'Lakes Cinnamon Sugar Spread
• ¾ cup unsweetened applesauce
• 1 tsp cinnamon
• 3 egg whites
Optional*:
• Cool Whip® Free Topping
• non-fat frozen yogurt

Instructions

1. Preheat oven to 350 degrees. Spray a 9x11 cake pan with nonstick baking spray and set aside.
2. In a small bowl, melt Land O'Lakes® Cinnamon Sugar Spread.
3. Pour the melted Land O'Lakes® Cinnamon Sugar Spread in the bottom of 9x11 cake pan.
4. Evenly sprinkle ½ cup of brown sugar over the Land O'Lakes® Cinnamon Sugar Spread.
5. Evenly distribute the can of no-sugar added apples on top of cinnamon.
6. In a large bowl, mix dry cake mix, egg whites, applesauce, cinnamon, and 1 ½ cups water. Beat on medium speed for 2-3 minutes until well mixed.
7. Pour cake mix directly on top of apples and spread evenly over the apples.
8. Bake cake in oven for 35-40 minutes until fork inserted in the center comes out clean.
9. Let cake cool slightly for 5 minutes. Then turn upside down onto a platter or cookie sheet.
10. Serve the cake warm with scoop of Cool Whip® Free topping or low calorie ice cream or frozen yogurt.

Nutrition Information

Per Serving (1/12th of cake):

Calories: 221.9

Fat: 4.5g

Carbohydrates: 46.3g

Fiber: 1.2g

Protein: 3.2g

Sugars: 31.3g

WWP+: 6

Source: http://www.skinnymom.com/skinny-apple-pie-cake/

Sweat Into the New Year With 2017's Most Exciting Workouts

New year, new goals, new workouts! We're already seeing some trends emerge in fitness, giving us a solid indication of what kinds of workouts are going to be super popular in 2017. Haven't tried these yet? The coming year is the perfect time to experiment and find something new and awesome that you love. And while we don't see your favorite bootcamp or cycling classes losing any momentum, there are some up-and-comers that will totally dominate in the new year — we think you're going to love them!

1. Boxing

With the rise of boutique boxing studios and the addition of beginner classes to traditional boxing gyms, boxing will see an even bigger year in 2017 than it did in 2016. Bonus: you don't even have to jump in the ring to reap the benefits of this total-body exercise, as many studios are geared toward a no-contact style of fitness. And with added visibility from celebrities sharing their boxing workouts, we know that more women than ever will be hitting the heavy bags in the coming year. This anxiety-reducing, ultra-empowering workout is here to help you kick ass, take names, and have your healthiest year yet. Can't get to a boxing gym? Try this at-home cardio boxing workout from an Equinox trainer.

2. Megaformer (The Lagree Method)

Like Pilates on crack, a Megaformer class gives you an intense reformer workout that'll make your muscles shake, burn, and possibly hate you for the next 72 hours. The classes are rooted in the Lagree method, named after trainer and Megaformer creator Sebastien Lagree. The workout is HARD, but so, so good.

Celebrities like Bella Thorne and Lea Michele are regulars at the Studio MDR, a popular Lagree studio in Los Angeles, and we anticipate even more A-listers and fit influencers will be sharing their Megaformer workouts this coming year, too.

3. Dance Cardio

People want to move in a way that doesn't feel like exercise — and if the explosion of The Fitness Marshall's popularity was any indicator, dance cardio workouts are going to be more popular than ever this year. Studios are springing up in major metros, like The COMPANY in San Francisco and 305 Fitness in New York City, so get ready to dance your way through 2017. These classes feel more like a party than they do a workout. Get a 20-minute taste of dancing off the calories with this dance cardio bootcamp that you can do in your living room.

4. Mixed Format Classes

Speedplay, Orange Theory, Barry's Bootcamp, YAS — these classes all have one thing in common, and it's their hybrid format. They mix multiple workouts into one class! While in many classes you'll be on one machine or doing one particular style of exercise for 45-60 minutes, these studios deliver workouts that combine strength training and cardio, which is the most effective way to burn calories.

We talked to superstar trainer Jeanette Jenkins (you can check her out in action with this 30-minute cardio sculpt workout), and she had the same thought — these mixed format classes will be huge in the coming year. Why? "They prevent overuse [injury] on the joints of doing the exact same thing over and over again." She noted that studios like YAS and Speedplay "get it" and that other studios that offer a varied workout using various machines will keep fitness clients healthier in the long run.

Whether you like a combo of yoga and Spin in one class, a mixed format HIIT session, or a bootcamp-style training that combines multiple machines and floor work, there's something for everyone out there. And we're even more excited to see what else will pop up as this trend continues to build in 2017. Maybe a boxing-slash-Megaformer class??

5. Workout Apps

With ClassPass nixing the unlimited option, many users are needing to fill the void with another convenient, do-whenever, wherever-you-are workout. And how does one do that in a cost-effective way? With apps and at-home workouts.

Apps like Kayla Itsines's Sweat With Kayla and Nike Women's refreshed NTC saw a rise in popularity year, and we predict they'll do even better in 2017 — especially after Kayla told POPSUGAR in an interview earlier this year that exciting new updates were coming for the SWK app.

Newer apps like Aaptiv and Sworkit are building their followings, too, bringing on-demand training and coaching to your phone with a variety of workouts and styles to choose from. And as always, you can expect to see exciting new at-home workouts on the POPSUGAR Active app, too.

6. Live-Stream Classes

Welcome to the future. You don't have to live in a major metro to try new, exciting fitness classes anymore thanks to the rise of livestream video. Now, from anywhere in the world, you can bring the high-energy workout to you. Why stream Netflix when you could stream a high-intensity, body-transforming workout?

We're seeing the trend go from the DVD workouts to streaming workouts to livestream workouts — following in parallel to the rise of live-streaming on social media with platforms like Facebook Live and Periscope.

Brands like Peloton cycling are leading the charge for fitness, with goals of bringing that in-class energy and power to your solo at-home sweat sesh. Not every studio and brand is streaming liveclasses just yet, but we anticipate the shift will happen this year en masse. Many brands have been making general streaming available — FitFusion lets you take classes from Jillian Michaels or Tone It Up's Karena and Katrina; Barre3 brings the muscle-shaking studio class to your home with the ability to schedule your week just like you would with physical studio classes; New York's Ballet Beautifullets you pay per stream/workout; and YogaGlo delivers at-home classes from world-renowned teachers like Kathryn Budig.

All of these examples show the promise of the rise of more live-streaming in 2017. And with the latest VR technology, who knows what could be next? We wouldn't mind a virtual reality dance cardio class!

Source: http://www.popsugar.com/fitness/Top-Fitness-Trends-2017-42693898?utm_source=feedburner&utm_medium=feed&utm_campaign=Feed%3A+fitsugar+%28FitSugar+-+Healthy%2C+happy+you.%29

Pumpkin Pie Overnight Oats

For a delicious breakfast you can make in 10 minutes, these overnight oats are the way to go! Just layer the ingredients together the night before and let them chill in the refrigerator overnight. At 204 calories, 9 grams of protein and only 3 grams of fat, your day will be off to a strong start. What’s better than that? Pumpkin, of course! Luckily this recipe has got you covered in all of the above.

Recipe: Pumpkin Pie Overnight Oats

Prep time: 10 minutes

Cook time: 8-10 hour overnight chill time

Yield: 2 servings

Serving size: 1 cup

Ingredients

• ¼ cup 100% pumpkin purée
• ¼ teaspoon cinnamon
• ⅛ teaspoon nutmeg
• ⅛ teaspoon allspice
• ½ teaspoon vanilla
• 1 tablespoon sugar-free maple syrup
• ½ cup rolled oats (not instant)
• ½ cup unsweetened almond milk
• ½ cup vanilla Greek yogurt
• 2 reduced-fat graham crackers, crushed

Instructions

1. In a small mixing bowl stir together the pumpkin purée, cinnamon, nutmeg, allspice, vanilla, and syrup.
2. Layer a mason jar (or a favorite glass that holds 2 cups) in this order: oats, almond milk, yogurt, and pumpkin purée mixture, then top with the crushed graham crackers.
3. Cover and refrigerate overnight.
4. When ready to eat the next morning, stir all of the ingredients together within the jar, and eat with a spoon. Refrigerate leftovers for later.

Nutrition Information

Per Serving: (1 cup)

Calories: 204

Calories from fat: 29

Fat: 3g

Saturated Fat: 1g

Cholesterol: 0mg

Sodium: 156mg

Carbohydrates: 33g

Fiber: 4g

Sugar: 13g

Protein: 9g

SmartPoints: 7

Source: http://www.skinnymom.com/recipe-pumpkin-pie-overnight-oats/

8 Sattvic Foods to Help Balance Your Body and Mind

A branch cannot survive on its own. It must connect to the tree trunk and roots in order to absorb the elements and thrive in nature.

Neither yoga nor Ayurveda are singular practices. They are more like branches on the tree of Vedic wisdom.

In order to maintain balance, there must be a constant exchange between the individual and the universe. The way we eat, breathe, drink, and live must be harmonious. When it is not, we are in a state of dis-ease.

This is the main philosophy of yoga: Mind, body, and spirit are one and cannot be separated. Yogic philosophies recognize food as being responsible for the growth of the body. This is why it is often called Brahman, or God.

Food is sacred.

In addition to yoga and meditation, food plays an important role in balancing the body from within. If you are looking to achieve physical strength, sound mind, good health, and longevity, you’ll want to shift your focus to sattvic foods. These are the purest types of food you can consume, according to Ayurvedic principles.

Sattvic foods can help enhance your practice and promote a calm mind and fit body with a balanced flow of energy between the two. The soul depends on the body and the body depends on food.

The basic principles of the sattvic diet consist of light and easily digestible food. Many are sun foods, meaning they grow above ground, and have a fast effect on the body’s nervous and digestive systems.

Include the following foods in your daily diet to promote holistic wellness and to help bring your mind, body, and soul into alignment.

1. Ghee

Ghee, sometimes called clarified butter, is sweet tasting, cold, and heavy. This is one of the most talked about sattvic foods because its importance has been reflected upon in the ancient Vedas. Rice mixed with ghee and soma juice is considered the diet of God. Because there are different Ayurvedic elements in different types of milk, the properties of ghee will depend on its source. The most common, and most often recommended, is ghee from cow’s milk. Milk is unique because it contains the best nutrients a mother can provide. And ghee is considered the essence of milk. Incorporating ghee in Ayurvedic treatment is as easy as making it at home, a process that can be completed in about 30 minutes.

2. Sprouted Whole Grains

According to sattvic tradition, grains should be a vital part of every meal. Yogis may sometimes fast from grains, but they are included as an important part of a sattvic diet. Whole sprouted grains provide nourishment and are symbolic of health, happiness, and prosperity. Consider adding sprouted rice, spelt, oatmeal, and barley to your meals. There’s a great deal of variety, so you can easily include a grain with every meal. Just be sure to avoid leavened breads.

3. Fresh Organic Fruit

For the most part, any fresh organic fruit can be included in the sattvic diet, but there are some exceptions. Avocados and tomatoes are considered rajasic and should never be consumed in excess. But you’re safe to eat most fruits, including apples, bananas, berries, grapes, melons, oranges, peaches, and plums. These are considered especially sattvic. Yogis may also fast from fruits, but otherwise, they are an important part of the sattvic diet. They are considered symbols of generosity and spirituality. Eating fruits and vegetables is believed to increase one’s magnetism.

4. Honey

Honey is on the short list of sweeteners that is acceptable to use in moderation in a sattvic diet.    Brown rice syrup, fruit juice concentrates, maple syrup, sucanat, and sugar cane juice are also acceptable in moderation. Avoid processed white sugar if at all possible.

5. Organic Land and Sea Vegetables

You’d be safe eating almost any vegetable on a sattvic diet, but you may run into trouble if you’re in the habit of cooking with garlic and onions. These vegetables, along with hot peppers, mushrooms, and potatoes are not considered sattvic. Stick with mild, organic veggies, such as beets, carrots, celery, cucumbers, green leafies, sweet potatoes, and squash. Juicing vegetables is a fast and easy way to access their prana (life-giving force).

6. Nuts, Seeds, and Oils

Soaking nuts and seeds overnight will remove their natural enzyme inhibitors and make them easier for your body to digest. Choose fresh, pure nuts or seeds. If they have been overly roasted or salted, they lose their sattvic properties. Almonds, hemp seeds, pine nuts, sesame seeds, walnuts, and flax seeds are all great choices. Most oils should be consumed raw, but some can be used in cooking. These include ghee, sesame oil, and coconut oil.

7. Legumes

Legumes are another important part of a sattvic diet, and the smaller the better. Smaller beans, such as mung beans, split peas, and lentils, are easier to digest. You may also enjoy chickpeas, aduki beans, and organic tofu. For a complete protein source, combine legumes with whole grain.

8. Herbs

Herbs directly support the mind and are often used in conjunction with meditation. Common sattvic herbs include:

• Ashwagandha – Used to combat stress, fatigue, and difficulty concentrating.
• Bacopa – Used to reduce anxiety and improve memory formation.
• Calamus – Used as a sedative and muscle relaxant.
• Gotu kola – Commonly used to enhance meditation.
• Gingko – This popular herb is used to balance many symptoms of dis-ease within the body, including issues with the heart, lungs, and kidneys.
• Saffron – Saffron is believed to pacify all three doshas, and it is often used in cooking.
• Tulsi – Also known as holy basil, this herb is used in medicinal teas to help balance the body.

Just as yoga and Ayurveda aren’t singular practices, neither is nutrition. These sattvic foods consumed on their own may have nutritional benefits, but do not expect to receive the full benefits of a sattvic diet unless you are taking a more holistic approach. In order to be in harmony with the way we eat, drink, breathe, and live, we must approach wellness from a higher perspective. Together, yoga, meditation, nutrition, and herbal supplements can help ground the body and enlighten the mind.

Source: http://www.dailycupofyoga.com/2016/10/24/8-sattvic-foods-to-help-balance-your-body-and-mind/

What Actually Happens When You Don’t Eat After a Workout?

You might think that you’re doing yourself a favor by not eating after a workout. You just burned a ton of calories, so it wouldn’t make sense to eat them all back, right? WRONG! Eating after a workout can make or break your weight loss success.

First, it’s important to understand what kind of foods you should eat after a workout. Your body just burned a ton of energy in the form of carbohydrates and amino acids (which build muscle!), so it’s super important to get those back so that your body can recover. Franklin Antoian, founder of iBodyFit.com, says that you need to eat a quickly-digestible meal or snack of protein and carbs. Carbs replace the energy you burned, and protein repairs tissue and builds muscle.

Another important thing to remember? Timing is everything when it comes to refueling after a workout. Dr. Matt Tanneburg says your body has 30 minutes to capitalize on your amped-up metabolism.

“After a workout, your metabolism stays revved for another couple of hours,” Dr. Tanneburg says. “That means that you are burning more calories after your workout than you normally do throughout the day. If you don’t replenish your body with nutrition, your body will naturally start consuming your protein stores. You want to make sure to eat within that 30-minute window in order to have your body recovery and replenish as it should.”

What happens if you miss that 30-minute window? Your body will draw fuel from your glycogen stores (your already existing stores of carbs and protein) and could slow down recovery by a few days rather than a few hours. You’ll be sore and tired longer, which means you won’t be able to train as hard during your next workout, which means you won’t be able to burn as many calories. (The exact opposite of what you want to do!)

The bottom line that eating simple carbs and protein is incredibly important when it comes to replenishing your body after a workout. “Starving yourself is never the answer to effective weight loss,” says Triathlon Hacks contributor and physical trainer Charlotte Campbell. “Also, eating junk food because you think you have ‘earned it’ will also not do you any favors.” 

Pack a protein bar or whip up a smoothie! Your waistline will thank you in the long run.

Source: http://www.skinnymom.com/what-actually-happens-when-you-dont-eat-after-a-workout/