Posts Tagged ‘clean eating’

Eat Whatever You Want

[image via Someecards]

Before I get into the real gist of today’s post, I want to start out by saying that this is an updated version of a previous post that I wrote a very long time ago. When I first created Hungry Runner, it was more like a “personal diary” type of blog. I was not certified as a personal trainer at the time and aside from what I had learned from surfing through Tumblr and following a few online fitness personalities, I knew very little about nutrition. Everything I wrote was with good intention, but looking back now, some of my thoughts were a little skewed and not the most well-informed. Which is why over the next few months (in addition to fresh, new content!), I’ll be re-adressing some of my older posts. I’ll be looking back on and re-writing entries that include content I feel mis-represents the main message that Hungry Runner has grown to embody, which is to find fun in fitness, eat well, and be happy. With that being said, now let’s have a little chat about food and healthy eating habits.

- Eat Whatever You Want -

Eat whatever you want and still lose weight!” This is the catch phrase and slogan of so many unreliable fad diets and every time I hear it, it makes me think, could someone really “eat whatever they want” and still achieve their goals? My initial reaction to this notion was absolutely not. When I thought about it, it seemed completely ridiculous. I thought “It’s an extremely misleading and completely unhelpful idea for people who want to make healthy changes to their lifestyle but don’t know how do so effectively.”

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Instagram Recipe Roundup: A Week of Healthy Eats!

Each Tuesday I’ll share with you a roundup of my favorite meals and recipes from the previous week, according to the food photos found on my Instagram.

Since there’s simply not enough time for me to make separate posts for each and every single meal that I make, this will be a much easier way for me to share all of my healthy meal ideas with you here on a regular basis. Plus, most of my meals are simple enough that they really don’t need much explaining or instruction. So, hopefully this will help inspire more meal ideas for all of you and save  you some time in the kitchen too!

Here’s a look at what I whipped up between last Monday and yesterday!

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Famous, Fluffy Banana-raisin Oatmeal

Here it is. The moment you’ve all been waiting for.

Ok I’m exaggerating a little. Not all of you have been waiting. Or at least you just didn’t know that you were waiting for this.

But if you’ve been following me on Instagram, you know that this has been a highly requested recipe, and it’s been a long time coming.

Almost every morning I post a photo of my breakfast on Instagram. Almost every morning it consists of a big, gratuitously-topped bowl or jar of oatmeal. Almost every morning, at least one of you leaves a comment asking me for the recipe.

So now, once and for all, I’m finally going to tell you step by step, ingredient by ingredient exactly how to make a bowl of Hungry Runner’s Famous, Fluffy Banana-Raisin Oatmeal.

But first, I have a confession to make. I used to be a cereal fiend. My day just didn’t feel right unless I started my morning with a bowl of cereal like Kashi Autumn Wheat or Honey Bunches of Oats. The only problem with that habit was that I usually needed to eat 2 or 3 bowls before I felt satisfied. Which meant I would typically eat much more than the designated serving size and also had no idea that it’s kind of a bad idea to start off your day with a bowl filled of mostly refined sugar. Nor did I really have any idea that that was basically what I was eating. I mean like, Kashi…Honey Bunches of Oats… They make it seem so healthy!

No wonder it never kept me full for much more than an hour or two. A meal made of refined grains, sugar and hardly any protein is just no way start the day.

But a big bowl of fiber-filled oatmeal, maybe mixed with some fruit, ground flaxseed, and peanut butter; there’s practically no better thing to wake your body up with. Nutritionally and like, just in general… Because it just tastes so darn good, ya know?

I don’t remember exactly when I made the switch from cereal to oatmeal, but it was a better understanding of basic nutrition that led me to do so. And every day I thank the Breakfast Gods that I made the switch. Even though I am just a little bit mad that it took me about 20 years of living on this earth to discover such a wondrous breakfast food.

This recipe has been about a year in the making. One whole year of making oatmeal for breakfast almost every single day. One whole year of tweaking and fine-tuning each ingredient until I finally developed The Perfect Bowl of Oatmeal.

Now, my favorite flavor of oatmeal (the flavor that I make most mornings) is Banana-Raisin. This is the flavor I’m sharing with you in the recipe today. However this is just one of thousands (maybe millions?!) of ways you can flavor your oatmeal. I plan on experimenting with more fruits and flavors in the future, and when I do I promise to share those here with you too. But for today, lets make some banana-raisin oatmeal, Hungry Runner style!

So without further ado, I FINALLY present to you, Hungry Runner’s Famous, Fluffy Banana-raisin Oatmeal.

Ingredients:

1/2 cup oats (I normally use quick oats, but old-fashioned oats work great too.)

2 tablespoons ground flaxseed

3-4 dashes of cinnamon (I’ve never measured out a specific amount of cinnamon. I just give the bottle 3-4 good, hard shakes over the oats. AKA I like a lot of a cinnamon. Dash at your own discretion.)

1/4 cup raisins

2 scoops plain, non-fat Greek or regular yogurt (Greek yogurt is just a tiny bit more tart, however I don’t find that it effects the overall taste of the final product. Also, I’ve never used a measuring spoon to measure the yogurt when I add it. I use a household “table spoon” to add two generous “scoops.” This makes it creamy and fluffy. The more yogurt you add, the creamier it will be. If you use regular yogurt, it is typically more watery and less thick than Greek, which means you can slightly decrease the amount of liquid in steps 4-5.)

1 large banana

1/2 -2/3 cup unsweetened, vanilla almond milk

2 tablespoons peanut butter

Directions:

1. In a microwaveable bow, mix together the oats, flax seed and cinnamon.

2. Next add the raisins and yogurt.

3. Slice up 1/3 of the banana. Cut the slices in half to form smaller pieces and then add them to the oatmeal mixture.

4. Pour in 1/2 cup almond milk and stir everything together well until the yogurt is completely blended.

5. Depending on what kind of yogurt you used, if the mixture seems dry add more almond milk or water. (If you use more almond milk the oatmeal will turn out a bit creamier, however I typically add water at this step and it doesn’t seem to make a huge difference.) You want to add enough liquid so that the mixture is almost soupy, but not so much that it is completely drowning.

6. Microwave for 1:30- 2 minutes (I usually stop the microwave halfway through and stir), until most of the moisture is absorbed. If you heat it for too long and it becomes dry and bread-like, just add a small amount of almond milk or water and stir.

7. Slice up the rest of the banana.

8. When the oatmeal is ready add the banana slices and peanut butter. (For a drizzled peanut butter effect, dip a fork into creamy peanut butter that is very soft and hold it over the bowl, flicking it back and forth very gently. Otherwise you can just add it to the top using a spoon, wait for it to soften a bit, and then mix it right in.

9. Add additional toppings if desired. My favorite clean toppings are any of Bob’s Red Mill Granola flavors, Wheat Germ, and almonds. My favorite non-clean toppings are graham crackers and chocolate chips ;)

Flu-fighting Super-food Salad

So, you wanna prevent the flu.

Sure, you could get a flu shot, but if you’re like me and would rather opt for more natural and holistic preventative measures, then why not simply give your immune system a boost the old fashion way?

Don’t worry, I’m not talking about some crazy, weird concoction that your grandma used to swear by.

I’m talking about you’re diet. I’m talking about eating foods that are high in antioxidants, which help your body fight off free radicals and unwelcome bugs and viruses… Like the flu!

I’m talking about adding a dish like this Flu-fighting Super-food Salad to your daily diet. I whipped this up a few weeks ago when I felt myself starting to come down with a pretty nasty cold. Whenever I feel myself starting to get sick, my first reaction is to up my antioxidants. I brew lots of green tea, I add lemon (which is high in vitamin C) to my water, and make sure that all of my meals are filled with nutrient-dense “super-foods” like avocados, tomatoes, spinach, and berries.

Actually, who am I kidding? All of that is typically part of my daily routine. But whenever I feel like a cold is coming on, I become much more adamant about it. I’m more like:

[original image via KYM and Hyperbole and a Half]

And so, super-food-filled salads like this one frequently end up on my plate and like magic, I start to feel better! Only it’s not magic, it’s food. In my mind though, the two are comparable. In fact, it might be safe to say that food is actually better than magic. Anyone else agree?

If you want to be just like me, top this salad with my Homemade Greek Yogurt, Honey Mustard Dressing. But since most of the ingredients here are pretty neutral, I imagine it will taste good with any dressing that your little heart pleases. Also, I’m not the boss of you. So feel free to throw in anything else you think might make this dish even more super!

Now share with me: What’s the first preventative measure you take when you start to feel like you might be getting sick?

Ingredients:

1 cup baby spinach leaves

1/2 tomato, cubed,

1 hard boiled egg, peeled and chopped

1/3 cup chick peas, drained and rinsed

1/4 of an avocado, chopped

1 thick slice of a red onion, chopped into long slivers (I only like a small amount of onion in my salads. Feel free to add more to your liking.)

Crumbled goat cheese

Directions:

1.Toss all ingredients except goat cheese until well mixed.

2. Sprinkle with goat cheese then top with dressing of your choice.

Whole Wheat, Personal Pan Pizza

Dilemma: You’re on the hunt for a quick and easy lunch or dinner and you’re dying for a slice of pizza, but also trying really hard to stick to your clean eating diet.

Solution: This homemade, ready in about 30 minutes, whole wheat, personal-pan-sized pizza.

Yes, it’s true. All of this can be yours in about 30 minutes or less.

Okay, sorry. Not “all of this.” If you’ve got your heart set on some sweet potato fries, you’ll have to give it a little more time. (However, they are highly recommended.)

But the pizza. The dough for this pizza comes together quicker than you can imagine. And once you flatten it out and roll out the crust, all that’s left to do is plop on all of your favorite toppings and stick it in the oven for about 20-25 minutes.

I try my best to eat completely clean during the week, but I have to admit, pizza is my biggest weakness. It takes a lot of will power to deny all of the New York City pizza shops that I walk by on a daily basis. Especially when so many of them offer slices for just a dollar. One dollar! Oh, the temptation.

Now, don’t get me wrong. When I want a real slice of pizza, I go for that real slice of pizza. But during the week, I like to keep my diet as clean as possible. I always feel at the top of my game and more energized when I do. Which is why I love that when I’m really in the mood for a slice, but want to stay dedicated to keeping my diet clean, I can come home, mix up a quick batch of dough, top it off with some sauce, light cheese, and veggies, and not overload on cheese and oil.

P.S. This recipe is a variation of my previous Whole Wheat, Yeast-free Pizza recipe. It’s essentially the same thing, as this dough also requires no yeast. I simply reduced the ingredient proportions to yield a smaller-sized pie for the times when you’re feeding just you!

What one food that isn’t necessarily considered “healthy” is your biggest weakness?

Ingredients:

3/4 cup whole wheat flour

1/4 tsp. salt

1/2 tablespoon baking powder

a few dashes oregano

a few dashes basil

1 + 1/2 tablespoon olive oil (Works best with regular olive oil, although virgin or extra virgin works too if it’s what you have on hand.)

1/2 cup water

Directions:

1. In a mixing bowl, combine the flour, salt, baking powder, oregano, and basil.

2. Add the olive oil.

3. Gradually add the water, stirring as you go. Continue to stir until a dough-like texture begins to from. (You may or may not need more water depending on the consistency and texture of the dough. If 1/2 cup is not enough to absorb all of the flour, continue to add more in very small increments until all of it is absorbed and you have 1 large ball of dough. Also, the dough may be slightly sticky, in which case you can simply sprinkle it with a bit more flour for coating.)

4. Using your hands roll the dough into a ball. Lightly flour a flat surface and use your hands to flatten the dough into a small “personal-pan” sized pizza crust. Roll the edges of the dough for a thick crust.

5. Add your toppings! (For this particular pizza I used Classico’s Tomato & Basil jarred tomato sauce, steamed broccoli, chopped tomato chunks, and goat cheese.)

Gluten-free 3 Ingredient Pancakes

Confession: These pancakes were made completely on a whim. I took a huge risk in trying this recipe that I more or less pulled out of thin air.

Ok well, maybe it wasn’t that spontaneous. It started when I saw Savannah’s Protein Pancake Recipe Preview on Instagram.


Check out Savannah’s site, it’s one of my favorites! Muffin-Topless.com

She posted this photo and wrote that she’d later post the recipe on her site. Well, you know me. When I’m hungry, I can’t wait for my food. So even though I didn’t know if she used any other ingredients or if there were any special directions needed to make them, I took matters into my own hand and risked wasting an egg, some oats, and a banana for the sake of making pancakes, having no idea whether or not they would come out OK.

Turns out this was a risk totally worth taking. These pancakes ended up coming out way more than just OK. They’re fluffy, sweet, and moist just like pancakes from a pancake mix box but without all of the gross added ingredients that come along with the prepacked powder stuff.

Not to mention, could it really get any easier than mixing together an egg, a banana, and some flour to make a few pancakes? Nope, don’t think so. You know my motto, the simpler the recipe, the better. And with that being the case, this recipe is one of the best.

Ingredients:

1/2 cup oat flour (if you want truly gluten-free pancakes make sure you use oat flour that is certified GF)

1 ripe banana, mashed

1 egg

Directions:

1. In a medium-sized bowl, stir the mashed banana and egg until well mixed.

2. Gradually add the flour while stirring continually until a thick batter forms.

3. Grease a frying pan with non-stick cooking spray or butter and place over low heat.

4. Add two “scoops” (I was using a household tablespoon for my scoops) of batter to the pan at a time. Heat for 45-seconds to 1 minute then flip. (The trick to not overcooking these is to cook them over low heat and to flip them quickly. They burn very fast! I recommend cooking one pancake at a time.)

5. Serve with maple syrup, sliced banana, or any other toppings you prefer!

Makes 4 medium-sized pancakes with 103 calories, 2.5 g fat, 16.5 g carbs, and 4.4 g protein per pancake.

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Hungry Runner by Katie is licensed under a Creative Commons Attribution-ShareAlike 3.0 Unported License.