healthy recipe

My Favorite Post-Workout Snack

Coming home from the gym and making a post-workout snack is truly one of my favorite parts of the day. It feels so nice to have finished your workout for the day, and making a good snack that tastes great but also refuels your body is a win-win. So, today I’m sharing my personal favorite. It is delicious, filling, and the perfect combo of carbs and protein to rebuild muscles and give you a boost of energy. This snack in particular is also so sweet and tasty — it almost feels like a dessert!

I also feel like this is the perfect snack for the fall season, because it involves apples and cinnamon, which are two flavors I always associate with fall. Being from Upstate New York, apple season is a big deal! They are a New York staple because we grow so many, and every September I go apple picking. It’s a beginning-of-fall tradition that I love 🙂 The crisp apple combined with the warm cinnamon flavor is the perfect fall combo. Pumpkin spice who? I only know cinnamon apple. (For the record, I actually also really love pumpkin spice, lol).

So, here is how I make my favorite post-workout snack… I hope you enjoy!

There are two different ways I’ll slice the apple, depending on how I feel. Sometimes I cut them into bite-sized cubes — that’s usually when I’m feeling lazy and want to cut the apple up quickly. Otherwise, I’ll slice the apple into thin slices. Whichever way you choose, lay them out on a plate before the next step. Apples are filled with fiber which keeps you fuller longer, which is great for after a workout. Since they’re a fruit, they are also a carb which gives you energy — again, perfect for after a workout. This helps me maintain that post-workout energy boost!

I then like to take a little peanut butter; you could use almond butter or whatever you prefer. I take somewhere between one and two tablespoons if I had to guess a measurement… It’s not too much but definitely not skimpy either 🙂 I like to melt the peanut butter in the microwave so that it’s warm and melty. This part makes the snack feel much more decadent, which I like. Once the peanut butter is melted, I drizzle that all over the apple slices that are laid out on the plate. I like to have peanut butter after a workout because it has some plant-based protein, which is good to have after you’ve done any kind of weight training. This will rebuild and repair your muscles after working them.

Lastly, I like to take a bit of cinnamon and sprinkle it right on top. This adds a nice twist to the flavor, amping up your usual apple/peanut butter combo. Not only is it a great flavor, but it has plenty of health benefits. You’ll often see cinnamon in detox recipes, it helps lower blood sugar levels, and also can help lower the risk of heart disease — sign me up!

I also sometimes make this snack when I haven’t worked out but I just happen to be craving it. During those times, I will sometimes add a little granola and/or dark chocolate chips or cacao nibs (whichever I have on hand). These are just tasty additions that you can combine with the other flavors, but they definitely don’t add to the health benefits of the snack, lol.

 

What is your favorite post-workout snack?

What I Eat in a Day | Healthy(ish) Vegan

Happy Monday! Today I am back with another new video. Are you liking all the video content? I know I’ve been posting a lot of it lately, so I’m hoping you’re enjoying it.

Today I am sharing a new What I Eat in a Day, because I get so many questions about that! It’s all vegan and mostly healthy, so hopefully it gives you some good ideas. Let me know what you think! x

{you can subscribe for more videos here!}

So there you have it; that is what I eat in a day. Let me know if you’d like to see more of these videos to share more of what I eat.

I hope you enjoyed! Thank you so much for watching x

Rainbow Buddha Bowl Recipe

It is no secret that I love Buddha Bowls (see my first two recipes here and here!), and if you’re not sure what I’m talking about, let me explain really quickly: a Buddha Bowl is basically a giant bowl of plant-based deliciousness. You start with a healthy grain (brown rice, quinoa, etc.), then add all sorts of toppings, ranging from veggies to fruits and garnishes.

So, I am always making different combinations with whatever ingredients I have on hand (because I make some sort of variation just about every week). This week I wanted to take my recipe to the next level and include all colors of the rainbow, and this is what I came up with. Not only does it look delicious, but it tasted just as great. So, without further ado, here is my rainbow Buddha Bowl recipe…

o1. Brown rice
02.
Red pepper
03.
Orange pepper
04.
Acorn squash
05.
Broccoli 
06.
Brussels sprouts
07. Spinach
08.
Asparagus 
09.
Blueberries
10. Purple potatoes
11. Beets (sadly, I completely forgot to put these into my bowl and didn’t realize until I finished eating it! 😣)
12. Sprouts
13. Hummus
14. Goddess dressing

o1. Cook brown rice, following directions on package.
02.
Roast the peppers, squash, broccoli, brussels sprouts, asparagus, and potatoes. I heat oven to 400 degrees Fahrenheit and cook for about half an hour, rotating halfway through. (I personally like to use olive oil to coat the veggies and sprinkle on a little garlic salt.)
03.
Now it’s time to assemble the bowl: place brown rice in bottom of your bowl, then add all toppings. I added a small bed of spinach above the rice, and placed all other toppings above that, with the hummus in the middle. 
04.
Drizzle goddess dressing on top, or leave aside to dip veggies in. Enjoy!

 

What is your favorite Buddha Bowl recipe?

01. Buddha Bowl Recipe
02. Fall Harvest Buddha Bowl Recipe
03. Açai Bowl Recipe
04. Peppermint Patty Recipe

 

Fall Harvest Buddha Bowl Recipe

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You guys already know how much I love Buddha Bowls. If you’re not familiar with what they are, it’s basically a big bowl of plant-based deliciousness. They usually consist of some sort of grain (I always use brown rice), and then all different veggies, beans, etc. on top.  The idea is that it’s such a big bowl that the top has a rounded look to it, like Buddha’s belly. I mean… Who wouldn’t love that, right?

Today’s Buddha Bowl is a recipe that my mom made while I was home last weekend, and I couldn’t NOT share it — I loved it so much. This is a fall-version of my classic Buddha Bowl recipe, which I wrote about last year here. So, without further ado, here is my fall harvest Buddha Bowl…

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WhatYouNeed_201. Cooked brown rice
02. Broccoli, chopped
03. Chickpeas, rinsed and dried
04. Sweet potatoes, cubed
05. Kale, stems removed
06. Red onion, sliced in small wedges
07. Goddess dressing (or tahini, whichever you prefer!)
08. Salt and pepper to taste
09. 1 teaspoon cumin
10. 3/4 teaspoon chili powder
11. 3/4 teaspoon garlic powder
12.
1/4 teaspoon each salt and pepper
13. Extra virgin olive oil

 

WhatYouDo_2

01. Preheat oven to 400 degrees.
02. Spread sweet potatoes and onions out on baking sheet. Drizzle olive oil on top, making sure sweet potatoes are well-coated, then flipping them face down.
03. Bake for 10 minutes, then remove baking sheet from oven.
04. Flip sweet potatoes and add broccoli to baking sheet, drizzling olive oil and adding salt and pepper to the broccoli.
05. Bake for 8–10 minutes, then remove from oven.
06. Add kale, then drizzle olive oil and add salt and pepper to it.
07.
Bake for 4–5 minutes, then remove from oven and set aside.
08.
Add chickpeas to a mixing bowl and toss with seasonings.
09. Heat a large skillet over medium heat. Once hot, add 1 tablespoon oil and chickpeas. Stir frequently. 
10.
Once browned, remove from heat and set aside. (1o minutes over medium heat was perfect for me.)
11.
Place brown rice in bowl, add in veggies and chickpeas over top, then drizzle dressing on top. Enjoy!

 

Have you ever tried a Buddha Bowl? What is your favorite kind? Let me know how you like this fall Buddha Bowl if you try it out!

xoxo


check-these-out-too01. Buddha Bowl Recipe
02. Fit & Fresh Fall Salad
03. Favorite Healthy Fall Breakfast

Detox Ice Cubes

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When I think “August,” I think of hot and humid summer days. On these long scorching days, staying hydrated is of the utmost importance, so I love to make a few trays of detox ice cubes to throw into my water. Not only is this a fun way to keep up on your water intake, but it also packs in nutrients and antioxidants into your water, which helps to keep your skin clear, energy levels up, etc.

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I either take a few and put them in my glass/water bottle, or if I have guests over, I like to take a giant pitcher to fill with water and pile in a whole bunch of these bad boys. They flavor your water subtly and the different tastes blend together perfectly. Possibly my favorite part is that as the ice cubes melt, you’re left with pitcher reminiscent of my favorite sangria (minus the wine, sadly).

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WhatYouNeed_2

ONE // Ice cube trays
TWO // Assorted fruits — I used a mix of berries and a bit of lemon, lime, and cucumber
THREE // Various garnishes — I used mint (lavender, basil, and sage would all be a great options, too!)

WhatYouDo_2ONE // Fill ice cube trays with garnishes.
TWO // Top off trays with water.
THREE // Sit in freezer for a few hours until frozen. Enjoy!

 

So, what do you think? Are you going to try making detox ice cubes? What ingredients would you use to make your perfect concoction?

xoxo


check-these-out-too

ONE // Lemonade Bar
TWO // Açai Bowl Recipe
THREE // Hydration is Key
FOUR // Chocolate Dipped Spoons

What I Eat in a Day | Vegan (video!)

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what-i-eat-in-a-day-vegan

{watermelon fruit bowl}

I get so, so many questions about what I eat in a day, whether it’s in person or here on the blog. I find these really interesting myself, and they are popular on YouTube and on some blogs as well. I think people are especially curious because of the fact that I eat a “whole foods, plant-based vegan diet.” (I was vegetarian — but very, very close to vegan — for a long time, but have since switched to completely vegan. Honestly, best decision ever.)

A lot of people wonder what exactly that entails when they hear that phrase — their initial question is always followed up with “…what do you eat then, just like lettuce?” So today I’m sharing a little video that I filmed yesterday, showing you exactly what I eat in a day…


{p.s. robby is not my favorite anymore, after last night’s episode! #teamchase for now, lol}

morning

Like many others, I like to start my morning off with a glass of water that measures out to be two cups. I drink eight to ten cups of water a day, so I like to get a few cups out of the way as soon as I wake up. It helps to wake me up a bit, too, giving me a boost of hydration and energy as soon as I wake up. If I feel like it, I will have the water warm and add a few lemon slices or squeeze lemon juice in it. Warm water with lemon aids in digestion, strengthens your immune system (hello, Vitamin C!), and keeps your metabolism going at a healthy and quick pace. I do this about half of the time.

I take this with a Vitamin B-12 supplement, the only supplement I take on a daily basis. Most people have low levels of B-12, and it’s the only vitamin that vegetarians and vegans don’t get naturally. (Fun fact: meat-eaters only get this vitamin because farmers give cows with artificial B-12 — they don’t get it naturally, either.) It’s a very important vitamin, though, so be sure you are getting enough in your diet, too!

Once I’ve finished my glass of water, I like to have a cup of coffee with a bit of soy creamer and make something for breakfast. This day I decided to make an açai bowl, one of my very favorite breakfasts and post-workout meals lately — they are especially perfect for the warmer months. To see the recipe for my favorite açai bowl, you can check out this post where I walk you through the ingredients and the steps to create it. This is filled with fruits (and açai is a superfood), so you get tons of nutrients and vitamins all in one meal. Also, they’re fun to make, which is always a plus — no one likes preparing food when it feels like a chore.

afternoon

Açai bowls keep me full for quite awhile, up until it’s time for lunch. One of my favorite lunches to make is a Buddha bowl. They remind me of açai bowls because you can mix and match ingredients to switch them up every time, and also because it’s basically a big bowl of stuff, which I like. That said, my favorite Buddha bowl is the one I made on this day, and it’s a super simple one (you can find the recipe here, the only difference is that this time I added in some brussel sprouts and sesame seeds)It’s a staple in my book; I make it every week.

I also have a snack in the afternoon, and it’s usually a big serving of fruit. I love carving out half of a melon and filling it with some fruit. I mostly do this with watermelon and a mix of berries and a banana. The melon makes the perfect bowl, and it’s easy to spoon out to eat with the other fruits that are inside. If I don’t feel like making an entire fruit salad, then I will usually just cut a melon in half and eat one of the halves by itself, like I did on this day. You can see a few more of my favorite snacks here. (Note: the KIND bar isn’t vegan, though.)

night

Dinner is my least favorite meal of the day — dinner foods are just not my thing! But, today I had a delicious tomato soup recipe that so tasty! I know most people associate soups with the fall and winter months, but they are one of the dinner foods I like having the most. I roasted some chickpeas with oregano, cayenne pepper, garlic, onion powder, and sea salt until they were super crispy and crunchy, and then sprinkled them on top of my soup like croutons. I also added a little fresh basil from our garden — yum!

My sweet tooth can’t go the rest of the night without having something sweet! My favorite snack for nighttime is a few medjool dates. They are so delicious — seriously like candy! They are sweet and taste a bit like caramel, which I love. A lot of nights I’ll have these with a bit of peppermint tea, but I just wasn’t in the mood for hot tea on this day.

If you’re interested in seeing behind-the-scenes looks into what I eat on a day-to-day basis, add me on snapchat (@emilykgannon). I try to post pretty frequently on there about what I’m eating, so you can see more of my favorites meals and snacks on the daily!

What do you eat in a day? Would you like for me to make more of these types of videos/posts?

xoxo

 

Açai Bowl Recipe

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Açai bowls are one of my very favorite breakfasts and post-workout meals — I absolutely love their frosty texture and piling all sorts of different toppings. Açai bowls are pretty much a daily staple for me, as someone who follows a whole foods, plant-based diet. And, while I love to mix-and-match different flavors and find new favorite combinations, there is one specific recipe that is my very favorite that I can always rely on if I don’t want to try something new. When I first started making homemade açai bowls, I thought they would be difficult to make. Once I made a few and got the proportions down, I realized they are actually pretty and easy and super fun to create. So, today I wanted to share my favorite açai bowl recipe, so that you can make them at home, too!

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WhatYouNeed_2

  1. 1 heaping tablespoon açai powder
  2. 1 cup frozen strawberries, sliced
  3. 1/4 cup almond milk
  4. 1/2 banana, sliced
  5. Berries of your choice — I used blueberries and blackberries
  6. A few tablespoons granola
  7. 1 tablespoon peanut butter, melted
  8. Chia seeds, flaxseeds, and/or coconut flakes (optional — I left them out this day)
  9. Dried rose petals (optional)

WhatYouDo_2(It’s really quite simple!)

  1. Blend açai powder, frozen strawberries, and almond milk until smooth. You can add a few ice cubes if you want it to be a bit icier and frostier.
  2. Arrange your toppings in whatever order you prefer. I prefer to drizzle the peanut butter as the first layer, and then sprinkle everything else on top. Enjoy!

 

Have you tried açai bowls yet? What is your favorite açai bowl recipe?

xoxo

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