Author: Kate Alexander

Kate’s No-Bake Granola Chewies

If you attended our Yoga & Wellness Retreat in Englewood, NJ earlier this month you would have experienced my first live cooking demonstration — and these delicious No-Bake Granola Chewies!

I’m always looking for quick, easy and healthy snacks for my kids, so a no-bake granola bar was a no-brainer. I just had to figure out how to achieve a granola bar consistency without baking.

Dates. Pitted dates are the answer. I have to tell you, and I shared this with the retreat participants, that I think dry pitted dates look just awful — they are in no way appetizing. HOWEVER, when you break them down in a food processor, they turn into a lovely, delicious paste that you can use to sweeten your baked goods. They are the glue — or one of the glues — holding these tasty granola bars together. They not only add sweetness and gooeyness, but they add lots of fiber and are chocked full of lots of good vitamins and minerals including calcium, folate, iron, vitamin A and vitamin K!

Peanut butter also helped to bind the bars and maple syrup added some additional sweetness. I personally like mini chocolate chips in mine, but you could certainly substitute the chips for dried fruit or coconut.

Wrap them up for school lunch or work lunch – or pop them into your gym back for a pre- or post-workout snack.

Enjoy!

Kate’s No-Bake Granola Chewies
Yields one 8×8 pan

1 cup of pitted dates, pulsed in a food processor
1/4 cup maple syrup
1/4 cup peanut butter
1 1/2 cups of rolled oats (*I prefer toasted)
1/2 cup brown rice crisp cereal
1/3 cup almonds, whole or blanched, any kind you like — or another nut if you prefer
1/3 cup mini chocolate chips (feel free to replace the chocolate chips with dried fruit or unsweetened coconut or anything else you’d like!)

Directions:

Line an 8×8 pan with parchment paper or plastic wrap and set aside. You can always spray the bottom and sides of the pan with coconut oil if you find the paper or wrap is not adhering nicely to the pan.

Add the dates to the bowl of a food processor and pulse for about a minute, until the dates form a paste. I added a drop of water to help the process — but literally only a drop!

In a separate bowl, add the maple syrup and peanut butter. Mix to combine. If you find that your peanut butter is not loose enough, you can pop it into the microwave for 30 seconds.

Add the dates, oats, rice cereal, almonds and mini chocolate chips and mix until well combined.

Transfer the mixture to the prepared pan and evenly distribute. I used a drinking glass to help flatten the mixture.

Cover the pan with plastic wrap and let them firm up in the refrigerator for 15-20 minutes – or until very firm. Remove them from the refrigerator and invert the pan onto a cutting board and slice into any size that you like. I ended up cutting 24 small bars from mine.

*Helpful Hint: Try toasting your oatmeal for a nuttier flavor! Let them toast in the oven, on a baking sheet, for about 15 minutes at 350 degrees, just until very lightly browned!

July 24, 2016
5 Steps Towards Making Your Dream a Reality

Four years ago, we began sharing our love of yoga on Instagram by posting snapshots and picture tutorials of some of our favorite poses. With young kids at home, we rarely made it out to attend classes at yoga studios, but we loved to practice at home. We had a passion for connecting with others and sharing whatever we learned on our mats, so we posted photos often and helped build a virtual yoga community. We hoped to be able to reach a larger audience one day, and seeing that dream come true through our relationship with Gaiam has been a surreal experience.

Last month, we realized another one of our dreams as we launched the Two Fit Moms apparel line with Gaiam.

We want YOU to dream big too! So, in keeping with this theme, here are five things that we believe have helped us, and will help you, as you set on your path towards making your dreams a reality.

Think Positively: You need to believe it in order to achieve it, so the first thing on your list should be to create a positive affirmation. If you don’t believe in you, no one else will. Create your own personal mantra that you come back to time and again – especially when your faith in you falters. Consider starting and ending your day with this mantra. “I am strong, I am confident, I can achieve my dreams.”

Fake It, Until You Make It: You need to walk the walk and talk the talk – even if you don’t believe it at first. If your goal is to run a marathon one day, start playing the part of an athlete! Even if you are out of shape, you can start eating well, drinking water instead of sweetened beverages and committing to a daily walk. You need to believe in your dream, in your ability to achieve it, and you may need to adjust your mind and your actions in order to realize it. Live your mantra.

Be Resilient: Recognize that your dreams may change, they may take longer to achieve, they may require more work, or a partner or more resources. Being open to change and able to adapt to it will be important. Things don’t always work out the way we would like, so being able to land on your feet is key.

Ask for Help: Much of achieving a dream rests on you, but don’t be foolish. Ask for help. Look for guidance from others who may have insight or experience that would be helpful and valuable to you.

Return the Favor: Don’t take your opportunities for granted. Remember where you came from, be modest, be thankful and give back. Be a source of inspiration, and share your experience so that you can encourage others to start on their path to achieving their own dreams.

May 28, 2016
Chocolate “Ice Cream” with Dark Chocolate Shavings

Chocolate is decadent. It’s romantic. It’s indulgent. It’s perfect for Valentine’s Day and, as far as I’m concerned, perfect every day of the year!

I love chocolate. I also love ice cream. If you are like me, you are going to love this mock chocolate ice cream. It’s so good. It’s unbelievable actually. You’d never know it was healthy and dairy free!

It’s made with frozen bananas, cocoa powder, a hint of maple syrup, and, in this case, dark chocolate shavings (but you can add anything to your ice cream, e.g., nuts, fruit, etc.). This dessert is dairy free so it works for so many of you who are lactose intolerant or for those who have omitted dairy from your diet for other reasons.

To be honest, I’m still amazed that frozen bananas can yield a frozen dessert so close to a dairy-laden ice cream. All you need is a food processor.

So, here’s my new favorite chocolate ice cream recipe! I hope you enjoy it — you may even want to make it for your valentine this year.

Chocolate Ice Cream with Dark Chocolate Shavings
Serves 4

4 bananas, sliced and frozen
1/4 cup of cocoa powder
2-3 tablespoons maple syrup (grade B)
1 tablespoon coconut oil
1/3 cup of shaved dark chocolate (or anything else you’d like to mix into your ice cream)

In the bowl of a food processor add the frozen bananas, cocoa powder, maple syrup and pulse until the bananas break down into a smooth, ice cream-y texture. Add the dark chocolate shavings (or your favorite candy, fruit, nuts) and mix until incorporated (depending on what you add, you can either pulse in the food processor, or transfer the ice cream into a bowl and mix the ingredients). Pour the mixture into a loaf pan and pop into the freezer until it hardens. The mixture, right out of the food processor, will likely be too loose to serve. One the ice cream sets, scoop and serve!

February 13, 2016
Shaved Brussel Sprout Salad with Toasted Walnuts and Parmigiano-Reggiano

Many years ago (probably a decade), before we had kids and could go trek into New York City for an amazing meal, we happened to dine at Mario Batali’s restaurant Lupa. We had the most delicious raw brussel sprout salad — which I think had pecorino cheese in it . . . It was the first time I had even had raw brussel sprouts. And, they were delicious. Not only did I love them, but I totally preferred them over cooked brussel sprouts.

Of course, I had to try to re-create the recipe, or some version of it. Mine is actually a little bit different from the original raw brussel sprout salad I feasted on many years ago. It includes toasted walnuts and lemon juice — but overall, it’s a really delicious, light and simple recipe!

If you are wondering where you can find shaved brussel sprouts, you can actually purchase them at Trader Joe’s which offers a pre-packaged option. If you don’t have a Trader Joe’s in your neck of the woods I suggest that you throw the brussel sprouts into the food processor to replicate the texture — or you could use a mandolin, but I would fear for your fingers.

This salad is great because, 1. it’s seasonal; 2. it’s delicious; 3. unlike a dressed green salad, it can sit in the refrigerator and not get soggy. In fact, the salad is better once it’s marinated overnight. It’s also the perfect salad to serve at a holiday meal.

Shaved Brussel Sprout Salad with Toasted Walnuts and Parmigiano-Reggiano

Serves 4

10 ounces shaved/shredded brussel sprouts
1/3 cup of olive oil
4 tablespoons lemon juice
1/4 teaspoon salt
pepper to taste
1/2 cup parmigiano-reggiano, shaved
3/4 cup of toasted chopped walnuts

In a small bowl, whisk the olive oil, lemon juice, salt and pepper. Place the brussel sprouts in a large bowl. Add the dressing, toasted walnuts and cheese and toss to combine. Serve immediately or refrigerate overnight.

November 15, 2015
STOCKED: Hearty Lentil Soup

I’m a big fan of stockpiling — food, specifically. I have a pantry in my basement where I stock all sorts of foods — canned tomatoes, olive oil, beans, pasta, nuts, etc. I feel very stressed when my supply is depleted, so I keep a mindful eye on my pantry to make sure it’s always well stocked.

If you are like me, you may feel similarly. There’s a sense of comfort in knowing that you have a lot of healthy food staples in your house. And, there’s an even greater sense of comfort knowing that you have a stock pile of healthy meals at your finger tips — or at least in your freezer!

Today we offer you the first recipe in a series we are calling STOCKED. This recipe is for a delicious, healthy and hearty lentil soup. It yields a huge batch that you can divide into containers and freeze for another day. It’s a simple recipe, and I bet you probably have all of the ingredients in your pantry right now. (However, if you need help creating a well-stocked, healthy pantry, check out this article).

Here’s what you need: onions, carrots, celery, garlic, lentils, fresh baby spinach (or another green of your choice), canned tomatoes, olive oil, chicken or vegetable broth, water, bay leaf, salt, pepper.

It’s a very basic and heart warming soup. The greens, in this case spinach, add a nice touch (courtesy of my friend Michele who inspired this recipe). It’s also an extremely economical meal. And, like I said, you will get a tremendous vat of soup out of this recipe. Enough to feed a small army. . . for days.

Enjoy!

Hearty Lentil Soup

Yields a lot.

1 1/2 cups diced onion
1 1/2 cups diced carrots
1 1/2 cups diced celery
1 large clove of garlic, crushed
2-3 tablespoons olive oil
1 28-ounce can of tomatoes (chopped, crushed, pureed – whatever you have on hand)
16 ounces dried lentils (I used green lentils — don’t forget to rinse them!)
6 cups of chicken or vegetable stock
4 cups of water
1 large dried bay leaf
salt and pepper to taste

In a large stock pot, warm the olive oil and add the onion, carrots, celery, garlic. Cook until soft, about 10 minutes. Add the lentils, can of tomatoes, chicken/vegetable stock, water, bay leaf, salt and pepper. Bring the soup to a boil and reduce heat. Let the soup simmer for about 25 minutes — or until the lentils are soft. I just left my on the stove and let it simmer away.

Helpful hint: When re-heating the soup, you may need to add more stock/water. Don’t stress. The lentils absorb a lot of the liquid.

October 26, 2015
Maple Oatmeal Pumpkin Bread

Pumpkin. Who doesn’t love pumpkin something? I recently walked into a grocery store and was overwhelmed with the amount of pumpkin infused items. I felt like Forrest Gump. Pumpkin coffee. . . pumpkin tea . . . pumpkin creamer . . . pumpkin cream cheese . . . pumpkin ice cream . . . pumpkin pasta . . . pumpkin cookies . . . pumpkin pancakes — and the list goes on and on.

All of this pumpkin is a little overwhelming, but I still love it, and I know you do too! However, I prefer the more traditional pumpkin dessert recipes with natural ingredients, rather than artificial flavors. So, here is my healthy take on a fall classic— pumpkin bread.

I’ve been experimenting with oatmeal a lot lately. In this recipe, I decided to add some oatmeal to my bread, along with brown rice flour (which now makes the bread gluten free) and my usual white sugar substitute — maple syrup. I also added Greek yogurt to moisten the batter. Everything else is pretty standard — eggs, oil, vanilla, etc.

However, I jazzed it up with a sweet/salty/crunchy topping — which also happens to be completely optional — but I do think it adds a nice texture. It’s just a simple mixture of rolled oats, pumpkin seeds, maple syrup and cinnamon — which is a perfect addition since it gives you a hint as to what is inside this delicious bread. Plus, the topping makes a nice presentation — don’t you think?

I hope you enjoy this healthy twist on a classic recipe!

Maple Oatmeal Pumpkin Bread
Yields one loaf

1 cup of pumpkin puree
1/3 cup oil
3/4 cup maple syrup, grade B
1/3 cup plain Greek yogurt
1/3 cup milk
2 eggs
1 teaspoon vanilla extract
1 1/2 cups brown rice flour
1/2 cup of rolled oats (ground into a flour)
2 teaspoons baking powder
1/2 teaspoon cinnamon
pinch salt

Topping (optional)
1/4 cup toasted/salted pumpkin seeds
1/4 cup rolled oats
1/8 teaspoon cinnamon
1 tablespoon maple syrup

Preheat the oven to 350 degrees. Grease a 9 inch loaf pan and set aside.

In a large bowl, combine the wet ingredients (pumpkin puree, oil, maple syrup, yogurt, milk, eggs, vanilla). When incorporated, add the dry ingredients (flour, oatmeal, baking powder, cinnamon, salt). Mix until incorporated. Pour into the greased loaf pan.

To make the topping, add the pumpkin seeds, oats, cinnamon and maple syrup and toss to combine.

Sprinkle the top of the loaf with the pumpkin seed/oat mixture. Bake for approximately 1 hour or until a tester inserted in the middle of the loaf comes out clean.

Helpful Hint: Put your rolled oats into the food processor — the fine texture will make this loaf more cake-like.

October 15, 2015
Cinnamon Apple Rings

If your family is like ours, you’ve probably recently gone apple picking — or you plan to at some point this Fall.

There are many things you can do with an apple — pie, crisp, baked, etc. — but we wanted to offer you a healthy recipe that is not only delicious but easy to make. So, we created these Cinnamon Apple Rings which are pan-seared apple deliciousness. You can eat them for breakfast or dessert – they are actually an amazing after school snack! All you need is an apple (or two), an egg, flour (we used brown rice flour), cinnamon and oil (we prefer coconut, but whatever you have on hand is perfect). In five simple steps you will be feasting on these Cinnamon Apple Rings.

You can drizzle honey on top for added sweetness, or add a dollop of Greek yogurt and walnuts. You can top them with ice cream or dip them in nut butter. They are versatile and can be jazzed up anyway you’d like them. But, honestly, they are delicious right out of the pan with nothing on them at all!

Cinnamon Apple Rings
Serving depends on size of apple, but we used one large apple

1 large apple (we used Cortland)
1 egg, beaten
1/4 cup brown rice flour
1/2 teaspoon cinnamon
1 tablespoon coconut oil

Directions:

Slice the apple into 1/4 inch rounds, remove the core. (You can slice them in circles or in half moons, whatever suits you is fine).

Beat an egg and add a tablespoon of water. In a separate bowl, add the flour and cinnamon, mix to combine. Dredge an apple slice in the egg mixture and then coat with the flour/cinnamon mixture. Shake off excess flour mixture.

Heat the coconut oil in a pan. The oil will come to temperature quickly, so keep the heat at medium, but you may need to adjust depending on the size of your burner.

Cook about a minute on each side — until the apples are nicely browned and crispy. Drain on paper towels. Serve warm and enjoy!

Enjoy!

September 30, 2015
Back-to-School Blueberry Corn Muffins (gluten-free!)

Struggling to get the kids up, dressed, fed and out the door? You are not alone! Breakfast is always the one part of my family’s routine that suffers. If your house is like mine, you are probably searching for quick and easy ways to get your kids to eat a healthy breakfast. I know it’s a challenge, especially if your kids are picky eaters. So, I thought a healthy breakfast muffin would be the best and most welcomed fuel for their busy school day! Muffins are also transportable, so if you and your family have no time to sit down and eat, you can take them on the road.

In addition to making a healthy muffin, I thought a gluten-free one would be an added bonus. I happen to love corn muffins, and corn meal is gluten free, so it works perfectly. In order to boost the health factor (and to ensure it is gluten-free), I replaced white flour with oatmeal. Oatmeal has lots of health benefits. In addition to being high in fiber, oatmeal helps lower cholesterol. However, not everyone loves the texture that rolled oats bring to baked goods. So, I threw my oats into the food processor and turned them into a flour. You will never know there’s oatmeal in these muffins, but you will reap the incredible health benefits! My muffins are also studded with blueberries which happen to be high in fiber, potassium, vitamin C — and also help lower cholesterol. I think they are the perfect addition. However, if you are not high on blueberries, try adding peaches or another berry of your choice!

If I were you, I would make a batch of muffins on Sunday, and save them for the week. They will last a few days if stored in an air-tight container. But, you might want to make two batches, these muffins are yummy!

Back-to-School Blueberry Corn Muffins
Yields 12 muffins

1 cup of rolled oats (broken down into a flour in the food processor)
1 cup of corn meal
1/4 cup of grade B maple syrup
1/4 cup of milk
1/4 cup of safflower oil
1 egg
1 banana (mashed)
2 teaspoons baking powder
1/2 teaspoon salt
1 cup of fresh blueberries

Pre-heat your oven to 400 degrees.

Line a muffin tin with paper liners. You will only need a 12-cup tin for this recipe.

Put your oats in a food processor and pulse until it forms a flour-like consistency.

In a large bowl, add the wet ingredients (maple syrup, milk, oil, egg) and mix. Add the mashed banana and the oatmeal, flour, baking powder and salt. Stir until combined. Add the blueberries last, and mix gently so they don’t break up.

Spoon the mixture evenly amongst the 12 muffin cups. Bake for 15-20 minutes. Enjoy!

September 9, 2015
Tzatziki as Easy as 1-2-3

I do a lot of entertaining in the summer, and my family loves Mediterranean food, so you will likely find hummus and other yummy dips at our house. This week we made Tzatziki Sauce – which is a Greek cucumber yogurt sauce. Generally, you might find it alongside a gyro at your favorite Greek restaurant. And, while it’s not usually served as a dip — more of a condiment — we use it as one. We like to dip pita chips and fresh raw veggies in Tzatziki Sauce. It’s full of cool cucumbers, zesty garlic and fresh dill making a refreshing dip which is perfect for the warm weather.

If you don’t want to eat it as a dip, and prefer to serve it as a sauce, you can use it alongside grilled chicken or fish (I think it would be great with grilled wild salmon!) — and I bet it would taste pretty good on a burger (whichever kind you fancy).

It’s pretty simple to make — just three easy steps — grate, drain, mix (see more details below). It’s also the perfect recipe for those of you have a garden full of cucumbers!

Tzatziki as Easy as 1-2-3
Yields 3+cups

2 cups of shredded cucumber, salted and drained (see note below)
3 cups of plain Greek yogurt
2 tablespoons chopped dill
1 tablespoon lemon juice
1 tablespoon olive oil
1 clove of garlic, crushed
1/2 tsp white vinegar
salt
pepper

There are basically three steps involved in making this dip. Grating the cucumber, salting/draining it and then mixing it together with the rest of the ingredients.

Peel and slice the cucumber lengthwise. Remove the seeds with a spoon. Use a hand grater to grate the cucumber. Place the cucumber in a colander and add a little salt (1/3 teaspoon) in order to extract some of the liquid. Let it sit as you prepare the rest of the sauce.

In a large bowl, add the yogurt, dill, lemon juice, olive oil, garlic, white vinegar, salt and pepper.

Drain as much liquid from the grated cucumber and add the cucumber to the bowl with the yogurt mixture. Mix to combine and serve.

August 21, 2015
Rustic Summer Berry Pie

It’s berry season and what better way to eat them than in pie form! I like to make rustic pies — pies with a single overlapping crust. I think it looks more casual than a traditional double crust, and it also happens to be easier to assemble (i.e., no crimping of any edges).

With just one crust, this pie automatically cuts down on the number of calories that you’d consume with a double crust. I also made it a point to replace all of the white sugar in my recipe with maple syrup. The maple syrup adds liquid, which complicates my traditional rustic pie form, so my healthier version needs to be baked in a pie plate (rather than on a baking sheet, which is my usual pie-baking method). It’s all good and works out perfectly fine.

I love this pie for many reasons.

One, I love pie.
Two, I love that you can easily use one crust — and one pre-made crust, which means you are cutting down on prep time.
Three, I love that the pie is sweetened with natural grade B maple syrup versus processed white sugar!
Last, but not least, I love that my kids had no idea that they were eating a “healthier” pie. They devoured it — no questions asked.

That being said, the pie is delicious — bursting with berry flavor and hints of lemon. You can serve it as is, or top it with fresh whipped cream or, better yet, ice cream, which is my personal fave.

Rustic Summer Berry Pie
Yields one 9-inch pie

2 cups of fresh raspberries
2 cups of fresh blueberries
2 cups of fresh blackberries
1/2 cup of grade B maple syrup
1/4 cup of unbleached flour
1 tablespoon of freshly squeezed lemon juice
zest of one lemon
1 pre-made pie crust — rolled to approximately 12 inches in diameter
Preheat the oven to 375 degrees

Roll out your crust. I buy the pre-made crust that comes rolled up in the refrigerator or freezer case. I let it defrost and then roll it out until it’s approximately 12 inches in diameter. You want the crust to overlap your 9-inch pie plate.

In a large bowl add the berries, maple syrup, flour, lemon juice, lemon zest. Mix gently to incorporate all of the ingredients. Be careful not to break the berries up too much when mixing.

Pour berry mixture into the pie crust. Instead of crimping the edges, you want to pull the crust hanging over the side of the plate onto the berries. I kind of work my way around the pie plate, folding the dough over itself. Check out the picture above.

Bake the pie for approximately one hour until the berry bubble and crust is a nice golden brown.

August 3, 2015