Lauren Kelly Nutritionist

Better Health, Better Food, Better You

Blog Problems

Hello everyone,

 

I apologize but I am having problems with my blog.  For anyone who tried to enter the Quest Nutrition bars giveaway, I apologize.  I hope to get it fixed soon!!  Thanks for your patience.

 

Lauren

XO

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Quest Nutrition Bars Giveaway

I’M BAAAAAAAAAACK!

I am so excited to get back to working on my blog. I really enjoyed working on my cookbook, but now that I am finished, it’s feels good to get back into my normal routine.  I promise to share some new, yummy recipes with you soon!  But, for now…I wanted to share these amazing Quest Protein bars with you!  These are perfect for an on the go snack when you are looking to add some protein without the extra “junk”.  Quest Bars have No added sugar, No Sugar Alcohols (original line) No artificial sweeteners (All Natural line), Gluten free, No Junk Ingredients and No Soy Protein. All Quest Bars have just 2-6g Active Carbs and 20g of high quality protein. And, they taste amazing.

quest giveaway

So to celebrate, Quest Nutrition has been kind enough to give away 12 flavor sample packs to THREE lucky followers!

I just love a giveaway, don’t you?

Here are the rules:  You get one extra entry (and better chance of winning) for every one of these below that you follow!  I like those odds🙂

Please “like” Quest Nutrition on Facebook here! (add 1 entry)

Please “like” my Nutrition page on Facebook here!  (add 1 entry)

Please follow Quest Nutrition on Twitter here!  (add 1 entry)

Please follow me on Twitter here! (add 1 entry)

Please follow Quest Nutrition on Instagram here!  (add 1 entry)

Please follow me on Instagram here! (add 1 entry)

Please follow Quest Nutrition on Pinterest here! (add 1 entry)

Please follow me on Pinterest here! (add 1 entry)

Please follow my blog, on the right hand side of the page it says “Subscribe to my Blog Posts” and enter your email address.  (add 2 entries)

Thank you so much for entering!  U.S. residents only please.  The giveaway will end Friday June 7th at 12:00 A.M. EST so hurry and enter now!  Three winners will be chosen randomly through http://www.random.org.

Thanks again!  It’s so nice to be back!

XO

Lauren

2 Comments »

Quest Nutrition Bars Giveaway

I’M BAAAAAAAAAACK!

I am so excited to get back to working on my blog. I really enjoyed working on my cookbook, but now that I am finished, it’s feels good to get back into my normal routine.  I promise to share some new, yummy recipes with you soon!  But, for now…I wanted to share these amazing Quest Protein bars with you!  These are perfect for an on the go snack when you are looking to add some protein without the extra “junk”.  Quest Bars have No added sugar, No Sugar Alcohols (original line) No artificial sweeteners (All Natural line), Gluten free, No Junk Ingredients and No Soy Protein. All Quest Bars have just 2-6g Active Carbs and 20g of high quality protein. And, they taste amazing.

quest giveaway

So to celebrate, Quest Nutrition has been kind enough to give away 12 flavor sample packs to THREE lucky followers!

I just love a giveaway, don’t you?

Here are the rules:  You get one extra entry (and better chance of winning) for every one of these below that you follow!  I like those odds🙂

Please “like” Quest Nutrition on Facebook here! (add 1 entry)

Please “like” my Nutrition page on Facebook here!  (add 1 entry)

Please follow Quest Nutrition on Twitter here!  (add 1 entry)

Please follow me on Twitter here! (add 1 entry)

Please follow Quest Nutrition on Instagram here!  (add 1 entry)

Please follow me on Instagram here! (add 1 entry)

Please follow Quest Nutrition on Pinterest here! (add 1 entry)

Please follow me on Pinterest here! (add 1 entry)

Please follow my blog, on the right hand side of the page it says “Subscribe to my Blog Posts” and enter your email address.  (add 2 entries)

Thank you so much for entering!  U.S. residents only please.  The giveaway will end Friday June 7th at 12:00 A.M. EST so hurry and enter now!  Three winners will be chosen randomly through http://www.random.org.

Thanks again!  It’s so nice to be back!

XO

Lauren

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Sauteed Vegetables with Pumpkin Seed Pesto

Anyone else out there LOVE pesto? I love all kinds of pesto,  The beauty of pesto is that it is extremely versatile and fun to play with.  In this yummy recipe, I used PUMPKIN SEEDS instead of the typical pine nuts.  Oh man does it taste DELICIOUS!!

Pumpkin seeds are packed with vitamins, minerals, antioxidants, fiber and protein.   Many people are quick to throw away all of those seeds after carving and creating those fun jack-o-lanterns.   Don’t throw them away!   Now you know what you can do with them….PUMPKIN SEED PESTO🙂

I decided to try Trader Joe’s Organic Corn Pasta.  It’s wheat and gluten-free and really tasty.  We aren’t gluten or wheat free in my house, but after writing my cookbook, I like to try new products.  Corn pasta has a more similar texture to regular pasta than other gluten free ones (in my opinion).  This is what it looks like cooked…

I hope you like this recipe as much as we did!  Ok, here it goes…

Ingredients

Pesto:

1/4 cup olive oil (more if necessary)

1/2 cup torn fresh basil

1/2 cup raw pumpkin seeds

1/4 grated Parmesan cheese

2-3 cloves garlic

Vegetables:

1 clove garlic, diced

1 tablespoon olive or grapeseed oil

1 yellow squash, chopped

1 zucchini, chopped

1/2 cup sliced mushrooms

1 orange pepper, chopped

1 teaspoon dried basil

1/2 cup low sodium vegetable broth

2-3 cups fresh spinach

Instructions:

  1. Place all the ingredients to make pesto in a high speed blender or food processor.  Blend for 2-3 minutes until smooth.  Add additional oil if the mixture gets stuck on the sides of the blender.  Set the pesto aside       * Note: I like to leave some of the seeds in tact, making the pesto a little “chunky” as opposed to “smooth”.
  2. In a large skillet, place oil and garlic.  Saute over medium-low heat for a minute or two then add chopped squash, zucchini, mushrooms and pepper.  Add dried basil and stir to combine.  Cook for 4-5 minutes until vegetables become tender.
  3. Add vegetable broth and spinach.  Stir well until spinach wilts and remove from heat.  Pour vegetables over cooked pasta and pour desired amount of pumpkin seed pesto on top.  Mix well and serve immediately. ENJOY!

And the finished product…

1 Comment »

Lentil and Sausage Soup with Quinoa and Kale

Oh my goodness this soup is AMAZING!  I literally just kind of made it up as I went along.  I couldn’t stop myself, I just kept adding more ingredients and it just kept getting better and better!

I think I have told you before how much I love soups, especially healthy ones.  This one is ridiculously healthy too.  With the kale, lentils and the quinoa, it’s packed with protein, fiber and lots of nutrients.

YUM.

And it tastes as amazing as it looks…

Ingredients

1 tablespoon grapeseed or olive oil

3 cloves garlic, diced

1 pound turkey sausage, casings removed, you can also use pork or chicken sausage (I used turkey sausage with red and green peppers inside)

1/2 cup carrots, diced

1/2 cup onion, diced

1/2 cup celery, diced

1 tablespoon basil, dried

1 tablespoon oregano, dried

1 teaspoon rosemary, dried

1/2 teaspoon thyme, dried

8 cups low sodium chicken broth (you can also use 6 cups broth and 2 cups water)

16 ounces dried lentils, rinsed

1 1/2 cups cooked quinoa

5 cups kale

Instructions

  1. Place oil and garlic in large pot or dutch oven.  Cook for 1-2 minutes until garlic softens.
  2. Add sausage and cook over medium-low heat until browned and no longer pink inside, about 5-8 minutes.  Break the sausage up into bit size pieces.
  3. Add diced vegetables and seasonings. Stir well and slowly add the broth, lentils and quinoa.  Turn heat to high and bring it to a boil.  Once boiling, cover the soup and reduce heat to low.  Simmer for 45-60 minutes until lentils become soft.  Add kale in the last 5-10 minutes.  Serve immediately.  Top with grated parmesan cheese if desired.

Nutrition Facts
Serving Size 1 bowl, makes 6-8 servings
Amount Per Serving
Calories 352
Total Fat 16.5g
Saturated Fat 4.6g
Trans Fat 0.1g
Cholesterol 38mg
Sodium 423mg
Total Carbohydrates 48.8g
Dietary Fiber 16.8g
Sugars 1.6g
Protein 26.9g

*Nutritional Information provided by http://www.caloriecount.com, not 100% guaranteed accurate

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Quinoa Pumpkin Chocolate Chip Squares

I am SO excited for the Fall!! I love pumpkin so much that I try to make as many fun things as I can with it🙂

This time of year I become even more obsessed with pumpkin recipes.  I came across this delicious Martha Stewart recipe for Pumpkin Chocolate Chip bars and decided to change it up a bit.  I think most of you know how much I LOVE quinoa.  Love it.  Really love it.  I love that it is a complete protein and has such a wonderful, nutty texture.  Soooo…. (you know where I am going with this, don’t you?) why not add it to these cookie Bars? Fantastic.  A little fax seed never hurt anyone, right?  (Actually it’s PACKED with omega-3-fatty acids, fiber and antioxidants)  Finally, pumpkin is a powerhouse of nutrition.  It’s loaded with vitamins, minerals and antioxidants.  Sooooo….these squares are a heathier option that your ordinary butter laden chocolate chip cookie🙂

*One note, I used 2 cups of flour and the squares come out more cake-like.  If you would like a chewier square, reduce the amount of flour.

Ingredients
 

2 cups whole wheat pastry flour (I bet you can substitute all purpose gluten free flour)

1/2 cup flax seed meal (ground flax)

1 teaspoon pumpkin pie spice

1 1/2 teaspoon cinnamon

1 teaspoon baking soda

1/2 teaspoon salt

1/2 cup butter, room temeperature

2 tablespoons turbinado sugar

3 tablespoons 100% maple syrup

1 egg

1 cup cooked quinoa, cooled

1 1/2 tablespoons pure vanilla extract

1 1/2 cups 100% pumpkin (not pumpkin pie filling)

3/4 cup dark chocolate chips

  1. Preheat oven to 350 degrees.  Spray a 9 x 9 or 9 x 13 casserole dish with nonstick baking spray.
  2. Mix the flour, flax seed, pumpkin spice, cinnamon, baking soda and salt.  Set the bowl aside.
  3. In a large bowl, mix the sugar, maple syrup and butter until thoroughly combined and butter is completely mixed in.  Add egg, quinoa and vanilla and mix again.  Slowly add pumpkin and continue to mix well.  Once completely mixed, slowly add the flour mixture.  Feel free to add small amounts of water if the batter seems to thick.
  4. Once the flour mixture is completely combined, add chocolate chips and stir well.  Place in preheated oven and bake for 40 minutes or until you place a toothpick in the center and it comes out clean.  ENJOY!!

ok one more….

Happy Fall!!

7 Comments »

Fresh Vegetable Bean Soup

It’s that time of year again…I love when the weather gets crisp and cool.  This is the time of year that I make lots an lots and lots of soup🙂 Truth be told,  I eat soup any time of year.  It just seems more fun when the weather gets cooler.

This is one soup that you can easily eat 3 bowls and not feel guilty at all.  You will be stuffed though.  This soup is filling! It’s packed with fresh veggies and beans, what’s not to love?

The best part of this soup is that it just simmers for hours and it is so simple.  Really simple.  Like ridiculously simple.

Ingredients

1/2 pound dried white beans, soaked in water overnight OR 2 15 ounce cans of white beans, rinsed and drained

1 tablespoon grapeseed or olive oil

1/2 cup yellow grape tomatoes, cut in half

1/2 cup red grape tomatoes, cut in half

1/2 cup shredded carrots

1/2 cup diced celery

1/2 cup diced green onion

3 cloves garlic, diced

1/2 cup shredded cabbage

5 cups (or more) reduced sodium vegetable broth (or chicken broth)

1 cup water

1 teaspoon dried thyme

1 tablespoon dried basil

1 tablespoon dried rosemary

1 tablespoon dried oregano

  1. Heat oil in a large pot or dutch oven over medium-low heat.  Add garlic and onion and saute for a few minutes until they soften.  Add all the vegetables except kale, basil, rosemary and oregano  and cook about 5-8 minutes.
  2. Add beans, kale, broth and water and bring to a boil.  Cover and place heat on low.  Simmer for 1-2 hours (or longer).  ENJOY!!  I told you it was simple🙂

Nutrition Facts
Serving Size  1 cup, makes 6 servings
Amount Per Serving
Calories 174
Total Fat 0.8g
Trans Fat 0.0g
Cholesterol 0mg
Sodium 523mg
Total Carbohydrates 32.8g
Dietary Fiber 8.0g
Sugars 3.7g
Protein 10.7g

*Nutrition information provided by http://www.caloriecount.com, not 100% guaranteed accurate

7 Comments »

Missed me? I have some exciting news to share with you…

The past two months I have been extremely busy working on my very first cookbook.  And here it is!
 

 

 I have been super busy creating this wheat free cookbook as part of the Everything series for those who have a wheat allergy, sensitivity or some type of intolerance.  I can not wait to share these yummy recipes with you soon!!

Right now, my cookbook is available for pre-order at Amazon.com and Barnes & Noble RIGHT NOW!  I would love it of you pre-ordered it as well as “like” it on these sites.  I was told that the more activity I get on these sites, the more appealing it looks to consumers. Please support this book as it truly was a labor of love.  Oh and once the book is released it will be in all major bookstores and online bookstores🙂

I loved developing these recipes and I hope you will enjoy them as much as my family and I did.   I go into detail explaining symptoms of a wheat allergy, how to understand if you have a wheat allergy or want to eliminate wheat in your diet to prevent inflammation and disease.  I have 14 chapters of really delicious recipes (if I do say so myself🙂 ) and I am so proud of this.

Adams Media (my publisher) told me that they expect the book to be published this February (YAY)  Thank you everyone for your support and I look forward to get back to blogging on a regular basis!

xoxo

Lauren🙂

16 Comments »

***Three – Five Day Jump Start to Weight Loss with Clean Eating*** Grocery List

It’s time to JUMP START!  Are you ready?

I get asked all the time about cleanses and detoxes these days.  It seems like most people are looking for the latest “quick fix”.  I get it.  People want results. NOW!  In order to live healthy and maintain a healthy weight, you need to do one thing…CHANGE YOUR LIFESTYLE!!!

Personally, I don’t believe in restricting certain food groups or severely cutting back on calories to lose weight.  If only it could be a s easy as “Eat when you are hungry” and “Stop when you are full”, everyone out there would be happy with their bodies!!

So instead of drinking cleanses and taking “detox” pills, why not  eat only clean, unprocessed foods and no added sugar for 3-5 days to give yourself a JUMP START?

Here’s what you need to do:

  • start each morning with hot water and 1/2 fresh squeezed lemon (must be on empty stomach to flush out toxins)
  • no coffee , just green tea (aim for 3-5 cups)
  • 1 gallon of water a day which you can add lemon, mint or ginger to
  • no dairy (except plain greek yogurt)
  • no bread/pasta/rice… only quiona or rolled/steel cut oats
  • opt for 2-3 “juices*” a day if you want to juice, otherwise load up on fresh raw veggies.  no more than 2-3 fruits each day * juices are only homemade with fresh veggies and fruit
  • no sugar at all (besides the fruit)
  • no carbonated beverages at all (obviously no soda but also no seltzer)
  • if you want to do vegetarian, load up on raw or steamed beans (mix with raw veggies and lime juice)
  • if you aren’t doing vegetarian, choose only lean white meats and fish and either steam, grill or bake  (Herbs, garlic, lemon, lime (even fresh orange) are great to season)
  • hard boiled eggs are great, only 1 whole egg per day, egg whites are unlimited
  • All nuts are great.  Make sure they are raw and unsalted.  Also, no more than 14 nuts per serving, 2 servings a day.
  • Lastly, make sure you get between 7-8 hours of sleep each night.  Now, I know those who have kids, sometimes kids don’t get the memo.  Try your best by going to bed early each night!

Besides flushing out your system with all the water, you are only eating unprocessed foods, which you will feel lighter and should give you more energy.  This is a great way to focus on whole foods and add tons of vitamins and nutrients to your diet.

***********************************************************************************

Here is a GROCERY LIST for you to get started:

  • lemons
  • eggs
  • leans white meats and fish
  • plain greek yogurts
  • fruits
  • green tea
  • vegetables, lots of them (if you are planning to juice: spinach, kale and other leafy greens, beets, carrots, celery, cucumbers, asparagus are wonderful to juice.  You can always add one of your fruits to sweeten it up)
  • nuts
  • herbs for chicken and fish
  • mint or ginger to liven up your water or for juicing
  • quinoa
  • oats
  • beans

After the 3-5 days try to eat as many unprocessed foods as you can throughout the day.  Prepare for the week ahead by stocking your refrigerator with fresh fruits and veggies and lean proteins.  Comment on this blog post or my facebook page if you want to join me starting tomorrow. GOOD LUCK!!  Happy CLEAN Eating!🙂

13 Comments »

~Cantaloupe Peach Chia Fresca~ Guest Blogger, Full Belly Sisters

Justine and Flannery are sisters who share a passion for women’s health. The Full Belly Sisters blog offers useful tools so that you can be healthy and informed while you’re pregnant, breastfeeding, or just striving for balance in your life.

Full Belly Sisters (FBS) is a unique health venture for women before, during and after pregnancy, and well into parenthood. We offer a variety of innovative services to promote women’s health and well-being and to empower women as they enter new–and often challenging–phases in their lives.

Cantaloupe Peach Chia Fresca

by Justine Fontinell, CHC, AADP, Full Belly Sisters

Chia Fresco is a delicious Mexican drink: it’s lemonade or limeade with chia seeds added. These seeds add a nice texture, as well as protein, calcium, fiber and omega-3s. They also have wonderful hydrating power: when chia seeds are put into liquid, they swell and hold on to that liquid. That means you stay hydrated longer.

Sometimes Chia Fresco is made with fruit; it’s usually blended and then strained, retaining only the juice. I like to use the whole fruit because (1) it’s more nutritious and filling, since you’re keeping the nutrients in the fruit’s flesh and skin and (2) I’m a busy mom and I don’t need to add any unnecessary steps to my kitchen routine!

This golden, fruity version—featuring ripe cantaloupe and peaches—is tasty, simple, and packed with vitamin C, fiber, potassium and beta carotene. In other words: it’s a great, healthful way to kick off your day!

I don’t add any sweetener to mine. But if your fruit isn’t particularly sweet, you can replace some of the water with orange juice, or just add a bit of honey or agave, to taste.

Ingredients

Yield: about 3 1/2 cups

  • 1 ½ Tablespoons chia seeds
  • 1 ¼ cup water
  • juice of one lime
  • 2 cups ripe cantaloupe chunks
  • 1 cup ripe peaches, pitted (about 1 large or 2 smaller peaches)

Put the chia, water and lime juice in a glass and stir. Let this sit for about ten minutes, until it thickens. Stir again to break up the gel a bit. Then add all ingredients to a blender and puree until smooth. Enjoy!

Thank you so much for sharing this with us! Go visit Full Belly Sisters blog here!

Go over and “like” them on Facebook here!

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