<![CDATA[SPARKLY RESULTS - Healthy Recipes Blog]]>Tue, 25 Jun 2024 16:32:34 -0500Weebly<![CDATA[Creamy Potato & cauliflower soup]]>Mon, 11 Mar 2019 02:01:32 GMThttps://www.sparklyresults.com/healthy-recipes-blog/creamy-potato-cauliflower-soup
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Cooking time

~25-40 minutes

Yields

5-6 servings

​INGREDIENTS

  • 3 large golden potatoes diced into cubes (each cube should be about the size of a dime)
  • ½ a head of cauliflower chopped
  • ½ an onion chopped
  • 3 cloves or garlic chopped
  • 32 ounces (3-4 cups) of vegetable broth
  • 1 pint (2 cups) of half & half
  • 1 t. salt
  • 1 t. pepper
  • 1 t. thyme
  • 1 T. dried parsley
  • ½ t. chili powder
  • 1 t. olive oil
  • Optional* - shredded asiago cheese or any type or cheese for after to sprinkle on top ​

Directions

  1. Place the chopped vegetables (potatoes, cauliflower, onions, and garlic) into a large dutch oven pan
  2. Pour vegetable broth and half & half into the pan until veggies are covered (if veggies are not covered by broth/half & half, add more cream or broth, or add water until veggies are covered)
  3. Add salt, pepper, thyme, chili powder
  4. Turn stove on medium-high heat, leave uncovered
  5. After about 5 minutes, add olive oil and dried parsley
  6. Continue to cook uncovered the whole time, and if water boils, reduce heat to a simmer
  7. The soup is ready when potatoes are soft and you can easily cut through them
  8. Optional* sprinkle cheese when you eat

Tips*

If you don't have three large potatoes, 4 medium potatoes or 5 small potatoes are a great alternative. I love adding other vegetables into the soup! I've had this with carrots, broccoli, and celery. Mix and match to discover what your favorite combination is!

Credit

Sydney Wippman
]]><![CDATA[Mediterranean Inspired Breakfast Toast]]>Sun, 22 Jul 2018 00:53:53 GMThttps://www.sparklyresults.com/healthy-recipes-blog/mediterranean-inspired-breakfast-toast
MEDITERRANEAN INSPIRED BREAKFAST TOAST

​​COOKING TIME

8 minutes

Yields

1 serving

Ingredients

  • 1 egg (scrambled)
  • 2 pieces of whole grain toast or sourdough toast
  • 6-8 olives (preferably with no pits)
  • 1/2 t. olive oil
  • 2 T. feta cheese

Directions

  1. Begin by scrambling the egg (crack egg into a bowl, use a whisk or fork to beat egg, pour onto a lightly greased skillet, stirring as needed until eggs are fluffy or to your liking).
  2. As egg is cooking, put the bread in the toaster
  3. When toast is done, place it onto a plate
  4. When egg is done, add 1/2 to one slice of toast and 1/2 to the other
  5. Add 3-4 olives to each slice
  6. Add 1 T. of feta cheese to each slice
  7. Drizzle 1/2 t. of olive oil across everything

Tips*

Double the recipe and enjoy with another person! You can also turn this into a sandwich! Just take the two slices and slap them together! To make eggs fluffier, add 1.5 t. of water to the egg after you beat the egg. Not a fan of scrambled eggs? Make the eggs how you love them!

Credit

Sydney Wippman
]]><![CDATA[Avocado Toast]]>Sun, 22 Jul 2018 00:38:55 GMThttps://www.sparklyresults.com/healthy-recipes-blog/avocado-toast
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​COOKING TIME

5 minutes

​​YIELDS

1 serving

Ingredients

  • 2 pieces of whole grain toast or sourdough toast
  • 1/2 an avocado
  • 2 small bell peppers (or 1 large bell pepper, can be any color)
  • salt and pepper
  • *Optional - 1/2 t. flaxseed

Directions

  1. Put the bread in the toaster
  2. As bread is toasting, cut avocado in half and cut small slices of bell pepper
  3. When toast is ready, spread avocado on the bread
  4. Add a pinch of salt and a few cracks of pepper to the avocado
  5. Add peppers on top
  6. Sprinkle on flaxseed 

Tips*

Feel free to use any type of vegetable, or more than one type! I love putting spinach onto the toast as well! This is the perfect snack for any time of the day!

Credit

Sydney Wippman
]]><![CDATA[Thai Pineapple Teriyaki Rice Dish]]>Sun, 08 Jul 2018 01:53:23 GMThttps://www.sparklyresults.com/healthy-recipes-blog/thai-pineapple-teriyaki-rice-dish
THAI PINEAPPLE TERIYAKI RICE DISH

​COOKING TIME

40 minutes to 1 hour

​YIELDS

2 people

iNGREDIENTS

  • 1 pineapple, chopped into bite size pieces, or 1 can of non-bpa organic pineapple
  • 2 cups of brown rice
  • 1 package of frozen mixed veggies
  • 1-2 chicken breasts, or tofu for vegetaria
  • ½ T. soy sauce
  • 1 ½- 2 T. Teriyaki sauce
  • ½ t. sugar
  • ½ t. sea salt 
  • few cracks of black pepper

Directions

  1. Cook veggies on a skillet, when veggies are half way cooked, add pineapple
  2. Cook rice separately, 5 cups of water to 2 cups of rice
  3. Cook chicken separately (bake in oven at 350 degrees uncovered, for 18 to 20 minutes or until no longer pink), let cool and chop when done
  4. When rice is done, pour into a bowl and add veggies/pineapple and chicken (For vegetarians, remove meat or put meat on the side, you can also replace with tofu)
  5. Add soy sauce, teriyaki, salt, sugar, and pepper, and mix​

Tips*

I like to create pineapple bowls out of the leftover pineapple.
  1. Remove green part at top of pineapple
  2. Chop the pineapple in half from the top of pineapple to bottom
  3. Cut a square outline about a centimeter from the edge of the pineapple  (make sure to not cut all the way through the pineapple)
  4. Cut a grid like pattern, see picture below
  5. Scoop out pineapple with a spoon (these will be the pieces you add to the dish!)
Picture

Credit

Sydney Wippman
]]><![CDATA[Tabbouleh  Inspired  Salad]]>Sun, 08 Jul 2018 01:31:54 GMThttps://www.sparklyresults.com/healthy-recipes-blog/tabbouleh-inspired-salad
TABBOULEH INSPIRED SALAD

COOKING TIME

5 minutes

​YIELDS

3-5 servings

Ingredients

  • 1 large bundle (~4-5 cups) fresh parsley, chopped 
  • 2-3 cups of spinach
  • 1/3 cup red onion, diced
  • 1 red bell pepper  diced (optional to sub or add in diced cherry tomatoes)
  • 1 lemon, juiced (3 Tbsp or 45 ml)
  • 1-2 T. olive oil
  • Pinch each sea salt and black pepper
  • *Optional - 1 T. hemp seeds, flaxseed and/or chia seeds 

directions

  1. Chop the parsley and spinach, dice the onions and bell pepper
  2. In a large mixing bowl, add parsley, spinach, onion, and bell pepper.
  3. Top with lemon juice, olive oil, salt, and pepper and toss to combine. Add hemp seeds, flaxseed and/or chia seeds at this time if desired.
  4. Taste and adjust flavor as needed, if it needs more overall flavor add more salt and pepper, if it is too dry add olive oil, etc.
  5. Serve right away​

Tips*

You can mix and match different peppers to spice up the recipe! I also love to add both the peppers and tomatoes. See which combination works best for your pallet!

Credit

Sydney Wippman
]]><![CDATA[Stress Relief Smoothie]]>Sat, 23 Jun 2018 18:17:19 GMThttps://www.sparklyresults.com/healthy-recipes-blog/stress-relief-smoothie
Picture

Cooking Time

5 minutes

Yields

16 oz smoothie (typically for 1 person)

Ingredients

  • 8 oz almond milk  <-- or any type of milk
  • 1 frozen or regular banana
  • small handful of frozen or regular blueberries
  • small handful of  spinach 
  • 1 t. spirulina
  • 1 t. chia seeds
  • ½ t. cinnamon
  • dates (either 1 full date with and remove pit, or if already chopped 1 T.) 
  • 1 t. maca
  • small handful of ice

Directions

  1. ​Pour milk into blender. 
  2. Add all other ingredients
  3. Enjoy!

Tips*

Sometimes I don't have all of the ingredients, and guess what, this smoothie still tastes amazing!! Work with what you have and try out different combinations to see what your favorite is! 

Credit

Sydney Wippman
]]><![CDATA[Quinoa Brussels Sprout Salad]]>Sat, 23 Jun 2018 18:09:49 GMThttps://www.sparklyresults.com/healthy-recipes-blog/quinoa-brussels-sprout-salad
QUINOA BRUSSELS SPROUT SALAD

Prep Time

15-20 minutes

Prep Notes

​Precook the quinoa.
  • Rinse 1 cup of quinoa
  • Then take 1 cup of quinoa and 2 cups of water and put into a cooking bowl 
  • Place bowl on stovetop, cover the top of bowl, and bring to a boil
  • Let cook for 15 minutes

Cooking Time

5 minutes

Yields

​2-4 servings

Ingredients

  • 1 cup of quinoa (pre-cooked)
  • 5-7 brussels sprouts
  • ¼  onion
  • 2 T. any type of nut (my favorites are pecans or walnuts)
  • 2 T. olive oil
  • 1 T. balsamic vinegar 
  • squeeze of a lemon
  • dash of salt
  • dash of pepper

Directions

  1. Chop onions and brussels sprouts finely (chop nuts it necessary)
  2. Pour quinoa, brussels sprouts, and onions into a bowl
  3. Add olive oil, balsamic vinegar,  and lemon
  4. Add salt and pepper 
  5. Take a large spoon and mix everything together

Credit

Sydney Wippman
]]><![CDATA[Adult Ants on a Log]]>Sat, 23 Jun 2018 18:03:27 GMThttps://www.sparklyresults.com/healthy-recipes-blog/adult-ants-on-a-log
Healthy diet

Cooking Time

3 minutes

Yields

1 serving - 6 logs total

Ingredients

  • 2 stalks celery 
  • 2 T. of any type of nut butter 
  • 1 t. honey
  • 1 t. chia seeds
  • 1-2 T. any other type of nuts or seeds (I personally like almonds, pumpkin seeds, and sunflower seeds)
  • 1-2 T. dried fruit (I personally like cranberries)

Directions

  1. Cut each celery stalk into 3 sections, making six logs total
  2. Use a regular serving knife to add nut butter to each piece of celery
  3. Sprinkle on chia seeds, nuts, seeds, and dried fruit
  4. Drizzle honey on top

Tip*

To make things super easy, you can pre-make a mix of nuts, seeds, and dried fruit and put in a jar or container. This way, you can easily sprinkle the mix on and also use the mix for salads, oatmeal, and for other meals and snacks. ​

Credit

Sydney Wippman
]]><![CDATA[Blueberry Banana Oatmeal]]>Sat, 23 Jun 2018 17:54:21 GMThttps://www.sparklyresults.com/healthy-recipes-blog/blueberry-banana-oatmeal
Blueberry Oatmeal Healthy Breakfast Recipe

Cooking Time

10 minutes

Yields

1-2 servings

Ingredients

  • ½ cup of oatmeal with 1 cup of water
  • ¼ cup of frozen or fresh blueberries
  • 1 banana
  • 1 T. of any type of nut butter (my favorites are peanut butter, almond butter, or cashew butter)
  • ½ T. raw honey
  • dash of cinnamon
  • 1 t. vanilla extract ​

Directions

  1. Combine oatmeal and water into a pan and cook over stove 
  2. Chop up bananas and cook banana and blueberries in a skillet, use coconut oil (or olive oil) to grease the skillet
  3. In a regular serving bowl, put nut butter, honey, vanilla, and cinnamon
  4. Once oatmeal is fully cooked, add oatmeal to the bowl (strain any excess water if needed)
  5. Add cooked blueberries and bananas on top

Tip*

If you don't have time to cook the bananas or blueberries, add them in without cooking them. In this case, I recommend using fresh blueberries versus frozen ones. ​

Credit

Sydney Wippman
]]><![CDATA[Banana Nut Oatmeal]]>Sat, 23 Jun 2018 05:00:00 GMThttps://www.sparklyresults.com/healthy-recipes-blog/banana-nut-oatmeal
Banana Nut Oatmeal Healthy Breakfast Recipe

Cooking Time

10 minutes

Yields

1-2 servings

Ingredients

  • 1 cup of oatmeal
  • ¼ cup of mixed nuts
  • 1 banana
  • 1 T nut butter
  • ½ T honey
  • dash of cinnamon
  • 1 t. vanilla extract
  • 1 t. chia seeds
  • 1 t. flax seeds

Directions

  1. Cook oatmeal over stove 
  2. Cook banana and nuts in a skillet , use coconut oil to grease the skillet
  3. In a regular serving bowl, put nut butter, honey, vanilla, and cinnamon
  4. Once cooked, add oatmeal to the bowl
  5. Add cooked nuts and bananas on top 

Credit

Sydney Wippman

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