by Primelife Admin | Jan 28, 2020 | Featured, Food Science, Meal Prep, News
Everything bagel seasoning has emerged as the latest thing to literally put on everything. So why not provide you with some knowledge on why it can be great for you and how you can use it more often! It all started with a grocery store called Trader Joe’s. They came out with a little bottle of magic called “Everything but the bagel” seasoning, and it sounds exactly like it is…everything but the bagel.
It’s simply the seasoning that you find on an everything bagel, but guess what….it’s good on everything!!
It’s comprised of sesame seeds, poppy seeds, dried onion flakes, dried garlic flakes, and sea salt. All these flavors formed into one make a super seasoning! So why should we use it on foods? The poppy and sesame seeds are going to offer up more healthy fats (omega-3s), offer more satiety in meals, and of course load it up with flavor. Calories are moderately low, so this seasoning is a great choice to add a burst of flavor. A serving size is considered ¼ tsp which offers up a whopping 5 calories, so while it still provides calories, it’s not going to load calories onto a meal like a sauce or marinade would. You do still have to be aware of the sodium, since sea salt is one of the ingredients, but as a whole, this can be a great choice on lots of different foods.
If you haven’t tried “everything” seasoning yet, here are a couple of foods you could try it with to see if you truly like it. I’ve personally thrown it onto my eggs (which is amazing), coated chicken and steak with it, added it to roasted veggies, and you could also add it to a soup, salad or avocado toast as well! There are SO many ways you can use this seasoning that it’s almost silly not to try it.
Finding this seasoning used to be much harder, but with the popularity of it growing, it’s easier to find. Some big stores you can find it in include Walmart, Costco,Giant, Redner’s and of course the OG Trader Joe’s. If you don’t feel like buying it, chances are you have all the ingredients to make it at home too!
Everything Seasoning
Kristen Richardson
- 1/4 cup sesame seeds
- 1/4 cup cups poppy seeds
- 3 tbsp tbsp dried onion flakes
- 3 tbsp dried garlic flakes
- 2 tbsp course sea salt
by Primelife Admin | Jan 28, 2020 | Recipes
Berry Banana Breakfast Shake
Kristen Richardson
Servings 1
Calories 291 kcal
- 1 banana, peeled
- 1/3 cup low-fat cottage cheese
- 1/2 cup raspberries (fresh or frozen)
- 1 1/2 cup unsweetened vanilla almond milk
- 1/2 scoop vanilla protein powder
Add all ingredients into a blender.
Start out at medium speed until the fruit is mostly chopped into tiny pieces.
Increase the blender speed to high and run for about 30 seconds.
Pour and enjoy!
This is a great shake to start your day. It’s important to make sure you get a good balance of your macronutrients first thing in the morning; carbohydrates, protein, and fat.
by Primelife Admin | Jan 3, 2020 | Recipes
Chicken Caesar Flatbread
Kristen Richardson
Servings 4
Calories 326 kcal
- 1 refrigerated thin crust pizza dough
- 5 oz plain greek yogurt
- 1 tbsp minced garlic
- Salt and pepper to taste
- 1 small can sliced olives
- 1/2 cup cherry tomatoes, sliced lengthwise
- 2-3 cooked chicken breast tenderloins
- 3 tbsp grated parmesan cheese
- 2 tbsp light Caesar dressing
- 1 bag romaine lettuce
Preheat oven to 425⁰.
Coat your pizza stone or sheet pan with flour and roll out pizza dough evenly.
Place in preheated oven for 6 minutes. This is to make sure the middle of the crust cooks evenly after all the toppings have been added.
In small bowl, mix yogurt, garlic, salt and pepper.
Take dough out of oven, top with greek yogurt mixture, tomatoes, olives, and chicken.
Place in oven for another 10 minutes, or until crust is golden.
Top off with romaine lettuce, drizzle with dressing, and sprinkle with parmesan cheese.
Let cool about 5 minutes, slice, and serve!
To speed things up, you can always use rotisserie chicken or pre-cooked chicken pieces for the pizza. This way, all your ingredients are ready to be made into a delicious, colorful meal.
by Primelife Admin | Jan 3, 2020 | Recipes
Chicken Enchiladas
Kristen Richardson
Cook Time 25 minutes mins
Servings 4
Calories 408 kcal
- 1 lb ground chicken
- 1 package “Tumaro’s” Let’s skip the sandwich wraps (8 count)
- 1 green pepper (chopped)
- 1/2 sweet onion (chopped)
- 1 tbsp minced garlic
- 2 10 oz. cans of mild enchilada sauce
- 1 can mild salsa (hot if you like spicy foods)
- 1 4oz can diced jalapenos
- 1/2 tsp red pepper flakes
- 1/2 tsp chili powder
- 1 tsp garlic powder
- 1 tsp each of salt and pepper
- 2 cups shredded mexican blend cheese
Preheat oven to 375⁰ and spray 9×13 pan with non-stick spray.
Spoon 1/2 can of enchilada sauce on the bottom of the pan.
Brown ground chicken over medium-high heat.
Once browned, add pepper, onion, jalapenos, and garlic and saute until onions are translucent.
Add in red pepper flakes, chili powder, garlic powder, salt, and pepper and mix to combine.
Add remaining half of enchilada sauce to meat mixture.
Prepare assembly of enchiladas.
Layer one wrap with about 3 tbsp chicken mixture, top with 1 tbsp cheese, and 1 tbsp salsa. (Be sure to reserve 1 cup cheese)
Wrap tightly around mixture to form enchilada, and place seam side down into pan.
Continue with remaining mixture to form 8 enchiladas.
If you have any meat left over, just pour on top of assembled enchiladas.
Top with another 1/2 can enchilada sauce, and 1c cheese.
Bake for 25 minutes or until bubbling, take out and enjoy!!
Buy the pre-chopped peppers and onions mix if available in your grocery store. They make life so much easier, and quicker! Not a fan of ground chicken? Buy a rotisserie chicken, debone and shred it into small pieces to use.
by Primelife Admin | Jan 2, 2020 | Recipes
Apple Cinnamon Quinoa Oatmeal
Kristen Richardson
Servings 6
Calories 180 kcal
- 1 cup uncooked quinoa
- 2 cups unsweetened vanilla almond milk
- 1/3 cup craisins
- 1/4 cup sugar
- 3 medium apples, peeled and chopped into bite sized pieces any variety
- 1 tsp cinnamon
Place all ingredients into slow-cooker and mix in together well. Place on high for 2.5 hours (You’ll start to smell apple pie in your house).
Scoop out into bowls and enjoy! Be careful, it’ll be very hot.
If you want the most out of your apple, leave the skin on. The skin is where all the nutrients hide out, so if you keep the skin on, you’ll get all the benefits from the apple as well! You could also switch this up as a dessert. Just top with low-fat vanilla frozen yogurt while the oatmeal’s still hot and it’ll turn into an amazing after-dinner treat.
