Healthy grocery list Inspired by Alexis Ren (Part One)
-100% whole grain bread
-whole grain/ gluten free pasta
-whole grain tortilla
-portobello mushrooms (their not grains but can be used as burger buns highly recommend this)
-chicken/ chicken breast
-salmon (or any type of fish)
-tofu/Tempe (if you’re vegan)
Fruits (buy fruits in season they’ll be cheaper, but if not in season get them in the frozen aisle)
Vegetables (buy vegetables that are in season, they’ll be cheaper)
-ice berg lettuce
-potatoes/ sweet potatos
-organic peanut butter
-organic pop corn
-perfect bars/ quest bars/ clif bars/kind bars
-butter (reduced calories/fat)
-kale chips (or any chips that are made out of organic ingredients)
-low sodium soy sauce
-harvest crunch cereal (similar cereals work as well)
This is a very generic idea of what you should be putting in your grocery cart. We’re all teens so I’ll be posting a healthy snacks to buy at a grocery store next because… WE ALL LOVE SNACKS. You may think this list is bland but honestly their is so much you can do with all the food I just mentioned!!! If you want ideas of what you can do with fruits and veggies let me know, I’ll be glad to do them and stay updated, For I WILL be posting a snack idea list realllllll soon! Leave requests in the ask box or send dms to @alexisrensarmy 😋😋😋
- 2½ cups oatmeal (make sure they are certified gluten free if you have a gluten intolerance, I have also made the recipe using ½ quinoa flakes and ½ oats) - 1 cup mashed ripe bananas (3 bananas if they are small, 2 very large bananas) - ½ cup almond butter - 2 tsp baking powder - 1 tsp cinnamon - non-dairy milk or water (if necessary) - 1½ cup 85% (or higher) chocolate chips OR frozen blueberries OR cacao nibs - Banana slices for garnish if desired
Preheat oven to 160 degrees. Lightly oil a loaf pan and set aside. Put oatmeal in a blender or food processor and pulse to a fine crumb. Add all of the remaining ingredients except the chocolate to the blender and blend until combined. You may need to scrape down the sides and then blend again to get completely combined. (It will not be completely smooth. The oatmeal will give it a grainyness and it will be very thick! Much thicker than a traditional banana bread)
If the batter is very crumbly add a few TBSP of water or non-dairy milk to the mixture. You want the batter to be very thick but it should still hold together. Fold in 1 cup of the chocolate/blueberries/cacao nibs.
Pour batter into prepared loaf pan. Top with remaining ½ cup of chocolate and banana slices if desired. Bake for 25-30 minutes, until a toothpick comes out clean.
- Don’t blend it tooooo much or it won’t be “bready” - If using quinoa, you’ll need lots of liquid. I used nut milk. - It should be runny but still thick like usual cake batter. - I used 3 blended bananas and added an extra chopped banana to the pan before baking. - I found it sweet enough, but if you like your desserts super sweet, you may need to add something! - It’s quite delicious! Goodluck!
Preheat oven to 180C. Prepare your flax egg by mixing 1 tbsp flax seed meal with 3 tbsp water and let it sit for 5-10 mins. Whisk all dry ingredients together in a bowl until well combined. In a separate bowl, mix together all wet ingredients and then add them to the dry mixture, mix until no lumps remain. Line a standard muffin pan with 12 cupcake liners. Scoop the batter into muffin tins until almost full (or about ¾ way full). Bake for about 24 minutes or until toothpick comes out clean. The batter should make about 17 cupcakes so you probably have to bake them in two batches. Let them cool completely before frosting.
DATE CARAMEL PASTE
1 ¼ cup pitted dates (packed, I used Mazafati dates)
¼ cup water (you can use the date soaking water)
2 tbsp almond butter
1 tsp vanilla extract
Soak the dates in hot water for about 10 minutes. Add all the ingredients into a food processor and blend until smooth. Before frosting your cupcakes with it, make sure to let it cool completely and let it sit in the fridge for 1-2 hours.
Suni’s Vegan Protein & Fiber Bars
By Suni Ferrer
(Makes 12 gluten-free low-glycemic bars)
2 cups plant-based protein milk (choose a dairy-free milk with 8-10g protein per cup and no more than 2g sugar… I use Silk Protein Nut Milk, Good Karma Flax+Protein, or Ripple brand)
1 cup quinoa flakes or quick rolled oats
3 scoops Shaklee Instant Soy Protein (or your favorite Shaklee protein powder)
½ cup pumpkin seeds or sunflower seeds or a mix of both
3 Tbsp coconut flour or quick rolled oats
3 Tbsp chia seeds
3 Tbsp hemp seeds (without shells)
2 Tbsp cinnamon or pumpkin spice
1 tsp vanilla extract
1 tsp liquid stevia or sweeten to taste
¼ tsp Himalayan pink salt or sea salt
2 Tbsp 100% maple syrup (optional)
Mix all ingredients except toppings. Preheat oven at 350F. Pour mix on silicon square mold or lined with parchment paper. While oven is preheating, let mixture sit for 5 minutes to thicken. Sprinkle optional toppings. Bake 15-20 min. Let cool 10 minutes. Cut into 12 bars, texture is similar to dense bread. Save in sealed container in the fridge for up to a week.
NUTRITION PER BAR (including optional ingredients):
170 calories, 10g protein, 15g carbs (11g net carbs), 4g fiber, 4g sugar, 7g fat, 4g saturated fat, 135mg sodium.
FIG AND CRANBERRY NUT BUTTER PORRIDGE Ingredients:1 cup of GF oats2 fresh figs, cut into wedgesa handful of fresh cranberries (or dried if you can’t get your hands on fresh ones)½ cup of non-dairy milk (almond, rice or coconut milk)dash of cinnamon (optional)1 tbsp of either agave syrup or maple syrup
1 tbsp of nut butter (peanut, almond or mixed)
Method: 1. Slow cook the oats on the stove in water on a low heat until soft, *If you time, cook them at the lowest temperature for a longer amount of time this gives them a creamy consistency. 2.
Slowly add milk and stir in syrup, keeping stove on a low heat 3. Transfer to a bowl, top your oats with fresh figs, cranberries & nut butter.
Edible Chocolate Chip Cookie Dough Bars Allergen Information: Free of Dairy, egg, corn, soy, yeast, gluten. Palm-oil free if you use chocolate chunks
Ingredients: Makes 12 , 1.5 inch skinny squares, easily doubled, tripled 2 Tbsp solid coconut oil 2 Tbsp almond milk or other non dairy milk ¼ cup Coconut palm Sugar or brown sugar 1 Tbsp pure vanilla extract (use 2 tsp for less intense flavor) ¼ tsp salt ¾ cup Oat Flour (certified gf) finely ground Oats ¾ cup Almond flour/fine Meal ¼ cup ground raw sugar 1/3 to ½ cup vegan Enjoy Life mini chocolate chips, or vegan dark chocolate chunks by Theo to make palm oil-free.
Method: 1. Melt the coconut oil by heating in a pan or bowl. Whisk in the almond milk, coconut sugar and vanilla until well combined. 2. Add the flours, salt, and ground sugar and mix. Taste and adjust sweet if needed, or add more flour or oil for the soft sticky, but not too sticky dough. Do not add too much flour as the do set and dry out as they chill. Fold in the chocolate chips and mix. 3. Press onto a parchment sheet and shape into a ½ inch thick rectangle (about 8 by 7 inch size) and Refrigerate until set. Cut the bars and store in an airtight container in the fridge, if there are any going to be left for the next day :). Eat as is, or Add these to ice creams, morning oatmeal or chia pudding, shakes, and what not.
For variations: Melt chocolate in a double boiler and pour oven the shaped dough rectangle. Refrigerate and cut the bars. Refrigerate the dough as is for 10 minutes. Then shape into cookie dough balls. The finely ground almond flour adds a richer fudgy texture to the dough. You can use other neutral tasting flours as a substitute. More oat flour or unbleached white flour. If grinding your own almonds, add a few Tbsp oat flour, regular flour or starch while grinding to avoid getting almond butter.
Chocolate Cherry Smoothie (and a more filling smoothie tip!)
I drink smoothies all the time because they’re mega easy for my tummy to digest, and they’re super fast to make. I’ll have them for snacks pretty often, but sometimes I want them to stand in as a meal, too (especially lately, since it’s been too warm for me to want to cook). So I’ve started to bulk mine up with oats! They help thicken the smoothie and the fiber in them helps hold me over really well.
1 large-ish frozen banana
½ - 1 cup pitted cherries, fresh or frozen (i used fresh dark ones)
1 cup of milk of choice
¼ cup (or more) rolled or quick oats (i wouldn’t recommend steel cut oats, as they’ll be too tough for the blender to break down)
1 tablespoon cocoa powder
OPTIONAL INGREDIENTS: seeds or nuts (i used chia seeds which are also great at keeping me full), greens if you’re into veggies in your smoothies (i totally am and cherries mask the flavor like no other fruit), and really anything that sounds good
Basically just toss all of this into a blender and blend! You may need more or less milk depending on the amount of fruit you use and the power of your blender. The oats help thicken the smoothie if you let it sit. Also, I recommend putting the softest ingredients in first to help with blending (so fresh fruits and milk and oats first)
VEGAN CHOC CHUNK COOKIES! 😋 Recipe will be up on my tumblr tonight because i pretty much winged the measurements, as usual. Hah! 😜💖
(Beware you may have to add more milk or flour depending on the consistency, should be in between a bread dough and a liquid, still thick enough to form a circle shape though) ⬇️⬇️⬇️
2 cups of gluten free or oat flour
¾ cup of coconut or maple sugar
1 ½ cups of plant based milk
2 tsp baking powder
1 tbsp of nutlex
Dairy free chocolate (mine was dark)
1. Mix together the dry ingredients and wet in separate bowls (make sure to sift the flour)
2. Fold the liquid through the dry ingredients
3. Spoon onto a tray with baking paper into small blobs (note cookies are gonna double in size😁)
4. Wet hands and shape into round cookie shapes.
5. Bake in a preheated oven at 160C for about 15 minutes
6. Enjoyyyyy 👅
A fairly easy meat loaf that you can customize to your tastes/needs
For one serving you will need:
1/4lb ground meat of your choice (I like to use 97% lean ground beef, but any should work, even turkey or chicken)
2 tbs milk (you can probably use a non-flavored dairy free substitute, though I don’t know how that would affect the taste)
2 tbs breadcrumbs, quick cook oats, or gluten free substitute of your choice
1 tbs of ketchup
1 teaspoon of onion soup mix or meatloaf seasoning (I often add even more as I like mine well seasoned)
Other things you’ll need:
a mixing bowl big enough
a mug of your choice
something to mix with if you don’t want your hands getting gross
a meat thermometer
In the bowl mix the oats and dry seasonings, add milk and ketchup and mix
crumble meat over seasonings and mix well
pat into your mug and cover
Microwave on high for about 3 minutes or until internal temp reaches 160°, drain if need be
let stand for 3 minutes and enjoy!
I usually do a pound of meat at a time and divide it into 4 portions, shape them to fit my mug, wrap them and freeze them. You can probably use your fav meatloaf recipe instead. I like to top my mug with some mashed potatoes and it’s really filling!
These are the cookies of my childhood, they’re not really cookies, they’re more of a round, soft, chewy sweet, but they’re good, pretty cheap and easy to make.
2 cups sugar ½ cup milk/soy milk/other milk preference pinch salt 125 grams margarine ½ cup cocoa powder
Bring all to boil, stirring until sugar is melted. Turn down heat and boil for 10mins. Then pour over the following, which has been mixed together:
2 cups oats ½ cup coconut ½ cup peanut butter
Drop teaspoonsful on to greased paper and allow to set.
Sometimes they’re more inclined to spread across the baking paper than others, I haven’t quite got the perfect turnout my grandma manages to get every time, so sometimes they have to be chilled to set properly (funnily enough, using soy milk instead of cow’s milk doesn’t really affect the consistency. Or maybe I just got lucky. Either way they taste the same.). They’re also very sweet, and have strange texture, so if you have sensitive teeth they might feel a bit funny (I do, but I haven’t let it stop me yet).
Note to the mod/s: Regarding tagging I’m a bit unsure about my tags - I know the recipe works as a vegan recipe, which is why I’ve put in options - just wondering if the tagging is okay since it can be vegan. Also worried I’ve missed something due to ignorance (I got a fright looking at the original recipe because I remembered I’d made these so a vegan friend could eat them until I remembered I’d used soy milk!) I want to tag this as gluten free, but I know some people have problems with oats (due to contamination etc) so I’d very much appreciate if someone could check my tags and makes sure they’re okay? I mean, I’m sure you’ll do this anyway, but I thought I’d stick a note in just in case :) Please redact, if you don’t mind!
This has gotten a lot of press recently, and for good reason! It’s inexpensive, filling, easy to make, and refreshing for the summer. I don’t know about my other spoonies- but I don’t handle heat well at all, so the less cooking I have to do the better!
So, basically here’s what I do:
In a jar or plastic container (about 16 oz) I add:
½ cup old fashioned rolled oats (I use gluten free)
1 TBSP chia seeds
1 tsp cinnamon
2 heaping tablespoons yogurt (pretty much any flavor/brand)
about 1 C of almond or dairy milk (I like dark chocolate almond)
1 tsp raw agave or other sweetener
stir everything together, cover, and let sit overnight. It’ll be thick and smooth and ready to eat by morning! There are pretty much infinite combinations of fruits, nuts, etc. you can add!
Also- I make these 8 at a time, but I only add wet ingredients to four at a time because they get a weird texture after a few days in the refrigerator. I just store the dry ingredients in cups in the pantry.
You can also use a non-dairy yogurt and easily make these gluten and dairy free.
- Soy milk/Almond milk
- 2 mashed bananas
- a bucket load of cinnamon
- rolled oats
- 90% dairy free chocolate chips
- desiccated coconut
- stevia (if you choose to use it)
- coconut oil if you’d like them a little crispy when baked (otherwise omit)
Mash bananas in a saucepan, add almond/soy milk and heat on a stovetop. When warm and add rolled oats to slightly soften. The mix should still be runny. Add coconut oil now if using.
Transfer to bowl and add cinnamon, more oats, desiccated, coconut, sweetener if using and chocolate chips.
I personally don’t think you need sweetener especially if your bananas are ripe, but you might want to add some if your bananas are firm.
Next, mix everything together and spoon onto oven trays lined with baking paper. bake for 10-15 on 150 degrees, or until golden.
Melt & crumble in your mouth chocolate chip cookies. However, this recipe I created today is gluten and dairy free, only 62 calories per cookie, and only 1 gram of sugar by using real food and ingredients.
You end up with some crumbly bits at the end that are delicious but are no longer granola bar shaped.
If you take all those crumbly bits and use them to make overnight oats (basically, add the milk of your choice and leave them in the fridge overnight), they are DELICIOUS. Especially if you add a spoonful of jelly or jam on top. It’s like a PB&J for breakfast!
So, save all your little crumbly bits from making those granola bars. Or if you get tired of eating the granola bars as dried granola things, crumble them up and make them into overnight oats.!