low-calorie

Spicy Rice & Beans with Fresh Salata

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One of my favorite lunch spots serves healthy Lebanese-American food. I love that they offer healthy and nutritious options on their menu like quinoa, kale, brown rice and fresh veggies. A dish I usually crave is made with well seasoned brown rice, beans, cooked vegetables, and topped with fresh Lebanese Salata. I had a serious craving for it and decided to recreate a version of my own. If you like food with a spicy kick, the mix of flavors is amazing!

Ingredients

Rice & Beans

  • 1 Cup Della Basmati Light Brown Rice, uncooked
  • 2 Cups Hot Water
  • 1 “Chicken” Bouillon Cube (I used Celifibr Gluten Free Vegetarian Chicken Bouillon)
  • 3 Cloves Garlic, minced
  • 2 Tablespoons Parsley, dried
  • 2 teaspoons Cumin
  • 1 teaspoon Tumeric
  • 1 teaspoon cayenne pepper
  • Pink Himalayan Salt, to taste
  • Fresh Ground Black Pepper, to taste
  • 1 Carton of Simply Balanced Organic Low Sodium Three Bean Blend (at Target), rinsed
  • 1/2 Cup Organic Frozen Peas

Salata:

  • 1 Organic cucumber, chopped
  • Campari Tomatoes, deseeded, chopped
  • Juice of 1 Lemon
  • 1/4 Cup Parsley
  • Granulated Garlic
  • Pink Himalayan Salt
  • Fresh Ground Black Pepper

Directions:

  1. Add bouillon cube to 2 cups hot water, mix well, and set aside to dissolve.
  2. In a large pot, on medium heat, add olive oil and garlic and cook 1-2 minutes.
  3. Stir in spices and rice and mix well, cooking for 5-7 minutes.
  4. Add bouillon water and bring to a boil.
  5. Reduce heat to low, cover and simmer for 25-30 minutes, or until water has absorbed.
  6. While Rice is cooking, chop cucumbers and tomatoes. Add to a medium bowl, and add lemon juice, parsley, granulated garlic, and salt and pepper to taste.
  7. When rice is done cooking, add frozen peas, and beans, and stir well. Let cook 5-7 minutes. Add salt and pepper to taste.
  8. Add rice & beans to your bowl and top with fresh salata. Enjoy!

*You can easily add grilled chicken to this dish, as well!

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Healthy Pumpkin Pie

There’s nothing more Fall than Pumpkin Pie, so as soon as the leaves started changing and there was a cool breeze, I whipped one up. I created a hybrid with this 4 Ingredient Pumpkin Pie recipe, and this pecan crust recipe, the two together are the best of both worlds. Vegan, gluten free and guilt-free gives it even more reason to crave!

Healthy Pumpkin Pie | TheSubtleStatement.com

Healthy Pumpkin Pie | TheSubtleStatement.com

Healthy Pumpkin Pie | TheSubtleStatement.com

Happy October! Guilt-free PSL

TheSubtleStatement.com Guilt Free Pumpkin Spice Latte

Fall is my favorite season, crisp weather, pretty foliage, pumpkin everything and I feel like it’s the time I can get most creative with fashion. Last year I posted a guilt-free PSL (& some yummy 3 ingredient pumpkin cookies), but this year the modified version is even easier to get you right out the door. By the way, how cute is this planner?

TheSubtleStatement.com Guilt Free Pumpkin Spice Latte

Guilt-Free & Fast Pumpkin Spice Latte

  • 8 oz Vanilla Almond Milk (sweetened or unsweetened, I like Silk Brand)
  • 10 oz Coffee
  • 3 T Pumpkin Puree
  • 3 Shakes Cinnamon
  • 2 Shakes Nutmeg
  • 2 Shakes Allspice
  • 2 Drops of Vanilla Creme Stevia or 1 Packet Stevia (optional)
  1. In a Vitamix or high-speed blender add almond milk, pumpkin puree, spices & stevia (optional)
  2. Pour blended ingredients over your coffee and stir well (cute straw optional)

Chocolate Chocolate Chip Deep Dish Cookie Pie

Chocolate Chocolate Chip Deep Dish Cookie Pie | TheSubtleStatement.com | vegan | gluten free | low calorie

Ending Valentine’s Day with a decadent dessert is essential, but one ranked healthy, vegan, gluten free and under 200 calories? Um, jackpot. You’ll never guess the main ingredients of these sugar-free, yet absolutely rich piece of goodness. I changed up this yummy recipe, with an indulgent twist. Melt the chocolate chips before adding for a delectable chocolate treat.

Chocolate Chocolate Chip Deep Dish Cookie Pie | TheSubtleStatement.com | vegan | gluten free | low calorie

Add a scoop of ice cream to complete (Luna & Larry’s dairy free is tdf)! Champagne optional 🙂

Chocolate Chocolate Chip Deep Dish Cookie Pie | TheSubtleStatement.com | vegan | gluten free | low calorie IMG_6489

Guilt-free Pumpkin Spice Latte & 3+ Ingredient Pumpkin Protein Cookies

Guilt-Free Pumpkin Spice Latte & Protein Pumpkin Cookies | TheSubtleStatement.com

It may not be Fall just yet, but the sweet aroma of caramel and pumpkin are on display when you walk into any candle store, as well as easily be swapped for your regular latte at your local coffee spot. I love the Autumn inspired taste of a fab pumpkin latte, but sans the added sugar and calories. I made this Tone It Up inspired Pumpkin Spice Latte, along with my favorite 3-Ingredient Protein Cookies (which I’ve featured, previously) but with my own Fall inspired spin. Enjoy!

Guilt-Free Pumpkin Spice Latte

  • 8oz Water
  • Handful of Raw Almonds
  • 2-3 T Pumpkin Puree
  • 3 shakes Cinnamon
  • 2 shakes Nutmeg
  • 2 shakes Allspice
  • 2 drops of Vanilla Creme Stevia or 1 Packet of Stevia
  • 8-10oz Coffee
  1. In a Vitamix or high-speed blender add water and almonds and blend until reached an almond milk consistency.
  2. Add pumpkin puree, cinnamon, nutmeg, allspice and Stevia.
  3. Blend ingredients together.
  4. Pour coffee into a glass or mug, and pour almond milk/pumpkin puree mixture on top. Mix well.

Iced Coffee Version – add coffee to blender, pour into glass filled with ice cubes

“Frappucino” Version – add coffee to blender, and continue to blend ice cubes until desired consistency is reached.

Add a scoop of Protein Powder, and ice cubes making it a yummy pre/post-workout treat

Guilt-Free Pumpkin Spice Latte & Protein Pumpkin Cookies | TheSubtleStatement.com

3+ Ingredient Pumpkin Protein Cookies (Yields 12)

  • 1 Banana, mashed
  • 1/2 C Pumpkin Puree
  • 1 C Oats
  • 1 Scoop/Packet Protein Powder
  • 2 T Almond Milk or Water
  • Cinnamon
  • Nutmeg
  • Allspice
  • Sliced Almonds (optional)
  • Walnuts (optional)
  • Cacao Nibs (optional)
  1. Preheat oven 350° F.
  2. Mix together banana and pumpkin.
  3. Add protein powder and mix well. Add almond milk/water if needed.
  4. Add oats, and once incorporated add spices, nuts, and cacao nibs.
  5. Drop onto cookies sheet, using spoon and flatten.
  6. Bake 15 – 20 minutes until cooked.

Enjoy warm with your Guilt-Free Pumpkin Spice Latte!

The Subtle Statement | Guilt Free Pumpkin Spice Latte & 3+ Ingredient Pumpkin Protein Cookies

Raw Zucchini “Pasta” with Fresh Basil Pesto

Raw Zucchini “Pasta” with Fresh Basil Pesto

This simple summer dish is loaded with all the flavor, but sans the calories of a typical pasta dish. A spiral vegetable slicer is one of the best kitchen tool purchases I’ve made, creating simple salad and “noodle” dishes in just minutes.

Serves 2

Raw Zucchini “Pasta”

  • 1 Large Zucchini or 2 Medium Zucchinis
  • 1 Cup Cherry Tomatoes, halved
  • 1 T Hemp Seeds
  • 1 T Pine Nuts

Using a spiral vegetable slicer, spiral zucchini into “noodles.” Add tomatoes, sprinkle with hemp seeds and pine nuts, and top with fresh pesto basil and mix well.

Fresh Basil Pesto

  • 1/3 Cup Basil
  • 1/2 Cup Pine Nuts
  • 2 T Olive Oil
  • 2 T Juice from Fresh Lemon
  • 1/2 Clove Garlic
  • 1/2 T Nutritional Yeast (Optional)
  • 2 T Water

Add all ingredients to Vitamix, or food processor, and blend well. Gradually add more water if consistency is too thick.

Raw Zucchini “Pasta” with Fresh Basil Pesto

Serve and Enjoy! 🙂

Tropical Sangria

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A citrusy sangria with an island twist was the perfect way to kick off a Summer party. My goal was to find a healthier version, so I was so happy to discover Oh She Glow’s Sunny White Sangria. It definitely fit the bill! Mason jars, paper straws, and DIY labels add a festive finishing touch.

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tropical sangria

Directions: Add everything except the sugar into a large pitcher and stir well. Add sugar to taste and adjust until your desired sweetness is achieved. Chill in the fridge for at least 2 hours prior to serving (I chilled mine overnight.) Before serving, you may add some club soda & ice if desired. Taste again and add more sweetener if necessary.

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Green Goddess Bowl

Green Goddess Bowl

I’ve been traveling excessively lately, and I’m always trying to come up with innovative recipes to stick with clean eating, but also store well. I whipped together a guilt-free green goddess bowl, sans oil, yet loaded with nutrients and flavor.

Green Goddess Bowl Ingredients

    • Kale
    • Peas
    • Zucchini
    • Tomatoes
    • Hemp Seeds
    • Flax Seeds
    • Pumpkin Seeds
    • Apple Cider Vinegar
    • Lemon
    • Cilantro
    • Basil
    • Parsley
    • Nutritional Yeast

Green Goddess Bowl

      • Steam kale and peas. When I’m in a rush, a microwavable steamer works really well. I buy organic frozen peas, they’re are a great quick dinner staple.

Green Goddess Bowl

      • Dice zucchini tomatoes. Mix in large mixing bowl with kale and peas.

Green Goddess Bowl

      • Add hemp seeds, flax seeds, pumpkin seeds, spices, and nutritional yeast to taste.
      • Drizzle with fresh lemon and apple cider vinegar and mix well. Can be served hot or cold for an easy Summer go to. Enjoy!

Green Goddess Bowl

Balsamic Portobello Kale Wrap

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  • 2 C Kale
  • 1 Portobello Mushroom Cap
  • 1/2 Red Bell Pepper, sliced
  • 4 Pieces of Artichoke, diced
  • 1 Brown Rice Tortilla
  • Olive Oil
  • Balsamic
  • Dried Rosemary
  • Dried Oregano
  • Garlic Powder

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Wash and dry portobello mushroom cap, place on baking sheet. Drizzle with olive oil and balsamic, season with rosemary, garlic powder, and oregano. Bake at 450 degrees F for 10-15 minutes or until mushroom is tender. Once cooled, slice the mushroom.

Top tortilla with fresh washed kale, red peppers, artichokes and portobello. Roll up tortilla and slice in half.

Enjoy!

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Skinny Mediterranean “Pasta”

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I spotted this colorful recipe on Peace Love Shea’s blog, and it just looked so yummy! It definitely delivered, with serious flavor. It’s a great Spring dish, I highly recommend throwing on your ruffled apron and getting your bake on.

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To speed up your time in the kitchen, I recommend piercing the spaghetti squash and microwaving it for 6 minutes, flipping it over and microwaving another 6 minutes, until tender. (You may want to check on the squash in intervals, since some microwaves are more powerful than others.)

This “pasta” can be served hot or cold, making it the perfect party dish! I paired it along with a balsamic baked portobello mushroom and steamed kale.