Kale Chips Recipe

This is the best and easiest kale chips recipe, ever!

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Kale chips are so easy to make and really delicious. Kale chips are a great snack and loaded with vitamins and essential healthy fats. I’m hypothyroid and not supposed to have raw kale, so kale chips are the perfect way for me to eat kale! Here’s how you make ’em:

  1. Preheat your oven to 350 degrees F
  2. Remove the stems from your kale leaves and break the leaves into however many pieces you want — not too small though, they will shrink in the oven
  3. Take all your pieces and put them into a ziplock bag
  4. Lightly grease a baking sheet with coconut oil
  5. Add a little bit of salt, I like Real Salt, and organic extra virgin olive oil into the bag
  6. Shake the bag very well so everything gets a nice coat
  7. Spread the kale leaves on the baking sheet and bake for 10 minutes

This is what my kale looked like before I put it in the oven:

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And this is after:

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See how they shrink? It’s okay to have some big pieces. I kind of had pieces of various sizes to mix it up. I recommend doing a pinch of salt and 1 tbsp of olive oil if you make a batch that covers the whole pan, like I did. I used a little too much salt but they were still sooo good, especially if you’re a salty snacker.

That’s it! Easy, quick and delicious. These will curb any salty snack craving in a seriously satisfying way. Prep, cook and clean up should take you a total of 15-20 minutes. Not bad! Try ’em out and let me know what you think.

Good food. Good tips. Good moves. Good for you.

xo Kim, Running on Good

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Snack Attack! Part One: Out and About

Welcome to a two part series that I’m calling, ‘SNACK ATTACK!’ We’ve all been there… you’re out running errands, shopping, shuffling between classes or meetings, doing whatever it is that needs to get done that day and BAM–a snack attack! You’re hungry, you have no food with you (sometimes it’s smart to carry a snack in your bag), and you need to eat before you get too hungry. Nobody wants to end up in that starvation state where you’d eat anything and everything — that is just a recipe for disaster, and we’ve all been there too. So let’s avoid that.

I’m going to classify the solution to these snack attacks in two different ways: (1) Out and About — snacks you can find WHILE you are out running about town and (2) Home Solutions — snacks you can prepare and eat at home OR prepare at home and take with you. Some of these will have a little bit of overlap, but that’s good! Versatility makes our lives easier. So let’s get started!

Out and About: snacks you can find in stores/at shops and trust!

1) The classic food + coffee combo:

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Sometimes we just need a little coffee or tea. I’m all for coffee and tea, just never too much. I go with a cup or two a day, no more. Caffeine-free herbal tea is the exception, of course. Starbucks is actually a great place to get a snack. They have quite a few options that are pretty smart choices, so never fear walking into a Starbucks — just have your self control in check and your eyes on the labels. I like to go for a blonde roast coffee or herbal tea and a KIND bar. KIND bars are awesome on so many levels: they are all natural, nonGMO, gluten and soy free, delicious, and filled with healthy fats that will keep you satisfied. Take a peak at the label and yes, you’ll see there’s a decent amount of fat, but it’s healthy fat! And when you are having a snack to satisfy hunger, you need that fat. Eating healthy fat = feeling satisfied. Some KIND bars also have a decent amount of protein and very low sugar count — score. Look for the bars labeled +PROTEIN or ONLY 5g SUGAR.

On the coffee end… go black or with a splash of milk  (not ideal but a splash won’t kill you) and NO artificial sweeteners. I use organic whole milk at home and when it’s available, but when I’m out I’ll go for skim because the milk is probably not organic and will therefore contain some toxins — toxins are stored in the fat. Therefore, I get skim which = no fat & less toxins. Sugar isn’t ideal either. If you can go without sweeteners, then do it. Otherwise, try to have some organic stevia on hand so you can sprinkle some in if you need. Don’t let those colorful packets tempt you. And that “[stuff] in the Raw” is not so raw. Don’t buy it.

2) Keeping the healthy fat train rolling…

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^ More healthy fats to keep you satisfied — nuts and seeds! (Fun fact: Brazil nuts and Hazel nuts are actually seeds) Whether you have a peanut or nut allergy or neither, you can make this work! There are many varieties to choose from. If you are allergic to peanuts and/or nuts, look for seeds and check to see if they were made in a nut-free facility. Look for whole natural and/or organic nuts and seeds with NO additives. That means no added oils or other ingredients. I like to go with either raw, roasted unsalted, or roasted with sea salt. I mix it up. But never anything with tons of salt and/or extra oils. Just read the label and make sure that what you see is what you get. For instance: (1) A bag of cashews, ingredients = raw cashews; (2) A bag of almonds, ingredients = raw or roasted almonds; (3) A bag of shelled pistachios [a favorite of mine], ingredients = pistachios and salt. As for seeds, I love sunflower and pumpkin.

3)  A sweet treat that won’t leave you basking in guilt: Emmy’s Macaroons

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These macaroons are delicious and sweet! They are sure to satisfy ANY sweet tooth or craving. They are made with quality ingredients, are nonGMO, vegan, raw, and gluten free. You can find them in so many stores! I found these in my local health market, Mrs. Green’s. Other flavors include, but are not limited to, dark cacao, lemon ginger, and mint chip. Another great thing? This WHOLE package–yes that means THREE macaroons–is only 180 calories. I was reading the labels of the others and believe the cacao package is only 150 calories for the whole thing! Figure friendly, delicious, and wholesome. Heaven in a little bag. So even when you’re treating yourself, it is so easy to keep your body running on good while satisfying that sweet tooth.

4) A granola bar that actually satisfies you, made with the BEST ingredients.

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These granola bars have been a lifesaver for me over the past few months since I discovered them. Introducing, Lola Granola! About the ingredients:

  • Gluten, dairy, soy and GMO free
  • All natural fiber, protein, and OMEGA 3s
  • Low in sodium
  • Locally sourced ingredients
  • Made with 8 main ingredients in their most natural form + some dried fruit and nuts, depending on the flavor
  • NO artificial sweeteners, added colors, high fructose corn syrup, canola or soybean oil
  • Over 50% organic

These bars are just plain awesome. When I’m home, I like to toast them in the toaster and top with nut butter + cinnamon. Delicious.

5) Real granola… pure and simple — Purely Elizabeth

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This is hands down the BEST tasting granola I have ever had. And it is made with the BEST ingredients — probably why it tastes so amazing. On the website you can purchase: (view and shop here)

  1. Ancient Grain Oatmeal + Hot Cereal
  2. Ancient Grain Granola
  3. Cookie Mixes
  4. Pancake Mix
  5. Ancient Granola Minis (great for stocking in your bag!)
  6. Gift Samplers — great idea for a foodie!

About the ingredients:

  • All natural foods made with ancient grains + superfood seeds
  • Free of refined sugar (uses organic coconut palm sugar — low glycemic index!)
  • Certified gluten free, vegan, organic and non-GMO verified
  • NO artificial flavors, colors, sweeteners, preservatives or GMOs

Seriously, Pure Elizabeth products are downright delicious. Samplers are available online for $30-40! Very affordable.

6) Bars and Bites: Power Snacks and Raw Revolution Bars

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These Power Snacks by Navitas Naturals are soo good and so easy. You can grab a bag, have a few, and save the rest. They are organic, loaded with superfoods, and come in these flavors: blueberry hemp, cacao goji, citrus chia, coffee cacao, and lemon goldenberry.

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Raw Revolutions bars are also awesome and delicious. They are organic, non-GMO, vegan, gluten free, dairy free and kosher. They have tons of flavors that include: chocolate coconut bliss, almond butter cup, cherry chocolate chunk, spirulina dream, heavenly hazelnut chocolate, golden cashew — some of my faves — and more! They are also available in mini and full size, which is really convenient.

7) Juices and Smoothies: find a local health cafe!

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Local health cafes that provide fresh smoothies and juices are one of the best things to take advantage of. I love going to my local health cafe and grabbing a green smoothie or a juice when I’m on the go.

You may also find additional treats there like salads, soups, yogurt + granola, and healthy baked goods like this $2 Banana Flax Muffin Top (organic, gluten free, no refined sugar) that I found at my local cafe (+ it came with a free cup of organic coffee!)

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Yum!

8) In NYC? Visit Organic Avenue!

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I recently got the chance to stop into an Organic Avenue shop when I was in the city. I loved it. I got a snack (pictured above) and then dinner later on (a whole wheat veggie and hummus wrap — $8 + roasted brussels sprouts — $4). They have so many amazing options at great prices! They also sell Emmy’s Macaroons 🙂 and other delicious treats in addition to their food (yogurt, wraps, salads, and veggies) and drinks (matcha, juices, mylks and smoothies).

This yogurt was awesome. Not too sweet, but an amazing flavor. It’s made with coconut meat, coconut water, coconut sugar, vanilla powder and probiotics. And it tastes so good. This matcha chia glo drink is also amazing. If you’ve ever had a Starbucks Green Tea Frappe, this tastes very similar. But better. And is 100 times better for your health. I need to buy some matcha so I can make something like this at home!

This place is great if you want something to eat or drink that’s amazing for your health, especially if you don’t have a lot of money on you. And they are spread ALL over the city.

9) In a pre-workout bind? Grab a Chia Bar by Health Warrior!

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Made with fruit and chia seeds, this stuff is great pre-workout. Full size and minis are available. Just like me, the founders of this company discovered the power of the chia seed through the phenomenal book, Born to Run, by Chistopher McDougall. Check out this page for some amazing information about the chia seed and grab a bar.

10) Simple Supermarket Snags: yogurt, veggies, and fruit!

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Supermarkets are everywhere, and it may not occur to you, but they are great places to grab a quick snack. You don’t have to do a full food shop stop just because you are entering a supermarket. Get a snack and get out. Grab 1 yogurt (this wallaby organic is my favorite) and some packaged fresh fruit or a veggie like sugar snap peas. Easy, quick, and fresh! If it’s nice outside, sit outside and enjoy your snack in the sunshine! If not, you can take a few relaxing minutes and enjoy it in the car (parked, not while driving).

11) Indulgent Fuel: Nibmor Organic Chocolate squares and Larabar

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I love these two choices when I need something a little chocolatey. The Nibmor squares are perfect, single serving doses of dark chocolate — and this mint flavor is heavenly. Larabars are another favorite and come in delectable flavors like this chocolate coconut chew, peanut butter chocolate cup, and pecan pie (a fall favorite). Check out all their amazing flavors here (like banana bread, chocolate chip brownie, chocolate chip cookie dough, cashew cookie, and more). I’ll take one of each, please.

The great thing about Larabar and these flavors? Your taste buds are happy and you are eating real whole foods. Larabars are made with a blend of unsweetened fruits (especially dates), nuts and spices — they never have more than 9 ingredients. Fair trade, lots of organic ingredients + gluten-soy-and dairy free, these are bars you can feel good about eating.

That’s a wrap! Hope you find this useful when you’re on the run and in need of a snack. No matter what you’re doing, just keep running on good 🙂 xox

 

 

The Ultimate Smoothie and Nutribullet Guide

I’ve recently had a few people ask me about juicers/blenders/the nutribullet because they are interested in making juices or smoothies and wanted to know what I recommend. Over anything else, I recommend the nutribullet.

A quick note about juicing: Juicing does have some really great health benefits, like fueling your body with micronutrients (vitamins and minerals) and giving your digestive system a break. This is extremely helpful because our bodies expend A LOT of energy breaking down and digesting our food. Think about it. We generally eat 3 meals a day and maybe 1 or 2 snacks. That’s what I typically do, but it depends on the day, my workout, and how early I wake up. Regardless, we give our bodies a lot to digest EVERY single day. [Unless you fast, which is a whole different conversation so I’m going to sidestep that.] Juicing enables your body to receive nutrients, the kings and queens of nutrients, while eliminating a big chunk of the digestion process. You’re still putting something into your body, your stomach, and through your digestive system and it is in the most easily digested and absorbed form. That way, your body spends LESS time and energy digesting and MORE time healing. Those micronutrients–the vitamins and minerals–are passing easily through your system, being absorbed, and enabling your body to heal. THAT is why juicing is beneficial. If you really want to learn more about juicing, I HIGHLY recommend watching the film Fat, Sick, and Nearly Dead. In this film, Joe Cross went to an extreme, for sure. But he was in a very extreme and unique situation. What I love about this film is that is doesn’t only cover Joe’s journey, but two other people that tried juicing as well. One of those people is Phil. He was a truck driver in a very similar, almost exact in fact, situation as Joe. Phil started out with a 10 day juice fast and decided to extend it as time went on. He took it step by step. Another person was a woman who just did a 7 day juice fast. So if you see the appeal and are interested, you don’t have to go to extremes. You could try a 3 or 4 day juice fast, a 1 day, or just replace 1 meal or snack a day with a juice. Have your juice on an empty stomach and wait til your next meal to eat solid food. HOWEVER, If you are about to start a juice fast, please consult your physician first and make sure you are in good enough health to do so. I do enjoy juices from time to time, but I buy them at local organic cafes/juice bars. If you buy a juice in a store/market/cafe, make sure it is fresh and made on-site or organic and cold-pressed. I drink my juice on an empty stomach and use it in place of a snack. If you DO invest in a juicer and make your own at home, PLEASE save the pulp! Use that good stuff up! You could use the pulp of your greens to make a sauté or add the veggie and fruit pulp to muffins or bread! Just PLEASE do not throw it away! You will be throwing away fiber, nutrients, and food! And that shouldn’t go to waste.

Now onto the smoothies and nutriblasts (aka nutribullet smoothies).

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I used a standard blender from Walmart for years until I got my nutribullet, which was a Christmas gift–the gift that keeps on giving. The nutribullet is very affordable for what you get (It’s on sale a lot for $99 and you get the motor, 2 blades, 3 or 4 cups, tops, and a few books/guides). You really get a lot for your money, and I guarantee you will use it every single day. So, the nutribullet is my number ONE recommendation. However, if you are like me–usually broke or saving your money–a $15 Hamilton Beach blender from Walmart will be perfectly sufficient for your smoothie needs, there will just be some slight limitations but nothing detrimental. What are these limitations? Here’s the difference between a standard blender and a nutribullet (FYI: This does not apply to blenders like a Vitamix and other high performance blenders)

The Nutribullet vs a standard blender:

  • The nutribullet emulsifies EVERYTHING: I mean everything. It is all broken down: skins, nuts, seeds, etc. Meaning, you are left with a smoothie that gives you the benefit of a juice–a completely broken down drink that can be easily absorbed by the body. This includes ALL of the nutrients, including the fiber.
  • The blade design is unique, mixing and emulsifying everything top to bottom.
  • You can add vegetables, nuts, seeds, and superfoods that don’t break down as well in a standard blender: carrots, celery, lettuce, almond, flaxseeds, chia seeds, goji berries, etc.
  • Build your nutriblast: a handful of greens + close to the max line with fruit + top with superfoods and/or 1 scoop of protein + fill to the max line with choice of milk or water

It really breaks down to the break down, for two reasons: health and pleasure. Health–you are ingesting these foods in their most digestible form. Pleasure–you aren’t sipping on pulp and chunks of skin or seed… gross.

So with the nutribullet I would say mix to your heart’s content. But with a blender stick to these smoothie building principals:

  • Start with greens that are easily broken down, like baby spinach
  • Avoid using ice
  • ^ Use frozen fruit instead of ice
  • Avoid seeds like whole flaxseed, chia seed, oats or whole nuts
  • ^ use the ground versions of these foods: chia powder, ground flaxseed meals, nut butters, seed butters, oat flour, goji berry powder, maca root powder, etc.
  • Avoid hard-to-break-down veggies like carrots, broccoli, celery, etc. Anything you see getting stringy, chunky, or mealy
  • Stick to fruits that blend well: bananas, mango, berries, apple, pear, melon, grapes, anything that isn’t too stringy or seedy
  • ^ Avoid the more stringy, mealy, and seedy fruits like oranges, clementines, coconut, pomegranate and lemon (can use the juice for the citrus fruits)
  • Build your smoothie: a handful of spinach + 2 fruits + your choice of milk or water + a teaspoon of grounded superfood and/or a scoop protein powder

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*Note: I am very picky with protein powders. I only recommend using: 100% organic whey, like Tera’s Whey or OrganiGrowthHemp Protein; Perfect Fit Protein by Tone It Up, PlantFusion brand Protein OR Phood (all different links), Vega Protein Smoothie or Soy-Free Veg Protein Booster. Lots to choose from, take your pick! The PlantFusion Phood comes in vanilla and chocolate/caramel… yum. Other than superfoods and quality protein, I do not use supplements. Not even a multivitamin. “Let food be thy medicine and medicine be thy food.” That’s what I live by.

Want to see some of my creations? Check out the smoothie section of my blog for all my smoothie-related posts. Here are some of my favorite smoothie posts:

  1.  14 Smoothie and Nutribullet Recipes
  2. Hemp Protein Smoothies — Chocolate and Pistachio
  3. Green Recovery Smoothies with Vega

Good food. Good tips. Good moves. Good for you.

xo Kim, Running on Good

P.S. If you enjoyed this post, you may also enjoy this post from my blogging friend, Ribas with Love: Detoxing and Anti-Inflammatory Juice! 

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Peanut Butter Snow Bites

I love convenient, delicious foods. Who doesn’t? My Peanut Butter Snow Bites are just that: convenient, delicious, nutritiously packed, fun, easy, and quick. These are for the ultimate nut butter fan. I used organic peanut butter, but you could really use any kind of nut or seed butter. For those of you with nut allergies, try sunflower or pumpkin seed butter! As always though, read the ingredients–minimal ingredients are best.

I created these peanut butter creations because I wanted something that I could snack on that could be paired with a piece of fruit or a nutribullet smoothie, so I knew I needed my snack to include a few things: a source of energy, some superfoods, protein, and healthy fat. I also wanted something that I would crave. I usually crave nut butter or dark chocolate. For some reason, those two things are my idea of amazing, delectable treats. My snow bites have both of those things, while still being totally nutritious. Just look at these beauties:

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They look too good to be true, but I promise you they are nutrient packed and complete a balanced snack when paired with fruit or a fruit + veggie combo, like a nutribullet smoothie 🙂

Ingredients:

  • 1 cup organic rolled oats
  • Cinnamon
  • 2 tbsp organic golden ground flaxseed
  • 1 tbsp organic chia seeds
  • 2 tbsp Enjoy Life chocolate chips
  • About 1/2 jar organic peanut butter, almond butter, or other nut/seed butter
  • Coconut flakes (a nice pile to roll the bites in)

Yields 8 large snow bites or 16 smaller bites. I made 8 large snow bites and either ate half or split it with my boyfriend. I could only fit 8 in my freezer, but if you have the room you could get 16 bites out of this recipe! They would be smaller, but perfectly portioned.

Procedure: 

  1. Combine dry ingredients (everything except the nut butter) in a large bowl and mix together with a spoon
  2. Add the nut butter in by the spoonful until you have enough to hold together all the dry ingredients (should be close to 1/2 a jar) You might have to scoop, mix…scoop more, mix, etc.
  3. Use your hands to thoroughly mix the dry ingredients into the nut butter until you have 1 large mound
  4. Break off pieces of the mound and roll into smaller bites. Size is totally up to you!
  5. Roll bites in coconut flakes and place on pan covered with wax paper
  6. Freeze bites for 30 minutes
  7. Eat and enjoy 🙂

Store in an air-tight container in the fridge. 

I loved these and am totally going to make them again. They are the perfect thing to have on-hand for the whole week. These would be great for kids because you really taste the peanut butter more than anything else, yet you get nutrition from the oats, chia seeds, flaxseeds, and the peanut butter! Enjoy Life chocolate chips are my go-to brand for chocolate chips because they are soy, nut, and dairy free; great for those with allergies and those who avoid soy (like me). I think you could also taste a hint of nuttiness from the flaxseed which I really enjoyed, and Chris said he could taste the coconut coming through, too. Mmmm 🙂 Basically, they taste great and should go over well with the kiddies or any nut butter lover! Plus, you could easily pack them up and take them with you to school or work. If there’s a fridge handy, you can take them anywhere!

Whether you stash them at home or take them with you for a pick-me-up, I just hope you try these out! I’d love to hear what you think and see if you use a different nut butter. I was originally going to use almond butter, but I didn’t want to use so much and have it be gone so quickly 🙂 Comment or post a picture on instagram with #runningongood or @runningongood so I can see! Enjoy xoxo