Author: thehealthypineapple

I'm Holly. I'm a Registered Dietitian, I teach fitness classes at our local YMCA and I love food. Join me here as I try out new recipes, sweat it out at the gym and strive for health in all areas of my life!

Almond Butter Bars

Almond Butter Bars

(from Ancient Grains for Modern Meals)

Andrew’s sister, Abigail, gave me this cookbook for Christmas one year and I discovered these bars while on a quest to find something to make with oatmeal.  I’m an almond butter fan, but wasn’t sure Andrew would be as taken with the flavor, so I was surprised to hear he loved them!  I’ve been making them in bulk ever since…  You don’t even need the sugar; they’re plenty sweet on their own.  Also, I decreased the puffed rice cereal from 1 C to 1/2 C.

1 C old-fashioned oats

¼ C slivered almonds

¼ C sunflower seeds

1 tbsp flax seeds

1 tbsp sesame seeds

1/2 C unsweetened puffed whole grain/rice cereal

¼ C currants

¼ C dried apricots

¼ C golden raisins

¼ C almond butter

¼ turbinado sugar (optional)

¼ C honey

½ tsp vanilla extract

¼ tsp sea salt

  1. Toast oats, nuts and seeds (not cereal) on a baking sheet in the oven at 350 for 5-7 minutes, stirring once.  Let cool.
  2. Mix toasted oats and nuts, cereal and dried fruit in a large bowl.
  3. Combine almond butter, sugar (if using), honey, vanilla and salt in a heavy-bottomed saucepan over medium-low heat, stirring frequently, until mixture starts to bubble.
  4. Immediately pour the warm sauce over the dry ingredients and, using an oiled hand, press into an 8 x 8 square pan.
  5. Allow to chill for about 30 minutes.  Cut into 12 bars.  Store at room temp for one week, or in the freezer.

125 cal each (without sugar)

Graeter’s Black Raspberry Chip Ice Cream

Blackberry Chip Ice Cream

This is, perhaps, the BEST ice cream on the face of the planet, and I know my ice cream.  It is Graeter’s Black Raspberry Chip ice cream, which is a famous chain I was introduced to while living in Ohio.  It’s their most popular flavor, and for good reason–it is amazing.  It’s deep purple, perfectly sweet-tart and their chocolate ‘chips’ are really giant boulders that melt in your mouth despite the freezing temperature.  The only recipe I’ve ever found was a recreation Pioneer Woman made and is published in her second cookbook, but not on her website.  I swear, in the time it took me google and NOT find hers’ or one that someone–anyone–else had typed up already, I could have typed it up myself!  I’ve made it myself twice, (read about it here) and have even experimented with tempering (or untempering) the chocolate to ensure it melts in your mouth.  In fact, I have some homemade in my freezer right now.  Greater’s does ship, in case anyone is interested.  Now, without further ado (just take enough time to grab your ingredients), here is PW’s recipe:

2 pints blackberries

1 1/4 C sugar

juice of 1/2 lemon

1 1/2 C half-and-half

5 egg yolks

1 1/2 C heavy cream

4 ounces semi-sweet chocolate

1.  Combine blackberries, 1/4 C sugar and lemon juice in a saucepan.  Cook over low heat for 20 minutes, or until blackberries are syrupy.

2.  Pour mixture through a fine mesh strainer into a large bowl.  Force as much as you can through the sieve and discard the rest.

3.  Heat half-and-half and remaining sugar in saucepan over med-low heat.

4.  Whisk egg yolks until pale yellow and thick in a separate bowl.  Temper egg yolks by splashing a small amount of the warm cream and sugar mixture in and whisking constantly.

5.  Pour tempered yolks into saucepan with the rest of the sugar and cream mixture and cook for about 5 minutes, still on low heat, until thick.

6.  Pour heavy cream into bowl with blackberry mixture, then add custard and stir to combine.

7.  Freeze mixture according to your ice cream maker’s directions.  After frozen, add chocolate chips* and incorporate.  Store in freezer and let harder for four hours.

*It is preferable to buy a block of chocolate and melt it, then spread on parchment and allow to harder in freezer.  Once solid, break into small pieces and use that to incorporate into ice cream.  I believe this helps lower the melting point of the chocolate, thus allowing it to ‘melt in your mouth’ despite being just out of the freezer.

Wellness 101

Since childhood, I’ve struggled with my weight and eating habits.  I’ve come to truly enjoy working out, and food and nutrition have become major interests of mine, as part of a commitment to leading a healthy lifestyle. By incorporating healthy-living principles into my life, I’ve never been happier or more satisfied with how I look and feel.

I recently lost 20 pounds just by counting my calories, which made me more aware of what and how much I was eating.  It was a shock to realize that despite my regular (and quite strenuous) workout routine, I was carrying that much extra weight.

To read my post on the day I reached my goal, click here.

Here are some before photos:

And after:


It took about 4-5 months of daily calorie-counting to accomplish my goal, and I did it in the healthiest way possible.  I didn’t give anything up and nothing was really “off-limits.”  I didn’t switch to diet sodas or “fake” food.  In fact, I’ve never eaten better food than I do now!  Losing weight and being healthy isn’t about a temporary diet; it’s a lifestyle and a passion of mine.  I’m not a doctor, nutritionist or exercise physiologist, but here are some common-sense principles I’ve adopted to become healthier.  Give them a try!

Food Ideas

-Most important: Be open to new foods.  Try barley, quinoa or millet.  Give tofu a chance.  Maybe you’re still getting used to zucchini or whole wheat bread and pasta–keep trying it, and other things like it.  You’ll can’t know if you don’t like something until you try it.

-Produce:  Eat it all!  Stock-up on seasonal fruits and veggies and keep “portable” fruits like apples and bananas in the kitchen.   Alway have stuff in the fridge to make a salad and don’t forget to “eat the rainbow.”

-Carbs: Start with whole-wheat bread and pasta (if you aren’t eating them already) and then incorporate other grains, like couscous, wheat berries and brown rice.  These are all filled with good-for-you carbs, fiber, vitamins and minerals, and are less processed than their “white” or “bleached” counterparts.  (Who wants to eat bleach?)

-Proteins: It’s more than just meat!  Hummus, natural peanut butter, lowfat plain yogurt, kefir, fish, chicken, pork and lean beef, tuna, eggs, edamame, lowfat cottage cheese, beans and nuts are all sources of protein.  As long as you watch your serving size and fat content, these proteins will help keep you full throughout the day.

-Smart splurges: We still need to enjoy what we eat.  Daily “splurges” can include individually wrapped dark chocolate, whole-fruit pops, popcorn and really, just about anything in moderation.  Focus on whole foods, like a homemade muffin or cupcake made with wheat flour, and keep single-serving or lowfat ice cream (or other treats) for times you need something sweet.  Less frequently, allow yourself a true indulgence, like an ice cream sundae or cheesecake.  Again, it’s more about portion-control than what you eat.

-Water:  Drink it and almost nothing else.  Soda and juice are pretty much just sugar.  Limit alcohol to special occassions.  Experiment with different teas (with just a teaspoon of honey) if you need something other than water.  There are absolutely fantastic flavors out there, and some are really good for you.  (And I don’t mean the powered kind… loose-leaf or the kind you have to brew!)

Changing Your Eating Habits

Maintaining a healthy weight is part of a healthy lifestyle.  Here are some ways to incorporate smarter food choices into your day:

-Combine some produce and a protein for a snack, like an apple and a cheese stick, or cut-up bell peppers with hummus

-Include high-protein picks like hard-boiled eggs or tuna in your salad to keep you full

-Give spinach a try (instead of lettuce) in salads and on sandwiches for a boost in nutrition

-Try new things like sprouts and edamame in salads

-Don’t drink your calories!  Stick to water and only occasionally enjoy a soda, juice or alcoholic beverage

-Learn to like plain yogurt–top with fruit, granola and a drizzle of honey

-Mix protein, like peanut butter, yogurt or cottage cheese, into your morning oatmeal to make sure it fills you up

-Pass up pre-packaged items (like cookies and crackers) that say “Fat Free” on the box–often they have more additives and calories than the regular kind.  Better yet, pass up pre-packaged altogether!

-Start baking with whole-wheat flour and swapping in applesauce or yogurt for part of the fat

-Don’t be afraid of butter!  Real food is always best

-Get a diet scale.  They’re super convenient and really cheap (less than $5) and perfect for measuring out portions of chips, crackers, nuts, meat and cheese.  They typically only go up to one pound; larger digital scales are better for cooking, baking and canning.

-Shop the perimeter of the grocery store: produce, dairy, frozen foods, meat and bread.  Avoid the inner aisles except for essentials, like baking supplies, spices, dried fruits, nuts and tea.

-Stop eating before you’re full.  I realize that this seems like a no-brainer, but I’ve spent my life overeating.  Learn to listen to your body and strive to feel “satisfied.”

Again, enjoy what you eat.  If you’re eating healthy, real food, it’s going to do good things for your body.  If you want a brownie, eat one.  Is it OK to buy a package of Oreos every once in awhile?  Definitely.  The most important things about eating well are portion control and eating real food.

Exercise Ideas

Do something, anything, to get moving.  And do things you enjoy; if you have fun while exercising, you’ll be more likely to continue doing it.

-If you are a beginner, want a group setting or are looking for personal training, join a gym.  They have plenty of workout classes and trainers who can help you design a program that you’ll enjoy and from which you’ll benefit.

-Get outside!  In good weather, get out and enjoy it!  Take the dog for a walk or go for a bike ride.

-Start running.  All you need is a good pair of shoes and appropriate clothes.  No fancy equipment or gym membership required.  If you can’t run yet, start walking.  If you need assistance, look online for beginner runner workouts.

-Find a sports league through your office or get friends together for ultimate frisbee, biking or hiking.

-If you have a treadmill, use it!  If it’s been a clothes hanger for six months or more, make the hard decision to start using it or get rid of it.

-If you don’t lift weights yet, start.  Whether you’re a guy or a girl, weight-lifting is crucial not only for maintaining a healthy weight, but also for bone health.  The more muscle you have, the more calories you burn while working out AND while resting.

-I find working out in the morning to be the only way to go, myself, but do what works for you.  Find an activity or group of friends and work it into your schedule.  Once you have, stick to it.  It takes a few days, even a week or so, to get used to your new routine–keep going and it will get easier!

Wellness/Balance

Life isn’t just about looking good in a pair of jeans, but it sure helps.  I don’t say that because I think the only way to have a “good” life is to be thin, but because being healthy on the inside will equate to being healthy on the outside.

-First, and most important, is my faith.  Having Jesus Christ as my Savior gives me hope and strength for each day and also defines who I am as a person.

-Surround yourself with people who love you and who support you.  While it’s certainly possible to meet your goals in the face of adversity, it’s not as easy.

-Seek out things that interest you.  Whether it’s kayaking or knitting, find something and do it.

-Take time for yourself every day.  It can be first thing in the morning, a break in the afternoon to take some deep breaths and enjoy a snack, or maybe reading a book before bed.  Just make sure to have even five minutes of “quiet time” during the day.

-Do something for someone else.  This can be mentoring, volunteering, or just helping a neighbor.  Reach out.

-Weigh yourself.  If you don’t have a scale, you can’t keep your weight in check.  Aim to weigh once or twice a week and if you see the numbers creeping up, you’ll know you need to make some smart choices for the next couple days.