Simply Healthy Eating: Grab n' Go, A College Girl's Guide to Meal Prep for the Week

College girls, we are always on the go!

Who has the time to actually cook during the week? Skip the drive-thru, and prepare everything on Sunday! 

Here's what I've got recommended for you this week: 

Fit-Girl-Salad Mason Jar

 Baked Idaho Potato Fix-Ins

One Skillet Spicy n' Hot Stir-Fry Jar

Creamy Vegan Mac n' Cheese

My best tip for you is to buy fresh, wholesome, organic produce. 

You can also buy cubed butternut squash at your local grocer (it makes the vegan mac recipe way easier to make! Recipe in my last post!) 

As featured in the picture, Hampton Creek has a line of "Just", Just Mayo, Just Ranch, Just Italian, you get the picture! Everything is dairy, soy and egg-free! Oh, and they taste just like the classics. Added bonus, they are also non-gmo! Check out Miyoko's Kitchen too, they've got nut-based cheeses galore.

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Also, I have never been one to like standard energy drinks, and we all know soda's and pop aren't good for our bodies, either. 

Locally produced in Royal Oak, MI,  feel natural energy drinks really work the magic! They aren't your average energy drink; they're fueled with vitamins and nutrients, have as much caffeine as a cup of coffee, and don't leave you with the typical sugar-crash! 

Alright ladies, thats it for this week! Good-luck and be ready for more wholesome meals coming at you next week! 

Message me at:

JoggingwithJewelz@gmail.com

@JoggingwithJewelz on IG

Blended Mac' Sauce

Using vegan and soy free "Just Ranch", and nut-based chive "cheese"!

Nutritional source is within the skin of the potato.

Kid Friendly & Allergy-Free

Kid-friendly means healthy for all. So really, it's adult-friendly too! 

I just made this new recipe off of The Doctor's, it's a vegan mac n' cheese! Soy and dairy free, gluten-free optional. 

Here's what you'll need:

1 1/2 cups butternut squash, peeled and chopped into cubes
1/2 large sweet onion, peeled and chopped
16 oz package of small macaroni noodles
1/4 cup of cooking liquid or nut milk
1/4 cup of cashews, boiled
1 tbsp lemon juice
1 tsp salt
1 tsp dijon mustard
1/4 tsp garlic powder
1/4 tsp black pepper
1/8 tsp smoked paprika
1/8 tsp turmeric
1/8 tsp nutmeg 


No-Fredo (Alfredo) with fresh Nuts and Nut-Milk (one of my family's favs!) 

Substitute regular noodles with Zucchini noodles to lessen the calories! If you do this, be sure to add sautéed organic grape or cherry tomatoes in extra virgin olive oil. Absolutely delicious!  

Next recipe, I'll be making it with pea's and bacon bits (or vegan coconut bacon bits!)




I loved making baked potatoes with ranch growing up (the only thing I like ranch on!), but it's taken what feels like a very long time for a soy, dairy and egg free ranch to come out.  

Nevertheless, here it is! "Just Ranch" by Hampton Creek... so good! My mom even likes it, and she doesn't have any food restrictions. 

Mix in fresh and crisp veggies. 

I also used a little bit of nut-based chive "cheese" by Miyako's Kitchen. (Hampton Creek also makes more dressings, as well as 'just mayo').

Feel free to message me with questions, comments or to show me how you make your favorite meals! 

Find more original & decadent recipes @JoggingwithJewelz on IG 

Thanks for "Jogging with Me"! 

Eat-At-State: Bet You Didn't Know: We're Organic, Fair-Trade and On-the-GO!

Bet you didn't know...besides winning sports teams, one wild student section, a beautiful (and large) campus that's home to more than 50,000, the many staple places to go out to on Saturday nights... MSU is also an agricultural school, which means fresh, fresh, fresh food for all its student body and surrounding community.

Check it out: 

MSU's makes their own roast of coffee, called the Spartan Spirit roast. It's "locally brewed, and Spartan approved!" Which is totally true! They even have signature blends such as a Global Blend, A Brazilian Blend, and many more exquisite cultural blends! You can really taste the unique flavors.

Their coffee is both ORGANIC and FAIR TRADE! Who knew? Catch these at any Sparty's location.

They even have a Medium Rwanda Roast and Dark French Roast that is available all year long. 

Even when dining in the cafe, you get the best of the best when it comes to fruit and vegetables. Talk about super fresh!

Oh... try eating at the on-the-go food-truck, and you'll fall right in love! Everything comes from the local ag. farms, and it has provided so many quick-stop meals for me! I love the 'walking salad wraps': dark greens, crunchy wisps, vegetables, grilled chicken and light lemon or raspberry dressing. Sometimes, they'll even do specials like Hot Stuffed-Pepper Soup. 

There are 2 trucks, one green, one white, so keep your eyes peeled! 

We are lucky that we can go to a school that not only provides us with a solid education but that also gives us the opportunity to practice good health and well being (and there is never a lack of "spartan spirit" around town...)

You can catch my good friend Anthony, also a MSU Spartan, at some of the neighborhood Success Seminars and read about his promotion of positivity in his blog "Start the Week Strong". 

It's good to be a Spartan.

Michigan State University, Class of 2017

Vegan Holiday Baking

touringitaly.org


It's the holidays, and we all know what that means! Baking, baking, and more holiday baking!! The worst part about holiday baking? The clean up, and... the calories, the fat, the really bad ingredients that make so many treats taste so good. You can fix that though, by swapping out butter, milk and eggs for healthy dairy-free and soy-free replacements, that still taste so, REALLY, good. (Remember, soy and even dairy can be detrimental to our health, and it is in everything we eat!)  

1. Vegan LEMON (Gluten-Free) COOKIES! 

I used Bob's Red Mill Organic High-Fiber Coconut Four, Flax-Seed in place of the egg, Organic Coconut Oil instead of butter, Vanilla/Salt/Sugar and Fresh Lemon Zest! Crunchy, airy, and light!

2. Allergy-Free DELISH Chocolate Chip Cookies!

I used Enjoy Life Chocolate Chip Mini and Mega Morsel's (top 8 allergen free), Brown Sugar, Flour, Organic Refined Coconut Oil (so it does not taste like coconut), Cashew Milk, Flax or Chia Seed (Egg Whites are great too- just not vegan!), Salt and Baking Soda. I served these to friends and fam, and no one even knew they were allergy-free...

3. Peanut Butter Banana and Raw-Cacao Pie (with Dates and Almond Crust)

Top with Homemade Vegan PB Cups and Drizzle Warm PB on top

4. Healthy, Nutty, Delicious Peanut Butter Cookie-Cups 

I used Earth Balance Crunchy PB (Nino's brand of freshly ground PB would be great too) , Theo Chocolate PB Cups, Coconut Oil, Cashew Milk, Fresh Flour, Brown Sugar,  Fresh Baking Soda, Tahitian Madagascar Vanilla.



5. A 'Minimalist' Pumpkin Pie!

I used almost a whole 30 oz. can of Pumpkin Puree, Brown Sugar, Cashew Milk, Melted Organic Coconut Oil, Arrowroot/Cornstarch Powder, a Dash of Cinnamon and Salt. Topped with my most favorite "So Delicious" COCO-WHIP! (Allergy-Free Cool-Whip-Alike!)

6. Vanilla-Bean Cupcakes! 

I used Namaste baking mix which is top 8 free (Enjoy Life has mixes too!) and a top 8 free vegan icing. I recommend Miss Jone's, or creating your own with sugar, vanilla and a mixer. 

7. Banana-Bread...yummm!

I used smashed ripened banana's, butter and egg replacements, clove, cinnamon, brown sugar and baking soda! 


8. Cinnamon Rolls 

Alright these ones are not homemade, but they are allergy-free and so tasty! The only allergen in here is wheat, which may be indigestible for some. They are by "Annie's", found at Trader Joe's! 



9. Pancakes for Dinner!

I used NadaMoo Vegan Vanilla Ice Cream and Namaste's Pancake/Waffle Mix, Almond/Cashew Milk, Strawberry Drizzle (Strawberries sit in Sugar) and Slivered Almonds!


10. Super Simple, Easy and Quick "No Bake's" 

These contain only 2 ingredients: Oats & Banana's.


11. Berry Angel-Food Cake!

Angel Food Cake can be made vegan by swapping the eggs out for flax-seed or chia-seed replacement, or even the "Vegan Egg" by "Follow Your Heart". 


12. Box-Mix Ginger Bread Cookies! Choose your own substitutes with Nut-Based Milk, Coconut Oil or Vegan Butter by Earth Balance.

Thanks so much for reading... I hope you find your holidays to be a little more bright, knowing you will be doing good for your body, the environment, and those you love that surround you this season! 

~ Julia 

JoggingwithJewelz.blogspot.com 
JoggingwithJewelz@gmail.com
JoggingwithJewelz on IG

Teaming Up with Williams-Sonoma

The original creator of Williams-Sonoma first took a trip to France in 1947, and immediately fell in love with French Kitchenware, cookware that was made out of copper! If you have ever set foot in a WS, you certainly notice the delicacy and originality of their cookware and homeware.

Besides "Grande Cuisine", WS is also known for hosting weekly culinary demonstrations! These are some of the creations made at WS of Rochester Hills. First as a hobby, and then recruited for retail in media marketing, I personally crafted these photo collages to help market and expose the Williams-Sonoma brand and culinary service.

 So, if you haven't before, stop into your local Williams-Sonoma on either Sunday mornings or Monday evenings. Gladly, WS will welcome you into their technique demo's (at no cost!) and enlighten you with great recipe inspiration and at-home cooking ideas. 

Thank you Williams-Sonoma. 

Locations in MI:

The Village of Rochester Hills

The Somerset Collection in Troy

12 Oaks in Novi 

Birch Run 

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Lincoln Park, Chicago 

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Check www.WilliamsSonoma.com for locations around the 50 United States.

WS also ships to over 90 countries, including the Americas, Europe, Asia and the Pacific region.

All Things Dr. Oz - Mediterranean Diet

I don't know about you, but I really like listening to and learning from Dr. Oz!

Today, he discussed the healthful and holistic benefits of the Mediterranean Diet. (I couldn't agree with him more!)

To sum it up:

* Countries bordering the Mediterranean Sea are amongst some of the healthiest in the world! *

* They have a holistic approach to wellness, by eating 1) Wholesome Foods, partaking in 2) Physical Activity and have 3) Stress Management Skills *

* This lifestyle helps to reduce the prevalence of developing heart disease and diabetes. * 

Here's what to eat:

* Omega-3's are found in Olive Oil and Seafood, and are very heart healthy!

* Fiber, Vegetables, Fruit and Legumes (Seeds) should be the centerpiece of your diet

* Limit consumption of Red Meat and Dairy

* Flavor your food with Herbs and Spices instead of Salt

Your meals should be leisurely, and you should get plenty of physical activity in throughout your day.

After all, the Mediterranean Diet is about eating well and enjoying life! 

Who else loves the Mediterranean Diet? Something you can feel good about eating, and feel good after eating it, too!

Stay tuned for more "All Things Dr. Oz" segments.

Citation: http://www.doctoroz.com/article/mediterranean-diet-formula