Go Green: Superfoods to Add to Your Diet

in Leah Hemstreet, Nutrition, Recipes by inspiredchanges 2 Comments

I like to share information! Check out this link for more ideas on how to spice up your diet in a healthy way!

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Inspired Changes Blueberry Chocolate Banana Bread

in Leah Hemstreet, Recipes by inspiredchanges Comments are off

Day #23 Blog

Inspired Changes “Secret Recipe” to Blueberry Chocolate Banana Bread

1 large Banana
1/2 cup Blueberries(frozen or fresh)
1/2 cup unsweetened apple sauce
1/4 cup butter or margarine ( I use Lactantia healthy attitude Omega 3 margarine)
2 tbsp skim milk
1/2 cup egg whites
1 whole egg

1 tsp baking soda
1 tsp cinnamon
2 cups whole wheat organic flour
1/2 cup brown organic sugar
1/4 cup oats
3 tbsp raisins
3/4 cup dark chocolate chips

Stir wet ingredients into large mixing bowl, add in dry ingredients with a fork, stir until mixture is
creamy, pour into glass banana bread pan.
Bake at 325 degrees for 65 minutes! Poke with a fork if it comes out clean its ready!
Let sit for 30 minutes before serving!

Calories per slice ( good slice ) = 200 calories

This recipe is my family favorite, my 3 yr old daughter loves to stand at the counter and stir all the ingredients in the bowl and scoop the mix into the banana bread pan and say ” I just made  you a  Greatttt banana bread Momma” with a smile as she is eating the chocolate chips out of the bowl!

Hope you enjoy it!

Inspired Changes


Teriyaki Salmon

in Recipes by inspiredchanges 1 Comment

Salmon filleted (preferably sockeye) coho is good to
1/2 c. rice vinegar
1/2 c. soy sauce (use sodium reduced)
2 tbs. honey
1 tea. grated fresh ginger
1/2 tea. pepper
3 cloves of garlic minced
1 lemon sliced
Mix together above ingredients, pour into a large freezer bag and add salmon.  Seal, and marinate for 30 min.
You can then grill on a cedar plank….yummy! or bake in the oven at 350 degrees for 20 min aprox.
2 cedar planks soaked in water for 3 hrs + (if using)
If grilling:
Using 1/2 the bbq place plank on grill rack over high heat, and grill for 5 min.  Turn over plank and move to cool side of the grill skin down.  Cover and grill for 15 min.
Sprinkle with 1/4 c. chopped green onions, and 1 tbs. sesame seeds if desired. (I don’t do this)

Recipe sent in by Katherine!

High Protein Banana Muffins

in Recipes by inspiredchanges 3 Comments

High Protein Banana Flaxseed Muffins

high protein

More tasty high protein baking for you!   makes for a delicious and well-balanced snack.


1/2 cup ground flax seed (best ground fresh in a coffee grinder)
3 medium bananas, mashed
1/4 cup vegetable oil
2 egg whites
1-1/2 cups protein powder (try, Nutrilite Vanilla Protein)
1/2 teaspoon baking powder
1/2 teaspoon baking soda
1/4 cup whole flax seeds
Sweeten batter to taste (try Splenda).



  1. Preheat oven to 350-degrees and lightly grease your muffin pan (I use 1-calorie spray).
  2. In a large mixing bowl, beat together bananas, oil, sweetener and egg whites.
  3. In a separate bowl, mix together the remaining ingredients.
  4. Spoon batter into prepared muffin pan.
  5. Bake in preheated oven for about 12-15 minutes or until toothpick inserted into muffin comes out clean.
  6. You can top with a slice of banana or a walnut half for extra prettiness!


Recipe makes 12 muffins.


Nutritional Information (per muffin)
105 cals
3.5g fat
10g carbs
10g protein


Apple Sauce Muffins

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Apple Sauce Muffins


1 cup      old fashioned oatmeal,(not instant)
1/2 cup    unsweetened applesauce
1/2 cup    canned pumpkin
2 eggs
2 1/2         Tbsp canola oil
1 Tbsp       baking powder
1/2 tsp       baking soda
1 tsp           cinnamon
1/4 tsp       ground nutmeg
1 tsp           pumpkin pie spice
1/2 cup      Milk or apple sauce
1/2 cup      flour of your choice
1/4 cup      whole wheat flour
1/4 cup      maple sugar flakes or brown sugar
1/2 cup      dried cranberries or raisins


1 Pre-heat Oven to 375 F/190 C  spray pan with cooking spray
2 Combine Oatmeal,pumpkin,applesauce,juice or milk,eggs,oil. Mix until all ingredients are blended.
3 Measure and mix all dry ingredients.Make a well in the center and pour wet ingredients into dry.Add dried fruit if using it. Mix until all ingredients are just moistened.

Fill muffin cups 2/3 full.

Bake 15-20 minutes or until lightly browned on top.
Makes 12 muffins , takes a total of 30 min to prep and bake.
Fresh muffins in just a few minutes! Enjoy!

Calories:    189 cal
Protien       6 grams
Carbs         21 grams
Fiber          2 grams
Sugars       8 grams
Fat             8 grams
sodium       25 mg