There is something about a snack that gives us the energy boost we often need to make it through the day! Quick & Easy Snacks are great because they usually don’t require a lot of thought or preparation, and yet they can be delicious and satisfying! I personally like to eat one or two snacks a day, which typically range from 100 to 200 calories each. I always try to incorporate some of protein and fiber in my snacks to keep me satisfied until my next meal. Here are some of my favorite snack ideas broken up into sweet & salty categories!
Protein Bars (I like to make my own, but if I buy them, I look for ones that have less than 200 calories, more than 10 grams of protein, and less than 10 grams of sugar. Some good brands are Quest Bars, and Think Thin Bars)
Apples with Peanut Butter (or Peanut Flour mixed with water to make a low calorie peanut butter)
Dashing Dish Protein Baked Goods (I like to make some of my protein muffins/bread and keep them in my freezer for when I need a quick snack, or to bring with me when I’m on-the-go)
Dashing Dish Overnight Oatmeal
Dashing Dish Granola
Greek Yogurt (I like buying the plain or vanilla flavors and adding stevia/honey with creative toppings, such as frozen fruit)
Sweet Potatoes (microwaved, and topped with cinnamon/stevia mixture)
Air Popped Popcorn (with stevia/cinnamon sprinkled on it)
Frozen Fruit (I personally like frozen berries, sweetened with a bit of stevia)
Single Serve Pizza on a High Fiber Wrap/Pita
Roasted Veggies with Parmesan Cheese
100-Calorie Pack of Roasted Almonds
Air Popped Popcorn with salt and/or parmesan cheese
Low Fat Cottage Cheese
These are not all of the ‘clean eating’ snack ideas out there, but these are just a few of my favorites! Please feel free to share some of your favorites in the comments!
The Word of God is alive, powerful, and sharper than any two-edged sword! When we pray according to promises in the Word of God, we are praying in agreement with what God says about us! Nothing has impacted or changed my life more than when I found promises in the Word of God, wrote them down on notecards, and put them around my house, car, or wherever I could see them throughout the day! I started doing this years ago, and it was so life-changing, that I have continued to do it ever since! Whatever season we may be in, or whatever difficulties we may be facing, God’s Word has an answer, a promise, and and way out! When we agree and focus our attention on these promises, we can and will overcome anything that comes our way!
These are some scriptures that I have found over the years relating to taking care of my health and body, and keeping it well balanced. I have turned them into prayers that I can pray over my day in regards to this topic! You can do this with any area of your life, and I encourage you to ask the Lord to show you scriptures that He has specifically for you…But I hope this helps get you started! I pray you are encouraged today by these prayers, and that the awesome Word of God reminds you who are in Christ, and the overcoming victory that you can have in Him!
Feel free to print these scripture-based prayers out for yourself! You could also write them down on notecards, in a journal, or share them with friends/family! To print out a PDF version click here!
God, I thank you that you are for me today. I thank you that you are strengthening me, helping me, and upholding me with your righteous right hand. ~(Romans 8:31, Isaiah 41:10)
Today I make the choice to lay aside every weight, and the sin that I used to be entangled in, and I run with patience the race that is set before me, Looking unto Jesus the author and finisher of my faith. ~(Hebrews 12:1-2)
Today I can do all things through Christ who gives me strength. I thank you that through you I am victorious in everything that I do! ~ (Philippians 4:14, 1 Corinthians 15:57)
Thank you Father that you have good plans for me in regards to my health and helping me reach and maintain a healthy weight. You have a great future for me, and you have filled me with hope! ~ (Jeremiah 29:11)
I thank you Lord that as I submit myself to you today, and resist the enemy and his lies, the devil has to flee from me in Jesus Name! ~ (James 4:7)
Today I will take care of my body, for I am God’s masterpiece, created in Christ Jesus to do good works, which He has prepared in advance for me to do. ~ (Ephesians 2:10)
Today I make the choice to be self-controlled and alert. I will stay on guard by keeping my eyes fixed on Jesus and staying constant in prayer, so I will not fall into temptation. ~(1 Peter 5:8, Matthew 26:41)
Thank you Lord, that you will guide me continually today, giving me water when I feel dry and restoring my strength when I feel weak. ~(Isaiah 58:11)
Today I make the choice to treat my body as a gift. It was bought with a price, and I will glorify God in the choices and actions I make when it comes to my body.~ (1 Corinthians 6:19-20)
Today, instead of indulging my flesh with physical cravings, I will work up an appetite for God’s Word! When I make make the choice to fill up on His Word, He will satisfy me better than anything on this earth ever could! ~ (Matthew 5:6)
Today I will mediate on who God says I am. I will not be conformed to this world, but rather I will choose to renew my mind with the Word of God, and be transformed! When I do this I will be able to discern God’s perfect will for my life, my health, and my body. ~ (Romans 12:2)
Lord, today I will trust in you with all of my heart, and I will not lean any longer on my own understanding; I will submit ALL of my ways to you today, and as I do, I thank you that you will make your paths straight.~ (Proverbs 3:5-6)
I praise you Lord, for you are the Father of compassion and the God of all comfort. You comfort me in all of my troubles, so that I can comfort those in any trouble with the comfort that I myself have received from you! ~ (2 Corinthians 1: 3-4)
Lord, I thank you that my old sinful self was crucified with Christ. I am no longer a slave to any sin, and I am free from it’s power! Therefore, I will not let sin control the way I live. I do not give into sinful desires, but I give myself completely to God. ~(Romans 6:6-12)
Today I choose to think on those things that please the Spirit of God. As live by the Spirit, it leads to life and peace in every area of my life!~ (Romans 8:5)
As you may already know, I love making my protein packed shakes and protein baked goods with Designer Whey Protein Powder! It is awesome tasting, blends great, and is great on the nutritional scale (not to mention, most of the flavors are all natural!)
The awesome crew over at Designer Whey have offered to host a giveaway with 5 amazing flavors to all of you lovely Dashing Dish readers!
Here is how to enter to win all 5 Protein Powders from Designer Whey:
For additional entries:
Winner of the Giveaway will be announced on March 27th. Open to the US 48 continental states. Good Luck!!!
Recently God has been calling me to a deeper walk of love. Not only in the area of loving others…but understanding first and foremost how greatly He truly loves each one of us, and me personally. I feel that most of my life I have tried to put the cart before the horse in many ways in this area, in that I have tried to love others, even asking the Lord to help me love the ‘tough ones’…But doing so without really searching out how He first loved me. We all know the saying, ‘you can’t love someone unless you first know what love is’…but how can we truly know love until we know the Fathers love for you and I!?!
As I embark on this journey of love, I am realizing more each day why it was Jesus’ number one commandment. “A new command I give you: Love one another. As I have loved you, so you must love one another.” (John 13:34). I believe that if we genuinely learned how the Lord loved us, then we would be able to walk in that love and give it away…and the rest would follow! I just love how profound, yet simple Jesus made it!
Now you may be thinking, I already “know” that God loves me! Well…thats where I was up until a few weeks ago as well! I grew up in church, singing songs about ‘Jesus’s love for all the little children of the world’. I feel as if I ‘know’ deep in my heart that God is my Father, and that He loves me deeply, and I have even felt that love tangibly many times so far in my 28 years of life. However…I truly believe that learning about His love is a lifetime journey, but I know that I am being called to really pursue this area of my walk with Him like never before!
One area that speaks volumes to me when it comes to knowing His love is how we pour out His love for others. The Word tells us that Jesus demonstrated His love for us in this: that while we were yet sinners, Christ died for us (Romans 5:8). What an amazing truth this is!
So often it is easy for us to love those who love us back, but are we able to extend love and mercy to those who are not loving to us!?! And what about walking in love when someone you do love says something hurtful, or you find yourself gossiping, complaining or grumbling about someone who disappointed or offended you? Again, I am convinced that this kind of love can truly only be done when we first have a revelation and receive the undeserved abounding love that God has for us!
Of course this goes without saying that if you have never yet come to know Jesus personally, then it would be hard to fully understand His great love for you! But, as I shared earlier in Romans 5:8, Jesus made a way for us to know Him personally, and receive His love through a personal relationship with Him! Please click here if you would like to read more about having a relationship with Jesus!
As He takes me by the hand, and I seek Him in this area, I KNOW that I will surely find, for He promises that when we search, we will find. I know that He will be thrilled and delighted to show me His love, for it is WHO He is. Love.
So, the search for a deeper revelation and understanding of God’s great love for me has begun..I’m still FAR from mastering this… but I hope you will join me on this awesome quest of LOVE!
My family and I just got back from a wonderful week on the Norwegian Getaway, the cruise line’s newest ship! We all were counting down the days to leave freezing Michigan as this winter has been insanely cold with extreme amounts of snow. We flew to Miami where we boarded the ship.
It was such a neat ship! We were on the second sail after it was built. We first explored the ship!
But the very first thing we did was get ice cream, of course! They had a self-serve frozen yogurt machine! Frozen yogurt is me and my sister’s FAVORITE thing, so we made sure we got our share fix of it on the trip ;).
The next morning, me, my husband, sister, and her husband did a spinning class. It was so hard, but a lot of fun. We definitely took a lot of rest days from working out, but it felt good to move our bodies a few times a week for sure! We just made sure we did it in a fun enjoyable way! :)
Nighttime on the ship was something we all looked forward to. Every night a duo, Summer Breeze, would play contemporary music at the Atrium lounge. We enjoyed relaxing with coffee while playing cards. The last night at seat they had a fireworks show where we danced the night away.
Our first port was St. Maarten. We got off the ship around 10am and explored the local shops.
After we enjoyed some lunch back on the ship, we did an excursion of ATV riding.
That night we went to Teppanyaki, a Japanese Hibachi style restaurant. The food was DELICIOUS and by far my favorite meal on the ship. Our chef, Mel, was hilarious. He sang throughout the whole cooking process!
The following day we ported in St. Thomas. It was insanely beautiful! We did a day at the beach. The beach we went to, Magen’s Bay, has been noted to be one of the world’s most beautiful beaches! It sure was!
My sister and I made a sand snowman…thinking of the -20 degree days back in Michigan of course! ;)
Back on the ship that evening, we went to one of the comedy shows. The evening activities that the cruise had planned were tons of fun! Another night we went to dueling pianos… probably one of my favorite shows all week!
Another activity that was unforgettable was the Newlywed Game Show that my sister and brother-in-law got picked to be in. They got married 8 months ago, so they were the perfect contestants for the newly married couple!
My next favorite dinner was at Moderno’s, a brazilian steakhouse. This restaurant was so neat! It was all you could eat meat, which the guys of our family loved! The servers bring around several different types of meat on huge skewers. They had an enormous salad bar as well!
Sean and I also took a night away from the family to enjoy a date night at one of the restaurants. This is a really great part about going on a cruise with your family… You can all be on the same ship, but enjoying different things, or come together every day/night if you choose!
Our last stop before heading back to Miami was to the Bahamas. We walked through the Atlantis Hotel and went to one of their beaches. Beautiful water!
It truly was an enjoyable week. The best part of it all…. time with my family with no cell phones or internet. It was quite refreshing to “unplug” and spend time with those that I love!
I hope we brought some sunshine home to Michigan and to you guys! Hope you all have a beautiful day! xo Katie
“If you confess with your mouth Jesus as Lord, and believe in your heart that God raised Him from the dead, you will be saved.” –Romans 10:9
God designed each one of us with before the earth was created. He created man to commune with him and have a relationship with him. The problem was created at the fall of man when Adam and Eve sinned against God. Man’s perfect nature was now imperfect and they were separated from God. In the Old Testament, we see how the people of that time had to offer sacrifices for their sins in order to protect themselves from God’s wrath. But, here’s the good news! God sent His Son, Jesus so that we could all be saved. We see in the New Testament our new covenant, which is a promise based on what Jesus came to do for us. Jesus came to be the ultimate sacrifice for our sins. Instead of animal blood being shed to cover over sins, Jesus shed His blood for our past, present, and future sins. Even though Jesus came to save us all, it is up to us to accept the gift that He gave us. What still separates us from God is not the act of sin, but our sin nature.
Romans 10:9 says that when you confess Jesus as Lord AND believe in your heart, you are saved. When you accept what Jesus has done for you and accept Him to be the Lord of your life, you are no longer separated from Him and now you have a new nature. You are born again! That means that you will spend eternity (life after death) in Heaven with The Lord. The good news is that the benefits of walking with the Lord are not just for eternity; it is also for life here on earth. Jesus didn’t just provide salvation or forgiveness of sins, but He also came to have a relationship with you! He has a plan for your life, and He created you for a unique purpose, but that can only be found when you give your life to Him, and follow His leading!
The good news is, He has made it so simple, and it all starts with a simple prayer! When you pray this prayer and believe it in your heart, you are born again. The Bible says when one person comes into a relationship with Jesus, ALL of Heaven rejoices!
Prayer: Lord, I thank you for sending your Son, Jesus to die for my sins and to provide me the opportunity to come into a relationship with the one who created me. By faith, I accept what Jesus did on the cross for me. Jesus, I thank you that you no longer remember my sins. I believe that everything I was is now crucified on the cross with you and I now have a new nature in Christ. Lord, give me strength to follow the path that you designed for me. I believe that as I walk with you that you will guide me and change me from the inside out. Today is the first day of the rest of my life! In Jesus’ Name, Amen!”
I have to start this announcement post by saying a great big THANK YOU to all of you! The year 2013 was an amazing year at Dashing Dish, and I truly feel so blessed to be a part of what God is doing! I have to say, nothing blesses my heart more than when I receive emails from you guys. When you share your stories and tell what God is doing in your lives, I am beyond blessed and encouraged by all of you! Not to mention, it always makes my day when I see the DD recipe creations you guys share on Instagram, Facebook, or Twitter. I still get giddy every time I hear feedback that you (or someone you love) enjoyed a DD recipe!
Now, that all being said, I have some exciting news about the big things to come here at Dashing Dish for 2014!!!
First and foremost…I have been jumping with joy waiting to make this announcement! I can’t believe the time is finally here to share the big news!
I have been a bit busier than usual the past 7 months, not only because I have been moving into my first home with my hubby. I have also been busy writing my very first cookbook and a manuscript for a devotional book. This summer I received an email from Thomas Nelson Publishing Company stating that they wanted to publish a Dashing Dish Cookbook and Dashing Dish Devotional! My heart leapt with joy! Since that day I have been so eager to get the OK to share this exciting news with you guys!
My entire summer, fall, and winter has been spent developing, testing, and editing recipes behind the scenes of Dashing Dish! When I wasn’t in the kitchen I have been in my office listening to worship music and writing my little heart out for the devotional book!
Sooo…If you are asking yourself, “What’s will this cookbook consist of?” I’m here to tell you!
The Dashing Dish cookbook will be titled: Dashing Dish: 100 Simple and Delicious Recipes for Clean Eating
We are still in the process of deciding upon the final cookbook cover, but here is one of the fun concepts we have mocked up so far!
The cookbook will be filled with 100 recipes for your favorite ‘comfort foods’ that are incredibly easy and fun to make. I focused on a simple and clean eating approach, which is what you would find on the Dashing Dish website!
In the Dashing Dish Cookbook you will find:
100 Healthy & Wholesome Recipes. Staying true to Dashing Dish, every recipe is made with healthy, wholesome ingredients without losing any of the flavor! I include a pantry staple list as well with basic ingredients. Let’s face it, who has time to go grocery shopping every single time you want to make a recipe? I know I don’t, which is why all of my recipes can be made with a few basic staples.
Nutrition Information. At the end of every recipe will list the Calories, Carbohydrate, Sugar, Fat, and Protein contents for each Serving.
Colored Photos. Every recipe has a colored photo. This was especially important to me, because I can’t stand when a recipe doesn’t have a picture to go with it! I mean, what’s the fun in that!?!
Simple & Kid Friendly. All of the recipes are uncomplicated, simple, and made with a few basic ingredients, just like the recipes you know and love from Dashing Dish website. They are just about all ‘picky eater’ friendly, and can be made by both experienced and novice chefs alike!
Tips & Tricks. Along with this cookbook I have included healthy baking and cooking techniques, shortcuts, tips, and tricks. There is no greater passion for me than to teach others how fun and simple it can be to live a healthy lifestyle…and I hope to share those some of the most helpful things I have learned over the years with all of you!
I will also have giveaway opportunities and announcements to keep you guys informed, but until then, I’ll leave you with a few sneak peeks of what’s inside the cookbook!
Now, if you have been left wondering about the devotional- good news… I have more to share on that as well!
The Dashing Dish devotional book will be titled: Dashing Dish: Devotions for a Healthier You.
I am beyond excited about the opportunity to share this book with you guys! It is truly my greatest heart’s desire to help others find encouragement, balance, and fulfillment through God’s Word and healthy living. I have poured my heart into this devotional book hoping that it will bring life-giving nourishment through the Word of God, as well as practical tools to anyone that picks it up.
In the Dashing Dish Devotional Book you will find:
Devotions. This devotional book will be filled with devotions that have been inspired by my personal journal entries, which will range in topics from body image to understanding and receiving God’s great love for us. These devotions will be simple and straight to the heart of the issue, focusing on one or two verses each, which will allow you to walk away with a ‘bite size’ morsel of the Word to chew on throughout the day.
Dashing Tips. In addition to building you up spiritually, I also hope this book will bring practical knowledge on how to live a physically fit and healthy lifestyle, which is where the Dashing Tips come in! They are packed with tools to help you live a balanced life, as well as practical strategies to help you overcome discouragement and pitfalls when you are finding it hard to balance it all.
Meal Planning. Last but not least, as a bonus, there will also be meal planning strategies and tips included in this book. This will teach even the busiest home cook to plan, prepare, and get organized in the kitchen!
Both the cookbook and devotional book will be available for pre-order in the future, and I will certainly keep you updated when that happens! They will both be published around the holidays in 2014 and will be available at bookstores nationwide, as well as at any of the online retailers such as Amazon, Barnes & Noble online, etc. I’ll have more information about it’s availability when the publishing dates get closer.
If you’d like to sign up to receive email updates about the cookbook and devotional, click the button below to subscribe!
Now…On to the next big thing that will be taking place this coming year here at Dashing Dish. I am SO beyond excited to announce that this year we will be launching a New and Improved Dashing Dish Website, as well as a Dashing Dish Mobile App and iPad App!
We have taken all of the helpful feedback you guys have given over the past year and wrapped it up into a new and improved website and app that will hopefully make everything from your grocery shopping to your cooking a more enjoyable experience!
My husband and I have spent months talking, dreaming, and praying about what we could do to make the Dashing Dish website even more user friendly, as well as ways to help even the busiest person prepare and plan healthy meals throughout the week. I truly am confident when I say that all of that preparation time has paid off as I see my husband’s creative mind (and hands) bring it all to life on screen! I hope this new site will make life easier when you are on the go as well as make you want to stay a while (when you finally do get the chance to sit down for the day!).
I can’t give away all of the new features just yet, but it is safe to say that this new site and iPhone/iPad app will make healthy eating a whole lot easier…and hopefully even exciting!
Here are a few sample pages on the new site…Isn’t it pretty!?! Ahhh…I think my husband is a keeper! :)
The new site and iPhone/iPad app are currently in the works, but are still quite a ways from being complete. They require a lot of time (and resources) from my husband and I (oh, and our I can’t forget to mention our amazing developer Dan). Since we are still running things behind the scenes just the three of us, we are trying to get things to you as quickly as we can. I will keep you guys informed and updated on the new site/app as well, I would expect more info around spring time! I can’t wait to see what God has in store this year (and the years to come) for Dashing Dish. I pray it is a blessing to each and every one of you on a daily basis!
Have a Blessed Day!!! xo Katie
“Do not let your adorning be external—the braiding of hair and the putting on of gold jewelry, or the clothing you wear— Let your adorning be the hidden person of the heart with the imperishable beauty of a gentle and quiet spirit, which in God’s sight is very precious” - 1 Peter 3:4
We are so used to seeing ourselves in a mirror. By looking in a mirror we can see if our hair looks messy or if our make up looks just right. We have learned to trust what the mirror tells us. We are so used to trusting it that often we find ourselves giving it the right to tell us if we are beautiful. However, when it comes to true beauty, the mirror (or a picture or the scale for that matter), is not a reliable source.
So, if we can’t use a mirror to see our true beauty, how can we?!?
The bible says in James 1:23 that the Word of God is like a mirror. When we look into the Word of God and see what God has to say, and how beautifully unique He created each one of us, it is then that we can begin to see our true identity. The Word of God has so many awesome things to say about who we are as children of God! When we receive them by faith and act on them, they truly will begin to renew the image we have of ourselves on the inside, and begin to shine on the outside as well!
Yes, we certainly should take care of our bodies through balanced healthy eating and exercise! These things were given to us by God for our good, and to help our bodies function properly! And yes, we can often feel better about ourselves by getting dressed and fixing our hair, ect., but that is not what defines our worth and beauty.
When we look in the mirror and find flaws, God reminds us in the ‘true mirror’ that “You are altogether beautiful, my love; there is no flaw in you.” (Songs of Solomon 4:7).
His Word also says that He “formed my inward parts; He covered me in my mother’s womb. I will praise You, for I am fearfully and wonderfully made.” (Psalm 139:12-14)
When we look to the mirror to define our beauty, there will always be a chance to find a flaw or short coming. Instead, let’s make the choice to go to God’s Word to find our value and worth. After all, this is the mirror that is true, because it was written by God, and He calls us beautiful.
Prayer: “Lord, help me to remember that what the mirror shows is not what you find beautiful. You look at my inward parts and find true beauty. You formed me before I was even born, and you find no spot, flaw, or blemish in me. Help me to see myself the way you see me. Help me not to judge myself according to the standards of this world, but show me in my identity and worth in you. In Jesus name, Amen.”
Scripture: “Above all, love each other deeply, because love covers over a multitude of sins.” -1 Peter 4:8
Reflection: When Jesus gave His life for us, He demonstrated the greatest act of love this world has ever known. If we are truly going to be followers of Him, He only asks one thing of us…And that is to love. Why would love be so important that it is the greatest and one new commandment that He gave us to live by? Because our love for each other is a testimony of Him, for God is love.
When we walk in love towards one another, it is then that our lives demonstrate that His life changing power is real. This is easy to do when we are walking in love towards those that are lovely, but how do we love the unlovable? It starts with the understanding that love is a verb. It is not a feeling or emotion, but rather, it is an action. We can begin to walk in love today by asking God to help us see others through His eyes.
When we are having a hard time loving someone, we can ask God to work in our mind and heart and cause His love to flow through us towards the other person. When we are truly loving others, it is then that we are called a disciple, or follower of Christ (John 13:35). If you know Christ as your personal Savior today, and He the Lord of your life, the greatest way you can demonstrate that to the world is by loving people around you with the Love of God.
Prayer: “Lord, I thank You that you demonstrated your great love for me by sending your only Son so that I could have relationship with you. Thank you for pouring out your love in my heart towards others. Help me love every person with your kind of love, and to see them through your eyes. Help my sincere love for others permeate my life so greatly that others might recognize and see you in me! In Jesus Name, Amen!”