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Easy and Healthy Peanut Butter Dessert Recipes

09 Sunday Jun 2024

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“Happiness is a spoonful of peanut butter.” — Charles M. Schulz

Who doesn’t love the rich, creamy taste of peanut butter? From adding it to oatmeal and shakes to simply eating a spoonful from the jar, indulging in all-natural peanut butter is a quick way to add protein to your diet intake while satisfying your sweet tooth at the same time.

So, if you’re looking for a quick snack, post-workout treat, or an easy dessert to impress your friends and family, these peanut butter recipes are sure to hit the spot. They are healthy recipes with no added white flour, white sugar, or brown sugar and each recipe is crafted to bring out the best of peanut butter’s flavor while keeping the ingredients wholesome and nutritious.

Peanut Butter Cookies
Super easy to make and bake with only two ingredients.

Ingredients:

  • 1/2 cup (128 g) all-natural peanut butter (smooth)
  • 2 tbsp (30 ml) raw honey

Instructions:

  • Preheat oven to 350°F (177°C).
  • Line a large baking sheet with parchment paper or silicone baking mat.
  • Add the peanut butter and honey into a large mixing bowl. Stir with a spatula until the honey is completely incorporated into the peanut butter. Your mixture should become slightly thicker after mixing in the honey.
  • Place your mixing bowl into the fridge and refrigerate the dough for about 20-30 minutes. The dough will turn slightly firmer when refrigerated. It will not be as firm as regular dough, but it will be firm and thick enough for you to scoop out with a cookie scoop.
  • Using a 1 tbsp cookie scoop, scoop dough and place onto a prepared cookie sheet, spacing the dough balls about 2 inches apart. Press down on each dough ball with the back of a metal spoon or the bottom of a glass cup so that it forms a thick round disk. If desired, you can make a crisscross pattern with the back of a fork. It is a little tricky because the dough is so sticky. I recommend slightly wetting the fork so that the dough doesn’t stick as much to it.
  • Bake cookies for about 8-9 minutes. When the cookies are done, they should be lightly brown around the edges and the surface should look done. Watch the oven closely during the last few minutes of baking because the cookies can overcook easily. Let cookies fully cool on cookie sheet before removing.
  • Yields 9 cookies.

Nutrition per cookie: 93 calories, 7g fat, 7g carbs, 4g protein, 4g sugar

Peanut Butter Oatmeal Cookies
A crunchy, lightly sweet snack made from three ingredients.

Ingredients:

  • 1/2 cup (128 g) all-natural peanut butter (smooth)
  • 1/4 cup (59 ml) pure maple syrup
  • 1/2 cup + 2 tbsp (50 g) quick oats

Instructions:

  • Preheat oven to 350°F (177°C).
  • Line a large cookie sheet with parchment paper or silicone baking mat.
  • Add the peanut butter, syrup, and oats into a large mixing bowl. Stir until maple syrup is completely incorporated into the peanut butter and oats are fully coated. Your mixture should resemble a thick cookie dough.
  • Portion the dough into 1 tbsp pieces. Take one piece of dough and roll between palms until it forms a round ball. Place it onto your prepared cookie sheet and then flatten the dough ball until it becomes a round disk (about 1/4 inch thick). You can do this with the back of a metal spoon, the bottom of glass cup, or your fingers. Space cookies about 1/2 inch apart. The cookies don’t spread during baking, so you don’t need to space them out as much.
  • Bake cookies for about 9-10 minutes (I baked mine 10 minutes) or until the surfaces look cooked. Let cookies cool completely on the cookie sheet before removing.
  • Yields 15 cookies

Nutrition per cookie: 81 calories, 5g fat, 33g carbs, 2g protein, 3g sugar

Peanut Butter Pie
A PB pie without cream cheese, cool whip, or a graham cracker crust.

Ingredients for crust:

  • 1 cup (125 g) walnuts or pecans raw and unsalted
  • 1 cup (125 g) cashews raw and unsalted
  • 2 tbsp pure maple syrup or raw honey
  • 2-3 tbsp almond milk or other milk of choice
  • 2 tsp pure vanilla extract
  • 1 tsp cinnamon
  • 1/4 tsp salt

Ingredients for pie:

  • 1 cup (250 g) all-natural peanut butter (smooth)
  • 3 medium-large bananas ripe (very yellow or with many brown spots)
  • 3 tbsp almond milk or other milk of choice
  • 2 tsp pure vanilla extract
  • 1/4 tsp salt
  • 1/3 cup dark chocolate chips mini or regular (optional)

Instructions:

  • In a food processor, add walnuts, cashews, maple syrup, almond milk, pure vanilla extract, cinnamon and salt. Process until a ball of dough forms, stopping and scraping the sides of the bowl. Be careful not to over process the crust into a nut butter. Transfer “the dough” to a 9″ pie dish and flatten on the bottom and sides with your hands to make a pie shell. You can make a pretty rim using the fork. Set aside
  • Add the peanut butter, bananas, almond milk, vanilla extract, and salt to the bowl of a food processor. Process until smooth, pausing and scraping the sides of the bowl.
  • Pour the filling into the prepared crust. Smooth top with a spatula. Sprinkle with chocolate chips (optional). Cover with plastic wrap and freeze for 3-4 hours or until frozen.
  • Thaw on a counter for about 30 minutes before slicing and serving.
  • Yields 10 servings.

Nutrition per slice: 382 calories, 28g fat, 25g carbs, 12g protein, 12g sugar

Peanut Butter Cake
Perfect as a treat, after a workout out, or even breakfast.

Ingredients for cake:

  • 1 1/2 cups(150g) oat flour, or ground oats
  • 1/2 cup (75g) rice flour
  • 1/2 tsp salt
  • 1 tsp baking powder
  • 1/2 tsp baking soda
  • 1/2 cup (125g) all-natural peanut butter (smooth)
  • 1/4 cup (60ml) pure maple syrup, raw honey, or agave
  • 1/4 cup (65g) unsweetened applesauce
  • 1 cup (250g) Greek plain or vanilla yogurt
  • 2 tsp pure vanilla extract
  • 3 large eggs

Ingredients for frosting:

  • 1/2 cup (125g) Greek plain or vanilla yogurt
  • 1/4 cup (65g) natural peanut butter (smooth)
  • 1 tbsp pure raw honey

Instructions:

  • Preheat your oven to 350°F (180°C). Line an 8-inch square cake pan with parchment paper.
  • In a medium bowl, whisk together the oat flour, rice flour, salt, baking powder, and baking soda.
  • In a separate large bowl, combine the peanut butter, maple syrup, and applesauce. Use an electric mixer to beat until the mixture is smooth and creamy.
  • Add the Greek yogurt and vanilla extract to the peanut butter mixture. Mix until well combined.
  • Add the eggs one at a time, beating well after each addition until fully incorporated.
  • Gradually add the dry ingredients to the wet ingredients, mixing until just combined. Be careful not to overmix the batter.
  • Pour the batter into the prepared cake pan and spread it out evenly.
  • Bake in the preheated oven for 35-40 minutes.
  • Let the cake cool in the pan for 5 minutes, then transfer it to a wire rack to cool completely.
  • While the cake is cooling, prepare the frosting. In a small bowl, mix the Greek yogurt, peanut butter, and honey until smooth.
  • Once the cake has cooled completely, spread the frosting evenly over the top. Smooth the top with a spatula.
  • Yields 9 servings.

Nutrition per piece: 331 calories, 16g fat, 33g carbs, 15g protein, 11g sugar

Peanut Butter Banana Ice Cream
Naturally sweetened and decadent enough to satisfy a sweet tooth.

Ingredients:

  • 3 frozen (12 ounces) bananas
  • 3 tbsp (45 grams) all-natural peanut butter (smooth)
  • A splash of pure vanilla extract or a pinch of salt (optional)
  • 1 tbsp (15 grams) all-natural peanut butter (smooth) for drizzle toping (optional)
  • Nuts of choice or banana slices as toppings (optional)

Instructions:

  • Cut the frozen bananas into coins. Place in the bowl of a large food processor fitted with an “S” blade. Add in the peanut butter and optional vanilla and/or salt.
  • Process until the mixture is smooth, stopping to scrape down the sides of the food processor, as needed. It is ready to serve when it has a soft-serve consistency, which can take 2 to 3 minutes of processing.
  • Serve immediately as a soft-serve style dessert, or transfer to a sealed container and store in the freezer for 1 to 2 hours for a firmer, scoop-able ice cream. When serving, top with drizzled peanut butter, sliced bananas, or springle with chopped nuts.
  • To make the peanut butter drizzle, add about one tablespoon (or more if desired) of all-natural peanut butter (smooth)to a microwave safe bowl. Heat on high for 20 seconds. Stir. Heat again for 10 seconds. Stir. Repeat in 10 second increments until the peanut butter falls easily from your spoon then drizzle over the ice cream to be served.
  • The banana ice cream can be stored in an airtight container in the freezer for up to 2 weeks without the flavor being affected but see the notes in this post about making it scoop-able again.
  • Yields 3 servings.

Nutrition per serving: 201 calories, 8g fat, 33g carbs, 5g protein, 16g sugar

Try these recipes out and enjoy the delightful combination of taste and health. Feel free to use any other nut or seed butter you like instead of peanut butter. Cashew butter, almond butter, or sunflower seed butter will all work! Use a 1:1 ratio. Happy baking and happy indulging!

Be Fit. Be Strong. Be Well.
Adriana

The Sweet Truth About Sweet Potatoes

28 Wednesday Feb 2024

Posted by in Hearth Health, Nutrients, Nutrition, Recipes

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“Sweet potatoes are the world’s healthiest food.” — Dr. Mehmet Oz

Sweet potatoes, with their vibrant hues and sweet, earthy flavor, have long been cherished as a staple in kitchens worldwide. From comforting classics to innovative culinary creations, the humble sweet potato has emerged as a superfood and continues to captivate our taste buds and inspire culinary adventures.

Sweet Beginnings

The history of sweet potatoes traces back thousands of years. Believed to have originated in Central and South America, the orange-colored vegetable was first cultivated as early as 2500 BC by pre-Columbian civilizations such as the Incas and the Aztecs. In the 16th century, the Spanish explorers discovered the vegetable when traveling the Americas and named the “sweet potato” for its sweet taste and similarity to the potato consumed in Europe.

Sweet potatoes, also known as Ipomoea batatas, have since found their way into diverse cuisines and cultures, each adding its own unique twist to traditional dishes. From the sweet potato pie and sweet potato pie baked in the U.S. to Japan’s indulgent daigaku imo and India’s shakarkandi chaat, sweet potatoes play a starring role in a rich tapestry of global culinary traditions.

Yet, the name sweet “potato” can be misleading, as sweet potatoes are not related to regular potatoes. They belong to an entirely different botanical family altogether— the morning glory family, Convolvulaceae—and differ in appearance, taste, and nutrition.

Nutritional Powerhouse

Beyond their delicious taste and vibrant colors, sweet potatoes boast an impressive array of health benefits. Packed with vitamins, minerals, and dietary fiber, they are a nutritional powerhouse that supports overall well-being. Here are some reasons why sweet potatoes are regarded as a superfood.

  • Rich in Nutrients: Sweet potatoes are packed with essential vitamins and minerals including vitamin A, an essential for maintaining healthy vision and supporting immune function. In fact, one medium-sized sweet potato contains 400% of your daily recommended intake of vitamin A! They also provide vitamin C, potassium, and antioxidants, helping to combat inflammation and promote heart health, and are a good source of antioxidants, such as beta-carotene, which can help protect cells from damage caused by free radicals.
  • High in Fiber: High in dietary fiber, sweet potatoes can help keep your digestive system healthy, promote regular bowel movements, prevent constipation, and support overall gut health.
  • Low Glycemic Index: Despite their natural sweetness, sweet potatoes have a relatively low glycemic index (GI). This means they are less likely to cause a rapid spike in blood sugar levels compared to other starchy foods. Sweet potatoes can be a suitable option for individuals managing blood sugar levels or diabetes.
  • Versatile and Delicious: Sweet potatoes can be prepared and enjoyed in a variety of ways, making them a versatile ingredient in both savory and sweet dishes. From roasted sweet potato fries to mashed sweet potatoes to sweet potato pie, there are countless delicious recipes that feature this nutritious vegetable.
  • Promotes Eye Health: Sweet potatoes are an excellent source of beta-carotene, which is converted to vitamin A in the body. Vitamin A is essential for maintaining healthy vision, as it supports the function of the retina and helps prevent conditions like night blindness and age-related macular degeneration.
  • Supports Immune Function: The vitamin C content in sweet potatoes helps support the immune system and promotes the body’s ability to fight off infections and illnesses.

Daily Diet

One of the most appealing qualities of sweet potatoes is their versatility in adding them to your meals. Whether roasted, mashed, baked, or fried, incorporating sweet potatoes into your daily diet is not only delicious but also a simple way to elevate your nutrition and culinary experiences.

For a savory twist, try roasting sweet potato wedges with a sprinkle of smoked paprika and sea salt for a satisfying snack or side dish. Or, whip up a creamy sweet potato soup infused with warming spices like ginger and turmeric for a comforting meal on chilly evenings. Here are a few more simple ideas.

  • Roasted sweet potato fries: Cut sweet potatoes into thin fries and roast in the oven or in an air fryer with a little bit of oil and seasoning for a healthy alternative to regular French fries.
  • Sweet potato mash: Boil sweet potatoes until tender, then mash them with a little bit of butter, salt, and pepper for a delicious side dish.
  • Sweet potato toast: Slice sweet potatoes lengthwise and toast in a toaster or in the oven. Top with your favorite toppings.

Sweet potatoes also shine in sweet treats and desserts. Indulge in a slice of decadent sweet potato pie, fragrant with cinnamon and nutmeg, or savor the delicate sweetness of a Japanese-style sweet potato mochi.

So, whether you’re savoring a steaming bowl of sweet potato curry or indulging in a slice of sweet potato pie, take a moment to appreciate the magic of this extraordinary vegetable. Embrace the sweet goodness of sweet potatoes and let them inspire you to create delicious memories and culinary masterpieces, one bite at a time, and reap their nutritional benefits and fuel your body with wholesome goodness.

Be Fit. Be Strong. Be Well.
Adriana

Healthy and Scrumptious Desserts for the Upcoming Holiday Season

20 Monday Nov 2023

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The festive season is synonymous with indulging in delicious treats. However, for those seeking healthier alternatives that don’t compromise on flavor, especially steering clear of ingredients like milk, butter, flour, and refined sugar, the task of finding such desserts can seem daunting.

Fear not! Today, I’m sharing an assortment of delicious recipes that can be added to the holiday dessert table without sacrificing health goals. So, whether you’re celebrating Thanksgiving or spreading cheer during the December holidays, these tasty yet health-conscious treats are bound to impress your guests and satisfy your sweet cravings guilt-free during the upcoming festivities.

Almond Butter Date Truffles

Indulge in the simplicity of these almond butter date truffles, a healthier take on decadent truffles. With the natural sweetness of dates and the nutty richness of almond butter, these bite-sized delights are perfect for a guilt-free yet luxurious holiday treat.

Ingredients:

  • 10 Medjool dates, pitted
  • 1/2 cup oats (GF for gluten-free eaters)
  • 1/2 cup creamy almond butter
  • 1/3 cup honey
  • 1/4 cup cocoa powder

Instructions:

  • In a food processor, blend all ingredients until a dough forms.
  • Transfer dough to a bowl. Cover and store in the fridge for 15-20 minutes to harden.
  • Roll into 1-inch balls and place onto parchment paper.  Place back in the fridge to let harden further. 
  • Store in a parchment lined airtight container for up to 6 days.

Avocado Chocolate Mousse

Dive into a velvety indulgence with this surprising yet heavenly avocado chocolate mousse. Creamy avocados and cocoa powder come together to create a decadent treat that’s sure to please chocolate lovers.

Ingredients:

  • 2 ripe avocados
  • 1/4 cup unsweetened cocoa powder
  • 1/4 cup maple syrup or honey
  • 1 teaspoon vanilla extract
  • Pinch of salt
  • Fresh berries for garnish

Instructions:

  • Blend avocados, cocoa powder, maple syrup (or honey), vanilla extract, and salt in a food processor until smooth.
  • Spoon the mousse into serving cups and chill in the refrigerator for at least 30 minutes.
  • Garnish with fresh berries before serving.

Baked Cinnamon Apples

Experience the comforting aroma of baked cinnamon apples wafting through your kitchen. Simple yet full of flavor, this recipe turns crisp apples into a warm and fragrant dessert that’s both wholesome and satisfying.

Ingredients:

  • 4-5 apples, cored and sliced
  • 2 tablespoons coconut oil
  • 1 tablespoon cinnamon
  • 1/4 teaspoon nutmeg
  • Chopped nuts (walnuts or almonds) for topping

Instructions:

  • Preheat the oven to 350°F (175°C).
  • Toss the apple slices with coconut oil, cinnamon, and nutmeg until evenly coated.
  • Place the coated slices in a baking dish and bake for 25-30 minutes until tender.
  • Serve warm, topped with chopped nuts.

Banana Oatmeal Cookies

Health meets taste in these chewy and naturally sweet banana oatmeal cookies. Loaded with fiber from oats and the natural sweetness of ripe bananas, these cookies are a guilt-free delight.

Ingredients:

  • 2 ripe bananas, mashed
  • 1 1/2 cups rolled oats
  • 1/2 cup chopped nuts or seeds (e.g., almonds, walnuts, pumpkin seeds)
  • 1 teaspoon vanilla extract
  • 1 teaspoon cinnamon

Instructions:

  • Preheat the oven to 350°F (175°C).
  • In a bowl, combine mashed bananas, oats, nuts/seeds, vanilla extract, cinnamon, and salt. Mix well.
  • Drop spoonfuls of the mixture onto a baking sheet lined with parchment paper.
  • Bake for 15-20 minutes until golden brown.
  • Allow the cookies to cool before enjoying.

Chia Seed Pudding

A simple yet elegant dessert, chia seed pudding is a versatile dish perfect for the holiday season. With a base of chia seeds and almond/coconut milk, it’s a canvas for creativity, topped with your favorite seasonal fruits.

Ingredients:

  • 1/4 cup chia seeds
  • 1 cup unsweetened almond milk or coconut milk
  • 1 tablespoon maple syrup or honey
  • 1/2 teaspoon vanilla extract
  • Fresh fruit for topping

Instructions:

  • In a bowl, mix chia seeds, almond milk (or coconut milk), maple syrup (or honey), and vanilla extract.
  • Stir well and let it sit for 15 minutes, stirring occasionally to prevent clumps.
  • Refrigerate for at least 2 hours or overnight until it thickens.
  • Top with fresh fruit before serving.

Cranberry-Orange Chia Jam

Add a burst of tangy sweetness to your holiday meals with this vibrant cranberry-orange chia jam. Brimming with the seasonal flavors of cranberries and the citrusy zest of oranges, this naturally sweetened jam serves as a versatile topping, perfect for spreading on scones or as a complement to your festive desserts.

Ingredients:

  • 2 cups fresh or frozen cranberries
  • Zest and juice of 1 orange
  • 2-3 tablespoons maple syrup or honey (adjust to taste)
  • 2 tablespoons chia seeds

Instructions:

  • In a saucepan, combine cranberries, orange zest, orange juice, and sweetener over medium heat.
  • Simmer for about 10-15 minutes until the cranberries burst and the mixture thickens.
  • Remove from heat and stir in chia seeds. Let it sit for 10-15 minutes to thicken further.
  • Store in a jar in the refrigerator. Use as a topping for desserts or spread on toast.

Gingerbread Energy Bites

Embrace the festive spirit with these gingerbread energy bites! Packed with the cozy flavors of ginger and cinnamon, these bites offer a healthy twist to the beloved holiday treat. Perfect for a quick snack or a guilt-free dessert, these energy bites are a delightful addition to your holiday spread.

Ingredients:

  • 1 cup pitted dates
  • 1 cup raw almonds
  • 1 tablespoon molasses
  • 1 teaspoon ground ginger
  • 1 teaspoon ground cinnamon
  • 1/4 teaspoon ground cloves
  • Shredded coconut for rolling (optional)

Instructions:

  • Blend dates and almonds in a food processor until a sticky dough forms.
  • Add molasses, ginger, cinnamon, and cloves. Pulse until well combined.
  • Roll the mixture into small balls. Optionally, roll in shredded coconut.
  • Refrigerate for 30 minutes before serving.

No-Bake Pumpkin Pie Bites

Savor the essence of autumn with these delightful no-bake pumpkin pie bites. Combining the warmth of pumpkin pie spice with the natural sweetness of dates and pecans, these bite-sized treats offer a taste of the season without the need for an oven.

Ingredients:

  • 1 cup Medjool dates, pitted
  • 1 cup raw pecans
  • 1 cup pumpkin puree
  • 2 teaspoons pumpkin pie spice
  • 1 teaspoon vanilla extract
  • Unsweetened shredded coconut (optional, for coating)

Instructions:

  • In a food processor, blend dates and pecans until they form a sticky dough.
  • Add pumpkin puree, pumpkin pie spice, and vanilla extract. Blend until well combined.
  • Roll the mixture into small balls and coat with shredded coconut if desired.
  • Refrigerate for 30 minutes before serving.

Pistachio Chocolate Bark

Experience the magic of the season with this delightful pistachio chocolate bark. Rich, dark chocolate infused with crunchy pistachios, this bark embodies the essence of the holiday season. An easy-to-make treat that doubles as a delightful homemade gift, bringing joy to every chocolate lover’s heart.

Ingredients:

  • 2 (12-ounce package) semi-sweet or dark chocolate chips
  • 1/4 cup pistachios, roughly chopped
  • 1 1/2 teaspoon course sea salt

Instructions:

  • Place a sheet of parchment paper on a baking sheet and spray with cooking spray. Set aside.
  • Melt chocolate chips in a microwave or using a double boiler.
  • Continue to stir chips with a spatula as they melt.
  • Line a baking sheet with parchment paper and spread the melted chocolate evenly to about 1/4″ thick.
  • Sprinkle with course sea salt and pistachios.
  • Refrigerate about one hour until set, then break into uneven pieces and serve.

Pomegranate Sorbet

Chill out the holiday heat with a refreshing and vibrant pomegranate sorbet. Bursting with antioxidants and the tangy sweetness of fresh pomegranate, this frozen delight is a delightful palate cleanser between festive courses or a refreshing conclusion to a merry meal.

Ingredients:

  • 3 cups pomegranate juice
  • 1/2 cup maple syrup or agave syrup
  • Juice of 1 lime
  • Pomegranate arils for garnish

Instructions:

  • In a bowl, mix pomegranate juice, maple syrup (or agave syrup), and lime juice.
  • Pour the mixture into an ice cream maker and churn according to the manufacturer’s instructions.
  • Transfer to a container and freeze for a few hours until firm.
  • Serve topped with fresh pomegranate arils.

These dessert recipes offer a delightful twist to the traditional Thanksgiving spread and a blend of festive flavors perfect for the December holiday season while providing healthier alternatives for those looking to indulge without compromising on taste and catering to various dietary preferences. Enjoy spreading the holiday cheer with these guilt-free treats!

Be Fit. Be Strong. Be Well.
Adriana

Three-Ingredient Pumpkin Oatmeal Cookies

24 Tuesday Oct 2023

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These soft cookies are one of my one my go-to healthy treats. They are not only a wholesome treat but also incredibly easy to make!

Looking for a quick, healthy, and satisfying dessert option? These cookies are my one of my favorites and are about to become your new favorite treat! Soft, chewy, and packed with wholesome goodness, they arere incredibly easy to whip up. Whether you are a seasoned baker or a beginner in the kitchen, this recipe is perfect for satisfying your sweet cravings in a nutritious way. Plus, with the optional add-ins and a simple prep process, you can customize these cookies to your heart’s desire. I always add dark chocolate chips!! Let’s dive into the delightful world of these guilt-free delights!

Ingredients

  • 2 1/2 cups rolled oats (gluten free if needed)
  • 1 cup pumpkin puree (not pumpkin pie filling)
  • 3 tablespoon maple syrup (or agave nectar)

Optional Add-ins

  • For added texture, stir in 1 cup dark chocolate chips, raisins, nuts, or seeds.
  • For extra spice, mix pumpkin pie spice or cinnamon into the dough.
  • For super sweet cookies, swap out half the pumpkin with mashed banana.
  • For a protein cookie, add 1-2 scoops of protein powder into the dough.

Directions

  • Preheat the oven to 180°C/350°F and line a large baking sheet with parchment paper.
  • In a large mixing bowl, combine the oats, pumpkin, and syrup, and mix well.
  • If adding chips, raisins, nuts, seeds, or other options listed above, fold them through.
  • Form into small balls with your hands and place on the baking tray. Press each ball into a cookie shape with either your hands or the bottom of a glass.
  • Bake for 10 minutes. They will not spread and will not typically brown on top. They will not spread and will not typically brown on top and allow to cool on the sheet.

Storage

  • Store in refrigerator for up to one week.
  • Store in freezer for up to six months in a Ziplock bag.

Nutrition (With no add-ins)

  • Serving: 1 Cookie
  • Calories: 84
  • Carbohydrates: 16g
  • Protein: 2g
  • Fat: 1g
  • Sodium: 2mg
  • Potassium: 114mg
  • Fiber: 2g
  • Vitamin A: 3177IU
  • Vitamin C: 1mg
  • Calcium: 20mg
  • Iron: 1mg
  • Net Carbs: 14g

These cookies are not only a delight to your taste buds but also a boost to your overall well-being. With a handy storage guide and a snapshot of their nutritional value, you can enjoy these cookies while keeping your health goals in check. So, go ahead, bake a batch (or two) and savor the sweet essence of pumpkin, oats, and maple syrup in every bite. Perfect for a guilt-free snack or a quick energy boost, these cookies prove that healthy eating can be both delicious and simple. Try them out and experience the joy of indulging without compromise!

Be Fit. Be Strong. Be Well.
Adriana

My Favorite Paleo Recipes – Part 6: Desserts

10 Thursday Apr 2014

Posted by in Diet, Health and Wellness, Nutrition, Paleo, Recipes

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week109When I was little, I loved walking into our house and smelling scrumptious desserts baking in the kitchen. Chocolate Wacky Cake was one of my mom’s specialties, so was her Apple Cake! But those yummy desserts call for white flour, white sugar and other no-so-healthy ingredients. So while I have yet to replicate and perfect Mom’s recipes with healthier ingredients, I have discover other yummy desserts that I have made for my family and friends. And they include some of our favorite foods – chocolate, peanut butter, apples, bananas and ice cream – but of course not mixed together. Enjoy!

Baked Apples
Total comfort dish! Cut and core 4 large golden delicious apples and place in a crockpot. Sprinkle with cinnamon and nutmeg to taste. Toss with spoon so all apple pieces get the cinnamon and nutmeg. Turn crockpot on to high. In a blender add chopped 1/2 cup chopped walnuts and 1/2 cup pecan halves, mix so they are finely chopped. Add nut mix to bowl and add 1 tablespoon maple syrup, 1 tablespoon melted butter, 1/4 cup almond flour, and 1 teaspoon cinnamon and 1/2 teaspoon nutmeg and mix with fork. Spoon topping evenly on the top of the apples in the crockpot, cover and let sit on high for 2 hours. After 2 hours remove cover from crockpot and turn crockpot to low and let bake uncovered for 30 more minuets. Enjoy!

Banana Ice Cream
This is a must make! Peel 2 medium bananas and cut into medallions. Freeze until it hardens, about an hour or two. Remove and blend in a food processor or blender until smooth and creamy. Add 3 tablespoons almond butter and teaspoons honey and blend OR add 3 tablespoons unsweetened cocoa powder, 2 tablespoons coconut milk and ½ teaspoon vanilla. Both combos are delish or toss in fresh berries. You can also just eat just plain. Transfer to freezable container and freeze for a few more hours. Then serve and indulge!

Brownies with Peanut Butter Frosting
Who doesn’t love chocolate? Now you can indulge without the guilt. Preheat oven to 350° F. Line an 8×8 baking pan with parchment paper, leaving flaps overhanging the ends. In a food processor or Blendtec, pulse together 1 cup fine almond flour, 1/4 teaspoon sea salt and 1/4 teaspoon baking soda. Add in 1/2 cup dark chocolate chips and pulse until it is the texture of coarse sand. Add in 1 tablespoon cocoa powder, 1/4 cup honey, and 9 Medjool dates (pits removed, soaked 1 hour and drained) and pulse until combined. It won’t be very smooth yet. Add 3 large omega-3 eggs and 1/2 cup softened or melted coconut oil and pulse until smooth. Transfer the mixture to the prepared pan. Smooth into corners and flatten the top with a spatula. Bake for 20 to 30 minutes, checking occasionally after the 20 minutes to see if the center has set (it shouldn’t jiggle when you gently shake the pan). Once the center is set, remove from oven and let cool in pan, on a wire rack, for 2 hours before cutting. Eat as is or frost with peanut butter frosting

Peanut Butter Frosting
Beat 3/4 cup palm shortening and 3/4 cup smooth natural peanut butter (no sugar added) on high speed until creamy and smooth. Add 1/3 cup raw honey, 1/2 teaspoon pure vanilla extract and 1/8 teaspoon sea salt. Beat on medium speed for about 45 seconds to combine. Scrape down the sides of the bowl and continue beating on high speed until the frosting is thick and fluffy, about 3 to 4 minutes. You can use right away or place in the refrigerator for about an hour to let it firm up. Frost brownies and serve.

Pumpkin Tarts
Love, love, love pumpkin. Hence, this is a favorite of mine! Preheat oven to 350° F. Grease a 24 cup mini muffin pan with ghee (or butter if you eat dairy). Combine 2 cups fine ground almond flour, 1/4 teaspoon sea salt, 1/4 teaspoon baking soda and 1 tablespoon ground cinnamon in a medium bowl. In another bowl, combine the wet crust ingredients. Add 1/4 cup melted coconut oil, 5 tablespoons raw honey and 1 tablespoon pure vanilla extract to the dry ingredients and mix until thoroughly combined and you have a smooth dough ball. Using a small cookie scoop, drop a ball of dough in each mini muffin cup. Press down with a tart tamper, dipping the tamper in almond flour after every 2nd or 3rd tart to keep it from sticking. Bake the tarts in the pre-heated oven for exactly 5 minutes. Remove from the oven. The tarts will have puffed up quite a bit. Poke a hole in the bottom of each tart with a toothpick to release the steam. Go back and press each tart back down with the tart tamper. Let cool for 10 minutes on a cooling rack. Do not remove the tarts from the pan. While the tarts are cooling, combine 1/2 of a (15 oz.) can of pumpkin puree (about 1 cup), 1/2 cup coconut milk (canned, full-fat), 1/2 teaspoon pure vanilla extract, 1/8 teaspoon ground cloves, 1/8 teaspoon ground cinnamon, 1/4 teaspoon ground nutmeg, 1/8 teaspoon ground ginger, pinch of sea salt, 1 1/2 tablespoon maple syrup, 1/2 tablespoon arrowroot powder, 1 omega-3 egg and 1 omega-3 egg yolk in a medium bowl. Using the same small cookie scoop, fill the cooled tart shells all the way with the pie filling. Cook for 10 minutes, the centers will still be slightly wiggly. Let cool completely on a wire rack. Use a small paring knife to separate the tarts from the muffin tin and serve with a dollop of whipped crust.

Be Fit. Be Strong. Be Well.
Adriana

My Favorite Paleo Recipes – Part 4: Appetizers

03 Thursday Apr 2014

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week108Sweet, salty, crunchy, soft, gooey, hot or chilled, who doesn’t love tempting appetizers to pick at and on before your long awaited dinner is served? I am definitely guilty as being one of those dinnertime eaters who will indulge in so many appetizers that by the time the main course arrives I am way too full to eat any further (Doggie bag, please?). Why even order an entrée when you can make a meal just on eating delicious apps when you are sitting at the table famished, right? Or perhaps you are one of the lucky ones who can eat both appetizers and a main course meal with plenty of room still for dessert! Whichever eater you may be, just make certain the apps you devour are healthy and nutritious like some of my favorite Paleo appetizer recipes below. Inbox me with your own favorites!

Avocado Deviled Eggs
This recipe can easily be doubled! Peel 3 omega-3 hard-boiled eggs. Slice long ways in half. Give a gentle squeeze into a small bowl to pop out the yolk. Use a fork to mash the yolk, 1/2 avocado and salt and pepper to taste. Squeeze in the juice of 1/2 lime and add hot sauce to taste. Mix well and spoon mixture into a Ziploc baggie. Cut off the tip and piped it into the egg halves. Sprinkle with a little paprika for garnish. Chill until ready to serve.

Bacon Meatballs with Mango Honey Mustard Sauce
These are always a hit! Preheat your oven to 350° F. Place 6 slices of pork or turkey bacon (cut into 1 inch pieces) into a large skillet and cook over medium heat. Once bacon has rendered some fat in the pan, add 1/2 diced yellow onion. Mix together and poke at it randomly to be certain the bacon and onions don’t brown too much or burn. Once bacon is cook through, place bacon and onions on a plate lined with a paper towel to soak up some excess fat and cool. Next place 1.5 pounds ground beef or turkey into a large bowl. Add cooled bacon and onions, along with 1 omega-3 egg, 1/4 cup almond flour, 1 teaspoon cumin, 1/2 teaspoon chili powder, and salt and pepper to taste. Use your hands to mix together thoroughly. Then roll into little bite size balls and place on a parchment paper lined cookie sheet. Bake for around 10-15 minutes, depending on the size of the meatballs. Enjoy!

Shrimp Cocktail
Great for dinner parties!Combine 6 ounces tomato paste, 3 tablespoons apple cider vinegar, 1/3 cup water, 1 teaspoon cinnamon, 1 teaspoon allspice and salt to taste to create a Paleo ketchup. Add 1 tablespoon grated horseradish root. Taste and adjust seasonings to suit your taste. Chill until ready to serve with 30 to 40 pre-cooked deveined shrimp.

Stuffed Mushrooms with Sausage and Spinach
This is a good amount of prep but worth it in the end. Preheat oven to 400° F with the rack in the center of the oven. PART 1: Place a foil-lined baking sheet onto the rack to preheat. Wipe the tops clean of 5 medium Portobello mushrooms with a damp cloth. Remove the stems then the gills with a spoon. With a sharp paring knife, cut a shallow “X” on the top of each mushroom. Brush avocado oil (or your favorite fat) all over the mushrooms and season the tops and bottoms with salt and pepper to taste. Place the mushrooms on the preheated baking sheet in the oven, gill side up, and baked for 10 minutes. Flip each mushroom and bake gill side down for 10 additional minutes. Remove tray from the oven and let the mushrooms cool to room temperature. PART 2: While the mushrooms are baking, make the stuffing. Heat a couple tablespoons of ghee (or your favorite fat) in a large skillet over medium heat and sautéed 1/2 small onion minced with salt and pepper until soft and translucent. In a medium bowl, add 1 pound raw pork or chicken sausage (removed from casing) plus the following seasonings: 1 teaspoon green peppercorns, 1 teaspoon dried chives, 1 teaspoon basil, 1 teaspoon tarragon, 1 teaspoon parsley, 1 bay leaf, 1 teaspoon dill weed and 1 teaspoon garlic powder. Mix in 2 large omega-3 egg lightly beaten, 8 ounces fresh spinach, 1 tablespoon coconut flour (optional), salt and pepper to taste. Transfer mushrooms onto another baking sheet lined with foil and tope with stuffing on each cap. Pressing stuffing down to make more compact. Baked at 350° F for 45 minutes. Top with your favorite marinara sauce and serve immediately.

Zucchini Roll Ups
This recipe is super delish! Heat grill. Remove ends and slice 2 zucchinis into 1/4 inch thick strips lengthwise with a knife or mandoline. Place zucchini in a bowl with 3 tablespoons of olive oil, a pinch of garlic powder and salt and pepper to taste. Mix using your hands, coating the zucchini. Place 4 Italian sausages on the grill along with zucchini. While the zucchini and sausages are cooking, make the pesto. Add 1/2 cup walnuts, 1 garlic clove and1 cup fresh basil to a food processor. Add 1/3 cup olive oil while the food processor is running. Next add juice of 1 lemon and salt and pepper to taste. After zucchini has cooked 4 to 5 minutes and has begun to show grill marks, flip over. Once zucchini and sausage are completely cooked through, remove and cool. After cooling, use a spoon to spread the pesto down the center of the zucchini strip and cut off an inch or so piece of sausage. Place the sausage in the middle of the zucchini so the cut sides are facing toward the outer ridges of the zucchini. Wrap the zucchini around the sausage and use a toothpick to hold it in place. Makes 11-12 rolls.

Be Fit. Be Strong. Be Well.
Adriana

My Favorite Paleo Recipes – Part 3: Lunch

31 Monday Mar 2014

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week107I must admit, I’m a pushover for salads. They truly are one of my favorite meals, especially when it’s made with fresh spinach and lots of healthy goodies tossed in – such as chicken, shrimp, eggs, nuts, tomatoes, citrus and other endless options. So having a salad when eating Paleo is actually pretty easy for me. But there is more to lunch choices than just salads, right? Check out the Paleo recipe suggestions below that perfect for lunch. I’ve included just one salad must-have and other options – all delish!

Almond Flax Crust Pizza
Heat oven to 425° F. Combine flaxseed 1-1/4 cups flaxseed meal, 1 cup almond flour/meal, 1 teaspoon sea salt, 2 teaspoon natural baking powder and 1 teaspoon Italian mixed dried herbs together until lump-free. Beat together 3 omega-3 eggs, 3 tablespoons melted coconut oil, 1 tablespoon honey and 1/2 cup water until smooth. Pour liquid mixture into dry mixture. Blend well until smooth. Press into desired shape. Place on a pre-greased or non-stick pizza pan or sit on a silicon baking mat. Bake for 15 minutes in the center of the oven until cooked. Add favorite toppings of choice – such as grilled chicken, green peppers, red onions and marina sauce – and then return to the oven to bake for an additional 10-15 minutes. Yum!

Cream of Mushroom Soup
Perfect for a chilly day! In a large pot, sauté 1 diced onion, 2 cups thinly sliced mushrooms and 1 diced celery stalk in 1 tablespoon of organic butter or coconut oil for 5 minutes until translucent and tender. Add 6 to 8 cups of homemade chicken stock or 2 quart of organic chicken broth and 15 to 20 chopped asparagus spears, 2 cups of chopped chicken. Bring to a boil. Turn heat to low and simmer for 10 minutes. Add 2 cups of chopped fresh spinach, 1 can of coconut milk and turn heat up to return to a boil. Salt and pepper to taste. Reduce heat to low and simmer for another 3 to 4 minutes. Turn off heat and allow mixture to cool for 10 minutes.

Grilled Chicken Salad Wraps
This recipe is super easy! Mix 1/2 cup chopped grilled chicken, 3 tablespoon chopped Fuji apples, 2 tablespoon chopped red grapes, 2 teaspoon honey, and 2 tablespoon almond butter together in a bowl. Place filling onto individual Romaine leaves and wrap around close. That’s it!

Spinach and Salmon Salad with Arugula Pesto
In a food processor, blend 2 cups packed fresh arugula, 1 clove garlic and 1/4 cup walnuts until finely chopped. With the machine running, gradually add the 1/2 cup olive oil, processing until well blended. Transfer pesto to bowl and stir in salt and pepper to taste. A quick side note, the pesto can be made a couple days in advance, just cover and refrigerate! For the salad, combine 3 cups spinach, 2 cups micro greens, 1 cup shredded cabbage, 1 carrot shredded. 1 cup chopped steamed green beans, and 1/2 cup pepitas in a bowl. Add 4 tablespoons of pesto and toss greens until well combined. Place in refrigerator or set aside while you prepare fish. Finally, for the salmon, salt and pepper both sides of 2 freshwater salmon filets and lay on baking sheet. Top each filet with 1 tablespoon of arugula pesto and spread over the top. Cook the fish under a broiler for approximately 5 minutes, depending on how thick filet is, or until fish is flaking and opaque. Top salad with fish.

Turkey Sliders
In a large bowl, combine the 8 to 10 ounce ground lean turkey meat, 2 tablespoons fresh chopped oregano and 2 minced garlic cloves, and mix with your hands until fully combined. Form into two patties and set aside. Heat a grill to medium high heat. Spray 4 thick slices of zucchini (or eggplant, summer squash, etc.) on both sides with olive oil and sprinkle with salt and pepper to taste. Grill zucchini 2 to 3 minutes each side until there are nice grill marks and the zucchini still holds its shape. Add the turkey burgers to the grill, cooking 3 to 5 minutes per side, until cooked. Serve between zucchini slices and add your preferred toppings (sliced tomato, avocado, etc.). Serves 2. Enjoy!

Be Fit. Be Strong. Be Well.
Adriana

My Favorite Paleo Recipes – Part 2: Snacks

27 Thursday Mar 2014

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week106Who doesn’t love to snack? That little indulgence in-between meals to help keep metabolism energy levels going and consistent. Some people love sweet, some love salty, and many love both as long as it’s delicious – but more importantly, healthy! Below are some of my favorite and simple recipes for a healthy snack Paleo-style! Remember to send me your own favorite Paleo snack recipes. Enjoy!

Baked Zucchini Chips
For the chip eater in your home! Preheat oven to 225° F. Line a baking sheet with parchment paper or nonstick foil, and spray with canola oil. Set aside. Slice 1 zucchini into thin medallions, about the thickness of a quarter. Place slices on baking sheet sprayed with and spray tops lightly with additional cooking spray. Sprinkle with seasonings of your choice. Place in preheated oven and bake 45 minutes. Rotate baking sheet, and bake an additional 30-50 minutes, until chips are browned and crisped to your liking. These are best eaten within a couple hours of removing from the oven, as they start to get chewy if left out. One zucchini yields one serving, 1/4 to 1/3 cup of chips depending on the size of your squash.

Carmel Apple Dip
Perfect in the fall and year round! Combine 1 cup pitted Medjool dates (about 8 to 10), 2 tablespoon full fat canned coconut milk, 1/4 teaspoon sea salt, and 1/2 teaspoon pure vanilla extract in the bowl of a food processor and process until smooth. Scrap down the sides if needed. Scoop out and place in a bowl. Serve with your favorite sliced apples and enjoy! Store extra in an airtight container in the refrigerator for up to two weeks.

Cauliflower Popcorn
A healthy makeover of a family favorite! Soak 1/4 cup raw cashews in 1/4 cup of water for 1 to 2 hours. Pour off the soaking water, and transfer your soaked nuts to a blender. Add another 1/4 cup of water and 1/2 teaspoon sea salt to your nuts in the blender. Blend until smooth. In a large bowl, pour the cashew mixture over the 1 head of cauliflower cut into florets and toss to coat. Spread out on teflex sheets or parchment paper. Dehydrate at 115° F for 12 to 24 hours.

Cinnamon Glazed Almonds
These are simply irresistible! In a saucepan, mix 1/2 cup water, 1 to 2 tablespoons cinnamon and 1 cup coconut palm sugar and bring to a boil. Stir in 2 cups soaked raw almonds and reduce heat to medium. Continue stirring mixture for about 25 to 30 minutes until mixture becomes very chunky. All liquid must evaporate to cause mixture to crystallize on the almonds. Immediately spread the almonds out on a sheet with aluminum foil or wax paper. Allow to cool for at least 5 minutes before eating. Serves 6.

Energy Bars
Running around during the day? Make these ahead of time to bring with you! Place 2 cups hulled fresh strawberries and 13 pitted Medjool dates (about 2 cups) into a food processor or high-powered blender. Process into a slightly chunky puree and not completely smooth. Pour fruit puree into a bowl and evenly mix in 1/4 cup flax seeds, 3/4 cup pumpkin seeds, 1/2 cup sesame seeds, and 1/8 cup chia seeds. Add sea salt to taste (optional) if you are using salted pumpkin seeds. Spread the mixture onto a food dehydrator tray lined with parchment paper or a dehydrator sheet. The mixture should be about one-eighth-inch thick. Dehydrate at 105° F for about 24 hours. After about 12 to 18 hours and when the top is no longer sticky to the touch and the bottom can easily peel off the parchment/dehydrator sheet, flip the mixture over so the top is now the bottom. This will help evenly dehydrate both sides. The bars are done when they have a fruit leather texture, not completely crispy like a cracker. Cut into bars using a pizza cutter and store in an airtight container, in a cool dark place. Can be stored six months to one year and less if not in an airtight container and the environment is warmer than 70° F.

Raw Cashew Balls
These are great for picnics! Place 1 cup pitted and chopped Medjool dates in a food processor and process until smooth. Add 1 cup cashews and 1/2 cup cashew butter. Process until the mixture forms a dough ball. Once a dough ball has formed, move the dough to a plate and form the mixture into 16 equal sized balls, refrigerate for at least an hour to harden and enjoy! You can also substitute the cashews and cashew butter for almond and almond butter.

Stuffed Apples
This is super easy and one of my favorites as I love the combination! Select your favorite apple (mine are the green Granny Smith!), one for each person you will be serving. Wash, dry and core the center of the apple without cutting it open. Scoop your favorite nut butter in center (I use almond). That’s it! It’s ready to eat! Wrap it in plastic if you are taking it on the go.

Be Fit. Be Strong. Be Well.
Adriana

My Favorite Paleo Recipes – Part 1: Breakfast

24 Monday Mar 2014

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week105If you are a regular follower of my blog, you will know that me eating Paleo didn’t happen overnight; it took years of trial and error plus refinement to determine what works best for my body and myself. If you are also a fellow Paleo eater, or are curious as to what one eats when following the Caveman Diet, I am going to share with some of my favorite go-to foods for breakfasts, snacks, lunches, dinners and desserts in a five part series. First up, breakfast. These are all delish! Inbox me with your own favorite Paleo breakfasts!

Cinnamon Roll Smoothie
This is a super easy recipe and is like dessert for breakfast! In a mixture, add: 1/2 cup almond milk, 1/2 cup coconut water (or more almond milk), 1 frozen banana, 1 tablespoon hemp seeds (or nut of choice), 1/2 teaspoon chia seeds, 1 tablespoon raisins, 1/2 teaspoon pure vanilla extract, 1/2 teaspoon cinnamon (or more to taste), 1 scoop vanilla Fat Flush Body Protein (or your favorite protein powder) and a handful or two ice. Blend all. Serve with more raisins and a sprinkle of cinnamon.

Almond Zucchini Bread
Moist and delish! Preheat oven to 350° F and grease two mini bread loaf pans. Combine 1 1/2 cups almond flour, 1 1/2 teaspoons baking soda, 1/2 teaspoon salt and 1 teaspoon cinnamon in a small bowl and set aside. Combine 3 omega-3 eggs, 3 tablespoons maple syrup, 1 mashed banana and 1 tablespoon melted coconut oil in a stand mixer and beat on medium for about 2 minutes. Or combine in a large bowl and whisk together vigorously. Add 1 cup grated zucchini (water squeezed out) and mix until combined. Pour dry ingredients into wet and mix until incorporated. Pour batter into loaf pans. Bake for 32-35 minutes until a toothpick comes out clean. Remove from oven and let cool for 5 minutes. Transfer bread out of loaf pan and cool on wire rack. Makes 2 mini loaves.

Scrambled Egg Whites with Spinach, Tomatoes and Turkey
One of my ultimate favorites! Brown 1 pound lean ground turkey in a medium skillet until cooked through and lightly browned. Drain excess juices from the pan. Place turkey in a bowl and set aside. Wipe the pan clean with a paper towel. Scramble 8 egg whites until dry. Add scrambled eggs to cooked turkey. In a small skillet coated with cooking spray, lightly sauté 2 coarsely chopped tomatoes, 2 c. shredded spinach and 1 clove garlic, minced or pressed through garlic press. In a large skillet combine all ingredients and mix until evenly distributed. Season with sea salt and pepper to taste and serve immediately. Serves 6.

Bacon and Heirloom Tomato Frittata with Basil
Preheat oven to 350° F. In a medium bowl whisk 12 large omega-3 eggs together and add 1 clove of the minced garlic, 2 tablespoons chopped fresh basil, 1 tablespoon chopped fresh parsley, 1/2 teaspoon sea salt and freshly cracked black pepper to taste. Cut 1/2 pound turkey bacon (8 slices) into 1/4 inch strips and cook in a 10 inch, cast iron skillet until almost crispy and much of the fat has rendered. Using a slotted spoon, scoop out the bacon into a separate dish and reserve. Drain all but two tablespoons of the fat. Add 1 medium diced red onion diced and cook in the remaining bacon fat on medium heat until soft, about 3 minutes. Add another 1 clove of the minced garlic and cook for another minute. Add the bacon back to the pan and spread out evenly. Gradually pour the egg mixture into the hot pan and allow to cook on medium until the edges begin to cook and the eggs have cooked about halfway. Gently place heirloom tomatoes (in different sizes and colors cut into thick 1/2 inch slices) and onion slices on top of the eggs. Top with a few of the fresh basil leaves. Place the skillet in the oven and cook for approximately 20 minutes until the middle of the frittata is cooked. Remove from the oven and let the frittata set up and cool off slightly for about 5 minutes. Top with more fresh basil leaves and serve warm. Serves 6-8.

Banana Pancakes
Sift together 1 1/4 cup blanched almond flour, 1/4 cup coconut flour, 1/2 teaspoon baking soda and 1/4 teaspoon sea salt. In a medium bowl, whisk together 1 cup full fat coconut milk, 1 ripe mashed banana (about 1/2 cup), 3 large omega-3 eggs, 1 teaspoon vanilla extract and 1 tablespoon raw honey (optional). Pour 1/4 cup of batter onto a heated griddle greased with cooking spray. Cook the pancakes for 2-3 minutes per side until bubbling stops. Serve plain or top with honey, berries, walnuts, or almond butter. Serves 4-6.

Coconut Waffles
Mix together 1/2 cup coconut flour, 1/2 cup vanilla Fat Flush Body Protein (or your favorite protein powder), 1/4 cup fresh or canned pumpkin puree, 1/2 cup almond milk, 2 omega-3 eggs, 1 teaspoon vanilla extract, 1/4 teaspoon baking soda, and cinnamon to smell and taste. Pour about 1/3 cup batter into a heated waffle maker. Heat until no more steam rises from the waffle maker. Serve plain or top with honey, berries, walnuts or almond butter.

Be Fit. Be Strong. Be Well.
Adriana

Three Favorite Clean Eating Recipes for Breakfast

17 Monday Jun 2013

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week69One of the tricks of the fountain of youth is what you eat. You truly are what you consume, especially as you age since your body isn’t as forgiving. Your metabolic rate decreases and your ability to breakdown and digest foods is greatly reduced. Weight now can pack on quicker and muscle tone can be harder to retain. Hence even more of a reason to eat clean.

When eating clean, your daily meals area a combination of lean means, complex carbohydrates and healthy fats which keeps blood sugar levels stable and wards off hunger. The foods are natural, free of added sugars, hydrogenated fats, trans-fats and anything else that is unnatural, unnecessary and unhealthy. Meals are more frequent, three main ones and two to three small snacks a day, to rev up your metabolism and curb your appetite.

One of my own fun tasks with my clean eating diet is finding recipes that feel like I’m indulging then restricting. It’s all about getting creative, inventive and experimenting. Below are just three of my favorite morning recipes that I are simply delicious and yet clean!

Scrambled Egg Whites with Spinach, Tomatoes and Ground Turkey: Cook 1 pound lean ground turkey in a medium skillet until cooked through and lightly browned. Drain excess juices from the pan. Place turkey in a bowl and set aside. Wipe the pan clean with a paper towel. Scramble 8 egg whites until dry. Add scrambled eggs to cooked turkey. In a small skillet coated with cooking spray, lightly sauté 2 coarsely chopped tomatoes, 2 c. shredded spinach and 1 clove garlic, minced or pressed through garlic press. In a large skillet combine all ingredients and mix until evenly distributed. Season with sea salt and pepper to taste and serve immediately. Serves 6. Nutritional facts (per serving): 114 calories, 8 calories from fat, 24g protein, 2g carbs, 0.59g dietary fiber, 1g sugars, 120mg sodium.

Blueberry Almond Pancakes: Heat a pancake griddle to 375. In a blender, blend together 6 egg whites, ½ c. old fashioned oatmeal (not instant), a splash of vanilla extract, pinch of cinnamon powder, pinch of stevia, 1/4 tsp. baking soda, and 1/2 tsp. flaxseed oil. After coating griddle with cooking spray, drop batter by spoonful onto the pan. When bubbles start to form, place evenly on pancake about 1 tbsp. fresh blueberries. Let them set in before flipping the pancake. When ready to serve, top with additional blueberries and sliced almonds. Makes 1 service of 6 pancakes, depending on the size. Nutritional facts (per serving): 287 calories, 3g fat, 37g carbs, 28g protein.

Apple Pumpkin Muffins: Preheat oven to 375. Line muffin pan with paper or silicon liners or coat with cooking spray. Combine 1 c. old fashioned oatmeal (not instant), 1/2 c. canned pumpkin, 1/2 c. unsweetened applesauce, 1/2 c. milk or milk alternative or 1/2 c. apple juice, 2 large egg whites + 1 yolk (lightly beaten),  and 2 tbsp.+ 1 tsp. canola oil. Mix until all ingredients are blended. Measure and mix all dry ingredients:  1 tbsp. double-acting baking powder, 1/2 tsp. baking soda, 1 tsp. cinnamon, 1/4 tsp. ground nutmeg, 1 tsp. pumpkin spice, 1/2 c. amaranth or quinoa flour, 1/4 c. whole wheat flour and 1/4 c. maple sugar flakes. Make a well in the center and pour wet ingredients into dry. Add dried fruit if desired. Mix until dry ingredients are just moistened. Fill muffins cups 2/3 full. Bake 15 – 20 minutes or until lightly browned on top. Makes 12 muffins. Nutritional facts (per serving): 189 calories, 78 calories from fat, 6g protein, 21g carbs, 2g dietary fiber, 8g sugars, 25mg sodium.

Have a favorite eat clean recipe? Please share below!

Be Fit. Be Strong. Be Well.
Adriana