I just don't know what it is! For some reason, I have been craving healthy brownies. I had one recently made by a paleo kitchen near where I live made with cocoa powder, a ton of vegetables and a little coconut flour and oil. SO delicious! I've been wanting to find my own version that was quick, easy and still healthy for you with no butter, sugar, oil and very little flour. So I give you...the flax/teff brownie!
Now, this is a bit of an acquired taste, but I LOVE them! They're not dense, fudgy and heavy like your typical brownie, which I no longer care for. This is light, cakey and goes amazingly well with a cup of tea or glass of almond milk. It's just a hint of sweet because it's NATURALLY sweetened - nothing overwhelming or in your face. Try this next time you get a hankering for a warm baked good!
Ingredients:
1 Large mug (the larger the better, like a soup mug - flax and baking powder RISE!)
Spray coconut oil or other light spray to grease your mug
2 T Ground flax
2 T Teff flour (Here's why I prefer teff: The health benefits of teff are something of a wonder, and if I'm going to use flour in anything, it's going to be this one! It's one of the highest protein containing grains, is packed with calcium, thiamin (aids in healthy nervous and cardiovascular health) and iron that is easily absorbed by the body with teff. It also aids in controlling blood sugar levels! So no glucose crashes!! I LOVE TEFF!!!)
1 T of a rich, high % cocoa powder
1/4 c Unsweetened all natural applesauce
2 T egg whites
1 t Maple extract (This was somewhat of a random addition if you have it. You can use a tsp of molasses or another rich extract. It gives a nice depth to the cocoa flavor and adds a richness to the brownie.)
1 t Baking powder
1 t Unsweetened almond milk (may need more depending on the thickness of the brownie when mixing - just add a splash at a time - your brownie should be a thick, "brownie-like" consistency)
1 t Earth balance if you prefer a little buttery flavor (DO NOT OVERDO THIS. A little goes a long way and don't forget our purpose here is a healthy treat or breakfast!)
Directions:
Mix all of your ingredients in your mug and pop in the microwave for 1 min 15 sec. Feel free to experiment with the time going 15-30 seconds at a time because every microwave is different. I removed mine when it was still a little wet on the top and it finished cooking on it's own as I let it sit on the counter for a couple of minutes. That way you're left with a slightly moist and fluffy cake - you do NOT want this to get dried out or you will be disappointed.
I wish I had pictures for you today! I ate my brownie too fast and realized that I had not taken any pictures! It was too delicious! Hope you enjoy!
Thursday, August 8, 2013
Tuesday, August 6, 2013
Get Moving!
It's funny how easy it is to view summer as this time where all you do is lay around on the couch beating the heat watching movies, going on vacation and just "getting some rest". Why on earth do we need 3 1/2 months of rest?! The bottom line is, we don't, and it's all in your attitude and your approach to life of how you treat your summer and yourself. YOU are worth more than a bag of potato chips with a movie. YOU are worth more than pigging out at the summer family bbq 'because you only do it once a year'.
Being physically active is important for you mentally and physically like we've read over and over again, and the important thing is to just Get Moving. We all have different fitness goals and below I posted some ways that you can get up, moving and active based on where you currently are in your level of fitness or where you want to be. A little bit of time spent up and around can change your attitude for the day, the manner in which you treat others, and give you a refreshed energy like you've never known before! Just find what works for you and roll with it! Soon you'll be begging others to join you and then the rest, as they say, is history!
Beginner Fitness (you're out of shape, never worked out or done much before, injured or wanting to take it easy)
Light swimming: Walk some laps, grab a pool noodle/kick board and push it back and forth as you walk
A walk around the neighborhood: Take the dog and kids! Even they want to stay fit!
Gentle yoga: There are plenty of ways to do this for free. Find a local free yoga class, youtube or google! Check out http://www.lululemon.com/giftofyoga if you have a lululemon store near you or visit http://www.doyogawithme.com/ for some great instructors and easy to follow practices.
Be a kid again!: Pick up a jump rope, hula hoop or other fun outdoor toy and get busy!
Dance around your house or clean: Let's face it. Something ALWAYS has to be done around the house. The oven needs to be cleaned, laundry needs to be done, those vents are starting to look a little dusty...and so much more! Why not get up and do it?! You'd be amazed at how you can wear yourself out just doing things around the house!
Intermediate Fitness (you work out fairly regularly, are more in shape, like more sports and "gym-like" activities)
Join your gym or local rec center: If you're not quite sure what you're doing in an open gym, or that comfortable, join some group classes or hire a personal trainer! USE YOUR RESOURCES! Hiring a personal trainer (your local rec center should always have a deal on this - it is affordable I promise!) allows you to ask questions and get a fitness program tailored to your every workout desire. Group classes are fun to just jump in and have FUN while getting in shape!
Go for a hike: Find some nearby trails and explore. Take the kids, your friend, husband, etc and throw on some tennis shoes and sunscreen and sweat for a couple of miles.
Begin biking: I have a new-found passion for mountain-biking and love the low-impact it has on my knees while still getting one of the best workouts I can get.
Horseback-riding: I've ridden since I was 8 years old, and you'd be surprised at the workout you can get from the back of an animal!
Advanced Fitness (you've been working out for a while, like to challenge yourself and work hard)
Two-a-days: Like to workout and work hard? Try a two-a-day every once in a while! It doesn't even necessarily have to be two hard workouts a day. Complete your scheduled workout in the morning and then try an intermediate fitness activity in the afternoon!
Advanced classes: Attend a more difficult, upper level exercise class at a local studio or gym. Barre classes, kickboxing, core power and bikram yoga, cross-fit, etc...your options are endless!
Train for a 5k or higher: Ever watch those color run videos? Why not go be apart of one?? Whether you're a seasoned veteran or just getting into running, setting a goal of your next race can motivate you to keep going with your fitness goals. I swear they are coming up with new 5k ideas every day!
Start a neighborhood fitness group: Know some moms who would really like to start getting active and look to you for help? Help them! Get a morning group together to lead them in a quick pilates class at your home, follow a cool workout DVD, go for a jog or hike together and help others reach their fitness goals like you have! This will keep you motivated to always keep going.
Whether it takes you a million different try's or you find what you love to do to stay active at the first shot, all that matters is that you get up and GET MOVING! You will be happier and healthier because of it and thank your body and mind for giving you the courage to try something new, the motivation to set goals and the power to attack it and go for it! You are worth it!
Comment below and let me know what you think and what you would like to see on the blog next! This is designed with YOU in mind to answer any food, fitness and lifestyle questions!
Being physically active is important for you mentally and physically like we've read over and over again, and the important thing is to just Get Moving. We all have different fitness goals and below I posted some ways that you can get up, moving and active based on where you currently are in your level of fitness or where you want to be. A little bit of time spent up and around can change your attitude for the day, the manner in which you treat others, and give you a refreshed energy like you've never known before! Just find what works for you and roll with it! Soon you'll be begging others to join you and then the rest, as they say, is history!
Beginner Fitness (you're out of shape, never worked out or done much before, injured or wanting to take it easy)
Light swimming: Walk some laps, grab a pool noodle/kick board and push it back and forth as you walk
A walk around the neighborhood: Take the dog and kids! Even they want to stay fit!
Gentle yoga: There are plenty of ways to do this for free. Find a local free yoga class, youtube or google! Check out http://www.lululemon.com/giftofyoga if you have a lululemon store near you or visit http://www.doyogawithme.com/ for some great instructors and easy to follow practices.
Be a kid again!: Pick up a jump rope, hula hoop or other fun outdoor toy and get busy!
Dance around your house or clean: Let's face it. Something ALWAYS has to be done around the house. The oven needs to be cleaned, laundry needs to be done, those vents are starting to look a little dusty...and so much more! Why not get up and do it?! You'd be amazed at how you can wear yourself out just doing things around the house!
Intermediate Fitness (you work out fairly regularly, are more in shape, like more sports and "gym-like" activities)
Join your gym or local rec center: If you're not quite sure what you're doing in an open gym, or that comfortable, join some group classes or hire a personal trainer! USE YOUR RESOURCES! Hiring a personal trainer (your local rec center should always have a deal on this - it is affordable I promise!) allows you to ask questions and get a fitness program tailored to your every workout desire. Group classes are fun to just jump in and have FUN while getting in shape!
Go for a hike: Find some nearby trails and explore. Take the kids, your friend, husband, etc and throw on some tennis shoes and sunscreen and sweat for a couple of miles.
Begin biking: I have a new-found passion for mountain-biking and love the low-impact it has on my knees while still getting one of the best workouts I can get.
Horseback-riding: I've ridden since I was 8 years old, and you'd be surprised at the workout you can get from the back of an animal!
Advanced Fitness (you've been working out for a while, like to challenge yourself and work hard)
Two-a-days: Like to workout and work hard? Try a two-a-day every once in a while! It doesn't even necessarily have to be two hard workouts a day. Complete your scheduled workout in the morning and then try an intermediate fitness activity in the afternoon!
Advanced classes: Attend a more difficult, upper level exercise class at a local studio or gym. Barre classes, kickboxing, core power and bikram yoga, cross-fit, etc...your options are endless!
Train for a 5k or higher: Ever watch those color run videos? Why not go be apart of one?? Whether you're a seasoned veteran or just getting into running, setting a goal of your next race can motivate you to keep going with your fitness goals. I swear they are coming up with new 5k ideas every day!
Start a neighborhood fitness group: Know some moms who would really like to start getting active and look to you for help? Help them! Get a morning group together to lead them in a quick pilates class at your home, follow a cool workout DVD, go for a jog or hike together and help others reach their fitness goals like you have! This will keep you motivated to always keep going.
Whether it takes you a million different try's or you find what you love to do to stay active at the first shot, all that matters is that you get up and GET MOVING! You will be happier and healthier because of it and thank your body and mind for giving you the courage to try something new, the motivation to set goals and the power to attack it and go for it! You are worth it!
Comment below and let me know what you think and what you would like to see on the blog next! This is designed with YOU in mind to answer any food, fitness and lifestyle questions!
Sunday, August 4, 2013
Stuffed mushroom kick!
So recently I've been on this whole "stuffed portobello" kick and have been having fun with combinations! As I'm going about my day, an idea of "I could stuff this in a mushroom..." will pop into my head, and I write it down to try! A few days ago I tried a delicious version that's topped off with a poached egg! See the recipe below, comment with what you think and get cooking!
Poached Vegetable Stuffed Mushroom (DF, GF)
Ingredients:
Portobello mushroom caps
4 Eggs
Fresh or dried basil leaves (for garnish - I LOVE fresh basil)
S&P (for garnish and seasoning in your stuffing)
Extra virgin olive oil
Cooking stock of your choice (I had all-natural chicken stock)
Stuffing:
1/2 c. Cherry tomatoes
3 c. Spinach (I LOVE spinach! The more, the better!)
1 bag of vegan cheese (I used a new three-cheese blend by Go Veggie) (approx. 1 c. of cheese)
1/2 c. Chopped onion (I had white onion on hand and just used that up)
1/2 c. Bell pepper (whatever you have on hand! I used green for the color - single color food is boring!)
Directions:
Preheat your oven to 425 degrees.
Prep your veggies for your stuffing - chop, slice and measure out everything!
Heat a LARGE skillet with a splash of oil and about 1/2-3/4 c. of stock.
Rinse your mushroom caps and brush them top and bottom with EVOO. Place them face down on a baking sheet and bake for 7-8 minutes.
I start sauteing my onion, bell pepper and tomatoes while the caps are baking in the oven on medium-high heat with some salt and pepper.
Prep your egg poacher (I have a simple stove-top poaching pan) and get your eggs cooking on low-med heat. The slower the better if you want that nice, yolky center to stay runny. If you do not have a poacher, fry your eggs in a splash of oil or stock at the same time your caps are baking with the stuffing in them.
Once your veggies cook to a nice softness with a little brown on the edges, throw in your spinach to cook down. Once spinach is cooked down, turn off your heat.
Once you pull your caps, turn them face up on the baking sheet.
Pour your cheese into your stuffing and let the residual heat from the veggies slowly melt the cheese - we do not like burnt cheese! Stuff your mushrooms when your cheese has melted enough. Bake in the oven for 10-12 minutes.
Once you remove your mushrooms, top with a fresh poached/fried egg and garnish with S&P and a basil sprig!
**I also made these SUPER simple cinnamon sweet potato chunks to go with the stuffed caps. I got them roasting about 10 minutes before I started on the caps so it all finished together.**
Roasted Cinnamon Sweet Potato Chunks
Ingredients:
2 Medium Sweet potatoes (Cut however you prefer! I cubed mine.)
Cinnamon
Spray coconut oil (I love the flavor of coconut oil on sweet potatoes, but you can use whatever oil you prefer!)
Directions:
Preheat your oven to 450 degrees.
Place your cut sweet potato on a baking sheet and spray/drizzle enough oil to give each piece a thing coating. Sprinkle cinnamon. Roast for 40-45 minutes - every 10 minutes or so I go in and give mine a little shake and rotation so that all sides are equally browned.
Now...DIG IN! I hope you guys enjoy!
Poached Vegetable Stuffed Mushroom (DF, GF)
Ingredients:
Portobello mushroom caps
4 Eggs
Fresh or dried basil leaves (for garnish - I LOVE fresh basil)
S&P (for garnish and seasoning in your stuffing)
Extra virgin olive oil
Cooking stock of your choice (I had all-natural chicken stock)
Stuffing:
1/2 c. Cherry tomatoes
3 c. Spinach (I LOVE spinach! The more, the better!)
1 bag of vegan cheese (I used a new three-cheese blend by Go Veggie) (approx. 1 c. of cheese)
1/2 c. Chopped onion (I had white onion on hand and just used that up)
1/2 c. Bell pepper (whatever you have on hand! I used green for the color - single color food is boring!)
Directions:
Preheat your oven to 425 degrees.
Prep your veggies for your stuffing - chop, slice and measure out everything!
Heat a LARGE skillet with a splash of oil and about 1/2-3/4 c. of stock.
Rinse your mushroom caps and brush them top and bottom with EVOO. Place them face down on a baking sheet and bake for 7-8 minutes.
I start sauteing my onion, bell pepper and tomatoes while the caps are baking in the oven on medium-high heat with some salt and pepper.
Prep your egg poacher (I have a simple stove-top poaching pan) and get your eggs cooking on low-med heat. The slower the better if you want that nice, yolky center to stay runny. If you do not have a poacher, fry your eggs in a splash of oil or stock at the same time your caps are baking with the stuffing in them.
Once your veggies cook to a nice softness with a little brown on the edges, throw in your spinach to cook down. Once spinach is cooked down, turn off your heat.
Once you pull your caps, turn them face up on the baking sheet.
Pour your cheese into your stuffing and let the residual heat from the veggies slowly melt the cheese - we do not like burnt cheese! Stuff your mushrooms when your cheese has melted enough. Bake in the oven for 10-12 minutes.
Once you remove your mushrooms, top with a fresh poached/fried egg and garnish with S&P and a basil sprig!
**I also made these SUPER simple cinnamon sweet potato chunks to go with the stuffed caps. I got them roasting about 10 minutes before I started on the caps so it all finished together.**
Roasted Cinnamon Sweet Potato Chunks
Ingredients:
2 Medium Sweet potatoes (Cut however you prefer! I cubed mine.)
Cinnamon
Spray coconut oil (I love the flavor of coconut oil on sweet potatoes, but you can use whatever oil you prefer!)
Directions:
Preheat your oven to 450 degrees.
Place your cut sweet potato on a baking sheet and spray/drizzle enough oil to give each piece a thing coating. Sprinkle cinnamon. Roast for 40-45 minutes - every 10 minutes or so I go in and give mine a little shake and rotation so that all sides are equally browned.
Now...DIG IN! I hope you guys enjoy!
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