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Recipes

Chickpea Cookie Dough

I know what you’re thinking: can a chickpea cookie dough really be good? Well here is the answer: heck yes! especially if you’re a texture person, this is perfect. I like it because it is versatile and you can basically add anything to this mix. Also the chickpeas are an excellent source of fiber and protein. win win win.

chickpea cookie dough

 

Chickpea Cookie Dough

(adapted from: here)

1 1/2 cups chickpeas (1 can, drained and rinsed very well)

1/8 tsp plus 1/16 tsp salt

tiny bit over 1/8 tsp baking soda

2 tsp pure vanilla extract

1/4 cup peanut butter (I used TJ unsalted crunchy)

up to 1/4 cup milk of choice (I used almond milk)

sweetener of choice (I used honey and sweetened until I liked the taste, about 3 T -could have been sweeter though, but the dark chocolate chips balanced out the sweetness nicely)

1/3 cup vegan dark chocolate chips

2 to 3 tbsp oats

 

1. Rinse the chickpeas and then add everything, minus the chocolate chips, in the food processor and process until smooth.

2. Add chocolate chips.

Enjoy!

 

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Recipes

Black bean brownies

These things are seriously addicting and so easy to eat at any time of the day! I was surprised at the flavor and texture of these healthy black bean brownies.

Black Bean Brownies with Peanut Butter Swirl

(Adapted from here)

Makes 12-16 Brownies

Black Bean Brownie Ingredients:

1 Can Black Beans (540 mL)
1 Egg
1/4 Cup Eggwhites (or 3 Eggs in total)
1/3 Cup Unsweetened Applesauce
1/2 Cup Natural Cocoa Powder
1/4 Tsp Sea Salt
2 Tsp Vanilla Extract
1/4 Cup Agave, Honey or Maple Syrup
2 Tbsp Maple Syrup
1 1/2 Tsp Instant Espresso
1 Tsp Baking Powder
1/4 Cup Dark Chocolate Chips (didnt add these, but added walnuts instead, you could add both or none)

Peanut Butter Swirl Ingredients:

1/3 Cup Peanut Butter
1 Tbsp Agave (Maple Syrup, Stevia or Honey)
Pinch of Salt
Dash of Vanilla Extract

Directions:

  1. Pre-heat oven to 350 F.
  2. Place all black bean brownie ingredients into your food processor and blend until smooth.
  3. Spray an 8×8 baking dish with a healthy, non-stick cooking spray.
  4. Evenly spread batter into baking dish.
  5. On your stove-top melt peanut butter swirl ingredients and mix.
  6. Dollop peanut butter swirl mixture with a spoon spaced out about an inch from each other onto the brownie batter.
  7. Pull a knife back and forth through the batter creating your swirls.
  8. Place in the oven and bake for 30-40 minutes.
  9. *Ovens vary so your discretion is needed. You will know your brownies are baked when the top becomes firm and the brownies pull away from the sides of the dish.
  10. Sticking a tooth pick in the middle and pulling it out clean will ensure your brownies are baked fully.
  11. Remove from oven when baked and let set in the baking dish for about 10 minutes.
  12. Gently cut brownies, serve and enjoy!

Your life will be changed after trying these brownies!!!

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Raw Food Creations, Recipes

Raw Recipe: Avocado Key Lime “Cheesecake”

Summer came early with this little treat. For St.Patty’s day I made an avocado key lime “cheesecake” with an almond crust. Its completely raw/vegan/gluten-free, but not taste free! This baby is tangy and creamy, crunchy and not-too-sweet.

 

avocado key lime "cheesecake"

Avocado Key Lime “Cheesecake” w/ Almond Crust

(makes  1 -9″ pie)

Crust:

2/3 cup raw almonds
1/4 cup shredded coconut
pinch salt
4 dates, pitted
2 teaspoon melted coconut oil
1-2 T agave nectar

1. Process almonds into crumb, add coconut and salt. process until a flour-like.

2. Add dates and coconut oil, then add agave nectar until crust starts to come together. You dont want it to completely come together in the processor or else it will be too sticky and too sweet.

 

Filling:

2 medium/large avocados
6 tablespoons agave nectar
1/2 cup lime juice
1 teaspoon pure vanilla (I also added a splash of almond extract)
1/3 C melted coconut oil
lime zest, to taste

1. Blend everything together until creamy and smooth.

2. Pour over crust. Freeze for a few hours (if you can wait that long).

Top w/ lime zest.

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Recipes

Vanilla Almond Cookies

So you’ve made yourself some almond milk and you’ve got this leftover pulp, what are you gonna do?!?

Make vanilla almond cookies of course. These cookies are a perfect little teat.

 

vanilla almond meal cookies

 

 

 

 

 

 

 

 

 

 

 

 

Vanilla Almond Cookies

(adapted from here)

Makes 18-22 cookies

1 1/4 cups almond milk pulp
6-8 soaked and pitted medjool dates
1/4 cup + 2 tbsp almond or coconut flour (I used pecan flour)
1 vanilla bean, scraped, or 1 1/2 tsps vanilla extract
Dash sea salt

1. Mix all ingredients together in a food processor until the “dough” is the same texture and consistency of sugar cookie dough. You may need to add a little more flour, but start with the given amount.

2. You can use the dough in a cookie press or (since i dont own a cookie press), you can always roll them out or just form them into cookies.

33 Dehydrate the cookies at 115 degrees for 8 hours, flipping once through (if you dehydrate these overnight and don’t flip, it’s also fine).

Notes: these cookies would work well with some lavender or cinnamon. These are perfect for a tea party or (dipped in raw chocolate) a little fancy gift.

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Recipes

recipe: chocolate protein muffin

so its a muffin that looks like a piece of pie…with chocolate-y drizzle on top. I must admit that most of the protein muffins turn out like baked egg whites with protein powder, but this one is decent and the chocolate drizzle on top definitely helps the texture.

cpm

Chocolate Protein “Muffin” with Chocolate Protein Drizzle

(Makes: 8)

Ingredients:

3 Scoops of Chocolate Protein Powder

6 T Cocoa Powder

3 Egg Whites

3 Eggs

1 T Vanilla

3 T Stevia in the Raw

Blend until smooth. Bake 350 – 30 mins.

 

When it’s cool top with:

3 T Coconut oil, melted

1 Scoop chocolate protein powder (I used vega sport and whey mixed)

 

Eat up!

 

Maco Breakdown (per piece):

Cals: 162g

Carbs: 5g

Fat: 8g

Protein: 17g

Sugar: 2g

Fiber: 1g

image (17)

 

 

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Recipes

Chocolate Casein Cookies

seriously. so good. these chocolate casein cookies are simple and really really tasty.

 

chocolate caesin cookies

 

 

 

 

 

 

 

 

 

 

CHOCOLATE CASEIN COOKIES

(makes about 15)

70 g canned black beans, rinsed

32 g chocolate casein

15 g ground almonds

5 g vanilla whey protein powder

13 g PB2

10 g goji berries

2 T unsweetened almond milk

 

Process everything together, minus goji berries. Add those last and then pulse a couple of times to just mix together. Roll into little balls and then dip in chocolate (I used vegan chocolate). Put in freezer to set up.

Enjoy!

Macro breakdown:

kcals: 50g

carbs: 5g

fat: 2g

protein: 3g

sugar: 3g

fiber: 1g

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Recipes

pumpkin pie tart

Pumpkin season is still upon us and it’s time to try a fresh take on an old classic…that right, pumpkin pie in mini form. These pumpkin pie tarts are surprisingly light and very bright, the flavors are pronounced and very fresh.

raw vegan pumpkin pie tart

Pumpkin Pie Tart

(makes about 6 tarts or 1 9′ pumpkin pie)

 

Crust:

1/4 C Raw Sunflower Seeds

1 3/4 C Pumpkin Seeds, dehydrated

1/2 t. Sea Salt

1 C Medjol Dates

 

Process the sunflower seeds into a fine powder.

Add the pumpkin seeds, and salt until a meal forms. Add the dates slowly and process until the mix comes together.

If using tart shells – *make sure to line the tart shells with plastic wrap first, this will help to pop them out later with ease.

Freeze shells while you are making the filling.

 

Filling:

1 Can of Organic Pumpkin

2 t Pumpkin Pie Spice

1 t Cinnamon

Handful Raw Cashews (thickens the filling up)

2 – 3 Medjol Date Paste (agave nectar and grade b maple syrup will also work, but                  the filling will be more loose)

 

To make date paste: process dates until they form a paste (yes, it’s that easy)

 

Blend pumpkin, spices, and cashews together. Add the date paste and blend until the mix is thicker.

For less sweet, only add 1 or 2 dates.

Pour the filling in the shells and refrigerate about 1 hour.

 

Garnish with shredded coconut & enjoy!

 

 

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Recipes

Vegan Pumpkin Muffins

It’s still that time, pumpkin everything. So how about a little breakfast/snack treat? yum-o! The great thing about these muffins is that you can sub protein powder for ap flour to add a little protein boost. Also, you can add chocolate chips or a strudel topping if you want to go all fancy.

 

vegan pumpkin muffins

Vegan Pumpkin Muffins

(recipe adapted from Eat Drink Better)
1 can of pumpkin
1 C whole wheat flour
1 C all-purpose flour*
1/4 C corn starch
1 C sugar
1 tsp baking soda
3/4 tsp salt

 

1/2 C olive oil
1/3 C water
2 T flax meal
6 T water (for mixing with the flax meal)
2 tsp ground cinnamon
1/2 tsp ground cloves
1/4 tsp ground nutmeg
1/4 tsp allspice
1 tsp pumpkin pie spice
In a medium bowl, mix the flax meal and six tablespoons of water (warmed), and set it to the side for five minutes. Next, preheat your oven to 350 degrees. Set that aside.
In a different bowl, mix together the baking soda, spices, salt, corn starch, whole wheat flour, and all-purpose flour. Set that aside as well. Retrieve the bowl with the warm water and flax seed and add oil and sugar. Whisk it until well blended. Add one-third cup water and the pumpkin to that, and whisk again.
Start adding in your dry ingredients and blend gently, avoiding over-mixing. Folding or stirring is definitely the way to go. Scoop into muffin tin.
Bake for 25 minutes. Check to make sure they are done.
Let cool for 15 minutes. (If you can wait that long)
Enjoy!
*If you want more protein in these muffins, sub the ap flour with protein powder.
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Recipes, Sarah

A Day of Discovery

Today was a day of discovery. The first thing I discovered is that I do not like group fitness classes. A friend invited me to a body sculpting class that started with 30 minutes of abs and then a combination of cardio with weights. Don’t get me wrong the instructor was awesome (she was super in shape and kept running around to everyone making comments on how they were making up their own moves and how we need to burn that holiday candy off – that part was entertaining ). However it may have been that I only have been doing cardio for 2 days now or that I just hate being told what to do, I just do not enjoy fitness classes like I used to. Maybe one day I will change my mind, but for now i’ll stick with my own workouts.

Do you prefer to workout with a friend or solo?

The second thing I discovered was this:

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Cheesecake Protein Bread

(Disclaimer: Sometimes my taste buds are a little wacky because of the “normal” food I eat, regardless this bread is delish!)

Makes 1 Loaf

 

2 C Oat Flour

1/2 C Vanilla Whey Protein Powder* + 1 Scoop Gold Standard Vanilla Creme Whey Protein*

5 T Flax Meal

1 t Mesquite Powder

1 T Salt

 

2 C Warm Water (110 degrees)

1/2  C Honey

1/4 C Olive Oil

1 Pkg Active Yeast

 

1. Wisk all the wet ingredients together and let sit in warm place 3 – 5 minutes while the yeast activates.

2. Add the dry ingredients and mix for 10 minutes (This is a batter bread, so the dough will be liquidish)

3. Pour in a greased bread pan, cover and let rise in a warm place for about an hour.

4. Bake 350 degrees 40-45 minutes.

 

*Can be made vegan if substituted whey protein for a plant-based vanilla protein.

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Fitness, Recipes, Sarah

Start of Phase 2

Thats all folks, Phase 1 is officially in the past. Before I move on to Phase 2 I would like to reflect on a couple of things that Phase 1 has taught me.

Things I’ve learned from Phase 1:

Patience – Building muscle takes time and a lot of hard work! I know that I have to gain muscle to lose weight.

Perseverance - Building muscle is not a one time event. When i’m tired and I don’t think I can go any longer I think about what my goals and what I want my body to achieve. I know that muscle is not built overnight.

It’s ok to admit weakness – I’m not perfect and never will be. There are things that are harder for me and that will challenge me, but its ok to fail. If I fail, I fail, but at least I tried.

 

Ok, on to Phase 2 -

This weeks workouts:

Monday – Back + Cardio

Tuesday - Chest/Abs + Cardio

Wednesday – Legs

Thursday – Arms/Abs + Cardio

Friday – Shoulders + Cardio

Saturday – Legs

Sunday – Rest (Thank Jesus!)

 

I have to admit today (Tuesday) is the first day that I actually did not want to go to the gym, it took all of me to power through my workout.

What do you do for motivation?

 

 

Current Obsession:

pumpkin protein pancakes

 

 

 

 

 

 

 

 

 

 

 

       Pumpkin Protein Pancakes

(adapted from here)

Ingredients:
1 1/2 cups Oat Flour
2 tbsp Splenda, Truvia, or Ideal
1 tbsp Baking Powder
1/2 tsp Salt
2 tbsp Cinnamon
1/4 tsp Allspice
1/4 tsp Nutmeg
4 Egg Whites
1/2 cup Raw Pumpkin
1 1/2 cups unsweetened Almond Breeze
Directions:
Preheat griddle to medium heat.
Mix oat flour, Splenda, baking powder, salt, cinnamon, allspice and nutmeg in a bowl.
Wisk egg whites and pumpkin. Mix in Almond Breeze.
Add wet ingredients to dry ingredients and mix together.
Spray griddle with non-stick butter spray.
Scoop batter with a 1/4 cup measuring cup onto griddle. Cook 3-5 minutes on a side.
Makes 10 pancakes.

 

 

 

 

 

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