Lil Miss Fitness Freak

"And though she be but little, she is fierce"


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Swirlin’ And Whirlin’

Hey Friends

Another recipe droppin in on ya real quick. I mentioned in my last recipe post (my Chocolate Raspberry Truffle Pronuts) that I brought in two batches of goodies to the gym last week, the pronuts and one batch of a lil something something that I didn’t share.

I just wanted some mystery mmmkkay?

I’m sure you were just dying to know right? Right?? 😛

Anyways, so I saved a whole bunch of nanners from the dumpster of doom at work because apparently the second a banana starts to look too brown, it’s too unappealing to buy…

I truly don’t see how everyone else can’t look at these brownin lil guys as a world of possibilities like I do, but hey, maybe I’m just weird.

Almost dead looking bananas have so many potential uses!

Of course you have your traditional use

I would reduce the sugar in this bread as I think it would be sweet enough with a lil bit of Stevia only.

Banana Bread thanks to Yammie’s Glutenfreedom.  For a Paleo version, check this recipe out. For the Paleo version, I would sub apple sauce or butternut squash puree for 1/2-3/4 of the butter and use coconut oil or coconut butter for the rest.

But what other cool things can you use them up in?

ICCCEEE CREEAAM. Eddie Murphy voice anyone? Two Peas And Their Pod mixed probably two of the best ingredients together into this yummy, simple and light treat. Peanut Butter and banana.

Pancakes. These Paleo cakes are from the Paleo Plan and are a version of the simple, few ingredient banana pancake recipes that are constantly floating around. For a version that has a bit more protein, try my take on the 3-ingredient pancake.

3-Ingredient Banana Pudding | stupideasypaleo.com #paleo #dairyfree

Chia Seed Pudding. Steph, It really is stupidly easy aaaannd Paleo. Great job on shining a light on a snack that is guilt free, sweet and full of hearty and healthy fats. 😀

This is just a short list! So many uses.

So for those who don’t like nanners

Who are you?!?

Just kidding…Kinda. 😛

So what did I end up making with my deathly looking nanners?

Banana Bread.

I know, I know, boring right?

Why, when she just talked about all these cool uses did she make the most unoriginal thing you ask?

Well because I wanted to.

No, but really I had this idea in my mind that I wanted to bring to life and well they kinda looked portrayed that image. You know those beautifully swirled or marbled banana bread recipes you always see? Well that’s what I had in mind, BUT then I went and made it a swirl toppin rather than marbled all the way through AND THEN I went and used carob instead of chocolate AND THEN I made them into bars instead of a loaf because bars are more user friendly.

20140827-214418-78258580.jpgOh and I added some peanut flour for some protein and lil nuttiness cuz you can’t go wrong with anything peanutty.

So there. Creativity.

😀

Not as pretty as I wanted because I’m no swirlin and whirlin expert but hey, for a total experiment, they turned out well and everyone at the Pulse (my gym) gave me good reviews on them.

Score one for the nanner bars!

It was an interesting lil process that I will showcase in film following the recipe. So here she is.

20140827-214419-78259222.jpg

Carob Swirl Banana Bread Bars

Makes 9 large bars.

Macros: Cals: 180 Carbs: 22 Fat: 8 Pro: 8 Sugar: 6 Fiber: 5

In a large bowl combine the following dry ingredients:

  • 1 cup rolled oats, ground into a flour
  • 1/2 cup rolled oats kept whole
  • 2 tbsp coconut flour
  • 2 tbsp flax meal
  • 1 tsp baking powder
  • 3 Stevia packets (or more to taste)
  • 1 tsp cinnamon (or more to taste)

In a second, smaller bowl, combine the following wet ingredients:

  • 300g very ripe banana, mashed (reserve 9 slices for a topping if you wish)
  • 1/4 cup unsweetened vanilla almond milk + a few tbsp reserved for topping
  • 4 tbsp chunky natural peanut butter
  • 1/4 cup plain, 0% greek yogurt
  • 1/4 cup liquid egg whites
  • 1 whole egg
  • 1 tbsp coconut oil, melted
  • 1 tsp vanilla extract

You will also need 1 tbsp of unsweetened carob powder and 2 tbsp (30g) of peanut flour or PB2 but don’t mix those in yet.

Directions: Preheat the oven to 350 degrees. Combine all of your dry ingredients and ensure there are no lumps. In your other bowl, mash your banana and whisk in your egg. Combine the rest of the wet ingredients into that bowl. Fold your wet into your dry. Take a few tbsp of your batter (about 3-4 heaped tbsp) and mix that with your carob powder in a separate bowl. If that batter becomes too dry, add a tbsp of almond milk. Add your 30g of peanut flour to the rest of your batter along with a few tbsp of almond milk.

Pour your larger quantity of batter (the peanut flour one) into a sprayed square tin or glass dish. Or be cool like me and use a non stick rubber thingy.

20140828-211452-76492898.jpgBlob your carob mixture in various areas on top of the peanut mixture.

20140828-211450-76490823.jpgThen take a knife or toothpick and use it to swirl and whirl the carob mixture in with the peanut mixture to marble the top.

20140828-211451-76491794.jpgPlace your reserved sliced nanners in the middle of each *invisible* ninth of the bread.

20140828-211450-76490071.jpgThen toss’er in the oven and bake until the top is firm and a toothpick comes out clean when inserted into the bars. Sorry I threw out my sticky with the time on it but these took at least 30 minutes BUT keep an eye on it as I find different dishes bake slower vs faster.

20140827-214420-78260930.jpgWhen it’s done, remove from the oven and leave it in the tin to completely cool before ploppin it on a plate to divvy up into your 9 bars.

20140827-214420-78260326.jpgAnd enjoy these massive bars!

20140827-214419-78259743.jpgFeel free to add your own touch with walnuts or even some carob or chocolate chips. Also, if you don’t have carob powder (it’s a dairy and caffeine free alternative to chocolate), feel free to use unsweetened cocoa or cacao powder instead. Just ensure to adjust the sweetness as carob is naturally much sweeter.

I hope you like them if you make them. Tell me about them if you do! 😀

What’s your go to use for almost dead nanners?

Most random banana recipe?

-Chelsea

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Pistachio-Banana Bread Protein Muffins

Hey Friends!

I feel like I should start calling protein muffins pro-ffins just so my recipe names would be shorter… Or maybe I should just stop to think of cooler names…I think that may need some help though.. #MyCreativityIsMIA

Who else has been MIA…

ME!

Sorry I have been slackin with my postin lately…

I love writing so I miss it (and you guys!) when ‘other’ life stuff takes over.

Work has had me a lil bit busy.

Anyways, who wants a new snackie recipe?

Those Pistachios!

Those Pistachios!

I created these after seeing Crystal’s  Chocolate Chip Banana Protein Bread and gettin an itchin for some high protein banana bread of my own. Now you may ask me…Pistachios in banana bread? That’s weird! But is it really…? Due to it being St. Patty’s Day weekend when I made these, I wanted a least a touch of green in these lil guys. Oh and pistachios are just nomz. Amirite or amirite?

Just trust mmmkay? 😀

Also trust me when I say that these are suuuuper moist from all that nanner. The flavour is really brought out by refrigeration as well, so keep these lil babies in the fridge! **NOTE you should do that anyways as they have no preservatives in them to keep them fresh when left out*** I have to say that this is probably the most banana I have ever put in a recipe due to my sugar-phobness and it was okay. Three total grams is higher than my usual goodies, at 0-1g, but I’m trying to step away from watching every gram and the extra carbs were needed for this recipe. Anyways, with 6g of protein and 3g of fiber, that sugar will be absorbed much slower than it would have been if you just ate a piece of banana.

Okay enough rambling, here ya go!

Pistachio-Banana Bread Protein Muffins (Gluten-Free)

Makes 12 Muffins

Macros: Calories: 109 Carbohydrates: 15g Protein: 6g Fat: 4g Sugar: 3g Fiber: 3g

Dry Ingredients:

  • 1 cup gluten free oats (ground into a flour)
  • 1 scoop Vanilla Whey (I used my Schinoussa Probiotic New Zealand Whey in French Vanilla Silk)
  • 2 tbsp coconut flour
  • 2 tbsp flax meal
  • 1/2 tbsp cinnamon
  • 1 tsp baking powder
  • 25g shelled, no salt pistachios

Wet Ingredients:

  • 1 cup mashed ripe banana (nuke for a 30s to a minute with a tsp of water and a lid to help mash if needed)
  • 1/2 cup butternut squash puree
  • 1/2 cup unsweetened almond milk
  • 1 large organic egg
  • 1/4 cup egg whites
  • 1 tbsp raw coconut butter (I used Artisana)
  • 1 tsp banana extract (or vanilla)

Directions: Preheat your oven to 350 degrees. Combine all of the dry ingredients in a large bowl and whisk to get all of the lumps out. In another bowl, mash your banana. Add your egg and mix until the egg is broken up and combined with the banana. Add the rest of your wet ingredients and stir well. Fold your wet into your dry and pour your mixture into 12 sprayed or lightly oiled muffin tins. Bake in the oven for 18-20 minutes or until the tops are brown and firm to the touch (with a slight bounce). Let cool and enjoy!

IMG_4636Dry ingredients with pistachios folded in.

IMG_4638Wet ingredients.

IMG_4640All together.

IMG_4641Before the oven.

IMG_4643After the oven.

…and apparently I failed to take a picture of a full one before it ended up in my mouth. Oppps. You will just have to make them to see for yourself. 😉

-Chelsea


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A Lil Bit Of Errryyytthhanng..Catching Up

Hey Friends!

I missed talking to you this weekend! Life has been super busy with work and unfortunately for me, I lost my weekend pretty much due to having to pull another shift on Saturday to cover for someone. Wah Wahhh…

One day is just not enough in my opinion. I just feel like if you only have one day off it’s like you didn’t have any time at off at all because you still have some errands to run during your off days and to than to try to fit in something you have been looking forward to doing…Good luck.

Do you feel the same way?

So I have some catching up with you all as I’m sure you have missed my rambling on. 😉

Random Thoughts

  • Totally didn’t even know it was St. Patty’s Day until I heard other people talking about their kegger partays all giddy like. Guess that’s what happens when you don’t drink. #CouldntCareLess. Hey, I will rock some green to the gym bright and early tomorrow for those still too hung over to get out of the bed. 😉 PS. Not trying to come off judgmental. No seriously, it’s just not my thing, others can do as they please.
  • On the topic of St. Patty’s Day, Happy Birthday to my Grandpa. 🙂
  • My boyfriend and I randomly chattered about reincarnation over our dinner date on Friday. Interesting dinner conversation eh? Do you believe in reincarnation or do you think you only live once?
  • If you were to come back as any animal, what would it be and why? All the “nature’s a tough world and you would probably not last long” realistic thoughts aside, at the moment the first animal that came to mind was a butterfly. Beautiful, peaceful and free. The caterpillar has quite the challenge of gaining enough fuel to be able to survive the transformation to it’s flying self. If, and only if, they succeed can they morph into the butterfly, take off and fly away from all they once knew and take on new adventures. Kinda cool when you think about it.
  • Would Netrition HURRY UP with my order?!?! I have chocolate Nuts n’More a’coming (protein peanut butter I had before) and their new TOFFEE flavour (no canola in this one too! YAY I can eat it) too. Hello! Peanut butter addict needs her peanut butter….not that I don’t have enough nut butters in my fridge as it is…

  • Every once and a while it occurs to me how much I take the things my body can do for granted. Today this thought resurfaced when I saw an elderly lady struggle to make it up the step on the bus while on my way to work. It makes me wonder how I am going to feel when my body is not at the level my mind is at anymore. How hard must it be to accept the fact that your body just can’t do simple tasks as it used to anymore? #RealityCheck #LoveYouBody #TreatItWithRespect
  • My beautiful nails that I got done on Sunday chipped on Monday morning in the gym and now look like a total trainwreck. This is why I don’t have nice things

Random Experiments

Awww yeah! Despite being super busy I had a major baking itch that needed to be scratched as my new Cellucor Red Velvet Cake Batter whey came in the mail. No, I have never actually tried red velvet before. Yes, I still bought it because it sounded cool. YES IT TASTES REALLY REALLY GOOD!

IMG_4551So, on that note, I decided to make brownies….with chocolate ‘brownie chunks’. …

IMG_4614OMG that melty #ChocolateChunkPorn :-O

Verdict. They turned out super fudgey and delicious despite being sugarless, high fiber and protein, made with squash and gluten free. Pat on the back for me. Recipe with be up tomorrow as part of #MakeItBakeItMonday’s with Chelsea and Kelly on IG.

Instagram also inspired two other baking/cooking experiments as well. The first was for my boyfriend as I knew he would love the idea of…

IMG_4545French Toast Sushi! What?!?

IMG_4549Thanks to Tony over at The Fit Bald Man for this amazing idea!

I made mine very similar to Tony by simply using a Flatout wrap, spreading it with nutbutter (one was crunchy almond butter, the other was crunchy peanut butter), filling it with fruit (banana and strawberries) and rollin it up. From there, you cut it into sushi rolls, drench it in your standard french toast batter (a few egg whites, U/S almond milk, cinnamon and vanilla) and ‘fry’ it up in a lil coconut oil to get it nice and crispy on the outsides. Voila! Simple and quite frankly, awesome. Oh, I also stole is idea for making one wrap a tempura style one by rollin the rolls in shredded coconut before frying. IMPORTANT NOTE: To eat, use chopsticks and dip in maple syrup!

Although mine aren’t nearly as pretty as Tony’s, my boyfriend absolutely LOVED them. What’s really awesome is that these are totally customizable too! You could change the filling. Make a sauce to drizzle on top. Add some chia or cacao nib ‘fish eggs’ on top for some crunch. The options are unlimited.

Next on the boyfriend’s breakfast menu will be Tony’s fruity spring rolls. 😀 Stay tuned!

The last inspiration came from Miss Krystal over at Spoonful Of Fit. She  made a delicious lookin Chocolate Chip Banana Protein Bread and it put me in the mood to make my own. Of course, I completely made my own version but her post simply reminded me that it had been a long time since I had my share of protein rich nanner bread. I really love bananas…

IMG_4643Sneak peak of my Pistachio Banana Bread Muffins fresh out of the oven. Oh and why pistachios and not traditional walnuts…?

  • Cuz pistachios are delish
  • Cuz who wants to be the same as everyone else
  • Cuz pistachios are green and it’s St. Patty’s Day weekend.

😀

Adventures.

During my one day off I did manage to go out for a nice din-din date with my boyfriend before he left for Toronto for the weekend to do some shooting. We went out for Thai at a really yummy place on James Street called Ben Thanh Viet Thai. I love Thai (minus the sodium) because all I get is veggies and seafood. Dream dish right there. What else is there to life?  Okay I would need my squash…and peanut butter…and quest bars….But this is really what I like! 😛

IMG_4590So much seafood! Scallops, calamari, squid, mussels in a spicy basil sauce…I was thoroughly content with this plate.

Where’s your favourite datenight spot? I will say that I was really craving Chucks to have them redeem themselves from the last time, but this was super yum.

What’s a random thought you have come up with lately?

Enjoy the rest of your Sunday evening friends!

-Chelsea


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Bananas for Banana Bread

yes...yes I did

yes…yes I did

Hey Friends 😀

Many banana’s have been sacrificed for the purposes of this work in progress. What work in progress you ask? Banana Bread! Yes, there are dozens of banana bread recipes out there. Yes, making a yummy banana bread is not really that hard. So why am I making a big deal about this? Well you see, in keeping with my nature of ‘healthifying’ things I have been trying to make a tasty and HEALTHY version of this sugar, fat and carbohydrate laden treat and let me tell you, it’s not easy. The recipe that I have been continuously tweaking is something I find delicious, but I have always been worried that my experiments would be disappointing to others. You see, my taste buds have been altered such that they are happy with minimal sweetness and added fats whereas a lot of other people really enjoy their sweets. For these latter people, I have always been concerned that their high expectations of my recipes (due to trying the real thing) would result in them disliking my version . This round though, I decided to throw that fear away and share it because I think this version is my best so far and my boyfriend really enjoyed the creation I made from it this morning (at the end of this post). Also, I came to the conclusion that not everyone has a crazy sweet tooth and might enjoy something with a more subtle sweetness. So with all of that in mind, Lil Miss Fitness Freak’s banana bread is officially going live! 😀

Before I release the recipe, I did want to quickly show you some of the great things about this snacky through making a comparison. To make it fair, I ensured no nuts were added to the traditional banana bread as I did not choose to add walnuts to mine:

Screen shot 2013-05-22 at 8.48.29 PMMy Banana Bread

Per Serving (1/4 of the entire loaf!)

Calories: 271

Fat: 6g

Cholesterol: 2.5 mg

Carbs: 37g

Dietary Fiber: 6g

Protein: 18g

Sugar: 5

So if we look at a typical piece of homemade banana bread vs. my banana bread ***I am assuming a similar serving size due to the fact that my recipe makes a more compact (ie.smaller) bread*** mine wins for protein (+12g), less carbs (-9g), more fiber (+3g), less cholesterol (-71.5mg!), less fat (-5g) and the biggest difference of all LESS SUGAR (down a whole 32g!)

So I would say I did pretty good on my macros 😉

You know what else is great about this bread?

  • It can be made gluten-free if you use 100% gluten-free oats
  • You get about 10-15% ish of your calcium for the day from using the greek yogurt (If you cannot eat dairy, you can probably substitute another yogurt like almond or coconut, just make sure its plain or vanilla)

So although I will probably continue to tweak away as this recipe in the future, I think it’s pretty good at the moment, so without further ado, here she is:

High Protein Banana BreadIMG_1014

Makes 4 servings

Dry Ingredients:

1.5 cups of oats

1 scoop Vanilla Whey

2 tbsp ground flax seeds

1 tsp baking powder

1 tsp cinnamon

Wet Ingredients:

1 baby banana + 1 regular banana

1/2 cup plain 0% greek yogurt

1/2 cup liquid egg whites

1/4 cup unsweetened Coconut Dream milk

1/2 tbsp extra virgin coconut oil

1 tsp vanilla extract

Directions:

  1. Preheat your oven to 350 degrees
  2. Put your baby banana and regular banana in the microwave for about 40 seconds to a minute to melt a lil bit (do no liquify!)
  3. Add all of your wet ingredients to your melty banana

IMG_09954. Combine your ingredients while mashing your bananas up (don’t worry if there are chunks, lil chunks=moisture!)

5. Blend 1 cup of your oats in a blender to make oat flour and then add all of your other dry ingredients to the flour. Mix those together then make a well in your dry ingredients and add in your wet. NOTE I added dry to wet (shown in picture), you should do it the way I explained it.

IMG_09976. Gently fold the ingredients together until combined

7. Pour into a sprayed or oiled bread mold and toss in the oven. Bake for approximately 30 minutes or until the top is golden and when a skewer is inserted, it comes back out clean.

IMG_09998. Let it cool and slice’er up.

Then proceed to top it, bake it, eat it….OR

French toast-ify it! 😉

IMG_1017Banana Bread French Toast

Serves 1

1 serving banana bread

1 egg (or 2 egg whites)

1/4 cup unsweetened Coconut Dream (or almond milk)

1/4 tsp cinnamon

1/2 tsp vanilla extract

1/2 tsp coconut oil

Optional Toppings: 1/3-1/2 banana, carob chips and peanut butter

Directions: Heat your oil in a saute pan on medium heat. Whisk the egg, milk, cinnamon and vanilla in a shallow bowl. Slice your banana bread into 4 pieces and dunk into the bowl ensuring that all of the bread is covered in the mixture. Place your coated bread pieces onto your hot pan and let cook for 3-5 minutes or until your desired doneness. Flip and cook the other side. Plate and add whatever toppings you would like. For my boyfriend this morning, I sauteed some banana in another 1/2 tsp of coconut oil, added 1/2 tbsp of unsweetened carob chips and a tbsp of Peanut Butter & Co. Mighty Maple peanut butter.

So there you have it, my ongoing project.

PicMonkey Collage banana breadI have worked really hard to try to make a bread that has a nice banana flavour and that I could enjoy eating as I love me some nanners. I do want to make a quick mention that this bread is fairly dense due to the ingredients that I have chosen to use. If you are expecting a ‘light as air’ banana bread that is bursting with sweetness than this is not the recipe for you. You can add some more sweetness using stevia or another sweetener (if liquid, you may have to reduce the liquid amount depending on how much you add) if you would like, but due to my lack of a sweet tooth, the banana is plenty sweet for me. Also feel free to add any traditional add-ins like walnuts, chocolate or raisins (or non-traditional: coconut, other fruits, etc).

I really hope that you enjoy this recipe knowing that you are eating something that contains good for you ingredients that will nourish you body rather than bring it down 😀

Do you have a sweet tooth?

Is there a recipe out there that you wish or have tried to make healthier? Was it a success?

Nom away,

Chelsea