Lil Miss Fitness Freak

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


Leave a comment

Banana Oatmeal Pancakes With Chocolate Chips

Pancakes can make every day a lil better no?

Well, my housemate wasn’t feeling the greatest a few mornings ago so I decided to do what I do best and get my tushie in the kitchen to whip up something to lift her spirits.

The result?

img_9881

A plate full of fluffy, tender patty-cakes full of caramelized banana and some slighty-naughty chocolate chips.

They did their job well as she was full of smiles as she slathered some natural honey on top and ate it with her finger’s.

#ThatsLoveAtFirstBite

Incredibly simple to make and for not that much batter, you get a four cake tower! Now thats what I call happiness.

Gluten free (if you use certified GF oats) and made without a drop or sprinkle of sugar because that spotty death looking banana truly is a sweetheart despite it’s dark demeanour  😉

Oatmeal Banana Chocolate Chip Pancakes

Serves 1 

Prep Time: 5 minutes Cook Time: 10 minutes

Ingredients

~1/4 cup oat flour + 2 Tbsp rolled oats
~1 egg (or an do an egg white)
~1 medium RIPE banana
~1/2-1 Tbsp natural almond butter
~1/4 cup almond/cashew/milk of choice
~1 tsp Vanilla extract
~1tsp baking powder
~Cinnamon
~1-2 Tbsp chocolate chips (optional but for chocoholics its kinda mandatory..)

Directions:

1. Mash 3/4 of the banana in a bowl.

2. Whip in the egg, almond butter, vanilla extract and milk of choice.

3. Add your dry ingredients minus the banana and chocolate chips. If the batter is way too thick, you may need a tbsp or 2 more of liquid but that depends on the size of the banana. Batter should be not runny, rather, pourable-but-spreadable

4. Heat a large non stick pan in medium. Add a bit of coconut oil.

5. Take 1/4 of the batter and plop into the pan forming a thick pancake. You can make two or more per pan depending on your flipping skills.

6. Slice you banana and place some slices and some chocolate chips on each cake.

7. Pop on a lid and let it cook low and slow until the bottom is golden and firm. NOTE These won’t bubble.

8. Flip and let cook for about a minute more without the lid. Remove from the pan.

9. Re-spray your pan and make pancakes out of the remaining batter using the same method.

10. Voila all done!

Top with whatever you would like. Honey, maple syrup, more fruit, etc, etc.

I hope you enjoy! 

fe8c6f29449fc1d4497a60070336f87d

I missed fat Tuesday by a long shot, but hey, I play by my own rules. 

-Chelsea


Leave a comment

Healthier Sammich Cookies

img_9081

Happy Humpday my Friends!

Half-way through the week and I’m pulling out a random recipe for you! I have been baking goodies a lot lately, like twice weekly, but have been on a recipe follow, rather then a recipe create, type of mood. Well, I recently made these wonderful cookies by Monique over at Ambitious Kitchen for my gym and they really seemed to enjoy them. So, in regular Chelsea fashion, I decided to take her recipe as inspiration, twist it a bit and then double the fun by turning them into cookie sammiches.

I mean, I don’t think there are many people who will say they don’t like a good ol’ cookie sammich. Am I right? These lil guys just happen to be a lil bit more wholesome then your regular off-the-shelf or from the freezer (depending on how you roll) sammich treats.

The centres of these beauties are a ‘frosting’ of sorts that lacks any type of processed crap. Only 3 very real ingredients make up this rich and aromatic icing and none of which are sugar. You will have to start scroll-a-rollin to find out what is in said frosting but it was also inspired by another great blogger, Angela from Oh She Glows. Check out her recipe (which was a big hit as well) here.

So without further ado, I bring you my take on a healthier cookie sammich inspired by two wonderful bloggers. I hope you enjoy!

Peanut Butter Chocolate Chip Sandwich Cookies

With a healthy peanut butter and banana ‘frosting.’

Makes 8 filled cookies

img_9062

Wet Ingredients

~1 medium/large banana (about 110g), ripe.

~1 cup natural peanut butter

~1 egg

~1/4 cup coconut sugar *

Cream the ingredients together with a wooden spoon and set aside.

*Can probably leave out if you or those you are cooking with don’t have a super sweet tooth. I was cooking for a bunch of people so wanted to add just a bit.

img_9063

Dry Ingredients

~1/2 cup quick oats

~2 tbsp peanut flour (or PB2, or Chocolate PB2. I used Nut’s n’More Chocolate peanut flour)

~1/2 tsp baking powder

~Pinch or two of salt

Mix together in a bowl.

Add as many chocolate chips (or cacao nibs for a sugar free option) as you would like. I used Enjoy Life mini chips.

img_9064

Set your oven to 350 degrees and on a cookie sheet lined with parchment paper, form heaping tablespoon balls of dough and plop them on the sheet about 2 inches apart. Once they are all on the cookie sheet, take your hand or spoon and smoosh them into thick pancakes.

Pop them in the oven for about 10-15 minutes or until they are just set.

img_9065

Let them rest on the cookie sheet for a few minutes to firm up. Remove to a rack and let completely cool.

img_9068

While they are cooling, you can make your ‘frosting.’

In a bowl mash and combine 1 large ripe banana + 2 tbsp peanut butter (smooth or crunchy) + approximately 1/4 – 1/3 cup of peanut flour (or PB2).

img_9070

Once the cookies are cooled you are ready to make them sammiches!

img_9071

I think we all know how to make a sammich but for recipe purposes, take a spoonful of frosting and dollop it on the underside of one cookie. Place another cookie on top and voila…

img_9073

…You get frosting filled sandwich cookies that are made with wholesome and natural ingredients.

Hows that for snackin?

Want one?

img_9079

Well I just told you how to, so what are you waiting for? Get baking! 😉

What are your favourite filled cookies?

Peanut butter cookies or chocolate chip?

-Chelsea


41 Comments

WI [Would Eat If…] W…Gimme Dat Meat!

Hey Friends,

Thank you for all of the love on my first installment of the What I [Would Eat If..] Wednesday that I posted 2 weeks ago. I’m so glad you enjoyed it and I love all the comments and suggestions that you guys gave in the comments section. I have read them all I promise that I am slowly getting back to responding to all of them. I really had fun doing that post because it helps me to share information about a dietary lifestyle you may not be familiar with or perhaps one that you are thinking about trying out in some form or shape PLUS I get to look up creative new recipes for both myself and you guys to test out.

All hail the #FoodPorn!

So for this week, as a complete 180…kinda.. from the Vegan diet, lets take a look at the lifestyle that is often perceived as the….

…diet.

Before I begin, don’t forget to check in With Miss Jen over at Peas and Crayons for her everyday eats and all the other bloggers nommy foods.

Okay so in a quick lil summary

What is Paleo?

Referring to Cordain, in a nutshell, the Paleo diet is based off eating how our ancestors, more specifically the per-agricultural hunter gathers, ate.

Okay what does that mean?

In general, here are some of the pillars that set the foundation of the Paleo diet:

  • Higher protein.
  • Lower carbohydrate and low glycemic foods (for little to no blood sugar spiking).
  • High fiber.
  • Moderate to high fat intake that focuses on proper Omega 3/6 balance for decreasing the risk of inflammation and cutting the risk of heart disease by removing excess Omega 6’s and trans fats from the diet.
  • Lots of antioxidants, vitamins and minerals.
  • Low sodium (ie. processed foods) to protect against heart disease.
  • Proper acid/base balance. Many of the foods that are avoided in this diet are those that are very acidic. Cordain stresses that high acidity in the body leads to bone deminerailzation, various forms of asthma, muscle wasting, kidney stones (from excess calcium), etc

So basically you want to be eating as unprocessed as possible while also moderating the types of carbohydrate (high glycemic sources, like potatoes and many fruits, should be avoided and grains are an absolute no) and meat sources (avoid higher fat meats and cuts) you are getting. The major premise is that you are reducing your risk of heart disease and inflammatory diseases through living this lifestyle. Both of these issues are on the rise and often times the blame is being directed at the current American dietary lifestyle. With that in mind, perhaps if we go back to the way we used to eat (..if it grows in nature it’s probably consumable..) than we may be able to reduce these health related problems.

So what do I eat then?

Some notes:

  • Grains and legumes are avoided for a number of reasons other than the fact that they weren’t really available to our earlier ancestors. They are also excluded from the diet because they are highly acidic, carry a high glycemic load, lack many micronutrients, promote inflammation AAANND they contain substances under the umbrella term ‘antinutrients‘ including tannins, phytic acids, etc. These have been shown to interfere with the absorption of nutrients in foods.
  • They preach grassfed as much as possible. Does this get expensive? YES. Those meats ain’t cheap these days. The reasoning behind that is that non-grassfed animals are then GRAINFED animals which sport a higher Omega 6 content leading to inflammation.
  • Also, PS, no alcohol.

Last point is that because this diet does place meat and fish high on the priority list, Cordain believes that it is impossible to following the Paleolithic lifestyle if you are vegetarian or vegan as the major sources of protein in those lifestyles are not allowed.

So there is the gist of it all and before I move on into the Day In the Life portion with all the #FoodPorn goodness, there are a few things to clear up as there are few misconceptions about this lifestyle.

1. Paleo and Primal are not the exact same thing.

Source [ http://huntgatherlove.com/content/paleo-vs-primal-vs-atkins%5D

This is a very common misconception. The two terms are often used interchangeably but they are not the same. Yes, they are similar in their many of their ideas surrounding what to eat (lots of veggies, proteins, and unprocessed foods) and what you shouldn’t eat (grains, alcohol, heavily processed foods, sugars, etc), but they do have their differences.

NOTE: Mark is associate with the Primal Blueprint, while Cordain and Wolf are leaders in the Paleo Community
  • Primal does allow for some dairy in the form of full fat cheese, yogurt, kefir and stuff like that. Paleo doesn’t.
  • Some artificial sweeteners are generally accepted with Paleo, just not sugar. For Primal on the other hand, artificial sweeteners should only be used if they provide some benefit to the body. Otherwise, change the food so that it doesn’t contain it.
  • Fats. They differ in their opinions about fats in a few places. There was a much bigger difference when Cordain first began his movement as he was anti-saturated fat due to the supposed research supporting its role in cardiovascular disease. It appears as though his opinion has changed in recent years and he has now accepted that some saturated fats are an exception (Read here). It appears that Wolf still promotes LEAN MEATS, which is not always the case made by Mark, who supports the consumption about the used of the whole animal and those fattier cuts and organ meats provide crucial nutrients and cholesterol that the body needs.  The use of ghee is grassfed butter are also allowed in the Primal community, while they are not in Paleo due to them both being a dairy product.
  • There is a huge push for supplementation in the Primal Blueprint as Mark states that our food just isn’t what it used to be. Yes Grok didn’t have supplements BUT Grok also didn’t obsessively wash his food (he ate dirt giving him healthy bacteria, probiotics, for his gut health), didn’t have to eat farmed fish (so he got the Omega fatty acids that were meant to be in the fish), etc. There is not really much said about supplements in the Paleo community.
  • Mark gives an actual bracket of carbohydrates per day that he deems to be healthy and acceptable. Essentially, he preaches no more than 100-150g, which is just enough to keep you out of ketosis. He states that this is totally doable as you would be hard pressed to get any higher than that if you are eating mostly vegetables with the occasional fruit or starchier tuber. There doesn’t appear to be a ‘carb cap’ mentioned by either Wolf or Cordain but they do say to limit your fruits and starchier carbs, especially if you are insulin sensitive or overweight.

Sources:

Mark’s Daily Apple: [Here], Cordain’s The Paleo Diet [Here], Robb Wolf’s The Paleo Solution [Here]

2. Meat and bacon do not make up the centre of this lifestyle.

It’s such a stereotype that Paleo is associated with meat. It probably stems from the fact that it’s seen as the caveman diet. Although high quality meat and other protein sources are considered staples in this lifestyle, the Paleo community is really based on

  • Eating whole, real foods.
  • Eating quality foods.
  • No alcohol.
  • Limiting sugars as they are associated with health problems.
  • Eating foods that promote health and gaining the most nutrients out of your diet while decreasing risks of inflammation, high insulin levels, disease and chronic illness.

Alrighty so I tried to condense that as much as possible while also being as informative as possible…

Did I kinda succeed?

Anyways, now onto the feast for your eyes. Dat food! Big ol’ thanks to all of the bloggers I seek out for their fab recipes! Remember to click on the pictures for the recipe.

Breakfast.

Alas, my favourite staple breakfast of my loaded up proats is a big no-no in this diet on so many levels..

  • No whey (dairy)
  • No oats (grains)
  • No Questbars (in a package, whey)…AGAIN HOW CAN YOU LIVE!

So what would Lil Miss Fitness Freak eat? Well, because it would still be my pre workout, I still need me some good carbs, protein and also a good dose of fats to get me through my training. Something like this might appear on my plate..

Sweet Potato with nut butter, an omelet of sorts and a green veggie.

I’m sorry nut butter has to be in my breaky no matter what or I’m just sad. Although almond butter is shown here, mine would probably be cashew butter (because peanut buttah is also not allowed :’-() Crying a wee bit more here…) because almond buttah just ain’t my fav.

Anyone else not a huge fan of almond butter?

The sweet potato would give me some good carbs and sugars, the omelet (which I would stuff with more veggies like mushrooms and such) would give me my protein, the nut butter would be my fats, and the green veggies would just balance it all out. I can’t do broccoli though…perhaps zucchini or asparagus would be subbed there for me.

Now, one other common complaint about Paleo and breakfast is that it often centers around eggs of some kind because 1. Most people don’t cook themselves up a slab of meat first thing in the morning and 2. because eggs often looked at as the only breakfast like protein.

So for all of you that would get sick of having eggs every morning, here’s a recipe for you.

paleo pumpkin pancakes made with almond flour

Personally I would nix the sugar a wee bit, but that is my own preference. You can easily make these a banana or ‘apple pieversion by simply switching up your spices and fruit puree. Thanks to Dianne for the recipe!

Lunch

For me, my lunch is often my post workout meal (after my lil post workout muffin devoured right after my lifting sesh) eaten about 2-2.5 hours after the gym. Once again, I’m looking for a heavy dose of carbs and good protein but lower fat this time. The lower fat here is more my preference for comfort as I take in a ton of carbs at this point so I stick to loading one major energy macro so that I don’t feel like I can’t move afterwards.

So what would I enjoy eating at this point?

Bam! A burger and fries! A turkey burger with a mushroom bun and baked sweet tater fries to be exact. I would also sneak in a salad or some greens somewhere on that plate because I’m a greens-a-holic. Burger toppings of choice would be my favourites as usual…

  • Unsalted, organic sundried tomatoes
  • Sauteed onion
  • Spinach
  • Sprouts
  • Tons of mustard
  • Pesto

Thank you to The Little Green Spoon for the recipe but unfortunately this one is not strictly Paleo (it was more the idea I wanted as the bun is genius!) as it contains quinoa. You could make some adjustments and swap out the quinoa for a given amount of flax meal (perhaps a few tbsp would do the trick for the quantities shown) OR you can refer to this recipe from for an 100% Paleo turkey burger Mexican style OR a more basic or neutral one here.

Side Note. Check out this recipe by Rebecca for an cool cauliflower bun recipe that seems to hold up very well!

Dinner

Dinnah dinnah, I got a great one for dinnah and it’s all mine 😀

This was soo simple and yet sooo good and I’m pretty sure that amazingness comes down to that beautiful elk steak.

20140818-220834-79714754.jpgI can never stress enough how good exotic meats are and elk is no exception. Sobey’s near my parents place (the only place I have ever found elk) FINALLY brought them back in after months of me waiting and waiting so obviously when I saw them on the shelf I snatched that baby up like a kid in a candy store.

I mmmed and awww’ed all the way through this meal and smiled at how easy it was to put together. So what’s on the plate?

  • The Steak. I marinaded the steak in 1/2 a tsp of olive oil, a few shakes of liquid smoke, about a tsp of apple cider vinegar (helps for tenderizing), chili flakes, cracked black pepper, garlic powder and rosemary. When I cooked it up, I seared it in a pan (about 1-2 minutes per side on high heat) then finished up the steak at 350 degrees in my toaster oven.
  • Steak Topping. My usual favourites, mushrooms, onions, and sundried tomatoes (my unsalted, nitrate free and organic ones from my store) sauteed in the rest of the marinade. Trust me, there was more of those than pictured. 😉
  • The Butternut Squash Mash. I simply took cubed butternut squash and steamed in my microwavable steamer pot until it was tender (keep that skin on! Fiber and nutrients peeps). I then put in my lil Oskar (food processor) with raw garlic, cracked black pepper, 1/2 tsp olive oil, chili flakes and dried rosemary and blended it up with enough water to make a nice puree.
  • The ‘Keg-ified’ Veggies. I really enjoyed the Keg seasoned veggies I had the last time I went to the steakhouse so I have been doing that more often at home too just with Mrs. Dash’s Steak Blend. So I sauteed button mushrooms, asparagus, zucchini cubes and some bell pepper chunks in that seasoning, chili flakes, garlic powder and a lil bit of coconut oil unilt they were softened but still had a bit of a crunch. TIP: Add a touch of vinegar or lemon juice into the pan at the end of the saute to get a nice browning on them veggies.

Fancy shmancy dinner in my face in 30 minutes or less.

Snacks.

Okay so I didn’t really mention snacks in between meals because most of the Paleo community stresses eating substantial enough meals so that you don’t need to snack in between. Personally, I take issue with this because my lil tummy can’t eat really rich and heavy meals all in one sitting and so I tend to get a wee bit hungry between my meals. So, here are some Paleo approved recipes for snacks even if shnacking is not really promoted here.

 Besides some of the more obvious snacks

  • Hardboiled eggs
  • Veggies with lean meats. You can wrap up veggies in slices of prepped meat Or vice versa. Try these lil zucchini roll ups out.
  • Nut butter and celery like ants on a log.

There are some more exciting and creative ones too. Here’s a few (click on the pictures for the link):

Sugar-Free Low Carb Chocolate Chia Pudding by Sugarfree Mom

For something more savory..

chickenwr

Paleo Chicken Wraps by Paleoaholic

Perhaps some pre-workout energy or just a lil zip to get you out of that afternoon slump

Fig and pistachio powerballs (vegan, raw, gluten-free, paleo) | eyecandypopper.com

Fig and Pistachio Powerballs from Eye Candy Popper.

So there you have it friends, zee Paleo diet. If there are any readers from the Paleo community please feel free to jump into the comments section and give your two cents and opinions as I’m wanting to learn more as well.

Overall…

I would say that my current diet is about 85-90% Paleo. I’m grain free with the exception of my brown rice and oats and I’m dairy free (due to lactose intolerance). I do keep whey and casein in my diet as I believe I can digest those fine and therefore don’t feel the need to remove them. The big thing that I totally agree with in this lifestyle is the main idea of whole and real foods. Less processed, less sugar and sodium and less crap overall is where we should all be striving for as that is the food that our body recognizes and works optimally on.

What do you think friends?

Did I miss anything important about this lifestyle? Talk at me! I wanna hear more please! 😀

Don’t forget to pop on over to Peas and Crayons and say hi to our lovely hostess to the mostess, Jen.

Peas and Crayons

-Chelsea


12 Comments

Oat Flour Wraps (Gluten-Free)

Hey Friends,

I mentioned recently that I had gone gluten free completely and although this is not much of a change for me, there is one lil problem I’m now faced with

What do I eat when I’m on cash at work?

I used to make sammiches with my Ezekiel bread as they are more inconspicuous to munch away on while at work. I’m not a bread person at all and would much rather have the ability to bring a bowl of stuff to eat for lunch but alas, I’m technically not supposed to be eating at all while on cash….Ooops

BUT

This girl has to eat! So a sandwich it was.

I actually learned to quite enjoy my sandwich creations…

IMG_3240…but unfortunately for me, that bread is not actually gluten-free…It’s flour free and sprouted grain (which has great health benefits if you’re gunna go for the grain) but not gf. So there goes my sammiches

Now you may ask me:

Why don’t you just buy gluten free bread?

Easy peasy answer!

Most are made of crap.

Sorry I’m Not Sorry for being blunt.

Rudi’s: Water, potato extract, high oleic sunflower/safflower oil*, rice starch, rice flour, evaporated cane juice (cane sugar), inulin, egg whites, honey, sugar cane fiber, yeast, molasses, sea salt, xanthan gum, flaxseed, millet, sunflower seeds, cornmeal, vinegar, natural enzymes.

Udi’s: UDI’S BEST BLEND (TAPIOCA & POTATO STARCH, BROWN RICE & TEFF FLOUR, MODIFIED TAPIOCA STARCH), WATER, NON-GMO VEGETABLE OIL (CANOLA OR SUNFLOWER OR SAFFLOWER), EGG WHITES, EVAPORATED CANE JUICE, TAPIOCA MALTODEXTRIN, TAPIOCA SYRUP, YEAST, FLAX SEED, XANTHAN GUM, SALT, BAKING POWDER (SODIUM ACID PYROPHOSPHATE, SODIUM BICARBONATE, CORN STARCH, MONOCALCIUM PHOSPHATE), CULTURED CORN SYRUP SOLIDS (NATURAL MOLD INHIBITOR), DRY MOLASSES, ENZYMES.

Gluttino: Water, potato starch, canola oil, corn starch, tapioca starch, dried egg whites, rice bran, molasses, cellulose powder, yeast, inverted sugar, sugar, modified cellulose, sugar beet fibre, salt, xanthan gum, calcium sulfate, enzymes.

…All have random sugar added to them. YOU DONT NEED SUGAR IN BREAD PEOPLE! They also tend to have weird preservatives in the mix too. Maltodextrin, gums, inulin, cellulose gum, etc. I always say that if I wouldn’t bake or cook with a given ingredient that I shouldn’t eat it in a pre-made product.

Looks like I will be paroozing Pinterest for some gluten free bread recipes using actual wholesome ingredients

Until then I needed a solution fast. Thank you Pinterest and Susanna over at TastyHealth for saving me last second when I needed to make my lunch for the next day at GoodnessMe!

Oat Wrap 3 egg whites, 1/4 cup old fashioned oats (or 2-3 tbsp coconut flour for a low carb version), 1 tsp psyllium husk (can omit), 1/4 tsp baking powder, 1/6 tsp salt  Any spices you'd like

Voila! Something easy to make and that I can eat. Score! 😀

I modified the original recipe a touch to meet my carbohydrate needs and in the end it turned out great! Here’s my take.

Gluten Free Oat Flour Wrap

Serves 1

1/3 cup gluten free oats (blend into a flour)

1 tsp psyllium husk

2 egg whites (1/4 cup)

~1/4 cup water (more if you want a thinner consistency)

1/2 tsp baking powder (optional, I didn’t use it)

Preheat a greased pan to medium heat. Mix all of this up and then add whatever spices/herbs you would like. I added garlic powder, dried parsley, chili and basil to mine. Pour your batter on the pan and smooth it out to the thickness and size you would like. Cook like you would a pancake.

Once it’s done, let it cool for a few minutes then fill away!

Here’s what it looked like fresh out of the pan. Sorry for the non pretty, on-a-paper-towel, picture, but it was early and I was in a rush.

IMG_3950Then I attempted to fill it with my usual sammich toppings:

  • avocado
  • sauteed mushrooms and onion
  • spicy grilled chicken
  • wilted spinach
  • mustard

……

IMG_3953…I have a problem with overstuffing okay!

IMG_3956Had to take some out and add that to my squash on the side.

IMG_3965Ahah! Success. Mmmm tacos 😀

IMG_3957All wrapped up and ready to go. How you doin Mr. Twist Tie?

This wrap was super tasty. It has a great chewy texture and despite my filling being hot and liquidy, the wrap never split or broke. It’s a miracle! Don’t you hate that? I do! You can thank the psyllium husk (can find at a bulk store!) for that binding power. These wraps are also great because you can customize them as well.

  • Change up the spices
  • Make them larger (more oats)
  • Make them lower carb (use coconut flour)
  • Probably make them vegan with a flax or chia egg (I’m sure it would work I just haven’t tried that)

After devouring my lovely wrap during my hectic times at work during the lunch hour, I then had to Instagram my masterpiece for Kim (@pbeechie) and Angela’s (@angelamccafferty) #WrapItUpWednesdays contest.

IMG_3969Bam. Delicious!

This is also jumping into Kierston’s #RecipeFriday as I haven’t joined in on that partay in a while and I miss it! Thanks for the shindig FU 😀

-Chelsea

 

 

 


4 Comments

Apple Vanilla Spiced Chestnut Muffins

Hey Friends,

So I mentioned in my last post that I was planning on testing out another version of the chestnut flour muffins

Ones with

Apple

Vanilla..

Nut butter..Of course.

So I baked up a batch last night and carted one around for my snack during my Personal Training staff training day today to sample. They were very good! Even more moist than my last batch! Moist…I know I know, so many people hate that word but hey, what other word should I use??

IMG_3903Oh, and my boyfriend devoured three in one go last night too…so yeah, they are yummy lil healthy muffins 😀 Thumbs up.

Surprise!

Surprise!

PLUS They are gluten free and dairy free for all us problematic tummy peoples.

So here ya go.

Apple Vanilla Spiced Chestnut MuffinsIMG_3911

Serves 12

Stats: Cals: 115 Carbs: 14g Fat: 4g Protein: 7g Fiber: 4g Sugar: 2g

Dry Ingredients:

  • 1/2 cup + 2 tbsp chestnut flour
  • 8 tbsp coconut flour
  • 1/4 cup oat bran (gluten free)
  • 1/2 cup rolled oats (gluten free), coarsely pulsed
  • 1 scoop vanilla whey (I used Schinoussa New Zealand Probiotic Vanilla Silk)
  • 3 tbsp flax meal
  • 4 Stevia packets
  • 1 tsp vanilla bean powder (Natural Traditions, if you have it)
  • 1 tsp cinnamon
  • 1 tsp baking powder

Wet Ingredients:

  • 3/4 cup liquid egg whites
  • 1 cup water
  • 1/2 cup unsweetened almond milk
  • 1/3 cup unsweetened apple sauce
  • 1/2 tbsp coconut oil, melted
  • 2 tsp vanilla extract

Filling:

  • 2 tbsp natural almond butter (I used crunchy)

Directions: Preheat the oven to 350 degrees. Combine all of your dry ingredients in a large bowl. Combine all of your wet in a separate bowl, leaving the coconut oil for last as it will get chilled and re-solidify. Fold your liquid ingredients into your dry until combined. Spray 12 muffin tins and fill each about a 1/3 of the way up with batter. Add 1/2 a tsp of your almond butter to all 12 muffins then cover the rest of all of the muffins with your remaining batter. Bake for approximately 15-18 minutes, rotating about 1/2 way through, or until the tops are firm to the touch and the sides begin to pull away from the sides. Let cool, pop out of the tins and then enjoy.

Feel free to make these muffins your own too….

  • Add pieces of nuts in the batter for some crunch (walnuts, almonds)
  • Add a vanilla glaze on top for a cupcake like feel (Vanilla protein powder (casein or whey) + water/almond milk + optional sweetener= thick icing)

…just don’t forget to share your creations with me 😀

Happy snacking!

-Chelsea


Leave a comment

Chocolate Pumpkin-Apple Protein Bread

Hey Friends!

Wow what a mouthful that title is but it just has so many good things in it that MUST make the recipe name…or I’m just not creative enough to come up with a cooler name for the delicious bread….I digress. Anyways, I have been really wanting to like pumpkin lately as I see it EVERYWHERE on instagram and everyone says how good it is…

How much they love pumpkin.

Bring on the pumpkin…

MORE pumpkin…

Pumpkin everything…

Pumpkin so hard…

You get my point.

It’s kind of weird how someone such as myself who didn’t think they really liked pumpkin flavoured things gets intrigued by all the various pumpkin goodies that are posted up. Perhaps it’s because I do love fall flavours and so I believe that I really should like pumpkin OR maybe I’m just always looking for a new challenge to dive into in the kitchen. Either way, I tried a lil experiment of my very own…

IMG_2527So much potential these lil guys had. I thought it would be a solid recipe but they turned out lacking that depth of flavour that fall themed goodies really should have. To be honest, what really saved them was the cinnamon roll questbar chunks. Spoken like a true addict…

So with that slight fail, I was determined to make something decent with pumpkin to test out whether or not I truly didn’t like pumpkin flavoured baked goods (I like pumpkin in it’s savory form!). I searched Pinterest and instagram for some healthy muffins or quick breads that I could test out and came across this lovely sight:

chocolate chip pumpkin bread1

Created by the amazing Ellen over at Best Fit Body, this bread was just the thing that I was looking for to test out pumpkin. I mean look at it. LOOK AT IT! So good right? Yeah, so I proceeded to then tweak it all out so that it would fit the macros that I was lookin for. Unfortunately no chocolate chippies made the cut for my version BUT I did add some more fall staples into the recipe that made it delicious nonetheless. If you want to try out Ellen’s recipe, which I would totally recommend you do, you can check it out here. Oh also, parooze around her site as she posts the most amazing recipes EVER. Ooey-gooey banana brownies? Snickerdoodle Blondies that are clean? Yeah, those are hers too. Check her out!

So, how did I go about ‘tweeking’ an already beautifully constructed bread you ask? Well, I fiddled around with my My Fitness Pal account and came up with something that both myself and my boyfriend really enjoyed and here it is.

IMG_2599She’s a masterpiece and I enjoyed my own piece of…yes, pumpkiny goodness last night with my puddin…

IMG_2600Just check out those apple chunks!

IMG_2595Mmmm I lerve baked apples. The spices in this bread really stood out. From it baking in the oven to slicing it open to taking my first bite, the smell of the pumpkin pie spice components and the loads of cinnamon rocked! I’m starting to think that Miss Spice Queen herself just failed to add a large enough quantity of these marvelous spices in my previous muffin attempt. GASP!

Anywho, here comes the recipe 😀

Chocolate Pumpkin-Apple Protein Bread

Adapted from Ellen, serves 8

Wet Ingredients:

1 whole egg (large)

3/4 cup liquid egg whites

1/2 cup pure pumpkin puree

1/4 cup unsweetened apple sauce

1 tbsp sugar free (or pure) maple syrup

1/2 tsp pure vanilla extract

1 tbsp coconut oil

2 tbsp milk of choice (I used Dream Blends unsweetened almond-coconut blend)

Dry Ingredients:

1/4 cup coconut flour

1/2 cup oats

1 scoop (~30g) chocolate whey protein

2 packets (or more) of organic stevia + some for sprinkling on top

2 tsp cinnamon

1 tbsp pumpkin pie spice

1 tsp baking powder

1/4 tsp baking soda

Add-In’s:

diced apple (use however much you want, I used 80 grams with the skin on…nutrients!)

Directions:

  1. Preheat the oven to 375 degrees
  2. Whisk your egg in a bowl then combine with all of the rest of the wet (with the exception of the oil and milk) ingredients. Set aside
  3. Pulse 1/4 cup of your oats into a flour and place in a large bowl. Add all of the rest of the dry ingredients and mix to get any clumps out
  4. Fold your wet into your dry
  5. Add the oil and the milk to the mixture and gently mix
  6. Dice your apple and fold in (and any additional add-ins you wish)
  7. Pour your batter into a sprayed bread mold and smooth out ensuring that the top is level. Sprinkle the top with some granulated stevia if you would like.
  8. Bake until the top is brown and a toothpick comes out mostly clean when inserted into the centre. Mine took about 35 minutes
  9. Remove from the oven and let it sit in the mold for at least an hour before slicing into it to allow for it to fully set.
  10. Enjoy!

Things to note

  • Feel free to add any additional add in’s that you would like. I chose apples because 1. I wanted to incorporate them and 2. because they fit the macros I was looking for. Cacao nibs or nuts like walnuts would have been a great addition to this bread. Dried fruit would also pair nicely and of course, like Ellen’s version, chocolate (or dairy free carob) chips
  • If you don’t have (or want to use) chocolate whey, you could follow Ellen’s recipe and use 1/2 coconut flour OR perhaps experiment with a few tablespoons each of coconut flour and pure unsweetened cacao or cocoa powder. If you do that later, more sweetener may be required.

Like I mentioned, my boyfriend and I really enjoyed this bread! It was really moist, flavourful and the aroma of the spices really made it special. I liked it so much that it also made it’s debut in my proats this morning as seen on my instagram account

Here it looked before I mixed it all in…

IMG_2601….and after with my peanut butta loud and proud in the centre of the mountain. 😀

IMG_2605Super good and very festive!

All I did was combine my 1/3 cup + 1 tbsp oats, 1/3 cup almond milk, 1/3 cup water, shake of cinnamon, 1 tsp of chia seeds and 1/3 scoop of Cellucor Cinnamon Swirl Whey in my bowl the night before and refrigerated over night. In the morning, I added a touch of water to get it movin and nuked it for 3 minutes. I then took it out and added just under 1/3 of a cup of liquid egg whites. STIR STIR STIR and nuked again for an additional 2 minutes and proceed to watch it overflow. Watch it or your microwave will try to explode it. After that, I broke up my piece of my lovely pumpkin bread on top of the proats in addition to some diced up (nuked) cinnamon McIntosh apple pieces and threw in it back in the microwave for a final minute (yeah I like my oats pippin hot!). FINALLY, I took it out, added 1/2 tsp lucuma powder (optional superfood), stirred it all up and topped it with 2 tsp of my homemade crunchy peanut butter. Dive in!

If you make this bread let me know how you like it. We thought it was mighty tasty 😀

Do you like pumpkin baked goods?

Favourite fall goodies? The smell of fresh baked apple pie gets me every time!

Thanks again to Ellen for this wonderful recipe! Much blogger love 🙂

-Chelsea

 


Leave a comment

When Life Gives You Zucchini’s….

…You mix it with chocolate

IMG_1864…and slather that beauty in a cinnamony, sticky ‘icing’

Hey Friends,

I got a sweet summery recipe for ya! My boyfriend devored this cake/bread in less than two days so I would say I did a pretty good job at his favourite dessert bread. 😉 Oh and no guilt here as this chocolatey bread is made all from whole, clean and quality ingredients including one massive zucchini fresh from our apartments community garden. Now that’s local and fresh!

Chocolate Zucchini Bread

Wet Ingredients:

  • 1/2 an avocado, pureed
  • 1 egg
  • 3/4 cup liquid egg whites
  • 1/3 cup unsweetened apple sauce
  • 1 small banana, pureed (maybe 100g)
  • 4 tbsp coconut oil
  • 2 full droppers vanilla creme liquid Stevia (more if you want)
  • 2 cups fresh zucchini grated

Dry Ingredients:

  • 2.5 cups oats, measured then grind into oat flour
  • 4 tbsp raw cocao powder
  • 2 tbsp unsweetened carob powder (can sub for more cocao but may need more sweetener)
  • 2 tsp baking powder
  • 1 tsp baking soda
  • 1 tsp cinnamon (or more)

Icing Ingredients:

  • 1 scoop Cellucor Cinnamon Swirl Whey (or can use another cinnamon protein OR vanilla whey with added) cinnamon
  • 1-2 tbsp unsweetened almond milk

Optional Add-ins:

  • dark chocolate chips, carob chips, cocao nibs
  • coconut flakes
  • nuts of any kind (walnuts, almonds)
  • dried fruit (cranberries or cherries may make a lovely bright addition)

Directions:

  1. Set the oven to 350 degrees
  2. Combine all wet ingredients (except zucchini) in a bowl. If it is really chunky puree it.
  3. Combine all the dry ingredients (I didn’t sift so I don’t know if it would add anything) in another bowl.
  4. Fold the wet into the dry until just combined.
  5. Fold in the zucchini until just distributed throughout the mixture
  6. Fold in your add in’s. I only had slivered almonds on hand so I threw in some of those. If I had carob chips I would have put those in.
  7. Pour into a large sprayed or greased loaf pan, or two smaller ones (or bunt pan like I did) and toss in the oven for about an hour and a half or until a toothpick comes out clean when inserted in the centre of the loaf.
  8. Let stand for about 20-30 minutes to cool and set before flipping it onto a plate or serving dish
  9. Make your icing by combining the icing ingredients together in a small bowl. Add the milk slowly! You want a thick drippy icing not water.
  10. Ice your cake and sprinkle with additional cinnamon.
  11. Enjoy! It is good warm or cold.

Notes:

  • I did not really squeeze much liquid out of the zucchini so depending on the moisture content of your zucchini, adjust the dry (add more oat flour) or wet (add some water) ratios.
  • About 1/3 of the way through baking, I tented the cake as the top had really begun to brown already. The tent (placed foil over top) ensured that the top did not burn while the cake continued to bake.
  • This recipe is dairy-free and can be made gluten-free if using gluten-free oats!

All gussied up….

IMG_1859Before it lost a piece…

IMG_1862…to be devoured by my happy boyfriend. 😀

The waterfall of icing gets me every time…NOMZ

-Chelsea