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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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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Easy Peasy Peanut Buttery Granola

IMG_1556Hey Friends,

So I told you I wanted to get a lil bit more active in posting recipes because I LOVE cooking and baking and this is a health and nutrition blog after all. So here comes another recipe, not really mine, but rather one that was modified from a recipe by Heather over at Heather’s Creative Concoctions. I have wanted to make homemade granola for a while now, despite not really ever eating it in my life, as I thought it would be cool as an oatmeal topper like I have seen in various instagram pics. So the other day I finally decided that I had a big bag of old fashioned rolled oats wasn’t going to use itself up so I was gunna to make some healthy granola that I could use to top my pre-legday (ie. bring me allll the carbs!) proatmeal.

Of course I am ME soo I had to make a granola that would fit MY macros. Therefore, unlike many granola’s you would find on the shelf at a grocery store, my homemade version would have to have:

  • NO added sugar (this also means honey, syrup and other sticky binders)
  • NO excessive use of fats and oils
  • NO crazy high amount of carbohydrates
  • SOME protein
  • A YUMMY taste

So that is a pretty long list especially for someone who has no experience making granola. Hmmm..

So I went out in search of inspiration…and how-to’s…for my perfect granola. After paroozing pinterest I began to get a lil frustrated as all of the ‘healthy’ recipes still had a fairly large use of honey or maple syrup to keep the oat clusters together. Please understand that I know these are natural sugars and I have nothing against those that use them. Personally, I choose not to use them because, just like regular table sugar, natural sugars spike your insulin levels all the same. To your body, sugar is sugar no matter where it comes from. So for me, extra unneeded sugar just doesn’t fit into my goals as of now. Plus, I really don’t need the excessive sweetness as I don’t have much of a sweet tooth (….other than ice cream..mmmmm…). Annnyways, I finally started to see some people using unsweetened apple sauce to bind and sweeten their granola and I thought the idea of using fruit purees was quite interesting. I was also reminded that peanut butter can really be incorporated into anything beautifully and decided that my granola HAD TO HAVE peanut butta somewhere in the mix.

All of this then led me to Heather’s site where she posted a recipe for her peanut butter granola. This recipe combined the flavours of peanut butter with a banana for binding power and sweetness. OMG this was perfect as I’m sure you all know I LEEERRVVE all things banana and peanut butta. If you are interested, here is her original recipe:

Heather’s Super Crunchy Banana Peanut Butter Granola

Ingredients:

2 cups rolled oats

1/4 peanut flour or PB2 prepared

1 banana

1/2 cup water

up to 1/4 cup sugar free maple syrup- depending on your taste

2 tsp cinnamon

*optional add ins, 1/4 cup raisins, 1/4 cup sunflower seeds, 1/4 cup dark chocolate chips

Directions:

-Preheat oven to 350 degrees

– Blend everything but the oats.  Toss mixture and the oats.  Lay on baking sheet- don’t spread it thin leave it chunky for the super crunch factor.

-Bake 15-20 minutes till just starting to brown- make sure to turn it at least once.

Now despite her granola being fabulous all on its own, because I am who I am, I had to modify it to fit my own needs. So here was my version:

IMG_1549Peanut Butter and Banana Granola

Makes 16 servings (2 tbsp each)

2 cups rolled oats

2 tbsp Nuttzo (or other chunky nut butter)

1/4 peanut flour 

1/2 banana

1/2 cup water

2 tsp cinnamon

Combine the peanut flour, banana, water, and cinnamon in a blender and blend until smooth. Mix in the Nuttzo (or other nut butter) and then combine with the oats. Then simply follow the same directions as Heather’s version.

Nutritional Information (per serving or 2 tbsp)

58 calories, 8g carbs, 2g fat, 3g protein, 1g sugar and 2g sodium

I chose to make it suuuuper simple as I wanted to see how it would work out first before going crazy. I did however add in some Nuttzo as I thought it would bring some more nutty flavour and some chunks of nuts. Unfortunately I think I was a lil too stingy so the taste didn’t really show up the way I had envisioned. So feel free to add some more if you really want a strong nut flavour! Overall, I was quite pleased with the outcome! The peanut flour really did wonders for a ‘glue’ and a light flavouring of peanut. My boyfriend tried some and liked it despite him saying it wasn’t that sweet compared to normal granola. If you do want it sweeter I would suggest adding in some sweetener, either stevia based for sugar free (or sf maple syrup as Heather suggested if your stomach can handle the artificial sweeteners) or a form of natural sugar (liquid form). One thing I did notice was that some of my clusters were a lil softer but that was probably because I took it out a lil too early for fear that some of the isolated pieces would burn. Next time I will make sure I spread it out more evenly so I can get that beautiful super crunchy texture Heather was speaking of!

Also, as Heather mentioned, feel free to throw in some yummy add-ins:

  • Nuts of any kind (peanuts, cashews, etc)
  • Dried Fruits
  • Coconut
  • Flavour Extracts (maple would be fab!)
  • Cocoa nibs or regular ol’ chocolate chips
  • Other grains (could throw in quinoa, millet puffs, etc)

So here it is, my beautiful and healthy granola.

IMG_1562IMG_1558IMG_1559All up close and personal. 😉 Thank you Heather for the great recipe! I hope you all enjoy it

-Chelsea