Sunday, July 31, 2011

Chocolate Black Bean Muffins

Don't ask me how or why beans bake so well but they are able to make flourless, healthier, fibre rich baked goods like nothing else. Guess what? NO bean taste! I know this sounds crazy... but you have to trust me and make these muffins. Thank me later :)

Chocolate Black Bean Muffins

  • 1 (15oz) can black beans, drained and rinsed
  • 1/2 cup liquid egg whites (or 4 large)
  • 1/2 cup pure pumpkin puree or unsweetened applesauce
  • 2 tbsp milk (I used unsweetened chocolate almond milk)
  • 1 tsp vanilla extract
  • 1/2 cup cocoa powder (Hershey's Special Dark)
  • 2 scoops chocolate protein powder (a blend, not an isolate)
  • 1 tbsp instant coffee granules
  • 3/4 cup Stevia In The Raw
  • 1 tsp baking powder

Preheat oven to 350 degrees F. Spray a 12 cup muffin tin with non-stick spray.

Place the beans in a blender or food processor. Add the milk. Blend well until smooth.

Add the remaining ingredients, continuing to blend until well mixed, smooth and glossy.

Pour into prepared pan. Bake for about 22 minutes, checking at 20 minutes. Do not over bake or they will be dry!

Remove from oven and let cool. Wrap tightly and store in fridge.

*These are excellent with a smear of peanut butter over the top!

Makes 12
Per muffin: 60 calories, 1 g fat, 9g carbs, 3.3g fiber, 7.5g protein

Saturday, July 23, 2011

Won't Stick to Your Thighs Skinny Fries

Who ever said you can't have your cake and eat it too clearly had no idea what they were talking about. Forbid a food from anyone and you know what happens?? The person starts to drive themselves crazy "craving" the food and obsessing over what they can't have. It's kind of true as they say- we want what we can't have. Certain foods get such a horrible rep because of the brutal unhealthy ways they are cooked these days. Fast food joints rank right up there. It's like making a supersized order of high blood pressure with a side of plumped thighs.

Forgo the drive thru, crank up your oven and ladies get to chopping like your grannies did years ago. If you chop enough and with a little force you might even want to check off an arm workout from your to-do exercise for the day! Nothing beats homemade french fries. If you do it right, you can get the same crispy skinny tater in the oven as you would the deep frier.....but you'll be keeping the grease off your fingers and your skinny jeans will still show some love to your thighs.

Skinny Baked Fries
  • 2 large russet potatoes, cut into fries shape (peeled or not)
  • 1 tbsp extra virgin olive oil 
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • 1/4 tsp white pepper
  • 1/2 tsp smokey paprika (optional)
  • 1/2 tsp sea salt

Preheat oven to 440 degrees F.

Mix the olive oil and spices in a large bowl. Add the chopped potatoes and toss to coat well.

Place on a large non-stick baking sheet.

Bake for 40 to 45 minutes, flipping half way through.

Serves 4 as a side.

Sunday, July 17, 2011

Lighter BBQ Chicken

Sweat at the gym is sexy. It's a good sign you are putting the work in working-out! Having to refresh your deodorant and powder your face while entertaining at home on a hot day- not so sexy. Summer is hands down the peak of random get-togethers with family and friends since the weather is so nice. I don't know about your circle of friends, but with mine food is always, always involved in some way. Be it appetizers, random finger food or a hearty grill out feast.....

Every one knows when they invite me, I come bearing some really kick-butt  marinated chicken ready to throw on the BBQ. My girl friends know me well enough that it's always bikini friendly; the guys however- the less they know the better....and better they might look! Buddha-beer-belly vs. sexy-chicken-6-pack...... If you are tired of your same old plain chicken, give this recipe a try!

  • 1 lb boneless, skinless chicken breasts
  • 1/4 cup fat free Italian dressing
  • 1/4 cup low sugar BBQ sauce 
  • 2 tbsp sugar free preserves of choice (orange marmalade, cherry, etc)

In glass bowl, heat the preserves until warmed and runny. Stir in the dressing and sauce.

Pour the marinate over the chicken, cover and let sit at least 4 hours, overnight being best.

To cook chicken, heat outdoor grill to medium heat. Cook for 12 to 15 minutes or until thermometer inserted reads 170F.

Serves 4 to 6

Saturday, July 2, 2011

Skinny Protein Waffles

Waffles. Bikini. Fit. Healthy? Sure they all go together! All you need is a waffle maker and like 5 minutes! I make these A LOT. The best part? Easily portable. Cook, cool and pack for the next day.

3 large egg whites
1/3 cup unsweetened vanilla almond milk 
1/3 cup oatbran or ground oatmeal
1 tsp vanilla extract
1 scoop vanilla protein powder (a blend works best, no isolate please)
1/4 tsp baking powder
1/2 cup fresh blueberries, divided

In the blender combine all of the ingredients except the blueberries. Blend until smooth. Let sit a couple of minutes.

Preheat the waffle iron. Spray with non-stick cooking spray.

Blitz the waffle batter one more time. Stir in half of the blueberries.

Cook according to waffle maker instructions. Remove from iron and top with remaining blueberries.

Serves 1