Chocolate- It's What's For Breakfast

Do I have your attention now?!

Believe it or not, chocolate is actually good for you. We have an antioxidant powerhouse in the house today! Now before you rush off to the store I want you to know I don't mean chocolate bars, artificially infused chocolate want-to-be flavoured junk, etc. I'm talking about robust, rich, dark cocoa.....the darker the better baby!

So go ahead, give your fit and beautiful self permission to 'indulge' in the finer and tastier things in life- guilt free! Why not wake up to a breakfast that benefits your heart, diabetes risk, cholesterol, aging, PMS, and let's face it, a girl with chocolate is just happier! :)

Skinny Chocolate 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

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.

Baby, It's HOT Outside Get Grillin' 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 sweet n' sassy glazed 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

Dessert For Breakfast Crisp & Frozen Yogurt

 It amazes me the people who slam back sugar and fat laden pastries of all sorts for breakfast.....on a regular basis. Is it really any wonder why there is an epidemic of weight and health issues in North America?! Breakfast is a must in my books. It gets you going and sets the tone for the day. Start with junk and you will probably end with junk, or at least a tummy ache. I live for breakfast food! I often eat it for dinner and will go to bed earlier just so breakfast will come sooner. (don't judge, we all have vices)!

How about a rev-you-up sweet but figure friendly dessert to start your day? An out of the world crisp packed with whole grain, fruit, protein and no sugar or fat. Go ahead, go to bed early tonight so you can have this tomorrow morning :)

Berry-Oat Crisp with French Vanilla Frozen Yogurt

Crisp:
1/3 cup oatmeal, divided
1 tbsp ground flaxseed
1 large egg white
2 tbsp unsweetened applesauce
1/4 tsp cinnamon
1 tsp Stevia In The Raw
1 cup berries or fruit of choice (love rhubarb & strawberries right now!)

Frozen French Vanilla Yogurt:
1/2 cup plain greek yogurt
1 tbsp fat free cream cheese
3 to 4 drops French Vanilla Stevia drops

*The night before mix the yogurt ingredients. Put in ice cream maker and follow instructions as your machine calls for. If you don't have an ice cream maker, simply mix the ingredients and place in a metal bowl, cover and chill overnight.

Preheat oven to 375 degrees F. Spray an oven proof single serve dish with non-stick cooking spray.

Pulse half of the oatmeal in the food processor or coffee grinder until in flour-form. Add the remaining ingredients except the berries. Mix with fork until incorporated.

Place the berries in dish and top with oat mixture. Bake for 20 to 25 minutes until golden.

Remove from oven, place frozen yogurt on top. Eat immediately. Serves 1 healthy gal.

Yes, bikini babes do eat dessert for breakfast!

Forget Take Out- Thai This

Listen up ladies. A solid week of 5 days eating healthy and daily exercise can easily be undone by a weekend of lazy eating. A little bit of slack here and there quickly adds up and leaves the scale in a standstill or depending how naughty you are will even creep upward. I don't know about you but I don't work my booty off hard all week for nothing. Food hangovers aren't so chic- feeling bloated, swollen and with an upset tummy for a couple days won't boost your sexy confidence.

In the same amount of time it takes you to daydream your way through the take-out section of the yellow pages, decide what thigh plumping grub you are going to order and then actually have it delivered, you can whip up a mighty tasty and figure friendly version! Everyone I know loves thai food. So pull your hair back, put on something to make you feel on top of the world and get cooking!

Thai Chicken Tacos with Peanut Satay Sauce

8 small whole wheat tortillas
1 lb boneless, skinless chicken breast- cut in 1' cubes
1 tsp extra virgin olive oil
1 tbsp ground cumin
1 tsp crushed red pepper flakes
1 tbsp garlic powder
1 tsp fine sea salt


Slaw:
2 cups shredded cabbage (1 cup each red and nappa)
1/2 cup shredded carrot (about 1 large)
1/2 cup sliced green onion
1/2 cup thinly sliced radish
1/4 cup chopped fresh cilantro
1/4 cup rice vinegar

Peanut Satay Sauce:
1/4 cup natural chunky peanut butter
1/4 cup light coconut milk
juice of 1 lime
1 clove garlic, minced
2 tsp chilli sauce
2 tsp reduced sodium soy sauce

Preheat large skillet to medium high heat. Toss the chicken with the spices. Add oil to pan and then the chicken. Cook 6-7 minutes until golden and no longer pink in the middle.

Toss together the slaw ingredients. This can easily be made ahead.

Place all of the satay sauce ingredients in the blender and blitz just until incorporated.

Warm the tortilla shells. Fill with slaw, then chicken and a light drizzle of the sauce.

Serves 4 (2 tacos each)

Single Girl Dreams of Waffles

I am a firm believer that you can stay fit and slim while maintaining a very healthy social life. It saddens me tohear of others who can't seem to make it work. Life- enjoy it and the people in it to the fullest. Make the right adjustments to your schedule, plan ahead and don't fret the little things. When you are prepared, life is blissful if you let it be.

During the week my beauty and recovery sleep is precious to me. Come the weekend, a night out shaking your tight buns on the dance floor with your girl friends is something I highly recommend and try to partake in as much as possible. Dancing is a great form of cardio too, maybe that will convince you? Regardless it sure can work up an appetite. Instead of stuffing yourself with random who-knows-what when you bring your sexy self home, drink some water and get some rest darlin! I bet you will dream of food. And if you do, wake up and start your day with guiltless vanilla infused blueberry waffles for 1 happy single bombshell.



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 single girl. Spoil yourself and eat in bed!