Avo Maria Green Smoothie

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Avo Maria

Because it is that good! Creamy, filling and not too sweet (perfect post workout!)

Simply Blend:

1 cup of fresh pineapple
1 small banana or half a large banana
½ a large avocado or a whole small avocado
1 cup of raw kale or spinach
½ -1 cup of coconut water
A few cubes of ice

Blend and enjoy for breakfast, post workout snack or a light lunch :0)

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Chocolate for Breakfast (V)(GF)

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1 Banana (the riper the better)
¾ cup peanut or almond butter
¼ cup flax ground
¼ tsp baking soda
¼ cup cacoa powder (cocoa will work)
Splash of almond milk
Drizzle of agave

Combine in blender

Bake on 400 for 15+ minutes. Keep an eye on them because it may very depending on your oven and cookware

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These are rich yet light and totally satisfying. Enjoy with organic local coffee 🙂

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5 Ingredient Banana Nut Butter Muffins (Gluten Free & Dairy Free)

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My breakfast is early. If I want to have something substantial I have to eat before 6:00 am, usually around 5:30. I usually end up blending a protein or green smoothie and taking it to my first client. My smoothies are filling and I am usually satiated for a few hours. When my earliest client cancels I feel indulgent when I get to have eggs, but I usually have a pretty wimpy breakfast followed by snacks of fruit, nuts, seeds and on occasion a Lara Bar.

Today I made a client some breakfast muffins and decided to come home and whip up some for myself. I will admit, I usually feel a little sick of cooking after spending time in the kitchen for a client; but these muffins are so easy it was no sweat. I usually make these with mini chocolate chips, but I have been over doing the sweets lately and decided to leave them out. They are way more decadent with the chocolate, so by all means add away.

I mix these 5 ingredients in a blender to create a smooth batter:

1 Large Banana
½ cup of Nut Butter
2 tbsp of Raw Honey
1 Egg
¼ tsp of Baking Soda

Bake in a 400 degree oven for 7-13 minutes depending on the size of your muffin. Mini muffins take about 7 minutes in my oven and regular muffin tins take between 11-13.

I try not to eat raw egg but I licked the spatula and a little bit of the blender…it’s that good.

I like this recipe because it is simple and it is easy to just whip together when a craving or need strikes. If you don’t have Raw Honey you can use regular honey, agave or maple syrup. If you are vegan these work with a flax egg too! I used organic peanut butter but almond, cashew or sun butter would work as well.

Smoothie Bowls are the New Green Juice

Smoothie Bowls

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So I am sure you have seen them trending, smoothie bowls are hugely popular right now. This chilly dish has been a staple treat in my diet since my first trip to Rincon, Puerto Rico a few years ago. Prior to this trip I was sloshing my overly thick green smoothies into a bowl after yoga and topping with chia and raisins. My icy greens were yummy but they lacked direction and presentation. I still remember my first “Acai Bowl” while visiting my friend in San Diego. It was a mixture of acai, banana, oats and honey. In Rincon I experienced more topping ideas and here I am today adding everything but the kitchen sink to my bowl.

I like Smoothie bowls because they are more satiating then drinking the same fruit medley, plus the ability to add toppings adds the crunch and extra flavor I need to call it a meal. You can eat these at any point in the day as a small meal or snack. They are great after a hot outdoor workout, as breakfast or even as a light dinner. I like to have a bowl before I go teach evening yoga because it will keep me full through the night without weighing me down.

I love to eat, and when a meal looks appealing and has presentation I tend to be more satisfied. I usually use berry medleys rather than acai. Acai is pretty expensive to eat frequently and while it is popular for its antioxidant content, blueberries are chock full of antioxidants. Plus with how busy and active I am, I need the extra vitamin C from strawberries. My immune system is fragile with my early mornings and the physical strain of being up and active all day.

While I change up the ingredients I use for each bowl the base is typically a frozen banana, berries and coconut milk. When I need extra greens I will add raw kale or spinach. After a hard workout I will add protein powder and I almost always add toppings. My favorite toppings are fresh or dried fruit, coconut flakes, chia seeds, hemp hearts, granola, walnuts, sliced almonds and nut butter.

I know everyone likes a direct recipe so below is my basic smoothie bowl:

In a blender add half a frozen banana and 1 cup of frozen mixed berries (blueberries, blackberries, raspberries, strawberries) and half a cup coconut milk. You can use any kind of milk but I prefer coconut, almond or cashew. Pulse the three ingredients in blender or food processor and add additional liquid if necessary. Do not over blend. You want to have a thick consistency. Pour the mixture into a pretty bowl and top with chia, coconut flakes and fresh fruit.

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Want extra protein? Add your favorite protein powder! Need extra greens? Add spinach or kale. Adjust the recipe to fit your dietary needs or tastebuds. When Im starving I slosh a big spoon of almond or cashew butter on top.  I usually keep the green bowls pretty simple since Kale and nut butter clash…

Share your favorites!

My Not So Guilty Gluten & Dairy Freee Pleasure: Mug Cakes

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Four ingredients and five minutes later you could have this gem of a dessert sitting in front of your drooling lips.  Okay a little graphic, sorry.

This is a gluten and dairy free mug cake.  If you want to ensure your cake is vegan make sure you used dairy free chocolate chips.  Enjoy Life makes chips that can be found at almost any grocery store.

imageIngredients:

half of a banana

one heaping tablespoon of almond butter (or nut/seed butter of your choice)

one and one half tablespoons of gluten free all purpose flour (or almond flour  works)

one heaping tablespoon of chocolate chips (Enjoy Life brand if you are gluten and dairy free)

Directions:

Mash banana and almond butter together in mug or glass bowl.   I use a mug because I am hip.

Pour in the almond flour and mix well.

Now put the concoction in the microwave for about 45 seconds, until the edges start to cook but the middle is still mushy.  Drop in your chips and gently push them into the half cooked cake.

Cook for another 45 seconds.  Stick a spoon in and make sure it is still moist but not runny.  If it is still runny continue to cook for 10 seconds at a time.

Let it cool first.  I say this but I always burn my tongue.

Happy “Blizzard” Everyone!

Chocolate for Breakfast

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My recipe game has been weak, but this post should definitely make up for it! This is a GLUTEN FREE Chocolate Peanut Butter Banana Bread. If it sounds like edible heaven, that’s because it is. As a bonus, this recipe is so easy to make. I bet you already have all the ingredients in your kitchen. I found this recipe on another blog and made a few modifications. Here is what you will need to concoct this loaf:

In Bowl One: Whisk egg then mash in the bananas

1 egg

3 ripe bananas

In Bowl Two: Combine the below ingredients

3 tsp baking powder

1 pinch salt

1/3 cup organic peanut butter

3 & 1/2 tbsp coconut butter or 3 tbsp coconut oil (I used coconut butter)

3/4 cup almond milk

½ cup cocoa powder

1 cup gluten free flour ( I used Bob’s Redmill)

1 cup gluten free oats

½ cup of chocolate chips

Fold bowl two into bowl one and bake at 350 degrees for 75 minutes.

You can use any nut butter that tickles your fancy.  I used peanut because it is the most inexpensive.  I save almond butter for eating by the spoonful.  Personal preference….

Gut Health Pumpkin Spice Smoothie

Fall is officially here in Virginia.  The nights are in the low 40’s and Trader Joes is stocked with all things pumpkin.  I don’t usually like the taste of  most pumpkin flavored products.  They all taste artificial and not much like pumpkin if you ask me.  I remember trying the Pumpkin Spice Latte at Starbucks a few years ago.  It was so disappointing, I ended up taking two sips and dumping it in the trash before I left the store.  Now Starbucks is being slammed with criticism for using caramel coloring and other artificial ingredients.

So maybe pumpkin packaged goods are icky, but you can still celebrate fall by making delicious and healthy homemade recipes with fall squash.  Pumpkin is a super food.   So why not add it to everything?

Pumpkin Packs:

  • Lots of dietary fiber
  • Low calorie count
  • Antioxidants to improve skin and sight
  • Vitamins A& B
  • Folates
  • Minerals like copper, calcium, potassium and phosphorus

Recently I have been on a quest to improve my gut health. Going dairy, grain, soy and legume free has made breakfast a challenge.  I have had to get creative to find things that keep me full when I don’t have time for eggs and veggies in the morning.  So let me present you with my Gut Healthy Pumpkin Spice Smoothie recipe.

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Ingredients

  • 1 frozen banana
  • 1/2 cup pumpkin puree
  • 1 tbsp ground flax seed
  • 1 tbsp chia seeds
  • 1 tsp organic honey
  • splash of unsweetened coconut milk (or as much as needed)
  • few dashes of cinnamon
  • 1 dash of nutmeg
  • 1 dash of ground cloves

Simply add all your ingredients together, blend and enjoy at home or on the road! Happy fall y’all 🙂

Be Prepared Not Hungry

I love the ease of meal prepping.  It keeps me (and my clients) from eating out during the busy work week and and controls our portion sizes.

1/2 Banana, 1/4 cup blueberries, about 1/2 cup yogurt, 1 Tbsp raisins, 2 Tbsp KIND quinoa granola

1/2 Banana, 1/4 cup blueberries, about 1/2 cup yogurt, 1 Tbsp raisins, 2 Tbsp KIND quinoa granola

I don’t love eating the exact same breakfast, lunch and dinner for 5 days straight.  I also don’t like when food tastes/looks like leftovers.  Many meal preps are done on Sunday for the whole week, which I do on my super busy weeks. I prefer to break up my personal prepping, this keeps ingredients fresh and exciting. 

For example, I will prep my breakfast for Monday and Tuesday on Sunday night and repeat with slightly different ingredients on Wednesday night for Thursday and Friday.  On Wednesday I have enough time in the morning to make my breakfast at home, so I will cook up an egg scramble or something more labor intensive.  Eating healthy  and clean is satisfying when you are using fresh, flavorful and interesting ingredients. 

When it comes to my yogurt jars I have a couple staple ingredients: plain Greek yogurt (I like FAGE) & half a banana.  I rotate the other add ins to avoid meal boredom.  I will usually pick two from the following list to spice up my breakfast jar: 

  • Chia seeds
  • KIND’s quinoa granola
  • Gluten free rolled oats
  • Berries
  • Raisins
  • Apple slices
  • Coconut flakes
  • Cinnamon
  • Raw unsalted almonds
  • Raw unsalted walnuts
  • Almond Butter (Raw Unsalted Chunky)
  • Peanut Butter Powder
  • Whatever fun fruit I receive in my farm basket 🙂

This week my farm basket included blueberries, so into the jar they go! The photo above is from my Wednesday night meal prep.  The size of my breakfast jars vary slightly to accommodate my appetite.  If I know I have a later lunch or I am particularly starving, I will grab a larger portion. 

I like to fill my morning with healthy fats and protein like yogurt, nuts, chia and quinoa granola.  The fruit adds antioxidants, fiber and flavor. On Wednesdays and weekends I do eggs with lots of greens because I have the time.  Breakfast sets the tempo for your day, so start your day with something clean and satisfying.

I share this with you all because I am very passionate about making healthy food appealing to my clients.  I love taking over kitchens to prove how easy healthy eating can be.  Losing weight is not just about what you eat, but when you eat! Going hungry is no way to treat your metabolism.  If you are interested in a meal prep lesson feel free to contact me directly or through the Storm Fitness website.  Just mention Broke Girl Fitness or me (Gen) in your online contact. 

If you are wondering about my lunch and dinner meal preps, stay tuned for a post in the future 🙂

Gluten Free “3 Ingredient Pancakes”-My Version

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Good Morning! It’s dumping snow here in Virginia and the road conditions have given me the opportunity to make a breakfast that takes more than 3 minutes to prep.  I have been dying to try these “3 Ingredient Pancakes” that have been all over the web lately.  The majority of recipes call for about 1 banana, 1 egg and a tiny pinch of baking powder.  I dressed the recipe up a bit.  Here is what you will need for my version:

  • 1 ripe banana (mine was freckled with brown spots)
  • 1 egg
  • 1 tiny pinch of baking powder (about 1/8 tsp)
  • 1 tablespoon of almond butter (I used Trader Joe’s Raw Unsalted Crunchy)
  • 3 dashes of cinnamon

1) Put all the ingredients in a bowl and mix

2) Heat your pan, grease it up and spoon about 2 tablespoons of the batter into the pan.  I used Trader Joe’s Coconut Oil Cooking Spray.  Coconut oil is great to use on pancakes because you get a subtle hint of the flavor.

3)Cook, Flip and then onto the next cake!  I made a total of 5 cakes, one of which was ugly and defective so I ate it before I took my final picture.

Tip: Keep the pancakes small, it will prevent them from breaking as you flip.

How does it taste?

  • Natural: It does not taste like an IHOP pancake.  However, I did like it more than my almond flour pancakes I have made in the past.
  • The banana makes it sweet, I did not need syrup.  If you prefer syrup, go with organic maple syrup and make it worth the calories.
  • It’s much more dense, not light and fluffy like your traditional pancake.
  • Overall I really enjoyed these cakes!

Tips:

  • I tried adding raisins to one cake and it just fell apart.  So keep these simple and just add toppings after you cook!.
  • Flip it really fast, the density of the cakes make them prone to breaking.
  • Play around with ingredients! If you don’t have almond butter try all natural peanut butter or any nut butter you may have at home.  I wonder how coco powder would work in these? Yummm