Sweet Potato & Kale Quiche (GF)(DF)

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Quiche is a total comfort food. There is just something decadent about it! I have shared a gluten free quiche with you before, but this one is also dairy free. You really don’t need cheese to create a flavorful quiche, and this recipe is the epitome of clean eating.

Here is what you will need:

1 large sweet potato or yam
2 cups of kale
4 eggs
2 cloves of garlic
½ onion
1-2 tbsp of olive oil
Optional: Fresh herbs (I used oregano and parsley)

Preheat the oven to 350 degrees.

Crust: Slice the potato into thin rounds. Brush your pie pan with a very thin layer of oil. Arrange the slices into the pan to make the “crust”, cutting rounds to cover any gaps that may show the bottom of the pan or the rim. Season with sea salt and fresh ground pepper. If you have any potato left over after creating the crust you can chop and set aside. Place the crust in the oven for 15 minutes.

Filling: Sautéed garlic, onion and kale in some olive oil. If you have leftover sweet potato chunks you can throw those in as well. Set aside and let cool as you beat 4 eggs. Add the cooled vegetable to the beaten eggs. Add in any herbs you desire. I added fresh oregano and parsley from my garden!

Now all you have to do is pour the filling over the crust and cook for about 30 minutes or until the eggs are set!

Bon appetite :0)

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Perfect Flourless Double Chocolate Cookies (GF)(DF)

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Every now and again I get a strong craving for baked goods. By every now and again I mean every day at 3:00 pm. I usually have some chocolate, but I have been slowly picking away at Easter candy for going on 2 months now and it’s lost it’s novelty. So I adapted my flourless chocolate chip peanut butter cookies to create this delicious blend of rich ingredients. This is so easy and you most likely have all the ingredients you need sitting in your pantry. I know I do at all times.

1 cup creamy nut butter (I used peanut)
½ cup sugar
1 large egg
1 teaspoon vanilla extract
1 teaspoon baking soda
½ teaspoon salt
¼ cup cocoa powder
¾ cup chocolate chips

Combine the nut butter, sugar, egg and vanilla until smooth. Next add in the dry ingredients and lastly the chocolate chips. Spoon tablespoon sized balls onto a parchment paper lined sheet. Bake in a 350 degree oven for 8-12 minutes. Definitely stay nearby and watch these cookies. They usually cook fast and differently in every oven.

These cookies are small and easy to eat so they go fast. I have never doubled the recipe but I am sure it would work fine! Let me know what you think.

Product Review: Wild Friends Chocolate Coconut Peanut Butter

Today while shopping for a client I stumbled upon this pretty packaging.  I like peanut butter, I love coconut and I LOVE chocolate so I bought it.

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I spend a lot of time in grocery stores.  Honestly,  I probably visit Harris Teeter, Trader Joes, Whole Foods and Safeway once a week.   As a bit of a health food whore, I get excited by Non GMO & USDA Organic stamps on packaging pretty packaging.

Today we are talking about Wild Friends brand Chocolate Coconut Peanut Butter.  First of all, it tastes like heaven without out all the added sugar.  The ingredients are simple and natural: Peanuts, Coconut,  Organic Agave, Unsweetened Dark Chocolate & Sea Salt.  I bet your mouth is watering.  You will find only 5 grams of sugar in a serving compared to Nutella’s 21 grams.  The taste is natural and rich.  It is the savory kind of sweet that I crave.

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We are talking gluten free, dairy free, vegan, Kosher and Non GMO.  Peanuts generally pack a fair amount of GMOs.

The protein content comes in at 6 grams, which is pretty dang good for what I would consider a dessert.  Nutella only has 2 grams of protein.   The nutrition facts are pretty comparable to an organic peanut butter.  You will notice there is a slightly higher saturated fat in Wild Friends.   That is due to the coconut.  Coconut is high in saturated fat but it is one of those healthy fats our bodies thrive on.

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So would I buy this product again? ABSOLUTELY.  I will probably have to buy it soon because I don’t think this jar is going to last all too long.  Five Stars.  I would give it six but I only have five to give.

Cheers!

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.

Raw & Gluten Free “Donut Holes”

Well it snowed for about 12 hours today. I was able to make it to one client but even that was pushing it. So I had a bunch of downtime today, which was nice. I got to have a long workout, take a shower long enough to shave my legs, shoveled out our walk way and my car and I caught up on all workout and nutrition plans for clients. I have probably had 10 cups of loose leaf tea as well. Now that I think of it, I accomplished quite a bit. I share all this because I like to bore you, so lets talk “Donut Holes” (heavy on the nuts, sans dough).

I recently inherited my mom’s super retro food processor. While my boyfriend says is sounds like a lawnmower, I love it. It works well and it has a little sentimental value. Apparently my mom made all my baby food in this bad boy Oyster.

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These little protein bites are slightly sweet and packed with protein and fiber. I wouldn’t put them in the dessert category because they lack the decadence I demand in a dessert. I would call them the perfect pre workout snack or addition to breakfast.

Here is what you will need:
• ¾ cup of almonds
• 12 pitted dates
• 2 tbsp of peanut butter
• 1 tbsp chocolate protein powder
• 2 tbsp of chocolate tahini

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My favorite chocolate tahini. Just 2g of sugar!

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First place almonds in a food processor or vita-mix. Process until you have an almond meal consistency. Move your meal to a mixing bowl. Process your dates for about 30 seconds or until you have a sticky paste. Add the rest of the ingredients including the almond meal to your date paste. Pulse continuously as needed until you everything is combined. Move your “dough” back to the mixing bowl to roll into tablespoon sized balls. I keep my donut holes in the refrigerator but they are perfectly fine covered at room temperature.

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Almonds post processing

If you want to make these a little more dessert like you can add some mini chocolate chips. You may find you need a little honey to help the chips stick.

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Enjoy!

Choco Coconut Protein Bars

When you spend most your mornings on the go like I do, it is hard to sit down and eat a balanced clean meal before the sunrises. I have been making gluten free breads, but this week I wanted something a little higher in protein and whole grains.

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Let me introduce you to my Choco Coconut Protein Bars. The ingredients are simple, clean and you most likely have everything you need sitting in your pantry! Here is what you will need:

Dry Ingredients:

1 cup gluten free oats
1 cup uncooked quinoa
½ cup coconut flakes
½ cup chia seeds
1 cup dried fruit/nut blend of your choice
½ cup chocolate protein powder
¼ tsp salt
3 tbsp raw honey
3 tbsp coconut butter or oil
¾ cup organic peanut or almond butter
¼ cup tahini

Directions:

Preheat your oven to 350 degree. Line a baking sheet with parchment and spread your oats and quinoa, then toast for about 10 minutes. While the grains are toasting line a 9X13 with parchment paper and set aside. In a mixing bowl combine coconut, dried fruit/nut blend, protein powder, chia seeds and the toasted oats and quinoa. Now combine the salt, raw honey, coconut butter (or oil), peanut butter (or almond butter) and tahini in a saucepan. Bring to a boil then remove from heat. Pour the heated mixture into the dry ingredients. Move the combined mixture into the 9×13 pan, patting down firmly into the rectangle. Bake on 350 for 20 minutes. Let the mixture cool completely, for about an hour. When cooled cut into individual servings and wrap each piece in plastic wrap or in mini plastic bags. Yum breakfast!

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I have posted picture of the raw honey, protein powder and coconut butter I used in this recipe. When buying coconut make sure you purchase the unsweet flakes. When it comes to quinoa I try and buy the unsprouted version. I used peanut butter in this recipe as well as jumbo raisins, raw almonds, raw walnuts and raw pecans.

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These bars are toasty, earthy and the perfect amount of sweetness.

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….

Sleeping Late & Dessert for Breakfast

Monday sucks.  It’s painful for almost everyone.  Today I attempted to keep my bad mood under control by making two decisions last night. 

  1. I turned my 5:30 alarm off and I slept until 7:30
  2. I prepped a magically decadent breakfast

Monday Fuel

I typically wake up around 5:30-6:00 on Monday mornings to workout, but as I climbed into bed last night I realized how sore I felt from that morning’s weight lifting session.  It has been a crazy couple weeks with new clients and a new workout regimen so I am stepping out of my routine for some rest.  Wow, 9 hours of sleep has me feeling like a new woman.  Sleep is the new cardio. 

When I went to prep my breakfast last night I realized there was only about half a serving of yogurt left, so I improvised and made the most decadent breakfast of my life.  It was like eating peanut butter pie for breakfast, but better, because it was filling fuel not empty calories. 

I zoomed to the office this morning so excited to dig into my breakfast jar.  Catching up on emails is so much more fun when you are shoveling delicious food down your throat. 

Here is what went into my morning jar: 

I mix all the ingredients together and let the jar sit in the refrigerator over night.  This allows the flavors to really soak into the yogurt.  The chia seeds expand into gelatinous fibrous omega-3 fatty acid sprinkles. 

This recipe is full of healthy fats and 19 grams of protein to keep you full and satisfied until lunch! There is no added sugar (or artificial sugar), so you wont crash like you will with a bowl of cereal.  I even counted calories for all you number crunchers and with my portions it was 380 calories.  That is one gram of protein for every 20 calories.  Vegetarians rejoice!

Give it a whirl or make your own version, it will make your regimented morning a tad more exciting.  Report back!

Decadent Peanut Butter Oat Energy Bites

I am not kidding. These things are decadent.  I recently posted on powdered peanut butter and promised a recipe to follow.  Behold, deliciousness made from dehydrated peanuts and a few other clean ingredients! As always, this recipe is gluten free!

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The recipe makes 4 bites.  I had two after lunch…they took care of my sweet tooth.  I found the recipe on Betty Lou’s Inc.’s website  and made a few modifications.  The chocolate chunk was my touch.  It’s not dessert unless there is chocolate.  My philosophy: without chocolate, it’s breakfast.

Makes about 4 bites

  • ¼ cup + 1 Tbsp Organic Powdered Peanut Butter
  • 3 Tbsp gluten free quick rolled oats (I used Trader Joe’s)
  • 1 Tbsp + 1 tsp water
  • ½ Tbsp organic honey
  • 2 tsp coconut oil
  • 4 pieces of dark chocolate
  1. Mix Organic Powdered Peanut Butter and oats together in a small bowl.
  2. Add water, agave, and coconut oil and mix until well blended and consistency is like cookie dough.
  3. Roll into small balls.
  4. Chill for about 15 minutes to firm up, or eat immediately for softer truffles.
  5. Store in the refrigerator.

This takes about 5 minutes to whip up (dangerous).  I think I will be making these until I kill my jar of powder.  I ate them before refrigeration when they were soft and creamy like a peanut butter truffle. I am not very patient when a sweet tooth strikes.  Ask anyone who has ever eaten a meal with me, 30 seconds after my last bite I am hankering for chocolate.

Enjoy!

Product Review: Powdered Peanut Butter

NUTS. I love nuts.  Filling, satisfying, crunchy, whats not to love? Nut butter? I’m obsessed.  I often have a big spoon of almond butter and call it a snack or dessert.  It’s indulgent, delicious and satisfying.  I bitch and moan at Trader Joes when the Raw Unsalted Crunchy is out of stock.

Now with peanut butter, I’m a little picky.  Any “Jif like” product contains hydrogenated oils and has a weird filmy texture.  My dog loves it, but it’s not for me.  I do enjoy a good, all natural peanut butter from time to time–mostly in desserts 🙂

Nut butters are high in fat, which for me is a good and a bad thing.  I maintain a pretty plant based diet and sometimes I really need the fat in nuts to satiate my hunger and keep me satisfied.  However, I am a junkie for sweets, so any way to naturally reduce the fat and calories in my sweet treats is worth a try.

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Enter Powdered Peanut Butter.  I saw this product (Just Great Stuff  the Original Organic Powdered Peanut Butter) when I was picking up my dog’s peanut butter yesterday and bought it out of curiosity.  Just Great Stuff is Organic, Non GMO, Gluten Free, Corn Free and Low Glycemic–wohoooo! I also love the short and simple list of ingredients: Organic Peanuts, Organic Coconut Sugar, Sea Salt.

Powdered peanut butter is basically dehydrated peanuts with salt and sugar (sans oil).  This is why the powdered version has 90% less fat.  Since the majority of peanut butter’s calories come from fat, the powdered version has about a quarter of the calories.  A popular powdered brand on the market is PB2.  I saw this product but decided to spend the extra money for organic and GMO free.  Peanuts are a highly sprayed crop, so it is worth paying extra for organic and GMO free peanut products.

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So I mixed up one serving of powdered peanut butter (2 tablespoon dry) with one tablespoon of water to do a taste test after lunch yesterday.  Sadly, two tablespoons dry yields a little more than 1 tablespoon wet, so in reality I would double the calories and fat if you are looking for two tablespoons of creamy peanut butter. The taste is very similar, but the texture and mouth feel cannot compare to a nut butter with natural oil.  I do foresee myself using the powder in desserts, mixing it in my Greek yogurt and adding to protein shakes and smoothies.  I’ve even pondered mixing it with coconut oil for some healthy fat.  Stay tuned, there will be a powdered peanut butter concoction on the blog next week!

In addition to the lack of creamy mouth feel, you miss out on all the healthy fat that clean eaters need to stay energized! This society has a fear of fat, when the real culprit in  Americas’ diet is sugar.  The powdered version yields the same amount of sugar as creamy peanut butter (which is relatively low).   Powdered peanut butter has half the protein when compared to it’s creamy & oily counterpart, another reason to keep the real thing in your pantry.

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If you have not tried powdered peanut butter yet, i recommend giving it a whirl. If you have already added it into your recipe repertoire, tell me how you use it!