Peach Crisp (V) (GF)

Peach Crisp (GF)(V)

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Peach seasons is the BEST! It is hard to resist grabbing a dozen at the farmers market. The problem is, they all like to ripen at the same time. I love making a peach crisp because it is such a light dessert that I sometimes find myself having it for breakfast! This recipe is so hard to mess up so feel free to make changes to ingredients based on what you have laying around. I adapted this recipe from the Chalkboard Mag’s Peach Black Berry Crisp.

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For the Peach Filling:

8-10 Medium/Large peaches
½ Cup Almond or Coconut Milk
½ Cup Organic Brown Sugar (you can also use honey, maple syrup or turbinado sugar)
¼ Cup Almond Flour/Meal
1 tsp Cinnamon
½ tsp sea salt

For the Crisp Topping:

1 Cup Rolled Oats (Trader Joes GF)
¼ Cup Almonds roughly chopped
½ Cup Almond Flour/Meal
¼ Cup Brown Sugar
1 tsp Cinnamon
½ tsp sea salt
½ Cup Coconut Oil

Set your oven to 375 degrees F

Slice all your peaches and set aside in a large bowl.

In a blender combine all the remaining filling ingredients until smooth. Poor the liquid mixture over the peaches and set aside in your refrigerator.

Combine the second list of ingredients in a bowl adding the coconut oil last. Make sure the coconut oil is worked through as evenly as possible. I used my hands to accomplish this.

Grease your tart pan or casserole dish with coconut oil. Slide in your peach filling then top evenly with your crisp topping. Bake for 30-35 minutes depending on the size of your casserole dish(s).

I used two medium sized casserole dishes (one 8×8 and an oval dish of a similar size). If you have a large casserole dish that works great too! I made one to enjoy at home and one for a get together tomorrow evening. It is up to you!

This is so delicious and a easy to make, you must try before fall arrives!

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Summer Squash Pancakes-Gluten Free & Paleo

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Today I present you with the most exciting thing I have made (in my opinion) in a long time: Summer Squash Pancakes. This recipe may look intimidating but it is a breeze and much more exciting than the baked sweet potato I usually have with dinner. I still love you baked sweet potato.

My little garden is cranking out zucchinis right now. I have been making zoodles a lot and wanted to try something different, so I went on Pinterest of course. After looking at several recipes for Zucchini Pancakes and inventorying what I had on hand I got to work. The results were beyond my expectations! I used one yellow squash and one zucchini but you could use either one or both, the consistency is very similar.

Here is what you will need:

2 medium/large zucchinis or yellow squash
1/3 cup of almond flour
2 eggs
2 tsp sea salt
1 tsp black pepper
¼ tsp cayenne
1 ½ tbsp coconut oil

How To:

Grate your squash with a cheese grater or with a spiralizer. If you use the spiralizer make sure you chop up you zoodles into smaller pieces. Sprinkle the grated squash with salt and set aside for 10 minutes.

Meanwhile, in a bowl beat two eggs. Add the almond flour, black pepper and cayenne.

When the 10 minutes had passed begin squeezing liquid from the squash one hand full at a time and setting aside in the bowl with the liquid mixture. You can use cheese cloth, but if you don’t they will turn out just fine. Just get as much water out of the squash as you can. Fold the squash into the liquid as you go.

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Now heat your skillet to low/medium heat and add 1 tbsp of coconut oil. Plop a ¼ cup of the mixture into your pan and flatten it out with the back of your measuring cup. I cooked three cakes at once. Cook on one side for 5 minutes and 3-5 minutes once you flip. You want the outside to be crispy and the inside to be cooked through. I repeated this last step one more time to make a total of six cakes. On the second round I added another ½ tbsp of coconut oil to give the pan some extra lube.

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If you are vegan you can still make this recipe using a flax egg! I have not tried it but I have not yet been failed by the flax egg.

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Avocado Protein Pops

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A Popsicle just screams summer to me.  Like everyone else, I grew up downing Freeze-E pops and chasing the ice cream truck.  Today there are tons of healthy pops you can find in the grocery store that do not contain high fructose corn syrup or unnatural dyes.  It can still be a little more fun to make your own sweat treat.  I wonder how well muscle milk freezes? Tehe

A friend sent me this link via Facebook for an Avocado-Lime pop last week.  I doctored it up and improvised with ingredients I already had at home.  Here are the ingredients I used:

Ingredients:

Directions:

  1. Throw all your ingredients in a blender and run until smooth
  2. Pour into a Popsicle mold and store in the freezer for a minimum of 2 hours
Look at that green creamy goodness

Look at that green creamy goodness

I tried a pop after a very very hot and humid run with my good pal Amanda Bacon, who’s mom actually supplied the recipe.  What would I do without Bacon women?It’s creamy, delicious and actually pretty filling. It tied me over until my dinner date at 8:00 pm.  The healthy fats in the almond milk and avocado keep you satiated while the whey protein feeds your muscles after a hard workout.  The potassium in the banana helps prevent cramping and adds sweetness. Every part of this recipe (my version)  is wholesome and natural.  The original recipe I referenced uses Stevia, which is a processed zero calorie sweetener that is advertised as all natural.  However, Stevia is only all natural when you extract  oil straight from the Stevia plant.  The granulated Stevia you buy in the store has been spliced and processed to create another zero calorie product, which is why I added the banana for sweetness and omitted the Stevia.

As for the protein powder, I would have used vanilla if I had it. But I only had chocolate and a few samples of Warrior Whey’s special flavors, one of which was green tea.  I will definitely make a variation of this Popsicle in the near future, or as soon as I finish all my Avocado Pops.

Have a safe and fun 4th of July weekend!

Heat, Humidity and How to Deal

1341339466645_3598161Virginia is hot.  Virginia is humid.  I wait all year for summer only to remember how brutal workouts can be in this climate.  So many of us struggle through our our workouts during summer months, but do you know what exactly makes heat such a stress on the body? Let me shed some light.

  • As a cooling mechanism, your body sends more blood to circulate through the body.  The blood moves away from your hot core to cool down your system.  That flush you quickly experience during hot workouts is the appearance of blood being pumped to the surface of the body.  This leaves less blood available to your muscles.
  • The excess blood being pumped throughout your body increases your heart rate.
  • Since the blood is being circulated to cool the body, the heart and lungs are forced to work harder in hot conditions to deliver oxygen to the muscles.
  • Sweat evaporates at a slower rate in humid weather.  The extra coat of moisture on your skin raises your body temperature even higher.

When your body is not adapted to hot conditions, the weather can cause enough stress to make your average run a brutal one.  We have all experienced this.  I remember the torture of summer lacrosse camp like it was yesterday. Ninety plus degree weather on turf fields  would leave me feeling like a slug. Luckily, the human body can and will adapt well if you are physically fit.  In less than two weeks of dealing with hot humid weather you will begin to exercise with a bit more ease:

  • Your body’s cooling system will kick in faster, meaning you will begin to sweat earlier in your workout
  • Your body will begin to make more blood, which will put less stress on your heart and lungs
  • Your overall heart rate will slow down when exercising in heat due to the extra blood being produced
  • The body will begin to work more efficiently, needing less energy to do the same amount of work

This doesn’t mean you can go run 6 miles at the height of the day on a sunny street. That would be plain stupid. Don’t be stupid.  Work around the heat!

  • Try two a days: do 30 minutes  in the morning and 30 minutes in the late afternoon or evening–the down side is two showers.
  • Get up with the sun: it’s the coolest part of the day in the summer
  • Seek shade: make an extra effort to find a shaded trail or street while running.
  • Replace what you lose in sweat: weigh yourself before your outdoor workout and again after.  For every pound you lose, drink 16 ounces of water.  Be sure to drink that amount before your next outdoor workout as a preventative measure.
  • Wear sunscreen: sunburn is an added stress on your body that will affect your performance
  • Dress for the heat: wear lightweight and light colored clothing. In reality, wear minimal clothing. You will never see me running with a shirt on in weather above 75 degrees.
  • Don’t go overboard: especially when first adapting to heat.  Take breaks when you are feeling over heated. There is nothing worse or more scary than heat exhaustion!

Now go get acclimated!