Skinny Chocolate Chip Cookies

Tis the season for baking and Christmas goodie overload! But, with this recipe, you can indulge a little and not feel quite as guilty.  I cut out a lot of the sugar in this recipe though there is still quite a bit. Some people say you can substitute half the butter called for in a recipe with applesauce. I've tried it a few times - sometimes with success, sometimes not. I wanted to make sure these cookies were good, so I opted to leave the butter in them.  Enjoy!

Ingredients

2 c all-purpose, unbleached flour

1/4 c self-rising flour

1 t baking soda

1/4 t salt

1/2 c unsalted butter

3/4 c brown sugar, packed

1/2 c white sugar

1 t vanilla extract

1 fresh egg white

1/8 c (2 T) liquid egg substitute 

1/2 c semi-sweet chocolate chips

  Directions

Pre-heat oven to 350.  Cream butter and sugar until fluffy.  Combine dry ingredients in a separate bowl, stirring with a whisk.  Add vanilla, milk, and egg whites/substitute to the butter and sugar; mix.  Add dry ingredients to wet slowly. (This dough is a bit thick.) Stir in chocolate chips.  Bake for 8-10 minutes on parchment paper lined cookie sheets. Makes about 3 1/2 dozen cookies.

Nutrition Facts  (for 1 cookie, based on yield of 43 cookies):

Calories: 78

Fat: 3g

Carbs: 13.7g

Sugar: 9g

Protein: .9g

Stay healthy!

BMI vs. LBM

Most people have heard the term "BMI" which stands for Body Mass Index.  It's a way of measuring your weight in relation to your height the idea being that people who are taller can hold more body weight in a healthy way than those who are shorter.  You can calculate your BMI using a free tool from the Mayo Clinic.  A BMI in the range of 18.5 - 24.9 is considered normal; however, the calculation is inherently flawed.  Why? Well, it doesn't take into account the amount (or lack) of lean muscle or bone mass a person carries. People who are more muscular weigh more, which unfairly increases their BMI.  People who are older have less bone density, which can inaccurately decrease their BMI.  This measure self-admittedly over-estimates body fat for people who are more muscular and under-estimates body fat for older people or those with less muscle mass.  The good part about this measure is you don't need any specialized equipment to calculate your BMI.

Lean Body Mass (LBM)

 

A  better measure of health is the amount of lean body mass you have.  Determining this will help you figure out how much weight (if any) you need to lose to achieve your desired amount of body fat.   Lean body mass is composed of your organs, blood, bones, muscle, and skin - the rest is fat! 

The first step in determining your lean body mass is to have your body fat calculated.  The most accurate way to do this is through water displacement though most people do not have this available to them; it is also costly and unnecessary for most people.

  

The two most common and accessible ways for people to have their body fat measured is through skin calipers or through bioelectrical impedance.  Most gyms have these tools.  With skin calipers, a trained professional will pinch you at several different places including your bicep, tricep, back, and hip.  Taken together, these results can provide an estimate of body fat percentage.  Bioelectrical impedance tools send a painless electric current through your body and measure how fast it travels.  The more lean body mass a person has the longer it takes for the current to travel through the body.  This can overestimate body fat percentage if a person is overly hydrated as in when preparing for a long distance race.The last time I had my body fat checked with this type of tool, I had it done by 2 different people on 2 different days and the result was the same - 20%. So, in my experience, they are at least reliable.

This chart from the American Council on Exercise shows recommended percentages:

 

This chart couple with your lean body mass can help you decide if you should/need to lose weight.  Calculate your lean body mass: weight - (weight x body fat).  For example, a 150 pound woman with 25% body fat has a lean body mass of 113.5 pounds. 150 - (150 x 25%) = 113.5  In other words, this woman has 37.5 pounds of body fat.  Since women need 13% essential fat, this woman would want to lose no more than 12% of her weight or 18 pounds and even that is extreme.  A more realistic and healthy goal would be to reduce the amount of body fat into the "fitness" range by dropping 1-2% body weight or about 2-3 pounds.  So, really, this woman doesn't really need to lose weight. Pushing yourself into an unhealthy fat percentage range is only going to cause your body undue distress - do your best to maintain 21 - 28% and you'll be fine :-)

Stay fit!

A week in the training life...

I love talking to people about running, training, and working out in general. Some of those conversations over the past few weeks have prompted me to write about what I do when I train.  This plan isn't going to work for everyone, but since people have asked what I do, here goes!  I settled on this plan with a little bit of advice from a lot of places, personal preferences, and prior experience. It must be working as my pace has improved weekly for all types of runs I do.

Weight Training

Weight training is an extremely important part of any fitness program including when training for races or other athletic events.  No matter what kind of cardio activity you do, it creates some type of muscle imbalance that strength training can improve.  I prefer to split a weight training workout into 2 days working different muscle groups each day (back/ biceps/lower body & chest/shoulders/triceps) while doing abs every day.  I alternate this program daily and switch it entirely after 6-8 weeks.  Doing the same thing over and over will only work for so long - keep your muscles guessing by changing your routine or increasing intensity. 

Contrary to what people think, even when training for a race, you should still do leg exercises. Even though running is a full-body exercise, your leg muscles still become imbalanced depending on the surfaces you run on and the way your feet strike the ground.  Doing single leg exercises is best to help combat this problem (i.e. lunges, single leg squats, step-ups, etc.). 

Cross Training
Though running makes up the bulk of my cardio, it's important to give my muscles a break from that repetitive motion and challenge them in different ways. Cross training for me consists of stair climbing, elliptical, stationary bike, and the occasional aerobics class. 

Running

Since I'm not new to running, I typically run 5 days per week.  This might be too much for a new runner; it also might not be possible during extreme weather.  Fall seems to be a good time for lots of outdoor runs - the treadmill can't even compare.  If you have to run on a treadmill (only do it as a last resort!), set the incline to at least 1% to simulate running outside.  Remember that when you run on a treadmill, you don't move anywhere - the belt does the moving for you.  It's much easier (and a lot more boring) to run on a treadmill.

A week in my training life...

Sunday: 5 mile hill run, weight training

Monday: 7-8 mile hill run, 20-30 min cross training, weights

Tuesday: 5-6 mile flat run, 30-35 min cross, weights

Wednesday: 9 x 400 sprint intervals, 45 min cross, weights   

Thursday: 75 min cross, weights

Friday: 10-14 mile run, sometimes weights

Saturday: REST

No matter how much time you have, any type of physical activity is going to benefit you in the long run.  If you don't have time to run for 45 minutes, run for 25 and run hard!

Stay fit and healthy!

Pumpkin Peanut Butter Cups (Vegan)

Here's a pretty simple, low calorie recipe to satisfy your sweet tooth! You can use plain old chocolate chips if you don't have carob (also eliminate coconut oil if you use chocolate) and 2 T of peanut butter if you don't have/like pb2.  Why use carob? Compared to chocolate, carob has more calcium, less calories, and much less fat.

Pumpkin Peanut Butter Cups

Ingredients

1 T natural peanut butter

1 T pb2  (+ 1/2 T water)

2 T pumpkin

1/4 c carob chips

1 t coconut oil

splash of vanilla 

carob paste

Directions

Place carob chips in a microwave safe bowl and heat for about 40 seconds; stir and heat for 40 more seconds. Crush the warmed carob into a powder.  Melt 1 t of coconut oil and add to carob; add a splash of vanilla and stir to form a paste. (The carob may be warm enough that simply putting the coconut oil on it will melt it.)  Place about 1/2 tsp of carob mixture into the bottoms of 9-11 candy wrappers and place in freezer to set (you should have about half remaining).

Meanwhile, mix together the peanut butter, pb2, water, and pumpkin.  Once the carob has set, press about 1/2 tsp of peanut butter mixture on top. Add another 1/2 tsp of carob mixture to cover the filling and return to freezer to set. (If you use coconut oil, these are best kept in the fridge.)

Nutrition (per 1 candy, based on a yield of 11):

Calories: 30

Total fat: 1.9 g

Total carbs: 2.8g

Fiber: 0.4g

Protein: 0.8g 

Stay healthy!

Why you need to run in the rain!

There's no feeling quite like setting out on a run on perfect, crisp morning with the sunshine on your shoulders - nothing but you and the open road.  Unfortunately, not every day brings idyllic conditions for running.  Many people will postpone a run, move to the treadmill, or skip it all together in the face of rain.  I'm no fan of running in the rain, but it's a necessary evil for anyone who plans to run a race.  Not only does it keep you on schedule, but it gives you invaluable experience dealing with  adverse conditions that may reappear on race day.  We all hope race day brings picture perfect weather, but you have to be prepared for anything! If it rains, you've got to be prepared, and the only way to do that is to do a practice run.  The same is true if your race is at a time of year when it could be bitterly cold or hot and humid.  Do your best to get out on at least one run that emulates the extremes of the conditions you may encounter.

When I was training for a marathon, I purposely picked a rainy day to go for a 16 mile run so that I could "practice" in case it rained on race day.  Rain brings more than soaked clothing, and it's important to know how your body reacts.  Everyone is different, but here are some tips that work for me:

• Wear the best wicking clothing that you have. Not only will it help to keep water off your skin, but should the rain stop, it'll dry faster. Stay away from cotton on these runs!
• Less is more - wearing extra layers thinking that you'll stay drier by shedding them as you go doesn't work.  All your layers will be wet and just weigh you down even more.  If it's not too cold, a singlet and capris are your best bet.
• Oddly enough, your eyebrows collect more water than you might expect - wear a hat with a brim to keep the water out of your eyes if you can tolerate it.  It's also going to trap heat from escaping, so this isn't the best option in hot weather. 
• Wear seamless, wicking socks like these from Under Armour. I love the support they provide while keeping your feet as dry as possible. 
• Double up on the aquaphor anywhere your feet rub in your shoes - especially if you have unsightly, protruding bunions! Most shoes are made of breathable mesh, so the rain is going to soak your feet quickly.  The extra moisture is going to cause your shoes and socks to rub differently than normal, and the aquaphor will prevent blisters. 
• Make a rain coat for your iPod or mp3 player with a ziplock baggie.
• Take the same amount of water you typically would.  Even though you think you may not need or want the water, you need to hydrate during you run.  You're still sweating and losing electrolytes even though it's harder to gauge.

So, while running in the rain may not be the most fun part of training, it's extremely important to experience how your body reacts at least once before the big day.  This way, if the weather is less than stellar, you are prepared to deal with the conditions because you've done it before! Don't let a race you've trained so hard for be ruined by rain!

Stay fit!

Easy Homemade Hummus

Here's a recipe that meets the criteria of being both FIT and FRUGAL! When I looked at hummus in the grocery store, I was surprised at how expensive it is. So, I decided to make my own - saving money while only using exactly the ingredients I wanted. Not to mention, it's super easy to make!

While the initial cost of the tahini ($6 for 16 oz) was high, I'll be able to use it for many batches of hummus as well as other recipes.  The amount I used in the recipe costs about 38 cents.You can get chickpeas on sale for 75 cents a can (maybe less), and the small amounts of the other ingredients makes the cost negligible for them.  So, if I add in a few cents for the olive oil, this recipe costs about $1.25 to make (versus $4.50 for one of the leading brand name versions) or about 9 cents a serving. 

Chickpeas are full of fiber, which helps to keep you feeling full longer.  They also have a high amount of protein that, in combination with a healthy fat like olive oil, creates a well-balanced snack. 

This version yields hummus that is less creamy and tangy than store bought, which is how I prefer it. You can always add more lemon juice and some of the juice from the can of chickpeas to make it more creamy.

Homemade Hummus

Ingredients

1 can of chickpeas (garbanzo beans) ~ approximately 1 3/4 cups

1 T extra virgin olive oil

2 T tahini

2-3 cloves of garlic

fresh ground pepper to taste

dash of fresh lemon juice

Directions

Drain and rinse the chickpeas. Put everything into a food processor and blend until smooth!

Nutrition (makes about 14 2-tablespoon servings):

Calories: 58

Fat: 2.5g

Carbs: 7.4g

Fiber: 1.5 g

Protein: 1.9g

Stay fit and save money!

Improving your VO2 Max

Sprint Interval Workouts 

 

As I was running my sprint intervals workout, I thought it would be a good idea to share exactly why this type of workout improves other aspects of physical training and why it's important.  While preparing to run a marathon a couple years ago, I read books, articles, and magazines and trolled the Web for various training schedules until I ultimately chose one from Hal Higdon.  However, one thing that most of these programs had in common was sprint interval training for one workout per week.  Sprints were never high on my list of fun things to do, so I always skipped those in favor of a run of comparable or longer distance.  That is until...

a few weeks ago I joined a friend on her running workout.  Her plan for the day? Sprint intervals. Oh boy, I couldn't wait! I was less than excited about running sprints, but I was glad to spend time with her, so I couldn't say no.  We did 4 x 400m sprints with a 400m recovery walk in between.  I hated every second of those sprints....but, I did them again, and again, and again. Why? Because that first week I saw significant improvement in my distance running pace and thought that just maybe it had to do with those sprints.

Not being one to just do the minimum, I amped up the sprint workout to a point that challenged me more.  The following week I did 8 x 400m sprints with a 400m recovery run at a comfortable pace in between.  I've done this for the past 3 weeks, and each week I've completed the workout faster than the week before.  Each week I've improved  my distance pace by 8-10 seconds per mile (it may not sound like a lot, but when you're covering 10+ miles, it does make a difference). 

So, why do short bursts of speed improve my endurance running? Simply put, it increases my VO2 max.  VO2 max is your optimal oxygen intake that can be used during intense exercise and that is linked directly to aerobic endurance.  Elite athletes are often evaluated by their VO2 max - the higher, the better.  Basically, as your exercise intensity increases, your oxygen consumption increases (obviously) but only to a point - your VO2 max.  There comes a point where the body switches from aerobic metabolism to anaerobic - when you reach the point of anaerobic, there's only so long your muscles can hold up before they fatigue, and you have to stop exercising.  By increasing your VO2 max, you're increasing the amount of oxygen that your body can take in and use to propel endurance.  The higher your VO2 max, the better your endurance.

You can increase VO2 max in 2 ways: training at a higher volume or a higher intensity.  My weekly long-distance runs are my high volume training while the sprint works are my high intensity training.  Now that I'm including 2 workouts designed to improve my VO2 max, I'm improving twice as fast as I would otherwise.  Sprinting helps my distance runs while distance runs help my sprinting!

I've never tried it but the Bruce Treadmill test is said to be one of the most commonly used tests to approximate VO2 max.

Next up? A couple weeks of 9 x 400m (7:00/mi) sprints with 400m (8:45/mi) recovery in between.  They're not my favorite workouts, but I'm convinced that the benefits are worth it!

Active Recovery after Strenuous Workouts!

Swear by Saucony!

  Amidst the recipes, I thought it about time for some musings about fitness! This post was inspired by my 11 mile run yesterday - 9.25 miles of that at approximately race pace  (8:40/mile) and the remaining 1.75 for part of my active recovery at about a 10 minute mile pace. 

 Whenever you start a new workout routine, add weight or reps, or push your endurance, there's bound to be soreness and/or muscle fatigue.  It's normal and expected - most people use it as a mark of success for a new fitness venture! However, I also think many people use it as an excuse to skip the next day (or two)'s workout.  This is the worst time to skip a workout - it's just going to prolong your soreness. Which leads me to....

Active Recovery with Exercise!

  When you push your body and your muscles to do something outside your typical workout, it works harder to complete these new exercises than it does the ones you're used to doing.  Exercises work muscles in a variety of ways - when you change your routine, your muscles have to adapt and strengthen, which often results in soreness.  When you lift weights or do cardio, you are actually breaking down your muscles by causing tiny tears in them - the soreness you feel is the muscle healing, rebuilding itself, and growing stronger.  How better to facilitate this process than by increasing your blood flow through active recovery? Rather than taking a day of rest to nurse your sore muscles, it's better to work other muscles that aren't sore or (in the case of all over soreness) to do light intensity cardio or lifting to promote increased circulation.  The more blood and oxygen that flow through the muscles, the faster they will recover!  So, while after finishing a long distance run it may be tempting to find the closest place to sit down, the best thing you can do for your body is to keep moving and allow your muscles a good cool down.

Active Recovery with Fuel!

  Many people think that after a hard workout, they should eat a big meal, drink a sports drink, or drink a protein shake.  In reality, there's no need for any of that unless you are doing high intensity exercise that lasts for more than 60 minutes.  When you exercise at a high intensity (such as running) for a length of time, your body can't keep up with the demand for aerobic energy production.  So, it supplements with anaerobic energy by drawing on the glycogen (aka sugar) stores in your muscles and liver.  A long-distance run or lengthy endurance activity causes significant depletion of these energy stores, which need to be properly replaced within 30-45 minutes of finishing your workout.  

  The 30-45 minute window is crucial for replacing glycogen stores as your muscles begin to recover immediately following exercise - without energy for recovery you'll notice extreme soreness and fatigue that leaves you wondering why you continue to run.  On the other hand, if you refuel promptly and properly, you would be surprised to learn running 10+ miles leaves no soreness.

  Everyone has a preference for how to refuel after long runs - some prefer to eat a normal meal, some drink chocolate milk, and some -like me - prefer protein shakes.  I've found this to be the best way for me to recover by replenishing what I've depleted during a run and prevent soreness and fatigue.  There are lots of great protein powders out there but whey protein is the best for sports nutrition. Make sure when choosing a protein powder it is low in sugar and high in protein.  Drinking a protein shake post-workout shouldn't negate all your hard work, so check the calorie count too.  I typically blend a scoop of vanilla protein powder with 4 ounces of water, 4 ounces of unsweetened vanilla almond milk, and 3-4 ice cubes. Voila! Instant active recovery.

  If you know you'll be in a situation where you can't access your ingredients within the 30-45 minute window, you can try pre-made shakes like AdvantEDGE Carb Control.  They travel well, are low in sugar, and provide the same benefits as a recovery drink.

  No matter what the reason for your soreness, as long as you aren't injured, engage in some type of active recovery and your body will thank you!

Stay fit!

Peanut Butter Banana Oatmeal Bars

While summer has been busy with many fun, leisurely activities, I haven't had much occasion to try new recipes - I also haven't wanted to use the oven too often on these hot days! However, with fall quickly approaching, I will certainly be trying out new recipes.  This is one of those "comfort food" dessert recipes, but it's light on calories, low in sugar, and full of clean ingredients.  For my fellow runners, I'd think these bars would be great pre-workout fuel because they're made of all the things often eaten before long runs and are not heavy.  The sugar in this recipe is optional as you may prefer more or less to taste; you can also substitute brown sugar.

Peanut Butter Banana Oatmeal Bars

Ingredients

1.5 c oats

1 t ground cinnamon

1 t baking powder

1/2 t salt

1 T organic turbinado sugar

1 medium, ripe banana

1 egg

1/2 c unsweetened vanilla almond milk

1/4 c natural peanut butter 

1 t vanilla extract

Directions

Preheat oven to 350.  Spray an 8x8 pan lightly with cooking spray.  Mix wet ingredients; add dry ingredients. Mix until combined.  Spread into pan and bake for 22-24 minutes. Cut into 16 squares.

Nutrition (based on a 2x2 inch square piece)

Calories: 68

Fat: 3g

Carbs: 13.2g

Fiber: 2.1g

Sugars: 1.7g

Protein: 2.4g

Lime Cheesecake Squares (Low Sugar)

Looking for a light, summery dessert? Look no further! These lime cheesecake squares have no added sugar, are low carb, and are full of protein thanks to the cottage cheese. If you're not a fan of lime, I'm sure you could substitute any flavor of sugar-free jello that suits your tastebuds!

Lime Cheesecake Squares (Low Sugar)

Ingredients

6 low-fat honey graham crackers, crushed (about 1/2 cup)

2 T unsalted butter, melted

1 package of sugar-free lime jello

3/4 c boiling water

16 oz. nonfat cottage cheese

8 oz. neufchatel cheese (fat free cream cheese), softened

4 oz. lite cool whip, thawed

Directions

Combine graham crackers and margarine; press crumb mixture into an 8x8 baking dish.  Place in refrigerator while making the filling.  Dissolve jello in the boiling water and set aside.  Using a food processor, blend cottage cheese and cream cheese until smooth.  Add cheese mixture to jello and whisk until smooth (start with 1/2 cup first, then add the rest).  Fold in cool whip.  Spread filling over the crust and refrigerate until filling is firm (about 8 to 12 hours).  

Nutrition (based on 16 2-inch squares):

Calories:  121

Fat: 6g

Total Carbs: 8.7g

Fiber: .2 g

Sugar: 3 g

Protein: 8g

Stay healthy!

 

Pumpkin Blondies

Pumpkin isn't just for fall! It's a great source of anti-oxidants, vitamins A, C, & E, and has no saturated fat or cholesterol. This is a recipe I tried for the first time and lightened up a bit; next time, I'm going to try some more substitutions. This recipe would be great with spelt flour since it is lighter than wheat but has more nutritional value than white. The sugar content in these is a little higher than I like, so that needs a tweak too (amazing, considering I cut the sugar called for by 2/3). Quick and easy, delicious, and not nearly as heavy as a traditional blondie or brownie!

Pumpkin Blondies

Ingredients

2/3 cup + 2 T all-purpose flour

1/3 cup whole wheat flour

1/2 T pumpkin pie spice

1/2 t cinnamon

1/2 t baking soda

1/4 t salt

1 stick unsalted butter

7.5 oz pumpkin puree 

1/3 cup light brown sugar, packed

1 T sugar (sub stevia, sun crystals, etc)

2 T liquid egg substitute 

1 t vanilla

Optional: chocolate/carob chips, walnuts, almonds

Directions

Pre-heat oven to 350. Grease a 8x8 pan with non-stick spray.  Cream butter and sugar until light and fluffy; add pumpkin, egg, and vanilla - mix well.  Combine all dry ingredients; add to wet ingredients and mix until blended.  (If you're adding any optional ingredients, stir them in now or sprinkle them on top.) Pour into pan and spread evenly.  Bake for about 35 minutes or until toothpick comes out clean.

Nutrition (makes 16 2-inch pieces)

Calories: 107

Fat: 5.9 g

Carbs: 14.5

Sugar: 6.9 

Protein: 1.4g

 

Stay healthy!

Potato Salad

So, with summertime comes all of those great picnic foods that can be loaded with fat and calories from heavy dressings and sugary sauces.  Here's my take on a lighter potato salad that still has lots of flavor! 

Light(er) Potato Salad

Salad Ingredients

6 eggs, hard boiled

5-6 medium sized red potatoes

2 stalks of celery, finely chopped

1/4 cup onion, finely chopped

1/4 cup carrots, finely chopped

fresh parsley (to taste) 

Dressing Ingredients

1 T white vinegar

1 T spicy brown mustard

2-3 T miracle whip

Directions

Boil potatoes until soft.  Hard boil eggs (place eggs in cold water, bring to a boil, turn off heat and let stand for 12-15 minutes in hot water. Place in a bowl of ice water to cool - it also makes them easier to peel!).  Chop veggies - a food processor makes it so easy! Remove the skins from the potatoes and dice (skin will peel off easily after boiling).  Peel the eggs and chop 4.  Add eggs and potatoes to veggies.

Prepare the dressing in a separate bowl by mixing all ingredients together.  Pour dressing over the potato mixture and stir carefully.  Slice the remaining 2 eggs and place on top of salad; sprinkle with paprika and refrigerate.

Nutrition (based on 8 servings):

Calories: 145

Fat: 5.2 g

Carbs: 18.4g

Sugars: .4g

Protein: 6.7 g

Stay healthy!

Light Coffee Cake

Unlike some of the other recipes I post, you probably have all of these ingredients on hand! I've added some substitutions in parentheses if you're looking for other ideas.  Just remember that any substitution changes the nutrition facts.  This recipe isn't as nutritionally sound as I'd like, but I've learned that sometimes too many substitutions results in a not-so-great final product! So, I'm going to chalk this one up to a once-in-awhile treat that includes things I don't normally like to bake with - white flour & white sugar - gasp!  As usual, I've made some healthy swaps from the original recipe and scaled back on the sugar.  I didn't use all of the topping that the recipe made, so next time I will use less ingredients in that part of the recipe.

Light Coffee Cake

Batter Ingredients

1/2 c unsweetened vanilla almond milk  (or any type of milk)

1/4 c unsweetened applesauce (or vegetable or canola oil)

1/4 c liquid egg substitute (or 1 egg)

1 tsp vanilla extract

3/4 c all-purpose flour

3/4 c whole wheat flour

1/4 c sugar (or another powdered sweetener like splenda or stevia)

2 tsp baking powder

1/2 tsp salt 

Topping Ingredients

1/4 c packed brown sugar (scant) (or evaporated cane sugar)

1/2 c chopped walnuts (or pecans)

1 T whole wheat flour

1 tsp ground cinnamon

1 tsp unsalted butter

Directions 

Preheat the oven to 375 and coat an 8x8 pan with non-stick cooking spray.

Combine all wet ingredients for the batter; combine all dry ingredients for the batter.   Add wet ingredients to dry and combine (a spoon will do - no need for an electric mixer!).  Spread batter into prepared pan.

In a separate bowl, melt the butter; add all other topping ingredients and mix well. Sprinkle topping over batter.  Bake for 25-28 minutes.  Makes 16 2-inch pieces.

Nutrition (based on 16 servings):

Calories: 90

Fat: 2.5 g

Carbs: 12.4 g

Fiber: 1.3 g

Sugars: 6.8 g

Protein: 2.3 g 

Stay healthy!

 

Healthy No Bake Cookies (Vegan)

Today's venture was to make a no bake cookie that is low in calories, low in sugar, and has some nutritional value. And they were super quick to make- less than 10 minutes!  These cookies are not real sweet, so don't expect them to taste just like traditional no bake cookies.  However, you can adjust the sweetener to your taste.  You might also try mixing in some ground flax, chopped nuts, sunflower seeds, or raisins!

Healthy No Bake Cookies (Vegan)

Ingredients

1 small, overripe banana (mashed)

1/8 c unsweetened cocoa powder

1/8 c unsweetened vanilla almond milk

1/4 c natural peanut butter

1.5 T sun crystals (or experiment with stevia, honey, agave, etc.)

pinch of salt

1/2 t vanilla extract

1.5 c oats 

Directions

Mix all ingredients except vanilla and oats in a small saucepan over low heat. Stir continuously for about 1 minute or until all ingredients are combined. Remove from heat for a minute.  Add vanilla and oats; stir until combined.  Drop by 1/2 tablespoonfuls onto a piece of wax paper and allow to cool/set.  Makes about 29 cookies.

Nutrition (per cookie)

Calories: 36

Fat: 1.5g

Carbs: 7g

Fiber: 1.2g

Sugar: .6g

Protein: 1.1g

Stay healthy!

Cauliflower Crust Pizza

Cauliflower Crust Pizza

If you're like most people, you probably love pizza. And like some people, you may feel guilty for indulging - not any more! When using cauliflower as the base for your crust rather than white flour, you add nutrition and subtract calories without sacrificing taste.  I adapted this recipe from an awesome foodie blog called Eat.Drink.Smile. 

The recipe was very easy to make and can be tweaked to suit your own personal tastes!  Most of the calories comes from the cheese, so feel free to substitute low fat/light cheese to lower the calories even more. This recipe is also low-carb and naturally gluten-free! 

Ingredients

2 cups of riced cauliflower

1 cup of part-skim mozzarella cheese, shredded

1 egg, beaten

2 cloves garlic, chopped

.5 teaspoon oregano

.25 teaspoon Italian seasoning

Directions

Ricing the cauliflower:  remove leaves and cut cauliflower into small florets. Pulse in a food processor until the cauliflower resembles grains - be careful not to pulse too long or you will puree the cauliflower! (Eat. Drink. Smile suggests using a cheese grater if you don't have a food processor.)  Place in a microwave-safe bowl and microwave for about 6-8 minutes.  This will soften and somewhat cook the cauliflower.  While the cauliflower is in the microwave, pre-heat the oven to 450.

After removing the cauliflower from the microwave, add the remaining ingredients and mix.  The heat from the cauliflower will help to melt the cheese.  

Spray a cookie sheet with non-stick spray. Spread the cauliflower mixture onto the cookie sheet and pat down with the back of a spoon.  Cook the "crust" for 15 minutes.

Top with whatever you like and pop it back in the oven under the broiler for 3-4 minutes! So easy!

Nutrition (serves 2, information is for 1 serving; does not include sauce or other toppings)

Calories: 205

Fat: 12 g

Carbs: 6.2g

Fiber: 3g

Protein: 19g

Stay healthy!

Spelt Tortillas - Simple!

Homemade Spelt Tortillas

  Tonight's venture was to try making tortillas from scratch - success! This recipe was super easy and turned out really well with extras for the freezer.

Ingredients

2 cups of spelt flour

1 tsp salt

1.5 tsp baking soda

1 T olive oil

.75 cup of hot water

Directions

Combine all ingredients in a bowl and mix well.  Cover bowl and put in a warm place for about 20 minutes. After 20 minutes, separate the dough into 8 or 16 pieces depending on the size of tortillas you want. I separated the dough into 12 pieces to have some large (~7") and some small (~5").  Let set for another 20 minutes.

Roll the dough out very thin (I didn't need any extra flour - the dough didn't stick to the rolling pin or the cutting board).  Heat a skillet on medium and place tortilla into the pan (no cooking spray necessary).  The tortilla will begin to bubble - flip it and heat it for an additional 30-60 seconds.  Place tortillas on a plate, separated by damp paper towels to preserve the softness.  

They were fantastic fresh; I put my leftovers in the freezer (minus the paper towels) for another time!

Nutrition (per 1 tortilla when you make 8 from the dough)

Calories: 135

Fat: 2.8g

Carbs: 22g

Fiber: 4g

Protein: 4g

Stay healthy!

Whole Grain Banana Muffins

Whole Grain Banana Muffins

  What better to do on a cold, overcast day than to bake some healthy, comfort food? Today's project: hearty, healthy, whole grain banana muffins! I spent some time scouring the web for recipes and combined ideas and ingredients from several to come up with my own recipe.  Here's the recipe!

Wet Ingredients

1/2 cup unsweetened applesauce

2 ripe bananas

1 large egg white

1 t vanilla extract

1/4 cup organic sucanat

1/2 T maple or table syrup (next time I make these, I think I will eliminate this but it depends on your preference for sweetness)

1 1/2 T sour cream

Dry Ingredients

1 cup whole wheat flour

1/2 cup spelt flour

1/2 cup rolled oats

1 t baking soda

1/2 t baking powder

1/2 T ground flax

1/2 t pumpkin pie spice

(Next time, I'll add some extra ginger and cinnamon)

Topping

1/4 cup rolled oats

1 T organic sucanat

1-2 T chopped walnuts

thinly sliced bananas

Directions

Pre-heat oven to 350; spray a muffin pan with non-stick cooking spray (do not use wrappers).  Combine all wet ingredients until well-blended; combine dry ingredients in a separate bowl.  Add dry ingredients to wet ingredients and stir until moistened. Fill muffin pan about 2/3 full (makes about 12 muffins).  Combine topping ingredients (except bananas) in a small bowl & sprinkle over top of each muffin.  Add a few pieces of thinly sliced bananas on top.  Bake for about 22-25 minutes.

If you like, you can add extra walnuts to the batter; you could also try adding chocolate chips, coconut, or carob chips.

Nutrition

Calories: 134

Fat: 1.5g

Carbs: 30.6g

Fiber: 3.3g

Protein: 3.2

Stay healthy!

Whole Wheat Spinach Pasta from Scratch

Whole Wheat Spinach Pasta 

  Making homemade pasta with a pasta machine is something we've always talked about doing but never done. Well, today the talking stopped and the pasta making began! We've been successful at making homemade whole wheat gnocchi and pierogies, so we decided to try flavored pasta.  The taste ended up being delicious  though the noodles weren't exactly picture perfect. Next time, I'm going to sub in other flours like spelt or tapioca. 

Ingredients

.25 cup all-purpose flour

1.5 cups 100% stone ground whole wheat flour (like Bob's Red Mill organic)

2 eggs

1.5 t olive oil

5 oz. fresh, organic spinach

Directions

Start with 1 cup whole wheat flour and .25 cup all-purpose. Make a well on a clean, dry surface (I used a cutting board). Chop rinsed and drained spinach in a food processor with olive oil until finely minced.

Place chopped spinach and 2 eggs into the well.  Using a fork, scramble the eggs with the spinach, slowly incorporating the flour from the sides.  

The mixture will be crumbly at first; now's the time to add in the extra .5 cup of wheat flour. You may need more or less depending on the weather, moisture in your spinach, etc. I ended up having to add close to .75 cup.

After the flour is incorporated as best as you can with a fork, use your hands to knead the dough. It should be slightly tacky.  When you start to put it through the pasta machine, you'll be able to tell whether or not you need to add more flour.

Add your fresh pasta to boiling water for about 4-5 minutes and enjoy!

Nutrition (a rough estimate based on 4 servings from the dough):

Calories: 228

Fat: 5 g

Carbs: 37 g

Fiber: 6 g

Protein: 10 g

Toss with veggies, lean meat, & olive oil or your favorite red sauce! 

Stay healthy!