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Flourless Brownies Recipe (Gluten-Free and Delicious)

Posted by Wendy Lucas on February 19, 2016 at 10:20 PM Comments comments (0)
Flourless Brownies


Black Bean Brownies Recipe

This recipe has been altered from the Original Recipe by Chocolate Covered Katie

Ingredients

1 1/2 cups black beans (1 15-oz can, drained and rinsed very well) (250g after draining)

3 tbsp cocoa powder (10g)

1/4 cup Cream of Rice  (you could substitue 1/2 cup quick oats (40g))

1/4 tsp salt

1/3 cup honey

1 stevia packet

1/4 cup coconut oil (melted)

1 egg (optional - this is what I added to change up the recipe and it turned out delicious!)

2 tsp vanilla extract

1/2 tsp baking powder

1/2 cup to 2/3 cup chocolate chips (115-140g) (Not optional. Omit at your own risk.)

Total Time: 15m

Yield: 9-12 brownies


 

Instructions 

Black Bean Brownies Recipe: Preheat oven to 350 F. Combine all ingredients except chips in a good food processor, and blend until completely smooth. Really blend well. (A blender can work if you absolutely must, but the texture—and even the taste—will be much better in a food processor.) Stir in the chips, then pour into a greased 8×8 pan. Optional: sprinkle extra chocolate chips over the top. Cook the black bean brownies 15-18 minutes, then let cool at least 10 minutes before trying to cut. If they still look a bit undercooked, you can place them in the fridge overnight and they will magically firm up! Makes 9-12 brownies. The trick with these: serve them first, and then reveal the secret ingredient. In all the times I’ve served bean desserts, not one single person who didn’t know beforehand has ever guessed!

 

Instructions are a repost and all credit goes to Chocolate Covered Katie 

Paleo Chocolate Cupcakes with Chocolate Peanut Butter Frosting

Posted by Wendy Lucas on December 2, 2015 at 6:25 PM Comments comments (0)
Paleo Chocolate Cupcakes with
Chocolate Peanut Butter Frosting! :D












Paleo Chocolate Cupcakes:

 

2 cups almond flour

3/4 cup cocoa powder

1/4 tsp sea salt

1/2 tsp baking powder

4 eggs

1/2 cup milk (any kind, I used Coconut Milk)

1/2 cup honey

1/4 cup coconut oil (melted)

4 drops liquid stevia (optional)

1 teaspoon vanilla extract (optional)

 

Instructions:

 

Preheat oven to 350.

Combine dry ingredients.

Add the remaining ingredients and mix well.

Line a muffin tin with cupcake wrappers and fill 3/4 of the way with batter. Or just coat tin with coconut oil or spray.

Bake for 20 minutes.

Cool completely before frosting.


Frosting:

1 cup peanut butter (you can sub almond butter if you want)

1/2 cup cocoa powder

1 teaspoon melted coconut oil

1/4 cup honey

2 drops liquid stevia (optional)

Coconut milk (or any milk or water would work)

 

Instructions:

 

Combine all ingredients except the coconut milk n a bowl and beat with a hand mixer until light and fluffy.

 

add a little coconut milk at a time until you get the right consistency like frosting.


Hulk Protein Pancakes

Posted by Wendy Lucas on August 10, 2015 at 4:20 PM Comments comments (0)
Hulk Protein Pancakes
only 4 main ingredients! 



- 1 packet instant oatmeal (I used blueberry from Trader Joe's)
- 1 or 2 whole eggs (I used 2 organic eggs)
- Spoonful Peanut Butter
- handful Spinach leaves
optional - add just a tiny pinch of baking soda or baking powder to make them a bit more fluffy..

Directions:
Blend all ingredients together in a blender.
Pre-heat iron skillet or pan of choice. Spray with non-stick spray or use coconut oil. Cook on medium heat. Flip once bubbles form. Makes 2 medium pancakes. Serves 1 person.
I like to top mine with vegan butter, cinnamon, blueberries, and organic maple syrup. ENJOY! 











Paleo Mint Chocolate Almond Butter Fudge {Gluten-Free - Dairy Free}

Posted by Wendy Lucas on December 11, 2013 at 9:45 PM Comments comments (0)
Paleo Mint Chocolate Almond Butter Fudge 
{Paleo - Gluten-Free and Dairy Free}

recipe re-post from clean-eatz.com

Prep time: 15 mins

Cook time: 3 hours

Total time: 3 hours 15 mins


 all the ingredients mixed together :o Make sure the coconut oil is melted! 


This is the size pan I used - it's like a bread / meatloaf sized pan



Ingredients

⅓ cup Viva Labs #1 Organic Extra Virgin Coconut Oil

⅔ cup Barney Butter Bare Almond Butter, Smooth, 16 Ounce

½ cup Y.S. Eco Bee Farms Raw Honey - 22 oz

½ cup sifted Healthworks Raw Certified Organic Cacao Powder 1lb/16oz

1½ tsp Peppermint Pure Extract Nielsen Massey 2 Ounces

 



Instructions

In a bowl add Almond Butter, Coconut Oil and Honey. Stir together until creamy

Add sifted Cacoa Powder and stir in until mixed well

Add peppermint extract and stir in

Spread fudge mixture into pan (size of a bread pan / meat loaf pan) or Silicone Mold

Place pan/mold into freezer and freeze for 3 hours (I covered mine with foil.)

Cut into squares and enjoy

This needs to stay frozen or refrigerated, if kept frozen the squares will stay separated, if refrigerated it would be best to separate with parchment paper.


Enjoy!  :D

Wendy



Almond Butter Fudge

Posted by Wendy Lucas on November 23, 2013 at 4:55 PM Comments comments (0)


This almond butter fudge recipe is super quick and easy, consisting of only 4 ingredients (which you might already have in your kitchen!). 

No baking required! This fudge recipe is raw! 

Recipe from Detoxinista 

Almond Butter Fudge Recipe:
Makes about 20 1" squares

Ingredients:

1 cup raw creamy almond butter (unsalted)
1/4 cup coconut oil (softened)
1 1/2 tbsp raw honey*
1/2 teaspoon pink himalayan sea salt (or sea salt of choice)

* to eliminate sugar, you could replace the honey with a few drops of liquid stevia instead

Instructions: 

1.) Simply mix all the ingredients together in a bowl (it helps if all the ingredients are room temperature).

2.) Transfer the mixture into a square container or baking dish that has been lined with plastic wrap.  Smooth with a spatula and freeze until solid (about 1 hour).

3.) Remove the fudge by lifting the plastic wrap.  Cut fudge into squares.

4.)  Return the fudge to a sealed container and freeze until ready to eat.

Please note - fudge will melt if left out of freezer. Do not attempt to reduce the amount of coconut oil in this recipe - as this is what holds it together and gives the fudge it's buttery smooth texture/taste. :)

With a consistent exercise program and healthy preparations, you can still indulge and be lean....

Enjoy!

Wendy



Paleo Chocolate Chip Cookies (Made with Almond Meal and Sweetened with Honey!)

Posted by Wendy Lucas on June 14, 2013 at 3:50 PM Comments comments (0)

Paleo Chocolate Chip Cookies!

DAIRY, GLUTEN, AND GRAIN FREE! 


I finally discovered a healthy cookie recipe that tastes good!  Praise to the cookie-Gods! (Thanks to Gina Matsoukas' blog!)

These cookies are made from almond meal! So they are naturally gluten-free!  

What I especially like about these cookies is they are free from refined sugars.  They are sweetened with raw honey

Ingredients:

- 1 cup almond meal
- 1/8 teaspoon baking powder
- 1/8 teaspoon pink himalayan sea salt 
- 3 tablespoon melted organic coconut oil
- 2 tablespoons raw honey
- 1 teaspoon vanilla extract
- 1 tablespoon almond milk 
- 1/4 cup mini dark chocolate chips
(or you could use cacao nibs to reduce sugar/increase super-food content.) Use whatever chocolate you prefer. 
- Optional :
(1/2 tsp. cinnamon, walnuts, pecans, coconut shreds, dried cranberries, other mix-ins)


Instructions: 

1.) Preheat oven to 375 degrees and line a baking sheet with parchment paper.
2.) Combine dry ingredients in a medium bowl.
3.) Whisk together wet ingredients in a small bowl. 
4.) Add wet to dry and mix together.
5.) Fill a tablespoon measure with batter and press down to form a half-circle. Use a spoon to scoop batter out onto baking sheet and lightly press down in the center. 
6.) Bake for 10 minutes or until bottoms just start to turn brown. 
7.) Remove from oven and let cool 5-10 minutes before transferring to a plate. 

***Please note - batter will be oily consistency, this is totally normal! =) 


Enjoy good-for-you-cookies and have great health too,

Wendy :D


Almond Flour Chocolate Chip Cookies (Gluten-Free)

Posted by Wendy Lucas on June 4, 2013 at 4:30 PM Comments comments (0)
Almond Flour Chocolate Chip Cookes (Gluten-Free, Dairy Free)


(Above Photo is from Meaningful Eats Blog -) Recipe has been adapted by me.


Almond Flour Chocolate Chip Cookies (Gluten-Free)

makes about 2 1/2 dozen cookies

 

1/2 cup Earth Balance Vegan Butter

1/4 cup organic coconut oil

3/4 cup maple syrup 

2 teaspoons vanilla extract

2 large organic eggs

1/2 teaspoon baking soda

1/2 teaspoon salt

3 cups almond flour

1 1/4 cups Enjoy Life chocolate chips 

 

1. Preheat oven to 350 degrees. Line a baking sheet with parchment paper.

 

2. In the bowl of a stand mixer, cream together the butter, coconut oil, and maple syrup. Add the vanilla and eggs, mixing until incorporated.

 

3. Mix in the baking soda and salt. Add the almond flour, 1 cup at a time, beating well after each addition. Fold in the chocolate chips with a wooden spoon.

 

2. Form the dough into tablespoon rounds and place on the lined baking sheet about 3 inches apart. Bake for 11-13 minutes, or until golden brown around edges. Cool and enjoy! These cookies are best enjoyed the day they are baked.


If you want to save the leftover dough for later, you can form the dough into tablespoon rounds and place on a cookie sheet, then freeze until firm and then place in freezer bags.  Once you are ready to bake, you can simply bake for an additional 2-4 minutes. 

Banana Protein Muffins

Posted by Wendy Lucas on November 30, 2012 at 7:05 PM Comments comments (0)

Banana Protein Muffins



Normally muffins are full of white flour, wheat, soy, hydrogenated oils, and white sugar - all of the stuff that packs on pounds of unwanted fat. 

It's true, you can make a muffin that has healthy ingredients, high protein, and none of the yucky ingredients listed above. 

These Banana Protein Muffins are a great option for a "quick" grab-n-go high-protein snack, breakfast, or "after-dinner" dessert. 

I modified the orginal recipe from Dashing Dish  by eliminting the Stevia, as I do not like the way Stevia Tastes.  I prefer to use Raw Honey to sweeten my muffins. So yes, this recipe does have sugars but Raw Honey has many health benefits....

Some of Raw Honey's Benefits :

Raw honey has anti-viral, anti-bacterial, and anti-fungal properties. It promotes body and digestive health, is a powerful antioxidant, strengthens the immune system, eliminates allergies, and is an excellent remedy for skin wounds and all types of infections.  Raw honey can also stabilize blood pressure, balance sugar levels, relieve pain, calm nerves, and it has been used to treat ulcers. Raw honey is also an expectorant and anti-inflammatory and has been known to effectively treat respiratory conditions such as bronchitis and asthma.

I also modified this original recipe, by adding in some unsweetened shredded coconut which is full of healthy fats and fibers, sea salt, and vanilla extract.  

Let's get to it! 

Ingredients:

3/4 cup Ripe banana (about 1 large banana)

3/4 cup Egg whites

1/2 cup Plain 2% greek yogurt

3/4 cup Oats (I used Trader Joe's Gluten Free Oats)

2 scoops Vanilla protein powder (I used Sun Warrior Raw Vegan Vanilla, or you could use any flavor you would like!)

3 tbsp. Unsweetened Shredded Coconut

1/4 cup Raw Honey

1 tsp Baking powder

1/2 tsp Cinnamon


1 tsp Vanilla Extract

3 tbsp. unsweetened coconut shreds

Directions:

This is the super easy part!  

 Add all of the ingredients into a blender, and mix for about 1-2 minutes or until completely blended.

  1. Just spray the pan with some pam, or coconut oil or butter. Something like that so the muffins don't stick.
  2. Pour the batter into 12 muffin tins.
  3. Bake for 15-18 minutes or until a knife or toothpick comes out clean. 

Nutrition Facts: 

 

1 Muffin:

Calories: 94.5 

Fat: 1.8 g

Carb: 13.3 g 

Protein: 7.6 g 

Sugar: 8 g 

Fiber: 1.11 g 

 

2 Muffins:

Calories: 189 

Fat: 3.6 g 

Carb: 26.6 g 

Protein: 15.2 g 

Sugar: 16 g 

Fiber: 2.2 g 

 

Enjoy! 

Helping You Make Fitness A Lifestyle 

Wendy Lucas 




Gluten Free Oatmeal Chocolate-Chip Almond Flour Cookies

Posted by Wendy Lucas on September 4, 2012 at 1:45 PM Comments comments (0)



Gluten Free Oatmeal Chocolate-Chip Almond Flour Cookies

 

1 Cup Almond Flour (I used Bob's Red Mill brand - as pictured)

 

1/2 Cup Oats (I used Bob's Red Mill gluten free quick cooking oats - as pictured)

 

1/4 Cup Organic Coconut Oil 

 

1/4 Cup Brown Sugar (You could use Honey or Stevia if you'd like but I like using Brown Sugar)

 

1 Egg (preferably Organic)

 

1/2 Tsp. Vanilla

 

1/4 Tsp. Baking Soda

 

1/4 Cup Chocolate Chips (I used an 85% Lindt Dark Chocolate Bar - as pictured - and just placed into a zip lock bag and smashed it into pieces :))

 

1/2 Tsp. Cinnamon

 

1/4 Tsp. Sea Salt


1/4 Cup Walnuts (chopped baking pieces) - optional 


Additionally mix-ins (optional) - coconut flakes, raisins, dried cranberries, almond slivers, flax seeds. 

 

Directions: Combine wet ingredients (coconut oil, egg, vanilla) with brown sugar in a medium bowl. Add dry ingredients (almond flour, oats, baking soda, cinnamon, sea salt) and mix well. Mix in chocolate pieces. Bake for 9-12 minutes at 375. Recipe makes about 10 cookies, depending on size.

Almond Flour Banana Bread

Posted by Wendy Lucas on August 13, 2012 at 2:35 AM Comments comments (0)
Almond Flour Banana Bread

GLUTEN FREE - SOY FREE - CONTAINS EGGS - LOW CARB - HIGH PROTEIN



Bananas are a great sourse of Vitamin C, Vitamin B6, Potassium, Manganese, Magnesium, and Fiber!





This was my first time baking with Almond Flour.  It's a bit pricey, but it's SO worth it! I love the fact that I'm able to bake again without having to use white flour or wheat flour since both are high in Gluten. I have to avoid Gluten because it causes an inflammatory affect in my body, mostly in my gut/abdomen area.  This might be do to the fact that I have endometriosis in the family. Anyways ~ Almond Flour is High in nutrients!

You will not miss your traditional White flour Recipe that your Grandma, Mom, or Dad used to make! My dad makes a great banana bread - so I'm competing with him here ~ hopefully I can get him to try this amazing recipe! 

 ALMOND FLOUR        VS.         WHITE FLOUR

              1/4 cup:                                                  1/4  cup:
            110 Calories             114 Calories
  5g Fat       .31 g Fat
8 g Carbs                                            23.85 g Carbs
1g Fiber                                                   .8 g Fiber
              3g Sugar                                                .08 g Sugar
            11g Protein**                                          3.23 g Protein 

 When comparing Almond Flour to White Flour, Almond Flour has LESS Calories, More FAT but it's HEALTHY FATS from Almonds =)EXTREMELY LESS Carbs, MORE FIBER, Slightly More Sugar (not a big deal since it's natural sugars anyway), and WAY MORE Protein!!! WIN WIN WIN!!! Why ever cook with White Flour - when you can use this Heavenly Almond Flour!

As far as brands of Almond Flour to use, there are many brands. For this recipe, I chose Dowd & Rogers Gluten Free California Almond Flour.

Almond Flour Banana Bread

 

Prep time: 15 minutes

 

Cook time: 55 minutes

 

Ingredients: 

Makes 1 Loaf

 

1 1/2 cups Almond meal or Almond flour

2 Tbsp. Forti Flax, Flax Meal, or Ground Flax Seeds (optional)

4 Eggs

1/4 cup Coconut Oil

1/4 cup light or dark brown sugar OR Raw Honey, Agave, or Stevia (optional)

3 medium Bananas, mashed

1 teaspoon Vanilla extract

3/4 teaspoon Cinnamon

1/2 teaspoon Nutmeg (I Used 1/2 teaspoon Pumpkin Pie Spice)

3/4 teaspoon Baking powder (I used aluminum free from Mother's)

1/2 teaspoon Himalyan Sea Salt

1/2 cup Walnuts(optional)

Method:

 

Preheat oven to 350 degrees.

In a large bowl, mix together the almond flour, eggs, oil, sugar, mashed bananas, vanilla, cinnamon, nutmeg, baking powder, and salt until there are no clumps.

Fold the flax meal, walnuts, chocolate chips, or any other mix-ins, into the batter.

Lightly grease a loaf pan and pour in the batter.

Bake for 55 minutes or until a knife inserted in the center comes out clean.

Remove from the oven and let cool completely before slicing.

Please Cover & Refrigerate.

Enjoy!

~ Wendy

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Helping You Make Fitness a Lifestyle