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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 

Taco Salad (Healthy) Bikini Body Friendly, Get Lean and Toned

Posted by Wendy Lucas on February 4, 2016 at 4:05 PM Comments comments (0)
Healthy FitWithWendy Taco Salad 
Gluten Free * Healthy Carbs * Low Fat 




Ingredients:

* Extra lean ground turkey
* coconut oil
* taco seasoning (1 packet - I used TJ's brand)
* sweet potato
* 1-2 handfuls of corn chips for crumbling
* romaine lettuce or butter lettuce (your favorite greens will work)
* Organic greek yogurt plain
* barbecue sauce
* salt/peper

Instructions:

Bake Sweet Potato rounds:
pre-heat oven to 425, slice a sweet potato into rounds. toss with melted coconut oil or olive oil. sprinkle with sea salt (pepper optional but I like them with sea salt only). Bake for about 35 minutes. While these are baking, start cooking your turkey..... 

Cook Ground Turkey:
Heat a skillet on the stove top and melt 2-3 tablespoons coconut oil. Add ground turkey and cook until done with 1/2 packet of taco seasoning, use more if you like it spicy. Set turkey meat aside once done.

Prepare your plate:
Place your romaine or greens of choice in a bowl or plate. Top with ground turkey mix, crumbled corn chips, greek yogurt and drizzle of barbecue sauce. Once sweet potatoes are done, add to the plate and you're ready to eat and enjoy! 

This is a tasty, healthy meal that contains lean protein, healthy carbohydrates, fiber, healthy fats and tons of nutrients. Enjoy with a glass of water and a splash of apple cider vinegar to help aid digestion, boost immune system and prevent getting sick! 


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.


Lower Body Circuit Workout (5 Exercises) BOOTY!

Posted by Wendy Lucas on November 24, 2015 at 5:50 PM Comments comments (0)
Lower Body Circuit Workout (5 Exercises)






Upper Body Workout Circuit (5 exercises)

Posted by Wendy Lucas on November 23, 2015 at 6:35 PM Comments comments (0)
Upper Body Workout Circuit





Cherry Lime Gummies (Collagen Protein)

Posted by Wendy Lucas on November 21, 2015 at 12:00 AM Comments comments (0)

Cherry Lime Gummies

{Made With Collagen Protein}




ingredients

unsweetened cherry juice - 1-1/2 cups

lime juice - 2 tablespoons

lukewarm water - ⅓ cup

unflavored gelatin - ⅓ cup

liquid stevia 1/2 teaspoon
(optional - this will make your gummies sweeter without adding sugar)

instructions

Combine the juices and bring to a boil over high heat.

dissolve the gelatin in the water (continuously stirring).

Remove the juice from the heat as soon as it reaches a boil. Whisk in the gelatin.

Pour into a glass loaf pan or molds, and chill until set or freeze for 30 minutes or so.

ENJOY!












Credit:

recipe by http://cookituppaleo.com/

Homemade Coconut Thai Soup (Simple, Quick and Delish!)

Posted by Wendy Lucas on November 19, 2015 at 11:35 AM Comments comments (0)
Coconut Thai Soup

Sorry I do not have the measurements. When I make this soup I just add all the ingredients to the pot by eye balling and tasting as I go. It works every time! =)



Ingredients:
organic chicken thighs (you could use tofu, tempeh, beef, or shrimp too)
brown rice
canned coconut milk
beef broth or chicken broth (I just use the broth from cooking the chicken)
sea salt
fresh garlic cloves
sriracha hot sauce
honey or maple syrup (optional)
1-2 limes
assortment of whatever vegetables you like/have at the time
I like to use:
frozen veggie medley (corn, julienne carrots, green peas, green beans mix)
slices mushrooms
tomatoes 

Instructions:

1.) In Advance: Place organic chicken thighs in Crock Pot with water and sea salt, low for 6-8 hours or high for about 3-4 hours (until cooked through). Alternatively you could use any protein you already have cooked, and just purchase a chicken or beef broth instead. Also - Cook your brown rice in advance before you're ready to make the soup.
2.) Place a pan on stove. turn on medium heat. add 1 full can of coconut milk, and a few cups of the broth to the plan, add sea salt, lime, tiny bit of honey or maple syrup (optional), and sriracha hot sauce to taste. Stir Well!
3.) add slices of fresh garlic, chopped mushrooms, and all other veggies.
4.) cook on medium to high heat until garlic and mushrooms are softened.
5.) once veggies are softened, add in your cooked protein and brown rice that you already have prepared. Place into a bowl and enjoy! =)



Healthy Sir-Fried Rice Recipe (brown rice, egg and veggie medley)

Posted by Wendy Lucas on November 18, 2015 at 3:30 PM Comments comments (0)
Healthy Stir-Fried Rice Recipe



Main Dish Ingredients:

Brown Rice
Organic Eggs
Trader Joe's Organic Foursome Veggies (a medley of super sweet white corn, sweet peas, julienne sliced carrots, and fancy blue lake green beans)
sea salt and black pepper
soy sauce or bragg's liquid aminos or coconut aminos
garlic powder or fresh garlic
coconut oil or earth balance butter

Toppings: (optonal but recommended)
organic plain greek yogurt
hot sauce (I like TJ's sriracha sauce)

Instructions:
  1. pre cook your brown rice in a rice cooker or however you like it. set aside.
  2. pre-heat skillet and add 1 tbsp coconut oil or 2 tbsp earth balance butter.
  3.  scramble up how ever many eggs you'd like to use. I usually make a big batch and store to eat for a few days. up to you. scramble 2-3 if making for 1 quick meal, more for more people, etc.
  4. add eggs to pan. cook and keep chopping the eggs up with a wooden spatula into scrambled eggs as it cooks.
  5. once eggs are done, move them to side of pan, keep heat on medium and add another tbsp of coconut oil or earth balance butter to pan. add in frozen veggie medley.
  6. sprinkle everything with sea salt, pepper and garlic powder. or you could use garlic salt. 
  7. mix veggies and scrambled eggs together while in the pan.
  8. add in however much brown rice you'd like (I simply eyeball everything). you could also use cauliflower rice for a lower carb paleo recipe.
  9. add liquid aminos or soy sauce, toss everything, and you're done! ENJOY! 
  10. I like to place mine in a bowl and top with organic plain greek yogurt and hot sauce.

Power Shake (green super foods) Energy, Performance and Strength, natural pre-workout

Posted by Wendy Lucas on September 24, 2015 at 6:05 PM Comments comments (0)
PURIUM POWER SHAKE

-  Burn fat, build muscle, increase energy and endurance. It`s the perfect workout food!

-  May increase energy, endurance, and strength

-  Supports healthy blood glucose levels

-  Can help curb cravings and appetite

-  Contains ingredients rich in vitamins and other nutrients to support total nutrition



HOW TO USE: Mix 2 full scoops with 20 ounces of ice cold water and drink before my workout (about 20-30 minutes before). During is fine too.

It helps increase my endurance and strength so I can not only lift more weight, but I can also do more reps and sets! 

HOW TO ORDER: Order yours online at HTTP://WWW.MYPURIUMGIFT.COM" target="_blank">mypuriumgift.com and get $50 off with my Gift Card Code : FITWITHWENDY

apple-berry flavor is my favorite!

Ingredients:

Rice Bran Solubles, Organically Grown Activated Barley, Organic Carrot Juice Powder, Organic Spirulina, Organic Wheat Grass Juice Powder, Organic Oat Grass Juice Powder, Organic Alfalfa Leaf Juice Powder, Organic Raspberry Flavor, Organic Apple Flavor, Lo Han Guo.







Flourless Chocolate Chip Chickpea Blondies with Sea Salt {vegan, gluten-free & healthy}

Posted by Wendy Lucas on September 5, 2015 at 4:05 PM Comments comments (0)

Flourless Chocolate Chip Chickpea Blondies with Sea Salt

{vegan, gluten-free & healthy}

 

this is a re-post of the blog / recipe by AmbitousKitchen.com






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