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Fig Bars

Fig Newtons are probably the one cookie that I can buy from the store and eat the entire package in one sitting. because of this I choose to never buy Fig Newtons I swear they must be laced with crack. So I decided to go on a mission to make my own Fig Newtons.

Ingredients:

3/4 cup oat flour
1/4 cup coconut flour
1/2 cup coconut oil or butter
1/4 cup sugar
1 tbsp. honey
1/4 teaspoon baking soda
2 teaspoons vanilla extract
1/8 teaspoon cinnamon
2 eggs

For the Filling:
1-1/2 cups black Mission figs
1/4 unsweetened apple sauce
1/2 tsp cinnamon

For the cookie, In one bowl mix all the dry ingredients slowly incorporate the wet ingredients. The dough will be sticky and a bit wet.

Press into a ball, wrap it and refrigerate for about an hour to firm up.

Preheat oven to 350.

Once firm, roll the dough onto a floured surface or parchment paper. Use a pizza cutter to cut 3x6 inch sections, you can make 3-4

Once the dough is rolled out and cut, spread the fig mixture onto half of the dough and fold it over to 1.5x6. Use a fork to seal the other long edge of dough.

Cut into squares, place on lined baking sheet and bake for 12-15 minutes.

They should last a couple of weeks, but you can refrigerate them to make them last even longer. 

Enjoy!

Almond Coconut Protein Cookies

I had one of those nights.... Tossing and turning and making protein cookies in my dreams, repeatedly! I'd half-way wake up eager to get to the kitchen then I'd go back to sleep, I knew it was ZERO-DARK-30, and repeat my baking creation dream. Finally, when it was time to get up I FLEW out of bed... kinda went to the kitchen 1/2 asleep but I was READY to make some cookies. HAHA I didn't even know what type of cookies I was making but I started off with one of my favorite ingredients... Coconut. So here's how it went.

INGREDIENTS:
1 Scoop (1/3C) Vanilla Whey Protein Powder
1/2 C Coconut Shreds- Unsweetened
1/2 C Almond Slices
2 TBSP Flax
1 TSP Chia Seeds
2 TBSP Almond Butter
1 TBSP Honey
1 TBSP Coconut oil
1 TBSP Water
2 Egg Whites

Mix all dry ingredients first then add the wet ones. I mashed it all together in a small bow with a fork.
Mix until combined.
With a Ice Cream scooper, scoop dough and release on parchment paper.
Once all the dough is used up, use a cup to smash the rounded cookies down.

Bake @ 350 for 10 Mins

They come out nice and golden on the outside and moist and chewy, like a macaroon on the inside! YUMMM



I LOVE them! This recipe makes only 5 so double if you want more!

Dip them in Some 

Coconut Almond Milk!!! MMMM!

Nutrition Facts:

1 Cookie- 5 Servings

Cal- 181

Carbs- 7

Fat- 14

Protein- 10

Sugar- 1

Fiber- 3

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Coconut Almond Protein Bar

This was one of my first protein bar recipes when I was in desperate need for a treat to take the blah out of competition food. One day while playing in the kitchen, AS ALWAYS this came to me. A coconut Almond Joy like protein bar! Being from Hawai'i, I am IN LOVE with coconut and dark chocolate ... not to mention Almond Joy's have been my favorite candy bars since I was... little me. So what a better way to enjoy a nutritious protein dessert than a healthy knock-off! Ahhhh :)

Ingredients: 

1 Cup Shredded Coconut Unsweetened

1/2 Cup Coconut Flour

2 TBSP Ground Flax Meal

1/2 Cup Almond slices (or another favorite nut)
1/2 Cup  Vanilla Whey Protein Powder

4 TBSP Coconut Oil

1 TBSP  Coconut Extract

1/2 Cup Unsweetened Coconut Milk

Dark Chocolate to drizzle
1. Mix all dry ingredients in a 8x8 pan

2. Melt coconut oil in microwave, add coconut milk and extract. Mix then pour over dry ingredients.

3. Mash together and press evenly into the pan. (If its too dry add a little more milk)

4. Slice into 8 bars and freeze.

5. Melt desired amount of chocolate in a small zip-lock bag. (cut the corner when ready to use)

6. When bars are cold spread out on a parchment paper and drizzle chocolate over each bar.

7. Let the chocolate harden then ENJOY!!!

  Nutrition Facts:

Serving size: 1 bar, 8 Servings

Calories:  174
Carbs:      5
Fat:          15
Protein:    7
Sugar:      2
Fiber:       3

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Protein Peanut Butter Cup

HEAVENLY! ~ Protein + Peanut Butter and OF COURSE, Dark Chocolate! AHHHH

My Husband and I are addicted to a few things... to include PB and Dark chocolate. So one day after he sneaked Reeses peanut butter cup  I realized this was time for me to get on my game.... could I possibly make a healthy Reeses PB cup... an imposter? and Wala!

 Ingredients:

1 scoop (1/3c.) vanilla whey protein powder,
2 tbsp. peanut butter - crunchy, unsalted
2 tbsp. PB2 - Powdered Peanut Butter
1 tbsp. organic whole ground flax seed
1/4c 60-70% dark chocolate chips

I used silicone cupcake molds coated them in coconut oil. Meanwhile melt the chocolate in a bowl.
Use 1/2 the chocolate to coat the bottom of each cup.
-Freeze for 10min
Blend peanut butter, PB2, protein powder and flax seed.
Spoon PB mixture in each mold of hardened chocolate, bang on counter to even.
-Freeze for 10min
Melt the rest of the chocolate and coat on top of PB mixture.
 -Freeze for 10min
Gently peel out your tasty Protein PB Cups!

Nutrition Facts:

Per Cup, 4 servings
Calories:  164
Carbs:      11
Fat:          11
Protein:    10
Sugar:       6  (the darker the chocolate the less sugar per serving)
Fiber:        2

Food Cravings

When Your Body Craves Certain Foods, It Actually Is Looking For Nutrients

I don't know about you all but I crave things all the time... well, my usual craving is chocolate & nuts which according to this chart I found on NatureWorksBest, means I have a  magnesium deficiency. Sure enough my daily vitamins have none! So I thought I would share this helpful information so we can all make better choices.

 

If you crave this…	What you really need is…	And here are healthy foods that have it:
Chocolate	Magnesium	Raw nuts and seeds, legumes, fruits, dried seaweed
Sweets	Chromium	Broccoli, grapes, cheese, dried beans, calves liver, chicken
	Carbon	Fresh fruits
	Phosphorus	Chicken, beef, liver, poultry, fish, eggs, dairy, nuts, legumes, grains
	Sulfur	Cranberries, horseradish, cruciferous vegetables (broccoli/cauliflower), kale, cabbage
	Tryptophan	Cheese, liver, lamb, raisins, sweet potato, spinach
Bread, toast	Nitrogen	High protein foods: fish, meat, nuts, beans
Oily snacks, fatty foods	Calcium	Mustard and turnip greens, broccoli, kale, legumes, cheese, sesame
Coffee or tea	Phosphorous	Chicken, beef, liver, poultry, fish, eggs, dairy, nuts, legumes
	Sulfur	Egg yolks, red peppers, muscle protein, garlic, onion, cruciferous vegetables (broccoli/cauliflower)
	NaCl (salt)	Sea salt, apple cider vinegar (on salad)
	Iron	Meat, fish and poultry, seaweed, greens, black cherries
Alcohol, recreational drugs	Protein	Meat, poultry, seafood, dairy, nuts
	Avenin	Granola, oatmeal
	Calcium	Mustard and turnip greens, broccoli, kale, legumes, cheese, sesame
	Glutamine	Supplement glutamine powder for withdrawal, raw cabbage juice
	Potassium	Sun-dried black olives, potato peel broth, seaweed, bitter greens
Chewing ice	Iron	Meat, fish, poultry, seaweed, greens, black cherries
Burned food	Carbon	Fresh fruits
Soda and other carbonated drinks	Calcium	Mustard and turnip greens, broccoli, kale, legumes, cheese, sesame
Salty foods	Chloride	Raw goat milk, fish, unrefined sea salt
Acid foods	Magnesium	Raw nuts and seeds, legumes, fruits
Preference for liquids rather than solids	Water	Flavor water with lemon or lime. You need 8 to 10 glasses per day.
Preference for solids rather than liquids	Water	You have been so dehydrated for so long that you have lost your thirst. Flavor water with lemon or lime. You need 8 to 10 glasses per day.
Cool drinks	Manganese	Walnuts, almonds, pecans, pineapple, blueberries
Pre-menstrual cravings	Zinc	Red meats (especially organ meats), seafood, leafy vegetables, root vegetables
General overeating	Silicon	Nuts, seeds; avoid refined starches
	Tryptophan	Cheese, liver, lamb, raisins, sweet potato, spinach
	Tyrosine	Vitamin C supplements or orange, green, red fruits and vegetables
Lack of appetite	Vitamin B1	Nuts, seeds, beans, liver and other organ meats
	Vitamin B3	Tuna, halibut, beef, chicken, turkey, pork, seeds and legumes
	Manganese	Walnuts, almonds, pecans, pineapple, blueberries
	Chloride	Raw goat milk, unrefined sea salt
Tobacco	Silicon	Nuts, seeds; avoid refined starches
	Tyrosine	Vitamin C supplements or orange, green and red fruits and vegetables

Hummus

I really love hummus but its one of those specialty things in the grocery store with a crazy price, for no reason! Hummus is so easy and cheap to make the only reason to get it at the store is convenience. When I'm lazy I buy it too but always knock myself since to make it at home is less than 1/2 the store price. 

  

Ingredients

15oz can Chickpeas/Garbanzo Beans

1/8c Extra Virgin Olive Oil

1 Lemon

1 TBSP Tahini Paste

    (Sesame Seeds & Olive oil)

2 TBSP Minced Garlic

1 TBSP Parsley

2 TSP Coriander

Pepper

Optional herbs:

Basil

Cumin

Oregeno

 

 

TAHINI PASTE

Step 1: 

Pre-Heat the oven to 350 

On a baking sheet, pour apx 2 TBSP or more of sesame seeds and pop it in the oven until golden brown. Apx 10 mins. BUT WATCH IT! It burns easily.

 

Step 2:

In a food processor, blend toasted sesame seeds with extra virgin olive oil until it becomes a creamy paste. Wala! Tahini Paste it 15 mins!

 

 

HUMMUS 

 

Step 1: 

Make sure you rinse your garbanzo beans very well because some of the soul of if you don't care then don't rinse. Put them into your blender.

 

 

Step 2:

Squeeze half of your lemon in the garbanzo bean mixture. I like to use a little straighter to catch the seats cause you definitely don't want to be fishing seeds out later. Add in your tahini paste. As you can see my homemade pace is a lot darker than something you would buy in the store that's because I roast my sesame seeds until they're very brown. My husband and I decided that we like the flavor of the darker sesame seeds opposed to the lighter roasted seeds it just gives it a more robust flavor.

 

 

Step 3: 

Add in your spices, garlic and olive oil. And blend.

Slowly blend and stir to ensure it all gets incorporated. If it's too dry for your liking and a little more olive oil or lemon juice but be careful because a little goes a long way and it's not fun to have soupy hummus.

When you get it to your desired consistency put it into a container and enjoy!

Now dip your veggies and Enjoy!!

Packaged Muffins... Rant

 

I don't mean to rant... OK I do. I just wish people would be a little more observant on how they can easily cut junk out of their life.

So you're running late and you need a quick breakfast... I'm pretty sure packaged muffin is NOT the answer. That little 4 oz muffin will not satisfy you, fill your tummy or give you the proper nutrients to go about your day. Instead it's filled with CRAP and empty calories that will start your day off wrong. When you eat things without the proper nutrition you body needs, you will want to eat more... Why?... Because your body is actually starving for the nutrients it needs.



I makes me so sad to know people eat these things without realizing how bad it is.
By the way, in case you didn't know... Don't get me wrong here, I LOVE Starbucks (big coffee fan) but their muffins aren't any healthier, they are made by..... None other than Otis Spunkmeyer!  Yup is true. Just a different wrapper to make them look pretty. Ask the Barista next time where they come from. Next time I see them pulling them out of the box I'll snap a picture but for now trust me they are not healthy.

One muffin Otis Spunkmeyer muffin contains more calories (440) than I eat at one meal.
Lets compare... My favorite healthy breakfast is protein oatmeal with almond milk and about 2 hours later I have some egg whites with spinach and cheese. All of that yumminess is less than 400 calories and all kinds of good nutrients!

I understand you're moving fast on the go... Plan ahead make refrigerator oatmeal cups or homemade protein muffins, if you love those muffins  ;) 

My husband eats muffins as his 2nd breakfast post-workout everyday because he LOVES muffins. In comparison, the most calorie loaded muffin I make has:
227 Calories, 7g Sugar, 10g Fat, 23g Carbs & 15g Protein... Not too shabby. Lets see Otis again ...
440 Calories, 34g Sugar, 22g Fat, 58g Carbs & 6g Protein

Yikes... AGAIN, sorry. And people feed this stuff to their kids! 
When I make muffins at home if I leave them on the counter for 5 days they already have mold growing on them. It sucks but at least I know that they have real ingredients that fungus can grow on vs this packaged crap... Weird how not even fungus will grown on them and people still eat them! YUCK x100!

Ok I'm done with my rant. Chances are if your reading this you actually eat healthy or are trying hard to eat healthy. Help a friend stay healthy and share what you know.

Have a wonderful day!

Almond Milk & Almond Flour

In my house we don't really drink milk but almond and coconut milk holy cow we drink it like it's going out of style! I finally decided that it was time to try to make almond milk on my own and boy what a surprise! Making homemade almond milk is 100 percent worth because of the flavor and richness. However it is probably double the price of store bought almond milk.  Never mind the price, I still went at because anything homemade and 100% natural outweighs cost in my point of view.

 

 

Ingredients: 

 

2 c.Almonds
3 c.Water
1 tbsp Vanilla

 

 

 

 

 

 

Step 1

Place 2 cups of raw almonds in a container that can hold at least 4 cups of liquid. Cover the only ones with water up to your four cup measurement.
Let the almonds soak for about 2 days.
The only will be ready when they have expanded to almost double their size and filled your measuring cup.

 

Step 2:

Rinse your almonds then place into a large blender.

The amount of water you add to the blender determines how much almond milk you make.

2 cups of water create a coffee creamer consistency
4 cups of water makes it a bit lighter

Once you decide how thick Or thin you want your almond milk go ahead and add your water to the blender and puree.

 

Step 3:

Place a cheesecloth in a wire strainer over a large bowl or container.
When the almonds and water or pureed pretty good go ahead and slowly pour your almond water mixture into the cheesecloth.
The strainer is to help stabilize the cheesecloth over your container. I'm pretty clumsy so I still spill some of this cherished milk!
Once you've completely dumped everything into the cheesecloth and the majority of the liquid has drained through, slowly lift your cheesecloth grabbing just above the almond and squeeze more milk out of the almonds.
Twist and squeeze into you think you have everything you can possibly squeeze out.

 

Step 4:

Set the cheesecloth and aside and find a nice container for the almond milk. Add in vanilla extract stir and refrigerate. 

I don't recommend making extremely large batches at a time, It lasts only about 5 days unless you decide to pasteurize it. And TRUST me, when it goes bad you'll know. :/

 

Almond Flour

 

Step 1:

Now go back to your cheesecloth and precious ground almonds. Spread them on a large baking sheet.

Step 2:

You can either let the almonds air dry or set the oven to 200° F and bake for 20 mins.

Now Wala! You have home made Almond milk and Almond flour! 2 for the price of 1!

Use the Flour to make a tasty Protein treat and enjoy with a glass of Almond milk!

 

Or make Almond Butter!!

ENJOY!! YUM!