Fudgy Cake Brownies (Grain-free)

Yesterday, I went on a grain-free/gluten-free baking kick. This happens to me about once a week :) I made cupcakes, muffins, chips, and BROWNIES. The cupcakes/muffins came out pretty well, the chips tasted like cardboard (no exaggeration), and the brownies were amazing! After some alteration on a few different recipes, I finally found my prize winning brownie. I literally ate 4 right out of the oven, they were that good. While I am still a fan of my black bean brownies (more moist) these are my favorite. Hope you enjoy as much as I did!


Fudgy Cake Brownies (Grain-free)
Ingredients:
1/2c butter (grass-fed, unsalted)
1/3c + 1/4c  unsweetened chocolate chips
5 eggs
3/4c raw honey
1/3c almond flour (sifted)
1/4c cocoa powder
1tsp vanilla
1/4tsp baking soda
dash salt

Directions:
1. Preheat oven to 325 degrees F and grease a 9x13" pan.
2. Melt: butter and 1/3c chocolate. Set aside.
3. Beat: eggs and honey. Add: flour, cocoa, vanilla, baking soda, salt.
4. Add: melted chocolate.
5. Stir in 1/4c chocolate chips.
6. Bake for 30 minutes. Cool. Cut. Enjoy!!

Nutrition Facts: (approximately 36 yield; just the way I cut them)
Calories: 65
Fat: 3.7g
Sodium: 43mg
CHO: 8g
Sugar: 7g
Protein: .8g

Betty Crocker Dark Chocolate Brownie Boxed Mix: (For comparison purposes)
Calories: 160
Fat: 7g
Sodium: 100mg
CHO: 24g
Sugar: 17g
Protein: 1g

Zucchini Crust Pizza

This is a: MUST TRY RECIPE! Was the all caps a bit much? But really, this recipe is tasty and healthy (always the best combination). It is also great because you can make the toppings whatever you want. No lie, when I made this a few days ago, I ate almost half of it right out of the oven. Well enough of my chatter, make it below and see for yourself :)

Zucchini Crust Pizza
Crust Ingredients:
2c grated zucchini (packed) and squeezed dry
-->It is easiest to put the grated zucchini in a dish towel and ring out the liquid.
2 eggs, beaten
1/4c coconut flour
1/2c Parmesan cheese
1/2c grated sharp cheddar or mozzarella cheese
1T olive oil
1tsp each: basil, oregano, parsley

Topping Ingredients (Just what I used. Can be anything you like!):
1 chicken breast
2 large tomatoes, diced
1 small zucchini, diced
1tsp garlic
1T olive oil
Shredded cheddar cheese
**I cooked my chicken in olive oil first. Then, I added the tomatoes, zucchini, and garlic and simmered for a few minutes. I shredded a little cheese on half of the pizza once I put the chicken mixture on.

Directions:
1. Preheat oven to 400 degrees F. Grease pizza pan.
2. Mix: zucchini, eggs, flour, cheeses, oil, basil, oregano, and parsley.
3. Pat zucchini mix onto pizza pan.
4. Bake crust for 30 minutes.
5. Remove crust from oven, flip over, and return to oven for 10 minutes.
6. Remove crust from oven and top with desired ingredients.
7. Return pizza to oven and heat until topping ingredients are heated through.


Nutrition Facts (per 1/6)
Calories: 190
Fat: 12g
Sodium: 220mg
Potassium: 350mg
Carbohydrates: 9g
Fiber: 3.5g
Sugar: 1g
Protein: 12g

1 Slice Domino's 14" Pepperoni Pizza (For comparison)
Calories: 324
Fat: 13g
Sodium: 608mg
Carbohydrates: 39g
Fiber: 2g
Sugar: 4g
Protein: 14g

http://recipes.sparkpeople.com/recipe-calculator.asp
http://nutritiondata.self.com/facts/fast-foods-generic/9307/2

Faux Cookies Recipe

In another blog post a few weeks ago, I had a recipe titled, "Faux Cookie Dough." The support group class I lead had challenged me to try baking the cookie dough. I invested in this challenge today and had an awesome result. By this awesome result I mean I baked 65 cookies and ate 5 so far today :)

I didn't use my original recipe, but a modified one from My Whole Food Life, which has a ton of awesome recipes. I have the recipe below with the nutrition facts. You would probably get the same, or a similar result if you baked the "Faux Cookie Dough."

Faux Cookies
Ingredients
2.5 cups chickpeas, rinsed and drained
4tsp vanilla
1.5 cups peanut butter
2T honey
2tsp baking powder
1/2c chocolate chips

Directions
1. Preheat oven to 350 degrees F.
2. Food process all ingredients except chocolate chips.
3. Fold in chocolate chips.
4. Roll into balls and place on a greased baking sheet.
5. Bake 10 minutes.

Nutrition Facts per 1 cookie (yield=5.5 dozen)
Calories: 50
Fat: 3g
Sodium: 65mg
Carbohydrate: 5g
Sugar: 2g
Protein: 1.5g

Just for comparison purposes, I have the nutrition facts for a regular chocolate chip cookie.

Nutrition Facts per 1 cookie
Calories: 50
Fat: 3g
Sodium: 36mg
Carbohydrate: 8g
Sugar: 4g
Protein: 1g

Peanut Butter Yogurt Dip

Looking for a quick and healthy fruit dip? Feast your taste buds on this creamy and light option! It is perfect with apple slices (or even a banana). Packed with 4g of protein and only 80 calories per serving, it is a great dessert to satisfy your cravings. But be forewarned! You may find it is tasty enough to eat with just a spoon :)


Peanut Butter Yogurt Dip
Ingredients
1c plain greek yogurt
1/2c peanut butter (I use natural peanut butter with the ingredients being only peanuts and salt)
1tsp cinnamon
4 squirts of Redi Whip (more or less depending on your taste buds)

Directions
1. Mix all ingredients in a bowl and chill.
2. Serve with fresh apple slices or bananas.


Nutrition Facts (Per 2T; yield approximately 1.5cups)
Calories: 80
Fat: 5.5g (4g Monounsaturated)
Sodium: 40mg
Potassium: 90mg
Carbohydrate: 2.5g
Fiber: .8g
Sugar: 1g
Protein: 4.3g

Flax/Chia Seed Mix Recipe

In my last couple of blog posts, I talked about the health benefits of chia seeds and some easy recipes.   While chia seeds are not the cheapest food on the shelf (about $8.99/bag), I did find another great alternative to plain chia seeds that was about $2 cheaper; a Flax Chia Blend.

This blend is again, a great source of Omega-3s and Fiber. It also has 2g of protein, no sugar, and is only 60 calories per 2T.

On the bag I purchased, brand name "Carrington Farms," I found a pretty simple and tasty recipe on the back: "Minute Muffin Top" (Recipe below). Besides baking this blend into muffins or other goodies, you can also sprinkle it on yogurt, oatmeal, or a pudding for a Omega-3 and Fiber boost! 

Minute Muffin Top (Modified Version)

Ingredients

1/4c Flax Chia blend

2 tsp cinnamon

1 tsp sugar (I didn't use the sugar with adding the peanut butter)

1/4 tsp baking powder (Original called for 1tsp)

1 egg

1 tsp oil

Handful of cranberries (about 1T)

1T peanut butter (The original recipe didn't call for this, but I used it as a topping after making the muffin)

**You can also try adding nuts!

Directions

(In the original directions, you mix everything in separate bowls, layer ingredients, and do a bunch of steps. I was too lazy to do all of that, so I just followed the steps I made up below and it turned out fine)

1. Spray a soup bowl with non stick spray. 

2. Mix all ingredients in a separate bowl, then add to soup bowl. 

3. Place in microwave for 1 minute and enjoy! 

(After cooking is where you can top with the peanut butter)

Nutrition Facts (with peanut butter, without sugar)

Calories: 380 (Pretty good for a breakfast meal) 

Fat: 26g (5g Polyunsaturated, 6g Monounsaturated, 4.5g Saturated) (I didn't calculate the exact amount of Omega-3s; but, it is about 6,000mg)

Cholesterol: 185mg

Sodium: 270mg (Mostly from the baking powder, original recipe called for 1tsp and bumped up the sodium to 600mg)

Potassium: 138mg

Total CHO: 23g

Fiber: 13g (About half the recommended daily amount! 25-35g is range for daily fiber intake) 

Sugar: 7g (Comes mostly from peanut butter brand I used and the cranberries)

Protein: 16g (Great protein boost for the morning! 1 large egg is about 6g Protein).

Vitamin A: 6.1% 

B-12: 8%

Vitamin C: 5.1%

Vitamin D: 10%

Vitamin E: 7.8%

Calcium: 23.6%

Iron: 23.7%

Manganese: 19.2%

Niacin: 10.1%

Phosphorus: 12.7%

Riboflavin: 10.2%

I used a recipe calculator from Spark People: http://recipes.sparkpeople.com/recipe-calculator.asp

Don't let the calories rock your boat. If you think about all the other good stuff you are getting (protein, fiber, vitamins, minerals, etc) and the fact that this is an all-in-one breakfast meal, you have nothing to worry about. I always say to my class participants "It is not just about calories. It is about what else is in the food you are eating." Hope you enjoy!

Faux Cookie Dough Recipe

On Thursday nights, I facilitate a weight management support group. I usually bring in a new recipe or food item; however, this week a member volunteered to make something. She said she would be bringing in a fake cookie dough dip she found in a magazine. I was a little skeptical on what it would taste like, after hearing the ingredients; but hey, I am always up to trying new things. This is definitely a MUST TRY recipe! Again, one of those recipes where you don't tell people what is in it until afterwards! It goes great with apple or banana slices.

Faux Cookie Dough Dip
Ingredients
1 1/2c chickpeas
6T brown sugar
1/4c peanut butter
3T oats
1T milk (almond milk can be used)
2tsp vanilla
Dash salt
1/8tsp baking soda
1/3c chocolate chips

Directions
1. Food process all ingredients except chocolate chips. (I find it best to food process the beans with some type of liquid--like milk--first to make it smoother).
2. Fold in chocolate chips.
3. Serve with apple/banana slices and enjoy!

Nutrition Facts (per 2T with recipe yield of 2cups)
Calories: 90
Fat: 3g
Cholesterol: 0mg
Sodium: 100mg
Potassium: 50mg
Carbohydrate: 10g
Fiber: 1.5g
Sugars: 5g
Protein: 2g
B6: 5.3%
Calcium: 1.2%
Vitamin E: 1.4%
**Nutrition Facts will vary based on ingredients used

What are Black Soybeans?

I've been hearing a lot about black soybeans in the news (This is mostly due to Dr. Oz's show). I wanted to do some investigating to see how good they really are.

What Are They?
Black soybeans are simply a variety of soybeans, which are seeds from a plant. I found it to be very interesting that mature, dried soybeans can be a variety of colors, including black, brown, and blue. Fresh, undried, soybeans are always green in color.

What Are The Health Claims?
"Eating black soybeans helps you to lose weight, easily, lower cholesterol, and fight inflammation."

What Does the Science Say?
The National Institute of Health's study shows that consumption of various beans may inhibit oxidative stress. Black soybeans showed the greatest improvement in risk factors associated with cardiovascular disease. This study was only conducted on rats thus far. The most consistent effect of soybeans on blood fats has been a moderate lowering of LDL (bad) cholesterol.

Comparison to Regular Soybeans
Black soybeans have less calories, total fat, carbohydrates, and sugars. Regular soybeans, on the other hand, have more fiber and protein.

Health Benefits
Soybeans, in general, are a good source of Vitamin K, Calcium, Magnesium, Iron, Folate, Phosphorus, Potassium, and Fiber. Black soybeans, however, have a higher antioxidant content.

To sum it all up, all types of beans are a great choice for both a vegetable and protein source. Black soybeans have a slightly higher antioxidant content; however, it is not such a big deal if you eat regular soybeans in their place.

Final Bean Tips
-Throw some beans into a soup or stew for a protein boost.
-To use as a simple side dish, cook (sauté, stir-fry, boil, etc) and season with olive oil, onions, and garlic.
-Make "nuts" by roasting chickpeas in the oven. Mix 1 can of chickpeas with 1 Tbsp. olive oil, garlic, salt, and pepper. Spread over a baking sheet and bake at 400 degrees F for 20 minutes. Enjoy as a quick snack!

¨http://www.whfoods.com/genpage.php?tname=foodspice&dbid=79¨http://caloriecount.about.com/calories-seneca-organic-soy-beans-i108429

Cereal Vs. Ice Cream

This past week I had the privilege of leading a nutrition supermarket tour. When my tour group came to the cereal aisle, many of my participants had a very eye-opening experience about all of the sugar in "healthy cereal" products. In talking about carbohydrates and sugar, one woman had a very interesting comment, "With that much sugar, I could have just had my bowl of ice cream for a snack. I thought I was being healthier by having cereal."

After the tour, I was curious to see how cereal, a so called wholesome breakfast, really stacked up to a bowl of ice cream. Here begins my investigation:

Raisin Bran (w/o Milk)(1 cup): 
-Calories: 190    -Total Fat: 1g       -Sodium: 210mg    -Total Carbs: 46g
-Fiber: 7g    -Sugars: 18g    -Protein: 5g  
-Additional Vitamins and Minerals

Raisin Bran (with skim milk)(1 cup): 
-Calories: 230    -Total Fat: 1g       -Sodium: 275mg    -Total Carbs: 52g
-Fiber: 7g    -Sugars: 24g    -Protein: 9g

Special K (with skim milk)(3/4 cup):
-Calories: 160    -Total Fat: 1g       -Sodium: 205mg    -Total Carbs: 33g
-Fiber: 3g    -Sugars: 16g    -Protein: 6g
  
Choc Chip Cookie Dough Ice Cream (1/2 cup):
-Calories: 160    -Total Fat: 9g      -Sodium: 65mg       -Total Carbs: 20g
-Fiber: 0g    -Sugars: 14g    -Protein: 2g
-Vitamin A and Vitamin C

Chocolate Ice Cream (1/2 cup):
-Calories: 150    -Total Fat: 7g       -Sodium: 45mg    -Total Carbs: 19g
-Fiber: 1g    -Sugars: 14g    -Protein: 2g
-Vitamin A and Vitamin C

So, we have similar calorie ranges, especially with the ice cream and Special K cereal. The ice creams have a higher fat content and lower protein content; however, they have less sugar, calories, and sodium. The cereals have more sodium, carbohydrates and sugars; however, they also have fiber, protein, vitamins, and minerals.

What does that leave us with? Well, the cereals are a good source of fiber and protein, at the expense of too much sugar and sodium intake. I'm not sure how many people really measure out their cereals in the morning anyway. Most of the time, cereal is just poured in the bowl and eaten. Unless you measure your cereal (kudos to you), you will be likely multiplying all of the nutritional information by 2.

In terms of which is a "healthier snack," I would go for what tastes better. In the end, they both have a high carb/sugar content, as opposed to healthier snacks (like veggies, nuts, seeds, or fresh fruit). I really suggest checking the sugar content of your favorite cereals. If you have never took notice of the nutrition label, you may be surprised at how much sugar you are consuming. While cereal does have extra vitamins, minerals, protein (mostly due to the milk added), and fiber, it is not a significant amount to make a difference if you are eating an overall healthy diet. Most cereals are "enriched" with vitamins and minerals anyway, so they aren't really a "natural" source to begin with. Depending on the cereal, and ice cream, you choose, you may even end up with more skewed results than I found.

Some final advice:
1. Always read the nutrition label! Look at the ingredient list too. Ingredients are listed by weight, in descending order.
2. If sugar is one of the first 4 ingredients, skip it!
3. Compare products. Check out all of the nutrients and see which is the best option.
4. Be mindful of portion sizes. Read the serving size and compare it to what you are normally eating.
5. If all else fails, have a little splurge and enjoy what you are eating!

http://www.turkeyhill.com/products/premium-ice-cream-flavors.aspx?pID=431

nutritiondata.self.com/facts/sweets/5547/2

Fresh Fruit and Yogurt Pops

Looking for a healthy summer treat to cool you off? Try some fresh fruit and yogurt pops!

Ingredients
-2 cups of fresh blueberries, raspberries, strawberries, and sliced bananas
-2 cups plain or vanilla yogurt
-8 small paper cups (or popsicle trays)
-8 popsicle sticks
-aluminum foil

Directions
1. Blend together all ingredients until smooth.
2. Fill paper cups (or popsicle trays) 3/4 full with fruit mixture.
3. Cover tops with aluminum foil.
4. Poke a popsicle stick through the center of the foil on each cup.
5. Freeze for at least 5 hours.

Nutrition Information (per serving)
*Altered slightly based on type of yogurt used
70 calories, 240mg potassium, 12g carbohydrates, 2g fiber, 8g sugar, 4g protein


Enjoy!

Adapted from: http://allrecipes.com/recipe/fresh-fruit-and-yogurt-ice-pops/
http://recipes.sparkpeople.com/recipe-calculator.asp