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

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

Black Bean Brownies Recipe

Today, I tried my first kick at black bean brownies. To be honest, before I made them, I was pretty skeptical of how good they would taste. I mean a sweet treat with black beans? Sounds a little weird. Well, was I pleasantly surprised by the end product. A little bit different texture than a real brownie, but just as good!

I definitely suggest giving the recipe a try; however, I wouldn't tell anyone they were made with black beans until after they tried one :)

Black Bean Brownie Recipe
Ingredients
1 (15.5oz) can black beans, rinse and drain
3 eggs
3 tbsp oil or 1/3c melted butter (my first try I used the oil and had a good result)
1/4c unsweetened cocoa
dash of salt
1 tsp. vanilla
1/2c sugar (some recipes say 3/4c, but I think 1/2c was sweet enough)
2 tbsp chocolate chips (optional, you can use more/less)
**You can also try adding nuts

Directions
1. Preheat oven to 350 degrees. Grease an 8x8 inch square baking dish.
2. Mix all ingredients together, except for the chocolate chips. Pour into prepared dish.
**I pureed the black beans first. I didn't want the brownies to be chunky and I wanted the flavor to mix well.
3. Sprinkle with chocolate chips.
4. Bake for 30 minutes, or until a toothpick comes out clean.
5. Enjoy!


Nutrition Facts (1 brownie):
Calories: 41
Total Fat: 2g
Monounsaturated Fat: 1g
Cholesterol: 15mg
Sodium: 55mg
Potassium: 15mg
Total Carbohydrates: 5.5g
Fiber: 1g
Sugars: 3g
Protein: 1g

Health Benefits of Chia Seeds

There's been a lot of hype about chia seeds lately. What are they? What are the health benefits? How the heck do you eat them?!

Let's jump into the research and see what these seeds can do for you!

What are Chia Seeds?
Chia seeds come from the desert plant "Salvia hispanica,"which is grown in Mexico.  They are powerful antioxidants that fight off free radicals in the body.

Fun fact: the word "chia" means strength and these tiny seeds were thought to be great energy boosters.

Health Benefits
Chia seeds are an excellent source of:
 -Omega-3 Fatty Acids (4,915mg per 1oz.); help to improve brain health and decrease inflammation in    the body.
 -Protein (4g per 1oz.); energy source; needed for muscle and blood formation.
 -Fiber (11g per 1oz.); helps improve digestive function; decreases inflammation in the body.
 -Calcium (18% of Daily Value in 1oz.); needed to keep bones healthy and prevent osteoporosis.
 -Phosphorus (27% of Daily Value in 1oz.; ); aids in energy metabolism; also needed for bone health.
 -Zinc (7% of Daily Value in 1oz.); boosts immune function.
 -Manganese (30% of Daily Value in 1oz.); essential mineral needed for bone formation; helps your body use essential B vitamins.

Research has shown chia seeds to help improve blood lipid levels (decreasing LDL and triglyceride levels) and decrease blood sugar spikes by slowing digestion.

How to Eat
There are many ways to eat chia seeds. They can be eaten raw (sprinkled on salads, cereal, sauces, vegetables, yogurt), baked in dishes (breads, muffins, etc), or  mixed with water to form a gel (good as an egg substitute).

To Use As An Egg Substitue
-Mix 1 tablespoon of chia seeds with 3 tablespoons of water. Let sit for 15 minutes.

Granola With Chia Seeds
-Combine: 1 cup oats, 2 tbsp chia seeds, 2 tbsp honey, 1 tbsp oil, cinnamon, and nutmeg. Spread evenly onto a sprayed baking sheet. Bake at 300 degrees F for 15 minutes.


www.webmd.com/diet/features/truth-about-chia
www.eatright.org/public/content.aspx
nutritiondata.self.com/facts/nuts-and-seed-products

Healthy 1-Dish/1-Pan Meals

Big, elaborate dinners are nice; however, they are not very realistic for the on-the-go parent or family. Below, I complied some 1-dish, crockpot meals that I found to be quite tasty! If you don't have the time to prep all the ingredients in one day, try prepping some the night before. Then, the day you are cooking, you will just have to throw everything together.
Package leftover portions into dishes that you can freeze and take to work/school for a quick, healthy meal.


Balsamic Chicken and VegetablesIngredients:
•               1/4
cup bottled Italian salad dressing
•               2
tablespoons balsamic vinegar
•               1
tablespoon honey
•               1/8 - 1/4
teaspoon crushed red pepper
•               2
tablespoons olive oil
•               1
pound chicken breast tenderloins
•               10
ounces fresh asparagus, trimmed and cut into 2-inch pieces, or one 10-ounce package frozen cut asparagus, thawed and well drained
•               1
cup purchased shredded carrot
•               1
small tomato, seeded and chopped

Directions:
1. In a small bowl, stir together first 4 ingredients. 2. In a large skillet, heat oil over medium heat. Add chicken. Cook for 5-6 minutes. Add half of the dressing mix to the skillet and transfer chicken to a serving plate. 3. In the same skillet, add asparagus and carrots. Cook for 3-4 minutes and add to serving plate. 4. Stir remaining dressing mixture, add to skillet. Cook for 1 minute. Drizzle over chicken. Sprinkle with tomato. **Baking Instructions: Mix all ingredients and pour over chicken breasts. Bake in oven at 350 degrees for about 45 minutes (until chicken is cooked through).



Greek ChickenIngredients:   1 pound carrots, cut into 1 1/4-inch pieces, or 3 cups baby carrots   1 pound (3-4 medium) yellow-fleshed potatoes, such as Yukon Gold, peeled and cut lengthwise into                      1 1/4-inch-wide wedges   2 pounds boneless, skinless chicken thighs, trimmed   1 14-ounce can reduced-sodium chicken broth   1/3 cup dry white wine   4 cloves garlic, minced   3/4 teaspoon salt   1 15-ounce can artichoke hearts, rinsed and quartered if large   1 large egg   2 large egg yolks   1/3 cup lemon juice   1/3 cup chopped fresh dill   Freshly ground pepper to taste

Preparation1. Spread carrots and potatoes over the bottom and up the sides of a 4-quart or larger slow cooker. Arrange chicken on top of the vegetables. Bring broth, wine, garlic and salt to a simmer in a medium saucepan over medium-high heat. Pour over the chicken and vegetables. Cover and cook until the chicken is cooked through and vegetables are tender, 2 1/2 to 3 hours on high or 4 to 4 1/2 hours on low.2. Add artichokes to the slow cooker, cover and cook on high for 5 minutes. Meanwhile, whisk egg, egg yolks and lemon juice in a medium bowl.3. Transfer the chicken and vegetables to a serving bowl using a slotted spoon. Cover and keep warm. Ladle about 1/2 cup of the cooking liquid into the egg mixture. Whisk until smooth. Whisk the egg mixture into the remaining cooking liquid in the slow cooker. Cover and cook, whisking 2 or 3 times, until slightly thickened and sauce reaches 160°F on an instant-read thermometer, 15 to 20 minutes. Stir in dill and pepper. Pour the sauce over the chicken and vegetables and serve.



Apple-Spinach ChickenIngredients: 2 teaspoons vegetable oil4 (4-ounce) skinless, boneless chicken breast halves1/4 teaspoon salt1/4 teaspoon black pepper1 garlic clove, minced (about 1/2 teaspoon)1 tablespoon spicy brown mustard1/2 cup apple cider1 medium Granny Smith apple, cored and sliced6 cups fresh baby spinach or chopped Swiss chard  Preparation:1. Heat oil in a large nonstick skillet over medium-high heat. Sprinkle chicken with salt and pepper, and add to skillet. Cook 5-6 minutes on each side or until well browned. Remove to plate, and keep warm.2. Add next 4 ingredients (through apple slices) to pan; bring to a boil. Reduce heat, simmer, stirring often, 5 minutes. Return chicken and juices to pan. Cook, stirring occasionally, until sauce thickens and the chicken is cooked through, about 3 minutes.3. Add spinach to pan, and toss until wilted, about 1 minute. Serve hot. 

Eggplant and Chickpea Stew Ingredients:  1 ounce dried porcini mushrooms  3 cups hot water  2 large eggplants (about 1 1/2 pounds each)  3 tablespoons extra-virgin olive oil, divided  2 large onions, thinly sliced  6 cloves garlic, minced  2 teaspoons dried oregano, crumbled  1 small (1-inch) cinnamon stick  1 teaspoon salt  1 teaspoon freshly ground pepper  1 bay leaf  1 cup chickpeas  1 28-ounce can tomatoes, drained and coarsely chopped  1/4 cup finely chopped fresh parsley

Preparation

1. Preheat oven to 400°F.
2. Combine dried mushrooms and hot water in a bowl. Stir well and let stand for 30 minutes. Strain through a sieve lined with a paper towel and set the liquid aside. Finely chop the mushrooms.
3. Meanwhile, peel eggplants, if desired, and cut in half lengthwise. Brush the cut sides liberally with 2 tablespoons oil. Place on a rimmed baking sheet, cut-side down, and roast until tender, about 25 minutes. Let stand until cool enough to handle. Cut into 1-inch cubes and transfer to a 4-quart (or larger) slow cooker.
4. Meanwhile, heat the remaining 1 tablespoon oil in a large skillet over medium heat. Add onions and cook, stirring frequently, until softened, 3 to 6 minutes. Add garlic, oregano, cinnamon stick, salt, pepper, bay leaf and the chopped mushrooms; cook, stirring, for 1 minute. Add the reserved mushroom-soaking liquid and chickpeas. Bring to a boil and cook, stirring occasionally, for 5 minutes. Transfer to the slow cooker and stir to combine with the eggplant.
5. Cover and cook until the chickpeas are very tender, about 4 hours on High or 7 to 8 hours on Low. Remove cinnamon stick and bay leaf. Stir in tomatoes and parsley.



http://www.eatingwell.com/recipes/greek_chicken_vegetable_ragout.html

http://www.eatingwell.com/recipes/eggplant_chickpea_stew.html

http://www.bhg.com/recipe/soups/barley-vegetable-soup/

http://www.bhg.com/recipe/chicken/balsamic-chicken-and-vegetables/

Healthy Breakfast Ideas

Looking for some healthy ideas for the most important meal of the day (breakfast if you were wondering)? You have come to the right place!

Skinny Pancakes Recipe 1
Ingredients: 2 egg whites, 1/2 banana, 1/2 teaspoon vanilla, 1/2c uncooked oatmeal, dash cinnamon
        *Optional add-ins: fruit, honey, unsweetened coconut, protein powder, etc.
Directions: Blend together all ingredients. Cook in a frying pan over medium heat.

Protein Pancakes Recipe 2
Ingredients: 1/2 banana, mashed (or 1/4c applesauce), 1 scoop of protein powder, 2 egg whites, cinnamon to taste
        *Optional add-ins: fruit, honey, unsweetened coconut, etc.
Directions: Blend together all ingredients. Cook in a frying pan over medium heat.

Protein Pancakes Recipe 3
Ingredients: 1 egg white, 6 oz. plain greek yogurt, 1/4 c almond or coconut flour, 1 scoop protein powder, 1 teaspoon baking soda
Directions: Stir together dry ingredients. Stir together wet ingredients. Add wet to dry ingredients. Cook in a frying pan over medium heat.

3-Ingredient No-Bake Bars
Ingredients: 1 cup natural peanut butter, 1 cup honey, 3 cups of oats, protein powder (optional)
Directions: Heat peanut butter and honey in a saucepan on low heat until liquid. Mix in oats and protein. Press in a 9x9 pan and refrigerate overnight.

Breakfast Add-Ons

-Add fruit to pancakes, cereal, or toast.

-Add flaxseed and granola to yogurt.

-Add protein powder to your smoothie.

Ideas for Breakfast On-The-Go
Let's face it, you don't always have time to make fancy breakfast meals. So, what do you do instead? One option is to make a large batch of protein pancakes, bars, or muffins and store in the fridge/freezer to use all week. Another option is to make a quick smoothie (fruit, yogurt/milk, peanut butter, ice, protein powder). I use the magic bullet. It is the perfect size for 1 smoothie and the cups are portable! Another option is to make a trail mix to snack on while you drive.

Happy breakfast eating!




http://thejoyofeverydaycooking.com/3-ingredient-no-bake-peanut-butter-bars/

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

Salt: The Silent Killer

Put down the salt shaker and slowly walk away! Those pure, white crystals look so innocent as they gleam in the shakers. Appearances sure are deceiving since high intake of salt is a major cause of high blood pressure, which ultimately leads to heart attacks and strokes. Just 1 teaspoon of salt contains about 2,400 mg of sodium. That is almost double the recommendation of 1,500mg of sodium (American Heart Association).

You may be thinking "I don't add salt to my foods, so I can't possibly be consuming that much sodium." Think again! About 77% of sodium comes from processed foods and foods eaten outside the home. The foods that contribute the most sodium, because of their frequent consumption, are: bread, cheese, deli meats, cakes, canned soup, and cookies. Even those "healthy" frozen dinner meals are prime suspects of high sodium content. 1 package of Boston Market's Homestyle Meal Beef Sirloin contains 2,270mg of sodium. 1 bowl of Uncle Ben's Teriyaki Chicken Rice contains 1,450mg of sodium.  Most restaurant meals provide more than a whole day's worth of sodium! For example, General Tso's chicken with rice contains 3,150mg of sodium.

Why is salt used if it leads to such horrible things, like high blood pressure, heart attacks, and strokes? In some foods, salt is used to help bacterial growth. It is also used to mask "off-flavors that develop during high-temperature processing and long storage.

Ready to shake the salt habit?! Look below for some tips on cutting back on your sodium! Your heart will thank you later.

Tips for Cutting Back on Your Sodium:
-Read the food label! Check how much sodium, per serving is in the product. Watch for the words "soda" and "sodium."
-Taste your food before salting it. Some people have a habit of adding salt, before they even taste the meal.
-Buy fresh, frozen, or canned vegetables "with no salt added."
-Choose "convenience" foods that are lower in sodium. Cut back on frozen dinners, pizza, packaged mixes, and canned soups or broths.
-Rinse canned foods, such as tuna, to remove some sodium.
-Try herb-seasoning packets or other spices in place of salt.

Home-Made Herb Seasoning
Combine all ingredients below in a shaker:
-1 teaspoon celery seed, ground
-2 1/2 tsp. marjoram, crushed
-1 1/2 tsp. thyme, crushed
-1 1/2 tsp. dried basil, crushed
-1/2 tsp. black pepper
*You can mix and match tons of different herbs!