Saturday, March 2, 2013

Cookie Dough Bites

For those of us trying to avoid processed sugars, preservatives, and other diet killers, I have a great treat, credit originally to, for you that will be sure to help you satisfy your cravings. I can vouch for these to taste like a candy bar but be *significantly* healthier. The great thing about this recipe is you can sub out so many of the options! The dates are the base, but you can switch out the milks, nut butter, types and flavors of protein, and 'toppings' (in my case, I used nuts, but feel free to improvise according to taste!)

Cookie Dough Bites

14-15 pitted, fresh medjool dates
4-5 Tbs natural peanut butter
2 Tbs almond+ milk
3 Tbs unsweetened coconut milk
2 scoops Trader Darwin's chocolate whey
1 scoop GNC vanilla whey
1/2 tsp vanilla extract
1/3 cup almonds
1/4 cup sunflower seeds

After pitting dates, blend with peanut butter in a food processor or strong blender until smooth. Add almond and coconut milks, vanilla extract, and protein powders. Finally, add in nuts (or chocolate chips!) and blend until desired consistency.

Smooth out in a large square over tin foil and freeze for at least 1 hour. Slice into 32 bite size pieces.

Nutritional info:
1/32 size piece
57 calories
2.6 g total fat
7.7 g total carbs
1 g fiber
6 g sugar
2.4 g protein

This recipe is an adaptation from the original link at at

Friday, March 1, 2013

Banana Ice Cream

Before you assume that this is regular ice cream that tastes like bananas, let me correct you. This is, in many ways, more of an ultra thick smoothie than it is ice cream, and is an optional non-dairy (though I'd personally recommend you stick with at least a little bit of dairy blended in for a little bit of a creamy, sweeter taste.)

My sister told me about this recipe/trick last year, and I have to say it saves me when I have a craving for something rich, creamy, and sweet.... but when I'm also trying to stay healthy. Here's an option for dessert you won't have to regret!

Banana Ice Cream

1 frozen banana, chopped
1 Tbsp peanut or sunflower butter
1.5 Tbsp vanilla creamer (OR 1-2 Tbsp nonfat milk with vanilla extract, and stevia -- this is also completely optional if you have a strong enough food processor. I actually would recommend the nonfat milk with vanilla extract route, but the nutritional info I have below is from when I made it with vanilla creamer.)
.5 Tbsp dark chocolate chips (I personally skip this option but this is a great idea for you chocolate lovers!)
1 Tbsp flaxseed, oat bran, or chia seeds (for texture and nutrition)

Put all in a strong blender or food processor. Blend to a creamy texture. If desired, freeze for an hour for a more frozen texture. Serve topped with nuts or your other favorite, healthy topping.

picture credit:

Nutrition Info: (with banana, peanut butter, vanilla creamer, and ground chia seeds)
Size: About 1.5 cups
Calories: 288
Fat: 13 g
Total Carbohydrates: 41.5 g
Fiber: 7 g
Sugar: 23 g
Protein: 7 g

(Let's not forget -- all but  7.5 grams of sugar are from natural sugars found in fruit!)

Compare to:
Average ice cream nutritional info: (taken from Calorie King)
Size: About 1.5 cup
Calories: 420
Fat: 21 g
Total Carbohydrates: 51 g
Fiber: 3 g
Sugar: 48 g
Protein: 6 g


Thursday, February 21, 2013

Italian Chicken Chili

I came up with this recipe, on a whim, the other day. This meal is healthy and worth your time to try because it's easy and pretty cheap considering that it has about 9 servings! 

E's Italian Chicken Chili

4 links organic spicy Italian chicken sausage
15 oz can, with liquid, black beans
15 oz can, rinsed, garbanzo beans
15 oz can, rinsed, pinto beans
15 oz can, with liquid, fire roasted tomatoes
3 oz tomato paste
3/4 bag Trader Joe’s fajita mix
6-8 oz chicken broth
1 tsp garlic
2 tsp cayenne pepper
2-3 tsp cumin
1 Tbsp salt
1-2 tsp oregano

~ Dice sausages and brown for 5-10 minutes as desired.
~ Place all in slow cooker and set to low for 3-4 hours.
~ Serve over brown rice. 
Optional: use Riceroni chicken seasoning packet to flavor rice while cooking. 

Nutrition Information:
Serving Size: 1 cup
Total Fat: 3.8 g
Total Carbs: 32 g
Dietary Fiber: 10.8 g
Natural Sugars: 6 g
Protein: 16.5 g

Upcoming posts... Banana 'Ice Cream' and Penne ala Frescate... stay tuned!


coming updates...

I hope to update with some exciting new recipes in the near future ...

Stay tuned!