MAPLE ALMOND CHIA SHAKEOLOGY BALL RECIPE

MAPLE ALMOND CHIA SHAKEOLOGY BALL RECIPE

INGREDIENTS

1 1/4c gluten free oats
1c almond chia butter
1/2c dark chocolate chips
1/3c honey and pure maple syrup
1 packet or scoop of vanilla Shakeology

There isn’t an easier snack to mix up.  Pinky swear.

DIRECTIONS

1. Put all ingredients in a large mixing bowl

*Tip for getting your honey & maple syrup out of the measuring cup: Take a little bit of coconut oil (liquid or solid) and smear it on the inside of your measuring cup before adding the sticky stuff.  Everything will pour right out in to your mixing bowl.  

2.  Mix well to completely combined & form into balls or can be spread out into a pan & cut into squares.  This recipe will make about 16-18 golf ball size balls.

3.  ENJOY! These may be frozen, but definitely need to be refrigerated. 

Thanks to ngukew.com for the recipe & pics! 

15 Ways to Spice Up Brown Rice

Brown Rice for Weight Loss Study 1

Replacing white rice with brown rice can have a significant impact on weight loss efforts. Whole-grain foods like brown rice have a low glycemic index, and according to a 2006 study, low glycemic index foods are most effective for weight loss. The study suggested that dietary glycemic load, and not only just overall calorie intake impacts weight loss and  blood glucose levels after eating. The researchers found that moderate reductions in glycemic load seem to boost the rate of body fat reduction.

Brown Rice for Weight Loss Study 2

In another study to determine the blood glucose response after eating a meal of ten healthy and nine type 2 diabetes participants  to brown rice in comparison to white rice, the total sugar released in vitro was 23.7 percent lesser in brown rice compared to white rice, thus decreasing the risk of weight gain. In healthy participants, the glycemic index and glycemic area were 12.1 percent and 19.8 percent  lesser in brown rice compared to white rice, whilst in diabetics, the values were 35.6 percent and 35.2 percent lesser.

Brown Rice for Weight Loss Study 3

In a study of forty overweight women between 20 and 35 years of age that were randomly divided into 2 groups who consumed meal replacements containing either white rice or mixture of brown rice and black rice, it was concluded that replacing meals with  mixed rice was superior to white rice for weight control, and improved antioxidant enzyme activity, and as such, should be recommended for diet therapy in obese women.

Brown rice is a fantastic source of magnesium, manganese, iron, selenium, as well as the vitamins B3, B6, B2 and B1. Brown rice is a great source of protein, dietary fiber, and also gamma-oryzanol.

Easy Sugar-Free Pumpkin Butter Recipe (Organic & Vegan)

After trying this recipe, you'll never buy a sugar filled pumpkin butter again...WHY?  Because it's so easy, only FOUR ingredients and takes little time to prepare!

RECIPE:

1 Can of Organic Pureed Pumpkin (Plain)

1-2 tsp Pumpkin Spice (I like a lot)

Stevia (Sweeten to your liking--may also use a mix of Stevia & Erythritol, Like Natural Made)

1/4 Cup Brewed Celestial Seasoning Apple Cinnamon Spice Tea

Directions:

Mix all ingredients together in a saucepan over med-low heat till boils, then simmer for 5-10 mins till it looks shiny & thickens a bit in texture.

THAT'S IT!  So simple--watch my 15 sec video below!

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Healthy Cranberry Almond Cookie Recipe (Vegan, Gluten-Free)

(Makes 15 servings, 1 cookie each) 

Prep Time: 15 min 

Cook Time = None 

Wait Time = 60 minutes

What You Need

• ½ cup all-natural smooth almond butter
• 2 Tbsp unsweetened almond milk (or unsweetened coconut milk)
• ¼ cup quick-cooking rolled oats
• ⅓ cup unsweetened dried cranberries
• 1½ scoops Chocolate Vegan Shakeology
• ¼ cup finely chopped almonds

What You Do

1. Combine almond butter, almond milk, oats, cranberries, and Shakeology in a food processor; pulse until it forms a dough.

2. Shape mixture into fifteen 1-inch balls; flatten each slightly into the shape of a cookie.

3. Press both sides of cookies in almonds.

4. Stack for a pretty picture. Share it on Instagram and use the #ShakeologyDesserts. Refrigerate for at least 1 hour before serving.

NUTRITIONAL INFORMATION (per serving):

• Calories: 96
• Total Fat: 6 g
• Saturated Fat: 1 g
• Cholesterol: 0 mg
• Sodium: 45 mg
• Carbohydrates: 7 g
• Fiber: 2 g
• Sugars: 3 g
• Protein: 4 g

Want to make these, but don’t have any Shakeology?
Get yours here!

Gluten/Sugar Free Banana Muffins with Butterscotch Frosting

Banana and butterscotch is a winning combination.  Add to that having no processed sugars or gluten and you’ll be delighted to hand these to your little ones for breakfast or in their lunch boxes.  These are so light and moist and you’ll be able to resist those less than optimal treats being offered to you at work if you have these on hand.

The bonus on this recipe is you can simply throw everything in your blender for mixing.  This will make 6 muffins and can easily be converted to a banana cake.

Banana Muffin Recipe

Ingredients:

• 3 ripe bananas (with brown spots on skin)
• 1/2 cup applesauce
• 4 eggs
• 1/2 cup coconut flour (another flour of choice would work)
• 1/2 cup coconut butter
• 1 t each cinnamon, baking soda, baking powder, vanilla powder
• 1/4 t sea salt

Frosting: Optional

• Butterscotch nut butter – Recipe below

Directions:

1. Put ingredients in blender in order listed and blend on high until smooth.
2. Spoon into paper muffin cups or greased muffin tins.
3. Cook at 350 about 25 minutes or until lightly browned
4. After cooled frost with nut butter

Butterscotch Nut Butter Recipe:

Ingredients:

• Raw Cashews ground in a stone grinder until desired consistency or any 16 oz jar of Raw Cashew Butter (I recommend grinding fresh nuts yourself to ensure the quality of the nuts and that your end product is as silky and pourable as possible, but obviously this isn’t necessary or possible for everyone)

• 2 T Powdered Lucuma

• 10 drops White Chocolate flavor made by Medicine Flower

• Sweetener-options can include: Stevia and/or coconut sugar (I used 1T coconut sugar and 1/2 dropper vanilla stevia)

• Vanilla if not using vanilla stevia

• Sea salt

Directions:

Mix together by hand and adjust sweetener to taste

The possibilities of what to do with this butter are endless. I’ll be posting more recipes that use it, however.  For now, use your imagination, eat it straight out of the jar for an on the go treat, spread on bananas, use as a topping for banana ice cream or put it in candy molds and keep in freezer or refrigerator.  The possibilities are endless!

Nutritional Benefits:

Cashews are one of the sweetest nuts making it higher in carbohydrates compared to other nuts. They are high in mono unsaturated fat which has been shown to offer many health benefits. The vitamin, mineral and phytochemical profile is impressive along with important fiber.  Worth an honorable mention is its selenium content which is crucial for manufacturing glutathione peroxidase, possibly your most important antioxidant. Without proper levels of glutathione you will suffer subpar detoxification. (1)

Lucuma is a fruit that provides 14 essential trace elements.  In its powdered form it can easily be added to recipes to emulsify fats and sugars with the end product being very creamy. In a study conducted at Rutgers University it was shown that Lucuma may have anti-inflammatory properties when used topically. My hunch is that it would have the same effect internally. (2)

(1) www.nutrition-and-you.com
(2) www.livestrong.com

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Thanksgiving & Holiday Meal Survival 101

With Thanksgiving just about a week away, here's a way to plan for a healthier Thanksgiving.  

Split your dish into three sections: One third is protein, another third is vegetables, salads and greens, and the last third is what I call category-2 vegetables, usually higher on the glycemic index like potatoes, sweet potatoes, yams or rice. The chart below is what it would look like.

I suggest you stay away from sauces and pies (ok, ok...I'll be realistic, have a little). Sauces & pies always have some kind of sugar, which makes everything harder to digest. 

If you are the host, you can always treat your guests with healthier choices like organic turkey (raised without antibiotics), gluten-free pies, frozen or fresh vegetables and fruits. Ditch the traditional mashed white potatoes. Opt for mashed sweet potatoes or cauliflower instead.

Bottom Line: When it comes to food, celebrate - but with control! Taking these few simple steps will help make sure that your nutrition doesn't suffer.

RECIPES:

Cauliflower Steaks with Parsley Butter Sauce

By Chef Michael Chiarello

Described as a “shockingly good” way to cook cauliflower, this recipe calls for fresh cauliflower with smaller heads, to prevent crumbling. Purple and golden cauliflower are also recommended, and the side makes a great pairing with grilled fish.

Ingredients

• 2 small or 1 large head cauliflower (about 2 to 2 3/4 pounds)
• Approximately 1/4 cup unsalted butter, at room temperature
• 2 tablespoons coarse sea salt, preferably gray salt
• 1 tablespoon freshly ground black pepper
• 2 lemons
• 1 tablespoon minced fresh flat-leaf parsley
• Freshly grated Parmesan cheese (optional) 
• 1 to 2 tablespoons extra-virgin olive oil for drizzling

Directions

• When your gas grill is hot or the coals have begun to turn gray, place a plancha (flat grill) on the grill rack and heat for at least 10 minutes.
• Cut the cauliflower head into slices, each about 1/2 inch thick. Cut away the stalk (just the base of it) from the bottom of each slice. With a knife or your fingers, give each cauliflower slab a smear of softened butter on each side. Sprinkle each side with salt and pepper.
• Place the cauliflower slabs on the plancha and cook until they show a nice caramelized crust, 5 to 6 minutes.
• While the cauliflower cooks, halve the lemons and place them cut-side down on the hot plancha for about 2 minutes. Remove from the grill and set the lemons aside.
• With a spatula, gently turn each cauliflower slab, and grill the other side until caramelized, another 5 minutes.
• When finished, drizzle with juice from the grilled lemon, and garnish with parsley and, if you like, with a sprinkle of Parmesan. Drizzle with olive oil and serve while hot.

Grilled Asparagus and Leeks

By Chef Seamus Mullen

A classic inspired by his days cooking in Catalunya, Spain, Chef Mullen shares a recipe that pairs asparagus and leeks, two “harbingers of spring.” The side is ideally served with Romesco, a versatile sauce based in nuts and red pepper.

Ingredients

• 2 bunches baby leeks, about 10 total
• Zest of 1 lemon
• 1 clove garlic, finely grated
• 2 tablespoons olive oil
• 1 tablespoon sherry vinegar
• Salt
• Freshly ground black pepper
• 1 bunch asparagus

Directions

• Wash the leek greens under cold running water to remove any residual sand. Set aside to dry.
• In a large mixing bowl, combine the lemon zest, garlic, olive oil, vinegar, and salt and pepper.
• Toss with the asparagus and leeks to coat evenly.
• On a hot grill, grill the leeks until charred and completely black on the outside.
• On a cooler part of the grill, grill the asparagus until tender. Carefully peel away the charred exterior of the leeks.

Grilled Vegetable Antipasti Sott’olio

By Chef Michael Chiarello

In Italian, Sott’olio means “preserved in oil.” Chef Chiarello says he loves “the smoky summer taste it gives them,” when referring to preserving a variety of vegetables, right out of the garden, in olive oil.

Ingredients

• 6 large Yukon gold potatoes (about 1 1/2 pounds total)
• 5 tablespoons kosher salt
• 6 medium peeled carrots (about 1 1/4 pounds total)
• 2 large fennel bulbs
• 3 small green zucchini
• 1 large eggplant (about 3/4 pound)
• 1 tablespoon coarse sea salt, preferably gray salt, plus more for sprinkling
• 1 pound small button mushrooms or large cremini mushrooms (leave the button mushrooms whole but halve the cremini from dome to stem)
• 3/4 cup extra-virgin olive oil, plus more for drizzling
• Freshly ground black pepper

Directions

• Fill a large stockpot with about 5 quarts of cold water. Bring the water to a boil over high heat. Peel the potatoes while you’re waiting for the pot to boil.
• Add the kosher salt to the boiling water, then add the potatoes. Decrease the heat to keep the water at a good simmer but not a hard boil. Cook until the potatoes are about half done and still very firm, about 10 minutes. With tongs or a slotted spoon, take the potatoes out of the water (leave the water in the pot) and set them aside to cool.
• Add carrots to the hot water, adjusting the heat if nec­essary to keep the water at a strong simmer. Cook until the carrots are about half done, 3 to 4 minutes. Transfer them to a plate to cool, leaving the water in the pot for the fennel.
• Halve the fennel lengthwise and then cut each half into six wedges. Add the fennel to the pot of simmering water and cook for about 3 minutes. Remove the fennel, and allow it to cool. At this point you can drain the water in the pot.
• Cut each zucchini lengthwise into 3 long slabs. Set them aside.
• Trim the stem and bottom from the eggplant and slice into 1/4-inch rounds (approximately 10 slices). Rinse each slice in cool water and pat dry with paper towels. Sprinkle the one tablespoon sea salt over the eggplant rounds. Let the slices rest for 15 minutes, then rinse them in cool water and pat dry again with paper towels.
• Turn a gas grill to high or ignite charcoal. When the grill is hot, for both gas and charcoal grills, clean your grill rack. Decrease the temperature to medium-high (on a gas grill only), and brush or wipe a little olive oil on the grill rack.
• Cut the potatoes into 1/4-inch rounds and halve the carrots lengthwise.
• With a brush, give each vegetable a light coat of olive oil and then a sprinkling of salt and pepper. You’ll cook the veg­etables separately and then either serve them immediately or refrigerate them.
• Grill the potatoes for about 10 minutes, the carrots for about 8 minutes, the zucchini for 7 minutes, the eggplant slices and mushrooms for 6 minutes, and the fennel for 5 minutes, turning with tongs about halfway through the grilling time.
• As each vegetable comes off the grill, transfer to a serving platter. Serve while warm or keep them covered with oil and refrigerated for up to 1 week. If you cover the vegetables with olive oil, save the olive oil and use it in the smoked oil dressing.

Sugar Snap Pea Salad

By Chef Seamus Mullen

“Sweet, crisp, snappy, and sugary,” Chef Mullen praises sugar snaps for their versatile qualities. The flavors for this side salad are made even bolder with “a pinch of Aleppo pepper for heat, some fresh ricotta cheese for richness and texture, and edible flower for color.”

Ingredients

• 1 pound fresh sugar snap peas
• 1 bunch radishes
• ½ cup fresh ricotta cheese
• A few leaves fresh peppermint
• Salt
• Freshly ground black pepper
• Juice of 1 lemon
• Olive oil to taste
• Pinch Aleppo pepper or red pepper flakes
• Handful of edible flowers, such as pea blossoms or nasturtiums

Directions

• With a sharp knife, trim the tips of the sugar snap peas on both ends, remove the strings, and cut some in half lengthwise.
• Blanch the sugar snaps quickly, just about 30 seconds and shock in ice water.
• Slice the radishes thinly into coin shapes or half-moons.
• Combine the peas, radishes, cheese, and peppermint in a large bowl. Season with salt and pepper and toss with the lemon juice and olive oil.
• Serve with a sprinkle of Aleppo pepper and garnish of edible flowers.

DESSERT!!! 

An ideal muscle-building dessert

Calories: 

231

Protein: 

8g

Fat: 

2g

Carbs: 

41g

Servings: 

8

Ingredients: 

1 tbsp

reduced-calorie margarine

3⁄4 cup

water

5 cups

French bread cubes (1 inch)

2 cups

fat-free evaporated milk

1⁄2 cup

egg substitute

1⁄3 cup

brown sugar

1⁄4 tsp

ground cinnamon

1 tsp

ground nutmeg

11⁄2 tsp

vanilla extract

1⁄3 cup

raisins

Butter-flavored vegetable cooking spray

2 Tbsp

sugar

1 tbsp

cornstarch

1⁄4 cup

whiskey

Equipment:

• 6-ounce custard cups
• Shallow baking pan

Instructions:

1. Preheat oven to 350 degrees F. Arrange bread cubes on a baking sheet and bake for five minutes or until toasted.
2. Meanwhile, combine milk, egg substitute, brown sugar, cinnamon, nutmeg and vanilla; beat with a wire whisk. Stir in bread and raisins. Spoon into eight 6-ounce custard cups coated with cooking spray. Place cups in a shallow pan and add hot water to pan to depth of 3⁄4 inch.
3. Bake at 350 degrees F for 30 minutes or until a knife inserted in center comes out clean.
4. For whiskey sauce: Combine sugar, cornstarch, margarine, water and whiskey in a saucepan and bring to a boil over medium heat, stirring constantly. Boil, stirring constantly, for one minute. Serve warm over bread puddings.

Homemade Protein Fortified Nut Butter

Something I've been thinking about...why should we pay higher prices for protein fortified nut butters, when we can make it at home ourselves!!  Plus I also have a low fat option as well!!!

Prep time:  2 mins 
Cook time:  30 mins 
Total time:  32 mins
Serves: 6

Easy Almond Butter Recipe:
2 cups of Almonds
1/8 tsp Sea Salt

Add-Ins: Optional
For sweetness: Honey, Agave, Coconut Oil, Maple Syrup, Xylitol/Stevia 
Protein: Whey or Vegan Protein Powder 
Fats: Flax or Chia Seeds (with chia, mixture may be a bit dry as chia absorbs a lot of moisture)

Directions:
1) Line a baking sheet with parchment paper and spread 2 cups of almonds out.

2) Roast at 375 degrees for about 6-8 minutes until slightly darker brown. (Careful not to burn!)

3) After the almonds cool slightly place in a food processor or high powered blender to grind for several minutes. You want to stop every few minutes to push down what accumulates on the sides of the bowl. Continue to process until you get a nice thick, creamy texture. Sprinkle in a pinch of sea salt and blend once again just to incorporate.

4) If you want additional flavor- add a teaspoon of coconut oil, maple syrup, agave, honey, flax/chia seeds and/or protein powder and mix well.

Store in a tupperware or mason jar in the fridge for about 6 weeks. (If you add the oils, syrup, etc this will last about 1-2 weeks.)

LOW FAT PROTEIN NUT BUTTER OPTION:
1/2 cup (8 TBS) PB2 Chocolate or Plain Peanut Butter Powder 
(Used Chocolate PB2 for calorie calculations)
2 scoops Protein Powder (Using Sun Warrior) 
Water (enough to blend & mix smooth)

4 servings: 
Nutritional Info per serving
Calories: 82
Fat 2 grams
Carbs: 8 grams
Sugar: 3 grams
Protein: 12 grams

Six Staple for Clean Eating!

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Oatmeal, or even better Oat Bran

Not the pre-flavored, sugar filled kind0, just plain old fashioned rolled oats (or Oat Bran, higher fiber content) with no added sugars or flavorings. It’s simple, add the flavorings yourself. Dashes of cinnamon, a packet of stevia, you can even throw in some almonds or whole flax seeds for a little crunch. Oatmeal is one of the best forms of complex carbohydrate currently on the planet.

10 reasons to eat oatmeal, or better Oat Bran:

1. High in fiber
2. Studies show it lowers LDL cholesterol (bad cholesterol) and raises HDL cholesterol (good cholesterol)
3. Low on the GI scale – slower release of insulin
4. Easy and portable
5. Increased anabolism – decreased catabolism and fat storage
6. Kills hunger
7. Inexpensive
8. Studies show it may lower risk of some cancers
9. Replenishes muscle and liver glycogen stores
10. Provides energy

Whey Protein Isolate (WPI)

Derived from milk, this protein is one of the best quality proteins around and absorbs at a speed no other can beat. Because of the quick absorption (approx. 20 minutes) whey is an excellent post-workout protein source. Studies show that in order to stop muscle catabolism after a hard workout, you must get protein into the bloodstream ASAP. Consuming a scoop (or two) of whey protein provides your muscles with the building blocks to stop catabolism and promote anabolism. With so many flavors on the market there is no doubt you will find one you like.

Eggs

The protein in an egg happens to be of the highest biological value providing a standard to compare other proteins. Believe it or not, the yolk is not really bad for you; it actually contains many other nutrients essential to the human body. All of the egg’s Vitamin A, D, and E are found in the yolk as well as choline (essential for brain health), 300mg of cholesterol (recommended daily value), some fat and protein. One large chicken egg contains only 7 grams of protein, 4 of those are found in the white. A great way to avoid excess fat and cholesterol while eating eggs is to leave out a few of the yolks. A good rule of thumb: for every 4 egg whites, have 1 yolk. All the taste, less fat, with added nutrient benefits!  

Cottage Cheese 

This is one of my dream foods – low in fat and carbohydrate, yet high in protein. Not only that, but it contains casein and whey protein. Because whey protein is rapidly absorbed your muscles are fed immediately. Caseins, on the other hand, absorb at a much slower rate simulating a ‘time-released’ state. Your body is absorbing protein for hours after consumption and saving your precious muscles from the dreaded “catabolic state.” Grocery stores typically carry single serving containers and larger tubs. For those of you looking for a lean source of protein, you can choose from one of the lower fat versions (fat-free, 1%, 2%, and 4%). Obviously the 4% fat cottage cheese tastes much better than the fat-free version, however, mixing in some sugar-free fruit preserves, natural stevia sweetened fruit flavor drink powder, cinnamon and stevia will make it taste like a yumy treat!  You could even mix in some chocolate protein powder (1/2 scoop) and/or raw unsweetened cacao powder for a chocolaty indulgence loaded with protein!!  (Another option is Plain Greek Yogurt too, another fav).

Broccoli

This green veggie offers so many health benefits from Vitamin C, soluble fiber, properties believed to lower your risk of certain cancers, and has anti-viral activity to increase your immune response as well. Because of the high fiber content, this green veggie is very filling, leaving you feeling fuller longer. If your tummy is full you are less likely to over eat the foods that can really harm your physique. This in the end will lead to fat loss.

Natural Peanut Butter

The ingredients list on the back of a jar of “natural” peanut butter should contain only peanuts and salt, at the most. If it contains any other ingredients such as palm oil, sugar, hydrogenated oils, etc. this is not considered “natural” and will contribute to a severe insulin spike. Peanut butter is packed with monounsaturated fat – healthy fats. These fats have been shown to aid in fatty acid oxidation in the blood (fat loss). Don’t forget that fat takes quite a while to empty from the stomach. This creates a feeling of fullness for a longer period of time. Peanut butter also provides protection against cardiovascular disease, contains protein, Vitamins B3 and E, magnesium, folate, dietary fiber, and arginine. Be careful not to overindulge. Because of the high fat content of peanut butter it is a high calorie food--YOU MUST MEASURE! There are 14 grams of fat in a tablespoon of natural peanut butter. Multiply that by 9 (because 1g of fat contains 9 calories) and that PB & J sandwich can easily go from a healthy snack to a fattening one...MEASURE, MEASURE, MEASURE!  ;) 

Healthy Super Bowl Menu? Yes!!! Here's how...

Healthy Super Bowl Menu?  Yes!!!

Roasted Tomato Hummus Dip

4 garlic cloves
1 teaspoon salt
Two 1-pound 3-ounce cans chick-peas, drained and rinsed
2/3 cup well stirred tahini
1/4 cup fresh lemon juice, or to taste
1/2 cup olive oil, or to taste
1/2-1 cup roasted tomato

Directions

1. Add all of the ingredients to a food a processor and blend until smooth.

Lime Marinated Shrimp Skewers

• 1 pound of shrimp, deveined and shelled
• Fresh lime juice (2-3 limes)
• 1 teaspoon of cumin powder
• 1 jalapeno, seeded depending on your tastes
• Salt to taste

Directions

1. Mix, cumin powder, and jalapeno in small blender or food processor (can add mango for a tropical flare)
2. Skewer the shrimp and cover with the half of the marinade. Allow the shrimp to marinade in the fridge for a half hour.
3. Cook until shrimp are pink in color and top with the rest of the marinade

Serves 4-6

Healthy Buffalo Style Chicken Wings

Ingredients

3 pounds drumettes and wings
Kosher salt and freshly ground pepper
1 tablespoon butter
6 sprigs fresh thyme
10 garlic cloves, crushed
3/4 cup hot sauce

For blue cheese dip:
1 cup low-fat Greek yogurt
1/2 cup blue cheese crumbles
Scallions to garnish

Directions

1. Preheat oven to 375°F, and lightly grease an oven-proof pan.
2. In a large bowl, generously season drumettes and wings with kosher salt and freshly ground black pepper.
3. In a sauté pan over low heat, melt butter. Add thyme and garlic and allow to simmer for 3 minutes. Once thyme and garlic become aromatic, add hot sauce and stir.
4. Pour entire mixture over chicken and toss to coat. Allow wings to marinate in the fridge for about 30 minutes.
5. Meanwhile, combine blue cheese and low-fat Greek yogurt in a small bowl. Mix well, and refrigerate.
6. Transfer chicken to oven-proof baking dish and place in oven. Bake for 30 minutes; with tongs or a fork, flip and baste wings.
7. Bake for 25 minutes more, occasionally basting wings while they're in the oven.
8. Remove pan from oven, and allow wings to slightly cool in pan. Baste with juices, and serve with blue cheese dip!

Serves 6.Source: Calorie Count

You can eat alone, with baked chips/crackers, or
add to your chili! YUM! 

Quinoa Black Bean Avocado Salad 
Ingredients:
3 cups quinoa, rinsed and drained
1 15-oz can black beans, rinsed and drained (or 2 cups cooked black beans)


1 pint cherry or grape tomatoes, halved or quartered
1 cup fresh cilantro, chopped (more or less according to your taste)
2 fresh avocados, pitted, peeled and diced
Fresh lemon juice to prevent avocado from browning
Sea salt and black pepper, to taste
Juice of 4 limes
Zest of 1 lime

Dressing:
1/4 cup extra virgin olive oil
1/4 cup white vinegar
2 or 3 cloves garlic, minced
Sea salt and pepper, to taste

Instructions:
1. Prepare quinoa according to package directions. While it is cooking, prepare the remaining ingredients.

2. In a large mixing bowl, combine beans, tomatoes, and cilantro.

3. Dice avocados and drizzle with lemon juice. Set aside.

4. Combine all dressing ingredients in a bullet-style blender. Pulse until garlic is incorporated and dressing appears creamy. Set aside.

5. Fluff quinoa with fork and add to bean mixture. Season with salt and pepper. Add lime juice and zest; toss to combine. Top each serving with avocado pieces and dressing.

This served four adults generously, with one portion leftover for my lunch. We didn't use all the dressing, but it was nice to have the extra on the side for those who wanted it.

Nutrition information per 1-cup serving:
Calories - 293
Fat - 12g
Saturated fat - 1g
Carbs - 39g
Fiber - 6g
Sugars - 1g
Protein - 9g
Sodium - 59mg
Cholesterol - 0mg

Smoked Pumpkin Chili (Vegan)

• 1 medium to large cooking onion, chopped
• 3 large cloves of garlic, chopped
• 1 tablespoon olive oil
• 2 cans (or one large can) of dark kidney beans, drained and rinsed.
• 1 can of low-sodium corn kernels, drained and rinsed
• 1 large (28 ounce) can whole peeled tomatoes, keep the juice
• 1 can pumpkin puree
• 1 cup vegetable broth (or beer of choice)
• 1 tablespoon smoked paprika (or regular)
• 1 teaspoon black pepper
• 1/2 to 1 teaspoon salt
• 10 to 15 sage leaves (optional)

Directions:

1. In a large saucepan, heat the olive oil over medium-high heat and add the onions and garlic. Cook until onions are tender.
2. Pour in the pumpkin puree and vegetable broth (or beer). Mix. Pour in the can of whole tomatoes (with the juice). Mix again.
3. Then add the kidney beans and corn kernels. Season with the paprika, black pepper, and salt.
4. Bring mixture to a boil, stirring occasionally. You'll want to use a spatula or mixing spoon to crush the whole tomatoes a bit. Keep them chunky, but try to crush each one a couple times to distribute evenly.
5. Then lower the heat to a simmer and cover. Cook for 45 minutes. Again, stir occasionally.
6. Add in the sage leaves (I rubbed mine a bit with my fingers to get the flavor out before dropping into the pot). Cook at a low simmer for another 15 minutes.

Never Fail Must-Haves:

Veggies are always a perfect snack, fiber rich & filling

Fruit Platter for a Sweet Treat

BUT--I'll give one recipe for a sweet treat without TOO much guilt! ;) 

Dark Chocolate Gluten and Dairy-Free Cupcakes

Makes: 12 Cupcakes

Cupcake Batter:

1 C red beets, pureed until smooth (can use canned beets or fresh beets, washed, peeled, boiled until fork tender, then pureed)

1 cup XyloSweet or Truvia natural sugar substitute

1 C unsweetened almond milk

1 teaspoon vanilla extract

2 large egg whites

2 cups all-purpose gluten-free flour

½ C dark chocolate cocoa powder

½ C dark chocolate chips (at least 70% cocoa powder)

1 teaspoon baking soda

1/2 teaspoon salt

Cream Cheese Frosting

8 oz. vegan cream cheese, softened

½ C Cauliflower, washed, steamed then pureed until smooth

½ C XyloSweet or Truvia natural sugar substitute

1 teaspoon vanilla extract

Topping

Unsweetened shredded coconut (optional)

 Directions:

1)      Preheat oven to 375 degrees F. Line 12-cup muffin tin with paper liners or coat with non-stick cooking spray.

2)      In a large mixing bowl or stand up mixer, combine beet puree, sugar substitute, almond milk and vanilla.  Beat until smooth.  Add in egg whites and gently fold in.

3)      Add gluten free flour, cocoa powder, dark chocolate chips, baking soda and salt and mix until well combined and no visible lumps.

4)      Divide mixture evenly into muffin tin, taking care not to overfill.  Bake for 20 minutes or until toothpick comes out of center clean.  Allow to cool on a baking rack.

5)      While cupcakes bake, combine frosting ingredients together and beat until smooth and airy.  Once cupcakes are completely cooled, smooth frosting over the top.  Top with fresh fruit, as desired.