Wednesday, September 18, 2013

Peach & Pistachio Mini Protein Muffins

It doesn't take a genius to know that I've been in a creative mood in the kitchen as of late. Yesterday's dinner, the pistachio and cranberry burger was inspired by the intro to zucchini pasta at my girlfriend, Janet's house for lunch.

All I kept thinking was to make some sort of pesto to go with it... And it had to have pistachios. (I was craving them... and NO!  I'm not pregnant). With the hour ride back to Rockland, I had a head full of ideas, as well as a bag full of peaches that Janet gave me from a local orchard. 

Lord knows I love peach cobbler. I made a mean one over the summer, but my head is in health conscious mode. I wanted to create something that works with my lifestyle and not something that would have me running to the cardio gods for forgiveness... But you'll probably be thanking me for this sweet little protein treat. 

Peach & Pistachio Mini Protein Muffins


2 Cups Ground Oats
2 Tablespoons of Wheat Germ
2 Scoops Vanilla Creme Proto Whey
1 Tablespoon Ground Cinnamon
1/2 Teaspoon Baking Powder
Pinch of Sea Salt
3 Egg Whites
3/4 Cups Organic Unsweetened Applesauce
1/2 Cup Water
1 Teaspoon Vanilla Extract
1/3 Cup Chopped Pistachios
1-1 1/2 Cups Chopped Peaches (I think I cut 3-4)
1-2 Teaspoon Stevia (optional)

Preheat over to 350 degrees. Spray non stick mini muffin pan with Pam or other cooking spray. 

Sift together oats, wheat germ, whey, cinnamon, baking powder and sea salt. Add in egg whites, apple sauce, water and extract. Last fold in peaches and pistachios. 

Measure out 1 tablespoon to each muffin hole. This should yield approximately 28 muffins. Let bake for 15 minutes or until golden brown. Let rest for two minutes then transfer to wire cooling rack to cool.





















I ate them plain but my son liked topping them with fat free Redi-whip!  

Yum!!!



















                                                                                                        








Tuesday, September 17, 2013

Pistachio & Cranberry Chicken Burgers

Since I am officially off season, I've been experimenting in the kitchen like "Dexter's Laboratory" (an animated kids' show... My son is a fan).  My latest craze is chicken breast burgers. Last week I made a chicken & quinoa creole burgers. I made them from chicken breasts that were previously cooked.

Today I went with raw boneless chicken breasts processed in a Blendtec blender. I decided to experiement with a sweet and savory flavor.  This is what I came up with.  These are amazing and passed the taste test of my 10 year old.  He actually had two! 

Give them a try and let me know what you think. 

Pistachio & Cranberry Chicken Burgers

Served with Pistachio & Arugula Pesto on Zucchini Pasta
                   


1 lb boneless chicken breast
1/4 cup dried cranberries (finely chopped)
1/4 cup pistachios (finely chopped)
1/8 cup grated Parmesan cheese (optional)
1/2 teaspoon dried thyme
1/2 teaspoon dried sage

Place chicken breast in Blentec or other type of food processor and pulse until completely chopped. Place into a large bowl.  Add all other ingredients and mix using hand until all ingredients are combined. 

Preheat a non-stick pan and coat lightly with Pam or other cooking spray. Make four 4 ounce patties and place in pan.  Cook until done on both sides.  Serve with salad or other green veggie.  These burgers are full of flavor. No toppings necessary. 


Monday, September 16, 2013

Black Bean Protein Brownies

For the past week I've had visions of brownies dancing in my head. But you know me, always wanting to be a bad girl but never wanting the calories that come along with it.

Working the Gluten & Allergy Free Expo, I was able to check out some substitutes in baking. Who would have ever thought you could replace flour with black beans??  Not me!

I decided to create a recipe to put the theory to the test.  Following is a little something, something I came up with...  a low carb, low calorie satisfying snack.

    Black Bean Protein Brownies

                         

1 15.5 oz Can Black Beans (Drained and rinsed)
6 Scoops Cafe Mocha Proto Whey (Can also use Double Chocolate Proto Whey)
3 Egg Whites
1 Teaspoon Vanilla Extract
1 Teaspoon Espresso (Optional)
3 Tablespoons Coconut Oil
1/4 Cup Cocoa Powder
Stevia (to taste)
Pinch of Fine Grain Sea Salt
1/4 Cup Chopped Walnuts (Optional)
1/4 Cup Dark Chocolate Morsels (Optional)
Confectioner's Sugar (Optional)

Preheat oven to 350 degrees.  

Mix beans, whey, egg whites, extract, espresso, coconut oil, cocoa powder, Stevia and sea salt in a food processor or Blentec type blender.  (I used my Blendtec).  

Spray an 8x8 glass Pyrex pan with Pam.  Pour mixture in the pan and spread evenly.  If you decide to be "bad", sprinkle walnuts and morsels over the top and bake for 25-30 minutes.  Let cool then dust with a little confectioner's sugar.

Cut into 16 pieces.  Best served warm.  Consistency reminds me of a warm molten lava cake.  Yummy!

Approximates:  Calories 104.41     Fat 5.7grams     Carbohydrates 7.7 grams     Protein 6.67 grams






Thursday, September 12, 2013

Zucchini Nut Pancakes

Oh my!  These were A-mazing!  Inspired by the zucchini bread that I made about a month ago, all I could think about was giving them a place in pancakes.  I am soooo glad I did!  You have to try these  and post back what you think!  I think I have a new favorite....for now. ;-)


















Zucchini Nut Pancakes

1/3 Cup Ground Oats
1 Tablespoon Wheat Germ
1/4 Teaspoon Baking Powder
Pinch of Sea Salt
3/4 Teaspoon of Ground Cinnamon
1 Teaspoon of Stevia
1 Large Egg White
1/2 Teaspoon Vanilla Extract
1/3 Cup Shredded Zucchini
5-6 Walnut Halves (Crushed)
4-5 Tablespoons of Water
Pam

Sift all dry ingredients together.  Stir in Egg White, Water and Vanilla Extract. Fold in Zucchini and Walnuts.  Heat a non stick pan on medium heat and lightly coat with Pam.   Use a tablespoon to measure out a short stack (3 pancakes about 2-3 tablespoons each.  When cake batter begins to bubble, flip to cook other side.

Serve with a sugar free syrup.

Recipe makes 1 serving.

Approximates:   Calories 231     Fat 12.07 grams    Carbs 24.1 grams     Protein 11.1 grams  

Wednesday, September 11, 2013

Gluten & Allergy Free Expo Finds


This past weekend I had the pleasure of working The Gluten & Allergy Free Expo at the Meadowlands in Secaucus, NJ for Power Crunch.   Unlike marathon expos where you are bombarded with sneakers, headbands and compression socks, with food expos, everywhere you turned is some (in this case) gluten-free, carb filled goodie to satisfy your appetite for the rest of the day.  Definitely not an easy show to work when attempting a contest prep, but I survived with minimal damage... though I think I may see a little extra cardio in the near future. 

Gluten-Free is not necessary for everyone.  In fact, there are a lot of people who have jumped on the gluten-free bandwagon that really have no reason too.  But that doesn’t mean that you can’t incorporate some gluten free products into your diet for a change of pace.

Gluten-Free is the exclusion of everything containing gluten, a protein found in all forms of wheat, barley and rye.  Eliminating gluten is known to be helpful for individuals diagnosed with celiac disease, a genetic autoimmune disorder of the small intestine, and for those with gluten sensitivities.  If you have not been diagnosed with celiac disease nor have pinpointed gluten sensitivity through an elimination diet, then why make yourself sensitive by eliminating if it’s not truly necessary???

With that said, I had a great time exploring some new foods and some new uses for old ones on top of being able to try Power Crunch’s new gluten-free Crisp bars and RTD’s (ready to drink shakes).  The new Crisp bars are different from the Original wafer cookie bars.  They have more of a rice crispy treat texture (minus the rice) while Power Crunch Original's have more of "grandma" sugar wafer cookie taste. 

The Gluten-Free Crisps are available in Sweet Vanilla Dream and Chocolate Brownie Wonder.  I actually think the chocolate brownie bar would be great made into a chocolate piecrust.  Check back on that one.  I am soooo doing it!

The RTD’s are good too.  Some consumers compared them to Muscle Milk in taste, though a completely different product.  Personally, I prefer the powder.  But of course I would, it’s easier to use for baking and I prefer to control the taste. 

Besides our new products, I was excited to try the Cranberry Chia Charger Bites and the Coffee Chia Peanut Butter Moxie, both by New York Superfoods.  Chia, yes Chia as in "Cha-Cha-Cha Chia" pets, are small seeds that are harvested in Mexico and Guatemala from the Salvia Hispanica plant.  History suggests their use dates back to Aztec and Mayan cultures.   They are an excellent source of omega-3 fatty acids and dietary fiber and are great in juices and shakes or used as a substitute for eggs; a thickener for soups and gravies and in yogurt.  


I absolutely love how New York Superfoods puts them to use in the moxie and chia charger bites!  The Moxie is full of flavor with a nice crunch.  And the charger bites are like mini PB&Js (minus the bread).  The products are Non GMO, as well as certified Vegan and Gluten Free.  You have to try them!   


Besides the Cranberry Chia Chargers and the Coffee PB Moxie, there is also a Coffee Charger (which I unfortunately did not have the pleasure of trying), a Classic PB Moxie and a Chocolate PB Moxie.  The Moxies were all good (Hey, you can't go wrong with peanut butter), but the coffee was my personal favorite.







My second favorite find was the new uses of quinoa as was presented by several different companies.  Quinoa is a seed that can be used and prepared like whole grains.  I enjoy it mixed with oatmeal for breakfast or as a side in place of brown rice.  The best thing about quinoa is it is a complete protein, featuring all nine essential amino acids.  No vegetarian diet should go without it!

I Heart Keenwah made use of quinoa in a super yummy snack, Quinoa Clusters.  There are four flavors:  Almond, Cranberry Cashew, Chocolate Sea Salt and Ginger Peanut.  I stopped at Almond.  "Dear Santa:  If you could put a few bags of each flavor under the Christmas Tree for me this year, I promise to be a good girl"  ;-)  The texture is like that of peanut butter brittle.  A nice crunch, not overly sweet but quite satisfying.  



Cook Simple used quinoa in a totally different way.  They added black beans to it in their Cowboy Chili to give an additional protein boost along with some added fiber.  It was pretty good, but you know me, I will be perfecting my own homemade quinoa chili recipe soon enough.  But if I wasn't the cooking type, I would definitely consider picking this one up for my family.  They have other healthy meal options as well and can be found in Whole Foods, Targets and ShopRites to name a few.  You can find locations near you by tapping into their online store locator.    



For a meal, I did also enjoy Feel Good Foods Gluten-Free Chicken and Vegetable Egg Rolls.  They were delicious!  Don't believe me?  Try them for yourself!  They will be cooking and handing out samples of their gluten free products next Tuesday, September 17th at the Whole Foods Market in Tribeca from 4-7pm.  You can check their events calendar for other local events.  


By the way, I will be back with Power Crunch this weekend at the Rock and Roll Marathon Expo in Philadelphia is you want to come out and try our new gluten-free line.  Go to my events calendar for more details.

Well, this rounds out my favorite finds from the GFAF Expo.  If you've tried any of these products or have tried some other gluten free products worth mentioning, please leave a comment on this post and I will be sure to give it a try!

*Honorable Mention
SO Delicious Dairy Free Almond Milk
You may actually find this one in my freezer...they were soooooo delicious!





Saturday, September 7, 2013

Fitness with Friends

      When prepping for a fitness competition, getting time in with friends who are not so into fitness can be a bit of a challenge, especially when girls’ night used to entail dinner and drinks.  So, the girls just aren’t into “lifting things up and putting them down”?  There are still ways to get your fitness on, your girl time in and have fun at the same time.  Here are a few “fitness with friends” activities to consider trying for your next get together.

NY Pole Dancing School
Let Your Inner Stripper Fly
     Not only is it great for the self esteem and tapping into your inner sexy, pole dancing is amazing for strengthening your upper body, core and improving flexibility.  The girls will have so much fun trying to work the pole, they won’t even realize they are working out… until DOMS sets in.  ;-)

Roll Out
     Lace Up!  Strap in!  Whether your choice is Skates or Blades, this is a great activity to do with a group and talk about calorie burn, you can burn up to 600 calories an hour while working most of your muscle groups and having some laughs.
www.thecastlefuncenter.com/attractions/roller-skating


The Gravity Vault, Paramus, NJ
Climb to the Top
     I absolutely love indoor rock climbing with friends.  It’s one of the best back workouts and forearm training you’ll find outside of pull ups and dumbbell forearm rotation.  I also found it was great for group morale and team building.  Talk about having your friends on your side, up is the way to go!


NYC Trapeze School
The Swingers Club
     There is nothing like the flying trapeze, but you can’t beat being a part of the action!  And you have to have your girls there to witness it and try for themselves.  Another one, great for the upper body and core.  I guarantee you’ll all be feeling this one and planning a date to do it again!

Dance Off
     African Dance, Belly Dance, Hip Hop.  Pick a style, book a date and go for it!  This will be great for that extra cardio and another one for laughs.  I learned I can’t dance to someone else’s beat, but its way comical to watch me try!

 Run with the Masses
      Spartan Race, Tough Mudder, Super Hero Scramble.  Put together a team of friends and tough it together.  Adventure Races are a real workout and a lot of fun!  Be forewarned, you will feel this everywhere! (But it will be worth it) 


NYC Citibikes



Ride or Die
     Grab your girls, grab some wheels and go for a spin!  Don’t own a bike?  If you live in a city like NY, have no fear, there are places you can rent from. In fact, Citi bank has bikes for rent throughout the city.   But try to stick to parks and trails.  It can be a jungle out there.


                                                                                    










Fitness for a Cause
     This happens to be one of my favorites.  Get your girl time in and raise money for your charity of choice.  Whether it's a walkathon or a 5k, you’ll get in some good time with the girls, fitness fun and giving back.
    
              St. Jude Give Thanks. Walk 

     Can’t figure out where to fit the girl time in with the double sessions of cardio?  Try picking one day to meet every month (SA.  The 3rd Thursday of the month).  Picking one day means its already on the calendar so everything that the girls plan is planned around that day and you never have to worry about missing time in with the girls again.  Find one group activity that you all enjoy or try them all.  You have at least 12 dates to choose from.  
Happy Fitness Fun with Friends!