Monday, April 21, 2014

Snack Idea:Almond Butter Stuffed Dates with Coconut and Cinnamon!


Dates have quickly become one my favorite snacks! They're practically like nature's candy! I strongly reccomend
using medjool dates, because they are super creamy, think and sweet. They are waaaay better and creamier! Dates are rich in fiber, potassium, and even copper and magnesium. They provide quick energy and are a perfect quick snack! I love eating them plain, but dressing them up a bit with some almond or peanut butter and your favorite toppings totally takes them to the next level! They remind me of eating a peanut butter cup or caramel candy! 

The Super Easy Steps:

1. Open dates with your hands (they should be very soft) and remove the pit.
2. Spread a thin layer 
of almond or peanut butter in each date.
3. Sprinkle with coconut flakes and cinnamon or your favorite toppings!

Other topping ideas:
  • Cacao nibs
  • Chocolate chips 
  • Blueberries
  • Goji berries


Enjoy!
Xoxo, 
Stephanie 




Sunday, April 20, 2014

Clean Eating Greek Pizza for One!


Pizza again...what can I say? I'm obsessed. Who says eating clean doesn't include pizza? 
Not me. 

Clean Eating Greek Pizza for One
  • 1 Ezekiel tortilla or gluten free brown rice tortilla
  • 3 Tbs. 100% natural tomato sauce or paste
  • grilled or shredded chicken (omit for vegetarian option)
  • 1 Tbs. oregano*
  • 1 Tbs. basil*
  • 1/4 tsp. garlic *
  • spinach
  • cherry tomatoes 
  • 2 Tbs. organic Feta cheese  
  • zucchini
  • mushrooms 
  • 4-5 Kalamata olives, sliced
*  If you used a sauce that already had spices, you don't need to add as much, but mine was just plain. And always adjust the spices to your liking!I have it down to where I never really measure these! For example I go crazy with the oregano but can't stand too much garlic! haha

1. Broil tortillas for a few minutes each side 
2. Spread on sauce and add toppings.
3. Bake at 350 for 10 minutes.

Enjoy!
XoXo, Stephanie

Chocolate Chia Protein Pudding


I love this chocolate pudding for a healthy dessert, post workout snack or even breakfast! It's fully of protein, fiber, and it's totally sugar free! Chia seeds are a great source of omega-3s and help keep you energized and full! It's so easy to make, I love to have a couple ready in my fridge. I hope you enjoy this chocolate treat!

Chocolate Chia Protein Pudding
(serves 1)
  • 1-2 Tbs. chia seeds
  • 1 tsp. unsweetened or raw cacao powder
  • 1 scoop of a plant based protein powder (I used chocolate Perfect Fit)
  • 1 tsp. cacao nibs
  • 1/2 cup unsweetened almond milk
  • dash of cinnamon, optional
  • a few drops of organic liquid stevia (if needed)

1. Mix all ingredients, except the almond milk, in a small bowl or glass.
2. Pour in milk and stir well.
3. Let the pudding sit in the fridge for at least 20 minutes, or until the chia seeds start to absorb the liquid and the pudding thickens up.
4. Sprinkle with extra cacao nibs and enjoy!

*cacao nibs are basically "nature's chocolate chip", or the raw unprocessed form of the cocao bean. If you don't have these, you can use dark chocolate chips. To keep it strictly dairy free, make sure you use vegan ones like Enjoy Life.
*If you want a lighter dessert, without so much protein, you can just use 1/2 a scoop of protein powder, and add less almond milk. 

XoXo,
Stephanie

Thursday, April 17, 2014

Blueberry Muffin Smoothie!




This blueberry muffin green smoothie is the perfect all around drink..It's full of protein, antioxidants, greens, and natural sweetness! It's perfect for breakfast or re-fueling after a workout! This was my first time trying dates in smoothies (I see so many people on Instagram do it) and it gave the smoothie such an amazing consistency/sweetness- it was thick and extra creamy and gave it such a nice sweetness that I couldn't even taste a trace of the spinach! I cannot explain how adding just one date transforms this smoothie!!! Dates are often called "nature's caramel" and when you add them to smoothies, it tastes like your enjoying a nice caramel shake (but a very slight one to this smoothie). The cinnamon adds a nice "baked muffin" taste the smoothie, while also adding the cinnamon's benefit of regulating blood sugar!  I try out a lot of smoothie combinations... but this one is a new staple! I hope you enjoy, and let me know if you try it out!

Blueberry Muffin Smoothie

  • 2/3 cup frozen blueberries
  • 1 frozen banana
  • 1 large medjool date
  • dash of cinnamon
  • 1 large handful, or cup of spinach
  • 1 scoop of an all natural plant-based protein powder* (I use vanilla Perfect Fit
  • 3/4 cup unsweetened almond milk 
Add all your ingredients to you blender and blend away! 

Note:
*add 1 tsp. vanilla extract if you use an unflavored protein
 **Frozen fruit is always best! It makes the smoothie much creamier, plus you don't have to add ice! 

Enjoy!
XoXo, 
Stephanie

Wednesday, April 16, 2014

Superfood Beauty Salad!


Easy Super Food Beauty Salad! Try it for lunch tomorrow or pack it for school or work this week! Just four simple ingredients!
1. Blueberries- Full of antioxidants! their dark blue color is due to the antioxidant anthocyanin, which helps strengthen eyes and vision. They also contain vitamins A,C, E, carotenoids and flavonoids - all essential to eye health. These antioxidants protect you from free radicals which age your eyes and skin! And there full of B vitamins which give you energy!
2. Walnuts- the highest Omega 3 content of any nut! Omega 3 fat keeps cellular membranes flexible and fluid, optimizing the cells ability to usher in nutrients to prevent dryness and flush out wastes! Their also high in vitamin E which hydrates dry skin. Lastly, their high in melatonin- the hormone that helps you sleep well!
3. Quinoa- (pronounced Keen-wa) The super grain! Well, actually it's not even a grain- it's a seed! It's naturally gluten free! The ancient Incas believed it was a sacred food- for a good reason! Quinoa is an awesome complex carbohydrate to add to your diet. Unlike refined white bread or pasta, quinoa has fiber and nutrients that will actually keep you full and not bloated. It has all 9 essential amino acids, making it a complete and easily digested protein- essential for repairing muscle tissue and building strong hair!
4. Greens! Choose any kind you like! I suggest mixed greens, kale, spinach, romaine, or arugula! Greens are probably one of the single most nutrient dense foods on the planet. Their full of vitamins, amino acids (protein), and Iron. Greens are a an amazing source of vitamin A..and did you know that a diet lacking vitamin A can lead to acne? And the list goes on... A good rule of thumb: the darker the better!

Dress your salad with a drizzle of extra virgin olive oil and balsamic or apple cider vinegar or a squeeze of fresh lemon! Enjoy! Let me know if you try it! Tag me on Instagram @beautyandbananas

Saturday, April 12, 2014

Chocolate Cherry PB&J Green Smoothie!


This morning I made a new smoothie combination and I can honestly say it's one of new favorites! I wasn't planning on posting this as a recipe, as it was a very spur of the moment concoction, but It was so amazing I couldn't not share it with you guys! It's sweet, tart, thick and full of nutrients to keep you energized for breakfast or a as a post workout shake! I know chocolate, cherry, a peanut butter & jelly, and some greens sounds like a lot going on...But trust me when I say it's like a dance party in your mouth! Haha let's get blendin'!

Chocolate Cherry PB&J Green Smoothie
(makes 1 serving)
  • 1  banana (preferably frozen)
  • 1/2 cup frozen cherries
  • 1/2 cup frozen strawberries
  • 1/2 - 1 Tbs. organic peanut butter
  • 1 cup almond milk (adjust to how thick you like your smoothies)
  • 1 scoop chocolate protein powder (I use a vegan protein- Perfect Fit)
  • 1 big handful of spinach
Add all ingredients to your blender and blend blend blend!!!!!! Enjoy!
*See bottom of post for nutrition facts

XoXo,
Stephanie

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Instagram: www.instagram.com/beautyandbananas
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Nutrition Facts
Calories: 370
Fat: 7 (based on 1/2 Tbs. peanut butter)
Carbs: 56
Protein: 21
Fiber: 9
Sugar: 30 
Added Benefits: (Based on Recommended Daily Values)
Vitamin A: 95 % 
Vitamin C: 96 %
Calcium: 22 %
Iron: 33%



Tuesday, April 8, 2014

Vegan Gluten Free Brownies!


Hey guys! Today I present you vegan AND gluten free brownies! Last night I was really craving chocolate, and I had to try out a new concoction... Trust me- these are the best vegan brownies I've ever made. I've tried black bean brownies multiple times, only to be left trying to convince myself I'm enjoying a real brownie. I love the "oh so popular" raw date+walnut+cacao brownies- but they are still pretty high in sugar and fat. And most paleo or gluten free brownies always have eggs, which is fine, but sometimes a girl doesn't want to waste all her eggs! When you mix ground flaxseed seed with water it becomes thick and sticky and works as an egg replacer!  Haha so these brownies were born! These are gluten free thanks to coconut flour! Coconut flour is just made from finely ground coconut. It can usually be very tricky to bake with, if you don't have the right proportions, and can be quite drying- but these brownies are very moist and have an amazing texture! Each brownie is around 100 calories, low in fat, and less than 5 grams of sugar per serving! Wanna know how to make these guiltless chocolatey treats! Let's get started!

Vegan Gluten Free Brownies
(makes 12 brownies)
  • 1/2 cup coconut flour
  • 1/2 cup unsweetened or raw cocao powder
  • 1/2 tsp. baking soda
  • 1/4 tsp. salt
  • 1 tsp. vanilla extract
  • 2 Tbs. honey or maple syrup (add more if you want them sweeter- I just wanted them low sugar today)
  • 1/2 tsp. liquid stevia (you can omit if you used more honey)
  • 1/4 cup coconut oil, melted
  • 1/2 cup unsweetened almond milk 
  • 5 flax "eggs" (5 eggs = 5 Tbs. ground flaxseed mixed with 15 Tbs. water)
  • Dark chocolate chips or raw cacao nibs, optional (I used Enjoy Life Foods vegan chocolate chips and just sprinkled 1 Tbs. on top)
  1. Preheat your oven at 350 degrees.
  2. First, create your flax eggs. In a bowl mix your flaxseed with water. Let it absorb the water and thicken up while you mix your other ingredients.
  3. Mix dry ingredients (coconut flour, cocoa, baking soda, salt) in a large bowl. Whisk well.
  4. Add in your coconut oil, honey, and vanilla and mix well.
  5. Now, your flax "eggs" should be ready, add them in and mix.
  6. Slowly add in your almond milk. You may need to adjust the amount, depending on how dry or runny your batter is. You want it to be thick (but not too thick!)
  7. Pour your batter into a small baking pan greased with coconut oil.
  8. Bake for 25 minutes or until a toothpick come out clean.
  9. Let cool. Store at room temp. for a few days or in the fridge for a couple of weeks!
These are great enjoyed with a glass of almond milk or even a little spread of peanut butter! ;)

Nutrition facts: (per 1 brownie) 
Calories: 107
Fat: 8 g
Carbs: 10 g
Fiber: 4 g 
Sugar: 4 g
Protein: 3 g




Hope you enjoy!
XoXo,
Stephanie
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