French Toast PB & J

A yummy, and healthy, take on two of my child hood favorites... french toast and a peanut butter and jelly sandwich!

French Toast Pb&J

• 2 slices of Ezekiel bread (or your favorite healthy bread)
• 1/3 cup egg whites (2 eggwhites)
• splash of almond milk
• dash of cinnamon
• 1/2 tsp. vanilla extract
• 1-2 Tbs. natural peanut butter (I like crunchy for this recipe!)
• 1 Tbs. organic jelly of choice (I used blueberry)
• optional: add banana slices :)

1. Assemble sandwich: Spread peanut butter on one side, jelly on the other, and layer banana slices. Stick 'em together. ;) Easy enough.
2. Whisk together egg whites, almond milk, vanilla, and cinnamon.
3. Dip the sandwhich  in the batter and let soak on each side for a moment.
4. Cook in a pan (I sprayed mine with coconut oil spray) like for a a few minutes each side.
5. Done! Slice in half and enjoy! Maple syrup dipping is optional... ;)

XoXo,

Stephanie

Candy Rice Cakes?!

 Almond Joy and Reese's Cup Rice Cakes...

You will Need:

• 2 rice cake thins or regular rice cakes
• almond butter
• peanut butter
• unsweetened cocoa powder
• stevia
• almond milk
• unsweetened coconut flakes, or shredded coconut

Measurements for this recipe do not have to be exact... You how ever much peanut butter or chocolate your little heart desires!

Healthy Chocolate Sauce(will use for the chocolate drizzle on both)

• Mix about 1/4 cup almond milk, 1 Tbs. Cocoa powder, and a few drops liquid stevia. Microwave for 30 sec and stir. If you want it thicker, like a spread, add less liquid or more for a thinner sauce.

Almond Joy Rice Cake

• Top with  almond butter, coconut flakes, drizzle with chocolate 

Reese's Cup Rice Cake

• Top with natural creamy or crunchy peanut butter and drizzle with chocolate. (Preferably a heart❤️) 

I hope you try out this tasty healthy treat! It will definitely satisfy a sweet and salty chocolate craving! And...It's sugar free (nothing fake), low carb, and gluten free! Also it has healthy fats from the nuts and coconut! A perfect movie night snack!

XoXo, 

Stephanie

Cocoa Loco Almond Coconut Shake

This chocolate shake makes me go bananas! Well... it does have a banana. Okay, sorry for the bad humor but this shake is amazing. It's packed with antioxidants, potassium and healthy fats! Plus, it's completely vegan! The cacao nibs give it a great crunch, and remind me of the chocolate chips in the frappuchinos at Starbucks! It tastes like a milkshake, so if you wanna make a healthy smoothie for a friend, try this one! They won't know what hit em'!

Cocoa Loco Almond Coconut Shake

• 1 cup unsweetened almond milk
• 1 banana, preferably frozen
• 1 Tbs. almond buter
• 2 Tbs. cocoa powder
• 2 Tbs. coconut flakes, or shredded
• handful of ice, depending on how thick you like it
• 1 Tbs. cacao nibs*

*Cacao nibs are a raw form of chocolate, that have a ton of antioxidants. I love that they add the crunch without any extra sugar. You can find them at Whole Foods or any organic section. If you don't have them, you can just use dark chocolate chips.

Blend, blend, blend! Stir in the cacao nibs, and pour into you favorite glass. Top with extra coconut and cocoa nibs! Enjoy!

XoXo, Stephanie

Healthy Cookie Dough

Are you a fan of cookie dough? Ever attempt to make a batch of cookies but their gone before they make it in the oven.... Ya I feel ya. But I have a healthy cookie dough you can feel good about eating! It's the classic chickpea cookie dough! Yes chickpeas. You heard me right. Your thinking "eww" chickpeas are for hummus...yes. But they also make amazing cookie dough! You can't even tasted the chickpeas! It literally tastes just like cookie dough...creamy, smooth, full of chocolate chips, it will defines satisfy a sweet tooth. And since it's vegan, you don't have to worry about eating raw eggs like normal cookie dough! It's so good you'll want to eat the whole jar! 

Healthy Chickpea Cookie Dough

1 can chickpeas, rinsed

3-4 Tbs. natural peanut butter

1 Tbs. ground flaxseed (or oats)

2 Tbs. Natural sweetner of choice (I used 1 Tbs. Honey and 1 Tbs. Organic coconut sugar)

1/4 cup almond milk 

1 Tbs. Vanilla extract 

Dash of cinnamon

Pinch of salt

1/4 cup dark chocolate chips*

*I used Enjoy Life brand, which is a vegan chocolate brand. I mixed the mini chips and mega chunks. I also threw in some cacao nibs (raw chocolate), for more chips without extra sugar.

Serve with fruit, on oatmeal, spread on rice cakes or right out of the jar! ;)

Nutrition Facts 

(For 1 Tablespoon)

45 calories, 2 g fat, 5 g carbs,

 2 g protein, 2.5  g sugar

Enjoy!

XoXo, Stephanie

Simple Green Smoothie

One of my favorite, simple green smoothies! Perfect for green smoothie "newbies" because it has 

a super sweet totally not green taste. ;) 

Using frozen banana, gives it a really good creamy texture, and lots of potassium! The citrus from the lime gives it a really great kick and speeds up the metabolism!

Simple Green Smoothie

• 1 cup chopped kale or spinach, about a handful
• 1/2 a frozen banana
• 1/2 an apple
• 1 kiwi
• juice of 1/2 a lime, or lemon
• 1 Tbs. ground flaxseed, or chia seed (for healthy fats, needed to absorb nutrients)

Blend, blend, blend! Enjoy!

XoXo, Stephanie

Peanut Butter Chocolate "Chip" Protein Shake

Today I wanted to share one of my favorite protein shake recipes! It's literally like drinking a peanut butter cup chocolate chip milk shake. No joke. And it's vegan. (As long as you use a plant based protein-feel free to use whey) I also used cacao nibs, which are a raw form of chocolate, instead of chocolate chips. They are full of antioxidants without the extra sugar. They give the shake the perfect crunch! I love having this as a post workout treat! It's full of protein, potassium, and good carbs that your muscles need to to recover. And it's totally healthy! Even though it does NOT taste healthy ;)

Peanut Butter Chocolate Chip Protein Shake

🔹1 frozen banana

🔹1 scoop chocolate protein powder (I use Perfect Fit)

🔹1 tsp. unsweetened cocoa powder

🔹about 1 cup almond milk (depending on how thick you like it)

🔹1 Tbs. peanut butter

🔹Handful of ice

🔹1 Tbs. cacao nibs (or chocolate chips)

Combine all ingredients except the cocoa  nibs in a blender and..blend blend nlend! Stir in cacao nibs, pour, and enjoy!

Xoxo, Stephanie 

Quinoa Fried Rice

A Healthy take on a Chinese food classic!

Quinoa Fried Rice
(Serves 1)

• 1 serving cooked quinoa
• 1/3 cup frozen mixed veggies, steamed (peas,carrot,corn,green beans,)
• red bell pepper, sliced or chopped (optional)
• 1-2 whole eggs, or whites if you like
• 1 tsp. coconut oil
• For optional flavor: Add a little Organic Tamari Soy Sauce or Bragg's Liquid Aminos (lower sodium option) for a traditional flavor.

1. Heat oil over medium in a pan.
2. Add veggies, and saute for a couple minutes.
3. Add quinoa and stir. 
4. Crack the eggs on top. Slightly break up the yolk. Let them sit for a couple minutes to cook, before you stir the whole thing, so they don't make the quinoa soggy. Once they start to cook and look a little like scrambled egg, break them up and stir with quinoa and veggies.
5. Add your soy sauce or prefferred spices.
6. Remove from heat and enjoy!

This recipe can be made in a large batch and have for leftovers! I love this as a quick dinner or side for Asian chicken dishes. :)

Paleo Banana Bread

I love banana bread... And for some reason I was craving it today! I wanted to make some that was grain free and low in sugar. Most traditional banana breads are full of white flour and refined sugar. One slice of Starbucks's Banana Walnut Bread, for example, has 490 calories, 19g fat, 75g carbs, and a whopping 46g sugar! Woah. It also has hydrogenated  oils, the unhealthy fats. My banana bread, on the other hand, is under 110 calories, has only 12g carbs, 6g fat, and 5g of natural sugar. And healthy fats from coconut and almonds that your brain needs! This banana bread is also grain free, also know as paleo! That means gluten free and dairy free! So, which one do want eat now?? Hopefully mine, right? I used a mix of coconut flour and almond flour, and it turned out perfect! Moist and just enough sweetness! So, ready to get baking?!

Paleo Banana Bread

(serves 10)

• 1/2 cup coconut flour
• 1/4 cup almond flour
• 2 large mashed bananas
• 3 eggs
• 1/2 tsp. baking powder
• 1/2 tsp. baking soda
• 1 tsp. cinnamon (or more if you like)
• 1 Tbs. honey or coconut sugar (more or less if you like)
• 1 tsp. vanilla extract
• 1 Tbs. coconut oil, melted (could also use organic butter)

1. Pre-heat oven at 350.

2. Mix dry ingredients in a bowl, and mix wet in another.

3. Combine wet and dry ingredients, mix well.

4. Pour batter in a greased loaf pan.

5. Bake for 35-40 minutes.

6. Let cool. Enjoy!

If you've never used coconut or almond flour, you can find it in the organic sections of most grocery stores. You can also make your own by grinding up almonds and coconuts in your food processor. Just google it. ;)

This made a small loaf, so if you want it to be taller and fill out the pan, just double the recipe!

You could also add walnuts, almonds, blueberries, cranberries, or chocolate chips for some yummy variations! Top with a little of my raspberry chia jam, a spread of almond butter or just plain as a great snack or breakfast! 

Nutrition Facts: (1 slice)

calories: 110

fat: 6g

carbs: 12g

protein: 4g

sugar: 5g 

I also have a Vegan Banana Bread recipe!

Let me know if you try it out! Hashtag #beautyandbananas on Instagram or tag me @beautyandbananas! 

XoXo, Stephanie