Banana Pecan Chocolate Chunk Muffins


how was your monday?

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the ‘monday blues’ do not exist!  Mondays only suck if you let them- accept what you can’t change and change what you can’t accept.

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 whether it’s your career, your relationships, or even something you want to change within yourself, start by making a CONSCIOUS effort to be positive with your actions, expressions, and words.  positivity breeds positivity. don’t dwell on the negative and what went wrong.  break the habit.  talk about your joys and count your blessings!  and if what went wrong is worth it, fix it, but keep building and focusing on the NEW.

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i finally started the online defensive driving course (gag) task i’ve been putting off since i got the ticket back in july.  i thought that horrible procrastination habit was supposed to fade out as you got older, i mean really.  during one of my countless mini breaks i went and made some of the best homemade muffins i’ve had….ever. look!

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Banana Pecan Chocolate Chunk Muffins (source)

the stuff:

  • 6 tbsp coconut oil, melted
  • 1/2 cup coconut crystals
  • 1 cup 2% greek yogurt
  • 3 small RIPE bananas
  • 1 large egg, beaten
  • 2 tsp vanilla
  • 2 cups whole wheat pastry flour
  • 1 tsp baking powder
  • 1 tsp baking soda
  • 1/2 tsp salt
  • 1/2 cup chocolate chunks
  • 1/2 cup pecan pieces

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do this:

  1. preheat oven to 350 degrees
  2. mix the wet ingredients with the wet, and the dry with the dry.
  3. combine all together in a large mixing bowl
  4. fold in chocolate chunks and pecans last
  5. spray muffin pan with no-stick cooking spray
  6. bake for 20 minutes or until golden brown

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macros for 1 regular muffin (makes 24):

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 macros for 1 mini muffin (makes 36):

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30 minutes of defensive driving down, 5.5 hours to go. welp, goodnight. :lol:

le

Blog Elevated Conference + peanut butta banana fudgy brownies


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fit foodie le is headed to the Blog Elevated conference this month!!!!! i learned about this conference a few months ago and, well, everything about it grabbed my attention.  learning more about one of my favorite things to do in one of my favorite places in Houston?  um i HAVE to be there.  i must. and by the grace of God, I AM IN THAT THANG, free of charge.   i am just one big ol’ sponge ready to soak up ALL kinds of blogging knowledge.  crazy excited to say the least… this is like an overnight adult field trip.  if you’re going, well, i’ll be seeing you there then won’t i :)! i’m ready to take Fit Foodie Le to the next level baby.

everything you need to know about attending this fan-flippin-tastic  conference is right HEA.

oh you like brownies? me three. try theeeeeeese:

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peanut butta banana fudgy brownies

the stuff:

  • 2 medium bananas
  • 1 tbsp melted coconut oil
  • 3 tbsp unsweetened cocoa powder
  • 1/2 cup almond meal
  • 1 tsp baking powder
  • dash of salt
  • 2 tbsp Stevia for Baking blend
  • 2 tbsp agave nectar
  • 1/2 tsp almond extract
  • 2 tbsp PB2 (in powder form)

do this:

combine everything in your food processor and blend until smooth.  this is optional, but you can fold in 1/4 a cup (or however many you like really) mini chocolate chips, or mix up some PB2 slightly gooey-er than usual (using unsweetened vanilla almond milk) and swirl it into the top of your brownie batter before baking.  see below:

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your call though, as always.  350 degrees for 40 minutes in your baking pan that has been coated with no-stick cooking spray,  and all is right with the world.  under your roof anyway.

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oooooh yeah. the topping on this one is mashed banana and chocolate PB2 swirled together and dotted with mini chocolate chips.

makes 12! for 1(excluding toppings):

fudgy brownies

Q: have you ever attended a conference concerning your area of interest? was it worth it? how did you benefit from it? you knew that was coming, come on.

le

sunday family fun day

i have been teaching my 11am 24 Hour Fitness Total Conditioning class since the beginning of 2013.  i’ve had a crazy good time meeting so many new members and sweating our faces off together sunday after sunday for these past 9 months!   nevertheless, after having a sit-down with Sonny and fighting weeks (ok months) of conviction, i have finally decided to give it up.  even if a class inconvenienced me, leaving is always difficult.  i despise disappointing and letting people down, especially when they get a routine going and expect me to hold up my end of the bargain and be there.  i guess i despise it cause i know how it feels.    this isn’t the first class i’ve had to leave in my 6 years of teaching, but yesterday gave me that overwhelmingly bittersweet feeling.  again.

i could barely let my supervisor know my decision let alone share my ‘important announcement’ with my class today.  yeah…. this is always my answer to that dreaded ‘what’s one thing you would change about yourself’ question.

if we made it to church for early service, i felt good.  starting my sunday with Word and worship with my fam is well, the best way to start the day IMO.  however,  if we were out too late at a saturday night event (which happened all too often e.g. birthday parties, dinners,  gatherings, weddings, etc.) early service was out of the question, which meant church didn’t happen at all.  i have missed church more times this year than i have in my entire life…and that is so unfair to my family.   individual worship is important to grow your relationship with God, definitely….  but church is a vital part of that growth for me and my spiritual life has suffered because of its absence.  when this happens, i have to evaluate whatever is going in my life at the time,  pinpoint those distraction(s),  and either move or remove them.  it took me 9 months to accept this, but i finally let it go.  why? because it’s the best move for our family and the head of my household and heart agree.  masking those feelings of disappointment completely will come with time, but putting it that way makes me feel a whole lot better.

and i really miss going out to eat after church. lol. not just as an immediate fam, but meeting up with my parents, friends, and extended family, etc.  we have either turned down those invites or showed up super-duper late.  rushing off to the gym after service was the only thing on my mind…  if i hadn’t gotten my routine together the night before, i found myself writing down moves during service instead of giving God my undivided attention.  ok i could go ON.

———->let nothing hinder or get in the way of your worship & relationship with God or block the spiritual & emotional growth of your family.  nothing.<———-

now does this mean i won’t workout on sundays anymore?  not at all! i appreciate having the option to go at a more convenient time though vs. mandatory for sure. no pressure.  those family gym dates will keep right on rolling.

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 i’m so grateful for these two knuckleheads cause they are totally worth the sacrifice.  so each sunday when we do our family thing, i’ll capture the moment, upload it to Instagram, and hashtag it #sundayfamilyfunday.    seeing other families spending quality time together really makes you appreciate and cherish what you have.  so if you’re following me on IG, well, join in and share!  just don’t forget to hashtag it #sundayfamilyfunday. eating, chilling, hanging out, exercising….WHATEVER it is you and your family do together, share it.   i have a feeling most pics will revolve around food – i know most of ours will :shock:

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if there’s a HEB by you, fresh salmon is on sale for 6.97 a lb this week until tuesday!

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 i got us a couple pounds this past weekend and i have been roasting it with hidden valley ranch dry ranch dressing mix.

Walden Farms dressings have been BOGO (buy one get one free) at Sprouts Farmers Market this week so i got the Asian and Balsamic flavors on my last trip there.

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 you can use them as actual salad dressings, or as marinades for your proteins (fish, chicken, beef, shellfish).

that chicken up there turned out great (roasted it for 50 minutes on 350 degrees) and i threw it on a salad for lunch last week.

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see! it’s a berry almond Asian chicken salad.  romain lettuce mix, raw sugar snap peas, strawberries, cherry tomatoes, sliced almonds, roasted chicken breast (marinated and sprinkled with Mc Cormick Perfect Pinch Asian seasoning), all drizzled with a little more Asian dressing.  crunchy, crispy, fresh and healthy.

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back to the salmon – i’ve been making these ‘teriyaki’ bowls by throwing everything into a container (carbs, veggies, protein, fat) and drizzling it all with one of the WF dressings.  flavorful, fresh, and addicting.  switch out any and everything for your favorites!  countless combos i tell you, COUNTLESS!!!!!!

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  these fantastic sales are over this week (tuesday and wednesday), so take advantage.

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we always have enough to be happy if we are enjoying what we do have and not worrying about what we don’t have.

you’ll always be waiting for or on SOMETHING.  take a look over your life and praise Him for all you have right, right now.  you are so BLESSED!

Q: what day of the week do you consider your family day?

le

oatmeal banana mini muffins

imagedo you believe that?  this phrase has been echoing in my mind since the day i read it, several weeks ago.  i said earlier on IG that i accepted my first formal health and fitness speaking engagement and well, i can honestly say that this is THE first public speaking event i’m actually excited about!!! prolly cause it’s concerning health and fitness :) .  i’d be lying if i said i wasn’t nervous, but hey, if it doesn’t challenge me, it doesn’t change me.  time to start SPEAKING along with all this typing!  if God brings you to something, He will surely take you through it. keep walking in faith and reaching for your dreams, friends… if i can get my sometimes timid and scary behind up there and do the one thing that terrifies most people, YOU CAN TOO.20130725_080411

super ripe bananas mean what? some baking is about to go down.   for breakfast this morning after my class, i made some banana oatmeal mini muffins.  i had the boy in mind- he loves these things and as long as i keep them coming, he will keep gobbling.

20130725_094643there is a similar recipe in my ebook for these puppies, and i got the calorie count even lower in there! pretty excited about that.

oatmeal banana mini muffins:

the stuff:

  • 1/2 cup ground rolled or quick oats ( or oat flour)
  • 1 small super ripe banana, mashed
  • 1 packet stevia
  • 1 tsp vanilla
  • 1 tsp baking powder
  • 1 tsp cinnamon
  • 1/4 cup unsweetened apple sauce
  • 2 tbsp greek yogurt
  • 1/4 cup egg whites
  • pinch of salt

do this:

mix real good until smooth!  if you’d like to use your food processor, that’s cool too.  i kinda liked the banana chunks in each bite though.  fill your tins 3/4 of the way up and cook these guys for 7-10 minutes in a 350 degree oven. i topped mine with a banana slice, a drizzle of chocolate PB2 (mixed with unsweetened vanilla almond milk), and a dark chocolate chip.

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makes 19-20 mini muffins. for 1 muffin (excluding toppings):

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tty lata!

le

homemade, creamy vanilla-strawberry-banana popsicles + kopy kat kale salad revamped!

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so he loved the homemade popsicles!!! i did too.

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made with all natural ingredients!

creamy vanilla-strawberry-banana popsicles

the stuff:

  • 1 cup unsweetened vanilla almond milk
  • *2 packets granulated stevia OR 5-7 drops of liquid vanilla creme stevia
  • 5 strawberries
  • 1 banana
  • 1 tsp vanilla
  • 1 heaping tbsp of plain greek yogurt (optional)

do this:

*you can use 1/4 cup of your fave sweetener  (honey, agave nectar, etc.) but i used stevia simply because i must monitor and regulate Chiso’s sugar intake as he asks for fruit all day long.  never veggies :( so i wanted the sugar to come from the fruit only.  this also keeps the nutritional stats of the pops low as well.  use what you and your family like best though!* throw everything into your blender and pulse it to your desired consistency.

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i left my ‘batter’ chunky cause i liked the bits of real fruit that appear as you eat the pop.  but you can liquify it completely – it’s always your call!  the greek yogurt gives it more creaminess and a shot of protein of course. however, they won’t be considered dairy-free anymore if ya add it, fyi!

for 1 pop:

vanillastrawberrybananapopsicles

my recipe made 4.  you can also try freezing them in ice-cube trays if you don’t have the popsicle mold. no biggie.

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frozen, guilt-free treat!
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the flavor combos that can be made with these things are endless. so expect more where that came from!

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Chiso enjoyed half a stack of spanana pancakes this morning,

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and he finished off the other half for lunch.

i’ve been able to add a few more recipes to the ebook as of late and i’m happy with its progress!  thank you guys for being so patient.  i stopped by Sprouts today to get some red potatoes for a new recipe i’m creating, but i forgot that their sale goes from Wednesday to Wednesday and, well, ….
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  let me explain!!!! i have never, ever, in my life seen fresh asparagus for under 1 buck per lb, ANYWHERE. i didn’t think it was possible.  so i got a few bunches. i had to.  Chiso loves the cuties, i ran outta alfalfa sprouts for my sammiches, Indiana Popcorn is just too hard to resist (it was on sale 2 for 5) and i grabbed THE last package of La Tortilla Factory 80 calorie light flour tortillas!!!!!! i mean it was literally perfect timing! they have been sold the heck out since my Sprouts opened, so i didn’t expect any there. can i get a WHOOP, WHOOP.  oh i really did get the potatoes too.

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now, here’s our post-workout dinner tonight!  pan seared onion & herb tilapia, the other half of my roasted acorn squash from last night topped with cinnamon this time, and a cleaner, better, revamped version of my copy cat Central Market kale salad!

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 FFL’s  Kopy Kat Kale Salad

  • 1/4 cup fresh squeezed orange juice
  • 2 tbsp Bragg Liquid Aminos
  • 1/4 cup Bragg Apple Cider Vinegar
  • 1 packet granulated stevia
  • 2 tbsp crystallized ginger, chopped
  • 1/4 cup dried cranberries
  • 1/4 cup roasted, unsalted pepitas
  • 2 tbsp sliced almonds
  • 1 big fresh bunch of raw kale
  • 1 tsp sesame oil (optional)

do this:  wash, dry, and chop kale into bite sized pieces.  add all liquids to your mixing bowl as well as the stevia; stir until dissolved. toss steamed kale into your bowl and incorporate.  add the chopped ginger, almonds, pepitas, and cranberries and toss/mix well once more.  eat those greens UP!  they will taste even better tomorrow after the flavors do their thing in the fridge.

the big difference?  steaming the kale in my wok for about 2-3 minutes first made a significant one.  it gives the salad so much more flavor vs raw kale.

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hope you had a fab hump day.  enjoy those recipes!

le

get on the floor


and do the exercises below at home, in front of the tv while you stuff your face with… pancakes.

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ok do them after the pancakes.  they are guilt-free, so do it in whatever order you like, just promise me you’ll do both!!!!!

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my favorite smoothie fruit combo to order in the Lifetime Cafe, or any smoothie place really, is blueberry banana. which means blueberry banana pancakes were calling meeeeee this morning.

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so i answered.

blueberry banana cakes

the stuff:

  • 1/2 cup wheat bran
  • 1/4 cup oat bran
  • 1/2 tsp baking powder
  • 3 0z banana
  • 1 tsp cinnamon
  • 1 tsp vanilla
  • 1/4 cup unsweetened vanilla almond milk (ya might need more!)
  • 5 drops vanilla creme stevia
  • 1/4 cup blueberries
  • 2 egg whites

do this:

miiiiiix!  everything! i threw the banana into my mix and mashed it up with a fork until it was chunky smooth.  so you can either throw your fruit in your batter, or leave it for the topping. or do half and half. it’s your call!  i’m pretty sure i used like 1/2 cup or more of unsweetened vanilla almond milk, but it’s cause i don’t like my batter sooooo thick. 1/4th a cup just might work for ya though.  again, i’ve been experimenting with oat bran, but you can totally use 1/2 cup of ground or rolled oats as a sub.  stats are for the entire recipe. look at all that fiber and protein! *high-five*

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2 fantastic floor exercises that build your booty and strengthen your core:

#1. glute bridges

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a.)on your back, plant your heels firmly into the floor and bring them as close to your glutes as you can get’em.

b.)with your palms pressed into the floor on either side of you, drive your heels into the floor, pull your belly button into your spine, keep your hips and shoulders square (level), thrust them up towards the ceiling and squeeeeeeeeze your glutes!!! 4 x 25

for an extra challenge, try these options:

  • extend one leg out straight, keeping it level with your opposite knee.  hold until it burnzzzz! switch.
  • put a weighted barbel or a heavy plate across your hips.
  • place and hold a dumbbell in between your knees while thrusting. don’t drop that weight!

#2. planks
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we all know how to do these, right?  super simple but so effective!

a.) keep your body as flat as a board- no glutes in the air, and no sinking hips.  resting on your elbows and toes, pull your belly button into your spine as tight as possible, and tilt your pelvis slightly towards the floor, and of course, squeeeeeeeze your glutes.

b.) hold this position for as long as possible.  if you’d like a challenge, try these options:

  • transition to a high plank (palms directly below your shoulders); repeat low to high to low, etc.
  • take your right leg  up and hold, repeat on the left
  • take your right arm up and hold, repeat on the left
  • drop your hips and glutes to one side at a time in a twisting motion while keeping your toes and elbows planted. greeeeat oblique exercise right there!

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what has Chiso been up to? well, we are currently in potty training mode. aaaaaand we’re gonna get it right one of these days.   my OBGYN and his Pedi gave me great tips and one of them was to invest in a singing potty, which makes perfect sense!  every time he does his thing, it plays a little song. i’ll have to bootleg it and use my cell for now.  whatever works.  when he finally completes his mission that fateful day in the NEAR future, trust me, you will know. i will blow up this blog, twitter, IG, sound the alarm, run tel dat, EVERYTHANG :lol:

it’s #throwbackthursday on IG!

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how bad do you want to change?  make the decision, commit, and DO IT then!

le

WFM KATY <3

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feast your eyes on the awesomeness that is Whole Foods Market…………. KATY, TX.

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i pulled up like 3 minutes before go time and hopped my butt right on in line.

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they had some great grand opening deals, and fresh wild salmon was one of them!  they were selling like hot cakes under that tent up there for 5.99 a lb.

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as i neared the door, i heard….music?  there was a live orchestra back there, even though you can’t tell at all from this pic.  that’s how WFM does it!  it didn’t make the weather any warmer, but it was a nice touch.

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this is the very first pic of the madness once i stepped foot in the store.  this is NOTHIN!  there were still a ton of peeps behind me.

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:shock: the freshest produce ever in life :shock:

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beautiful berries!

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how can you not want one of everything?

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so i was caught on camera using my own camera. (l)  #awkward!   i have no idea what station he was affiliated with but i do hope it was a major network LOL

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beans, beans, the musical fruit!

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the beloved bulk bins.  i couldn’t pass up getting a couple scoops of pumpkin flax granola.

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this is THE cleanest this area will ever be in life. lol

ok i have a confession.  my phone straight DIED a few minutes after i took this pic and i was devastated. seriously.  i went to bed with a full battery and did not put it on the charger and because i have soooooo much crap on my phone these days and have yet to order an SD card.  which means my battery is toast in a matter of hours. soooooo, i sped through the store and came back a few hours later with my bro for lunch.  hey i had a dr’s appointment and was out anyway ;)

 i’ll pick back up where i left off-

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fresh

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meat!

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would i like a sample?  do you know who i am?

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‘air chilled’ is a new term i said i’d google later. the tender was super juicy!

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right, Matt?

and wow, that camera man was still there.

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 these were so cute. and true.

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we rounded a corner of the store and walked past the gourmet grilled cheese and specialty beer station.

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it was a little after lunch time here and the store was CRACKIN’.

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and then we saw a walking banana and had to get a pic!  and yes…i’ve officially been #photobombed by the lovely shopper behind us.

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twice, smh!!!! who does these types of things!? i thought you only photobombed people you know!

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we kept going and passed the delectable desserts…

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just looking!

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they had pizza samples left and right, mmmmm.

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next up was the prepared foods section.

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man…food presentation at its finest. *DROOLING*

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this was matt’s incentive for coming with me. free lunch!  he got a sammich at the sammich station.
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gettin’ mo samples…sushi samples.

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it was a shrimp, avocado,  multigrain rice roll; lovely combo!

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we turned around and saw several fresh food bars like the olive one above,

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and this multicultural one.  variety is something WF never lacks!

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so many overwhelming options to choose from.

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 and uuuuuuuuweeeeeeee that 8.49 per lb. hurts my HEART!  especially when i remember when it was 2.99………

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last thing on this side of the store was the cool coffee bar.

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more samples on the way to checkout- this tasted like kombaucha soda. not bad!

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i meant to get some canned tuna while i was there so i cut through the frozen foods aisle and ran into this thing-  i thought it just rotated commercials and advertisements all day long, but nope, i touched the screen and was wowed immediately!

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‘touch a produce item for recipes and information.’

um, OK!!!

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recipes, ideas, and tips galore! what a fantastic tool!

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wait, how did i end up here?  focus!!!

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got the tuna and headed to checkout, but not before passing up the to-go bakery case…. YUMMERS

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seating area was CRAY-CRAY so we went home to eat.

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i’m sure this area will be boomin’ once Houston weather warms back up.

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more samples outside!? of course! just some grilled fillet mignon, no big deal.

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they even have their very own food truck(s).  i’m not surprised!

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smelled amazing…

20130130_123641i’ll save it for the next trip.
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OH, a lady was standing at the door on our way out with a basket FULL of free grocery bags!  i loved this pattern the second i saw it.

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juuuust expanding my grocery bag collection.


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see, i didn’t do too bad at all! this was nothin.

tuna, kettlecorn, bell peppers (5 for 5 dollar deal), pumpkin flax granola, and a loaf of seeduction bread for my mama.

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aaaand the very last #foodie shot- half of Matt’s reuben flat bread wrap. delish!

i think ALL but like one of my friends can stand grocery shopping lol!

Q: have you ever attended a store’s grand opening? any store!

le

cajun crusted tilapia

cajun crusted tilapia sandwich on sprouted grain sesame Ezekiel bread for one of my meals last week. or two weeks ago.  oh whenever that was, idk. it was good though.  i grew up eating deep fried catfish sandwiches on white bread.  you remember those fish fry fundraisers at church lol!  the best.

  i said on IG that i thought this recipe up while i was on the elliptical.  i get some of my very best ideas and recipes while i’m working out. it’s usually in the middle of cardio when i have a lot of time to just THINK.  if that’s what i need to do to get my inspiration, so be it!

Cajun Crusted Tilapia

the stuff:

  • 1/2 cup Bob’s Red Mill Gluten-Free Corn Meal
  • 1 tsp fresh cracked black pepper
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • 1/2 tsp cayenne pepper
  • 1 tsp sweet dried basil
  • 1 tbsp Bragg’s liquid aminos
  • 1 egg white

that’s supposed to be sweet basil on top of the onion powder, not curry. sorry.

do this:

combine the egg and the liquid aminos in one bowl, everything else in another bowl.  with your left wet hand, dip the fillet into the egg white/amino mixture, then drop it into the dry mixture bowl.  using your right dry hand, press the fillet into the mixture, flip it over, and ensure it is covered on both sides or to your liking.  spray your low/medium heated pan with Pam (or any no-stick spray)  if you haven’t already, and lay the fish on one side to cook until done, then flip it (about 5-7 minutes on each side.) cooking times and temps vary, so watch it!  *s/n: you can add a tsp of coconut oil to your pan as well, but you’ll have to adjust the nutritional stats accordingly.*

don’t want a sandwich?  plate your fillet up and pair it with some sides.  i made a sandwich cause i had plenty of Ezek bread to spare and sandwiches are fun to make, eat and take pictures of.

now, about these nutritional stats….i tend to make things way more difficult than they should be so there is prolly an easier way to do this.  i know there is.  and someone will comment on this post and make me feel really dumb.  i’m counting on you.  anyway,  i didn’t figure out how to do this before posting and didn’t want to wait. i totaled the ingredient list up, then divided it by 4 (fillets).  you never really use ALL the breading when you’re dipping stuff, you know? at least i don’t.  so you can’t include that in the total calories.  you really only use about 2-3 tbsp of the breading, if that.  so the stats below are a little higher than they should be cause it’s for 1/8th a cup of breading (dry + wet) + the tilapia fillet. i guess i could figure out what 2 tbsp of breading equals but my head hurts already.  so here are the stats for 1/8th a cup (includes both wet and dry ingredients).  did that even make sense?

serving:  1 crusted tilapia fillet

i love finding ways to eat more food!!!

i got wind of these corn thins via Facebook last week and picked some up at WF this past weekend as well.

i switched sides on ya.  rice cakes on the left, corn thins on the right.

 1 serving = 2 cakes

ingredients for both:

corn thins- whole grain popped corn, sea salt. (gluten and fat-free)

rice cakes- whole grain brown rice, sea salt.

verdict: eat 3 corn thins and STILL come out lower in every stat category compared with the rice cakes.  awesome!!  sure they are a little thinner, but still filling after being topped with some PB2, cottage cheese, or greek yogurt.

look what i found. oh just another item i wasn’t even looking for, a yogurt maker!!!

 i actually received this as a baby shower gift.  i sure do appreciate it!  perfect timing.

i was reading the instructions and all that and noticed one of the ingredients required to make yogurt is yogurt :shock: huh? so i have to go buy some yogurt to make yogurt. oh, ok.  riiight… SO, after i google a good homemade yogurt recipe, i’ll be trying my hand at *drumroll*

 almond yogurt!!!! i saw some at Whole Foods while i was there and had no idea almond yogurt even existed yet.  the nutritional stats were surprisingly high for one serving though.  i’ll see what i can come up with.

guess who had banana pancakes this morning? we all did. everybody. duh :lol:

Chiso tackled his three and so did i.

my random lunch sandwich today:

i just wanted to eat my cinnamon raisin Ezekiel bread really bad, lol. i threw some grilled chicken, cheddar almond cheese, avocado and spicy mustard on it and it WORKED.  it fit my macros perfectly, too! that sweet and salty combo can’t be beat. i chilled on any fruit butter this time since the bread was already sweet though.

have you ever made homemade yogurt? 

le

grrrrrrrrrr

that’s my stomach rumbling!!!!

super hungry after this morning’s workout.  i had a filling, oatmeal protein shake for b-fast with my egg whites. recipe? but of course:

van-ban oat shake

the stuff:

  • 1 frozen banana

keep some handy in your freezer

  • 1 tsp sugar-free chocolate pudding (for flavor and texture, don’t really need it if ya don’t want it)

  • 1/4 – 1/2 cup oats - you might want to soak them for a few minutes in the almond milk if tasting some of the oat bits (kinda like pulp in orange juice) bothers you.  i liked the texture of my smoothie just fine though. (just boosting my blender’s self-esteem)

  • 1 cup almond milk

new flavor, haaaaay! coconut, yum. or the unsweetened vanilla will do just fine.

  • 1 scoop vanilla protein powder

  • 4-5 ice cubes

do this:

blend.

 slurp.

got it? were you really paying attention?  the blender was empty by the way, tee hee.

anyway, that went well with my egg whites, cheese, and salsa. and yes, that’s a cool whip tub. i have so many of them i’ve started to use them for tupperware. O_0

le

banana oat protein YUMmuffins

thanks a TON, Ogechi!!! a girl after my own heart. she knew i would be geeked over this recipe and she was exactly right. these muffins are great for breakfast or a snack.  Ogechi also makes a FANTASTIC black bean/sweet potato soup i can’t wait to share with you guys- she brought me buckets of it right after i got home from delivering my son.  she is just awesome like that and no you can’t have her cause she’s all MINE!

Banana Oat Protein YumMufffins (or bread!)
the stuff:
(Dry)
  • 1 cup whole wheat flour
  • 1/2 cup vanilla whey protein
  • 3/4 cup quick oats
  • 1 tsp cinnamon
  • 1 tsp baking soda
  • 1 tsp baking powder
  • 1/2 tsp salt
  • 1/2 cup toasted walnuts (toasting always makes a difference)

(Wet)

  • 1/4 cup  coconut oil (in solid form)
  • 1 whole egg 2 egg whites
  • 2 cup mashed ripe bananas (about 4 large bananas)
  • 1/3 cup unsweetened applesauce
  • 1/4 cup chia gel (mix together 9 tbsp water & 1 tbsp chia seeds then wait 10-15mins to turn into gel….it’s quite interesting to watch )
  • 1 tsp pure vanilla

do this:

preheat oven to 350 right now. also, go ahead and activate those chia seeds.  the chia seeds replace the oil & the butter- neither are used or needed in this recipe!
put them in a small separate bowl and add the water.
 measure out all dry ingredients in a bowl MINUS the walnuts. *tip* swirl it around a few times with a whisk to combine & break apart all the ingredients. set aside.
in another bowl, mix coconut oil, eggs, bananas, applesauce, chia gel & vanilla till well combined.  here’s another *tip*- make sure your wet ingredients are room temperature so your coconut oil doesn’t harden on you when you mix them together.
Ogechi told me this stuff made a world of difference in the flavor department for these muffins.  i found it in WF and prayed it was worth all 7 dollars. it was.
 be sure you buy it in solid form.  looks just like hair grease.
keep adding..
my bananas weren’t super ripe, but if yours are, mash them all up.
i left my batter a little chunky, of course.
gently mix the dry ingredients into the wet ingredients till everything is combined. do not over mix!
fold in walnuts aaaaaaaaaand (optional): 1/4 – 1/2 cup chocolate chips! will do that next time..don’t have any right now:(
pour in a greased loaf pan or do muffins. this recipe makes 12 large muffins or 18 medium ones. top with any leftover nuts and bake.
i pulled the muffins out after about 20 minutes- look at those fresh banana chunks.
it was SUCH a beautiful Houston day! we were invited to my friend Joanna’s potluck party in the park and the muffins were perfect timing.  SO, because we were going to a party, i added some buttercream frosting on top and more toasted walnuts!! otherwise, no party, no frosting.  keep them clean.
happy birthday, Joanna! have a muffin!
or three. they’re guilt-free!
i hope YOU enjoyed your st. paddy’s day as much as i did!
how did you celebrate for st. paddy’s day this year?
le