Skinny Brownie - Chocoholic Bliss & Gluten Free

Yes, I am back with another recipe in a mug.  Well, not a mug exactly but a cute ramican.
I am always on the quest for something good and chocolate.  I recently saw a recipe for a 1 minute brownie on happyhealthymama.com.  It sounded great and she had tweaked it from a more fattening recipe to a decent lower calorie and fat dessert. 

I loved the idea but I wanted something that would be a grain free, gluten free chocolate wonder that cooks in only 30 - 40 seconds.
Here is my rendition:

This is pretty darn good.  I had to play around with it a bit, but the end result is super satisfying.

SKINNY BROWNIE

INGREDIENTS:

• 1 Tbs. Egg Whites or Egg Substitute
• 1 - 2 tsp. Coconut or Olive Oil (I find a bit more oil makes it more moist)
• 1/2 tsp. Baking Powder (add less if you want a gooier texture)
• 1 Tbs. Cocoa Powder (unsweetened)
• 2 packet of Stevia sweetener (Xylitol can be substituted but will ad 4 more carbs per packet)
• 1 splash of Pure Vanilla Extract
• 1 Tbs. of Almond meal (Flax meal can also be used)

DIRECTIONS:

• Add egg whites to mug
• Stir in baking powder with a fork making sure it is fully incorporated
• Add the coconut oil (it will break up and dissolve a bit)
• Add cocoa powder
• Add Stevia & a splash of the Vanilla extract
• Stir in 1/4 cup of Almond Meal
• Microwave for 30 - 40 seconds DON'T OVER COOK!

Some pointers about making the muffin:

• Be sure your baking powder is really fresh (use less, just a pinch if you want a gooey brownie)
• You can use either coconut oil or olive oil
• Add nuts if desired
• If you cut out the Xylitol and just use Stevia you can save a whopping 8 carbs.

CARB & SUGAR INFO: 14 Carbs, 1g Sugar
Almond Meal - 1 carbs, 1 sugar per 1 Tbs. serving
Xylitol - 4 carbs, 0 sugars per serving
Cocoa Powder - 3 carbs, 0 sugars
Egg Whites - 0 carbs, 0 sugars
Baking Powder - 1 carb, 0 sugars
Vanilla Extract - 1 carb, 0.5 sugar
Coconut Oil - 0 carbs

Asparagus & Cheddar Cheese Quiche with Almond & Flax Meal Crust

Asparagus & Cheese Quiche with a Flax & Almond meal crust!  Fabulicious!

Yes, folks, I am obsessing again. I am still enjoying making over some of my favorite recipes into gluten free, grain free delicious meals.

On Saturday I made an Almond meal crust for a broccoli & cheddar quiche. It was very good but the crust had the texture of a graham cracker crust and flaked apart much too easily. I originally added just butter and olive oil to the crust so it was no surprise that this happened.

On Sunday I decided to re-work the crust.  I used 1/2 ground flax meal & 1/2 almond meal.  I also added 1 egg.  The result was a more traditional crust that holds together.  So good!  Recipe below.

Broccoli Cheddar Quiche with an Almond Meal crust - Flaky & Good!

RECIPE- Asparagus & Cheese Quiche with a Flax & Almond meal crust

INGREDIENTS:
Crust:

• 3/4 cup Almond Meal
• 3/4 cup Flax Meal
• 2 Tbs softened Butter (Olive oil can also be used)
• 1 Large Egg
• pinch of salt

Filling:

• 3 Large Eggs
• 1 bunch of Asparagus, washed & cut into 1 inch pieces
• 1 medium onion diced
• 2 cloves fresh garlic minced or pressed
• Olive oil to saute the vegetables in
• 1/4 cup half & half (or cream)
• 1/4 cup ricotta cheese (low fat can be used if desired)
• 1/4 cup shredded cheddar + extra to sprinkle on top
• 1/4 cup shredded fontina (or any white cheese you have on hand)
• pinch of ground nutmeg
• pinch of salt
• pinch of pepper

DIRECTIONS:

• Preheat oven to 350 degrees F.
• In medium bowl, beat 1 egg with softened butter & salt. Mix almond meal & flax meal into the mixture.
• Knead until well combined and forms a ball.
• Press the mixture into a 9" pie pan.  Start by pressing the dough into the bottom and working it up to the sides of the pan.  It will take some time and work, but you will end up with a nice even crust.  You can make a decorative edge on crust if desired.
• Pre-bake crust in 350 degree oven for about 15 minutes to firm it up.
• While crust is baking, saute asparagus & diced onion in a small amount of olive oil until softened.  Set aside to cool a bit
• In a medium bowl beat 3 eggs & cream together.
• Add remaining cheeses & ingredients to egg mixture, seasoning to taste with salt an pepper
• Add the sauteed asparagus & onions.
• Pour this mixture evenly into the pre-baked pie crust
• Sprinkle the reserved shredded cheddar on top
• Bake for 30 - 35 minutes (or until firmed up and done)
• Cool for at least 25 minutes before serving.

Yields 6 Servings!

Note:  Based on eating a low carb low sugar meal this quiche is considered a healthy choice.  If you are trying to cut calories or fat then you can substitute lower fat cheese, milk & use an egg substitute to help this fit into your plan.  I love the idea of not using a flour crust which is usually my favorite part of any quiche.

If you wanted to make the broccoli version, just substitute 1 large crown of broccoli chopped in small pieces for the asparagus.  You can add any vegetables you like but be sure to saute them first before adding to the filling.

Tuscan Kale Salad with Pecorino Romano

I made this salad to go with my Salmon with White Wine & Shallots.  I was having lunch one day and had this amazing salad.  Whenever I go out to eat I always try to figure out what is in the recipe I am eating.  My friend Michele can attest to that, I have been doing it ever since she has known me.



This salad features the health benefits of Kale, raw sunflower seed kernels, golden raisins, tiny slivers of onion and the nutty rich flavor of Pecorino Romano cut into tiny cubes.  The flavors explode in your mouth and compliment each other nicely.  A wonderful experience awaits your taste buds!  This is sure to become a family or party favorite.

TUSCAN KALE SALAD

INGREDIENTS:

• 4 Cups of Kale washed and finely chopped
• 4 Tbs sunflower seed kernels
• 4 Tbs golden raisins
• 4 Tbs finely cubed (diced) Pecorino Romano Cheese
• 2 Tbs of thinly slivered (very fine) onion
• 2 Tbs Olive Oil
• Lemon Juice (1/2 small lemon)
• Rice Vinegar (just a few splashes)
• Salt & pepper to taste

DIRECTIONS:

• In a large bowl add Kale, sunflower seeds, raisins, onion, & Pecorino Romano cubes
• Squeeze lemon juice into salad and add Olive oil, vingar, salt & pepper
• Use your hands to gently toss the salad.  It is better to use your hands here as it seems to help coat and soften the kale a bit.
• That's it!  So easy and so good!  FABULICIOUS!

Fresh Atlantic Salmon With White Wine & Shallots & Tuscan Kale Salad

Yum, what a good dinner! 

I was passing by the fish counter at Sprouts Market and they had the most beautiful fresh Altlantic Salmon.  I bought a nice 1 1/2 lb fillet.  I wanted to do something special with it that would stay within my H.E.L.P. (Healthy Eating Lifestyle Plan), so I came up with a nice Baked salmon with white wine.  I happen to love the combination of wine & shallots so that was easy.  I added a bit of butter and instead of using flour as a thickening agent I used Arrowroot.  I will admit that my sauce came out a bit thicker than I wanted but the flavor is out of this world.

My daughter, Sarah, who hates fish gave it a taste and loved it, especially the sauce!  "Winner, winner, Vegan Chicken Dinner" (as my son Jaymie would say, lol!

The family was hovering waiting for this meal to be ready.  No one was disappointed. 
Here is the simple recipe:

INGREDIENTS:

• 1 - 2 lbs Salmon Fillets
• 1 - 2 garlic cloves
• Coarse Salt
• Olive Oil
• 1 Cup White Wine (dry is better)
• 2 Tbs Butter
• 2 Tbs finely chopped shallots
• 1 - 2 tsp Arrow Root (or 2 tbs flour)
• Pepper

DIRECTIONS:

• Preheat oven to 425 degrees F
• Lightly coat salmon with olive oil
• Sprinkle with coarse salt
• Mince garlic or use garlic press and rub the garlic on top of the salmon fillet
• Bake for 15 - 20 minutes (do not overcook)
• When salmon is about halfway done, prepare the white wine sauce:
• Add 1 cup of wine, 2 Tbs Butter, 2 Tbs Shallots, & salt & pepper to taste in a saucepan
• Bring to a light simmer and reduce over low heat for about 10 minutes.
• To make the sauce thicker add a tiny bit of Arrowroot at a time until sauce is of desired consistency
• Move salmon fillet to a platter and spoon the sauce over it
• Watch it disappear ☺

This meal is terrific served with my Tuscan Kale salad Recipe:
http://bodyquestadventure.blogspot.com/2012/03/tuscan-kale-salad-with-pecorino-romano.html

Enjoy!

Beef with Roasted Chiles & Golden Peppers - Fabulicious

I am on Week 3, Day 3 of Jorge Cruise's "The Belly Fat Cure - Fast Track".  I have been having fun coming up with new recipes to satisfy my taste buds and keep my carb & sugar intake lower.  No Problem!  For lunch how about a nice serving of Beef with Roasted Chiles & Golden Peppers?

I roasted these Pasilla Chiles on my indoor grill. They were popping and crackling and they smelled so good!

Some Like It Hot! Jorge's Skinny Muffin Gets Some Flava'

OK, So by now I am sure you have figured out that I tend to obsess over certain things.  Food is one of them.  I am constantly trying to find new ways to make over great recipes.  I love chocolate and on the opposite end, I also love foods that are spicy & sassy!

One of my favorite things to eat is Jalapeno Cheese "Anything".  So why not?  With a few minor adjustments this simple skinny muffin can be any flavor you want.

FABULICIOUS!

Ooh La La, Spice Up My Life!

This muffin cooked up super light and fluffy!  It was also very, very moist!  I used almond meal instead of the flax meal and it had a very nice "corn meal" texture which was perfect for this savory muffin.  I substituted egg whites for the whole egg.

Jalapeno Cheddar Skinny Muffin:

INGREDIENTS:

• 3 Tbs. Egg Whites or 1 Whole Egg
• 1 tsp. Olive Oil
• 1 tsp. Baking Powder
• 2 Tbs Shredded Cheddar Cheese
• 1 Tbs Sliced Jalapenos, or more (the nacho slices in a can or jar)
• 1/4 cup of Almond meal (Flax meal can also be used)

DIRECTIONS:

• Add egg whites to mug
• Stir in baking powder with a fork making sure it is fully incorporated
• Add the olive oil
• Stir in 1/4 cup of Almond Meal
• Stir in the Cheddar Cheese
• Fold in the Sliced Jalapenos
• Sprinkle a bit of shredded cheddar on the top
• Microwave for 50 - 55 seconds

CARB & SUGAR INFO: 8g Carbs, 0g Sugar
Almond Meal - 6 carbs, 1 sugar per 1/4 cup serving
Cheddar Cheese -  0 carbs, 0 sugars
Jalapenos - 1 carb, 0.5 sugar
Egg Whites - 0 carbs, 0 sugars
Baking Powder - 1 carb, 0 sugars
Olive Oil - 0 carbs, 0 sugars

DIET is a 4 Letter Word! HELP is on the way!

D.I.E.T. - Good heavens it has the word "die" in it!  Not my idea of fun.  I always cringe inside when people ask me "How's your diet going?"

Let's learn to give this a new spin and call it a Healthy Eating Lifestyle Plan or H.E.L.P.
There...isn't that better?  Help...say it...Help.  We all love help, right?  A simple Healthy Eating Lifestyle Plan! 

Life is beautiful, and so are you.  Life should be enjoyed.  Food should be a beautiful experience not a punishment.  If you don't like green beans, don't eat them!  Simple!

DIET vs. HEALTHY EATING LIFESTYLE
It is so true that weight loss really begins with the "diet" (ugh, there I said it), but I am using this term as the basic definition of: Diet:The kinds of food that a person, animal, or community habitually eats.  I have never been a fan of the word "diet". When the experts make statements that your weight loss begins with your diet, they mean you have to cut out all of the garbage you are eating and clean things up, not starve yourself. I feel that most people set themselves up to fail when they go on a "diet"! You are already telling yourself that this will be a short term adventure. Make a lifelong commitment to be conscious of what you are eating!

CALORIES IN vs. CALORIES OUT
Yes you need to consume less calories than you burn, creating a deficit, but starving yourself is not the answer.  Depriving yourself of food will make you go out of control and binge with a vengeance on all of those things you love so much.   Not to mention what it will do to your metabolism.  Going into starvation mode will only cause your body to hold on to all of those goodies you put in it when you finally binge. Sound familiar?  And how many times have you gone on a binge and then felt physically and mentally beaten when it was over?

If you are eating a healthy, clean balanced "diet" you will most probably automatically be in a calorie deficit because good, clean foods are naturally lower in calories and fat than the processed junk we find ourselves addicted to.  And think about it, if you get up and move a little you will burn even more calories creating an even greater deficit.  But if you continue to get most of your calories from "White stuff" (processed wheat and grains, sugar, etc) you can exercise until you drop and you won't see the results you desire.

FOCUS ON YOUR FOOD/SNACKS
We are all so guilty of mindlessly eating at times. You know what I mean...grabbing for that bag of chips, box of crackers, package of cookies, granola, ice cream, etc and going to town. I do believe it is OK to have these things within reason but it is of utmost importance to serve yourself a true portion and not just "eyeball" it, right?

CRAVINGS
I am not craving anything at this moment, but I do miss eating certain things. Jorge's plan is great at balancing your hormones and getting your insulin levels under control. I will be posting about cravings later and why they happen. It really is so simple once you understand it.

TRY A "CHEAT MEAL"
If you are finding it hard to stick to a rigid healthy eating plan and you are really missing eating certain foods then try giving yourself a cheat meal once every 5 - 7 days.

This means you can go have that nice dinner with your friends, or attend that luncheon or brunch. Don't go crazy, but eat those things you are missing. You don't want to undo all of your hard work by ingesting 7000 calories, right? But having a small piece of that cake you have been craving or a small serving of those Ravioli's from your favorite Italian restaurant won't kill you. But Jorge's original Belly Fat Program really let's you eat pretty much anything. Don't forget that if you take this route then you must also follow your healthy eating plan perfectly for the other 5 - 6 days! No excuses, lol.

GET UP & MOVE
You don't have to go overboard if you are not used to working out, but just get up and move. Take the stairs at your work, you can burn 100 calories by doing that. Park a few extra spaces away, let someone else have that really close spot at the mall. Walk! Break up your workouts into 3, 10 minutes sessions a day instead of 1 long session. Get a walking buddy and walk during your lunch break or go for a brisk walk first thing in the morning.

NEVER GIVE UP!
We all fall from time to time.  Let's really try to find out what is going on that is causing that constant falling back into our bad habits.  You can do this and learn to love it and love yourself.  So many good things to eat.  You just have to find ways to be creative with your meals.

Stick with me and have some great food and fun while we Live, Laugh & Love Life! Cheers!

Week 3, Day 1 Jorge Cruise's The Belly Fat Cure - Fast Track

Relaxation - So Nice!

Today was my off day for exercise!  It was so nice to relax and get some things done that I was falling behind on.  I have been doing well on Jorge Cruise's Belly Fat Cure Program. 

I will continue to follow the Fast Track program but I do plan to add back some of the grains like brown rice, quinoa and oatmeal perhaps 3 times a week in controlled portions to see how things go.

I will also continue to keep my sugar intake at 15g a day or less which is quite a challenge considering that almost everything we eat has some sugar in it.  I will allow myself to have a bit of fruit a couple of days a week to treat myself and my body.

I feel I am getting good results, but I want to be able to live as normal a life as possible and that means not restricting healthy foods forever.

It was my plan to try and balance my hormones and get my sugar under control.  I think it has worked!

Looking forward to a good day at school tomorrow!  We have a NASM Quiz on Program Design for workouts! 

Belly Good Almond & Flax Veggie Pizza

Who would have thought we could make pizza without flour? Since I started Jorge Cruise's "The Belly Fat Cure - Fast Track", I have had to find creative ways to eat all of those "carby things I love so much! So, last night I had to make Pizza for my family. I wanted pizza too, but since I am not eating grains or gluten I had to come up with something. I used 1/2 flax meal & 1/2 almond meal to make a decent crust. I think next time I would just use the almond meal but it tends to have a bit more fat in it and more calories. So...Here it is:

INGREDIENTS:

• 1 Cup Almond Meal
• 1 cup Flax Meal
• 1 Large egg
• 1/4 teaspoon sea salt
• 1/4 teaspoon baking soda
• 1 Tbs Olive Oil
• Water - small amount as needed. (Dough should be firm and a bit crumbly).
• 1/4 cup Low Sugar Tomato sauce (your favorite brand)
• Granulated Garlic
• Grated Parmesan
• Shredded Cheese (your choice of favorites, mix it up)
• Sliced vegetables: Bell Peppers, Onion, Mushrooms, Jalapenos, Olives, Meats, etc

Belly Good Pizza

DIRECTIONS:

• Press this dough into a lightly oiled cookie sheet
• Bake at 350 degrees for 10 - 15 minutes until slightly golden
• Add your low sugar sauce as needed
• Sprinkle a bit of Granulated Garlic on top of sauce
• Sprinkle a bit of Grated Parmesan
• Add Toppings - Bell Peppers, Mushrooms, Onions, Jalapenos, Onion, Meats (if desired)
• Add Shredded Cheese of your choice
• Bake again at 350 degrees until cheese is golden and bubbly!

Mmm Good! Makes 4 servings -