Monthly Archives: March 2014

Banana Pancakes (gluten-free, 100% whole grain, dairy-free)

Who is hungry for pancakes? These banana pancakes are gluten-free, 100% whole grain and completely sweetened with bananas, and taste amazing! I add a bit off honey, a bit of peanut butter, and a few dark chocolate chips!

banana pancakes

Banana Pancakes (gluten-free, 100% whole grain, dairy-free)

Ingredients

3 small or 2 medium overly ripe bananas (270 grams / 9.5 ounces), mashed
2 tablespoons coconut oil or butter, melted
2 teaspoons lemon juice
2 teaspoons vanilla
2 eggs
1 cup (95g) oat flour (gluten-free oat flour, if needed)1
½ teaspoon baking soda
½ teaspoon salt
1 teaspoon ground cinnamon
¼ teaspoon ground nutmeg
Directions

In a large bowl, combine the wet ingredients (bananas through eggs) and stir until well combined.
In a medium sized bowl, mix together all of the remaining ingredients.
Pour the dry ingredients over the wet and stir just until combined. There might still be some lumps.
Let the mixture sit for 10 minutes.
Heat a non-stick pan over medium-low heat. Spray it lightly with cooking spray or lightly butter it.
Pour ¼ cups of batter onto the pan and cook for 3-4 minutes until bubbles start to form around the edges of the pancake.
Flip it and cook for another minute and a half or so or until golden brown on the bottom.
Continue with the remaining batter and serve the pancakes immediately.
Cover and refrigerate any leftovers for up to 4 days.

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Low Calorie Frozen Yogurt “Cupcake”

cupcake

Craving Ice Cream but not the Calories? These Frozen Yogurt “cupcakes” are made with Greek yogurt, fresh strawberries, and bananas. Each mini ice cream cupcake is only 30 calories, but offers three grams of protein. Yummy!

INGREDIENTS

9 ounces vanilla Greek yogurt
8 strawberries
Half a ripe banana
1 teaspoon mini chocolate chips

DIRECTIONS

Place 12 mini silicone baking cups on a tray

Fill each of the cups halfway with yogurt, using one six-ounce container.

Puree the strawberries and banana. Add a small spoonful to each cup, so no white is showing.

Add a dollop of yogurt to each cup using the last three ounces of yogurt.

Sprinkle a few mini chocolate chips on top of each cup. Refrigerate for an hour

Remove from the freezer and allow to thaw for 10 minutes to thaw out and ENJOY!

Healthy Peanut Butter Cups

pb

Who loves Peanut Butter Cups but hates all the calories?

Well here is a great alternative

Recipe

1 (9 oz.) bag sugar free chocolate chips about 1/2 cup peanut butter (add more if you prefer) liquid stevia, optional to sweeten PB

Step 1

Place chocolate in a pan on the stove top or heat in the microwave for 20 seconds, then stir, repeating until chips have melted. Let chocolate cool slightly.

Step 2

Transfer chocolate to a piping bag, cut the corner off a sandwich bag, or use a small spoon to scoop melted chocolate into a mini muffin tin or baking cups.

Step 3

If a sweet peanut butter center is desired (think Reese’s), add a few drops of liquid stevia to taste and stir to combine.

Step 4

Spoon or pipe a peanut butter center on top of the bottom layer of chocolate.

Step 5

Spoon or pipe a layer of chocolate over the peanut butter. Place in the freezer for 30 minutes to harden.

Step 6

Enjoy

Strawberry Pancakes

strawberry

Good morning and happy Sunday.
I just wanted to share this quick and easy clean alternative pancake recipe. Enjoy your day
Find more recipes and ideas on my new facebook page: http://www.facebook.com/cleantreatsandeats

Ingredients:
7 medium strawberries, stems removed and quartered
2 TBSP water
—–
1 1/4 c gluten free oat flour
2/3 c unsweetened applesauce
2/3 c coconut milk (or unsweetened almond milk)
1/2 c unsweetened, plain 2% greek yogurt
2 egg whites
1 tsp vanilla extract
1/4 tsp baking powder

Directions:
1. In a medium saucepan, put strawberries and water on medium to medium low heat and bring to a boil. Stir occasionally to prevent sticking or burning of your strawberries.
2. Cook strawberries for 4-5 minutes until strawberries are very soft and begin to breakdown, resembling strawberry jam.
3. While this is cooking combine dry and wet ingredients (in second list) in a large bowl with a whisk.
4. Remove strawberries from heat and using a fork to gently mash the strawberries.
5. Now combine the strawberries with pancake mix (step 3).
6. Cook pancakes like you normally would griddle or stovetop.

Enjoy!

Makes approximately 15 – 3″ diameter pancakes.
Serving size is approximately 5 pancakes.

(Per serving)
Calories: 282
Carbs: 43g
Protein: 15g
Fat: 5g

Guilt Free Clean Red Velvet Cupcakes w/ Cream Cheese Frosting

Want a cupcake minus the guilt?

Want a cupcake minus the guilt?

Ready in 45 minutes, plus overnight refrigeration • Makes 24 mini cupcakes

Ingredients

Red Velvet Cupcakes

1 1/4 cups whole wheat pastry flour
1/4 cup Sucanat, finely ground
3 tbsp raw cocoa powder
1 tsp baking powder
1/4 tsp coarse sea salt
1 cup beets, steamed and cooled
1/2 tsp vanilla-flavored liquid stevia (try: SweetLeaf Liquid Stevia Sweet Drops in Vanilla Crème)
2 tbsp raw honey
1/3 cup coconut butter
1 whole egg
2 egg whites
10 drops natural red food coloring liquid
1 cup Greek yogurt + 1 tbsp lemon juice (combine and set aside to curdle)
1 tsp natural vanilla extract
1 tsp natural chocolate extract
Nonstick cooking spray
Cream Cheese Frosting

1 tbsp light coconut cream
2/3 cup fat-free cream cheese
1 tsp natural vanilla extract
1/4 tsp vanilla-flavored liquid stevia
1 tbsp raw honey
Seeds of 1 vanilla bean (optional)
Instructions

To make coconut cream, refrigerate coconut milk overnight, then scoop cream off the top when separated.
Preheat oven to 350 FF. Spray a mini muffin tray with nonstick cooking spray.
To make cupcakes, combine all dry ingredients in a large bowl and set aside.
Puree beets and all wet ingredients in a food processor.
Combine wet and dry mixtures. Stir gently to combine.
Spoon batter into mini muffin cups and bake 18 to 20 minutes, or until a toothpick inserted into the center comes out clean.
While cupcakes cool, combine frosting ingredients and spoon into a piping bag. Refrigerate until cupcakes are ready to frost.
Once cool, frost cupcakes and serve the same day they are baked.

Nutrients per serving (1 cupcake): Calories: 70, Total Fats: 3 g, Saturated Fat: 2.5 g, Trans Fat: 0 g, Cholesterol: 10 mg, Sodium: 75 mg, Dietary Fiber: 2 g, Total Carbohydrates: 12 g, Sugars: 5 g, Protein: 4 g, Iron: 0 mg

Breaking News!!

You know how excited I get when we launch a new product! Well I have been on the edge of my seat wondering what Chalene Johnson was up to and now I know!

Chalene Johnson is coming out with a new workout program and it’s PiYo. It’s not like any of our other programs! It’s Pilates, yoga, flexibility training, and it will build strength & have a cardio effect all in one. I have done PiYo classes before and LOVE them! The problem is being a full time working mom, it’s not easy to get out of the house and get to a class. Now I get to do something I enjoy, out of the comfort of my own home, and get in a great workout!!! BONUS

I will share more details as I get them

Email me at fitfabnh@gmail.com to get updates on the release date

Breaking News

Dessert………YUM

If you are anything like me you LOVE dessert. Years ago when my husband and I would go out to eat, I would save room and not eat my entree just so that I could fit in dessert. My food choices have changed a bit since then but not completely. For the most part I make healthy choices and fuel my body with the foods I need. However, I indulge too! I came across this recipes on Health.com and had to pass it on. If I can find a dessert that tastes great and is a better alternative I will certainly give it a shot. Try this recipe and comment what you think.

strawberry shortcake

Ingredients

1 tablespoon calorie-free sweetener
1 tablespoon cornstarch
1 cup orange juice
1/4 teaspoon vanilla or almond extract
1 1/2 cups sliced fresh strawberries (about 1 pint)
6 spongecake dessert shells (5-ounce package)
Preparation

Combine sweetener and cornstarch in a small saucepan. Stir in orange juice. Bring to a boil; cook, stirring constantly, 1 minute or until mixture is thickened and bubbly. Remove from heat, and stir in extract. Cool completely.

Combine orange juice mixture and strawberries in a bowl; stir gently. Cover and chill 30 minutes.

To serve, spoon sauce over dessert shells.

Tip: This luscious sauce is also good spooned over no-sugar-added ice cream, angel food cake, or fat-free pound cake.

Six ingredients are all you need for this quick and easy Strawberry Shortcake recipe. Store-bought individual cakes make prep time a breeze.

Yield: 6 servings (serving size: 1 cake and 1/3 cup sauce)
Nutritional Information
Calories per serving:
113
Calories from fat:
0.0%
Fat per serving:
0.9g
Saturated fat per serving:
0.3g
Monounsaturated fat per serving:
0.0g
Polyunsaturated fat per serving:
0.0g
Protein per serving:
2g
Carbohydrates per serving:
24.3g
Fiber per serving:
0.2g
Cholesterol per serving:
33mg
Iron per serving:
0.0mg
Sodium per serving:
169mg
Calcium per serving:
0.0mg