Monthly Archives: April 2014

Peanut Butter Yogurt Dip

This is such a fast and easy snack to whip up! I usually go for the apples, but you can use any fruit you choose

apple

Peanut Butter Yogurt Dip

Prep time: 5 minutes
Cook time: 0 minutes
Yield: 6 Servings
Serving size: 1 apple + 2 Tbsp dip

Ingredients

¾ cup plain non-fat Greek yogurt (your choice brand)
1 Tbsp honey
1 Tbsp natural peanut butter (or almond butter)
1 tsp vanilla extract
¼ tsp cinnamon
5 apples, sliced
Instructions

In a microwave safe bowl, melt peanut butter for 20 seconds. Stir in yogurt, honey, vanilla and cinnamon until smooth.
Slice apples
So easy and delicious!!!
Nutrition Information
Per Serving (1 apple + 2 Tbsp dip):

Calories: 139 Fat: 1g Carbohydrates: 30g Fiber: 4g Protein: 4g Sugars: 23g Sodium: 25mg Vitamin A: 2% Vitamin C: 14% Calcium: 4% Iron: 1%


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Raspberry Creme Filled Chocolate Candies *Vegan*

rasberrt creme

Ingredients

For the chocolate:
1 cup finely grated cacao butter
3/4 cup raw cacao powder
1/2 cup maple syrup, agave, or coconut nectar
2 teaspoons vanilla extract
Pinch of sea salt

For the raspberry cream:
1 (10-oz.) bag frozen organic raspberries, thawed
1/2 cup raw cashews, soaked for 2-4 hours
1/2 cup pitted dates
2 tablespoons ground chia seeds
2 teaspoons lemon juice
Pinch of sea salt

Instructions
1.To make the chocolate, gently melt the cacao butter in a double boiler over low heat or a dehydrator if you have one. Add the cacao powder, sweetener, vanilla, and salt. Stir thoroughly to combine, and set aside.
2.To make the raspberry cream, combine the raspberries, cashews, dates, chia seeds, lemon juice, and salt in a high-speed blender and blend until completely smooth. (At this point, you can strain the mixture through a fine-mesh sieve if you like, a blender does a good enough job at pulverizing the seeds that you don’t have to strain it.)
3.To assemble the candies, spoon the chocolate mixture into molds (for best results, use a shape with a good amount of depth) about 1/3 of the way full. Add a small amount of the raspberry cream to fill the mold 2/3 full. Add another spoonful of the chocolate mixture to fully fill the mold. Freeze for several hours or overnight, until completely firm.
4.The next day, when the candies are fully set, pop them out of the molds and enjoy!
5.These are best stored in the refrigerator or freezer


Special Announcement!

announement

Who wants to do this special ONE TIME 21-Day Shakeology FatZap with me & the FatZap experts?

Email me now at fitfabnh@gmail.com

Summer is 8 weeks away! This is an accountability group with support from me, my Coach (Jenelle Summers from the TurboFire videos) a Personal Trainer, a Nutritionist, and a figure competitor! It is complimentary to anyone who enrolls with me as a Coach OR get on Shakeology HD through me.

It starts May 12th and ends May 30 BUT the spots are filling up NOW. Email me today for more details.

Sign ups are through THIS Friday only!

You can also connect with me on Facebook http://www.facebook.com/kerribyersfitness

Grilling Time!

Grilling Season is Here

Grilling Season is Here

Summer is coming which means more and more households will be firing up their grills! Grilling is one of the most popular ways to cook food. And, you can still keep up with your goals while enjoying a yummy burger on the grill! Try this one out and let me know what you think 🙂

Chicken Avocado Burgers

Ingredients

1 pound of ground chicken
1 large ripe avocado – cut up into chunks
½ cup panko crumbs or any other bread crumbs
1 chopped clove of garlic
salt and pepper to taste

Directions

1. Toss the chunks of avocado, breading and garlic all together.
2. Blend mixture into ground chicken being careful not to mush up the avocado.
3. Form into 4-5 patties and grill until done


Peanut Butter Egg Shakeology Recipe

Who loves those little Reeses Peanut Butter Eggs that come out for Easter? I do BUT I have found a way to work the taste in minus the calories. Check out this amazing Shakeology recipe

Peanut Butter Egg


Chocolate Peanut Butter Pie

Chocolate Peanut Butter Pie

Chocolate Peanut Butter Pie

Peanut Butter Cup Pie Filling

1 1/2 cups peanut butter
2 cups plain or vanilla yogurt
Pure stevia to taste, or 1/3 cup powdered sugar
1/8 tsp salt
2 tsp pure vanilla extract
2 tbsp cocoa powder (10g)
2 tbsp pure maple syrup, agave, or honey
2 tbsp melted virgin coconut oil ( You can also top the pie with melted chocolate chips instead

Blend first 5 ingredients until smooth. Pour into your prepared pie crust and chill one hour (or more). In a small dish, stir together the remaining ingredients until a smooth sauce is formed. Spread over the chilled pie and refrigerate until chocolate hardens.

Chocolate Pie Crust ( this is gluten-free)

2 tbsp cocoa powder (or cacao powder)
1/2 cup raw cashews (you can also use almonds, walnuts, pecans, or macadamia nuts)
1/2 cup shredded coconut (unsweetened)
1/8 tsp salt
scant 1/2 cup pitted dates (8 small dates) (Raisins work too)
Combine all ingredients in a food processor and blend. Then put into an 8-in baking dish or aluminum pan. Using a piece of wax or parchment paper, press into the pan and pour desired filling on top or refrigerate until ready to use. (Sunmaid dates work really well and are softer) Also, you can probably use a blender if you do not have a food processor


Molten Lava Cake

Molten Lava Cake

Who loves that YUMMY Molten Lava Cake? The question is who doesn’t? Here are the nutrition facts on this dessert from Longhorn
YIKES!
Calories 1,100
Sodium 790 mg
Total Fat 40 g
Potassium 0 mg
Saturated 18 g
Total Carbs 171 g

For 1 dessert? No thank you! Swap it out for this recipes instead.

Molten Lava Cake ( My version)
(Nutritional Facts are at the bottom)

Makes 4
Prep Time: 10 minutes
Total time: 20 minutes

INGREDIENTS:

Olive oil cooking spray
1/4 cup plus 1 tbsp unsweetened cocoa powder
1/3 cup Sucanat
3 tbsp unsweetened applesauce
3 tbsp olive oil
1 egg
1 egg white
1/2 cup white whole-wheat flour
1 tsp pure vanilla extract

INSTRUCTIONS:
Preheat oven to 400°F. Lightly spray 4 4-oz custard cups or small ramekins with cooking spray.
In a medium bowl, combine cocoa powder and Sucanat; whisk in applesauce and oil.
In a small bowl, lightly whisk egg and egg white and add to cocoa mixture, whisking until smooth.
Stir in flour and vanilla until flour is combined completely; Try not to over mix. Divide mixture evenly among prepared custard cups, place on a baking sheet and bake for 9 minutes. Centers should be soft but sides firm. Invert cups onto serving plates; let stand a few minutes before removing cups.
Serve this Warm

Nutrients per 4-oz cake:
Calories: 250, Total Fat: 13 g, Sat. Fat: 2.5 g, Carbs: 32 g, Fiber: 5 g, Sugars: 17 g, Protein: 6 g, Sodium: 40 mg, Cholesterol: 32 mg


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