Zain’s Peanut Butter & Jelly Popsicles


For those of you who have been following my blog for awhile, you all know about my love affair with peanut butta & jelly and I realize that many of you share my obsession…

I have tried it in every which way so freezing it into a popsicle just had to be done.  These are the yummiest summer treat EVER.

Ingredients:

Peanut Butter Layer - 

1/3 Cup Organic Crunchy Peanut Butter

1/4 Cup Light Coconut Milk

1/8 Cup Unsweetened Almond Milk

1 Vanilla Pod (optional but amazing)

Stevia OR Vanilla Creme Liquid Stevia to Sweeten 

11/2 Frozen Banana

*You can also add a scoop of vegan vanilla protein powder if you want 

Strawberry Jelly Layer - 

1 Cup Organic Strawberries

1 Tsp Coconut Oil OR Coconut Butter

Directions:

1. Blend all ingredients for Peanut Butter Layer until smooth and pour into popsicle moulds about 1/3 way up.

2. Blend all ingredients for Strawberry Jelly Layer until smooth and pour into popsicle moulds until about 1/2 up.

3. Freeze for about 5 minutes without the stick, then pour the remaining Peanut Butter Layer ingredients to the top, place stick/mould cover in and freeze for 4-6 hours.

Skinny Monkey Cookies

These are super easy to make and absolutely delicious: gluten-free, sugar-free and vegan!  

*Makes 30 Servings

Ingredients:
  • 3 bananas
  • 2 cups old-fashioned oats
  • 1/4 cup creamy peanut butter
  • 1/4 cup unsweetened cocoa powder
  • 1 Tbsp cacao nibs (optional)
  • 1/3 cup unsweetened applesauce
  • 1 tsp. vanilla extract
  • Dash of cinnamon (optional)
Directions:

Preheat oven to 350°F.  Mash bananas in a large bowl, then stir in remaining ingredients. Let batter stand for approximately 20 minutes, then drop by teaspoonfuls onto ungreased cookie sheet. Sprinkle with cinnamon if desired. Bake 10-12 minutes.

Freezing Directions:

Cool completely, then place cookies in a freezer bag. Seal, label, and freeze.

Nutritional Information:

47 calories; 7.5 g carbs; 1.6 g fat; 1.5 g protein; 1.3 g fiber; 1 

(recipe adapted from onceamonthmom.com)

2

Zain’s Mixed Berry Stuffed Crepes


This recipe is inspired by the exactly how I have been feeling this weekend.  Wanderlust Festival 2012 has been an incredible experience so far and the day has only just begun.

Today I will be continuing my practice with Eoin Finn and doing an Awareness Hike with Clara Roberts-Oss so I was sure to once again make a grounding breakfast this time using quinoa (recipe to come).

For my mid-morning snack, I created these beautiful summer berry stuffed crepes to provide some extra energy after this mornings deeply releasing class.  These crepes are using what I believe, are the last of the juiciest local, organic summer berries that BC has to offer and boy are the sweeeeeet!!

Ingredients:

8 Organic Free-Range Egg Whites (3/4 Cup Organic Egg Replacer)

1/2 Scoop Sun Warrior Protein Powder

1/4 Cup White Canelli Beans

1/2 Banana

1/2 Tbsp Flax Seeds

1 Tsp Extra Virgin Organic Coconut Oil (divided)

7g Unsweetened Coconut

11/2 Tbsp Maple Syrup

Filling:

1/2 Cup Organic Blueberries

1/8 Cup Organic Blackberries (I used freshly picked berries)

1/4 Cup Organic Raspberries

1/4 Cup Organic Strawberries

3-4 Organic Cherries

1 Tbsp Natural Berry Jam Of Your Choice (I use Raspberry)

1/2 Cup Organic Greek Yogurt OR 1/2 Cup Organic Cottage Cheese (fat free) OPTIONAL (I use a 1/4 Cup combination of both)

5-10 Drops Vanilla Creme Stevia (or stevia/sweetener of your choice) OR 1 Tsp Raw Honey

**For dairy-free version, omit yogurt and substitute for 1/4 cup coconut milk + 1 Tbsp brown rice flour + 1/4 Tsp corn starch + 5-10 drops vanilla creme stevia (stir together and set aside)

Directions:

1. In a food processor or magic bullet, blend all ingredients for crepes except coconut oil and coconut flakes

2. Heat skillet with 1/2 Tbsp coconut oil and pour 1/2 of the mixture onto the pan. Grill for 2-3 minutes or until tiny bubbles appear and edges become slightly browned. Then flip.

3. Meanwhile, stir Greek Yogurt OR Cottage Cheese (or a combination of both) and/or vegan version with vanilla stevia/honey or sweetener

4. Repeat instructions to prepare second crepe and once the first is cooked, plate and then spread 1/2 of the yogurt mixture evenly over the crepe, sprinkle with coconut flakes and add 1/2 Tbsp jam of your choice and 1/2 fresh fruit.  Roll the crepe

5. Repeat above step with the second crepe.

6. Sprinkle remaining coconut flakes over the crepes and top with maple syrup.  Serve warm.

2
Eat Clean Diet Vegetarian Cookbook’s: Peanut Butter Chocolate Chip Backpack Kisses

Prep: 20 minutes | Cook: 0 minutes | Yield: 33 kisses

I am so excited to share this recipe with you today from Tosca Reno’s Eat Clean Diet Vegetarian Cookbook.

This is one of the most delicious recipes ever!!  Not to mention, it is an athlete’s best friend.  Easy to pack and store, quick to grab, nutrient dense and ooooohhh so delicious, they don’t call them kisses for nothing.

I made a few adjustments to the original recipe.  

Although I love the original recipe, I am a huge fan of the combination of strawberries and peanut butter so instead of using the dried cranberries that the recipe calls for, I dried my own strawberries.  These are easy to do in a dehydrator or by thinly slicing the strawberries with a mandolin slicer and leaving them on parchment paper in the sun for 1-2 days.  

I also piped my own raw, unsweetened chocolate chips for this recipe using coconut oil and cacao powder.  

Click here to see how I tweaked this recipe to make a batch of Almond Butter Backpack Kisses

My substitutions are marked with an **

Ingredients:

½ cup (120 ml) old-fashioned rolled oats **I used uncontaminated oats (gluten-free)

¼ cup (60 ml) vegan unsweetened protein powder, as natural as possible  **I used brown rice protein powder + 1/8 tsp vanilla

2 Tbsp (30 ml) hulled hemp seeds

2 Tbsp (30 ml) flaxseed, cracked

¼ cup (60 ml) unsweetened dried cranberries **I used my own dehydrated strawberries 

¼ cup (60 ml) vegan semisweet natural chocolate chips **I piped my own raw chocolate chips using 2 Tbsp Extra Virgin Coconut Oil + 1/4 cup Cacao

Pinch sea salt *I used Himalayan Crystal Salt

1 cup (240 ml) all-natural peanut butter, sugar and salt free 

2 Tbsp (30 ml) brown-rice syrup, yacon syrup or pure honey **I used raw honey

Directions:

1. In a large bowl, mix together oats, protein powder, hemp seeds, flaxseed, dried
cranberries, chocolate chips and sea salt.

2, Add peanut butter and syrup or honey and mix together.

3. Using your hands, knead mixture together thoroughly.

4. Drop by rounded teaspoonful onto a baking sheet, or use a mini ice-cream scoop. Using your hands, roll
into balls.

5. Wrap kisses in squares of aluminum foil, twisting tops to seal, or store them
unwrapped in an airtight container.

Chill Out

Store in the fridge for up to two weeks, or in the freezer for up to one month.

Zain’s - The Best Granola I Have Ever Made In My Life Reicpe (5 Different Flavours):

Yesterday was a pretty incredible day: after my Lululemon shoot, 13km run and receiving a very personal email from one of my mentors (who is also incidentally a superstar) about how much she is loving my work, I felt exhilarated but was feeling pretty exhausted and had an insatiable craving for something nutty, sweet and crunchy.  

This probably means that it is moon cycle related, so I decided to do something about it and what resulted was the most amazing AND SIMPLE granola I have ever made, the recipe literally took me 10 minutes.  After the first batch turned out as awesome as it did, I went to town and created three different flavours of this insanely scrumptious granola, which are now in jars in my cupboard waiting to be spooned on top of parfaits and enjoyed in all sorts of naughty ways.  I had to share this immediately with you…

Below are the 5 varieties of granola that I made with the directions for all three at the bottom.

*All recipes make four 1/4 cup servings but the recipes work perfectly doubled.

*You may also add a scoop of Vanilla Protein Powder to most of these combinations to make a perfectly balanced snack or breakfast or serve with protein rich Greek Yogurt!

Zain’s Classic Peanut Butter Granola

*Makes four 1/4 cup servings

1 Cup (or 98g) Slow Cook Oats

2 Tbsp Crunchy Peanut Butter

2 Tbsp Raw Unpasteurized Honey OR Sugar-Free Butter Flavour Syrup

1/8 Tsp Natural Vanilla

1/4 Tsp Cinnamon

18g Roasted Unsalted Peanuts

Zain’s Almond Butter Granola

1 Cup (98g) Slow Cooked Oats

2 Tbsp Raw Unpasteurized Honey OR Sugar-Free Butter Flavour Syurp

1/8 Tsp Vanilla

1/4 Tsp Cinnamon

2-3 Drops Almond Flavouring (Optional)

1 Tbsp Flax Seeds

Zain’s Nutella Granola

1 Cup (98g) Slow Cook Oats

2 Tbsp Raw Unpasteurized Honey OR Sugar-Free Butter Flavour Syrup

2 Tbsp Hazelnut Butter

1 Tbsp Unsweetened Cocoa Powder

12 Hazelnuts (chopped or halved)

2 Tbsp Unsweetened Chocolate Chips (Optional)

Zain’s Coconut Granola

1 Cup (98g) Slow Cook Oats

2 Tbsp Raw Unpasteurized Honey OR Sugar-Free Syrup

1 Tsp Coconut Oil

15g Unsweetened Shredded Coconut (I use fresh)

15g Chia Seeds

Zain’s Pecan Pie Granola

1 Cup (98g) Slow Cook Oats

2 Tbsp Almond Butter

2 Tbsp Raw Unpasteurized Honey OR Sugar-Free Butter Syrup

16g Pecans (chopped or halved)

40g Dates (chopped)

1/4 Tsp Cinnamon

1/8 Tsp All Spice

1/16 Tsp Nutmeg

1/8 Tsp Vanilla

Directions:

1. Preheat oven to 325 degrees

2. In a small pot, heat honey or syrup and nut butter (depending on recipe) or coconut oil, this can also be done in the microwave for about 15-20 sec in a small bowl

3. Stir in spices such as cinnamon, vanilla, cocoa as well as and nuts, seeds, dried fruit or coconut (depending on your recipe choice)

4. Spray cookie sheet and set aside (can also use parchment paper)

5. Pour oats into the honey or syrup mixture until the oats are well coated and spread evenly over the cookie sheet

6. Bake for 4-5 minutes, stir and bake again for another 3-4 minutes until golden

7. Chocolate chips can be added at the end or during baking, after granola is stirred

Zain’s *To Die For* Cookie Dough Dip

If you’re at all like me, you would pretty much do anything for a big bowl of cookie dough and a spoon but who really wants to deal with the aftermath of a million calories, the sugar roller coaster and well, the reality…who the hell is going to stop at a 1/4 cup portion anyway?

I was craving cookie dough like there was no tomorrow, so I decided to invent a healthy cookie dough dip to enjoy during the Grammy’s.

From start to finish this recipe takes about 5 minutes.  

Yes, I know this probably sounds really ambitious to you on your Sunday afternoon but seriously, you can have a bowl full of healthy cookie dough in 5 minutes…no joke.

Ingredients:

1 1/2 Cups (1 BPA Free Can) White Cannelli Beans 

11/4 Cup Medjool Dates (pitted and soaked in warm water)

1/4 Cup Almond OR Peanut Butter

11/8 Tbsp Natural Vanilla

10-20 Drops Vanilla Creme Stevia (Optional, or sweetener of your choice)

1 Vanilla Pod (optional)

1/8 Tsp Himalayan Crystal Salt

1/8 Tsp Baking Soda

1/4 Cup Unsweetened (Sugar-Free) Dark Chocolate Chips

11/2 Tbsp Unsweetened Almond Milk 

1/8 Cup Oats

1/2 Scoop Vanilla Protein Powder (optional)

Directions:

1. Soak dates in boiling water for 2-3 mins

2. Strain dates and blend all ingredients (except chocolate chips) in your food processor until smooth

2. Fold in chocolate chips 

3. Refrigerate for a few mins if desired (mine didn’t make it to the fridge)

**Note, this can be spread/added to EVERYTHING from pancakes to oatmeal 

Zain’s Cheesecake Spread with Strawberry & Raspberry Coulis

I brought this mess of a dessert to a friend’s place a couple days ago.  She is used to seeing my perfectly crafted, aesthetically pleasing creations so she was a little surprised when I uncovered what appeared to be this heaping plate of strawberry-raspberry coulis covered mush.

Given that she trusts my culinary instincts she unzipped my baggie of homemake sweet oat-flax crackers (recipe to come) and dipped away.  Needless to say (well, quite frankly it could have gone both ways) she was blown away and insisted that I share the recipe.

Using the last of my farm harvested organic strawberries and raspberries to make this divine little creation, I have fallen in love with the idea of cheesecake spreads…genius right?  

Ingredients:

1/4 Cup Fat Free Cream Cheese (softened

3/4 Cup Fat Free Plain Greek Yogurt

1/4 Cup White Cannelli Beans

1 Tsp Natural Vanilla Extract

1 Vanilla Pod (optional)

1-3 Tsp Vanilla Creme Liquid Stevia OR 11/2 Tbsp Raw Honey OR Sweetener of your choice

11/2 Tsp Cacao Butter (melted)

**Note you may also add 1/2 scoop of Sunwarrior or Vanilla Whey for a higher hit of protein if you wish

Strawberry-Raspberry Coulis

1 Cup Organic Fresh or Frozen Strawberries 

1 Cup Organic Fresh or Frozen Raspberries

1 Tbsp Natural Strawberry Jam

1 Tbsp Natural Raspberry Jam

1/4 Cup Water

1 Tbsp Coconut Sugar OR 2 Packets Stevia OR Sweetener of your choice (I don’t use a sweetener)

Directions:

1. Bring a sauce pan with water to boil over low heat, add strawberry and raspberry jam and sweetener of your choice.  Simmer for 3-5 minutes then add fresh or frozen strawberries and raspberries.  Allow to cook for another 3-5 minutes on low heat, remove from heat and chill in fridge.

2. Meanwhile, in a food processor, mix all ingredients for cheesecake spread until completely combined. 

3. Transfer to a glass dish, cover tightly with saran wrap and refrigerate OR freeze overnight.

4. When ready to serve, top with chilled coulis and serve with your choice of fruits or healthy whole grain breads or crackers.

Zain Super Quick and Easy Sweet Potato Chips

Ok so let me start by saying that the microwave is totally not my scene.  

Well, there was one moment this summer where I did come into contact with one after our truck got stranded on the highway and we were miles away from town on our way home from a road trip.  It was meal time and all I had with me in the cooler was protein powder, about a cup of left over quinoa, maple syrup and egg whites.  We were planning to stop at a restaurant that I knew was able to make clean omelettes but were were miles from it and I had to think quick.  The closest and only place that sold food was a rank little gas station with nothing but twinkies, processed foods, dehydrated meats and other items comprising of a fit girl’s worst nightmares.

Then, as though a light from heaven was shining down, there it stood.  The microwave.  Quickly, into my little tupperware filled with quinoa, I measured out some egg whites and maple syrup and used a little of the cinnamon that magically appeared next to the coffee maker.  I nuked the situation for about 2 minutes on high and low and behold, a clean meal appeared!!  I’m not going to lie and say it was delicious, only that it did the trick and I whipped up an equally minimalistic protein shake with coffee, ice and the vanilla whey that I had in my baggie.  The moral of the story is that the microwave saved the day, so I no longer s*&# talk them.

Right so back to the sweet potato chips and the microwave.  This recipe is a super quick and easy way to make sweet potato chips especially if you feel a snack craving come on and are about to reach for the Doritos.  

In literally 10 minutes, you can enjoy a hot bowl of sweet potato chips seasoned however you like (I enjoy mine with cinnamon) without succumbing to the processed crap.

Ingredients:

1 Sweet Potato

Clean Cooking Spray (I use coconut oil in a spray bottle, you can use canola as well)

2 Brown Paper Lunch Bags

Optional Ingredient Toppings:

Cayenne Pepper, Himalayan Crystal Salt, Sea Salt, Cinnamon, Rosemary, Coconut Oil 

OR A Clean Dip Of Your Choice (I make mine with Greek yogurt, garlic, paprika, green onion, Himalayan crystal salt and black pepper)

Directions:

1. Slice sweet potato or yam using a food processor or mandolin into very thin slices

2. Pat dry potato slices using paper towel to remove all moisture

3. Fold the paper bag like an accordion about 1/4 - 1/2 inch thick folds and place in a microwave safe flat dish

4. Spray the potatoes and sprinkle with spices or toppings to coat and place them in the folds of the bags.  Do not overlap potatoes or they won’t cook

5. Microwave on high for 5 minutes, remove, flip then microwave again for another 3-5 minutes checking on the chips to remove ones already cooked after the 3 minute mark

6. Allow to cool before eating…then…munch away!!!!

(photo courtesy of anna magazine)

Zain’s Spicy Roasted Buffalo Cauliflower (Vegan) & Healthy Blue Cheese Dip

Love Spicy Buffalo Chicken Wings but not into all grease or sodium?

Do I have a SOLUTION for you! This recipe rocks my world and I am sure that it will rock yours too, plus for all of you looking for a healthy Superbowl Sunday snack…this one is a surefire winner. 

Ingredients:

1 Head of Cauliflower (cut into florets) 

2-3 Tbsp Buffalo Wing Sauce of Your Choice

1 Tsp Grapeseed Oil 

1 Tsp Garlic Powder

1 Tsp Chili Powder

1 Tsp Paprika 

1/2 Tsp Crystal or Sea Salt

Directions:

1. Preheat oven to 425 degrees

2. Combine Buffalo sauce, oil and all spices in a bowl

3. Toss cauliflower florets in the sauce mixture (be sure that all pieces are coated well) and spread out over a baking sheet (I lined mine with parchment paper)

4. Bake for 20-22 minutes until browned and crispy, serve with celery sticks and/or Zain’s Healthy Blue Cheese Dip!

Healthy Blue Cheese Dip (non Vegan)

Mix all ingredients together:

1/2 Cup Organic Fat-Free Greek Yogurt

1oz Organic Blue Cheese

Juice of 1/4 Lemon

1/4 Tsp Onion Powder

1/4  Tsp Garlic Powder

Crystal or Sea Salt & Pepper to Taste

Oxygen Magazine’s High Protein Chocolate Chip Cookies!

It’s been a long week…and I’m baking up a batch of these delicious cookies for dessert tonight!  Who say’s fit girls can’t have it all? 

Fit tip: These cookies make a perfect morning or preworkout snack.

HIGH PROTEIN CHOCOLATE CHIP COOKIES
Ready in 45 minutes • Makes 38 servings

Ingredients:
1 ½ cups whole wheat flour *I sub for gluten-free oat flour
2 cups whey protein powder 
1 tsp baking powder 
2 tsp ground cinnamon 
1 ½ cups low-fat, small-curd cottage cheese 
½ cup honey 
¼ cup canola oil 
1 egg
2 tsp vanilla extract 
1 cup rolled oats 
½ cup semisweet chocolate chips 
½ cup walnuts, chopped 

Instructions:
1.    Preheat oven to 350 degrees. 
2.    Combine the first 4 ingredients in a large bowl and mix with a fork. 
3.    In a separate bowl, combine the next 5 ingredients and whisk together with a fork or an electric mixer. 
4.    Add wet ingredients to the dry and mix with a fork. Mix in the oats, chocolate chips and walnuts. 
5.    Drop by teaspoonfuls onto an oiled or parchment-paper-lined baking tray. Bake 12 minutes until the cookies are slightly brown on top. 

Nutrients per serving (2 cookies):

 
Calories: 99, Total Fats: 3 g, Saturated Fat: 1 g, Trans Fat: 0 g, Cholesterol: 6 mg, Sodium: 72 mg, Total Carbohydrates: 11 g, Dietary Fiber: 2 g, Sugars: 5 g, Protein: 7 g, Iron: 0 mg

Big ‘ol bowl of love:

Guava, banana & raspberry ice cream puree with a scoop of vegan @sunwarrior vanilla!
Topped with chia seeds, pumpkin seeds, almonds, strawberries and coconut 😋

The perfect raw, vegan, healthy, organic power snack!

You can sub the harder to find fruits such as guava with another fruit of your choice ❤️

Zain’s Pizza-Style Egg Muffins

I love this recipe!  They are easy to make and great snacks to prepare for long days away from the kitchen.  I make a ton of them for road trips and will be making a couple batches for my trip this weekend.

* Adapted from Oxygen Magazine (see link for original recipe)

http://www.oxygenmag.com/Nutrition/Articles/Clean-Egg-Muffins.aspx

Ready in 40 minutes • Makes 12 servings

Ingredients:

  • Cooking spray
  • 4 Scallions, minced
  • 3 oz Black Olives
  • 6 Mushrooms
  • 1/2 Zucchini, shredded
  • 14 Egg whites
  • 4 Whole eggs
  • 2 Tbsp Pizza Sauce OR Tomato Paste (with 1 clove garlic,1/4 tsp oregano, pinch of salt)
  • 4 oz Low Fat Feta Cheese OR 2 Babybel Low-Fat Cheese Shredded
  • 5 Sun Dried Tomatoes Chopped
  • 1 Tbsp Home Made Pesto (See below)
  • Dash sea salt and pepper

Directions:

  1. Preheat oven to 375°F. Coat a 12-muffin tin with a little cooking spray to prevent sticking.
  2. Combine vegetables in a big bowl. Fill each muffin tin 2/3 full with vegetables.
  3. Whisk eggs and seasonings along with pesto and pizza sauce in a large mixing bowl.
  4. Use a 1/3-cup measuring cup to scoop egg mixture and pour slowly into each muffin tin. Egg mixture should fill tin the rest of the way. 
  5. Bake 30 minutes or until muffins have risen and are slightly browned.

Zain’s Home Made Pesto:

Ingredients:

1-2 Cloves Roasted Garlic

1 Bunch Basil

1/8 Tsp Brewers Yeast

1 tsp Extra Virgin Olive Oil 

Salt to Taste

Directions:

1. Mix all ingredients with mortar and pestal or blend in magic bullet.

Oxygen’s Power-Packed Chocolate Muffins

I love this awesome recipe from Oxygen Magazine, especially when I am craving chocolate! Below are a few of my personal adaptations to this fabulous muffin recipe making it gluten free.

Ingredients:
  • Non-stick spray oil
Dry Ingredients:
  • 1 1/4 cup whole grain oats
  • 1 cup whole wheat flour (I use 1 cup amaranth flour)
  • 2 tbsp unsweetened cocoa powder (I use raw cacao)
  • 2 tbsp whey protein powder (vanilla or chocolate)
  • 1 tsp baking powder
  • 1/2 tsp baking soda
Wet Ingredients:
  • 1 large egg
  • 1 cup unsweetened applesauce
  • 1/2 cup buttermilk (or 1/2 cup low-fat milk + 1/2 tsp white vinegar) (i use almond milk + vinegar in the same proportions)
  • 3 tbsp honey (i use 20-25 drops vanilla creme stevia)
  • 2 tbsp olive oil (i use extra virgin coconut oil)
  • 1/2 cup raisins (i use 1/2 cup of slivered almonds and 1/4 cup cacao nibs)
Instructions:
  1. Preheat oven to 350°F.
  2. Lightly spray a 12-cup muffin pan with oil and set aside.
  3. In a large bowl, mix together dry ingredients.
  4. In a medium bowl, whisk together wet ingredients.
  5. Make a well in the center of the dry ingredients and pour in wet ingredients all at once, stirring just until all dry ingredients are moistened. Stir in raisins.
  6.  Portion batter evenly into the prepared muffin cups. Bake 20 minutes or until tops spring back when lightly touched. Cool on a wire rack.
Nutrients per serving (Makes 12 muffins): 

 Calories: 182, Total Fats: 4 g, Saturated Fat: 1 g, Trans Fat: 0 g, Cholesterol: 20 mg, Sodium: 122 mg, Total Carbohydrates: 30 g, Dietary Fiber: 4 g, Sugar: 9 g, Protein: 8 g, Iron 2 mg

By: Linda Melone; Photography by: Peter Chou

Peanut Butter Chocolate Dipped Banana Bites

I love this quick and easy recipe that makes for an awesome dessert or after school treat.  This is my healthy and high protein spin for all you peanut butter-banana-chocolate loving fitblrs out there!

Ingredients:

1 Large Organic Banana (not overly ripe, cut into three)

1/4 Cup Unsweetened Chocolate Chips (melted in a bain marie, glass bowl over pot of boiling water) OR make your own chips by adding 3 Tbsp Cacao + 1 Tbsp Cacao Butter melt the butter and stir in the powder.

1/8 Cup Zain’s Best Ever Granola OR Unsweetened Coconut OR Ground Nuts

3 Tbsp Peanut Butter (divided into three parts)

11/2 Scoop Sunwarrior OR Vanilla Whey Protein Powder (divided into three parts)

1 Tsp Honey OR 1 Packet Truvia OR 5 Drops Liquid Vanilla Creme Stevia

Directions:

1. Hollow out your banana.

2. In a bowl, mix protein of your choice, sweetener of your choice and peanut butter until well combined.

3. Dip the end in melted cacao and roll in granola, nuts or coconut and place on parchment sheet.  Place in the fridge for 5-10 minutes until chocolate hardens.

4. Remove from fridge and fill with peanut/protein mixture, serve immediately

**Note this recipe works amazing with almond or cashew butter as well!

Original recipe and photo credit: Just Eat Real Food

Zain’s Sweet and Salty Roasted Chickpeas

Got the munchies?  Check out my clean eating twist on roasted chickpeas! 

Ingredients:

*makes 3 1/2 cup servings

1 Can Unsalted Chickpeas (I use Eden Organic)

2 Tsp Coconut Or Extra Virgin Olive Oil

2 Packets Splenda/Truvia OR 1 Tbsp Honey

1/8 Tsp Himalayan Crystal Salt

1 Tsp Cinnamon

1/4 Tsp All Spice

1/8 Tsp Nutmeg

Directions:

1. Preheat oven to 450 degrees and line a cookie sheet with parchment paper.

2. Rinse chickpeas and spread evenly over parchment paper. Bake for 28-30 minutes. 

3. Meanwhile, mix all remaining ingredients together in a bowl.

4. Remove roasted chickpeas from oven and toss in the mixture of remaining ingredients until well coated.

5. Serve warm or store in a jar for later!




Zain’s Homemade Vegan Pumpkin Soup

It really feels like autumn in my home after a trip to the pumpkin patch and my first autumnesque recipe.  This one is an oldie but oh such a goodie and is delicious served as a soup or over a bed of wild rice or quinoa.

So fire up the oven and get your sugar pumpkins roasting because this soup will fill you with all of the warmth and coziness of the season.

Ingredients

3 Cups Sugar Pumpkin (roasted) OR BPA-Free Organic Canned

1 Yam (roasted or boiled & peeled)

1/2 Cup Unsweetened Applesauce

2 Cups Organic Sodium-Free OR Homemade Vegetable Broth

1/2 Cup BPA-Free Organic Low-Fat Coconut Milk

1 Tbsp Coconut Butter

2 Garlic Cloves (minced)

1” Fresh Ginger (minced)

1/2 Onion (sliced)

1/2 - 1 Tsp Cinnamon

1 Tsp Curry Powder

Dash of Braggs

Himalayan Crystal Salt & Ground Pepper To Taste

Directions:

1. If roasting pumpkin and yam, preheat oven to 400F and roast until soft.

2. Melt coconut butter in a pan and sautee onions, garlic & ginger.

3. In a blender or Vitamix, puree all ingredients until smooth and heat in a saucepan if you require.  Top with fresh herbs, pumpkin seeds, coconut cream, slivered almonds etc.

***You may also add all ingredients to your crockpot and cook on low for 6 hours then blend :D

3

Zain’s Raw Nutella

Raw chocolate + hazelnuts = my idea of heaven and I know that I’m not alone out here.

This is my raw, delicious and healthy recipe for the classic favourite Nutella.  I have many chocolate-hazelnut recipes on my blog and website but I realized that I have never shared this recipe with you and it’s one of my favs.

I normally whip up a batch of this every week or so and in my place and use it as a healthy spread on pancakes, sprouted breads or crackers and with fruit.

I have also been known to barbecue with this spread adding red chilli powder to it and marinating tofu or other proteins in it…it’s pretty amazing…the South and Central American cultures were definitely onto something here.

***Note, this recipe tends to disappear pretty quickly so I am not actually sure how long it keeps refrigerated but my guess is that it stays for at least a couple of weeks.

Ingredients:

1 cup Raw Cacao Butter (I use Organic Lives Brand)

1 cup Cacao Nibs

21/2 Tbsp Raw Cacao Powder

2 cups Organic Hazelnuts (soaked for at least a few hours and rinsed) OR 1/2 Cup Organic Hazelnut Butter

1 Tbsp Liquid Stevia, 1/8 Cup Stevia OR 1/4 Cup Agave OR Raw Honey OR Sweetener of your choice

1/4 Tsp Pink Himalayan Crystal Salt


Directions:


1. Place measured cacao butter in a warm place next to the stove or in the sun and allow to melt.



2. Using a food processor combine all ingredients, including melted cacao butter and blend until completely smooth. 



3. Store in a glass mason jar or other glassware and refrigerate.


***Note, you may top this with chopped hazelnuts for a crunchy Nutella (I have not included this in the recipe value)


1 Serving = 1 Tbsp

Grilled Zucchini & Goat Cheese Rollatini with Raisins & Pistachios

After purchasing a bunch of organic zucchini at the market this morning and some fresh low-fat goat’s cheese from my friend’s farm, I had all of the right equipment to make one of my favourite snacks from Clean Eating Magazine!  Super easy, healthy and delicious, these little snacks are a great accompaniment to a grilled protein of your choice.

INGREDIENTS:
  • 1/2 cup unsweetened raisins
  • 6 medium to large zucchini, sliced 1/4 inch thick lengthwise (2 lb)
  • Olive oil cooking spray
  • 8 oz goat cheese, softened (I used low-fat goat’s cheese)
  • 1/2 cup shelled, toasted, unsalted pistachios, roughly chopped
  • 1 tbsp fresh lemon juice
  • 2 tsp lemon zest
  • 1 tbsp finely chopped fresh mint
  • Fresh ground black pepper, to taste
Directions:
  1. In a small bowl, add raisins and cover with warm water. Set aside.
  2. Preheat grill to medium. Working in batches, lightly mist both sides of zucchini slices with cooking spray. Grill for about 3 minutes per side, until softened and lightly charred. Remove and let cool.
  3. Drain raisins and roughly chop. Add raisins to a medium bowl with goat cheese, pistachios, lemon juice and zest and mint. Stir and season with pepper.
  4. Place 1 slice zucchini on a work surface. Spread 1 tsp goat cheese mixture onto zucchini, then roll up securely. Transfer to a serving platter, standing up or seam side down (they will stay closed on their own). Repeat with remaining zucchini and goat cheese mixture. Serve chilled or at room temperature. Do not chill for more than a couple of hours.

Nutrients per rollatini: Calories: 42, Total Fat: 2.5 g, Sat. Fat: 1 g, Monounsatruated Fat: 1 g, Polyunsaturated Fat: 0.5 g, Carbs: 3 g, Fiber: 1 g, Sugars: 2 g, Protein: 2 g, Sodium: 29 mg, Cholesterol: 3 mg

OXYGEN MAGAZINE’S

Peanut Butter Protein Balls - By Tiffani Bachus

*These looked amazing, I haven’t had a chance to make them yet but I thought these would make a great treat for Women’s Day!  Easy to make and a great clean treat for your best girlfriend!

Ready in 5 minutes • Makes 14 servings 

Ingredients:
  • 1/3 cup natural peanut butter
  • 1/4 cup honey
  • 1 scoop chocolate whey protein powder
  • 3 tbsp ground flaxseed
  • 3 tbsp dark chocolate chips, I would use unsweetened chocolate chips here
Instructions:
  1. Mix together all ingredients. Should be the consistency of Play-Doh. Roll into 14 small balls. Refrigerate to firm them up, overnight for best results. Enjoy!
Nutrients per serving (1 ball):

Calories: 84, Total Fats: 5 g, Saturated Fat: 1 g, Trans Fat: 0 g, Cholesterol: 3 mg, Sodium: 28 mg, Total Carbohydrates: 8 g, Dietary Fiber: 1 g, Sugars: 6 g, Protein: 4 g, Iron: 0 mg

Zain’s Chunky Banana Bread

Sink your teeth into a soft warm slice of my wholesome banana bread.  Your body will love you (this is a fabulous pre or post workout snack) and anyone who lives with you will be happy to wash all of the dishes AND do the laundry with the aroma of this baking in the oven.

Ingredients:

1 Cup Oats (ground)

1 Cup Whole Wheat Flour OR Brown Rice Flour/Gluten-Free Flour 

2 Mashed Bananas

15g Chia Seeds

1 Tbsp Flax Seeds

16g Soaked Walnuts

16g Pecans

1/2 Tsp Cinnamon

1/2 Cup Zain’s Granola (Optional for a little extra crunch)

1/2 Cup Apple Sauce

1 Tsp Extra Virgin Coconut Oil

1/4 Cup Unsweetened Almond Milk

1 Tsp Baking Soda

1 Tsp Baking Powder

1 Whole Egg

1/4 Cup Honey OR Agave Syrup OR Sugar-Free Maple Syrup

Cooking Spray

Directions:

1. Preheat oven to 350 degrees.

2. Mash all ingredients together in a bowl with a fork and mix well. and transfer into a sprayed 9X5 loaf pan. Batter should be thick and chunky, yet moist, if not, add a little more almond milk until the batter is moist.

3. Bake for 25-30 minutes until a toothpick comes out clean. Serve warm with a sprinkle of cinnamon and a touch of honey.

Text
Photo
Quote
Link
Chat
Audio
Video