Flourless Chickpea Blondies

Want to find a way to incorporate your favorite seed or nut butter (such as my Espresso Seed Butter)?
This blondie recipe is easy, and pretty quick.  You can add chocolate chips if you want a more traditional blondie appearance or a more decadent taste, or omit the chips for a cleaner, healthier version (it's sweet enough as is in my opinion!).

This blondie is healthier and more filling than a traditional blondie, thanks to fiber and protein (not to mentions tons of nutrients and vitamins) in the chickpeas (or garbanzo beans if you prefer).
Depending on your nut butter or seed butter as well you'll be adding healthy fats and protein.  I adore the texture of pureed beans and desserts--they help lend that butter-like creamy melt-in-your-mouth quality.

Today's workout was a 11 mile run, and I don't like the idea of rewarding hard work with food (for some, that is a dangerous cycle!) but it is nice to replenish and fuel up with a protein-packed treat.

This recipe yields 9-12 little bars and is a healthy alternative to a processed granola bar or protein bar.  I do highly recommend enjoying treats on occasion as deprivation is never fun and rarely successful. What better way to satisfy a sweet tooth than a refined-sugar free, filling and nutritious option?  If I can leave you with my best health and wellness tip, it is this: move a little every day and enjoy some homemade clean eating!


Flourless Chickpea Blondies

Ingredients:

1 can garbanzo beans or chickpeas, drained and rinsed
1/2 cup Espresso Seed Butter or nut/seed butter of choice
1/3 cup pure maple syrup or raw honey
2 teaspoons pure vanilla extract
1/2 teaspoon baking powder
1/4 teaspoon baking soda

you can add a dash of sea salt if your nut/seed butter and beans do not have salt

Directions:

1.  Puree all ingredients until smooth.

rinse chickpeas and remove the skins

2.  Pour into a lined or greased 8" square pan.
3.  Bake at 350 F for 22-26 minutes, or until an inserted toothpick is clean.

4.  Cool 15-20 minutes on a wire rack before cutting and serving.

Chocolate Espresso Seed Butter

sunflower seeds, Shakeology, espresso, vanilla and sea salt = amazing!

Note: this makes a giant jar!  Halve the recipe for about 18oz of protein-packed caffeinated goodness

Shakeology Espresso Seed Butter

Ingredients:

4 cups sunflower seeds, roasted
2 tablespoons finely ground coffee beans
2 scoops chocolate vegan Shakeology
3 teaspoons pure vanilla extract
2 tablespoons coconut oil (optional)
3/4 cup to 1 cup water
1/8 teaspoon Himalayan Pink Sea Salt

Directions:

1.  If using raw sunflower seeds, roast organic raw sunflower seeds in the oven by baking for 25 to 30 minutes on a cookie sheet at 325 degrees, stirring often.

Alternately, use roasted sunflower seeds such as Trader Joe's.  While this is the faster option, I prefer the taste when I buy and roast organic raw sunflower seeds; and even at Whole Foods, it is cheaper when buying from the bulk bins.

2.  Grind coffee beans into a fine powder, or use instant espresso powder.

3.  Grind seeds in a large food processor.  Add in the other ingredients, adding the oil and water a little at a time.  Coconut oil may be omitted, but it will be chunkier and harder to spread.  Note: you may have to mix it for several minutes before the desired creamy texture is reached.

totally optional: 1/8 tsp or dash sea salt

Done!  If I may suggest an amazing snack: Shakeology Espresso Seed Butter spread on a brown rice cake with banana slices.  Better than any dessert or breakfast: filling and energizing!

Approx. nutrition value per tablespoon:

Nutrition Facts
Servings 30.0
Amount Per Serving
calories 84
% Daily Value *
Total Fat 6 g	9 %
Saturated Fat 1 g	6 %
Cholesterol 0 mg	0 %
Sodium 17 mg	1 %
Potassium 1 mg	0 %
Total Carbohydrate 3 g	1 %
Dietary Fiber 0 g	1 %
Sugars 1 g
Protein 5 g	10 %
Iron	1 %

Regaining Health & Wellness

This is a hard post for me to write only because it is extremely personal.  I want to share my story however, because it may help others get through what is a often secret, yet unbelievably common experience for women.

In early November, I lost a baby at 10 weeks.  I was confident I was going to reach the safety of the 12 week mark.  We had heard the heartbeat at about 7 weeks, and had cried with joy at the clear, strong sound that meant our weeks of injections and fertility appointments had succeeded.

When we went for the next appointment, we were blindsided.  The heartbeat we had heard before was gone, and we were met with a heartbreaking silence.  The fetus had stopped developing at 8 weeks, but my placenta was still growing, and my pregnancy symptoms had continued, lending me to believe I was still pregnant.  My coworkers and friends that saw me daily had even begun commenting that I was "showing."

After surgery to remove the fetus and placenta, I was at an extremely low point.  My husband and I were devastated, and I felt that my body had completely failed us.  Despite my doctor's insistence, I couldn't help but think it was entirely my fault.

Outside of immediate family, close friends and coworkers, nobody had known I was pregnant, and I was left with about 10 pounds of extra weight from fertility treatments and my brief pregnancy.  I felt unattractive and apathetic for days, but with the support of my husband and family and closest friends, I was able to gradually get back to my routine and add fitness back to my shattered life.

My hormones and thyroid however, took much longer to get back to normal, and I couldn't drop the last 8 pounds.  Though I took several days to feel hopeless and stuck in my unfamiliar body, with the encouragement of my husband and family I gradually began to run again, and incorporate the same things I'd always enjoyed physically before.  With every day that I made myself move a little more, and eat a little healthier, the better I felt.  Initially I had latched on to wine and sugary treats post-surgery, and I had felt like I "deserved" those extra snacks for what I had been through.  It took me awhile to realized what I deserved was to feel good again, and the only way to achieve that was to treat my body to good, whole foods and nutrition.  Combined with getting out more and exercising when I did opt to stay indoors with yoga or Pilates or a workout online, I felt not only my body change but my emotional health as well.

Some of the changes in my body took a long time to ebb away, and I found solace in articles online, and in the support of those closest me as I fought the frustration and sorrow.  With clean eating, regular workouts, and a shoulder to cry on, I gradually felt like me again.  Within several weeks, I was back to my pre-baby body and weight, and finally felt good physically.  As I write this, I'm finally in a good place--I've accepted that my body may or may not be able to conceive again, and I'm loving how I look now.  I feel stronger and leaner, and hope that I can inspire women in a similar situation, and women and men in any situation where they don't feel their best.  Eating clean and working out isn't just a temporary fix; it's a way of life that we can all benefit from.  That's not to say there isn't room for dessert or the occasional junky snack, though.  The occasional treat is great.  In fact, once you start eating clean, healthy desserts are what you'll crave anyways.

Just move a little every day, and acknowledge your body for what it is capable of.  Treat it well.  An overall commitment to leading an active healthy lifestyle with healthy food is what keeps me at my best, and not only physically, but emotionally and mentally too.  My body's wellbeing seeps into other area of my life, and I find that I am a happier, more confident person when I prepare a clean meal or go for a run, or emerge from the pool with my old lady aqua-jog belt strapped around my waist.

Thanks for taking the time to read my story, and I hope you or someone you know in a similar situation can find solace from my words.  In my experience, eating clean and staying active has changed many other venues in my life--my confidence and overall wellness as well, and I know it can for others, too.

My tip for today is hug those you love and thank your body by planning a clean eating meal, and get moving!

xo
Maiah
Running Girl

P.S. Here's a sneak peek of a no-bake cookie recipe coming up soon.  It is definitely one of my best yet!  Best of all?  It's great for a balanced hormone level.  I have PCOS and hypothyroidism and have learned to really focus on foods that are good for optimal hormone levels. Clean protein, healthy fats and healing spices are phenomenal for helping hormones, and this anti-oxidant packed treat has all of the above!  Once you start eating cleaner, treats like these that still make you feel good after you eat them will be even more desirable.  I promise!

No-Bake Cacao Seed Bars

Cheers to the weekend!  I developed these bars during a post-run mid afternoon slump when I was craving something sweet.  I'm on Day 6 of my Day 7 Eating Clean Challenge, and instead of abandoning my thus-achieved efforts, I wanted to reward myself while still staying on track.

Even better?  Enjoying one of these tasty morsels after Insanity's Insane Abs.  Oh Shaun T.  I love you and hate you.  But one of these for a light dessert is just what my body wants.

No-Bake Cacao Seed Bars

yields 9 bars

For an easy, decadent weekend treat without breaking your eat-clean commitment, reach for a saucepan, a spoon and an 8" pan.  There, you have all the items you need!  Through in the clean ingredients below (maple syrup is totally optional) and you have a nutritious, easy bar that you can stash in the fridge or freezer to enjoy as desired.  

Ingredients

1/2 cup sunflower seed butter (or any nut butter)

2 TBSP pure maple syrup (unless your nut butter has any added sugar)

2 TBSP coconut oil

1 cup gluten-free oats

1/2 cup unsweetened coconut

1/4 cup sunflower seeds

2 TBSP raw cacao powder

2 TBSP raw cacao nibs

1/2 teaspoon vanilla

1.  Melt sunflower seed (or nut) butter and maple syrup (optional) and coconut oil over medium-high heat, stirring.

2.  Remove from heat and stir in all other ingredients.

3.  Press into a wax or parchment paper-lined 8" pan and chill.  Cut into 9 bars and enjoy!

Nutritional breakdown below!

Nutritional Analysis:

Calories: 232

Fat: 17g

Potassium: 66mg

Carbs: 16g

Sugar: 3g

Protein: 6g

Vanilla Chia Protein Bites

I was craving a treat but wanted something that would keep me satisfied for hours and thus: the Vanilla Chia Protein Bites were born!  Eat a few, and you'll have 9g of clean protein.  It's a great pre- or post-workout snack or meal replacement.  I made these with a vegan vanilla protein powder, but feel free to use any flavor or brand you prefer.

Vanilla Chia Protein Bites

Ingredients:
1/2 cup gluten-free oats
6 tablespoons vegan vanilla protein powder
1/4 cup sunflower seed butter
3 tablespoons unsweetened coconut milk
1 tablespoon chia seeds
2 teaspoons psyllium husk
1/2 teaspoon cinnamon
2-1/2 tablespoons nondairy mini chocolate chips
water, as needed

Directions:
1.  In a bowl, combine the protein powder, chia seeds, psyllium, and cinnamon.

2.  Add the bowl contents to a food processor along with the oats, and grind as you drop in the sunflower seed butter, coconut milk and water as needed.

Optional: Add chocolate chips and pulse a few times before rolling into 1 to 2 tablespoon-sized balls.

Nutrition Information:
Calories: 60
Carbs: 6g
Fat: 3g
Protein: 3g
Sugar: 2g

Sunbutter & Jelly Bites

I did it!  The Fort Ord 25K Trail race was this morning and it almost killed me.  Okay, that' a slight exaggeration but it was hard.  So I'm pretty excited to have accomplished that insanely hilly steep course.  Maybe I didn't run fast as I had hoped, but I completed it despite an aching ankle, and that felt pretty dang good.

So after that ridiculous elevation, heat and rocky terrain, I was tempted to eat all of the food.  Like, all of the food.  Instead, with my clean eating challenge about to start Monday, I decided to make some clean eating raw bites.  (Slight pause: add me, Maiah Miller as a friend on facebook, and I'll invite you in the group if you'd like to commit to eat cleaner and move more for just 1 week).

These bites taste exactly like peanut butter and jelly sandwiches!  My husband agreed: he stated numerous times they are very good, so rest assured, they are very good.

Eat a couple after a hard workout, or to fuel a workout, or simply, as an alternative to a sugary dessert.  The chia seeds lend a little extra protein and nutrients, and I love that just a few fill me up and keeping me from raiding the fridge. Oh, and please excuse the photo quality; I made them for facebook, not with the intention of putting it up on the blog but they are so good, I just had to!

Sunbutter & Jelly Bites
(a healthy cookie version of a PB&J)
yields about 2 dozen

Ingredients:

1/2 cup sunflower seed butter*
3/4 cup organic raisins
2 tsp ground chia seeds
1/4 teaspoon pure vanilla extract
1/4 cup sunflower seeds, raw or toasted

* I adore Marantha Sunflower Seed Butter because they don't add anything ridiculous in like sugar or soy or other randoms.  Wild Friends Honey Sunbutter is also amazing, as they use a little honey to sweeten.  Any sunflower seed butter will do, but when looking to eat clean, try to choose one without "evaporated cane juice" or anything besides sunflower seeds and maybe a touch of sea salt.

Directions:

1.  Place ingredients in a food processor and blend!  The mixture will gradually come together.  Roll into little balls and store in the fridge.  I am also pretty certain these would make great take along treats on the trail or a hike or long ride.  Try it and let me know!
P.S. these don't need to be chilled before consuming; you can eat some right away.  And they are pretty delicious, so give it a little taste test...

Natural Cold Remedies: Get Back to Health!

It's not a healthy dessert recipe up here today (sigh) but rather a couple little simple recipes to expedite your healing if you have a cold, the flu, or are experiencing allergies or asthma symptoms.  (AKA I'm sick, so don't feel like baking).

When I was a child, I had to breathe into a machine to help my asthma, making me sound like Darth Vader and subsequently annoy all my siblings.  I absolutely hated it.  My dad told me over and over again that if I was healthy and ate well and exercised, I would likely get over my asthma.  As a Navy SEAL Corpsman, he knew a lot about health and medicine, but he also garnered a lot of information on his own due to a high interest in the medical field.

Well, as with many things in life, my father proved to be correct.  I run, swim, practice yoga--you name it, I love to do it!  (Well except hiking.  It's like boring slow-motion running to me).  My asthma is rarely present unless I get a cold, which often moves into my chest and produces lovely symptoms like wheezing, gasping and a nice tightness that feels like something is sitting on my chest.  Lovely.

I hate taking medication, and turn to my inhaler as a last result.  (By the way, I think it goes without saying I'm not a doctor, so don't treat yourself based off this post). I AM, however getting my Sports Nutrition certification, and learning more about healing food and nutrition along the way.  I believe in the power of healing and healthy foods, and I want to share what makes me feel a little better.

Step 1: Mix apple cider vinegar (2 tablespoons) into water.  Drink up!  You can add a little juice to mask the taste but honestly, I don't mind it.

Step 2: Follow with homemade honey-ginger-lemon brew:  In a teacup mix fresh grated ginger (as much as you can stand), fresh lemon juice and a heaping tablespoon of local raw honey.  Add hot water and stir.  Repeat as much as you'd like.

What do these ingredients do?  Apple cider vinegar helps with immune functions and has antibacterial properties which hep a heal a sore throat.  The raw honey is a huge help to sore or raw throats, has antiseptic and antibacterial properties and seems to lessen my cough.  Ginger is anti-inflammatory and great for sinus issues, digestive issues, and a natural pain relief.  Lemon is high in vitamin C--it boosts the immune system and helps with asthma as well.

Give it a shot if you're feeling under the weather, and let me know if it works for you!

when all else fails...just do this