Pumpkin Chia Seed Pancakes

This recipe is so good, you won't want to share.  After an hour dog walk and a little home yoga and Pilates session, I was ready for a filling light meal.  I also wanted to use up some organic pumpkin in the fridge, and so I decided to try a new recipe and as it sometimes happens, the result was magical.

Though this recipe is not vegan, it is dairy-free, gluten-free, soy-free, nut-free and organic.  If you have a great egg-free version, I'd love to hear it!

Pumpkin Chia Seed Pancakes

Serves: 1 (trust me, you won't want to share)

little update: 1/2 teaspoon of maca makes another great version!

Ingredients:

1/4 cup organic pumpkin

1-3/4 tablespoons Wild Friends Honey Sunflower Seed Butter

1/2 tablespoon organic chia seeds

1/2 teaspoon Red Ape Cinnamon

1/2 teaspoon baking powder (corn-free, aluminum-free)

1 free-range organic egg (or 2 egg whites)

optional: organic unsweetened applesauce and additional cinnamon for topping

Directions:

1.  Blend all ingredients together in a little blender or food processor, or mix well by hand.

2.  Spritz a pan with coconut oil and once hot, divide batter into three pancakes.

3.  Cook for about 4 minutes and then flip; once golden and firmed up around edges it is done.

4.  Serve warm alone or with unsweetened applesauce and organic Red Ape Cinnamon sprinkled on top.

Nutritional Value (plain)

Calories: 243

Total Fat: 14g

Total Carb: 17g

Fiber: 8g

Sugar: 5g

Protein: 15g

Fudgy Avocado Brownies

Yes, I've made avocado brownies before.  I must be on the quest for the absolute perfect texture because even though they are always delicious, I always want a slightly richer/creamier/more filling version.  

I think I've finally developed my favorite recipe for avocado brownies at last!  They store well and taste decadent yet are full of healthy fats and proteins and antioxidants from the raw cacao make it truly a treat to try!  

(Or buy from Running Girl Bakery ;)

This recipe yields about 15 thick, fudgy squares but the recipe can be easily halved for a smaller amount.  Alternately you can grease a muffin pan for round little brownies if you prefer.  Either way, enjoy warm or chilled; they store great in the fridge for several days.

Fudgy Avocado Brownies

Ingredients:

2 ripe avocados
4 eggs
2 teaspoons pure vanilla extract
1/4 cup + 2 tablespoons raw cacao powder
1/3 cup coconut flour
1/4 cup black bean flour (or any gluten-free flour)
7.5 oz nondairy chocolate chips (I used Enjoy Life brand), melted

Directions:

1.  Puree avocados in a food processor until smooth; add in eggs, vanilla and cacao powder.
2.  Scrape down the sides of the bowl and add in gluten-free flour: I used coconut flour and bean flour for protein.
3.  Melt nondairy chips in the microwave or over a double boiler, and gradually add to the food processor or blending, mixing until well combined.
4.  Spread mixture in a greased or lined 9" square pan (I had a little extra batter I used in a muffin tin).  Bake at 350 degrees F for 30 min, or until an inserted toothpick comes out clean.  Cool on a wire rack 15-20 minutes and served

Chia Supergreens Pudding

By now you've probably come across chia pudding recipes.  If you have no idea what chia pudding is--think of a healthy, filling tapioca pudding...that is way less sweet.  If you're a fan of tapioca, then you'll really like chia pudding!  Chia pudding versions are even better: they are more filling, and far more nutritious.  Chia seeds are packed with fiber, protein and antioxidants, and they store well, and are digested easily whole or ground.  It's so simple to toss them in salads, smoothies, baked goods--almost anything.  Including this green chocolate pudding!

Chia Supergreens Pudding
Serves 1

Ingredients:

1/2 frozen banana
3/4 cup unsweetened coconut milk
2 tablespoons chia seeds
1 cup dark leafy greens: I used kale and spinach
1 scoop protein or superfood powder (I used Chocolate Vegan Shakeology)
optional: 1/2 teaspoon spirulina
*if you're using a non-chocolate protein powder (hemp protein is also good) then add 1.5 TBSP raw cacao powder
*if your protein or superfood powder is not sweet, add a little raw honey or maple to taste

Directions:

1.  Blend all ingredients together in a food processor.
2.  Chill refrigerated for 2 to 3 hours for a nice creamy "pudding"!

Protein Bean Butter Waffles

I woke up this morning hungry.  So in lieu of a breakfast smoothie, I decided to make my morning a little more luxurious with waffles.  And it was a waffle kind of morning, according to my muppet dog, Zeke:

Plus I wanted an excuse to try Wild Friends Maple Sunflower Seed butter.  I scoured the internet and Pinterest for recipe ideas, but was discouraged to see the majority of waffle recipes contained too much bland gluten-free flour for my liking, not to mention sugar and dairy.

For a boost of energy and a filling meal to sustain you all morning, whip out your food processor or high speed blender and follow along!

Protein Bean Butter Waffles
Yields 4 medium waffles

Ingredients:

1-1/4 cup red kidney beans
2 tablespoons oats, finely ground into a flour
2 tablespoons coconut flour
1 tbsp ground chia seeds, mixed with 3 tablespoons water
2 eggs plus 1 egg white
1/4 cup Wild Friends Maple Sunflower Seed Butter
1 tablespoon coconut oil, melted
1 teaspoon vanilla
3/4 teaspoon baking powder
1/2 teaspoon baking soda
dash sea salt (optional)

strain and rinse kidney beans or beans of choice

Directions:

1.  Mix ground chia seeds and water, stir and set aside to thicken and gel.
2.  Melt coconut oil.
3.  Pour all ingredients into the food processor bowl or blender.
4.  Puree until smooth.

doesn't look super appetizing, but trust me, it is!

5.  Pour on a preheated nonstick or oil-spritzed waffle iron and cook until done.

6.  Enjoy plain or topped with unsweetened applesauce!

Gluten-Free Vegan Snickerdoodle Bars

Ok, you caught me; this recipe isn't quite as clean-eating as some of my previous ones, but it is dang good.  Especially on those cold or rainy days, a warm cinnamon bar reminiscent of a snickerdoodle cookie is just the thing after a hard workout.  Or you know, a rest day that you spend indoors drinking tea and snuggling with your pups (you caught me!)

Not only do these taste amazing, they smell amazing (thanks Red Ape Cinnamon, now everything I make I want to smell like cinnamon).  Plus, your house will instantly smell like a bakery.  So: you're welcome!  Pop these into the oven, grab a blanket and your dog, and have a little relaxing you time. Not a shabby way to spend a chilly Tuesday!

Gluten-Free Vegan Snickerdoodle Bars
Yields 6 large bars or 9-12 smaller ones

Ingredients:

1/2 cup non-dairy butter (soy or coconut butter)
3/4 cup coconut palm sugar or sucanat
1 TBSP ground up flax meal or chia meal
3 TBSP water
1-1/3 cup gluten-free flour
1 teaspoon baking powder
1/4 teaspoon Red Ape Cinnamon
dash sea salt

Topping:
1-1/2 TBSP coconut palm sugar
1-1/2 teapsoon Red Ape Cinnamon

Directions:

1.  Preheat oven to 350 and line a 8" square pan with parchment paper.  Spritz or rub coconut oil on paper and set aside.
2.  Stir flax or chia meal in the 3 TBSP water and set aside to gel and thicken.
3.  Beat nondairy butter and sugar in a bowl, then add in the water mixture.
4.  Stir in flour, baking powder and cinnamon.
5.  Mix sugar and cinnamon for topping, sprinkle on top at bake at 350 for 25-28 min or until an inserted toothpick comes out clean.
6.  Let cool 5-10 min on a wire rack before cutting and serve warm.

5 Tips to Eat Mindfully...and Spinach Breakfast Cookies!

 

This healthy cookie recipe is absolutely delicious!  I encourage you to try it for an easy snack or treat, but more than that, today I encourage you to practice mindful eating.

What is mindful eating?  It is what it sounds like! Eating with a presence of mind, savoring the flavors of your dish and eating without distraction.

Here's some tips to keep you mindful as you eat to avoid overindulging and only consuming what your body needs:

1.  Sit down to eat.  (So don't hover over the sink or munch as you drive if you can!)  Sit down in a regular eating spot such as a kitchen table, and let it just be you and your plate.  No distractions--no magazines, books, tv or computer!  Or smartphone--you know that counts.  Focus on eat bite and savor the flavors slowly.

2.  Take a moment to appreciate what you are eating--the ingredients, where they came from, the work you or someone else put into preparing that food.  Pause.  Taste.  Think.

3.  Did I say savor?  Savor.  Taste each spice, each flavor.  Try to distinguish the different textures and tastes culminating in that food.  Look at it.  Notice smells.  Appreciate it for the nourishment it is providing your body.

4.  Listen to your body.  Eat slowly and when you begin to satisfy your hunger, ask yourself if you actually need more, or are still hungry.  Identify what food makes your body feel best and most energized, and try to eat that way as much as you can.  What does your body seem to perform the best on?  What foods make you feel and look your healthiest/sleekest/happiest self?

5.  Be grateful.  Be grateful for the food and for your health.  Whether through prayer or a moment of quiet, acknowledge the great gift it is to have access to healthy food, and to be able to make healthy food choices.  Thank your body.  Be proud of yourself, and don't be too hard on yourself!  Allow yourself the occasional treat and when you've overindulged, take a deep breath, drink water, and set an intention to be more mindful at the next meal.

These are just a few of many ways you can practice mindful eating.  Make eating a pleasurable experience--not a hurried scarf-fest of whatever is quickest/easiest.  Make an effort to plan and prepare meals ahead of time if you often find yourself in a rush.

There are so many quick, easy meals to make that will nourish your body!  Here is a simple breakfast cookies that is good to enjoy as breakfast, snack or treat anytime.  Enjoy, and remember--eat mindfully!


Spinach Breakfast Cookies

Often in the mornings I want to start with something sweet.  More specifically, the sweetness of fruit.  And though fruit is a great dessert substitute or snack, it's not exactly a complete meal.  Even though I come in the door from a run almost always fantasizing about a crisp apple from the icebox, there is usually a little voice in my head whispering "protein might be a great idea right about now." So with these little breakfast cookies, snack, or fueling light meal, I created the ultimate runner's treat: Spinach Breakfast Cookies.

They quite are delicious despite the obvious vibrant green bits of spinach.  You can't actually taste the spinach, which is awesome because with these cookies, you're packing in extra nutrients without even noticing.

For a more uniform/hidden spinach appearance, you can use your food processor for this recipe.  I was in a hurry (post-run craving to eat. food. now), so I opted for a simple one-bowl method.  It's fast, easy and amazing.  Nondairy mini chocolate chips are totally optional; obviously it'll be a tad healthier without.  But if you're allowing yourself a treat and have nondairy chocolate chips on hand, you may want a sprinkling. Or omit them for a much cleaner version!

Banana Spinach Cookies
yields about 10 little cookies

Ingredients:

1 cup spinach, ripped into shreds and "massaged" to break them up a little
1/2 cup gluten-free oats
1/2 teaspoon Red Ape cinnamon
3/4 teaspoon vanilla
3 egg whites
1 banana, mashed
1/2 teaspoon baking powder
optional: 1/4 cup mini nondairy chocolate chips

Directions:

1. Rip and squeeze spinach until it's pretty wilted.  Throw all ingredients into a bowl, making sure banana is mashed well.

2.  Spritz a cookie sheet with nonstick spray (I use olive or coconut oil) or spoon batter onto a nonstick baking mat.
3.  Bake for about 8-10 minutes or until cookies are set and slightly golden, with darker edges.  Let cool a minute or two and enjoy!

Red Ape Cinnamon!

I'm excited to announce the start of Running Girl partnership with Red Ape Cinnamon!  Organic Red Ape cinnamon is my go-to cinnamon in baking, and is featured in many of my recipes including my Cinnamon Bun Bites, a clean eating cinnamon roll-esque mini bar.

Since delving into Sports Nutrition, I've really come to admire the health benefits of incorporating cinnamon into a healthy diet on a regular basis.  Just 1/2 teaspoon a day added to smoothies, tea or coffee, quinoa, etc. may help with digestion 4, acne 3, allergies, and infections.  Cinnamon energizes, reducing cravings (cinnamon has compounds that improve insulin sensitivity and glucose control 1 ) and has anti-bacterial/anti-fungal properties 2.  So many benefits from a delicious spice!  The Red Ape Cinnamon comes with a wee wooden spoon in each jar as well, making that half teaspoon feasible, and fun.

Red Ape in particular is a company I'm proud to represent with my baked goods.  They are on a mission to save the apes!  5% of their profit gets donated to save the orangutans and their habitat.
They also package their cinnamon spices and now coffee at The Pearl Buck Center in Eugene, Oregon, which creates job opportunities for those with disabilities.  For a great video about Pearl Buck and their work for Red Ape, check it out here!

Here too is a Benefit Breakfast for the Pearl Buck Center with Red Ape owner Dan Vishny:  http://youtu.be/jkaFUKfbXCo

I'm delighted to create more products incorporating Red Ape Cinnamon!  Have a great day, and don't forget to shake, sprinkle and smile!

My current favorite snack?  1 teaspoon Red Ape cinnamon mixed into 3 tablespoons unsweetened applesauce to form a "sauce" to coat berries: cranberries, wild blueberries and raspberries is my current favorite combination for an antioxidant boost

* I am not paid by Red Ape!  They are generous enough to give me some products to try...and in turn, I will share the recipes with you!

Research and references:

(1) Anderson, RA. Chromium and polyphenols from cinnamon improve insulin sensitivity.

Beltsville Human Nutrition Research Center Study Available at: http://www.ncbi.nlm.nih.gov/pubmed/18234131 Accessed February 27, 2015.

(2) Md. Mahfuzul Hoquea , M. L. Barib , Vijay K. Junejac , and S. Kawamotob. Antimicrobial Activity of Cloves and Cinnamon Extracts. Available at: https://www.naro.affrc.go.jp/publicity_report/publication/files/naro-se/sh72p009.pdf Accessed February 27, 2015.

(3) Chase, Brad.  Progressive Health. Cinnamon for Acne.  Available at:http://www.progressivehealth.com/acne-cinnamon.htm Accessed February 27, 2015.

(4) Godiyal, Sandeep. Natural News.  Cinnamon Indigestion and Digestive Health.  Available at: http://www.naturalnews.com/043734_cinnamon_indigestion_digestive_health.html Accessed February 27, 2015.