She was less than 3 months old in the photos above, but recently came upon her **drum roll**1stbirthday! As much as I’d love to say this adorable furry creature is mine, she is the four-legged baby of one of my awesome local clients… but that doesn’t mean her birthday goes without a celebratory gift.
Being the impulsive baker that I am, I took this opportunity to whip up some birthday treats (my first attempt at baking for the canine kind) that ended up turning out pretty amazing according to Athena’s reaction, shared here via her Mommy’s review:
Email Subject: Four out of four paws rating
“I put the A and W on a plate for her and she snatched up the A before I could get a pic! She took it in to the dining room, ate it in a flash, then went back for the W. After it was gone, she went back looking for more. But she’ll have to wait!
Thank you so much. That was extremely thoughtful of you. She LOVED them. Usually she sniffs a new treat a few times and mouths it a bit before eating it. Not yours. She ate them right up. She could tell right away they were awesome.”
Nothing like having your culinary prowess validated by multiple species! WIN.
With a review like that and actually remembering the recipe due to it being so crazy simple, I definitely thought it was worth sharing with the vast population of doggy lovers out there. So, here you go!
Healthy, EASY PB-Sweet Potato Doggy Treats!
2½ cups whole wheat or all purpose flour
2 eggs
1 jar of Sweet Potato baby food (ingredients should only be sweet potato + water)
1 Tbsp Black Strap Molasses (or honey)
¼ tsp salt (I used Pink Himalayan)
1 tsp ground cinnamon
2-3 heaping Tbsp smooth Peanut Butter
Chicken Stock or Broth (or just water works!)
Pre-heat the oven to 350 degrees.
Mix all of the above ingredients (except for the chicken stock/water) in a bowl until it’s all incorporated well.
Add in chicken stock/water to get the desired consistency (it should be a somewhat “dry” dough that you can roll out… you honestly may not even need any extra liquid).
Sprinkle a bit of flour on a flat surface and flop the dough over from the bowl.
Roll it out to be about 1/2 inch thick, and use cool cookie cutters like these (or your free-hand shaping skills like I did!) to form the cookie shapes.
Place on a cookie sheet and bake for about 45 minutes, or until cookies are lightly browned on edges and a bit stiff.
Take out and let cool on a cookie rack, or you can just turn the oven off and let them cool in there! (They will harden up a bit as they cool, getting that doggy biscuit kind of feel; so don’t worry if they seem soft when they are freshly done baking.)
Then again, I’m sure your doggy won’t mind one bit!
Enjoy, Canine Friends!
P.S. If you try out this recipe, share it on Instagram or Facebook and use hashtag #TrueHealthTrifecta so I can see how yours turned out! ;)
I’m going to keep this short and simple so you can try it, stat. Here is something so easy, SO yummy, and my clients have probably heard me mention it once or twice (hence the requests for this post, which I apologize for how long it took me to do)!
This individually-sized chocolate cake literally takes just a few minutes to make and uses simple, protein-packed ingredients that will satisfy your sweet tooth without artificial ingredients, sugars, or additives. The recipe is also gluten-free, dairy-free, and even vegan if you replace the liquid egg whites with a vegan-friendly egg substitute.
Easy Vegan Egg Substitute:Mix 2 Tbsp ground flax (seed or meal) with 6 Tbsp warm water. Let sit for about five minutes, until it becomes a gooey, egg-like consistency. Use in recipe as you would eggs/egg whites.
Plus, did you know that cocoa actually has numerous health benefits, including alleviating cravings and encouraging satiety? You’ll be surprised at how moist, rich, and delicious this turns out (and this is, admittedly, coming from someone who is NOT typically a fan of microwaving anything… never mind baked goods)!
Even more exciting news? This is just the first of a number of recipes (and videos) I will be posting featuring my most favorite, plant-based protein, RawFusion by SAN.
So here she is, the 3-Minute Chocolate Protein Cake (originally named the 2:30 AM Mudd Cake by the other half, who can also be credited for the lovely photo you see below… before it was devoured, of course).
3-Minute Chocolate Protein Cake (makes one serving)
In a mug or small bowl, whisk together the following:
1/4 – 1/2 C. liquid egg whites (enough to make it a batter consistency)
From there, simply put it in the microwave at a power level of 5 for 2 minutes (adjusting that power level is super important to ensure the right finished product here). Anddd… DONE!
(Could that have been any easier?!)
If you want to get even fancier, feel free to top it off with the following:
Sweet ‘n Creamy Vanilla Sauce (enough for two servings of cake)
Simply whisk together the following in a bowl:
1/2 Scoop of RawFusion protein (vanilla flavor preferred here!)
1/4 C. unsweetened Almond Milk (or enough to make it a thick-but-pourable consistency)
1 Tbsp Stevia
1/2 tsp. Pure Vanilla Extract
After the cakes are done, flip them over onto plates and then spoon that goodness on top. You can also sprinkle with some chopped nuts (like the pistachios seen above)! ENJOY :)
I absolutely LOVE eggs. Always have, always will. Whether they’re scrambled, sunny-side-up, chopped over a salad, or even straight out of the carton (whites, in that case. And no, it doesn’t taste like foot. It’s tasteless and awesome)… Eggs have always been a staple food in my regime of deliciousness.
Cadbury Creme Eggs were even my favorite holiday treat growing up, for goodness sake. Side note: Are you aware they have actually decreased 30% in size since back in the heyday? Truth.
I partly hold this on account of my dad and the memories of him making his yummy breakfasts of eggs, mushrooms, cumin, and close to a half-stick of butter in a pan. I always wanted whatever he was making because it smelled so warm and spicy. Plus, he always ate everything with Lebanese pita bread. Believe it or not, the pita and butter was my favorite part… I just kind of put up with the eggs (reminder: Nutrition Specialists are not born Nutrition Specialists) and I could still hear my mom saying, “That is TOO much butter for her! Way too much,” to which he would say okay and then slice me off another chunk of golden, melty goodness when she wasn’t looking.
Coincidentally, I really miss my dad about now… and the thought of that much butter at this point kind of makes my stomach turn. But, I digress.
When it comes to the most convenient form of eggs – hard boiled – there is actually a LOT more involved then throwing eggs in a boiling pot of water and then peeling them after a few minutes. It’s a SCIENCE, and if you don’t have it down, you’ll likely experience one (or all) of the following hard boiled fails:
Tearing and peeling half the whites off with the shell. I call this the Moon Crater fail.
Success with peeling… but a puke green rim (or totally green, for that matter) yolk on the inside. Aka: the Groke.
A yolk that isn’t completely cooked and still runny (which is on purpose, at times, ie. the soft boiled egg).
A cracked or broken shell while boiling which ends up in seeping out whites and tumor-growth looking eggs.
(Add your hard boiled egg fail here)
It came to my attention recently that so many people don’t know exactly how to make the perfect hard boiled egg. Whenever anyone asks me what a good, portable, convenient option is for a snack, one of my go-to suggestions is this winner. However, 9 out of 10 people say they can never make them right! As soon as a couple of clients mentioned spending way too much money on a way questionable means of this amazing, protein-packed snack (*cough* 7-11 ready hard boiled eggs in a plastic baggy), I KNEW I had to share this post to benefit their bellies and everyone else who fears attempting the delicousness that is the HBE.
I’m pretty happy to say I have it down to a science and am even happier to share it here!
HOW TO MAKE THE PERFECT HARD BOILED EGGS
You’ll need:
Eggs
Water
Large sauce pan with lid
Large slotted spoon
Large bowl
Ice
As an example here, I’m using a small saucepan and just a few eggs. But I highly suggest making these in bulk and using the biggest stock or sauce pan you have because you want to make sure the eggs are covered by a good inch of water without it boiling over once things get moving. Plus, it’s amazingly convenient to have a bunch of them ready to go in the fridge, especially if you don’t have time to prepare food during the day and need a quick snack (or protein for a full) to grab and go.
Step 1: Carefully place cold eggs in a single layer at the bottom of your sauce pan.
Notice the bottom egg is a little cracked. At the end, I share a tip that helps salvage the whites if they seep out while boiling.
Step 2: Fill the sauce pan with cold water until all the eggs are completely submerged (about an inch of water above eggs).
Step 3: Put sauce pan on stove and set it to high to boil.
Keep a good eye on it because it won’t need to boil for long…
Step 4: Once water gets going with a rolling boil, let boil for only one minute before removing from stove top.
Step 5: Cover with lid and take off the burner, setting it to the side
Set a timer for 15 minutes. The eggs will continue cooking in the hot water as they sit.
Step 6: Fill up a large bowl halfway with ice and then up about 3/4 high with cold water
Step 7: Once timer goes off, use a slotted spoon to remove eggs from sauce pan and place in ice bowl.
Let sit about 10 minutes, until ice is mostly melted down.
Can you guess which egg is the one that had the crack in it?
Now. Time for things to get serious.
You’ve made it this far, peeling glory is soon ahead.
And what would an instructional post be without a little video for the visual people?
Main tricks are:
Have water handy for rinsing (and even peeling under). It will help the shell slip off.
Tap both ends of the egg gently on a counter, then do a gentle “rolling’ motion to break it all around before peeling off (this REALLY helps!)
Use the side of your thumb to gently glide the shell off (as opposed to nails or the tips of your fingers). This alleviates risk of tearing any whites off with the shell.
Organic, brown eggs are harder to peel than regular, white eggs. Basically, the fresher the egg, the harder to peel. I definitely suggest and prefer organic, free range eggs if you plan on eating the whole thing including the yolk-y goodness. But if you mainly just want the whites, it will be easier on your prep (and wallet) to just get regular white eggs.
Try not to eat them as you’re peeling. At least not all of them. Yummy little health balls they are.
Additionally, if for some reason an egg cracks in the pot and whites start seeping out (like one of mine did because it had a slight crack in the shell before putting in), have some distilled white vinegar handy and throw a splash or two in the water as it begins to heat up. This helps the white coagulate faster and works well to salvage the egg.
Food for thought: Do you feel like hard boiled eggs make you bloated and gassy?
There is actually justification for this. Eggs (particularly the whites) are very high in sulfur… what most people familiarize with the “rotten egg” or Florida sprinkler system smell. Sulfur is a beneficial nutrient and one of the reasons eggs are a great super food. Any time eggs are cooked, the sulfuric compounds in the proteins are broken down and hydrogen sulfide is released (the cause of that smell). In the case of the HBE, however, this hydrogen sulfide has nowhere to really go. The green rim around the yolk from “overcooking” is actually a reaction between the ferrous iron in the yolk and the hydrogen sulfide in the white (yay, science)!
Some people poke a tiny hole with a very small needle in the shell of the egg before boiling to release pressure and claim this eases any digestive upset caused by the broken down proteins.I’ve never noticed any digestive issues regarding HBE’s personally, but it may be worth trying if you’ve had this issue! People also claim that poking the tiny hole encourages more even cooking, making the eggs easier to peel. But, as you can see once you try my method, a hole isn’t necessary for super hard boiled success!
Now time to go enjoy them however you like! My preference is simple with a bit of sweet and tangy homemade ketchup :)
Now that you know how to cook them up, what is your favorite way to eat hard boiled eggs?
This Healthy Recipe of the Month is probably my favorite go-to salad. It’s just perfect to fulfill a craving… it’s filling but still refreshing as a salad should be. I’m a huge texture person and my perfect meal usually has a mix of different bites; crunchy, soft, crispy, creamy, salty, and sweet. This salad definitely has all of that rolled into one. Not only that, but as you can see, it is ridiculously easy to put together AND can be served as a main dish or side salad to accompany a meal.
Hope you enjoy it as much as I do!
Nom nom nom ………
As I’ve mentioned in previous posts, this is an easily printable format that I provide for health clubs like Anytime Fitness in Ormond Beach and Anytime Fitness in Winter Park, both in Florida. If you would like to receive a Healthy Recipe of the Month for your fitness club or gym, please don’t hesitate to contact me and I will be happy to add you to the list! :)
Question of the week: What is the BEST salad, homemade or restaurant, that you’ve ever had?
… or for however many you like, really. This impromptu what-do-I-have-in-the-pantry-that-I-can-make-dessert-ish recipe is VERY easy and came out to two super moist and tasty little cakes. The consistency is almost fudge-like; the outside is just crisp enough to make it sort of a less gooey chocolate lava cake.
Yes it is as decadently good as it looks…..
And added bonus, they are egg-free, gluten-free, paleo-friendly (depending how strict of a regimen you’re on considering there is a pseudo-grain flour involved), and it can easily be vegan/dairy-free by simply substituting the kind of protein used in the sweet cream sauce to something like Sunwarrior Protein-Vanilla. Make sure to check out the notes below the recipe for more tips! :)
Try it out and let me know what you think!
Quinoa Cocoa Cakes for Two
Ingredients:
1/4 Cup Quinoa Flour
2 Tbsp cocoa powder
3 Tbsp Stevia*
1/4 tsp. Baking Powder
Pinch of salt
Scant 1/4 tsp instant coffee or espresso (optional)
1 Tbsp Ground Flaxmeal
1 Tbsp Extra Virgin Olive Oil*
1/4 Cup + 3 Tbsp water
1/4 tsp. Vanilla Extract
What to do:
Preheat oven to 350.*
In a small glass or bowl, whisk together flaxmeal, olive oil, water, and vanilla extract. Let sit for 5 minutes.
In another bowl, mix together quinoa flour, cocoa powder, stevia, baking powder, instant coffee, and salt.
Add flax liquid to dry ingredients and whisk together well.
Split batter into two greased large muffin tins (or I had mini-bundt tins). Bake for 20-25 minutes, until toothpick inserted comes out clean.
Plate each on top of half the Sweet Cream Sauce. Optional tops include.. well.. basically whatever you want. I had a dollop of Son of a Butter! Smoky Bacon Peanut Butter and a fresh strawberry.
*Next time I may try baking at 375 for around 18 minutes. If you like a more cakey, less fudgy center, this option would encourage that more.
Crazy Easy Sweet Cream Protein Sauce:
Scoop 1-2 Servings of your favorite vanilla protein powder into a bowl (I used Vi-Shape by Body By Vi since that is all I had on hand) and whisk with just enough water for thick sauce consistency. I added a touch of cardamom and cinnamon for an extra yumminess.
P.S. Don’t forget, if you want photos of recipes as they are created, workout tips, free gym routines, and other random goodness, you can follow me on Instagram or Twitter too. Happy New Year, everyone!
I am so backed up on posting recipes on here that I will probably spend the next couple of weeks putting a new one up every other day! Okay, maybe not that much to bombard your updates… but at least a handful more before the year is over to play catch up a bit. :)
This one also got some awesome reviews from the members of Anytime Fitness. It’s super easy and SUPER yummy, and you can play around with ingredients (adding more veggies you like, including meat/cheese or not, all kinds of fun deliciousness) according to your personal specifications. Make sure to comment below with any fun alterations you try!
I kept this the same format as the last instead of typing it out on here, and will continue doing so due to the feedback about it being easy to print and share. Yay for my computer skills making you happy! :)
Mmm.. I love squash season…
Some more recipes you have to look forward to (just off the top of my head, because there will be a LOT more) are: Oven-Roasted Veggies; Cinna-Beer Buns with Honey Beer Caramel & Chopped Pretzel Filling (the original, unhealthy version… consider it a Splurge-cipe!); my Go-To Dinner Salad (trust me, it’s absolutely mouth-watering); and tons of others I’ve gotten requests for.
If you want to be a little ahead of the game when it comes to food photos, recipes, fitness tips, free workouts, or other randomly entertaining things, add me on Instagram and Twitter.
Also don’t forget to like us on Facebook or subscribe for email updates to the left if you’d like to know whenever a new blog is posted! I am also planning some reaaally awesome give-aways for the beginning of the new year for Facebook friends so clickity click if you want to see what’s in store.
And, one last thing: Please, please, PLEASE share our Veteran’s Corner page with any and all military veterans you know! It is bound to be a GREAT venue for them, whether they are experienced writers or not, and we are very excited about making this something special! I have also decided to include veteran’s spouses, family members, or significant others as possible contributors. If this describes you, please go check out the submission page and I look forward to hearing from you soon!
I know we are already well-beyond our tryptophan comas, but I still had to share this delicious and EASY recipe with everyone since it got such rave reviews from the members at the Anytime Fitness where I train and lend a helping hand.
Rather than re-typing it out on here, I attached it in the same handout format that I originally made. This way, you can just click on and print to size (either in a new window, or right click and hit “print”). Easy, breezy.
Try it out and let me know what you think in the comments below! And, of course, Happy-Deliciously-Belated-Thanksgiving!
Super easy, super delicious, super festive ANY time of year!
There literally seems to be a day for every single food, condiment, spice, baked good, anything-slightly-culinarily-related these days. But, especially considering O.G. chocolate chip cookies are one of my better known specialties, who would I be to pass this up?
Instead of a plain ol’ recipe for cookies, here is a special little treat I will occasionally make myself (that is just like eating my O.G. cookies all mushy-like with a spoon.. Mmm..)
Post-Workout Warm Cookie Dough in a Bowl
Mix the following ingredients in a good-sized bowl:¼ C. cream of rice (dry) + 3/4 C. water ½ C. + 3 Tbsp liquid egg whites½ tsp butter extract½ tsp vanilla extractPinch of ground instant coffee1 Tbsp brown sugar [OR]1/2 Tbsp maple syrup + 2 Tbsp stevia [OR]1 Tbsp Splenda brown sugar for baking
Cook above in microwave, whisking every minute until nice 'n thick (I start with 2 minutes, whisk, 1 minute, whisk, 1 minute, whisk... you get the idea). If it gets TOO thick, just whisk in more water. Let it cool a good five minutes or so (it will be really hot), then stir in:
1 heaping Tbsp semi-sweet chocolate chips (preferably 70% or darker)
I pretty much let it cool down to only slightly warm before adding them in, otherwise the chocolate chips will just melt away as soon as you start stirring. You can always just sprinkle them on top though.
There are tons of substitutions and variations that can be made of this, too. Using oats, protein powder, different additives (walnuts, cacao nibs, blueberries...). Play around and see what works! This in particular is suited best for a PWO meal because of the faster-absorbing (high-glycemic) carbohydrates, ratio of protein to those carbs, and lower fat.
Tasty and effective! Enjoy!
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