Homemade Refried Beans

I had some dry pinto beans on hand and decided to make homemade REFRIED BEANS. After soaking the beans overnight and cooking them to add moisture the process was simple. I started with 1.5 cups dry beans to make 3 cups cooked beans. You can always use beans from a can to eliminate a step.

Making Refried Beans is Simple

All you have to do is add cooked mixture to a food processor or VitMix and pulse. You can also use an immersion blender if you have one (saves clean-up time). The machine does all the work.

Ingredients 

(increase/decrease spices based on your tolerance ... this is medium spicy)
3 cups cooked pinto beans
olive oil (just enough so ingredients do not stick in the pan)
1/2 onion diced
4 cloves of garlic (medium or 2 large)
2 tsp cumin
2 tsp chili powder
2 tsp cayenne pepper
1/2 cup low salt vegetable broth
salt and pepper to taste

Instructions

• Sautee onions and garlic in olive oil until translucent
• Add beans, broth, and spices and cook until combined
• Smooth using an immersion blender, food processor, or VitaMix
• Serve with your favorite chips. 

Protein Bites Featuring Cocomels

I enjoy making changes to tried-and-true recipes to add some new life into them. Once I find a recipe I love, it becomes a blank canvas for me to try to create a new masterpiece.

Recently I made modifications to my PB Protein Bites Recipe to make it not only gluten free but also nut free, vegan, and include JJ's Sweets Coconut Sugar Cocomels (you can find them here).

My modified recipe pictured here includes:
1 cup gluten free oats (DRY)
1/2 cup SunButter
1/2 cup ground flax seed meal
1/3 cup Honey (or sugar)
1 tsp vanilla
6  Coconut Sugar Cocomels ... diced

Instructions:

• I doubled the batch and used a stand-up mixture to combine the ingredients. 
• Combine the ingredients and form the mixture into balls. I like to make bite-site sized or two-bite-sized balls.  
• Refrigerate in an air tight container to let the balls become firm ... about 30 minutes. 

Roasted Banana Bread, Gluten Free and Vegan

I had some dental work done and needed to have soft foods for a while. To add variety to my diet, I continually made modifications to my quick bread recipes.

One of my favorite modifications was adding a ROASTED BANANA to the top of my banana bread. 

This created a MOIST bread that was great for breakfast ... or dessert. I paired the bread with nut butter and fruit for breakfast ... and a chocolate nut spread (homemade or store bought products by Nutella or Don't Go Nuts).

I started with my popular Valentine Banana Bread Recipe and made modifications.

MY MODIFIED RECIPE

2 cups Pamela's Baking and Pancake Mix
1/2 cup gluten free oats
2 FLAX EGGS
1 TBSP vanilla
1 1/2 cups ripe bananas (normally 2 medium)
1/2 cup dried fruits or nuts (optional)
1/4 cup coconut butter
1 banana for the top

Instructions:

• Prepare the flax eggs 
• Add the vanilla, coconut butter, and ripe bananas 
• After the wet ingredients are combined, add the dry
• Add the nuts/dried fruit/seeds if you wish
• Coat a loaf pan and add the banana on top in a decorative fashion
• Bake at 350 for 30-40 minutes (check after 30 then every 5 minutes thereafter)
• Let cool enough to cut so the bread does not crumble. 

Cover and store ... for up to a week if it will last that long!

I DROOL for JOOL

I Drool for Jool! 

When I came across Jool Chocolate Date Spread at the La Jolla Open Aire Market I KNEW I needed to try the product. It was everything I love in one package! To me, dates and chocolate go together like peanut butter and jelly. I am SO happy I tried this product!

You Know You Love A Product When ...

When you open the jar you see something that LOOKS like Nutella, but know that it is not Nutella as it only has THREE ingredients: dates, chocolate, and olive oil. I celebrate a product with no added sugars...the natural sugar of the dates is all you need here!

When you spread the Jool Chocolate Date spread on bread, a banana, a pancake, a waffle, or an apple you are transformed. The rich cacao and the sweet date flavor complement the fruit and pastry and send you on flavor thrill ride. Sprinkle on some walnuts and you get a crunchy delicacy!

So Many Ways to Use Jool Chocolate Date Spread ...

I decided to use Jool Chocolate Date Spread in one of my tried-and-true recipes. I added it to my Power Cookie Sandwich Recipe. I loved the results! I made a batch using dates and cranberries and a batch using dried bananas. Both tasted great ... but the dried bananas were special. The next batch I make, I will use a combination of dates and dried bananas.

A Breakfast Classic Reimagined

Oatmeal is a breakfast classic. Enjoy Life Foods has re-imagined the classic into a portable oval bar you can eat on the go!

Multiple Flavors

Oatmeal is known for being a blank slate that can take on the flavor of the toppings added. Enjoy Life has brought to the market several flavor combinations for our enjoyment:

• Maple Fig
• Apple Cinnamon
• Mixed Berry
• Chocolate Chip Banana

A Healthy Breakfast On-The-Go

Breakfast ovals TASTE GREAT and provide you with 20g of whole grains (12% of your daily fiber) and all natural fruit. These SOFT BAKED OVALS are free from:

• Gluten
• Wheat
• Dairy
• Soy
• Sulfites
• Lupin
• Fish
• Crustaceans
• Peanuts
• Tree Nuts
• Casein
• Egg
• Sesame
• Mustard
• Shellfish

Variety of Uses

I enjoy Breakfast Ovals on their own with some fruit and crumbled in my yogurt or chia pudding.

Sunflower Date Tastes Great

Zego Bars are a snack for everyone

Adults and kids will love the taste of Zego Bars. They are filled with NATURAL ingredients and are:

• Organic
• Kosher
• Paleo Friendly
• Allergy Friendly
• Vegan 
• NON-GMO
• Low-Glycemic
• Diebetic Freindly

They do NOT include:

• Gluten
• Soy
• Peanuts
• Dairy
• Soy
• Sesame 
• Grain

Zego Bars are for everyone. Zego Bars were developed to focus on what one CAN eat, not on the restrictions based on allergies or medical needs. Zego Bars taste great and are nutritious.

I enjoy taking Zego Bars in my pocket or bag when I am on an outdoor adventure. I lead an active lifestyle and enjoy being on-the-go. I always keep a Zego Bar in my Car and one in my gym/yoga bag so that I have it, in case I need it!

My husband and I took delicious SUNFLOWER DATE bars with us on our near-sunset hike. The bars masterfully combine two flavors we love and were a great snack to bridge the gap between lunch and dinner for us so that we could add in our late in the day hiking date. We took Zego Sunflower Date Bars on our Date! The scenery was beautiful and the Zego snacks excellent.

Take Zego to School

Zego Snacks are perfect for a school lunch, class party, team celebration, or other gathering! Teachers even would love a Zego bar as a "Thank You" or a Back-to-School treat. Sending you child to school with a Zego means that your child is getting a healthy snack and there is no concern that a classmate who has allergies to the common allergens will be impacted negatively. 

 

 

 

Pack a Zego Wherever You Go 

Sunflower Date Tastes Great

Date and Seed Bars

Cooking is something that brings me joy! I get excited to try a new recipe or make a few changes to a tried-and-true No Bake Date Delights Energy Bar Recipe.This recipe allows for customization in flavor profiles and well as presentation. You can make them in squares, rectangles, use a cookie cutter, or even roll into balls. Have fun! Play with your food! Make cooking fun!

Recipe:

• 2 cups pitted dates (I get mine from Futterman Farms)
• 1 cup nuts of choice (I used peanut this time)
• 1 cup oats (I use gluten free)
• 1 serving SunWarrior Classic Plus Chocolate Flavor Plant Based Protein
• 1/4 cup pepitas/hemp seeds to garnish top - optional

Options:

• Substitute 1 TSP vanilla flavoring or vanilla protein powder for the chocolate protein powder
• Substitute I TSP coconut flavoring for the chocolate protein powder and ADD 1/4 cup dried cranberries and 1/4 cup coconut 

Instructions:

• Combine 1/2 of the ingredients at a time in a Vitamix and blend until a paste is formed. 
• Add the "dough" to a glass pan and flatten with the flat end of a spatula
• Sprinkle the seeds to the top and push into the bar with the flat end of a spatula
• Cover and refrigerate for at least 30 minutes
• Cut into bars the size of your choice

NOTE: From time to time, the mixture can be extra moist depending on the moisture of the dates you are using. When the mixture is extra moist, the bar "dough" could bunch up and stop the mixture. If this happens, use a spatula and remove the mixture from the Vitamix. After a few minutes, add 1/2 back at a time and pulse until a thick smooth paste.  Add a bit more oatmeal if necessary. Each batch of dates is different!

Simple Scrumptious Smoothie Bowl

Smoothie bowls can be a great breakfast, snack, or dessert. What makes them great is the versatility of the recipe and the speed at which you can prepare one! The simple recipe is a BLANK CANVAS that allows you to create your masterpiece! The formula can be adapted to make an "ice cream" too.

Smoothie Bowl Formula (Breakfast):

2 Frozen Bananas + 3/4 cup Milk of choice (I use almond milk) + 2 pitted dates + 1 cup of berries (organic if possible as berries are consistently on the EWG's Dirty Dozen List)

Options:

• Add protein powder ... vanilla or chocolate
• Cut the recipe in half to create a snack rather than a meal! 

A FAST, SIMPLE, and NUTRITIOUS Breakfast

A smoothie bowl contains natural sugars from bananas and berries and protein from the milk variety you use. You can top the bowl with the flavor and texture profiles that you prefer.

Healthy breakfast toppings include:

• Granola
• Oats
• Nuts
• Seeds ... Hemp, Chia, Pepita, Sunflower
• Coconut (no sugar added is preferable)
• A few slices of the fruit you added
• Dried fruit
• Diced protein bar
• Crumbled rice cake 
• Handfulls Fusions

You can add protein powder to the smoothie bowl if you wish the added protein in your diet and are looking for the breakfast to hold you through a workout or get you through to a late lunch.

Smoothie Bowl Formula (Dessert):

2 Frozen Bananas + 1 cup Milk of choice (I use almond milk) + 8 pitted dates + 1 TBSP coconut butter

Options:

• Add protien powder (chocolate or vanilla)
• Add 1 cup of fruit to flavor and reduce milk to 3/4 cup
• Add flavoring (vanilla, maple, coconut)
• Add 1 TBSP nut/seed butter

A FAST, SIMPLE, AND HEALTHIER OPTION for Dessert

The smoothie bowl formula provides you with the BLANK CANVAS with which to create your masterpiece. You can create the flavor profile you wish. You can get nostalgic and think about flavors from your childhood such as chocolate chip, black cherry, cookies and cream, just to name a few. Make it your own! Play with your food! Enjoy the healthier version of "ice cream".

Dessert smoothie bowl toppings include:

• Gluten Free chocolate chips
• Granola
• Nuts
• Seeds
• Crumbled Gluten Free cookies
• Dried fruit 
• Fresh fruit
• Diced protein bar
• Coconut (I prefer no sugar added) 
• Handfulls Fusions

Frozen Adaptation:

Prepare the smoothie bowl with the desired sweetness from dates and ADD an ADDITIONAL TBSP COCONUT BUTTER. I usually prepare the dessert version if I am going to freeze it and make an "ice-cream" treat. Put the smoothie in individual containers and cover for 30 minutes then serve with or without toppings. You can also put the smoothie mixture in a large container and freeze and portion out servings as you wish!

The consistency is icy the longer it stays frozen. I suggest eating it after 30 minutes of freezing for a soft serve consistency or within 3 days for an "ice cream" like consistency.

TIP

When bananas start getting brown, peel a few and keep them handy in the freezer. If you keep a few frozen at all times, you can make a smoothie bowl in minutes!

I had an amaZING day? Did you too?

I had an amaZING day! 

Did you? 

I taught three classes back-to-back-to-back early in the day and had enough time to complete projects around the house 🏠 and get in a great workout too! 

Thanks Zing Bars for fueling me through my three classes on a 90 degree day! Your bars not only TASTE GREAT but are also:

• Gluten Free
• Low Glycemic 
• NON-GMO Projet 
• Vegan
• Soy Free
• Artificial Free
• High in Protein
• Contain Good Carbs
• Contain Good Fats

I look for bars that fit that taste great and are good for me! Zing Bars satisfy me every time!

Gluten Free Almond Granola ... Start Your Day the California Almond Way!

Start Your Day the California Almond Way ... Bring Back the Jingle!

I enjoy making homemade granola to control the sugar that I consume. Many packaged cereals are loaded with sugar, and, as a granola fan, I need to make sure to limit my sugar intake since I have a tendency to eat lots of granola as cereal or a snack!

My recipe for granola is simple ... Gluten Free Oats + Flavoring + Oil + Honey + Mix-Ins

I love the versatility and simplicity of the granola formula. The flavors and quantity can be customized each time you prepare a batch!

California Almonds provide numerous health and nutrition benefits. The easy formula to remember is 1-2-3 ... one serving of almonds is 23

nuts. They add a crunch to a recipe, have a low glycemic index, have prebiotic potential and fiber, and contain "good" fats and contain to curb cravings.

Ingredients:
2 Cups Gluten Free Oats
46 almonds diced into slivers (I cut each into three or four slivers)
3 TBSP Almond flavoring
1/3 cup oil - I used avocado oil for this recipe
1/3 cup honey - I like to use local raw honey

Instructions:

• Preheat oven to 350
• Combine ingredients in a mixer
• Line a cookie sheet with foil  (I use non-stick) 
• Spread the granola on the foil and back until done ... about 15-20 minutes until the edges start to look a bit brown. (You can bake for more/less time based on your taste preferences.)
• Let the granola cool on a wire rack for 15 minutes. Break up clusters created by the honey if you wish. 
• Once cooled, store in an airtight container.

A New No Sugar Added Nut Butter in Town

Love finding products that have NO SUGAR ADDED! Since diabetes runs in my family, I try to find TASTY ways to eat healthy.

One place I look to avoid added sugars is in nut butters. I found Legendary Foods Peanut Butter Cup Peanut Butter recently and ENJOY it! who does not like CHOCOLATE and PEANUT BUTTER? 

 

After my workout yesterday, I added some to a rice cake and topped it with pepitas and hemp seeds. The flavors and textures were satisfying and it was a great recovery snack. Decorate your bread or rice cake with a smiley face or pattern and make it fun for a child too!  (TIP: Let a child "top" it to join in the healthy food preparation to make cooking and eating healthy fun. See picture below for an idea posted before.

)

We are all looking for the secret to aging gracefully. I believe Life is a canvas; a masterpiece waiting to be created through food, fitness, family, and friends. 

 

 

NOTE: All of the Legendary Foods flavor profiles are unique, I cannot wait to use each one in recipes and share with you!

No Bake Date Bars Featuring Chocolate Superfood Protein

Cooking is a creative process for me; it is my art! I love to try new recipes or modify tried-and-true recipes with a new product that I have encountered. Today I modified my NoBakeDateDelight ENERGY BARS and added SUPERFOOD PROTEIN! The result was a batch of bars that I could not keep in the refrigerator for more than a day! They flew off the shelf! I WILL MAKE THIS VERSION AGAIN!!!

Base Recipe:

• 2 cups pitted dates (I get mine from Futterman Farms)
• 1 cup nuts of choice (I used cashew this time)
• 1 cup oats (I use gluten free)
• 1 scoop Ground Based Nutrition Superfood Protein - Chocolate Flavor
• 1/3 cup pepitas to garnish top - optional
• 1 tsp flavoring - I used vanilla in this recipe. Almond pairs well with dates too.

Instructions:

• Blend the dates, nuts, oats, and protein in a Vitamix until combined. You can leave it a bit chunky for more texture in your bars or blend until smooth. 
• NOTE: I suggest you add the dates 1/4 at a time. The moister the dates are, the greater he chance the mixture will turn into a paste and stop the Vitamix. If this does happen, take a spatula and break up the dense mixture and start again. 
• When combined to your liking, press into a glass dish and garnish. 
• Cover and refrigerate for 30 minutes. 
• Cut into bars and enjoy!
•  

Rice Cakes Make Eating Healthy Fun

Sometimes all you want or need are the simple things. Life does not need to be complicated. All recipes do not need elaborate steps and lists of ingredients.

A rice cake topped with SunButter is a blank canvas waiting to be topped with anything you desire. Add dried fruits, nuts, seeds and enjoy. Thin slices of fresh fruit are delicious too!

Today's version is an example of how the rice cake can be made playful for a child as well!

Encourage healthy eating in your home...make eating healthy fun!

Power Cookie ... Sandwich

When I make quinoa I usually make a large batch ... a blank canvas to customize. You already knew that about me!

Today I made a version of my Sugarless Chocolate Chip Cookies and added an option to make them DECADENT.

Base Ingredients:
1 very ripe banana (that's the natural sweetness)
1 cup of flax seed meal
1 cup of almond flour (it's gluten free)
1/2 cup cooked quinoa
1/2 cup diced dates and cranberries
1 tsp vanilla extract
1/2 cup nut butter (I used almond butter to keep "nuts" consistent)

NOTE: For those avoiding nuts ... use SORGHUM Flour, QUINOA Flour, or OAT Flour
For those avoiding nuts ... substitute SOY Butter or Sunflower Seed Butter for the nut butter

OPTIONAL: add 1/4 cup coconut flakes

Instructions:

• Combine wet ingredients
• Add in dry one at a time
• Form into balls the desired size you wish
• I made large ones ... palm size for the option to cut and make into sandwiches (Create sandwiches with Nut/Seed/Soy Butter OR Cream Cheese Frosting after the bites have cooled)
• Bake for 20 minutes at 350 on a parchment lined baking sheet
  Let cool
  Store in an airtight container OR enjoy right away!

** I use Bob's Red Mill Ground Flax Seed Meal, Almond Flour, and Quinoa **

Chocolate Coconut Bites

I modified my Chocolate Banana Balls recipe to change the flavor profile and texture. This bite comes out of the refrigerator solid and softens in about 5 minutes. The bite is dense and has a bit of a chew due to the coconut. Enjoy this sweet treat with a cup of tea or coffee!

Base Ingredients:

• 1/2 cup Don't Go Nuts Chocolate Roasted Soybean Spread
• 1/2 cup coconut flour
•  4 TBSP coconut butter (melted)
• 1/4 cup shredded coconut
• 1/4 cup brown sugar
• 1/4 cup ground flax seed

Instructions:

• Melt coconut butter (I melted it for 30 seconds in the microwave)
• Combine coconut butter, Chocolate Spread, and brown sugar in a bowl
• Add gluten free coconut flour and coconut and combine
• Refrigerate to let "set"
• They become hard after solidifying in the refrigerator. Bring to room temperature before serving to fully appreciate the complex coconut and chocolate flavors. 

Variations:
Add a different gluten free flour
Add gluten free chocolate chips  

Berry Overnight Oats Featuring SunWarrior

I found some beautiful berries in the store and was excited to eat them alone and use them in recipes. The natural sugar in berries is something I enjoy so I enjoy finding creative ways to enjoy the berries I overbuy before they begin to spoil!

I made overnight oats using SunWarrior's Warrior Blend Berry Flavor Warrior Blend . The recipe was great tasting and satisfying. I kept me going through teaching three fitness classes back-to-back-to-back last Saturday morning.

The recipe is simple, what is complicated is the patience it requires to allow the flavors to marry. I like to put the overnight oats together before bed, then finish just before serving in the morning. You can always make just a few hours in advance as a snack for later in the day.

Ingredients (per jar):
1/4 cup SunWarrior Warrior Blend Berry Flavor
1 TBSP Chia Seeds (organic if you can)
3/4 cup oats
1 cup almond milk (or milk of your choice)
3/4 cup berries
Optional:
1/4 cup coconut
drizzle of honey

Instructions:
Layer the following in the jar:

• 1/4 cup SunWarrior Warrior Blend Berry Flavor
• 1 TBSP Chia Seeds (organic if you can)
• 1/4 cup berries (I used a mixture of raspberries and blueberries)
• 3/4 cup oats
• 3/4 cup almond milk
• 1/4 cup berries

Seal the jar and refrigerate.

Before serving, stir the contents of the jar and add 1/4 cup of almond milk and 1/4 cup berries. Add optional honey or coconut if you wish.

Iwon Organics Chips + Cinnamon Apple Cream Cheese

Iwon Organics Cinnamon French Toast Protein Chips are are great snack on their own. They are also sturdy enough to hold up to the weight of a dip. Keeping with the cinnamon theme, I added homemade cinnamon applesauce to reduced fat cream cheese to create a cinnamon-on-cinnamon protein packed snack.

Homemade Apple Sauce:

• Dice 1 apple
• Add to a pan with 1/4 cup of water
• Simmer until liquid is absorbed and apple the texture you want it (you can cover and cook slowly or leave the top off and cook faster). Add more liquid if the apple requires that...monitor to get the consistency you wish!
• Sprinkle with cinnamon to taste

Cinnamon Applesauce Cream Cheese
Create a 1-1 ratio of cinnamon applesauce to cream cheese ... stir and combine.

SERVE
Chill (if the applesauce was FRESH) OR serve right away if the applesauce was pre-made and already chilled when added to the cream cheese

Overnight Oats Sunwarrior Style

My blank canvas today was a mason jar. This is a busy week so I decided to make a few breakfasts in advance. The overnight oats I made for my husband and myself featured Sunwarrior Vanilla Bean flavor Illumin8 . This on-the-go breakfast takes 5-10 minutes to prepare and just needs to set in the fridge overnight. The ingredients meld together while you sleep! An effortless and healthy meal IS easy to make!

Ingredients (Serving Size = 2)

• 1 single serving package Sunwarrior Illumin 8 Vanialla Bean 
• Fresh fruit
• Dried fruit
• Chia seeds - i prefer organic
• Oats
• Almond Milk
• Honey (to taste)

Instructions
Prep Time
Add the following in layers in the mason jar:

• 1/3 cup of fresh fruit to a mason jar (I used pomegranate seeds)
• 1 tbsp chia seeds 
• 1/2 package single serving package Sunwarrior Illumin 8 Vanialla Bean 
• 1/3 cup dried fruit (I added cranberries)
• 2/3 cup oats
• 1 cup almond milk

Wait Time:
Let rest overnight

• Stir
• Taste ... add a drizzle of honey to taste of needed
• Top with 1/3 cup dried fruit - I layered cranberries again
• Enjoy!

OHi Superfood Bar

I was introduced to OHi Superfood Bar at the Gluten Free and Allergen Friendly Expo in Del Mar in February. The Almond Crunch bar was chewy and satisfying. It fueled me for hours. I had a busy day filled with teaching three yoga and fitness classes as well as getting in my own workout. It kept me going as a snack between regular meals. It was easy to digest so I felt satisfied, not uncomfortable during all of the activity I had scheduled. I cannot wait to try the other flavors.

Check out OHi Superfoods ... I think you will like them too!

Gutsy + Chia = Satisfying Snack Dip

I was lucky enough to find some great organic strawberries at the store and decided I needed to buy them. I had some as a snack, I added some to yogurt, and I used some in a dip. My canvas was a strawberry, I found out how well the fruit can multi-task!

To create the dip, I added one pouch of Energy Fruits Gutzy Apple, Strawberry, Kiwi, and Kale to a glass pyrex container. I added 1 TBSP of organic chia seeds and 2 diced strawberries to the Gutzy. I stirred and let rest in the refrigerator overnight.

The next day I cut 6-8 large strawberries into slices and baked them in an over preheated to 350. The strawberries do not lose their shape, but they do dry out a bit.

To serve, add the sliced strawberries to the plate as well as the dip. Use the strawberries to "scoop" up the dip. You can also use toasted gluten free bread or rice cakes as well.

NOTE: You can increase the chia seeds to create a dip of a thicker consistency. I would add 2 TBSP next time for fruit dipping. If I was just using bread or rice cakes, 1 works well.