Tuesday, November 13, 2012

Splurge Recipe - Leftover Halloween Candy Pumpkin Bread


Leftover Halloween Candy Pumpkin Bread
Makes 2 loaves
Ingredients:
4 eggs
¾ cup of splenda/sugar substitute of choice
¾ cup organic brown sugar
15-ounce can of pumpkin puree
¾ cup of unsweetened applesauce
¾ cup of avocado
3 cups of soy flour (or flour of choice)
2 tsp. baking soda
2 tsp. baking powder
2-3 TBSP pumpkin pie spice
¾ cup of black currants/raisins (optional)
2-3 handfuls of leftover Halloween candy – I used mini Hershey’s chocolate bars, M&M’s, peanut M&M’s, and mini Crunch bars
Cooking Spray

Instructions:
Heat oven to 350 degrees.  Coat 2 standard loaf pans with cooking spray.

In large bowl, beat eggs, splenda, brown sugar, pumpkin puree, applesauce, and mashed avocado until smooth. In a second bowl, whisk together the flour, baking soda, baking powder, and pumpkin pie spice.

Add the dry ingredients to the wet ingredients and mix well. Set aside.

In microwavable bowl, melt candy in 30-second increments, stirring occasionally.

Fold in black currants/raisins and melted candy in batter. Mix well and divide batter between loaf pans. Fill each pan three-quarters full with batter. Place loaf pans on baking sheet in hot oven.

Bake for 50-60 minutes, or until a toothpick inserted at the center of the loaf comes out clean. Let cool for at least 1 hour before slicing.

Mine is currently in the freezer awaiting Thanksgiving.

Enjoy!
-C

C's Original 6-Ingredient Carob Coconut Veggie Cake


6-Ingredient Carob Coconut Veggie Cake
(pictured with Soy Yogurt and Chia Pudding)
Ingredients:
1 cup liquid egg whites
15-ounces of carrots
2 cups baby spinach
3 TBSP coconut flour
2 TBSP carob powder
¾-1 cup of water
Cooking spray
Optional – Stevia, Chia Pudding, Yogurt, Walden Farms Pancake Syrup, or Walden Farms Carmel Syrup

Instructions:
Spray baking dish (loaf pan/large Pyrex dish) with cooking spray and set aside.
Combine all ingredients in blender (or Ninja) with the spinach on the bottom. Placing the spinach at the bottom weighs it down with the other ingredients so you don’t have to keep opening the blender and pressing the spinach down to blend.
Blend well and pour batter in to dish.
Cook in microwave for 17-20 minutes or until edges are a darker brown than the entire cake. You could also cook this in the stove but it will take a little longer. I have just been using the microwave. I also cooked 4 servings in the crock pot over the weekend, overnight on low, and that works just as well.
The consistency of the cake is perfect and I have been eating it for dinner for 2 weeks straight! Enjoy!
-C

Monday, November 5, 2012

The Healthiest Pumpkin Bread Ever. By C.


Low Fat Dairy-Free Grain-Free Pumpkin Bread

Ingredients:
1 mashed ripe banana
1 cup pumpkin puree (You could also make your pumpkin puree from scratch via a post from last fall.)
1/4 cup of unsweetened applesauce
1/3 cup + ¼ cup of liquid egg whites
2 cups of soy flour (can substitute with any flour)
1 tsp baking powder
½ tsp baking soda
2/3 cup of splenda (or other sugar substitute)
1 TBSP pumpkin pie spice
1 TBSP cinnamon (Or more if you love cinnamon!)
nonstick cooking spray

Instructions:
Preheat oven to 350 degrees. Spray loaf pan with nonstick cooking spray.
Place mashed banana, pumpkin puree, applesauce, and egg whites in a large bowl. Beat with mixer on low speed.
Place flour, sweetener, baking powder, baking soda, pumpkin pie spice, and cinnamon in a medium bowl and stir. Add flour mixture to banana and pumpkin mixture and blend.
Pour batter into loaf pan and bake for approximately one hour or until toothpick/knife placed in center comes out clean.

Enjoy!

-C

Thursday, October 25, 2012

Lettuce Wraps and Chia Seed Pudding Recipes


Happy Thursday Everyone!

I know it has been a stretch since I blogged but have no fear, here I am with a couple more recipes to assist in eating healthy, clean and vegetarian (if that is a goal of yours).
As stated in previous blogs, I am a creature of habit and can eat the same foods day in and day out and be completely content. If it’s delish and healthy, sign me up! As of late, I am addicted to lettuce wraps. Below you will find the ingredients and it’s super simple to make.

Trader Joe’s Ingredients Lettuce Wraps

Ingredients:
1 container of Trader Joe’s Healthy and Chopped Veggie Mix
1 container of Trader Joe’s Egg White Salad
Large Romaine Lettuce
 
2-3 TBSP Balsamic Vinegar
**Optional – Sriracha Hot Chili Sauce (aka Rooster Sauce) and/or Salt-Free Seasoning such as Mrs. Dash

Instructions:
The ingredients listed above last me for two dinners, so this can serve two people or save half for the next evening.

Wash and dry lettuce leaves. Set aside.

Simmer the veggie mix in the balsamic vinegar until they slightly take on the color of the vinegar. Remove from heat and stir in the egg white salad.

Option to add the rooster sauce and/or salt-free seasoning.
 
Use the lettuce like “chips and dip” or wrap some of the mixture in to the lettuce like “taquitos”.  

Enjoy!

Chia Seed Pudding

Ingredients:
2 TBSP Chia Seeds **(I order most of my supplements from iHerb.com - see below) 
 
½ cup of Dairy-Free Milk (Unsweetened Almond Milk, Coconut Milk, Soy Milk, Flax Milk, etc.)
 
Sweetener of Choice (Stevia)
Instructions:
Combine all ingredients in leak-proof jar. Shake for approximately 30 seconds and place in refrigerator.  You can let the pudding sit in the fridge anywhere from 10 minutes to 48 hours. Any longer than that and the seeds go rancid. Trust me, firsthand experience.
I use this as a yogurt replacement on top of my veggie cakes sometimes. It’s delish! Some people think it looks ALIVE, but don’t knock it ‘til you try it.
Enjoy!
**Feel free to go to my page on iHerb.com and receive a coupon code for $10 off your first order and they always offer free shipping on orders $40 or more. Wonderful site!!
 
In heath,
-C
 

Monday, October 8, 2012

Recipes. Recipes. Recipes.


Happy Motivational Monday!

I made a few interesting recipes this weekend and wanted to share. The first one is from Chocolate Covered Katie with a few variations. It’s HEALTHY “Cookie Dough”! It was delish, filling and satisfied my sweet tooth!


Ingredients:
¾ tsp Baking Powder
1/8 tsp Baking Soda
Stevia (desired amount)
½ TBSP LorAnn Almond Extract
4 TBSP Ground Flax
½ cup of Trader Joe’s Unsweetened Applesauce
1 can Trader Joe’s Organic Northern Beans (white)
**optional – Chocolate Chips

Instructions:
In food processor, blend all ingredients, except chocolate chips. If you choose to add chocolate chips, add them after blending. Refrigerate until chilled. THAT’S IT! Super delicious!

Total Nutrition Facts:
Total Calories – 530
Carbs – 180 grams
Fat – 9 grams
Protein – 31 grams
______________________________________________________________
Next up – C’s Crock Pot Carrot Pumpkin Pies

Ingredients:
2 cups Farmer’s Market Organic Canned Pumpkin
1 pound of Baby Carrots
1 cup Egg Whites
1 TBSP Cinnamon (or more if you love Cinnamon!)
1 TBSP Trader Joe’s Pumpkin Pie Spice
1 cup Zucchini
½ cup of Organic Millet Flour
Cooking Spray
**optional – If you want to increase the healthy fat content, feel free to add some coconut oil, avocado or chop your choice of nuts and add them in the mix.

Instructions:
Spray crock pot with cooking spray and turn on HIGH. Blend all ingredients in food processor and pour in to crock pot. Cook until edges are golden brown – approximately 5-6 hours. These take about 60 minutes in the oven, so the crock pot is significantly longer. My goal was to not be in the kitchen for a long period of time yesterday. Mission: ACCOMPLISHED.

Nutrition Facts per Serving:
(Recipe yields 4 servings)
Calories – 191
Carbs – 35 grams
Fat – 1 gram
Protein – 10 grams

Just a few health facts – pumpkin is an anti-inflammatory, contains carotenoids which help prevent premature aging and the seeds are high in protein and essential fatty acids. I also just found out that the seeds contribute to kidney health in the prevention of calcium oxalate stones which my body has a habit of producing! Definitely will start consuming 5-10 grams of the seeds every single day, along with my cranberry pills.

‘Tis the season for PUMPKIN!
With health,
C



Tuesday, September 25, 2012

Butternut Squash Cake Recipe


ButternutSquash Cake
(Servings: 3)

Ingredients:
1 Butternut Squash (I used 3 1/4 cups of the squash in the recipe)
3 oz. Sugar Snap Peas
4 TBSP Coconut Flour
1 cup Organic Canned Pumpkin Puree
5 Egg Whites
1 Egg
1 TBSP Cinnamon
½ - ¾ cup of Water
Spray Butter

Instructions:
Preheat oven to 350 degrees. Sprayloaf pan with spray butter and set aside.

Cut squash in to small pieces andplace on cookie sheet with enough water to cover the surface of the cookiesheet. Bake until skin turns a darker brown and squash is soft. Remove and letcool.

In food processor (or The Ninja), addall ingredients and blend well.  Pour into loaf pan and bake until top is golden brown, approximately 50-60 minutes. Topof loaf should be somewhat firm.

**Side note – sometimes I add toppingsto my veggie cakes, such as Walden Farms Syrup, but this cake didn’t need anytoppings. It was delicious AS IS. Enjoy!

NutritionInfo
Per Serving Yields:
Calories – 242
Carbs – 42 g
Fat – 3 g
Protein – 19 g


Wednesday, September 5, 2012

C's Choco "Green" Cake Recipe


Choco “Green” Cake
Serves 3

Ingredients:
1 ½ cups of Zucchini
1 ½ cups of Squash
5 Egg Whites
1 Egg
4 TBSP Carob Powder
9 oz. Baby Carrots
2 cups Baby Spinach
5 Drops of Almond Extract (Emulsion from LorAnn's Extracts)
3 Baking Dishes
Cooking Spray
Frosting Options – Yogurt, Stevia, Walden Farms Calorie-Free “Jelly” or “Pancake Syrup”


Instructions:
Pre-heat oven to 400 degrees. Spray baking dishes with cooking spray and set aside.

Combine all ingredients in food processor and blend well. Distribute batter evenly among the baking dishes and place in oven.

Bake for 45-50 minutes or until firm. Feel free to change out the vegetables used or add in some fruit for sweetness. Due to the amount of vegetables and/or fruits used, baking time may vary.

Enjoy!
-C

Monday, August 20, 2012

Total - $293.01


Happy Motivational Monday Everyone!

Just wanted to post a quick update on the final cost of the bikini competition I took part in. I first want to express my gratitude to everyone who made this possible! My family and friends were there ALL DAY Saturday and I KNOW I had the biggest support team. I feel so blessed and get emotional every time I think about my supporters and cheerleaders! Thank you for all the love. I love you guys SO much!!
The total price for me to compete was $293.01. It CAN be done! The final $100 was the purchase of the NPC (National Physique Committee) card. This card enables me to compete for an entire year. My sister did an AMAZING job on my hair and makeup. I could not even imagine it any other way. I felt like a rock star and I thank her for that!

In a nutshell, on competition day, I was excited and less nervous than I thought I would be. My goal was to take the journey and it was such an educational journey that I thoroughly enjoyed and felt I had “won” already. I met some great individuals at the competition from first-timers to competition veterans. Walking on that stage and feeling confident about myself with my family and friends cheering was unforgettable. I worked those heels and bikini to the best of my ability. I also learned that I was most likely in the wrong division, possessing more definition and muscle than my competitors. That’s okay though, I prefer the bikini division in terms of the attire and posing requirements. I would not change one thing about the competition. Considering I participated in the first fitness competition I ever attended, I would say MISSION: COMPLETE!
Thank you family and friends for EVERYTHING!! I am ONE BLESSED LADY! Bucket List Item Complete – CHECK.
In health,
C

Tuesday, August 14, 2012

"Green" Cake Recipe


“Green” Cake Recipe

Serves 1 large or 2 smaller cakes.
Ingredients:
5 Egg Whites
2 TBSP Organic Cacao Powder
¼ Cup of Soy Flour
6 oz. Baby Spinach
9 oz. Baby Carrots
Baking Dish
Cooking Spray

Instructions:
Spray baking dish with cooking spray and set aside.
Blend all ingredients in blender (or the Ninja). It blends better if you layer the ingredients as listed above. The carrots weigh the spinach down and prevent having to keep opening the blender and mixing. Blend well and poor in to baking dish. For time sake, I have been cooking the “cake” in the microwave for about 10 minutes. The center is the last area to cook, so little press to make sure no batter sticks to your finger. If not, cake is done.

Another option would be to split the batter in two and bake in small loaf tins at 350 degrees for 15-20 minutes, or until edges are dark brown.

I have been experimenting with different toppings from Walden Farms - chocolate sauce, chocolate syrup and pancake syrup. I also added coconut flakes recently and soy yogurt is always an excellent option.

Enjoy!

Macronutrients of TOTAL recipe:
Carbs – 42 grams
Protein – 36 grams
Fats – 7 grams
Calories = 350


Friday, August 3, 2012

Red Velvet "Cake" with Chocolate Syrup Recipe



Red Velvet “Cake” with Calorie-Free Chocolate Syrup
Serves 4
Ingredients:
15 oz. of Baby Carrots
3 TBSP Organic Cacao Powder
5 Egg Whites
4 TBSP of Cinnamon
1 Scoop Chocolate Protein of your choice
4 Ramekins/Small Baking Dishes
Cooking Spray

Instructions:
Preheat oven to 350 degrees.
Spray baking dishes with cooking spray and set aside.
Combine all ingredients in blender, or as we all know my favorite, the NINJA. Blend well and distribute the batter between the four baking dishes. Place in oven and bake until edges are dark red, approximately 30-40 minutes.

You can eat the cake warm or place in fridge and eat later. Freezing these does not work as well as they become watery when thawed due to the carrots.

Serve with 2 TBSP of Walden Farms Calorie-Free Chocolate Syrup.

Who says eating clean isn’t delicious?!

With the ingredients I used, the macronutrients are listed below:
Carbs: 19g
Protein: 13g
Fat: 2g
Total Cals Per Cake = 125

Enjoy! Feel free to vary this recipe. Sometimes I add blueberries, soy flour, or whatever needs to be used up at home. J

In health and wellness,
C

T Minus 2 Weeks Until Bikini Competition - Nutrition Update


Happy Fitness Friday!
I wanted to blog a couple things today including a recipe, of course, and an update on my competition prep diet. Two weeks from tomorrow and I will be walking on stage in a fake tan, high heels and a bikini with my friends and family cheering me on. I am so thankful for the support and feel so blessed.
I consume pretty much the same foods day in and day out, except for Saturday evenings, but just in a different order due to my schedule. Below is a typical Monday, Wednesday, and Friday, and Tuesday, Thursday, and Sunday. All, I repeat, ALL my complex carbohydrates come from plant-based foods and I have removed dairy from my diet.
Monday, Wednesday, and Friday Nutrition:
·         5:00am – Protein Coffee Drink
·         8:00am – Soy Flour “Cake” Concoction with ½ serving of Soy/ Coconut/ Almond Yogurt
o   ½ scoop Plant-based Protein Powder
o   1/8 cup Soy Flour
o   1 TBSP Chia Seeds
o   1 TBSP Ground Flax Seeds
·         1:00pm – Same meal at 8:00am using the other half of the container of yogurt.
·         3:30pm – This meal varies depending on what I feel like, 2 options below:
o   Option 1 - Protein Pancake -4 Egg Whites, 1 TBSP Organic Cacao, 6 oz. Shredded Carrots (blended in the Ninja) AND either English Cucumber/9 oz Baby Carrots and 1 Egg White Salad from Trader Joe’s.
o   Option 2 – 2 small Pumpkin Carrot “Cakes” AND either English Cucumber/9 oz Baby Carrots and 1 Egg White Salad from Trader Joe’s.
·         7:00pm – Egg White Veggie Omelet – 4 Egg Whites, 3 cups of Frozen Vegetables, 3 TBSP Pepper Jack Olive Oil Mayo (don’t judge!), 1 packet of Miracle Noodles, 2 TBSP Nutritional Yeast, and a Red Velvet Dessert “Cake” with No Calorie Chocolate Sauce. If calories are low, I may add in 2 TBSP Trader Joe’s Unsalted Peanut Butter.

Tuesday, Thursday, and Sunday Nutrition:
·         6:30am – Overnight Concoction – this varies from Canned Organic Pumpkin, Protein Powder, Chia Seeds, Flax Seeds, etc. It really is a concoction of some sort.
·         10:00am – Protein Coffee Drink
·         1:00pm - Soy Flour “Cake” Concoction with ½ serving of Soy/ Coconut/ Almond Yogurt
o   ½ scoop Plant-based Protein Powder
o   1/8 cup Soy Flour
o   1 TBSP Chia Seeds
o   1 TBSP Ground Flax Seeds
·         3:00pm – Either Protein Pancake (see above) or 2 small Pumpkin Carrot “Cakes”
·         6:30pm - 2 small Pumpkin Carrot “Cakes” (or whatever concoction I made up over the weekend) AND either English Cucumber/9 oz Baby Carrots and 1 Egg White Salad from Trader Joe’s.
·         8:30pm - Egg White Veggie Omelet – 4 Egg Whites, 3 cups of Frozen Vegetables, 3 TBSP Pepper Jack Olive Oil Mayo (don’t judge!), 1 packet of Miracle Noodles, 2 TBSP Nutritional Yeast, and a Red Velvet Dessert “Cake” with Walden Farms No Calorie Chocolate Sauce. If calories are low, I may add in 2 TBSP Trader Joe’s Unsalted Peanut Butter.

What about Saturday?
·        Varying meals from above including the Protein Coffee Drink and Overnight Concoction followed by my Post-Workout Red Velvet “Cake”. This one is a bit higher in calories to help recover from Sweaty Saturday!

·        Saturday evening is my cheat (or re-feed) meal. Lately it has been all veggie sushi with minimal rice and some Arctic Zero for dessert.  My diet is SUPER clean, anything processed or rich has given me a stomach ache or a reaction due to sensitivity. With that said, I try to keep my cheat meals super clean as well.

I have learned SO much on this journey and have never felt healthier or stronger in my life! I challenge YOU to give up dairy and wheat, while using vegetables as your main source of carbohydrates and see how your body changes. Stick with it long enough to see how your body reacts and make small changes here and there. Try not to change everything at once as that may be a recipe for failure. That is my opinion, take it or leave it. J
I am always available for questions or comments so feel free to contact me.

In health and happiness,
C

Tuesday, July 17, 2012

Total - $193.01




Total to Date for Bikini Competition is $193.01.


As, the competition gets closer, t minus 1 month from tomorrow (August 18), I am purchasing materials to help me look my best. This includes Pro Tan, what I like to call "fake 'n' bake". I asked a few veterans to competing about the tanning situation. The tanning salon or other tanning products will absolutely NOT work. It is different being on stage versus a nice sunkissed glow. I purchased a bottle at $63.45 which includes shipping. This will allow for a practice run and show day.
Pro Tan® Competition Color 16oz

For obvious reasons, the bikini is of HIGH PRIORITY! Thank you to Heather Doane for lending me these beautiful suits. These are not cheap and for her to lend them was a selfless act that I cannot express my gratitude enough. There are companies that rent suits, but my goal was to compete on a budget and educate others that it CAN be done.


In my quest to compete, I am asking my body to do a lot. My workout regimen is challenging and I purchased glutamine to assist my body during this process. My boyfriend, Palani Mak, swears by this supplement so I decided to give it a try. I always do my research and there are mixed reviews regarding glutamine, but it definitely will not hurt me. Glutamine is produced naturally in the body and it promotes muscle anabolism, prevents muscle catabolism, and assists in building the immune system. A little extra boost of this amino acid is worth a try. The bottle a purchased was $9.57 from iHerb.com. I plan on purchasing more as needed.
Almost show time and I could not be more excited! I am more excited that my family and friends will be there to see a defining moment - ME IN A BIKINI ON STAGE! Some people have asked me if I am aiming for first place. My ultimate goal was to make this a learning experience to share with others. If this includes placing 1st, then FABULOUS, if not, that's okay as well. It was the journey I was aiming for, not the trophy. It has been on my Bucket List for quite some time and it was time to get after it. I am so happy I took on this challenge and journey as I have learned so much already. I am definitely prepared to make myself giggle with all that I will experience come the weekend I compete. I am thankful that God has given me the determination and drive to make this happen. I am thankful for all the support, every "LIKE" on the pictures I have posted, all of the inspirational comments, and all the love from my family and friends. I am thankful for the circle of talented and brilliant individuals who have answered my questions. I hope you will all continue to take this journey with me at the day draws near.
In health,
C

Sunday, July 8, 2012

Cacao Carrot Avocado Powercake

Cacao Carrot Avocado Powercake
Servings: 7

Ingredients:
9 oz. of avocado
7 packets of Stevia (1 packet per “cake”)
6 tsp cinnamon
4 TBSP organic cacao powder
16 oz. of shredded carrots
12 egg whites
2 tsp vanilla butter and nut extract
7 ramekins/small baking dishes
Cooking spray
**Option: unsalted peanut butter/Greek yogurt

Instructions:
Preheat oven to 350 degrees. Generously spray dishes with cooking spray.
Peel and remove seeds of avocados. Place in Ninja (or blender), followed by all other ingredients. 

Blend well.

Evenly distribute batter between the 7 dishes and place in oven for 40-50 minutes. 

Let cool and serve.

**Option: Serve with unsalted peanut butter and/or Greek yogurt.
Enjoy!
-C