Chocolate Strawberry Protein Loaf

New recipe came in from a fan – I tried it, and WOW, it was amazing. I’m not usually a fan of protein powder, but for this use I think it’s better than the alternatives, and definitely pumps up the protein count for you athletes out there. As always, use organic ingredients, and if you are vegan, use chia and water to substitute for the eggs. Here you go!

Chocolate Strawberry Protein LoafDARK CHOCOLATE & STRAWBERRY PROTEIN LOAF

From: Ross Edgley at http://www.facebook.com/rossedgleywriter Visit his page for more great recipes!

This not only tastes great but all the ingredients are healthy, ‘functional’ and especially good after a hard gym session :- ) and here’s why. It’s made of foods that all have health and performance benefits. From the flavanoid content of the dark chocolate to the vitamin C content of the strawberries. Essentially it’s very nutrient dense! Plus, has a great carbohydrate to protein ratio to help the muscles and body recover immediately after training.

Ingredients:
– 30g Whey Protein (dark chocolate flavour best)
– 2 whole eggs
– 50g dark chocolate (ideally 85% cocoa since far healthier)
– 30g coconut flour
– 20g oats (can be gluten free oats)
– 200ml almond milk
– 1 banana
– 20g of strawberries and blueberries
– Baking powder (1/2 a teaspoon)

Method:
– Pre heat oven to 250
– Mix ingredients into a bowl (whey, eggs, coconut flour, oats, almond milk and ½ a tsp of baking powder)
– Mash a banana and add to mixture
– Whisk until mixture is light and almost frothy
– Add more almond milk to achieve the right consistency, like batter
– Then add dark chocolate and berries into the mixture
– Line loaf tin with greaseproof paper or coconut oil
– Pour in the mixture
– Place the loaf tin into oven and cook for 40-60 minutes (if you have a good oven it may be shorter so be sure to pay attention to your loaf whilst cooking and use a toothpick or knife to check as it’s baking)
– Remove, top with a few berries and enjoy

Nutritional Information (for 1/6)
– 190 Calories
– 21g Protein
– 38g Carbohydrates
Serving suggestions:

*Also goes very well with natural yoghurt. Especially if you find the texture too dry, this balances it out perfectly.

*Note: A little science to finish Some people are concerned about eating too many carbohydrates but the truth is immediately after training you can pretty much eat what you want and it won’t be stored as fat! It will only be used to help the body recover. This is because your muscles are depleted and your insulin sensitivity (how we absorb and use carbohydrates) is elevated so anything we eat is absorbed like a sponge by the muscles. Don’t believe me check out this study below Basically if you’ve trained hard, go home, eat and enjoy this completely guilt free. You’re body will actually thank you for it

References:
Veikko A. Koivisto, Hanele Yki-Järvinen andRalph A. DeFronzo (1986) “Physical training and insulin sensitivity” Diabetes/Metabolism Reviews, Volume 1, Issue 4, pages 445–481, 1986

Farmer’s Market Peach Crisp

Farmer's Market Peach Crisp

Peaches are naturally juicy and sweet … so they need very little added to them to be amazing! Take this basic recipe and experiment all Summer – try adding a handful of raspberries … basil … even some grated ginger!

Buy organic peaches for your health and the health of our planet … and ask the growers at your farmer’s market whether they have any “scratch and dent” peaches with bruises or other imperfections. Not only are they a fraction of the price of perfect peaches, they’ll be the fruits that are ripe and ready to use when you get home!

Farmer’s Market Peach Crisp

Ingredients

6-10 medium scratch/dent (or other) peaches
juice of 1 lemon
2 tbsp coconut flour
1 tsp almond extract

1 cup whole oats
½ cup almonds
½ cup walnuts
1/4 cup unsweetened coconut flakes
½ cup brown sugar OR 1/4 cup maple syrup
1/3 cup melted coconut oil
pinch of salt

Preparation
1. Heat oven to 375 degrees.
2. Peel the peaches, remove any soft or bruised areas, and chop into about 4-5 slices per peach
3. Combine the peach slices with the lemon juice, coconut flour, and almond extract in a large bowl. Toss until the peaches are well coated.
4. Put the peaches into a casserole dish or lasagna pan.
5. Add the the oats, almonds, walnuts, and coconut flakes in a processor and pulse to break up into a coarse but fairly even mixture. Be careful here, don’t over-mix or you’ll wind up with nut butter!
6. Put this mix in your bowl, add the coconut oil, brown sugar, and salt, and mix with a spoon.
7. Place this mixture over the peaches.
8. Bake for 35-45 minutes, or until the peaches are bubbling and the topping is lightly browned.

Top with greek yogurt or a small scoop of high-quality vanilla ice cream.

Most important: sit and really ENJOY the amazing taste of summer … preferably sharing with family and friends who share your love of healthy, delicious food!

5 Fresh & Fast (and simple) Fig Recipes

Five Fresh Fast Fig Recipes - Eat Yourself Well

Last week, my figs were tiny and green – this week, they’re ripe – ALL of them! Following are a few ways I’m going to make use of these amazing fruits – in addition to eating them right off the tree, when the birds don’t get to them first!

Crispy Broiled Figs: Melt a bit of coconut oil with honey (just a little of each). Lay figs halves on a baking sheet. Brush with melted mix. Broil until the fig tops bubble and start to brown on the edges. Serve as a side dish with veggies, or add a bit of marscapone for a wonderful earthy dessert.

Fig Bruschetta: Finely dice fresh figs, and toss with a splash of balsamic vinegar and one good grind of black pepper. Top toasted baguette slice with a bit of ricotta or marscapone cheese, top with fig mix

Cheesy, Melty Figs: Chop the top half off the fig (reserve for Bruschetta, above :-)) and slightly “open” the bottom half. Add a soft cheese: a nice ripe bleu, robiola, or a bit of brie. Place under broiler until cheese is melted, serve immediately, alone or over mixed greens as a salad.

Fig, Walnut, and Goat Cheese Salad: Cut/crumble all into pieces and toss with mixed greens. Top with a quick mix of balsamic vinegar, dijon mustard, and the best olive oil you can find.

Gingered Fig Martinis (over 21 only): Blend 2 cups figs, 1 small knob of ginger (less for less spicy, more for more) 2 tsp water and the juice of 1/2 to 1 lemon (depending on size) in the blender. Pour over ice in cocktail shaker, add vodka to taste and shake well. Pour into chilled martini glass.

From Jennifer Silverberg at www.EatYourselfWell.com and facebook.com/eatyourselfwell Please maintain link as you copy and share recipe with others!

All of the Fig – None of the Newton – Bars!

All of the Fig, None of the Newton, Bars - Eat Yourself Well

Sometimes you – or your kids – want something sweet, which can wind up being a mess for your healthy, whole-food diet. Recently, Food Babe posted about one sandwich bar that we used to think was healthy, but has a dizzying (sometimes literally) array of unnecessary chemicals in the ingredients.

That inspired me to grab the simple fig paste I’d made yesterday out of the fridge and try an easy, healthy, replacement for my less-healthy childhood treat. It turned out to be even easier than I’d thought – check this out!

Simple, Healthy Fig Bars

Ingredients

  • 1 cup ground dried organic figs, ground to a paste (instructions for grinding, below)
  • 1/2 cup organic hemp seed
  • 1/2 cup salted pumpkin seeds, ground – I used sprouted, salted (I used Go Raw brand)
  • Cut the figs into smallish pieces and process by pulsing in a strong food processor. If you do not cut them up into bits, they will gum up in your processor, and possibly burn out the motor – trust me on this one :-). Once the processor is running easily, leave it in the “on” position until the fig bits gather into a ball, about 1 minute.

    Take about 1 cup of the fig paste on put on a large plastic cutting board or silicone baking mat. Press with your hands or a rolling pin into a disk about 1/4 inch thin.

    Sprinkle a mix of the hemp seed and pumpkin seeds over the disk and press in with your hands. Flip the disk and repeat. Do this a few more times until the figs are holding as much of the seed as they can.

    IMG_1463Start cutting the disk into rectangular strips that when folded over (see pic) form a sandwich bar square.

    Store in fridge, if they aren’t all grabbed up right then!

    From Jennifer Silverberg at www.EatYourselfWell.com and facebook.com/eatyourselfwell Please maintain link as you copy and share recipe with others!

    Summer Peach and Basil Salad, with Delicious Options

    Peach Basil Salad + Variations
    This is a perfect salad for summer – fruity, delicious, and full of cooling flavor. Experiment with the savory and spicy options for lunch and dinner, and consider the sweeter options for dessert!

    Summer Peach and Basil Salad

    4-5 medium peaches, sliced into 1/4 inch pieces (leave skin on)
    1/4 red onion
    1/2 cup fresh basil
    1/2 lemon or 1 lime, juiced
    1 tablespoon extra-virgin olive oil – choose a fruity, cloudy one
    Pinch of coarse salt
    Freshly ground pepper, to taste

    Options: Take it sweeter: Add Strawberries and/or mint; or, serve with a dollop of marscapone sweetened with honey

    Take it savory: Add Feta (just a tbsp, crumbled – you need much less than you think – or it will overpower the fruit) or other white cheese, grated

    Make it spicy: Add grated ginger

    Preparation

    A bit of attention on the preparation will make a big difference in this recipe – start with a sharp knife!

    Roll basil leaves together into a “cigar” shape and thinly slice across the “cigar” to make thin basil strips. Then, quarter a red onion, and slice very thinly across the cut side, to make tiny strips of that as well.

    Add everything you are using in a large bowl, toss, adjust seasoning if needed, and serve.

    Almond Butter Dark Chocolate (wherehavethesebeenallmylife) Brownies!

    Almond Butter Dark Chocolate Brownies!
    Almond Butter Dark Chocolate Brownies - EatYourselfWell
    These are SOOOOO delicious, made with whole, real ingredients, gluten-free, and couldn’t be easier to make! I like them made with 1/2 cup sugar, but if you like sweeter brownies, you can use the higher measure. Feel free to add coconut flakes, walnuts, or other ingredients – this is a great base for experimentation!

    Mix together in bowl:

    2 cups almond butter
    3 eggs (I have heard that vegan egg substitutes work great; I have not tested them)
    1/8 cup pure cacao or cocoa powder
    1 tablespoon vanilla extract
    1/2 – 1 cup coconut sugar
    1/2 cup coconut milk
    1/2 tsp sea salt
    1 tsp baking soda

    Then, stir in:
    2 bars 70%+ cacao, roughly broken (I love Theo’s because it is organic and fair trade … and delicious!)

    NOTE: use chocolate chips only as a last resort – they tend to melt into the batter and get lost, while the larger chunks make great chocolatey bits in the brownies!

    Spread into 13 x 9 pan lined in parchment paper. Bake in 325 degree oven for 25 minutes or until firm, and top bounces back when touched.

    If desired, garnish with homemade cocoa sugar: use a Vitamix to blend together 1/4 cup coconut sugar with 1/4 cup cocoa powder until super-fine (will start to float out the top of the blender vent holes). Sprinkle through fine mesh sieve onto brownies.