Category Archives: Dessert
1 cup unsalted butter
2 cups soft-cooked black beans, drained well (I used canned beans)
1 cup walnuts, chopped
1 tablespoon vanilla extract
¼ cup (granulated) natural coffee substitute (or instant coffee, for gluten-sensitive)
¼ teaspoon sea salt
4 large eggs
1½ cups light agave nectar Directions: 1. Preheat the oven to 325°F. I used my glass pyrex bakeware for the brownies, 9x13x1inch. I lightly sprayed the baking dish with grapeseed oil (or your favorite vegetable oil). 2. In a microwave safe bowl, melt the chocolate and butter for about one minute on high or until the the chocolate melts completely when stirred with a spoon. Set aside. 3. In a food processor bowl or blender jar, place the beans, 1/2 cup of the walnuts, the vanilla extract, and about 1/4 cup of the melted chocolate mixture. Blend about 2 minutes, or until smooth. The consistency of the batter should be thick and the beans should be smooth. Set aside.4. In a large bowl, mix together the remaining 1/2 cup walnuts, remaining melted chocolate mixture, coffee substitute, and salt. Mix well. Add the bean/chocolate mixture to the coffee chocolate mixture, stir unitl blended well and set aside.5. In a separate medium bowl, beat the eggs with an electric mixer until light and creamy, about 1 minute. Add the agave nectar and beat well. Add the egg mixture to the chocolate/bean mixture. Add the remaining chopped nuts. Add the brownie bean batter to the baking dish. Bake for 30 to 40 minutes, until the brownies are set. Let them cool in the pan before cutting into squares. Better yet, have the brownies sit in the refrigerator for a few hours or over night before slicing them or else they will fall apart and crumble. Makes 48 bite size brownies or 12 large brownies (as pictured above)
- Apples: fiber (insoluble), pectin, potassium, flavonoids, quercetin.
- Asparagus: folate, potassium, fiber
- Avocados: folate, potassium, monounsaturated fats, fiber.
- Bananas: potassium, vitamin A, fiber, carotenoids.
- Beans: B-complex vitamins; niacin; folate; magnesium; omega-3 fatty acids; calcium; soluble fiber.
- Berries: anthocyanin (red/blue pigment phytochemical), resveratrol, vitamin C, fiber
- Bran: fiber, vitamin E, B vitamins such as folate.
- Carrots: beta-carotene, potassium
- Chocolate, dark: Reservatrol and cocoa phenols (flavonoids).
- Cruciferous vegetables: rich in pigment flavonoids such as: quercetin, beta-carotene, and lutein. Vitamins A and C
- Flaxseed and flaxseed oil: omega-3 essential fatty acids (alpha-linolenic acid ~ALA), fiber, potassium.
- Garlic: contains antioxidant known as allicin, vitamins A and C, potassium and folate.
- Grapes and Cherries: potassium, vitamin C, fiber, contains flavonoids anthocyanin, quercetin, resveratrol and carotenoids (beta-carotene, lutein, and zeaxanthin).
- Greens (dark leafy greens): vitamins A and C, potassium, folate, fiber and some omega-# fatty acids. Kale and collard greens contain the highest amount of lutein.
- Herbs and Spices: cinnamon, ginger, ground red pepper, mustard seed, lemon balm, oregano, peppermint, sage, thyme, turmeric.
- Kiwi: vitamin C, beta-carotene and lutein, potassium, B vitamin folate, vitamin E, fiber (both soluble and insoluble).
- Lemons and Limes: vitamin C and fiber.
- Lentils: folate, magnesium, potassium, fiber.
- Mushroom, shiitake: vitamin C, antioxidants (eriadenine and L-ergothioneine) fiber, linoleic acid.
- Nuts: fiber, hytosterols, heart healthy fats (monounsaturated fatty acids). Walnuts are in richest nuts highest in omega-3 fatty acids.
- Oats: fiber (soluble and insoluble) and antioxidant (avenanthramide).
- Olives and olive oil: extra virgin olive oil provides the best heart healthy results since it contains monounsaturated and polyunsaturated fatty acids and antioxidants ( phenols, secoiridoids and lignans)
- Onions, scallions, and shallots: all part of the allium family, hi levels of vitamin c and quercetin, chromium and fiber, folate and potassium.
- Oranges: fiber, folate, and potassium
- Peppers, bell: depending on the color, rich in beta-carotene and quercetin, mostly have lutein and zeaxanthin, lutein (red pepper only). Vitamins C, vitamin A (mostly red peppers).
- Peppers, chile: vitamins A and C and heart healthy capsaicin.
- Potatoes, sweet: beta-carotene, potassium, B6 vitamin, folate, fiber, betaine (chemical found I certain foods that has shown to have heart health benefits).
- Quinoa: gluten free grain that is rich in magnesium, fiber, and fiber.
- Salmon: omega 3 fatty acids, monounsaturated and polyunsaturated faty acids, some potassium, magnesium
- Sea vegetables: examples: arame, hijiki, kelp, nori, ulva lactuca, and wakame. Contains antioxidants (beta-carotene and lignans), some folate, omega-3’s and monounsaturated and polyunsaturated fatty acids.
- Seeds: sesame, pumpkin, sunflower seeds. The seeds contains: monounsaturated (oleic) and polyunsaturated (linolenic) fatty acids; folate; fiber; lignans (naturally occurring estrogen-like phytochemical called phytoestrogens). Also contains: vitamins A (beta-carotene), C, and E, and magnesium.
- Soy products: monounsaturated and polyunsaturated fatty acids, potassium, folate, some have fiber, phytoestrogens
- Spinach: vitamins A, C, and E; folate; fiber; potassium; phytosterols; betain; omega-3 fatty acids; and antioxidants (beta-carotene, lutein, and zeaxanthin).
- Squash, winter: includes: pumpkins, butternut, acorn, spaghetti, hubbard, and turban. Contains antioxidants (alpha-carotene, beta-carotene, lutein, and zeaxanthin) and vitamin A. contains small amounts of omega-3 fatty acids, potassium, folate, vitamin C, and fiber.
- Tea: black, green, oolong and white teas contain flavonoids such as: quercetin, kaempferol, myricetin, epicatechin, epigallocatechin gallate (EGCG), rutin; folate, potassium; magnesium; and omega-3 fatty acids.
- Tomatoes: carotenoid (lycopene); vitamins A and C; potassium; folate; some niacin (B3); fiber and magnesium.
- Tropical fruits: such as mango, papaya, guava, and pineapple all contain vitamins A and C; beta-carotene and lycopene; fiber; potassium; B vitamins (folate and pyridoxine). Pineapple contains an enzyme called bromelain.
- Whole grains: depending on the grain but whole grains in general contain: calcium, magnesium, fiber, folate, vitamin E to name a few.
- Wine, red: contains flavonoids (quercetin and resveratrol). Note: drinking a glass or two in moderation, keep in mind no one food/beverage is going to cure heart disease.
- Yogurt: calcium, potassium, folate, small trace amounts of vitamin A and C and omega-3 and omega-6 fatty acids. Contains live cultures, Lactobacillus acidophilus.
This past Saturday my son had a few of his closest friends over for a “Lego” themed birthday party. As you know I was not feeling well a few days prior to the party. I was worried that we would have to postpone the party, luckily I felt good enough to make it a fun filled day for my 10 year old son and his friends.
I originally had a long list of fun and creative snacks and desserts I wanted to make for this special day but I just didn’t have the energy to do it. My son didn’t care, he told me he was happy to have friends over and reminded me to keep things simple. So I took his advice and made things easy,I went to Costco to by the Ghiradelli double chocolate brownie mix from Costco. Luckily I found this food blog, she had some wonderful ideas for a “Lego” themed birthday party. I took a few of her ideas, such as the Lego themed cupcakes and Lego themed games.
The boys all had a great time and loved the cupcakes! I even made one for myself, the face says it all!Ingredients: 1 pouch of Ghiradellli chocolate brownie mix 1/4 cup water 1/3 cup grape seed oil (vegetable oil) 1 whole egg 12 muffin liners Frosting: 1/2 recipe for vanilla frosting blue food coloring Directions: 1. Pre-heat oven to 325 degrees. In the meantime, prepare the Ghiradelli chocolate brownie mix per instructions on the box. Click here to view. 2. Line muffin tins with muffin liners, spray liners lightly with vegetable spray (makes it easier to remove liner from brownie cupcake). Even divide the brownie mix into the muffin liners, bake for about 35-40 minutes or until toothpick inserted in center of muffin comes out clean. 3. While muffins are cooling, prepare the icing, add blue food coloring and frost. Lego marshmallow head pops: Ingredients: 12 large marshmallows 12 mini marshmallows yellow chocolate ~ 3/4 cup melted black edible marker 12 lollipop sticks Directions: For step by step directions, click here. 1. Thread one large and one mini marshmallow per lollipop stick, continue until you have total of 12; set aside. 2. Melt the yellow colored chocolate using a microwave or double broiler to melt. Gently dip one marshmallow lollipop at a time. Let them air dry by inserting the lollipops in to a foam board or if you don’t care lay them on wax paper (note that the bottom will not be smooth). 3. Once dry, draw a face using a black edible marker to resemble a Lego guy. I didn’t get a chance today to figure out the calorie content. My nutritional software program is acting up so when it is up and running I will update this post with the nutritional information. Sorry for the inconvenience.
I wanted to squeeze in one more edible holiday gift idea before Christmas! I made a bunch of these for the women that come to my barre classes on Friday morning!
These little treats are packed with nutrients and are an excellent source of manganese with 27% daily value for one serving! Plus just one serving provides 13% daily value of fiber! Scroll down below to see the nutritional content and % daily values for other vitamins and minerals!
By the way, If you are wondering what barre classes are like, well here’s a clip from Physique 57 outakes! Barre workouts are the best to help strengthen and lengthen muscles without building bulk. Enjoy the video clip!
HAVE A MERRY CHRISTMAS TO ALL MY FOLLOWS THAT CELEBRATE IT! HAVE A WONDERFUL HOLIDAY SEASON!
I’ve linked up with Jill Conyers Fitness Friday Blog Hop. Stop by to visit the other fitness blogger to wish them a happy holiday!Lisa’s Chocolate covered ginger fig truffles Servings: 16/serving size: 1 small ball Weight Watcher pts; 3/Poinst plus: 4 Calories: 161/ protein; 2 g/ fat: 8 g/ carbs: 22 g/ fiber: 3 g Ingredients: 1 cup walnuts 2 cups dried figs (stems removed) – I used black mission figs 1 tsp ground cinnamon 1/4 tsp ground ginger 1/3 cup crystalized ginger 3/4 cup dark chocolate (60% or more cacao solids) for vegan chocolate I like to use, sunspire Materials: 16 lollipop sticks 16 little treat bags and 16 cute ribbons ~ 4 inches long Method: 1. In a food processor add walnuts and chop until fine. set aside. 2. Add remaining ingredients (except for the chocolat), blend until smooth, transfer into a bowl. Add chopped walnuts and mix well. Using an OXO Good Grips small cookie scoop, scoop into small round balls place them on a plate. Stick them in the freezer for about 30 minutes so they are easier to handle when dipping into the warm melted chocolate. 3. In the meantime, melt the chocolate in a double boiler or in the microwave. Remove the fig ginger balls out of the freezer. Dip the fig ginger balls one by one into the chocolate, place them on wax paper to dry. Optional insert lollipop and wrap them up in a treat bag with a ribbon! Recap on holiday gift ideas: Homemade Foot Balm Buttersotch Pecan Brownies Chocolate dipped Marshmallow pops Pumpkin Cranberry Granola Body Scrub % Daily Values: manganese: 27%/ iron: 16%/calcium: 15%/copper: 15%/potassium: 11%/phosphorus: 9%/vitamin K: 5%/ vitaminC: 5%/ B1: 4%/ B2: 4%/ B3: 4%/ biotin: 3%/folate: 3%/ pantothenic acid: 2%/ biotin: 1%/ selenium: 1%/