Tag Archives: flax meal

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Spicy Black Bean Veggie Burger {Just Like Morningstar Farms}

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Tweet First of all I have to apologize for this ridiculous picture. My camera broke over the summer from my mischievous little boy who likes to take things apart and break them! Part of the reason I haven’t been blogging … Continue reading

PB Banana Power Cookie and a Power Workout!

 
 
I know this is not your typical dessert cookie but you’ll be surprised how tasty these power cookies really are! Did I mention that I made these cookies with my picky eater in mind. You see, he is not one to have a big appetite in the morning, so I made these PB Banana Power Cookies for those mornings when we are litterally running out the door!  These also make a great post wokout snack too!
 
Speaking of workouts, I have been working out at home the last few months to save on time. By the time I get my toddler son out the door and drive to the gym, I could have done a workout! So instead, my workouts are short and super challenging.  For today’s workout, all you will need is a jump rope and  a gymboss interval timer . Set your timer to 2 minutes on, 30 secionds rest for 10 rounds. If you don’t have a gymboss interval timer, you can use a stop watch.
 
 
warm up for 5 minutes
  • walked on treadmill
Circuit workout #1:
  • 25 reps jump squats with 20 lb dumbells (each hand)
  • 25 reps walking lunges with 20 lb dumbells (each hand)
  • 25 reps stiff legged dead lifts 20 lb dumbells (each hand)
  • 15 curtsey lunges (on each leg) using 20 lbs dumbells
  • I did this circuit 3 times without taking a rest (omg, it was brutal!)
 
Jump roping circuit #2:  
  • 2 minutes of jump roping
  • 30 second rest
  •  do this for 10 rounds! (25 minutes total)
Cooldown
  • lower and upper body stretches
  • foam roll
I had my gymboss interval timer programed for 10 rounds but my legs were so tired from the intense circuit, I had to stop. I ended up only doing 5 rounds in 12.5 minutes, not bad consideriding my almost three year kept interrupting me.
 
He’s such a cutie but when you are woking out, it’s really difficult to concentrate when someone continuously walks up to you and wants you to put Spiderman gloves that are two sizes too big for their tiny hands!
 
I’m sharing this post today with Jill over at Fitness Health and Happiness, Fitness Friday Blog Hop. Stop on over to check out other fitness and food blogs!
 
  
Lisa’s PB Banana breakfast cookies
Servings: 12/ Serving Size: 1 cookie
Weight Watcher pts plus: 5
Calorires: 190/ protein: 8 g/ fat: 9 g/ carbs: 19 g/ fiber: 3 g
 
Dry Ingredients:
1 ¾  cups rolled oats
4 Tbsp hemp seeds
2 Tbsp flax meal
2 Tbsp chia seeds
 1 tsp baking powder
1 tsp cinnamon
1 scoop protein whey vanilla powder
1/2  cup crunchy natural peanut butter
 
Wet Ingredient:
1 cup banana puree (1 large or 2 small banana’s)
¼ c to ½ cup brown sugar or honey, agave, etc. (depends on how sweet you like it ~ I used 1/4 cup agave nectar)
2 tsp vanilla extract
 
Directions:
1. Mix the dry ingredients in one bowl, set aside.
2. Mix the wet ingredients in a separate bowl, add the dry ingredients until combined well.
3. Bake for about 12-15 min at 350 degrees
Makes 12 large cookies
DISCLOSURE: I may be an affiliate for products that I recommend. If you purchase those items through my links I may or may not earn a commission. You will not pay more when buying a product through my link. In fact, when you order through my link, it helps me to continue to offer you lots of free recipe and fitness blog posts. Thank you, in advance for your support!
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No Bake PB Protein Balls dipped in Cocoa Powder

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Tweet     I get asked by my clients as to what is an easy portable snack that doesn’t require refrigeration. Well, you are in luck my friend, I have just the snack for you! Plus is contains at least three (3) heart healthy … Continue reading

Oatmeal Banana Pancakes

After my crazy intense Fat Burning  workout by BodyRock.tv, I was listening to my iPod while stretching.

The song “Banana Pancakes” by Jack Johnson was on my cool down play list. All night I was dreaming about banana pancakes and morning couldn’t come quick enough!

First thing in the morning I made a clean eating oatmeal banana pancake breakfast to start my day!

Oh, did I mention that I played the “Banana Pancakes song while making them!

Oatmeal Banana Pancakes~Lisa’s SMART recipe
Servings: 2/Serving size: 4 small pancakes/Wt. Watcher Pts: 5 /Points Plus: 7
Calories: 256/Protein: 15 g/Fat: 8 g/ Carbs: 32 g/ Fiber: 5 g
  
Ingredients for Oatmeal banana pancakes:
Dry Ingredients:
1/2 cup rolled oat flour (put oats in a blender to make into flour) – use certified GF oats if you have to eat GF
1 Tbsp ground flax meal
1/4 tsp baking powder
1/4 tsp or more ground cinnamon
1/4 tsp stevia powder
.
Wet Ingredients:
1 egg white
 
1/2 cup Light Vanilla soy milk
1/4 tsp vanilla extract
2 Tbsp chopped walnuts
1/2 mashed ripe banana
optional: 1/2 scoop vanilla whey protein powder
 
Topping:
1/2 banana sliced thin
a dollop of whipped cream
.
Directions:
1. In a small bowl, combine dry ingredients; set aside.
2. In a separate small bowl combine wet ingredients, mix well.
3. Pour wet ingredients into dry ingredients, mix well. Let it sit for about 10 minutes to make it moist.
4. Coat a griddle or non stick pan with vegetable spay, Spoon about 1/4 cup of the mix onto the pan,until bubbles begin to form and break,  flip pancake and cook until the other side is golden brown.  Serve immediately while warm and hot; top with your favorite toppings. I added 1/3 banana slices, 1 Tbsp walnuts and a dallop of cream.  
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Nutritional Analysis for 2 small pancakes (with vanilla whey protein)  without toppping: Calories: 256/ protein: 15 g/ carbs: 32 g/ fiber: 5 g/ sugars: 7 g/ total fat: 8 g/ saturated fat: 1 g/ monounsaturated fat: 1 g/ polyunsaturated fat: 3 g/ cholesterol: 17 mg/sodium: 100 mg
.
% Daily Values Based on 2,000 calorie diet:
manganese: 67%/ phosphorus: 18%/ magnesium: 18%/B1: 12%/ selenium: 12%/ B6: 11%/ calcium: 11%/ iron: 11%/ copper: 11%/ pantothenic acid: 5%/ folate: 5%/ biotin: 4%/ vitamin D: 3%/ B2: 3%
 
DISCLOSURE: I may be an affiliate for products that I recommend. If you purchase those items through my links I may or may not earn a commission. You will not pay more when buying a product through my link. In fact, when you order through my link, it helps me to continue to offer you lots of free recipe and fitness blog posts. Thank you, in advance for your support!

Blueberry Apple Muffins {a Serendipitous Success}

The last two weeks have been crazy busy with my kids schedules from volunteering at their school to driving them to and from school and not to mention driving them to and from their after school activities. With all of this craziness I have very little time to prepare foods from scratch on a daily basis. Instead I’ll cook and bake foods in batches to help me out throughout the week, usually it’s on Sunday’s and Wednesday’s.

Last Wednesday on my baking day, I baked a few batches of blueberry apple muffins. Of course on that day my boys had their friends over and everyone was in and out of the house including my mischievous one year old. Some how my one year old escaped out of the locked yard and over to my neighbors front porch. Luckily, my neighbor was out walking her dog.  She suggested I put a leash on my one year old so he doesn’t escape! Honestly, some days that sounds like a good idea so I can get some things done around the house (don’t worry I’m just kidding!)

Anyhow, while all of this was going on I forgot to add the sugar to my dry ingredients. I didn’t realize it until they came out of the oven! I didn’t tell the kids and wondered if they’d notice. I called them over to try the muffins. I studied their faces as they took the first bite, so far so good. I had my five year old nephew over, after his first bite he said the topping was the best part of the muffin and didn’t care for the rest of it because it had too much fruit inside (can’t please everyone, especially since he loves to add sugar on everything). On the other hand, my picky four year old loved them and asked for seconds as did my other two boys. :) I was one happy mamma! :)

I shared this recipe over at Mis Pensamientos (aka Junia’s blog site) for her October 2011 Bloghop! Head on over there to check out other recipes!

Blueberry Apple Muffins (w/ sugar)~Lisa’s SMART recipe
Servings: 12/ Serving Size: 1/ Wt. Watcher pts: 2/Pts Plus: 3
Calories: 176/ protein: 5 g/ fat: 3.5 g/carbs: 32 g/ fiber: 3.4 g
 
 
Blueberry Apple Muffins (w/out sugar)~Lisa’s SMART recipe
Servings: 12/ Serving Size: 1/ Wt. Watcher pts: 3/Pts Plus: 5
Calories: 123/ protein: 5 g/ fat: 3.5 g/carbs: 19 g/ fiber: 3.4 g
.
Dry Ingredients
1cup of oat flour ( I used old fashioned oats in the blender to make oat flour)
¼ c. wheat germ
¼ c. flax meal
¾ c. whole wheat flour
2 ½ tsp baking powder
*3/4 cup sugar (I unintentionally left the sugar out, later realized it was a success!)    
.
Wet Ingredients
1 whole egg + 2 egg whites
1 c.light vanilla soy milk (add more if the batter is too thick about a tablespoon at a time) – I used light vanilla soy milk by Silk
1 ½ c. frozen or fresh blueberries
1 small apple finely chopped (1 cup)
 

Topping

2Tbsp. oatmeal

1 Tbsp Earth Balance natural buttery spread or just plain old butter

1 Tbsp sugar or 1/3 of stevia pakcet depending on how sweet you like it and may want to add another tablespoon of oatmeal to add some bulk to the topping

1 tsp ground cinnamon

.

*you can substitute stevia powder in place of granulated sugar for low calorie-low  sugar recipe and still get the sweetness. 1 cup sugar = 1 tsp stevia powder and add some bulk like diced apples, the stevia works well in this recipe due to the extra bulk from the fruit….another serendipitous success!

.

Directions:

1. Mix the dry ingredients in a large bowl, until blended.

 
  
2. Add wet ingredients into another bowl, using a fork whisk well.
 
3. Add wet ingredients to the dry ingredients, mix and fold in the ingredients until blended about 25 strokes is good.
 
4. Carefully fold in the blueberries and diced apples. Drop a spoonful of batter into a greased (I sprayed it with vegetable spray) muffin tin.
 
 
5. This is the best part of the muffin, the cinnamon sugar topping! Using a  fork to mix and blend the ingredients until they look like small clumps of crumbs. Add about 1 teaspoon of the crumb mix on top of each muffin.
 
5. Bake in a pre-heated oven of 350 F for about 25-30  minutes or until the toothpick comes out clean with toothpick test.
I like to double the batch and freeze some for later.
 
 
Believe it or not my picky preschooler loves these muffins! It’s the perfect afternoon snack! Hmm, thanks mom! :)
.
Nutritional Analysis for blueberry apple muffins without 3/4 cup sugar: calories: 123/ protein: 5 g/ carbohydrates: 19 g/ fiber: 3.5 g/ sugars: 5 g/ total fat: 3.5 g/ saturated fat: 0.8 g/ monounsaturated fat: 1 g/polyunsaturated fat: 0.8 g/ cholesterol: 18 mg/ sodium: 145 mg
 
% Daily Value:
 
 
 
 
 
DISCLOSURE: I may be an affiliate for products that I recommend. If you purchase those items through my links I may or may not earn a commission. You will not pay more when buying a product through my link. In fact, when you order through my link, it helps me to continue to offer you lots of free recipe and fitness blog posts. Thank you, in advance for your support!

Crunchy Nutella Peanut Butter Cups

I found this wonderful Chunky Chocolate Peanut Butter Cup recipe from King Arthur flour recipe archive, it tastes almost like a Reese’s Peanut Butter Cup! If you are looking for a cleaner version of this recipe, you can find it here. I changed my recipe a bit from the Kind Arthur site, I left the peanut butter as is and added a bit of Nutella, chocolate hazel nut spread, for a fun twist. These tiny treats are perfect to satisfy my peanut butter chocolate cravings! <


Lisa’s Crunchy Nutella PB Chocolate Cups~Lisa’s revised recipe
Servings: 12 mini/ Serving Size: 1 mini cup/ Old pts: 3/Points +: 4
Calories:128 /Protein: 2 g/Fat: 9.5 g/Carbs: 11 g/Fiber: 1.5 g

Ingredients:

3/4  cup of dark chocolate chips (73% cacao) – I used Enjoy Life Brand chocolate chips (gluten free/dairy free/nut free)
1/4 cup organic chunky peanut butter or sunflower seed butter
1/4 cup Nutella chocolate hazelnut spread.
Directions:

Melt the chocolate, spoon about 1 1/2 teaspoon of melted chocolate into each mini paper cups. Store in the freezer for about 15 minutes until it is firm.

Using a spoon (or if you are annal about portion control like me, use a a teaspoon to accurately measure), spoon a small amount of natural crunchy peanut butter, to the bottom half of the chocolate cup.

Next, add the Nutella. Then top it off with another 1 1/2 teaspoons of melted chocolate. Store it on the freezer until it hardens, about 15 minutes or so. Enjoy your treat!

Too bad I didn’t have caramel in the house!

Nutritional Analysis for one mini cup with Nutella:
Calories: 128/Protein: 2 g/ Carbs: 11g/ fiber: 1.5 g/ sugars: 7.5 g/ total fat: 9.5 g/ saturated fat: 3.5 g/ trans fat: 0 g/cholesterol: 0 mg/ sodium: 50 mg
DISCLOSURE: I may be an affiliate for products that I recommend. If you purchase those items through my links I may or may not earn a commission. You will not pay more when buying a product through my link. In fact, when you order through my link, it helps me to continue to offer you lots of free recipe and fitness blog posts. Thank you, in advance for your support!