RECIPES

TANGY SWEET LENTILS

Sometimes you  just don’t feel like too much fuss for dinner. I’m all about little fuss, yummy flavors, and satisfied tummies :). Of course I am always looking for healthy nourishing options that I can add to my families rotation. I am the type of person that could eat just about the same thing every day, but my family does not get that gene from their momma. They like variety and honestly variety is HEALTHY! It gives our bodies the chance to get all those vitamins, minerals and flora through a colorful rainbow pantry. So lets talk about the beautiful orangy hew of red lentils!

I love Red lentils and I can already see some of you squirming in anticipation of a gassy tummy. If this is the case for you, there are things you can do to reduce or eliminate this uncomfortable side-effect. Soaking or sprouting the lentils (or beans) well help tremendously in this arena. And Just remember, if beans and lentils are not part of your weekly eats (as well as vegetables) then you are more likely to feel the discomforts of them when they are consumed. If they are a regular part of your diet your body often adapts to eating the noisy fair *wink.  A little food science into what can cause this boisterous buildup… the blame lies in the “FODMAPs”, short chain carbohydrates that can be poorly absorbed in the small intestine. Spouting neutralizes Phytic acid irritant by starting the germination process thus changing the lentil composition into a readily digestible morsel. Essentially its the sugar that is causing the issues but, we wont linger here so long because I don’t want to scare you off of an amazing meal and addition to your diet!

Here is my spotlight on the LENTIL SUPER FOOD. They are an excellent source of molybdenum, folate and contain dietary fiber, copper, phosphorus, manganese, iron, protein, zinc, potassium, B vitamins… really do I have to go on…

Without further adieu…

 

  • TANGY SWEET LENTILS
    INGREDIENTS
    prep time/total time: 5 min, yields 2 cups
    • 1½ cups of  bone broth (*or water, chicken stock)
    • 3/4 cup Red Lentils (rinsed)
    • 1 tsp raw honey
    • 2 Tbs coconut aminos (or tamari, soy sauce)
    • 1 Tbs olive oil
    • 1 tsp apple cider vinegar (or to taste* we enjoy a little extra)
    • 1 medium shallot minced (or 2 tsp powdered onion)
    • 2 cloves of minced garlic
    • 1 tsp paprika
    • pinch of salt (*to taste)
    INSTRUCTIONS
    1. WAIT FOR IT…It’s difficult.. throw it all in a pan on high till boiling, turn down to low and simmer until done. 15 min or so. DELISH
    NOTES
    *Eat it as a side, over spinach, or whatever floats your boat. We loved it over finely chopped kale!
    This is a recipe that I adapted from www.buzzfeed.com
RECIPES

Chocolate Chunk Peanutbutter Bean Cookies

We SOOOOO love bean cookies in our house and I promise you that you will have NO idea they are in there! We have two bean cookie recipes currently that we love. I am going to share with you one of our newest and eventually I will share with you our FAVORITE lol.

I know I am always writing about healthy sweets and that’s because I LOVE SWEETS and I want my family to enjoy that world while filling their bodies with good stuff! I definitely do not want my kids feeling deprived because my philosophy is that God has given us so many wonderful things to eat in this world and He also created sweet things! If we are wise with how and when we make these things they can be incorporated in our lives in a healthy non-weight gaining manner.

I know I have explained why I love some of the other ingredients in a past post so feel free to look at some of the other recipes posted about. Though I would like to share my love affair with Enjoy Life brand semi-sweet chocolate chunks (and mini pieces). First off they are dairy free and I only care because I’ve struggled with a dairy allergy my entire life and these are Delicious! They are derived from sustainably harvested cocoa beans; cane sugar, unsweetened chocolate, cocoa butter-nuff said…

So I wont drag this out! 🙂

CHOCOLATE CHUNK PEANUT-BUTTER BEAN COOKIES

INGREDIENTS

  • 1 can organic cannallini beans rinsed and drained
  • ½ cup organic peanut butter or almond butter (I used a mix!)
  • 2Tbs cup raw cacao (or bakers cocoa)
  • ½ cup raw honey (I used a bit less and added some xylitol)
  • 1 egg
  • 1 tsp baking powder
  • 1/8th tsp sea salt (watch salt if using salted peanut butter)
  • 2tsp vanilla

———————————————————————————

  • Add in ½ cup oatmeal*
  • up to ½ cup of Chocolate chips/chunks (*Dark chocolate would be a good add in)*
  1. Mix everything in the food processor except the oatmeal and chocolate chunks until smooth.

2. Add the chocolate chunks and pulse them in leaving them mostly chunky.

3. Remove the blade carefully and mix the oatmeal in by hand.

4. Scoop a nice sized dollop on nonstick cookie sheet. I think I got about 24 out of one batch!

5. Cook in preheated 350 deg. oven for 13 min or so till they appear no longer

Chocolate peanutbutter chunk bean cookies

wet on top.

ENJOY! I KNOW YOU WILL!!!

Blog

FAT– Fact or Fiction

Being in the fitness industry I constantly hear so many lies circulating in the next ‘get fit’ fad that goes by.  One of my Favorites is that fat and carbohydrates make you fat. In a nut shell no they don’t make you fat. They are both necessary to keep your body working at peek performance. Consuming the wrong fats will make you fat.

According to David Ludwig, MD, PhD (leading obesity researcher and professor of nutrition at Harvard University) we would be better spending our time paying attention to what we eat rather than how much.

The wrong kinds of fat will make you fat. Fats such as those found in ready made pie crusts, baked goods, processed grain-fed meats, packaged cookies (esp. with frosting), shortening, margarine, microwave popcorn, fried foods, frozen pizzas. Now I’m not saying to never consume any of these things but my goal is that you have informed decisions regarding your health so you don’t wonder why you may be stuck in a health ‘rut’ of some sort.

So what do healthy fats do for us anyway? Why do we need them? Healthy fats consist of Triglycerides, cholesterol and other essential fatty acids. They store energy for us acting as little messengers that help proteins do their jobs. And of course they insulate and protect our vital organs, help aid immune functions, metabolism, reproduction, reduction of inflammation, blood clotting and brain development.

Lets start with metabolism. Metabolism is the chemical process that converts fat molecules to energy. During this process the fat or triglycerides stored in the body is broken down into glycerol and fatty acids which are absorbed by the liver, kidneys and muscles which in the end maintains our body temperature, carbon dioxide etc. etc.

So, how can this information help us? First of many fad diets out there want us to starve to loose  fat but I can assure you their are better ways! I also don’t believe in never eating a donut. The when, where, hows are so important when dealing our fat sources. Deprivation is NOT the answer and it doesn’t work in the long run.

Eating fats, proteins and fiber filled foods will only serve to help you feel satiated and ward off not only cravings but insulin spikes and in the end cause you to consume less calories in general. They will also improve heart and skin health and deter other diseases that are caused from over consumption of fats particularly wrong fats.

I’ll leave you with a list of some wonderful weight loss fats:

  • Dark Chocolate
  • Nuts, seeds & nut-butters
  • Avocado
  • Greek Yogurt
  • Wild Salmon
  • Flax & Chia seeds

 

RECIPES

BROWNIES

BLACK BEAN NUT BUTTER BROWNIES

I know I know you have heard this one before. But I swear they are delish!!! Now, this has taken me lots of trial and error time with a very picky crew (specifically my husband!). Believe me that I have had my fair share of less than par black bean brownies. But, this time I think you will be pleasantly surprised! Layer this up with some banana protein ice cream and now we’re talking!

It is kind of a passion for me to handcraft desserts specifically into something that become wholesome and nutrient dense.

What I love specifically about this recipe is that it is SO EASY. Like most of what we do in our house, it’s what I like to call a ‘one shot pot’. Though it’s not technically in a pot but you get the drift! There is something satisfying about throwing all the ingredients into a food processor and BAM you are done! I don’t like to spend my time primping and fussing over a meal, let alone a dessert. I also don’t want my family to feel deprived like they are missing out on what the world has to offer. But, I also want them eating real ingredients that taste good and leave them not only feeling good but healthy.

This little tasty treat is both dairy and grain free with one piece leaving you satisfied.

 

BLACK BEAN BROWNIES

INGREDIENTS

  • 1 can black beans rinsed and drained
  • 1 cup peanut butter
  • ½ cup raw cacao (or bakers cocoa)
  • 1/3rd cup coconut oil
  • ½ cup raw honey
  • 2 eggs
  • 1 ½ tsp baking soda
  • 1 ½ tsp baking powder
  • ½ tsp sea salt (watch salt if using salted peanut butter)
  • 1½ tbs xylitol ‘sugar’
  • 2tsp vanilla
  • 1/8th tsp almond or coconut extract

———————————————————————————

  • up to 1 cup of Dark Chocolate (*we love Enjoy Life Brand-chunks)

 

DIRECTIONS

1. Pulse all ingredients together until well incorporated then add Chocolate chips and do some quick pulses to mix them in.

2. Pour batter into 8×8 greased pan (*we like coconut oil spray)

3. Put in 350 degree preheated oven for 25-30 minuets until dipping knife into middle of brownie and it comes out clean. I like to eat these straight up hot and melty!

 

NOTES

  1. though I haven’t tried it, I would imagine that any nut butter would work well. If anyone tries it please let me know how it comes out 😉
  2. In case you are wondering what xylitol could be. It is a sugar alcohol with negligible effects on blood sugar and is a teeth friendly sweetener derived from the birch tree.

 

Hope you all enjoy!

~Love the Abundant Fit Momma Kitchen