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!!!

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

 

RECIPES

CHOCOLATE PEANUT BUTTER POWER FUDGE

From our home to yours, I look forward to sharing with you some of my family’s most favorite recipes!… and here is our latest edition!

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POWER FUDGE

 

In our home we are all about healthy eats and trying to maintain the body size we would like individually. But we sure do love our sweets! So, I had to really work hard to come up with ways we could ‘have our cake and eat it too’ if you know what I mean. Staying fit and being able to eat desserts and snacks that leave us feeling satisfied and not deprived is important to me individually as a wife and as a mother of two growing tots.

I am excited to share with you one of my newest favorite recipes that is loaded with satisfying fats, pure protein, and antioxidants. What more could we ask for out of a dessert 😉 or for me as an afternoon snack with my cup of tea. I am always hankering for a bit of sweet mid afternoon after I’ve put the kiddos down for a nap and I get to snuggle up with a good devotional and journal.

Here’s a little more info on this health happy power fudge. Coconut oil is a saturated fat but it also has an interesting ability to give our healthy HDL cholesterol a boost. Not all fats are created equal and coconut oil has a higher level of  lauric acid and a good amount of antioxidants. But, this being said I will wouldn’t go slathering coconut oil all over your food because it is still a saturated fat and we don’t need to load our bodies with excessive amounts.

Raw cacao is one of the staples in our home because it is far superior to unsweetened cocoa (which has had many of its nutrients processed out of it). We use it in place of unsweetened bakers cocoa. We even make our own hot chocolate from scratch with it. It is jam packed with antioxidants, calcium, magnesium and a ridiculously high amount of iron for a plant. I love the write up that begoodorganics.com offers.

Collagen protein is another of our home staples and I like it because it is the most abundant protein in our bodies. It is the protein found in our muscles, bones, skin, blood vessels, digestive system and tendons. It not only helps give our skin strength and elasticity but is a key component in healing the intestinal wall (healing leaky gut issues and other digestive diseases). Glutamine (one of the amino acids in collagen) is a key to preventing gut inflammation. We like to put it in any number of things, from our protein waffles to our tea! Because it is tasteless and virtually melts away it really is an easy resource for health promotion.

Hope you enjoy this recipe. Let me know how you like it. I would love your feedback!

 

POWER FUDGE

CHOCOLATE PEANUT BUTTER FUDGE
INGREDIENTS
prep time/total time: 5 min
  • ½ cup coconut oil
  • ½ cup unsweetened raw cacao powder (or unsweetened cocoa)
  • ½ cup smooth peanut butter (or any nut-butter)
  • ¼ cup of raw honey (or processed)
  • ½ tsp vanilla extract
  • pinch of salt
  • up to 1/8 cup of collagen protein (too much will change the consistency)
INSTRUCTIONS
  1. Line a loaf pan (or any small pan really) with parchment paper. Double recipe for 8×8 pan.
  2. In a small sauce pan, combine all the ingredients until melted and smooth.
  3. Add all contents into pan. Place in the fridge for at least 30 min. I like to toss mine in the freezer because I’m impatient! When hard, flip out onto cutting board can cut into desired sizes…and enjoy!
NOTES
*Store in the fridge unless you want a melty mess; although it will still taste FANTASTIC!!
*Because not everyone has collagen on hand, you may omit the protein if needed. It will still taste AMAZING.
This is a recipe that I adapted from Apple-Of-My-Eye.