Recipe: Healthy Peanut Butter Cup Cupcakes

From our favorite food blogger: Fit Foodie Finds

We promise this recipe will be scrumptious! There are a few extra steps than the other recipes we’ve posted.

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Ingredients:

Base Batter

  • 3/4 cup ground oat flour
  • 3/4 cup white whole wheat flour
  • 1/2 teaspoon baking powder
  • 1/2 teaspoon baking soda
  • 1/8 teaspoon salt
  • 1/2 cup coconut sugar
  • 2 eggs, large
  • 1 teaspoon vanilla extract
  • 3 tablespoons honey
  • 1/3 cup apple sauce
  • 1 cup almond milk
  • 1/4 cup coconut oil

For the Peanut Butter Layer

  • 1 cup base batter
  • 2 tablespoons peanut butter powder
  • 1 tablespoon peanut butter

For the Chocolate Layer

  • The rest of the base layer
  • 1/4 cup cocoa powder
  • 1 tablespoon honey

For the Frosting

  • 1 cup peanut flour
  • 3/4 cup almond milk, unsweetened
  • 2 tablespoons honey

Directions

For the Base Batter
1. First, preheat oven to 350ºF. Place all of the dry ingredients in a large bowl. Then in a separate bowl, mix together all wet ingredients, minus the coconut oil.
2. Add the wet ingredients to the dry ingredients and mix until combined. Melt coconut oil and add to the batter. Mix.
For the Peanut Butter Layer
1. Spoon out 1 cup of the base batter into a separate bowl. Then, add in peanut butter powder and peanut butter and mix until combined.
For the Chocolate Layer
1. Using the rest of the batter, mix in ¼ cup cocoa powder and 1 additional tablespoon of honey.
For the Peanut Butter Cup Muffins
1. Spray a cupcake tin with nonstick cooking spray (I used coconut oil cooking spray). Then, spoon in 2 heaping tablespoons of the chocolate layer. Add 1 heaping tablespoon of the peanut butter layer on top of the chocolate.
2. Bake at 350ºF for 20 minutes.

For the Peanut Flour Frosting
1. Mix all ingredients together. If your frosting is too thin, add more peanut flour. If your frosting is too thick, add more almond milk.

For more pictures and other yummy recipes visit: http://fitfoodiefinds.com/2015/07/healthy-peanut-butter-cup-cupcakes/

Recipe: Healthy Quinoa Chili

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Ingredients:

1 cup quinoa
1 tablespoon olive oil
3 cloves garlic, minced
1 onion, diced
2 (14.5-ounce) cans diced tomatoes
1 (15-ounce) can tomato sauce
1 (4.5-ounce) can diced green chiles
1 1/2 tablespoons chili powder, or more, to taste
2 teaspoons ground cumin
1 1/2 teaspoons paprika
1/2 teaspoon cayenne pepper
Kosher salt and freshly ground black pepper, to taste
1 (15-ounce) can kidney beans, drained and rinsed
1 (15-ounce) can black beans, drained and rinsed
1 1/2 cups corn kernels, frozen, canned or roasted
3 tablespoons chopped fresh cilantro leaves
Juice of 1 lime, optional
1 avocado, halved, seeded, peeled and diced

Directions:

  1. In a large saucepan of 2 cups water, cook quinoa according to package instructions; set aside.
  2. Heat olive oil in a Dutch oven or large pot over medium high heat. Add garlic and onion, and cook, stirring frequently, until onions have become translucent, about 2-3 minutes.
  3. Stir in quinoa, diced tomatoes, tomato sauce, green chiles, chili powder, cumin, paprika, cayenne pepper and 1-2 cups water, making sure to cover most of the ingredients; season with salt and pepper, to taste.
  4. Reduce heat to low; simmer, covered, until thickened, about 30 minutes. Stir in beans, corn, cilantro and lime juice, if using, until heated through, about 2 minutes.
  5. Serve immediately with avocado, if desired.

Recipe via: http://damndelicious.net/2013/10/16/quinoa-chili/

How many calories do you burn…?

winter-activities-skiing

Did you know you can burn calories doing fun winter activities! How awesome is that? These activities don’t feel like exercise they are a fun way to hang out with friends and burn a few calories along the way.

Skiing 300-600 an hour

Snowboarding 300-600 an hour

Ice Skating 400 an hour

Cross Country Skiing 575 an hour

Snowshoeing 500 an hour (nature centers often have inexpensive snow shoe rentals and trail you can hike on)

Sledding 400 an hour

Foods Rich in Vitamin D

When the winter months come the sunlight fades. We need ways to get our Vitamin D in besides sunlight. Eating foods rich in vitamin D is a perfect way to obtain vitamin D during the long winter months.

high-vitamin-D-foods

  1. Cod Liver Oil
  2. Oily Fish – Smoked Salmon, Smoked White Fish, Mackerel, Tuna, Halibut, Herring, Tilapia
  3. Mushrooms – Maitake, Morel, Chanterelle, Oyster
  4. Fortified Cereals
  5. Tofu – Lite Silken Tofu, Sprouted Tofu, Extra Firm Tofu
  6. Caviar
  7. Dairy Products – Buttermilk, low fat yogurt, fortified goats milk
  8. Pork – Spare rib, turkey and pork sausage, pork shoulder, pork loin
  9. Eggs – raw, scrambled, hard boiled, poached, and omelet
  10. Dairy Alternatives – soymilk, almond milk, rice milk

For more information visit: http://www.healthaliciousness.com/articles/high-vitamin-D-foods.php

Pesto Salmon & Italian Veggies in Foil

Pesto-Salmon-and-Italian-Veggies-in-Foil

Ingredients

Seafood:

4(6oz) skinless salmon, skinless fillets

Produce:

1 pint Grape tomatoes

1 1/4 lbs Green beans, fresh

Condiments:

4 tsp, Lemon juice, fresh

4 tbsp Pesto, homemade or store bought

Baking & Spices:

1 Salt and freshly ground black pepper

Oils & Vinegars:

3 tsp Olive oil

 

Directions

  • Preheat oven to 400 degrees. Bring a pot of water to a boil. Cut four pieces of aluminum foil into 14-inch lengths. Boil green beans 3 minutes, then carefully drain (asparagus doesn’t need to be boiled before baking).
  • Toss green beans (or asparagus) with 2 tsp olive oil and season with salt and pepper to taste, divide into 4 servings and layer in center of each piece of foil. Season both sides of salmon with salt and pepper. Layer salmon over green beans and then spread 1 Tbsp pesto over top. Drizzle 1 tsp lemon juice over each fillet. Toss tomatoes with remaining 1 tsp olive oil and season lightly with salt. Spread over each salmon fillet. Wrap sides of foil in and roll and crimp edge to seal, then wrap ends upward to seal (don’t wrap too tightly you want the heat to be able to circulate well).
  • Place side by side on a baking sheet and bake in preheated oven until salmon has cooked through, about 20 – 28 minutes (cook time will vary depending on thickness of salmon and desired degree of doneness).

Recipe Source via: http://www.cookingclassy.com/2015/07/pesto-salmon-and-italian-veggies-in-foil/

I had a booger on my lip

I was on a long, post turkey day, walk with a large group of my clients and their family members.  It was such a great moment I was meeting new people, spending time with treasured friends – I was in my element.  I was so happy, fresh air, families, and a little adventure from the icy roads – what could be better.  I was walking around chatting everyone up, learning about their holiday meals and plans for the upcoming winter.  We were all in good spirits, under my breath I was singing Christmas carols – I couldn’t even help it.  Then it happened.  Just minutes from the finish my husband says, you have something on your lip.  It looks like a booger he says.  I die a little…it was a booger and I knew exactly how it got there.

At the start of the walk my daughter’s nose was running and I saw a green pea-sized marble working it’s way onto her lip.  I didn’t have a tissue, so I did what any good mother would do, I tried to wipe it away with her shirt…it didn’t quite reach.  Alas, with no other choice, I used my glove. One quick stroke and it was gone. Then I simply swiped my finger in the snow to rid myself of any evidence (like any good northerner would). I smiled and thought to myself – crisis averted. Nope.  Moments later, a few strands of hair blew into my mouth and got glued there from my ever-present winter chapstick.  I quickly wiped the hair away, and while the hair was gone, the booger got relocated.

I was happy when my hubby had my back, but I had literally talked to dozens of people who neglected to tell me about the shiny green number staring back at them.  Why would they see the train-wreck of a situation unfolding in front of them and say nothing? Did they talk about it later, I wondered? In the end, I had to realize it wasn’t their job to save me from the booger.

That brings me to the bigger point. I think we often walk around with a train wreck situation and other people notice, but they don’t do anything to really help. It’s not that they don’t like you, maybe even love you, but it’s not their job. That’s where trumi coaching comes in. We often have all the tools we need, but we don’t know how to use them. We’ve spent hundreds if not thousands on gym memberships, diet foods, and gimmicks, but those things were no better then the snow at helping to remove our booger. We all need someone who has our back; someone to care about our whole self, our best self, our true self.   Someone that’s not afraid to tell you about the booger and even give you something to take care of it. Let us be your someone. Whether that’s helping you manage stress, eat better, move more, or just learn to laugh more often. We’re ready, we’re equipped, and we totally have your back. To learn more visit http://b60.73f.myftpupload.com/stillwater-mn/

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Recipe: Homemade Ketchup

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Ingredients:

One 6-ounce can tomato paste
1/2 Cup water
1/4 Cup vinegar
1/4 Teaspoon salt
1/4 Teaspoon garlic powder
1/4 Teaspoon ground onion
1 3/4 Tablespoon raw sugar

Directions:

Empty the tomato paste into a pan and stir until smooth. Slowly add the water while stirring. Slowly add the vinegar while stirring. Combine the rest of the ingredients and stir into the tomato paste over low heat. Once simmering, remove from the heat, and place into containers. Refrigerate until cool.

Recipe Via: http://www.thedailymeal.com/ketchup-0-recipe

Clean Up Your Kitchen

It’s a new year so let’s start off on a new foot. Clean up your kitchen! Having a clean kitchen with healthy groceries and organic spices will help you to achieve your goals for 2016!

clean-up-kitchen

We’ve created a checklist for each day this week to follow:

Monday – Condiments: Many hidden ingredients are in condiments making them unhealthy. When people use condiments they tend to not weigh and just pour or squeeze onto their food. Check out the labels on your condiments – if you can’t read what’s on the label pitch it!

Tuesday – Spices: Spices add yummy flavors to otherwise boring dishes but if you’re using spices that are high in sodium they won’t be good for your health. Instead of spices try using fresh ingredients i.e. use fresh basil or parsley.

Wednesday – Fridge: Have those holiday leftovers still sittin’ in the fridge? Time to pitch! It’s a new year to start out on a new foot. Any juices or alcohols that made it into the fridge, pitch. Any pasta meals or potatoes that came in, pitch. Any desserts still left lingering in the back, pitch. You don’t want or need to temptation.

Thursday – Freezer: Is it sometimes just easier to throw in a frozen meal in the microwave than having to cook? We know, we get it. But you may not realize that those meals are a pile of salt. Those “Smart Ones” aren’t healthy and they have almost no nutritional value. Pitch them!

Are we starting to sound like a broken record? We have one more day left. Can you guess what we’re pitching on Friday?

Friday – Pantry: While the kids were off of school the house may have filled up with cereals, mac & cheese, and chips! Time to …what’s that? Oh yes, pitch them! Stick with fresh foods for snacks and meals. Instead of cereal try eggs and sausage, instead of chips try carrot sticks, don’t cook mac & cheese cook spaghetti squash!

9 Health Benefits of Fiber

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There’s no shortage of research showing how fiber may boost your health. Some of its top potential benefits include:

– Blood sugar control: Soluble fiber may help to slow your body’s breakdown of carbohydrates and the absorption of sugar, helping with blood sugar control.
– Heart health: An inverse association has been found between fiber intake and heart attack, and research shows that those eating a high-fiber diet have a 40 percent lower risk of heart disease
– Stroke: Researchers have found that for every seven-grams more fiber you consume on a daily basis, your stroke risk is decreased by 7 percent
– Weight loss and management: Fiber supplements have been shown to enhance weight loss among obese people,3 likely because fiber increases feelings of fullness.
– Skin health: Fiber, particularly psyllium husk, may help move yeast and fungus out of your body, preventing them from being excreted through your skin where they could trigger acne or rashes.
– Diverticulitis: Dietary fiber (especially insoluble) may reduce your risk of diverticulitis – an inflammation of polyps in your intestine – by 40 percent.
– Hemorrhoids: A high-fiber diet may lower your risk of hemorrhoids.
Irritable bowel syndrome (IBS): Fiber may provide some relief from IBS.
– Gallstones and kidney stones: A high-fiber diet may reduce the risk of gallstones and kidney stones, likely because of its ability to help regulate blood sugar.

For more information visit: http://articles.mercola.com/sites/articles/archive/2013/11/25/9-fiber-health-benefits.aspx

Fiber Fast Facts

high-fiber-food

How fiber can help with weight loss? First and foremost, fiber helps you feel full without consuming a lot of unwanted calories. High fiber foods tend to be low in fat, too, helping to keep your weight in check.
There are two types of fiber; soluble and insoluble. Soluble fiber dissolves in water. Insoluble fiber does not. To some degree these differences determine how each fiber functions in the body and benefits your health. Soluble fibers attract water and form a gel, which slows down digestion. Soluble fiber delays the emptying of your stomach and makes you feel full, which helps control weight. Slower stomach emptying may also affect blood sugar levels and have a beneficial effect on insulin sensitivity, which may help control diabetes. Soluble fibers can also help lower LDL (“bad”) blood cholesterol by interfering with the absorption of dietary cholesterol. Good sources of soluble fiber are oats, oat bran, oatmeal, apples, citrus fruits, strawberries, dried beans, barley, rye flour, potatoes, raw cabbage, and pasta.

How fiber can help with digestive issues? We often make jokes about digestion and too much or too little fiber. The funny thing is, your fiber intake does have a direct impact on digestive health. Insoluble fibers are considered gut-healthy fiber because they have a laxative effect and add bulk to the diet, helping prevent constipation. These fibers do not dissolve in water, so they pass through the gastrointestinal tract relatively intact, and speed up the passage of food and waste through your gut. It is the type of fiber most strongly linked to cancer protection. Good sources of insoluble fiber are wheat bran, whole wheat products, cereals made from bran or shredded wheat, crunchy vegetables, barley, grains, whole wheat pasta, and rye flour.

It is best to choose fiber-rich foods over fiber supplements in order to get the full range of cancer-fighting phytochemicals (“phyto” means plant so phytochemicals are simply plant-compounds) that fruits, vegetables, legumes, and grains contain.

What are some foods that are high in fiber? Answers: fruits (apples, pears, raspberries, avocado), veggies (kale, peas, squash, sweet potatoes, carrots), beans, flax and chia seeds, quinoa, oats, almonds. (note: foods listed are examples of the highest fiber rich foods in each category).

Are high fiber breads, bars, and cereals a good way to get more fiber? Not necessarily, because most of these food are highly processed and contain added sugars and/or hydrogenated oils. Calorie for calorie a whole food like an avocado has more fiber per calorie than a piece of bread. Not only that, but an avocado has numerous other nutritiously redeeming qualities that breads and cereals do not. Think about it this way…most breads and cereals are fortified with added nutrition, they are fortified because on their own, they are not nutritionally balanced.

What are some sneaky ways to incorporate more fiber into your diet? Add chia or ground flax seeds to your smoothie or oatmeal, top your eggs with 1⁄2 an avocado, add lentils to your salad, add psyllium husk to baked goods