Wednesday, December 31, 2014

Egg Muffins

Always tweaking past recipes to make them better. I don't think these could be any better. Simple, easy and a great breakfast item to have on hand for busy morbings, camping or any other traveling. Hope you enjoy. 

🌱1 bunch green onions, chopped
🍎1 red bell pepper, diced
🍚1 cup grated cheese
🐷1/2c bacon pieces (optional)
🍳4 egg yolks
🍳8-10 egg whites. 

Preheat oven to 350°. In a separate bowl, mix egg yolks and whites. In a cupcake pan, layer green onions, bell pepper, cheese and bacon bits. Pour egg mixture over top of each "cupcake/muffin." Place in oven between 20-30 minutes depending on how crispy you want the outside. I did 30 minutes and they were delicious! 


Xo Shan 

Saturday, December 20, 2014

Let's get personal...

Since my last Instagram post, I have received a few emails regarding my personal story and I realized I've never written out the journey I've been on over the last decade. Perhaps i didn't think anyone would really have an interest, but mostly I haven't written it because it isn't easy to talk about. Today, I will break my silence and hopefully someone can relate to my struggles and find the light that I have. 

2003 started with a break up. I had too much time to get myself in trouble. I was devoting most my waking hours to my career, and as soon as I was out of the office, I was out partying as hard as I had been working.  I was hitting the bottle hard, and not taking care of my body.  At the time I didn't realize, but I was wasting away. Coffee for breakfast, often skipping lunch or barely eating a late lunch and drinking alcohol as my dinner. I was getting to bed late and scraping myself out of bed the following morning to do it all again. The gym was a joke back then. I was definitely not working out, although I continued to pay for my 24 Hour Fitness membership just so I could say I belonged to a gym. These behaviors lasted for several months. I lost weight rapidly, eventually people started asking me if I was okay. At 5'10" I was hovering around 130 pounds. No muscle, no butt, clothes falling off. My normal size 8 jeans went down to a 4, and I thought it was great. This anorexia lasted several months until one night changed me forever. It was 4th of July and my friends were throwing a party. There was a smorgasbord of appetizers and treats. I hadn't been around so much readily available food in quite a while. I ate. I ate, and I ate, and I ate. I ate so much, that I felt terrible sick. I remember the car ride home. The sick feeling I felt from over eating, and I was hoping I would make it home and not succumb to this car sick feeling I felt. As soon as I was dropped off I ran to the bathroom, and my relief was immediate. I didn't know then that the feeling I felt would become addictive. That feeling created a new pattern of destructive behaviors. A few days of low calories, mostly from coffee and alcohol, followed by a day of binging and purging. Within a few months the effects of my behaviors had taken a toll.  Debilitating migraines, tooth decay, hair loss and my skin was grey. I had insomnia and was frequently disoriented. 

During this time I met my husband. We worked together and he quickly saw I wasn't eating well. His family owned a deli and he would bring me sandwiches at lunch. He thought he could save me with food, but that would be like saving an alcoholic with beers. The thing about eating disorders as opposed to other addictions is you cannot eliminate or avoid it. Everyone must eat. Every day. Several times per day. 

Within a couple months of marriage, I found out we were expecting. I thought carrying my precious child would stop my purging, and it did mostly. I know there was at least once I could not stay strong enough and gave in to the relieving feeling of purging. As a mom, I definitely scaled back my problem, but food was still a necessity, and if I ever over ate, I knew there was a way out from that feeling. 

Over the following 6 years or so, I yo-yo'd my weight. Gaining during pregnancies, and continuing to gain more weight even after pregnancy, at one point weighing 170lbs. I was unhappy, unhealthy, tired, and just over all miserable. 

Then in the summer of 2013, I came across the "If It Fits Your Macros" diet. During the first three months of incorporating iifym, I gained a 6 pack (okay, maybe a 2-pack), and realized I NEVER once over ate, felt "too full," or purged. It was the first time I was able to eat, without restrictions, and not fear food or what would happen when I ate. I am not "cured" from this disorder. It is with me forever, but I can control it far better than I ever have. My skin is a normal color, my teeth are the healthiest they have ever been, my hair stopped falling out, and my migraines have not made an appearance in a couple years. My over all health is noticeably better than 10 years ago. 

I have feared talking about my eating disorder for years. I'm not even sure my closest friends are privy to this information. I was ashamed and knew better, but couldn't stop, but I feel like talking about it helps hold me accountable, and also may help someone else who struggles with similar issues. 

Eating disorders are serious, life-threatening illnesses that impact 8 million people each year in the United States. If you, or someone you know, suffers from an eating disorder, visit or call 1-844-348-6212

Xo Shan 

Friday, December 12, 2014

Healthy Cookie Dough

I took another stab at this healthy version of my favorite sweet treat! I love cookie dough, and can't seem to keep my fingers out of the batter while mixing, so it's such a treat to be able to devour this GUILT FREE! 

This recipe can easily be adjusted with ingredients you currently have at home. 


🍚1 can chickpeas, drained and rinsed
🍨1 scoop vanilla protein powder
🍯8 tbsp nut butter of your choice (I used Maranatha Maple Almond Butter)
🍁1/4 cup Walden Farms Pancake Syrup
(Can use honey, agave, or even maple extract)
🍞1/4 tsp butter extract (optional)
🍫14g Dark Chocolate Chips (I used Lily's sweetened with stevia)

Mix all ingredients (sans chips) together and add water if you desire a runnier texture. Fold in chocolate chips and enjoy. 

Xo Shan

Sunday, November 9, 2014

Matcha Green Tea

I have a new obsession with Matcha Green Tea. I have always loved it, and am always hearing of its health benefits, but after drinking it for a few days in a row, I truly felt a difference in my evergy level. I decided to do some of my own searching to see what other benefits I was getting from this fantastic morning ritual. Here's what I found...  

Energy Booster

One of the most unexpected benefits matcha drinkers experience is a boost of energy through the day. In one study, researchers had thought that this was from the caffeine in matcha, but they found that it was actually the combination of matchas natural properties. Another recent study in particular found that matcha even improved physical endurance by 24%. Even if you arent facing a grueling workout, matcha can help you through the everyday marathon, whether its that project due the next day or getting the kids from school to soccer practice.

Calorie Burner

Already nearly calorie free, matcha is a great addition to a weight loss program by tackling the problem from both sides. It boosts metabolism and burns fat. One recent study even suggested that matcha may help burn calories by four times. At the same time, matcha does not put any stress on the body. It doesnt raise blood pressure or heart rate, making it a safe alternative to questionable quick fixes or pharmaceuticals ridden with side effects.

Detox Deluxe

Green is truly the color of health. Matcha helps to safely cleanse and purge the body of harmful elements. Chlorophyll the element that gives green tea and other plants their signature verdant color is also a powerful detoxifier, helping to eliminate both chemicals and heavy metals from the body. And because matcha is carefully shade-grown, it is substantially richer in chlorophyll than other green teas, making it a superior daily detox.

I think these added benefits are a great reason to incorporate this super tasty drink on a daily basis! 

Thanks to for the information! πŸ˜‰

Sweet Eggs first thing in the morning

I have the worst habits around the holidays. It all starts with Halloween and the buckets of candy my children bring home. I try to remove as much as possible, but there is still too much and I can't pretend like it doesn't exist. I sneak one or two pieces from time to time. The sugar just sends me in to a tailspin causing cravings and withdrawals, making me want more and MORE! Last night was no exception as I made my nightly cup of tea. I just love a piece of chocolate with hot tea! Since I fell asleep shortly after having my little treat, I woke with raging cravings for sugar! I immediately wanted to walk to the cabinet where the Halloween cabinet is hidden, but I had to stop the madness. It was one of those mornings when you tell yourself it's "You vs. You" and that is what I did. While the kids were asking for their over easy eggs, I decided the best thing to do was make some delicious sweet eggs and today's creation was awesome! 

Here is the recipe;
1c egg whites (I was hungry!)
1/4tsp butter extract
1/2tsp vanilla extract
1/2tsp cinnamon
2-4 packets stevia
1/4c fat free ricotta cheese
1/4c oat bran

I scrambled all the ingredients together until well cooked and drizzled Walden Farms Pancake Syrup on the top. My kids said it smelled like french toast and loved it too! 

Tuesday, October 28, 2014

Spicy Cauliflower Egg White Muffins

I have been staring at a head of cauliflower in my refrigerator for the last week wondering what I was going to make. It became a necessity when I was slapped with a pungent smell after opening the fridge door last night. I love cauliflower, but could do without the smell! 

I decided to put a twist on my Saffron Cauliflower Protein Muffins (recipe in previous posts).  Something spicy! 

3/4 cauliflower head grated 
1 cup egg whites
1/2tbsp cayenne pepper
1/4 tbsp turmeric 
1/4 tbsp Mrs Dash Tomato Basil
1/2-3/4cup grated cheese of choice
Black pepper to taste

Preheat oven to 350°

Mix all ingredients together and fill cupcake tin 3/4 full. I made the mistake of filling to the top. They still turned out, but not as uniformed. 

Bake at 350° for 25 minutes. Cool and enjoy. Makes 8 "muffins."

Monday, October 13, 2014

My First Half Marathon

It has been more than 24 hours since completing my first half marathon. Many emotions and thoughts have passed since running under that inflatable finish line that I longed for from the moment I started running. The first thought that crossed my mind? Why did I sign up for this? I actually PAID to do this?! Why would someone who hasn't trained for a half marathon even attempt such a task? Let me enlighten you with this crazy idea and how it came to be. 

You may recall an IG post from last month about an epic 6.5 mile run I had. As with most of my longer runs, this was spontaneous. See, I don't always LOVE running. Some days I "feel" it, and most days I am trying to occupy my thoughts with anything other than "are we done yet?" That run started out as a 3-4 miler, but I was feeling good, so I kept up for 6.5 miles. That run left me with a slightly sore back, but I continued my normal workouts, and occasional treadmill intervals, never to hit the pavement after that "epic run." 

Then my son joined the Run Club. He was so excited to run a mile and a half each week, pushing to get closer to two, that I decided a challenge was in store. That was when I signed us up for the Rocky Ridge trail 5k. He did amazing. His Run Club continued to encourage students to sign up for the Run For Education, and I almost signed us up. The main reason I was hesitant? They didn't give a finisher medal to 5k runners. (Yes, I wanted him to have one!), so somehow that lead me to consider the half. They gave finisher medals for the half marathon, and the course was almost totally flat. Why not? How hard could it be? Right? 

Fast forward to Wednesday evening. Biting my fingers as I decided to take advantage of "rollback pricing!" (I am such a sucker). What did my son say Thursday morning when I told him I signed up for the half? "But mom, that's 13 miles!!!" ️Yes, I know son. Thank you. 

The following two days were agonizing. I would lay in bed, tired, but my mind busy thinking about how I was going to be running for two hours. Yes, along with not training, I wanted to complete my first half marathon by 1:59.  Doable, right?!😳

The night before the race a got everything I needed ready. Clothes, race bib, SpiBelt, GU packs and inhaler (to appease my mother😘). I woke before the sun was up and while my family was snug in their beds. I was quiet as a mouse. I hydrated well and ate half a banana. As I gathered my things and went for my truck keys, I noticed a note my husband had left for me! 

Just what I needed to calm my nerves! I CAN do it! I WILL do it! I tucked the note into my SpiBelt. I figured I could pull it out if I really needed some motivation. 

The San Ramon Valley Run for Education began in Danville and ended by the Fire Station in San Ramon. I parked my truck and realized I needed to go to the bathroom! Off to find porta potties. Thank goodness I got in line before the masses. Hopefully all that hydrating wouldn't come back to haunt me. 

At 7am, 15 minutes before the race began, I ate my first GU packet. I read online that you should have one 15 minutes prior and at approximately mile 5 and 10, and everyone knows if you read it online, it's true😁. I knew it was going to be hot later, so opted for a tank and no jacket. To keep warm in the final minutes prior to the start, I did a little jumping up and down. I really wanted my body to stay warm. 

Finally it was 7:15, but no race horn sounded. Eventually they explained they were calibrating clocks and by 7:18am we were off. 

Here I was, the beginning of my first half marathon. I kept thinking about how much I was going to be running. Longer than I ever had. I realized pretty quickly that I wasn't in a "let's make it a big run" kinda day. Nevertheless, I kept on. I was averaging 8:50 miles for the first half of the run. A few times, I realized I was in a fog, my legs feeling heavier, and continued to push myself a little faster. By mile 10, the mile markers were obviously taking longer to reach. Was it my pace? Was I getting bored? I kept thinking about my friends that love running. I imagined they were there to tell me to suck it up. I never stopped. I ran with heavy legs and at mile 12, my husband called me. He was trying to explain where he was in relation to the finish line. Honestly, I was so confused, I just told him I would see him in 10 minutes. That last ten minutes was the longest ten minutes EVER! The course kept turning and I was now running passed the 5k runners and walkers. Children complaining about how long they had been walking. Walking! 

I rounded the final turn and at that moment the man in front of me dropped his bib. I attempted to lean down and whisk it up, and my legs buckled. I felt dizzy and realized I was about gassed out. I wanted to sprint the last quarter mile, but the tank was empty. I spotted my husband, son and daughter and choked up. Immediately I couldn't catch my breath. I tried taking a picture of the finish line, and then spotted my mom who had surprised me. 

2hours, 10 minutes, 53 seconds after beginning my first half marathon, I was finished. My calves were cramping, my hips were hurting and my legs felt like bricks, but I was done! The first couple minutes after were filled with less emotions than I had expected. I was numb and didn't really know what to do. My husband walked up with a snack and some LifeWater. I was still trying to take a deep breath. I remembered I had flip flops in the backpack my husband brought with him, so I sat on a light post and switched my shoes. Not the wisest of choices. My feet fell flat causing my calves to cramp more, and I finally noticed I was full of blisters. The half mile walk to the car was almost as bad as the last mile I ran. As we got to the car, I stepped towards the CVS to throw something away and stubbed my toe on the cement that was sticking out of the ground. That was about the moment I declared this event "checked off my bucket list." I sank in to my husband's car, really sitting down for the first time. My legs were ansy and restless, but they were happy! 

So, here I am, 3 days post race, and I feel great! Monday was full of soreness and body aches, but I was back at TRX on Tuesday (really tried to get out of that, but thankful I did it). What is the conclusion? I can't wait to do it again! I want to train properly, run with friends and cross with grace. I am truly proud of what I accomplished and know what I am capable of. YOUR BODY ACHIEVES WHAT YOUR MIND BELIEVES! 

Tuesday, October 7, 2014

Blueberry Protein Cakes

This combination has been my go to as a cold snack, but I decided to add some egg whites and make them in to "pancakes." The crispness was just the right touch! πŸ’œπŸ’œπŸ’œπŸ’œπŸ’œπŸ’œπŸ’œπŸ’œπŸ’œπŸ’œπŸ’œ 
Measurements are approximate cause I'm just reckless like that! 
🍚1/2c cottage cheese (low sodium)
🌰1/4c oat bran
🍳1/4c egg whites
πŸ‡1/3c blueberries 
🍯1/4tsp butter extract
🍦smidgen of stevia to sweetenπŸ˜‰ Enjoy! 

I just cooked them in a pan like pancakes and vΓ³ila! 

Xo Shan 

Saturday, October 4, 2014

Inspiration from my son

It is no surprise that the healthy lifestyle my husband and I live has rubbed off on our children. They talk about nutritious foods versus foods that don't provide many benefits, they know that exercise is a key part of a healthy lifestyle and they are always wanting to participate in the activities we are doing. Two years ago I ran a couple 10k races, and my son kept asking when he could run with me. He hadn't really ran more than a mile or two, so I really didn't want to push him in to something I thought could be too difficult for a 5 year old. Two years later, and he still begs me, so after joining his elementary schools run club, I thought it was time to put his skills to the test. I knew he could handle a 5k, so I decided to push him to do a trail run. Not just any trail run, but the Brazen Racing Rocky Ridge 5k! He didn't know what to expect, so why not start with something challenging?! He did great! Even straight up hill between miles 1-2 and him and his friend kept on trucking! I was one proud mama! Proud of his hard work and proud that I was leading by example. 

Saturday, August 23, 2014

iifym and flexible dieting

I have been asked several times lately about iifym and flexible dieting. I have sent a few separate emails and realize this would probably be best explained on my blog so I didn't have to retype. Also, this gives me a great opportunity to make adjustments to my own research from time to time and fix the information which I have compiled. 

I personally love iifym because it gave me a great base that made life easier to "eat right" as opposed to a diet that I couldn't hold on to after it was over. You must first understand macronutrients before you apply iifym. Macros are the nutrients needed to fuel your body everyday. Whether you want to lose weight, maintain your weight, gain muscle, if you workout or don't workout. Science has proven that our body needs a certain amount of protein, fat, carbs and fiber every day. The amount you need may be much more than you've previously been eating, so sometimes you have to ease in to the new macro numbers. Let me give you am example πŸ‘‡πŸ‘‡πŸ‘‡πŸ‘‡πŸ‘‡πŸ‘‡

Before I started counting macros, I was counting calories. I shot for 1200 calories and would get the lowest amount of carbs possible. Usually between 50-75 carbs MAX! I was beyond exhausted, had no energy, no patience and was just skinny. Yes, I lost weight, but if I increased calories or carbs, I gained weight, so I always went back to this 1200 cal calculation to lose weight.

When I first calculated my macros ( it wanted me to eat 1900-2200 calories and 150g of carbs!!!! I had to ease in to those calculations, but by about two weeks in, I was eating 2000 calories and 150g carbs and was getting leaner! I essentially ended up gaining weight, but because of muscle. I was losing more inches and getting leaner by eating more food!

What iifym means is the body actually does not differentiate between white carbs and brown carbs. For example, you have heard brown rice is better than white rice? Well, science says all carbs break down in to glucose the same way. (Keep in mind, brown rice will absorb slower keeping you fuller longer). The point is, you can lose weight eating white rice or white flour the same as brown rice or complex carbs. Some people have taken this literally and somehow poptarts have become the mascot food of iifymers, because they can "fit" the carb grams in to their days macros. Of course a poptart will not keep you as full as a bowl of brown rice.

This is the debate about clean eating vs "flexible dieting" Of course clean eating will fuel your body the best, hitting your macros with flexible dieting will still give you the same results and allow you to not feel guilty when you indulge in a Froyo, or glass of wine, or a poptart!!!

Although I usually fuel my body with nutrient sense foods, it is still great to be able to enjoy a treat and make it fit my macros, with the added guilt I once felt from eating these foods. As a result I have less time off the wagon and more time focused on eating healthy. Essentially eating the foods to fuel my body. 

For more information and most accurate science based take in macronutrients, please refer to as well as Dr. Layne Norton has a bachelors in BioChemistry and his PhD in Nutritional Science. He has the most accurate account of the science behind fueling our bodies. 

Saturday, June 21, 2014

Hazelnut Cream "Nutella"

I bought some raw hazelnuts last week and have been wondering what I wanted to do with them. I figured starting with a cream was the best base for more recipes in the future. This recipe is simple and easy for even a beginner. 

Roast 1.5c hazelnuts (approx 300g) in oven at 350° for 10-15 minutes. When they are cool, run under water in a strainer to remove as much skin as possible. I found the hazelnut skins to be a bit difficult to remove. I rubbed as much as I could and didn't stress about the rest. I couldn't tell a signifigant difference in texture. 

Blend hazelnuts with 1 cup cold water on high. I blended for about 4-5 minutes to create a frothy and creamy texture! 

If you want to make milk, you could add additional water and use a cheese cloth to separate the milk from the residue. I left mine thick and creamy and added the following. 

2tbsp raw cocao powder
4 packets stevia
1tsp vanilla extract. 

There are so many wonderful things I wanted to do with this mixture. You could place it in your ice cream maker and make "Nutella" ice cream. You could add a bit of water and make a coffee creamer. I decided to freeze the mixture in candy molds to use in my protein smoothies. 

Let me know what YOU do with your hazelnut cream! 

Tuesday, June 17, 2014

Vanilla Chai Overnight OIAJ

I am at that point with the foods in my cabinets when everything is nearing the end of the contents, and a serious nutrition store shopping spree is in need. I am out of all my good protein powder and flax seeds and had just enough oats to make a quick overnight oats for tomorrow morning. It had a vanilla base, so I decided to add some chai tea to mix up the flavors! Hope you like this simple concaucion. 

Start by brewing some Chai tea. I use Twinnings for most of my hot tea, and love the spice from their Chai. I only used 1/4c of water to brew, because I wanted a nice strong flavor. Allow to steep while putting together your oats. 

In a mason jar mix:

1/2c Bob's Gluten Free Oats
1/2c egg whites
1/4c Fage 0%
1tbsp Chia Seeds
1/3 Medium banana 
2tbsp Vanilla Coconut Coffee creamer
1/4tsp vanilla extract
2 packets stevia (I use Truvia)

Mix together, including the 1/4c brewed Chai. Cover and refrigerate till morning. 

Wednesday, June 4, 2014

Protein Fudge

I've been wanting to make protein bites (balls) for sometime now, and thought it would be easier to make fudge. I can see this recipe evolving in to something fantastic. These turned out good, but the possibilities are endless! 

🍯6tbsp coco-nut butter (I used YouFreshNaturals White Chocolate Cake Batter)
🍢1/4c SF pancake syrup (I use Walden Farms)
🍚1 stevia packet
🍨1 scoop protein powder (I used Vega plant based Vanilla)

Mix all ingredients and spread in a small container lines with parchment paper. I was actually out of parchment and used plastic wrap which worked just fine. 

Place in fridge for a few hours to set. Cut in to desired portions. I cut mine in to 16 small bites sizes. 

Macros or each piece; 
43cal 3.4f/1.9c/2.1p 

You can up the amount of protein if you choose a different powder. Vega only has 15g of protein per scoop, where as Pro7eun has 34!

Friday, April 4, 2014

Mint Chocolate Chip Pancakes

Trying another stab at my LSC Protein Pancake recipe. Although there is mint extract packing a powerful punch in this recipe, the bright green hue is actually from spinach!!! A secret ingredient that includes a great balance of protein, carbs and fiber! My kids couldn't even taste it! These pancakes could easily be altered for a vegan recipe if I changed the protein from Whey to a vegan brand such as Sun Warrior, and omitted the Fage yogurt. I have been adding Fage lately and truly believe it gives the pancakes a fluffy texture! 

I used my Vitamix to blend the egg whites, oat bran, baking powder, mint extract and spinach. I then transferred the mixture to a Pyrex bowl and folded in the Fage yogurt and Choclate Dream (dairy free) Choclate chips. 

I am setting this mixture in the fridge and will make either tomorrow or Sunday for #TheFitBaldman's #PornCakeSundays

Stay tuned for final pictures and taste test!!  


Sunday, March 30, 2014

Sunday, IG day for "PornCakes"

Although I have participated in past #PornCakeSundays, I am not a baker and tend to ruin anything I attempt to make, even pancakes. I really wasn't planning on creating something, but when the hubby walked out the door for a workout as soon as I walked in the door for mine, I knew I was free to make any post workout meal I wanted! I asked the kids if they wanted pancakes, and in unison, they said No! Well, if that isn't a testimony to past pancakes that were a flop, then I don't know what is! 

I decided to use oat bran, since it is my current staple, as the base of the pancake. Since this weeks #PornCakeChamp would win @TheCookieDept cookies, I figured it would be great to add some of their PB Tough Cookie to the mix. Here is the recipe;

1/2c oat bran
1/4c egg whites
1/2scoop vanilla protein powder
1/2tsp baking powder
1/4 TheCookieDept PB cookie (crumbled)
1/4c Fage 0%

1/4 TheCookieDept PB cookie (crumbled)
1tbsp Speculoos Cookie Butter Melted

In a pan on medium heat, I made 4 equal size pancakes flipping after a minute or so. When they were done I added the topping. 

These pancakes were delicious!!!!! Moist and sweet! A true upgrade from my previous pancakes. I wasn't able to convince my son to try any until there was only one bite left. He LOVED them and was whining for more!!!

Macros: 384calories 14.5f/31.2c/34.2p 1.5fiber

Thursday, March 13, 2014

Baked Oatmeal Muffins

I am always making over night OIAJ, and had yet baked myboatmeal, so I decided to give it a try. I stick with simple ingredients for my first recipe, but already have so many ideas to recreate this in a fun, delicious way! 

Here is the base of my muffins:
3/4c oatmeal
1tbsp Chia Seeds
3/4c egg whites 
1/4c plain Greek yogurt
1/2tsp vanilla extract
1 stevia packet
2tbsp flax meal
1/2 smashed banana
1/4tsp cinnamon 

Preheat oven to 350. Grease three ramekins, muffin tins or another oven safe dish. I chose unsalted butter. 

Mix all ingredients in a bowl. I smashed my banana with a fork so there were still some medium size chunks. 

Separate mixture in to three equal ramekins and bake for 20 minutes or until golden brown on top! 

Xo Shannon 

Friday, March 7, 2014

Mint Chocolate Black Bean Brownies

I have been craving something mint chocolate, so I decided to take a stab at black bean brownies. This recipe is easy, and I had all these ingredients on hand and figured it was worth a try. I am not much of a baker and was pleasantly surprised at how great they turned out! 

1 can black beans. Drained and rinsed well
1 Hersheys chocolate bar
3 eggs
4tbsp unsweetened cocoa powder
1/4tsp mint extract
1/4tsp vanilla extract
2 stevia packets 
1/2tsp baking powder
1/4tsp salt
1tbsp coconut oil
2tbsp chocolate coconut butter
6 dates
Blend all ingredients except chocolate bar, in a food processor until smooth. Break apart chocolate bar and blend for just a couple seconds, leaving some chunks in the batter. Flour the bottom of a 9x9 pan. Cook on 350 for 18-22 minutes checking every couple minutes to make sure they have finished cooking. I cooked my brownies for 20 minutes and they were completely cooked yet a little gooey. 

You can sprinkle another packet of stevia on top for preparation. 

I ended up cutting these brownies into 16 small bite size brownies. 

65 calories, 3.9f/6.4c/2.3p 1.8g fiber

Friday, February 28, 2014

Simple Yogurt Snack

I saw this simple idea from Vevian (@fitalicious_me) and wanted to share since it's so easy to do. 

I took one individual serving of vanilla Greek yogurt and placed small dollops on a cookie sheet. I froze for about an hour and enjoyed!

For my non clean eaters, I added some Walden Farms products... 

Yeah, that just happened. 

Fruit Compote

I have been using fresh fruit for my over night OIAJ, but wanted something different for my Chia Pudding (recipe coming soon!), so I decided to make a berry compote. This recipe is far less sugary than some of the basic recipes. 

100g Blackberries (or any other fruit)
4 pitted dates 
1c water
1/4-1/2tsp honey

I mixed the water dates and half the blackberries in a food processer and then transferred all ingredients, including remaining whole blackberries and 1/4tsp honey*, to a sauce pan. I simmered on low for 25-30 minutes. 

*note: I prefer the slight bitterness of blackberries, you can add more honey to sweeten compote to your taste!

Thursday, February 27, 2014

Chocolate Protein MugCake

One thing I am NOT, is a baker, but I am a persistent mama on a mission! This mugcake is a constant work in progress. I thought I timed the coking time perfectly, when in fact, my cake did not turn out moist at all! I'm still posting my recipe, in the hopes less cook time will make this a masterpiece. Otherwise, it's back to the drawing board! 
1scoop vanilla protein powder
1/4tsp baking powder
1tbsp unsweetened cocoa
2tbsp coconut milk
1tbsp PB2
1/4tsp vanilla extract
1 egg white
 Mix together pour in a mug. Cook for approx 1.5 minutes*. Watch so it does not spill over. I greased my mug with Earth Balance organic buttery spread. 

For the "icing" I mixed 1tbsp PB2 with just enough water for the consistency I wanted. 

*note: I cooked mine for 1 minute 45 seconds and it was cooked too much. 

Macros: 305calories 5.7f/10.6c/43.6p 5.1fiber!!! Oh yeah!!!

Coconut Protein Pancakes

I am still perfect lung many of my recipes, but these have been the most moist pancakes thus far. Excited to share the recipe! 

2tbsp Vanilla protein powder (approx 1/3 scoop)
2tbsp coconut flour
1/3tbsp Coconut Manna (creamy coconut butter)
1tbsp shredded reduced fat coconut
2tbsp coconut milk
1/4tsp baking powder
2tbsp WildFriends Chocolate Coconut Peanut Butter
1/8c liquid egg whites

Mixed all the ingredients together (minus a sprinkle of coconut for the top) and cooked.  

Made 4 small pancakes. 

Friday, February 14, 2014

Artic Zero, not-so-guilty pleasure!

I used to dislike Artic Zero, until I started adding fun stuff to it, and now I love it! Sprinkles, chocolate, protein, yogurt, quark, you name it! Pop Tart? Why not?! Iifym, right?! Last night I did some more experimenting with Walden Farms products and created this masterpiece! Agh heaven! 

1/2c Artic Zero, cookies and cream
1tbsp WF marshmallow dip
1tbsp WF chocolate sauce
1tsp sprinkle. 

Cauliflower Muffins

Oh, my poor abondoned blog. What ever shall I do with you? You have been left in the shadows of Instagram. I will try my best to make it up to you! I have recently posted my cauliflower muffins, and was going to give the recipe here, but @meganonajourney squeezed it out of me before I could dust you off! For those that do still follow, here it is!

Cook cauliflower in microwave for approx 10 minutes and let cool. (You can also steam if you choose not to use a microwave)

Grate cauliflower in large bowl. 

In small bowl add 4tbsp Greek yogurt, 1/2c egg whites, italian seasoning or Mrs Dash garlic herb, and 1/8tsp saffron. Mix well and add to grated cauliflower. 

In greased cupcake pan, fill each about 1/2-3/4 full. Should make 12 "muffins."

Bake at 375 for 15 minutes. 

Grate 28g (or 1" cube) of Skinny Brit cheddar cheese (or another low fat cheese) and spread evenly over all 12 "muffins." Bake and additional 2-5 minutes on broil.  Cool completely before removing. VΓ³ila!